Dumbbell Lat Pullover / Landmine Rotation Superset

A1) Dumbbell Lat Pullovers:
2 x1 4-16 @ 4121

A2) Landmine Rotations:
2 x 14-16 @ 4121

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

Post loads to comments
Week 2 of 6

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3 Rounds for Time:
15 Hang Power Cleans 155/105
12 Front Squats
9 Push Jerks

Post time and Rx to comments.

Today: Starting Strength Total at CFSBK

Coach Jeremy’s Starting Strengthers will wrap up their eight-week cycle today 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!

News and Notes

• Tomorrow’s 4:30pm Crossfit Preteens class is cancelled. 
• 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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Partner Metcons

In teams of 2 with one partner working at a time, partners alternate complete rounds of:

1) AMRAP 12 Minutes: 
20 Double-Unders
10 Dumbbell Deadlifts
10 Alternating Dumbbell Renegade Rows

Rest 6 minutes, then…

2) AMRAP 12 Minutes:
6 Burpees
8 Slam Balls
10 Wall Balls

Choose scaling options that allow for you both to move unbroken and relatively consistently. 

Post rounds, reps, Rx, and partner 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!

News and Notes

• Missing something? It might be in our latest lost and found dump! Be sure to claim your stuff before we donate it to CHIPS in a couple of weeks.
• This Monday’s 4:30pm Crossfit Preteens class is cancelled. 

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Dip / Romanian Deadlift Superset

A1) Matador Dip,  Box Dip, or Leg Assisted Box Dip: 
2 x 14-16 @ “Slower Down-Faster Up”

A2) Romanian Deadlift:
2 x 14-16 @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 2 of 6

_____________________

For Time:
15 Box Jumps 24/20
20 Single-Arm Dumbbell/Kettlebell Thrusters, Left 50/35
15 Box Jumps
20 Single-Arm Dumbbell/Kettlebell Thrusters, Right
15 Box Jumps
40/30 Calorie Row (30/22 Cal Bike)

Post time and Rx to comments.

This Week at CFSBK in Review

1. The CrossFit South Brooklyn Indoor Rowing Team is mounting its 11th annual CRASH-Bs campaign! Held in Boston each year, CRASH-Bs is the premier indoor rowing championship. The training program started this week, but there’s still time to sign up! Check out the event page for more info.

2. Throughout the years, we’ve been here to help you get your fitness on over the holidays. This year is no different! Head over to the Schedule page to see our 2019 holiday class schedule.

3. 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. Our 6th Annual Art Show will be Saturday, December 14th, and we need to know by Saturday, December 7th whether you want to participate. Go HERE for more info.

5. Coach Jeremy’s Starting Strengthers will wrap up their eight-week cycle this Sunday, November 24th 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!

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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.

C) Advanced Skill/Capacity Building

A) 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 2 of 6

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30 Minutes for Quality:
8 Hang Muscle Snatches
8 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.

Show Your Work in the 6th 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.

The aim of the evening isn’t to sell the work of our artists (though if that happens, great!), but to showcase the often hidden talents of CrossFitters, bring our community together in a novel way, and to continue being the coolest CrossFit gym on the planet.

Want to Participate?

We’re excited about everyone who has reached out so far, but we want to hear from more of you. If you are an artist (even if your art is just a hobby) and a CrossFitter at CFSBK or beyond, reach out to Coach Brett at Brett [at] crossfitsouthbrooklyn.com by December 7th to get on the roster of artists. If you haven’t participated before, your email MUST INCLUDE 2-3 images of pieces you would consider showing or pieces that are similar to what you would create for the show. The volume of responses we receive will determine how many of your pieces we can include.

Note: Several of you have asked if anyone can participate. Yes! But because we envision the show as an intersection of physical culture and the arts, the artist should be dedicated to fitness training (broadly conceived) in some way. They don’t have to work out at CFSBK.

The more diversity of mediums the better—painting, photography, film, collage, printmaking, dance, design, drawings, textiles, installations, or something we haven’t heard of yet.

