Today is a scheduled rest/recovery day, but don’t worry! We are open and running on a normal class 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.

Sarah R. found one way to make the erg fun. Check out lots more great Fight Gone Bad 2018 photos by Thomas H. and Robert C. over on our Flickr account | Photo by Thomas H. 

REGISTER NOW FOR STARTING STRENGTH PROGRAM

Want to get a lot stronger? The Starting Strength program is an opportunity to spend 5 weeks with Coach Jeremy honing your technique and increasing your capacity at the most fundamental strength movements: Back Squat, Overhead Press, Bench Press and Deadlift. This small group format of 90 minute sessions offers one-on-one guidance, great camaraderie, and a simple roster of movements allowing you time to correct errors and challenge your limits.

Whether you are brand-new to lifting, someone with experience who has struggled to surpass a plateau, or just looking to try something different, by taking the time to focus exclusively on the lifts that support almost ever other activity you do inside (and outside) the gym, you will gain confidence and enhance your performance.

Because of the holidays, this round of Starting Strength cycles will be abbreviated to 5 weeks instead of the usual 8. But we’ll only charge you for 4 weeks because we love you and want you to get stronger. 

Upcoming Program Times and Dates

A cycle: Novice, 7pm Mon/Wed and 6pm Fri | Monday, Nov. 12th – Friday, Dec. 14th (FULL)
B cycle: Intermediate, 7pm Tues/Thurs and 10am Sun | Tuesday, Nov. 13th – Sunday, Dec. 16th (FULL)
C cycle: Morning Novice, 6:30am Mon/Thurs | Monday, Nov. 12th – Thursday, Dec. 13th 
D cycle: Continuing Education, 6pm Mon/Wed | Monday, Nov. 12th – Wednesday, Dec. 12th
E cycle: Late morning, all levels, 10am Mon/Thurs | Monday, Nov. 12th – Thursday, Dec. 13th 

A CrossFit Total testing one-rep maxes in the Back Squat, Press, and Deadlift will take place on Sunday, December 16th at 2pm to cap off all cycles.

Class Sizes: Space is limited to 4-10 participants
Class Length: 90 minutes

Pricing

3x Per Week Cycles: $300 paid upon registration
2x Per Week Cycles: $200 paid upon registration

Group Class/Open Gym/Active Recovery/Yoga/Pilates Add-On Option!

This add-on membership allows our 2x/week Starting Strength Program to attend two additional classes per week, outside of the regularly scheduled strength cycle classes. This includes group classes, Open Gym, and Active Recovery/Yoga/Pilates/Short Circuit/Strong Fit.

Price is $125 for 5 weeks billed at the start of the cycle.

Register here!

If anyone is confused as to which cycle they belong in or has any questions, they can contact Jeremy directly at Jeremy [at] CrossFitSouthBrooklyn.com to discuss placement.

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Yesterday’s Results Board: Farmer’s Carry / Gymnastics Complex | Power Cleans, Push Jerks, Burpees
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Farmer’s Carry / Gymnastics Complex

In 25 minutes, use a challenging load on the Farmer’s Carry and work up to a challenging rep scheme on the gymnastics complex:
A1) 200′ Single-Arm Farmer Carry (each)
A2) Gymnastics Complex: Toes-to-Bar + Chest-to-Bar Pull-Up + Bar Muscle-Up

For the gymnastics, first try to do one rep of each performed as a complex. If you can do that then, add volume and do 2 reps of each, and so on and so on. Baller status if you can perform a strict cycle on the complex! The goal is to stay on the bar and (relatively) seamlessly blend one movement into the next.

If you can’t yet perform the gymnastics movements then use the time work on your strength in each by performing a few low rep (1-4) sets of: Strict Toes-to-Bars/Hanging Leg or Knee Raises + Assisted Pull Ups, and Assisted Dips.

