Wednesday
Dec242014

Front Squat | WOD 12.24.14

Fitness: 3 x 3 Linear Progression
Add 5-10 pounds to last week. 

Performance: Work up to a Heavy Single (80-90% of 1RM), then Max Reps at 70% of 1RM (capped at 20) 

Post loads to comments.
e4/6
_____________________ 

AMRAP 7 Minutes:
10 Double Unders
2 Deadlifts 275/185
20 Double Unders
4 Deadlifts
30 Double Unders
6 Deadlifts
40 Double Unders
8 Deadlifts
50 Double Unders
10 Deadlifts
60 Double Unders
12 Deadlifts
70 Double Unders
...add 2 deadlfts and 10 double unders until time is called

Post rounds and Rx to comments.

Just like ground-based mobilizations we use to exaggerate ranges of motion for the hips, we can use the PVC as a blocking implement to help move the shoulders through a full range of motion before training. Here, supple leopard Rachel mobilizes during the QOD.

December Holiday Schedule Reminders

TODAY 12/24 (Christmas Eve)

On: 6, 7, 8, 10, 12p, 430p, 530p, 630p
Canceled: 730p, 830p

THUR 12/25 (Christmas)
On: 8, 9*, 10
Canceled: Everything else (including Yoga for Athletes)

FRI 12/26
On: 9*, 10, 11*, 12pm, Open Gym
Canceled: 6/7/8am

SAT 12/27
Canceled: Yoga for Athletes 

WED 12/31 (New Year's Eve)
On: 6, 7,8, 10, 12p, 430p, 530p, 630p
Canceled: 730p, 830p 

THUR 1/1 (New Year's Day)
On: 10a, 11a*, 12p, 430p, 530p, 630p, 730p, 830p
Canceled: 6/7/8am

_____________________ 
The New Bionics That Let Us Run, Climb, and Dance TED
4 New Movements You Will See In The 2015 Crossfit Open The WOD Life
The New Nutrition Secret The Huffington Post

Tuesday
Dec232014

Rest Day

Coach McD being a good bar partner and spotting Coach Fox, who wrote a great article this summer called "How to Be a Good Bar Partner." Check it out!

  • Happy birthday, Elisabeth S.!

December Holiday Schedule Reminders

TODAY 12/23 

Canceled: ACTIVE RECOVERY

WED 12/24 (Christmas Eve)

On: 6, 7, 8, 10, 12p, 430p, 530p, 630p
Canceled: 730p, 830p

THUR 12/25 (Christmas)
On: 8, 9*, 10
Canceled: Everything else (including Yoga for Athletes)

FRI 12/26
On: 9*, 10, 11*, 12pm, Open Gym
Canceled: 6/7/8am

SAT 12/27
Canceled: Yoga for Athletes 

WED 12/31 (New Year's Eve)
On: 6, 7,8, 10, 12p, 430p, 530p, 630p
Canceled: 730p, 830p 

THUR 1/1 (New Year's Day)
On: 10a, 11a*, 12p, 430p, 530p, 630p, 730p, 830p
Canceled: 6/7/8am

_____________________
Johnny T on ‘Manspreading’ New York Times
Christopher Walken Dance Now
Holiday Health Hurdles and How to Handle Them Hello Healthy

Monday
Dec222014

Bench Press | Deadlift | WOD 12.22.14

Bench Press

Fitness: 3 x 5 Linear Progression
Add 2.5 - 5 pounds to last week. 
Performance: Work up to a Heavy Single (80-90% of 1RM), then Max Reps at 70% of 1RM (capped at 20)
_____________________

Deadlift 

Fitness and Performance1 x 5
Add 5 - 15 lbs to last week ONLY IF ALL YOUR REPS WENT WELL. No loss of spinal position. No touch and go.

Post loads to comments.
e4/6
_____________________ 

For Time
21-15-9:
Kettlebell Swings
Burpee-Box Jumps

Post time and Rx to comments.


CrossFit Cribs: Beau Burgener shows us Coach Mike Burgener's gym. Mike is a super CrossFit OG and a well-known weightlifting coach.

  • Happy birthday, Moira P.!

