Bench Press / Dumbbell Front Rack Step-Ups Superset*

A1) Barbell Bench Press:
3 x 8

A2) Dumbbell Front Rack Step-Ups:
3 x 8

Use a controlled “faster up-slower down” tempo for both movements. Go heavier than last week. Use a box height that allows for “squat depth” on the working leg.

*Warm up and then perform a set of Bench Presses, followed by a set of Dumbbell Front Rack Step-Ups. Repeat for 3 work sets of each, resting 30 seconds to a minute between movements.

Post loads to comments.
Exposure 4 of 8
_____________________

For Time:
21-15-9 Dumbbell Thrusters
9-6-3 Bar Muscle-Ups

Choose a dumbbell load thats challenging to perform the reps unbroken on, though 2-3 sets is appropriate as well. Scale to Jumping Bar Muscle-Ups, or sub 21-15-9 Pull Ups for the Bar Muscle-Ups as needed.

Post time and Rx to comments.

Got Kids? Please Complete This Survey!

Do you have kids? We love offering our CrossFit youth programs at CFSBK, and we want to make them as accessible as possible for your kiddos, so we’re looking into different class times this summer. If you could take the time to complete this short survey to let us know what times would work well for your kids, we’d really appreciate your input.

Developing a positive association between fitness, physical activity, and the joy of movement is the primary goal of our youth programs. Our Preschool and Kids classes are comprised of games, obstacle courses, relay races, basic gymnastics, and other engaging physical activities. The Preteens program is focused on building strength, stamina, endurance, and grit. Teens class begin to look more like CrossFit with basic weight training, calisthenics, and conditioning workouts. 

Classes are open to ALL kids from ages 3 to 17, and there are no prerequisites. If you are unfamiliar with our programs, you can find out more here.

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Yesterday’s Results Board: Snatch | Run, Burpee Box Jumps
Beyond the Whiteboard Is Now CrossFit Beyond the Whiteboard btwb
Take Time to Understand the Why Breaking Muscle

Snatch

Performance
Every Other Minute on the Minute x 10 Reps:
Snatch

Use the first few sets to build, with the goal of making a few reps heavier than last week’s heaviest successful weight before dropping weight for the final 2 reps to finish on a few at a lower percentage.

Fitness
Every Other Minute on the Minute x 10 Reps:
2 Snatch Deadlifts (3 seconds down) + 1 Power Snatch + 1 Overhead Squat

If you’re newer to the lifts, then choose the Fitness option and work on pulling strength from the floor and a more controlled Overhead Squat. Use the first few sets to build, with the goal of making a few reps heavier than last week’s heaviest successful weight before dropping weight for the final 2 reps to finish on a few at a lower percentage.

Post loads to comments.
Exposure 3 of 8

_____________________

For Time:
400m Run
25 Burpee-Box Jumps 24/20″
400m Run
25 Burpee-Box Jumps
400m Run

Post time and Rx to comments.

Thanks to all who participated on yesterday’s “Stonewall” Pride workout! We raised over $2000 to benefit the Sylvia Rivera Law Project and Marsha P. Johnson Institute. You can still donate here | Photo by Coach KHarpz

September 22-23rd: Birthfit Seminar at CFSBK

The BIRTHFIT Coach Seminar is a strength and conditioning seminar for those who train (or might one day train) pregnant and postpartum athletes. This is for coaches, personal trainers, and anyone who works with women in the fitness world. This seminar is unlike anything else out there!

Time and Date: 8:00 am – 6:00 pm on Saturday, September 22nd  & Sunday, September 23rd
Price: $599

OBJECTIVES OF THE BIRTHFIT COACH SEMINAR:

• Learn basic anatomy and physiology associated with a woman’s body, pregnancy, birth, and postpartum.
• Understand the BIRTHFIT definition of “core” and discover the origins of functional movement and breath; integrate these principles into both prenatal and postpartum training.
• Explore the idea of fitness, strength, and conditioning specifically in the context of labor and delivery; understand the need to move with intention and train for birth. The intention is quality over quantity; it is not what you do, but how you do it.
• Understand beneficial movements and movements to avoid for specific trimesters.
• Facilitate a woman’s respect for her body and make space for her instincts—this trust starts in the gym. AWARENESS.
• Gain a respect for the uniqueness of both the birth and postpartum healing processes.
• Each woman has her own healing process and timeline.

