Partner WOD

In teams of 2 with one partner working at a time, alternate full rounds of…

AMRAP 6 Minutes:
8 Power Cleans 115/80
8 Wall Balls 20/10, 14/9

Rest 4 minutes, then…

AMRAP 8 Minutes:
4 Power Cleans 165/115
8 Wall Balls 20/10, 14/9

Rest 4 minutes, then…

AMRAP 10 Minutes:
2 Power Cleans 205/135
8 Wall Balls 20/10, 14/9

The Power Cleans should begin on the light side and get progressively heavier through each workout, ending with a load that’s heavy for you. Scale the prescribed loads as needed.

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 is our Next Level Weightlifting Club coach Frank M. Snatching 140 kg  (308 lb). Frankie is lifting in The American Open Series 2 this Sunday. Frank will compete as a 94kg in the A Session, which can be viewed online. Good luck, Coach Frankie!

Weekend Schedule Changes

Today, July 28th and Sunday, July 29th, we are 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:

• On Saturday, the 28th, the following classes are cancelled: 8am Strong Fit, 9am CrossFit group class, 10am Short Circuit, and 11am Anti-Gravity Strength.
• On Sunday, the 29th, 11am CrossFit Kids is cancelled.
• We will not be able to offer Open Gym hours outside the usual 2 to 4pm  on Saturday and 6 to 8pm on Sunday.

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

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These Boots Are Made for Lifting BarBend
The Complicated Politics of… Refrigerators? JSTOR Daily

CFSBK rings and gymnastics coach Ken H. getting his climb on in Rumney, NH

This Week at CFSBK in Review

1. We’re running on a slightly modified schedule this weekend as we host a Barbell Medicine seminar at 597. Go to our Schedule page to see what’s happening.

2. Check out fresh photo sets from the Prospect Park potluck and Sunday’s Brazilian Jiu Jitsu class with Coach Callie! 

3. 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!

4. SAVE THE DATE: We’re hosting a cornhole tournament on Friday, August 3rd at 6:30pm.

5. Missing a prized (or even not-so-prized) possession? 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.

6. Coach David tattooed his neck for this video, so now you have to watch it. It’s a cool tip that will make your Front Rack position a little more comfortable!

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Yesterday’s Results Board: Clean and Jerk | Farmer Carry, Run
The Art of Chopping Wood The Players’ Tribune (video)
How to Watch the 2018 CrossFit Games BarBend

Clean and Jerk

Performance
Clean and Jerk 1RM

Warm up and build to a 1RM for the day. Press-outs are misses.

Fitness
Clean Deadlift + Hang Power Clean + Front Squat + Jerk

If you’re newer to the lift, then work up to a heavy load for the complex.

Post loads to comments.
Exposure 8 of 8

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1 Round Not for time:
135m Single-Arm Farmer Carry (each arm)
800m Run

Carry a heavy dumbbell or kettlebell to 4th avenue in your weak side then carry it back on the other side. The goal is heavy but unbroken. Head off on the run as soon as you place the weight back.

Post work to comments.

Coach David tattooed his neck—they call that a “job stopper” in the business—for this video, so now you have to watch it. Here’s a cool tip that will make your Front Rack position a little more comfortable. Use it today!

CFSBK Vidz

We’ve dropped a ton of great videos full of fitness knowledge over the past year or so. Afraid you missed one? Here they are:

Erg Tips & Tricks
Single-Arm High Pulls & Kettlebell Swings
Basic Ring Support
How to Use the Stall Bar
GHD How To
Sandbag How To
Kettlebell Swing Tips
TheraBand How To
Squats and Balance
How to Warm Up a Lift
The Fridge
The Perfect Push-Up
Hand Care: Tension Grip vs. Compression Grip

What else do you think we should cover? Leave a comment below and we’ll try to cover it in a future video.

News and Notes

• 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.
• We’re just 8 followers away from 6500 on Instagram. Give us a follow to help us get there, and hey, don’t forget to follow us on Facebook, too! We post tons of the exclusive content you crave on both platforms.

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Yesterday’s Results Board: Squat / Step-Up Test | NFT Work
Move It! You’re Old, You’re Not Dead Breaking Muscle
What I Learned from Mister Rogers Pacific Standard

CFSBKers at last year’s Flex event. It’s definitely not photoshopped, so stop asking!

Flex on the Beach 2018

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!

News and Notes

• From July 17th through August 28th, we’ll be offering an additional CrossFit Preteens (ages 8-12) class at 11am on Tuesdays (hey, that’s today!) to help keep your kiddos active over the summer. Go here to read more about our youth programs!
• SAVE THE DATE: We’re hosting a cornhole tournament on Friday, August 3rd at 6:30pm.

