Back Squat

Fitness
3×5 LP

Heavier than last week.

Performance
80% x 3, 80% x Max Reps (more than Week 1)

Warm up, then perform one set of 3 at 80% (of 1RM), followed by a max rep set at the same load. Use a spotters, but aim to end the set 1 rep shy of failure. The goal is no failing.

Post loads to comments.
Exposure 5 of 8

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“Helen”

3 Rounds for Time:
400m Run
21 Kettlebell Swings 24/16kg
12 Pull-Ups

The unfortunate key to doing well on this benchmark is to run fast and do everything unbroken with very little transition time. If the runs will take you much more than 2 minutes, scale them to 270m. The Kettlebell Swings are Rx’d as overhead/American and should be medium-heavy for you. If you can’t get the bell overhead in a good position, do Russian swings. It’s okay to break up the Pull-Ups into a few sets per round. Unless you’re a Pull-Up ninja, scale some volume if you’re doing them strict, or to Jumping Pull-Ups/Ring Rows as needed.

How to decide? Jumping Pull-Ups are a great way to keep the intended metabolic stimulus in a workout (such as “Helen”) with a moderate amount of Kipping Pull-Ups, and Ring Rows are great for developing some strict pulling strength in a horizontal plane that can help develop into a Pull-Up. Still not sure? Do the one you haven’t done recently.

Post time and Rx to comments.

Want to Explore the World of the Rings?

Join guest gymnastics Coach Ken Haller as he takes you through 5 weeks of gymnastics strength training! This 1.5 hour long class will incorporate different facets of body weight strength training and movement.

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 5 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: 5 Thursdays from 7:30pm to 9:00pm (9/13, 9/20, 9/27, 10/4, 10/11 )
Cost: $120 for 5 weeks
Buy-in: Previously attended 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.

Sunday’s Schedule

We’ll be running on a modified schedule this Sunday, September 9th as we host the Subway Series. Here’s what’s happening:

8am Short Circuit + 8am CrossFit
9am CrossFit
10am CrossFit
6-8pm Open Gym

Everything else is cancelled! There are still some spots left if you’re thinking about competing (DO IT!). And even if you aren’t you should definitely swing by the gym and cheer for your fellow CFSBKers. It’s a super-fun day full of bangin’ and clangin’!

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Yesterday’s Results Board: Rest Day
Midline Stabilization in the Squat CrossFit Journal (video)
Call to the Wild: This Is Your Brain on Nature National Geographic

A post shared by CrossFit South Brooklyn (@crossfitsouthbrooklyn) on Aug 28, 2018 at 3:47pm PDT

Here’s Lorena F. with a casual 50 lb weighted Chip-Up courtesy of Coach Ro’s AG Strength class. Want to do cool stuff like this? Read on! 

Register for Anti-Gravity Strength

Struggling with your Pull-Ups? Stuck at the bottom of your Handstand Push-Up? Or do you just want to be able to do some badass weighted Chins? A new cycle Coach Arturo‘s critically acclaimed Anti-Gravity Strength class starts on September 8th, and there’s just one spot left. Better grab it!

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

Press / Sumo Deadlift*

Press (Slower Down-Faster Up Tempo):

Fitness
3 x 5 Linear Progression

Heavier than last week.

Performance
3 x 4

Heavier than last week. The last rep or two of each set should be a challenge.

Sumo Deadlift (Slower Down-Faster Up Tempo):

Fitness and Performance
Heavy 5

After a few warm up sets, perform one heavy (but not max effort) set of 5 reps, heavier than Week 1. Keep it double overhand, but it’s okay to use a hook grip.

*Perform all sets of the Press, then move to the floor for the pulls.

Post loads to comments.
Exposure 5 of 8
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5 Rounds:
60 Seconds Max Ring Dips
60 Seconds Max Cal Row
Rest 2 Minutes

Scale the dips to a Matador Dips or Box Dips as needed. Aim for max reps in the minutes, not necessarily big sets.

Post work to comments.

This year the 8th annual NYC Subway Series kicks off right here at CFSBK this Sunday, September 9th! 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. Go HERE to sign up to represent CFSBK. What are you waiting for? DO IT! 

Call for Volunteers at the Subway Series

We’re looking for volunteers to help out with set up/break down, judging, and scorekeeping on September 9th. It’s a great way to get involved and make some new gym buds, even if you don’t want to compete. Email David [at] CrossFitSouthBrooklyn.com if you’re interested!

