Bench Press

Fitness: 3x5 Across
Add 5lbs from last week's exposure.

Performance: 5/3/1 (3 week)
70%x3
80%x3
90%x3+

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Bench Press e5/6
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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. Go heavier than last week

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Power Clean e5/6

Matt Chmielecki's 2 year old, Lawson in training for the 2035 CrossFit Games

• Congratulations to the CFSBK Calaveras on their 14-2 win yesterday in Red Hook. This brings the team to a record of 5-1.
• Since Monday is "Murph Day", we'll be doing Sunday's Deadlifts AND Monday's Presses together on Sunday.
• We will not be running AM classes on Sunday, June 2nd as we're hosting the CrossFit Movement and Mobility Course with Kelly Starrett

Memorial Day Murph Details

This year we'll be holding "Murph Day" on Monday, May 27th.  It's a day where our community comes together to celebrate and honor our service men and women.  Whether it's by completing the workout, or cheering on a loved one, or just hanging out for the bbq...All are welcome!  As mentioned yesterday, we need more grillers and are asking that folks bring some sides if they can. Details below:

What is Murph?

For Time:
Run 1 Mile
100 Pull-Ups
200 Push-Ups
300 Squats
Run 1 Mile

Partition the Pull-ups, Push-ups and Squats however you'd like. Start and end with the run. If you've got a 20lb vest or body armour, wear it.  In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

Wow, that sounds crazy...will be there be scaling options?

Yes, folks will be able to do 1/4 Murph, 1/2 Murph or 3/4 Murph to reduce the volume.  Coaches will explain the scaling options before each heat the day of.

*The scaling option for pullups will be Jumping pullups.  Because of the number of people we expect, we will not be offering ring rows or banded pullups as a scaling option.  The volume of jumping pullups will also be reduced.

You are expected to warm-up before your heat on your heat. A perfect warm-up would be some foam rolling or soft tissue work (here is an appropriate MWOD) and some rowing or light jogging. If your ankles are tight we suggest doing a calve smash on a kettlebell handle too. Get loose and ready to go.

Ok, what time do we show up?
The gym will open at 7:45AM and we will be starting the first heat exactly at 8:00AM.   We'll be starting new heats of up to 25 people every 45 minutes and recommend that you arrive 15 minutes early for whichever heat you'd like so that you can warm-up and do any movement prep you'd like.   The last member's heat will run at 11:45AM so make sure you're here before then if you want to complete Murph.

The BBQ itself will start around 11AM and will last until 3pm.  The gym will provide meat and beer.  Members are encouraged to bring a salad, snacks, veggies or any additional sides/beverages to share. If you're going to bring a something, please post it on the event page.

Do I have to sign up for a Heat in advance?

Yes, in order to try to balance out heats this year, we're asking for you to sign-up in advance.  Please use this Fancy Hi-Tech Spreadsheet to pick a heat that you plan to attend.  Just fill in your name under one of the 25 spots for that heat and you're all set.  (Please don't accidentally erase someone else's information...but if you do, Control Z is your friend, right BDdubs?)

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This Is Why You Can't Outrun A Cheetah The Big Picture
Check out the brand new Mobility WOD website
Surreal Wildlife Paintings by Tiffany Bozic 

Back Squat

Fitness: 3x5 Across
Add 5lbs from last weeks Squats.

Performance: 5/3/1 (3 week)
70%x3
80%x3
90%x3+

Post loads to comments.
Squat e8/12
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5 Intervals of:
Row 250 meters

Go hard each round and rest about 2:00 between efforts. Try to keep your times as consistent as possible.

Post times to comments.
compare to 1.28.12

Nick Hoenemeyer (black ARC kit) uses CrossFit to help him with cycling road races with the ARC Racing Team. Nick has been racing for 5 years.

• Baseball tonight! The CFSBK Calveras play at 6:15pm at the Red Hook Ball Fields. Come on down too root on the team and enjoy a summer game.
• Check out mover and shaker Kenji Summers' Vine about packing exercise related equipment (including the old skull and bones). Kenji is the founder of The Passport Project and was presenting at the PACK THIS! seminar.
• All the dirty details for Memorial Day Murph will be explained tomorrow. That being said, we still need volunteers to help on the grill. Please email info(AT)CrossFitSouthBrooklyn.com to sign up and help out!

