Partner WOD

In teams of 2 with one partner working at a time, alternating movements…

AMRAP 30 Minutes:
270m Run
21 Wall Balls 20/10, 14/9
15 Box Jumps 24/20
9 Toes-to-Bars

Scale load and/or movements to be able to move pretty consistently through each round. Shorten the run if needed, use a lighter ball to a lower target and a lower box as needed, and scale range of motion on the Toes-to-Bars as needed.

Post rounds, reps, Rx, and partner to comments.

CrossFit Strongman Specialty Course: Register Now!

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!

News and Notes

• We’ll be showing the World Cup final between Croatia and France this Sunday at 11am on our big screen at 597. Bring food, beverages, and friends!
• Need some weekend reading? Check out our Articles & Media section, which features years of fitness knowledge, healthy recipes, and community content!
• Tomorrow’s 11am CrossFit Kids class is cancelled. 

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Yesterday’s Results Board: Rest Day
Developing Your Pull-Up CFSBK
Focus on the Process CFSBK

A post shared by CrossFit South Brooklyn (@crossfitsouthbrooklyn) on Jul 12, 2018 at 9:07am PDT

PLATE WATCH: A young Coach Keith and friends made a PSA about saving the 10 lb bumpers from needless bailing #savethetens

This Week at CFSBK in Review

1. Want to get better at Olympic lifting? We’ve added 2 additional Next Level Weightlifting Club classes from 12 to 1:30pm on Wednesdays and Fridays, and this afternoon’s class is free! See Wednesday’s post for more details.

2. We have new batch of videos coming out over the next few weeks, and this first one focuses on the humble Push-Up. Whether you’re a novice or a grizzled veteran, we could all benefit from a little refresher on this classic movement!

3. Coach Fox’s latest post for our friends at Beyond the Whiteboard, “Coaching the ‘Older’ Athlete,” went up this week. It draws on his experience running our Fit 55+ program, and as usual, it’s full of insight and wit. Check it out!

4. Celebrate mid-summer with your CFSBK buds. On Saturday, July 21st, we will be hosting a potluck at Prospect Park. Come lounge on the grass, throw some frisbee, toss the ol’ pigskin, and hang out with your gym buds. What better way to spend a Saturday?

5. From July 17th through August 28th, we’ll be offering an additional CrossFit Preteens (ages 8-12) class at 11am on Tuesdays to help keep your kiddos active over the summer. Go here to read more about our youth programs!

6. CFSBKers Maria H. and Courtney C. host a biweekly comedy series called Butterscotch Comedy. The show happens at the Greene Grape Annex, and the next one goes down on July 19th at 7:30pm. Check it out!

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Do You Want to Be Known for Your Writing or Your Swift Email Responses? Catapult
How to Get Back in the Gym After a Long Hiatus Girls Gone Strong

Clean and Jerk

Performance
Every Minute on the Minute x 10:
Clean + Jerk

Use the first few sets to build, planning to make 5-7 reps at around 90% of last week’s best lift.

Fitness
Every Minute on the Minute x 10:
1 Power Clean + 1 Front Squat + 1 Jerk

Use the first few sets to build, planning to make 4-6 reps at around 90% of last week’s best lift before dropping weight for the final 1-2 reps.

Post loads to comments.
Exposure 6 of 8

_____________________

Performance
For Time:
250m Row
9 Push Jerks 185/125
9 Muscle-Ups
500m Row
6 Push Jerks
6 Muscle-Ups
750m Row
3 Push Jerks
3 Muscle-Ups

The barbell load should be heavy for you, 2-3 sets on the 9s and 6s is okay.

Fitness
For Time:
250m Row
9 Push Jerks
9 Chest-to-Bar Pull-Ups
9 Burpees
500m Row
6 Push Jerks
6 Chest-to-Bar Pull-Ups
6 Burpees
750m Row
3 Push Jerks
3 Chest-to-Bar Pull-Ups
3 Burpees

The barbell load should be heavy for you, 2-3 sets on the 9s and 6s is okay. Sub Chin-over-Bar or Jumping Chest-to-Bar Pull-Ups as needed.

Post time and Rx to comments.

Coach Fox’s latest post for our friends at Beyond the Whiteboard, “Coaching the ‘Older’ Athlete,” went up yesterday! It draws on his experience running our Fit 55+ program, and as usual, it’s full of insight and wit. Give it a read! 

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.

