Kettlebell Complex

Start light and work up to a heavy load on the following kettlebell complex:
10 Double Kettlebell Swings
10 Double Kettlebell Cleans
10 Double Kettlebell Push Presses
10 Double Kettlebell Front Squats

Post loads to comments.
Exposure 6 of 8

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For Time:
100 Double-Unders
50 Wall Balls 20/10, 14/9
100 Double-Unders
50 Sit-Ups

Post time and Rx to comments.

CFSBKer and USAF Veteran Victoria M. in uniform. Happy Veteran’s Day! 

Join the CRASH-Beasts: Training Starts Today!

The CrossFit South Brooklyn Indoor Rowing Team is mounting its 10th CRASH-Bs campaign! Held in Boston each year, CRASH-Bs is the premier indoor rowing championship. Training starts this Monday, November 12th.

Coach Nick is leading a crew of CRASH-Beasts to the 2019 CRASH-B Sprints on Sunday, February 17th, 2019 at Boston University’s Agganis Arena. Doors open at 7:00am. The CRASH-B Sprints is a one-day event with racing scheduled from 9:00am to 4:00pm.

Coach Nick will guide the team through a 14-week program based on his training regimen when he was competing at the Olympic level. The program includes:

• Three 2-hour technique clinics (which include a workout) plus 4 group races
• 1 T-shirt ($25 value)
• 6 days per week of programming access which includes rowing machine work, GHD, and other assistance work
• Remote coaching through video analysis
• Online support via the Facebook group, video analysis, and general support/feedback

Please contact Nick at Nick [at] Crossfitsouthbrooklyn.com with any specific questions.

Pricing

A) Full Access to CFSBK Facilities & Equipment

Full Payment Up Front (Non-Refundable)
Non-Member Rate: $450
Member Rate: $360 (20% discount must be applied through our front desk)
REGISTER HERE!

Three Monthly Payments
Non-Member Rate: $168 per installment ($504 total)
Member Rate: $134.40 per installment ($403.20 total)
REGISTER HERE!

B) No Use of  CFSBK Facilities & Equipment (Full Participation in Clinics and Tests)

Full Payment Up Front (non-refundable)
$280
REGISTER HERE!

Three Monthly Payments
$105 per installment ($315 total)
REGISTER HERE!

NOTE: Your card will be charged immediately for the first month and then again each month until the program ends (3 total payments). Payments are non-refundable once the charge has been processed; however, you can stop future payments at no penalty as long as you give the front desk 3 days notice.

If you’re already a CFSBK member and want to keep your recurring membership while training for CRASH-Bs, then Option B is for you. If you wish to put your current membership on hold, then Option A is appropriate.

The full program calendar is available on the event page.

GET INKED AT THE ART SHOW

Are you an avid tattoo collector or maybe interested in getting your first? At this weekend’s Art Show, you’ll have the opportunity to get art permanently drawn onto your bod by a Brooklyn tattoo artist, Jim Gentry(@gentrytattoo) of Hand of Glory Tattoo in Park Slope. Jim will be live tattooing at the Art Show from 7-10pm in 20-minute sessions from the flash sheet of small, simple designs pictured on the sign-up sheet (link below).

The price? Only $25.

The catch? There are only 9 slots total.

Sign up HERE

If you have questions about any of the above, email Coach Brett at Brett [at] CrossFitSouthBrooklyn.com.

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How to Do the Perfect Double Kettlebell Clean Breaking Muscle

Snatch Complex

Every 2 Minutes for 18 Minutes (10 Reps):
Snatch Lift-Off + Pause (knee) Snatch

Perform a Snatch Lift-Off, holding the bar just above the knee for a 2 count before returning it to the floor. Perform another Snatch Lift-Off, this time holding the bar at the knee for a 2 count before performing at Snatch from just above the knee. Warm up and work at 65-80% today, focusing on balance off the floor and speed above the knees.

Post loads to comments.
Exposure 5 of 8

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For Time:
400m Run
400m Sandbag or Goblet Carry (heavy)
400m Run

Post time and Rx to comments.

Photo by Thomas H. 

Want to Explore the World of the Rings?

Join guest gymnastics Coach Ken Haller as he takes you through 4 weeks of gymnastics  strength training! This 1.5 hour long class starts Thursday, November 29th and will incorporate different facets of body weight strength training and movement.

