Power Snatch

Every minute on the minute x 10:
Power Snatch + Hang Snatch + Overhead Squat

Build to a heavy load on the complex

Post loads to comments.
Exposure 6 of 8

_____________________

For Time:
400m Run
21-15-9
Russian Kettlebell Swings 32/53kg
Box Jumps 24/20″
400m Run

Buy in with a 400m run, perform the couplet, and then cash out with another 400m run. The swings should be on the heavy side and unbroken on the fast end. The Box Jump is Rx’d as a two-foot take off. Bounding or stepping down is permitted.

Post time and Rx to comments.

Our new Diapers & Dumbbells class kicks off tomorrow at 11am! Check out photos from a recent demo class here

Diapers & Dumbbells: Lift, Laugh, Learn, Love.

Crossfit South Brooklyn is excited to introduce Diapers & Dumbbells, a postpartum fitness class designed to help new mothers safely return to exercise, connect with other parents, and develop the strength they need to support their growing babies. Classes start tomorrow!

Diapers & Dumbbells is a one-hour class that focuses on postpartum rehabilitation, restorative exercises, strength training, and conditioning and includes time for socializing with other parents and their babies. It provides a supportive and educational environment and is appropriate for individuals with or without previous CrossFit experience. Classes are open to mothers (and partners) of all fitness levels and their pre-crawling/pre-walking babies. Scaling options are available to allow anyone to participate and progress. Bring your baby and enjoy an hour of fitness and community.

Classes are led by two coaches to ensure close attention to each participant and help parents manage their babies so they can get the most out of class.

Diapers & Dumbbells takes place at Crossfit South Brooklyn’s 608 Degraw Street location, between 3rd and 4th Avenues. Our facility includes new changing rooms (with showers and towel service) that may serve as a private nursing, pumping, or diaper-changing station.

We encourage new parents or parents-to-be to contact us with any questions at Melissa [at] CrossfitSouthBrooklyn.com

Schedule
Monday: 11am-12pm
Wednesday: 11am-12pm

Pricing
Single Class Drop-In: $25
10-Class Punch Card: $200
20-Class Punch Card: $360 

Members of CrossFit South Brooklyn may use their existing memberships to drop in to this class; however, anyone and everyone is welcome as there are no prerequisites for this class. You can also purchase a punch card for this and our other specialty classes: Yoga, Short Circuit, Active Recovery, and Pilates.

What to Bring
Along with yourself and your baby, we recommend that you bring typical baby changing supplies as well as a blanket to lay your baby on. We suggest bringing your baby to the class in a stroller so that they may be comfortable and easily wheeled around the gym during class.

Coaching Staff
Melissa Loranger, DPT:  Melissa received her Doctorate in Physical Therapy from Hunter College and is a licensed Physical Therapist in the state of New York. She has been a CrossFit coach and personal trainer at CFSBK since March, 2012. Melissa is also new mom to a 4-month-old baby girl. 

Sasha Slocombe: Sasha has worked with families as a parent-baby yoga teacher for 17 years and as a labor-support doula for 10 years. Her three children are her greatest teachers.

Lauren Borducci: Lauren is a personal trainer and wellness coach who works with individuals of wide-ranging ages and experience. She has coached a variety of CrossFit classes and has been developing her yoga practice for 20 years.  Lauren has two daughters (ages 8 and 6) who have been, and continue to be, a fun and inspiring part of her focus on health and fitness.

Note
If you have gently used boppys or toys appropriate for babies one year and under, please feel free to donate them for use in this program. Donations can be dropped off at the Front Desk.

_____________________
Yesterday’s Whiteboard: Back Squat / Front Squat | Double-Unders, Wall-Balls
36 Amazing Benefits (and Side Effects) of Coffee Jen Reviews
Alnwick Poison Gardens Atlas Obscura

Back Squat / Front Squat

Back Squat:
2 x 10

Front Squat:
2 x 10

Move directly from the Back Squat to the Front Squat. Heavier than last week. These should move fast throughout the entire cycle. Increase weight only as appropriate.

Post loads to comments.
Exposure 6 of 8
_____________________

5 Rounds
AMRAP 1 Minute:
Double-Unders
Rest 1 Minute
Wall Balls 20/10, 14/9
Rest 1 Minute

The goal is to score consistently across the 5 rounds.

Post reps and Rx to comments.

