Rest Day
THIS SATURDAY: CFSBK KIDS CLUB NIGHT!
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. We’ll need at least 5 kids to run the event, and right now we have 4 signed up. Make plans to treat yourself and leave the rest to us…
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.
Kids Club Night is capped at 15 children. Please RSVP by tomorrow at midnight!
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Yesterday’s Results Board: Bench Press / Split Squat | NFT Work
Habits vs Goals Farnam Street
2017 CrossFit Games Highlights CrossFit
Bench Press / Split Squat | WOD 7.7.17
BENCH PRESS / SPLIT SQUAT SUPERSET*
A1) Tempo (31×1) Bench Press:
3 x 8
Heavier than last week.
A2) Tempo (31×1) Split Squat:
3 x 8e
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 6 of 8
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4-6 Rounds Not for Time (or 20 Minutes):
150′ Farmer Carry, as heavy as possible unbroken
Max Strict Ring Dips (1-2 RIR)
The carry is 75′ out and 75′ back. You can place the implements down at the turnaround but pick them right back up within a few seconds to come back. Aim to begin with at least 7 Dips, scale accordingly. “RIR” stands for “Reps in Reserve”. In other words, you should end the sets to 1 or 2 reps shy of failure. Scale the dips to the Matador as available or to Ring Push-Ups or regular Push-Ups. There should be plenty of space to do Elevated Push-Ups as a further scaling option as needed.
Post work to comments.
From our Instagram account: “Neal G. and Coach Chris Fox have been doing personal training for about 10 years now, starting at NYSC, before Coaches Chris and Jess Fox jumped ship to CFSBK. Here’s to another 10!!!”
Save the Date(s): 10th Anniversary Party and Fight Gone Bad 2017
We have a couple of important save the dates for you on this fine Monday morning. Get your iCals, day planners, calendars, Palm Pilots, farmers almanacs, clay tablets & etc. ready!
The first is CFSBK’s 10th Anniversary Party! Woohoo! This shindig goes down the evening of Saturday, September 30th (exact time TBD). The traditional 10th anniversary gift is tin or aluminum, but we don’t want your recyclables. We just want you to show up, drink some drinks, get down with your gym buds, and help us celebrate 10 years of making Brooklyn a better, fitter borough! Get stoked!
The second is Fight Gone Bad 2017, which will happen on Saturday, October 21st. Since 2008, CrossFit South Brooklyn has conducted a yearly fundraiser in the form of a workout called “Fight Gone Bad.” Last year, we raised over $30,000 for the Brooklyn Community Foundation (BCF), a local organization dedicated to improving the lives of people in Brooklyn by strengthening communities through local giving, grant-making, and community service. This year, we’ll be partnering with BCF again and hope to surpass last year’s donation numbers. We’ll have sign up info soon!
News and Notes
- Missing something? Recent lost and found items are up on our Flickr account, here and here. Claim your stuff before we donate it to CHIPS in two weeks!
- We need just one more RSVP to run next Saturday’s Kids Club Night. See the event page for details!
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Yesterday’s Results Board: Clean and Jerk | C2B Pull-Ups, Pistols, Double-Unders
Emotional Intelligence Needs a Rewrite Nautilus
Women’s Fibonacci Final Finish CrossFit Games
Clean and Jerk | WOD 8.6.17
Clean and Jerk Complex
Every 90 Seconds for 10 Reps:
Clean High Pull + Mid-Hang Clean + Jerk
The pull from the floor on the Clean High Pull should be purposeful and balanced, with your weight balanced over mid-foot. The dip/drive should also be balanced and not pull you forward. Aim to make a few reps at/above 80%.
Post loads to comments.
Exposure 5 of 8
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AMRAP 12 Minutes:
6 Chest-to-Bar Pull-Ups
12 Alternating Pistol Squats (6e)
24 Double-Unders
Sub Chin-over-Bar or Jumping Pull-Ups as needed. Scale the pistols to box pistols as needed. Elevating your working leg to a box is a scale for lack of strength/flexibility in the non-squatting leg. Squatting to a box scales for the same things but also allows you to reduce the ROM and need for balance a bit. Use a box height that still allows significant ROM, or scale to Goblet Forward Lunges. Scale the Dubs to Singles or 10 attempts as needed.
Post rounds, reps, and Rx to comments.
Next Sunday: The Starting Strength Program Total
Coach Jeremy and Coach Margie’s Starting Strengthers will wrap up their eight-week cycle on Sunday, August 13th starting at 2:00pm. Lifters will be testing their 1RMs in the Back Squat, Press, and Deadlift. All are welcome to come by, hang out, and do some cheering. Get ready for some massive PRs!
