Bench Press

Fitness: 3x5 Across
Perform your first 3x5 of Pressing for the cycle. Start conservative and plan for 10-5lb jumps at most.

Performance: 5/3/1 (5 week)
65%x5
75%x5
85%x5+

Post loads to comments.
Bench Press e1/6
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Power Clean

Perform 2 Reps on the minute for 10 minutes.
Today's reps should be heavy but crisp. Make sure every bar is racked correctly before fully recovering.

Post loads to comments.
Power Clean e1/6

Adam S: My art teacher is fitter than yours

DOUBLES OR NOTHING CLINIC

Since 2005, Tim Haft and Shana Brady have traveled across the country teaching rope jumping to thousands of athletes, educators, and fitness professionals. Last year they began offering double unders clinics at boxes throughout the Northeast and so far the response has been terrific.

The 2-hour Doubles or Nothing clinic focuses on mastering double unders as well as singles through an easy to follow step-by-step progression. The goal is to help each athlete perform double unders consistently, efficiently, and with minimal effort. Included in the workshop fee is a customized Punk Rope speed rope.

DATE/TIME
Saturday July 20th
2:15pm-4:15pm

COST
$45 per person

Register Here!
Registration is capped at 20 participants.

TESTIMONIALS
Everyone's skills with the rope improved and they all came away with
some new information, drills, and skills to work on. Tim and Shana
were awesome instructors—knowledgeable, friendly, and so patient! The
members all enjoyed the clinic. Now other members are asking for Tim &
Shana to come back.
—Tim Gagne, Bay State CrossFit

From their positive energy to their passion for coaching, Tim and
Shana put on a great seminar. As a coach it was awesome to learn
progressions that work for double unders, improve my own rope jumping
ability, and see our athletes get their very first double unders!
—Jason Ackerman, Albany CrossFit

I really benefited from the drills in the Doubles or Nothing clinic.
Punk Rope's ethos of working within one's comfort zone to build
confidence with double unders is something I can carry into other
disciplines within CrossFit. Every CrossFitter would benefit from this
seminar, whether they’re looking to achieve their first double or
rattle off 50 in a row. Watching Shana effortlessly breeze through a
minute of doubles alongside some accomplished CrossFit athletes
muscling their way through the same was a revelation.
—Rick, CrossFit Dumbo
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Jump Rope Girl, Worlds Best Jump Roper
CrossFit Double Under Challenge in Central Park
Molly Mets Does 10 Minutes of unbroken Double Unders

Squat

Fitness: 3x5 Across
Perform your first 3x5 Squat for the cycle. Do the math and see where you'll end up at the end of the cycle based on the jumps you make. If you're brand spaking new you might tolerate a 10lb jump for the first few exposures then shift to 5lb jumps. Leave room to grow you little strength flower.

Performance: 5/3/1 (5 week)
65%x5
75%x5
85%x5+

Post loads to comments.
Squat e1/6
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10-9-8-7-6-5-4-3-2-1 reps for time of:
Body Weight Deadlift
Push-Up

Post time and Rx to comments.

A Pious Partner Persistantly Peruses her Peer's Performance

• Reebok was more flexible with their time and now ALL classes today are on as normally scheduled!!!

Programming Review

Have you been keeping tabs on our programming plan for the next 6 weeks? If not read or re-read the following posts before coming in. Remember, we expect you to take your training seriously and be on board with what's going on with programming.

1. Upcoming CrossFit Group Class Lifting Schedule
2. Standardized Warm-Ups
3. Wendler 5/3/1 and CrossFit

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Former CFSBKer Gillian Mounsey doing FULL range of motion HSPUs
The 33 Most Beautiful Abandoned Places on Earth

Rest Day

WOD well done, Annie and Lindsey!

• Are you missing any of your stuff? Check out these most recent Lost and Found shots to see if that missing baking pan or two headed horse hoodie you've been looking for are actually at the gym!
• This Wednesday the 24th there will be no 430pm and 530pm Group classes as Reebok will be in house shooting for their Fall 2013 CrossFit apparel campaign in the gym. All other classes, including the noon are on as normally scheduled.  UPDATE: All classes will be on as normally scheduled on Wednesday.  The photo shoot will not interfere with classes.

