WOD 6.27.19

Every 6 Minutes for 5 Rounds:
7 Burpees
7 Thrusters 135/95
7/5 Calorie Bike

Aim for challenging but repeatable efforts on all 5 rounds. The Thrusters should be on the heavy side for you but unbroken. Although it may be counterintuitive, pausing overhead on the Thrusters can be a very useful strategy for pacing and hanging on to the barbell. Finish with a hard bike on each round. 

Post work to comments.
Exposure 4 of 6

The Story of Coach Keith, Erin, Matt, and Beans the Dog

A beautiful note from Coach Keith‘s client Erin:

Being in the hospitality biz ain’t always easy. We focus so hard on our guests experience, making sure everything is absolutely perfect for them. We have inconsistent schedules. Mostly late nights that turn into early mornings, because you just NEED that High Life & bacon, egg, and cheese at 6am to help you forget about that one drink order you messed up, or that one guest you couldn’t make happy. We often forget about ourselves, our mental and physical health, because we care so much about making everyone else happy. One year ago today Matt, Beans, and I stumbled into CrossFit South Brooklyn so out of shape we could barely do an Air Squat. We met with Coach Keith and he helped us change our lives. One hour sessions, 4 days a week, starting with the simplest of movements to get our strength back to what it was before our bartending careers. Keith and the whole team at CFSBK were so welcoming and made us feel right at home, even with all our jellyrolls. CrossFit helped change our lifestyle, spending just an hour not thinking of anything but ourselves. It’s hard, sometimes I cry, my hands hurt, I feel like puking, but we get through it. We feel great, we’re more confident, and we can wear shorts again! We still have a long way to go to reach our fitness goals and find the perfect balance in life. But one year is a milestone for us and a good start, so thank you Keith for being the best coach ever and letting us repay you with hangovers.

We’re all misty eyed over here!

News and Notes

• As we approach lesbian, gay, bisexual, transgender, queer (LGBTQ) Pride weekend, CFSBK is proud to celebrate and support the LGBTQ members of our gym and the broader community. This Saturday, June 29th, the gym will hold a workout for NYC Pride weekend called “Stonewall,” in honor of the 50th anniversary of the 1969 Stonewall Rebellion. Head over to the event page for more info!
• Our 4th of July schedule is now available over on the Schedule page. 
• 11am Active Recovery is cancelled this Saturday.

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If Only Using the Computer Counted as Handwork NY Mag
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PULL-UPS

Choose the option below that you need the most. As a guide, we recommend focusing on the strict work for at least a few weeks if you can’t yet consistently perform sets of 5-10 strict, unassisted reps.

Strength Work:
8-10 sets of 2-6 Chest-to-Bar Pull-Ups (assisted as needed) or VERY challenging Ring Rows

Skill Work:
Perform 1-2 sets of 5-10 Strict Pull-Ups first to ensure your shoulders are properly warmed up,then practice Kipping or Butterfly Pull-Ups for 15 minutes. Come off the bar if/when your movement pattern falls apart. Perfect practice makes perfect! 

Post work to comments.
Exposure 4 of 6

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30 Minutes for Quality:
500m Row
30-60 Second Double Dumbbell/Kettlebell Overhead Carry
550m Jog
10 Alternating Arm Bicep Curls (5e)

Rotate through the movements at a low intensity/aerobic pace. If you wear a heart rate 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. Go as heavy as you can with good form on the curls (no swaying/cheating) and carries. 

Post work to comments.

Introducing CFSBK’s Adaptive Athlete Program

Our belief is that CrossFit should be accessible to everybody, including those who have physical disabilities. Our Adaptive Athlete program focuses on introducing individuals with permanent physical impairments to the foundation of functional movement. The class is open to all individuals with limitations due to neurological motor/sensory impairments, spinal cord injuries, cerebral vascular accident impairments (stroke), traumatic brain injuries, post-traumatic stress syndrome, amputations, and/or congenital disabilities.

Our mission is to break down barriers and build opportunities through the exploration of movement. Whether your goal is to improve quality of life through activities of daily living or pursue the sport of CrossFit in a more competitive environment, we are here to provide a supportive community that empowers you to learn.

