Turkish Get-Up / Rear Foot Elevated Romanian Deadlift Superset

A1) Turkish Get-Up:
3-4 x 4-6 Each Arm

A2) Rear-Foot-Elevated Barbell Romanian Deadlift:
3-4 x 8-10 Each Leg 

Performed as a superset. Work up to a challenging set or two on each exercise. 

Post loads to comments.
Week 4 of 4

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Every Minute on the Minute x 20:
1) :40 Bike, Hard Effort
2) :40 Weighted Hollow Body Hold (scale up to Flutter Kick as able)
3) :40 Russian Kettlebell Swings
4) :40 Sandbag Hold
5) Rest

Post work to comments.

 

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A post shared by CrossFit South Brooklyn (@crossfitsouthbrooklyn) on Nov 7, 2019 at 12:48pm PST

Open Intramural League Rankings: Week 4 Results

In this week’s edition of The Update Show, Coaches Keith and Brett embark on a magical mystery tour to find Coach David. They also fill you in on the Open Intramural League standings and make some predictions about 20.5. Watch the shenanigans!

Current Ranking – Team – Overall Average 

1. The SMurphs: 21.9
2. Black Jacked: 23.18
3.The Pumpkin Spiced Lat-Days: 23.92
4. Muscle-Up Buttercups: 24.31
5. Tyrannosaurus Flex: 24.49

To find out who’s gonna win this thing, join us tonight starting at 7:00pm for our fifth and final Friday Night Lights event of the season. Everyone is welcomed to participate.

Go HERE to sign up for a heat! 

Please note that we’ll be offering 4:30pm and 5:30pm classes on Friday nights throughout the Open, but Friday 6:30pm classes will be cancelled. Because Friday is no longer a scheduled rest day, we’ll be running the Open Workouts only during Friday Night Lights and Saturday group classes. You can, of course, also do the workouts during Open Gym.

Yoga Cancelled Tomorrow

Tomorrow’s 10am Yoga for Athletes class is cancelled.

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WOD 11.7.19

3 Rounds

In 5 Minutes:
12e Single-Arm Kettlebell Swings
24 Alternating Leg Goblet Reverse Lunges
8 Kipping Chest-to-Bar Pull-Ups
Max Calories Rowed In Remaining Time

Rest 5 minutes between sets.

Choose your own kettlebell load. Complete each round of today’s work at a pace that you could maintain for 20+ minutes. Pace as needed in order to have similar splits for each movement and set, and a similar score for each row. The first round should feel “too easy,” the second and third ones just right.  The Pull-Ups may be completed in as many as 4-5 quick sets: modify to Chin-over-Bar, volume to as few as half, or to Ring Rows as needed.

Post work to comments.
Week 4 of 4

Sunday Pilates Returns This Week!

Our Sunday 12pm Pilates class returns this week with new instructor Frank Howell! The Pilates Method can be great “accessory work” for a CrossFitter, not only because it improves flexibility and strengthens the abdominal and back muscles, but mainly because it can help you figure out how to use these muscles properly. We’ll go over neutral pelvis, engaging the transversus abdominis (say WHAT?), stabilizing the rib cage, and finding good shoulder girdle positioning. If any of this sounds intriguing to you, drop on in! You can use your punchcard or any recurring membership for Pilates.

A recent Athlete of the Month, Frank has been a member of CFSBK since 2013 (ish), and he is quick to share that his favorite CrossFit movement is the Double-Under (right? total weirdo!) and his preferred lift would be the Power Clean. These days you’ll find him at evening group classes during the week, late morning classes on the weekend, and Sunday Active Recovery as often as he can make it.

Frank has been doing Pilates since 2002 and initially got started as a way to focus on general fitness. Over time, Pilates became a key part of how he combats the impact of a career spent sitting at a desk, hunched over a computer keyboard. But in addition to Pilates being the antidote to modern life in NYC, he is a firm believer that Pilates helps athletes do movements they love to do. He has seen Pilates improve his running results (marathoner, no biggie…) and absolutely has seen it impact his efforts at CFSBK. Frank received his teaching certification from Core Pilates NYC.

Frank currently teaches Pilates in Manhattan at The Pilates Local (which, fun fact, is owned by the founder of CFSBK’s Pilates program Kristin Hoesl) and is excited to start teaching at CFSBK! He looks at this place as a community that he belongs to and cares about, and is pumped about being able to contribute to that community in this very specific way. He is also a HUGE fan of the previous two CFSBK Pilates instructors and continues chasing them around the city to take their classes. He is totes excited to be taking the Pilates torch forward and can’t wait for class on Sunday!

