CrossFit South Brooklyn

Established 2007

Snatch | WOD 10.15.17

Posted on

Snatch Complex

Every 2 Minutes x 5:
1 Mid-Hang Snatch

Warm up and work up to a heavy load. Focus on a powerful finish in your extension (2nd pull) followed by an immediate and aggressive pull under the bar (3rd pull).

Post loads to comments.
Exposure 5 of 8

_____________________

Performance
AMRAP 14 Minutes:
7 Ring Muscle-Ups
7 Power Cleans 155/105

Fitness
AMRAP 14 Minutes:
14 Pull-Ups
14 Push-Ups
14 Power Cleans 115/75

Post rounds, reps, and Rx to comments.


Photo by Thomas H. 

Today: Starting Strength Total at CFSBK

Coach Jeremy’s Starting Strengthers will wrap up their eight-week cycle today starting at 2:00pm. Lifters will be testing their 1RMs in the Back Squat, Press, and Deadlift. All are welcome to come by, hang out, and do some cheering. Get ready for some massive PRs!

_____________________
Just About Everything We Know About the Pard Atlas Obscura
Why Chasing Strength Matters Girls Gone Strong

WOD 10.14.17

Posted on

Team Metcon

In teams of 3, alternate full rounds to complete 6 rounds each (18 total) for time of:
200m Run
15 Wall Balls 20/10, 14/9
10 Deadlifts 225/155

The Deadlift should be a medium weight for you. The goal is to complete the triplet fast and unbroken on each round.

Post time, Rx, and partner to comments.

TODAY: The Subway Series at CFSBK

Another year has gone by, and it’s time once again for an NYC affiliate throwdown: the seventh 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 3rd event of the year will take place right here at CFSBK. The action kicks off today at 12pm.

As a result, we’ll be running on a modified schedule today.Morning classes will run on the usual schedule, but everything from 11am onward is cancelled (i.e., 10am classes are the last of the day). Come for group class or Short Circuit in the morning, stay to watch your fellow CFSBKers throw down in the afternoon!

Also, please note that the Brooklyn Rock’n’Roll Run is happening nearby today, which may result in street and subway closures. Give yourself extra time to get to the gym!

_____________________
Yesterday’s Results Board: Rest Day
Strength Is Money in the Bank Starting Strength
Have We Been Building Chairs all Wrong? Smithsonian

Rest Day

Posted on


Jess P. representing CFSBK at the 2nd event of this year’s Subway Series (we see you, too, Thomas!). We’ll be hosting the 3rd event of the Subway Series tomorrow. Come over to the gym at noon to watch the action and cheer for your buds! 

1. We’ll be running on a modified schedule for the big day tomorrow. Morning classes will run on the usual schedule, but everything from 11am onward is cancelled (i.e., 10am classes are the last of the day).

2. Fight Gone Bad fundraising season is here! So far we’ve raised just over $4,000 for Brooklyn Community Foundation. On Monday, we offered an email template you can send to your friends and family.

3. Front desker Karina S. has a show with her sketch team this Monday, October 16th at 7:30pm! Karina tells us, “It’s got some bizarre, spooky-funny sketches and makes a great date night. Also, you’ll get to see me making a rare cameo on stage in some spooky circumstances.” Check out the Magnet Theater website for ticket info and more details.

4. As we’ve mentioned before, Coach KHarpz is writing a series for our friends at beyond the whiteboard on her training for next year’s Northeast Regionals. Check out the most recent installment, “Trusting the Process”!

5. Need to build a foundation for gymnastics work on the rings? Check out this fun video of Coach David demonstrating a basic ring support!

_____________________
Yesterday’s Results Board: Clean | 3 x 500m Row
Mattie Rogers Unofficially Broke the American Clean and Jerk Record BarBend
What Half-Marathons Teach Us About Running a Marathon NY Mag

Clean | WOD 10.12.17

Posted on

Clean Complex

Every 2 Minutes x 5:
1 Mid-Hang Clean + Front Squat

Warm up and work up to a heavy load on the complex. Focus on a powerful finish in your extension (2nd pull) followed by an immediate and aggressive pull under the bar (3rd pull).

Post loads to comments.
Exposure 5 of 8

_____________________

3 x 500m Row

Rest 5 minutes between rows. Max effort on all three pieces.

Post times to comments.

Sign Up for Anti-Gravity Strength

Struggling with your Pull-Ups? Stuck at the bottom of your Handstand Push-Up? Check out Coach Arturo‘s critically acclaimed 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. The class meets 2 times per week for 8 weeks according to the schedule below.

