Paused Overhead Squat 

2-2-2-2-2
Work up to a heavy double, holding the bottom for a 2-count each rep. 

Post loads to comments.
_____________________ 

A: Jump Rope Practice
Fitness: 10 minutes working on Double-Unders
Performance: “Annie” 

B: 10:00 Row for Max Meters 

Post work/time to comments.
Compare “Annie” times to 7.31.14. 

Coach Noah’s CrossFit Teens getting their flex on last week. Learn more about this awesome program below!

• Get your yoga on with Jaclyn this morning at 9am! Whether you’re a seasoned practitioner or brand new to a yoga mat, Jaclyn will offer plenty of options so everyone feels challenged yet still comfortable in this Vinyasa flow class. 
• The Iron Maidens Raw Open 2016 is officially SOLD OUT. Nice work, strong CFSBK ladies! We can’t wait to see you wow us with your gainz in the New Year!
• SCHEDULE UPDATES: Open Gym is CANCELLED this Sunday night.

Have You Heard About Our CrossFit Teens Program Yet?!

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!

Questions? Email Coach Noah at Noah [at] CrossFitSouthBrooklyn.com for more information!

CFSBK’s 2016 Dog Calendars Make Great Holiday Gifts!

The 2016 Dogs of CFSBK calendar features your favorite gym mutts! All proceeds go to PupStarz Rescue, a foster rescue started by our own Robyn O’Brien. Both the desk calendar and wall calendar are available for a cash donation of $25 or more. A limited number of calendars are on their way to the gym but they are sure to run out quick. Never fear, you can place your order by filling out this online form, or sign up at the Front Desk. Pre-paying at the Front Desk will guarantee your copy. Orders will be taken until Christmas Day. Email breebree [at] mindspring.com (the superstar behind the calendar!) for any questions.

_____________________ 
7 Reasons to Start Your Day with Lemon Water Cleveland Clinic 
Bed Spaghetti, Everyone Eats Alone 

Back Squat/Front Squat 

Performance
Heavy: Back Squat 80% x 1 x 2, Front Squat 80% x 1 x 2 

Back Squat first then move directly into Front Squat. On heavy days (like today), hit the required reps and leave it there. These should feel almost too easy for the first few weeks. On volume days, aim to hit at least 8 reps, pushing the set up to a max of 12. End the set 2-3 reps shy of failure however. 

Fitness
Back Squat: 2 x 3, Front Squat 2 x 3 

Back Squat first then move directly into Front Squat. Start the first week light enough to make all the reps without too much difficulty. The goal is to increase the reps by 1 for three weeks using the same weight. If you tested a 3RM at the end of last cycle then start with a weight slightly below it and aim to use that weight for your 2×3 in week 4. 

Post loads to comments.
Exposure 1/16
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5 Rounds, Not For Time, as heavy as possible:
6-8 Weighted Chin-Ups
10-12 Dumbbell Bench Press
3 Box Jumps, as high as possible (step down) 

Use the foam plyo boxes. If you want to do less than a 6″ increment on your jump, jump off a few Go Mats

Post work and Rx to comments.

Seth S. was working in Toronto last week and enjoyed a few days of classes at a great gym, CrossFit 416. In the pic above, he’s with gym owner and coach, Dan Visentin, and coach, Rachel Koo. He says CrossFit South Brooklyn’s great reputation was well known to these guys, and that they follow the blog!

Don’t Miss Tonight’s 2016 Look Feel Perform Better Challenge Info Session and Q&A Meeting 

It’s that time of year again… New Year’s Resolution time. While we believe it’s best to make choices in accordance with your goals and values all of (or at least most of) the time, we recognize that many of us use markers like the beginning of the year to kick-start positive changes. This year’s Challenge will follow a similar model to last year. There are two levels that you can choose to participate from. 

1. With Level 1, you’ll focus primarily on food quality and eating from a large spectrum of whole foods (lean proteins, veggies and fruits, whole grains, and legumes). This is a perfect place to start if you’re new to healthy eating or are having to re-learn what that means for you.
2. With Level 2, you’ll be tracking macronutrients and focusing on eating particular quantities of them, adjusting along the way as necessary.  

