Deadlift / Handstand Push-Up | WOD 9.5.16

Deadlift / Handstand Push-Up Superset*

1A) Deadlift

3 x 5

Start light enough to add weight for 6's next week.

70% x 6 x 3

1B) Handstand Push-Up

3 x 5-10 Box Piked HSPUs

1-2 AbMats are ok. Knees are easier than toes. Sub 8-12 Seated Dumbbell Presses if you don't have Boxed Pike HSPUs yet. 

3 x 6-12 Strict HSPUs

1-3 AbMats are allowed as long as you're getting some range of motion out of it. If you can do 3 sets of 12 easily, then add a deficit. DC blocks and bumpers work well for this.

*Superset means that you perform a set of exercise A (in this case the Bench Press) and then after a short rest, 30 seconds to a minute, you perform a set of exercise B (in this case the Barbell 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/work to comments.
Exposure 4 of 8


21-15-9 Round for Time:
Clean and Jerk 115/80

Post time and Rx to comments.

Sarah M.'s CrossFit future is so bright that she has to wear shades

  • Please note: We'll be running on a modified schedule today. We'll have group classes on the hour at 9:00am, 10:00am, 11:00am and 12:00pm, with Open Gym (for those with an OG membership) also happening during that time. Evening classes are cancelled, as are today's CrossFit kids classes. Have a great labor day.
  • Do you follow us on Instagram? If not, you missed Kate's first strict Chin-Up. Congrats, Kate!

Developing Your Pull-Up

By Christian Fox

Editor's Note: Your blog editor sometimes (almost never) gets asked, "Josh, what is your article ever published on the CFSBK blog?" There are too many to chose just one, but Coach Fox's "Developing Your Pull-Up" is one of the first things I read when I discovered the blog, and it remains a favorite. Whether you're an advanced CrossFitter, just getting started, or coming back from an injury, it's a nice reminder that CrossFit enables us all to do things we couldn't do before, as long as we put the work in. Enjoy!

There are a bunch of reasons to get better at doing pull ups. For one, we do a
bunch of them in CrossFit. They’re also a great way to increase the
strength of your upper back, arms, lats, grip, and help to have a
balanced and healthy shoulder girdle. You should be able to do strict
pull ups with a variety of grips, and once you can consistently do few
pull ups  at a time it may be time to start working on the kipping pull
up. Here’s how you’re going to get better, no matter where in the scheme
of it you are.

(No pull ups, or “I did one, once...”)

“A” Day
3 sets of 12 reps of either: Ring Rows or Band Assisted Pull Ups. Use an
angle or band that makes completing all the repetitions challenging. Rest as needed between sets.

Followed by, 3 Supersets of 12 reps of either: Dumbbell Curls (I know you’ve secretly wanted to do these anyway) or  Dumbbell Rows
with either: Dumbbell Bench Press or Dumbbell Floor Press
Choose a weight that feels like you could have done another rep or two at the
end of the set. Take minimal rest between exercises in the superset.
“B” Day
10 ‘mini sets’ of 1 rep each of 5-10 second negatives using either a pull
up or a chin up grip on the minute for 10 minutes. You can jump to the
top or set a box up that allows you to start at the top (collar bone
above the bar). Yes, that seems like a lot of rest in between reps, and
no, it’s not a lot of total reps. That’s a good thing, trust me.

Alternate between the A day and the B day with a day of rest between workouts. An example would be:
Monday A - Wednesday B - Saturday A - Monday B - Wednesday A - Saturday B

(Can do 3-5 pull ups at a time)

Week 1)  6 sets of 2 reps. Rest 1 minute between sets. Perform twice a week.
Week 2)  5 sets of 3 reps. Rest 1 minute between sets. Perform twice a week.
Week 3)  4 sets of 4 reps. Rest 90-120 seconds between sets. Perform twice a week.
Week 4)  3 sets to failure. Rest 3 minutes between sets. Perform twice a week.

This program can be used until you have 3 sets of 10 reps in the 4th week.
In other words, if you don’t get the 3x10 in week 4 restart at week 1 by
adding a rep to the sets. Week one would be 6x3, week 2 would be 5x4,
and week 3 would be 4x5, then retest in week 4.

