5-5-5
(E2/8) Sets Across

Post loads to comments.
compare to 7.21.10

For Time:
30 Back Squats at 75% Body Weight
Row 1000 meters

Post time and load to comments.

Paulie SS goes for a 400lb stroll through Red Hook

Good luck to team SBK competing at the Strongman Challenge today at CrossFit Virtuosity!

  FIGHT GONE BAD! 5   
FGB is an annual charity that CrossFit gyms across the world participate in to raise money for the Prostate Cancer Foundation and Wounded Warriors Fund.  Just like last year, we'll form teams, make rad t-shirts and have a big party to celebrate the event.  There will also be awards for top performers and the coveted Skull and Crossbones hoodie will be awarded to the highest fund raiser.  If you can't make the event, we'll also be doing "Fight Gone Belated" for folks with scheduling conflicts.   This means there are no excuses not to sign up!
SIGN UP HERE

Check out FGB 2008 at CFSBK

Herschel sets up
for a 31x BW deadlift ..or maybe press

How do I prioritize when training only 2 or 3 times a week?
By Coach Fox

This question comes up pretty often at CrossFit South Brooklyn. As you are probably aware, we program for a 5 day workout week (M, W, Th, Sa, Su). Some of you, for various reasons, can not make it to 5 classes per week. So what’s an earnest athlete to do? Here are some ideas:

1. If you have another well equipped training space (home gym, decent globo-gym, etc…) make up the programmed work outs on your own. Unless you have a great training partner doing these with you, err on the side of caution when choosing load and intensity levels.  It’s invaluable to have an intelligent pair of eyes watching your form.
* It’s never a good idea to Bench Press (which we rarely do at CFSBK) alone, and you shouldn’t Back Squat maximal loads alone either. 

2. Stay active on days you don’t make it in to the gym. There are a TON of exercises you can do with your own body-weight and minimal equipment. Can you do 1/2 "Cindy" at the local playground? Why not? How about a 10 minute AMRAP of 20 Sit-Ups, 35 Double Unders, and 50 meter sprints? Also, check out Comprehensive Body Weight WOD pdf for a ton of other ideas. Fresh out of Foundations? Practice your Squats, Push Ups, Planks, Sit Ups, etc a few times per week. It’ll pay off in spades down the road.

3. If you're coming to the gym 2-3 days per week then we recommend getting your squats in. At CFSBK we squat 2x per week for a reason. Getting stronger at the squat will get you better at everything in the gym, and a whole heck of a lot outside of it as well. Even if it’s not a “squat day” for us you can bet you’ll never be turned down by a coach when asking for a place to make up a squat exposure. Best case is to do it before you take a class, but after is OK too.

So, focus on the strength movements in the current cycle, prioritizing the squat variant. Remember – getting stronger will almost always mean getting better (just look at Chris Spealer’s performance at this year’s CrossFit Games) Use time before and/or after class to work on your particular weaknesses (not just double unders ‘cause you’re awesome at them and they look cool…). Are you chasing the sometimes elusive kipping pull up? Spend 5 minutes practicing. The kettlebell snatch? Spend time practicing. Does your conditioning suck? Run or row a few sprints after class or do a 1/4 Murph. Not sure what supplemental work you should be doing? Just ask one of us. It’s our greatest pleasure to see all of you become better athletes and achieve your goals.

Why you should exercise

______________________
Registration for Fight Gone Bad 5 is now open!
Last year CFSBK raised $26,826 for charity.  The first step for participating in this great cause and event is to register for our team.  We'll be forming teams and doing FGB specific training as the event gets closer.  Stay tuned!

3 Rounds of:
4 Tabata Intervals: Dumbbell Push Press
4 Tabata Intervals: Box Jump
4 Tabata Intervals: Kettlebell Swing
Rest 1 Minute

1 Tabata Interval = :20 Work / :10 Rest

Post total reps per movement and Rx to comments.

Skill Work
Split
Jerk landing drills

Becca S gets strong at the CFSBK Annex, Quist Industries

Rebecca S, Paulie S, Ryan P, Josh M, Christian F, Jeremy F, Katie M, Juliana A, Jess F, Sameer P, Dan R and Margie L have all registered for this weekend's Strongman/woman competition at CrossFit Virtuosity. The events are as follows:

Turkish Delight: Each athlete attempts five one-armed Turkish Get-Ups (up only): one at each of the listed weights.
Women: 22#, 42#, 52#, 65#, 75#
Men: 65#, 75#, 85#, 95#, 105#

Atlas Stone Hoist: Each athlete must hoist three stones over a barrier. Score is total time taken to complete all three hoists. 1 minute cap.
Women: 38″ barrier; 72#, 95#, 116#
Men: 49″ barrier; 95#, 135#, 175#

Press-Off: Max reps keg shoulder-to-overhead in 30 seconds (100#/50#.)

Drag Race: 80′ sled drag (160#/100#) for time.

Interested? Sign up here!

5-5-5
(E1/8) Sets Across

Post loads to comments.

5 Rounds for time of:
12 Jumping Split Squats
8 Clapping Push-Ups

Post time and Rx to comments.

Getting ready to Squat
By Coach Margie

When you approach a loaded bar, make the decision to be there. Develop your Set Up. This is not the time to saunter up, ease yourself into position and expect to manage maximal loads successfully. As strong as you may be, if you are not mentally prepared to own the barbell, well… the barbell will win every time.

As simple as squatting is, it takes all your guts to do it right.

There are two parts to your Set Up: getting underneath the bar, and preparing to squat it.

Getting underneath the bar:

1)     Mentally psych yourself up to lift the weight. Get mad, excited, juiced, pumped, jump around, curse at the bar, or go deep within yourself and find that quiet place of absolute certainty. Whatever. Experiment to find your intensity and focus.