This year is a longer Challenge than we’ve done in a while—12 weeks instead of just 6. The reason behind this is that while extreme actions can bring rapid results, we’ve seen this often result in a “crash” where the individual rebels against the limiting factors of extreme dietary challenge. We’d rather you have more inclusive food options and change a few manageable things over a longer period than change many things for six weeks only to get lost in a haze of bagels, beer, and chocolate cake once the Challenge ends. 

Who? The entire CrossFit South Brooklyn Community. 

What? A 12-week challenge meant as a collective kick-start toward healthier nutrition and recovery habits.

Where? Right where you are. You’re encouraged to organize “rest day dinners” either in your homes or out at restaurants with fellow participants. There will be twice monthly (non-mandatory, but helpful) LFPB Challenge Meet-Ups at the gym in addition to the online forums that you can look to for daily support. The key to success is not sweeping immediate change but rather consistent practice each day.

When? There is an Info Session and Q&A tonight at 6:30pm in the Annex, where Kettlebell Kitchen will be serving free food! Here we’ll further outline the Challenge and answer any questions you have. The dates of the Challenge are from Saturday 1/2/16 through Saturday 3/26/16. We’ll also be hosting a Community Potluck Dinner on 1/23/16 where you can meet and greet with fellow SBKers and sample some delicious ways they keep on track with their food choices. 

What will I need? For Level 1, only a desire to begin to make better food choices. For Level 2, you’ll need a food scale and a set of measuring cups and measuring spoons since you’ll be measuring out servings of lean protein, clean carbs, veggies, and fats. Whichever level you choose you should plan to do a bit of food shopping and prep beginning the first week to make good food choices easy. 

Why? To look, feel, and perform better! And, for some sweet prizes!

Wait, did you say prizes? Yes. The grand prize for both the men’s and women’s category is two months of FREE unlimited training at CFSBK, a $530+ value! There are also 2nd and 3rd place prizes for the men’s and women’s categories. Last year there was more than $2000 total value in cash prizes and gifts including a free month of dinners from Kettlebell Kitchen, gift cards to Lululemon, grass-fed steaks from Herondale, and lots of other great stuff too. This year looks to have more of the same awesomeness.

Additionally, Kettlebell Kitchen is extending a 15% discount throughout the Challenge to all CFSBK members who are participating! 

Alright, you’re in? Great!

How To Participate:

Complete the following steps by January 5th in order to participate and be eligible for prizes:

• Sign your name on the big list in the community area of the gym.
• Buy-in of $30 cash, given to Front Desk staff.
• Answer a few brief questions and submit your “before” photos according to the guidelines on the Look, Feel, Perform Better website (coming soon). These entries are private will not be published or seen by anyone other than us without your consent.
• Perform the Test WOD and record your results.
• Track points earned daily on the spreadsheet based on how well you’re complying with the guidelines and submit 4 and 8 week check-in submissions.
• Complete your Post Challenge submission by 3/28/16 at the end of the Challenge.

See you at The Look, Feel, Perform Better Challenge Info Session TONIGHT at 6:30pm in the Upstairs Annex! Kettlebell Kitchen will be there serving free food.

_____________________ 
11 Things You Should Never Say to a CrossFit Addict Shape
2015 Reebok CrossFit Invitational CrossFit 

Eduardo, with another gem in our series of Best Faces You Guys Made at Fight Gone Bad! | Photo by Thomas H.

• Want to try something other than group class today? Check out Active Recovery at 6:30pm, Pilates with KH at 7:30pm, or AntiGravity at 7:30pm.
• SCHEDULE UPDATES: Open Gym is CANCELLED this Sunday night.

The 2016 Look Feel Perform Better Challenge Info Session and Q&A Meeting Is This Wednesday at 6:30pm

It’s that time of year again… New Year’s Resolution time. While we believe it’s best to make choices in accordance with your goals and values all of (or at least most of) the time, we recognize that many of us use markers like the beginning of the year to kick-start positive changes. 

Who? The entire CrossFit South Brooklyn Community. 

What? A 12-week challenge meant as a collective kick-start toward healthier nutrition and recovery habits.

