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 10

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 10

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 3 of 8

__________________

21-15-9 Rounds for Time:
Dumbbell Thrusters
Box Jumps 24/20
Toes-to-Bars

Rx for the Dumbbell Thrusters is 45% of body weight. These should be challenging. Sub Hanging Leg Raises or Hanging Knee Raises for the Toes-to-Bars as needed.

Post time and Rx to comments.

Malachy M. does a trippy Box Jump. Read on to learn more about Mal!

Better Know a Member: Malachy M. 

Welcome back to a fun feature on the CFSBK blog, Better Know a Member! You all love Underneath the Hoodie and Behind the Desk, and now, in a similar vein, we’ll be profiling members from across the CFSBK community. In our previous installment, we introduced you to Pigeon K. Now it’s time to meet Mal M. Let’s go!

Name (and any nicknames): Malachy McPartland

Where were you born and where did you grow up? I was born in Teaneck, NJ. When I was 4 years old, our family moved to Riyadh, Saudi Arabia. I started school on a Dutch and English compound. After 3 years, we returned to the states and put down roots in a small town called Grandview, NY in Rockland County.

How long have you been CrossFitting, and how did you arrive at CFSBK? I’ve been CrossFitting for a little over a year. I have some good friends who had convinced my wife to try a teaser class at Crossfit 718. I wasn’t into the idea at the time and almost let my wife do it by herself. She really wanted me to do it with her, so I did. It was in the middle of winter and their heat was broken for some reason. The WOD was simple, but it put me into a realm of pain I had not experienced since my track and field days of high school. My lungs hurt and I felt incredibly out of shape, but I actually enjoyed the whole experience. It made us both want to sign up for Foundations at CFSBK since it was only two blocks away from our apartment. The rest is history.

What’s your hidden talent? I inherited some artistic ability in the form of drawing from my mother. I’ve always drawn since I was a little kid, probably because she was doing it and she was so good.

If you had to switch careers today, what would you choose to do? If money wasn’t a concern, back to working as a carpenter. It allows you to focus on the present.

You have friends or family coming to visit from out of town. What do you take them to do in NYC? I would take them to the Brooklyn Bridge waterfront area to show them how much Brooklyn has changed over the last 15 years.

Favorite and least favorite lift: Favorite is Back Squat. I wouldn’t say it’s my least favorite, but one that gives me the most difficulty is Overhead Squat. Need to work on that.

Any advice for new CFSBKers? Ask the coaches questions about your training and your form. Try not to let ego affect your movements and cheer for your partners and classmates. Be excellent to each other and party on dudes!

News and Notes

• Paul A. and his wife have decided to stay in Brooklyn (yay!) and are looking for a 1-bedroom apartment beginning in the middle of August or the beginning of September. Anybody have any leads? Go here to see Paul’s post in the CFSBK Classifieds. 
• Since there are so many people who do work related to education at the gym, some of us thought it would be a good idea to get together for dinner and nerd out. If you’re an educator or work in the field of education (doing research, consulting, non-profit work, ed-tech, policy, etc.) and would like to join a “CrossFit South Brooklyn Education Professionals Dinner,” email Coach JB at jmbrown224 [at] gmail [dot] com. We are planning our first dinner for some evening during the week of July 18 (date and location TBD.)

___________________
Yesterday’s Whiteboard: Clean and Jerk | Run, Deadlifts, Pull-Ups
Seeking Answers, Michael Phelps Finds Himself New York Times
Longevity Versus Performance Training Think Tank

Clean and Jerk

Fitness
Every 90 seconds x 10:
Clean Deadlift + Mid-Hang Power Clean + Front Squat + Power Jerk

Performance
Every 90 seconds x 10:
Clean Deadlift + Mid-Hang Clean Pull + Mid-Hang Clean + Power Jerk

For both complexes, start light and work up to a medium-heavy load for the day. The goal is no misses and fast reps.

Post loads to comments.
Exposure 2 of 8

__________________

5 Rounds for Time:
400m Run
20 Deadlifts 135/95
10 Pull-Ups

The load should be light on the Deadlifts and done unbroken on the fast end. Substitute the same volume of Jumping Pull-Ups or half strict as needed.

