January 2009 Archives

2009: A good year....and now 2 Goodyears

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Saturday, 31 January 2009

Rest Day. But I promise if you come in that Jeff will have something "fun" for you to do.

And it might just involve one of these....

Thanks to Torch for being the scale reference...

Our Nicoles Are Mighty!!!

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Friday, 30 January 2009


Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Post number of pull-ups completed for each round to comments.

Compare to 19 November 2009.

Today's linky goodness: Would You Eat It? Think of this as "Hot or Not?" for food...

Elizabeth / 4 More for the Record Board

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Thursday, 29 January 2009


21-15-9 reps of:
Clean 135 pounds
Ring dips

This is a "for time" WOD so post those times to the comments. And try to beat your numbers from last time, 26 October 2008.


In local news, due to popular request (and some extra space over on the right), 4 more CrossFit WODs have been added to the CrossFit Brooklyn Record Board. They are:

1 RM Clean and Jerk
500m Row*
5km Row
and the last event - because it was independently suggested by 2 instructors - is....

* - Because a strict "500m Row" WOD is rare, it is eligible for competition any time it comes up in a WOD.

Is good? Is bad? Comment!

Just One Thrust?

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Wednesday 090128 (21)

Thruster 1-1-1-1-1-1-1 reps

Post loads to comments.

Compare to 081101.

Whaddya mean, just "one" thrust? I know, you kids are used to doing lots of them, over and over but this will help, really...
So come on down and add your score to the lovely whiteboard and be the object of admiration of our growing community here at CrossFit Brooklyn.

praying at B3.jpg
Praying for death will not ease your pain, my friend...

Rest yourselves....because it is now ON!

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Tuesday, 27 January 2009

Main site says Rest Day. I am not sure what is scheduled given that this cycle went a little oddly with our super-late opening on Saturday. There's really nothing else to do but come in and throw yourself on the mercy of the Court!


As a part of the continuing series of improvements the new CrossFit Brooklyn, Sam, Moon and Kevin P. (when are we just going to nickname him "Ah-nold"?) speced out the CrossFit Brooklyn Official House Records board for 2009.


Here are some answers to some Quickly Thought Up Questions (QTUP):

1) Can I submit my times/weights/rounds from anywhere?

Anywhere? No. Records that go on the board should have been achieved at (or near, in the case of runs) Brooklyn unless particular exceptions are required (like the Total being effectively canceled, forcing people to go outside the gym that day.)

2) Can I submit from any time in my past?

No. Records are for WODs done this year only. At the end of 2009, the board will be erased and the field will be made wide open again If you were good enough to be up there in 2009, you should be even better in 2010. We want to avoid the "Al Bundy Syndrome" where people have that "4 touchdowns in one game" day and then slack off for the next 10 years.

3) Can I try to get a record at any time?

No. The board will be filled in as the WOD comes up in the natural cycle of things. People will get one opportunity, either on the day of the WOD or on a day up to and including the Rest Day after the WOD was announced. After that people will have to wait until the next time the WOD comes up in the cycle.

4) But I think the heel wedges in my new Romaleos threw off my deadlift form in the recent CrossFit Total, and if I just tried for a redo I could put myself firmly in the '800 Club' where I belong....

Suck it up, Moon! The WOD will come up again. This will encourage you to work on your form in the meantime.

5) Murph just happened a few weeks ago - will my score count?

There will be limited backfilling allowed for certain WODs that we missed, including that Murph. Don't worry - we'll take care of ya.

6) Speaking of that Murph, what about subs (as in a lack of weight vest) for that or other WODs?

To go on the board, one has to do the WOD as RXed. In this case, if the requisite weight vest was not used, it does not count. Scores achieved by women using official "women's weights" as defined in the WOD by the main site will count.

7) How will we submit our records for comparison/consideration?

There will be a section of the whiteboard where people can put their scores for consideration to go on the Records Board when a relevant WOD comes up. Once the Rest Day for that cycle is concluded, we'll figure out which scores go up on the wall.

8) How were those WODs picked (or often what is meant is "The WOD I am awesome at is not up there - can that be included?")?

Those are considered to be a pretty good representation of Girls, Fallen Heroes, weightlifting and running. That should allow for everyone to have something to shoot for that matches their strengths. If something was obviously missed, just say so and if the claim is reasonable then it might get wedged in there or, more likely, it will bounce something else out because space is limited.

