In teams of 2 with one partner working at a time, complete the following for time:
1000m Row 
30 Thrusters 135/95
800m Row
60 Thrusters 95/65
600m Row
90 Thrusters 45/35
400m Row

Partners split the work however desired. The barbell loading should begin medium-heavy (something you will do sets of 3+ with), and progress to light-medium (sets of 8+), and finally to an empty barbell (sets of 12+). 

Post time, Rx, and partner to comments.
Week 5 of 6

Saturday: The 6th CFSBK Art Show!

Join us for CFSBK’s 6th Art Show TONIGHT from 7-10PM. Free entry and alcohol (and La Croix!). Bring your friends!

The show will feature live tattooing by Brooklyn artist Jim Gentry of Hand of Glory Tattoo. Go HERE to get on the standby list, and please be sure to note which design you’d like.

Come check out the art of these talented artists from CFSBK and beyond…

Live Performances
Paul Bennett Duo (jazz)
Emily Asher (singer/songwriter)
Cidney Falk (DJ)

Featured Artist
Live Tattooing by Jim Gentry

Artists
Nidhi Jalan (video)
Katherine Akiko Day (drawing/oil painting)
Runit Chhaya (landscape design)
Ashima Chitre (painting/mixed media)
Joel Zimmer (photography)
Michael Gigli (photography)
Vinny Deponto (collage)
Saul Melman (interactive toy)
David Osorio (collage)
Josh Lammers (painting)
Emma Larson (mixed media)
Maggie Hinton (painting)
Simon Ressner (photography)
Katie Harper (ink prints)
Stella Zawistowski (print)

We could still use some volunteers to help set up and break down. Contact Coach Brett at Brett [at] CrossFitSouthBrooklyn.com if you’d like to help make the magic happen.

Active Recovery Cancelled Tomorrow

Tomorrow’s 11am Active Recovery class is cancelled.

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This 52-Year-Old Climbing-Gym Pioneer Is Still Sending Outside
Stance Width in the Squat Starting Strength

A1) Matador Dip,  Box Dip, or Leg Assisted Box Dip:
3 x 8-10 @ “Slower Down-Faster Up”

The “4121” tempo we’re using on strength work this cycle would be NO JOKE for Dips, even at just bodyweight. Still, make sure to go slower on the down than the up on these. Use band assistance as appropriate or scale to a leg assisted box version to complete the sets unbroken. Similarly, add weight or use less assistance as appropriate.

A2) Romanian Deadlift:
3 x 8-10 @ 4121

Increase weight slightly from last week.

Rest :30 between movements, 1:00 between sets.

Post work to comments.
Week 5 of 6

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AMRAP 9 Minutes:
3 Burpees
6e Single-Arm Dumbbell Split Jerks
9 Kipping Pull-Ups

Choose a medium-heavy dumbbell load to work with, something you could complete at least one set unbroken with. Split the foot opposite the dumbbell forward. Be sure to fully recover each rep with the dumbbell locked out overhead. Modify volume, use assistance, or sub Ring Rows for the Pull-Ups as needed.

Post rounds, reps, and Rx to comments.

Order Your 2020 Dogs of CFSBK Calendar

The 2020 Dogs of CFSBK calendar features your favorite gym mutts! All proceeds go to PupStarz Rescue, a foster rescue started by our own Robyn O’Brien. The wall calendar is available for a sliding scale donation of $30-60 or more. A limited number of calendars are on their way to the gym but they are sure to run out quick.  Never fear, you can place your order HERE. The deadline for orders is this Monday, December 16th.

Here’s more info on the awesome organization your donation will support:

PupStarz Rescue is a non-profit, 501(c)3, no-kill, volunteer dog rescue serving New York City and the Tri-State area.

We are dedicated to the rescue and rehabilitation of dogs in public shelters who are at high risk of euthanasia due to overpopulation and those in danger of abuse or neglect.

