Sunday
Feb282010

Deadlift

3-3-3-3-3
Each pull starts from a dead stop. Overhand grip only.
Don't be afraid to experiment with a different stance or grip-length today.

Post loads to comments.
suggested back-off week

Turkish Get-Ups
3-3-3-1-1

Post loads to comments.

Inversions
Ring Inversions

What is a back off week? Read the write-up here!
We'll resume our regular programming this Saturday.

Tonight is the Paleo Quest wrap-up at 7:30pm!

_____________________
Olympic Pictograms Through the Ages NY Times Video

Sunday
Feb282010

Back Off Weeks

For
most of us, it can be quite difficult to hit the Wods hard week in week
out ad infinitum.   Your ability to successfully train at high
intensity over a period of time is determined by genetics, recovery,
nutrition, injuries and training age.  At CrossFit South Brooklyn we
follow a 3/1/2/1 weekly
microcycle which looks like this:

CFSBK Microcycle
Saturday On
Sunday On
Monday On
Tuesday Off (AM class does Monday or Wed make-up Wod)
Wednesday On
Thursday On
Friday Off

By
allowing at least two non sequential days off we can train at high
intensity over the course of a week. Consistently training CrossFit
more than three days in a row can lead to a decrease in performance due
to accumulated inflammation and a lack of recovery.  Many of you guys
have been following our 3/1/2/1 schedule with great success.


But what about training over longer periods of time than a week?

The
type of training we do as CrossFitters leads to degrees of adaptation
much more closely related to competitive athletics than traditional
"fitness" programs. That being said, it's important to note that most
organized sports teams map out their yearly programming goals based
around a competitive season.  Conversely, CrossFit is a GPP
program which aims to achieve a consistently high level of work
capacity over a life time. There are many individuals who use CrossFit
to train for their sport or occupation (MIL/LEO etc.) and an ever
growing number of people who are competing in CrossFit as their primary
sport.  These individuals will generally modify variables of their
programs to better prepare themselves for competition or deployment.

But what about "me"?

The
majority of us are training CrossFit without any regard to a specific
competition or training goal other than health, longevity and elite
fitness.  It's therefore necessary for the average CF'er to take it
upon
themselves to consider their training over longer periods of time than
a week. As mentioned earlier, hitting Wods hard can take a toll on us
and we've got enough people coming more than three times a week that it
has become prudent to formalize some cyclic recovery into our program.
Starting today, we're going to implement posted "Back Off" weeks every
fourth week. We encourage our athletes who train with us three or more
times per week or more to use this as a period to scale back intensity
and give your body a chance to clean house.  The workouts we post on
back off weeks will not be dramatically different than traditional
programming but will favor Max Effort days and shorter (sub 12 min)
Metcons.  Athletes who are following the back off should treat the
workouts as maintenance and accordingly decrease intensity.  If you
train with us less frequently, perhaps once or twice a week and are not
considerably active outside of CrossFit then you shouldn't worry as
much about the back off week and simply listen to your body.

CFSBK Mesocycle
Week 1 On
Week 2 On
Week 3 On
Week 4 On
Week 5 Suggested Back Off

Sunday
Feb282010

WOD 2.28.10

As many rounds as possible in 10 minutes of:
30 Double Unders
10 Kettlebell Swings, 2 pood/1 pood

Post rounds and weight to comments.

Skill Work
Free Standing Handstand Practice

Tom
Tom Rows a 2k

Same Cost, Different Price
Our new payment software, Volusion, runs off a monthly billing cycle rather than the four-week billing cycle that Mind Body used.  What this means, is that in order to keep the cost per class the same, we have to adjust our billing rates. Starting in March, the monthly rates will be as follows:

2x/week: $18/class, $157/month
3x/week: $15/class, $195/month

5x/week: $10/class, $216/month

While this looks like a price increase, it's most certainly not. You'll be paying for the same amount per class on a slightly longer contract. Over the course of a year, a CFSBK member would be paying 12 billing cycles on Volusion as opposed to 13 on our old system. 

By not adjusting our rates, we'd experience about an 8%-10% drop in revenue which, with all the new costs of our new space and program is simply not feasible.

If you're paying by cash or check for a monthly contract, we're going to update you guys to the same price structure as well.  This means that you'll now be able to pay on the same day every month as opposed to adjusting your payment date every time.

If you have any questions, please contact David in person or via email David(at)CrossFitSouthBrooklyn.com


Saturday
Feb272010

Back Squat

1-1-1-1-1
(E4/4) L1 5x5 Sets Across/L2 Max Effort

Post loads to comments.
compare to 2.20.10

With a partner, row as many meters as possible in 15 minutes.  Athletes are not allowed to row more than 500m in a sitting.

Post meters, partner and strategy to comments.

Ryan
It's gonna look something like this..

Remember that we'd like to have a Primal Quest wrap up meeting on Monday, March 1st at 7:30pm at CFSBK. Please rsvp to Margie(at)CrossFitSouthBrooklyn.com if you can make it.

Coaches David and Fox will be at CFNYC today for Kelly Starrett's Mobility and Recovery Certification

Friday
Feb262010

Rest Day

Sarah

Skull and Cross Bones sweater to boot

We love to see dogs at CrossFit.  There's even a cushion, water bowl and some treats located by the stairs for them. Because CrossFit has so many people coming in and out during class times, if your dog bites, gets nervous around strangers or jumps on people it's probably not a good idea to bring them to the gym.

If you're dog is social and friendly, remember the following guidelines:
+ Keep them tied to the stairs during classes and private training. If you'd like to let them off the leash to run around a bit, please ask one of the coaches first.
+ Try to keep your dog off the stretch mats.
+ If your dog starts barking, please attend to it

______________________
Can you name the humans attached to the following CrossFit dogs?

Smudge, Milo, Lego and Tucker

Wednesday
Feb242010

WOD 2.25.10

3 Rounds For Time
25 Deadlifts, 135/95
15 Hang Power Cleans, 135/95
10 Thrusters, 135/95

The thrusters in today's workout are Front Squat to Overhead anyhow.

Post time and Rx to comments.

Assistance Work
Strict Overhand Pull-ups 3x8
Foam Roll and Mat Based Mobility

Steph
Steph W during last week's Overhead Walking Lunges (35lbs)

Check out current Foundations student, Sarah D Boxing at Madison Square Garden

______________________
Spain Tackles Eating Disorders with Proposed Ban
BBC
How Long Does it Take to See Improvements when Eating Real Foods? Fitness Spotlight

Tuesday
Feb232010

Dips

5 Sets Across
(E4/4) L1 Bar Dips/L2 Ring Dips

Post reps and dip variation to comments
compare to 2.17.10

Tabata Dumbbell Hang Squat Clean
Post total reps to comments.

Skill Work

Handstand Practice
Sledgehammer Swings 101

Gabrus
Gabrus does a Tabata Sledgehammer Swing

Check out Paul and Becca of Quist Industries on ABC World News with Diane Sawyer

March is CrossFit South Brooklyn Month at Lululemon Athetica Brookyn!  Stay tuned as Whitney, Sam, Jessy and Christina convert their storefront to a CrossFit theme and have their Saturday classes invade CFSBK.  Team Lululemon Brooklyn has been CrossFitting with us for 3 months now.