Thursday
Jan302014

Clean and Jerk On the Minute

Perform one rep every minute, on the minute for 15 minutes of:

Performance: Clean and Jerk

Fitness: Deadlift to midhang + Mid Hang Clean + Jerk


Pull back some weight and use this to refine one aspect of your technique . Your goal is for the reps to get better as time goes on. We will be clean and jerking on Thursdays this cycle!

Post loads to comments.
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10 Minutes NFRs of:
24 Hollow Rocks
12 Dumbbell Thrusters



Whiteboard banter with McDowell

Photos with Bekka P

Now that the LFPB Challenge is coming nearing the finish line, consider getting a new headshot or cool photo for your CrossFit Games profile with Bekka P. As a longtime Crossfitter and our photographer, Bekka knows the good (and the really bad) angles for getting great athletic photos. She’ll be bringing lights and a backdrop to set up a professional studio at CFSBK for the day so you’ll get studio quality shots right at the gym. She’s offering discount packages for CFSBK members and will photograph anything from headshots to overhead squats to family portraits (hey, get ahead on that Mother’s day gift). Portrait sessions typically cost several hundred dollars for a minimum hour session so take advantage of this unique opportunity!
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Squat off with a weightlifter, bodybuilder, strongman and powerlifter
Number of the Beasts What do CrossFit athletes listen to when working out?

Wednesday
Jan292014

Low Bar Back Squat

Work up to a heavy-ish single on the LBBS. No failing, no bailing. We'll use this number for percentage work in the upcoming cycle.

If you're brand spanking new to squatting, work up to a medium 8 today.

Post loads to comments.

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3 Rounds NFT of:

15 Erg Pulls
10 Wall Ball Shots
10 Supine Knees Over Elbows

3 Rounds NFT of:
550m Run
15 Ring Rows

Todd C getting ready to Snatch

Low Bar and High Bar Back Squats this cycle

We generally specify which version of back squats we want people performing in each cycle. The last few cycles have been biasing high bar squatting but we're switching back to the low bar version for the approaching 6 weeks. Especially as CrossFitters, we want to be well rounded and should have some capacity in each version.  If you feel good with either then go ahead and follow along with the programming. If however one version is particularly challenging for you and you've been unable to make progress with your positions in the lift then you can choose the version which seems to be working better for you.

Low bar back squats can be better for people with knee issues, people who want to lift more weight relative to a high bar squat and folks with tight ankles and good shoulder mobility. The low bar squat biases the muscles of your posterior chain (hamstrings, glutes, spinal erectors etc) more effectively and is our general go-to squat when starting people out.

The high bar back squat can be better for people with good ankle mobility but perhaps not great shoulder mobility. It's also a bit easier to learn since it is essentially a weighted version of air squats which we all are used to doing. This version biases the quadraceps relative to the low bar version and uses a more upright posture.

Both versions are effective, both versions will contribute to overall strength development and we don't recommend avoiding one completely out of personal bias.  For your average CrossFitter, gaining some competency in each version can make you more well rounded and allow you to include two different types of stimuli in your squat training. I don't care what the internet says, they will both provide positive strength transference to all your non-squatting activities, especially for CrossFitters.

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Chair Bouldering Traverse
Is it Immoral to Watch the Superbowl? NYT
Bad Lip Reading, NFL Version

Tuesday
Jan282014

Rest Day

Congratulations to Bethany and Allan Erskine on the birth of their second child, Oscar Rigel Erskine
Born at 6:14pm on January 24, 2014 (24 hours after mom's last crush week WOD)
8 pounds 4 oz, 19 inches

 

Warm-Up Strategies For Developing Kipping Pull-Ups

We've seen people make great progress with our standardized warm-ups over last 2 months.  Here we've outlined a plan to start incorporating regular kipping pull-up skill work into your warm-ups.  Like any other skill, you'll need regular practice to develop mastery of the movement. That being said, don't go overboard with this, I wouldn't be swinging on the bar more than 4 times per week. The progression below is broken into 3 steps based on your skill level.  Don't advance to the next step until you've mastered the previous one. This may take several weeks so be patient!

