Clean and Jerk

Every 90 seconds for 8 rounds:
Clean and Jerk

Work up to a heavy load for the day. Maintain the same tension and balance off the floor that you’ve been working on these past 8 weeks.

Post loads to comments.

_____________________

AMRAP 2 Minutes:
5 Deadlifts 135/95
5 Burpees

Rest 2 minutes.

AMRAP 2 Minutes:
15 Double-Unders
10 Squats

Rest 2 minutes.

AMRAP 2 Minutes:
Wall Balls 20/10, 14/9

Post rounds, reps, and Rx to comments.

McDowell and Ellie at Murph Day 2017

Farewell to Coach McDowell and Family!

By David Osorio

As some of you may have heard, Coach McDowell and the rest of the Myers family will be moving to Virgina at the end of the month. McDowell and Ellie welcomed Vesper into their lives in 2014 and, more recently, expanded their family again with the addition of the coolest baby in town, Marcus, or as I like to call him “Marcus Man Randy Savage.” Coach McDowell was offered an exciting opportunity to be the head coach at a Virginia affiliate, and because their family has grown, the McDowell and Ellie have decided to move out of the city, back to the country and closer to their families. It goes without saying that they will be dearly missed. But we’re excited to see this new chapter of their lives unfold.

Coach McDowell has spent the past five years dedicating himself to the CFSBK community as a full-time coach. His persistent work ethic, no-frills approach to training, and dry sense of humor made him a pivotal member of our team and an integral strand of the CFSBK DNA over the past half-decade. Coach McDowell started his training career with us, and we know he’ll take his skills, passion, and Southern charm back to Virgina where he’ll help even more people reach their potential inside and out of the gym. Please share some McDowell love in the comments, and don’t forget to attend his going-away party on the 23rd!

We’ll miss you Coach McDowell (aka McDiesel, aka Double Daddy Myers, aka “Robert”)!!!!!!!!

Coach McDowell’s last class will be on Friday, June 23rd at 12pm. We will have a going-away party for him that same night starting at 6pm at Pig Beach.

_____________________
Yesterday’s Whiteboard: Back Rack Reverse Lunges | KB Swings, Overhead Squats, Run
The 19th-Century Book of Horrors That Scared German Kids into Behaving Atlas Obscura
11 Struggles People Who Work Out in the Evening Will Understand BarBend

Back Rack Reverse Lunges

3 x 4

Heavier than week. Perform 4 reps on one leg, then 4 reps on the other.

Post loads to comments.
Exposure 8 of 8
_____________________

3 Rounds For Time:
30 Russian Kettlebell Swings 32/24kg
15 Overhead Squats 95/65
400m Run

The Swings should be on the heavy side, unbroken on the fast end but consider breaking them up to maintain consistent splits throughout. The Overhead Squats should be on the light-medium side for you and done in 1-2 sets.

Post reps and Rx to comments.

Behind the Desk: Aileen H.

For the past few weeks, we’ve been bringing you 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 week, it was Kate T. And now (drum roll, please)…

Name (and any nicknames):

Aileen Hanna (aka: Ai, Hanna, Benson’s mom, Noah’s mom)

Where were you born and where did you grow up?

Born in Subic Bay, Philippines. Grew up in Japan and Louisiana

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

5 years in August. I took the Free Intro class back in 2010.

Program your nightmare workout:

Open Workout 15.5, ugh!

For Time:
27, 21,18, 15, 9
Row for Calories
Thrusters

Program your dream workout:

Back when I was in better shape I really enjoyed “Cindy.”

Do you have any unusual rituals/superstitions or habits?

I can’t leave the house without checking the stove to make sure it’s not on.

What are you recommending right now?

Currently reading Baby Whisperer! A must read if you’re a new mom like myself.

What are three things you can’t live without?

1. Gym clothes
2. Seltzer
3. Under eye concealer for all my sleepless nights

If you had to switch careers today, what would you choose to do? 

Something in the medical field.

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

Currently at home changing diapers. Making wedding sashes and bridal accessories (tell your friends!).

You have friends or family coming to visit from out of town. What  do you take them to do in NYC? 

Prospect Park during off-leash hours for Benson, then eat the rest of the time.

Favorite and least favorite lifts:

Favorite lift is the Clean. Least favorite is the Deadlift.

Any front-desk public service announcements?

