Farmer Carry

5-7 Sets x 10 Seconds.

Rest 1:30 – 2:00 between sets. Start with a load you can carry for 10+ seconds without putting down and progress each week from there with the goal of building in weight each week. You should be able to load both handles with the same (ore more) weight you used for the Single-Arm Carries last week.

Post loads to comments.
Week 4 of 6

_____________________

AMRAP 7 Minutes:
7e Single-Arm Dumbbell Push Presses 50/35
7 Box Jumps 24/20
7 Kipping Pull-Ups

The dumbbell should be heavy but unbroken for you. Reduce the volume on the Pull-Ups as needed to be able to complete the reps either unbroken or with very minimal rest, or sub Ring Rows or bands as appropriate. 

Post rounds, reps, and Rx to comments.

11 days to go until Fight Gone Bad 2019! As of 7pm on Tuesday night, we had raised around $7,500 for the Sunrise Movement. Can we make it to $8,000 by midnight on Wednesday? Go HERE to donate! 

Upcoming Wim Hof Method Workshops at 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. This time around we’re offering two different seminars, a full Fundamentals Workshop on October 19th and a 2-hour session on October 26th for those who have already taken the Fundamentals seminar.

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.

Dates, Times, and Pricing

Fundamentals Workshop
Saturday, October 19th from 4:00pm to 8:00pm
Price: $125

Register Here!

2-Hour Breathwork and Ice Bath
Saturday, October 26th from 3:30pm to 5:30pm
Price: $45

Register Here! 

Who are these workshops for?

These workshops are suitable for everyone, but do 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.

What to Bring

• Warm comfy clothes
• Yoga mat (CFSBK has plenty you can borrow!)
• Bathing suit and towel (if ice bath bound)
• Open minds and hearts

_____________________
Global Warming May Dwindle the Supply of Omega-3 Scientific American
3 Ways to Use Kettlebells for Active Recovery BarBend

Snatch Complex

Fitness
Every 2 Minutes x 5 Sets:
Snatch Deadlift + Mid-Hang Power Snatch + Overhead Squat

Build to a heavy load for the day.

Performance
Every 2 Minutes x 5 Sets:
2 Position Snatch (Mid Hang > Below The Knee)

Build to a heavy load for the day. 

Post loads to comments.
Week 4 of 6

_____________________

30 Minutes or 5 Rounds for Quality:
270m Jog
5 Snatch Sots Presses
10/10/10 Wall Balls
:30 Side Plank Left
10/10/10 Russian Kettlebell Swings
:30 Side Plank Right

To be completed using nasal breathing only. Work at a sustainable pace throughout, resting 10 to 20 seconds between movements as needed to maintain that pace. For the Snatch Sots Presses, add a small amount of weight if you can, or modify to a single-arm dumbbell version as needed. For the Wall Balls and Russian Kettlebell Swings, you’ll perform a set of 10 reps, pause and take 3-5 deep “ribs down” breaths before repeating twice more. Choose a load/height on the wall ball and kettlebell that you can handle well.

Post work to comments.

Fight Gone Bad Leaderboards and Career Transition Workshop (T-Minus 12 Days!)

With just 12 short days to go until Fight Gone Bad 2019, we’re just shy of $7,000 raised for the Sunrise Movement. There’s still lots of time to send out your personalized version of the email template we recently posted. You might include the stirring speech Greta Thunberg gave to the UN yesterday!

Congrats to those teams and individually topping our leaderboards on CrowdRise. Below are our top fundraisers from both the individual and team divisions:

Top 3 Teams:

1. You’re the WOD That I Want: $2,800
2. Bob’s Burpees: $2,020
3. The AMRAPs Family: $1,465

Top 3 Individuals:

1. Charles S.: $2,700
2. Mike I.: $1,625
3. Katherine D.: $1,440

From the looks of it, we’ll see some awesome costumes this year!

