Back Squat

Fitness
3 x 5 LP

Heavier than last week.

Performance
85% x 1, 85% x Max Reps (more than Week 3)

Warm up, then perform one single at 85% (of 1RM), followed by a max rep set at the same load. Use spotters, but aim to end the set 1 rep shy of failure. The goal is no failing.

Post loads to comments.
Exposure 6 of 8

_____________________

For Time:
15-9-6
Power Cleans 135/95
Push Jerks 135/95

The loading is “Grace” weight, which is intended to be on the light side of medium. Use a weight you can throw around a bit, cycling in sets of at least 6 reps when fresh.

Post time and Rx to comments.

Introducing Alchemy Nutrition & Wellness at CFSBK

When we say, “We have it all,” we really mean it! Today we’re proud introduce Alchemy Nutrition & Wellness, which is helmed by Coaches Jess and Chris Fox!

Know a lot (or a little) about nutrition but can’t seem to make it work for you consistently? Have you tried diets like Paleo, vegan, Zone, counting macros, counting calories, intermittent fasting, you name it… to no avail? Did it work while you were “good,” but was eventually too hard to maintain and you “got off track”? Programs that ask for quick, wholesale changes often end up this way. If you’re tired of starting over every few months to get “back on track” and are ready to commit to yourself for the long haul,  there’s a different approach.

What we offer

Many people know what they should be eating but lack the structure necessary to do so consistently. At Alchemy Nutrition & Wellness, we use a client centered coaching program to provide the structure and accountability you need to finally make nutrition work for you. It’s not a quick-fix, short-term diet. There’s no counting, complicated meal plans, or elimination of any particular food group. Working side by side with your coach over the course of a full year, you’ll develop the habits necessary to eat better today, tomorrow, and next week, and develop skills to be healthy for life.

Results you can expect

• A healthy relationship with food and the ability to enjoy it
• A deeper understanding of what foods to eat regularly and what serving sizes are appropriate, without the need to weigh and measure
• Independence from “dieting”
• Improved body composition and overall health
• Improved self esteem and confidence in other areas of your life

Skills and habits that you’ll work on

Goal setting and learning the difference between “what” to do and “how” to do it

• Eating mindfully and slowly, consistently
• Developing awareness of hunger cues
• Creating an energy deficit consistently (if trying to lose weight or body fat) or creating an energy surplus consistently (if trying to gain lean body mass)
• Eating high-quality, nutrient-rich foods consistently
• Getting enough protein, fat, “smart carbs,” vitamins, minerals, and nutrients
• Training consistently, frequently, and with appropriate intensity
• Improving sleep and recovery habits

Benefits of Alchemy Nutrition and Wellness Coaching

Regular communication with your coach to keep you motivated and progressing towards your goals

• Subscription to our online software system that serves as your hub for all aspects of the program, easily accessible from a computer, tablet, or smartphone
• An easy to navigate home page that charts and tracks consistency with daily habits
• Regular objective assessments (measurements and optional photos) to track progress
• Daily lessons on a variety of topics including: cooking, nutrition, mindfulness, prioritizing your own health, and the “why” of what you’re working on to help you develop the skills and behavior patterns necessary to achieve your goals

Head over to the Alchemy program page to learn more about how habit-based coaching works and how you’ll acquire the skills necessary to achieve your nutrition goals.

Pricing

Nutrition Coaching Only

$150 billed monthly with a 12-month commitment
$125 prepaid with a 12-month commitment ($1500, a savings of over 15%)

Exercise Programming Add-On

Include exercise programming for an additional $50 per month! Exercise is the best accessory to nutrition for your body composition goals. Our exercise programming is individualized to your experience, goals, and level of ability. Similar to the nutrition program, you’ll learn through daily practice to build healthy exercise habits while developing a stronger body. Whether you’re a seasoned gym rat or have never exercised a day in your life, we can provide a program that meets you where you’re at and challenges you appropriately.

Sign Up Here!

Questions? Contact Chris and Jess!

News and Notes

• From September 11th to the 23rd, Leah D. will be offering extended evening hours (until 8pm most days) for massage therapy. Go here to learn more about Leah’s services and to book an appointment.
• Just 10 days left to sign up for Fight Gone Bad 2018! Check out these fun action shots from last year, and go HERE to get in on the fun!

_____________________
Yesterday’s Results Board: Rest Day
Martin Tye Deadlifts 500kg to Win World’s Strongest Disabled Man BarBend
Are Digital Devices Altering Our Brains? Scientific American

Today is a scheduled rest/recovery day, but don’t worry! We are still open, of course, and running on a normal class schedule, but 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). We recently explained why we program Rest Days twice a week and how you can get the most of of them.

