Kipping Toes-to-Bar Strength Skill Work

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 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 from a Rope Hang
A2) 5-7 x :20 Weighted Arch Hold

Post work to comments.
Week 1 of 6

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30:00 for Quality:
10 Alternating Tall Kneel-to-Standing (Prisoner, Goblet, or Dual Rack)
5e Windmills (Dumbbell or Kettlebell)
5-10 Kipping T0es-to-Bars/Hanging Leg Raises/Hanging Knee Raises or Sit-Ups
2:00 Row or Bike

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 on the conditioning is to stay out of the “pain cave” and 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.

If you sign up for CRASH-Bs, you might just get to meet Coach Nick’s assistant Freya

Want to Reach Your Rowing Potential? Come to the CRASH-Bs Info Session with Coach Nick On Sunday, November 17th!

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 at 2:15 on Sunday, November 17th 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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As a Mountain Biking Motivator, Add an Electronic Assist NY Times
3 Methods for Working Around Knee Discomfort BarBend

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 1 of 6

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AMRAP 7 Minutes:
14 Push Presses 115/80
50 Double-Unders

Choose a loading option that you can stay unbroken on, modifying load and/or height as appropriate. Modify the Dubs to Alternating Foot Steps or 2x Singles as needed.

Post rounds, reps, and Rx to comments.

Register for Anti-Gravity Strength!

Struggling with your Pull-Ups? Stuck at the bottom of your Handstand Push-Up? Or do you just want to be able to do some badass weighted Chins? A new cycle Coach Ro‘s acclaimed Anti-Gravity Strength class starts Tuesday, December 3rd. This class always (and we mean always) sells out quickly, so get on it!

Each AG Strength class will be an hour-and-a-half long, focusing on the strength and skills needed to improve Pull-Ups and Handstand Push-Ups. This will include a variety of skill exercises, progressions, weighted and strict practice, and other techniques to teach, develop, and perfect your Pull-Up and Handstand Push-Up. This fundamental strength work will carry over into other CrossFit gymnastics movements, including the coveted Muscle-Up. The class meets 2 times per week for 8 weeks according to the schedule below.

Schedule

Tuesday, December 3rd to Saturday, January 25th 
Tuesdays from 6pm to 7:30pm
Saturdays from 11am to 12:30pm

SOLD OUT!

Wow, this one sold out fast! Check back in January for info on the next cycle. 

Cost and Eligibility

The cost is $160 per month ($320 total plus NY sales tax). This cycle is open to all CFSBK members as well as CrossFitters from other affiliates.

What Happens in a Class?

The first class will begin with an assessment of each individual’s upper body push, pull, and core strength. Once the assessment is completed, each AG Strength class will consist of skill work, strength development, and flexibility training based on your personal needs, weaknesses, and strengths. If a member chooses to do a CrossFit group class on the same day, we recommend doing the skill and strength work from the AG Strength cycle first. Arturo can advise you on this on a case by case basis. Just ask!

Testimonial

“I’ve done 3 cycles of AG Strength and will continue to do so. I’ve made so much progress with this class—not only in things we practice in AGS, but in movements we did not train in AGS but used in regular CrossFit classes. Let me tell you that I was a very poorly skilled person. I decided to take this class because I wanted to do a Pull-Up. That being said, I couldn’t do 5 Pull-Ups with a band. My upper body strength was mediocre at best. And, I didn’t know how to do a Wall Kick-Up, so I wasn’t even considering doing Handstand Push-Ups. The past 24 weeks were full of firsts: I did my first Chin-Up, Wall Kick-Up, Handstand Push-Ups with 3 then 2 then 1 AbMats, and Strict and Kipping Pull-Ups. Those are things we practice in AGS. But since the class focuses on upper body strength, I also improved in a bunch of things we didn’t even practice in class: Toes-to-Bar happened for the first time during the 1st cycle and now I’m able to do Toes-to-Bars in WODs (did 15-12-9-6-3 recently!). I also now can do Dips, Plank for 90+ seconds, Ring Transition + Hold, and many other small things that I was never able to do in classes. So, if you are a beginner, like me, and struggle with some things that seem basic to a lot of people—Toes-to-Bars, Pull-Ups, Push-Ups—I highly recommend this class. Trust Ro, push yourself and stick to the program for 8 weeks and will see mind-blowing results! As we say in Portuguese: se joga!”—Thaisa L.

