CFSBK Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am, 12pm
Morning Mindfulness: 8am
Fit55 @ Home: 11am Fit55 Zoom Room (Password: fit55)
Fit55 Workout Description
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CFSBK @ Home

Warm Up
6ea Quadruped Hip Circles
6 x :05 Isometric Upright Squat
6 Pike Toe Touches

Strength:
A1. Single Arm Overhead Squat
3 x 5 – 10 Reps Each
A2. Single Arm High Pull
3 x 5 – 15 Reps Each

For Time:
50 Low Box Runners
10 SA DB/KB Thrusters
50 Low Box Runners
20 SA DB/KB Thrusters
50 Low Box Runners
30 SA DB/KB Thrusters
50 Low Box Runners

Coach’s Notes:
– Count one foot for 50 reps on the low box runners. Substitute jumping jacks for LBR if needed.
– Alternating arms every 5 reps on Thrusters is recommended

CFSBK Trivia night was a blast last night! Thanks to all who came and Stella Z for hosting!

Couldn’t make Trivia? Here’s a Friday challenge for you from one of our prior events. See how many you can get. Answers in comments.

1. Which 80s movie spawned 6 sequels and a T.V. series?
2. Which 80s movie was the first to become a hit largely due to MTV?
3. What 80s movie celebrated the world of cross dressing?
4. What 80s movie featured a world leader from India?
5. What actor played the keymaster in Ghostbusters?
6. What 80s movie featured a boat and a crazy closet built by Kurt Russell?
7. What tear-jerker features a small town and their winning basketball team?
8. In “Can’t Buy Me Love,” Cindy acts like Ronald’s girlfriend for the entire movie because she
needs $1000 for what?
9. What thriller features a cute white bunny and a pot of boiling water?
10. What famous 80s comedian played Egg Stork in “One Crazy Summer”?

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Some fitness instructors say they don’t feel safe at work. How should gym members react? Washington Post

Virtual Class Zoom Room
Password: CFSBK
Yoga: 7am
Pilates Happy Hour: 6:00pm
Kids: 4:30pm
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Kate W: Childbirth in the time of COVID

CFSBKer Kate W gave birth to her daughter Louisa in late March, just when things were starting to hit the fan in NYC. Kate gave us a quick update on her daughter and experience with childbirth during a pandemic. Congrats to the whole family!

Louisa was born on 3/26/2020 at NY Presybyterian in downtown Manhattan. It was just two days before Cuomo overturned the ban on birth partners being present for delivery, so the morning I went into labor my sweet, sweet husband had to drop me off at the hospital and watch as I stumbled into the ER amid a sea of ambulances bringing in COVID-19 patients. At that point I had a little chat with my then still-in-utero daughter: I told her to make it quick. Luckily she obliged, and four hours later she arrived healthy and happy. And my husband got to watch on FaceTime. God bless the nurses who got a couple screenshots of him ugly crying, which I will cherish forever.

Louisa is a wild girl, telling me exactly what she thinks all.the.time #aries. Being home with a new baby, a 3 year-old, a husband trying to work, and no one to come over and help has been awesome. Wait, no, terrible. That’s what I meant. But for all the agonizingly long days, the tantrums, the exhaustion, the anxiety and anger provoked by current events, I feel tremendously lucky to have a healthy family and the privilege to stay home with the kids during this crazy time.

I also feel enormously grateful for Community Fitness South Brooklyn. Being a part of this gym family made me physically strong for labor (even though I legit couldn’t feel my legs AT ALL after getting an epidural I was still commended by nurses for how well I pushed, so I credit squats and deadlifts). But it’s also made me mentally strong (I know how to coach myself through the pain cave), and introduced me to so many wonderful friends and supporters. Special shoutout to fellow CFSBKer Sasha Slocombe who has been so good to me in what has certainly been a rocky postpartum period.

So while I can 10/10 not recommend having a baby in the middle of a pandemic, I feel so fortunate to have my friends, family, and this special space – CFSBK – to connect with the best of humanity in dark times. I can’t wait to see everyone back at the gym!

