Snatch Complex

Fitness
Every 90 seconds x 10:
High Hang Snatch + Overheard Squat

Performance
Every 90 seconds x 10:
High Hang Snatch + Snatch Balance

Post loads to comments.
Exposure 3 of 7

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Partner WOD
In teams of 2, complete 10 rounds (5 each) for time of:
30 Double-Unders
10 Thrusters 95/65
8 Chest-to-Bar Pull Ups

Partners alternate full rounds. Scale the Double-Unders to 1/2 attempts or 3x Singles. The thrusters should be light enough to do unbroken. Scale Chest-to-Bar to regular Pull-Ups or Jumping C2B as needed.

Post time, Rx, and partner to blog.

Joe W. moves the sled at this year’s Subway Series

• Schedule Change: All CrossFit Kids programming is cancelled today and Monday.
• Tomorrow, Labor Day, we’ll be running on a modified schedule. We’ll have group classes on the hour at 9:00am, 10:00am, 11:00am and 12:00pm, with Open Gym Membership also happening during that time. Evening classes are cancelled. Enjoy the long weekend!

Catching Up with the CFSBK Classifieds

Did you know that we offer a classifieds section of the website for our members? Well, we do! Here are a few examples of goods and services up for grabs at the moment:

• Kevin Y. is offering his old RX Smart Gear Jump Rope for $20!
• David L. is selling his new pair of Adidas Adipower lifting shoes, still in the box and never worn, size 8.5M.
• Actually, that’s it for now. Nothing else has been posted recently! Get on there and post some more! CFSBK members have advertised everything from juicers to furniture to cars (no illegal exotic pets, please).

We hope you’ll take advantage of this fun feature. Many people have found roommates there. Why deal with Craigslist when you can live with your workout partner?

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Yesterday’s Whiteboard: Back Squat / Front Squat | Push-Ups, Box Jumps, Deadlifts
Photos Taken from Space Make You Realize Just How Tiny We Are Vice
Verbal Cueing: Keeping It Simple CrossFit

Back Squat / Front Squat

Fitness
Back Squat: 2 x 5 Linear Progression
Front Squat: 2 x 3 Linear Progression

Heavier than last week

Performance
Back Squat: 70% x 5 x 2
Front Squat: 70% x 5 x 2

Post loads to comments.
Exposure 6 of 16
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9 Rounds for Time:
9 Push-Ups
6 Box Jumps 24/10″
3 Deadlifts 225/155

Scale Push-Ups to elevated or knees as needed. Barbell weight should be medium-heavy for you and unbroken throughout.

Post time and Rx to comments.

Steph M. showing off her handstand skillz on the Great Wall of China

Fight Gone Bad 2016!

Since 2008, CrossFit South Brooklyn has conducted a yearly fundraiser in the form of a workout called Fight Gone Bad. Last year, we raised nearly $27,000 for the Brooklyn Community Foundation (BCF), a local organization dedicated to improving the lives of people in Brooklyn by strengthening communities through local giving, grantmaking, and community service. This year, we’ll be partnering with BCF again and hope to surpass last year’s donation numbers.

Last year we had 160 members participating and this year, we’re capping it at 200. 

The registration deadline is Monday September 5th, 2016. That’s *this* Monday.

Tell Me More… 

When is Fight Gone Bad? 
Saturday, October 15th, 2016. First heat begins at 9am. 

What is Fight Gone Bad?

Three rounds, as many reps as possible, of:
Wall-balls, 20lb, 10ft / 14lb, 9ft 
Sumo deadlift high-pulls, 75/55 pounds
Box Jumps, 20″ box 
Push-presses, 75/55 pounds 
Row 

In this workout, you move from each of five stations after a minute. The clock does not reset or stop between exercises. When the announcer calls “Rotate,” athletes must move to next station immediately. Each of the three rounds is five minutes, followed by a one-minute rest. One point is given for each rep, except on the rower where each calorie is one point.

What does the registration fee cover?
The $30 (plus tax) fee covers the cost of a team tshirt.  You and your team will be able to create a unique team name and decide on tshirt colors.  We also give prizes for the team with the most spirit…think costumes, props, etc!!!

