0-2 minutes – Run 400m
2-4 minutes – 50 KB Swings 24kg/16kg
4-6 minutes- 40 Box Jumps 24"/20"
6-8 minutes – 30 Thrusters 95lbs/65lbs
8-10 minutes – 20 Pull Ups
10-12 minutes – Run 400m

Today's WOD is Time Priority Chipper. You have 2 minutes to complete each leg of this workout.  If you don't finish the prescribed number of reps there is a Burpee penalty which works as follows:
1 for every second over 2:00 on the 1st 400m run
1 for every rep not completed in 2:00 on each task thereafter
Burpee penalties must be completed prior to 2nd 400m

Score is total work time with goal of a finish time under 12:00. Post results to comments.

Front Squat Rack Prep

Ragnar Relay Repost!
Want to run from Woodstock to NYC? You don't have to go it alone,
Crossfit South Brooklyn is putting together one or more relay teams
for the New York Ragnar Relay!  Teams of 12 will race 178 miles from
Woodstock to NYC.  Each team member will complete 3 legs over the
course, legs range from 2.7 to 8.3 miles and are of varying
difficulty.  Total distance per runner ranges from 11.6 to 19.7 miles.
 This will be an unforgettable experience!  But there is a lot to talk
about in order to gather our team(s) together.  If you are interested
in attending an informational session to learn more contact
sarah(AT)frenchfrieswithpepper.com with your contact info and days/times
that would be most convenient for you.

In the meantime, visit Ragnarrelay.com to learn more!

______________________
Rarity of malignancies in antiquity might be related to the prevalence of carcinogens in modern societies ESMO
Briefing: Cancer is not a disease of the modern world New Scientist
Obesity increases the risk of Cancer New Scientist

3-3-3
(E5/8) Max Effort, Rest 3 Minutes between sets

Post loads to comments.
compare to 10.20.10 or 10.13.10

Snatch Balance
1-1-1-1-1
Find a heavy single, hopefully close to your previous Snatch weight
Snatch Balance Demo

Post loads to comments.

Tabata Double Unders or Row for Calories

Post total reps or Calories to comments.

also… DODGEBALL!

Steve K gets inverted with a little help from his friends

We've ordered some new equipment recently, check it out:
12 New Stop Watches
More spring collars for the barbells
2 Rogue 45lb Barbells
3 15lb training Barbells
More Chalk
A 15lb and a 20lb Slam Ball

Dan R at the Wall Ball station

Good Training Habits, Part 1
David Osorio

While it’s our responsibility as coaches to teach you movement, program intelligently and keep you safe, it’s your responsibility as athletes to develop good training habits.  Here is an overview of three great habits that will significantly enrich your training experience. 

Be Proactive With Your Movement Prep
Everyone needs to do a little personalized maintenance on their bodies.  Even 10 minutes of DIY movement prep before class can go a long way in keeping you fit and pain free.  After you've signed in and changed, take advantage of the time you've got and start moving.

Warm-up
Row an easy 300-500m on the erg. Get your heart rate up a little and try to get a light sweat going.  We recommend holding 20 strokes per minute and rehearsing good form.

Stretch/Foam Roll
Many of us know where our tightest areas are,  they're the ones that make it difficult to squat below parallel or press a barbell overhead.  Spend 5-10 minutes stretching out or doing some soft tissue work (foam roller/LAX ball etc) on your "problem areas".  If you don't know where to begin, ask a coach what you should be prioritizing and we'll help you out.  We also regularly refer our members to the MobilityWOD Blog.  This is great resource for folks who need simple, effective strategies to help them move better.

Log all your Workouts 
Training without logging is like driving without a road map.  You don't know where you've been or where you're going.  Taking notes on each training session helps you track your progress and helps us make informed decisions about how to assist you in choosing weights and scaling movements. Each day should list some quantitative and qualitative notes about your training session. Here is an example:

10/17/10 Sunday, 10am
Warm-up:
200m jog, LAX ball'd both hips and glutes
Group Droms, clean and jerk practice @ 65lbs

3 Rounds for time:
Run 400m
6 Clean and Jerks, 85lbs
12 Ring Rows
10:57

cooled down on Foam Roller.

Right knee bothered me a little first run, then felt fine. Clean and Jerks felt really heavy but good. Less rest between movements next time.

You can track your workouts in a journal or on line.  Us coaches LOVE to read the details of your workout in the comments section. It gives us a deeper perspective into your training and the programming in general.

Start Slow and Maintain Perspective
We take our training seriously at CrossFit South Brooklyn and with that comes with a good deal of responsibility. Our movement pool uses serious strength and conditioning exercises in order to develop a broad, inclusive fitness.  If we don't treat these movements and workouts with respect, training plateaus and injuries are sure to follow.  The best way to ensure your success and training longevity with us is by starting slowly and developing a rock-solid technical base. In fact, the first few months you start CrossFit, intensity should not be a significant concern.  The movements are potent enough that just consistently performing them will create a favorable adaptation. After you feel really comfortable with most of our exercises and have a working knowledge of your weights, only then should you start ramping up the intensity. 
Training with a life long perspective is incredibly important, remember that you're here to build yourself up not break yourself down.  Scaling workouts properly, listening to your body and checking your ego at the door will allow you to workout successfully for years to come. Most importantly, have fun with this stuff and enjoy the process.

_______________________
Do you practice all of these? What other good training habits would you recommend to your fellow CrossFitters?

