Power Clean Complex

Every 3 Minutes x 7:
Power Clean + Hang Power Clean + 3 Front Squats

Build to a heavy load on the complex. The goal is no misses.

Post loads to comments.
Exposure 3 of 8

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3 Rounds for Time:
500m Row or 3/4 Mile Bike
15 Russian Kettlebell Swings 32/24kg
20 Burpees

Post time and Rx to comments.

Today: Starting Strength Total at CFSBK

Coach Jeremy’s Starting Strengthers will wrap up their 8-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.

Want to get a lot stronger? Registration for our next round of Starting Strength Program cycles opens this week. Check back Tuesday for details!

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Yesterday’s Results Board: “Danny”
How Long Should Weightlifters Rest Between Sets? BarBend
How You Felt About Gym Class May Impact Your Exercise Habits NY Times

Freestanding Hand Balancing Practice

Work against a wall or with a spotter on one or a few of the options below:

A) Handstand Hold from a Wall Walk
B) Handstand Hold from a Kick-Up
C) Second Handstand Hold to a Spotter
D) Freestanding Handstand Hold

Choose a level that allows you to hold a good position for 10-40 seconds, working back and forth with a partner or two to allow for rest between sets.

Post work to comments.

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“Danny”

AMRAP 20 Minutes:
30 Box Jumps 24/20″
20 Push Presses 115/80
30 Pull-Ups

Long one with large sets today, average scores will be 2-4 rounds on this Hero WOD. The intention is not to do any particular movement unbroken, so consider this when scaling. Keep the reps high enough and the degree of difficulty challenging enough to not blast through any of it. Scaling for Pull-Ups is either volume or Ring Rows.

Post rounds, reps, and Rx to comments.

Photo by Robert C. 

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. You can register here, but hurry: early bird pricing only lasts through August 26th!

Tomorrow: Starting Strength Total at CFSBK

Coach Jeremy’s Starting Strengthers will wrap up their eight-week cycle this Sunday, August 26th 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!

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Yesterday’s Results Board: Rest Day
How a Woman Who Lost 200 Pounds Will Lose Even More CrossFit Journal (video)
Greg Glassman Wants to Shake Up CrossFit’s Competitive Nature Breaking Muscle

TONIGHT: We’re hosting a ping pong night for CFSBKers at Ocean’s 8 (at Flatbush and 7th, a short walk from the gym). The fun starts at 7pm and will likely continue until everyone is pinged and/or ponged out. Ocean’s 8 has a full menu of food and drinks for purchase. Bring friends!

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). On Tuesday, we explained why we program Rest Days twice a week and how you can get the most of of them.

2. 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.

3. 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!

4. 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.

5. A new cycle of our Level 2 Brazilian Jiu Jitsu class with Callie Brennan starts this Sunday, and there are still some spots left. Go to Wednesday’s post for more info!

6. Coach Jeremy’s Starting Strengthers will wrap up their eight-week cycle this Sunday, August 26th 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.

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Yesterday’s Results Board: Snatch | Run, Bear Crawls
The Race to Build a Better Bee JSTOR Daily
4 Cues to Lose Athlete Daily

Snatch Complex

Fitness and Peformance
Every 3 Minutes for 7 Rounds:
Power Snatch + Hang Snatch + Overhead Squat

Build to a medium-heavy load on the complex. The goal is no misses.

Post loads to comments.
Exposure 3 of 8

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4 Rounds Not for Time:
400m Jog
100′ Bear Crawl

Not for Time today. Keep the jogs at a moderate aerobic pace. If you can’t breathe only through your nose or hold a light conversation then slow down a bit. It’s easy to blow through these, but pay attention to your ab bracing, your hands grabbing the floor, and your hips staying stable on the crawls.

Post work 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

This weekend and next week Leah is extended hours on Saturday (12:3opm to 8:30pm), Monday (9am to 5pm), and Wednesday (9am to 8pm).

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.

FRIDAY: PING PONG NIGHT!

This Friday, August 24th, we’re hosting a ping pong night for CFSBKers at Ocean’s 8 (at Flatbush and 7th, a short walk from the gym). The fun starts at 7pm and will likely continue until everyone is pinged and/or ponged out. Ocean’s 8 has a full menu of food and drinks for purchase. Bring friends!

