Double-Unders

Practice Double-Unders for 10 minutes. If you have Double-Unders, work on Triple-Unders!

Post work to comments.

_____________________

30 Minutes Not for Rounds:
400m Run
30 Double-Unders
20 Hollow Rocks
10 Dumbbell Bench Press

Sub about a minute of Double-Under practice for dubs if you don’t have ’em. Or, scale up to 10 Triple Unders if you’re a jump rope ninja. The DB Bench Presses should be medium-heavy and feel like you could perform another 2-3 reps each set.

Post work to comments.

A cool shot by Robert C. from Friday Night Lights

The End Is Here!

By Chris Fox

Hard to believe that this year’s Look, Feel, Perform Better Challenge is a wrap! Please get your Post Challenge Submissions to us no later than this Wednesday, March 28th. We recommend that you take some time, 1-2 weeks, to let loose just a little bit. Don’t go off the rails entirely, but do allow yourself a few treats that you may have been avoiding (great time to experiment with your Red, Yellow, and Green Light Foods!). If you’ve been counting macros, put your scale away and eat intuitively for a few weeks. If you’ve made some changes to your body composition, you need a little time to let your body adjust to the new version of you. If after the short break you still want to make more changes, get right back on your plan. If you’ve been counting macros and you’re still progressing then there’s no need to change the numbers. If you’ve stalled out a bit and your goal is to lose body fat then you can drop your carbs and/or fats by 10-15% to create a further, small caloric deficit. If your goal is to gain mass and you’ve stalled then you can bump all your macros up by 10-15%. In both scenarios you’ll follow the new numbers for about 12 weeks, then take another break before deciding where you want to go with it.

We’ve programmed the Capacity Test WOD (in bold below) for tomorrow, March 26th. If you can’t make class on either that Monday or Tuesday then simply ask a coach for some space when you can do it and we’ll accommodate you. Open Gym is another option. Maybe you can find a few friends looking to do it together on the Facebook page! Use the same version of any scaling options you used initially, or make note if you chose a more difficult version of the workout (like now you do pull ups instead of jumping pull ups). If for any reason you performed a different test workout then re-do that same one and submit it with your Post-Challenge Submission.

2018 LFPB Challenge Capacity Test WOD

“Jackie”

For Time:
1000m Row
50 Thrusters 45#
30 Pull-Ups

Regardless of how well or poorly you think you did these last 12 weeks we encourage you to follow through with the Post Challenge Submission. It can provide a platform for some healthy introspection on what does and doesn’t work for you. Also, it’s important to note that some while some habits might have been hard to follow right now, it doesn’t mean they won’t be a bit easier to follow in the future. You are constantly evolving as you learn and practice…and it all takes time and practice. One thing we know for sure is that getting down on yourself for being “bad” won’t help. There is no failing, only learning. (very Miyagi, no?)

Once more with the link:

2018 Look, Feel, Perform Better Challenge Post-Submission

Winners will be announced the week of April 2nd, the week after the submission deadline of March 28!

_____________________
Reps for Recovery BarBend
The Beautiful Complexity of Naming Every Living Thing Atlas Obscura

Open Workout 18.5

The 4th Annual Iron Maidens Raw Open: Register Today!

Hosted by CrossFit South Brooklyn
Saturday, June 2, 2018 from 9:00am to 6pm
Squat, Bench Press, Deadlift

About

You are invited to test your one-rep maxes in a women-only environment of badassery. Compete for awesome prizes and cheer on female feats of strength. This meet is open to all women; you do not need to be a member of CrossFit South Brooklyn to participate. We have space for 60 participants, so sign up soon!

All lifters will have three attempts to lift one maximal rep, in the following order, for:

1. Back Squat
2. Bench Press
3. Deadlift

The sum of the heaviest successful attempts will constitute each lifter’s Total. For each weight class, a 1st, 2nd, and 3rd place will be awarded to the highest Totals.

