Power Snatch

Take 10 minutes to warm up and get to work weight for the metcon.

Post work to comments.
Exposure 5 of 8

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3 Rounds for Time:
50 Double-Unders
10 Power Snatches 135/95
10 Handstand Push-Ups

Post time and Rx to comments.

T-3 days until one of our funnest community events of the year. Get artsy with us at the 3rd annual CFSBK Art Show!

Got Plans on Saturday? Come to the CFSBK Art Show!

CFSBK’s third Art Show is this Saturday from 7:30-10:30pm. Free entry and alcohol.

The work of Jen Murray, a local Brooklyn artist, will be on display. You can check out her work here.

CFSBK member, Sarah Mount, will be singing at 9:00pm. Want a preview? Listen to more of Sarah’s tunes here.

Following Sarah’s performance, Coach Whit, a lifelong dancer, will be doing a short performance to a song by Coach Brett, titled “Holding On To You.” Find more of Brett’s music here. 

Come check out art from fellow talented CFSBKers. Below are all the artists whose work will be on display:

Katherine Akiko Day
Brian Faulk
Katie Harper
Jenna Jerman
Alona Katz
Youn Jung Kim
Colette Komm
Saul Melmen
Adele Myers & Niko Reingold
Amy Muckerman
David Osorio
Trevor Safford
Brian “Baz” Zimbler

If you have any questions, email Kate R. at KatharineReece [at] gmail.com.

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Yesterday’s Whiteboard: Back Squat | NFT Work
Recovery and Growth Starting Strength
Why Percentages Don’t Feel the Same for Everyone Catalyst Athletics

Back Squat

Fitness
3 x 5

Use 100% of Week 1‘s heavy 5

Performance
5/3/1 (3 Week):
70% x 3
80% x 3
90% x 3+

Your Training Max (TM) is used to base the percentages off of. Increase your TM 10 lbs above the previous 3 weeks. If you were above the recommended reps for the rep out sets, then increase your TM 15-20 lbs. The final set (the 90% set this week) is done for max reps, stopping 1-2 shy of failure. The goal is between 8 and 12 reps. Use a normal pace throughout the rep-out set and quit if you reach technical failure. Technical failure is the point at which you can move the weight from point A to point B but can no longer do so with acceptable technique. Use spotters on all work sets.

Post loads to comments.
Exposure 5 of 8

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5 RNFT:

10 Strokes on the erg, as heavy as possible
7-10 Tempo Ring Dips 31X1
10 Full-Body Bench Levers

Try and pull your lowest split possible within 10 strokes on the erg. The goal is 110% effort on each one. If you have a mature support and a few Strict Ring Dips then scaling to Band Supported Ring Dips is suitable. If you don’t have Ring Dips then sub 5 Feet-Elevated Ring Dips, 5 Between-Bench Dips, or 5-10 Push-Ups as appropriate. Scale the Bench Levers to tuck or half tuck as needed, or scale them up to bar or ring levers as appropriate.

Post work to comments.

Want to be as badass as Coach Katie? Sign up for the Bulletproof Assessment Workshop! 

Bulletproof Assessment Workshop at CFSBK: Register Now!

CFSBK will be hosting a Bulletproof Assessment Workshop on Saturday, December 3rd from 2:30-6:30pm for athletes looking to take their performance to the next level! This will be an interactive workshop, with a full movement assessment from the Active Life coaching staff. The movement assessment will include a series of strength and mobility assessments, which will identify imbalances and expose weaknesses. 

You will walk away from this workshop with an insight on how flexibility, mobility, strength balance, work to rest ratio, and skill can tie into your training. Knowledge bombs will be dropped! Sign up! It’ll be a blast. The class is capped to 50, so get on it before it fills up! The registration fee is just $49.

Questions? Contact Coach Katie at Katie [at] CrossFitSouthBrooklyn.com Click here to sign up today!

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Yesterday’s Whiteboard: Rest Day
How to Stay on a Diet Without Cheating Fitfly
Is This The Sexiest Emoji Alive? The Awl

Coach Whitney performing at last year’s CFSBK Art Show. Free beer, good art, and great people. What more could you ask for?

Come One and All to CFSBK’s Art Show this Saturday!

CFSBK’s third Art Show is this Saturday from 7:30-10:30pm. Free entry and alcohol.

The work of Jen Murray, a local Brooklyn artist, will be on display. You can check out her work here.

CFSBK member, Sarah Mount, will be singing at 9 p.m. Want a preview? Listen to more of Sarah’s tunes here.

Following Sarah’s performance, Coach Whit, a lifelong dancer, will be doing a short performance to a song by Coach Brett, titled “Holding On To You.” Find more of Brett’s music here. 

Come check out art from fellow talented CFSBKers. Below are all the artists whose work will be on display:

Katherine Akiko Day
Brian Faulk
Katie Harper
Jenna Jerman
Alona Katz
Youn Jung Kim
Colette Komm
Saul Melmen
Adele Myers & Niko Reingold
Amy Muckerman
David Osorio
Trevor Safford
Brian “Baz” Zimbler

If you have any questions, email Kate R. at KatharineReece [at] gmail.com.

