Back Squat

Every 2 Minutes x 8 Sets:
3 Reps at 65%

Use a 20X1 tempo and focus on speed out of the hole. 

Post loads to comments.
Week 4 of 4

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3 Rounds for Time:
500m Row
15 Push Presses 115/80
15 Burpees

The barbell should be medium heavy for you, unbroken on the fast end. Be careful to not come out too hot on the first round.

Post time and Rx to comments.

Coach Nick and the CFSBK Rowing Team at last year’s CRASH-B Sprints in Boston

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.

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New Study Says There’s No Safe Level of Alcohol Blue Zones
Meet Memo, the Marie Kondo of Fitness NY Times

Kettlebell Clean Skill Work

There will be an extended coach-led drills segment today before spending 15 minutes working variations on the Kettlebell Clean. Start light and work in low volume sets of 3-8 reps. The goal is to find an effective way to handle the bell that avoids “crashing” the bell onto your body and/or jamming your wrists. If you feel pretty comfortable with the movement there will be more advanced “play” options!

Post work to comments.
Week 3 of 4

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3 Rounds for Quality:
550m Jog
2x
30 Alternating Bent Over KB/DB Rows
:20 Single Arm Plank

Rest 2:00 between rounds.

Work at a pace that you could sustain for 60 minutes. Aim to score within a few seconds on the runs and the rounds each time. 

Post work to comments.

Photo by Thomas H. 

New Short Circuit Classes on Tuesday and Thursdays!

Have you tried our Short Circuit class? It uses some of the best training methods to give you a great total body workout in just one hour. Each class includes two circuits: the first helps you build muscular strength and stamina, and the second is a High Intensity Interval Training (HIIT) circuit to get your blood pumping. At Short Circuit, we want you to get sweaty, have fun, and build confidence, one workout at a time. We create an inclusive space where people can feel comfortable exactly where they are in their fitness journeys and—more importantly—challenge themselves to get better.

Last week we added Short Circuit classes at 9am on Tuesdays and Thursdays to help you get your fitness on. Here’s the full schedule:

Mondays at 9am
Tuesdays at 9am
Tuesdays at 5:30pm
Wednesdays at 9am
Thursdays at 9am
Thursdays at 5:30pm
Fridays at 9am
Saturdays at 9am & 10am
Sundays at 8am

Have a friend who might want to dip their toe into the world of CFSBK? Send them this post!

Pilates Cancelled Today

Today’s 12pm Pilates class is cancelled.

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Allow These 32 Slumping Pumpkins to Ease Your November Blues Atlas Obscura
You Shouldn’t Train Like the Pros to Build Muscle Breaking Muscle

Open Workout 20.4

For Time:
30 Box Jumps (20″, 24″)
15 Clean and Jerks (65, 95 lb.)
30 Box Jumps
15 Clean and Jerks (85, 135 lb.)
30 Box Jumps
10 Clean and Jerks (115, 185 lb.)
30 Single-Leg Squats
10 Clean and Jerks (145, 225 lb.)
30 Single-Leg Squats
5 Clean and Jerks (175, 275 lb.)
30 Single-Leg Squats
5 Clean and Jerks (205, 315 lb.)

Time cap: 20 minutes

Post time and Rx to comments.
Week 3 of 4

This Week at CFSBK in Review

1. Check out more of Thomas H.’s awesome photos from last weekend’s Friday Night Lights and Saturday group classes! 

2. It’s hard to believe, but the holidays are just around the corner. And, if you’re like many folks, you might be already be thinking ’tis the season… for pumpkin spiced everything and the ensuing holiday parties with cookies, cocktails and more cookies. But what if this year were different? Beginning on Monday November 18th, Coaches Jess and Chris Fox will be opening up limited spots for our 12 month nutrition coaching program through Alchemy Nutrition + Wellness. Check out Monday’s post for more details!

3. 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.

4. Don’t forget that we’ve added additional Short Circuit classes at 9am on Tuesdays and Thursdays. More chances to get your sweat on this fall!

