A1) Close Grip Bench Press:
5 x 3 @ 3011

No pause at the bottom but the turnaround should be controlled with little to no “bounce.” Add a few lbs to last week.

A2) Segmented Deadlift:
5 x 3 @ 3131

Tempo for these is @3131, read as: 1 second pauses at each of the 3 positions (1” > Knee > Mid Thigh) > 1 second at full extension > 3 second eccentric/lowering to the floor > 1 second pause on the floor. Add a few lbs to last week. 

Post loads to comments.
Week 6 of 6

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5 Rounds for Time:
10 Kipping Pull-Ups
20 Alternating Dumbbell Snatches 50/35
40 Double-Unders

The Dumbbell Snatches are “Open Standards” and should be medium-heavy for you, unbroken on the fast end. Modify volume on the Pull-Ups to as few as 5 per round or to Ring Rows as appropriate. Modify the Dubs to Alternating Foot Steps or 2x Singles.

Post time and Rx to comments.

 

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“Be Like Natalie”

Coach Whit recently posted these words of wisdom about her client Natalie on Instagram, and we just had to share:

Meet Natalie (again), who is now 85 years young! This week we did squats to a bench, dumbbell bent over rows, and then practiced getting down to and back up from the ground. About a month ago I asked Natalie if that was something she’d be interested in working on. We agreed it was a good idea and worked our way into it, step by step. A few weeks of practice and it’s getting easier! Anytime we try something outside our comfort zone, we can feel a lot of uncertainty, doubt, and fear. That’s normal and expected. It doesn’t mean we have to let those thoughts and feelings stop us. Natalie doesn’t. Be like Natalie!

We also recently posted a little update on Coach Fox’s client Neal G.!

News and Notes

• For more great stuff like this, follow our coaching staff on Insta! We posted this handy list not too long ago.
• Photos from the Community Potluck continue to roll in. Check out Thomas H.‘s set here!

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Every 90 Seconds for 10 Sets:
Power Clean 

Start at about 65-75% and build to a medium-heavy load for the day with the goal of no misses and no slop  Keep these crisp, focusing on timing and speed. Consider sloppy footwork or racking of the bar as misses. If you miss any set you must drop weight.

Post loads to comments.
Week 6 of 6

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4-5 Rounds or 20 Minutes:
1:00 Bike/Row/Jog
15e Single-Arm Plank w/Band Row
20 Alternating Prisoner Step-Ups
:30 Dual KB Rack Hold

Modify the plank w/band row to a plank with alternating forward reaches as needed. Use a box height that places the front thigh around parallel to the floor. Use a challenging load on the Kettlebell Rack Hold. 

Post work to comments.

Our first photoset from the Community Potluck is now up on Flickr. Check out more of Aaron W.’s photos here! 

Sunday: Gymnastics Kipping Workshop with Coach Brittany

Looking to get those coveted Kipping Pull-Ups in 2020? This gymnastics seminar with Coach Brittany will focus on developing the Kip Swing! Athletes will build the Kip Swing from the ground up, literally, by developing the hollow and arch positions on the floor before applying them on the rig. The primary focus will be developing the kip swing and progressing to Kipping Pull-Ups, but we will touch upon the kip swing as it pertains to Toes-to-Bars as well. Attention will be given to Strict Pull-Up mechanics, so athletes know how to get the most out of their strict pulling work. Athletes can expect to leave with a better understanding of how shoulder mobility and strength affects Strict and Kipping Pull-Ups, the prerequisite strength needed for Kipping Pull-Ups, how to develop the skill of Kipping, and how to increase Kipping Pull-Up capacity.

Who Should Sign Up

You do not need to be able to perform a Strict Pull-Up to attend this seminar. Athletes will be given modifications as appropriate in order to perform all movements. However, please be aware that you will be doing a lot of hanging, and although this can modified as well, please take that into consideration if you think it will limit your participation or enjoyment!

Date & Time

Sunday, February 16th  from 12pm-2pm

Cost

$60

Capped at 12 athletes.

Register Here!

Spots are selling quickly. Register now! 

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A) Front Squat:
5 x 3 @ 3011

No pause at the bottom but the turnaround should be controlled with little to no “bounce.” Add a few lbs to last week.

B) Chin Up:
5 x 3 @ 3011

No pause at the bottom but the turnaround should be controlled with little to no “bounce.” Add resistance or use band assistance that allows you to perform the reps at the prescribed tempo. As an alternative, perform Tall Kneeling Band Pulldowns. In either case the goal is use a more challenging variation than last week. Keep your neck neutral and avoid “chinning” yourself over the bar. Instead, keep the focus on the lats by pulling the elbows back and down toward the hips. The cue to “pull the bar/band to your sternum” may be helpful here.

