“Dear Diary— Today I was a TFBA” | Photo by Thomas H.

This Week at CFSBK in Review

Feeling crushed by Crush Week? Too tired to scroll back through this week’s posts? Well, kick back and let us do the work for you…

1. CrossFit Journal will be at the gym over the weekend to shoot content for a series about affiliation, best practices, and lessons learned from affiliates that have been operating for a decade (that’s us!). Give ’em some CFSBK love!

2. Our friends at CrossFit Queens are organizing the next in their series of “Hail to the…” competitions, Hail to the Team! This partner competition takes place on Saturday, July 15th from 12 to 5pm and it will feature 25 men’s and 25 women’s teams of 2 in the Scaled and Rx categories. We’d love to see as many CFSBKers as possible sign up! See Monday’s post for details.

3. Coach David discussed our CrossFit Preschool program in the latest issue of Box Pro. In “How to Run a Preschool Class,” David talks to Heather Hartmann about the ins and outs of running a fitness class for 3 and 4-year-olds. Check it out!

4. Save the date! On Friday, July 21st at 8pm (after Open Gym), a CFSBK Movie Night returns. And we want you to help us pick the movie! Head on over to the event page to vote.

5. On Sunday, July 16th, CFSBK will again host a Bulletproof Assessment Workshop. At a Bulletproof Workshop, Active Life doctors and coaches take you through the Athlete’s Hierarchy of Needs to identify flexibility, mobility, and strength balance limitations that can lead to injury or are currently limiting your performance. Go here for more info and to sign up!

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Yesterday’s Whiteboard: Clean | Burpees, Front Squats, C2B Pull-Ups
The Reason Coffee Helps You Get Going Farnam Street
Alessandra Pichelli’s CrossFit Games Training Playlist Morning Chalk Up

Clean

Take 10 minutes to warm up to a heavy single Clean.

Post loads to comments.

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For Time:
6-9-12-9-6
Burpees Over-the-Bar
Front Squats 185/125
Chest-to-Bar Pull-Ups

The Burpees are lateral to the bar. The Front Squats come off the floor and should be heavy for you. First rep of any set can be a full Clean. Scale the Chest-to-Bar Pull-Ups to Chin-Over-Bar, Banded, or Ring Rows as needed.

Post time and Rx to comments.

A post shared by CrossFit South Brooklyn (@crossfitsouthbrooklyn) on Jun 27, 2017 at 5:36pm PDT

From our Instagram account: “CrossFit Journal will be at CFSBK all week filming for an upcoming series on best practices and lessons learned from an affiliate that’s been in the game for 10 years now. Michael Dalton from CFHQ will be checking out our specialty classes and joining our community through Sunday. Please show him that SBK love!”

Register Now for the Active Life Bulletproof Workshop at CFSBK!

Where: 608 Degraw
When: Sunday, July 16th from 2-7pm. A 20 minute snack break will be include.
Who: Hosted by Coach K HarpZ and other members of the ActiveLife staff
What: At a Bulletproof Workshop, Active Life doctors and coaches take you through the Athlete’s Hierarchy of Needs to identify flexibility, mobility, and strength balance limitations that can lead to injury or are currently limiting your performance.

Flexibility and Mobility

At the workshop we assess:

• Where your flexibility and mobility is limited
• How limited flexibility and mobility impacts training and can lead to injury and reduced performance
• How to modify workouts based on flexibility and mobility limitations

Strength Balance

At the workshop we test:

• How balanced your lower body is
• How balanced your upper body is
• How strong your legs are working together vs. working alone

Based on these assessments and tests, we can tell you which (if any) Bulletproof Programs are appropriate or if you need more advanced 1-on-1 programming from one of our doctors.

Come Ready To Train

This is a hands-on workshop with lots of lifting, mobility, and flexibility testing.Y ou do not need to be strong or flexible to attend. This workshop is for athletes of all levels.

Come prepared to:

• Deadlift
• Squat
• Press
• Perform bodyweight movements

Our goal is not to smoke you; however, the assessments are challenging and you will be tired when you leave!

For more info, check out this workshop overview video filmed at CFSBK!

REGISTER HERE!

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Yesterday’s Whiteboard: “Morrison”
How to Meditate The Outline
This Artist’s Deceptive Drawings Seem to Move Between Dimensions Atlas Obscura

“Morrison”

For Time:
50-40-30-20-10
Wall Balls 20/10, 14/9
Box Jumps 24/20
American Kettlebell Swings 24/16kg

There is a lot of volume in this Hero Workout, so scale appropriately. If you can do the prescribed weight/height then go for it. Otherwise, scale the weight/height as needed. The volume scale is:

40-30-20-10

This cuts the volume by a third, and is a hell of a workout in its own right.