Level 1, The Kip Swing: Add 5-8 Kip Swings before each set of pull-ups during Warm-Up 1. Otherwise you can do 1-2 sets of kip swings when you finish Warm-Up 2. Progress to Level 2 after you can consistently string these together with a nice "pop" on the back end.

Points of Performance
- Make sure you've got the right grip. If your palms feel like they're being pinched you need to readjust.
- Always start from a static deadhang with a tight body and active shoulders.
- The kip should feel fluid and "springy". Try to ride the momentum you create
- Before moving to Level 2, ask a coach to access your kip swing.

LEVEL 1 VIDEO DEMO

Level 2, The Dynamic Pull and Mature Finish: Now that you've mastered the kip swing and have found the weightless "pop" on the back end, try to reopen your hip and get over the bar. Make it your goal to use momentum, not pulling strength to finish the pull-up. When you get over the bar, hold the top for a 2 count. This will help you establish a mature finish position. Lower yourself down and reset.  Perform 5 reps in Warm-Up 1 instead of your normal pull-ups and do 1-2 sets of 3 reps at the end of Warm-Up 2

Points of Performance
- Don't slow down your kip swing before you attempt to get over. This is a common mistake.  A bigger kip will make the pull-up easier
- You'll have to reset after each rep. Kip swing > Dynamic Pull-Up > Hold over the bar for a 2 count > lower down and start over.
- You haven't completed this step until you can consistently get over the bar in one fluid motion.  Any stalling, slowing down or extra little kicks to get over constitute a work in progress on level 2.
- Have a coach look at your progress before moving to Level 3.

LEVEL 2 DEMO VIDEO

Level 3, Stringing Them Together: Now that you can kip over the bar you need to work on linking them together. If you've been diligent about holding the top of the pull-up, you'll have plenty of time to work on Pushing away back into your kip swing. Once you can link 2 together, incrementally add reps until you can link 10 together. Watch the video at the bottom of this article to see this in real time.

Points of Performance

- You don't need to lose the momentary pause at the top of the pull-up. In fact, the ability to do this indicates that you're all the way over the bar.  Sometimes folks develop a kipping pull-up and need to reach with their chin to get just over the bar, this is not a complete kipping pull-up. Try to get the bar to neck level.
- This step is all about timing and rhythm. If you lose your balance or develop a pendulum swing, stop and reset.
- Be patient! Developing your pull-ups is going to take some time.  The good news is that its' MUCH harder to get from 0-2 kipping pull-ups than it is to get from 2-10 so once you find your rhythm it's just a matter of consistent practice to pile on the reps.

LEVEL 3 DEMO VIDEO

Watch these videos (Kipping Pull-Ups Part 1 and Part 2) to see some of these progressions broken down. As always, ask a coach if you need any help with these steps!

You're stuck at an airport for a five-hour flight delay, and your phone is broken. How would you keep busy? 

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Brand Development with Greg Glassman CrossFit

Monday
Jan272014

Push Press 

We'll be push pressing on Mondays in the upcoming cycle. Today we'll review the lift in detail and you'll have 12 minutes to work up to a heavy triple.

Post loads to comments.

3 Rounds NFT of:
24 Kettlebell Swings
16 Forearm to Instep Lunge (8e)
:30 Side Plank each side

Spend 10 minutes working on your kipping pull-ups or row an easy 10 minutes on the erg.

Jason H and Charlie N row a 2K

CFSBK at the North East Regionals

The CrossFit Games Regionals dates and venues were just announced and the NE Regionals at Reebok Headquarters in Canton, MA will be May 30-June 1.  Even though spectator tickets do not go on sale until April, because hotels rooms in the area are booked solid well before, we've gone ahead and reserved a room block (at a special $139/night rate) for CFSBKers who want to watch the action.  These rooms are held for us only until February 7, so even if you are not sure if you can go but are the slightest bit interested in this 2-night field trip, we suggest you go ahead and CLICK HERE to reserve a room by this February 7 deadline.  Each reservation made through this link does not require a deposit and there is no penalty to cancel as long as it is cancelled by 2p at least one day prior to check-in on May 30.  Cruise Director Mare L. will then coordinate with anybody who has expressed interest in going for room shares and transportation to/from Canton AND, most importantly, make sure we have a SBK home in Tent City and our coolers are filled!  Questions?  Contact Mare at mare(at)crossfitsouthbrooklyn.com

New post on Inside the Affiliate

Coach DO has a new blog entry on Inside the Affiliate entitled, "An Open Letter to New CrossFit Coaches." If you like what you read, please share it far and wide with your CrossFit friends in social media! ITA is a free, open source blog for the CrossFit community dedicated to sharing what we've learned running an affiliate for six years.

