WOD 8.18.18

A) AMRAP 8 Minutes:
12 Russian Kettlebell Swings 32/24kg
6 Burpees

Rest 4 minutes, then…

B) AMRAP 8 Minutes:
12 Box Jumps 24/20″
2 Ring Muscle-Ups

Sub 4 Ring Dips or 8 Push-Ups for Muscle-Ups as needed.

Rest 4 minutes, then…

C) AMRAP 8 Minutes:
Row/Bike for Cals

Post rounds, reps, and Rx for each metcon to comments.

November 3rd: CrossFit Workshop: Jump Rope

Want to get better on the rope? On November 3rd, we’re hosting the CrossFit Workshop: Jump Rope. This is a hands-on, fast-paced, fun seminar at which participants learn how to use a simple and effective tool to energize their programming and workouts. The workshop features longtime CrossFit proponent and 1992 U.S. Olympian Buddy Lee, who is widely recognized as one of the world’s foremost jump-rope authorities. Participants will leave the workshop with clear paths to elusive jump-rope skills such as double-unders, triple-unders and more.

LEARNING OBJECTIVES

The CrossFit Workshop: Jump Rope teaches participants how to:

• Use optimal biomechanics for jump-rope mastery.
• Properly set up jump-rope equipment.
• Correctly adjust the jump rope for optimal results.
• Use progressions that form the base of jump-rope techniques: basic jumping, speed jumping, power jumping (double-/triple-unders).
• Use visualization, imagery, breathing and relaxation techniques in combination with dynamic jump-rope path patterns (forward, backward, sideways, crossover, infinity).
• Program various jump-rope techniques into CrossFit workouts—beyond single-/double-/triple-unders.

What are you waiting for?

Register Here!

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Yesterday’s Results Board: Rest Day
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When your boss wants to take a pic with you

This Week at CFSBK in Review

1. We will be kicking off Katie Egan’s final week in Brooklyn tomorrow night starting at 6pm. The theme: a Wigging Out for the West Coast bar crawl! Cover your cranium with any sort of wig that is colorful, crazy, or colonial. Wacky attire is encouraged. We’ll be starting at Pig Beach at 6pm and hitting all of Katie’s favorite watering holes throughout borough.

2. On Friday, August 24th, we’re hosting a ping pong night for CFSBKers at Ocean’s 8 (at Flatbush and 7th, a short walk from the gym). The fun starts at 7pm and will likely continue until everyone is pinged and/or ponged out. Ocean’s 8 has a full menu of food and drinks for purchase. Bring friends!

3. Want to get better on the ol’ jump rope? On November 3rd, we’re hosting the CrossFit Workshop: Jump Rope. This is a hands-on, fast-paced, fun seminar at which participants learn how to use a simple and effective tool to energize their programming and workouts.

4. Good news for your aching muscles! We’re very happy to announce that we’re now offering massage therapy with Leah DeCesare, LMT! See Wednesday’s post for all the details and to book some sessions.

5. 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 four events wins the Subway Series Trophy and bragging rights for a whole year. This year the action kicks off right here at CFSBK on September 9th!

6. We are organizing teams for Flex on the Beach, which goes down Saturday, September 15th in Long Beach. Early Bird pricing ends August 26th, so now is the time to sign up. This is a co-ed competition for teams of 4 (2M/2F) with Rx, Scaled and Masters divisions. Just add your details here and we’ll try to get you on a team for this fun event!

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Yesterday’s Results Board: Snatch | Wall Balls, Double-Unders
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Snatch

Performance and Fitness
Hang Power Snatch:
3-3-3-3-3

Warm up and work up to a challenging set of 3 Hang Power Snatches.

Post loads to comments.
Exposure 2 of 8

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For Time:
400m Run

Then…

30 Wall-Balls 20/10, 14/9
60 Double Unders
20 Wall-Balls 20/10, 14/9
40 Double Unders
10 Wall-Balls 20/10, 14/9
20 Double Unders

Then…

400m Run

Aim to go unbroken on the Wall Balls. Sub 3x Singles as needed for Dubs.

Post time and Rx to comments.

Phil S. pulls under a Snatch at last year’s Subway Series event at CFSBK

Register Now for the 2018 Subway Series

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 four events wins the Subway Series Trophy and bragging rights for a whole year. This year the action kicks off right here at CFSBK! Here’s the whole schedule:

Sunday, September 9th: CFSBK
Sunday, September 23rd: CrossFit Virtuosity
Sunday, October 7th: CrossFit Queens
Sunday, October 21st: CrossFit Gantry

This year’s Subway Series is using 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. As you can tell from last year’s photos, it’s a really fun series. You can register here, but hurry: early bird pricing only lasts through August 26th!

