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Locked & Loaded WOD 6.9.20

Warm Up
6ea Rear Lunge w/Lateral Flexion
6ea Anterior Reach
6 Reverse Yoga Push-Ups

20 Minutes at an Easy Pace:
3ea Turkish Get-Ups
10 Mountain Climbers
5ea Cossack Lunge
10 Lying Leg Raises

Count one foot for 10 reps on the Mountain Climbers.

Strength
Superset: 
A1) 3 x 6-8 reps each Goblet Reverse Lunge-to-Knee Lift
A2) 3 x 6-8 reps each Single-Arm Dumbbell Floor Press (or Push-Ups) 

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In case you missed it, we have decided to end our affiliation with CrossFit. See yesterday’s post for more info

Locked and Loaded Programming Update

Virtual Class Zoom Room
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Locked & Loaded WOD 6.8.20

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FIT 55+ At Home WOD 6.8.20

Warm Up
3-4 Rounds (at a deliberate pace):
5e Hip Up and Overs
5e Plank T-Rotations
3e Mountain Climber Stretch
:20 Reverse Plank Bridge

Strength
4-5 Sets (each):
5 Goblet Squats @4441
5e Turkish Sit-Ups

Conditioning
12 Minutes of Continuous Effort: 
16 Backpack/Tote bag Swings
12 Alternating Reverse Lunges
6 Burpees

Aim to move consistently at moderate effort the entire time, breaking only as needed.

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A post shared by CrossFit South Brooklyn (@crossfitsouthbrooklyn) on Jun 7, 2020 at 5:38pm PDT

An Important Announcement from CFSBK

By David Osorio

After nearly 13 years as a loyal affiliate, we have decided to end our affiliation with the CrossFit brand. Please see the links below for the context that informed this decision, and know that we remain as committed as every to providing an inclusive fitness community on Degraw Street.
_____________________
CrossFit, Black Lives, and COVID Rocket CrossFit
Glassman to Nine-Year Affiliate Owner: “You Are Delusional” Morning Chalk Up
Gyms and Brands Are Canceling Partnerships with CrossFit After CEO’s Racist Tweet Business Insider

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CFSBK Road Warriors 6.7.20

Cash In

Do your own research. Read anti-racist articles and educate yourself. I recommend the following Instagram pages: @Rachel.Cargle, @ckyourprivilege, @nowhitesaviors, and @decolonizing_fitness

Memorial workout courtesy of @blackpowercleans in honor of George Floyd.

Bodyweight “Big Floyd”:

5 Rounds of:
Run 800
25 Burpees

#BIGFLOYDWOD #BLACKPOWERCLEANS

Cash Out

Donate, sign petitions, and spread awareness. Donate your money to the local organizations currently on the front line fighting for @blacklivesmatterdc, @minnesotafreedomfund. Sign the petition for justice for Breonna Taylor. Vote in upcoming local and national elections – this is the change to vote out officials who don’t support black lives and vote in the people that do.

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Watch Coach Jess’s special message about today’s workout

TODAY: ACTIVE RECOVERY

Join Coach Fox this morning at 10am for Active Recovery! Head over to the Virtual Class Info page to get in on the action and show your body some love.

_____________________
24 Ways to Support the Black Lives Matter GQ
Curfews and Arrests Will Inflame the Pandemic The Atlantic

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Locked & Loaded WOD 6.6.20

CRAZY METCON!

3 Rounds:
In 3:00 complete
15 Burpees
then, max push – ups in the remaining time. 

Rest 1:00

In 3:00 complete…
:30 Wall Sit
then, max air squats in remaining time. 

Rest 1:00

In 3:00 complete…
:30 Hollow Hold 
then, max sit – ups in remaining time.

Rest 1:00

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Flashback to this weekend two years ago, when CFSBK hosted the Iron Maidens Raw Open. Go HERE to see all the photos and relive the glory! 

Today: Final Equipment Pick Up Window

As we prep the gym for our eventual reopening we’re asking members to come pick up all their shoes, belts, logbooks, and other items left at the gym. Our 3rd and final pick up window is TODAY from 12 to 1pm. Everything must go!

