WOD 5.15.19

4 Rounds for Quality:
5 Strict Toes-to-Bars (or Knees-to-Chest)
5e Dumbbell/Kettlebell Windmills
400m Sandbag Carry

Perform the carry with a partner and trade off as needed.

Post work to comments.

_____________________

Press

Fitness 
3 x 3

4 sets of 3 reps. Sets across. Add a few pounds to last week. Okay to move to a few heavy doubles or singles as needed.

Performance 
3 x 1 @ 85-90%

3 singles at 85-90% of what you made last week.

Post loads to comments.
Exposure 8 of 8

Photo by Robert C.

Weekend Events

We have not one but TWO awesome community events on tap for you this weekend. Here’s the deal:

• This Friday at 7:30pm, we’re hosting an evening of friendly cornhole competition. Haven’t played before? Don’t worry! It’s pretty simple, and this video explains everything. All are invited!
• Join us the night of Sunday, May 19th from 8:30 to 10:30pm for a Game of Thrones final episode viewing party! Stick around after Open Gym to experience on of the biggest events in TV history with your fellow fitness fiends. The show starts at 9pm.

The Return of the Vegetable CSA: Discount available!

A few years ago, we offered a vegetable CSA in partnership with Brooklyn Boulders and Common Hands Farm in Hudson, NY. They were our most popular vegetable CSA vendor, so we were sad when they took a few summers off to move farms and re-organize. Happily, the program is back and stronger than ever!

The CSA offers two options: every week or every-other-week deliveries of a wide range of seasonal vegetables. Pickup will be Wednesdays, 4-8, at Brooklyn Boulders.

The full share (every week) is available at a special price for CFSBK members who sign up by Wednesday, May 22nd: $655.

The half share (every other week) is $365 if you sign up by May 22nd.

Sign Up Here!

If you are interested but unable to commit to the whole summer, consider splitting a share with someone (post on the blog to find a buddy!) Folks who pay for a half share (every other week) do get to swap some weeks for others to accommodate for vacations, etc.

If you want help finding a buddy, have questions that the farm’s website doesn’t answer, or want to talk to someone about strategies and recipes for seasonal produce, contact CFSBK’s CSA coordinator, Michele Knaub, at mignyc [at] gmail [dot] com.

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Yesterday’s Results Board: Snatch | Bike, Row, Run
Watch Julius Maddox Bench 600 Pounds for 8 Reps BarBend
I Now Suspect the Vagus Nerve Is the Key to Well-Being NY Mag

Snatch

1-1-1-1-1 

Work up to a max for the day. Be patient and stay over the bar from the floor through the mid-thigh, before finishing your pull vertically as in previous weeks.

Post loads to comments.
Exposure 8 of 8

_____________________

For Time:
15 Calorie Bike
21 Calorie Row
270m Run

Sprint pace.

Post time and Rx to comments.

Murph Day 2019: Sign Up Now!

On Monday, May 27th from 8am to 1pm, we’ll be doing our annual Memorial Day “Murph” workout. This is a great community event where we perform this classic CrossFit benchmark workout followed by some grilling, side dishes, and beers. The workout is tough—very tough—but it can, of course, be scaled to meet everyone’s capacity.

“Murph”

For Time:
1 Mile Run
100 Pull-Ups
200 Push-Ups
300 Squats
1 Mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor.” From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the Pull-Ups, Push-Ups, and Squats as needed. Start and finish with a mile run. If you’ve got a 20-pound vest or body armor, wear it.

There is no charge for the workout, nor will it be deducted from your weekly class limit.

Register Here!

We are looking for volunteers to help out with set up and break down on the day of. Please add your name on the sign-up sheet above if you’d like to help us out! 

_____________________
Yesterday’s Results Board: Deadlift | Push Press, Front Rack Carry, Front Squat, Farmer Carry
Ditch the Rigid Meal Plan Breaking Muscle
Training at a Starting Strength Affiliate Gym Starting Strength

Deadlift

Fitness
Heavy Triple

One work set. Heavier than last week. NOT max effort

Performance
Heavy Single 

One work set. Heavier than last week. NOT max effort

Post loads to comments.
Exposure 8 of 8

_____________________

20 Minutes or 5 Rounds for Quality:
Using either 2 dumbells or 2 kettlebells…
8 Push Presses
160′ Front Rack Carry
8 Front Squats
160′ Farmer Carry

Use one load for all 4 exercises per set. Work up to a challenging load.

