Wednesday
Aug242016

Back Squat / Front Squat | WOD 8.24.16

Back Squat / Front Squat

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

Heavier than last week.

Performance
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 3 of 16
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5 RNFT or 20 Minutes:
250m Row
8ea Leg Contralateral Reverse Lunges
8 Dumbbell Bench Press, as heavy as possible
8-12 Abs of choice

Take the rows at a moderate pace and aim to move directly from one station to the next without any big breaks. For the lunges, use 1 dumbbell or kettlebell held either in the front rack or at the hang and Reverse Lunge with the same side leg (so that the front leg is contra-laterally loaded). Do all reps on one side and then switch. Work up to a heavy set of 8 on the Dumbbell Bench.

Post work to comments.

Coaches Jess and Melissa were recently asked to guest coach a Ladies Night at CrossFit Kingsboro. Jess reports, "The ladies were jealous that we have 6 female coaches on staff!"

The 2016 NYC Subway Series Finale at CrossFit Queens

After the third event of the 6th annual Subway Series at CFSBK, we're down to the final throwdown this weekend! All NYC affiliates are invited to participate—the affiliate with the best overall score at the end of four events wins the Subway Series Trophy and bragging rights for a whole year! The final event of the year will take place at CrossFit Queens on Sunday, August 28th. Make the trip up to Astoria (a quick ride on the Q train) to cheer our athletes on!

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The One Question to Ask to Figure Out How to Scale Your WOD BarBend
The Metamorphosis of the Sportsman Pacific Standard

Tuesday
Aug232016

Rest Day

Alex B. Overhead Squats at Sunday's Subway Series event. More of Kate R.'s great photos can be found here

Team All Aboard The Swole Train Needs Your Help!

One of our Flex on the Beach teams All Aboard The Swole Train (Zachariah H., Michael C., Katie E., and Lauren S.) is up for Best Team Name, but they need CFSBK’s votes!  
The winning team receives 30-serving bags of More Muscle and Recovery plus some additional promotional SWAG at the event when they check in.
Rules are simple: 
  • 1 vote per person. 
  • Team with the most votes wins.
  • 8 Teams will compete in Round 1. It's a single elimination tournament with 1 winning team.
Cast your vote here!
Monday
Aug222016

Deadlift / Handstand Push-Up | WOD 8.22.16

Deadlift / Handstand Push-Up Superset*

1A) Deadlift

Fitness
3 x 6

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

Performance
70% x 4 x 3

1B) Handstand Push-Up

Fitness
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. 

Performance
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 2 of 8

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4 Rounds for Time:
12 Push Presses 95/65
9 Burpees Over the Bar (lateral)
3 Bar Muscle-Ups or 6 Chest-to-Bar Pull-Ups

The Push Presses will come off the floor and should be light. Burpess Over the Bar are lateral to the bar and a 2 foot take off and landing. Scale volume on the Bar Muscle-Ups as needed or perform C2B or Jumping C2B as necessary.

Post time and Rx to comments.

Announcing 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.

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 
Row
 

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] CrossFitSouthBrooklyn.com 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!

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The Beer Mile CrossFit
Squatting Owls Eavesdrop on Prairie Dogs Inside Science

Sunday
Aug212016

Snatch | WOD 8.21.16

High Hang Snatch

Every minute on the minute x 10:
High Hang Snatch

Keep these on the light and crisp side today, like an easy drinking pilsner.

Post loads to comments.
Exposure 1 of 8

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For Time:
21 Toes-to-Bars
42 Squats
60 Double-Unders
15 Toes-to-Bars
30 Squats
60 Double-Unders
9 Toes-to-Bars
18 Squats
60 Double-Unders

Sub 1/2 attempts or 3x Singles for Dubs as needed. Sub Hanging Knee or Leg Raises or Sit-Ups as needed.

Post time and Rx to comments.

Jimin S.: one of many happy campers at CFSBK's Next Level Weightlifting Program

Today! The Subway Series Returns to CFSBK!

Another year has gone by, and it's time once again for an NYC affiliate throwdown: the sixth annual Subway Series! All NYC affiliates are invited to participate—the affiliate with the best overall score at the end of four events wins the Subway Series Trophy and bragging rights for a whole year! The third event of the year will take place right here at CFSBK. The action kicks off today at noon.

As a result, we'll only be offering 8, 9, and 10am group classes. Everything else, including Active Recovery and Anti-Gravity, will be cancelled. (Open Gym is on!) Come for class in the morning, stay to watch your fellow CFSBKers throw down in the afternoon!

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Yesterday's Whiteboard: Back Squat / Front Squat | Row, Thrusters
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Saturday
Aug202016

Back Squat / Front Squat | WOD 8.20.16

Back Squat / Front Squat

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

Start light enough to add weight through the cycle.

Performance
Back Squat: 70% x 3 x 2
Front Squat: 70% x 3 x 2

These should feel pretty easy today.

