Snatch Complex

Every 90 seconds for 8 rounds:
Snatch High Pull + Low-Hang (from 1″) Snatch

Stay tight, maintain back angle, and shift your weight back (just behind mid-foot) on the start of the High Pull. Don’t pull the bar crazy high on the High Pull. Anywhere above naval height is plenty high, and remember that the arms perform their job after the legs have accelerated the bar upward. Have a plan for where you want this to end up today and make jumps in weight accordingly.

Post loads to comments.

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Partner WOD
AMRAP 21 Minutes:
In teams of 2 with one partner working at a time, alternate full rounds of…
7 Box Jumps 24/20″
7 Toes-to-Bars
7 Burpees

On the fast end, the movements should all be quick (85-90% pace) and unbroken. Scale box height, Toes-to-Bars to Hangling Leg or Knee Raises, and Burpees to Squat Thrusts as needed.

Post rounds, reps, and partner to comments.

Cam and Kayeigh kicked some serious ass at yesterday’s Pull for Pride! Cam Deadlifted 286 lbs (a 21 lb PR!) and Kayleigh pulled 375 lbs (a 15 lb PR!). Congrats, you two!

TODAY: Starting Strength Total at CFSBK

Want to see more strong people lifting lots of weight? Coach Jeremy and Coach Margie’s Starting Strengthers will wrap up their eight-week cycle today 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!

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Yesterday’s Whiteboard: Back Squat / Front Squat | Row, KB Swings
Why Your Pulls Feel Ten Times Heavier Than Your Lifts Catalyst Athletics
American Ninja Warrior‘s Level Playing Field The Outline

Back Squat / Front Squat

Tempo Back Squat (41×1):
2 x 6

Heavier than week.

Tempo Front Squat (41×1):
1 x 6

Heavier than week.

Post loads to comments.
Exposure 7 of 8
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5 Rounds for Time:
25/20 Calorie Row
10 Russian Kettlebell Swings 32/24kg

Post time and Rx to comments.

Cash Out: 1 mile jog, easy pace

CFSBKers worshiping at The Church of the Kettlebell | Photo by Robert C.

Today! CFSBK at Pull for Pride

Cam C. and Kayleigh R. will be competing in the Pull for Pride today at 3pm (lifting starts at 4pm) at Murder of Crows Barbell Club. The Pull for Pride is a Deadlift-only event benefiting the Ali Forney Center, whose mission is to protect LGBTQ youths from the harms of homelessness and empower them with the tools needed to live independently. Head over to Crow Hill and cheer our lifters on! Better still, you can sponsor Cam here.

Tomorrow! Starting Strength Total at CFSBK

Coach Jeremy and Coach Margie’s Starting Strengthers will wrap up their eight-week cycle tomorrow 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!

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Yesterday’s Whiteboard: Rest Day
The Strange Brain of the World’s Greatest Solo Climber Nautilus
Joy & Spain CrossFit Journal

A post shared by CrossFit South Brooklyn (@crossfitsouthbrooklyn) on Jun 7, 2017 at 11:23pm PDT

From our Instagram account: “CFSBKer Sarah C. takes on CrossFit Games Regional Event 6. Crushed it!”

This Week at CFSBK in Review

1. Lesley O. is our June Athlete of the Month. Congrats, Lesley!

2. Cam C. and Kayleigh R. will be competing in the Pull for Pride tomorrow at 4pm at CrossFit Crow Hill. The Pull for Pride is a Deadlift-only event benefiting the Ali Forney Center, whose mission is to protect LGBTQ youths from the harms of homelessness and empower them with the tools needed to live independently. Head over to Crow Hill and cheer our lifters on! Better still, you can sponsor Cam here.

3. Rachel H. is planning to go to the Power Monkey Fitness Camp in October and would like to assemble a group of CFSBKers to go with her. Groups of 5 or more people get a sweet discount, and she needs just 2 more people! The camp takes place October 1st through 7th in Crossville, TN. Contact Rachel at rthsiung [at] gmail.com if you’re interested!

4. Our recent lost and found dump is up on our Flickr account. Please claim your lonely items before we donate them to CHIPS in two weeks!

5. Mo and Kat recently moved to Sweden, and we’ll miss them very much! On Wednesday, we posted Mo’s farewell message to the CFSBK community.

6. In a new installment of Behind the Desk, we learned more about Kate T., aka “Tik-Taks” (maybe). You can look forward to more interviews with your favorite front deskers in the coming weeks!

7. Last but not least, Coach Jeremy and Coach Margie’s Starting Strengthers will wrap up their eight-week cycle on Sunday, June 11th 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!

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Yesterday’s Whiteboard: Clean and Jerk | Run, Power Cleans, Bar Muscle-Ups
Too Much Volume or Not Enough Fitness? The Russells
Your Thoughts Can Release Abilities Beyond Normal Limits Scientific American

Clean and Jerk Complex

Every 90 seconds for 8 rounds:
Clean High Pull + Low Hang (1″) Clean + Split Jerk

Work up to a heavy load for the day.

Post loads to comments.

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4 Rounds for Time:
270m Run
12 Power Cleans 135/95
3 Bar Muscle-Ups

The Power Cleans should be light, done in 2-3 quick sets or unbroken on the fast end. Scale the Bar Muscle-Ups to Jumping Bar Muscle-Ups or 3 Chest-to-Bar Pull-Ups + 6 Push-Ups as needed. Aim for even splits on all rounds (i.e., don’t come out blazing only to flame out).

Post time and Rx to comments.

Behind the Desk: Kate T.

