Bench Press / Dumbbell Front Rack Step-Ups Superset*

A1) Barbell Bench Press:
3 x 8

A2) Dumbbell Front Rack Step-Ups:
3 x 8

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 3 of 8
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20 Minutes or 5 Rounds Not for Time:
100′ each Single-Arm Overhead Kettlebell Carry (work up to a challenging load)
5-10 Strict Toes-to-Bars/Hanging Leg Raises/Hanging Knee Raises
270m Jog

Post work to comments.

This Saturday: “Stonewall” Pride Workout

Snatch

Performance
Every 90 Seconds x 10 Sets:
Snatch

Use the first few sets to build, with the goal of making 3-5 reps at about 90% of last week’s heaviest successful weight.

Fitness
Every 90 Seconds x 10 Sets:
2 Snatch Deadlifts (3 seconds down) + 1 Power Snatch + 1 Overhead Squat

If you’re newer to the lifts, then choose the Fitness option and work on pulling strength from the floor and a more controlled Overhead Squat. Use the first few sets to build with the goal of making 3-5 sets at about 90% of last week’s heaviest successful weight, which should be a weight that allows you to hit perfect positions.

Post loads to comments.
Exposure 2 of 8

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AMRAP 9 Minutes:
18 Kettlebell Swings 32/24kg
9 Box Jumps 24/20″

Post rounds, reps, and Rx to comments.

Ready for some massive lifts?

Today: Starting Strength Program Total

Coach Jeremy’s Starting Strengthers will wrap up their eight-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. Get ready for some massive PRs!

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Yesterday’s Results Board: WODurday
The 5 Best 2018 World’s Strongest Man Moments BarBend
The 7 Most Sacred Unspoken Laws of CrossFit Boxrox

WOD 6.16.18

At 0:00
For Time:
20 Chest-to-Bar Pull-Ups
30 Overhead Squats 95/65
40 Calorie Row

Scale to regular Kipping Pull-Ups or Jumping Chest-to-Bar Pull-Ups as needed. The Overhead Squats should be light for you and done in 1-3 sets. Push your comfort level on the row.

At 12:00
For Time:
20 Toes-to-Bars
30 Push Presses 95/65
400m Run

Scale to Hanging Leg or Knee Raises as needed. The Push Presses should be light for you and done in 1-3 sets. Run, don’t jog.

At 24:00
For Time:
15 Thrusters 95/65
10 Bar Muscle-Ups
15 Thrusters 95/65

Scale the Bar Muscle-Ups to Jumping Bar Muscle-Ups, or to 15 Chest-to-Bar Pull-Ups + 15 Burpees.

The gymnastics elements will be done unbroken on the fast end. If scaling the first two workouts, choose an option that allows you to complete sets of 4-5 reps when fresh. Use one barbell with the same load for all three pieces. The bar should be light for all three movements, scale as needed.

Post all 3 times and Rx to comments.

TODAY: KIDS’ CLOTHING SWAP

We are hosting a kids’ clothing swap today from 2 to 6pm. We are encouraging parents to bring in their children’s clothing to pass on to other member’s of the CFSBK community. Any and all clothes for children as young as newborns and as old as teenagers are welcome. Feel free to bring your clothes, place them in the appropriate area designated by age range, and then do a little browsing for yourself! Any clothes that are not taken by the end of the day will be donated to Urban Strategies Maternity Shelter.

_____________________
Yesterday’s Results Board: Rest Day
Ramadan Fitness Boot Camp The Outline
Squatting Her Way Out of Surgery CrossFit Journal

Connor M. moves some weight at a recent Starting Strength Program Total. Join us this Sunday at 2:15pm as Coach Jeremy’s Starting Strengthers wrap up their cycle! 

This Week at CFSBK in Review

1. More good stuff happening at the gym this weekend: We are hosting a kids’ clothing swap from 2 to 6pm tomorrow. We are encouraging parents to bring in their children’s clothing to pass on to other member’s of the CFSBK community. Any and all clothes for children as young as newborns and as old as teenagers are welcome. Feel free to bring your clothes, place them in the appropriate area designated by age range, and then do a little browsing for yourself! Any clothes that are not taken by the end of the day will be donated to Urban Strategies Maternity Shelter.