News and Notes

• Have you done an AG Strength cycle with Ro? Give everyone your testimonial in the comments!
• 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 at 2:15pm on Sunday, November 17th in the annex!

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Double Your Leg Strength One Leg at a Time Breaking Muscle
The Open Is Over, Now What? Morning Chalk Up

WOD 11.12.19

Every 5 Minutes x 5 Rounds…

For Time:
3x
6 Burpees
6 Deadlifts 185/125
6 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 workouts. 

Post work to comments.
Week 1 of 6

November Athlete of the Month: Paul Bennett

As told to Chris Fox

Here we are again! We coaches are lucky to have so many wonderful members working on themselves within the walls of 597 and 608 Degraw Street. So much so that sometimes it’s challenging to pick just one each month. However, when Paul’s name was mentioned, he, like so many AOMs before him, was an obvious choice. From Silicon Valley before Silicon Valley was a thing, Paul is quite a humble jazz saxist who you may have caught onstage during his band’s set at last year’s CFSBK Art Show. Read on to learn a little more about the guy some folks know as “Benny”…

Hi Paul, and congrats! Like all great stories, let’s start at the beginning. When and why did you begin your journey at CrossFit South Brooklyn, and what were you doing fitness-wise prior?

Thank you! I’m humbled and honored. As almost any coach will tell you I have a long way to go. I started almost three years ago. I had been a member of various New York Sports Clubs over the years, but not very happy with them and never entirely engaged. So, I would quit, rejoin six months or a year later, and so on. It always seemed like something I had to do, rather than something I wanted to do. And I never had a plan, so I spent a ton of time running on treadmills, perhaps the most boring thing imaginable, or aimlessly using the machines.

At one point about 12 years ago I worked with a guy who was one of the first kettlebell trainers in New York City—he operated in a mixed-martial arts gym in midtown. Kettlebells are ubiquitous now, but there was a time when they weren’t common. He put me through some rigorous workouts with kettlebells and battle ropes. That was during the six months before my son was born, after which I stopped.

My wife and I used to pass by CFSBK occasionally, since my son did summer camps at Brooklyn Boulders and the Brooklyn Fencing Center. It looked intriguing, and we’d always vow to check it out sometime. One day she told me she’d signed us up for foundations. I didn’t really know what to expect—I wasn’t even sure what CrossFit was—but I went and never looked back.

Great story. Though having Theo created a break in your kettlebell routine those years ago, I guess he eventually led you back to fitness and to us! What were your initial impressions of the CFSBK environment?

I thought it was cool from the moment I walked in the front door. Brett taught my first foundations class (I was lucky to be the only person for the first class or two, until someone else, also named Paul, showed up), and he made me feel welcome and engaged. I also remember waiting in the front and watching a class and thinking it seemed so cool that all these people were working hard and seemingly enjoying it all. Plus I loved the fact that dogs were allowed. We’d just gotten Took, our Kerry Blue Terrier pup, and I thought it would be fun to bring him around. Now he comes at least once a week.

I remember “Bizarro Paul.” That’s when you told me to call you “Benny.” Also we love that fool of a Took! What’s your athletic background?

My father wasn’t big on team sports when we were kids—he felt it was better to learn sports that didn’t rely on too many other people, and that we would have our whole lives. So I played tons of tennis during my youth, all the way up through the end of college. My game is still pretty good because of all the time I put in when I was young.

Awesome that you still have those racket skills. Sounds like you have a track record for building habits and skills that can last a lifetime. Where did you grow up? Any interesting anecdotes you care to share?

