Front Squat

Fitness
3 x 5 Linear Progression

Start light enough to add weigh throughout the cycle.

Performance
3 x 8

We’ll do sets of 8 again next week, so leave room to go up.

Post loads to comments.
Exposure 1 of 8
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For Time:
20 Deadlifts 225/155
50 Double-Unders
15 Deadlifts 225/155
75 Double-Unders
10 Deadifts 225/155
100 Double-Unders
5 Deadlifts 225/155

The Deadlift weight should be medium heavy for you and unbroken on the fast end. Scale so that they can be completed in at most 2-3 sets. The sub for Double-Unders  is 20-30-40 attempts or 3x singles.

Post time and Rx to comments.

As anyone who’s ever attempted a Squat will tell you, ankle mobility is important! Read on to add a new stretch to your repertoire! | All photos by Thomas H.

Ankle Mobilization with a Band and Kettlebell

By David Osorio

Here’s a great little ankle mobilization you can set up with a band and kettlebell that is highly efficient and ergonomic. Set up a green jump stretch band low on the upright of a rack, and loop the other end around the joint line on the front of your ankle.

That means the “corner” where your foot and ankle meet, not on the front of your tibia (shin bone). Once you’ve got the band where you want it, crawl out so that the angle of the band is a continuation of your foot line. That means your toes, your heel, and the band should all form a straight line when viewed from above.

Grab your kettlebell and place it on your knee to introduce a little more compression into the system. The compression causes the ankle joint to close in the direction you want it to.

Finally, you can hook your back foot over the band so that it creates a slight downward vector in the band, which will help optimize the joint distraction.

Jason M. Deadlifts three hundred and eig… no, wait, four hundred and… Look, it’s a whole lot of weight

• Writer, poet, and CFSBKer Jynne D. just published an article in the New York Times! Congrats, Jynne! Read “In Defense of the Three-Week Vacation” and be sure to tell her how proud we are the next time you see her! 

Upcoming Training Cycle Template

Training Cycle Dates: M 6/13 – S 8/7
Crush Week: M 8/8 – Su 8/14
Transition Week: Will be the first week of the following cycle, starting August 15th.

We’ll continue programming barbell lifts on consistent days of the week, flipping the days for the Squats and Olympic lifts from the previous cycle. The programming of the Olympic lifts will have an emphasis on hang variations and pulls. Monday will be a 2-Lift day in which the Bench Press and Barbell Bent-Over Row are super-setted (performed back to back).

Monday – Bench Press + Bent Row + Metcon
Tuesday – Rest Day
Wednesday – Front Squat + Metcon
Thursday – Snatch + Metcon
Friday – Rest Day
Saturday – Back Squat + Metcon
Sunday – Clean and Jerk + Metcon

Bench Press Cycle

Fitness
3×5 Linear Progression

Start light enough to add weight throughout the cycle.

Performance
Weeks 1-2: 3 x 12
Weeks 3-4: 3 x 10
Weeks 5-6: 3 x 8
Weeks 7-8: 3 x 6

Barbell Bent-Over Row Cycle

Fitness
3 x 8 Linear Progression

Start light and perform the reps with perfect strict form.

Performance
Weeks 1-2: 3 x 12
Weeks 3-4: 3 x 10
Weeks 5-6: 3 x 8
Weeks 7-8: 3 x 6

Front and Back Squat Cycles

Fitness
3 x 5 Linear Progression

Start light enough to add weight throughout the cycle.

Performance
Weeks 1-2: 3 x 8
Weeks 3-4: 3 x 6
Weeks 5-6: 3 x 4
Weeks 7-8: 3 x 2

Use the previous cycle’s numbers to inform a smart starting place for the 3 x 8s.

Snatch and Clean and Jerk Cycles

The Snatch and Clean and Jerk exposures will be varied, with an emphasis on maintaining tension in proper positions.

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Yesterday’s Whiteboard: Bench Press / Bent-Over Row | Wall Balls, Burpees
What Separates a Games Athletes from a Regional Athlete? CrossFit
Steph Curry Literally Sees the World Differently Than You Do NY Mag

Bench Press / Bent-Over Row Superset*

1A) Barbell Bench Press

Fitness
3 x 5 Linear Progression

Start light enough to add weight throughout the cycle. 