Watch the video above to find out more about what happens in a typical class!

Days & Times

Mondays from 5:30 to 6:30pm

Class starts July 8th!

Pricing

$25 per class

Register Here!

About the Coach

This class is led by Coach Katie Harper, DPT, our in-house physical therapist at CrossFit South Brooklyn. Katie specializes in orthopedic injuries as well as performance programming for injured athletes. Her clinical experience with the adaptive population includes working with individuals with cerebral palsy, erb’s palsy, spina bifida, incomplete spinal cord injuries, CVA, Guillain-Barre, lower limb amputation in one on one personal training sessions, rehabilitation centers as well as aquatic therapy settings.

Katie holds a Doctorate of Physical Therapy degree & a B.S. in Kinesiology. She is a CrossFit Level 2 Trainer & CrossFit certified in Adaptive Training.

More Info

If you are interested in attending, you must first contact Katie [at] crossfitsouthbrooklyn [dot] com for inquiries. To ensure a safe and effective learning environment, we like to keep our classes small, and would like to get to know you first!

Know someone who might be interested in this class? Send them this post!

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How Amelia Boone Trains, Eats, and Wins Outside

Snatch

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

Then,

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

Then,

Every Minute on the Minute x 6:
1 Mid-Hang Snatch

Keep the load for this complex light-moderate today and focus on speed and footwork. Finish heavier than last week if you’re feeling good. 

Post loads to comments.

Back Squat

4 x 8

Sets across. Use a heavier load than last week, one you feel confident you could use for sets of 9-10 reps. No failing, no grinding, no bailing. 

Post loads to comments.
Exposure 4 of 6

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Cash Out

3 x 8ea:
Dumbbell/Kettlebell Crossover Step-Ups

Choose a challenging load. Box height should place working leg at squat depth. Rest 1:00 between sets. 

Post work to comments.

 

View this post on Instagram

 

A post shared by CrossFit South Brooklyn (@crossfitsouthbrooklyn) on Jun 22, 2019 at 6:02pm PDT

CFSBK at The Pull for Pride

A HUGE thank you to everyone who donated and supported Team CFSBK this weekend. Our team raised $2,515! The total for Pull for Pride Brooklyn was $20,177.

The results of everyone’s final attempts were:

• Amy: 132.5kg/291lb
• Anise: 137kg/303lbs
• Cam: 140kg/308lbs
• Charlie: 147.5kg/323lbs
• Kayleigh: 155kg/341lbs (in unicorn costume!)

The 5th Annual Iron Maidens Raw Open: Register Today

Hosted by CrossFit South Brooklyn
September 7, 2019; 9:00AM-6PM
Squat, Bench Press, Deadlift

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

About

You are invited to test your 1-rep maxes in a women’s 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 first, second and third place will be awarded to the highest Totals.

At the time of this post, there are just 11 spots left. Head over to the event page to learn more and sign up! 

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Bench Press

4 x 12

Sets across. Use a “slower down-faster up” tempo. Heavier than last week if you can. Last reps or two of each set should be challenging. 

Post loads to comments.
Exposure 4 of 6

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For Time:
30 Double-Unders
20 Power Snatches 95/65
10 Ring Dips
30 Double-Unders
20 Overhead Squats 95/65
10 Ring Dips 
30 Double-Unders
20 Power Cleans 95/65
10 Ring Dips
30 Double-Unders
20 Front Squats 95/65
10 Ring Dips

Modify Dubs to Alternating Foot Steps or 2x Singles as needed. The barbell movements and Dips should be done in 1-3 short sets on the fast end. Modify the Dips to the Matador or Push-Ups today, elevating the Push-Ups as needed.

Buy Ins:
Ring Dips: Can do 10+ Matador Dips unbroken
Matador: Can do 10+ perfect Push-Ups unbroken

Post time and Rx to comments.

This Saturday: “Stonewall” Pride Workout

ALL CLASSES CANCELLED TODAY

All classes are cancelled today, June 23d as we host the Fittest of the Finest Competition and Heath Fest. The whole block will be closed down for the event, and there will be lots of cool stuff happening. Come through!

