Split Squat / Bench Press Superset*

A1) Tempo (31×1) Split Squat:
3 x 12e

Set back foot on a 16-20 inch box and load as appropriate with dumbbells or kettlebells held goblet style.

A2) Tempo (31×1) Bench Press:
3 x 12

Start at a moderate load and aim to increase through 8 weeks. The last few reps of each set should be tough, but the goal is no misses.

*Warm up and then perform a set on each leg of Split Squats, followed by a set of Bench Presses. Repeat for 3 work sets of each, resting about a minute between movements. Use a 31×1 tempo for both movements.

Post loads to comments.

_____________________

For Time:
500m Row
40 Box Jumps 24/20
30 Kettlebell Swings 24/16
20 Burpees
10 Pull-Ups

Try to maintain an aggressive pace on this short chipper. All sets should be on the quick side and unbroken on the fast end.

Post time and Rx to comments.
Exposure 1 of 8

Photo by Thomas H.

New Training Cycle Template

Training Cycle Dates: M 7/3/17 – Su 9/3/17
Crush Week: M 9/4/17 – Su 9/10/17
Transition Week: Will be the first week of the following cycle, starting September 11th

Goals: To continue building muscle and tendon strength with tempo work on the slow lifts, including weekly unilateral work, and complexes on the Olympic lifts. Conditioning work will be couplets and triplets. One day each week will have dedicated skill work prior to a longer WOD.

Monday – Tempo Split Squat / Tempo Bench Press Superset

Warm up and then perform a set on each leg of Split Squats followed by a set of Bench Press. Repeat for 3 work sets of each, resting about a minute between movements. Use a 31×1 tempo for both movements.

Week 1: 3 x 12
Week 2: 3 x 12
Week 3: 3 x 10
Week 4: 3 x 10
Week 5: 3 x 6 (Back off week. Use the same load as Week 1)
Week 6: 3 x 10 (Heavier than Week 3)
Week 7: 3 x 8
Week 8: 3 x 6

Start Week 1 at a moderate load and aim to increase through the 8 weeks. The last few reps of each set should be tough but the goal is no misses on either lift.

Wednesday – Tempo Back Squat + Tempo Front Squat

2 sets of Back Squats, followed by one set of Front Squats

Week 1: 2 x 8, 1 x 8
Week 2: 3 x 8, 1 x 8
Week 3: 2 x 6, 1 x 6
Week 4: 2 x 6, 1 x 6
Week 5: 2 x 4, 1 x 4 (Back off week. Use the same load as Week 1)
Week 6: 2 x 6, 1 x 6 (Heavier than Week 4)
Week 7: 2 x 4, 1 x 4
Week 8: 2 x 2, 1 x 2

Use last cycle’s volume numbers to inform on where you should start these, or work backwards and aim to make doubles at your most recent 1-rep max.

Thursday

Snatch complexes and pulls

Saturday

METCON FUNDAY

Varied mixed-modal metcons of longer duration than our usual time domain, including partner workouts

Sunday

Clean and Jerk complexes and pulls

See the Current Programing Cycle page for our new standardized warm ups!

Tomorrow’s Schedule

Don’t forget! We’ll be running pn a limited schedule tomorrow July 4th. We’re offering Open Gym from 9am to 12pm that day. All other classes are cancelled!

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Yesterday’s Whiteboard: “Nancy”
People Who Exercise May Have Bigger Brains Time
Jasmine Moghbeli, Badass Astronaut The New Yorker

“Nancy”

5 Rounds for Time:
400m Run
15 Overhead Squats 95/65

Post time and Rx to comments.
Compare with 4.20.17

Register Now for the Active Life Bulletproof Workshop at CFSBK!

Where: 608 Degraw
When: Sunday, July 16th 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.

Flexibility and Mobility

At the workshop we assess:

• Where your flexibility and mobility is limited
• How limited flexibility and mobility impacts training and can lead to injury and reduced performance
• How to modify workouts based on flexibility and mobility limitations

Strength Balance

At the workshop we test:

• How balanced your lower body is
• How balanced your upper body is
• How strong your legs are working together vs. working alone

Based on these assessments and tests, we can tell you which (if any) Bulletproof Programs are appropriate or if you need more advanced 1-on-1 programming from one of our doctors.