9) I think the only way Greg managed to leap up to a 170 pound press is through the use of illicit Northern Portuguese-styled blood doping techniques. How can his CFT score be called into question for review by some sort of Ruling Committee?

Seriously? Look - this is supposed to be a fun little addition to the gym. When it stops being fun, it's coming down and we are going to get an artist to recreate this mural with Jeff as the wrestler. [Given the potential for a conflict of interest, Jeff cannot be the only one to suddenly claim that this is not fun.]

My point being, even if you think everyone else has lost their minds and you do not think a record should be up there, just let it go people. At best that person is only going to enjoy the "glory" for the next 330ish days. Meanwhile making an overblown fuss about a score can result in your widely being considered a douche for several years.

10) What's the format up there?

For each WOD there are 3 ranks for women and 3 ranks for men. The top unsubbed values for that particular WOD is written and then their name next to it. To start, women are written in red and men in blue. We'll see how well that convention holds as we are hell on the markers there.

Let the games begin!


Finally, I went into the archives so you did not have to in order that I might bring up this old-but-classic Coach Glassman story that I mentioned during last night's class. Please to read and enjoy:

"The GHD sit-up was once a gym staple. In the gym today only rarely will someone be found doing other than back extensions on the GHD. In no small measure the decline of the GHD or roman chair sit-up coincided with the advent of the crunch. The crunch came to fashion on warnings and claims in popular media of the traditional sit-up's destructive impact on the back. It was argued that the GHD style sit-up's primary movers were the hip flexors and not the abs and consequently this sit-up, and sit-ups like it, were actually not good abdominal exercises. It was further argued that recruiting the hip flexors to lift the torso was destructive to the lumbar spine. Once every couple of years we get lucky and find an exercise physiologist to repeat this message of poor ab recruitment and lower back destruction standing in front of the GHD apparatus. What we do is ask them to mount the GHD and perform a set of thirty sit-ups for us while rehashing the poor recruitment claim. The fun comes the following day when the report comes back from the exercise scientist that they are almost too sore to sit upright. Laughing, walking, standing, and moving are all excruciating. Where are they hit? The abs.

Our favorite story along these same lines comes from Matt Weaver (www.speed101.com), arguably the world's fastest human being. On top of being known for hitting 85 mph on a bike, Matt was crowned "King Sit-Up" in high school for completing 100 perfect-form bodyslapping sit-ups (BSSU's) in one minute. In one of his earlier visits to CrossFit Santa Cruz he found himself in a multi-station circuit with a group of CrossFit veterans that included twenty-one reps of GHD sit-ups with a full range of motion, hands reaching back to the floor. The workout left Matt sick in the immediate aftermath. This was a surprisefor sure but nothing prepared Matt for what came the following morning: "I awoke later without the slightest ability to sit up. It was as if the six pack was totally gone, though all ribs remained. The curse had left me merely able to roll over and slither like a snake off the edge of the bed. From there I had to use my arms in humiliating ways to move about. I avoided being seen. A week passed, and I began to revitalize."

The worst was yet to come! In the wake of Matt's being dethroned as King Sit-Up, his abs had swollen and distended markedly. This kid looked fat and sunburned where the week before he'd been ripped and lily white. As the swelling subsided, his scrotum grew and grew and grew. Matt's father, John, is an ER doc, so he was consulted. He laughed himself to near seizure. Our kind of doc. Before the swelling stopped Matt's scrotum had become the size of a small and very ugly cantaloupe. Why we have no pictures we'll never understand. Apparently the fluids that had swollen Matt's abs had drained into the inguinal canal and filled the scrotum. Oh, and apparently GHD sit-ups recruit the abs. Matt is convinced.

The lesson we've drawn from the GHD sit-up is that in spite of the primacy of hip flexors over trunk flexors, or the abs, in this sit-up it recruits the abs powerfully in two ways. First, the movement takes the trunk from hyperextension to full flexion, albeit with negligible load. (No crunch can match this range of motion.) Second, the role of the abs in this sit-up is powerful and largely isometric - i.e., they stabilize the torso from undue extension. This second point is consistent with our belief that the most powerful, functional, and developmental contractions of the trunk are isometric, not isokinetic. Our favorite ab exercises are predominantly stabilization or isometric exercises. The GHD sit-up, the L sit, and the overhead squat share this stabilization role. The lack of trunk flexion in these moves hides their potency from the uninitiated." - Greg Glassman

GHD - Check!