Post work to comments.

Feeling smooshed? In this new vid, Coach David offers some tips on how to unsmoosh yourself through the magic of traction! 

This Sunday: A Totally Radical Total

By Chris Fox

On Sunday, May 19th we’ll be wrapping up our current group class programming cycle with a bang… with a CrossFit Total! You’ve been building your low-end rep strength over the past 8 weeks, and now we’ll be testing at the very lowest end, the 1-rep max (1RM). Classes will start on the hour but expect them to take about 75 minutes instead of our normal 60-minute schedule. The extra 15 minutes will allow enough time to warm up properly and have sufficient rest between your attempts. Programming for the day will look like this:

Back Squat 1-1-1
Press 1-1-1
Deadlift 1-1-1

What this means is that after your warm ups, you will have 3 attempts at a 1RM on each lift. You can take fewer attempts if you wish but not more. You will “declare” an “opener” (your 1st attempt) and have 2 more attempts after that. Misses count as attempts. Knowing this, come prepared with a plan. Your plan can (and should) be somewhat flexible but we don’t recommend playing it entirely by ear on the day of. Use the last few weeks as a guide on what your opener should be and what you want to make by your 3rd lift (hopefully a new 1RM!).

In the end your score is the sum total of your best successful Squat, Press, and Deadlift. We’ve done some heavy singles and triples on all three lifts recently, so use those numbers to guide you (more helpful links below) on where to open and what to shoot for. I cannot recommend enough to choose an opener that you feel 100% confident you can make. The confidence you’ll build under the bar by nailing that first successful lift cannot be understated.

• Preparing to 1RM
• Heavy: A Response
• Heavy Thoughts
• Set Your Back (But What’s My Back?)
• Settling for a New PR

“Hope”

3 Rounds for Max Reps of:
1) Burpees
2) Power Snatches 75/55
3) Box Jumps 24/20
4) Thruster 75/55
5) Chest-to-Bar Pull-Ups
6) Rest

“Hope” has the same format as “Fight Gone Bad.” In this workout you move from each of 5 stations after a minute. This is a 5-minute round from which a 1-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete must move to next station immediately for good score. One point is given for each rep. Score total reps completed for all 3 rounds. Track score for reps per round, not per movement, and add up total at the end.

Post total reps and Rx to comments.
Week 7 of 8

Next Sunday, May 19th: Game of Thrones Finale Viewing

Join us the night of Sunday, May 19th for a Game of Thrones final episode viewing party! Stick around after Open Gym to experience on of the biggest events in TV history with your fellow fitness fiends. The show starts at 9pm.

All are welcome. Bring friends! This event is BYOB and snacks.

News and Notes

• A new cycle of Coach Ro’s Anti-Gravity Strength class starts May 18th, and there are still spots left. Go HERE to learn more and claim one!
• 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. The first workshop we hosted back in March was such a success, so we’re bringing the Wim Hof Method team in May!

_____________________
Watch Vice’s Documentary About the Struggles of Transgender Powerlifters BarBend
4 Ways to Eat Quinoa for Breakfast Outside

Join us the night of Sunday, May 19th for a Game of Thrones final episode viewing party! Stick around after Open Gym to experience on of the biggest events in TV history with your fellow fitness fiends. The show starts at 9pm.

All are welcome. Bring friends! This event is BYOB and snacks.

Warm Up

130m Jog
1-2 Rope Climbs or 4-6 Chin-Ups / Ring Rows (bring long socks for Rope Climbs!)
30ft Crab Walks

Partner WOD

In teams of 2 with one parter working at a time, alternate complete rounds of…

A) AMRAP 12 Minutes:
12 Alternating Front Rack Reverse Lunges 115/75
12 Alternating Renegade Rows (no Push-Up) 50/35

Rest 4 minutes, then..

B) AMRAP 12 Minutes:
12 Calorie Row
8 Box Jumps 24/20

Post rounds, reps, Rx, and partner to comments.
Week 7 of 8

Photo by Robert C. 

