Snatch Metcon

Every 5 minutes for 6 rounds:
1 High-Hang Snatch
10 Burpees
1 Mid-Hang Snatch
10 Burpees
1 Below-the-Knee Hang Snatch

Start light and work up only as appropriate. Move quickly but deliberately through each round. The goal is no misses on the Snatch. If you miss a rep, perform a 10 Burpee penalty on the spot.

Post work to comments.
Exposure 1 of 8

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5 Rounds NFT:
10 V-Ups or GHD Sit-Ups
10 Supinated Grip Ring Rows

Post work to comments.

Coach Whit and Joe W. taking on some partner Deadlifts during the 5th CrossFit Team Series workout

The CrossFit Team Series at CFSBK

From early September to early October, four intrepid teams of CFSBKers took on this year’s CrossFit Team Series. The Team Series tests the fitness of four-person teams (two women and two men) over the course of 8 events. Today we’re very happy to bring you some reports from the competitors. But first, here are the teams:

Forging Competent Fitness
Michael C.
Brad L.
Charlie N.
Kayleigh R.

Vacation Gainz
Joe W.
Coach Brett
Coach Whitney
Steph M.

CFSBK Ballers
Coach Jess
Coach Fox
Coach JB
Jason M.

All Good Fellows and Maybe Scott
Micheline G.
Charles S.
Gerry M.
Shawn C.

Definitely an all-star lineup! How did it go? Your blog editor had the good fortune to be able to judge Forging Competent Fitness’s 5th workout and can tell you that it was tough! (Watching Charlie N. and Brad L. Deadlift together made it well worth it, though.) But, most importantly, we’re grateful that we can share some words from the athletes themselves. Here’s a team write-up from CFSBK Ballers by Coach Jess:

Our team had a great experience! We all pushed ourselves harder than if we were just doing it solo. We had to do the first 4 workouts all in one day over the course of 2 hours. That wasn’t ‘fun,’ but I think we still surprised ourselves with what we could do and how we could recover fairly quickly to move on to the next workout. The 2nd 4 workouts were more in our favor but they seemed way more difficult! Regardless, it was fun to get together, talk strategy, talk strengths and weaknesses, practice synchronizing, hit the workouts and then go out for dinner/drinks afterwards as a team. I would highly recommend this for any/all members next year! Find 3 other people and sign up! Team workouts are always great for giving you that extra push!  And hopefully next year, we’ll have organized team series workouts… like a Friday Night Lights type of deal!

Sounds like they really made good on the “team” part! Shawn C. was kind enough to gather responses from All Good Fellows and Maybe Scott. Let’s see what they had to say:

“My overall highlight was the team atmosphere and feeling that I couldn’t let the team down, which was really inspiring. I had three PRs and did two movements that I wasn’t sure I could do at all. No way that happens without being a part of a team that was taking on challenges. Also great to get know other gym members better.” –Charles S.

“The highlights were when other members enthusiastically judged us, taking time out of their routine/day to do it.  That was so nice of Joy and Stella, Andre and Kate! Then, it was so much fun to synchronize stuff.  A little silly (e.g., the Deadlift Hold) but so fun at the same time. And then just getting through it was great.” –Micheline G.

Gerry M. also said that working with the team and pushing beyond what he thought he’d be able to do was a highlight, but he disagreed with Micheline on the partner Deadlifit. He was not a fan!

“Working with and getting to know better this excellent team was a highlight and their support was a big part of getting some PRs and was everything in terms of fun! I also appreciate the generosity of time and spirit provided by our judges. CrossFit Community! Thanks for everything!” –Shawn C.

Wow, thanks all! We’re looking forward to Friday Night Lights at CFSBK next year. But who’s gonna play Tim Riggins?

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Yesterday’s Whiteboard: Squat | NFT Work
How to Fix the “Starfish” Power Clean WODprep
Hand & Wrist Position Overhead Catalyst Athletics

Back Squat

Fitness
5-5-5

Warm up and perform 3 medium-heavy sets of 5 reps.

Performance
5/3/1 (5 Week)
65% x 5
75% x 5
85% x 5+

These percentages are based on your Training Max (or TM). The final set (the 85% set this week) is done for max reps, stopping 2 shy of failure. The goal is between 8 and 15 reps. If you fail at fewer than 8 reps, then reduce your TM by 10%. If you get to 20 reps, then increase your TM by 10%. Read more about the 5/3/1 here, and use this calculator if you don’t have a true 1RM.

