Search Results for: subway

Freestanding Hand Balancing Practice

Work against a wall or with a spotter on one or a few of the options below:

A) Handstand Hold from a Wall Walk
B) Handstand Hold from a Kick-Up
C) Second Handstand Hold to a Spotter
D) Freestanding Handstand Hold

Choose a level that allows you to hold a good position for 10-40 seconds, working back and forth with a partner or two to allow for rest between sets.

Post work to comments.

_____________________

“Danny”

AMRAP 20 Minutes:
30 Box Jumps 24/20″
20 Push Presses 115/80
30 Pull-Ups

Long one with large sets today, average scores will be 2-4 rounds on this Hero WOD. The intention is not to do any particular movement unbroken, so consider this when scaling. Keep the reps high enough and the degree of difficulty challenging enough to not blast through any of it. Scaling for Pull-Ups is either volume or Ring Rows.

Post rounds, reps, and Rx to comments.

Photo by Robert C. 

Register Now for the 2018 Subway Series

Another year has gone by, and it’s time once again for an NYC affiliate throw down: the 8th annual NYC 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. This year the action kicks off right here at CFSBK! Here’s the whole schedule:

Sunday, September 9th: CFSBK
Sunday, September 23rd: CrossFit Virtuosity
Sunday, October 7th: CrossFit Queens
Sunday, October 21st: CrossFit Gantry

This year’s Subway Series is using a team format (M/M and F/F), and there are both Scaled and Rx’d divisions, so we hope as many CFSBKers as possible will sign up. As you can tell from last year’s photos, it’s a really fun series. You can register here, but hurry: early bird pricing only lasts through August 26th!

Tomorrow: Starting Strength Total at CFSBK

Coach Jeremy’s Starting Strengthers will wrap up their eight-week cycle this Sunday, August 26th starting at 2:00pm. Lifters will be testing their 1RMs in the Back Squat, Press, and Deadlift. All are welcome to come by, hang out, and do some cheering. Get ready for some massive PRs!

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Yesterday’s Results Board: Rest Day
How a Woman Who Lost 200 Pounds Will Lose Even More CrossFit Journal (video)
Greg Glassman Wants to Shake Up CrossFit’s Competitive Nature Breaking Muscle

TONIGHT: We’re hosting a ping pong night for CFSBKers at Ocean’s 8 (at Flatbush and 7th, a short walk from the gym). The fun starts at 7pm and will likely continue until everyone is pinged and/or ponged out. Ocean’s 8 has a full menu of food and drinks for purchase. Bring friends!

This Week at CFSBK in Review

1. Today is a scheduled rest/recovery day, but don’t fret! We are still open, of course, and running on a normal class schedule, but you’ll have the option of doing either yesterday or tomorrow’s programming (which can be found in the comments section of today and every Rest Day’s post). On Tuesday, we explained why we program Rest Days twice a week and how you can get the most of of them.

2. Save the date! Fight Gone Bad, our annual workout/fundraiser/costume party/all-around-fun day, goes down on Saturday, October 20th, 2018. You won’t wanna miss it! Head over to the event page for details.

3. Another year has gone by, and it’s time once again for an NYC affiliate throw down: the 8th annual NYC 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. This year the action kicks off right here at CFSBK on September 9th!

4. Want to get better on the ol’ jump rope? On November 3rd, we’re hosting the CrossFit Workshop: Jump Rope. This is a hands-on, fast-paced, fun seminar at which participants learn how to use a simple and effective tool to energize their programming and workouts.

5. A new cycle of our Level 2 Brazilian Jiu Jitsu class with Callie Brennan starts this Sunday, and there are still some spots left. Go to Wednesday’s post for more info!

6. Coach Jeremy’s Starting Strengthers will wrap up their eight-week cycle this Sunday, August 26th starting at 2:00pm. Lifters will be testing their 1RMs in the Back Squat, Press, and Deadlift. All are welcome to come by, hang out, and do some cheering.