If you can’t come in to get your stuff email us at crossfitsbk@gmail.com before next Friday, June 5th. We will be donating or discarding EVERYTHING left behind!

_____________________
Curfews and Arrests Will Inflame the Pandemic The Atlantic
The Tale of the First 1000 lb Bench Press BarBend

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Locked & Loaded WOD Whiteboard Explanation 6.5.20

Warm Up
6 Prone Snow Angels
6 Prisoner Good Mornings
6 No Push-Up Burpees

Strength
Superset:
A1) 3 x 6 – 8 reps each Single-Arm Suitcase Deadlift
A2) 3 x 6 – 8 reps each Supinated Grip Bent Over Row

Add Bent Over Tricep Extension to the Rows if weight is easy.

Conditioning
20 Minute EMOM:
A) 30 Low Box Runners
B) :30 Side Planks (right)
C) 12 Gate Swings
D) :30 Side Planks (left)
E) 12 Alternating Single-Arm Sumo Deadlift High Pulls

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FIT 55+ At Home WOD 6.5.20

Warm Up
3-4 Rounds (at a deliberate pace):
5e Forward and Sideways Leg Swings
5e Wide Stance Hip Circles
5e Calf Marches
5 Reverse Plank Bridge-Ups

Strength
4-5 Sets (each):
8-10 Alternating Tall Kneel to Standing
8-10e Single Arm High Pulls

Conditioning
3 Rounds:
4 Minutes (continuous effort at a medium pace):
6 Clean and Press
6 Goblet Squats
6 Seated Knee Tucks

Rest 2:00 between rounds. Begin each round with the clean and press and aim to score the same or close to the same as the first round.

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A post shared by CrossFit South Brooklyn (@crossfitsouthbrooklyn) on Jun 4, 2020 at 6:54pm PDT

Fresh coat of paint for 608 today. Thanks to Coaches Brett and Katie for lending the elbow grease. Gyms in New York are scheduled to open in Phase 4. This Monday Phase 1 begins in NYC and each Phase is at minimum 14 days, so it looks like the soonest we can open would be around 6 weeks, assuming the benchmarks needed to move on are met. We miss our entire community and count the days until we can welcome you all back through our doors!

Tomorrow: Final Equipment Pick Up Window

As we prep the gym for our eventual reopening we’re asking members to come pick up all their shoes, belts, logbooks, and other items left at the gym. Our 3rd and final pick up window is tomorrow (Saturday, June 6th) from 12 to 1pm. Everything must go!

If you can’t come in to get your stuff email us at crossfitsbk@gmail.com before next Friday, June 5th. We will be donating or discarding EVERYTHING left behind!

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How Online Coaching Made Me Better Breaking Muscle
How to Have That Tough Conversation About Race, Racism, and Racial Identity Smithsonian

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CFSBK Road Warriors Whiteboard Explanation 6.4.20 (Thursday Intervals)

Joint Prep
1-2 Rounds: 
5e Shin Box Flow
5 Bear Plank Shifts to Shin Stretch
:30 Down Dog March

Warm Up
3 Rounds:
5e Lateral lunge with Thoracic Rotation
5e Windmills
20 Bear Plank Shoulder Taps

Workout
Every 4 Minutes for 5 Sets:
10 Air Squats
20 Mountain Climbers
200m Run

• Each interval should take 2 minutes or less. Scale reps or distance if needed.
• Goal is consistent split times for all 5 intervals.

Cooldown
200m Light Jog

Then,

Spend 10 minutes to flow through: Forearm to Instep with Rotation, Kneeling Hamstring Stretch, Lunge Hip Circles, Calf March

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Developing Your Pull-Up

By Christian Fox

Editor’s note: Still staring at that doorway pull-up bar you bought last month? Today we’re bringing you a blog classic, “Developing Your Pull-Up.” This updated version of a post that has helped many CFSBKers get their chin over the bar was posted on 2.12.2017. Enjoy!

