WOD 3.21.19

Every Minute on the Minute x 30 Minutes (6 Rounds):
1) 15/12 Calorie Row
2) 10 Burpees
3) 40 Double-Unders or Alternating Foot Steps
4) 10 Dumbbell/Kettlebell High Pulls (2 dumbbells, not single arm)
5) Rest

Work at a medium intensity throughout, especially if you’re doing 19.5 this weekend. Scale the numbers on the row, Burpees, and jump rope  as needed to have about 30 seconds of rest.

Post work to comments.
Week 7 of 7

Announcing The East Coast Gambit

The East Coast Gambit is the premier, single day CrossFit 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), with athletes in both divisions guaranteed to perform 3 workouts plus a 4th floater workout! We’ve been in the game since 2007, and in that time have been a pillar of safe, fun, and inclusive fitness. Expect the East Coast Gambit to exceed your expectations.

The big day is scheduled for June 15th, 2019 from 8am to 4pm. Registration will open this Monday, March 25th. Put it on your calendars!

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.

Registration (Opens Monday!)
Facebook
Instagram

Friday Night Lights 19.5: Sign Up Now!

Our final Friday Night Lights event of 2019 goes down this Friday, March 22nd starting at 5:30pm. This is a great way to take on 19.5 in a friendly, high-energy environment.

Go to the FNL Sign Up Sheet to reserve a space in the heat of your choice. Everyone is welcomed to participate; you don’t have to be on an Intramural team. But if you are on an Intramural team, get ready to throw down! The high fives will be plentiful.

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

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Yesterday’s Results Board
What Is Your Metabolism? Scientific American
Why Lifting Weights Can Be So Potent for Aging Well NY Times

Hang Cluster

In 10 minutes, work up to a heavy Squat Clean Thruster (aka Cluster) from the Hang position.

Post loads to comments.
Week 7 of 7

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LFPB Challenge Capacity Test WOD

“Jackie”

For Time:
1000m Row
50 Thrusters 45#
30 Pull-Ups

This classic benchmark (and CFSBK Leaderboard item) should hurt a bit and is very much about how hard you want to push it. Baller status for doing all the reps all unbroken. Try to keep the bar on your body for all 50 Thrusters. NO BAILING THE EMPTY BARS, PLEASE! If you think you’ll bail, then set up a lighter bar with bumps on it. Resting the bar on your back is allowed. You should be able to complete at least 20 Thrusters unbroken when fresh at the Rx’d load, scale as needed. Scaling for for Pull-Ups today is Ring Rows. For the LFPB Challenge, note your score to compare from the beginning of the Challenge.

Post time and Rx to comments.

Better Know a Member: Beatriz Moreno

Get ready! It’s another installment of our Better Know a Member series. For the past 3 years, we’ve been bringing you these profiles from across our community of kind, cool, wonderful members. In our previous edition, we got to know funkmaster Adam S.! This week, let’s get to know longtime CFSBKer Bea M.

Name (and any nicknames):

Beatriz Adriana, Bea, Bee, or sometimes I am just the letter “B”

Where were you born, and where did you grow up?

I was born in the small city of Pereira, Colombia. Some years later my family moved to Brooklyn, where I’ve been ever since.

How long have you been CrossFitting, and how did you arrive at CFSBK?

I joined the summer of 2013—almost 6 years ago! I was actually injured before that, which led to surgery in my left knee. Turned out I had a torn meniscus. After 6 months of idling and treating the knee, a co-worker, at the time, mentioned this new concept of working out to me: CrossFit. For years, until injury, all I did was abuse the treadmill and the elliptical, but I failed at feeling stronger or confident. I felt my stamina was durable, but I was totally uneducated on weight training and its benefits for the female physique. I also wasn’t as knowledgeable on what it meant to keep a healthy relationship with food without depriving myself of goodies. Hence, once I was told about CrossFit, I took it upon myself to do some research. I found a few in the city and had my first try-out class at CrossFit NYC. However, the gym was a little too out of the way. I wanted something closer to home. I continued my search and came across CFSBK. I showed up one day really early. Spoke to the guy working the front desk at the time, and he was very convincing and very informative about the pros of joining. Without hesitation, I signed up that same day for Foundations. At first I said, I’ll only do this for about a year. Close to 6 years later, I am still in it.

