"The Dumbbell Bear"

Perform the following complex every minute, on the minute, for 20 minutes
5 Dumbbell Deadlifts
5 Dumbbell Hang Power Cleans
5 Dumbbell Thrusters

load and rounds completed as rx'd (within the minute) to comments. If you fell behind the clock, indicate how far you got and how many rounds you were able to complete in the remaining time.
compare to 10.7.09

is 45% bodyweight for advanced athletes.  This version of "The Bear"
was made popular by coach Mike Rutherford. If you are able to complete
all the rounds,  first start scaling up until you can do the weight as
rx'd, then begin to add one rep to the circuit.  7 reps of the complex
for 20 rounds as rx'd is the gold standard.

Accessory Work
OH DB Sit-Ups 3x10
DIY Foam Roll

Anne CleanAnne Jerk
Anne W practices her Jerk Technique for Hoboken

Evening Classes will be meeting downstairs today.

The Jump Ropes have been ordered! Stay tuned for pick-up when they arrive.
Super Baby Reveals Link to Strength Gene Singularity Hub
Myostatin Alteration One Step Closer to Human Trials Singularity Hub



all sets taken from the floor


Prone Y's
3 Rounds NFT of:
5 Broad Jumps
10 Pulls on the Erg
15 Sit-ups


Chincy wants nothing more than for you to learn some anatomy... and maybe a scarf.

Coach Nick
gives our athletes competing this weekend a primer on Rowing a 1500m

Beauty in Strength CrossFit Journal


Rowing a 1500m


The milestones for the 1500m piece are going to be slightly different from those during a 2000m test, but still in the same vein. Start your piece as we've discussed in the past: first stroke at three-quarter slide, second at half-slide, third at slightly longer than three-quarter slide. (We will practice this before Saturday.) Attack the next 10-15 strokes aggressively - you will not suffer from going extra hard here in the long term, and it's a great way to deal with nerves. But as soon a you finish that last aggressive stroke, settle down IMMEDIATELY into your pace and rhythm for the rest of the piece. It will feel too easy, but don't be fooled. It's very important to get into your groove early on. Focus on breathing, length, and relaxation.

I suggest throwing in a few 10s and maybe a 20 into your piece. By this I mean 10- or 20-stroke segments during the piece to focus on something. That "something" can be whatever works for you: sitting up tall, length, breathing, aggressiveness, loose shoulders, etc. Typically in a 2000m piece you'd do a 10 at about 500m into the piece, a 20 at about 1000m, and another 10 at about 500m to go. There are alternatives, such as 10 at 400m, 10 at 900m, etc. But the principle holds: marking milestones in the piece in a way that helps carry you through mentally.

For Saturday, I suggest marking similar milestones, with some adjustments. I think I'll do the following:

Start: three start strokes; 10 sprint strokes at about 40 SPM (strokes per minute)

450m: "power 10" with focus on rhythm and relaxation

800m: power 20

1,100m: tighten screws, i.e., try to pick up the pace about 1 or 2 sec. per 500m

1,250m: hang on

Ah, now there's the interesting part: "hang on." Ordinarily I'd say, "throw in the kitchen sink," "go blind," "even if you don't believe in God, now's when you see Him," etc. But on Saturday we will have exhausted ourselves on the ring dips/squats and clean-and-jerk/burpees. And not just in our lungs. We are going to be muscularly fatigued in a big way. So it's doubtful that, when we punch the gas near the end of the piece, anything will really happen. Heck, we may even have trouble with those aggressive first 10-15 strokes. Hence, "hang on" for those last 250m (25-35 strokes).

In a similar vein, because of that fatigue from the previous workouts, do not expect to be able to maintain a faster pace on Saturday's 1500 than you would on a 2K when you're fresh. In other words, if you know you can pull 8:00 for 2000m (i.e., 2:00/500m pace) when you're fresh, shoot for 6:00 (also 2:00/500m pace) on Saturday. In fact, I think I'll go slightly slower at first and then start negative splitting at about 600m into it, if I can.

As always, please let me know if you have any questions!