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23 year old Carl Yngvar Christensen sets a new world record squat at 475 kg / 1,047 lbs

Sunday
Jan262014

"Barbara"

5 Rounds for time:
20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Air Squats


Rest exactly 3 minutes between rounds.

As always, we'll offer volume and movement scaling options at the gym. Make every rep perfect!

Post total time and Rx to comments.
compare to 2.17.13

CrossFit interrogation tactics

Post time and Rx to comments.5 Rounds for time:20 Pull-Ups30 Push-Ups40 Sit-Ups50 Air Squats

  • Good luck to Coach DO, Todd C and Jake L who will be competing at an Olympic Weightligting meet today in CT!
  • Reminder that we added a 1pm Group class on Sundays effective today! Also remember there's now an 11AM Sunday Active Recovery!

Photos with Bekka P

Now that the LFPB Challenge is coming nearing the finish line, consider getting a new headshot or cool photo for your CrossFit Games profile with Bekka P. As a longtime Crossfitter and our photographer, Bekka knows the good (and the really bad) angles for getting great athletic photos. She’ll be bringing lights and a backdrop to set up a professional studio at CFSBK for the day so you’ll get studio quality shots right at the gym. She’s offering discount packages for CFSBK members and will photograph anything from headshots to overhead squats to family portraits (hey, get ahead on that Mother’s day gift). Portrait sessions typically cost several hundred dollars for a minimum hour session so take advantage of this unique opportunity!

Thoughts on Scaling Pull-Ups in "Barbara"

by David Osorio

This benchmark girl is a high-volume interval workout comprised of body weight movements. Completed as prescribed, it calls for 100 Pull-Ups, 150 Push-Ups, 200 Sit-Ups and 250 Squats.  To preserve the intended stimulus of "Barbara", scale the movements such that you can complete each round in about 3-5 minutes. For many people this will mean drastically scaling the pull-ups.

Scaling Pull-Ups, Strict versions versus Kipping Pull-Ups
If you don't have well developed kipping pull-ups then you'll need to drop upwards of 1/2 to 3/4's of the volume on this movement.  Kipping pull-ups and strict pull-ups are very different exercises with different training outcomes.  The kipping pull-up is a dynamic movement used for conditioning purposes while the strict pull-up is a slower movement used to develop pulling strength & stamina. If you're doing a strict variant (For example: Strict pull-ups, Banded Strict Pull-Ups, Leg Assisted Pull-Ups or even Ring Rows) choose either 5 or 10 reps per round.  If you choose 10 reps then you should be able to accomplish every set in 2-3 micro sets. For example, if your reps look something like this: 3-2-1-1-1-1-1 then the scale is too difficult! 
What you don't want to happen is for the these to slow you down so much that you spend most of your time at the pull-up station staring at the bar and shaking your arms out.  The small danger is that it could ruin the intention and balance of the workout while the larger danger is that this kind of training will leave you unreasonably sore and could ruin the rest of your training week.  Because strict variants have a controlled lowering phase (unlike kipping pull-ups) they have the potential to do a lot of structural damage on your muscles. While we want enough of this "damage" to make your body a little sore for a few days  we certainly don't want so much damage the putting your shirt on two days later because a workout in itself. Trust me on this, sometimes less is more. Scale to make these challenging but doable.

If you've got kipping pull-ups then it becomes more a matter of how many reps you can do unbroken.  If 20 reps is something you can bite off in 1-3 sets then go for it Rx'd. If you work mostly in 2's and 3's then scale to 10 reps per round.