Performance
3 x 12

12s again next week, so start light enough to add weight. 

1B) Barbell Bent-Over Row

Fitness
3 x 5 Linear Progression

Start light enough to add weight throughout the cycle.

Performance
3 x 12 Linear Progression

In both cases, keep these light enough to perform strictly and with solid form. Don’t let these turn into an ego exercise. Really think about the movement rather than the weight moved.

*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 to comments.

_________________________

AMRAP 10 Minutes:
Wall Balls 20/10  14/9
20 Burpees

Post time and Rx to comments.

Leah M. and Mark C. crushing it. What was your favorite Crush Week workout? Which was the hardest?

Graduation WOD and BBQ for Coaches MeLo and KHarpz!

Overhead Squat

Take 10 Minutes to warm up to work weight for the WOD.

Practice: Power Snatch + Overhead Squat and Clean and Jerk + Overhead Squat

__________________

“Nancy”

5 Rounds For Time:
400 Meter Run
15 Overhead Squats 95/65lbs

Post time and Rx to comments.

Our CrossFit Kids classes love to climb the rope under the watchful eye of Sensei David

Farewell, Rytas S.!

Dedicated CFSBKer Rytas S. is moving to London this coming week. We’ll miss you, Rytas! He sent an e-mail to David that neatly expresses some of the things that make CFSBK a great gym, so we asked him if we could post it. Here it is!

David,

I wanted to drop you a quick note before I leave the gym next week.

My wife has taken a job in London, and we are packing our bags and seeing where fate takes us.

It is a bittersweet departure – although we have much to look forward to, we have to say goodbye to an amazing life in Brooklyn. Not the least of these sad goodbyes will be to CrossFit South Brooklyn. I’ll be leaving the gym almost exactly 4 years after I graduated from my Foundations class. It is difficult to express to you what a tremendous impact you and your crew have made on my life.

I recently finished a book by Carol Dweck called Mindset. Her theme is the difference between people with a fixed mindset, those who feel like they are as smart and as gifted as they will ever be, versus those with a growth mindset, those who feel like they can constantly grow and improve. Dweck spends the book explaining why people with a growth mindset routinely outperform their fixed mindset counterparts.

What I have found at CFSBK is an entire community of people who have embraced the growth mindset – constantly pushing themselves and tackling weaknesses. I was enamored with that from the very beginning, though I didn’t know why at the time. Over the last 4 years I went from avoiding weaknesses to focusing on them and welcoming things that once made me feel timid.

What was really unexpected was for that mentality to then seep into other parts of my life. During this same period I have found myself challenging myself at work, in a non-profit that I run, and in personal growth and development. I have begun demanding the same kind of mentality from those around me. 

Sure, some of that comes from CrossFit in general. However, I am certain that most of that comes from the CFSBK community and you and your team particularly. I have visited a number of other affiliates and all CrossFit gyms are not created equal.

All of the coaches at CFSBK really enjoy being part of the growth of the members. They are happy to be there, teaching at whatever hour. They enjoy answering questions even if a class isn’t going on. They seem genuinely happy to see anyone who steps in through the front door – as if they have a new friend to show their growth world to! That general sense of welcome and openness creates an atmosphere where not only is it OK to learn and grow, but one in which it is expected. It is OK to try new things and it is OK to fail a few times along the way. In turn, when something doesn’t work out the 1st, 2nd or 20th time it becomes an educational journey. I cannot stress enough how rewarding it has been to be part of that atmosphere for 4 years.

I could continue on and on, specifying different coaches and what each has imparted to me, but I would inevitably forget hundreds of details, and I don’t want to half-ass a list like that. Therefore, could you please simply extend my deepest gratitude to the entire staff on my behalf? I will truly miss all of you guys.

