Press/ Sumo Deadlift*

Press (Slower Down-Faster Up Tempo):

Fitness
3 x 5 Linear Progression

Start your linear progression light enough to add weight through 7 weeks.

Performance
3×8

Start week one light enough to be able to move through the reps without needing too much rest between sets, or around 60% of what you could perform for 1 rep.

Sumo Deadlift (Slower Down-Faster Up Tempo):

Fitness and Performance
Heavy 5

After a few warm up sets, perform a heavy but not max-effort set of 5 reps. No hook or switch grip.

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

Post loads to comments.
Exposure 1 of 8
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4 Rounds Not for Time:
30-40 Second Single-Arm Overhead Kettlebell Hold, each side (work up to a challenging set)
20 Second Tall Kneeling Pallof Hold, each side
10 L-Hang Flutter Kicks, each leg

Post work to comments.

A post shared by CrossFit South Brooklyn (@crossfitsouthbrooklyn) on Aug 2, 2018 at 10:37am PDT

Here’s WWE superstar Seth Rollins shouting out CFSBK at the CrossFit Games!

Upcoming Training Cycle Template

Training Cycle Dates: M 8/6/18 – Su 9/30/18

Goals: To build basic pressing, pulling, and squatting strength. For the Olympic lifts we’ll primarily use complexes and sets of multiple reps, biasing positions of common error and intended to be done at sub-max loads. The goal of the entire cycle is zero missed reps. As usual, we’ll use mixed modal metcons of varied time frames throughout the week, with Saturday continuing to be Monster Metcon Day.

(Two-Lift) Monday

Press

Performance
Weeks 1 and 2: 3 x 8
Weeks 3 and 4: 3 x 6
Weeks 5 and 6: 4 x 4
Week 7: 4 x 2
Week 8: 1RM test

Start week one light enough to be able to move through the reps without needing too much rest between sets, or around 60% of what you could perform for 1 rep.

Fitness
Weeks 1-7: 3×5 Linear Progression
Week 8: Heavy Single

Start your linear progression light enough to add weight through 7 weeks.

Sumo Deadlift (Weeks 1, 3, 5, 7)
or Conventional Deadlift (Weeks 2, 4, 6, 8)
(Slower Down-Faster Up Tempo)

Weeks 1 and 2: Heavy 5
Weeks 3 and 4: Heavy 3
Weeks 5 and 6: Heavy 5
Weeks 7 and 8: Heavy 3

Each week, warm up and perform a single heavy set at the prescribed reps.

Wednesday

Back Squat

Performance 
Weeks 1 and 2: 75% x 5, 75% x max reps
Weeks 3 and 4: 80% x 3, 80% x max reps
Weeks 5 and 6: 85% x 1, 85% x max reps
Week 7: 75% x 5 x 3 @ 22X2
Week 8: 10RM

The percentage is based on your recent 1RM.

Fitness
Weeks 1-7: 3 x 5 Linear Progression
Week 8: Heavy Single

Start your linear progression light enough to add weight through 7 weeks.

Thursday

Snatch

Multiple rep sets and complexes

Saturday

Monster Metcon

Join the melee!

Sunday

Clean and Jerk

Multiple rep sets and complexes

News and Notes

• Don’t forget that you can always see our group class training template over on the Current Programming Cycle page!
• We’re still on the hunt for folks who’d like to compete in Flex on the Beach 2018. Go to the event page for more info and to sign up.
• What are your goals this cycle? What days are you most looking forward to? Let us know in the comments!

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Yesterday’s Results Board: Farewell to Crush Week
2018 CrossFit Games: Sunday CrossFit Games
The Vigilante Group of New Yorkers Who Hunt Rats at Night Vice (video)

WOD 8.5.18

In 18 Minutes:
30 Snatches 95/65
30 Pull-Ups
20 Snatches 135/95
30 Toes-to-Bars
10 Snatches 165/115
Max Bar Muscle-Ups

Barbell Scaling Options:
B) 75-95-115
C) 55-75-95
D) 35-50-65

The Snatches can be Power, Muscle, Squat, or Split, as long as you pull directly form the floor (no Hang) and fully recover the feet under the barbell while coming to full hip and knee extension with the arms locked out overhead. When scaling, choose loads that begin light for you and progress to medium-heavy before ending heavier. The third load being heavy but doable, likely done as singles by that point if not earlier. For the gymnastics movements, sub Jumping Pull-ups for Pull-Ups, Hanging Leg / Knee Raises for Toes-to-Bars, and end on a more difficult movement in the final round. Depending on where you started out this could be full Pull-Ups, Chest-to-Bar / Jumping Chest-to-Bar Pull-Ups, or Jumping Bar Muscle-Ups.

