A1) Dumbbell Bench Press:
3 x 12-15 @ 4121

A2) Pronated Grip Ring Row:
3 x 12-15 @ 4121

Coach’s Notes:
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 work to comments.
Week 5 of 6
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AMRAP 12:00
3, 6, 9, 12, 15, 18, 21.., reps of:
Calories Rowed
Burpees

Coach’s Notes:
This workout gets more fun the farther you get! Did we say fun? Went meant harder, it just keeps getting harder. Make sure to keep your midline on your burpees and good posture during the row. Even with simple movements, move with integrity. Don’t be lazy. Have fun.

The Floor is Lava, Coach Whitney Edition

Samir’s offering Philosophical Counseling

One of our long term members, Samir C is offering a new service of Philosophical Counseling and wants to share it with the community.

Here is his Psychology Today Profile
and here is his blog post about it.

Philosophy is the heart of the therapeutic process; the various modalities of talk-therapy (psychoanalytic, interpersonal, cognitive-behavioral etc) find their foundations in philosophical schools of thought like, for instance, stoicism, existentialism. For enduring philosophical questions lie at the heart of our quests to seek happiness and self-knowledge for meaningful relationships and work, or relief from anxiety, grief, and depression. As a ‘philosophical counselor’ I can help you find means of raising and answering these questions, through conversations and engaged dialogue. My task is to bring ‘the wisdom of the ages’ through philosophical reflection and study to bear on our common, and yet deepest, problems. I hope to work with you to inquire into who you are, and may want to become, to helping you resolve, by introspection and thoughtfulness, the ‘problems’ that seem to stand in your way in being or becoming yourself. My task is not to show you ‘the way,’ but rather to help you find ‘your way.’

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Got something to share with the community? New business? Services needed or offered? Looking for a sublet? Send us the info at Josh (AT) CrossFitSouthBrooklyn.com

Every 5:00 x 5 Rounds

For Time:
3x
5 Power Cleans 135/95
5 Push Jerks
20 Double-Unders

Coaches Notes:
This is a repeat from 2 weeks ago with an additional rep per round on the barbell. The barbell should be on the medium-light side and unbroken. Modify the Dubs to Alternating Foot Steps or to 2x Singles as needed. These should be “hard but sustainable” efforts. 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 Thursdays.

Post work to comments.
Week 4 of 6

Allen fighting for those 185lb Clean ans Jerks during the Open

Next Level Weightlifting Club schedule change this week
NLWC will not meet this week on Wednesday night and instead will meet on Saturday from 1-3pm. We will resume our normal M/W/F weightlifting schedule the following week.

WIM HOFF SEMINAR @ CFSBK

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!

The intimate quality allows for ample personal attention, and feedback tailored to your specific situation. Whether you are looking to improve mental or physical performance, relieve symptoms related to an illness, or are just curious to find out what the Wim Hof Method is all about— a WHM workshop offers something for everyone.

The program generally kicks off with an introduction to the Wim Hof Method, and always includes a breathing session and an (optional) ice bath. At the end there is ample room for reflection, and the Instructor is there to answer questions throughout the workshop. (Wim Hof will NOT be at the workshop.)

Instructors have their own specializations, and there is some variation across the individual workshops. A detailed overview of the day is sent out upon registration.

If you have no prior experience with cold exposure, we recommend you finish your showers cold in the days leading up to the workshop. This may be overwhelming at first, but just try to relax, focus on your breath, and bring it into a controlled, steady rhythm.

Date, Time, and Pricing

Sunday, December 15th from 3:00pm to 7:00pm
Price: $125

Register Here!

Who is this workshop for?

This workshop is suitable for everyone, but does require a basic level of health. Out of precaution, we advise against participation during pregnancy, or if you are epileptic. People with cardiovascular issues, or any other serious health conditions should always consult a medical professional before starting the Wim Hof Method.
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He is The Ice Man Wim Hof

A1) Seated Arnold Press:
3 x 12-15 @4121 tempo

A2) Back Squat:
3 x 12-15 @4121 tempo

Coaches Notes:
Increase the weight from last week. Use a load that’s light enough to allow you to perform the prescribed reps at the prescribed tempo.

Rest around :30 between movements and 1:00 between sets.

