CrossFit South Brooklyn

Established 2007

Rest Day

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Every class at CFSBK provides you with some physical education via movement reviews, demonstrations and, most importantly, individualized feedback from coaches. Our goal is to guide you towards the safest, best, and most productive way to get fit in the hour you’re with us

This Week at CFSBK in Review

This is it: the last “This Week at CFSBK in Review” of 2016 (whew)! Even in the midst of the holidays, a lot happened this week. Let’s take this old thing for one last spin…

1. The Look, Feel, Perform Better Capacity Test WOD is programmed for tomorrow, which means you can do it in both today and tomorrow’s classes! This is a requirement if you’re planning to do the Challenge. 

2. The LFPB Challenge kicks off this Monday, January 2nd, but you have until Thursday, January 5th to sign up. See Tuesday’s post for info on how to get started and Francine D.‘s reflections on last year’s Challenge. 

3. Don’t forget to save the date for the CFSBK Community Potluck on January 28th. This event will simultaneously kick off the new year, support the LFPB Challenge, and bring folks from all times and corners of the gym together.

4. We are excited to be hosting the Starting Strength Seminar again this April 21-23! Also, as Rob U. pointed out in Monday’s comments, earlybird registration for the Spring Starting Strength Challenge is now open! The event takes place on April 2nd at CrossFit Gantry in Long Island City. Go here to sign up!

5. Tomorrow’s 11am Active Recovery and 2pm Comp Classes are cancelled. To see the rest of our New Year’s schedule changes, go to the Class Schedule page.  

Question of the Day: What goal (or goals) did you accomplish this year? Tell us in the the comments!

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Yesterday’s Whiteboard: Double Unders, Cleans
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Clean Metcon | NFT Work 12.28.16

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Clean

Performance
In 3 minutes, perform:
50 Double-Unders
12 Cleans 135/95

If completed before the 3 minute mark then proceed to:
50 Double-Unders
9 Cleans 185/125

If completed before the 6 minute mark then proceed to:
50 Double-Unders
6 Cleans 225/155

If completed before the 9 minute mark then proceed to:
50 Double-Unders
3 Cleans 275/175

Fitness
In 3 minutes, perform:
50 Single-Unders
12 Cleans 95/65

If completed before the 3 minute mark then proceed to:
50 Single-Unders
9 Cleans 115/75

If completed before the 6 minute mark then proceed to:
50 Single-Unders
6 Cleans 135/95

If completed before the 9 minute mark then proceed to:
50 Single-Unders
3 Cleans 155/115

Scaled B Version
In 3 minutes, perform:
50 Single-Unders
12 Cleans 75/55

If completed before the 3 minute mark then proceed to:
50 Single-Unders
9 Cleans 95/65

If completed before the 6 minute mark then proceed to:
50 Single-Unders
6 Cleans 115/75

If completed before the 9 minute mark then proceed to:
50 Single-Unders
3 Cleans 135/85

Today’s work is modeled after the format used for Rx’d and Scaled in the 2016 CrossFit Open. Choose the appropriate workout that you would use in the Open. The Cleans must pass through a full squat. Score reps completed within the time caps or time to finish the cleans at the final weight

Post score/time and Rx to comments.
Exposure 2 of 8

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3 RNFT:
8-12 1-Arm Dumbbell Presses
10 1-Arm Kettlebell Swings, Left
10 1-Arm Kettlebell Swings, Right

Post work to comments.


The CrossFit Open starts on February 23rd. This is the first phase in the CrossFit competitive season and lets you rank your fitness against the rest of the world. Last year, over 324,000 people participated in the Open! The LFPB Challenge is a great opportunity to jump start your ability to perform better in this year’s events. If you’re an Open veteran or a first timer curious as to how you stack up, NOW is the time to start refining your inputs and skill work to help you give it all come February. For many of us weekend-warrior CrossFitters, this is an exciting benchmark in our training year and ignites a little competitive fire to help you get the most out of your training, nutrition, and recovery.

