Today is a scheduled rest/recovery day, but don’t worry! We are open and running on our normal schedule. In today’s CrossFit group classes, you’ll have the option of doing either yesterday or tomorrow’s programming, which can be found in the comments section of today and every Rest Day’s post.

Pat left it all on the field for team 50 Shades of Gainz at one of last year’s Friday Night Lights events

Join the 2019 CFSBK Open Intramural Team Competition!

For the 4th year in a row, CFSBK is organizing a friendly, in-house intramural team competition during the CrossFit Open. This competition aims to promote a healthy community rivalry and provide motivation for all Open competitors to perform their best each week! Participation is voluntary, and those who wish to participate will be split into balanced teams with team captains assigned by CFSBK management. Team scores will be compiled at the close of each week by the captains using an average team ranking. Last year, we had 122 CFSBK athletes compete in this in-house competition. We’re hoping to surpass that number this year, but we need everyone to sign up as soon as possible!

You may perform the workouts scaled or Rx’d, whichever is most appropriate for you.

The Open workouts will be programmed for Saturday group class each week, which provides team members the opportunity to complete the workouts on Friday and Saturday during group class or Saturday and Sunday during Open Gym. However, if you must miss a workout (due to travel, injury, illness, etc.), it won’t necessarily negatively affect your team’s score, because the score will be an average of top submitted scores for each week.

Intramural teams are encouraged to attend the same group class, wear matching outfits/t-shirts (we’ll assign each team a color), and trash talk. Teams will be invited to compete against each other every week during a super-fun, good-vibez, open-to-all Friday Night Lights event.

This isn’t mandatory, so if you want to do the Open workouts without joining the intramural competition, you can.

You must be officially registered for the CrossFit Open to compete in the Intramural Team Competition, so go here to sign up if you haven’t already! Be sure to select CFSBK as your affiliate. 

Last year, we had 202 members register for the Open. That’s amazing, and we’d like to beat it this year. Right now we’re about halfway there. Can we get to 125 by the end of the day?

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Yesterday’s Results Board
CrossFit Open Workouts: What to Expect for 2019 WODprep
Museum of the Dog Takes Manhattan Smithsonian

WOD 2.11.19

200′ Sandbag/Goblet Carry
4 Strict Chin-Ups
8e Alternating Dumbbell Bench Press
:30 Forearm Plank

Work up to a challenging set or two on each movement. The carry is in front of the body, bear hug or Goblet style. Use bands or add weight to the Chins as appropriate. For the Bench Press, the “resting” position for the non-pressing arm is locked out above the chest.

Post work to comments.
Week 2 of 7

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Performance
For Time:
30-20-10
Wall Balls 20/10, 14/9
Hang Power Snatch 75/55

Fitness
For Time:
30-20-10
Wall Balls 14/10, 10/8
Hang Power Snatch 55/35

Lighter weights call for intensity, so try to push the pace and minimize your rest periods. Baller status for going unbroken!

Post time and Rx to comments.

James kicks off karaoke with a very special rendition of “Here Comes the Sun” at Saturday’s Community Potluck. Thanks to everyone who came out and made it a special night, and congrats to Coach Brett on organizing another great event! You can see more of Robert’s photos from the evening HERE | Photo by Robert C.  

The Open Is Upon Us

As most or all of you know, the 2019 CrossFit Open starts on February 21st, just a week and a half from today! The Open is a worldwide competition in which CrossFit HQ releases a workout (and a scaled version) each week for 5 weeks. Last year more than 380,000 people from all walks of life and all levels of fitness participated in the Open. For the 9th year in a row, CFSBK will be participating in the Open, and this post provides a quick rundown of how to sign up and participate.

How can I learn more about the Open and Sign Up?

Everything you need to know about the Open and registration info can be found on the CrossFit Games site. Make sure to register as a member of our affiliate AND our team (also called “CrossFit South Brooklyn”). We already have over 90 CFSBKers signed up!

Ok, I’m registered. What’s next?

Great! CFSBK will program the Open workouts every Saturday throughout the Open, which means you’ll have opportunities to perform the workouts during:

• Friday morning and afternoon CrossFit group classes
• Friday evening Open Gym as part of our “Friday Night Lights” events (open to all)
• Saturday at any CrossFit group class or during afternoon Open Gym
• Sunday evening Open Gym

Every Friday night of the Open, CFSBK will host a series of Friday Night Lights events. Anyone can come in to do the workout. We’ll help organize heats and judges and all the other stuff. Stay tuned to the blog for more info!

