Single-Arm Dumbbell Bench Press / Goblet Lateral Lunge Superset*

A1) Single-Arm Dumbbell Bench Press:
4 x 10-12

A2) Goblet Lateral Lunge (not alternating):
4 x 10-12

Use a heavy load for the rep range that allows you to move with perfect form. Keep rest to a minimum, 30-60 seconds between movements. Prioritize range of motion and stability over load on the Lateral Lunges. Good range of motion would have the femur of the “lunging” leg hit below parallel depth while maintaining a neutral spine. The foot of the opposite leg can stay flat or rotate up onto the heel, whichever feels more comfortable.

*Warm up and then perform a set of Bench Presses, followed by a set of Lateral Lunges. Repeat for 4 work sets of each, resting 30 seconds to a minute between movements.

Post loads to comments.
Exposure 6 of 8
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For Time:
50 Wall Balls 20/10, 14/9
40 Russian Kettlebell Swings 32/24kg
30 Burpees
20 Pull-Ups

Unbroken challenge, can you do it?

Post time and Rx to comments.

Photo courtesy of SuperCleary

Register for Active Life Strength!

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

PM Cycle
May 14th, 2018 – July 5th, 2018
Mondays from 7:30pm to 8:30pm
Thursdays from 6:30pm to 7:30pm
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.

News and Notes

• See Karina’s sketch show Raw Denim tonight at 7:30pm at Magnet Theater (29th Street & 8th Avenue). AND it’s Karina’s birthday, so there will be fun bar stuff afterwards!
• Interested in volunteering to help out at Iron Maidens? Fill out this form!

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Yesterday’s Results Board: Clean and Jerk | Run, Reverse Lunges, Sit-Ups
Is It Training or Exercise? Starting Strength
Cossack Squat Your Way to Strength Breaking Muscle

Clean and Jerk Complex

Every Other Minute on the Minute x 15:
Power Clean + Push Jerk +Split Jerk

Work up to a heavy but perfect load on the complex. No failing, no press outs.

Post loads to comments.
Exposure 5 of 8

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AMRAP 20 Minutes:
270m Run
20 Alternating Reverse Lunges
15 AbMat Sit-Ups

Aim to keep moving the whole time here. Work on minimizing the “little breaks” that often happen between movements on a workout like this. Be sure to stand all the way up with both feet together on the lunges, and to finish sitting tall, with elbows near the knees on the sit ups. Use an anchor for the sit ups if you need it.

Post work to comments.

Join Drs. Baraki and Feigenbaum for the Barbell Medicine seminar at CFSBK. The Barbell Medicine seminar attempts to integrate modern medicine and legitimate strength and conditioning together to provide the background knowledge, coaching strategies, nutrition and lifestyle modifications, and personal form corrections needed to work with folks who may have common health issues.

Our lectures revolve around the most common health issues seen in both primary care by clinicians and in the gym by coaches. We’ll cover the background epidemiology, pathophysiology, and available treatments including training, nutrition, and lifestyle modification so that the attendee is armed with an arsenal of information to put into immediate practice. Lecture topics include:

• Exercise Screening and Prescription
• Obesity, Insulin Resistance, and Diabetes
• High Blood Pressure
• Nutrition and Supplementation Prescription
• Programming for Strength and Conditioning
• Low Back Pain
• Osteoarthiritis
• Testosterone and Endocrine Abnormalities

Practical On-the-Platform Sessions consist of real-time coaching and lifting practice by the seminar attendee with feedback from our coaching staff. The ratio of attendees to coaches is 6:1 so you’ll definitely get enough personalized attention.

The sessions include:

• Squat
• Press
• Deadlift
• Bench Press

This seminar is directed at anyone to increase their knowledge base on common health issues, available interventions, lifting technique, and core strength and conditioning practices.

Spots are limited! Sign up today!

REGISTER HERE!

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Yesterday’s Results Board: Wodurday
CrossFit Docs Cure CrossFit Journal
The Smithsonian’s Archive of Hip-Hop Photos Is Incredibly Cool The Outline

Partner Metcons

Join us for an afternoon of friendly Spikeball de Mayo competition tomorrow starting at 4pm. Head over to the event page to learn more about Spikeball and to sign up!

Brazilian Jiu Jitsu at CFSBK

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!

Days & Times

Level 1: A new cycle will start in June. Info coming soon!
Level 2 (May 13th – June 10th, skips Memorial Day): Sundays, 3:00pm – 4:30pm

REGISTER HERE!

Pricing

Level 1 (8 weeks): $200 ($100 will be charged when you register and at the 4-week mark of the cycle)
Level 2 (4 weeks): $100

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!

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Yesterday’s Results Board: Snatch | Run, KB Swings, HSPUs
Mind Over Migraines CrossFit Journal
Even a Little Exercise Might Make Us Happier NY Times

Snatch Complex

Every Other Minute on the Minute x 16 (8 reps):
Snatch Deadlift (4 seconds down) + Snatch High Pull (4 seconds down) + Snatch

Build to a heavy but perfect load on the complex. No misses, no press-outs.