Here is a programming summary with scaling options for you to choose from:

Strict Variant:
A: 10 reps, B: 5 reps
Kipping Pull-Ups: A 20 reps, B: 15 reps, C:10 reps

As always, you can scale on the fly whenever you feel like you've bit off too much or perhaps not a big enough chunk.  If you start with 10 reps but by round three have "lost your pull-up", swallow your ego and drop the reps. Remember you want to keep the workout moving and not hit a wall on any particular movement.

Closing Thoughts
Even if you drop to 5 pull-ups per round, the rest of the workout (even scaled) can pack a pretty serious punch. If it's your first time with "Barbara" we highly recommend doing a 3 round version of the WOD.  Interval workouts like this, especially THIS one, have been known to make people "not right" afterwards.

As Rx'd, Barbara gives you 700 opportunities to choose to do a movement correctly or rush through something with questionable form.  Our goal is to increase your work capacity while strengthening your muscles, connective tissue and discomfort tolerance.  Scale wisely, move well and enjoy your date with Barbara today!
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The best jump ropes video we've ever seen!

Saturday
Jan252014

WOD 1.25.14

After warm-ups, take 12 Minutes to work up to a heavy single on the Clean and Jerk.

Post best load to comments.

"Grace"

For Time:
30 Clean and Jerks 135/95

Post time and Rx to comments.

Row 1000m

Post time to comments.

Thanks to all who came out to the Ice Skating social last night! We ended up with 23 CFSBKers on the ice!

  • Reminder that we added a 1pm Group class on Sundays effective this weekend!
  • CFSBK's CrossFit Open team is now 80 strong and remains the 5th largest team in the world!

What is the CrossFit Open?

The Open is the first phase of the competitive CrossFit season. This is a worldwide competition in which one workout is posted every week for five weeks (starting Thursday, February 27th) to find the fittest folks out there. The workouts are intentionally designed to be a little more inclusive than even the average CrossFit workout to maximize participation. That being said, you'll need some basic competency in the most common exercises. To see what last year's workouts looked like, click here. Folks will have an opportunity to complete the workout every Saturday, as well as some Open Gym hours at the gym. If you're on the fence about it, we recommend signing up anyway since we'll already be doing them at the gym. At the end, you'll see how you rank against the gym, your region, and the world. More than 138,000 people participated in the Open last year, and this year, the worldwide competition will be even broader and more inclusive.

Registration for the 2014 CrossFit Open can be found here.

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Klokov does a 418lb Thruster
I am an athlete

Friday
Jan242014

Rest Day

Hope all is well back at CFSBK. I'm currently traveling through Central America and have made my way to the Mayan ruins in Copan, so I took some time to practice my inversion work you guys have taught me! -Mirko B

  • Happy skating to everyone signed up for our Prospect Park Ice Skating trip this evening starting at 7:00pm!
  • Interested in competing in Powerlifting? There is a USAPL meet in Paramus NJ on March 8th. If you'd like to sign up, email David(at)CrossFitSouthBrooklyn.com and we'll start making travel arrangements. Rob I is already registered.
  • Last Tuesday morning a money clip was left in the coat room. Thus far no one has claimed it and we'd like to return it to it's rightful owner. If it's yours please see the Front desk next time you come in. We'll ask that you accurately describe the clip and how much cash is in there for proof.

Leave your snowy shoes by the door

In an effort to keep the gym floor reasonably clean, please leave your snowy shoes at the front of the gym on the runner and change into your workout shoes once inside.  People have been tracking lots of water, salt and sludge into the gym the last few days which makes it less awesome when doing burpees or stretching on the mat.  Thank you!!!

Mario Kart 64 Tournament

On Sunday, February 9th at 7:30pm we'll be hosting a Mario Kart 64 Tournament on the big screen!  This will be on the tail end of Open Gym so you can get a WOD in or do some A/R beforehand (or during!). If we get enough people we'll do a double elimination style bracket tournament.  The racing will start at 7:30pm but we'll have the game on and ready beforehand if you'd like to get a few practice runs in first. There will also be beer in the fridge you can help yourself to which can only improve your driving skills. 
This is a free event open to anyone interested in reliving the late 90's.  Please RSVP in the event page!

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What to do when it's really cold outside
Soylent Passed $2 Million in Orders, Will Ship Next Month