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Front Squat | WOD 1.31.18

Posted on Wednesday, January 31, 2018

Front Squat

Work up to a medium-heavy Front Squat from the floor via a Power Clean.

Post loads to comments.
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For Time:
15-12-9
Front Squats 135/95
Handstand Push-Ups

The Front Squats should be light-medium and unbroken on the fast end. Scale ROM (2 AbMats max) on the Handstand Push-Ups or to Box Piked as needed.

Post time and Rx to comments.


“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. There’s so much good stuff here that it’s impossible to distill it down to a few sentences. Just read it!

Stress, Cortisol, and Body Composition

By Chris Fox

Editor’s Note: The following is an adapted version of Coach Fox’s recap notes from this year’s 2nd Look, Feel, Perform Better Challenge Lecture. We liked it so much that we’re posting it here for everyone to read. Enjoy!

What is stress?

Stress, as we’re discussing it, is a normal physiological response to danger, or something else that upsets your equilibrium. Your body’s response to it is to kick in the “fight or flight” response as it’s way of protecting you, and there is a wave of hormonal action associated with this response. This could be brought on by a challenging workout, almost getting hit by a bus, fighting with your boss, getting cut off in traffic, or worrying too much about things you can’t control.

What is cortisol?

Cortisol is a hormone released by the adrenal cortex, and it is a main “fight or flight” hormone. It’s often called a “stress hormone” because it’s released under times of stress. One of it’s main jobs is to facilitate something called gluconeogenesis, the breaking down of muscle tissue to create glucose for energy.

Is cortisol good or bad?

Both, really… but it’s not that simple. When released naturally in response to acute stress, it does the job it supposed to do and helps provide your body with the energy necessary to escape danger, and it’s pro-inflammatory action aids the healing of damaged tissues. In normal life, as humans evolved, these types of stresses would come on fast but also pass just as fast, allowing hormone levels to normalize. Nowadays however, it’s common for people to move from stress to stress, and spend too much time in “fight or flight”, thus maintaining elevated levels of cortisol. Chronic elevated levels of cortisol are associated with: decreases in lean muscle mass, increases in body fat, decreased auto immune response, among other things.

How can I manage stress?

Certain stresses can result in a net positive once the stress is dealt with and you return to homeostasis (a workout, learning a new skill, public speaking, etc.). Others acute stresses can be harmful (being eaten by a tiger), and chronic stress is particularly bad if we don’t turn off the stress response. We’ve all heard that things like yoga, meditation, and relaxation techniques help reduce stress, but you don’t have to become a yogi or a monk to work on chilling out. Here is a link from the good folks over at Precision Nutrition with more info on stress and strategies to manage your load.

You’ll notice that things like listening to music or petting your (or someone else’s) dog can also help! In short, although some stress is good, we need to be able to turn it off. Chronic elevated stress levels will hinder not only sport performance and body composition, but can have negative long term health effects as well. Experiment with some stuff to find your personal favorite way to relax.

This Sunday: LFPB Challenge Lecture and Q&A

The next Look, Feel, Perform Better Challenge Lecture and Q&A is this Sunday, February 4th at 12pm in the Annex. In this 3rd lecture of the 2018 Challenge, we’ll discuss “trigger” foods. We’ve all got foods that we like that are also healthy for us, foods that are less than healthy that we can’t resist, and foods that fall in the middle. We’ll use the “Red Light, Yellow Light, Green Light” system to help identify which foods are which, and discuss what to do with that information.

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Yesterday’s Results Board: Rest Day
Pushing the Limits of Extreme Breath Holding New Yorker
The Workout That Saves Lindsey Vonn from Wiping Out NY Times

| Filed Under: Workout of the Day

Rest Day

Posted on Tuesday, January 30, 2018


Front Squats are on tap for Wednesday. 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!

THIS SATURDAY at 7pm: Community Potluck

The CFSBK Community Potluck is just 5 days away! 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.

Your dish doesn’t have to be paleo, but please try and keep the ingredients 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.

See the event page for more details, and leave a comment to let everyone know what you’re bringing!

News and Notes

  • 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.
  • 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!

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Yesterday’s Results Board: Bench Press | Run, Sit-Ups, Ring Rows
Does Weightlifting Attract Hardcore Personalities… Or Develop Them? Catalyst Athletics
Dealing With and Working Past Bad Days in the Gym BarBend

| Filed Under: Workout of the Day

Bench Press | WOD 1.29.18

Posted on Monday, January 29, 2018

Bench Press

8-8-5-5-3-3-1-1

All work sets should be heavy, ideally heavier than the previous set. If you’re newer to Bench Pressing, then do a few extra moderately challenging sets of 3 instead of the heavy singles. Use spotters on all work sets.

Post loads to comments.

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3 Rounds for Time:
400m Run
25 Sit-Ups
15 Ring Rows

Make the Ring Rows challenging, but keep them strict. If you have to throw your hips into it then break the set and/or scale to an easier ring row.

Post time and Rx to comments.


Koji, Grizz, and Jess represented CFSBK at OUTWOD this weekend. Saturday’s event benefitted Trinity Place Shelter. Nice work, all! 

