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TONIGHT: Come out to the gym for a Halloween-themed Movie Night! We’ll be showing What We Do in the Shadows, a funny mockumentary about vampires with domestic issues. We’ll start the movie at 8:15pm, right after Open Gym!

1. Do you hate and fear workouts that involve rowing? Do you secretly love them but don’t want to admit it? Either way, you have a good reason to train for the CRASH-B World Indoor Rowing Championship! Olympian Coach Nick 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 on Sunday, October 29th in the Annex. See Monday’s post for more details!

2. Photo’s from last weekend’s Subway Series event at CFSBK are up on our Flickr account, here and here. 

3. Coach Keith officially joined our coaching staff part time this week. Welcome again, Keith!

4. So far we’ve raised Over $6,000 for Brooklyn Community Foundation, which is around 25% of our goal! Ziggy WODdust and the Squatters from Mars have surged into first place with Foam Roller Derby not far behind. So far, Charles S. is our top individual fundraiser. See yesterday’s post for some info on some of the great initiatives Brooklyn Community helps to fund.

5. The 4th and final event of the 2017 Subway Series goes down next Saturday, October 28th at CrossFit Virtuosity. There’s still time to register here. Represent CFSBK and be a part of the BLACK TIDE! This is always a mega-fun event, and we’d love to see more of you sign up. As usual, there will be Rx and Scaled divisions, so don’t be afraid to get after it!

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Yesterday’s Results Board: Clean | KB Swings, Push Jerks
How 7 Elite Powerlifters and Weightlifters Warm Up for Squats BarBend
What Separates “Ugly-Cute” from Just Ugly NY Mag

Yes, Coach JB can lift many times her bodyweight, but she can also do an elite-level CrossFit Face. More photos from Saturday’s Subway Series event are up on our Flickr account! 

REGISTER NOW FOR STARTING STRENGTH PROGRAM

The Starting Strength program is an opportunity to spend 8 weeks honing your technique and increasing your capacity at the most fundamental strength movements: Back Squat, Overhead Press, Bench Press and Deadlift. This small group format of 90 minute sessions offers one-on-one guidance, great camaraderie, and a simple roster of movements allowing you time to correct errors and challenge your limits.

Whether you are brand-new to lifting, someone with experience who has struggled to surpass a plateau, or just looking to try something different, by taking the time to focus exclusively on the lifts that support almost ever other activity you do inside (and outside) the gym, you will gain confidence and enhance your performance.

Upcoming Program Times and Dates

A cycle: Novice, 7pm Mon/Wed and 6pm Fri | Monday, October 30th – Friday, December 15th (8 slots)
B cycle: Intermediate, 7pm Tues/Thurs and 10am Sun | Tuesday, October 31st – Sunday, December 17th (SOLD OUT)
C cycle: Morning Novice, 6:30am Mon/Thurs | Monday, October 30th – Thursday, December 14th (8 slots)
D cycle: Continuing Education, 6pm Mon/Wed | Monday, October 30th– Wednesday, December 14th (4 slots)
E cycle: Late morning, all levels, 10am Mon/Thurs | Monday, October 30th – Friday, December 14th (10 slots)

Class Sizes: Space is limited to 4-8 participants
Class Length: 90 minutes

Pricing

3x Per Week Cycles: $300 paid upon registration and then another $300 at the halfway point
2x Per Week Cycles: $200 paid upon registration and then another $200 at the halfway point

Group Class/Open Gym/Active Recovery/Yoga/Pilates Add-On Option!

This add-on membership allows our 2x/week Starting Strength Program to attend two additional classes per week, outside of the regularly scheduled strength cycle classes. This includes group classes, Open Gym, and Active Recovery/Yoga/Pilates/Short Circuit.

Price is $100 per four weeks, first bill due at sign-up and second bill ($100) charged automatically to the card on-file four weeks later. Register here!

If anyone is confused as to which cycle they belong in or has any questions, they can contact Jeremy directly at Jeremy [at] CrossFitSouthBrooklyn.com to discuss placement.

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Yesterday’s Results Board: Press / SLDL | Toes-to-Bars, Squats
Which Sounds Better, Digital or Analog? Scientific American
How Your Body Keeps Time NY Mag

Tempo Press / Tempo Stiff-Legged Deadlift Superset*

A1) Tempo (31×1) Press:
3 x 6

Heavier than Week 4‘s  3 x 8.

A2) Tempo (31×1) Stiff-Legged Deadlift:
3 x 6

Heavier than Week 4.