Coach DO has been the competition director for the North East/East Regions for the past six years. On top of helping run the Regionals, he leads a crew that helps verify video submissions for the North East and Canada East Regions. Here is his video submission for 14.2, the second event in 2014. In 2015, we saw this same exact workout come up again. Coach DO was able to get 14 more reps, which according to the comments section required him to “stop feeling sorry for myself and bust ass to get to the next round.” Get after it today people, and sign up for the Challenge!

  • Programming Note: The LFPB Challenge Capacity Test WOD is scheduled for this Saturday! This means you’ll have the opportunity to do the Capacity Test in both Friday and Saturday’s classes.

Weekend Schedule Changes 

Today’s 4:30pm CrossFit Teens class is cancelled. We are, however, still offering many opportunities to do some fitness leading up to New Year’s Day. Here’s what’s happening this weekend!

THURSDAY, DECEMBER 29th

CF Group Class:
Normal schedule

Cancelled:
4:30pm CrossFit Teens

SATURDAY, DECEMBER 31st (New Year’s Eve)

CF Group Classes:
Normal schedule

Open Gym:
2pm-4pm

Cancelled:
11am Active Recovery, 2pm Comp Class

SUNDAY, JANUARY 1st (New Year’s Day)

CF Group Classes:
10am, 11am, 12pm, 1pm

Open Gym:
6pm-8pm

Cancelled:
10am CrossFit Preschool, 11am CrossFit Kids, 11am Active Recovery

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Yesterday’s Whiteboard: Front Rack Step-Ups / Chin-Ups | Overhead Squats, Pull-Ups, Burpees
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Front Rack Step-Ups / Chin-Ups | WOD 12.27.16

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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 2 of 8
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3 Rounds for Time:
15 Overhead Squats 95/65
15 Toes to Bar
15 Burpees

Post time and Rx to comments.

Now in stock: the CFSBK Skyline knit hat. Pick up yours at the Front Desk!

  • Schedule Change: Tonight’s 4:30pm CrossFit Preteens class is cancelled. Otherwise, we’re running on our normal schedule today! All other schedules changes through January 4th can be found here.
  • Looking for a spring powerlifting competition? As Rob U. pointed out in Monday’s comments, earlybird registration for the Spring Starting Strength Challenge is now open! The event takes place on April 2nd at CrossFit Gantry in Long Island City. Go here to sign up!

April 21-23th, 2017: The Starting Strength Seminar at CFSBK

We are excited to be hosting the Starting Strength Seminar again this spring. The Starting Strength Seminar: The Complete Method teaches the system of barbell training detailed in the books Starting Strength: Basic Barbell Training and Practical Programming for Strength Training. It features an in-depth examination of the physiology, biomechanics, and execution of the 5 basic barbell exercises at a level of detail unavailable in any other seminar in the industry. The SSS is the most detailed exposure to any training method offered in the fitness/exercise/training education marketplace, available to both the serious strength and conditioning professional and the trainee interested in improving personal performance under the bar.

The professional S&C coach will take the course for the credential the successful applicant obtains: The Starting Strength Coach. The non-professional will take the course for the exposure to the complete suite of Starting Strength materials and the chance to be evaluated on its understanding, as either a possible precursor to professional status or for personal development as a lifter and athlete.

This method deconstructs the five basic barbell exercises – the squat, deadlift, press, bench press, and power clean – down to their basic elements in biomechanics and skeletal and muscular anatomy, and then derives a system for performing and coaching them based on the the most efficient and productive way of approaching each movement.

The Starting Strength Seminar: The Complete Method is an intensive exposure to all the information from which the Starting Strength system is derived. The 3-day format allows for an in-depth exploration of the theoretical basis of the system, as well as a thorough under-the-bar practical session for each exercise which provides for the evaluation of each participant on the basis of both lifting and coaching the method. The basics of barbell training are developed into a logical and effective system that forms the best possible foundation for any strength and conditioning program. Please note that there are no prerequisites for attending this course.