Post loads to comments.
Week 1 of 8
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5 RNFT or 20 Minutes:
40 yard 1 Arm Farmer Carry (20 out left, 20 back right), as heavy as possible
5-10 Ring Dips
1:00 Plank Hold (from top of a Push-Up)

Use kettlebells, dumbbells, jerrycans, or farmer handles for the carries. If you don’t have 5 Strict Ring Dips, then sub 5-10 feet elevated Ring Dips, or 5-10 Between Bench Dips plus a 5-10 second Ring Support.

Post work to comment.

Stella Z. repping Guns and Kips (and also the dark art of bar levitation) at Fight Gone Bad 2016 | Photo by Kate R.

• Coach Noah is alive and well and living in Austin, and he also wrote an awesome article called “It Was All a Dream: Starting a CrossFit Gym” for Beyond the Whiteboard. Check it out to find out how things are going with the launch of his new gym, CrossFit Lumos!

Call for Artists in CFSBK’s Third Art Show, on November 19, 2016!

Ever wonder what CFSBK would look like if it transformed into an art gallery? Well, those of us that participated in or attended CFSBK’s first and second Art Shows know it looks pretty awesome. Our third Art Show will be Saturday, November 19th, so save the date, and START MAKING ART!

The aim of the evening isn’t to sell the work of our artists (though if that happens, great), but to showcase the often hidden talents of CrossFitters, bring our community together in a novel way, and to continue being the coolest CrossFit gym on the planet.

Want to Participate?
We’re excited about everyone who has reached out so far, but we want to hear from more of you! If you are an artist (even if your art is just a hobby!) and a CrossFitter at CFSBK or beyond, reach out to Kate R. at katharinereece [at] gmail.com by November 4th, 2016 to get on the roster of artists. If you haven’t participated before, your email MUST INCLUDE 2-3 images of pieces you would consider showing or pieces that are similar to what you would create for the show. The volume of responses we receive will determine how many of your pieces we can include.

Note: Several of you have asked if anyone can participate. Yes, but the artist MUST be a CrossFitter. They don’t have to work out at CFSBK!

The more diversity of mediums the better—painting, photography, film, collage, printmaking, dance, design, drawings, textiles, installations, or something we haven’t heard of yet. The 180” projector is taken. If you participated in years past, please DO NOT repeat work you included for that show.

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Yesterday’s Whiteboard: Rest Day
The Rest Is Just Details CrossFit
If You Run Fast Enough You Can Shut Your Mind Up for a While NY Mag

So many great photos from Kate R., Thomas H., and Joel Z. on our Flickr account | Photo by Joel Z.

New Training Cycle Template

Training Cycle Dates: M 10/17 – Su 12/11
Crush Week: M 12/12 – Su 12/18
Transition Week: Will be the first week of the following cycle, starting December 19th.

We’ll do lots of Every-Minute-on-the-Minute (EMOM) work this cycle and mix up how strength training is done during a group class hour. Mondays will feature Overhead Presses, Wednesdays and Saturdays will feature Squats (following Jim Wendler’s 5/3/1 for Performance), and Thursdays and Sundays will feature Clean and Jerks and Snatches. As usual, every 5-7 days the metcon will be Not For Time (NFT) work.

Monday – Shoulder to Overhead + DB Bent Row + Metcon
Wednesday – Back Squat + Metcon
Thursday –  Snatch + Metcon
Saturday – Front Squat + Metcon
Sunday – Clean and Jerk + Metcon

The Shoulder-to-Overhead days will vary movements, sets, and reps. 

The Dumbbell Bent Over Rows will start with a heavy set of 10 and the following week’s sets and reps will be based off it.

Week 1 – 10-10-10
Weeks 2-8 –  Perform 3 sets of 8-12 reps.
Use Week 1 as a guide. Aim initially to get 3 sets with perfect form and aim to increase either reps or load from week to week. Keep in mind that these are an accessory movement, and you’ll get more out of them by performing the movement well than by heaving heavier dumbbells around with poor form. If you can finish the cycle with 3 perfect sets of 12 at your heaviest 10 from week one, you win!

