CrossFit South Brooklyn

Established 2007

CFSBK Turns Ten Today! (Also… Rest Day)

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CFSBK Turns Ten

By David Osorio

10 years ago today, I taught the very first CFSBK group class at St. Mary’s playground on Smith Street between Nelson and Luquer. By that point, the idea of starting the gym had been brewing inside me for many years and I was both excited and terrified to be finally doing it “for real.” The park was perfect. It was a few blocks from where I was living. It had two pull-up bars, a dip bar, some monkey bars, and a rubber-coated floor. There were two basketball courts and plenty of space to run around. At the time I had been working as a personal trainer at Equinox in Columbus Circle and one of my clients who I had become very close with said he and a friend would make the trek out from the UWS for the inaugural class. I wanted it to be PERFECT. This was going to be the beginning of what I wanted my life’s work to be and I wanted to do it right.

I got my few pieces of equipment together and showed up early to set up. However, much to my horror, and for the first time I’d ever seen, the park was closed! There is about a 20′ high fence surrounding the whole park, and it was padlocked on both entrances. My friends were on their way already and I was bugging out. I considered running to a hardware store and getting bolt cutters or climbing the fence… to, I guess just be stuck inside there alone? There was no way around it: we just wouldn’t be able to get inside. Of course, when Jamie and Christina got there, they were extremely gracious about it, and I just ran the workout on the sidewalk next to the park. I couldn’t do what I planned, so I made up an interval workout composed of bodyweight rows (by attaching the rings to a beam on the fence), running, and thrusters with 2 PVCs I brought for the warm-up. This is actually why the blog post for 9.19.07 is entitled “SNAFU” (“Situation Normal All Fucked Up”). It was an ominous and humbling first day for me, but it was only “day one,” and I figured it could only get better from there.

While a LOT has changed since then, I think the “feel” of that first class would still be recognizable to any CFSBKer reading this today. There are a few things which are fundamentally part of our gym’s DNA, the most important of which is that it has always been a labor of love. Ten years later, that love is stronger than ever thanks to all the (mind-blowingly) incredible people who comprise our community and staff. There are an overwhelming amount of things to say, people to thank, and reflections that I have about all this, but I’ll just leave it as a simple THANK YOU to everyone who jumped on board and gave a part or all of themselves to this journey. I figure it can only get better from here.

Hey! We’re having a party to celebrate this.. you should come:

10th Anniversary Party
Saturday, September 30th from 8pm-1:30am
Open bar, free tacos, dancing, makin memoriez!

Finally, if you missed it, check out 10 Things I’ve Learned in Ten Years of Owning a CrossFit Gym on insidetheaffiliate.com.

Ask a Coach

Hey, did you like the video feature on new standardized warm up movements we did yesterday? We’d like to do more stuff like that and need your help. So, from time to time, we’ll be asking you for questions that we can address in short videos. Today is one of those times! Leave a CrossFit-related question that we can address in a short video in today’s comments. One of our illustrious coaches may respond in a future video!

News and Notes

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Where Pain Lives aeon
How to Make Lasting Mobility Changes and PR Your Olympic Lifts Athlete Daily

Comments

  1. Wednesday’s Programming

    Tempo Back Squat (20X1):
    3×8

    Heavier than last week.

    Post loads to comments.
    Exposure 2 of 8

    _____________________

    5 Rounds Not for Time:
    60 Second L-Sit
    30 Calorie Row

    This is the mainsite workout from this past Monday, 9/21/17, but we’re removing the time pressure of the clock for the overall work. Accumulate one minute per round on the L-Sits. Choose a scaling option that allows you that allows you to hold for sets of at least 10-15 seconds at a time with up to 30 seconds of rest between sets. Use rings, parallettes, boxes, or benches to support yourself on them, or perform them hanging from a pull-up bar if you can’t do them atop something. Push the pace a bit on the rows. Even though we’re not doing the 5 rounds “for time,” keep your work rate up throughout.