News and Notes
- Today’s 2:15pm Free Intro class is cancelled.
- Today’s Active Recovery and Anti-Gravity classes are also cancelled.
- During today’s group classes and Open Gym hours, we’ll be showing the final day of the CrossFit Games on our big screen at 597. All the more reason to get yourself to CFSBK today!
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Yesterday’s Results Board: A Very Long Metcon
Gambino Enforcer Abandons Life of Crime to Save Animals NY Daily News
A Day in the Life of Sara Sigmundsdottir CrossFit Mayhem
WOD 8.5.17
WOD 8.5.17
For Time:
21-18-15-12-9-6-3
Thrusters 95/65 lbs
Kettlebell Swings 24/16 kg
Burpees
Box Jumps 24/20″
The Barbell and Kettlebell weight should be on the light-medium side for you and unbroken on the fast end, but breaking the larger sets up into 2-3 quick sets is appropriate. Aim to stay steady on the Burpees. The Box Jump is Rx’d as a two-foot takeoff. You may jump down or step down as desired. In our opinion, unless you’re bounding your Box Jumps, stepping down is probably the better way to go. It’s less stress on your joints and will probably allow you to cycle reps faster anyway. If stepping down, alternate your step down leg in some fashion, i.e., every 3 reps or every other rep.
Post time and Rx to comments.
This Week at CFSBK in Review
1. Throughout this weekend’s group classes and Open Gym hours, we’ll be showing the final days of the CrossFit Games on our big screen (without audio) at 597. All the more reason to do some fitness at your favorite gym this weekend!
2. On Monday, we posted a fun Instagram vid of Erica D. getting all gymnasty at OG. If you do a CFSBK-related post, don’t forget to geotag us and use the #CFSBK hashtag. Who knows, you might end up on one of these member mashups we’ve been doing!
3. We need just one more RSVP to run next Saturday’s Kids Club Night. See the event page for details!
4. On Wednesday, we reposted one of last summer’s Guide to Cues, Coach David’s “Knees Out!” Check it out here.
5. Yesterday we “introduced” (you may already know them) some guest coaches you might see at the whiteboard in the coming weeks. Hello Lauren B., Morit S., and Keith Van W.!
6. Celebrate the end of summer—don’t worry, not too soon!—with your CFSBK buds.On Saturday, September 2nd, CFSBK will be hosting a potluck at Prospect Park. Come lounge on the grass, throw some frisbee, toss the ol’ pigskin, and hang out with your gym buds. What better way to spend Labor Day weekend?
7. We have a few schedule changes this weekend. Today’s 10am Yoga for Athletes and 11am Active Recovery classes are cancelled. Sunday’s 2:15pm Free Intro class is also cancelled.
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Yesterday’s Results Board: Rest Day
How One Woman Went from Counting Blueberries on the Plate, to Counting Plates on the Barbell Girls Gone Strong
Why Newborn Babies Smell So Delicious NY Mag
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Back Squat / Front Squat
Tempo Back Squat (31X1):
2 x 6
Tempo Front Squat (31X1):
1 x 6
Heavier than Week 4.
Post loads to comments.
Exposure 6 of 8
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For Time:
12-9-6-3-6-9-12
Power Snatch 95/65
Toes-to-Bars
The barbell should be light for you and cycled unbroken on the fast end. Same goes for the Toes-to-Bars. Scale the barbell load as needed. If you’re newer to the lift, then perform Hang Power Snatches.
Post time and Rx to comments.
Better, Faster, Stronger (Jump Ropes)
Notice anything different, maybe more colorful, in the back left corner of 597 Degraw? (If not, don’t worry. It’s pretty dark back there!) This week we debuted a shiny new set of 40 color-coded Rogue Fixed Length Speed Ropes to improve your fitness experience. Here’s what we have for you:
(Quantity) Length & Color (Athlete Height):
(4) 88″ Yellow (4’6″ and below)
(4) 94″ Green (4’6″ – 5’0″)
(8) 100″ Orange (5’0″ – 5’5″)
(8) 105″ Red (5’5″ – 5’9″)
(8) 109″ Blue (5’9″ – 6’1″)
(8) 115″ Black (6’1″ – 6’5″)
A few notes on our fun new ropes:
Thanks for Coach Jess for unpacking and organizing these babies. Now’s a great time to start working on those Double-Unders!
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Yesterday’s Results Board: Rest Day
Resilience Is About How You Recharge, Not How You Endure Harvard Business Review
New Evidence Suggests Humans May Have Been Dipping Crunchy Things Into Gooey Things Earlier Than Previously Thought