Mid-Hang Clean

Work up to a heavy single Mid-Hang Clean.

Post loads to comments.

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For Time:
50/40 Calorie Row
50 Wall Balls 20/10, 14/9
50 Russian Kettlebell Swings 24/16kg
50 Double-Unders

Complete this workout chipper style. Scale the Wall Balls and Kettlebells as needed so you can get through the reps in large-ish sets of 10-25. Scale the Double-Under to 100 Singles or 25 attempts as needed.

Post time and Rx to comments.

Coaches Chris and Jess Fox, Rickke M., and Jess B. with Coach Noah at CrossFit Lumos in Austin. Want to know how Noah and his gym are doing, what he’s been up to? Read the series he’s been writing for Beyond the Whiteboard about opening Lumos!

Fit 55+: Staying Strong, Mobile, and Able

What is Fit 55+? 
Fit 55+ is a strength and conditioning class for older adults who want to move and use their bodies and are not content to simply sit on the couch getting older. Research points to development of chronic disease in older populations not as a consequence of aging alone, but as a product of decreased activity and less-than-healthy lifestyle choices. Strength training and conditioning can help both stave off, as well as reduce, the effects of many chronic diseases. As the old adage goes: “If you don’t move it, you lose it.”

Fit 55+ will help you:

• Build muscular strength and joint integrity
• Increase and maintain bone density
• Improve cardiovascular function
• Improve pulmonary function
• Improve balance, coordination, and mobility
• Reduce your risk of falling (and be more resilient in case you do)
• Maintain independence and improve quality of life

Who is this class for?
Any older adult who wants to exercise in a fun, safe, and inclusive manner. Whether you’re a total newcomer to resistance training or more of a veteran, our classes will challenge you to become better.

What does a class look like?
A typical class will start with a series of light warm up movements to get your heart and joints ready for exercise.

From there we’ll move onto the strength training portion of class, using a variety of tools to help you develop strength. You’ll use both weight training and bodyweight exercises of the upper and lower body to develop and maintain muscular strength and joint integrity.

After the strength training portion of class we’ll move on to the conditioning portion. Here the goal is to get a bit sweaty and elevate your heart rate for a while to improve heart function and lung capacity. To this task we’ll use a variety of equipment and modes like: rowing machines, exercise bicycles, sled pushes, sandbag training, and bodyweight exercises, in addition to many others. The variety keeps it engaging and more fun (we think) than just walking on a treadmill for an hour.

Finally, we’ll end with a few cool down stretches to relax your heart rate and your mind before you head out of the gym.

Where and When do Fit 55+ classes meet?
Mondays and Thursdays at 11am at CrossFit South Brooklyn (597 Degraw Street between 3rd and 4th Avenues) located in the heart of Gowanus. We have served the local fitness community for nearly 10 years, growing from grassroots park-based workouts to our current location, which has two spaces with a total footprint of over 11,000 square feet. In addition to our spacious facility, we also have brand new locker rooms with showers, towel service, and bath products available for your convenience.

Pricing
Drop-In: $25
5-Class Card: $100
Monthly Unlimited (2x per week): $125

REGISTER HERE!

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Dmitry Klokov Just PR’d His One-Arm Snatch BarBend
Eat Shit and Live The Awl

Tempo Back Squat (31X1)

4 x 3

Use 90% of what you were able to make last week, or about 85% of your Back Squat 1RM.

Post loads to comments.
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Partner WOD
In teams of two with one partner working at a time, alternate full rounds until the call of time…
AMRAP 20 Minutes:
10 Push-Ups
20′ Walking Lunges (10′ out, 10′ back)
200m Run

The Push-Ups should be quick and unbroken on the fast end. Scale to knees as needed. Be sure to come to full extension on the Lunge steps after the back knee kisses the floor. The runs start towards 4th Ave. Take it easy on the exits and entrances.

Post rounds, reps, and partner to comments.

Ryan C. does a heavy Farmer Carry at last Saturday’s Strong Fit class

Strong Fit Returns to Saturdays at 8am!

