For Total Time:
21-15-9
Thrusters 95/95
Toes-to-Bars

Then…

21-15-9
Hang Power Cleans 95/65
Lateral Bar Burpees 

Then…

21-15-9 
Deadlifts 95/65
3x Double Unders

Consider the full volume of work and move at what feels like about 80% effort, breaking up the reps as needed as you go.

Post time and Rx to comments.
Week 1 of 2

 

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A post shared by CrossFit South Brooklyn (@crossfitsouthbrooklyn) on Dec 25, 2019 at 9:17am PST

Great turnout yesterday morning for our two Festivus themed classes! We aired our grievances, performed the Feats of Strength, and there were even a few Festivus miracles. Thanks to the 45 people (including Open Gym) who spent their Christmas morning at the gym. Please note that we have a few class cancellations (including 6am and 7am group class) today. You can see our schedule HERE

The 2020 Look Feel Perform Better Challenge

It’s that time of year again… New Year’s Resolution time. While we believe it’s best to make choices in accordance with your goals and values all of (or at least most of) the time, we recognize that many of us use markers like the beginning of the year to kickstart positive changes. This year’s Look, Feel, Perform Better Challenge will follow a similar model to last year. There are two levels that you can choose to participate in. On Level 1 you’ll focus primarily on food quality and eating from a large spectrum of whole foods (lean proteins, veggies and fruits, whole grains and legumes, and healthy fats). This is a perfect place to start if you’re new to healthy eating or are want to revisit what that means for you. On Level 2 you’ll add the practice of portion control, focusing on eating appropriate (for you) servings of lean proteins, smart carbs, veggies, and healthy fats.

While this year’s Challenge is a few weeks shorter than the 12 weeks we’ve done in recent years (in 2020 we’re providing a 10-week format) this is NOT a “get fit quick” plan. The reason we run longer challenges than many other gyms (and, admittedly, like we used to) is that while extreme behavior changes can bring rapid results, we’ve almost always seen this followed up by a “crash,” where participants rebel against the limiting factors of an extreme or restrictive diet. We’d rather you have more inclusive food options and change a few small, manageable things over a longer period, than to change many things for 30 days only to get lost in a haze of bagels, beer, and chocolate cake once the challenge ends.

Who?

The entire CrossFit South Brooklyn Community!

What?

A 10 week challenge meant as a collective kickstart toward healthier nutrition and recovery habits in the new year.

Where?

Right where you are! But, also:

• Come to the CFSBK Potluck on February 8th!
• Participants are encouraged to organize “rest day dinners”, either in homes or at restaurants, with fellow LFPBers.
• You’ll have access to the private 2020 LFPB Challenge Facebook Group.
• Attend our weekly (dates listed below—these are not mandatory but helpful) webinars to help keep you inspired and to answer any questions that come up along the way. You spoke and we listened so this year we are NOT using Facebook for the webinars, which means you won’t have to choose between missing them and reneging on your decision to stay off the social media monster. We’ll instead be using Zoom. Can’t attend? They’ll be archived and you’ll have access to them throughout the challenge.
• The key to success is generally not to make sweeping changes, but rather to consistently practice the small stuff each day. With that in mind, consider scheduling some time now to set aside each day where you can work towards your goals

When?

This year the Challenge will run from Monday, January 13th through Sunday, March 22nd. And get ready to get your chef on, because we’ll also be hosting a potluck dinner at the gym on Saturday, February 8th. where you can meet and greet with fellow CFSBKers and sample some of the delicious ways they make healthy food choices.

Why?

To look, feel, and perform better! And, for some sweet prizes!

Wait, did you say prizes? Yes. The grand prize for both the men’s and women’s category is one month of FREE unlimited training at CFSBK, a $250+ value! There are also 2nd and 3rd place prizes for the men’s and women’s categories including a punch card or free specialty classes at CFSBK and a personal training session!

