Snatch

Every 2:00 x 6:
Low Hang* (2″ below the knee) Snatch

Sets across or build to a few medium heavy but perfect reps. Stay over the bar from the hang position to the mid-thigh, before finishing your pull vertically as in the previous weeks.

*The bar is deadlifted with a Snatch grip and then lowered to the Low Hang position at 2″ below the kneecap.

Post loads to comments.
Exposure 6 of 8

_____________________
For Time:
21 Russian Kettlebell Swings 32/24kg
40′ Sled Sprint
7 Burpees
40′ Sled Sprint

Go, go, go, GO…

Post time and Rx to comments.

Check out Robert C.’s killer photos from this past weekend, including sets from the Barbell Medicine seminar and Sunday’s “Omar” workout!

Brooklyn Community Housing and Services Gala

Brooklyn Community Housing and Services will host its 40th Anniversary Feels Like Home Gala on May 15th at BKLYN Studios at City Point. It will be an exciting celebration of BCHS’ ground-breaking history of innovation and compassion, that will include a rich array or Brooklyn delicacies and unique silent auction items. And, Grammy Award Winner Norah Jones will provide a guest performance! Your contribution provides vital financial resources to enhance and expand BCHS’ life-saving supportive housing and homelessness prevention programs. To buy a Gala ticket, click here.

Sunday: Starting Strength Total at CFSBK

Coach Jeremy’s Starting Strengthers will wrap up their eight-week cycle on Sunday, May 5th starting at 2:00pm. Lifters will be testing their 1RMs in the Back Squat, Press, and Deadlift. All are welcome to come by, hang out, and do some cheering. Get ready for some massive PRs!

_____________________
Yesterday’s Results Board: Deadlift | Bar Muscle-Ups, Double-Unders
Team USA Finishes Strong with 43 Pan Am Medals Team USA
Driven to Forty; My Journey to Health Morning Chalk Up

Deadlift

Fitness
Deadlift:
4 x 3

4 sets of 3 reps. Sets Across. 5-15 pounds heavier than last week.

Performance
Deficit (2″) Deadlift:
3 x 5

Sets across, 5-15 pounds heavier than week 3. The “buy-in” to pull from the deficit is to pass the standing toe touch test. If you cannot touch your toes without bending your knees, you will not be able to get into a safe position to Deadlift from a deficit. In this case perform Fitness programming today.

Post loads to comments.
Exposure 6 of 8

_____________________

Performance
AMRAP 10 Minutes:
10 Bar Muscle-Ups
50 Double-Unders

Fitness
AMRAP 10 Minutes:
10 Toes-to-Bars
10 Push-Ups
50 Double-Unders

Modify Double-Unders to Alternating Foot Steps, Toes-to-Bars to Hanging Knee Raises, and Push-Ups to Knee Push-Ups as needed.

Post round, reps, and Rx to comments.

Register for Active Life Strength AM Cycle!

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
May 7th, 2019 – June 27th, 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.

_____________________
Yesterday’s Results Board: “Omar”
A Hunter-Gather Ate an Entire Rattlesnake and We Have the Poop to Prove It Atlas Obscura
Driving Action with a Strong Default Mode Breaking Muscle

“Omar”

For Time:
10 Thrusters 95/65
15 Bar-Facing Burpees
20 Thrusters
25 Bar-Facing Burpees
30 Thrusters
35 Bar-Facing Burpees

The barbell should be on the light side, something you could do for 10-15 reps when fresh. Do the first round at a pace you might use for the final round and aim to stay consistent.

Post time and Rx to comments.
Week 5 of 8

 

View this post on Instagram

 

A post shared by CrossFit South Brooklyn (@crossfitsouthbrooklyn) on Oct 30, 2018 at 9:22am PDT

Our CrossFit Kids birthday parties are lit!

May 11th: Kids’ Night Out at CFSBK!

Do want a night off for yourself and your kids? Of course you do! So sign up for our CFSBK Kids’ Night Out on May 11th! Your kid will engage in fun movement activities and games, eat pizza, and watch a movie.

What:  We’ve organized a night of CrossFit Kids physical activities, creative stuff, and games. We’ll all share a pizza dinner and then watch a movie on our big screen.
When: Saturday, May 11th from 4pm to 8pm
Who: Kids ages 4-12
Cost: $60 per child with a 50% discount for additional siblings. Dinner will be provided.

RSVP Required. Email Coach Lynsey at cfsbkkids [at] gmail.com. Space is limited so RSVP soon!

Register Here!

Today’s Schedule Changes

The following classes are cancelled today as we host the 2nd day of the Barbell Medicine seminar: 8am CrossFit group class and 12pm Pilates.

