Partners alternate complete rounds of…

AMRAP 25 Minutes:
5 Toes-to-Bars
5 Dumbbell Power Cleans 50/35
5 Dumbbell Front Squats
5 Burpees
200m Row

Modify the Toes-to-Bars to Hanging Leg/Knee Raises or 2x Sit-Ups as needed. The dumbbells may be medium-heavy for you but should be unbroken. Choose a load you and your partner can consistently move well with. 25 minutes is enough time to bury yourself in this, but each round should be done at a sustainable pace, aiming for consistent times throughout.

Post rounds, reps, Rx and partner to comments.
Week 2 of 6

Saturday, February 8th: CFSBK Community Potluck!

This year’s Community Potluck goes down Saturday, February 8th! We’re excited to get everyone in house to break bacon and socialize together outside of classes. This event will simultaneously kick off the new year, support the Look, Feel, Perform Better Challenge, and bring folks from all times and corners of the gym together. The fun starts at 7pm and will continue until around 10. This event is open to everyone and all are encouraged to come. Bring your friends and family!

Your dish doesn’t have to be paleo, but please try and keep the ingredients of your dish to within the guidelines of the Challenge: animal and vegetable proteins, veggies, fruits, nuts, seeds, starches, legumes, and whole grains are all good to go. We’ll vote on the top 3 dishes, so bring your best recipe! You may, of course, opt to bring a healthy dessert that limits the use of sugars and refined grains.

• The gym will provide some alcohol, but feel free to bring whatever else you’d like. If you’re not drinking booze and want to bring a drink, seltzer is great, too!
• If your food needs to be kept warm, you’ll need to provide your own crockpot or other method for keeping it at serving temperature. We’ve got surge protectors and extension cords.
• We’ll provide notecards so you can label your dish and list its ingredients.
• When you leave please take everything you brought with you. Do not leave any pots, pans, Tupperware, utensils, etc. They will be discarded that night.
• There will be a raffle for one free personal training session with Coach David!
• We’ll be doing karaoke again this year!
• THERE WILL ALSO BE A BOUNCE HOUSE (for kids).
• If you’d like to help out (and haven’t already been contacted) we’ll need some hands on deck putting everything away afterwards. If you stay until the end, we’d greatly appreciate some help cleaning up!
• We also need some volunteers to help set up before and clean up afterwards. To help set up, arrive by 6:30 PM! E-mail Coach Brett at Brett [at] Crossfitsouthbrooklyn.com to let him know you’re available.
• Let us know what you’re bringing by posting in the comments section of the event page. 

Get your heavy-duty plates ready. We can’t wait to see you there!

Active Recovery Cancelled Tomorrow

Tomorrow’s 11am Active Recovery class is cancelled.

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A Tale of Two Opens Morning Chalk Up
Does Your Microbiome Shape Your Friendships Blue Zones

A1) Half Kneeling Filly Press:
3 x 8e @ 3011

The racked kettlebell does not have to increase week to week, but choose a challenging load.
No pause at the bottom but the turnaround should be controlled with little to no “bounce.” Aim to go a little heavier than last week.

A2) Deadlift:
3 x 8 @ 3111

Note the tempo has a 1 second pause on the floor, no touch-and-go. Aim to go a little heavier than last week. 

Post loads to comments.
Week 2 of 6

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Every Minute on the Minute x 12 Minutes:
1) 40 Double-Unders
2) 8 Burpees

Aim for consistent times, with the goal being to complete each minutes work in under :30. Modify the Dubs to Alternating Foot Steps or Singles and the Burpees to No-Push-Up as needed. 

Post work to comments.

Cathy K., one of the 1st place winners of last year’s Challenge, before (left) and after (right)

Last Day to Register for the Look, Feel, Perform Better Challenge!

The 2020 Look, Feel, Perform Better Challenge, our annual 10-week challenge meant as a collective kickstart toward healthier nutrition and recovery habits in the new year, started this week! We hope to help you in making some healthy changes to your diet and lifestyle in the coming months, and encourage you to help one another via community support. In signing up you’ve set an intention to act, and taken a small step toward the work involved to become an even better you during the year ahead. Our goal and sincerest hope is that you will use the challenge for create some structure around developing a few sustainable habits that will become part of your life for the long haul.