Each class will focus on three to four distinct areas: warm-up and active mobility, rings skill work (Muscle-Ups, Levers, etc.), bodyweight strength conditioning, balance (on hands and feet), and flexibility. Students will be asked to have a goal or intention to focus on over the 4 weeks. Students can then focus on that goal outside of class.

Class Outline:
Rings
Support
Inverted Hangs
Back Levers
Muscle-Ups
Ring Routine
Balance
Headstand
Handstand
Mobility

When: 4 Thursdays from 7:30pm to 9:00pm (11/29, 12/6, 12/13, 12/20)
Cost: $100 for 5 weeks
Buy-in: Previously attended a rings class or 1 Pull-Up for women or 3 for gents

Register Here!

More About Ken

Ken Haller was a nationally competitive gymnast in Newton, MA and at the University of Michigan. After graduating, Ken coached for eight years at Capital Gymnastics in Northern Virginia where he coached regional and national champions. His students have gone on to be NCAA champions and members of Cirque du Soliel. In searching for an activity to replace gymnastics, Ken filled the void with rock climbing and yoga for the past ten years and recently found CrossFit to round out his training.

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Yesterday’s Results Board: Team AMRAP
12 Mind-Bending Perceptual Illusions Nautilus
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Team AMRAP

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

AMRAP 30 Minutes:
30 Russian Kettlebell Swings 32/24
30 Box Jumps 24/20
30 Pull-Ups or Ring Rows
30 Burpees
30 Calorie Row

Split the work up into 10 reps/calories each. Aim to move at about 80-85% throughout, with a focus on controlling your breathing during your rest periods.

Post rounds, reps, Rx, and partner to comments.

Train with an Olympian: Register for CRASH-Bs!

The CrossFit South Brooklyn Indoor Rowing Team is mounting its 10th CRASH-Bs campaign! Held in Boston each year, CRASH-Bs is the premier indoor rowing championship. Training starts this Monday, November 12th.

Coach Nick is leading a crew of CRASH-Beasts to the 2019 CRASH-B Sprints on Sunday, February 17th, 2019 at Boston University’s Agganis Arena. Doors open at 7:00am. The CRASH-B Sprints is a one-day event with racing scheduled from 9:00am to 4:00pm.

Coach Nick will guide the team through a 14-week program based on his training regimen when he was competing at the Olympic level. The program includes:

• Three 2-hour technique clinics (which include a workout) plus 4 group races
• 1 T-shirt ($25 value)
• 6 days per week of programming access which includes rowing machine work, GHD, and other assistance work
• Remote coaching through video analysis
• Online support via the Facebook group, video analysis, and general support/feedback

Please contact Nick at Nick [at] Crossfitsouthbrooklyn.com with any specific questions.

Pricing

A) Full Access to CFSBK Facilities & Equipment

Full Payment Up Front (Non-Refundable)
Non-Member Rate: $450
Member Rate: $360 (20% discount must be applied through our front desk)
REGISTER HERE!

Three Monthly Payments
Non-Member Rate: $168 per installment ($504 total)
Member Rate: $134.40 per installment ($403.20 total)
REGISTER HERE!

B) No Use of  CFSBK Facilities & Equipment (Full Participation in Clinics and Tests)

Full Payment Up Front (non-refundable)
$280
REGISTER HERE!

Three Monthly Payments
$105 per installment ($315 total)
REGISTER HERE!

NOTE: Your card will be charged immediately for the first month and then again each month until the program ends (3 total payments). Payments are non-refundable once the charge has been processed; however, you can stop future payments at no penalty as long as you give the front desk 3 days notice.

If you’re already a CFSBK member and want to keep your recurring membership while training for CRASH-Bs, then Option B is for you. If you wish to put your current membership on hold, then Option A is appropriate.

_____________________
Yesterday’s Results Board: Rest Day
A Different Kind of School Club in DC Morning Chalk Up
Allow These 32 Slumping Pumpkins to Ease Your November Blues Atlas Obscura

Here’s Patrick S. representing CFSBK at New Jersey Motorsports Park back in September!

This Week at CFSBK in Review

1. Our 5th Art Show is NEXT SATURDAY, November 17th. This is a super-fun event that showcases the talents of our community. Yesterday we posted this year’s roster of artists. We can’t wait to see you there!