Why are we fundraising?
In the past, our annual FGB fundraiser has been a great way to bring our community together to support great charities—and we chose to support the Brooklyn Community Foundation because Brooklyn has been exceptionally good to us and we want to help give back to the community that CFSBK is proud to call home. If you’re not familiar with BCF, make sure you visit their website to check them out. Or if you’re lazy, at least check out their list of Grantees; we’re sure you’ll find one or two not far from you!

Will there be a fundraising minimum?  
While we’d love for everyone to make wholehearted attempts to raise funds, there is no fundraising minimum to participate. However, as in years past, there will be some sweet prizes awarded to the top Individual Fundraisers!  

Ok, you keep talking about fundraising but how should I do this and when should I begin?
Once our registration deadline ends on September 5th, we’ll create teams consisting of six athletes. Shortly after, athletes will get an email from us with their team assignments and all of the details to set up their fundraising pages. We’ll be using Crowdrise as our fundraising platform again and participants will have individual fundraising pages that will be super easy to share with friends and family.  (Check out last year’s main fundraising page HERE!)

Also, we’re looking for donations to give out as prizes. Contact Danae [at] CrossFitSouthBrooklyn.com if you have something to offer!

Tell me more about the workout. What if I can’t do it Rx’d?
Here’s Coach Glassman explaining FGB in detail. And don’t worry, we have scaling options available!  

So the day begins at 9am, but how long will it last? When will my team go?
The length of the event depends on how many total athletes/teams we have. We run two teams through the workout simultaneously and new heats start every 20 minutes.  Unfortunately, we can’t tell you exactly what time your team will be going until we get closer to the event. Of course, we hope that you plan on spending a few hours with us, not only competing but also supporting your fellow teams.  And per usual, we’ll have some tasty adult beverages to enjoy!

What if I can’t attend that Saturday, October 15?
You can still sign up to be a part of a team to participate in fundraising and get a team tshirt.  Unfortunately though we won’t be running a Fight Gone Belated this year.Sign up anyway and select the option to be on Fight Gone Belated! 

Ok, I’m sold.  Where do I register?
Sign up here for Fight Gone Bad 2016!

__________________
Supplements and Snake Oil CrossFit Journal
You Were Born to Run (But Only When Forced To) NY Mag
Apartment Broker Recommends Brooklyn Residents Spend No More than 150% of Income on Rent

This week, Mary and Dmitry welcomed Kai Mazilo, a beautiful baby boy, into the world. Mary trained at CFSBK throughout her pregnancy, and we couldn’t be happier for the Mazilo family!

This Week at CFSBK in Review

1. This Monday, Labor Day, we’ll be running on a modified schedule. We’ll have group classes on the hour at 9:00am, 10:00am, 11:00am and 12:00pm, with Open Gym Membership also happening during that time. Evening classes are cancelled. Enjoy the long weekend!

2. The deadline to sign up for Fight Gone Bad 2016 is also this Monday, September 5th! Have you registered yet? Well, get after it!

3. Kate R. is working on a photography project about people who are LGBTQ and Catholic. She is taking peoples’ portraits and would love to hear a bit about their faith and what they wrestle with in the Church. Does this describe you or someone you know? You can see Kate’s work here and can contact her at katharinereece [at] gmail.com.

4. Taco Jesus (aka, DH3) is also working on a project… of sorts. He started a petition to get Most Tacos Eaten back on the leaderboard. He’s already reached the 50-signature threshold to restore Tacos to the leaderboard and rectify this injustice. Rest easy: CFSBK is once again an unsafe space for tacos. Help him reach his goal of 100 signatures! He’s promised to buy everyone who signs a taco at Fight Gone Bad, so it’s more of a petition to bankrupt Taco Jesus now.

5. Speaking of the leaderboard, it has been revised. Here’s what we changed.

6. Adam S. is producing a fun event called The Artist Room: Martha Graham Cracker. If you like immersive theater and drag performances, this is the show for you! Go here for more details and ticket info. 

