Speed Band Deadlift:
55% x 3 x 10 @21X1

Rest :45-1:00 between sets.

Use 55% of recent 1RM/Heavy Single (or a few lbs heavier than last week). These should be fast reps. Focus on moving the bar with speed through perfect positions. You can choose Sumo or Conventional Deadlift, but we recommend sticking with one throughout the cycle. Focus on moving the bar with speed through perfect positions. Note the tempo includes a 2 second descent and 1 second pause on the floor. This is meant to help prevent you from bouncing the plates and/or relaxing on the descent. The intent is to lower the bar under control and maintain tension before exploding up. In each of the linked videos above you’ll see examples of moving through perfect positions with amazing speed.

Band Guide

If your MAX deadlift is…

<135: Orange Band
135-225: Red Band
225-315: Blue Band
315+: Green Band

Post loads to comments.
Week 3 of 6

_____________________

20 Minutes Continuous Effort:
25 Double-Unders
:30 Dual Kettlebell Rack March
10 Alternating Box Split Jumps
2-4 Wall Walks

Modify the doubles to Alternating Foot Steps or 50 Singles as appropriate. The Kettlebell Rack March should be challenging. Use an appropriate load. The box for the Split Jumps will place your working thigh above parallel. Modify the Wall Walks to 8-16 Alternating Pike Shoulder Taps as needed. 

Post work to comments.

REGISTER NOW FOR STARTING STRENGTH PROGRAM

Want to get a lot stronger? The Starting Strength program is an opportunity to spend 8 weeks with Coach Jeremy honing your technique and increasing your capacity at the most fundamental strength movements: Back Squat, Overhead Press, Bench Press and Deadlift. This small group format of 90 minute sessions offers one-on-one guidance, great camaraderie, and a simple roster of movements allowing you time to correct errors and challenge your limits.

Whether you are brand-new to lifting, someone with experience who has struggled to surpass a plateau, or just looking to try something different, by taking the time to focus exclusively on the lifts that support almost every other activity you do inside (and outside) the gym, you will gain confidence and enhance your performance.

Upcoming Program Times and Dates

A cycle: Novice, 7pm Mon/Wed and 6pm Fri | Monday, March 9th – Friday, May 1st
B cycle: Intermediate, 7pm Tues/Thurs and 10am Sun | Tuesday, March 10th – Sunday, May 3rd
C cycle: Morning Novice, 6:30am Mon/Thurs | Monday, March 9th – Thursday, April 30th
D cycle: Continuing Education, 6pm Mon/Wed | Monday, March 9th – Wednesday, April 29th
E cycle: Late morning, all levels, 10am Mon/Thurs | Monday, March 9th – Thursday, April 30th

A CrossFit Total testing one-rep maxes in the Back Squat, Press, and Deadlift will take place on Sunday, May 3rd at 2pm to cap off all cycles.

Class Sizes: Space is limited to 4-10 participants
Class Length: 90 minutes

Pricing

3x Per Week Cycles: $300 paid upon registration and then another $300 at the halfway point
2x Per Week Cycles: $200 paid upon registration and then another $200 at the halfway point

Group Class/Open Gym/Active Recovery/Yoga/Pilates Add-On Option!

This add-on membership allows our 2x/week Starting Strength Program to attend two additional classes per week, outside of the regularly scheduled strength cycle classes. This includes group classes, Open Gym, and Active Recovery/Yoga/Pilates/Short Circuit.

Price is $100 per four weeks, first bill due at sign-up and second bill ($100) charged automatically to the card on-file four weeks later. Register here!

If anyone is confused as to which cycle they belong in or has any questions, they can contact Jeremy directly at Jeremy [at] CrossFitSouthBrooklyn.com to discuss placement.

