Dumbbell Press / Pull-Up Superset

A1) Seated Dumbbell Press:
3 x 8-10

A2) Strict Pull-Ups:
3 x 8-10

Use a “faster up-slower down” tempo. Start light enough to build in load over three weeks. Use band assist, partner assist, or add weight to the pull ups as needed.

Post work to comments.
Week 1 of 6

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3 Rounds for Time:
60 Double-Unders
15 Deadlifts 155/105
12 Hang Power Cleans 
9 Jerks

The barbell should be medium-heavy. Scale accordingly. Modify to Alternating Foot Steps or 2x Singles as needed.

Post time and Rx to comments.

Your Sunday dose of cuteness: Coach Jess’s friend Anna’s daughter Roxanne repping our CrossFit Kids program! 

This Week at CFSBK in Review

1. Our new training cycle template dropped this week. Check out Monday’s post to find out what you can expect in CrossFit group classes over the next 6 weeks!

2. Here’s a new vid starring Coach David from our friends at Inside the Affiliate. It focuses on our movement quality scale, and it’s a really cool window into how our coaches help you move better!

3. Did you lose a MetroCard with some money on it a couple of weeks ago? A very kind member found it in our coatroom, and we’d like to get it back to you. Contact the front desk with the approximate dollar amount on the card to claim it.

4. We’re just 6 weeks away from the 2019 Iron Maidens Raw Open, our annual women-only powerlifting meet. We’d love your help on this very fun day! There are a variety of ways to get involved. Fill out this volunteer form to learn more and share your availability.

5. 12pm Pilates is cancelled today. 

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Nuns Don’t Have Midlife Crises JSTOR Daily
How Weight Training Changes the Brain NY Times

WOD 7.27.19

Every 5 Minutes for 6 Rounds…

For Times:
7 Burpees
10/7 Calorie Row
10 Wall Balls 20/10, 14/9

The intention is to perform fast, repeatable intervals of unbroken movement, taking between 40-80 seconds per round. Walk or stretch during the rest periods. 

Post times and Rx to comments.
Week 1 of 6

Register for Active Life Strength!

Get out of pain, stay out of pain, strengthen your weaknesses, and improve mobility and movement patterns, all while getting stronger! This is a predominantly strength-based class specifically programmed to strengthen movements and improve positions based on your individual needs.

The Active Life methods help athletes of all levels identify the root causes of their pain, injuries, and plateaus, and provide solutions for alleviating and eliminating those limitations through strength training, hands on treatment, corrective movements, and program modification. As the Head Coach at Active Life Athletics, Coach Keith worked closely with the Active Life doctors as they developed the system and led the charge to incorporate it into a gym model. Using those principles, this program will help you identify your individual weaknesses and limitations, guide you through the necessary strength and mobility exercises, and get you moving and lifting more efficiently, with less pain. A pain-free athlete is a confident athlete, and a confident athlete is a dangerous athlete. If your goal is to look better, feel better, and go hard into your 80s, this program will help you set and maintain the foundation.

For more information on The Active Life, check out:

• @activeliferx on Instagram
• www.performancecarerx.com
• The Active Life on YouTube

Schedule

AM Cycle
July 30th, 2019 – September 19th, 2019
Tuesdays at 10am
Thursdays at 9am
2x per week for 8 weeks

Register Here! 

Cost

The cost is $160 per month ($320 total plus NY state sales tax). The first charge will occur at the time of registration and the second payment of $160 will occur automatically 1 month later. This cycle is open to all CFSBK members as well as CrossFitters from other affiliates.

(Please note that you are committing to specific days and times and there be no refunds for any missed classes or late cancellations.)

What happens in class?

We will start with testing your single leg strength relative to your Back Squat, your Deadlift stamina relative to your absolute strength, your 1-arm carry ability, and your upper body pressing and pulling. You will then receive progressive strength work during each class to address your weaknesses based on of your test results.

In addition, we will identify your general movement limitations through mobility and flexibility assessments. Each athlete will receive an individualized “Not for Time” piece to complete as a warm up/cool down for CrossFit group class or during standardized warm-ups to address these limitations through corrective movements, stretches, and holds.

