CrossFit South Brooklyn

Established 2007

Front Squat / Jerk | “Annie”

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Front Squat + Jerk

Take the bar from a rack. Work up to a heavy load for the day.

Post loads to comments.
Exposure 3 of 8

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“Annie”

For Time:
50-40-30-20-10
Double-Unders
Sit-Ups

Benchmark this classic today. Scale the Dubs to Singles or half attempts as needed. It’s OK to use an anchor for the Sit-Ups.

Post time and Rx to comments.


Kayleigh L. joins the rock formations at Capitol Reef National Park in Utah. In accordance with federal law, she’s still holding that Handstand. Those are the rules

Welcome to the New CrossFitSouthBrooklyn.com!

Notice anything different? We’ve redesigned the website to better serve our community and represent the gym in the wider world! Many, many thanks to CFSBK member Amanda McCormick for designing and developing the new site. Please bear with us as we iron out the inevitable kinks that come with such a big overhaul. In the meantime, start looking around!

Two questions you may have about commenting on the new blog:

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. 

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.

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Serious Sally Takes a Year Off CrossFit Deb Linne
Barbells vs Machines vs Everything Else Starting Strength

WOD 7.22.17

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At 0:00…
WOD A
5 Rounds for Time:
5 Deadlifts 315/225
15 Wall Balls 20/10, 14/9

The Deadlift should be a heavy stimulus but unbroken on the fast end.

At 15:00…
WOD B
2 Rounds for Time:
50/40 Calorie Row
20 Burpees

At 30:00…
WOD C
For Time:
1 Mile Run

Post times and Rx to comments.

CFSBKers flexing… on the beach | Photo by Thomas H.

Flex on the Beach 2017

We are gathering folks for Scaled and Rx teams for Flex on the Beach, which goes down Saturday, September 16th. The Early Bird Special ends tomorrow, so now is the time to sign up. Just add your details here and we’ll try to get you on a team for this fun event!

News and Notes

  • Crossfitsouthbrookly.com will be getting a long-awaited refresher tonight. We’re updating the site to better serve our community and represent the gym on the World Wide Web). The user experience for you frequent blog readers and commenters won’t change much, but expect some minor technical difficulties (and maybe some “who-moved-my cheese?” moments) as we transition to the new site.
  • Thanks to everyone who came out for Movie Night last night!

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Yesterday’s Whiteboard: Rest Day
Why Sitting at Your Computer All Day Can Wipe You Out NY Mag
Area Man Marks Territory on Bench with Sweaty Thigh Outline

Rest Day

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Movie Night is here! Tonight after Open Gym (at 8pm), we’ll be showing the Eddie Murphy/Arsenio Hall/NYC classic Coming to America. CFSBK will provide some free beer, but feel free to BYOB and snacks!

This Week at CFSBK in Review

1. Crossfitsouthbrookly.com will be getting a long-awaited refresher Saturday night. We’re updating the site to better serve our community and represent the gym on the World Wide Web). The user experience for you frequent blog readers and commenters won’t change much, but expect some minor technical difficulties (and maybe some “who-moved-my cheese?” moments) as we transition to the new site.

2. CFSBKers have been competing outside the gym a lot so far this summer! On Tuesday, we brought you a recap of the USAW Crow Hill Open, where 3 of our lifters qualified for Masters Nationals.

3. And on Wednesday, we reported on CFSBK’s success at Hail to the Team at CrossFit Queens. Competing in this team event, Coach KHarpz and Katie E. and Coach Brett and Phil S. took 1st place in the Men’s and Women’s Rx divisions. Congrats, to everyone who competed and thanks for representing CFSBK!

4. 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 yesterday’s post for details.

5. We are gathering people for Scaled and Rx teams for Flex on the Beach on Saturday, September 16th. The Early Bird special ends on Sunday so now is the time to sign up. Just add your details here and we’ll try to get you on a team for this fun event!

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Yesterday’s Whiteboard: Snatch | 30 Muscle-Ups
There’s Something Strange in Usain Bolt’s Stride NY Times
Managing Type 1 Diabetes with CrossFit CrossFit Journal

Snatch | WOD 7.20.17

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Snatch Complex

Every Minute on the Minute for 12 Reps:
Snatch Deadlift to the Mid-Hang + Mid-Hang Snatch

Pause at the Mid-Hang then perform a full Snatch from the Mid-Hang. The Deadlift to the Mid-Hang should be purposeful and balanced, with your weight balanced over mid-foot. Aim to make a few reps at/above 80%.