It’s not really a CFSBK Potluck until adults end up in the bounce house

TONIGHT’S THE NIGHT: The CFSBK Community Potluck

It’s finally time for the CFSBK Community Potluck. This event is open to everyone and all are encouraged to come. The fun starts at 7pm! Here’s everything you need to know…

Your dish doesn’t have to be paleo, but please use whole foods where possible. We’ll vote on the top 3 dishes, so bring your best recipe! You may, of course, opt to bring a healthy dessert. 

We can’t wait to see you there!

_____________________
5 Steps for Restful Sleep After Late Night Workouts BarBend
Get Up and Move. It May Make You Happier NY Times

From our Instagram account: “CFSBK representing at the Women’s March on Washington in DC. Our gym is a place where everyone is accepted for who they are, then challenged to get better.”

TOMORROW at 7pm: Join Us for the CFSBK Community Potluck

We’re excited to get everyone in house to break bacon and socialize together outside of classes. This event will simultaneously kick off the new year, support the Look, Feel, Perform Better Challenge, and bring folks from all times and corners of the gym together. This event is open to everyone and all are encouraged to come.

Your dish doesn’t have to be paleo, but please use whole foods where possible. We’ll vote on the top 3 dishes, so bring your best recipe! You may, of course, opt to bring a healthy dessert. 

We can’t wait to see you there!

_____________________
Yesterday’s Whiteboard: Power Clean and Jerk | Chipper WOD
Sober Second Chance CrossFit Journal
Society Becomes Less Trusting When More People Don’t Have Health Insurance NY Mag
Anthropologists Now Believe That Early Man Evolved Opposable Thumbs to Give Each Other Thumbs Up

Power Clean and Jerk

Every minute on the minute x 10 minutes:
Power Clean + Mid-Hang Clean + Power Jerk

Build to a heavy load on the complex.

Post loads to comments.
Exposure 6 of 8

_____________________

Performance
For Time:
50 Calorie Row
40 Handstand Push-Ups
30 Chest-to-Bar Pull-Ups
20 Burpees

Fitness
For Time:
20 Burpees
30 Pull-Ups
40 Push Presses 95/65
50 Calorie Row

Post time and Rx to comments.

Coach Jeremy sends Chainsaw Charlie into lift at last year’s Iron Maidens Raw Open

The Iron Maidens Raw Open and the Stay Strong Scholarship 

You probably know that The Iron Maidens Raw Open, our women-only powerlifting meet slated for February 18th, is one of our most anticipated events of the year. 60 women, from CFSBK and beyond, will test their strength at Back Squat, Bench Press and Deadlift.

For the second year in a row, Iron Maidens lifters will raise funds to support the Stay Strong Scholarship. The Iron Maidens Stay Strong Scholarship is operated by Grace Outreach, a South Bronx based non-profit that works with women to further their financial goals and gain financial independence. Students at GO face significant financial barriers to starting college. They are first generation college students who are low-income and working to support their families.

All of the money we raise supports a scholarship fund that pays for 80% of college tuition for undocumented students or women who have been victims of predatory for-profit colleges. Students in these financial situations have no access to financial aid dollars and the undocumented students are ineligible for most scholarships.

Now, more than ever, we are proud to be giving this necessary support to undocumented women who are working to improve their lives through education. This scholarship rewards persistence—the grit and determination to keep going during hard times. We believe this recognizes and addresses the reality our students face, and also captures the essence of the Iron Maidens Competition.

How can you get involved? If you’re an Iron Maidens competitior, make sure you’ve signed up through the Crowdrise page, and get started with fundraising by reaching out to your friends, family, and professional networks. If you’re not competing, show some love by donating to your favorite lifter(s) through the 2017 Crowdrise campaign here.

Join Us for the CFSBK Community Potluck this Saturday at 7pm

We’re excited to get everyone in house to break bacon and socialize together outside of normal classes. This event will simultaneously kick off the new year, support the Look Feel Perform Better Challenge, and bring folks from all times and corners of the gym together.

This event is open to everyone and all are encouraged to come. See the event page for more details, and post in the comments there to let us know what you’re planning to bring. We can’t wait to see you there!

