CrossFit South Brooklyn

Established 2007

Back Squat | WOD 12.27.17

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Tempo Back Squat (30X1)

5 x 4

Heavier than last week. Should be challenging for the last couple of reps on each set but never a grind. Use spotters if you’re not 110% sure of your reps.

Post loads to comments.
Exposure 6 of 8

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Every 3 Minutes x 5:
7 Thrusters 115/80
12 Toes-to-Bars

You should have some time to rest between sets, around 2 minutes on the fast end, but at least 30 seconds on the slow end. Scale load as needed on the Thrusters and/or Hanging Knee or Leg Raises on the Toes-to-Bars.

Post work to comments.


Here’s Coach David on the CrossFit Podcast talking about 10 years of running CFSBK, 256 days of cold showers, and 2 tattoos. It’s a great conversation loaded with pearls of wisdom! 

Best of the Blog 2017: Inside CrossFit South Brooklyn

In the days leading up to the new year, we’ll be revisiting some of our favorite blog stuff from the past year. As you probably know, Coach David’s interview above caps off a whole slew of videos from CrossFit HQ about our humble gym on the banks of the mighty Gowanus. Inside CrossFit South Brooklyn is easily one of the best things to happen to the blog in 2017, so here, in case you missed any of them, are all the vids:

Which was your favorite? Tell us in the comments!

Sign Up for Active Life Strength!

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.

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 of incorporating 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. A pain free athlete is a confident athlete, and a confident athlete is a dangerous athlete. If your goal is to look better, feel better, and live hard into your 80s, this program will help you set and maintain the foundation.

Schedule

January 8th, 2018 – March 1st, 2018
Monday and Thursdays from 6:30pm to 7:30pm
2x per week for 8 weeks
Cap: 12 athletes

Cost

The cost is $160 per month ($320 total plus NY state sales tax). The first charge will occur at the time of registration and the second payment of $160 will occur automatically 1 month later. This cycle is open to all CFSBK members as well as CrossFitters from other affiliates.

(Please note that you are committing to specific days and times and there will be no refunds for any missed classes or late cancellations.)

What happens in class?

We will start by testing your single-leg strength relative to your Back Squat, your Deadlift stamina relative to your absolute strength, your 1-arm carry ability, and your upper body pressing and pulling. You will then receive progressive strength work during each class to address your weaknesses based off of your test results.

In addition, we will identify your general movement limitations through mobility and flexibility assessments. Each athlete will receive an individualized “Not for Time” piece to complete as a warm up/cool down for CrossFit group class or during standardized warm-ups to address these limitations through corrective movements, stretches, and holds.

Register Here!

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Comments

  1. Little known fact, I actually read for the roles of both “Judy” and “Mike” in “The Docs” episode. Apparently the producers felt that it would be “real-er” if they cast actual doctors in those roles which is why a true artist like myself did not get the part(s).

    You can deny me a stage gentlemen and gentlewomen but you will never stop me from performing!!!

  2. Sarah C was right, you guys are messing with our heads! When did those DUs turn into thrusters? (Note the blog still has instructions on how to scale DUs…you can’t fool us!)

    7 AM squats with Ro
    155x4x5. I missed last week’s exposure and this is probably what I would have done last week. Will take an aggressive jump next week since these felt very good.

    Did the E3MOM work at 63# and kipping HKR. Probably could have done the thrusters Rx. This is my first time doing either of these movements since neck issues so I don’t feel too bad about scaling. I can do thrusters, yay?

  3. “Everything Happens For No Reason” I LOVE that. 😀

    WTG DO! I look forward to listening to the podcast on my way to CFSBK this afternoon.

  4. Today’s work at the Sporting Club in Philadelphia.
    a few warmup sets and then
    5x4x145#. 5#’s more than last week- moved well at the end.
    10 min Emom WOD:
    even minute: was meant to be 6 burpee pullups, switched to 10 burpees after 2 rounds- no bar high enough to come close to a full range of motion on the pullups.
    odd minute: 12 DB single arm thrusters at 35#.
    Work finished at 35-40 secs each round.
    P.S. working out with mirrors is really strange.

