Rear Foot Elevated Dumbbell Split Squat

3 x 8e

Use a “faster up-slower down” tempo. Heavier than last week. Here’s a useful video!

Front Squat

Heavy 3

Use a “faster up-slower down” tempo. One work set. NOT a 3RM. Go by feel and leave 1-2 reps in the tank.

Post loads to comments.
Week 6 of 6

_____________________

Cash Out

12-9-6-9-12:
Dumbbell Lying Triceps Extensions

Rest 1:00 between sets.

Post work to comments.

JOIN THE REVOLUTION. The deadline to register for Fight Gone bad is approaching. You don’t wanna miss this one! 

5 Reasons to Sign Up for Fight Gone Bad 2019

Fight Gone Bad, one of our biggest and funnest community events of the year goes down on October 5th. The deadline to register—Sunday, September 8th—is fast approaching. You may be asking yourself, “Why should I do this big crazy workout?” Here’s why!

1. FUNDRAISING: Last year, we raised nearly $18,000 for the Brooklyn Community Foundation, a local organization dedicated to improving the lives of people in Brooklyn by strengthening communities through local giving, grant-making, and community service. And over the last 10 years, CFSBK has raised over $600,000 to benefit local communities. This year, we’ll be partnering the Sunrise Movement, a coalition of young people who aim to stop climate change and create millions of jobs in the process, in hopes of making a difference in the wider world beyond Brooklyn.

2. TEAMS: Once our registration deadline ends on the 1st, we’ll create teams consisting of 6 athletes. This is a great chance to get to know your fellow CFSBKers better and make some new gym buds. Maybe you go to 6:30pm class and have always wondered what those crazy 6am’ers are really like. Now’s your chance! Check out last year’s team photos.

3. COSTUMES: With Fight Gone Bad happening so close to Halloween, we encourage teams to come up with a fun team name and dress the part! Last year we found out what it looks like when characters from Alice in Wonderland, the Teenage Mutant Ninja Turtles, and the Cirque du Soleil look like doing CrossFit. They still make a lot of weird faces, it turns out. But hey, we also give prizes to the team with the most spirit!

4. SCALING OPTIONS: Here’s CrossFit founder Greg Glassman explaining FGB in detail in a delightfully vintage video. Worried about those 75 lb. Push Presses? Don’t! It’s a challenging workout, but we’ll have scaling options available.

5. FRIENDLY COMPETITION: It’s just fun, and you’ll have the support of your team and the crowd that always turns out to cheer! Check out Coach Fox’s blog classic “Why Compete?” for a persuasive read on the joys of competition, even if you’re not a competitive person.

Register Here!

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5 Common Rowing Mistakes Breaking Muscle
The Ancient Roots of Apple Cider JSTOR Daily

Dumbbell Bench Press / Ring Row Superset

A1) Dumbbell Bench Press:
3 x 8

Use a “faster up-slower down” tempo. Heavier than last week.

A2) Ring Rows:
3 x 8 

Use a “faster up-slower down” tempo. Change the angle of the body, slow down the negative, and/or add a weighted vest to make these more challenging. False grip is also an option.

Post loads to comments.
Week 5 of 6

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AMRAP 12 Minutes:
3, 6, 9, 12, 15, 18, 21, adding 3 reps per round of…
Hang Power Cleans 95/65
Push Presses
Toes-to-Bars

The barbell should be light for you. Modify the Toes-to-Bars to Hanging Leg or Knee Raises as needed.

Post rounds, reps, and Rx to comments.

Eat, Pray, Gainz: Sausage and Tortilla Egg Bake

By Chris Fox

Editor’s Note: Everyone has loved the recipes we’ve been pulling out of the archive on Sundays, so let’s keep it rolling. Here’s another banger by Coach Fox that you can meal prep. Make it today and let us know how it goes in the comments! This post originally went up on 4.6.17.

Is breakfast the most important meal of the day? Not sure, but it can certainly be the hardest one to get right on a busy morning. Here’s an easy, healthy, make-ahead breakfast idea that can be tailored to your taste and to what you happen have on hand in your kitchen.

The recipe below makes 6 servings, each at about 275 calories with 25 grams of protein, 10 grams of fat, and 15 grams of carbohydrate.

