WOD 5.4.19

Every 6 Minutes x 5 Rounds:
7 Single-Arm Dumbbell Thrusters (Left, 50/35)
7 Burpees
10 Deadlifts 225/155
7 Burpees
7 Single-Arm Dumbbell Thrusters (Right, 50/35)

The Thrusters and Deadlifts should be medium-heavy. Aim for consistent times across all 5 rounds.

Post work to comments.
Week 6 of 8

Photo by Robert C. 

Tomorrow: STARTING STRENGTH TOTAL AT CFSBK

Coach Jeremy’s Starting Strengthers will wrap up their eight-week cycle tomorrow 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!

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Yesterday’s Results Board: Clean and Jerk | Power Cleans, Pull-Ups, Burpees, Row
What to Really Eat on Cinco de Mayo Smithsonian
Women and Iron Breaking Muscle

Clean and Jerk Complex

Every 3:00 x 5 Reps:
Hip Clean + Mid-Hang Clean + Knee Hang Clean + 2 Jerks

The barbell should not travel down the thigh in the first clean from the “Hip” position. The Jerks may be Split if you prefer, but keep it the same for all 3 reps. Aim to finish a little heavier than last week.

Post loads to comments.
Exposure 6 of 8

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For Time:
15 Power Cleans 155/105
20 Chest-to-Bar Pull-Ups
15 Lateral Burpees Over-the-Bar
20/15 Calorie Row

Post time and Rx to comments. 

.
Who wants Bar Muscle-Ups?!

Register for Anti-Gravity Strength

Struggling with your Pull-Ups? Stuck at the bottom of your Handstand Push-Up? Or do you just want to be able to do some badass weighted Chins? A new cycle Coach Arturo‘s popular Anti-Gravity Strength class starts Saturday, May 18th. This class always sells out, so get on it!

Each AG Strength class will be an hour-and-a-half long, focusing on the strength and skills needed to improve Pull-Ups and Handstand Push-Ups. This will include a variety of skill exercises, progressions, weighted and strict practice, and other techniques to teach, develop, and perfect your Pull-Up and Handstand Push-Up. This fundamental strength work will carry over into other CrossFit gymnastics movements, including the coveted Muscle-Up. The class meets 2 times per week for 8 weeks according to the schedule below.

Schedule

Saturday, May 18th to Saturday, July 13th
Tuesdays from 6pm to 7:30pm
Saturdays from 11am to 12:30pm

REGISTER HERE!

Cost and Eligibility

The cost is $160 per month ($320 total plus NY sales tax). This cycle is open to all CFSBK members as well as CrossFitters from other affiliates.

What Happens in a Class?

The first class will begin with an assessment of each individual’s upper body push, pull, and core strength. Once the assessment is completed, each AG Strength class will consist of skill work, strength development, and flexibility training based on your personal needs, weaknesses, and strengths. If a member chooses to do a CrossFit group class on the same day, we recommend doing the skill and strength work from the AG Strength cycle first. Arturo can advise you on this on a case by case basis. Just ask!

Testimonial

“I’ve done 3 cycles of AG Strength and will continue to do so. I’ve made so much progress with this class—not only in things we practice in AGS, but in movements we did not train in AGS but used in regular CrossFit classes. Let me tell you that I was a very poorly skilled person. I decided to take this class because I wanted to do a Pull-Up. That being said, I couldn’t do 5 Pull-Ups with a band. My upper body strength was mediocre at best. And, I didn’t know how to do a Wall Kick-Up, so I wasn’t even considering doing Handstand Push-Ups. The past 24 weeks were full of firsts: I did my first Chin-Up, Wall Kick-Up, Handstand Push-Ups with 3 then 2 then 1 AbMats, and Strict and Kipping Pull-Ups. Those are things we practice in AGS. But since the class focuses on upper body strength, I also improved in a bunch of things we didn’t even practice in class: Toes-to-Bar happened for the first time during the 1st cycle and now I’m able to do Toes-to-Bars in WODs (did 15-12-9-6-3 recently!). I also now can do Dips, Plank for 90+ seconds, Ring Transition + Hold, and many other small things that I was never able to do in classes. So, if you are a beginner, like me, and struggle with some things that seem basic to a lot of people—Toes-to-Bars, Pull-Ups, Push-Ups—I highly recommend this class. Trust Ro, push yourself and stick to the program for 8 weeks and will see mind-blowing results! As we say in Portuguese: se joga!”—Thaisa L.
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Yesterday’s Results Board: Back Squat | Double-Unders, Front Squats, Ring Dips
How Exercise Affects Our Memory NY Times
The Press-out Rule: Weightlifting’s Latest Drama Generator Catalyst Athletics

Back Squat

Fitness
4 x 3

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

Performance
Heavy 3

One work set, heavier than last week, not max effort.

Post loads to comments.
Exposure 6 of 8

_____________________

5 Rounds for Time:
50 Double-Unders
12 Front Squats 95/65
8 Ring Dips

Modify the Dubs to 50 Alternating Foot Steps (or 100 Single-Unders) and the Dips to Matador or Box Dips as needed. The barbell should be light for you and unbroken.

Post time and Rx to comments.

Friday, May 17th: CFSBK Cornhole Tournament

WHAT?

An evening of friendly cornhole competition. Haven’t played before? Don’t worry! It’s pretty simple, and this video explains everything. All are invited! Please leave a comment on the event page if you plan to participate. Teams (of 2) can declare beforehand, or we’ll pair you up at the tournament.

WHEN?

Friday, May 17th at 6:30pm during Open Gym. We’ll have the cornhole boards set up periodically over the next few weeks so you can practice.

Today: FREE ACTIVE LIFE STRENGTH ASSESSMENT AND INFO SESSION

Interested in Active Life Strength but not sure what it’s all about? Coach Keith is offering a free 1 hour session today at 11am to discuss the details of the program. He will also provide free mobility and strength assessments as a sample of what you can expect to see in the class.

The new cycle will start next Tuesday, May 7th at 10:00am. Go HERE for more info!

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Yesterday’s Results Board: Carry, Row, Chin-Ups
An Amputee’s Toughest Challenge Yet: Her 140-Mile Run in the Desert NY Times
The Untold History of Powerlifting BarBend

Press

Fitness
4 x 3

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

Performance
Heavy 3

One work set, heavier than last week, not 100% max effort.

Post loads to comments.
Exposure 6 of 8

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AMRAP 20 Minutes:
130m Sandbag Carry
200m Row or 1/2 Mile Bike
3-6 Strict Chin-Ups

Choose a load for the carry that is challenging but unbroken, then recover on the row/bike. Use assistance or add weight on the Chins as needed.

Post rounds, reps, and Rx to comments.

Tomorrow: Free Active Life Strength Assessment and Info Session

Interested in Active Life Strength but not sure what it’s all about? Coach Keith is offering a free 1 hour session on Thursday at 11am to discuss the details of the program. He will also provide free mobility and strength assessments as a sample of what you can expect to see in the class.

The new cycle will start next Tuesday, May 7th at 10:00am. Go HERE for more info!

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Yesterday’s Results Board: Snatch | Kettlebell Swings, Burpees, Sled Push
Knee Wraps and Knee Sleeves Starting Strength
Havana’s Heavy Hitters Outside

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

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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!

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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

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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.

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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

 

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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.

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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.

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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.

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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!

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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