Where? Right where you are. You’re encouraged to organize “rest day dinners” either in your homes or out at restaurants with fellow participants. There will be twice monthly (non-mandatory, but helpful) LFPB Challenge Meet-Ups at the gym in addition to the online forums that you can look to for daily support. The key to success is not sweeping immediate change but rather consistent practice each day.

When? The Info Session and Q&A is this Wednesday 12/16 at 6:30pm in the Annex, where Kettlebell Kitchen will be serving free food! Here we’ll further outline the Challenge and answer any questions you have. The dates of the Challenge are from Saturday 1/2/16 through Saturday 3/26/16. We’ll also be hosting a Community Potluck Dinner on 1/23/16 where you can meet and greet with fellow SBKers and sample some delicious ways they keep on track with their food choices. 

Learn more here.

Seeking New Managing Editor for Your Favorite Blog

CFSBK Managing Editor Kate R. is heading back to Montana for five months starting in the middle of January and we are considering filling her position with a new editor. We will only fill the position if we find the right person. Maybe that person is you!

We’ve had several people tell us they joined CFSBK because they loved our blog and the kind of community and professionalism it reflects. Maintaining a popular blog has been a huge priority for us since the beginning, and we’ve been posting daily content since Day One. The blog is the primary means by which people get information about our gym.

On top of managing content on the blog, the Managing Editor maintains a consistent style guide for all our written materials, solicits and edits articles from our coaching staff, and writes interviews with community members and staff. It’s important that the Editor is an active member of the community.

Details

• Part-time, between 7-10 hours a week. Compensation will be commensurate with experience, and includes a comped membership.
• Posting daily blog posts before midnight according to the blog’s Style Guide, with an accompanying photo from our Flickr account.
• Posting and maintaining event and program pages (and all other pages).
• Posting and maintaining schedule changes on the Class Schedule page, and staying on top of last-minute changes and closures.
• Managing the gym’s Flickr account and ensuring photography needs are taken care of for relevant events.
• Daily communication with Coach David, and occasional check-in meetings.

Requirements

• Self-directed, independent working style, with willingness to take initiative in getting the necessary information for daily posts and events.
• Strong writing and editing skills, and attention to formatting style guidelines.
• Strong attention to detail and ability to quickly and frequently assimilate a large amount of information.
• Familiarity with Squarespace or proven ability to quickly learn a new CMS.
• Staying on top of 10-25 emails a day and responding in a professional manner within 24-48 hours to most correspondence. Regular correspondence with Coach Fox regarding programming and other coaches regarding selling out our various programs.
• Staying on top of all gym events and corresponding with our Events Coordinator. Promoting events in a clear, creative manner.
• Weekly maintenance of various forums and ability to repurpose material for daily blog posts (including Travel Gym Recommendations and CFSBK Classifieds).
• Willingness to take initiative in creating new blog material, including soliciting articles from coaches and interviewing members of the community.
• Willingness to acquire a strong historical knowledge of CFSBK through researching past posts.
• Enthusiasm for the CrossFit community in general and the CFSBK community in particular. Clear understanding of CFSBK’s ethos.
• Video and photography skills a plus, but not required.

To Apply

Email both Coach David (David [at] CrossFitSouthBrooklyn.com) and Kate (Katharine [at] CrossFitSouthBrooklyn.com) with “Managing Editor” in the subject line. Include a brief cover letter and your resume, along with three suggested article/interview or creative blog material ideas. Please include any relevant clips too. 

We will accept applications through December 20th, and will start interviewing potential candidates at the end of this month and beginning of January.

The key requirement for this position is loving the gym and CrossFit. To that end, we are only hiring from within the CFSBK community. 

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Take a Breather WNYC
Save the Planet. Eat Ugly. The New York Times 

3 Rounds:
12 Squats
10 Ring Rows
8 Push-ups 

4 Rounds:
3 Handstand Kick-Ups or 1 wall walk
20 Hollow Rocks

5 Rounds:
5-10 Strict Handstand Push-Ups
8e Reverse Lunges with Dumbbells or Kettlebells held at side

For the HSPUs you can use up to two abmats to scale, otherwise perform a box piked HSPU or Piked hold on a box.
 

