Back Squat

Fitness
3 x 5 Linear Progression

Add 5-10 lbs to last week or establish a 3RM.

Performance
3 x 2

Go heavier than last week or establish a 1RM.

Post loads to comments.
Exposure 8 of 8
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For Time:
270m Run
25 Toes-to-Bars
25 Burpees
25 Kettlebell Swings 32/24kg
25 Dumbbell Thrusters
25 Calorie Row

Sub Hanging Leg Raises or Hanging Knee Raises for T2Bs as needed. The swings are Rx’d as overhead. For the Thrusters, Rx the dumbbells at about 45% of your (total) bodyweight. The goal is to move quickly through this chipper and not get bogged down too much on any one movement.

Post time and Rx to comments.

Alex B. Power Snatching at last year’s Subway Series event at CFSBK

Tomorrow! The 2016 Subway Series Kicks Off at CrossFit Virtuosity!

Another year has gone by, and it’s time once again for an NYC affiliate throwdown: the sixth annual Subway Series! All NYC affiliates are invited to participate—the affiliate with the best overall score at the end of four events wins the Subway Series Trophy and bragging rights for a whole year! The first event of the year will take place at CrossFit Virtuosity in Williamsburg this Sunday, August 7th.

CFSBK is sending Jason C., Coach KHarpz, James A., and Brad D. to compete. The first event kicks off at noon. More event info, including the Scaled and Rx workouts, can be found here. Head up to Virtuosity on Sunday to watch our athletes kick some ass!

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The 2016 CrossFit Games… Through the Eyes of a Powerlifter Massenomics
When Wellness Becomes Fitness CrossFit

A friend (in need of a spot) is a friend indeed | Photo by Thomas H.

This Week at CFSBK in Review

1. This Sunday, CFSBKers Jason C., Coach KHarpz, James A., and Brad D. will be competing in the first of this year’s Subway Series events at at CrossFit Virtuosity! The first workout kicks off at noon. More event info, including the Scaled and Rx workouts, can be found here. Head up to Virtuosity on Sunday to watch our athletes kick some ass!

2. As you may have noticed, we’re now offering RxBars for purchase at the front desk! Go here to find out why we think you should consider these as a pre- or post-workout snack.

3. Prompted by an e-mail from Paul A., we reposted a CFSBK classic: Coach Fox’s “There Is No Wagon: Thoughts on Binge Eating and Dieting.” It’s great. Give it a read! 

4. Herondale meat CSA customers: please note that the farm has informed us that August’s delivery will be delayed by one week. Delivery will be Wednesday, August 10th. The time remains 6-8:30pm.

5. CFSBK is in the process of redesigning its website (not too much!) with the help of the fantastic Chris Y. Now we’re looking for a front-end web developer familiar with the Squarespace CMS to help us see the project through. Have professional services to offer? E-mail david [at] crossfitsouthbrooklyn.com if you’re interested.

6. Packer is looking for a few more people to fill out his team for the Wawayanda Lake Ragnar Race (September 30th to October 1st). Interested? Contact him directly at david.packer [at] gmail.com!

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Yesterday’s Whiteboard: Snatch | Deadlifts, Pull-Ups
Tolerance of Smoke May Have Given Us an Edge Over Neanderthals New Scientist
Load the Squat to Increase Mobility Barbell Rehab
Fitness Blogger Proves that Weight Is a Meaningless Number NY Post

Snatch Complex

Fitness
Snatch Pull + Snatch:
5 x 1

Warm up to a medium-heavy load and perform 5 reps of the complex at that weight. No press-outs, no misses.

Performance
Snatch Pull + Snatch:
Perform singles of the complex at: 70%, 75%, 80%, 85%, 90%, 80%, 85%, 90% (of best Snatch)

Go up to 90% if it’s feeling good, and if you feel great, then move up. If you’re not feeling great today, then go back to 80% and work back up from there.

Post loads to comments.
Exposure 8 of 8

__________________

15-12-9-6-3 Reps for Time:
Deadlifts 225/155
Pull-Ups

The Deadlifts should be light-medium and unbroken on the fast end. Scale volume on the Pull-Ups or to Jumping Pull-Ups to avoid breaking the sets up too much.

Post time and Rx to comments.

Kristin C. caught mid-Box Jump by Thomas H.

This Sunday: The 2016 Subway Series Kicks Off at CrossFit Virtuosity!

Another year has gone by, and it’s time once again for an NYC affiliate throwdown: the sixth annual Subway Series! All NYC affiliates are invited to participate—the affiliate with the best overall score at the end of four events wins the Subway Series Trophy and bragging rights for a whole year! The first event of the year will take place at CrossFit Virtuosity in Williamsburg this Sunday, August 7th.