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Monday, 26 January 2009

Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions

Post time to comments.

Because of the nature of the WOD, we will have to do this in several heats and some people may want to make this up tomorrow as well. If you want to do this today, get in early!

Also, this is a fun and functional GHD but this particular model does not have the requisite Man Canyon that (male) people seem to enjoy. This means that making sure that setting the machine to the proper positioning is very important - please ask an instructor to help if you are not sure. If you do not do this, we would like to ask that you NOT send us any pictures of any sort of abrasion, bruising, swelling, or any type of "Does this look right to you?" imagery that may result from improper use of the GHD.

Today's link: An examination of the school-served Chicken Nugget.

Sunday, 25 January 2009


Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

Post time for each of your five rounds to comments.

And yes, we are open - the CrossFit Brooklyn Ice Pirates - Court, Martin, Moon and Torch - were successful in fixing much of the roof situation.

In the beginning...

Thanks to Friday's warm day, the ice broke up a good amount. Also we unclogged the drain that was holding the liquid water back. I've never been so happy to see the basement flood...

The ice started to refreeze on Sat, requiring a long afternoon of hammering to break up.

And into the "parking lot" it goes!

Brooklyn, we have a problem.

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Saturday, 24 January 2009

We've got a roof issue going on that needs to be addressed right away. Because your safety is our primary concern, we are going to close the gym today during our usual hours while we fix it. We may reopen later in the day today. Updates will be posted here.

Update 3:30

Drain obstruction has been taken care of and the ice is undergoing removal....GAME ON!

So a couple of the Trainerfolk will be here for an hour or two. I'll be on the roof clearing ice. If someone wants to swing by and do a Total that's cool with us.

Rest / Catchup Day

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Friday, 23 January 2009

Court is running the show tonight so he'll determine if it's "make-up" night or if he's devised something more fun/clever for everyone to try.

And at 8:00, people will be meeting up at the gym to go to a Rest Day Dinner. For those not familiar with the concept, these dinners generally happen every 4 weeks when the Rest Day falls on a Friday. We have not had too many of these recently because the Friday Rest Days have hit right during the holidays but we're resuming the practice and this time it's going to be Brooklyn-based (often these happen in Manhattan.) I am not exactly sure where we are going tonight but Jeff is leading the way so I am positive there will be lots of food available!


Crossfit Brooklyn Skill Carnival Class Report: "Kipping Klass" with Torch.

One of our newest instructors, Torch, finally got to hold that Kipping Workshop class that he had made mention of some time ago. It was his first mention of this that actually started us all to think about what other workshops we would like to teach which led to the idea of a Skills Carnival in the first place. Here are his happy - and in Syncere's case, *very* happy - students.

Only those with any grip strength could hang onto those bars by the end of class.

From beginning to end, he led the class through the longest set of progression drills I have ever seen for pull-ups and the results spoke for themselves. I watched people go from virtually no kipping skills close the class moving like a pro. And remembering that kipping is not just for pull-ups, I got to see several people apply the technique to the rings and throw up some impressive first-time muscle-ups.

And he thought it was going to be difficult....

As for Torch's view of the class, he just had this to say:

"As far as my class, absent ripping apart my hand I was happy with how it went.... I think the size was just about at capacity for mine, but still very manageable. All in all, I think the event was a success."

CrossFit Brooklyn - We've got butterflies in wintertime!

One last thing. Remember that Torch demoed every aspect of kipping and progressions multiple times after a week that was particularly pull-up-heavy. As a result, it could be well said that he gave a lot to teach that class - including a lot of hand skin the next day...

Having a skin-shedding mutant power is not as cool as one might think.

Suck: Now in new flavors!

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Thursday, 22 January 2009

Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees

Post time to comments.

As pointed out on the main site, the trailing knee should just gently touch the ground. Just in general - and particularly because we're working with weighted lunges - we do not want to smack that knee down on either flavor of floor pads that we have and especially the concrete areas.

Bonus points for anyone who does this outside (easier to measure off 50')!


