3-3-3
(E2/8) 3-3-3-1 Tempo Squats

A tempo simply means that the amount of time you spend in certain positions of an exercise are controlled.  This is a great way to develop position-specific strength and stability.  Today's tempo will work like this:
:03 Hold at the top
:03 Hold at 1/4 depth
:03 Hold at full depth
:01 Ascent back to top

Post loads to comments.
compare to 8.28.10

For time:
63 Double Unders
21 Power Cleans 155/105
45 Double Unders
15 Power Cleans 155/105
27 Double unders
9 Power Cleans 155/105

Post time and Rx to comments.

The Congregation Ritual

There are no classes this Saturday for Robb Wolf's Paleolithic Solution Seminar.  Folks who won't be coming to see Robb speak are encouraged to come out to Red Hook for some track work and tacos.

CFSBK Track Meet
9:30 am
Benchmark distance at the Red Hook Track
4 x 400 meters
Food Truck Follies to follow!

Please RSVP to Christian(AT)CrossFitSouthBrooklyn.com

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Fight Gone Bad Team 9:
1. Alec H
2. Charles L
3. J L
4. Laurel M
5. Jenn M

Fight Gone Bad Team 10:
1. Will S
2. Debbie P
3. Josh L
4. Claire M
5. Jeremy F

Athlete of the Month
John McCann Doyle

Starting this month at Crossfit South Brooklyn, we will be honoring an Athlete of the Month. Our inaugural Athlete of the Month is…drum roll…John McCann Doyle.
While picking the first person to give the honor to was a challenge for us, there were a few things that stood out about John that we agreed made him the perfect choice. Those things in no particular order were:     
-        His commitment to training at CFSBK consistent basis
-        His commitment to working on his weaknesses as an athlete
-        The support he shows his fellow athletes during and post WOD
-        The fact that he’s a pretty sick athlete
-        His humbleness and coach-ability
-        The fact that he came in to consistently train around a pretty bad heel injury
 
John was honored but a bit embarrassed when I told him he was our first Athlete of the Month. I sat McDiesel down for a little Q & A, and this is what I got. Ladies and Gentlemen…The Hammer.
 
Fox – John, congratulations. I wanted to meet with you to interview you for being SBK’s first Athlete of the Month.
 
JMD – Serious? I’m not that good at this stuff…
 
Fox – Don’t worry, it’ll be fine. Most folks won’t even notice the life-sized cutout of you we put at the entrance. So anyway, here we go.  When did you first start CrossFit?
 
JMD – I started doing main site WODs on my own in April of ’09, and then started at CFSBK in October of that same year. I had taught myself a bunch of the movements and was pretty good at the bodyweight stuff but knew I needed to get better at the weights.
 
Fox – How/Why did you to start CrossFit?
 
JMD – I had just quit a job I didn’t like, and was stressed out and wanted to get back into shape. I had been doing some recreational running and yoga and was looking for a new challenge. That’s when I heard of CrossFit, and started doing main site on my own at a commercial gym, which eventually led me to SBK when I moved to Brooklyn.
 
Fox – What were your fitness goals back then, and have they changed?
 
JMD – Back then, like I said, I just wanted to get back in shape. I knew lifting heavy was my weakness, in addition to the O-lifts, so I wanted to get stronger at those. I still want to get stronger, particularly in the squat. I’m now also looking to progress my gymnastics skills. On particular I’m working on handstands with the goal of getting freestanding handstands and an L-sit to handstand. I’ve also been rock climbing and want to get outdoors with that as well.
 
Fox – You had a heel injury that prevented you from bearing weight on one leg for good while. How did you find the motivation to still train during that time?
 
JMD – Honestly, I really need to stay busy. My roommates will see that I’m bugging out and tell me to go do something. A big part of my getting to the gym during my injury was the feeling I get from the community at SBK. I really appreciate the social aspect of our gym.
 
Fox – Ok John, what are your non-fitness interests? And give me something not many people know.
 
JMD – Skateboarding! That’s my thing. I also read history books, in particular about social justice movements. Malcolm X and the black freedom movement in this country, stuff like that. Also…I enjoy gardening. I keep an apartment garden, and also do work at a community garden and at my parent’s home in Westchester. That’s probably the one most people wouldn’t know.
 
Fox – Last question… What do you think the coaches should look for in an Athlete of the Month?
 
JMD – Someone who supports the other athletes around them. Someone who trains smart. I also really admire the folks who find the time to train that also are raising families. I’ve got a lot of free time, but to make the time and still be a family person is really something.
 
            Thanks to John for sitting down with me, and for being a part of the community at CrossFit South Brooklyn. Let’s all keep an eye on him now and make sure this doesn’t go to his head. 3 cheers to the Hammer!

