Power Snatch

Every minute on the minute x 15:
3 Power Snatches

These will add up quickly so start modest on the load and only increase if the reps feel crisp. Do them touch-and-go if you can organize them. Do quick bailed singles if you cannot.

Post loads to comments.
Exposure 6 of 8

_____________________

Partner WOD
In teams of 2, with one partner working at a time, complete the following for time:
2000 Meter Row
100 Russian Kettlebell Swings 32/24kg
50 Overhead Squats 135/95

Break up the work however desired (though relatively even is the goal) and get through the reps chipper style. The barbell should be a medium-heavy load for you.

Humans of Starting Strength Program: Andre Lawrence

Registration for our next round of Starting Strength Program cycles opened yesterday! Between now and when the cycle starts, we’ll be bringing you some Humans of New York-style interviews of our Starting Strengthers. Who are these intrepid powerlifters? What brings them together? What is Starting Strength Program like? Let’s find out! For our next installment, we talked to a relatively new CFSBKer, Andre L.

What are some differences between SS and group class? Were any a surprise to you? 

The two main differences between SS and group class are 1) The amount of time between work sets. This was shocking and greatly appreciated. For a set of 3 x 5 Back Squats, we would spend 30 to 40 minutes vs. 15-17 minutes in group class. This rest period is key to recovery and allowing you to hit your target weight and continuously progress. This leads me to number 2) Individualized programming and tracking. SS starts everyone out on a linear progression, and the first couple of weeks feel easy, leaving you with a “That’s it?” feeling. That changes later on and you will feel drained after heavy work sets. Eventually most people hit a failure point on linear progression during the cycle, and that’s where Coaches Jeremy and Margie come in. They then adjust your programming by either dialing back a little and working back up, or by substituting a movement (i.e., pause squats vs. regular squats) to help you continue on and overcome the roadblock

What are a few of the biggest things you took from SS?

Some of the things I took from SS are belief in my capabilities. There will be times where you see the programming set for you by the coaches and wonder how you will get it done. Trust the programming and the knowledge and experience of the coaches. They won’t steer you wrong. The other thing I took from SS is that strength is the foundation of life. The stronger you are, the easier things become. No, it wont make everything easier, but there is nothing that being stronger will make harder.

If you typically take CF classes, how did the SS cycle impact your capacity in group class? If not, did SS impact your life in other ways?

This was the biggest impact I saw from taking SS. My main reason for taking SS was to be able to Rx more group class workouts, and that is exactly what happened. I did lose some conditioning from only focusing on strength, but that came back in due time and the ability to Rx workouts was all worth it. I feel everyone should take SS at least once and I plan on taking one cycle per year.

We would like to congratulate Coach Melo and “The Professor” Alex B. on the birth of their first daughter, Lilyanne Gabriela Burrowes (nickname TBD)! Baby Burrowes was born yesterday and came in at 5lbs and 15oz. Post love to blog comments!

Join Us for the Next 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.

_____________________
How to Eliminate One of Our Deadliest Enemies Kurzgesagt
Real World Overhead Mobility for Weightlifting Catalyst Athletics

The aptly named Team Height Disparity at last weekend’s Flex on the Beach event

This Week at CFSBK in Review

1. Fight Gone Bad season is here! That means your teams should have done some housekeeping this week, and you should be getting started with fundraising. We’ve already raised close to $2000 for Brooklyn Community Foundation. Let’s keep it going!

2. Registration for our Starting Strength Program opened Tuesday. There are still some spots left!

3. Speaking of Starting Strength Program, we’ve been interviewing some recent members in a new feature called Humans of Starting Strength. It’s the best way possible to get a sense of what the program is about and why you might consider doing it. Listen to Wendy S. and Manny B., and look out for a few more profiles over the next week and a half.

4. Starting in October, Jesse Leach will be teaching Brazilian Jiu Jitsu at our facilities. Jesse is offering CFSBK members their first one month pass for $50. Go to Wednesday’s post for more info.

5. A few spots are still open in Coach Whit’s upcoming Road to Gymnastics clinics. Sign up here!

_____________________
Generation Cryo: Fighting Death in the Frozen Unknown Gizmodo
Mattie Rogers Workout Session hookgrip

Clean and Jerk Complex

Every minute on the minute x 15:
3 Power Clean + Push Jerk

These will add up quickly, so start modestly on the load and only increase if the reps feel crisp. Do them touch-and-go if you can organize them, do quick bailed singles if you can’t.

Post loads to comments.
Exposure 6 of 8

_____________________

AMRAP 12 Minutes:
50 Double-Unders
25 Squats
10 Chest-to-Bar Pull-Ups

Post rounds, reps, and Rx to comments.