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Yesterday’s Results Board: Back Squat | Double-Blunders, Chest-to-Bar Pull-Ups
Sex, Steroids, and Arnold: The Story of the Gym that Shaped America Deadspin
CrossFit Games Layoffs Signal Big Changes to Come Morning Chalk-Up

Back Squat

Fitness
3 x 5 LP

Heavier than last week.

Performance
85% x 1, 85% x Max Reps

Warm up, then perform one set of 1 at 85% (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 3 of 8

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AMRAP 10 Minutes:
10 Double-Unders
3 Chest-to-Bar Pull-Ups
20 Double-Unders
6 Chest-to-Bar Pull-Ups
30 Double-Unders
9 Chest-to-Bar Pull-Ups
40 Double-Unders
12 Chest-to-Bar Pull-Ups
50 Double-Unders
15 Chest-to-Bar Pull-Ups

Continue adding 10 Double-Unders and 3 Chest-to-Bar Pull-Ups per round until time is called. Scale Dubs to about 1/2 attempts (aka Double-Blunders) or 2x Singles as needed. Scale the Pull-Ups to Chin-over-Bar or Jumping Chest-to-Bar as needed. Alternately, instead of scaling to keep moving consider using today as 10 minutes of practice on one of these 2 skills you have trouble with.

Post rounds, reps, and Rx to comments.

Brazilian Jiu Jitsu at CFSBK

Brazilian jiu jitsu (BJJ) is a full-contact grappling style that prioritizes strategy over brute force. Literally translating to the “soft” or “pliable” (jiu) “style” (jitsu), it is often thought of as the chess of martial arts. BJJ is, at its core, a self-defense system that employs positional advantages, joint locks, and chokes to defend against an opponent or attacker in an assertive and elegant manner. You needn’t be stronger than your opponent to subdue them, which makes BJJ one of the most practical and effective martial arts for all ages and sizes. There is no striking in Brazilian jiu-jitsu. This is a submission grappling art based on efficiency of movement, leverage, and timing.

In Level 2, we will build on concepts and vocabulary of movement from the various positions with a larger portion of class-time dedicated to progressive resistance drilling, positional sparring, and straight sparring. If you have grappling experience from the past, you are welcome to jump into the Level 2 course!

This is a 4 week course with 1 class per week.

Days & Times

Level 2 (August 26th – September 16th): Sundays, 3:00pm – 4:30pm

Pricing

$100 (1 class per week)

About the Coach

Callie Brennan is a brown belt in Brazilian jiu-jitsu under Team Fabio Clemente. Callie has been training and competing for the past 7 years. She began teaching beginner and intermediate students under the guidance of Pan American champion Babs Olusanmokun and multiple time World and Pan American champion Dominyka Obelenyte. Callie has competed locally and internationally winning gold at American Nationals as a white belt, the Montreal IBJJF Open at blue belt, and New York IBJJF Open at purple belt in her weight. She also medaled in the Abu Dhabi Pro Trials at blue belt.

Callie recently founded Rag Doll Camps with her training partner and coach, Dominyka Obelenyte, with a mission to close the gender gap in the sport. She also teaches privately. Callie initially began CrossFit to supplement her jiu-jitsu practice, and she is looking forward to sharing it with the CFSBK community!

Feel free to contact Callie directly with any questions!

REGISTER HERE!

Weekend Events

• This Friday, August 24th, we’re hosting a ping pong night for CFSBKers at Ocean’s 8 (at Flatbush and 7th, a short walk from the gym). The fun starts at 7pm and will likely continue until everyone is pinged and/or ponged out. Ocean’s 8 has a full menu of food and drinks for purchase. Bring friends!
• Coach Jeremy’s Starting Strengthers will wrap up their eight-week cycle this Sunday, August 26th 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.

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Resistance Training Improves Exercise Motivation Breaking Muscle
9 Reasons Yoga Can Be a Great Cross-Training Practice Girls Gone Strong

Constance T. and Coach David preparing for a Royal Rumble with Cesaro, Joshy G, and Seth Rollins. Constance won!

On Rest and Recovery Days

By Chris Fox and David Osorio

Today is a scheduled Rest Day for our CrossFit group classes. Please don’t come to the gym or bother us in any other way today. We’re resting.

Just kidding! 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). During each class today, the coaches will warm everyone up, and then we’ll split off into separate groups based on which programming you’re doing. If you have any questions, please post them in the comments section below.