On October 5th from 4pm to 7pm (right after Fight Gone Bad), Nancy G. will host a Career Transition Workshop limited to 8 participants, and 100% of your tax-deductible $100 contribution will go to the Sunrise Movement. We’ll have more info and a sign-up link very soon, so put it on your calendar!

_____________________
Naomi Klein: We Are Sleepwalking toward Apocalypse JSTOR Daily
How Vitamins Enabled America’s Processed Food Revolution The Atlantic

Single Leg Romanian Deadlift / Push Press Superset

A1) Rear Foot Elevated Single Leg Dumbbell Romanian Deadlift
3 x 6-8 @ 4111

As shown in the video but with two dumbbells. Start light enough to use the prescribed tempo and to build in load over the next 3 weeks.

A2) Barbell Push Press:
3 x 3-5 @ 41X1 

The bar should not be crashing back to the rack position. You should still able to use the prescribed tempo and to build in load over the next 3 weeks.

Sumo Deadlift

3 x 3-5 @4111

Use a double overhand grip and control the tempo, using a switch grip only if you need it. Hook grip is preferred. You should still able to use the prescribed tempo and to build in load over the next 3 weeks. Here’s a useful demo video. 

Post loads to comments.
Week 4 of 6

_____________________

Cash Out

Tabata Hollow Hold or L-Sit

Post work to comments.

Photo by Robert C. 

Fight Gone Bad Fundraising Update and Tips

We’re less than TWO WEEKS away from Fight Gone Bad 2019, and so far CFSBKers have raised $6,195 for the Sunrise Movement. That’s amazing, but we still have quite a ways to go before we reach our $20,000 goal. Even if you’re not taking part in the event, you can go HERE to donate to your favorite team

Have you started fundraising yet? We’ve included some fundraising tips below to get you started, adapted from Convio. Below you’ll also find some info about the Sunrise Movement that you can send to your potential donors.

Tip #1: Start early. The sooner you start asking for donations, the more money you will raise.

Tip #2: Set a challenging but attainable goal. Your fundraising goal should be a stretch, but doable. If you are getting close to your goal, then raise it so people continue to donate.

Tip #3: Contact everyone you know. Start with your email address book, then your regular address book and member lists from clubs you belong to. You’ll be surprised who gives!

Tip #4: Customize your emails. Make the email template we posted last week yours! Include a personal story—why you’re raising money, why it’s important to you, and where the money goes.

Tip #5: Create an email schedule and stick to it. Set dates to send a first email announcing your participation, a second email asking for donations, an update email, and a ‘last chance’ email.

Tip #6: Ask, ask, and ask again. People can only make a donation if you give them the opportunity. Don’t be shy about asking more than once. People need to be reminded!

Tip #7: Add social media to the mix. Use Facebook, Instagram, or LinkedIn to update friends on your fundraising and provide a direct link to your fundraising webpage.

Tip #8: Get creative. Add the URL for your fundraising webpage to your email signature. Hold an auction. Throw a party!

Tip #9: Stay focused. Remind yourself of why you are participating in the event, and how the money you will raise will help others. Turn to other fundraisers for inspiration and ideas.

Tip #10: Send a personalized thank you. After you’ve completed your fundraising, send your results to donors and thank them again for their help. You might need their support again next year!

The Sunrise Movement is building an army of young people to make climate change an urgent priority across America, end the corrupting influence of fossil fuel executives on our politics, and elect leaders who stand up for the health and wellbeing of all people.

This is a group of ordinary young people who are scared about what the climate crisis means for the people and places we love. We are gathering in classrooms, living rooms, and worship halls across the country. Everyone has a role to play. Public opinion is already with us – if we unite by the millions we can turn this into political power and reclaim our democracy.

_____________________
The 2020 Open CrossFit
Why Are You Chasing PRs and Personal Bests Breaking Muscle

Pull-Up Clusters

4 x 5/3/2

In this format you’ll perform a set of 5 Pull-Ups, rest 20-30 seconds, then perform a set of 3 Pull-Ups, rest 20-30 seconds, and finally perform a set of 2 Pull-Ups. Rest 1:30 – 2:00 between “clusters.” Use a load or level of assistance that is, more challenging than last week but still allows you to perform at least 6+ quality reps. Modify to challenging Ring Rows as needed.