Because PupStarz Rescue does not have a shelter, all of our “Starz” are placed in nurturing foster homes while they await adoption into a forever home. We rely on the kindness and generosity of animal lovers to open their hearts and homes to dogs in need.

Animals in our care are spayed/neutered, microchipped, and vaccinated. We assist dogs in distress regardless of age, breed, temperament, or a potential difficult placement. In order to care for animals in need, we are determined to keep administrative costs conservative.

Following a comprehensive adoption process, dogs are placed in loving, responsible, committed forever homes. PupStarz Rescue takes considerable care in appropriately matching and educating prospective adopters about the responsibilities and costs of bringing a dog into their lives. Our non-profit remains committed to the welfare of our “Starz” beyond the adoption process. We follow up with adopters to ensure a smooth transition, encourage positive training techniques, and engage in open communication to offer any additional assistance.

Finally, we strive to work with area shelters, rescues, and humane organizations to develop a supporting network of volunteers to create a better world for those who have no voice.

What are you waiting for? Order your calendar today! 

Tomorrow: The 6th CFSBK Art Show!

CFSBK’s 6th Art Show goes down TOMORROW NIGHT from 7-10PM. Free entry and alcohol (and La Croix!). Bring your friends!

The show will feature live tattooing by Brooklyn artist Jim Gentry of Hand of Glory Tattoo (go HERE to get on the standby list).

Head over to the event page to see the full roster of artists.

We could still use some volunteers to help set up and break down. Contact Coach Brett at Brett [at] CrossFitSouthBrooklyn.com if you’d like to help make the magic happen.

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7 Minute Hip and Shoulder Opening Yoga Flow Breaking Muscle
2020 CrossFit Games Dates for “Week-Long Festival” Morning Chalk Up

Choose an appropriate track to work on today.

Foundational Strength Building Superset:
A1) 5-7 x 5 Compression Sit Ups to Pancake
A2) 5-7x :20 PVC Arch Hold
A3) 5-7 x :20 Active Bar Hang

Intermediate Strength Building Superset:
A1) 5-7 x 5 Stall Bar Strict Straight Leg Raises or 5 Strict Toes-to-Bars
A2) 5-7 x :20 Weighted Arch Hold

Advanced Strength Building Superset:
A1) 5-7 x 3-5 Straight Leg Raises (Toes-to-Hands) from a Rope Hang
A2) 5-7 x :20 Weighted Arch Hold

Post work to comments.
Week 5 of 6

_____________________

30 Minutes for Quality:
3 Paused Hang Power Cleans (pause for :02 in both the hang and receiving positions)
6 Front Squats
5-10 Kipping Toes-to-Bars
2:00 Row/Bike/Jog

The barbell work should be relatively light and unbroken. Focus on a close bar path and perfect receiving position on the Cleans, and on staying upright and stable on the Squats. Modify the T0es-to-Bars to Hanging Leg or Knee Raises or 2x Sit-Ups as needed. The Toes-to-Bars (or variant) should taken at a relaxed pace, allowing you focus on movement efficiency, and not on just getting the reps done. The intent of today’s conditioning is to stay out of the “pain cave” and to work at a sustainable and repeatable pace across the entire workout. Signs that you’re in the right zone are: consistent split times for rounds, a focused yet relaxed facial expression, and the ability to maintain nasal breathing throughout. These workouts should feel slightly easier that Tuesday’s intervals.

Post work to comments.

January 12th: Yoga, Mindfulness, and Intention Setting Workshop

Join Sasha Slocombe and CFSBK Coach Chris Fox from 7pm – 8:30pm on Sunday, January 12th and start off 2020 with intention. By developing a connection between the body and breath, you’ll be able to come back to the breath when difficult times arise whether in yoga, CrossFit, or life. We’ll begin with a yoga flow – accessible to all levels of experience – before moving into breathwork, learning a few simple ways to work with your breath which can help bring you back to balance whenever and wherever you need it. We’ll also learn a simple full body relaxation technique that takes only moments and can be a very useful tool to have during times of stress or indecision.