Join us for Strong Fit, a strength program that includes lifting heavy things often. Strong Fit will stimulate different energy systems/intensities, and include objects not normally seen in group class: the yoke, axle, sandbags, handles, ropes, and sleds. Pick it up, put it down, hold it, squat it, push it, pull it, and move it from point A to point B. Full body functional movements performed at high intensity that will compliment your training and get you stronger. This is fitness in its rawest form.

When:
Saturdays at 8am

Pricing:
Members of CrossFit South Brooklyn may use their existing memberships to drop into this class. If you’d like to purchase a punch card for this and our other specialty classes (Yoga, Short Circuit, Active Recovery, and Pilates), you can purchase one of the cards listed below:

Single Class Drop-In: $25
10 Class Punch Card: $200
20 Class Punch Card: $360

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Yesterday’s Whiteboard: Rest Day
Quit Thinking About Missing Your Heavy Lifts While You’re Doing Your Light Ones Catalyst Athletics
Is Your Gut Making You Anxious or Depressed? Scientific American

The Myers family—Ellie and Coach McDowell—recently welcomed a new member into their family. Marcus Robert Myers was born on February 21st at 8lbs, 1oz and 21″ long. They’re very excited to introduce him to the CFSBK community. Congrats, Ellie and McDowell!

This Week at CFSBK in Review

1. New cycles of our Starting Strength Program opened on Monday. Most of the cycles are sold out, but there are a few spots left in the B and E cycles. These start on Monday, so get on it!

2. This week we shared another installment of member Susan Pittard’s photo series “Strong Is a Woman.” It’s an astonishing set of photos featuring CFSBK women. See Tuesday’s post!

3. On Wednesday, we reported on Rob U. and Dan C.’s trip to the Starting Strength Challenge at CrossFit Gantry. Dan and Rob took 1st and 3rd place respectively in the Male Masters division. Congrats, dudes!

4. Photos from this past Saturday’s Strong Fit class are up on our Flickr account. The yoke! Farmer Carries! Sandbag runs! It’s the absolute most fun you can have (legally) on a Saturday at 8am, and you should definitely try it. Go here for more info.

5. This weekend we’ll be running on a full schedule with a few exceptions. The following classes are cancelled on Sunday: 10am CrossFit Preschool, 11am CrossFit Kids, and the 2:15pm Free Intro Class.

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Yesterday’s Whiteboard: Snatch Metcon
Developing a Coach’s Eye CrossFit
Veteran Brita Filter’s Tour of Duty Extended Another 3 Months

Power Snatch Metcon

For Time:
15-12-9
Toes-to-Bars
Power Snatches 95/65 

Scale the Toes-to-Bars to Hanging Leg or Knee Raises as needed. The barbell weight should be light for you and unbroken on the fast end.

Post time and Rx to comments.

Here’s CFSBKer Morit S. offering some great recovery exercises for Lane Bryant’s LIVI Moves series. You can see more of Morit’s videos here

Easter Weekend Schedule

The Easter Bunny may be out delivering eggs and candies to children this weekend, but we’ll be right here helping you get stay fit or get even fitter. Take that, Easter Bunny. Do you even lift?

We’ll be running on a full schedule, with a few exceptions. The following classes are cancelled on Sunday:

• 10am CrossFit Preschool
• 11am CrossFit Kids
• 2:15pm Free Intro Class

Safe travels if you’re headed out of town! Otherwise, we’ll see you soon.

News and Notes

• A note from Stella Z.: “My choir, the Oratorio Society of New York, will be performing Bach’s Mass in B Minor at Carnegie Hall at 8 PM on Monday, May 8. It’s considered one of Bach’s crowning achievements (and the man had a lot of achievements!). I have six tickets available in the rear balcony for $23 each (a slight discount off the box-office price). If you’d like one, please email me ar stellavision [at] gmail.com. You can also get tickets in other sections of the auditorium here.”
• A friend of Christina L.’s runs a charter school for autistic children, and they’re having a fundraiser with Kettlebells for Autism at NYC ICE. The event includes a fun partner WOD! You can find more details and buy tickets here.
• Photos from this past Saturday’s Strong Fit class are up on our Flickr account. The yoke! Farmer Carries! Sandbag runs! It’s the absolute most fun you can have (legally) on a Saturday at 8am, and you should definitely try it. Go here for more info.