There are a bunch of reasons to get better at doing Pull-Ups. For one, we do a bunch of them in CrossFit. They’re also a great way to increase the strength of your upper back, arms, lats, grip, and help to have a balanced and healthy shoulder girdle. You should be able to do strict Pull-Ups with a variety of grips, and once you can consistently do few Pull-Ups at a time it may be time to start working on the Kipping Pull-Up. Here’s how you’re going to get better, no matter where you are in the process.

Beginner (No Pull-Ups, or “I did one, once…”)

“A” Day)

3 Sets of 8 Reps of Either:
Ring Rows or Band-Assisted Pull-Ups.

Use an angle or band that makes completing all the repetitions challenging. Rest as needed between sets.

Followed by,

3 Supersets of 8 Reps of Either:
Dumbbell Curls (I know you’ve secretly wanted to do these anyway) or Dumbbell Rows
Dumbbell Bench Press or Dumbbell Floor Press

Choose a weight that feels like you could have done another rep or two at the end of the set. Take minimal rest between exercises in the superset.

“B” Day)

10 Sets of 2 Tempo Negatives

Using a box that allows you to stand and reach your a few inches north of your elbow to the bar, jump up and hold 2 second pause with chin over bar, then lower for 4 seconds down, using either a Pull-Up or a Chin-Up grip. A good way to structure these is do do the 2 reps every minute on the minute for 10 minutes. Yes, that seems like a lot of rest in between reps, and no, it’s not a lot of total reps. That’s a good thing, trust me.

Alternate between the A day and the B day with a day of rest between workouts. An example would be: Monday A – Wednesday B – Saturday A – Monday B – Wednesday A – Saturday B

Intermediate (Can do 3-5 pull-ups at a time)

Week 1: 6 sets of 2 reps. Rest 1 minute between sets. Perform twice a week.
Week 2: 5 sets of 3 reps. Rest 1 minute between sets. Perform twice a week.
Week 3: 4 sets of 4 reps. Rest 90-120 seconds between sets. Perform twice a week.
Week 4: 3 sets to failure. Rest 3 minutes between sets. Perform twice a week.

This program can be used until you have a set of 10 reps in the 4th week. If you don’t get the 10 reps in Week 4, restart at Week 1 and add a rep to each set. Week 1 would be 6 x 3, Week 2 would be 5 x 4, and Week 3 would be 4 x 5, then retest in Week 4.

End each session by practicing Kipping Pulls-Ups for a few small sets, no more than 5 sets and no more than 8 reps. Terminate the set if you fall out of rhythm. It’s all about developing a rhythm that you can control and maintain. Remember that a solid Kip uses your whole body and don’t forget that your abs need to be engaged throughout. If you fly open in the front of the Kip, you are leaking tons of energy away from the bar. Check out this video for a peek at what an efficient Pull-Up should look like.

Advanced (Can regularly do sets of 10 or more strict and/or kipping)

Congrats, you stud or stud-ette. You are now on your way to becoming elite! Don’t expect, however, that your Pull-Ups will magically become better if you don’t practice them. You should still be working on both strict and Kipping Pull-Ups. Mix up the grip that you use when you practice. Try these:

1) Once a week do a set or two to near failure. Start with a Pull-Up grip (hands outside shoulder width and palms away) and when you are 2 reps shy of failure switch to a Chin-Up grip (hands inside shoulder width and palms toward you). When you are 2 reps shy of failure switch to a mixed grip (1 palm in, 1 palm out) and do the same before switching again.

2) You can practice similarly by doing a set or two of max strict Pull-Ups, immediately switching to Kipping and again going till failure (or a rep shy of it).

3) Start doing weighted Pull-Ups/Chin-Ups, 3 sets of 5 reps, and seeing if you can add weight each week.

4) 30 seconds on/30 seconds off for 5 minutes of max reps kipping pull ups. The set ends if you come off the bar. Remember to stay engaged in the trunk. Don’t leak energy out in front. Remember this video.

5) Each time you’re in the gym do a 3-5 sub-max sets of Kipping Pull-Ups, trying to add a rep each time you do the drill. You want to feel fresh and stay shy of failure here. Terminate the set if grip becomes the limiting factor. Again, remember to stay engaged and not leak energy out of the front of the Kip.

