Back Squat / Front Squat

Back Squat:
2 x 10

Front Squat:
2 x 10

Move directly from the Back Squat to the Front Squat. Heavier than last week. These should move fast throughout the entire cycle. Increase weight only as appropriate.

Post loads to comments.
Exposure 6 of 8
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5 Rounds
AMRAP 1 Minute:
Double-Unders
Rest 1 Minute
Wall Balls 20/10, 14/9
Rest 1 Minute

The goal is to score consistently across the 5 rounds.

Post reps and Rx to comments.

It’s not really a CFSBK Potluck until adults end up in the bounce house

TONIGHT’S THE NIGHT: The CFSBK Community Potluck

It’s finally time for the CFSBK Community Potluck. This event is open to everyone and all are encouraged to come. The fun starts at 7pm! Here’s everything you need to know…

Your dish doesn’t have to be paleo, but please use whole foods where possible. We’ll vote on the top 3 dishes, so bring your best recipe! You may, of course, opt to bring a healthy dessert. 

We can’t wait to see you there!

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5 Steps for Restful Sleep After Late Night Workouts BarBend
Get Up and Move. It May Make You Happier NY Times

From our Instagram account: “CFSBK representing at the Women’s March on Washington in DC. Our gym is a place where everyone is accepted for who they are, then challenged to get better.”

TOMORROW at 7pm: Join Us for the CFSBK Community Potluck

We’re excited to get everyone in house to break bacon and socialize together outside of classes. This event will simultaneously kick off the new year, support the Look, Feel, Perform Better Challenge, and bring folks from all times and corners of the gym together. This event is open to everyone and all are encouraged to come.

Your dish doesn’t have to be paleo, but please use whole foods where possible. We’ll vote on the top 3 dishes, so bring your best recipe! You may, of course, opt to bring a healthy dessert. 

We can’t wait to see you there!

_____________________
Yesterday’s Whiteboard: Power Clean and Jerk | Chipper WOD
Sober Second Chance CrossFit Journal
Society Becomes Less Trusting When More People Don’t Have Health Insurance NY Mag
Anthropologists Now Believe That Early Man Evolved Opposable Thumbs to Give Each Other Thumbs Up

Power Clean and Jerk

Every minute on the minute x 10 minutes:
Power Clean + Mid-Hang Clean + Power Jerk

Build to a heavy load on the complex.

Post loads to comments.
Exposure 6 of 8

_____________________

Performance
For Time:
50 Calorie Row
40 Handstand Push-Ups
30 Chest-to-Bar Pull-Ups
20 Burpees

Fitness
For Time:
20 Burpees
30 Pull-Ups
40 Push Presses 95/65
50 Calorie Row

Post time and Rx to comments.

Coach Jeremy sends Chainsaw Charlie into lift at last year’s Iron Maidens Raw Open

The Iron Maidens Raw Open and the Stay Strong Scholarship 

You probably know that The Iron Maidens Raw Open, our women-only powerlifting meet slated for February 18th, is one of our most anticipated events of the year. 60 women, from CFSBK and beyond, will test their strength at Back Squat, Bench Press and Deadlift.

For the second year in a row, Iron Maidens lifters will raise funds to support the Stay Strong Scholarship. The Iron Maidens Stay Strong Scholarship is operated by Grace Outreach, a South Bronx based non-profit that works with women to further their financial goals and gain financial independence. Students at GO face significant financial barriers to starting college. They are first generation college students who are low-income and working to support their families.

All of the money we raise supports a scholarship fund that pays for 80% of college tuition for undocumented students or women who have been victims of predatory for-profit colleges. Students in these financial situations have no access to financial aid dollars and the undocumented students are ineligible for most scholarships.

Now, more than ever, we are proud to be giving this necessary support to undocumented women who are working to improve their lives through education. This scholarship rewards persistence—the grit and determination to keep going during hard times. We believe this recognizes and addresses the reality our students face, and also captures the essence of the Iron Maidens Competition.

How can you get involved? If you’re an Iron Maidens competitior, make sure you’ve signed up through the Crowdrise page, and get started with fundraising by reaching out to your friends, family, and professional networks. If you’re not competing, show some love by donating to your favorite lifter(s) through the 2017 Crowdrise campaign here.

Join Us for the CFSBK Community Potluck this Saturday at 7pm

We’re excited to get everyone in house to break bacon and socialize together outside of normal classes. This event will simultaneously kick off the new year, support the Look Feel Perform Better Challenge, and bring folks from all times and corners of the gym together.

This event is open to everyone and all are encouraged to come. See the event page for more details, and post in the comments there to let us know what you’re planning to bring. We can’t wait to see you there!

