In teams of 3 with 1 partner working at a time…

For Time:
150 Deadlifts 
150 Calorie Bike
150 Wall Balls
150 Calorie Row
150 Box Step Overs 

Scaling Options
A) 185lbs, 20lb/10′, 35lbs/24″
B) 125lbs, 14lb/9′, 20lbs/20″
C) 75lbs, 10lb/8′, 10lbs/16″

Post time and Rx 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!

Want to get a lot stronger? Registration for new cycles of our Starting Strength Program will open this Tuesday, March 3rd. Check the blog that day to sign up! 

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How Exercise Might Affect Our Food Choices NY Times
The Honest Guide to Mindfulness Zen Habits

A) Deadlift:
Heavy 3 @2111

Warm up to a single heavy set of 3 reps at tempo, slightly heavier than last week. This should be done with no misses and perfect form. The goal is to build success at moving heavy weights with near perfect form, so this should not be a true 3RM.

B) Barbell Row (Pendlay Row):
2 x 9-12

Add a few lbs to last week (or use about 35% of today’s heavy 3 deadlift). Prioritize good movement over load. 

Glen Pendlay explains the Pendlay Row: Notice that the barbel starts on the floor for each rep in these. There’s some momentum and speed off the floor yet Max’s back remains neutral and his torso remains near horizontal. If you can get into this position then perform them like this!

Barbell Row Demo: If lack of flexibility (most likely in the hamstrings) prevents you from maintaining a neutral spine with a horizontal torso and very little knee bend, then perform them like in this video. Note that the torso is still near horizontal and not “ratcheting up” with each rep. Due to grip fatigue you may have to use a lighter load for this variation. 

Post loads to comments.
Week 2 of 6

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For Time:
20-16-12
Alternating Dumbbell Snatches 50/35
Burpee-Box Jump Overs 24/20

Post time and Rx to comments.

CRASH-Beasts doing their final training session in Harvard’s Newell Boathouse last year

Sunday: CFSBK at CRASH-Bs

For the 11th year in a row, the CrossFit South Brooklyn Indoor Rowing Team is mounting a CRASH-Bs campaign! Held in Boston each year, CRASH-Bs is the premier indoor rowing championship.

Coach Nick will lead a crew of CRASH-Beasts to the 2020 CRASH-B Sprints this Sunday, March 1st, 2020 at Boston University’s Agganis Arena. For the last 14 weeks, Coach Nick has guided the team through a program based on his training regimen when he was competing at the Olympic level.

Here are the intrepid CRASH-Beasts who break the erg chain this weekend:

Jess Bailey
Asha Banker
Bob Barnshaw
Matt Boynton
Jon Bresler
Michelle Brindley
Chas Carey
Doug Clouse
Tammy Duncan
Tom Farley
Ray Forde
Michael Glynn
Richard Greenspan
Mike Iaia
Colette Komm
David Levine
Bridget McBride
Mike McCarthy
Joe Mefford
Amy Muckerman
Lynn Muckerman
Jim Murphy
Erica Nofi
Steven Norton
Robyn O’Brien
Lesley O’Seep
Nate O’Seep
Torie Pascoe
Karina Totah
Clint Trenkelbach
Jim Williams

Kick some ass, CRASH-Beasts. Let’s show our team some love in the comments. 

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Wodapalooza from a Blind Athlete’s Perspective Morning Chalk Up
Effective Communication in Coaching Starting Strength

Speed Box Squats:
50% x 3 x 10 @21X1

Rest :45-1:00 between sets.

Percentage recommendations are based off of a recent 1RM, or a few pounds heavier than last week. These should be LIGHT and FAST on the way up. Note the tempo includes a 2 second descent and 1 second pause at the box. This is meant to help prevent you from crashing onto the box and/or relaxing on the box. The intent is to find the box under control and maintain tension there before exploding up.

JTS Speed Squat Video (Though Chad isn’t using a box in these squats, they’re a great example of moving through perfect positions with amazing speed.)

Post loads to comments.
Week 2 of 6

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4-5 Rounds or 20 Minutes for Quality:
200m Row
1-2 Rope Climbs or 3-4e (top hand) Rope Body Rows
12e Single-Arm Overhead Walking Lunges
:30 Banded Tall Plank (band over low back and under hands)
:45-1:00 Rest

Modify the load and/or height on the box step overs so you can grab ’em and go. The intent is to move continuously through the circuit. 