TODAY: PUPSTARZ ADOPTION EVENT AT CFSBK

Our friends at PupStarz Rescue invite everyone to get into a different kind of “beast mode” TODAY from 10am to 1pm, right here at CrossFit South Brooklyn. They will be bringing adorable and adoptable pups for meet and greets. They will have everything from large pups to small pups, from young ones to older ones and just about everything in between! Check out yesterday’s post to see all the good girls and boys confirmed for today.

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Training with Barbells for the First Time at Age 62 Starting Strength
Improve Your Front Rack Position Breaking Muscle

Deadlift

3 x 8

Sets across. Use a double overhand grip and a load that you could perform for 10 reps.

Post loads to comments.
Week 1 of 6

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30 Minutes for Quality:
400m Jog (jog/walk as needed)
20 Hand-to-Hand Kettlebell Swings (or 10e Single-Arm Kettlebell Swings), light
3x :05 Hold at Top of Ring Row or Ring Pull-Up
50′ Bear Crawl

Rotate through the movements at a low intensity/aerobic pace. If you wear a heartrate 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. Really challenge yourself to stay in this zone on the jogs, even slowing to a fast walk as needed. Use a false grip on the rings if you can. 

Post work to comments.

Pupstarz superstar Beanie, who is confirmed for tomorrow’s event and just might be the future star of your loving home! 

TOMORROW: PUPSTARZ ADOPTION EVENT AT CFSBK

Our friends at PupStarz Rescue invite everyone to get into a different kind of “beast mode” tomorrow from 10am to 1pm, right here at CrossFit South Brooklyn. They will be bringing adorable and adoptable pups for meet and greets. They will have everything from large pups to small pups, from young ones to older ones and just about everything in between! Here are the good girls and boys that are confirmed for tomorrow:

• Pardon: Collie mix (2 months old, 8 lbs, female)
• Pastel: Pit bull/ beagle mix (3 years old, 29 lbs, female)
• Zane: Terrier mix (6 months old, 24 lbs, male)
• Beanie: Jack Russell mix (3 years old, 16 lbs, female)
• Boomer: Jack Russell mix (2 months old, 2 lbs, male)
• Justice: Coonhound mix (2 years old, 38 lbs, male)
• Dove: Jack Russell mix (1 year old, 11 lbs, female)
• Kiki: Australian cattle dog mix (2 months old, 5 lbs, female)
• Kiss: Terrier mix (2 years old, 24 lbs, female)
• Sergio: Chihuahua mix (12 years old, 4 lbs., male)

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Does Your Metabolism Change with Weight Loss? Barbell Medicine
First Box on the Beach in Sri Lanka Is Open Morning Chalk Up

Power Snatch

Every Minute on the Minute: x 3
3 Mid-Hang Power Snatches

Rest 1:00

Every Minute on the Minute: x 3
2 Mid-Hang Power Snatches

Rest 1:00

Every Minute on the Minute: x 3
1 Mid-Hang Power Snatch

Work sets across at a moderate load (ending at up tp 85% for the singles) for each segment, increasing only during the rest minutes as appropriate. Focus on speed, timing, and proper footwork, keeping the load low enough to move as perfectly as possible. 

Post loads to comments.
Week 1 of 6

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3 Rounds for Time:
400m Run
5 Rounds of “Cindy”

“Cindy” = 5 Pull Ups + 10 Push Ups + 15 Squats. Scale to Ring Rows and/or Knee Push-Ups as needed, or modify the volume to as little as half the reps to keep moving inside. 

Post time and Rx to comments.

The Iron Maidens Raw Open: Call for Volunteers!

We’re just 6 weeks away from the 2019 Iron Maidens Raw Open, our annual women-only powerlifting meet. Competitors will test their 1-rep maxes in an all-women environment of badassery. Mark your calendars! It’s one of our biggest and best events of the year.

We’d love your help on this very fun day! There are a variety of ways to get involved. Fill out this volunteer form to learn more and share your availability. Check out photos from last year’s event to get a sense of what it’s all about.