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Yesterday’s Results Board: Snatch | Run, Bear Crawls
The Race to Build a Better Bee JSTOR Daily
4 Cues to Lose Athlete Daily

When your boss wants to take a pic with you

This Week at CFSBK in Review

1. We will be kicking off Katie Egan’s final week in Brooklyn tomorrow night starting at 6pm. The theme: a Wigging Out for the West Coast bar crawl! Cover your cranium with any sort of wig that is colorful, crazy, or colonial. Wacky attire is encouraged. We’ll be starting at Pig Beach at 6pm and hitting all of Katie’s favorite watering holes throughout borough.

2. On Friday, August 24th, we’re hosting a ping pong night for CFSBKers at Ocean’s 8 (at Flatbush and 7th, a short walk from the gym). The fun starts at 7pm and will likely continue until everyone is pinged and/or ponged out. Ocean’s 8 has a full menu of food and drinks for purchase. Bring friends!

3. Want to get better on the ol’ jump rope? On November 3rd, we’re hosting the CrossFit Workshop: Jump Rope. This is a hands-on, fast-paced, fun seminar at which participants learn how to use a simple and effective tool to energize their programming and workouts.

4. Good news for your aching muscles! We’re very happy to announce that we’re now offering massage therapy with Leah DeCesare, LMT! See Wednesday’s post for all the details and to book some sessions.

5. Another year has gone by, and it’s time once again for an NYC affiliate throw down: the 8th annual NYC 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. This year the action kicks off right here at CFSBK on September 9th!

6. We are organizing teams for Flex on the Beach, which goes down Saturday, September 15th in Long Beach. Early Bird pricing ends August 26th, so now is the time to sign up. This is a co-ed competition for teams of 4 (2M/2F) with Rx, Scaled and Masters divisions. Just add your details here and we’ll try to get you on a team for this fun event!

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Yesterday’s Results Board: Snatch | Wall Balls, Double-Unders
A Brief History of the Tube Sock Smithsonian
Leave the Gym Stiff, Come Back Stiff Breaking Muscle

Snatch

Performance and Fitness
Hang Power Snatch:
3-3-3-3-3

Warm up and work up to a challenging set of 3 Hang Power Snatches.

Post loads to comments.
Exposure 2 of 8

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For Time:
400m Run

Then…

30 Wall-Balls 20/10, 14/9
60 Double Unders
20 Wall-Balls 20/10, 14/9
40 Double Unders
10 Wall-Balls 20/10, 14/9
20 Double Unders

Then…

400m Run

Aim to go unbroken on the Wall Balls. Sub 3x Singles as needed for Dubs.

Post time and Rx to comments.

Phil S. pulls under a Snatch at last year’s Subway Series event at CFSBK

Register Now for the 2018 Subway Series

Another year has gone by, and it’s time once again for an NYC affiliate throw down: the 8th annual NYC 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. This year the action kicks off right here at CFSBK! Here’s the whole schedule:

Sunday, September 9th: CFSBK
Sunday, September 23rd: CrossFit Virtuosity
Sunday, October 7th: CrossFit Queens
Sunday, October 21st: CrossFit Gantry

This year’s Subway Series is using a team format (M/M and F/F), and there are both Scaled and Rx’d divisions, so we hope as many CFSBKers as possible will sign up. As you can tell from last year’s photos, it’s a really fun series. You can register here, but hurry: early bird pricing only lasts through August 26th!

Want to Work at the Front Desk?

CFSBK is looking for new talent to staff our front desk on Monday mornings from 5:45am to 9:30am with the availability to cover weekend shifts!  Responsibilities include handling inquires from walk-ins, managing basic membership issues, light cleaning/organization, and other miscellaneous duties.

Ideally, we’d like to hire from within so that candidates are already familiar with CrossFit and CFSBK, but we are open to talking to new folks if they’ve got good people skills and are committed to joining the gym. On top of an hourly wage, Front Desk staff will also receive 50% off membership for one shift per week or a comped membership for two shifts or more per week. We are looking for people who keep a consistent schedule and commit to six months of work with us (barring extenuating circumstances).