Crossfit Brooklyn Skill Carnival Class Report: "Strength Training with Squats and more!" with Justin Algera.

The official class picture.

It is an unspoken rule in Brooklyn that when Justin (aka "Thor") takes time to provide deep instruction on lifting techniques, everyone who pays attention benefits greatly. That is why he was the clear choice to lead the Strength Training class that kicked off Monday's Carnival. Unfortunately, I was not able to observe much of this class at all. Running to get a car (thanks Zipcar!), gathering supplies for the gym, picking up CrossFit Virtuosity's gear from points around the city, and finding a Whole Foods for the promised Organic Milk resulted in my late and hasty arrival in the middle of the class. Even then, my "participation" meant requesting van unloading help! By the time I returned on-site, the class was nearly done. Still I did get an action shot or two...

"Weight on the heels!!!"

Thor had the following comments to say about the class from his POV

"For the strength circus, I thought all in all things went pretty well... A good turnout and people appeared very receptive to what was being discussed. Of course any endeavor such as this is going to produce a couple of issues here and there, but nothing that really took away from the presentation.... The participants were great and took part nicely and had some really great questions. I wish I could have touched more on the Olympic lifts, but unfortunately there just didn't end up being enough time, but I will definitely focus more on that next time."
The view from the back of the house.

Check the site tomorrow to see exclusive pictures and a summary of Torch's Kipping Klass!

Wednesday, 21 January 2009

For time:
15 Handstand push-ups
1 L Pull-up
13 Handstand push-ups
3 L Pull-ups
11 Handstand push-ups
5 L Pull-ups
9 Handstand push-ups
7 L Pull-ups
7 Handstand push-ups
9 L Pull-ups
5 Handstand push-ups
11 L Pull-ups
3 Handstand push-ups
13 L Pull-ups
1 Handstand push-up
15 L Pull-ups

Post time to comments.

For the handstand pull-up push-up shy: We have plenty of subs we can offer you as the progression to complete HSPUs is full of interstitial stages that you can utilize depending on your ability!


Reviewing progress is a key part of learning and so for the next few days, we plan to post up the feedback from both instructors and participants of the classes regarding the content, structure, scheduling, and anything else regarding the particular class or the entire Carnival. We would like to hear from you, the members, about how you thought it went and any improvement ideas that you might have. So please, either post them here in the comments or email them to our contact address.

I really wanted "Korova" brand milk, but this would just have to do.

Guess who's back....

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Tuesday, 20 January 2009

"Mr. Joshua"

Five rounds for time of:
Run 400 meters
30 Glute-ham sit-ups
250 pound Deadlift, 15 reps

Brooklyn runners - carefully walk the 400m in advance of the WOD to make sure you know where any ice patches are. Then do your best and post your time to the comments.

Compare to 26 Nov 08 or even 10 Oct 08. That this particular workout is coming up so frequently could be taken as a sign that it is considered particularly useful.


Carnival Wrap-up

Wow! What a great experience that was! What started out as a little idea a few weeks ago became a fantastic reality for one glorious day. My only regret is that I obsessed so much with shuffling stuff around the city, acquiring and installing some new stuff for the gym, and getting some minor improvements completed (I have to check some tasks off in my mind otherwise they nag at me louder and louder) that I didn't get to play enough. Although I did get a couple classes in later in the day - between Keith's CrossFit Virtuosity sampler class and Kurt's running tutorials so my body is definitely feeling like I got in some workout time.

Thanks to everyone who came out - especially in such awful weather - I know it could not have been easy for you to motivate to give up holiday relaxing and venture out into blowing snow to go work out for 2, 4 and in a couple cases, even 6 and 8 hours! Also, special thanks to those who helped unload that van of workout gear, water and milk.

Our next steps are to engage in a review how this went from all angles to help improve the day-to-day instruction and to explore how we might offer an even better event in the future. Later today, those participants who gave us their email addresses should receive a brief survey about their likes and dislikes about the programming, conditions, equipment and more. However in the interests of exploring through dialogue, if people would like to discuss the event here, by all means do so. Over the week, the daily blog post will focus on each class with comments by the class instructor and some participants.

After all, 16 February 2009 is a Monday....a rest day...and President's Day so SAVE THE DATE!

