CrossFit South Brooklyn

Established 2007

Back Squat / Front Squat | WOD 8.2.17

Posted on

Tempo Back Squat / Tempo Front Squat (De-load)

Tempo Back Squat (31X1):
2 x 4

Tempo Front Squat (31X1):
1 x 4

2 sets of Back Squats, followed by 1 set of Front Squats. Use the same load as in Week 1’s sets of 8. These should feel light and crisp.

Post loads to comments.
Exposure 5 of 8
_____________________

Every 3 Minutes for 5 Rounds:
21 Squats
7 Handstand Push-Ups
3 Deadlifts 315/225

Score fastest and slowest times. You should be pretty warm from Squatting but don’t just jump to work weight on the Deadlift. The load on the bar should be heavy for you and require 3-4 jumps in weight to get there. Similarly, don’t kick up to a wall for the first time for your first Handstand Push-Up. Warm them up with a few kick ups, then do a few reduced ROM reps, then a few full ones. If you’re doing Box Piked Handstand Push-Ups, then warm those up similarly.

Post fastest time, slowest time, and Rx to comments.


You know we love Spikeball at CFSBK. We even had a Spikeball tournament last summer. But did you know we love it this much?

The CFSBK Guide to Cues: Knees Out

By David Osorio
Originally posted on 6.29.16

Knees out! Chest up! Flat back! The verbal cue is one of the most important tools in a CrossFit coach’s repertoire. You likely have some sense of what these commands mean, but in this new blog feature, we’d like to take a look at some common cues. From time to time, we’ll be offering these short guides to explain what these mean and why they’re important. First up is one we’ve probably all heard: knees out!

When might you hear it in class, and what does it mean?

You’ll usually hear it during some sort of squatting activity, but it can apply to any movement that requires you to bend your knees (e.g., the take-off in a Box Jump or the Olympic lifts). The intention is to keep your knee over your midfoot by shoving your knees out, rather than letting them cave in. In the photos below, note how Lauren’s knee is aligned over her midfoot (left) rather than drifting inward (right).

Why is it important?

When you align your knee over the middle of your foot and maintain that position throughout the movement, you are aligning the muscles of your leg to most effectively produce force, as well as minimizing soft tissue stress. Put simply, if your knees are over the middle of your feet during a Back Squat, you’ll be moving the weight upwards in a straight line. If your knees cave in or splay out, the force you exert won’t be used efficiently to move the weight back up. Instead, it will be absorbed by your soft tissue in a counterproductive way. Pushing your knees out reduces wear and tear on your joints, and who doesn’t want that?

What can I do to fix it?

As far as Squats and the Olympic lifts are concerned, the first and easiest thing you can do is buy weightlifting shoes. An elevated heel allows you to maintain more dorsiflexion of your foot, which is especially useful if you have tight ankles. Lifting shoes provide a stable platform on which you can more effectively engage your feet and give you a better tacticle sense of what your feet are doing, creating a better connection to the floor.

Second, simply being aware of the issue and mentally cueing yourself will go a long way. Many newer CrossFitters simply lack this awareness and aren’t quite sure how to fire some external rotators or activate their glutes. If you’re an experienced CrossFitter and your knees tend to cave in at heavier weights, be your own manager and take some weight off the bar if you can’t maintain good positions. In any case, make sure your set up is correct: your stance is the right width (for you), your feet are active and creating external rotation, and your belly is braced.

Finally, if you’re struggling with keeping your knees out because of mobility issues or muscle weakness, don’t hesitate to ask a coach to watch you Squat and suggest some accessory work. One possibility is the Banded Squat, which will “feed the weakness” and reinforce better positioning.

What cues would you like to see next? Let us know in the comments!

___________________
Yesterday’s Results Board: Rest Day
Alex Parker Demos Strongman’s Fear CrossFit
The Enduring Mystery of the Toynbee Tiles Atlas Obscura

Rest Day

Posted on

The 6 Million Dollar Burpee
Check out more of these awesome multiple-exposure photos by Robert C. on our Flickr account! 

