“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 8.8.16

Nikhil B. was in Austin this past week and was fortunate enough to drop in at Coach Noah’s new gym, Crossfit Lumos. He had just opened doors over the weekend! Nikhil is pictured here with Noah and Coach Anna

• Schedule Change: Open Gym is cancelled tomorrow for the CFSBK staff holiday party.

TOMORROW: The Look Feel Perform Better Challenge Info Session and Q&A

Want to learn more about our upcoming Look Feel Perform Better Challenge? You’re invited to an Info Session and Q&A on Sunday, December 18th at 12pm in the Annex. Here we’ll further outline the Challenge and answer any questions you might have. The dates of the Challenge are from Saturday 1/2/17 through Saturday 3/25/17. This is when the CrossFit South Brooklyn community comes together to kickstart healthier nutrition and recovery habits in the New Year. See the LFPB Challenge event page for more details and to learn how you can participate!

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First CrossFit Workout? CrossFit
The First Time “Fran” Was Posted to the CF Main Site

Coach David and CFSBKer Elyssa S. were asked to help Refinery29 vlogger Lucie Fink with her 5 Days of Paleo video. Check it out! (Also, we don’t recommend eating only one Rx Bar for breakfast…)

This Week at CFSBK in Review

1. The Look, Feel, Perform Better Challenge is upon us! See that widget to the right of this post? All LFPB Challenge info can be found there. Signing up is easy! Buy in with $30 cash at the front desk and write your name on the big poster near the couches. On the fence? Here’s what one of last year’s participants, Evan H., had to say about the Challenge: “The reason I sought out Crossfit in the first place is because I wanted to live a healthier life overall & I was looking for something that would assist me in building functional strength (i.e. lifting heavy things, going up stairs without breathing hard, etc). The Challenge really helped me take the goal of living a healthier lifestyle to the next level.”

2. Still not convinced, or just looking for more info? Come to the LFPB Challenge Info Session and Q&A this Sunday at 12pm (right after Active Recovery). Coach Fox will talk about the Challenge and answer all of your questions!

3. On Tuesday, we posted our 2016-17 holiday schedule. You can always find this over on the Class Schedule page.

4. Just in time for the holidays, our new Skyline Hoodie is available in both pullover and zip-up styles. Pick one up for your favorite CrossFit fiend or, you know, yourself. Check out all of our awesome merch at the front desk or in our online store.

5. We love dogs at CFSBK, which is why we’re doing another Dogs of CFSBK calendar for 2017! 100% of the proceeds go to PupStarz Rescue, a foster rescue started by our own Robyn O. Both the desk calendar and wall calendar are available for a cash donation of $30-$60. You can place your order by filling out this online form, http://bit.ly/cfsbkdogs.  Pre-paying at the front desk will guarantee your copy. Orders will be taken until Christmas day.  E-mail Bree P. at breebree [at] mindspring.com for any questions.

6. Schedule Change: Sunday OG is cancelled due to the CFSBK staff holiday party.

7. Finally, yesterday we told you about one of our newest pieces of equipment, a Y-2 Rogue Yoke, and how to use it. Enjoy!

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Yesterday’s Whiteboard: “Isabel” and “Grace”
Adam Machin: Sweat It Vice Video
4 Lessons Learned from Waking Up at 4:45 To Do CrossFit WOD University

“Isabel”

For Time:
30 Snatches 135/95

Start at 0:00. 7 minute cap.

Post time and Rx to comments.
Compare with 6.7.15

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“Grace”

For Time:
30 Clean and Jerks 135/95

Start at 20:00. 7 minute cap.

Post time and Rx to comments.
Compare with 10.13.16

Our friends at Spartan Race are gearing up for the 2017 season and want you to know that they’re offering three different season passes this year: the Elite, Open, and Trifecta passes. These are sure to sell out fast! Check out the Spartan Race website for more details!

Gymprovements: The Yoke’s on You

As you may have noticed, CFSBK recently purchased a Y-2 Rogue Yoke which lives in 608 on platform five. We thought many of you might be interested in using it, so we wanted to provide some info for you to consider and review before you try to use it. The unloaded Yoke is 195lbs. If you add weight, load the weight carriers above all 4 skids, or load two diagonally if you’re only going to add two bumpers. Because the yoke takes up so much space, be sure to ask a coach if you can use it when a class is happening, and use common sense when considering if there is enough room to use it during OG. When you’re finished, please always put it back where you found it. 