Ingredients

• 3 links chicken andouille sausages, diced (we used Amylu brand)
• 2 cartons egg whites (16oz ea)
• 6 corn tortillas, sliced
• 2 oz pepper jack cheese, shredded
• 2 cups frozen chopped spinach, defrosted and thoroughly drained
• 2 teaspoons of butter (for greasing the dish)
• Salt and pepper (to taste)

Prep

• Preheat oven to 400 degrees
• Grease baking dish with butter
• Dice sausages
• Slice tortillas
• Shred cheese
• Drain spinach
• Season egg whites with salt and pepper

Instructions

• Layer tortillas, andouille, spinach, and cheese in the greased baking dish.
• Pour egg whites into the dish over layered ingredients.
• Place in center of preheated 400 degree oven and bake for 25-30 minutes, or until cooked through. It should be slightly browned and an inserted toothpick should come out dry.
• Let cool before slicing. Store in airtight container (or plastic wrap).

That’s it! You can nuke it for 40 seconds or so to reheat in the morning for a protein-packed breakfast, though Jess and I have often been spotted eating these at room temp out of our hands at around 7am. It doesn’t just have to be a breakfast meal! You can enjoy it any time of day. And, it travels and reheats well for lunch or brunch parties. Mimosas optional…

Hacks!

• Change ingredients to your taste, or to use what you have on hand!
• Use 2c cooked pasta or potatoes instead of the tortillas.
• Use any other cooked lean protein in place of the chicken andouille.
• Use any other cooked, chopped, and dried green vegetables.
• Use whatever cheese you have on hand.
• Use 12 whole eggs in place of egg whites for a higher fat content.

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WOD 8.24.19

4 Rounds:
15 Burpees
35 Squats
500m Row

Rest 3 minutes between rounds. Aim for consistent efforts, within a few seconds on each round. 

Post times and Rx to comments.
Week 5 of 6

This Week at CFSBK in Review

1. We’re now 2 weeks away from the 2019 Iron Maidens Raw Open, our annual women-only powerlifting meet. This year, our goal is to raise $30,000 to continue supporting students at Bronx-based Grace Outreach. As of Friday night, we’re at $8,101 raised. Can you help us break $9,000 by Monday? Donate to your favorite lifter(s) here!

2. We’d love your help with Iron Maidens 2019! There are a variety of ways to get involved. Fill out this volunteer form to learn more and share your availability.

3. We’re also less than 2 weeks from the deadline to register for Fight Gone Bad 2019, one of our biggest and best community events of the year. It’s a day full of fun, fitness, costumes, and raising money for a great cause. Space is limited, so what are you waiting for? Register today!

4. Last weekend, 3 badass women from our Next Level Weightlifting Club competed at the Brooklyn Barbell Open. Check out Thursday’s post to find out the truly impressive results!

5. 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.

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Let Yourself Feel How Bad This Is NY Mag
The Definitive Guide to Overcoming Squat Sticking Points BarBend

Deadlift

Heavy 2, 90% x 2 x 2

Including warm ups, work up to a heavy set of 2 dead-start reps (not touch-and-go) within 4-6 sets. Then perform 2 more doubles at 90% of that top set.

Post loads to comments.
Week 5 of 6

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30 Minutes for Quality:
270m Jog
16 Alternating Jackknifes from a Hollow Hold
130m Farmer Carry, medium-heavy and unbroken
4 Wall Walks
1:00 Sandbag Bear Hold, medium-heavy and unbroken

Rotate through the movements at a low intensity/aerobic pace. If you wear a heart rate monitoring device, then aim to say below about 150 bpm. Otherwise, you should be able to breathe through your nose the entire time and/or hold a conversational pace. Modify the Wall Walks to 16 Alternating Down Dog Toe Touches as needed. 

Post work to comments.

Our staff trying to figure out how to set up the projector

TONIGHT: MOVIE NIGHT!

Come out to the gym TONIGHT at 7:45pm for a heaping dose of nostalgic summertime fun. We asked for your vote during group class, and you wisely chose a classic. We’ll be showing The Goonies on our big, big (it’s really big) screen in 597! We’ll start the movie just as Open Gym winds down. Movie Night will be bring-your-own beverages, snacks, and—in keeping with the theme of the film—friends! All are welcome.

And hey, don’t forget that we offer 4:30, 5:30, and 6:30pm classes on Friday nights. Come for the fitness, stay for the adventure!