7. Last but not least, in the return of Behind the Desk, we profiled new front desker Toni S. We’ll be introducing you to the rest of our new front desk staff over the coming weeks!

8. PSA: The parking signs on Degraw have changed, and the NYPD has been ticketing more aggressively. Be sure to check the signs when you park, especially near the dialysis center close to 3rd Avenue!

_____________________
What It Means to “Live Like and Artist” in New York The Awl
How Top Strongwoman Athletes Are Already Outlifting Some Male Athletes BarBend

Jerk Complex

Fitness and Performance
Work up to a heavy load on the complex of:
Push Press + Power Jerk + Jerk (split)

If you’re newer to the lifts then perform either 3 Push Presses or 2 Push Presses + 1 Power Jerk.

Post loads to comments.
Exposure 3 of 8

_____________________

5 Rounds or 20 Minutes:
8ea Contra-lateral Single Leg Romanian Deadlifts
4-8 Tempo Chin-Ups (3/1/1/3 Tempo)
50yd Farmer Carry

Stay light-medium (and humble) on the SLRDLs. Focus on balance through the whole foot and keeping hips and torso squared to the floor throughout the movement. Kettlebells or Dumbbells are ok if you’re adding weight. Use a light barbell or a PVC if you have to. 3 second hold at the top and bottom of the Chins. Use bands for assistance as needed. Work up to a heavy 50 yard carry over the 5 sets.

Post work to comments.

Get Well Constance!

A couple weeks ago our own Constance T tripped while at the bank and unfortunately chipped part of her bone and damaged the prosthesis in her shoulder. The repair required surgery and may have been a blessing in disguise since they found an infection in the area that needed attending to! Constance is doing really well post operation and will do some Physical Therapy before coming back to CFSBK. If you know Constance, you know it takes a lot more than this to keep her down! Today’s blog post is her “digital get well card”. Please post love to the comments section!

News and Notes

• Schedule Change: Today’s 9:00am Yoga class with Jaclyn K. is cancelled.
• Kate R. is working on a photography project about people who are LGBTQ and Catholic. She is taking peoples’ portraits and would love to hear a bit about their faith and what they wrestle with in the Church. Does this describe you or someone you know? You can see Kate’s work here and can contact her at katharinereece [at] gmail.com.
• The deadline to sign up for Fight Gone Bad 2016 is this Monday, September 5th! Have you registered yet? Well, get after it! 

__________________
Yesterday’s Whiteboard: Back Squat / Front Squat | Row, Hang Clean, Overhead Squat
The Step-Up: Set Up and Execution Power Athlete
Wisdom Is Just a Temporary State of Mind NY Mag

Back Squat / Front Squat

Fitness
Back Squat: 2 x 12 Linear Progression
Front Squat: 2 x 8 Linear Progression

Heavier than last week

Performance
Back Squat: 70% x 2 x 2
Front Squat: 70% x 2 x 2

Every other exposure is a de-load, so these should feel light.

Post loads to comments.
Exposure 5 of 16
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3 Rounds For Time:
500m Row
20 Hang Power Cleans 95/65
20 Overhead Squats 95/65

The barbell weight should be light. Baller status for doing the 40 reps on the bar unbroken for even one round.

Post time and Rx to comments.

Melody W. recently dropped into CrossFit 716 during a trip home to Buffalo! Her impressions: “It’s a great gym, the coach was super nice, and the other members were very welcoming, especially these ladies who I partnered with on the WOD”

• Schedule Change: Tomorrow’s 9:00am Yoga class with Jaclyn K. is cancelled.

The Artist Room: Martha Graham Cracker

A note from Adam S. on what sounds like an not-to-be-missed event:

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Do You Have to Be Fit to Start CrossFit? CrossFit
Foot Movement in the Olympic Lifts: Middle-Top-Middle Catalyst Athletics

Our updated leaderboard doesn’t have an entry for “Cutest Dog,” but if it did, Benson would be up there

Our New and Improved Leaderboard!