Post work to comments.

Coach Brittany talking about Pull-Up mechanics at our recent Gymnastics Kipping Workshop | Photo by Thomas H. 

Yoga for Athletes with Guest Instructor Coach Fox

Coach Whit is out of town for the next couple of weeks, but never fear. Saturday’s 10am Yoga for Athletes will be led by Coach Fox on Saturday, February 29th and Saturday, March 7th.

Can’t make it to Yoga for Athletes but still want to try something other than group class this weekend? Don’t forget that we offer 11am Active Recovery on Saturdays and 11am Active Recovery and 12pm Pilates on Sundays!

Farewell to 5:30pm Short Circuit on Tuesdays and Thursdays

It is with heavy heart that we have decided to take the 5:30pm Tuesday and Thursday Short Circuit classes off of our schedule. Unfortunately, the time was a little too early to get enough traction, and there are scheduling conflicts that won’t allow us to push it to later in the evening. Today will be our final 5:30pm Short Circuit class. If this affects your membership or makes you unable to attend alternative classes, please contact us at info [at] crossfitsouthbrooklyn.com so we can find you a solution. Thanks so much for your support of the program and we hope to see you at other times and days

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Environmentalism, Frugality, and Minimalism Frugalwoods
5 Functional Exercises to Improve Warmups, Movement, and Overall Fitness BarBend

Bench Press:
Heavy 3 @2011
75% x 9-12 x 2

Warm up to a single heavy set of 3 reps at tempo, slightly heavier than last week’s 5. This should be done with no misses and perfect form. The goal is to build success at moving heavy weights with near perfect form, so this should not be a true 3RM. Finish with 2 sets of 9-12 reps at 75% of what you did for the heavy 3. These sets should be challenging but leave a rep or two in the tank. Have spotters in place on all work sets. 

Post loads to comments.
Week 2 of 6

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For Time:
15-12-9
Push Presses 115/80
Push Jerks
Lateral Burpees Over the Bar

Post time and Rx to comments.

Call for Models from Julie B.

A message from OGJB:

Speed Band Deadlift:
50% x 3 x 10 @21X1

Rest :45 to 1:00 between sets.

Use 50% of recent 1RM/Heavy Single (or a few lbs heavier than last week). These should be fast reps. You can choose Sumo or Conventional Deadlift, but we recommend sticking with one throughout the cycle. Focus on moving the bar with speed through perfect positions. Note the tempo includes a 2 second descent and 1 second pause on the floor. This is meant to help prevent you from bouncing the plates and/or relaxing on the descent. The intent is to lower the bar under control and maintain tension before exploding up. In each of the linked videos above you’ll see examples of moving through perfect positions with amazing speed.

Band Guide

If your MAX deadlift is…

<135: Orange Band
135-225: Red Band
225-315: Blue Band
315+: Green Band

Post loads to comments.
Week 2 of 6

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20 Minutes Continuous Effort:
25 Double-Unders
100’e Single-Arm Kettlebell Farmer Carry
270m Jog or .5 Mile Bike
:20 Ring Support Hold 

Modify the Doubles to Alternating Foot Steps or 50 Singles as appropriate. The Carries should be challenging, use an appropriate load. The supports can be done on the matador stations or on rings with bands to make them more stable, or further modified to a 40-60 second Tall Plank. In all cases, prioritize active shoulders and a rigid body position. 

Post work to comments.

 

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A post shared by CrossFit South Brooklyn (@crossfitsouthbrooklyn) on Feb 24, 2020 at 5:01am PST

Huge congrats to our own Cortisol Junkies Greg Carlson, Toni Smith, Pat Correia and Elly Correia on their 2nd place finish at Wodapalooza in the Scaled Team division. Absolutely incredible performance! In case you missed it, you gave you a full recap of our athletes performance in yesterday’s post

Sunday: Starting Strength Total at CFSBK

Coach Jeremy’s Starting Strengthers will wrap up their eight-week cycle this Sunday, March 1st 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!

Want to get a lot stronger? Registration for new cycles of our Starting Strength Program will open on Tuesday, March 3rd. Check the blog that day to sign up! 

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Jerk Grip Width Catalyst Athletics (video)
The Definitive Guide to the Kettlebell Snatch BarBend