CrossFit South Brooklyn

Movement Analysis

To drive home some points that we've been working on in class, I'd like you all to watch this demo from Catalyst Athletics and look specifically for the following:

The Snatch

1. Watch their feet at the end of the second pull. Notice the minimal vertical elevation each athlete demonstrates. Transitioning from your pulling stance into your receiving stance is less of a "Jump" and more of an "aggressive lateral stomp".

2. Notice their violent movement through the Power Position. Aimee Anaya (the first athlete) grunts loudly at this point. You may have to slow the video down to see it but it's there.

That's it for now, check out the video and post comments or questions.

WOD 2.27.08

Back Squat
5-5-5-5-5


Skill work:
We will continue our work with the Burgener Warm-up and review salient points of the Snatch.

Related videos from Catalyst Athletics:
Snatch Hand Placement
Snatch Overhead Position

Notes: Margie is putting out a great effort here with her OHS. In this particular set we can see that her right knee is not tracking directly over her second metatarsal. This oversight may cause the Tibia and Femur to misalign leading to undue torque on the knee as well as a missed lift. This is an extremely common error which is derivative of either setting up your stance incorrectly, weak/tight adductors or just forgetting to maintain outward tension on your thighs during the lift. 
Margie is a dedicated athlete who PR'd her OHS despite this oversight. Amazing Work!!

WOD 2.24.08

"Eva" (Sorta!)

5 Rounds for Time of:
Run 620 meters
30 Kettlebell or Dumbbell Swings
30 Jumping Pull-Ups

620 meters is up President Street, across 5th Avenue, Down Union and back into the Lyceum.

Cleiser raises the bar yet again.


Lifted from CFNY:
Brian Harkins and Brian DeGennaro are preparing to teach a CrossFit Running Workshop. The Brians will teach you the basics of the Running Technique as well as put you through some high intensity speed drills and anaerobic training. This dynamic combination of technique and training will maximize your efficiency as well as increase your speed and endurance for your next big event. This 10 week program will prepare you for the upcoming running and triathlon season or simply give you a better foundation for doing the CrossFit WODs.

This is a 10-week program that meets once a week. Tuesdays at 6:15pm at The Black Box. Dress for any weather as these will be held outdoors. Class will be held rain or shine or snow. It begins March 11 and costs $100.

Check out this program if you're interested in improving your running technique!! "Eva's" runs today should have been enough of a sell for increased running efficiency.

WOD 2.23.08

Max Rounds in 12 Minutes of:
8 Dumbbell Muscle Snatches (each arm)
Burpee Long Jumps across the Lyceum

Great to see so many new faces early on a Saturday Morning!

WOD 2.20.09

Hang squat clean 3-3-3-3-3-3-3 reps

skill work:
Clean Grip Burgener Warm-up
L-Sits



John gets comfortable.

Team Gymnastics

Pretty amazing demonstrations of strength, power, accuracy, balance, coordination, flexibility...

 

Post thoughts to comments and enjoy your day off!

WOD 2.17.08

"Annie"

50-40-30-20 and10 rep rounds of:
Double-unders
Sit-ups

Foundations class did great again today! Please remember to do your homework and read CFJ Issue 15: Nutrition

Look at all these athletes!


From above


"I can see Kevin's abs through his shirt!!" -Allison

Thanks again to every athlete that participates and makes CrossFit South Brooklyn so special. You guys and girls continue to amaze me every week with your intensity, integrity and friendship.

WOD 2.16.08

Deadlift
1-1-1-1-1-1-1

We had 4 PR's today! Great work, everyone!!

Skills:
Sections 1-4 of The Burgener Warm-Up WMV MOV
Section 1: Power Position into a triple extension and shrug
Section 2: S1 + Scarecrow position with the elbows high and outside
Section 3: S1+S2 + External Rotation for a Muscle Snatch
Section 4: With the Bar overhead you transition from your pulling foot position into your receiving foot position. Make some noise!

The hard soles of Olympic Weightlifting shoes:
Do not compress under load which eliminates instability.
Cause downward forces to be transfered more directly.
Have raised heels which increase the ankle's potential range of motion and lead to a more acute knee angle

These benefits are true for both the fast and slow lifts. You can purchase a pair Here

WOD 2.13.08

5 Rounds For Time of:
5 Presses
20 Lateral Jumps Over the Barbell
5 Squat Cleans
5 Thrusters

Skills:
We worked on the Power Position and Scoop with PVC's.

Demo

WOD 2.10.7

In this workout you move from each of five stations after a minute. Today's WOD is 4 Rounds of the following stations:

1. Double Unders: a: Doubles  b: Singles divided by 2
2. Kettlebell Swings: a: 20kg  b: 12kg
3. Dumbbell Squat Cleans: a: 30lbs  b: 20lbs
4. Push-press: a:65lbs  b:45lbs
5. Rest
   

The clock does not reset or stop between exercises. On call of "rotate," the athletes must move to next station immediately for good score. One point is given for each rep.


Great work to all the CrossFit South Brooklyn beginners who did an awesome job today learning the CF WU and getting a taste of Cindy. Please remember to do your homework and read "What is Fitness?" by Greg Glassman.

Mental Calisthenics (summing their total)