Register Here!

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Yesterday’s Results Board: “Stonewall”
How to Use Coffee as a Pre-Workout Drink OPEX
Why Omega-3s Are Extra Helpful for Strength Athletes BarBend

“Stonewall”

AMRAP 15 Minutes:
6 Squat Cleans 135 (Marsha) / 95 (Sylvia) 
28 Double-Unders 
6 Shoulder-to-Overheads 135 / 95 
9 Burpees 

Post rounds, reps, and Rx to comments.

Today: “Stonewall” Pride Workout

Pride Weekend at CFSBK

On Monday, we posted the following statement of inclusion and anti-oppression:

CrossFit South Brooklyn recognizes the dignity and worth of every person and is committed to creating an environment that is safe, accessible, inclusive, and respectful for all members and visitors. To create this important space for our community, we do not tolerate oppression on the basis of race, ethnicity, economic status, gender/gender identity, sexual orientation, immigration status, religion, ability, or age.

The importance of community is central to the CrossFit fitness methodology. For CFSBK, this means creating a space where all members are truly welcomed, supported, and celebrated in their fitness and other life pursuits.

What does this statement mean for the transgender community at CFSBK?

You may have noticed the pink, blue, and white flag hanging on our front pull-up bar across from the more commonly known rainbow flag symbolizing LGBTQ pride. This flag represents the trans community, and this year for Pride we are focusing on this community for two reasons.

First, while the LGBTQ rights movement has made a lot of progress over the past few decades, there is still a long way to go, particularly for members of the trans community, who face significant discrimination and violence. For this reason, CFSBK’s Pride weekend workout will be a benefit for 2 nonprofit organizations serving the trans community: the Sylvia Rivera Law Project and Marsha P. Johnson Institute. Instead of the usual “male” and “female” Rx weights, these suggested loadings will be named after the late Sylvia and Marsha in honor of their contributions to the LGBTQ movement.

Second, the signaling of inclusion to the trans community from a gym is an important gesture to show our commitment to creating a supportive fitness environment. Gyms are not typically safe or welcoming spaces for trans and gender nonconforming people due to the fear of stigma, discrimination, violence, and issues associated with the often-gendered aspects of gym environments, such as locker rooms and bathrooms. These factors (and more) create significant fitness roadblocks for trans people who simply want to work out without fear.

You may have noticed the trans pride stickers on our locker room doors at 608. These stickers indicate that CFSBK welcomes our members and visitors to use the locker room of their choice. We also ask our staff and members to support our trans and gender nonconforming members in these spaces by recognizing that they are where they belong—just as we are welcoming in all other aspects of the gym. Additionally, CFSBK’s shower stalls were built large enough and with shelving inside the door so that anyone with concerns for privacy or modesty can change separate from the common area.

A note on gendered prescription loads on workouts

CrossFit’s programming often includes two gendered “prescription” weights for males and females. Offering specific weights has practical value for standardization of the workouts, competition, and informing programming intent, but in practice, for most of us, these numbers are more informative than prescriptive. Each person’s strengths and abilities are unique and specific to them. While an Rx may provide some aspirational goals for loads on workouts, the load or version of a workout has less to do with gender and more to do with your own current abilities.

Questions and Feedback

We recognize that creating truly inclusive environments for all members is an intentional and ongoing process, and CFSBK welcomes feedback and questions from our members on how we can uphold our value of inclusivity.

Join Us Tomorrow for “Stonewall”!

As Saturday’s programming, CFSBK will hold a workout for Pride weekend called “Stonewall,” in honor of the 1969 Stonewall Rebellion. Stonewall was a weekend-long demonstration and riot at the end of June against police raids and harassment at the Stonewall Inn in Greenwich Village, which many mark as the birth of the modern LGBTQ rights movement.