Upcoming Training Cycle Template

Training Cycle Dates: M 1/29/18 – Su 3/25/18 (through all 5 weeks of the Open)

Goals: This cycle will run a bit more similar to classic CrossFit (i.e., constantly varied, functional movement executed at appropriately high intensity). While we’ll see consistent exposures to movements on specific days, the load, rep, and set schemes will be varied, sometimes showing up in a dedicated lifting segment and sometimes in the metcon. The main focus of the cycle is to perform well in the Open—to stay fresh for each week’s workout, which we’ll again program for Saturday’s group classes, rather than gearing the cycle towards improvement in specific lifts/movements.

Monday

Upper Body Pushing

Wednesday

Squatting

Thursday

Olympic Lifting

Saturday

Metcon Funday

Sunday

Olympic Lifting

CrossFit Open Workout Dates

18.1 – February 22-26
18.2 – March 1-5
18.3 – March 8-12
18.4 – March 15-19
18.5 – March 22-26

The Open kicks off in less that a month, and we’re aiming to have 200 CFSBKers participate this year. Don’t forget to sign up here!

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Yesterday’s Results Board: Partner WOD
To Scale or Not to Scale CrossFit Games
The Imaginative Powers of a Brain on Autopilot NY Mag

| Filed Under: Workout of the Day

WOD 1.28.18

Posted on Sunday, January 28, 2018

WOD 1.28.18

In teams of 3, with one partner working at a time, alternate complete rounds of the following for time…

30 Rounds (10ea):
15 Kettlebell Swings 24/16
7 Thrusters 95/65

Both the kettlebell and barbell should be light-medium and unbroken.

Post time, Rx, and partners to comments.


Crush Week is over! How did it go? What did you learn? Do you like Thrusters now? Tell us in the comments! | Photo by Thomas H. 

Today’s Schedule

CFSBK will host the CrossFit Level 1 Certificate Course in 597 Degraw this weekend. As a result, all classes will meet in either 608 or the Annex,  and we’ll be running on a slightly modified today:

8am Short Circuit
9am Crossfit
9am CrossFit Preschool
10am Crossfit Kids
10am CrossFit
10am Starting Strength
11am CrossFit
11am Active Recovery
12pm CrossFit
1pm CrossFit
2pm Anti-Gravity
2:15pm Free Intro Class
6 -8pm Open Gym

Cancelled: 8am Crossfit, 11am CrossFit Kids

Please note that there will be no Open Gym outside the designated hours and only in 608 Degraw.

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Yesterday’s Results Board: Partner WOD
The Dinner Party That Served Up 50,000-Year-Old Bison Stew Atlas Obscura
10 Questions with CrossFit Immortal CrossFit Journal

| Filed Under: Workout of the Day

Crush Week: WOD 1.27.18

Posted on Saturday, January 27, 2018

Partner WOD

AMRAP 8 Minutes:
4 Dumbbell Power Cleans
4e Dumbbell Reverse Lunges
4 Pull-Ups

Rest 4 minutes, then…

AMRAP 8 Minutes:
4 Dumbbell Power Cleans
4e Dumbbell Reverse Lunges
4 Toes-to-Bars

Rest 4 minutes, then…

AMRAP 8 Minutes:
4 Dumbbell Power Cleans
4e Dumbbell Reverse Lunges
4 Bar Muscle-Ups

Score total rounds for each part. Partners alternate rounds. Choose dumbbells on the heavyish side for you, around 25-30% of body weight. Hold the dumbbells in the front rack for the Reverse Lunges.

Dumbbell Loads: Rx 50/35, Scaled 35/20, Further Scaled 20/15
Pull-Up Scale: Jumping Pull-Ups
Toes-to-Bar Scale: Hanging Knee Raises
Bar Muscle-Up Scale: Chest-to-Bar or Jumping Chest-to-Bar Pull-Ups

Post rounds, Rx, and partner to comments.

Today’s Schedule

CFSBK will host the CrossFit Level 1 Certificate Course in 597 Degraw this weekend. As a result, all classes will meet in either 608 or the Annex,  and we’ll be running on a slightly modified schedule. Here’s what today looks like:

8am Short Circuit
8am
Strong Fit
9am Short Circuit
10am CrossFit
10am Yoga for Athletes
11am CrossFit
11am Active Recovery
12pm CrossFit
1pm CrossFit
2-4pm Open Gym

Cancelled: 8am CrossFit, 9am CrossFit, 11am AG Strength

As you can see, we’re offering an extra Short Circuit class at 8am today. See the Schedule page to find out what’s happening tomorrow.

Samir C. at the Brooklyn Public Library

Tonight at the Brooklyn Public Library, CFSBK OG Samir C. will present on Nietzsche and Buddhism as part of A Night of Philosophy and Ideas, an all-night marathon of philosophical debate, performances, screenings, readings, and music. Samir’s talk is at 1:30am, and you can catch it in person or on the livestream. You can find the whole schedule for the evening here!

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Yesterday’s Results Board: Rest Day
How Much Do Olympic Speed Skaters Squat? BarBend
What You Need to Know to Get Started with Powerlifting Girls Gone Strong

| Filed Under: Workout of the Day

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