SATURDAY, AUGUST 12th: CFSBK KIDS CLUB NIGHT!

Want a night off for yourself and your kids? Sign up for CFSBK’s Kids Club Night! Your kid will engage in fun movement activities and games, eat pizza, and watch a movie. We’ll need at least 5 kids to run the event. So far, we have just 1 kid registered. Make plans to treat yourself and leave the rest to us!

What:  
We’ve organized a night of CrossFit kids physical activities and games. We’ll all share a pizza dinner and then watch The NeverEnding Story on the CFSBK big screen.

When: 
Saturday, August 12th from 6 to 9 PM

Who: 
Kids ages 3-12. Parents can hang out if they want or go out on the town!

Cost: 
$50 per child with a 40% discount for additional siblings. Dinner will be provided. Late pickups will result in a $25 fee.

REGISTER HERE!

Kids Club Night is capped at 15 children, so RSVP soon!
_____________________
Yesterday’s Results Board: Bench Press / Split Squat | Double-Unders, KB Swings
Surgery Is One Hell of a Placebo FiveThirtyEight
Cyclocross Announced as CrossFit Games Event Instagram

BENCH PRESS / SPLIT SQUAT | WOD 7.31.17

Posted on

BENCH PRESS / SPLIT SQUAT SUPERSET*

A1) Tempo (31×1) Bench Press: 
3 x 8

Heavier than last week.

A2) Tempo (31×1) Split Squat:
3 x 8e

Set back foot on a 16-20 inch box and load as appropriate with dumbbells or kettlebells held goblet-style. Heavier/better than last week. If last week was tough, then use the same load and try to perform the reps better.

*Warm up and then perform a set of Bench Presses, followed by a set of Split Squats on each leg. Repeat for 3 work sets of each, resting about a minute between movements. Use a 31×1 tempo for both movements. The last few reps of each set should be tough, but the goal is no misses.

Post loads to comments.
Exposure 5 of 8

_____________________

AMRAP 10 Minutes:
40 Double-Unders
15 Russian Kettlebell Swings

Scale to Singles or 15 attempts on the Dubs. Use a kettlebell that challenges you for unbroken sets.

Post rounds, reps, and Rx to comments.

A post shared by Erica Dohring (@edohring) on


Here’s Erica D. doing a Meathook Straddle variation at AM OG. Watch Erica doing more cool, gymnasty stuff here and here. Open Gym: it’s not just for for CrossFit!

#CFSBK #FITNESS # SWOLE

We love it when you take photos at the gym and when you rep CFSBK  out there in the wider world. Did your buds catch that big PR on video? Or did you maybe take a selfie wearing your CFSBK tee at the peak of Mount Kilimanjaro? (You should be wearing more clothes!) If you post it to Instagram, don’t forget to geotag us and use the #CFSBK hashtag. Who knows, you might end up on one of these member mashups we’ve been doing! 😉

_____________________
Road to the Games 17.07 CrossFit
Dear CrossFit… Practically Salad

Clean | “Death by Burpees”

Posted on

Clean Complex

Power Clean + Mid-Hang Clean

Work up to a heavy load for the day.

Post loads to comments.
Exposure 4 of 8
_____________________

“Death by Burpees”

Begin with one Burpee on the first minute, two on the second minute, and continue to add a rep until you can no longer perform the reps within the minute. Keep the reps legit, i.e., chest touches the floor then feet leave the floor on the jump while hips and knees are fully extended.

Post work to comments.

CFSBK 4.27.15

How to Prevent CrossFit Injuries: A Guide for Coaches and Athletes

Originally published on Inside the Affiliate on 7.30.17

If you’ve ever experienced an injury, you know it can be emotionally devastating. You think the world is ending and you feel claustrophobic in a body that no longer performs in a way you’ve come to expect. As a CrossFit coach, your own injuries (or imagining your way into what such an experience feels like) should cultivate a disposition of empathy for your athletes—which should also lead to taking your responsibility as a coach even more seriously.