Over the next month or so, you can look forward to new installments of our Behind the Desk series, about our beloved and much appreciated front desk staff! These CrossFitters take care of the important duties of checking in our members, handling walk-ins, tidying up after classes, and so many other things that it would take forever to list them. They are the glue that holds this gym together.

Last time, it was Karina S. And now (drum roll, please)…

Name (and any nicknames): 

Kate; “Tatch”—never came by many nicknames, so I’m open! DO has been trying to make “Tik-Taks” happen, but we’ll see.

Where were you born and where did you grow up?

Born in Elmira, NY, and moved around a bunch between then and now—6 states later I’m back in NY. Spent most of my growing up years (middle and high school) in Cecil County, Maryland.

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

Started CrossFitting here at CFSBK last August. I was always an athlete (volleyball, basketball, tennis in high school; tennis and then rugby in college), but “fitness” was just a result of sports, not something I ever worked on. After a decade or so of half-assed gym memberships, occasional pick-up games, and sitting at a desk, I knew I needed to do something more committed. My coworker (and fellow CFSBKer), Jen B., invited me to join her for the Sunday Intro Class here and I was immediately hooked (if a little intimidated).

Program your nightmare workout:

They are all terrifying/terrible. I am inherently lazy, but competitive and motivated by teamwork. CrossFit has been cool because I just need to get to the gym, and then hey look, I’m actually doing things! That said, workouts with Dumbbell Thrusters are particularly nightmarish.

What are you recommending right now?

I’ve been a podcast junkie lately. Favorites are RadioLab, Myths & Legends, and S-Town.

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

I’m a librarian working full time for a social-sector capacity building organization called Foundation Center. You can also find me at the LIU-Brooklyn library about once a week. I spend a lot of time traveling, networking, and presenting to nonprofit grantseekers and attending library conferences (which are more fun than you think, I promise). Otherwise, I like to wander around Brooklyn and the Internets.

What are three things you can’t live without?

1) All the water. I probably drink a gallon a day.
2) Burt’s Bees Pomegranate lip balm.
3) Comfortable footwear. You might have seen me rocking the socks and sandals behind the desk. No regrets!

Any front-desk public service announcements?

I will learn all your names eventually, I promise!

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Yesterday’s Whiteboard: Back Rack Reverse Lunges | Double-Unders, Front Squats, Ring Dips
How to Build a Long-Lasting Habit Without Falling Off the Boat CrossFit Invictus
How Whales Got to Be So Enormous Scientific American

Back Rack Reverse Lunges

3 x 6

Heavier than last week. Perform 6 reps on one leg, then 6 reps on the other.

Post loads to comments.
Exposure 7 of 8
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2 Rounds
AMRAP 3 Minutes:
18 Double-Unders
9 Front Squats 95/65
Rest 3 minutes

AMRAP 3 Minutes:
18 Double-Unders
6 Ring Dips
Rest 3 minutes

Aim to score within a few reps each time on these AMRAPs. Scale dubs to singles. The FSQ weight should be light and unbroken. Scale ring dips between the box/bench dips or push ups as needed.

Post rounds, reps, and Rx to comments.

Faces of Murph I

Farewell to Mo and Kat!

In case you missed it, Mo A. posted a farewell message in yesterday’s blog comments. Mo and Kat (and let’s not forget Lilly!) moved to Sweden shortly after Murph Day. As is our tradition, we’re reposting Mo’s goodbye to the main blog:

I’m not much of a writer, but I wanted to share the following with all of you.

We started the process of moving to Sweden a long time ago. During our goodbyes most people asked what we thought we were going to miss from BK, and my answers always varied from “I’m going to miss that bar”… “that pizza”… etc. The truth is, what I’m going to miss the most from BK is where I spent most of my time sweating, chatting, chasing, and relaxing. My second home. My happy place.

Here’s a bit of what I miss already: I miss looking at the blog and seeing the WOD and figuring out how many classes I should take that day. Should I do Short Circuit followed by regular class? And maybe Active Recovery? Pilates? What should I eat before all of this? Hmm… that’s 4 hours of work. This brings my total to 13 classes this week… David hates me.

I miss the happy faces that always greeted me at the front desk.

I miss the dogs hanging out by the entrance and the occasional child or two patiently waiting for a parent to finish a WOD.

I miss looking around and seeing a sea of familiar faces. The whiteboard with the WOD numbers and the quick math to figure out how to beat the AM crews. The meticulous breakdown of the WOD by a fellow member: cue French accent the row should be done at 21 spm / @947. Transition in 6 sec and the Thrusters unbroken. Huh? The first round usually works exactly as mentioned and the rest is hell.

I miss the warm-ups and the Question of the Day. How sometimes the question becomes self-serving because a coach wanted ideas on where to get the best pie in town.

I miss seeing the regulars and knowing who your squat partners will be based on last week’s WOD… and seeing the fresh faces coming out of Foundations semi-lost in the lingo, but confident to start CrossFit because they know this is the best place to do it.

I miss the extremely detailed coaching and dedication from every single coach. The small adjustments, the ever-present go deeper on the Squat, the elbows up, the nod.

I miss Active Recovery classes and how the class turned into an episode of the cooking channel or group therapy. Pilates and the pain that comes with it… sometime from laughter… sometimes from 100s. The Short Circuit classes with our regular crew and seeing tabata on the board. Ok, maybe I don’t miss seeing tabata.

I’m happy to be here in Sweden and ready for my new adventure, but I do miss all of you.

To every single person who works at this gym and to every single member: Thank you.

Mo

We’re definitely not tearing up. Farewell, Mo and Kat! We’ll miss you, too!

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Yesterday’s Whiteboard: Rest Day
Two Minute Challenges: Double-Unders, Rope Climbs CrossFit
Be Better at Life by Thinking of Yourself Less NY Mag