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How to Keep Going Reasons to Be Cheerful

Virtual Class Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am, 12pm & 6pm
PreTeens & Teens : 4:30pm
Trivia Night!!: 7:30pm
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CFSBK @ Home

4 Rounds for Max reps of:
1:00 Single Arm Bent Over DB Rows
1:00 Push-ups
1:00 Sit-ups
1:00 Air Squats
1:00 Burpees
1:00 Rest

Perform 1 minute of work at each of the 5 stations. Move immediately to the next station after 1 minute. The clock does not reset or stop between exercises. One-minute break is allowed before repeating each round. One point is given for each rep, track your reps per movement, score is total reps.

Find a judge that looks at you like Karl looks at Mark

Trivia Tonight!!

Sign up here for Trivia tonight at 7:30pm. The event will be hosted by Stella Z and co-hosted by Coach David. We’ll make small teams for people to be placed into, all are welcome!!!!

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Funniest Game Show Answers of All Time

Virtual Class Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am, 12pm & 6pm
Morning Mindfulness: 8am
Kids: 4:30pm
Fit55 @ Home: 11am Fit55 Zoom Room Link (Password: fit55)
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CFSBK @ Home

Warm Up
:30 Superman Swimmer Kicks
6 Single Leg Cone Touches
12 Alt Plank T’s

Strength:
A1. Single Leg RDL
3 x 5 – 15 Reps Each
A2. Plank Support Row
3 x 5 – 15 Reps Each
A3. Single Arm Skull Crusher
3 x 5 – 15 Reps Each

*If the weight is heavy for the skull crusher, use two hands

EMOM 15:00
A. 14 Alt SA Sumo Deadlift High Pulls
B. 14 Hollow Rocks
C. 7 NP Burpees
D. :20ea DB Star Plank
E. 14 High Knees

*Count one foot for 14 reps on High Knees.

Erica living in the moment (2017)

Reminders

Fit55 @ Home officially launches this week with class today and Friday at 11am. These classes are open to all older adults who would prefer to train with their age peers. We had folks and parents of members tune in from all over the country last week and we can’t wait to see more new and familiar faces there!

• Make sure to use the Fit55 Zoom Room (Not the one we use for other classes) and the password: fit55

Sign up here for CFSBK Zoom Trivia tomorrow at 7:30pm! The theme will be “Generations – Questions from the 80’s, 90’s, and 2010’s” You’ll automatically be added to a team (or sign up with a team, up to you).

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Why this Tiny Island in New York City is Inaccessible to Most People Side Note

Virtual Class Zoom Room
Password: CFSBK
CFSBK @ Home: 7am, 12pm & 6pm
Yoga: 10am
PreTeens & Teens: 4:30pm

Warm Up
6ea Rear Lunge w/Lateral Flexion
6 Push-Ups
12 Glute Bridges

Strength:
A1. Front Foot Elevated Reverse Lunge
3 x 5 – 15 Reps Each
A2. Hollow Body Single Arm Floor Press
3 x 5 – 15 Reps Each

6:00 AMRAP of:
20 Mountain Climbers
20 Alt Goblet Reverse Lunges
20 Mountain Climbers
20 Single Arm Kettlebell Swings

Rest 2:00 then, REPEAT.

*count one foot for reps on Mountain Climbers”

Fit55 @ Home

Starting this week CFSBK is proud to expand our virtual class offerings to our Fit 55+ members! Led by Coach Chris Fox, classes will be held on Tuesdays and Fridays at 11 am.

Fit 55+ Virtual Membership options:

Virtual Single class Drop in: $15

Virtual 10 class Punch Card: $150 

Virtual 55+ Monthly Recurring $125

(includes unlimited access to Fit55 @ Home, Yoga, Pilates, Active Recovery and Mindfulness classes)

To access our virtual classes, you’ll have to sign up and download the Zoom app to whatever device you’re using. We will create a separate Fit55 Zoom Room which we’ll link to on the blog.

All participants of our virtual Zoom classes will need to pre-register via Zen Planner for each class. This means that members will need to have an active CFSBK membership (recurring or punch card) or will need to purchase a membership in order to attend. Membership options, instructions on how to RSVP, and our most up-to-date class schedule are outlined below.

Sign up for Trivia this Wednesday!

We’re hosting another Zoom Trivia Night this Wednesday, July 22nd at 7:30pm! Theme this time: Generations! All trivia questions will revolve around the 80’s, 90’s, and 2010’s. Our own Crossword Wizard, Stella Z. has curated a list of challenging questions to strain your brains! Sign-up via this link and you’ll be added to a team (or sign up with a team, up to you).