Intention setting is more than making resolutions, more than wishing and hoping for things to change. What do you actually need to do to get there? What can you realistically do today that moves you closer to where you want to be? You’ll set an intention for action as you move forward into the coming year and beyond. Resolutions tend to be flimsy and negative, focusing on outcomes like “lose 10 lb.,” vague notions like “get in shape,” or things you want to stop doing like “eating carbs.” Today (and everyday) is an opportunity to ask yourself, “What do I want to have happen, and what steps must I take to get there?” Quit “shoulding” on yourself and start doing.

We’ll be meditating on a time when you were successful at overcoming an obstacle, no matter how small, and what practices helped you to do so. You’ll identify a goal for the future and begin to clarify for yourself not only how to get here but why it matters to you.

Please bring a yoga mat and writing materials of your own if you have them. We’ll have some mats to borrow as well, but likely not enough for everyone 🙂

This community workshop is free and open to all members and non-members with a suggested $20 donation.

Register Here!

This workshop will coincide with the start of the Look, Feel, Perform Better Challenge, our yearly 12-week challenge meant as a collective kickstart toward healthier nutrition and recovery habits. We’ll have more info on that very soon!

News and Notes

• A note from Dr. Fidler: “Earlier this year I was able to professionally record an EP of some original songs I’d written with the help of some friends. Now it’s finally time to showcase them. And what better place to bare my soul than at The Delancey (168 Delancey Street) on Friday the 13th no less?! I hope to see you for some good tunes and good times! Remember to bring friends and tell the doorman you’re there to see Jason Drew! Go here for info.”
• The 2020 Dogs of CFSBK calendar features your favorite gym mutts! All proceeds go to @pupstarzrescue, a foster rescue started by our own Robyn O’Brien. PupStarz is a non-profit, 501(c)3, no-kill, volunteer dog rescue serving New York City and the Tri-State area. The wall calendar is available for a sliding scale donation of $30-60 or more. A limited number of calendars are on their way to the gym but they are sure to run out quick. The deadline for orders is Monday, December 16th. Go HERE to get one!

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3 Great Ways to Improve Your Shoulder Mobility BarBend
The Unassuming Athletes Turned World Record Holders Morning Chalk Up

A1) Dumbbell Bench Press:
3 x 8-10 @ 4121

A2) Pronated Grip Ring Row:
3 x 8-10 @ 4121

Increase weight slightly from last week, one that still allows you to perform the prescribed reps at the prescribed tempo. Change the angle of the body on the ring rows to more horizontal and/or add a weight vest to increase the degree of difficulty. Rest :30 between exercises and 1:00 between sets. 

Post load to comments.
Week 5 of 6

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For Time:
21-15-9
Overhead Squats 95/65 lb
Russian Kettlebell Swings 24/16kg
Box Jumps 24/20″

Aim for steady and unbroken with room enough to sprint a bit to finish out the 9s.

Post time and Rx to comments.

Photo by Thomas H. 

The Equinox Experience

By David Osorio

Editor’s Note: Did you know that Coach David worked as a trainer at Equinox before he founded CFSBK? It’s true! He had some interesting thoughts on the recent New York Times exposé the working conditions at Equinox, and today we’re bringing them to you.

I worked at Equinox for around 2 years when I first moved to the city. What the article describes is pretty accurate. I started with a group of 11 other new trainers, and by the end of the month, I think there were about 2 or 3 of us left, which I learned was par for the course for people being onboarded. When I was there, you started by worked floor shifts at around $7 per hour where you were supposed to walk the floor offering to stretch people out, give form advice and try to pick up new clients. New club members also got two “Equifits,” where you test their body composition (as a lowkey way of shaming people to sign up for personal training) and then do a personal training session hoping to convert that person into an ongoing client.