AMRAP 15 Minutes:
6 Squat Cleans 135 (Marsha) / 95 (Sylvia) 
28 Double-Unders 
6 Shoulder-to-Overheads 135 / 95 
9 Burpees 

This workout will be free and open to all, so feel free to invite friends and loved ones! We will be collecting suggested donations of $20 (or an amount that is meaningful to you) to benefit the nonprofit organizations mentioned above. No one will be turned away for lack of funds.

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Is Your Gym LGBT Friendly? US News
Why We Need Our Own Gyms Advocate
A Guide to Being a Good Trans Ally NCTE

Clean

Performance
Every Other Minute on the Minute x 10:
Clean

Use the first few sets to build, with the goal of making a few reps heavier than last week’s heaviest successful weight before dropping weight for the final 2 reps to finish on a few at a lower percentage.

Fitness
Every 90 Seconds x 10 Sets:
2 Clean Deadlifts (3 seconds down) + 1 Power Clean + 1 Front Squat

If you’re newer to the lifts, then choose the Fitness option and work on pulling strength from the floor. Use the first few sets to build, with the goal of making a few reps heavier than last week’s heaviest successful weight before dropping weight for the final 2 reps to finish on a few at a lower percentage.

Post loads to comments.
Exposure 3 of 8

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For Time:
50-40-30-20-10
Russian Kettlebell Swings 24/16kg
Sit-Ups

Post time and Rx to comments.

“Yep, it’s a keg.” Nino D. has some fun with odd objects in Strong Fit, our strongman-oriented class that meets Tuesday nights and Saturday mornings

August 26th: CrossFit Strongman Specialty Course at CFSBK

On Sunday, August 26th, CFSBK will host a CrossFit Strongman Specialty Course seminar.

This one-day course is for athletes and coaches who want become more proficient with strongman movements. The typical strongman competition consists of five events in one day, and each event is less than 60 seconds. This is a perfect – and fun – way for CrossFitters to increase strength without using a barbell. Because of the often-awkward size, shape and consistency of the objects in strongman, the lifts tend to have less efficiency than those done with a barbell. These loads challenges the neuromuscular system in a way a barbell cannot and better mimic challenges found outside the gym. Participants learn to lift Atlas stones, carry a yoke and farmers handles, flip tires, and clean and press odd objects such as a log, keg, anvil or stone at their relative level of strength. Additional topics discussed include how to incorporate these movements into CrossFit workouts.

The Strongman Course teaches participants:

1. Safe, proper and efficient movement using strongman objects
2. How to coach strongman movements
3. How to incorporate Strongman training methodology and programming

Register Here!

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Yesterday’s Results Board: Squat / 3-Point Row | Power Snatches, Chest-to-Bar Pull-Ups
Watch the 4 Best Performances of Hsu Shu-Ching BarBend
Dogs Have a Lot More Neurons Than Cats Scientific American

BACK SQUAT + FRONT SQUAT / 3-POINT DUMBBELL ROW SUPERSET*

A1) Back Squat + Front Squat:
3 x 8

A2) 3-Point Dumbbell Row:
3 x 8

*Perform 2 work sets of Back Squats followed by 1 work set of Front Squats. Each Squat set is supersetted with Dumbbell Rows. Use a “slower down, faster up” tempo for both lifts. Rest 30 seconds to a minute between movements.

Post loads to comments.
Exposure 3 of 8

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Performance
AMRAP 9 Minutes:
1, 2, 3, 4, 5, 6, 7, 8, 9…
Power Snatch 155/105
Ring Muscle-Up

The barbell should be on the heavy side of medium for you. All singles are okay.

Fitness
AMRAP 9 Minutes:
5 Power Snatches 115/80
5 Chest-to-Bar Pull-Ups

The barbell should be medium-heavy for you. Scale to regular Pull-Ups or Jumping Chest-to-Bar as needed.

Post rounds, reps, and Rx to comments.

Humans of Starting Strength: Julie Barnard

Registration for our upcoming Starting Strength Program cycles opened yesterday, and there are still spots left in some of the classes! Over the past few weeks, we’ve been bringing you some Humans of New York-style interviews with our Starting Strengthers. Who are these intrepid powerlifters? What brings them together? What is Starting Strength Program like? How is it different from other classes?  What kind of funny stuff does Coach Jeremy say in class? Let’s find out!