_____________________
An Ode to Cold Showers The Atlantic
The Benefits of Exercise for Children’s Mental Health NY Times

Back Squat:
Heavy 1 @2011
70% x 9-12 x 2

Warm up to a single heavy single at tempo, slightly heavier than last week’s 3. This should be done with no misses and perfect form including being able to hold the tempo. It should not be a “grinder” rep. It should be a smooth ascent that takes about 1 second. The goal is to build success in moving heavy weights with near perfect form, so this should not be a true 1RM. Finish with 2 sets of 9-12 reps at 80% of what you did for the heavy single. These sets should be challenging but leave a rep or two in the tank. Have spotters in place on all work sets. If you’re newer to Squatting then perform a heavy 3 again this week followed by 2 sets of 9-12 reps at 75% (of the heavy 3). 

Post loads to comments.
Week 3 of 6

_____________________

Performance
3 Rounds for Time:
30 Alternating Arm Dumbbell Snatches 50/35
20 Single Dumbbell Box Step Overs 50/35
5 Bar Muscle-Ups

The dumbbell load should be medium heavy for you. You may carry the dumbell in any position as long as it’s not resting on the leg. Scale volume on the Muscle-Ups as needed.

Fitness
3 Rounds for Time:
30 Alternating Arm Dumbbell Snatches 40/25
20 Single Dumbbell Box Step Overs 40/25
5 Chest-to-Bar Pull-Ups
5 Burpees

The dumbbell load should be medium heavy for you. You may carry the dumbbell in any position as long as it’s not resting on the leg. Further modify the Chest-to-Bar Pull-Ups to Chin-over-Bar or Ring Rows as needed.

Post time and Rx to comments. 

Just some of the 31 CRASH-Beasts  who competed in Boston yesterday. Torie P. (at center) took home the bronze in her division. Incredible! 

CFSBK at CRASH-Bs: Results

For the 11th year in a row, the CrossFit South Brooklyn Indoor Rowing Team headed north to compete in CRASH-Bs. Held in Boston each year, CRASH-Bs is the premier indoor rowing championship. Coach Nick’s CRASH-Beast put in more than 3 months of training based on his training regimen when he was competing at the Olympic level. So you won’t be surprised to learn that the results were impressive! Here’s how everyone who rowed and their 2K time:

Jessica Bailey 8:45.8
Asha Banker 8:45.7
Bob Barnshaw 6:56.2
Matt Boynton 7:09.6
Jon Bresler 1:46.7
Michelle Brindley 8:42.5
Chas Carey 7:08.0
Doug Clouse 6:53.9
Tammy Duncan 8:57.9
Tom Farley 6:46.5
Ray Forde 7:48
Michael Glynn 6:38.5
Richard Greenspan 8:11.4
Mike Iaia 7:53.2
Colette Komm 8:43.6
David Levine 7:15.9
Bridget McBride 8:37.7
Mike McCarthy 6:59.3
Joe Mefford 7:19.0
Amy Muckerman 9:06.1
Lynn Muckerman 9:33.5
Jim Murphy 6:44.4
Erica Nofi 8:20.3
Steven Norton 7:27.2
Robyn O’Brien 8:36.5
Lesley O’Seep 7:54.5
Nate O’Seep 7:28.4
Torie Pascoe 7:52.9
Karina Totah 9:08.9
Clint Trenkelbach 7:23.3
Jim Williams 7:16.8

Congrats, gang! Let’s show them some love in the comments.

_____________________
The Masochists Who Race the Iditarod Without Dogs Outside
8 Unusual Olympic Lifting Cues That Get Results Breaking Muscle

Every 1:30 x 8:
Power Snatch + Hang Power Snatch
@65-70% of a 1RM or recent heavy single

Sets across. These should be on the light side and allow you focus on speed through perfect positions. 

Speed Dumbbell Floor Press:
10 x 3 @21X0

Rest :45 between sets.

These should be LIGHT and FAST on the way up. Begin the cycle with a pair of dumbbells that you can move fast for all 20 reps. As ballpark guide, the total of both dumbbells should be about 30% of a recent 1RM Bench Press or 35% or the recent 5x3s.

Note the tempo includes a 2 second decent and a 1 second pause with elbows on the floor before moving the weight up as fast as possible. This is meant to help prevent you from crashing onto the floor and jamming your wrist between the floor and the weights. The intent is to find the floor under control and maintain tension there before exploding up.