Post work to comments.
Week 3 of 6

_____________________

For Time:
100 Double-Unders
9 Overhead Squats 135/95
9 Muscle-Ups
75 Double-Unders
6 Overhead Squats
6 Muscle-Ups
50 Double-Unders
3 Overhead Squats
3 Muscle-Ups

Modify the Dubs to Alternating Foot Steps or 2x Singles as needed. The Overhead Squats should be medium-heavy for you and unbroken on the fast end. Squat Snatches count as reps. Modify volume on the Muscle-Ups if you can do them but 18 reps in this context is a lot for you. Alternately, sub 2x Ring Dips or Push-Ups  instead as a lower skill/similar intensity movement. 

Post time and Rx to comments.

Upcoming Wim Hof Method Workshops at 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. This time around we’re offering two different seminars, a full Fundamentals Workshop on October 19th and a 2-hour session on October 26th for those who have already taken the Fundamentals seminar.

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.

Dates, Times, and Pricing

Fundamentals Workshop
Saturday, October 19th from 4:00pm to 8:00pm
Price: $125

Register Here!

2-Hour Breathwork and Ice Bath
Saturday, October 26th from 3:30pm to 5:30pm
Price: $45

Register Here! 

Who are these workshops for?

These workshops are suitable for everyone, but do 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.

What to Bring

• Warm comfy clothes
• Yoga mat (CFSBK has plenty you can borrow!)
• Bathing suit and towel (if ice bath bound)
• Open minds and hearts

_____________________
Collagen in Your Coffee? The Conversation
10-Year Affiliate Summit: What to Expect Morning Chalk Up

Partner Metcons

AMRAP 15:00:
30 Deadlifts 225/155
30 Box Jumps 24/20

Partners may break up the reps however desired. Barbell load should be medium-heavy for you, something you could perform a set of 12+ reps with.

Rest 5:00, then…

AMRAP 15:00:
30 Calorie Row
15 Handstand Push-Ups

Partners may break up the reps however desired. Strict or Kipping Handstand Push-Ups are okay, as is scaling range of motion to up to 1 AbMat. Modify the volume or to Wall Walks or Heavy Dumbbell Push Presses (1:1) as needed. 

Post rounds, reps, Rx, and partner to comments.
Week 3 of 6

This Week at CFSBK in Review

1. Fight Gone Bad fundraising is officially underway! This week we provided an email template you can use to get started. Stay tuned next week for some additional tips.

2. Thursday was CFSBK’s 12th anniversary! WOW. In case you missed it, here’s a special video message from Coach David to our members and staff on this occasion.

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. This time around we’re offering two different seminars, a full Fundamentals Workshop on October 19th and a 2-hour session on October 26th for those who have already taken the Fundamentals seminar. Head over to Wednesday’s post for more info!

4. Registration for our new cycles of Starting Strength program opened on Tuesday. There are still some spots left in a couple of cycles. Go HERE to get stronger!

5. Sunday’s 11am Active Recovery class is cancelled. 

6. Thanks to everyone who came out to the Mario Kart tournament last night! 

_____________________
What Makes Ambition Come and Go? NY Mag
Diversify Your Strength Portfolio Breaking Muscle

Front Squat

3 x 3-5 @ 4211

Heavier than last week. No grinding. 

Post loads to comments.
Week 3 of 6

_____________________

2 Rounds
In 6 Minutes:
800m Run

Then…

AMRAP in remaining time:
2, 4, 6, 8, 10, 12…
Dumbbell Hang Squat Cleans 40/25
Burpees

Rest 4 minutes between rounds. Work at a repeatable pace and aim to score similarly to within a few seconds on the runs and reps on both pieces. Intended run times are between 3:00 to a little over 4:00, modify the distance as needed to 550m. The dumbbells should be medium-heavy for you, unbroken through about the round of 8 or beyond. 

