WOD 6.6.19

Every 4 Minutes for 5 Rounds:
12/9 Calorie Bike
8 Burpees
4 Power Clean and Push Jerks 185/125

Move fast to get to the barbell, which should be medium-heavy for you. Heavy enough to likely do as “quick” bailed singles. Aim for consistent finish times. 

Post times for each round and Rx to comments.
Exposure 1 of 6

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Cash Out

3 x 16:
Alternating Supinated Grip Dumbbell Curls

Post work to comments.

A shot from the BirthFit seminar we hosted back in September | Photo by Thomas H. 

June 12th: BirthFit Pop Up at CFSBK

On Wednesday, June 12th at 12pm (right after after Diapers & Dumbbells), we will be hosting a BirthFit pop up event! Lindsey K. Mathews, founder of BirthFit, will be giving a talk  and doing a Q&A pertaining to prenatal and postpartum fitness, healing, and other issues. This is open to both coaches and moms who want to learn more.

This is a free event. Refreshments will be served!

News and Notes

• Friday is the last day to sign up for the East Coast Gambit. Hosted right here at CFSBK on June 15th, the event is open to all individuals and will feature both RX and SCALED divisions. Head over to the Gambit website to learn more and sign up!
• We’re still looking for volunteers to help out at the Gambit! Go HERE to volunteer.
• Sunday’s 12pm Pilates class is cancelled. 

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Have We Found a Diet That Truly Works? Scientific American
The Dangerous Game of Croquet JSTOR Daily

Pull-Ups

Choose the option below 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 1 of 6

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30 Minutes for Quality:
400m Jog
400m Row
20 Hollow Rocks
10e Single-Arm High Pulls

Rotate through the movements at a low-intensity, aerobic pace. Choose a load that leaves a few reps in the tank on the High Pulls  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 (https://powerspeedendurance.com/the-training-benefits-of-nasal-breathing/) and/or hold a conversational pace. 

Post work to comments.

Darren J. representing CFSBK and the Bar Muscle-Pups at Feng CrossFit in Taipei a few months back

Reps & Sets Abroad: Some Thoughts on CrossFit and Travel

By David Osorio

Editor’s Note: Summer is almost here, and for many of us, that means travel! That’s why we’re reposting Captain Osorio’s post on CrossFit and travel from a few years back. “Reps & Sets Abroad” was originally posted on 5.10.16.

An important aspect of CrossFit that often seems to go unnoticed is the fact that it offers a readymade community pretty much everywhere you go. Traveling to Paris, France or Austin, Texas? There will be a gym there full of like-minded people that you can hang out with. Moving to Rome, Italy or Rome, Georgia? It’s a safe bet that you’ll be able to find an affiliate that will make your new home feel more like, well, home.

I recently traveled to Austin and wanted to check out some affiliates. First I dropped into CrossFit Central. I got there a little early, so the owner Jeremy let me do some Power Cleans and Push Jerks at their Central Athlete facility with some other folks who were training. Afterwards, I took the 4:30 group class back in the CrossFit Central building. We started with some line drills then a 15 minute EMOM of three gymnastics skills: Hollow Holds, Ring Dips, and Handstands. We finished a metcon called “Waterfall” which consisted of running, Burpees, Kettlebell Swings, and Double-Unders. CrossFit Central is an OG affiliate that has been around at least as long as CFSBK, so Jeremy and I chatted about the evolution of things and a little bit about their history. As an affiliate owner, I’m always interested in talking to other coaches and owners about their journey. CFC had a nice vibe and everyone was very welcoming. Running in that Texas heat is no joke!