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The Brain May Clean Out Alzheimer’s Plaques During Sleep Science News
The Importance of Community in Fitness Girls Gone Strong

Bench Press

4-4-4-4-4

Use a controlled “faster up-slower down” tempo and find a max-effort set of 4 reps.

Post loads to comments.
Exposure 8 of 8

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5 Rounds or 20 Minutes:
8-10 Dumbbell Lying Triceps Extensions
1-3 Rope Climbs
20 Hand-to-Hand Kettlebell Swings (10e)

Build to a challenging set on the Lying Triceps Extensions. If you’re a rope climbin’ ninja, go legless. If not, use today to work your way up a few feet or do sets of 3-5 strict Chin-Ups instead.

Post work to comments.

Callie coaches Karl and Jeremy through an arm bar escape in our Level 2 Brazilian Jiu Jitsu class. Check out more photos from yesterday’s class on our Flickr account!

Weekend Schedule Changes

This Saturday, July 28th and Sunday, July 29th, we are 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:

• On Saturday, the 28th, the following classes are cancelled: 8am Strong Fit, 9am CrossFit group class, and 10am Short Circuit.
• On Sunday, the 29th, 11am CrossFit Kids is cancelled.
• We will not be able to offer Open Gym hours outside the usual 2 to 4pm  on Saturday and 6 to 8pm on Sunday.

All classes will run out of 608 Degraw (except for those that usually meet in the Annex).

News and Notes

• From July 17th through August 28th, we’ll be offering an additional CrossFit Preteens (ages 8-12) class at 11am on Tuesdays to help keep your kiddos active over the summer. Go here to read more about our youth programs!
• 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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Yesterday’s Results Board: Snatch | Tabata Double-Unders, Tabata Pistols
Zercher Squat Basics Breaking Muscle
Why Men and Women Are Always Equal in CrossFit CrossFit Journal

Power Snatch

Every Minute on the Minute x 3:
5 Power Snatches

Rest 1 minute, then…

Every Minute on the Minute x 3:
3 Power Snatches

Rest 1 minute, then…

Every Minute on the Minute x 3:
1 Power Snatches

Rest 1 minute, then…

Every Minute on the Minute x 3:
3 Power Snatches

Rest 1 minute, then…

Every Minute on the Minute x 3:
5 Power Snatches

Choose a challenging load for each 3-minute EMOM. The intention is to add load from the fives to the triples, and then again on the singles, dropping weight for the triples and fives on the way down the ladder.

Post loads to comments.
Exposure 7 of 8

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Metcon

Tabata Double-Unders or Single-Unders

Rest 1 minute, then…

Tabata Pistols or Squats

Score total reps for each tabata. Sub Singles for Dubs as needed, and be sure to hit full depth and extension on all of your Pistols or Squats. If performing Pistols, alternate legs each rep.

Post reps and Rx to comments.

Thanks to everyone who came out for our potluck in Prospect Park yesterday afternoon. You can check out more of Robert C.’s photos on our Flickr account! 

September 22nd and 23rd: Birthfit Coach Seminar at CFSBK

The BIRTHFIT Coach Seminar is a strength and conditioning seminar for those who train (or might one day train) pregnant and postpartum athletes. This is for coaches, personal trainers, and anyone who works with women in the fitness world. This seminar is unlike anything else out there!

Format: 8:00 am – 6:00 pm on Saturday, September 22nd  & Sunday, September 23rd
Price: $599

OBJECTIVES OF THE BIRTHFIT COACH SEMINAR:

• Learn basic anatomy and physiology associated with a woman’s body, pregnancy, birth, and postpartum.
• Understand the BIRTHFIT definition of “core” and discover the origins of functional movement and breath; integrate these principles into both prenatal and postpartum training.
• Explore the idea of fitness, strength, and conditioning specifically in the context of labor and delivery; understand the need to move with intention and train for birth. The intention is quality over quantity; it is not what you do, but how you do it.
• Understand beneficial movements and movements to avoid for specific trimesters.
• Facilitate a woman’s respect for her body and make space for her instincts—this trust starts in the gym. AWARENESS.
• Gain a respect for the uniqueness of both the birth and postpartum healing processes.
• Each woman has her own healing process and timeline.

Register Here!

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Yesterday’s Results Board: Pull-Ups, Thrusters, Row, Burpees
Why Do I Yawn When I Lift? BarBend
Improving Overhead Strength and Stability The Barbell Physio

WOD 7.21.18

For Time:
50 Pull-Ups
50 Thrusters 45 lb
50 Calorie Row
50 Burpees

Rest 5 minutes, then…

For Time:
30 Pull-Ups
30 Thrusters 45#
30 Calorie Row
30 Burpees

Sub Jumping Pull-Ups as needed for Pull-Ups. Use an empty bar for the Thrusters, no bailing. If you’re new, scale the volume (40 /20, or 30/15) as appropriate.