Crossfit South Brooklyn Calaveras

This past Monday, the Crossfit South Brooklyn Softball Team won their first game of the season by a total of 9-7. Backed by an impressive pitching outing from Jess Fox, key hits from D.Mak, & McDowell Myers the Calaveras improved to 1-0 on the season. Manager DH3, overran another stop sign from the largely shy Chris Fox with a leadoff HomeRun in the 5th. He now owes us 5 double wall ball shots once his hamstring heals. Inka Hodes in her first start in RF caught a difficult pop fly, while Rebecca C chipped in with a few hits. Control Z (Ben W.) made some nice picks at first and J Bails smashed a liner to the SS. John McCann Doyle continued his opposite field barrage, and Chris Fox was robbed of at least 3 base hits. Noble Nolan made his debut, and David Fung earned MVP honors for managing the roster. Noahapologies scored an insurance run on hustle grit and overall swag. GO SBK!

Next game is Friday 4/26 at 6:15pm at the RedHook Ball fields.  Spectators are welcome!

Masters Competition at Reebok

Reebok is proud to announce the Nor’easter Masters Competition, presented by Reebok and TJ’s Gym. This event will be held at Reebok CrossFit ONE in Canton, MA on June 29^th and 30^th.

TJ’s Gym has executed several successful masters’ events in Northern California (the birthplace of CrossFit) and are excited to be the hosting their first east coast competition.  If any CFSBK Masters athletes are interested, please email David(AT)CrossFitSouthBrooklyn.com and I'll begin to organize a team.

The Nor’easter Masters is for athletes ages 40 and up.  Age groups for each gender will be 40-44, 45-49, 50-54, 55-59, and 60+. 

Registration opens Monday, April 22^nd at 12 noon EST and will be capped at 200 athletes.  For more information on the event or to register please visit link below:

Nor'easter Masters Event Info.

Over 40 but not ready to compete? Under 40 and want to volunteer or judge?  Volunteers and Judges are needed – the link above will soon have a place for judge and volunteer registration, so please keep a lookout for that!
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Anja Jordalen Norway clean and jerk 105 kg
Julia Rohde and Maria De La Puente 2008

Press

Fitness: 3x5 Across
Perform your first 3x5 of Pressing for the cycle. This lift is the most sensitive to weight increases of all the barbell lifts we do. Start conservative and plan for 5lb jumps at most.

Performance: 5/3/1 (5 week)
65%x5
75%x5
85%x5+

Post loads to comments.
Press e1/6
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5 Rounds For Time of:
7 Dumbbell Thrusters 45/25
7 Kipping Pull-Ups or Jumping C2B Pull-Ups

Post time and Rx to comments.


Leslie B with getting ready to jerk

Reebok at CFSBK This Wednesday

This Wednesday the 24th there will be no 430pm and 530pm Group classes as Reebok will be in house shooting for their Fall 2013 CrossFit apparel campaign in the gym. All other classes, including the noon are on as normally scheduled.

Wendler 5/3/1 and Group Classes

The new cycle is starting today so here's a preview. Our intermediate and advanced athletes will be following a Wendler 5/3/1 for the 4 lifts we'll be doing over the next 6 weeks. The lifting schedule is as follows:

• Monday - Press. Fitness 3x5 LP, Performance 5/3/1
• Wednesday - Low Bar Back Squat. Fitness 3x5 LP, Performance 5/3/1 or Recovery Day 
• Thursday - Bench Press. Fitness 3x5 LP, Performance 5/3/1 + Power Clean Fitness and Performance EMOTM work 
• Saturday - Low Bar Back Squat. Fitness 3x5 LP, Performance 5/3/1 or Recovery Day 
• Sunday - Deadlift. Fitness 1x5 LP, Performance 5/3/1

The 5/3/1 is a strength program developed by Jim Wendler that uses sub-maximal loads (a "Wendler max" is 90% of a 1RM) to keep the lifter fresh and allow for recovery from week to week. Each week there are 3  ascending 'work' sets and the loads on the bar go up each week as well. The first week each set is 5 reps, the second it's 3, and the third week it's a set of 5, followed by a set of 3, followed by a set of 1.