I’m interested. What will I need? For Level 1, only an openness and willingness to learn how to make more informed and healthier food choices. For Level 2, the same but you’ll also need hands! You’ll be “measuring” portions of lean protein, smart carbs, veggies, and healthy fats using your hands as your very own personalized portion control guide. Whichever level you choose, we will all benefit from doing a bit of food shopping and prep beginning the first week to make better-for-you food choices easier to make. Like we mention above, this isn’t a get-fit-quick scheme, it’ll require effort on your part. Not everyone can be an Iron Chef, but unless you have a full time cook at home, you’ll be doing some basic work in your kitchen.

Most people will achieve great results and remain more sane on Level 1. There’s no sense mowing your lawn if your house is on fire…we all need to take care of the big stuff (like eating high quality, whole foods) before digging into the small stuff (like weighing out foods, counting macros, or taking supplements). If you’re already consistently making quality food choices, then you may benefit from paying more attention to portions. If you’re not sure which way to go, choose Level 1.

Alright, you’re in? Great!

How To Participate

While the official start date is January 13th, 2020, you must complete the following steps by January 17th to be eligible for prizes:

• Sign your name on the big ole LFPB Challenge List in the front desk area of the gym at 597.
• Sign up and pay at the front desk or in the CFSBK Online Store ($100 total plus NY tax).
• Answer a few brief questions and submit your “before” photos according to the guidelines on the Look, Feel, Perform Better portal. These entries are private will not be published without your consent. You can access the 2020 LFPB Challenge Entry Form HERE.
• Join the 2020 LFPB Challenge Facebook Group
• Perform the LFPB Capacity Tests (programmed for our CrossFit group classes on Saturday, January 11th) and record your results. Or, if you prefer, use any other performance metrics that you find value in as long as you can retest them in 10 weeks.
• Set up your Tracker Sheet and begin tracking points earned daily and weekly reflections based on how well you’re able to practice the guidelines and/or what else came up for you.
• Complete your Post Challenge Submission by Friday, March 27th at the end of the Challenge.
• Participate in weekly Virtual Classroom Sessions! We listened to popular request to move these away from Facebook, so they’ll be held on the Zoom platform this year. Each session will include a brief topical lecture alongside a live chat. They’ll be held on Mondays from 1:10pm until about 1:40pm on the following dates: 1/13, 1/20, 1/27, 2/3, 2/10, 2/17, 2/24, 3/2, 3/9, 3/16 (may be subject to change, we’ll give advance notice if so).

You can find more info (including Level 1 and 2 guidelines) at the Look, Feel, Perform Better Challenge page or via the widget on the sidebar to the right!

_____________________
When a Weightlifter’s Toughness Goes Too Far Catalyst Athletics
A Decade of Fitness NY Times

The Airing of Grievances

QOD: What is a Grievance of yours from 2019?

The Feats of Strength

12:00: Heavy Single Dumbbell Turkish Get-Up
12:00  Heavy 100′ Farmers carry

The Festivus Miracles

25-20-15-10-5
Row Calories
Push-Ups
Sit-Ups

The total Push-Ups in this workout is 75 reps. If high volume Push-Ups are difficult for you, cut the volume down to 8-12 reps per round for just the Push-Ups. Knee Push-Ups are also an option, but if you have strict Push-Ups opt for a rep scheme that allows you to work the mature version, even at lower volume.

The Sit-Ups can be scaled up to weighted Sit-Ups if you’d like.

Post work to comments.
Week 1 of 2

Holiday Schedule

Happy holidays from your friends at CFSBK! We’ll be running on a modified schedule for the next couple of days, but there will be plenty of opportunities to get your fitness on. We’ve also listed a couple of weekend cancellations below. Here’s what’s happening:

Here’s what you can expect:

Today, December 25th

9am CrossFit
10am CrossFit
9am-11am Open Gym

Cancelled: Everything else

Thursday, December 26th

Normal staffing and schedule from 8am onwards.

