Push Press

3 x 10

Go heavier than last week. If you went too heavy last week and moved poorly, or straight up failed, then use the same weight and make the 10 reps perfect. Perform each rep as its own event, focusing on moving from a solid rack to a stable overhead position. Hold each rep overhead for a 2 count before recovering.

Post loads to comments.
Exposure 2 of 8

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3 Rounds for Time:
500m Row
15 Russian Kettlebell Swings 32/24kg
15 Burpees

This triplet should be performed today at about an 85% pace, something that feels like you could have pushed harder and/or maintained for 5 rounds.

Post time and Rx to comments.

James A. and the rest of the 9am heat take off at Murph Day 2016 | Photo by Thomas H.

Murph Day 2017: Sign Up Now!

“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.

SIGN UP HERE!

News and Notes

• We’re also looking for volunteers to grill at Murph Day. If you’re interested in helping out, please contact Danae M., our Events Coordinator, at Danae [at] crossfitsouthbrooklyn.com.
• We’ve accumulated approximately 3,000 pairs of unclaimed weightlifting shoes that were left at the gym over the past year. Please take a look here, here, here, and here. Let the front desk know if any of them belong to you!

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Watch This 70-Year-Old Dominate His Final Powerlifting Meet BarBend
Hike in the Footsteps of Teddy Roosevelt Smithsonian

Snatch Complex

Every 90 seconds for 12 rounds:
Snatch Lift Off (1″) + Snatch High Pull + Mid Hang Snatch High Pull + Mid Hang Snatch

Stay tight, maintain back angle, and keep your weight back (just behind mid-foot) on the lift off, pausing with the bumpers 1″ off the floor. Return to the floor for the Snatch High Pull. Don’t pull the bar crazy high on the High Pulls. Anywhere above navel height is plenty high.

Post loads to comments.

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Partner NFT Work:
60 Ring Rows
550m Carry

Break the Ring Rows up however desired. Carry a heavy sandbag or kettlebell in front of your body (bear hug/goblet) for a lap around the block. You can exchange as many times as you need. The object should be HEAVY—heavy enough to necessitate a few exchanges on the lap.

Post work and partner to comments.

Photo by Thomas H.

Not For Time, A Primer

By David Osorio
Originally posted 6.27.12

CFSBK programming often includes “Not For Time” (NFT) assistance work either on top of or instead of traditional CrossFit “For Time” conditioning.  We usually use this method of training 1-3 times per week as a supplement to our primary lifts and conditioning tests.  The value of this work can’t be overstated and in this article we’ll discuss the rational behind NFT work.

“Assistance Work”
Most NFT workouts generally fall under the title “assistance work” because their intention is to help develop the muscle groups and movement patterns used in our primary lifts and WODs.  Sometimes a lagging muscle group might prevent you from properly executing an exercise, especially at load or intensity. For example, if your chest regularly drops when trying to squat heavy, you might benefit from some concentrated low back/hip extension work like good mornings, RDLS, perhaps even heavy kettlebell swings. NFT work is our opportunity to program in different exercises that may not lend themselves well to being timed or performed at maximal weight, but do help you get into better positions when you need it most.

Work on imbalances
NFT work also uses more unilateral (one side at a time) bilateral (alternating sides) and stabilization exercises to promote symmetry and balance.  An imbalance in your pressing strength might not be apparent with a barbell, but it can become comically obvious when working with dumbbells.  Perhaps your imbalance is actually neurological, you know how to “set your back” but proper abdominal bracing strategies still elude you.  A healthy dose of hollow rocks, planks or a variety of other holds can help you identify how to engage and develop different parts of your body.  Mobility work would also fall under this category, if you’ve ever done a workout that included holding a stretch or performing something like an “inchworm” you know we’re sneaking in some active flexibility training.

Same movements, different focus
Sometimes we even will take movements that you regularly see in WODs like push-ups, jumping rope and rowing and take the clock away.  These are great opportunities to troubleshoot the movements themselves and aim for perfection with every rep without the stress of worrying about what your time or load will be. Instead, you can still get a significant stimulus by focusing on whatever you struggle with most about that movement. It could be coordination, range of motion or strength at a particular position in the lift. Whever your case may be, slow down and do it right so you can speed up and do it right later.

The take home message is that the better you can become at a wide variety of exercises and types of workouts, the more well rounded and successful of an athlete you can become.  We hope this gives you some food for thought the next time a NFT workout comes up and what our thought process is behind it.  As always, we’re always experimenting with new concepts and protocols to help you guys and gals achieve get better inside and outside the gym.
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Yesterday’s Whiteboard: Back Squat / Front Squat” | KB Swings, Push-Ups, Bar Muscle-Ups, OHS
Farhod Sobirov Snatching 385lbs Hookgrip
Cracking Sound Alerts Man He Reaching Stryofoam Plate’s Limit

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
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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.

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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.

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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.

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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.

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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