Sunday
Feb162014

Deadlift

Performance: 5/3/1 "3 Week"
70%x3, 80%x3, 90x3+


Loss of a neutral back position will automatically end your rep out.

Fitness: 1x5 Linear Progression
Add 5-10lbs from last week's exposure.

Post loads to comments.
LBBSQ e2/6
____________________

For Time:
400m Row
40 Double Unders
40 Box Jumpss
40 Toes to Bars

Post time and Rx to comments.

Some of the CFSBK "Crash Beasts" do their final workout at the Harvard Boat house (Coach Nick's Alma mater). Today they will take on the CRASH B Sprints in Boston. Good luck to all competing!

The 2014 Look Feel Perform Better Challenge is "Over"

The six week 2014 Look, Feel, and Perform Better Challenge is over and we want to hear about your experiences. Please get your Post Challenge Entry in. The deadline for entries to be considered for awards is Monday. These challenges improve from year to year based largely on learning what worked well for the most amount of people so whether you killed it or withered a bit, please take a few moments to share. Also set your calendar for the wrap up potluck on Saturday where we'll also speak about how you can make these changes last longer than 6 weeks, and unveil the bonus challenge!
____________________
In December 2013, CrossFit offered its first women-only Level 1 Seminar in Dubai. Read "Under Cover" for more details

Saturday
Feb152014

WOD 2.15.14

Fitness:

As Many Rounds As Possible in 5 minutes of:
15 Kettlebell Swings
10 Goblet Squats
5 Push-Ups


Rest 5 minutes and repeat for a total of 3 rounds

Performance:

As Many Rounds As Possible in 5 minutes of:
5 Power Snatch 115/75
5 Overhead Squats 115/75
10 Burpees


Rest 5 minutes and repeat for a total of 3 rounds

Post rounds completed and Rx to comments.

Lots of Squatting happening at CFSBK!

C.R.A.S.H-B's Tomorrow

Each year in February since 2010, SBK has sent a group to Boston to race at the CRASH-B World Indoor Rowing Competition. This year we're sending the biggest group yet – 24 people in all – of "CRASH-Beasts."

The CRASH-Beasts have been training with Coach Nick since late October. Going off a weekly program that Nick provided, they've spent the last 16 weeks honing their rowing skills, developing their stamina, improving their mental toughness, and learning how to race. Along the way Nick held three technique clinics and four races at the gym.

SBK is providing a van to transport some of the CRASH-Beasts, and Mare is handling the logistics for the weekend. Stay tuned for their results!

Team CFSBK
Tom A
Michelle B
Brad D
Robert F
Judith G
Colette K
Melissa L
Sarah M
Amanda M
Katie M
Joe Mefford
Amy M
Adele M
Charlie N
Erica N
Robyn O
Ruth P
Charmel R
Josh S
Tushar S
Elisabeth S
Juliana V
Mike W
Sam W

_____________________
The Law You Won't Be Told

Friday
Feb142014

Rest Day

Amy M Representing CFSBK in.... New Jersey? No, wait.. India!

Inside the Affiliate

In case you missed it yesterday, there's a new post over on ITA about our fancy big screen that hangs above the platforms, and about our snazzy Mario Kart 64 tournament last Sunday night. If you've enjoyed our events at the gym that revolve around said screen, we'd looove it if you repped the post on social media. Get the word out, CFSBKers! We want to change the world, one affiliate at a time!

Do you like doing stuff?!

Do you like doing stuff with other cool people who enjoy doing stuff?? CFSBK is working hard to accomdoate novel and interesting experiences for all our members, here are some events we've got in the pipeline for the next few weeks.

02/15/14 CFSBK Endurance Running Program Info Session
02/22/14 LFPB Challenge Wrap-up Dinner and Awards Ceremony
03/01/14 Snowshoe Hike Daytrip
03/08/14 UFC Fight Night at CFSBK

Thursday
Feb132014

Hang Clean and Jerk

Performance: 12 minutes to work up to a moderately heavy Mid Hang Clean and Push Jerk

Fitness: 12 minutes to work up to a moderately heavy Hang Power Clean + FSQ + Push Jerk

Get there quick with the goal of no misses.

Post loads to comments.
____________________

2014 LFPB Capacity Test

AMRAP 10 minutes:
5 Kipping Pull-Ups
10 Push-Ups
15 Air Squats

Rest 2 minutes, then:

AMRAP 3 minutes:
Max Calories Rowed

Post rounds completed, calories rowed and Rx to comments.
Compare to 1.2.14

Voodoo Flossing During Active Recovery Class

LFPB Potluck Saturday, Feb 22nd

We'll be hosting a second Gym potluck on Saturday, February 22nd where we'll be announcing the winners of the challenge as well as talk about how to transition out of the challenge.  This event is open to the entire community, even folks who didn't do the challenge.  We'll also have our Farmers from Herondale and Sol Flower farm there to introducce themselves and answer any questions about the CSAs we host.  If you'd like to come, please RSVP including what you'll be bringing!