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Dumbbell Bench Press / Pronated Grip Ring Row

A1) Dumbbell Bench Press:
2 x 14-16 @ 4121

A2) Pronated Grip Ring Row:
2 x 14-16 @ 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 2 of 6

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5 Rounds For Time:
20 Russian Kettlebell Swings
15 AbMat Sit-Ups
10 Push-Ups

Choose a KB load that is challenging for you. Modify volume and/or elevate your hands on the push-ups as needed.

Post time and Rx to comments.

December 15th: Wim Hof Fundamentals Workshop comes back to 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 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.)

Date, Time, and Pricing

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

Register Here!
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Acrobatic Team Gymnastics FIG (video)
Niksen: The Dutch Art of Doing Nothing Blue Zones

WOD 11.19.19

Every 5:00 x 5 Rounds

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

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 2 of 6

Have you seen Thomas H.’s photos from our fifth and final Friday Night Lights event of the year? Check them out here! 

2019 Holiday Schedule

Throughout the years, we’ve been here to help you get your fitness on over the holidays. This year is no different! Here’s what you can expect:

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

Tuesday, December 24th (Christmas Eve)

Normal morning/afternoon schedule and staffing.

Cancelled: Everything after 1pm

Wednesday, December 25th (Christmas Day)

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

Cancelled: Everything else

Thursday, December 26th

Normal staffing and schedule from 8am onwards.

Cancelled: 6am CrossFit, 7am CrossFit

Tuesday, December 31st (New Year’s Eve)

Normal schedule until 6:30pm.

Cancelled: Everything after 6:30pm

Wednesday, January 1st (New Year’s Day)

8am-9am New Year’s meditation/yoga event (details coming soon!)
9am Short Circuit
10am CrossFit
11am CrossFit
8am-12pm Open Gym

Cancelled: Everything else

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Seated Arnold Press / Back Squat Superset

A1) Seated Arnold Press:
2 x 14-16 @4121

A2) Back Squat:
2 x1 4-16 @ 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. Modify Back Squat to Goblet Squat as needed.

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

Post loads to comments.
Week 2 of 6

_____________________

3 Rounds for Time:
20 Alternating Front Rack Reverse Lunges 95/65
15 Burpees
10 Pull-Ups

The barbell comes from the floor and should be light for you, unbroken on the fast end. Modify volume on pull ups and/or to jumping pull ups or ring rows as needed. 

Post time and Rx to comments.

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

Train with an Olympian: Register for CRASH-Bs!

The CrossFit South Brooklyn Indoor Rowing Team is mounting its 11th annual CRASH-Bs campaign! Held in Boston each year, CRASH-Bs is the premier indoor rowing championship. The training program starts today, but there’s still time to sign up! .

Coach Nick is leading a crew of CRASH-Beasts to the 2020 CRASH-B Sprints on Sunday, March 1st, 2020 at Boston University’s Agganis Arena. Doors open at 7:00am. The CRASH-B Sprints is a one-day event with racing scheduled from 9:00am to 4:00pm.

Coach Nick will guide the team through a 14-week program based on his training regimen when he was competing at the Olympic level. The program includes:

• Three 2-hour technique clinics (which include a workout) plus 4 group races
• 1 T-shirt ($25 value)
• 6 days per week of programming access which includes rowing machine work, GHD, and other assistance work
• Remote coaching through video analysis
• Online support via the Facebook group, video analysis, and general support/feedback

Please contact Nick at Nick [at] Crossfitsouthbrooklyn.com with any questions.

Pricing

A) Full Access to CFSBK Facilities & Equipment

Full Payment Up Front (Non-Refundable)
Non-Member Rate: $450
Member Rate: $360 (20% discount must be applied through our front desk)
REGISTER HERE!

Three Monthly Payments
Non-Member Rate: $168 per installment ($504 total)
Member Rate: $134.40 per installment ($403.20 total)
REGISTER HERE!

B) No Use of  CFSBK Facilities & Equipment (Full Participation in Clinics and Tests)

Full Payment Up Front (non-refundable)
$280
REGISTER HERE!

Three Monthly Payments
$105 per installment ($315 total)
REGISTER HERE!

NOTE: Your card will be charged immediately for the first month and then again each month until the program ends (3 total payments). Payments are non-refundable once the charge has been processed; however, you can stop future payments at no penalty as long as you give the front desk 3 days notice.

If you’re already a CFSBK member and want to keep your recurring membership while training for CRASH-Bs, then Option B is for you. If you wish to put your current membership on hold, then Option A is appropriate.

Head over to the event page to see the full calendar of events.

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Dumbbell Lat Pullover / Landmine Rotation Superset

A1) Dumbbell Lat Pullovers:
2 x1 4-16 @ 4121

A2) Landmine Rotations:
2 x 14-16 @ 4121

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

Post loads to comments
Week 1 of 6

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AMRAP 10 Minutes:
40 Double-Unders
14 Toes-to-Bars
7 Power Snatches 135/95

Modify Dubs to to Alternating Foot Steps or 2x Singles as needed. Modify the Toes-to-Bars to Hanging Leg or Knee Raises or Sit-Ups as needed. The Power Snatches should be a medium-heavy load for you, something you can get to in 2-3 warm up sets. Scale the load and/or to Hang Power Snatches as appropriate. 

Post rounds, reps, and Rx to comments.

This Week at CFSBK in Review

1. Want to get better on the erg? Come to Coach Nick’s CRASH-Bs kick-off meeting today at 2:15pm in 608. This meeting is open and free to anyone who’s “erg-curious” and wants to learn more about what’s involved. Nick will explain the program in detail. There will not be a workout. Sign up details will be on the blog tomorrow!

2. Our new 6-week training cycle kicked off this week. Take a look at Monday’s post to find out what you can expect in our CrossFit group classes leading up to the holidays!

3. Congrats to Paul Bennett, our November Athlete of the Month! Read all about this CFSBKer, jazz saxophonist, writer, and dad HERE.

4. In this year’s final edition of The Update Show, Coaches David, Keith, and Brett wrap up the CFSBK Open Intramural League and highlight some coach and member accomplishments. 

5. Huge congrats to longtime CFSBKer Bob S., who currently sits at 65th place worldwide in the 60+ Masters Division, and Coach Brittney, who ranks 285th among all women IN THE WORLD. Incredible! You can see our full leaderboards in Friday’s post.

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Partner Metcon

In teams of 2…

AMRAP 30 Minutes:
20 Calorie Row (14 Bike)
20 Burpees
20 Calorie Row (14 Bike)
20 Box Jumps 24/20
20 Calorie Row (14 Bike)
10 Bar Muscle-Ups

One partner working at a time. Break the work up however desired. Choose a pace and scaling options that allow for one partner to be consistently be moving, the exception being on the Bar Muscle-Ups.

Scaling options for Bar Muscle-Ups:

• Jumping Bar Muscle-Ups (make these challenging by adjusting bar/box height)
• 2x Chest-to-Bar Pull-Ups
• 2x Jumping Chest-to-Bar Pull-Ups

Don’t Rip your hands! For Bar Muscle-Up folks doing this workout you might consider using a pair of WOD and Done grips available at the front desk.

Post rounds, reps, Rx, and partner to comments.

Here’s Coach Nick rowing in the 2019 Head of the Charles in Boston

Tomorrow: CRASH-Bs Info Session with Coach Nick

Do you hate and fear workouts that involve rowing? Or maybe you secretly love them but don’t want to admit it…? Either way, you have a good reason to train for the CRASH-B World Indoor Rowing Championship! Starting on Monday, November 18th, our resident Olympian Coach Nick will prepare participants for the March 1 event in Boston. Come to his info session tomorrow, November 17th at 2:15pm in 608. This meeting is open and free to anyone who’s “erg-curious” and wants to learn more about what’s involved. There will not be a workout.

Here’s some basic info:

• Everyone is welcome! There are no qualifying requirements, and you don’t have to be a CFSBK member. So tell your non-CFSBK friends! (If you have any!) In fact, you don’t even have to compete at CRASH-Bs to participate in this program.
• The events at CRASH-Bs are individual.
• The group will get together for three technique clinics (each of which will conclude with a workout) and four races.
• The workouts are DIY. Participants will do the workouts on their own.
• Nick will provide programming and support—including video analysis of your technique—throughout the program

At the info session at 2:15PM on Sunday, November 17th, in 608, Nick will explain the program in detail.