Post work and Rx to comments.

Tonight: Mario Kart Tournament at CFSBK!

Get ready! Tonight starting at 7:45pm, we are hosting a Mario Kart tournament. Relive your college years, childhood, adolescence, infancy, adulthood, or whatever the case may be. We’ll be playing on the BIG SCREEN in 597.

About a week before, we’ll going to set up a practice station by the couches. For the main event, you’ll choose from 1 of the following classic Nintendo characters:

• Mario
• Luigi
• Princess Peach
• Toad
• Yoshi
• Donkey Kong
• Wario
• Bowser

Please leave a comment on the event page to let us know who you’d like to play as!

_____________________
Fight or Flight May Be in Our Bones Scientific American
Katrin Davidsdottir to Speak at ESPN W Summit Morning Chalk Up

“The 12 Years of CFSBK: Strength, Conditioning, Community”

Working with a partner, each complete the following for quality….

12, 11, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:
Deadlift
Hang Power Clean
Push Jerk

Partner “A” completes the round of 12 and rests as Partner “B” completes the round of 12. Partner “A” then completes the round of 11 and rests while Partner “B” completes the round of 11. Continue in this manner until each partner completes the round of 1.

Loading Options
Rx: 135/95
Rx+: 155/105
Scaled A: 115/75
Scaled B: 95/65

The Hang Power Cleans or the Push Jerks will be the limiter here. Choose a challenging load that allows you to complete the round of 12 in 1-3 sets with short rests if breaking them up. Use this workout as an opportunity to exemplify the CFSBK ethos. Work hard, move well (not just fast), support your fellow members, and most importantly, have fun. Thanks for over a decade of hard effort!

Post work, Rx, and partner to comments.

As you may have deduced from today’s workout, September 19th is CFSBK’s 12th anniversary. Here’s a special message from Coach David to our members and staff on this occasion. THANK YOU to everyone who hopped into our boat and made the gym what it is today! (The traditional 12th anniversary gift is silk, in case you wanted to get David a really cool kimono or something.)

Steal This Fundraising Email for Fight Gone Bad!

There are just 17 days left until Fight Gone Bad 2019, but there’s still plenty of time to email your friends and family. Rip off a version of this one below, and select, replace, or delete adjectives as you see fit. One of our members used a version of this email a few years ago (with almost all of the adjectives) and quickly raised over $500. Jump on it!

Dear/Salutations/Greetings/Hola/Aloha/Beloved [insert name],

As you probably know, I’m really into CrossFit. It’s helped me/I love it because _______. Every year at my gym, CrossFit South Brooklyn, we have an event called Fight Gone Bad, where we do this crazy/hard/weird/incredible/soul-crushing/soul-enhancing workout (which you can see here).

What makes the event even more cool/inspiring/sweet/meaningful is that it’s not just a competition for highest reps, but also a competition to raise money for the Sunrise Movement, a coalition of young people fighting to make climate change an urgent priority across America, end the corrupting influence of fossil fuel executives on our politics, and elect leaders who stand up for the health and wellbeing of all people.

So, why am I telling you all of this? Because I need your help! [Insert any crazy story or incentives for hitting certain fundraising markers, i.e., If you donate $XX, I will do X, Y, and/or Z.] Donate here [insert link to your page]! 

I will be sure to let you know how the event goes, and probably send along a sweaty/hot/sexy/revolting photo of myself post-workout.

Sincerely/With love/Gratefully/Be well/Shalom,

[Your name]

AND REMEMBER TO SAY THANK YOU WHEN PEOPLE DONATE! It’s what our moms taught us to do.

_____________________
Lateral Movement Training Breaking Muscle
How to do Dips Starting Strength

Single-Arm Farmer Carry

5-7 Sets x 10 Seconds.