Post loads to comments.
Exposure 5 of 8

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3 Rounds for Time:
400m Run
12 Single-Arm Kettlebell Swings 24/16kg
12 Handstand Push-Ups

The Swings should be medium-heavy and unbroken. Kipping or strict Handstand Push-Ups are ok. You should be able to do a set of at least 3 reps when fresh. Scale ROM to up to 2 AbMats, or to Pike Handstand Push-Ups or regular Push-Ups.

Post time and Rx to comments.

Coach JB and Margie embrace at last year’s Iron Maidens

An Interview with Stay Strong Scholar SB

You probably know that The Iron Maidens Raw Open, a women-only powerlifting meet slated for Saturday, June 2nd, is one of our most anticipated events of the year. 60 women, from CFSBK and beyond, will test their strength at Back Squat, Bench Press, and Deadlift. You won’t want to miss it.

For the 3rd year in a row, Iron Maidens lifters will raise funds for the Stay Strong Scholarship, which supports students at Bronx-based Grace Outreach. This year, our goal is to raise $40,000 to continue supporting these students. Right now we’re at $5,328 raised. Can you help us get there? Show some love by donating to your favorite CFSBK lifter(s) through the 2018 Crowdrise campaign here!

Today we’d like to bring you a brief interview with SB, a Stay Strong Scholar since September 2017. SB will graduate with an Associates degree in Human Services this May! She made her college’s President’s and Dean’s List in Spring and Fall 2017.

What has the Stay Strong Scholarship meant for you?

It may sound like a cliche, but the Stay Strong Scholarship means everything to me. Words cannot express the depth of my gratitude for this opportunity. This scholarship has been the key element that has thrust me closer to achieving my desire for higher education. It has been a consistent motivating factor, one semester after the next and continues to support and remind me to put my best effort forward against all odds.

Did you try to find other ways to pay for college before you received the SSS?

After months of being accepted to college and robustly seeking financial support from other scholarships like TheDream.us and CUNY BECAS, I was still not able to afford tuition. The Stay Strong Scholarship was my ray of hope and the reason achieving my college degree has become a reality.

How has your college impacted your life so far?

Being able to attend my college has given my life a sense of purpose. It has sustained my self-confidence and preserved my dignity and sense of self. It has brought me through times that were meant to break me and is something I am truly happy to be able to accomplish.

What are your goals for the future?

My goal for the future is to continue achieving higher education. This will create a solid foundation for my career and support my dream of becoming a successful entrepreneur and professional in the medical field.

Thanks, SB! Stay tuned to the blog in the coming weeks for more news from Stay Strong Scholars! 

News and Notes

• Tonight’s 7:30pm Active Recovery class is cancelled.

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Yesterday’s Results Board: Front Squat / Ring Row | Row / Bike
Powerlifter Amanda Lawrence Squats 450 lb for 7 Reps BarBend
This Is Supposed to Be Hard Breaking Muscle

FRONT SQUAT / SINGLE-ARM RING ROW SUPERSET*

A1) Front Squat:
4 x 12-15

A2) Single-Arm Ring Row:
4 x 12-15

Use a heavy load (or degree of difficulty for the Ring Row) for the rep range that allows you to move with perfect form. Keep rest to a minimum, 30-60 seconds between movements.

*Warm up and then perform a set of Front Squats, followed by a set of Ring Rows, heavier than last week. Repeat for 4 work sets of each, resting 30 seconds to a minute between movements.

Post loads to comments.
Exposure 5 of 8

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Bike or Row:
21-15-9 Calories

Rest 1:1

After a brief warm up on your chosen machine, go all out on these. Reset the monitor to start and score times for each. Work with a partner and keep the machine moving so your rest is about 1:1.

Post times to comments.

A post shared by CrossFit South Brooklyn (@crossfitsouthbrooklyn) on Apr 30, 2018 at 8:01am PDT

Our own Dr. Mike was invited to the second-ever CrossFit MD Level 1 course this weekend. This L1 is exclusively for MDs and was hosted at the ranch in Aromas, California, where the first CrossFit Games took place. Head over to Instagram to see more photos!

This Saturday: CFSBK Spikeball Tournament!

What?

An afternoon of friendly Spikeball de Mayo competition. Haven’t played before? Don’t worry! It’s pretty simple, and this video explains everything. You can also check out some fun photos from our last tournament. All are invited! Please sign up below if you plan to participate. Teams (of 2) can declare beforehand, or we’ll pair you up the day of the tournament. The top 3 winning teams go on the leaderboard until the next tournament!

When?

Saturday, May 5th at 4:00pm. We’ll start with about 30 minutes of practice and organization. The tournament proper will begin at 4:30, but please be at 597 by 4:00 so we know how many people are participating.

Go here to sign up for the tournament and practice sessions!

News and Notes

• A note from Richard G.: “Brooklyn Community Housing and Services (BCHS) is committed to ending homelessness in Brooklyn. Each year, we provide safe and clean supportive housing for more than 1,000 formerly homeless women, children and men. We help them learn how to live productively and independently, with dignity and hope. Our programs provide short-term, transitional and permanent housing, homelessness prevention, personalized case management, mental health care, on-site nursing, vocational training, substance abuse counseling, recreational activities and other vital services. The Building Community in Brooklyn Gala is this Thursday. I have a few extra tickets if anyone wants to go, just let me know in the comments. Food, drinks and silent auction for a good organization.”
• Missing something? It might be in our most recent lost and found dump! You can also now see photos of our lost and found clear outs via the link under Member Resources. Be sure to claim your stuff at the front desk before we donate it to CHIPS!