6) If you have a solid Kip that just seems to go away on you when you get gassed, then try practicing your Pull-Ups under duress. Do 50 Double-Unders or sprint down the block and back followed immediately by a set of 10-15 Pull-Ups. EMOMs also work really well here.

Final Thoughts

If one of the days that you’re in the gym involves a lot of Pull-Ups, then consider that a replacement day for one of the days on the above programs. Also consider this: it’s no mistake that smaller, lighter people have an easier time with Pull-Ups. While the barbell exercises can be scaled easily to ability, calisthenics cannot. If you have some weight to lose, then a solid nutritional program can work in tandem with the above programs to help you achieve the pull up. Check out the folks over at Whole 9 or our buddy Robb Wolf for lots of info from simple tips to detailed programs to get you started. Three cheers to getting yer Pull-Ups up!

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The Fashion Fantasy Lion’s Roar
5 Organizations Worth Supporting Right Now GQ

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Locked & Loaded WOD Whiteboard Explanation 6.3.20

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

Strength
Superset:
A1) 3 x 6-8 each side Goblet Reverse Lunge to Knee Lift
A2) 3 x 6-8 each side Single-Arm Dumbbell Floor Press (or Push-Ups)

Conditioning
15 Minute AMRAP:
40 Sit-Ups
30 Mountain Climbers
20 Alternating Prisoner Lunges
10 Push-Ups

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FIT 55+ At Home WOD 6.3.20

Warm Up
3-4 Rounds (at a deliberate pace):
10 Alternating Wide Stance Toe Touches
:20e Single Leg Balance
10e Side Plank-Ups

Strength
4-5 Sets (each):
8 Sumo Deadlifts
8e Single-Arm Bent Over Rows

Conditioning 
Cycle through 5 rounds of the circuit, working at a fast pace:
:30 Work / :30 Rest
1) No Push Up Burpees
2) Jumping Jacks
3) Sit-Ups

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A post shared by CrossFit South Brooklyn (@crossfitsouthbrooklyn) on Jun 1, 2020 at 9:11am PDT

A special message from CFSBK management

The Week Ahead at CFSBK

As always we have a full schedule of classes for you this week! Here’s what’s up for the rest of this week:

Wednesday
7am Locked & Loaded
12pm Locked & Loaded
4:30pm Preteens and Teens (Ages 8+)
6pm Locked & Loaded

Thursday
7am Yoga for Athletes
6pm Mat Pilates
4:30pm Kids (Ages 7 and under)

Friday
7am Locked & Loaded
8am Morning Mindfulness (free and open to all!)
12pm Locked & Loaded

Saturday
10am Locked & Loaded

Sunday
10am Active Recovery

If you still haven’t taken one of our virtual classes, everything you need to know is over on the Virtual Class Info page! 

Jump Rope Coaching with Coach Lynsey

Are you struggling with Double-Unders? Do you want to learn new jump rope skills? Or do you just want to perfect your technique? Coach Lynsey is offering 30 minute one- on- one Zoom jump rope coaching sessions tailored to your needs. For most of us, jump rope is both frustrating and rewarding in the context of workouts, but while it can be challenging, it’s fun and a great way to train your cardiovascular system! So, whether you’re looking to learn the basics of Jump Rope, improve your capacity in workouts, or add new skills to your repertoire, this additional training opportunity could be for you.

Pricing

One 30-Minute Zoom Session: $55.

(Note that we want this programming to be accessible for all, so if you’re keen to sign up, but facing financial hardship – please reach out to Lynsey!)

Email Coach Lynsey at Lynsey.Roddam@gmail.com to sign up! 