Post loads to comments.
Week 4 of 6

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4 Rounds for Time:
20 DB Front Rack Reverse Lunges
20 Alternating Renegade Rows
20 Sit-Ups

Coaches Notes:
Today’s Renegade Rows are the version without a push-up. Choose a challenging load for the lunges and rows that you could perform unbroken, at least for the first round. Check the notes & photos below regarding DB Front Racks.

Theadora with a proper DB Front Rack. The dumbbells are in contact with the shoulders, elbows in front and the dumbbells are supported by the hands with palms facing up. There can be some variations to this, with the back head of the dumbbell off to the side of the shoulder instead of right on top, but in either case, there is an intentional front rack supported by the arms.

This version of the DB Front Rack was popularized when Dumbbells became a staple of the Open. In the context of the Open, this rack certainly makes holding on to the dumbbells much easier as they’re essentially draped over your shoulders as opposed to being supported by the arms. As a strategy for competition, when its within the rules this is fine, but for your day-to-day training, we recommend always using a proper Front Rack to maximize the benefits gained in shoulder stability, strength and stamina from not doing things the easy way.

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Dan Bailey does a horrendus Dumbbell workout CrossFit

A1) Dumbbell Lat Pullovers:
2 x1 12-15 @ 4121

A2) Landmine Rotations:
2 x 12-15 @ 4121

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

Post loads to comments
Week 3 of 6

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20:00 for Quality & Load
5e Turkish Get-Ups
5 Strict Chin-Ups
10e Side Plank Powell Raises
2:00 Jog/Row/Bike

Coaching Notes:
Use a load that allows you to perform the TGUs unbroken. Add weight or use assistance as appropriate for the chins. Focus on a strong bottom side on the Powell Raises. 
Post details to comments.

Clay R warming up. Clays group Ranky Tanky was recently nominated for a Grammy! Photo by Aaron W

Schedule Note:
There are no CrossFit Preschool or Kids classes today at 9 and 10am today.

Our new Sunday Open Gym schedule starts today. OG will be from 2pm-6pm. The gym will close at 6. Thanks!

The Turkish Get-Up by CrossFit

This video is one of CrossFit’s revamped exercise demo videos. CrossFit recently reshot much of their old video library. We post all of them on our Exercise Demo Library

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The Worlds Worst Translator Alternatino

AMRAP 7:00
10 Thrusters 115/80
3 Ring Muscle Ups

Rest 5:00

AMRAP 7:00
10 Box Jumps 24/20″
10 Russian KB Swings 32/24kg

Rest 5:00

AMRAP 7:00
Max Calorie Row/Bike
Aim to hold a consistent split throughout. 

Coaching Notes:
Athletes will start at different stations and rotate through the workouts working individually.

Thruster/RingMU AMRAP
The thruster weight should be medium-heavy. If you’re not doing muscle ups today, modify to Strict Low Ring Transitions or Banded Seated Muscle Ups, being sure in both modifications to move purposefully and catch the transition in a low dip. Alternately, if you don’t yet have the strength to perform a few pull-ups and dips, modify to 3x :10 Ring Support Holds (10 seconds = 1 Muscle Up).

Box Jump/KB AMRAP
Bias jumping to a lower box as opposed to step-ups. The KB load should be heavy but unbroken.

Bike AMRAP
Aim to hold a consistent split throughout. 

Post results & your favorite amrap to comments.

Burpee Shot but Aaron W.

Confirmed Artists for 2019 Art Show!

This year’s art show will be epic! Below are all the folks who will be sharing or performing their work! Save the date, Saturday, December 14th. More information 0n the event page.

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

Featured Artist
Live Tattooing by Jim Gentry
(flash sheet and sign-up details TBA)

Artists
Nidhi Jalan (video)
Katherine Akido 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)

Note: Yoga for Athletes is cancelled today

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The Zen of Weight Lifting New York Times

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

A2) Romanian Deadlift:
3 x 12-15 @4121

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

Post loads to comments.
Week 3 of 6

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AMRAP 10:00
1 Hang Power Snatch 155/105
3 Handstand Push-Ups

The hang power snatch should be on the heavier side for you for reps, scale up if the Rx’d load is not. Modify the HSPU to Wall Walks or heavy DB Push Presses as appropriate.