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

Humans of Starting Strength Program: Manny Bocchieri

Registration for our next round of Starting Strength Program cycles opened yesterday! Between now and when the cycle starts, we’ll be bringing you some Humans of New York-style interviews of our Starting Strengthers. Who are these intrepid powerlifters? What brings them together? What is Starting Strength Program like? Let’s find out! For our next installment, veteran Starting Strengther Manny B. was kind enough to answer a few questions.

What are some differences between SS and group class? Were any a surprise to you?

Well, the biggest difference is that Margie and Jeremy create a program for you within the Starting Strength philosophy to specifically address your weaknesses and help you build strength. When I joined CFSBK, I had the superfecta of being overweight, having been inactive for a long period, having just quit smoking cigarettes, and having had the bare minimum exposure to weightlifting. Needless to say, I was working through a few different issues. It was an uphill battle embracing a new lifestyle. Maybe it was too much change, too soon? I don’t know. I was making progress. Slowly. My biggest issue was my diet. I kept sabotaging my progress in the gym, probably because I quit smoking, but I just couldn’t stop overeating and drinking. I hit a number on the scale I didn’t like. Plus, my strength issues were beginning to take a toll on my confidence. I don’t want to do Push-Ups from my damn knees anymore! I was tired of using a band to do Chin-Ups! So, I drew a line in the sand and took a step back. I had to reevaluate my goals and figure out a better path to achieve them at my fitness level.  Starting Strength allowed me to go back to square one and refocus my goals by keeping it simple. It’s about taking 4 barbell movements, dissecting their importance, putting it in motion and learning how to adapt as the weight gets heavier. With Jeremy and Margie’s guidance they’ve hammered, rebuilt my technique, and set up a program in which every cycle I’ve gotten stronger. Since the class is an hour and a half, it’s a slower pace from the group class. You can take the extra time to workout the flaws in your lifting form, make each rep meaningful and work towards manageable goals.

If you typically take CF classes, how did the SS cycle impact your capacity in group class? If not, did SS impact your life in other ways?

Where do I begin? Again, it’s all part of my reboot. After a cycle of SS, I signed up for the “Add On” and slowly got back into the group Crossfit classes.  First, once a week and now twice. The combination of both SS and CF classes has worked great for me. It’s night and day. I have a new attitude with some experience under my belt. I’m training vs. exercising. (Read David’s great article.) I’ve lost 20lbs, so I feel more connected to my body. My mobility has gotten better. I’ve added 80lbs on my squat. I can do something that resembles a Push-Up. I can do Chin-Ups! My lungs are finally coming around. Since, I’m stronger, I do can more of the movements. My overall effort and endurance is better. I’m more engaged mentally and physically with the class as opposed to struggling to keep up. Don’t get me wrong, I’m still finishing last in all the metcons and scaling some of the movements but not the volume!! Which is a big victory for me and something I build on in every class. My fitness journey has a long way to go but the path seems clearer. “Sometimes it’s necessary to go a long distance out of the way in order to come back a short distance correctly.” – The late great Edward Albee

What’s the culture like?

3 things that are similar to the group class: Great coaching. Great people. Great environment. It’s such a good time. I look forward to this class every week.  t’s a class for everyone. In my class, there are competitive power lifters to novice lifters. It’s 8 weeks with the same group, so lots of opportunity to know your rack mates. We’re all doing the same 4 movements, so we can empathize with each others struggles and breakthroughs. Margie and Jeremy track your weekly lifts and plot a program that’s adaptable based on your progress. There’s some coddling and hand holding that goes on. But, there’s a lot of tough love. Hardcore reality checks. Somedays the weight doesn’t move. Sometimes you lose focus and form. Now what do you? It’s about learning how to break through these walls, evaluate yourself and figuring out the right approach to move forward. What Margie and Jeremy teach you is that weightlifting is a craft. It’s something you hone, adapt and master. When I first started Starting Strength, my fear was: “Man, I got a lot weight on my back. What if can’t get up from the bottom of this squat?” And now it’s: ”Did I get good depth on that last squat? I don’t want to rack this bar and see Margie’s disappointment scowl!” It’s been a good six months.

Great stuff! Thanks, Manny! Keep a lookout for more profiles of these wonderful humans over the next couple of weeks. Have you partcipiated in our Starting Strength Program? Tell us about your experience in the comments!

Fight Gone Bad Fundraising Tips (T-25 Days!)

Have you started fundraising for Fight Gone Bad? You and your team should be registered with CrowdRise. We’ve included some fundraising tips below to get you started, adapted from Convio. We’ve also included info below about Brooklyn Community Foundation (the organization for which we’re raising money!). 

Tip #1: Start early. The sooner you start asking for donations, the more money you will raise. 

