Snatch

Fitness
Snatch Grip Push Press + Overhead Squat

Work up to a challenging but not max effort load. Be sure your area is clear to bail the bar.

Performance
Snatch Balance

Work up to a challenging but not max effort load. Be sure your area is clear to bail he bar.

Post loads to comments.
Week 2 of 6

_____________________

For Time:
20/15 Calorie Bike
25 Dumbbell Thrusters 50/35
30/25 Calorie Row

Short one today, so the goal is high intensity.

Post time and Rx to comments.

Here’s CFSBKer David Genat putting his training to good use on the new season of Australian Survivor. Now that’s functional fitness! Follow David on Instagram for updates

Book a Massage with Leah D. Today!

Leah is a licensed massage therapist in the state of New York, where she was born and raised. A graduate of the Swedish Institute College of Health Sciences in 2009, she brings a decade of professional experience to her table. Shortly after obtaining her license, she earned additional certifications in sports and medical massage. She has worked in personal training studios, chiropractic offices, private studios, various gyms, community health centers, and at a variety of races and athletic events.

Leah maintains that truly skilled massage therapy has been the most effective modality for any physical ailments she’s personally dealt with, and has made it her mission to frame it in the larger discussion of physical rehabilitation. Her sessions are resolution-oriented, incorporating myofascial release, deep tissue work, trigger point therapy, ART, and rhythmic proprioception rebalancing.

In tandem with her massage therapy study, Leah is informed by her own experiences as a competitive powerlifter since 2012. She competes within USA Powerlifting and is a former New York state record holder in her weight class’s Squat, Bench Press, Deadlift, and overall total in the raw open division. She has worked extensively with strength athletes since making lifting such an integral part of her life, so she understands common myoskeletal issues they often develop.

Schedule

Monday: 9am to 2:30pm
Tuesday: 3pm to 8pm
Wednesday: 9am to 2:30pm
Thursday: 3pm to 8pm
Saturday: 3:15pm to 7:30pm

Contact

E-mail Leah at leah.decesare [at] gmail.com to set up an appointment.

Pricing

30 minutes: $50
60 minutes: $100
90 minutes: $150

Purchase Here!

Cancellation Policy

Appointments cancelled within 24 hours are subjected to the full cost of the session.

_____________________
2019 CrossFit Games World Feed CrossFit
Bequi Livingston: Wildland Firefighting Pioneer Filson Life

Farmer Carry

30 Seconds x 1-2 Sets

After a few warm ups, perform a heavy carry for 30 seconds without putting down, heavier than last week if possible. The goal is to progress toward body weight in each arm for 30 seconds.

Post loads to comments.
Week 2 of 6

_____________________

AMRAP 10 Minutes:
15 Burpee Box Jumps 20/20
20 Russian Kettlebell Swings 32/24kg

Post rounds, reps, and Rx to comments.

The Iron Maidens Raw Open: Call for Volunteers!

We’re just 6 weeks away from the 2019 Iron Maidens Raw Open, our annual women-only powerlifting meet. Competitors will test their 1-rep maxes in an all-women environment of badassery. Mark your calendars! It’s one of our biggest and best events of the year.

We’d love your help on this very fun day! There are a variety of ways to get involved. Fill out this volunteer form to learn more and share your availability. Check out photos from last year’s event to get a sense of what it’s all about.

News and Notes

• 10am Yoga for Athletes is cancelled this Saturday, August 3rd. 
• Hey, do you subscribe to our newsletter? Please do to get monthly updates on general gym happenings, blog highlights, and programming info! The August edition will be in your inbox next week. Sign up HERE or via the link on the sidebar to the right.

_____________________
We’re All Guinea Pigs in a Failed Decades-Long Diet Experiment Vice
My Cues Are Not the Same as Your Cues Starting Strength

Power Clean

In 10:00, work up to a heavy but perfect Power Clean for the day. 