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Yesterday’s Whiteboard: Front Rack Step Ups and Chin-Ups
The Only Way We Can Fight Back Is to Excel NY Times

Front Rack Step-Ups / Chin-Ups Superset*

1A) Front Rack Step-Ups

Perform 3 x 8-12 reps on each leg. Start the cycle light enough to make 12 reps on each leg without too much difficulty, and move up in weight week to week from there. Use your non-dominant leg to set the weight and only do as much weight and as many reps as that side can perform. The end goal by the end of the cycle is to perform 8-12 good reps on each leg with about 1/3 of your Back Squat 1-rep max. Use a height that allows you to be at full depth (hip crease below knee) when the working leg is on the box. Come to full standing using the working leg before the trail leg touches down for balance. Do not use the trail leg to help you stand up. Use the trail leg as little as possible to push off from, and use a tempo in which the down/eccentric phase of the movement is slower than the up/concentric phase. The barbell comes off the floor. Stop the set when you’re not sure you can do another rep or two (i.e., do not bail a bar on a box).

1B) Chin-Ups or Supinated-Grip Body Rows

Performance
Perform 4 sets of max reps. Once you can no longer clear your chin over the bar, your set is over. Each rep starts from a dead hang. Initiate the movement by pulling the shoulders down away from the ears and pull the elbows as far down and back as possible. If you can touch your chest to the bar on each rep, then do it. You should really be feeling these in your lats.

Fitness
Perform 3 challenging (but submaximal) sets of 2-4 reps using bands or a small partner assist as needed to achieve full range of motion, followed by a 4th set for max reps. These should be tough sets in a low rep range with the goal of performing around 10-15 total reps. If you can do them unassisted but only 1 at a time, then pepper in as many singles as you can in between sets of Step-Ups during the lifting segment. Start and finish the superset with a set of Chins to get all 4 sets in.

*Superset means that you perform a set of exercise A (in this case the Press) and then after a short rest, 30 to 90 seconds, you perform a set of exercise B (in this case the Chin-Ups or Supinated-Grip Body Rows). You then rest a short period before returning to exercise A and continue in this fashion until all warm up and work sets are completed.

Post work to comments.
Exposure 6 of 8
_____________________

AMRAP 12 Minutes:
12 Burpees
12 Toes-to-Bars
12 Push Jerks 115/80

Sub Hanging Leg or Knee Raises as needed. The barbell weight should be on the light side of medium and unbroken on the fast end.

Post rounds, reps, and Rx to comments.

Functional Rehab with Dr. Jason Fidler

Got issues with your tissues? Shoulder pain with overhead movements? Back pain after deadlifts? 

Practice doesn’t make perfect, it makes permanent, and the ramifications of compromised movement patterns don’t often rear their ugly heads until much later. Don’t let these things fester and become a limiting factor in your training.

Muscle and joint pain that develops insidiously over time is there for 2 main reasons. First, its purpose is to prevent you from making things worse. And secondly, it’s letting you know that you’re not moving well and something needs to change. Getting a thorough range of motion and stability assessment with Dr. Jason Fidler, conveniently 1 floor above our gym, is a great way to hone in on the root of the problem. Find out what you need to prioritize and how to take care of it on your own. Dr. Fidler has been CrossFitting since 2008 and a member of CFSBK for 7 years. He is familiar with CFSBK’s programming and can offer useful substitutions and/or mobility strategies to complement the WOD. He can also communicate orthopedic issues with coaches when necessary. Major insurances accepted and discount out-of-pocket cash rates for CFSBK members. Get help unlearning poor movement patterns or behaviors outside of the gym so you’re not suffering inside. You’ve got a standing desk? Great. Learn how to calibrate it properly. Need one? Come get a letter of medical necessity for your job. After all, Darwin said that “It’s not the strongest of species that survives, nor the most intelligent that survives. It is the one that is most adaptable to change.” Thus, learning how to adapt to the workplace environment and practicing easy-to-learn spinal hygiene is a worthwhile endeavor and an effective way to remove barriers limiting your performance.

Check out Dr. Fidler’s website for more info and scheduling.

Here’s how people describe a typical visit on Yelp.

News and Notes

• Interested in volunteering for Iron Maidens? We’d love your help! There are a variety of ways to be involved. Fill out this volunteer form to learn more and share your availability.
• Speaking of volunteering, the CFSBK Community Potluck is THIS SATURDAY. We  need some volunteers to help set up before and clean up afterwards. To help set up, arrive by 6:30 PM! E-mail our Events Coordinator Danae M. at Events [at] crossfitsouthbrooklyn [dot] com to let her know you’re available.
  
