WOD 2.18.19

4 Box Squats (2 count on box)
8e Dumbbell Upright Row to External Rotation

Warm up and work up to a few challenging but confident sets on each exercise. No failing, no bailing.

Post work to comments.
Week 3 of 7

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Performance
7 Rounds for Time:
7 Front Squats 135/95
3 Ring Muscle-Ups

The barbell comes off the floor and should be medium-heavy for you. 16 minute cap.

Fitness
7 Rounds for Time:
7 Front Squats
7/5 Ring Dips or (10/7 Push-Ups)

The barbell comes off the floor. Use a challenging  load that you can probably do unbroken for all 7 sets. You should be able to do unbroken sets of 10+ Dips to do the prescribed amount. If you cannot, then scale some volume or to Push-Ups instead. 16 minute cap.

Post time and Rx to comments.

Congrats to all of our CRASH-Beasts on a successful weekend in Boston. And a special congrats to Toni S. on taking home the bronze in the Women’s Open division and Coach Jess Fox on taking 3rd place in her division. That’s amazing! 

The Open is Here!

So far we have around 130 CFSBKers registered for the 2019 CrossFit Open. If you’ve registered, congrats on making this decision! It’s going to be an awesome 5 weeks in which you’ll get to benchmark your overall fitness and engage in some fun competition with yourself, the CFSBK community, and the rest of the world. Last year, about half a million people competed in the Open, making it the world’s largest participatory sporting event. If you haven’t registered for the Open yet, there’s still time to support your community and get in on the fun! Go here to sign up.

Open Workout 19.1 will be announced this Thursday night at 8pm New York time. See the CrossFit Games site for more info.

Intramural Teams

As you may have read right here on the blog, we’re going to do in-house intramural teams again for the 4th year in a row to make the Open even more exciting and inclusive. When you sign up for the league, you’ll be placed on a team in which your performance will contribute to your team’s overall score. Each team will be assigned a captain who will communicate with their team over the 5 weeks and submit their scores to management.

This is a great way to meet some new people, have a bit more fun with the Open, and motivate yourself to work a little harder. We encourage everyone to sign up and give it their all! Remember: your team won’t be penalized if you can’t do a workout for some reason.

Friday Night Lights

We’ll also be doing a series of “Friday Night Lights” events again this year. Every Friday night from 5:30 to 8:00pm for the next 5 weeks, you’ll have a chance to take on that week’s Open Workout with your fellow CFSBKers in a high-energy environment. These are open to EVERYONE who’s doing the Open, not just Intramural teams. Check the blog this week for more info!

Programming & Submissions

As usual, the Open workout will be programmed for Saturday’s group class, which means you’ll have the following opportunities to perform the workout:

• Friday morning/afternoon group classes
• Friday Night Lights, 5:30-8pm
• Saturday Group Classes, 8-2pm
• Saturday Open Gym, 2-4pm
• Sunday Open Gym, 6-8pm

For extenuating circumstances, we can try to work with you if you CAN’T make any of those times. With the exception of the Friday and Saturday group classes and Friday Night Lights, you’ll have to find someone to judge you in order to post a valid score. There are often folks hanging around to do the workouts, so just ask the coach to assist you if you can’t find someone to help out yourself.

In order for your score to be counted, you must submit your score and judge’s name to the CrossFit Games site by 8pm on Monday night. If you don’t submit a score, you’ll get a zero for the workout, but you’ll still be allowed to participate in the subsequent workouts. There’s nothing worse than crushing a workout and then posting a zero for the year! You’ll have to submit your judge’s name when you submit so remember to cut off the bottom of your scorecard and take it home with you. In a worst-case scenario, you can submit “David Osorio” as your judge.

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Yesterday’s Results Board
The Rise of “Zero Waste” Grocery Stores Smithsonian
Welcome to the 2019 CrossFit Games Season CrossFit Games

WOD 2.17.19

Every Minute on the Minute x 20:
1) :30 Jump Rope
2) :30 Double Dumbbell/Kettlebell Waiter Hold
3) :30 Reverse Bridge Plank
4) 10 Pike Press-Ups on Erg
5) Rest

For the jump rope, practice either Singles, alternating foot steps, or Double-Unders, in that order of degree of difficulty. Scale the Pike Press-Ups to Knee-Ins (like this but with feet on the seat of an erg).

