Partner Metcon

In teams of 2 with one partner working at a time…

AMRAP 30 Minutes:
20 Calorie Row (14 Bike)
20 Single Arm Dumbbell Hang Power Clean and Push Press, Left 50/35
20 Calorie Row (14 Bike)
20 Single Arm Dumbbell Hang Power Clean and Push Press, Right 50/35
20 Calorie Row (14 Bike)
10 Bar Muscle-Ups 

Break the work up however desired. Choose a pace and scaling options that allow for one partner to be consistently be moving, the exception being the Bar Muscle-Ups.

Scaling options for Bar Muscle-Ups:

• Jumping Bar Muscle-Ups (make these challenge by using lower box)
  
• 2x Chest-to-Bar Pull-Ups
  
• 2x Jumping Chest-to-Bar Pull-Ups

Post rounds, reps, and partners to comments.
Week 3 of 6

SPONSOR TEAM CFSBK AT THE PULL FOR PRIDE!

Cam C., Kayleigh R., Chainsaw Charlie, Anise F., and Amy M. will be competing in the Pull for Pride TODAY  at Murder of Crows. The Pull for Pride is a Deadlift-only event benefiting the Ali Forney Center, whose mission is to protect LGBTQ youths from the harms of homelessness and empower them with the tools needed to live independently.

So far they’ve raised $2,265 for this excellent cause, and there’s still time to donate. Go HERE to sponsor our lifters!

And definitely go and cheer for them today if you can!

ALL CLASSES CANCELLED TOMORROW

All classes are cancelled tomorrow as we host the Fittest of the Finest Competition and Heath Fest. The whole block will be closed down for the event, and there will be lots of cool stuff happening. Come through!

_____________________
Common Deadlift Errors Starting Strength
The Forgotten Trans History of the Wild West Atlas Obscura

Deadlift

4 x 8

Sets across. Lighter than last week. Use a “faster up-slower down” tempo. These should be challenging but feel like you could do another 2-3 reps per set. Touch-and-go reps are okay. Use a double overhand grip, hook if needed. 

Post loads to comments.
Exposure 3 of 6

_____________________

5 Rounds for Time:
30 Russian Kettlebell Swings 24/16kg
15 Burpee-Box Jump Overs 24/20″

Post time and Rx to comments.

Coach Jess and Ellie C. getting after the final workout of the East Coast Gambit

This Week of CFSBK in Review

1. In case you missed it, over 250 photos from the East Coast Gambit are now up on our Flickr account! 

2. Cam C., Kayleigh R., Chainsaw Charlie, Anise F., and Amy M. will be competing in the Pull for Pride TOMORROW at Murder of Crows. The Pull for Pride is a Deadlift-only event benefiting the Ali Forney Center, whose mission is to protect LGBTQ youths from the harms of homelessness and empower them with the tools needed to live independently. Go HERE to sponsor our lifters. And definitely go and cheer for them on Saturday if you can!

3. There are just a few spots left in the 2019 Iron Maidens Raw Open, our annual all-women powerlifting competition. Go HERE for more info!

4. A quick lil reminder: we’ve added a 4:30pm CrossFit group class on Fridays in addition to the 5:30 and 6:3o classes we rolled out a little while back. This also means that Friday night Open Gym hours will now start at 4:30pm instead of 5:30pm.

5. All classes are cancelled this Sunday, June 23rd as we host the Fittest of the Finest Competition and Heath Fest. The whole block will be closed down for the event, and there will be lots of cool stuff happening. Come through!

_____________________
World Cup Players Say Muscle and Makeup Mix Just Fine, Thanks NY Times
Survey of Software Developers Says Black Metal and Death Metal Are Good for Programming Metal Injection

WOD 6.20.19

Every Minute on the Minute x 24:
1) 5 Wall Balls 
2) 1 Hang Power Clean 

Use a heavier load and/or aim for a higher target than you usually would. We have some 30 lb and 25 lb med-balls! You may work across or increase load on the Hang Power Cleans. In either case the goals are good speed and positions, so only go as heavy as you can move well. 

Post work to comments.
Exposure 3 of 6

Neil W. on his was to 1st place in the scaled division at the East Coast Gambit

Check Out Photos from the East Coast Gambit!

The East Coast Gambit photos by Robert Coombs, Ewan Burns, and your blog editor are in, and we think you’ll like the results. Head over to our Flickr account to relive the glory and see some primo Coach KHarpz workout faces. This is a great way to kill time at work today!

SPONSOR TEAM CFSBK AT THE PULL FOR PRIDE!

