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

Post 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

Loading 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 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.
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Super Baby Reveals Link to Strength Gene Singularity Hub
Myostatin Alteration One Step Closer to Human Trials Singularity Hub

5-5-5-5-5
all sets taken from the floor

Warm-Up
Prone Y's
PVC OHS
then
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

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Beauty in Strength CrossFit Journal

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.

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

1-1-1-1-1
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


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

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

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!

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

3-3-3-3-3
L1 5x5 Sets Across, L2 Max Effort

Post loads to comments.
compare to 11.28.09

Skill Work
Kettlebell Snatch refresher


Katie M and Deadlifts


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

CrossFit South Brooklyn's Coaching Staff

Happy Birthday, Sameer P!

Due to an event at the Lyceum, we've had to shift our hours back on the weekends of the 12th/13th and the 19th/20th.  Class times will be 8am, 9am and 10am. Check out the Event's Calendar for the full schedule. We apologize for the inconvenience.

We've still got slots available for December Foundations! Tell your friends, tell your enemies.
Times: Mondays and Wednesdays from 8-9:15pm
Dates: 12/7, 12/9, 12/14, 12/16, 12/21, 12/23, 12/28, 12/30
REGISTER HERE

What do you think we should name our new Anatomy Skeleton?
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Incremental Increases Mark Rippetoe

Handstand Push-Up Practice

Warm-Up
5 Rounds NFT:
5 Forward Rolls, over barriers
5 Box Jumps, increasing height


Nick K improvises some hay bail Jumps

Check out "Food in Mouth" from, Margie's Local

Happy Birthday, Gabe E!

Here are the WODs for the Hoboken Winter Challenge

Event 1
7 Clean and Jerks (145/95)
7 Burpees
7 Rounds For time

Event 2
10 Ring Dips
20 Air Squats
Amrap in 10 minutes

Event 3
1500 meter Row
For time

5 Rounds for time of:
20 Pull-Ups
30 Push-Ups
40 Sit-ups
50 Squats

Rest precisely 3 minutes between each round.

Post times for each round to comments.
compare to 7.6.09

Accessory Work
Foam Roll


Cloyde works Muscle Ups


The Hoboken Winter Challenge is just 11 Days away!  Who all is representing CFSBK?

Tom on 5x3 Deadlifts

Is anyone interested in going in on a Jump Rope order? If so, please check out the two options below and email me (David(at)CrossFitSouthBrooklyn.com) with your rope specs.  When we these come in, please put a piece of athletic tape on the handle and write your name on it.

Power Systems Speed Ropes
Perform Better Speed Rope


December Foundations
Times:
Mondays and Wednesdays from 8:00pm-9:15pm
Dates:
12/7, 12/9, 12/14, 12/16, 12/21, 12/23, 12/28, 12/30
Cost:
$200 General
$170 MIL/LEO (Military, NYPD, FDNY discount)

Register Here!