It’s a really hard way to start, because you’re working sparse hours for almost no pay in the hopes you can build up a business before you go broke. This is why there was so much turnover with the groups of new hires, because most people wouldn’t be able to survive more than a month or two living in NYC working part-time at minimum wage. After you’re consistently doing 15 to 20 or so PT sessions per week, you come off the floor and are fully supported by your commissions from PT. Everyone starts out at the bottom tier of trainer where the prices are a little lower for members and the percentage you take home is also low relative to the higher-tiered trainers. At the bottom tier, as the article explains, you’re making around $25 per session when the member is paying the club over $100 per session, if I’m not mistaken.

When I finally got my business rolling, I was awake Monday through Friday at 4:30am to get to the gym in time for my 6am clients. I would have a handful of clients, then I would usually sleep in the break room or an unused yoga studio until my afternoon or evening clients, then I would leave around 8-10pm and do it all over again. It became an extremely demanding and draining schedule but luckily I was young enough to buffer the lack of sleep and personal time. We had 2 massage tables in the breakroom and trainers were always sleeping on them or underneath them on the floor trying to catch up on sleep. We also had one computer for over 60 working trainers, which always got touchy.

To be fair, I don’t think most other commercial clubs are all that different than Equinox insofar as the fitness industry can be quite unforgiving in terms of compensation and any session-based profession can be difficult to create a consistent and sustainable schedule. I knew that Equinox was a stepping stone, so I took it in stride, appreciated the support I did get as well as the clients I was able to acquire, and for the most part enjoyed the people I worked with. I was also given some financial help from the company when I started because I had a 4-year degree in exercise science and a CSCS certification; however, other trainers were not so fortunate. Had I not had that I would definitely would have had to take on additional work somewhere else to pay my rent until I built a client base.

I used my experiences in Equinox and other clubs I worked at to inform how I wanted to hire, compensate, and treat CFSBK employees. The fitness industry, regardless of where you work is going to come with long hours, variable pay and requires a lot of you emotionally and socially. (Try doing 7 personal training sessions in a row and see how you feel afterwards!) I think one of the biggest variables is whether the company looks at you like a person and wants you to succeed or just another trainer in the endless revolving door of fitness professionals living in the city.

News and Notes

• A note from CFSBKer Lisa F. on an upcoming sublet: “I will be in the Canadian Rockies for a few months and my place is available for sublet, fully furnished (as soon as December 20th and for as late as April 15). 1 bdrm in Ditmas Park. Rent including all utilities is $1999, but I’m happy to meet the budget of CFSBKers or CFSBK friends who are looking for a place for at least 3 months. More details here or email Lisa at lisafarlow [at] gmail.com.”
• Active Recovery is cancelled this Sunday, December 15th. 
• There are still spots on the standby list to get tattooed by Jim Gentry at this Saturday’s Art Show. Go HERE to sign up. Also, if you are signed up for either the regular or standby list, please note the design you’d like to get in the designated column so Jim can prepare your stencil.

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The Way Things Are Won’t Last Forever NY Times
The Benefits of Working on Your Explosive Power Breaking Muscle

Every 5:00 x 5 Rounds

For Time:
3x
8 No-Push-Up Burpees
8 Deadlifts 185/125
8 Box Jump Overs 24/20

The barbell should be on the medium-light side and unbroken. Stepping in/out on the Burpee and up to the box is allowed. Choose a height that’s in your comfort zone and allows you to move continuously. The intent is to stay out of the “pain cave” and perform each piece at a sustainable and repeatable pace across each round to within a point or two. Signs that you’re in the right zone are: consistent split times, a focused yet relaxed facial expression, and the ability to maintain nasal breathing throughout. These workouts should feel slightly harder than Thursday’s.

This workout is a repeat from 11.12.19 and 11.26.19 with an additional rep added to each round. Use the same scaling options you used previously and aim to either add a rep to what you did, OR to to finish each round a few seconds faster.

