Sunday
Jan242016

Clean | WOD 1.24.16

Clean Deadlift/Pull + Hang Clean

Fitness
Every 90 seconds for 7 Rounds
Clean Deadlift + Hang Clean


Performance
Clean Pull + Hang Clean


Hang for today is anywhere above the knee.

Post Rx and loads to comments.
Exposure 6 of 8
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7 Rounds For Time: 
7 Deadlifts 115/75
7 Hang Power Cleans 115/75
7 Burpees
7 Kettlebell Swings 53/35
7 Toes-to-Bars 

Post time and Rx to comments. 

Allie B., KLove, and Kristin C. are ready to do the blizzard in style

  • 2:00pm Anti-Gravity class is cancelled.
  • 9:00am and 10:00am CF Preschool classes are cancelled.
  • All group classes, Active Recovery, and the Free Intro class are ON today. We'll let you know if anything changes. 

Prepping for Iron Maidens: Advice on Modifying Group Classes

By Margie Lempert
Originally Posted on 2.2.15

We're about six weeks out from Iron Maidens, which means there is still time to do some specific training. Below are suggestions for how to modify what you do in group class in order to prep for the meet. Our coaches are on-board, but always be sure to talk to whoever is coaching class about your plans so they can adjust logistics accordingly. And, of course, ask any coaches or me for specific advice on choosing loads/exercises. 

If this is your first meet and you’ve never maxed out a linear progression, then you should stick to the Fitness track in group class with some potential additions/substitutions. If this is your second, third, or more meet, or you’ve done quite a few linear progressions, then you can play with some other training regimens, as well as accessory work to address particular weaknesses. Most important is to get the work in every week. Consistency = gains.

Here are some suggestions:

For Everyone
In the week before the meet, you should work up to one heavy triple for each lift. This should be a tough triple, though not necessarily an all-out max. No need to get ugly about it. This will be your opening weight at the meet. You should hit all your triples by the Wednesday before the meet, but they do not have to be done in the same day. Make sure you pause the bench press. (After Wednesday, your aim should be sleep, active recovery/light training, and food.)

For Novices

Squat
Linear progression

  • Substitute front squat with low bar back squat so that you back squat 2x/week, increasing 5lbs/exposure if possible. Make sure you have at least 48 hours between squat sessions. 

Bench Press
Linear progression

  • Make sure you practice the pause command on your bench press. You can do this on your warm up sets throughout your training, as well as on your heavy triple day just before the meet. Get a friend/coach to cue you to press when the bar has made solid contact with your chest, or give yourself a one count.
  • Consider adding in daily pushups via frequent, submaximal sets. Example: if max pushups = 5, aim for 5 sets of 3 pushups spread throughout the day. Do this 5 to 6 days a week. These should never be sets to fatigue. Each week, try to add one pushup to all your sets OR add one set of pushups/day
  • Consider adding an overhead press exposure 1x/week during open gym. Follow a linear progression here as well. 
  • Special note: ladies, we can always do with more pressing. As long as your joints feel good, go for all of it. 

Deadlift
Linear progression

  • Replace Snatch OR Clean complex with DL so that you DL 1x/week. Warm-up to one workset set of 5; linear progression of 10lbs each exposure. All warm-ups should be sets of 5. Do not touch and go; take a breath and reset your back for each pull. If you have never hooked or switch gripped, start to practice this on your heaviest set. 

For Intermediate Lifters

Squat
Substitute front squat with low bar squat on both days. Make sure you have at least 48 hours between squat sessions. 

Option 1: Moderate volume, with heavy singles. Good choice for novice/intermediate who is looking for a little more experience with heavier weight.
Day 1: 3x5 linear progression
Day 2: Follow Performance track 

Option 2: Lower volume, with emphasis on finding and driving out of the bottom. Good choice for those who have trouble hitting depth or get stuck at the bottom. Also works postural strength (i.e. extended back, knees out, even pressure through the feet).
Day 1: Performance track
Day 2: 3x3 Pause Squat, increasing each week. Two count at the bottom. 

Option 3: Moderate volume, with heavy doubles/triples. Good choice for advanced intermediate who is able to put in a lot of work and manage recovery well.
Day 1: 2x5; 1x10 all at same weight (i.e. 155x5x2; 155x10) increasing each week
Day 2: Work up to heavy double or triple in no more than 5 total sets, including warm-ups. Try to beat yourself each week 

Bench Press
Option 1: Follow Fitness track; pause at least one, if not all sets. 

Option 2: Follow Performance track. Choose to hit a heavy single, double or triple. Pause your top set, but not your drop set of 10. 

