Monday
Feb062017

Close-Grip Bench Press | WOD 2.6.17

Close-Grip Bench Press

Work up to a medium-heavy set of 8-12 reps. Control the down phase on the bar. It should be slower than the up. If you start to grind on either the descent or the ascent, then end the set. Use spotters on all work sets. Use a grip that's about where you would usually perform a Strict Press, Push-Up, or Burpee.

Post loads to comments.
Compare with 12.26.16

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Performance
AMRAP 2 Minutes:
20 Double-Unders
10 Squats
5 Chest-to-Bar Pull-Ups

Rest 2 minutes between each round.
Repeat for 5 total rounds.

Start each round on the Dubs. Aim to work at 85-90% and maintain even scores throughout each round. If you can perform Chest-to-Bar Pull-Ups but cannot link sets of 5, then use today to practice them (i.e., do not scale volume).

Fitness
AMRAP 2 Minutes:
20 Single-Unders
10 Squats
5 Jumping Chin-Over-Bar Pull-Ups

Rest 2 minutes between rounds.
Repeat for 5 total rounds.

Start each round on the jump rope. Aim to work at 85-90% and maintain even scores throughout each round.

Post round, reps, and Rx to comments.

The Iron Maidens of CFSBK: Derrian Robinson

The Iron Maidens Raw Open is now less than 2 weeks away! Leading up to the event, we'll be posting brief interviews with CFSBK lifters to help you get to know our team and give you a sense of what these women are doing to prepare. This year, through competitors’ fundraising efforts, Iron Maidens will once again fund the Iron Maidens Stay Strong Scholarship. Last year, Iron Maidens participants raised $30,000, far surpassing the $20,000 goal. This year, our goal is to raise $50,000 to pay for 70% of college tuition for students in the College Prep program at the Bronx-based Grace Outreach. Right now we're at $15,056, and we need your help to make our goal a reality! You can donate to a lifter's campaign by going here.

Last week we brought you Allison K. This week, we're thrilled to feature Derrian R., who trained with Coach Margie and represented Grace Outreach at last year's Iron Maidens event. Derrian went through both the High School Equilvency and College Programs at Grace Outreach, and she now works there as an assistant teacher!

You participated in last year's inaugural Iron Maidens Raw Open, Derrian. How'd it go? Any advice for first-time competitors? 

This is my second time participating in Iron Maidens. My advice to new participants is to take the nerves and use them to power through the lifts. In my first competition, I was extremely nervous. However, it turned out to be one of the best challenges I've ever taken on. I received so much support from other competitors and the new folks can expect to receive that as well. The entire day, from beginning to end, was exhilarating.

What are your goals for this year's competition?

I've set two goals for myself. The first is to represent my organization, Grace Outreach, in my best capacity. My second goal is more personal. I hope to push my body to lift weights that ordinarily I would never imagine I could.

How has lifting impacted you athletically? Personally?

Athletically, lifting has helped me to be more conscious of developing my physical strength and overcome certain limitations. Personally, lifting has made me more confident in assuming challenges that, in the past, I convinced myself I could not accomplish.

News and Notes

  • Photos from last weekend's CFSBK Community Potluck are now up on Flickr. Check them out here!
  • The 2017 CrossFit Open kicks off in just under 3 weeks, with the annoucement of Open Workout 17.1 coming on February 23rd! This year, CFSBK is shooting to have 100 members register for the Open. Have you signed up yet? Well, giddy up!

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Yesterday's Whiteboard: Snatch | Partner WOD
Approaching Life with Beginner's Mind zen habits
The Benefits of Leveled Programming Inside the Affiliate

Sunday
Feb052017

Snatch | WOD 1.5.2017

Snatch Complex

Every 90 seconds for 10 reps (15min):
Snatch High Pull + Hang Snatch

Build to a heavy load on the complex.

Post loads to comments.
Exposure 7 of 8

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Partner WOD
In teams of 2 with one partner working at a time, complete the following for time:
2000m Row
100 Overhead Squats 95/65
100 Burpees Over the Bar

Partition the work between partners however desired. The barbell should be light for you. light enough that you could do sets of 15+ to start out. Scale accordingly. You may choose to break it up into smaller sets, but it shouldn't be because it's too heavy! A full Snatch at the start of each set of Overhead Squats is permitted as a rep.

Post time, Rx, and partner to comments.

Laura and Grant enjoying our new Diapers & Dumbbells class

  • Join Coach Fox today at 12:00pm in the Annex for the Look, Feel, Perform Better Challenge Info Session, "How Do Sleep and Active Recovery Affect Performance and Body Composition?" As always, a Q&A will follow!

