Virtual Class Zoom Room
Password: CFSBK
Active Recovery with Coach Fox: 10am

Sunil working HARD during last year’s Open

CFSBK Zoom Trivia Returns!

We’re hosting another Zoom Trivia Night this Wednesday, July 22nd at 7:30pm! Theme this time: Generations! All trivia questions will revolve around the 80’s, 90’s, and 2010’s. Our own Crossword Wizard, Stella Z. has curated a list of challenging questions to strain your brains! Sign-up via this link and you’ll be added to a team (or sign up with a team, up to you).

More info about Stella:

• Currently ranked #4 in the country at the American Crossword Puzzle Tournament; ranked in the top 10 eight times
• She make crosswords too, and her latest appeared in the New York Times on Saturday, June 20
• Three-time TV game show competitor (Jeopardy, 2006; Million Second Quiz, 2013; Mental Samurai, 2019)
• When we’re not ravaged by a global pandemic, she hosts trivia twice a month at 68 Jay Street Bar.
• You can solve her puzzles for free at ToughAsNails.net (warning: the ones she put there are very hard!)

Virtual Class Zoom Room
Password: CFSBK
CFSBK @ Home: 10am

Warm Up
:15 Prone W Hold
6ea Squat Thoracic Rotations
6 Reverse Yoga Push Ups

Strength:
A1. Single Arm Overhead Squat
3 x 5 – 10 Reps Each
A2. Single Arm High Pull
3 x 5 – 15 Reps Each

Conditioning

4 Sets Of:
:30 Push Ups
:30 Gate Swings
:30 V Ups
:30 rest

REST 2:00

4 Sets Of:
:30 Low Box Runners
:30 (:15ea) Side Plank
:30 NP Renegade Rows
:30 rest

Another great turnout for Virtual Fit55 yesterday! Thank you to everyone who came out or encouraged anyone else to! We will be doing these classes ongoing on Tuesdays and Fridays at 11am!!
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Future

Virtual Class Zoom Room
Password: CFSBK
CFSBK @ Home: 7am,12pm
Virtual Fit55+: 11am FREE!
Morning Mindfulness: 8am

Warm Up
6 x :10ea 90/90 Hip Stretch
6ea Side Plank Rotations
6 Inchworms w/shoulder taps
6 Pause Jump Squats

2 Rounds For Time:
20 SA DB Hang Squat Cleans
10 Burpees
20 SA DB Push Presses
10 Burpees
20 Kettlebell Swings
10 Burpees
20 SA DB Thrusters
10 Burpees
20 Sit-Ups

*20:00 Cap

The CFSBK My Little Ponies are making sure our front desk staff is safe

Virtual Fit55+ Class today at 11am

Have you ever thought…

“Man, I WISH I could support my parents in getting in some regular exercise”. Or hoped for CFSBK to open a location where they live?

Please join Coach Fox for a FREE Virtual FIT55+ At-Home class today at 11am!

Class will be about an hour (including breaks), during which time we’ll cover:

1) Joint Prep/Warm Up
2) Strength/Stability Work
3) Conditioning/Cardio

Come work out alongside your people and under the watchful eye of a coach. We’ll even have a Question Of the Day!

This FREE Virtual FIT55+ At-Home Class will be held in the CFSBK Zoom room, which you can find more info about by clicking and reading the link here – CFSBK Virtual Class Info and FAQs.

*Note that you’ll need to download Zoom onto the device you’ll be using for class.

Here’s the link to join.
Virtual Class Zoom Room
Password: CFSBK

This week’s class is free and open to all (not just for parents), so spread the word and invite a buddy! We recommend having an exercise mat or similar to perform any floor based exercises on (a rug or carpet will do) and a filled backpack or tote bag to use as a weight. Also logging on a few minutes early to check your audio and video connections is always a good idea. Hope to see you there!

Contact christian@crossfitsouthbrooklyn.com with any questions or concerns

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The Influenza Masks of 1918 The Atlantic

Virtual Class Zoom Room
Password: CFSBK
Yoga: 7am
Pilates Happy Hour: 6:00pm with coach Frank H
Kids: 4:30pm

“We are thrilled to say that Lucas Dolan Hutsal arrived on Saturday morning, 7/11 at 3:12am, weighing in at 7lbs 14ozs. We are all doing well and happy to be at home!”
Congratulations to the whole family! Linda and Steve have been doing our CFSBK @ Home programming through the pregnancy and we’re so happy to see this fit family add a 4th member!

