Saturday
Apr112015

Squat | WOD 4.11.15

Fitness: Back Squat 3 x 5 Linear Progression 
Aim to be able to add 5 pounds each exposure. If you maintain 5-pound jumps, the bar will be 35 pounds heavier by the end of the cycle!

Performance: Back Squat 5RM (Intensity Day) + Front Squat 5RM
Heavier than Wednesday but light enough to not be a true 5RM until at least a few weeks into the cycle. Then, drop weight and perform a heavy set of 5 front squats. Start at about 75% and plan to add 5-10 lbs each week. 

Post loads to comments.
e1/8
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5 Rounds or 20 Minutes:
20/15 Calorie Row
12 Dumbbell Bench Press, as heavy as possible 
8 Strict Chest to Bar Chin-Ups (add weight or use bands as necessary)

Post rounds and Rx to comments.

Shawn showing us that rowing with good posture is ergonomic

News and Notes

  • SCHEDULE UPDATES: Yoga for Athletes is CANCELED today. Pilates with KH is CANCELED on Tuesday, 4/14, and rescheduled for Monday, 4/13, at 9am. 
  • OUTWOD UPDATE: There are 76 (!!!) people signed up for the OutWOD today at 2:30pm, from BRICK, CFNYC, CFSBK, CFHK, Garden City, Solace, Virtuosity, Greenpoint, and more. Even if you're not participating in the workout, come cheer everyone on and join us afterwards at Threes Brewing

Don't Miss Your Chance to Sign Up for the Next Cycle of CFSBK's Olympic Lifting Program with Coach Frankie Murray

WE NEED EIGHT PEOPLE IN EACH CYCLE TO RUN THEM, which means we need five more people in both cycles. Sign up today! 

What: An 8-week Olympic lifting cycle meeting twice a week with Coach Frank Murray and/or Heather Farmer in addition to two open gym or group classes per week.
When: Tuesdays and Thursdays 12-1:30pm from 4/14/15 - 6/4/15 or Mondays and Wednesdays 8-9:30pm from 4/14/15 - 6/4/15. (see full details below)
Price: $300 per 4 weeks, first bill due at sign-up and second bill charged automatically to the card on-file 4 weeks later. 

Noon Cycle
Tuesdays and Thursdays 12-1:30pm from 4/14/15 - 6/4/15 
REGISTER HERE

PM Cycle
Mondays and Wednesdays 8-9:30pm from 4/14/15 - 6/4/15
REGISTER HERE

Each cycle needs a minimum of eight participants and is capped at 10 athletes. Both cycles will end with a mock Olympic meet on Sunday, June 7, 2015 at 2:30pm.

_____________________ 
What Part of "No, Totally" Don't You Understand? The New Yorker
Shelter Puts Dogs in a Photobooth to Get Them Adopted  

Friday
Apr102015

Rest Day

Allie B. with a great position at the top of her pull-up. Here are the two biggest errors we see in the pull-up and ways to fix them:

  • Lack of tension in the lower body: Often people let their feet passively flail around or cross them in an attempt to create tension and stability. When doing pull-ups, keep your knees locked out and imagine holding a towel between your toes (you're welcome to literally put a towel between your feet if you want!). Note that at the top of the pull-up, your feet will be forward of the rest of your body in order for the system to be balanced.
  • Craning of the neck at the top: Often people attempt to reach their chin over the bar instead of pulling themselves high enough. When you're doing pull-ups, imagine holding a softball under your chin and attempting to not drop it. You can also pick a spot across the room to stair at and keep your eyes on it. If you CAN'T get over the bar in a good position, increase your assistance with a thicker band and spend :03 at the top of each rep fighting for a better position. Even if the band makes the other 90% of the pull-up feel too easy, you're still getting plenty of value working your weakest position.

Get Fit or Be Hacking Fundraising and Workout Update

 "Get Fit or Be Hacking" on May 2nd is less than a month away! Here are the top fundraising teams so far 

  • Betaworks: $600
  • ScriptEd: $265
  • StrongTypes: $100

It's not too late to create a team, join a team, or register to participate and fundraise individually! Remember we have both an "Rx" option for those who will compete in both the coding and WOD challenges, and a "fitness" option for those who just want to do the two WODs. We're raising money for a great cause—CSNYC—which funds programs that bring computer science to NYC public school kids. Help kids learn to code!