Trouble Shooting your Linear Progression

Fitness programming often follows a Linear Progression (LP) which uses the tried and true method of slowly adding a little weight each time you train to systematically increase your strength. This method is optimal for novice lifters but sometimes needs to be tinkered with with things get sticky. Below we'll discuss some things to consider when figuring out what you should be lifting on an LP.

"Novice Trainee"
First off, by novice I mean anyone who can sustain adding a little weight every single time they perform a particular barbell lift.  On average, this can be performed for anywhere from 3-6 months of sequential consistent training in that specific lift and rep scheme. Others can sustain an LP much longer if they started very conservatively and/or train the particular lift with less frequency. With the exception of the Back Squat, we usually see each lifts only once per week and often rotated in and out of training waves.  This allows many folks to train an LP in that lift for even longer periods of time and develop a series of accumulated exposures that they add on to over many months.
Any seasoned lifter will tell you this is the golden age of your strength training journey.  Things are ordered and predicable, the gains are consistent and managemable. It's ideal to spend as long as you can in the novice phase before moving on to more advanced programming. Milk an LP for all you can!

Missing Reps
If you could simply add a little weight to your lifts each week forever we'd all be 2,000lb deadlifters and throwing small cars for fun. Eventually you'll hit a wall and start missing reps. Here are a few things to consider regarding failed reps:

Did I start too heavy?
You should get through at LEAST 4-5+ full waves on a particular movement. That means you consistently hit all your exposures through several waves where we use that lift.  Sometimes I see folks straight out of Foundations or just a couple months into things start to grind out or even miss reps very eary in their first training career. This means they got too greedy with weight or perhaps just don't understand how novice strength training works yet. If this is you, then pull back. WAY back to something that forces you to swallow your pride a little. In the beginning there should be some effort involved in moving the barbell, but the bar speed should remain quick and everything should be as perfect and under control. You shouldn't grind or be particularly intimidated by the weights at first. Starting light gives you lots of running room to ingrain the mechanics, get lots of practice in and slowly get really strong.

Did I reset this lift?
Sometimes you've got to take 3 steps back in order to take 5 steps forward later on. If you've been at it for a while and finally are starting to approach failure on your lifts you can reset your numbers by 10-15% of the missed weight.  Often if we pull back to weights we've done before we can barrel past the weights that stopped us initially.  Additionally, you can further extend your LP by performing the same weight for 2 exposures instead of one. For example Pressing 100x5x3 for 2 weeks and then the following week starting a 105x5x3 for another 2 week rotation. This might be exactly what you need to keep the weights moving up over an extended period of time while getting really good at performing the exercise.

Are things getting wonky?
A downfall of the LP is that pesky motor control and tightness issues don't often get better as the weight goes up. In the beginning, everything will feel a little awkward and you won't move as well as the person half your size moving twice as much weight next to you. However, if you start light enough the motor learning portion will happen when the weights are easy enough to handle AND you'll begin to loosen up to the movement in the process. Unfortunately, some issues are harder to trouble shoot out and become more and more pronounced as the weight increases. If your knees cave in a little at 100lbs, they're probably going to touch each other at 150lbs.  In the grand scheme of things, technique issues need to be prioritized above moving more weight, plain and simple. We often get performance hungry and want to see those numbers move up and up even if positions are starting to drift and compromises are made in order to finish each rep. This is no bueno. What you're actually doing is reinforcing problematic positions and digging yourself deeper into a hole that leads to frustration and injury.  We've had troubled movers stay at the same light weights until they demonstrated enough control and consistency to gradually move up in load.  This can be a frustrating position to be in for a lifter hungry to get stronger but a necessary modification in terms of long term health and saftey. Sorry bro.

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All Smiles: Allison Truscheit CrossFit Games
Chemin Vert
One Day On Earth Trailer

Rest Day

Jake L Clean and Jerks 310lbs

Jake's Write Up On His Meet:

An Olympic meet is a VERY LONG day, most of it comprised of anxiously waiting and watching, second guessing yourself and asking WHY IN THE HELL you are doing this??!!!  My weigh in was at 1pm so I showed up at around 1230.  I was a bit worried all week that I wasnt going to make weight as I was consistently weighing around 211-12 (my weight class is up to 206.8).  I had a very light breakfast, eggs and some bacon, and ZERO carbs or water until the weigh in.  I made weight easily at 205.

