Arnold Press / Back Squat Superset

A1) Seated Arnold Press:
2 x 14-16 @4121

A2) Back Squat: 
2 x 14-16 @4121

Rest :30 between movements and 1:00 between sets. 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 ball park of 40% for most folks. Modify to Goblet Squat as needed. 

Post loads to comments.
Week 1 of 6

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For Time:
500m Row

Then,

21-15-9
Dumbbell Thrusters 35/20 lbs
Kettlebell Swings 24/16kg

Post time and Rx to comments.

Reuters came to the gym a couple weeks ago during Friday Night Lights to profile our own 80-year-old badass Jacinto Bonilla. Watch! 

Upcoming Training Cycle Template

Training Cycle Dates: M 11/11/19 – S 12/22/19 (6 weeks)

Goals: This 6-week cycle will have a focus on accumulating muscle endurance, increasing motor control, and improving movement proficiency by using controlled tempo work with lighter weights at relatively higher volume. Expect to see lots of bodybuilding style strength supersets, longer aerobic pieces, and dedicated skill-strength work. Olympic lifting exposures will have a primary focus on variations that build strength endurance and will be mixed into the aerobic work we’re doing.

A note on tempo: To keep things simple, the prescribed tempo for the strength work (with the exception of Dips) this cycle is “@ 4121.” This should be read as:

4 seconds down/eccentric
1 second hold
2 seconds up/concentric
1 second hold

Take advantage of the time under tension that a slow tempo like this creates in order to get stronger and increase muscle endurance through good range of motion and positions.

Monday: Vertical Push/ Squat Superset + Metcon

A1) Seated Arnold Press

Weeks
1-2: 2 x 14-16 @ 4121
3-4: 3 x1 2-15 @ 4121
5-6: 3 x 8-10 @ 4121

A2) Back Squat

Weeks
1-2: 2 x 14-16 @ 4121
3-4: 3 x 12-15 @ 4121
5-6: 3 x 8-10 @ 4121

Modify to Goblet Squats as needed. Rest :30 between movements, 1:00 between sets.

Tuesday: Mixed Modal Aerobic Interval Training

The intent is to stay out of the “pain cave” and perform each piece at a sustainable and repeatable pace across each set 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.

Wednesday: Horizontal Push/Horizontal Pull Superset + Metcon

A1) Dumbbell Bench Press

Weeks
1-2: 2 x 14-16 @ 4121
3-4: 3 x 12-15 @ 4121
5-6: 3 x 8-10 @ 4121

A2) Pronated Grip Ring Row

Weeks
1-2: 2 x 14-16 @ 4121
3-4: 3 x 12-15 @ 4121
5-6: 3 x 8-10 @ 4121

Change the angle of the body to more horizontal and/or add a weight vest to increase the degree of difficulty. Rest :30 between movements, 1:00 between sets.

Thursday: Skill Work + Mixed Modal Steady State Aerobic Training

The gymnastics skill work will alternate between Kipping Pull-Ups and Toes-to-Bars. The intent on the conditioning is to stay out of the “pain cave” and work at a sustainable and repeatable pace across the entire workout. Signs that you’re in the right zone are: consistent split times for rounds, a focused yet relaxed facial expression, and the ability to maintain nasal breathing throughout. These workouts should feel slightly easier that Tuesday’s intervals.

Weeks
1, 3, 5: Toes-to-Bars
2, 4, 6: Pull-Ups

Friday: Decline Push/ Hinge Superset + Metcon

A1) Matador Dip, Box Dip, or Leg Assisted Box Dip

Weeks
1-2: 2 x 14-16 @ “Slower Down-Faster Up”
3-4: 3 x 12-15 @ “Slower Down-Faster Up”
5-6: 3 x 8-10 @ “Slower Down-Faster Up”

A2) Romanian Deadlift

Weeks
1-2: 2 x 14-16 @ 4121
3-4: 3×12-15 @4121
5-6: 3 x 8-10 @ 4121

A “4121” tempo is NO JOKE for Dips, even at just bodyweight. Use band assistance as appropriate or scale to a box version to complete the sets unbroken. Rest :30 between movements, 1:00 between sets.