Why do we program Rest Days? Rest and recovery are necessary parts of the fitness equation: Stress + Recovery = Adaptation. Without sufficient recovery, you put yourself at an increased risk of injury with a decreased opportunity to reach your fitness goals, whether those goals are a bigger Squat, a faster “Fran,” or 6-pack abs.

While we recommend 1 or 2 recovery days per week (and sometimes you could benefit from doing nothing at all), you’ll probably recover better by doing something instead of nothing. Any activity that gets your heart rate up a bit, works up a light sweat, and leaves you feeling physically and mentally refreshed is great. Some examples are playing a recreational sport, going for a walk (bonus points if it’s in nature), or taking a leisurely bike ride.

Love the gym and can’t stay away? We love you too! At CFSBK we offer a few classes that fit the bill. Active Recovery, Yoga for Athletes, and Pilates are great options for some light, mostly bodyweight movement that will get your blood flowing and improve rather than impede your fitness. You can also come to one of our scheduled Open Gym times for your recovery work. 30-60 minutes of light cyclical movement (rowing, cycling, walking, skipping rope, or light jogging, etc.) mixed up with stretching and mobility work is another productive option. “Practicing technique” on your Snatches and Muscle-Ups for an hour is, unfortunately, not.

Whatever you choose to do, make it fun and make it count toward your longterm training goals!

How do you spend your rest days? Tell us in the comments!

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Yesterday’s Results Board: Press / Sumo Deadlift
Why Do We Dislike Our Bodies? Greatist
Aerobic Capacity: Developing Gears CrossFit Journal (video)

Press / Sumo 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.

Sumo 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 1. No hook, no switch.

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

Post loads to comments.
Exposure 3 of 8
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For Time:
21-15-9
Calories Rowed (or Bike 15-9-6)
Burpees

Post time and Rx to comments.

Save the Date: Fight Gone Bad 2018!

Since 2008, CrossFit South Brooklyn has conducted a yearly fundraiser in the form of a workout called “Fight Gone Bad.” Last year, we raised over $21,000 for the Brooklyn Community Foundation (BCF), a local organization dedicated to improving the lives of people in Brooklyn by strengthening communities through local giving, grant-making, and community service. This year, we’ll be partnering with BCF again and hope to surpass last year’s donation numbers.

Last year we had over 30 members participate, and this year, we’re capping it at 200.

When is Fight Gone Bad?

Saturday, October 20th, 2018. The first heat begins at 9am.

What is Fight Gone Bad?

3 Rounds, as Many Reps as Possible, of:
Wall Balls, 20lb, 10ft / 14lb, 9ft
Sumo Deadlift High-Pulls, 75/55 lb
Box Jumps, 20″ box
Push-presses, 75/55 lb
Row

In this workout, you move from each of five stations after a minute. The clock does not reset or stop between exercises. When the announcer calls “Rotate,” athletes must move to next station immediately. Each of the three rounds is five minutes, followed by a one-minute rest. One point is given for each rep, except on the rower where each calorie is one point.

What does the registration fee cover?

The $30 (plus tax) fee covers the cost of a team t-shirt. You and your team will be able to create a unique team name and decide on t-shirt colors. We also give prizes to the team with the most spirit. Think costumes, props, makeup, and other fun stuff!

Why are we fundraising?

In the past, our annual FGB fundraiser has been a great way to bring our community together to support great charities—and we chose to support the Brooklyn Community Foundation because Brooklyn has been exceptionally good to us and we want to help give back to the community that CFSBK is proud to call home. If you’re not familiar with BCF, make sure you visit their website to check them out. Or if you’re busy, at least check out their list of Grantees; we’re sure you’ll find one or two not far from you. Since 2012, we’ve raised a total of around $190,000 for BCF. Help us $200,000 this year!

Will there be a fundraising minimum?

While encourage everyone to make wholehearted attempts to raise funds, there is no fundraising minimum to participate. As in years past, there will be some sweet prizes awarded to the top individual fundraisers!

Ok, you keep talking about fundraising but how should I do this and when should I begin?

Once our registration deadline ends (to be announced), we’ll create teams consisting of 6 athletes. Shortly after, athletes will get an email from us with their team assignments and all of the details to set up their fundraising pages. We’ll be using Crowdrise as our fundraising platform again and participants will have individual fundraising pages that will be super easy to share with friends and family. (Check out last year’s main fundraising page HERE!)

