CrossFit South Brooklyn

Established 2007

Front Squat

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3-3-3-3-3

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compare to 5.16.09 and 5.3.09
Back Off Week

Accessory Work
Split Jerk Technique Continued

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Shawn works his Front Squats

Rowing Workshop Tonight.
Remember that at 8pm we're hosting a rowing workshop with Nick and Charlotte that is open to everyone. The focus will be on rowing a 2K.  Nick has been kind enough to write a breakdown of the race and some extra things to consider. Please read it here before coming tonight or in preparation for your own "Erg Test".

Big thanks to friend of the program, Danny Seglin of The New York Fitness Institute for allowing us to "store" all the great new equipment. (bumpers, bars, racks, etc!)

Our own Shannan Sodano is offering, Your First Cleanse. Check it out!
Luxury Versus Premium Seth Godin

Rest Day

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Nick gets in a workout in on the Erg.

CFSBK Rowing Workshop
In order to do some last minute prep for the second Qualifier workout, we've asked Nick and Charlotte to do a little seminar this Wednesday at 8pm on rowing mechanics and how to pace a 2K.  This will be primarily for athletes competing in the North East Qualifier this weekend however all are welcome to attend. Nick competed in the Men's Quadruple Sculls for the US Olympic team in 2002 and Charlotte is our resident rower/CrossFit Mom.

Classes this weekend
We will be having regular group classes this weekend however there will be NO TEASER on Saturday.

Helping out on Thursday
I'm leaving for Albany Thursday morning after the 7am Group class. I need to load a U-haul with all our 10/25/45/55 lb bumpers, 45lb barbells, rowers and some other pieces of equipment.  If anyone could help out it would be greatly appreciated. This afternoon I'll go to U-Haul and see what time they open and when I can pick up the truck.  It's likely that Ill have to head over to pick up the truck after classes which could take anywhere from 1/2 an hour to 45 minutes.  Please let me know if you're available to stay for a bit after class and help carry some equipment down to the front of the building.

Check us out on the Affiliate Blog today

Weighted Pull-Up

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5-5-5-5-5

69 F°, 36% Humidity
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Compare to 4.6.09
Back Off Week

Accessory Work
Split Jerk Technique Work

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Little Alyson finds a new use for the bands, Human Sling Shot


CFSBK Back Off Weeks
For most of us, it can be quite difficult to hit the Wods hard week in week out ad infinitum.   Your ability to successfully train at high intensity over a period of time is determined by genetics, recovery, nutrition, injuries and training age.  At CrossFit South Brooklyn we follow a 3/1/2/1 weekly microcycle which looks like this:

CFSBK Microcycle
Saturday On
Sunday On
Monday On
Tuesday Off (AM class does Monday or Wed make-up Wod)
Wednesday On
Thursday On
Friday Off

By allowing at least two non sequential days off we can train at high intensity over the course of a week. Consistently training CrossFit more than three days in a row can lead to a decrease in performance due to accumulated inflammation and a lack of recovery.  Many of you guys have been following our 3/1/2/1 schedule with great success.

But what about training over longer periods of time than a week?

The type of training we do as CrossFitters leads to degrees of adaptation much more closely related to competitive athletics than traditional "fitness" programs. That being said, it's important to note that most organized sports teams map out their yearly programming goals based around a competitive season.  Conversely, CrossFit is a GPP program which aims to achieve a consistently high level of work capacity over a life time. There are many individuals who use CrossFit to train for their sport or occupation (MIL/LEO etc.) and an ever growing number of people who are competing in CrossFit as their primary sport.  These individuals will generally modify variables of their programs to better prepare themselves for competition or deployment.

But what about "me"?

The majority of us are training CrossFit without any regard to a specific competition or training goal other than health, longevity and elite fitness.  It's therefore necessary for the average CF'er to take it upon
themselves to consider their training over longer periods of time than
a week. As mentioned earlier, hitting Wods hard can take a toll on us and we've got enough people coming more than three times a week that it has become prudent to formalize some cyclic recovery into our program. Starting today, we're going to implement posted "Back Off" weeks every fourth week. We encourage our athletes who train with us three or more times per week or more to use this as a period to scale back intensity and give your body a chance to clean house.  The workouts we post on back off weeks will not be dramatically different than traditional programming but will favor Max Effort days and shorter (sub 12 min) Metcons.  Athletes who are following the back off should treat the workouts as maintenance and accordingly decrease intensity.  If you train with us less frequently, perhaps once or twice a week and are not considerably active outside of CrossFit then you shouldn't worry as much about the back off week and simply listen to your body.

Appropriately enough, the first Back Off week starts today, just 5 days before the North East Qualifier.

CFSBK Mesocycle
Week 1 On
Week 2 On
Week 3 On
Week 4 On
Week 5 Back Off

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Modified “Hansen”

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Five rounds for time of:

2 pood Kettlebell swing, 30 reps

30 Burpees

30 Abmat sit-ups

72°F, 62% Humidity
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Accessory Work
Mobility

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Jeremy takes WOD 5.10.09 to the streets

Death By Pull-Up

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With a continuously running clock, perform one pull-up the first minute, two the second, three the third and so on until you are unable to complete the prescribed number of repetitions.

71°F, 57% Humidity
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Accessory Work
10-9-8-7-6-5-4-3-2-1 reps for time of:
Deadlift, Bodyweight
Push-Ups

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Carlos and Manuel Guerra

Happy Birthday, Becky!

Climate Change Biggest Health Threat BBC

Power Snatch

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3-3-3-3-3

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Accessory Work
"Annie"
50-40-30-20-10 reps for time of:
Double Unders
Sit-Ups

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Laurel

SBK Athletes interested in ordering kettlebells with Jack:
Muscle Driver offers a 15% discount on the shipping when they get an order of 6 or more. The normal shipping, incidentally is not that expensive- a 1 pood shipped to Brooklyn is about $14. However, if there is interest,  I can put together an order which we can ship to SBK. Anyone interested can drop me an email at jlevavi(AT)hotmail.com
If anyone would like to see how a Muscle Driver Kettlebell feels, we have two if their "Black Series" bells in house already.

CrossFit Ladies, You are Beautiful AgainFaster

Rest Day

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Shane and Lucy McGrath


CrossFit South Brooklyn Affiliate Team
Sameer and Dan have volunteered to organize any athletes interested in competing for the Affiliate Cup at this year's CrossFit Games in Aromas, CA.

Here are some logistics they've worked out already:
– Everyone competing at the qualifiers can be on the team if they don't qualify

– We'll hold a vote for the remaining slots

– The teams officially consists of 3 men and 3 women
– Sameer has kindly already registered CFSBK, so don't worry that the Affiliate Registration is already Sold Out

If you're interested in being on the team, please email Sameer(AT)creativedestruction.com

Weather Nerds Rejoice!
You guys may have noticed the temperature and humidity information we've been adding to the daily posts.  This is thanks to Anne's generous donation of an indoor weather gauge so that we can track what the conditions in the Lyceum are.  It will be interesting to track performance as the temperature goes UP over the next couple months.  Thanks Anne!

Happy Birthday, Charmel!!

Is Roddick Wasting his Time? The City CrossFit

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