Post loads to comments.
Exposure 3 of 8

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Fitness
5 Rounds or 15 Minutes:
3-6 Chest-to-Bar Pull-Ups
3-6 Paused Dips
15 Hollow Rocks

For the Pull-Ups, use rings if you can do them unassisted, and use a false grip if you can hold it. Scale to challenging Ring Rows as needed. Do Ring Dips if you have them unassisted, or scale to Matador Dips or Push-Ups.

Performance
For Time:
30 Muscle-Ups

Benchmark this classic workout or scale volume to 15-20 reps as needed. There is a 15 minute cap today.

Post work/time to comments

Jess P. recently completed his CrossFit Level 1 Certificate Course, and one of the seminar staff was long-time friend of CFSBK Adrian Bozman. Congrats, Jess!

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!

Questions? Contact Coach David at David [at] crossfitsouthbrooklyn.com.

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Yesterday’s Whiteboard: Back Squat / Front Squat | Run, Pull-Ups
Leg Drive: Elevation & Direction for the Snatch & Clean Catalyst Athletics
Watch a Wolf Pup Vet Visit Scientific American

Back Squat / Front Squat | WOD 7.19.17

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Tempo Back Squat / Tempo Front Squat

Tempo Back Squat (31X1):
2 x 6

Tempo Front Squat (31X1):
1 x 6

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

Post loads to comments.
Exposure 3 of 8
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3 Rounds for Time:
400m Run
21 Pull-Ups

Sub Jumping Pull-Ups or Ring Rows as needed.

Post time and Rx to comments.

CFSBK at Hail to the Team

As you might have guessed from the photo above, CFSBK represented big time at Saturday’s Hail to the Team event at CrossFit Queens! From left to right and back to front, here’s who competed: Megg A., Allie B., Kate T., Katie E., Ben L., Gabby V., Coach Brett, Coach KHarpz, and Phil S. In the Men’s and Women’s Rx’d division, Brett and Phil (Gluten Ham Developers) and KHarpz and Katie (Purple Gainz) took 1st place respectively. Hell yeah.

We’re also lucky to have reports from KHarpz and Brett. Here’s what our coaches had to say…

KHarpz: “Megg, Gabby, and Kate Tk all completed their FIRST competition, which is just as important [as the 1st-place victories]. And seasoned comp veteran Allie B. deserves serious props in the mental strength department for persevering through a tough WOD situation and kicking ass in the process, a better lesson learned than any PR performed on the floor!

Brett: “Great first competition experience for Kate, Megg, and Gabby. They pushed themselves past what they thought they were capable of on various movements. Katie and Katie were focused and crushed every workout. Phil and I faced tough competition in a tight race through the final heat, winning the day by only one point! Lots of smiles, high fives, and cheering for each other. Coach Jess and Jess B. also made an appearance to show their support for the competitors.”

Congrats, all! You make us proud!

News and Notes

  • Don’t forget! We’ll be showing Coming to America on our big screen this Friday at 8pm (after Open Gym). See the event page for details.
  • Crossfitsouthbrooklyn.com (which you’re reading right now) will be getting a long-awaited refresher this weekend. We’re updating the site to better serve our community and represent the gym on this crazy thing we call The Internet. The user experience for you blog readers and commenters won’t change much, but expect some minor technical difficulties as we transition to the new site.

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Yesterday’s Whiteboard: Rest Day
Don’t Be Scared, Homie n+1
Fittest on Earth: The Past and the Future CrossFit

Rest Day

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Here are Morit S., Francine D., and Katie H. at the Crow Hill Open. Read on to find out how they did! | Videos Courtesy of Morit and Katie

CFSBK at the Crow Hill Open: A Recap

Over the weekend we promised to fill you in on how CFSBKers did at the USAW Crow Hill Open, and today we’re bringing you that recap. You guys have been competing so much lately, and we’re proud of each and every one of you! As you can probably tell from the video above, much ass was kicked. Here’s how each of our lifters fared:

This was Morit S.’s first weightlifting meet, and she killed it! The Crow Hill Open, she said, “was a great and fun experience! I need to give a serious shout out to Coach Ro. I had no idea how much it takes to be the coach at an Olympic weight lifting meet.”

Francine D. hit 45 kg on her opening Snatch. “I am still focused on qualifying for Masters Nationals in 2018,” she told us, “so I’m signed up to try again at Brooklyn Barbell in August. Working with Coach Ro has been an amazing experience and having Morit and Katie as teammates invaluable. I’m looking forward to crushing it next month ;-)”

It was also Katie H.‘s first meet, and here’s how it went down: “Made my last Clean and Jerk attempt and qualified for Masters Nationals in my age and weight class in my first meet. Loved it. And would love to support anyone else willing to try, we are competing at Brooklyn Barbell Open August 26-27 so reach out and join!”

Jacob M. hit 93 kg on the Snatch and 130 kg for the Clean and Jerk. “Was my first time lifting in competition, he reported, “and to say I had the jitters would be an understatement.  Didn’t perform well in the Snatches but used the adrenaline to my advantage in the Clean and Jerk and ended with a 3 kg PR.” Congrats, Jacob!

Competing in the 85 kg weight class, Alex B.‘s best Snatch was 109 kg, and his best Clean and Jerk was 135 kg, for an impressive total of 244 kg. This qualified him for Masters Nationals!

Last but certainly not least and also competing in the 85 kg weight class, Coach Ro Snatched 103 kg and crushed his Clean and Jerk at 135 kg, also qualifying for Masters Nationals! Here’s what he had to say: “I totaled 238 kg, put me in 3rd place of the session and 6th overall out of 20 lifters in the 85kg weight class. This is a PR total for me and I’m currently ranked 8th in the nation by USAW in the 85kg masters 40-44 group. This was the first meet I’ve done since Masters Nationals in 2016.  It was a great experience and a well-run event. It was also great to have other folks there in the same weight class lifting with me from CFSBK.”

Congrats, everyone! We posted some video of the men lifting last week. You can see the full results here. Check back in with the blog tomorrow to find out how CFSBKers did at Hail to the Team at CrossFit Queens this past weekend!

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Yesterday’s Whiteboard: Bench Press / Split Squat | KB Swings, DB Thrusters
CrossFit and Kraus Motor Co.: Building Performance CrossFit Journal
Entire NYC Subway System Now Consists of One Handcar

Bench Press / Split Squat | WOD 7.17.17

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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 3 of 8

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Every 2 minutes for 10 minutes:
10 Russian Kettlebell Swings
10 Dumbbell Thrusters

Sprint each round. Score fastest/slowest times. Use loads that are challenging to perform unbroken.

Post times and Rx to comments.

 

This Friday: Movie Night Returns with Coming to America!

This Friday, July 21st at 8pm (after Open Gym), a CFSBK summer tradition returns. That’s right, we’re talking about Movie Night! We asked you to vote, and Coming to America edged out Space Balls by one vote. 

In case you haven’t seen the Eddie Murphy/Arsenio Hall/NYC classic Coming to America, here’s the IMDB summary: “It is the 21st birthday of Prince Akeem of Zamunda and he is to marry a woman he never saw before. Now the prince breaks with tradition and travels to America to look for the love of his life.” Watch the trailer above!

Movie Night will be BYOB/snacks. Come for some fitness, stay for some fun!

Want to Work at the Front Desk?

CFSBK is looking for new talent to staff our beloved Front Desk! Responsibilities include handling inquires from walk-ins, managing basic membership issues, light cleaning/organization, and other miscellaneous duties. Ideally, we’d like to hire from within so that candidates are already familiar with CrossFit and CFSBK, but we are open to talking to new folks if they’ve got good people skills and are committed to joining the gym.

On top of an hourly wage, Front Desk staff will also receive a comped membership. We are looking for people who keep a consistent schedule and commit to six months of work with us (barring extenuating circumstances). Preference will be given to candidates with the flexibility to change shifts in the new year. 

We will be interviewing this month and hiring a new staff member for immediate training. We’re looking for someone who can take the 5:45am to 9:30am shift on Mondays and Wednesdays.

Email Charlie [at] CrossFitSouthBrooklyn.com to inquire and include Front Desk in the subject line.

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My First Throwdown CrossFit Journal
Could Yoga Delay Cognitive Decline? Pacific Standards

Clean and Jerk | WOD 7.16.17

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Clean and Jerk

Every 90 seconds for 10 reps:
Clean Deadlift to the Mid-Hang + Mid-Hang Clean + Jerk

Work up to a medium-heavy load for the day.

Post loads to comments.
Exposure 2 of 8

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10 Rounds for Time:
3 Power Snatches 135/95
3 Handstand Push-Ups

The barbell should be medium-heavy for you and unbroken on the fast end, as should your pressing option. Scale range of motion to 1-2 AbMats on the Handstand Push-Ups, or sub Box Piked Handstand Push-Ups or Heavy-ish Dumbbell Push Presses as needed.

Post time and Rx to comments.

Kate T. and Allie B. at yesterday’s Hail to the Team event at Crossfit Queens. Congrats to all who competed!

Today: Active Life Bulletproof Assessment Workshop at CFSBK

Where: 608 Degraw
When: Today from 2-7pm. A 20 minute snack break will be included.
Who: Hosted by Coach KHarpZ and other members of the Active Life staff

What: At a Bulletproof Workshop, Active Life doctors and coaches take you through the Athlete’s Hierarchy of Needs to identify flexibility, mobility, and strength balance limitations that can lead to injury or are currently limiting your performance.

Come ready to train! This is a hands-on workshop with lots of lifting, mobility, and flexibility testing. You do not need to be strong or flexible to attend. This workshop is for athletes of all levels.

Be prepared to:

  • Deadlift
  • Squat
  • Press
  • Perform bodyweight movements

Our goal is not to smoke you; however, the assessments are challenging and you will be tired when you leave!

Job Postings at CrossFit HQ

Are you a Social Media Manager or in Product Management and looking for the job of your dreams at CrossFit HQ? If so, please send your resume to jillp [at] hawthornesearch.com. Relocation assistance provided to California! Check out a flyer for the postings here.

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Yesterday’s Whiteboard: Partner WOD
The Uninhabitable Earth, Annotated Edition NY Mag
The Promise of LSD Microdoses and Other Psychadelic “Medicines” Scientific American

WOD 7.15.17

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Partner WOD

AMRAP 30 Minutes:
30 Deadlifts 155/105
30 Burpees Over the Bar
30 Pull-Ups
30 Box Jumps 24/20

One partner working at a time. Break the reps up however desired. The Deadlift weight should be on the light side. The Burpees are Rx’d as a two foot take off. Scale the Pull-Ups to Banded, Kipping, or Ring Rows as needed (no Jumping Pull-Ups today). The Box Jumps should be a two foot take off as well.

Post rounds, reps, and partner to comments.

A classic CFSBK summer scene

  • Schedule Change: Today’s 11am Active Recovery class is cancelled.

Today: Hail to the Team at CrossFit Queens

Some badass CFSBKers will be participating in Hail to the Team this weekend at CrossFit Queens. This partner competition takes place on this Saturday, July 15th from 12 to 5pm and it will feature 25 men’s and 25 women’s teams of 2 in the Scaled and Rx categories. There will be 3 workouts plus a final workout for the top teams. Make the trip up to Astoria to cheer our athletes on!

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Yesterday’s Whiteboard: Rest Day
10 Exercises for Stronger, Healthier Scaps BarBend
High Intensity Workouts May Be Good at Any Age NY Times

Rest Day

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Bob S. was down in Charlottesville, where his daughter was visiting UVA, and look who he found: it’s our (actually not so) long-lost Coach McDowell. We miss you McDowell!

This Week at CFSBK in Review

1. Pierre D. is CFSBK’s July Athlete of the Month. Congrats, Pierre!

2. Voting for next Saturday’s Movie Night closes TONIGHT at midnight! Right now it’s very close between Space Balls and Coming to America. Go over to the event page and leave a comment to vote for your preference!

3. CFSBKers competed in last weekend’s USAW Crow Hill Open, and we brought you the Saturday results. You can expect a full report early this coming week!

4. Over on Inside the Affiliate, our business blog, we have a new article on choosing membership management software for your gym. Check it out!

5. Some badass CFSBKers will be participating in Hail to the Team this weekend at CrossFit Queens. This partner competition takes place tomorrow from 12 to 5pm. Are you competing this weekend? Let us know in the comments so we can shout you out on the blog!

6. Are you a Social Media Manager or in Product Management and looking for the job of your dreams at CrossFit HQ? If so, please send your resume to jillp [at] hawthornesearch.com. Relocation assistance provided to California!

7. Tomorrow’s 11am Active Recovery class is cancelled. Still want to do something other than group class this weekend? Don’t forget about Saturday’s 10am Yoga for Athletes class or Sunday’s 11am Active Recovery and 2pm Anti-Gravity classes! 

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Yesterday’s Whiteboard: Snatch | Chipper WOD
Sloths: Cute or Disgusting Atlas Obscura
CrossFit Kids Research Brief: Added Sugar CrossFit Journal

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