Sumo Deadlift / Push Press Superset

A) Single Arm Sumo Deadlift:
5 x 3e

B) Single Arm Dumbbell Push Press
5 x 3e

Build to a challenging set or two on each exercise.

Post work to comments.
Week 6 of 6

_____________________

3 Rounds for Time:
400m Row
100m Farmer Carry
270m Run

Choose a challenging load that allows you to reform the carries with minimal rest. 

Post time and Rx to comments.

Longtime Starting Strengther Amy M. competes at last year’s Iron Maidens Raw Open. There are just 5 spots left in Iron Maidens 2019. Go HERE to learn more and claim one! 

Today: Starting Strength Total at CFSBK

Coach Jeremy’s Starting Strengthers will wrap up their 8-week cycle TODAY 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!

_____________________
Are You an Elk Parent or a Bison Parent? Outside
Strength Training Hasn’t Slowed Me Down at All Starting Strength

WOD 7.13.19

AMRAP 8 Minutes:
8 Box Jump Overs 24/20
12 (6e) Dumbbell Hang Power Clean and Jerk 50/35

Rest 4 minutes, then…

AMRAP 8 Minutes:
8 Pull-Ups
24 Reverse Lunges

Rest 4 minutes, then…

AMRAP 8 Minutes:
24 Double-Unders
12 Slam Balls

Move at an uncomfortable but sustainable pace though each AMRAP. Modify Pull-Ups to bands or Ring Rows and Doubles to Alternating Foot Steps or 2x Singles as needed.

Post rounds, reps, and Rx to comments.

Coach Jeremy’s Starting Strengthers will wrap up their 8-week cycle TOMMORROW 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!

This Week at CFSBK in Review

1. Frank Howell is our July Athlete of the Month. Congrats, Frank! Be sure to read his funny, enlightening interview.

2. A new cycle of Coach Ro’s Anti-Gravity Strength class starts July 23rd, and there are 3 spots left. Go HERE to learn more and claim one!

3. “Do you remember how sad all of the appliances were when they got left behind in the Brave Little Toaster? That’s how your water bottles feel when you don’t take them home.” Our long-running Behind the Desk series returned this week, and we got to know more about Liz M.!

4. Our Adaptive Athlete class kicked off this week! On Thursday, Coach KHarpz told us about the genesis of this very cool program.

5. PupStarz Rescue invites everyone to get into a different kind of “beast mode” on Saturday, July 27th, right here at CrossFit South Brooklyn. They will be bringing adorable and adoptable pups for meet and greets.

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

_____________________
I Can’t Stop Thinking About This 1991 Book About Pain NY Mag
9 Ways to Absorb Nutrients Better BarBend

Deadlift

3 x 12

Sets across. Heavier than last week. Use a “faster up-slower down” tempo. These should be challenging but feel like you could do another 1-2 reps per set. Touch-and-go reps are okay. Use a double overhand grip, hook if needed. 

Post loads to comments.
Week 6 of 6

_____________________

5 Rounds:
In 1:00…
12 Russian Kettlebell Swings (heavy)
Max Reps Burpees

Rest 3 Minutes between rounds

Aim to score consistently within 1-2 reps per round. 

Post work to comments.

Pupstarz alum Riley poses for our 2019 Dogs of CFSBK calendar

Saturday, July 27th: Pupstarz Adoption Event

PupStarz Rescue invites everyone to get into a different kind of “beast mode” on Saturday, July 27th, right here at CrossFit South Brooklyn. We will be bringing adorable and adoptable pups for meet and greets.

Time: 10am-1pm
Location: Crossfit South Brooklyn, 597 Degraw St.

PupStarz Rescue is an all-volunteer animal welfare group committed to the rescue and rehabilitation of dogs and cats in public shelters at high risk of euthanasia, as well as those in danger of abuse. We are committed to rescuing as many animals as possible, saving over 1,875 dogs and cats since 2015.

We will have everything from large pups to small pups, from young ones to older ones and just about everything in between! This event is also open to the public to stop in and check out the adoptables as well. Our latest adoptables are listed here.

We suggest that you fill out an application on our site before the event in order to be pre-approved if you are eager to adopt and take your pup home that day! We do require 3 references and a Facetime homecheck before adoption.

We will be posting the dogs that are confirmed for the event a few days before.

For questions please email us at rescue [at] pupstarzrescue.org.

Who knows? You might just find your future swolemate!

NEWS AND NOTES

• Tomorrow’s 10am Yoga for Athletes class is cancelled. 
• A new cycle of Coach Ro’s Anti-Gravity Strength class starts July 23rd, and there are 5 spots left. Go HERE to learn more and claim one!

_____________________
Use Bands to Build Bulletproof Abs Breaking Muscle
The (Political) Science of Salt CrossFit

“El Oso”

Take 20 minutes to build up to a heavy load on “El Oso,” the CFSBK classic barbell complex:
5 Touch-and-Go Deadlifts
3 Hang Power Cleans
1 Jerk

Hands must stay on the barbell for the entire complex. Any version of shoulder-to-overhead is acceptable. 

Post loads to comments.
Exposure 6 of 6

_____________________

Cash Out

4 Sets:
10 Hammer Curls
20 Band Triceps Pressdowns

Rest :30  between movements and sets.

Post work to comments.

Coach KHarpz and Ruchir, who was the first person to attend our first-ever Adaptive Athlete class

CFSBK’s Adaptive Athlete Class Kicks Off

By Katie Harper

When I first got into physical therapy school, I knew it was a start. I knew I wanted to help people and that I enjoyed physical fitness. Then I found CrossFit. I could see the lines; it was just about figuring out how to blend them.