We're also excited to announce the two WODs. They are: 

Workout 1: "Python and Pull-ups"
AMRAP 15 Minutes
Run 270m
10 Burpees
10 Ring Rows or 5 Pull-Ups (** Scale Up: 10 kipping pull-ups)
20 Sit-Ups  (**Scale Up: 10 Power Cleans 135/95)

Workout 2: "Jumping Java"
AMRAP 15 Minutes
Buy in: 270m Farmer's Carry
Then in the remaining time:
12 Dumbbell Push Presses (** Scale up: 12 Thrusters 95/65)
12 Box Jumps or Step-Ups
24 Double Unders or 100 Single-Unders

** Scale-up options for experienced CrossFitters looking for a more of a challenge. Scale-up options must be done at prescribed load.

Note: "Fitness" participants (I.e., those not participating in the coding portion) should plan on 35-45 minutes between workouts 1 and 2 during which they can do mobility work, cheer on other participants, and/or observe the coding challenge.

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The Movement Fix 
Before You Squat: Physical and Mental Preparation Catalyst Athletics 
An Artist Paints With Sand and Light The Atlantic

Thursday
Apr092015

Clean and Jerk | WOD 4.9.15

Fitness: Clean and Jerk 3-3-3-3-3
Work up to a medium-heavy triple on the clean and jerk. OK to bail and reset each rep. 

Performance: Power Clean + Hang Clean + Power Jerk + Jerk
Work up to a medium-heavy load on the complex.

Post loads to comments.
e1/8
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Fitness
AMRAP, 12 Minutes:
90 Double-Unders (or 200 Single-Unders)
60 AbMat Sit-Ups
30 Dumbbell Hang Clean Thrusters

Performance
AMRAP, 12 Minutes:
50 Calorie Row
40 Toes to Bar
30 Power Cleans 135/95
20 Muscle-Ups

Post rounds and Rx to comments.


CrossFit HQ made a video of Froning and Fraser (the Fittest Man on Earth and second Fittest Man on Earth) doing Open Workout 15.5. We think it's pretty hilarious.

  • Happy birthday, DH3!

Standardized Warm-Ups: A Note From Coach Fox

As you may have noticed in classes, we're experimenting with a few new warm-up options. There are still two versions of the Standardized Warm-Up (SWU) to choose from. If you come in one to two days a week, we recommend that you stick with one of the options and develop some strength and proficiency with those movements. If you come to class three to five days per week, we recommend you alternate between the SWUs to vary the stimulus and keep things fresh.

The new Gymnastics Warm-Ups (GWU) are for those of you who already show proficiency in the basic gymnastics skills that SWUs include (push-ups, pull-ups, lunges, squats, hollow rocks, etc.) and would benefit from some dedicated class time to work on more advanced gymnastics skills, such as inversions and muscle-ups. While some of these elements show up in cash outs and some of you practice before/after class, we're going to see if adding them in to actual class time helps us collectively get better. 

There are two versions of the GWU: one aimed at Inversion Strength and one aimed at Ring Strength. Each has a few levels at which to practice based on where you're at skill/strength wise. If you're not sure where to start, ask a coach.  

You should already demonstrate proficiency in the basic skills that show up in the SWUs if you want to choose a GWU. Squats, push-ups, pull-ups, lunges, hollow rocks, etc., are the bedrock upon which solid movement can be built. Also, the SWUs can still benefit anyone! Can you ever be too good at a push-up? If you're feeling a bit creaky or simply want to get warm and loose, then you can still opt for the SWU. 

As always, we appreciate your feedback! Love it, hate it? Let us know either in the comments section of the blog, or by emailing Coach Fox and Coach David (Christian [at] CrossFitSouthBrooklyn.com and David [at] CrossFitSouthBrooklyn.com).

Standardized Warm-Ups 

1. 3 Rounds, Not For Time:
15 Kettlebell Swings
10 Push-Ups
5 Pull-Ups or Toes to Bar (Strict or work on kipping) 

2. 3 Rounds, Not For Time:
16 Lunges or 12 Pistols
12 V-Ups or Hollow Rocks
8 Ring Rows 

Gymnastics Warm-Ups

1. Spend 8 minutes working on Inversions:
A) Free standing, self spotted
B) Free standing, partner spotted
C) Wall Kick-Ups, work on balance by bringing heels off the wall
D) Wall Walks
For all versions, work toward balanced weight and a hollow body position. 

