Snatch Complex

Performance
Every 90 seconds x 10:
Snatch Deadlift + Mid-Hang Snatch Pull + Mid-Hang Snatch

Fitness
Every 90 seconds x 10:
Snatch Deadlift + Mid-Hang Snatch Pull + Mid-Hang Power Snatch + Overhead Squat

For both versions of the complex, start light and work up to a medium-heavy load for the day. The goal is no misses and fast reps.

Post loads to comments.

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For Time:
500m Row
30 Wall Ball 20/10, 14/9
400m Run
30 Burpees
500m Row

Post time and Rx to comments.

Meg L. just published a new young-adult novel, Museum of Heartbreak! Here’s a photo of her at the launch event at McNally Jackson, and if you look closely, you’ll see that this copy is inscribed to CFSBKer Mary S. (who tipped us off to Meg’s big news). To find out more about Meg and her writing, check out her author page. Congrats, Meg!

• Don’t forget! Jaclyn K. is offering a free yoga class today at 9am in the Annex.
• Dr. Fidler has some new contact info up on his info page. Go here to check it out and learn more about his services!

A Poem by Dr. Mike

Today is turning out to be Literature Day on the CFSBK blog, but we don’t mind. Dr. Mike Cutaia has written for us before, and we’re pleased to present this poem about his wife, Dr. Judy. Enjoy!

 

“The Reluctant Athlete”                                                     6/10/2016

She doesn’t extoll the virtues of
      our gym work,
wringing grimaces
of boredom and pain
     from family members,
like I do.
She doesn’t write down her results
      or do bar math.
She doesn’t remember what squat weight
      she did last week,
or waste time
      with the fine points of deadlifting.
She doesn’t record PR’s.
She doesn’t watch the action
      in the gym like I do,
            screaming silently “yes!”
when I see a good one.
She doesn’t check out
      the Instagram pics.
But, I know she is a Crossfitter
      because when we miss a session,
she says,  “I don’t feel right today. I need to move
      and do some work.”
Ah… the sound of music in my ears!   

Tweet The Deets

We’re totally crushing on all you guys and we love to hear what you’re up to. Got something of note going on in your life? Let us know! We want to hear about your promotions, events, art, personal victories, discoveries, media campaigns, and small government coup d’états, or you can just share interesting links. We also always love hearing about any CrossFit/athletic-related goals and accomplishments. Send awesomeness to Josh [at] CrossFitSouthBrooklyn [dot] com.

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Yesterday’s Whiteboard: Front Squat | NFT Work
Closest Thing to a Wonder Drug? Try Exercise New York Times

Front Squat

Fitness
3 x 5 Linear Progression

Add 5-10 lbs to last week.

Performance
3 x 8

Sets of 6 next week.

Post loads to comments.
Exposure 2 of 8
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5 RNFT:
8ea Dumbbell Lateral Step-Ups
50m 1-Arm Farmer Carry Left
50m 1-Arm Farmer Carry Right
5 Bar Levers or Floor Levers

Choose a medium-heavy load on the Step-Ups but not so heavy that you need to use a bunch of momentum off the trail leg. Keep the knee of the working leg tracking over the middle toes of the foot and control the descent of the movement. Work up to a heavy load on the carries keeping your mid-line tight and your head stacked over your center. Keep the Levers as strict as possible. Scale to tuck or half-tuck as necessary to be able to move with control.

Post work to comments.

Coaches Melissa and Katie celebrating at their Graduation WOD/BBQ last weekend. More photos by Thomas H. can be found here. Congrats again, you two!

• Jaclyn K. is offering a FREE yoga class tomorrow at 9am. Don’t miss out!
• There’s a new post up over on Inside the Affiliate. It’s not just a fun, interesting read. What Makes a Great CrossFit Group Class is also a terrific insight into what makes CFSBK such a great gym.

This Friday: Movie Night Returns with Purple Rain!