Weight classes: 123lbs and under; 132lbs and under; 148lbs and under; 165lbs and under; Over 165lbs

All ages are welcome.

Iron Maidens Stay Strong Scholarship

For the 3rd year in a row, we are thrilled to continue our partnership with Grace Outreach, a Bronx based nonprofit that works with women to further their education and gain financial independence. Through competitors’ fundraising efforts, the annual Iron Maidens Stay Strong Scholarship assists low-income women in paying for their college tuition.

In 2017, competitors raised $35,000 in scholarship money. In total, we have raised over $65,000, and supported 10 women pursuing a higher education. We hope to match or exceed last year’s incredible show of support.

Details

Entry Fee: $60 for non-CFSBK members; $50 for CFSBK members.
Includes: Eligibility for prizes, and a t-shirt.
Registration Deadline: April 27, 2018

SOLD OUT!

Cancellation Policy: No refunds will be made after April 27, 2018. If you are not able to compete, please notify the Meet Director as soon as possible.

Competition Rules and Regulations can be found here.

Submit required additional registration information here.

Please visit our blog for more information, stories, and updates.

Questions? Want to get on the waitlist? Contact Meet Director Margie Lempert at margie [at] crossfitsouthbrooklyn.com. 

News and Notes

• Come out to the gym tonight from 5:30 to 8pm for the 5th and final Friday Night Lights event of the Open. Go HERE to sign up for a heat!
• Missing something? Be sure to check out the results of our latest lost and found dump, and be sure to claim your stuff at the front desk!

_____________________
Yesterday’s Results Board: Clean | Handstand Walking
In NAFTA Talks, US Tries to Limit Junk Food Labels NY Times
CrossFit Athlete Emily Abbott Athlete Daily

Power Clean

1-1-1-1-1

Warm up and work up to a heavy single Power Clean.

Post loads to comments.

_____________________

Handstand Walking

Choose one of the following scaling options, and spend 15-20 minutes developing your hand balancing:

A) Hand Walking (free or 2′ from wall)
B) Wall Inverted Hip Shifts with Hand Release (from a Wall Walk or Kick Up)
C) Box Piked Hip Shifts with Hand Release
D) Floor Piked Hip Shifts with Hand Release

Rest after each set or attempt and don’t turn it into a 20-minute AMKAP (As Many Kick Ups as Possible). If you’re not spotting someone, you can use the rest periods to do some light stretching or light rowing, jogging, cycling, etc.

Post work to comments.

This is the 4th installment of Coach Brett’s “Open Diary” series. Be sure to check out the 1st, 2nd, and 3rd entries if you haven’t read them yet! | Photo by Thomas H. 

Open Diary 18.4

By Brett Ferguson

I’ll admit, writing my entry last week really made me take a step back to look at my mental approach to CrossFit workouts. I knew that I was hard on myself. But to see the exact same pattern repeat itself 3 weeks in a row exposed just how engrained this mentality was for me. I have to say, I absolutely loved reading the blog post the day it was posted. So many people were raw and vulnerable about their own struggles. To everyone who shared that day, thank you!

This week I decided to take a different approach. I wouldn’t set a goal for myself in the workout, and I wouldn’t look at the leaderboard all weekend. I would go into the workout on Friday, do the best I could, and see what happened. Then, I would try to approach it with a new strategy on Monday, see if that went better or worse, and treat it like a learning experiment. Progress, not perfection. This is what ensued…

“Well, there is the bending! Holy shit!” That was the text I received from my coach after 18.4 was announced. We had been talking for the last 6 weeks about what to do when a workout with a lot of hinging came up because my lower back had started to completely tighten up during these kind of workouts in January. “Diane” has been a great workout for me in the past. I’ve worked a lot on Handstand Push-Up volume and endurance this year in my programming. However, when you couple the spinal flexion and extension that happens during a kipping HSPU with 45 Deadlifts, everything affects the lower back. I was really excited to see the Handstand Walks as the new movement, but I told myself, “Focus on just getting the Deadlifts done first,” knowing the 21 reps at 315lbs would be a battle.

