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Saturday
Jan282012

Deadlift

65%x5
75%x5
85%x5 (No rep out)

*If you made all your reps last cycle then add 5-10 lbs to your deadlift training max. 

Post loads to comments.
Compare to 1.7.12

then,

4 Rounds NFT
20 Goblet Squats

5-10 Strict Chin Ups
*Goblet squats should be moderately heavy
*Athletes may sub supinated ring rows or banded chins

Post loads and RX to comment.

Home
Noah O. sets up his pull from the floor

Active Recovery Moves to 11AM Starting Today!

Get all the mobilizing and recovery you know and love an hour earlier starting today!  David O's AR class will now be meeting at 11AM. 

Good Luck Team SBK at the Hail to the Queen Showdown! 

We wish the ladies representing our team the best as they fight to bring home the crown! 
Team SBK is:
Jess F
Stella Z
Lana Z
Asta F
Sarah LR
Mellisa L
Christine D
Ellie JM
Marian L
Katie Moh
Kate D

Get it ladies!!

Gym Etiquette

By Coach Noah

In the early days of Crossfit, long before Reebok, before Inov-8, heck, back when aspiring Firebreathers still weighed their half baloney sandwiches before consumption, Crossfitters were a prim and proper bunch.  Donning their finest finery, they silently performed their WODs, cleaned up their mess, quietly clapped for their peers, and then pedaled back home on their giant-front-wheeled bicycles to wax their mustachios.  Ah, the Golden Age of Crossfit.

I kid, I kid.  There never was such a time- Crossfit is inherently an inexact, sweaty, bloody science.  Every day we push ourselves to our limits, possibly redistribute prior meals into garbage receptacles, and generally use our time in the gym to blow off steam, aggressively pursue our own goals, and most importantly, have fun.

That being said, there is a place for some etiquette within the gym.  Rather than add a 9th class onto Foundations, where fledgling CrossNoobs learn how to balance books on their head while breaking down barbells, please bear with me for a mostly philosophical, no-nuts, no-bolts treatise on how to be a model citizen in our little exercise utopia.

Equipment and Environment

One of the biggest reasons people join Crossfit gyms is for all the wonderful toys available to punish ourselves with.  Bumper plates, rings, Prowlers- most of this equipment is rarely glimpsed in the Globo Gym world, often pushed over in a corner, collecting cobwebs.  At CFSBK, and gyms across the multiverse, owners pride themselves in keeping their equipment up to date, in working order, and constantly searching for the newest and best equipment money can buy.  

Notice I said “money.”  Crossfit equipment is freaking expensive!  With that in mind, please be a gentle custodian of the equipment you use at the gym.  Obviously, we would never bail an unloaded barbell, but our stewardship can continue further- not bailing weight unless absolutely necessary, not testing the precise tensile failure of bands, and so on.  Although our equipment can take quite a beating, it isn’t indestructible- treating it with loving care will allow it to last much longer, and free up that moolah for buying Shake Weights.

Also, please try and wipe down sweat, blood (!!!!), and any other detritus you expel during your athletic endeavors.  That’s nasty.

We normally put our equipment away after doing things to our bodies most people would deem cruel and unusual.  We’re tired, shaky, and thinking about the Bierkraft Paleo Special we are soon to devour (that’s a plug Ben, ahem, ahem.)  Please, please take a second to try and put things where they belong and make sure you return every implement you used.  Bumper plates haphazardly stacked like rims at a shady tire shop, dumbells thrown under the shelf with no care for David’s precisely charted pyramid stacking scheme, bands left hanging like lonely noodles- every time this happens a WOD Angel loses its wings.  This applies further to the larger environment of the gym- most of us spend a solid chunk of our week here.  Treat it like home, and keep it clean and tidy like its home, and it will feel like home.  Just to be clear, no, you cannot sleep under the kettlebells if you don’t pay your rent.

People

I’ve spent far too long talking about inanimate objects (although I believe that 2 Pood Kettlebells do possess the souls of demons.)  Let’s talk about the most important element at any Crossfit gym- people!  Our stalwart daily compatriots, our classmates have seen us through hard fought reps, scary bails, and triumphant PR’s.  We are a brother and sisterhood bound by the unbreakable smell of sweaty socks, and we must treat each other accordingly.   After you yell “TIME,” take a second, re-swallow your lunch, and then start your 2nd WOD- cheering others on.  You don’t have to quote epic poems of heroic struggle, read excerpts of Patton’s speeches, or attempt technical cheerleading formations.  Simple “yeahs!” “go’s!” and “Get it’s!” suffice.  If you have caused such irreparable harm to your central nervous system that you can no longer talk, just clap.  When you do a WOD, the whole gym is a team.  Cheer for your teammates, and don’t leave before every single person who started the WOD is done.  Unless you have really caused irreparable CNS damage- you might want to see a doctor about that.

