Push 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
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 seconds to a minute, 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 2 of 8

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5 RNFT:
10 Deadlifts (touch-and-go, at about 50%)
5-10 Strict Toes-to-Bars
270m Jog

Top out the Deadlift weight at 225/155 and use a double overhead grip. As always, maintain a neutral spine. The Toes-to-Bars are written as strict but feel free to work on your kip if it needs it.

Post work to comments.

This year’s Fight Gone Bad photos are so good that we’re just now getting to Prince and the Row-volution | Photo by Kate R.

SAVE THE DATE: The 3rd Annual Iron Maidens Raw Open

Hosted by CrossFit South Brooklyn
February 18, 2017, 9:00AM-6PM
Squat, Bench Press, Deadlift

Registration will open the week of December 5, 2016

About
You are invited to test your one rep maxes in a rare, women’s only environment of badassery. Compete for awesome prizes and cheer on female feats of strength. This meet is open to all women; you do not need to be a member of Crossfit South Brooklyn to participate.

All lifters will have three attempts to lift one maximal rep, in the following order, for:

1. Back Squat
2. Bench Press
3. Deadlift

The sum of the heaviest successful attempts will constitute each lifter’s Total. For each weight class, a first, second and third place will be awarded to the highest Totals.

Weight classes: 123lbs and under; 132lbs and under; 148lbs and under; 165lbs and under; Over 165lbs

Iron Maidens Stay Strong Scholarship
Once again, we are thrilled to partner with Grace Outreach, a Bronx based nonprofit that works with women to further their education and gain financial independence. Through competitors’ fundraising efforts, the annual Iron Maidens Stay Strong Scholarship assists low-income women in paying for their college tuition.

In 2016, competitors raised $30,000 in scholarship money, $10,000 above our goal. We look forward to supporting even more women this year as they pursue higher education.

Check out the Iron Maidens blog to learn more and see results from last year’s competition.

Questions? Contact Meet Director Margie Lempert at Margie @ crossfitsouthbrooklyn [dot] com.

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Time to Train Starting Strength
Dazzling Designs for a New York That Never Existed Atlas Obscura

Clean and Jerk Metcon

Every 5 minutes for 6 rounds:
40 Double-Unders
2 Mid-Hang Cleans + 1 Push Press + 1 Jerk

Start light and work up as appropriate. The goal is zero misses on the barbell. Perform a 10 burpee penalty on the spot for any missed reps. Sub 2 Push Presses if you’re newer to the lifts. Sub 100 singles or 20 attempts (or about 60 seconds) for dubs as needed.

Post work to comments.
Exposure 1 of 8

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4 Rounds Not for Time:
10 Dumbbell Curls
45 Second Hollow Hold

Post work to comments.

He-Man (Coach Brett) and She-Ra (Coach Jess) may be Masters of the Universe, but they still find time for Box Jumps | Photo by Kate R.

Register Now for the Pelvic Floor Health Workshop!

Iron Maidens Lift n’ Learn presents:

A Pelvic Floor Health Workshop
November 13, 2016 from 2:00-4:30pm

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.
Limited to 25 participants
$75 registration fee

REGISTER HERE

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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Zhao Jinhong (-48kg) Clean and Jerking 95kg Hookgrip
Why Are Some Dolls Creepy NY Mag

There are so many good photos from Fight Gone Bad on our Flickr account | Photo by Thomas H.

This Week at CFSBK in Review

1. Fight Gone Bad 2016 was a huge success! We raised over $30,000 for Brooklyn Community Foundation and had fun doing it. Read all about it.

2. We announced our new training cycle template.

3. Another great event, the 3rd annual CFSBK Art Show, is just around the corner! Kate R. is still accepting submissions. You can contact her 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.

4. We reported on the CrossFit Team Series at CFSBK. Congrats again to all who participated!

5. Squad WOD at CFSBK, originally slated for Novemeber, has been cancelled but will be rescheduled for 2017. Keep a lookout for another annoucement.

6. 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!

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Yesterday’s Whiteboard: Snatch | NFT Work
Minor Gains Catapult
A Visit to the CIA’s “Secret” Abstract Art Collection Hyperallergic

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