Snatch

Fitness
Snatch Grip Push Press + Overhead Squat

Work up to a challenging (but not max effort) load. Be sure your area is clear to bail the bar.

Performance
Snatch Balance

Work up to a challenging (but not max effort) load. Be sure your area is clear to bail the bar.

Post loads to comments.
Week 5 of 6

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For Time:
6-9-12-9-6
Front Squats 135/95
Lateral Bar Burpees

The barbell comes off the floor and should be unbroken. You may Squat Clean the first rep of any set.

Post time and Rx to comments.

 

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CFSBK at The Brooklyn Barbell Open

Coach Frank‘s lifters put up a strong showing at last weekend’s Brooklyn Barbell Open. Here’s what went down in Williamsburg:

Elena Schorr went 5 for 6 with a 53 kg Snatch and a 73 kg Clean and Jerk breaking her competition Snatch and Total PR while winning her class in the process.

Basha Margulies went 4 for 6 with a 44 kg Snatch and 58 kg Clean and Jerk for competition PRs in both her Total and Clean and Jerk.

Erika Minerowicz crushed her first meet, going 4 for 6. She recorded a 67 kg Snatch and 84 kg Clean and Jerk, winning her class and making it look easy.

Congrats, all! And thanks for making us proud. You can learn more about Next Level Weightlifting Club at CFSBK here.

TOMORROW: Movie Night at CFSBK

Come out to the gym tomorrow night for a heaping dose of nostalgic summertime fun. We asked for your vote during group class, and you wisely chose a classic. We’ll be showing The Goonies on our big, big screen in 597! We’ll start the movie at 7:45pm, just as Open Gym winds down. As usual, Movie Night will be BYOB and snacks. All are welcome!

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Single-Arm Farmer Carry

30 Seconds x 1-2 Sets 

Use dumbbells, kettlebells, jerry cans, or farmer handles. After a few warm up sets, grab a load you can carry for 30 seconds without putting it down. Build in load each week from there with the goal of building to half bodyweight or above. The “gold standard” is body weight for 30 seconds.

Post loads to comments.
Week 5 of 6

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AMRAP 12 Minutes:
12 Push Presses 95/65
12 Kipping Pull-Ups

The barbell should be light for you, unbroken on the fast end. Modify to bands as needed for the Pull-Ups, or scale up to Chest-to-Bar as able.

Post rounds, reps, and Rx to comments.

The Iron Maidens Raw Open: T-Minus 18 Days!

We’re less than a month away from The Iron Maidens Raw Open, our annual women-only powerlifting meet slated for Saturday, September 7th. 60 women, from CFSBK and beyond, will test their strength at Back Squat, Bench Press, and Deadlift. Save the date!

For the 4th year in a row, Iron Maidens lifters will raise funds for the Stay Strong Scholarship, which supports students at Bronx-based Grace Outreach. Why should you support the Stay Strong Scholarship? Last year, we published these words from Stay Strong Scholarship recipient AS:

The Stay Strong Scholarship means a second chance for me. This scholarship has opened up doors for me that I never thought would be open. The Stay Strong Scholarship has also been the biggest financial help, because without it, I honestly wouldn’t be able to afford college on my own, especially since I am not eligible for financial aid. I can honestly say I am a example of what wonders this scholarship can do for you if you too are in need of help to get through college.

This year, our goal is to raise $30,000 to continue supporting students like SB. Right now we’re at  just over $6,756 raised. Can you help us break $7,000 by the end of the day?

Show some love by donating to your favorite lifter(s) through the 2019 Crowdrise campaign here!

Friday: Movie Night at CFSBK

Come out to the gym this Friday night for a heaping dose of nostalgic summertime fun. We asked for your vote during group class, and you wisely chose a classic. We’ll be showing The Goonies on our big, big screen in 597! We’ll start the movie at 7:45pm, just as Open Gym winds down. As usual, Movie Night will be BYOB and snacks. All are welcome. Goonies never say die!

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Power Clean

Every 2:30 for 5 Sets:
1 Power Clean Every 15 Seconds x 3 (3 Singles)

Build across the work sets to a heavy but perfect load for the day, finishing a bit heavier than last week if able. The goal is no misses and no slop. Score total load from heaviest successful set. 

Post loads to comments.
Week 5 of 6

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Every 5:00 for 4 Sets…

For Times:
7/5 Calorie Bike (or 10/7 Row)
7 Box Jumps 24/20
7 Devil Presses 35/20
7 Dumbbell Front Squats 35/20
14 Alternating Renegade Rows (No Push-Up) 35/20 

Work at a sub max, sustainable pace and aim for repeatable times to within a few seconds on each set. You should feel like you could immediately repeat another round or two at the same pace. Try to maintain nasal breathing, even if only on the inhale.

Post times and Rx to comments.

A summer moment of zen: Over the weekend, our in-house Olympian Coach Nick got to row in a wooden shell in Putney, VT. “It’s a little crazy to row in a work of art,” Nick reports. “Miles and miles of beautiful water on the Connecticut River. We saw two bald eagles!”

Fight Gone Bad 2019: Register Now!

Since 2008, CrossFit South Brooklyn has conducted a yearly fundraiser in the form of a workout called “Fight Gone Bad.” Last year, we raised close to $18,000 for the Brooklyn Community Foundation. This year, we’ll be partnering with a climate or immigration non-profit to be determined in hopes of impacting the wider world beyond Brooklyn. Spots are limited, so what are you waiting for? Sign up now!

Check out our photos from last year to get a sense of what this mega-fun day is all about.

When is Fight Gone Bad?

Saturday, October 5th, 2019. The first heat begins at 9am.

What is Fight Gone Bad?

