Clean

Performance
15 minutes, Every Minute on the Minute:
1-2 Kipping Muscle-Ups
3 Hang Power Cleans 135/95

Fitness
15 minutes, Every Minute on the Minute: 
3 Deadlifts + 2 Hang Power Cleans + 1 Jerk (as heavy as possible)

Post work and Rx to comments.
Exposure 1/8

David, in an excellent front rack position

TONIGHT (12/20):
Open Gym is CANCELLED. 

Thursday (12/24) CHRISTMAS EVE:
ON: 6am, 7am, 8am, 10am, 12pm
CANCELLED: 4:30pm, 5:30pm, 6:30pm, 7:30pm, 8:30pm, Active Recovery, Comp Class
Normal Open Gym hours 

Friday (12/25) CHRISTMAS:
ON: 9am* (extra class), 10am
CANCELLED: all other classes, including CrossFit Kids 
Open Gym is CANCELLED 

Sunday (12/27):
Normal Schedule
CANCELLED: CrossFit Preschool

Thursday (12/31) New Year’s Eve:
ON: 6am, 7am, 8am, 10am, 12pm, 4:30pm, 5:30pm
CANCELLED: 6:30pm, 7:30pm, 8:30pm, Active Recovery, Comp Class
Normal Open Gym hours

Friday (1/1) New Year’s Day:
ON: 11am*(extra class), 12pm, 1pm, Open Gym from 3:30-8:30pm
CANCELLED: 6/7/8/10am, 4:30pm, 5:30pm, 6:30pm, 7:30pm, 8:30pm, CrossFit Kids
Evening Open Gym hours only 

Check Out Anti-Gravity at 2pm Today! (or Tuesdays at 7:30pm)

Is your kip krap? Are you muscle-ups more like muscle downs? Are your pistols mere pop guns? Coaches Noah and Arturo have designed Anti-Gravity: an hour-long gymnastics strength, skill, and conditioning class.

The class will focus on the gymnastics skill and strength components that are most commonly demanded in CrossFit workouts, using a variety of skill exercises, progressions, weighted and strict practice, and other techniques to teach, develop, and perfect your bodyweight movements. Our goal is to improve not only skill, but gymnastic work capacity and muscular endurance. 

When: Tuesdays at 7:30PM and Sundays at 2PM 
Cost: This counts as a regular group class

Each class will consist of skill work, strength development, conditioning, and flexibility training. Every class will include dedicated strength work and a WOD, so its intention is to be a complete workout of the day on its own.

Email Noah [at] CrossFitSouthBrooklyn.com or Arturo [at] CrossFitSouthBrooklyn.comwith any questions!

_____________________
An Unbelievable Story of Rape The Marshall Project 

Back Squat/Front Squat 

Performance
Heavy: Back Squat 50%x 8-12 x 2, Front Squat 50% x 8-12 x 2

This is 50% of a 1RM so should be light enough for you to make 12 reps on all 4 sets today.  

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

Load is 90% of what you used on Wednesday’s first exposure of the cycle.

Post loads to comments.
Exposure 2/16
_____________________ 

Alternating with Partner for 15 minutes:
10 Toes-to-Bar or Hanging Knee Raises
10 Push-Ups
10 Kettlebell Swings 32/20

Post rounds and Rx to comments.

Coach Whitney leading an evening class through movement prep

• Want to try something other than group class today? Check out Yoga for Athletes at 10am, Active Recovery at 11am, or Open Gym from 2-4pm!
• SCHEDULE UPDATES: Open Gym is CANCELLED tomorrow night.

Have You Ordered Your 2016 Dog Calendar Yet?

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.

_____________________ 
16-Year-Old Sprints Right Into Professional Track The New York Times
Cormac McCarthy’s Verison of ‘Home Alone‘ The Awl

Three generations of Reingolds are part of the CFSBK community! 

• THERE IS SO MUCH STUFF IN LOST AND FOUND. Seriously, we’re confused. Are you leaving the gym to join a nudist colony? Pick up your stuff, or we’re donating it to those who need it more than you.
• Steph M.’s company just opened a blowout/styling salon in Williamsburg and they’re offering 50% off appointments through December. Check out Amika Styleblow, on 204 Wythe Avenue!
• SCHEDULE UPDATES: Open Gym is CANCELLED this Sunday night.

There Are Still a Couple Openings in the Starting Strength Program (formerly known as Strength Cycle)!

Upcoming Program Times and Dates:
A cycle: Beginners, 7pm Mon/Wed and 6pm Fri | Monday Jan 4th-Friday Feb 26th (1 space left)
B cycle: Intermediate, 7pm Tues/Thurs and 10am Sun | THIS OPTION IS FULL
C cycle: Morning beginners, 6:30am Mon/Wed | THIS OPTION IS FULL
D cycle: Continuing Education, 6pm Mon/Wed | Monday Jan 4th-Wed Feb 24th (1 space left)
E cycle: Late mornining, all levels, 10am Mon/Thurs, co-taught by Coach Margie | THIS OPTION IS FULL

Each cycle will culminate in a CrossFit Total on Sunday, February 28th.

Class Sizes: Space is limited to 4-8 participants
Class Length: 90 minutes 

Cost: 3x Per Week Cycles:
$300 paid upon registration and then another $300 at the halfway point
Cost: 2xW Cycles:
$200 paid upon registration and then another $200 at the halfway point 

Group Class/Open Gym/Active Recovery/Yoga/Pilates Add-On Option!
This add-on membership allows our 2x/week Starting Strength Program to attend two additional classes per week, outside of the regularly scheduled strength cycle classes. This includes group classes, open gym, and Active Recovery/Yoga/Pilates. 

Price is $100 per four weeks, first bill due at sign-up and second bill ($100) charged automatically to the card on-file four weeks later. Register here!

If anyone is confused as to which cycle they belong in or has any questions, they can contact Jeremy directly at Jeremy [at] CrossFitSouthBrooklyn.com to discuss placement. 

_____________________
Stop Being So Self-Conscious The Atlantic
Can Fear Really Be ‘Bloodcurdling’? Newsweek 

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
_____________________ 

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