The Friday Night Lights sign up sheet filled up quickly this week. I knew the energy would be great, so I grabbed a spot in the 5:55pm heat. Strategy: break up the Deadlifts a lot in “Diane” to save my back for the heavier reps later on. As our heat started and I broke up 21 into of smaller sets of 6/5/4/3/3 reps, I could hear people around me running to the wall to start the HSPU while I was still on the bar. “Stick with your plan,” I thought. My tendency is always to come out fast. My coach knows this so he purposefully made me break into more sets than I wanted to. I had practiced the HSPU to the new standard several times, but things always change from practice/training to competition. Adrenaline and heart rate are up, normal breathing patterns disappear, and things that you didn’t anticipate always come up.

The new standard for HSPU forces the athlete to stay closer to the wall (harder for most people because the bottom of their kip will then take them off of the wall), keep their hands closer together (harder for people with poor shoulder mobility), and keep a straight spinal position (again, harder if you have poor mobility because hands overhead will cause your lower back to arch but also harder because people overarch in general when kicking up to a Handstand). As a result, I found myself staying upside down in the full lock out way longer on each rep, pressing out hard to ensure that each one counted.

I got back to the round of 15 deadlifts and started to go with my strategy of 4/4/4/3 for sets. But in the third set of 4 I could feel my back starting to take over the work, so I broke it up differently, forgetting my plan and going by feel. My sets ended up going 4/4/3/2/2. Not when I expected to feel my back starting to tighten, but all I could do now was try to keep it from completely seizing. Coach Whitney no-repped me several times in my next set of HSPU because I was too eager to get back to the barbell and wasn’t fully locking out. Fair enough… slow down. The last set of Deadlifts went 3/3/3, and I could feel my lower back arching with each lift of the barbell. Oh boy. Here were go.

I knew the reps at 315lbs would feel heavy, but I was not ready at all for how heavy they actually felt. A set of 4, then 3, then 2 all with significant rest in between and I switched my game plan to do singles with as little rest as possible. The last 8-9 reps of the 21 honestly felt like max-effort lifts. Those 21 reps took me about 3 minutes. That’s about a Deadlift every 8 or 9 seconds. Not the pace I was hoping for with “quick singles,” but it was the best I had in me.

I ran to the line for the Handstand Walk, really excited to be getting there at all. I’ve been practicing Handstand Walks all year and feel very confident with them. When your midline is completely shot, they are an entirely different experience. My form was all over the place, I was barely breathing, and I was walking like a drunk person. I got through the 50′ walk with just about a minute left before time was up. As I bent down to the bar my back was screaming in pain. Everything in my body was telling me to stop. My self preservation instincts were telling me to stop. The muscles of my lower back felt like there were needles sticking in them everywhere. I picked up the bar and dragged it up my legs, hitching for the last 10 inches of extension like you see in power lifting competitions when people are going for a max lift. I let out a yell when I stood all the way up and then repeated this another 6 times before time was up. I collapsed to the ground and immediately started doing some spinal twists and other back stretches. That was everything I had.

As the Monday redo approached, I worked on a few different techniques to save my back, knowing that it wouldn’t be fully recovered from the Friday effort. I tried things like faster eccentric movement, quick singles, and shifting my weight differently in my feet. I also decided to do some of the HSPU strict to maintain the integrity of my spinal position upside down. I thought that with all of these things combined, my back would surely feel better at the 315lb bar. False. These things all helped me to get to the 315lb bar faster, but instead of being able to do any touch-and-go reps there, I was at singles immediately.