2. Do you subscribe to our newsletter? Go HERE to get on the list!

3. Beginner and Level 2 classes of our Brazilian Jiu Jitsu with Coach Callie class start this Sunday, November 11th. Check out Monday’s post to learn more and sign up!

4. In case you haven’t checked them out yet, there are so many great photos from Fight Gone Bad 2018 on our Flickr account!

5. Join Stacey C. for a women’s yoga retreat in the Catskills from February 1st to February 3rd! For more details and teacher bios click this link, check out the evite, or contact Stacey at staceylcerv [at] gmail.com.

6. Here’s the 2nd installment in our Inside the Affiliate video collab with Beyond the Whiteboard and CrossFit HQ. Ever wonder how we staff our classes or why we rely primarily on full-time coaches? Now you know!

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Yesterday’s Results Board: Push Press | Run, Deadlifts
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8 Holistic Tips to Keep You Moving Breaking Muscle

Push Press

3-3-3-3-3

Begin each rep from a strong, stable rack position and hold overhead for a 2 count before lowering. No cycling. Work up to a heavy triple for the day.

Post loads to comments.
Exposure 5 of 8

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Every 5 Minutes for 3 Sets…

For Time:
400m Run
6 Deadlifts 315/225

Post times and Rx to comments.

Announcing the Artists for CFSBK’s 5th Art Show

Ever wonder what CFSBK would look like if it were transformed into an art gallery? Well, those of us who participated in or attended CFSBK’s previous Art Shows know that it looks pretty awesome.CFSBK’s 5th Art Show is next Saturday, November 17th from 7-10PM. Free entry and alcohol (and La Croix!). Bring your friends!

The show will feature live tattooing by Brooklyn artist Jim Gentry (we’ll have the sign-up sheet soon!)

There will be several live performances throughout the night, including music from CFSBKers Emily and Paul, and a dance/spoken word performance by Sacred Circle Theatre Company featuring CFSBK member Anise.

Come check out the art of these talented artists from CFSBK and beyond:

Katie Harper
David Osorio
Sonya Cheuse
Katherine Akiko Day
Nick Piltoff
Brett Ferguson
Jonathan Arias
Rainer Magik
Simon Ressner
Michael Gigl
Paul Hernandez 
Henry Poyder
Paola Luisi
Carla Stickler

We could still use some volunteers to help set up and break down. Contact Coach Brett at Brett [at] CrossFitSouthBrooklyn.com if you’d like to help make the magic happen.

News and Notes

• Our friends at Kettlebell Kitchen are looking for candidates to fill Account Manager positions. Interested? Send your resume to Joe LoPresti at JoeL [at] Kettlebellkitchen.com.
• 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!
• Beginner and Level 2 classes of our Brazilian Jiu Jitsu with Coach Callie class start this Sunday, November 11th. Check out Monday’s post to learn more and sign up!

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Yesterday’s Results Board: Rest Day
CJ Cummings Sets Two Junior World Records at World Weightlifting Championship BarBend
How Meditation Might Help Your Winter Workouts NY Times

Back Squat / Front Squat

Performance
Back Squat: 2 x 3
Front Squat: 1 x 3

Heavier than Week 3.

Fitness
Back Squat: 2 x 5 LP
Front Squat: 1 x 5 LP

Heavier than Week 3.

Post loads to comments.
Exposure 5 of 8

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For Time:
50-40-30-20-10 Double-Unders
7-6-5-4-3 Single-Arm Dumbbell Thrusters (each arm) 50/35

Scale the Dubs to 2x Singles or 1/2 attempts as needed. The Thrusters should medium-heavy and unbroken on the fast side.

Post time and Rx to comments.

In case you haven’t checked them out yet, there are so many great photos from Fight Gone Bad 2018 on our Flickr account! | Photo by Robert C. 

Join Stacey C. for a Women’s Yoga Retreat in the Catskills!

What

A winter women’s yoga retreat in the Catskills with CFSBK member Stacey Cervellino (a certified mindfulness and breath work teacher) and Sharyn Hahn (a certified yoga and Ayurveda teacher).

When

Friday, February 1st to Sunday, February 3rd at Floating Farmhouse in Eldred, NY.

Where

Nestled in the Catskills featured in Dwell and Architectural Digest, Floating Farmhouse is a mix of modern architecture and old-world charm.

