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Rest Day

Jude Gets her Barefoot Squat On

CFSBK Casting Call

Hi everyone, I (David) am working on a new blog about running a CrossFit affiliate.  The intention is to try and showcase what we've found to be "best practices" for the benefit of anyone willing to listen. Part of the blog is going to be video based so that people can see how we actually implement some of this stuff.  I'm looking for about 15-20 people available on Saturday the 21st from 2:30-4:00pm to run a mock class with.  What you'll get out of it is some extra skill training in handstands and power cleans, maybe some high fives and warm and fuzzies too.  This obviously won't count as one of your weekly classes but also won't be an intense workout so feel free to take class earlier on in the day if you'd like. Ideally, there is a mix of abilities and body types, all are welcome!

Please email David(AT)CrossFitSouthBrooklyn.com with the subject line, "ITA Video 1".


Civilian Military Combine Brooklyn Tomorrow!

Best of luck to our intrepid warriors taking on the Civilian Military Combine tomorrow!

The CMC competition is broken down into three components to test strength, endurance and agility. Race day structure will consist of “The PIT” (lifting element) into a 5 -7 mile race with strategically placed military obstacles. This structure is what separates the Civilian Military Combine from all other races and competitions. The PIT is designed to be the great equalizer by leveling the playing field between power athletes and endurance runners to determine the best overall conditioned athlete. This race structure has been carefully created, refined and reviewed by the top strength and conditioning coaches from the CrossFit community, United States Armed Forces and USA Triathlon Organization Race Directors.

1.Melissa Loranger
2.Noah Abbott
3.Lylliam Sekkat
4.Rob Underwood
5.Jacques Delori
6.Felipe Cruz
7.Adele Myers
8.Aigul Guilmanova
9.Jay Reingold
10.Mirko Berloso
11.Pierre Davidoff
12.William Habetler

Are we missing anyone???
Rowing Revives In The Gym NYT
New York Sports Clubs Renovating to keep up with CrossFit by adding "Ultimate Fitness Experience Zones"
Health Officials Urging Americans To Do Something, Anything For 30 Minutes A Day

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  • Response
    Response: equino
    Crossfit South Brooklyn - Workout of the Day - Rest Day

Reader Comments (19)

I was almost forced out of NYSC over 5 years ago for training clients in CrossFit. I hope they fail and go under, fuckers. Profit motivated < value motivated every time.

September 13, 2013 | Unregistered CommenterFox

That NYSC article is really ironic and almost reads like an Onion article if you ever were a member. 3 years ago I celebrated when I cancelled my membership and the guy who did the exit interview had no clue CF existed. "You are going where?"

The really painful part of that press release is that it is clear that they still don't have a clue and instead of getting rid of a few of their 17 rows of treadmills and ellipticals (or, god-forbid the "Nautilus" machines!) they are ditching their weight room. Brilliant! And I'm sure there won't be a bumper plate in any of them. Yea octagonal plates! Wait-- no plates!

September 13, 2013 | Registered CommenterRob Is


Snatch complex: #53, #63, #68...
Yet again, hit one good one, when Josh was looking. I'm sensing a trend here. Tried to keep Fox's tip in mind that my snatch is too graceful. Biggest problem yesterday was getting under it fast enough. Kept getting stuck overhead and not fully extending cause I wasn't getting under it, so didn't go up in weight until I stuck it a few times. Hope next week to get back to my higher #s.

Accessory snatch work was fun! Getting into the doctor to figure out this recurring hip/SI joint issue. Squat probation isn't any fun anymore.

September 13, 2013 | Unregistered CommenterGracie

The rowing article was a treat--I spend a year logging about a million meters on an old Model B erg with busted footstraps at my last gym because it was in a dark corner where no one would notice me! The fitness I built up training for my first CRASH-Bs led me to try a half marathon and then CF. Glad to see that people are discovering the wonders of the erg (and hopefully learning how to row correctly while they're at it).


Been awful about posting this week--thanks, first week of school!

Was in Monday for inversion work. Things felt far less coordinated than the previous week, but I think it's a good sign that I was managing to kick up to the wall 80% of the time on a "bad" day. Only second time trying KB snatches, still a bit awkward.

Did Wednesday's workout at 115lbs, 30" jumps, and CTB pull-ups. Managed to finish the round of 9 at the buzzer. Not the workout to go into after a short night of sleep and wonky day of eating.

Yesterday, worked the performance snatch complex at 95, 95, 115, 115, 124, and 137. The first complex at 115 was the worst. Good tip from Fox to remember to release the hook grip and punch up into the bar. Missed 141 last week, would love to hit that next time.