Welcome to Carnival Season

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Monday, 19 January 2009


Update: 1:25 pm

I am live from the Skills Carnival where Torch is working about 20 folks through the fundamentals of kipping. The bar is getting quite the workout indeed. Looks like many of the people who came to Justin's class stuck around for the 1:00 class!

Come on down - we're running this thing all day. As a reminder, the remaining schedule is as follows:

3 - 5: "Hell's Bells: Kettlebells and you" w/ The Supreme Court
5 - 7: "Virtuosity Gymnastics Preview: Come and get a taste of CrossFit Virtuosity's programming with Coach Keith. Try tumbling, cartwheels, handstands and more." w/ Coach Keith Wittenstein
7 - 8:30: "The Tao of Hauling Ass: Running properly." w/ Kurt Tullar
8:30 - until: "The CrossFit Kitchen Sink - Great skills that don't come up in WODs much" w/ Erica and Jeff

Pictures coming if I can dig up a proper USB cable....

Update: 3:45 pm

The Supreme Court is in session with his KettleHell class. Even with some extras here, we don't have enough bells for all the people at once, but sharing isn't bad, right? Also, he has been employing unique equipment for this class - good thing we have Keith's mats!

Oh - and there have been some infrastructure improvements. Come in and see!

Perfect for Brooklyn!

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Sunday, 18 January 2009

Hang power clean 1-1-1-1-1-1-1 reps

Post loads to comments.

And, in case you haven't heard of what's happening tomorrow, it's CrossFit Brooklyn's Skills Carnival!!!

The final schedule is as follows:

11 - 1: "Big Engines Don't Slow Cars Down: Strength Training with Squats and more!" w/ Justin Algera.
1 - 3: "Kipping Klass" w/ Torch
3 - 5: "Hell's Bells: Kettlebells and you" w/ The Supreme Court
5 - 7: "Virtuosity Gymnastics Preview: Come and get a taste of CrossFit Virtuosity's programming with Coach Keith. Try tumbling, cartwheels, handstands and more." w/ Coach Keith Wittenstein
7 - 8:30: "The Tao of Hauling Ass: Running properly." w/ Kurt Tullar
8:30 - until: "The CrossFit Kitchen Sink - Great skills that don't come up in WODs much" w/ Erica and Jeff

So members, Elements participants, invited guests, come for one class or come for all of them!

Come for the run - stay for the sub

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Saturday, 17 January 2009

Run 10k.

And knowing how much Erica hates the cold, I would expect to see a pretty interesting subsitute workout be created. Come on in and see what she has in mind!

Oh and speaking of Erica, because of frequent requests for tutoring in particular exercises by clients and her own specialties, both she and Jeff have come up with a new class for the Skills Carnival on Monday. That's right, we're talking double-unders, pistols, isometrics and more. We're going to put them in the show-closing position so all of you, working or not, should be able to attend!

So now the new schedule is below:

11 - 1: "Big Engines Don't Slow Cars Down: Strength Training with Squats and more!" w/ Justin Algera.
1 - 3: "Kipping Klass" w/ Torch
3 - 5: "Hell's Bells: Kettlebells and you" w/ The Supreme Court
5 - 7: "Virtuosity Gymnastics Preview: Come and get a taste of CrossFit Virtuosity's programming with Coach Keith. Try tumbling, cartwheels, handstands and more." w/ Coach Keith Wittenstein
7 - 8:30: "The Tao of Hauling Ass: Running properly." w/ Kurt Tullar
8:30 - until: "The CrossFit Kitchen Sink - Great skills that don't come up in WODs much" w/ Erica and Jeff

Again, please do us the favor of informing us of your intent to attend any/all classes at our Contact Us email address. We won't write back to you unless you request but letting us know does help each instructor prepare for their class.

One at a time on the GHD, plz.

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Friday, 16 January 2009

For time:
10 GHD Sit-ups
10 Hip & Back Extensions
95 pound Thrusters, 30 reps
50 Pull-ups

30 GHD Sit-ups
30 Hip & Back Extensions
95 pound Thrusters, 20 reps
35 Pull-ups

50 GHD Sit-ups
50 Hip & Back Extensions
95 pound Thrusters, 10 reps
20 Pull-ups

Post time to comments.

Our newest member Marc did not believe the claims that the new floor section is extremely comfortable. However after being put through a 20 min AMRAP, the two were inseparable! His moans of (presumed) ecstasy filled the gym for almost 7 minutes as he relished in the rich and luxurious ergonomic contours of our floor tiles. Come on by and try them yourself!