Registration Is Now Live for The Iron Maidens Raw Open on March 5th, 2015

Registration will be live as of 10am. This event will sell out very quickly, so don’t wait. REGISTER HERE.

You are invited to test your one rep maxes in a rare, women’s only environment of badassery. Compete for awesome prizes and cheer on female feats of strength. This meet is open to all women; you do not need to be a member of Crossfit South Brooklyn to compete. We have space for 60 participants, so sign up soon!

All lifters will have three attempts to lift one maximal rep, in the following order, for:

1. Back Squat
2. Bench Press
3. Deadlift 

The sum of the heaviest successful attempts will constitute each lifter’s Total. For each weight class, a first, second and third place will be awarded to the highest Totals.

Weight classes: 123lbs and under; 132lbs and under; 148lbs and under; 165lbs and under; Over 165lbs 

Team Award: The team with the highest score will be awarded a special prize. A team’s score will be based on the combined placings in their weight classes of team members. Points are: 1st place = 10 pts; 2nd place = 8 pts; 3rd place = 6 pts. There is no limit to the number of lifters on a team. Teams (and their members) should be declared 48 hours in advance of the competition.

All ages are welcome.

Iron Maidens Stay Strong Scholarship
We are thrilled to partner with Grace Outreach, a Bronx-based nonprofit that works with women to further their education and gain financial independence. Through competitors’ fundraising efforts, we will create the first annual Iron Maidens Stay Strong Scholarship to assist low-income women in paying for their college tuition.

Please go here for participation information.

Details

• Entry Fee: $60 for non-CFSBK members; $50 for CFSBK members.
• Entry includes: Eligibility for prizes, a t-shirt, pre-meet rules/movement clinic
• Registration Deadline: January 23, 2016. 
• Cancellation Policy: No refunds will be made after January 23, 2016. If you are not able to compete, please notify us as soon as possible.
• Pre-Meet Rules Clinic: 2:30PM, February 14, 2016 at CFSBK (optional)
• Competition Rules and Regulations can be found here.
• Please visit our blog for more information, stories, and updates.
• REGISTER HERE. (Live as of 10am)

Questions? Contact Meet Director Margie Lempert, at Margie [at] CrossFitSouthBrooklyn.com. 

Congratulations to Our Awesome Holiday Season Open Competitors!

Coach Arturo, Jake L., Todd C., and Jimin S. competed in the Holiday Season Open yesterday, and they CRUSHED it! Thanks to Jake for the meet report…

• Coach Arturo took 4th and qualified for Masters National. 
• Jake L. won the 105kg weight class and also won Best Overall Male Lifter. He hit 286/297/308 on the snatch and 363/378X/381 on his clean and jerk, for a 313kg total, a 13kg PR total. In his words: “This past eight weeks of training with Ro has been the best cycle I’ve done. Our intensity was on point and it was so much fun.” The most exciting part: Jake qualified for the 2016 US Nationals!
• Todd C. also qualified for Masters Nationals. 
• Jimin S. found out about the meet FRIDAY and still signed up and kicked ass!

Great job, guys! Way to make CFSBK proud!

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The Person Who Pays For Everything Is The Athlete The Telegraph
Men’s Locker Room Designers Take Pity on Naked Millennials The New York Times

Open Workout 13.1

AMRAP 17 minutes:
40 Burpees 
30 Snatches, 75 / 45 lbs 
30 Burpees
30 Snatches, 135 / 75 lbs 
20 Burpees
30 Snatches, 165 / 100 lbs 
10 burpees
Max rep Snatches, 210 / 120 lbs

Proceed through the sequence below completing as many reps as possible in 17 minutes. This was originally run with the burpees being performed to a target 6″ above the athlete’s max standing reach. We’re not going to use targets today so be sure to fully open at the top of your burpees and reach your arms overhead. The snatches can be performed anyway–power or split are acceptable. 

Post rounds and Rx to comments.
Compare to 3.8.13. 

Some of our amazing dudes took this amazing photo at the CrossFit Hoboken Winter Challenge 8.0 yesterday!