  • If a coach approves, try to add a pulling exercise between each work set, i.e. chin/pullups x submax; or DB rows x 10-12 or Ring rows x 10-12. If there’s not space during class, get it done during open gym.
  • Consider adding an overhead press day at open gym. Work up to a top set of 5 - this should feel like you have one or two left in the tank. Then drop 6-9% and hit sets of 5 until it feels as difficult as your heavy set (should take 1-4 sets, rest 2-3 min between sets).

Deadlift
Replace snatch OR clean complex with deadlift.

Option 1: Linear progression of one set of 5 reps

Option 2: Linear progression of one set of 3 reps; drop 6-9% and hit another set of 3-5

  • Consider adding in a second day for accessory work or a deadlift variant to address weakness in your deadlift. This would be done at open gym.
  • Options:
    • Back: barbell rows from the floor, or heavy dumbbell rows; Pullups (weighted); ring rows (feet on a box). 3 sets of 10-12
    • Weak off the floor: deficit pulls from 1 or 2". 1 top set of 5, or 3x3; linear increase. (25# rogue plate is 1” and the dc blocks are 2”.)
    • Weak past the knee: rack pulls, 1 set of 5 or 3x3, linear increase. Set the pins so that the bar is just below your knee. See this video for a thorough explanation.

Please feel free to ask me for clarification or advice any time: Margie [at] crossfitsouthbrooklyn.com.

Happy Training!
_____________________
The Blizzard of 1996 Made NYC an Eerie Ghost Town Gothamist
Report: Mom Saw Car That Slid Off Road Into Ditch

Saturday
Jan232016

Squat | WOD 1.23.16

Back Squat/Front Squat

Performance
Back Squat 75% x 8-12 x 2, Front Squat 75% x 8-12 x 2

Leave 2 reps in the tank.

Be mindful of maintaining good positions and not devolving into bad form for the sake of an extra rep or two.

Fitness
Back Squat 2 x 5, Front Squat 2 x 5

Load is 90% of what you used on Wednesday.

Post loads to comments
Exposure 12/16
____________________  

5 Rounds Not For Time:
8 Paused Strict Ring Dips, Matador Dips, or Bench Dips
8 Paused V-Ups
8e Dumbbell Reverse Lunges, as heavy as possible
Pause at end range for :02 on the Dips and V-Ups. Work up to a top set on the Dumbbell Reverse Lunges


Post Rx to comments.

Benson is BUMMED that we had to reschedule the Community Potluck, but at least he gets to chow down at this custom feeder made by Andrew S. 

About That Blizzard

Due to the impending blizzard, the Community Potluck has been postponed until Saturday, February 6th at 7pm. Stay safe, everyone! You can still leave a note on the event page to let us know what you plan to bring, and we'll need some volunteers to come by at 6:30 to set up and/or stay for a little while after to clean up on February 6th. Please e-mail our Events Coordinator Danae M. at Events [at] CrossFitSouthBrooklyn.com to let her know you're available to help out.

Yoga for Athletes is cancelled today!
Anti-Gravity will be cancelled tomorrow, since Noah is away.
However, group classes and Active Recovery are still ON for today! Woo hoo!

Keep checking in here for updates, annoucements, and burnt offerings to Boreas, god of the north wind.
_____________________
Yesterday's Whiteboard: Rest Day
A Day in the Life of Brooke Ence YouTube
Why Is So Much of the World's Great Art in Storage? Quartz 
Changes in Climate Have Always Made Things Worse for (Accused) Witches Atlas Obscura 

Friday
Jan222016

Rest Day

That time Lady Fox coached a whole class while holding a Side Plank

  • WEEKEND SCHEDULE UPDATE: Sunday's 2:00pm Anti-Gravity class is cancelled.  

This Week at CFSBK in Review

A lot happened on the CFSBK weblog this week. Let's recap!

1. Due to the impending blizzard, the Community Potluck has been postponed until Saturday, February 6th at 7pm. We're bummed that we have to wait another couple of weeks, but we want everyone to stay safe. You can still leave a note on the event page to let us know what kind of food you plan to bring!    

2. Team Steel Magnolias (Coach MeLo, Coach K Harpz, and Tina D.) finshed Wodapalooza 2016 tied for 10th place out of 25 teams in the Intermediate Women divsion. Look out for reports from MeLo and K Harpz on Monday.

3. Fiction writer and CFSBKer Nathan Englander appeared with Coach Noah on The New Yorker Radio Hour to discuss the relationship between CrossFit and writing. Some keywords: discipline, obsession, success, and failure. Give a listen!