2. Cam C. will be competing in the Pull for Pride this Saturday, June 16th  at CrossFit Crow Hill! The Pull for Pride is a Deadlift-only event benefiting the Ali Forney Center, whose mission is to protect LGBTQ youths from the harms of homelessness and empower them with the tools needed to live independently. Go here to sponsor Cam! Or, even better, stop by Crow Hill to cheer her on!

3. On Tuesday, Amanda M. gave us a report from the 2018 Crow Hill Open weightlifting competition. Here’s a lil snippet: “The first thing that struck me is a that I am a really different person physically. I don’t have any random aches in my back or wrists. Just being strong and healthy makes me feel very fortunate. So much of the last year has been about proving to myself that I don’t need to put a ceiling on how much I can grow.”

4. Our members are up to so much cool stuff. On Wednesday, we told you about some of that stuff. Tell us if you, too, are up to cool stuff, and we’ll post it on the blog for everyone to see!

5. New cycles of our Fundamentals and Level 2 Brazilian jiu jitsu classes start Sunday! There are still a few spots left in each class. Go here for more info and to register.

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Yesterday’s Results Board: Clean | Deadlift, Burpees, Push Presses
Exercise vs. Standing? You Probably Need to Do Both NY Times
How a 4-Time American Ninja Warrior Trains for Victory BarBend

Clean

Performance
Every 90 Seconds x 10 Sets:
Clean

Use the first few sets to build, with the goal of making 3-5 reps at about 90% of last week’s heaviest successful weight.

Fitness
Every 90 Seconds x 10 Sets:
2 Clean Deadlifts (3 seconds down) + 1 Power Clean + 1 Front Squat

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 3-5 reps at about 90% of last week’s heaviest successful weight, which should be a weight that allows you to hit perfect positions.

Post loads to comments.
Exposure 2 of 8

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3 Rounds for Time:
15 Deadlifts 135/95
9 Lateral Burpees Over-the-Bar
6 Push Presses 135/95

The barbell should be light for you, unbroken on the fast end. Jerks are no-reps.

Post time and Rx to comments.

A post shared by CrossFit South Brooklyn (@crossfitsouthbrooklyn) on Jun 10, 2018 at 7:54pm PDT

Proud parents Ron and Azurée created this awesome video (costarring Coaches Tori and Greg) of their son Grayson’s first CrossFit Preschool. Be sure to turn your sound up! 

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.

Fundamentals is your jiu-jitsu starter pack. The course is geared towards anyone intrigued by BJJ but unsure where to begin, anyone who wants to become better acquainted with dynamic movement on the ground, and anyone who could use a review to jump back into it. Classes will cover the basic body mechanics and techniques used in Jiu jitsu. Come dressed in standard work out garb (leggings, spats, shorts that won’t fall off) and be advised that the sweat you leave with may not be your own. No zippers, no claws, no jewelry! By the end of the course, you will be at the point where you can walk into a live-sparring Jiu Jitsu class without reservation.

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!

These will both be 4 week courses with 1 class per week.

Days & Times

Level 1 (June 17th – July 8th): Sundays, 1:30pm – 3:00pm
Level 2 (June 17th – July 8th): 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!

Active Recovery Cancelled Tonight

Tonight’s 7:30pm Active Recovery class is cancelled. Coach Whit is feeling under the weather. Feel better, Coach Whit!

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Yesterday’s Results Board: Squat / Dumbbell Row | Double-Unders, Kettlebell Swings, Handstand Push-Ups
Which NYC Borough Would Win an All-Out Civil War? Vice
Time Management 101 Is Time Well Spent Breaking Muscle

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

A1) Back Squat + Front Squat:
3 x 10

A2) 3-Point Dumbbell Row:
3 x 10

*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 2 of 8

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AMRAP 18 Minutes:
60 Double-Unders
30 Russian Kettlebell Swings
10 Handstand Push-Ups

Sub 120 Single-Unders for Dubs as needed. Choose a medium-weight kettelbell that you can swing for 30 unbroken reps when fresh. Scale range of motion on the Handstand Push-Ups to up to 2 AbMats, or reduce some volume to as few as 5. Sub Box Piked Handstand Push-Ups or Hand Release Push-Ups as needed. The goal is to keep moving with minimal rest at a moderate pace throughout the 15 minutes.

Post rounds, reps, and Rx to comments.

Anise (center) performing at this the 2017 CFSBK Art Show. Read on to find out how you can see more of her work!

News and Notes from CFSBK Members

Our members are up to so much cool stuff. Here’s some of that cool stuff…

• A message from Anise: “I have met many of you in the Strength Program, through Iron Maidens, or just around the gym. A few months ago, myself along with several members Sacred Circle Theatre Company, a queer intersectional-feminist theatre company of which I am an artistic associate, performed at the CFSBK Art Show. Our 2018 main-stage production goes up in 2 weeks, and I want to invite all of you come and see this incredible piece. We are doing a physical-theatrical experience of The Dutchman by Amiri Baraka and Stop Kiss by Diana Son. Approached from a movement perspective (choreographed and movement-coached by myself), these pieces are placed in conversation in one evening, in one space, with one cast, serving to expand these texts from their original contexts to include the dizzying world we now face in 2018. Join us at 7pm from Wednesday, June 20^th to Saturday, June 23rd at the Alchemical Theatre at 104 West 14th Street (right by our Chelsea location!). If we’ve met, it would be great to see you! If we haven’t I would love to meet you! If you are an artist looking to meet, connect with, and collaborate with other artists in multiple disciplines this is a great place to do it! This piece is important and incredibly relevant and I hope a lot of you will make it out to see it! See you around the gym! Go here for tickets.”
• Moss, a film that Gene K. worked on as a producer, will debut on the East Coast in the upcoming Soho International Film Festival before it begins its theatrical run in July. Go here for tickets to the debut!

Got something of note going on in your life? Let us know! We want to hear about your promotions, events, art, personal victories, discoveries, media campaigns, and small government coup d’états. Or you can just share interesting links. We also always love hearing about any CrossFit/athletic-related goals and accomplishments. Send awesomeness to Josh [at] CrossFitSouthBrooklyn.com.

SATURDAY: KIDS’ CLOTHING SWAP

We are hosting a kids’ clothing swap from 2 to 6pm this Saturday, June 16th. We are encouraging parents to bring in their children’s clothing to pass on to other member’s of the CFSBK community. Any and all clothes for children as young as newborns and as old as teenagers are welcome. Feel free to bring your clothes, place them in the appropriate area designated by age range, and then do a little browsing for yourself! Any clothes that are not taken by the end of the day will be donated to Urban Strategies Maternity Shelter.

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Yesterday’s Results Board: Rest Day
Your Responsibility to Other Weightlifters Catalyst Athletics
Mat Fraser Details His Regimen CBS Sports

A post shared by Amanda McCormick (@jellybeanboom) on Jun 10, 2018 at 5:47pm PDT

The 2018 Crow Hill Open: A Report from Amanda M.

By Amanda McCormick

I didn’t know what to expect when signing up for the Crow Hill Open. It had been 2 years since I competed at all, and for the last year, I’ve mostly been working on strength more than technique. In my mind, I wish I had become a Wonder Woman-style badass in the ensuing years, and while I have made a lot of gains, they have been on a much more human scale. Given where I was at in my training, I thought a good goal for this meet would be to work on my mental game and see if I could figure out a way to come in, have fun and make lifts.

Meet prep consisted of Headspace meditation stuff on competition in the week leading up, which focuses on cultivating a calm, focused awareness. Not too pumped up and and not too relaxed either. Basically in the meditation, you find a place to “rest” your attention and I decided to do this with a ring that I wear. So I was looking at the ring a LOT through the whole experience.

It was weird to be back at Crow Hill to compete after a 2-year hiatus. The first thing that struck me is a that I am a really different person physically. I don’t have any random aches in my back or wrists. Just being strong and healthy makes me feel very fortunate. So much of the last year has been about proving to myself that I don’t need to put a ceiling on how much I can grow.

I did lift 6 for 6 which was a first for me! Also got competition PRs in both lifts and a competition total PR. I’m also lifting as a stronger and more confident person. So I feel really good about all those things. Extremely thankful for the coaching of Coach Frank of Next Level Weightlifting which was always consistent with the zen approach to lifting. There’s so much more to lifting then those few seconds you are performing a lift and I’m so grateful to have someone who can be a guide and mentor in a long quest to be better. Now to keep working on technique and moving forward!

News and Notes

• As you may have heard or read in the New York Times, Brooklyn is experiencing an outbreak of canine influenza. We love having your dogs at the gym, but if your best friend is experiencing any symptoms (including lethargy, sneezing, and coughing), please get them some veterinary attention and refrain from bringing them to the gym until they recovery.
• Thaisa L. set aside a small orange bag in 608 during the 6:30 group class and it was nowhere to be found after. It has her wedding band inside. If anyone accidentally grabbed it, please email her at thaisamsl [at] gmail.com.

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Yesterday’s Results Board: Bench Press / Front Rack Step-Ups | Dumbbell Snatches, Toes-to-Bars, Row
BS as Rx’d: The Magic Fitness Pill CrossFit Journal
Humans, You Must Be Able to Carry Breaking Muscle

Bench Press / Dumbbell Front Rack Step-Ups Superset*

A1) Barbell Bench Press:
3 x 10

A2) Dumbbell Front Rack Step-Ups:
3 x 10

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 2 of 8
_____________________

Every 4 Minutes for 5 Rounds:
7e Alternating Dumbbell Power Snatches 50/35
7 Toes-to-Bars
7 Calorie Row

Score times for each round. Aim to start “too slow” and go a little faster with each round. If the Open Rx on the dumbbell is light for you, scale up to roughly 1/3 of bodyweight. Sub Hanging Leg or Knee Raises for Toes-t0-Bars as needed.

Post work to comments.

Cam can’t get enough Deadlifts! 

Support Cam C. at Pull for Pride!

It’s LGBT Pride Month, and Cam C. will be competing in the Pull for Pride this Saturday, June 16th  at CrossFit Crow Hill! The Pull for Pride is a Deadlift-only event benefiting the Ali Forney Center, whose mission is to protect LGBTQ youths from the harms of homelessness and empower them with the tools needed to live independently.

Go here to sponsor Cam!

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Yesterday’s Results Board: Snatch | Burpees, Wall Balls
Sympathetic Vs Parasympathetic: Why Every Athlete Needs to Know the Difference BarBend
Decoding Cardio & Fixing Your Engine Athlete Daily

Snatch

Performance
Every Other Minute on the Minute x 20 (10 sets):
Snatch

Build to a heavy single for the day, not necessarily a new 1RM. The goal is no misses.

Fitness
Every Other Minute on the Minute x 20 (10 sets):
2 Snatch Deadlifts (3 seconds down) + 1 Power Snatch + 1 Overhead Squat 

If you’re newer to the lifts, then choose the Fitness option and work on pulling strength from the floor and a more controlled Overhead Squat. Use a weight that allows you to hit perfect positions.

Post loads to comments.
Exposure 1 of 8

_____________________

At 0:00
3 Rounds for Time:
7 Burpees
15 Wall Balls

Rest

At 5:00
3 Rounds for Time:*
7 Burpees
15 Wall Balls

*Faster than first round

Post times and Rx to comments.

That’s Jeremy’s Nicole-just-crushed-a-Deadlift-at-Iron-Maidens face

Next Sunday: Starting Strength Program Total

Want to see more lifts getting crushed and more faces being happy? The Starting Strength program will wrap up their cycle on Sunday, June 17th 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
Why Is It So Hard to Paint Lightning? Atlas Obscura
Bees May Understand Zero, a Concept That Took Humans Millenia to Grasp Smithsonian

WOD 6.9.18

In Teams of 3, with a running clock…

At 0:00
AMRAP 12 Minutes:
Bike for Calories

One partner working at a time. Score total calories.

Rest 3 Minutes

At 15:00
AMRAP 12 Minutes:
Row for Calories

One partner working at a time. Score total calories.

Rest 3 Minutes

At 30:00
800m Sandbag Carry

One partner working at a time, trade off as needed. Score load and time.

Post work and partner to comments.

The Fabulous Fox Fam stopped into Bell City CrossFit to see Coach MeLo at her new gym! 

Next Saturday: Kids’ Clothing Swap at CFSBK

We are hosting a kids’ clothing swap from 2 to 6pm next Saturday, June 16th. We are encouraging parents to bring in their children’s clothing to pass on to other member’s of the CFSBK community. Any and all clothes for children as young as newborns and as old as teenagers are welcome. Feel free to bring your clothes, place them in the appropriate area designated by age range, and then do a little browsing for yourself! Any clothes that are not taken by the end of the day will be donated to Urban Strategies Maternity Shelter.

News and Notes

• Today’s 11am Active Recovery class is cancelled. Still want to try something other than CrossFit group class? Check out StrongFit at 8am or Yoga for Athletes at 10am!

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Yesterday’s Results Board: Rest Day
Playground Workouts Can Be a Parent’s Best Fitness Friend Girls Gone Strong
Weight Training May Help Ease or Prevent Depression NY Time