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.

Come 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!

For more info, check out this workshop overview video filmed at CFSBK!

REGISTER HERE!

4th of July Schedule

We’ll be running a limited schedule this Tuesday, July 4th. We’re offering Open Gym from 9am to 12pm that day. All other classes are cancelled!

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Yesterday’s Whiteboard: Bench / Row WOD
Good (and Bad) Ways to Help a Dog Afraid of Fireworks Scientific American
Learning to Love the Process CrossFit

Bench Press / Row

5 Rounds:
5 Bench Presses, as heavy as possible
250m Row for Time

Rest as between rounds.

This is a variation on a WOD we’ve programmed a few times over the years. Work up to as heavy a load as possible on the Bench Press while still making all 5 reps. Your score for the Bench Press portion is the total poundage moved for all 5 work sets; however, if you miss a rep and only complete 4 then you score a 0 for the Bench Press on that round. There is no time component for the entire, round but you’ll score each 250m erg sprint. The intent is to go all out on the row. Set the monitor up to count down 250m and score your time for that as well. Rest as needed (probably around 2- 3 minutes) between rounds. Score total pounds moved in sets of 5 and total time for the erg sprints.

Post total pounds, total time, and Rx to comments.

Hail to the Team at CrossFit Queens

Our friends at CrossFit Queens are organizing the next in their series of “Hail to the…” competitions, Hail to the Team! This partner competition takes place on 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. Coach KHarpz and Katie E. have already signed on as a team, and we encourage more of you to represent CFSBK! The workouts are very doable. For example, here’s Event 2:

Rx’d
For time:
15 Chest-to-Bar Pull-Ups
30 Wall Balls 30/20
450m Row

Scaled
For time:
15 Jumping Chest-to-Bar Pull-Ups
30 Wall Balls 20/14
450m Row

Partner A performs entire workout, and then tags Partner B into to do the same. Score is total time. There is a 12 minute cap.

What are you waiting for? Find a partner and sign up!

GO HERE for more info and to register.

CrossFit Journal at CFSBK Today

Michael from CrossFit Journal will be at the gym all day today to shoot content for a series about affiliation, best practices, and lessons learned from affiliates that have been operating for a decade (that’s us!). Say “hi” and show him some CFSBK love!

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Yesterday’s Whiteboard: Rest Day
Maybe Being Forgetful Isn’t Such a Bad Thing NY Mag
74 Years Young and Still Lifting Weights The Evening Sun

“Dear Diary— Today I was a TFBA” | Photo by Thomas H.

This Week at CFSBK in Review

Feeling crushed by Crush Week? Too tired to scroll back through this week’s posts? Well, kick back and let us do the work for you…

1. CrossFit Journal will be at the gym over the weekend to shoot content for a series about affiliation, best practices, and lessons learned from affiliates that have been operating for a decade (that’s us!). Give ’em some CFSBK love!

2. Our friends at CrossFit Queens are organizing the next in their series of “Hail to the…” competitions, Hail to the Team! This partner competition takes place on 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. We’d love to see as many CFSBKers as possible sign up! See Monday’s post for details.

3. Coach David discussed our CrossFit Preschool program in the latest issue of Box Pro. In “How to Run a Preschool Class,” David talks to Heather Hartmann about the ins and outs of running a fitness class for 3 and 4-year-olds. Check it out!

4. Save the date! On Friday, July 21st at 8pm (after Open Gym), a CFSBK Movie Night returns. And we want you to help us pick the movie! Head on over to the event page to vote.

5. On Sunday, July 16th, CFSBK will again host a Bulletproof Assessment Workshop. 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. Go here for more info and to sign up!

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Yesterday’s Whiteboard: Clean | Burpees, Front Squats, C2B Pull-Ups
The Reason Coffee Helps You Get Going Farnam Street
Alessandra Pichelli’s CrossFit Games Training Playlist Morning Chalk Up

Clean

Take 10 minutes to warm up to a heavy single Clean.

Post loads to comments.

_____________________

For Time:
6-9-12-9-6
Burpees Over-the-Bar
Front Squats 185/125
Chest-to-Bar Pull-Ups

The Burpees are lateral to the bar. The Front Squats come off the floor and should be heavy for you. First rep of any set can be a full Clean. Scale the Chest-to-Bar Pull-Ups to Chin-Over-Bar, Banded, or Ring Rows as needed.