Hey - it's been nearly 24 hours since I last plugged the CrossFit Brooklyn Skills Carnival!
Come (and not) win prizes! Enjoy the bright (fluorescent) lights! Stay for the (awesome) instructors! Pizza and beer will be available (from local, nearby establishments that will gleefully accept your cash and credit cards)!!!

Here's that schedule again - note the minor change with Kurt's running class start time.

11 - 1: "Big Engines Don't Slow Cars Down: Strength Training with Squats and more!" w/ Justin Algera.
1 - 3: "Kipping Klass" w/ Torch
3 - 5: "Hell's Bells: Kettlebells and you" w/ The Supreme Court
5 - 7: "Virtuosity Gymnastics Preview: Come and get a taste of CrossFit Virtuosity's programming with Coach Keith. Try tumbling, cartwheels, handstands and more." w/ Coach Keith Wittenstein
7 - 9: "The Tao of Hauling Ass: Running properly." w/ Kurt Tullar
(Note: At least part of this class will be held indoors for the purposes of form evaluation and possible video analysis. Underarmor has asked me to request that you please stop calling their help line about a "performance parka" line of winter wear as this does not exist.)

Last Rest Day Before The Carnival!!!

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Thursday, 15 January 2009

Mainsite Rest Day

Come on by and find out what physical madness Jack Bauer and Thor have whipped up for you to "enjoy" at 6:30 or press your luck and see what Moon will have for you at 7:30.

Don't forget to encourage your friends to drop by to tonight's Beginner's Class at 7:00. What? They can't make it tonight? Well we also run them Saturday and Sunday at 1. Less excuses - more burpees!

Oh and this just in: Your bar work sucks...

Keep those shoulders up!

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Wednesday, 14 January 2009

Overhead squat 3-3-3-3-3 reps

Post loads to comments.


Still another reminder (I promise, just 5 more after this one and I'll stop): CrossFit Brooklyn's "Carnival of Skills" will happen on Monday, 19 January 2009. Remember - all classes are free (as in beer) for CrossFitNYC members, so Manhattanites take note - this would be a great day for a healthy field trip.

The current schedule remains as follows:

11 - 1: "Big Engines Don't Slow Cars Down: Strength Training with Squats and more!" w/ Justin Algera.
1 - 3: "Kipping Klass" w/ Torch
3 - 5: "Hell's Bells: Kettlebells and you" w/ The Supreme Court
5 - 7: "Virtuosity Gymnastics Preview: Come and get a taste of CrossFit Virtuosity's programming with Coach Keith. Try tumbling, cartwheels, handstands and more." w/ Coach Keith Wittenstein
7:30 - 9: "The Tao of Hauling Ass: Running properly." w/ Kurt Tullar

If you have other questions or just want to be so kind as to RSVP for class(es), please write.


Pull and dip.

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Tuesday, 13 January 2009

For time:
155 pound Power clean 15 reps
30 Ring dips
155 pound Power clean 12 reps
24 Ring dips
155 pound Power clean 9 reps
18 Ring dips
155 pound Power clean 6 reps
12 Ring dips
155 pound Power clean 3 reps
6 Ring dips

Post time to comments.


And now I would like to welcome back some old friends to CrossFit Brooklyn....

Cubbies are back - now with "I F-ing Dare You To Collapse On Kurt's Fingers Again!" brand bracing!


Signboard is online! The bottom retention cable isn't connected yet, but the hinge situation is fixed.


Another reminder, the "Carnival of Skills" is rolling into CrossFit Brooklyn on Monday, 19 January 2009. Check your office calendar as you might have the day off so you can get there plenty early in the day and enjoy various classes. Remember - all classes are free (as in beer) for CrossFitNYC members, so Manhattanites take note - this would be a great day for a healthy field trip.