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Slay the Dragon Breaking Muscle
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Partner Metcon

In teams of 2 with one partner working at a time…

AMRAP 30 Minutes:
20 Calorie Row (14 Bike)
20 Single Arm Dumbbell Hang Power Clean and Push Press, Left 50/35
20 Calorie Row (14 Bike)
20 Single Arm Dumbbell Hang Power Clean and Push Press, Right 50/35
20 Calorie Row (14 Bike)
10 Bar Muscle-Ups 

Break the work up however desired. Choose a pace and scaling options that allow for one partner to be consistently be moving, the exception being the Bar Muscle-Ups.

Scaling options for Bar Muscle-Ups:

• Jumping Bar Muscle-Ups (make these challenge by using lower box)
  
• 2x Chest-to-Bar Pull-Ups
  
• 2x Jumping Chest-to-Bar Pull-Ups

Post rounds, reps, and partners to comments.
Week 3 of 6

SPONSOR TEAM CFSBK AT THE PULL FOR PRIDE!

Cam C., Kayleigh R., Chainsaw Charlie, Anise F., and Amy M. will be competing in the Pull for Pride TODAY  at Murder of Crows. The Pull for Pride is a Deadlift-only event benefiting the Ali Forney Center, whose mission is to protect LGBTQ youths from the harms of homelessness and empower them with the tools needed to live independently.

So far they’ve raised $2,265 for this excellent cause, and there’s still time to donate. Go HERE to sponsor our lifters!

And definitely go and cheer for them today if you can!

ALL CLASSES CANCELLED TOMORROW

All classes are cancelled tomorrow as we host the Fittest of the Finest Competition and Heath Fest. The whole block will be closed down for the event, and there will be lots of cool stuff happening. Come through!

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Deadlift

4 x 8

Sets across. Lighter than last week. Use a “faster up-slower down” tempo. These should be challenging but feel like you could do another 2-3 reps per set. Touch-and-go reps are okay. Use a double overhand grip, hook if needed. 

Post loads to comments.
Exposure 3 of 6

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5 Rounds for Time:
30 Russian Kettlebell Swings 24/16kg
15 Burpee-Box Jump Overs 24/20″

Post time and Rx to comments.

Coach Jess and Ellie C. getting after the final workout of the East Coast Gambit

This Week of CFSBK in Review

1. In case you missed it, over 250 photos from the East Coast Gambit are now up on our Flickr account! 

2. Cam C., Kayleigh R., Chainsaw Charlie, Anise F., and Amy M. will be competing in the Pull for Pride TOMORROW at Murder of Crows. The Pull for Pride is a Deadlift-only event benefiting the Ali Forney Center, whose mission is to protect LGBTQ youths from the harms of homelessness and empower them with the tools needed to live independently. Go HERE to sponsor our lifters. And definitely go and cheer for them on Saturday if you can!

3. There are just a few spots left in the 2019 Iron Maidens Raw Open, our annual all-women powerlifting competition. Go HERE for more info!

4. A quick lil reminder: we’ve added a 4:30pm CrossFit group class on Fridays in addition to the 5:30 and 6:3o classes we rolled out a little while back. This also means that Friday night Open Gym hours will now start at 4:30pm instead of 5:30pm.

5. All classes are cancelled this Sunday, June 23rd as we host the Fittest of the Finest Competition and Heath Fest. The whole block will be closed down for the event, and there will be lots of cool stuff happening. Come through!

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WOD 6.20.19

Every Minute on the Minute x 24:
1) 5 Wall Balls 
2) 1 Hang Power Clean 

Use a heavier load and/or aim for a higher target than you usually would. We have some 30 lb and 25 lb med-balls! You may work across or increase load on the Hang Power Cleans. In either case the goals are good speed and positions, so only go as heavy as you can move well. 

Post work to comments.
Exposure 3 of 6

Neil W. on his was to 1st place in the scaled division at the East Coast Gambit

Check Out Photos from the East Coast Gambit!

The East Coast Gambit photos by Robert Coombs, Ewan Burns, and your blog editor are in, and we think you’ll like the results. Head over to our Flickr account to relive the glory and see some primo Coach KHarpz workout faces. This is a great way to kill time at work today!