Updates and Musings on State Closure

Last week several gyms filed a class action lawsuit against New York State in response to fitness centers being withheld from phase 4 reopening plans. Many of these gyms were from regions north of the city who had entered phase 4 however along with indoor malls and movie theaters were told shortly before their planned reopenings that the city would require their businesses to remain closed indefinitely. It appears the reason for removing our businesses from phase 4 is due to concerns about filtration abilities of HVAC systems. Here’s our take:

I think the fitness industry needs to be smart, but not brash about the situation. Many gyms owners I’ve talked to around the country argue that there’s “no evidence” to suggest gyms are significant vectors for spreading the virus, sometimes pointing to this study from Norway with a sample size of 3,754 participants, half of whom were allowed to go back to the gym and others who were told to remain home. The conclusion of the study showed that there was not an increased infection rate of gym goers, however Norway and the United States are not analogs and given how much of an outlier the US has been with infection rates, I think the study’s applicability to our situation is promising but limited. It stands to argue that with a virus who’s primary means of transmission is respiratory droplets, indoor training environments are a unique concern. However way more nuance is needed in assessing the risks given the specifics of the training environment and style as well what mitigation efforts have been put in place. The fitness industry is not a monolith, a second floor equinox with circulated air and a gym like our own with roll-up gates and no AC system are two very different situations. I’m also frustrated in the lack of rational going into some of the reopening decisions. For example indoor gymnastics, basketball and baseball were all included in phase 3 as well as physical therapy, chiropractic care and massage therapy. If these industries have been allowed to reopen can’t appointment based personal training and masked small group training with no recirculated air return? Furthermore many businesses that use HVAC systems like barbershops, nail salons and super markets have been allowed to open without concern or requirement for additional filtration systems.

Additionally, we have not been given any metrics or timeline to suggest when we would be able to reopen. Being in phase 4 at least gave us some reasonable timeline to plan around, but no additional guidance has been given since we were removed from phase 4 and don’t know if that means a few extra days, weeks or months that we should be preparing for. If gyms are mandated to be closed indefinitely, rent abatement and extension of federal unemployment benefits need to be implemented in order to keep small businesses and people afloat. The numbers in the north east have been promising and we hope that we can open our doors sooner than later.

We’re taking covid seriously. We understand that we have a unique and powerful responsibility to keep our members and the greater community we live in safe. We believe in science and that masks and distancing are necessary mitigation efforts to keep covid numbers under control. But we also want answers, transparency and more economic relief from our government if we’re to continue to remain closed.

Virtual Class Zoom Room
Password: CFSBK
CFSBK @ Home: 7am, 12pm & 6pm
PreTeens: 4:30pm

Warm-Up:
6 Prone Snow Angels
6 Calisthenic Good Mornings
6 NP Burpees

Strength:
A1. Single Leg RDL
3 x 5 – 15 Reps Each
A2. Plank Support Row
3 x 5 – 15 Reps Each
A3. Single Arm Skull Crusher
3 x 5 – 15 Reps Each

*If the weight is heavy for the skull crusher, use two hands.

15:00 For Quality:
3ea Turkish Get Ups
:30ea Single Arm Overhead Hold
20 Mountain Climbers (count one foot for 20 reps)
10ea Single Arm Suitcase Deadlifts

Great turnout for our first Virtual Fit55 class yesterday!!!

We have another class this Friday at 11am. Spread the word!

This week’s Fit55 classes are free and open to all (not just for parents), so spread the word and invite a buddy! We recommend having an exercise mat or similar to perform any floor based exercises on (a rug or carpet will do) and a filled backpack or tote bag to use as a weight. Also logging on a few minutes early to check your audio and video connections is always a good idea. We’ll be in the normal zoom room posted on the blog. Hope to see you there!

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How 1 Guy Survived At the Bottom of the Ocean for 3 Days… Alone RealLifeLore
Dramatic Rescue footage from the above story

Virtual Class Zoom Room
Password: CFSBK
CFSBK @ Home: 7am, 12pm & 6pm
Morning Mindfulness: 8am
Virtual Fit55 with your parents: 11am!!
Kids: 4:30pm

Warm Up
6ea Worlds Greatest Stretch
:15ea Single Leg Flamingo Hold
6 Scap Push-Ups

Strength:
A1. Front Foot Elevated Reverse Lunge
3 x 5 – 15 Reps Each
A2. Hollow Body Single Arm Floor Press
3 x 5 – 15 Reps Each

12-10-8-6-4-2 reps, for time of:
Single Arm Man Maker
Pistols, Assisted Pistols (or Goblet Curtsy Squats)
Sit-Ups

*count total reps on the man makers and pistols, not each side!”

Shout out to Ben’s Box Mechanics for coming in and fixing all our bikes!!!

Don’t forget today we’re hosting our first Virtual Fit55 class today and we want to see you and your parents there! The class is at 11am free and led by Coach Fox. Check out yesterday’s post for more details. If you cant make it today we’re also doing this on Friday at 11am!!