Brazilian Jiu Jitsu at Crossfit South Brooklyn

Want to learn Brazilian Jiu Jitsu? Classes are now available at Crossfit South Brooklyn’s facilities! Brazilian Jiu Jitsu is a grappling martial art which first gained popularity with its success in mixed martial arts competitions in the 90’s. Since then it’s continued to gain in fame as a fun sport and efficient form of self defense. Practitioners use joint locks, chokes, and leverage to subdue opponents instead of using strikes. The teacher is Jesse Leach, a 1st degree black belt, certified by the IBJJF and medalist at international tournaments. Classes will be Wednesday nights 8-9pm, and Sundays 12-1pm as well as a mixed martial arts class Sundays 1-2pm. Crossfit South Brooklyn members can purchase their first one month pass for $50. Daily rates and class packs are also available. E-mail contact [at] bloomdefensivearts.com for more info.

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Yesterday’s Whiteboard: Press +Push Press | KB Swings, Goblet Squats, Burpees
How One Word Can Create an Automatic Success Habit Scott Abel Fitness
A Healthy Lifestyle Could Counteract the Genes for Heart Disease NY Mag

Press / Dumbbell Bent-Over Row Superset*

1A) Press + Push Press

Fitness and Performance
1 Press + 5 Push Presses

Work up to a heavy load for the day. The goal is no misses. Aim for your heaviest set of 10 Push Presses from Week 2.

1B) Dumbbell Bent-Over Row

Fitness and Performance
3 x 8-12

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! These are both arms at the same time. 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 the dummbells.

*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 Dumbbell 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 5 of 8

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5 Rounds for Time:
10 Russian Kettlebell Swings 32/24kg
10 Goblet Squats 32/24kg
10 Burpees

Post time and Rx to comments.

Got Plans on Saturday? Come to CFSBK’s Art Show!

CFSBK’s third Art Show is this Saturday from 7:30-10:30pm. Free entry and alcohol.

The work of Jen Murray, a local Brooklyn artist, will be on display. You can check out her work here. 

CFSBK member, Sarah Mount, will be singing at 9:00pm. Want a preview? Listen to more of Sarah’s tunes here.

Following Sarah’s performance, Coach Whit, a lifelong dancer, will be doing a short performance to a song by Coach Brett, titled “Holding On To You.” Find more of Brett’s music here.

And of course, the show will feature work by many talented CFSBKers!

If you have any questions, email Kate R. at KatharineReece [at] gmail.com.

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Today’s whiteboard: Press/Push Press + KB Burpee Metcon
The Deadlift: 3 Reasons Starting Strength
The Evolution of Grandparents Scientific American

Clean and Jerk Complex

Every 2 Minutes x 15:
1 x (Clean Deadlift + Mid-Hang Clean + Jerk)

Start at about 60% and build from there as appropriate. No press-outs. If you miss a lift, you can attempt it in the next round. If you miss again (either a straight-up miss or a technical miss) then take weight off the bar.

Post loads to comments
Exposure 4 of 8

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4 RNFT:
8-12 Supine Dumbbell Triceps Extensions
8-12 Floor Levers

Post work to comments.

TODAY: The Pelvic Floor Health Workshop!

Iron Maidens Lift n’ Learn presents:

A Pelvic Floor Health Workshop
2:00-4:30pm
597 Degraw Street

Do your hips ever feel a little unstable at the bottom of your squat? Are you fastidious about making a trip to the bathroom before that heavy Deadlift… because you learned the hard way? Do you sometimes feel pressure in your pelvis on a max set of 5?

The health of your pelvic floor is part of the equation here! Correct pelvic floor engagement is an essential, but often overlooked component of lifting, and everyday life.

This team taught workshop aims to shed light on what exactly constitutes the pelvic floor, how to strengthen it, and engage it under load. Our goal is to provide you with the tools to cultivate healthy pelvic floor function and prevent dysfunction.

You will walk away with:

• A basic understanding of pelvic floor anatomy
• Exercises you can do at home or as part of your warm-ups to engage and strengthen the pelvic floor, including breathing and bracing techniques
• An understanding of how to apply engagement under load 

This workshop is for women only.

SOLD OUT!

Developed and presented by:

Katie Harper received her Doctorate in Physical Therapy in 2016 and has been a CrossFit coach and personal trainer at CFSBK since March 2015. She is a CrossFit Level 1 trainer, CrossFit Movement and Mobility Trainer, Functional Range Conitioning Mobility Specialist (FRCms), Functional Movement Screen Provider (FMS), Graston Technique Provider, Rocktape Functional Movement Specialist I, and has attended the Proprioceptive Neuromuscular Facilitation I course offered by the Institute of Physical Arts.

Kristin Hoesl has been training clients one on one and in groups in Pilates for over a decade. She specializes in helping athletes access their pelvic floor, and find both stability and mobility through their abdominal core and spine.

For over 30 years, Debbie Parsons has been teaching and studying movement. From a professional dance career to Pilates certification (1994), and continuing through Crossfit Level one and Starting Strength programs, Debbie has been helping clients to move with economy and efficiency.

Margie Lempert has been a coach at CFSBK since 2009, always with a focus on barbell training for women. She founded Iron Maidens Raw Open, an annual all-women powerlifting competition in 2015, teaches small group barbell classes with her husband, and trains individual clients. She is a Starting Strength Coach and CrossFit Level 1 Trainer. 

Melissa Loranger received her Doctorate in Physical Therapy in 2016 and has been a CrossFit coach and personal trainer at CFSBK since April, 2012. She is a CrossFit Level 1 trainer, a Certified Starting Strength Coach and has taken multiple continuing education courses offered by the Institute of Physical Arts, Graston Techniques, LLC and Rock Tape.

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Yesterday’s Whiteboard: Front Squat | Chipper WOD
Mirrors Turned People Into Individualists NY Mag
The Lifter’s Guide to Magnesium BarBend