WOD 2.14.19

3 Jefferson Deadlifts
6 Strict Toes-to-Bar / Hanging High Knee Raises
9 Single-Arm Dumbbell Presses

The Jeffersons and Presses are each side. Work up to a challenging set or two on each exercise. Jefferson Deadlifts are likely a movement you have not trained much so begin conservative and increase load as appropriate.

Post work to comments.
Week 2 of 7

_____________________

Performance
For Time:
21-15-9
Power Cleans 115/80
Push Presses 115/80
Kipping Pull-Ups

The load should be light for you and the reps unbroken on the fast end.

Fitness
For Time:
21-15-9
Power Cleans 75/55
Push Presses 75/55
Jumping Pull-Ups

The load should be light for you and the reps unbroken on the fast end.

Post time and Rx to comments.

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.

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?

CFSBK & BCL

Your favorite gym (this one) was recently featured on the Brooklyn Creative League blog’s list “6 Gyms Within Walking Distance of Brooklyn Creative League.” As they say, we aim “to challenge and motivate all its attendees, striving to accept everyone for who they are.” Thanks, friends!

_____________________
The Machine Stops The New Yorker
Eye Gaze Direction for the Bench Press Starting Strength

WOD 2.13.19

Every Minute on the Minute x 4:
1) 8e Alternating Cossack Squats
2) 8e Single-Arm High Pulls
3) 8e Split Stance Single-Arm Band Chest Press
4) :20e Side Plank
5) Rest

Work up to a few challenging sets on each exercise. Perform the Cossacks using a rig for support as needed. Doing them well is more important than doing them heavy. For the Chest Press, square your chest and hips up and resist rotation as you perform them.

Post work to comments.
Week 2 of 7

_____________________

A1) 8e Barbell Front Rack Reverse Lunges
A2) 5e Renegade Rows (no Push-Up)

Work up to a heavy but doable set on each exercise, resting as needed between sets.

Post work to comments.

Vini gets emotional during karaoke. Check out more photos from the Community Potluck on our Flickr account. And hey, don’t forget to send your Potluck recipes to Brett [at] CrossFitSouthBrooklyn.com for our cookbook!

News and Notes from CFSBK Members

• Anise F. is competing in her first USAPL meet this Saturday, February 16th at the Murder of Crows Open. Head over to 919 Bergen Street to support her (admission is $10 at the door, cash only). Anyone else competing? Let us know in the comments so we can shout you out!
• 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

TWEET THE DEETS

_____________________
Yesterday’s Results Board: Rest Day
Sigurdardottir Shares Advice for Training Through Injury Morning Chalk Up
On the Origin of Darwin Scientific American

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?

_____________________
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

_____________________

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.

_____________________
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

_____________________

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.

_____________________
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