A1) Dumbbell Lat Pullovers:
3 x 12-15 @ 4121

A2) Landmine Rotations:
3 x 12-16 @ 4121

Add weight and/or reps to last week. Rest :30 between movements, 1:00 between sets.

Post loads to comments.
Week 4 of 6

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Every Minute on the Minute x 15:
1) 10/7 Calorie Bike
2) 15 Russian Kettlebell Swings
3) :20-:30 Forearm or Ring Plank

Post work to comments.

Photo by Aaron W.

This Week at CFSBK in Review

1. Thanks to everyone who has donated to our coat and canned goods drive! Coats will be donated to New York Presbyterian Brooklyn Methodist Hospital to help those in need of warmth this winter. Canned food will go to CHIPS (right around the corner on 4th). The bins will be out until Monday at noon if you’d still like to drop something off.

2. Join us this Saturday, December 14th for our 6th Art Show! The evening will feature free drinks, musical performances, and great art by your fellow CFSBKers. Check out the event page for more info.

3. There are still some spots on the stand-by list to get tattooed by Jim Gentry at the Art Show. Go HERE to grab one!

4. 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. The Wim Hof Fundamentals workshop returns to CFSBK on December 15th!

4. One of our longtime members, Samir C. is offering a new philosophical counselings service and wants to share it with the community. Here is his Psychology Today profile and here is his blog post about it.

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The Strict Toes-to-Bar CrossFit
4 Coaches Reveal Their Best Exercises for a Functional Core BarBend

AMRAP 30 Minutes:
100 Double-Unders
25 Wall Balls 20/10, 14/9
10 Power Clean and Jerk 135/95
5 Bar Muscle-Ups

Thirty minutes is a long time…Aim to work at a consistent pace, breaking up the reps as needed to score consistent splits per round. Modify the muscle ups to 10 Burpees + 10 CTB Pull Ups/Pull Ups/Ring Rows as needed. Alternately, if you have the strength to do a few CTB Pull Ups and Dips but don’t yet have the skill of the muscle up transition, you may choose to sub jumping bar muscle ups. Modify Dubs to Alt Foot Steps or 2x Singles as needed. 

Post rounds, reps, and Rx to comments.
Week 4 of 6

Bring a coat or 5 cans and you can do those Bar Muscle-Ups for free today!

Today: Canned Food and Coat Drive!

CFSBK will host a winter canned food and coat drive tday. Bring a lightly worn winter coat or 5 cans of food to the gym and get one free class on us!

There is a limit of one free class per member during the drive, but you may donate as many items as you wish! The free class may only be redeemed today. 

Coats will be donated to New York Presbyterian Brooklyn Methodist Hospital to help those in need of warmth this winter. Canned food will go to CHIPS (right around the corner on 4th). Not going to be at the gym on Saturday but still want to donate? Donation bins will be out through Monday at noon!

News and Notes

• There are still some spots on the stand-by list to get tattooed by Jim Gentry at next Saturday’s Art Show. Go HERE to grab one!
• 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. The Wim Hof Fundamentals workshop returns to CFSBK on December 15th!
• 11am Active Recovery is cancelled today. 

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How to Enter the Flow State with Squats Breaking Muscle
Unraveling the Tangled History of the Hoodie Smithsonian

A1) Matador Dip,  Box Dip, or Leg Assisted Box Dip:
3 x 12-15 @ “Slower Down-Faster Up”

The “4121” tempo we’re using on strength work this cycle would be NO JOKE for dips, even at just bodyweight. Still, make sure to go slower on the down than the up on these. Use band assistance as appropriate or scale to a leg assisted box version to complete the sets unbroken.

A2) Romanian Deadlift
3x 12-15 @4121

Increase weight slightly from last week. Rest :30 between movements, 1:00 between sets. 

Post work to comments.
Week 4 of 6

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AMRAP 12 Minutes:
6e Single-Arm Dumbbell Hang Power Clean and Jerk 50/35
9 Toes-to-Bars
12 Box Jumps 24/20

Modify the Toes-to-Bars to Hanging Leg Raises, Hanging Knee Raises, or Sit-Ups as needed. If scaling the box jumps, bias jumping to a lower box rather than stepping to a higher one. 

Post rounds, reps, and Rx to comments.

Amanda gets the Jim Gentry treatment at the 2017 Art Show. There are still spots left to get tattooed by Jim at next Saturday’s Art Show. Go HERE to sign up!

Tomorrow: Canned Food and Coat Drive!

CFSBK will host a winter canned food and coat drive tomorrow. Bring a lightly worn winter coat or 5 cans of food to the gym and get one free class on us!

There is a limit of one free class per member during the drive, but you may donate as many items as you wish! The free class may only be redeemed on Saturday. 