5. On Thursday we reposted Coach Ro’s “Persistence, Resilience, and Truth,” some words of wisdom as we finish out the Open.

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

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How Walking Might Affect Our Sleep NY Times
Open Workout 20.4 Description and Strategies Morning Chalk Up

Split Squat / Bench Press Superset

A1) Front Foot Elevated Kettlebell Rack Split Squat:
3-4 x 10-12

A2) Single-Arm Dumbbell Bench Press:
3-4 x 10-12 

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

Post loads to comments.
Week 3 of 4

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5 Rounds or 20 Minutes for Quality:
50 Jump Rope Alternating Foot Steps
8-12e Side Plank Rotations
10-16 Alternating Archer Ring Rows
1:00 Bike

Post work to comments.

 

View this post on Instagram

 

A post shared by CrossFit South Brooklyn (@crossfitsouthbrooklyn) on Oct 31, 2019 at 1:10pm PDT

Open Intramural League Rankings: Week 3 Results

Here’s a very Halloween edition of The Update Show, in which Coaches Brett, Keith, David spookily fill you in on the Open Intramural League standings and other ghoulish stuff pertaining to the CrossFit Open. Terrifying!

Current Ranking – Team – Overall Average 

1. The SMurphs: 21.97
2. Black Jacked: 22.61
3.The Pumpkin Spiced Lat-Days:23.97
4. Tyrannosaurus Flex: 24.47
5. Muscle-Up Buttercups: 24.69

What will happen next? To find out, join us tonight starting at 7:00pm for our fourth 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.

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How to Get Enough Protein on a Plant Based Diet Fuel Your Fitness
Everything We Know About Exercise and Depression Outside

WOD 10.31.19

3 Rounds

In 5 Minutes:
20 Wall Balls
20 Kettlebell Swings
20 No-Push Up Burpees
20 Kipping Pull-Ups
Max Calories Rowed in Remaining Time

Rest 5 minutes between sets.

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. Choose a medicine ball load/height and kettlebell load that you feel comfortable with and could perform as unbroken sets. The Pull-Ups may be completed in as many as 4-5 quick sets, modify volume to as few as half, or to Ring Rows as needed. 

Post work to comments.
Week 3 of 4

This photo of Coach David doing 20.3 is the scariest thing we could find for Halloween. For a somewhat less scary time, do 20.4 with us tomorrow at Friday Night Lights! | Photo by Thomas H. 

Persistence, Resilience, and Truth

By Arturo Ruiz

Editor’s Note: As we enter the last two workouts of the CrossFit Open, here are some words of wisdom from Coach Ro. “Persistence, Resilience, and Truth” was originally posted on 2.21.19.

Persistence, resilience, and truth. This time of the year there is so much to learn. For CrossFit athletes, the goal is to take a risk, stare at yourself in the mirror, and get comfortable with being uncomfortable. The CrossFit Open is upon us, and I love watching individuals grow and learn through the process. Facing fear, anxiety, and stress about others’ perception is all a part of our experiences. They are real, and remember to not just push them under the rug. Use reliable resources to discuss these feelings, and use me to understand the context of what you may be feeling and experiencing. Those who do not judge or have bias toward your journey will be ones you can consistently look to for guidance.

For those who are not competing in the Open, this process and journey still has similar impact. Use it to your advantage and open up about the challenges you are facing, your successes and your failures.

Consider this:

Epictetus was once asked which words would help a person live a life of peace and goodness. The two words, he said, were ἀνέχου (bear) and ἀπέχου (forbear). (Another translation puts it at: Persist and Resist).

It’s remarkable how this wise man living in the ancient world, raised in a different culture and very different circumstances, speaking a very different language, in very different philosophies, could come to express the same concept.

But that’s why we must take it to heart. There is universality in their simple formula (though it’s not an easy one): We resist giving in, resist temptation, resist despair, and resist degradation. We persist in our efforts, we persist in trying to be a good example for others, we persist in our training, we persist despite the obstacles thrown at us.

