1-1-1-1-1
(E4/4) Max Effort

Post loads to comments.
compare to 8.2.10

Sub 4 Minute "Grace"
Attempt find the most weight you can Clean and Jerk for 30 reps in under 4 minutes. 

For example, if you can perform "Grace" as Rx'd in 3:08, try adding 10-15 lbs and see if you can keep it sub 4.  If your previous effort was 7-10 minutes, try dropping 15-20 lbs.  The goal is to scale this benchmark workout so that you can achieve the metabolic stimulus of a short, hard workout.  There is a hard cut off at the 4 minute mark.

Post load and time to comments.
compare to 5.6.10

Yoon locks out 215 lbs

Many of you newer folks started your CrossFit journey with us here on Degraw street.  There were however ancient times when our program was based out of The Brooklyn Lyceum. Lots of memories were made in that building and our time there helped us get to where we are today.  After 2 years in the Lyceum we left to make a home of our own just a few blocks away.  We marked the occasion with an unforgettable WOD and a "Gym Move for time" cool down.  Check out the photo set from that day here!

Or you can watch the CFJ preview video they did on us here

If you trained with us during the Lyceum days, what stands out as one of the more memorable moments or aspects of training there?

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Robb Wolf is coming back to CFSBK on September 4th!  Check out the FAQ on his blog to get ramped up to just Some of the awesome info he'll be dropping on us.  Interested in the seminar? Sign up here!

4 Rounds for time of:
Run 400m
16 Burpees
8 Deadlifts, 255/165

Post time and Rx to comments.

Meg from Concord CrossFit doing "2-fer-1" Farmers Carry's at CFSBK

Congratulations to Mike V on the birth of his first daughter!
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Where are Jeremy, Margie, Becca and Paulie at?  They're in Witchita Falls, Texas at "A Coaches' Roundtable Weekend" listening to the likes of Mark Rippetoe, Tommy Suggs, Jim Wendler and John Sheaffer.  To learn a little more about these coaches and the event, click here

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We're working on some new performance logs and want your input.  Our previous logs had the following information in them:

Benchmark WODs (Girls, Heros etc)
Benchmark Lifts (Squat, Clean etc)
The Zone Diet information (block charts etc)
Kilogram to Pound Conversion
Strength Standards
Acronyms and Abbreviations
What is CrossFit?
Hierarchy of Athletic Development

Because we're printing the next set ourselves, the format and information provided will be significantly different.  What kind of information would you want in a log book?  What do you think is unnecessary?

Looking for somewhere to train seriously?  Tired of being told you can’t drop weights, use chalk or frustrated with a lack of equipment and like-minded training partners?  Come on down to CrossFit South Brooklyn for our weightlifting platform rental.  We’re an oly lifter friendly gym with the equipment and space to let you get strong in an environment that celebrates hard work.

If you’d like to come workout with us, please email David(AT)CrossFitSouthBrooklyn.com so we can clear you for training before you start. 

Pricing Options
Drop in rate: $15 per session
Purchase here!

10 Session Punch Card: $120 ($12 per session)
Purchase here!

Lifting sessions are limited to 1.5 hours.

Our Equipment
Three 8’x8′ regulation platforms
Werksan Bumpers and change in kilograms
Men’s and Women’s weightlifting Barbells (Eleiko, Werksan, Pendlay)
GHDs, Squat Racks/Cages
and a variety of general strength and conditioning equipment

Platform Rental Hours
Monday 6am-8am, 12pm-1:15pm, 5pm-6:30pm, 8pm-9:15pm
Tuesday 6am-8am, 5pm-9:00pm
Wednesday 12pm-1:15pm, 5pm-6:30pm, 8pm-9:15pm
Thursday 6am-8am, 5pm-9:00pm
Friday 6am-8am, 12pm-1:15pm, 5:30pm-7:30pm
Saturday 8am-1pm
Sunday 9am-1pm

We all want to get stronger. That’s because we implicitly understand that building strength is the foundation for increasing overall physical capacity. It has been proven again and again that lifting heavy primes our bodies to be more effective and efficient at metabolic conditioning workouts. Strength is the only mode of training that supports everything else we do in the gym and in life. Plus it’s pretty badass.