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Yesterday’s Results Board: Rest Day
The No. 1 Reason Your Diet Is Failing Athlete Daily
Using Behavioral Science to Build an Exercise Habit Scientific American

Stephen L. makes a successful Squat attempt at Sunday’s Total. Congrats to all who participated! 

REGISTER NOW FOR STARTING STRENGTH PROGRAM

The Starting Strength program is an opportunity to spend 6 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, May 7th – Friday, June 15th
B cycle: Intermediate, 7pm Tues/Thurs and 10am Sun |Tuesday, May 8th – Sunday, June 17th
C cycle: Morning Novice, 6:30am Mon/Thurs |Monday, May 7th – Thursday, June 14th 
D cycle: Continuing Education, 6pm Mon/Wed |Monday, May 7th – Wednesday, June 13th (SOLD OUT)
E cycle: Late morning, all levels, 10am Mon/Thurs |Monday, May 7th– Thursday, June 14th  (SOLD OUT)

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

Due to a family commitment, these cycles will be shortened to 6 weeks instead of the usual 8 weeks. The prices below have been adjusted to account for these shortened cycles.

Pricing

3x Per Week Cycles: $225 paid upon registration and then another $225 at the halfway point
2x Per Week Cycles: $150 paid upon registration and then another $150 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 / Lateral Lunge | Sled Push, Jog, C2B Pull-Ups
What Couch to CrossFit Actually Looks Like CrossFit Journal
Meet the Peewee Powerlifters NY Times

Single-Arm Dumbbell Bench Press / Goblet Lateral Lunge Superset*

A1) Single-Arm Dumbbell Bench Press:
4 x 12-15

A2) Goblet Lateral Lunge (not alternating):
4 x 12-15

Use a heavy load for the rep range that allows you to move with perfect form. Keep rest to a minimum, 30-60 seconds between movements. Prioritize range of motion and stability over load on the Lateral Lunges. Good range of motion would have the femur of the “lunging” leg hit below parallel depth while maintaining a neutral spine. The foot of the opposite leg can stay flat or rotate up onto the heel, whichever feels more comfortable.

*Warm up and then perform a set of Bench Presses, followed by a set of Lateral Lunges. Repeat for 4 work sets of each, resting 30 seconds to a minute between movements.

Post loads to comments.
Exposure 5 of 8
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21 Minutes Not for Rounds:
100′ Sled Push
270m Jog
4-8 Strict Chest-to-Bar Chin-Ups

The sled should be heavy but moving, not an all out sprint but not a stop and go push. Immediately after the sled push head out the door for a 270m recovery jog. Use a supinated grip today, and keep these true Chest-to-Bar. Use assistance or add weight as appropriate.

Post work to comments.

3, 2, 1… MURPH! 

SAVE THE DATE: Murph Day 2018

On Monday, May 28th from 8am to 1pm, we’ll be doing our annual Memorial Day “Murph” workout. This is a great community event where we perform this classic CrossFit benchmark workout followed by some grilling, side dishes, and beers. The workout is tough—very tough—but it can, of course, be scaled to meet everyone’s capacity.

“Murph”

For Time:
1 Mile Run
100 Pull-Ups
200 Push-Ups
300 Squats
1 Mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor.” From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the Pull-Ups, Push-Ups, and Squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

There is no charge for the workout, nor will it be deducted from your weekly class limit.

We’ll have registration info very soon!

News and Notes

• This Saturday, May 5th, CFSBK will host an afternoon of friendly Spikeball de Mayo competition. Haven’t played before? Don’t worry. It’s pretty simple. All are invited! Head over to the event page to learn more about Spikeball and to sign up!
• In case you missed it, we debuted a nifty new site feature: the Exercise Demo Library! This video library lists the primary exercises used in CFSBK’s CrossFit group classes and is accessible under Member Resources (to the right on a desktop computer or at the bottom if you’re on a mobile browser).

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Yesterday’s Results Board: Clean and Jerk | Hang Power Snatch, Double-Unders
Training Kids Starting Strength
A Trip Through NYC in 1911 YouTube (video)

Clean and Jerk Complex

Every Minute on the Minute x 15:
Power Clean + Push Jerk

Use your heaviest weight from last week’s complex. Focus on executing perfect positions on each movement.

Post loads to comments.
Exposure 4 of 8

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AMRAP 7 Minutes:
3 Hang Power Snatches 135/95
21 Double-Unders

Post rounds, reps, and Rx to comments.

Photo by Thomas H. 

TODAY: Starting Strength Total at CFSBK

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: Saturday Metcon Madness
Why CrossFit Is Free But CrossFit Gyms Are Not CrossFit Journal
Get Lost in This Mind-Blowing Atlas of 1.7 Billion Stars Atlas Obscura