5 Rounds for Time:
5 Deadlifts 315/225
15 Wall Balls 20/10, 14/9
The Deadlift should be a heavy stimulus but unbroken on the fast end.
2 Rounds for Time:
50/40 Calorie Row
1 Mile Run
Post times and Rx to comments.
CFSBKers flexing… on the beach | Photo by Thomas H.
Flex on the Beach 2017
We are gathering folks for Scaled and Rx teams for Flex on the Beach, which goes down Saturday, September 16th. The Early Bird Special ends tomorrow, so now is the time to sign up. Just add your details here and we’ll try to get you on a team for this fun event!
News and Notes
- Crossfitsouthbrookly.com will be getting a long-awaited refresher tonight. We’re updating the site to better serve our community and represent the gym on the World Wide Web). The user experience for you frequent blog readers and commenters won’t change much, but expect some minor technical difficulties (and maybe some “who-moved-my cheese?” moments) as we transition to the new site.
- Thanks to everyone who came out for Movie Night last night!
Movie Night is here! Tonight after Open Gym (at 8pm), we’ll be showing the Eddie Murphy/Arsenio Hall/NYC classic Coming to America. CFSBK will provide some free beer, but feel free to BYOB and snacks!
This Week at CFSBK in Review
1. Crossfitsouthbrookly.com will be getting a long-awaited refresher Saturday night. We’re updating the site to better serve our community and represent the gym on the World Wide Web). The user experience for you frequent blog readers and commenters won’t change much, but expect some minor technical difficulties (and maybe some “who-moved-my cheese?” moments) as we transition to the new site.
2. CFSBKers have been competing outside the gym a lot so far this summer! On Tuesday, we brought you a recap of the USAW Crow Hill Open, where 3 of our lifters qualified for Masters Nationals.
3. And on Wednesday, we reported on CFSBK’s success at Hail to the Team at CrossFit Queens. Competing in this team event, Coach KHarpz and Katie E. and Coach Brett and Phil S. took 1st place in the Men’s and Women’s Rx divisions. Congrats, to everyone who competed and thanks for representing CFSBK!
4. Want to give your kids some fun and fitness (and yourself the night off)? Sign your kids up for our Kids Club Night on Saturday, August 12th! Your kid will engage in fun movement activities and games, eat pizza, and watch a movie. See yesterday’s post for details.
5. We are gathering people for Scaled and Rx teams for Flex on the Beach on Saturday, September 16th. The Early Bird special ends on Sunday so now is the time to sign up. Just add your details here and we’ll try to get you on a team for this fun event!
Every Minute on the Minute for 12 Reps:
Snatch Deadlift to the Mid-Hang + Mid-Hang Snatch
Pause at the Mid-Hang then perform a full Snatch from the Mid-Hang. The Deadlift to the Mid-Hang should be purposeful and balanced, with your weight balanced over mid-foot. Aim to make a few reps at/above 80%.
Post loads to comments.
Exposure 3 of 8
5 Rounds or 15 Minutes:
3-6 Chest-to-Bar Pull-Ups
3-6 Paused Dips
15 Hollow Rocks
For the Pull-Ups, use rings if you can do them unassisted, and use a false grip if you can hold it. Scale to challenging Ring Rows as needed. Do Ring Dips if you have them unassisted, or scale to Matador Dips or Push-Ups.
Benchmark this classic workout or scale volume to 15-20 reps as needed. There is a 15 minute cap today.
Post work/time to comments
Jess P. recently completed his CrossFit Level 1 Certificate Course, and one of the seminar staff was long-time friend of CFSBK Adrian Bozman. Congrats, Jess!
CFSBK Kids Club Night: Saturday, August 12th from 6pm- 9pm
Want a night off for yourself and your kids? Sign up for CFSBK’s Kids Club Night! Your kid will engage in fun movement activities and games, eat pizza, and watch a movie.
We’ve organized a night of CrossFit kids physical activities and games. We’ll all share a pizza dinner and then watch The NeverEnding Story on the CFSBK big screen.
Saturday, August 12th from 6 to 9 PM
Kids ages 3-12. Parents can hang out if they want or go out on the town!
$50 per child with a 40% discount for additional siblings. Dinner will be provided. Late pickups will result in a $25 fee.
We’ll need at least 5 kids to run the event. Kids Club Night is capped at 15 children, so RSVP soon!
Questions? Contact Coach David at David [at] crossfitsouthbrooklyn.com.