Today’s Schedule

We’ll be running on a modified schedule today for Labor Day.Here’s what you can expect:

Split Jerk

3-3-3-3-3

Barbell comes from a rack. Build to a medium-heavy triple. The need to lower the barbell to the rack position for multiple reps will keep the load on the moderate side today. Use this as an opportunity to work on perfecting your dip/drive mechanics by focusing on a braced and upright torso with your weight balanced over the foot.

Post loads to comments.

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21 Minutes Not for Rounds:
18 Unbroken Russian Kettlebell Swings, as heavy as possible
6e Weighted Pistols (or unilateral strength work)
3-6 Bar Muscle-Ups (or straight bar strength work)

Choose options on the gymnastics work that challenge you and works your weakness.

Pistol Work
Flexibility/Skill Scale: Foot on Box Pistols
Strength Scale: Deficit Reverse Lunges (weighted if able)

Bar Muscle-Up Work
Strength: Front Lever Progressions / Straight Bar Dips or Dumbbell Lat Pull-Overs
Skill: Attempts, Jumping Bar Muscle-Ups, Kip Swings and Bar Dips

Post work to comments.

Make an appointment with Leah, CFSBK’s on-site massage therapist, today. You’ve earned it! 

Labor Day Schedule

We’ll be running on a modified schedule this Monday for Labor Day, but there will still be plenty of chances to get your fitness on! Here’s what you can expect:

Partner WOD

Partner WOD

AMRAP 24 Minutes:
60 Calorie Row (or 40 Cal Bike)
60 Wall Balls 20/10, 14/9
60 Hang Power Cleans 135/95
60 Burpees
60 Dumbbell Power Snatches, Alternating 50/35

With one partner working at a time and sharing the reps as desired, move through the workout chipper style. Aim to keep a steady pace throughout. If/when you complete the Dumbbell Power Snatches, return to the Row.

Post rounds, reps, Rx, and partner to comments.

A post shared by CrossFit South Brooklyn (@crossfitsouthbrooklyn) on Jul 26, 2018 at 6:46pm PDT

Here’s our Olympic lifting coach Frank Murray Snatching 308 lb. Want to take a free class with Frank? Of course you do. Read on!

Free Next Level Weightlifting Club Classes!

Want to get better at Olympic lifting? We recently added 2 additional Next Level Weightlifting Club classes from 12 to 1:30pm on Wednesdays and Fridays, and this coming week those afternoon classes are free!

NLWC offers Olympic lifting (the Snatch and the Clean and Jerk) with strength training and mobility all in one. While there are universal weekly workouts, they can and likely will change from person to person depending on each individual’s needs. All people are different and therefore require different things to be successful. At Next Level Weightlifting Club, we take that into account and make adjustments as needed to optimize progress.

There’s no need to register beforehand for this Wednesday or Friday’s free classes. Just show up and get your Oly on!

About the Coach

Frank Murray has competed in weightlifting for many years. During that time, he has medaled at five separate National Championships, most recently a Silver at last year’s Nationals. His all-time best lifts in competition include a 151kg (333lb) Snatch and a 182kg (400lb) Clean and Jerk at a body weight under 200lbs. He has worked with many athletes, from multiple CrossFits, including: CF Garden City, CF Queens, CF Great Neck, CF 516, CF King of Island Park, RADD CF, CF Greenpoint, CF Manhasset, CF L.I.C, among others.  Coached by Arthur Drechsler, former world record holder, chairman of the board of USAWeightlifting, and author of The Weightlifting Encyclopedia, Frank has learned from the many years of experience that Artie has had over his coaching career.

Labor Day Schedule

We’ll be running on a modified schedule this Monday for Labor Day, but there will still be plenty of chances to get your fitness on! Here’s what you can expect:

Saul M. and his daughter repping our CrossFit Kids program while kitesurfing in Malpeque, Prince Edward Island, Canada

This Week at CFSBK in Review

1. Today is a scheduled rest/recovery day, but don’t fret! We are still open, of course, and running on a normal class schedule, but 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).

2. Struggling with your Pull-Ups? Stuck at the bottom of your Handstand Push-Up? A new cycle Coach Arturo‘s critically acclaimed Anti-Gravity Strength class starts on September 8th, and there’s just one spot left. Who wants it? Go here to grab it!