Cancelled: 6am CrossFit, 7am CrossFit, 4:30pm CrossFit Teens

Weekend Cancellations

Saturday 8am Strong Fit
Sunday 11am Active Recovery

_____________________
The Story of Festivus YouTube

3 Position Power Snatch:
Every 90 Seconds for 7 Sets

Build to a heavy 3-Position Power Snatch with no misses. Keep these crisp, focusing on timing and speed. Press outs are misses. If you miss any set you must drop weight.

Post loads to comments.
Week 1 of 2

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For Time:
50 Goblet Squats 24/16kg
50/40 Calorie Row
50 Goblet Squats

Post time and Rx to comments.

REGISTER NOW FOR STARTING STRENGTH PROGRAM

Want to get a lot stronger in 2020? The Starting Strength program is an opportunity to spend 8 weeks with Coach Jeremy 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 every 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, January 6th – Friday, February 28th
B cycle: Intermediate, 7pm Tues/Thurs and 10am Sun | Tuesday, January 7th – Sunday March 1st
C cycle: Morning Novice, 6:30am Mon/Thurs | Monday, January 7th – Thursday, February 27th
D cycle: Continuing Education, 6pm Mon/Wed | Monday, January 7th – Wednesday, February 26th
E cycle: Late morning, all levels, 10am Mon/Thurs | Monday, January 7th – Thursday, February 27th

A CrossFit Total testing one-rep maxes in the Back Squat, Press, and Deadlift will take place on Sunday, March 1st at 2pm to cap off all cycles.

Class Sizes: Space is limited to 4-10 participants
Class Length: 90 minutes

Pricing

3x Per Week Cycles: $300 paid upon registration and then another $300 at the halfway point
2x Per Week 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/Short Circuit.

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.

Holiday Schedule

We’ll be running on a modified schedule through Thursday, but there will be plenty of opportunities to get your fitness on. Here’s what’s happening:

Here’s what you can expect:

Today (Christmas Eve)

Normal morning/afternoon schedule and staffing.

Cancelled: Everything after 1pm

Wednesday, December 25th (Christmas Day)

9am CrossFit
10am CrossFit
9am-11am Open Gym

Cancelled: Everything else

Thursday, December 26th

Normal staffing and schedule from 8am onwards.

Cancelled: 6am CrossFit, 7am CrossFit, 4:30pm CrossFit Teens

_____________________
The Gendering of Holiday Labor JSTOR Daily
Present Self, Future Self, and the Ingredients of Successful Fitness Change Breaking Muscle

Bench Press:
6-6-6 @ 3011

Work up to a challenging set of 6 reps at the prescribed tempo. Use spotters on all work sets but the goal is no failing. 

Post loads to comments.
Week 1 of 2

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AMRAP 9 Minutes:
3-6-9-12-15-18-21…
Deadlifts 225/155
Burpee Box-Jump Overs 24/20

The Deadlift should be medium-heavy for you, something you can easily get to in 3-4 warm up sets. Bias jumping to a lower box over stepping to the Rx. 

Post rounds, reps, and Rx to comments.

Photo by Thomas H. 

Upcoming Training Cycle Template

Training Cycle Dates: M 12/23/19 – S 1/5/20

Objectives: A short, 2-week cycle to bridge the gap between the previous cycle through the busy holiday season to the upcoming 6-week training cycle. Expect to see varied exposures to movements you’re familiar with, some novel conditioning workouts, and a benchmark test or two thrown into the mix. Use this less-linear format as an opportunity to experiment a bit with training more by how you feel on a given day, and less based on what you think you “should” do compared to the previous week.

Holiday Schedule

We’ll be running on a modified schedule tomorrow through Thursday, but there will be plenty of opportunities to get your fitness on. Here’s what’s happening:

Here’s what you can expect:

Tuesday, December 24th (Christmas Eve)

Normal morning/afternoon schedule and staffing.

Cancelled: Everything after 1pm

Wednesday, December 25th (Christmas Day)

9am CrossFit
10am CrossFit
9am-11am Open Gym

Cancelled: Everything else

Thursday, December 26th

Normal staffing and schedule from 8am onwards.