News and Notes

• Our 6th Annual Art Show will be Saturday, December 14th, and we need to know by Saturday, December 7th whether you want to participate. Go HERE for more info.
• Join us tomorrow for our fifth and final Friday Night Lights event of the Open! 

_____________________
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Sasha Nievas Does 20.4 in 11:08 Morning Chalk Up

Bench Press

A) 4-4-4
B) 75% x max reps

Warm up and perform a few heavy sets of 4, followed by a rep out at 75% of today’s heaviest set. No failing. Aim to leave a rep in the tank on the heavy sets and 2 reps in the tank on the rep out set.

Post loads to comments.
Week 4 of 4

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4-5 Rounds or 20 Minutes For Quality:
270m Jog
10 Push-Ups
15 Goblet Squats
:20e Single-Arm Ring Row Hold

Take the runs at a moderate pace that you could sustain for the full 20 minutes. Modify the Push-Ups to elevated as needed. Choose a load on the Goblet Squats that you could use for a set of 20 reps. For the Single-Arm Ring Row Hold, scale up to single leg-single arm as able. 

Post work to comments.

Thomas H. has photos from Saturday’s classes, like this one of Mary going beat mode, up on Flickr!

Friday Night Lights 20.5: Sign Up Now!

Our fifth and final Friday Night Lights event of the Open goes down this Friday, November 8th starting at 7:00pm. Take on 20.5 in a super-fun, high-energy environment!

Everyone is welcomed to participate. Get ready to throw down!

Go HERE to sign up for a heat! 

We invite everyone to come out and cheer for your fellow CFSBKers! BYOB, if you’re into that.

Please note that we’ll be offering 4:30pm and 5:30pm classes on Friday nights throughout the Open, but Friday 6:30pm classes will be cancelled. Because Friday is no longer a scheduled rest day, we’ll be running the Open Workouts only during Friday Night Lights and Saturday group classes. You can, of course, also do the workouts during Open Gym.

Wondering how you stack up after 20.4? Here are CFSBK’s Open Leaderboards:

• Overall
• Women
• Men
• Women 35-39
• Men 35-39
• Women 40-44
• Men 40-44
• Women 45-49
• Men 45-49
• Women 50-54
• Men 50-54
• Women 55-59
• Men 55-59
• Women 60+
• Men 60+

Thank you to Coach Brett for putting these together!

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Cornhole Is Now a Pro Sport Outside
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Ring Muscle-Ups

A) Foundations Building Superset

For someone who is not yet strong enough, and thus will benefit more from strength work than skill work.

A1) 5-7 x 1-3 Strict Perfect Pull-Ups or Ring Pull-Ups
A2) 5-7 x 3-5 Dips. Rings, or Matador 
A3) 5-7 x :10 x 2 Ring or Box Support hold

Rotate through the exercises in order, resting as needed to make each exercise challenging while holding perfect positions. Use bands as needed on the Pull-Ups. Use bands or perform Bench Dip as needed on the Dips. 

B) Low Ring Transition Work

For someone who has the requisite strength, but little to no experience on the rings or trying Muscle-Ups.

5-7 x 3-5 Strict Low Ring Transitions

Move without momentum and always establish mature support positions at the bottom and top of the rings (if pressing out the Dip) on each and every rep.

C) Dynamic Muscle-Up Transitions

For someone who has done a few Strict Muscle-Ups or has the requisite strength and is very close.

8-15 x 1-2.

If you can consistently perform these well then try attempts on the high rings.

D) Muscle-Up Consistency/Capacity Work

Every Minute on the Minute x 12:
1) 10 Russian Kettlebell Swings
2) 1-5 Muscle-Ups (Strict or Kipping)

The goal of this work is to perform ring muscle ups in a semi-fatigued state. If the Muscle-Ups alone are very challenging for you then skip the swings and do Muscle-Ups every other minute. 

Post work to comments.
Week 4 of 4

_____________________

For Time:
25 Deadlifts 185/125
20 Box Facing Jump Overs 24/20
15/11 Calorie Bike

Fast one today. Set a fast pace and aim to hang on. 

Post time and Rx to comments.

Andre says, “Check out Thomas’s photoset from Friday Night Lights 20.4 on our Flickr account!”

News and Notes from CFSBK Members

• Nick P. teaches piano to children of all ages; his lessons are tailored to each student’s interests. If you know anyone looking for lessons, please help get the word out! You can check out Nick’s website here.
• On this Saturday, November 9th at 5pm, Stacey T. is hosting a salon called Burnt Toast at Halyard’s in Gowanus, and it’s open to anyone who wants to share new work. More info can be found here!
• Saul M.’s hospital is dispensing free flu shots in November. Go here to see the flyer.
• Richard G. wants you to know that the MTA is taking a holistic look at bus networks across the city to improve service and identify unmet needs. The Bus Network Redesign is coming to Brooklyn and the MTA will be holding several open houses as part of a community engagement process this month and next. Go here for info on these open houses.

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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Model Hallucinations Aeon
15 Exercise Tips for People Over 50 Breaking Muscle

Back Squat

Every 2 Minutes x 8 Sets:
3 Reps at 65%

Use a 20X1 tempo and focus on speed out of the hole. 

Post loads to comments.
Week 4 of 4

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3 Rounds for Time:
500m Row
15 Push Presses 115/80
15 Burpees

The barbell should be medium heavy for you, unbroken on the fast end. Be careful to not come out too hot on the first round.

Post time and Rx to comments.

Coach Nick and the CFSBK Rowing Team at last year’s CRASH-B Sprints in Boston

Want to Reach Your Rowing Potential? Come to the CRASH-Bs Info Session with Coach Nick On Sunday, November 17th!

Do you hate and fear workouts that involve rowing? Or maybe you secretly love them but don’t want to admit it…? Either way, you have a good reason to train for the CRASH-B World Indoor Rowing Championship! Starting on Monday, November 18th, our resident Olympian Coach Nick will prepare participants for the March 1 event in Boston. Come to his info session at 2:15 on Sunday, November 17th in the Annex. This meeting is open and free to anyone who’s “erg-curious” and wants to learn more about what’s involved. There will not be a workout.

Here’s some basic info:

• Everyone is welcome! There are no qualifying requirements, and you don’t have to be a CFSBK member. So tell your non-CFSBK friends! (If you have any!) In fact, you don’t even have to compete at CRASH-Bs to participate in this program.
• The events at CRASH-Bs are individual.
• The group will get together for three technique clinics (each of which will conclude with a workout) and four races.
• The workouts are DIY. Participants will do the workouts on their own.
• Nick will provide programming and support—including video analysis of your technique—throughout the program

At the info session at 2:15PM on Sunday, November 17th, in the Annex, Nick will explain the program in detail.

Send Coach Nick an email at Nick [at] CrossFitSouthBrooklyn.com if you plan to show up or if you have any questions.

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New Study Says There’s No Safe Level of Alcohol Blue Zones
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Kettlebell Clean Skill Work

There will be an extended coach-led drills segment today before spending 15 minutes working variations on the Kettlebell Clean. Start light and work in low volume sets of 3-8 reps. The goal is to find an effective way to handle the bell that avoids “crashing” the bell onto your body and/or jamming your wrists. If you feel pretty comfortable with the movement there will be more advanced “play” options!

Post work to comments.
Week 3 of 4

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3 Rounds for Quality:
550m Jog
2x
30 Alternating Bent Over KB/DB Rows
:20 Single Arm Plank

Rest 2:00 between rounds.

Work at a pace that you could sustain for 60 minutes. Aim to score within a few seconds on the runs and the rounds each time. 

Post work to comments.

Photo by Thomas H. 

New Short Circuit Classes on Tuesday and Thursdays!

Have you tried our Short Circuit class? It uses some of the best training methods to give you a great total body workout in just one hour. Each class includes two circuits: the first helps you build muscular strength and stamina, and the second is a High Intensity Interval Training (HIIT) circuit to get your blood pumping. At Short Circuit, we want you to get sweaty, have fun, and build confidence, one workout at a time. We create an inclusive space where people can feel comfortable exactly where they are in their fitness journeys and—more importantly—challenge themselves to get better.

Last week we added Short Circuit classes at 9am on Tuesdays and Thursdays to help you get your fitness on. Here’s the full schedule:

Mondays at 9am
Tuesdays at 9am
Tuesdays at 5:30pm
Wednesdays at 9am
Thursdays at 9am
Thursdays at 5:30pm
Fridays at 9am
Saturdays at 9am & 10am
Sundays at 8am

Have a friend who might want to dip their toe into the world of CFSBK? Send them this post!