3 Rounds, as Many Reps as Possible, of:
Wall Balls, 20lb, 10ft / 14lb, 9ft
Sumo Deadlift High-Pulls, 75/55 lb
Box Jumps, 20″ box
Push-presses, 75/55 lb
Row

In this workout, you move from each of 5 stations after a minute. The clock does not reset or stop between exercises. When the announcer calls “Rotate,” athletes must move to next station immediately. Each of the 3 rounds is 4 minutes, followed by a one-minute rest. One point is given for each rep, except on the rower where each calorie is one point.

What is the registration fee?

$20 (plus tax). We’re letting to let teams decide if they want t-shirts this year.

As in years past, we will give prizes to the team with the most spirit. Think costumes, props, makeup, and other fun stuff!

Will there be a fundraising minimum?

While encourage everyone to go hard on fundraising, there is no minimum to participate. As in years past, there will be some sweet prizes awarded to the top individual fundraisers!

Ok, you keep talking about fundraising but how should I do this and when should I begin?

Once our registration deadline ends on September 1st, we’ll create teams consisting of 6 athletes. Shortly after, athletes will get an email from us with their team assignments and all of the details to set up their fundraising pages.

Also, we’re looking for donations to give out as prizes. Contact Brett [at] CrossFitSouthBrooklyn.com if you have something to offer!

Tell me more about the workout. What if I can’t do it Rx’d?

Here’s CrossFit founder Greg Glassman explaining FGB in detail in a delightfully vintage video. And don’t worry! We’ll have scaling options available.

So the day begins at 9am, but how long will it last? When will my team go?

The length of the event depends on how many total athletes/teams we have. We run two teams through the workout simultaneously and new heats start every 20 minutes. Unfortunately, we can’t tell you exactly what time your team will be going until we get closer to the event. Of course, we hope that you plan on spending a few hours with us, not only competing but also supporting your fellow teams. And as usual, we’ll have some tasty adult beverages to enjoy!

What if I can’t attend on October 5th?

You can still sign up to be a part of a team to participate in fundraising. Unfortunately, though, we won’t be running a” Fight Gone Belated” workout this year as we have in years past.

Ok, I’m sold. How do I get in on this?

Register Here!

The deadline to register is Sunday, September 1st, so get on it! 

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Jump Rope Skill Work

“Flight Simulator”

Option A
For Time:
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
Unbroken Double-Unders

The pyramid rep scheme ascends from 5 to 50 (increments of 5), then back down to 5. Each set must be unbroken. The rope must stop moving before starting the next set. Rest as needed between sets. If a set is broken, the athlete must start again from the beginning of that set.

Option B
For Time: 
10-20-30-40-50-40-30-20-10
Unbroken Double Unders

The pyramid rep scheme ascends from 10 to 50 (increments of 10), then back down to 10. Each set must be unbroken. The rope must stop moving before starting the next set. Rest as needed between sets. If a set is broken, the athlete must start again from the beginning of that set.

Option C

Modify either rep scheme (increments of 5 or 10) to Alternating Foot Steps or Single-Unders. Each set must be unbroken. Rope must stop moving before starting the next set. Rest as needed between sets. If a set is broken, athlete must start again from the beginning of that set.

Post work to comments.

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Rear Foot Elevated Dumbbell Split Squat

3 x 8e

Use a “faster up-slower down” tempo. Heavier than last week. Here’s a useful video!

Front Squat

Heavy 3

Use a “faster up-slower down” tempo. One work set. NOT a 3RM. Go by feel and leave 1-2 reps in the tank.

Post loads to comments.
Week 5 of 6

This Friday: Movie Night at CFSBK!

Come out to the gym this Friday night for a heaping dose of nostalgic summertime fun. We asked for your vote during group class, and you wisely chose a classic. We’ll be showing The Goonies on our big, big screen in 597! We’ll start the movie at 7:45pm, just as Open Gym winds down. As usual, Movie Night will be BYOB and snacks. All are welcome. Goonies never say die!

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Why Do I Resist Meditating? NY Mag
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Dumbbell Bench Press / Ring Row Superset

A1) Dumbbell Bench Press:
3 x 8

Use a “faster up-slower down” tempo. Start light enough to build in load over three weeks.

A2) Ring Rows:
3 x 8 

Use a “faster up-slower down” tempo. Change the angle of the body, slow down the negative, and/or add a weighted vest to make these more challenging. False grip is also an option.

Post loads to comments.
Week 4 of 6

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AMRAP 12 Minutes:
6 Hang Power Snatches 95/65
6 Toes-to-Bar
6 Overhead Squats
6 Toes-to-Bar

The barbell load should be light. Modify the Toes-to-Bars to Hanging Leg or Knee Raises or to 12 Sit-Ups as needed. 

Post rounds, reps, and Rx to comments.

Today: Iron Maidens Lift & Learn Session

TODAY from 2:00 to 3:30pm

We’ll review the rules and guidelines, answer questions about the competition AND discuss tips and techniques for raising money for the 4th Annual Stay Strong Scholarship.

This is a great chance to meet other Iron Maidens, get your questions answered and learn about the Scholarship’s impact so far!

Danae Mcleod, the Executive Director at Grace Outreach will be providing information about how the Stay Strong Scholarship fund has worked over the past 3 years, and our goals for keeping it going in 2019. Grace Outreach staff and scholarship recipients will be present to talk about what the scholarship has meant for them. Superstar fundraisers from previous Iron Maidens will be talking about how they raised so much money to support our scholarship students.

All IM competitors and IM-curious are welcome. We hope to see you there!

Active Recovery Cancelled Today

Today’s 11am Active Recovery class is cancelled.

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