Today’s Programming

BODYBUILDING

A1: Single Arm 1/2 Kneeling Landmine Press
12-12-Max

A2: Single Arm DB Row
12-12-Max

A3: 20 Supine Leg Raises -OR- 15 Cyclist Goblet Squats

Notes
For A3, perform the let raises if you came yesterday. If you did not come on Saturday, perform the Cyclist Squats.

METCON

5 Rounds for Reps of:
:30 Deadlifts
:30 Rest
:30 Double Unders
:30 Rest
:30 Tuck-Ups
:30 Rest

Notes
Deadlifts: Should be on the medium light side with perfect technique. You don’t need to fill the entire :30 with non stop deadlifts. This could be about 10 seconds of deadlifts, 10 seconds rest and then 10 more seconds of deadlifts.

CrossFit Group Class Programming Template (WK2/6)

Jamie dropped in from Singapore yesterday for a spicy little AMRAP

DAY WITH THE DEADBOYZ @ CFSBK Today

WE. ARE. BACK. After almost 2 years away, DeadBoys Fitness is back Survivor Series weekend for Day with the DeadBoys. Join Colby and Joshy G on Sunday, November 21st at 10 am at CrossFit South Brooklyn for an in-person, epic workout. We’ll have some time for questions, photos, and fun! We can’t wait to see you!

Spaces are limited at CrossFit South Brooklyn, so don’t wait to sign up. Due to New York law, you MUST show proof of vaccination to participate. If you can’t join us in Brooklyn, you can join the fun virtually.

Let’s spread some DeadBoy love…it’s the Brooklyn Way.

Learn more and Sign up here

Schedule Adjustments: 8 and 9am group classes will happen in 597, then 10 and 11 classes will take place in 608 at a slightly smaller cap so that we can also accommodate some Open Gym folks at the same time. At 12pm the group class will go back to 597 and Open gym as normal will resume. Everything will be reflected in the Zen Planner Member app. Thank you for your understanding!

Today’s Programming

METCON

AMRAP 20:00
5 Front Squats
10 Kipping Pull-Ups
15 Burpees

Notes
FSQ: Unbroken but challenging. Taken off the floor (+/135/115/95/75/55/-)
KPU: 10 Kipping / 10 Jumping / 5 Strict or Banded

CrossFit Group Class Programming Template (WK2/6)

Coach Carissa all smiles while people suffer through yesterday’s 3000m row and 45 Clean and Jerks

Today is the last day to bring in pantry items for our food drive!

Art Show Set-Up & Breakdown Volunteers Wanted!

We’re looking for a few folks to help out setting up and breaking down the 2021 CFSBK Art show on December 4th. If you’ve been to the art show before you know we go all out using gym equipment to display everyone’s artwork and transforming the gym.

Set Up Volunteers
We’re going to start setting up at 2pm right after group classes. This should take 2-3 hours

Breakdown Volunteers
The art show goes until 10pm at which point we’ll need folks to help breaking down the displays and putting gym equipment back. The more hands we have for this the faster it will be!

If you can help with either or both, please email Katie@CrossFitSouthBrooklyn.com !

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How to Save Your Knees Without Giving Up Your Workout NYT

Today’s Programming

METCON

Every 12 Minutes x 3 Rounds:
Row 1000m
15 Clean and Jerks

Notes
Give each row a solid 85%+ effort. For the clean and jerks, you can use the same weight for each round or increase per round, technique permitting. The C&Js should be performed as steady singles.

CrossFit Group Class Programming Template (WK2/6)

The Ladies of Fit55+

FIT 55+: STAYING STRONG, MOBILE, AND ABLE

WHAT IS FIT 55+?

Fit 55+ is a strength and conditioning class for older adults who want to move and use their bodies and are not content to simply sit on the couch getting older. Research points to development of chronic disease in older populations not as a consequence of aging alone, but as a product of decreased activity and less-than-healthy lifestyle choices. Strength training and conditioning can help both stave off, as well as reduce, the effects of many chronic diseases. As the old adage goes: “If you don’t move it, you lose it.”

FIT 55+ WILL HELP YOU:

• Build muscular strength and joint integrity
• Increase and maintain bone density
• Improve cardiovascular function
• Improve pulmonary function
• Improve balance, coordination, and mobility
• Reduce your risk of falling (and be more resilient in case you do)
• Maintain independence and improve quality of life

WHO IS THIS CLASS FOR?

