Barbell Overhead and Bar Gymnastics Work

With a running clock…

EMOM x 10

Even Minutes: 5 Strict Presses
Odd Minutes: 5 Strict Toes-to-Bars

Rest 2 minutes, then…

EMOM x 10

Even Minutes: 5 Push Presses
Odd Minutes: 5 Kipping Toes-to-Bars

Rest 2 minutes, then…

EMOM x 10

Even Minutes: 5 Push Jerks
Odd Minutes: 5 Bar Muscle-Ups

The barbell comes off the floor and all sets should be heavy but unbroken. You may go up in weight each set as appropriate, or choose to perform sets across. Scale the Toes-to-Bars as needed to Hanging Knee Raises, and the Bar Muscle-Ups to either Chest-to-Bar Pull-Ups (jumping if needed) or Jumping Bar Muscle-Ups. Scaling volume by cutting a rep or two on the gymnastics movements is also an option.

Post work to comments.

Meredith and Keith get ready to compete at one of last year’s Friday Night Lights events

The CrossFit Open: Where Grassroots Meet Greatness

By the time this post goes up, we’ll be just 16 days away from the announcement of Open Workout 18.1. So far 91 of you have signed for the Open. That’s awesome. We’re almost halfway to our goal of 200 CFSBKers registered. Can we make it to 100 by the end of the day? We can! Go here to register!

There are so many good reasons to register, and we’ve tried to convey some of those reasons on the blog over the past couple of weeks. But today we thought we’d throw it over to you guys to help us recruit more competitors. So…

Have you participated in the Open in the past, or do you plan to this year? Tell everyone about your experience! Why did you do it, and what did you learn? Why did you sign up this year?

News and Notes

• Schedule Change: Tuesday’s Jiu Jitsu Open Mat is cancelled. Callie is out of town this week.
• Don’t forget that we’re offering a new Strong Fit class on Tuesday nights at 6:30pm. Check it out tomorrow!

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Yesterday’s Results Board: Overhead Squat | Burpees, Overhead Squats
Is Butter a Carb? Popular Science
4 Benefits of Chest-to-Bar Pull-Ups BarBend

Overhead Squat

10-10-10

Bar is taken off the floor. Work up to a heavy set of 10. If you can’t overhead squat to full depth under load, then spend today’s lifting time working on flexibility in the position.

Post loads to comments.

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Toni and Katie got the karaoke off to a very Celine start. Thanks to everyone who came out to the Community Potluck last night!

TODAY: LFPB Challenge Lecture and Q&A, “Trigger Foods”

Partner WOD

In teams of 2 with one partner working at a time…
AMRAP 20 Minutes:
100 Calories Rowed
80 Dumbbell Push Presses 50/35
60 Toes-to-Bars
80 Dumbbell Deadlifts 50/35
100 Push-Ups

Scale the Toes-to-Bars to Hanging Leg Raises as needed. The Deadlift should be medium-heavy for you, something you could perform a set of 10+ reps of when fresh. DO NOT drop dumbbells from overhead on the Push Presses. Maintain contact on the handles until the dumbbells are on the floor.

Post rounds, reps, Rx and partner to comments.

Tonight, the bouncy castle returns! The Community Potluck starts at 7pm and will bounce on until around 10. We’ll have food (of course), board games, and karaoke.  See yesterday’s post for all the details! 

This Week at CFSBK in Review

1. Our new 8-week training cycle, which will take us through the end of the CrossFit Open, dropped on Monday. Don’t forget that you can always see what’s happening in group classes over on the Current Programming Cycle page!

2. Check out this very useful Ask a Coach video on how you should be balanced in the Back Squat, Overhead Squat, and Front Squat. Is there something you’d like to see us address in a future video? Let us know in the comments!

3. Well, well, well. It looks like we have a bunch of your stuff again. But we want to give it back! Check out our latest lost and found clean-out, and be sure to claim your possessions before we donate them to CHIPS in a couple of weeks.

4. “I don’t want to sell memberships. I want to be a coach, and I want to have community.” That’s our very own Captain Osorio making us proud once again in “A New York Decade,” CrossFit Journal‘s in-depth interview on his 10-plus years of running CFSBK. Just read it!

5. The next Look, Feel, Perform Better Challenge Lecture and Q&A is tomorrow, February 4th at 12pm in the Annex. See the event page for details!

6. In another fun installment of Better Know a Member, we learned more about one of our Fit 55ers, Trisha Buckley. “Mama Buckley” is a super cool Park Slope native who reads tarot cards and inspires everyone in class. She might just inspire you, too!

7. Last but not least, REGISTER FOR THE DANG CROSSFIT OPEN! Our goal is to have 200 CFSBKers participate this year. We’ll have info about this year’s Open Intramural Team Competition very soon…

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Yesterday’s Results Board: Rest Day
Sweet Potatoes vs. Regular Potatoes Precision Nutrition
Olympic Weightlifting as Plyometric Training Breaking Muscle

Put on your Potluck faces ’cause it’s Potluck time! 

Tomorrow Night: CFSBK Community Potluck!

We’re excited to get everyone in house to break bacon and socialize together outside of classes. This event will simultaneously kick off the new year, support the Look, Feel, Perform Better Challenge, and bring folks from all times and corners of the gym together. The fun starts at 7pm and will continue until around 10. This event is open to everyone and all are encouraged to come. Bring your friends and family!

