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Paul adding weight to his chin-ups

Introducing: CrossFit Teens at CrossFit South Brooklyn!

Have a teenager who is looking to gain a competitive advantage in their sport, improve their fitness, learn new skills, and have fun in a supportive, social environment?

CrossFit Teens is a strength and conditioning program that is specifically designed for teenagers and helps them develop a lifelong love of fitness. In a group setting, teens participate in fun and engaging workouts that deliver measurable results and prepare them to be well-rounded athletes. The workouts consist of constantly varied, functional movements that deliver a fitness that is broad, inclusive and general and scalable for any participant at any level.

Classes will begin with a warm-up and icebreaker-style question. Each class will include skill practice and a strength development aspect, specifically designed to be accessible and appropriate to teenaged athletes. Classes will finish with a WOD, or Workout of the Day, designed to test work capacity, endurance, skill, and strength in a fun, competitive, but inclusive environment. As the school year starts, post-class homework time will be included to take advantage of the increased mental capacity brought about by movement and physical exertion.

Dates/Times
Summer: Monday/Wednesday at 3:30
Fall: TBD

Cost
1x/Week: $120/Month
2x/Week: $200/Month
10 Class Punch Card: $325
Drop In: $35 

REGISTER HERE

Upcoming Class Cancellations

Due to the final Subway Series event at CFSBK, we are CANCELLING the following classes this Sunday, August 23rd: 

• Active Recovery at 11am
• 12pm/1pm group class
• AntiGravity at 2pm

The following classes are CANCELLED next week, as Coach Whit and KH will be trekking through Iceland:

• Pilates on Tuesday, 8/25, and Tuesday, 9/1
• Active Recovery on Thursday, 8/27
• Yoga for Athletes on Saturday, 8/29 

_____________________ 
Why Are Things Creepy? VSauce 
How to Get a Job Dr. Steve Brule 

Fitness: Snatch 1-1-1-1-1 at 70-85%
Hit five singles between 70 and 85%. Goal is consistency, not a 1RM. 

Performance: 1 Halted (knee) Snatch Deadlifts + 1 Paused (knee) Snatch
Work up to a heavier load on this complex than on last week’s complex. 

Pause for 3 seconds at the knee on the halted snatch deadlifts before returning to the floor, then pause for 3 seconds at the knee on the paused snatch. Do not return to the floor on the paused snatch, snatch directly from the knee. Also, if you haven’t been doing so, add pressing snatch balances and snatch sots presses to your warm up drills.

Exposure 2/8
Post loads to comments.
_____________________ 

AMRAP 10 Minutes:
7 Hang Squat Snatches 95/65
40 Double-Unders 

Post rounds and Rx to comments.

Guys, hi! It’s Kate R., your blog’s Managing Editor. I’ve been in Montana working (and playing) the past few weeks for a writing job. I’ve only been to one CrossFit gym and my torn hamstring still isn’t fully healed, but I’ve been keeping up with my benching and pressing progressions each week, doing lots of push-ups and chin-ups, and swimming almost daily.

Back in Brooklyn, I climbed at Brooklyn Boulders a couple times, but tonight I went climbing outdoors for the first time in Kila, Montana and was able to scale a 5.10 on my first try. I’m in the middle of it in the picture above. It was such a cool experience, especially since I almost quit before reaching that ledge that’s above me. I roared a little when I hit the top, and kissed the carabiners. I never would have had the strength to climb that pre-lifting at CFSBK, physically or mentally.

I’m still managing the blog while I’m gone, so please keep sending me links to interesting stuff you’re reading and photos of your adventures, at Katharine [at] CrossFitSouthBrooklyn.com. Miss you guys, and see you in a couple weeks!

• We still need judges for CFSBK’s Subway Series event on Sunday! Judges are expected to monitor range-of-motion and reps for each workout. Coach David will do a session to review movement standards and protocol before the event. Please email David [at] CrossFitSouthBrooklyn.com if you’re interested. We promise you’ll have a blast!
• Coach McDowell and Nate P. are playing tonight at 7:30pm at Strong Place in Brooklyn, at 270 Court Street, at Butler. Come watch them play, they’re both insanely talented! 
• Happy birthday, Lara P.! 

Upcoming Class Cancellations

Due to the final Subway Series event at CFSBK, we are CANCELLING the following classes this Sunday, August 23rd: 

• Active Recovery at 11am
• 12pm/1pm group class
• AntiGravity at 2pm

The following classes are CANCELLED next week, as Coach Whit and KH will be trekking through Iceland:

• Pilates on Tuesday, 8/25, and Tuesday, 9/1
• Active Recovery on Thursday, 8/27
• Yoga for Athletes on Saturday, 8/29 

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Morons, Cheap Beer, and Thinking Too Much: Intelligence and Weightlifting Catalyst Athletics
Why Getting Physically Stronger Will Help You Live Longer io9 

Andy Hendel from CrossFit Charlotte and Reebok CrossFit Charlotte Uptown talks about what being a good coach means to him. It will probably come as a surprise that he used to be a football coach…

The Fourth and Final Subway Series Event Is This Sunday at CFSBK! A Few Notes…

• Thanks to everyone who reached out about helping us keep score!
• We still need judges! Judges are expected to monitor range-of-motion and reps for each workout. Coach David will do a session to review movement standards and protocol before the event. Please email David [at] CrossFitSouthBrooklyn.com if you’re interested. We promise you’ll have a blast!
• You can also still sign up to compete for your home team! REGISTER HERE.

Three Ways to Spice Up Your Tuesday CFSBK Life

• Active Recovery at 6:30pm. This class is designed to give your muscles and mind a rest. For an hour you’ll be guided through a combination of soft tissue work, mobility techniques, and general restorative movement. Want to learn more? We wrote a detailed article about this class on Coach David’s blog, Inside The Affililiate, called “Running an Active Recovery Class.”
• Pilates with KH at 7:30pm. Have you ever been told by a coach or PT that you have a weak core? Are you not sure what “keep your ribcage down” means? Do you suffer from a tweaky lower back after lifting heavy weights? Help is on the way! Learn more about KH in our interview with her, called “‘Mad Abs, Yo!’ How Pilates Complements CrossFit, and Getting to Know Kristin H.“
• AntiGravity at 7:30pm (and Sundays at 2pm). The class focuses on the gymnastics skill and strength components that are most commonly demanded in CrossFit workouts, using a variety of skill exercises, progressions, weighted and strict practice, and other techniques to teach, develop, and perfect your bodyweight movements. 

_____________________ 
The 11 Types of Dudes Playing in Your Summer Softball League GQ 
My Brain: The All-Hands Meeting The New Yorker 

Fitness
Back Squat: 3 x 10
Start at about 75% of your best 3×5 from last cycle, or 60-70% of a 1RM. 

Performance
Medium Intensity
Back Squat: 75-80% x 5 x 2
Front Squat 75-80% x 5 x 2
Go a bit by feel and use the lower or higher percentage range depending on how you feel. 

Exposure 1/8
Post loads to comments.
_____________________ 

Partner WOD
In teams of 2 with one partner working at a time:
14 Rounds For Total Time:
400/300m Row
10 Push-Ups
Each partner performs seven rounds. Go hard on the ergs sprints.

Post time and Rx to comments.

Asha hanging out on the rings during AntiGravity. Check out AntiGravity today at 2pm for a muscle-up skills workshop. | Photo by Thomas. H., who just uploaded a bunch of bangin photos to our Flickr!

• CrossFit Virtuosity is having a fundraiser for Steve’s Club NYC at the Chipotle on Court Street tomorrow between 12pm and 6pm. Bring in this flyer, show it on your smartphone or tell the cashier you’re supporting the cause to make sure that 50% of the proceeds will be donated to Steve’s Club NYC.
• Check out Kids Club at 9am or Active Recovery at 11am!

Good Luck to Our Subway Series Competitors!