2. Spend 8 Minutes on Ring Strength:
A) Strict Muscle Ups (singles, doubles, or triples)
B) Banded Strict Muscle-Ups on low rings (singles, doubles, or triples)
C) 3 False Grip Ring Pull-Ups and 3 Ring Dips
D) 10 second Ring Supports and 5 False Grip Ring Rows

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The Truth About Barefoot Running T Nation
When You've Just Finished Training and You're Super Hungry 
Bill Starr: May He Rest in Peace Starting Strength 

Wednesday
Apr082015

Squat | WOD 4.8.15

Fitness: Front Squat 3 x 5 Linear Progression 
Aim to be able to add 5 pounds each exposure. If you maintain 5-pound jumps, the bar will be 35 pounds heavier by the end of the cycle!

Performance: Back Squat 3 x 5, Volume Day
Start light enough to make consistent jumps of 5­-10 pounds for 8 weeks.

Post loads to comments.
e1/8
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Partner WOD
One partner working at a time, alternate complete rounds
AMRAP 15 Minutes:
15 Wall Ball 20/10, 14/9
7 Burpee-Box Jumps 20"

Post rounds and Rx to comments.

Tucker came to the last mock Olympic weightlifting meet and he found it extremely exciting. Don't miss your chance to nail your snatch and clean and jerk under the tutelage of Coach Frankie Murray (@nextlevelweightlifting)! Details below and here.

News and Notes 

  • SCHEDULE UPDATES: Yoga for Athletes is CANCELED this Saturday, 4/11, and Pilates with KH is CANCELED on Tuesday, 4/14, and rescheduled for Monday, 4/13, at 9am. 
  • Performance Squat Programming People: If you're curious about the basic idea behind this cycle's programming, check out this article: "Why the Texas Method May Be the Best Intermediate Program." 
  • Happy birthday, Ari J. and Ben L.!

Sign Up Now For the Next Cycle of CFSBK's Olympic Lifting Program with Coach Frankie Murray

WE NEED EIGHT PEOPLE IN EACH CYCLE TO RUN THEM, which means we need five more people in both cycles. Sign up today! 

Here's a testimonial from Social Media Strong Man Matt K.:

"Frank helped me work on all the tiny nagging issues with my snatch and clean and jerk, showing me how to overcome all the issues I've had for years. I look at Olympic lifting in a completely different way now, and I've already seen Frank's coaching make my lift more efficient during WODs. Sign up for this class, you won't regret it."

And another testimonial (and mild threat) from Funny Strong Man Jay R.: 

"SIGN UP FOR THE OLYMPIC LIFTING CLASS. Personal coaching from two national-level lifters (the man can clean and jerk like 400lbs or something). You will develop a deeper understanding of all of the lifts and and be able to show off to your friends. I don't know of anyone who did not improve after finishing a cycle. Plus you get to mock the 8:30 class. If you are on the fence DO IT--or else you will have to see more of me in gen pop for the next eight weeks . . ."

What: An 8-week Olympic lifting cycle meeting twice a week with Coach Frank Murray and/or Heather Farmer in addition to two open gym or group classes per week.
When: Tuesdays and Thursdays 12-1:30pm from 4/14/15 - 6/4/15 or Mondays and Wednesdays 8-9:30pm from 4/14/15 - 6/4/15. (see full details below)
Price: $300 per 4 weeks, first bill due at sign-up and second bill charged automatically to the card on-file 4 weeks later. 

Noon Cycle
Tuesdays and Thursdays 12-1:30pm from 4/14/15 - 6/4/15 
REGISTER HERE

PM Cycle
Mondays and Wednesdays 8-9:30pm from 4/14/15 - 6/4/15
REGISTER HERE

Each cycle needs a minimum of eight participants and is capped at 10 athletes. Both cycles will end with a mock Olympic meet on Sunday, June 7, 2015 at 2:30pm.

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The "Food Babe" Blogger is Full of Shit Gawker
No Excuses No Missed Days: The Travis Williams Project Misfit Athletics 

Tuesday
Apr072015

Rest Day


Your bar path is the fingerprint of your lift. Whether it be front, back, or overhead squats, the goal is to keep the bar balanced over the middle of your foot. A straight bar path indicates the lifter/barbell system is in balance and no extraneous effort was needed to complete the lift. Note the difference in bar path, body positions, and speed between these two reps. Follow @crossfitsouthbrooklyn on Instagram to get more of these pointers and tips!