    Post work to comments.

  2. Happy Anniversary!
    Suggestion for future video posts- Foam roller/Active Recovery at home tips
    e.g. “Can’t reach the top shelf today because of presses yesterday? Try this…”
    Asking for a friend. 🙂

  3. 6am with Jess doing Monday’s work

    Still pretty sore and feeling sluggish today.

    Press: 75 x 3 x 8
    This was the same weight I did last week, but these felt a little better.

    Stiff-Legged DL: 115 x 3 x 8
    These were more challenging than expected.

    WOD: 7:15 Fitness with 75# Bar

  4. 6am with Snickers

    215# Tempo BSQ
    Weight is fine, usually don’t warm up until the final set.

    WOD: Made it through 3 rounds before time ran out. 1 min of L-Sits took closer to 3 min to complete.

  5. Yesterday at Solace:

    A) Performance Care: 15 min for quality
    10 suitcase DL @ 35#
    5 press and squat (5s eccentric) @ 15#
    50M single arm OH walk 35#
    30s handstand hold
    4 rounds exactly. perfect warmup for WOD 1 of this qualifier. Which i was hesitant to do because of my back DOMs from Saturday. Felt ready and wanted to take advantage of those crash pad platforms that DEFINITELY helped me save time.

    B) WOD 1 Qualifier:
    7 min AMRAP max clean and jerk @ 115# (score is total clean and jerk reps and tiebreaker is time for first 10 reps)
    Completed 42 total, tiebreaker 59s
    Super happy with this score. I will most likely not do this again, but some girl has me by one second on that tiebreaker so I’m *angrily shaking fist towards sky* about that. This is very close to all out effort, back was fatiguing otherwise I felt really good. If I have time and all goes well with the others I will consider repeating this next Monday.

    C) 10 minutes easy assault bike

  8. Happy Anniversary – so happy to have been a part of this community for the past five years! Thanks DO!

    Tempo LBBS: 175 x 8 x 3
    Tough, but doable. Probably just a 5# jump next week.

    3 and a half rounds of rowing (did try to push the pace, finished 1:20-1:27) and a variety of different things to help with my total inability to do an L-Sit (single leg with major support, tuck, strict hanging leg raises from the bar).

  9. Happy Birthday, CFSBK!!! So happy you exist and continue to exist! Well, more like change lives and make lasting impact on the world rather than just exist…

    1st question: What’s AG tonight?

    2nd question: Similar to Steph– what are the purposes/benefits of all the ab excercises: hollow holds vs. v-ups vs. TTB vs. GHD vs regular situps vs pilates vs L-Sit, etc. How do I choose which one to pick to supplement my training? Is one “better” than the other? Also, what are all the ways you can use a GHD machine! Don’t know if I’m using it correctly most of the time…
    Thanks!

    • I just wanna mention that all of the above are part of Pilates protocol. We have hollow holds (basis for everything), v-ups (teasers), GHD sit-ups (short box 1), toes to bars, regular sit ups, multiple variations of L-sits and progressions there-of. But that’s cause Pilates is the base level for gymnastics training! (At least in my mind). And also all of the above exist within a system (Pilates) to develop musculature and proprioception (precise mind body control) equally.

      The seperate movements are excercises, Pilates is a system that uses all of them! That’s the Pilates part of it, I don’t know anything about the Crossfit part 🙂

      I also want to know more uses of the GHD plz!

    • Yeah, it is so amazing to me that DO could take such a huge risk opening the first brooklyn crossfit… to believe in oneself enough to know you have the ability and vision to create a thriving business–that takes so much bravery and courage. I can’t even imagine starting from nothing but a playground and transforming it into a huge gym that still maintains a super close community. So astounding!!! DOs story reminds me we all have so much potential for greatness if we are willing to try and do whatever it takes!