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Snatch

Fitness
Snatch Grip Push Press + Overhead Squat

Work up to a challenging (but not max effort) load. Be sure your area is clear to bail the bar.

Performance
Snatch Balance

Work up to a challenging (but not max effort) load. Be sure your area is clear to bail the bar.

Post loads to comments.
Week 5 of 6

_____________________

For Time:
6-9-12-9-6
Front Squats 135/95
Lateral Bar Burpees

The barbell comes off the floor and should be unbroken. You may Squat Clean the first rep of any set.

Post time and Rx to comments.

 

View this post on Instagram

 

A post shared by CrossFit South Brooklyn (@crossfitsouthbrooklyn) on Aug 19, 2019 at 4:40pm PDT

CFSBK at The Brooklyn Barbell Open

Coach Frank‘s lifters put up a strong showing at last weekend’s Brooklyn Barbell Open. Here’s what went down in Williamsburg:

Elena Schorr went 5 for 6 with a 53 kg Snatch and a 73 kg Clean and Jerk breaking her competition Snatch and Total PR while winning her class in the process.

Basha Margulies went 4 for 6 with a 44 kg Snatch and 58 kg Clean and Jerk for competition PRs in both her Total and Clean and Jerk.

Erika Minerowicz crushed her first meet, going 4 for 6. She recorded a 67 kg Snatch and 84 kg Clean and Jerk, winning her class and making it look easy.

Congrats, all! And thanks for making us proud. You can learn more about Next Level Weightlifting Club at CFSBK here.

TOMORROW: Movie Night at CFSBK

Come out to the gym tomorrow night for a heaping dose of nostalgic summertime fun. We asked for your vote during group class, and you wisely chose a classic. We’ll be showing The Goonies on our big, big screen in 597! We’ll start the movie at 7:45pm, just as Open Gym winds down. As usual, Movie Night will be BYOB and snacks. All are welcome!

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Single-Arm Farmer Carry

30 Seconds x 1-2 Sets 

Use dumbbells, kettlebells, jerry cans, or farmer handles. After a few warm up sets, grab a load you can carry for 30 seconds without putting it down. Build in load each week from there with the goal of building to half bodyweight or above. The “gold standard” is body weight for 30 seconds.

Post loads to comments.
Week 5 of 6

_____________________

AMRAP 12 Minutes:
12 Push Presses 95/65
12 Kipping Pull-Ups

The barbell should be light for you, unbroken on the fast end. Modify to bands as needed for the Pull-Ups, or scale up to Chest-to-Bar as able.

Post rounds, reps, and Rx to comments.

The Iron Maidens Raw Open: T-Minus 18 Days!

We’re less than a month away from The Iron Maidens Raw Open, our annual women-only powerlifting meet slated for Saturday, September 7th. 60 women, from CFSBK and beyond, will test their strength at Back Squat, Bench Press, and Deadlift. Save the date!

For the 4th year in a row, Iron Maidens lifters will raise funds for the Stay Strong Scholarship, which supports students at Bronx-based Grace Outreach. Why should you support the Stay Strong Scholarship? Last year, we published these words from Stay Strong Scholarship recipient AS:

The Stay Strong Scholarship means a second chance for me. This scholarship has opened up doors for me that I never thought would be open. The Stay Strong Scholarship has also been the biggest financial help, because without it, I honestly wouldn’t be able to afford college on my own, especially since I am not eligible for financial aid. I can honestly say I am a example of what wonders this scholarship can do for you if you too are in need of help to get through college.

This year, our goal is to raise $30,000 to continue supporting students like AS. Right now we’re at  just over $6,756 raised. Can you help us break $7,000 by the end of the day?

Show some love by donating to your favorite lifter(s) through the 2019 Crowdrise campaign here!

Friday: Movie Night at CFSBK

Come out to the gym this Friday night for a heaping dose of nostalgic summertime fun. We asked for your vote during group class, and you wisely chose a classic. We’ll be showing The Goonies on our big, big screen in 597! We’ll start the movie at 7:45pm, just as Open Gym winds down. As usual, Movie Night will be BYOB and snacks. All are welcome. Goonies never say die!

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The 5 Greatest SummerSlam Matches of All Time The Players’ Journal
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Power Clean

Every 2:30 for 5 Sets:
1 Power Clean Every 15 Seconds x 3 (3 Singles)

Build across the work sets to a heavy but perfect load for the day, finishing a bit heavier than last week if able. The goal is no misses and no slop. Score total load from heaviest successful set. 

