Snatch Complex

Every 2 Minutes for 16 Minutes (8 sets):
Mid Hang Snatch Pull + Knee Hang Snatch Pull + Low Hang Snatch Pull + Low Hang Snatch

Pause for a 2 count at the Low Hang position before the Snatch. Focus on staying balanced and finishing your pulls vertically by extending the knees and shrugging the shoulders. The time that you’ll be hanging on to the bar and maintaining tension for this complex will limit the load. Build to a point that feels heavy but allows for perfect execution.

Post loads to comments.
Exposure 7 of 8

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3 Rounds:
AMRAP 1 Minute Double-Unders
Rest 1 Minute
AMRAP 1 Minute Kettlebell Swings
Rest 1 Minute
AMRAP 1 Minute Pull-Ups
Rest 1 Minute

Perfect day to practice jumping rope if you don’t have Doubles dialed in. Scale to Singles only if they are a work in progress. Choose a kettlebell load that you can swing for 20+ reps, and try to stay unbroken for the full minutes. Scale the Pull-Ups to banded or challenging Ring Rows as needed. Score total reps for each movement.

Post total reps for each movement and Rx to comments.

Photo by Robert C.

Fight Fall FOMO!

Today is the last day of summer, which is an extremely overrated season. So buck up! We have lots of cool stuff on tap for you this fall. Here are 2 upcoming you really won’t want to miss out on:

1. Tomorrow is the last day to register for Fight Gone Bad 2018, a day loaded with fun costumes, camaraderie, and fundraising for a great cause. On Monday, we gave you 5 reasons why you should sign up if you’re still on the fence. Do it! Do it! Do it!
2. In our effort to create a community of support for people from all walks of life, we are hosting a FREE workout tomorrow night at 7:00pm for anyone struggling with addiction, in recovery from addiction, or whose lives have been affected by addiction.This event will feature a beginner-friendly circuit workout, the opportunity to share and connect, and information about Shatterproof, a national nonprofit organization dedicated to ending the devastation addiction causes families. To learn more about Stronger Than Addiction and Shatterproof head over to the event page.

We’re looking forward to a fun, FOMO-free fall with you!

News and Notes

• MTA’s Brooklyn Community Conversation about Fast Forward, its plan to improve the organization, takes place on Tuesday September 25th from 6:30pm – 8:30pm at Medgar Evers College. Go here to learn more. Thanks to Karl for the info!
• Leah D. will be offering extended evening hours (until 8pm most days) for massage therapy today and tomorrow. Go here to learn more about Leah’s services and to book an appointment.
• We’ll be running on a modified schedule this weekend as we host the Birthfit Coach Seminar. All CrossFit group classes will run on our regular schedule, but there are a few cancellations. Check out the Schedule page to find out what’s happening.

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Yesterday’s Results Board: Back Squat | NFT Work
How We Walk Depends on Who We Walk With and Where We Live NY Times
5 Benefits of Heavy Thrusters BarBend

Back Squat

Fitness
3×5 LP

Heavier than last week.

Performance
65% x 5 x 3 (@22X2)

Deload week.

Post loads to comments.
Exposure 7 of 8

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4-5 Rounds Not for Time:
100′ Sled Push, AHAP
4-8 Strict Pull-Ups
90-120s Bike/Row/Jog

The sled push is down and back in either gym. The load should be heavy for you but should never stop moving (except for the turnaround). Add assistance/weight to the Pull-Ups as needed/able. Take the bike/row/jog at an easy pace.

Post work to comments.

Today marks CFSBK’s 11th anniversary. Happy birthday to us! In today’s video, Captain Osorio takes us back to the spot where it all began, which now looks very different. You can still see the “SNAFU” post that David refers to here

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 (September 30th –  October 21st): 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!

News and Notes

• We’ll be running on a modified schedule this weekend as we host the Birthfit Coach Seminar. All CrossFit group classes will run on our regular schedule, but there are a few cancellations. Check out the Schedule page to find out what’s happening.
• Just 3 days left to sign up for Fight Gone Bad 2018, a day full of fun costumes, badass athletic feats, and fundraising for a great cause. You don’t want to miss out, do you? Go HERE to register!
• The 2nd event of the 2018 Subway Series takes place at CrossFit Virtuosity this Sunday, September 23rd. There are still 7 spots up for grabs. Grab a partner and sign up here!

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Yesterday’s Results Board: Rest Day
Why You Feel Nauseous on the Air Bike OPEX
Is Breakfast Cereal Any Good for You? Gizmodo

Today is a scheduled rest/recovery day, but don’t worry! We are open and running on a normal class schedule, but 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). We recently explained why we program Rest Days twice a week and how you can get the most of of them.

Karina and Francine attended an Olympic weightlifting camp put on by Murder of Crows Barbell Club in collaboration with McKenna’s Gym over the weekend. They’re pictured here with Coach Mike McKenna, and they also met 1972 Olympic Gold Medalist Zygmunt Smalcerz! 

Friday: Stronger Than Addiction Workout at CFSK

In our effort to create a community of support for people from all walks of life, we are hosting a FREE workout this Friday, September 21 at 7:00pm for anyone struggling with addiction, in recovery from addiction, or whose lives have been affected by addiction. Being around others who have been through the same experience will show you are not alone. Come connect with others in the community and get a great workout!

This event will feature a beginner-friendly circuit workout, the opportunity to share and connect, and information about Shatterproof, a national nonprofit organization dedicated to ending the devastation addiction causes families. Join us for an evening of sweat and solidarity.

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Yesterday’s Results Board: Press / Sumo Deadlift | Thrusters, Burpees
Message to My Haters: You Are Correct, I’m a Neanderthal The Outline
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Press (Slower Down-Faster Up Tempo):

Fitness
3 x 5 Linear Progression

Heavier than last week.