Announcing: The 2015 Look Feel Perform Better Challenge

Challenge Overview 
It’s that time of year again... New Year's Resolution time. While we think that it’s best to act in accordance with your goals and values all (or at least most) of the time, we also recognize that many of us use markers like the beginning of the year to kick start positive changes. Some of you have done this in years past, some of you are new to it so here’s the overview.

Who? The entire CrossFit South Brooklyn community
What? A six-week challenge meant as a collective kick start into healthier nutrition and recovery habits.
Where? Right where you are. You’re encouraged to organize “rest day dinners” either in your homes or out at restaurants with fellow participants and there’ll be LFPB Challenge forums that you can look to for daily support. The key is consistent practice every day.
When? We’ll have a kick off meeting and Q&A on Sunday, December 28, at 4pm that outlines the challenge which will run from Saturday, January 3, 2015 through Friday, February 13, 2015. We’ll wrap up with a potluck and awards ceremony on Saturday, February 21nd.
Why? To look, feel, and perform better! And, for some sweet prizes!

Wait, did you say prizes? Yes. The grand prize for both the men’s and a women’s category is two months of FREE unlimited training at CFSBK, a $450+ value! There are also 2nd and 3rd place prizes for the men’s and women’s categories. Last year there was more than $1000 total value in cash prizes and gifts including a free month of dinners from Kettlebell Kitchen, gift cards to Lululemon, Beircraft, grass-fed steaks from Herondale, and other cool stuff too. This year looks to have more of the same awesomeness. Additionally, Kettlebell Kitchen is extending a 15% discount throughout the challenge to all CFSBK members who are participating! 

Alright, I’m in! Great!

Challenge Guidelines and How To Participate: 
Once you complete the following steps we’ll check them off as such. Please complete all steps by January 5th in order to be eligible for prizes: 

  • Sign your name on the list in the community area of the gym.
  • Buy-in of $30. This must be cash and can be given to Front Desk staff. 
  • Answer a few brief questions and submit your “before” photo according to the guidelines on our new Look, Feel, Perform Better website (link coming soon!). These are private will not be published or seen by anyone but the judges without your consent.
  • Track points earned daily on the spreadsheet (link coming soon!).
  • Perform the Test WOD and record results.

This year’s challenge will follow last year's model and may be a bit different for each of you depending on where you’re currently at with food and recovery. The idea behind this is that while extreme actions can bring extreme and rapid results, we’ve also seen them often result in a “crash” where an individual rebels against the limiting behaviors of a challenge. We’d rather you change a few manageable things for the long term than many things for six weeks and then get lost in a haze of bagels, beer, and chocolate cake. Choose which statement below best describes you and then follow those guidelines for the entire challenge. 

For more information, click on the black widget box in the right column (or click here). Once you're there, the LFPB forums will appear in the left column. You can puruse last year's conversations and get more information.

_____________________ 
Episode 590: The Planet Money Workout NPR
What Your Email Signature Says About You Freelancers Union 
Watch Stephen Colbert Give Great, And Completely Unironic, Advice to Teen Girls Mother Jones 

Sunday
Dec212014

Power Snatch | WOD 12.21.14

Fitness: 5 x 3 Linear Progression
Bail each rep and reset within a few seconds. Try and go a bit heavier than last week. 

Performance: Work up to a top set of 5 on a Touch and Go Power Snatch
You can pause at the hang but not at the floor. Must be touch and go. Try and go a bit heavier than last week. 

Post loads to comments.
e3/6
_____________________ 

3 Rounds for Time:
600m Row
20 Toes to Bar or Full Body Floor Levers
Rest 3 Minutes between efforts. Aim for a consistent, sub-max effort on each, shy of red lining.

Post rounds and Rx to comments.

Rachel S. kicking butt at almost 9 months!

December Holiday Schedule Reminders

SUN 12/21
No Teaser class today! 