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Yesterday’s Whiteboard: Tempo Front Squat | Team WOD
CrossFit Athlete Trevor Bachmeyer Sets World Record: Fastest Move from First to Last Place The Overheard Press
Why “Do Whatever You Like” Is Horrible Exercise Advice The Russells

Tempo Front Squat (31X1)

4 x 2

Use 90% of what you were able to make last week, or about 80% of your Front Squat 1RM.

Post loads to comments.
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Team WOD
In teams of 3 with one partner working at a time, alternate full rounds to complete…
21 Rounds for Time (7ea):
15 Double-Unders
9 Deadlifts 185/125

Post time, Rx, and partners to comments.

Here’s Rob U.’s first Squat at the recent Starting Strength Challenge. Read on to find out how he and Dan C. did!

Rob U. and Dan C. at the 2017 Starting Strength Challenge

CFSBKers Rob U. and Dan C. recently competed in the 2017 Starting Strength Challenge at CrossFit Gantry. They both kicked some ass, and we’re very happy to bring you their numbers today. Special thanks to Rob for providing the videos and results!

Rob U.

• Squat: 350.9lbs, 361.6, 372.6 (PR by 1/10 of a pound!)
• Press: 160.9lbs, 169.8 (F), 169.8 (F)
• Deadlift: 405.7lbs, 414.5, 418.9

Dan C.

• Squat: 485lbs, 504.8, 520.3
• Press: 207.2lbs, 209.4, 216.1
• Deadlift: 555.6lbs, 575.4, 601.9

These numbers put Dan in 1st place and Rob in 3rd place in the Male Masters division (based on the Wilks Coefficient). Rob PRed his Back Squat at 372.6lbs, and Dan had the 2nd highest overall total of the competition at 607kg or 1338.2lbs. You can find the full results here. Congrats, guys! You make us proud.

Tweet The Deets

We’re totally crushing on all you guys and we love to hear what you’re up to. Got something of note going on in your life? Let us know! We want to hear about your promotions, events, art, personal victories, discoveries, media campaigns, and small government coup d’états, or you can just share interesting links. We also always love hearing about any CrossFit/athletic-related goals and accomplishments. Send awesomeness to Josh [at] CrossFitSouthBrooklyn.com.

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Yesterday’s Whiteboard: Rest Day
The Mathematical Nature of Strength Training Starting Strength
How Emotions Are Made The Verge

What does being “strong” mean to you? “When I was younger it was being able to take on many physical challenges like marathons and body building contests. For me being strong now means that I can take on any challenge or crisis that comes my way, keep a positive attitude no matter what and leave the matter to a higher power.” —Betty T.

Check out Susan’s Instagram and website. Go here and here for our previous posts. And stay tuned to the blog for more from this series!

“I teach 10-14 year olds music and drama at a middle school in East New York. I love to show videos or pictures to my students of me doing challenging physical feats, like Olympic Lifting and gymnastics. As a petite female music teacher, they never expect the strength I have. Becoming strong has not only inspired me to believe more in my own potential, but also to empower my students that anything is possible. It doesn’t matter where you’ve been, where you come from, or the expectations people have for you—if you want something, and are willing to go after it, it’s yours for the taking.” —Allie B.

• Schedule Change: Tonight’s 6:30pm Active Recovery class is cancelled.
• Our latest lost and found haul, including a bounty of water bottles, is up on our Flickr account. Please claim your stuff at the front desk before we donate it to CHIPS

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Yesterday’s Whiteboard: Overhead Complex | Kettlebell Swings, Muscle-Ups
Pro Cycling’s Most Harrowing Race Is A Day In Hell Deadspin
To Be a Genius, Think Like a 94-Year-Old NY Times

Overhead Complex

1 Press
3 Push Presses
5 Jerks

Work up to a heavy load on the complex. Use a rack. Any version of the Jerk is acceptable.

Post loads to comments.

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Performance
10 Rounds for Time:
10 Russian Kettlebell Swings 32/24kg
3 Ring Muscle-Ups

The kettlebell should be on the heavy side for you but unbroken. Scale the Muscle-Ups to Jumping Muscle-Ups if you’re stable on the rings but don’t yet have Muscle-Ups. Setting the rings higher makes them more challenging, so set them as high as you’re able to.