Coach Nick


Rest Day

Shaun M

Shaun M pulls a heavy triple

A note to all our athletes competing in the Hoboken Winter Challenge

Developing a Plan
Many of our athletes participating have limited or distant formal competitive experience. Especially if you're feeling nervous about the whole thing, try to develop a game plan so that you gain a better sense of control and predictability for the workouts.  This could be as simple as knowing what weights you're going to use, having a strategy for pacing the workout and asking other people what they plan on doing.  That being said, it's important to be flexible and accept that you will probably have to modify your plan on the fly.

What can be done from now until then?
Not knowing what the events will be until a couple days or hours before competition is pretty standard in CrossFit.  Developing the physical and mental capacity to deal with the "unknown and unknowable" is at the root of our philosophy and something you should keep in mind for the Winter Challenge. At this point, no genuine adaptation can be created specific to the workouts so the best you can do is try and refine your skill somewhat.  Anyone who has come to our two Hoboken Skill Sessions has already toyed with the exercises and should feel a little more confident with the movements and workouts.  Clean and Jerks, Kipping Ring Dips and Rowing are the only movements in the event which require significant coordination.  Focus on them and work sub maximally to clean up any lingering form issues.

Ask yourself why you signed up for the event. Some folks are competing for rank while others are doing it more as a personal test.  Whatever your reasons, remember to stay positive about the experience and simply do your best that day.  You may end up exceeding or falling short of your personal expectations, either way, use it as a learning experience and always put things in perspective.  Also remember that although the events are all individual competition, you're still part of a team and you're representing our affiliate. Set a good example for yourself, your cohorts and your competition.   

Class reminder
This weekend's class are at 8, 9 and 10am.

There is no 7pm Hoboken Skill session tonight, I'll see you on Thursday!

Are you a member of the Park Slope Food Coop? Why or why not? If so, what is your favorite job?

Becoming Your Own Massage Therapist (with a Foam Roller) NY Times



L1 5x3 Sets Across/L2 Max Effort

Post loads to comments.
Compare to 11.23.09

Alternating Rep Rounds for time of
42-30-18 Double Unders
21-15-9 Pull-Ups

Post time to comments.
compare to 7.23.09

Malcolm FSQ
Up UP... UPPP!!!

A big Congratulations to Brian and Lorraine S on the news of expecting their first child.  This will be their first little Crossfitter. CFSBK sends its love and support!

The Hoboken Winter Challenge is just around the corner and South Brooklyn will be sending a team of 10 athletes to the event.  We've organized the following times as last minute skill work for everyone participating. Please RSVP the the slot(s) you'd like to attend via comments.

Competition Practice Times
Monday 7pm
Tuesday 6am
Thursday 5pm
I can also do Tuesday at 7pm if anyone wants.

Team South Brooklyn
Coach Chris F
Coach Nick P
Joe W
Anne W
Stephanie P
Tamson W
Jess F
Paul S
Sarah S
Charlotte K

The Ideal Performance State: OPT and Higher Orders of Thinking SICFIT
OPT's Sub 7:00 "Helen" CrossFit


WOD 12.6.09

You and a partner will attempt to Row as many meters as possible in 20 minutes.  Individuals are not allowed to row more than 500m per turn. Can your team break 5,000m in the alloted time?

Post total meters and strategy to comments.

Assistance Work
Dumbbell Windmills, 5x5 each side


Snip, Sam, Justin and Ritchie on the DB HPS, Box Jump couplet

Best wishes to the Guerra family as Christine's father, Robert "Bob" Sumrall recovers from surviving 6 days lost in the woods without food or shelter.  You can read more about Bob's story HERE.

Only 2 more days to sign up for December's Foundations cycle!

F.lux adapts your computer's brightness and color to the time of day


Front Squat

L1 5x5 Sets Across, L2 Max Effort

Post loads to comments.
compare to 11.28.09

Skill Work
Kettlebell Snatch refresher

Katie Deadlifts
Katie M and Deadlifts

Check out these Handstand Progressions from our friends at Norcal Strength and Conditioning