WED 12/24 (Christmas Eve)

On: 6, 7, 8, 10, 12p, 430p, 530p, 630p
Canceled: 730p, 830p

THUR 12/25 (Christmas)
On: 8, 9*, 10
Canceled: Everything else (including Yoga for Athletes)

FRI 12/26
On: 9*, 10, 11*, 12pm, Open Gym
Canceled: 6/7/8am

SAT 12/27
Canceled: Yoga for Athletes 

WED 12/31 (New Year's Eve)
On: 6, 7,8, 10, 12p, 430p, 530p, 630p
Canceled: 730p, 830p 

THUR 1/1 (New Year's Day)
On: 10a, 11a*, 12p, 430p, 530p, 630p, 730p, 830p
Canceled: 6/7/8am

Strength Total Today at 2pm

Coach Jeremy's Strength Cyclers will wrap up their eight-week cycle today starting at 2:00pm. Lifters will be testing their 1RMs in the back squat, press, and deadlift. All are welcome to come by, hang out, and do some cheering. Get ready for some massive PRs! 

_____________________
What 200 Calories of Every Christmas Food Looks Like The Atlantic
How Exercise Changes Our DNA New York Times

Saturday
Dec202014

Back Squat | WOD 12.20.14

Fitness: 3 x 5 Linear Progression
Add 5-10 pounds.
Performance: Work up to a Heavy Single (80-90% of 1RM), then Max Reps at 65% of 1RM (capped at 20). 

Post loads to comments.
e3/6
_____________________ 

Fitness
In 15 Minutes:
1 Mile Run

then,
AMRAP
20 Kettlebell Swings
20 Burpees 

Performance
In 15 Minutes:
1 Mile Run

then,
AMRAP
20 Russian Kettlebell Swings
5/3 Muscle Ups

Post rounds and Rx to comments.

Sarah M., one of our favorites from lululemon Brooklyn, explores her hip capsule during DROMs. Ground based hip-openers are standard parts of our movement prep for good reason. Exaggerating and exploring ranges of motion in our warm-ups helps prep the joint capsules and soft tissue for what you'll experience later in class. For more info on ground based squat prep, check out this M|WOD by the original Supple Leopard himself.

News and Notes

  • SCHEDULE REMINDERS: 11am Active Recovery is canceled today, but 12pm is still on with Coach Fox! Check out our full list of changes for the rest of December here.
  • New Lost and Found items, including a trove of abandoned jump ropes! Claim your stuff by January 2 or you know the drill: we're giving it away.

Strength Total Tomorrow at 2pm

Coach Jeremy's Strength Cyclers will wrap up their eight-week cycle tomorrow starting at 2:00pm. Each lifter will be testing their 1RM in the back squat, press, and deadlift. All are welcome to come by and hang out. Get ready for some massive PRs from the following folks:

Eric E., Rob U., Linda H., Rich A., Keith W., Natalie H., Robyn O., Charles M., Rebecca C., Nino D., Dan E., Andrew, Michelle D., Mike W., Jason H., Ilya O., Sam F., and Matt G.!

_____________________
The Year of Outrage Slate
Birth of a Star New York Times 

Friday
Dec192014

Rest Day

Laura C. a.k.a Dubie beasting out with kettlebell swings

News and Notes 

  • Stella Z. is toying with the idea of organizing a Ragnar Relay team, either for Cape Cod (May 8-9) or Madison to Chicago (June 12-13). Email Stella at stellavision [at] gmail.com if you're interested. You don't have to be committed yet; she's just gauging interest levels. 
  • PLEASE TAKE YOUR OLY SHOES HOME Monday 12/22 through Monday 1/5. We are redoing the shoe containers and want to make sure the shoes we have are actually being used. If you are traveling, please pick them up earlier. Email the Front Desk with any other questions, cfsbkfrontdesk [at] gmail.com.
  • There's still time to sign up for Flex and the City! The event is on February 14th and teams are comprised of two men and two women. There are three events. Learn more here and contact Coach MeLo at Melissa [at] CrossFitSouthBrooklyn.com with any questions. 
  • Schedule Reminders: 11am Active Recovery is canceled tomorrow! Check out our full list of changes for the rest of December here.

Reminder: Help Others This Holiday Season 

New York Cares Coat Drive (12/6 - 12/21)
Give the gift of warmth this holiday season. CFSBK is collecting new and gently used winter coats to help keep those in need warm during the winter season. New York Cares aims to collect 100,000 gently used winter coats each November and December and distributes them to thousands of men, women, and children who would otherwise go without them. They work hand-in-hand with a wide variety of Community Partners in New York City to make sure coats are distributed as quickly as possible. Coats will be collected at the front desk from 12/6 - 12/21. We are only collecting coats at this time. 