Another great one from Kate R. and Coach Katie’s photoshoot

• Schedule Change: Today’s 2:00pm Anti-Gravity class is cancelled. Coach Noah is out of town. 

Farwell to the Stones and the Armstrongs!

Yoshi and Josi S. and Rich and Meghan A. are leaving Brooklyn for new adventures. They had nice things to say about the CFSBK community, so we decided to post their farewell notes (with permission). Good luck, guys!

CFSBK peeps!
I just wanted to drop a quick note to say thanks for everything over the last 5+ years. When I first arrived I was woefully out of shape, obese, plagued by bad habits and poor nutrition. CFSBK was a huge part of reversing all of those trends and setting me on a healthy, sustainable path. Eventually Josi joined me, a few years later Felix started CrossFit Kids, and I think Ramona even got in a class or two after her third birthday. The gym really became a big part of our family, and we’ll always be grateful for the positive influence. I know it has been said countless times, but you have built a unique and wonderful community. We are proud to have been a part of it. As we make our move out the ‘burbs, we will always consider ourselves SBKers at heart. We wish you more growth and success, and hope that you have a positive effect on more families like ours.  Thanks for working so hard to do what you do.

Back Squat

Fitness
3 x 5 Linear Progression

Add 5-10 lbs to last week’s weight.

Performance
3 x 8

Sets of 6 next week.

Post loads to comments.
Exposure 2 of 8
__________________

6 Rounds
Every 3 minutes for time:
10 Overhead Squats 115/80
15 Russian Kettlebell Swings 24/16kg
20 Double-Unders

Score times for each round. Post fastest and slowest round to comments. Full Snatches may count as the first rep of each round, but don’t sacrifice good positions for speed. Performing a Power Snatch and getting stable for the Squats is faster in the end than missing a rep and having to pick the bar up again. Sub 10 attempts for Double-Unders or 50 singles if your singles are a WIP. The goal is fast, unbroken sprints on the fast end.

Post times and Rx to comments.

Coach Katie did a photoshoot with Kate R. a couple of days ago, and the results were pretty awesome! Check out the rest of the album here

• Schedule Change: Tomorrow’s 2:00pm Anti-Gravity class is cancelled. Coach Noah is out of town.

Brainz and Gainz!

Stella Z. is getting the CFSBK pub trivia team back in business. You don’t have to know everything—anyone who enjoys weeknight drinking and racking your brains for answers is welcome. No commitment either—just come when you can.

Location and day of the week to be determined based on interest, but would be Monday, Tuesday, or Wednesday nights at a bar in one of the neighborhoods surrounding the gym.

Email Stella, stellavision [at] gmail [dot] com, if interested. If you have a preferred night of the week, mention that in your email. Let’s flex some mental muscle together!

__________________
Yesterday’s Whiteboard: Rest Day
What Happened Before History? Human Origins Kurzgesagt

Eli F. gets his C 2 the B

The Week at CFSBK in Review

1. Movie Night returns on tonight at 8:00pm with Purple Rain (1984)! Come for Open Gym, stay for a kick-ass movie. Or just come for the movie. We don’t care as long as you’re there! Bring your own beer, snacks, crying doves, little red Corvettes, etc.

2. Big news from Coach Noah: he’s moving to Austin to open his own CrossFit affiliate in August! We’re sad to see him go but, of course, also very excited for him. He’ll continue to coach his regular classes until the move.

3. In the latest installment of Better Know a Member, we learned more about Pigeon K.

4. Did you leave a pair of shoes at the gym some time over the past 6 months? We have an impressive collection of shoes pulled from the lost and found. If any of these belong to you, please claim them soon!

5. There’s a new post up over on Inside the Affiliate. It’s not just a fun, interesting read. What Makes a Great CrossFit Group Class is also a terrific insight into what makes CFSBK such a great gym.

6. Interested in doing a competition over the summer? Flex on the Beach registration is open! The event will take place on September 17th, and our comp team will be there.