Endurance Program at CFSBK

Given recent interest in a number of our athletes, we will be introducing our initial Endurance Running program. This program is structured for ANYONE who is looking to learn running/racing skills, improve their technique, challenge their energy systems, and improve on overall running performance from a structured 12-week program.  This program will be coached by Michael Olzinski 2x a week and fit in simultaneously with the current CrossFit South Brooklyn programming model.  Michael is an Exercise Physiology graduate who current works with Matt Dixon of Purplepatch Fitness in coaching over 100 triathletes, including some of the fastest professionals in the world.  Michael is also a certified USA Track and Field Level 1 coach.  Michael has put together a program that will culminate with the Brooklyn Half Marathon as a Key Event, however, that does not mean you need to be doing that race.  This will be a program to address and challenge EVERY level of runner from the Beginner to an Elite competitor.


If you are interested, we will be holding an INFORMATIONAL MEETING this Saturday 2/15 at 1pm where we can give all of the details behind the program.

You can email Michael at michael.olzinski (at) gmail.com with any additional questions.

_________________
One shot, no special effects: Amazing 63 second ad for Canadian Paralympics
Bicycle rush hour in Utrecht, Netherlands
How Genes Affect Athletic Performance: VICE Podcast

Wednesday
Feb122014

Low Bar Back Squat

Performance: 5/3/1 "3 Week"
70%x3, 80%x3, 90%x3+


Never done a 5/3/1 progression before? Click here for the details

Fitness: 2x10
Linear Progression


Add 5lbs or so from last weeks exposure or start your LP light with adding weight each week in mind, around 80% of your best 3x5 from last cycle is a good place to start.

Post loads to comments.
LBBSQ e2/6
____________________

Fitness:

AMRAP 7 Minutes of:

7 Dumbbell Hang Power Snatches, left arm
7 Dumbbell Hang Power Snatch, right arm
7 Push-Ups

Scale the push-ups to be moderatly challenging for 7 reps. If 7 reps is easy for you then scale up to 14 reps.

Performance:

AMRAP 7 Minutes of:

14  Dumbbell Power Snatch
7 Ring Dips

Switch hands each rep on the Snatch. Dumbbell touches floor each rep. No bands on the Ring Dips

Post rounds completed and Rx to comments.

Pierre D goes for a heavy single

MEAT CSA Pickup Today!

The February Herondale meat CSA pickup is TODAY, from 6-8:30 PM. Please be sure to see Asta when you pick up, so she can check you off! Questions or issues? Email Michele at mignyc at gmail dot com.

Interested in learning more about the meat CSA? Jerry Peele, the Herondale farmer, will be in the house at the LBFB Challenge Pot Luck on Saturday, Feb 22.

All We Had Was Heart”

Here is another installment from CFSBK's Poet Laureate Dr. Mike about his youth football experiences.

We just wanted to play ball after outplaying our welcome
with all the teams our age. They found us. “You guys look pretty good.”
That’s how this childhood version of “Bury My Heart
at Wounded Knee
” got started.  They were older, bigger, stronger.
Ready to use us up like water on a hot day.
We were the mice. They were the cats.
Big cats who swiped us with their paws,
and sent us sprawling.  But, we kept getting up again
and again. We could annoy the hell out of them,
nipping at their tails and legs, but never doing any serious damage.
They called us the “little balls” team.
Outweighed. Outgunned. Full of blind courage.
I called the plays, ran, did the punting with two fleet halfbacks,
a sturdy fullback, and some talented receivers. All of us could run.
Broken field running was our specialty. That’s because we knew
how to run away from our older brothers at home.
When the fox is being chased, he knows how
to dart and weave. But … we were still the fox.
The score at the beginning and the end said it all.
First quarter: 7 to 7. Then, the punishment began.
Final score: 7 to 70. They won. They always won.
Our huddle in the 4th quarter was a study in fear and panic.
Heaving chests and downward stares at the ground
said it all.  No one wanted the ball. It just hurt too much.
Too many knees in the face. Too many pile-ons. No Ref.
This was sandlot, schoolyard rules. So, I’d have to keep
the ball myself. All we had was heart.  Each week we went down
in flames … again. No hope of winning.  Still not sure
why we did it.  But, we came back week after week.
It was the greatest athletic experience of my life.
To learn how to keep going when your tank is on empty. 

______________________
Life is a Game, This is Your Strategy Guide

What happens when you let two bots have a conversation
Phenomenal model to help you visualize Spacetime and Gravity

Tuesday
Feb112014

Rest Day

Dave F channels his inner Donkey Kong Jr for the Mario Kart tournament last Sunday

Female Competitors Needed!

Some of us (Zach H, Steve P, Alan L) are doing Frostbite Competition at CrossFit L.I.C., and we're looking for some female counterparts. It's a coed team competition, 2 guys 2 gals; there is as Rx'd and Scaled division. Ideally, we're looking for some female athletes to participate in the Rx'd division, but would encourage scaled CFSBKers to come out and compete as well.