  5. Tuesday and Weds up in frigid Ottawa (-13 F this morning)

    Tuesday:

    10s across in the HSPU
    80×6 on the RDLs

    Took more rest because I wasn’t on a clock

    Metcon with Box Jumps subbed for WB: 6:34

    Weds:

    HBBS: 245x4x5 – felt good especially considering no belt or shoes

    Metcon: all rounds in 37-38 seconds

    Heading home tonight!

  6. Thanks for the kind words everyone! It’s been such a blast to see all these videos come out and then get to do the podcast at HQ. The videos they shot at CFSBK are all done but there is me teaching a class and another of written interview for the journal which has a little more business substance to it coming out in the new year. Then I fall back into obscurity!!

    But on a real note, it’s been an honor to represent our gym, community, culture and staff to the broader CF world.

    Jay I didn’t want to mention this, but there is a big picture of you on the wall at HQ with a red X over your face. Wasn’t sure how to read into that…

  7. Yesterday:

    A) FSQ: 4×8 @ 120#
    Felt solid and strong. I love front squatting. I never want to backsquat again. lol!

    B) Single arm strict DB press: 3×14 @ 30#
    tough. Sidebending and extending back in the final three reps of each set.

    C) Jumped in on Mondays Group class WOD:
    50 cal row
    40 wall ball
    20 power clean @ 95#
    Completed in 5:57 RX.
    Row: My new rowing technique is working wonders. Felt powerful and not lighting up the quads. Held an avg 1100-1150 throughout. Don’t remember when I go off exactly
    Wall Balls: unbroken. Felt okay!
    Power cleans: UGHHHH, took me a good while to get this done relative to everything else. Got to this by about 4:07 with the intention to hold on unbroken. I did a single and then I just kept going with the singles. Still feeling sluggish from the holiday activities and I wasn’t in the right head space. Next time I’ll make it hurt. Solid pump!

    D) 18 min Ski ERG: 170 cals
    1 min on/1 min slow
    2 min on/2 min slow
    3 min on/3 min slow
    2 min on/2 min slow
    1 min on/1 min slow
    Really trying to crank during the on portion. Think I’m starting to figure out how to get some power into this thing. So far I like the damper at low 6. Will keep messing with it. But squeezing hips fast, going up on the toes (cause I’m a shorty), and getting arms overhead as fast as possible has been helpful for a fast turn around and getting power at the top of the position. I really like this machine!!

  8. Wed at 717 Crossfit in Harrisburg PA. Don’t know the coaches name. Nobody really chats or does intros. Dislike.

    Worked up to a 1 rep complex of high/mid hang cleans and full clean and jerk. Worked up to 135. Know I can go heavier once I get better at getting under the bar in a full squat. Still doing most as power cleans.

    Metcon was 4 rounds of :20 secs of DLs at 155 :10 secs off, :20 on :10 off then switch to sit ups. Did over 170 reps in total.

    Hard not to judge other gyms and check out because it doesn’t feel as enjoyable as at home, but that’s because I’m a princess.

  9. Jumped into noon with Ro!

    30×1 tempo LBBS: 140×4, 145×4, 150x3x4
    These felt so smooth(and even Ro said so!). Very honest on the tempo, especially at the top. Pumped about this. 150 used to be a number that totally spooked me – and this time last year it was my 1RM!

    WOD: fastest :41, slowest :49 @ 80# and hanging leg raises. Thrusters so heavy.

  10. Sat in the office all day so I forced myself to do a whatever workout before leaving the gym. Had KHarp and Jake L program me something on the spot

    AMRAP 20:00
    Run 400m on Assault Runner
    10 KB Thrusters 16kgs
    40 Double Unders
    20 Front Rack KB Lunges 16kgs

    3 Rounds at 19:22 then I stopped.

    Finished with a 10 trips up and down the gym pushing the empty dog sled.

    Been fun doing whatever workouts cross my path, be it mainsite while in Cali or all the fitness with seth yesterday but I need to hop back on the group class pain train asap

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