Post loads to comments.
Week 2 of 6

_____________________

2 Rounds…

In 10:00:
5:00 Bike/Row for Calories

Then in remaining time, rounds of:

5 Power Cleans at 65-70% of today’s heavy single (performed as singles with 5-10 seconds of rest between reps, not touch-and-go)
10 Squats
:15e Single-Arm Plank (on rings if able) 

Rest 5 minutes

Work at a sustainable, repeatable pace, just slightly above conversational. Shoot for consistent scores for the bike/row and rounds completed on both intervals. Walk or stretch during the rest period.

Post work to comments.

Behind the Desk: Julie Barnard

Over the past few weeks we’ve been bringing blog readers new installments of our Behind the Desk series, in which we talk to our beloved and much appreciated front desk staff! These CrossFitters take care of the important duties of checking in our members, handling walk-ins, tidying up after classes, and so many other things that it would take forever to list them. They are the glue that holds this gym together. Last week, we learned more about Aaron W. This week, let’s find out about a front desker who has been around since before we had a front desk…

Name (and any nicknames):

Julie Barnard, a.k.a. JB, a.k.a. OGJB

Where were you born and where did you grow up?

Born in Columbus, Ohio (GO BUCKEYES) and raised on Bainbridge Island, Washington.

How long have you been CrossFitting, and how did you arrive at CFSBK?

I can’t remember exactly when I joined the gym, but it was back when we paid by the honor system in an envelope and signed ourselves into class in a notebook. I was dating someone who had a Total and was all whaaat is theeeeese and that was all it took! I kept CFSBK when we broke up.

Program your dream workout:

“Pigs in a Blanket”

AMRAP 20 Minutes:
20 Sit-Ups
10 Slam Balls

Ask me about that time I…

Climbed across a chain-link fence that borders the Gowanus. As in: fence, JB’s hands-and-toes death grip, Gowanus.

What are you recommending right now?

I highly recommend the TV show Letterkenny. It’s like a charming and sweet version of It’s Always Sunny. I also am into the glassblowing reality show on Netflix called Blown Away and another reality show called Below Deck. It’s like Melrose Place but on a BOAT.

What are 3 (non-essential like food and water) things you can’t live without?

I cannot live without my e-reader. It’s one of the best gifts I’ve ever received. My tub of CBD/THC cream that I use for pain management. It’s EPIC and allows my busted body parts to actually move, and my little Rita pup’s little squishy ball. She passed away last year and it goes everywhere with me.

If you had to switch careers today, what would you choose to do?

I’m currently in a work transition and trying to figure out exactly that, but my fantasy job since I was little was to be a librarian.

What are you up to when you’re not at 597 Degraw Street?

I’m writing dad jokes and pairing them with cat photos, walking dogs, and documenting the graffiti scene in NYC.

What’s the first movie or album you ever loved?

The Clash’s first record The Clash.

You have friends or family coming to visit from out of town. What do you take them to do in NYC?

I take them to Coney Island about 2 hours before sunset. I make sure they have a nice roadie in a coffee cup and walk them down the boardwalk starting at Brighton, refreshing the roadies as we go, convince them to ride The Cyclone, get a corn dog at Nathan’s, and then repeat the walk back to catch the train at Brighton. Two views in one visit!

What are your favorite and least favorite lifts?

I’m not doing much barbell work these days due to some injuries, but when I was in Starting Strength with Jeremy, I loved that I finally achieved my first, and second and third, Chin-Ups. That is my favorite achievement and lift (do you get it?). My least favorite anything has always been Front Squats.

Do you have any front-desk public service announcements?

I definitely do! We love when you check-in. Please check-in. We love seeing your sweet faces at the front desk checking in! I want to take this opportunity to give a shoutout to whoever is pranking the fridge whenever I stock it during my shifts. Well played whoever you are, taking exactly the center drink out of the middle row, well played.

_____________________
How the New CrossFit Games Scoring Could Affect the Outcome Morning Chalk Up
Be a Human, Carry a Human Breaking Muscle

Handstand Walking / Balancing

Choose one of the following scaling options and spend 12 minutes developing your hand balancing:

A) Free Handstand Walking (free or 2+ feet from a wall)
B) Wall Inverted Hip Shifts with Hand Release (from a wall walk)
C) Box or Floor Piked Hip Shifts with Hand Release

A useful video: Gymnastics WOD Handstand Walk Progressions

Post work to comments.