• HEAR YE, HEAR YE: We have a bunch of your stuff in our Lost and Found. Come ‘n’ get it before we donate it to CHIPS in two weeks.
  

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Yesterday’s Whiteboard: Rest Day
How to Compete in the Open CrossFit
The Case Against “Whole Grain” and “Whole Wheat” Breads Time

Video of the Week: Chris C., Constance T.’s son who got her into CrossFit, recently founded the Westside Athletes Association. WAA is a not-for-profit organization dedicated to transforming the lives of Bay Area teens by making functional fitness programs available in local schools. Check out his first video!

• Schedule Change: Tonight’s 7:30pm Pilates class is cancelled.
  

Join Us for CFSBK’s Community Potluck This Saturday, January 28th at 7pm

We’re excited to get everyone in house to break bacon and socialize together outside of classes. This event will simultaneously kick off the new year, support the Look, Feel, Perform Better Challenge, and bring folks from all times and corners of the gym together. This event is open to everyone and all are encouraged to come.

Your dish doesn’t have to be paleo, but please use whole foods where possible. We’ll vote on the top 3 dishes, so bring your best recipe! You may, of course, opt to bring a healthy dessert. 

We can’t wait to see you there!

_____________________
Yesterday’s Whiteboard: Barbell Metcon
12 Wrist Mobility Drills to Do at Work and Before Lifting BarBend
So You’ve Given Birth… Now What? Training Think Tank

Barbell Metcon

Performance
For Time:
5-4-3-2-1
Cleans 205/135
Bar Muscle-Ups

Fitness
For Time:
5-4-3-2-1
Power Cleans 135/95
Front Squats
Jumping Bar Muscle-Ups

The Power Clean weight should be manageable for you and the Front Squats should be unbroken. Sub Jumping Chest-to-Bar Pull-Ups as needed.

Post time and Rx to comments.

Diapers & Dumbbells: Lift, Laugh, Learn, Love.

Crossfit South Brooklyn is excited to introduce Diapers & Dumbbells, a postpartum fitness class designed to help new mothers safely return to exercise, connect with other parents, and develop the strength they need to support their growing babies. Classes start next Monday, January 30th!

Diapers & Dumbbells is a one-hour class that focuses on postpartum rehabilitation, restorative exercises, strength training, and conditioning and includes time for socializing with other parents and their babies. It provides a supportive and educational environment and is appropriate for individuals with or without previous CrossFit experience. Classes are open to mothers (and partners) of all fitness levels and their pre-crawling/pre-walking babies. Scaling options are available to allow anyone to participate and progress. Bring your baby and enjoy an hour of fitness and community.

Classes are led by two coaches to ensure close attention to each participant and help parents manage their babies so they can get the most out of class.

Diapers & Dumbbells takes place at Crossfit South Brooklyn’s 608 Degraw Street location, between 3rd and 4th Avenues. Our facility includes new changing rooms (with showers and towel service) that may serve as a private nursing, pumping, or diaper-changing station.

We encourage new parents or parents-to-be to contact us with any questions at Melissa [at] CrossfitSouthBrooklyn.com

Schedule
Monday: 11am-12pm
Wednesday: 11am-12pm

Pricing
Single Class Drop-In: $25
10-Class Punch Card: $200
20-Class Punch Card: $360 

Members of CrossFit South Brooklyn may use their existing memberships to drop in to this class; however, anyone and everyone is welcome as there are no prerequisites for this class. You can also purchase a punch card for this and our other specialty classes: Yoga, Short Circuit, Active Recovery, and Pilates.

What to Bring
Along with yourself and your baby, we recommend that you bring typical baby changing supplies as well as a blanket to lay your baby on. We suggest bringing your baby to the class in a stroller so that they may be comfortable and easily wheeled around the gym during class.

Coaching Staff
Melissa Loranger, DPT:  Melissa received her Doctorate in Physical Therapy from Hunter College and is a licensed Physical Therapist in the state of New York. She has been a CrossFit coach and personal trainer at CFSBK since March, 2012. Melissa is also new mom to a 4-month-old baby girl. 

Sasha Slocombe: Sasha has worked with families as a parent-baby yoga teacher for 17 years and as a labor-support doula for 10 years. Her three children are her greatest teachers.

Lauren Borducci: Lauren is a personal trainer and wellness coach who works with individuals of wide-ranging ages and experience. She has coached a variety of CrossFit classes and has been developing her yoga practice for 20 years.  Lauren has two daughters (ages 8 and 6) who have been, and continue to be, a fun and inspiring part of her focus on health and fitness.