Be mindful of people working out as you’re in the gym.  Don’t walk across the field of vision of someone chasing a 1RM clean or narrowly avoid someone squatting heavy while going to get a kettlebell.  This is distracting and frustrating for the lifter, and can be avoided by simply taking your time and being mindful.  The gym is a busy place, but try your best to not disrupt others as you go about getting your swell on.

Lastly, an important element of being a noble Crossfitter is to be honest about your work and effort.  Cutting corners, whether it be in partial ROM reps or shorting your rep counts, hurts your fellow gym members by distorting their data, but more importantly stunts your growth.  Remember, if you can’t remember if you’ve done 14 or 24 reps, assume its 14- you’ll only be 10 extra reps stronger at the end.  Treat each rep as an opportunity to show how good you are at the movement, perform them correctly before you perform them quickly, and don’t take a call of “missed rep” or a coach asking you to drop weight as a personal condemnation.  The members at CFSBK are better at this than almost any other gym I’ve ever seen, but it still bears repeating- be your own strictest judge, and hold yourself to the highest standard of personal virtuosity.  

In sum:

- Put your equipment away in its place after you're done
- Cheer on fellow CrossFitters when you're done with your own workout
- Don't unnecessarily abuse the equipment
- Mind others space and field of vision, especially when they’re lifting heavy.
- Don't short reps
- Practice Technique and consistency before technique
- Listen to your coaches, we're working in your best interest.


Consider this etiquette lesson complete!  You can stop balancing the book on your head, and don’t worry about which fork goes on which side while you do your burpees.  Simply treat your equipment, facilities, and, most importantly each other, with care and kindness.  Huzzah!

___________________
Paleo Potluck Recipes: Steak & Chimichurri Sauce Brooklyn Paleo
Is There a Perfect Human Diet? Psychology Today

References (1)

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  • Response
    Awesome Website, Continue the beneficial work. Thanks a lot.

Reader Comments (26)

Sweet article Noah.

So I just got home from sleep no more. It. Was. Awesome!

Highly recommended.

But before that we went to Michelin's awesome restaurant, Left Bank, where we ate some tasty food.

However, she forced me to eat some super-yummy ice cream and gelato and pie with creme fraiche for dessert. mmmm so yummy. But my paleo-perfection was spoiled! evil. pure evil. =) Seriously, it's not my fault.

January 28, 2012 | Unregistered CommenterSameer

Nice work Noah!

January 28, 2012 | Unregistered CommenterSamir Chopra

Attention Milk Thistle Dairy lovers:

I was just told at the Grand Army Plaza Farmer's Market that Milk Thistle has gone out of business.

Where am I going to get my grass-fed, unhomogenized milk and yogurt now? Anyone have any suggestions?

Also WTF happened? Milk Thistle just got a massive investment from a venture capital firm to expand their operations.

January 28, 2012 | Unregistered CommenterNino

really? that's sudden. i haven't bought from them for a while, but assumed they'd be around. who at the market told you this?

GOOD LUCK hail to the queen folks! we'll be thinking of you this morning!
----------------------------------------------------------------------

Meat CSA'ers: if you haven't made the
boneless pork shoulder
from our January delivery yet, get on that! rob and bina were kind enough to share their iteration of the much-loved garlic herb rub version from the link, and it was terrific.

to go with, we tried red cabbage braised with bacon. yeah, that'll work.

January 28, 2012 | Unregistered Commentermichele

Deadlifts last night

280x5
325x5
370x5
Felt more organized than 5s last time

Bench 1RM test
230
245 PR
255PR
260 Fail
Think I have 260 or 265 if fresh. This was pretty satisfying since I missed 250 at the meet, albeit with the pause.

Rest Day dinner at Bogota was great!
----------

My name is Christian Fox, and I endorse the above article...

January 28, 2012 | Unregistered CommenterFox

Michele:
One of the administrators at the market told me. There is also a post about it on the GrowNYC site.

January 28, 2012 | Unregistered CommenterNino

Well.. the whole Milk Thistle news just freaked me out as I picked up my order last week and nobody gave a heads up - that's all I use for my ice cream. Trying to track down more info, will update with anything new if I can. Blurgh.

Bogota dinner last night was such a good time - food was mass tastycakes and loads of good conversation. Thanks again Team Fox for putting it together! Yum.

Good luck today ladies,

January 28, 2012 | Unregistered CommenterJules

http://www.grownyc.org/blog/milk_thistle_dairy_farm_to_close/

January 28, 2012 | Unregistered Commentermig

i tried to post the link from grownyc but the site started freaking out over a URL. grrrrrrrr.