Friday, May 17th: CFSBK Cornhole Tournament

WHAT?

An evening of friendly cornhole competition. Haven’t played before? Don’t worry! It’s pretty simple, and this video explains everything. All are invited! Please leave a comment on the event page if you plan to participate. Teams (of 2) can declare beforehand, or we’ll pair you up at the tournament.

WHEN?

Friday, May 17th at 7:30pm during Open Gym. We’ll have the cornhole boards set up periodically over the next few weeks so you can practice.

_____________________
Yesterday’s Results Board: Clean and Jerk | Double-Unders, Push Jerks
Knee Position in the Squat Starting Strength
Are Mushrooms the Best Brain Food? NY Mag

Clean and Jerk Complex

Every 3:00 x 5 Reps:
Hip Clean + Mid Hang Clean + Knee Hang Clean + Jerk

The barbell should not travel down the thigh in the first Clean from the “Hip” position. The Jerks may be Split if you prefer, but keep it the same for all 3 reps. Aim to finish a little heavier than last week.

Post loads to comments.
Exposure 7 of 8

_____________________

For Time:
30 Double-Unders
10-8-6-4-2 Push Jerks 135/95

Modify the Dubs to 30 Alternating Foot Steps or 60 Singles as needed. The barbell should be medium-heavy for you, unbroken on the fast end.

Post time and Rx to comments.

Gerry M. recently visited CrossFit Typhoon in Hong Kong, where the weightlifting coach just so happens to be a huge CFSBK fan! 

This Week at CFSBK in Review

1. The first-annual East Coast Gambit is a premier, single day, functional fitness competition in the Northeast! Hosted by CrossFit South Brooklyn and slated for June 15th, the event is open to all individuals and will feature both RX and SCALED divisions (more info below on standards). Check out the newly launched East Coast Gambit website for more info and to sign up!

2. 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. The first workshop we hosted back in March was such a success, so we’re bringing the Wim Hof Method team in May!

3. A new cycle of Coach Ro’s Anti-Gravity Strength class starts May 18th, and there are still spots left. Go HERE to learn more and claim one!

4. We just updated our Exercise Demo Library with fresh vids and new movements. Check it out!

5. On Monday, May 27th from 8am to 1pm, we’ll be doing our annual Memorial Day “Murph” workout. This is a great community event where we perform this classic CrossFit benchmark workout followed by some grilling, side dishes, and beers. The workout is tough—very tough—but it can, of course, be scaled to meet everyone’s capacity. Head over to the event page to sign up for a heat.

6.  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. New cycles kick off the week after next, and there are still some spots left! See Tuesday’s post for all the details.

7. Do want a night off for yourself and your kids? Of course you do! So sign up for our CFSBK Kids’ Night Out this Saturday, May 11th! Your kid will engage in fun movement activities and games, eat pizza, and watch a movie. Head over to the event page for more info.

_____________________
Yesterday’s Results Board: Back Squat | Smurph
Focus on the Baseline Over the Peaks Catalyst Athletics
Fava Beans Are the Seasonal Vegetable of Despair Hmm Daily

Back Squat

Fitness
4 x 3

4 sets of 3 reps. Sets across. Add a few lbs to last week.

Performance
Heavy 1

One work set, heavier than last week, not max effort.

Post loads to comments.
Exposure 7 of 8

_____________________

For Time:
550m Run

Then…

30 Pull-Ups
60 Push-Ups
90 Squats

Then…

550m Run

Wear a vest if you want. Partition the Pull-Ups, Push-Ups, and Squats as desired (suggestions below). Modify the Pull-Ups to Ring Rows or and assisted and the Push-Ups to elevated or knees as needed.

A) “Angie”-style: 30 Pull-Ups + 60 Push-Ups + 90 Squats
B) “Cindy”-style: 5 Pull-Ups + 10 Push-Ups + 15 Squats (x6)
C) “Big Cindy”-style: 10 Pull-Ups + 20 Push-Ups + 30 Squats (x3)
D) “Save My Arms”-style: 5 Push-Ups + 5 Pull-Ups + 5 Push-Ups + 15 Squats (x6)

Post time and Rx to comments.

