Clean and Jerk Complex

Fitness
Clean Pull + Clean + Jerk:
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
Clean Pull + Clean + Jerk:
Perform singles of the complex at: 70%, 75%, 80%, 85%, 90%, 80%, 85%, 90% (of best C&J)

Go up to 90% if it’s feeling good, and if you feel like you’re in PR territory, then move up. If you’re not feeling great today, then go back to 80% and work up from there.

Post loads to comments.
Exposure 7 of 8

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4 RNFT:
10 yard 1-Arm Farmer Carry, Left
10 yard 1-Arm Farmer Carry, Right
4-8 Pistols or Box Pistols on each leg
30 second Handstand Hold against the wall

Go as heavy as possible on the carries. Pay attention to how you Deadlift the object up and put it back down. HandstandHholds can be from a kick-up or a walk-up. If you can’t hold a wall supported Handstand for at least 20 seconds, then scale to a Tall Plank Hold.

Post work to comments.

Jason M. and Coach Whit at yesterday’s Beat the Streets Throwdown | Photo via CF 718

• Schedule Change: Today’s 11:00am Active Recovery class with Coach Fox is cancelled.

TODAY: Iron Maidens Lift ‘n’ Learn Session

We want to keep the Iron Maidens energy and community connected between Competitions, so we thought it would be fun to get together semi-regularly to train and learn about lifting (and maybe other stuff!) from women achieving great things.

All IM competitors and IM curious are welcome.

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Yesterday’s Whiteboard: Back Squat | Partner WOD
Photographing the CrossFit Games Popular Photography
Being Unfit May Be Almost as Bad for You as Smoking NY Times

Back Squat

Fitness
3 x 5 Linear Progression

Add 5-10 lbs to last week.

Performance
3 x 2

Heavier than last week’s 4s.

Post loads to comments.
Exposure 7 of 8
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Partner Workout
With one partner working at a time, complete the following for time:
300 Double-Unders
100 Burpee-Box Jumps 24/20″

Break the reps up however you and your partner desire. Scale the Double-Unders to 3x Singles or 1/2 attempts.

Post time, Rx, and partner to comments.

CFSBK Front Desker Lynsey R. does Farmer Carries with a smile | Photo by Thomas H.

• Schedule Change: Tomorrow’s 11:00am Active Recovery class with Coach Fox is cancelled.

August Meat CSA Date Change

Herondale meat CSA customers: please note that the farm has informed us that August’s delivery will be delayed by one week. Instead of Wednesday 8/3, delivery will be Wednesday 8/10. The time remains 6-8:30 pm.

If this is a hardship for you, contact Michele at Mignyc [at] gmail [dot] com immediately to make an alternate plan.

Today: CFSBK at the CrossFit 718 Beat the Street Throwdown

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Yesterday’s Whiteboard: Rest Day
A Data Scientist Discovered the Most Metal Word in the English Language NY Mag
Sohrab Moradi Snatches 190kg, Two Kilos Above World Record BarBend

Video of the Week: 2016 marks the 10th anniversary of the CrossFit Games. Check out this cool retrospective from CrossFit HQ!

This Week at CFSBK in Review

It’s been a hot week in Brooklyn, but it could always be worse. Allow us to cut through the haze and humidity to bring you all the hardest-hitting CFSBK news…

1. This Sunday’s 11:00am Active Recovery class with Coach Fox is cancelled. Still looking to do something other than group class this weekend? Check out Saturday’s 10:00am Yoga for Athletes or 11:00am Active Recovery classes.

2. Michael A. (aka DJ Flash) is CFSBK’s July Athlete of the Month!

3. Want to stay (or get) involved with the Iron Maidens community? Come by the gym this Sunday, July 31st from 2:00 to 3:30pm for the second Iron Maidens Lift’n’Learn Session, another afternoon of all-women lifting featuring a Bench Press session and clothing swap. 

4. We caught you up on the latest news and notes from CFSBK members, including Lisa and Uzef’s new web series, Chris M.’s podcast, and Stella Z.’s quiz team. We love our multi-talented CFSBKers (i.e., all of you)!

5. CFSBK is sending 5 teams to CrossFit 718’s Beat the Streets Throwdown this Saturday. Stop by 718 at 3:00pm to watch the Rx-division action!

6. We’re sad to report that yesterday was the last day of business for our friends over at Sheep Station.
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Yesterday’s Whiteboard: Snatch | KB Swings, Run
This Guy Does 1,200 Push-Ups a Day NY Post
Most Dogs Walked By One Person Super Deluxe
Hips Forward & Up in the Snatch… You Can’t Be Great Without It Catalyst Athletics

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 go back to 80% and work back up from there.

Post loads to comments.
Exposure 7 of 8

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For Time:
40 Russian Kettlebell Swings 24/16kg
550m Run
30 Russian Kettlebell Swings
400m Run
20 Russian Kettlebell Swings
270m Run

Post time and Rx to comments.

Barbara K. and Jennifer L. work on their kip swings together at Anti-Gravity class

Sheep Station Closing!

Local business and longtime supporter of CFSBK Sheep Station is sadly closing their doors after a decade of service in the area. Owner Jason C. and his wife Meredith S. are both gym members and have graciously provided beer and support for many of our community events. We are truly sad to see them go but look forward to their new ventures.

Sheep Station closes tomorrow, so they’re having a farewell party tonight. Happy hour all night or all you can drink for $40 from 7-11pm. Sheep Station is located just around the corner from the gym on 4th Avenue and Douglass. Hope to see some of you guys there!

This Saturday: CFSBK at the CrossFit 718 Beat the Street Throwdown

Let’s End This Debate: Does Lifting Weights Make Women “Bulky”? BarBend

Front Squat

Fitness
3 x 5 Linear Progression

Add 5-10 lbs to last week.

Performance
3 x 2

Heavier than last week’s 4s.

Post loads to comments.
Exposure 7 of 8

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“Annie”

50-40-30-20-10 Reps for Time of:
Double-Unders
Sit-Ups

Sub for Dubs is 3x Singles or 1/2 Double-Under attempts. Elbows must reach past knees on Sit-Ups. Anchored is ok.

Post time and Rx to comments.

Coach Nick, Richard G., and Ben L. chipping away at Sunday’s marathon row. Congrats to all who participated!

News and Notes from CFSBKers

• Lisa F. and Uzef G. recently completed the first season of their comedy web series Makin’ It! Now they’re raising money for Season 2 and love your support. Let’s help them out!
• The most recent episode of Chris M.’s podcast looks at a new study testing a ketogenic diet’s effects on weight loss and performance over 6 weeks in a 6-7 minute CrossFit WOD. Check it out. Interesting stuff!
• A note from Stella Z.: “Brainz N Gainz, the CFSBK pub quiz team, competes on Wednesday nights at The Rock Shop. Trivia starts at 8:30 but feel free to show up earlier to claim seats or drop by later and join us while we’re quizzing away. Exercise your mental muscleswe totally welcome sweaty people from 7:30pm class, BTW! E-mail stellavision [at] gmail.com to get on the mailing list, or just show up at the Rock Shop and look for us!”

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: Rest Day
The New Science of the Creative Brain on Nature Outside
Beat That Wall, or American Ninja Warrior in Troubled Times Vice