Back Squat / Front Squat | WOD 9.24.16

Back Squat / Front Squat

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

Heavier than last week

Back Squat: 80% x 4 x 2
Front Squat: 80% x 4 x 2

Post loads to comments.
Exposure 12 of 16

7 Rounds for Time:
3 Deadlifts 315/225
9 Ring-Dips

The Deadlift stimulus should be on the heavy side today. As always, maintain a neutral spine throughout the lift. Scale volume on the Ring-Dips or to Push-Ups as necessary.

Post time and Rx to comments.

We would like to congratulate Coach Melo and "The Professor" Alex B. on the birth of their first daughter, Lilyanne Gabriela Burrowes (nickname TBD)! Baby Burrowes was born yesterday and came in at 5lbs and 15oz. Post love to blog comments!

Join Us for the Next Iron Maiden's Lift n' Learn Session

All IM competitors and IM curious are welcome!
October 16, 2016

Press and Negotiating
BYOProgram OR plan to focus on working up to a heavy five on your Overhead Press. Feedback on technique can be provided. Post-lifting, we're happy to welcome CFSBKer and Starting Strength Cycle alum Karina Totah for a workshop in negotiation skills:

Women don't ask. Research shows they forego over ½ million dollars in salary over their lifetimes. 

Like lifting, negotiation skills get better with practice. But unlike lifting, success and failure aren't as black and white in negotiations. Come out to lift, and stay to learn the nuance of negotiation so you can successfully navigate asking for what you need and want.

In this workshop, we'll cover negotiation framing and prep, do a live practice, and discuss negotiation plans.

Karina Totah's Middle-Eastern father had her haggling from a young age.  She strengthened her negotiation instinct with more structured training at Yale's School of Management.  Now she enjoys sharing her knowledge with other women.  By day, Karina is Vice President of Strategic Initiatives at the New York City Housing Authority; by morning, usually at 7am, she's a CFSBKer.

How to Eliminate One of Our Deadliest Enemies Kurzgesagt
Real World Overhead Mobility for Weightlifting Catalyst Athletics


Rest Day

The aptly named Team Height Disparity at last weekend's Flex on the Beach event

This Week at CFSBK in Review

1. Fight Gone Bad season is here! That means your teams should have done some housekeeping this week, and you should be getting started with fundraising. We've already raised close to $2000 for Brooklyn Community Foundation. Let's keep it going!

2. Registration for our Starting Strength Program opened Tuesday. There are still some spots left!

3. Speaking of Starting Strength Program, we've been interviewing some recent members in a new feature called Humans of Starting Strength. It's the best way possible to get a sense of what the program is about and why you might consider doing it. Listen to Wendy S. and Manny B., and look out for a few more profiles over the next week and a half.

4. Starting in October, Jesse Leach will be teaching Brazilian Jiu Jitsu at our facilities. Jesse is offering CFSBK members their first one month pass for $50. Go to Wednesday's post for more info.

5. A few spots are still open in Coach Whit's upcoming Road to Gymnastics clinics. Sign up here!

Generation Cryo: Fighting Death in the Frozen Unknown Gizmodo
Mattie Rogers Workout Session hookgrip


Clean and Jerk | WOD 9.22.16

Clean and Jerk Complex

Every minute on the minute x 15:
3 Power Clean + Push Jerk

These will add up quickly, so start modestly on the load and only increase if the reps feel crisp. Do them touch-and-go if you can organize them, do quick bailed singles if you can't.

Post loads to comments.
Exposure 6 of 8


AMRAP 12 Minutes:
50 Double-Unders
25 Squats
10 Chest-to-Bar Pull-Ups

Post rounds, reps, and Rx to comments.

Manny B. pulls a Deadlift at July's Starting Strength Program Total

Humans of Starting Strength Program: Manny Bocchieri

Registration for our next round of Starting Strength Program cycles opened yesterday! Between now and when the cycle starts, we'll be bringing you some Humans of New York-style interviews of our Starting Strengthers. Who are these intrepid powerlifters? What brings them together? What is Starting Strength Program like? Let's find out! For our next installment, veteran Starting Strengther Manny B. was kind enough to answer a few questions.

What are some differences between SS and group class? Were any a surprise to you?