Post work to comments.
Week 4 of 8

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For Time:
15-12-9
Hang Power Cleans 95/65
Push Jerks 95/65
Lateral Bar Burpees 

Don’t let the lighter Rx’d load fool you. This one should be a sprint, and should burn a bit. Scale appropriately to achieve intensity and not become bogged down at any point. 

Post time and Rx to comments.

Here are a few of our favorite things in one neat package: Coach David… in collaboration with our buds at Beyond the Whiteboard… on CrossFit HQ’s site. This is the first installment in a new Inside the Affiliate series that you can look forward to seeing in the coming weeks and months, and it’s about our Free Intro Class. Pop some popcorn and give it a watch! 

Exhibit Your Work in the CFSBK Art Show!

Ever wonder what CFSBK would look like if it transformed into an art gallery? Well, those of us that participated in or attended CFSBK’s previous Art Shows know it looks pretty awesome. Our 5th Art Show will be Saturday, November 17th, and we need to know by Thursday, November 1st whether you want to participate.

The aim of the evening isn’t to sell the work of our artists (though if that happens, great!), but to showcase the often hidden talents of CrossFitters, bring our community together in a novel way, and to continue being the coolest CrossFit gym on the planet.

Want to Participate?

We’re excited about everyone who has reached out so far, but we want to hear from more of you. If you are an artist (even if your art is just a hobby) and a CrossFitter at CFSBK or beyond, reach out to Coach Brett at Brett [at] crossfitsouthbrooklyn.com by November 1st, 2018 to get on the roster of artists. If you haven’t participated before, your email MUST INCLUDE 2-3 images of pieces you would consider showing or pieces that are similar to what you would create for the show. The volume of responses we receive will determine how many of your pieces we can include.

Note: Several of you have asked if anyone can participate. Yes! But because we envision the show as an intersection of physical culture and the arts, the artist should be dedicated to fitness training (broadly conceived) in some way. They don’t have to work out at CFSBK.

The more diversity of mediums the better—painting, photography, film, collage, printmaking, dance, design, drawings, textiles, installations, or something we haven’t heard of yet.

News and Notes

• Want to get better on the old jumping rope? Of course you do. There are still spots left in the workshop with Olympian and jump rope expert Buddy Lee that we’re hosting this weekend. Head over to the event page for more details!
• Missing something? It might be in our most recent lost and found dump! Be sure to claim your stuff at the front desk before we donate it to CHIPS in a couple of weeks.

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Yesterday’s Results Board: Snatch Complex | NFT Work
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Snatch Complex

Performance
Every Minute on the Minute x 5:
6 Touch-and-Go Power Snatches

Rest 2 minutes, then…

Every Minute on the Minute x 5:
4 Touch-and-Go Power Snatches

Rest 2 minutes, then…

Every Minute on the Minute x 5:
2 Touch-and-Go Power Snatches

Choose a heavy load and work across on the 6s and 4s. If you can build on the doubles, then do so.

Fitness
Every Minute on the Minute x 5:
3 Snatch Deadlifts + 3 Hang Power Snatches

Rest 2 minutes, then…

Every Minute on the Minute x 5:
3 Snatch Deadlifts + 2 Hang Power Snatches

Rest 2 minutes, then…

Every Minute on the Minute x 5:
3 Snatch Deadlifts + 1 Hang Power Snatches

Warm up to a heavy load and work across on the first two EMOMs, aiming to build to a heavy complex on the final EMOM.

Post loads to comments.
Exposure 3 of 8

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5 Rounds for Quality:
1 min Row at 16 strokes per minute (moderate pressure pulls)
20s L-Sit (accumulate)
20 Band Pull Aparts

Post work to comments.

Brazilian Jiu Jitsu at CFSBK: Register Now!