Fundamentals 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. Classes will cover the basic body mechanics and techniques used in Jiu jitsu. Come dressed in standard work out garb (leggings, spats, shorts that won’t fall off) and be advised that the sweat you leave with may not be your own. No zippers, no claws, no jewelry! By the end of the course, you will be at the point where you can walk into a live-sparring Jiu Jitsu class without reservation.

In Level 2, we will build on concepts and vocabulary of movement from the various positions with a larger portion of class-time dedicated to progressive resistance drilling, positional sparring, and straight sparring. If you have grappling experience from the past, you are welcome to jump into the Level 2 course!

These will both be 4 week courses with 1 class per week.

Days & Times

Level 1 (July 22nd – August 12th): Sundays, 1:30pm – 3:00pm
Level 2 (July 22nd – August 12th): Sundays, 3:00pm – 4:30pm

Pricing

$100 (1 class per week)

About the Coach

Callie Brennan is a brown belt in Brazilian jiu-jitsu under Team Fabio Clemente. Callie has been training and competing for the past 7 years. She began teaching beginner and intermediate students under the guidance of Pan American champion Babs Olusanmokun and multiple time World and Pan American champion Dominyka Obelenyte. Callie has competed locally and internationally winning gold at American Nationals as a white belt, the Montreal IBJJF Open at blue belt, and New York IBJJF Open at purple belt in her weight. She also medaled in the Abu Dhabi Pro Trials at blue belt.

Callie recently founded Rag Doll Camps with her training partner and coach, Dominyka Obelenyte, with a mission to close the gender gap in the sport. She also teaches privately. Callie initially began CrossFit to supplement her jiu-jitsu practice, and she is looking forward to sharing it with the CFSBK community!

Feel free to contact Callie directly with any questions!

REGISTER HERE!

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Yesterday’s Results Board: Squat / DB Row | Double-Unders, DB Snatch, Bar Muscle-Ups
Training Safe in the Summer Breaking Muscle
The First Color Made By a Living Thing Atlas Obscura

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

A1) Back Squat + Front Squat:
3 x 6

A2) 3-Point Dumbbell Row:
3 x 6

*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 6 of 8

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AMRAP 12 Minutes:
24 Double-Unders
12 Alternating Dumbbell Snatches 50/35
6 Bar Muscle-Ups

Scale the dumbbell to be able to complete most rounds unbroken. Sub 2x Singles for Dubs and Chest-to-Bar Pull Ups or Jumping Bar Muscle-Ups as needed.

Post round, reps, and Rx to comments.

At CFSBK, we put a strong emphasis on getting the basics right. We have new batch of videos coming out over the next few weeks, and this first one focuses on the humble Push-Up. Whether you’re a novice or a grizzled veteran, we could all benefit from a little refresher on this core movement. Watch, enjoy, and put it into effect the next time you do Push-Ups! 

TODAY AT NOON: FREE NEXT LEVEL WEIGHTLIFTING CLUB CLASS

Want to get better at Olympic lifting? We’ve 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! NLWC offers Olympic lifting (the Snatch and the Clean and Jerk) with strength training and mobility all in one. While there are universal weekly workouts, they can and likely will change from person to person depending on each individual’s needs. All people are different and therefore require different things to be successful. At Next Level Weightlifting Club, we take that into account and make adjustments as needed to optimize progress.

There’s no need to register beforehand for today or Friday’s free classes. Just show up and get your Oly on!

About the Coach: Frank Murray has competed in weightlifting for many years. During that time, he has medaled at five separate National Championships, most recently a Silver at last year’s Nationals. His all-time best lifts in competition include a 151kg (333lb) Snatch and a 182kg (400lb) Clean and Jerk at a body weight under 200lbs. He has worked with many athletes, from multiple CrossFits, including: CF Garden City, CF Queens, CF Great Neck, CF 516, CF King of Island Park, RADD CF, CF Greenpoint, CF Manhasset, CF L.I.C, among others.  Coached by Arthur Drechsler, former world record holder, chairman of the board of USAWeightlifting, and author of The Weightlifting Encyclopedia, Frank has learned from the many years of experience that Artie has had over his coaching career.

Frank is a USAW Level II Advanced Sports Performance Coach and has a B.A. in Physical Education.

News and Notes

• We’ll be showing today’s World Cup semi-final match between Croatia and England today at 2pm on our big screen at 597. Bring food, beverages, and friends!
• Missing something? It might be in our most recent lost and found dump! Be sure to claim your stuff at the front desk before we donate it to CHIPS in a few weeks.

