Handstand Push-Up / Dumbbell Split-Stance Single-Leg Romanian Deadlift Superset*

Performance
A1) Tempo (40×1) Handstand Push-Up:
5 x 6-10 reps

Add a few reps to last week. These should all be sub-max sets, adding a deficit if you’re able to. Full range of motion, no AbMats. No crashing or resting on your head! Perform the reps strict if you can. You can kip the concentric if you must, but keep true to the tempo on the eccentric through the full range of motion and do not crash or rest on your head.

A2) Dumbbell Split-Stance Single-Leg RDL:
5 x 6-10 reps

Add weight and/or reps to last week.

Fitness
A1) Tempo (40×1) Seated Dumbbell Press:
5 x 5-8 reps

Add weight and/or reps to last week. Optional: Perform a Kick-Up to the wall with a few second hold immediately after each set of Presses.

A2) Dumbbell Split-Stance Single-Leg RDL:
5 x 6-10 reps

Add weight and/or reps to last week.

*Warm up and then perform a set of Handstand Push-Ups, followed by a set of DB Split-Stance Single-Leg RDLs. Repeat for 5 work sets of each, resting about a minute between movements. The last few reps of each set should be tough, but the goal is no misses.

Post loads/reps to comments.
Exposure 3 of 8

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3 Rounds:
30 Seconds for Max Reps of Burpee Box Jump Overs 24/20
120 Seconds Rest
30 Seconds for Max Calories of Rowing
120 Seconds Rest

All out efforts on each work interval.

Post reps per round of each movement to comments.

At CFSBK most of our classes are led by more than one coach. How does our coaching staff work together? Part 4 of CrossFit Journal’s series on our Group Class Coaching Expectations provides some of the answers! 

Tandem Coaching Guidelines

We’ve been posting these CrossFit Journal videos for a few weeks now, but don’t forget that you can read all about our Group Class Coaching Expectations on Inside the Affiliate, our business blog! Here, for example, is the full list of our Tandem Coaching Guidelines:

• Discuss work distribution before class starts, trying to keep overall workload even.
• While one coach is leading flow, the second coach should be organizing logistics for the following segment or working with troubled movers.
• Evenly distribute athletes between coaches.
• If a class goes over, one coach should finish out that class while the other coach begins the next class.

Read more about these guidelines here! And be sure to poke around ITA for some crucial insights into all the stuff that makes CFSBK tick.

Looking for a Sublet Near the Gym?

Mer R. is going to DC for work for a while (*sniff*) and is looking to sublet her apartment at the start of January. It’s a large quiet one bedroom in Park Slope with a separate study, good light, laundry in the building and shared backyard. Most importantly, it’s just a half mile from the gym! Email her at mr3340 [at] nyu.edu for more details.

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Yesterday’s Results Board: Front Squat + Jerk | Power Cleans, Wall Balls
Why Lurks Behind Rabid Sports Fandom? Nautilus
10 Questions with CrossFit Athletic Group CrossFit Journal

Front Squat + Jerk Complex

3 x (5 Front Squats + 3 Jerks)

Perform 3 sets of the complex at 70-75% of your best Jerk from last week.

Post loads to comments.
Exposure 2 of 8

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AMRAP 10 Minutes:
10 Power Cleans 135/95
20 Wall Balls 20/10, 14/9

Post rounds, reps, and Rx to comments.

Coach Lauren gives Jen B.’s some individual attention on Squat day. Check out photosets from a couple of last week’s classes here and here!

CFSBK FAQs

As you may have noticed we’ve added a Frequently Asked Questions page accessible under Member Resources on the blog (to the right).  To draw your attention to the FAQs and to refamiliarize everyone with some important stuff, we’ll be reposting some of these questions and answers to the blog. Next up…

SHOULD I KEEP A TRAINING JOURNAL?