Any older adult who wants to exercise in a fun, safe, and inclusive manner. Whether you’re a total newcomer to resistance training or more of a veteran, our classes will challenge you to become better.

WHAT DOES A CLASS LOOK LIKE?

A typical class will start with a series of light warm up movements to get your heart and joints ready for exercise. From there we’ll move onto the strength training portion of class, using a variety of tools to help you develop strength. You’ll use both weight training and body weight exercises of the upper and lower body to develop and maintain muscular strength and joint integrity.

After the strength training portion of class we’ll move on to the conditioning portion. Here the goal is to get a bit sweaty and elevate your heart rate for a while to improve heart function and lung capacity. To this task we’ll use a variety of equipment and modes like: rowing machines, exercise bicycles, sled pushes, sandbag training, and bodyweight exercises, in addition to many others. The variety keeps it engaging and more fun (we think) than just walking on a treadmill for an hour. Finally, we’ll end with a few cool down stretches to relax your heart rate and your mind before you head out of the gym.

SCHEDULE

Tuesdays and Thursdays at 11am

PRICING & SIGN-UP

Today’s Programming

ASSISTANCE

3 Sets of:
1:30e Static Single Arm Farmer’s Hold
10-15 Plate Pull-Overs
10-15e Seated DB External Rotation

Notes
For the Farmer’s Holds, maintain deep focus on your posture and spinal alignment. If possible, try to keep a little bit of air between the KB and your thigh. You’re looking to feel this on your lower lateral trunk on the opposite side you’re holding the bell.

SKILL

Kipping Toes to Bars

METCON

12:00 AMRAP
10 Cal Bike
8 Box Jumps
6 Toes to Bars

Notes:
compare to 11.26.20
Aim for around 5 rounds.
BJ: If you’re up for it see if you can go a little higher than you usually do on box jumps
T2B: 6 T2B / 6-8 Hanging Leg Raises / 8 Sit-Ups
Bike: 10/8 Row sub: 12/10

CrossFit Group Class Programming Template (WK2/6)

2021 Art Show is Gonna be Lit!

The 2021 CFSBK Art Show is on Saturday, December 4th from 7-10pm. We’ve got some live music, live tattooing and over 17 talented artists ready to show off their work! Below are some of the confirmed artists so far. Save the date, its the premier CrossFit/Art extravaganza of the season!

Jenna J Prints/paintings
Leah Decesare Steel knives
Katherine Day Oil on canvas
Ashley Macha Poetry
Matt josephs Photography
Stella Zawistowski Crossword Puzzles
Roshni Hariharan Photography
Adele Myers Raffle new book
Stephanie Arabagian Paintings
Keith walter Drawings
Meredith Nolan Paintings/short film
Ashima Chitre Paintings/drawings
Aaron Weiss Photographs
Norah Buckman drawings
Michelle Zassenhouse Photographs
Justine Aronson Opera

As always, our own Jim Gentry will be doing LIVE TATTOOING at the art show!! You can sign up for a slot on using this form which also has pricing details. The flash sheet is below:

Today’s Programming

BODYBUILDING

A1: DB Pause Bench Press
12-12-Max

A2: Barbell Roll Outs
3×8-12

A3: Single Arm Gorilla Row
3×8-12e

——————
B1: KB Horn Curls
12-Max

B2: DB Chest Flys
12-Max

METCON

AMRAP 8:00
16 DB Snatches
16 Burpees

Notes
compare to 11.11.21
Aim for 4+ Rounds
Scale the Burpees to Squat Thrusts (no Push-Up burpee) if needed

SOCIAL METCON

AMCAP 1 Week

Notes
Bring as man cans as possible of food from your apartment to the gym and drop them off at the box near the front desk. See Monday’s post for more information on this week’s canned food drive.

CrossFit Group Class Programming Template (WK2/6)

Help Mikey’s Masters Thesis on Cats and Dogs!