The definition of forbearance perfectly captures both those ideas: Patient self-control. That’s our aim. Forever and always.

Have a great Open!

News and Notes

• Don’t forget that we’ve added additional Short Circuit classes at 9am on Tuesdays and Thursdays. More chances to get your sweat on this fall!
• Psst, do you subscribe to our newsletter? Please do to get monthly updates on general gym happenings, blog highlights, and programming info! Sign up HERE or via the link on the sidebar to the right.

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Should You Quit Drinking Diet Soda? Precision Nutrition
Why the Hip Thrust Is a Fantastic Tool for Building Strong and Powerful Glutes BarBend

Landmine Press

In 4-6 sets, build to a challenging set of 8-10 Landmine Presses on each arm, letting the non-dominant side be the limiter in load. 

Post loads to comments.
Week 3 of 4

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20 Minutes for Quality:
270m Jog
8e Single-Arm Dumbbell/Kettlebell Deadlifts
3 Wall Walks or 20 Alternating Wall Facing Hip/Shoulder Taps
3x:10 L-Sits 

Aim to consistently move at a pace that allows you to practice nasal breathing only. 

Post work to comments.

Coach Brittney ripping her way through 20.3 at Friday Night Lights last week | Photo by Thomas H. 

Friday Night Lights 20.4: Sign Up Now!

Our fourth Friday Night Lights event of the Open goes down this Friday, November 1st starting at 7:00pm. Take on 20.4 in a super-fun, high-energy environment!

Everyone is welcomed to participate. Get ready to throw down! The high fives will be plentiful.

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 20.3? 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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3 Reasons Why Bicep Curls Are Good for Your Shoulders BarBend
Diabetes: What It Is and Why You Need to Know About It CrossFit

Jerk Skill Complex

Paused Push Press + Paused Split Jerk + Split Jerk

Work up to a light-medium load on the complex, focusing on positions and speed over load. 

Post loads to comments.
Week 3 of 4

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For Time:
9/6 Calorie Bike
12 Burpees
15/12 Calorie Row
18 Russian Kettlebell Swings

Sprint through as fast as possible. Choose a kettlebell load that’s on the heavy side for you. 

Post time and Rx to comments.

Exhibit Your Work in the 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. We’d especially love musicians to perform throughout the evening.

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How to Make a Workout Plan in 3 Steps OPEX
What You Need to Know to Start Working Out After 50 Breaking Muscle

Paused Front Squat

5-5-5

Pause for :02 in the hole. Each set should be challenging but at a load that leaves a few reps in the tank. No failing, no bailing. Focus on maintaining an optimal front rack position throughout the entire set.

Post loads to comments.
Week 3 of 4

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For Time:
400-270-130m Run
75-50-25 Double-Unders
30-20-10 Dumbbell Hang Squat Cleans 35/20

Modify the Dubs to Alternating Foot Steps as needed. The dumbbells should be medium-heavy for you, with each round done in 1-3 sets. 

Post time and Rx to comments.

80-year-old CFSBK OG Jacinto B. getting after 20.3 at Friday Night Lights. Check out Thomas H.’s photos from Friday and Saturday! 

Alchemy Nutrition + Wellness Fall Sign Ups

It’s hard to believe, but the holidays are just around the corner. And, if you’re like many folks, you might be already be thinking ’tis the season… for pumpkin spiced everything and the ensuing holiday parties with cookies, cocktails and more cookies. But what if this year was different? What if instead of waiting for the New Year to set resolutions and create new goals, you started working on changing your approach before the holidays? What if you went into this holiday season with a mindset of trying to be just a bit better. That’s where we come in.

Beginning on Monday November 18th, Coaches Jess and Chris Fox will be opening up limited spots for our 12 month nutrition coaching program through Alchemy Nutrition + Wellness. Our mission is to help clients create a healthy relationship with food in order to improve overall health, wellness, and performance.