4. Registration for the 2016 CrossFit Open went live this past Friday, and we'd love for you to sign up. Why should you compete? We're glad you asked

5. Reebok.com published a piece on 77-year-old CFSBKer Constance Tillett written by former CFSBK Managing Editor Kate R. As Constance says, "To live is expensive, to die is expensive. You choose."

6. Interested in volunteering for Iron Maidens? We'd love to have your help! Please fill out this form if you'd like to take part. Volunteers are needed to help set up on Friday, March 4th from 7:30 to 9:00pm and during the AM and PM sessions of the meet on Saturday, March 5th. And don't forget to start fundraising for the Iron Maidens Stay Strong Scholarship!

7. The Gowanus Canal Conservancy will be hosting their annual ANTIFREEZE fundraiser at 7pm on January 30, 2016 at Littlefield (right across the street), and CFSBK is one of the Silent Auction donors! The event will gather a wide range of attendees who care deeply about the health and resiliency of the Gowanus waterfront and the surrounding local urban environment. There will be delicious local food, plenty of beer, Silent Auction, and (of course) an excellent DJ. Tickets can be found here.
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Yesterday's Whiteboard: Overhead Squat | Overhead Squats, Pull-Ups
My Recovery Program: CrossFit with Pat Sprague YouTube
How Wile E. Coyote Explains The World Deadspin 

Thursday
Jan212016

Overhead Squat | WOD 1.21.16

Overhead Squat

Overhead Squat
3-3-3-3-3
Work up to a max triple for the day.

Post loads to comments.
____________________

For Time:
20 Overhead Squats 135/95
40 Pull-Ups
10 Overhead Squats  
20 Pull-Ups

Overhead Squat comes off the floor. Load should be on the medium-heavy side. Any method of getting the bar overhead is accepable (Snatch, Power Snatch, Clean/Jerk/BTN Rack/PP). Sub for Pull-Ups is Ring Rows. 

Post Rx and times to comments.

Throwback Thursday to when CFSBK hosted Annie Thorisdottir and Lindsey Valenzuela for the announcement of Open Workout 13.2. Who can you spot in the crowd?

  • SCHEDULE UPDATE: CrossFit Teens is cancelled today and Tuesday. 
  • Due to the impending blizzard, the Community Potluck has been postponed until Saturday, February 6th at 7pm. We're bummed that we have to wait another couple of weeks, but we want everyone to stay safe. You can still leave a note on the event page to let us know what kind of food you plan to bring!     

TONIGHT! Look Feel Perform Better Q&A Info Session: "Understanding Macros"

Attend this Look Feel Perform Better Q&A Info Session, the second of this year's bi-monthly Q&A Info Sessions. These sessions will function more as a support group setting than a true lecture, though they will begin with a lecture. In this second session, we'll discuss how counting and regulating your macronutrient intake will, in turn, control your caloric intake and optimize your training while maintaining lean muscle mass. An open Q&A will follow.

Where: CFSBK's second floor Annex
When: Thursday, January 21st at 6:30pm

Gym Etiquette Tip of the Week: Scanning In

Art by Jen Murray

Don't forget to scan in at the Front Desk of 597 Degraw! Whether you're taking group class, Active Recovery, Yoga, or Anti-Gravity, please scan your card at the desk and let us know which class(es) you're taking. This is especially important for classes that meet at 608 Degraw. If you lost your scan card, the Front Desk will be more than happy to get you a new one!
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Yesterday's Whiteboard: Squat | Dumbbell Thrusters, Box Jumps, Knees-to-Elbows
Ring Row Progression Gymnastics WOD 
My Time as a Magnolia Bakery Cupcake Bouncer The Billfold 

Wednesday
Jan202016

Squat | WOD 1.20.16

Front Squat/Back Squat

Performance
Heavy: Back Squat 85% x 2 x 2, Front Squat 85% x 2 x 2

Based on 1RM.

Fitness
Back Squat 2 x 5, Front Squat 2 x 5

Same load as last week.
_____________________

As Many Rounds as Possible for 10 Minutes:
10 Dumbbell Thrusters
10 Box Jumps 24/20
10 Knees-to-Elbows

Rx the Dumbbell Thrusters at about 45% (total) of bodyweight. So, if you weigh 150 pounds, you'd use 30 or 35 pound dumbbells. For many that may be aggressive, so scale such that you could get through the first 2-3 rounds unbroken, but working for it.

 Matt E. working through a work set on one of our lower volume, higher percentage Squat days... like today!