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How to Find Your Ideal Running Cadence Outside
13 Undeniable Benefits of Deadlifts BarBend

Farmer Carry

30 seconds x 1-2 sets

After a few warm ups, perform a heavy Farmer Carry for 30 seconds without putting the weight down. The goal is to progress over the next 2 weeks from here with the goal of building to bodyweight or above. The “gold standard” is bodyweight in each arm for 30 seconds.

Post loads to comments.
Week 1 of 6

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AMRAP 8 Minutes:
20 Wall Ball 20/10,  14/9
50 Double-Unders

Modify the Dubs to Alternating Foot Steps or 100 Singles as needed.

Post rounds, reps, and Rx to comments.

Cash Out

1:00 Single-Arm Overhead Hold, as heavy as possible 

Use a heavy KB or DB. Keep the arm locked out and the load directly over your shoulder, and end the set if your elbow bends. 

Post work to comments.

Here’s good Pupstarz girl Kiss, who might be at our adoption event on Saturday!

Saturday, July 27th: Pupstarz Adoption Event

PupStarz Rescue invites everyone to get into a different kind of “beast mode” this Saturday, July 27th, right here at CrossFit South Brooklyn. We will be bringing adorable and adoptable pups for meet and greets.

Time: 10am-1pm
Location: Crossfit South Brooklyn, 597 Degraw St.

PupStarz Rescue is an all-volunteer animal welfare group committed to the rescue and rehabilitation of dogs and cats in public shelters at high risk of euthanasia, as well as those in danger of abuse. We are committed to rescuing as many animals as possible, saving over 1,875 dogs and cats since 2015.

We will have everything from large pups to small pups, from young ones to older ones and just about everything in between! This event is also open to the public to stop in and check out the adoptables as well. Our latest adoptables are listed here.

We suggest that you fill out an application on our site before the event in order to be pre-approved if you are eager to adopt and take your pup home that day! We do require 3 references and a Facetime homecheck before adoption.

We will be posting the dogs that are confirmed for the event a few days before.

For questions please email us at rescue [at] pupstarzrescue.org.

Who knows? You might just find your future swolemate!

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Motivation vs. Discipline in Weightlifting Catalyst Athletics
Fear, Catastrophizing, and Training Barbell Medicine

Power Clean

In 10:00, work up to a heavy but perfect Power Clean for the day. 

Post loads to comments.
Week 1 of 6

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2 Rounds…

In 10:00:
4:00 Bike/Row for calories, 

Then in remaining time, rounds of:

4 Power Cleans at 65-70% of today’s heavy single (performed as singles with 5-10 seconds of rest between reps, not touch-and-go)
12 Sit-Ups
:30 Ring Plank/Forearm Plank

Rest 5 minutes

Work at a sustainable and repeatable pace, just slightly above conversational. Shoot for consistent scores for the bike/row and rounds completed on both intervals. Walk or stretch during the rest period.

Post work to comments.

Today: Free Active Life Assessment at 11am

Interested in Active Life Strength but not sure what it’s all about? Coach Keith is offering a free 1 hour session TODAY at 11am to discuss the details of the program. He will also provide free mobility and strength assessments as a sample of what you can expect to see in the class. Register HERE!

News and Notes

• PupStarz Rescue invites everyone to get into a different kind of “beast mode” on Saturday, July 27th, right here at CrossFit South Brooklyn. They will be bringing adorable and adoptable pups for meet and greets.
• 12pm Pilates is cancelled this Sunday, July 28th. 

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How to Watch The CrossFit Games Online Boxrox
“Ultraprocessed” Foods May Make You Eat More Science

Barbell Front Rack Step-Ups

3 x 8e

Use a “faster up-slower down” tempo. Start light enough to build in load over the next 3 weeks.

Back Squat

Heavy 3

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

Post loads to comments.
Week 1 of 6

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Tabata Burpees

8 Rounds:
20 Seconds of Max Burpees
10 Seconds Rest

Post total reps to comments.

Here’s a new vid starring Captain Osorio from our friends at Inside the Affiliate. It focuses on our movement quality scale, and it’s a really cool window into how our coaches help you move better! 