_____________________
5 Steps to Marking Your Garden a Carbon Sink JSTOR Daily
We’re Entering a New Age of Meatless Meat Smithsonian

Team Metcon

In teams of 3 with one partner working at a time…

AMRAP 12 Minutes:
9 Calorie Row
12 Wall Ball

Choose your weight and height on the wall ball.
 
Rest 3 minutes, then…

AMRAP 12 Minutes:
9/6 Calorie Bike
12 Russian Kettlebell Swings

Choose your load on the kettlebell. 

Rest 3 minutes, then…

AMRAP 12 Minutes:
24 Double-Unders
12 Alternating Dumbbell Power Snatches

Scale dubs to 24 Alternate Foot Steps or 48 Single-Unders as needed. Choose your load on the dumbbell.

Post rounds, reps, Rx, and partners to comments.
Week 5 of 8

The following classes are cancelled today as we host the Barbell Medicine seminar in 597: 9am CrossFit group class, 10am Short Circuit, 11am Active Recovery, 11am Anti-Gravity Strength, 12:30pm Anti-Gravity, and 12:30pm Foundations. All classes will sign in at 608 Degraw, and we will not be able to accomodate members arriving for Open Gym before regular OG hours (2pm to 4pm)

This Week at CFSBK in Review

1. The first-annual East Coast Gambit is a premier, single day, functional fitness competition in the Northeast! Hosted by CrossFit South Brooklyn and slated for June 15th, the event is open to all individuals and will feature both RX and SCALED divisions (more info below on standards). Check out the newly launched East Coast Gambit website for more info and to sign up!

2. Get out of pain, stay out of pain, strengthen your weaknesses, and improve mobility and movement patterns, all while getting stronger! Active Life Strength is a predominantly strength-based class specifically programmed to strengthen movements and improve positions based on your individual needs. A new AM cycle starts May 7th. Go HERE for more info!

3. Put yourself in the expert hands of a certified Wim Hof Method Instructor to learn the 3 pillars of the Wim Hof Method: Breathing Technique, Cold Exposure, and Commitment. Find out how you can utilize oxygen and cold exposure to optimize body & mind, and learn about the underlying physiology. The first workshop we hosted back in March was such a success, so we’re bringing the Wim Hof Method team in May!

4. Do want a night off for yourself and your kids? Of course you do! So sign up for our CFSBK Kids’ Night Out on May 11th! Your kid will engage in fun movement activities and games, eat pizza, and watch a movie.

5.  The following classes are cancelled tomorrow for the 2nd day of the Barbell Medicine seminar: 8am CrossFit group class and 12pm Pilates.

_____________________
Yesterday’s Results Board: Clean and Jerk | Hang Power Clean, Push Jerk
We’re Bad at These Sports, but We’re Not Giving Up Outside
Strength Training with Top NFL Athletes BarBend

Clean and Jerk

Every 3:00 x 5 Reps:
Hip Clean + Mid-Hang Clean + Knee Hang Clean + 3 Jerks

The barbell should not travel down the thigh in the first Clean from the “hip” position. The Jerks  may be Split Jerks if you prefer, but keep it the same for all 3 reps.

Post loads to comments.
Exposure 5 of 8

_____________________

For Time:
10-8-6-4-2
Hang Power Clean 135/95
Push Jerk

How long can you hang on to the bar? If you think you can do it, try for unbroken.

Post time and Rx to comments.

Roller Night at Prospect Park is cancelled due to inclement weather (boooooooo). We’ll reschedule it for an upcoming night (yayyyyyyy)

Weekend Schedule Changes

We’ll be running on a modified schedule this weekend as we host the Barbell Medicine Seminar in 597 Degraw. Here’s what you can expect:

• On Saturday the 27th, the following classes are cancelled: 9am CrossFit group class, 10am Short Circuit, 11am Active Recovery, 11am Anti-Gravity Strength, 12:30pm Anti-Gravity, and 12:30pm Foundations.
• On Sunday the 28th, the following classes are cancelled: 8am CrossFit group class and 12pm Pilates.

Additional notes: All classes will sign in at 608 Degraw, and we will not be able to accomodate members arriving before regular Open Gym hours.

_____________________
Yesterday’s Results Board: Back Squat | Row, Reverse Lunges, Kipping Pull-Ups
Go Ahead, Jump Breaking Muscle
Ask a Swole Woman: What Can I Do If I’m Bored with My Lifting Routine Self

Back Squat

Fitness
4 x 3

4 sets of 3 reps. Sets across. Add 5-15 lbs to last week.

Performance
5-5-Max

2 sets of 5 across and a 3rd set for “max” reps (capped at around 15). Heavier than last week. Move perfect and leave a few in the tank.

Post loads to comments.
Exposure 5 of 8

_____________________

For Time:
500m Row

Then…

3 Rounds
20 Alternating Barbell Front Rack Reverse Lunges 95/65
15 Kipping Pull-Ups

Post time and Rx to comments.

