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 4 of 8

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AMRAP 10 Minutes:
8 Push-Ups
10 Box Jumps
12 American Kettlebell Swings

Use a scale/height/load that allows you to move through the rounds mostly fast and unbroken. Bias jumping to a lower box over stepping up to a higher one.

Post rounds, reps, and Rx to comments

Front Desker Ariel C. got her first Chin-Up on Saturday at the last session of Coach Ro’s AG Strength class. That’s big! Congrats to Ariel and everyone else who finished AG Strength this weekend

This Friday: Barbecue, Beer, and BONDing!

A message from Lynsey R.:

It turns out that there are quite a few CFSBKers living at 365 Bond Street, so we’d like to invite you to join us on our roof top for a little shindig this Friday, July 28th at 8pm. We have reserved a couple of grills, so please BYOB and food and join us for some fun and frolics!

In order to keep on top of numbers, and in case I need to send out some info, please RSVP to lynsey_roddam@hotmail.co.uk. And if you also live there, let me know. The numbers keep piling up!

 Questions? Ask Lynsey!

Notes on the New Site

We hope you’re enjoying the new CrossFitSouthBrooklyn.com! Everything from the old site is still here, perhaps just in a different place, so be sure to poke around and reorient yourself. We have made some changes to the blog itself, so here are answers to a few questions you might have:

How do I get a pic to show up next to my name?
We’ve switched over to WordPress, so if you have a WordPress.com account associated with your email address, a pic will automatically appear. Gravatar makes it really easy to set up an avatar for this and other WordPress sites!

Front Squat + Jerk

Take the bar from a rack. Work up to a heavy load for the day.

Post loads to comments.
Exposure 3 of 8

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“Annie”

For Time:
50-40-30-20-10
Double-Unders
Sit-Ups

Benchmark this classic today. Scale the Dubs to Singles or half attempts as needed. It’s OK to use an anchor for the Sit-Ups.

Post time and Rx to comments.


Kayleigh L. joins the rock formations at Capitol Reef National Park in Utah. In accordance with federal law, she’s still holding that Handstand. Those are the rules

Welcome to the New CrossFitSouthBrooklyn.com!

Notice anything different? We’ve redesigned the website to better serve our community and represent the gym in the wider world! Many, many thanks to CFSBK member Amanda McCormick for designing and developing the new site. Please bear with us as we iron out the inevitable kinks that come with such a big overhaul. In the meantime, start looking around!

Two questions you may have about commenting on the new blog:

How do I get a pic to show up next to my name?
We’ve switched over to WordPress, so if you have a WordPress.com account associated with your email address, a pic will automatically appear. 

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Serious Sally Takes a Year Off CrossFit Deb Linne
Barbells vs Machines vs Everything Else Starting Strength

Snatch Complex

Every Minute on the Minute for 12 Reps:
Snatch Deadlift to the Mid-Hang + Mid-Hang Snatch

Pause at the Mid-Hang then perform a full Snatch from the Mid-Hang. The Deadlift to the Mid-Hang should be purposeful and balanced, with your weight balanced over mid-foot. Aim to make a few reps at/above 80%.

Post loads to comments.
Exposure 3 of 8

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Fitness
5 Rounds or 15 Minutes:
3-6 Chest-to-Bar Pull-Ups
3-6 Paused Dips
15 Hollow Rocks

For the Pull-Ups, use rings if you can do them unassisted, and use a false grip if you can hold it. Scale to challenging Ring Rows as needed. Do Ring Dips if you have them unassisted, or scale to Matador Dips or Push-Ups.

Performance
For Time:
30 Muscle-Ups

Benchmark this classic workout or scale volume to 15-20 reps as needed. There is a 15 minute cap today.

Post work/time to comments

Jess P. recently completed his CrossFit Level 1 Certificate Course, and one of the seminar staff was long-time friend of CFSBK Adrian Bozman. Congrats, Jess!

CFSBK Kids Club Night: Saturday, August 12^th from 6pm- 9pm

Want a night off for yourself and your kids? Sign up for CFSBK’s Kids Club Night! Your kid will engage in fun movement activities and games, eat pizza, and watch a movie.

What: 
We’ve organized a night of CrossFit kids physical activities and games. We’ll all share a pizza dinner and then watch The NeverEnding Story on the CFSBK big screen.

When:
Saturday, August 12th from 6 to 9 PM

Who:
Kids ages 3-12. Parents can hang out if they want or go out on the town!

Cost:
$50 per child with a 40% discount for additional siblings. Dinner will be provided. Late pickups will result in a $25 fee.

REGISTER HERE!

We’ll need at least 5 kids to run the  event. Kids Club Night is capped at 15 children, so RSVP soon!

Questions? Contact Coach David at David [at] crossfitsouthbrooklyn.com.

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Yesterday’s Whiteboard: Back Squat / Front Squat | Run, Pull-Ups
Leg Drive: Elevation & Direction for the Snatch & Clean Catalyst Athletics
Watch a Wolf Pup Vet Visit Scientific American