The SSS currently offers two levels of completion. First, attendance at the complete seminar provides a Certificate of Attendance. Competence in the system will also be evaluated by the staff on the ability of the participant to demonstrate understanding as both athlete and coach in the practical sessions. 

Second, experienced coaches that wish to be candidates for the Starting Strength Coach credential can elect to be evaluated at a higher level of scrutiny. These coaches should come prepared with a background in weight training and coaching, a working knowledge of muscular and skeletal anatomy, an excellent familiarity with the foundational texts, and an ability to communicate effectively. They will be expected to conclusively demonstrate their ability to function as coaches of the Starting Strength method.

Lifters who just want to improve their understanding of barbell training, its techniques and its programming, can expect the most informative and productive weekend available in the entire fitness industry, guaranteed.

Registration
Enrollment is on a first come, first served basis. Each seminar has limited enrollment, with athlete:coach ratios of 5 or less. 

You can secure your place with a deposit of 1/3 the seminar fee. Full payment must be received at least 4 weeks before the start of the seminar. Go here to register!

Program
Friday 5-9pm: Coaching, Strength, Anatomy, Biomechanics
Saturday 8-8pm: Squat, Deadlift, Bench Press
Sunday 8-7pm: Power Clean, Press, Programming, Q&A

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Yesterday’s Whiteboard: Rest Day
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Rest Day

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Coach KHarpz climbing out of 2016

  • Schedule Changes: Tonight’s 4:30pm CrossFit Teens and 7:30pm Pilates classes are cancelled. Otherwise, we’re running on our normal schedule today! All other schedules changes through January 4th can be found here.

Francine D. on the Look, Feel, Perform Better Challenge

Over the past few weeks, we’ve been sharing past Look, Feel, Perform Better Challenge participants’ experiences to give you a better sense of what it’s all about and what kind of results you might be able to expect. Today we’re very happy to bring you the impressions of one of last year’s winners! Here’s how Francine D. responded to Coach Fox‘s one-year-later follow-up questions…

What was the most positive change you experienced during last years challenge?

The most positive change was my relationship to alcohol. I used to drink wine like a fish and never realized the degree to which it was affecting my performance, sleep, and body composition. I also think my relationship to food overall is now drastically different. I am now able to prioritize performance and general fitness over junk food cravings.

What was the biggest challenge to overcome, and how did you deal with it?

The biggest challenge was learning the difference between hunger and cravings. I followed the Level 2 Eater plan and meal timing to a tee in order to have a rational action plan for addressing stress cravings.

What has been the most lasting change from last year?

Weight loss and body composition transformation—22 lbs lost since the beginning of the Challenge and 16% body fat achieved (after a second cut this fall). I also moved from a daily drinker to person who has an occasional drink.

Will you be participating again this year?

Yep! I’m thinking about maintaining or doing a massing diet alongside a hypertrophy program.

The Look, Feel, Perform Better Challenge Checklist

Ready to sign up yet? Complete the following steps by January 5th in order to participate and be eligible for prizes:

  • Sign your name on the big list in the community area of the gym.

  • Buy-in of $30 cash, given to Front Desk staff.

  • Answer a few brief questions and submit your “before” photos according to the guidelines on the Look, Feel, Perform Better website. These entries are private will not be published or seen by anyone other than us without your consent. You can access the 2017 LFPB Challenge Entry Form HERE.

  • Perform the Test WOD and record your results.
  • Enter points earned daily on the spreadsheet to track how well you’re complying with the guidelines.
  • Complete your Post-Challenge submission by 3/28/17 at the end of the challenge.
  • Optional: Attend the bi-monthly LFPB Q&A Info Sessions on Sundays at 1pm in the Annex at CFSBK. Each one will have a brief topical lecture followed by a Q&A. (1/8, 1/22, 2/5, 2/19, 3/5, and 3/19).