Post total reps and Rx to comments.

Check out more of Robert C.’s awesome photos from the cornhole tournament on our Flickr account! 

Tonight: Watch the CrossFit Games at CFSBK!

We’ll be showing the final events of the CrossFit Games on our big screen at 597 ALL DAY. The gym will be open between our afternoon classes and PM OG for viewing…. come though! Bring food, drinks, and friends!

• Our new training cycle starts tomorrow. Check back right here to find out what you can expect in group classes over the next couple of months.
• How did your Crush Week go? What was the toughest workout for you? Sound off in the comments!

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The Real-Life Diet of Mat Fraser, the Fittest Man on Earth GQ
Five Artists Who Tackle the World’s Challenges Smithsonian

WOD 8.4.18

4 Rounds
AMRAP 5 Minutes:
30 Double-Unders
15 Russian Kettlebell Swings 24/16kg
5 Burpee Box Jumps 24/20″

Rest 5 minutes between rounds.

Scale Dubs to 60 Singles or 10 attempts as needed to keep moving. The Kettlebell should be be light enough for you to swing all rounds unbroken, and the box height should be totally approachable. Go for it on each round today.

Post rounds, reps, and Rx to comments.

A post shared by CrossFit South Brooklyn (@crossfitsouthbrooklyn) on Aug 1, 2018 at 12:52pm PDT

New tie-dyed tank tops are now available at the front desk or in our online store. These groovy, unisex tanks are a limited run item, so get one while they’re still in stock! 

Zen and the Art of Crush Week

By David Osorio

Editor’s Note: Have you heard the news? This is our last Crush Week for a while. So today we’re posting this blog classic (originally posted in 2011 and reposted may times since) on the mental aspect of Crush Week. Use it this weekend, and try to put it into effect whenever you’re up against a tough workout!

In traditional meditative disciplines, you aim to cultivate mindfulness in a physically neutral setting. Often the practitioner sits in a comfortable position and tries to bring attention toward their breathing. In yoga, we see a more dynamic approach where rhythmic breathing becomes interwoven with a controlled flow through a series of postures. In both of these instances, the intention is for the pilot to become more tuned in to the “now.”

In CrossFit, we achieve something very similar through a very different approach. During an intimidating lift or difficult conditioning piece, you’re forced to deal with the moment at hand. The high discomfort level of what we do takes that moment and amplifies the physical inputs to the point where you can’t help but focus on what’s happening. You know this intuitively and it’s why you get nervous before a 500m erg test or 3 rep max back squat attempt. You know that once you start, you’ll be forced to deal with the “now” until it’s all over. Every second gets dragged out and every moment to rest or doubt yourself becomes amplified against what needs to get done.

Take this opportunity to set your intention for the approaching workouts. Whenever you find yourself deep in the agonizing “now,” embrace it and stay on task. Don’t look around the room to see where everyone else is, don’t check the clock to see how much time has gone by, and don’t make excuses to try and avoid what you’re feeling. Just keep fighting the barbell up or chipping away at reps until you’ve completed the task. If you lose focus and get derailed, don’t let it mess with your head, just come back pushing harder. Remember, you’re here to get stronger, both physically AND mentally.

News and Notes

• We’ll be showing the final events of the CrossFit Games on our big screen at 597 during Open Gym hours (6 to 8pm) tomorrow night. Bring food, drinks, and friends!
• 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 few weeks.

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2018 Individual Athlete Guide: Men CrossFit Games
2018 Individual Athlete Guide: Women CrossFit Games

Congrats to Coach Frank, who took home the gold medal in his weight class at last weekend’s USA Weightlifting American Open Series 2! Frank will now begin training to compete in the 89kg weight class at Series 3 in Las Vegas

This Week at CFSBK in Review

1. Come out tonight during Open Gym for our first-ever cornhole tournament. It’s super fun and easy to learn. The games begin at 6:30pm!