7. Last but certainly not least, we told you about Meg L.’s big book news and presented a poem by Dr. Mike. We love our multi-talented members!

__________________
Yesterday’s Whiteboard: Snatch | Row, Wall Balls, Run, Burpees
CrossFit Instructor Accidentally Breaks Record for Most Pull-Ups in a Minute Daily Mail
The Elbow Problem Starting Strength

Snatch Complex

Performance
Every 90 seconds x 10:
Snatch Deadlift + Mid-Hang Snatch Pull + Mid-Hang Snatch

Fitness
Every 90 seconds x 10:
Snatch Deadlift + Mid-Hang Snatch Pull + Mid-Hang Power Snatch + Overhead Squat

For both versions of the complex, start light and work up to a medium-heavy load for the day. The goal is no misses and fast reps.

Post loads to comments.

__________________

For Time:
500m Row
30 Wall Ball 20/10, 14/9
400m Run
30 Burpees
500m Row

Post time and Rx to comments.

Meg L. just published a new young-adult novel, Museum of Heartbreak! Here’s a photo of her at the launch event at McNally Jackson, and if you look closely, you’ll see that this copy is inscribed to CFSBKer Mary S. (who tipped us off to Meg’s big news). To find out more about Meg and her writing, check out her author page. Congrats, Meg!

• Don’t forget! Jaclyn K. is offering a free yoga class today at 9am in the Annex.
• Dr. Fidler has some new contact info up on his info page. Go here to check it out and learn more about his services!

A Poem by Dr. Mike

Today is turning out to be Literature Day on the CFSBK blog, but we don’t mind. Dr. Mike Cutaia has written for us before, and we’re pleased to present this poem about his wife, Dr. Judy. Enjoy!

“The Reluctant Athlete”                                                     6/10/2016

She doesn’t extoll the virtues of
      our gym work,
wringing grimaces
of boredom and pain
     from family members,
like I do.
She doesn’t write down her results
      or do bar math.
She doesn’t remember what squat weight
      she did last week,
or waste time
      with the fine points of deadlifting.
She doesn’t record PR’s.
She doesn’t watch the action
      in the gym like I do,
            screaming silently “yes!”
when I see a good one.
She doesn’t check out
      the Instagram pics.
But, I know she is a Crossfitter
      because when we miss a session,
she says,  “I don’t feel right today. I need to move
      and do some work.”
Ah… the sound of music in my ears!   

Tweet The Deets

We’re totally crushing on all you guys and we love to hear what you’re up to. Got something of note going on in your life? Let us know! We want to hear about your promotions, events, art, personal victories, discoveries, media campaigns, and small government coup d’états, or you can just share interesting links. We also always love hearing about any CrossFit/athletic-related goals and accomplishments. Send awesomeness to Josh [at] CrossFitSouthBrooklyn [dot] com.

_________________
Yesterday’s Whiteboard: Front Squat | NFT Work
Closest Thing to a Wonder Drug? Try Exercise New York Times

Front Squat

Fitness
3 x 5 Linear Progression

Add 5-10 lbs to last week.

Performance
3 x 8

Sets of 6 next week.

Post loads to comments.
Exposure 2 of 8
__________________

5 RNFT:
8ea Dumbbell Lateral Step-Ups
50m 1-Arm Farmer Carry Left
50m 1-Arm Farmer Carry Right
5 Bar Levers or Floor Levers

Choose a medium-heavy load on the Step-Ups but not so heavy that you need to use a bunch of momentum off the trail leg. Keep the knee of the working leg tracking over the middle toes of the foot and control the descent of the movement. Work up to a heavy load on the carries keeping your mid-line tight and your head stacked over your center. Keep the Levers as strict as possible. Scale to tuck or half-tuck as necessary to be able to move with control.

Post work to comments.

Coaches Melissa and Katie celebrating at their Graduation WOD/BBQ last weekend. More photos by Thomas H. can be found here. Congrats again, you two!

• Jaclyn K. is offering a FREE yoga class tomorrow at 9am. Don’t miss out!
• There’s a new post up over on Inside the Affiliate. It’s not just a fun, interesting read. What Makes a Great CrossFit Group Class is also a terrific insight into what makes CFSBK such a great gym.