You may have noticed that we recently revised our leaderboard. Here are some of the adjustments we made:

• Changed some of the Benchmark WODs (added “Morrison,” for example)
• Removed CrossFitters who haven’t attended CFSBK in several years or hadn’t had their submission verified by a coach
• “Murph” must be completed in a weighted vest (20/14 lbs) to be eligible for the leaderboard
• Added the Wilks and Sinclair score totals (used to compare lifters of different weight classes) for powerlifting and weightlifting meets
• Added Spikeball (tournament play only!)
• Removed marathon and triathalon (these were infrequently updated)
• Add 1-minute and 10-minute max calories on the Assault Bike
• Changed max Handstand Hold for time to Handstand Walk for distance. The athlete has 3:00 to walk as far as they can in 4′ increments. We’re using the short end of the black floor mats to measure distance. If you come down before clearing a mat, you’ve got to go back and start at the end of the previously completed one.

We also changed the overall organization of the board. Here’s how it works:

• Top three panels (L to R): monostructural movements, powerlifting, bodyweight-biased movements and Benchmarks
• Bottom three panels (L to R): Benchmark WODs, Olympic lifting, Hero WODs and anything else that doesn’t fit into the other 5 categories

Shooting to get on the leaderboard? Here are a few things you should know:

• The Olympic weightlifting, powerlifting, and CrossFit totals must be completed at a meet.
• If you’re attempting to get on the leaderboard, you must get approval from a coach beforehand, and he or she must have eyes on your during the workout/attempt. Leaderboard submissions not verified by a coach will not count.
• If you’ve successfully posted a leaderboard-worthy effort, congratulations! Please write it on the Accomplishments whiteboard next to the bathrooms in 597.

_____________________
Yesterday’s Whiteboard: Deadlift / Handstand Push-Ups | Wall Balls, Run
Does CrossFit Make Women Look Too Bulky? CrossFit
Aristotle’s Aperture: An Animated History of Photography Brain Pickings
Dad Shares Photo Album Through Never-Before-Seen Website

Deadlift / Handstand Push-Up Superset*

1A) Deadlift

Fitness
3 x 5

Start light enough to add weight for 6’s next week.

Performance
70% x 5 x 3

1B) Handstand Push-Up

Fitness
3 x 5-10 Box Piked HSPUs

1-2 AbMats are ok. Knees are easier than toes. Sub 8-12 Seated Dumbbell Presses if you don’t have Boxed Pike HSPUs yet. 

Performance
3 x 6-12 Strict HSPUs  

1-3 AbMats are allowed as long as you’re getting some range of motion out of it. If you can do 3 sets of 12 easily, then add a deficit. DC blocks and bumpers work well for this.

*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/work to comments.
Exposure 3 of 8

_____________________

5 Rounds For Time:
15 Wall Balls 20#/10″, 14#/9″
270m Run

Post time and Rx to comments.

Behind the Desk: Toni S.

You all love the Underneath the Hoodie series and now we’re bringing back the Behind the Desk series, about our beloved and much appreciated Front Desk staff. These CrossFitters take care of the important duties of checking in our members, handling walk-ins, tidying up after classes, and so many other things that it would take forever to list them. They are the glue that holds this gym together.

Last time, it was Greg C. And now (drum roll, please), introducing one of our newest front deskers…

Name: Toni Smith

Where were you born and where did you grow up? I was born in Essex, England, just outside of London. I grew up in Essex and moved to the US when I was 18 to play soccer at LIU-Brooklyn.

How long have you been CrossFitting, and how did you arrive at CFSBK? I  just started CrossFitting! My roommate Katie E. (who’s kills it btw) is addicted and I guess I had to jump on board! And I LOVE IT!

Did you have any mentors or heroes growing up? Thierry Henry! He was my idol and hero! wanted to play soccer like him!

What’s the first movie or album you ever loved? I’m From England…. Spice World!

You have friends or family coming to visit from out of town. What  do you take them to do in NYC? Down to Brooklyn Bridge Park to check out that beautiful sky line and then to walk the Brooklyn Bridge!