Dear Fitness Friends,
Greetings from an 8 am’er! When I’m not at the gym struggling with wall balls, I study cats and dogs to learn more about how they think and how they experience their environment. I’m currently recruiting cats and dogs for my Master’s thesis and would be so grateful if any of you would participate or spread the word! All we ask is that you complete a brief survey for your pet then sit with them for 6 minutes while recording video (specific instructions will be sent post-survey). If you want to hear more about the study, ask me at the gym or check out my Instagram Live recording with Petminded (@petminded) where we talk about dog and cat science and the study specifically. As a bonus, you could win a Chewy gift card for participating in our raffle! Once again, sharing is helpful too, so feel free to send that link or the flyer around to any people or groups that may be interested. Here’s the specific address for the survey in case that’s helpful for sharing: https://bit.ly/3iCNTYT

Thanks so much for reading and for being such a wonderful community. I’ve felt so at home since starting here last December. See you at the gym!
-Mikey Bogese

Today’s Programming

STRENGTH

Back Squat
3 sets x 5 reps

Notes
Perform 3 sets of 5 on the back squat using a 2-0-1-2 tempo. If you have a 1RM aim for about 80-85% . Perform these as sets across.. You should have 1-2 reps in reserve.

METCON

AMRAP 15:00
10 cal Row
5 Strict HSPU
12 cal Row
6 Strict HSPU
14 cal Row
7 Strict HSPU
16 cal Row
8 Strict HSPU
18 cal Row
9 Strict HSPU
20 cal Row
10 Strict HSPU
…

Notes
Compare to 5.10.21
Try to get into the 18/20 Calorie Row rounds
Continue up the ladder for 15:00 seeing how far you get. Sub Barbell Shoulder Presses off the floor for Strict HSPUs
Row volume decrease & Bike cal Sub: 8/10/12/14…

ASSISTANCE

Canned Food Carry

Notes
Carry 1+ cans of food from your apartment to the gym and drop them off at the box near the front desk. See Monday’s post for more information on this week’s canned food drive.

CrossFit Group Class Programming Template (WK2/6)

Dogs of CFSBK 2022 Calendar

We’re scouting dogs for the 2022 Dogs of CFSBK Calendar benefitting Pupstarz Rescue. We’ll be organizing a photo shoot for the pups and the calendar will come out in December/January. Please email cfsbkcharlie@gmail.com for consideration!

Today’s Programming

STRENGTH/TECHNIQUE

A: Jerk from Split
5 sets x 3 Reps

B: Hip Power Clean
5 Sets x 3 Reps

Notes
Both of today’s exercises should be kept on the lighter end with an emphasis on technique development. The Jerk from Split exercise should help reinforce strength, balance and stability in the receiving position of the split jerk. This also eliminates the dynamic elements so athletes can set their feet up in the correct position and put in some reps without worrying about improper foot placement. The Hip Power Clean should emphasize a dynamic third pull (where you pull yourself under the bar into the receiving position). Complete all of Part A before moving on to Part B.

METCON

“Helen”

3 Rounds for time of:
Run 400m
21 Kettlebell Swings
12 Kipping Pull-Ups

Notes
KB Benchmark loads: 24/16
KPU: 12 / 8 / 12 Ring Rows

CrossFit Group Class Programming Template (WK2/6)

On Saturday mornings you can find me (Morgan) distributing pantry items for Camp Friendship before heading to the 11am WOD. Next week, the Camp Friendship Food Pantry is inviting the CFSBK community to get in the Thanksgiving spirit and participate in a week-long canned food drive.

CFSBK Thanksgiving Canned Food Drive

Camp Friendship — located at 6th Ave & 8th St. — hosts a food pantry that distributes pantry items and produce every week to 200+ families and homebound seniors in our community.  CFSBKer Morgan N reached out to see if we’d like to get involved and we said yes! We’ll be collecting the items below at the gym this week for the food drive, please bring something in!! You can also learn about more ways to get involved below.

We’ll have boxes for you to drop off non-perishable food items at the gym from today until Saturday, November 20th!

Most Needed Pantry Items:
– Canned Tuna, Rice (small packages preferred)
– Pasta, Tomato Sauce, Boxes of Cereal
– Dried or Canned Beans, Lentils, Shelf stable milk (dairy and non-dairy)
– Canned Veggies, Canned Fruit, Cans of Hearty Soups
– Granola Bars/Protein Bars

If you have questions about the canned food drive or about Camp Friendship, you can reach me at: morgan.c.newman@gmail.com

More about Camp Friendship:

When Covid-19 hit and the NYC lockdown ensued, it all started with a single email from community organizer and Camp Friendship Board Member Chris Johnson, seeking volunteers to start a food pantry. On Tuesday, June 2, 2020, Camp Friendship Food Pantry opened its doors for the first time and started giving away fresh produce, pantry bags, and prepared meals. Today, they distribute food weekly to hundreds of recipients, including homebound seniors. Every week approx. 50-60 volunteers, a very diverse and multigenerational group of adults and seniors, high school/college kids, local moms and dads wear their masks, organize inventory, make deliveries using their own vehicles, stuff produce and pantry bags and staff donation tables around the neighborhood.