The Catalyst Athletics Olympic Lifting Seminar is Coming to CFSBK From May 9 to 10!

Instructed by Kara Doherty and Catalyst Athletics coaching staff, the Level 1 Olympic Weightlifting Seminar is two full days of practicing and training the snatch, clean and jerk, learning progression and correction drills for the snatch, clean and jerk, and foundational exercises for Olympic weightlifting.

This is our Level 1 weightlifting seminar AND the seminar required for the Level 1 Catalyst Athletics Certified Weightlifting Coach certification. You can attend this seminar without the certification process.

Attending the seminar only (no certification). Please select this option when registering. There are no pre-requisites for attendance of the seminar.

Kara Doherty is a 4-time Canadian National Champion and nearly 20-year veteran of Olympic weightlifting. She will be assisted by Catalyst Athletics coaches who are also members of the Catalyst Athletics national weightlifting team.

For more information and to register, click here!

There's Still Time to Sign Up For the Next Cycle of CFSBK's Olympic Lifting Program with Coach Frankie Murray

We pushed the next cycle of the Olympic Lifting Program back a week to give people more time to sign up. Don't miss you chance! Revised dates below.

What: An 8-week Olympic lifting cycle meeting twice a week with Coach Frank Murray and/or Heather Farmer in addition to two open gym or group classes per week.
When: Tuesdays and Thursdays 12-1:30pm from 4/14/15 - 6/4/15 or Mondays and Wednesdays 8-9:30pm from 4/14/15 - 6/4/15. (see full details below)
Price: $300 per 4 weeks, first bill due at sign-up and second bill charged automatically to the card on-file 4 weeks later. 

Noon Cycle
Tuesdays and Thursdays 12-1:30pm from 4/14/15 - 6/4/15 
REGISTER HERE

PM Cycle
Mondays and Wednesdays 8-9:30pm from 4/14/15 - 6/4/15
REGISTER HERE

Each cycle needs a minimum of eight participants and is capped at 10 athletes. Both cycles will end with a mock Olympic meet on Sunday, June 7, 2015 at 2:30pm.

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A Day in the Life Of Julie Foucher PurePharma 

Monday
Apr062015

Press | WOD 4.6.15

Fitness: 3 x 5 Linear Progression
Start light and aim to add 2.5-5­ pounds each week. If you make 5-pound jumps each week the bar will be 35# heavier in week 8.

Performance: 3 x 12
Decreasing reps from week 1 through 8 (12, 12, 8, 8, 5, 5, 3, 3). Work the numbers backward with a goal to press 95% of your 1RM for triples on the final week. Or, start at 60% and aim to add 5% each week (95%x3x3 on week 8).

Post loads to comments.
e1/8
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15-12-9-6-3 Reps For Time of:
Kipping Pull-Ups
Front Squats 115/75

Post time and Rx to comments.

Kate R. made a video of Saturday's 608 festivities, with a fun surprise at the end. Check it out!

Training Cycle Template

Our new training cycle begins TODAY. You can always find the information below in the left-hand tab under Member Resources, called Training Cycle Template.

Two changes you may notice: we will be doing another eight-week cycle, as opposed to our standard six-week cycles, and we will be phasing out Back Off Week. The rationale behind the eight-week cycle is to prolong the amount of time we have to work on particular lifts and skills. And instead of Back Off Week, which has always included novel programming post-Crush Week, we're going to use the first week of the next new cycle as a transition week with lower volume WODs and first exposures of the lifts, which are naturally going to be lighter. This will create less down time before cycles, while still staying on track with our programming templates.

Training Cycle Dates: M 4/6 - Su 6/7
Crush Week: M 6/1 - S 6/7
Back Off/Transition Week: Will now be the first week of the following cycle, starting June 8, 2015.

Cycle Goals:

  • Strength focus 
  • Gymnastics warm-ups
  • Full versions and multiple reps of Olympic lifts

Monday: Press + WOD/Assistance

Fitness 3x5 Linear Progression
Start light and aim to add 2.5-5 lbs each week. If you make 5 lb jumps each week the bar will be 35# heavier in week 8!
Performance 3 sets across each week, decreasing reps from week 1 through 8
(12, 12, 8, 8, 5, 5, 3, 3) Work the numbers backward with a goal to press 95% of your 1RM for a triples on the final week. Or, start at 60% and aim to add 5% each week (95%x3x3 on week 8).