Dumbbell Speed Floor Press: Note the control down and speed up.

Mark Bell Speed Floor Press: Though in this video Mark is using bands and a barbell, these reps are a great example of moving through solid positions with amazing speed. 

Post loads to comment.
Week 2 of 6

_____________________

4-5 Rounds or 20 Minutes for Quality:
400m Jog
20 Alternating Hand-to-Hand Kettlebell Swings
5e Single-Arm Dumbbell Split Jerks
:20 Reverse Plank Bridge

Post work to comments.

The CRASH-Beasts last year in Boston, where Toni S. took home the bronze in the Women’s Open division and Coach Jess Fox claimed 3rd place in her division

Sunday at CFSBK

Today is a big day for our two longest-running specialty programs here at CFSBK. Here’s the deal:

• For the 11th year in a row, the CrossFit South Brooklyn Indoor Rowing Team is mounting a CRASH-Bs campaign! Held in Boston each year, CRASH-Bs is the premier indoor rowing championship. Coach Nick will lead a crew of CRASH-Beasts to the 2020 CRASH-B Sprints TODAY at Boston University’s Agganis Arena. For the last 14 weeks, Coach Nick has guided the team through a program based on his training regimen when he was competing at the Olympic level. Go HERE to see who’s gonna make the erg cry today!
• Coach Jeremy’s Starting Strengthers will wrap up their eight-week cycle TOMORROW starting at 2:00pm. Lifters will be testing their 1RMs in the Back Squat, Press, and Deadlift. All are welcome to come by, hang out, and do some cheering. Get ready for some massive PRs!

Let’s show all these badasses some love in the comments. Good luck, gang!

_____________________
How I Broke the Cycle of Stress Scientific American
Meat Trimmings Are a Health Food Now The Atlantic

In teams of 3 with 1 partner working at a time…

For Time:
150 Deadlifts 
150 Calorie Bike
150 Wall Balls
150 Calorie Row
150 Box Step Overs 

Scaling Options
A) 185lbs, 20lb/10′, 35lbs/24″
B) 125lbs, 14lb/9′, 20lbs/20″
C) 75lbs, 10lb/8′, 10lbs/16″

Post time and Rx to comments.
Week 2 of 6

Tomorrow: Starting Strength Total at CFSBK

Coach Jeremy’s Starting Strengthers will wrap up their eight-week cycle TOMORROW starting at 2:00pm. Lifters will be testing their 1RMs in the Back Squat, Press, and Deadlift. All are welcome to come by, hang out, and do some cheering. Get ready for some massive PRs!

Want to get a lot stronger? Registration for new cycles of our Starting Strength Program will open this Tuesday, March 3rd. Check the blog that day to sign up! 

_____________________
How Exercise Might Affect Our Food Choices NY Times
The Honest Guide to Mindfulness Zen Habits

A) Deadlift:
Heavy 3 @2111

Warm up to a single heavy set of 3 reps at tempo, slightly heavier than last week. This should be done with no misses and perfect form. The goal is to build success at moving heavy weights with near perfect form, so this should not be a true 3RM.

B) Barbell Row (Pendlay Row):
2 x 9-12

Add a few lbs to last week (or use about 35% of today’s heavy 3 deadlift). Prioritize good movement over load. 

Glen Pendlay explains the Pendlay Row: Notice that the barbel starts on the floor for each rep in these. There’s some momentum and speed off the floor yet Max’s back remains neutral and his torso remains near horizontal. If you can get into this position then perform them like this!

Barbell Row Demo: If lack of flexibility (most likely in the hamstrings) prevents you from maintaining a neutral spine with a horizontal torso and very little knee bend, then perform them like in this video. Note that the torso is still near horizontal and not “ratcheting up” with each rep. Due to grip fatigue you may have to use a lighter load for this variation. 

Post loads to comments.
Week 2 of 6

_____________________

For Time:
20-16-12
Alternating Dumbbell Snatches 50/35
Burpee-Box Jump Overs 24/20

Post time and Rx to comments.