After the weigh in you sort of sit around and wonder when in the hell you are supposed to start warming up.  The lifting session before you is still going, you arent sure when it will end and how much time you have before your first lift.  Luckily, and this turned out to be crucial, the head olympic coach from Lost Battalion Hall, Artie Dreschler, took me under his wing (thanks to my olympic lifting coach Frankie Murray who was a fellow "competitor" in the 94kg class.  He's a member of the national team and is a truly phenomenal lifter.)  Anyway, Artie timed ALL of my warmup lifts to the minute, told me when to take them and when to just sit and chill.  This proved INVALUABLE.  The timing for my warm up was perfect and i was ready to go when I needed to be.

All week i was constantly worried about my opening Snatch (220).  Its my first meet and all I can think about is NEEDING to hit that opener, get on the board and get in the game.  During the warm up i was shocked at how light all the weights felt.  I took my opener once, about 5 minutes before I went out, and it felt like a joke.  I basically power snatched it.  I wanted to keep the first lift somewhat conservative so I MADE SURE I hit it and got on the board.

My name was called, "Jacob Leivent, opening with 100kg".  I wasnt nervous, just really JACKED up on adrenaline, and ready to get that first lift in.  Stepped up to the bar, waited for the 30 seconds to pass on the clock (There is a funny buzz that goes off at 30 secs), and just went.  I trusted all the training I had done, set my back tighter than I ever had, pulled like fuck, and before i knew it it was over head, half power snatched, and done.  YES!  First lift is good, ready to rock.  Second snatch I had no doubt i was going to hit it, I was feeling fast and powerful.  231, boom, done, on to the next.  I decided to go for 246, not a PR, but I didnt open with a heavy enough weight to go for 256 or something like that.  I hit the 246 reallly easily, adrenaline...its a hell of a drug!

On to the Clean and jerk.  I planned on opening with a very conservative 275#.  I wasnt too worried about making large jumps with the C&J.  I hit the 275 like it was nothing, the jerk felt so light.  Next lift...297, ADRENALINE, easy lift.  I decided to go for a PR and hit 310.  There was never a doubt in my mind that this thing wasnt going to go.  I have never felt so confident and strong.  It is unbelievable what the atmosphere of a competition can do.  HIT IT, 310 felt like 225.

I wound up taking 2nd place in the 94kg (with a 253kg total) and going 6 for 6.  Frankie wound up winning by probably close to 100 lbs!  All in all this was one of the better experiences in athletics I have had since I played college tennis.  Training is fun, it feels good, but there is nothing like the feeling of putting it all on the line, stepping up, and executing when you need to.  Seriously, everyone should compete in something!

To see Jake's 246lb Snatch, check out our Flickr Page
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Brandon R also lifted at this meet and hit 65 kilos on his snatch and 98 kilos in the clean and jerk taking 2nd place in his weight class. Great work, guys!!!

Press

Fitness: 3x5 Across
Perform your fifth 3x5 of Pressing for the cycle. Add 2-5lbs from last week's weight.

Performance: 5/3/1 (3 week)
70%x3
80%x3
90%x3+

Post loads to comments.
Press e5/6
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3 Rounds For Time of:
270m Run
7 Dumbbell Snatch Left
7 Dumbbell Snatch Right
10 Kipping Pull-Ups

Go really fracking heavy on the dumbbells.

Post time and Rx to comments.

The 2013 North East Regionals... we've come a long way!

Nate P has your hook up on high quality suits

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For CFSBK, we're offering 15% off your total first showroom purchase. Click here to book an appointment in our Award Winning NYC Showroom: http://www.altonlane.com/book-appointments. To redeem, simply show this coupon or mention to your Showroom associate that you're from Crossfit South Brooklyn.

Describe your relashionship with germs.
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Some Of My Best Friends Are Germs NYT

Deadlift

Fitness: Heavy 5
Work up to a heavy set of 5. This should be about 5-15lbs heavier than last week.

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

We are doing a rep out today on the deadlift. Any loss of position terminates the set.

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Press e4/6
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Teams of 3 complete the following, chipper style.
150 Kettlebell Swings
150 Push-Ups
150 Calories Rowed

Post time and partners to comments


CP throws 135 overhead

CFSBK 1/2 Marathon Times

These CFSBKers ran the Brooklyn half marathon yesterday and put up some awesome times! Congrats on the great work guys. If we missed you, please post to comments so we can add you to the roster.

Ava Page: 1:43:21
Robert Underwood: 1:47:12
Jen Stopka: 2:42:25
Aileen Hanna: 2:11:25

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A Grizzly Ate My GoPro Camera!
Insane Downhill Bike Race In Chile