_____________________

Barbell Front Rack Step-Ups

3 x 8e

Use a “faster up-slower down” tempo.

Back Squat

Heavy 3

Use a “faster up-slower down” tempo. One work set. NOT a 3RM. Go by feel and leave 1-2 reps in the tank.

Post loads to comments.
Week 2 of 6

Active Life Strength Starts Tomorrow!

Get out of pain, stay out of pain, strengthen your weaknesses, and improve mobility and movement patterns, all while getting stronger! This is a predominantly strength-based class specifically programmed to strengthen movements and improve positions based on your individual needs.

The Active Life methods help athletes of all levels identify the root causes of their pain, injuries, and plateaus, and provide solutions for alleviating and eliminating those limitations through strength training, hands on treatment, corrective movements, and program modification. As the Head Coach at Active Life Athletics, Coach Keith worked closely with the Active Life doctors as they developed the system and led the charge to incorporate it into a gym model. Using those principles, this program will help you identify your individual weaknesses and limitations, guide you through the necessary strength and mobility exercises, and get you moving and lifting more efficiently, with less pain. A pain-free athlete is a confident athlete, and a confident athlete is a dangerous athlete. If your goal is to look better, feel better, and go hard into your 80s, this program will help you set and maintain the foundation.

For more information on The Active Life, check out:

• @activeliferx on Instagram
• www.performancecarerx.com
• The Active Life on YouTube

Schedule

AM Cycle
July 30th, 2019 – September 19th, 2019
Tuesdays at 10am
Thursdays at 9am
2x per week for 8 weeks

Register Here! 

Cost

The cost is $160 per month ($320 total plus NY state sales tax). The first charge will occur at the time of registration and the second payment of $160 will occur automatically 1 month later. This cycle is open to all CFSBK members as well as CrossFitters from other affiliates.

(Please note that you are committing to specific days and times and there be no refunds for any missed classes or late cancellations.)

What happens in class?

We will start with testing your single leg strength relative to your Back Squat, your Deadlift stamina relative to your absolute strength, your 1-arm carry ability, and your upper body pressing and pulling. You will then receive progressive strength work during each class to address your weaknesses based on of your test results.

In addition, we will identify your general movement limitations through mobility and flexibility assessments. Each athlete will receive an individualized “Not for Time” piece to complete as a warm up/cool down for CrossFit group class or during standardized warm-ups to address these limitations through corrective movements, stretches, and holds.

Testimonials

“It was nice to delve into mobility and strength issues and focus on only a few movements (Squat, Deadlift, Farmer’s Carry, High Pull, and Overhead Press) that will improve them. I also was grateful to have a workout tailored for my needs, which will help me improve and which will be valuable indefinitely because I can add weight to many of the moves (i.e. Overhead Carry). Pain/soreness was less the impetus for my decision to take Active Life Strength than the hope that I can improve mobility and upper-body strength. ALS was a great addition to regular classes. I’m 56, so there are limits to what I can achieve, but the class gave me hope that with effort and focus I can reach a higher level”—Paul B.

“I liked how the program was tailored for each person’s situation. I thought the personalized quality work assigned to each person was spot-on and really helped address my weaknesses. I would totally take this class again. I definitely felt improvements in the areas I was experiencing pain. My strength has improved as well. I feel more stable in my upper body. I still have a way to go to balance out a strength discrepancy in my legs, but now I know what to pay attention to and have been given the strategy to continue to work on that. As a bonus, I have gained a bit more flexibility and mobility in areas I didn’t know needed it.”—Maria M.

News and Notes

• Hey, do you subscribe to our newsletter? Please do to get monthly updates on general gym happenings, blog highlights, and programming info! The August edition will be in your inbox next week. Sign up HERE or via the link on the sidebar to the right. And hey, while you’re at it, be sure to like us on Facebook and follow us on Instagram!
• We’re just 5 weeks away from the 2019 Iron Maidens Raw Open, our annual women-only powerlifting meet. We’d love your help on this very fun day! There are a variety of ways to get involved. Fill out this volunteer form to learn more and share your availability.