Team Shred Zeppelin (Sarah C. and Coach KHarpz) shredding the Synchro AMRAP on Sunday. Check out more killer Subway Series photos by Robert C. and Thomas H.! | Photo by Robert C.

Last Chance to Register for Rings with Coach Ken!

Join guest gymnastics Coach Ken Haller as he takes you through 5 weeks of gymnastics strength training! This 1.5 hour long class will incorporate different facets of body weight strength training and movement. Class starts this Thursday, September 13th, so register now!

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 5 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: 5 Thursdays from 7:30pm to 9:00pm (9/13, 9/20, 9/27, 10/4, 10/11 )
Cost: $120 for 5 weeks
Buy-in: Previously attended 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.

News and Notes

• In case you missed it, registration for Fight Gone Bad 2018—one of our biggest and best community events of the year—opened yesterday! As always, it will be a day full of killer costumes, team competition, and fundraising for Brooklyn Community Foundation. Go HERE to sign up.
• Missing something? Maybe a water bottle, lifters, or a jump rope? 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 couple of weeks.

_____________________
Yesterday’s Results Board: Press / Deadlift | Jog, Rope Climbs, Push-Ups
Rescuing Youth Fitness Breaking Muscle
Things I Learned from My First Powerlifting Meet Starting Strength

Press / Deadlift*

Press (Slower Down-Faster Up Tempo):

Fitness
3 x 5 Linear Progression

Heavier than last week.

Performance
4 x 4

Heavier than last week. The last rep or two of each set should be a challenge.

Deadlift (Slower Down-Faster Up Tempo):

Fitness and Performance
Heavy 5

After a few warm up sets, perform one heavy (but not max effort) set of 5 reps, heavier than Week 2. Keep it double overhand, but it’s okay to use a hook grip.

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

Post loads to comments.
Exposure 6 of 8
_____________________

5 Rounds Not for Time:
400m Jog
1-3 Rope Climbs
10-20 Push-Ups

Keep the pace easy today. A good guide is that you should be able to breathe through your nose throughout. If you can’t climb the rope, then perform “rope wrap squats” or “pull to stands.”

Post work to comments.

Fight Gone Bad 2018: Register Now!

Since 2008, CrossFit South Brooklyn has conducted a yearly fundraiser in the form of a workout called “Fight Gone Bad.” Last year, we raised over $21,000 for the Brooklyn Community Foundation (BCF), a local organization dedicated to improving the lives of people in Brooklyn by strengthening communities through local giving, grant-making, and community service. This year, we’ll be partnering with BCF again and hope to surpass last year’s donation numbers.

Last year we had over 160 members participate, and this year, we’re capping it at 200.

When is Fight Gone Bad?

Saturday, October 20th, 2018. The first heat begins at 9am.

What is Fight Gone Bad?

3 Rounds, as Many Reps as Possible, of:
Wall Balls, 20lb, 10ft / 14lb, 9ft
Sumo Deadlift High-Pulls, 75/55 lb
Box Jumps, 20″ box
Push-presses, 75/55 lb
Row

In this workout, you move from each of 5 stations after a minute. The clock does not reset or stop between exercises. When the announcer calls “Rotate,” athletes must move to next station immediately. Each of the 3 rounds is 4 minutes, followed by a one-minute rest. One point is given for each rep, except on the rower where each calorie is one point.

What does the registration fee cover?

The $30 (plus tax) fee covers the cost of a team t-shirt. You and your team will be able to create a unique team name and decide on t-shirt colors.

We also give prizes to the team with the most spirit. Think costumes, props, makeup, and other fun stuff!

Why are we fundraising?

In the past, our annual FGB fundraiser has been a great way to bring our community together to support great charities—and we chose to support the Brooklyn Community Foundation because Brooklyn has been exceptionally good to us and we want to help give back to the community that CFSBK is proud to call home.

If you’re not familiar with BCF, make sure you visit their website to check them out. Or if you’re busy, at least check out their list of Grantees; we’re sure you’ll find one or two not far from you. Since 2012, we’ve raised a total of around $190,000 for BCF. Help us reach $200,000 this year!

Will there be a fundraising minimum?

While encourage everyone to go hard on fundraising, there is no minimum to participate. As in years past, there will be some sweet prizes awarded to the top individual fundraisers!