Don’t forget to save the date for the CFSBK Community Potluck on January 28th. This event will simultaneously kick off the new year, support the LFPB Challenge, and bring folks from all times and corners of the gym together.

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Yesterday’s Whiteboard: Close-Grip Bench Press | Double-Unders, Squats, C2B Pull-Ups
Kids: Moving Perfectly CrossFit
George Michael Dead at 53 MTV

Close-Grip Bench Press | WOD 12.26.16

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Close-Grip Bench Press

Work up to a medium-heavy set of 8-12 reps.

Use a grip that’s about where you would usually perform a Strict Press, Push-Up, or Burpee. Control the down phase on the bar. It should be slower than the up phase. If you start to grind on either the descent or the ascent, then end the set. Use spotters on all work sets.

Post loads to comments.

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Performance
AMRAP 2 Minutes:
20 Double-Unders
10 Squats
5 Chest-to-Bar Pull-Ups

Rest 2 Minutes between rounds. Repeat for 5 total rounds.

Start each round on the dubs. Aim to work at 85-90% and maintain even scores for each round. If you can perform Chest-to-Bar Pull-Ups but cannot link sets of 5, then use today to practice them without scaling the volume.

Fitness
AMRAP 2 Minutes:
20 Single-Unders
10 Squats
5 Jumping Chin-Over-Bar Pull-Ups

Rest 2 Minutes between rounds. Repeat for 5 total rounds.

Start each round on the jump rope. Aim to work at 85-90% and maintain even scores for each round.

Post rounds, reps, and Rx to comments.

From our Instagram account, here are all three Christmas Day classes coached by Captain Osorio: “Great work to everyone who came in to take on the Christmas 12-12-12 metcon! 144 Wall Ball Shots, 144 Burpees, and 144 Kettlebell Swings. Did you know CFSBK never closes? We have been and will be open every single day in 2016. Can anyone remember the last time we were closed?”

This Week’s Schedule Changes

Shake off that holiday hangover with us this week. Our schedule will mostly be back to normal up until New Year’s Eve. Here’s what you can expect:

TODAY, DECEMBER 26th

CF Group Class:
10am, 12pm, 4:30pm, 5:30pm, 6:30pm, 7:30pm, 8:30pm

Cancelled:
6pm, 7pm, and 8am CrossFit Group; 9am Short Circuit; 4:30pm CrossFit PreTeens

TUESDAY, DECEMBER 27th

CF Group Class:
Normal schedule

Cancelled:
7:30pm Pilates

WEDNESDAY, DECEMBER 28th

CF Group Class:
Normal schedule

Cancelled:
4:30pm CrossFit Preteens

The Look, Feel, Perform Better Challenge Checklist

Have you signed up for the Look, Feel Perform Better Challenge yet? It’s one of our biggest and best community events of the year! Complete the following steps by January 5th in order to participate and be eligible for prizes:

  • Sign your name on the big list in the community area of the gym.

  • Buy-in of $30 cash, given to Front Desk staff.

  • Answer a few brief questions and submit your “before” photos according to the guidelines on the Look, Feel, Perform Better website. These entries are private will not be published or seen by anyone other than us without your consent. You can access the 2017 LFPB Challenge Entry Form HERE.

  • Perform the Test WOD and record your results.
  • Enter points earned daily on the spreadsheet to track how well you’re complying with the guidelines.
  • Complete your Post-Challenge submission by 3/28/17 at the end of the challenge.
  • Optional: Attend the bi-monthly LFPB Q&A Info Sessions on Sundays at 1pm in the Annex at CFSBK. Each one will have a brief topical lecture followed by a Q&A. (1/8, 1/22, 2/5, 2/19, 3/5, and 3/19).

Don’t forget to save the date for the CFSBK Community Potluck on January 28th. This event will simultaneously kick off the new year, support the LFPB Challenge, and bring folks from all times and corners of the gym together.

Question of the Day: What is the hardest workout you can remember doing this year? Tell us in the comments! 

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