City Harvest Canned Food Drive (12/22 - 1/4)
From 12/22 - 1/4 CFSBK will be collecting canned foods to help stock NYC's food pantries and soup kitchens. City Harvest helps feed the more than 1.4 million New Yorkers facing hunger each year. They provide free deliveries of food to more than 500 emergency food programs throughout New York City. The most needed foods are canned fruit, canned vegetables, canned proteins (like fish and chicken), and peanut butter (plastic jars).

_____________________
How to Cook Spaghetti Squash (and Why) The Atlantic
Explore the Structure of Manhattan’s Urban Fabric
Be a Good Gym Member: Safety, Respect And Taking Care of Equipment Catalyst Athletics 

Thursday
Dec182014

Power Clean | WOD 12.18.14

Fitness: 5 x 3 Linear Progression
Bail each rep and reset within a few seconds. Try to go heavier than last week.

Performance: Work up to a top set of 5 on a Touch and Go Power Clean
Work on resetting hook grip on the descent. Hips back, chest and knees OUT on the descent to the floor. You can pause at the hang but not at the floor. Must be touch and go. Try and go a bit heavier than last week. 

Post loads to comments.
e3/6
_____________________ 

CrossFit Mainsite WOD 12/10/14
In front of a clock set for 12 minutes:
1 minute of Squat Cleans
1 minute of Push Jerks
2 minutes of Squat Cleans
2 minutes of Push Jerks
3 minutes of Squat Cleans
3 minutes of Push Jerks

Gals Rx = 95
Guys Rx = 135
Score reps for each set. Scale load as appropriate. 

Post reps and Rx to comments.

Jill and Rachel getting their air squat on

News and Notes

  • Come party tonight with lululemon Brooklyn at 166 Smith Street! The store is having a party tonight with local vendors and artists and complimentary food/booze. They would love any and all CFSBKers to come hang. The party goes from 8:30-10:30 but might run a little over. RSVP and get more details here!
  • Happy birthday, Abul H.

Prevention Strategies to Help You Avoid Getting Sick

Tis the season for a lot of things, including the flu. Here’s a list we pulled from WebMD to help keep CFSBKers safe and healthy: 

  • Think of hand washing as a survival skill (more on this below).
  • Never touch your mouth, nose, or eyes without washing your hands.
  • Don’t share food and other things that go in the mouth, as in guzzling milk from the carton or double dipping chips.
  • Encourage family members or friends to cover their mouths with a tissue when they cough or sneeze and to dispose of the tissue themselves. No time to grab a tissue? Cough or sneeze into the inside of your elbow instead of your hands.
  • Avoid sharing personal items like toiletries, towels, and pillows.
  • Get proper rest and good nutrition to improve resistance and bolster immunity.
  • Use paper towels instead of community towels in the bathroom and kitchen.

According to the CDC, frequent and thorough hand washing is the single most effective way to prevent catching colds, flu, or any contagious disease. Be sure to wash your hands frequently, including the following times: 

  • Before and after you prepare food
  • Before you eat
  • After you use the bathroom
  • Before and after changing a baby's diaper
  • After handling animals or animal waste
  • After coughing or sneezing
  • When your hands are dirty
  • More frequently if someone in your home is sick  

To wash hands properly, follow these steps: 

  • Wet your hands and apply liquid or clean bar soap. Place bar soap on a soap dish that allows it to drain.
  • Rub your hands together vigorously, scrubbing all surfaces for 15 to 20 seconds. That's about how long it takes to hum the song "Happy Birthday to You" twice.
  • Rinse well and dry your hands. In a public restroom, use the air dryer or paper towels.
  • In the absence of soap and water, use alcohol-based disposable hand wipes or gel sanitizers.

But then of course, there's this option...Science Says: Cocktails Could Protect You From Getting Sick.” 

_____________________ 
Why the First Law of Thermodynamics Has No Place In Human Nutrition David Gillespie
Noah Ohlsen on Workout 12/10/14 CrossFit
The Art of Stillness Pico Iyer