No classes today. We're hosting our new friends Robb and Nicki for a CrossFit Nutrition Seminar. We'll see you on Sunday!

Seminar Attendees:
Here is some information which you may find useful.  The first link lists contact and travel information as well as parking garage, food and bank listings.  If you would prefer to park on the street there will be more availability towards Third Ave. as opposed to Fourth Ave. which is more commercial. The second link is a neighborhood map so that you can easily find your way around.  Please don't hesitate to contact any of the numbers listed in the first link if you would like more information.  You could also post a question on the comments section of this post and someone will get back to you ASAP.

SBK Neighborhood info.doc
(Scroll down, click "Download with File Factory Basic", enter the code and download)

Park Slope Neighborhood Map

Welcome to Brooklyn, Robb and Nicki!

"Spend
1 day with Coach Robb Wolf learning the art and science of performance
nutrition. The day will include lecture and theory of performance
eating, recovery and optimizing health and longevity. Significant
emphasis will be placed on the PRACTICAL implementation of Paleo/Zone
concepts including cooking demonstrations, how to shop, eating on the
road and more. By the end of the day you and your clients will have no
more excuses why you cannot feed and water yourself for optimum
performance!

Robb
Wolf is a former research biochemist specializing in lipid metabolism.
His CV includes research at the Fred Hutchinson Cancer Research Center
and graduate work with Prof. Loren Cordain of Colorado State
University, author of The Paleo Diet and The Paleo Diet for Athletes.
Robb is a co-founder of the CrossFit NorCal (the 4th CrossFit
Affiliate), a review editor for the Journal of Nutrition and
Metabolism, and a co-founder of The Performance Menu."

CrossFit.com

CrossFit NorCal Strength & Conditioning
Robb Wolf

21 Sumo Deadlift High Pulls 95/65
1 Wall Ball 20/14
18 Sumo Deadlift High Pulls 95/65

3 Wall Balls 20/14
15 Sumo Deadlift High Pulls 95/65
6 Wall Balls 20/14
12 Sumo Deadlift High Pulls 95/65

9 Wall Balls 20/14
9 Sumo Deadlift High Pulls 95/65
12 Wall Balls 20/14
6 Sumo Deadlift High Pulls 95/65

15 Wall Balls 20/14
3 Sumo Deadlift High Pulls 95/65

18 Wall Balls 20/14
1 Sumo Deadlift High Pull 95/65

21 Wall Balls 20/14

Post time to comments.

If you did yesterday's accessory work, Wall Ball my be subbed out for Dumbbell Split Cleans.

Accessory work
Foam Roll

Emily

It's getting COLD in the Lyceum. While we work out some solutions to our temperature problem here are some tips that will help keep you warm for your WODs:

1. Wear a hat. A significant amount of heat can be lost from your head, bring beanie or cap to help retain heat.
2. Wear layers.  Especially for the upper body.  Your bottom most layer should be some sort of synthetic wicking material like DryFit or Thinsulate while a hoodie or fleece should be fine for your outer layer.
3. Bring an extra layer. Your body can produce a fair amount of heat during the workout, enough to make you sweat buckets despite the temperature.  Don't get caught cooling down.. then freezing up in a wet shirt.  Have something warm and dry to change into after your workout.
4. Donate massive amounts of money for a new roof, new windows and more space heaters.

Good luck to Bjorn in the marathon this weekend! He promised to wave "hello" to the lyceum when he runs by.

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Post loads to comments.

Accessory work
5 Rounds for time of:
12 Wall Ball Shots 20/14
12 Box Jumps
(10 Minute Cap!)

(Left to right)
Rob, Jason, Pat, Jacinto, Maggie, Adrian, Margie, Chuck, David, EC, Shane and Jeremy

Don't mess with Julie! (fight starts after 2 minutes)
FAQ'ing Aye! Robbwolf.com

3-3-3-3-3

Post loads to comments.
compare to 9.24.08

Accessory work
Split Jerk practice
Sledgehammer Swings

Brian takes some time out to play ball in Phoenix

What's going on at the Lyceum this week? It seems that Sunday afternoons a new Parkour group will be training downstairs.  Take a few minutes after your WOD to check out these athletes, you won't be disappointed.