Post time and Rx to comments.

A post shared by CrossFit South Brooklyn (@crossfitsouthbrooklyn) on Jun 27, 2017 at 5:36pm PDT

From our Instagram account: “CrossFit Journal will be at CFSBK all week filming for an upcoming series on best practices and lessons learned from an affiliate that’s been in the game for 10 years now. Michael Dalton from CFHQ will be checking out our specialty classes and joining our community through Sunday. Please show him that SBK love!”

Register Now for the Active Life Bulletproof Workshop at CFSBK!

Where: 608 Degraw
When: Sunday, July 16th from 2-7pm. A 20 minute snack break will be include.
Who: Hosted by Coach K HarpZ and other members of the ActiveLife 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.

Flexibility and Mobility

At the workshop we assess:

• Where your flexibility and mobility is limited
• How limited flexibility and mobility impacts training and can lead to injury and reduced performance
• How to modify workouts based on flexibility and mobility limitations

Strength Balance

At the workshop we test:

• How balanced your lower body is
• How balanced your upper body is
• How strong your legs are working together vs. working alone

Based on these assessments and tests, we can tell you which (if any) Bulletproof Programs are appropriate or if you need more advanced 1-on-1 programming from one of our doctors.

Come Ready To Train

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

Come 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!

For more info, check out this workshop overview video filmed at CFSBK!

REGISTER HERE!

_____________________
Yesterday’s Whiteboard: “Morrison”
How to Meditate The Outline
This Artist’s Deceptive Drawings Seem to Move Between Dimensions Atlas Obscura

“Morrison”

For Time:
50-40-30-20-10
Wall Balls 20/10, 14/9
Box Jumps 24/20
American Kettlebell Swings 24/16kg

There is a lot of volume in this Hero Workout, so scale appropriately. If you can do the prescribed weight/height then go for it. Otherwise, scale the weight/height as needed. The volume scale is:

40-30-20-10

This cuts the volume by a third, and is a hell of a workout in its own right.

Post time and Rx to comments.
Compare with 12.14.16

Scott M. testing his 1RM last week | Photo by Thomas H.

Movie Night Returns!

Save the date! On Friday, July 21st at 8pm (after Open Gym), a CFSBK summer tradition returns. No, we’re not talking about sweating through multiple t-shirts in one class. And we’re not taking about jockeying for that one really good spot under the Big Ass Fan in 597. We’re talking about Movie Night! And we want you to tell us which of the following movies we shoud show:

• Space Balls
  
• Coming to America
• Say Anything…

Please leave a comment on the event page to vote for your preference! Movie Night will be BYOB. Come for some fitness, stay for some fun!

4th of July Schedule

We’ll be running on a limited schedule on Tuesday, July 4th. We’re offering Open Gym from 9am to 12pm that day. All other classes are cancelled!

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Yesterday’s Whiteboard: Rest Day
The Scienfitic Reason You Should Get Drinks With Friends This Week Rodale Wellness
Minor League Baseball Gives Us The Corgi Races We Need Vice

CFSBK Kids in Box Pro Magazine

“The sooner we can get kids exposed to things like forward rolls and walking backwards and bear crawls and hopping on one foot, hopping on two feet, the more they’re going to learn how to move their bodies in space.” That’s Coach David discussing our CrossFit Preschool program in the latest issue of Box Pro. In “How to Run a Preschool Class,” David talks to Heather Hartmann about the ins and outs of running a fitness class for 3 and 4-year-olds. So cool! 

You can also learn more about how we do CrossFit with the little ones in Inside the Affiliate‘s “5 Things I’ve Learned from Working with 5-Year-Olds.” And, of course, if you have kids from ages 3 to 17, you can check out our CrossFit Preschool, Kids, and Teens program page!