Post work to comments.
Week 5 of 6

December Athlete of the Month: Erika Minerowicz

As told to Chris Fox

In our latest installment of the Athlete of the Month series, we say hello to the super strong Erika M.! Even though she grew up as a gymnast, inspired by physical cultures that always have room to improve, she was initially drawn to CrossFit just to “get back in shape” after not doing anything for a few years. We can comfortably say that she’s improved and shows no signs of slowing down.

When and why did you begin your journey at CrossFit South Brooklyn? What were you doing fitness-wise prior?

I was doing CrossFit in New Jersey and loved my gym there. When I moved to Brooklyn, finding a new gym with a great community was really important to me. I tried every CrossFit gym within 30 minutes of me, which was like 10 different gyms. I had a good feeling about CFSBK, so I saved it for last. Once I started coming here, I never stopped!

Saved the best for last, huh? What were your initial impressions of CFSBK?

My first thought was: Holy crap, this gym is huge! And I was so impressed with the quality of coaching, how well run the classes were, and how friendly everyone was. It was everything I was looking for out of a CrossFit community.

We’re glad we were able to deliver the goods! Did you have an athletic background, prior to being a Crossfit TFBA?

I grew up doing gymnastics, and I did that competitively through high school. Then, when I got to college, I wanted to keep active so I joined the diving team. I didn’t really know anything about diving, but I figured it was kind of like gymnastics. I was very lucky to find a coach that was willing to let me join the team with no diving experience and teach me how to dive!

How’d you end up in Brooklyn?

Well my husband, Mena (who is amazing and asked me to work just how awesome he is into my answers), loves Brooklyn and asked me to move here with him. He wants to live here forever. I don’t know about forever, but Brooklyn is an incredible city, and I’m glad he got me here.

I appreciate the fact that you called Brooklyn a city on it’s own, which in fact it once was. How do you spend most of your days?

I’m an employment law attorney, which (I think) is a pretty interesting area of law! There have been a lot of changes in the last few years, especially in New York. When I’m not working or at the gym, I’m home cuddling with my dog, Marley.

What are your habits or hobbies, normal, weird, or mundane, other than CrossFit?

I’m a pretty big nerd. I love board games. One of my current favorites is Ticket to Ride, which I believe everyone should play. Lately, I’ve also been into puzzles. I just started a 2000-piece Times Square puzzle, and it is SO FUN! I also play a lot of video games with my husband. We’re in the middle of Luigi’s Mansion right now. It’s good, but it’s no Zelda.

Ha! Those answers are all at the top of the “David Osorio Approved” list. What were your initial goals in the gym, if any, and what are you working on now?

When I first started CrossFit in 2014, I just wanted to get back into shape after not really doing anything for a few years. But I was immediately hooked. It was a lot like gymnastics. I love how there’s always room for improvement. Right now, I’m determined to get better at Ring Muscle-Ups. I’ve worked on them in the past and have made a handful, but never with any real consistency. I promised myself that I’m finally going to work on them until I can say I “have” Ring Muscle-Ups. I’m not quite there and they’re still very inconsistent, but I did string two together for the first time ever last week. Progress!

Nice work! Do you (or have you) participated in any special programs at CFSBK?

Yes! I’ve been going to Next Level Weightlifting Club about twice a week since the spring. I felt like I plateaued with all my Olympic lifts. Then I started going to NLWC regularly, and having all that time to focus on Olympic lifts has made a huge difference. It’s been extremely rewarding, and I’m really proud of how far I’ve come. I’ve even done two weightlifting competitions! I highly recommend it for anyone who wants to spend some time and focus on those lifts, even if it’s just to drop in for one class.

Word on the street is that you CRUSHED those meets. Actually, we have video evidence of it! What piece of advice would you offer to someone just starting CrossFit?

Enjoy it! If you stick with it for a few months, you’ll see so much progress. And not that this is about me, but I’ll get to watch your progress which is so much fun for me.

What a great piece of advice. Sharing in the success of others is something great about this community that we all get to regularly be part of, which is awesome. The better we all get, the better we all get! What keeps you coming back to CFSBK?

I love the people here. The coaches, the other athletes, the staff. Everyone here is amazing. David did a great job building this community.

We love you, too! Thanks again for your time. Last question. What qualities are important to you for a future Athlete of the Month?

I think it’s important to have goals and work toward them, but also to not take yourself too seriously along the way.

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The Face of the Earliest Human Ancestor, Revealed Scientific American
Pain in Training: What Do? Barbell Medicine

A1) Seated Arnold Press:
3 x 8-10 @ 4121

A2) Back Squat (modify to Goblet Squat as needed):
3 x 8-10 @4121

Increase weight slightly from last week if able. Use a load that allows you to perform the prescribed reps at the prescribed tempo.

Post loads to comments.
Week 5 of 6

_____________________

In 10 Minutes:
500m Row

Then…

AMRAP in remaining time of:
20 Wall Balls 20/10, 14/9
50 Double Unders

Post rounds, reps, and Rx to comments.

CFSBKer Emily Asher and her band performing at last year’s Art Show. Catch her again this Saturday! 

Saturday: The 6th CFSBK Art Show!

CFSBK’s 6th Art Show goes down Saturday, December 14th from 7-10PM. Free entry and alcohol (and La Croix!). Bring your friends!

The show will feature live tattooing by Brooklyn artist Jim Gentry of Hand of Glory Tattoo (go HERE to get on the standby list).

Come check out the art of these talented artists from CFSBK and beyond…

Live Performances
Paul Bennett Duo (jazz)
Emily Asher (singer/songwriter)
Cidney Falk (DJ)

Featured Artist
Live Tattooing by Jim Gentry

Artists
Nidhi Jalan (video)
Katherine Akiko Day (drawing/oil painting)
Runit Chhaya (landscape design)
Ashima Chitre (painting/mixed media)
Joel Zimmer (photography)
Michael Gigli (photography)
Vinny Deponto (collage)
Saul Melman (interactive toy)
David Osorio (collage)
Josh Lammers (painting)
Emma Larson (mixed media)
Maggie Hinton (painting)
Simon Ressner (photography)
Katie Harper (ink prints)
Stella Zawistowski (print)

We could still use some volunteers to help set up and break down. Contact Coach Brett at Brett [at] CrossFitSouthBrooklyn.com if you’d like to help make the magic happen.

_____________________
How the LGBTQIA+ Movement Has Impacted the Recovery Community The Temper
How Much Does Testosterone Really Affect Performance Outside

A1) Dumbbell Lat Pullovers:
3 x 12-15 @ 4121

A2) Landmine Rotations:
3 x 12-16 @ 4121

Add weight and/or reps to last week. Rest :30 between movements, 1:00 between sets.

Post loads to comments.
Week 4 of 6

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Every Minute on the Minute x 15:
1) 10/7 Calorie Bike
2) 15 Russian Kettlebell Swings
3) :20-:30 Forearm or Ring Plank

Post work to comments.

Photo by Aaron W.

This Week at CFSBK in Review

1. Thanks to everyone who has donated to our coat and canned goods drive! Coats will be donated to New York Presbyterian Brooklyn Methodist Hospital to help those in need of warmth this winter. Canned food will go to CHIPS (right around the corner on 4th). The bins will be out until Monday at noon if you’d still like to drop something off.

2. Join us this Saturday, December 14th for our 6th Art Show! The evening will feature free drinks, musical performances, and great art by your fellow CFSBKers. Check out the event page for more info.

3. There are still some spots on the stand-by list to get tattooed by Jim Gentry at the Art Show. Go HERE to grab one!

4. Put yourself in the expert hands of a certified Wim Hof Method Instructor to learn the 3 pillars of the Wim Hof Method: Breathing Technique, Cold Exposure, and Commitment. Find out how you can utilize oxygen and cold exposure to optimize body & mind, and learn about the underlying physiology. The Wim Hof Fundamentals workshop returns to CFSBK on December 15th!

4. One of our longtime members, Samir C. is offering a new philosophical counselings service and wants to share it with the community. Here is his Psychology Today profile and here is his blog post about it.

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The Strict Toes-to-Bar CrossFit
4 Coaches Reveal Their Best Exercises for a Functional Core BarBend

AMRAP 30 Minutes:
100 Double-Unders
25 Wall Balls 20/10, 14/9
10 Power Clean and Jerk 135/95
5 Bar Muscle-Ups

Thirty minutes is a long time…Aim to work at a consistent pace, breaking up the reps as needed to score consistent splits per round. Modify the muscle ups to 10 Burpees + 10 CTB Pull Ups/Pull Ups/Ring Rows as needed. Alternately, if you have the strength to do a few CTB Pull Ups and Dips but don’t yet have the skill of the muscle up transition, you may choose to sub jumping bar muscle ups. Modify Dubs to Alt Foot Steps or 2x Singles as needed. 

Post rounds, reps, and Rx to comments.
Week 4 of 6

Bring a coat or 5 cans and you can do those Bar Muscle-Ups for free today!

Today: Canned Food and Coat Drive!

CFSBK will host a winter canned food and coat drive tday. Bring a lightly worn winter coat or 5 cans of food to the gym and get one free class on us!

There is a limit of one free class per member during the drive, but you may donate as many items as you wish! The free class may only be redeemed today. 

Coats will be donated to New York Presbyterian Brooklyn Methodist Hospital to help those in need of warmth this winter. Canned food will go to CHIPS (right around the corner on 4th). Not going to be at the gym on Saturday but still want to donate? Donation bins will be out through Monday at noon!

News and Notes

• There are still some spots on the stand-by list to get tattooed by Jim Gentry at next Saturday’s Art Show. Go HERE to grab one!
• Put yourself in the expert hands of a certified Wim Hof Method Instructor to learn the 3 pillars of the Wim Hof Method: Breathing Technique, Cold Exposure, and Commitment. Find out how you can utilize oxygen and cold exposure to optimize body & mind, and learn about the underlying physiology. The Wim Hof Fundamentals workshop returns to CFSBK on December 15th!
• 11am Active Recovery is cancelled today. 

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How to Enter the Flow State with Squats Breaking Muscle
Unraveling the Tangled History of the Hoodie Smithsonian

A1) Matador Dip,  Box Dip, or Leg Assisted Box Dip:
3 x 12-15 @ “Slower Down-Faster Up”

The “4121” tempo we’re using on strength work this cycle would be NO JOKE for dips, even at just bodyweight. Still, make sure to go slower on the down than the up on these. Use band assistance as appropriate or scale to a leg assisted box version to complete the sets unbroken.

A2) Romanian Deadlift
3x 12-15 @4121

Increase weight slightly from last week. Rest :30 between movements, 1:00 between sets. 

Post work to comments.
Week 4 of 6

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AMRAP 12 Minutes:
6e Single-Arm Dumbbell Hang Power Clean and Jerk 50/35
9 Toes-to-Bars
12 Box Jumps 24/20

Modify the Toes-to-Bars to Hanging Leg Raises, Hanging Knee Raises, or Sit-Ups as needed. If scaling the box jumps, bias jumping to a lower box rather than stepping to a higher one. 

Post rounds, reps, and Rx to comments.

Amanda gets the Jim Gentry treatment at the 2017 Art Show. There are still spots left to get tattooed by Jim at next Saturday’s Art Show. Go HERE to sign up!

Tomorrow: Canned Food and Coat Drive!

CFSBK will host a winter canned food and coat drive tomorrow. Bring a lightly worn winter coat or 5 cans of food to the gym and get one free class on us!

There is a limit of one free class per member during the drive, but you may donate as many items as you wish! The free class may only be redeemed on Saturday. 

Coats will be donated to New York Presbyterian Brooklyn Methodist Hospital to help those in need of warmth this winter. Canned food will go to CHIPS (right around the corner on 4th). Not going to be at the gym on Saturday but still want to donate? Donation bins will be out from this morning through Monday at noon!

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9 Ways to Absorb Your Nutrients More Effectively BarBend
25 Again? How Exercise May Fight Aging NY Times

Kipping Pull Up Strength/Skill Work

Choose an appropriate track to work on today.

Foundational Strength Building Superset:
A1) 4-6 x 5 Strict Pull-Ups/Chin-Ups
A2) 4-6 x :10-:20 Chin-over-Bar Hang
A3)  4-6x 10 Dumbbell Reverse Grip Curls

Use assistance on the Pull-Ups as needed.  For the Chin-over-Bar Hang, either go directly into it from your last Pull-Up or jump to the position after a brief rest. Focus on pulling your elbows down and back and aiming your sternum to the bar. Choose a load for the curls that you could perform for 12-14 reps at a “slower down, faster up” tempo.

Intermediate Skill/Strength Building Superset:
A1 4-6 x 5 Beat Swings
A2) 4-6 x 1-3 Paused Kipping Pull-Ups

Focus on a tight rhythm on the Beat Swings. You should be able to stop swinging on a dime! Focus also on holding you chin over and close to the bar with your elbows pulled down and back. Alternately, to begin to work on cycling reps you can perform 4-6 sets of 3-5 reps of a complex of: 3 Beat Swings + 1 Paused Kipping Pull Up.

Advanced Skill/Capacity Building:
4-6 x 5 Paused Kipping Pull-Ups

Pause at the top with chin over bar (or chest-to-bar if you can) before cycling on to the next rep. You also have the option to work on Butterfly Pull-Ups here if you already can consistently perform regular Kipping Chest-to-Bar Pull-Ups. 

Post work to comments.
Week 4 of 6

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30 Minutes for Quality:
4 Hang Muscle Snatches
4 Hang Power Snatches
4 Overhead Squats
5-10 Kipping Pull-Ups (or any Pull-Up variation you worked today)
2:00 Row/Bike/Jog

The Snatch work should be relatively light and unbroken. Focus on a close bar path and staying upright and stable on the Overhead Squats, modifying to Front or Goblet Squats as needed. The Pull-Ups (or variant) should taken at a relaxed pace, allowing you focus on movement efficiency and not on just getting the reps done. The intent of today’s conditioning is to stay out of the “pain cave” and to work at a sustainable and repeatable pace across the entire workout. Signs that you’re in the right zone are: consistent split times for rounds, a focused yet relaxed facial expression, and the ability to maintain nasal breathing throughout. These workouts should feel slightly easier that Tuesday’s intervals.

Post work to comments.

Mike C. gets tattooed by Jim at last year’s CFSBK Art Show

GET INKED AT THE ART SHOW

Are you an avid tattoo collector or maybe interested in getting your first? At next weekend’s Art Show (Saturday, December 14th), you’ll have the opportunity to get art permanently drawn onto your bod by Brooklyn tattoo artist, Jim Gentry (@gentrytattoo) of Hand of Glory Tattoo in Park Slope. Jim will be live tattooing at the Art Show from 7-10pm in 20-minute sessions from the flash sheet of small, simple designs pictured on the sign-up sheet (link below).

The price? Only $25.

The catch? There are only 9 slots total.

Sign up HERE

If you have questions about any of the above, email Coach Brett at Brett [at] CrossFitSouthBrooklyn.com.

This Saturday: Canned Food and Coat Drive!

This Saturday, December 7th, CFSBK will host a winter canned food and coat drive. Bring a lightly worn winter coat or 5 cans of food to the gym and get one free class on us!

There is a limit of one free class per member during the drive, but you may donate as many items as you wish! The free class may only be redeemed on Saturday. 

Coats will be donated to New York Presbyterian Brooklyn Methodist Hospital to help those in need of warmth this winter. Canned food will go to CHIPS (right around the corner on 4th). Not going to be at the gym on Saturday but still want to donate? Donation bins will be out Friday morning through Monday at noon!

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