Post loads to comments.
Week 5 of 6

_____________________

Every 5:00 for 4 Sets…

For Times:
7/5 Calorie Bike (or 10/7 Row)
7 Box Jumps 24/20
7 Devil Presses 35/20
7 Dumbbell Front Squats 35/20
14 Alternating Renegade Rows (No Push-Up) 35/20 

Work at a sub max, sustainable pace and aim for repeatable times to within a few seconds on each set. You should feel like you could immediately repeat another round or two at the same pace. Try to maintain nasal breathing, even if only on the inhale.

Post times and Rx to comments.

A summer moment of zen: Over the weekend, our in-house Olympian Coach Nick got to row in a wooden shell in Putney, VT. “It’s a little crazy to row in a work of art,” Nick reports. “Miles and miles of beautiful water on the Connecticut River. We saw two bald eagles!”

Fight Gone Bad 2019: Register Now!

Since 2008, CrossFit South Brooklyn has conducted a yearly fundraiser in the form of a workout called “Fight Gone Bad.” Last year, we raised close to $18,000 for the Brooklyn Community Foundation. This year, we’ll be partnering with a climate or immigration non-profit to be determined in hopes of impacting the wider world beyond Brooklyn. Spots are limited, so what are you waiting for? Sign up now!

Check out our photos from last year to get a sense of what this mega-fun day is all about.

When is Fight Gone Bad?

Saturday, October 5th, 2019. The first heat begins at 9am.

What is Fight Gone Bad?

3 Rounds, as Many Reps as Possible, of:
Wall Balls, 20lb, 10ft / 14lb, 9ft
Sumo Deadlift High-Pulls, 75/55 lb
Box Jumps, 20″ box
Push-presses, 75/55 lb
Row

In this workout, you move from each of 5 stations after a minute. The clock does not reset or stop between exercises. When the announcer calls “Rotate,” athletes must move to next station immediately. Each of the 3 rounds is 4 minutes, followed by a one-minute rest. One point is given for each rep, except on the rower where each calorie is one point.

What is the registration fee?

$20 (plus tax). We’re letting to let teams decide if they want t-shirts this year.

As in years past, we will give prizes to the team with the most spirit. Think costumes, props, makeup, and other fun stuff!

Will there be a fundraising minimum?

While encourage everyone to go hard on fundraising, there is no minimum to participate. As in years past, there will be some sweet prizes awarded to the top individual fundraisers!

Ok, you keep talking about fundraising but how should I do this and when should I begin?

Once our registration deadline ends on September 1st, we’ll create teams consisting of 6 athletes. Shortly after, athletes will get an email from us with their team assignments and all of the details to set up their fundraising pages.

Also, we’re looking for donations to give out as prizes. Contact Brett [at] CrossFitSouthBrooklyn.com if you have something to offer!

Tell me more about the workout. What if I can’t do it Rx’d?

Here’s CrossFit founder Greg Glassman explaining FGB in detail in a delightfully vintage video. And don’t worry! We’ll have scaling options available.

So the day begins at 9am, but how long will it last? When will my team go?

The length of the event depends on how many total athletes/teams we have. We run two teams through the workout simultaneously and new heats start every 20 minutes. Unfortunately, we can’t tell you exactly what time your team will be going until we get closer to the event. Of course, we hope that you plan on spending a few hours with us, not only competing but also supporting your fellow teams. And as usual, we’ll have some tasty adult beverages to enjoy!

What if I can’t attend on October 5th?

You can still sign up to be a part of a team to participate in fundraising. Unfortunately, though, we won’t be running a” Fight Gone Belated” workout this year as we have in years past.

Ok, I’m sold. How do I get in on this?

Register Here!

The deadline to register is Sunday, September 1st, so get on it! 

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Jump Rope Skill Work

“Flight Simulator”

Option A
For Time:
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
Unbroken Double-Unders

The pyramid rep scheme ascends from 5 to 50 (increments of 5), then back down to 5. Each set must be unbroken. The rope must stop moving before starting the next set. Rest as needed between sets. If a set is broken, the athlete must start again from the beginning of that set.

Option B
For Time: 
10-20-30-40-50-40-30-20-10
Unbroken Double Unders

The pyramid rep scheme ascends from 10 to 50 (increments of 10), then back down to 10. Each set must be unbroken. The rope must stop moving before starting the next set. Rest as needed between sets. If a set is broken, the athlete must start again from the beginning of that set.

