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

“Randy”

For Time:
75 Power Snatches 75/55

These should be on the very light side for you today. 40-60% is appropriate. It should be a weight that you can perform (initially at least) sets of 5-15 reps of. Fastest time are a little over 2 minutes (and performed unbroken!), but we’ll have a soft 10 minute cap on this hero WOD today. Even though the Power Snatches are light, it’s 75 reps and most people should still drop under a little bit to save your shoulders.

Post time and Rx to comments

Congrats to Bring It On Fleek! (Matt E., Jay-Star, Chiara P., Kirby S., Coach David, and Allie B.) on taking home the Fight Gone Bad Spirit Award!

Results from Fight Gone Bad 2016

Top Ten Teams 

1. Basket of High-Scorables, 1,735 reps
2. James and His Giant Peaches, 1,602 reps
3. Mikey Marinara’s Spicy Wall Balls, 1,581 reps
4. Prince and the Ro-Volution, 1,568 reps
5. He-Man and the Masters of the Universe, 1,532 reps
6. Posterior Chain Gang, 1,518 reps
7. The Gowanus Superfunders, 1,492 reps
8. Guns and Kips, 1,474 reps
9. Capital Gainz, 1,466 reps
10. Six-er Pack 1,417 reps

Top Ten Females 

1. Coach KHarpz, 351 reps
2. Coach Whitney, 338 reps
3. Kayleigh R., 304 reps
4. Charlie N., 297 reps
5. Coach Jess, 294 reps
6. Linda H., 281 reps
7. Jenny M., 276 reps
8. Kelly L., 270 reps
9. Natalie R., 269 reps
10. Allie C., 256 reps

Top Ten Males 

1. Coach Brett., 346 reps
2. Ryan H., 342 reps
3. Coach Nick., 339 reps
4. Dan L., 337 reps
5. Joe W., 333 reps
6. James A., 318 reps
7. Liam M., 313 reps
8. Jake L., 309 reps
9. Matt K., 308 reps
10. Jess P., 307 reps

VIEW ALL SCORING RESULTS HERE.

Top Ten Fundraising Individuals

1. Charles S., $3,280
2. Richard G., $2,988
3. Allie C., $1,350
4. Jay-Star, $1,150
5. Scott M., $1,080
6. Mike I., $900
7. Coach David., $875
8. Erik B., $870
9. Runit C., $750
10. Kevin L., $560

Top Ten Fundraising Teams  

1. Gowanus Superfunders: $4,648
2. He Man and the Masters of the Universe: $3,615
3. Bring It On Fleek!: $2,480
4. Prince and the Row-Volution: $1,730
5. Victorious Secret, $1,635
6. Posterior Chain Gang, $1,240
7. Six-er Pack, $1,095
8. Mike Marinara’s Spicy Wall Balls, $1,025
9. Golden Girls, $820
10. This Is My Fight Squad Take Back My Life Squad, $750

VIEW ALL FUNDRAISING RESULTS HERE.

Because of Brooklyn Community Foundation’s Board matches, our total of $26,049 (158% of our goal!) goes all the way up to over $30,000!!! We are so proud of you guys and all of your hard work! You rule. Thanks to everyone who organized, judged, fundraised, and competed. And a huge thanks to Brooklyn Community Foundation for being such a wonderful organization.

Additional Thank You to Our Sponsors

We’re able to give out some awesome prizes to our event leaders yesterday due to the generosity of the following sponsors:

Fleisher’s
Afro Brutality
Ho’Brah Tacos
Left Bank Restaurant
Olympia Wine Bar
Dinosaur BBQ
Olivier Bistro
Brooklyn Fencing
Lululemon

How was “Fight Gone Bad” (the workout and the event) experience? Tell us in the comments!

Today! Iron Maiden’s Lift n’ Learn Session

All IM competitors and IM curious are welcome!
October 16, 2016
2-4pm

Press and Negotiating
BYOProgram OR plan to focus on working up to a heavy five on your Overhead Press. Feedback on technique can be provided. Post-lifting, we’re happy to welcome CFSBKer and Starting Strength Cycle alum Karina Totah for a workshop in negotiation skills:

Women don’t ask. Research shows they forego over ½ million dollars in salary over their lifetimes. 

Like lifting, negotiation skills get better with practice. But unlike lifting, success and failure aren’t as black and white in negotiations. Come out to lift, and stay to learn the nuance of negotiation so you can successfully navigate asking for what you need and want.

In this workshop, we’ll cover negotiation framing and prep, do a live practice, and discuss negotiation plans.

Karina Totah’s Middle-Eastern father had her haggling from a young age.  She strengthened her negotiation instinct with more structured training at Yale’s School of Management.  Now she enjoys sharing her knowledge with other women.  By day, Karina is Vice President of Strategic Initiatives at the New York City Housing Authority; by morning, usually at 7am, she’s a CFSBKer.

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Jason Khalipa Does “Randy” YouTube
Photographing the Incredible Costumes of Japan’s Supernatural Festivals Atlas Obscura