Barbell Front Rack Step-Ups

3 x 8e

Use a “faster up-slower down” tempo. Start light enough to build in load over the next 3 weeks.

Back Squat

Heavy 3

Use a “faster up-slower down” tempo. One work set. NOT a 3R. Go by feel and leave 1-2 reps in the tank. 

Post loads to comments.
Week 1 of 6

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Tabata Burpees

8 Rounds:
20 Seconds of Max Burpees
10 Seconds Rest

Post total reps to comments.

Here’s a new vid starring Captain Osorio from our friends at Inside the Affiliate. It focuses on our movement quality scale, and it’s a really cool window into how our coaches help you move better! 

Upcoming Training Cycle Template

Training Cycle Dates: M 7/22/19 – S 9/1/19 (6 weeks)

Goals: Building from the previous cycle and continuing with regular aerobic work, we’ll be adding a day of aerobic interval training to the mix. Continuing with unilateral work, we’ll have a dedicated single-limb lower body day and a carry day, which will both progress through repeated exposures of the same movement over a few weeks. Deadlifts, Squats, Olympic lifting, strict upper body work, and of course metcons of varying time and modal domains will also be part of the cycle. Plus, we’re bringing back opportunities to develop/refine higher skill movements during warm ups and dedicated skill sessions…Get stoked!

Monday: Lower Body Unilateral + Squat

Weeks 1-3

Barbell Front Rack Step-Ups:
3 x 8e

Use a “faster up-slower down” tempo. Start light enough to build in load over 3 weeks.

Back Squat:
Heavy 3

Use a “faster up-slower down” tempo. One work set. NOT a 3RM. Ho by feel each week and leave 1-2 reps in the tank.

Weeks 4-6

Rear Foot Elevated Dumbbell Split Squats:
3 x 8e

Use a “faster up-slower down” tempo. Start light enough to build in load over 3 weeks.

Front Squat:
Heavy 3

Use a “faster up-slower down” tempo. One work set. NOT a 3RM. Go by feel each week and leave 1-2 reps in the tank.

Tuesday: Power Clean + Aerobic Interval Metcon

Weeks 1-6: Varied exposures

Not high-intensity intervals. The work on these is done at a slightly higher intensity/faster pace than you would be able to maintain during a straight aerobic session like the 30 minute pieces we did last cycle and are doing again on Fridays this cycle. Each interval should be repeatable after the rest period and should look and, importantly, feel the same. This may take some trial and error, so have fun with it!

Wednesday: Carry + Metcon

Weeks 1-3

Farmer Carry:
30 seconds x 1-2 sets

Start with a load you can carry for 30 seconds without putting down and progress week to week from there with the goal of building to your bodyweight or above. The “gold standard” is 2x bodyweight for 30 seconds.

Weeks 4-6

Single-Arm Farmer Carry:
30 seconds x 1-2 sets

Start with a load you can carry for 30 seconds without putting down and progress week to week from there with the goal of building to half your bodyweight or above. The “gold standard” is body weight for 30 seconds.

Thursday: Snatch + Metcon

Weeks 1-6: Varied exposures

Friday: Deadlift + Aerobic Metcon

Weeks 1-2: 3 x 8

Weeks 3-4: 3 x 5

Week 5: Heavy 2, 90% (of today’s double) x 2

Week 6: Heavy 1

Use a “faster up-slower down” tempo for weeks 1-5.

Saturday: Monster Metcons

Partner workouts!

Sunday: Upper Body Strict Pressing and Pulling + Metcon

Weeks 1-3

Seated Dumbbell Press + Strict Pull-Ups Superset:
3 x 8-10

Use a “faster up-slower down” tempo. Start light enough to build in load over 3 weeks. Use band assist, partner assist, or add weight to the Pull-Ups as needed.

Weeks 4-6

Superset Dumbbell Bench Press + Ring Rows:
3 x 8-10

Use a “faster up-slower down” tempo. Start light enough to build in load over 3 weeks. Change the angle of the body, slow down the negative, and/or add a weight vest to make the Ring Rows more challenging.

News and Notes

• Did you lose a MetroCard with some money on it a couple of weeks ago? A very kind member found it in our coatroom, and we’d like to get it back to you. Contact the front desk with the approximate dollar amount on the card to claim it.
• 12pm Pilates is cancelled this Sunday, July 28th. 
• Interested in Active Life Strength but not sure what it’s all about? Coach Keith is offering a free 1 hour session TOMORROW at 11am to discuss the details of the program. He will also provide free mobility and strength assessments as a sample of what you can expect to see in the class. Register HERE!

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When NYC Is Your Gym NY Times
How to Be a Beginner Outside

WOD 7.21.19

A1) Barbell Suitcase Deadlift:
5 x 3

Build to a heavy triple.

A2) Tall Kneeling Single-Arm Dumbbell Press:
5 x 5

Build to a heavy set of 5 on each side. 

Post loads to comments.

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Cash Out

4 Sets:
20 Bicep Curls
:30 Hollow Hold

No rest between movements. 

Post work to comments.

In case you missed it, photos from last weekend’s Starting Strength Program Total are up on our Flickr account. Relive the PRs! 

This Week at CFSBK in Review

1. Registration for new cycles of our classic Starting Strength Program opened this week. Most of these are sold out, but there are still some spots left in the A and E cycles. Go HERE to learn more and sign up.

2. Interested in Active Life Strength but not sure what it’s all about? Coach Keith is offering a free 1 hour session this Tuesday, July 23rd at 11am to discuss the details of the program. He will also provide free mobility and strength assessments as a sample of what you can expect to see in the class. Register HERE!

3. 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.

4. Behind the Desk returned on Wednesday with a profile of pro photographer and newish member of our front desk staff Aaron W. Say, “Hey, sup dude” (or something along those lines) next time you see him!

5. Today’s gonna be another hot one. Check out yesterday’s tips for working out safely in the heat and humidity.

6. 11am Active Recovery is cancelled today. 

7. 12pm Pilates is cancelled today. 

8. Today’s Free Intro Class is cancelled. 

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How Does the Body Make Vitamin D from Sunlight? JSTOR Daily
I’m Good Right Now The Players’ Tribune

Partner Double “Morrison“

In teams of 2 with one partner working at a time, complete the following for time:
100-80-60-40-20
Wall Balls 20/10, 14/9
Box Jumps 24/20″
Kettlebell Swings 24/16kg

Partition the work however desired with the goal to keep moving. The Kettlebell Swings are Rx’d as overhead.

Post time, Rx, and partner to comments.

The water goes in your mouth, David! | A classic photo by Thomas H. from Murph Day 2016

Beat The Heat

An excessive heat warning is in effect for New York City through 8pm tomorrow. The two biggest risks when working out in high or humid temperatures are dehydration and heat stroke. Dehydration occurs when your body loses more water than it requires for normal functioning, and heat stroke occurs when your body temperature rises faster than it can regulate. Both of these conditions are very serious and can lead to sickness and even death in extreme cases. That being said, you can do a couple of simple things to make sure you’re safe while working out:

1. Hydrate! Drink cold water before, during, and after you exercise. We have a water fountain in 608, a sink in 597, and a bunch of beverages for sale in the fridge. We encourage everyone to bring their own reusable water container. Try to drink water at regular intervals. You want to be taking in more water than you’re losing so don’t wait until you’re thirsty to start chugging.

2. Listen to your body. If you’re feeling lightheaded, dizzy, nauseous, begin to cramp, or display anything resembling fever symptoms, it’s time to stop, cool down and hydrate. Sometimes during hard workouts we try to “push through the pain,” but remember that putting yourself at risk in order to shave off an extra :15 seconds is both dangerous and contrary to why you’re here in the first place. (To get fit!)

News and Notes

• 11am Active Recovery is cancelled both today and tomorrow. 
• 12pm Pilates is cancelled this Sunday, July 21st. 

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The Scientists Behind Some of Our Favorite Junk Foods Smithsonian
Born to Walk Barefoot NY Times

Bench Press

Performance
1-1-1

Warm up and build to a heavy single. Use spotters on all work sets.

Fitness
3-3-3

Warm up and build to a heavy triple. Use spotters on all work sets.

Farmer Carry

Work up to a max load for 50′. 

Post loads to comments.

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Cooldown

3:00 Easy Row
3:00 Easy Bike
3:00 Easy Jog

Post work to comments.

Coach Keith did this video in one take

Tuesday: Free Active Life Assessment

Interested in Active Life Strength but not sure what it’s all about? Coach Keith is offering a free 1 hour session this Tuesday, July 23rd at 11am to discuss the details of the program. He will also provide free mobility and strength assessments as a sample of what you can expect to see in the class. Click the button below to register!

Register Here!

The new cycle will start next Tuesday, July 30th. Head over to the Active Life program page to learn more.

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How and Why to Single Leg Romanian Deadlift Breaking Muscle
Mobility Explained Barbell Medicine

Warm Up

3-4 Rounds Not for Time:
130m Jog/1:00 Bike/1:00 Row
5 Kip Swings, then in later sets 3-5 Pull-Ups, or practice
5 Thrusters, first set empty bar then building to work weight or slightly above

Use this time to “rev up the engine,” firm up a plan, and get in the right mindset.

Post work to comments.

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“Fran”

For Time:
21-15-9
Thrusters 95/65
Pull-Ups

This is the classic CrossFit couplet that has inspired and hooked so many CrossFitters over the years. So simple, yet so potent. The intention is for this to be brutally fast. The fastest times world-wide are completed unbroken and under 2 minutes. Scale accordingly. However, as always, there’s is room to gut out Rx’ing a benchmark such as this at a load or degree of difficulty that’s at the edge of your ability so you might also consider that when deciding what your “Fran” will look like today. Top athletes complete the reps unbroken and with minimal rest but your (and my) Fran might be very different. If you can do the 21 thrusters unbroken but then you wind up in a world of shit for the 21 Pull-Ups, then you should probably break those Thrusters up! Do you rest too much during the 15s? Have a strategy to minimize rest like: 3-5 breaths between sets or a controlled 3-5 count in your head. In any case, have a plan that is honest to your level of ability. Let your judge know your plan and ask them to help keep you to it. And as always, have fun!

Scale volume on the Pull-Ups (15-9-6 or 9-6-3) or to Ring Rows (with head inside!) as needed. Use lighter bars and larger bumps as available to save the 10s and 15s! There is a 10:00 cap on this workout. 

Post time and Rx to comments.

Sure, you’re strong, but are you strong enough to resist this face? Kokomo is one of many PupStarz pups who just might be at our upcoming adoption event! 

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

• Active Recovery is cancelled on both Saturday, July 20th and Sunday, July 21st. 
• 12pm Pilates is cancelled this Sunday, July 21st. 

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Study: Fruits and Vegetables Help Switch Off Genes Responsible for Obesity BarBend
Lessons from Highly Adventurous Commuters Outside