Sunday
Apr132014

Deadlift or Snatch | WOD 4.13.14

Fitness: Deadlift 3x3
3 x 3 reps where you finished your previous heavy 5

Performance: Power Snatch 5x2 at 70% of Wednesdays 1RM
Buy-in is 100% BW Men, 75% BW Women 

3 Rounds For Time
75 Double Unders
400m Run
25 Wall Ball

Aileen H. DROMing it out (plus Michael's neon-clad left foot)

  • Loosen it up in Active Recovery at 11am today!
  • Our new cycle starts TODAY! Who's excited? 

Monday:  Bench Press | WOD
Tuesday
Wednesday:  Snatch | Back Squat
Thursday:  WOD (gymnastics-based)
Friday
Saturday: Clean and Jerk | Front Squat
Sunday: Deadlift (Fitness) or Power Snatch (Performance) | WOD

___________________
Saturday
Apr122014

Clean and Jerk | Front Squat

Fitness: Clean Segment Deadlift + Clean + Jerk 
Spend 15 minutes working up to a moderate load on the complex. If you have a hard time organizing the pull off the floor then perform the clean from the mid-hang.

Performance: Work up to a 1RM Clean and Jerk
Try and set a new PR but take no more than 5 attempts over 90%. Misses count as attempts.
_________________

Front Squat

80% x 3 x 3

Take 80% of your recent 1RM. If you only have a 3RM, use this calculator to figure out an appropriate number.

Post loads to comments.
_________________

Come back, DO! Come back, Jen S! We miss your ninja skillz!

  • Do your spring cleaning now so that in one week, you can join CFSBK’s Clothing and Book Swap! Bring at least five items (make sure clothing is clean and preferably on hangers) and arrive at the 2pm start. Any leftovers will be donated to the CHiPS shelter and Dress for SuccessLet us know what you are bringing! 
  • Hit all your mobility business today: Yoga with Whitney at 10am + Active Recovery at 11am with Coach Fox + Active Recovery at 12pm again with Coach Fox = so many opportunities for happy CrossFit campers.
  • Enjoy the sunshine today, CFSBK!

Rings Strength Class: April - May

Rings Strength Class starts TODAY at 2pm and there are only TWO spots left! Jump on it, you lucky ducks! 

REGISTER HERE!

Join guest gymnastics coach Ken H. as he takes you through four weeks of gymnastics strength training. This 1.5 hour-long class will incorporate different facets of body weight strength training and movement. Specifically, each class will be composed of three to four distinct areas: warm-up and active mobility, rings skill work (muscle ups, levers etc), body weight strength conditioning, balance (on hands and feet) and flexibility. Students will be asked to have a goal or intention to focus on for the next six weeks. Students can then focus on that goal outside of class.

Saturdays from 2:00pm - 3:30pm

4/12, 4/19, 5/3, 5/10

*Please note that this class skips Saturday 4/26. 

Price: $80 for 4 Weeks 

Ken Haller's Bio
Ken was a nationally competitive gymnast in Newton, MA and at the University of Michigan. After graduating, Ken coached for eight years at Capital Gymnastics in Northern Virginia where he coached regional and national champions. His students have gone on to be NCAA champions and members of Cirque du Soliel. In searching for an activity to replace gymnastics, Ken filled the void with rock climbing and yoga for the past ten years and recently found CrossFit to round out his training.

_________________
Your Inner Fish (Episode 1) PBS
Moby's "Flower" (The "Bring Sally Up” song) YouTube

Friday
Apr112014

Rest Day

Jake L getting ready for his Oly meet in May

  • Happy birthday, Noah O!
  • As Matt K. noted in the comments on Thursday, some of you may have received a little bit of love from CFSBK in your email inbox. We've resurrected the long-dead SBK newsletter and will be sending it out at the start of every cycle. If you don't feel like getting another one, just hit unsubscribe at the bottom of the email and we'll never bug you again. And if you've got any big community news, announcements, births, weddings, whatever, email Mare [at] crossfitsouthbrooklyn.com and we'll include them in the next edition.