2)     Now, get underneath the bar and get a good strong rack position. Make sure the bar is wedged in tight between your hands and your shoulders. Build stability by finding tension in your upper body: remember this is where the weight will sit, so you want to create a firm shelf, not some namby pamby, twiggy little thing that will snap in two. If you have a low bar rack, raise your elbows up behind you, and push the heels of your hands against the bar. If you have a high bar rack, grip the bar tightly and push up against it.

3)     Take a big breath into your belly, hold it and bear down. Your stomach should get fatter. Now squeeze your butt and stand up confidently with the weight on your back.

4)     Walk back two or three steps and set your feet.

Preparing to squat:

1)     Let the bar settle on your shoulders.

2)     Make sure your rack position is still tight.

3)     Take another big breath into your belly and bear down. Get fat!

4)     Now SQUAT!

This is your ritual; use it every time you play with a barbell.

Happy lifting!

Watch this video to see exactly what we're talking about

Come see, "The Keg Drill" and other mobility techniques at tonight's 6pm Active Recovery Class

Welcome back, "Young Blood" Josh M, Kate B and Jess B!
Happy Birthday, Brian S!

Congratulations to the boat load of people who got Double Under PR's yesterday.  Our new gym record was set by Noah A with 131 unbroken doubles.
_______________


Want to join CrossFit? Check out our upcoming Foundations Cycle
July Morning Foundations Cycle
Dates: 7/27-8/19
Times: Tuesdays and Thursdays from 7am-8am
Register Here!

_______________
Who was your childhood hero? What about now?

1-1-1-1-1
(E1/4) Perform 5 heavy sub-max singles.  Only go up in weight if your technique is solid.

Post loads to comments.

Within a ten minute window, attempt to find a new Double Under rep max.

Post best rep max attempts to comments.

Jacinto goes overhead

Happy Birthday, Sarah H!

Chris F, Jeremy F, Katie M, Juliana A, Jess F, Sameer P, Dan R and Margie L have all signed up for the Strongman/woman event at CrossFit Virtuosity this weekend.  Who else is in? Sign up here!

We've got a few open slots left on the leader boards. Any suggested benchmarks?
__________________
"The Keg Drill" with Kelly Starrett CrossFit Journal Preview

3 Rounds for time of:
Run 400m
21 Kettlebell Swings 1.5p/1p
12 Pull-Ups

Post time and Rx to comments.
compare to 3.25.10

Mobility Triplet
Walking OH Reach Lunge
Sumo Squat to stand
Blackburns

Which of these movements was most difficult for you? Why?

David M works the atlas stones at Quist yesterday

Good luck to Steph P and Christine G competing in the NYC Triathlon today!

Are you a relative beginner to CrossFit?  Are you unclear on how to properly warm-up your lifts or what to do about movement issues like when your knees cave in?  Check out our new "On Ramp" classes starting on 7/27/10

___________________
Today is the last day of the CrossFit Games. What is your opinion on the WODs so far? Do you think they are a balanced test of work capacity across broad time and modal domains?
Watch the games live here!

Are you a new athlete?  Do you have trouble keeping your knees out in a squat or your back set in a deadlift?  Are you fresh out of Foundations and not quite sure if you’re ready for the demands of group classes? If so, our new On-Ramp class may be perfect for you.

The sole purpose of the On-Ramp program is to develop consistent technique and increased capacity so that new athletes can proceed into group classes with solid movement and training habits.  By focusing on truly mastering the fundamentals, developing proper movement strategies, and increasing strength and mobility, we’ll provide you with the fitness base to move seamlessly and successfully into Group Classes. 

The key difference is that the On-Ramp classes purposefully take more time to review exercises, detail good training habits and limit intensity.  Most workouts will be done not for time in the interest of making you move better before you move faster.

The class meets 2x/week and is recommended as a 8-12 week cycle for potential participants. Attendance is open to all members and payment works exactly like your regular Group Class membership.  You may also mix On Ramp and Group Classes if your schedule doesnt afford you the time to come to both classes.

On Ramp Classes meet every Tuesday and Thursday at 8pm.  If you’ve got
any questions about this class, please email
Shane(at)CrossFitSouthBrooklyn.com

1-1-1-1-1
Max Effort

Post loads to comments.
compare to 4.26.10

3 Rounds for time of:
35 Squats
25 Unanchored Sit-Ups
15 Push-Ups

Post time and Rx to comments.

Thaniya K pushes the Prowler

Happy Birthday, Alek G, Debbie P and CrossFit Virtuosity!

We've made one change to the programming for the upcoming cycle.  Instead of Overhead Squats we're going to do Back Squats.  The rational being that we'd like to drop the additional overhead component so that we can go overhead in conditioning workouts more often.

____________________
Competing in the Subway Series Strongman/woman event at CrossFit Virtuosity?  Paulie S has invited competitors to the CFSBK Annex to learn some technique with these odd objects.

Where? Quist Industries
When? July 17th from 11am-1pm (Today!)
Contact: Email ps(AT)quistindustries.com to RSVP

Margie works Muscle Ups with Coach Greg Glassman

Happy Birthday, Christine G!

The CrossFit Games are this weekend and can be watched live here!

Have you signed up for the next Subway Series event at CrossFit Virtuosity?  The next workout will be a Stongman/woman Challenge involving Turkish Get Ups, Atlas Stones and more!

Want to join CrossFit? Check out our upcoming Foundations Cycle
July Morning Foundations Cycle
Dates: 7/27-8/19
Times: Tuesdays and Thursdays from 7am-8am
Register Here!

___________________
James "OPT" Fitzgerald seminar at CrossFit NYC