I also had the opportunity to drop into CrossFit Jääkarhu as well! It was a huge space with leveled classes and lots of equipment, including some slugs from the CrossFit Games. We did some line drills, then an every-other-minute-on-the-minute workout of heavy Clean and Jerks for 7 sets. The class finished with “Diane,” which I PRd at 7:4 1doing strict Handstand Push-Ups! CFJ had a nice mixture of a relaxed atmosphere and a well-organized class. I stayed for about 30 minutes after class to talk to a few of the coaches about what it’s  like to have just opened 18 months ago, how they do leveled programming, and how they use their space. They have a successful team and a big competative element, but they also have plenty of programing for beginners and intermediates. They run seperate classes for their “Fitness,” “Sport,” and “Competition” programs, often at the same time in different parts of their massive gym. I really liked the vibe of this gym and highly recommend it!

I can’t think of another fitness pursuit or activity that offers this kind of global community. Most people don’t have the luxury of being able travel to a place where they don’t know anyone and still be able to easily train with people who share the same ethos. CrossFit has, of course, exploded over the past few years, so we’re at the point where you can go to almost any major city in the world and check out an affiliate. The people there will almost always be really welcoming and just as stoked to meet you, and it’s enlightening to see how other people in other parts of the country/world express the CrossFit culture. It’s a rare thing and something worth taking advantage of!

If you’re headed to Austin, you can now visit former CFSBK coach Noah Abbott’s gym, CrossFit Lumos! Incidentally, you can also read Noah’s blog classic on dropping into CrossFit affiliates. Have you visited an affiliate and an exotic (or not-so-exotic) locale recently? Tell us about it in the comments! 

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Granite Games and Lowlands Throwdown Wrap Up Morning Chalk Up
Strength Training for Endurance Athletes Barbell Medicine

Snatch

Every Minute on the Minute x 5:
2 Mid-Hang Muscle Snatches

Then,

Every Minute on the Minute x 5:
2 Mid-Hang Snatches

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

Squat

4 x 4

Sets across. Start light enough to add weight for a few weeks. 

Post loads to comments.
Exposure 1 of 6

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3 x 16:
Alternating Reverse Goblet Lunges

Post work to comments.

Volunteers Needed for The East Coast Gambit!

CFSBK is hosting The East Coast Gambit on Saturday, June 15th, and we are looking for more judges and support staff to help us run a smooth, professional event!  We would LOVE to have you be a part of the inaugural Gambit! It’s going to be a memorable and amazing event, but we need your help! If you can lend a hand, please fill out the form below. Staffers will receive event t-shirts and refreshments throughout the day. Judges will participate in a practice and info session prior to the event so that we’re all on the same page.

Go HERE to volunteer. And don’t forget that you have until this Saturday, June 7th to sign up for the competition! 

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.

Go here to sponsor our lifters!

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5 Common Squat Problems and How to Fix Them Breaking Muscle
When Tia Met Shane: How CrossFit’s Power Couple Met as Teenagers CNN

Bench Press

4 x 8

Sets across. Use a slower down-faster up tempo. Start light enough to add weight for a few weeks. 

Post loads to comments.
Exposure 1 of 6

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5 Rounds for Time:
7/5 Ring Dips
20 Russian Kettlebell Swings 24/16kg
40 Double-Unders

Modify the Ring Dips to Matador or Box Dips and the Doubles to Alternating Foot Steps or 80 Single-Unders as needed. The kettlebell should be medium-heavy and unbroken on the fast end. 

Post time and Rx to comments.

Upcoming Training Cycle Template

Training Cycle Dates: M 6/3/19 – S 7/14/19 (6 weeks)

Goals: Building off a solid base of low-end strength, we’ll be incorporating regular “For Quality” work in the form of bodybuilding-style assistance exercises aimed at balance and hypertrophy and aerobic recovery metcons aimed at—you guessed it—better recovery and improved aerobic capacity.