End each session by practicing kipping pulls ups for a few small sets, no
more than 5 sets and no more than 8 reps. Terminate the set if you fall
out of rhythm. It’s all about developing a rhythm that you can control
and maintain. Remember that a solid kip uses your whole body and don’t
forget that your abs need to be engaged throughout. If you fly open in
the front of the kip you are leaking tons of energy away from the bar.
Check out this video for a peak at what an efficient pull up should look like.

(Can regularly do sets of 10 or more strict and/or kipping)

Congrats, you stud or stud-ette. You are now on your way to becoming elite! Don’t expect though that your pull ups will magically become better if you
don’t practice them. You should still be working on both strict and
kipping pull ups. Mix up the grip that you use when you practice. Try

1) Once a week do a set or two to near failure. Start with a pull up grip
(hands outside shoulder width and palms away) and when you are 2 reps
shy of failure switch to a chin up grip (hands inside shoulder width and
palms toward you). When you are 2 reps shy of failure switch to a mixed
grip (1 palm in, 1 palm out) and do the same before switching again.

2) You can practice similarly by doing a set or two of max strict pull
ups,  immediately switching to kipping and again going till failure (or a
rep shy of it).

3) Start doing weighted pull ups/chin ups, 3 sets of 5 reps, and seeing if you can add weight each week.

4) 30 seconds on/30 seconds off for 5 minutes of max reps kipping pull
ups. The set ends if you come off the bar. Remember to stay engaged in
the trunk. Don’t leak energy out in front. Remember this video.

5) Each time you’re in the gym do a 3-5 sub-max sets of kipping pull ups,
trying to add a rep each time you do the drill. You want to feel fresh
and stay shy of failure here. Terminate the set if grip becomes the
limiting factor. Again, remember to stay engaged and not leak energy out
of the front of the kip. Once again...

6) If you have a solid kip that just seems to go away on you when you get
gassed then try practicing your pull ups under duress. Do 50 double
unders or sprint down the block and back followed immediately by a set
of 10-15 pull ups.



If one of the days that you’re in the gym involves a lot of pull ups then
consider that a replacement day for one of the days on the above
programs. Also consider’s no mistake that smaller, lighter
people have an easier time with pull ups. While the barbell exercises
can be scaled easily to ability, calisthenics can not. If you have some
weight to lose then a solid nutritional program can work in tandem with
the above programs to help you achieve the pull up.

Yesterday's Whiteboard: Snatch | Partner WOD
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Snatch | WOD 9.4.16

Snatch Complex

Every 90 seconds x 10:
High Hang Snatch + Overheard Squat

Every 90 seconds x 10:
High Hang Snatch + Snatch Balance

Post loads to comments.
Exposure 3 of 7


Partner WOD
In teams of 2, complete 10 rounds (5 each) for time of:
30 Double-Unders
10 Thrusters 95/65
8 Chest-to-Bar Pull Ups

Partners alternate full rounds. Scale the Double-Unders to 1/2 attempts or 3x Singles. The thrusters should be light enough to do unbroken. Scale Chest-to-Bar to regular Pull-Ups or Jumping C2B as needed.

Post time, Rx, and partner to blog.

Joe W. moves the sled at this year's Subway Series

  • Schedule Change: All CrossFit Kids programming is cancelled today and Monday.
  • Tomorrow, Labor Day, we'll be running on a modified schedule. We'll have group classes on the hour at 9:00am, 10:00am, 11:00am and 12:00pm, with Open Gym Membership also happening during that time. Evening classes are cancelled. Enjoy the long weekend!

Catching Up with the CFSBK Classifieds

Did you know that we offer a classifieds section of the website for our members? Well, we do! Here are a few examples of goods and services up for grabs at the moment:

We hope you'll take advantage of this fun feature. Many people have found roommates there. Why deal with Craigslist when you can live with your workout partner?

Yesterday's Whiteboard: Back Squat / Front Squat | Push-Ups, Box Jumps, Deadlifts
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Verbal Cueing: Keeping It Simple CrossFit


Back Squat / Front Squat | WOD 9.3.16

Back Squat / Front Squat

Back Squat: 2 x 5 Linear Progression
Front Squat: 2 x 3 Linear Progression

Heavier than last week

Back Squat: 70% x 5 x 2
Front Squat: 70% x 5 x 2

Post loads to comments.
Exposure 6 of 16

9 Rounds for Time:
9 Push-Ups
6 Box Jumps 24/10"
3 Deadlifts 225/155

Scale Push-Ups to elevated or knees as needed. Barbell weight should be medium-heavy for you and unbroken throughout.

