Dumbbell / Kettlebell Complex

12-16 Dumbbell Bench Press
16-24 Double Kettlebell Rack Walking Lunges

Work up to a challenging load on each. Rest as needed between movements.

Post loads to comments.
Exposure 1 of 8

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Performance
AMRAP 10 Minutes:
1, 2, 3, 4… adding 1 rep per round of…
Muscle-Ups

Perform 10 Russian Kettlebell Swings at 32/24kg after each round.

Fitness
AMRAP 10 Minutes:
1, 2, 3, 4… adding 1 rep per round of…
Strict Pull-Ups / Ring Rows + Ring Dips/Push-Ups

Perform 10 heavy Russian Kettlebell Swings after each round.

Post rounds, reps, and Rx to comments.

Do we need this sweet cable machine? No, but it does have many great applications and is just one more tool in our ever-expanding fitness arsenal. Only the best for our members! 

Upcoming Training Cycle Template

Training Cycle Dates: M 12/3/18 – Su 1/27/19

Goals: To build upon the unilateral strength work from the previous cycle, with an eye toward proficiency and stamina in these movements as they appear in the CrossFit Open. To develop the ability to express near maximal strength and execute higher skill gymnastics movements in a fatigued state, as they generally appear in the Open.

Monday

Dumbbell / Kettlebell Biased Strength / Stamina / Balance Training

Varied complexes and supersets with a focus on unilateral loading and bodyweight training.

Wednesday

Deadlifts, Back Squats, and Front Squats in EMOMs and Metcons

Thursday

Snatches in EMOMs and Metcons

Saturday

Monster Metcon

Partner, team, and/or longer duration workouts

Sunday

Clean and Jerks in EMOMs and Metcons. 

What are your goals for this 8-week training cycle? Tell us in the comments, and don’t forget to write them on the board by the bathrooms in 597! 

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Yesterday’s Results Board: Snatch | Box Jump Overs, Toes-to-Bars, Kettlebell Swings
Butter Coffee? No, I’m on Cheese Coffee Now NY Mag
Strong Communities: How CrossFit Is Creating Connections in an Era of Isolation Frederick News-Post

Power Snatch

Every Minute on the Minute x 4:
3 Power Snatches

Work up to a medium-heavy triple.

Rest 2 minutes, then…

Every Minute on the Minute x 4:
2 Power Snatches

Work up to a medium-heavy double.

Rest 2 minutes, then…

Every Other Minute on the Minute x 8:
Power Snatch

Work up to a heavy single for the day. Focus on properly consistent footwork and pulling under the bar enough to receive it. Press outs are misses.

Post loads to comments.
Exposure 8 of 8

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3 Rounds for Time:
15 Box Jump Overs 24/20
12 Toes-to-Bar
9 American Kettlebell Swings 32/24

Post time and Rx to comments.

CFSBK at Murder of Crows: Day 2

Yesterday, Coaches Chris and Jess Fox and front desker Kate Tk. competed at the USA Weightlifting Murder of Crows Open.

Today, Chris and Jess will be competing in the USA Powerlifting Murder of Crows Open along with Leah D., Charlie N., and Amy M. (pictured above). Having completed both days, Chris and Jess will have done a Super Total. Let’s show everyone some love in the comments!

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Yesterday’s Results Board: Team Metcon
The Best Foods for Athletes NY Times
Pre-Workouts: They’re Not Overhyped, But Are You? BarBend

Team Metcon

On Saturday, Chris, Jess, and Kate Tk. are competing in the Olympic weightlifting meet. On Sunday, Chris, Jess, Leah D., Chainsaw Charlie, and Amy M. are competing in the powerlifting meet. Chris and Jess are doing both, which they’re calling a Supertotal.

Let’s show them some love in the comments!

Today is a scheduled rest/recovery day, but don’t worry! We are open and running on a normal class schedule. In today’s CrossFit group classes, 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.

 

View this post on Instagram

 

A post shared by CrossFit South Brooklyn (@crossfitsouthbrooklyn) on Nov 16, 2018 at 8:29am PST

Toni with a new 1RM Lynsey Press. Keep an eye out for her inevitable Keith Press! 

This Week at CFSBK in Review

1. On Monday, we told you about CFSBKer Saul Melman’s interview with the writer A.M. Homes in Bomb magazine, which focuses on the relationship between his two professions (doctor and artist). It’s a terrific read!

2. 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.

3. Happy 80th birthday to the matriarch of CFSBK, the one and only Constance! “CT” is an inspiration and role model for us all.

4. Do you subscribe to our newsletter? Please do to get monthly updates on general gym happenings, blog highlights, and programming info! Our winter edition, which will feature a message from Captain Osorio himself, will be out next week. Sign up HERE or via the link on the sidebar to the right.

5. On Wednesday, we got to know sometimes Wicked Witch and sometimes front desker Carla S. (aka “Sticks”) in a new installment of our Behind the Desk series.  

6. Join Stacey C. for a women’s yoga retreat in the Catskills from February 1st to February 3rd! For more details and teacher bios click this link, check out the evite, or contact Stacey at staceylcerv [at] gmail.com.

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Yesterday’s Results Board: Power Clean and Push Jerk | Tabata Burpees and Box Jumps
Using Your Words As a CrossFit Coach Beyond the Whiteboard
Why You Have “Tight” Hips and What to Do About Them Girls Gone Strong

Power Clean and Push Jerk

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

Work up to a medium-heavy triple.

Rest 2 minutes, then…

Every Minute on the Minute x 5:
2 Power Clean and Push Jerks

Work up to a medium-heavy double.

Rest 2 minutes, then…

Every Other Minute x 8:
Power Clean and Push Jerk

Work up to a heavy single for the day. Focus on properly receiving the bar in the Clean. Press outs are misses.

Post loads to comments.
Exposure 8 of 8

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Tabata Mash Up

Alternating Tabata Rounds of:
Burpees
Box Jumps

Post work to comments.

Winter is coming… sorry, we mean our winter newsletter is coming! 

Subscribe to Our Newsletter!

Do you subscribe to our newsletter? Please do to get monthly updates on general gym happenings, blog highlights, and programming info! Our winter edition, which will feature a message from Captain Osorio himself, will be out next week. Sign up HERE or via the link on the sidebar to the right.

And hey, while you’re at it, be sure to like us on Facebook and follow us on Instagram!

News and Notes

• Leah, our in-house massage therapist, will be away from December 4th through the 12th, but she has slots open this week if you want to get an appointment in before she leaves. She is also offering extended availability from 9am to 8pm this Friday, November 30th. To learn more about Leah and her services, check out Sunday’s post!
• Join Stacey C. for a women’s yoga retreat in the Catskills from February 1st to February 3rd! For more details and teacher bios click this link, check out the evite, or contact Stacey at staceylcerv [at] gmail.com.

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Yesterday’s Results Board: Back Squat / Front Squat | Good Mornings / Knees to Elbows
Doctors on Easier Menopause Through CrossFit CrossFit Journal
In CrossFit Dover’s Student Fitness League the Kids Are Alright Morning Chalk Up