Yesterday’s Whiteboard: Back Squat / Front Squat | Run, Pull-Ups
Leg Drive: Elevation & Direction for the Snatch & Clean Catalyst Athletics
Watch a Wolf Pup Vet Visit Scientific American
Clean and Jerk
Every 90 seconds for 8 rounds:
Clean and Jerk
Work up to a heavy load for the day. Maintain the same tension and balance off the floor that you’ve been working on these past 8 weeks.
Post loads to comments.
AMRAP 2 Minutes:
5 Deadlifts 135/95
Rest 2 minutes.
AMRAP 2 Minutes:
Rest 2 minutes.
AMRAP 2 Minutes:
Wall Balls 20/10, 14/9
Post rounds, reps, and Rx to comments.
McDowell and Ellie at Murph Day 2017
Farewell to Coach McDowell and Family!
By David Osorio
As some of you may have heard, Coach McDowell and the rest of the Myers family will be moving to Virgina at the end of the month. McDowell and Ellie welcomed Vesper into their lives in 2014 and, more recently, expanded their family again with the addition of the coolest baby in town, Marcus, or as I like to call him “Marcus Man Randy Savage.” Coach McDowell was offered an exciting opportunity to be the head coach at a Virginia affiliate, and because their family has grown, the McDowell and Ellie have decided to move out of the city, back to the country and closer to their families. It goes without saying that they will be dearly missed. But we’re excited to see this new chapter of their lives unfold.
Coach McDowell has spent the past five years dedicating himself to the CFSBK community as a full-time coach. His persistent work ethic, no-frills approach to training, and dry sense of humor made him a pivotal member of our team and an integral strand of the CFSBK DNA over the past half-decade. Coach McDowell started his training career with us, and we know he’ll take his skills, passion, and Southern charm back to Virgina where he’ll help even more people reach their potential inside and out of the gym. Please share some McDowell love in the comments, and don’t forget to attend his going-away party on the 23rd!
We’ll miss you Coach McDowell (aka McDiesel, aka Double Daddy Myers, aka “Robert”)!!!!!!!!
Coach McDowell’s last class will be on Friday, June 23rd at 12pm. We will have a going-away party for him that same night starting at 6pm at Pig Beach.
Yesterday’s Whiteboard: Back Rack Reverse Lunges | KB Swings, Overhead Squats, Run
The 19th-Century Book of Horrors That Scared German Kids into Behaving Atlas Obscura
11 Struggles People Who Work Out in the Evening Will Understand BarBend
Back Rack Reverse Lunges
3 x 4
Heavier than week. Perform 4 reps on one leg, then 4 reps on the other.
Post loads to comments.
Exposure 8 of 8
3 Rounds For Time:
30 Russian Kettlebell Swings 32/24kg
15 Overhead Squats 95/65
The Swings should be on the heavy side, unbroken on the fast end but consider breaking them up to maintain consistent splits throughout. The Overhead Squats should be on the light-medium side for you and done in 1-2 sets.
Post reps and Rx to comments.
Behind the Desk: Aileen H.
For the past few weeks, we’ve been bringing you new installments of our Behind the Desk series, about our beloved and much appreciated front desk staff! These CrossFitters take care of the important duties of checking in our members, handling walk-ins, tidying up after classes, and so many other things that it would take forever to list them. They are the glue that holds this gym together.
Last week, it was Kate T. And now (drum roll, please)…
Name (and any nicknames):
Aileen Hanna (aka: Ai, Hanna, Benson’s mom, Noah’s mom)
Where were you born and where did you grow up?
Born in Subic Bay, Philippines. Grew up in Japan and Louisiana
How long have you been CrossFitting, and how did you arrive at CFSBK?
5 years in August. I took the Free Intro class back in 2010.
Program your nightmare workout:
Open Workout 15.5, ugh!
27, 21,18, 15, 9
Row for Calories
Program your dream workout:
Back when I was in better shape I really enjoyed “Cindy.”
Do you have any unusual rituals/superstitions or habits?
I can’t leave the house without checking the stove to make sure it’s not on.
What are you recommending right now?
Currently reading Baby Whisperer! A must read if you’re a new mom like myself.
What are three things you can’t live without?
1. Gym clothes
3. Under eye concealer for all my sleepless nights
If you had to switch careers today, what would you choose to do?
Something in the medical field.
What are you up to when you’re not at 597 Degraw Street?
Currently at home changing diapers. Making wedding sashes and bridal accessories (tell your friends!).
You have friends or family coming to visit from out of town. What do you take them to do in NYC?
Prospect Park during off-leash hours for Benson, then eat the rest of the time.
Favorite and least favorite lifts:
Favorite lift is the Clean. Least favorite is the Deadlift.