The third Subway Series event is happening over at CrossFit Long Island City today. Here are the CFSBKers that will be representing for us:

Coach Whit
Coach Jess
KLove
Allie B.
Pierre D.
Alex N.
Brad D.

There’s still time to sign up for the fourth and final event, happening on your home turf, Sunday, August 23rd! Get the details here.

_____________________
We Are All Sensitive People: A Marvin Gaye Story The Paris Review 

Power Jerk

1-1-1-1-1

Take 5 total sets and work up to a heavy power jerk for the day.

Post loads to comments.
_____________________ 

For Time: 

800m Run 

then, 

5 Rounds:
10 Power Jerks 155/105
30 Double-Unders 

then, 

800m Run

Post time and Rx to comments.

Trevor S. (aka T-Sauce/Treasure) getting low

• EVERYONE. WE REALLY NEED A SPREADSHEET WHIZ TO HELP WITH CFSBK’s SUBWAY SERIES EVEN NEXT SUNDAY! Please email David [at] CrossFitSouthBrooklyn.com if you’re interested.
• Coach Frankie and Heather Farmer are competing in the national 2015 Olympic Lifting Championships this weekend. Heather lifts on Saturday and Frankie lifts on Sunday. Good luck!!
• Want to try something other than group class today? Check out Yoga for Athletes at 10am, Active Recovery at 11am and 12pm, or Open Gym from 2-4pm!

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Weight Watchers and the End of Dieting Racked
The Empathy Exams 

Performance:
Back Squat Low Intensity 65-70% x 7 x 2
Front Squat Low Intensity 65-70% x 7 x 2 

Fitness:
Front Squat 3 x 10
Use about 75% of your best 3×5 from last cycle, or 60-70% of a 1RM 

Post loads to comments.
_____________________ 

Performance
5 Rounds For Time:
7 Power Cleans 155/105
3 Ring Muscle-Ups 

Fitness
5 Rounds For Time:
5 Power Cleans 155/105
5 Chest-to-Bar Pull-Ups
5 Ring Dips 

Post time and Rx to comments.

Check out Episode 3 of CrossFit’s “Road to Conviction” series! While incarcerated, Fletcher Tholin discovered CrossFit. Watch his rehabilitation in this eight-part series. 

• For CFSBK’s Subway Series event on August 23, we still need judges and a score keeper! Judges are expected to monitor range-of-motion and reps for each workout. Coach David will do a session to review movement standards and protocol before the event. The score keeper needs to do data entry on the scoring system and should be comfortable with spreadsheets. Please email David [at] CrossFitSouthBrooklyn.com if you’re interested.
• Grace R. is riding in the 26th annual NYC Century Bike Tour on September 13 as part of a special fundraising team called Ride for Vision Zero. The goal of Vision Zero is to get the number of traffic deaths (many of whom are cyclists) down from upwards of 200 this past year to zero in 2016, as well as to make NYC a more bike-friendly city overall. If you want to donate to the cause (Grace is super close to her goal!), head over here.
• Happy birthday, Alexandra C.!

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Climbing the Shark’s Fin The New York Times 

Bench Press

Performance: Low Intensity: 65-70% x 7 x 4
Go a bit by feel and perform 4×7 at 65-70% of your 1RM. 

Fitness: 3 x 5 Linear Progression
Start light enough to add weight throughout the 8-week cycle. 
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Deadlift

Fitness and Performance: Work up to one heavy set of 10 using perfect form.
Aim for 60-70% of your 1RM. Dead start, no touch-and-go. 

Exposure 1/8
Post loads to comments.
_____________________ 

For Time:
500m Row
400m Run
30 Burpees 

Post time and Rx to comments.

CFSBK’s Swole Crew representing at CrossFit Virtuosity yesterday. There are only two events left in the Subway Series competition, one at CrossFit Long Island City, and the last one at home. You can still sign up here!

Did You See the Programming For Our Upcoming 8-Week Cycle? 

