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)

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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!

Rack Push Jerk

1-1-1

Take 12 minutes to work up to a heavy single push jerk from a rack.

Post loads to comments.
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(Modified) Open Workout 13.5

AMRAP 12 Minutes:
15 Thrusters 100/65
15 Chest-to-Bar Pull-Ups

This is a modified version of Open Workout 13.5 where it was a 4 minute AMRAP of the couplet. If you completed 90 reps (4 rounds) in the 4 minutes you moved on for another 4 minutes of the couplet, then another 4 minutes if 90 reps were completed by 8 minutes, and so forth. Begin today’s WOD with the intention to go hard for the first 4 minutes and complete 90 reps of the couplet before the 4 minute mark. Whether or not you do, continue as far as you can for the entire 12 minutes. Scale the load on the thruster to be light-medium for you, and the ROM or to bands/ring rows on pull ups as necessary. 

Post rounds and Rx to comments.
Compare to 4.7.13. 

Next, in our series of Best Faces You Guys Made at Fight Gone Bad: Michael A. keeping it fresh and fiesty | Photo by Thomas H.

The Star Wars Movie Marathon Is Today!

We’re hosting the Star Wars movie marathon today, starting at 3pm! Come dressed as your favorite character and bring along Star Wars snacks and beverages to share. We’ll be showing movies 4, 5, and 6. BYOB!

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.

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.

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An Argument For Your Annual Fran CrossFit 214
3 Simple Movements on the GHD The Wheyco Journal 

Ben L., demoing the appropriate attitude to display mid-WOD | Photo by Thomas H.

• Don’t miss CFSBK’s Star Wars movie marathon TOMORROW, starting at 3pm. Come dressed as your favorite character and bring along Star Wars snacks (and your own beverages!) to share. We’ll be showing movies 4, 5, and 6.  
• Best of luck to our CrossFit Hoboken Winter Challenge 8.0 competitors! Tomorrow, Bryan B., Rio T., Zach H., Andre L., and Brendan N. will be tackling some big WODs. Let us know how it goes, guys!

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. 

_____________________ 
Never Miss the Big Lifts Again Juggernaut
People React to Being Called Beautiful 

Power Clean

Warm up to slightly above work weight.

Post loads to comments.
_____________________

“Hollyman”

30 Rounds for Time:
5 Wall Balls 20/10, 14/9
3 Handstand Push-Ups
1 Power Clean 225/155

Today’s hero WOD is a long one and a doozy. Our Comp team did it recently and average times were 25-35 minutes. The low rep scheme makes these movements and weights attainable but don’t let that fool you. The full WOD equals: 150 Wall Ball shots, 90 Handstand Push-Ups, and 30 Power Cleans at a heavy weight. You can scale height and/or weight on the wall ball so that they don’t eat you up too much. 1 or 2 AbMats is ok, or the sub for Handstand Push-Ups today is Push-Ups. The barbell should be heavy, up to about 85% of your best power clean. 

Post time and Rx to comments.

Who loves rowing during Crush Week? Dan, Chris, Eleanor, and Rich do!

• Don’t miss CFSBK’s Star Wars movie marathon this Saturday, starting at 3pm. Come dressed as your favorite character and bring along Star Wars snacks to share. We’ll be showing movies 4, 5, and 6
• The new Training Cycle begins Monday, and the upcoming template is live! You can always access this information in the left-hand tab under Member Resources.

The 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 on 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. 

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 on December 16th at 6:30pm in the Upstairs Annex! 

_____________________
How Harry Trained Harvard Rowing Magazine (this piece is about Coach Nick’s rowing coach at Harvard!)

Did you participate in last year’s Challenge, or a Challenge from years past? If so, how did it go? 

Rack Thruster

1-1-1

Work up to a heavy single thruster from a rack.

Post loads to comments.
_____________________

AMRAP 21 Minutes:
21 Calorie Row
18 Box Jumps 24/20″
15 Kettlebell Swings 72/53

Post rounds and Rx to comments.

Coach Arturo beasting out with his jerks last night, prepping for a big Olympic lifting meet this Sunday!

• CONGRATS to DH3 (October 2011 Athlete of the Month!) and Rebecca G.-C. on their new baby girl! Hazel Rose was born on December 3rd at 6:53pm weighing 7lbs 2oz, 20.5″ long, and she is a beauty. Check out these pictures in our Flickr account!
• Get your yoga on with Jaclyn, at the new time of 9am on Thursday mornings! 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. 
• SCHEDULE UPDATES: Active Recovery is CANCELLED this weekend, on both Saturday and Sunday.

Don’t Miss Your Chance to Register For the Starting Strength Program (formerly known as Strength Cycle)

In 24 hours, you crazy kids near sold out the Starting Strength Program! If you’re on the fence about signing up, we suggest you get off and sign up today.

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 | Monday Jan 4th-Wed Feb 24th (3 spaces left)
D cycle: Continuing Education, 6pm Mon/Wed | Monday Jan 4th-Wed Feb 24th (2 spaces 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. 

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How To Get Better at Double-Unders (STOP DOING SINGLE UNDERS!) WODPrep