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

_____________________

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

Today is a scheduled rest/recovery day, but don’t worry! We are open and running on a normal class 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.

Want to represent CFSBK at the 2018 CRASH-B World Indoor Rowing Championship? Of course you do! 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 Week at CFSBK in Review

1. We’re running on a modified schedule tomorrow as we host the CrossFit Workshop: Jump Rope with Olympian Buddy Lee. Details are on the Schedule page.

2. Registration for the next cycle of Coach Ro’s Anti-Gravity Strength class opened this week, and there are still some spots left. This class always sells out, though, so hurry! Take a look at Saturday’s post to learn more about this special offering and to sign up.

3. Sign ups for our next rounds of Starting Strength Program cycles also opened this week. There are still spaces open in the C and E cycles. All the info is in Tuesday’s post!

4. Check out the first installment in a new Inside the Affiliate video series that you can look forward to seeing in the coming weeks and months. It’s about our Free Intro Class and was made in collaboration with our friends at Beyond the Whiteboard. Pop some popcorn and give it a watch!

5. Missing something? It might be in our most recent lost and found dump! Be sure to claim your stuff at the front desk before we donate it to CHIPS in a couple of weeks.

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Yesterday’s Results Board: Clean and Jerk | Run, Muscle-Ups
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Power Clean and Jerk

Performance 
Every Minute on the Minute x 3:
4 Touch-and-Go Power Clean and Jerks

Rest 1 minutes, then…

Every Minute on the Minute x 3: 
3 Touch-and-Go Power Clean and Jerks

Rest 1 minute, then…

Every Minute on the Minute x 3:
2 Touch-and-Go Power Clean and Jerks

Choose a heavy load and work across on the 4s and 2s. If you can build on the doubles then do so.

Fitness 
Every Minute on the Minute x 3:
4 Power Clean and Jerks

Rest 1 minute, then…

Every Minute on the Minute x 3:
3 Power Clean and Jerks 

Rest 1 minute, then…

Every Minute on the Minute x 3:
2 Power Clean and Jerks  

No touch-and-go. Choose a heavy load and work across on the 4s and 3s. If you can build on the doubles, then do so.

Post loads to comments.
Exposure 4 of 8

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Performance
For Time:
800m Run (1.5 Mile Bike)
12 Muscle-Ups
550m Run (1 Mile Bike)
9 Muscle-Ups
400m Run (.75 Mile Bike)
6 Muscle Ups

Fitness
For Time:
800m Run (1.5 Mile Bike)
24 Ring Dips (or Push-Ups)
550m Run (1 Mile Bike)
18 Ring Dips (or Push-Ups)
400m Run (.75 Mile Bike)
12 Ring Dips (or Push-Ups)

Post time and Rx to comments.

Today is the last day to let us know if you’d like to participate in our 5th annual CFSBK Art Show. Everything you need to know is on the event page! 

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

Today is a scheduled rest/recovery day, but don’t worry! We are open and running on a normal class 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.

Sarah R. found one way to make the erg fun. Check out lots more great Fight Gone Bad 2018 photos by Thomas H. and Robert C. over on our Flickr account | Photo by Thomas H. 

REGISTER NOW FOR STARTING STRENGTH PROGRAM

Want to get a lot stronger? The Starting Strength program is an opportunity to spend 5 weeks with Coach Jeremy honing your technique and increasing your capacity at the most fundamental strength movements: Back Squat, Overhead Press, Bench Press and Deadlift. This small group format of 90 minute sessions offers one-on-one guidance, great camaraderie, and a simple roster of movements allowing you time to correct errors and challenge your limits.

Whether you are brand-new to lifting, someone with experience who has struggled to surpass a plateau, or just looking to try something different, by taking the time to focus exclusively on the lifts that support almost ever other activity you do inside (and outside) the gym, you will gain confidence and enhance your performance.

Because of the holidays, this round of Starting Strength cycles will be abbreviated to 5 weeks instead of the usual 8. But we’ll only charge you for 4 weeks because we love you and want you to get stronger. 

Upcoming Program Times and Dates

A cycle: Novice, 7pm Mon/Wed and 6pm Fri | Monday, Nov. 12th – Friday, Dec. 14th (FULL)
B cycle: Intermediate, 7pm Tues/Thurs and 10am Sun | Tuesday, Nov. 13th – Sunday, Dec. 16th (FULL)
C cycle: Morning Novice, 6:30am Mon/Thurs | Monday, Nov. 12th – Thursday, Dec. 13th 
D cycle: Continuing Education, 6pm Mon/Wed | Monday, Nov. 12th – Wednesday, Dec. 12th
E cycle: Late morning, all levels, 10am Mon/Thurs | Monday, Nov. 12th – Thursday, Dec. 13th 

A CrossFit Total testing one-rep maxes in the Back Squat, Press, and Deadlift will take place on Sunday, December 16th at 2pm to cap off all cycles.

Class Sizes: Space is limited to 4-10 participants
Class Length: 90 minutes

Pricing

3x Per Week Cycles: $300 paid upon registration
2x Per Week Cycles: $200 paid upon registration

Group Class/Open Gym/Active Recovery/Yoga/Pilates Add-On Option!

This add-on membership allows our 2x/week Starting Strength Program to attend two additional classes per week, outside of the regularly scheduled strength cycle classes. This includes group classes, Open Gym, and Active Recovery/Yoga/Pilates/Short Circuit/Strong Fit.

Price is $125 for 5 weeks billed at the start of the cycle.

Register here!

If anyone is confused as to which cycle they belong in or has any questions, they can contact Jeremy directly at Jeremy [at] CrossFitSouthBrooklyn.com to discuss placement.

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Yesterday’s Results Board: Farmer’s Carry / Gymnastics Complex | Power Cleans, Push Jerks, Burpees
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Farmer’s Carry / Gymnastics Complex

In 25 minutes, use a challenging load on the Farmer’s Carry and work up to a challenging rep scheme on the gymnastics complex:
A1) 200′ Single-Arm Farmer Carry (each)
A2) Gymnastics Complex: Toes-to-Bar + Chest-to-Bar Pull-Up + Bar Muscle-Up

For the gymnastics, first try to do one rep of each performed as a complex. If you can do that then, add volume and do 2 reps of each, and so on and so on. Baller status if you can perform a strict cycle on the complex! The goal is to stay on the bar and (relatively) seamlessly blend one movement into the next.

If you can’t yet perform the gymnastics movements then use the time work on your strength in each by performing a few low rep (1-4) sets of: Strict Toes-to-Bars/Hanging Leg or Knee Raises + Assisted Pull Ups, and Assisted Dips.

Post work to comments.
Week 4 of 8

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For Time:
15-12-9
Hang Power Cleans 95/65
Push Jerks 95/65
Lateral Bar Burpees 

Don’t let the lighter Rx’d load fool you. This one should be a sprint, and should burn a bit. Scale appropriately to achieve intensity and not become bogged down at any point. 

Post time and Rx to comments.

Here are a few of our favorite things in one neat package: Coach David… in collaboration with our buds at Beyond the Whiteboard… on CrossFit HQ’s site. This is the first installment in a new Inside the Affiliate series that you can look forward to seeing in the coming weeks and months, and it’s about our Free Intro Class. Pop some popcorn and give it a watch! 

Exhibit Your Work in the CFSBK Art Show!

Ever wonder what CFSBK would look like if it transformed into an art gallery? Well, those of us that participated in or attended CFSBK’s previous Art Shows know it looks pretty awesome. Our 5th Art Show will be Saturday, November 17th, and we need to know by Thursday, November 1st whether you want to participate.

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 CrossFitters, bring our community together in a novel way, and to continue being the coolest CrossFit gym on the planet.

Want to Participate?

We’re excited about everyone who has reached out so far, but we want to hear from more of you. If you are an artist (even if your art is just a hobby) and a CrossFitter at CFSBK or beyond, reach out to Coach Brett at Brett [at] crossfitsouthbrooklyn.com by November 1st, 2018 to get on the roster of artists. If you haven’t participated before, your email MUST INCLUDE 2-3 images of pieces you would consider showing or pieces that are similar to what you would create for the show. The volume of responses we receive will determine how many of your pieces we can include.

Note: Several of you have asked if anyone can participate. Yes! But because we envision the show as an intersection of physical culture and the arts, the artist should be dedicated to fitness training (broadly conceived) in some way. They don’t have to work out at CFSBK.

The more diversity of mediums the better—painting, photography, film, collage, printmaking, dance, design, drawings, textiles, installations, or something we haven’t heard of yet.

News and Notes

• Want to get better on the old jumping rope? Of course you do. There are still spots left in the workshop with Olympian and jump rope expert Buddy Lee that we’re hosting this weekend. Head over to the event page for more details!
• Missing something? It might be in our most recent lost and found dump! Be sure to claim your stuff at the front desk before we donate it to CHIPS in a couple of weeks.

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Yesterday’s Results Board: Snatch Complex | NFT Work
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