Diapers & Dumbbells: Lift, Laugh, Learn, Love.

Crossfit South Brooklyn is excited to introduce Diapers & Dumbbells, a postpartum fitness class designed to help new mothers safely return to exercise, connect with other parents, and develop the strength they need to support their growing babies.

Diapers & Dumbbells is a one-hour class that focuses on postpartum rehabilitation, restorative exercises, strength training, and conditioning and includes time for socializing with other parents and their babies. It provides a supportive and educational environment and is appropriate for individuals with or without previous CrossFit experience. Classes are open to mothers (and partners) of all fitness levels and their pre-crawling/pre-walking babies. Scaling options are available to allow anyone to participate and progress. Bring your baby and enjoy an hour of fitness and community.

Classes are led by two coaches to ensure close attention to each participant and help parents manage their babies so they can get the most out of class.

Diapers & Dumbbells takes place at Crossfit South Brooklyn’s 608 Degraw Street location, between 3rd and 4th Avenues. Our facility includes new changing rooms (with showers and towel service) that may serve as a private nursing, pumping, or diaper-changing station.

We encourage new parents or parents-to-be to contact us with any questions at Melissa [at] CrossfitSouthBrooklyn.com

Schedule
Monday: 11am-12pm
Wednesday: 11am-12pm

Pricing
Single Class Drop-In: $25
10-Class Punch Card: $200
20-Class Punch Card: $360 

Members of CrossFit South Brooklyn may use their existing memberships to drop in to this class; however, anyone and everyone is welcome as there are no prerequisites for this class. You can also purchase a punch card for this and our other specialty classes: Yoga, Short Circuit, Active Recovery, and Pilates.

What to Bring
Along with yourself and your baby, we recommend that you bring typical baby changing supplies as well as a blanket to lay your baby on. We suggest bringing your baby to the class in a stroller so that they may be comfortable and easily wheeled around the gym during class.

Coaching Staff
Melissa Loranger, DPT:  Melissa received her Doctorate in Physical Therapy from Hunter College and is a licensed Physical Therapist in the state of New York. She has been a CrossFit coach and personal trainer at CFSBK since March, 2012. Melissa is also new mom to a 4-month-old baby girl. 

Sasha Slocombe: Sasha has worked with families as a parent-baby yoga teacher for 17 years and as a labor-support doula for 10 years. Her three children are her greatest teachers.

Lauren Borducci: Lauren is a personal trainer and wellness coach who works with individuals of wide-ranging ages and experience. She has coached a variety of CrossFit classes and has been developing her yoga practice for 20 years. Lauren has two daughters (ages 8 and 6) who have been, and continue to be, a fun and inspiring part of her focus on health and fitness.

Note
If you have gently used boppys or toys appropriate for babies one year and under, please feel free to donate them for use in this program. Donations can be dropped off at the Front Desk.

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Yesterday's Whiteboard: Front Squat / Back Squat | Thrusters, Toes-to-Bars
Watch Kara Webb Pistol Squat 42 Reps For a New World Record BarBend
Hot Fossil Mammals May Offer a Glimpse of Nature's Future Scientific American

Saturday
Feb042017

Front Squat / Back Squat | WOD 2.4.17

Back Squat / Front Squat

Back Squat:
2 x 10

Front Squat:
2 x 10

Move directly from the Back Squat to the Front Squat. Heavier than last week. These should move fast throughout the entire cycle. Increase weight only as appropriate.

Post loads to comments.
Exposure 7 of 8
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Performance
For Time:
15-12-9-6-3
Thrusters 95/65
Toes-to-Bars

The Thruster weight should be light for you and unbroken on the fast end, as should the Toe-to-Bars.

Fitness
For Time:
15-12-9-6-3
Thrusters 65/45
Hanging Knee Raises

The Thruster weight should be light for you and unbroken on the fast end, as should the Hanging Knee Raises.

Post time and Rx to comments.


As Rory McKernan says in this video from CrossFit HQ, "The Open is where grassroots meets greatness." That's one of many reaons why we want you to sign up! We're shooting to have 100 CFSBK members participate in the Open this year. What are you waiting for? Register now!

Fit 55+: Staying Strong, Mobile, and Able

What is Fit 55+? 
Fit 55+ is a strength and conditioning class for older adults who want to move and use their bodies and are not content to simply sit on the couch getting older. Research points to development of chronic disease in older populations not as a consequence of aging alone, but as a product of decreased activity and less-than-healthy lifestyle choices. Strength training and conditioning can help both stave off, as well as reduce, the effects of many chronic diseases. As the old adage goes: “If you don’t move it, you lose it.”