Details
Date: Sat Feb 22nd
Location: CrossFit L.IC. 13-05 44th Ave, Long Island City, NY 11101
On Facebook

Sign Up Here

It'll be 3 outdoor wods, with the top teams from each division competing indoors for the 2 finals wods. Please contact z.hodge (AT) live.com if you're interested!


What was your worst housing/roommate experience?
___________________________
Arnold Schwarzenegger's six rules to success

Monday
Feb102014

WOD 2.10.14

15 minutes to work up to your heaviest load on the complex:
1 Press
3 Push Press
5 Push Jerk (no split)


Rest as needed between sets. Work out of a rack. Stay on the bar for the entire complex, no re-racking.

Post loads to comments.
__________________

Fitness:

15 Minutes NFRs of:
5-8 Strict Chin-ups (band or partner assist)
10 Dumbbell Push Press, moderate weight
10ea Dumbbell Lunges, moderate weight

Performance:

15 Minutes NFRs of:
3-5 Ice Cream Makers, on rings or bar
5 Dumbbell Push Press, AHAP
5ea Dumbbell Lunges, AHAP

Control your tempo and positions on the ICM'ers. You can modify this movement by tucking one or both legs while still keeping your midline. 

Post loads and volume to comments.

Elite level Triathlete and CFSBKer, Michael Olzinski

  • Save the date! Remember that on Saturday, 2/22 we'll be hosting our second Community Potluck and LFPB awards ceremony!
  • Congratulations to Nick P for wining last night's Mario Kart 64 Tournament! Also huge thanks to Matt K for helping set it up and running the show! Check out a clip on our instagram page.

Endurance Program at CFSBK

Given recent interest in a number of our athletes, we will be introducing our initial Endurance Running program. This program is structured for ANYONE who is looking to learn running/racing skills, improve their technique, challenge their energy systems, and improve on overall running performance from a structured 12-week program.  This program will be coached by Michael Olzinski 2x a week and fit in simultaneously with the current CrossFit South Brooklyn programming model.  Michael is an Exercise Physiology graduate who current works with Matt Dixon of Purplepatch Fitness in coaching over 100 triathletes, including some of the fastest professionals in the world.  Michael is also a certified USA Track and Field Level 1 coach.  Michael has put together a program that will culminate with the Brooklyn Half Marathon as a Key Event, however, that does not mean you need to be doing that race.  This will be a program to address and challenge EVERY level of runner from the Beginner to an Elite competitor.


If you are interested, we will be holding an INFORMATIONAL MEETING this Saturday 2/15 at 1pm where we can give all of the details behind the program.

You can email Michael at michael.olzinski (at) gmail.com with any additional questions.

Active Recovery on Inside the Affiliate

Haven’t you always wanted to be an elegant gazelle? A graceful crane? A SUPPLE LEOPARD? That’s what we thought. We love being supple and mobile like sleek leopards at CFSBK—hence our Active Recovery classes. This Monday's post on ITA is called Running An Active Recovery Class at Your Affiliate. Check it out and spread the mobility love!

Also, check out these awesome testimonials about the program:

"I came to CrossFit with good flexibility, but I had never used mobility tools. My background was a lot more yoga and a lot less weight lifting. I wasn't sure if Crossfit would cause me to lose flexibility.  
I found the opposite to be true. Over the last 2.5 years, my overall feeling of limberness has improved as I've gotten stronger. I attribute this to CFSBK's emphasis on mobility.  I believe active recovery has helped keep me injury free and with limited soreness.
I usually attend one active recovery class a week. I also try to make at-home mobility work a regular part of my evenings. I find both of these approaches to active recovery to be indispensable aspects of my training. 
Active recovery classes offer an hour to concentrate mobility work on the areas that need it most -- before or after a particular work-out, a long drive, or anything really.  The significant benefit of the class is that there is a knowledgeable coach providing guidance and time-stamps. At home it is harder for me to be diligent about keeping track of time or about focusing on the areas that present the most sensitivity.  The class is a great opportunity to ask mobility questions and to learn about new techniques. It is fun to share ideas with others in the class as well.
Participating in active recovery regularly also got me thinking more about posture, not sitting at my desk, and continuing with yoga and meditation. These activities all contribute to making me feel more physically capable, less sore and generally ready for what's next whether it's gymnastics and thrusters or picking up kids and shoveling snow."
-Lauren B

"AR is a great opportunity to be very intentional about mobility.  I'm a desk warrior who would much rather be moving heavy weight around most days of the week, but have found that I'm simply not going to get to the places and positions I want to be in if I don't spend time focusing on my ability to move without restriction.  At least for one hour every week I get to put in that time and actually make positive changes, even while I'm fighting to just stay the same most of the time."
- Joel W

__________________
Are CrossFit gym memberships worth it? Project Mayhem
11 reasons why I take my shirt off when I workout Train Heroic