CrossFit South Brooklyn

Established 2007

Rest Day

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THIS SATURDAY: The Subway Series at CFSBK!

The 3rd event of this years NYC Subway Series goes down this Saturday at 12pm right here at CFSBK! There’s still time to register here. Represent CFSBK and be a part of the BLACK TIDE! This is always a mega-fun event, and we’d love to see more of you sign up. As usual, there will be Rx and Scaled divisions, so don’t be afraid to get after it!

 

Speaking of which, we’ll be running on a modified schedule this Saturday. Morning classes will run on the usual schedule, but everything from 11am onward is cancelled. 

Calling All Volunteers

Want to be part of what’s always an exciting day but not feeling the competition itch?  We’re looking for a few good humans to help out on October 14th with the following:
  • Judges (we need the most help here)
  • Score keepers/score runners (proficiency with spreadsheets preferred)
  • Set up/break down

If you’re interested, please contact David at David [at] crossfitsouthbrooklyn.com with the subject line “SS Volunteer” as soon as possible, and let us know what you’d like to help with. No prior judging or volunteering at a CrossFit event experience is required. We’ll make sure you’re 100% prepared. In addition to our gratitude, we’ll provide you with coffee and snacks throughout the day!

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Yesterday’s Results Board: Press /Sumo Deadlift | KB Swings, Push-Ups, Pull-Ups
Aging with Grace and—Fran CrossFit Journal
The Clean: Don’t Just Fall Down, Turn It Over Catalyst Athletics

Press / Sumo Deadlift | WOD 10.9.17

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Press / Sumo Deadlift Superset*

A1) Press:
8RM

Warm up and hit a heavy set of 8, heavier than last week. No tempo. Be sure to lock your knees and not Push Press.

A2)  Sumo Deadlift:
8RM

Warm up and hit a heavy set of 8, heavier than week 3. Dead stop, no touch and go. Use a double overhand grip. Hook grip is allowed.

*Warm up and then perform a set of Presses, followed by a set of Sumo Deadlifts. Repeat for 3 work sets of each, resting about a minute between movements.

Post loads to comments.
Exposure 5 of 8
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5 Rounds for Time:
40 Russian Kettlebell Swings 24/16kg
15 Hand-Release Push-Ups
10 Strict Pull-Ups

Choose a bell that you can swing for 40 reps in 1-2 sets. Maintain a strong midline on the Hand-Release Push-Ups, no snaking. No Kipping on the Pull-Ups, so break them up before they go away. Scale to bands or challenging Ring Rows as needed. You will most likely need to break these up a bit.

Post time and Rx to comments.

Fight Gone Bad Fundraising Update

Comrades! We’re at $2,159—which is 9% of our fundraising goal for Brooklyn Community Foundation. Team Ziggy WODdust and the Squatters from Mars (nice) is in the lead with Team Goes to 11 (also nice) not far behind. We’re off to a great start!

Now’s a good time to start e-mailing your friends and family. Rip off a version of this one below, and select, replace, or delete adjectives as you see fit. One of our members used this email a few years ago (with almost all of the adjectives) and quickly raised over $500. Jump on it!

Dear/Salutations/Greetings/Hola/Aloha/Beloved [insert name],

As you probably know, I’m really into CrossFit. It’s helped me/I love it because _______. Every year at my gym, CrossFit South Brooklyn, we have an event called Fight Gone Bad, where we do this crazy/hard/weird/incredible/soul-crushing/soul-enhancing workout (which you can see here).

What makes the event even more cool/inspiring/sweet/meaningful is that it’s not just a competition for highest reps, but also a competition to raise money for a local organization called Brooklyn Community Foundation. BCF supports a variety of artistic, agricultural, environmental, social, and educational programs in Brooklyn, helping people of all ages. 

So, why am I telling you all of this? Because I need your help! [Insert any crazy story or incentives for hitting certain fundraising markers, i.e., If you donate $XX, I will do X, Y, and/or Z.] Donate here [insert link to your page]! 

I will be sure to let you know how the event goes, and probably send along a sweaty/hot/sexy/revolting photo of myself post-workout.

Sincerely/With love/Gratefully/Be well/Shalom,
[Your name]

AND REMEMBER TO SAY THANK YOU WHEN PEOPLE DONATE! It’s what our moms taught us to do.

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Yesterday’s Results Board: Snatch | Hang Snatch, Burpees, Toes-to-Bars
The Meaning of “South Brooklyn” NY Times
Good vs. Bad Trainers Starting Strength

Snatch | WOD 10.8.17

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Snatch Balance (or Tempo Overhead Squat)

Performance
Snatch Balance: 
80-85% x 2 x 4

4 sets of 2 reps at 80-85% of your 1RM Snatch.

Fitness
Tempo Overhead Squat (2211):
4 x 2

Warm up and perform 4 sets of 3 reps. Use a load that’s challenging but allows you to hold solid positions, and as such, only squat as low as you can move well. Goal is to go heavier than on 9.17.17.