Upcoming Training Cycle Template

Training Cycle Dates: M 7/22/19 – S 9/1/19 (6 weeks)

Goals: Building from the previous cycle and continuing with regular aerobic work, we’ll be adding a day of aerobic interval training to the mix. Continuing with unilateral work, we’ll have a dedicated single-limb lower body day and a carry day, which will both progress through repeated exposures of the same movement over a few weeks. Deadlifts, Squats, Olympic lifting, strict upper body work, and of course metcons of varying time and modal domains will also be part of the cycle. Plus, we’re bringing back opportunities to develop/refine higher skill movements during warm ups and dedicated skill sessions…Get stoked!

Monday: Lower Body Unilateral + Squat

Weeks 1-3

Barbell Front Rack Step-Ups:
3 x 8e

Use a “faster up-slower down” tempo. Start light enough to build in load over 3 weeks.

Back Squat:
Heavy 3

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

Weeks 4-6

Rear Foot Elevated Dumbbell Split Squats:
3 x 8e

Use a “faster up-slower down” tempo. Start light enough to build in load over 3 weeks.

Front Squat:
Heavy 3

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

Tuesday: Power Clean + Aerobic Interval Metcon

Weeks 1-6: Varied exposures

Not high-intensity intervals. The work on these is done at a slightly higher intensity/faster pace than you would be able to maintain during a straight aerobic session like the 30 minute pieces we did last cycle and are doing again on Fridays this cycle. Each interval should be repeatable after the rest period and should look and, importantly, feel the same. This may take some trial and error, so have fun with it!

Wednesday: Carry + Metcon

Weeks 1-3

Farmer Carry:
30 seconds x 1-2 sets

Start with a load you can carry for 30 seconds without putting down and progress week to week from there with the goal of building to your bodyweight or above. The “gold standard” is 2x bodyweight for 30 seconds.

Weeks 4-6

Single-Arm Farmer Carry:
30 seconds x 1-2 sets

Start with a load you can carry for 30 seconds without putting down and progress week to week from there with the goal of building to half your bodyweight or above. The “gold standard” is body weight for 30 seconds.

Thursday: Snatch + Metcon

Weeks 1-6: Varied exposures

Friday: Deadlift + Aerobic Metcon

Weeks 1-2: 3 x 8

Weeks 3-4: 3 x 5

Week 5: Heavy 2, 90% (of today’s double) x 2

Week 6: Heavy 1

Use a “faster up-slower down” tempo for weeks 1-5.

Saturday: Monster Metcons

Partner workouts!

Sunday: Upper Body Strict Pressing and Pulling + Metcon

Weeks 1-3

Seated Dumbbell Press + Strict Pull-Ups Superset:
3 x 8-10

Use a “faster up-slower down” tempo. Start light enough to build in load over 3 weeks. Use band assist, partner assist, or add weight to the Pull-Ups as needed.

Weeks 4-6

Superset Dumbbell Bench Press + Ring Rows:
3 x 8-10

Use a “faster up-slower down” tempo. Start light enough to build in load over 3 weeks. Change the angle of the body, slow down the negative, and/or add a weight vest to make the Ring Rows more challenging.

News and Notes

• Did you lose a MetroCard with some money on it a couple of weeks ago? A very kind member found it in our coatroom, and we’d like to get it back to you. Contact the front desk with the approximate dollar amount on the card to claim it.
• 12pm Pilates is cancelled this Sunday, July 28th. 
• Interested in Active Life Strength but not sure what it’s all about? Coach Keith is offering a free 1 hour session TOMORROW at 11am to discuss the details of the program. He will also provide free mobility and strength assessments as a sample of what you can expect to see in the class. Register HERE!

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When NYC Is Your Gym NY Times
How to Be a Beginner Outside

WOD 7.21.19

A1) Barbell Suitcase Deadlift:
5 x 3

Build to a heavy triple.

A2) Tall Kneeling Single-Arm Dumbbell Press:
5 x 5

Build to a heavy set of 5 on each side. 

Post loads to comments.

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Cash Out

4 Sets:
20 Bicep Curls
:30 Hollow Hold

No rest between movements. 

Post work to comments.

