Back Squat

Fitness
3 x 5 Linear Progression

Add 5-10 lbs to last week.

Performance
3 x 4

Heavier than last week.

Post loads to comments.
Exposure 6 of 8
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For Time:
10 Power Snatches 135/95
15 Thrusters
30 Deadlifts
15 Thrusters
10 Power Snatches

Use the same weight for all three movements. Use the Power Snatch and Thruster as a guide when scaling. It should be on the heavy side for those movements and light for the Deadlifts.

Post time and Rx to comments.

Things got intense at last Saturday’s Spikeball tournment

• There’s still time to sign up for Coach Nick’s marathon row this Sunday! Proceeds benefit Row New York, and you can donate here even if you can’t make it to the row.
• Also tomorrow: we’ll be showing the final day of the CrossFit Games on our big screen at 597. After Anti-Gravity, around 3:00pm, we’ll start grilling and screening the Sunday events at the gym. All are welcome! The gym will have some beer but otherwise, BYOB.

Farewell, Peter H. and Family!

Longtime CFSBKer and 4:30pm-class mainstay Peter H. is retiring and, sadly, leaving Brooklyn. He wrote a really nice letter to Captain Osorio, and we’re happy to post it here! 

Dear Crossfit Family,

In February of 2009 Chris Jesinky and I had been running around Prospect Park a couple times a week for years. We hated it. Every time we’d start I’d say, “Slow down, there’s no bears chasing us” and we’d creak and trudge along. Then one day Chris says his buddy, a Fire Dept. Captain, told him about this new thing all the firemen were doing and that he wanted to try it: Crossfit. “Do we still have to run around the park?” I asked. When the answer came back no, I was in.

We showed up at the Lyceum for the first Foundations class and there was Charlotte K., 5 months pregnant with Linus; a whippet Dan L. who wanted to “improve his core so he could do triathalons”; Tal Giat; a bunch of kinda doughy, late 20s bros; and me and Chris. Chris and I both said, “Staving off Death,” when asked why we were there.

David “Cult Leader, David Osorio” Osorio blew my mind. He was ½ my age and 3x my maturity. I was going to do what he said… unless it was too hard and needed scaling. He was the only coach in those days and we paid $20 dollar bills into a blue pencil case sitting on the table at the top of the stairs. What we have now is much better.

In the last 7½ years I have done much more than stave off Death. I became strong enough to win the affections of a beautiful woman and get her to propose to me. We have two smart, strong, good-looking boys. And I have enjoyed the friendship of every single person with whom I have WoDded in all that time. Even if we only worked out together ONE DAY, I felt a close bond of kinship and family that David, and all the coaches he was smart enough to hire and train, worked so hard to instill in every class. CFSBK is a truly magical place where the fire-eaters and the schlubs all struggle together to find their better selves.  I will miss you all terribly.

As I may have mentioned once or twice, I retired from teaching this year and Ann, the boys, and I are moving back to Wisconsin in a few weeks. I have one WoD left, Sunday at 9:00, then I’m off to Crossfit Hoppmann on Lakeland Ave. in Madison. I’ll have an entire set-up in my garage if you find yourself in Madison and need a workout.

With Big Love,

Peter Hoppmann

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The Rise of Women in CrossFit Well Good
How NYers Endured Unbearable Summers Before A.C. Gothamist

Video of the Week: Here’s a fun vid of Linda and Steve H. swimming with a whale shark! Steve reports, “We were snorkeling about 30 miles northeast of Isla Mujeres off of the Yucatan peninsula in Mexico. Every year during July and August whale sharks congregate in large numbers to filter feed the water that is rich in bonito and snapper eggs in that area. First day we were there they estimated there were about 200-300 of them spaced out over a few square miles.”