January 28, 2012 | Unregistered Commentermig

A tip I forgot to post about sleep yesterday. If you have radiators and get all dried out (can magnify a hangover by 10) there's an easy solve. Put a couple cups of water in a roasting pan and leave it on top- or under if it won't balance- of the radiator. Bam, better sleep.

January 28, 2012 | Registered CommenterNoah Barth

scaled back the weight a bit and worked off 225 training max instead of 350

225,
255
285

WOD @ 50# dumbell, 2 pood, 2 pood, 2 pood

January 28, 2012 | Unregistered Commentershawn$

Last night:

5/3/1 squat repout at 300, only got 7, not a great number but I'll take it.

bench rep out at 215. got 9. Last week fought hard for 10 at 205, so 9 at 215 I'll take. I came so close to 10 but just did not have it. Almost pulled a hamstring trying.

Went for a run in the park today, first time since I hurt my foot. Felt good until I got just about every boy scout know in my left hip socket area. it's all good.

GOOD LUCK LADIES!

January 28, 2012 | Unregistered CommenterJR

@Charmel: Thanks for the heads up with "The Open" for the CrossFit Games. I just checked the calendar, CRASH-Bs is on Feb. 19 (Sunday) and the first WOD is announced for The Open on Feb. 22 (Wednesday). But we have until Feb. 26 (Sunday) to post our time for the WOD, so I should have a full week to recover from my BEST TIME EVER 2k row (sub 7!)

January 28, 2012 | Registered CommenterJoshua Martinez

Dead Squats (Just below parallel)
355x1
375x1
335x1x5 90Sec Rest

One Arm Deadlift (alternating arms)
155x3
205x1
225x1 Right hand only, failed w/ left

Dips
135x1x5 90 Sec Rest

January 28, 2012 | Unregistered CommenterJeremy

btw this is what I wrote about the Milk Thistle drive to raise money ~3 yrs ago

http://www.facebook.com/note.php?note_id=99737911922

January 28, 2012 | Unregistered CommenterSameer

It's a testament to the awesomeness of the SBK ladies that I still had a good time despite everything that went wrong today at Hail to the Queen.

Thank you especially to Christine D, who talked me into staying long enough to do WOD 3 (which was running an hour behind schedule, and TWO hours behind when we were initially told the event would end) and talked the organizers into moving me up several heats.

January 28, 2012 | Unregistered CommenterStella

Paleo Confession...I celebrated a good week with a beer bc I was offered by an exec I admire. Never thought I would like the taste of a heineken so much.

also due to heavy intake of greens, I had nachos last night...first grains I have had in 29 days or so.

Lack of exercise, I will be out BK until after super bowl...but I am coming back hard, and afraid of JR.

January 28, 2012 | Unregistered Commentergabrus

Bi weekly cheat meal tonight...best burger in Brooklyn/lower Manattan? Moo? Bare? DuMont? Prime meats? Other?

January 28, 2012 | Unregistered CommenterJason

Definitely not Moo. Love Dumont. Love 282 burger on Atlantic. Dubuque on lower court is quite good.

January 28, 2012 | Unregistered CommenterJoel w

Fun lifting with Ben.
205x5
235x5
265x5

It all felt really solid.

1 pood for the WOD .

I will be sad if Milk Thistle is gone, I liked them.

January 28, 2012 | Registered CommenterMaxwell Knight

Warm-Up
3 Rounds
20 KB Swings, 20kg
20 Hollow Rocks

Back Squats (5 Week)
(45x5, 135x5)
155x5, 185x5, 210x15 !!!

Saw that I did 210x8 when it came up on the 3 week last wave so I threw out 15 and decided to just grind until I got it. Really happy about that

Press
(45x5, 65x5, 75x2, 85x1)
90x5x5 3:00 rest

5 Rounds for Time of:
10 Hang Power Clean and Push Press Left
10 Hang Power Clean and Push Press Right
30 Swings

16kg, 13:03

Harder than I thought it would be. Did this with Nick which was an added bonus.

January 28, 2012 | Registered CommenterDavid Osorio

don't be afraid Gabrus! You don't ever say no to that beer. Don't be ridiculous. Besides, I don't want that heineken to be the excuse when I devastate you. Hope I get to see you in the gym. For some good old fashioned in person trash.

January 28, 2012 | Unregistered CommenterJR

WU1

DL
(95x5 135x5 185x5)
225x5
255x5
290x5

4 RNDS NFT
G SQ 1pd, 1.5pdx2, 2pd
5 chins

January 28, 2012 | Unregistered CommenterMcGrath

Bare Burger, son.

January 28, 2012 | Unregistered Commentermig

prime meats makes the best burger.

January 28, 2012 | Unregistered CommenterDH3

Diner in W'burg. Their burger is finished in marrow butter, ftw

January 28, 2012 | Unregistered CommenterFox

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