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 4 of 8

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5 Rounds for Time:
15 Burpees
12 Deadlifts 135/95
9 Hang Power Cleans 135/95

Post time and Rx to comments.

 Ryan H. swings, American style, under red, white, and blue skies | Photo by Thomas H.

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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Walt Whitman: Manly Health and Training NY Times
Chromosomally Enhanced: A Down Syndrome CrossFit Class CrossFit

Snatch

Every other minute on the minute for 16 minutes:

Performance
1 Snatch

Start at about 70% and work up to a heavy single

Fitness
Snatch Deadlift + Hang Power Snatch + OHS

Start light and add weight across the 8 reps as appropriate.

Post loads to comments
Exposure 3/8

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15-9-6 Reps for Time of:
1-Arm Kettlebell Thruster, Left
Calories Rowed
1-Arm KB Thrusters, Right
Calories Rowed

Post time and Rx to comments

270m 1-Arm Farmer Carry

Post load to comments

Coach Noach and his CrossFit Teens class. Read on to learn more about this program! | Photo by Coach KHarpz

• The first Iron Maidens Lift n’ Learn session will take place today at 2:30pm. See yesterday’s post for more details!
  

CrossFit Teens at CFSBK!

Have a teenager who is looking to gain a competitive advantage in their sport, improve their fitness, learn new skills, and have fun in a supportive, social environment? CrossFit Teens is a strength and conditioning program that is specifically designed for teenagers and helps them develop a lifelong love of fitness. In a group setting, teens participate in fun and engaging workouts that deliver measurable results and prepare them to be well- rounded athletes. The workouts consist of constantly varied, functional movements that deliver a fitness that is broad, inclusive and general and scalable for any participant at any level. 

Classes will begin with a warm-up and icebreaker-style question. Each class will include skill practice and a strength development aspect, specifically designed to be accessible and appropriate to teenaged athletes. Classes will finish with a WOD, or Workout of the Day, designed to test work capacity, endurance, skill, and strength in a fun, competitive, but inclusive environment. As the school year starts, post-class homework time will be included to take advantage of the increased mental capacity brought about by movement and physical exertion.

Schedule:
Tuesdays: 4:30p – 5:30p
Thursdays: 4:30 – 5:30p

Pricing:
Single Class Drop-in: $35
10 pack: $300 ($30/class)

Sign up here!

20% discount for siblings (do not have to be registered for the same class).
There is a 3 month expiration on the 5 pack and a 6 month expiration on the 10 pack.

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Yesterday’s Whiteboard: Front Squat | Power Cleans, Reverse Lunges, Kipping Pull-Ups, Run
Photo Ark National Geographic
Baby Has Sinking Feeling He Left Home Without Oversize Multicolor Plastic Keys

Performance
3×10

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

Fitness
3×5 Linear Progression

Add 5-10 lbs to last week.

Post loads to comments.
e3/8
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5 Rounds for Time:
5 Power Cleans 155/105
10 total Front Rack Reverse Lunges 155/105lbs
7 Kipping Pull-Ups
270m Run

Post time and Rx to comments.

Coach DO performs the CrossFit benchmark workout, “Isabel” (30 Snatches for time at 135/95lbs). There are actually 32 snatches in this video because counting is hard.

Gym Travel Recommendations

Heading out of town and are looking for any recommendations for CrossFit Gyms? Check out our Travel Gym Recommendations where fellow CFSBKers write about their experiences at different gyms. This is a great way to hear about other gyms by people who are used to the way we do things here at CFSBK. If you’ve traveled and dropped in at a different affiliate, please take a moment to share your experiences!
Here are two examples:

The Inaugural Iron Maidens Lift ‘n’ Learn Session: Tomorrow at 2:30pm!

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.

We’re happy to invite you all to the first Iron Maidens Lift n’ Learn session on Sunday, May 1st at 2:30pm.

What: 90 minutes of lifting, followed by a 30-45 minute talk/workshop/dialogue
When: May 1st, 2016 at 2:30pm
Where: CrossFit South Brooklyn, 597 Degraw Street (608 space)
Who: IM participants, and anyone’s who’s curious about IM and lifting heavy.
How Much: Free!

Our first session will likely feature: You! Bring your ideas for people and topics you want to us to cover in the future to help shape the program.
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6th Place at the CF Games Chyna Cho does “Tommy V” with commentary CrossFit
Why the War on Drugs is a Huge Failure Kurzgesagt
How Brooklyn sparked an Emergency Rescue Revolution WNYC

David L. sets up for a set of Deadlifts

CrossFit Kingsboro and CrossFit Waldwick!

This Saturday from 7am-12pm CrossFit Kingsboro is having a party to celebrate their new, much larger location on 1000 Atlantic Ave. CFK was founded by three former CFSBK’ers, Charmel R, Cloyde M and Steve P and are celebrating their expansion. Everyone is invited to come by! Details on the website.

Another former CFSBKer, Brandon R is also having his grand opening this Sunday from 2-6pm for his new affiliate, CrossFit Waldwick in Waldwick, NJ! If you know if anyone looking for a place to train in north Jersey send them to Brandon!!

This Week at CFSBK in Review

1. Paul Astuto is your April Athlete of the Month. Congrats, Paul! You truly are a model CFSBKer!

2. 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’!

3. Did you know that Coaches Jess and Chris Fox were present at the signing of the Declaration of Independence? They seem to take that loaded barbell everywhere they go. Don’t you get tired, guys?

4. Eduardo C. recently founded an education non-profit with some friends, and they need some help to get going. Here’s how to donate!

5. 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!

6. The first Iron Maidens Lift & Learn session will take place this Sunday, May 1st. 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. Here’s everything you need to know!

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High Stakes Street Football in New York City Vice

Clean and Jerk

Performance

EOMOM 16 Minutes (8 total reps)
1 Clean & Jerk
Start at  70% and work up to a heavy single

Fitness

EOMOM
Clean Deadlift + Hang Clean + Push Press or Jerk
Add weight across the 8 reps appropriately

Be patient and don’t rush the pull from the floor.

Post loads to comments.
Exposure 4 of 8

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5 RNFT
20 Unbroken Wall Balls
20 AbMat Sit Ups

Noor A. gets ready to Back Squat at Iron Maidens 2016

The Inaugural Iron Maidens Lift ‘n’ Learn Session: This Sunday, May 1st at 2:30pm!

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.

We’re happy to invite you all to the first Iron Maidens Lift n’ Learn session on Sunday, May 1st at 2:30pm.

What: 90 minutes of lifting, followed by a 30-45 minute talk/workshop/dialogue
When: May 1st, 2016 at 2:30pm
Where: CrossFit South Brooklyn, 597 Degraw Street (608 space)
Who: IM participants, and anyone’s who’s curious about IM
How Much: Free!

Our first session will likely feature: You! Bring your ideas for people and topics you want to us to cover in the future to help shape the program.

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Yesterday’s Whiteboard: Back Squat |
3 Ways to Recharge and Achieve Goals Fitness HQ
Where Are the Girls? Pacific Standard