Now you might be thinking, “No way am I starting a diet before the holidays!” Well, thankfully this isn’t a diet. By developing healthy habits, our clients learn how to approach life’s stressors, and still enjoy life, in a way that supports their goals. We won’t tell you what you can’t eat, but we will help you identify options that better support your goals. Read more about the program below and contact us to reserve your spot now!

WHAT WE OFFER

Many people know what they should be eating but lack the structure necessary to do so consistently. At Alchemy Nutrition & Wellness, we use a client centered coaching program to provide the structure and accountability you need to finally make nutrition work for you. It’s not a quick-fix, short-term diet. There’s no counting, complicated meal plans, or elimination of any particular food group. Working side by side with your coach over the course of a full year, you’ll develop the habits necessary to eat better today, tomorrow, and next week, and to develop skills to be healthy for life.

WHAT RESULTS YOU CAN EXPECT

• A healthy relationship with food and the ability to enjoy it
• A deeper understanding of what foods to eat regularly and what serving sizes are appropriate, without the need to weigh and measure
• Independence from “dieting”
• Improved body composition and overall health
• Improved self esteem and confidence in other areas of your life

More Info

• Click to read more about Jess and to sign up!
• Click to read more about Chris and to sign up!
• Contact Alchemy for more info here!
• Alchemy at CFSBK!

CLIENT TESTIMONIALS

“I started doing the PN coaching program because after almost four years of steady weight training and two years of CrossFit, I just wasn’t seeing it in the mirror, and I was still scaling almost anything bodyweight, which felt super dispiriting. I wasn’t really sure what to expect, but I knew that hitting the gym wasn’t my problem, and something else might be needing a major shift. Since completing this program I am my lightest weight since college (half a lifetime ago), have kept it off for six months (and continue to lose), and have enjoyed lots of compliments and a new wardrobe among other things. Most importantly for me, I am NOT counting the days until I am done. What I learned on the program is not so much what to do—I have read LOTS of material on how to get shredded—but how to do it every day and stick with it.

Chris clearly knows what he is talking about, provides a mix of thoughtful feedback and tough love (depending on the day), and has gone through a lot of this personally (very successfully). He’s very good at boiling down to the key points, what I could/should be focusing on to keep me engaged. For the price of basically a personal training session each month, it’s well worth it for anyone that feels like they need to do some work in the kitchen. I can’t recommend it enough.” —Ben S. 

“I have spent my most of my life struggling with eating and weight issues. I’ve tried more programs and approaches than I care to remember. A year ago I started hearing people at CFSBK talking about this program and I was intrigued. Several things about the program were appealing. There wasn’t a menu plan, it was designed for a year long commitment and it involved meetings and contact with a coach I already had deep respect for. I signed on and can’t say enough about how life enhancing my experience has been. Yes I lost inches and pounds. Yes I gained some cool new tricks (hello pull ups!). But my biggest take away from my time with the program in general and Jess Fox in particular was that there is value in consistently making small choices to do a little better. An essential part of our sessions together was talking about what else was going on in my life not just focusing on food. Jess was always there to meet me where I was and she knew just how much to gently push me to a place just slightly outside my comfort zone. The daily lessons and work that came from PN helped me stay focused and grounded  even at times when I felt like my efforts were meaningless. I learned so much not just about eating, nutrition and performance but also about myself. I highly recommend the program. It’s a great gift to give oneself.” —Sasha S.

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What Made Dinos Sore? Scientific American
Blue Light Isn’t the Main Source of Eye Fatigue and Sleep Loss JSTOR Daily

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 2 of 4

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Aerobic Recovery Conditioning

20 Minutes:
Row or Bike 

Work at a pace you could sustain for an hour or more. You should be able to breath through your nose the entire time. Focus on 1-2 technique points that are pertinent to you, coming back to them throughout the piece as your mind strays elsewhere. 

Post work to comments.

More of Thomas H.’s photos from Friday Night Lights 20.2 can be found on our Flickr account. Keep an eye out for his 20.3 photoset! 