_____________________
How to Do Picture Perfect Kettlebell Swings BarBend
The Practice of Surrendering zen habits

Dumbbell Press / Pull-Up Superset

A1) Seated Dumbbell Press:
3 x 8-10

A2) Strict Pull-Ups:
3 x 8-10

Use a “faster up-slower down” tempo. Start light enough to build in load over three weeks. Use band assist, partner assist, or add weight to the pull ups as needed.

Post work to comments.
Week 1 of 6

_____________________

3 Rounds for Time:
60 Double-Unders
15 Deadlifts 155/105
12 Hang Power Cleans 
9 Jerks

The barbell should be medium-heavy. Scale accordingly. Modify to Alternating Foot Steps or 2x Singles as needed.

Post time and Rx to comments.

Your Sunday dose of cuteness: Coach Jess’s friend Anna’s daughter Roxanne repping our CrossFit Kids program! 

This Week at CFSBK in Review

1. Our new training cycle template dropped this week. Check out Monday’s post to find out what you can expect in CrossFit group classes over the next 6 weeks!

2. Here’s a new vid starring Coach David from our friends at Inside the Affiliate. It focuses on our movement quality scale, and it’s a really cool window into how our coaches help you move better!

3. Did you lose a MetroCard with some money on it a couple of weeks ago? A very kind member found it in our coatroom, and we’d like to get it back to you. Contact the front desk with the approximate dollar amount on the card to claim it.

4. We’re just 6 weeks away from the 2019 Iron Maidens Raw Open, our annual women-only powerlifting meet. We’d love your help on this very fun day! There are a variety of ways to get involved. Fill out this volunteer form to learn more and share your availability.

5. 12pm Pilates is cancelled today. 

_____________________
Nuns Don’t Have Midlife Crises JSTOR Daily
How Weight Training Changes the Brain NY Times

WOD 7.27.19

Every 5 Minutes for 6 Rounds…

For Times:
7 Burpees
10/7 Calorie Row
10 Wall Balls 20/10, 14/9

The intention is to perform fast, repeatable intervals of unbroken movement, taking between 40-80 seconds per round. Walk or stretch during the rest periods. 

Post times and Rx to comments.
Week 1 of 6

Register for Active Life Strength!

Get out of pain, stay out of pain, strengthen your weaknesses, and improve mobility and movement patterns, all while getting stronger! This is a predominantly strength-based class specifically programmed to strengthen movements and improve positions based on your individual needs.

The Active Life methods help athletes of all levels identify the root causes of their pain, injuries, and plateaus, and provide solutions for alleviating and eliminating those limitations through strength training, hands on treatment, corrective movements, and program modification. As the Head Coach at Active Life Athletics, Coach Keith worked closely with the Active Life doctors as they developed the system and led the charge to incorporate it into a gym model. Using those principles, this program will help you identify your individual weaknesses and limitations, guide you through the necessary strength and mobility exercises, and get you moving and lifting more efficiently, with less pain. A pain-free athlete is a confident athlete, and a confident athlete is a dangerous athlete. If your goal is to look better, feel better, and go hard into your 80s, this program will help you set and maintain the foundation.

For more information on The Active Life, check out:

• @activeliferx on Instagram
• www.performancecarerx.com
• The Active Life on YouTube

Schedule

AM Cycle
July 30th, 2019 – September 19th, 2019
Tuesdays at 10am
Thursdays at 9am
2x per week for 8 weeks

Register Here! 

Cost

The cost is $160 per month ($320 total plus NY state sales tax). The first charge will occur at the time of registration and the second payment of $160 will occur automatically 1 month later. This cycle is open to all CFSBK members as well as CrossFitters from other affiliates.

(Please note that you are committing to specific days and times and there be no refunds for any missed classes or late cancellations.)

What happens in class?

We will start with testing your single leg strength relative to your Back Squat, your Deadlift stamina relative to your absolute strength, your 1-arm carry ability, and your upper body pressing and pulling. You will then receive progressive strength work during each class to address your weaknesses based on of your test results.