The hitching that hadn’t happened until after the first handstand walk on Friday was happening 8 reps into the set of 21 dead lifts. I kept looking at the clock between each rep, seeing the time fade away. I should stop here and say that I had also judged Phil earlier in the day, and seeing him get to the second Handstand Walk immediately put that as a goal in my head. Between feeling like I wasn’t going to get there, or possibly not even beat my score from Friday, I could feel my body language change. The defeated feeling started to creep in. Coach Whitney was judging me again and started telling me to stay calm and just hit the next lift. This snapped me back to the present moment. I kept moving back to the bar, fighting through the mental storm going on between my ears. I got to the Handstand Walk. I knew what to expect this time so I was ready for it. Back to the bar with 80 seconds left. Keep fighting. Keep fighting. My last two reps were the ugliest Deadlifts I have ever done. I wasn’t able to stand the weight up with my legs or back so I popped up on my toes to get the last few inches of each. Time. Three reps better than Friday with a faster tiebreak time. “F*%$ that! That wasn’t worth it!” I yelled.

Then, like so many of us have experienced after a workout in 597, I was on my back staring up at the ceiling when a thought came in my head. “That was your best effort.” That was the best I could have done with that approach on that day. I hadn’t stopped. I hadn’t given up. I kept moving and gave it everything I had. I suddenly felt calm and, if I’m being honest, a little detached. Knowing that I had pushed myself the hardest that I could, the result seemed a little less important. I was sitting in the contentment of knowing I had laid it all out there. This was a huge mental win compared to one week earlier where I had given up in the middle of the work out. This feeling stayed with me the rest of the day. I also had a sudden desire to get back to training, having seen what I needed to work on in the first 4 workouts of the Open.

I’m really happy with how things went mentally this week. My feelings writing last week’s post and all of the feedback after helped me to start taking action with my mental approach. A little anger at the end of the workout tells me that I’m competitive and that I want more. That’s a good thing I think. But the acceptance of the result and contentment with my effort knowing I had nothing more to give tells me that I’m learning. That’s gold. It would be arrogant to say that I have completely changed in one week. I haven’t. I know my tendencies to compare myself to others and beat myself up will hit again at some point. But having some success with it this week is a step in the right direction.

News and Notes

• Come out to the gym tomorrow night from 5:30 to 8pm for the 5th and final Friday Night Lights event of the Open. Go HERE to sign up for a heat!
• Hey speaking of the Open, 18.5 will be the community’s choice! At 6pm our time, Dave Castro will announce 3 workout options. The CrossFit community will then have the chance to vote on it, and the winning workout will be announced at 8pm. More info can be found here.

_____________________
Yesterday’s Results Board: Row, DB Snatches, Farmer’s Carry, Leg Raises | Front Squat
Can Coffee Rev Up Your Workout? It May Depend on Your Genes NY Times
Form Creep Starting Strength

Photos from 18.4 by Thomas H. and Robert C. are now up on Flickr! | Photo by Thomas H. 

Interested in the Spring Vegetable CSA?

A few weeks ago, we ran a post to see how many people might be interested in participating in a vegetable CSA this year. To make sure we got the word out, we’re asking again for a non-binding headcount. Here are the details:

CFSBK is considering partnering with a new vegetable CSA vendor this summer: Miracle Springs Farm from Gallatin, NY.

Cost info: $700 for a weekly share for 22 weeks, or $350 for every-other-week for 22 weeks. Pick up would be at the gym on Wednesday evenings.

In order to move forward, we need to get a tentative headcount. The farm would need 15 every-other-week members or 30 weekly members.

Please comment below if you’re interested, and include if you would like weekly, every-other-week, or “doesn’t matter.” If you have questions, please email Michele at mignyc [at] gmail.com.

Cam C. at Pull for Pride

Cam C. will be competing in the Pull for Pride on Saturday, June 16th  at CrossFit Crow Hill. The Pull for Pride is a Deadlift-only event benefiting the Ali Forney Center, whose mission is to protect LGBTQ youths from the harms of homelessness and empower them with the tools needed to live independently.

Go here to sponsor Cam!