Rest 1:30 – 2:00 between sets. Start with a load you can carry for 10+ seconds without putting down and progress each week from there with the goal of building in weight each week.

Post loads to comments.
Week 3 of 6

_____________________

5 Rounds for Time:
40 Double-Unders
20 Russian Kettlebell Swings 24/16kg
10 Ring Dips

Modify Dubs to Alternate Foot Steps or 2x Singles as needed. The kettlebell load should be medium heavy for you and done in 1-2 sets per round. Modify volume on the Dips to as few as 5 per round, and/or to Matador Dips or Push-Ups as needed. Kipping is allowed on the Dips. 

Post time and Rx to comments.

Upcoming Wim Hof Method Workshops at 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. This time around we’re offering two different seminars, a full Fundamentals Workshop on October 19th and a 2-hour session on October 26th for those who have already taken the Fundamentals seminar.

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.

Dates, Times, and Pricing

Fundamentals Workshop
Saturday, October 19th from 4:00pm to 8:00pm
Price: $125

Register Here!

2-Hour Breathwork and Ice Bath
Saturday, October 26th from 3:30pm to 5:30pm
Price: $45

Register Here! 

Who are these workshops for?

These workshops are suitable for everyone, but do 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.

What to Bring

• Warm comfy clothes
• Yoga mat (CFSBK has plenty you can borrow!)
• Bathing suit and towel (if ice bath bound)
• Open minds and hearts

Friday Night: Mario Kart Tournament at CFSBK

Get ready! This Friday, September 20th starting at 7:45pm, CFSBK is hosting a Mario Kart tournament. Relive your college years, childhood, adolescence, infancy, adulthood, or whatever the case may be. We’ll be playing on the BIG SCREEN in 597. Please leave a comment on the event page to let us know which character you’d like to play as!

_____________________
5 Unique Biceps Exercises for Mass and Strength BarBend
What We Miss by Studying Mostly Men Outside

Snatch Complex

Fitness
Every 2 Minutes x 5 Sets:
Snatch Deadlift + Mid-Hang Power Snatch + Mid-Hang Power Snatch + Overhead Squat

Build to a heavy load for the day.

Performance
Every 2 Minutes x 5 Sets:
3 Position Snatch (Mid-Hang > Below-the-Knee > Floor)

Build to a heavy load for the day. 

Post loads to comments.
Week 3 of 6

_____________________

30 Minutes for Quality: 
2:00 Row/Bike/Jog 
6e Ring Torso Rotations
12 Wall Ball
6e Turkish Get-Ups
6 Snatch Sotts Presses

To be completed using nasal breathing only. Work at a sustainable pace throughout, resting up to 30 seconds between movements as needed to maintain that pace. Focus on straight legs (as able) and a slow and controlled tempo for the Leg Raises, modifying to Knee Raises as needed. For the Snatch Sotts Presses, add a small amount of weight if you can, and modify to a single-arm dumbbell version as needed. 

REGISTER NOW FOR STARTING STRENGTH PROGRAM

Want to get a lot stronger? The Starting Strength program is an opportunity to spend 8 weeks with Coach Jeremy honing your technique and increasing your capacity at the most fundamental strength movements: Back Squat, Overhead Press, Bench Press and Deadlift. This small group format of 90 minute sessions offers one-on-one guidance, great camaraderie, and a simple roster of movements allowing you time to correct errors and challenge your limits.

Whether you are brand-new to lifting, someone with experience who has struggled to surpass a plateau, or just looking to try something different, by taking the time to focus exclusively on the lifts that support almost every other activity you do inside (and outside) the gym, you will gain confidence and enhance your performance.