The current schedule is as follows:

11 - 1: "Big Engines Don't Slow Cars Down: Strength Training with Squats and more!" w/ Justin Algera. Yes, organic whole milk will be served.
1 - 3: "Kipping Klass" w/ Torch
3 - 5: "Hell's Bells: Kettlebells and you" w/ The Supreme Court
5 - 7: "Virtuosity Gymnastics Preview: Come and get a taste of CrossFit Virtuosity's programming with Coach Keith. Try tumbling, cartwheels, handstands and more." w/ Coach Keith Wittenstein
7:30 - 9: "The Tao of Hauling Ass: Running properly." w/ Kurt Tullar (Outdoor class in/around the gym area - so dress accordingly)

Some answers to questions may already be here. If you have other questions, please feel free to write.


Errata: Zach was good enough to point out that a blog comment published yesterday by the editor of this site contained remarks that directly implied that "carny's from the midwest" would be satisfied living in a dank and damp basement, required criminal background checks, and may or may not be inclined to bury various items including animals and/or human bodies underneath the foundation of the basement.

In actuality, the plural form of "carny" ("carnies") should have been used and not the singular possessive case. Additionally, "midwest" did not use the correct proper noun capitalization. "Midwest" would have been correct and should have been used in this case. We regret the errors.

Monday, 12 January 2009

For time 30, 25, 20, 15, 10, and 5 rep rounds of:
Virtual shoveling

With an Olympic bar holding only one plate (men use 45 pound plate, women use 25 pound plate), touch the plate on one side of the barrier then the other for one "rep." Barrier is 24."

Post time to comments.

And now for the big announcement that we are very excited about...


image: www.freeimages.co.uk

CrossFit Brooklyn's Carnival of Skills

[cue circus music]

On Monday, 19 January, CrossFit Brooklyn will be hosting our first "Carnival of Skills" festival all day! This is your chance as a member of the CrossFitNYC family to spend some quality time learning and/or perfecting a variety of skills essential to fitness as taught by some of our leading instructors and members who happen to also specialize in these specific areas. And, as an additional treat, we have special guest Coach Keith Wittenstein of CrossFit Virtuosity who will be providing a sampling of the unique and popular CrossFit Virtuosity programming.

Currently the REVISED schedule is as follows:


11 - 1: "Big Engines Don't Slow Cars Down: Strength Training with Squats and more!" w/ Justin Algera. Yes, organic whole milk will be served.
1 - 3: "Kipping Klass" w/ Torch
3 - 5: "Hell's Bells: Kettlebells and you" w/ The Supreme Court
5 - 7: "Virtuosity Gymnastics Preview: Come and get a taste of CrossFit Virtuosity's programming with Coach Keith. Try tumbling, cartwheels, handstands and more." w/ Coach Keith Wittenstein
7:30 - 9: "The Tao of Hauling Ass: Running properly." w/ Kurt Tullar (Outdoor class - perhaps at McCarren Park - so dress accordingly)

We may be adding some other events in addition to or parallel with the above, but this is the framework that we have thus far. Stay tuned to this blog for additional details and schedule changes.

Here are some answers to "Pre-Thought Of Questions":
1) How much is this going to cost the members?

A) Every class is.....*drum roll*....FREE!!!

2) Do I need to go to every class?

A) No. Pick and choose which one(s) you want to hit or just go to them all!

3) This is on a Monday, right? What about my W-O-D? What about my J-O-B?

A) The 19th is both a CrossFit Rest Day and for many, it is a day off - MLKJr Birthday, Celebrated.

4) Is it cool if I take pictures at the classes at CrossFit Brooklyn?

A) Yes, it is very cool to take pictures at CrossFit Brooklyn. However if you are going to post the pictures online, make sure that every person in the picture is ok with that.

5) Should I RSVP for the event or for a particular course?

A) Wouldn't be a bad idea - especially for the CrossFit Virtuosity class as that is expected to be very popular. Use our Contact Us email to do so. If this gets WAY too popular, we may have to apply some cutoffs and those who said they were coming in advance will be guaranteed to be able to participate.

6) I have other questions....

A) We have other answers so write us and we'll swap 1 for 1!

7) Are non-members invited to attend?

A) Not at this time. We want to make sure that every CFBK/NYC person gets in 'cause we love our members. Also, we do not want to have to take away from the value of the experience and training of our members by taking time to ramp non-members up to speed through reviews of terms and/or techniques. Further, we do not want to take away from the value of the member's experience by having a class flooded with non-members.

Finally, we are providing this as an "above the bar" service for our paying members. Allowing outside drop-ins to come and play reduces that. So if you have a friend who might be interested in such things throughout the year get them to join now and they will be all set for the next one!