At CFSBK, we program 8-week cycles that culminate in a Crush Week—when we bias longer, higher volume or benchmark workouts and overlap elements that were programmed on particular day. In training weeks one to eight, we work off a basic distribution of lifts and skills (which you can learn more about in an article Coach David wrote for his blog, Inside the Affiliate, called “Effective Programming Strategies For CrossFit Affiliates” and in an article Coach Fox wrote, pasted below). The intention of these next eight weeks is to target particular movements while still biasing general fitness as the overarching goal of training. 

Training Cycle Dates: M 8/10 – Su 10/4
Crush Week: M 10/5 – S 10/11
Transition Week: Will be the first week of the following cycle, starting October 5, 2015

Cycle Goals:

• Add rep/set variety to barbell strength training
• Incorporate more gymnastics strength training
• One dedicated WOD day each week

Monday: Bench Press + Deadlift + WOD
Wednesday: Squat + WOD
Thursday: Snatch + Gymnastics Strength Bias EMOM + WOD
Saturday: WOD, no dedicated lift with a Clean and Jerk bias
Sunday: Squat + WOD 

Get even more details on the Current Programming Cycle tab, which can always be accessed in the left-hand column under Member Resources.

The Underlying Philosophy Behind Programming at CFSBK

By Chris Fox 

At CFSBK, we program for long-term health and fitness utilizing strength training, Olympic lifting, gymnastics, and mostly CrossFit-style couplet and triplet conditioning work. While some days look a bit different, a routine day at CrossFit South Brooklyn looks like this: DROMs, Warm Ups, Lifting, WOD prep, followed by a WOD. Let’s look at some of the reasons why we structure and program this way in terms of what each segment offers. 

DROMs: A general, light, dynamic warm up of joints and soft tissue will get your heart rate up a bit and help you enter a training mindset. It starts to get the sleep out of your eyes or the emails in your inbox out of your head. It also offers time for the QOD [LINK], which can lighten the mood and let you get to know a bit about the people you’ll be working hard with. 

Warm Ups: You need to be warmed up properly to move well and help prevent injury. Standardized warm ups move you through a wide range of motion, get you sweaty, and give you an opportunity to develop some strength in basic gymnastics and barbell movements you’ll regularly see in classes. Focused barbell drills review the positions and intentions of the lift you’ll be working on that day. We structure the drills so that you also get warm as you’re doing them.

Lifts: You need to be stronger, as strength is the physical adaptation with the greatest carryover to the rest of your training and to life in general. You may have noticed that we squat twice each week. We’ve been programming this way for years and for good reason. I can’t say it any better than Mark Rippetoe so here’s a quote from the man himself:

“There is simply no other exercise, and certainly no machine, that provides the level of central nervous activity, improved balance and coordination, skeletal loading and bone density enhancement, muscular stimulation and growth, connective tissue stress and strength, psychological demand and toughness, and overall systemic conditioning than the correctly performed full squat.” 

We agree. 

The Olympic lifts train power, strength, coordination, flexibility, and overall athleticism. If you can throw a heavy weight overhead, catch it in a rock bottom overhead squat, then stand it up (PR bar slam optional), almost all of the other things we do will be easier. As far as the other lifts go, the bench is the best upper body strength developer and is simply fun. The press is another great upper body strength developer—it keeps the shoulder girdle healthy and works the muscles that stabilize your trunk extremely well. Every few cycles we’ll program an upper body gymnastics movement as a strength developer, as this allows us to have some fun and vary the stimulus a bit. The deadlift will get your back stronger like no other exercise can, and it’s almost always the lift where you’ll be able to move the most weight, automatically making it pretty cool. The average lifter should be able to deadlift more than they can squat. If that’s not the case for you, we recommend coming in on days when we’re pulling weights off the floor. 

WOD Prep and WOD: We discuss the intent of the WOD at the whiteboard, along with scaling options and strategies. The WOD is where we get our conditioning and develop the ability to work at high intensities for longer than a set of squats can take us. As stated above, we use mostly mixed modal couplets and triplets. Our conditioning tends to range from short, high intensity three- to seven-minute efforts, to medium intensity eight- 15-minute efforts on most days, with a lower intensity 20-minute-plus WOD thrown in once a week or so. 