What’s your hidden talent?

I don’t know that it’s necessarily “hidden,” but I enjoy cooking and I think I’m pretty decent at it. I like being creative in the kitchen and playing with different flavors or spices.

What are 3 things you can’t live without?

1. My DevaCurl products. Without these products I would look like a puffy sheep every day. Curls need taming.
2. My bookbag. It can be really annoying on the train, but my bookbag is my magic bag. Everything I need will always be in there, like my gym gear. 😉
3. Body lotion. This is key, specially in the winter months. Without this product, I feel my skin becomes flaky sandpaper.

If you had to switch careers today, what would you choose to do?

Currently I am a high school teacher, and I work mainly with recent immigrant teens teaching English and Spanish. Though I enjoy what I do, my dream has always been to work with civil rights organizations. I love the idea of equal treatment amongst all groups and all types of people. Maybe one day. In the meantime I’ll keep trying to teach these ideals to the young minds.

What are you favorite and least favorite lifts?

Well, I actually have 2 favorites. I really enjoy Back Squatting. I feel this lift is so beneficial in all aspects of life. How many times do we find ourselves having to carry a heavy box? Lifting furniture around the house? I think Back Squatting has helped me in my day to day activities, preventing me from causing self-injury. My second favorite, is the Power Clean. I just think it’s a fun movement.

My mentleast favorite move has got to be the Overhead Squat. Yes, it is another Squat move, but I have yet to master an organized hold overhead, which, more often than not, results in pure frustration.

Any advice for new CFSBKers?

Give it a fair chance. I thought I was only going to do a year but I stuck throughout it. The atmosphere is fun, the coaches are very knowledgeable and supportive, and it’s a nice opportunity to meet new people with like-minded thoughts on fitness. It can look intimidating at first, but with time, that intimidation comes crashing down and everything becomes much easier to adjust to.

Friday Night Lights 19.5: Sign Up Now!

Our final Friday Night Lights event of 2019 goes down this Friday, March 22nd starting at 5:30pm. This is a great way to take on 19.5 in a friendly, high-energy environment.

Go to the FNL Sign Up Sheet to reserve a space in the heat of your choice. Everyone is welcomed to participate; you don’t have to be on an Intramural team. But if you are on an Intramural team, get ready to throw down! The high fives will be plentiful.

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

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Yesterday’s Results Board: Rest Day
Are Calories Pointless? NY Mag
The Paraplegic Marathon Man Outside

Today is a scheduled rest/recovery day, but don’t worry! We are open and running on our normal schedule. In today’s CrossFit group classes, you’ll have the option of doing either yesterday or tomorrow’s programming, which can be found in the comments section of today and every Rest Day’s post. And in case you missed it, the rest day is going away effective March 25th. Hurray for 7 days of programming!

Daniel Vallejo of Great Monkie recently dropped into CFSBK and made this awesome video review of the gym. Check it out!

Next Weekend: Wim Hof Method Fundamentals Workshop at 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 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, March 31st from 2:15pm to 6:15pm
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.

What to Bring

• Warm comfy clothes
• Yoga mat (CFSBK has plenty you can borrow!)
• Bathing suit and towel (if ice bath bound)
• Open minds and hearts

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The CrossFit Games Clamps Down on the Open Leaderboard Morning Chalk Up
Why You Need a Woman on Your Staff Breaking Muscle

WOD 3.18.19

8e Split Stance Dumbbell Romanian Deadlifts @22X2
4-8 Ring Dips @22X2
8e Side Plank Powell Raises

Modify the Dips to Matador or Box as needed.

Post work to comments.
Week 7 of 7

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For Time:
12/9 Calorie Bike
24 Box Jumps 30/24 (feet must touch box)
36 Russian Kettlebell Swings 32/24kg

GO, go, GO!

