Hari getting his Squat on at last Wednesday’s class. Check out more photos from last week on our Flickr account! 

FLEX ON THE BEACH 2018

We are organizing teams for Flex on the Beach, which goes down Saturday, September 15th in Long Beach. Early Bird pricing ends August 26th, so now is the time to sign up. This is a co-ed competition for teams of 4 (2M/2F) with Rx, Scaled and Masters divisions. Just add your details here and we’ll try to get you on a team for this fun event!

News and Notes

• On Friday, August 24th, we’re hosting a ping pong night for CFSBKers at Ocean’s 8 (at Flatbush and 7th, a short walk from the gym). The fun starts at 7pm and will likely continue until everyone is pinged and/or ponged out. Ocean’s 8 has a full menu of food and drinks for purchase. Bring friends!
• Want to get better on the ol’ jump rope? On November 3rd, we’re hosting the CrossFit Workshop: Jump Rope. This is a hands-on, fast-paced, fun seminar at which participants learn how to use a simple and effective tool to energize their programming and workouts.

_____________________
Yesterday’s Results Board: Press / Deadlift | Power Snatches, Burpees
Small Dogs Aim High When They Pee Scientific American
Virtuosity and the Two-Inch Squat Drill CrossFit Journal (video)

Press / Deadlift*

Press (Slower Down-Faster Up Tempo):

Fitness
3 x 5 Linear Progression

Start your linear progression light enough to add weight through 7 weeks.

Performance
3×8

Start week one light enough to be able to move through the reps without needing too much rest between sets, or around 60% of what you could perform for 1 rep.

Deadlift (Slower Down-Faster Up Tempo):

Fitness and Performance
Heavy 5

After a few warm up sets, perform a heavy but not max-effort set of 5 reps. No hook or switch grip.

*Perform all sets of the Press, then move to the floor for the pulls.

Post loads to comments.
Exposure 2 of 8
_____________________

For Time:
21-15-9
Hang Power Snatches 95/65
Burpees

This should be on the fast side today, so scale the barbell accordingly (and please don’t bail the 10s!). If 21 Burpees will take you much more than 90 seconds then scale them to 15-9-6.

Post time and Rx to comments.

A post shared by CrossFit South Brooklyn (@crossfitsouthbrooklyn) on Aug 6, 2018 at 1:35pm PDT

Last Chance to Register for Active Life Strength!

A new cycle of Active Life Strength with Coach Keith starts tomorrow! 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 very 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
August 14th, 2018 – October 4th, 2018
Tuesdays at 10:00am
Thursday at 9:00am
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 off 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.

Testimonials

“It was nice to delve into mobility and strength issues and focus on only a few movements (Squat, Deadlift, Farmer’s Carry, High Pull, and Overhead Press) that will improve them. I also was grateful to have a workout tailored for my needs, which will help me improve and which will be valuable indefinitely because I can add weight to many of the moves (i.e. Overhead Carry). Pain/soreness was less the impetus for my decision to take Active Life Strength than the hope that I can improve mobility and upper-body strength. ALS was a great addition to regular classes. I’m 56, so there are limits to what I can achieve, but the class gave me hope that with effort and focus I can reach a higher level”—Paul B.

“I liked how the program was tailored for each person’s situation. I thought the personalized quality work assigned to each person was spot-on and really helped address my weaknesses. I would totally take this class again. I definitely felt improvements in the areas I was experiencing pain. My strength has improved as well. I feel more stable in my upper body. I still have a way to go to balance out a strength discrepancy in my legs, but now I know what to pay attention to and have been given the strategy to continue to work on that. As a bonus, I have gained a bit more flexibility and mobility in areas I didn’t know needed it.”—Maria M.

_____________________
Yesterday’s Results Board: Clean and Jerk | Box Step-Ups, Sit-Ups
World Record Holder Wenning: “Everyone Should Sumo Deadlift” Athlete Daily
5 Powerlifting Lessons from a Zen Monk BarBend

Clean and Jerk Complex

Performance
Clean Pull + Hang Power Clean + Push Jerk + Split Jerk

Work up to a challenging load for the day.

Fitness
Clean Deadlift + Hang Power Clean + Push Jerk

Work up to a challenging load for the day.