Most sincerely, thank you,

Rytas

__________________
Yesterday’s Whiteboard: Front Squat | Power Cleans, Bar Muscle-Ups
Manohair Aich, 4-Foot-11 Bodybuilder Known as the Pocket Hercules, Dies at 103 NY Times
The Price of Control, the Cost of Discipline Starting Strength
On Reading Issues of Wired from 1993 to 1995 New Yorker

Front Squat

1-1-1

Warm up and take 3 attempts at a new 1RM Front Squat.

Post loads to comments.
__________________

9-6-3 Reps for Time:
Power Cleans 225/155
Bar Muscle-Ups

The Power Cleans should be on the heavy side today. If you don’t have Bar Muscle-Ups, then perform Jumping Bar Muscle-Ups, or Chest-to-Bar Pull-Ups + Push-Ups.

Post time and Rx to comments.

Malachy M. goes for a 1RM Back Squat as Coach McDowell watches. Who’s ready for 1RM Front Squats today?

Fish CSA Starts Today! You Can Still Join! 

Our second season with Big City Fish Share begins today with the first fish delivery of the season!

Fish CSA members: pick up your fresh, wild-caught fish between 10pm-12pm sharp at the gym; just look for Michele and she’ll check your name off the list.* 

If you’re still considering joining, you can! The CSA offers weekly deliveries of of super fresh, 100% wild-caught fish, never frozen, and filleted just for us. You can sign up for one or two-pound shares. If you sign up now, your season will start June 18. The share runs through November and you can pause or re-start your subscription easily, anytime.

This is our second season with Big City Fish Share. Past members will testify that the quality, price and sustainability of the fish are incredible. At $17/lb, this deal simply cannot be found anywhere else in the city. So join us!

*CSA members: As with all our CSAs, the gym cannot hold your share for you if you can’t make the pickup. If you have an emergency, try and find someone to pick up your share for you, or contact Michele, the CSA coordinator, at mignyc at gmail dot com.

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How Far Can We Go? The Limits of Humanity Kurzgesagt
The Marvelous Mouth of Cassius Clay Esquire
The Clean and Jerk Rack Positions Catalyst Athletics

Fatima A. sets up for a 1RM Deadlift

This Week at CFSBK in Review

1. Allie C. is CFSBK’s June Athlete of the Month. Congrats, Allie!

2. Our second season with Big City Fish Share begins tomorrow with the first fish delivery of the season! Fish CSA members: pick up your fresh, wild-caught fish between 10AM-12 noonSHARP at the gym; just look for Michele and she’ll check your name off the list.

3. CrossFit Virtuosity’s 2016 Prom is tomorrow night! Go here for all the details, and start coordinating your ’80s outfits.

4. Want to prep for the Subway Series and sign up for your next competition? Look no further than CrossFit 718’s Brooklyn’s Fittest: Beat the Streets fundraiser. It’s for a great cause!

5. Coach David wrote about his work as Competition Director for the CrossFit Games East Regional. It’s a fascinating insight into all the work that goes into running a large competition. Must read!

6. Vella S. is looking for a roommate. Check out her CFSBK Classifieds listing here!

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Forged: Making a Rogue Barbell Rogue Fitness
Gymnastics Strength Illustrated: Tim Ferriss & Christopher Sommer Modern Frontier

“Jack”

AMRAP 20 Minutes:
10 Push Presses 115/80
10 Kettlebell Swings 24/16kg
10 Box Jumps 24/20″

The barbell and kettlebell should be light enough for you to perform the reps unbroken, at least early on. The swings are Rx’d as overhead. The Box Jump is Rx’d as a two-foot take off (i.e., not a step-up).

Post rounds, reps, and Rx to comments.

This shit doesn’t happen by accident!

Coach David at the CrossFit Games East Regional

Coach David recently worked the East Regional as Competition Director. This is the 6th year in a row that he’s performed this role and so he thought he would share a little bit about his experience.

For the past six years, the end of spring has meant that it’s time for Regionals. The first one I worked was the inagural Regional qualifier,  which was held in a parking lot (no, really) in Albany. I schlepped up most of the gym’s equipment in a U-Haul and the Regional Director (Jason Ackerman) and I basically created a competition floor with chalk, some cones, a bunch of mismatched equipment, and whatever else we could find. Back then, you could basically just show up and compete. It was part competition, part BBQ, and part social.