Cancelled: 6am CrossFit, 7am CrossFit, 4:30pm CrossFit Teens

_____________________
Why More Babies Are Conceived in the Cold Winter Months Smithsonian
Lowering the Bar on the Low-Fat Diet CrossFit

A1) Dumbbell Lat Pullovers:
3 x 8-10 @ 4121

A2) Landmine Rotations:
3 x 8-10 @ 4121

Add weight to last week as able. Rest :30 between movements, 1:00 between sets.

Post loads to comments.
Week 6 of 6

_____________________

4 Rounds for Time:
15 Toes-to-Bars
25 Dumbbell Thrusters 35/20

Modify volume on the Toes-to-Bars or to Hanging Leg Raises, Hanging Knee Raises, or Sit-Ups as needed with the goal of being able to move relatively consistently. The dumbbell load should be light-medium for you (and for this volume), unbroken on the fastest end. 

Post time and Rx to comments.

New Year’s Yoga, Mindfulness, and Intention Setting Workshop

Join Sasha Slocombe and CFSBK Coach Chris Fox from 7pm – 8:30pm on Sunday, January 12th and start off 2020 with intention. By developing a connection between the body and breath, you’ll be able to come back to the breath when difficult times arise whether in yoga, CrossFit, or life. We’ll begin with a yoga flow – accessible to all levels of experience – before moving into breathwork, learning a few simple ways to work with your breath which can help bring you back to balance whenever and wherever you need it. We’ll also learn a simple full body relaxation technique that takes only moments and can be a very useful tool to have during times of stress or indecision.

Intention setting is more than making resolutions, more than wishing and hoping for things to change. What do you actually need to do to get there? What can you realistically do today that moves you closer to where you want to be? You’ll set an intention for action as you move forward into the coming year and beyond. Resolutions tend to be flimsy and negative, focusing on outcomes like “lose 10 lb.,” vague notions like “get in shape,” or things you want to stop doing like “eating carbs.” Today (and everyday) is an opportunity to ask yourself, “What do I want to have happen, and what steps must I take to get there?” Quit “shoulding” on yourself and start doing.

We’ll be meditating on a time when you were successful at overcoming an obstacle, no matter how small, and what practices helped you to do so. You’ll identify a goal for the future and begin to clarify for yourself not only how to get here but why it matters to you.

Please bring a yoga mat and writing materials of your own if you have them. We’ll have some mats to borrow as well, but likely not enough for everyone 🙂

This community workshop is free and open to all members and non-members with a suggested $20 donation.

Register Here!

This workshop will coincide with the start of the Look, Feel, Perform Better Challenge, our yearly challenge meant as a collective kickstart toward healthier nutrition and recovery habits. We’ll have more info on that very soon!

Pilates Cancelled Today

Today’s 12pm Pilates class is cancelled.

_____________________
10 Most Memorable CrossFit Games Moments of 2019 BarBend
CrossFit Pacing: The Key to Perfectly Executing Workouts WODprep

For Time:
10-9-8-7-6-5-4-3-2-1 
Power Cleans 185/125
10-20-30-40-50-60-70-80-90-100
Double-Unders

The Power Cleans should be on the medium-heavy side for you. Something you could do a few touch-and-go reps with even though you may choose to perform singles. Modify the Dubs to half volume, to Alternating Foot Steps, or to 2x Singles as needed. 

Post loads to comments
Week 6 of 6

Starting Strength Registration Opens Tuesday!

Is your New Year’s resolution to get a lot stronger? Our Starting Strength Barbell Club is an opportunity to spend 8 weeks working closely with Coach Jeremy to develop your strength with the basic barbell lifts: Back Squat, Overhead Press, Bench Press, Deadlift and Power Cleans, as well as some assistance exercises like Chin-Ups and Rows. Classes are 90 minutes long and available in 3x per week or 2x per week options. Registration for each cycle is capped to provide lots of movement feedback and individualized programming from your coach and to foster great camaraderie with your fellow lifters.

Registration for our upcoming cycles, which start Monday, January 6th, will open Tuesday. Check the blog Monday at 9pm to sign up!

