Rest Day

Saturday, November 19th: The 3rd Annual CFSBK Art Show

Ever wonder what CFSBK would look like if it transformed into an art gallery? Well, those of us that participated in or attended CFSBK's previous Art Shows know it looks pretty awesome. Our third Art Show will be Saturday, November 19th. We're so pleased to to be bringing you so many talented artists across so many diferent mediums!

The aim of the evening isn’t to sell the work of our artists and other CrossFitting artists (though if that happens, great), but to showcase the often hidden talents of our members, bring our community together in a novel way, and to continue being the coolest CrossFit gym on the planet.

The night begins at 7:30pm and will feature several dance and musical acts that you won't want to miss. We can't wait to see you there!

News and Notes

  • Tonight's 7:30pm Pilates class with Kristin H. is cancelled.
  • 7:30pm Anti-Gravity class is also cancelled!
  • There's still space in this weekend's Pelvic Floor Health Workshop. Register now!
  • Don't forget to vote!

Yesterday's Whiteboard: Push Press / DB Bent-Over Row | Pull-Ups, Burpees
Handstand Walk Drill for Beginners WODPrep
Kirkpinar Oil Wrestling Festival Atlas Obscura


Push Press / Dumbbell Bent-Over Row | WOD 11.7.16

Push Press / Dumbbell Bent-Over Row Superset*

1A) Push Press

Fitness and Performance
3 x 10

Perform these at about 90% of what you successfully made for 10 in Week 2. Touch-and-Go is permitted.

1B) Dumbbell Bent-Over Row

Fitness and Performance
3 x 8-12

Perform 3 sets of 8-12 reps. Use Week 1 as a guide. Aim initially to get 3 sets with perfect form and aim to increase either reps or load from week to week. Keep in mind that these are an accessory movement and you’ll get more out of them by performing the movement well than by heaving heavier dumbbells around with poor form. If you can finish the cycle with 3 perfect sets of 12 at your heaviest 10 from week one, you win! These are both arms at the same time. Keep these strict and avoid using momentum from your back and hips. Elbows finish close to the torso. Drop weight if you need to heave the dummbells.

*Superset means that you perform a set of exercise A (in this case the Press) and then after a short rest, 30 to 90 seconds, you perform a set of exercise B (in this case the Dumbbell Bent-Over Row). You then rest a short period before returning to exercise A and continue in this fashion until all warm up and work sets are completed.

Post loads to comments.
Exposure 4 of 8


For Time:

Scale the Pull Ups to Jumping Pull-Ups as needed. The goal is of the metcon is a fast burner.

Post time and Rx to comments.

Want to Learn to Row from an Olympian? Come to the C.R.A.S.H.-B. Kick-Off Meeting With Coach Nick This Saturday!

Do you hate and fear workouts that involve rowing? Do you secretly love them but don’t want to admit it? Either way, you have a good reason to train for the C.R.A.S.H.-B. World Indoor Rowing Championship! Coach Nick will prepare members in the months leading up to race day, which is Feb. 12. Come to Coach Nick’s kick-off meeting and technique clinic at 8:30 AM on Saturday, November 12th. Please note: This meeting is only for people who are definitely participating in the program. Here’s some basic info:

  • The events at CRASH-Bs are individual.
  • You don’t have to be an SBK member to participate.
  • The group will get together for three technique clinics (each of which will conclude with a workout) and three races.
  • Participants will do the workouts on their own.
  • Nick will provide support—including video analysis of your technique—throughout the program.
  • Anyone can join—there is no minimum performance requirement.
  • Visit the event page for pricing options and more info. At the kick-off meeting at 8:30am on Saturday, November 12th, he'll explain the program in detail. The session will also include the first technique clinic, which will conclude with a workout.

Send Coach Nick an email at Nick [at] CrossFitSouthBrooklyn.com if you plan to show up or if you have any questions. There is 12% discount for all current CFSBK members. Please Coach Nick or the Front Desk for the discount code.


Yesterday's Whiteboard: Clean and Jerk Metcon
Are You Struggling With Muscle-Ups? Focus on the Basics CF Jääkarhu
Photographing America's Greatest Living Poets PBS


Clean and Jerk | WOD 11.6.16

Clean and Jerk

Take 10 minutes to warm up to work weight or a little above it.