“Morrison”

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

There is a lot of volume in this Hero WOD, so scale appropriately. If you can do it Rx’d, then go for it, otherwise scale the weight/height. 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 2.8.2016

Benson isn’t really worried about all those Box Jumps today

Announcing the 2017 Dogs of CFSBK Calendar!

The 2017 Dogs of CFSBK calendar features your favorite gym mutts! 100% of the proceeds go to PupStarz Rescue, a foster rescue started by our own Robyn O’Brien. Both the desk calendar and wall calendar are available for a cash donation of $30-$60. A limited number of calendars are on their way to the gym but they are sure to run out quick.  ever fear, you can place your order by filling out this online form, http://bit.ly/cfsbkdogs.  Pre-paying at the front desk will guarantee your copy. Orders will be taken until Christmas day.  E-mail Bree P. at breebree [at] mindspring.com for any questions.

This Sunday: The Look Feel Perform Better Challenge Info Session and Q&A

Want to learn more about our upcoming Look Feel Perform Better Challenge? You’re invited to an Info Session and Q&A on Sunday, December 18th at 12pm in the Annex. Here we’ll further outline the Challenge and answer any questions you might have. The dates of the Challenge are from Saturday 1/2/17 through Saturday 3/25/17. This is when the CrossFit South Brooklyn community comes together to kickstart healthier nutrition and recovery habits in the New Year. See the LFPB Challenge event page for more details and to learn how you can participate!

_____________________
8 Ways to Avoid Getting Shanked by Other Weightlifters Catalyst Athletics
Why and When We Need Coffee Lucky Peach

Just in time for the holidays, our new Skyline Hoodie is available in both pullover and zip-up styles. Pick one up for your favorite CrossFit fiend or, you know, yourself. You can always see all of our awesome merch at the front desk or in our online store

2016-17 Holiday Schedule

Holiday madness is upon us! As always, we’re committed to helping you get your fitness on throughout the season. Here’s what you can expect:

FRIDAY, DECEMBER 23rd

All classes run on our normal schedule

SATURDAY, DECEMBER 24th

CF Group Class:
8am, 9am, 10am, 11am, 12pm, 1pm

Open Gym:
2pm-4pm

Cancelled:
9am Short Circuit
10am Yoga
11am Active Recovery
2pm Comp Class

SUNDAY, DECEMBER 25th

CF Group Class:
9am, 10am, 11am

Cancelled:
10am CrossFit Preschool
11am CrossFit Kids
11am Active Recovery
2pm Anti-Gravity
2:15pm Free Intro Class
6-8pm Proctored Open Gym

MONDAY, DECEMBER 26th

CF Group Class:
10am, 12pm, 4:30pm, 5:30pm, 6:30pm, 7:30pm, 8:30pm

Cancelled:
6pm, 7pm, 8am CrossFit Group
9am Short Circuit
4:30pm CrossFit PreTeens

TUESDAY, DECEMBER 27th

CF Group Class: Normal schedule

Cancelled:
7:30pm Pilates

SATURDAY, DECEMBER 31st (New Year’s Eve)

CF Group Classes:
Normal schedule

Open Gym:
2pm-4pm

Cancelled:
11am Active Recovery
2pm Comp Class

SUNDAY, DECEMBER 1st (New Year’s Day)

CF Group Classes:
10am, 11am, 12pm, 1pm

Open Gym:
6pm-8pm

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Yesterday’s Whiteboard: “Cindy”
Carbs During Workouts May Fend Off Colds NY Times
Sweden Has Won the Annual Santa Olympics Atlas Obscura

“Cindy”

AMRAP 20 Minutes:
5 Pull-Ups
10 Push-Ups
15 Squats

Aim to move quickly from station to station on this throwback benchmark and CFSBK Leaderboard WOD. In it’s best capacity, the movements are performed unbroken throughout, though most athletes will break up at least the Push-Ups and the Pull-Ups as needed. Scale the Pull-Ups to bands or ring rows as needed, or scale some volume. Scale the Push-Ups to Knee Push-Ups or to elevated. The Squats are either an “active rest” if you’re moving fast and unbroken through the upper-body movements or a chance to make up time if you’re breaking them up. Either way, perform this classic triplet with virtuosity. Average scores are between 10 and 15 rounds, with high scores going into the 30s. That gives you 300-450+ opportunities to move well. Take advantage of them!