SPONSOR TEAM CFSBK AT THE PULL FOR PRIDE!

Cam C., Kayleigh R., Chainsaw Charlie, Anise F., and Amy M. will be competing in the Pull for Pride on Saturday, June 22nd  at Murder of Crows. The Pull for Pride is a Deadlift-only event benefiting the Ali Forney Center, whose mission is to protect LGBTQ youths from the harms of homelessness and empower them with the tools needed to live independently.

Right now we’re at $1935, which is amazing! Thank you to everyone who has donated so far. Can we push them over the $2000 hump?

Go HERE to sponsor our lifters!

And definitely go and cheer for them on Saturday if you can!

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7 Exercise to Bulletproof Your Shoulders Breaking Muscle
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Pull-Ups

Choose the option below that you need the most. As a guide, we recommend focusing on the strict work for at least a few weeks if you can’t yet consistently perform sets of 5-10 strict, unassisted reps.

Strength Work:
8-10 sets of 2-6 Chest-to-Bar Pull-Ups (assisted as needed) or VERY challenging Ring Rows

Skill Work:
Perform 1-2 sets of 5-10 Strict Pull-Ups first to ensure your shoulders are properly warmed up,then practice Kipping or Butterfly Pull-Ups for 15 minutes. Come off the bar if/when your movement pattern falls apart. Perfect practice makes perfect! 

Post work to comments.
Exposure 3 of 6

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30 Minutes for Quality:
270m Jog
1:00 Sandbag Hold
50m Mixed Rack (Suitcase/Overhead) Carry
10 Perfect Push-Ups

Rotate through the movements at a low intensity/aerobic pace. If you wear a heart rate 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. The Sandbag Hold is in front of the body. Plenty of rack space today, so elevate the Push-Ups as needed instead of performing them from the knee. 

Post work to comments.

Wondering what we mean by a “Perfect Push-Up”? You’re in luck. We have a video for that!

All Classes Cancelled This Sunday for Fittest of the Finest

All classes are cancelled this Sunday, June 23rd as we host the Fittest of the Finest Competition and Heath Fest. The whole block will be closed down for the event, and there will be lots of cool stuff happening. Come through! And don’t forget that you can get your fitness on at our new 4:30, 5:30, and 6:30pm group classes on Friday. Saturday’s class schedule will run as usual.

News and Notes

• You can always find any upcoming schedule changes over on our Schedule page.
• There are just a few spots left in the 2019 Iron Maidens Raw Open, our annual all-women powerlifting competition. Go HERE for more info!

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What We Eat Now and Why It Has to Change Outside
4 Bodyweight Warm-Up and Cool-Down Mobility Drills BarBend

Snatch

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

Then,

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

Then,

Every Minute on the Minute x 4:
1 Mid-Hang Snatch

Keep the load for this complex light-moderate today and focus on speed and footwork.

Post loads to comments.

Back Squat

4 x 8

Sets across, slower down-faster up tempo. Use a lighter load than last week, one you feel confident you could use for sets of 10-12 reps. No failing, no grinding, no bailing. 

Post loads to comments.
Exposure 3 of 6

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Cash Out

3 x 20 (10ea):
Dumbbell Suitcase Walking Lunges

Choose a challenging load. Rest 1:00 between sets.

Post work to comments.

SPONSOR TEAM CFSBK AT THE PULL FOR PRIDE!

Cam C., Kayleigh R., Chainsaw Charlie, Anise F., and Amy M. will be competing in the Pull for Pride on Saturday, June 22nd  at Murder of Crows. The Pull for Pride is a Deadlift-only event benefiting the Ali Forney Center, whose mission is to protect LGBTQ youths from the harms of homelessness and empower them with the tools needed to live independently.

Right now we’re at $800. Can we push them past $1000 by the end of the day?

Go HERE to sponsor our lifters!

FRIDAY 4:30 CLASS AND EXTENDED OG HOURS

A quick lil reminder: we’ve added a 4:30pm CrossFit group class on Fridays in addition to the 5:30 and 6:3o classes we rolled out a little while back. This also means that Friday night Open Gym hours will now start at 4:30pm instead of 5:30pm. That’s how much we love you!

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