In physical therapy school, I met Kelly Starrett, and he gave me one bit of advice I will never forget: “Just start coaching, and you will figure it out.” So I did just that. At my Level 1 seminar, I met some amazing people involved with Crossroads. That weekend in 2013, I made a long term goal to start my very own adaptive class.

But first, I learned the basics. For 4 years, I coached in tandem while earning my DPT degree and working a full-time physical therapy job. In 2018, I quit my full time physical therapy job to learn to become a better coach, to blend the best of both worlds.

I registered for the Adaptive Training Academy course, digested the material and realized I was finally ready to make my goal a reality. Thank you to Dr. Theresa Larson for encouraging me to get this going!

This week we kicked off our Adaptive Athlete program! I absolutely can’t wait to see this community grow. These are the reasons why I spent countless hours in the library and why I spend so much time in the gym learning the art of movement. This is the stuff that lights my fire. Thank you so much for coming, Ruchir!

News and Notes

• Saturday’s 10am Yoga for Athletes class is cancelled. 
• Coach Jeremy’s Starting Strengthers will wrap up their 8-week cycle this Sunday, July 14th 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!

_____________________
Loaded Carries Boring? Nah! They’re Essential Breaking Muscle
How Music Can Rev Up a High Intensity Workout NY Times

PULL-UPS

Choose the option below that you need the most. As a guide, we recommend focusing on the strict work for at least a few weeks if you can’t yet consistently perform sets of 5-10 strict, unassisted reps.

Strength Work:
8-10 sets of 2-6 Chest-to-Bar Pull-Ups (assisted as needed) or VERY challenging Ring Rows

Skill Work:
Perform 1-2 sets of 5-10 Strict Pull-Ups first to ensure your shoulders are properly warmed up,then practice Kipping or Butterfly Pull-Ups for 15 minutes. Come off the bar if/when your movement pattern falls apart. Perfect practice makes perfect! Be mindful of your hands and stay far away from tearing. If you’re feeling good, then after spending some time warming up and greasing a groove, go for a max unbroken set. #leaderboard

Post work to comments.
Exposure 6 of 6

_____________________

30 Minutes for Quality:
3:00 Row/Bike/Jog
10e Side Plank Rotations
10e Hand-to-Hand Kettlebell Swings
10 Barbell Upright Rows

The Kettlebell Swings should be at a light-to-medium weight. Rotate through the movements at a low intensity/aerobic pace. If you wear a heart rate monitoring device, then aim to say below about 150 bpm. Otherwise, you should be able to breathe through your nose the entire time and/or hold a conversational pace. 

Post work to comments.

Photo by Epic Life Images

Behind the Desk: Liz Marano

Over the rest of the summer you can look forward to new installments of our Behind the Desk series, about our beloved and much appreciated front desk staff! These CrossFitters take care of the important duties of checking in our members, handling walk-ins, tidying up after classes, and so many other things that it would take forever to list them. They are the glue that holds this gym together. Up first is the one, the only…

Name (and any nicknames):

Regal full name is Elizabeth Catherine Marano, but mostly just go by Liz, or Riz/Rizzay/Slizz in one particular friend group.

Where were you born and where did you grow up?

I grew up in Watertown, Connecticut, which is a small town known for basically nothing I can think of. It neighbors a lot of beautiful old Colonial towns and a not-so-beautiful city called Waterbury, home to the creepiest abandoned theme park on earth, Holyland USA.

How long have you been CrossFitting, and how did you arrive at CFSBK?

I think I took Foundations in 2017, so about two years? I started playing roller derby recreationally in 2016, and I think I really started getting serious about cross-training after I fell on my butt so hard that I almost broke my tailbone and couldn’t sleep on my back or get up from the floor for a few months. This was the first sport I’d played since I was a teenager, and my only other exercise involved a ton of walking and half-heartedly going to New York Sports Club every so often. Weak equals wobbly, and I wanted to get stronger so I was somewhat less likely to get horrifically injured in the future. (Spoiler: It helped!!)

A lot of other derby people were really into CrossFit (and the extra guidance and gentle peer pressure seemed like something I’d need), so I started looking into gyms in my general area. This one had the best Yelp reviews, so there ya go. Thanks Yelp!

Program your nightmare workout:

Death by Burpee Box Jumps.

Do you have any unusual rituals or superstitions?

I don’t know if this counts as a weird CrossFit habit, but I go through an identical mental pattern every time I have to do longer workouts, which are not my favorite. I start by finishing one round, thinking “Oh my god, why are there 18 minutes left I hate my life”, then finish another and “You are clearly dying, do one more and then you can quit”, then finish that next one and go “Actually this is fine”, finish the whole thing and leave feeling great. The illusion of crapping out early really gets me through the dark place.

My weirdest life habit is probably that I’ve gone to sleep to Law and Order SVU every night for years, even though it makes me have a lot of crime-related anxiety dreams.

What’s your hidden talent?

I’m a quasi-loner who hates asking for help, so I’m really good at teaching myself how to do almost anything and creatively fixing stuff like I’m a low-rent MacGyver. I turn my bike light on with a rubber band and a pen cap.

What are three (non essential like food and water) things you can’t live without?

Headphones (because walking is better with a soundtrack), a black bedroom (because sleep is better when your room is a cave), and glasses (because life is better when you don’t trip into traffic and die).

Any front-desk public service announcements ?

Do you remember how sad all of the appliances were when they got left behind in the Brave Little Toaster? That’s how your water bottles feel when you don’t take them home.

_____________________
US Women’s Soccer Team to Get Ticker-Tape Parade NY Times
Drinking Too Much Water Will Kill Me, and I Don’t Care The Outline