More Ways to Get Involved:

Volunteer Needs. In general, the pantry preps food on Friday for distribution on Saturday; we distribute on site at Camp Friendship and through deliveries to homes; and we staff community donation tables around the neighborhoods.

Camp Friendship is currently filling shifts in December, January and February. Whether you want to help every week or just try a shift or two, here are our needs:

Friday drivers. We pick up large orders of produce and pantry items from Wegman’s at the Navy Yard every Friday. We need folks who can get the orders around 5:30 to deliver to Camp Friendship around 6:30. Wegman’s has the order ready and paid for but it involves some lifting (their team helps) and we recommend this for larger vehicles.

Saturday drivers — around noon. You’ll pick up food from the pantry that’s already packaged and deliver to 4-6 recipients. You’ll use your own car, we’ll set up the routes, and we recommend bringing a co-pilot in case you need to double-park. Takes 90 minutes to two hours.

Saturday Community Donation Tables. Every Saturday—even in the winter—we set up multiple tables around the neighborhood to collect food and financial donations. Shifts run 9:45-11:45am and 11:30-1:30pm, and our team will train and prep you and pair you with a partner if it’s your first time.

Saturday Food Distribution. On Saturday, we set up food stations and welcome in hundreds of clients who move table to table to select their food. These shifts run 9am-10:30am (set-up and distribution); 10:20-12:20 (distribution and clean-up); 12:15-1:30 (clean-up and break-down).

Friday Evening Prep – 6:30-8:30pm. Setting up tables and food, moving boxes, packing bags, and working with a hard-working team to have the pantry ready for Saturday morning. Due to limited space, we are mostly looking for folks who can commit to helping regularly—weekly or every other week.

And if there are any other ways you have in mind to volunteer—from wanting to help with accounting or graphic design to supporting communication with donors to reaching out to sources of food to other community outreach or innovative ideas you have, we’re always looking for help, especially with fundraising, database management, graphic design, and other admin—drop a note!

Financial and Food Needs.

Camp Friendship always welcomes the support of the community in donating money and food directly.

Food can be brought to Camp Friendship Fridays between 6:30 and 8pm or Saturdays between 9am and 1pm or to Community Tables Saturdays from 10-1. Non-perishable items are welcome.

If you are the recipient of a Pandemic EBT card (P-EBT), and are fortunate enough not to need the funds, you can either: a) Use the card to purchase non-perishable items in bulk; b) Purchase your own groceries and then make a financial donation to he panty

It costs the pantry up to $4,500/week to provide the fresh produce and pantry items for our hundreds of families and individual clients. Individual contributions are essential for our continued success. We’ve been fortunate to be running on a few significant grants, but as they come to an end, we’ll need to accelerate our individual donations to keep up with the demand. Every donation of any size helps!

All individual contributions can be processed at https://www.gofundme.com/f/park-slope-food-pantry-at-camp-friendship; or checks can be brought to Camp Friendship during pantry hours—especially for larger donations to save on GoFundMe processing fees.

Today’s Programming

 BODY BUILDING

A1: Single Arm DB Floor Press
12-12-Max (each)

A2: RFE Split Squat
8-8-8 (each)

A3: Inverted Rows
10-10-10
——————
B1: Seated DB Hammer curl
2×10-15

B2: Banded Triceps Extensions
2×20-30

METCON

AMRAP 7:00
Bike Cals

Rest 2:00

AMRAP 7:00
14 Box Jumps
14 Sit-Ups
14 Slam Balls

Notes
Move at a steady pace on both AMRAPs without redlining.

CrossFit Group Class Programming Template (WK1/6)

Joy M has been a CFSBKer since July of 2011. Put some RESPECT on her name.

Wim Hof Seminar Today!