• GOOD LUCK to Coach Arturo, Jake L., and Todd C. today! They’re competing in the Holiday Season Open in Garden City, NJ. Get more details here. Let us know how it goes, guys! We’re rooting for you!

Training Cycle Template

Our new training cycle begins TOMORROW. You can always find the information below in the left-hand tab under Member Resources, called Training Cycle Template. 

Training Cycle Dates: M 12/14 – Su 2/7
Crush Week: M 2/8 – S 2/14
Transition Week: Will be the first week of the following cycle, starting February 15, 2016

Cycle Goals:

• Prepare for The Open
• Increase aerobic and overall work capacity
• Develop proficiency in cycling the Olympic lifts
• Improve overhead strength and cycling proficiency

Monday: Shoulder-to-Overhead/Handstand Push-Up Work + WOD
Wednesday: Back Squat/Front Squat + WOD
Thursday: Snatch/Overhead Squat Work + WOD
Saturday: Back Squat/Front Squat + WOD
Sunday: Clean work + WOD 

The Shoulder-to-Overhead, Snatch/Overhead Squat, and Clean work will be varied. These days will look much like prepping for an Open workout. Warm up, lift heavy enough to prime your body and mind for the lighter weights used in an Open workout, and then attack the met-con.

Performance Squat Cycle

Back Squat (BSQ) first, then move directly into the Front Squat (FSQ). On heavy days, hit the required reps and leave it there. These should feel almost too easy for the first few weeks. On volume days, aim to hit at least 8 reps, pushing the set up to a max of 12. End the set 2-3 reps shy of failure however.

Weeks 1 to 8:

1. Heavy: BSQ 80%x1x2, FSQ 80%x1x2
2- BSQ 50%x8-12×2, FSQ 50%x8-12×2
3- Heavy: BSQ 82.5%x1x2, FSQ 82.5x%x1x2
4- BSQ 55%x8-12×2, FSQ 55%x8-12×2
5- Heavy: BSQ 85%x1x2, FSQ 85x%x1x2
6- BSQ 60%x8-12×2, FSQ 60%x8-12×2
7- Heavy: BSQ 87.5%x1x2, FSQ 87.5%x1x2
8- BSQ 65%x8-12×2, FSQ 65%x8-12×2
9- BSQ 90%x1x2, FSQ 90%x1x2
10- BSQ 70%x8-12×2, FSQ 70%x8-12×2
11- Heavy: BSQ 85%x2x2, FSQ 85%x2x2
12- BSQ 75%x8-12×2, FSQ 75%x8-12×2
13- Heavy: BSQ 87.5%x2x2, FSQ 87.5%x2x2
14- BSQ 80%x8-12×2, FSQ 80%x8-12×2
15- BSQ 90%x2x2, FSQ 90%x2x2
16- BSQ 75%x Max Reps (1-2 shy of failure), FSQ 75%x Max Reps (1-2 shy of failure) *Rest as needed between sets 

Fitness Squat Cycle

Back Squat (BSQ) first then move directly into Front Squat (FSQ). Start the first week light enough to make all the reps without too much difficulty. The goal is to increase the reps by 1 each week using the same weight. If you tested a 3RM at the end of last cycle then start with a weight slightly below it and aim to use that weight for your 2×3 in week 4.

Weeks 1 to 8:

1- BSQ 2×3, FSQ 2×3
2- 90% of E1
3- BSQ 2×4, FSQ 2×4
4- 90% of E3
5- BSQ 2×5, FSQ 2×5
6- 90% of E5
7- BSQ 2×3, FSQ 2×3
8- 90% of E7
9- BSQ 2×4, FSQ 2×4
10- 90% of E9
11- BSQ 2×5, FSQ 2×5
12- 90% of E11
13- BSQ 2×5, FSQ 2×5, heavier than last week
14- 90% of E13
15- BSQ 5RM, FSQ 5RM
16- BSQ 80% of 5RM x Max Reps (1-2 shy of failure), FSQ 80% of 5RM x Max Reps (1-2 shy of failure)

_____________________
Danny MacAskill + a GoPro + Cascadia = NUTS International Mountain Bike Magazine 

11am Active Recovery is CANCELLED today

It’s the last day of CRUSH WEEK. Get after it, everyone!