PILATES CANCELLED Tomorrow

Tomorrow’s 12pm Pilates class is cancelled.

_____________________
Build Body Awareness Upside Down Breaking Muscle
Press Grip and Elbow Position Starting Strength

A1) Matador Dip,  Box Dip, or Leg Assisted Box Dip:
3 x 8-10 @ “Slower Down-Faster Up”

The “4121” tempo we’re using on strength work this cycle would be NO JOKE for Dips, even at just bodyweight. Still, make sure to go slower on the down than the up on these. Use band assistance as appropriate or scale to a leg assisted box version to complete the sets unbroken. Similarly, add weight or use less assistance as appropriate.

A2) Romanian Deadlift:
3 x 8-10 @ 4121

Increase weight slightly from last week if able.

Rest :30 between movements, 1:00 between sets.

Post work to comments.
Week 6 of 6

_____________________

AMRAP 12 Minutes:
16 Russian Kettlebell Swings 32/24kg
8 Box Jumps 24/20″
4 Handstand Push-Ups

The kettlebell should be on the heavier side for you but unbroken on the fast end. Box Jumps are a two foot take off and landing. When modifying them, bias jumping to a lower box rather than stepping to the “Rx’d” height. Be sure to fully extend under control atop the box for each rep. Kipping is allowed on the Handstand Push-Ups. The buy-in for Kipping them is the ability to perform 3 strict reps at a controlled tempo with no crashing on your skull. Modify to Box Pike HSPU or to heavy-ish Dumbbell Push Presses as appropriate.

Post rounds, reps, and Rx to comments. 

 Emma L.’s work on display at last weekend’s 6th CFSBK Art Show. In case you missed it, you can see more photos on our Flickr account! 

This Week at CFSBK in Review

1. Over the last 12 years, we’ve been here to help you get your fitness on over the holidays. This year is no different! Head over to the Schedule page to find out what you can expect for Christmas next week.

2. Join Sasha Slocombe and CFSBK Coach Chris Fox from 7pm – 8:30pm on Sunday, January 12th for a New Year’s Yoga, Mindfulness, and Intention Setting Workshop. By developing a connection between the body and breath, you’ll be able to come back to the breath when difficult times arise whether in yoga, CrossFit, or life. Learn more and sign up on the event page!

3. Psst, do you subscribe to our newsletter? Please do to get monthly updates on general gym happenings, blog highlights, and programming info. Our winter edition drops soon. Sign up HERE or via the link on the sidebar to the right!

4. Missing something? It might be in our most recent lost and found dump! Be sure to claim you stuff before we donate it to CHIPS in a couple of weeks.

5. In the days leading up to the new year, we’ll be revisiting some of our favorite blog content from the past year in our 2019 Best of the Blog feature. This week we looked back on our Athletes of the Month and the year in CFSBK photos.

6. This Sunday’s 12pm Pilates class is cancelled.

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Rob Kearney: Competing Against Giants and Being an Openly Gay Strongman BarBend
Training as a Masters Athlete Training Think Tank

Choose an appropriate track to work on today.

Foundational Strength Building Superset:
A1) 4-6 x 5 Strict Pull-Ups/Chin-Ups
A2) 4-6 x :10-:20 Chin Over Bar Hang
A3)  4-6x 10 Dumbbell Reverse Grip Curls

Use assistance on the Pull-Ups as needed.  For the Chin-over-Bar Hang, either go directly into it from your last Pull-Up or jump to the position after a brief rest. Focus on pulling your elbows down and back and aiming your sternum to the bar. Choose a load for the Curls that you could perform for 12-14 reps at a “slower down, faster up” tempo.

Intermediate Skill/Strength Building Superset:
A1) 4-6 x 5 Beat Swings
A2) 4-6 x 1-3 Paused Kipping Pull-Ups

Focus on a tight rhythm on the Beat Swings. You should be able to stop swinging on a dime! Focus also on holding you chin over and close to the bar with your elbows pulled down and back. Alternately, to begin to work on cycling reps you can perform 4-6 sets of 3-5 reps of a complex of: 3 Beat Swings + 1 Paused Kipping Pull-Up.