Yes. One of the most important parts of CrossFit as a training methodology is that it’s quantifiable. That aspect keeps everyone involved (the athletes and the coaches) honest and helps us to see what’s working and what’s not over the course of time. Plainly, your journal measures your progress (or lack thereof). Your training journal should have both some quantitative and qualitative data in it. You can use your favorite electronic device, a plain old notebook and a pen, or one of the fancy schmancy ones that we sell at the front desk. Your journal will provide you with important information that will be both informative and affirmative. What you were able to lift last week (quantitative) and how it went (qualitative) are pretty telling about what you should be able to lift this week. Also, it’s a nice affirmation that things are going in the right direction when you look back 6 weeks, months, or years into your journals and see the progress you’ve made. Keep a journal!

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Yesterday’s Results Board: Triple Metcons
Jerk Rack Adjustment Catalyst Athletics
Why You Should Eat More and Train Less This Christmas Breaking Muscle

Triple Metcon

At 0:00

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

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

At 12:00

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

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

At 24:00

For Time:
15 Thrusters 95/65
10 Bar Muscle Ups
15 Thrusters 95/65

Scale the Bar Muscle-Ups to jumping bar muscle ups, or to 15 Chest-to-Bar Pull-Ups + 15 Burpees.

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

Score all three times and and post to comments.

Coach Keith teaching the Turkish Get-Up at Wednesday night’s 5:30 class. Keith’s full bio is now available on our Coaching Staff page! 

• Schedule Change: Today’s 10am Yoga for Athletes class is cancelled. 

Special Shop Night for CFSBK Members at Lululemon

On Thursday, December 7th, lululemon’s Smith Street location is offering a special shop night for CFSBK and Brooklyn Boulder’s members only! Here are the details:

• Open to all CFSBK & BKB members (must show key card for entrance)
• Members get 25% off all lululemon gear for one night only
• You can shop for yourself, friends, and family
• Shop night is open from 8pm to 9:30pm

If you plan to attend, please register through the Eventbrite link below. And don’t forget to bring your CFSBK key card!

Register Here!

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Yesterday’s Results Board: Rest Day
CrossFit Athlete in Kayak Note Sure Where to Adjust Resistance The Overheard Press
This Frostbitten Black Metal Album Was Created By Artificial Intelligence The Outline

This Week at CFSBK in Review

1. Come out to the gym tonight for  a very special screening of The VelociPastor, which stars our very own front desker and Renaissance man Gregory James Cohan! Here’s the IMDB summary: “After losing his parents, a troubled priest travels to China, where he inherits a mysterious ability that allows him to turn into a dinosaur. At first horrified by this new power, a hooker convinces him to use it to fight crime. And ninjas.” Sounds fun, huh? All the details are in Tuesday’s post!

2. Part 3 of CrossFit Journal’s series on our Group Class Coaching Expectations is out! This time Captain Osorio drops some knowledge about our approach to safety.

3. More good stuff: In Episode 4 of Inside CrossFit South Brooklyn, HQ took a look at our Fit 55+ class! This awesome video and everything you need to know about Fit 55+ can be found in Wednesday’s post. Know someone who might benefit from this program? Send them our way!

4. Missing something? Maybe a water bottle or a whole pair of pants (including belt)? Take a look at our latest lost and found dump, and be sure to claim your pants before we donate them to CHIPs in two weeks.

5. The 2018 Dogs of CFSBK calendar is coming! Imagine month after month of your favorite gym mutts. All proceeds go to PupStarz Rescue, a foster rescue started by our own Robyn O’Brien.

6. Tomorrow’s 10am Yoga for Athletes class is cancelled. 

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Yesterday’s Results Board: Power Snatch | KB Swings, Burpee Box Jumps
The Burgener Warm-Up CrossFit (video)
How to Talk to Our Children About Body Diversity Girls Gone Strong

Touch-and-Go Power Snatch

5-5-5-5-5

Lighter than last week. If you missed last week, then begin at about 50% of your best Power Snatch and work up from there as able. These should be true touch-and-go without the need for the barbell to be resting in the hang position on the way down. If you’re newer to the lift, then focus more on maintaining good positions and a close bar path than on hanging on to the bar, and do sets of 5 quick bailed singes as needed.

Post loads to comments.
Exposure 2 of 8

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For Time:
10 Russian Kettlebell Swings 32/24kg
20 Burpee Box Jumps 24/20″
20 Russian Kettlebell Swings
15 Burpee Box Jumps
30Russian Kettlebell Swings
10 Burpee Box Jumps
40 Russian Kettlebell Swings

The Kettelbell Swings should be medium-heavy and unbroken on the fast end. The jump on the Burpee Box Jumps is Rx’d as a two-foot takeoff. Come to full extension atop the box then step or jump down as desired.

Post time and Rx to comments.

Get Your 2018 Dogs of CFSBK Calendar!

The 2018 Dogs of CFSBK calendar features your favorite gym mutts! All proceeds go to PupStarz Rescue, a foster rescue started by our own Robyn O’Brien. Both the desk calendar and wall calendar are available for a sliding scale cash donation of $30-60 or more. A limited number of calendars are on their way to the gym but they are sure to run out quick.  Never fear, you can place your order by filling out this online form, or sign up at the front desk. Pre-paying at the front desk will guarantee your copy. Orders will be taken until Christmas day. Email Bree P. at breebree [at] mindspring.com for any questions.

Work Part Time at Amika

Steph M.’s company amika is opening a pop-up shop in Times Square for all of December and potentially into January! They’re looking for sales people and cashiers. They compensation is $14 per hour plus $50 in amika products every week. The hours of the shop are 10am to 10/11pm. Shifts are 8 hours, but the schedule is pretty flexible and shorter shifts are available if needed. They’re hoping to hire friends and relatives first. It would be a good gig for students home for the holidays. Candidates can send their resumes to amikapopup [at] loveamika.com. Please also include your availability in the email!

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Yesterday’s Results Board: Back Squat | Turkish Get-Ups
Sisters in Sweat ft. Serena Williams Gatorade
New Research Suggests Working Out in Groups Improves Quality of Life BarBend

Tempo Back Squat (30X1)

3 x 8

No pause this week, so go heavier than last week. The last couple of reps on each set should be challenging but never a grind.

Post loads to comments.
Exposure 2 of 8

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Not for Time:
50 Turkish Get-Ups

Alternate every few reps so you end up with 25 on each side. Use a dumbbell or kettlebell that is about 25-30% of your body weight on the top end.

Post work to comments.

“Just that mental benefit of I can do things, I can carry things, I can pick things up off the floor.” That’s Coach Fox talking about the biggest benefit that our masters athletes can expect from the Fit 55+ program. Watch this Inside CrossFit South Brooklyn video about one of the coolest classes at CFSBK! 

Stay Strong, Mobile, and Able with Fit 55+

Fit 55+ is a strength and conditioning class for older adults who are not content to simply sit on the couch getting older. As the old adage goes, “If you don’t use it, you lose it.” Research points to development of chronic disease in older populations not as a consequence of aging alone, but as a product of decreased activity and less-than-healthy lifestyle choices. Fit 55+ to the rescue! All classes include a warm up, a weight-training circuit intended to build strength and bone density, and a conditioning circuit designed to improve cardiovascular health.

Know someone who might benefit from Fit 55+? Send them today’s post! 

DAYS & TIMES

Mondays at 11am
Wednesdays at 11am
Fridays at 11am

FIT 55+ WILL HELP YOU:

• Build muscular strength and joint integrity
• Increase and maintain bone density
• Improve cardiovascular function
• Improve balance, coordination, and mobility
• Reduce your risk of falling (and be more resilient in case you do)
• Maintain independence and improve quality of life
• Train with a supportive community of your peers

Register Here!

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Yesterday’s Results Board: Rest Day
Run Lighter Tabata Times
The Rapid Rise and Spectacular Fall of London’s Greatest Bonesetter Atlas Obscura

This Friday: The VelociPastor Screening at CFSBK 

Save the date! On Friday, December 1st at 8:15pm (after Open Gym), we’re bringing you a very special screening of The VelociPastor, which stars our very own front desker and Renaissance man Gregory James Cohan!

Here’s the IMDB summary: “After losing his parents, a troubled priest travels to China, where he inherits a mysterious ability that allows him to turn into a dinosaur. At first horrified by this new power, a hooker convinces him to use it to fight crime. And ninjas.” Check out this review from the Portland Film Festival, which calls The VelociPastor “the single greatest achievement in the entire history of cinema.”

We can’t wait to see you there! The VelociPastor doesn’t have an official rating yet, but does contain foul language and a few bloody scenes (which are more funny than scary). It’s probably best suited for ages 12 and up As usual, Movie Night will be BYOB and snacks.

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Yesterday’s Results Board: Handstand Push-Ups / DB SS SL RDL | Run, Wall Balls, Muscle-Ups
Building a Better Deadlift with Stefi Cohen Athlete Daily
Whatever Your Goal, the Answer is Play Breaking Muscle

Handstand Push-Up / Dumbbell Split-Stance Single-Leg Romanian Deadlift Superset*

Performance
A1) Tempo (40×1) Handstand Push-Up:
5 x 6-10 reps

Add a few reps to last week. These should all be sub-max sets, adding a deficit if you’re able to. Full range of motion, no AbMats. No crashing or resting on your head! Perform the reps strict if you can. You can kip the concentric if you must, but keep true to the tempo on the eccentric through the full range of motion and do not crash or rest on your head.

A2) Dumbbell Split-Stance Single-Leg RDL:
5 x 6-10 reps

Add weight and/or reps to last week.

Fitness
A1) Tempo (40×1) Seated Dumbbell Press:
5 x 5-8 reps

Add weight and/or reps to last week. Optional: Perform a Kick-Up to the wall with a few second hold immediately after each set of Presses.

A2) Dumbbell Split-Stance Single-Leg RDL:
5 x 6-10 reps

Add weight and/or reps to last week.

*Warm up and then perform a set of Handstand Push-Ups, followed by a set of DB Split-Stance Single-Leg RDLs. Repeat for 5 work sets of each, resting about a minute between movements. The last few reps of each set should be tough, but the goal is no misses.

Post loads/reps to comments.
Exposure 2 of 8

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3 Rounds for Time:
400m Run
21 Wall Balls 20/10, 14/9
7 Ring Muscle-Ups

20 minute cap. If your Muscle-Ups are inconsistent, then cut some volume and count all attempts as reps. No Muscle-Ups? Scale each muscle up to 1 Strict Pull-Up (Chest-to-Bar of you can) + 1 Hand Release Push-Up. Push the pace on the runs and aim to do the Wall Balls unbroken.

Post time and Rx to comments.

Part 3 of CrossFit Journal’s series on our Group Class Coaching Expectations is out! This time Captain Osorio drops some knowledge about our approach to safety. With a CrossFit Journal subscription, you can watch the whole thing here

Kettlebell Kitchen at CFSBK

Did you know that Kettlebell Kitchen will deliver delicious, healthy meals right to CFSBK? They will! Pick ’em up after class, take ’em home, and heat ’em up—it couldn’t be easier. If you haven’t sampled the delicious goods that come from the big silver fridge, the busy holiday season is a great time to try them. Here’s the latest info for current and potential KBK customers:

• KBK now offers flexitarian and vegetarian meal plans for customers looking for these types of meals. They’re also launching new plans for endurance athletes and for brides to be.
• They just launched a new way to refer friends and family, giving you the chance to earn $25 in credits. Build up your KBK referral bank and get access to 2,000 different perks from the best brands in lifestyle, e-commerce, and fitness. (Psst. This is a great opportunity to refer your gym buds!)
• KBK will be running a New Year’s Achieve with Kettlebell Kitchen Challenge! After all, summer bodies are made in the winter and we are putting together an awesome online nutrition challenge for you- complete with custom guides, templates, video, co-promo prizes, and DNA reporting.

Give it a try!

News and Notes

• Missing something? Maybe a water bottle or a whole pair of pants (including belt)? Take a look at our latest lost and found dump, and be sure to claim your pants before we donate them to CHIPs in two weeks.
• In case you missed Saturday’s announcement, Movie Night returns this Friday with a very special screening of The VelociPastor, starring our own Gregory James Cohan! See the event page for details.

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Yesterday’s Results Board: Rack Jerk | Deadlifts, Burpees
Don’t Lock Your Elbows in the Pull Catalyst Athletics
Scaling CrossFit for Cancer CrossFit Journal

Rack Jerk

Performance
1-1-1-1-1

Fitness
3-3-3-3-3

Work up to a heavy but technically sound single for the day. No press-outs. If you’re newer, then work up to a moderately challenging set of 3 with a load that you can move as perfect as possible.

Post loads to comments.
Exposure 1 of 8

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For Time:
21-15-9
Deadlifts 225/155
Bar-Over Burpees

The Deadlift load should be medium to medium-heavy and done in 1-3 sets. The Bar-Over Burpees are lateral to the bar. Push the pace on this one today…Set a pace that might be faster than you can maintain and see if you can hang on.

Post time and Rx to comments.

January 27th and 28th: CrossFit L1 Certificate Course

On Saturday, January 27th and Sunday, January 28th, CFSBK will host the CrossFit Level 1 Certificate Course. Courses are open to individuals and trainers at all stages of development. The Level 1 Certificate Course serves as the cornerstone for CrossFit methodology and movement and includes classroom instruction on these topics, as well as hands-on small-group training for the movements. These group sessions are conducted under low intensity with a focus on improving mechanics. Students’ movements are observed and corrected, and they engage in dialogue concerning effective coaching techniques. Large group CrossFit workouts are conducted as an example of bridging the gap from theory to practice. These workouts provide examples of how to:

• Conduct a class.
• Hold a standard of effective technique at high intensity.
• Achieve relative high levels of intensity for each individual.
• Scale for any ability level.

The Level 1 provides introductory education on the fundamental principles and movements of CrossFit. It is structured to meet two goals: 1) Provide attendees with the knowledge to better use CrossFit methods for themselves; and 2) Provide attendees with an initial and foundational education to begin training others using CrossFit.

Register Here!

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Yesterday’s Results Board: Rest Day

The Psychological Appeal of Truly Terrible Movies NY Mag
The Evolution of Olynastics Alec Smith (video)

Partner AMRAPs

AMRAP 8 Minutes:
4 Dumbbell Power Cleans
4e Dumbbell Reverse Lunges
4 Pull-Ups

Rest 4 minutes

AMRAP 8 Minutes:
4 Dumbbell Power Cleans
4e Dumbbell Reverse Lunges
4 Toes-to-Bars

Rest 4 minutes

AMRAP 8 Minutes:
4 Dumbbell Power Cleans
4e Dumbbell Reverse Lunges
4/3 Bar Muscle-Ups

Partners alternate rounds. Choose dumbbells on the heavy-ish side for you, around 25-30% of body weight. Hold the dumbbells in the front rack for the reverse lunges.

Post rounds and reps for each part, Rx, and partner to comments.

Friday, December 1st: Movie Night Returns with The VelociPastor

Save the date! On Friday, December 1st at 8:15pm (after Open Gym), we’re bringing you a very special screening of The VelociPastor, which stars our very own front desker and Renaissance man Gregory James Cohan!

Here’s the IMDB summary: “After losing his parents, a troubled priest travels to China, where he inherits a mysterious ability that allows him to turn into a dinosaur. At first horrified by this new power, a hooker convinces him to use it to fight crime. And ninjas.” It doesn’t have an official rating yet, but does contain foul language and a few bloody scenes (which are more funny than scary). It’s probably best suited for ages 12 and up.

Watch the trailer here!

We can’t wait to see you there! As usual, Movie Night will be BYOB and snacks.

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Yesterday’s Results Board: Rest Day
How Gratitude Helped Me Get Comfortable in the Gym Girls Gone Strong
10 “Unhealthy” Foods That Are Great For Athletes BarBend