Post time and Rx to comments.

Neil celebrates Darren’s first Bar Muscle-Up in 19.4. Check out more photos from our most recent Friday Night Lights event HERE

Big Changes Ahead!

We have some exciting changes on the horizon here at CFSBK. Here’s what you can look forward to after the Open concludes:

• No more Rest Days! After some reflection and discussion, we have decided to move away from this long-standing tradition and offer 7 days of unique programming per week. To read more about the reasoning behind this change, check out our recent blog post, “The Death of the Rest Day.”
• Friday night group class! Starting March 29th we will be offering 5:30pm and 6:30pm CrossFit group class on Friday nights. We listened to your feedback, and this is one of the steps we are taking to better serve the CFSBK community and, most importantly, help you get your fitness on whenever you want.
• Earlier blog posts! This is a theme we saw a lot in your feedback, and we’re delivering. Starting next Monday, we’ll be posting the next day’s blog at 9pm. This means you’ll be able to see the workout before the clock strikes midnight.
• Finally a friendly reminder that Anti-Gravity classes have switch days and times. AG now meets Wednesdays at 5:30pm and Saturdays at 12:30pm.

With the exception of the last one, all of these changes will go into effect on March 25th. Thanks again for your feedback!

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Yesterday’s Results Board
Got Post-Training Anxiety? BarBend
How to Do Your Scariest Tasks of the Day Zen Habits

Back Squat

5-5-5

Warm up and perform a few heavy sets of 5 reps. The goal is no misses, but use spotters on all work sets.

Post loads to comments.
Week 7 of 7

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4 Rounds for Quality:
270m Jog (or 300m Row )
16 Mixed Rack Walking Lunges
8-12 Hollow V-Ups
8e Single-Arm Dumbbell Rows

Work up to a challenging set or two on the lunges and rows. Keep the V-Ups as strict as possible, scaling to Tuck-Ups as needed.

Post work to comments.

April 27-28: Barbell Medicine Seminar at CFSBK

Join Drs. Baraki and Feigenbaum for the Barbell Medicine seminar at CFSBK on April 27th and 28th. The Barbell Medicine seminar attempts to integrate modern medicine and legitimate strength and conditioning together to provide the background knowledge, coaching strategies, nutrition and lifestyle modifications, and personal form corrections needed to work with folks who may have common health issues.

Our lectures revolve around the most common health issues seen in both primary care by clinicians and in the gym by coaches. We’ll cover the background epidemiology, pathophysiology, and available treatments including training, nutrition, and lifestyle modification so that the attendee is armed with an arsenal of information to put into immediate practice. Lecture topics include:

• Exercise Screening and Prescription
• Obesity, Insulin Resistance, and Diabetes
• High Blood Pressure
• Nutrition and Supplementation Prescription
• Programming for Strength and Conditioning
• Low Back Pain
• Osteoarthiritis
• Testosterone and Endocrine Abnormalities

Practical On-the-Platform Sessions consist of real-time coaching and lifting practice by the seminar attendee with feedback from our coaching staff. The ratio of attendees to coaches is 6:1 so you’ll definitely get enough personalized attention.

The sessions include:

• Squat
• Press
• Deadlift
• Bench Press

This seminar is directed at anyone to increase their knowledge base on common health issues, available interventions, lifting technique, and core strength and conditioning practices.

Spots are limited! Sign up today!

REGISTER HERE!

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This Is America’s Original Extreme Sport Outside
Fundamentals Over Flash Breaking Muscle

Open Workout 19.4

For Total Time…

3 Rounds of:
10 Snatches 95/65 lb.
12 Bar-Facing Burpees

Then, rest 3 minutes before continuing with…

3 Rounds of:
10 Bar Muscle-Ups
12 Bar-Facing Burpees

Time cap: 12 minutes

Post total time and Rx to comments.

Thanks to everyone who participated, cheered, judged, or helped out at Friday Night Lights last night. And thanks to Paul A. for making this very cool sweat angel!