Post rounds, reps, and Rx to comments.
Compare with 2.24.16

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3 RNFT:
50′ 1-Arm Farmer Carry, each side

Go heavy on these. Use Jerry Cans, Farmer Handles (for above 100#) or grab a heavy kettlebell or dumbell and carry it 50 feet. Rest as needed between sets. Start with your weaker side and only go as heavy as that side can handle. 25% of your best Deadlift is a good place to start.

Post work to comments.

Coach Fox leading last year’s first Look Feel Perform Better Q&A. Registration for the LFPB Challenge is now open!

The 2017 Look Feel Perform Better Challenge

It’s that time of year again… New Year’s Resolution time. While we believe it’s best to make choices in accordance with your goals and values all of (or at least most of) the time, we recognize that many of us use markers like the beginning of the year to kickstart positive changes. This year’s challenge will follow a similar model to last year. There are two levels that you can choose to participate from. On Level 1, you’ll focus primarily on food quality and eating from a large spectrum of whole foods (lean proteins, veggies and fruits, whole grains, and legumes). This is a perfect place to start if you’re new to healthy eating or are having to re-learn what that means for you. On Level 2 you’ll be tracking macronutrients and focusing on eating particular quantities of them, adjusting along the way as necessary. Due to the lasting success of many participants last year, we’re following the same 12 week format as in 2016. The reason behind this is that while extreme short term actions can bring rapid results, we’ve seen this often result in a “crash” where the individual rebels against the limiting factors of an extreme dietary challenge. We’d rather you have more inclusive food options and change a few manageable things over a longer period than change many things for six weeks only to get lost in a haze of bagels, beer, and chocolate cake once the challenge ends.

Who? The entire CrossFit South Brooklyn Community

What? A 12 week challenge meant as a collective kickstart toward healthier nutrition and recovery habits.

Where? Right where you are! You’re encouraged to organize “rest day dinners” either in your homes or out at restaurants with fellow participants. There will be twice monthly (non-mandatory, but helpful) LFPB Challenge Meet Ups at the gym in addition to the Facebook group that you can look to for daily support. The key to success is not sweeping immediate change but rather consistent practice each day. If you’re on the social medias, then join our Facebook group! Search “2017 CFSBK Look, Feel, Perform Better Challenge”.

When? There is an Info Session and Q&A on Sunday, December 18th at 1pm in the Annex. Here we’ll further outline the Challenge and answer any questions you have. The dates of the challenge are from Saturday 1/2/17 through Saturday 3/25/17. We’ll also be hosting a potluck dinner at the gym on 1/28/16 where you can meet and greet with fellow SBKers and sample some delicious ways they keep on track with their food choices.

What will I need? For Level 1, only a desire to begin to make better food choices. For Level 2, you’ll need a food scale and a set of measuring cups and measuring spoons since you’ll be measuring out servings of lean protein, clean carbs, veggies, and fats. Whichever level you choose you should plan to do a bit of food shopping and prep beginning the first week to make good food choices easy. 

Why? To look, feel, and perform better! And, for some sweet prizes!

Wait, did you say prizes? Yes. The grand prize for both the men’s and women’s category is one month of FREE unlimited training at CFSBK, a $250+ value! There are also 2nd and 3rd place prizes for the men’s and women’s categories including a punch card or free specialty classes at CFSBK and also free personal training! Additionally, Kettlebell Kitchen is extending a 15% discount to all CFSBK members who are participating!

Alright, you’re in? Great!

How To Participate:

• Sign your name on the big list in the community area of the gym.
• Buy-in of $30 cash, given to Front Desk staff.
• Answer a few brief questions and submit your “before” photos according to the guidelines on the Look, Feel, Perform Better website. These entries are private will not be published or seen by anyone other than us without your consent. You can access the 2017 LFPB Challenge Entry Form HERE.
• Perform the Test WOD and record your results.
• Track points earned daily on the spreadsheet based on how well you’re complying with the guidelines.
• Complete your Post Challenge submission by 3/28/17 at the end of the challenge
• Optional: Attend the bi-monthly LFPB Q&A Info Sessions on Sundays at 1pm in the Annex at CFSBK. Each one will have a brief topical lecture and a Q&A. (1/8, 1/22, 2/5, 2/19, 3/5, and 3/19).

See you at The Look, Feel, Perform Better Challenge Info Session on December 18th at 12pm in the Upstairs Annex! 

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Heavy Lifting and Heart Health Starting Strength
A New History for Humanity Kurzgesagt