Tempo Back Squat / Tempo Front Squat

Tempo Back Squat (41×1):
2 x 12

 
Tempo Front Squat (41×1):
1 x 12

Start week 1 at a moderate load and aim to increase over the 8 weeks. The last few reps of each set should be tough, but the goal is no misses. Be true to the tempo work. This may mean eating some humble pie, starting with light weights, and trusting that it doesn’t have to be “heavy” to be effective.

Post loads to comments,
Exposure 1 of 8
_____________________

AMRAP 5 Minutes:
20 Russian Kettlebell Swings 24/16kg
10 Push-Ups

Rest 2 minutes, then…

AMRAP 5 Minutes:
2 Bar Muscle-Ups
10 Overhead Squats 95/65

The kettlebell should be medium-heavy and unbroken. Scale the Bar Muscle-Ups to Jumping Bar Muscle-Ups or Chest-to-Bar Pull-Ups, regular Pull-Ups, or Jumping Chest-to-Bar Pull-Ups as needed.

Post rounds, reps, and Rx to comments. 

A post shared by CrossFit South Brooklyn (@crossfitsouthbrooklyn) on Apr 9, 2017 at 10:55am PDT

From our Instagram account: “Coach @davidosorio__ getting silly with CrossFit Preschool. The kiddos have to run to the safe color that’s called out before the ‘Color Worm’ gets them!”

CrossFit Kids at CFSBK

Our CrossFit youth programs emphasizes physical development through games and age-appropriate “workouts.” Most importantly, we’re all about having FUN! Think of it like the gym class you wish you had growing up!

Developing a positive association between fitness, physical activity, and the joy of movement is the primary goal of our programs. Our Preschool and Kids classes are comprised of games, obstacle courses, relay races, basic gymnastics, and other engaging physical activities. Our Preteens program is focused on building strength, stamina, endurance, and grit. Our teens class begin to look more like CrossFit with basic weight training, calisthenics, and conditioning workouts.

Schedule

CF Preschool (3-4 years old): Sundays, 10am – 11am
CF Kids (5-7 years old): Sundays, 11am – 12am
CF Preteens (8-11 years old): Mondays and Wednesdays, 4:30pm – 5:30pm
CF Teens (12-17 years old): Tuesdays and Thursdays, 4:30pm – 5:30pm

Pricing

Preschool, Kids, and Preteens
Single Class Drop-in: $30
5 pack: $135 ($27/class)
10 pack: $250 ($25/class)

Teens
Single Class Drop-in: $35
10 pack: $300 ($30/class)

Sign up here!

We offer a 20% discount for siblings (do not have to be registered for the same class).
There is a 3 month expiration on the 5 pack and a 6 month expiration on the 10 pack.

Eligibility

CrossFit youth classes are open to all kids within the appropriate age groups. For questions about our Preschool and Kids programs, contact Coach Lynsey at Lynsey [at] CrossFitSouthBrooklyn.com. For questions about our Teens program, please contact Coach Jess at Info [at] CrossFitSouthBrooklyn.com.

_____________________
Yesterday’s Whiteboard: Rest Day

Shlomo S. Zercher Squats the yoke at a recent Strong Fit class. Check out Strong Fit on Satudays at 8am!

This Week at CFSBK in Review

1. Our new 8-week training cycle started Monday. Don’t forget: you can always check out our current training template over on the Current Programming Cycle page.

2. SAVE THE DATE: Murph Day 2017 goes down on May 29th, Memorial Day! This is a great community event where we perform this classic CrossFit benchmark workout followed by some grilling, side dishes, and beers. The workout is tough—very tough—but it can, of course, be scaled to meet everyone’s capacity. If this is your first Murph Day, you can check out photos from last year’s event here and here. We’ll have sign-up info soon!

3. We’re in the process of updating the bios on our Coaching Staff page. As we do so, we’ve been posting the new bios to the main blog as a way of reacquainting you with one of the main things that makes CFSBK a special gym: our wonderful, talented coaching staff! This week we brought you the AG gurg himself, Coach Ro!