Last chance to sign up for the Wim Hof Seminar hosted at CFSBK today at 4pm. Interested?? Learn more and sign up here! There is even a 20% discount code for your community. The code is twenty at checkout.

5 Week STARTING STRENGTH CYCLES START THIS WEEK

Want to get (a lot) stronger? Our Starting Strength Barbell Club is an opportunity to spend 8 weeks working with a Starting Strength Certified coach developing your strength with the basic barbell lifts: Back Squat, Overhead Press, Bench Press and Deadlift, as well as some assistance exercises like Chin-Ups and Rows. Classes are 90 minutes long and 3x per week. Registration for each cycle is capped to provide lots of movement feedback and individualized programming from your coach and to foster great camaraderie with your fellow lifters.

DAYS & TIMES

MORNING CYCLE

Days & Time: Tuesdays & Thursdays from 7:30am-9am
Dates: Tuesday 11/16/2021-Thursday 12/16/2021
Price: $200
Register Here! SOLD OUT!

AFTERNOON CYCLE

Days & Time: Monday, Wednesday & Fridays 11am-12:30pm
Dates: Monday 11/15/2021-Friday 12/17/2021
Price: $300
Register Here! (1 SPACE REMAINING)

EVENING CYCLE:

Days & Time: Mondays & Wednesdays from 7:30-9pm and Fridays from 6:30-8pm
Dates: Monday 11/15/2021-Friday 12/17/2021
Price: $300
Register Here! (6 SPACES REMAINING!)

ELIGIBILITY

No prior fitness experience is required, only a desire to get stronger! Whether you are brand-new to lifting, someone with experience who has struggled to surpass a plateau, or just looking to try something different, this class is right for you! Additional questions may be directed to Coach Jeremy via Jeremy@CrossFitSouthBrooklyn.com

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The Single Arm Floor Press = Special Gains! 

Today’s Programming

STRENGTH

E2MOM 16:00
2 Front Squats

Notes
Work up through 8 total sets of Front Squat doubles completing a set every other minute. Start at a medium heavy weight and work up towards a challenging but technically sound double.

METCON

3 Rounds for time of:
100 Double Unders
15 DB Thrusters
500m Row

Rest 4:00

Notes
Aim for roughly 5:00 Rounds. 6:00 per round is too long, adjust volume to stay below 6:00.
Double Unders: 100 / 75 / 50 / 25 / 15 Attempts (No single Unders/ Alt 2)
Thrusters: Heavy enough that you need to break it up into two sets
Row: hard effort! 500/400m
Air Bike/Erg Bike/Ski/Run 2:00 Effort

CrossFit Group Class Programming Template (WK1/6)

If you don’t look like this after the workout are you really even CrossFitting?

Changes to next Sunday’s Schedule

Next Sunday the 21st we’ll be hosting a Day with the Deadboyz event while the WWE is in town for Survivor Series. 8 and 9am group classes will happen in 597, then 10 and 11 classes will take place in 608 at a slightly smaller cap so that we can also accommodate some Open Gym folks at the same time. At 12pm the group class will go back to 597 and Open gym as normal will resume. Everything will be reflected in the Zen Planner Member app. Thank you for your understanding!

Today’s Programming

STRENGTH

Rack Split Jerk
Heavy submax single

Notes
Work up to a heavy but submax single on the split jerk taken out of a rack. Focus more on consistent positions and control than how much weight is on the bar.

METCON

10-9-8-7-6-5-4-3-2-1 Reps for time of:
Hang Power Cleans
Burpees

Notes
Use a medium heavy weight for the HPCs, The round of 10 should be completed in 1-2 sets.

CrossFit Group Class Programming Template (WK1/6)

DAY WITH THE DEADBOYZ @ CFSBK

WE. ARE. BACK. After almost 2 years away, DeadBoys Fitness is back Survivor Series weekend for Day with the DeadBoys. Join Colby and Joshy G on Sunday, November 21st at 10 am at CrossFit South Brooklyn for an in-person, epic workout. We’ll have some time for questions, photos, and fun! We can’t wait to see you!

Spaces are limited at CrossFit South Brooklyn, so don’t wait to sign up. Due to New York law, you MUST show proof of vaccination to participate. If you can’t join us in Brooklyn, you can join the fun virtually.

Let’s spread some DeadBoy love…it’s the Brooklyn Way.

Learn more and Sign up here