Fitness
10 Rounds for Time:
10 Russian Kettlebell Swings
6 Burpees
6 Pull-Ups

The kettelbell should be on the heavy side for you but unbroken. Scale up on the Pull-Ups to Chest-to-Bar if you’re able.

Post time and Rx to comments.

Want to get strong like Sophia? Well, then…

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, April 17 – Friday, June 9th  (8 slots)
B cycle: Intermediate, 7pm Tues/Thurs and 10am Sun | Tuesday, April 18th – Sunday, June 11th (8 slots) (8 slots)
C cycle: Morning Novice, 6:30am Mon/Wed | Monday, April 17th – Thursday, June 8th (8 slots) (8 slots)
D cycle: Continuing Education, 6pm Mon/Wed | Monday, April 17th – Wednesday, June 7th (4 slots) (4 slots)
E cycle: Late morning, all levels, 10am Mon/Thurs, co-taught by Coach Margie | Monday, April 17th – Thursday, June 8th (10 slots) (12 slots)

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

Pricing
3x Per Week Cycles: $300 paid upon registration and then another $300 at the halfway point
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.

News and Notes

• Schedule Change: Tomorrow’s 6:30pm Active Recovery class is cancelled.
• Our latest lost and found haul, including a bounty of water bottles, is up on our Flickr account. Please claim your stuff at the front desk before we donate it to CHIPS!

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Functional and Fit Over 50 CrossFit Journal (Why we offer Fit 55+!)
Dogs Are Much Better Than We Knew At Reading Human Thoughts NY Mag

Power Clean

Work up to a heavy single Power Clean.

Post loads to comments.

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Partner WOD
In teams of 2, complete…
4 Rounds for Time:
400m Run (together)
30 Power Cleans 135/95
20 Handstand Push-Ups

Both partners must be back from the runs before beginning the Power Cleans. Break up the Power Cleans and Handstand Push-Ups however desired. The Power Clean weight should be on the medium-light side for you. Scale range of motion on the Handstand Push-Ups or to Box Piked or regular Push-Ups as needed.

Post time, Rx, and partner to comments.

MFW Handstand Push-Ups are in the WOD… | Photo by Robert C.

By David Osorio
Originally published 8.10.16

Knees out! Chest up! Flat back! The verbal cue is one of the most important tools in a CrossFit coach’s repertoire. You probably have some sense of what these commands mean, but in this newish blog feature, we’d like to take a look at some common cues. From time to time, we’ll be offering these short guides to explain what these mean and why they’re important. In our first installment, we discussed the ubiquitous “knees out.” Now we’re going to look at one that comes up a lot during Olympic lifting: “Pull yourself under the bar.” What the hell does that mean? We’re glad you asked…

When might you hear it in class, and what does it mean?

The Snatch and Clean and Jerk are technically demanding lifts. Most of us can relate to feeling intimidated or overwhelmed when we first started learning them. That’s why we often break them down into three separate phases, each with its own set of positions and intentions.

The 1st Pull: Moves the bar from the floor to the Mid-Hang position. The intention here is to maintain balance and position while beginning to accelerate the barbell.

The 2nd Pull: Is an aggressive extension and transition from the Mid-Hang to full extension, the purpose of which is to create maximum momentum and elevation of the barbell.

The 3rd Pull: Is what we’re focusing on here today. Now, this is where a lot of new lifters get confused, since the 3rd pull is a downward movement rather than an upward one. So when coaches tell you to “pull yourself under the bar,” they’re telling you to actively pull your body underneath the bar into the receiving position. It’s not a passive “catch” but an intentional pull underneath the bar using our arms. The arms play a more passive role in the 1st and 2nd pulls as we elevate the bar. But in the 3rd pull of the Snatch, we ideally use our arms to pull under and push up, staying connected to the bar. Think of actively heaving yourself down rather than simple dropping underneath.

Why is it important?

The faster you can get under the barbell, the more weight you can move. You have to accelerate downward faster than gravity, and the only way to do that is to pull under the bar. We have a video!

In the first Snatch, I passively drop under the bar. In the second Snatch, I actively pull myself under the bar. See how much faster and cleaner it is? To Snatch efficently, you and the bar need to move as one. 

