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Thursday
Feb092012

Press

75%x5
85%x3
95%x1+

Post RX and reps to comments.
Compare to 2.2.12 and 1.18.12

then,

Tabata Power Cleans
155/105

Post RX and reps to comments. 

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Melissa L. Jumps Around

2012 CF Games Open Sectionals: Do You Have What it Takes?

Registration for the 2012 CF Games Open Sectionals is going on now and that means anyone across the country can register and compete!  We currently have 12 athletes signed up to compete and after last year we're looking for another strong showing of participants!  Just like last year CF will be posting Sectional WODs each week starting on February 25th and if last year is any indication the WODs will be programmed with the idea of getting as many athletes to compete.  That means this is a competition not only for the battle-tested WOD-hardened firebreather but for any one who can participate Rx'd (No scaling is allowed)! 

Athletes interested in competing must register no later than February 26th at 5pm

Just to get an idea of what HQ programmed last year, the first WOD of last 2011 Sectionals was:

Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches

The Power snatch loads were as follows:
Men and Masters Men 45-49, 50-54: 75lbs/35kg
Women and Masters Women 45-54: 55lbs/25kg
Masters Men 55-59, 60+: 65lbs/30kg
Masters Women 55-59, 60+: 45lbs/20kg


We'll be hosting one WOD from competition and sending members out to our friends at CF Virtuosity, CF LIC,  CF Queens. 

  • 02/25 Queens
  • 03/03 South Brooklyn
  • 03/10 Virtuosity
  • 03/17 Metropolis
  • 03/24 Long Island City

These events will be open for registration starting 2/18.  There will be prizes and all kinds of fun and we want to have a 'Black Sea' of supporters to cheer on our athletes!

Can't travel?  We'll be giving members a chance to do these workouts at CFSBK during the week! 

This is an incredible event and great way to test yourself along with tens of thousands of athletes around the world!  We hope you'll join us in representing CFSBK!

Check out the Promo Clip for the Open and get pumped!

___________________

Did you compete in the 2011 Sectionals?  Will your represent Team CFSBK in 2012?
___________________

What are the CrossFit Games? Youtube
Inside the Cult of Crossfit
Yahoo Health
Mindful Eating as Food for Thought
NY Times

Reader Comments (38)

YEAH BABY

February 9, 2012 | Unregistered CommenterShree Mulay

!!!

February 9, 2012 | Unregistered CommenterShree Mulay

What Shree said.

February 9, 2012 | Unregistered CommenterNoah

I knew Shree would be thrilled about today. I'm actually starting to like the cleans. Glad we've had so many exposures.

February 9, 2012 | Unregistered Commentercorbett

Hooo boy, do I miss the gym. I haven't been since Monday and I'm not going to be able to make it today either. Tabata Power Cleans sound fun :(

Hopefully going to be able to make it to open gym on Friday so I can squat and press (if anybody wants to share a rack).

February 9, 2012 | Unregistered CommenterJeffZ

@Corbett Loving the cleans. The first time we did them in this recent spate of them, I walked away thinking "I have no idea what I'm doing I wish I could practice them". Ask and ye shall receive!

February 9, 2012 | Unregistered CommenterJeffZ

The games! I was just pestering the coaches about this very topic because I really think that unless you're straight out of foundations, you should be competing. The workouts in the open aren't like the crazy ones created for the top dogs in the actual games. You won't see any ring handstand pushups or super heavy loads - just simple AMRAPs combining basic movements at moderate loads. Last year was an amazing experience and I know it can be even better if we're all in this together.

If the word "compete" scares you, listen to Edmund Hillary:

"You don’t have to be a fantastic hero to do certain things — to compete. You can be just an ordinary chap, sufficiently motivated to reach challenging goals."

So let's compete, chaps and chapettes »

February 9, 2012 | Unregistered CommenterBetz

That Cult of Crossfit article is interesting, but ultimately unsatisfying "I quit when I got beat by GIRLS who cheered me on" Pshaw!

