Power Clean

Take 7 minutes to warm up to work weight for the metcon.

Post work to comments.

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For Time:
10 Power Cleans 185/125
10 Double-Unders
9 Power Cleans 185/125
20 Double-Unders
8 Power Cleans 185/125
30 Double-Unders
7 Power Cleans 185/125
40 Double-Unders
6 Power Cleans 185/125
50 Double-Unders
5 Power Cleans 185/125
60 Double-Unders
4 Power Cleans 185/125
70 Double-Unders
3 Power Cleans 185/125
80 Double-Unders
2 Power Cleans 185/125
90 Double-Unders
1 Power Clean 185/125
100 Double-Unders

30 minute cap. The Power Clean should be on the heavy side. Scale half attempts or 3x Singles for dubs as needed.

Post rounds, reps, and Rx to comments.
Compare with 8.10.16

Front Desker Lynsey R. loves numbering our new dumbbells so much

• Schedule Change: Open Gym is cancelled tonight for the staff holiday party

TODAY: The Look Feel Perform Better Challenge Info Session and Q&A

Want to learn more about our upcoming Look Feel Perform Better Challenge? You’re invited to an Info Session and Q&A today at 12pm in the Annex. Here we’ll further outline the Challenge and answer any questions you might have. The dates of the Challenge are from Saturday 1/2/17 through Saturday 3/25/17. This is when the CrossFit South Brooklyn community comes together to kickstart healthier nutrition and recovery habits in the New Year. See the LFPB Challenge event page for more details and to learn how you can participate!

Here’s what Jenny M., who participated in last year’s Challenge, had to say about her experience one year later: “The biggest change is that I’m still 10 lbs lighter than I was a year ago! I feel more confident in and out of the gym, and I’m more conscious of how weight can slowly creep on without you really noticing…until you see yourself in a photo. It’s so easy for me to chalk it up to “I’m putting on tons of muscle” (not really!) or “I’m retaining water” (try again!). I feel like I’m more accountable now. I can make small tweaks if I notice a couple pounds of weight gain.”

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Yesterday’s Whiteboard: “Fran”
How Much Can Rudolph Snatch? BarBend
How Your Brain Controls the Speed of Time NY Mag

“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 8.8.16

Nikhil B. was in Austin this past week and was fortunate enough to drop in at Coach Noah’s new gym, Crossfit Lumos. He had just opened doors over the weekend! Nikhil is pictured here with Noah and Coach Anna

• Schedule Change: Open Gym is cancelled tomorrow for the CFSBK staff holiday party.

TOMORROW: The Look Feel Perform Better Challenge Info Session and Q&A

Want to learn more about our upcoming Look Feel Perform Better Challenge? You’re invited to an Info Session and Q&A on Sunday, December 18th at 12pm in the Annex. Here we’ll further outline the Challenge and answer any questions you might have. The dates of the Challenge are from Saturday 1/2/17 through Saturday 3/25/17. This is when the CrossFit South Brooklyn community comes together to kickstart healthier nutrition and recovery habits in the New Year. See the LFPB Challenge event page for more details and to learn how you can participate!

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First CrossFit Workout? CrossFit
The First Time “Fran” Was Posted to the CF Main Site

Coach David and CFSBKer Elyssa S. were asked to help Refinery29 vlogger Lucie Fink with her 5 Days of Paleo video. Check it out! (Also, we don’t recommend eating only one Rx Bar for breakfast…)

This Week at CFSBK in Review

1. The Look, Feel, Perform Better Challenge is upon us! See that widget to the right of this post? All LFPB Challenge info can be found there. Signing up is easy! Buy in with $30 cash at the front desk and write your name on the big poster near the couches. On the fence? Here’s what one of last year’s participants, Evan H., had to say about the Challenge: “The reason I sought out Crossfit in the first place is because I wanted to live a healthier life overall & I was looking for something that would assist me in building functional strength (i.e. lifting heavy things, going up stairs without breathing hard, etc). The Challenge really helped me take the goal of living a healthier lifestyle to the next level.”

2. Still not convinced, or just looking for more info? Come to the LFPB Challenge Info Session and Q&A this Sunday at 12pm (right after Active Recovery). Coach Fox will talk about the Challenge and answer all of your questions!

3. On Tuesday, we posted our 2016-17 holiday schedule. You can always find this over on the Class Schedule page.

4. Just in time for the holidays, our new Skyline Hoodie is available in both pullover and zip-up styles. Pick one up for your favorite CrossFit fiend or, you know, yourself. Check out all of our awesome merch at the front desk or in our online store.

5. We love dogs at CFSBK, which is why we’re doing another Dogs of CFSBK calendar for 2017! 100% of the proceeds go to PupStarz Rescue, a foster rescue started by our own Robyn O. Both the desk calendar and wall calendar are available for a cash donation of $30-$60. You can place your order by filling out this online form, http://bit.ly/cfsbkdogs.  Pre-paying at the front desk will guarantee your copy. Orders will be taken until Christmas day.  E-mail Bree P. at breebree [at] mindspring.com for any questions.

6. Schedule Change: Sunday OG is cancelled due to the CFSBK staff holiday party.

7. Finally, yesterday we told you about one of our newest pieces of equipment, a Y-2 Rogue Yoke, and how to use it. Enjoy!

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Yesterday’s Whiteboard: “Isabel” and “Grace”
Adam Machin: Sweat It Vice Video
4 Lessons Learned from Waking Up at 4:45 To Do CrossFit WOD University

“Isabel”

For Time:
30 Snatches 135/95

Start at 0:00. 7 minute cap.

Post time and Rx to comments.
Compare with 6.7.15

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“Grace”

For Time:
30 Clean and Jerks 135/95

Start at 20:00. 7 minute cap.

Post time and Rx to comments.
Compare with 10.13.16

Our friends at Spartan Race are gearing up for the 2017 season and want you to know that they’re offering three different season passes this year: the Elite, Open, and Trifecta passes. These are sure to sell out fast! Check out the Spartan Race website for more details!

Gymprovements: The Yoke’s on You

As you may have noticed, CFSBK recently purchased a Y-2 Rogue Yoke which lives in 608 on platform five. We thought many of you might be interested in using it, so we wanted to provide some info for you to consider and review before you try to use it. The unloaded Yoke is 195lbs. If you add weight, load the weight carriers above all 4 skids, or load two diagonally if you’re only going to add two bumpers. Because the yoke takes up so much space, be sure to ask a coach if you can use it when a class is happening, and use common sense when considering if there is enough room to use it during OG. When you’re finished, please always put it back where you found it.