We will be interviewing this month and hiring a new staff member for immediate training. Email Charlie [at] CrossFitSouthBrooklyn.com to inquire and include “Front Desk” in the subject line.

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Yesterday’s Results Board: Back Squat | Farmer Carry, Wall Walks
Dip Therapy CrossFit Journal (video)
Working Towards Powerful, Mobile Glutes Breaking Muscle

Clean and Jerk Complex

Performance
Clean Pull + Hang Power Clean + Push Jerk + Split Jerk

Work up to a challenging load for the day.

Fitness
Clean Deadlift + Hang Power Clean + Push Jerk

Work up to a challenging load for the day.

Post loads to comments.
Exposure 1 of 8

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AMRAP 10 Minutes:
10 Box Step-Ups 24″/50, 20″/35
20 AbMat Sit-Ups

Use the lead leg to come to full extension on the box, not turning the movement into some version of a Dumbbell Deadlift on a box. The Sit-Ups are un-anchored.

Post rounds, reps, and Rx to comments.

When the new training cycle template drops | Photo by Robert C. 

This Week at CFSBK in Review

1. Our new 8-week programming cycle kicked off this week. Two-lift Mondays! Saturday Monster Metcons! Read Monday’s post to find out what you can expect in group classes over the next couple of months.

2. Pilates has moved from Tuesday nights to Sundays at 12pm and will be coached by Karina! To learn more about this class and Pilates in general, check out this fun Q&A with the woman herself.

3. A new cycle of Active Life Strength with Coach Keith starts this Tuesday. Get out of pain, stay out of pain, strengthen your weaknesses, and improve mobility and movement patterns, all while getting stronger! This is a predominantly strength-based class very specifically programmed to strengthen movements and improve positions based on your individual needs. For more info, testimonials, and the registration link, see this post!

4. Check out Coach Fox writing for our friends at Beyond the Whiteboard. “Smart Accessory Work” is the latest in Coach Fox’s “Older, Fitter” series, which draws on his work with athletes in our Fit 55+ program.

5. On Friday, August 24th, we’re hosting a ping pong night for CFSBKers at Ocean’s 8 (at Flatbush and 7th, a short walk from the gym). The fun starts at 7pm and will likely continue until everyone is pinged and/or ponged out. Ocean’s 8 has a full menu of food and drinks for purchase. Bring friends!

6. Another year has gone by, and it’s time once again for an NYC affiliate throw down: the 8th annual NYC Subway Series! This year the action kicks off right here at CFSBK. Go here to sign up!

7. All CrossFit Kids classes are cancelled today.

_____________________
Yesterday’s Results Board: WODurday
Happier People Exercise, Never to Excess Breaking Muscle
I Was Broken The Players’ Tribune (video)

Snatch Complex

Performance
Snatch Pull + Hang Power Snatch + Overhead Squat + Snatch Balance + Hang Squat Snatch

Work up to a challenging load for the day.

Fitness
Snatch Deadlift + Hang Power Snatch + Overhead Squat

Work up to a challenging load for the day.

Post loads to comments.
Exposure 1 of 8

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Every Minute on the Minute x 15 (5e):
1) 15/11 Calorie Row
2) 12 Burpees
3)  Rest

The Rows and Burpees should be done at sprint pace.

Post work to comments.

Katie E. goes Super Saiyan as Coach KHarpz watches in awe at last year’s Subway Series event at CFSBK 

Register Now for the 2018 Subway Series

Another year has gone by, and it’s time once again for an NYC affiliate throw down: the 8th annual NYC 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. This year the action kicks off right here at CFSBK! Here’s the whole schedule:

Sunday, September 9th: CFSBK
Sunday, September 23rd: CrossFit Virtuosity
Sunday, October 7th: CrossFit Queens
Sunday, October 21st: CrossFit Gantry

This year’s Subway Series is using a team format (M/M and F/F), and there are both Scaled and Rx’d divisions, so we hope as many CFSBKers as possible will sign up. As you can tell from last year’s photos, it’s a really fun day. You can register here, but hurry: early bird pricing only lasts through August 26th!