Post loads to comments.
Week 5 of 6

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5 Rounds for Time:
9 Thrusters 115/80
45 Double-Unders

The barbell should be medium-heavy for you but unbroken. Modify the dubs to Alternating Foot Steps or 2x Singles as needed. 

Post time and Rx to comments.

THANK YOU!

Thanks to everyone who came out to the gym and made the Community Potluck a special night. Your cooking,  good company, and karaoke-ing are what make this  a special place. Thanks also to Coach Brett for organizing another great event!

News and Notes

• Missing something? It might be in our most recent lost and found dump! Be sure to claim your stuff before we donate it to CHIPS in a couple of weeks.
• Psst, do you subscribe to our newsletter? Please do to get monthly updates on general gym happenings, blog highlights, and programming info. Sign up HERE or via the link on the sidebar to the right!

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3 Rounds for Times:
30 Russian Kettlebell Swings 24/16kg
15 Burpee-Box Jumps 24/20″
500m Row

Rest 5 minutes between rounds.

Aim for consistent efforts, to within a few seconds each round. In particular, aim to maintain a consistent stroke rating and split on the Rows. Modify to a No-Push-Up Burpee and/or scale box height as needed. The kettlebell load should be medium-heavy, unbroken or purposefully broken up into 2-3 quick sets. 

Post times and Rx to comments.
Week 5 of 6

TONIGHT: CFSBK Community Potluck

Tonight’s the night. The Community Potluck is TONIGHT from 7pm to 10pm! We’re excited to get everyone in house to break bacon and socialize together outside of classes. This event will simultaneously kick off the new year, support the Look, Feel, Perform Better Challenge, and bring folks from all times and corners of the gym together.

This event is open to everyone and all are encouraged to come. Here’s the schedule for the evening:

7:00pm Doors open
7:30pm Dinner served
8:30pm Awards
9:00pm Karaoke begins

Your dish doesn’t have to be paleo, but please try and keep the ingredients of your dish to within the guidelines of the Challenge: animal and vegetable proteins, veggies, fruits, nuts, seeds, starches, legumes, and whole grains are all good to go. We’ll vote on the top 3 dishes, so bring your best recipe! You may, of course, opt to bring a healthy dessert that limits the use of sugars and refined grains.

• The gym will provide some alcohol, but feel free to bring whatever else you’d like. If you’re not drinking booze and want to bring a drink, seltzer is great, too!
• If your food needs to be kept warm, you’ll need to provide your own crockpot or other method for keeping it at serving temperature. We’ve got surge protectors and extension cords.
• We’ll provide notecards so you can label your dish and list its ingredients.
• When you leave please take everything you brought with you. Do not leave any pots, pans, Tupperware, utensils, etc. They will be discarded that night.
• There will be a raffle for one free personal training session with Coach David!
• We’ll be doing karaoke again this year!
• THERE WILL ALSO BE A BOUNCE HOUSE (for kids).
• We also need some volunteers to help set up before and clean up afterwards. To help set up, arrive by 6:30 PM! E-mail Coach Brett at Brett [at] Crossfitsouthbrooklyn.com to let him know you’re available.
• Let us know what you’re bringing by posting in the comments section of the event page.

We can’t wait to see you there. Bring your family and friends!

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A1) Half Kneeling Filly Press:
5 x 3 @ 3011

The racked kettlebell does not have to increase week to week, but choose a challenging load.
No pause at the bottom but the turnaround should be controlled with little to no “bounce.” Go a little heavier than last week if you can on both the press and the racked load. If you cannot use a heavier load for the presses then use the same load as last week and increase the tempo with a hold for :02 overhead.

A2) Deadlift:
5 x 3 @ 3111 

Add weight to last week. Note the tempo has a 1 second pause on the floor, no touch-and-go.

Post loads to comments.
Week 5 of 6

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AMRAP 9 Minutes: 
9 Push Jerks 135/95
6 Hang Squat Cleans 
3 Bar Muscle-Ups

The barbell should be medium-heavy for you. Modify the Bar Muscle-Ups to 2x Chest-to-Bar or Chin-over-Bar Pull-Ups as needed. 

Post rounds, reps, and Rx to comments.

Weekend Happenings at CFSBK

What’s happening at the gym this weekend? We’re glad you asked!

• The annual CFSBK Community Potluck goes down TOMORROW NIGHT starting at 7pm! This event will simultaneously kick off the new year, support the Look, Feel, Perform Better Challenge, and bring folks from all times and corners of the gym together. Everything you need to know is on the event page. Bring your friends and family. We can’t wait to see you there!
• Want to try something other than group class this weekend? Don’t forget that we offer 10am Yoga for Athletes and 11am Active Recovery on Saturdays and 11am Active Recovery and 12pm Pilates on Sundays!
• This is the last weekend to sign up for Coach Brittany’s Gymnastics Kipping Workshop on February 16th. Go HERE for more info. Spots are going fast!

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