Performance
4 x 2

Heavier than last week. The last rep of each set should be a challenge.

Sumo Deadlift (Slower Down-Faster Up Tempo):

Fitness and Performance
Heavy 3

After a few warm up sets, perform one heavy (but not max effort) set of 3 reps, heavier than Week 3. Keep it double overhand, but it’s okay to use a hook grip.

*Perform all sets of the Press, then move to the floor for the pulls.

Post loads to comments.
Exposure 7 of 8
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For Time:
15-12-9
Thrusters 115/80
Bar-Facing Burpees

Go for it! Try your best to hit the ground running and maintain intensity on this one. Thrusters should be unbroken.

Post time and Rx to comments.

Team Weight, Weight Don’t Tell Me (Jesse, Leslie, Micheline, and Jack) enjoying a well earned round of mango margs after Saturday’s Flex on the Beach event. There are a couple more pics from the day on our Flickr account. Thanks for representing CFSBK, gang! 

5 Reasons to Sign Up for Fight Gone Bad 2018

Fight Gone Bad, one of our biggest and funnest community events of the year goes down on October 20th. The deadline to register is this Friday, September 21st. You may be asking yourself, “Why should I do this big crazy workout?” Here’s why!

1. FUNDRAISING: Last year, we raised over $21,000 for the Brooklyn Community Foundation (BCF), a local organization dedicated to improving the lives of people in Brooklyn by strengthening communities through local giving, grant-making, and community service. This year, we’ll be partnering with BCF again and hope to surpass last year’s donation numbers. While you don’t have to fundraise, we encourage everyone to do their best, and there will be some sweet prizes for the top fundraisers. Go here to learn more about BCF and the important work they do.

2. TEAMS: Once our registration deadline ends on the 21st, we’ll create teams consisting of 6 athletes. This is a great chance to get to know your fellow CFSBKers better and make some new gym buds. Maybe you go to 6:30pm class and have always wondered what those crazy 6am’ers are really like. Now’s your chance! Check out last year’s team photos. Jay and Bjorn almost got engaged.

3. COSTUMES: With Fight Gone Bad happening so close to Halloween, we encourage teams to come up with a fun team name and dress the part! Last year we found out what it looks like when super heroes, pirates, and a team of David Bowies look like doing CrossFit. They still make a lot of weird faces, it turns out. But hey, we also give prizes to the team with the most spirit!

4. SCALING OPTIONS: Here’s CrossFit founder Greg Glassman explaining FGB in detail in a delightfully vintage video. Worried about those 75 lb. Push Presses? Don’t! It’s a challenging workout, but we’ll have scaling options available.

5. FRIENDLY COMPETITION: It’s just fun, and you’ll have the support of your team and the crowd that always turns out to cheer! Check out Coach Fox’s blog classic “Why Compete?” for a persuasive read on the joys of competition, even if you’re not a competitive person.

Register Here!

News and Notes

• Tonight’s 7pm Next Level Weightlifting class is cancelled.
• From September 11th to the 23rd, Leah D. will be offering extended evening hours (until 8pm most days) for massage therapy. Go here to learn more about Leah’s services and to book an appointment.
• Have you done Fight Gone Bad in years past?  What would you say to convince someone who was on the fence? Tell us in the comments!

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Yesterday’s Results Board: Clean | Row, Box Jumps, DB Snatches
Dad Rigged a Rowing Machine to Power His Kids’ Video Games YouTube
Do I Need to Lose Weight to Start CrossFit? CrossFit Journal

Clean Complex

Every 2 Minutes for 16 Minutes (8 sets):
3 Position Hang Clean (Hip + Knee + Low [1″] Hang Clean)

Pause for a 2 count at each Hang position before the Clean. Focus on staying balanced and finishing your pulls vertically by extending the knees and shrugging the shoulders. The time that you’ll be hanging onto the bar and maintaining tension for this complex will limit the load. Build to a point that feels heavy but allows for perfect execution.

Post loads to comments.
Exposure 6 of 8

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AMRAP 20 Minutes:
20/15 Calorie Row
20 Box Jumps 24/20″
20 Alternating Dumbbell Snatches 50/35

Aim to keep moving on this at a. moderate pace, never nearing redline. The Box Jumps should all be step downs, and the Dumbbell Snatches should be smooth and steady. When finished, you should feel like you could keep going for another 20 minutes.

Post rounds, reps, and Rx to comments.

Today’s 12pm Pilates class is cancelled, but Karina was kind enough to give us this 20-minute mat workout you can do on your own. Enjoy! 

Next Sunday: The Subway Series at CrossFit Viruosity

Another year has gone by, and it’s time once again for an NYC affiliate throw down: the 8th annual NYC Subway Series! All NYC affiliates are invited to participate—the affiliate with the best overall score at the end of 4 events wins the Subway Series Trophy and bragging rights for a whole year.

This year the 2nd event takes place at CrossFit Virtuosity on September 23rd. The Subway Series uses a team format (M/M and F/F), and there are both Scaled and Rx’d divisions, so we hope as many CFSBKers as possible will sign up.

Go here to register!

News and Notes

• Tomorrow night’s 7pm Next Level Weightlifting class is cancelled. Coach Frank is competing at the USA Weightlifting American Open Series 3 today. He’ll be lifting on the Blue platform at 1:25pm, and you can watch him on the live stream. Kick some ass, Frank!
• There’s less than a week left to sign up for Fight Gone Bad 2018, a day full of fun costumes, badass athletic feats, and fundraising for a great cause! Go HERE to get in on the fun!

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Yesterday’s Results Board: Team Sprint/Bench
New Elimination Style Format Coming to 2019 CrossFit Games BarBend
Controlling Fibromyalgia Through CrossFit CrossFit Journal (video)