Dumbbell / Kettlebell Complex

12-16 Dumbbell Bench Press
16-24 Double Kettlebell Rack Walking Lunges

Work up to a challenging load on each. Rest as needed between movements.

Post loads to comments.
Exposure 1 of 8

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Performance
AMRAP 10 Minutes:
1, 2, 3, 4… adding 1 rep per round of…
Muscle-Ups

Perform 10 Russian Kettlebell Swings at 32/24kg after each round.

Fitness
AMRAP 10 Minutes:
1, 2, 3, 4… adding 1 rep per round of…
Strict Pull-Ups / Ring Rows + Ring Dips/Push-Ups

Perform 10 heavy Russian Kettlebell Swings after each round.

Post rounds, reps, and Rx to comments.

Do we need this sweet cable machine? No, but it does have many great applications and is just one more tool in our ever-expanding fitness arsenal. Only the best for our members! 

Upcoming Training Cycle Template

Training Cycle Dates: M 12/3/18 – Su 1/27/19

Goals: To build upon the unilateral strength work from the previous cycle, with an eye toward proficiency and stamina in these movements as they appear in the CrossFit Open. To develop the ability to express near maximal strength and execute higher skill gymnastics movements in a fatigued state, as they generally appear in the Open.

Monday

Dumbbell / Kettlebell Biased Strength / Stamina / Balance Training

Varied complexes and supersets with a focus on unilateral loading and bodyweight training.

Wednesday

Deadlifts, Back Squats, and Front Squats in EMOMs and Metcons

Thursday

Snatches in EMOMs and Metcons

Saturday

Monster Metcon

Partner, team, and/or longer duration workouts

Sunday

Clean and Jerks in EMOMs and Metcons. 

What are your goals for this 8-week training cycle? Tell us in the comments, and don’t forget to write them on the board by the bathrooms in 597! 

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Yesterday’s Results Board: Snatch | Box Jump Overs, Toes-to-Bars, Kettlebell Swings
Butter Coffee? No, I’m on Cheese Coffee Now NY Mag
Strong Communities: How CrossFit Is Creating Connections in an Era of Isolation Frederick News-Post

Power Snatch

Every Minute on the Minute x 4:
3 Power Snatches

Work up to a medium-heavy triple.

Rest 2 minutes, then…

Every Minute on the Minute x 4:
2 Power Snatches

Work up to a medium-heavy double.

Rest 2 minutes, then…

Every Other Minute on the Minute x 8:
Power Snatch

Work up to a heavy single for the day. Focus on properly consistent footwork and pulling under the bar enough to receive it. Press outs are misses.

Post loads to comments.
Exposure 8 of 8

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3 Rounds for Time:
15 Box Jump Overs 24/20
12 Toes-to-Bar
9 American Kettlebell Swings 32/24

Post time and Rx to comments.

CFSBK at Murder of Crows: Day 2

Yesterday, Coaches Chris and Jess Fox and front desker Kate Tk. competed at the USA Weightlifting Murder of Crows Open.

Today, Chris and Jess will be competing in the USA Powerlifting Murder of Crows Open along with Leah D., Charlie N., and Amy M. (pictured above). Having completed both days, Chris and Jess will have done a Super Total. Let’s show everyone some love in the comments!

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Yesterday’s Results Board: Team Metcon
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Pre-Workouts: They’re Not Overhyped, But Are You? BarBend

Team Metcon

On Saturday, Chris, Jess, and Kate Tk. are competing in the Olympic weightlifting meet. On Sunday, Chris, Jess, Leah D., Chainsaw Charlie, and Amy M. are competing in the powerlifting meet. Chris and Jess are doing both, which they’re calling a Supertotal.

Let’s show them some love in the comments!

Today is a scheduled rest/recovery day, but don’t worry! We are open and running on a normal class schedule. In today’s CrossFit group classes, you’ll have the option of doing either yesterday or tomorrow’s programming, which can be found in the comments section of today and every Rest Day’s post.