Friday, August 24th: Ping Pong Night!

On Friday, August 24th, we’re hosting a ping pong night for CFSBKers at Ocean’s 8 (at Flatbush and 7th, a short walk from the gym). The fun starts at 7pm and will likely continue until everyone is pinged and/or ponged out. Ocean’s 8 has a full menu of food and drinks for purchase. Bring friends!

_____________________
Yesterday’s Results Board: Back Squat | Run, Goblet Squats, Ring Dips
Overheard in the Crowd CrossFit Games
Internal Rotation Overhead in the Snatch… Really? Catalyst Athletics

Snatch Complex

Snatch Pull (4 seconds down) + Snatch Pull (4 seconds down) + Snatch

Build to a heavy but perfect load on the complex. No misses, no press outs.

Post loads to comments.
Exposure 6 of 8

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20 Minutes Not for Rounds:
600m Row/1 Mile Bike/550m Jog

then, either…

A)50′ Handstand Walk
B) 3 Wall Walks + 10 Shoulder Taps at the top of the wall walk
C) 100′ Bear Crawl (with hips higher than shoulders)

Choose a Handstand Walking practice option that is suitable for you, and perform the mono-structural movement at a recovery/conversational pace. If you choose the 50′ Handstand Walk, you should be able to complete the distance in 1-3 sets.

Post work to comments.

Register for Active Life Strength!

There are still spots left in Coach Keith‘s next Active Life Strength class, which starts this Monday! The Active Life methods help athletes of all levels identify the root causes of their pain, injuries, and plateaus, and provide solutions for alleviating and eliminating those limitations through strength training, hands on treatment, corrective movements, and program modification. As the Head Coach at Active Life Athletics, Coach Keith worked closely with the Active Life doctors as they developed the system and led the charge to incorporate it into a gym model. Using those principles, this program will help you identify your individual weaknesses and limitations, guide you through the necessary strength and mobility exercises, and get you moving and lifting more efficiently, with less pain.

Here’s what Colleen M., who just did a previous cycle, had to say about the class:

My pain was being caused by shoulder impingement and a labral tear of the hip. At my wits end with my shoulder, I thought, “I will go back to HSS and ask them to do surgery.”  I was just sick of it.  Just as the surgery idea was taking hold, Active Life was offered at CFSBK.

Putting an Active Life program in a regularly scheduled group class was the magic formula for me. I find it very difficult to work on my own. I need the guidance of a coach, the structure and dynamics of a group class combined with individual program tailored to each participant’s needs. This saved me and my shoulder.

I know, disclaimer, not meant to diagnose or treat, etc., etc., but this is my experience. Looking into surgery was the next step for me if Active Life didn’t work, and it DID work. I have mobility now and I’m happily working pain free.

As for my hip (a two year old injury) HSS and NYU hip center both said that the cartilage could not be repaired on its own or through surgery, but if I could strengthen my core I could relieve pressure on the joint. Strengthening the core works, but doing self-guided extra work outside of group class is just not my strong suit. Flash forward to Active Life About half way through, I had a revelation–my individual program was forcing me to use all the muscles on my back, and on the back of my legs!  There’s an inner hamstring muscle that I didn’t even know I had, from that to my lats and up and down, shoulders to heels, all those muscles woke up and I learned how important they are. It was just so extraordinary. Strengthening everything behind me I was relieving the injuries on the front of me.  WOW.  I’m so happy.

I’m now adding some weight to the bar and I have a few post-injury PRs. I can also tell you that I can now bound up the subway stairs two steps at a time – a first for this New Yorker of 26 years! Having fun with my new superpower.

Sound like something you need? Check out the options below!

 

Register Here!

