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

Warm Up
6ea DB Powell Raise
12 Alt Cossack Squats
20 High Knees

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

21 – 15 – 9 reps for time of:
DB/KB Goblet Squats
Burpees Over DB/KB
Sit-Ups

FIT 55+ At Home WOD 7/8/20

Warm Up Whiteboard Explanation
3-4 rounds at a deliberate pace
6e Hip Circles
6e Standing Lateral Bends with OH Reach
6 Crawl Steps Forward and Backward
6 Reverse Crunches

Strength Whiteboard Explanation
4-5 sets of each
8 Suitcase Deadlifts
8e Single Arm High Pulls
Ideally you’ll use the same load in each hand for the deadlifts, 2 full water jugs for example. If you don’t have 2 objects of the same weight then switch them half way through each set.

Conditioning Whiteboard Explanation
Tabata Intervals 3 Ways
1) Tote Swings
Rest 2:00
2) Mountain Climbers
Rest 2:00
3) Low Box Runners

*One full Tabata = 8 rounds of :20 work and :10 rest*
You’ll perform a full Tabata of the swings, rest 2 minutes before the mountain climbers, then rest 2 minutes before finishing with the low box runners. Below are a few options with music that also count the times for you! You can find plenty more on YouTube and also on Spotify

On YouTube: Rocky Theme Tabata Uptown Funk Tabata Africa Tabata

Welcome Cheryl C!

Transferring to a new gym can be a dizzying process. Leaving your prior community of friends and coaches and plunging into a new environment where everything is a little (or a lot) different can be jarring. Transferring during a pandemic is doubly so! So with that in mind we wanted to welcome someone new who you may have seen in our zoom classes the past couple weeks. Cheryl C recently moved to Brooklyn and started taking our CFSBK @ Home classes. We reached out to Cheryl to learn a little more about her background and extend a proper welcome!

From Cheryl:

I started CrossFit in March 2011 at Foundation CrossFit in Seattle, WA. I saw some people running around the block with medicine balls, so I followed them, to find myself walking down a driveway and meeting the coach. Next thing I know, I’m signing up for classes! Fast forward two years, and I decided to get my L1 and began coaching. I also loved judging local competitions and meeting fellow CrossFit athletes in the Seattle area… which is how I ended up meeting my wife (and our chihuahua)!

We moved from Seattle to NYC in 2017, and joined CrossFit NYC. Then we moved to Harlem, and I joined CrossFit Concrete Jungle. And then, in late April (mid-pandemic) we moved to Brooklyn, and I’m excited to be here. CFSBK has been so welcoming already and I’ve only taken a few virtual classes! Thank you for that and I can’t wait to see your smiling (and sweaty) faces on my laptop screen this evening. I will typically be attending the 6pm Zoom classes, so see you there!

I’m the one in the middle, front row in the pink top! You can find me on IG @cheryl.cballs 🙂

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History of the entire world, I guess

Virtual Class Zoom Room
Password: CFSBK
CFSBK @ Home: 7am, 12pm & 6pm
Morning Mindfulness with Coach Fox: 8-8:30am (free!)
Kids: 4:30pm

Warm Up
Shoulder CARs
Cat Cow
Quadruped Hip Extension
Inchworms w/Shoulder Taps

15:00 For Quality:
5ea Windmills
40 Crossover Jacks
20 Hollow Rocks
10ea SA KB/DB Swing

Strength:
Single Arm DB/KB Clean + DB/KB Hang Muscle Snatch + Single Arm Strict Press or Push Press
3 x 5 – 15 Reps Each

Eric Roza, CrossFit’s new Owner and CEO

As many of you know by now CrossFit was recently purchased by Eric Roza. This Morning Chalk Up profile has a pretty clear history of his professional background if you’ve never heard of him before. I was pretty surprised that Greg sold the company, knowing how fervently he’s held onto his role through CrossFit’s history but I think him leaving was the first thing that had to happen in order for fundamental changes to actually happen in the organization. According to the live zoom Eric did with Dave Castro, his ownership begins sometime around the end of July so I wouldn’t expect to see too much really happening until after then. They did recently launch the CrossFit Scholarship Program which is a step in the right direction

I had never heard of Eric Roza before this, but based on what I’ve read and seen so far I’m optimistic about him and the direction he could take CrossFit. Two gym members who worked under Eric (one at Datalogix and the other at Oracle) reached out to me letting me know that he was amazing to work under and he did a great job leading the company and fostering an inclusive and professional environment. Other members familiar with the tech space also mentioned to me how good of a reputation he has, so I’m happy to hear all that. For me, it’s really important that he’s a 10 year affiliate owner who understands CrossFit and has seen the good, the bad and the ugly along the way. I think if an outsider VC came in that would have been disastrous. On top how the company will evolve politically and culturally, I’m interested to see how a someone rooted in the data/analytics world is going to change the interface of CrossFit digitally. Things like social media, the open, an app, media departments, competitive CF etc.

David Woods, who is Eric Roza’s chief of staff, reached out to me to say that Eric wanted to set up call with me about CrossFit and CFSBK. Woods had actually dropped into CFSBK before and said “you (CFSBK) are an integral part of the CrossFit community. Without CFSBK I feel like there is a hole in our heart. Hopefully we can regain the trust of the community.” Eric is traveling now but I’ve been emailing a little with David and they seem to be proactive about reaching out. Woods is also a former member of Noah’s gym Lumos Fitness Collective so they’ve been chatting as well and I know Eric has already spoken to Charmel, Maillard and Chris the owners of Dean CrossFit, one of the few Black owned affiliates.

Regarding rebranding, I’m not really in a rush to do anything right now, we’re still Community Fitness South Brooklyn. Our 2020 affiliate dues were paid last November through the year so I have some time to see what happens and make a decision before I would legally need to do things like clear the name from anything associated with the business, change our liability insurance, etc. We’ll continue to fly that flag until CrossFit has begun to turn the ship around to restore faith in the brand as well as meeting this moment in history.  At this point knowing that completely new leadership is coming in and has been talking to a lot of people about how CrossFit can step up gives me patience to wait and see what happens before doing anything else.

As mentioned before, Greg not being the owner or CEO was the first thing that had to happen in order for me to believe the company could change. I couldn’t in good conscience be connected to the brand if Greg was still at the helm.  His history of sexual misconduct, the tweet and response to the BLM movement coupled with the complicated history behind him all crossed the point of no return. I think if there had just been a media fallout from it, nothing would have happened, they’d take it on the chin and move on. My opinion is that seeing how many athletes, coaches, brands and affiliates chose to distance themselves from the CrossFit because of all this is why we’re having this conversation about Eric now. The writing was on the wall that it was time for change.

What are you thoughts/predictions on Eric Roza and the future of CrossFit?

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The Secret to Pull-Ups CrossFit Journal

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

Warm Up
6ea Leg Cradle to Side Lunge
12 ALT Pike Toe Touches
:20 Reverse Plank Bridge

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

AMRAP 10:00
5ea DB Bent Over Row
10 Push-ups
15 Air Squats

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FIT 55+ At Home WOD 7/6/20

Warm Up Whiteboard Explanation
3-4 rounds at a deliberate pace
5 Bootstrap Squats
10e Sword Draws!
10 Hips to Wall Bent Over Ys

Strength Whiteboard Explanation
4-5 sets of each
6 Tall Kneel to Standing
6 Push Up + Shoulder Taps (L+R)

Alternate the lead leg on the tall kneel to stands if you can and use support as needed. Use a challenging body angle on the push ups, focusing on a strong core throughout.

Conditioning Whiteboard Explanation
12 Minutes of Continuous Effort
8e Single Arm OH Hold High Knee March
10 Sit-Ups
12 Squats

Use a challenging load on the overhead hold, focusing on a strong overhead position throughout, modifying to a bear hug march as needed. Aim to move consistently at moderate effort the entire time.

Annex Cleaned up!

________________
A Sunscreen Summary Lisa Bronner

Movement Prep: 1-2x through
5 each leg “Y” Foot Reaches (skip to 1:58 on video)
5e Forearm to instep with rotation
:20 Calf March

Warm Up
3x:
20 Jumping Jacks or High Knees
20 Alternating Knee to Opposite Elbow
10 Squat Hold Calf Raises

Run Work
4 sets:
8:00 run

*Rest/walk 2 min between sets.

-goal is a consistent distance (or slightly more) for all 4 sets.
-please wear a mask and slow down/walk if your breathing feels unsustainable.

Cool Down:
3-5min walk

10mins to flow through: Knee hugs, Standing Quad Pulls, Standing Figure 4 Stretch, Butterfly Stretch

Bonus: Active Recovery at 10am!

CFSBK Pilates Instructor Frank H’s final creation from yesterday’s cooking class.

Yesterday Nidhi hosted a CFSBK cooking class for about 20 gym members. She led the group through three home-style vegetarian Indian foods that she grew up with all spiced to perfection with her own personal brand of cooking spices, Masala Mama. Below are some additional shots from members Olena and Lisa as well as the full menu. They look delicious!

Roasted Masala Cauliflower Planks
Made with Masala Mama’s Magic Curry Powder, this magical cauliflower dish looks stunning in a cool messy way when served. Really easy to make, crusted with masala, and garnished with herbs and lemon zest. You can’t stop eating it as soon as it comes out of the oven.

Masala Dal
The classic! Cooked lentils mixed with a tadka or spices sizzled in hot oil—one of the first dishes I learned to make when, as a child, I used to sneak into the kitchen to eat spicy food. Still a staple in almost every North Indian meal.

Basmati rice

There is nothing like perfectly cooked long grain, fine quality basmati rice to accompany a special Indian meal.  It takes about 25 minutes to cook all told, and though you can re-heat easily in the microwave, I prefer to put the rice on 25 minutes before dinner and serve the hot steaming rice!

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Invisible Cyclists Need to be Part of Post-Pandemic Transport Planning  Blue Zones

Warm Up
6 Body Saw
6ea Bird Dogs
6ea Cross Body RDL

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 at a Moderate Pace
12 DB Good Mornings
12 Mountain Climbers (count one foot for 12 reps)
6 Single Arm Turkish Sit Ups, Right
6 Single Arm Turkish Sit Ups, Left
12 American DB/KB Swings

*If the weight is heavy for the Turkish Sit – Up, use two hands for 12 reps.

Frederick Douglass’ Descendants Read His Famous ‘Fourth of July’ Speech | NPR

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Why Frederick Douglass Matters History

Warm Up
6ea DB Powell Raise
6ea Quadruped Hip Extension
20 High Knees

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

14 – 10 – 6 reps for time of:
Single Arm Overhead Reverse Lunge (Contralateral) Right
Single Arm Overhead Reverse Lunge (Contralateral) Left
Burpees
Alternating Crossbody V-ups

Movement Prep: 1-2x through
5 each leg “Y” foot reaches
5e Forearm to instep with rotation
:20 calf march

Warm Up
3x:
10e alternating lateral lunge with rotation
10 (1 Shoulder Tap + 1 Scap Pushup)
15 hollow rocks

Run Work
Every 4 mins for 5 sets
10 burpees
10 air squats
200m Run

*each interval should take 2min or less. Scale burpee reps or distance if needed.
*goal is consistent split times for all 5 intervals.

Cool Down:
200m walk/light jog
10mins to flow through:

Hip circles in Lunge, kneeling hamstring stretch, couch stretch, calf march

Azam patiently waiting to use a barbell like the rest of us.

Cooking Class with Nidhi Jalan Tomorrow!

Tomorrow, July 3rd at 6:30pm we will host a Zoom cooking class! CFSBK’s Nidhi J. (aka Masala Mama) will lead you in a FREE 90 minute cooking class to prepare a Roasted Cauliflower with Masala Dal dinner! Here’s what Nidji has to say:

“Let Masala Mama show you how easy it is to make delicious and healthy Indian food!

This is homestyle vegetarian and plant-based Indian food that I grew up with, in which spices are used with a light hand and oil is used judiciously. I will also share shortcuts and cooking hacks that don’t compromise on taste but make cooking quick and easy.

Menu for July 3rd, 2020:

Roasted Masala Cauliflower Planks

Made with Masala Mama’s Magic Curry Powder, this magical cauliflower dish looks stunning in a cool messy way when served. Really easy to make, crusted with masala, and garnished with herbs and lemon zest. You can’t stop eating it as soon as it comes out of the oven.

Masala Dal

The classic! Cooked lentils mixed with a tadka or spices sizzled in hot oil—one of the first dishes I learned to make when, as a child, I used to sneak into the kitchen to eat spicy food. Still a staple in almost every North Indian meal.

Basmati Rice

There is nothing like perfectly cooked long grain, fine quality basmati rice to accompany a special Indian meal.  It takes about 25 minutes to cook all told, and though you can re-heat easily in the microwave, I prefer to put the rice on 25 minutes before dinner and serve the hot steaming rice!”

Click here for the recipe and make sure you get everything ahead of time. Masala Mama has set up a product on their website called CFSBK Spice Pack for people who would like to buy the spices before the class.Lastly, please sign up here so that we have an idea of how many people to expect!

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‘Sauced to Perfection’: America is Loving Indian American Couple’s All-natural Indian Sauces (About Nidhi!)

Virtual Class Zoom Room
Password: CFSBK

Locked & Loaded WOD Whiteboard Explanation 7.1.20

A Message from Josh:

Virtual Class Zoom Room
Password: CFSBK

Locked & Loaded WOD 6.30.20

Warm Up
6 Bootstraps
6 Prone Snow Angels
12 Alternating Prisoner Cossack Squats

Strength
Superset:
A1) 3 x 5-10 reps each Single Arm Overhead Squat
A2) 3 x 5-15 reps each Single Arm High Pull

Conditioning
EMOM 20 Minutes:
1) 30 Jumping Jacks
2) :20 each Single Arm Kettlebell/Dumbbell Plank Isometric Hold
3) 15 Air Squats
4) 3 Wall Walks or 20 Pike Shoulder Taps
5) 8ea Side Jackknife

Post work to comments.

Bjorn B. and Lady Fox representing CFSBK at Sunday’s Queer Liberation March. In case you missed it, more photos from the day are up on our Flickr account! 

Check Out Nora R.’s Podcast!

CFSBKer Nora Ritchie produces a podcast called Unladylike, and they recently did an episode on women and weightlifting that you might be interested in! Here’s the blurb:

“Weightlifting used to be boys-only exercise, but women are getting swole like never before. Cristen and Caroline find out why from competitive powerlifter Casey Johnston. Then Team USA weightlifter Mattie Rogers shares how she muscled her way to becoming one of the strongest—and most Instagram-famous—women in the sport.”

You can listen on Apple Podcast, Stitcher, or HERE.

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A Virus Walks Into a Bar… NY Times
15 Lessons Learned from the Lockdown Breaking Muscle

Virtual Class Zoom Room
Password: CFSBK

Locked & Loaded WOD 6.29.20 

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

CRAZY METCON

AMRAP 5 Minutes:
7 Burpees
14 Russian Kettlebell Swings

Rest 3 minutes, then…

AMRAP 5 Minutes:
7ea Single-Arm Suitcase Deadlifts
7 Gate Swings

Rest 3 minutes, then…

AMRAP 5 Minutes:
Turkish Get-Ups

Rest 3 minutes, then…

AMRAP 5 Minutes:
14 Alternating Dumbbell Snatches
7 Push-Ups

Post work to comments.

FIT 55+ At Home WOD 6/29/20

Warm Up Whiteboard Explanation

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CFSBK @ the Queer March yesterday!

We had a great time supporting the Queer Liberation March yesterday! There are some more pictures from the march on our Flickr.

Fundraising Follow Up

Our annual “Stonewall” commemorative workout acts as a fundraiser to benefit 2 nonprofit organizations serving the trans community: the Sylvia Rivera Law Project and the Marsha P. Johnson Institute. CFSBK has been a proud supporter of these organizations over the past 3 years and supports them in the centering of Black trans lives and, in the spirit of Stonewall, the fight to end police violence. This year, since we did not collect donations on site, instead we asked members to donate directly to the organizations and share the amount with us. Our members pledged over $1100 between the two organizations, amazing! The gym also matched $15 for everyone who showed up to the virtual Stonewall workout on Saturday. We had 40 total folks in the zoom room so CFSBK donated $300 to the SRLP and $300 to the MPJI. We’re so proud to support these incredible organizations.