In our previous Humans of Starting Strength post, we heard from Anise. In our final installment (for now!), we talked to longtime CFSBKer and Starting Strengther Julie B. (aka OGJB), who is sadly leaving us soon. We”ll miss you, Julie!

What are some differences between Starting Strength and group class?

I think having the time to breathe, rest, and concentrate on my lifts between each set and not being worried about missing a set due to time constraints. I was lucky to have had Margie for some private sessions and she elevated my lifts and SS took that and escalated them. The coaches in group class really did an amazing job at keeping so many group class attendees in order but ultimately having the time to think about what I’m doing with Jeremy guiding individually, and the gains I’ve had, will keep me in SS.

What are a few of the biggest things you took from or accomplished in SS?

I can do chins! I PR’d and made it to blue bumpers on my Deadlifts’s! I get to see pictures of little Clio weekly!

What’s the culture like?

CFSBK is so welcoming that to find an even deeper level of community was amazing. SS is nerdy and dad-joke-loving and such a smart, weird, and fun supportive group. You learn the quirks and ways of everyone and support all in their achievements. I’ve been struggling and working so hard to get my Chin-Ups and a string of health issues kept setting me back. A few months ago a certain SS mate, you know who you are (Wendy), just stared at me one night and said, “You don’t need that orange band,” pretty much right after Jeremy said ,”You don’t need the orange band. Give it to me,” which I did because well… I don’t know. And I got my first one. Then my second. There’s video, so it legit happened. Wendy is way scarier than Jeremy, that plus FINALLY my blue bumpers on Deadlifts (until I smashed my finger) are two of my favorite CFSBK achievements. Jeremy and other SSers having such confidence in you and what you will achieve is just wonderful. Its like family. A very weird little muscle-y family.

Were there any major challenges (physical or mental) that you had to overcome?

Oh yes. I can never thank David, Fox, Margie, and Jeremy enough for working with me and keeping me moving. I’ve been in and out of surgery for several years with an on-going health condition that constantly set me back. David was actually the one to catch it. He took me aside several years ago after a WOD and asked me if I was ok, that my lips were very blueish. I think any other training facility would have cut their losses and said you’re done but he sat with me and we talked and worked out a plan so I could remain mobile. Fox had a plan when he had me in class. Margie got me strong again. Jeremy increased and is still increasing my strength. I’m tenacious as hell so to find a team that was on-board with my physical messiness was amazing.

I’m in the process of moving out of state. Oh hey, guys, surprise I’m leaving! And it breaks my heart to not be part of this community on an almost daily basis.

News and Notes

• Missing something? It might be in our most recent lost and found dump! Be sure to claim your stuff before we donate it to CHIPS in a few weeks.
• Join us this Saturday for “Stonewall,” a Pride weekend workout to celebrate and support the LGBTQ members of our gym and the broader community. See the event page for more details!

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How Much Should/Can You Compete in Weightlifting? Catalyst Athletics
The Clean Eating Myth Athlete Daily

Former CFSBK Athlete of the Month Roose M. Deadlifts 445 lb at Sunday’s Starting Strength Total. Would you like to lift a lot of weight, too? Read on!

REGISTER NOW FOR STARTING STRENGTH PROGRAM

The Starting Strength program is an opportunity to spend 8 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.

Upcoming Program Times and Dates

A cycle: Novice, 7pm Mon/Wed and 6pm Fri | Monday, July 2nd – Friday, August 24th
B cycle: Intermediate, 7pm Tues/Thurs and 10am Sun | Tuesday, July 3rd – Sunday, August 26th
C cycle: Morning Novice, 6:30am Mon/Thurs | Monday, July 2nd  – Thursday, August 23rd
D cycle: Continuing Education, 6pm Mon/Wed | Monday, July 2nd – Wednesday, August 22nd
E cycle: Late morning, all levels, 10am Mon/Thurs | Monday, July 2nd – Thursday, August 23rd

A CrossFit Total testing one-rep maxes in the Back Squat, Press, and Deadlift will take place on Sunday, August 26th 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 and then another $300 at the halfway point
2x Per Week Cycles: $200 paid upon registration and then another $200 at the halfway point

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.