Note
If you have gently used boppys or toys appropriate for babies one year and under, please feel free to donate them for use in this program. Donations can be dropped off at the Front Desk.

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Yesterday’s Whiteboard
The Bar Muscle-Up with Boz CrossFit
How to Do Bar Muscle-Ups Barbell Shrugged

Power Snatch

Every minute on the minute x 15:
1) 3 Power Snatches 135/95
2) 10 Toes-to-Bars
3) 30 Double-Unders

The Power Snatch should be on the medium-heavy side. Touch-and-go on the fast side but quick singles are okay. Sub Hanging Leg or Knee Raises for Toes-to-Bar and 15 attempts or 60-90 Single-Unders for dubs as needed. The goal is to have at least 10-15 seconds of transition time.

Post work and Rx to comments.
Exposure 5 of 8

_____________________

2 Round for Time:
50 Squats
270m Run

Go hard. No pacing.

Post time to comments.

Squats are on tap for today’s metcon! Here’s Alli C. doing some a couple weeks ago | Photo by Thomas H.

• Join Coach Fox for the second Look, Feel, Perform Better Info Session, “Nutrient Timing Simplified,” today at 12:00pm in the Annex. As always, an open Q&A will follow the brief lecture. See the event page for more details.
• Also this afternoon: the next Iron Maidens Lift’n’Learn session starts at at 2pm! The session will focus on practicing the powerlifting commands used at Iron Maidens, followed by a discussion about fundraising.

Fit 55+: Staying Strong, Mobile, and Able

What is Fit 55+? 
Fit 55+ is a strength and conditioning class for older adults who want to move and use their bodies and are not content to simply sit on the couch getting older. Research points to development of chronic disease in older populations not as a consequence of aging alone, but as a product of decreased activity and less-than-healthy lifestyle choices. Strength training and conditioning can help both stave off, as well as reduce, the effects of many chronic diseases. As the old adage goes: “If you don’t move it, you lose it.”

Fit 55+ will help you:

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

Who is this class for?
Any older adult who wants to exercise in a fun, safe, and inclusive manner. Whether you’re a total newcomer to resistance training or more of a veteran, our classes will challenge you to become better.

What does a class look like?
A typical class will start with a series of light warm up movements to get your heart and joints ready for exercise.

From there we’ll move onto the strength training portion of class, using a variety of tools to help you develop strength. You’ll use both weight training and bodyweight exercises of the upper and lower body to develop and maintain muscular strength and joint integrity.

After the strength training portion of class we’ll move on to the conditioning portion. Here the goal is to get a bit sweaty and elevate your heart rate for a while to improve heart function and lung capacity. To this task we’ll use a variety of equipment and modes like: rowing machines, exercise bicycles, sled pushes, sandbag training, and bodyweight exercises, in addition to many others. The variety keeps it engaging and more fun (we think) than just walking on a treadmill for an hour.

Finally, we’ll end with a few cool down stretches to relax your heart rate and your mind before you head out of the gym.

Where and When do Fit 55+ classes meet?
Mondays and Thursdays at 11am at CrossFit South Brooklyn (597 Degraw Street between 3rd and 4th Avenues) located in the heart of Gowanus. We have served the local fitness community for nearly 10 years, growing from grassroots park-based workouts to our current location, which has two spaces with a total footprint of over 11,000 square feet. In addition to our spacious facility, we also have brand new locker rooms with showers, towel service, and bath products available for your convenience.

Pricing
Drop-In: $25
5-Class Card: $100
Monthly Unlimited (2x per week): $125

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Yesterday’s Whiteboard: Back Squat / Front Squat | Row, Push Press
Raised in the Box CrossFit Journal
How to Make an Alien Planet on Earth Atlas Obscura

Back Squat / Front Squat

Back Squat:
2 x 10

Front Squat:
2 x 10

Move directly from the Back Squat to the Front Squat. Heavier than last week. These should move fast throughout the entire cycle, increase weight only as appropriate.

Post loads to comments.
Exposure 5 of 8
_____________________

For Time:
27-21-15-9 Reps
Calories Rowed
Push Presses 115/75

The Push Press comes off the floor. The load should be medium-light and unbroken on the fast end.

Post time and Rx to comments.

Coach JB walks a group class through a metcon | Photo by Thomas H.

Tomorrow! The Look, Feel, Perform Better Info Session: Nutrient Timing Simplified

Does nutrient timing matter? In a word, yes. While it’s not the most important part of your nutrition, eating whole foods in the correct quantities is. If you have that part covered pretty well, then you can benefit from spacing out your macros based on your activity level from meal to meal and day to day. Also, we’re 2 weeks in! We’ll discuss taking an honest look at how you’re progressing toward your goals and what adjustments to make so you can meet them. Join Coach Fox tomorrow at 12:00pm in the Annex. As always, an open Q&A will follow the brief lecture.

