Ring Dips (or Close DB Bench Press)

Performance
Tempo Ring Dips (32X1):
4  x 6-12 Strict, 1 x Max Reps

Perform 4 sets across to 2 reps shy of failure, then 1 max effort set to failure. Perform a full range of motion on all reps. Rest as needed between sets. Goal is to add total reps each week by increasing the sets across and/or the max set.

Fitness
Tempo Close Dumbbell Bench Press (32X1):
4 x 6-12, 1 x Max Reps

Perform 4 sets across to 2 reps shy of failure, then 1 max effort set to failure. Rest as needed between sets. Start with a load that feels almost easy for 12 reps. Keep elbows in close to mimic the bottom of a dip.

The tempo note (32X1) means control the eccentric (down) portion for a 3 count, pause at the bottom for a 2 count, contract concentrically (up) as fast as possible, then hold the top for a 1 count before beginning the next rep.

Post loads/work to comments.
Exposure 5 of 8

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21-15-9 Reps for Time of:
Overhead Squats 95/65
Toes-to-Bars

The Overhead Squat weight should be light enough to cycle the reps into 3-4 sets. Substitute Hanging Leg or Knee Raises for Toes-to-Bars as appropriate.

Post time and Rx to comments.

Steph M. competing in last year’s Subway Series at CFSBK

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!

News and Notes

• Registration for Murph Day 2016 opened Saturday. Sign up now!
• Did you recently lose some protein powder, a t-shirt, a jumprope, or approximately 600 sets of wrist wraps? We just emptied the Lost and Found bins and want to give it all back. Please claim your stuff before we donate it to CHIPS in two weeks. 
• Tom S. just got a really cool job as Global Chief Compliance officer at a company called ITG. Congrats, Tom! He’s making two hires and wants the CFSBK community to know about them. Check out the listings for Trade Surveillance Compliance Officer and Regulatory Audits and Inquiries Compliance Officer. You can reach Tom at Thomas.Shpetner [at] ITG [dot] com if you have questions or would like to send him a resume.

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Snatch Complex

Performance
Snatch Deadlift + 3 Hang Snatch Pulls + Hang Snatch + Overhead Squat

Start at about 50% and work up to a heavy load on the complex. Focus on keeping your weight balanced toward the heels on the Deadlift and on extending vertically on the pulls.

Fitness
5 attempts at a heavy load on the following complex:
Snatch Deadlift + Hang Power Snatch + Overhead Squat

Post loads to comments.
Exposure 4 of 8

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5 Rounds for Reps:
1 Minute Russian Kettlebell Swings 24/16kg
1 Minute Rest
1 Minute Box Jumps 24/20″
1 Minute Rest

Post reps and Rx to comments.

Coach JB braces before a Front Squat

Win a Free Entry to the Brooklyn Rugged Maniac Race on June 25th!

Looking for an adventure? How about a day filled with 25 epic obstacles, rockin’ music, and plenty of beer? If this sounds good, you’re in luck: we’re offering 4 free entries to the upcoming Rugged Maniac race in Brooklyn on June 25th!

What Is It?

Here’s how Rugged Maniac describes the race: “Remember when you were a kid and you used to run around outside with your friends climbing trees, jumping in puddles, playing tag, and just plain having fun? Well Rugged Maniac is simply an adult version of that! We build 25+ epic obstacles for you and your friends to play on (like fire jumps, water slides, trampolines, and underground tunnels), put them in a 3-mile course, and then throw a crazy party with plenty of beer and music!”

Why Should I Enter?

Well, first, it’ll be fun! Second, as a Rugged Maniac competitor, you’ll have the chance to raise money for the American Cancer Society. Finally, the 4 winners will have the honor of representing Team CFSBK at the race!

How Do I Enter?

1. Check in at the Front Desk and complete the Rugged Maniac WOD (see below). All CFSBKers with an active membership are eligible.

2. Have a Front Desker or a fellow CFSBKer take a picture of you doing the WOD. Post the pic to Instagram, Facebook, or Twitter along with your time. Tag both CFSBK and Rugged Maniac in your post!

3. Your name will be entered into a drawing, the results of which will be announced on this here blog on Monday, May 16th. 

The WOD

1 lap around the block with a sandbag

Men’s and women’s Rx sandbags will be stored near the entry at 608. Ask the Front Desk if you have trouble finding them.

Questions? Contact Josh [at] CrossFitSouthBrooklyn [dot] com.

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Yesterday’s Whiteboard: Front Squat | Run, Deadlifts, Muscle-Ups
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Front Squat

Performance
3 x 10

Add weight to last week. Use full a range of motion and control.

Fitness
3 x 5 Linear Progression

Add 5-10 lbs to last week.

Post loads to comments.
Exposure 4 of 8
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Performance
3 RFT:
400m Run
8 Deadlifts 275/185
8 Ring Muscle-Ups

The Deadlifts should be on the heavy side but light enough that you could do a set unbroken. If you can’t string together a few Ring Muscle-Ups then scale volume so that you can do them in a few sets without a lot of failing. If you have a few ring dips and are stable in the catch then sub Jumping Muscle-Ups.

Fitness
3 RFT:
400m Run
8 Deadlifts 185/125
8 Chest-to-Bar Pull-Ups
8 Burpees

Scale weight as needed to be able to perform the Deadlifts unbroken. Scale C2B Pull Ups to Jumping C2B Pull-Ups as needed.

Post time and Rx to comments.

Val K. is also happy that the weekend is here | Photo by Thomas H.

Murph Day 2016: Sign Up Today!

“Murph”

For time:
1 Mile Run
100 Pull-Ups
200 Push-Ups
300 Squats
1 Mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor.” From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the Pull-Ups, Push-Ups, and Squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

There is no charge for the workout, nor will it be deducted from your weekly class limit.

SIGN UP HERE!

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Yesterday’s Whiteboard: Rest Day
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Juan Carlos M. sent us some photos of his training on the streets of Mallorca, Spain. Rock on, Juan Carlos!

This Week at CFSBK in Review

1. We’re giving away 4 free entries to the Rugged Maniac race in Brooklyn on June 25th. Go here to find out how you can enter, and get sandbaggin’!

2. Have you signed up for our CSA with Common Hands Farm yet? Get on it and secure your veggie supply for the Spring/Summer/Fall! Registration closes on May 20th.

3. The CFSBK Fighting Tacos’ soccer season is underway! Check out some photos here!

4. Mark your calendars! Our annual Memorial Day “Murph” Event will happen all day on May 30th. This is a great community event where we perform this classic CrossFit benchmark workout followed by some grilling, side dishes, and beers. We can’t wait!

5. Come out and cheer at our Starting Strength Program Total this Sunday. Coach Jeremy and Coach Margie’s Starting Strengthers will wrap up their eight-week cycle starting at 2:00pm. Lifters will be testing their 1RMs in the back squat, press, and deadlift. All are welcome to come by, hang out, and do some cheering. Get ready for some massive PRs!

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Yesterday’s Whiteboard: Clean and Jerk | “Grace”
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Clean and Jerk

Performance
The Shankle Complex:
1 Clean Deadlift + 3 Clean Pulls + 1 Hang Clean + 2 Jerks

Start at about 50% and work up to a heavy load on the complex. Focus on keeping your weight balanced toward the heels on the Deadlift and extending vertically on the pulls.

Fitness
5 attempts at a heavy load on the following complex:
Clean Deadlift + Hang Clean + Push Press or Jerk

Post loads to comments.

_____________________

“Grace”

For Time:
30 Clean and Jerks 135/95

The Cleans for this benchmark workout should be Power Cleans and the Jerks can be done using any shoulder-to-overhead technique. Be sure to come to complete knee and hip extension with the bar held overhead at the top of each rep. If you can do the Rx’d loads, then go for it! If scaling, choose a weight that allows you to get through the 30 reps fast. You can cycle or you can do single,s but the weight should be on the light side for you.

Throwback Thursday: CFSBK Events Planner Danae M. at Murph Day 2014

• Schedule Change: This morning’s 9am Yoga class with Jaclyn K. is cancelled.
  

Save the Date! Murph Day 2016

“Murph”

For time:
1 Mile Run
100 Pull-Ups
200 Push-Ups
300 Squats
1 Mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor.” From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the Pull-Ups, Push-Ups, and Squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

There is no charge for the workout, nor will it be deducted from your weekly class limit.

Sign up information will be up on the blog soon!

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