Post Rx and rounds completed to comments.

Alona and Erica put on a hoop performance at the 2017 CFSBK Art Show

Ever wonder what CFSBK would look like if it transformed into an art gallery? Well, those of us that participated in or attended CFSBK’s previous Art Shows know it looks pretty awesome. Our 6th Annual Art Show will be Saturday, December 14th, and we need to know by Saturday, December 7th whether you want to participate.

Today’s Schedule

9am Short Circuit
10am CrossFit
12pm CrossFit
4:30pm CrossFit
5:30pm CrossFit
630pm CrossFit
9am-1pm & 4:30-7:30pm Open Gym

Cancelled: 6am CrossFit, 7am CrossFit, 8am CrossFit, Fit 55+, Diapers & Dumbbells

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The Iron Triathalon with Jason Khalipa and Dan Bailey
Jason and Dan take on 1-20 reps of “Linda” which is:
1.5x Body Weight Deadlifts
1x  Body Weight Bench Press
75% Body Weight Clean

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 20 PVC Arch Hold
A3) 5-7 x :20 Active Bar Hang

Intermediate Strength Building Superset:
A1) 5-7 x 5 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 from a Rope Hang
A2) 5-7 x :20 Weighted Arch Hold

Post work to comments.
Week 2 of 6
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Partner AMRAP 20 Minutes
30 Power Cleans 135/95
30 Lateral Bar Burpees
30 Toes-to-Bars

Partners break up the reps however desired. The barbell weight should be medium-heavy, something you can move through sets of 5-10 reps. The Rx’d for the burpee is a two foot hop over the bar and a two foot landing. Modify Toes-to-Bars to Hanging Leg Raises, Hanging Knee Raises, or Si- Ups as needed. Choose an option that allows you to perform sets of 5-15 when fresh.

Pierre and Allie training to eat an entire Turkey while holding a squat.

We’re so grateful for our entire community of members and staffers here at CFSBK! For everyone heading out of the city, we’re sending out positive travel and relative vibes to you all. For anyone staying local, come on by to one of our classes today to feast on some fitness with awesome people before PRing your thanksgiving dinner.

Today’s Schedule

8am CrossFit
9am CrossFit
10am CrossFit
8am-11am Open Gym Membership

Cancelled: Everything else
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How to Support Indigenous People on Thanksgiving VICE

Dumbbell Bench Press / Pronated Grip Ring Row

A1) Dumbbell Bench Press:
2 x 12-15 @ 4121

A2) Pronated Grip Ring Row:
2 x 12-15 @ 4121

Use a load that’s light enough to allow you to perform the prescribed reps at the prescribed tempo. This will probably be in the ballpark of 40% for most folks. 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 work to comments.
Week 3 of 6
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4 Rounds For Time:
10 Alternating Pistols
25 Wall Ball Shots
50 Double-Unders

Modify the pistols to alternating reverse lunges and the double-unders to alternating foot steps or 100 singles as needed. Can you do the wall balls unbroken?

CFSBK circa May 2009.
This is when we were still renting space at the Brooklyn Lyceum. Sometimes the space would be double-booked with a local orchestra’s rehearsal times. We had to train as quietly as we reasonably could while we enjoyed a live performance during workouts.

This Week’s Class Schedule

Wednesday, November 27th

Normal schedule until 7:30pm.
Cancelled: 3:30pm CrossFit Kids, 4:30pm CrossFit Preteens, 7:30pm CrossFit, 8:30pm CrossFit, Next Level Weightlifting Club

Thursday, November 28th (Thanksgiving)

8am CrossFit
9am CrossFit
10am CrossFit
8am-11am Open Gym Membership

Cancelled: Everything else

Friday, November 29th

9am Short Circuit
10am CrossFit
12pm CrossFit
4:30pm CrossFit
5:30pm CrossFit
630pm CrossFit
9am-1pm & 4:30-7:30pm Open Gym

Cancelled: 6am CrossFit, 7am CrossFit, 8am CrossFit, Fit 55+, Diapers & Dumbbells

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18 Things to Do on Black Friday Instead of Shopping Frugalwoods

WOD 11.26.19

Every 5 Minutes x 5 Rounds

For Time:
3x
7 No-Push-Up Burpees
7 Deadlifts 185/125
7 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 Thursdays.