_____________________
Yesterday’s Whiteboard: Front Rack Step Ups and Chin-Ups
The Only Way We Can Fight Back Is to Excel NY Times

Front Rack Step-Ups / Chin-Ups Superset*

1A) Front Rack Step-Ups

Perform 3 x 8-12 reps on each leg. Start the cycle light enough to make 12 reps on each leg without too much difficulty, and move up in weight week to week from there. Use your non-dominant leg to set the weight and only do as much weight and as many reps as that side can perform. The end goal by the end of the cycle is to perform 8-12 good reps on each leg with about 1/3 of your Back Squat 1-rep max. Use a height that allows you to be at full depth (hip crease below knee) when the working leg is on the box. Come to full standing using the working leg before the trail leg touches down for balance. Do not use the trail leg to help you stand up. Use the trail leg as little as possible to push off from, and use a tempo in which the down/eccentric phase of the movement is slower than the up/concentric phase. The barbell comes off the floor. Stop the set when you’re not sure you can do another rep or two (i.e., do not bail a bar on a box).

1B) Chin-Ups or Supinated-Grip Body Rows

Performance
Perform 4 sets of max reps. Once you can no longer clear your chin over the bar, your set is over. Each rep starts from a dead hang. Initiate the movement by pulling the shoulders down away from the ears and pull the elbows as far down and back as possible. If you can touch your chest to the bar on each rep, then do it. You should really be feeling these in your lats.

Fitness
Perform 3 challenging (but submaximal) sets of 2-4 reps using bands or a small partner assist as needed to achieve full range of motion, followed by a 4th set for max reps. These should be tough sets in a low rep range with the goal of performing around 10-15 total reps. If you can do them unassisted but only 1 at a time, then pepper in as many singles as you can in between sets of Step-Ups during the lifting segment. Start and finish the superset with a set of Chins to get all 4 sets in.

*Superset means that you perform a set of exercise A (in this case the Press) and then after a short rest, 30 to 90 seconds, you perform a set of exercise B (in this case the Chin-Ups or Supinated-Grip Body Rows). You then rest a short period before returning to exercise A and continue in this fashion until all warm up and work sets are completed.

Post work to comments.
Exposure 6 of 8
_____________________

AMRAP 12 Minutes:
12 Burpees
12 Toes-to-Bars
12 Push Jerks 115/80

Sub Hanging Leg or Knee Raises as needed. The barbell weight should be on the light side of medium and unbroken on the fast end.

Post rounds, reps, and Rx to comments.

Functional Rehab with Dr. Jason Fidler

Got issues with your tissues? Shoulder pain with overhead movements? Back pain after deadlifts? 

Practice doesn’t make perfect, it makes permanent, and the ramifications of compromised movement patterns don’t often rear their ugly heads until much later. Don’t let these things fester and become a limiting factor in your training.

Muscle and joint pain that develops insidiously over time is there for 2 main reasons. First, its purpose is to prevent you from making things worse. And secondly, it’s letting you know that you’re not moving well and something needs to change. Getting a thorough range of motion and stability assessment with Dr. Jason Fidler, conveniently 1 floor above our gym, is a great way to hone in on the root of the problem. Find out what you need to prioritize and how to take care of it on your own. Dr. Fidler has been CrossFitting since 2008 and a member of CFSBK for 7 years. He is familiar with CFSBK’s programming and can offer useful substitutions and/or mobility strategies to complement the WOD. He can also communicate orthopedic issues with coaches when necessary. Major insurances accepted and discount out-of-pocket cash rates for CFSBK members. Get help unlearning poor movement patterns or behaviors outside of the gym so you’re not suffering inside. You’ve got a standing desk? Great. Learn how to calibrate it properly. Need one? Come get a letter of medical necessity for your job. After all, Darwin said that “It’s not the strongest of species that survives, nor the most intelligent that survives. It is the one that is most adaptable to change.” Thus, learning how to adapt to the workplace environment and practicing easy-to-learn spinal hygiene is a worthwhile endeavor and an effective way to remove barriers limiting your performance.

Check out Dr. Fidler’s website for more info and scheduling.

Here’s how people describe a typical visit on Yelp.

News and Notes

• Interested in volunteering for Iron Maidens? We’d love your help! There are a variety of ways to be involved. Fill out this volunteer form to learn more and share your availability.
• Speaking of volunteering, the CFSBK Community Potluck is THIS SATURDAY. We  need some volunteers to help set up before and clean up afterwards. To help set up, arrive by 6:30 PM! E-mail our Events Coordinator Danae M. at Events [at] crossfitsouthbrooklyn [dot] com to let her know you’re available.
  
• HEAR YE, HEAR YE: We have a bunch of your stuff in our Lost and Found. Come ‘n’ get it before we donate it to CHIPS in two weeks.
  

_____________________
Yesterday’s Whiteboard: Rest Day
How to Compete in the Open CrossFit
The Case Against “Whole Grain” and “Whole Wheat” Breads Time