CrossFit South Brooklyn

Established 2007

Rest Day

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Cass lounging at 608 | If you need a refresher re: CFSBK’s dogs/kids policies, refresh yourself here.

The 32nd USAPL New Jersey State Powerlifting Championships Are August 1 and 2, 2015

The Championships will be held at the Hyatt Regency Hotel in New Brunswick, New Jersey on August 1 & 2, 2015. The post-mark deadline for ALL entry forms is Friday, July 10, 2015. 
On July 20, 2015, the competition nominations / start list shall be posted on the USA Powerlifting New Jersey Facebook Account and on the USAPL New Jersey State website. 

Coaches Fox and Jeremy are competing. If you are also competing, let us know in the comments below!

Showers, We Haz Them

Included in your membership at CrossFit South Brooklyn is access to our 4 showers, two in each of our locker rooms which are complete with towel service, mirrors, hair driers, body lotion, organic shampoo, conditioner, and soap dispensers in each shower stall. If the gym is open, showers are probably available, just ask the Front Desk if you’re not sure whats going on at 608. We ask that members please keep their clothing tidy while they’re showering (we’re putting in some hooks below the shelves soon) and please keep your showers to around 5 minutes or less, especially if there are other folks waiting to use them. Tell us: Have you used the new showers yet?

Some Relevant ITA Articles

Most of you are familiar with Coach DO and Kate Reece’s blog, Inside the Affiliate, through which David open sources as much as he can regarding the how and why behind running CFSBK. Regardless of whether you’re a long-term member or newbie, this is a great resource for you to get a behind-the-scenes perspective on why we do what we do.

Below are some articles from the archives which pertain to athletes as well as coaches. Check them out!

The Organic Affiliate Growth Model
Failing, Bailing, and Training Culture at CrossFit Affiliates
5 Things I Know to Be True About Running a CrossFit Gym

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The Moon Terminator Illusion VSauce
New dietary guidelines for Americans from U.S. government remove upper limit for fat intake and change cholesterol to being “no longer a nutrient of concern” Forbes

Comments

  1. Wednesday's Programming

    Back Squat

    Fitness and Performance: 3 x 5 Linear Progression
    Add 5-10 lbs to last week.

    Post loads to comments.
    e4/8
    _____________________

    AMRAP 15 Minutes:
    30 Double-Unders
    20 Alternating Overhead Reverse Lunges 45/25
    10 Pull-Ups
    *Sub 3x Single-Unders or 1/2 Attempts for Double-Unders, Goblet (dumbbell or kettlebell) Lunges for Overhead, and Bands or Ring Rows for Pull-Ups as necessary.

    Post rounds and Rx to comments.

  2. Back with my tribe at 7 AM, which I just realized is the first time in more than two weeks. Whoa.

    HBBSQ 160x5x3. I did the same weight for 3×3 on Friday. I think I can go up by 10s instead of 5s for at least a couple of weeks. (Also, it feels so good to kiss the safety bar bye-bye!)

    WOD: 5 rounds + 18 lunges with 15 box jumps/round instead of DUs (turning a jump rope is still no bueno) and ring rows. I was pleasantly surprised to find I could hold a plate overhead through the entire WOD! Holding a dumbbell is still uncomfortable, but I guess the plate is a bit more stable so it was fine. Will add overhead weight to lunges in warmups in the future.

  3. 6am with Jess and McDowell. I did Monday's press work, 3×5 at 105. These moved well. The last set was the best with respect to cycling reps efficiently, something I'm still not great on with presses. I still have a couple of weeks before these get very heavy to work on it though. I did the performance WOD at 95 lbs in 9:59. The shoulder-to-overheads were all pretty much push presses. First and third sets unbroken and the middle set broken into sets of 5. I could have probably done the middle set unbroken if I'd done these all as push jerks, but I just didn't. I also nailed my chin pretty good with the bar on one rep, so clearly coordination and grace were not my forte this morning.

  7. I love 608 showers! I fully admit I was not one of the members asking for them when DO asked for suggestions for the new space, and I still take the majority of my gym-day showers at home, but the showers are REALLY helpful sometimes. Like, when I have a 9 AM meeting, I can still come to 7 AM. And yesterday I couldn't have come to class at all had it not been for the showers.

    So, thank you MGMT for the showers!

  8. 10am w/Coach Jess Fox

    Press: Performance:
    70, 80, 90×6
    My shoulder is still being a dick.

    WOD: Fitness:
    95#
    Jess made it clear that the goal was to go unbroken, but I chose to color-match my green shirt instead.

    I weighed myself yesterday, and I'm now at 180#. What disturbs me about this is that I've never been this heavy. What consoles me about this is that at my body may finally outweigh my head.

  9. 6am with Jess and McDowell

    LBBS: 45×5,135×5, 165×5, 185×3, 195x5x3
    Felt good this morning. Will add 5#s next week

    WOD: 4 rounds + 10 du's
    Scaled du's to 15 and pull-ups to 5 banded. The rev lunges with the plate overhead were tough. Did the first two rounds unbroken then 10-10. Looking forward to a rest day tomorrow!

  11. the showers! it's like a whole other ny apartment in one stall! the answer is i love using them when i need to, especially when you are in a class during the day!

  12. 6am w/ McDowell. BSQ: 230x5x3. The weight is still moving well. Metcon: 7 rounds Rx. A couple of trip ups in the first two rounds and then unbroken on DUs from that point forward. Broke up rounds 5 & 6 on the OH lunges, those got tough. All pull ups unbroken except for the last round.

  13. 10am w/Jess & McD
    PRESS: 45×5, 65×3, 85x5x3. Still plenty of room and time to grow, although i missed a few Mondays i'll still be able to finish the cycle where i finished the last SC (maybe a bit more!).
    WOD: Fitness version #55, everything unbroken, took a few rests at the top, and the last few reps of the third round were a bit grindy.

    I had a check-up with my doctor after class. The last i saw him we discussed me going off the high blood pressure meds, which i started about 10 years ago, and regulate things solely on nutrition and fitness. Today's check-up was after a 6 week trial period and it read perfect! I'm med free and so happy!!

    I took my first 608 shower on Saturday, it was lovely and super helpful!

  18. Another exciting PR sesh w/ Ro today

    Clean 1RM @ 162.8—30lb PR
    Clean Double @ 155
    FSQT 2RM @165

    Maxing out next week…..getting excited/scared.

  20. Becca, that's great!!

    Gracie… BOOMSAUCE. Keep em coming.

    7:30pm session for me. Feeling a bit off in general today. R wrist/thumb still kinda sore, and definitely tweaky in a front rack position. Went surfing briefly yesterday, which felt great, shoulders actually a bit fatigued from the paddling.

    Snatch warm-ups/drills
    3 position snatch: 63, 63, 73, 83, 83. nice and light tonight, experimented with off-setting my hands to account for arm length diff and wrist position… kinda weird, but we'll see.
    snatch balance, just for kicks: 63x3x2

    WOD with the class, as RX:
    Did 5 rounds in 11:03, then called it.

    L knee has been a bit cranky, and it started to really hurt during this (during doubles and the lunges).
    Pull-ups were 5-5 and butterfly, except for last set of 5 lost rhythm.
    Lunges and doubles all unbroken.

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