Pilates Cancelled Today

Today’s 12pm Pilates class is cancelled.

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Open Workout 20.4

For Time:
30 Box Jumps (20″, 24″)
15 Clean and Jerks (65, 95 lb.)
30 Box Jumps
15 Clean and Jerks (85, 135 lb.)
30 Box Jumps
10 Clean and Jerks (115, 185 lb.)
30 Single-Leg Squats
10 Clean and Jerks (145, 225 lb.)
30 Single-Leg Squats
5 Clean and Jerks (175, 275 lb.)
30 Single-Leg Squats
5 Clean and Jerks (205, 315 lb.)

Time cap: 20 minutes

Post time and Rx to comments.
Week 3 of 4

This Week at CFSBK in Review

1. Check out more of Thomas H.’s awesome photos from last weekend’s Friday Night Lights and Saturday group classes! 

2. It’s hard to believe, but the holidays are just around the corner. And, if you’re like many folks, you might be already be thinking ’tis the season… for pumpkin spiced everything and the ensuing holiday parties with cookies, cocktails and more cookies. But what if this year were different? Beginning on Monday November 18th, Coaches Jess and Chris Fox will be opening up limited spots for our 12 month nutrition coaching program through Alchemy Nutrition + Wellness. Check out Monday’s post for more details!

3. Our 6th Annual Art Show will be Saturday, December 14th, and we need to know by Saturday, December 7th whether you want to participate. Go HERE for more info.

4. Don’t forget that we’ve added additional Short Circuit classes at 9am on Tuesdays and Thursdays. More chances to get your sweat on this fall!

5. On Thursday we reposted Coach Ro’s “Persistence, Resilience, and Truth,” some words of wisdom as we finish out the Open.

6. Yesterday brought a spookified edition of The Update Show. Watch it to find out what’s going on in the CFSBK Open Intramural League!

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Open Workout 20.4 Description and Strategies Morning Chalk Up

Split Squat / Bench Press Superset

A1) Front Foot Elevated Kettlebell Rack Split Squat:
3-4 x 10-12

A2) Single-Arm Dumbbell Bench Press:
3-4 x 10-12 

Performed as a superset. Work up to a challenging set or two on each exercise. 

Post loads to comments.
Week 3 of 4

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5 Rounds or 20 Minutes for Quality:
50 Jump Rope Alternating Foot Steps
8-12e Side Plank Rotations
10-16 Alternating Archer Ring Rows
1:00 Bike

Post work to comments.

 

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A post shared by CrossFit South Brooklyn (@crossfitsouthbrooklyn) on Oct 31, 2019 at 1:10pm PDT

Open Intramural League Rankings: Week 3 Results

Here’s a very Halloween edition of The Update Show, in which Coaches Brett, Keith, David spookily fill you in on the Open Intramural League standings and other ghoulish stuff pertaining to the CrossFit Open. Terrifying!

Current Ranking – Team – Overall Average 

1. The SMurphs: 21.97
2. Black Jacked: 22.61
3.The Pumpkin Spiced Lat-Days:23.97
4. Tyrannosaurus Flex: 24.47
5. Muscle-Up Buttercups: 24.69

What will happen next? To find out, join us tonight starting at 7:00pm for our fourth Friday Night Lights event of the season. Everyone is welcomed to participate.

Go HERE to sign up for a heat! 

Please note that we’ll be offering 4:30pm and 5:30pm classes on Friday nights throughout the Open, but Friday 6:30pm classes will be cancelled. Because Friday is no longer a scheduled rest day, we’ll be running the Open Workouts only during Friday Night Lights and Saturday group classes. You can, of course, also do the workouts during Open Gym.

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How to Get Enough Protein on a Plant Based Diet Fuel Your Fitness
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WOD 10.31.19

3 Rounds

In 5 Minutes:
20 Wall Balls
20 Kettlebell Swings
20 No-Push Up Burpees
20 Kipping Pull-Ups
Max Calories Rowed in Remaining Time

Rest 5 minutes between sets.