Coats will be donated to New York Presbyterian Brooklyn Methodist Hospital to help those in need of warmth this winter. Canned food will go to CHIPS (right around the corner on 4th). Not going to be at the gym on Saturday but still want to donate? Donation bins will be out from this morning through Monday at noon!

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9 Ways to Absorb Your Nutrients More Effectively BarBend
25 Again? How Exercise May Fight Aging NY Times

Kipping Pull Up Strength/Skill Work

Choose an appropriate track to work on today.

Foundational Strength Building Superset:
A1) 4-6 x 5 Strict Pull-Ups/Chin-Ups
A2) 4-6 x :10-:20 Chin-over-Bar Hang
A3)  4-6x 10 Dumbbell Reverse Grip Curls

Use assistance on the Pull-Ups as needed.  For the Chin-over-Bar Hang, either go directly into it from your last Pull-Up or jump to the position after a brief rest. Focus on pulling your elbows down and back and aiming your sternum to the bar. Choose a load for the curls that you could perform for 12-14 reps at a “slower down, faster up” tempo.

Intermediate Skill/Strength Building Superset:
A1 4-6 x 5 Beat Swings
A2) 4-6 x 1-3 Paused Kipping Pull-Ups

Focus on a tight rhythm on the Beat Swings. You should be able to stop swinging on a dime! Focus also on holding you chin over and close to the bar with your elbows pulled down and back. Alternately, to begin to work on cycling reps you can perform 4-6 sets of 3-5 reps of a complex of: 3 Beat Swings + 1 Paused Kipping Pull Up.

Advanced Skill/Capacity Building:
4-6 x 5 Paused Kipping Pull-Ups

Pause at the top with chin over bar (or chest-to-bar if you can) before cycling on to the next rep. You also have the option to work on Butterfly Pull-Ups here if you already can consistently perform regular Kipping Chest-to-Bar Pull-Ups. 

Post work to comments.
Week 4 of 6

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30 Minutes for Quality:
4 Hang Muscle Snatches
4 Hang Power Snatches
4 Overhead Squats
5-10 Kipping Pull-Ups (or any Pull-Up variation you worked today)
2:00 Row/Bike/Jog

The Snatch work should be relatively light and unbroken. Focus on a close bar path and staying upright and stable on the Overhead Squats, modifying to Front or Goblet Squats as needed. The Pull-Ups (or variant) should taken at a relaxed pace, allowing you focus on movement efficiency and not on just getting the reps done. The intent of today’s conditioning is to stay out of the “pain cave” and to work at a sustainable and repeatable pace across the entire workout. Signs that you’re in the right zone are: consistent split times for rounds, a focused yet relaxed facial expression, and the ability to maintain nasal breathing throughout. These workouts should feel slightly easier that Tuesday’s intervals.

Post work to comments.

Mike C. gets tattooed by Jim at last year’s CFSBK Art Show

GET INKED AT THE ART SHOW

Are you an avid tattoo collector or maybe interested in getting your first? At next weekend’s Art Show (Saturday, December 14th), you’ll have the opportunity to get art permanently drawn onto your bod by Brooklyn tattoo artist, Jim Gentry (@gentrytattoo) of Hand of Glory Tattoo in Park Slope. Jim will be live tattooing at the Art Show from 7-10pm in 20-minute sessions from the flash sheet of small, simple designs pictured on the sign-up sheet (link below).

The price? Only $25.

The catch? There are only 9 slots total.

Sign up HERE

If you have questions about any of the above, email Coach Brett at Brett [at] CrossFitSouthBrooklyn.com.

This Saturday: Canned Food and Coat Drive!

This Saturday, December 7th, CFSBK will host a winter canned food and coat drive. Bring a lightly worn winter coat or 5 cans of food to the gym and get one free class on us!

There is a limit of one free class per member during the drive, but you may donate as many items as you wish! The free class may only be redeemed on Saturday. 

Coats will be donated to New York Presbyterian Brooklyn Methodist Hospital to help those in need of warmth this winter. Canned food will go to CHIPS (right around the corner on 4th). Not going to be at the gym on Saturday but still want to donate? Donation bins will be out Friday morning through Monday at noon!

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“Tough as nails” Weightlifter, 82, Fends Off Home Invader with TV Tray, Shampoo NBC News
Why Coaches Need Coaches Morning Chalk Up

A1) Dumbbell Bench Press:
3 x 12-15 @ 4121

A2) Pronated Grip Ring Row:
3 x 12-15 @ 4121

Coach’s Notes:
Increase weight slightly from last week, one that still allows you to perform the prescribed reps at the prescribed tempo. Change the angle of the body on the ring rows to more horizontal and/or add a weight vest to increase the degree of difficulty.

