Snatch

Performance
Every 90 Seconds x 10:
Mid-Hang Snatch

Use the first few sets to build, with the goal of making a few reps at a heavy weight before dropping for the final 2 reps to finish on a few at a lower percentage.

Fitness
Every 90 Seconds x 10:
Snatch Grip Deadlift + Mid-Hang Power Snatch + Overhead Squat

If you’re newer to the lifts, then choose the Fitness option, breaking the movement up a bit. Use the first few sets to build, with the goal of making a few reps at a challenging weight before dropping weight for the final 2 reps to finish on a few perfect reps.

Post loads to comments.
Exposure 5 of 8

_____________________

3 Rounds for Time:
550m Run (1 lap)
50 Sit-Ups

Post time and Rx to comments.

This round is on Stella | Photo by Thomas H. 

August 26th: CrossFit Strongman Specialty Course

On Sunday, August 26th, CFSBK will host a CrossFit Strongman Specialty Course seminar.

This one-day course is for athletes and coaches who want become more proficient with strongman movements. The typical strongman competition consists of five events in one day, and each event is less than 60 seconds. This is a perfect – and fun – way for CrossFitters to increase strength without using a barbell. Because of the often-awkward size, shape and consistency of the objects in strongman, the lifts tend to have less efficiency than those done with a barbell. These loads challenges the neuromuscular system in a way a barbell cannot and better mimic challenges found outside the gym. Participants learn to lift Atlas stones, carry a yoke and farmers handles, flip tires, and clean and press odd objects such as a log, keg, anvil or stone at their relative level of strength. Additional topics discussed include how to incorporate these movements into CrossFit workouts.

The Strongman Course teaches participants:

1. Safe, proper and efficient movement using strongman objects
2. How to coach strongman movements
3. How to incorporate Strongman training methodology and programming

Register Here!

_____________________
Yesterday’s Results Board: WODurday
How I Trained My Motor Cortex to Help Me Squat More BarBend
Behavior-Based Goal Setting Girls Gone Strong

WOD 7.7.18

3 Rounds for Time:
50 Russian Kettlebell Swings 24/16
40 Calorie Row
30 Thrusters 75/55
20 Pull-Ups

The loading should be light today. Scale Pull-Ups to Banded or Jumping Pull-Ups as needed.

Post time and Rx to comments.

TODAY: World Cup Quarterfinals at CFSBK

We’ll be showing the World Cup quarterfinals match between Russia and Croatia today at 2pm on our big, big screen (it’s a giant screen) at 597! Today and the rest of the dates listed below are bring-your-own beverages, food, and friends.

Semifinals: Tuesday, July 10th and Wednesday, July 11th at 2pm
Finals: Sunday, July 15th at 11am (during group classes)

All are welcomed. Bring buds!

Discounted Tickets to Moss

Moss, a movie that Gene K. worked on as a producer, just started a weeklong run at Cinema Village in Manhattan! The film has received strong reviews in The New York Times and The Village Voice. You can purchase tickets here. CFSBKers can also receive a discounted ticket by presenting this voucher at the box office. Congrats again, Gene!

_____________________
Yesterday’s Results Board: Rest Day
Which Is Healthier White Rice or Brown Rice? OPEX
How Does a Pro Soccer Player Fuel Up? Breaking Muscle

Coaches David and KHarpz showing off those sweet blading skillz. It’s the summer craze that’s sweeping Degraw Street!

This Week at CFSBK in Review

1. A new cycle of Coach Ro’s popular Anti-Gravity Strength class starts Monday, and there are still a few spots left. These classes always sell out, so now’s your chance! Go here to register.

2. We’ll be showing a bunch of the remaining World Cup matches on our big, big screen at 597! All the dates listed here are bring-your-own beverages, food, and friends. Join us today and tomorrow at 2pm for the quarterfinals matches!

3. Missing something? It might be in our most recent lost and found dump! Be sure to claim your stuff before we donate it to CHIPS in a few weeks.

4. Want to get better at Olympic lifting? You’re in luck. Starting tomorrow, we’re offering additional Next Level Weightlifting Club classes at from 12pm to 1pm on Wednesdays and Fridays!

5. Save the date! On Saturday, July 21st, we will be hosting a potluck at Prospect Park. Come lounge on the grass, throw some frisbee, toss the ol’ pigskin, and hang out with your gym buds. What better way to spend a Saturday?

_____________________
Yesterday’s Results Board: Clean and Jerk | NFT Work
When Meat Eaters Should Choose Plant Based Protein Breaking Muscle
How Feasting Rituals Help Shape Human Civilization Smithsonian

Clean and Jerk

Performance
Every 90 Seconds x 10:
Clean + Jerk

Use the first few sets to build, with the goal of making a few reps at last week’s heaviest weight before dropping for the final 2 reps to finish on a few at a lower percentage.

Fitness
Every 90 Seconds x 10:
1 Clean Deadlift (3 seconds down) + 1 Power Clean + 1 Front Squat + 1 Jerk

If you’re newer to the lifts, then choose the Fitness option and work on pulling strength from the floor. Use the first few sets to build, with the goal of making a few reps at last week’s heaviest weight before dropping weight for the final 2 reps to finish on a few perfect reps.

Post loads to comments.
Exposure 5 of 8

_____________________

5 Rounds or 20 Minutes:
50 Double-Unders (or about 2 minutes practice)
10e Wall-Facing Shoulder Taps (or 3 Wall Walks)
10 Supine Hollow Alternating Leg Raises

Post work to comments.

James and Coach Keith practiced their ninja moves at the gym yesterday morning. We’re not ninja experts, but these look pretty good to us! | Photo by Sasha S.

Sign Up for Anti-Gravity Strength

Struggling with your Pull-Ups? Stuck at the bottom of your 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

BACK SQUAT + FRONT SQUAT / 3-POINT DUMBBELL ROW SUPERSET*

A1) Back Squat + Front Squat:
3 x 6

A2) 3-Point Dumbbell Row:
3 x 6

*Perform 2 work sets of Back Squats followed by 1 work set of Front Squats. Each Squat set is supersetted with Dumbbell Rows. Use a “slower down, faster up” tempo for both lifts. Rest 30 seconds to a minute between movements.

Post loads to comments.
Exposure 5 of 8

_____________________

3 Rounds for Time:
15 Burpee-Box Jumps 24/20
15 Toes to Bars

Post time and Rx to comments.

Photo by Robert C. 

Today’s Schedule

Happy 4th of July from CFSBK! We hope everyone has a safe and happy holiday free of grilling injuries. We’ll be running on a modified schedule today. Here’s when you can get your fitness on:

Lots of big milestones at the gym lately! Let’s see what we have here… Nick P. got 2 rounds of 3 strict Muscle-Ups, Jaime C. Squatted 205 lb, Mari got her first Chin-Ups, and Stella got 8 consecutive Kipping Pull-Ups. Don’t forget to write your goals and accomplishments for July and August on the board near the bathrooms at 597! 

Sign Up for Anti-Gravity Strength

Looking to join that Accomplishments board? Struggling with your Pull-Ups? Stuck at the bottom of your Handstand Push-Up? Check out Coach Arturo‘s critically acclaimed Anti-Gravity Strength class!

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

Bench Press / Dumbbell Front Rack Step-Ups Superset*

A1) Barbell Bench Press:
3 x 6

A2) Dumbbell Front Rack Step-Ups:
3 x 6

Use a controlled “faster up-slower down” tempo for both movements. Go heavier than last week. Use a box height that allows for “squat depth” on the working leg.

*Warm up and then perform a set of Bench Presses, followed by a set of Dumbbell Front Rack Step-Ups. Repeat for 3 work sets of each, resting 30 seconds to a minute between movements.

Post loads to comments.
Exposure 5 of 8
_____________________

Every 3 Minutes x 10 Sets:
30 Second Row for Max Meters

Post meters for each set to comments.

World Cup Screenings at CFSBK

We’ll be showing a bunch of the remaining World Cup matches on our big, big screen at 597! All the dates listed below are bring-your-own beverages, food, and friends.

Quarter Finals: Friday, July 6th and Saturday, July 7th at 2pm
Semi-Finals: Wednesday, July 11th and Thursday, July 12th at 2pm
Finals: Sunday, July 15th at 11am (during group classes)

All are welcomed. Bring friends! We can’t wait to see you there.

4th of July Schedule

We’ll be running on a modified schedule this Wednesday for the 4th of July. Here’s what you can expect:

Power Snatch

In 10 minutes, work up to a medium-heavy single Power Snatch, heavier than you’ll use for today’s metcon.

Post loads to comments.
Exposure 4 of 8

_____________________

For Time:
270m Run
10 Power Snatches 135/95
50 Double-Unders
270m Run
9 Power Snatches 135/95
45 Double-Unders
270m Run
8 Power Snatches 135/95
40 Double-Unders
270m Run
7 Power Snatches 135/95
35 Double-Unders

Continue decreasing the Snatches by 1 and the Double-Unders by 5 until you finish with 1 Snatch and 5 Double-Unders. The barbell should be medium-heavy for you. Scale Dubs to 2x Singles as needed. There is a 30 minute time cap on today’s workout.

Post time and Rx to comments.

A post shared by CrossFit South Brooklyn (@crossfitsouthbrooklyn) on Jun 27, 2018 at 9:10am PDT

DON’T MESS WITH MAMA: Courtney S. and little Hannah getting after some Single-Arm Farmer Carries

July 28th & 29th: Barbell Medicine Seminar at CFSBK

Join Drs. Baraki and Feigenbaum for the Barbell Medicine seminar at CFSBK. The Barbell Medicine seminar attempts to integrate modern medicine and legitimate strength and conditioning together to provide the background knowledge, coaching strategies, nutrition and lifestyle modifications, and personal form corrections needed to work with folks who may have common health issues.

Our lectures revolve around the most common health issues seen in both primary care by clinicians and in the gym by coaches. We’ll cover the background epidemiology, pathophysiology, and available treatments including training, nutrition, and lifestyle modification so that the attendee is armed with an arsenal of information to put into immediate practice. Lecture topics include:

• Exercise Screening and Prescription
• Obesity, Insulin Resistance, and Diabetes
• High Blood Pressure
• Nutrition and Supplementation Prescription
• Programming for Strength and Conditioning
• Low Back Pain
• Osteoarthiritis
• Testosterone and Endocrine Abnormalities

Practical On-the-Platform Sessions consist of real-time coaching and lifting practice by the seminar attendee with feedback from our coaching staff. The ratio of attendees to coaches is 6:1 so you’ll definitely get enough personalized attention.

The sessions include:

• Squat
• Press
• Deadlift
• Bench Press

This seminar is directed at anyone to increase their knowledge base on common health issues, available interventions, lifting technique, and core strength and conditioning practices.

Spots are limited! Sign up today!

REGISTER HERE!

_____________________
Yesterday’s Results Board: Partner WODs
Watch Meg Squats’s Hilarious Powerlifting Grandma Prank BarBend
Avoiding the “Bobblehead Effect”: Strength Training Could Help Soccer Players Scientific American

Partner WODs

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

AMRAP 10 Minutes:
6 Front Squats 135/95
6 Ring Dips or Push-Ups

Rest 4 minutes, then…

AMRAP 10 Minutes:
6 Deadlifts 185/125
6 Pull-Ups or Ring Rows

Rest 4 minutes, then…

AMRAP 10 Minutes:
6e Dumbbell Reverse Lunges 35/20
6 Dumbbell Push Presses 35/20

The Rx is on the light side today. The idea is for one partner to be working just about the whole time and not get too hung up on any particular movement.

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

It’s gonna be hot out there this weekend. Be sure to hydrate those guns!

The Week at CFSBK in Review

1. Do you have kids? We love offering our CrossFit youth programs at CFSBK, and we want to make them as accessible as possible for your kiddos, so we’re looking into different class times this summer. If you could take the time to complete this short survey to let us know what times would work well for your kids, we’d really appreciate your input.

2. Our Starting Strength program starts back up on Monday, and there are still spots left in a few of the cycles! See Tuesday’s post for details.

3. We’re doing our annual weightlifting shoe clean out. The shoes in this photo haven’t been used since March and are marked only with initials. If you see a pair that belong to you, please claim them at the front desk before July 31st!

4. Our very own Coach Jess is in the July/August issue of Shape talking about her journey to get the coveted Muscle-Up. We’re hoping they publish this on the web soon, but for now you can enjoy the preview on our Instagram, and you should definitely pick up a print copy at your local newsstand. Congrats, Jess!

5. Missing something? Perhaps a Red Sox hat or a homemade sword? It might be in our most recent lost and found dump! Be sure to claim your stuff before we donate it to CHIPS in a few weeks.

6. Save the date! On Saturday, July 21st, we will be hosting a potluck at Prospect Park. Come lounge on the grass, throw some frisbee, toss the ol’ pigskin, and hang out with your gym buds. What better way to spend a Saturday?

7. Want to get better at the Snatch and Clean and Jerk? You’re in luck. Starting this upcoming week, we’re offering additional Next Level Weightlifting Club classes at from 12pm to 1pm on Wednesdays and Fridays!

_____________________
Yesterday’s Results Board: Rest Day
What Are the Components of a Great Warm-Up? Girls Gone Strong
14 Fun Facts About Fireflies Smithsonian

Starting Next Week: New NLWC Classes at CFSBK

Want to get better at the Snatch and Clean and Jerk? You’re in luck. Starting next week, we’re offering additional Next Level Weightlifting Club classes at from 12pm to 1pm on Wednesdays and Fridays!

Next Level Weightlifting Club offers Olympic lifting with strength training and mobility all in one. Weightlifting classes will be held in two-hour windows and taught by Coach Frank Murray. While there will be a start to every class, you are allowed to show up at any time during the two-hour training session to lift. Those involved will receive the week’s programming which they can either do during the training session or on their own times during Open Gym hours. If you are unable to participate in class on a regular basis, you also have access to Coach Frank via email and can submit videos to be evaluated and critiqued. Think of him as your personal coach.

Days & Times

Mondays: 7-9pm
Wednesdays: 12-1pm and 7-9pm
Fridays: 12-1pm and 6-8pm

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.

Pricing

Drop In: $30
10 Pack: $250

2x per week: $175
3x per week: $225
Unlimited: $300

Register Here!

More Info

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.

_____________________
Yesterday’s Results Board: Clean and Jerk | Toes-to-Bars, DB Snatches, Double-Unders
The History of the Entire World, I Guess Bill Wurtz (video)
Learn How to Fail Breaking Muscle