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Creatine, Not Just for Men or Muscle Breaking Muscle
Soy Marinated Eggs, Bok Choy & Avocado CrossFit (video)

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Locked & Loaded WOD Whiteboard Explanation 6.2.20

Warm Up
Wrist CARs
Shoulder CARs
Cat Cow
Plank Ts

30 Minutes at an Easy Pace:
3ea Windmills
10 No-Push-Up Burpees
:30 Reverse Plank Bridge
5 – 10ea Single-Arm Dumbbell/Kettlebell Swing

Strength
5 – 7 Sets on Each Side:
5 Single-Arm Sumo Deadlifts + 4 Hang Power Cleans + 3 Push Presses

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A post shared by CrossFit South Brooklyn (@crossfitsouthbrooklyn) on May 29, 2020 at 12:29pm PDT

In case you missed this video with Keith and Katie, it deserves a repost…

TODAY: Equipment Pick Up from 6pm to 7pm

As we prep the gym for our eventual reopening we’re asking members to come pick up all their shoes, belts, logbooks, and other items left at the gym. We are offering our first pick-up window TODAY from 6 to 7pm. We’re also offering two additional windows:

If you can’t come in to get your stuff email us at crossfitsbk@gmail.com before next Friday, June 5th. We will be donating or discarding EVERYTHING left behind!

_____________________
Starting to Exercise Again After Lockdown NY Times
Institutionalized Racism: A Syllabus JSTOR Daily

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Locked & Loaded WOD 6.1.20

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

Strength
Superset: 
A1) 3 x 6-8 each Single Arm Kettlebell Front Squat
A2) 3 x 6-8 each Lawnmower Row

Conditioning
3 Rounds of :40 Work/:20 Rest:
A) Goblet Squats
B) Single-Arm No-Push-Up Renegade Rows (:20ea)
C) Russian Twists
D) Single-Arm Overhead Hold Right
E) Single-Arm Overhead Hold Left

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FIT 55+ At Home WOD 6.1.20

Warm Up
3-4 Rounds (at a deliberate pace):
5e Fire Hydrants
5e Bird Dogs
:20e Overhead Triceps and Lat Stretch
10 Alternating Supported Lateral Lunges

Strength
4-5 Sets (of each): 
8e Goblet Split Squats
8e Push Press + :20 Overhead Hold March

Conditioning
10 Minutes of Continuous Effort: 
10e Single-Arm Jug/Tote Bag Swings
15 Squats
20 Alternating Plank Position Shoulder Taps

Aim to move consistently the entire time at a moderate effort, breaking only as needed. Modify the to Chair Squats as needed.

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Lin-Manuel Miranda congratulated our own Martha S. on receiving her MFA in Playwriting from Brooklyn College, and we’re congratulating her, too. Show Martha some love in the comments!

This Week: Equipment Pick Up. Everything Must Go!

As we prep the gym for our eventual reopening we’re asking members to come pick up all their shoes, belts, logbooks, and other items left at the gym. We’ll host 3 one-hour pickup windows starting this Tuesday.

If you can’t come in to get your stuff email us at crossfitsbk@gmail.com before next Friday, June 5th. We will be donating or discarding EVERYTHING left behind!

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Watch 19-Year-Old Shelby Sullivan Squat 402 lb. BarBend
The Loneliest Everest Expedition Outside

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Road Warriors Workout 5.31.20

Joint Prep
1-2 Rounds:
10e Ankle Rocks Toes/Heels
10e Hip and Knee Circles
5e Cat/Cow

Warm Up
2-3 Rounds:
20 Alternating Standing Toe Touches
10 Alternating Lateral Lunges
20 Hollow rocks

Workout
4 Mile Run

• Mile 1: easy pace
• Miles 2-3: faster pace than mile 1.
• Mile 4: easy pace
• Maintain nasal breathing throughout, even for miles 2-3.  Slow down if too uncomfortable.

Cooldown
3-5 Minute Walk

Accumulate at least 10 minutes of: Standing Forward fold, Standing Calf Stretch, Couch Stretch and/or Active Recovery class at 10am!

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Road Warriors and Active Recovery

Sunday run day! Join in with Coach Jess for our ongoing CFSBK Road Warriors programming. Please note that as of this week we’ll be posting Road Warriors programming on Thursdays and Sundays (rest days from our Locked & Loaded programming).

As Jess mentions above 10am Active Recovery is a perfect complement to a run. Click over to the Virtual Class Info page to join the active recovering. 

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CrossFitter Sets New World Record with 16 Rounds of Murph in 24 Hours Morning Chalk Up
4 Exercises Most People Butcher (and How to Fix Them) BarBend