Saturday: Partner Workout!

Generally written in “I go, You go” format, this creates a fun way to incorporate some medium intensity interval style work into our training.

Sunday: Vertical Pulling/Transverse (Rotational) Plane Superset + Metcon

A1) Dumbbell Lat Pullover

Weeks
1-2: 2 x 14-16 @ 4121
3-4: 3 x 12-15 @ 4121
5-6: 3 x 8-10 @ 4121

A2) Landmine Rotations

Weeks
1-2: 2 x 14-16 @ 4121
3-4: 3 x 12-15 @ 4121
5-6: 3 x 8-10 @ 4121

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

News and Notes

• Check back tomorrow to find out who is our November Athlete of the Month! 
• Do you hate and fear workouts that involve rowing? Or maybe you secretly love them but don’t want to admit it…? Either way, you have a good reason to train for the CRASH-B World Indoor Rowing Championship. Starting on Monday, November 18th, our resident Olympian Coach Nick will prepare participants for the March 1 event in Boston. Come to his info session at 2:15pm on Sunday, November 17th in the annex!

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How to Handle Your Family During the Holidays The Temper
CrossFit Rejoins Instagram Morning Chalk Up

Handstand Skill Work

Spend 15:00 working at the appropriate level on one or more of the following handstand progressions. Get plenty of rest between efforts and focus on perfect positions in a fresh state.

A) Working on a smooth wall kick-up

Rest as needed, when they’re consistently controlled, correct, and somewhat graceful, move on. The linked video is somewhat long but well worth a watch if you struggle with kicking up consistently.

B) Kicking up to a partner

Holding inversions focusing on stacking for sets of :05-:15 seconds. Partner’s alternate, rest as needed.

C) Working controlled kicking up with no spotter and safe exit strategies. 

D) Static Unsupported Handstand Attempts and/or Handstand Walking

Post work to comments.
Week 4 of 4

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30 Minutes for Quality: 
270m Jog
100′ Sled Push
10e Single-Arm Dumbbell High Pulls
130m Farmer Carry

Keep it aerobic and practice nasal breathing throughout today. 

Post work to comments.

This Week at CFSBK in Review

1. Be sure to check out Thomas H.’s photos from Friday Night Lights 20.4 and last Saturday!

2. Our 12pm Pilates class returns today with new instructor Frank Howell! Check out Thursday’s post to learn all about Frank and his class.

3. Do you hate and fear workouts that involve rowing? Or maybe you secretly love them but don’t want to admit it…? Either way, you have a good reason to train for the CRASH-B World Indoor Rowing Championship! Starting on Monday, November 18th, our resident Olympian Coach Nick will prepare participants for the March 1 event in Boston. Come to his info session at 2:15 on Sunday, November 17th.

4. Our 6th Annual Art Show will be Saturday, December 14th, and we need to know by Saturday, December 7th whether you want to participate. Go HERE for more info.

5. Friday brought another edition of The Update Show. Watch it to find out what’s going on in the CFSBK Open Intramural League!

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Kettlebell Kitchen Shuts Doors Morning Chalk Up
Working Out and Menstruation BarBend

Open Workout 20.5

For Time (partitioned any way):
40 Muscle-Ups
80 Calorie Row
120 Wall Ball Shots, 20/10, 14/9

Time Cap: 20 Minutes

Post time and Rx to comments.
Week 4 of 4

CFSBK CRASH-Beasts training at one of last year’s technique clinics

Want to Reach Your Rowing Potential? Come to the CRASH-Bs Info Session with Coach Nick On Sunday, November 17th!