Here are the percentages for the work sets

Week 1
5x65%, 5x75%, 5x85%

Week 2
3x70%, 3x80%, 3x90%

Week 3
5x75%, 3x85%, 1x95%

For example, in Week 1, if you had a true 1RM press of 125lbs, you would be working off 90% of that which is 113lbs. So after your warm-up sets, you work sets would be: 73x5, 85x5, 96x5+

Week 4 is usually a de-load week but we'll be running back to back cycles and holding off the de-load until after week 6. So, week 4 you will be starting over using week 1 percentages and basing them off a slightly higher number. Remember, the starting percentages are based off 90% of a 1RM, not a true 1RM.

Still following along? Good, here's where it gets fun. The last set each week is a 'rep-out' where you'll go all out and do as many reps as possible at that week's load. While you should be pushing your limits on the rep-out you should not be failing so go until you feel like you have one good rep left and stop right there.

You with me? Alright, here's a wrinkle. We will NOT be doing a rep-out on the deadlift. We feel that the benefits of doing a bunch of potentially garbage reps at pretty heavy loads do not outweigh the risk of injury. So for the deadlift you'll just hit the weeks reps and stop there.

Cool? There's a bit of math involved in figuring out your work weights. I feel your anxiety. The percentages for each week will be on the blog and the white board, and we've got a bunch of calculators in the gym to help but there are some cool apps that you can download to make it even easier. Here's a link for a free one that we found to be particularly easy to use.

*Last 2 notes*

-If you're a beginner lifter then each week you'll perform 3 sets of 5 reps at a load that allows you to move with technical proficiency, increasing weight from week to week as appropriate. If you're not sure which program to follow ask a coach. To read more about linear progressions and how to implement them in CrossFit Group Classes, click here.

-If you do not have a recent 1RM you can extrapolate one using this calculator.

Today the start of the cycle...get stoked!
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How to Build Pure Strength, An interview with Jim Wendler T-Nation

Deadlift

Take 15 minutes to work up towards a heavy single or triple on the Deadlift. Loss of position is considered a missed rep.

Here is an example of someone working up to a 360lb triple.
135x5
225x5
275x3
315x1 (last warm-up)
335x3
350x3
360x3 (top set)

Post loads to comments.
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Turkish Get-Up
Work up to a heavy triple on each arm. Only go as heavy as your weaker arm can do a triple on. Carrying implement is limited to Dumbbells today.

Post loads to comments.


Sports Illustrated Kids 2012 SportsKids of the Year: Conner and Cayden Long

Standardized Warm-Ups

In the next cycle you'll see a resurfacing of the standardized warm up. This helps coaches start classes smoothly and also gives our athletes regular exposure to strength based bodyweight exercise classics like the push up and the pull up. They are as follows:

Warm Up 1

3 RNFT
5-10 Pull Ups (bands OK)
15 Hollow Rocks (or a 20 seconds Hollow Hold)
15 Overhead Squats

Warm Up 2
3 RNFT
10 Push Ups
10 Ring Rows
8 each Reverse Lunges

We want you to take your time and be present with each rep, and not simply fly through them to get them done. These seemingly simple movements are a perfect time to practice virtuosity.  Alternate warm-ups each time you come to class. If you only come 2xW you can pick the same one each time and work on either your push-up or your pull-up, whichever needs more work.

Please Sign This Petition to Keep our Degraw St Pool!

"The U.S. Environmental Protection Agency (EPA) has released its proposed plan for the cleanup of the Gowanus Canal Superfund site. Comments on the plan must be received by April 27th, 2013.

As part of the plan, the EPA is proposing to close a much loved community resource, the “Double D” community pool, (Right down the street from CFSBK) to excavate and build a 2 to17 million gallon raw sewage storage facility with flow through tanks beneath it." ... Read more and sign
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Step By Step Turkish Get Up Robertson Training Systems