1-1-1-1-1
(E4/4) Find a new 1RM! 

Post loads and PRs to comments.
Compare to 11.15.10 and  8.9.10

Accessory Work
Athletes will have 12 minutes to hit a new Double Under PR.

Avi S. gets a new PR!

Hercules! Hercules!

Congratulations to Paulie S., Avi S., Jack L. and Coach Jeremy on a successful powerlifting meet.  The weeks and months of hard work paid off big time! 

All hitting PRs!
 

Squat/Bench/Deadlift
Avi 435/259/507
Paulie 474/303/573
Jeremy 374/275/452

Jack hit a couple of misses due to technical errors but will be back in the saddle again next go 'round! 

Great work everyone! Way to represent SBK!
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Fight Gone Bad T-Shirt Reminder

You worked so hard raising all that money for some great causes and now all you've got to do is come in and grab your shirt.  Please pick yours up this week and cross your name off the list.   

If You Kill it, Refill It

Congratulations on doing your part to end Global Dehydration please don't forget to refill the water pitcher in the fridge! 

-Gracias, el Management
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Inspired SBKs strong men and women? Learn how to get ready for your first meet  StartingStrength.com
Diggin' in the Crates: Buddy Lee on Double Unders Crossfit.com
Diggin' in the Crates II: Buddy Lee Rope Simulation (Can you spot the three original CFSBK coaches?) Crossfit.com

As Many Rounds as possible in 10 Minutes of:
10 Ring Dips
20 Kettlebell Swings, 24kg/16kg

Rest 5 minutes, then:

As Many Rounds as possible in 10 Minutes of:
10 Pull-Ups
20 Burpees

Post total rounds completed in each WOD and Rx to comments.

Margie's African Safari Handstand!

Where have you traveled to?  What has been your favorite experience abroad?

75%x3x3
(Deload exposure)

Post loads to comments.
use 75% of 11.13.10

3 Rounds for max reps of:
1 Minute, Row for Calories
1 Minute, Wall Ball Shots, 20lb/14lb, 10'
1 Minute, Box Jumps, 20"
1 Minute Rest

Post total reps per movement and overall to comments.

Check out this amazing video commemorating Matt U's incredible fund raising efforts for Fight Gone Bad 5!

Good luck to Paulie S, Jack L, Avi S and Coach Jeremy who will be competing in a USAPL (powerlifting) meet this weekend!  Each of these guys will attempt to break PR's in the Back Squat, Deadlift and Bench Press. GO TEAM!!!!

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Matt U set a goal for Fight Gone Bad and completely exceeded it.  He had a tangible goal and incentives to help him reach that goal.  That being said, it's now December, what are everyone's short term goals for this month?? Post to comments AND to the goals board at the gym!

Sarah Haskins!

 

Man, these months really fly by. December is here and that means it’s time to crown a new Athlete of the Month! This was a real no-brainer. In fact, if we had co-AOMs this dame might have shared the title in a previous month. Good people of CFSBK, I give you Sarah Haskins! Sarah is another OG SBKer who has been CrossFitting with us for over 2 years now. It took her some time to get in though, as you’ll read. With the other athlete’s who’ve been featured so far, all I did was ask them to meet with me to talk at the gym, no real reason. With Sarah, however, I figured I needed an excuse because I knew she’d ask why. I had to dupe her and tell her it was about the gym’s involvement in the Ragnar Relay team she’s captaining this year. She was suspicious though…

Fox – Thanks for meeting me and for staying late, Sarah. I lied to you about why we’re meeting…You’re our December Athlete of the Month!

Sarah – (sinks into couch) Why me? Man, you really need to work on your approach. I couldn’t sleep last night. I was nervous. I hoped this wasn’t why we were meeting.

Fox – Uh…huh?

Sarah – Jess (Bailey) had so many interesting things to say, I’ve got nothing interesting!

Fox – You’ll be fine.  Let’s start at the beginning. How did you start CrossFit?

Sarah – I had gone with Paul (Sarah’s husband) when he did Murph with CFSBK in Prospect Park in May ’08. He had been at CFNYC for a bit and then heard about David and CrossFit South Brooklyn. Paul had been urging me to join for a few months. Murph, and then Fight Gone Bad in September, were my first impressions of CrossFit. I thought it was crazy but I was intrigued.  I remember some of the girls, Steph Paddock and Margie, doing the workouts and that was very inspiring, made it seem less macho. I thought about it a while before signing up for Foundations, six months actually. I did Foundations in November 2008, and then promptly signed up for 5x/week.