Do you hate and fear workouts that involve rowing? Or maybe you secretly love them but don’t want to admit it…? Either way, you have a good reason to train for the CRASH-B World Indoor Rowing Championship! Starting on Monday, November 18th, our resident Olympian Coach Nick will prepare participants for the March 1 event in Boston. Come to his info session at 2:15 on Sunday, November 17th in the Annex. This meeting is open and free to anyone who’s “erg-curious” and wants to learn more about what’s involved. There will not be a workout.

Here’s some basic info:

• Everyone is welcome! There are no qualifying requirements, and you don’t have to be a CFSBK member. So tell your non-CFSBK friends! (If you have any!) In fact, you don’t even have to compete at CRASH-Bs to participate in this program.
• The events at CRASH-Bs are individual.
• The group will get together for three technique clinics (each of which will conclude with a workout) and four races.
• The workouts are DIY. Participants will do the workouts on their own.
• Nick will provide programming and support—including video analysis of your technique—throughout the program

At the info session at 2:15PM on Sunday, November 17th, in the Annex, Nick will explain the program in detail.

Send Coach Nick an email at Nick [at] CrossFitSouthBrooklyn.com if you plan to show up or if you have any questions.

Testimonials

“Is it cliche to say this program has changed my life?   Nick Peterson’s CRASH-B’s training program has changed my life. Rowing with coach Nick has given me back so much fitness, strength, and mobility that injuries and father time had robbed from me. His clear cut and scientific approach to the sport is one-of-a-kind, and I’d consider it a foolish regret to ever pass up an opportunity to train under his guidance. As the timing official at CRASH-B’s said to me during my first competition,”How’d you get HIM as a coach? He’s the best, you know. The best.” Plus, it’s a blast. I don’t know if there’s any training out there which creates such an atmosphere of camaraderie and fun. A rare opportunity to learn to be your best, from the very best. Not to be missed.” —Jim Williams

“CRASH-Bs is an excellent experience both from the mental and physical perspective. It is an incredibly well thought out program, varying intensity regularly while still pushing for clear and notable progress. It also provides a sense of camaraderie consistent with that of team sports. You’ll learn a great deal about rowing through Nick’s expertise and individual attention, and you’ll also learn about yourself through the training process. Finally, the culminating experience of Crash-Bs in Boston is a great reward in and of itself!” —Coach Keith

“Nick’s CRASH-B course was so much more rewarding than I first anticipated. It gave me the tools to push well beyond my limits and even changed the way I face challenges in my own life. I enjoyed the experience so much, I keep a photo of race-day on my fridge! So I’d encourage anyone who’s considering this challenge to seize the opportunity. You’ll get world-class training in rowing technique, learn how to design a winning strategy, and discover what you’re made truly of.” —Matt Cooper

Yoga Cancelled Today

Today’s 10am Yoga for Athletes class is cancelled.

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Open Workout 20.5 Description and Strategies Morning Chalk Up
20.5 Tips from Top Athletes and Coaches BarBend

Turkish Get-Up / Rear Foot Elevated Romanian Deadlift Superset

A1) Turkish Get-Up:
3-4 x 4-6 Each Arm

A2) Rear-Foot-Elevated Barbell Romanian Deadlift:
3-4 x 8-10 Each Leg 

Performed as a superset. Work up to a challenging set or two on each exercise. 

Post loads to comments.
Week 4 of 4

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Every Minute on the Minute x 20:
1) :40 Bike, Hard Effort
2) :40 Weighted Hollow Body Hold (scale up to Flutter Kick as able)
3) :40 Russian Kettlebell Swings
4) :40 Sandbag Hold
5) Rest

Post work to comments.

 

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Open Intramural League Rankings: Week 4 Results

In this week’s edition of The Update Show, Coaches Keith and Brett embark on a magical mystery tour to find Coach David. They also fill you in on the Open Intramural League standings and make some predictions about 20.5. Watch the shenanigans!