Post work to comments.
Week 2 of 7

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Performance
AMRAP 10 Minutes:
10 Dumbbell Hang Power Clean and Push Press 50/35
10 Kipping Toes-to-Bar

Fitness
AMRAP 10 Minutes:
10 Dumbbell Hang Power Clean and Push Press 35/20
10 Kipping Hanging Knee Raises

The Dumbbell Hang Power Clean and Push Presses are done with two dumbbells. Aim to keep moving on the couplet with minimal rest.

Post rounds, reps, and Rx to comments.

CFSBK at CRASH-Bs

Coach Nick and his CRASH-Beasts, some of whom are pictured above, are in Boston today to compete at the CRASH-B World Indoor Rowing Championships. Good luck, CRASH-Beasts, and thanks for making our community proud! Be sure to show them some love in the comments.

Pilates Cancelled Today

Today’s 12pm Pilates class is cancelled. Still looking to do something other than group class today? Don’t forget that we offer 11am Active Recovery and 2pm Anti-Gravity.

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Yesterday’s Results Board: WODurday
Strong Parents, Strong Kids Breaking Muscle
Boys of Spring Players’ Tribune

WOD 2.16.19

3-4 Rounds Not for Time:
:15e Single-Arm Bar Hang
20 Dumbbell Russian Twists
80′ Bear Crawl

Post work to comments.
Week 2 of 7

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3 Rounds:
20 Burpees
40 Squats
600m Row

Rest 3 minutes between rounds. Aim for consistent efforts, within a few seconds on each round.

Post times and Rx to comments.

Next Level Weightlifting Club at CFSBK

Next Level Weightlifting Club offers Olympic lifting (the Snatch and the Clean and Jerk) with strength training and mobility all in one. Weightlifting classes will be held in two-hour windows and taught by Coach Frank Murray. While there will be a start to every class, you are allowed to show up at any time during the two-hour training session to lift. Those involved will receive the week’s programming which they can either do during the training session or on their own times during Open Gym hours. If you are unable to participate in class on a regular basis, you also have access to Coach Frank via email and can submit videos to be evaluated and critiqued. Think of him as your personal coach.

Days & Times

Mondays: 7-9pm
Wednesdays: 7-9pm
Fridays: 6-8pm

While there are weekly universal workouts, they can and likely will change from person to person depending on each individual’s needs. All people are different and therefore require different things to be successful. At Next Level Weightlifting Club, we take that into account and make adjustments as needed to optimize progress.

More Info

About the Coach: Frank Murray has competed in weightlifting for many years. During that time, he has medaled at five separate National Championships, most recently a Silver at last year’s Nationals. His all-time best lifts in competition include a 151kg (333lb) Snatch and a 182kg (400lb) Clean and Jerk at a body weight under 200lbs. He has worked with many athletes, from multiple CrossFits, including: CF Garden City, CF Queens, CF Great Neck, CF 516, CF King of Island Park, RADD CF, CF Greenpoint, CF Manhasset, CF L.I.C, among others.  Coached by Arthur Drechsler, former world record holder, chairman of the board of USAWeightlifting, and author of The Weightlifting Encyclopedia, Frank has learned from the many years of experience that Artie has had over his coaching career.

Frank is a USAW Level II Advanced Sports Performance Coach and has a B.A. in Physical Education.

Register Here!

Pilates Cancelled Tomorrow

Tomorrow’s 12pm Pilates class is cancelled. Karina is competing in her first Olympic lifting competition in Boston today. Let’s wish her luck in the comments!

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Yesterday’s Results Board: Rest Day
3 Exercises to Help Strengthen and Improve Posture BarBend
13 Reasons to Type in Lowercase NY Mag

Today is a scheduled rest/recovery day, but don’t worry! We are open and running on our normal schedule. In today’s CrossFit group classes, you’ll have the option of doing either yesterday or tomorrow’s programming, which can be found in the comments section of today and every Rest Day’s post.