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Yesterday’s Results Board: Bench Press | Run, Thrusters, Pull-Ups
Taking Care of Your Mental Health in the Fitness Space Girls Gone Wrong
18.4: Preliminary Analysis Beyond the Whiteboard

Bench Press

5-5-3-3-1-1

Warm up and perform two heavy sets at each rep scheme. The goal is no misses but use spotters on all work sets.

Post loads to comments.

_____________________

For Time:
400m Run
21 Dumbbell Thrusters 50/35
21 Chest-to-Bar Pull-Ups
400m Run
15 Dumbbell Thrusters
15 Chest-to-Bar Pull-Ups
400m Run
9 Dumbbell Thrusters
9 Chest-to-Bar Pull-Ups

Scale load on the Dumbbell Thrusters and to regular Chin-over-Bar Pull-Ups or Ring Rows as needed.

Post time and Rx to comments.

This Friday: Iron Maidens Registration Opens!

The 4th Annual Iron Maidens Raw Open is happening! We’ve moved to a warmer month this year: June 2, 2018.

This is a full, raw powerlifting meet contesting the Back Squat, Bench Press and Deadlift. It is open to women only. You do not need to be a member of CrossFit South Brooklyn to participate and we welcome all ages. We have space for 60 participants, and we always sell out fast!

For the third year, we are happy to continue raising funds for the Iron Maidens Stay Strong Scholarship which provides college tuition support to students of Grace Outreach, a Bronx based nonprofit that works with women to further their education and gain financial independence. Through past competitors’ efforts, we have raised over $65,000 and supported 10 women pursuing higher education!

Registration will open March 23, 2018. Be on the lookout for the sign-up link posted right here on the blog and the Iron Maidens website!

News and Notes

• A note from Stella Z.: “Next weekend (March 23-25) I’ll be heading to Stamford, CT for the American Crossword Puzzle Tournament. It’s a contest to see who’s the fastest and most accurate solver across seven puzzles, and the top three competitors at that point solve a live final puzzle on a giant grid in front of an audience. I’d love to get on the podium, although that is mostly a pipe dream, but my totally achievable and yet not easy goal is to remain in the top ten. As a reference point for how competitive the field is: I regularly solve the New York Times Sunday crossword in less than seven minutes, and I’m still not even unequivocally the fastest person in Brooklyn! Wish me luck, I’m gonna need it.” Good luck, Stella!
• Robert C. did some more maths and figured out that according to the CrossFit Games site, as of Saturday, CFSBK members had collectively lifted 252,855 lb (126 tons) in 18.4. For reference, that’s more than the weight of 18 Tyrannosaurus rex. For 18.5, you’ll have to kill the Tyrannosaurus for time.
• Don’t forget to submit your 18.4 scores to the Games site tonight before 8pm!

_____________________
Yesterday’s Results Board: Power Snatch, Toes-to-Bars, Planks, Burpees
The Untold History of the Bench Press BarBend
Why Can’t Everyone Do the “Asian Squat”? The Atlantic

WOD 3.18.18

Every minute on the minute x 36 (6e)
1) 1 Power Snatch + 1 Hang Power Snatch + 1 Overhead Squat
2) 5 Strict Toes-to-Bars (or Hanging Leg or Knee Raises) + 10 Air Squats
3) 10 Burpees
4) 30 Second Single-Arm Plank Left
5) 30 Second Single-Arm Plank Right
6) Rest

Post work to comments.

Theodora is ready for those Overhead Squats today

The End Is Nigh!