Complete as many rounds in twenty minutes as you can of:

2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

Post rounds completed to comments.
compare to 10.2.08
(HSPU E2/4)

Eva T does "Nate" CrossFit.com

310lbs: OWNED

On February 5th and 6th CFSBK will be hosting MobilityWOD posterboy Kelly Starrett for the CrossFit Mobility Certification.  Once registration goes live we'll post it on the blog!
_____________________

Team SBK at the NY Ragnar Relay!
Want to run from Woodstock to NYC? You don't have to go it alone,
Crossfit South Brooklyn is putting together one or more relay teams
for the New York Ragnar Relay!  Teams of 12 will race 178 miles from
Woodstock to NYC.  Each team member will complete 3 legs over the
course, legs range from 2.7 to 8.3 miles and are of varying
difficulty.  Total distance per runner ranges from 11.6 to 19.7 miles.
 This will be an unforgettable experience!  But there is a lot to talk
about in order to gather our team(s) together.  If you are interested
in attending an informational session to learn more contact
sarah(AT)frenchfrieswithpepper.com with your contact info and days/times
that would be most convenient for you.

In the meantime, visit Ragnarrelay.com to learn more!

Has anyone here ran the Ragnar before? If so post your experience to comments.

______________________

Check out Meghan R's interview on wellandgoodnyc.com
______________________

Olympian Chad Vaughn: Speed and Power CrossFit Journal
Blood, Blisters, Sexism and Pull-ups CrossFit Journal
The Pronated Squat – So Ugly, So Dysfunctional CrossFit Invictus

2 Reps on the minute for 8 minutes
Use the same weight you used for the singles on the minute from 10.16.10
(E4/8)

Post loads to comments.

5 Rounds For Time of:
5 Deadlifts 275/185
10 Burpees

Post load and time to comments.
compare to 9.2.09

Congratulations to Kate B and Bennett O on the birth of the newest member of their family, Sadie O'Reilly! (8lbs, 1oz)

Congratulations to Jason Z for winning the Chili cook-off this weekend!

Cloyde M shows us that being strong aint easy

"I’ve written before that I think CrossFitting with consis-
tency and intensity both requires and evokes emotional
commitment. For many, it is too challenging and trans-
formative to engage in casually. It makes us vulnerable
and forces us far beyond our zones of comfort. It makes
us reckon with decisions we make about eating and
sleeping. It makes us consider all our excuses for not being
as fit as we’d like. It gets our competitive juices flowing and
encourages us to set higher goals for what our bodies can
do."
excerpt from "Living the CrossFit Life"

___________________
Happy Birthday, Robin R and Cheyne P!

Check out the amazing Paulie S Pressing 225lbs!

There is still time to sign up for the Trick-Or-Treat Throwdown at CrossFit Virtuosity and/or Barbells for Boobs at CrossFit Long Island City. Post to comments if you're interested.

__________________
Women, CrossFit and Myths Oakland County CrossFit
Analyzing the 63's and 69's from the USAW/CrossFit Weightlifting Meet

2-2-2
*heavier than last week
(Exposure 2/4)

then:
2 x 2 of Snatch High Pulls (10-20% heavier than snatch)
2 x 2 of High Hang Snatch to OHS (50% of snatch)

Post loads to comments.
Compare to 10.11.10

Complete as many rounds in 7 minutes of:
7 1-Arm KB Swings Left
7 1-Arm KB Swings Right
7 KB Swings Russian
14 Sit Ups

Post load & rounds to comments.

Colette K.

High-Hang Snatch Demo Performancemenu.com
Snatch High Pull Performancemenu.com

3 Rounds for time of:
Run 400 Meters
6 Clean & Jerk 135/95
12 Pull Ups

Scale up: Clean & Jerk 165/115, Chest to Bar Pull-Ups

Post time and Rx to comments.

D. Byrd proves that when it comes to weight there really is more. 

Congratulations to Shawn S. & Tene on their marriage!!

A little past the midway point of the month and congratulations are in order to:

• JZ on his first double under yesterday
• Michele K. for completing her personal Paleo Challenge
• Samir Chopra for his weighted pull-up PR
• Charlotte on her PR of 35 consecutive doubles
• Matt Ufford for his 1st pull-up post-recovery
• Collette K. for running her first half-marathon

Great work everyone!  November will be here before you know it so keep working toward your goals and using the accomplishments board to record your achievements.  Do work, son!

Perform 1 Front Squat On the Minute for 12 Minutes
(E3/8)
Use load 10-15% heavier than your triples from last exposure
 
5 Rounds for Time:
30 Double Unders
20 Push-ups
10 Lunges/Leg

Post loads and times to comments.

Ariel's Textbook Squat
 

Dan John talks the importance of the Front Squat  Danjohn.net
Wait, who is this Dan John guy?! Mark Rippetoe's interview w/ Dan John Pt 1 & Pt 2 Startingstrength.com
Don't know who Mark Rippetoe is?
C'mon guys, Boobs need our help!! Barbell For Boobs Fundraiser at CFLIC
 

A full house of folks getting stronger

Speaking of getting strong, here our the dates and registration links for the next Strength Cycles.  These sell out fast!

Strength Cycle A
October 25th-December 22nd
Mondays and Wednesdays from 7:00-8:30pm
Fridays from 6:00-7:30pm
Cycle A is a novice level cycle
Register Here!

Strength Cycle B
October 26th-December 23rd
Tuesdays and Thursdays from 7:00-8:30pm 
Sunday from 10:00-11:30am
Cycle B will be the level 2 cycle, following an intermediate program. It is designed for advanced lifters who have exhausted a linear progression.
Register Here!