Schedule

Tuesday, October 17th – Saturday, December 9th
Tuesdays from 6pm to 7:30pm
Saturdays from 11am to 12:30pm

 

Cost and Eligibility

The cost is $160 per month ($320 total plus NY sales tax). 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 you on this on a case by case basis. Just ask!

Testimonial

“I’ve done 3 cycles of AG Strength and will continue to do so. I’ve made so much progress with this class—not only in things we practice in AGS, but in movements we did not train in AGS but used in regular CrossFit classes. Let me tell you that I was a very poorly skilled person. I decided to take this class because I wanted to do a Pull-Up. That being said, I couldn’t do 5 Pull-Ups with a band. My upper body strength was mediocre at best. And, I didn’t know how to do a Wall Kick-Up, so I wasn’t even considering doing Handstand Push-Ups.
The past 24 weeks were full of firsts: I did my first Chin-Up, Wall Kick-Up, Handstand Push-Ups with 3 then 2 then 1 AbMats, and Strict and Kipping Pull-Ups. Those are things we practice in AGS. But since the class focuses on upper body strength, I also improved in a bunch of things we didn’t even practice in class: Toes-to-Bar happened for the first time during the 1st cycle and now I’m able to do Toes-to-Bars in WODs (did 15-12-9-6-3 recently!). I also now can do Dips, Plank for 90+ seconds, Ring Transition + Hold, and many other small things that I was never able to do in classes.
So, if you are a beginner, like me, and struggle with some things that seem basic to a lot of people—Toes-to-Bars, Pull-Ups, Push-Ups—I highly recommend this class. Trust Ro, push yourself and stick to the program for 8 weeks and will see mind-blowing results! As we say in Portuguese: se joga!”—Thaisa L. 

Back Squat | NFT Work 10.11.17

Posted on

Back Squat

8RM

Warm up and hit a heavy set of 8, heavier then last week. No failing. No tempo. Use spotters.

Post loads to comments.
Exposure 5 of 8

_____________________

4-6 Rounds Not for Time (or 20 Minutes):
150′ Farmer Carry, AHAP unbroken
Max Strict Ring Dips (1-2 RIR)

The carry is 75′ out and 75′ back. You can place the implements down at the turnaround, but pick them right back up within a few seconds to come back. Aim to begin with at least 10 Dips or scale accordingly. “RIR” stands for “Reps in Reserve.” In other words, you should end the sets to 1 or 2 reps shy of failure. Scale the Dips to the Matador as available or to Ring Push-Ups or regular Push-Ups. There should be plenty of space to do elevated Push-ups as a further scaling option as needed.

Post work to comments.


Need to work on those Ring Dips? Check out this video demonstrating the basic ring support! Coach David is winking because he knows you got this one…

News and Notes from CFSBKers

  • Front desker Karina S. has a show with her sketch team this Monday, October 16th at 7:30pm! Karina tells us, “It’s got some bizarre, spooky-funny sketches and makes a great date night. Also, you’ll get to see me making a rare cameo on stage in some spooky circumstances.” Check out the Magnet Theater website for ticket info and more details.
  • As we’ve mentioned before, Coach KHarpz is writing a series for our friends at beyond the whiteboard on her training for next year’s Northeast Regionals. Check out the most recent installment, “Trusting the Process”!

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.

Rest Day

Posted on

THIS SATURDAY: The Subway Series at CFSBK!

The 3rd event of this years NYC Subway Series goes down this Saturday at 12pm right here at CFSBK! There’s still time to register here. Represent CFSBK and be a part of the BLACK TIDE! This is always a mega-fun event, and we’d love to see more of you sign up. As usual, there will be Rx and Scaled divisions, so don’t be afraid to get after it!

 

Speaking of which, we’ll be running on a modified schedule this Saturday. Morning classes will run on the usual schedule, but everything from 11am onward is cancelled. 

Calling All Volunteers

Want to be part of what’s always an exciting day but not feeling the competition itch?  We’re looking for a few good humans to help out on October 14th with the following:
  • Judges (we need the most help here)
  • Score keepers/score runners (proficiency with spreadsheets preferred)
  • Set up/break down

If you’re interested, please contact David at David [at] crossfitsouthbrooklyn.com with the subject line “SS Volunteer” as soon as possible, and let us know what you’d like to help with. No prior judging or volunteering at a CrossFit event experience is required. We’ll make sure you’re 100% prepared. In addition to our gratitude, we’ll provide you with coffee and snacks throughout the day!