Post loads to comments.
Exposure 2 of 16
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5 Rounds For Time:
20/15 Calorie Row
10 Thrusters 75/55

Use lighter bars with bigger bumps in an effort to build momentum with our "Save the 10s" campaign.

Post time and Rx to comments.

Colleen M. at CrossFit Truckee

A note from Colleen M.:

"I've been nursing labral tear of the hip and a shoulder impingement, but last week I went to visit my brother in Truckee, CA. He has several friends who CrossFit and I couldn't resist visting CrossFit Truckee - injuries and all. Here's the funny thing: I met a member who has a CFSBK sticker on her water bottle! She bought a CFSBK t-shirt online just because she liked it - she has never visited CFSBK. She put the sticker on her water bottle and it's been ever since. So fantastic right? I found a CFSBK sticker in the middle of the High Sierras in the tiny mountain town of Truckee, CA.! Attached a pic of me and Coach Asa and Felicia and her water bottle (zoom in!)"

Rock on, Colleen! We can't wait to get you back.

Tomorrow: The Subway Series Returns to CFSBK!

Another year has gone by, and it's time once again for an NYC affiliate throwdown: the sixth annual Subway Series! All NYC affiliates are invited to participate—the affiliate with the best overall score at the end of four events wins the Subway Series Trophy and bragging rights for a whole year! The second event of the year will take place right here at CFSBK this Sunday, August 21st. The action kicks off at noon.

As a result, we'll only be offering 8, 9, and 10am group classes. Everything else, including Active Recovery and Anti-Gravity, will be cancelled. Come for class in the morning, stay to watch your fellow CFSBKers throw down in the afternoon!

Interested in helping out? We still need volunteers to judge, keep score, set up, and break down. Contact David [at] CrossFitSouthBrooklyn.com with "SS Volunteer" in the subject line and let him know what categories you would like to volunteer in and what hours you're available. As a bonus, CFSBK will be providing some light refreshments for all volunteers.

We can't wait to see you there!

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T-Rex: Her Fight for the Gold PBS
To Be Happier At Work, Get a Hobby NY Mag

Friday
Aug192016

Rest Day

Let's let CFSBK OG Allan pull us... up (?) into the weekend? (Sorry, captions are hard sometimes)

This Week at CFSBK in Review

1. If you do one thing this weekend, you should come check out the 3rd event of the 2016 Subway Series at CFSBK! The action kicks off at 12:00pm on Sunday

2. We still need volunteers to judge, keep score, set up, and break down. Contact David [at] CrossFitSouthBrooklyn.com with "SS Volunteer" in the subject line and let him know what categories you would like to volunteer in and what hours you're available. As a bonus, CFSBK will be providing some light refreshments for all volunteers.

3. As a result, we'll only be offering 8, 9, and 10am group classes. Everything else, including Active Recovery and Anti-Gravity, will be cancelled. Come for class in the morning, stay to watch your fellow CFSBKers throw down in the afternoon!

4. Get your log books out! Our new 8-week programming cycle started on Monday. Go here to check out the details, and remember that you can always see our current training cycle template right here.

5. Peter W.'s new film Ghost Team opened last week. Read his note, but most importantly, go see it! Support your fellow CFSBKers. 

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Yesterday's Whiteboard: Clean & Jerk | KB Swings, Box Jumps
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Thursday
Aug182016

Clean and Jerk | WOD 8.18.16

High Hang Clean and Jerk

Every minute on the minute x 10:
High Hang Clean + Jerk

Keep these on the light and crisp side today, like an easy drinking pilsner.

Post loads to comments.
Exposure 1 of 8

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AMRAP 12 Minutes:
24 Russian Kettlebell Swings 24/16kg
12 Box Jumps 24/20"

The swings should on the light end and ideally unbroken. A standard two-foot take-off is the Rx for the Box Jumps. Consider stepping all of these down today and alternating legs.

Post rounds, reps, and Rx to comments.

The Subway Series is one of our most exciting events of the year. Don't miss out!

This Sunday: The Subway Series Returns to CFSBK!

Another year has gone by, and it's time once again for an NYC affiliate throwdown: the sixth annual Subway Series! All NYC affiliates are invited to participate—the affiliate with the best overall score at the end of four events wins the Subway Series Trophy and bragging rights for a whole year! The second event of the year will take place right here at CFSBK this Sunday, August 21st. The action kicks off at noon.

As a result, we'll only be offering 8, 9, and 10am group classes. Everything else, including Active Recovery and Anti-Gravity, will be cancelled. Come for class in the morning, stay to watch your fellow CFSBKers throw down in the afternoon!

Interested in helping out? We still need volunteers to judge, keep score, set up, and break down. Contact David [at] CrossFitSouthBrooklyn.com with "SS Volunteer" in the subject line and let him know what categories you would like to volunteer in and what hours you're available. As a bonus, CFSBK will be providing some light refreshments for all volunteers.

We can't wait to see you there!

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Yesterday's Whiteboard: BSQ / FSQ | Run, Pull-Ups, Burpees
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