*Warm up and then perform a set of Presses, followed by a set of Stiff-Legged Deadlifts. Repeat for 3 work sets of each, resting about a minute between movements. Use a 31×1 tempo for both movements. The last few reps of each set should be tough, but the goal is no misses.

Post loads to comments.
Exposure 5 of 8
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For Time:
21-15-9
Toes To Bars
9-15-21
Overhead Squats 95/65

The Overhead Squat weight should be light for you, unbroken on the fast end or in 2-3 sets with quick breaks. Same for the Toes-t0-Bars. Scale load and/or degree of difficulty to Hanging Leg or Knee Raises as needed.

Post time and Rx to comments.

Coach Jess looks pretty badass doing Sandbag Cleans, doesn’t she? More photos taken by your blog editor and Robert C. at Saturday’s Subway Series event are up on our Flickr account. Thanks to everyone who competed, volunteered, and cheered! 

Want to Reach Your Rowing Potential? Come to the CRASH-Bs Kick-Off Meeting With Coach Nick On Sunday, Oct. 29!

Do you hate and fear workouts that involve rowing? Do you secretly love them but don’t want to admit it? Either way, you have a good reason to train for the CRASH-B World Indoor Rowing Championship! Olympian Coach Nick 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 on 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.

Here’s some basic info:

• The events at CRASH-Bs are individual
• You don’t have to be a CFSBK member to participate—so tell your non-SBK friends! (If you have any!)
• The group will get together for three technique clinics (each of which will conclude with a workout) and three or four races
• Participants will do the workouts on their own
• Nick will provide programming and support—including video analysis of your technique—throughout the program
• Anyone can join—there is no minimum performance requirement

At the kick-off meeting at 12:15pm on Sunday, October 29th, in the Annex, Coach Nick will explain the program in detail.

Send Coach Nick an email at Nick [at] CrossFitSouthBrooklyn.com if you plan to show up or if you have any questions.

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Adaptive Athlete Casey Acree – Bar Muscle-Ups CrossFit (video)
The Renaissance Painter Who Made Fantastic Portraits from Food Atlas Obscura

Jess P. representing CFSBK at the 2nd event of this year’s Subway Series (we see you, too, Thomas!). We’ll be hosting the 3rd event of the Subway Series tomorrow. Come over to the gym at noon to watch the action and cheer for your buds! 

1. We’ll be running on a modified schedule for the big day tomorrow. Morning classes will run on the usual schedule, but everything from 11am onward is cancelled (i.e., 10am classes are the last of the day).

2. Fight Gone Bad fundraising season is here! So far we’ve raised just over $4,000 for Brooklyn Community Foundation. On Monday, we offered an email template you can send to your friends and family.

3. Front desker Karina S. has a show with her sketch team this Monday, October 16th at 7:30pm! Karina tells us, “It’s got some bizarre, spooky-funny sketches and makes a great date night. Also, you’ll get to see me making a rare cameo on stage in some spooky circumstances.” Check out the Magnet Theater website for ticket info and more details.

4. As we’ve mentioned before, Coach KHarpz is writing a series for our friends at beyond the whiteboard on her training for next year’s Northeast Regionals. Check out the most recent installment, “Trusting the Process”!

5. Need to build a foundation for gymnastics work on the rings? Check out this fun video of Coach David demonstrating a basic ring support!

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Yesterday’s Results Board: Clean | 3 x 500m Row
Mattie Rogers Unofficially Broke the American Clean and Jerk Record BarBend
What Half-Marathons Teach Us About Running a Marathon NY Mag

THIS SATURDAY: The Subway Series at CFSBK!

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Yesterday’s Results Board: Press /Sumo Deadlift | KB Swings, Push-Ups, Pull-Ups
Aging with Grace and—Fran CrossFit Journal
The Clean: Don’t Just Fall Down, Turn It Over Catalyst Athletics

AMRAP 30 Minutes:

30/21 Calorie Row
7 Power Cleans 185/125
10 Handstand Push-Ups

The barbell should be on the heavy side of medium for you, allowing for cycling a few reps on the fast end and singles on the slower end. Scale ROM on the Handstand Push-Ups to 1 or 2 AbMats, or scale up to a deficit if 10 is easy for you. Sub Box Piked Handstand Push-Ups or heavy Dumbbell Push Presses if you can’t perform at least 5 unbroken Handstand Push-Ups.

Post rounds, reps, and Rx to comments.