We are offering an 8 week, 24 session program that will involve the following:
* Small group training designed to increase your competency with the lifts.
* Consistent and repeated exposure to the powerlifts along a linear progression of weight
* Short and intense complementary conditioning workouts.
* Group discussions on lifting topics including: planning warm-ups, the mental aspect of lifting, and elements of the adaptive response to strength training.
*New PRs.

Upcoming Cycles:
 
May Cycle A
5/9/11 – 7/1/11
Mondays and Wednesdays from 7:00-8:30pm
and
Fridays from 6:00-7:30pm

May Cycle B
5/10/11 – 7/3/11
Tuesdays and Thursdays from 7:00-8:30pm
and
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.

If anyone is confused as to which cycle they belong in, they can contact Jeremy to discuss placement.

Click Here to Register!

A/R does some soft tissue work on the glutes

This class is designed to give your muscles and mind a rest. For an hour you’ll be guided through a combination of yoga, soft tissue work, flexibility techniques and traditional calisthenics. Perfect as a rest day for the heavy hitters or as a light days work for beginners and those of us somewhere in the middle. This class is also great for non-CrossFitters who could use a little soft tissue love. 

Long live the fight against the “FUZZ”!

Schedule
Tuesdays at 6pm
Saturdays at 12pm

Cost
Contract members may use A/R as one of their weekly classes.  Otherwise there is a $15 drop in rate.

Attendance
This class is open to the public and may be attended by anyone.

5-5-5
(E5/8) Sets Across

Post loads to comments.
compare to 8.4.10

Three rounds for time of:

50 Double-unders

25 Wallball "2-fer-1s", 20 pound ball

If you can't perform a "2-fer-1", substitute a standard Wall Ball shot.  If you can't do a double under, perform 150 single-unders per round.

Post time and Rx to comments.
WOD Demo

Kate B's "2-fer-1" Rope Climbs

Happy Birthday, Tamar A!

What's coming up at CFSBK?
8.16.10  August Foundations Starts
Our next batch of CrossFitters will start (or continue) their fitness journey at CFSBK. Register Here!

9.4.10 Robb Wolf Nutrition Seminar
Author of the much anticipated book, "The Paleo Solution" as well as his blog and podcast, Robb Wolf stops by for his 3rd visit to CFSBK to talk Nutrition. Register for the seminar here

9.5.10 Malcolm and Laurel's Wedding Party
Malcolm and Laurel are getting hitched!  The after party is at CFSBK complete with tequila and ice cream.  All are invited! RSVP Here

9.25.10 Fight Gone Bad 5!
For the third year in a row we are participating in the FGB fundraiser to benefit the Wounded Warrior Foundations and Prostate Cancer Foundation.  Last year we raised over $27K, we're going to need everyone's help to try and beat that! Register Here

8.2.10 Brutal Recess with Chip Conrad
Our buddy Chip Conrad comes out to Brooklyn for some Brutal Recess.  What's Brutal Recess? Watch this

Your Rotator Cuff
By Coach Fox

Pretty often I hear these things…”I think it’s my rotor cuff”, or “rotary cuff”, or some other well intentioned but ill informed self-diagnosis. So let’s take a look at what the rotator cuff really is. Simply speaking, the rotator cuff is made up of 4 small muscles and their respective tendons. The main job of the rotator cuff is to optimally position and stabilize your humeral head within your glenoid fossa (or the ball at the top of your arm into the socket in your scapula) so that the larger muscles at the shoulder can do the real work.