2. ALSO, we’ll be showing the final events of the CrossFit Games on our big screen at 597 during Open Gym hours (6 to 8pm) on Sunday night. Predictions for the top 3 women and men?

3. CFSBK’s resident anthropologist Katie H. is shipping out to India and Australia to find out more about their CrossFit cultures. On Monday, she told us about that work and what she hopes to learn overseas. It’s a great read!

4. This is our last Crush Week for the foreseeable future. Some of you will cheer. Some of you will cry. Some of you will cheer and cry. On Tuesday, Coach Fox explained the reasoning behind this decision and told us how CFSBK’s programming will and will not change.

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. Our beloved, longtime Pilates teacher KH is leaving to open her own Pilates studio in Manhattan, but that doesn’t mean we’ll stop offering Pilates! Starting August 12th, Pilates will move to Sundays at 12pm and will be coached by Karina S.

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Yesterday’s Results Board: “DT” in a Boat
Poverty Isn’t a Lack of Character; It’s a Lack of Cash TED (video)
Obese to Beast CrossFit Journal (video)

“DT” in a Boat

3 Rounds for Time:
500m Row
2 Rounds of “DT” 155/105

“DT”= 12 Deadlifts + 9 Hang Power Cleans + 6 Push Jerks

The limiting factor determining load on the barbell will likely be the Jerks, which should be medium-heavy for you. Scale load as needed so that most sets of jerks can be done unbroken. Each round of “DT” should take around a minute, so considering scaling volume overall to 9 Deadlifts + 6 Hang Power Cleans + 3 Jerks if you can handle the load and want to bias more of a strength stimulus.

Pro Tip on breaking up “DT”: The final rep of each movement leads into the next, so instead of doing 12 Deadlifts and dropping the bar, do 11… break… then the 12th rep, putting you in a position to begin the 1st Hang Power Clean. Same for the Hang Power Cleans into the Push Jerks. Or you could just, ya know, do the whole thing unbroken.

Post time and Rx to comments.

“If a regular* Pilates practice doesn’t make you a better athlete, I will eat a Nike Metcon”—an actual quote from Karina 

Starting August 12th: Sunday Pilates with Karina!

Our beloved, longtime Pilates teacher KH is leaving to open her own Pilates studio in Manhattan, but that doesn’t mean we’ll stop offering Pilates. Starting August 12th, Pilates will move to Sundays at 12pm and will be coached by our own Karina S.!

Coming from a background of competitive cross country skiing, Karina saw the benefits of a regular Pilates practice immediately and signed up for teacher training after her first session. She believes Pilates allows us to regain the freedom of movement we enjoyed as children, and that transforming fitness into a form of play is essential to creating a life-long practice.

Her classes are vigorous and full of laughter with an emphasis on proper grounding and alignment.

Karina has trained everyone from Division 1 Linebackers to those barely able to walk into the studio. She completed her Balanced Body certification at Paragon Pilates & Physical Therapy studying under Cari Riis Stemmler, Tiza Wynn Riley, and Roger Gonzalez Hibner. She has completed continuing education in Hands on Cueing Techniques, Pre and Post Natal Pilates, Low Back Pain and many other topics. She has experience working with a wide range of spinal conditions as well as many other injuries and limitations.

*regular=at least once a week

Weekend Events

We’ve got some fun stuff going on at the gym this weekend, and you won’t wanna miss it! Here’s what’s happening:

• Friday night, during Open Gym, we’re running a cornhole tournament. It’s super fun and easy to learn. The games begin at 6:30pm!
• During Sunday’s Open Gym hours, we’ll be showing the final events of the CrossFit Games on our big screen at 597. 

