CrossFit South Brooklyn

Established 2007

Rest Day

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Some partner shoulder prep before an overhead workout. This stretch is great because it uses your body weight to load up your shoulders while your partner helps with thoracic extension

This Week at CFSBK in Review

1. Movie night returns tonight after Open Gym! From 8 to 10:30pm, we’ll be showing Fittest on Earth 2015, a behind-the-scenes documentary about last year’s CrossFit Games, on the big screen. Come watch it with your fellow CFSBKers and other CrossFitters from local affiliates. Go to the event page for more details.

2. In our second-to-last installment of “The Iron Maidens of CFSBK,” we profiled Colleen M. Oh, and we totally shattered our $20,000 fundraising goal. Thank you all for your generous donations, which will send 10 women off to college! If you haven’t donated yet, there’s still plenty of time. Go here to donate to a lifter’s campaign.

3. Looking for a spring powerlifting meet? Look no further than the Starting Strength Challenge at CrossFit Gantry.

4. The CFSBK Open Intramural Competition is underway! A ridiculous proportion of members registered for the Open also signed up for the Intramural Compeition, and we couldn’t be more excited! Go here for team info and competition guidelines.

5. Come watch our Starting Strength program Total on Sunday! Coaches Jeremy and Margie’s Starting Strengthers will wrap up their eight-week cycle starting at 2:00pm. Lifters will be testing their 1 rep maxes 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!

6. CrossFit Open Workout 16.1 was annouced last night and is programmed for Saturday (which means today is your first opportunity to do it). Go here for more info!

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Yesterday’s Whiteboard: Power Clean and Jerk | Power Clean, Shoulder-to-Overhead; Toes-to-Bar, Burpees
What Google Learned from Its Quest to Build the Perfect Team NY Times
The 73-Year-Old Adventurer Sailing a 60-Foot Steel Whale Across the Atlantic Vice

Comments

  1. Saturday's Programming

    Open Workout 16.1

    20-Minute AMRAP:
    25-ft. Overhead Walking Lunge 95/65
    8 Burpees
    25-ft. Overhead Walking Lunge 95/65
    8 Chest-to-Bar Pull-Ups

    Prior to starting this workout, each athlete will need to mark a starting point on the floor, measure out 25 feet, and make another mark on the floor at the finishing point. Additionally, intermediate marks must be made at every 5-foot interval, each of which represents 1 rep of the lunge.

    This workout begins with the barbell resting on the floor near the Pull-Up bar. At the call of “3, 2, 1 … go,” the athlete will pick up the barbell and Lunge with it overhead for 25 feet. They will then perform 8 Burpees, jumping over the barbell on each repetition, before picking the barbell back up and Lunging back in the opposite direction. Once back at the Pull-Up bar, they will perform 8 Chest-to-Bar Pull-Ups, and then will head back to the barbell to begin the next round.

    Your score will be the total number of repetitions completed before the 20-minute time cap.

  2. 16.1 6 AM guinea pig!

    My experience is exactly why I was so nervous about signing up for the Open — the Open inspires people to make breakthroughs, which is awesome, but I was also worried I might push too hard given that I'm still (STILL…argh) recovering from injury. So my motto this year is "don't do anything stupid."

    Anyway, I did it Rx, I was very slow and deliberate about it, and I stopped after 2+ rounds (70 reps). My right hand was going numb. I feel a little like I chickened out, which is stupid because it's 90 minutes after I finished and I still feel numb in my right thumb.

    I will instead celebrate that I got my chest to the bar 16 times. That is more than I hoped for!

  5. I have no good reason from having signed up for the open, let alone trying Rx on one of my worst movements, but Charlie talked me into Rx.

    I did … 18. Overhead is really hard for me and it took a while.

    I then judged Christian who did 208. 208 > 18 by the way.

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