Meet your rotator cuff (RC):

Supraspinatus  – Initially ABducts your arm (raises to the side, away from the body)
Infraspinatus – Externally rotates the arm
Teres Minor – Externally rotates the arm
Subscapularis – Internally rotates the arm

     Remember that while these are the joint actions the muscles of the RC effect, their main job is positioning and stabilizing. They are small muscles that cannot move much load. At first glance it seems that external rotation has an unfair advantage over the others. In fact there are larger “mover” muscles that also internally rotate the arm (pecs and lats mainly) and can overpower the small external rotators.  In CrossFit we intentionally focus on compound, functional movement, and that includes lots of push-ups and pull-ups (read, pecs and lats). So what winds up happening in many of us is that internal rotation at the shoulder overpowers external rotation. This is on display anytime an athlete’s drop in and their elbows flare out during a DB Thruster or Push Press or the like. They don’t have enough external rotation force being generated to stabilize the arm. Enter the justification of isolation exercises.

Here’s a great movement to strengthen external rotation. Position yourself you’re your torso pretty horizontal to the ground as in the photo. Start with a light DB or change plate held at arms length toward the floor. Pull your elbow up until it is in the plane of your torso. Then, keeping your upper arm in the same plane, externally rotate at the shoulder until your forearm is in the same plane as your torso and upper arm (Think of your elbow pointing a laser straight out to the wall and not letting it deviate). Then reverse the motions in opposite order.

If you're not sure about your technique on this move, don't hesitate to ask any of the coaches at the gym.

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Run barefoot with Christopher McDougall, author of "Born to Run" from Harlem to Brooklyn!
Details Here

For time:
1 Rope Climb, 18'

270m Farmer's Carry, 40lb/25lb
40 Weighted Step ups, alternating legs 40lb/25lb, 20"/16"
40 Goblet squats 40lb/25lb

There is a 5 burpee penalty every time the dumbbells are put down.  The goblet squats are done with one dumbbell.

Post time and Rx to comments.

Judge Hiroshi and the ladies of platform two

Happy birthday, Gerrit G!

17 SBK athletes have signed up for Fight Gone Bad 5!  Once we hit 30 registered we'll start assigning teams.  Paulie and Becca are already working on the FGBV t-shirt logo.  This will no doubt be our biggest fight yet! Sign up here

Upcoming Foundations:
August Evening Cycle
Dates: 8/16-9/8
Times: Mondays and Wednesdays from 8pm-9:15pm
Register Here!

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5 Reasons I Quit Coffee CrossFit Invictus

5-5-5
(E4/8) Sets Across

Post loads to comments.
compare to 7.28.10

As Many Rounds as Possible in 10 Minutes of:
30 Double Unders
12 DB Bench Presses, Ring Push-Ups or Push-ups.

Post rounds and Rx to comments.

Bethany B opens her Clean and Jerks at 93lbs

Watch Pauie S sets a new gym Deadlift record at 540lbs!

Dead Lift 245kg (540lbs) from Paulie T-Shirts on Vimeo.

Yoon S is a crowd pleaser

Our Fight Gone Bad 5 fundraiser will be held on Sept. 25th.  We've already $980 raised with J.R. Mck leading the pack at $780.  What is Fight Gone Bad? Click HERE for a demo and explanation of the workout. As always, we will have scaling options so that everyone can participate.

SIGN UP HERE!

Party at CFSBK!
Malcolm and Laurel are finally getting married and to mark the
occasion are throwing a tequila-fueled party here at CrossFit South
Brooklyn on the 5th of September.

The party is open to all CrossFitters and their associated beings.
Things will be getting started around 9:30 pm and will be going late,
so come join in, eat ice cream and watch or compete in drunken
handstand and pistol contests (there will be a drink minimum to
participate, double for Coach David just to even the playing field.)

Here is a link to the event website:
http://laurelandmalcolm.eventbrite.com. If you know you will be there,
register for the event so that the organizers can be sure to get
enough ice cream and booze to keep you all happy.

Feel free to dress up or down!

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Tommy Hack's tips for successful Wheelbarrowing CF Games
The Glute Ham Raise Again Faster Mic'd Instrictor
The GHD Again Faster Mic'd Instructor
Meat, Fire and the Evolution of Man NPR