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Yesterday’s Results Board: Front Squats, Burpees, Toes-to-Bars
2018 Instagames: Day 1 CrossFit Games
What Do 90-Somethings Regret Most? Medium

WOD 8.1.18

AMRAP 15 Minutes:
5 Front Squats 185/125
10 Lateral Bar Burpees
15 Toes-to-Bars

The Front Squats come off the floor. The first rep can be a full Clean, and they should be on the medium-heavy side for you for 5 reps. The Burpees are Rx’d as a two-foot take off and landing. Stepping over is a scaling option. Scale range of motion on the Toes-to-Bars to Hanging Leg or Knee Raises as needed.

Post rounds, reps, and Rx to comments.

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: Rest Day
Dial in the Phases of the Snatch and Clean Catalyst Athletics
Myles Turner: In the Flow The Players’ Tribune (video)

The whole crew from the Barbell Medicine seminar we hosted over the weekend. Thanks for stopping in, gang! | Photo courtesy of Leah from BBM

On Crush Week

By Chris Fox

In the coming cycle, you’ll notice the conspicuous absence of “Crush Week,” the week of programming that has served as an end cap to programming cycles for over 5 years now. The initial intention of Crush Week was to throw down a bit, get outside our comfort zones, and have some fun with longer “Hero-“type WODs that at the time we didn’t really have the resources to run on a regular basis. In many ways it would also serve as a “testing” week, where we’d use these longer-heavier-higher skill metcons to measure improvement of particular movements that we’d trained for the weeks leading up to it. It’s generally always been a week of high volume and intensity, sort of like our own little CrossFit Games, but has presented a challenge for us regular Janes and Joes to properly recover from. You can probably get away with going from doing “Morrison” at 6am directly into sitting at a desk for 6+ hours and be just fine within a day or so. Doing that for 5 days in a row, however… not so much.

While many of you vocally supported Crush Week and looked forward to it, we realize that as many of you silently (and some not so silently) dreaded it and would regularly find reasons to miss those weeks. We get it, Crush Week was brutal. As we ask all of you to do day in and day out, we’re constantly learning, evolving, and changing. In terms of our group class programming, we’ve become increasingly suspicious of the actual training value of Crush Week (as opposed to the perceived value) and feel it’s time to experiment with leaving it out for a while. While lots of people do find a 5-day beatdown “fun,” we feel we can be smarter and space out “crushing” workouts more evenly rather than save them all up for one full week.

The nuts and bolts of a group class programming cycle will look pretty much the same, and if you’re a bit newer to CFSBK, or generally just show up and take each day as it comes, you may not even notice a difference. Most classes will follow the general template of:

DROMS/Warm-Up > Strength/Skill Training > Metcon Prep + Metcon

We’ll still program in mesocycles, using those 6-10 weeks to practice and build strength, skill, and competency in a few chosen movements. We’ll still program regular metcons and not-for-time work of varied mode and time domains to improve conditioning and recovery. The removal of an entire week of Crush Week workouts allows us to now pepper in some of them throughout the cycle while giving space in the preceding and following days to better accommodate for them. This is to say that programming at CFSBK is not about to get easier, just a bit smarter.

As always, we deeply appreciate your trust and commitment to being a part of the process here and value your feedback. If you have any thoughts you’d like to offer on either programming or other aspects of the gym in general, please take a few moments to do so by clicking the link below. Thank you!

CFSBK Feedback Form

Upcoming Events

We’ve got some fun stuff going on at the gym this weekend, and you don’t wanna miss it! Here’s what’s happening:

• Friday night, during Open Gym, we’re running a cornhole tournament. It’s super fun and easy to learn. The fun starts at 6:30pm!
• During Sunday’s Open Gym hours, we’ll be showing the final events of the CrossFit Games on our big screen at 597. 

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Yesterday’s Results Board: “Run, Cindy, Run!”
Teen Loses Half His Body Weight, Offers Advice to Peers CrossFit Journal
Emotions of the 2018 Regionals CrossFit Games (video)

“Run, Cindy, Run!”

3 Rounds for Time:
800m Run
5 Rounds of “Cindy”

Cindy = 5 Pull-Ups + 10 Push-Ups + 15 Squats

Scale the runs to 550m as needed of you can’t complete the 800s under 5 minutes. Scaling for Pull-Ups is Ring Rows or Jumping Pull-Ups, and Push-Ups is Knee Push-Ups. The “Cind”y rounds should take about a minute. Scale volume to 3-4 rounds per set if you want to work on a more challenging pull/push version that ends up taking much longer than that.