Tip #2: Set a challenging but attainable goal. Your fundraising goal should be a stretch, but doable. If you are getting close to your goal, then raise it so people continue to donate.

Tip #3: Contact everyone you know. Start with your email address book, then your regular address book and member lists from clubs you belong to. You’ll be surprised who gives! 

Tip #4: Customize your emails. Make the email template yours! Include a personal story—why you’re raising money, why it’s important to you, and where the money goes. (Tell people why you love Brooklyn, and why you love CFSBK and that we partner with BCF!) 

Tip #5: Create an email schedule and stick to it. Set dates to send a first email announcing your participation, a second email asking for donations, an update email, and a ‘last chance’ email.

Tip #6: Ask, ask, and ask again. People can only make a donation if you give them the opportunity. Don’t be shy about asking more than once. People need to be reminded! 

Tip #7: Add social media to the mix. Use status updates in Facebook, Twitter, or LinkedIn to update friends on your fundraising and provide a direct link to your fundraising webpage.

Tip #8: Get creative. Add the URL for your fundraising webpage to your email signature. Give out “piggy banks” and ask people to save their change for a month. Hold an auction. Throw a party!

Tip #9: Stay focused. Remind yourself of why you are participating in the event, and how the money you will raise will help others. Turn to other fundraisers for inspiration and ideas.

Tip #10: Send a personalized thank you. After you’ve completed your fundraising, send your results to donors and thank them again for their help. You might need their support again next year! (And dude, always say thank you. It’s the right thing to do.)

Brooklyn Community Foundation (BCF) is proud to partner with CrossFit South Brooklyn on Fight Gone Bad for the fourth year running. BCF is on a mission to spark lasting social change, mobilizing people, capital, and expertise for a fair and just Brooklyn. Since their founding in 2009, the Foundation and their donors have provided over $20 million in grants to more than 300 nonprofits throughout the borough, bolstering vital programs and services while responding to urgent community needs and opportunities to fuel community-led change. 

Highlights from 2015 include the launch of the Brooklyn Youth Fellowship supporting 10-month fellowships for young people at 12 youth-serving organizations, a Restorative Justice Project in partnership with four public schools in Brooklyn and the Mayor’s Leadership Team on School Climate and Discipline, and an Incubator Project for Brooklyn nonprofits. Visit bcfny.org to learn more about all of their work.

_____________________
Yesterday’s Whiteboard: Back Squat / Front Squat | Box Jump Overs, Run
The Insane Rise of Mas Wrestling, the Best Strength Sport You Haven’t Tried Yet BarBend
Mr. Autumn Man Walking Down Street With Coffee

Back Squat / Front Squat

Fitness
Back Squat: 2 x 12 Linear Progression
Front Squat: 2 x 8 Linear Progression

Heavier than last week.

Performance
Back Squat: 70% x 2 x 2
Front Squat: 70% x 2 x 2

Every other exposure is a de-load so these should feel light.

Post loads to comments.
Exposure 11 0f 16
_____________________

3 Rounds for Time:
30 Box Jump Overs 24/20″
800m Run

Two foot take off is Rx’d for the Box Jumo Overs. Athletes most be facing the box on the jump but there’s no extension requirement on top of the box and you can get down however desired (step off or jump off).

Post time and Rx to comments.

Time to start thinking about Fight Gone Bad costumes!

Fight Gone Bad 2016: T-Minus 24 Days!

It’s hard to believe that we’re less than a month away from Fight Gone Bad 2016, but guess what? We’re less than a month away from FGB 2016! Here’s what your teams should have accomplished so far:

• Pick a captain. And pick a name! Sorry, Fight Gone Bad Team #3 ain’t gonna cut
• Your captain should create a Crowdrise page for your team, then invite everyone to join the team.
• Join your team!
• Start fundraising! Check the blog tomorrow for some tips on fundraising.

Brooklyn Community Foundation (BCF) is proud to partner with CrossFit South Brooklyn on Fight Gone Bad for the fourth year running. BCF is on a mission to spark lasting social change, mobilizing people, capital, and expertise for a fair and just Brooklyn. Since their founding in 2009, the Foundation and their donors have provided over $20 million in grants to more than 300 nonprofits throughout the borough, bolstering vital programs and services while responding to urgent community needs and opportunities to fuel community-led change.

There are still some spots open! Contact Coach Jess at info [at] crossfitsouthbrooklyn.com as soon as possible if you want to compete!

Brazilian Jiu Jitsu at Crossfit South Brooklyn

Want to learn Brazilian Jiu Jitsu? Starting in October classes will be 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 Saturdays 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. 

_____________________
Yesterday’s Whiteboard: Rest Day
Click Here to Hallucinate ScienceForum (seriously, click it)
Five Ways to Increase Strength Off the Floor The Barbell Physio