More Info

The workshop includes: yoga, meditation, breath work, visualization/journaling, chakra balancing, Ayurveda, hikes, group meals, pizza made in the pizza oven, and a roaring fire in the evenings.

Cost: $375 for single or double accommodation, workshop, organic beauty samples, meals, wine, snacks, tea, and coffee. A $200 deposit is due December 1st.

For more details and teacher bios click this link, check out the evite, or contact Stacey at staceylcerv [at] gmail.com.

TWEET THE DEETS

Saturday, November 17th: The 5th Annual CFSBK Art Show

Ever wonder what CFSBK would look like if it were transformed into an art gallery? Well, those of us who participated in or attended CFSBK’s previous Art Shows know that it looks pretty awesome. Our 5th Art Show will be Saturday, November 17th. We’re so pleased to be bringing you so many talented artists across so many different mediums!

The aim of the evening isn’t to sell the work of our artists (though if that happens, great), but to showcase the often hidden talents of our members, bring our community together in a novel way, and to continue being the coolest gym on the planet.

The night will feature several dance and musical acts that you won’t want to miss. We could use some volunteers to help set up and break down. Contact Coach Brett at Brett [at] CrossFitSouthBrooklyn.com if you’d like to help make the magic happen.

We can’t wait to see you there!

Have you attended and/or exhibited in a past CFSBK Art Show? What was your favorite part? Tell us in the comments! 

News and Notes

• Do you subscribe to our newsletter? Go HERE to get on the list!
• Don’t forget to vote today! 

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Yesterday’s Results Board: Dumbbell/Kettlebell Complex | L-Sits, Dynamic Blackburns
What Does the Science Actually Say on Artificial Sweeteners? BarBend
I Love My Commute NY Mag

Dumbbell / Kettlebell Complex

Every Minute on the Minute x 25 (5e):
1) 8/5 Calorie Bike
2) 8e Single-Arm Overhead Dumbbell Lunges
3) 4-8 Strict Ring Dips or Push-Ups
4) 8e Bent-Over Single-Arm Kettlebell Rows
5)  Rest

Post work to comments.
Exposure 5 of 8

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5 Rounds For Quality:
10-20s L-Sit/Tuck L-Sit (Ring, Paralette, or Box)
10 Dynamic Blackburns

Accumulate the time on the L-Sits as needed, or make them tougher by performing flutter kicks from the support. Hold a 1-2 pound change plate as able on the Blackburns.

Post work to comments.

Here’s the 2nd installment in our Inside the Affiliate video collab with Beyond the Whiteboard and CrossFit HQ. Ever wonder how we staff our classes or why we rely primarily on full-time coaches? Now you know!

Brazilian Jiu Jitsu at CFSBK: Register Now!

Brazilian jiu jitsu (BJJ) is a full-contact grappling style that prioritizes strategy over brute force. Literally translating to the “soft” or “pliable” (jiu) “style” (jitsu), it is often thought of as the chess of martial arts. BJJ is, at its core, a self-defense system that employs positional advantages, joint locks, and chokes to defend against an opponent or attacker in an assertive and elegant manner. You needn’t be stronger than your opponent to subdue them, which makes BJJ one of the most practical and effective martial arts for all ages and sizes. There is no striking in Brazilian jiu-jitsu. This is a submission grappling art based on efficiency of movement, leverage, and timing.

The Level 1 Cycle is your jiu-jitsu starter pack. The course is geared towards anyone intrigued by BJJ but unsure where to begin, anyone who wants to become better acquainted with dynamic movement on the ground, and anyone who could use a review to jump back into it.

In Level 2, we will build on concepts and vocabulary of movement from the various positions with a larger portion of class-time dedicated to progressive resistance drilling, positional sparring, and straight sparring. If you have grappling experience from the past, you are welcome to jump into the Level 2 course!

These are both 4 week courses with 1 class per week.

Days & Times

Level 1 (November 11th – December 2nd): Sundays, 1:30pm – 3:00pm
Level 2 (November 11th – December 2nd): Sundays, 3:00pm – 4:30pm

Pricing

$100 (1 class per week)

About the Coach

Callie Brennan is a brown belt in Brazilian jiu-jitsu under Team Fabio Clemente. Callie has been training and competing for the past 7 years. She began teaching beginner and intermediate students under the guidance of Pan American champion Babs Olusanmokun and multiple time World and Pan American champion Dominyka Obelenyte. Callie has competed locally and internationally winning gold at American Nationals as a white belt, the Montreal IBJJF Open at blue belt, and New York IBJJF Open at purple belt in her weight. She also medaled in the Abu Dhabi Pro Trials at blue belt.

Callie recently founded Rag Doll Camps with her training partner and coach, Dominyka Obelenyte, with a mission to close the gender gap in the sport. She also teaches privately. Callie initially began CrossFit to supplement her jiu-jitsu practice, and she is looking forward to sharing it with the CFSBK community!

Feel free to contact Callie directly with any questions!

REGISTER HERE!

News and Notes

• Mark your calendar: the 5th CFSBK Art Show goes down on Saturday, November 17th! You won’t don’t want to miss this awesome, one-of-a-kind celebration of art and movement.
• The next cycle of Coach Ro’s Anti-Gravity Strength starts tomorrow, and there are still a couple of spots left. It’s a great way to get that first Pull-Up, Handstand Push-Up, or Muscle-Up! Go HERE to learn more and sign up.
• Don’t forget to vote tomorrow! 

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Yesterday’s Results Board: Snatch | Squats, Row, Run
Strong Morning Chalk Up
Ask a Swole Woman: Can I Start Weight Lifting if I’ve Basically Never Exercised? Self

Snatch Complex

Performance
Every 4 Minutes for 16 Minutes (5 reps):
Snatch Deadlift + 3 Hang Snatch Pulls + Hang Snatch + Overhead Squat

Warm up and aim to use between 70-80% for the complex.

Fitness
Every 2 Minutes x 18 Minutes (10 reps):
Snatch Deadlift + Hang Power Snatch + Overhead Squat

Warm up and aim to use between 70-80% for the complex.

Post loads to comments.
Exposure 4 of 8

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3 Rounds for Time:
40 Squats
400m Row
400m Run

Post time and Rx to comments.

Another satisfied Coach Ro customer on CFSBK’s Accomplishments board. Want to get that first Pull-Up or Bar Muscle-Up? The next cycle of AG Strength starts Tuesday! 

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 Tuesday, November 6th. Better sign up!

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

WOD 11.3.18

AMRAP 7 Minutes:
14 Alternating Dumbbell Hang Power Clean and Push Press (7e)
7 Toes-to-Bars

Rest 5 minutes, then…

AMRAP 7 Minutes:
21 Double-Unders
7 Front Squats 135/95

Rest 5 minutes, then…

AMRAP 7 Minutes:
14 Russian Kettlebell Swings
14 Burpees

Post rounds, reps, and Rx to comments.

Need to gaze upon some fun content this weekend? (Never enough content, is there?) Be sure to check out all the great photos by Thomas H. and Robert C. from Fight Gone Bad 2018! | Photo by Thomas H. 

Tomorrow: CRASH-Bs Kick-Off Meeting

Do you hate and fear workouts that involve rowing? Do 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! Coach Nick, an Olympic rower who competed in Sydney in 2000, will prepare participants in the months leading up to race day, which is February 17th in Boston. Come to Coach Nick’s kick-off meeting at 2:15 this Sunday, November 4, 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:

• The events at CRASH-Bs are individual
• You don’t have to be an SBK member to participate—so tell your non-SBK friends! (If you have any!)
• The group will get together for three technique clinics (each of which will conclude with a workout) and three or four races
• Participants will do the workouts on their own
• Nick will provide programming and support—including video analysis of your technique—throughout the program
• Anyone can join—there is no minimum performance requirement

At the kick-off meeting at 2:15PM this Sunday, November 4th, 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.

Today’s Schedule

We’re running on a modified schedule today as we the CrossFit Workshop: Jump Rope with Buddy Lee. Here’s our schedule:

8am CrossFit
9am Short Circuit
10am CrossFit
11am CrossFit
12pm CrossFit
1pm CrossFit
2-4pm Open Gym

Everything else (including Strong Fit, Yoga for Athletes, and Active Recovery) is cancelled. All classes will meet in 608 Degraw. Please check in there!

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Yesterday’s Results Board: Rest Day
Meet the Hydro Haters: The People Who Refuse to Drink Water,  No Matter What Mel