This Week at CFSBK in Review

1. Coach David raised a glass to Coach Noah, whose last class with us was Sunday. We miss you, buddy!

2. Jude G. told us about her experience at Craftsbury Sculling Center in Vermont, and we encouraged you to sign up for Coach Nick’s marathon row this Sunday.  There’s still time! Proceeds benefit Row New York, and you can donate here even if you can’t make it to the row.

3. Also happening this Sunday: we’ll be showing the final day of the CrossFit Games on our big screen at 597. After Anti-Gravity, around 3:00pm, we’ll start grilling and screening the Sunday events at the gym. All are welcome! The gym will have some beer but otherwise, BYOB.

4. New Starting Strength Program cycles are open! There are still spots left in a few classes.

5. The second-ever Iron Maidens Lift ‘n’ Learn Session will take place at CFSBK on Sunday, July 31st at 2:00pm. Get ready for some Bench Pressing followed by a clothing swap! Head over to the event page for more details.

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Yesterday’s Whiteboard: Snatch | Pistols, DB Presses, C2B Pull-Ups
Ask a Swole Woman: Getting Started The Hairpin
The Slow Loris Is You at Happy Hour NY Mag

Snatch Complex

Fitness
Snatch Pull + Snatch:
5 x 1

Warm up to a medium-heavy load and perform 5 reps of the complex at that weight. No press outs, no misses.

Performance
Snatch Pull + Snatch:
Perform singles of the complex at: 70%, 75%, 80%, 85%, 90%, 80%, 85%, 90% (of best snatch)

Go up to 90% if it’s feeling good, and if you feel great, then move up. If you’re not feeling great today, then stay back around 80% and work there.

Post loads to comments.
Exposure 6 of 8

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4 RNFT:
8 Pistols or Box Pistols
8ea Single-Arm Dumbbell Presses
4-8 Strict C2B Pull-Ups

For the Box Pistols, start standing on a box and lower yourself to the bottom of a Pistol with your non-working leg trailing off to the side. Stand back up on the working leg if you can. If not then stand back up however you can. This version requires a little less flexibility. Go heavy on the Dumbbell Presses. Use bands or add weight as necessary on the Pull-Ups.

This Sunday: CrossFit Games BBQ!

This Sunday we’ll be showing the final day of the CrossFit Games on our big screen. After Anti-Gravity, around 3:00pm, we’ll start grilling and screening the Sunday events at the gym. All are welcome! The gym will have some beer but otherwise, BYOB.

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Yesterday’s Whiteboard: Front Squat | Row, Squats, Sit-Ups
One Sport May Be Too Much The Way
Why Weightlifting Is Good for Kids BarBend

Front Squat

Fitness
3 x 5 Linear Progression

Add 5-10 lbs to last week’s weight.

Performance
3 x 4

Heavier than last week

Post loads to comments.
Exposure 6 of 8
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For time:
50 Calorie Row buy-in, then..
40-30-20-10
Squats
Sit-Ups

Post time and Rx to comments.

Jude G. practicing her sculling technique

CFSBK at Craftsbury Sculling Center

Editor’s Note: Two weeks ago, Coach Nick, Mark M., and Jude G. participated in a four-day intensive sculling camp at Craftsbury Sculling Center in Vermont. Today we’re very excited to bring you Jude’s report on the experience. Thanks, Jude!

Last week I had the chance to spend several days at Craftsbury Outdoor Center in Vermont.  It was an incredible experience, and I’m looking forward to returning next summer.

We spent our days in a spectacular setting, rowing several times each day on a gorgeous New England lake. Between sessions on the water, there was time to hang out and have a great time with rowers who were visiting from all over the country. It was a fantastic week and the return to the erg has been difficult (actually the return from rural New England has been really difficult).

I’ve participated in Nick’s program for CRASH-B’s twice and have competed in Boston with the CFSBK team. The physical challenge and camaraderie of the CFSBK group is terrific, and I’ll continue to enroll and complain about the workouts. However, getting the opportunity to take the skills I’ve learned from training with Nick to get off the erg and into a scull at Craftsbury was simply one of the best experiences and what I hope will be a life-long pursuit of learning to scull.