Post time and Rx to comments.

Katie H. racks the bar after a successful lift at Iron Maidens 2018

An Update from CFSBK’s Resident Anthropologist

By Katie Rose Hejtmanek

Hi CFSBKers! Your local anthropologist here. I want to give you all a quick update. I’m winding down my US-based research and heading overseas this fall for preliminary investigations into CrossFit in Australia and India. Why Australia and India? In both India and Australia, I am interested in what happens in the CrossFit gym–what parts of CrossFit travel well and which parts are made more local. For example, on international yoga day, the Indian CrossFit gym included yoga in their WOD. So the fact of a WOD and the idea of making a WOD culturally meaningful traveled, but that it was yoga, one of India’s most famous physical practices, seems uniquely Indian. My question is, essentially, how do these gyms add to the basic recipe that is CrossFit to make it their own?

CrossFit is not, however, just the daily practice that happens in the gym. This daily work is in conversation with CrossFit writ large, including who trains for and makes it to Regionals and the Games. It means something for individuals to go to and gyms to send people to these elite CrossFit competitions. Therefore, I chose Australia because Australian women dominate CrossFit at the international level (along with Iceland) and many Australian men make it to the Games. Does gym culture get shaped by the fact that Australians are some of the best CrossFitters? If so, in what ways? What is the relationship between the everyday WODs and the fact that Australians are crowned fittest on earth?

I chose India because it has a long tradition of physical culture and is becoming an important market for CrossFit, but so far no one has made it to the Games. India is known for other physical practices and sports–yoga and wrestling–and is home to world champion cricketers (check out CFSBKer Samir Chopra’s book Eye on Cricket). The gym where I will be, which has been going strong for 8 years, just won a national-level award–an ICON award–for being the most innovative health and fitness brand in India. But Indian CrossFitters don’t see themselves represented at the elite competitions. Does that matter in the gym? What relationship does the everyday WOD in India have with elite competition?

I will be doing this work during my fall sabbatical, staying about 2-3 months in each place. Like with my research here, I’m sure new questions and insights will emerge as I stay for a while, listen to people, and learn. If you were doing this project, what would you want to know? What would you ask?

Before I head out, I will be having a little bon voyage party at Pig Beach on Saturday August 11, after Open Gym. Please come by!

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Powerlifting Doesn’t Care What I Look Like The Nib
This Is What 6 CrossFit Games Athletes Eat for Breakfast Reebok

Snatch

Performance
Snatch 1RM

Warm up and build to a 1RM for the day.

Fitness
Snatch Deadlift + Mid-Hang Snatch + Overhead Squat

If you’re newer to the lift, build to a heavy load for the day on the complex.

Post loads to comments.
Exposure 8 of 8

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Every Minute on the Minute x 10:
10 Russian Kettlebell Swings, as heavy as possible
Forearm Plank the remainder of the minute

If the Kettlebell Swings take you 20 seconds, hold a plank for 40 seconds before popping back up for the next 10 Swings.

Post work to comments.

Coach Callie demos an arm bar escape with Carlos at our Sunday Brazilian Jiu Jitsu class

Today’s Schedule

Today we’re hosting a sold out Barbell Medicine Seminar at 597 Degraw. We’re mostly running on our normal schedule, with the exception of the following classes:

• 11am CrossFit Kids is cancelled.
• We will not be able to offer Open Gym hours outside the usual 6 to 8pm.

Our front desk staff will be at 608 Degraw. Please check in for all classes there! 

THIS FRIDAY: CORNHOLE TOURNAMENT

WHAT?

An evening of friendly cornhole competition. Haven’t played before? Don’t worry! It’s pretty simple, and this video explains everything. All are invited! Please leave a comment on the event page if you plan to participate. Teams (of 2) can declare beforehand, or we’ll pair you up at the tournament.

WHEN?

Friday, August 3rd at 6:30pm during Open Gym. We’ll have the cornhole boards set up periodically over the next few weeks so you can practice.

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PSA: You Have a Second Brain Deep in Your Butt Mel
Injury Prehab with Natural Movement Breaking Muscle