Ok, you keep talking about fundraising but how should I do this and when should I begin?

Once our registration deadline ends on September 21st, we’ll create teams consisting of 6 athletes. Shortly after, athletes will get an email from us with their team assignments and all of the details to set up their fundraising pages.

We’ll be using Crowdrise as our fundraising platform again, and participants will have individual fundraising pages that will be super easy to share with friends and family. (Check out last year’s main fundraising page HERE!)

Also, we’re looking for donations to give out as prizes. Contact Brett [at] CrossFitSouthBrooklyn.com if you have something to offer!

Tell me more about the workout. What if I can’t do it Rx’d?

Here’s CrossFit founder Greg Glassman explaining FGB in detail in a delightfully vintage video. And don’t worry! We’ll have scaling options available.

So the day begins at 9am, but how long will it last? When will my team go?

The length of the event depends on how many total athletes/teams we have. We run two teams through the workout simultaneously and new heats start every 20 minutes. Unfortunately, we can’t tell you exactly what time your team will be going until we get closer to the event. Of course, we hope that you plan on spending a few hours with us, not only competing but also supporting your fellow teams. And as usual, we’ll have some tasty adult beverages to enjoy!

What if I can’t attend on October 20th?

You can still sign up to be a part of a team to participate in fundraising and get a team t-shirt. Unfortunately, though, we won’t be running a” Fight Gone Belated” workout this year as we have in years past.

Ok, I’m sold. How do I get in on this?

Register Here!

The deadline to register is Friday, September 21st, so get on it! 

News and Notes

• Did you participate in or stop by to watch yesterday’s Subway Series event? If so, how did it go? Tell us in the comments!
• From September 11th to the 23rd, Leah D. will be offering extended evening hours (until 8pm most days) for massage therapy. Go here to learn more about Leah’s services and to book an appointment!

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You Have to Earn the Right to Move Fast Athlete Daily
Face a Fear, Drop 100 Pounds CrossFit Journal

WOD 9.9.18

3 Rounds:
1 Minute Max Power Cleans
1 Minute Max Box Jumps
1 Minute Max Wall Balls
1 Minute Max Max Burpees
1 Minute Max Sit-Ups
1 Minute Rest

Teams rotate through stations “Fight Gone Bad”-style, resting at the same time. Choose one of the following scaling options (listed in order as Power Clean – Box Jump – Wall Ball):

A) 95# – 24″ – 20#/10′
B) 65# – 20″ – 14#/9′
C) 45# – 16″ – 10#/8′

Post work to comments.

Today: The Subway Series Stops at CFSBK!

The 2018 Subway Series makes its first stop of the year right here on Degraw Street.  It’s a big event, and to keep it running smoother than the actual subway, we’ve modified today’s class schedule. Here’s what you can expect:

8am Short Circuit
8am CrossFit
9am CrossFit
10am CrossFit
6-8pm Open Gym

Everything else is cancelled! Come out and cheer for your fellow CFSBKers as we defend our home turf! The action starts at 12pm.

_____________________
Yesterday’s Results Board: WODurday
2019 Granite Games is Second Announced Sanctioned CrossFit Event Morning Chalk Up
“Telling the Bees” JSTOR Daily

Ring Muscle-Ups

Spend 12-15 minutes doing 5-6 sets of one (or more) of the following options. Choose the one that best suits your needed area of improvement.

A) Transition Strength: 2-3 Leg/Band Assisted Low Ring Transitions with a 3 second pause in a deep dip at the finish of the transition
B) Stability: 5-10 Second Top and Bottom Ring Supports. Be sure to squeeze the rings in close to the body and use toes on floor as needed.
C) Pulling/False Grip Strength: 2-3 False Grip Ring Pull-Ups + 10 Second False Grip Hang
D) Transition Skill/Stability: Jumping Muscle-Ups with a 3 second pause in a deep dip in the finish of the transition before pressing out the dip.

Post work to comments.

_____________________

15 Rounds for Time:
4 Handstand Push-Ups
2 Muscle-Ups
1 Deadlift 315/225

Scale Handstand Push-Ups to 1 AbMat, 1 x Wall Walks, or 1 x Dumbbell Push Presses as needed. If you have a few Dips and Ring Pull-Ups but don’t quite have Ring Muscle-Ups yet, sub Jumping Muscle-Ups. Otherwise scale to 1 x Chest-to-Bar Pull-Ups or Jumping Chest-to-Bar Pull Ups. They are a sub for Ring Muscle-Ups and are only 2 at a time, so choose a challenging scaling option. The Deadlift should be on the heavy side for you.