I always enjoy reading CF criticism, because some of it is inflammatory and pulpy entertainment and some of it is actually insightful and interesting (Like 70sbig's take on Crossfit, which is an excellent read and will leave you thinking CFSBK is Doing It Right).

February 9, 2012 | Unregistered CommenterJeffZ

I'm enjoying the repeated exposures to cleaning.

It's been helping me get my form into better shape. I can really appreciate the importance of going lighter rather than heavier in order to get form down as opposed to wasting effort with bad technique.

Press 160 x 1, 23 rounds @ 115 lbs. Went slower to focus on technique more, eh...............

I especially enjoyed the 15 front squats immediately after the Tabata!

February 9, 2012 | Unregistered CommenterShree Mulay

ooooooops. I think the front squats is supposed to be a secret.................

February 9, 2012 | Unregistered CommenterShree Mulay

4 comments released from blog purgatory.

Damn you interwebz!

February 9, 2012 | Registered CommenterDavid Osorio

I echo Dan's comments. The open is going to be a lot of fun. I think the decision to compete was one of the better things i did last year,

I was just out of foundations, the movements were super new, but it was fun. Plus it gave me something to dedicate myself to all year (to get better for the next open..)

I'd highly suggest it. The worst thing that can happen is you get a good sweat on. Not so bad...

February 9, 2012 | Unregistered CommenterDh3

Yet another Thursday fail as I walk to the box for the "noon" class.
Damnit. Damnit. Damnit.
Well, that gives me today to work out those kinks in my left hip.

I liked a lot of what I read in the mindful eating article.
I rarely sit at the table and eat and if I'm eating alone I'm sure it looks as if I have had absolutely no "raising". My father would be appalled.
Most of us strive to eat the very best food we can afford in terms of quality and the care that goes into raising the animals and growing the vegetables so I think we are obliged some way to fully appreciate the experience even when the food might just be "fuel".
But, it did strike me as a very joyless way to live. I hate eating with another person in silence. For me that exchange is part of the pleasure. I think talking about what each person is experiencing would be a much more fulfilling way of sharing the experience.

February 9, 2012 | Unregistered CommenterCorbett

Me + Lunch Break at work = Animating Shane

February 9, 2012 | Unregistered CommenterGreg N

Well put Dan Betz. I'm with you bro..

(I'm not much for words, so bare with me..)

I competed in last years CrossFit sectionals and didn't do that well. Actually, I did everything to the best of my ability and got the results I deserve. It just wasn't enough at the time. BUT this is a new year and I am a much better athlete then I was last year..

I did not do this on my own, I had the help of everyone at CrossFit South Brooklyn. Everyone from the coaching staff with great programing to the athletes that are able to push someone beyond their own expectations. I'm not just talking about the fire breather and the people that this stuff just comes naturally to, although they help. I'm talking about anyone that really need to work long and hard for what they have accomplished. The people that can push you just by yelling one important thing, YOUR NAME. I've even grown a better understanding of my own movement by helping the newer folks with theirs. All these people have given me the capacity that I have today.

So anyone who is thinking that they aren't "competing" because:
-I am not good enough
-Don't want to embarrass myself
-Its not for me
-I haven't been training long enough
-Blah, blah, blah

Don't think of just yourself when it comes to competing in the CrossFit sectionals.. I know I don't. Think about supporting and representing CrossFit South Brooklyn. Think about the people in the gym that need you suffering right next to them.


I just happened to check out Crossfit Milford's website and this is what came up..
Use FAILURE to breed development...

I might get slapped on the wrist for this last part but If any grammar if off... BITE ME

February 9, 2012 | Registered CommenterJoshua Martinez

Well put Dan Betz. I'm with you bro..

(I'm not much for words, so bare with me..)

I competed in last years CrossFit sectionals and didn't do that well. Actually, I did everything to the best of my ability and got the results I deserve. It just wasn't enough at the time. BUT this is a new year and I am a much better athlete then I was last year..