For Time:
50 Double-Unders
10 Clean and Jerks 155/105
40 Double-Unders
8 Clean and Jerks
30 Double-Unders
6 Clean and Jerks
20 Double-Unders
4 Clean and Jerks
10 Double-Unders
2 Clean and Jerks

The Cleans are Rx'd as full squat. The Jerks are overhead anyhow (Squat Clean Thusters count as reps). Scale Double-Unders to 2 x Singles or 1/2 attempts as needed.

Post time and Rx to comments.

Happy Sunday from Andrew S.! | Photo by Thomas H.

  • The NYC Marathon goes down 4th Ave. today, so be sure to budget extra time to get to the gym, especially if you're planning to come to one of our earlier classes. Best of luck to David P., Jaclyn K., David B., and Steph P., who are running the Marathon today! Is anyone else running it?! Let us know in the comments and feel free to hand out and watch the runners, they go right past the gym on 4th.
  • Daylight Savings Time ends at 2:00am on Sunday. Don't forget to set your clocks back!

Short Circuit: Reprogram Your Body!™

For the past few weeks, we've been telling you about Short Circuit, a new class utilizing some of the best training methods to give you a great total body workout in just one hour. Each class includes two circuits programmed specifically to help you shed pounds while increasing your strength, stamina, and flexibility. Mo S. posted a great comment on the blog this week about her experience in the class, so we're reposting it to give you a better sense of what the class is like:

I’d like to share my current experience with Brett’s Short Circuit classes. About 3 weeks ago I decided to try these classes in combination with regular CrossFit classes.

Prior to my first class I decided to measure (arms, legs, chest, shoulders, waist) and weight myself. My eating regimen and sleep stayed the same – 4 to 5 clean meals and 8 hours of sleep per day.

The first class started as expected. We went through mobility, stretching, name and question of the day. Then, Coach Brett went over the WOD… The only thing I could think of while he was going over the WOD was that we were about to work for about 45 minutes straight AND there was no or very little rest incorporated into this class. The WOD was intense, structured, and basically a sweat-a-thon. I loved it!

3 weeks into it and I’m happy to share the following: I lost 2 lbs the first week, 1lb the second, and the 3rd week my weight leveled off. 3lbs in about 2 weeks was a bit aggressive for me, so I decided to re-measure my body during week 3 to see what was happening. My arms and chest stayed the same size, my shoulders and legs increased in size, and my waist decreased by inches!

The other thing I noticed was how much my capacity increased. My heart rate definitely increases during WODs, but I’m not getting winded and I’m able to go noticeably faster – even on days when I do double WODs.

In a nutshell, these classes are great and Brett’s programming and coaching is dead on!

Thanks, Mo! Unlike our CrossFit group classes, you don't have to have taken Foundations or have any kind of CrossFit background to participate in Short Circuit, so now you can sweatily bond with your friends and family. Now they'll get to find out what this CFSBK place you've been talking up is all about!

How is this different from CrossFit? While some movements will be familiar, Short Circuit does not include barbell training or higher-skilled calisthenics (like Kipping Pull-Ups or Handstand Push-Ups). You will get a a kick-ass workout, though, and as with our other specialty offerings like Active Recovery, Anti-Gravity, Pilates, and Yoga for Athletes, it's up to you to decide how Short Circuit might fit into your overall training. That's why members with CrossFit Group class memberships can use their existing memberships to attend any of these classes! 


Monday 9:00am
Wednesday 9:00am
Friday 9:00am

For more info on drop-in pricing and packages, head over to the Short Circuit program page.

Rowing: Body Position CrossFit
5 Life Lessons Olympic Lifting Can Tell You BarBend


Front Squat | WOD 11.5.16

Front Squat

3 x 5

Warm up and perform 3 x 5 at 90% of your heavy 5 from Week 1.

5/3/1 (1 Week):
75% x 5
85% x 3
95% x 1+

These percentages are based on your Training Max (or TM). The final set (the 95% set this week) is done for max reps, stopping 2 shy of failure. The goal is between 8 and 15 reps. If you fail at fewer than 8 reps, then reduce your TM by 10%. If you get to 20 reps, then increase your TM by 10%. Read more about the 5/3/1 here, and use this calculator if you don't have a true 1RM.

Post loads to comments.
Exposure 3 of 8

AMRAP 10 Minutes:
10 Kettlebell Swings 32/24kg
2 Ring Muscle-Ups

The swings should be on the heavy end for you and are Rx'd as American. Scale to Jumping Muscle-Ups or Floor-Assisted Ring Transitions (add the Dip if you're able to) as needed.

Post rounds, reps, and Rx to comments.

Jamie C. cooking up some Push Presses at Fight Gone Bad 2016

Register Now for the Pelvic Floor Health Workshop!

Iron Maidens Lift n' Learn presents:

A Pelvic Floor Health Workshop
November 13, 2016 from 2:00-4:30pm

Do your hips ever feel a little unstable at the bottom of your squat? Are you fastidious about making a trip to the bathroom before that heavy Deadlift... because you learned the hard way? Do you sometimes feel pressure in your pelvis on a max set of 5?

The health of your pelvic floor is part of the equation here! Correct pelvic floor engagement is an essential, but often overlooked component of lifting, and everyday life.

This team taught workshop aims to shed light on what exactly constitutes the pelvic floor, how to strengthen it, and engage it under load. Our goal is to provide you with the tools to cultivate healthy pelvic floor function and prevent dysfunction.

You will walk away with:

  • A basic understanding of pelvic floor anatomy
  • Exercises you can do at home or as part of your warm-ups to engage and strengthen the pelvic floor, including breathing and bracing techniques
  • An understanding of how to apply engagement under load 

This workshop is for women only.
Limited to 25 participants
$75 registration fee


Developed and presented by:

Katie Harper received her Doctorate in Physical Therapy in 2016 and has been a CrossFit coach and personal trainer at CFSBK since March 2015. She is a CrossFit Level 1 trainer, CrossFit Movement and Mobility Trainer, Functional Range Conitioning Mobility Specialist (FRCms), Functional Movement Screen Provider (FMS), Graston Technique Provider, Rocktape Functional Movement Specialist I, and has attended the Proprioceptive Neuromuscular Facilitation I course offered by the Institute of Physical Arts.

Kristin Hoesl has been training clients one on one and in groups in Pilates for over a decade. She specializes in helping athletes access their pelvic floor, and find both stability and mobility through their abdominal core and spine.

For over 30 years, Debbie Parsons has been teaching and studying movement. From a professional dance career to Pilates certification (1994), and continuing through Crossfit Level one and Starting Strength programs, Debbie has been helping clients to move with economy and efficiency.

Margie Lempert has been a coach at CFSBK since 2009, always with a focus on barbell training for women. She founded Iron Maidens Raw Open, an annual all-women powerlifting competition in 2015, teaches small group barbell classes with her husband, and trains individual clients. She is a Starting Strength Coach and CrossFit Level 1 Trainer. 

Melissa Loranger received her Doctorate in Physical Therapy in 2016 and has been a CrossFit coach and personal trainer at CFSBK since April, 2012. She is a CrossFit Level 1 trainer, a Certified Starting Strength Coach and has taken multiple continuing education courses offered by the Institute of Physical Arts, Graston Techniques, LLC, and Rock Tape.


Yesterday's Whiteboard: Rest Day
Repurposing Recovery Day
Starting Strength
Report: Holding Trophy Above Head Still Number One Celebration Technique


Rest Day

Dave and Aileen F. recently welcomed Noah William Fung into the world. The happy parents report that Noah weighed in at 5 lbs, 14oz, and his PR is 3 diapers in 1 minute thus far. Aileen trained at CFSBK throughout her pregnancy, and we couldn't be happier for the whole family!

This Week at CFSBK in Review

1. The 3rd annual CFSBK Art Show is just two weeks away! Kate R. will be finalizing the flyer this weekend and wants to get your name on it! Email her at katharinereece [at] gmail.com to join the roster of artists. We can't wait to see your work!

2. Super Karl is the October Athlete of the Month. Congrats, Karl!

3. There's still space in the upcoming Pelvic Floor Health Workshop. Register now!

4. Rob U. and Dan C. kicked some ass at the Starting Strength Fall Classic last weekend. Great work, gentlemen!

5. Coach Nick reported on his experience at this year's Head of the Charles Regatta.

6. Want to spice up your training with some Brazilian Jiu Jitsu or MMA? Good news! Both are now available at CFSBK. See yesterday's post for more details!

7. Squad WOD, originally scheduled for this weekend, has been postponed. It will be rescheduled for early 2017.

Yesterday's Whiteboard: Snatch Metcon
Kipping Ring Dip CrossFit
A Philosophical Explanation for Why the Cubs Win Is So Beautiful NY Mag
What Is Sports If Not Pain? Deadspin


Snatch | WOD 11.3.16

Snatch Metcon

5 Rounds for Time:
10 Snatches (full) 115/75
10 Over-the-Bar Burpees (lateral)
270m Run

Post time and Rx to comments.


8-12 Bicep Curls
6e Palloff Presses

Post work to comments.

Have you ever wanted to try Brazilian Jiu Jitsu or MMA? Now's your chance!

Brazilian Jiu Jitsu at Crossfit South Brooklyn

Want to learn Brazilian Jiu Jitsu? Classes are now available at Crossfit South Brooklyn's facilities! Brazilian Jiu Jitsu is a grappling martial art which first gained popularity with its success in mixed martial arts competitions in the 90’s. Since then it’s continued to gain in fame as a fun sport and efficient form of self defense. Practitioners use joint locks, chokes, and leverage to subdue opponents instead of using strikes. The teacher is Jesse Leach, a 1st degree black belt, certified by the IBJJF and medalist at international tournaments. Classes will be Wednesday nights 8-9pm, and Sundays 12-1pm as well as a mixed martial arts class Sundays 1-2pm. Crossfit South Brooklyn members can purchase their first one month pass for $50. Daily rates and class packs are also available. E-mail contact [at] bloomdefensivearts.com for more info.

Yesterday's Whiteboard: Back Squat | NFT Work
Barbells for Boobs: Saving Lives CrossFit
Samantha Coleman Deadlifts 600 Pounds BarBend


Back Squat | WOD 11.2.16

Back Squat

3 x 5

Use 90% of Week 1's heavy 5.

5/3/1 (1 Week):
75% x 5
85% x 3
95% x 1+

These percentages are based on your Training Max (or TM). The final set (the 85% set this week) is done for max reps, stopping 2 shy of failure. The goal is between 8 and 15 reps. If you fail at fewer than 8 reps, then reduce your TM by 10%. If you get to 20 reps, then increase your TM by 10%. Read more about the 5/3/1 here, and use this calculator if you don't have a true 1RM.

Post loads to comments.
Exposure 3 of 8

8 Rounds for Quality:
15 second Ring Support at top of dip
15 second Ring Support at bottom of dip
20 second Hollow Hold
15 Russian Kettlebell Swings, as heavy as possible

Scale the Ring Supports to feet elevated, band assisted, or do them between 2 benches. At the top, keep the shoulders active and the elbows absolutely extended. If they are easy for you then externally rotate the shoulder (turn the thumbs out) and let the arms drift an inch at a time away from your torso. At the bottom the elbow must be below the shoulder and the shoulders stay active. Scale the Hollow Holds to tuck holds. If a 20 second Hollow Hold is easy for you then hold a light dumbbell overhead.

Post work to comments.

Just When I Thought I Was Out: Coach Nick at the Head of the Charles Regatta

By Nick Peterson

I consider myself a "recovering rower." But like Michael Corleone, just when I think I'm out, rowing pulls me back in. For the past three years I've been rowing with a group of guys in the masters division at two regattas: the San Diego Crew Classic (2000m, in April) and the Head of the Charles in Boston (3 miles in late October). There are a few other crews out there that give us a run for our money, and we've been trading first place with them over the years.

This past weekend our crew came in third at the Head of the Charles – 7 sec. behind first place, and .07 sec. behind second place. While it pains us to lose, we're pretty happy with how we rowed in terms of technique and aggressiveness. And unlike these other guys, we're scattered to the four winds (one is in Hawaii!), and don't have the opportunity to train together. We joke that the other crews test positive for training. In the next year we may change this whole not-training-together thing, and run one or two mini-camps to get more water time.

Here's video of us in the last mile of the race. The Head of the Charles is single file, or "head style," meaning that the crews can roughly tell where they are in relation to the crews immediately ahead and behind them, but otherwise are just racing the clock. In the video, we're on one of a few big turns – this gives you an indication of the importance of the coxswain (the little guy in the stern who's steering and calling the race) in this race.

News and Notes

Reminders of Mortality Can Motivate Athletes Pacific Standard
How to Deal with Digital Distractions NY Times