CFSBK is sending Jason C., Coach KHarpz, James A., and Brad D. to compete. The first event kicks off at noon. More event info, including the Scaled and Rx workouts, can be found here. Head up to Virtuosity on Sunday to watch our athletes kick some ass!

_____________________
Yesterday’s Whiteboard: Front Squat | Double-Unders, Ring Muscle-Ups
Why CrossFit and BJJ Should Never Be in the Olympics Breaking Muscle
Big Goals Can Backfire. Olympians Show Us What to Focus on Instead NY Mag

Front Squat

Fitness
3 x 5 Linear Progression

Add 5-10 lbs to last week’s weight.

Performance
3 x 2

Heavier than last week’s 4s.

Post loads to comments.
Exposure 8 of 8
__________________

For Time (15 minute cap):
50 Double-Unders
9 Ring Muscle-Ups
50 Double-Unders
6 Ring Muscle-Ups
50 Double-Unders
3 Ring Muscle-Ups

Scale volume or to Jumping Muscle-Ups as necessary. The buy-in for JMUs is a mature Ring Support and a few strict Ring Dips. If you don’t have the buy-in, then scale to Leg-Assisted Low-Ring Transitions. Scale for dubs is 20-25 attempts.

Post time and Rx to comments.

Coaches Jess and Chris Fox visiting EBT CrossFit in Brownsville, TX. “It was hot as hell,” says Lady Fox

August Meat CSA Date Change

Herondale meat CSA customers: please note that the farm has informed us that August’s delivery will be delayed by one week. Instead of tonight, delivery will be Wednesday 8/10. The time remains 6-8:30 pm.

If this is a hardship for you, contact Michele at Mignyc [at] gmail [dot] com immediately to make an alternate plan.

Girls Gone Rx at CrossFit 718

On Saturday, October 1st, our friends at CrossFit 718 will be hosting Girls Gone Rx Brooklyn. Teams of 3 ladies will compete in 4 events throughout the day to raise awareness for Breast Cancer. $30 for each team’s registration fee will be donated directly to Bright Pink. Sound interesting? Find some teammates and head on over to the website to register!

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Yesterday’s Whiteboard: Rest Day
Watch the Construction of an Olympic Pool in 30 Seconds Atlas Obscura
Hou Zhihui Snatches 91kg at 48kg Bodyweight All Things Gym

Your rest day assignment: meditate on this cool photo by Thomas H.

• Schedule Change: Tonight’s 6:30pm Active Recovery Class is cancelled. 
• CFSBK is in the process of redesigning its website (not too much!) with the help of the fantastic Chris Y. (Seriously, isn’t he great, guys?) Now we’re looking for a web developer to help us see the project through. Have professional services to offer? E-mail david [at] crossfitsouthbrooklyn.com if you’re interested.

There Is No Wagon: Thoughts on Binge Eating and Dieting

By Chris Fox

Editor’s Note: Paul A. (who is currently honeymooning among the Hobbits of the Shire in New Zealand) recently sent Coach Fox an e-mail letting him know that his article “There Is No Wagon” is now being used as training material at Paul’s former school, Achievement First Crown Heights Middle School. The post, Paul writes, “is now being used as a framing for a teacher professional development session on building relationships with the same message that it’s not about a ‘wagon’ picking you up, but about making more good small choices than bad ones!” So awesome! This article was originally posted on 1.17.2014. 

You cannot fall off the wagon. You cannot get back on it. There is in fact, no wagon. You are self propelled, and you make your way down your own path.

I’ve heard it countless times and had said it myself for years…”I’ve got to get back on the wagon”. This language seems to allow for some other power, in this case The Wagon, to make or break us. We make a big change in our lifestyle that seems like it will make everything better. That if we can stick to it we will once and for all be happy. We decide to get on The Wagon. We choose a date, prepare for it, and then go full steam ahead. At first it’s great, this is when you’re riding the momentum created by the hope of change, or of something changing you. Then some of the reality settles in and you stray a bit from The Wagon. You “mess up” and feel guilty. Maybe you even “mess up” a little more because of the guilt. So what do you do now? This is the point where you can move further off your path (have a second or third beer, order dessert after pizza, have a crappy dinner since you “messed up” at lunch, etc…) or turn back toward it (make your next decision one that lines up with your values and priorities). You can eat like crap all day and it’s still only one day. Health and fitness is not made or broken in one day alone. Be nice to yourself, don’t beat yourself up about it. And importantly, don’t wait for some wagon to come along and pick you up.

If you find yourself in a cycle like this then consider a few things. First, it doesn’t mean you’re a bad person or a failure. It means you’re just like everyone else. Fit people don’t magically not crave “bad” foods or never have trouble abstaining from unhealthy treats, and it’s hard for them to get to the gym sometimes, too. They even kick back and have a few drinks and french fries every now and then. What they do is consistently make more good decisions than poor ones. They live more in line with long term values and less with instant gratification. Try this: Think about what you value, then think of a few small actions you can take right now to live in line with those values. It’s important to realize that we are constantly making small decisions about how we will live and who we’ll be. This means that you can make a choice to have an all weekend bender or give in to a craving for the office donuts. That’s ok. It also means that you can make your next choice one that you are ok with, that makes you happy, and that is in line with your values. Be nice to yourself and put one foot in front of the other. Don’t wait for The Wagon to come around again and pick you up.

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Yesterday’s Whiteboard: Bench Press / Bent-Over Row | T2Bs, Push-Ups, Squats
Is Your “Competitiveness” Making You Worse? Training Think Tank
Superfoods: Myth Vs. Fact

Bench Press / Bent-Over Row Superset*

1A) Barbell Bench Press

Fitness
3 x 5 Linear Progression

Add a few pounds to last week’s weight.

Performance
3 x 6

Go heavier than last week.

1B) Barbell Bent-Over Row

Fitness
3 x 5 Linear Progression

Add a few pounds to last week’s weight.

Performance
3 x 6

Go heavier than last week.

In both cases, keep these light enough to perform strictly and with solid form. Don’t let these turn into an ego exercise. Really think about the movement rather than the weight moved. Keep the following notes in mind:

1) Set up like a Clean and Deadlift the bar up.
2) Hip hinge until bar is at least below the knee (try to be as horizontal as possible).
3) Maintaining a consistent back angle, pull your elbows up and back and aim to hit your stomach (not your chest) with the barbell.
4) Start with a weight that allows all the reps to be done perfect and without momentum. It should feel too light to start.

*Superset means that you perform a set of exercise A (in this case the Bench Press) and then after a short rest, 30 seconds to a minute, you perform a set of exercise B (in this case the Barbell Bent-Over Row). 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 loads to comments.
Exposure 8 of 8

__________________

10 Rounds for Time:
5 Toes-to-Bars
10 Push-Ups
15 Squats
Rest 30 seconds

Score total time. Scale volume or to Hanging Knee/Leg Raises as needed.

Post time and Rx to comments.

Hungry Before or After Class? Read on!

• Schedule Change: Tomorrow’s 6:30pm Active Recovery class is cancelled.

Now Available at the Front Desk: RxBars!

By Chris Fox

When signing in at 597 Degraw (you did remember to sign in, didn’t you?) with our superstar Front Desk staff, you’ve probably noticed a few additions to the area. A few weeks ago we started offering FitAid and PartyAid, and now we’re also offering RxBars for purchase. We’ve long wanted to offer a few products that can help members perform and recover better, and we believe these are a really good option. They’re all natural; gluten, soy, dairy, and GMO free; made from nuts, dates, egg whites; and flavored with the essential oils of ingredients like cocoa, peppermint, and coconut. They taste pretty good and offer a responsible option for a post-workout recovery snack since they’re balanced macro-nutrient wise and don’t pack a huge caloric punch. The average RxBar provides (give or take a bit depending on the flavor) 200 calories coming from about: 22 grams of carbs, 12 grams of protein, and 8 grams of mostly mono-unsaturated fat. Give one a try next time you’re hankering for a snack before or after training!

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Yesterday’s Whiteboard: Clean and Jerk | NFT WORK
Beyond Myth: When Steroids Are Just a Fact of Life Pacific Standard
Death From Space Kurzgesagt

Clean and Jerk Complex

Fitness
Clean Pull + Clean + Jerk:
5 x 1

Warm up to a medium-heavy load and perform 5 reps of the complex at that weight. No press outs, no misses.

Performance
Clean Pull + Clean + Jerk:
Perform singles of the complex at: 70%, 75%, 80%, 85%, 90%, 80%, 85%, 90% (of best C&J)

Go up to 90% if it’s feeling good, and if you feel like you’re in PR territory, then move up. If you’re not feeling great today, then go back to 80% and work up from there.

Post loads to comments.
Exposure 7 of 8

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4 RNFT:
10 yard 1-Arm Farmer Carry, Left
10 yard 1-Arm Farmer Carry, Right
4-8 Pistols or Box Pistols on each leg
30 second Handstand Hold against the wall

Go as heavy as possible on the carries. Pay attention to how you Deadlift the object up and put it back down. HandstandHholds can be from a kick-up or a walk-up. If you can’t hold a wall supported Handstand for at least 20 seconds, then scale to a Tall Plank Hold.

Post work to comments.

Jason M. and Coach Whit at yesterday’s Beat the Streets Throwdown | Photo via CF 718

• Schedule Change: Today’s 11:00am Active Recovery class with Coach Fox is cancelled.

TODAY: Iron Maidens Lift ‘n’ Learn Session

We want to keep the Iron Maidens energy and community connected between Competitions, so we thought it would be fun to get together semi-regularly to train and learn about lifting (and maybe other stuff!) from women achieving great things.

All IM competitors and IM curious are welcome.

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Yesterday’s Whiteboard: Back Squat | Partner WOD
Photographing the CrossFit Games Popular Photography
Being Unfit May Be Almost as Bad for You as Smoking NY Times

Back Squat

Fitness
3 x 5 Linear Progression

Add 5-10 lbs to last week.

Performance
3 x 2

Heavier than last week’s 4s.

Post loads to comments.
Exposure 7 of 8
__________________

Partner Workout
With one partner working at a time, complete the following for time:
300 Double-Unders
100 Burpee-Box Jumps 24/20″

Break the reps up however you and your partner desire. Scale the Double-Unders to 3x Singles or 1/2 attempts.

Post time, Rx, and partner to comments.

CFSBK Front Desker Lynsey R. does Farmer Carries with a smile | Photo by Thomas H.

• Schedule Change: Tomorrow’s 11:00am Active Recovery class with Coach Fox is cancelled.

August Meat CSA Date Change

Herondale meat CSA customers: please note that the farm has informed us that August’s delivery will be delayed by one week. Instead of Wednesday 8/3, delivery will be Wednesday 8/10. The time remains 6-8:30 pm.

If this is a hardship for you, contact Michele at Mignyc [at] gmail [dot] com immediately to make an alternate plan.

Today: CFSBK at the CrossFit 718 Beat the Street Throwdown

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Yesterday’s Whiteboard: Rest Day
A Data Scientist Discovered the Most Metal Word in the English Language NY Mag
Sohrab Moradi Snatches 190kg, Two Kilos Above World Record BarBend

Video of the Week: 2016 marks the 10th anniversary of the CrossFit Games. Check out this cool retrospective from CrossFit HQ!

This Week at CFSBK in Review

It’s been a hot week in Brooklyn, but it could always be worse. Allow us to cut through the haze and humidity to bring you all the hardest-hitting CFSBK news…

1. This Sunday’s 11:00am Active Recovery class with Coach Fox is cancelled. Still looking to do something other than group class this weekend? Check out Saturday’s 10:00am Yoga for Athletes or 11:00am Active Recovery classes.

2. Michael A. (aka DJ Flash) is CFSBK’s July Athlete of the Month!

3. Want to stay (or get) involved with the Iron Maidens community? Come by the gym this Sunday, July 31st from 2:00 to 3:30pm for the second Iron Maidens Lift’n’Learn Session, another afternoon of all-women lifting featuring a Bench Press session and clothing swap. 

4. We caught you up on the latest news and notes from CFSBK members, including Lisa and Uzef’s new web series, Chris M.’s podcast, and Stella Z.’s quiz team. We love our multi-talented CFSBKers (i.e., all of you)!

5. CFSBK is sending 5 teams to CrossFit 718’s Beat the Streets Throwdown this Saturday. Stop by 718 at 3:00pm to watch the Rx-division action!

6. We’re sad to report that yesterday was the last day of business for our friends over at Sheep Station.
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Yesterday’s Whiteboard: Snatch | KB Swings, Run
This Guy Does 1,200 Push-Ups a Day NY Post
Most Dogs Walked By One Person Super Deluxe
Hips Forward & Up in the Snatch… You Can’t Be Great Without It Catalyst Athletics

Snatch Complex

Fitness
Snatch Pull + Snatch:
5 x 1

Warm up to a medium-heavy load and perform 5 reps of the complex at that weight. No press outs, no misses.

Performance
Snatch Pull + Snatch:
Perform singles of the complex at: 70%, 75%, 80%, 85%, 90%, 80%, 85%, 90% (of best snatch)

Go up to 90% if it’s feeling good, and if you feel great, then move up. If you’re not feeling great today, then go back to 80% and work back up from there.

Post loads to comments.
Exposure 7 of 8

__________________

For Time:
40 Russian Kettlebell Swings 24/16kg
550m Run
30 Russian Kettlebell Swings
400m Run
20 Russian Kettlebell Swings
270m Run

Post time and Rx to comments.

Barbara K. and Jennifer L. work on their kip swings together at Anti-Gravity class

Sheep Station Closing!

Local business and longtime supporter of CFSBK Sheep Station is sadly closing their doors after a decade of service in the area. Owner Jason C. and his wife Meredith S. are both gym members and have graciously provided beer and support for many of our community events. We are truly sad to see them go but look forward to their new ventures.

Sheep Station closes tomorrow, so they’re having a farewell party tonight. Happy hour all night or all you can drink for $40 from 7-11pm. Sheep Station is located just around the corner from the gym on 4th Avenue and Douglass. Hope to see some of you guys there!

This Saturday: CFSBK at the CrossFit 718 Beat the Street Throwdown

Let’s End This Debate: Does Lifting Weights Make Women “Bulky”? BarBend