CRASH-Beasts doing their final training session in Harvard’s Newell Boathouse last year

Sunday: CFSBK at CRASH-Bs

For the 11th year in a row, the CrossFit South Brooklyn Indoor Rowing Team is mounting a CRASH-Bs campaign! Held in Boston each year, CRASH-Bs is the premier indoor rowing championship.

Coach Nick will lead a crew of CRASH-Beasts to the 2020 CRASH-B Sprints this Sunday, March 1st, 2020 at Boston University’s Agganis Arena. For the last 14 weeks, Coach Nick has guided the team through a program based on his training regimen when he was competing at the Olympic level.

Here are the intrepid CRASH-Beasts who break the erg chain this weekend:

Jess Bailey
Asha Banker
Bob Barnshaw
Matt Boynton
Jon Bresler
Michelle Brindley
Chas Carey
Doug Clouse
Tammy Duncan
Tom Farley
Ray Forde
Michael Glynn
Richard Greenspan
Mike Iaia
Colette Komm
David Levine
Bridget McBride
Mike McCarthy
Joe Mefford
Amy Muckerman
Lynn Muckerman
Jim Murphy
Erica Nofi
Steven Norton
Robyn O’Brien
Lesley O’Seep
Nate O’Seep
Torie Pascoe
Karina Totah
Clint Trenkelbach
Jim Williams

Kick some ass, CRASH-Beasts. Let’s show our team some love in the comments. 

_____________________
Wodapalooza from a Blind Athlete’s Perspective Morning Chalk Up
Effective Communication in Coaching Starting Strength

Speed Box Squats:
50% x 3 x 10 @21X1

Rest :45-1:00 between sets.

Percentage recommendations are based off of a recent 1RM, or a few pounds heavier than last week. These should be LIGHT and FAST on the way up. Note the tempo includes a 2 second descent and 1 second pause at the box. This is meant to help prevent you from crashing onto the box and/or relaxing on the box. The intent is to find the box under control and maintain tension there before exploding up.

JTS Speed Squat Video (Though Chad isn’t using a box in these squats, they’re a great example of moving through perfect positions with amazing speed.)

Post loads to comments.
Week 2 of 6

_____________________

4-5 Rounds or 20 Minutes for Quality:
200m Row
1-2 Rope Climbs or 3-4e (top hand) Rope Body Rows
12e Single-Arm Overhead Walking Lunges
:30 Banded Tall Plank (band over low back and under hands)
:45-1:00 Rest

Modify the load and/or height on the box step overs so you can grab ’em and go. The intent is to move continuously through the circuit. 

Post work to comments.

Coach Brittany talking about Pull-Up mechanics at our recent Gymnastics Kipping Workshop | Photo by Thomas H. 

Yoga for Athletes with Guest Instructor Coach Fox

Coach Whit is out of town for the next couple of weeks, but never fear. Saturday’s 10am Yoga for Athletes will be led by Coach Fox on Saturday, February 29th and Saturday, March 7th.

Can’t make it to Yoga for Athletes but still want to try something other than group class this weekend? Don’t forget that we offer 11am Active Recovery on Saturdays and 11am Active Recovery and 12pm Pilates on Sundays!

Farewell to 5:30pm Short Circuit on Tuesdays and Thursdays

It is with heavy heart that we have decided to take the 5:30pm Tuesday and Thursday Short Circuit classes off of our schedule. Unfortunately, the time was a little too early to get enough traction, and there are scheduling conflicts that won’t allow us to push it to later in the evening. Today will be our final 5:30pm Short Circuit class. If this affects your membership or makes you unable to attend alternative classes, please contact us at info [at] crossfitsouthbrooklyn.com so we can find you a solution. Thanks so much for your support of the program and we hope to see you at other times and days

_____________________
Environmentalism, Frugality, and Minimalism Frugalwoods
5 Functional Exercises to Improve Warmups, Movement, and Overall Fitness BarBend

Bench Press:
Heavy 3 @2011
75% x 9-12 x 2

Warm up to a single heavy set of 3 reps at tempo, slightly heavier than last week’s 5. This should be done with no misses and perfect form. The goal is to build success at moving heavy weights with near perfect form, so this should not be a true 3RM. Finish with 2 sets of 9-12 reps at 75% of what you did for the heavy 3. These sets should be challenging but leave a rep or two in the tank. Have spotters in place on all work sets. 