3. In another super useful video, Coach David talks us through shoulder position in the Dip—what a good Dip looks like and how it’s surprisingly similar to the good old Squat. Put it into effect next time Dips are on the menu!

4. Save the date! Fight Gone Bad, our annual workout/fundraiser/costume party/all-around-fun day, goes down on Saturday, October 20th, 2018. You won’t wanna miss it! Head over to the event page for details.

5. Want to get better on the ol’ jump rope? On November 3rd, we’re hosting the CrossFit Workshop: Jump Rope. This is a hands-on, fast-paced, fun seminar at which participants learn how to use a simple and effective tool to energize their programming and workouts.

6. Another year has gone by, and it’s time once again for an NYC affiliate throw down: the 8th annual NYC 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. This year the action kicks off right here at CFSBK on September 9th! We’re looking for volunteers to help out with set up/break down, judging, and scorekeeping on the day of the event. Email David [at] CrossFitSouthBrooklyn.com if you’re interested!

7. We’ll be running on a modified schedule this Monday, September 3rd for Labor Day, but there will still be plenty of chances to get your fitness on! Head over to the Schedule page to find out what you can expect!

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Yesterday’s Results Board: Snatch | Front Squats, Handstand Push-Ups
What Is An EMOM Workout? And Why Is It Effective? BarBend
You Cannot Escape Jet Lag, Only Embrace It The Outline

Snatch Complex

Every 2 Minutes x 10:
Hang (Knee) Snatch Pull + Low (1″) Hang Snatch Pull + Low Hang Snatch

Pause for a 2 count 1 inch from the floor at the Low Hang position before the Snatch. Focus on staying balanced and finishing your pulls vertically by extending the knees and shrugging the shoulders. The time that you’ll be hanging on to the bar and maintaining tension for this complex will limit the load. Build only to a point that feels heavy but allows for perfect execution.

Post loads to comments.
Exposure 4 of 8

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AMRAP 7 Minutes:
7 Front Squats 135/95
7 Handstand Push-Ups

The barbell comes from the floor and should be light enough to perform the reps unbroken. The first rep of each set can be a Squat Clean. Kipping is allowed on the HSPUs. Scale them to 1-2 AbMats, Box Piked, or regular Push-Ups as needed. When scaling, choose an option that allows you to score 5+ rounds.

Post rounds, reps, and Rx to comments.

We can’t guarantee that the CrossFit Jump Rope Workshop we’re hosting in November will get you jumping rope like Buddy Lee, but it’ll definitely make you better! (Seriously, watch this video.)

November 3rd: CrossFit Jump Rope Workshop at CFSBK

Want to get better on the rope? On November 3rd, we’re hosting the CrossFit Workshop: Jump Rope. This is a hands-on, fast-paced, fun seminar at which participants learn how to use a simple and effective tool to energize their programming and workouts. The workshop features longtime CrossFit proponent and 1992 U.S. Olympian Buddy Lee, who is widely recognized as one of the world’s foremost jump-rope authorities. Participants will leave the workshop with clear paths to elusive jump-rope skills such as double-unders, triple-unders and more.

LEARNING OBJECTIVES

The CrossFit Workshop: Jump Rope teaches participants how to:

• Use optimal biomechanics for jump-rope mastery.
• Properly set up jump-rope equipment.
• Correctly adjust the jump rope for optimal results.
• Use progressions that form the base of jump-rope techniques: basic jumping, speed jumping, power jumping (double-/triple-unders).
• Use visualization, imagery, breathing and relaxation techniques in combination with dynamic jump-rope path patterns (forward, backward, sideways, crossover, infinity).
• Program various jump-rope techniques into CrossFit workouts—beyond single-/double-/triple-unders.

What are you waiting for?

Register Here!

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Yesterday’s Results Board: Back Squat | Deadlifts, Burpees
Mastering the Bar Muscle-Up CrossFit (video)
Good Riddance to the Red Delicious, an Apple That Sucks Slate

Back Squat

Fitness
3 x 5 LP

Heavier than last week.

Performance
75% x 5, 75% x Max Reps (more than week 1)

Warm up, then perform one set of 5 at 75% (of 1RM), followed by a max-rep set at the same load. Use a spotters, but aim to end the set 1-2 rep shy of failure. The goal is no failing.