Post loads to comments.
Exposure 4 of 8

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Partner Metcon

In teams of 2, complete 14 rounds (7 each) for time of:
7 Hang Squat Snatches 95/65
7 Burpees
7 Toes-to-Bars

The barbell should be light for you. The Burpees happen lateral to your barbell and are not “jump over.” Scale TTB to HLR or HKR as needed, or to 15 Sit Ups.

Post time, Rx and partner to comments.

November 11th and 12: CF Level 1 Certificate Course

On Saturday, November 11th and Sunday, November 12th, CFSBK will host the CrossFit Level 1 Certificate Course. Courses are open to individuals and trainers at all stages of development. The Level 1 Certificate Course serves as the cornerstone for CrossFit methodology and movement and includes classroom instruction on these topics, as well as hands-on small-group training for the movements. These group sessions are conducted under low intensity with a focus on improving mechanics. Students’ movements are observed and corrected, and they engage in dialogue concerning effective coaching techniques. Large group CrossFit workouts are conducted as an example of bridging the gap from theory to practice. These workouts provide examples of how to:

  • Conduct a class.
  • Hold a standard of effective technique at high intensity.
  • Achieve relative high levels of intensity for each individual.
  • Scale for any ability level.

The Level 1 provides introductory education on the fundamental principles and movements of CrossFit. It is structured to meet two goals: 1) Provide attendees with the knowledge to better use CrossFit methods for themselves; and 2) Provide attendees with an initial and foundational education to begin training others using CrossFit.

Register Here!

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Yesterday’s Results Board: Row, Power Cleans, Handstand Push-Ups
7 Ways to Stimulate the Vagus Nerve (And Why You Should) BarBend
For Your Brain’s Sake, Keep Moving NY Times

WOD 10.8.17

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AMRAP 30 Minutes:

30/21 Calorie Row
7 Power Cleans 185/125
10 Handstand Push-Ups

The barbell should be on the heavy side of medium for you, allowing for cycling a few reps on the fast end and singles on the slower end. Scale ROM on the Handstand Push-Ups to 1 or 2 AbMats, or scale up to a deficit if 10 is easy for you. Sub Box Piked Handstand Push-Ups or heavy Dumbbell Push Presses if you can’t perform at least 5 unbroken Handstand Push-Ups.

Post rounds, reps, and Rx to comments.

NEXT SATURDAY: The Subway Series at CFSBK!

The 3rd event of this years NYC Subway Series goes down next Saturday, October 14th right here at CFSBK! There’s still time to register here. Represent CFSBK and be a part of the BLACK TIDE! This is always a mega-fun event, and we’d love to see more of you sign up. As usual, there will be Rx and Scaled divisions, so don’t be afraid to get after it!

Calling All Volunteers

Want to be part of what’s always an exciting day but not feeling the competition itch?  We’re looking for a few good humans to help out on October 14th with the following:
  • Judges (we need the most help here)
  • Score keepers/score runners (proficiency with spreadsheets preferred)
  • Set up/break down

If you’re interested, please contact David at David [at] crossfitsouthbrooklyn.com with the subject line “SS Volunteer” as soon as possible, and let us know what you’d like to help with. No prior judging or volunteering at a CrossFit event experience is required. We’ll make sure you’re 100% prepared. In addition to our gratitude, we’ll provide you with coffee and snacks throughout the day!

News and Notes

  • Today’s 10am Yoga for Athletes will feature guest-instructor Sasha S.!

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Yesterday’s Results Board: Rest Day
What 7 Fishmongers Wore to Work at the Fulton Fish Market NY Times
Death, Divorce, and Double-Unders CrossFit Journal (video)

Rest Day

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Come out to the gym for a Halloween-themed Movie Night on Friday, October 20th! We’ll be showing What We Do in the Shadows, a funny mockumentary about vampires with domestic issues. We’ll start the movie at 8:15pm, right after Open Gym!

This Week at CFSBK in Review

1. Thanks again to everyone who came out for our 10th Anniversary Party on Saturday! Photos from the evening are up on our Flickr account and at We Love Photobooths.

2. You know that big wooden thing in 608 that kind of looks like it could be a poorly designed ladder or a medieval torture device? It’s neither of those things! It’s a actually a pretty cool thing you can use for accessory work. Watch this video to find out how you can use that thing!

3. Ready for another kickass event? Save the date and start making art for the 4th CFSBK Art Show on November 18th!

4. Fight Gone Bad Season is here! On Wednesday, we posted a checklist to help you get started, and on Thursday offered some fundraising tips.

5. Congrats again to Pierre D. and Coach Ro on placing FIRST in the Northeast Region of the CrossFit Team Series!

6. The Subway Series comes to CFSBK next weekend! See Monday’s post for registration info.

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Yesterday’s Results Board: Clean | Burpee Box Jump Overs, Deadlifts
Cultivating Self-Trust Girls Gone Strong
How to Actually Get Some Rest for Once NY Mag

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