In addition, we will identify your general movement limitations through mobility and flexibility assessments. Each athlete will receive an individualized “Not for Time” piece to complete as a warm up/cool down for CrossFit group class or during standardized warm-ups to address these limitations through corrective movements, stretches, and holds.

TODAY: PUPSTARZ ADOPTION EVENT AT CFSBK

Our friends at PupStarz Rescue invite everyone to get into a different kind of “beast mode” TODAY from 10am to 1pm, right here at CrossFit South Brooklyn. They will be bringing adorable and adoptable pups for meet and greets. They will have everything from large pups to small pups, from young ones to older ones and just about everything in between! Check out yesterday’s post to see all the good girls and boys confirmed for today.

_____________________
Training with Barbells for the First Time at Age 62 Starting Strength
Improve Your Front Rack Position Breaking Muscle

Deadlift

3 x 8

Sets across. Use a double overhand grip and a load that you could perform for 10 reps.

Post loads to comments.
Week 1 of 6

_____________________

30 Minutes for Quality:
400m Jog (jog/walk as needed)
20 Hand-to-Hand Kettlebell Swings (or 10e Single-Arm Kettlebell Swings), light
3x :05 Hold at Top of Ring Row or Ring Pull-Up
50′ Bear Crawl

Rotate through the movements at a low intensity/aerobic pace. If you wear a heartrate monitoring device then aim to say below about 150 bpm. Otherwise, you should be able to breathe through your nose the entire time and/or hold a conversational pace. Really challenge yourself to stay in this zone on the jogs, even slowing to a fast walk as needed. Use a false grip on the rings if you can. 

Post work to comments.

Pupstarz superstar Beanie, who is confirmed for tomorrow’s event and just might be the future star of your loving home! 

TOMORROW: PUPSTARZ ADOPTION EVENT AT CFSBK

Our friends at PupStarz Rescue invite everyone to get into a different kind of “beast mode” tomorrow from 10am to 1pm, right here at CrossFit South Brooklyn. They will be bringing adorable and adoptable pups for meet and greets. They will have everything from large pups to small pups, from young ones to older ones and just about everything in between! Here are the good girls and boys that are confirmed for tomorrow:

• Pardon: Collie mix (2 months old, 8 lbs, female)
• Pastel: Pit bull/ beagle mix (3 years old, 29 lbs, female)
• Zane: Terrier mix (6 months old, 24 lbs, male)
• Beanie: Jack Russell mix (3 years old, 16 lbs, female)
• Boomer: Jack Russell mix (2 months old, 2 lbs, male)
• Justice: Coonhound mix (2 years old, 38 lbs, male)
• Dove: Jack Russell mix (1 year old, 11 lbs, female)
• Kiki: Australian cattle dog mix (2 months old, 5 lbs, female)
• Kiss: Terrier mix (2 years old, 24 lbs, female)
• Sergio: Chihuahua mix (12 years old, 4 lbs., male)

_____________________
Does Your Metabolism Change with Weight Loss? Barbell Medicine
First Box on the Beach in Sri Lanka Is Open Morning Chalk Up

Power Snatch

Every Minute on the Minute: x 3
3 Mid-Hang Power Snatches

Rest 1:00

Every Minute on the Minute: x 3
2 Mid-Hang Power Snatches

Rest 1:00

Every Minute on the Minute: x 3
1 Mid-Hang Power Snatch

Work sets across at a moderate load (ending at up tp 85% for the singles) for each segment, increasing only during the rest minutes as appropriate. Focus on speed, timing, and proper footwork, keeping the load low enough to move as perfectly as possible. 

Post loads to comments.
Week 1 of 6

_____________________

3 Rounds for Time:
400m Run
5 Rounds of “Cindy”

“Cindy” = 5 Pull Ups + 10 Push Ups + 15 Squats. Scale to Ring Rows and/or Knee Push-Ups as needed, or modify the volume to as little as half the reps to keep moving inside. 

Post time and Rx to comments.

The Iron Maidens Raw Open: Call for Volunteers!