This Friday: Movie Night Returns with Purple Rain!

Movie Night at CFSBK returns on Friday, June 24th at 8:00pm with Purple Rain (1984)! Come for Open Gym, stay for a kick-ass movie. Or just come for the movie. We don’t care as long as you’re there! This event is Bring-your-own everything: beer, snacks, crying doves, little red Corvettes, etc.

If you’re not familiar with Prince or Purple Rain, we cannot help you. Just kidding! Here’s how IMDB describes this classic: “A young musician, tormented by an abusive situation at home, must contend with a rival singer, a burgeoning romance, and his own dissatisfied band, as his star begins to rise.” That doesn’t really do it justice, but you’ll have to come to Movie Night to find out why.

__________________
Yesterday’s Whiteboard: Rest Day
Losing All Your Weight At Once Juggernaut Training Systems
I Tried a Medieval Diet, and I Didn’t Even Get That Drunk Atlas Obscura

Be sure to give him copious high-fives before he leaves

Coach Noah is Opening His Own CrossFit Affiliate in Austin, TX 

CFSBK is proud (and a little sad) to announce that Coach Noah will be moving to Austin, Texas in August to open his own CrossFit affiliate (name is still pending HQ approval.)

Noah has been with us since 2010, first as a member, then a part-time coach, and eventually as a full-time coach and vital piece of our fitness community. We’re excited for Noah and the community he will be building in Austin—exporting the “CFSBK way” to a vibrant and growing city. Tell any friends and family in Austin to be on the lookout for his gym!

Noah will continue to coach all his normal classes until he leaves, so make sure to share some laughs and send some good luck vibes his way before he leaves. We’re gonna miss you Noah!

Details about a farewell party will be forthcoming on the blog. There may or may not be a dunk tank involved.

News and Notes

• By popular demand, we’ll be showing Purple Rain at Movie Night. Please join us this Friday at 8pm (after Open Gym) to watch the Princliest of films on our big screen. Bring your own beer and snacks!
• Jaclyn K. is offering a FREE yoga class this Thursday at 9am. Don’t miss out!

__________________
Yesterday’s Whiteboard: Bench Press / Bent-Over Row | Thrusters, C2B Pull-Ups
Don’t Fall into the Last Rep Trap MobilityWOD

Bench Press / Bent-Over Row Superset*

1A) Barbell Bench Press

Fitness
3 x 5 Linear Progression

Start light enough to add weight throughout the cycle. 

Performance
3 x 12

12s again next week, so start light enough to add weight. 

1B) Barbell Bent-Over Row

Fitness
3 x 5 Linear Progression

Start light enough to add weight throughout the cycle.

Performance
3 x 12 Linear Progression

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 2 of 8

__________________

9 Rounds for Time:
5 Thrusters 135/95
5 Chest-to-Bar Pull-Ups

The Thrusters should be on the medium-heavy side but unbroken. If you have to break them up, they’re too heavy. Full Squat Clean to Thruster is OK for the first rep of each set. Scaling for the Chest-to-Bar Pull-Ups is regular Kipping Pull-Ups or Jumping Chest-to-Bar Pull-Ups as appropriate. Do your best to not get lost in the transitions on this workout, as there are many of them that can cost you many seconds.

Post time and Rx to comments.

Friends don’t let friends row alone

• Did you leave a pair of shoes at the gym some time over the past 6 months? We have an impressive collection of shoes pulled from the lost and found. If any of these belong to you, please claim them soon!
• Jaclyn K. is offering a FREE yoga class this Thursday at 9am. Don’t miss out!

Better Know a Member: Pigeon K.

Welcome back to a fun feature on the CFSBK blog, Better Know a Member! You all love Underneath the Hoodie and Behind the Desk, and now, in a similar vein, we’ll be profiling members from across the CFSBK community. In our previous installment, we introduced you to Meredith R. Today it’s time to meet one of the gym’s resident architects Pigeon K.!

Name (and any nicknames): Serge Khoudessian, more commonly know as Pigeon.

Where were you born and where did you grow up? Born in Beirut, Lebanon. I lived there till I was 24.

How long have you been CrossFitting, and how did you arrive at CFSBK? I started doing CrossFit at CFSBK in the summer of 2013 to get in shape for my wedding. I had to take a whole year off in 2015 due to illness and injury—was close to calling it quits—but CFSBK had a tighter hold on me than I expected.

Ask me about that time I… proposed to my wife after a hard day of skiing in Colorado, falling down, and hitting my head backwards really hard.

Did you have any mentors or heroes growing up? During the Lebanese Civil War, my father used to go out of his way to get my sister, brother, and myself books. There weren’t a lot of open bookstores for an extended period. That makes him my hero.

What’s the first movie you ever loved? Stripes with Bill Murray. It had the perfect ratio of comedy to nudity. I think. I don’t know. I was 10.

You have friends or family coming to visit from out of town. What do you take them to do in NYC? I usually give my friends and family an architectural tour of anywhere in Brooklyn and Manhattan, which almost always ends with a walk on the highline. 

Favorite and least favorite lift: My favorite lift is the Snatch, I love seeing DO and Ro hit a perfect Snatch. I absolutely hate Deadlifts. I stopped doing them.

Any advice for new CFSBKers? PRs are great, but don’t sacrifice form over a PR.

_____________________
Safe and Sorry: Terrorism and Mass Surveillance Kurzgesagt
Hook, Line, and Thinker Pacific Standard
5 Steps to Becoming a Better Athlete CrossFit Derive

Clean and Jerk

Fitness
Every 90 seconds for 10 reps (15min):
Clean Deadlift + Mid Hang Power Clean + Front Squat + Power Jerk

Performance
Every 90 seconds for 10 reps (15min):
Mid-Hang Clean and Power Jerk

These should feel light and crisp today. No slow elbows or press outs.

Post loads to comments.
Exposure 1 of 8

__________________

Partner WOD
Partners alternate full rounds to complete 10 total rounds for time (5ea) of:
250/200m Row
10 Box Jumps 24/20
15 Russian Kettlebell Swings 24/16kg

One partner working at a time. GO HARD ON EACH ROUND.

Post time, Rx, and partner to comments. 

Okay, Alex, now give me fierce! Fierce!

REGISTER NOW FOR THE 2016 SUBWAY SERIES!

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!

Event Schedule
Sunday, August 7th: CrossFit Virtuosity
Sunday, August 14th: CrossFit Gantry
Sunday, August 21st: CFSBK
Sunday, August 28th: CrossFit Queens

Scoring
Scoring will work “Open-style”: top 3 male and top 3 female athletes from each affiliate will score based on their place finish in each event. Athletes may score in any event regardless of attendance at other events. 

The ultimate series winner will be the affiliate with the least points after all 4 events have been completed. In the event of a tie, a 5th tie-breaking event will be held. 

As last year, an Rx division and Scaled division trophy will be awarded. 

Registration
All athletes MUST register for each individual event in advance via the Subway Series website in order to participate. Each event will be capped at 100 total participants, so we strongly advise you to register ASAP. These events sell out quickly. 

REGISTER HERE!

________________
Yesterday’s Whiteboard: Back Squat | NFT Work

Back Squat

Fitness
3 x 5 Linear Progression

Start light enough to add weigh throughout the cycle

Performance
3 x 8

8s again next week. Leave room to go up.

Post loads to comments.
Exposure 1 of 8
__________________

5 Rounds or 18 Minutes:
8ea Goblet Dumbbell Lateral Step-Ups
15 Hollow Rocks
10 Burpees (as fast as possible)

Choose movement proficiency over load on the step-ups. Scale the Hollow Rocks to tucked or :30 holds as appropriate. Really sprint the Burpees and go as fast as possible. I recommend picking a partner (or two or three) to race against on these. Be sure to fully hit the deck and come to full extension on the jump.

Post time and Rx to comments.

Come out today and help us celebrate Coaches MeLo and KHarpz’s feats of intellectual strength! | Photo by Thomas H.

Graduation WOD and BBQ for Coaches MeLo and KHarpz!