HBBS: 275x2. Tried to grind through the last rep, glad Nuge and Shawn urged me to try it, though. Hopefully we try for a triple again next week.

September 13, 2013 | Registered CommenterRyan

6am with NickDowell. Tackled the performance version of tomorrow's WOD Rx in 15:24. Still feeling a bit of a cold. Didn't move particularly fast on this one. MUs went from 4 consecutive in the first round to singles in the last. Used wrist wraps to help mitigate sweat on my palms and it seemed to work reasonably well. My MUs are at the point where I can reliably string 3-5 together when I'm fresh, but they quickly fall apart in a workout. I've been at this same place with kipping pull-ups, C2B pull-ups and double-unders. I'm loving that we're seeing MUs more often so that I can get them grooved.

Re: yesterday's QOD question: I love the QOD. Neither of the other two crossfit gyms I've been to have used it and I felt those gyms were colder and less inviting. I worked out at globo gyms for years with headphones in and never knowing a single person around me. Knowing the names of the people you're working out with and a little something about their personalities is a part of what makes crossfit special to me.

September 13, 2013 | Unregistered CommenterPeter

For those who bought Naked Juice Drinks, here is the link to the article and claim.



September 13, 2013 | Unregistered CommenterAlan C

qod - yes, love the question of the day. echoing Peter - I've been to a few other crossfits, and while they are welcoming (I pay a drop-in fee after all) they don't have group introductions. Without the qod's and even the partnering of the workouts there isn't much of a community feel. Of all the reasons I keep coming back to CFSBK (health, fitness, varied workouts), one of the main reasons has been the community.
And learning names facilitates those encouraging hoots and cheers during the workouts. Well, I get it a lot since I'm usually the last one to finish a WOD.
as far as a favorite qod - I enjoy the choice questions, and, like today, the personal habit ones (what's your morning pre-CFSBK routine) which tell us a little about other people.

September 13, 2013 | Unregistered CommenterRichard G

6am with the NickDowell

snatches: worked up to 135 on the performance complex, although I didn't land in the squat at #135 and it was just a power snatch. Still, it's the first time I've gone back to that weight after dropping it on my neck last cycle. Most exciting thing today though was getting under the bar at #125 for a real squat snatch (even if my legs were about a mile apart). I feel like I might be able to repeat that.

HBBS: 3 sets of 8 @ #190: kept the weight low here again because my legs felt shot after doing 80 front squats yesterday.

From yesterday:
I got up at 5 yesterday and continued my DIY CRASH-Bs routine: 4 x 20 (at even, 3-second lift intervals) of each:

Dumbbell front squats @ #45 DB
ring rows
Dumbbell RDLs @ #45 DB

Got through the squats + 1st 30 reps on the ring rows before I had to start modifying things to finish. I made the ringrows easier, and, later, when my grip was completely fried on the RDLs, I broke the pace and did them faster in groups of 5 or 10, resting in between. Still finished the whole thing in 23 minutes though. My goal going forward is to always complete all reps in some form within 23 minutes, sticking to the 20 lifts/minute rate as long as possible, and trying to improve consistency from there.

September 13, 2013 | Unregistered CommenterAlex C

So Fox, how do you really feel about NYSC?

Back in 2008, right before I sent David a text about joining a Foundations class, i was a member of NYSC and I attempted to do a few WODs that I found on the CF main site. At first i got many looks from other members about why I was running from the pullup station to the free weights section. One guy was not really into sharing the pullup station even though his rest periods were about 20 min long. They included talking on his phone/talking to fellow meathead friend/watching ESPN highlights. I then had a manager tell me that i cant "run" in the gym from place to place. I could only do that on the treadmill.

September 13, 2013 | Unregistered CommenterRobert F.

Re: NYSC's amazing renovation: cue people hurting themselves with kettle bells and the like, due to improper training, and blaming Crossfit as the root of the problem.

FROTD (Feminist Rant of The Day - the QOD's crotchety cousin): The one and only time I've been into a NYSC was a few months ago, at a branch near my office that a coworker goes to. We walked upstairs on our way to a meeting so that he could grab something from the locker room and a total dudebro was lifting (barbell, though I didn't see what lift). I caught his eye right as he was putting down the barbell and he looks at me, going "Hey, sweetheart - your turn?"

It only took about five seconds for me to start mentally kicking myself for shooting him a withering glance, instead of walking over and casually deadlifting the bar in my heels and pencil skirt (which wouldn't have been challenging, because despite his orgasmic and theatrical grunting, homeboy wasn't lifting that heavy).