If you haven’t signed up yet, there’s still time to climb aboard the Challenge train! Complete the following steps by tonight at midnight to join us in developing healthier habits:

1. Read the Challenge Overview
2. Choose Level 1 or Level 2. Not sure? Choose Level 1. Most of us are Level 1 eaters!
3. Register at the front desk or in the CFSBK Online Store.
4. Sign your name on the big sign up sheet on the side of the fridge at 597 to tell everyone (including you) you’re in!
5. Fill out the Pre-Challenge Entry Form
6. Complete the Capacity WOD (which was programmed on 1/11/20, but can be made up) and record your score or record some other performance metric of your choice.
7. Set up your Tracker  (Be sure to read the instructions. If you have any trouble, please email me or see front desk staff for help!).
8. Join the Facebook Group (search 2020 Look, Feel, Perform Better Challenge) to keep up with LFPB Challenge happenings and helpful discussions.

Active Recovery Cancelled Sunday

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

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7 Team USA Weightlifters Share Their Favorite Accessory Exercises BarBend
Greg Glassman’s Easy Healthcare Fix: More CrossFit Outside

1-Arm Farmer Carry

After a few warm up sets, take an attempt or two at a max load for an unbroken 100′.

Post loads to comments.
Week 2 of 6

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5 Rounds or 20 Minutes:
10 Dual Kettlebell Swings
10 Dual Rack Kettlebell Front Squats
2-4 Ring Bent Arm to Inversions or Skin The Cat
20 Calorie Easy Row (14 Bike/270m Jog)

Build to a challenging set on the kettlebells, same load for both movements. Modify to Inverted Hangs on Rings as needed and/or work on getting upside down comfortably. 

Post work to comments.

More photos from Sunday’s Yoga, Mindfulness, and Intention Setting Workshop can be found on our Flickr account! 

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, February 4th. 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, February 4th to Saturday, March 28th
Tuesdays from 6pm to 7:30pm
Saturdays from 11am to 12:30pm

REGISTER HERE!

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.

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A1) Back Squat:
3 x 8 @ 3011

A2)  3-Point Dumbbell Row:
3 x 8 @ 3011

No pause at the bottom but the turnaround should be controlled with little to no “bounce” (or torso movement in the rows). Aim to add a few lbs to last week. 

Post loads to comments.
Week 2 of 6

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3 Rounds for Time:
10 Barbell Supinated Grip Bent Rows 95/65
20 Barbell Front Rack Reverse Lunges 95/65
30 AbMat Sit-Ups

The barbell should be light-medium for you with everything unbroken on the fast end. Aim to keep your torso in a fixed and relatively horizontal position for the rows and minimize momentum.

Post time and Rx to comments.

Thanks to everyone who came out to Sunday’s Yoga, Mindfulness, and Intention Setting Workshop with Sasha Slocombe and Coach Fox! 

See Richard G.’s Brass Band

A1) Close Grip Bench Press:
3 x 8 @ 3011

No pause at the bottom but the turnaround should be controlled with little to no “bounce.” Aim to add a few lbs to last week.

A2) Segmented Deadlift:
3 x 8 @ 3131

Tempo for these is @3131, read as: 1 second pauses at each of the 3 positions (1” > Knee > Mid Thigh) > 1 second at full extension > 3 second eccentric/lowering to the floor > 1 second pause on the floor. Aim to add a few lbs to last week. 

Post loads t0 comments.
Week 2 of 6

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AMRAP 15 Minutes:
6e Single-Arm Dumbbell Hang Power Clean and Push Jerk 50/35
9 Kipping Pull-Ups
12 Push-Ups

The dumbbell should be medium-heavy for you. Modify Pull-Ups to about half volume or to Ring Rows as needed. Modify Push-Ups to about half volume or to knees or elevated as appropriate to complete most rounds in 1-4 sets. Set a pace that you can maintain with consistency for the full 15 minutes. 

Post rounds, reps, and Rx to comments.

Chiropractic and Body Work with Dr. Jason Fidler

Did you know that we have an in-house Chiropractor on the 2nd floor of  597 Degraw? Dr. Jason Fidler is a licensed Chiropractor and holds a doctorate from New York Chiropractic College. Since 2006, Dr. Fidler has held full spine Active Release and Kinesio taping certifications, two very effective and sought-after physical treatment protocols. He has been serving members of CrossFit South Brooklyn and the greater New York City community for over ten years.