Fitness Squat Cycle

Week 1 – 5-5-5
Week 2 – 85% (of last week’s heavy 5) for 3 sets of 5
Week 3 – 90% x 5 x 3
Week 4 – 95% x 5 x 3
Week 5 – 100% x 5 x 3
Week 6 – 105% x 5 x 3
Week 7 – 5-5-5
Week 8 – 1-1-1 of 3-3-3

Performance Squat Cycle

5/3/1

All percentages are based off a TRAINING MAX (aka TM), which is 90% of your 1RM. If you have a 3RM but not a 1RM then you can use this 1RM calculator on EXRX. So, if your 1RM is 200 lbs, you’ll base use the prescribed percentages off of 90% of that which would be 180 lbs. Each week, the last set of the day is a “rep-out” set, where you perform as many reps as you can (with good form) until 1 or 2 shy of failure. The goal is no failed reps so if you’re not 110% sure you’ll make the next rep then rack it! 

Week 1 – 65% x 5, 75% x 5, 85% x 5+
Week 2 – 70% x 3, 80% x 3, 90% x 3+
Week 3 – 75% x 5, 85% x 3, 95% x1 +
*Add 10 lbs to your TM*
Week 4 – 65% x 5, 75% x 5, 85% x 5+
Week 5 – 70% x 3, 80% x 3, 90% x 3+
Week 6 – 75% x 5, 85% x 3, 95% x 1+
*Add 10 lbs to your TM*
Week 7 – 70% x 1 x 5 Paused (pause for a 3 count at the bottom and maintain tension)
Week 8 – Max Effort Week 

The Olympic lifts will follow an EMOM format that will include other movements with the goal of learning how to pace during metcons.

Don’t forget that you can always see our current training template here!

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Yesterday’s Whiteboard: Press / DB Row | Double-Unders, Push-Ups, Pull-Ups
The Importance of a Healthy Mind PurePharma
Minimalist Shoes Increase Foot and Leg Muscles Science Daily

Training Cycle Template

Training Cycle Dates: M 10/17 – Su 12/11
Crush Week: M 12/12 – Su 12/18
Transition Week: Will be the first week of the following cycle, starting December 19th.

We’ll do lots of Every-Minute-on-the-Minute (EMOM) work this cycle and mix up how strength training is done during a group class hour. Mondays will feature Overhead Presses, Wednesdays and Saturdays will feature Squats (following Jim Wendler’s 5/3/1 for Performance), and Thursdays and Sundays will feature Clean and Jerks and Snatches. As usual, every 5-7 days the metcon will be Not For Time (NFT) work.

Monday – Shoulder to Overhead + DB Bent Row + Metcon
Wednesday – Back Squat + Metcon
Thursday –  Snatch + Metcon
Saturday – Front Squat + Metcon
Sunday – Clean and Jerk + Metcon

The Shoulder-to-Overhead days will vary movements, sets, and reps. 

The Dumbbell Bent Over Rows will start with a heavy set of 10 and the following week’s sets and reps will be based off it.

Week 1 – 10-10-10
Weeks 2-8 –  Perform 3 sets of 8-12 reps.
Use Week 1 as a guide. Aim initially to get 3 sets with perfect form and aim to increase either reps or load from week to week. Keep in mind that these are an accessory movement, and you’ll get more out of them by performing the movement well than by heaving heavier dumbbells around with poor form. If you can finish the cycle with 3 perfect sets of 12 at your heaviest 10 from week one, you win!

Fitness Squat Cycle

Week 1 – 5-5-5
Week 2 – 85% (of last week’s heavy 5) for 3 sets of 5
Week 3 – 90% x 5 x 3
Week 4 – 95% x 5 x 3
Week 5 – 100% x 5 x 3
Week 6 – 105% x 5 x 3
Week 7 – 5-5-5
Week 8 – 1-1-1 of 3-3-3

Performance Squat Cycle

5/3/1

All percentages are based off a TRAINING MAX (aka TM), which is 90% of your 1RM. If you have a 3RM but not a 1RM then you can use this 1RM calculator on EXRX. So, if your 1RM is 200 lbs, you’ll base use the prescribed percentages off of 90% of that which would be 180 lbs. Each week, the last set of the day is a “rep-out” set, where you perform as many reps as you can (with good form) until 1 or 2 shy of failure. The goal is no failed reps so if you’re not 110% sure you’ll make the next rep then rack it! 

Week 1 – 65% x 5, 75% x 5, 85% x 5+
Week 2 – 70% x 3, 80% x 3, 90% x 3+
Week 3 – 75% x 5, 85% x 3, 95% x1 +
*Add 10 lbs to your TM*
Week 4 – 65% x 5, 75% x 5, 85% x 5+
Week 5 – 70% x 3, 80% x 3, 90% x 3+
Week 6 – 75% x 5, 85% x 3, 95% x 1+
*Add 10 lbs to your TM*
Week 7 – 70% x 1 x 5 Paused (pause for a 3 count at the bottom and maintain tension)
Week 8 – Max Effort Week 

The Olympic lifts will follow an EMOM format that will include other movements with the goal of learning how to pace during metcons.

