Dumbbell Bench Press / Pronated Grip Ring Row

A1) Dumbbell Bench Press:
2 x 12-15 @ 4121

A2) Pronated Grip Ring Row:
2 x 12-15 @ 4121

Use a load that’s light enough to allow you to perform the prescribed reps at the prescribed tempo. This will probably be in the ballpark of 40% for most folks. Change the angle of the body on the Ring Rows to more horizontal and/or add a weight vest to increase the degree of difficulty.

Rest :30 between exercises and 1:00 between sets. 

Post work to comments.
Week 3 of 6
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4 Rounds For Time:
10 Alternating Pistols
25 Wall Ball Shots
50 Double-Unders

Modify the pistols to alternating reverse lunges and the double-unders to alternating foot steps or 100 singles as needed. Can you do the wall balls unbroken?

CFSBK circa May 2009.
This is when we were still renting space at the Brooklyn Lyceum. Sometimes the space would be double-booked with a local orchestra’s rehearsal times. We had to train as quietly as we reasonably could while we enjoyed a live performance during workouts.

This Week’s Class Schedule

Wednesday, November 27th

Normal schedule until 7:30pm.
Cancelled: 3:30pm CrossFit Kids, 4:30pm CrossFit Preteens, 7:30pm CrossFit, 8:30pm CrossFit, Next Level Weightlifting Club

Thursday, November 28th (Thanksgiving)

8am CrossFit
9am CrossFit
10am CrossFit
8am-11am Open Gym Membership

Cancelled: Everything else

Friday, November 29th

9am Short Circuit
10am CrossFit
12pm CrossFit
4:30pm CrossFit
5:30pm CrossFit
630pm CrossFit
9am-1pm & 4:30-7:30pm Open Gym

Cancelled: 6am CrossFit, 7am CrossFit, 8am CrossFit, Fit 55+, Diapers & Dumbbells

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WOD 11.26.19

Every 5 Minutes x 5 Rounds

For Time:
3x
7 No-Push-Up Burpees
7 Deadlifts 185/125
7 Box Jump Overs 24/20

The barbell should be on the medium-light side and unbroken. Stepping in/out on the Burpee and up to the box is allowed. Choose a height that’s in your comfort zone and allows you to move continuously. The intent is to stay out of the “pain cave” and perform each piece at a sustainable and repeatable pace across each round to within a point or two. Signs that you’re in the right zone are: consistent split times, a focused yet relaxed facial expression, and the ability to maintain nasal breathing throughout. These workouts should feel slightly harder than Thursdays.

This workout is a repeat from 11.12.19 with an additional rep added to each round. Use the same scaling options you used that day and aim to either add a rep to what you did, OR to to finish each round a few seconds faster.

Post work to comments.
Week 3 of 6

A message from Nancy G.: “Bonjourno from Roma, where I’ll live until mid-December, before heading to Spain and then London. The advantage to affiliated boxes, I’ve learned, is that I’m already familiar with the equipment and movements. It was funny watching an Italian-speaking coach correct someone’s Hang Power Clean and being able to grasp exactly what they were telling the client. Thanks for preparing me so well, and love️ to all my CrossFit Brooklyn peeps. CrossFit Colli Portuensi is the local box I wound up joining for the month I’m in Rome because they’re a terrific affiliated box. This is a picture of me with Davide Cova, who runs the place a la South Brooklyn style, including attentive coaching, a friendly crowd, rap music, and bare feet!” 

New OG Hours Start Sunday!

Starting this Sunday, December 1st, we’re moving Sunday Open Gym to earlier in the day and offering longer hours. Now you can get your fitness on from 2pm to 6pm. There will no longer be OG from 6-8pm. All OG will happen at 608 Degraw, but please make sure to check in at 597 Degraw before your workout.

Thanksgiving Schedule

We’ll be running on a modified schedule this Wednesday, Thursday, and Friday for Thanksgiving. Check out the Schedule page to find out what’s happening!