Dr. Fidler trained at New York Chiropractic College not just in the art of medicine, but also with CrossFit Level 1 trainers, who eventually opened up CrossFit Asheville in North Carolina. As a member of CFSBK himself, Dr. Fidler is well versed in the functional movements that CrossFitters routinely perform, their commonly associated training injuries (shoulders, hip flexors and wrists) and the most effective methods of treatment.

Dr. Fidler gained critical insight into practice management while working at two highly regarded boutique rehab clinics in NYC. A former collegiate athlete and personal trainer himself, he is a regular physician at many of the NYC endurance races and CrossFit competitions. Additionally, Dr. Fidler has undergone training in Elite Sports Science at the Lake Placid Olympic Facility.

Dr. Fidler also provides a high quality workstation consult to make the repetitive motions of work and daily living activities less traumatic for your body. At his practice, Functional Rehab, Dr. Fidler focuses on your biomechanics in every aspect, to improve the way you move.

Many athletes only turn to chiropractors after they have been injured, but it may be more beneficial to incorporate chiropractic therapy into the weekly training routine. Dr. Fidler offers specialized treatments for CrossFitters, MMA fighters, marathon runners, softball players, and other types of athletes who are constantly on the move.

Book an Appointment

Services provided

Movement Assessment (SFMA)
Posture, Biomechanics & Injury Prevention
Chiropractic Manipulative Therapy
Manual Therapy & Active Release Therapy (ART)
Therapeutic Exercises & Kinesio Taping
Workstation Consults

Check out his website, Functional Rehab, for hours and more information!

Active Recovery Cancelled Sunday

11am Active Recovery is cancelled this Sunday, January 19th.
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Is Remote Coaching Right for You? BarBend
How “Muscle Confusion” Might Help Your Workouts NY Times

3 Position Hang Power Clean:
Every 2:00 Seconds for 7 sets

Aim to work sets across at about 60-75%, with the goal of no misses. Keep these crisp, focusing on timing and speed. Consider sloppy footwork or racking of the bar as misses. If you miss any set you must drop weight.

Post loads to comments.
Week 2 of 6

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4 Rounds or 20 Minutes:
1-2 Rope Climbs/Modified Rope Climbs
2-4 Wall Walks
8 Calorie Bike
16 Alternating No-Push-Up Renegade Rows
:30 Double Kettlebell Weighted Hollow Hold

Post work to comments.

Jay-Star, one of the 3rd place winners of last year’s Challenge. Read about his experience here!

The Challenge Begins Today!

The 2020 Look, Feel, Perform Better Challenge, our annual 10-week challenge meant as a collective kickstart toward healthier nutrition and recovery habits in the new year, starts today! We hope to help you in making some healthy changes to your diet and lifestyle in the coming months, and encourage you to help one another via community support. In signing up you’ve set an intention to act, and taken a small step toward the work involved to become an even better you during the year ahead. Our goal and sincerest hope is that you will use the challenge for create some structure around developing a few sustainable habits that will become part of your life for the long haul.

If you haven’t signed up yet, there’s still time to climb aboard the Challenge train! Complete the following steps by this Friday, January 17th to join us in developing healthier habits:

1. Read the Challenge Overview
2. Choose Level 1 or Level 2. Not sure? Choose Level 1. Most of us are Level 1 eaters!
3. Register at the front desk or in the CFSBK Online Store.
4. Sign your name on the big sign up sheet on the side of the fridge at 597 to tell everyone (including you) you’re in!
5. Fill out the Pre-Challenge Entry Form
6. Complete the Capacity WOD (which was programmed on 1/11/20, but can be made up) and record your score or record some other performance metric of your choice.
7. Set up your Tracker  (Be sure to read the instructions. If you have any trouble, please email me or see front desk staff for help!).
8. Join the Facebook Group (search 2020 Look, Feel, Perform Better Challenge) to keep up with LFPB Challenge happenings and helpful discussions.

Again, even if you haven’t signed up yet, you still have until this Friday!

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6 Essential Mindsets for Getting Back in Shape Breaking Muscle
What AI Says About the Perfect Running Stride Outside

Front Squat:
3 x 8 @ 3011

No pause at the bottom but the turnaround should be controlled with little to no “bounce.”