_____________________
Yesterday’s Results Board: Rest Day
Adapting Is Not Scaling CrossFit Journal
A Cartographer Maps the Global Impact of Humanity The Outline

From July 17th through August 28th, we’ll be offering an additional CrossFit Preteens (ages 8-12) class at 11am on Tuesdays to help keep your kiddos active over the summer. Go here to read more about our youth programs!

CFSBK Potluck in the Park

Celebrate mid-summer with your CFSBK buds. On Saturday, July 21st, we will be hosting a potluck at Prospect Park. Come lounge on the grass, throw some frisbee, toss the ol’ pigskin, and hang out with your gym buds. What better way to spend a Saturday?

We’ll be on the hill south of the Picnic House from 2pm on. Bring a dish, drink, or game to play. Friends, family, and dogs are welcomed, as always. We can’t wait to see you there!

News and Notes

• We’ll be showing today’s World Cup semi-final match between Belgium and France today at 2pm on our big screen at 597. Bring food, beverages, and friends!
• We’re always trying to get better at what we do. If you have a minute, head over to the feedback page and tell us about your experience at the gym!

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Yesterday’s Results Board: Bench Press / Step-Ups | Deadlifts, Handstand Push-Ups
The Expiration Dates on Our Food Could Be Causing a Huge Environmental Problem The Washington Post
Burpees Never Get Old Breaking Muscle

Bench Press / Dumbbell Front Rack Step-Ups Superset*

A1) Barbell Bench Press:
3 x 6

A2) Dumbbell Front Rack Step-Ups:
3 x 6

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 6 of 8
_____________________

4 Rounds
AMRAP 3 Minutes:
1, 2, 3, 4, 5, 6, 7, 8, 9 (add 1 rep per round)
Deadlifts 185/125
Strict Handstand Push-Ups

Rest 3 minutes

Start each round off at 1. The Deadlift should be a medium weight for you, something you could do easily a set of 10+ reps when fresh. The Handstand Push-Ups are strict today (no kipping). If these are easy for you, then add a deficit. If not, then scale range of motion (up to 2 mats) or to Box Piked or regular Push-Ups as needed.

Post rounds, reps, and Rx for each round to comments.

This Week: Free Next Level Weightlifting Club Classes!

Want to get better at Olympic lifting? We’ve 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! NLWC offers Olympic lifting (the Snatch and the Clean and Jerk) with strength training and mobility all in one. While there are universal weekly workouts, they can and likely will change from person to person depending on each individual’s needs. All people are different and therefore require different things to be successful. At Next Level Weightlifting Club, we take that into account and make adjustments as needed to optimize progress.

There’s no need to register beforehand for this Wednesday or Friday’s free classes. Just show up and get your Oly on!

About the Coach: Frank Murray has competed in weightlifting for many years. During that time, he has medaled at five separate National Championships, most recently a Silver at last year’s Nationals. His all-time best lifts in competition include a 151kg (333lb) Snatch and a 182kg (400lb) Clean and Jerk at a body weight under 200lbs. He has worked with many athletes, from multiple CrossFits, including: CF Garden City, CF Queens, CF Great Neck, CF 516, CF King of Island Park, RADD CF, CF Greenpoint, CF Manhasset, CF L.I.C, among others.  Coached by Arthur Drechsler, former world record holder, chairman of the board of USAWeightlifting, and author of The Weightlifting Encyclopedia, Frank has learned from the many years of experience that Artie has had over his coaching career.

Frank is a USAW Level II Advanced Sports Performance Coach and has a B.A. in Physical Education.

News and Notes from CFSBK Members

• CFSBKers Maria H. and Courtney C. host a biweekly comedy series called Butterscotch Comedy. The show happens at the Greene Grape Annex, and the next one goes down on July 19th at 7:30pm. Check it out!
• Moss, a movie that Gene K. worked on as a producer, just started a weeklong run at Cinema Village in Manhattan! The film has received strong reviews in The New York Times and The Village Voice. You can purchase tickets here. CFSBKers can also receive a discounted ticket by presenting this voucher at the box office.

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Yesterday’s Results Board: Snatch | Run, Sit-Ups
Weightlifting’s New Bodyweight Categories BarBend
Central Regional Highlights CrossFit Games

Snatch

Performance
Every 90 Seconds x 10:
Mid-Hang Snatch

Use the first few sets to build, with the goal of making a few reps at a heavy weight before dropping for the final 2 reps to finish on a few at a lower percentage.

