Monday 11.9.20

CFSBK Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am, 12pm & 6pm
Teens/Preteens: 4:30pm

Today’s Programming

CrossFit

STRENGTH

Back Squat
5-5-5-5-5

Notes
Try to go a bit heavier than last week’s pause squats. Keep about 2-3 reps in reserve.

METCON

4 Rounds for reps of:
1:00 Air Bike Cals
1:00 Thrusters
4:00 Recovery movement

Notes
Perform the first two movements at what feel like an 80-95% effort, gradually increasing intensity per round.
Thrusters: the weight should feel medium heavy and you should be getting no less than 12 and no more than 20 or so reps per round. If you can do more, increase the weight. You may choose do either barbell or dumbbell thrusters, depending on which you prefer.
Recovery: After some initial rest following the thrusters, the coaches will guide you through some recovery movement and exercises at low intensity until the next round begins.

CFSBK @ Home

Warm Up

2 – 3 Rounds:
12 Alt Thoracic Bridges
12 Alt Plank Toe Touches
24 High Knees

Strength

A1. Single Arm DB/KB Upright Row
4 x 8 – 10 Reps Each

A2. Half Kneeling DB/KB Press
4 x 8 – 10 Reps Each

A3. Weighted Sit Ups
4 x 12 – 15 Reps

Conditioning

AMRAP 15:00
4-6-8-10-12-14-16…
KB/DB Swings
Single Arm Push Press
Burpees

Happy 80th Birthday, Neal Goldman!

This weekend our own Neal Goldman reached a new status of legendary by celebrating his 80th birthday! Neal has been training at CFSBK alongside his daughter Jess since 2009. He started working with coach Chris Fox at NYSC and when coach Fox made the move to CFSBK, Neal followed along as well. Chris, Neal and Jess trained together consistently for well over a decade until the Foxes recent move to Ohio. Since then, Neal has transitioned to training with Coach Lauren and is in it for the long haul (or rather, the even longer haul). Happy 80th Birthday to a great gym member, friend, father, grandfather and someone we couldn’t be more proud of and inspired by! Take a trip down memory lane with some of these shots of Neal through the years.

When you’re in the gym on your 80th… YOU FLEX!

Neal! from CrossFit South Brooklyn on Vimeo.

Learn more about Neal, his daughter Jess and Coach Chris from this 2015 video by Kate Reece!

View this post on Instagram

Neal and Chris have been doing personal training for about ten years now, starting at NYSC before @chrisfoxnyc and @lady_fox_ jumped ship to CFSBK. Here’s to another 10!!! #crossfit #mastersfitness #bromance

A post shared by CFSBK (@cfsbk) on Aug 4, 2017 at 6:32am PDT

Neal and Chris celebrating over 10 years of working together in 2017.

Team shot and Chris and Neal taking on box jumps during Fight Gone Bad 2016

Neal and Jess training at CFSBK in 2013