Cam C., Kayleigh R., Chainsaw Charlie, Anise F., and Amy M. will be competing in the Pull for Pride on Saturday, June 22nd  at Murder of Crows. The Pull for Pride is a Deadlift-only event benefiting the Ali Forney Center, whose mission is to protect LGBTQ youths from the harms of homelessness and empower them with the tools needed to live independently.

Right now we’re at $1935, which is amazing! Thank you to everyone who has donated so far. Can we push them over the $2000 hump?

Go HERE to sponsor our lifters!

And definitely go and cheer for them on Saturday if you can!

_____________________
7 Exercise to Bulletproof Your Shoulders Breaking Muscle
CrossFit Announces Summit for 10+ Year Affiliate Owners Morning Chalk Up

Pull-Ups

Choose the option below that you need the most. As a guide, we recommend focusing on the strict work for at least a few weeks if you can’t yet consistently perform sets of 5-10 strict, unassisted reps.

Strength Work:
8-10 sets of 2-6 Chest-to-Bar Pull-Ups (assisted as needed) or VERY challenging Ring Rows

Skill Work:
Perform 1-2 sets of 5-10 Strict Pull-Ups first to ensure your shoulders are properly warmed up,then practice Kipping or Butterfly Pull-Ups for 15 minutes. Come off the bar if/when your movement pattern falls apart. Perfect practice makes perfect! 

Post work to comments.
Exposure 3 of 6

_____________________

30 Minutes for Quality:
270m Jog
1:00 Sandbag Hold
50m Mixed Rack (Suitcase/Overhead) Carry
10 Perfect Push-Ups

Rotate through the movements at a low intensity/aerobic pace. If you wear a heart rate 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. The Sandbag Hold is in front of the body. Plenty of rack space today, so elevate the Push-Ups as needed instead of performing them from the knee. 

Post work to comments.

Wondering what we mean by a “Perfect Push-Up”? You’re in luck. We have a video for that!

All Classes Cancelled This Sunday for Fittest of the Finest

All classes are cancelled this Sunday, June 23rd as we host the Fittest of the Finest Competition and Heath Fest. The whole block will be closed down for the event, and there will be lots of cool stuff happening. Come through! And don’t forget that you can get your fitness on at our new 4:30, 5:30, and 6:30pm group classes on Friday. Saturday’s class schedule will run as usual.

News and Notes

• You can always find any upcoming schedule changes over on our Schedule page.
• There are just a few spots left in the 2019 Iron Maidens Raw Open, our annual all-women powerlifting competition. Go HERE for more info!

_____________________
What We Eat Now and Why It Has to Change Outside
4 Bodyweight Warm-Up and Cool-Down Mobility Drills BarBend

Snatch

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

Then,

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

Then,

Every Minute on the Minute x 4:
1 Mid-Hang Snatch

Keep the load for this complex light-moderate today and focus on speed and footwork.

Post loads to comments.

Back Squat

4 x 8

Sets across, slower down-faster up tempo. Use a lighter load than last week, one you feel confident you could use for sets of 10-12 reps. No failing, no grinding, no bailing. 

Post loads to comments.
Exposure 3 of 6

_____________________

Cash Out

3 x 20 (10ea):
Dumbbell Suitcase Walking Lunges

Choose a challenging load. Rest 1:00 between sets.

Post work to comments.

SPONSOR TEAM CFSBK AT THE PULL FOR PRIDE!

Cam C., Kayleigh R., Chainsaw Charlie, Anise F., and Amy M. will be competing in the Pull for Pride on Saturday, June 22nd  at Murder of Crows. The Pull for Pride is a Deadlift-only event benefiting the Ali Forney Center, whose mission is to protect LGBTQ youths from the harms of homelessness and empower them with the tools needed to live independently.

Right now we’re at $800. Can we push them past $1000 by the end of the day?

Go HERE to sponsor our lifters!

FRIDAY 4:30 CLASS AND EXTENDED OG HOURS

A quick lil reminder: we’ve added a 4:30pm CrossFit group class on Fridays in addition to the 5:30 and 6:3o classes we rolled out a little while back. This also means that Friday night Open Gym hours will now start at 4:30pm instead of 5:30pm. That’s how much we love you!

_____________________
6 Reasons Walking Is the Most Underrated Exercise BarBend
How Does Insulin Work in Our Bodies? Scientific American

Bench Press

4 x 12

Sets across. Use a slower down-faster up tempo. Use a load lighter than last week’s 8s, one you feel you could move well for 15 reps. 