Virtual Class Zoom Room
Password: CFSBK
Active Recovery with Coach Fox: 10am

Sunil working HARD during last year’s Open

CFSBK Zoom Trivia Returns!

We’re hosting another Zoom Trivia Night this Wednesday, July 22nd at 7:30pm! Theme this time: Generations! All trivia questions will revolve around the 80’s, 90’s, and 2010’s. Our own Crossword Wizard, Stella Z. has curated a list of challenging questions to strain your brains! Sign-up via this link and you’ll be added to a team (or sign up with a team, up to you).

More info about Stella:

• Currently ranked #4 in the country at the American Crossword Puzzle Tournament; ranked in the top 10 eight times
• She make crosswords too, and her latest appeared in the New York Times on Saturday, June 20
• Three-time TV game show competitor (Jeopardy, 2006; Million Second Quiz, 2013; Mental Samurai, 2019)
• When we’re not ravaged by a global pandemic, she hosts trivia twice a month at 68 Jay Street Bar.
• You can solve her puzzles for free at ToughAsNails.net (warning: the ones she put there are very hard!)

Virtual Class Zoom Room
Password: CFSBK
CFSBK @ Home: 10am

Warm Up
:15 Prone W Hold
6ea Squat Thoracic Rotations
6 Reverse Yoga Push Ups

Strength:
A1. Single Arm Overhead Squat
3 x 5 – 10 Reps Each
A2. Single Arm High Pull
3 x 5 – 15 Reps Each

Conditioning

4 Sets Of:
:30 Push Ups
:30 Gate Swings
:30 V Ups
:30 rest

REST 2:00

4 Sets Of:
:30 Low Box Runners
:30 (:15ea) Side Plank
:30 NP Renegade Rows
:30 rest

Another great turnout for Virtual Fit55 yesterday! Thank you to everyone who came out or encouraged anyone else to! We will be doing these classes ongoing on Tuesdays and Fridays at 11am!!
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Future

Virtual Class Zoom Room
Password: CFSBK
CFSBK @ Home: 7am,12pm
Virtual Fit55+: 11am FREE!
Morning Mindfulness: 8am

Warm Up
6 x :10ea 90/90 Hip Stretch
6ea Side Plank Rotations
6 Inchworms w/shoulder taps
6 Pause Jump Squats

2 Rounds For Time:
20 SA DB Hang Squat Cleans
10 Burpees
20 SA DB Push Presses
10 Burpees
20 Kettlebell Swings
10 Burpees
20 SA DB Thrusters
10 Burpees
20 Sit-Ups

*20:00 Cap

The CFSBK My Little Ponies are making sure our front desk staff is safe

Virtual Fit55+ Class today at 11am

Have you ever thought…

“Man, I WISH I could support my parents in getting in some regular exercise”. Or hoped for CFSBK to open a location where they live?

Please join Coach Fox for a FREE Virtual FIT55+ At-Home class today at 11am!

Class will be about an hour (including breaks), during which time we’ll cover:

1) Joint Prep/Warm Up
2) Strength/Stability Work
3) Conditioning/Cardio

Come work out alongside your people and under the watchful eye of a coach. We’ll even have a Question Of the Day!

This FREE Virtual FIT55+ At-Home Class will be held in the CFSBK Zoom room, which you can find more info about by clicking and reading the link here – CFSBK Virtual Class Info and FAQs.

*Note that you’ll need to download Zoom onto the device you’ll be using for class.

Here’s the link to join.
Virtual Class Zoom Room
Password: CFSBK

This week’s class is free and open to all (not just for parents), so spread the word and invite a buddy! We recommend having an exercise mat or similar to perform any floor based exercises on (a rug or carpet will do) and a filled backpack or tote bag to use as a weight. Also logging on a few minutes early to check your audio and video connections is always a good idea. Hope to see you there!

