Front Squat

3 x 3-5 @ 4211

Heavier than last week. No grinding. 

Post loads to comments.
Week 3 of 6

_____________________

2 Rounds
In 6 Minutes:
800m Run

Then…

AMRAP in remaining time:
2, 4, 6, 8, 10, 12…
Dumbbell Hang Squat Cleans 40/25
Burpees

Rest 4 minutes between rounds. Work at a repeatable pace and aim to score similarly to within a few seconds on the runs and reps on both pieces. Intended run times are between 3:00 to a little over 4:00, modify the distance as needed to 550m. The dumbbells should be medium-heavy for you, unbroken through about the round of 8 or beyond. 

Post work and Rx to comments.

Tonight: Mario Kart Tournament at CFSBK!

Get ready! Tonight starting at 7:45pm, we are hosting a Mario Kart tournament. Relive your college years, childhood, adolescence, infancy, adulthood, or whatever the case may be. We’ll be playing on the BIG SCREEN in 597.

About a week before, we’ll going to set up a practice station by the couches. For the main event, you’ll choose from 1 of the following classic Nintendo characters:

• Mario
• Luigi
• Princess Peach
• Toad
• Yoshi
• Donkey Kong
• Wario
• Bowser

Please leave a comment on the event page to let us know who you’d like to play as!

_____________________
Fight or Flight May Be in Our Bones Scientific American
Katrin Davidsdottir to Speak at ESPN W Summit Morning Chalk Up

“The 12 Years of CFSBK: Strength, Conditioning, Community”

Working with a partner, each complete the following for quality….

12, 11, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:
Deadlift
Hang Power Clean
Push Jerk

Partner “A” completes the round of 12 and rests as Partner “B” completes the round of 12. Partner “A” then completes the round of 11 and rests while Partner “B” completes the round of 11. Continue in this manner until each partner completes the round of 1.

Loading Options
Rx: 135/95
Rx+: 155/105
Scaled A: 115/75
Scaled B: 95/65

The Hang Power Cleans or the Push Jerks will be the limiter here. Choose a challenging load that allows you to complete the round of 12 in 1-3 sets with short rests if breaking them up. Use this workout as an opportunity to exemplify the CFSBK ethos. Work hard, move well (not just fast), support your fellow members, and most importantly, have fun. Thanks for over a decade of hard effort!

Post work, Rx, and partner to comments.

As you may have deduced from today’s workout, September 19th is CFSBK’s 12th anniversary. Here’s a special message from Coach David to our members and staff on this occasion. THANK YOU to everyone who hopped into our boat and made the gym what it is today! (The traditional 12th anniversary gift is silk, in case you wanted to get David a really cool kimono or something.)

Steal This Fundraising Email for Fight Gone Bad!

There are just 17 days left until Fight Gone Bad 2019, but there’s still plenty of time to email your friends and family. Rip off a version of this one below, and select, replace, or delete adjectives as you see fit. One of our members used a version of this email a few years ago (with almost all of the adjectives) and quickly raised over $500. Jump on it!

Dear/Salutations/Greetings/Hola/Aloha/Beloved [insert name],

As you probably know, I’m really into CrossFit. It’s helped me/I love it because _______. Every year at my gym, CrossFit South Brooklyn, we have an event called Fight Gone Bad, where we do this crazy/hard/weird/incredible/soul-crushing/soul-enhancing workout (which you can see here).

What makes the event even more cool/inspiring/sweet/meaningful is that it’s not just a competition for highest reps, but also a competition to raise money for the Sunrise Movement, a coalition of young people fighting to make climate change an urgent priority across America, end the corrupting influence of fossil fuel executives on our politics, and elect leaders who stand up for the health and wellbeing of all people.

So, why am I telling you all of this? Because I need your help! [Insert any crazy story or incentives for hitting certain fundraising markers, i.e., If you donate $XX, I will do X, Y, and/or Z.] Donate here [insert link to your page]! 

I will be sure to let you know how the event goes, and probably send along a sweaty/hot/sexy/revolting photo of myself post-workout.

Sincerely/With love/Gratefully/Be well/Shalom,

[Your name]

AND REMEMBER TO SAY THANK YOU WHEN PEOPLE DONATE! It’s what our moms taught us to do.

_____________________
Lateral Movement Training Breaking Muscle
How to do Dips Starting Strength

Single-Arm Farmer Carry

5-7 Sets x 10 Seconds.

Rest 1:30 – 2:00 between sets. Start with a load you can carry for 10+ seconds without putting down and progress each week from there with the goal of building in weight each week.

Post loads to comments.
Week 3 of 6

_____________________

5 Rounds for Time:
40 Double-Unders
20 Russian Kettlebell Swings 24/16kg
10 Ring Dips

Modify Dubs to Alternate Foot Steps or 2x Singles as needed. The kettlebell load should be medium heavy for you and done in 1-2 sets per round. Modify volume on the Dips to as few as 5 per round, and/or to Matador Dips or Push-Ups as needed. Kipping is allowed on the Dips. 

Post time and Rx to comments.

Upcoming Wim Hof Method Workshops at CFSBK

Put yourself in the expert hands of a certified Wim Hof Method Instructor to learn the 3 pillars of the Wim Hof Method: Breathing Technique, Cold Exposure, and Commitment. Find out how you can utilize oxygen and cold exposure to optimize body & mind, and learn about the underlying physiology. This time around we’re offering two different seminars, a full Fundamentals Workshop on October 19th and a 2-hour session on October 26th for those who have already taken the Fundamentals seminar.

The intimate quality allows for ample personal attention, and feedback tailored to your specific situation. Whether you are looking to improve mental or physical performance, relieve symptoms related to an illness, or are just curious to find out what the Wim Hof Method is all about— a WHM workshop offers something for everyone.

The program generally kicks off with an introduction to the Wim Hof Method, and always includes a breathing session and an (optional) ice bath. At the end there is ample room for reflection, and the Instructor is there to answer questions throughout the workshop. (Wim Hof will NOT be at the workshop.)

Instructors have their own specializations, and there is some variation across the individual workshops. A detailed overview of the day is sent out upon registration.

If you have no prior experience with cold exposure, we recommend you finish your showers cold in the days leading up to the workshop. This may be overwhelming at first, but just try to relax, focus on your breath, and bring it into a controlled, steady rhythm.

Dates, Times, and Pricing

Fundamentals Workshop
Saturday, October 19th from 4:00pm to 8:00pm
Price: $125

Register Here!

2-Hour Breathwork and Ice Bath
Saturday, October 26th from 3:30pm to 5:30pm
Price: $45

Register Here! 

Who are these workshops for?

These workshops are suitable for everyone, but do require a basic level of health. Out of precaution, we advise against participation during pregnancy, or if you are epileptic. People with cardiovascular issues, or any other serious health conditions should always consult a medical professional before starting the Wim Hof Method.

What to Bring

• Warm comfy clothes
• Yoga mat (CFSBK has plenty you can borrow!)
• Bathing suit and towel (if ice bath bound)
• Open minds and hearts

Friday Night: Mario Kart Tournament at CFSBK

Get ready! This Friday, September 20th starting at 7:45pm, CFSBK is hosting a Mario Kart tournament. Relive your college years, childhood, adolescence, infancy, adulthood, or whatever the case may be. We’ll be playing on the BIG SCREEN in 597. Please leave a comment on the event page to let us know which character you’d like to play as!

_____________________
5 Unique Biceps Exercises for Mass and Strength BarBend
What We Miss by Studying Mostly Men Outside

Snatch Complex

Fitness
Every 2 Minutes x 5 Sets:
Snatch Deadlift + Mid-Hang Power Snatch + Mid-Hang Power Snatch + Overhead Squat

Build to a heavy load for the day.

Performance
Every 2 Minutes x 5 Sets:
3 Position Snatch (Mid-Hang > Below-the-Knee > Floor)

Build to a heavy load for the day. 

Post loads to comments.
Week 3 of 6

_____________________

30 Minutes for Quality: 
2:00 Row/Bike/Jog 
6e Ring Torso Rotations
12 Wall Ball
6e Turkish Get-Ups
6 Snatch Sotts Presses

To be completed using nasal breathing only. Work at a sustainable pace throughout, resting up to 30 seconds between movements as needed to maintain that pace. Focus on straight legs (as able) and a slow and controlled tempo for the Leg Raises, modifying to Knee Raises as needed. For the Snatch Sotts Presses, add a small amount of weight if you can, and modify to a single-arm dumbbell version as needed. 

REGISTER NOW FOR STARTING STRENGTH PROGRAM

Want to get a lot stronger? The Starting Strength program is an opportunity to spend 8 weeks with Coach Jeremy honing your technique and increasing your capacity at the most fundamental strength movements: Back Squat, Overhead Press, Bench Press and Deadlift. This small group format of 90 minute sessions offers one-on-one guidance, great camaraderie, and a simple roster of movements allowing you time to correct errors and challenge your limits.

Whether you are brand-new to lifting, someone with experience who has struggled to surpass a plateau, or just looking to try something different, by taking the time to focus exclusively on the lifts that support almost every other activity you do inside (and outside) the gym, you will gain confidence and enhance your performance.

Upcoming Program Times and Dates

A cycle: Novice, 7pm Mon/Wed and 6pm Fri | Monday, September 30th – Friday, November 22nd
B cycle: Intermediate, 7pm Tues/Thurs and 10am Sun | Tuesday, October 1st – Sunday, November 24th
C cycle: Morning Novice, 6:30am Mon/Thurs | Monday, September 30th – Thursday, November 21st
D cycle: Continuing Education, 6pm Mon/Wed | Monday, September 30th – Wednesday, November 20th
E cycle: Late morning, all levels, 10am Mon/Thurs | Monday, September 30th – Thursday, November 21st 

A CrossFit Total testing one-rep maxes in the Back Squat, Press, and Deadlift will take place on Sunday, November 24th at 2pm to cap off all cycles.

Class Sizes: Space is limited to 4-10 participants
Class Length: 90 minutes

Pricing

3x Per Week Cycles: $300 paid upon registration and then another $300 at the halfway point
2x Per Week Cycles: $200 paid upon registration and then another $200 at the halfway point

Group Class/Open Gym/Active Recovery/Yoga/Pilates Add-On Option!

This add-on membership allows our 2x/week Starting Strength Program to attend two additional classes per week, outside of the regularly scheduled strength cycle classes. This includes group classes, Open Gym, and Active Recovery/Yoga/Pilates/Short Circuit.

Price is $100 per four weeks, first bill due at sign-up and second bill ($100) charged automatically to the card on-file four weeks later. Register here!

If anyone is confused as to which cycle they belong in or has any questions, they can contact Jeremy directly at Jeremy [at] CrossFitSouthBrooklyn.com to discuss placement.

_____________________
How to Get Optimal Sleep to Recover BarBend
Climate Change Is Having Widespread Health Impacts Scientific American

Contralateral Romanian Deadlift / Push Press Superset

A1) Contralateral Single Leg Single Arm Romanian Deadlift
3 x 6-8 @ 4111

Focus first on balance and stability through the foot, lower leg, and hip. Use dumbbells or kettlebells to add load as able.

A2) Barbell Push Press:
3 x 6-8 @ 41X1 

The bar should not be crashing back to the rack position. Start light enough to use the prescribed tempo and to build in load over six weeks.

Sumo Deadlift

3 x 6-8 @4111

Use a double overhand grip and control the tempo, using a switch grip only if you need it. Hook grip is preferred. Start light enough to use the prescribed tempo and to build in load over six weeks. Here’s a useful demo video. 

Post loads to comments.
Week 3 of 6

_____________________

4 Sets:
12-15 Supinated Grip Barbell Curls
12-15 Supine Dumbbell Lat Pullovers

Rest 30 seconds between movements and sets. 

Can you top last year’s Fury Road-themed team? | Photo by Robert C. 

Fight Gone Bad 2019: Let’s Do This!

It’s hard to believe that we’re less than 3 weeks away from Fight Gone Bad 2019, but guess what? We’re less than 3 weeks away from Fight Gone Bad 2019, which goes down on Saturday, October 5th! Your team heat time and judging assignments will come out in a few weeks. This year we have nearly 100 CFSBKers spread across 17 teams ready to throw down for a great cause. Here’s what your teams should have accomplished so far:

• Pick a captain. And pick a name! We have some good ones so far. Sorry, but Fight Gone Bad House Team #14 ain’t gonna cut it.
• Your captain should create a Crowdrise page for your team, then invite everyone to join the team.
• Join your team!
• Start fundraising! Check the blog this week for some tips on fundraising.

Once again this year, we’re lucky to have some terrific sponsors, so some awesome prizes will be up for grabs. If you’d like to donate additional prizes, please get in touch with our Events Coordinator Coach Brett at Brett [at] crossfitsouthbrooklyn.com.

News and Notes

• Registration for new cycles of our Starting Strength program will open tomorrow. Check the blog to get your spot!
• This Friday, September 20th starting at 7:45pm, CFSBK is hosting a Mario Kart tournament on the BIG SCREEN in 597. Relive your college years, childhood, adolescence, infancy, adulthood, or whatever the case may be. More details can be found on the event page.

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7 Exercises for Stronger Hamstrings Outside
Resistance Training for the Youth Population Barbell Medicine

Pull-Up Clusters

4 x 5/3/2 

In this format you’ll perform a set of 5 Pull-Ups, rest 20-30 seconds then a set of 3 Pull-Ups, rest 20-30 seconds and finally a set of 2 Pull-Ups. Rest 2:00 between “clusters.” Use a load or level of assistance that is, more challenging than last week but still allows you to perform at least 6+ quality reps. Modify to challenging Ring Rows as needed. 

Post work to comments.
Week 2 of 6

_____________________

For Time:
21-15-9
Calories Rowed
Burpee Box Jumps 24/20

Post time and Rx to comments.

TODAY: Starting Strength Total at CFSBK

Coach Jeremy’s Starting Strengthers will wrap up their eight-week cycle TODAY starting at 2:00pm. Lifters will be testing their 1RMs in the Back Squat, Press, and Deadlift. All are welcome to come by, hang out, and do some cheering. Get ready for some massive PRs!

_____________________
What the Ingebritsen Brothers Can Tell Us About Nature, Nurture, and Running NY Times
Bulletproof You Bum Breaking Muscle

Partner Metcon

In teams of 2, complete the following for time:
1 Mile Run 
10 Thrusters 155/105
25 Pull-Ups
20 Thrusters 135/95
25 Pull-Ups
30 Thrusters 95/65
25 Pull-Ups
40 Thrusters 45/33 
25 Pull-Ups

Split the mile into into 6 x 270m (3 runs each partner). Partition the rest of the work up as desired. The Thrusters should begin on the heavy side and progress through lighter loads to an empty bar. Modify the Pull-Ups as needed to bands or Jumping Pull-Ups. 

Suggested scaling options. You should be able to do 3-5 reps at the first load:

A) 155/105, 135/95, 95/65, 45/35
B) 135/95, 115/75, 75/55, 45/35
C) 115/75, 95/65, 65/45, 45/35
D) 85/55, 65/45, 45/35, 35/25

Post time, Rx, and Partner to comments.

Starting Strengther Anise F. competing in last weekend’s Iron Maidens Raw Open

Tomorrow: Starting Strength Total

Coach Jeremy’s Starting Strengthers will wrap up their eight-week cycle tomorrow starting at 2:00pm. Lifters will be testing their 1RMs in the Back Squat, Press, and Deadlift. All are welcome to come by, hang out, and do some cheering. Get ready for some massive PRs!

Note: Yoga for Athletes is cancelled today!

_____________________
Is There a Perfect Pre- and Post-Workout Meal BarBend
Bailey Is Back Morning Chalk Up

Front Squat

3 x 6-8 @4211

Heavier than last week. No grinding. 

Post loads to comments.
Week 2 of 6

_____________________

2 Rounds…
In 6 Minutes:
35/25 Calorie Row
25/17 Calorie Bike

Then, in remaining time…

AMRAP No-Push-Up Burpees 

Rest 6 minutes between rounds. Work at a repeatable pace and aim to score similar times of the row/bike and to within a few reps of Burpees on both pieces. 

Post work to comments.

This Week at CFSBK in Review

1. In case you missed it, photos from the 2019 Iron Maidens Raw Open are now up on Flickr! 

2. Thank you to everyone who lifted, volunteered, cheered, sponsored, and donated at Iron Maidens. Iron Maidens competitors raised $22,366 to fund the Stay Strong Scholarship. That’s amazing! You can still donate here.

3. Azam Poulatov is our September Athlete of the Month. Check out Monday’s post to learn more about him. Congrats, Azam!

4. Registration for Coach Ro’s Anti-Gravity Strength class opened this week, and as of Thursday evening there’s just ONE SPOT left. Who wants it? Go here to get it.

5. On Friday, September 20th starting at 7:45pm, CFSBK is hosting a Mario Kart tournament on the BIG SCREEN in 597. Relive your college years, childhood, adolescence, infancy, adulthood, or whatever the case may be. More details can be found on the event page.

6. Coach Jeremy’s Starting Strengthers will wrap up their eight-week cycle this Sunday, September 15th starting at 2:00pm. Lifters will be testing their 1RMs in the Back Squat, Press, and Deadlift. All are welcome to come by, hang out, and do some cheering.

_____________________
Do These 6 Bodyweight Exercises for a Better Big 3 BarBend
What We’re Fighting For The Players’ Tribune

Power Clean

3 Sets…
Every Minute on the Minute x 3:
Clean Deadlift + Mid-Hang Power Clean + Push Jerk

Rest 1:00 between sets. Increase load during the rest periods as appropriate, aiming to work a little heavier than last week if you’re feeling good. 

Post loads to comments.
Week 2 of 6

_____________________

For Time:
100 Double-Unders

Then,

30-20-10
Russian Kettlebell Swings 24/16kg
Push Presses 95/65

Modify to Alternate Foot Steps or 2x Singles as needed. The kettlebell and barbell should both be medium heavy and unbroken on the fast end. 

Post time and Rx to comments.

Pat S. and Coach Ro with their bikes at New Jersey Motorsports Park. The day was sponsored by Pat’s shop, Classic Car Club of Manhattan. Check them out! 

Sunday: Starting Strength Program Total

Coach Jeremy’s Starting Strengthers will wrap up their eight-week cycle this Sunday, September 15th starting at 2:00pm. Lifters will be testing their 1RMs in the Back Squat, Press, and Deadlift. All are welcome to come by, hang out, and do some cheering. Get ready for some massive PRs!

_____________________
Grip Training for Weightlifters Catalyst Athletics
The Man Behind Iconic CrossFit Photography Boxrox

Single-Arm Farmer Carry

5-7 Sets x 10 Seconds.

Rest 1:30 – 2:00 between sets. Start with a load you can carry for 10+ seconds without putting down and progress each week from there with the goal of building in weight each week.

Post loads to comments.
Week 2 of 6

_____________________

4 Rounds for Time:
270m Run
15 Wall Ball 20/10, 14/9

Aim to set and hold a very uncomfortable pace throughout. 

Post time and Rx to comments.

Kristeli high fives Coach Jeremy after a successful Bench Press attempt. Photos from Iron Maidens 2019 are now up on our Flickr account! 

September 20th: Mario Kart Tournament at CFSBK

Get ready! On Friday, September 20th starting at 7:45pm, CFSBK is hosting a Mario Kart tournament. Relive your college years, childhood, adolescence, infancy, adulthood, or whatever the case may be. We’ll be playing on the BIG SCREEN in 597.

About a week before, we’ll going to set up a practice station by the couches. For the main event, you’ll choose from 1 of the following classic Nintendo characters:

• Mario
• Luigi
• Princess Peach
• Toad
• Yoshi
• Donkey Kong
• Wario
• Bowser

Please leave a comment on the event page to let us know who you’d like to play as!

_____________________
Tim Ferriss, the Man Who Put His Money Behind Psychedelic Medicine NY Times
The Athlete’s Friend, Eggs Breaking Muscle