People can be jerks everywhere and this was representative of that guy, not necessarily NYSC - and hey, kudos if you're at a globo gym and actually know what you're talking about and doing. It just left a bad taste in my mouth to have that condescension juxtaposed with the incredibly positive atmosphere of CFSBK that I'm spoiled to experience every time I work out.

End rant. Looking forward to OG tonight after a really nutty work week.

September 13, 2013 | Unregistered CommenterCourtney

NYSC is always going to be about trying to get in on what everyone else is doing, being all things to all people. It was fine when I needed a conveniently located treadmill, now I don't need it in my life any more. But I totally get why my husband still has a membership, since between a full-time job and grad school, he needs his gym to be wherever he is.

That being said, every time he goes there, he comes back with some story about idiot bro types doing idiot bro things, and that he's always thisclose to telling some guy, "My wife can do more real pullups than you can do fake ones." :P

September 13, 2013 | Unregistered CommenterStella

First off, I am glad I ditched Equinox 9 months ago and joined CFSBK. For me, the names and QOD were awesome to learn people's names and get a feel for the crowd. And, the QOD usually provides a good laugh at 7am.

Before CFSBK, I would cycle through the main site and a few affiliates for WODs and head to Equinox to scare some folks. People would always stare at kipping pull-ups, wall balls, HSPUS or how a simple workout like Cindy can crush a person. The most awesome part was bailing. I was a marked man because I messed with a lot folks feng shui in yoga class. I mean who puts the CrossFit "type" gear (rubber plates) above the yoga studio?

September 13, 2013 | Unregistered CommenterBK

Since we are turning this into a globo-gym bashing session, I'll jump back in here. Unfortunately due to my training schedule demands I've had to re-join that world and let me tell it can be very challenging.

First, piggy-backing on Peter's comments, there' the headphone aspect. Those gyms are seriously alienating. I'm a friendly guy and in a very un-New York-like fashion I like to make eye-contact with people. Not only does the vibe at these places (multiple locations, multiple clubs) make me want to turn away from human contact, I generally endure a sense of disconnection I normally do not have in my day-to-day life, even during my subway commute. Simply put, it's not fun and brings a negative element to my workouts that I really wish wan't there.

Secondly, OMG the shit you see being done. I try to not be judgemental but it's really difficult in that environment. Between the excruciatingly shortened ranges of motion and watching people pay good money to personal trainers for 5-pound DB workouts it's just mind-boggling. I feel lucky I discovered barbell training after only 2 or 3 months of trying to use the machines and doing bro-lifting.

All that said, I actually have fond memories of Cobble Hill NYSC. It was the first gym I ever joined that A) I went to B) helped me get into shape (See A). For whatever reason I was ready to be in a gym after 40 years of hating them (I either did sports or did nothing) I got into reasonable shape there and put my health first for a change. That gym will always be associated with that shift in some way so I'm glad it was there. I was also very glad to move on!

September 13, 2013 | Registered CommenterRob Is

Did the performance version of tomorrow's workout at 13:15. The MUs felt shakier than usual and stringing more than a couple together after the first set remains a problem. Echoing Peter that it's been great seeing them more often, really something I want to improve.

Re the QOD, my two prior boxes didn't do it either. Their loss. When I first joined it was great for learning names and now I see how much it helps build the great sense of community we have at SBK.

September 13, 2013 | Unregistered CommenterSpencer H

Jumping in on the NYSC thread . . .

I remember telling Adele after a couple of Foundations sessions with Jess two years ago that CF was going to be a huge threat to NYSC and other gyms for all of the reasons that we know - community, expert instruction and great programming. Not surprised that NYSC has responded this way. In general, I am in favor of people working out regardless of where/when. Back in the day, NYSC was one of the few clubs that allowed members to use all of their facilities. I give them credit because I am sure the convenience made it easy for people to start an exercise program and stick with it. My hope now is that their effort to compete with CF will result in better trainers, fewer machines and reasonable space for people who want to do main site WODs etc on their own.

I hope they don't lose the dudebro culture though. I miss that stuff. The first gym I joined was the 86th Street Bally's/Jack LaLane in Bensonhurst - the "its all you bro" capital of NYC.

September 13, 2013 | Unregistered CommenterJay R


Million Second Quiz just called and asked me to show up at 5 PM tomorrow. I'm hoping that means they want to put me on prime time.

So watch your teevee!

September 13, 2013 | Unregistered CommenterStella

As long as they don't call it a sport...that would be infringement ;)

September 13, 2013 | Unregistered CommenterFox

Kick Butt Stella!!!!

September 13, 2013 | Unregistered CommenterNan

and nice article on the indoor rowing phenom...when can we sign up for the crashb's???

September 13, 2013 | Unregistered CommenterRichard G

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