Click to enlarge

Brooklyn Triathlete Club
The Life of a Jellyfish Slate

21-15-9 reps of:

Clean 135 pounds

Ring dips

Post time to comments.

Accessory work
L-Sit Max Hold, Rest 2 Minutes, x3
500m Technique Row x2
or
8 Minutes Jump Rope Practice

Lavall displays proper lifting mechanics even at significantly sub maximal loads. Don't get lazy when setting up for kettlebell swings!

Quote of the week:
"As far as training partners go, if you run with the lame, you will develop a limp. So only train with those who have the same goals as your own. Everyone can't be a world champ, but we can all be better."
– Louie Simmons, The Westside Barbell Book of Methods

Back squat, 1 rep

Shoulder Press, 1 rep

Deadlift, 1 rep

Post total to comments.

Accessory work
3 Rounds NFT
12 Windmills
20 Hip Extensions

Amy on box Jumps while Shane and Ian hit pads

You Walk Wrong NY Mag

3-3-3-3-3

Post loads to comments.

Accessory work
Ring Rows 3×8
Lateral Planks 1:15x3each

Chuck and EC

Foundations Cycle 8 is now officially open for enrollment!
We will be meeting on Thursdays at 8pm and Sundays at 1:30pm on the following dates:
11/6, 11/9, 11/13, 11/16, 11/20, 11/23, 11/30, 12/4

The cost for the cycle is $200 or $180 if you sign up with a friend. This program is a prerequisite for training with us and won't be available until mid December or January if you don't register now.  Current athletes who refer a friend can enjoy a 15% discount on their next 4 week package.

Ten rounds for time of:
12 Burpees
12 Pull-ups

Post time to comments.

Accessory work
Jump Rope Practice 10 Minutes
FOAM ROLL

Pat Sherwood

The Case Against CrossFit Charles Poliquin

Complete as many rounds as possible 20 minutes of:

95 pound Thruster, 5 reps

95 pound Hang Powercleans, 7 reps

95 pound Sumo Deadlift High-pull, 10 reps

Post rounds completed to comments.

Coach

Needless to say it was an incredible weekend.  We received phenomenal instruction from all the trainers and had the honor of having Coach Glassman speak at length about a variety of experiences. Hosting a Level 1 certification has been a goal of mine since the park days and after this weekend it's safe to say that it will not be our last. A big thanks to Pat, EC, Adrian, Rob, Chuck, Maggie and Jason for the amazing job that they did with the cert, everyone I talked to came away informed, energized and with a clearer understanding of why it is we do what we do. I'd also like to congratulate all the new Level 1 CrossFit trainers and encourage them to come back to our box anytime, we loved having you and hope to see you all again soon. Finally, I want to thank the incredible group of people at CFSBK who made this all possible.  Shane, Jacinto, Margie, Jeremy, and everyone else involved not only with the cert but with our community at large should feel proud to be part of something very special.  You guys have all changed my life and I feel completely honored to be your coach.

More pics from the cert! CrossFit Virtuosity

Attention South Brooklyn Athletes:
All classes this weekend will be canceled for the L1 certification.  Our normal schedule will resume on Monday.

Level 1 Attendees:
Here is some information which you may find useful.  The first link lists contact and travel information as well as parking garage, food and bank listings.  If you would prefer to park on the street there will be more availability towards Third Ave. as opposed to Fourth Ave. which is more commercial. The second link is a neighborhood map so that you can easily find your way around.  Please don't hesitate to contact any of the numbers listed in the first link if you would like more information.  You could also post a question on the comments section of this post and someone will get back to you ASAP.

SBK Neighborhood info.doc
(Scroll down, click "Download with File Factory Basic", enter the code and download)

Park Slope Neighborhood Map

Edgar and Jeremy

Pat Sherwood

San Fransisco CrossFit