Below is a short article we ask all our new members to read when they graduate from our Foundations program. Coach DO posted it on Inside the Affiliate a few weeks ago to encourage coaches at other affiliates far and wide to share it with new members—it's that important! Whether you've been riding the SBK train for years or are just fluttering your wings fresh from the warm cocoon of Foundations, read through this article again in the spirit of Back Off Week. Remember to maintain your good habits and keep longevity in mind when you walk through CFSBK's doors (PSYCHE—THE OPEN GATE! BECAUSE SPRING IS HERE!).

Good Training Habits

While it’s our responsibility as coaches to teach you movement, program intelligently, and keep you safe, it’s your responsibility as athletes to develop good training habits. Here is an overview of three great habits that will significantly enrich your training experience.

1. Be Proactive With Your Movement Prep
Everyone needs to do a little personalized maintenance on their bodies. Even 10 minutes of DIY movement prep before class can go a long way in keeping you fit and pain free. After you've signed in and changed, take advantage of the time you've got and start moving.

Warm-up
Row an easy 300-500m on the erg. Get your heart rate up a little and try to get a light sweat going. We recommend holding 20 strokes per minute and rehearsing good form. 

Stretch/Foam Roll
Many of us know where our tightest areas are—they're the ones that make it difficult to squat below parallel or press a barbell overhead. Spend a few minutes mobilizing and doing some soft tissue work (foam roller/LAX ball, etc.) on your "problem areas.” If you don't know where to begin, ask a coach what you should be prioritizing and we'll help you out. We also regularly refer our members to out Active Recovery classes and MobilityWOD.com. This is great resource for folks who need simple, effective strategies to help them move better.

2. Log All of Your Workouts 
Training without logging is like driving without a road map. You don't know where you've been or where you're going. Taking notes on each training session helps you track your progress and helps us make informed decisions about how to assist you in choosing weights and scaling movements. Each day should list some quantitative and qualitative notes about your training session. Here is an example:

Warm-Up:
3 rounds NFT
5 Snatch PP (22lb bar)
5 OHS
5 Muscle Snatches
10 Push-ups on knees

Move up to yellow bar

AMRAP 15 minutes:
Row 350m
12 Overhead Squats, 45lbs

4 Rounds + 320m

Kept rows at about 2:23 splits, felt hard but doable. Don't shift forward during overhead squats.... Mid foot!

You can track your workouts in a journal or online. As coaches, we LOVE to read the details of your workout in the Comments section of CFSBK’s blog. It gives us a deeper perspective into your training and the programming in general.

3. Start Slow and Maintain Perspective
We take our training seriously at CrossFit South Brooklyn and with that comes with a good deal of responsibility. Our movement pool uses serious strength and conditioning exercises in order to develop broad, inclusive fitness. If we don't treat these movements and workouts with respect, training plateaus and injuries are sure to follow. The best way to ensure your success and training longevity with us is by starting slowly and developing a rock-solid technical base. In fact, the first few months you start CrossFit, intensity should not be a significant concern. The movements are potent enough that just consistently performing them will create a favorable adaptation. After you feel really comfortable with most of our exercises and have a working knowledge of your weights, only then should you start ramping up the intensity. 

Training with a lifelong perspective is incredibly important. Remember that you're here to build yourself up, not break yourself down. Scaling workouts properly, listening to your body and checking your ego at the door will allow you to work out successfully for years to come. Most importantly, have fun with this stuff and enjoy the process.

_________________
How to Make Small Talk With Strangers Art of Manliness
What if the Moon was a Disco Ball? VSauce
The Culture of Shut Up The Atlantic
Abs/Back: What Does it All Mean? Catalyst Athletics

Thursday
Apr102014

WOD 4.10.14

Fitness: 
6 RNFT
Rounds 1, 3, and 5:
400m Row
12 DB Push Press, medium heavy
Rounds 2, 4, and 6:
400m Run
8-12 Chin Ups or 12 Ring Rows

Performance: 
6 RNFT
Rounds 1, 3, and 5:
400m Row
ME UB Handstand Push Ups (No AbMats. Set ends when you come off the wall)
Rounds 2, 4, and 6:
400m Run
ME UB Kipping Pull Ups

___________________

Caption this photo of CFSBKers getting their calf mash on

  • Don't forget, Yoga for Athletes with Coach Whitney is at 7:30pm tonight! 
  • Have a magnificent Thursday!

___________________
I Refuse to Be Busy New York Times
New Yorkers’ Contributions to a Greener, Greater City: A Behavioral Impact Study GreeNYC
CrossFit Phenom Annie Thorisdottir: The Fittest Woman on the Planet? Vogue 
The Best Exercises You Aren’t Doing for Your Back Elite FTS

Wednesday
Apr092014

Snatch | Back Squat

Fitness: Snatch Segment Deadlift + Snatch
If you have a hard time organizing the pull off the floor then perform snatch from the mid-hang. Catch as low as your mobility allows.

Performance: Work up to a 1RM Snatch
Try and set a new PR but take no more than 5 attempts over 90%. Misses count as attempts.
_________________

Back Squat

Fitness: 80% x 3 x 3

Performance:
 80% x 3 x 3 (bias High Bar)

Take 80% of your recent 1RM. If you only have a 3RM, use this calculator to figure out an appropriate number.

Post loads to comments.

_________________

Lauren B moves so fast you sometimes can't even see her limbs!

  • Happy Birthday, Dan H!

TODAY is the April Fish + Meat CSA Pickup

As always, pickup is 6-8:30pm. See Michele with the clipboard to check off your name when you come for your share, and please remember to bring bags to carry your goodies home. Questions or issues? Email mignyc [at] gmail.com.

Clothing and Book Swap

Did you know that an average of 70lbs of textiles per person and 54 million tons of paper goes into landfills each year? Tread a little more lightly and get some spring cleaning done by joining the first ever CFSBK Clothing and Book Swap after group class next Saturday (4/19) from 2-4pm. Bring your gently used, in-season adult and children's clothing and books. Let us know what you are bringing!

_________________
What Fish Teach Us About Us New York Times
Navy SEAL Workout Series: Strength Training United States Navy
Engineering & Curiosity Kurzgesagt

Tuesday
Apr082014

Rest Day

Coach Nick and Co. at the San Diego Crew Classic's Masters C event

  • Happy birthday to Greg A!

Notes from Coach Nick 

"Last month I got invited to join a masters crew that has competed together for the past eight or nine years at the San Diego Crew Classic, where I'd last raced in 1995. The event is called Masters C – the average age is 43 and up – and this team has dominated. So, in prep, I spent lot of time training exclusively on the erg – something I hadn't done in a long time. Our start was skittish, and it took us 750m to relax and hit our rhythm. Once we settled down it felt great. We won by nearly 12 seconds!

And I gotta say: after the winter we've had, it was really, really nice to be in the sun!" 

Notes from Mike O 

Congratulations to Mike, the leader of CFSBK’s Endurance Team, who placed 14th in the Elite Male Division of the South Beach Triathlon on Sunday. He placed 34th overall with a time of 2:26:28. Below is a recap of his experience (with notes on each section of the race), along with some thoughts on how he wants to improve moving forward:

“South Beach Tri was retty solid balance of positive and negative feedback. First and foremost, my greatest success was going into this race with the correct lens and not getting sucked into destroying myself for minimal rewards. I am not considering myself an Olympic distance athlete this year. For that reason, my training has not been as power-based (which would help me hop off the bike and nail a solid 10K), but it has been strength- and endurance-based.

My swim fitness and conditioning were very poor. My posture flew out the window very early in the swim and thus my energy expenditure went sky high. Shoulder fatigue set in very quickly as I fought the water instead of using it. A stronger chain of shoulders-to-core would have put me in better condition to swim. Pull-ups, cleans, and overhead movements will help this in the long run to be in better condition.


Bike and leg strength were a huge success. The strength from squatting and deadlifting all winter reared its glorious head during the bike ride, which led me to my strongest and fastest bike split. I have struggled to get below the 1:05:00 mark for 40K on the bike, but I got it this time. 

Running strength was still not up to standard. CFSBK’s Endurance Team might think me crazy for saying this, but running more hills and longer hills would help me. I came off with two miles in 12 minutes, but faded once they made us run through sand

Strength + power + endurance win races. Some of the athletes at South Beach had that blend, but I didn't have it all—yet. Overall, continuing on a squat and strength plan will benefit my first A-race in one month. My muscles need to be efficient in resisting the fatigue that builds up, thus more heavy conditioning work is going to be key. Enter Crossfit.”

How do you process and evaluate your performance after a race or competition? 

___________________
Please Explain: Insomnia and Other Sleep Disturbances
WNYC
Lauren Fisher at Junior Pan-American Weightlifting Championships CrossFit Invictus
The F-Word The CrossFit Journal 

Monday
Apr072014

WOD 4.7.2014

Ring Inversion/Skin the Cat 101

30min NFRs:
2 Skin The Cat or Inversions
3 Bar Muscle Ups or 10 C2B Kipping Pull Ups or 10 Kip Swings
20 Calories Rowed
30 Second L-Sit
_____________________

CFSBKers reinventing the wheel 

  • Thanks to everyone who came out for our Bike Maintenance Class yesterday! Mare reports that they learned to change a flat and adjust their own brakes (by finding the barrel adjuster and twisting it in quarter turns). If anyone is interested in a future class, email mare [at] crossfitsouthbrooklyn.com. Please wear a helmet out there, we love your brains.
  • Back in December, David reviewed our programming cycles and offered advice about how to maximize Back Off Week, which started yesterday. Check it out, so you too can be all you can be.
  • There's a new post on Inside the Affiliate sharing even more of your favorite Questions of the Day. Check it out to relive some old favorites. Consider stealing a few to ask your coworkers, friends, and family in the interest of spicing up their mornings in the way only CFSBKers can. 
  • Happy, happy Monday!

Rings Strength Class-April/May

Join guest gymnastics coach Ken H. as he takes you through four weeks of gymnastics strength training. This 1.5 hour-long class will incorporate different facets of body weight strength training and movement. Specifically, each class will be composed of three to four distinct areas: warm-up and active mobility, rings skill work (muscle ups, levers etc), body weight strength conditioning, balance (on hands and feet) and flexibility. Students will be asked to have a goal or intention to focus on for the next six weeks. Students can then focus on that goal outside of class.

Saturdays from 2:00pm - 3:30pm

4/12, 4/19, 5/3, 5/10
*Please note that this class skips Saturday 4/26.

Price:
$80 for 4 Weeks

Hurry, only eight spaces remaining!

REGISTER HERE, YOUNG (and old) GRASSHOPPERS!

Ken Haller's Bio
Ken was a nationally competitive gymnast in Newton, MA and at the University of Michigan. After graduating, Ken coached for eight years at Capital Gymnastics in Northern Virginia where he coached regional and national champions. His students have gone on to be NCAA champions and members of Cirque du Soliel. In searching for an activity to replace gymnastics, Ken filled the void with rock climbing and yoga for the past ten years and recently found CrossFit to round out his training.

Can you remember where you were and what you were doing 10 years ago today? 
__________________
The World's Biggest Tetris Game New York Times 
Women Are Not Small Men: Essential Info for Female Athletes Breaking Muscle