Champ enjoys Peak Gate-Up Season just as much as you do! | Photo by Thaisa L. 

Tomorrow: Roller Night at Prospect Park!

WHAT: A night of roller disco with your gym buds
WHEN: Friday, April 26th from 7:30 to 10:30pm
WHERE: Dreamland Roller Rink at the Lakeside rink in Prospect Park
WHY: Because it’s fun. Duh!

What else? Guests will be transported into an immersive, retro, roller disco “dreamland” cultivated by world renowned DJs, an MC, hula hoopers, and a red carpet where costumed guests can have their photo taken by a professional photographer.  

Attendees will pay for their own admission (info here), and Dreamland has a bar where drinks can be purchased. Can’t wait to see you there!

NOTE: When we originally announced this event, we said it was happening at Industry City. Thank you to front desker Liz M. for pointing out that Dreamland moved back to the LeFrak Center at Lakeside in Prospect Park this past weekend. See you there!

_____________________
Yesterday’s Results Board: Press | Farmer Carry, Burpee Box Jumps, Run
Fix the Hips Shooting Up in the Clean and Snatch Catalyst Athletics
Am I Fit Enough to Be a Trainer? Girls Gone Strong

Press

Fitness 
4 x 3

4 sets of 3 reps. Sets across. Add a few pounds to last week.

Performance 
5-5-Max

2 sets of 5 and a 3rd set for “max” reps (capped at around 15). Move perfect and leave a few in the tank. Add 2-5 lbs to last week. Last week on this rep scheme.

Post loads to comments.
Exposure 5 of 8

_____________________

AMRAP 20 Minutes:
130m Farmer Carry
15 Burpee Box Jumps
270m Run

Choose a load on the carries and height on the box that allows you to keep moving.

June 15th: The East Coast Gambit at CFSBK

The first-annual East Coast Gambit is a premier, single day, functional fitness competition in the northeast! Hosted by CrossFit South Brooklyn, the event is open to all individuals and will feature both RX and SCALED divisions (more info below on standards). All athletes will perform 3 workouts, plus a 4th floater workout. Expect the workouts to challenge you both physically and mentally, compelling you to do your very best on competition day!

Cash and prizes totaling over $3500 will be awarded to the top three athletes in each division! Sponsors include: RYU Apparel, Cafe Grumpy, Thirteen Fit Apparel, WOD N Done, RPM Jump Ropes, Born Primitive, Bear Complex, Wags and Weights, Chestee, and more!

The big day is scheduled for June 15th, 2019 from 8am to 4pm. Registration is now open!

RX

Athletes should select this division if they are traditionally an Rx athlete in the CrossFit Open. All movements and standards will mimic that which you would commonly see in a typical Open competition. Rx athletes should be able to perform most if not all of the following:

Deadlift: 275/185
Clean and Jerk: 185/125
Snatch: 155/95
Thrusters and Overhead Squats: 115/75
Sandbag Loading: 140/100
Box Jump: 24/20
Double-Unders
Toes-to-Bars
Chest-to-Bar Pull-Ups
Handstand Push-Ups

SCALED

Athletes should select this division if they are traditionally a scaled athlete in the CrossFit Open. All movements and standards will mimic that which you would commonly see in a typical Open Competition. Scaled athletes should be able to perform most if not all of the following:

Deadlift: 185/125
Clean and Jerk: 135/95
Snatch: 115/75
Thrusters and Overhead Squats: 75/55
Sandbag Loading: 80/60
Box Jump/Step-Up – 24/20
Double and/or Single-Unders
Hanging Leg Raises
Pull-Ups
Push-Ups

Note that these standards are only intended to help athletes choose a division. There is no guarantee that these specific movements or loads will be used.

Register Here!

Weekend Schedule Changes

We’ll be running on a modified schedule this weekend as we host the Barbell Medicine Seminar in 597 Degraw. Here’s what you can expect:

• On Saturday the 27th, the following classes are cancelled: 9am CrossFit group class, 10am Short Circuit, 11am Active Recovery, 11am Anti-Gravity Strength, 12:30pm Anti-Gravity, and 12:30pm Foundations.
• On Sunday the 28th, the following classes are cancelled: 8am CrossFit group class and 12pm Pilates.

Some additional notes: All classes will sign in at 608 Degraw, and we will not be able to accomodate members arriving before regular Open Gym hours.

_____________________
Yesterday’s Results Board: Snatch | Bike
Pan Ams and the Road to the 2020 Olympic Games Morning Chalk Up
4 Questions to Ask Before You Unplug JSTOR Daily

Snatch

Every 2:00 x 6:
Hip Snatch

Sets across or build to a few medium heavy but perfect reps. Lighter than last week.

