Every 6:00 for 6 Sets…

In 3 Minutes:
15 Dumbbell Thrusters
8 Burpees
Row Max Calories in remaining time (until the 3:00 mark)

Aim to work at a sustainable pace across all 5 rounds. This means getting to the rower at the same time and scoring the same calories each round. Score calories for each round. 

Post work to comments.
Week 4 of 6

 

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Finishing out a CrossFit Kids class with a hand eye coordination challenge where the kiddos need to successfully throw and catch a bean bag with their left and right hands for 6 reps before moving farther back

Yoga for Athletes Cancelled Today

Today’s 10am Yoga for Athletes class is cancelled. Want to try something other than group class this weekend? Don’t forget that we offer 11am Active Recovery today, as well as 11am Active Recovery and 12pm Pilates tomorrow.

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The Push to Get More Girls on Bikes Outside
Disability Is No Deterrent Morning Chalk Up

A) Deadlift:
Heavy 5 @2111

Warm up to a single heavy 5 at tempo, slightly heavier than week 1 if able. 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 5RM.

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

Add a few lbs to last week (or use about 30% of today’s heavy 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 4 of 6

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AMRAP 8 Minutes:
2, 4, 6, 8, 10, 12…
Single-Arm Kettlebell Swings Left
Single-Arm Kettlebell Swings Right
Kettlebell Box Step-Ups

Choose a kettlebell load and a box height that allow you to keep moving. Scale the Swings to Snatches if you’re proficient at the movement. Use the same load for the Step Overs, you may hold the bell anyhow (except for on the thigh) as long as you come to full extension with both feet on top of the box. 

Post rounds, reps, and Rx to comments.

 

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This Week at CFSBK in Review

1. Our in-house massage therapist Leah D. spent last weekend competing in the USA Powerlifting competition at the Arnold Sports Festival in Columbus, OH. On Monday, she told us how it all went down.

2. In case you missed it, we recently posted a statement outlining the measures we’re taking to minimize the spread of COVID-19 and offered some advice to members. 

3. Coach David is quoted in this Wall Street Journal article on ice cross downhill athlete Amanda Trunzo’s CrossFit training. Give it a read!

4. Put yourself in the expert hands of certified Wim Hof Method Instructor Michael Christoforo to learn the 3 pillars of the Wim Hof Method: Breathing Technique, Cold Exposure, and Commitment. This time CFSBK members get 20% of the seminar. Head over to Wednesday’s post to learn more and sign up!

5. Mark your calendars and get pumped. The 2020 East Coast Gambit goes down on Saturday, June 13th! Hosted right here at CFSBK, the Gambit is a premier, single day, functional fitness competition. Head over to the East Coast Gambit website to take a look at our new teaser video.

6. Tomorrow’s 10am Yoga for Athletes class is cancelled. 

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How to Prevent Loneliness in a Time of Social Distancing Scientific American
What You Need to Know About the Coronavirus The Atlantic

Speed Box Squats:
60% 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 FAST on the way up. Prioritize SPEED and perfect positions over load! 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 4 of 6

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4-5 Rounds or 20 Minutes for Quality:
30 Double-Unders/Alternating Foot Steps or 2x Singles
3-5 Strict Lean Away Pull-Ups
8-10 Alternating Leg Split Jumps
8-10 Rower Pike-Ups

Modify the lean away Pull-Ups to regular pull ups (bands okay) or ring rows and the Rower Pike-Ups to Knee Tucks as needed. The intent is to move continuously through the circuit. 

Post work to comments.

Save the Date: The 2020 East Coast Gambit

Mark your calendars and get pumped. The 2020 East Coast Gambit goes down on Saturday, June 13th! As you can probably see from the video above, last year’s Gambit was an enormous success. Hosted right here at CFSBK, the Gambit is a premier, single day, functional fitness competition.

The event is open to all individuals and will feature both RX and SCALED divisions. Expect the workouts to challenge you both physically and mentally, compelling you to do your very best on competition day! Cash and prizes totaling over $3500 will be awarded to the top 3 athletes in each division.

Head over to the East Coast Gambit website to take a look at last year’s events, results, and sponsors. You can also check out our photos from the big day! Whether you’re competing or cheering, we can’t wait to see you there! 