Post time and Rx to comments.

Steph M. showing off her handstand skillz on the Great Wall of China

Fight Gone Bad 2016!

Since 2008, CrossFit South Brooklyn has conducted a yearly fundraiser in the form of a workout called Fight Gone Bad. Last year, we raised nearly $27,000 for the Brooklyn Community Foundation (BCF), a local organization dedicated to improving the lives of people in Brooklyn by strengthening communities through local giving, grantmaking, and community service. This year, we'll be partnering with BCF again and hope to surpass last year's donation numbers.

Last year we had 160 members participating and this year, we’re capping it at 200. 

The registration deadline is Monday September 5th, 2016. That's *this* Monday.

Tell Me More… 

When is Fight Gone Bad? 
Saturday, October 15th, 2016. First heat begins at 9am

What is Fight Gone Bad?

Three rounds, as many reps as possible, of:
Wall-balls, 20lb, 10ft / 14lb, 9ft 
Sumo deadlift high-pulls, 75/55 pounds
Box Jumps, 20" box 
Push-presses, 75/55 pounds 

In this workout, you move from each of five stations after a minute. The clock does not reset or stop between exercises. When the announcer calls "Rotate,” athletes must move to next station immediately. Each of the three rounds is five minutes, followed by a one-minute rest. One point is given for each rep, except on the rower where each calorie is one point.

What does the registration fee cover?
The $30 (plus tax) fee covers the cost of a team tshirt.  You and your team will be able to create a unique team name and decide on tshirt colors.  We also give prizes for the team with the most spirit...think costumes, props, etc!!!

Why are we fundraising?
In the past, our annual FGB fundraiser has been a great way to bring our community together to support great charities—and we chose to support the Brooklyn Community Foundation because Brooklyn has been exceptionally good to us and we want to help give back to the community that CFSBK is proud to call home. If you're not familiar with BCF, make sure you visit their website to check them out. Or if you're lazy, at least check out their list of Grantees; we're sure you'll find one or two not far from you!

Will there be a fundraising minimum? 
While we'd love for everyone to make wholehearted attempts to raise funds, there is no fundraising minimum to participate. However, as in years past, there will be some sweet prizes awarded to the top Individual Fundraisers!  

Ok, you keep talking about fundraising but how should I do this and when should I begin?

Once our registration deadline ends on September 5th, we'll create teams consisting of six athletes. Shortly after, athletes will get an email from us with their team assignments and all of the details to set up their fundraising pages. We'll be using Crowdrise as our fundraising platform again and participants will have individual fundraising pages that will be super easy to share with friends and family.  (Check out last year's main fundraising page HERE!)

Also, we're looking for donations to give out as prizes. Contact Danae [at] if you have something to offer!

Tell me more about the workout. What if I can't do it Rx'd?
Here's Coach Glassman explaining FGB in detail. And don't worry, we have scaling options available!  

So the day begins at 9am, but how long will it last? When will my team go?

The length of the event depends on how many total athletes/teams we have. We run two teams through the workout simultaneously and new heats start every 20 minutes.  Unfortunately, we can’t tell you exactly what time your team will be going until we get closer to the event. Of course, we hope that you plan on spending a few hours with us, not only competing but also supporting your fellow teams.  And per usual, we'll have some tasty adult beverages to enjoy!

What if I can't attend that Saturday, October 15?
You can still sign up to be a part of a team to participate in fundraising and get a team tshirt.  Unfortunately though we won't be running a Fight Gone Belated this year.Sign up anyway and select the option to be on Fight Gone Belated! 

Ok, I'm sold.  Where do I register?
Sign up here for Fight Gone Bad 2016!

Supplements and Snake Oil CrossFit Journal
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Rest Day

This week, Mary and Dmitry welcomed Kai Mazilo, a beautiful baby boy, into the world. Mary trained at CFSBK throughout her pregnancy, and we couldn't be happier for the Mazilo family!

This Week at CFSBK in Review

1. This Monday, Labor Day, we'll be running on a modified schedule. We'll have group classes on the hour at 9:00am, 10:00am, 11:00am and 12:00pm, with Open Gym Membership also happening during that time. Evening classes are cancelled. Enjoy the long weekend!

2. The deadline to sign up for Fight Gone Bad 2016 is also this Monday, September 5th! Have you registered yet? Well, get after it!

3. Kate R. is working on a photography project about people who are LGBTQ and Catholic. She is taking peoples' portraits and would love to hear a bit about their faith and what they wrestle with in the Church. Does this describe you or someone you know? You can see Kate's work here and can contact her at katharinereece [at]

4. Taco Jesus (aka, DH3) is also working on a project... of sorts. He started a petition to get Most Tacos Eaten back on the leaderboard. He's already reached the 50-signature threshold to restore Tacos to the leaderboard and rectify this injustice. Rest easy: CFSBK is once again an unsafe space for tacos. Help him reach his goal of 100 signatures! He's promised to buy everyone who signs a taco at Fight Gone Bad, so it's more of a petition to bankrupt Taco Jesus now.

5. Speaking of the leaderboard, it has been revised. Here's what we changed.

6. Adam S. is producing a fun event called The Artist Room: Martha Graham Cracker. If you like immersive theater and drag performances, this is the show for you! Go here for more details and ticket info. 

7. Last but not least, in the return of Behind the Desk, we profiled new front desker Toni S. We'll be introducing you to the rest of our new front desk staff over the coming weeks!

8. PSA: The parking signs on Degraw have changed, and the NYPD has been ticketing more aggressively. Be sure to check the signs when you park, especially near the dialysis center close to 3rd Avenue!

What It Means to "Live Like and Artist" in New York The Awl
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Clean and Jerk | WOD 9.1.16

Jerk Complex

Fitness and Performance
Work up to a heavy load on the complex of:
Push Press + Power Jerk + Jerk (split)

If you're newer to the lifts then perform either 3 Push Presses or 2 Push Presses + 1 Power Jerk.

Post loads to comments.
Exposure 3 of 8


5 Rounds or 20 Minutes:
8ea Contra-lateral Single Leg Romanian Deadlifts
4-8 Tempo Chin-Ups (3/1/1/3 Tempo)
50yd Farmer Carry

Stay light-medium (and humble) on the SLRDLs. Focus on balance through the whole foot and keeping hips and torso squared to the floor throughout the movement. Kettlebells or Dumbbells are ok if you're adding weight. Use a light barbell or a PVC if you have to. 3 second hold at the top and bottom of the Chins. Use bands for assistance as needed. Work up to a heavy 50 yard carry over the 5 sets.

Post work to comments.

Get Well Constance!

A couple weeks ago our own Constance T tripped while at the bank and unfortunately chipped part of her bone and damaged the prosthesis in her shoulder. The repair required surgery and may have been a blessing in disguise since they found an infection in the area that needed attending to! Constance is doing really well post operation and will do some Physical Therapy before coming back to CFSBK. If you know Constance, you know it takes a lot more than this to keep her down! Today's blog post is her "digital get well card". Please post love to the comments section!

News and Notes

  • Schedule Change: Today's 9:00am Yoga class with Jaclyn K. is cancelled.
  • Kate R. is working on a photography project about people who are LGBTQ and Catholic. She is taking peoples' portraits and would love to hear a bit about their faith and what they wrestle with in the Church. Does this describe you or someone you know? You can see Kate's work here and can contact her at katharinereece [at]
  • The deadline to sign up for Fight Gone Bad 2016 is this Monday, September 5th! Have you registered yet? Well, get after it

Yesterday's Whiteboard: Back Squat / Front Squat | Row, Hang Clean, Overhead Squat
The Step-Up: Set Up and Execution Power Athlete
Wisdom Is Just a Temporary State of Mind NY Mag


Back Squat / Front Squat | WOD 8.31.16

Back Squat / Front Squat

Back Squat: 2 x 12 Linear Progression
Front Squat: 2 x 8 Linear Progression

Heavier than last week

Back Squat: 70% x 2 x 2
Front Squat: 70% x 2 x 2

Every other exposure is a de-load, so these should feel light.

Post loads to comments.
Exposure 5 of 16

3 Rounds For Time:
500m Row
20 Hang Power Cleans 95/65
20 Overhead Squats 95/65

The barbell weight should be light. Baller status for doing the 40 reps on the bar unbroken for even one round.

Post time and Rx to comments.

Melody W. recently dropped into CrossFit 716 during a trip home to Buffalo! Her impressions: "It's a great gym, the coach was super nice, and the other members were very welcoming, especially these ladies who I partnered with on the WOD"

  • Schedule Change: Tomorrow's 9:00am Yoga class with Jaclyn K. is cancelled.

The Artist Room: Martha Graham Cracker

A note from Adam S. on what sounds like an not-to-be-missed event:

My company CMYK is producing an event in two weeks, titled The Artist Room. It is an immersive artist-in-residence hosted at Washington Square Hotel. An artist spends a week at the historic Village hotel (Dylan wrote here, Hemingway drank here, etc. etc.), at the end of which we create a very intimate and interactive performative "experience" in a hotel room with just a small audiences and the artist. This September, we're thrilled to present MARTHA GRAHAM CRACKER, the legendary drag performer for a few unique performances.


Martha is transforming her hotel room into an intimate cabaret. Think Sunset Boulevard meets art deco femme fatale meets pop songs with an accordion. You'll enter the room with up to five other people for a "green room" behind-the-scenes with Martha. She's sing, she'll cry, she'll make you help her dress her. She may even serenade you in the hotel shower. Anything could happen and each performance will be different, based on the vibe of the audience. After your in-room experience, Martha will then put on a full, show-stopper cabaret performance in the lounge with even more musical accompaniment. It's going to be bananas.


The whole reason why we created this event series is because we wanted to see what would happen when you strip away all of the things that usually stand in the way at a large performance - the stage, the set, the thousands of people in the audience with you. What happens when it is just you and an artist? In a hotel room? Don't you want to come find out?!


The Artist Room with Martha Graham Cracker
Wednesday, 9/7 - 7pm & 9pm
Saturday, 9/10 - 7pm & 9pm

Do You Have to Be Fit to Start CrossFit? CrossFit
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Rest Day

Our updated leaderboard doesn't have an entry for "Cutest Dog," but if it did, Benson would be up there

Our New and Improved Leaderboard!

You may have noticed that we recently revised our leaderboard. Here are some of the adjustments we made:

  • Changed some of the Benchmark WODs (added "Morrison," for example)
  • Removed CrossFitters who haven't attended CFSBK in several years or hadn't had their submission verified by a coach
  • "Murph" must be completed in a weighted vest (20/14 lbs) to be eligible for the leaderboard
  • Added the Wilks and Sinclair score totals (used to compare lifters of different weight classes) for powerlifting and weightlifting meets
  • Added Spikeball (tournament play only!)
  • Removed marathon and triathalon (these were infrequently updated)
  • Add 1-minute and 10-minute max calories on the Assault Bike
  • Changed max Handstand Hold for time to Handstand Walk for distance. The athlete has 3:00 to walk as far as they can in 4' increments. We're using the short end of the black floor mats to measure distance. If you come down before clearing a mat, you've got to go back and start at the end of the previously completed one.

We also changed the overall organization of the board. Here's how it works:

  • Top three panels (L to R): monostructural movements, powerlifting, bodyweight-biased movements and Benchmarks
  • Bottom three panels (L to R): Benchmark WODs, Olympic lifting, Hero WODs and anything else that doesn't fit into the other 5 categories

Shooting to get on the leaderboard? Here are a few things you should know:

  • The Olympic weightlifting, powerlifting, and CrossFit totals must be completed at a meet.
  • If you're attempting to get on the leaderboard, you must get approval from a coach beforehand, and he or she must have eyes on your during the workout/attempt. Leaderboard submissions not verified by a coach will not count.
  • If you've successfully posted a leaderboard-worthy effort, congratulations! Please write it on the Accomplishments whiteboard next to the bathrooms in 597.

Yesterday's Whiteboard: Deadlift / Handstand Push-Ups | Wall Balls, Run
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