Brazilian jiu jitsu (BJJ) is a full-contact grappling style that prioritizes strategy over brute force. Literally translating to the “soft” or “pliable” (jiu) “style” (jitsu), it is often thought of as the chess of martial arts. BJJ is, at its core, a self-defense system that employs positional advantages, joint locks, and chokes to defend against an opponent or attacker in an assertive and elegant manner. You needn’t be stronger than your opponent to subdue them, which makes BJJ one of the most practical and effective martial arts for all ages and sizes. There is no striking in Brazilian jiu-jitsu. This is a submission grappling art based on efficiency of movement, leverage, and timing.

The Level 1 Cycle is your jiu-jitsu starter pack. The course is geared towards anyone intrigued by BJJ but unsure where to begin, anyone who wants to become better acquainted with dynamic movement on the ground, and anyone who could use a review to jump back into it.

In Level 2, we will build on concepts and vocabulary of movement from the various positions with a larger portion of class-time dedicated to progressive resistance drilling, positional sparring, and straight sparring. If you have grappling experience from the past, you are welcome to jump into the Level 2 course!

These are both 4 week courses with 1 class per week.

Days & Times

Level 1 (November 11th – December 2nd): Sundays, 1:30pm – 3:00pm
Level 2 (November 11th – December 2nd): Sundays, 3:00pm – 4:30pm

Pricing

$100 (1 class per week)

About the Coach

Callie Brennan is a brown belt in Brazilian jiu-jitsu under Team Fabio Clemente. Callie has been training and competing for the past 7 years. She began teaching beginner and intermediate students under the guidance of Pan American champion Babs Olusanmokun and multiple time World and Pan American champion Dominyka Obelenyte. Callie has competed locally and internationally winning gold at American Nationals as a white belt, the Montreal IBJJF Open at blue belt, and New York IBJJF Open at purple belt in her weight. She also medaled in the Abu Dhabi Pro Trials at blue belt.

Callie recently founded Rag Doll Camps with her training partner and coach, Dominyka Obelenyte, with a mission to close the gender gap in the sport. She also teaches privately. Callie initially began CrossFit to supplement her jiu-jitsu practice, and she is looking forward to sharing it with the CFSBK community!

Feel free to contact Callie directly with any questions!

REGISTER HERE!

TODAY: Starting Strength Total at CFSBK

Coach Jeremy’s Starting Strengthers will wrap up their eight-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!

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2019 CrossFit Games Schedule BarBend
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WOD 10.27.18

In teams of 3, partners alternate full rounds on each workout.

AMRAP 15 Minutes:
12 Double Kettlebell Swings
9/6 Calorie Bike

Choose a medium-heavy load on the Kettlebell Swings.

Rest 5 minutes, then…

AMRAP 15 Minutes:
30 Double-Unders (or 60 Single-Unders)
3 Strict Handstand Push-Ups (or 9 Push-Ups)

The jump rope should be mostly unbroken and take about 20 seconds. Scale to one AbMat as needed, or to Push-Ups.

Post rounds, reps, and Rx to comments.

Sick of medical bills, co-pays, deductibles, and rising health insurance premiums? TONIGHT from 7 to 9pm, CFSBK will screen Fix It: Healthcare at the Tipping Point. This 22-minute documentary takes an in-depth look at our dysfunctional for-profit healthcare system and shows how moving to a universal, single-payer system might impact you as a patient, a provider, or a business. Check out the event page for more details!

Register for Anti-Gravity Strength

Struggling with your Pull-Ups? Stuck at the bottom of your Handstand Push-Up? Or do you just want to be able to do some badass weighted Chins? A new cycle Coach Arturo‘s popular Anti-Gravity Strength class starts Tuesday, November 6th. Better sign up!

Each AG Strength class will be an hour-and-a-half long, focusing on the strength and skills needed to improve Pull-Ups and Handstand Push-Ups. This will include a variety of skill exercises, progressions, weighted and strict practice, and other techniques to teach, develop, and perfect your Pull-Up and Handstand Push-Up. This fundamental strength work will carry over into other CrossFit gymnastics movements, including the coveted Muscle-Up. The class meets 2 times per week for 8 weeks according to the schedule below.

Schedule