Option C

Modify either rep scheme (increments of 5 or 10) to Alternating Foot Steps or Single-Unders. Each set must be unbroken. Rope must stop moving before starting the next set. Rest as needed between sets. If a set is broken, athlete must start again from the beginning of that set.

Post work to comments.

_____________________

Rear Foot Elevated Dumbbell Split Squat

3 x 8e

Use a “faster up-slower down” tempo. Heavier than last week. Here’s a useful video!

Front Squat

Heavy 3

Use a “faster up-slower down” tempo. One work set. NOT a 3RM. Go by feel and leave 1-2 reps in the tank.

Post loads to comments.
Week 5 of 6

This Friday: Movie Night at CFSBK!

Come out to the gym this Friday night for a heaping dose of nostalgic summertime fun. We asked for your vote during group class, and you wisely chose a classic. We’ll be showing The Goonies on our big, big screen in 597! We’ll start the movie at 7:45pm, just as Open Gym winds down. As usual, Movie Night will be BYOB and snacks. All are welcome. Goonies never say die!

_____________________
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Dumbbell Bench Press / Ring Row Superset

A1) Dumbbell Bench Press:
3 x 8

Use a “faster up-slower down” tempo. Start light enough to build in load over three weeks.

A2) Ring Rows:
3 x 8 

Use a “faster up-slower down” tempo. Change the angle of the body, slow down the negative, and/or add a weighted vest to make these more challenging. False grip is also an option.

Post loads to comments.
Week 4 of 6

_____________________

AMRAP 12 Minutes:
6 Hang Power Snatches 95/65
6 Toes-to-Bar
6 Overhead Squats
6 Toes-to-Bar

The barbell load should be light. Modify the Toes-to-Bars to Hanging Leg or Knee Raises or to 12 Sit-Ups as needed. 

Post rounds, reps, and Rx to comments.

Today: Iron Maidens Lift & Learn Session

TODAY from 2:00 to 3:30pm

We’ll review the rules and guidelines, answer questions about the competition AND discuss tips and techniques for raising money for the 4th Annual Stay Strong Scholarship.

This is a great chance to meet other Iron Maidens, get your questions answered and learn about the Scholarship’s impact so far!

Danae Mcleod, the Executive Director at Grace Outreach will be providing information about how the Stay Strong Scholarship fund has worked over the past 3 years, and our goals for keeping it going in 2019. Grace Outreach staff and scholarship recipients will be present to talk about what the scholarship has meant for them. Superstar fundraisers from previous Iron Maidens will be talking about how they raised so much money to support our scholarship students.

All IM competitors and IM-curious are welcome. We hope to see you there!

Active Recovery Cancelled Today

Today’s 11am Active Recovery class is cancelled.

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Partner “Cindy” + Row/Bike

AMRAP 15 Minutes:
5 Pull-Ups
10 Push-Ups
15 Squats

Partners alternate complete rounds. Modify the Pull-ups to ring rows and the push ups to knee push ups as needed.

Rest 5 minutes, then…

In 15 Minutes:
Max Distance Row/Bike

Partners alternate as desired. 

Post work and partner to comments.

Tomorrow: Iron Maidens Lift & Learn Session

Sunday, August 18, 2019 from 2:00 to 3:30pm

We’ll review the rules and guidelines, answer questions about the competition AND discuss tips and techniques for raising money for the 4th Annual Stay Strong Scholarship.

This is a great chance to meet other Iron Maidens, get your questions answered and learn about the Scholarship’s impact so far!

Danae Mcleod, the Executive Director at Grace Outreach will be providing information about how the Stay Strong Scholarship fund has worked over the past 3 years, and our goals for keeping it going in 2019. Grace Outreach staff and scholarship recipients will be present to talk about what the scholarship has meant for them. Superstar fundraisers from previous Iron Maidens will be talking about how they raised so much money to support our scholarship students.

All IM competitors and IM-curious are welcome. We hope to see you there!

News and Notes

• We are hosting a potluck at Prospect Park TODAY from 2 to 4pm. We would love to see you there with your families, friends, and a few snacks or dishes to pass around and share! Details can be found on the event page.
• 11am Active Recovery is cancelled today and tomorrow. 

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