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Seated Arnold Press / Back Squat Superset

A1) Seated Arnold Press:
3 x 12-15 @4121

A2) Back Squat:
3 x 12-15 @4121

Increase weight slightly from last week. This week the reps go down but there’s a third set. Use a load that’s light enough to allow you to perform the prescribed reps at the prescribed tempo.
Modify Back Squat to Goblet Squat as needed.

Rest :30 between movements and 1:00 between sets.

Post loads to comments.
Week 3 of 6

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For Time:
60 Alternating Dumbbell Snatches 50/35
40/30 Calorie Row
20 Kipping Pull-Ups

The dumbbell is CrossFit Open weight and should be medium-heavy for you, unbroken on the fast end. Modify the Pull-Up volume to as few as half, or to Ring Rows as needed. 

Post time and Rx to comments.

Territory Foods Comes to CFSBK

We’re so pleased to announce that meal deliveries from our new partner Territory Foods start this week. As with our previous partner Kettlebell Kitchen, Territory will deliver healthy, delicious meals directly to CFSBK twice a week (Mondays and Thursdays). Their food is responsibly sourced, free of refined sugars, and they don’t use ingredients that contain gluten or dairy.

Unlike other services that churn meals out of massive central commissaries, Territory’s independent chefs work in their own fully certified, local commercial kitchens and bring their unique culinary skill to every meal. Shape what you get to just what you need with weekly plans you can personalize by when you get delivery, what size meals you’d like, nutritional approach you’re following, ingredients you’d like to avoid and more.

Head over to the Territory website to learn more, and be sure to get $25 off your first order by using the code LAUNCHDAY25 when you create your account.

Thanksgiving Schedule

We’ll be running on a modified schedule this Wednesday, Thursday, and Friday for Thanksgiving. Here’s what’s happening:

Wednesday, November 27th

Normal schedule until 7:30pm.

Cancelled: 3:30pm CrossFit Kids, 4:30pm CrossFit Preteens, 7:30pm CrossFit, 8:30pm CrossFit, Next Level Weightlifting Club

Thursday, November 28th (Thanksgiving)

8am CrossFit
9am CrossFit
10am CrossFit
8am-1pm Open Gym

Cancelled: Everything else

Friday, November 29th

9am Short Circuit
10am CrossFit
12pm CrossFit
4:30pm CrossFit
5:30pm CrossFit
630pm CrossFit
9am-1pm & 4:30-7:30pm Open Gym

Cancelled: 6am CrossFit, 7am CrossFit, 8am CrossFit, Fit 55+, Diapers & Dumbbells

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Dumbbell Lat Pullover / Landmine Rotation Superset

A1) Dumbbell Lat Pullovers:
2 x1 4-16 @ 4121

A2) Landmine Rotations:
2 x 14-16 @ 4121

Rest :30 between movements, 1:00 between sets.

Post loads to comments
Week 2 of 6

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3 Rounds for Time:
15 Hang Power Cleans 155/105
12 Front Squats
9 Push Jerks

Post time and Rx to comments.

Today: Starting Strength Total at CFSBK

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!

News and Notes

• Tomorrow’s 4:30pm Crossfit Preteens class is cancelled. 
• We’ll be running on a modified schedule this Wednesday, Thursday, and Friday for Thanksgiving. Check out the Schedule page to find out what’s happening!

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Partner Metcons

In teams of 2 with one partner working at a time, partners alternate complete rounds of:

1) AMRAP 12 Minutes: 
20 Double-Unders
10 Dumbbell Deadlifts
10 Alternating Dumbbell Renegade Rows

Rest 6 minutes, then…

2) AMRAP 12 Minutes:
6 Burpees
8 Slam Balls
10 Wall Balls

Choose scaling options that allow for you both to move unbroken and relatively consistently. 

Post rounds, reps, Rx, and partner to comments.
Week 2 of 6

Tomorrow: Starting Strength Total at CFSBK

Coach Jeremy’s Starting Strengthers will wrap up their eight-week cycle tomorrow 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!

News and Notes

• Missing something? It might be in our latest lost and found dump! Be sure to claim your stuff before we donate it to CHIPS in a couple of weeks.
• This Monday’s 4:30pm Crossfit Preteens class is cancelled. 

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