Chin-Up:
3 x 8 @ 3011

No pause at the bottom but the turnaround should be controlled with little to no “bounce.” Add resistance or use band assistance that allows you to perform the reps at the prescribed tempo. As an alternative, perform Tall Kneeling Band Pulldowns. Keep your neck neutral and avoid “chinning” yourself over the bar. Instead, keep the focus on the lats by pulling the elbows back and down toward the hips. The cue to “pull the bar/band to your sternum” may be helpful here.

Post loads to comments.
Week 1 of 6

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3 Rounds for Time:
15 Power Cleans 135/95
50 Double-Unders

The bar should be medium heavy for you, something you could do at least a few touch and go reps with.  Modify the Dubs to Alternating Foot Steps or 2x Singles as needed. 

Post time and Rx to comments.

This Week at CFSBK in Review

1. Join Sasha Slocombe and CFSBK Coach Chris Fox TONIGHT from 7pm – 8:30pm and start off 2020 with intention. By developing a connection between the body and breath, you’ll be able to come back to the breath when difficult times arise whether in yoga, CrossFit, or life. Intention setting is more than making resolutions, more than wishing and hoping for things to change. What do you actually need to do to get there? What can you realistically do today that moves you closer to where you want to be? You’ll set an intention for action as you move forward into the coming year and beyond. Head over to the event page to learn more.

2. This workshop coincides with the start of the 2020 Look, Feel, Perform Better Challenge, our annual 10-week challenge meant as a collective kickstart toward healthier nutrition and recovery habits in the new year. In other words, the Challenge starts TODAY. What are you waiting for? Sign up HERE!

3. Our new 6-week training cycle kicked off this week! Check out Monday’s post to find out what you can expect in our CrossFit group classes into February.

4. On Tuesday, we caught you up on CFSBKer Captain Kurt Jamora’s work with CrossFit 11th Parallel in Somalia. Kurt will be back at the gym at the end of January. Be sure to give him a warm welcome home when you see him!

5. Tom Shpetner (who you may know as one of our grillmasters) is quoted in this Town & Country article on the best foods to pair with champagne. Now you know who to ask about wine!

6. Emily Asher (who you may have seen performing at our recent CFSBK Art Show) is recording an album next month and is doing a crowdfunding campaign for it. Her band Emily Asher’s Garden Party plans to make a new album of hot jazz and songs inspired by the Southern Sun. The funding period starts now and ends on February 9th at 8pm EST. Go HERE to support a CFSBK musician!

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The Minimum Effective Dose of Training Starting Strength
Exercising with Human Reddit (video)

3 Rounds for Time:
15 Overhead Squats 95/65
15 Lateral Burpees Over The Bar

The barbell should be light-medium, unbroken on the fast end.

Rest 5 minutes, then..

3 Rounds for Time:
15 Dumbbell Thrusters 35/20
15 Russian Kettlebell Swings 24/16kg

The dumbbells should be light-medium, unbroken on the fast end.

Rest 5 minutes, then…

3 Rounds for Time:
15 Pull-Ups
25 AbMat Sit-Ups

Modify volume on the Pull-Ups or to Ring Rows as needed.

Post times and Rx to comments.

Be sure to check out Aaron W.’s photoset of our last class of 2019! 

This Weekend at CFSBK: New Year, New Intentions!

There are a couple of big things happening at the gym this weekend, and of course we’re here to keep you updated. Here’s what’s up!

• Join Sasha Slocombe and CFSBK Coach Chris Fox from 7pm – 8:30pm this Sunday, January 12th and start off 2020 with intention. By developing a connection between the body and breath, you’ll be able to come back to the breath when difficult times arise whether in yoga, CrossFit, or life. Intention setting is more than making resolutions, more than wishing and hoping for things to change. What do you actually need to do to get there? What can you realistically do today that moves you closer to where you want to be? You’ll set an intention for action as you move forward into the coming year and beyond. Head over to the event page to learn more.
• This workshop coincides with the start of the 2020 Look, Feel, Perform Better Challenge, our annual 10-week challenge meant as a collective kickstart toward healthier nutrition and recovery habits in the new year. What are you waiting for? Sign up HERE!