Post loads to comments.
Exposure 5 of 8

_____________________

1 Minute Assault Bike for Cals (75% effort)

Rest 5 minutes, then…

1 Minute Assault Bike Test for Max Cals (120% + effort)

Assault Bike like the pros. Can you score 80 calories in a minute?

Post work to comments.

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
May 7th, 2019 – June 27th, 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.

STELLA Z. ON MENTAL SAMURAI

A note from Stella Z.: “On Tuesday night, April 23rd, I will be appearing as a competitor on the new Fox show, Mental Samurai. The show airs at 9pm and there might be a shot or two of CFSBK in there. Please tune in!”

_____________________
Yesterday’s Results Board: Deadlift | Jump Rope, Powell Raises, Rings
Breaking Muscle Shoulder Work
The Boston Marathon, by the Numbers NY Times

Deadlift

Fitness
Deadlift:
4 x 3

4 sets of 3 reps. Sets Across. 10-20 pounds heavier than last week’s 5s.

Performance 
Pause Deadlift:
3 x 5

Sets across, heavier than week 2. Squeeze the bar from the floor to a point just below the kneecaps while maintaining a consistent back angle. Pause at this spot for :02 before completing the lift at full hip and knee extension.

Post loads to comments.
Exposure 5 of 8

_____________________

20 Minutes For Quality:
50 Alternating Foot Steps or 100 Single-Unders
10e Side Plank Powell Raises
2-4 Dead Hang-to-Invert on Rings or Skin The Cats
(Or, try this complex of Skin the Cats + Ring Inversions!)

Post work to comments.

This Friday: Roller Night at Prospect Park!

WHAT: A night of roller disco with your gym buds
WHEN: Friday, April 26th from 7:30 to 10:30pm
WHERE: Dreamland Roller Rink at the Lakeside rink in Prospect Park
WHY: Because it’s fun. Duh!

What else? Guests will be transported into an immersive, retro, roller disco “dreamland” cultivated by world renowned DJs, an MC, hula hoopers, and a red carpet where costumed guests can have their photo taken by a professional photographer.  

Attendees will pay for their own admission (info here), and Dreamland has a bar where drinks can be purchased. Can’t wait to see you there!

NOTE: When we originally announced this event, we said it was happening at Industry City. Thank you to front desker Liz M. for pointing out that Dreamland moved back to the LeFrak Center at Lakeside in Prospect Park this past weekend. See you there!

_____________________
Yesterday’s Results Board: “Fight Gone Worse”
A Brief History of Cooties Smithsonian
Austin Malleolo Deadlifted 600 Pounds then Ran a Marathon Morning Chalk Up

“Fight Gone Worse”

5 Rounds for Max Reps:
1 Minute Wall Balls
1 Minute Sumo Deadlift High Pulls
1 Minute Box Jumps
1 Minute Burpees
1 Minute Row
1 Minute Rest

There will be 3 standard scaling options a la Fight Gone Bad for this workout (further scaling will, of course, be available if needed):

Wall Ball: A) 20/10, B) 14/9, C) 10/8
Sumo Deadlift High Pulls: A) 75, B) 55, C) 35
BJ: A) 24, B) 20, C) 16
Burpees: Jump with Push-Up, Step with Push-Up, Step or Jump with No Push-Up
Row: Row, Row, Row
Rest: All athletes may choose to scale up to a techno viking dance party during the rest.

Track total reps per round. Post total reps for all 5 rounds and Rx to comments.
Week 4 of 8

Coach KHarpz at the Mid-Atlantic CrossFit Challenge

Here’s a Coach KHarpz recap of last weekend’s competition:

This past weekend at the Mid-Atlantic CrossFit Challenge was my favorite team competition yet, mostly due to our awesome team dynamic. My team was super smart about strategizing, we practiced together a lot, they were good communicators, and most importantly we laughed CONSTANTLY. There are a lot of factors that go into building a successful team, and the lessons that I took away from this weekend were valuable.

Personally, I couldn’t have been more pumped about my performance. I Power Clean and Jerked 203 lb for a 10 lb PR, handled the Rogue Worm with respect, and was conditioned enough to keep up with my teammates. We made it to the finals, and FINALLY got to put all of my Muscle-Up work to the test in competition. We finished in 10th overall of 40 teams in the Rx division. WooHOO! Looking forward to taking some time off to get stronger, work on my aerobic capacity, and focus on some other hobbies for a bit!

Nice work, Katie! Check out Instagram for more photos from the event.

Stella Z. on Mental Samurai

A note from Stella Z.: “On Tuesday night, April 23rd, I will be appearing as a competitor on the new Fox show, Mental Samurai. The show airs at 9pm and there might be a shot or two of CFSBK in there. Please tune in!”

_____________________
Yesterday’s Results Board: Partner Metcon
When Doctors Thought “Wanderlust” Was a Psychological Condition Atlas Obscura
The Whole Is Made Better by the Start Breaking Muscle