3-3-3
(E1/4) Heavy triple

Post loads to comments.
compare to 4.12.10

10-9-8-7-6-5-4-3-2-1 reps for time of:
Kettlebell Swing 36kg/24kg
Sit-Ups

Post time and rx to comments.

The Accomplishments/Goals Board

The A/G board will get erased today.  The new board will stay up for all of September however there are now some rules for engagement.  All goals written must be achievable within the month and task driven.  For example "I want 100 muscle ups!" is not an acceptable goal.  "I will practice muscle ups 2x per week for 4 weeks" is a goal that is short term, quantifiable and contributes to a larger objective.  Another example, "I want to be more flexible" would not work, however, "I will go to Active Recovery Class 2x this month and do the MobilityWOD 3x per week" is.
As far as the accomplishments go, here you can track not only your adherence to posted goals, but any minor and major achievements as well.  Did you PR your double unders? Sleep more than 6 hours a 5 nights a week?  Did you deadlift a new 3RM today? Write it down!

Happy Birthday, Jenna M!

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

Have you done "Jackie" several times and are pleased with your time? Consider scaling up by increasing the thruster weight to 65lbs and substituting 10 Muscle-Ups for the pull-ups.

Post time and Rx to comments.
compare to 12.27.09

Ben G attempts 225 at our last CrossFit Total

Happy Belated birthday, Dan H!

The movements for this cycle are as follows:
Squat variant: Overhead squat, 8 exposures, Saturdays and Wednesdays
Pull: Deadlift, 4 exposures, Mondays
Upper body Exercise: Dips, 4 Exposures, Thursdays

Expect some variety in programming beyond a straight linear progression on the Overhead Squat.  Deadlifts are all from dead starts, rounded back deadlifts are missed lifts. Dips will be on the bar.

_____________________
Overhead squatting Safely CrossFit
Deadlift Introduction CrossFit
Exploring Ring dips CrossFit

1-1-1-1-1
Find a heavy single

Post loads to comments.
compare to 5.1.10

For Time:
10 Wall Ball Shots 10'
Run 130m
8 Wall Ball Shots 10'
Run 130m
6 Wall Ball Shots 10'
Run 130m
4 Wall Ball Shots 10'
Run 130m
2 Wall Ball Shots 10'
Run 130m

Men's competition weight for Wall Ball is 20lbs while women's is 14lbs. Scale so that you can hit the 10' target.

Post Rx and time to comments.
compare to 5.22.10

Gabrus sets up for a Zercher

We've cleaned out the boiler room, please check the signs in the gym and claim your belongings. We want to get rid of any unclaimed shoes/clothes so that things don't get overcrowded.

Sincerely, "the management"

Lemuel sets up for a Farmer's Carry

CFSBK's coaches have been working with Ben W to train members of his wrestling team during the off season.  Last Wednesday they took a field trip to Quist Industries for some Strong Man 101. To check out the photo set, click here.

Robb Wolf talks about his upcoming book.  Check out Robb's Paleolithic Solution Seminar at CFSBK on 9/4/10.  Click here for more information and to sign up!

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What did you have for breakfast today?

4 Rounds NFT of:
20 Kettlebell Swings
10 High Box Jumps
10 Push-ups or Ring Push-Ups
5 Strict Pull-Ups or L-Pull-ups

Post Rx to comments.

The basic Kettlbell Swing.
Part 1, Part 2, Part 3

Our resident aerialist, Freddy J

Happy Birthday, Rick M!

CFSBK is at $6,316 raised for charity and in 5th place overall for affiliates.  If you haven't raised any money yet, make it your goal to talk to, call or at least email the 3 people closest to you and see if you can get $10-20 in donations from them.

If you haven't signed up.. do so here!
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New day, new Mobility WOD!

Stroke-Rate Pyramid
3 min. at 18-20 S/M
2 min. at
24-26 S/M
1 min. at 28-32 S/M
2 min. at 24-26 S/M
3 min. at
18-20 S/M

*Full pressure for
11 min. – The intention of this workout is to feel what full pressure
feels like at
the different ratings. As you come back down in stroke rate for the
last 5 min., be sure to mirror the same splits you had for the first 5
min.
Remember: This is full pressure for 11 min., so
pace yourself accordingly.

Post total meters and experience to comments.
compare to 6.7.10

3 Attempts at Max Zercher hold
A 116 lb Keg
B 95 lb Keg
C 50 lb Keg

Ken sets a new CFSBK Handstand record at 1:12

As you know, Malcolm and Laurel's wedding is coming up very shortly. It's going to be a fantastic night and they are super excited to celebrate with you all. I've been having fun helping them to plan and execute the festivities and I am in need of your help! We've got to turn the gym into a badass but beautiful space to party in, so I am looking for 7-10 volunteers who are willing to hang lights, move jerk blocks, relocate barbells, make ice runs and pick up ice cream.