Also Tomorrow! Join Us for the Next Iron Maiden’s Lift n’ Learn Session

All IM competitors and IM curious are welcome!
January 22, 2017
2-4pm 

Practicing the Commands and the Iron Maidens Stay Strong Scholarship
BYOProgram and plan to focus on practicing the judges’ commands for all three lifts at Iron Maidens. We’ll run through Squat, Bench Press and Deadlift to make sure you feel confident about following the rules during the meet.

At this final Lift’n’Learn before Iron Maidens, we’ll be discussing tips and techniques for raising money for the 2nd Annual Stay Strong Scholarship.

Danae M. will be  providing information about Grace Outreach students, how the Stay Strong Scholarship fund has worked over this past year, and our goals for keeping it going in 2017. Superstar fundraisers Bethany Erskine, Christina LaBrie, and Halston Bruce will be talking about how they raised so much money to support our scholarship students.

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Yesterday’s Whiteboard: Rest Day
The Secret to Pull-Ups CrossFit Journal
The Psychological Importance of Joining a March This Weekend NY Mag

Video of the Week: Laurie Nelson’s story of starting CrossFit in her 60s is a great one. It’s also yet another reminder that CrossFit is for everyone. Do you know someone over 55 who might benefit from training at CFSBK? Of course you do! So send them to check out our Fit 55+ class, which just launched this week!

1. Join Coach Fox for the second Look, Feel, Perform Better Info Session, “Nutrient Timing Simplified,” this Sunday, January 22nd at 12:00pm in the Annex. As always, an open Q&A will follow the brief lecture. See the event page for more details.

2. Also this Sunday: the next Iron Maidens Lift’n’Learn session starts at at 2pm! The session will focus on practicing the powerlifting commands used at Iron Maidens, followed by a discussion about fundraising. Danae M. will be  providing information about Grace Outreach students, how the Stay Strong Scholarship fund has worked over this past year, and our goals for keeping it going in 2017. Superstar fundraisers Bethany Erskine, Christina LaBrie, and Halston Bruce will be talking about how they raised so much money to support our scholarship students.

3. Another new class, Strong Fit meets tomorrow at 8am! Strong Fit will stimulate different energy systems/intensities, and include objects not normally seen in group class: the yoke, axle, sandbags, handles, ropes, and sleds. See the program page for more details.

4. On Wednesday, we introduced you to Front Desker and new CrossFit Kids coach Lynsey R.! We’ll continute to post profiles of our wonderful coaches as we update the Coaching Staff page.

5. The CFSBK Community Potluck is just over a week away, and we want you and your whole family to come! This event will simultaneously kick off the new year, support the Look, Feel, Perform Better Challenge, and bring folks from all times and corners of the gym together. Details are in yesterday’s post.

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Pressure vs. Balance in the Snatch & Clean Pull Catalyst Athletics
How I Got My Attention Back Back Channel

Power Clean and Jerk Metcon

Every minute on the minute x 15 minutes (5 each):
1) 3 Power Clean and Jerks 155/105
2) 6 Box Jumps 30/24″
3) 9 Wall Balls 20/12, 14/10

The barbell should be on the medium-heavy side for you. The Box Jumps and Wall Balls should be slightly above what you usually use.

Post work and Rx to comments.

_____________________

Tabata Mash-Up:
8 Rounds Each (8min)
Russian Kettlebell Swings
AbMat Sit-Ups

Post work to comments.

Science has proven that kids love bounce houses, which is why you and your kids (as well as significant others or anyone else you want to bring) should come to the Community Potluck. You can’t argue with science… or kids! | Photo by Kate R.

Join Us for CFSBK’s Community Potluck Next Saturday, January 28th at 7pm

We’re excited to get everyone in house to break bacon and socialize together outside of classes. This event will simultaneously kick off the new year, support the Look, Feel, Perform Better Challenge, and bring folks from all times and corners of the gym together. This event is open to everyone and all are encouraged to come.

Your dish doesn’t have to be paleo, but please use whole foods where possible. We’ll vote on the top 3 dishes, so bring your best recipe! You may, of course, opt to bring a healthy dessert. 

We can’t wait to see you there!

_____________________
Viking of the Suburbs: Life at 6’8, 400lbs Great Big Story
5 Reasons Functional Fitness Athletes Can Benefit from “Formal” Weightlifting BarBend