Well, the biggest difference is that Margie and Jeremy create a program for you within the Starting Strength philosophy to specifically address your weaknesses and help you build strength. When I joined CFSBK, I had the superfecta of being overweight, having been inactive for a long period, having just quit smoking cigarettes, and having had the bare minimum exposure to weightlifting. Needless to say, I was working through a few different issues. It was an uphill battle embracing a new lifestyle. Maybe it was too much change, too soon? I don’t know. I was making progress. Slowly. My biggest issue was my diet. I kept sabotaging my progress in the gym, probably because I quit smoking, but I just couldn’t stop overeating and drinking. I hit a number on the scale I didn't like. Plus, my strength issues were beginning to take a toll on my confidence. I don't want to do Push-Ups from my damn knees anymore! I was tired of using a band to do Chin-Ups! So, I drew a line in the sand and took a step back. I had to reevaluate my goals and figure out a better path to achieve them at my fitness level.  Starting Strength allowed me to go back to square one and refocus my goals by keeping it simple. It's about taking 4 barbell movements, dissecting their importance, putting it in motion and learning how to adapt as the weight gets heavier. With Jeremy and Margie’s guidance they’ve hammered, rebuilt my technique, and set up a program in which every cycle I've gotten stronger. Since the class is an hour and a half, it’s a slower pace from the group class. You can take the extra time to workout the flaws in your lifting form, make each rep meaningful and work towards manageable goals.

If you typically take CF classes, how did the SS cycle impact your capacity in group class? If not, did SS impact your life in other ways?

Where do I begin? Again, it’s all part of my reboot. After a cycle of SS, I signed up for the “Add On” and slowly got back into the group Crossfit classes.  First, once a week and now twice. The combination of both SS and CF classes has worked great for me. It’s night and day. I have a new attitude with some experience under my belt. I’m training vs. exercising. (Read David’s great article.) I’ve lost 20lbs, so I feel more connected to my body. My mobility has gotten better. I’ve added 80lbs on my squat. I can do something that resembles a Push-Up. I can do Chin-Ups! My lungs are finally coming around. Since, I’m stronger, I do can more of the movements. My overall effort and endurance is better. I’m more engaged mentally and physically with the class as opposed to struggling to keep up. Don’t get me wrong, I’m still finishing last in all the metcons and scaling some of the movements but not the volume!! Which is a big victory for me and something I build on in every class. My fitness journey has a long way to go but the path seems clearer. “Sometimes it's necessary to go a long distance out of the way in order to come back a short distance correctly.” - The late great Edward Albee

What's the culture like?

3 things that are similar to the group class: Great coaching. Great people. Great environment. It’s such a good time. I look forward to this class every week.  t’s a class for everyone. In my class, there are competitive power lifters to novice lifters. It’s 8 weeks with the same group, so lots of opportunity to know your rack mates. We’re all doing the same 4 movements, so we can empathize with each others struggles and breakthroughs. Margie and Jeremy track your weekly lifts and plot a program that’s adaptable based on your progress. There’s some coddling and hand holding that goes on. But, there’s a lot of tough love. Hardcore reality checks. Somedays the weight doesn’t move. Sometimes you lose focus and form. Now what do you? It’s about learning how to break through these walls, evaluate yourself and figuring out the right approach to move forward. What Margie and Jeremy teach you is that weightlifting is a craft. It’s something you hone, adapt and master. When I first started Starting Strength, my fear was: “Man, I got a lot weight on my back. What if can’t get up from the bottom of this squat?” And now it’s: ”Did I get good depth on that last squat? I don’t want to rack this bar and see Margie’s disappointment scowl!” It’s been a good six months.

Great stuff! Thanks, Manny! Keep a lookout for more profiles of these wonderful humans over the next couple of weeks. Have you partcipiated in our Starting Strength Program? Tell us about your experience in the comments!

Fight Gone Bad Fundraising Tips (T-25 Days!)

Have you started fundraising for Fight Gone Bad? You and your team should be registered with CrowdRise. We've included some fundraising tips below to get you started, adapted from Convio. We've also included info below about Brooklyn Community Foundation (the organization for which we're raising money!). 

Tip #1: Start early. The sooner you start asking for donations, the more money you will raise. 

Tip #2: Set a challenging but attainable goal. Your fundraising goal should be a stretch, but doable. If you are getting close to your goal, then raise it so people continue to donate.

Tip #3: Contact everyone you know. Start with your email address book, then your regular address book and member lists from clubs you belong to. You’ll be surprised who gives! 

Tip #4: Customize your emails. Make the email template yours! Include a personal story—why you’re raising money, why it’s important to you, and where the money goes. (Tell people why you love Brooklyn, and why you love CFSBK and that we partner with BCF!) 

Tip #5: Create an email schedule and stick to it. Set dates to send a first email announcing your participation, a second email asking for donations, an update email, and a ‘last chance’ email.

Tip #6: Ask, ask, and ask again. People can only make a donation if you give them the opportunity. Don’t be shy about asking more than once. People need to be reminded! 

Tip #7: Add social media to the mix. Use status updates in Facebook, Twitter, or LinkedIn to update friends on your fundraising and provide a direct link to your fundraising webpage.

Tip #8: Get creative. Add the URL for your fundraising webpage to your email signature. Give out “piggy banks” and ask people to save their change for a month. Hold an auction. Throw a party!

Tip #9: Stay focused. Remind yourself of why you are participating in the event, and how the money you will raise will help others. Turn to other fundraisers for inspiration and ideas.

Tip #10: Send a personalized thank you. After you’ve completed your fundraising, send your results to donors and thank them again for their help. You might need their support again next year! (And dude, always say thank you. It’s the right thing to do.)

Brooklyn Community Foundation (BCF) is proud to partner with CrossFit South Brooklyn on Fight Gone Bad for the fourth year running. BCF is on a mission to spark lasting social change, mobilizing people, capital, and expertise for a fair and just Brooklyn. Since their founding in 2009, the Foundation and their donors have provided over $20 million in grants to more than 300 nonprofits throughout the borough, bolstering vital programs and services while responding to urgent community needs and opportunities to fuel community-led change. 

Highlights from 2015 include the launch of the Brooklyn Youth Fellowship supporting 10-month fellowships for young people at 12 youth-serving organizations, a Restorative Justice Project in partnership with four public schools in Brooklyn and the Mayor’s Leadership Team on School Climate and Discipline, and an Incubator Project for Brooklyn nonprofits. Visit to learn more about all of their work.

Yesterday's Whiteboard: Back Squat / Front Squat | Box Jump Overs, Run
The Insane Rise of Mas Wrestling, the Best Strength Sport You Haven't Tried Yet BarBend
Mr. Autumn Man Walking Down Street With Coffee


Back Squat / Front Squat | WOD 9.21.16

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 11 0f 16

3 Rounds for Time:
30 Box Jump Overs 24/20"
800m Run

Two foot take off is Rx'd for the Box Jumo Overs. Athletes most be facing the box on the jump but there's no extension requirement on top of the box and you can get down however desired (step off or jump off).

Post time and Rx to comments.

Time to start thinking about Fight Gone Bad costumes!

Fight Gone Bad 2016: T-Minus 24 Days!

It's hard to believe that we're less than a month away from Fight Gone Bad 2016, but guess what? We're less than a month away from FGB 2016! Here's what your teams should have accomplished so far:

  • Pick a captain. And pick a name! Sorry, Fight Gone Bad Team #3 ain't gonna cut
  • Your captain should create a Crowdrise page for your team, then invite everyone to join the team.
  • Join your team!
  • Start fundraising! Check the blog tomorrow for some tips on fundraising.

Brooklyn Community Foundation (BCF) is proud to partner with CrossFit South Brooklyn on Fight Gone Bad for the fourth year running. BCF is on a mission to spark lasting social change, mobilizing people, capital, and expertise for a fair and just Brooklyn. Since their founding in 2009, the Foundation and their donors have provided over $20 million in grants to more than 300 nonprofits throughout the borough, bolstering vital programs and services while responding to urgent community needs and opportunities to fuel community-led change.

There are still some spots open! Contact Coach Jess at info [at] as soon as possible if you want to compete!

Brazilian Jiu Jitsu at Crossfit South Brooklyn

Want to learn Brazilian Jiu Jitsu? Starting in October classes will be 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 Saturdays 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] for more info. 

Yesterday's Whiteboard: Rest Day
Click Here to Hallucinate
ScienceForum (seriously, click it)
Five Ways to Increase Strength Off the Floor The Barbell Physio


Rest Day

Kim R. Deadlifts at July's Starting Strength Program Total

Schedule Note: Tonight's Active Recovery with Coach Fox is cancelled

Register Now For Starting Strength Program

The Starting Strength program is an opportunity to spend 8 weeks honing your technique and increasing your capacity at the most fundamental strength movements: Back Squat, Overhead Press, Bench Press and Deadlift. This small group format of 90 minute sessions offers one-on-one guidance, great camaraderie, and a simple roster of movements allowing you time to correct errors and challenge your limits.

Whether you are brand-new to lifting, someone with experience who has struggled to surpass a plateau, or just looking to try something different, by taking the time to focus exclusively on the lifts that support almost ever other activity you do inside (and outside) the gym, you will gain confidence and enhance your performance.

Upcoming Program Times and Dates:
A cycle: Novice, 7pm Mon/Wed and 6pm Fri | Monday, Oct. 3rd - Friday, Dec. 2nd (8 slots)
B cycle: Intermediate, 7pm Tues/Thurs and 10am Sun | Tuesday, Oct. 4th - Sunday, Dec. 4th (8 slots)
C cycle: Morning Novice, 6:30am Mon/Wed | Monday, Oct. 3rd - Wednesday, Nov. 30th (8 slots)
D cycle: Continuing Education, 6pm Mon/Wed | Monday, Oct. 3rd - Wednesday, Nov. 30th (4 slots)
E cycle: Late morning, all levels, 10am Mon/Thurs, co-taught by Coach Margie | Monday, Oct. 3rd - Thursday, Dec. 1st (12 slots)

A CrossFit Total testing one-rep maxes in the Back Squat, Press, and Deadlift will take place on Sunday, December 4th at 2pm to cap off all cycles.


**Please Note: This cycle spans 9 weeks to account for the Thanksgiving holiday; we will not meet from Wednesday, November 23 to Sunday, November 27.


Class Sizes: Space is limited to 4-8 participants
Class Length: 90 minutes 

Cost: 3x Per Week Cycles:
$300 paid upon registration and then another $300 at the halfway point
Cost: 2xW Cycles:
$200 paid upon registration and then another $200 at the halfway point 

Group Class/Open Gym/Active Recovery/Yoga/Pilates Add-On Option!
This add-on membership allows our 2x/week Starting Strength Program to attend two additional classes per week, outside of the regularly scheduled strength cycle classes. This includes group classes, open gym, and Active Recovery/Yoga/Pilates. 

Price is $100 per four weeks, first bill due at sign-up and second bill ($100) charged automatically to the card on-file four weeks later. Register here!

If anyone is confused as to which cycle they belong in or has any questions, they can contact Jeremy directly at Jeremy [at] to discuss placement.

Yesterday's Whiteboard: Deadlift / Handstand Push-Ups | Farmer Carry, Burpees
Strict Muscle-Up Progression WODprep
The Right Way to Swear in Front of Your Kids NY Mag


Deadlift / Handstand Push-Up | WOD 9.19.16

Deadlift / Handstand Push-Up Superset*

1A) Deadlift

3 x 4

Heavier than last week.

70% x 5 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 6 of 8


5 Rounds for Time:
200m Farmer Carry, as heavy as possible
20 Burpees

Choose a heavy dumbbell or kettlebell and carry it goblet style 100m out and 100m back. It should be challenging but not so heavy that you need to rest more than twice per trip.

Post time and Rx to comments.

Wendy S. Back Squats as Coach Jeremy watches. Read on to learn more about Wendy and our Starting Strength Program

Humans of Starting Strength Program: Wendy Spooner

Registration for our next round of Starting Strength Program cycles will open tomorrow! Between now and the when the cycle starts, we'll be bringing you some Humans of New York-style interviews of our Starting Strengthers. Who are these intrepid powerlifters? What brings them together? What is Starting Strength Program like? Let's find out! For our first installment, we talked to Wendy S.

What are some of the differences between Starting Strength program and group class? Were any a surprise?
Classes are generally smaller, for one. SS cycle provides a somewhat more intimate atmosphere that I believe is conducive to growth (both physical and mental). Even more so than group class, believe it or not, there is an individualized approach where each student performs every set under the watchful eyes of the coach/coaches. Another difference is the individualized programming and a focus on powerlifting. While the movements in the metcon half of group class change from class to class, SS remains consistent. which works well for me. Consistency for me equals improvement. I get to become more familiar with the techniques associated with executing each lit successful. However, one thing to be mindful of: you will never get comfortable with the workout. It's mostly the same lifts, but the weight is never the same, so it stays challenging


What are a few of the biggest things you took from Starting Strength Program?
1. Never limit yourself. SS has taught me that I can do anything if I have the correct mindset. Limitations are boundaries that distance an individual from his or her true potential. "It begins with the mind," as Coach Margie told me a few cycles ago, "it's 80% mental."
2. You have to be coachable: becoming stronger is a process that includes some highs and some lows. Through it all you have to remain humble and respect your coach while maintaining an open mind. Closed mindedness prohibits learning. You can never get better if you don't have an open attitude towards learning.
3. Its not about the numbers. The numbers don't make you strong. Learning the technique and how to execute each lift correctly without injury, I believe, facilitates the development of strength. Remember its 80% mental! Start by emancipating yourself from tracking numbers and focus more on learning to becoming a stronger version of yourself physically and mentally.

4. Never compete with anybody but yourself. Never base your progress on another person's accomplishments. You may all have started out at different levels. Instead, compare your past and present and assess how far you have come.

What's the culture like?
In the SS cycle program we are family. Our coaches (Jeremy and Margie) nurture and mold us into stronger, more confident versions of ourselves. Most importantly, they believe in us even when we don't believe in ourselves. As a result, we form a sub-culture within the CFSB community. We are a strong family who motivate and support each other.


Thanks, Wendy! Keep a lookout for more profiles of these wonderful humans over the next couple of weeks. Have you partcipiated in our Starting Strength Program? Tell us about your experience in the comments!


Snatch | WOD 9.18.16

Snatch Complex

Every 2 Minutes x 8:
Power Snatch + High Hang Snatch + Overhead Squat

Every 2 Minutes x 8:
Power Snatch + High Hang Snatch + Snatch Balance

Post loads to comments.
Exposure 5 of 8


5 RNFT or 20 Minutes:
5ea Front Rack Reverse Lunges
10 Strict Toes-to-Bars, Hanging Leg Raises, or Hanging Knee Raises
20 Calorie Row or 10 Calorie Assault Bike

Do all Lunges on one leg then switch sides. Bar comes off the floor. Go as heavy as possible. Choose an option that allows you to go unbroken on the Pull-Up bar. Sprint the calories on the erg or bike.

Post work to comments.

CFSBK representing at yesterday's Flex on the Beach event

Road To Gymnastics Clinics with Coach Whit

What is it?
A series of three clinics to improve body awareness and control, take gymnastics movements to the next level, and learn progressions for advanced skills that you can practice on your own.

We’ll run two concurrent series of clinics. Choose which you want to attend, Wednesday OR Saturday. The Pull-Up clinic finished up yesterday. Here's what's coming up:

Wednesday Sep 21 at 7:30PM or Saturday Sep 24 at 9AM: Ring Skills
Wednesday Sep 28 at 7:30PM or Saturday Oct 1 at 9AM:
Handstand Push-Ups and Inversions

How much:
$25 per clinic! You’ll get the most out of this series by doing all three, as they’ll build upon each other. Each clinic is limited to 9 people.

How is this different than Anti-Gravity?
AG classes are designed as a complete workout with a warm-up, skill and strength work followed by some gymnastics biased conditioning. The “Road To” clinics are hour long clinics focused on dissecting one to two movements to help your understanding and development of that skill. Classes will meet in the Annex so space is limited!

Ok, cool. Can I go to group class beforehand?
While you are a human being with free will, it is strongly suggested that you do NOT do CrossFit before this class. Gymnastic movements have a high neurological component and require a lot of coordination, balance, agility, and accuracy, while also improving those skills. These things are simply better learned and practiced when you are fresh. Feel free to workout afterward if you’ve got it in you!

Are there buy-ins or prerequisites?
No, but we do recommend you have been attending group class for about 3-6 months before signing up for this series. We will provide progressions for a variety of levels.

What will we work on?
The Pull-Ups/Toes-to-Bar Clinic will involve a lot of hollow/arch drills, strict, and kipping work for both movements. We will focus on lat engagement and how to develop better gymnastics positions across the board. Please note we will not be working on Butterfly Pull-Ups in this hour.

The Ring Skills Clinic will work on ring support/stability, “I’s/T’s/Y’s”, ring push-ups/dips, and Muscle-Up progressions.

The HSPU / Inversions Clinic work will teach you more techniques for getting comfortable upside-down. We’ll work in groups and partners a lot to take our inversions away from the wall!

Bottom Line?
You can never have too much strength or too much skill. Become a cyborg! What are you waiting for?!


Yesterday's Whiteboard: Back Squat / Front Squat | Thrusters, Run
Exercise for Better Memory Time
Fidgeting Feet May Keep Legs Healthy When Sitting Futurity