Even when the total time is above 15 minutes, we’ll often use interval work so that intensity stays high, given that high intensity (anaerobic) training has positive carryovers to low intensity (aerobic) training and offers other benefits. High intensity training can develop and preserve muscle mass, whereas long slow distance training can cause you to lose it if used exclusively. High intensity training creates EPOC (Excess Post-Exercise Oxygen Consumption), which sets your metabolism up to burn slightly more fat after exercise compared to endurance-type training—a boon if you’re looking to lose extra fat. Plus it’s time effective. If you can get the same or better benefit metabolically with shorter high intensity training, then the only reason to do the long slow stuff is if you don’t want to work that hard. 

Consider that maybe you don’t need more “cardio,” but actually need to work harder. I’d argue that hard work will also make you stronger in non-physical ways. We throw something like “Murph” at you a few times each year since we know you secretly love it and it’s cool to see that you haven’t lost your ability to go that long in spite of all your gainz. If we programmed hero type WODs all the time however, we’d likely have an oft-injured population with a narrow scope of fitness. Time and intensity have an inverse relationship in that the longer you work, the lower the intensity must be. By intensity, I mean power output. I know a marathon can be an intense experience, but you’re not working as hard on those miles as you would be while doing 800m repeats. Furthermore, the longer you go, the more reps you’re going to be doing and the more fatigued you’ll be. You don’t move better on the 69th deadlift compared to the 9th, trust me. Remember: we’re programming for our general population to be fit for the long term—not to crush a week’s worth of hero WODs followed by six weeks of PT. 

Cool Down: This portion is largely up to you, but you really don’t need us to babysit while you run, row an easy 1000 meters, or spend some quality time with a foam roller. 

To wrap up, CFSBK’s programming is designed to give you the most training value. We do these things because they are effective, not because they are in vogue or even because our members demand that we do things a certain way. We’ve withstood a few silly fitness trends in favor of what science and experience says works and will continue to do so, evolving as we learn. Training here is hard, it’s consistent, and it isn’t always exciting or sexy, but it works. We’re lucky to have so many of you who seem to agree and are willing to put in the hard work!

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How’d Crush Week go? What did you think of the programming last cycle? Give us your thoughts in the comments below, or through our online feedback form (always located in the left-hand column at the bottom of Member Resources). We love hearing from you!  

“Danny“

AMRAP 20 minutes:
30 Box Jumps 24/20
20 Push Presses 115/75
30 Pull-Ups

Scale load and volume as appropriate, but this should be a bit of a slog. If you can jump on the Rx’d box and do 5 reps at a time of the Rx’d push press and pull-ups, then Rx today. If not, scale some volume and or load and pull-up variant.

Post rounds and Rx to comments.
Compare to 2.2.2011

Check out Episode 2 of CrossFit’s “Road to Conviction” series! While incarcerated, Fletcher Tholin discovered CrossFit. Watch his rehabilitation in this eight-part series.

• Kids Club is CANCELED today, since Coach Janelle is out of town!

Good Luck to Our Subway Series Competitors!

The Subway Series is happening over at CrossFit Virtuosity today. Here are the CFSBKers that will be representing for us:

Pierre D.        
KLove
Brendan N.    
Alex N.          
Brad D.
Jason M.
Mare L.
Coach K HarpZ
Lauren S.
Coach Jess
Coach Whit

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A Tribute to the Incredibly Swole Bro Who Plays Gaston at Disney World GQ 

Coach K HarpZ owning all the weight at the CrossFit 718 Summer Games | Photo by the multitalented Coach MeLo

The 2015 Subway Series Continues This Sunday at CrossFit Virtuosity 

The event isn’t full yet—you can still sign up here! The workout is below:

“Deficit Diane”

Rx Division
For time (15 minute cap):
28 deadlifts, 185/125
28 HSPU, to floor / 1 abmat
21 deadlifts, 225/155
21 HSPU, to 1″ deficit / floor
15 deadlifts, 275/185
15 HSPU, 2″ deficit / 1″ deficit
9 deadlifts, 315/205 
9 HSPU, 3″ deficit / 2″ deficit