Rest :30 between exercises and 1:00 between sets

Post work to comments.
Week 5 of 6
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AMRAP 12:00
3, 6, 9, 12, 15, 18, 21.., reps of:
Calories Rowed
Burpees

Coach’s Notes:
This workout gets more fun the farther you get! Did we say fun? Went meant harder, it just keeps getting harder. Make sure to keep your midline on your burpees and good posture during the row. Even with simple movements, move with integrity. Don’t be lazy. Have fun.

The Floor is Lava, Coach Whitney Edition

Samir’s offering Philosophical Counseling

One of our long term members, Samir C is offering a new service of Philosophical Counseling and wants to share it with the community.

Here is his Psychology Today Profile
and here is his blog post about it.

Philosophy is the heart of the therapeutic process; the various modalities of talk-therapy (psychoanalytic, interpersonal, cognitive-behavioral etc) find their foundations in philosophical schools of thought like, for instance, stoicism, existentialism. For enduring philosophical questions lie at the heart of our quests to seek happiness and self-knowledge for meaningful relationships and work, or relief from anxiety, grief, and depression. As a ‘philosophical counselor’ I can help you find means of raising and answering these questions, through conversations and engaged dialogue. My task is to bring ‘the wisdom of the ages’ through philosophical reflection and study to bear on our common, and yet deepest, problems. I hope to work with you to inquire into who you are, and may want to become, to helping you resolve, by introspection and thoughtfulness, the ‘problems’ that seem to stand in your way in being or becoming yourself. My task is not to show you ‘the way,’ but rather to help you find ‘your way.’

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Got something to share with the community? New business? Services needed or offered? Looking for a sublet? Send us the info at Josh (AT) CrossFitSouthBrooklyn.com

Every 5:00 x 5 Rounds

For Time:
3x
5 Power Cleans 135/95
5 Push Jerks
20 Double-Unders

Coaches Notes:
This is a repeat from 2 weeks ago with an additional rep per round on the barbell. The barbell should be on the medium-light side and unbroken. Modify the Dubs to Alternating Foot Steps or to 2x Singles as needed. These should be “hard but sustainable” efforts. The intent is to stay out of the “pain cave” and perform each piece at a sustainable and repeatable pace across each round to within a point or two. Signs that you’re in the right zone are: consistent split times, a focused yet relaxed facial expression, and the ability to maintain nasal breathing throughout. These workouts should feel slightly harder than Thursdays.

Post work to comments.
Week 4 of 6

Allen fighting for those 185lb Clean ans Jerks during the Open

Next Level Weightlifting Club schedule change this week
NLWC will not meet this week on Wednesday night and instead will meet on Saturday from 1-3pm. We will resume our normal M/W/F weightlifting schedule the following week.

WIM HOFF SEMINAR @ 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. The Wim Hof Fundamentals workshop returns to CFSBK on December 15th!

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.

Date, Time, and Pricing

Sunday, December 15th from 3:00pm to 7:00pm
Price: $125

Register Here!

Who is this workshop for?

This workshop is suitable for everyone, but does 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.
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He is The Ice Man Wim Hof

A1) Seated Arnold Press:
3 x 12-15 @4121 tempo

A2) Back Squat:
3 x 12-15 @4121 tempo

Coaches Notes:
Increase the weight from last week. Use a load that’s light enough to allow you to perform the prescribed reps at the prescribed tempo.

Rest around :30 between movements and 1:00 between sets.

Post loads to comments.
Week 4 of 6

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4 Rounds for Time:
20 DB Front Rack Reverse Lunges
20 Alternating Renegade Rows
20 Sit-Ups

Coaches Notes:
Today’s Renegade Rows are the version without a push-up. Choose a challenging load for the lunges and rows that you could perform unbroken, at least for the first round. Check the notes & photos below regarding DB Front Racks.

Theadora with a proper DB Front Rack. The dumbbells are in contact with the shoulders, elbows in front and the dumbbells are supported by the hands with palms facing up. There can be some variations to this, with the back head of the dumbbell off to the side of the shoulder instead of right on top, but in either case, there is an intentional front rack supported by the arms.

This version of the DB Front Rack was popularized when Dumbbells became a staple of the Open. In the context of the Open, this rack certainly makes holding on to the dumbbells much easier as they’re essentially draped over your shoulders as opposed to being supported by the arms. As a strategy for competition, when its within the rules this is fine, but for your day-to-day training, we recommend always using a proper Front Rack to maximize the benefits gained in shoulder stability, strength and stamina from not doing things the easy way.

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Dan Bailey does a horrendus Dumbbell workout CrossFit

A1) Dumbbell Lat Pullovers:
2 x1 12-15 @ 4121

A2) Landmine Rotations:
2 x 12-15 @ 4121

Rest :30 between movements, 1:00 between sets.