Upcoming Program Times and Dates

A cycle: Novice, 7pm Mon/Wed and 6pm Fri | Monday, September 30th – Friday, November 22nd
B cycle: Intermediate, 7pm Tues/Thurs and 10am Sun | Tuesday, October 1st – Sunday, November 24th
C cycle: Morning Novice, 6:30am Mon/Thurs | Monday, September 30th – Thursday, November 21st
D cycle: Continuing Education, 6pm Mon/Wed | Monday, September 30th – Wednesday, November 20th
E cycle: Late morning, all levels, 10am Mon/Thurs | Monday, September 30th – Thursday, November 21st 

A CrossFit Total testing one-rep maxes in the Back Squat, Press, and Deadlift will take place on Sunday, November 24th at 2pm to cap off all cycles.

Class Sizes: Space is limited to 4-10 participants
Class Length: 90 minutes

Pricing

3x Per Week Cycles: $300 paid upon registration and then another $300 at the halfway point
2x Per Week Cycles: $200 paid upon registration and then another $200 at the halfway point

Group Class/Open Gym/Active Recovery/Yoga/Pilates Add-On Option!

This add-on membership allows our 2x/week Starting Strength Program to attend two additional classes per week, outside of the regularly scheduled strength cycle classes. This includes group classes, Open Gym, and Active Recovery/Yoga/Pilates/Short Circuit.

Price is $100 per four weeks, first bill due at sign-up and second bill ($100) charged automatically to the card on-file four weeks later. Register here!

If anyone is confused as to which cycle they belong in or has any questions, they can contact Jeremy directly at Jeremy [at] CrossFitSouthBrooklyn.com to discuss placement.

_____________________
How to Get Optimal Sleep to Recover BarBend
Climate Change Is Having Widespread Health Impacts Scientific American

Contralateral Romanian Deadlift / Push Press Superset

A1) Contralateral Single Leg Single Arm Romanian Deadlift
3 x 6-8 @ 4111

Focus first on balance and stability through the foot, lower leg, and hip. Use dumbbells or kettlebells to add load as able.

A2) Barbell Push Press:
3 x 6-8 @ 41X1 

The bar should not be crashing back to the rack position. Start light enough to use the prescribed tempo and to build in load over six weeks.

Sumo Deadlift

3 x 6-8 @4111

Use a double overhand grip and control the tempo, using a switch grip only if you need it. Hook grip is preferred. Start light enough to use the prescribed tempo and to build in load over six weeks. Here’s a useful demo video. 

Post loads to comments.
Week 3 of 6

_____________________

4 Sets:
12-15 Supinated Grip Barbell Curls
12-15 Supine Dumbbell Lat Pullovers

Rest 30 seconds between movements and sets. 

Can you top last year’s Fury Road-themed team? | Photo by Robert C. 

Fight Gone Bad 2019: Let’s Do This!

It’s hard to believe that we’re less than 3 weeks away from Fight Gone Bad 2019, but guess what? We’re less than 3 weeks away from Fight Gone Bad 2019, which goes down on Saturday, October 5th! Your team heat time and judging assignments will come out in a few weeks. This year we have nearly 100 CFSBKers spread across 17 teams ready to throw down for a great cause. Here’s what your teams should have accomplished so far:

• Pick a captain. And pick a name! We have some good ones so far. Sorry, but Fight Gone Bad House Team #14 ain’t gonna cut it.
• Your captain should create a Crowdrise page for your team, then invite everyone to join the team.
• Join your team!
• Start fundraising! Check the blog this week for some tips on fundraising.

Once again this year, we’re lucky to have some terrific sponsors, so some awesome prizes will be up for grabs. If you’d like to donate additional prizes, please get in touch with our Events Coordinator Coach Brett at Brett [at] crossfitsouthbrooklyn.com.

News and Notes

• Registration for new cycles of our Starting Strength program will open tomorrow. Check the blog to get your spot!
• This Friday, September 20th starting at 7:45pm, CFSBK is hosting a Mario Kart tournament on the BIG SCREEN in 597. Relive your college years, childhood, adolescence, infancy, adulthood, or whatever the case may be. More details can be found on the event page.

_____________________
7 Exercises for Stronger Hamstrings Outside
Resistance Training for the Youth Population Barbell Medicine