Over the years CrossFit, especially the competative side of CrossFit, has seen tremendous growth. The athletes who qualify for Regionals are nothing short of Meat Robots (credit goes to Kelly Starrett for this term) who look and perform more like superheroes than humans. While the scope and scale of everything has drastically changed, in my opinion, the spirits of community and competition are still there, just on a much larger stage.

I’ve been honored to have been asked back to be the Competition Director of East Regionals every year, and the role has grown along with the competition. “Competition Director” essentially means that you’re the lead on every aspect of the competition with the exception of equipment, which is done by Rogue and a team of volunteers. As CD I work with the Regional Director and CrossFit HQ to make sure we’re optimizing the use of the venue. This includes managing the assembly and placement of the athlete warm-up areas, Athlete Village, Athlete Rally Points, back-of-house rooms for different teams, and drug testing. We also have to create a concrete “flow plan” for where and how athletes get checked in prior to heats, get set up with their chip timers, and walk onto and off the floor.

At the start and end of each day, there are also athlete briefings detailing each event. The judges also need to be trained on a similar protocol, which contains exact specifications for where to run to, how to stand, when to take a knee, what each athlete’s specific lane assignments are, and how score cards will be assigned. The call time for judges is 5:30am every day, and we usually don’t leave until 6 to 8pm. Beyond that, we work intensively with the judges leading up to and through the event to make sure that they understand the standards and flow for every event.

This year we had 180 individuals participating in the Team Competition, 80 in the individual, and about 70 judges (plus our scoring team, timing team, chip timing, athlete control, and medical services). I oversee all these people and teams to make sure everyone is doing their job and things are running exactly on schedule. (We have to coordinate everything to the second; at Regionals, if you’re one minute (literally) off, you’ll need to explain why it happened and have a plan to fix it. In addition organizing and overseeing these teams, I also am the point person for athlete appeals, which means I’m the lucky guy who has to talk to all the athletes who are upset about on the field calls or are appealing something related to their performance. Fortunately, most of the athletes are very reasonable and diplomacy is one of my strong suits!

So, in a nutshell, that’s what I do at Regionals. There is a HUGE crew of dedicated and hard working people who come together to make these events run smoothly. I’m so grateful to be one of the many people behind the scenes who work hard to make sure we send the right people to Carson and create fair, memorable, and fun event for everyone. It’s always an incredibly stressful and draining week, but it’s totally worth it, and I’ll keep coming back as long as they keep inviting me back.

Thanks, DO! You make CFSBK proud!

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Yesterday’s Whiteboard: Squat | Row, Burpees
Barbell Basics Starting Strength
You Are Two CGP Grey

Back Squat / Deadlift

Back Squat
1-1-1

Warm up and take 3 attempts at a new 1RM Back Squat. If you’re newer, then perform heavy triples instead.

Deadlift
1-1-1

Warm up and take 3 attempts at a new 1RM Deadlift. If you’re newer, then perform heavy triples instead.

Post loads to comments.
__________________

For Time:
300m Row
21 Burpees
200m Row
15 Burpees
100m Row
9 Burpees

Go hard on this couplet. Don’t sandbag the rows.

Post time and Rx to comments.

Faces of “Murph” II

Zen and the Art of Crush Week

By David Osorio
Originally posted on 11.16.2011

In traditional meditative disciplines, you aim to cultivate mindfulness in a physically neutral setting. Often the practitioner sits in a comfortable position and tries to bring attention toward their breathing. In yoga, we see a more dynamic approach where rhythmic breathing becomes interwoven with a controlled flow through a series of postures. In both of these instances, the intention is for the pilot to become more tuned in to the “now.”

In CrossFit, we achieve something very similar through a very different approach. During an intimidating lift or difficult conditioning piece, you’re forced to deal with the moment at hand. The high discomfort level of what we do takes that moment and amplifies the physical inputs to the point where you can’t help but focus on what’s happening. You know this intuitively and it’s why you get nervous before a 500m erg test or 3 Rep Max back squat attempt. You know that once you start, you’ll be forced to deal with the “now” until it’s all over. Every second gets dragged out and every moment to rest or doubt yourself becomes amplified against what needs to get done.