 

 

 

 

 

 

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A post shared by Arturo Ruiz (@coach_arturo_rz) on Feb 23, 2019 at 12:37pm PST

Coach Lynsey is one of many satisfied Muscle-Up customers who has worked with Coach Ro!

Register for Anti-Gravity Strength

Struggling with your Pull-Ups? Stuck at the bottom of your Handstand Push-Up? Or do you just want to be able to do some badass weighted Chins? A new cycle Coach Arturo‘s popular Anti-Gravity Strength class starts Saturday, May 18th. This class always sells out, so get on it!

Each AG Strength class will be an hour-and-a-half long, focusing on the strength and skills needed to improve Pull-Ups and Handstand Push-Ups. This will include a variety of skill exercises, progressions, weighted and strict practice, and other techniques to teach, develop, and perfect your Pull-Up and Handstand Push-Up. This fundamental strength work will carry over into other CrossFit gymnastics movements, including the coveted Muscle-Up. The class meets 2 times per week for 8 weeks according to the schedule below.

Schedule

Saturday, May 18th to Saturday, July 13th
Tuesdays from 6pm to 7:30pm
Saturdays from 11am to 12:30pm

REGISTER HERE!

Cost and Eligibility

The cost is $160 per month ($320 total plus NY sales tax). This cycle is open to all CFSBK members as well as CrossFitters from other affiliates.

What Happens in a Class?

The first class will begin with an assessment of each individual’s upper body push, pull, and core strength. Once the assessment is completed, each AG Strength class will consist of skill work, strength development, and flexibility training based on your personal needs, weaknesses, and strengths. If a member chooses to do a CrossFit group class on the same day, we recommend doing the skill and strength work from the AG Strength cycle first. Arturo can advise you on this on a case by case basis. Just ask!

Testimonial

“I’ve done 3 cycles of AG Strength and will continue to do so. I’ve made so much progress with this class—not only in things we practice in AGS, but in movements we did not train in AGS but used in regular CrossFit classes. Let me tell you that I was a very poorly skilled person. I decided to take this class because I wanted to do a Pull-Up. That being said, I couldn’t do 5 Pull-Ups with a band. My upper body strength was mediocre at best. And, I didn’t know how to do a Wall Kick-Up, so I wasn’t even considering doing Handstand Push-Ups. The past 24 weeks were full of firsts: I did my first Chin-Up, Wall Kick-Up, Handstand Push-Ups with 3 then 2 then 1 AbMats, and Strict and Kipping Pull-Ups. Those are things we practice in AGS. But since the class focuses on upper body strength, I also improved in a bunch of things we didn’t even practice in class: Toes-to-Bar happened for the first time during the 1st cycle and now I’m able to do Toes-to-Bars in WODs (did 15-12-9-6-3 recently!). I also now can do Dips, Plank for 90+ seconds, Ring Transition + Hold, and many other small things that I was never able to do in classes. So, if you are a beginner, like me, and struggle with some things that seem basic to a lot of people—Toes-to-Bars, Pull-Ups, Push-Ups—I highly recommend this class. Trust Ro, push yourself and stick to the program for 8 weeks and will see mind-blowing results! As we say in Portuguese: se joga!”—Thaisa L.

News and Notes

• A note from Sarah and Johanna: “Our nanny is taking 6 weeks off this summer from July 12 to August 21st. We are looking for leads on anyone who might be interested in watching two sweet baby girls (7 months and 9 months) while she’s gone. It would be in a house near the Prospect Park Q stop, ideally from 8:30am to 6:15pm. I can be reached at swmarque [at] gmail.com with questions/interest.”
• Do want a night off for yourself and your kids? Of course you do! So sign up for our CFSBK Kids’ Night Out this Saturday, May 11th! Your kid will engage in fun movement activities and games, eat pizza, and watch a movie. Head over to the event page for more info.

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Yesterday’s Results Board: Press | Row, Farmer Carries, Dumbbell Presses
The Stoner as Gym Rat NY Times
84-Year-Old Pole Vaulter Keeps Raising the Bar NPR

Press

Fitness 
4 x 3

4 sets of 3 reps. Sets across. Add a few pounds to last week.

Performance 
Heavy 1 

One work set, heavier than last week, not 100% max effort.