Not exactly surprising, but Coach Keith does a killer Joe Cocker impression

This Week at CFSBK in Review

1. Want more Coach Keith? An AM cycle of Active Life Strength starts this Tuesday, February 19th! Get out of pain, stay out of pain, strengthen your weaknesses, and improve mobility and movement patterns, all while getting stronger in 2019. This is a predominantly strength-based class specifically programmed to strengthen movements and improve positions based on your individual needs.

2. Want more Community Potluck pics? Photos by Robert C. and your blog editor are up on Flickr!

3. We LOVED all the delicious food you made for the Potluck. In fact, we loved it so much that we want to make a CFSBK Potluck Cookbook! If you’d like to be included, please email Coach Brett at Brett [at] CrossFitSouthBrooklyn.com.

4. As most or all of you know, the 2019 CrossFit Open starts on February 21st, less than a week from today! For the 9th year in a row, CFSBK will be participating in the Open, and Monday’s post provides a quick rundown of how to sign up and participate.

5. Anise F. is competing in her first USAPL meet this Saturday, February 16th at the Murder of Crows Open. Head over to 919 Bergen Street to support her (admission is $10 at the door, cash only). Anyone else competing? Let us know in the comments so we can shout you out!

6. Sunday’s 12pm Pilates class with Karina is cancelled.

7. Coach Nick and his CRASH-Beasts are headed to Boston to compete in the World Indoor Rowing Championships on Sunday. Let’s show them some love in the comments!

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Yesterday’s Results Board
Exercise May Help to Fend Off Depression NY Times
2019 Reebok CrossFit Open Announcements CrossFit Games

WOD 2.14.19

3 Jefferson Deadlifts
6 Strict Toes-to-Bar / Hanging High Knee Raises
9 Single-Arm Dumbbell Presses

The Jeffersons and Presses are each side. Work up to a challenging set or two on each exercise. Jefferson Deadlifts are likely a movement you have not trained much so begin conservative and increase load as appropriate.

Post work to comments.
Week 2 of 7

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Performance
For Time:
21-15-9
Power Cleans 115/80
Push Presses 115/80
Kipping Pull-Ups

The load should be light for you and the reps unbroken on the fast end.

Fitness
For Time:
21-15-9
Power Cleans 75/55
Push Presses 75/55
Jumping Pull-Ups

The load should be light for you and the reps unbroken on the fast end.

Post time and Rx to comments.

Join the 2019 CFSBK Open Intramural Team Competition!

For the 4th year in a row, CFSBK is organizing a friendly, in-house intramural team competition during the CrossFit Open. This competition aims to promote a healthy community rivalry and provide motivation for all Open competitors to perform their best each week! Participation is voluntary, and those who wish to participate will be split into balanced teams with team captains assigned by CFSBK management. Team scores will be compiled at the close of each week by the captains using an average team ranking. Last year, we had 122 CFSBK athletes compete in this in-house competition.

You may perform the workouts scaled or Rx’d, whichever is most appropriate for you.

The Open workouts will be programmed for Saturday group class each week, which provides team members the opportunity to complete the workouts on Friday and Saturday during group class or Saturday and Sunday during Open Gym. However, if you must miss a workout (due to travel, injury, illness, etc.), it won’t necessarily negatively affect your team’s score, because the score will be an average of top submitted scores for each week.

Intramural teams are encouraged to attend the same group class, wear matching outfits/t-shirts (we’ll assign each team a color), and trash talk. Teams will be invited to compete against each other every week during a super-fun, good-vibez, open-to-all Friday Night Lights event.

This isn’t mandatory, so if you want to do the Open workouts without joining the Intramural Competition, you can.

You must be officially registered for the CrossFit Open to compete in the Intramural Team Competition, so go here to sign up if you haven’t already! Be sure to select CFSBK as your affiliate. 

Last year, we had 202 members register for the Open. That’s amazing, and we’d like to beat it this year. Right now we’re about halfway there. Can we get to 125 by the end of the day?

CFSBK & BCL

Your favorite gym (this one) was recently featured on the Brooklyn Creative League blog’s list “6 Gyms Within Walking Distance of Brooklyn Creative League.” As they say, we aim “to challenge and motivate all its attendees, striving to accept everyone for who they are.” Thanks, friends!

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The Machine Stops The New Yorker
Eye Gaze Direction for the Bench Press Starting Strength