Post time and Rx to comments.

Coach Jess crushing it (as usual) at last year’s Subway Series

Tomorrow: The Subway Series at CFSBK

The 2018 Subway Series kicks off tomorrow right here on Degraw Street.  Come out and cheer for your fellow CFSBKers as we defend our home turf! It’s a big event, and to keep it running smoother than the actual subway, we’ve modified Sunday’s class schedule. Here’s what you can expect:

8am Short Circuit
8am CrossFit
9am CrossFit
10am CrossFit
6-8pm Open Gym

Everything else is cancelled!

_____________________
Yesterday’s Results Board: Rest Day
CrossFit Games Athletes Respond to Huge Changes Boxrox
MTA Official Too Nervous to Tell Commuters Waiting for Train That Service Shut Down Permanently an Hour Ago

Today is a scheduled rest/recovery day, but don’t fret! We are still open, of course, and running on a normal class schedule, but 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). We recently explained why we program Rest Days twice a week and how you can get the most of of them.

Coach Brett and Phil S. throwing down at last year’s Subway Series event at CFSBK

This Week at CFSBK in Review

1. The 2018 Subway Series starts right here at CFSBK this Sunday, September 9th at 12pm.  Come out and cheer for your fellow CFSBKers as we defend our home turf!

2. We’re running on a modified schedule that day. You can find that schedule right here.

3. We’re still on the hunt for volunteers to help out with set up/break down, judging, and scorekeeping. It’s a great way to get involved and make some new gym buds, even if you don’t want to compete. Email David [at] Email David [at] CrossFitSouthBrooklyn.com if you’re interested. We really need your help!

4. Want to get better at Olympic lifting? We recently added 2 additional Next Level Weightlifting Club classes from 12 to 1:30pm on Wednesdays and Fridays, and today’s class is free. There’s no need to register beforehand. Just show up and get your Oly on!

5. A new cycle Coach Arturo‘s critically acclaimed Anti-Gravity Strength class starts tomorrow, and there’s just one spot left. Better grab it!

6. Want to explore the world of rings? No, not the hobbit thing. Join guest gymnastics Coach Ken Haller as he takes you through 5 weeks of gymnastics strength training starting Thursday, September 9th. This 1.5 hour long class will incorporate different facets of body weight strength training and movement. Check out Wednesday’s post for more info!

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Yesterday’s Results Board: Snatch | Toes-to-Bars, Burpee Box Jumps
Split Jerk, Power Jerk & Squat Jerk: Why & Who? Catalyst Athletics
Whale-Watching in New York City The Outline

Snatch Complex

Every 2 Minutes for 20 Minutes (10 sets):
Snatch Pull + Low (1″) Hang Snatch Pull + Low (1″) Hang Snatch

Pause for a 2 count 1″ from the floor at the Low Hang position before the Snatch. Focus on staying balanced and finishing your pulls vertically by extending the knees and shrugging the shoulders. The amount of time that you’ll be hanging on to the bar and maintaining tension for this complex will limit the load. Build only to a point that feels heavy but allows for perfect execution.

Post loads to comments.
Exposure 5 of 8

_____________________

AMRAP 12 Minutes:
12 Toes-to-Bars
12 Burpee-Box Jumps 24/20″

Scale the Toes-to-Bars to Hanging Leg or Knee Raises as needed.

Post rounds, reps, and Rx to comments.

This Sunday: The Subway Series Stops at CFSBK

The 2018 Subway Series starts right here at CFSBK this Sunday, September 9th at 12pm. We’re super proud and very excited to host this awesome event! Here’s some important stuff you need to know:

• You can find the workout descriptions and standards here. We also made video walkthroughs for each workout: “Synchro AMRAP,” “Double Trouble Chipper,” and “Heavy 10.”
• We’re still on the hunt for volunteers to help out with set up/break down, judging, and scorekeeping. It’s a great way to get involved and make some new gym buds, even if you don’t want to compete. Email David [at] CrossFitSouthBrooklyn.com if you’re interested. We really need your help!
• We’re running on a modified schedule that day. You can find that schedule right here.
• Not competing or volunteering? That’s cool, too. Come out and cheer for your fellow CFSBKers as we defend our home turf!

Tomorrow: Free Next Level Weightlifting Club Class

Want to get better at Olympic lifting? We recently added 2 additional Next Level Weightlifting Club classes from 12 to 1:30pm on Wednesdays and Fridays, and this week those afternoon classes are free! There’s no need to register beforehand. Just show up tomorrow and get your Oly on!