 

View this post on Instagram

 

A post shared by CrossFit South Brooklyn (@crossfitsouthbrooklyn) on Nov 16, 2018 at 8:29am PST

Toni with a new 1RM Lynsey Press. Keep an eye out for her inevitable Keith Press! 

This Week at CFSBK in Review

1. On Monday, we told you about CFSBKer Saul Melman’s interview with the writer A.M. Homes in Bomb magazine, which focuses on the relationship between his two professions (doctor and artist). It’s a terrific read!

2. 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.

3. Happy 80th birthday to the matriarch of CFSBK, the one and only Constance! “CT” is an inspiration and role model for us all.

4. Do you subscribe to our newsletter? Please do to get monthly updates on general gym happenings, blog highlights, and programming info! Our winter edition, which will feature a message from Captain Osorio himself, will be out next week. Sign up HERE or via the link on the sidebar to the right.

5. On Wednesday, we got to know sometimes Wicked Witch and sometimes front desker Carla S. (aka “Sticks”) in a new installment of our Behind the Desk series.  

6. Join Stacey C. for a women’s yoga retreat in the Catskills from February 1st to February 3rd! For more details and teacher bios click this link, check out the evite, or contact Stacey at staceylcerv [at] gmail.com.

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Yesterday’s Results Board: Power Clean and Push Jerk | Tabata Burpees and Box Jumps
Using Your Words As a CrossFit Coach Beyond the Whiteboard
Why You Have “Tight” Hips and What to Do About Them Girls Gone Strong

Power Clean and Push Jerk

Every Minute on the Minute x 5:
3 Power Clean and Push Jerks

Work up to a medium-heavy triple.

Rest 2 minutes, then…

Every Minute on the Minute x 5:
2 Power Clean and Push Jerks

Work up to a medium-heavy double.

Rest 2 minutes, then…

Every Other Minute x 8:
Power Clean and Push Jerk

Work up to a heavy single for the day. Focus on properly receiving the bar in the Clean. Press outs are misses.

Post loads to comments.
Exposure 8 of 8

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Tabata Mash Up

Alternating Tabata Rounds of:
Burpees
Box Jumps

Post work to comments.

Winter is coming… sorry, we mean our winter newsletter is coming! 

Subscribe to Our Newsletter!

Do you subscribe to our newsletter? Please do to get monthly updates on general gym happenings, blog highlights, and programming info! Our winter edition, which will feature a message from Captain Osorio himself, will be out next week. Sign up HERE or via the link on the sidebar to the right.

And hey, while you’re at it, be sure to like us on Facebook and follow us on Instagram!

News and Notes

• Leah, our in-house massage therapist, will be away from December 4th through the 12th, but she has slots open this week if you want to get an appointment in before she leaves. She is also offering extended availability from 9am to 8pm this Friday, November 30th. To learn more about Leah and her services, check out Sunday’s post!
• Join Stacey C. for a women’s yoga retreat in the Catskills from February 1st to February 3rd! For more details and teacher bios click this link, check out the evite, or contact Stacey at staceylcerv [at] gmail.com.

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Yesterday’s Results Board: Back Squat / Front Squat | Good Mornings / Knees to Elbows
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Back Squat/Front Squat

Heavy Singles

Warm up and work up to a heavy single for the day on both the Back and Front Squats. Aim to take 2-4 attempts for each. Stop if you miss a weight either on technique (depth, poor position, etc.) or a straight up fail twice or if you just know you’re done. Use spotters on all Back Squat sets. Use your heaviest triples from the Performance track as a starting place, or a little heavier than your heaviest 5s on the Fitness track.

Post loads to comments.
Exposure 8 of 8

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4-5 Sets:
20 Banded Good Mornings
10 Strict Knees-to-Elbows / Hanging Knee Raises

Use a light enough band for the Good Mornings to get through the sets without much difficulty. Control the eccentric on the Knees-to-Elbows / Hanging Knee Raises.

Post work to comments.

Carla looking a little different than she does at her CFSBK job

Behind the Desk: Carla Stickler

Over the coming weeks you can look forward to new installments of our Behind the Desk series, about our beloved and much appreciated front desk staff! These CrossFitters take care of the important duties of checking in our members, handling walk-ins, tidying up after classes, and so many other things that it would take forever to list them. They are the glue that holds this gym together. Last time, we introduced you to Rachel C. This time, let’s learn more about…

Name (and any nicknames): 

Carla Stickler (“Sticks”—David’s nickname for me as of this week)

Where were you born and where did you grow up? 

Oak Park, IL

Today is a scheduled rest/recovery day, but don’t worry! We are open and running on a normal class schedule. In today’s CrossFit group classes, you’ll have the option of doing either yesterday or tomorrow’s programming, which can be found in the comments section of today and every Rest Day’s post.

 

View this post on Instagram

 

A post shared by CrossFit South Brooklyn (@crossfitsouthbrooklyn) on Nov 25, 2018 at 4:27pm PST

Happy 80th birthday to the matriarch of CFSBK, the one and only Constance! “CT” is an inspiration and role model for us all. Show your love in the comments!

Want to Explore the World of the Rings?

Join guest gymnastics Coach Ken Haller as he takes you through 4 weeks of gymnastics  strength training! This 1.5 hour long class starts this Thursday, November 29th and will incorporate different facets of body weight strength training and movement. Sign up today!

Each class will focus on three to four distinct areas: warm-up and active mobility, rings skill work (Muscle-Ups, Levers, etc.), bodyweight strength conditioning, balance (on hands and feet), and flexibility. Students will be asked to have a goal or intention to focus on over the 4 weeks. Students can then focus on that goal outside of class.

Class Outline:
Rings
Support
Inverted Hangs
Back Levers
Muscle-Ups
Ring Routine
Balance
Headstand
Handstand
Mobility

When: 4 Thursdays from 7:30pm to 9:00pm (11/29, 12/6, 12/13, 12/20)
Cost: $100 for 4 weeks
Buy-in: Previously attended a rings class or 1 Pull-Up for women or 3 for gents

Register Here!

More About Ken

Ken Haller was a nationally competitive gymnast in Newton, MA and at the University of Michigan. After graduating, Ken coached for eight years at Capital Gymnastics in Northern Virginia where he coached regional and national champions. His students have gone on to be NCAA champions and members of Cirque du Soliel. In searching for an activity to replace gymnastics, Ken filled the void with rock climbing and yoga for the past ten years and recently found CrossFit to round out his training.

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Yesterday’s Results Board: Kettlebell Complex | Burpees, Deadlifts
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Kettlebell Complex

7 Kettlebell Snatches
7 Kettlebell Windmills

Warm up and do a few sets at a challenging load for the day on the complex. Don’t go heavier than your less-dominant arm can handle.

Post loads to comments.
Exposure 8 of 8

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5 Rounds for Time:
10 Burpees
10 Deadlifts 225/155

The Deadlift should be medium-heavy and unbroken on the fast end. Set a slightly uncomfortable pace on the Burpees and try to hang on.

Post rounds, reps, and Rx to comments.

Some of Saul’s work on display at the 2016 CFSBK Art Show

Saul Melman in Bomb Magazine

Here’s something really cool: it’s CFSBKer Saul Melman in conversation with the writer A.M. Homes in a recent issue of Bomb. If you don’t know Saul, you should! He’s both an emergency room doctor and a working artist, so he might be able to save your life in more ways than one. The interview focuses, in part, on the relationship between those two professions. Here’s a snippet: “In the ER I’m experiencing a critical moment with people, when matter is spinning out of control. In the arena of the studio, I’m interested in creating a narrative that moves the curtain back to expose that vitality of matter, and to freeze those threshold moments in time.”

Saul’s work has been featured at our annual art shows, but if you want to experience more of it in person, his installation Central Governor (2010) is on display in the basement of MoMA PS1. How awesome is that?

News and Notes

• 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.
• Coach Ken’s Rings Strength class starts this Thursday, November 29th. We only offer this class a few times a year, so get on it! Go HERE for more info and to register.
• Leah, our in-house massage therapist, will be away from December 4th through the 12th, but she has slots open this week if you want to get an appointment in before she leaves. She is also offering extended availability from 9am to 8pm this Friday, November 30th. To learn more about Leah and her services, check out yesterday’s post!

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Yesterday’s Results Board: Double-Unders, Power Snatches
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Interview with CrossFit Games Athlete Banned for PEDs Boxrox

WOD 11.25.18

AMRAP 15 Minutes:
50 Double-Unders
10 Power Snatches 155/105

Scale the Dubs to 100 Single-Unders or about 20 attempts as needed. This should take on average between 60 and 120 seconds. The barbell is meant to be on the heavy side of medium. Though you may choose to do the Snatches as all singles, use a load that you could cycle for 3-5 reps if desired.

Post rounds, reps, and Rx to comments.

Leah is a licensed massage therapist in the state of New York, where she was born and raised. A graduate of the Swedish Institute College of Health Sciences in 2009, she brings a decade of professional experience to her table. Shortly after obtaining her license, she earned additional certifications in sports and medical massage. She has worked in personal training studios, chiropractic offices, private studios, various gyms, community health centers, and at a variety of races and athletic events.

Leah maintains that truly skilled massage therapy has been the most effective modality for any physical ailments she’s personally dealt with, and has made it her mission to frame it in the larger discussion of physical rehabilitation. Her sessions are resolution-oriented, incorporating myofascial release, deep tissue work, trigger point therapy, ART, and rhythmic proprioception rebalancing.

In tandem with her massage therapy study, Leah is informed by her own experiences as a competitive powerlifter since 2012. She competes within USA Powerlifting and is a former New York state record holder in her weight class’s Squat, Bench Press, Deadlift, and overall total in the raw open division. She has worked extensively with strength athletes since making lifting such an integral part of her life, so she understands common myoskeletal issues they often develop. While strength sport is her forte, Leah has a storied athletic background in dance and martial arts and is a former self-defense instructor. When not healing or training, she rides her Harley in an all-women motorcycle club and plays guitar in rock bands.

Schedule

Monday: 9am to 2:30pm
Tuesday: 3pm to 8pm
Wednesday: 9am to 2:30pm
Friday: 9am to 2:30pm
Saturday: 4:30pm to 8:30pm

Contact

E-mail Leah at leah.decesare [at] gmail.com to set up an appointment.

Pricing

30 minutes: $50
60 minutes: $100
90 minutes: $150

Purchase Here!

Cancellation Policy

Appointments cancelled within 24 hours are subjected to the full cost of the session.

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Yesterday’s Results Board: Partner Workout
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Partner Workout

For Time:
21-18-15-12-9-6-3
Unbroken Thrusters 95/65
Calories Rowed

Partner “A” does 21 Thrusters, then partner “B” does 21 Thrusters. Partner “A” rows 21 calories, then partner “B” rows 21 calories, etc. The Thrusters must be completed in unbroken sets. If a set is not done unbroken the partner must start the set over at 1.

Post time, Rx, and partner to comments.

These things. Rings. You want to master them, right? Then sign up for Coach Ken’s Rings Strength class, which starts on Thursday, November 29th. Go HERE for more info! 

This Week at CFSBK in Review

1. We’re back on our regular schedule starting today. Check out our class offerings and come get your sweat on this weekend!

2. On Tuesday, Dr. Jason Fidler of Functional Rehab (located on the 2nd floor of 597 Degraw), offered some tips on how to avoid back pain while traveling. 

3. Thanks to everyone who came out to our 5th Art Show last Saturday night! Some photos from the evening are up on our Flickr account.

4. CFSBK OG Samir C. recently penned an essay for Aeon entitled “Intellectual Property Is Nonsensical and Pernicious.” Give it a read!

5. Missing something? It might be in our most recent lost and found dump! Be sure to claim your stuff at the front desk before we donate it to CHIPS in a couple of weeks.

6. Join Stacey C. for a women’s yoga retreat in the Catskills from February 1st to February 3rd! For more details and teacher bios click this link, check out the evite, or contact Stacey at staceylcerv [at] gmail.com.

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Yesterday’s Results Board: Rest Day
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