What are you up to when you’re not at 597 Degraw Street? You can catch me behind the desk or on a bike at SoulCycle, napping, on a soccer field, napping, or running the bridge. Most likely napping though.

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Yesterday’s Whiteboard: Snatch | Row, Box Jumps, T2Bs, Burpees, Muscle-Ups
Does Your Training Philosophy Align with Your Goals? Break Parallel
Racism and the American Pit Bull Current Affairs

Overheat Squat or Snatch Balance

Fitness
Overhead Squat:
2-2-2-2-2

Work up to a heavy double for the day.

Performance
Snatch Balance:
2-2-2-2-2

Work up to a heavy double for the day.

Post loads to comments.
Exposure 2 of 8

_____________________

For Time:
50 Calorie Row
40 Box Jumps 24/20″
30 Toes-to-Bar
20 Burpees
10 Ring Muscle-Ups

Sub Hanging Leg Raises, Hanging Knee Raises, or Floor Levers (supported by either a heavy kettlebell or dumbbell) for the Toes-to-Bars as needed. Sub 10 Jumping Ring Muscle-Ups, 15 Ring Dips, or 20 Heavy Dumbbell Thrusters for the Muscle-Ups.

Coach KHarpz’s Overhead Squat face is so good that it has its own meme

• Schedule Change: We are no longer offering 9:00am CrossFit Preschool on Sundays.
• Today’s 2:00pm Anti-Gravity class is cancelled.

Fight Gone Bad 2016!

Since 2008, CrossFit South Brooklyn has conducted a yearly fundraiser in the form of a workout called Fight Gone Bad. Last year, we raised nearly $27,000 for the Brooklyn Community Foundation (BCF), a local organization dedicated to improving the lives of people in Brooklyn by strengthening communities through local giving, grantmaking, and community service. This year, we’ll be partnering with BCF again and hope to surpass last year’s donation numbers.

Last year we had 160 members participating and this year, we’re capping it at 200. 

The registration deadline is Monday September 5th, 2016.

Tell Me More… 

When is Fight Gone Bad? 
Saturday, October 15th, 2016. First heat begins at 9am. 

What is Fight Gone Bad?

Three rounds, as many reps as possible, of:
Wall-balls, 20lb, 10ft / 14lb, 9ft 
Sumo deadlift high-pulls, 75/55 pounds
Box Jumps, 20″ box 
Push-presses, 75/55 pounds 
Row 

In this workout, you move from each of five stations after a minute. The clock does not reset or stop between exercises. When the announcer calls “Rotate,” athletes must move to next station immediately. Each of the three rounds is five minutes, followed by a one-minute rest. One point is given for each rep, except on the rower where each calorie is one point.

What does the registration fee cover?
The $30 (plus tax) fee covers the cost of a team tshirt.  You and your team will be able to create a unique team name and decide on tshirt colors.  We also give prizes for the team with the most spirit…think costumes, props, etc!!!

Why are we fundraising?
In the past, our annual FGB fundraiser has been a great way to bring our community together to support great charities—and we chose to support the Brooklyn Community Foundation because Brooklyn has been exceptionally good to us and we want to help give back to the community that CFSBK is proud to call home. If you’re not familiar with BCF, make sure you visit their website to check them out. Or if you’re lazy, at least check out their list of Grantees; we’re sure you’ll find one or two not far from you!

Will there be a fundraising minimum?  
While we’d love for everyone to make wholehearted attempts to raise funds, there is no fundraising minimum to participate. However, as in years past, there will be some sweet prizes awarded to the top Individual Fundraisers!  

Ok, you keep talking about fundraising but how should I do this and when should I begin?
Once our registration deadline ends on September 5th, we’ll create teams consisting of six athletes. Shortly after, athletes will get an email from us with their team assignments and all of the details to set up their fundraising pages. We’ll be using Crowdrise as our fundraising platform again and participants will have individual fundraising pages that will be super easy to share with friends and family.  (Check out last year’s main fundraising page HERE!)

Also, we’re looking for donations to give out as prizes. Contact Danae [at] CrossFitSouthBrooklyn.com if you have something to offer!