NEXT SATURDAY: The Subway Series at CFSBK!

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Yesterday’s Results Board: Rest Day
What 7 Fishmongers Wore to Work at the Fulton Fish Market NY Times
Death, Divorce, and Double-Unders CrossFit Journal (video)

Come out to the gym for a Halloween-themed Movie Night on Friday, October 20th! We’ll be showing What We Do in the Shadows, a funny mockumentary about vampires with domestic issues. We’ll start the movie at 8:15pm, right after Open Gym!

This Week at CFSBK in Review

1. Thanks again to everyone who came out for our 10th Anniversary Party on Saturday! Photos from the evening are up on our Flickr account and at We Love Photobooths.

2. You know that big wooden thing in 608 that kind of looks like it could be a poorly designed ladder or a medieval torture device? It’s neither of those things! It’s a actually a pretty cool thing you can use for accessory work. Watch this video to find out how you can use that thing!

3. Ready for another kickass event? Save the date and start making art for the 4th CFSBK Art Show on November 18th!

4. Fight Gone Bad Season is here! On Wednesday, we posted a checklist to help you get started, and on Thursday offered some fundraising tips.

5. Congrats again to Pierre D. and Coach Ro on placing FIRST in the Northeast Region of the CrossFit Team Series!

6. The Subway Series comes to CFSBK next weekend! See Monday’s post for registration info.

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Yesterday’s Results Board: Clean | Burpee Box Jump Overs, Deadlifts
Cultivating Self-Trust Girls Gone Strong
How to Actually Get Some Rest for Once NY Mag

Tempo Press / Tempo Stiff-Legged Deadlift Superset*

A1) Tempo (31×1) Press:
3 x 8

Heavier than last week.

A2) Tempo (31×1) Stiff-Legged Deadlift:
3 x 8

Heavier than Week 2.

*Warm up and then perform a set of Presses, followed by a set of Stiff-Legged Deadlifts. Repeat for 3 work sets of each, resting about a minute between movements. Use a 31×1 tempo for both movements. The last few reps of each set should be tough, but the goal is no misses.

Post loads to comments.
Exposure 4 of 8
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2 Rounds for Time:
550m Run
40 Alternating Dumbbell Power Snatches (20 each arm)
30 Single-Arm Dumbbell Thrusters (15 each arm)
20 Chest-to-Bar Pull-Ups

Use the same dumbbell for the Power Snatches and Thrusters. Choose a heavy load than allows you move well but probably not unbroken on each movement. Scale the Pull-Ups to Chin-over-Bar or Jumping as needed.

Post time and Rx to comments.

No, Coach David isn’t showing us how big the rainbow trout he caught on his last fishing trip was. He’s showing us how to use the stall bars in 608! 

Register for the Subway Series at CFSBK!

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Can You Put Your Kids on a Strength Training Program? Starting Strength
Managing Your Expectations: How to Set Yourself Up for Success Girls Gone Strong

Tempo Back Squat (20X1)

3 x 8

Heavier than last week.

Post loads to comments.
Exposure 3 of 8
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For Time:
60 Double Unders
15 Push Jerks 135/95
50 Double-Unders
12 Push Jerks
40 Double-Unders
9 Push Jerks
*8 minute cap

This should be a sprint today, unbroken at best. Get warmed up and hit the ground running. If you don’t have Double-Unders, then scale to Singles or 20/15/10 attempts. Scale the load accordingly so that you can perform each set quickly.

Post time and Rx to comments.

Congrats to Subway Series Winner Morgan N.!

Teamed with her sister who trains at CrossFit Dynamix in in Astoria, CFSBKer Morgan N. took 1st place at the 1st Subway Series event of the year at CrossFit Gantry. Huge congrats, Morgan! You can see more photos from their victory here. And hey, don’t forget to sign up for this weekend’s competition at CrossFit Queens and for the 3rd event, which we’re hosting on October 14th! We have 10 folks signed up so far, and we’d love to see more of you compete! Why compete? We’re glad you asked…

This Sunday’s Schedule

Our 10th Anniversary Party is this Saturday, September 30th. It starts at 8pm, and we can’t wait to see you there! The next day, Sunday, October 1st, we’ll be running on a modified schedule. That day we’re offering Open Gym from 5pm to 8pm, but all other classes are cancelled.

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Yesterday’s Results Board: Rest Day
Manhattan’s God of Insects Nautilus
This CrossFit Team Series Pair Is 138 Years Strong BarBend