Most of the set up will take place from 2pm to 8pm the day of the wedding, Sept. 5, though we may need to do some preliminary stuff either fri the 3rd or sat the 4th.

If you are interested and able to help out, that would be incredibly wonderful! Please email me with your availability at margie (at) crossfitsouthbrooklyn (dot) come before Wed Sept 1.

Thanks!!
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Check out Kelly Starrett's new Mobility WOD blog! Good for what ales ya!

Set Your Back! (But Whats My Back?)
by Christian Fox

Your spine has 24 vertebrae divided into 3 segments; 7 cervical (your neck), 12 thoracic (mid/upper-back), and 5 lumbar (low-back). Below this is your sacrum, which are actually 5 fused vertebrae, and below that is your coccyx (or tailbone). On the posterior side of your spine, there are facet joints that facilitate movement of the segments. In between the vertebrae you have discs housing a gel-like substance that act as shock absorbers between segments. Now importantly, just behind the discs and just in front of the facet joints lays your spinal canal. The spinal canal is where your spinal cord and all your nerves are housed. Every nerve in your body comes from some point in that spinal canal, ergo, it’s pretty freaking important. Wrapping around the spine are also ligaments, tendons, and muscles that work to both mobilize and protect your spine, and blood vessels that nourish all of this tissue.
 
            Hopefully having this info and picture in your mind can help to clarify a few things about both strengthening your back and preventing injury. Any insult to the tissue around the spine can be painful. Muscle strains are the most common. These guys are well suited to move your spine into a safe position and keep it there under load. However, once the position is compromised, those same muscles are not that good at getting back there. So if you set your back well on a dead lift but then lose it on the way up, your spinal erectors may very well be barking at you for a few days as a reminder. Similarly, if you lack the flexibility to even start in a good position for the dead lift, you are also at risk for strain. If you strain your back, ice can help for the first 24-48 hrs, and ice and heat after that. Most strains are not serious.
          
            The position your spinal cord wants you to maintain while under load follows the natural curve in your spine and provides the most room for the nerves inside. That position is: a strong arch at the lumbar, a slight arch at the thoracic, and a slight natural arch at the cervical. *(While the thoracic can be slightly rounded (or flexed) in standing posture, an arched (or extended) spine up top will have all the spinal erectors working together and result in a better arch down low). The discs of your spine are put at risk of bulging or tearing when the spine is flexed under load (a rounded back on a dead lift), or worse, flexed and rotated. If a disc bulges or ruptures, the gel from inside it can put pressure on the nerves and blood vessels in the spinal column, resulting in sometimes debilitating pain. Once a disc is ruptured it will NEVER be the same. Good posture, in the gym and out, are paramount to minimizing pain in this case.
 
            The flip side of rounding your back can also be problematic. Over arching, or hyper-extending, your back can cause the cartilage in your facet joints to wear away. This can cause or exacerbate spinal arthritis (spondylosis). Worst-case scenario here is that bones spurs occur and either press against the spinal cord or fuse with other vertebrae. Neither sounds good.
 
            Get into and maintain a good position for your lifts. If you can’t, then don’t load weight on the bar until you can. Perform exercises like static back extensions to strengthen your spinal muscles so you can keep that back set. Work on mobility consistently, and limit ROM as needed until you can maintain a set back throughout a full ROM. Remember to always practice good posture in and out of the gym.

 

The bad and the beautiful

If you've gotten better at setting your back, what methods have helped?
____________________________
Robb Wolf Interview on T-Nation

65%x5x3

Post load to comments.
Suggested Back Off Week

4-5 Rounds NFT of:
10 Toes to Bars
10 Hip Extensions
5 Forward Rolls

So goes the old saying, "The couple that lifts logs overhead on the beach, stays together"

Fight Gone Bad Team 6:
1. Ben W
2. Becca S
3. Jess F
4. Samir C
5. Sean B

Fight Gone Bad Team 7:
1. AJ
2. Ashley F
3. Ryan P
4. David M
5. Collette K

Fight Gone Bad Team 8:
1. Chris F
2. Brian Z
3. Katie M
4. Nick K
5. Joe W

This clears our all our current registered athletes for teams (except David).  Can we register at least 2 more full teams before FGB on September 25th??  If you're interested please register today!  We also still need at least 3 more athletes for the Fight Gone Belated team.

CFSBK Fight Gone Bad Registration and team page