Take this opportunity to set your intention for the approaching workouts. Whenever you find yourself deep in the agonizing “now” embrace it and stay on task. Don’t look around the room to see where everyone else is, don’t check the clock to see how much time has gone by, and don’t make excuses to try and avoid what you’re feeling. Just keep fighting the barbell up or chipping away at reps until you’ve completed the task. If you lose focus and get derailed, don’t let it mess with your head, just come back pushing harder. Remember, you’re here to get stronger, both physically AND mentally.

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Yesterday’s Whiteboard: Rest Day
The Kalsu WOD: The Origins of “The Hardest Workout Ever” Fitness HQ
The Any-Protein-Goes Guide to Summer Grilling Outside

Coach JB and some other CFSBKers you might recognize dropped into CrossFit Ironborn in New Hampshire this past weekend!

• Christina L. recently published an article (her first!) on the business of women’s sports. Check it out here!
  

Brooklyn’s Fittest: Beat the Streets Fundraiser at CrossFit 718

Our friends over at CrossFit 718 want to invite you to their summer block party/throw down. Beat the Streets this summer and compete (in teams of 1 male and 1 female CrossFitter) to benefit at-risk youth in 718’s Kings County Kids Club. Our comp team will be there, and we’d love to see as many more CFSBKers turn out for this great cause. Here are the details:

When: Saturday July 30th 2016 – Time is TBD
Who: Teams of 2 – Male / Female
What: Divisions – Rx’d / Scaled
Where: CrossFit 718
How Much: $80 Per Team

Scaled Minimum Standards
5 -10 Pull-Ups per team
Kettlebell 35lbs/26lbs
Dumbbell 25/15
Clean 115/75 Snatch 95/65
Wall Ball 20lbs/14lbs – 9′ target

Rx Minimum Standards
Chest-to-Bar Pull-Ups
Toes-to Bar
Double-Unders
Clean 155/135 Snatch 115/75
Kettlebell 53lbs/35lbs
Dumbbell 45/25
Rope Climbs

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Yesterday’s Whiteboard: “Elizabeth”
The Theology of CrossFit (with a cameo by Constance and Coach David) On Being

Clean

Spend 10 minutes warming up your Clean and Dips/Push-Ups for the metcon.

__________________

“Elizabeth”

21-15-9 Reps for Time:
Cleans 135/95
Ring Dips

The Cleans are Rx’d as full (squat) cleans. If you struggle with these, then consider scaling to “Power Elizabeth” (Power Cleans). This is generally a Ring-Dip workout for most people, so scale volume as necessary or scale the movement to Push-Ups if you can not perform at least 7 unbroken Ring Dips. Kipping the Ring Dips is permitted and recommended.

Post time and Rx to comments.

June Athlete of the Month: Allie Clark

This AOM has been quietly been going about being a boss at CFSBK for about 2 years now but was still shocked to learn she was the staff choice for this month. I believe “Really? How did that happen?” were the first words she said when told. She’s been super consistent in training, made some major gains, and been a big part of multiple gym events. Get to know a little bit about an unassuming but unanimous AOM, Allie Clark.

Fox: Hi Allie, congrats and thanks for sitting down with me for this. Let’s get started… how and when did you start at CFSBK?

Allie: Thanks so much! I took an Intro Class in the fall of 2014. I was really just looking for a gym and I live around the corner so I lucked into this place.

Fox: What were you doing fitness-wise before coming to CrossFit? And why did you decide to stick with CFSBK?