Please put your dumbbells in the right place! Don’t want to jam anymore of my fingers.

_____________________
Yesterday’s Whiteboard: Rest Day
Training Lessons from CrossFit Champion Jason Khalipa Tim Ferris
The Rise of the Machines Kurzgesagt

Register Now For Starting Strength Program

The Starting Strength program is an opportunity to spend 8 weeks honing your technique and increasing your capacity at the most fundamental strength movements: Back Squat, Overhead Press, Bench Press and Deadlift. This small group format of 90 minute sessions offers one-on-one guidance, great camaraderie, and a simple roster of movements allowing you time to correct errors and challenge your limits.

Whether you are brand-new to lifting, someone with experience who has struggled to surpass a plateau, or just looking to try something different, by taking the time to focus exclusively on the lifts that support almost ever other activity you do inside (and outside) the gym, you will gain confidence and enhance your performance.

Upcoming Program Times and Dates:
A cycle: Novice, 7pm Mon/Wed and 6pm Fri | Monday, June 19th – Friday, Aug. 11th (8 slots)
B cycle: Intermediate, 7pm Tues/Thurs and 10am Sun | Tuesday June 20th – Sunday, Aug. 13th (8 slots)
C cycle: Morning Novice, 6:30am Mon/Wed | Monday, June, 19th – Thursday, Aug. 10th (8 slots)
D cycle: Continuing Education, 6pm Mon/Wed | Monday, June 19th – Wednesday, August 9th (4 slots)
E cycle: Late morning, all levels, 10am Mon/Thurs | Monday, June 19th – Thursday, August 10th (10 slots)

Class Sizes: Space is limited to 4-8 participants
Class Length: 90 minutes

Cost: 3x Per Week Cycles:
$300 paid upon registration and then another $300 at the halfway point
Cost: 2xW Cycles:
$200 paid upon registration and then another $200 at the halfway point

Group Class/Open Gym/Active Recovery/Yoga/Pilates Add-On Option!
This add-on membership allows our 2x/week Starting Strength Program to attend two additional classes per week, outside of the regularly scheduled strength cycle classes. This includes group classes, open gym, and Active Recovery/Yoga/Pilates.

Price is $100 per four weeks, first bill due at sign-up and second bill ($100) charged automatically to the card on-file four weeks later. Register here!

If anyone is confused as to which cycle they belong in or has any questions, they can contact Jeremy directly at Jeremy [at] CrossFitSouthBrooklyn.com to discuss placement.

_____________________
Yesterday’s Whiteboard: Push Press | Thrusters, Pull-Ups
CrossFit Clobbers Competitors with Sanctions in False Advertising Case Am Law
Maximizing Squat Gains with Bar and Load Squat Variations The Barbell Physio

Push Press

3 x 4

Heavier than last week.

Post loads to comments.
Exposure 8 of 8

_____________________

Every 4 minutes for 4 rounds:
15 Thrusters 96/65
15 Pull-Ups

90%-plus effort on all rounds.

Post times and Rx to comments.

Faces of Murph II | Photos by Thomas H.

Announcing the Return of Sunday CrossFit Kids!

We’re so excited to announce that 10am CrossFit Preschool and 11am CrossFit Kids will be returning to our Sunday schedule starting on June 25th! We’ve missed your kids and can’t wait to see them running, crawling and climbing all over the gym again. Our new CrossFit Kids coach working with David and Xela will be CFSBK member and lifelong dancer Tori Pierce.

Tori is a professional dancer and choreographer who has been teaching young dance students since 2008. She has taught ages 4 through 18 at studios in Wisconsin, Illinois, New York, New Jersey, and Connecticut at both competitive and recreational levels. Having started her dance training at her mother’s studio at the age of 3, it was both an easy transition from student to teacher and an exciting way to share her passion with younger dancers. In addition to teaching, Tori has judged regional and national youth dance competitions. Most recently, she has also choreographed for high school performance teams in the midwest. Tori was introduced to CrossFit by her family in 2014, joined CFSBK in 2015, and loves the challenging, supportive training environment.

As always, we’re open to hearing back from you guys about other class times that would work, thoughts on the program, and anything else you might have on your mind. If you’d like to provide some feedback or requests, please fill out our CrossFit Kids feedback form!

_____________________
How Dance Partners Create Chemistry Onstage NY Times
Simply Stronger Starting Strength

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.

_____________________

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!

_____________________
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