Stella’s Puzzle in the NY Times Today

Today’s New York Times crossword puzzle was written by our very own Stella Z! You can give it a shot here. (Subscription required)

I’m known for my love of extremely hard puzzles (my puzzle website is even called Tough as Nails), so me having a puzzle in the Times on a Tuesday is highly unusual. I promise it won’t be full of opera terms and 19th-century authors the way my puzzles usually are 🙂

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Old Man Strength at Muscle Beach Thrillist

Virtual Class Zoom Room
Password: CFSBK
CFSBK @ Home: 7am, 12pm & 6pm
Yoga: 10am
PreTeens & Teens: 4:30pm

Warm Up
5ea Half – Kneeling Windmills
:30 Extended Reverse Plank Bridge
20 High Knees

Strength:
Single Arm DB/KB Clean + DB/KB Hang Muscle Snatch + Single Arm Strict Press or Push Press
3 x 5 – 15 Reps Each

3 Rounds (:40 Work/:20 Rest:) of:
1. Jumping Jacks
2. Russian Twists
3. Air Squats
4. American Kettlebell Swings

Have you ever thought…

“Man, I WISH I could support my parents in getting in some regular exercise”. Or hoped for CFSBK to open a location where they live?

Please join Coach Fox for a FREE Virtual FIT55+ At-Home class this Tuesday AND Friday at 11am!

Class will be about an hour (including breaks), during which time we’ll cover:

1) Joint Prep/Warm Up
2) Strength/Stability Work
3) Conditioning/Cardio

Come work out alongside your people and under the watchful eye of a coach. We’ll even have a Question Of the Day!

This FREE Virtual FIT55+ At-Home Class will be held in the CFSBK Zoom room, which you can find more info about by clicking and reading the link here – CFSBK Virtual Class Info and FAQs.

*Note that you’ll need to download Zoom onto the device you’ll be using for class.

Here’s the link to join.
Virtual Class Zoom Room
Password: CFSBK

This week’s class is free and open to all (not just for parents), so spread the word and invite a buddy! We recommend having an exercise mat or similar to perform any floor based exercises on (a rug or carpet will do) and a filled backpack or tote bag to use as a weight. Also logging on a few minutes early to check your audio and video connections is always a good idea. Hope to see you there!

Contact christian@crossfitsouthbrooklyn.com with any questions or concerns

Virtual Class Zoom Room
Password: CFSBK
Active Recovery with Coach Fox: 10am

Do you feel like Arend (below)? Maybe you could use a little TLC at today’s zoom Active Recovery class with coach Fox. Motion is lotion so clear some space and spend an hour moving, breathing and tuning up the engine with us.

“Thanks coach Lynsey. I guess. :)” -Arend T

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What Happened Before History? Human Origins Kurzgesagt

Virtual Class Zoom Room
Password: CFSBK
CFSBK @ Home: 10am

4 Rounds, each round for time, of:
50 Air Squats
40 Sit-Ups
30 KB/DB Swings
20 Hand Release Push-ups

Rest 3:00 between each round.

Choose scaling options that allow you to work hard for the 4 movements. 3:00 is plenty of rest to recoup and hit each round hard!

WAHHH we miss you all!!! Throwback to Friday Night Lights with this amazing crew.

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Decibel Presents Get Behind the Mask: An Online Gallery of Metal Musicians in Support of Public Health

Virtual Class Zoom Room
Password: CFSBK
CFSBK @ Home: 7am, 12pm
Morning Mindfulness: 8am

Warm Up
:20 Superman Hold
6ea Side Plank Rotations
6ea Single Leg Cone Touches

Strength:
A1. Single Leg RDL
3 x 5 – 15 Reps Each
A2. Plank Support Row
3 x 5 – 15 Reps Each
A3. Single Arm Skull Crusher
3 x 5 – 15 Reps Each

*If the weight is heavy for the skull crusher, use two hands.

12:00 Moderate Pace
20 Alt Devils Press
:30ea Side Plank

FIT55 @ Home

Warm Up Whiteboard Explanation
3-4 rounds at a deliberate pace
5e Forward Leg Swings
5e Arm Circles
5 Inch Worms
5 Reverse Bridge Plank Ups

Strength Whiteboard Explanation
4-5 sets each
:20e Static Lunge Hold
:30 Prone Cobra Hold
:40 Plank Reaches

Use support on the lunge hold or modify to a squat hold as needed. Doing the plank reaches arm a straight arm plank is easier while doing them from a forearm plank is more challenging.

Conditioning Whiteboard Explanation
15 Minutes of Continuous Effort
5 Burpees
10 Alternating Leg Reverse Lunges
15 Bent Over Backpack Rows
20 Alternating Supine Toe Touches

Aim to keep moving at a moderate pace

Here’s me (Samir C) and Ayana ‘being mindful’ up at Dorothy Lake in the Indian Peaks Wilderness, yesterday!

Morning Mindfulness with Coach Chris Fox

Join us every Tuesday & Friday at 8am for for these free 30 minute classes with Coach Fox as we begin our day together with a small dose of mindfulness. Each session begins with descriptions of the specific techniques we’ll use that day, some breath work followed by a brief mindfulness meditation, and ends with a few minutes for questions and comments. These sessions offer something to experienced meditators and first timers alike, and no previous experience at all is required. If you’ve been “contemplative curious,” this can be a great place to start. If you’re a seasoned sitter, use it as a nice bump to your existing practice.

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Guided Meditation: Fred Armisen Jimmy Fallon
Visualizations with Aidy Bryant  SNL
Meditation Class Portlandia