4. In another installment of Better Know a Member, we got to know Holly Mess… we mean, Molly Hess a little better. Check our yesterday’s post to learn more about this Corgi-loving Jersey native!

5. Do you follow us on Facebook? How about Instagram? If not, you should! We’re always posting cool stuff there, and it’s an easy way to support the gym.

_____________________
Yesterday’s Whiteboard: Clean and Jerk | Double-Unders, Thrusters
Building an Engine Training Think Tank
Guy Snatching in Corner Secretly Hopes You’re Watching

Clean and Jerk Complex

Every 90 seconds for 12 rounds:
Clean High Pull + Mid Hang Clean High Pull + Mid Hang Clean + Push Jerk

Post loads to comments.

__________________

For Time:
50-40-30-20-10 Double-Unders
10-8-6-4-2 Dumbbell Thrusters

Scale the Double-Unders to Single-Unders or 1/2 attempts as needed. The Dumbbell Thrusters should be heavy for you. Rx is 45% of bodyweight.

Post time and Rx to comments.

Better Know a Member: Molly H.

Last week marked the return of Better Know a Member, a blog-favorite in which we profile members from across the CFSBK community. First, we got to know Tori P. a little better. This week we talked to a member who, among many other virtues, has a very cute dog named Reesa.

Name (and any nicknames):

Molly Hess, Moll, Mollz, and my favorite, Holly Mess (switch the first letters of my first and last names and voila)

Where were you born and where did you grow up?

I was born and raised in Morristown, NJ. It’s a big-ish suburb about 45 minutes outside of NYC, although I had very little exposure to the city while I was growing up—my parents are not city people.

How long have you been CrossFitting, and how did you arrive at CFSBK?

I actually started CrossFitting around ten years ago at my high school in Morristown! One of my gym teachers was a weightlifter and also ran his own box out of a garage in Denville, NJ. At the time, my prospective college field hockey coach had seen me play and told me I had to get stronger because I was getting knocked around on the field, so I went to my gym teacher and he developed Crossift-lite programming that I used to do in the weightlifting room with the football team after school!

After 2 years of college field hockey and a few years of being very into running during and after college, I got bored and had heard amazing things about CFSBK through my boyfriend. I’ve subsequently been at the gym for around 2 and a half years now.

Ask me about that time I… 

Had lunch with Monica Lewinsky! My agency worked on an anti-bullying campaign with a nonprofit called Bystander Revolution that she was advising at the time. After years of cyber bullying and public shaming that was basically at the advent of viral content on the internet (she has a really good TED Talk on public shaming here), the anti-bullying cause had become very dear to her. She was very thoughtful and smart (London School of Economics grad!). It just shows how much your perspective of someone can change once you actually get to know him or her.

What TV shows are you recommending right now?

I’m almost finished with The Handmaid’s Tale, which I’m loving and is strangely relevant right now. We’ve also been binging Veep. Richard is my favorite character!

Did you have any mentors or heroes growing up?

I know this is going to sound cliché, but I have to say my mom! She was a stay-at-home of four kids who was also in killer shape and very creative. She was (and still is!) very much into the triathlon and running scene, so I grew up around a lot of runners and cyclists. She also always stressed the emotional/psychological benefits of being active. She very much comes from the mentality of pulling up your boot straps and working hard to get something done, no excuses. She also used to tell me, if I wasn’t feeling well, to “go for a run and you’ll better” (tough love, huh?). And almost always, I did!

I also used to be mortified because she would pull over on the side of the road to pick furniture out of people’s trash, but then she would refinish it into something so cool and beautiful. Both of my parents really instilled in me a good German work ethic and resilience.

What are you up to when you’re not at 597 Degraw Street?

I work at a communications/PR agency called Praytell in Crown Heights. I’ve been there for just over 3 years. We’ve grown from a team of 12 in Brooklyn to over 75 in SF, LA, Austin, and Chicago and were bought by a holding company last summer! I work on social media and digital projects for mostly tech and nonprofit companies. Right now, I’m working on a campaign called Keep Birth Control Co-Pay Free!