I did not do this on my own, I had the help of everyone at CrossFit South Brooklyn. Everyone from the coaching staff with great programing to the athletes that are able to push someone beyond their own expectations. I'm not just talking about the fire breather and the people that this stuff just comes naturally to, although they help. I'm talking about anyone that really need to work long and hard for what they have accomplished. The people that can push you just by yelling one important thing, YOUR NAME. I've even grown a better understanding of my own movement by helping the newer folks with theirs. All these people have given me the capacity that I have today.

So anyone who is thinking that they aren't "competing" because:
-I am not good enough
-Don't want to embarrass myself
-Its not for me
-I haven't been training long enough
-Blah, blah, blah

Don't think of just yourself when it comes to competing in the CrossFit sectionals.. I know I don't. Think about supporting and representing CrossFit South Brooklyn. Think about the people in the gym that need you suffering right next to them.


I just happened to check out Crossfit Milford's website and this is what came up..
Use FAILURE to breed development...

I might get slapped on the wrist for this last part but If any grammar if off... BITE ME

February 9, 2012 | Registered CommenterJoshua Martinez

was wondering when those photos were going to become an animated gif. ;)

February 9, 2012 | Unregistered Commenterasta

@Greg N. HA HA HA HA HA

Thanks so much for posting that

February 9, 2012 | Registered CommenterJoshua Martinez

that is priceless. just like josh's grammar :)

February 9, 2012 | Unregistered Commentermig

Anyone have any advice on camps for 12/13 year olds?

email me at chrisfoxnyc(at)gmail

Thanks!

February 9, 2012 | Unregistered CommenterFox

Question about the games: what if you can't do a movement (e.g., double unders)? Do you just sit that one out?

February 9, 2012 | Unregistered CommenterKatie Mohr

You have to get a "score" for each workout to be eligible to continue through the competition. If, for example, in the 10 min AMRAP of 30 Doubles and 15 Snatches you could not get past 1 double under you would receive a score of 1 but still be eligible to compete in the rest of the events. If you did not compete and register a score for any of the WODs then you essentially opted out of the rest of the comp. That being said, all of the workouts as written were very accessible to the general CF population. No crazy weights, no crazy movements.

February 9, 2012 | Unregistered CommenterFox

@Fox- Joel may have some thoughts on this as well (he might disagree with me) but I would say Aloha in VT. I'll be in the gym on Friday night if you wanna chat about it.

haha love how Circus Shane's legs move, but the grouchyface remains constant.

February 9, 2012 | Unregistered CommenterJJ

FOTB Gillian benching 215, which when she does it in competition, will beat the American (USAPL raw open) women's record in the 67.5 kg weight class.

February 9, 2012 | Unregistered Commentermig

Warm-Up
3 Rounds of:
16 Walking Lunges
:20 Supine GHD Hold
:20 Prone GHD Hold

Back Squat
(45x5, 135x5, 165x5)
195x3, 215x2, 230x6

Thought I was going to rep out in the 8-10 range but it was not so. I thought calling out that I'd get 1+ Josh's rep out (9) would help but alas..

Dumbbell Fran
21-15-9 Reps
Dumbbell Thruster, 35lbs
Pull-Ups

4:31

Everything unbroken. Didn't feel so bad during it except for the last couple thrusters on the 15 and 9 rounds but I felt pretty awful right afterwards. Not as bad as normal Fran but still pretty crappy. I wanted to see if I could do it unbroken at 35lb DBs and I was happy that I could. Next time I'll use the 40's.

February 9, 2012 | Registered CommenterDavid Osorio

I've said this before, but I did last year's open and loved it. I didn't really feel like I belonged there at first and had to overcome some insecurities to sign up. After that I just held on tight, like when you change your mind about the roller coaster but it's too late.

I did fine, better than I hoped even. All the cheering and the feeling that you have to do your absolute best and not let your friends and yourself down really ups your game.

When it was all over, I felt I had a new found potential and a feeling like I was actually training for something. It's like running a race instead of just jogging all the time.

I'm all signed up for '12.

February 9, 2012 | Unregistered CommenterCarlos

Squat
135x30
Enoug light volume to get the blood moving

Press
145x5
160x3
180x1
200x1
185x5
Good to hit 209 on a day where the weights felt heavy. Rep out at basically body weight was fun

Pendalay Row
295x3x3

February 9, 2012 | Unregistered CommenterJeremy

Josh, that's ok, English wasn't my first language either.

in yo face

February 9, 2012 | Unregistered CommenterCarlos

can we do the CFSBK wod if we're not doing the games?

February 9, 2012 | Unregistered CommenterLuca

Fox, fellow crossfiitter John Jannone runs a rock camp that by all accounts is awesome.

February 9, 2012 | Unregistered CommenterCarlos

Great class with Coach Josh today!! I was feeling a bit beat down but the motivation level quickly rose.
Press -
45x5, 65x5, 80x5, 95x5x2
Very happy with this... my wonky shoulder had me shooting for 85 and 95 felt pretty good! I feel I’m on the mend. As always, great to work with Chris.
Tabata cleans @ 115 - 41 Got a bit sloppy at the end.
And 15 front squats, Get some!!

February 9, 2012 | Unregistered CommenterDMak

Bench (ss w/ single chins)
180x5, 210x5, 235x12
db press 50sx12x3 (ss w/ single chins)
db row 80x12x3 each arm
situps 25,25,25 (not unbroken but close)
tabata ball slams 30#
60

I am so stoked to be back.

February 9, 2012 | Unregistered Commentergabrus

Welcome back Gabrus! I like this ss with chins you are doing. Nice.
_________

Gillian is incredible. Not only does she do the 215, but that's after two heavy ascending triples, a double and a single at 210. I'm benching 215 tomorrow and will definitely not be doing all that extra heavy volume before my attempt!

February 9, 2012 | Registered CommenterRob Is

i tried to get her to come to the York Barbell comp. no dice.

February 9, 2012 | Unregistered Commentermichele

Press: 70x5, 77x3, 85x6. felt good
Squat 170x5, 190x3, 215x5 some wonky reps in the middle, but was pleased to finish with clean one.
Dips; five reps with 1 pood for three sets
1 mile run: 6:20 my pacing was way off, maybe.

The Open:
I am going to sign up again. I have never been much for competition, but registered last year with a bit of trepidation and had a great time cheering for folks, being cheered for and visiting other gyms.
My goal going in was to finish all the workouts prescribed. The AMRAP format helped.
On the heaviest workout, a three minute clean and jerk AMRAP at 165lbs, I PR'd my clean for a total score of ONE. I was so surprised that the first clean when up, that i didn't know what to do next. i stood their in the front rack for a few seconds before realizing i needed to try and jerk it. When i did try the bar didn't cooperate. It was amusing to then stand around chuckling at myself for the next two minutes while everyone else kept working.

I say all that simply to echo the other sentiments expressed and to encourage folks on the fence, to sign up. Its fun.

February 9, 2012 | Unregistered CommenterJMD

Great small classes tonight. My favorites know who you are. ;)

Press:
(45x5, 55x5)
65x5
75x3
85x7
-very pleased with this!

Tabata Cleans at 105#
-got 7 in the first round, and then on the 11th total rep I had a bad bail and jammed up my thumb. had to stop and ice. it's pretty sore and some of my ROM is limited but doesn't feel like anything is broken. it somehow seemed to straighten out my hitchhiker's thumb a little bit though. ;)

February 9, 2012 | Unregistered Commenterlady fox

Press
127.5x5
140x3
162.5x5
Happy, same reps as last 95% week.

Tabata PC@155
5-5-5-5-4-5-5-6=40

Y'all better sign up for the open. Yes, there will be a day each week (Thurs or Sat, TBD) that we will run the WODs in regular classes.

February 9, 2012 | Unregistered CommenterFox

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