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Press / Dumbbell Bent-Over Row Superset*

1A) Press

Fitness and Performance
10-10-10

Work up to a heavy set of 10 after 2-3 warm up sets. Touch-and-go is permitted.

1B) Dumbbell Bent-Over Row

Fitness and Performance
10-10-10

Work up to a heavy set of 10 after 2-3 warm up sets. Keep these strict and avoid using momentum from your back and hips. Elbows finish close to the torso. Drop weight if you need to heave

*Superset means that you perform a set of exercise A (in this case the Bench Press) and then after a short rest, 30 seconds to a minute, you perform a set of exercise B (in this case the Barbell Bent-Over Row). 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 loads to comments.
Exposure 1 of 8

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Every 3 minutes for 5 sets:
20 Double-Unders
15 Push-Ups
10 Pull-Ups

The goal is to do the reps fast and unbroken and remain consistent in your times. Record fastest and slowest times. Sub 50 singles and/or Jumping Pull-Ups as needed.

Post time and Rx to comments.

Thomas, Joel and Kate R’s photos from Fight Gone Bad are going up on the Flickr account today. Check out the photo stream or each album: Team Portraits, Action Shots, Awards Ceremony

• Your scorecards from Fight Gone Bad can now be picked up at the front desk.
• Anti-Gravity class resumes tomorrow night!

Short Circuit: Reprogram Your Body!™

CrossFit South Brooklyn is thrilled to announce Short Circuit, a new class utilizing some of the best training methods to give you a great total body workout in just one hour. Each class includes two circuits programmed specifically to help you shed pounds while increasing your strength, stamina, and flexibility. At Short Circuit, we want you to get sweaty, have fun, and build confidence, one workout at a time. We create an inclusive space where people can feel comfortable exactly where they are in their fitness journeys and, more importantly, challenge themselves to get better. Our instructors have worked with clients in every age group, with every body type, and across all ability levels. We want to show you that you’re capable of much more than you thought! This is our passion. This is our goal.

Each Short Circuit class consists of 4 segments:

Plug In
We start classes with a comprehensive, dynamic warm-up programmed to get your body ready for exercise while practicing skills and positions relevant to the day’s class.

1st Circuit (Strength and Stamina)
The 1st Circuit focuses on your strength and stamina by using 3-4 exercises done in sequence for 15-20 minutes. We use dumbbell, kettlebell, and bodyweight exercises programmed to keep your muscles strong and toned.

2nd Circuit (Conditioning and Intervals)
Here’s where things heat up! We’ll use a variety of high-intensity intervals to bump up your heart rate up and really make you sweat. Whether you’re on the rowing machine, swinging a kettlebell, or doing some Burpees, you’ll get your endorphins pumping with our higher intensity circuit.

Unplug
Finally, we finish with some extra core and flexibility work before sending you off to take on the rest of your day. You’ll be recharged and ready to go!

What if I can’t do something?

Every movement we teach and perform will have a variety of scaling options, so you’ll be challenged whether you’re flying through a set of 10 Push-Ups or still working on your first one. Our seasoned coaches can modify your workouts specifically for your abilities all while motivating you to do your best and to go a little further, faster, longer than you thought possible. We are here to help everyone achieve their goals, one drop of sweat at a time! No experience is required to take a Short Circuit class. Just show up and get fit!

Schedule & Location

Monday 9:00am
Wednesday 9:00am
Friday 9:00am

Prices

Members of CrossFit South Brooklyn may use their existing memberships to drop into this class; however, anyone and everyone is welcome as there are no prerequisites for this class. Unlike our CrossFit group classes, you don’t have to have taken Foundations or have any kind of CrossFit background to participate in Short Circuit, so now you can sweatily bond with your friends and family. Now they’ll get to find out what this CFSBK place you’ve been talking up is all about! If you’d like to purchase a punch card for this and our other specialty classes (Yoga, Short Circuit, Active Recovery and Pilates) you can purchase one of the cards listed below:

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

REGISTER HERE!

CFSBKers can use their existing group class memberships to attend Short Circuit!

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Dumbbell Bent-Over Row T-Nation