Post time and Rx to comments.

TODAY: Prospect Park Potluck!

We are hosting a potluck at Prospect Park today from 2 to 6pm. We would love to see you there with your families, friends, and a few snacks or dishes to pass around and share! We’ll bring a few games to play, but if you have any of your own that you are particularly fond of, feel free to bring them along as well! We had a GREAT turn out at our last picnic so don’t miss out! Come meet more members of your community and enjoy an afternoon in the park with us! What better way to spend a Saturday?

We’ll be on the hill south of the Picnic House (most easily accessible via the 5th Street/Litchfield Villa entrance). Bring a dish, drink, or game to play. Friends, family, and dogs are welcomed, as always. We can’t wait to see you there!

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The First Rep Is an Increment of the Next 1,000 Breaking Muscle
How Enslaved Chefs Helped Shape American Cuisine Smithsonian

Coach Lauren and KLove representing CFSBK at Yosemite National Park. Going somewhere cool this summer? Send photos of yourself repping CFSBK at said locale to Josh [at] CrossFitSouthBrooklyn.com! 

This Week at CFSBK in Review

1. We’re hosting a potluck at Prospect Park tomorrow! We would love to see you there with your families, friends, and a few snacks or dishes to pass around and share. We’ll be on the hill south of the Picnic House (most easily accessible via the 5th Street/Litchfield Villa entrance) from 2pm to around 6. Bring a dish, drink, or game to play. Come meet more members of your community and enjoy an afternoon in the park with us!

2. Worm is our July Athlete of the Month. Read the interview to find out how this social worker and dedicated CFSBKer got her nickname. Congrats, Worm!

3. This video could save your life. Ok, well, maybe not your life… but definitely your hands! In this week’s video, Coach David explains the difference between a tension grip and a compression grip and when we should use each.

4. We’re approaching 6500 followers on Instagram. Give us a follow to help us get there, and hey, don’t forget to follow us on Facebook, too!

5. From July 17th through August 28th, we’ll be offering an additional CrossFit Preteens (ages 8-12) class at 11am on Tuesdays to help keep your kiddos active over the summer. Go here to read more about our youth programs!

6. Want to get better at Olympic lifting? Don’t forget that we’ve added 2 additional Next Level Weightlifting Club classes from 12 to 1:30pm on Wednesdays and Fridays!

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Why Barbells for Aging Trainees Starting Strength
The Logic Puzzle You Can Only Solve with Your Brightest Friend Nautilus

 

Power Clean and Push Jerk

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

Rest 1 minute, then…

Every Minute on the Minute x 3:
3 Power Clean + Push Jerks

Rest 1 minute, then…

Every Minute on the Minute x 3:
1 Power Clean + Push Jerk

Rest 1 minute, then…

Every Minute on the Minute x 3:
3 Power Clean + Push Jerks

Rest 1 minute, then…

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

Choose a challenging load for each 3-minute EMOM. The intention is to add load from the fives to the triples, and then again on the singles, dropping weight for the triples and fives on the way down the ladder.

Post loads to comments.
Exposure 7 of 8

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AMRAP 7 Minutes:
7e Suitcase Reverse Lunges
7 Ring Rows

Choose challenging load (dumbbells or kettlebells) for the Lunges and angle for the Ring Rows that allows you to move unbroken. Be strict on the Ring Rows.

Post rounds, reps, and Rx to comments.

Want to get better at Olympic lifting? Don’t forget that we’ve added 2 additional Next Level Weightlifting Club classes from 12 to 1:30pm on Wednesdays and Fridays

This Saturday: CFSBK POTLUCK IN THE PARK

This Saturday, July 21st, we will be hosting a potluck at Prospect Park. We would love to see you there with your families, friends, and a few snacks or dishes to pass around and share! We’ll bring a few games to play, but if you have any of your own that you are particularly fond of, feel free to bring them along as well! We had a GREAT turn out at our last picnic so don’t miss out! Come meet more members of your community and enjoy an afternoon in the park with us! What better way to spend a Saturday?

We’ll be on the hill south of the Picnic House (most easily accessible via the 5th Street/Litchfield Villa entrance) from 2pm to around 6. Bring a dish, drink, or game to play. Friends, family, and dogs are welcomed, as always. We can’t wait to see you there!

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Yesterday’s Results Board: Squat / DB Row | Run, KB Swings
Can Exercise Really Help with Anxiety? Refinery29
Why Does Lactic Acid Build Up in the Muscles? And Why Does It Cause Soreness? Scientific American