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Unscripted with Sara Sigmundsdottir Morning Chalk Up
Dried Fruit, Oats, and Coffee: Answers to Your Sugar Questions NY Times

A1) Half Kneeling Filly Press:
3 x 8e @ 3011

The racked kettlebell does not have to increase week to week, but choose a challenging load.
No pause at the bottom but the turnaround should be controlled with little to no “bounce.”

A2) Deadlift:
3 x 8 @ 3111

Note the tempo has a 1 second pause on the floor, no touch-and-go.

Post loads to comments.
Week 1 of 6

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AMRAP 9 Minutes:
12 Burpee-Box Jumps 24/20
12 Toes-to-Bars

Bias jumping to a lower box rather than stepping to a higher box as needed. Modify the Toes-to-Bars to Hanging Leg or Knee Raises or 2 x Sit-Ups as appropriate. 

Post rounds, reps, and Rx to comments.

Sunday: Yoga, Mindfulness, and Intention Setting Workshop

Join Sasha Slocombe and CFSBK Coach Chris Fox from 7pm – 8:30pm this Sunday, January 12th and start off 2020 with intention. By developing a connection between the body and breath, you’ll be able to come back to the breath when difficult times arise whether in yoga, CrossFit, or life. We’ll begin with a yoga flow – accessible to all levels of experience – before moving into breathwork, learning a few simple ways to work with your breath which can help bring you back to balance whenever and wherever you need it. We’ll also learn a simple full body relaxation technique that takes only moments and can be a very useful tool to have during times of stress or indecision.

Intention setting is more than making resolutions, more than wishing and hoping for things to change. What do you actually need to do to get there? What can you realistically do today that moves you closer to where you want to be? You’ll set an intention for action as you move forward into the coming year and beyond. Resolutions tend to be flimsy and negative, focusing on outcomes like “lose 10 lb.,” vague notions like “get in shape,” or things you want to stop doing like “eating carbs.” Today (and everyday) is an opportunity to ask yourself, “What do I want to have happen, and what steps must I take to get there?” Quit “shoulding” on yourself and start doing.

We’ll be meditating on a time when you were successful at overcoming an obstacle, no matter how small, and what practices helped you to do so. You’ll identify a goal for the future and begin to clarify for yourself not only how to get here but why it matters to you.

Please bring a yoga mat and writing materials of your own if you have them. We’ll have some mats to borrow as well, but likely not enough for everyone

This community workshop is free and open to all members and non-members with a suggested $20 donation.

Register Here!

This workshop will coincide with the start of the Look, Feel, Perform Better Challenge, our yearly challenge meant as a collective kickstart toward healthier nutrition and recovery habits. It starts in just 3 days! Go over to the LFPB Challenge page to learn more and sign up!

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Small Increases in Physical Activity Can Make a Big Difference The Conversation
Why We Love How-to Videos Nautilus

Double Kettlebell Front Rack Carry

After a few warm up sets, take an attempt or two at a max load for an unbroken 1:00. You’ll be performing a Double Kettlebell Clean to get the bells to the rack position.  

Post loads to comments.
Week 1 of 6

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5 Rounds or 20 Minutes:
3e Turkish Get-Ups
:30 Active Goblet Squat Hold
3-6 Ring Bent Arm to Inversions
20 Calorie Easy Row (14 Bike)

Build to a heavy load on each arm on the Turkish Get-Ups. Modify to Inverted Hangs on rings as needed and/or work on getting upside down comfortably. 

Post work to comments.

Cadria H. before (left) and after (right) last year’s Look, Feel, Perform Better Challenge. You can read about her experience here. T-minus 4 days until the start of the 2020 Look, Feel, Perform Better Challenge. Join us in our collective kickstart toward healthier nutrition and recovery habits in the new year. Go to the LFPB Challenge page to learn more and sign up today! 

News and Notes from CFSBK Members

• Tom Shpetner (who you may know as one of our grillmasters) is quoted in this Town & Country article on the best foods to pair with champagne. Now you know who to ask about wine!
• Emily Asher (who you may have seen performing at our recent CFSBK Art Show) is recording an album next month and is doing a crowdfunding campaign for it. Her band Emily Asher’s Garden Party plans to make a new album of hot jazz and songs inspired by the Southern Sun. The funding period starts now and ends on February 9th at 8pm EST. Go HERE to support a CFSBK musician!

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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What Does It Mean to “Create a Shelf” When Squatting? BarBend
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