_____________________
Yesterday’s Results Board: Press /Sumo Deadlift | KB Swings, Push-Ups, Pull-Ups
Aging with Grace and—Fran CrossFit Journal
The Clean: Don’t Just Fall Down, Turn It Over Catalyst Athletics

Press / Sumo Deadlift | WOD 10.9.17

Posted on

Press / Sumo Deadlift Superset*

A1) Press:
8RM

Warm up and hit a heavy set of 8, heavier than last week. No tempo. Be sure to lock your knees and not Push Press.

A2)  Sumo Deadlift:
8RM

Warm up and hit a heavy set of 8, heavier than week 3. Dead stop, no touch and go. Use a double overhand grip. Hook grip is allowed.

*Warm up and then perform a set of Presses, followed by a set of Sumo Deadlifts. Repeat for 3 work sets of each, resting about a minute between movements.

Post loads to comments.
Exposure 5 of 8
_____________________

5 Rounds for Time:
40 Russian Kettlebell Swings 24/16kg
15 Hand-Release Push-Ups
10 Strict Pull-Ups

Choose a bell that you can swing for 40 reps in 1-2 sets. Maintain a strong midline on the Hand-Release Push-Ups, no snaking. No Kipping on the Pull-Ups, so break them up before they go away. Scale to bands or challenging Ring Rows as needed. You will most likely need to break these up a bit.

Post time and Rx to comments.

Fight Gone Bad Fundraising Update

Comrades! We’re at $2,159—which is 9% of our fundraising goal for Brooklyn Community Foundation. Team Ziggy WODdust and the Squatters from Mars (nice) is in the lead with Team Goes to 11 (also nice) not far behind. We’re off to a great start!

Now’s a good time to start e-mailing your friends and family. Rip off a version of this one below, and select, replace, or delete adjectives as you see fit. One of our members used this email a few years ago (with almost all of the adjectives) and quickly raised over $500. Jump on it!

Dear/Salutations/Greetings/Hola/Aloha/Beloved [insert name],

As you probably know, I’m really into CrossFit. It’s helped me/I love it because _______. Every year at my gym, CrossFit South Brooklyn, we have an event called Fight Gone Bad, where we do this crazy/hard/weird/incredible/soul-crushing/soul-enhancing workout (which you can see here).

What makes the event even more cool/inspiring/sweet/meaningful is that it’s not just a competition for highest reps, but also a competition to raise money for a local organization called Brooklyn Community Foundation. BCF supports a variety of artistic, agricultural, environmental, social, and educational programs in Brooklyn, helping people of all ages. 

So, why am I telling you all of this? Because I need your help! [Insert any crazy story or incentives for hitting certain fundraising markers, i.e., If you donate $XX, I will do X, Y, and/or Z.] Donate here [insert link to your page]! 

I will be sure to let you know how the event goes, and probably send along a sweaty/hot/sexy/revolting photo of myself post-workout.

Sincerely/With love/Gratefully/Be well/Shalom,
[Your name]

AND REMEMBER TO SAY THANK YOU WHEN PEOPLE DONATE! It’s what our moms taught us to do.

_____________________
Yesterday’s Results Board: Snatch | Hang Snatch, Burpees, Toes-to-Bars
The Meaning of “South Brooklyn” NY Times
Good vs. Bad Trainers Starting Strength

Snatch | WOD 10.8.17

Posted on

Snatch Balance (or Tempo Overhead Squat)

Performance
Snatch Balance: 
80-85% x 2 x 4

4 sets of 2 reps at 80-85% of your 1RM Snatch.

Fitness
Tempo Overhead Squat (2211):
4 x 2

Warm up and perform 4 sets of 3 reps. Use a load that’s challenging but allows you to hold solid positions, and as such, only squat as low as you can move well. Goal is to go heavier than on 9.17.17.

Post loads to comments.
Exposure 4 of 8

_____________________

Partner Metcon

In teams of 2, complete 14 rounds (7 each) for time of:
7 Hang Squat Snatches 95/65
7 Burpees
7 Toes-to-Bars

The barbell should be light for you. The Burpees happen lateral to your barbell and are not “jump over.” Scale TTB to HLR or HKR as needed, or to 15 Sit Ups.

Post time, Rx and partner to comments.

November 11th and 12: CF Level 1 Certificate Course

On Saturday, November 11th and Sunday, November 12th, CFSBK will host the CrossFit Level 1 Certificate Course. Courses are open to individuals and trainers at all stages of development. The Level 1 Certificate Course serves as the cornerstone for CrossFit methodology and movement and includes classroom instruction on these topics, as well as hands-on small-group training for the movements. These group sessions are conducted under low intensity with a focus on improving mechanics. Students’ movements are observed and corrected, and they engage in dialogue concerning effective coaching techniques. Large group CrossFit workouts are conducted as an example of bridging the gap from theory to practice. These workouts provide examples of how to:

  • Conduct a class.
  • Hold a standard of effective technique at high intensity.
  • Achieve relative high levels of intensity for each individual.
  • Scale for any ability level.

The Level 1 provides introductory education on the fundamental principles and movements of CrossFit. It is structured to meet two goals: 1) Provide attendees with the knowledge to better use CrossFit methods for themselves; and 2) Provide attendees with an initial and foundational education to begin training others using CrossFit.

Register Here!

_____________________
Yesterday’s Results Board: Row, Power Cleans, Handstand Push-Ups
7 Ways to Stimulate the Vagus Nerve (And Why You Should) BarBend
For Your Brain’s Sake, Keep Moving NY Times

WOD 10.8.17

Posted on

AMRAP 30 Minutes:

30/21 Calorie Row
7 Power Cleans 185/125
10 Handstand Push-Ups

The barbell should be on the heavy side of medium for you, allowing for cycling a few reps on the fast end and singles on the slower end. Scale ROM on the Handstand Push-Ups to 1 or 2 AbMats, or scale up to a deficit if 10 is easy for you. Sub Box Piked Handstand Push-Ups or heavy Dumbbell Push Presses if you can’t perform at least 5 unbroken Handstand Push-Ups.

Post rounds, reps, and Rx to comments.

NEXT SATURDAY: The Subway Series at CFSBK!

The 3rd event of this years NYC Subway Series goes down next Saturday, October 14th right here at CFSBK! There’s still time to register here. Represent CFSBK and be a part of the BLACK TIDE! This is always a mega-fun event, and we’d love to see more of you sign up. As usual, there will be Rx and Scaled divisions, so don’t be afraid to get after it!

Calling All Volunteers

Want to be part of what’s always an exciting day but not feeling the competition itch?  We’re looking for a few good humans to help out on October 14th with the following:
  • Judges (we need the most help here)
  • Score keepers/score runners (proficiency with spreadsheets preferred)
  • Set up/break down

If you’re interested, please contact David at David [at] crossfitsouthbrooklyn.com with the subject line “SS Volunteer” as soon as possible, and let us know what you’d like to help with. No prior judging or volunteering at a CrossFit event experience is required. We’ll make sure you’re 100% prepared. In addition to our gratitude, we’ll provide you with coffee and snacks throughout the day!

News and Notes

  • Today’s 10am Yoga for Athletes will feature guest-instructor Sasha S.!

_____________________
Yesterday’s Results Board: Rest Day
What 7 Fishmongers Wore to Work at the Fulton Fish Market NY Times
Death, Divorce, and Double-Unders CrossFit Journal (video)

Rest Day

Posted on


Come out to the gym for a Halloween-themed Movie Night on Friday, October 20th! We’ll be showing What We Do in the Shadows, a funny mockumentary about vampires with domestic issues. We’ll start the movie at 8:15pm, right after Open Gym!

This Week at CFSBK in Review

1. Thanks again to everyone who came out for our 10th Anniversary Party on Saturday! Photos from the evening are up on our Flickr account and at We Love Photobooths.

2. You know that big wooden thing in 608 that kind of looks like it could be a poorly designed ladder or a medieval torture device? It’s neither of those things! It’s a actually a pretty cool thing you can use for accessory work. Watch this video to find out how you can use that thing!

3. Ready for another kickass event? Save the date and start making art for the 4th CFSBK Art Show on November 18th!

4. Fight Gone Bad Season is here! On Wednesday, we posted a checklist to help you get started, and on Thursday offered some fundraising tips.

5. Congrats again to Pierre D. and Coach Ro on placing FIRST in the Northeast Region of the CrossFit Team Series!

6. The Subway Series comes to CFSBK next weekend! See Monday’s post for registration info.

_____________________
Yesterday’s Results Board: Clean | Burpee Box Jump Overs, Deadlifts
Cultivating Self-Trust Girls Gone Strong
How to Actually Get Some Rest for Once NY Mag

×