Send Coach Nick an email at Nick [at] CrossFitSouthBrooklyn.com if you plan to show up or if you have any questions.

Testimonials

“Is it cliche to say this program has changed my life?   Nick Peterson’s CRASH-B’s training program has changed my life. Rowing with coach Nick has given me back so much fitness, strength, and mobility that injuries and father time had robbed from me. His clear cut and scientific approach to the sport is one-of-a-kind, and I’d consider it a foolish regret to ever pass up an opportunity to train under his guidance. As the timing official at CRASH-B’s said to me during my first competition,”How’d you get HIM as a coach? He’s the best, you know. The best.” Plus, it’s a blast. I don’t know if there’s any training out there which creates such an atmosphere of camaraderie and fun. A rare opportunity to learn to be your best, from the very best. Not to be missed.” —Jim Williams

“CRASH-Bs is an excellent experience both from the mental and physical perspective. It is an incredibly well thought out program, varying intensity regularly while still pushing for clear and notable progress. It also provides a sense of camaraderie consistent with that of team sports. You’ll learn a great deal about rowing through Nick’s expertise and individual attention, and you’ll also learn about yourself through the training process. Finally, the culminating experience of Crash-Bs in Boston is a great reward in and of itself!” —Coach Keith

“Nick’s CRASH-B course was so much more rewarding than I first anticipated. It gave me the tools to push well beyond my limits and even changed the way I face challenges in my own life. I enjoyed the experience so much, I keep a photo of race-day on my fridge! So I’d encourage anyone who’s considering this challenge to seize the opportunity. You’ll get world-class training in rowing technique, learn how to design a winning strategy, and discover what you’re made truly of.” —Matt Cooper

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Dip / Romanian Deadlift

A1) Matador Dip,  Box Dip, or Leg Assisted Box Dip:
2 x 14-16 @ “Slower Down-Faster Up”

A2) Romanian Deadlift
2×14-16 @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 work to comments.
Week 1 of 6

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AMRAP 7 Minutes:
1, 2, 3, 4, 5, 6, 7, 8, 9, 10…
Dumbbell Deadlifts 50/35
Dumbbell Hang Power Cleans
Dumbbell Front Squats

The barbell load should be on the medium heavy side for you. Aim to choose a load you can do unbroken through about the round of 5, scale as needed. Must come to full extension on the final Deadlift moving to the hang before beginning cleans, and on the final hang Power Clean before beginning Front Squats. Use a mature rack position for the Front Squats, one with a full grip on the handles and the back globe resting on the shoulders. 

Post rounds, reps, and Rx to comments.

 

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A post shared by CrossFit South Brooklyn (@crossfitsouthbrooklyn) on Nov 14, 2019 at 7:34am PST

Open Intramural League Rankings: Final Results

Here’s our final edition of The Update Show for 2019. Coaches Keith, Brett, and David (who was heroically recovered from the park last week) wrap up the Open Intramural League and highlight some member and coach accomplishments. Just watch!

Current Ranking – Team – Overall Average 

1. The SMurphs: 21.45
2. Black Jacked: 22.88
3.The Pumpkin Spiced Lat-Days: 23.53
4. Muscle-Up Buttercups: 24.42
5. Tyrannosaurus Flex: 24.57

Huge congrats to longtime CFSBKer Bob S., who currently sits at 65th place worldwide in the 60+ Masters Division, and Coach Brittney, who ranks 285th among all women IN THE WORLD. Incredible! Here are CFSBK’s Open Leaderboards:

• Overall
• Women
• Men
• Women 35-39
• Men 35-39
• Women 40-44
• Men 40-44
• Women 45-49
• Men 45-49
• Women 50-54
• Men 50-54
• Women 55-59
• Men 55-59
• Women 60+
• Men 60+

Congrats to everyone who took part in the Open!

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Kettlebell Windmill BarBend
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