I grew up in San José, California, long before the tech boom. It was a great place to grow up—quiet suburban streets where you could play ball or ride bikes. I have a twin brother and a younger brother. I guess the most interesting thing about my family is that my father was blind. He spent much of his career at the VA, where he and his colleagues developed some of the first reading machines for the blind, and taught people how to use them.

How’d you end up in Brooklyn?

I came to New York from San Francisco in 1996. I moved to Brooklyn Heights not long after September 11th 2001, first to a studio, then to a one bedroom with my girlfriend Courtney, whom I later married. When our son Theo was born, we moved to Boerum Hill. I don’t think I could live in Manhattan again, though I enjoy being there.

Right? I only go to Manhattan for things that don’t exist in Brooklyn…How do you mostly spend your days?

I’m a freelance writer, primarily in the financial services space, with a few steady clients. I worked at Fortune magazine for almost a decade, and so when I began freelancing I found myself in the business/finance niche. When my son was little, I took care of him myself—we never had a nanny. So I suppose you could say I’m really a “stay at home dad.”

Ha! You kid, but what a great opportunity to be able to spend so much time during those years with Theo. What are your hobbies other than CrossFit?

I’m a saxophonist, but I feel like it’s a little more than just a hobby. I moved to New York for the downtown music scene. In the early days I practiced a ton of hours, rehearsed, and played gigs. That’s slowed down a lot, though I still try to practice a little every day. I also study classical composition.

Check out some of Paul’s playing here!

Loved hearing you play at the Art Show last year. If you could place an ad in the NYC subway system, or on a huge billboard in Brooklyn that people would see every day, what would it say?

A quote I love from Thelonious Monk, “Lift the Bandstand,” which for me means that when you give it your all, you elevate those around you.

Great quote, and even better interpretation of it. What if any were your initial goals in the gym, and what are you working on now?

I’m not sure I had any initial goals, aside from “getting fit.” That changed as I got better, understood how things worked, and could begin setting goals for various lifts. I’ve struggled most with the snatch, which requires overhead mobility I still don’t have, though I will keep at it. Handstand push-ups, muscle-ups, and other gymnastics moves are a long way off. But I have gotten better at deadlifts, cleans, and many other things.

What I like and appreciate about the training is the fine-tuning. Sometimes the smallest pointer from a coach can be a major revelation, and lead to improvement.

Has CrossFit changed you?

Being part of the community is awesome. I was quite intimidated when I started, but on my second or third day I met the illustrious Charles Smith, who was very kind and became a sort of guide for me in the early days. Now I could name many people who have been encouraging and supportive, and absolute fun to be around.

There’s a reason why Charles a CFSBK Athlete of the Month alumnus. Do you (or have you) participated in any special programs at CFSBK?

About a year ago I signed up for Active Life Strength with Coach Keith, and ended up doing four or five rounds of it. It turned out to be just what I needed. I’m a little older than most people at CFSBK, and the program helped me improve mobility and balancing (i.e., making a weaker leg or arm stronger), which in turn helped me in group classes. For example, my Squats got much better in ALS — the weight I could handle rose substantially. I’ve also just started Coach Fox’s nutrition program — which I feel will prove to be a key element of my fitness journey.

What piece of advice would you offer to someone just starting Crossfit?

Dive right in! I waited about a month after Foundations to get going, and I was very nervous during my first few classes. But the coaches will guide you, the other members will support you, and you will be off to the races. There is no need to hesitate.

What keeps you coming back to CFSBK?

Everything: the coaches, the members, the physical space, the events. It’s a marvelous ecosystem. It’s always engaging, challenging, and interesting. I can’t imagine going anywhere else, and certainly not quitting. As long as we’re in Brooklyn, I’ll be showing up.

Shucks. Comments like that are always so good to hear and make our commitment as a staff even stronger. What qualities are important to you for a future Athlete of the Month?

Good question. Somebody dedicated to improvement, who embraces the CFSBK ethos, and who “lifts the bandstand” during class.

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Open Workout 20.4 Analysis Beyond the Whiteboard
Even Endurance Athletes Need to Spring Outside

Arnold Press / Back Squat Superset

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

A2) Back Squat: 
2 x 14-16 @4121

Rest :30 between movements and 1:00 between sets. 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 ball park of 40% for most folks. Modify to Goblet Squat as needed. 

Post loads to comments.
Week 1 of 6

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For Time:
500m Row

Then,

21-15-9
Dumbbell Thrusters 35/20 lbs
Kettlebell Swings 24/16kg

Post time and Rx to comments.

Reuters came to the gym a couple weeks ago during Friday Night Lights to profile our own 80-year-old badass Jacinto Bonilla. Watch! 

Upcoming Training Cycle Template

Training Cycle Dates: M 11/11/19 – S 12/22/19 (6 weeks)

Goals: This 6-week cycle will have a focus on accumulating muscle endurance, increasing motor control, and improving movement proficiency by using controlled tempo work with lighter weights at relatively higher volume. Expect to see lots of bodybuilding style strength supersets, longer aerobic pieces, and dedicated skill-strength work. Olympic lifting exposures will have a primary focus on variations that build strength endurance and will be mixed into the aerobic work we’re doing.

A note on tempo: To keep things simple, the prescribed tempo for the strength work (with the exception of Dips) this cycle is “@ 4121.” This should be read as:

4 seconds down/eccentric
1 second hold
2 seconds up/concentric
1 second hold

Take advantage of the time under tension that a slow tempo like this creates in order to get stronger and increase muscle endurance through good range of motion and positions.

Monday: Vertical Push/ Squat Superset + Metcon

A1) Seated Arnold Press

Weeks
1-2: 2 x 14-16 @ 4121
3-4: 3 x1 2-15 @ 4121
5-6: 3 x 8-10 @ 4121

A2) Back Squat

Weeks
1-2: 2 x 14-16 @ 4121
3-4: 3 x 12-15 @ 4121
5-6: 3 x 8-10 @ 4121

Modify to Goblet Squats as needed. Rest :30 between movements, 1:00 between sets.

Tuesday: Mixed Modal Aerobic Interval Training

The intent is to stay out of the “pain cave” and perform each piece at a sustainable and repeatable pace across each set 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.

Wednesday: Horizontal Push/Horizontal Pull Superset + Metcon

A1) Dumbbell Bench Press

Weeks
1-2: 2 x 14-16 @ 4121
3-4: 3 x 12-15 @ 4121
5-6: 3 x 8-10 @ 4121

A2) Pronated Grip Ring Row

Weeks
1-2: 2 x 14-16 @ 4121
3-4: 3 x 12-15 @ 4121
5-6: 3 x 8-10 @ 4121

Change the angle of the body to more horizontal and/or add a weight vest to increase the degree of difficulty. Rest :30 between movements, 1:00 between sets.

Thursday: Skill Work + Mixed Modal Steady State Aerobic Training

The gymnastics skill work will alternate between Kipping Pull-Ups and Toes-to-Bars. The intent on the conditioning is to stay out of the “pain cave” and 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.

Weeks
1, 3, 5: Toes-to-Bars
2, 4, 6: Pull-Ups

Friday: Decline Push/ Hinge Superset + Metcon

A1) Matador Dip, Box Dip, or Leg Assisted Box Dip

Weeks
1-2: 2 x 14-16 @ “Slower Down-Faster Up”
3-4: 3 x 12-15 @ “Slower Down-Faster Up”
5-6: 3 x 8-10 @ “Slower Down-Faster Up”

A2) Romanian Deadlift

Weeks
1-2: 2 x 14-16 @ 4121
3-4: 3×12-15 @4121
5-6: 3 x 8-10 @ 4121

A “4121” tempo is NO JOKE for Dips, even at just bodyweight. Use band assistance as appropriate or scale to a box version to complete the sets unbroken. Rest :30 between movements, 1:00 between sets.

Saturday: Partner Workout!

Generally written in “I go, You go” format, this creates a fun way to incorporate some medium intensity interval style work into our training.

Sunday: Vertical Pulling/Transverse (Rotational) Plane Superset + Metcon

A1) Dumbbell Lat Pullover

Weeks
1-2: 2 x 14-16 @ 4121
3-4: 3 x 12-15 @ 4121
5-6: 3 x 8-10 @ 4121

A2) Landmine Rotations

Weeks
1-2: 2 x 14-16 @ 4121
3-4: 3 x 12-15 @ 4121
5-6: 3 x 8-10 @ 4121

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

News and Notes

• Check back tomorrow to find out who is our November Athlete of the Month! 
• 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 at 2:15pm on Sunday, November 17th in the annex!

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How to Handle Your Family During the Holidays The Temper
CrossFit Rejoins Instagram Morning Chalk Up

Handstand Skill Work

Spend 15:00 working at the appropriate level on one or more of the following handstand progressions. Get plenty of rest between efforts and focus on perfect positions in a fresh state.

A) Working on a smooth wall kick-up

Rest as needed, when they’re consistently controlled, correct, and somewhat graceful, move on. The linked video is somewhat long but well worth a watch if you struggle with kicking up consistently.

B) Kicking up to a partner

Holding inversions focusing on stacking for sets of :05-:15 seconds. Partner’s alternate, rest as needed.

C) Working controlled kicking up with no spotter and safe exit strategies. 

D) Static Unsupported Handstand Attempts and/or Handstand Walking

Post work to comments.
Week 4 of 4

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30 Minutes for Quality: 
270m Jog
100′ Sled Push
10e Single-Arm Dumbbell High Pulls
130m Farmer Carry

Keep it aerobic and practice nasal breathing throughout today. 

Post work to comments.

This Week at CFSBK in Review

1. Be sure to check out Thomas H.’s photos from Friday Night Lights 20.4 and last Saturday!

2. Our 12pm Pilates class returns today with new instructor Frank Howell! Check out Thursday’s post to learn all about Frank and his class.

3. 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 at 2:15 on Sunday, November 17th.

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. Friday brought another edition of The Update Show. Watch it to find out what’s going on in the CFSBK Open Intramural League!

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Kettlebell Kitchen Shuts Doors Morning Chalk Up
Working Out and Menstruation BarBend

Open Workout 20.5

For Time (partitioned any way):
40 Muscle-Ups
80 Calorie Row
120 Wall Ball Shots, 20/10, 14/9

Time Cap: 20 Minutes

Post time and Rx to comments.
Week 4 of 4

CFSBK CRASH-Beasts training at one of last year’s technique clinics

Want to Reach Your Rowing Potential? Come to the CRASH-Bs Info Session with Coach Nick On Sunday, November 17th!

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 at 2:15 on Sunday, November 17th in the Annex. 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 the Annex, 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

Yoga Cancelled Today

Today’s 10am Yoga for Athletes class is cancelled.

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Open Workout 20.5 Description and Strategies Morning Chalk Up
20.5 Tips from Top Athletes and Coaches BarBend

Turkish Get-Up / Rear Foot Elevated Romanian Deadlift Superset

A1) Turkish Get-Up:
3-4 x 4-6 Each Arm

A2) Rear-Foot-Elevated Barbell Romanian Deadlift:
3-4 x 8-10 Each Leg 

Performed as a superset. Work up to a challenging set or two on each exercise. 

Post loads to comments.
Week 4 of 4

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Every Minute on the Minute x 20:
1) :40 Bike, Hard Effort
2) :40 Weighted Hollow Body Hold (scale up to Flutter Kick as able)
3) :40 Russian Kettlebell Swings
4) :40 Sandbag Hold
5) Rest

Post work to comments.

 

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A post shared by CrossFit South Brooklyn (@crossfitsouthbrooklyn) on Nov 7, 2019 at 12:48pm PST

Open Intramural League Rankings: Week 4 Results

In this week’s edition of The Update Show, Coaches Keith and Brett embark on a magical mystery tour to find Coach David. They also fill you in on the Open Intramural League standings and make some predictions about 20.5. Watch the shenanigans!

Current Ranking – Team – Overall Average 

1. The SMurphs: 21.9
2. Black Jacked: 23.18
3.The Pumpkin Spiced Lat-Days: 23.92
4. Muscle-Up Buttercups: 24.31
5. Tyrannosaurus Flex: 24.49

To find out who’s gonna win this thing, join us tonight starting at 7:00pm for our fifth and final Friday Night Lights event of the season. Everyone is welcomed to participate.

Go HERE to sign up for a heat! 

Please note that we’ll be offering 4:30pm and 5:30pm classes on Friday nights throughout the Open, but Friday 6:30pm classes will be cancelled. Because Friday is no longer a scheduled rest day, we’ll be running the Open Workouts only during Friday Night Lights and Saturday group classes. You can, of course, also do the workouts during Open Gym.

Yoga Cancelled Tomorrow

Tomorrow’s 10am Yoga for Athletes class is cancelled.

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WOD 11.7.19

3 Rounds

In 5 Minutes:
12e Single-Arm Kettlebell Swings
24 Alternating Leg Goblet Reverse Lunges
8 Kipping Chest-to-Bar Pull-Ups
Max Calories Rowed In Remaining Time

Rest 5 minutes between sets.

Choose your own kettlebell load. Complete each round of today’s work at a pace that you could maintain for 20+ minutes. Pace as needed in order to have similar splits for each movement and set, and a similar score for each row. The first round should feel “too easy,” the second and third ones just right.  The Pull-Ups may be completed in as many as 4-5 quick sets: modify to Chin-over-Bar, volume to as few as half, or to Ring Rows as needed.

Post work to comments.
Week 4 of 4

Sunday Pilates Returns This Week!

Our Sunday 12pm Pilates class returns this week with new instructor Frank Howell! The Pilates Method can be great “accessory work” for a CrossFitter, not only because it improves flexibility and strengthens the abdominal and back muscles, but mainly because it can help you figure out how to use these muscles properly. We’ll go over neutral pelvis, engaging the transversus abdominis (say WHAT?), stabilizing the rib cage, and finding good shoulder girdle positioning. If any of this sounds intriguing to you, drop on in! You can use your punchcard or any recurring membership for Pilates.

A recent Athlete of the Month, Frank has been a member of CFSBK since 2013 (ish), and he is quick to share that his favorite CrossFit movement is the Double-Under (right? total weirdo!) and his preferred lift would be the Power Clean. These days you’ll find him at evening group classes during the week, late morning classes on the weekend, and Sunday Active Recovery as often as he can make it.

Frank has been doing Pilates since 2002 and initially got started as a way to focus on general fitness. Over time, Pilates became a key part of how he combats the impact of a career spent sitting at a desk, hunched over a computer keyboard. But in addition to Pilates being the antidote to modern life in NYC, he is a firm believer that Pilates helps athletes do movements they love to do. He has seen Pilates improve his running results (marathoner, no biggie…) and absolutely has seen it impact his efforts at CFSBK. Frank received his teaching certification from Core Pilates NYC.

Frank currently teaches Pilates in Manhattan at The Pilates Local (which, fun fact, is owned by the founder of CFSBK’s Pilates program Kristin Hoesl) and is excited to start teaching at CFSBK! He looks at this place as a community that he belongs to and cares about, and is pumped about being able to contribute to that community in this very specific way. He is also a HUGE fan of the previous two CFSBK Pilates instructors and continues chasing them around the city to take their classes. He is totes excited to be taking the Pilates torch forward and can’t wait for class on Sunday!

News and Notes

• 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.
• Join us tomorrow for our fifth and final Friday Night Lights event of the Open! 

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Bench Press

A) 4-4-4
B) 75% x max reps

Warm up and perform a few heavy sets of 4, followed by a rep out at 75% of today’s heaviest set. No failing. Aim to leave a rep in the tank on the heavy sets and 2 reps in the tank on the rep out set.