CFSBK is an incredible community, which has been noted by lots of people that have had the chance to spend years or even just a class at the gym.  Although I am grateful for the opportunity to have a place that continues to challenge me physically, I am especially thankful for the adventures beyond Degraw Street that have been presented, and I hope to see more CFSBK friends at Craftsbury next year.

Marathon Row!

• Single Scull: You do the whole marathon yourself
• Double Sculls: You and one partner divvy up the marathon however you want; you could each do one 21,098m block, or do multiple shorter pieces
• Quadruple Sculls: You and three other people divvy up the marathon however you want – you could each row one 10,549m block, or do multiple shorter pieces

The enrollment fee is $60 per person. We will donate half the fee – and anything else you can raise – to Row New York, which teaches competitive rowing to kids in under-resourced communities. Head over to the Crowdrise page to start raising money!

Sign up here now – space is limited!

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Yesterday’s Whiteboard: Rest Day
City Pools Are Cleaner Than You’d Think NY Post
A New Generation of Middle Eastern Women Chases Olympic Glory Washington Post

Manny B. pulls a Deadlift at Sunday’s Starting Strength Program Total

Register Now For Starting Strength Program

We all want to get stronger. That’s because we implicitly understand that building strength is the foundation for increasing overall physical capacity. It has been proven again and again that lifting heavy primes our bodies to be more effective and efficient at metabolic conditioning workouts. Strength is the only mode of training that supports everything else we do in the gym and in life. Plus: it’s pretty badass. 

Upcoming Program Times and Dates:
A cycle: Novice, 7pm Mon/Wed and 6pm Fri | Monday July 25th – Friday September 8th
B cycle: Intermediate, 7pm Tues/Thurs and 10am Sun | Tuesday July 26th – Sunday September 18th
C cycle: Morning Novice, 6:30am Mon/Wed | Monday July 25th – Wednesday September 14th
D cycle: Continuing Education, 6pm Mon/Wed | Monday July 25th – Wednesday September 14th
E cycle: Late morning, all levels, 10am Mon/Thurs, co-taught by Coach Margie | Monday July 25th – Thursday September 15th

Each cycle will culminate in a CrossFit Total on Sunday, September 18th.

Class Sizes: Space is limited to 4-8 participants
Class Length: 90 minutes 

Cost: 3x Per Week Cycles:
$300 paid upon registration and then another $300 at the halfway point
Cost: 2xW Cycles:
$200 paid upon registration and then another $200 at the halfway point 

Group Class/Open Gym/Active Recovery/Yoga/Pilates Add-On Option!
This add-on membership allows our 2x/week Starting Strength Program to attend two additional classes per week, outside of the regularly scheduled strength cycle classes. This includes group classes, open gym, and Active Recovery/Yoga/Pilates. 

Price is $100 per four weeks, first bill due at sign-up and second bill ($100) charged automatically to the card on-file four weeks later. Register here!

If anyone is confused as to which cycle they belong in or has any questions, they can contact Jeremy directly at Jeremy [at] CrossFitSouthBrooklyn.com to discuss placement.

News and Notes

• This Sunday we’ll be showing the final day of the CrossFit Games on our big screen. After Anti-Gravity, around 3:00pm, we’ll start grilling and screening the Sunday events at the gym. All are welcome! The gym will have some beer but otherwise, BYOB.
• Time is running out to sign up for Coach Nick’s marathon row this Sunday the 24th! It’ll be tough, but well worth it! (Don’t you want to be able to impress your marathon-running friends?) Go here for more info.

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Yesterday’s Whiteboard: Bench Press / Bent-Over Row | Wall Balls, Double-Unders, Muscle-Ups
The Olympic Weightlifting Squat Catalyst Athletics
Mind Games CrossFit