  11. Congratulations David. Quite an accomplishment.

    Monday and Tuesday:
    Monday 10 AM with Lauren and Brett and all the dreams.
    Press:
    -1x8x45#
    -3x8x80# up 5# from last week. barely got the 24th rep up.
    Stiff legged Deadlift:
    1x8x45
    -3x8x115# probably could have gone a little heavier- all lats.
    21/15/9 with 13/11/9 ttb- WOD in 8-ish mins at 75#.

    Tuesday- 8 AM with Lauren
    Tempo Back Squat:
    1x8x45#
    1x8x95#
    3x8x125# up 10# from last week.
    Felt really solid throughout.
    NFT work- broke the L-Sits up into 20 sec for 2 rounds then 15’s.
    All the rows between 1:30-1:38.

  14. HAPPY ANNIVERSARY CFSBK!! Congrats David on building this amazing community and seeing your vision come to fruition and then some. When I joined 9 years ago I had no idea what a huge part of my own life (and eventually my entire family’s lives!) this gym would become. Can’t wait to toast you on the 30th!

  15. Huge congrats, David! And to the rest of the top-knotch coaches and staff that have created the community and environment that CSFBK is today. The gym is probably my favorite part about living in this neighborhood. I’ve made so many friends, surprised myself with my own progress, gained confidence in the process, and created so many memories. So grateful!

    Monday’s work with Lauren:

    Tempo Press: 3# jump to 48#. These get a pretty tough on the third round!

    Stiff-Legged Deadlift: New for me! Worked up to 95#. Weight was fine, it was my grip that gave out first! By reps 5-8, I was hanging on with my fingertips. Any tips for this?

    WOD:
    Performance, with 55#. Finished in 7:12. Went unbroken on all the powercleans, and split up the push presses into two for 21 and 15.

  17. Happy anniversary!

    So the first class didn’t even take place inside the park!? Talk about progression!
    David, thanks for building such an amazing place and crew.
    Totally miss all of you.

    Kat: is it crazy to fly in to NY for this party?
    Me: Norwegian dot com

  18. Happy 10th to CFSBK and Congrats to DO!
    Glad to be part of this community the past 4 years. Looking forward to more gainz and memories :).

  19. Happy Happy Anniversary to everyone that makes CFSBK the wonderful community it is, but special thanks to DO for having the passion, guts, and vision.

  21. Happy birthday CFSBK!! Thanks to DO for creating such an amazing community and gym. I feel so lucky to be a part of such a truly special place.

  23. Happy anniversary Cfsbk! You have been a wonderful part of my life over the past few years. My life wouldn’t be the same if I didn’t take that Sunday Teaser class for a “free workout” after rock climbing for a year next door 🙂

    Can’t wait to party and celebrate with some awesome people next weekend!

  24. Congrats to David and to the amazing CFSBK community. My life has entirely changed since I was introduced to this place back in 2009. I get teary eyed thinking about all the memories that this place has given me. Not only an amazing place to support a career, but it has given me friendships, teammates, conversations, tears (both kind ;), dogs, babies, and laughs that I could have never expected. Can’t wait to celebrate with you all on the 30th!

    Ok, back to business…
    9am today solo:
    Needed something to get me to move so decided to do the Partner workout that Shlomo and Lauren did yesterday. Used myself as a ghost partner resting how ever long it took me to complete the reps.
    -With a partner complete the following For Time:
    200 double unders (50-50)
    120 Wall Ball (15-15-15-15)
    100 RKBS, 24kg (20-15-15)
    80 Cals, bike (10-10-10-10)
    60 Burpee box jumps (5-5-5-5-5-5)
    40 Sandbag Cleans over shoulder, 80# (2-2-2-2-2-2-2-2-2-2)
    100′ Sled Push, +90#
    27:00
    -really fun workout! broke this up exactly in way that would allow me to keep moving. also, sandbag cleans finally clicked for me today. really understand how lapping the bag helps to save your back!