Post loads to comments.
Week 4 of 4

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4-5 Rounds or 20 Minutes For Quality:
270m Jog
10 Push-Ups
15 Goblet Squats
:20e Single-Arm Ring Row Hold

Take the runs at a moderate pace that you could sustain for the full 20 minutes. Modify the Push-Ups to elevated as needed. Choose a load on the Goblet Squats that you could use for a set of 20 reps. For the Single-Arm Ring Row Hold, scale up to single leg-single arm as able. 

Post work to comments.

Thomas H. has photos from Saturday’s classes, like this one of Mary going beat mode, up on Flickr!

Friday Night Lights 20.5: Sign Up Now!

Our fifth and final Friday Night Lights event of the Open goes down this Friday, November 8th starting at 7:00pm. Take on 20.5 in a super-fun, high-energy environment!

Everyone is welcomed to participate. Get ready to throw down!

Go HERE to sign up for a heat! 

We invite everyone to come out and cheer for your fellow CFSBKers! BYOB, if you’re into that.

Please note that we’ll be offering 4:30pm and 5:30pm classes on Friday nights throughout the Open, but Friday 6:30pm classes will be cancelled. Because Friday is no longer a scheduled rest day, we’ll be running the Open Workouts only during Friday Night Lights and Saturday group classes. You can, of course, also do the workouts during Open Gym.

Wondering how you stack up after 20.4? 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+

Thank you to Coach Brett for putting these together!

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Ring Muscle-Ups

A) Foundations Building Superset

For someone who is not yet strong enough, and thus will benefit more from strength work than skill work.

A1) 5-7 x 1-3 Strict Perfect Pull-Ups or Ring Pull-Ups
A2) 5-7 x 3-5 Dips. Rings, or Matador 
A3) 5-7 x :10 x 2 Ring or Box Support hold

Rotate through the exercises in order, resting as needed to make each exercise challenging while holding perfect positions. Use bands as needed on the Pull-Ups. Use bands or perform Bench Dip as needed on the Dips. 

B) Low Ring Transition Work

For someone who has the requisite strength, but little to no experience on the rings or trying Muscle-Ups.

5-7 x 3-5 Strict Low Ring Transitions

Move without momentum and always establish mature support positions at the bottom and top of the rings (if pressing out the Dip) on each and every rep.

C) Dynamic Muscle-Up Transitions

For someone who has done a few Strict Muscle-Ups or has the requisite strength and is very close.

8-15 x 1-2.

If you can consistently perform these well then try attempts on the high rings.

D) Muscle-Up Consistency/Capacity Work

Every Minute on the Minute x 12:
1) 10 Russian Kettlebell Swings
2) 1-5 Muscle-Ups (Strict or Kipping)

The goal of this work is to perform ring muscle ups in a semi-fatigued state. If the Muscle-Ups alone are very challenging for you then skip the swings and do Muscle-Ups every other minute. 

Post work to comments.
Week 4 of 4

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For Time:
25 Deadlifts 185/125
20 Box Facing Jump Overs 24/20
15/11 Calorie Bike

Fast one today. Set a fast pace and aim to hang on. 

Post time and Rx to comments.

Andre says, “Check out Thomas’s photoset from Friday Night Lights 20.4 on our Flickr account!”

News and Notes from CFSBK Members

• Nick P. teaches piano to children of all ages; his lessons are tailored to each student’s interests. If you know anyone looking for lessons, please help get the word out! You can check out Nick’s website here.
• On this Saturday, November 9th at 5pm, Stacey T. is hosting a salon called Burnt Toast at Halyard’s in Gowanus, and it’s open to anyone who wants to share new work. More info can be found here!
• Saul M.’s hospital is dispensing free flu shots in November. Go here to see the flyer.
• Richard G. wants you to know that the MTA is taking a holistic look at bus networks across the city to improve service and identify unmet needs. The Bus Network Redesign is coming to Brooklyn and the MTA will be holding several open houses as part of a community engagement process this month and next. Go here for info on these open houses.

Got something of note going on in your life? Let us know! We want to hear about your businesses , events, personal victories, discoveries, media campaigns, small government coup d’états, and interesting links. Send awesomeness to: Josh [at] crossfitsouthbrooklyn.com.

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