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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Mixed Carry (Farmer + Front Rack)

Warm up and work up to a challenging load for 100′ on each side. Use farmer handles (for the low hand), kettlebells, or dumbbells. 

Post loads to comments.
Week 5 of 6

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4-5 Rounds or 20 Minutes:
4 Wall Walks
16 Seated Pike or Straddle Leg Lifts
:30e Dumbbell Side Plank
1-2 Rope Climbs

Post work to comments.

James kicked off karaoke at last year’s potluck | Photo by Robert C. 

Community Potluck Schedule

We’re so excited for the CFSBK Community Potluck, which goes down this Saturday, February 8th! 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. Yesterday we gave you 5 Reasons to Attend the Potluck, and while we hope you’ll show up at 7pm and stay for the whole night, here’s the schedule for the evening:

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

Head over to the event page for more info! 

News and Notes

• Check out photos from last year’s Potluck to pump yourself up! 
• Want to get those coveted Kipping Pull-Ups? Join us Sunday, February 16th for a gymnastics seminar with Coach Brittany that 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. Go HERE for more info!

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A1) Back Squat:
5 x 3 @ 3011

A2)  3-Point Dumbbell Row:
5 x 3 @ 3011

No pause at the bottom but the turnaround should be controlled with little to no “bounce” (or torso movement in the rows). Add a few lbs to last week on both movements.

Post loads to comments.
Week 5 of 6

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For Time:
30 Calorie Row
15-12-9
Dumbbell Thrusters 50/35
Chest-to-Bar Pull-Ups 

Fast one today, unbroken on the fast end. Modify volume, load, and/or ROM (Chin-over-Bar or Ring Rows for the Pull-Ups) as needed. 

Post time and Rx to comments.

5 Reasons to Attend the CFSBK Community Potluck

Our annual Community Potluck is slated for this Saturday, February 8th from 7pm until around 10pm. If you’ve attended in years past, you know that it’s one of our funnest events of the year! Either way here are 5 reasons to whip something up and come out to the gym:

1. COMMUNITY: Maybe you only attend evening classes and are curious about the strange creatures who attend morning classes. Now’s your chance to meet them! This event is open to everyone and all are encouraged to come. Bring your friends and family.

2. FOOD: So much delicious food! CFSBK has some serious cooks, and you won’t want to miss their dishes. Let us know what you’re bringing by posting in the comments section of the event page.

3. KARAOKE: We’ll be doing it again this year. Start practicing now! Duets are encouraged.

4. BOUNCE HOUSE: The will be one (for kids, and maybe even adults depending on how the night goes).

5. FREE DRINKS: 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!

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.

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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 5 of 6

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AMRAP 10 Minutes:
10e Single-Arm Kettlebell Swings
10 Push-Ups

Choose a KB load thats on the heavy side of what you can move well. Modify the Push-Ups to Elevated or Knee as needed. If you can perform sets of 15+ Push-Ups easily, scale up to Ring Push-Ups. 

Post rounds, reps, and Rx to comments.

Sunday, February 16th: Gymnastics Kipping Workshop with Coach Brittany

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!

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Every 2:00 Seconds for 7 Sets:
2 x 3 Position Segmented Power Snatch

1″>Below The Knee>Mid Hang. This is a power snatch performed from the floor with 3 pauses on the way up. Aim to begin at about 65% and add weight as able with no misses. Stay tight these crisp, focusing on timing and speed. Press outs are misses. If you miss any set you must drop weight. 

Post loads to comments.
Week 5 of 6

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5 Rounds or 20 Minutes:
1:00 Bike/Row
20 Alternating No-Push-Up Renegade Rows
10 Single-Arm Kettlebell High Pulls
:20e Split Stance Pallof Hold

Post work to comments.

Oumou S. works her way through a set of Half Kneeling Filly Presses last week. Check out more recent photos by Aaron W. on our Flickr account! 

This Saturday: CFSBK Community Potluck!

One of our biggest and best events of the year is less than a week away! This year’s Community Potluck goes down this Saturday, February 8th! 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. The fun starts at 7pm and will continue until around 10. This event is open to everyone and all are encouraged to come. Bring your friends and family!

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).
• If you’d like to help out (and haven’t already been contacted) we’ll need some hands on deck putting everything away afterwards. If you stay until the end, we’d greatly appreciate some help cleaning up!
• 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. 

Get your heavy-duty plates ready. We can’t wait to see you there!

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