Fox – Right into 5 days a week? Serious.

Sarah – I had thought about it for so long that I already knew it was what I wanted. I liked that it was scaleable and that I could track progress and it would have variety. I didn’t need to think about it anymore.

Fox – What were you coming to us from, fitness-wise?

Sarah – I was a runner, and had done a few ½ marathons and the NYC marathon. I was overweight though. After that I did this hip-hop dance class for a while. It wasn’t exercise for me because I couldn’t do the moves! I felt really uncoordinated. I eventually went on a diet and lost weight but still didn’t feel fit. I was looking to be fit. Enter, CrossFit.

Fox – So your goal when you came in was to be fit. What about now? Still the same or have your goals evolved?

Sarah – I do CrossFit, so I want to be better at CrossFit! I’ve had bad experiences with deadlifts so I want to improve there. I want to work on pushing myself as well. That’s a mental hurdle, to get into that uncomfortable zone and stay there. I used to feel really awkward on barbell cleans, but now I have a better understanding of the lift so that’s getting better too. Really more specifically I should say I want to get better at CrossFit South Brooklyn-ing. I’ve never looked at the CF mainsite or any other box. SBK is what I do, and I want to get better at all of it. When people talk about drama with this-or-that CrossFit thing I have no idea what they mean. I love our community and our coaches. People are really nice and I see how hard you guys work behind the scenes. It’s unlike what I’ve experienced elsewhere.

Fox – One thing we coaches admire about you is your excellent training habits. You get in on time and self prep a bit. You pay attention when a WOD or lift is being taught and do your best to respond to cueing. You ALWAYS know what you did and when you did it because you journal diligently. Talk a bit about that.

Sarah – I am pretty anal about stuff like that. I like to be organized. How else do you see progress and make informed decisions going forward? That’s one of the big appeals of CrossFit, tracking progress. Without that it’s just working out.

Fox – You’re near the end of a Strength Cycle. What’s that like? Any benefit’s yet.

Sarah – Well I’m stronger! I want to see if and how it benefits me when I go back to group classes. It’s great being in an intimate group with intimate coaching. It also helps you mentally prepare because you know what you’re doing Monday, Wednesday and Friday for the next 8 weeks. It helps me to push a bit because if Jeremy says I’m squatting 145x5x3, I squat 145x5x3. I’ve had a hard time getting there on my own in group class where I can more easily shy away from heavy and opt for less on the bar.

Fox – Well not any more, Sarah. We’re on alert. Alright, tell me a bit about you outside of CrossFit. You’ve already revealed your hip-hop dancing past, which I couldn’t have guessed. What else is there?

Sarah – Well you know this, but I do hand embroidery. I started an embroidery group that meets monthly. I have a 3-year-old King Charles spaniel named Milo that Paul and I adore. I love chicken liver, and the only band in my ears is Morphine. Also, I pay the bills as a programmer for the city where I make digital online maps.

Fox – Tell me about the CFSBK Ragnar Relay team that you’re captaining. What’s that about?

Sarah – CrossFit has really opened my eyes to how much fun it can be to try new things, particularly physical things.  I read Born to Run over the summer and decided I wanted to run an ultra.  Then I decided that might be a bit ambitious and maybe I could start with a relay instead.  I'm thrilled to have enough interest to have put the team together. From what I'm told Ragnar is part race and part party.  And when else will you have the opportunity to run from the Catskills to NYC?  We have one slot left if anyone is interested!

Fox – Last thing. What should we look for in a future CFSBK Athlete of the Month?

Sarah – Someone who’s inspirational and friendly. I think of people like Ryan who never seems to stop working, and Asta and Ariel who would never let someone walk into the gym and not be spoken to.  Someone who makes group class less intimidating. It can be intimidating.

Fox – Awesome, Sarah! Congrats again, we’re so proud of you. Thanks again for waiting for me, and not being mad about me lying to you.

Huge congratulations to Sarah on earning December’s CFSBK Athlete of the Month spot! We think you’re a pretty good example of the qualities you said we should look for in an athlete for next month. We’re looking forward to seeing you progress at SBK and beyond. And, we hope you and your team rock the Ragnar!