Wednesday: Squat + WOD/Assistance

Fitness Front Squat 3x5 Linear Progression
If you maintain 5# jumps the bar will be 35# heavier by the end of the cycle!
Performance Back Squat 3x5, VOLUME DAY. 
Start light enough to make consistent jumps of 5-10 lbs for 8 weeks.

Thursday: Clean and Jerk + WOD/Assistance

Fitness and Performance - Varied exposures 

Saturday: Squat + WOD/Assistance

Fitness Back Squat 3x5 Linear Progression
Add 5 lbs each exposure. If you maintain 5# jumps the bar will be 35# heavier by the end of the cycle!
Performance Back Squat 5RM and Front Squat 5RM, INTENSITY DAY.
Heavier than Wednesday but start light enough to not squat a true 5RM until a few weeks into the cycle. Perform a drop set of FRONT SQUATS after your top set on the back squat. Start at 75% for a set of 5 and look to increase the weight a bit each week.

Sunday: Snatch + WOD/Assistance

Fitness and Performance - Varied exposures

There's Still Time to Sign Up For the Next Cycle of CFSBK's Olympic Lifting Program with Coach Frankie Murray

We pushed the next cycle of the Olympic Lifting Program back a week to give people more time to sign up. Don't miss you chance! Revised dates below.

What: An 8-week Olympic lifting cycle meeting twice a week with Coach Frank Murray and/or Heather Farmer in addition to two open gym or group classes per week.
When: Tuesdays and Thursdays 12-1:30pm from 4/14/15 - 6/4/15 or Mondays and Wednesdays 8-9:30pm from 4/14/15 - 6/4/15. (see full details below)
Price: $300 per 4 weeks, first bill due at sign-up and second bill charged automatically to the card on-file 4 weeks later. 

Noon Cycle
Tuesdays and Thursdays 12-1:30pm from 4/14/15 - 6/4/15 
REGISTER HERE

PM Cycle
Mondays and Wednesdays 8-9:30pm from 4/14/15 - 6/4/15
REGISTER HERE

Each cycle needs a minimum of eight participants and is capped at 10 athletes. Both cycles will end with a mock Olympic meet on Sunday, June 7, 2015 at 2:30pm.

__________________
A General Feeling of Disorder by Oliver Sacks The New York Review of Books 
Professional Rock Climber Shows Us How to Sit in a Chair 
Loving and Being Loved The School of Life 

Sunday
Apr052015

WOD 4.5.15

Drop Pieces

1x1000m Row
Rest 4 minutes.
2x500m
Rest 2 minutes between each.
4x250m
Rest 1 minute between each.

Aim to drop your split for each piece. 

Post times to comments.

Benson enjoyed the festivities yesterday for 608's Grand Opening. Thanks to everyone who came out to celebrate with us!

There's Still Time to Sign Up For the Next Cycle of CFSBK's Olympic Lifting Program with Coach Frankie Murray, Which Starts TOMORROW!

What: An 8-week Olympic lifting cycle meeting twice a week with Coach Frank Murray and/or Heather Farmer in addition to two open gym or group classes per week.
When: Tuesdays and Thursdays 12-1:30pm from 4/7/15 - 5/28/15 or Mondays and Wednesdays 8-9:30pm from 4/6/15 - 5/27/15. (see full details below)
Price: $300 per 4 weeks, first bill due at sign-up and second bill charged automatically to the card on-file 4 weeks later. 

Noon Cycle
Tuesdays and Thursdays 12-1:30pm from 4/7/15 - 5/28/15 
REGISTER HERE

PM Cycle
Mondays and Wednesdays 8-9:30pm from 4/6/15 - 5/27/15
REGISTER HERE

Coached by Frank Murray, "participants can expect to build a strong foundation focused around proper technique, mobility, and attention to individual weak points. Building this foundation will not only help lead to higher lifts, but also set the base for continued and consistent progress. Moreover, by developing proper technique, mobility, and focusing on weak points, participants will become more confident, less prone to injury, and more consistent lifters. All of this giving you the tools for a longer, healthier, stronger career with the Olympic lifts." —Next Level Weightlifting

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The Power of Introverts Susan Cain