Movie Night at CFSBK returns on Friday, June 24th at 8:00pm with Purple Rain (1984)! Come for Open Gym, stay for a kick-ass movie. Or just come for the movie. We don’t care as long as you’re there! This event is Bring-your-own everything: beer, snacks, crying doves, little red Corvettes, etc.

If you’re not familiar with Prince or Purple Rain, we cannot help you. Just kidding! Here’s how IMDB describes this classic: “A young musician, tormented by an abusive situation at home, must contend with a rival singer, a burgeoning romance, and his own dissatisfied band, as his star begins to rise.” That doesn’t really do it justice, but you’ll have to come to Movie Night to find out why.

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Yesterday’s Whiteboard: Rest Day
Losing All Your Weight At Once Juggernaut Training Systems
I Tried a Medieval Diet, and I Didn’t Even Get That Drunk Atlas Obscura

Be sure to give him copious high-fives before he leaves

Coach Noah is Opening His Own CrossFit Affiliate in Austin, TX 

CFSBK is proud (and a little sad) to announce that Coach Noah will be moving to Austin, Texas in August to open his own CrossFit affiliate (name is still pending HQ approval.)

Noah has been with us since 2010, first as a member, then a part-time coach, and eventually as a full-time coach and vital piece of our fitness community. We’re excited for Noah and the community he will be building in Austin—exporting the “CFSBK way” to a vibrant and growing city. Tell any friends and family in Austin to be on the lookout for his gym!

Noah will continue to coach all his normal classes until he leaves, so make sure to share some laughs and send some good luck vibes his way before he leaves. We’re gonna miss you Noah!

Details about a farewell party will be forthcoming on the blog. There may or may not be a dunk tank involved.

News and Notes

• By popular demand, we’ll be showing Purple Rain at Movie Night. Please join us this Friday at 8pm (after Open Gym) to watch the Princliest of films on our big screen. Bring your own beer and snacks!
• Jaclyn K. is offering a FREE yoga class this Thursday at 9am. Don’t miss out!

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Yesterday’s Whiteboard: Bench Press / Bent-Over Row | Thrusters, C2B Pull-Ups
Don’t Fall into the Last Rep Trap MobilityWOD

Bench Press / Bent-Over Row Superset*

1A) Barbell Bench Press

Fitness
3 x 5 Linear Progression

Start light enough to add weight throughout the cycle. 

Performance
3 x 12

12s again next week, so start light enough to add weight. 

1B) Barbell Bent-Over Row

Fitness
3 x 5 Linear Progression

Start light enough to add weight throughout the cycle.

Performance
3 x 12 Linear Progression

In both cases, keep these light enough to perform strictly and with solid form. Don’t let these turn into an ego exercise. Really think about the movement rather than the weight moved. Keep the following notes in mind:

1) Set up like a Clean and Deadlift the bar up.
2) Hip hinge until bar is at least below the knee (try to be as horizontal as possible).
3) Maintaining a consistent back angle, pull your elbows up and back and aim to hit your stomach (not your chest) with the barbell.
4) Start with a weight that allows all the reps to be done perfect and without momentum. It should feel too light to start.

*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 2 of 8

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9 Rounds for Time:
5 Thrusters 135/95
5 Chest-to-Bar Pull-Ups

The Thrusters should be on the medium-heavy side but unbroken. If you have to break them up, they’re too heavy. Full Squat Clean to Thruster is OK for the first rep of each set. Scaling for the Chest-to-Bar Pull-Ups is regular Kipping Pull-Ups or Jumping Chest-to-Bar Pull-Ups as appropriate. Do your best to not get lost in the transitions on this workout, as there are many of them that can cost you many seconds.

Post time and Rx to comments.

Friends don’t let friends row alone

• Did you leave a pair of shoes at the gym some time over the past 6 months? We have an impressive collection of shoes pulled from the lost and found. If any of these belong to you, please claim them soon!
• Jaclyn K. is offering a FREE yoga class this Thursday at 9am. Don’t miss out!