    then…12pm group class doing tomorrow’s programming:
    Tempo HBBS: 175x8x3
    -challenging today but still think I can do +10# next week.
    NFT work:
    -got through 3 rounds…barely. not only did my fatigue start to set in but L-sits, or for me L-tucks, are the hardest thing in the world.
    -I have a hard time keeping my knees and feet together so David kindly had me hold my knee sleeves between my knees to keep them together. He’s so thoughtful and really knows what a girl wants. 😉 This crushed me. :10 intervals were a struggle. This just means it’s something that I need to incorporate into my training more often…even though I hate them.

  26. Got home super late from the Giants game last night, so missed all morning classes and day got away from me. Ended up working with what I had at the gym in my building. Did some tempo presses and tempo deadlifts with the heaviest weights available.

    As for the WOD, used 45# dumbbells and did 21-15-9 of
    DB Power Cleans
    DB Push Presses
    Toes-To-Bar
    9:38

    Working out alone is not fun. All the more reason to appreciate the CFSBK Community. Happy 10 Year Anniversary!!! Thank you to all who have helped build such a very special place.

  27. Yayyyyy happy decadent decade!!! So glad to be a part of this gym for 4 years, will never forget my foundations class when I push pressed an empty bar into the air!! Love forging all my fitness and gains and working for such a bunch of cool and badass folks who I call friends and I love greeting all of you every weekend behind front desk! Here’s to 20 more years!! ♥

  28. HAPPY ANNIVERSARY!!! What a great community all around. Thrilled to be coming up on my first year of being a part of it.

    7:30 with Lauren doing Monday

    Tempo press @ 42# (up 7 from last week) – reps 6-8 of each set felt hard but doable. Will plan to do 48# next week.
    Tempo stiff-legged deadlifts @ 75# – first time doing these; awkward but fine. Had done 95# for sumo deadlifts last week so definitely will go back up to that next time, but wanted to make sure I was doing these right.
    Fun working with Sophia and Jenny.

    Fitness workout in 6:30 using 35#. Can’t tell if I went too light but I think it was probably ok for my general abilities. I also worked on kipping on my knee raises, which was a fun success the first two sets but a total failure the third. I also didn’t know how to keep gripping the bar at that point.

  29. Thank you DO, coaches and great peeps of CFSBK. I feel lucky to be part of the community, feels great to walk in when I am having a good day, and to have your support when it’s a bad one, too. HBD CFSBK, here’s to many more!!!

  30. David– you and all who have followed have built an amazing gym. Congrats. My wife, a Crossfit skeptic, even comes the 55+.

    Mark M.

  31. Happy Birthday CFSBK and to DO for reaching such a milestone!! What you’ve created is truly special and a model for not only other affiliates, but also any other passionate business! I miss SBK nearly every day and can’t wait to visit in October!!

  32. Happy anni SBK! I love you!

    SBK was the first place that I saw clients as a bodyworker and I’m so grateful for David and the whole coaching fam for being so amazing.

    I’m excited to be back in NY for a week and to be at SBK to offer bodywork sessions. Tomorrow (Wednesday) from 10am – 2pm. Please email me at inka.hodes@gmail.com I’ll also be offering sessions on Friday from 9am – 2pm. Feel free to call or text with any questions (917) 907-3337.

  33. Very excited to be a part of this gym for the next 10 years.

    Yesterdays push press/DL workout at the Speed of Whit TM

    Shoulders are toast with butter right now. Did all 3 rounds at 85lbs, which is what I should have done last week because trying to be a big boy was a bad idea.

    The DLs were weird because it was hard to figure out what weight I should have been using. Ended with the last set at 155, but I know I could have gone even heavier than that. But I love a good mystery.

    I personally loved that metcon. All three movements are ones that I enjoy. I got through the fitness version in 8:30 with a 75lb barbell.

    I also ran 4 miles during lunch along the west side highway.

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