What can I do to fix it?

Drills! The following barbell drills will help you stay active and pull under the bar with proper mechanics:

The Scarecrow Snatch, the Tall Snatch, and the High Hang Snatch all demand quickness under the bar, accentuating the downward heave of the 3rd pull. You may want to try these with a PVC or a lighter barbell than usual at first. Also, if you’re not doing it already, you should always use the hook grip!

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Yesterday’s Whiteboard: Tempo Back Squat | Row, Thrusters
The 8-Week CrossFit Aerobic Capacity Program Three Tier Tactical
Deer, Violence, and Videotape Atlas Obscura

Tempo Back Squat (31×1)

Work up to heavy triple tempo back squat.

Post loads to comments.

_____________________

3 Rounds for Time:
50/40 Calories Rowed
20 Thrusters 95/65

Row at an aggressive but maintainable pace. The Thrusters should be light-medium (“Fran” weight) and unbroken on the fast end, though 2-3 sets is appropriate.

Post time and Rx to comments.

Want to learn how to do cool stuff like the Zercher Squat? Come to Strong Fit on Saturdays at 8am! Read on for more info…

• Schedule Change: Today’s 10am Yoga for Athletes class is cancelled.

Strong Fit Returns to Saturdays at 8am!

Join us for Strong Fit, a strength program that includes lifting heavy things often. Strong Fit will stimulate different energy systems/intensities, and include objects not normally seen in group class: the yoke, axle, sandbags, handles, ropes, and sleds. Pick it up, put it down, hold it, squat it, push it, pull it, and move it from point A to point B. Full body functional movements performed at high intensity that will compliment your training and get you stronger. This is fitness in its rawest form.

When:
Saturdays at 8am

Pricing:
Members of CrossFit South Brooklyn may use their existing memberships to drop into this class. If you’d like to purchase a punch card for this and our other specialty classes (Yoga, Short Circuit, Active Recovery, and Pilates), you can purchase one of the cards listed below:

Single Class Drop-In: $25
10 Class Punch Card: $200
20 Class Punch Card: $360

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Yesterday’s Whiteboard: Rest Day
Should You Eat Fat After a Workout? BarBend
16-Year-Old CJ Cummings Clean and Jerks 407lbs Hookgrip

A post shared by CrossFit South Brooklyn (@crossfitsouthbrooklyn) on Mar 31, 2017 at 3:07pm PDT

From our Instagram account: “Some fun sandbag carries at CFSBK! Want to play with sandbags, sleds, and other fun implements? Check out our Strong Fit class Saturday mornings at 8am!”

This Week at CFSBK in Review

1. This week we were thrilled to announce the winners of the 2017 Look, Feel, Perform Better Challenge. 1st place went to CFSBK power couple Steph M. and Andrew S. Congrats, you two! 

2. Coming in at 2nd, we had repeat-winner Mo A. and first-time competitor Sarah M.!

3. 3rd-place went to Barbara K. and Steven N. Great work, Barbara and Steven! 

4. Coach Fox gave a special shout out to the following LFPBers, “who could have been in the top 3 with the flip of a coin”: Dan H., Kayleigh R., Adam S., Michelle B., Matt Q, and Allie B.

5. From Coach Fox’s final note: “I couldn’t be prouder of all of the LFPBers who chose to get a little bit outside of their comfort zone and work hard and honest at being better versions of themselves these past three months. So many of you did so well and developed what are hopefully some healthy habits you can maintain for a lifetime. The ebb and flow of a 3 month challenge allows for some ups and downs and can be viewed as a fraction of a lifetime. Incorporating habits that are a little bit better, amplified by months and years, works out to a whole lot better you over time.”

6. We dare you not to get hungry after you read this recipe for an easy sausage and tortilla egg bake that appeared on the blog yesterday! Look for Coach Fox’s recipes to return as a regular blog feature. (You already lost the dare, didn’t you?)

7. SCHEDULE CHANGE: Tomorrow’s 10am Yoga for Athletes class is cancelled.

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Yesterday’s Whiteboard: Snatch | Squat Snatches, Burpees Over the Bar
The Hippies Have Won NY Times
Thoracic Mobility and the Cat-Camel Exercise Juggernaut