This Week at CFSBK in Review

1. On Monday, we posted “CrossFit for the Hunter-Gatherer,” CFSBKer Adam Kolesar’s account of training for a mountain hunting expedition with Coach Brett. It’s a great read that reveals just how widely applicable functional fitness can be.

2. You probably already follow CFSBK on Instagram, but it’s also a great way to see what our all-star coaching staff is up to. Here’s a quick list of who to follow!

3. Hey, do you subscribe to our newsletter? Please do to get monthly updates on general gym happenings, blog highlights, and programming info! Sign up HERE or via the link on the sidebar to the right.

4. Friday brought this week’s edition of The Update Show with Coaches Brett, Keith, and David. Watch it to find out what’s going on in the CFSBK Open Intramural League!

5. Missing something? It might be in our most recent lost and found dump! Be sure to claim you stuff before we donate it to CHIPS in a couple of weeks.

6. Starting this coming week, we’ll be adding additional Short Circuit classes at 9am on Tuesday and Thursdays. More chances to get your fitness on with us!

7. Today’s 11am Active Recovery class is cancelled.

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Getting Ready for the New York City Marathon NY Times
Annie Thorisdottir Does 20.3 in 5:41 Morning Chalk Up

Open Workout 20.3

For time:
21 Deadlifts, 225/155
21 Handstand Push-Ups
15 Deadlifts, 225/155
15 Handstand Push-Ups
9 Deadlifts, 225/155
9 Handstand Push-Ups
21 Deadlifts, 315/205
50-ft. Handstand Walk
15 Deadlifts, 315/205
50-ft. Handstand Walk
9 Deadlifts, 315/205
50-ft. Handstand Walk

Scaled Version

Men
“Diane”: 135lbs and Hand Release Push-Ups
2nd part: 185lbs and Bear Crawl with hips above head

Women
“Diane”: 95lbs and Hand Release Push-Ups
2nd part: 135lbs and Bear Crawl with hips above head

Time cap: 9 minutes

20.2 UNOFFICIAL

For Time:
21 Deadlifts
21 Dumbbell Press or Push Press
15 Deadlifts
15 Dumbbell Press or Push Press
9 Deadlifts
9  Dumbbell Press or Push Press
21 Deadlifts
21 Hand Release Push-Ups
15 Deadlifts
15 Hand Release Push-Ups
9 Deadlifts
9 Hand Release Push-Ups

Deadlift Weights
A) 225/315
B) 185/225
C) 155/205
D) 135/185
E) 95/135

No Rx on the dumbbells. The 21 should take you about 2-3 sets, the 15 should take 2-3, and the 9 should take 1-2 sets. You can start with Pressing and switch to a Push Press when you need to.

Post time and Rx to comments.
Week 2 of 4

Sabrina and Eduardo have their 20.3 game faces on

New Short Circuit Classes Start Tuesday

Have you tried our Short Circuit class? It uses some of the best training methods to give you a great total body workout in just one hour. Each class includes two circuits: the first helps you build muscular strength and stamina, and the second is a High Intensity Interval Training (HIIT) circuit to get your blood pumping. At Short Circuit, we want you to get sweaty, have fun, and build confidence, one workout at a time. We create an inclusive space where people can feel comfortable exactly where they are in their fitness journeys and—more importantly—challenge themselves to get better.

Last week we added Short Circuit classes at 9am on Tuesdays and Thursdays. Here’s the full schedule:

Mondays at 9am
Tuesdays at 9am
Tuesdays at 5:30pm
Wednesdays at 9am
Thursdays at 9am
Thursdays at 5:30pm
Fridays at 9am
Saturdays at 9am & 10am
Sundays at 8am

Have a friend who might want to dip their toe into the world of CFSBK? Send them this post!

Weekend Schedule Changes

Sunday’s 11am Active Recovery and 12pm Pilates classes are cancelled.

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CrossFit Open 20.3 Tips from Top Athletes and Coaches BarBend
Open Workout 20.3 Standards CrossFit Games (video)