Scaled Division
For time (15 minute cap):
28 deadlifts, 135/95
28 incline push-ups, 18/36″
21 deadlifts, 185/115
21 incline push-ups, 12/24″
15 deadlifts, 215/135
15 incline push-ups, 6″/12″
9 deadlifts, 235/155 
9 push-ups, no incline

For CFSBK’s event on August 23, we still need judges and a score keeper! Judges are expected to monitor range-of-motion and reps for each workout. Coach David will do a session to review movement standards and protocol before the event. The score keeper needs to do data entry on the scoring system and should be comfortable with spreadsheets. Please email David [at] CrossFitSouthBrooklyn.com if you’re interested.

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How CrossFit (and a Little Cancer) Helped Me Grow a Bit… Down There The Huffington Post
Exercise May Make Tumors Less Aggressive, More Likely to Respond to Treatment American Cancer Society 

Performance
3 Rounds, For Time:
5 Deadlifts 365/255
10 Alternating Pistols 35/25
then,
30 Handstand Push-Ups 

Fitness
5 Rounds, For Time:
8 Deadlifts 185/125
8 Front Squats 185/125
8 Feet Elevated Push-Ups 24/20″

Post time and Rx to comments.

CFSBK’s crew took this adorable photo at CrossFit Queens’s Subway Series last weekend. There’s still time to sign up for the upcoming events (see our right-hand sidebar for the locations of each). All athletes MUST register for each individual event in advance in order to participate. REGISTER HERE

• Happy birthday, Malachy M. and Jesse S.!

Want to Get Better at Olympic Lifting? Join the Next Level Weightlifting Club at CFSBK

The Next Level Weightlifting Club offers Olympic lifting with strength training and mobility all in one. Weightlifting classes will be held in two-hour windows and taught by Coach Frank Murray. While there will be a start to every class, you are allowed to show up at any time during the two-hour training session to lift. Those involved will receive the week’s programming which they can either do during the training session or on their own times during open gyms. If you are unable to participate in class on a regular basis, you also have access to Coach Frank via email and can submit videos to be evaluated and critiqued. Think of him as your personal coach.

While there are universal weekly workouts, they can and likely will change from person to person depending on each individual’s needs. All people are different and therefore require different things to be successful. At Next Level Weightlifting Club, we take that into account and make adjustments as needed to optimize progress. 

Typical Sessions Include:

• Group Warm-up
• Heavy Lift (Snatch/Clean/Jerk)
• Light Lift (Snatch/Clean/Jerk)
• Squats
• Pulls/Presses
• Mobility 

Schedule:

Monday 7:30-9:30pm
Wednesday 7:30-9:30pm
Friday 6:30-8:30am

Pricing:

Drop-In: $30
10 Class Punch Card: $250 ($25 / Class)

Recurring Monthly Memberships:
3x/Oly $200 (Weightlifting Club only)
2x/Oly $150 (Weightlifting Club only) 

Group Group Class Add Ons:
If you’d like to combine Olympic Lifting with our Group class offerings, you can include an add on to your membership which can be used on CrossFit, Open Gym, Yoga, Pilates or Gymnastics Class.

+2x Group Class Add-on $100
+3x Group Class Add-on $150

REGISTER HERE  

This program is ongoing so participants may sign up whenever they want.
Your credit card will be charged immediately at a prorated rated for the rest of the current month. This membership will then automatically renew on the first of every month moving forward until cancelled.

Any questions regarding this program can be sent to info [at] CrossFitSouthBrooklyn.com and olympiclifter88 [at] gmail.com.

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Hilarious Highlights of Toddler Gymnastics Babble
Can You Beat Top European CrossFit Athlete Will Kane in This Tough Workout? Joe (Find more UK CrossFit lovin’ here) 
See How Healthy Your State Is By How Often People Tweet About Donuts and Exercise Fast Company