Contact christian@crossfitsouthbrooklyn.com with any questions or concerns

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The Influenza Masks of 1918 The Atlantic

Virtual Class Zoom Room
Password: CFSBK
Yoga: 7am
Pilates Happy Hour: 6:00pm with coach Frank H
Kids: 4:30pm

“We are thrilled to say that Lucas Dolan Hutsal arrived on Saturday morning, 7/11 at 3:12am, weighing in at 7lbs 14ozs. We are all doing well and happy to be at home!”
Congratulations to the whole family! Linda and Steve have been doing our CFSBK @ Home programming through the pregnancy and we’re so happy to see this fit family add a 4th member!

Updates and Musings on State Closure

Last week several gyms filed a class action lawsuit against New York State in response to fitness centers being withheld from phase 4 reopening plans. Many of these gyms were from regions north of the city who had entered phase 4 however along with indoor malls and movie theaters were told shortly before their planned reopenings that the city would require their businesses to remain closed indefinitely. It appears the reason for removing our businesses from phase 4 is due to concerns about filtration abilities of HVAC systems. Here’s our take:

I think the fitness industry needs to be smart, but not brash about the situation. Many gyms owners I’ve talked to around the country argue that there’s “no evidence” to suggest gyms are significant vectors for spreading the virus, sometimes pointing to this study from Norway with a sample size of 3,754 participants, half of whom were allowed to go back to the gym and others who were told to remain home. The conclusion of the study showed that there was not an increased infection rate of gym goers, however Norway and the United States are not analogs and given how much of an outlier the US has been with infection rates, I think the study’s applicability to our situation is promising but limited. It stands to argue that with a virus who’s primary means of transmission is respiratory droplets, indoor training environments are a unique concern. However way more nuance is needed in assessing the risks given the specifics of the training environment and style as well what mitigation efforts have been put in place. The fitness industry is not a monolith, a second floor equinox with circulated air and a gym like our own with roll-up gates and no AC system are two very different situations. I’m also frustrated in the lack of rational going into some of the reopening decisions. For example indoor gymnastics, basketball and baseball were all included in phase 3 as well as physical therapy, chiropractic care and massage therapy. If these industries have been allowed to reopen can’t appointment based personal training and masked small group training with no recirculated air return? Furthermore many businesses that use HVAC systems like barbershops, nail salons and super markets have been allowed to open without concern or requirement for additional filtration systems.

Additionally, we have not been given any metrics or timeline to suggest when we would be able to reopen. Being in phase 4 at least gave us some reasonable timeline to plan around, but no additional guidance has been given since we were removed from phase 4 and don’t know if that means a few extra days, weeks or months that we should be preparing for. If gyms are mandated to be closed indefinitely, rent abatement and extension of federal unemployment benefits need to be implemented in order to keep small businesses and people afloat. The numbers in the north east have been promising and we hope that we can open our doors sooner than later.

We’re taking covid seriously. We understand that we have a unique and powerful responsibility to keep our members and the greater community we live in safe. We believe in science and that masks and distancing are necessary mitigation efforts to keep covid numbers under control. But we also want answers, transparency and more economic relief from our government if we’re to continue to remain closed.

Virtual Class Zoom Room
Password: CFSBK
CFSBK @ Home: 7am, 12pm & 6pm
PreTeens: 4:30pm

Warm-Up:
6 Prone Snow Angels
6 Calisthenic Good Mornings
6 NP Burpees

Strength:
A1. Single Leg RDL
3 x 5 – 15 Reps Each
A2. Plank Support Row
3 x 5 – 15 Reps Each
A3. Single Arm Skull Crusher
3 x 5 – 15 Reps Each

*If the weight is heavy for the skull crusher, use two hands.

15:00 For Quality:
3ea Turkish Get Ups
:30ea Single Arm Overhead Hold
20 Mountain Climbers (count one foot for 20 reps)
10ea Single Arm Suitcase Deadlifts

Great turnout for our first Virtual Fit55 class yesterday!!!

We have another class this Friday at 11am. Spread the word!

This week’s Fit55 classes are free and open to all (not just for parents), so spread the word and invite a buddy! We recommend having an exercise mat or similar to perform any floor based exercises on (a rug or carpet will do) and a filled backpack or tote bag to use as a weight. Also logging on a few minutes early to check your audio and video connections is always a good idea. We’ll be in the normal zoom room posted on the blog. Hope to see you there!

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How 1 Guy Survived At the Bottom of the Ocean for 3 Days… Alone RealLifeLore
Dramatic Rescue footage from the above story