Post loads to comments.
Exposure 3 of 6

_____________________

4 Rounds for Time:
50 Double-Unders
Rest 1:00
12 Push Jerks 135/95
Rest 1:00

Modify the Dubs to Alternating Foot Steps or 2x Singles as needed. The bar comes off the floor and should be medium heavy-for you, unbroken on the fast end. The built in rest is there to allow you to complete the work without red-lining. To this end, breathe with focus during the rest minutes, aiming to relax your heart rate as best as you can.

Post time and Rx to comments.

The 5th Annual Iron Maidens Raw Open: Register Today

Hosted by CrossFit South Brooklyn
September 7, 2019; 9:00AM-6PM
Squat, Bench Press, Deadlift

Registration will open today at 10am. 

Go to www.ironmaidensrawopen.com to register and find out more!

About

You are invited to test your 1-rep maxes in a women’s only environment of badassery. Compete for awesome prizes and cheer on female feats of strength. This meet is open to all women; you do not need to be a member of CrossFit South Brooklyn to participate. We have space for 60 participants.

All lifters will have three attempts to lift one maximal rep, in the following order, for:

1. Back Squat
2. Bench Press
3. Deadlift

The sum of the heaviest successful attempts will constitute each lifter’s Total. For each weight class, a first, second and third place will be awarded to the highest Totals.

Weight classes: 123lbs and under; 132lbs and under; 148lbs and under; 165lbs and under; Over 165lbs

All ages are welcome.

Iron Maidens Stay Strong Scholarship

For the 4th year, we are thrilled to continue our partnership with Grace Outreach, a Bronx based nonprofit that works with women to further their education and gain financial independence. Through competitors’ fundraising efforts, the annual Iron Maidens Stay Strong Scholarship assists women without access to financial aid in paying for their college tuition.

In total, we have raised over $80,000 to support women pursuing a higher education. This year, we will continue to assist recipients as they work towards completing a degree.

Questions? Contact Meet Director Margie Lempert at Margie [at] crossfitsouthbrooklyn [dot] com OR Event Producer Charlie Nagle at Charlie [at] crossfitsouthbrooklyn [dot] com.

Details

Entry Fee: $60 for non-CFSBK members; $50 for CFSBK members.
Includes: Eligibility for prizes, and a t-shirt.
Cancellation Policy: No refunds will be made after July 27, 2019. If you are not able to compete, please notify the Meet Director as soon as possible.

REGISTER HERE!

Competition Rules and Regulations: https://ironmaidensrawopen.com/rules-and-guidelines/

Please visit our blog for more information, stories, and updates: https://ironmaidensrawopen.com

_____________________
A Case for Giving Brief, Imperfect Massages NY Mag
Dynamic Warm Up BarBend

WOD 6.16.19

A) Single Leg Barbell Romanian Deadlift:
4 x 8ea

B) Single Arm Seated Dumbbell Press:
4 x 8ea

Post loads to comments.
Week 2 of 6

_____________________

AMRAP 18 Minutes:
30 Toes-to-Bars
40 Overhead Squats 115/80
50 Russian Kettlebell Swings 24/16kg

Partners alternate reps as desired. 

Post rounds, reps, and Rx to comments.

Thanks to everyone who competed, volunteered, cheered, or otherwise worked to make yesterday’s first-ever East Coast Gambit a big success! We’ll have the full results up on the blog soon

IRON MAIDENS REGISTRATION OPENS TOMORROW

Registration for the 2019 Iron Maidens Raw Open, our annual women-only powerlifting meet slated for September 7th, will open this Monday, June 17th at 10am. You are invited to test your 1-rep maxes in a women-only environment of badassery. Compete for awesome prizes and cheer on female feats of strength! This meet is open to all women; you do not need to be a member of CrossFit South Brooklyn to participate. We have space for 60 participants.

Go to www.ironmaidensrawopen.com to register and find out more!

_____________________
Are Eggs Bad for You? Outside
Pushing the Limits of Human Endurance NY Times

Today: The East Coast Gambit at CFSBK!

Please note that all classes (including Yoga for Athletes, Active Recovery, and Open Gym) are cancelled today. We’ll return to our normal schedule tomorrow, Sunday the 16th. 

We are so thrilled to be hosting the first-ever East Coast Gambit today from 8am to 4pm. All athletes will perform 3 workouts, plus a 4th floater workout. Cash and prizes totaling over $3500 will be awarded to the top 3 athletes in each division!

You can expect intense workouts and big weights going up, and we need you there to cheer! We’d love for you to come out to the gym and watch this a premier, all-day functional fitness competition.

Thank you to our generous sponsors, some of whom will be onsite selling their wares: Sponsors include: RYU Apparel, Café Grumpy, Thirteen Fit Apparel, WOD & Done, RPM Jump Ropes, Born Primitive, Bear Komplex, Wags & Weights, Chestee, Puori, NOBULL, and Ascent Protein.