  • The CFSBK Community Potluck is this Saturday, January 23rd at 7pm. All are welcomed and encouraged to attend! We need some volunteers to come by at 6:30 to set up and/or stay for a little while after to clean up. Please e-mail our Events Coordinator Danae M. at Events [at] CrossFitSouthBrooklyn.com to let her know you're available to help out. Comments were temporarily disabled on the event page, but they're fixed now, so leave a note there to let us know what kind of food you plan to bring! 
  • In case you missed it, Fiction writer and CFSBKer Nathan Englander appeared with Coach Noah on WNYC's New Yorker Radio Hour. It's great. Give a listen!
  • Check out Yoga with Jaclyn K. tommorow at 9am in the Annex.

Call for Volunteers: Iron Maidens Raw Open 2016

Interested in volunteering for Iron Maidens? We'd love to have your help! Please fill out this form if you'd like to take part. Volunteers are needed to help set up on Friday, March 4th from 7:30 to 9:00pm and during the AM and PM sessions of the meet on Saturday, March 5th. Questions? Contact Coach Margie at Margie [at] CrossFitSouthBrooklyn.com. And don't forget to start fundraising for the Iron Maidens Stay Strong Scholarship!

Tomorrow Night! Look Feel Perform Better Q&A Info Session: "Understanding Macros"

Attend this Look Feel Perform Better Q&A Info Session, the second of this year's bi-monthly Q&A Info Sessions. These sessions will function more as a support group setting than a true lecture, though they will begin with a lecture. In this second session, we'll discuss how counting and regulating your macronutrient intake will, in turn, control your caloric intake and optimize your training while maintaining lean muscle mass. An open Q&A will follow.

Where: CFSBK's second floor Annex
When: Thursday, January 21st at 6:30pm

On Honoring the Body with Constance Tillett

Reebok.com just published a piece on all-around wonderful human and 77-year-old CFSBKer Constance Tillett. The essay, which documents Constance's inspiring fitness journey, was written by all-around wonderful human and former CFSBK blog Managing Editor Kate R. Of course, it also features Constance's trainer, all-around wonderful human and CFSBK owner Captain Osorio. There are a lot of wonderful things here, not the least of which is Constance's parting quote. Check it out! And follow CFSBK on Instagram to keep up with "The Constance Chronicles."
____________________ 
Yesterday's Whiteboard: Rest Day
Fixing the Squat: Hip Drive YouTube
A Plan for Eating High-Quality Protein on a Low Budget Breaking Muscle
Bones And Grooves: The Weird Secret History of Soviet X-Ray Music NPR

Tuesday
Jan192016

Rest Day

Coach Fox writes our group class programming, and he's a Danzig fan, so if you wanna find hell with him, he can show you what it's like

  • SCHEDULE CHANGE: Tonight's 6:30 Active Recovery class is CANCELLED. Still want to do something other than group class? Check out Pilates with KH at 7:30pm.

Register for the 2016 CrossFit Open

Yesterday we encouraged you to register for the 2016 CrossFit Open. Today we're going to explain why you should register. First, as of last year, the Open includes both Rx'd and Scaled divisions, so don't fret if you don't have Muscle-Ups yet. Second, registering for the Open is good for the whole CFSBK community. As befits our spirit of inclusiveness, we usually have one of the biggest Open teams in the world, and we'd love to have an even bigger team this year. Even if you do only one rep for one of the WODs, it won’t bring the team down. The third reason is a little more complicated. What if—like your CFSBK blog Editor—you're not naturally competitive because you were always large for your age and thus a big, slow target in dodgeball? To answer this last question (or some version of it), we're reposting Coach Fox's terrific "Why Compete?" Enjoy! 

Why Compete?

By Chris Fox
Originally posted on 12.1.2012

As a youth I was not very involved in competitive sports, so I can’t speak to that angle on why competition is a healthy aspect of training as an adult. Sure, I’ve played some pick up football, basketball, rugby, baseball, etc... but the consequences were only week to week, never having long lasting meaning to me. As an adult I have found new meaning in what training and testing mean to me. I’ve trained with intention and set performance goals for more than a decade and found CrossFit within the past 6 years. CrossFit was the first time that I had ever really tested my performance in a competition setting. The beauty of Crossfit, and the related fitness sports that go along with it like powerlifting, olympic lifting, strongman/women, adventure races, etc... is that while you are ‘competing’ with the people you’re sharing floor/track/trail/platform space with, you must also compare your performance to your own previous performances. Sometimes the goal may be to only finish an event. First time out? Just get through it with success. Other times it may be to best your previous years placement or possibly to achieve a top place in an event. In my case the goal is to get better as an athlete and to not slip backward as the competitive environment gets more and more, well, competitive.