Sarah’s websites:
bklynembroidery.com
gis.nyc.gov/doitt/nycitymap 

For Time:
Row 250m
9 Muscle Ups
9 Push Jerks, 135/95
Row 500m
6 Muscle Ups
6 Push Jerks, 135/95
Row 750m
3 Muscle Ups
3 Push Jerks, 135/95

Post time and Rx to comments.

"Baby Bierkraft"
Congratulations to Ben and Serena on the birth of their first son, Kenyon J Granger, 6lb 9oz

Congratulations also to:
Pam O for getting her first Double Unders yesterday!
Deb P for getting through the strict transition on the muscle up yesterday.. Ring dip training time!

Welcome back from Africa, Coach Margie!
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The CrossFit South Brooklyn Ragnar Relay Team is almost complete!  We have 11 out of 12 athletes registred for this 200 mile relay race from Woodstock to NYC.

Our Team:
Sarah H (C)
Joe W
Bjorn B
Charmel R
Juliana A
Dan R
Asta F
Noah A
Jess B
Steph p
Dan L

6 men and 5 females.. who will step up to be our 12th spot on the team?

1×20
(E6/8) This will be the last heavy 20 set for this cycle.  The following exposure will be a back-off set and the final will be a max effort single.

Post loads to comments.
compare to 11.27.10

As many rounds as possible in 10 minutes of:
35 Double Unders
12 Thrusters 95/65

Post rounds and Rx to comments.

An obstacle based warm-up.. with a surprise ending

Congratulations to Julie E on her first Double Under!

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Open the door to the science of color theory VectorTuts+
10 Daily Consequences of Having Evolved Smithsonian

Deepak, Ryan and Josh push their discomfort level on a dead hang challenge

Happy Birthday, Paul S!

Most, if not all of our training emphasises the sympathetic nervous system.  We encourage speed, strength, aggression and becoming comfortable with high levels of discomfort and stress.  Do you have any experience training meditative, breathing or "soft" modalities?  What about training systems that emphasise slow movements and smaller muscle groups?  If we gave you 10 minutes alone, would you be able to quiet your thoughts?
What do you think the potential benefits of these modalities are?  Could improving your ability to relax improve your Fran time?

For time, alternating rep rounds of:
15-10-5 reps, Power Clean 135/95
5-10-15 reos, Handstand Push-Ups

Consider scaling up the Power Cleans to 155/105. If you've got full range of motion HSPUs but 30 reps seems like too much, a volume scale of 3-6-9 reps might be appropriate, otherwise, use 1 or 2 abmats or DB Press 40% BW

Post time and Rx to comments.
(Power Clean E3/4)

Brian D sets a new Clean and Jerk house record of 127kg/280lbs

Leaderboard Note:
All records for the gym leaderboards must be set in house or at a formal competition where you're representing SBK.

Happy Belated Birthday, Scott L!
Happy Birthday to our extended visitor from Australia, Roger! Roger turned 50 today and banged out a 10:40 Fran as Rx'd!

Safe travels to Malcolm and Laurel.  M&L are celebrating their honeymoon in Beliz.

For time:
Row 1000m
50 Thrusters 45lbs
30 Pull-ups

Post time and Rx to comments.
Compare to 8.29.10 and 12.27.09

Skill Work
Spend 10 minutes working on your Freestanding Handstand

Melissa hitting HSPUs

CF Kids do Lil' Jackie & Jackie Crossfit.com
CF Celebrity DeathMatch "Greg Admundson vs. Level 1 Trainers-Jackie" Crossfit.com
Handstand Development w/ Roger Harrell Crossfit.com
Handstand Games w/ Roger Harrell Crossfit.com

1×20
(E 5/8) add 2.5-5lbs from the previous exposure

Post load and gory details to comments.
Compare to 11.24.10 and 11.20.10

10 Rounds for Time:
5 Hang Power Snatches (95/65)
5 Box Jumps

And for is next trick….

*The holiday is over and we're back on to our full schedule this weekend!*

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A big shout out to Pete H. who had a great day at the gym on Friday PRing his Double Unders (20) and hitting a new PR on Christine!  Beating his old time by 3:57 using a DL 10# heavier than his previous attempt.  Great work Pete!

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Fight Gone Bad V Shirts

Don't forget, there are still FGB shirts at the gym.  They're located in the lounge area. Please pick yours up next time you're in the gym and don't forget to check your name off the list.  It tells us if you've been naughty or nice.

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Hang Power Snatch Crossfit.com
Hang Power Snatch Performancemenu.com
Collected Training Performancemenu.com