Fitness
Every 90 Seconds x 10:
Snatch Grip Deadlift + Mid-Hang Power Snatch + Overhead Squat

If you’re newer to the lifts, then choose the Fitness option, breaking the movement up a bit. Use the first few sets to build, with the goal of making a few reps at a challenging weight before dropping weight for the final 2 reps to finish on a few perfect reps.

Post loads to comments.
Exposure 5 of 8

_____________________

3 Rounds for Time:
550m Run (1 lap)
50 Sit-Ups

Post time and Rx to comments.

This round is on Stella | Photo by Thomas H. 

August 26th: CrossFit Strongman Specialty Course

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!

_____________________
Yesterday’s Results Board: WODurday
How I Trained My Motor Cortex to Help Me Squat More BarBend
Behavior-Based Goal Setting Girls Gone Strong

WOD 7.7.18

3 Rounds for Time:
50 Russian Kettlebell Swings 24/16
40 Calorie Row
30 Thrusters 75/55
20 Pull-Ups

The loading should be light today. Scale Pull-Ups to Banded or Jumping Pull-Ups as needed.

Post time and Rx to comments.

TODAY: World Cup Quarterfinals at CFSBK

We’ll be showing the World Cup quarterfinals match between Russia and Croatia today at 2pm on our big, big screen (it’s a giant screen) at 597! Today and the rest of the dates listed below are bring-your-own beverages, food, and friends.

Semifinals: Tuesday, July 10th and Wednesday, July 11th at 2pm
Finals: Sunday, July 15th at 11am (during group classes)

All are welcomed. Bring buds!

Discounted Tickets to Moss

Moss, a movie that Gene K. worked on as a producer, just started a weeklong run at Cinema Village in Manhattan! The film has received strong reviews in The New York Times and The Village Voice. You can purchase tickets here. CFSBKers can also receive a discounted ticket by presenting this voucher at the box office. Congrats again, Gene!

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Yesterday’s Results Board: Rest Day
Which Is Healthier White Rice or Brown Rice? OPEX
How Does a Pro Soccer Player Fuel Up? Breaking Muscle

Coaches David and KHarpz showing off those sweet blading skillz. It’s the summer craze that’s sweeping Degraw Street!

This Week at CFSBK in Review

1. A new cycle of Coach Ro’s popular Anti-Gravity Strength class starts Monday, and there are still a few spots left. These classes always sell out, so now’s your chance! Go here to register.

2. We’ll be showing a bunch of the remaining World Cup matches on our big, big screen at 597! All the dates listed here are bring-your-own beverages, food, and friends. Join us today and tomorrow at 2pm for the quarterfinals matches!

3. 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.

4. Want to get better at Olympic lifting? You’re in luck. Starting tomorrow, we’re offering additional Next Level Weightlifting Club classes at from 12pm to 1pm on Wednesdays and Fridays!

5. Save the date! On Saturday, July 21st, we will be hosting a potluck at Prospect Park. Come lounge on the grass, throw some frisbee, toss the ol’ pigskin, and hang out with your gym buds. What better way to spend a Saturday?

_____________________
Yesterday’s Results Board: Clean and Jerk | NFT Work
When Meat Eaters Should Choose Plant Based Protein Breaking Muscle
How Feasting Rituals Help Shape Human Civilization Smithsonian

Clean and Jerk

Performance
Every 90 Seconds x 10:
Clean + Jerk

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

Fitness
Every 90 Seconds x 10:
1 Clean Deadlift (3 seconds down) + 1 Power Clean + 1 Front Squat + 1 Jerk

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 at last week’s heaviest weight before dropping weight for the final 2 reps to finish on a few perfect reps.

Post loads to comments.
Exposure 5 of 8

_____________________

5 Rounds or 20 Minutes:
50 Double-Unders (or about 2 minutes practice)
10e Wall-Facing Shoulder Taps (or 3 Wall Walks)
10 Supine Hollow Alternating Leg Raises

Post work to comments.

James and Coach Keith practiced their ninja moves at the gym yesterday morning. We’re not ninja experts, but these look pretty good to us! | Photo by Sasha S.

Sign Up for Anti-Gravity Strength

Struggling with your Pull-Ups? Stuck at the bottom of your Handstand Push-Up? Check out Coach Arturo‘s critically acclaimed Anti-Gravity Strength class. These always sell out, so hop on 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