Price is $100 per four weeks, first bill due at sign-up and second bill ($100) charged automatically to the card on-file four weeks later. 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: Bench Press / Step-Up | NFT Work
The Forgotten Chefs Who Made Carne con Chile a Texas Mexican Standard Atlas Obscura
2018 East Regional Highlights CrossFit (video)

Bench Press / Dumbbell Front Rack Step-Ups Superset*

A1) Barbell Bench Press:
3 x 8

A2) Dumbbell Front Rack Step-Ups:
3 x 8

Use a controlled “faster up-slower down” tempo for both movements. Go heavier than last week. Use a box height that allows for “squat depth” on the working leg.

*Warm up and then perform a set of Bench Presses, followed by a set of Dumbbell Front Rack Step-Ups. Repeat for 3 work sets of each, resting 30 seconds to a minute between movements.

Post loads to comments.
Exposure 3 of 8
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20 Minutes or 5 Rounds Not for Time:
100′ each Single-Arm Overhead Kettlebell Carry (work up to a challenging load)
5-10 Strict Toes-to-Bars/Hanging Leg Raises/Hanging Knee Raises
270m Jog

Post work to comments.

This Saturday: “Stonewall” Pride Workout

Snatch

Performance
Every 90 Seconds x 10 Sets:
Snatch

Use the first few sets to build, with the goal of making 3-5 reps at about 90% of last week’s heaviest successful weight.

Fitness
Every 90 Seconds x 10 Sets:
2 Snatch Deadlifts (3 seconds down) + 1 Power Snatch + 1 Overhead Squat

If you’re newer to the lifts, then choose the Fitness option and work on pulling strength from the floor and a more controlled Overhead Squat. Use the first few sets to build with the goal of making 3-5 sets at about 90% of last week’s heaviest successful weight, which should be a weight that allows you to hit perfect positions.

Post loads to comments.
Exposure 2 of 8

_____________________

AMRAP 9 Minutes:
18 Kettlebell Swings 32/24kg
9 Box Jumps 24/20″

Post rounds, reps, and Rx to comments.

Ready for some massive lifts?

Today: Starting Strength Program Total

Coach Jeremy’s Starting Strengthers will wrap up their eight-week cycle today 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: WODurday
The 5 Best 2018 World’s Strongest Man Moments BarBend
The 7 Most Sacred Unspoken Laws of CrossFit Boxrox

WOD 6.16.18

At 0:00
For Time:
20 Chest-to-Bar Pull-Ups
30 Overhead Squats 95/65
40 Calorie Row

Scale to regular Kipping Pull-Ups or Jumping Chest-to-Bar Pull-Ups as needed. The Overhead Squats should be light for you and done in 1-3 sets. Push your comfort level on the row.

At 12:00
For Time:
20 Toes-to-Bars
30 Push Presses 95/65
400m Run

Scale to Hanging Leg or Knee Raises as needed. The Push Presses should be light for you and done in 1-3 sets. Run, don’t jog.

At 24:00
For Time:
15 Thrusters 95/65
10 Bar Muscle-Ups
15 Thrusters 95/65

Scale the Bar Muscle-Ups to Jumping Bar Muscle-Ups, or to 15 Chest-to-Bar Pull-Ups + 15 Burpees.

The gymnastics elements will be done unbroken on the fast end. If scaling the first two workouts, choose an option that allows you to complete sets of 4-5 reps when fresh. Use one barbell with the same load for all three pieces. The bar should be light for all three movements, scale as needed.

Post all 3 times and Rx to comments.

TODAY: KIDS’ CLOTHING SWAP

We are hosting a kids’ clothing swap today from 2 to 6pm. We are encouraging parents to bring in their children’s clothing to pass on to other member’s of the CFSBK community. Any and all clothes for children as young as newborns and as old as teenagers are welcome. Feel free to bring your clothes, place them in the appropriate area designated by age range, and then do a little browsing for yourself! Any clothes that are not taken by the end of the day will be donated to Urban Strategies Maternity Shelter.

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Yesterday’s Results Board: Rest Day
Ramadan Fitness Boot Camp The Outline
Squatting Her Way Out of Surgery CrossFit Journal