Post loads to comments.
Week 2 of 6

_____________________

For Time:
15-12-9
Push Presses 115/80
Push Jerks
Lateral Burpees Over the Bar

Post time and Rx to comments.

Call for Models from Julie B.

A message from OGJB:

Speed Band Deadlift:
50% x 3 x 10 @21X1

Rest :45 to 1:00 between sets.

Use 50% of recent 1RM/Heavy Single (or a few lbs heavier than last week). These should be fast reps. You can choose Sumo or Conventional Deadlift, but we recommend sticking with one throughout the cycle. Focus on moving the bar with speed through perfect positions. Note the tempo includes a 2 second descent and 1 second pause on the floor. This is meant to help prevent you from bouncing the plates and/or relaxing on the descent. The intent is to lower the bar under control and maintain tension before exploding up. In each of the linked videos above you’ll see examples of moving through perfect positions with amazing speed.

Band Guide

If your MAX deadlift is…

<135: Orange Band
135-225: Red Band
225-315: Blue Band
315+: Green Band

Post loads to comments.
Week 2 of 6

_____________________

20 Minutes Continuous Effort:
25 Double-Unders
100’e Single-Arm Kettlebell Farmer Carry
270m Jog or .5 Mile Bike
:20 Ring Support Hold 

Modify the Doubles to Alternating Foot Steps or 50 Singles as appropriate. The Carries should be challenging, use an appropriate load. The supports can be done on the matador stations or on rings with bands to make them more stable, or further modified to a 40-60 second Tall Plank. In all cases, prioritize active shoulders and a rigid body position. 

Post work to comments.

 

View this post on Instagram

 

A post shared by CrossFit South Brooklyn (@crossfitsouthbrooklyn) on Feb 24, 2020 at 5:01am PST

Huge congrats to our own Cortisol Junkies Greg Carlson, Toni Smith, Pat Correia and Elly Correia on their 2nd place finish at Wodapalooza in the Scaled Team division. Absolutely incredible performance! In case you missed it, you gave you a full recap of our athletes performance in yesterday’s post

Sunday: Starting Strength Total at CFSBK

Coach Jeremy’s Starting Strengthers will wrap up their eight-week cycle this Sunday, March 1st starting at 2:00pm. Lifters will be testing their 1RMs in the Back Squat, Press, and Deadlift. All are welcome to come by, hang out, and do some cheering. Get ready for some massive PRs!

Want to get a lot stronger? Registration for new cycles of our Starting Strength Program will open on Tuesday, March 3rd. Check the blog that day to sign up! 

_____________________
Jerk Grip Width Catalyst Athletics (video)
The Definitive Guide to the Kettlebell Snatch BarBend

Back Squat:
Heavy 3 @2011
75% x 9-12 x 2

Warm up to a single heavy set of 3 reps at tempo, slightly heavier than last week’s 5. This should be done with no misses and perfect form. The goal is to build success at moving heavy weights with near perfect form, so this should not be a true 3RM. Finish with 2 sets of 9-12 reps at 75% of what you did for the heavy 3. These sets should be challenging but leave a rep or two in the tank. Have spotters in place on all work sets. 

Post loads to comments.
Week 2 of 6

_____________________

3 Rounds for Time:
7 Single-Arm Kettlebell Swings Right
7 Contralateral Kettlebell Rack Reverse Lunges 
7 Waiter Squats
7 Toes-to-Bars
7 Single-Arm Kettlebell Swings Left
7 Contralateral Kettlebelll Rack Reverse Lunges 
7 Waiter Squats
7 Pull-Ups

Choose a challenging kettlebell load that allows you to perform all the reps on one side as a circuit. Modify the T0es-to-Bars to Hanging Leg/KNR or 2xSit Ups, and/or the pull ups to ring rows as needed.

Post time and Rx to comments.