We’re just 6 weeks away from the 2019 Iron Maidens Raw Open, our annual women-only powerlifting meet. Competitors will test their 1-rep maxes in an all-women environment of badassery. Mark your calendars! It’s one of our biggest and best events of the year.

We’d love your help on this very fun day! There are a variety of ways to get involved. Fill out this volunteer form to learn more and share your availability. Check out photos from last year’s event to get a sense of what it’s all about.

_____________________
How to Find Your Ideal Running Cadence Outside
13 Undeniable Benefits of Deadlifts BarBend

Farmer Carry

30 seconds x 1-2 sets

After a few warm ups, perform a heavy Farmer Carry for 30 seconds without putting the weight down. The goal is to progress over the next 2 weeks from here with the goal of building to bodyweight or above. The “gold standard” is bodyweight in each arm for 30 seconds.

Post loads to comments.
Week 1 of 6

_____________________

AMRAP 8 Minutes:
20 Wall Ball 20/10,  14/9
50 Double-Unders

Modify the Dubs to Alternating Foot Steps or 100 Singles as needed.

Post rounds, reps, and Rx to comments.

Cash Out

1:00 Single-Arm Overhead Hold, as heavy as possible 

Use a heavy KB or DB. Keep the arm locked out and the load directly over your shoulder, and end the set if your elbow bends. 

Post work to comments.

Here’s good Pupstarz girl Kiss, who might be at our adoption event on Saturday!

Saturday, July 27th: Pupstarz Adoption Event

PupStarz Rescue invites everyone to get into a different kind of “beast mode” this Saturday, July 27th, right here at CrossFit South Brooklyn. We will be bringing adorable and adoptable pups for meet and greets.

Time: 10am-1pm
Location: Crossfit South Brooklyn, 597 Degraw St.

PupStarz Rescue is an all-volunteer animal welfare group committed to the rescue and rehabilitation of dogs and cats in public shelters at high risk of euthanasia, as well as those in danger of abuse. We are committed to rescuing as many animals as possible, saving over 1,875 dogs and cats since 2015.

We will have everything from large pups to small pups, from young ones to older ones and just about everything in between! This event is also open to the public to stop in and check out the adoptables as well. Our latest adoptables are listed here.

We suggest that you fill out an application on our site before the event in order to be pre-approved if you are eager to adopt and take your pup home that day! We do require 3 references and a Facetime homecheck before adoption.

We will be posting the dogs that are confirmed for the event a few days before.

For questions please email us at rescue [at] pupstarzrescue.org.

Who knows? You might just find your future swolemate!

_____________________
Motivation vs. Discipline in Weightlifting Catalyst Athletics
Fear, Catastrophizing, and Training Barbell Medicine

Power Clean

In 10:00, work up to a heavy but perfect Power Clean for the day. 

Post loads to comments.
Week 1 of 6

_____________________

2 Rounds…

In 10:00:
4:00 Bike/Row for calories, 

Then in remaining time, rounds of:

4 Power Cleans at 65-70% of today’s heavy single (performed as singles with 5-10 seconds of rest between reps, not touch-and-go)
12 Sit-Ups
:30 Ring Plank/Forearm Plank

Rest 5 minutes

Work at a sustainable and repeatable pace, just slightly above conversational. Shoot for consistent scores for the bike/row and rounds completed on both intervals. Walk or stretch during the rest period.

Post work to comments.

Today: Free Active Life Assessment at 11am

Interested in Active Life Strength but not sure what it’s all about? Coach Keith is offering a free 1 hour session TODAY at 11am to discuss the details of the program. He will also provide free mobility and strength assessments as a sample of what you can expect to see in the class. Register HERE!

News and Notes

• PupStarz Rescue invites everyone to get into a different kind of “beast mode” on Saturday, July 27th, right here at CrossFit South Brooklyn. They will be bringing adorable and adoptable pups for meet and greets.
• 12pm Pilates is cancelled this Sunday, July 28th. 

_____________________
How to Watch The CrossFit Games Online Boxrox
“Ultraprocessed” Foods May Make You Eat More Science