Post loads to comments.
Exposure 7 of 8

_____________________

3 Rounds for Quality:
45/35 Calorie Row (35/25 Bike)
65m Single-Arm Farmer Carry
15 Strict Dumbbell Presses

Use a challenging load on the Carries and Presses.

Post work to comments.

Save the Date: The 5th Annual Iron Maidens Raw Open

Hosted by CrossFit South Brooklyn
September 7, 2019 from 9:00am to 6:00pm

Registration will open on June 17, 2019

Go to www.ironmaidensrawopen.com to register and find out more!

About

You are invited to test your 1-rep maxes in a women-only environment of badassery. Compete for awesome prizes and cheer on female feats of strength. This meet is open to all women; you do not need to be a member of CrossFit South Brooklyn to participate. We have space for 60 participants.

All lifters will have three attempts to lift one maximal rep, in the following order, for:

1. Back Squat
2. Bench Press
3. Deadlift

The sum of the heaviest successful attempts will constitute each lifter’s Total. For each weight class, a 1st, 2nd, and 3rd place will be awarded to the highest Totals.

Weight classes: 123lbs and under; 132lbs and under; 148lbs and under; 165lbs and under; Over 165lbs

All ages are welcome.

Iron Maidens Stay Strong Scholarship

For the 4th year, we are thrilled to continue our partnership with Grace Outreach, a Bronx based nonprofit that works with women to further their education and gain financial independence. Through competitors’ fundraising efforts, the annual Iron Maidens Stay Strong Scholarship assists women without access to financial aid pay for their college tuition.

In total, we have raised over $90,000 to support women pursuing a higher education. We have sent 19 women to college and graduated 5 with Associates degrees, 2 will graduate this year with Bachelors degrees.

Questions? Contact Meet Director Margie Lempert at Margie [at] crossfitsouthbrooklyn [dot] com or Event Producer Charlie Nagle at Charlie [at] crossfitsouthbrooklyn [dot] com.

NEWS AND NOTES

• Starting this week, Wednesday’s Anti-Gravity class will begin meeting at 6pm (instead of 5:30). 
• A new cycle of Coach Ro’s Anti-Gravity Strength class starts May 18th, and there are still spots left. Go HERE to learn more and claim one!

_____________________
Yesterday’s Results Board: Snatch | Kettlebell Swing, Overhead Squats
Sam Briggs is Having a Record Year Morning Chalk Up
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Snatch

Every 2:00 x 6:
Pause (:02 at 1″ off floor) Snatch

The bar is Deadlifted with a Snatch grip to 1″ off the floor and paused for a 2 count there before completing the lift.  Sets across or build to a few medium heavy but perfect reps, the goal is zero misses. Stay over the bar from the floor through the mid-thigh, before finishing your pull vertically as in previous weeks.

Post loads to comments.
Exposure 7 of 8

_____________________

For Time:
21-15-9
Russian Kettlebell Swings 24/16kg
Overhead Squats 75/55

The loads should be light for you. The goal is to complete them fast and unbroken.

Post time and Rx to comments.

Roose took his shirt’s advice with this successful attempt at Sunday’s Starting Strength Total. Be strong today! 

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, May 20th – Friday, July 12th
B cycle: Intermediate, 7pm Tues/Thurs and 10am Sun | Tuesday, May 21st – Sunday, July 14th
C cycle: Morning Novice, 6:30am Mon/Thurs | Monday, May 20th – Thursday, July 11th
D cycle: Continuing Education, 6pm Mon/Wed | Monday, May 20th – Wednesday, July 10th (FULL)
E cycle: Late morning, all levels, 10am Mon/Thurs | Monday, May 20th – Thursday, July 11th

A CrossFit Total testing one-rep maxes in the Back Squat, Press, and Deadlift will take place on Sunday, July 14th 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.

News and Notes

• Starting this week, Wednesday’s Anti-Gravity class will begin meeting at 6pm (instead of 5:30). 
• A new cycle of Coach Ro’s Anti-Gravity Strength class starts May 18th, and there are still spots left. Go HERE to learn more and claim one!

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Yesterday’s Results Board: Deadlift | Row, Bear Crawl, Hollow Rocks
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