Post loads to comments.
Exposure 1 of 8

_____________________

AMRAP 10 Minutes:
10 Box Step-Ups 24″/50, 20″/35
20 AbMat Sit-Ups

Use the lead leg to come to full extension on the box, not turning the movement into some version of a Dumbbell Deadlift on a box. The Sit-Ups are un-anchored.

Post rounds, reps, and Rx to comments.

When the new training cycle template drops | Photo by Robert C. 

This Week at CFSBK in Review

1. Our new 8-week programming cycle kicked off this week. Two-lift Mondays! Saturday Monster Metcons! Read Monday’s post to find out what you can expect in group classes over the next couple of months.

2. Pilates has moved from Tuesday nights to Sundays at 12pm and will be coached by Karina! To learn more about this class and Pilates in general, check out this fun Q&A with the woman herself.

3. A new cycle of Active Life Strength with Coach Keith starts this Tuesday. 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 very specifically programmed to strengthen movements and improve positions based on your individual needs. For more info, testimonials, and the registration link, see this post!

4. Check out Coach Fox writing for our friends at Beyond the Whiteboard. “Smart Accessory Work” is the latest in Coach Fox’s “Older, Fitter” series, which draws on his work with athletes in our Fit 55+ program.

5. On Friday, August 24th, we’re hosting a ping pong night for CFSBKers at Ocean’s 8 (at Flatbush and 7th, a short walk from the gym). The fun starts at 7pm and will likely continue until everyone is pinged and/or ponged out. Ocean’s 8 has a full menu of food and drinks for purchase. Bring friends!

6. Another year has gone by, and it’s time once again for an NYC affiliate throw down: the 8th annual NYC Subway Series! This year the action kicks off right here at CFSBK. Go here to sign up!

7. All CrossFit Kids classes are cancelled today.

_____________________
Yesterday’s Results Board: WODurday
Happier People Exercise, Never to Excess Breaking Muscle
I Was Broken The Players’ Tribune (video)

WOD 7.11.18

Every 5 Minutes for 6 Rounds:
21 Russian Kettlebell Swings 24/16kg
7 Thrusters 135/95

The Swings should be a medium load that you can do unbroken. Try to move immediately to the barbell for the Thrusters, which should be on the heavy side but unbroken as well.

Post work to comments.

Register for Active Life Strength!

A new cycle of Active Life Strength with Coach Keith starts this Tuesday, and there are still some spots left! 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 very 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
August 14th, 2018 – October 4th, 2018
Tuesdays at 10:00am
Thursday at 9:00am
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 off 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.

Testimonials

“It was nice to delve into mobility and strength issues and focus on only a few movements (Squat, Deadlift, Farmer’s Carry, High Pull, and Overhead Press) that will improve them. I also was grateful to have a workout tailored for my needs, which will help me improve and which will be valuable indefinitely because I can add weight to many of the moves (i.e. Overhead Carry). Pain/soreness was less the impetus for my decision to take Active Life Strength than the hope that I can improve mobility and upper-body strength. ALS was a great addition to regular classes. I’m 56, so there are limits to what I can achieve, but the class gave me hope that with effort and focus I can reach a higher level”—Paul B.

“I liked how the program was tailored for each person’s situation. I thought the personalized quality work assigned to each person was spot-on and really helped address my weaknesses. I would totally take this class again. I definitely felt improvements in the areas I was experiencing pain. My strength has improved as well. I feel more stable in my upper body. I still have a way to go to balance out a strength discrepancy in my legs, but now I know what to pay attention to and have been given the strategy to continue to work on that. As a bonus, I have gained a bit more flexibility and mobility in areas I didn’t know needed it.”—Maria M.

News and Notes

• Today’s 10am Yoga for Athletes class is cancelled.
• All CrossFit Kids classes are cancelled tomorrow.

_____________________
Yesterday’s Results Board: Rest Day
Leigh Holland-Keen Becomes First Woman Ever to Lift Dinnie Stones BarBend
Your First Two Weeks of Strength Training: What to Expect Starting Strength

Is Karina going to eat a Nike Metcon? What is the “hippo joke”? Only time will tell…

Everything You Always Wanted to Know About Pilates But Were Afraid to Ask

If you’ve been reading the blog lately, you know that we have a new Pilates class starting this Sunday. So today we have our new Pilates instructor Karina S. here to answer all your questions (full disclosure: she also wrote the questions) about the ab-rockin’ discipline created by Mr. Joe Pilates. Let’s do it!

What is Pilates exactly? Is it like Yoga?

If I had to define it in the same way we define CrossFit (constantly varied functional movements performed at high intensity), Pilates is “a movement system designed to balance muscular development, increase proprioception (mind-body connection), improve movement quality, and generally enhance quality of life.”

Pilates is like Yoga only in the sense that they both happen on a mat, are stereotypically popular with the same groups of people, and often some stretching is involved.

So it’s like Yoga?

No. Stop asking that question.

Yoga is my only frame of reference for this kind of thing. Don’t be rude.

Ok. You’re right, I was being rude.

First off, let’s be clear that there are lots of different kinds of yoga (Yin, Vinyasa, DJ Yoga, Yoga with Goats, etc.) So if we have to settle on the very loose definition of Yoga that you will spend around an hour on a mat, you’ll go through a sequences of movements, there might be some props, you’ll come out feeling good. Yes, Pilates is similar.

Some ways a Pilates class might be different:

• A focus on initiating all movements from your center or “core.”
• My personal experience with yoga is that is is very planar (front, back, side, other side, twist) while Pilates will move your body and spine in all ranges of motion, it also encourages you to understand your movement in 3 dimensions and therefore allow you to find and correct imbalances and sub-optimal habits.
• Relentless focus on form. You’ll be hard pressed to get away with any funny business. You might also meet “the claw” which will help you not get away with any bad habits outside of Pilates.
• Trying to figure out optimal movement for your body. Just like CrossFit, Pilates is infinitely scaleable. Even if you’re injured or even if you’re an elite athlete you can always move a little better and we’re going to spend the hour getting you there.

Ok I’m glad we have that cleared up. What’s an average class like?

You’ll walk in and grab a mat, sit or lie down and chill. I’ll say hello and then ask about any injuries. Then I’ll ask if there are any requests (certain exercises, parts of the body you want to work on) and then we’ll get started. If you come regularly, you’ll see that there are exercises we do nearly every time and some I’ve thrown in based on requests or from what I see happening in the room. This allows you to check in and compare yourself to how your body felt the previously and allow you to expand your movement vocabulary. Then we’ll wrap up class and you’ll leave feeling way better than when you came in. Like floating, super-tall feeling better.

So should I use Pilates as a warm-up or cool-down or what?

Both! I use Pilates as a warm up because it lets me wake up all the little supporting muscles in my body, gets my blood moving, limbers me up and gets my core and the rest of my body ready to deal with the demands I’m going to place on it.

It’s also fantastic as a cool down after a workout. I find Pilates works really well after the WODs where I feel “not right” afterwards (see: anything with the assault bike) as it helps iron out and organize a jangled neurological system. And of course you can use it on an active recovery day. I like to think of Pilates as a body mechanic. You’ll go through your whole system and check in and then make adjustments until things are moving a little more smoothly.

You said in an earlier profile that “Pilates will make you a better athlete or I will eat a Nike Metcon.” How will Pilates make me a better athlete?

• Your core will become substantially stronger. This will transfer to and improve nearly almost every single movement you’re likely to come across in Crossfit and in life.
• You will become better at, and understand more about bracing. So you’re likely to see a better Squat, Press, and Clean.
• Your hollow and arch positions will be tuned like a finely tuned violin. This will help your kip in every variation.
• Wanna feel better Snatching? We’ll improve your overhead range of motion and stability.
• You’ll understand your body better. Giving you better data on when you should push harder and when you should back off.
• You’ll get terminology that will make you more coachable. Ever hear “knees out” when you’re squatting? Lets break down why they need to be “out,” and why they were “in” in the first place.

Cool. Would you really eat a shoe though?

Maybe if it was a Flyknit Metcon? I’m pretty comfortable in my statement that a regular (minimum once a week) Pilates practice will improve everyone’s performance. I’d be especially interested to see what would happen on 1RM test days.

Do you think you’d have to cook it?

The shoe? I don’t know. Do you have any other Pilates related questions?

When is Pilates at CFSBK?

Sundays 12pm, in the Annex. It’s included in your membership!

Do you want us to know anything else?

I love to teach and I especially love to teach athletes so I’m really excited to get to teach you guys! We’re gonna have a lot of fun and remind me to tell you the joke about the hippo.

Hippo?

Just come to class on Sunday.

News and Notes

• Tomorrow’s 10am Yoga for Athletes class is cancelled. We promise it doesn’t have anything to do with the discussion above! Coach Whit will be out of town.
• All CrossFit Kids classes are cancelled this Sunday, August 12th.
• A new cycle of Active Life Strength with Coach Keith starts this Tuesday. 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 very specifically programmed to strengthen movements and improve positions based on your individual needs. For more info, testimonials, and the registration link, see this post!

_____________________
Yesterday’s Results Board: Snatch | Row, Burpees
Why We All Need to Drink More During Hot Weather Exercise NY Times
Ideal Body Weight: Is There Such a Thing? Breaking Muscle

Snatch Complex

Performance
Snatch Pull + Hang Power Snatch + Overhead Squat + Snatch Balance + Hang Squat Snatch

Work up to a challenging load for the day.

Fitness
Snatch Deadlift + Hang Power Snatch + Overhead Squat

Work up to a challenging load for the day.

Post loads to comments.
Exposure 1 of 8

_____________________

Every Minute on the Minute x 15 (5e):
1) 15/11 Calorie Row
2) 12 Burpees
3)  Rest

The Rows and Burpees should be done at sprint pace.

Post work to comments.

Katie E. goes Super Saiyan as Coach KHarpz watches in awe at last year’s Subway Series event at CFSBK 

Register Now for the 2018 Subway Series

Another year has gone by, and it’s time once again for an NYC affiliate throw down: the 8th annual NYC Subway Series! All NYC affiliates are invited to participate—the affiliate with the best overall score at the end of four events wins the Subway Series Trophy and bragging rights for a whole year. This year the action kicks off right here at CFSBK! Here’s the whole schedule:

Sunday, September 9th: CFSBK
Sunday, September 23rd: CrossFit Virtuosity
Sunday, October 7th: CrossFit Queens
Sunday, October 21st: CrossFit Gantry

This year’s Subway Series is using a team format (M/M and F/F), and there are both Scaled and Rx’d divisions, so we hope as many CFSBKers as possible will sign up. As you can tell from last year’s photos, it’s a really fun day. You can register here, but hurry: early bird pricing only lasts through August 26th!

Friday, August 24th: Ping Pong Night!

On Friday, August 24th, we’re hosting a ping pong night for CFSBKers at Ocean’s 8 (at Flatbush and 7th, a short walk from the gym). The fun starts at 7pm and will likely continue until everyone is pinged and/or ponged out. Ocean’s 8 has a full menu of food and drinks for purchase. Bring friends!

_____________________
Yesterday’s Results Board: Back Squat | Run, Goblet Squats, Ring Dips
Overheard in the Crowd CrossFit Games
Internal Rotation Overhead in the Snatch… Really? Catalyst Athletics

Back Squat

Fitness
3 x 5 LP

Start your linear progression light enough to add weight through 7 weeks.

Performance
75% x 5, 75% x Max Reps

Warm up, then perform one set of 5 at 75% (of 1RM), followed by a max rep set at the same load. Use a spotters, but aim to end the set 1-2 reps shy of failure.

Post loads to comments.
Exposure 1 of 8

_____________________

For Time:
550m Run

Then…

5 Rounds:
8 Goblet Squats
8 Strict Ring Dips

Then…

550m Run

The runs should take 2-3 minutes. Scale to 400m as needed. Choose a challenging load for the Squats. Scale the Ring Dips to Box Dips or perfect Push-Ups as needed. And, don’t sleep on these Goblet Squats! Stay braced and keep an upright torso while hitting a full range of motion on each rep.

Post time and Rx to comments.

Here’s Jay-Star representing CFSBK at the top of Chimney Rock in North Carolina. Going somewhere cool this summer? Be sure to send photos of yourself repping CFSBK at said locale to Josh [at] CrossFitSouthBrooklyn.com! 

CFSBK at BTWB

“Being stronger allows you to express and further develop other areas of fitness like stamina, power, and balance. Being strong makes you more resilient and reduces your risk of injury, either from an accident, a fall, or your 150th kettlebell swing during Morrison. Being stronger also helps you to recover faster when injuries to strike.” That’s Coach Fox writing for our friends at Beyond the Whiteboard. “Smart Accessory Work” is the latest in Coach Fox’s “Older, Fitter” series, which draws on his work with athletes in our Fit 55+ program. As always, no matter what your age, it’s a fun, interesting read!

FLEX ON THE BEACH 2018

We are organizing teams for Flex on the Beach, which goes down Saturday, September 15th in Long Beach. Early Bird pricing ends August 26th, so now is the time to sign up. This is a co-ed competition for teams of 4 (2M/2F) with Rx, Scaled and Masters divisions. Just add your details here and we’ll try to get you on a team for this fun event!

_____________________
Yesterday’s Results Board: Rest Day
Embrace Pistol Squats in Your Training Breaking Muscle
8 Key Habits for Living a Simple Life Zen Habits

A post shared by CrossFit South Brooklyn (@crossfitsouthbrooklyn) on Aug 6, 2018 at 1:35pm PDT

Register for Active Life Strength!

A new cycle of Active Life Strength with Coach Keith starts next Tuesday! 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 very 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
August 14th, 2018 – October 4th, 2018
Tuesdays at 10:00am
Thursday at 9:00am
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 off 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.

Testimonials

“It was nice to delve into mobility and strength issues and focus on only a few movements (Squat, Deadlift, Farmer’s Carry, High Pull, and Overhead Press) that will improve them. I also was grateful to have a workout tailored for my needs, which will help me improve and which will be valuable indefinitely because I can add weight to many of the moves (i.e. Overhead Carry). Pain/soreness was less the impetus for my decision to take Active Life Strength than the hope that I can improve mobility and upper-body strength. ALS was a great addition to regular classes. I’m 56, so there are limits to what I can achieve, but the class gave me hope that with effort and focus I can reach a higher level”—Paul B.

“I liked how the program was tailored for each person’s situation. I thought the personalized quality work assigned to each person was spot-on and really helped address my weaknesses. I would totally take this class again. I definitely felt improvements in the areas I was experiencing pain. My strength has improved as well. I feel more stable in my upper body. I still have a way to go to balance out a strength discrepancy in my legs, but now I know what to pay attention to and have been given the strategy to continue to work on that. As a bonus, I have gained a bit more flexibility and mobility in areas I didn’t know needed it.”—Maria M.

News and Notes

• A quick reminder: Pilates has moved from Tuesday nights to Sundays at 12pm and will be coached by Karina!
• In case you missed it, Robert C. took a bunch of great photos at Friday’s cornhole tournament. 

_____________________
Yesterday’s Results Board: Press / Sumo Deadlift | NFT Work
Thank You, CrossFit Morning Chalk Up
Activated Charcoal Is an Actual Detox Product, Which Is Why You Should Avoid It The Outline

Press/ Sumo Deadlift*

Press (Slower Down-Faster Up Tempo):

Fitness
3 x 5 Linear Progression

Start your linear progression light enough to add weight through 7 weeks.

Performance
3×8

Start week one light enough to be able to move through the reps without needing too much rest between sets, or around 60% of what you could perform for 1 rep.

Sumo Deadlift (Slower Down-Faster Up Tempo):

Fitness and Performance
Heavy 5

After a few warm up sets, perform a heavy but not max-effort set of 5 reps. No hook or switch grip.

*Perform all sets of the Press, then move to the floor for the pulls.

Post loads to comments.
Exposure 1 of 8
_____________________

4 Rounds Not for Time:
30-40 Second Single-Arm Overhead Kettlebell Hold, each side (work up to a challenging set)
20 Second Tall Kneeling Pallof Hold, each side
10 L-Hang Flutter Kicks, each leg

Post work to comments.

A post shared by CrossFit South Brooklyn (@crossfitsouthbrooklyn) on Aug 2, 2018 at 10:37am PDT

Here’s WWE superstar Seth Rollins shouting out CFSBK at the CrossFit Games!

Upcoming Training Cycle Template

Training Cycle Dates: M 8/6/18 – Su 9/30/18

Goals: To build basic pressing, pulling, and squatting strength. For the Olympic lifts we’ll primarily use complexes and sets of multiple reps, biasing positions of common error and intended to be done at sub-max loads. The goal of the entire cycle is zero missed reps. As usual, we’ll use mixed modal metcons of varied time frames throughout the week, with Saturday continuing to be Monster Metcon Day.

(Two-Lift) Monday

Press

Performance
Weeks 1 and 2: 3 x 8
Weeks 3 and 4: 3 x 6
Weeks 5 and 6: 4 x 4
Week 7: 4 x 2
Week 8: 1RM test

Start week one light enough to be able to move through the reps without needing too much rest between sets, or around 60% of what you could perform for 1 rep.

Fitness
Weeks 1-7: 3×5 Linear Progression
Week 8: Heavy Single

Start your linear progression light enough to add weight through 7 weeks.

Sumo Deadlift (Weeks 1, 3, 5, 7)
or Conventional Deadlift (Weeks 2, 4, 6, 8)
(Slower Down-Faster Up Tempo)

Weeks 1 and 2: Heavy 5
Weeks 3 and 4: Heavy 3
Weeks 5 and 6: Heavy 5
Weeks 7 and 8: Heavy 3

Each week, warm up and perform a single heavy set at the prescribed reps.

Wednesday

Back Squat

Performance 
Weeks 1 and 2: 75% x 5, 75% x max reps
Weeks 3 and 4: 80% x 3, 80% x max reps
Weeks 5 and 6: 85% x 1, 85% x max reps
Week 7: 75% x 5 x 3 @ 22X2
Week 8: 10RM

The percentage is based on your recent 1RM.

Fitness
Weeks 1-7: 3 x 5 Linear Progression
Week 8: Heavy Single

Start your linear progression light enough to add weight through 7 weeks.

Thursday

Snatch

Multiple rep sets and complexes

Saturday

Monster Metcon

Join the melee!

Sunday

Clean and Jerk

Multiple rep sets and complexes

News and Notes

• Don’t forget that you can always see our group class training template over on the Current Programming Cycle page!
• We’re still on the hunt for folks who’d like to compete in Flex on the Beach 2018. Go to the event page for more info and to sign up.
• What are your goals this cycle? What days are you most looking forward to? Let us know in the comments!

_____________________
Yesterday’s Results Board: Farewell to Crush Week
2018 CrossFit Games: Sunday CrossFit Games
The Vigilante Group of New Yorkers Who Hunt Rats at Night Vice (video)

WOD 8.5.18

In 18 Minutes:
30 Snatches 95/65
30 Pull-Ups
20 Snatches 135/95
30 Toes-to-Bars
10 Snatches 165/115
Max Bar Muscle-Ups

Barbell Scaling Options:
B) 75-95-115
C) 55-75-95
D) 35-50-65

The Snatches can be Power, Muscle, Squat, or Split, as long as you pull directly form the floor (no Hang) and fully recover the feet under the barbell while coming to full hip and knee extension with the arms locked out overhead. When scaling, choose loads that begin light for you and progress to medium-heavy before ending heavier. The third load being heavy but doable, likely done as singles by that point if not earlier. For the gymnastics movements, sub Jumping Pull-ups for Pull-Ups, Hanging Leg / Knee Raises for Toes-to-Bars, and end on a more difficult movement in the final round. Depending on where you started out this could be full Pull-Ups, Chest-to-Bar / Jumping Chest-to-Bar Pull-Ups, or Jumping Bar Muscle-Ups.

Post total reps and Rx to comments.

Check out more of Robert C.’s awesome photos from the cornhole tournament on our Flickr account! 

Tonight: Watch the CrossFit Games at CFSBK!

We’ll be showing the final events of the CrossFit Games on our big screen at 597 ALL DAY. The gym will be open between our afternoon classes and PM OG for viewing…. come though! Bring food, drinks, and friends!

• Our new training cycle starts tomorrow. Check back right here to find out what you can expect in group classes over the next couple of months.
• How did your Crush Week go? What was the toughest workout for you? Sound off in the comments!

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