Want to Work at the Front Desk?

CFSBK is looking for new talent to staff our front desk on Monday mornings from 5:45am to 9:30am with the availability to cover weekend shifts!  Responsibilities include handling inquires from walk-ins, managing basic membership issues, light cleaning/organization, and other miscellaneous duties.

Ideally, we’d like to hire from within so that candidates are already familiar with CrossFit and CFSBK, but we are open to talking to new folks if they’ve got good people skills and are committed to joining the gym. On top of an hourly wage, Front Desk staff will also receive 50% off membership for one shift per week or a comped membership for two shifts or more per week. We are looking for people who keep a consistent schedule and commit to six months of work with us (barring extenuating circumstances).

We will be interviewing this month and hiring a new staff member for immediate training. Email Charlie [at] CrossFitSouthBrooklyn.com to inquire and include “Front Desk” in the subject line.

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Yesterday’s Results Board: Back Squat | Farmer Carry, Wall Walks
Dip Therapy CrossFit Journal (video)
Working Towards Powerful, Mobile Glutes Breaking Muscle

Leah is a licensed massage therapist in the state of New York, where she was born and raised. A graduate of the Swedish Institute College of Health Sciences in 2009, she brings a decade of professional experience to her table. Shortly after obtaining her license, she earned additional certifications in sports and medical massage. She has worked in personal training studios, chiropractic offices, private studios, various gyms, community health centers, and at a variety of races and athletic events.

Leah maintains that truly skilled massage therapy has been the most effective modality for any physical ailments she’s personally dealt with, and has made it her mission to frame it in the larger discussion of physical rehabilitation. Her sessions are resolution-oriented, incorporating myofascial release, deep tissue work, trigger point therapy, ART, and rhythmic proprioception rebalancing.

In tandem with her massage therapy study, Leah is informed by her own experiences as a competitive powerlifter since 2012. She competes within USA Powerlifting and is a former New York state record holder in her weight class’s Squat, Bench Press, Deadlift, and overall total in the raw open division. She has worked extensively with strength athletes since making lifting such an integral part of her life, so she understands common myoskeletal issues they often develop. While strength sport is her forte, Leah has a storied athletic background in dance and martial arts and is a former self-defense instructor. When not healing or training, she rides her Harley in an all-women motorcycle club and plays guitar in rock bands.

Schedule

Monday: 9am to 2:30pm
Tuesday: 3pm to 8pm
Wednesday: 9am to 2:30pm
Friday: 9am to 2:30pm
Saturday: 4:30pm to 8:30pm

Contact

E-mail Leah at leah.decesare [at] gmail.com to set up an appointment.

Pricing

30 minutes: $50
60 minutes: $100
90 minutes: $150

Purchase Here!

Cancellation Policy

Appointments cancelled within 24 hours are subjected to the full cost of the session.

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Yesterday’s Results Board: Rest Day
How America Got Sold on Low-Fat Food JSTOR Daily
Whey Versus Casein: Which Is Better for Strength and Muscle Gain? BarBend

Hari getting his Squat on at last Wednesday’s class. Check out more photos from last week on our Flickr account! 

FLEX ON THE BEACH 2018

We are organizing teams for Flex on the Beach, which goes down Saturday, September 15th in Long Beach. Early Bird pricing ends August 26th, so now is the time to sign up. This is a co-ed competition for teams of 4 (2M/2F) with Rx, Scaled and Masters divisions. Just add your details here and we’ll try to get you on a team for this fun event!

News and Notes

• On Friday, August 24th, we’re hosting a ping pong night for CFSBKers at Ocean’s 8 (at Flatbush and 7th, a short walk from the gym). The fun starts at 7pm and will likely continue until everyone is pinged and/or ponged out. Ocean’s 8 has a full menu of food and drinks for purchase. Bring friends!
• Want to get better on the ol’ jump rope? On November 3rd, we’re hosting the CrossFit Workshop: Jump Rope. This is a hands-on, fast-paced, fun seminar at which participants learn how to use a simple and effective tool to energize their programming and workouts.

_____________________
Yesterday’s Results Board: Press / Deadlift | Power Snatches, Burpees
Small Dogs Aim High When They Pee Scientific American
Virtuosity and the Two-Inch Squat Drill CrossFit Journal (video)