Tell me more about the workout. What if I can’t do it Rx’d?
Here’s Coach Glassman explaining FGB in detail. And don’t worry, we have scaling options available!  

So the day begins at 9am, but how long will it last? When will my team go?
The length of the event depends on how many total athletes/teams we have. We run two teams through the workout simultaneously and new heats start every 20 minutes.  Unfortunately, we can’t tell you exactly what time your team will be going until we get closer to the event. Of course, we hope that you plan on spending a few hours with us, not only competing but also supporting your fellow teams.  And per usual, we’ll have some tasty adult beverages to enjoy!

What if I can’t attend that Saturday, October 15?
You can still sign up to be a part of a team to participate in fundraising and get a team tshirt.  Unfortunately though we won’t be running a Fight Gone Belated this year.Sign up anyway and select the option to be on Fight Gone Belated! 

Ok, I’m sold.  Where do I register?
Sign up here for Fight Gone Bad 2016!

__________________
Yesterday’s Whiteboard: Back Squat / Front Squat | Partner WOD
The Muscle Snatch: You’re Probably Doing It Wrong Catalyst Athletics
Do Not Pull The Emergency Break The Awl

Back Squat / Front Squat

Fitness
Back Squat: 2 x 5 Linear Progression
Front Squat: 2 x 3 Linear Progression

Heavier than last week

Performance
Back Squat: 70% x 4 x 2
Front Squat: 70% x 4 x 2

Post loads to comments.
Exposure 4 of 16
_____________________

Partner WOD
In teams of 2, complete the following for time:
60 Double-Unders
60 Deadlifts 155/105
60 Double-Unders
40 Power-Cleans
60 Double-Unders
20 Power-Snatches

Use the same weight on the barbell for all three movements. Break up the work however desired, but close to evenly split is the goal. The Power Snatch will be the limiter in load on the barbell.

Post time, Rx, and partner to comments.

Jason C. on his way to the podium at last weekend’s Subway Series event

Tomorrow: The Subway Series at CrossFit Queens

After the third event of the 6th annual Subway Series at CFSBK, we’re down to the final throwdown this weekend! All NYC affiliates are invited to participate—the affiliate with the best overall score after the final event wins the Subway Series Trophy and bragging rights for a whole year! The final event of the year will take place at CrossFit Queens tomorrow, August 28th.

James A., Brad D., Jason C., and Charles S. will be representing CFSBK tomorrow, and there’s still time to sign up! Tomorrow’s Rx’d and Scaled workouts can be found here. Make the trip up to Astoria (a quick ride on the Q train) to cheer our athletes on!

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Yesterday’s Whiteboard: Rest Day
What We Look Like When We Fall New Yorker
5 Important Things to Look for on Nutrition Labels PurePharma

At CFSBK, we take our training seriously, but we’re also cool and relaxed | Photo by Thomas H.

This Week at CFSBK in Review

1. FIGHT GONE BAD is upon us. Go here for registration info and to start fundraising. The registration deadline is Monday, September 5th. Get on it!

2. Check out Kate R.’s awesome photos from Sunday’s Subway Series event.

3. One of our Flex on the Beach teams. All Aboard The Swole Train (Zachariah H., Michael C., Katie E., and Lauren S.), is up for Best Team Name, but they need CFSBK’s votes!  Cast your vote here!

4. Did the Subway Series pique your interest in competing? Maybe you’d be intersted in the CrossFit Team Series. The Team Series tests the fitness of four-person teams, two men and two women. Go here for more details!

5. Speaking of the Subway Series, the final event of the year will take place at CrossFit Queens on Sunday, August 28th. Make the trip up to Astoria (a quick ride on the Q train) to cheer our athletes on!

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Yesterday’s Whiteboard: Clean & Jerk | Russian KB Swings, Run
Siamand Rahman, World’s Strongest Paralympic Powerlifter, Is Set to Amaze in Rio BarBend
There’s Now an App Where You Can Summon a Professional Cuddler NY Mag
Styrofoam Clam Shell Hiding Exquisite Pearl of Pulled Pork Sandwich