Snatch Complex

Every 2 Minutes for 20 Minutes (10 sets):
Snatch Pull + Low (1″) Hang Snatch Pull + Low (1″) Hang Snatch

Pause for a 2 count 1″ from the floor 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 amount of time that you’ll be hanging on to the bar and maintaining tension for this complex will limit the load. Build only to a point that feels heavy but allows for perfect execution.

Post loads to comments.
Exposure 5 of 8

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AMRAP 12 Minutes:
12 Toes-to-Bars
12 Burpee-Box Jumps 24/20″

Scale the Toes-to-Bars to Hanging Leg or Knee Raises as needed.

Post rounds, reps, and Rx to comments.

This Sunday: The Subway Series Stops at CFSBK

The 2018 Subway Series starts right here at CFSBK this Sunday, September 9th at 12pm. We’re super proud and very excited to host this awesome event! Here’s some important stuff you need to know:

• You can find the workout descriptions and standards here. We also made video walkthroughs for each workout: “Synchro AMRAP,” “Double Trouble Chipper,” and “Heavy 10.”
• We’re still on the hunt for volunteers to help out with set up/break down, judging, and scorekeeping. It’s a great way to get involved and make some new gym buds, even if you don’t want to compete. Email David [at] CrossFitSouthBrooklyn.com if you’re interested. We really need your help!
• We’re running on a modified schedule that day. You can find that schedule right here.
• Not competing or volunteering? That’s cool, too. Come out and cheer for your fellow CFSBKers as we defend our home turf!

Tomorrow: Free Next Level Weightlifting Club Class

Want to get better at Olympic lifting? We recently added 2 additional Next Level Weightlifting Club classes from 12 to 1:30pm on Wednesdays and Fridays, and this week those afternoon classes are free! There’s no need to register beforehand. Just show up tomorrow and get your Oly on!

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Yesterday’s Results Board: Back Squat | “Helen”
Can You Do 10,000 Double-Unders in 30 Days? Morning Chalk Up
Setting the Standard The Players’ Tribune

Back Squat

Fitness
3×5 LP

Heavier than last week.

Performance
80% x 3, 80% x Max Reps (more than Week 1)

Warm up, then perform one set of 3 at 80% (of 1RM), followed by a max rep set at the same load. Use a spotters, but aim to end the set 1 rep shy of failure. The goal is no failing.

Post loads to comments.
Exposure 5 of 8

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“Helen”

3 Rounds for Time:
400m Run
21 Kettlebell Swings 24/16kg
12 Pull-Ups

The unfortunate key to doing well on this benchmark is to run fast and do everything unbroken with very little transition time. If the runs will take you much more than 2 minutes, scale them to 270m. The Kettlebell Swings are Rx’d as overhead/American and should be medium-heavy for you. If you can’t get the bell overhead in a good position, do Russian swings. It’s okay to break up the Pull-Ups into a few sets per round. Unless you’re a Pull-Up ninja, scale some volume if you’re doing them strict, or to Jumping Pull-Ups/Ring Rows as needed.

How to decide? Jumping Pull-Ups are a great way to keep the intended metabolic stimulus in a workout (such as “Helen”) with a moderate amount of Kipping Pull-Ups, and Ring Rows are great for developing some strict pulling strength in a horizontal plane that can help develop into a Pull-Up. Still not sure? Do the one you haven’t done recently.

Post time and Rx to comments.

Want to Explore the World of the Rings?

Join guest gymnastics Coach Ken Haller as he takes you through 5 weeks of gymnastics strength training! This 1.5 hour long class will incorporate different facets of body weight strength training and movement.

Each class will focus on three to four distinct areas: warm-up and active mobility, rings skill work (Muscle-Ups, Levers, etc.), bodyweight strength conditioning, balance (on hands and feet), and flexibility. Students will be asked to have a goal or intention to focus on over the 5 weeks. Students can then focus on that goal outside of class.

Class Outline:
Rings
Support
Inverted Hangs
Back Levers
Muscle-Ups
Ring Routine
Balance
Headstand
Handstand
Mobility

When: 5 Thursdays from 7:30pm to 9:00pm (9/13, 9/20, 9/27, 10/4, 10/11 )
Cost: $120 for 5 weeks
Buy-in: Previously attended rings class or 1 Pull-Up for women or 3 for gents

Register Here!