Better Know a Member: Pigeon K.

Welcome back to a fun feature on the CFSBK blog, Better Know a Member! You all love Underneath the Hoodie and Behind the Desk, and now, in a similar vein, we’ll be profiling members from across the CFSBK community. In our previous installment, we introduced you to Meredith R. Today it’s time to meet one of the gym’s resident architects Pigeon K.!

Name (and any nicknames): Serge Khoudessian, more commonly know as Pigeon.

Where were you born and where did you grow up? Born in Beirut, Lebanon. I lived there till I was 24.

How long have you been CrossFitting, and how did you arrive at CFSBK? I started doing CrossFit at CFSBK in the summer of 2013 to get in shape for my wedding. I had to take a whole year off in 2015 due to illness and injury—was close to calling it quits—but CFSBK had a tighter hold on me than I expected.

Ask me about that time I… proposed to my wife after a hard day of skiing in Colorado, falling down, and hitting my head backwards really hard.

Did you have any mentors or heroes growing up? During the Lebanese Civil War, my father used to go out of his way to get my sister, brother, and myself books. There weren’t a lot of open bookstores for an extended period. That makes him my hero.

What’s the first movie you ever loved? Stripes with Bill Murray. It had the perfect ratio of comedy to nudity. I think. I don’t know. I was 10.

You have friends or family coming to visit from out of town. What do you take them to do in NYC? I usually give my friends and family an architectural tour of anywhere in Brooklyn and Manhattan, which almost always ends with a walk on the highline. 

Favorite and least favorite lift: My favorite lift is the Snatch, I love seeing DO and Ro hit a perfect Snatch. I absolutely hate Deadlifts. I stopped doing them.

Any advice for new CFSBKers? PRs are great, but don’t sacrifice form over a PR.

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Safe and Sorry: Terrorism and Mass Surveillance Kurzgesagt
Hook, Line, and Thinker Pacific Standard
5 Steps to Becoming a Better Athlete CrossFit Derive

Clean and Jerk

Fitness
Every 90 seconds for 10 reps (15min):
Clean Deadlift + Mid Hang Power Clean + Front Squat + Power Jerk

Performance
Every 90 seconds for 10 reps (15min):
Mid-Hang Clean and Power Jerk

These should feel light and crisp today. No slow elbows or press outs.

Post loads to comments.
Exposure 1 of 8

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Partner WOD
Partners alternate full rounds to complete 10 total rounds for time (5ea) of:
250/200m Row
10 Box Jumps 24/20
15 Russian Kettlebell Swings 24/16kg

One partner working at a time. GO HARD ON EACH ROUND.

Post time, Rx, and partner to comments. 

Okay, Alex, now give me fierce! Fierce!

REGISTER NOW FOR THE 2016 SUBWAY SERIES!

Another year has gone by, and it’s time once again for an NYC affiliate throwdown: the sixth annual Subway Series! All NYC affiliates are invited to participate—the affiliate with the best overall score at the end of four events wins the Subway Series Trophy and bragging rights for a whole year!

Event Schedule
Sunday, August 7th: CrossFit Virtuosity
Sunday, August 14th: CrossFit Gantry
Sunday, August 21st: CFSBK
Sunday, August 28th: CrossFit Queens

Scoring
Scoring will work “Open-style”: top 3 male and top 3 female athletes from each affiliate will score based on their place finish in each event. Athletes may score in any event regardless of attendance at other events. 

The ultimate series winner will be the affiliate with the least points after all 4 events have been completed. In the event of a tie, a 5th tie-breaking event will be held. 

As last year, an Rx division and Scaled division trophy will be awarded. 

Registration
All athletes MUST register for each individual event in advance via the Subway Series website in order to participate. Each event will be capped at 100 total participants, so we strongly advise you to register ASAP. These events sell out quickly. 

REGISTER HERE!

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Yesterday’s Whiteboard: Back Squat | NFT Work