In case you missed it, photos from last weekend’s Starting Strength Program Total are up on our Flickr account. Relive the PRs! 

This Week at CFSBK in Review

1. Registration for new cycles of our classic Starting Strength Program opened this week. Most of these are sold out, but there are still some spots left in the A and E cycles. Go HERE to learn more and sign up.

2. Interested in Active Life Strength but not sure what it’s all about? Coach Keith is offering a free 1 hour session this Tuesday, July 23rd at 11am to discuss the details of the program. He will also provide free mobility and strength assessments as a sample of what you can expect to see in the class. Register HERE!

3. PupStarz Rescue invites everyone to get into a different kind of “beast mode” on Saturday, July 27th, right here at CrossFit South Brooklyn. They will be bringing adorable and adoptable pups for meet and greets.

4. Behind the Desk returned on Wednesday with a profile of pro photographer and newish member of our front desk staff Aaron W. Say, “Hey, sup dude” (or something along those lines) next time you see him!

5. Today’s gonna be another hot one. Check out yesterday’s tips for working out safely in the heat and humidity.

6. 11am Active Recovery is cancelled today. 

7. 12pm Pilates is cancelled today. 

8. Today’s Free Intro Class is cancelled. 

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How Does the Body Make Vitamin D from Sunlight? JSTOR Daily
I’m Good Right Now The Players’ Tribune

Partner Double “Morrison“

In teams of 2 with one partner working at a time, complete the following for time:
100-80-60-40-20
Wall Balls 20/10, 14/9
Box Jumps 24/20″
Kettlebell Swings 24/16kg

Partition the work however desired with the goal to keep moving. The Kettlebell Swings are Rx’d as overhead.

Post time, Rx, and partner to comments.

The water goes in your mouth, David! | A classic photo by Thomas H. from Murph Day 2016

Beat The Heat

An excessive heat warning is in effect for New York City through 8pm tomorrow. The two biggest risks when working out in high or humid temperatures are dehydration and heat stroke. Dehydration occurs when your body loses more water than it requires for normal functioning, and heat stroke occurs when your body temperature rises faster than it can regulate. Both of these conditions are very serious and can lead to sickness and even death in extreme cases. That being said, you can do a couple of simple things to make sure you’re safe while working out:

1. Hydrate! Drink cold water before, during, and after you exercise. We have a water fountain in 608, a sink in 597, and a bunch of beverages for sale in the fridge. We encourage everyone to bring their own reusable water container. Try to drink water at regular intervals. You want to be taking in more water than you’re losing so don’t wait until you’re thirsty to start chugging.

2. Listen to your body. If you’re feeling lightheaded, dizzy, nauseous, begin to cramp, or display anything resembling fever symptoms, it’s time to stop, cool down and hydrate. Sometimes during hard workouts we try to “push through the pain,” but remember that putting yourself at risk in order to shave off an extra :15 seconds is both dangerous and contrary to why you’re here in the first place. (To get fit!)

News and Notes

• 11am Active Recovery is cancelled both today and tomorrow. 
• 12pm Pilates is cancelled this Sunday, July 21st. 

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The Scientists Behind Some of Our Favorite Junk Foods Smithsonian
Born to Walk Barefoot NY Times

Bench Press

Performance
1-1-1

Warm up and build to a heavy single. Use spotters on all work sets.

Fitness
3-3-3

Warm up and build to a heavy triple. Use spotters on all work sets.

Farmer Carry

Work up to a max load for 50′. 

Post loads to comments.

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Cooldown

3:00 Easy Row
3:00 Easy Bike
3:00 Easy Jog

Post work to comments.

Coach Keith did this video in one take

Tuesday: Free Active Life Assessment

Interested in Active Life Strength but not sure what it’s all about? Coach Keith is offering a free 1 hour session this Tuesday, July 23rd at 11am to discuss the details of the program. He will also provide free mobility and strength assessments as a sample of what you can expect to see in the class. Click the button below to register!

Register Here!

The new cycle will start next Tuesday, July 30th. Head over to the Active Life program page to learn more.

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How and Why to Single Leg Romanian Deadlift Breaking Muscle
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