Post time and Rx to comments.
Compare with 12.14.16

Scott M. testing his 1RM last week | Photo by Thomas H.

Movie Night Returns!

Save the date! On Friday, July 21st at 8pm (after Open Gym), a CFSBK summer tradition returns. No, we’re not talking about sweating through multiple t-shirts in one class. And we’re not taking about jockeying for that one really good spot under the Big Ass Fan in 597. We’re talking about Movie Night! And we want you to tell us which of the following movies we shoud show:

• Space Balls
  
• Coming to America
• Say Anything…

Please leave a comment on the event page to vote for your preference! Movie Night will be BYOB. Come for some fitness, stay for some fun!

4th of July Schedule

We’ll be running on a limited schedule on Tuesday, July 4th. We’re offering Open Gym from 9am to 12pm that day. All other classes are cancelled!

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Yesterday’s Whiteboard: Rest Day
The Scienfitic Reason You Should Get Drinks With Friends This Week Rodale Wellness
Minor League Baseball Gives Us The Corgi Races We Need Vice

CFSBK Kids in Box Pro Magazine

“The sooner we can get kids exposed to things like forward rolls and walking backwards and bear crawls and hopping on one foot, hopping on two feet, the more they’re going to learn how to move their bodies in space.” That’s Coach David discussing our CrossFit Preschool program in the latest issue of Box Pro. In “How to Run a Preschool Class,” David talks to Heather Hartmann about the ins and outs of running a fitness class for 3 and 4-year-olds. So cool! 

You can also learn more about how we do CrossFit with the little ones in Inside the Affiliate‘s “5 Things I’ve Learned from Working with 5-Year-Olds.” And, of course, if you have kids from ages 3 to 17, you can check out our CrossFit Preschool, Kids, and Teens program page!

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Yesterday’s Whiteboard: “Fran”
Arthur “The Iron Master” Saxon, a True Strength Visionary BarBend
You Do Not Think Alone Scientific American

“Fran”

For Time:
21-15-9
Thrusters 95/65
Pull-Ups

This is the classic CrossFit couplet that has inspired and hooked so many CrossFitters over the years. So simple, yet so potent. The intention is for this to be brutally fast. The fastest times world-wide are completed unbroken and under 2 minutes. Scale accordingly. However, as always, there’s is room to gut out Rx’ing a benchmark such as this at a load or degree of difficulty that’s at the edge of your ability so you might also consider that when deciding what your “Fran” will look like today. Top athletes complete the reps unbroken and with minimal rest but your (and my) Fran might be very different. If you can do the 21 thrusters unbroken but then you wind up in a world of shit for the 21 Pull-Ups, then you should probably break those Thrusters up! Do you rest too much during the 15s? Have a strategy to minimize rest like: 3-5 breaths between sets or a controlled 3-5 count in your head. In any case, have a plan that is honest to your level of ability. Let your judge know your plan and ask them to help keep you to it. And as always, have fun!

Sub Jumping Pull-Ups or scale volume as needed. Use lighter bars and larger bumps as available to save the 10s and 15s!

Post time and Rx to comments.
Compare with 12.17.16

Here’s a fun video featuring CrossFit athletes talking about their first CrossFit workouts. What was your first? Tell us in the comments!

Hail to the Team at CrossFit Queens

Our friends at CrossFit Queens are organizing the next in their series of “Hail to the…” competitions, Hail to the Team! This partner competition takes place on Saturday, July 15th from 12 to 5pm and it will feature 25 men’s and 25 women’s teams of 2 in the Scaled and Rx categories. There will be 3 workouts plus a final workout for the top teams. Coach KHarpz and Katie E. have already signed on as a team, and we encourage more of you to represent CFSBK! The workouts are very doable. For example, here’s Event 2:

Rx’d
For time:
15 Chest-to-Bar Pull-Ups
30 Wall Balls 30/20
450m Row

Scaled
For time:
15 Jumping Chest-to-Bar Pull-Ups
30 Wall Balls 20/14
450m Row

Partner A performs entire workout, and then tags Partner B into to do the same. Score is total time. There is a 12 minute cap.

What are you waiting for? Find a partner and sign up!

GO HERE for more info and to register.

CrossFit Journal at CFSBK

A little heads-up: a crew from CrossFit Journal will be at the gym this week, Monday through Sunday, to shoot content for a series about affiliation, best practices, and lessons learned from affiliates that have been operating for a decade (that’s us!). They arrive today and will begin production on Tuesday. Say “hi” and get ready for your 15 minutes of fame!

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Yesterday’s Whiteboard: Snatch
The Banded March CrossFit Journal
Athlete Centric Coaching Training Think Tank