Here’s Patrick S. representing CFSBK at New Jersey Motorsports Park back in September!

This Week at CFSBK in Review

1. Our 5th Art Show is NEXT SATURDAY, November 17th. This is a super-fun event that showcases the talents of our community. Yesterday we posted this year’s roster of artists. We can’t wait to see you there!

2. Do you subscribe to our newsletter? Go HERE to get on the list!

3. Beginner and Level 2 classes of our Brazilian Jiu Jitsu with Coach Callie class start this Sunday, November 11th. Check out Monday’s post to learn more and sign up!

4. In case you haven’t checked them out yet, there are so many great photos from Fight Gone Bad 2018 on our Flickr account!

5. Join Stacey C. for a women’s yoga retreat in the Catskills from February 1st to February 3rd! For more details and teacher bios click this link, check out the evite, or contact Stacey at staceylcerv [at] gmail.com.

6. Here’s the 2nd installment in our Inside the Affiliate video collab with Beyond the Whiteboard and CrossFit HQ. Ever wonder how we staff our classes or why we rely primarily on full-time coaches? Now you know!

_____________________
Yesterday’s Results Board: Push Press | Run, Deadlifts
Dissecting the Bloodthirsty Bliss of Death Metal Scientific American
8 Holistic Tips to Keep You Moving Breaking Muscle

Push Press

3-3-3-3-3

Begin each rep from a strong, stable rack position and hold overhead for a 2 count before lowering. No cycling. Work up to a heavy triple for the day.

Post loads to comments.
Exposure 5 of 8

_____________________

Every 5 Minutes for 3 Sets…

For Time:
400m Run
6 Deadlifts 315/225

Post times and Rx to comments.

Announcing the Artists for CFSBK’s 5th Art Show

Ever wonder what CFSBK would look like if it were transformed into an art gallery? Well, those of us who participated in or attended CFSBK’s previous Art Shows know that it looks pretty awesome.CFSBK’s 5th Art Show is next Saturday, November 17th from 7-10PM. Free entry and alcohol (and La Croix!). Bring your friends!

The show will feature live tattooing by Brooklyn artist Jim Gentry (we’ll have the sign-up sheet soon!)

There will be several live performances throughout the night, including music from CFSBKers Emily and Paul, and a dance/spoken word performance by Sacred Circle Theatre Company featuring CFSBK member Anise.

Come check out the art of these talented artists from CFSBK and beyond:

Katie Harper
David Osorio
Sonya Cheuse
Katherine Akiko Day
Nick Piltoff
Brett Ferguson
Jonathan Arias
Rainer Magik
Simon Ressner
Michael Gigl
Paul Hernandez 
Henry Poyder
Paola Luisi
Carla Stickler

We could still use some volunteers to help set up and break down. Contact Coach Brett at Brett [at] CrossFitSouthBrooklyn.com if you’d like to help make the magic happen.

News and Notes

• Our friends at Kettlebell Kitchen are looking for candidates to fill Account Manager positions. Interested? Send your resume to Joe LoPresti at JoeL [at] Kettlebellkitchen.com.
• We’re always trying to get better at what we do. If you have a minute, head over to the Feedback page and tell us about your experience at the gym!
• Beginner and Level 2 classes of our Brazilian Jiu Jitsu with Coach Callie class start this Sunday, November 11th. Check out Monday’s post to learn more and sign up!

_____________________
Yesterday’s Results Board: Rest Day
CJ Cummings Sets Two Junior World Records at World Weightlifting Championship BarBend
How Meditation Might Help Your Winter Workouts NY Times

Back Squat / Front Squat

Performance
Back Squat: 2 x 3
Front Squat: 1 x 3

Heavier than Week 3.

Fitness
Back Squat: 2 x 5 LP
Front Squat: 1 x 5 LP

Heavier than Week 3.

Post loads to comments.
Exposure 5 of 8

_____________________

For Time:
50-40-30-20-10 Double-Unders
7-6-5-4-3 Single-Arm Dumbbell Thrusters (each arm) 50/35

Scale the Dubs to 2x Singles or 1/2 attempts as needed. The Thrusters should medium-heavy and unbroken on the fast side.