Open Workout 19.4 Resources

Taking on 19.4 this weekend? Here are some articles and videos you might find useful!

• Open Workout 19.4 Movement Standards and Scaling Option CrossFit Games
• Tips from Top Athletes and Coaches BarBend
• Rich Froning’s Strategies and Tips Trifecta (video)
• Open Workout 19.4 Strategies and Tips CompTrain (video)
• Prep & Tips with Dr. Julie Foucher Pure Physio (video)

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9 Reasons Why Stretching Your Psoas Isn’t Working Breaking Muscle
The Ability to Pronounce “F” and “V” Sounds Might Have Evolved Along With Diet Smithsonian

Today is a scheduled rest/recovery day, but don’t worry! We are open and running on our normal schedule. In today’s CrossFit group classes, you’ll have the option of doing either yesterday or tomorrow’s programming, which can be found in the comments section of today and every Rest Day’s post. And in case you missed it, the rest day is going away effective March 25th. Hurray for 7 days of programming!

 

View this post on Instagram

 

A post shared by CrossFit South Brooklyn (@crossfitsouthbrooklyn) on Mar 14, 2019 at 11:36am PDT

Open Intramural Team Rankings: Week 4

Coach Brett, Coach Keith, and special guest Biscuit the Dog are here to bring you another edition of the CFSBK Update Show. Once again, they recap the Intramural Team Competition standings and highlight some impressive individual results, including Pierre D. finishing 20th in the world in 19.2 his age group.

Current Ranking – Team – Overall Average 

1. Jacked in Black: 26.63
2. Code Red: 28.82
3. Blubonic Plague: 29.90 
4. Reasonably Okay Hulks: 30.26
5. Bar Muscle Pups: 30.40

What will happen to these already-tight standings when the dust settles on 19.4 this week? Will David ever return? Will Keith ever put Biscuit down? The picture will become clearer tonight starting at 5:30pm at Friday Night Lights. Sign up for a heat HERE!

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If the Open Ended Today, Who Would Get Sanctionals Invites? Morning Chalk Up
Exercise vs. Drugs to Treat High Blood Pressure and Reduce Fat NY Times

WOD 3.14.19

Every Minute on the Minute x 30 Minutes (6 Rounds):
1) 6e Single-Arm Dumbbell Push Presses
2) :30 Double Kettlebell Front Rack Hold
3) 6e SA Band Reverse Flyes 
4) 3-6 Strict Toes to Bars or Toes-to-Rings
5) Rest

Work up to or at a challenging load on the Dumbbell Push Presses, being mindful if you plan to do 19.4 this weekend.

Post work to comments.
Week 6 of 7

Pat C. was upside down last Friday and is currently in 3rd place on the men’s leaderboard

CFSBK Open Leaderboards

The CrossFit Games website can be pretty hard to navigate, so we’re grateful to Coach Brett for creating these custom CFSBK leaderboards. Click a link below to how you stack up:

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

You can catch the announcement of 19.4 tonight at 8pm! And join us tomorrow night starting at 5:30pm for Friday Night Lights. Sign up for a heat HERE!

May 11th: Kids’ Night Out

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!

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Yesterday’s Results Board
Crepitus: Expectations vs. Reality Barbell Medicine
A Plea to Make Fiber Cool NY Mag

WOD 3.13.19

4 Strict Pull-Ups
8e Single-Leg Hip Thrust (3131 tempo)
12 Band Good Mornings

Add weight or use assistance on the Pull-Ups as needed.

Post work to comments.
Week 6 of 7

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5 Rounds for Time:
10 Deadlifts 225/155
20 Sit-Ups
50 Double-Unders or Alternating Foot Steps

The Deadlift should be medium-heavy for you, unbroken the fast end.

Post time and Rx to comments.

If you were at this year’s Community Potluck, you saw a short video about Fight Gone Bad 2019 produced by CFSBKer George Griffith. Well, here it is! Thanks for doing such a great job depicting our community, George! 

Friday Night Lights 19.4: Sign Up Now!

Our 4th Friday Night Lights event of 2019 goes down this Friday, March 15th starting at 5:30pm. This is a great way to take on 19.4 in a friendly, high-energy environment.

Go to the FNL Sign Up Sheet to reserve a space in the heat of your choice. Everyone is welcomed to participate; you don’t have to be on an Intramural team. But if you are on an Intramural team, get ready to throw down! The high fives will be plentiful.

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

MFLH Invitational Discount

The 2019 MFLH Invitational is going to be one epic throwdown. It’s a fitness event with a concert vibe and a circus twist. Best of all, CFSBK members get 10% off admission with the code DAVID.

The event is slated for April 27th. Go HERE to learn more and buy tickets.

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Yesterday’s Results Board
Hips in the Press Starting Strength
Complacency or Tenacity: It’s As Simple As What You Praise Breaking Muscle

Today is a scheduled rest/recovery day, but don’t worry! We are open and running on our normal schedule. In today’s CrossFit group classes, you’ll have the option of doing either yesterday or tomorrow’s programming, which can be found in the comments section of today and every Rest Day’s post.

Better Know a Member: Adam Scher

Oh yeah: it’s another installment of our Better Know a Member series. For the past 3 years, we’ve been bringing you these profiles from across our community of kind, cool, wonderful members. In our previous edition, we got to know TFBA Victoria Matos. Today, let’s learn more about Adam S.!

Name (and any nicknames):

Adam Scher or Scher-Bear as David likes to call me.

Where were you born and where did you grow up?

Born and raised in Los Angeles, California. I’ve sworn never to move back though.

How long have you been CrossFitting, and how did you arrive at CFSBK?

I’ve been doing Crossfit since August 2010.

My ex convinced me to sign up for Foundations at CFSBK, and I was extremely apprehensive as I never really did well in a typical gym setting. It turned out that the type of movements really suited me. I loved the community aspect of the gym, the coaches, really everything about it. Long story short… the gym stuck around, my boyfriend did not.

What’s your hidden talent?

I’m a really good dancer and I have a degree in it. Don’t believe me, put on some FUNK!

Ask me about that time I…

Was 17 and exploded my car on the way home from a rave at 4am.

What are you up to when you’re not at 597 Degraw Street?

When not at the gym you’ll most likely find me working. I own my own creative agency in DUMBO, CMYK, so I spend a lot of time at the office. Running a business takes up more time than I ever would have imagined, but luckily I really really love it. We focus on web design/development, animation and video production The work is incredibly gratifying and I have an amazing team that I spend way too much time with. Here’s a shameless plug for an awesome campaign we made this summer with Crossfit super star Lauren Fischer and LesserEvil Snacks.

I also spend a lot of time in Philadelphia. My husband dances with the Pennsylvania Ballet, so I’m there a significant amount. Philly is an awesome place. It’s so much cheaper than NYC, and the food is just as good. Also, if you’re ever looking for a box out there I highly recommend Fearless Athletics.

And if I’m not in at CFSBK, work, or Philly… I’m sleeping.

Program your nightmare workout:

For Time:
2000m Row
10 Power Snatches @ 135
1500m Row
20 Power Snatches @ 115
1000m Row
30 Power Snatches @ 95
500m Row
40 Power Snatches @ 75

Program your dream workout:

“Annie” 🙂

News and Notes

• We’ve made some tweaks to our class schedule to better serve our community. Here’s what’s happening: Tuesday’s 5:30pm Strong Fit class will be dropped. Anti-Gravity classes will switch days and times. AG will now meet Wednesdays at 5:30pm and Saturdays at 12:30pm.
• We’re always trying to get better at what we do. If you have a minute, head over to the Feedback page and tell us about your experience at the gym!
• In case you missed it, check out our photos from Friday Night Lights 19.3!

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Yesterday’s Results Board
The Prized Pepper That Comes From a Single New Mexican Town Atlas Obscura
Las Vegas International Open Photo Journal Morning Chalk Up