We’ll also be bringing back our Open Intramural League in which (if you so choose) you’ll be placed on a team of about 20-30 people. Your scores and participation will help your Intramural team earn points, and a victor will be crowned at the end of the competition (unless there’s a tie, which has happened). This is a totally voluntary, totally fun, and very low pressure way to add an element of camaraderie and friendly competition to the Open. You don’t need to be “good enough” or do the workouts as Rx’d to contribute points to your team. We’ll have sign up info very soon!

Member Survey & Intramural Opt-In (Super short!)

If you’re doing the Open, we want to get to know a little more about you so we can highlight and support members from different backgrounds and experience levels through the 5 weeks. Also, if you want to participate in Intramurals, we NEED you to fill this out to be on a team.

CFSBK Open Survey

May the WODS be with you!

Call for Potluck Recipes

We LOVED all the delicious food you made for the Community Potluck. In fact, we loved it so much that we want to make a CFSBK Potluck Cookbook! If you’d like to be included, please email Coach Brett at Brett [at] CrossFitSouthBrooklyn.com.

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Yesterday’s Results Board
Saving Bully Breeds One Rep at a Time Morning Chalk Up
New Review Challenges the “Use It Or Lose It” Muscle Memory Notion BarBend

WOD 2.10.19

80’e Mixed-Grip Carry
8e Hollow Position Alternating Leg Raises
4 Ring Rows with a 4 second hold at top
8 Band Good Mornings

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

Post work to comments.
Week 1 of 7

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Performance
For Time:
21-15-9
Deadlifts 275/185
Handstand Push-Ups

9 Minute Cap

You should be able to complete sets of 5-10 reps of each movement to Rx this workout.

Fitness
AMRAP 9 Minutes:
9 Deadlifts 185/125
9 Strict Dumbbell Presses 35/20

The loading should be medium-heavy and allow for you to do at least one set unbroken.

Post time and Rx or rounds, reps, and Rx to comments.

April 27-28: Barbell Medicine Seminar at CFSBK

Join Drs. Baraki and Feigenbaum for the Barbell Medicine seminar at CFSBK on April 27th and 28th. The Barbell Medicine seminar attempts to integrate modern medicine and legitimate strength and conditioning together to provide the background knowledge, coaching strategies, nutrition and lifestyle modifications, and personal form corrections needed to work with folks who may have common health issues.

Our lectures revolve around the most common health issues seen in both primary care by clinicians and in the gym by coaches. We’ll cover the background epidemiology, pathophysiology, and available treatments including training, nutrition, and lifestyle modification so that the attendee is armed with an arsenal of information to put into immediate practice. Lecture topics include:

• Exercise Screening and Prescription
• Obesity, Insulin Resistance, and Diabetes
• High Blood Pressure
• Nutrition and Supplementation Prescription
• Programming for Strength and Conditioning
• Low Back Pain
• Osteoarthiritis
• Testosterone and Endocrine Abnormalities

Practical On-the-Platform Sessions consist of real-time coaching and lifting practice by the seminar attendee with feedback from our coaching staff. The ratio of attendees to coaches is 6:1 so you’ll definitely get enough personalized attention.

The sessions include:

• Squat
• Press
• Deadlift
• Bench Press

This seminar is directed at anyone to increase their knowledge base on common health issues, available interventions, lifting technique, and core strength and conditioning practices.

Spots are limited! Sign up today!

REGISTER HERE!

Anti-Gravity Cancelled

Today’s 2pm Anti-Gravity class is cancelled.

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Yesterday’s Results Board: WODurday
Tell Me About the Planetary Health Diet NY Mag
New Adaptive Fabric Cools Down as You Heat Up Scientific American

WOD 2.9.19

3-5 Rounds:
1:00 Row/Bike
10 Push-Ups
5e Goblet Lateral Step-Ups
:30 Prone-Grip Bar Hang or :15e Single-Arm Bar Hang

Work up to a challenging set on each exercise.

Push-Up Scaling Options: Elevated Push-Ups, Push-Ups, Ring Push-Ups, Archer Ring Push-Ups

Post work to comments.
Week 1 of 7

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In teams of 3 with one partner working at a time…

3 Rounds for Time:
75 Double Kettlebell Swings 24/16kg
60 Box Jump-Burpees 24/20″
45 Pull-Ups

The Kettlebell Swings should heavy but doable for sets of 10-15 reps. Definitely do a few of these before committing to a weight. Scaling for Pull-Ups today is Ring Rows or Banded Pull-Ups.

Post time, Rx, and partner to comments.

TONIGHT: CFSBK Community Potluck

Tonight’s the night! 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!

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.

• Tim R. and Brooklyn Brewery have generously provided a keg of beer! 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! In case you want to practice beforehand, these are the YouTube channels we’ll be using: Sing King Karaoke and Karafun.
• THERE WILL ALSO BE A BOUNCE HOUSE (for kids).

Here’s the schedule for the evening and some additional info:

4:30pm to 6:30pm: Set up (We need volunteers! See below for info.)
7:00pm: Doors open
7:30pm: Dinner begins (As you pick what to put on your plate, also be sure to pick up a voting sheet to vote on your favorite side dish/salad, entree, and dessert!)
8:15pm: Dessert course
8:30pm: Awards and screening of documentary short on Fight Gone Bad 2018!
9:00pm: Karaoke
10:00pm: Clean up (Please stick around to help get the gym ready for our Sunday morning classes!)

Awards

Everyone is encouraged to fill out a voting sheet for their favorite side dish, salad, entree (separate awards for vegetarian and non-vegetarian options), and dessert. Voting will focus on both the taste and healthiness of the dish.

Fight Gone Bad Documentary

You may remember a film crew at our Fight Gone Bad event this past fall. Well, they finished their short film, and we’ll be screening it at the Potluck!

Volunteers

Come get involved and meet new people! We need a few volunteers to direct people as they come in the front door, help arrange food as dishes are placed on the tables, and MC the karaoke. Please contact Coach Brett at Brett [at] crossfitsouthbrooklyn.com at the email address above if you are available to help even for a short time during the evening!

• Active Recovery at 11 am is cancelled today!

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Yesterday’s Results Board: Rest Day
Why Performance Is More Important Than Victory Catalyst Athletics
Can You Get Too Much Exercise? What the Heart Tells Us NY Mag

Today is a scheduled rest/recovery day, but don’t worry! We are open and running on our normal schedule. In today’s CrossFit group classes, you’ll have the option of doing either yesterday or tomorrow’s programming, which can be found in the comments section of today and every Rest Day’s post.

This Week at CFSBK in Review

1. The Community Potluck is TOMORROW NIGHT, gang. We can’t wait to see all of your beautiful faces and eat all of your delicious cooking. The fun starts at 7pm. You can find the full schedule in yesterday’s post.

2. Our new training cycle kicked off this week. Go HERE to find out what you can expect in group classes through the end of the Open!

3. Get out of pain, stay out of pain, strengthen your weaknesses, and improve mobility and movement patterns, all while getting stronger in 2019. An AM cycle of Active Life Strength starts Tuesday, February 19th! This is a predominantly strength-based class specifically programmed to strengthen movements and improve positions based on your individual needs.

4. In our latest installment of Better Know a Member, we learned about memory maven and death-metal-listening mentalist Matt Cooper!  

5. We’re less than 2 weeks away from the start of the CrossFit Open! the comments were awesomeThis week we asked blog readers to reflect on their experience, and .

6. Tomorrow’s 11am Active Recovery class is cancelled. 

My Body, My Jokes on February 20th

My Body, My Jokes is a bimonthly stand up comedy show all about living inside these weird, gross, human-shaped bodies, and what they go through. As an antidote for Valentine’s Day, February’s theme is BREAK-UPS! Join host and CFSBKer Maria Heinegg and a group of hilarious comics as they tell jokes about the break-ups they’ve lived through, plus our relationship expert, Effy Blue, who will tell us everything we’ve been doing wrong in love. This months proceeds will be donated to Survived & Punished (S&P). S&P is a national coalition that organizes to de-criminalize efforts to survive domestic and sexual violence, support and free criminalized survivors, and abolish gender violence, policing, prisons, and deportations.

Tickets: $15 in advance/ $20 at the door

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Yesterday’s Results Board
Trust the Process Breaking Muscle
Expect Stiff Competition at This Year’s International Hair Freezing Contest Smithsonian