Post loads to comments.
Exposure 4 of 8

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2008 CrossFit Games Deadlift/Burpee Event

5 Rounds For Time:
5 Deadlifts 275/185
10 Burpees

10 minute cap

Post time and Rx to comments.

Here’s Janet U. representing CFSBK while shooting on location for Vice. Going somewhere fun as this hot, hot summer winds down? Be sure to send photos of yourself repping CFSBK at said somewhere to Josh [at] CrossFitSouthBrooklyn.com! 

Register Now for the 2018 Subway Series

Another year has gone by, and it’s time once again for an NYC affiliate throw down: the 8th annual NYC 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. This year the action kicks off right here at CFSBK! Here’s the whole schedule:

Sunday, September 9th: CFSBK
Sunday, September 23rd: CrossFit Virtuosity
Sunday, October 7th: CrossFit Queens
Sunday, October 21st: CrossFit Gantry

This year’s Subway Series is using a team format (M/M and F/F), and there are both Scaled and Rx’d divisions, so we hope as many CFSBKers as possible will sign up. As you can tell from last year’s photos, it’s a really fun series.

What are you waiting for? Sign up!

News and Notes

• We’re looking for volunteers to help out with set up/break down, judging, and scorekeeping on September 9th. Email David [at] CrossFitSouthBrooklyn.com if you’re interested!
• Are your back and shoulders sore after Monday’s Press/Deadlifting combo? We have some good news for you! In our never-ending quest to be your one-stop fitness shop, we’re very happy that we’re now offering massage therapy with Leah DeCesare, LMT! Book an appointment today!

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Yesterday’s Results Board: Rest Day
The Tao of Eating Breaking Muscle
Can CrossFit Make You a Faster Runner? Runner’s World

REGISTER NOW FOR STARTING STRENGTH PROGRAM

Want to get a lot stronger? 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 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 |Wednesday, Sept. 5th – Friday, Oct. 26th (FULL)
B cycle: Intermediate, 7pm Tues/Thurs and 10am Sun | Tuesday, Sept. 4th – Sunday, Oct. 28th (FULL)
C cycle: Morning Novice, 6:30am Mon/Thurs | Thursday, Sept. 6th – Thursday, Oct. 25th (FULL)
D cycle: Continuing Education, 6pm Mon/Wed | Wednesday, Sept. 5th – Wednesday, Oct. 24th (FULL)
E cycle: Late morning, all levels, 10am Mon/Thurs | Thursday, Sept. 6th – Thursday, Oct. 25th

A CrossFit Total testing one-rep maxes in the Back Squat, Press, and Deadlift will take place on Sunday, October 28th 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.

Labor Day Schedule

We’ll be running on a modified schedule this Monday, September 3rd for Labor Day, but there will still be plenty of chances to get your fitness on! Here’s what you can expect:

Press / Deadlift*

Press (Slower Down-Faster Up Tempo):

Fitness
3 x 5 Linear Progression

Heavier than last week.

Performance
3 x 6

Heavier than last week. The last rep or two of each set should be a challenge.

Deadlift (Slower Down-Faster Up Tempo):

Fitness and Performance
Heavy 3

After a few warm up sets, perform one heavy (but not max effort) set of 3 reps, heavier than Week 2. No hook, no switch.

*Perform all sets of the Press, then move to the floor for the pulls.

Post loads to comments.
Exposure 4 of 8
_____________________

3 Rounds of…

AMRAP 3 Minutes:
6e Single-Arm Kettlebell Rack Reverse Lunges
6 Knees-to-Elbows
6e Single-Arm Kettlebell Thrusters

Rest 3 minutes between rounds.

Choose a challenging kettlebell load that you can stay unbroken with. Aim to keep moving for the entire 3 minutes and to score within a few reps on each round. Scale Knees-to-Elbows to Hanging Leg Raises as needed.

Post work to comments.

In today’s vid, Coach David talks us through shoulder position in the Dip—what a good Dip looks like and how it’s surprisingly similar to the good old Squat. Put it into effect next time Dips are on the menu! 

Sign Up for Anti-Gravity Strength

Want to get better at bodyweight movements like the Dip, Pull-Up, and Handstand Push-Up? Check out Coach Arturo‘s critically acclaimed Anti-Gravity Strength class. These always sell out, so hop on it!

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