Post time and Rx to comments.

In case you haven’t checked them out yet, there are so many great photos from Fight Gone Bad 2018 on our Flickr account! | Photo by Robert C. 

Join Stacey C. for a Women’s Yoga Retreat in the Catskills!

What

A winter women’s yoga retreat in the Catskills with CFSBK member Stacey Cervellino (a certified mindfulness and breath work teacher) and Sharyn Hahn (a certified yoga and Ayurveda teacher).

When

Friday, February 1st to Sunday, February 3rd at Floating Farmhouse in Eldred, NY.

Where

Nestled in the Catskills featured in Dwell and Architectural Digest, Floating Farmhouse is a mix of modern architecture and old-world charm.

More Info

The workshop includes: yoga, meditation, breath work, visualization/journaling, chakra balancing, Ayurveda, hikes, group meals, pizza made in the pizza oven, and a roaring fire in the evenings.

Cost: $375 for single or double accommodation, workshop, organic beauty samples, meals, wine, snacks, tea, and coffee. A $200 deposit is due December 1st.

For more details and teacher bios click this link, check out the evite, or contact Stacey at staceylcerv [at] gmail.com.

TWEET THE DEETS

Saturday, November 17th: The 5th Annual CFSBK Art Show

Ever wonder what CFSBK would look like if it were transformed into an art gallery? Well, those of us who participated in or attended CFSBK’s previous Art Shows know that it looks pretty awesome. Our 5th Art Show will be Saturday, November 17th. We’re so pleased to be bringing you so many talented artists across so many different mediums!

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 our members, bring our community together in a novel way, and to continue being the coolest gym on the planet.

The night will feature several dance and musical acts that you won’t want to miss. We could use some volunteers to help set up and break down. Contact Coach Brett at Brett [at] CrossFitSouthBrooklyn.com if you’d like to help make the magic happen.

We can’t wait to see you there!

Have you attended and/or exhibited in a past CFSBK Art Show? What was your favorite part? Tell us in the comments! 

News and Notes

• Do you subscribe to our newsletter? Go HERE to get on the list!
• Don’t forget to vote today! 

_____________________
Yesterday’s Results Board: Dumbbell/Kettlebell Complex | L-Sits, Dynamic Blackburns
What Does the Science Actually Say on Artificial Sweeteners? BarBend
I Love My Commute NY Mag

Dumbbell / Kettlebell Complex

Every Minute on the Minute x 25 (5e):
1) 8/5 Calorie Bike
2) 8e Single-Arm Overhead Dumbbell Lunges
3) 4-8 Strict Ring Dips or Push-Ups
4) 8e Bent-Over Single-Arm Kettlebell Rows
5)  Rest

Post work to comments.
Exposure 5 of 8

_____________________

5 Rounds For Quality:
10-20s L-Sit/Tuck L-Sit (Ring, Paralette, or Box)
10 Dynamic Blackburns

Accumulate the time on the L-Sits as needed, or make them tougher by performing flutter kicks from the support. Hold a 1-2 pound change plate as able on the Blackburns.

Post work to comments.

Here’s the 2nd installment in our Inside the Affiliate video collab with Beyond the Whiteboard and CrossFit HQ. Ever wonder how we staff our classes or why we rely primarily on full-time coaches? Now you know!

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!

News and Notes

• Mark your calendar: the 5th CFSBK Art Show goes down on Saturday, November 17th! You won’t don’t want to miss this awesome, one-of-a-kind celebration of art and movement.
• The next cycle of Coach Ro’s Anti-Gravity Strength starts tomorrow, and there are still a couple of spots left. It’s a great way to get that first Pull-Up, Handstand Push-Up, or Muscle-Up! Go HERE to learn more and sign up.
• Don’t forget to vote tomorrow! 

_____________________
Yesterday’s Results Board: Snatch | Squats, Row, Run
Strong Morning Chalk Up
Ask a Swole Woman: Can I Start Weight Lifting if I’ve Basically Never Exercised? Self