Advanced Skill/Capacity Building Superset:
A) 4-6 x 5 Paused Kipping Pull-Ups

Pause at the top with chin-over-bar (or chest-to-bar if you can) before cycling on to the next rep. You also have the option to work on Butterfly Pull-Ups here if you already can consistently perform regular Kipping Chest-to-Bar Pull-Ups. 

Post work to comments.
Week 6 of 6

_____________________

30:00 for Quality:
4 Hang Muscle Snatches
4 Hang Power Snatches
4 Overhead Squats
5-10 Kipping Pull-Ups (or any Pull-Up variation you worked today)
2:00 Row/Bike/Jog

The Snatch work should be relatively light and unbroken. Focus on a close bar path and a fast turnover on the Muscle/Power Snatches. Stay upright and stable on the Overhead Squats, modifying to Front or Goblet Squats as needed. The Pull-Ups (or variant) should taken at a relaxed pace, allowing you focus on movement efficiency, not on just getting the reps done. The intent of today’s conditioning is to stay out of the “pain cave” and to work at a sustainable and repeatable pace across the entire workout. Signs that you’re in the right zone are: consistent split times for rounds, a focused yet relaxed facial expression, and the ability to maintain nasal breathing throughout. These workouts should feel slightly easier that Tuesday’s intervals.

Post work to comments.

Cidney F. on the 1s and 2s during her DJ set at Saturday’s 6th Art Show

Best of the Blog 2019: Photos

In the days leading up to the new year, we’ll be revisiting some of our favorite blog content from the past year. Perhaps the best way to get a sense of what happened at CFSBK over the past year is to take a look through our vast Flickr archive of photos. Here are some highlights from 2019:

• New Year’s Day Yoga & Intention Setting Workshop
• Community Potluck
• Friday Night Lights 3.19.19
• Barbell Medicine Seminar
• Murph Day
• East Coast Gambit
• Starting Strength Total 7.13.19
• Iron Maidens
• Fight Gone Bad
• Friday Night Lights 10.18.19

_____________________
Bird Dogs: Use Them to Build Stability and Strength Breaking Muscle
The Quiet Brain of the Athlete NY Times

A1) Dumbbell Bench Press:
3 x 8-10 @ 4121

A2) Pronated Grip Ring Row:
3 x 8-10 @ 4121

Increase weight again slightly from last week, one that still allows you to perform the prescribed reps at the prescribed tempo. Change the angle of the body on the Ring Rows to more horizontal and/or add a weight vest to increase the degree of difficulty. Rest :30 between exercises and 1:00 between sets. 

Post work to comments.
Week 6 of 6

_____________________

10 Rounds:
:30 Max Reps Burpees
:30 Rest

Aim for hard but repeatable scores across all rounds, maybe even leaving some room to sprint the final one. 

Post reps to comments.

Maggie H.’s work was prominently displayed at Saturday’s 6th CFSBK Art Show

Best of the Blog 2019: Athletes of the Month

In the days leading up to the new year, we’ll be revisiting some of our favorite blog content from the past year.  This year we brought you some really cool interviews with an insanely interesting array of Athletes of the Month. Be sure to check them out:

• Jared Klett January 2019
• Clementine Shelsky March 2019
• Eric Arbitman April 2019
• Lizzie Donahue May 2019
• Frank Howell July 2019
• Katharine Akiko Day August 2019
• Azam Poulatav September 2019
• Jen Wuotinen October 2019
• Paul Bennett November 2019
• Erika Minerowicz December 2019

Don’t forget that you can always take a trip down memory lane over on our Articles & Media page!

Pilates Cancelled Sunday

This Sunday’s 12pm Pilates class is cancelled.

_____________________
Why Your Brain Needs Exercise Scientific American
Modern Tech Is Revealing Ancient Egyptian Tattooing Atlas Obscura