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Yesterday’s Results Board: Back Squat | “Helen”
Can You Do 10,000 Double-Unders in 30 Days? Morning Chalk Up
Setting the Standard The Players’ Tribune

Back Squat

Fitness
3×5 LP

Heavier than last week.

Performance
80% x 3, 80% x Max Reps (more than Week 1)

Warm up, then perform one set of 3 at 80% (of 1RM), followed by a max rep set at the same load. Use a spotters, but aim to end the set 1 rep shy of failure. The goal is no failing.

Post loads to comments.
Exposure 5 of 8

_____________________

“Helen”

3 Rounds for Time:
400m Run
21 Kettlebell Swings 24/16kg
12 Pull-Ups

The unfortunate key to doing well on this benchmark is to run fast and do everything unbroken with very little transition time. If the runs will take you much more than 2 minutes, scale them to 270m. The Kettlebell Swings are Rx’d as overhead/American and should be medium-heavy for you. If you can’t get the bell overhead in a good position, do Russian swings. It’s okay to break up the Pull-Ups into a few sets per round. Unless you’re a Pull-Up ninja, scale some volume if you’re doing them strict, or to Jumping Pull-Ups/Ring Rows as needed.

How to decide? Jumping Pull-Ups are a great way to keep the intended metabolic stimulus in a workout (such as “Helen”) with a moderate amount of Kipping Pull-Ups, and Ring Rows are great for developing some strict pulling strength in a horizontal plane that can help develop into a Pull-Up. Still not sure? Do the one you haven’t done recently.

Post time and Rx to comments.

Want to Explore the World of the Rings?

Join guest gymnastics Coach Ken Haller as he takes you through 5 weeks of gymnastics strength training! This 1.5 hour long class 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 5 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: 5 Thursdays from 7:30pm to 9:00pm (9/13, 9/20, 9/27, 10/4, 10/11 )
Cost: $120 for 5 weeks
Buy-in: Previously attended 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.

Sunday’s Schedule

We’ll be running on a modified schedule this Sunday, September 9th as we host the Subway Series. Here’s what’s happening:

8am Short Circuit + 8am CrossFit
9am CrossFit
10am CrossFit
6-8pm Open Gym

Everything else is cancelled! There are still some spots left if you’re thinking about competing (DO IT!). And even if you aren’t you should definitely swing by the gym and cheer for your fellow CFSBKers. It’s a super-fun day full of bangin’ and clangin’!

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Yesterday’s Results Board: Rest Day
Midline Stabilization in the Squat CrossFit Journal (video)
Call to the Wild: This Is Your Brain on Nature National Geographic

A post shared by CrossFit South Brooklyn (@crossfitsouthbrooklyn) on Aug 28, 2018 at 3:47pm PDT

Here’s Lorena F. with a casual 50 lb weighted Chip-Up courtesy of Coach Ro’s AG Strength class. Want to do cool stuff like this? Read on! 

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 critically acclaimed Anti-Gravity Strength class starts on September 8th, and there’s just one spot left. Better grab it!

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

Schedule

Press / Sumo Deadlift*

Press (Slower Down-Faster Up Tempo):

Fitness
3 x 5 Linear Progression

Heavier than last week.

Performance
3 x 4

Heavier than last week. The last rep or two of each set should be a challenge.

Sumo Deadlift (Slower Down-Faster Up Tempo):

Fitness and Performance
Heavy 5

After a few warm up sets, perform one heavy (but not max effort) set of 5 reps, heavier than Week 1. Keep it double overhand, but it’s okay to use a hook grip.

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

Post loads to comments.
Exposure 5 of 8
_____________________

5 Rounds:
60 Seconds Max Ring Dips
60 Seconds Max Cal Row
Rest 2 Minutes

Scale the dips to a Matador Dips or Box Dips as needed. Aim for max reps in the minutes, not necessarily big sets.

Post work to comments.

This year the 8th annual NYC Subway Series kicks off right here at CFSBK this Sunday, September 9th! 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. Go HERE to sign up to represent CFSBK. What are you waiting for? DO IT! 

Call for Volunteers at the Subway Series

We’re looking for volunteers to help out with set up/break down, judging, and scorekeeping on September 9th. It’s a great way to get involved and make some new gym buds, even if you don’t want to compete. Email David [at] CrossFitSouthBrooklyn.com if you’re interested!

Today’s Schedule

We’ll be running on a modified schedule today for Labor Day.Here’s what you can expect: