CrossFit South Brooklyn

Established 2007

Thursday 11.19.20

Posted on

Virtual Class Zoom Room (Password: CFSBK)
Virtual Yoga: 7am
Pilates Happy Hour: 6:00pm
Kids: 4:30pm

CrossFit

CrossFit Group Class Programming Template

METCON

3 Rounds for time of:
Run 400m
12 Power Cleans + Jerks

Notes
C+J: Medium heavy, something you could hit as consistent singles. (155/135/115/95/75/55/34…)

ASSISTANCE

3-5 Rounds for Quality:
5 Strict Chin-Ups
:30 Handstand Hold
8e Single Leg DB RDL

Notes:
Chins: If you’re close to a pull-up, consider performing negatives for 2-5 reps today. Otherwise, use a band or self assisted to scale
HS: Kick up to a wall, or do a piked HS hold with your feet on your bench.
RDL: Work on your balance today and try not to use an upright for support.

Unfortunately, another gym closure seems all but inevitable. Cuomo announced that indoor dining, gyms and schools would be closed if the positivity rate hit 3% and that’s where we are now. Schools have already been closed in NYC and we think its a matter of time before we’ll follow. This would be a huge setback for the gym as we were slowly rebuilding our business and approaching 60% pre-covid revenue after 2.5 months open. Until we get something concrete, we will continue business as usual but we felt it important to tell you our closure contingency plan ahead of time:

Recurring CrossFit and Open Gym memberships
All recurring memberships will automatically go on hold until the gym is allowed to reopen. Punch cards won’t be affected and we would extend any expiration dates the same length of time that we end up closed. Members who want to support the gym and keep their memberships active can reach out to us and let us know not to put their memberships on hold. We can’t begin to express our gratitude for anyone who does this. As always, OG or CF memberships can also be used for Virtual Classes if they’re kept active. Members may also consider switching to our virtual only membership $185/M as another option.

Equipment Rental
Depending on the length of closure, CFSBKers with active memberships post Sept 2nd, 2020 will be able to borrow one KB or DB until we reopen. Supplies are limited and we’ll schedule some pick-up windows like last time. Rowers may be rented for $140/M if you don’t have an active membership or $70/M if you have any kind of active recurring membership (punch cards excluded). Bikes, barbells and plates will NOT be loaned or rented out.

Stay tuned for more and wish us luck.

Wednesday 11.18.20

Posted on

Virtual Class Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am, 12pm & 6p

Today’s Programming:

CrossFit

CrossFit Group Class Programming Template

METCON

15 Rounds For time:
3 Deadlifts
5 Burpees
7 Sit-Ups

Notes:
Total volume: 45 Deadlifts, 75 Burpees, 105 Sit-Ups
DL: Heavy but unbroken for all 15 sets (275/225/185/135/115/95/..)
BRP: Scale to squat thrusts (no push-up) if needed

ASSISTANCE

3-5 Sets:
8-12e DB Bent Over Row (Bench Supported)
24 Banded Face Pulls

Notes
BOR: Hold the top and bottom of every rep for a 1 count
BFP: Controlled tempo holding the top for a 1 count

CFSBK @ Home

Warm Up

2 – 3 Rounds:
6 Alt 90/90 w/:10 Hold
12 Alt Table Inside Outs
12 Jump Squats

Strength

A1. Yoyo Squats
4 x 6 – 8 Reps

A2. CrossBody RDL
4 x 8 – 10 Reps Each

A3. Reverse Crunches
4 x 12 – 15 Reps

*A3 Scaling Option: Supine Leg Raises

Conditioning

10 Rounds For Time:
4 Burpees
8 Sit Ups
12 KB/DB Swings

Time Cap: 15:00


King Charles floating through Mondays Press, Kettlebell Swing, Double Under Metcon

Is Taking Vitamins An Adequate Substitute For Eating Rhino Horns?

Tuesday 11.17.20

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CFSBK Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am, 12pm & 6pm
Morning Mindfulness: 8am
Fit55 @ Home: 11am Fit55 Zoom Room (Password: fit55)

Today’s Programming

CrossFit

CrossFit Group Class Programming Template

STRENGTH

5 Rounds for quality and load of:
Row 20 Cals
15 DB Bench Press
10 FFE Front Rack Reverse Lunges

Notes:
While this workout is not for time, move steadily through each of the movements at an aerobic pace and keep your heart rate up.
Row: Keep these at ~85% RPE
BP: Should be challenging to hit 15 reps in one set.
LG: Taken out of rack, alternate legs for 10 total reps, increase weight per round if able.

ASSISTANCE

3-4 Sets:
10 Slow Rower Pike-Ups
10 DB Hammer Curls

CFSBK @ Home

Conditioning

20:00 EZ Pace
4ea KB/DB Windmills
16 Mountain Climbers
8 DB/KB Good Mornings
16 Forearm Plank Reaches

*Count one foot for 16 Reps on the Mountain Climbers

Strength

5 Sets on Each Side of:
8 Single Arm DB No Push Up Burpee Deadlift
6 Lateral Lunge + KB/DB Clean
4 Waiter Squats
4 Single Arm DB/KB Press

Untitled
Coach Lynsey demonstrating today’s Rower Pike-Ups

CFSBK Diversity and Inclusion Intake Form

In case you missed it yesterday, we have a new CFSBK Diversity and Inclusion Intake Form for our current and former members. For a full explanation regarding this form, scroll down to see yesterday’s post to see the full write-up.

How we can Face the Future without Fear, Together: Rabbi Lord Jonathan Sacks TED

Monday 11.16.20

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

Today’s Programming

CrossFit

CrossFit Group Class Programming Template

STRENGTH

Pause Back Squat
3-3-3-3-3

Notes:
Work up to a heavy pause triple. See if you can match your heavy 5s from last week.

CONDITIONING

AMRAP 14:00
8 Shoulder Presses
16 H2H Kettlebell Swings
32 Double Unders

Notes:
Compare to 9.2.20, aim for 5+ rounds
SP: Strict, taken out of rack. Choose a load where you can do the early sets unbroken but may need to break it into two sets as you fatigue.
KB: All sets should be unbroken but feel heavy.
DU: 32DU/16DU/32Alt2/64 Singles

CFSBK @ Home

Warm Up

3 – 4 Rounds of:
7ea Worlds Greatest Stretch
10 Scapular Push Ups
10 NP Burpees
:15 Reverse Plank Bridge

Conditioning

Every 1 min for 30 mins do:
5ea Single Arm Bent Over Row
10 Push-ups
15 Air Squats

*If you have a pull up bar at home, you can perform the workout as 5 Pull Ups; 10 Push Ups; 15 Air Squats

One of our primary goals at CFSBK is to create a space that’s warm, inclusive, and inviting to people of all backgrounds and abilities. Over the past 13 years, we’ve been fortunate enough to have worked with thousands of individuals who have trusted us with their fitness and safety. We don’t take that for granted. We are so grateful to everyone who has given us a chance whether it be for a single workout or years of regular training at the gym. This summer, in the wake of George Floyd’s murder, the Black Lives Matter movement, and the subsequent fallout in CrossFit due to former CEO Greg Glassman’s egregious response to it all, everyone had to take a step back. In doing so, CFSBK had to reevaluate who we were, what we do, and what kind of space we have curated. Even after over a decade in business, CFSBK is a continual work in progress. This year, more than ever has shown us how much more work is needed to show up for each other, particularly marginalized communities.

While much time, effort, and energy has been directed at rebuilding our business operations and membership base after a 5-month closure due to the pandemic, we recognized that we could and should still be doing more on this front. A few months ago, after some internal discussions and debate regarding my decision to return to CrossFit affiliation post Eric Roza’s purchase of the company, one of our employees, Christine Williams really stood out as someone with deep care and concern for these issues. We realized this was an opportunity to elevate her within our organization to help CFSBK live up to the ideals we strive for.  Christine has been working behind the scenes over the past couple of months, establishing relationships with local organizations, doing teacher training for an upcoming movement, and mindfulness class we’ll be offering to the BIPOC community and helping us continue to expand and evolve who and what CFSBK is.

One important first step we realized was to first ask our own community both current and former how they’ve experienced our space as it relates to their identity. This can be interactions with members, staff, or just how being one of the only “X” has affected them in our space and where we could do better. The intake form we created is inclusive of race, ethnicity, size, ability, gender, age, or any other variable of your identity that you bring with you as you enter our gym. Below is a link to the Diversity and Inclusion Intake Form where you can share your own experiences and help us potentially shine a light on any blind spots we might have, address any interactions of note (both positive and negative), and let us know if we’re really living up to our Statement of Inclusion and Anti-Oppression. We’ll take this feedback and discuss it internally as staff along with some additional sensitivity training we have planned and use it as a valuable tool to make sure we’re steering the ship in the right direction. We appreciate the time any and all take to provide feedback and thank you in advance for your candor and honesty.

 

CFSBK Diversity and Inclusion Intake Form

 

Sunday 11.15.20

Posted on

CFSBK Zoom Room (Password: CFSBK)
Active Recovery: 10am

CrossFit

CrossFit Group Class Programming Template

STRENGTH

Touch & Go Deadlift
10-10-10

Notes:
Work up to a heavy set of touch and go deadlifts. Only perform what you would consider 3 solid work sets.

METCON

In 25:00

Run 1 Mile
then AMRAP the remaining time:
10 Devil’s Presses
15 Kipping Pull-Ups
20 Anchored Sit-Ups

Notes
Run: 1 Mile= 3 laps around the block. This should take no more than around 10:00. Scale to 2 laps if needed. Row scale is 2K or 1500m
KPU: 15 Jumping Pull-Ups / 8 Strict or Banded
Sit-Ups: Use your DP DBs for anchors.


Oriana on the Air bike

CrossFit Scholarship Program: “Why We’re Here”

The mission of the CrossFit Scholarship Program is to spark meaningful changes in underrepresented and underserved communities by providing foundational health and fitness education through free access to the CrossFit Level 1 Certificate Course.

The third instantiation of the program took place at CrossFit Music City in Nashville, Tennessee, from Sept. 26-27, 2020, and was held in conjunction with Steve’s Club, a national nonprofit organization that brings fitness, nutrition, and mentorship to at-risk and underserved youth.

CrossFit Seminar Staff member Larry Thomas (CF-L3), who was part of the teaching team at the event, shares updates on the program’s first cohort from Atlanta, Georgia, and reflects on what makes the program special.

“We have such a great system in place to build these relationships,” Thomas says. Participants are “now starting to see, through the relationships with us, that there’s an opportunity for them to potentially grow,” he adds, noting how the program increases awareness of career options, such as coaching and business ownership.

A few participants in the course share what they learned and why it is meaningful to them, and CrossFit Seminar Staff members describe the role CrossFit has played in their lives.

Saturday 11.14.20

Posted on

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

Today’s Programming

CrossFit

CrossFit Group Class Programming Template

STRENGTH

Front Squat
3-3-3-3-3

Notes:
Work up to a heavy triple on the front squat. Keep 1-2 reps in reserve on your heaviest sets.

METCON

In 25:00

Row 2000m
then 4 Rounds of:
12 DB Thrusters
12 Box Jump Overs
12 Push-Ups
then,
Row for meters in the remaining time.

Notes
YERRRP

CFSBK @ Home

Workout of the Day

42 Min EMOM :40 work :20 rest
1) Low Box Runners
2) American KB Swings
3) Side Plank (Right)
4) :20ea Single Arm DB No Push-Up Burpee Deadlift
5) Side Plank (Left)
6) :20ea DB Floor Press
7) Bear Crawl Steps or Wall Walks


Welcome back Oumou!!! This was her first class back in action!

Friday 11.13.20

Posted on

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

Today’s Programming

CrossFit

CrossFit Group Class Programming Template

STRENGTH

Shoulder Press
5-5-3-3-1-1

Notes:
Work up through a heavy 5, 3 and 1 rep range on the shoulder press. Only go as heavy as you can maintain good form and control with. Focus on a tight trunk to prevent hyper-extending your back on the difficult reps.

METCON

AMRAP 12:00
24 Double Unders
12 alt Front Rack Reverse Lunges
12 Burpees

Notes:
Doubles: 24DU / 12DU / 24 alt 2 / 42 Singles
Lunges: Should be done in one unbroken set every round.
Burpees: If you came on Wednesday and not yesterday you can sub 8 kipping pull-ups with the normal scaling options. You’ll just have to take the bar off the floor unless you’re doing self assisted chins.

CFSBK @ Home

Warm Up

2 – 3 Rounds:
12 Alt Squat Thoracic Rotations
6 Inchworms w/Shoulder Taps
6ea Side Plank Rotations

Strength

A1. Goblet Squats
4 x 6 – 8 Reps @31×1

A2. RFE Single Leg RDL
4 x 8 – 10 Reps Each

A3. Hollow Rocks
4 x 12 – 15 Reps

Conditioning

AMRAP 12:00
24 Jumping Jacks
6ea Lateral Lunge + KB/DB Clean
12 Tuck Ups

Fit55 @ Home

Warm-Up

3 Rounds:
6e Stationary Lateral Lunges
6e Single Arm Shoulder External Rotations
6 Tall Plank to Low Plank

Strength

4-5 sets each of:
1) 6-8e Single Arm Sumo Deadlift High Pulls
2) 6-8e Turkish Sit Ups

*Rest about :30-1:00 between exercises

Interval Conditioning Circuit

5 Rounds of 30s Work / 30s Rest
1) Seated Knee Tucks
2) Squats
3) Jumping Janes

Rotating through the work stations, aim to work at a challenging pace on each station.


We are deeply saddened to announce that CFSBKer Christian Brink passed away this week in a car accident. Christian had been a member since 2014 and most recently (Feb) been active in coach Jeremy’s Strength Cycle. Christian was always a pleasure to have around the gym and a friend to all. He was the co founder of Audm which was recently purchased by the New York Times and is survived by his wife and young daughter. We’ll miss you, Christian.

Thursday 11.12.20

Posted on

Virtual Class Zoom Room (Password: CFSBK)
Virtual Yoga: 7am
Pilates Happy Hour: 6:00pm
Kids: 4:30pm

CrossFit

CrossFit Group Class Programming Template

STRENGTH

Power Clean + Hang Clean
1-1-1-1-1

Notes
The second clean can be caught above or below parallel. Focus on working up to a challenging load and keep the overall volume low.
Athletes who know how to perform the movement can sub in the same complex as a snatch.

METCON

AMRAP 20:00
24 Cal Row
12 Kipping Pull-Ups
12 Power Clean and Jerks

Notes
Row: 24 cals / 18 cals (Choose 18 cals if you’re rowing under 700 cals/hour)
Pull: 12 KPU / 8 KPU / 12 Jumping Pull-Ups / 8 Banded or Strict pull-ups
PC&J: Should be feel like a medium weight. Can be performed as 1-3 touch and go mini-sets or 12 singles where you’re able to set up and execute the next rep right away. (../115/95/75/55/35..)

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Word Press is acting weird and a bunch of the buttons on the post editor aren't working like adding media or scheduling a post time so here's a text art weightlifter <3

Wednesday 11.11.20 🇺🇸 Veteran’s Day🇺🇸

Posted on

Virtual Class Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am, 12pm & 6p

Today’s Programming:

CrossFit

CrossFit Group Class Programming Template

STRENGTH

Deadlift
3-3-3-3-3

Notes:
Every rep should start from a dead start, no touch and go reps.

METCON

EMOM 16:00
A: 1:00 Max Reps Double Unders
B: 8-12 Pendlay Rows
C: 1:00 Max Reps Burpees
D: Rest

Notes
JR: This would be a great chance to work on your double unders if they’re a work in progress! Otherwise alt 2 step or singles.
PR: Reps should be completed in one continuous set. You may change the load or stay at the same weight through the workout.

CFSBK @ Home

Conditioning

4 Rounds or 20:00 EZ Pace
10 DB/KB Palloff Press
20 Mountain Climbers
10 Alt Goblet Cossack Squats
20 Russian Twists
:30ea Star Plank

*Count on foot for 20 reps on the mountain climbers

Strength

5 Sets on Each Side of:
10 Single Arm KB/DB Swings
8 Single Arm KB/DB Hang Snatches
6 Single Arm Contralateral Reverse Lunge Thrusters
4 Single Arm Bent Over Rows


Coach Victoria during her time in the USAF.
Thank you to all the veterans out there for your service!

Is There a Better Way to Observe Veterans Day? The Atlantic

Tuesday 11.10.20

Posted on

CFSBK Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am, 12pm & 6pm
Morning Mindfulness: 8am
Fit55 @ Home: 11am Fit55 Zoom Room (Password: fit55)

Today’s Programming

CrossFit

METCON

20:00 / 4-5 Rounds for Quality & Load:
12-16 Reps DB Bench Press
16-20 Unbroken Heavy Wall Ball Shots (or Kettlebell Swings)
20 Weighted Anchored Sit-Ups

Notes:
Move at a steady pace and increase the load on each movement as appropriate.
Bench P: You should only have 1-2 reps in reserve left on the bench press. With dumbbells that means this should get very hard! If your form falls off however, stop the set and decrease the load if you’re not getting at least 12 reps.
Wall Ball: Use a heavier medicine ball than you typically do, even if you have to hit a lower target. Medballs go up to 30lbs. If you came yesterday and want less squat volume sub heavy Kettlebell swings in, try to swing a bell you’ve never touched before!
Sit-Ups: Use the Bench Press DBs to anchor your feet on. Use a gomat, . Maintain tension and extension and don’t relax at the bottom.

STRENGTH

A1: RFE Split Squat
8e-8e-8e-8e

A2:
1:00 Max Double Unders or jump rope practice (doing JR Wednesday)
or
Jog 130m (running Thursday)

Notes
RFESS: aka bulgarian split squat. Load with a DB held at the hang on the same side as your back leg. You can use your upright for some balance and set-up assistance.
A2: Choose a movement based on which day you won’t be coming, or just what you’d prefer.

CFSBK @ Home

Workout of the Day

5 Rounds for Time of:
40 (20ea) Single Arm Overhead Lunges
30 Gate Swings
20 (10ea) Single Arm DB/KB Thrusters
10 Push Ups

Time Cap: 40:00

Fit55 @ Home

Warm-Up

3 Rounds:
12 Alternating Standing Knee Hugs
6 Tall Plank to Down Dog Shin Taps
6 Reverse Bridge Plank Ups

Strength

4-5 sets each of:
1) 4-5e Single Leg Chair Squats, or 8-10 Goblet Squats
2) 5-10 Chair Dips

*Rest about :30-1:00 between exercises

Conditioning

10 Minutes of Continuous Effort:
5 Inchworms
10 Alternating Mountain Climbers
10e Single Arm Bent Over Rows

Aim to work at a challenging pace with minimal transition time between exercises.


Liz and Zelda enjoying a belly rub on a beautiful day

25th & 26th Month – (Watermelon & Banana Feeding Frenzy) NO filter, NO CO2, NO Ferts 5 Gallon Nano

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