For more information on The Active Life, check out:

• @activeliferx on Instagram
• www.performancecarerx.com
• The Active Life on YouTube

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Yesterday’s Results Board: Front Squat / Ring Row | DTish
Starting CrossFit: Dealing with Obstacles CrossFit Journal
How a Special Diet Kept the Knights Templar Fighting Fit Atlas Obscura

Open Workout 18.3

2 Rounds for Time:
100 Double-Unders
20 Overhead Squats 115/80
100 Double-Unders
12 Ring Muscle-Ups
100 Double-Unders
20 Dumbbell Snatches 50/35
100 Double-Unders
12 Bar Muscle-Ups

18.3  Scaled

2 Rounds for Time:
100 Single-Unders
20 Overhead Squats 45/35
100 Single-Unders
12 Chin-Over-Bar pull-ups
100 Single-Unders
20 Dumbbell Snatches 35/20
100 Single-Unders
12 Chin-Over-Bar Pull-Ups

14 minute cap on both versions

Masters 55+ Rx’d is Chest-to-Bar Pull-Ups, 75/55 OHS, and 35/20 DBs.

Masters 55+ Scaled is Jumping CTB Pull Ups, 45/35 OHS, and 20/10 DBs.

18.3 will be a workout in which many of you will get a “first.” Maybe it’ll be your first Doubles or a new unbroken Double-Under PR. Maybe you get that first Muscle-Up that you’ve been working on and are oh so close to getting, or your first Pull-Ups. Take an honest look at the workout and decide what the workout will be for you. If you’re close to getting a Ring Muscle-Up, then try and ride some Open magic and get one! If you think you can get through the Double-Unders and Overhead Squats Rx’d but are nowhere near a Ring Muscle-Up, then when you finish the 2nd set of 100 Doubles take an Rx’d score of 220 and move on to Pull-Ups.

The Scaled version is no joke! Even if the weights are light for you and you have muscle ups, it’s still a Double-Under workout. Stay loose and relaxed and remember to breathe on the jump rope. There are 928 (800 on the rope!) reps needed to complete any version of this workout. Have fun and good luck!

Dmitry D. on the rope at Friday Night Lights. Thanks to everyone who came out last night!

Last Chance to Register for Active Life Strength!

There are just 2 spots left in Coach Keith‘s next Active Life Strength class, which starts this Monday! The Active Life methods help athletes of all levels identify the root causes of their pain, injuries, and plateaus, and provide solutions for alleviating and eliminating those limitations through strength training, hands on treatment, corrective movements, and program modification. As the Head Coach at Active Life Athletics, Coach Keith worked closely with the Active Life doctors as they developed the system and led the charge to incorporate it into a gym model. Using those principles, this program will help you identify your individual weaknesses and limitations, guide you through the necessary strength and mobility exercises, and get you moving and lifting more efficiently, with less pain.

Here’s what Colleen M., who just finished up a cycle, had to say about the class:

My pain was being caused by shoulder impingement and a labral tear of the hip. At my wits end with my shoulder, I thought, “I will go back to HSS and ask them to do surgery.”  I was just sick of it.  Just as the surgery idea was taking hold, Active Life was offered at CFSBK.

Putting an Active Life program in a regularly scheduled group class was the magic formula for me. I find it very difficult to work on my own. I need the guidance of a coach, the structure and dynamics of a group class combined with individual program tailored to each participant’s needs. This saved me and my shoulder.

I know, disclaimer, not meant to diagnose or treat, etc., etc., but this is my experience. Looking into surgery was the next step for me if Active Life didn’t work, and it DID work. I have mobility now and I’m happily working pain free.

As for my hip (a two year old injury) HSS and NYU hip center both said that the cartilage could not be repaired on its own or through surgery, but if I could strengthen my core I could relieve pressure on the joint. Strengthening the core works, but doing self-guided extra work outside of group class is just not my strong suit. Flash forward to Active Life About half way through, I had a revelation–my individual program was forcing me to use all the muscles on my back, and on the back of my legs!  There’s an inner hamstring muscle that I didn’t even know I had, from that to my lats and up and down, shoulders to heels, all those muscles woke up and I learned how important they are. It was just so extraordinary. Strengthening everything behind me I was relieving the injuries on the front of me.  WOW.  I’m so happy.

I’m now adding some weight to the bar and I have a few post-injury PRs. I can also tell you that I can now bound up the subway stairs two steps at a time – a first for this New Yorker of 26 years! Having fun with my new superpower.

Sound like something you need?  Go HERE to grab one of those last spots!

_____________________
Who Gets to Call Themselves an Athlete? Girls Gone Strong
Why Powerlifting Is a Sport for Nerds BarBend

Mush! Mush! Check out Thomas H.’s photoset from last weekend’s Strong Fit class. Strong Fit meets Saturdays at 8am. Check it out if you want to do fun stuff like this! 

This Week at CFSBK in Review

1. With just 10 days to go until the main event, we’re currently at just over $10,000 raised for Brooklyn Community Foundation, which is 42% of our $25,000 goal. Yesterday we provided a template for a last-minute email you can send to your friends, family, and coworkers. Can we get to 50% by the end of the day? Let’s do it!

2. The 4th and final event of this year’s Subway Series goes down tomorrow at CrossFit Virtuosity. See our event page for details, and if you’re looking for something fun to do, head up to Williamsburg and cheer for our CFSBK athletes!

3. Want to learn from the best and train for the CRASH-B World Indoor Rowing Championship? Olympian Coach Nick (whose boat just won the men’s 40+ at the Head of the Charles!) will prepare participants in the months leading up to race day, which is February 25th, in Boston. Come to Coach Nick’s kick-off meeting at 12:15 this Sunday, October 29th in the Annex. This meeting is open and free to anyone who’s “erg-curious” and wants to learn more about what’s involved. There will not be a workout.

4. Ever wonder what CFSBK would look like if it transformed into an art gallery? Well, those of us that participated in or attended CFSBK’s previous Art Shows know it looks pretty awesome. Our fourth Art Show will be Saturday, November 18th, and we need to know by Wednesday, November 1st whether you want to participate.  See Tuesday’s post for details!

5. As we’ve mentioned on the blog in the past, Coach KHarpz is writing a series for our friends at beyond the whiteboard on her training for next year’s Northeast Regionals. Check out her 3rd and most recent installment, “Swole Searching: How Bad Do I Want It?”

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Yesterday’s Results Board: Clean | SDHPs, Burpees, Thursters
Unplug from Technology for the Bigger Lifts BarBend
In the Wake of Harvey CrossFit Journal (video)

Snatch

Performance
Snatch Balance:
1-1-1-1-1

Build to a 1RM Snatch Balance.

Fitness
Tempo Overhead Squat (2211):
2-2-2-2-2

Warm up and perform 5 heavy doubles. You’ll likely have to jerk these into position to begin. Open at a load that’s challenging but allows you to hold solid positions and go up from there as appropriate. The goal is no fails. Make sure your area is clear to bail safely.

Post loads to comments.
Exposure 6 of 8

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AMRAP 5 Minutes:
30 Double-Unders
15 Power Snatches 75/55

Rest 5 minutes, then…

AMRAP 5 Minutes:
30 Double-Unders
15 Power Snatches 75/55

The barbell should be light for you and unbroken on the fast end. Scale the Dubs to Singles as needed. Use lighter bars with larger bumps to save the plates from bailing.

Post rounds, reps, and Rx to comments.

Hoop it up | Photo by Thomas H. 

Next Saturday: The Subway Series at CrossFit Virtuosity

Another year has gone by, and it’s time once again for an NYC affiliate throw down: the seventh 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! This year, the 4th and final event happens at CrossFit Virtuosity on Saturday, October 28th!

This year’s Subway Series is using a team format (M/M and F/F) and there are both Scaled and Rx’d divisions, so we hope as many CFSBKers as possible will sign up. As you can tell from last year’s photos, it’s a fun day. You can register below, but hurry: early bird pricing only lasts through September 5th!

Register Here!
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Yesterday’s Results Board: Burpees, Deadlifts, Thrusters, Run, Bar Muscle-Ups
Finding Her Voice Athlete Daily
The Surprising Survey of American Fears Smithsonian