Complete each round of today’s work at a pace that you could maintain for 20+ minutes. Pace as needed in order to have similar splits for each movement and set, and a similar score for each row. The first round should feel “too easy,” the second and third ones just right. Choose a medicine ball load/height and kettlebell load that you feel comfortable with and could perform as unbroken sets. The Pull-Ups may be completed in as many as 4-5 quick sets, modify volume to as few as half, or to Ring Rows as needed. 

Post work to comments.
Week 3 of 4

This photo of Coach David doing 20.3 is the scariest thing we could find for Halloween. For a somewhat less scary time, do 20.4 with us tomorrow at Friday Night Lights! | Photo by Thomas H. 

Persistence, Resilience, and Truth

By Arturo Ruiz

Editor’s Note: As we enter the last two workouts of the CrossFit Open, here are some words of wisdom from Coach Ro. “Persistence, Resilience, and Truth” was originally posted on 2.21.19.

Persistence, resilience, and truth. This time of the year there is so much to learn. For CrossFit athletes, the goal is to take a risk, stare at yourself in the mirror, and get comfortable with being uncomfortable. The CrossFit Open is upon us, and I love watching individuals grow and learn through the process. Facing fear, anxiety, and stress about others’ perception is all a part of our experiences. They are real, and remember to not just push them under the rug. Use reliable resources to discuss these feelings, and use me to understand the context of what you may be feeling and experiencing. Those who do not judge or have bias toward your journey will be ones you can consistently look to for guidance.

For those who are not competing in the Open, this process and journey still has similar impact. Use it to your advantage and open up about the challenges you are facing, your successes and your failures.

Consider this:

Epictetus was once asked which words would help a person live a life of peace and goodness. The two words, he said, were ἀνέχου (bear) and ἀπέχου (forbear). (Another translation puts it at: Persist and Resist).

It’s remarkable how this wise man living in the ancient world, raised in a different culture and very different circumstances, speaking a very different language, in very different philosophies, could come to express the same concept.

But that’s why we must take it to heart. There is universality in their simple formula (though it’s not an easy one): We resist giving in, resist temptation, resist despair, and resist degradation. We persist in our efforts, we persist in trying to be a good example for others, we persist in our training, we persist despite the obstacles thrown at us.

The definition of forbearance perfectly captures both those ideas: Patient self-control. That’s our aim. Forever and always.

Have a great Open!

News and Notes

• Don’t forget that we’ve added additional Short Circuit classes at 9am on Tuesdays and Thursdays. More chances to get your sweat on this fall!
• Psst, do you subscribe to our newsletter? Please do to get monthly updates on general gym happenings, blog highlights, and programming info! Sign up HERE or via the link on the sidebar to the right.

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Should You Quit Drinking Diet Soda? Precision Nutrition
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Landmine Press

In 4-6 sets, build to a challenging set of 8-10 Landmine Presses on each arm, letting the non-dominant side be the limiter in load. 

Post loads to comments.
Week 3 of 4

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20 Minutes for Quality:
270m Jog
8e Single-Arm Dumbbell/Kettlebell Deadlifts
3 Wall Walks or 20 Alternating Wall Facing Hip/Shoulder Taps
3x:10 L-Sits 

Aim to consistently move at a pace that allows you to practice nasal breathing only. 

Post work to comments.

Coach Brittney ripping her way through 20.3 at Friday Night Lights last week | Photo by Thomas H. 

Friday Night Lights 20.4: Sign Up Now!

Our fourth Friday Night Lights event of the Open goes down this Friday, November 1st starting at 7:00pm. Take on 20.4 in a super-fun, high-energy environment!

Everyone is welcomed to participate. Get ready to throw down! The high fives will be plentiful.

Go HERE to sign up for a heat! 

We invite everyone to come out and cheer for your fellow CFSBKers! BYOB, if you’re into that.

Please note that we’ll be offering 4:30pm and 5:30pm classes on Friday nights throughout the Open, but Friday 6:30pm classes will be cancelled. Because Friday is no longer a scheduled rest day, we’ll be running the Open Workouts only during Friday Night Lights and Saturday group classes. You can, of course, also do the workouts during Open Gym.

Wondering how you stack up after 20.3? Here are CFSBK’s Open Leaderboards:

• Overall
• Women
• Men
• Women 35-39
• Men 35-39
• Women 40-44
• Men 40-44
• Women 45-49
• Men 45-49
• Women 50-54
• Men 50-54
• Women 55-59
• Men 55-59
• Women 60+
• Men 60+

Thank you to Coach Brett for putting these together!

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