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Elite Gymnast Shares Core Training Progression and Tips BarBend
Sitting Is Bad for Our Health, Should We Squat More Instead? NY Times

Bench Press:
Heavy 5 @2011
70% x 9-12 x 2

Warm up to a single heavy single at tempo, slightly heavier than the 5 from a few weeks ago if able. 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 5RM. Finish with 2 sets of 9-12 reps at 80% of what you did for today’s heavy 5. 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 4 of 6

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For Time:
15-12-9-6-3 Power Cleans 135/95
5-4-3-2-1 Ring Muscle-Ups

The barbell loading should be medium heavy, unbroken on the fast end. Scale volume on the Muscle-Ups (to as few as 1 per round as needed or modify to 3x Ring Dips/Push-Ups. 

Post time and Rx to comments.

March 29th: Wim Hof Fundamentals Workshop Returns to CFSBK

Put yourself in the expert hands of certified Wim Hof Method Instructor Michael Christoforo to learn the 3 pillars of the Wim Hof Method: Breathing Technique, Cold Exposure, and Commitment. Find out how you can utilize oxygen and cold exposure to optimize body & mind, and learn about the underlying physiology.  The intimate quality allows for ample personal attention, and feedback tailored to your specific situation. Whether you are looking to improve mental or physical performance, relieve symptoms related to an illness, or are just curious to find out what the Wim Hof Method is all about— a WHM workshop offers something for everyone. This time CFSBK members receive 20% off with the code below!

The program generally kicks off with an introduction to the Wim Hof Method, and always includes a breathing session and an (optional) ice bath. At the end there is ample room for reflection, and the Instructor is there to answer questions throughout the workshop.

Instructors have their own specializations, and there is some variation across the individual workshops. A detailed overview of the day is sent out upon registration.

If you have no prior experience with cold exposure, we recommend you finish your showers cold in the days leading up to the workshop. This may be overwhelming at first, but just try to relax, focus on your breath, and bring it into a controlled, steady rhythm.

Date, Time, and Pricing

Sunday, March 29th from 3:00pm to 7:00pm
Price: $125

Register Here!

CFSBKers receive 20% off with the code fertilesoil! 

Who is this workshop for?

This workshop is suitable for everyone, but does require a basic level of health. Out of precaution, we advise against participation during pregnancy, or if you are epileptic. People with cardiovascular issues, or any other serious health conditions should always consult a medical professional before starting the Wim Hof Method.

What to Bring

• Warm comfy clothes
• Yoga mat (CFSBK has plenty you can borrow!)
• Bathing suit and towel (if ice bath bound)
• Open minds and hearts

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All Lifts Are Technical So Learn to Do Them Right Breaking Muscle
Upgrade Your Oatmeal Like a Pro Athlete Outside

Speed Band Deadlift:
60% x 3 x 10 @21X1
Rest :45-1:00 between sets.

Use 60% of recent 1RM/Heavy Single (or a few lbs heavier than last week). These should be fast reps. Focus on moving the bar with speed through perfect positions. 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 4 of 6

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20 Minutes Continuous Effort:
12 Calorie Row (8 Bike)
:30 Dual Kettlebell Rack March, heavy loading
8-10e Cross Body Dumbbell Romanian Deadlifts
50′ Seal Walk (feet on sliders)

The Kettlebell Rack March should be challenging, use an appropriate load. 

Post work to comments.

Stella’s work on display at our last CFSBK Art Show

Stella and The Women’s Crossword March

A note from Stella Z.:

This month, several major crossword markets are participating in The Women’s Crossword March, agreeing to publish only women for an entire month. As part of this effort, I’ll have puzzles in two major markets this month—Universal Andrews McMeel Syndicate (which supplies puzzles to the New York Post and other papers) on Wednesday, March 11, and USA Today on Friday, March 20.

The puzzles can be solved for free online at the links below:

Universal/AMM (requires downloading the free Across Lite program)
USA Today

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.

News and Notes

• In case you missed it, we recently posted a statement outlining the measures we’re taking to minimize the spread of COVID-19 and offered some advice to members. 
• Coach David is quoted in this Wall Street Journal article on ice cross downhill athlete Amanda Trunzo’s CrossFit training. Check it out!

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4 Forgotten Exercises That Can Deliver Serious Gains BarBend
Why Your Brain Needs Fat CrossFit