Here are Morit S., Francine D., and Katie H. at the Crow Hill Open. Read on to find out how they did! | Videos Courtesy of Morit and Katie

CFSBK at the Crow Hill Open: A Recap

Over the weekend we promised to fill you in on how CFSBKers did at the USAW Crow Hill Open, and today we’re bringing you that recap. You guys have been competing so much lately, and we’re proud of each and every one of you! As you can probably tell from the video above, much ass was kicked. Here’s how each of our lifters fared:

This was Morit S.’s first weightlifting meet, and she killed it! The Crow Hill Open, she said, “was a great and fun experience! I need to give a serious shout out to Coach Ro. I had no idea how much it takes to be the coach at an Olympic weight lifting meet.”

Francine D. hit 45 kg on her opening Snatch. “I am still focused on qualifying for Masters Nationals in 2018,” she told us, “so I’m signed up to try again at Brooklyn Barbell in August. Working with Coach Ro has been an amazing experience and having Morit and Katie as teammates invaluable. I’m looking forward to crushing it next month ;-)”

It was also Katie H.‘s first meet, and here’s how it went down: “Made my last Clean and Jerk attempt and qualified for Masters Nationals in my age and weight class in my first meet. Loved it. And would love to support anyone else willing to try, we are competing at Brooklyn Barbell Open August 26-27 so reach out and join!”

Jacob M. hit 93 kg on the Snatch and 130 kg for the Clean and Jerk. “Was my first time lifting in competition, he reported, “and to say I had the jitters would be an understatement.  Didn’t perform well in the Snatches but used the adrenaline to my advantage in the Clean and Jerk and ended with a 3 kg PR.” Congrats, Jacob!

Competing in the 85 kg weight class, Alex B.‘s best Snatch was 109 kg, and his best Clean and Jerk was 135 kg, for an impressive total of 244 kg. This qualified him for Masters Nationals!

Last but certainly not least and also competing in the 85 kg weight class, Coach Ro Snatched 103 kg and crushed his Clean and Jerk at 135 kg, also qualifying for Masters Nationals! Here’s what he had to say: “I totaled 238 kg, put me in 3rd place of the session and 6th overall out of 20 lifters in the 85kg weight class. This is a PR total for me and I’m currently ranked 8th in the nation by USAW in the 85kg masters 40-44 group. This was the first meet I’ve done since Masters Nationals in 2016.  It was a great experience and a well-run event. It was also great to have other folks there in the same weight class lifting with me from CFSBK.”

Congrats, everyone! We posted some video of the men lifting last week. You can see the full results here. Check back in with the blog tomorrow to find out how CFSBKers did at Hail to the Team at CrossFit Queens this past weekend!

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Yesterday’s Whiteboard: Bench Press / Split Squat | KB Swings, DB Thrusters
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Bench Press / Split Squat Superset*

A1) Tempo (31×1) Bench Press:
3 x 10

Heavier than last week.

A2) Tempo (31×1) Split Squat:
3 x 10e

Set back foot on a 16-20 inch box and load as appropriate with dumbbells or kettlebells held goblet-style. Heavier/better than last week. If last week was tough, then use the same load and try to perform the reps better.

*Warm up and then perform a set of Bench Presses, followed by a set of Split Squats on each leg. Repeat for 3 work sets of each, resting about a minute between movements. Use a 31×1 tempo for both movements. The last few reps of each set should be tough, but the goal is no misses.

Post loads to comments.
Exposure 3 of 8

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Every 2 minutes for 10 minutes:
10 Russian Kettlebell Swings
10 Dumbbell Thrusters

Sprint each round. Score fastest/slowest times. Use loads that are challenging to perform unbroken.

Post times and Rx to comments.

 

This Friday: Movie Night Returns with Coming to America!

This Friday, July 21st at 8pm (after Open Gym), a CFSBK summer tradition returns. That’s right, we’re talking about Movie Night! We asked you to vote, and Coming to America edged out Space Balls by one vote. 

In case you haven’t seen the Eddie Murphy/Arsenio Hall/NYC classic Coming to America, here’s the IMDB summary: “It is the 21st birthday of Prince Akeem of Zamunda and he is to marry a woman he never saw before. Now the prince breaks with tradition and travels to America to look for the love of his life.” Watch the trailer above!

Movie Night will be BYOB/snacks. Come for some fitness, stay for some fun!

Want to Work at the Front Desk?

CFSBK is looking for new talent to staff our beloved Front Desk! 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 a comped membership. We are looking for people who keep a consistent schedule and commit to six months of work with us (barring extenuating circumstances). Preference will be given to candidates with the flexibility to change shifts in the new year. 

We will be interviewing this month and hiring a new staff member for immediate training. We’re looking for someone who can take the 5:45am to 9:30am shift on Mondays and Wednesdays.

Email Charlie [at] CrossFitSouthBrooklyn.com to inquire and include Front Desk in the subject line.

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Clean and Jerk

Every 90 seconds for 10 reps:
Clean Deadlift to the Mid-Hang + Mid-Hang Clean + Jerk

Work up to a medium-heavy load for the day.

Post loads to comments.
Exposure 2 of 8

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10 Rounds for Time:
3 Power Snatches 135/95
3 Handstand Push-Ups

The barbell should be medium-heavy for you and unbroken on the fast end, as should your pressing option. Scale range of motion to 1-2 AbMats on the Handstand Push-Ups, or sub Box Piked Handstand Push-Ups or Heavy-ish Dumbbell Push Presses as needed.

Post time and Rx to comments.

Kate T. and Allie B. at yesterday’s Hail to the Team event at Crossfit Queens. Congrats to all who competed!

Today: Active Life Bulletproof Assessment Workshop at CFSBK

Where: 608 Degraw
When: Today from 2-7pm. A 20 minute snack break will be included.
Who: Hosted by Coach KHarpZ and other members of the Active Life staff

What: At a Bulletproof Workshop, Active Life doctors and coaches take you through the Athlete’s Hierarchy of Needs to identify flexibility, mobility, and strength balance limitations that can lead to injury or are currently limiting your performance.

Come ready to train! This is a hands-on workshop with lots of lifting, mobility, and flexibility testing. You do not need to be strong or flexible to attend. This workshop is for athletes of all levels.

Be prepared to:

• Deadlift
• Squat
• Press
• Perform bodyweight movements

Our goal is not to smoke you; however, the assessments are challenging and you will be tired when you leave!

Job Postings at CrossFit HQ

Are you a Social Media Manager or in Product Management and looking for the job of your dreams at CrossFit HQ? If so, please send your resume to jillp [at] hawthornesearch.com. Relocation assistance provided to California! Check out a flyer for the postings here.

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Yesterday’s Whiteboard: Partner WOD
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