Fit 55+ will help you:

  • Build muscular strength and joint integrity
  • Increase and maintain bone density
  • Improve cardiovascular function
  • Improve pulmonary function
  • Improve balance, coordination, and mobility
  • Reduce your risk of falling (and be more resilient in case you do)
  • Maintain independence and improve quality of life

Who is this class for?
Any older adult who wants to exercise in a fun, safe, and inclusive manner. Whether you’re a total newcomer to resistance training or more of a veteran, our classes will challenge you to become better. Tell your friends and relatives!

What does a class look like?
A typical class will start with a series of light warm up movements to get your heart and joints ready for exercise.

From there we’ll move onto the strength training portion of class, using a variety of tools to help you develop strength. You’ll use both weight training and bodyweight exercises of the upper and lower body to develop and maintain muscular strength and joint integrity.

After the strength training portion of class we’ll move on to the conditioning portion. Here the goal is to get a bit sweaty and elevate your heart rate for a while to improve heart function and lung capacity. To this task we’ll use a variety of equipment and modes like: rowing machines, exercise bicycles, sled pushes, sandbag training, and bodyweight exercises, in addition to many others. The variety keeps it engaging and more fun (we think) than just walking on a treadmill for an hour.

Finally, we’ll end with a few cool down stretches to relax your heart rate and your mind before you head out of the gym.

Where and When do Fit 55+ classes meet?
Mondays and Thursdays at 11am at CrossFit South Brooklyn (597 Degraw Street between 3rd and 4th Avenues) located in the heart of Gowanus. We have served the local fitness community for nearly 10 years, growing from grassroots park-based workouts to our current location, which has two spaces with a total footprint of over 11,000 square feet. In addition to our spacious facility, we also have brand new locker rooms with showers, towel service, and bath products available for your convenience.

Pricing
Drop-In: $25
5-Class Card: $100
Monthly Unlimited (2x per week): $125

REGISTER HERE!

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Yesterday's Whiteboard: Rest Day
This Is Why You Don't Invite The Mountain to Your CrossFit Competition Esquire
Should the Heels Stay Flat in the Push Press? Catalyst Athletics

Friday
Feb032017

Rest Day

From our Instagram account: "Some rad visitors stopping by CFSBK today! The one and only @dannybroflex aka @dan_bailey9 as well as @zogdogg who was visiting from @crossfitinvictus and repping a great cause called @555fitness check it out!"

This Week in Review at CFSBK

1. Diapers & Dumbbells, a postpartum fitness class designed to help new mothers safely return to exercise, connect with other parents, and develop the strength they need to support their growing babies, kicked off this week! See the program page for more details, and spread the word!

2. Registration for the 2017 CrossFit Open started a couple of weeks ago. We want you to sign up! In fact, we're shooting to have 100 CFSBKers register for this year's Open. On Monday, we offered a few reasons why you should do it.

3. KLove is January's CFSBK Athlete of the Month. Congrats, Kelly!

4. Coach Fox checked in with Andrew S. and Steph M. to find out how the Look, Feel, Perform Better Challenge is going. Spoiler alert: it's going well!

5. CFSBK is looking for new talent to staff our beloved Front Desk! Responsibilities include handling inquires from walk-ins, managing basic membership issues, light cleaning/organization, and other miscellaneous duties. We will be interviewing this month and hiring a new staff member for immediate training. Perks include a comped membership and all the Nespresso you can drink. See Wednesday's post for more details.

6. Interested in volunteering for Iron Maidens? We'd love your help on this very fun day! There are a variety of ways to be involved. Fill out this volunteer form to learn more and share your availability. Check out photos from last year's event to get a sense of what it's all about.

7. Finally, we bought you the first installment of this year's Iron Maidens of CFSBK series, and Allison K. knocked this interview out of the park. This year, our goal is to raise $50,000 to pay for 70% of college tuition for students in the College Prep program at the Bronx-based Grace Outreach, and we need your help to reach that goal! You can donate to a lifter's campaign by going here.

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Yesterday's Whiteboard: Clean and Jerk | Hang Cleans, Double-Unders
How To Do the Shortest Workout Possible NY Times
Hell of an Injury, Attitude of an Angel CrossFit

Thursday
Feb022017

Clean and Jerk | WOD 1.2.17

Mid-Hang Clean and Jerk

Every minute on the minute x 10:
Mid-Hang Clean + Jerk

Work up to a heavy load, build across the 10 reps.

Post loads to comments.
Exposure 7 of 8

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Performance
5 Rounds for Time:
5 Hang Cleans 155/105
30 Double-Unders

Fitness
5 Rounds for Time:
5 Hang Cleans 115/75
60 Single-Unders
 

For both Fitness and Performance, the Hang Cleans should be on the light-medium side for you and unbroken on the fast end.

Post time and Rx to comments.

The Iron Maidens of CFSBK: Allison K.

The Iron Maidens Raw Open is less than 3 weeks away! Leading up to the event, we'll be posting brief interviews with CFSBK lifters to help you get to know our team and give you a sense of what these women are doing to prepare. This year, through competitors’ fundraising efforts, Iron Maidens will once again fund the Iron Maidens Stay Strong Scholarship. Last year, Iron Maidens participants raised $30,000, far surpassing the $20,000 goal. This year, our goal is to raise $50,000 to pay for 70% of college tuition for students in the College Prep program at the Bronx-based Grace Outreach, and we need your help to reach that goal! You can donate to a lifter's campaign by going here.

First up: Allison K. (a.k.a, AJK, Alkat, Al-Babe, Gal Pal Al, AK-47)

Allison, thanks for being the first Iron Maidens of CFSBK interviewee this year. Is this your first time participating in Iron Maidens (or its predecessor)? If not, any advice or thoughts to offer to new folks? If yes, anything you are particularly looking forward to or nervous about?

I participated in the predecessor to Iron Maidens three times, but it's been a while. The last time I participated was July of 2013. Yikes, I'm rusty, so I'm a little nervous about that.

I think the best advice I might offer to new folks is borrowed from my runner pals: run your own race. I have a reputation among family, friends, and colleagues as a rather competitive person. My loved ones have avoided playing board games with me for many years now. All joking aside, it's easy for my competitive spirit to wander into the territory of comparing myself to others to the detriment of my training, confidence, and you know... overall enjoyment of life. Sure, at the end of the competition winners will emerge after we're all measured against one another, but what is unique about barbell training is that the ultimate measurement is only against our individual goals.

I'd also encourage new folks to find even just a moment to really engage with the organizers and volunteers, the crowd, and your fellow competitors. While lifting can often feel very solitary and personal, the spirit of the competition is one of a big ol' team and community.

How has lifting impacted you athletically? Personally?

Lifting is the first athletic endeavor I've experienced that feels like if I work hard and train, I'm building skills that my body feels innately suited for. I've always been active and outdoorsy, but I shied away from organized team sports as a kid because I have terrible natural endurance for running and comical hand-eye coordination (in fact, some friends gave me a trophy for being "Consistently Inconsistent" after years of playing social sports with me like wiffle ball, tennis, and volleyball). I am tall, with big bones and big muscles; when it came to the team sports that were popular for girls in my hometown—field hockey, soccer, gymnastics—I always felt like I was punishing my body, or somehow trying to fight its natural size, shape, and inclinations for movement. Lifting has helped me to identify as "athletic," to feel grateful for this strong, healthy body, and to care for it by staying strong and trying new athletic pursuits, even as I trudge through my mid-thirties.

On a much more personal and perhaps political note: as a woman and a feminist, I am keenly aware of how many folks and institutions within our society place value on a woman's body—on my body—more for how it looks than for what it can do. I believe that tendency inherently leads to devaluing women's abilities and limits our potential, which is a bummer for our society. The barbell is the ultimate honorer of strength over shape. So! For me, Iron Maidens has the added bonus of being an occasion where our bodies are celebrated for their strength and function and not their form.

What is your motivation for competing in Iron Maidens?

I've got a couple of motivations—one purely physical, and the other a bit more mental.

Last year, I finally recovered from almost two years of painful foot injuries that culminated in me tearing the plantar fascia in my right foot. I've been so happy to be back in the gym and under the bar consistently since last spring. So, Iron Maidens is a target date to test my lifts after working hard all summer and fall to basically re-train, and to motivate myself to come into the gym consistently during a time of year when typically I just want to be cozy (i.e., nap and drink wine while wearing my slippers).

My foot injury recovery also coincided with me co-founding a business. I've been running a design and technology studio with three partners since last year, and it would be very easy for me to either work or think about work for most hours of the day. When I started this new phase of my career, I made a rule that I have to do something physical every day that forces me just get out of my damn overly analytical head. While some days I can only afford to shut off my brain during my short bike ride to work, re-focusing on lifting and group class here at the gym has, I think, made me a more sane business owner (and probably a more tolerable girlfriend and partner to be around, too).

Last but certainly not least, I give major credit to Margie for building a community—and to David and the CFSBK staff for supporting this community—that makes competing with all of these talented women such a pleasure.

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Yesterday's Whiteboard: Front Rack Step-Ups / Chin-Ups | Wall Balls, Box Jumps
Powerlifting with Casey Johnston The Awlcast
Hook Grip Tip from Diane Fu Free+Style