Injury is an unfortunate reality inherent in all rigorous physical activity and no gym will ever be injury-free. But there are injuries I would consider preventable or easily avoided if coaches and affiliates adhere to some basic principles.

This article will focus on minimizing the risk factors for preventable injuries with non-competitive populations. I’m talking about librarians, schoolteachers, and people with desk jobs—people who are doing CrossFit primarily to become healthier, fitter, lose weight, and improve their quality of life, not make it to the CrossFit Games regionals. I’ve been running CrossFit South Brooklyn (CFSBK) for over six years, and below are some of the general principles we prioritize to keep our population safe.

A Culture of Safety

Two gyms following the exact same programming can have extremely different injury profiles based on their training cultures. Despite the excess of information and opinions found on the Internet about CrossFit, members of affiliates take cues primarily from coaches and other athletes at their gym. Your coaching staff has incredible leverage in shaping the attitudes your members develop while training.

At CFSBK, we highlight the importance of training longevity and movement quality on the first day of our introductory Foundations program, during which we review the elemental features of every exercise and principles that reify how to approach one’s training safely. (This write-up about training safety is required reading for participants.)

Having an introductory program at your gym, such as Elements or On-Ramp, is the first step toward creating a culture of safety. CFSBK’s emphasis on the principles of longevity and movement quality never ends, filtering into how we review exercises in classes, the kinds of articles we write on our blog, and the training advice we provide to our members in classes, conversations, and personal training sessions.

When participants graduate from Foundations, we require they start with our Fitness programming. We split our programming into Fitness and Performance versions, Fitness being the most basic version of our daily workouts. We make it clear that newer athletes can work up to advanced movements, but it requires time and mastering the fundamentals. Similarly, we always have options on our white board and blog about how to modify and scale movements for orthopedic issues. Maintaining an open dialogue, during class (and on your blog), helps athletes at all levels ask questions about how to make WODs work for them.

Even if a class is composed mostly of experienced athletes, we’ll still reinforce how to perform each movement well. What’s obvious to us as coaches is not intuitive to most of the people coming into our gym. We never presume people know how to do everything, and we’re always harping on the basics—a message that then informs the underlying ethos of our gym.

Excellent Coaching

An effective coach is able to empathize and work with a broad variety of body types and athletic goals, and make proper adjustments to WODs and movements to suit each particular athlete’s needs. Coaches should be able to respond quickly and intelligently when they see people working out of their element or lacking proper technique.

We wrote an open letter to new CrossFit coaches, and this paragraph sums it up well:

I believe a good coach earns the ability to teach movement—they don’t presume it. I encourage you to start by developing a personal understanding and appreciation of the skills you’re going to be teaching, and then slowly implement them into your coaching, both one-on-one and in group formats. It’s totally okay not to be teaching everything under the CrossFit sun in the beginning. Start with what you know and then get really good at teaching the fundamentals. After you’ve got a handle on your personal pedagogy, you can start to layer on more advanced skills. Trust me, it is okay if your early programming is very basic. Your clients won’t run away because they’re not working snatch and muscle-up progressions immediately. Respect the process and take the long, worthwhile road to becoming an excellent coach.

Minimizing injuries at your affiliate will happen if you commit to starting slow, and being humble and aware of where you still need to improve. CrossFit borrows from so many disciplines that it requires time and commitment to become competent with even one area.

Warm Up Time

Unless you’re primarily working with teenagers or people in their early twenties, the majority of people training at your gym sit for up to nine hours on a daily basis, have preexisting orthopedic conditions, or are simply deconditioned. Emphasizing sufficient warm-up time is critical to reducing risk for injuries. Not only should warm-up be incorporated into your classes, but it should be programmed specifically and intelligently before athletes attack their work weights or the prescribed weight for the WOD.

At CFSBK, we build warm-up time into our programming in accordance with the intensity of the workout or movements (more intense equals more warming up). Warm-ups involve basic movement prep such as DROMs and basic calisthenics. You should never see, “Okay, we’re doing Fran today, everyone throw 95 pounds on your bar and we’re starting in two minutes.” Such negligence pretty much guarantees an injury.

Developing Proficiency Through Your Programming

Performing lifts consistently, on a weekly basis, enables athletes to develop proficiency. CFSBK programs eight- to ten-week cycles of lifts. For example, our programming might include bench press on Mondays, squat on Wednesdays and Saturdays, clean and jerk on Saturdays, and deadlift every Sunday (in addition to whatever WODs we program). The more an athlete is exposed to something, the more proficient he or she becomes, and hence, also becomes less likely to get injured. Attempting to clean heavy on a randomized day instead of within an intentional training program leads to a higher likelihood that an athlete will do it wrong.

Furthermore, not everything that happens at your gym should require maximum effort or high volume. We program occasional not-for-time work and have back-off weeks to help our athletes recover. Such work is not an excuse to be lazy. Rather, by building these things into our programming, we make them quantifiable and repeatable so athletes can continue to monitor their progress on a long-term basis.

Concluding Thoughts

The majority of people doing CrossFit are in a group class environment where they work semi-autonomously for large portions of time. While it’s absolutely the coaches’ responsibility to teach correct movement, program sensibly, provide effective scaling options, and ensure the general safety of the group, it’s also the responsibility of the athletes to listen to their bodies, learn when to push and pull back, and eventually, understand their strengths, weaknesses, and limitations—and work to improve them. But if people at your gym are constantly falling off their training because of injuries, it might be time to reassess the effectiveness of your coaching, not your athletes’ capabilities.

One of the best ways to understand the efficacy and safety of your programming is to take classes at your own gym. If none of your coaches are following group class programming, not only is everyone removed from the perspective of how the classes run, but you don’t get to experience the cumulative physical stress to which your members are exposed.

Ultimately, don’t impress people with your intensity. Impress people with your excellent coaching. The intensity of CrossFit speaks for itself. Done correctly, these movements are incredibly potent at creating impressive levels of fitness, strength, and conditioning, but applied incorrectly or foolishly, they can also put someone in danger. You have the luxury of working with a group of highly motivated, passionate people—people crazy enough to do CrossFit in the first place. As an affiliate owner, and as a professional coach, you have a great amount of power, which includes a great amount of responsibility. Handle it well.
_____________________
Yesterday’s Results Board: WOD 7.29.17
Sprint O-Course Test Run CrossFit
Why You Can Expect in Weightlifting When You Get Older Catalyst Athletics
Man Smoking E-Cigarette Must Be Futuristic Bounty Hunter

WOD 7.29.17

Posted on

Metcon A

3 Rounds for Time:
270m Run
5 Hang Power Snatches 135/95

Rest 5 Minutes

Metcon B

3 Rounds for Time:
270m Run
10 Hang Power Cleans 135/95

Rest 5 Minutes

Metcon C

3 Rounds for Time:
270m Run
15 Deadlifts 135/95

Score times for each workout. The barbell weight should be medium heavy for the Snatches, light-medium for the Power Cleans, light for the Deadlifts, and unbroken on the fast end for all three parts. Choose one weight for the whole thing and stick with it.

Post times and Rx to comments.

Untitled
From our Instagram account: “TFW you’re @brettfergman and hit 173 cals for your 10:00 @assaultairbike test. Do you have some internal demons to work out? Try this benchmark!”

This Week at CFSBK in Review

1. Last weekend we launched the new CrossfitSouthBrooklyn.com. We’re still making little edits here and there, but we’re really please with how it has turned out. Again, thanks to CFSBKer Amanda M. for designing and developing the new site!

2. Trying to get a pic to show up news to your name in the comments section? We’ve switched over to WordPress, so if you have a WordPress.com account associated with your email address, a pic will automatically appear. Gravatar makes it really easy to set up an avatar for this and other WordPress sites!

3. Want to give your kids some fun and fitness (and yourself the night off)? Sign your kids up for our Kids Club Night on Saturday, August 12th! Your kid will engage in fun movement activities and games, eat pizza, and watch a movie. See Tuesday’s post for details!

4. Celebrate the end of summer—don’t worry, not too soon!—with your CFSBK buds. On Saturday, September 2nd, CFSBK 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 Labor Day weekend?

5. Here is a great article from Erica Smith at Girls Gone Strong about some of the issues that trans and gender non-confirming individuals may face in gyms and fitness centers. CFSBK has always aimed to be an inclusive community where everyone is accepted for who they are and then challenged to get better. If you’re not familiar with these issues, we encourage you to check out this article to learn more about the subject, both for your knowledge inside and out of the gym.
_____________________
Bareknuckle Boxing Meets Rugby in Calcio Storico Vice Sports
Is Surfing More Sport or Religion? The Atlantic

Rest Day

Posted on

Beginning and End
Will AG Strength help you do multi-dimensional Pull-Ups like Patrick? Hard to say, but you will get better at gymnastics movements! | Photo by Robert C.

Sign Up for Anti-Gravity Strength

Are you struggling with your Pull-Ups? Are you stuck at the bottom of your Handstand Push-Up? Check out Coach Arturo‘s critically acclaimed Anti-Gravity Strength class.

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.

Schedule

Tuesday, August 8th – Saturday, September 30th
Tuesdays from 6 to 7:30om
Saturdays from 11am to 12:30pm

 

Cost and Eligibility

The cost is $160 per month ($320 total plus NY sales tax). This cycle is open to all CFSBK members as well as CrossFitters from other affiliates.

What Happens in a Class?

The first class will begin with an assessment of each individual’s upper body push, pull, and core strength. Once the assessment is completed, each AG Strength class will consist of skill work, strength development, and flexibility training based on your personal needs, weaknesses, and strengths. If a member chooses to do a CrossFit group class on the same day, we recommend doing the skill and strength work from the AG Strength cycle first. Arturo can advise on this on a case by case basis. Just ask!

Testimonials

“There are a lot of good specialty workout options here at CFSBK, and I am happy to say that AG Strength has earned its spot at the top with the best of them. For any good program to be effective, it needs two components: an excellent coach and coach-able participants. Coach Ro brings his meticulous approach and his dedication to the integrity of his craft. Its up to you to bring the latter. In this class, great emphasis is placed on the proper execution of movements. Suffice it to say. this class is not about building egos but rather overall strength. Rest assured, by the end of the cycle you are guaranteed to see results. I did! Apart from having loads of fun while working extremely hard (this may be paradoxical but it’s the truth), I have seen improvements in my Bench, Overhead Press, Chin-Up and Pull-Up (I couldn’t do a Pull-Up prior to this class). Love this class! Thanks, Coach Ro!”—Wendy S.

“AG Strength brought marked improvements to my upper body pull and push strength, and it was impressive how it translated into gymnastic gains/z. During AGS I got my first Handstand Push-Up, my first Chest-to-Bar Pull-Up, and went from doing a 15 lbs weighted strict Pull-Up to a 60 lbs one! It’s a great class to focus on targeted upper body strength, and Arturo’s programming helps you see constant week-after-week improvements.”—Daniel R.
_____________________
Yesterday’s Whiteboard: Snatch Balance | Farmer Carries, Dumbbell Thrusters
E. Jean Carroll, the Longest-Running Advice Columnist in History ELLE
Ring Dips: Exercise Guide and Benefits BarBend

Snatch | WOD 7.27.17

Posted on

Snatch Balance

Performance
Snatch Balance

Work up to a heavy single. Aim for close to or above your snatch 1RM.

Fitness
Snatch Grip (Behind the Neck) Push Jerk + Paused (:02) Overhead Squat

Work up to a heavy single, pausing for a 2 count at the bottom of the Overhead Squat. Aim for close to or above your Snatch 1RM.

The goal of the Performance work is to receive the barbell in a full depth Overhead Squat. If stability and/or flexibility limits you from doing so, perform the Fitness version of today’s barbell work instead.

Post loads to comments.
Exposure 4 of 8

_____________________

3 Rounds Not for Time:
135m Single-Arm Farmer Carry, each arm
10 Single-Arm Dumbbell Thrusters, each arm

Use your non-dominant side to dictate load. OK to rest 1-3 times on the carries. Dumbbell Thrusters should be heavy but unbroken.

Post work to comments.

IMG_4947.jpg
Some waiting-area art by Jason M. Have you played with our giant Jenga blocks yet?!

Save the Date: CFSBK Prospect Park Potluck on September 2nd

Celebrate the end of summer—don’t worry, not too soon!—with your CFSBK buds. On Saturday, September 2nd, CFSBK 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 Labor Day weekend?

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

Supporting Trans and Gender Non-Conforming Gym Members

Here is a great article from Girls Gone Strong about some of the issues that trans and gender non-confirming individuals may face in gyms and fitness centers. CFSBK has always aimed to be an inclusive community where everyone is accepted for who they are and then challenged to get better. If you’re not familiar with these issues, we encourage you to check out this article to learn more about the subject, both for your knowledge inside and out of the gym.
_____________________
Yesterday’s Whiteboard: Back Squat / Front Squat | Thrusters, Toes-to-Bars
Where Are the Mothers? Nieman Reports
How Tattoos Might Affect Your Workout NY Times

Back Squat / Front Squat | WOD 7.26.17

Posted on

Back Squat / Front Squat

Tempo Back Squat (31X1):
2 x 6

Tempo Front Squat (31X1):
1 x 6

2 sets of Back Squats, followed by 1 set of Front Squats. Heavier than last week.

Post loads to comments.
Exposure 4 of 8
_____________________

For Time:
21-15-9
Toes-to-Bars
Thrusters 95/65

Scale the Toes-to-Bars to Hanging Leg or Knee Raises as needed to get through the reps in 1-3 sets. The Thruster weight should be on the light-medium side for you and unbroken on the fast end.

Post time and Rx to comments.

Fwd: Ich bin ein CFSBKer

Ich Bin Ein CFSBKer

A note from Henry P., who’s currently traveling in Eurpoe:

I’m in Berlin with the family for a bit and a friend of my wife’s put us in touch with a super nice and generous couple that agreed to show us around.  They’re in their mid-forties, grew up in Potsdam (East Germany), and were living in East Berlin when the wall fell. As we hiked about the city, they shared some incredibly fascinating insider knowledge along with stories about their personal experiences in Berlin and East Germany. We were enthralled.

Just as we stopped for lunch, they told us about their visit to Brooklyn in late 2015 and what a great time they had working out at CrossFit South Brooklyn, which they found through a Google search. We laughed and chatted about what a small world it is as he whipped out his phone and showed me the proof.
They invited me to their CrossFit gym in Potsdam—I’ll try not to blow it.

 

The Foxes are huge in Germany! More proof that CFSBK is the best gym in the world…

 

Tweet the Deets

We’re totally crushing on all you guys and we love to hear what you’re up to. Got something of note going on in your life? Let us know! We want to hear about your promotions, events, art, personal victories, discoveries, media campaigns, and small government coup d’états, or you can just share interesting links. We also always love hearing about any CrossFit/athletic-related goals and accomplishments. Send awesomeness to Josh [at] CrossFitSouthBrooklyn.com.
_____________________
Yesterday’s Whiteboard: Rest Day
The 2017 Team Series: All About the 2s CrossFit
Story Behind Transgender-Friendly Gym Featured in Google Ad ESPN

Rest Day

Posted on


We may not have AC… But we’ve got a hose ¯\_(ツ)_/¯ 

CFSBK Kids Club Night: Saturday, August 12th from 6pm- 9pm

Want a night off for yourself and your kids? Sign up for CFSBK’s Kids Club Night! Your kid will engage in fun movement activities and games, eat pizza, and watch a movie.

What: 
We’ve organized a night of CrossFit kids physical activities and games. We’ll all share a pizza dinner and then watch The NeverEnding Story on the CFSBK big screen.

When:
Saturday, August 12th from 6 to 9 PM

Who:
Kids ages 3-12. Parents can hang out if they want or go out on the town!

Cost:
$50 per child with a 40% discount for additional siblings. Dinner will be provided. Late pickups will result in a $25 fee.

Register Here!

We’ll need at least 5 kids to run the  event. Kids Club Night is capped at 15 children, so RSVP soon!
_____________________
Yesterday’s Whiteboard: Bench Press / Split Squat | Push-Ups, Box Jumps, KB Swings
Everyone Is Having Anxiety Dreams The Outline
Watch This 78-Year-Old Grandfather [Jacinto B.!] Kill It During a CrossFit Workout Today

Bench Press / Split Squat | WOD 7.24.17

Posted on

BENCH PRESS / SPLIT SQUAT SUPERSET*

A1) Tempo (31×1) Bench Press: 
3 x 10

Heavier than last week.

A2) Tempo (31×1) Split Squat:
3 x 10e

Set back foot on a 16-20 inch box and load as appropriate with dumbbells or kettlebells held goblet-style. Heavier/better than last week. If last week was tough, then use the same load and try to perform the reps better.

*Warm up and then perform a set of Bench Presses, followed by a set of Split Squats on each leg. Repeat for 3 work sets of each, resting about a minute between movements. Use a 31×1 tempo for both movements. The last few reps of each set should be tough, but the goal is no misses.

Post loads to comments.
Exposure 4 of 8

_____________________

AMRAP 10 Minutes:
8 Push-Ups
10 Box Jumps
12 American Kettlebell Swings

Use a scale/height/load that allows you to move through the rounds mostly fast and unbroken. Bias jumping to a lower box over stepping up to a higher one.

Post rounds, reps, and Rx to comments


Front Desker Ariel C. got her first Chin-Up on Saturday at the last session of Coach Ro’s AG Strength class. That’s big! Congrats to Ariel and everyone else who finished AG Strength this weekend

This Friday: Barbecue, Beer, and BONDing!

A message from Lynsey R.:

It turns out that there are quite a few CFSBKers living at 365 Bond Street, so we’d like to invite you to join us on our roof top for a little shindig this Friday, July 28th at 8pm. We have reserved a couple of grills, so please BYOB and food and join us for some fun and frolics!

In order to keep on top of numbers, and in case I need to send out some info, please RSVP to lynsey_roddam@hotmail.co.uk. And if you also live there, let me know. The numbers keep piling up!

 Questions? Ask Lynsey!

Notes on the New Site

We hope you’re enjoying the new CrossFitSouthBrooklyn.com! Everything from the old site is still here, perhaps just in a different place, so be sure to poke around and reorient yourself. We have made some changes to the blog itself, so here are answers to a few questions you might have:

How do I get a pic to show up next to my name?
We’ve switched over to WordPress, so if you have a WordPress.com account associated with your email address, a pic will automatically appear. Gravatar makes it really easy to set up an avatar for this and other WordPress sites!

Can I comment anonymously? 
While you need to enter an email address to help us deal with spam, no one’s saying it has to be your *real* email.

I miss going directly to the blog. This stinks. Why did you do this to me?
Don’t fret. Update your bookmark to https://crossfitsouthbrooklyn.com/blog/!
×