Allie: Way back when I was a child athlete. That is to say that I played just about all the sports but wasn’t very good at any of them. I’d get bored and move from one to another. As an adult I’d been a runner and had done more than a few half-marathons. Immediately prior to starting CrossFit, I’d been in PT for a posterior tibailais injury (suffered from running) for a very long time. So long that I was actually getting angry about it and decided to try something else. I’d been to regular gyms in college but never with any sort of purpose. I looked for a gym near me and there you guys were! I remember that Nick taught my Intro Class and that I couldn’t move my arms for a week. Even though the workout was hard, the people in the class and the in whole gym were happy. I took Foundations right after that and was impressed by the overall positive vibe of the gym. The coaches seemed smart and had eyes on people. That part was particularly struck me, as I’d never been to gym where people threw weights around before, and I don’t think I’d have stuck around if not. Come to think of it, this is actually the first year in a long time that I haven’t run a half marathon!

Fox: I always love hearing the things that stuck out to members as they first came to CFSBK. First impressions are so important! Can you tell us a little bit about your life outside the gym? Where did you grow up?

Allie: I grew up in New Rochelle, and my folks are still there. I have a brother in Connecticut and an adorable 2 ½ year old nephew. Dad works in insurance and is one of 13 kids, so I guess my brother and I had it easy! Mom was a preschool teacher and is retired now. The family has a beach house in Long Beach Island, NJ, and we’re fortunate to get together there when we can.

Fox: Where did you go to school, and what do you do for work?

Allie: I went to Loyola and got a degree on Psychology and Spanish and also studied abroad in New Zealand. I went to Teachers College immediately after college, and I currently work as a college counselor at a high school with mostly first generation kids from low-income families. I’m pretty into setting goals and making plans to reach them, and I feel lucky to have a job that lets me do this with really awesome kids.

Fox: And what do you do when you’re not working or working out?

Allie: I cook a lot but am not really good at winging it. I’m definitely the person who reads, shops for, and follows recipes. I can eat eggs at any time of day and prefer them poached, preferably by someone else. I also read a ton and enjoy outside time and will often set off on aimless walks. My current goal is to learn to surf. I’ve taken lessons in LBI and may rent a board this season!

Fox: Sweet! I love that we have surf beaches, modest as they may be, available to us in this part of the country. And, plus one for a well poached egg! Do you have any gym goats and goals?

Allie: As far as goats I’ve overcome, I remember when starting out that a 65lb squat was super hard. Now my 1RM is 215 and I’ve squatted 200x5x3 as well, so I’d say that’s improved, as has my ankle mobility. I can’t really say that I’ve devoted lots of time to my ankles. I’ve been back and forth with mobilizing, but I’ve developed flexibility through CFSBK programming in general, which is neat. My current goals are to develop my Pull-Ups and to have my Olympic lifts reflect my Squat and pull strength.

Fox: Ah, that’s why we see you before and after class working biceps and triceps. It’s so great for us coaches to see people work on and achieve their goals, keep at it! You mentioned before that you’d played sports but never stuck with any. Why do you think you’ve stuck with CF?

Allie: I’d say it’s because the programming is varied but progress is still visible. It’s different enough that I don’t get bored. Also, I’ve dropped into a few other CF gyms and see the difference in the approach here.

Fox: You’ve been quite a fundraiser for a few things, Iron Maidens and Fight Gone Bad in particular. What motivated you do give the effort there and how were you so successful?

Allie: As fas as the success, I guess I just have very generous family and friends. This year’s Iron Maidens cause (The Iron Maidens Stay Strong Scholarship for Grace Outreach) was particularly close to home as college access and education in general are very personal and important issues for me. I was happy to be able to help.

Fox: Well you helped a bunch and certainly made a difference to some folks. Last question: What should we look for in a future AOM?

Allie: I’m not really joking when I say you could just about pick a name out of a hat. There are so many great people at this place. That said, I think an AOM takes their training seriously but is nice to people. That, and they should be good at bar math!

News and Notes

• We’re giving away 4 free entries to the Rugged Maniac race in Brooklyn on June 25th. The first 4 members to e-mail Coach David at David [at] CrossFitSouthBrooklyn [dot] com get them!
• Are you still saving the date? Coaches MeLo and Katie’s graduation WOD and BBQ will happen on June 18th at 2:00PM!

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Yesterday’s Whiteboard: Snatch | NFT Work
Athletes: Fit but Unhealthy Sports Medicine
Man Approaches Unfamiliar Shower Knobs Like He Breaking Wild Stallion