I love being so close to Prospect Park and the solace it brings from the city in general, so Liam and I will bring our corgi, Reesa there, even in the dead of winter. I’ve also tried to be better about doing more activities around the city (not just Brooklyn) and really take advantage of all it has to offer – in the past few months we’ve gone to the Met and the Natural History Museum, and did a whiskey/wine tour at Kings County Distillery. More suggestions are welcome!

Any advice for new CFSBKers?

For the first few months, you’re going to feel pretty lost in class (am I holding this bar right?) and be pretty sore, like, all the time. But (consistent) practice makes perfect! Don’t get too in your head about comparing yourself to other people and instead focus on growing your own skill set.

_____________________
Yesterday’s Whiteboard: Back Rack Reverse Lunges | Row, T2Bs, Burpees
It’s Asparagus-Is-Less-Expensive-and-Tastes-Better Season The Outline
Zen and the Art of Quality NY Mag

Back Rack Reverse Lunge

3 x 12e

Perform 12 reps on one leg, rack the bar, then perform 12 reps on the other. Start week 1 at a light-moderate load and aim to increase over the 8 weeks. You’re going to be sore after these the first few weeks, so pay attention to good recovery practices (i.e., eat some food). The last few reps of each set should be tough.

Post loads to comments
Exposure 1 of 8
___________________

Performance
For Time:
1000m Row
50 Toes-to-Bars
50 Burpees

Aim to move at a sustainable pace that feels like you could go harder.

Fitness
For Time:
8 rounds of…
5 Burpees
5 Toes-to-Bars

then,

1000m Row

Aim to move at a sustainable pace that feels like you could go harder. Scale the Toes-to-Bars to Hanging Leg or Knee Raises as needed.

Post time and Rx to comments.

The CFSBK Coaching Staff: Arturo Ruiz

Editor’s note: We’re in the process of updating the bios on our Coaching Staff page. As we do so, we’ll be posting the new bios to the main blog as a way of reacquainting you with one of the main things that makes CFSBK a special gym: our wonderful, talented coaching staff! Last time, we brought you Coach Lynsey. Next up, Coach Ro!

Arturo comes to CFSBK with 9 years of training experience working with diverse populations in individual and group settings. Arturo’s fitness background stems from the competitive aspects of Mixed Martial Arts (MMA). Strength and conditioning were a major aspect of hi training for amateur MMA fights, amateur Muay Thai fights, and NAGA tournaments and therefore truly sparked his interest in fitness. Since then, he has participated in several CrossFit Opens, Olympic weightlifting meets, and many local CrossFit competitions.

His current certifications are: USA Weightlifting L1 Performance Coach, USA Weightlifting LWC Referee, Starting Strength Coach, NASM CPT and CES, CrossFit Level 2, CrossFit Powerlifting, CrossFit Gymnastics, and CrossFit Movement and Mobility.

Arturo is also the 2016 USA Weightlifting Masters (Age 40-44, 85kg) National Bronze Medalist

Catching Up with the CFSBK Classifieds

• Mo and Kat are moving to Sweden (boo!) and are selling their 2010 Subrau Forester (yay!). They’re even offering a discount to CFSBKers. Go here and scroll to the bottom for all the info.
• Dan G.’s co-op is looking for a plumber. More deets and Dan’s contact info can be found in the Employment Opportunities section.

__________________
Yesterday’s Whiteboard: Rest Day
The Skill of Barbell Cycling Training Think Tank
Watch the Fastest Perfect Game Ever Bowled Atlas Obscura

It’s that time of year again… Murph Day approaches! | Photo by Thomas H.

SAVE THE DATE: Murph Day 2017

“Murph”

For time:
1 Mile Run
100 Pull-Ups
200 Push-Ups
300 Squats
1 Mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor.” From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the Pull-Ups, Push-Ups, and Squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

There is no charge for the workout, nor will it be deducted from your weekly class limit.

We’ll have sign-up info soon!

__________________
Yesterday’s Whiteboard: Push Press | Run, Deadlifts
Dogs Are Doggos: An Internet Language Built Around Love For The Puppers NPR
2017 Qualifier Workouts CrossFit