By Chris Fox

Hard to believe that this year’s Look, Feel, Perform Better Challenge is about to be a wrap, the official end date being next Saturday, March 24th! Please get your Post Challenge Submissions to us no later then Wednesday, March 28th. We recommend that you take some time, 1-2 weeks, to let loose just a little bit. Don’t go off the rails entirely, but do allow yourself a few treats that you may have been avoiding (great time to experiment with your Red, Yellow, and Green Light Foods!). If you’ve been counting macros, put your scale away and eat intuitively for a few weeks. If you’ve made some changes to your body composition, you need a little time to let your body adjust to the new version of you. If after the short break you still want to make more changes, get right back on your plan. If you’ve been counting macros and you’re still progressing then there’s no need to change the numbers. If you’ve stalled out a bit and your goal is to lose body fat then you can drop your carbs and/or fats by 10-15% to create a further, small caloric deficit. If your goal is to gain mass and you’ve stalled then you can bump all your macros up by 10-15%. In both scenarios you’ll follow the new numbers for about 12 weeks, then take another break before deciding where you want to go with it.

We’ve programmed the Capacity Test WOD (in bold below) for Monday, March 26th. If you can’t make class on either that Monday or Tuesday then simply ask a coach for some space when you can do it and we’ll accommodate you. Open Gym is another option. Maybe you can find a few friends looking to do it together on the Facebook page! Use the same version of any scaling options you used initially, or make note if you chose a more difficult version of the workout (like now you do pull ups instead of jumping pull ups). If for any reason you performed a different test workout then re-do that same one and submit it with your Post-Challenge Submission.

2018 LFPB Challenge Capacity Test WOD

“Jackie”

For Time:
1000m Row
50 Thrusters 45#
30 Pull-Ups

Regardless of how well or poorly you think you did these last 12 weeks we encourage you to follow through with the Post Challenge Submission. It can provide a platform for some healthy introspection on what does and doesn’t work for you. Also, it’s important to note that some while some habits might have been hard to follow right now, it doesn’t mean they won’t be a bit easier to follow in the future. You are constantly evolving as you learn and practice…and it all takes time and practice. One thing we know for sure is that getting down on yourself for being “bad” won’t help. There is no failing, only learning. (very Miyagi, no?)

Once more with the link:

2018 Look, Feel, Perform Better Challenge Post-Submission

Winners will be announced the week of April 2nd, the week after the submission deadline of March 28!

_____________________
Unhappiness Is a Palate-Cleanser Nautilus
Fan Favorites Face Failure CrossFit

Amino Disrespect team member Coach MeLo on her way to a Muscle-Up at Friday Night Lights

Open Intramural Team Rankings: Week 3

In Week 3 of the CFSBK Open Intramural Team Competition, shit started to get real. Well, it might be more accurate to say it continued to get real. It’s been pretty real all along. After Kippin’ It Real took 1st place last week (inspired, no doubt, by the ferocious beauty of Jay-Star‘s prose), Make America Blue Again came roaring back with a 34.9 to retake the top spot by a hair. Powered by Coach MeLo‘s gunz, Amino Disrespect solidified their position as a Top 3 team. Expect these teams to continue trading paint this week, setting up a Week 5 showdown. You heard it here first.

That’s not all! Captained by world-class photographer Thomas H. and powered in no small part by Coach JB (her size to strength ratio is roughly that of a leafcutter ant), Going Dark posted a tremendous performance to move past 50 Shades of Gainz and into 4th place. They’re now less than 1 point out of 3rd.

Will 50 Shades reemerge from their sex dungeon to exact revenge? Find out tonight from 5:30 to 8pm at Friday Night Lights! There’s still time to sign up for a heat right here!

Current Ranking – Team – Overall Average (Week 3 Score)

1. Make America Blue Again: 36.1 (34.9)
2. Kippin’ It Real: 36.28 (36.3)
3. Amino Disrespect: 37.9 (36.7)
4. Going Dark: 38.56 (33.2)
5. 50 Shades of Gainz: 39.08 (39.4)
6. The Incredible Hulks: 41.25 (37.1)

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Yesterday’s Results Board: Clean | Handstand Walking
Nicole Carroll’s Tips for 18.4 CrossFit
Dakota Rager Clears 18.3 with Time to Spare YouTube