Thursday
Nov102016

Rest Day

No, that's not just the Friday finish line! Azam P. recently completed the Pinhoti 100 mile run in Alabama. Azam reports, "It was a 28+ hour ordeal along the infamous old Indian trail systems."

This Week at CFSBK in Review

1. We have two big events happening at CFSBK this weekend! One is the Pelvic Floor Health Workshop this Sunday. There are a few spots left, so sign up now!

2. The other is Saturday's C.R.A.S.H-Bs kick-off meeting. This is an awesome opportunity to improve your rowing skillz under the watchful eye of Sensei Nick, an actual Olympian, with the goal of competing in the World Indoor Rowing Championship! See the event page for more details.

3. 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 can't wait to see you there!

4. So much happening! We also have the Bulletproof Assessment Workshop coming up on December 3rd. Go here for more info.

5. Want to spice up your training with some Brazilian Jiu Jitsu or MMA? Good news! Both are now available at CFSBK. See the program page for more details! In case you missed it, Jon S. had this to say in yesterday's comments: "I started a couple weeks ago with no previous experience. Sensei Jesse is great. First class is free. Everyone should give it a try." We agree!

6. Sunday's 11am Active Recovery class with Coach Fox is cancelled.

______________________
Yesterday's Whiteboard: Snatch | NFT Work
Cardiorespiratory Fitness Protects You From Depression NY Mag
The Godfather of American Weightlifting: Mike Burgener Barbell Shrugged

Thursday
Nov102016

Snatch | WOD 11.10.16

Snatch

Every 2 Minutes x 15:
Snatch Deadlift + Mid-Hang Snatch + Snatch

Start at about 60% and build from there as appropriate. No press-outs. If you miss a lift, you can attempt in on the next round. If you miss again (either a straight up miss or a technical miss), then take weight off the bar.

Post loads to comments.
Exposure 4 of 8

______________________

4 RNFT:
10 Supine-Grip Ring Rows
25 Hollow Rocks

Post work to comments.

Rachel H. is just happy to be doing Sumo Deadlift High Pulls. You two could be happy at one or both of the awesome events we have happening this weekend. Read on to find out about them!

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.

REGISTER HERE!

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

REGISTER HERE

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
Orangutan Picks Cocktail By Looking at Ingredients Scientific American
Rowing: The Pick Drill CrossFit

Wednesday
Nov092016

Back Squat | WOD 11.9.16

Back Squat

Fitness
3 x 5

Use 95% of Week 1's heavy 5.

Performance
5/3/1 (5 Week):
65% x 5
75% x 5
85% x 5+

Your Training Max (TM) is used to base the percentages off of. Increase your TM 10 lbs above the previous 3 weeks. If you were above the recommended reps for the rep out sets, then increase your TM 15-20 lbs. The final set (the 85% set this week) is done for max reps, stopping 1-2 shy of failure. The goal is between 8 and 12 reps. Use a normal pace throughout the rep-out set and quit if you reach technical failure. Technical failure is the point at which you can move the weight from point A to point B but can no longer do so with acceptable technique. Use spotters on all work sets.

Post loads to comments.
Exposure 4 of 8
______________________

AMRAP 12 Minutes:
12 Wall Ball 20/10, 14/9
6 Deadlifts 275/155

Post rounds, reps, and Rx to comments.

Bulletproof Assessment Workshop at CFSBK: Register Now!

CFSBK will be hosting a Bulletproof Assessment Workshop on Saturday, December 3rd from 2:30-6:30pm for athletes looking to take their performance to the next level! This will be an interactive workshop, with a full movement assessment from the Active Life coaching staff. The movement assessment will include a series of strength and mobility assessments, which will identify imbalances and expose weaknesses. 

You will walk away from this workshop with an insight on how flexibility, mobility, strength balance, work to rest ratio, and skill can tie into your training. Knowledge bombs will be dropped! Sign up! It’ll be a blast. The class is capped to 50, so get on it before it fills up! The registration fee is just $49.

Questions? Contact Coach Katie at Katie [at] CrossFitSouthBrooklyn.com Click here to sign up today!

______________________
Yesterday's Whiteboard: Rest Day
Science Says This Is the Best Motivation to Exercise Time
11-Year-Old Weightlifter Elle Hatamiya Pursues and Olympic Dream Bleacher Report

Tuesday
Nov082016

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

Monday
Nov072016

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:
21-15-9
Burpees
Pull-Ups

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.

REGISTER HERE!

______________________
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

Sunday
Nov062016

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! 

Schedule

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

Saturday
Nov052016

Front Squat | WOD 11.5.16

Front Squat

Fitness
3 x 5

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

Performance
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

REGISTER HERE

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

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