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Yesterday’s Whiteboard: “Fran”
Arthur “The Iron Master” Saxon, a True Strength Visionary BarBend
You Do Not Think Alone Scientific American

“Fran”

For Time:
21-15-9
Thrusters 95/65
Pull-Ups

This is the classic CrossFit couplet that has inspired and hooked so many CrossFitters over the years. So simple, yet so potent. The intention is for this to be brutally fast. The fastest times world-wide are completed unbroken and under 2 minutes. Scale accordingly. However, as always, there’s is room to gut out Rx’ing a benchmark such as this at a load or degree of difficulty that’s at the edge of your ability so you might also consider that when deciding what your “Fran” will look like today. Top athletes complete the reps unbroken and with minimal rest but your (and my) Fran might be very different. If you can do the 21 thrusters unbroken but then you wind up in a world of shit for the 21 Pull-Ups, then you should probably break those Thrusters up! Do you rest too much during the 15s? Have a strategy to minimize rest like: 3-5 breaths between sets or a controlled 3-5 count in your head. In any case, have a plan that is honest to your level of ability. Let your judge know your plan and ask them to help keep you to it. And as always, have fun!

Sub Jumping Pull-Ups or scale volume as needed. Use lighter bars and larger bumps as available to save the 10s and 15s!

Post time and Rx to comments.
Compare with 12.17.16

Here’s a fun video featuring CrossFit athletes talking about their first CrossFit workouts. What was your first? Tell us in the comments!

Hail to the Team at CrossFit Queens

Our friends at CrossFit Queens are organizing the next in their series of “Hail to the…” competitions, Hail to the Team! This partner competition takes place on 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. Coach KHarpz and Katie E. have already signed on as a team, and we encourage more of you to represent CFSBK! The workouts are very doable. For example, here’s Event 2:

Rx’d
For time:
15 Chest-to-Bar Pull-Ups
30 Wall Balls 30/20
450m Row

Scaled
For time:
15 Jumping Chest-to-Bar Pull-Ups
30 Wall Balls 20/14
450m Row

Partner A performs entire workout, and then tags Partner B into to do the same. Score is total time. There is a 12 minute cap.

What are you waiting for? Find a partner and sign up!

GO HERE for more info and to register.

CrossFit Journal at CFSBK

A little heads-up: a crew from CrossFit Journal will be at the gym this week, Monday through Sunday, to shoot content for a series about affiliation, best practices, and lessons learned from affiliates that have been operating for a decade (that’s us!). They arrive today and will begin production on Tuesday. Say “hi” and get ready for your 15 minutes of fame!

_____________________

Yesterday’s Whiteboard: Snatch
The Banded March CrossFit Journal
Athlete Centric Coaching Training Think Tank

Snatch

1-1-1-1-1

Post loads to comments.

_____________________

5 Rounds (or 20 Minutes):
50′ Single-Arm Farmer Carry, Left*
50′ Single-Arm Farmer Carry, Right*
270m Run

Begin the carries with your weaker side. If you’re not sure which side is weaker, use the first round to figure it out then go as heavy as you can handle on the weaker side.

Post work to comment.

Coach McDowell during his last day of classes. We’ll miss you, McDiesel! |Photo by Thomas H.

Today: Sunday CrossFit Kids Is Back!

10am CrossFit Preschool and 11am CrossFit Kids return to our Sunday schedule starting today! 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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Yesterday’s Whiteboard: Back Squat | Double-Unders, Wall Balls, Hollow Holds
5 Ways to Get a Better Finish in the Snatch Catalyst Athletics
The Kids’ Books You Wish More People Remembered Atlas Obscura

Back Squat

Performance
1-1-1-1-1

Fitness
3-3-3-3-3

Establish a new 1RM or 3RM. Use spotters on all heavy sets.

Post loads to comments.
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EMOM x 15 (5 rounds each):
A) 30 Double-Unders
B) 15 Wall Balls
C) :30 Hollow Hold

The jump rope and Wall Balls should be completed unbroken (barring a trip-up) and well before the 30-second mark on the fast end. Scale accordingly.

Post work to comments.

Happy Pride Week! Check out our recent Instagram post of Jayson S. and other CFSBKers rocking the CFSBK Pride shirt

Tomorrow: 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 tomorrow! 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.

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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Yesterday’s Whiteboard: Rest Day
To Train an Athlete, Add 12 Minutes of Meditation to the Daily Mix NY Times
Sugar-Free Zone with Kathy and Michael Dalton CrossFit Journal