Current Ranking – Team – Overall Average 

1. The SMurphs: 21.9
2. Black Jacked: 23.18
3.The Pumpkin Spiced Lat-Days: 23.92
4. Muscle-Up Buttercups: 24.31
5. Tyrannosaurus Flex: 24.49

To find out who’s gonna win this thing, join us tonight starting at 7:00pm for our fifth and final Friday Night Lights event of the season. Everyone is welcomed to participate.

Go HERE to sign up for a heat! 

Please note that we’ll be offering 4:30pm and 5:30pm classes on Friday nights throughout the Open, but Friday 6:30pm classes will be cancelled. Because Friday is no longer a scheduled rest day, we’ll be running the Open Workouts only during Friday Night Lights and Saturday group classes. You can, of course, also do the workouts during Open Gym.

Yoga Cancelled Tomorrow

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

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Why Do People Hate Vegans? The Guardian
How Masters Women Dominated the NYC Marathon Outside

WOD 11.7.19

3 Rounds

In 5 Minutes:
12e Single-Arm Kettlebell Swings
24 Alternating Leg Goblet Reverse Lunges
8 Kipping Chest-to-Bar Pull-Ups
Max Calories Rowed In Remaining Time

Rest 5 minutes between sets.

Choose your own kettlebell load. Complete each round of today’s work at a pace that you could maintain for 20+ minutes. Pace as needed in order to have similar splits for each movement and set, and a similar score for each row. The first round should feel “too easy,” the second and third ones just right.  The Pull-Ups may be completed in as many as 4-5 quick sets: modify to Chin-over-Bar, volume to as few as half, or to Ring Rows as needed.

Post work to comments.
Week 4 of 4

Sunday Pilates Returns This Week!

Our Sunday 12pm Pilates class returns this week with new instructor Frank Howell! The Pilates Method can be great “accessory work” for a CrossFitter, not only because it improves flexibility and strengthens the abdominal and back muscles, but mainly because it can help you figure out how to use these muscles properly. We’ll go over neutral pelvis, engaging the transversus abdominis (say WHAT?), stabilizing the rib cage, and finding good shoulder girdle positioning. If any of this sounds intriguing to you, drop on in! You can use your punchcard or any recurring membership for Pilates.

A recent Athlete of the Month, Frank has been a member of CFSBK since 2013 (ish), and he is quick to share that his favorite CrossFit movement is the Double-Under (right? total weirdo!) and his preferred lift would be the Power Clean. These days you’ll find him at evening group classes during the week, late morning classes on the weekend, and Sunday Active Recovery as often as he can make it.

Frank has been doing Pilates since 2002 and initially got started as a way to focus on general fitness. Over time, Pilates became a key part of how he combats the impact of a career spent sitting at a desk, hunched over a computer keyboard. But in addition to Pilates being the antidote to modern life in NYC, he is a firm believer that Pilates helps athletes do movements they love to do. He has seen Pilates improve his running results (marathoner, no biggie…) and absolutely has seen it impact his efforts at CFSBK. Frank received his teaching certification from Core Pilates NYC.

Frank currently teaches Pilates in Manhattan at The Pilates Local (which, fun fact, is owned by the founder of CFSBK’s Pilates program Kristin Hoesl) and is excited to start teaching at CFSBK! He looks at this place as a community that he belongs to and cares about, and is pumped about being able to contribute to that community in this very specific way. He is also a HUGE fan of the previous two CFSBK Pilates instructors and continues chasing them around the city to take their classes. He is totes excited to be taking the Pilates torch forward and can’t wait for class on Sunday!

News and Notes

• Our 6th Annual Art Show will be Saturday, December 14th, and we need to know by Saturday, December 7th whether you want to participate. Go HERE for more info.
• Join us tomorrow for our fifth and final Friday Night Lights event of the Open! 

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The Right Kind of Exercise May Boost Memory and Lower Dementia Risk NY Times
Sasha Nievas Does 20.4 in 11:08 Morning Chalk Up