Greg C., Pat C., Elly C., and Toni S. were all smiles at Wodapalooza

CFSBK AT WZA: A Recap

Six intrepid CFSBKers made the trek to Miami to represent us in the team competition at Wodapalooza 2020. Here’s what happened!

• Team Cortisol Junkies—coached by Coach Ro and comprised of Elly Correia, Greg Carlson, Pat Correia, and Toni Smith—took 2nd place in the Scaled Team division with a total of 532.5 points. Amazing! Their highest placements were in the Shark Bait and Celebrate Life events, where they ranked 3rd among 128 competitors.
• Coach KHarpz and Team Buffed, Beautiful, and Bitchin (rounded out by a crew from CrossFit Queens) racked up 153 points in the Rx Team division. Katie and her partner took 3rd place in the women’s Pace Race event.
• Coach Brittany and Team Frandogs Spandex placed 46th in the Rx Team division. Brittany and company also did well in the Shark Bait event, where they took 7th out of 100 team. So cool!

You can see the full results here. Be sure to thank the gang for doing us proud next time you see them!

Farewell to 5:30pm Short Circuit on Tuesdays and Thursdays

It is with heavy heart that we have decided to take the 5:30pm Tuesday and Thursday Short Circuit classes off of our schedule. Unfortunately, the time was a little too early to get enough traction, and there are scheduling conflicts that won’t allow us to push it to later in the evening. This Tuesday, February 25th and Thursday, February 27th will be our final 5:30pm Short Circuit classes. If this affects your membership or makes you unable to attend alternative classes, please contact us at info [at] crossfitsouthbrooklyn.com so we can find you a solution. Thanks so much for your support of the program and we hope to see you at other times and days

_____________________
Dealing with Missed Lifts Juggernaut (video)
How to Get Started with CrossFit CNET

Every 1:30 x 8:
Power Clean + Hang Power Clean @65-70% of a 1RM or recent heavy single

Sets across. These should be on the light side and allow you focus on speed through perfect positions. 

Post loads to comments.
Week 1 of 6

_____________________

7-10 Rounds or 30 Minutes for Quality:
3 Speed Dumbbell Floor Presses @21X0
100′ Sandbag Bear Hug Carry
:20 Hollow Body Plate Hold Flutter Kicks
:45 Easy Bike/Jog

The Speed Dumbbell Floor Press should be LIGHT and FAST on the way up. Begin the cycle with a pair of dumbbells that you can move fast for all 20 reps. As ballpark guide, the total of both dumbbells should be about 30% of a recent 1RM Bench Press or 35% or the recent 5x3s.

Note the tempo includes a 2 second decent and a 1 second pause with elbows on the floor before moving the weight up as fast as possible. This is meant to help prevent you from crashing onto the floor and jamming your wrist between the floor and the weights. The intent is to find the floor under control and maintain tension there before exploding up.

Dumbbell Speed Floor Press: Note the control down and speed up.

Mark Bell Speed Floor Press: Though in this video Mark is using bands and a barbell, these reps are a great example of moving through solid positions with amazing speed. 

Post work to comments.

 

View this post on Instagram

 

A post shared by Katie Harper, DPT (@kharper369) on Feb 22, 2020 at 11:47am PST

Coach KHarpz gets down at Wodapalooza. A whole bunch of CFSBK athletes are competing at WZA this year. See Friday’s post to find out how you can follow our athletes’ progress! We’ll bring you the results tomorrow! 

Today’s Schedule

We are running on a modified schedule today (Sunday) as we host the Functional Range Conditioning Seminar in 597. Please check in for class at 608 Degraw. Here’s that’s happening:

8am CrossFit
8am Short Circuit
9am CrossFit
9am CrossFit Preschool
10am CrossFit
10am CrossFit Kids
10am Starting Strength
11am CrossFit
11am Active Recovery
12pm CrossFit
12pm Pilates
1pm CrossFit
2-6pm Open Gym

Cancelled: 2:15pm Free Intro

We will not be able to accomodate any Open Gym work before 2pm today.

_____________________
Wodapalooza Coverage Morning Chalk Up
How to Build Healthy Habits NY Times