See you at the gym!

Iron Maidens Registration Opens Monday

Registration for the 2019 Iron Maidens Raw Open, our annual women-only powerlifting meet slated for September 7th, will open this Monday, June 17th at 10am. You are invited to test your 1-rep maxes in a women-only environment of badassery. Compete for awesome prizes and cheer on female feats of strength! This meet is open to all women; you do not need to be a member of CrossFit South Brooklyn to participate. We have space for 60 participants.

Go to www.ironmaidensrawopen.com to register and find out more!

_____________________
Smash the Wellness Industry NY Times
Our Eyes Are Always Darting Around, So How Come Our Vision Isn’t Blurry? Smithsonian

Deadlift

4 x 4

Sets across. Add a few pounds to last week. Bias dead stop/start reps again this week.

Post loads to comments.
Exposure 2 of 6

_____________________

In a 2:00 Window:
20/15 Calorie Row

Then,

AMRAP Burpees

Rest 5 minutes between rounds and repeat for a total of 3 rounds. Aim for a pace that is about as fast as you can repeat for all 3 rounds. Score your number of Burpees per round. 

Post Burpees per round to comments.

Tomorrow: The East Coast Gambit at CFSBK!

We are so thrilled to be hosting the first-ever East Coast Gambit from 8am to 4pm tomorrow. All athletes will perform 3 workouts, plus a 4th floater workout. Cash and prizes totaling over $3500 will be awarded to the top 3 athletes in each division!

You can expect intense workouts and big weights going up, and we need you there to cheer! We’d love for you to come out to the gym and watch this a premier, all-day functional fitness competition.

Thanks in advance to our sponsors, some of whom will be onsite selling their wares: Sponsors include: RYU Apparel, Café Grumpy, Thirteen Fit Apparel, WOD & Done, RPM Jump Ropes, Born Primitive, Bear Komplex, Wags & Weights, Chestee, Puori, NOBULL, and Ascent Protein.

Please note that all (and we do mean all) classes are cancelled tomorrow. 

Friday 4:30 Class and Extended OG Hours

Starting today, we’ll be adding a 4:30pm CrossFit group class on Fridays in addition to the 5:30 and 6:3o classes we rolled out a little while back. This also means that Friday night Open Gym hours will now start at 4:30pm instead of 5:30pm. Get pumped!

_____________________
Up the Mountain The Players’ Tribune
The Gut Check Breaking Muscle

Barbell Thruster

7-7-7

Warm up and work up to a heavy set of 7 for the day. Bar comes off the floor. The first rep can begin with a Squat Clean. You must maintain control of the bar throughout the set. This is a standard Thruster, and Jerks are not allowed. 

Post loads to comments.
Exposure 2 of 6

_____________________

For Time:
40-30-20
Wall Ball 20/10, 14/9
AbMat Sit-Ups

Post time and Rx to comments.

Kate and Karina at the Crow Hill Open

Kate Tk. and Karina S. competed at the 2019 Crow Hill Open USAW Sanctioned Weightlifting Competition this past weekend, and you’re probably wondering how they did. You’re in luck! Here, in their own words, is how it went:

Kate

“Made a new weight class, qualified for USAW American Open series, got on the podium , and HAD FUN! A flared up knee made the last couple weeks hella stressful. I’m so grateful for the ongoing nutrition support from Coach Whit, PT work from Coach Kharpz, and programming and smart handling by Coach Frank. Got the total I needed from my second Snatch (48kg) and second (grindy lol) Clean and Jerk (65kg), and we were able to scratch my last attempt to give my knee a break. 4/6 and a 13kg improvement on my first meet. Super day with Karina and lots of new weightlifting friends. Really enjoying getting to know this sport. Onto the next one!”

Karina

“Meet report: it’s not about the numbers. It’s about seeing your friends succeed, being with people who support you, trying your best, and leaving it all on the platform (and watermelons). I love this sport and the people in it.”

Karina went on to attended a seminar with Dmitry Klokov that weekend.

Thanks for making CFSBK proud, Kate and Karina! 

News and Notes

• ALL classes (including Yoga for Athletes and Active Recovery) are cancelled Saturday for the East Coast Gambit. C’mon out to the gym between 8am and 4pm to watch the action!
• Starting this week, we’ll be adding a 4:30pm CrossFit group class on Fridays in addition to the 5:30 and 6:3o classes we rolled out a little while back. This also means that Friday night Open Gym hours will now start at 4:30pm instead of 5:30pm. Get pumped!

_____________________
The Thoracic Vertebrae and Other Thoracic Bones CrossFit
Is Red Meat Bad for You? BarBend