Any front-desk public service announcements?
Please put your dumbbells in the right place! Don’t want to jam anymore of my fingers.
Yesterday’s Whiteboard: Rest Day
Training Lessons from CrossFit Champion Jason Khalipa Tim Ferris
The Rise of the Machines Kurzgesagt
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, June 19th – Friday, Aug. 11th (8 slots)
B cycle: Intermediate, 7pm Tues/Thurs and 10am Sun | Tuesday June 20th – Sunday, Aug. 13th (8 slots)
C cycle: Morning Novice, 6:30am Mon/Wed | Monday, June, 19th – Thursday, Aug. 10th (8 slots)
D cycle: Continuing Education, 6pm Mon/Wed | Monday, June 19th – Wednesday, August 9th (4 slots)
E cycle: Late morning, all levels, 10am Mon/Thurs | Monday, June 19th – Thursday, August 10th (10 slots)
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] CrossFitSouthBrooklyn.com to discuss placement.
Yesterday’s Whiteboard: Push Press | Thrusters, Pull-Ups
CrossFit Clobbers Competitors with Sanctions in False Advertising Case Am Law
Maximizing Squat Gains with Bar and Load Squat Variations The Barbell Physio
High fives: The universal language of CFSBK | Photo by Thomas H.
About That Snowpocalypse (Updated Tuesday at 1pm)
All evening CrossFit group classes and 5:30pm Short Circuit are on! Be careful heading into the gym!
News and Notes
- We are now offering another Diapers & Dumbbells class on Fridays at 11am! See the program page for more details.
- Tonight’s 4:30pm CrossFit Teens class is cancelled.
- Tonight’s 6:30pm Active Recovery class is cancelled.
- Tonight’s 7:30pm Pilates class with Kristin H. is cancelled.
- Tonight’s 7:30pm Anti-Gravity class is also cancelled. In addition, the first AG Strength class has been postponed until Saturday at 11am.
- Open Intramural Team captains: Please submit your team’s scores to the spreadsheet by noon today!
Yesterday’s Whiteboard: Close-Grip Bench Press | Deadlifts, Wall Balls, Row
Here’s What Science Says You Should Eat Before and After a Workout NY Mag
Overcoming Desk Jobs: Tight Hips Tim Harron
With a 12 minute running clock…
AMRAP 6 Minutes:
12 Box Jumps 24/20″
1 RM Snatch in 6 minutes
Score both your rounds completed and your heaviest successful Snatch. Bar starts unloaded. Any version of the Snatch (i.e., Power, Split, Muscle, or full counts as a good rep). Athletes must load their own bar and clips must be used.
Post rounds, Rx, and heaviest Snatch to comments.
CFSBK OG Allan E. takes on Open Workout 17.1 | Photo by Thomas H.
- This morning’s 9am Yoga class with Jaclyn K. is cancelled.
- OPEN INTRAMURAL TEAM CAPTAINS: Please submit your team’s scores to the spreadsheet if you haven’t yet.
Struggling with Your Pull-Ups? Sign up for AG Strength!
Are you struggling with your Pull-Ups? Are you stuck at the bottom of your Handstand Push-Up? Check out Coach Arturo’s new Anti-Gravity Strength class!
Each AG Strength class will be an hour-and-a-half long, focusing on the strength and skills needed to improve Pull-Ups and Handstand Push-Ups. This will include a variety of skill exercises, progressions, weighted and strict practice, and other techniques to teach, develop, and perfect your Pull-Up and Handstand Push-Up. This fundamental strength work will carry over into other CrossFit gymnastics movements, including the coveted Muscle-Up.
Dates: 3/14 – 5/6 (2x per week for 8 weeks)
Tuesdays at 6-7:30pm
Saturdays at 11am-12:30pm
Cost and Eligibility
The cost is $160 per month. This cycle is open to all CFSBK members as well as CrossFitters from other affiliates.
What Happens in a Class?
The first class will begin with an assessment of each individual’s upper body push, pull, and core strength. Once the assessment is completed, each AG Strength class will consist of skill work, strength development, and flexibility training based on your personal needs, weaknesses, and strengths. If a member chooses to do a CrossFit group class on the same day, we recommend doing the skill and strength work from the AG Strength cycle first. Arturo can advise on this on a case by case basis. Just ask!
These are the kinds of movements you can expect to perform:
Assisted/weighted Strict Pull-Ups
Strict Handstand Push-Ups
Close-Grip Bench Press
Dumbbell Bench PressDB Press
DB Reverse Flys
Bicep and tricep work
Plus much more!