Post loads to comments
Week 3 of 6

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20:00 for Quality & Load
5e Turkish Get-Ups
5 Strict Chin-Ups
10e Side Plank Powell Raises
2:00 Jog/Row/Bike

Coaching Notes:
Use a load that allows you to perform the TGUs unbroken. Add weight or use assistance as appropriate for the chins. Focus on a strong bottom side on the Powell Raises. 
Post details to comments.

Clay R warming up. Clays group Ranky Tanky was recently nominated for a Grammy! Photo by Aaron W

Schedule Note:
There are no CrossFit Preschool or Kids classes today at 9 and 10am today.

Our new Sunday Open Gym schedule starts today. OG will be from 2pm-6pm. The gym will close at 6. Thanks!

The Turkish Get-Up by CrossFit

This video is one of CrossFit’s revamped exercise demo videos. CrossFit recently reshot much of their old video library. We post all of them on our Exercise Demo Library

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The Worlds Worst Translator Alternatino

AMRAP 7:00
10 Thrusters 115/80
3 Ring Muscle Ups

Rest 5:00

AMRAP 7:00
10 Box Jumps 24/20″
10 Russian KB Swings 32/24kg

Rest 5:00

AMRAP 7:00
Max Calorie Row/Bike
Aim to hold a consistent split throughout. 

Coaching Notes:
Athletes will start at different stations and rotate through the workouts working individually.

Thruster/RingMU AMRAP
The thruster weight should be medium-heavy. If you’re not doing muscle ups today, modify to Strict Low Ring Transitions or Banded Seated Muscle Ups, being sure in both modifications to move purposefully and catch the transition in a low dip. Alternately, if you don’t yet have the strength to perform a few pull-ups and dips, modify to 3x :10 Ring Support Holds (10 seconds = 1 Muscle Up).

Box Jump/KB AMRAP
Bias jumping to a lower box as opposed to step-ups. The KB load should be heavy but unbroken.

Bike AMRAP
Aim to hold a consistent split throughout. 

Post results & your favorite amrap to comments.

Burpee Shot but Aaron W.

Confirmed Artists for 2019 Art Show!

This year’s art show will be epic! Below are all the folks who will be sharing or performing their work! Save the date, Saturday, December 14th. More information 0n the event page.

Live Performances
Paul Bennet Duo (jazz)
Emily Asher (singer/songwriter)
Cidney Falk (DJ)

Featured Artist
Live Tattooing by Jim Gentry
(flash sheet and sign-up details TBA)

Artists
Nidhi Jalan (video)
Katherine Akido Day (drawing/oil painting)
Runit Chhaya (landscape design)
Ashima Chitre (painting/mixed media)
Joel Zimmer (photography)
Michael Gigli (photography)
Vinny Deponto (collage)
Saul Melman (interactive toy)
David Osorio (collage)
Josh Lammers (painting)
Emma Larson (mixed media)
Maggie Hinton (painting)
Simon Ressner (photography)
Katie Harper (ink prints)
Stella Zawistowski (print)

Note: Yoga for Athletes is cancelled today

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The Zen of Weight Lifting New York Times

A1) Matador Dip,  Box Dip, or Leg Assisted Box Dip: 
3 x 12-15 @ “Slower Down-Faster Up”

A2) Romanian Deadlift:
3 x 12-15 @4121

The “4121” tempo we’re using on strength work this cycle would be NO JOKE for dips, even at just bodyweight. Still, make sure to go slower on the down than the up on these. Use band assistance as appropriate or scale to a leg assisted box version to complete the sets unbroken. Rest :30 between movements and 1:00 between sets.

Post loads to comments.
Week 3 of 6

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AMRAP 10:00
1 Hang Power Snatch 155/105
3 Handstand Push-Ups

The hang power snatch should be on the heavier side for you for reps, scale up if the Rx’d load is not. Modify the HSPU to Wall Walks or heavy DB Push Presses as appropriate.

Post Rx and rounds completed to comments.

Alona and Erica put on a hoop performance at the 2017 CFSBK Art Show

Ever wonder what CFSBK would look like if it transformed into an art gallery? Well, those of us that participated in or attended CFSBK’s previous Art Shows know it looks pretty awesome. Our 6th Annual Art Show will be Saturday, December 14th, and we need to know by Saturday, December 7th whether you want to participate.

Today’s Schedule

9am Short Circuit
10am CrossFit
12pm CrossFit
4:30pm CrossFit
5:30pm CrossFit
630pm CrossFit
9am-1pm & 4:30-7:30pm Open Gym

Cancelled: 6am CrossFit, 7am CrossFit, 8am CrossFit, Fit 55+, Diapers & Dumbbells

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The Iron Triathalon with Jason Khalipa and Dan Bailey
Jason and Dan take on 1-20 reps of “Linda” which is:
1.5x Body Weight Deadlifts
1x  Body Weight Bench Press
75% Body Weight Clean