More About Ken

Ken Haller was a nationally competitive gymnast in Newton, MA and at the University of Michigan. After graduating, Ken coached for eight years at Capital Gymnastics in Northern Virginia where he coached regional and national champions. His students have gone on to be NCAA champions and members of Cirque du Soliel. In searching for an activity to replace gymnastics, Ken filled the void with rock climbing and yoga for the past ten years and recently found CrossFit to round out his training.

Sunday’s Schedule

We’ll be running on a modified schedule this Sunday, September 9th as we host the Subway Series. Here’s what’s happening:

8am Short Circuit + 8am CrossFit
9am CrossFit
10am CrossFit
6-8pm Open Gym

Everything else is cancelled! There are still some spots left if you’re thinking about competing (DO IT!). And even if you aren’t you should definitely swing by the gym and cheer for your fellow CFSBKers. It’s a super-fun day full of bangin’ and clangin’!

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Yesterday’s Results Board: Rest Day
Midline Stabilization in the Squat CrossFit Journal (video)
Call to the Wild: This Is Your Brain on Nature National Geographic

A post shared by CrossFit South Brooklyn (@crossfitsouthbrooklyn) on Aug 28, 2018 at 3:47pm PDT

Here’s Lorena F. with a casual 50 lb weighted Chip-Up courtesy of Coach Ro’s AG Strength class. Want to do cool stuff like this? Read on! 

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 critically acclaimed Anti-Gravity Strength class starts on September 8th, and there’s just one spot left. Better grab it!

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

Press / Sumo Deadlift*

Press (Slower Down-Faster Up Tempo):

Fitness
3 x 5 Linear Progression

Heavier than last week.

Performance
3 x 4

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

Sumo Deadlift (Slower Down-Faster Up Tempo):

Fitness and Performance
Heavy 5

After a few warm up sets, perform one heavy (but not max effort) set of 5 reps, heavier than Week 1. 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 5 of 8
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5 Rounds:
60 Seconds Max Ring Dips
60 Seconds Max Cal Row
Rest 2 Minutes

Scale the dips to a Matador Dips or Box Dips as needed. Aim for max reps in the minutes, not necessarily big sets.

Post work to comments.

This year the 8th annual NYC Subway Series kicks off right here at CFSBK this Sunday, September 9th! All NYC affiliates are invited to participate—the affiliate with the best overall score at the end of four events wins the Subway Series Trophy and bragging rights for a whole year. Go HERE to sign up to represent CFSBK. What are you waiting for? DO IT! 

Call for Volunteers at the Subway Series

We’re looking for volunteers to help out with set up/break down, judging, and scorekeeping on September 9th. It’s a great way to get involved and make some new gym buds, even if you don’t want to compete. Email David [at] CrossFitSouthBrooklyn.com if you’re interested!

Today’s Schedule

We’ll be running on a modified schedule today for Labor Day.Here’s what you can expect:

Split Jerk

3-3-3-3-3

Barbell comes from a rack. Build to a medium-heavy triple. The need to lower the barbell to the rack position for multiple reps will keep the load on the moderate side today. Use this as an opportunity to work on perfecting your dip/drive mechanics by focusing on a braced and upright torso with your weight balanced over the foot.

Post loads to comments.

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21 Minutes Not for Rounds:
18 Unbroken Russian Kettlebell Swings, as heavy as possible
6e Weighted Pistols (or unilateral strength work)
3-6 Bar Muscle-Ups (or straight bar strength work)

Choose options on the gymnastics work that challenge you and works your weakness.

Pistol Work
Flexibility/Skill Scale: Foot on Box Pistols
Strength Scale: Deficit Reverse Lunges (weighted if able)

Bar Muscle-Up Work
Strength: Front Lever Progressions / Straight Bar Dips or Dumbbell Lat Pull-Overs
Skill: Attempts, Jumping Bar Muscle-Ups, Kip Swings and Bar Dips

Post work to comments.

Make an appointment with Leah, CFSBK’s on-site massage therapist, today. You’ve earned it! 

Labor Day Schedule

We’ll be running on a modified schedule this Monday for Labor Day, but there will still be plenty of chances to get your fitness on! Here’s what you can expect: