Tempo Back Squat / Tempo Front Squat

Tempo Back Squat (41×1):
2 x 4

Heavier than last week.

Tempo Front Squat (41×1):
1 x 4

Heavier than last week.

Post loads to comments.
Exposure 8 of 8
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3 Rounds for Times:
30/21 Calorie Row
10 Power Jerks 135/95
Rest 2 Minutes

Score your best and worst rounds. The goal is to score consistent on each. The barbell comes off the floor and should be light-medium heavy and unbroken on the fast end.

Post times and Rx to comments.

In his spare time, Coach Fox is the Headless Strongman of Sleepy Hollow | Photo by Thomas H.

The Set Up on Governor’s Island

CFSBKer and choreographer Wally C. has a performance  (5 years in the making!) called The Set Up this weekend and next weekend on Governor’s Island! You can find more info here. Allan E., who tipped us off to the performance, also suggested that we include this interview with Wally, “just to make his ears turn red.” Congrats, Wally!

Father’s Day Discount on Spartan Races

Our friends at Spartan Race are offering a sweet discount on races for Father’s Day! The code SPARTANDAD will get 50% off gear, $69 races, and 2 free digital books with any race purchase (Spartan Up! & Spartan Fit!). Give dad a fun fitness experience for Father’s Day!

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Yesterday’s Whiteboard: Rest Day
Inside the Leaderboard CrossFit
Three New Things Science Says About Dads Smithsonian

Faces of Murph III

This Week at CFSBK in Review

1. Our beloved Coach McDowell and the rest of the Myers family are leaving Brooklyn for the green pastures of Virginia. McDowell’s last class will be next Friday, June 23rd at 12pm. We’ll have a going-away party for him that same night starting at 6pm at Pig Beach. *sniff*

2. On Sunday, June 25th 10am CrossFit Preschool and 11am CrossFit Kids we’ll return to our schedule. We’re very excited about this! See Monday’s post for all the details.

3. Registration for the next cycles of our Starting Strength Program opened Tuesday! There are still spots left in a few of the cycles, but these are sure to sell out. You want to get stronger, right? Then get after it!

4. In the latest installment of Behind the Desk, we learned more about Aileen H. You can look forward to more profiles of our front deskers over the next couple of weeks! 

5. CFSBKer and choreographer Wally C. has a performance  (5 years in the making!) called The Set Up this weekend and next weekend on Governor’s Island! You can find more info here.

6. We have lots of your possessions, including many umbrellas you’re gonna need next week, in our lost and found. Please claim them before we donate them to CHIPS and/or make one big Frankenbrella.

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Yesterday’s Whiteboard: Clean and Jerk | AMRAPs
5 Things Candice Wagner Said About Her Body That Every Woman Should Read Morning Chalk Up
When the Fear of Getting Hurt Keeps You from Exercising NY Mag

Clean and Jerk

Every 90 seconds for 8 rounds:
Clean and Jerk

Work up to a heavy load for the day. Maintain the same tension and balance off the floor that you’ve been working on these past 8 weeks.

Post loads to comments.

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AMRAP 2 Minutes:
5 Deadlifts 135/95
5 Burpees

Rest 2 minutes.

AMRAP 2 Minutes:
15 Double-Unders
10 Squats

Rest 2 minutes.

AMRAP 2 Minutes:
Wall Balls 20/10, 14/9

Post rounds, reps, and Rx to comments.

McDowell and Ellie at Murph Day 2017

Farewell to Coach McDowell and Family!

By David Osorio

As some of you may have heard, Coach McDowell and the rest of the Myers family will be moving to Virgina at the end of the month. McDowell and Ellie welcomed Vesper into their lives in 2014 and, more recently, expanded their family again with the addition of the coolest baby in town, Marcus, or as I like to call him “Marcus Man Randy Savage.” Coach McDowell was offered an exciting opportunity to be the head coach at a Virginia affiliate, and because their family has grown, the McDowell and Ellie have decided to move out of the city, back to the country and closer to their families. It goes without saying that they will be dearly missed. But we’re excited to see this new chapter of their lives unfold.

Coach McDowell has spent the past five years dedicating himself to the CFSBK community as a full-time coach. His persistent work ethic, no-frills approach to training, and dry sense of humor made him a pivotal member of our team and an integral strand of the CFSBK DNA over the past half-decade. Coach McDowell started his training career with us, and we know he’ll take his skills, passion, and Southern charm back to Virgina where he’ll help even more people reach their potential inside and out of the gym. Please share some McDowell love in the comments, and don’t forget to attend his going-away party on the 23rd!

We’ll miss you Coach McDowell (aka McDiesel, aka Double Daddy Myers, aka “Robert”)!!!!!!!!

Coach McDowell’s last class will be on Friday, June 23rd at 12pm. We will have a going-away party for him that same night starting at 6pm at Pig Beach.

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Yesterday’s Whiteboard: Back Rack Reverse Lunges | KB Swings, Overhead Squats, Run
The 19th-Century Book of Horrors That Scared German Kids into Behaving Atlas Obscura
11 Struggles People Who Work Out in the Evening Will Understand BarBend

Back Rack Reverse Lunges

3 x 4

Heavier than week. Perform 4 reps on one leg, then 4 reps on the other.

Post loads to comments.
Exposure 8 of 8
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3 Rounds For Time:
30 Russian Kettlebell Swings 32/24kg
15 Overhead Squats 95/65
400m Run

The Swings should be on the heavy side, unbroken on the fast end but consider breaking them up to maintain consistent splits throughout. The Overhead Squats should be on the light-medium side for you and done in 1-2 sets.

Post reps and Rx to comments.

Behind the Desk: Aileen H.

For the past few weeks, we’ve been bringing you new installments of our Behind the Desk series, about our beloved and much appreciated front desk staff! These CrossFitters take care of the important duties of checking in our members, handling walk-ins, tidying up after classes, and so many other things that it would take forever to list them. They are the glue that holds this gym together.

Last week, it was Kate T. And now (drum roll, please)…

Name (and any nicknames):

Aileen Hanna (aka: Ai, Hanna, Benson’s mom, Noah’s mom)

Where were you born and where did you grow up?

Born in Subic Bay, Philippines. Grew up in Japan and Louisiana

How long have you been CrossFitting, and how did you arrive at CFSBK?

5 years in August. I took the Free Intro class back in 2010.

Program your nightmare workout:

Open Workout 15.5, ugh!

For Time:
27, 21,18, 15, 9
Row for Calories
Thrusters

Program your dream workout:

Back when I was in better shape I really enjoyed “Cindy.”

Do you have any unusual rituals/superstitions or habits?

I can’t leave the house without checking the stove to make sure it’s not on.

What are you recommending right now?

Currently reading Baby Whisperer! A must read if you’re a new mom like myself.

What are three things you can’t live without?

1. Gym clothes
2. Seltzer
3. Under eye concealer for all my sleepless nights

If you had to switch careers today, what would you choose to do? 

Something in the medical field.

What are you up to when you’re not at 597 Degraw Street?

Currently at home changing diapers. Making wedding sashes and bridal accessories (tell your friends!).

You have friends or family coming to visit from out of town. What  do you take them to do in NYC? 

Prospect Park during off-leash hours for Benson, then eat the rest of the time.

Favorite and least favorite lifts:

Favorite lift is the Clean. Least favorite is the Deadlift.

Any front-desk public service announcements?

Please put your dumbbells in the right place! Don’t want to jam anymore of my fingers.

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Yesterday’s Whiteboard: Rest Day
Training Lessons from CrossFit Champion Jason Khalipa Tim Ferris
The Rise of the Machines Kurzgesagt

Register Now For Starting Strength Program

The Starting Strength program is an opportunity to spend 8 weeks honing your technique and increasing your capacity at the most fundamental strength movements: Back Squat, Overhead Press, Bench Press and Deadlift. This small group format of 90 minute sessions offers one-on-one guidance, great camaraderie, and a simple roster of movements allowing you time to correct errors and challenge your limits.

Whether you are brand-new to lifting, someone with experience who has struggled to surpass a plateau, or just looking to try something different, by taking the time to focus exclusively on the lifts that support almost ever other activity you do inside (and outside) the gym, you will gain confidence and enhance your performance.

Upcoming Program Times and Dates:
A cycle: Novice, 7pm Mon/Wed and 6pm Fri | Monday, June 19th – Friday, Aug. 11th (8 slots)
B cycle: Intermediate, 7pm Tues/Thurs and 10am Sun | Tuesday June 20th – Sunday, Aug. 13th (8 slots)
C cycle: Morning Novice, 6:30am Mon/Wed | Monday, June, 19th – Thursday, Aug. 10th (8 slots)
D cycle: Continuing Education, 6pm Mon/Wed | Monday, June 19th – Wednesday, August 9th (4 slots)
E cycle: Late morning, all levels, 10am Mon/Thurs | Monday, June 19th – Thursday, August 10th (10 slots)

Class Sizes: Space is limited to 4-8 participants
Class Length: 90 minutes

Cost: 3x Per Week Cycles:
$300 paid upon registration and then another $300 at the halfway point
Cost: 2xW Cycles:
$200 paid upon registration and then another $200 at the halfway point

Group Class/Open Gym/Active Recovery/Yoga/Pilates Add-On Option!
This add-on membership allows our 2x/week Starting Strength Program to attend two additional classes per week, outside of the regularly scheduled strength cycle classes. This includes group classes, open gym, and Active Recovery/Yoga/Pilates.

Price is $100 per four weeks, first bill due at sign-up and second bill ($100) charged automatically to the card on-file four weeks later. Register here!

If anyone is confused as to which cycle they belong in or has any questions, they can contact Jeremy directly at Jeremy [at] CrossFitSouthBrooklyn.com to discuss placement.

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Yesterday’s Whiteboard: Push Press | Thrusters, Pull-Ups
CrossFit Clobbers Competitors with Sanctions in False Advertising Case Am Law
Maximizing Squat Gains with Bar and Load Squat Variations The Barbell Physio

Push Press

3 x 4

Heavier than last week.

Post loads to comments.
Exposure 8 of 8

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Every 4 minutes for 4 rounds:
15 Thrusters 96/65
15 Pull-Ups

90%-plus effort on all rounds.

Post times and Rx to comments.

Faces of Murph II | Photos by Thomas H.

Announcing the Return of Sunday CrossFit Kids!

We’re so excited to announce that 10am CrossFit Preschool and 11am CrossFit Kids will be returning to our Sunday schedule starting on June 25th! We’ve missed your kids and can’t wait to see them running, crawling and climbing all over the gym again. Our new CrossFit Kids coach working with David and Xela will be CFSBK member and lifelong dancer Tori Pierce.

Tori is a professional dancer and choreographer who has been teaching young dance students since 2008. She has taught ages 4 through 18 at studios in Wisconsin, Illinois, New York, New Jersey, and Connecticut at both competitive and recreational levels. Having started her dance training at her mother’s studio at the age of 3, it was both an easy transition from student to teacher and an exciting way to share her passion with younger dancers. In addition to teaching, Tori has judged regional and national youth dance competitions. Most recently, she has also choreographed for high school performance teams in the midwest. Tori was introduced to CrossFit by her family in 2014, joined CFSBK in 2015, and loves the challenging, supportive training environment.

As always, we’re open to hearing back from you guys about other class times that would work, thoughts on the program, and anything else you might have on your mind. If you’d like to provide some feedback or requests, please fill out our CrossFit Kids feedback form!

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How Dance Partners Create Chemistry Onstage NY Times
Simply Stronger Starting Strength

Snatch Complex

Every 90 seconds for 8 rounds:
Snatch High Pull + Low-Hang (from 1″) Snatch

Stay tight, maintain back angle, and shift your weight back (just behind mid-foot) on the start of the High Pull. Don’t pull the bar crazy high on the High Pull. Anywhere above naval height is plenty high, and remember that the arms perform their job after the legs have accelerated the bar upward. Have a plan for where you want this to end up today and make jumps in weight accordingly.

Post loads to comments.

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Partner WOD
AMRAP 21 Minutes:
In teams of 2 with one partner working at a time, alternate full rounds of…
7 Box Jumps 24/20″
7 Toes-to-Bars
7 Burpees

On the fast end, the movements should all be quick (85-90% pace) and unbroken. Scale box height, Toes-to-Bars to Hangling Leg or Knee Raises, and Burpees to Squat Thrusts as needed.

Post rounds, reps, and partner to comments.

Cam and Kayeigh kicked some serious ass at yesterday’s Pull for Pride! Cam Deadlifted 286 lbs (a 21 lb PR!) and Kayleigh pulled 375 lbs (a 15 lb PR!). Congrats, you two!

TODAY: Starting Strength Total at CFSBK

Want to see more strong people lifting lots of weight? Coach Jeremy and Coach Margie’s Starting Strengthers will wrap up their eight-week cycle today starting at 2:00pm. Lifters will be testing their 1RMs in the Back Squat, Press, and Deadlift. All are welcome to come by, hang out, and do some cheering!

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Yesterday’s Whiteboard: Back Squat / Front Squat | Row, KB Swings
Why Your Pulls Feel Ten Times Heavier Than Your Lifts Catalyst Athletics
American Ninja Warrior‘s Level Playing Field The Outline

Back Squat / Front Squat

Tempo Back Squat (41×1):
2 x 6

Heavier than week.

Tempo Front Squat (41×1):
1 x 6

Heavier than week.

Post loads to comments.
Exposure 7 of 8
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5 Rounds for Time:
25/20 Calorie Row
10 Russian Kettlebell Swings 32/24kg

Post time and Rx to comments.

Cash Out: 1 mile jog, easy pace

CFSBKers worshiping at The Church of the Kettlebell | Photo by Robert C.

Today! CFSBK at Pull for Pride

Cam C. and Kayleigh R. will be competing in the Pull for Pride today at 3pm (lifting starts at 4pm) at Murder of Crows Barbell Club. 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. Head over to Crow Hill and cheer our lifters on! Better still, you can sponsor Cam here.

Tomorrow! Starting Strength Total at CFSBK

Coach Jeremy and Coach Margie’s Starting Strengthers will wrap up their eight-week cycle tomorrow starting at 2:00pm. Lifters will be testing their 1RMs in the Back Squat, Press, and Deadlift. All are welcome to come by, hang out, and do some cheering!

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Yesterday’s Whiteboard: Rest Day
The Strange Brain of the World’s Greatest Solo Climber Nautilus
Joy & Spain CrossFit Journal

A post shared by CrossFit South Brooklyn (@crossfitsouthbrooklyn) on Jun 7, 2017 at 11:23pm PDT

From our Instagram account: “CFSBKer Sarah C. takes on CrossFit Games Regional Event 6. Crushed it!”

This Week at CFSBK in Review

1. Lesley O. is our June Athlete of the Month. Congrats, Lesley!

2. Cam C. and Kayleigh R. will be competing in the Pull for Pride tomorrow at 4pm 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. Head over to Crow Hill and cheer our lifters on! Better still, you can sponsor Cam here.

3. Rachel H. is planning to go to the Power Monkey Fitness Camp in October and would like to assemble a group of CFSBKers to go with her. Groups of 5 or more people get a sweet discount, and she needs just 2 more people! The camp takes place October 1st through 7th in Crossville, TN. Contact Rachel at rthsiung [at] gmail.com if you’re interested!

4. Our recent lost and found dump is up on our Flickr account. Please claim your lonely items before we donate them to CHIPS in two weeks!

5. Mo and Kat recently moved to Sweden, and we’ll miss them very much! On Wednesday, we posted Mo’s farewell message to the CFSBK community.

6. In a new installment of Behind the Desk, we learned more about Kate T., aka “Tik-Taks” (maybe). You can look forward to more interviews with your favorite front deskers in the coming weeks!

7. Last but not least, Coach Jeremy and Coach Margie’s Starting Strengthers will wrap up their eight-week cycle on Sunday, June 11th starting at 2:00pm. Lifters will be testing their 1RMs in the Back Squat, Press, and Deadlift. All are welcome to come by, hang out, and do some cheering!

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Yesterday’s Whiteboard: Clean and Jerk | Run, Power Cleans, Bar Muscle-Ups
Too Much Volume or Not Enough Fitness? The Russells
Your Thoughts Can Release Abilities Beyond Normal Limits Scientific American

Clean and Jerk Complex

Every 90 seconds for 8 rounds:
Clean High Pull + Low Hang (1″) Clean + Split Jerk

Work up to a heavy load for the day.

Post loads to comments.

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4 Rounds for Time:
270m Run
12 Power Cleans 135/95
3 Bar Muscle-Ups

The Power Cleans should be light, done in 2-3 quick sets or unbroken on the fast end. Scale the Bar Muscle-Ups to Jumping Bar Muscle-Ups or 3 Chest-to-Bar Pull-Ups + 6 Push-Ups as needed. Aim for even splits on all rounds (i.e., don’t come out blazing only to flame out).

Post time and Rx to comments.

Behind the Desk: Kate T.

Over the next month or so, you can look forward to new installments of our Behind the Desk series, about our beloved and much appreciated front desk staff! These CrossFitters take care of the important duties of checking in our members, handling walk-ins, tidying up after classes, and so many other things that it would take forever to list them. They are the glue that holds this gym together.

Last time, it was Karina S. And now (drum roll, please)…

Name (and any nicknames): 

Kate; “Tatch”—never came by many nicknames, so I’m open! DO has been trying to make “Tik-Taks” happen, but we’ll see.

Where were you born and where did you grow up?

Born in Elmira, NY, and moved around a bunch between then and now—6 states later I’m back in NY. Spent most of my growing up years (middle and high school) in Cecil County, Maryland.

How long have you been CrossFitting, and how did you arrive at CFSBK?

Started CrossFitting here at CFSBK last August. I was always an athlete (volleyball, basketball, tennis in high school; tennis and then rugby in college), but “fitness” was just a result of sports, not something I ever worked on. After a decade or so of half-assed gym memberships, occasional pick-up games, and sitting at a desk, I knew I needed to do something more committed. My coworker (and fellow CFSBKer), Jen B., invited me to join her for the Sunday Intro Class here and I was immediately hooked (if a little intimidated).

Program your nightmare workout:

They are all terrifying/terrible. I am inherently lazy, but competitive and motivated by teamwork. CrossFit has been cool because I just need to get to the gym, and then hey look, I’m actually doing things! That said, workouts with Dumbbell Thrusters are particularly nightmarish.

What are you recommending right now?

I’ve been a podcast junkie lately. Favorites are RadioLab, Myths & Legends, and S-Town.

What are you up to when you’re not at 597 Degraw Street?

I’m a librarian working full time for a social-sector capacity building organization called Foundation Center. You can also find me at the LIU-Brooklyn library about once a week. I spend a lot of time traveling, networking, and presenting to nonprofit grantseekers and attending library conferences (which are more fun than you think, I promise). Otherwise, I like to wander around Brooklyn and the Internets.

What are three things you can’t live without?

1) All the water. I probably drink a gallon a day.
2) Burt’s Bees Pomegranate lip balm.
3) Comfortable footwear. You might have seen me rocking the socks and sandals behind the desk. No regrets!

Any front-desk public service announcements?

I will learn all your names eventually, I promise!

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Yesterday’s Whiteboard: Back Rack Reverse Lunges | Double-Unders, Front Squats, Ring Dips
How to Build a Long-Lasting Habit Without Falling Off the Boat CrossFit Invictus
How Whales Got to Be So Enormous Scientific American