Your dish doesn’t have to be paleo, but please try and keep the ingredients of your dish to within the guidelines of the Challenge: animal and vegetable proteins, veggies, fruits, nuts, seeds, starches, legumes, whole grains, and dairy are all good to go. We’ll vote on the top 3 dishes, so bring your best recipe! You may, of course, opt to bring a healthy dessert that limits the use of sugars and refined grains.

• The gym will provide some alcohol, but feel free to bring whatever else you’d like. If you’re not drinking booze and want to bring a drink, seltzer is great, too!
• If your food needs to be kept warm, you’ll need to provide your own crockpot or other method for keeping it at serving temperature. We’ve got surge protectors and extension cords.
• We’ll provide notecards so you can label your dish and list its ingredients.
• When you leave please take everything you brought with you. Do not leave any pots, pans, Tupperware, utensils, etc. They will be discarded that night.
• There will be a raffle for one free personal training session with Coach David!
• In a CFSBK first, we’ll be doing karaoke! In case you want to practice beforehand, these are the YouTube channels we’ll be using: Sing King Karaoke and Karafun.
• THERE WILL ALSO BE A BOUNCE HOUSE (for kids).
• If you’d like to help out (and haven’t already been contacted) we’ll need some hands on deck putting everything away afterwards. If you stay until the end, we’d greatly appreciate some help cleaning up!
• We also need some volunteers to help set up before and clean up afterwards. To help set up, arrive by 6:30 PM! E-mail our Events Coordinator Danae M. at events [at] crossfitsouthbrooklyn.com to let her know you’re available.
• Let us know what you’re bringing by posting in the comments section of the event page!

Get your heavy-duty plates ready. We can’t wait to see you there!

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Yesterday’s Results Board: Double-Unders, Power Cleans
From Crutches to Deadlifts Starting Strength
The Transformative Power of Boxing for Women Girls Gone Strong

WOD 2.1.18

At 0:00

In 3 minutes…
3 Rounds:
20 Double-Unders
5 Power Cleans 135/95

At 6:00

In 3 minutes…
3 Rounds:
20 Double-Unders
4 Power Cleans 165/115

At 12:00

In 3 minutes…
3 Rounds:
20 Double-Unders
3 Power Cleans 185/125

At 18:00

In 3 Minutes…
3 Rounds:
20 Double-Unders
2 Power Cleans 205/135

At 24:00

In 3 Minutes…
3 Rounds:
20 Double-Unders
1 Power Clean 225/155

The barbell load should begin at light-medium for you and end with a heavy Power Clean. Scale the Dubs to Singles as needed.

Post work to comments.

Better Know a Member: Trisha Buckley

Over the last few weeks, your trusty CFSBK blog has been bringing you Better Know a Member profiles from across our community of kind, interesting, wonderful members. Last week we learned about Corey B.’s comedic talents and exceptional bowling abilities. Today we’re very excited to get to know Trisha B., one of our dedicated Fit 55+ athletes, a little better.

Name (and any nicknames):

Trisha Buckley, and in many CrossFit circles, “Mama Buckley.”

Where were you born and where did you grow up?

I was born right here in Brooklyn, came home from the hospital to Berkeley Place. I was raised in a traditional Irish Catholic family. I’m the youngest of 4 and the only girl. I also raised my two daughters Emily and Bridget in Park Slope. Can’t take a girl out of Brooklyn!

How long have you been CrossFitting, and how did you arrive at CFSBK?

I have been CrossFitting for 2.5 years. I arrived at CFSBK a year ago when I asked my younger daughter, Emily, to find a CrossFit gym closer to home, one that would offer me a challenging workout and also keep an eye out on me to avoid injuries. She spoke with Coaches Fox and David and here I am… amazingly happy to be part of the Fit 55+ class.

Do you have any unusual rituals/superstitions or habits related to life or CrossFit?

With every workout I am challenged! I imagine myself as my Games athlete daughter, Emily Buckley. I imagine her for inspiration and try to mimic her technique, which at times includes a lot of grunting and heavy breathing! I was extremely happy to compete on a team with Emily a few months ago at Fight Gone Bad!

What’s your hidden talent?

I’m an astrologer and tarot card reader! Wacky, I know how it sounds, but it’s all about the cycles of life, and I am able to help people using this medium.

Ask me about that time I…

I hitchhiked and backpacked across the country a few times! It was a different time, and I would probably kill my own kids if they had even attempted to do it.

If you had to switch careers today, what would you choose to do?

Thankfully, I have reached an age where I happily left my corporate sales management job and only do what I choose to do: I read astrology charts and tarot cards professionally, and I provide child care for a very lovely family. I love kids! I find my days very rewarding.

What are you up to when you’re not at 597 Degraw Street?

Hanging out with friends, traveling, and making repairs/improvements to my very old house on 12th Street.

Any advice for new CFSBKers?

I encourage anyone even slightly interested in the 55+ Fit class to give it a go! We are all stronger than us think we are! If not now, then when? Start slowly, easily, learn how to do every part of the class with good form and just go from there. You’ll be amazed at the results.

News and Notes

• The Community Potluck is this Saturday night. In a CFSBK first, we’ll be doing karaoke! (David is getting soft.)  In case you want to practice beforehand, these are the YouTube channels we’ll be using: Sing King Karaoke and Karafun. Don’t forget to leave a comment on the event page to let everyone know what you’re bringing.
• The next Look, Feel, Perform Better Challenge Lecture and Q&A is this Sunday, February 4th at 12pm in the Annex. See the event page for details!

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