I have no illusions of winning any powerlifting meets, Olympic meets, the CrossFit Games, or even any of the local throwdown style events. Does that mean that my participation is silly? Hell NO! I get to hang with some cool folks, push my limits, and measure where I lay not only in comparison to my fellow athletes but also in relation to my previous self. As a (very) soon to be 40 year old male, society would have me believe that my best days are behind me. I respond with a resounding “NOT” and strive year after year to be a bit better that the me from the year before. I enjoy the process, the goal setting, and the satisfaction of knowing that I prepared for an event as best as I could. Or, in learning what I might do differently  the next go around.

We test ourselves day in, day out at CFSBK. There are metrics to be recorded for sure, and you should be tracking them regularly. I encourage you all, however, to step outside of your comfort zone once in a while and and test your performance in those not so cozy places where the others are. You might find out that you hate it, but you might also find out that it inspires you to be better or at least have some outside of the box fun. At the very least you’ll have learned something about yourself.

CFSBK's Community Potluck: Saturday, January 23rd at 7pm

We're excited to get everyone in house to break bacon and socialize together outside of normal classes. This event will simultaneously kick off the new year, support the Look Feel Perform Better Challenge, and bring folks from all times and corners of the gym together.

This event is open to everyone and all are encouraged to come. Check out the event page for guidelines and more info. Bring your favorite Paleo dish! We can't wait to see you there! 
_____________________
Leonid Zhabotinsky, Strongman for the Ages, Dies at 77 The New York Times
Destroy Your Safe and Happy Lives: A Poet's Guide to Metal Harper's

Monday
Jan182016

Gymnastics Work | WOD 1.18.16

Handstand Push-Ups

Performance
7 rounds (12 minutes):
1 Minute Max Strict Handstand Push-Ups 
1 Minute Rest


Do these from a deficit if you can, or scale the range of motion to 2 AbMats as needed.

Fitness
5 Rounds Not For Time:
5 Box Piked Handstand Push-Ups or 20-Second Box Pike Hold 


Rest as needed between sets. If you're doing the Box Pike Holds, then immediately following the Hold, perform a set of 5 challenging dumbbell Presses.
____________________

Every Minute on the Minute for 4 Rounds

Minute 1: 20/16 Calorie Row
Minute 2: 20 Russian Kettlebell Swings 53/35
Minute 3: 15 Burpees
Minute 4: 5 Bar Muscle Ups, Jumping Bar Muscle Ups, or 10 Jumping Chest-to-Bar Pull-Ups
Minute 5: Rest


Go as fast as you can on each round. If you can't finish the reps/cals within the minute, then scale to a number that gives you a few seconds of transition time.

Post reps and Rx to comments.


You've heard us talk a lot about the Open in class lately. Now's your chance to sign up!

  • The CFSBK Community Potluck is this Saturday, January 23rd at 7pm. All are welcomed and encouraged to attend! See the event page for more details.
  • Team Steel Magnolias (Coach MeLo, Coach K Harpz, and Tina D.) finshed Wodapalooza 2016 tied for 10th place out of 25 teams in the Intermediate Women divsion. Tell 'em how proud we are the next time you see them. We'll post a full report from K Harpz later in the week.

WE WANT YOU... to Register for the 2016 CrossFit Open

Registration for the 2016 CrossFit Open went live this past Friday. Get crackin'! There will be Rx'd and scaled versions of each workout, so you can only help CFSBK’s team by signing up. Even if you do one rep for one of the WODs, it won’t bring the team down. We just want you to join us! Sign up here, and don't forget to register as a CFSBK athlete. 

ANTIFREEZE: The Gowanus Canal Conservancy Fundraiser

The Gowanus Canal Conservancy will be hosting their annual ANTIFREEZE fundraiser at 7pm on January 30, 2016 at Littlefield (right across the street), and CFSBK is one of the Silent Auction donors! The event will gather a wide range of attendees who care deeply about the health and resiliency of the Gowanus waterfront and the surrounding local urban environment. There will be delicious local food, plenty of beer, Silent Auction, and (of course) an excellent DJ. Tickets can be found here.

CFSBK on The New Yorker Radio Hour

This is beyond cool. Fiction writer and CFSBKer Nathan Englander appeared with Coach Noah on The New Yorker Radio Hour to discuss the relationship between CrossFit and writing. Some keywords: discipline, obsession, success, and failure. Sound familar? Just listen!

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Yesterday's Whiteboard: Clean | Partner WOD
The Skill Transfer of the Burpee with Carl Paoli YouTube
Letter From a Birmingham Jail (Original Typescript) King Institute