Rest blah blah blah

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Sunday, 11 January 2009

Rest day. Move along. Nothing interesting to see here. Now tomorrow, on the other hand....

Snow run!

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Saturday, 10 January 2009

Run 5 K

Post time to comments.

Chests & elbows up!

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Friday, 09 January 2009

Front Squat 5-5-5-5-5 reps

Post loads to comments.

I see a wooden box and I want to paint it red....


Thursday, 8 January 2009

Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up

Main site says:
For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.

But I'm sure we'll see a couple vests out there. If you ask an owner nicely - and do not sweat profusely - maybe they'll let you borrow it!

Post those times! Personal loggers - other people like to see your times for comparison!

Moon tries to unlock the secret of multiple butterflies in a nice rhythmic flow.

Extra! Extra!

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Wednesday, 07 January 2009

The main board says Rest Day. However Brooklyn never truly rests, so come on in and see what Sam and Erica have designed for you today!

In other news, the first edition of our newsletter just dropped (finally get to use that phrase!) and we hope everyone reading this got a copy. If you didn't, please let an instructor know - this first mailing list was compiled together from multiple over-(and under-)lapping sources and we want to make sure that we have everyone covered. Beyond the basic information highlighted in the newsletter, we also plan to communicate directly to people a lot more to make sure they know when various seminars, workshops and other neat things are happening in Brooklyn and elsewhere.

Also, we would love to hear some feedback from you, our loyal, kind and shockingly attractive members. What is working for you? What is not working for you? Just tell us and hopefully we can work something out. As wise woman who was also seeking open communication amongst her lieutenants once said:

"As your leader, I encourage you from time to time, and always in a respectful manner, to question my logic. If you're unconvinced that a particular plan of action I've decided is the wisest, tell me so, but allow me to convince you and I promise you right here and now, no subject will ever be taboo. Except, of course, the subject that was just under discussion. The price you pay for bringing up either my Chinese or American heritage as a negative is... I collect your fuc..."

Yeah...let's stop the tape there. Um, anyway, point being, we really want to make this work for all of you out there. We have got some great plans to put into play very soon (measured in days!) to give you the most beneficial and fun exercise regimen we can. However I am positive we do not have a monopoly on creative thought nor are we perfect, so if you have got something to pitch (or want to deliver a smack), feel free to put it out there.

We're almost calling this a "Kurt"

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Tuesday, 06 January 2009

Complete four rounds for time:
Run 400 meters *
15 Handstand Push-ups #
15 ft Rope Climb, 2 ascents ^

Post times.

* - If it's icy out there, be smart about running - if at all - and at what pace.
# - If you do not have full range of motion in handstand pushups, put an abmat (or 2..or 3) beneath your head and just try to touch the top of your head to the mat. You may also want to look at this video on progressions.
^ - It has been recommended by Jeff that we make that 3 ascents because the rope hangs at around 10-11'.

Caption contest!!!


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Monday, 05 January 2009

Hang power clean 1-1-1-1-1-1-1 reps

Post whatcha done did to comments.

Great news - CrossFitNYC's Manhattan branch will be hosting a kettlebell cert! Check out the site for more information.

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Sunday, 4 January 2009

Deadlift 3-3-3-3-3 reps

Put your results in the comments section.

Compare to 29 November 2008.

PLEASE NOTE: The gym will be closing at 3:00 today for an administrative workshop. If you are coming in for the 2:00 class, adjust your workout accordingly. This means do not screw around - come in, get your lifts and go enjoy the rest of the day.

The Supreme Court is now in session!


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03 January 2009

Rest day.

Sam and Ryan crush yesterday's workout.

Another speedy one.

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Friday, 2 January 2009

With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerks the second minute, three 135 pound Clean and Jerks the third minute... continuing as long as you are able. Even if you can't finish the last set, keep trying. Those last reps are the important ones!

Post number of minutes completed + final reps to comments.

Compare to 02 October 2008.

Starting strong!

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Thursday, 1 January 2009

CrossFit NYC Challenge Day: 1.


For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you can get access to a twenty pound vest wear it. Post time to comments.

If you have a log book and have been going on the regular, the date to compare is 8 August 2008.

The gym will be open this evening, running on a standard Thursday schedule.


Crossfit Journal