This workout is a repeat from 11.12.19 with an additional rep added to each round. Use the same scaling options you used that day 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 3 of 6

A message from Nancy G.: “Bonjourno from Roma, where I’ll live until mid-December, before heading to Spain and then London. The advantage to affiliated boxes, I’ve learned, is that I’m already familiar with the equipment and movements. It was funny watching an Italian-speaking coach correct someone’s Hang Power Clean and being able to grasp exactly what they were telling the client. Thanks for preparing me so well, and love️ to all my CrossFit Brooklyn peeps. CrossFit Colli Portuensi is the local box I wound up joining for the month I’m in Rome because they’re a terrific affiliated box. This is a picture of me with Davide Cova, who runs the place a la South Brooklyn style, including attentive coaching, a friendly crowd, rap music, and bare feet!” 

New OG Hours Start Sunday!

Starting this Sunday, December 1st, we’re moving Sunday Open Gym to earlier in the day and offering longer hours. Now you can get your fitness on from 2pm to 6pm. There will no longer be OG from 6-8pm. All OG will happen at 608 Degraw, but please make sure to check in at 597 Degraw before your workout.

Thanksgiving Schedule

We’ll be running on a modified schedule this Wednesday, Thursday, and Friday for Thanksgiving. Check out the Schedule page to find out what’s happening!

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How a Small US Town Became CrossFit’s Global Mecca CNN
The Hollow Body: The Most Important Skill to Master Breaking Muscle

Seated Arnold Press / Back Squat Superset

A1) Seated Arnold Press:
3 x 12-15 @4121

A2) Back Squat:
3 x 12-15 @4121

Increase weight slightly from last week. This week the reps go down but there’s a third set. Use a load that’s light enough to allow you to perform the prescribed reps at the prescribed tempo.
Modify Back Squat to Goblet Squat as needed.

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

Post loads to comments.
Week 3 of 6

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For Time:
60 Alternating Dumbbell Snatches 50/35
40/30 Calorie Row
20 Kipping Pull-Ups

The dumbbell is CrossFit Open weight and should be medium-heavy for you, unbroken on the fast end. Modify the Pull-Up volume to as few as half, or to Ring Rows as needed. 

Post time and Rx to comments.

Territory Foods Comes to CFSBK

We’re so pleased to announce that meal deliveries from our new partner Territory Foods start this week. As with our previous partner Kettlebell Kitchen, Territory will deliver healthy, delicious meals directly to CFSBK twice a week (Mondays and Thursdays). Their food is responsibly sourced, free of refined sugars, and they don’t use ingredients that contain gluten or dairy.

Unlike other services that churn meals out of massive central commissaries, Territory’s independent chefs work in their own fully certified, local commercial kitchens and bring their unique culinary skill to every meal. Shape what you get to just what you need with weekly plans you can personalize by when you get delivery, what size meals you’d like, nutritional approach you’re following, ingredients you’d like to avoid and more.

Head over to the Territory website to learn more, and be sure to get $25 off your first order by using the code LAUNCHDAY25 when you create your account.

Thanksgiving Schedule

We’ll be running on a modified schedule this Wednesday, Thursday, and Friday for Thanksgiving. Here’s what’s happening:

Wednesday, November 27th

Normal schedule until 7:30pm.

Cancelled: 3:30pm CrossFit Kids, 4:30pm CrossFit Preteens, 7:30pm CrossFit, 8:30pm CrossFit, Next Level Weightlifting Club

Thursday, November 28th (Thanksgiving)

8am CrossFit
9am CrossFit
10am CrossFit
8am-1pm Open Gym

Cancelled: Everything else

Friday, November 29th

9am Short Circuit
10am CrossFit
12pm CrossFit
4:30pm CrossFit
5:30pm CrossFit
630pm CrossFit
9am-1pm & 4:30-7:30pm Open Gym

Cancelled: 6am CrossFit, 7am CrossFit, 8am CrossFit, Fit 55+, Diapers & Dumbbells

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The Zen of Weight Lifting NY Times
So You Didn’t Hit a Milestone NY Mag