Also, we’re looking for donations to give out as prizes. Contact Brett [at] CrossFitSouthBrooklyn.com if you have something to offer!

Tell me more about the workout. What if I can’t do it Rx’d?

Here’s CrossFit founder Greg Glassman explaining FGB in detail in a delightfully vintage video. And don’t worry! We have scaling options available!

Ok, I’m sold. How do I get in on this?

We’ll have registration info very soon!

News and Notes

• Have you done FGB in year’s past? What was your favorite part? Tell us in the comments!
• As we mentioned last week, we’re very excited to have Leah DeCesare offering massage therapy right here at the gym! This weekend and next week Leah is extended hours on Saturday (12:3opm to 8:30pm), Monday (9am to 5pm), and Wednesday (9am to 8pm). Follow the link above to book a session!

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Yesterday’s Results Board: Hang Power Clean | Partner AMRAP
Why Sitting May Be Bad for Your Brain NY Times
It’s Okay to Curl, Biceps Are Still Cool Breaking Muscle

Hang Power Clean

Performance and Fitness
Hang Power Clean:
3-3-3-3-3

Warm up and work up to a challenging set of 3 Hang Power Cleans.

Post loads to comments.
Exposure 2 of 8

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Partner WOD

AMRAP 18 Minutes:
9 Dumbbell Front Rack Squats 50/35
9 Toes-to-Bars
9 Dumbbell Push Presses 50/35

Partners alternate movements (“A” does 9 Squats, then “B” does 9 Squats, etc.) until the call of time. Sub Hanging Leg or Knee Raises for Toes-to-Bars as needed.

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

Next Sunday: Starting Strength Program Total at CFSBK

Coach Jeremy’s Starting Strengthers will wrap up their eight-week cycle on Sunday, August 26th 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!

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Yesterday’s Results Board: WODurday
Tia-Clair Toomey: 2018 CrossFit Games Champ & New Face of Female Fitness Floelite
A Sharper Sword The Players’ Journal (video)

WOD 8.18.18

A) AMRAP 8 Minutes:
12 Russian Kettlebell Swings 32/24kg
6 Burpees

Rest 4 minutes, then…

B) AMRAP 8 Minutes:
12 Box Jumps 24/20″
2 Ring Muscle-Ups

Sub 4 Ring Dips or 8 Push-Ups for Muscle-Ups as needed.

Rest 4 minutes, then…

C) AMRAP 8 Minutes:
Row/Bike for Cals

Post rounds, reps, and Rx for each metcon to comments.

November 3rd: CrossFit Workshop: Jump Rope

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: Rest Day
Seven Times Aretha Franklin Won Over the Sports World The Undefeated
USA Weightlifting American Open 3 May Set Guinness World Record BarBend

When your boss wants to take a pic with you

This Week at CFSBK in Review

1. We will be kicking off Katie Egan’s final week in Brooklyn tomorrow night starting at 6pm. The theme: a Wigging Out for the West Coast bar crawl! Cover your cranium with any sort of wig that is colorful, crazy, or colonial. Wacky attire is encouraged. We’ll be starting at Pig Beach at 6pm and hitting all of Katie’s favorite watering holes throughout borough.

2. On Friday, August 24th, we’re hosting a ping pong night for CFSBKers at Ocean’s 8 (at Flatbush and 7th, a short walk from the gym). The fun starts at 7pm and will likely continue until everyone is pinged and/or ponged out. Ocean’s 8 has a full menu of food and drinks for purchase. Bring friends!

3. 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.

4. Good news for your aching muscles! We’re very happy to announce that we’re now offering massage therapy with Leah DeCesare, LMT! See Wednesday’s post for all the details and to book some sessions.

5. 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!

6. We are organizing teams for Flex on the Beach, which goes down Saturday, September 15th in Long Beach. Early Bird pricing ends August 26th, so now is the time to sign up. This is a co-ed competition for teams of 4 (2M/2F) with Rx, Scaled and Masters divisions. Just add your details here and we’ll try to get you on a team for this fun event!

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Yesterday’s Results Board: Snatch | Wall Balls, Double-Unders
A Brief History of the Tube Sock Smithsonian
Leave the Gym Stiff, Come Back Stiff Breaking Muscle