Monday

Bench Press + Metcon/Assistance Work

Weeks 1-2: 4 x 8
Weeks 3-4: 4 x1 2
Weeks 5-6: 3 x 15

Tuesday

Snatch

Weeks 1-6: Varied exposures

Back Squat

Weeks 1-2: 4 x 4
Weeks 3-4: 4 x 8
Weeks 5-6: 3 x 12

Single-Leg Assistance Work

Weeks 1-6: Varied exposures

Wednesday

Pull-Ups + Aerobic Recovery Metcon

Choose the one you need the most…

Strength Work: 8-10 sets of 3-6 Chest-to-Bar Pull-Ups (assisted as needed)

Or,

Skill Work: Practice Kipping, Butterfly, or Chest-to-Bar Pull-Ups for 15 minutes (perfect practice makes perfect!)

Thursday

Clean & Jerk + Metcon/Assistance Work

Varied exposures

Friday

Deadlift + Metcon/Assistance Work

Weeks 1-2: 4 x 4
Weeks 3-4: 4 x 8
Weeks 5-6: 3 x 12

Saturday

Partner/Interval Metcon

Saturday Funday!

Sunday

Unilateral Strength Work + Metcon

Varied movements and exposures

News and Notes

• What are your goals for this training cycle? Tell us in the comments! 
• A friendly reminder: We are no longer offering Saturday and Wednesday Anti-Gravity classes. You will, however, still be able to sign up for cycles of Coach Ro‘s Anti-Gravity Strength. Stay tuned to the blog to learn about upcoming cycles.

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Ladies Only: Nutrition and Training for Performance and Cramps Breaking Muscle
Virtual Reality Ayahuasca, a Review NY Mag

WOD 6.2.19

A1)  4 x 10ea:
Staggered Stance Kettlebell/Dumbbell Deadlift

A2)  4 x 160′ ea:
1-Arm Overhead Carry (4 trips per arm)

Post work to comments.
Week 2 of 2

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4-5 Rounds Not for Time:
8ea Lateral Box Step-Ups
1:00 Forearm Plank Hold
8ea 1-Arm Half Kneeling Dumbbell/Kettlebell Press
8 Erg Pike-Ups

Full step down on the Lateral Step-Ups.  Stay with bodyweight and go for height and a controlled negative. 

Post work to comments.

Want hands-on coaching with a world-class Olympic lifter? Read on! 

Next Level Weightlifting Club at CFSBK

Next Level Weightlifting Club offers Olympic lifting (the Snatch and the Clean and Jerk) with strength training and mobility all in one. Weightlifting classes will be held in two-hour windows and taught by Coach Frank Murray. While there will be a start to every class, you are allowed to show up at any time during the two-hour training session to lift. Those involved will receive the week’s programming which they can either do during the training session or on their own times during Open Gym hours. If you are unable to participate in class on a regular basis, you also have access to Coach Frank via email and can submit videos to be evaluated and critiqued. Think of him as your personal coach.

Days & Times

Mondays: 7-9pm
Wednesdays: 7-9pm
Fridays: 6-8pm

While there are weekly universal workouts, they can and likely will change from person to person depending on each individual’s needs. All people are different and therefore require different things to be successful. At Next Level Weightlifting Club, we take that into account and make adjustments as needed to optimize progress.

More Info

About the Coach: Frank Murray has competed in weightlifting for many years. During that time, he has medaled at five separate National Championships, most recently a Silver at last year’s Nationals. His all-time best lifts in competition include a 151kg (333lb) Snatch and a 182kg (400lb) Clean and Jerk at a body weight under 200lbs. He has worked with many athletes, from multiple CrossFits, including: CF Garden City, CF Queens, CF Great Neck, CF 516, CF King of Island Park, RADD CF, CF Greenpoint, CF Manhasset, CF L.I.C, among others.  Coached by Arthur Drechsler, former world record holder, chairman of the board of USAWeightlifting, and author of The Weightlifting Encyclopedia, Frank has learned from the many years of experience that Artie has had over his coaching career.

Frank is a USAW Level II Advanced Sports Performance Coach and has a B.A. in Physical Education.

Register Here!

New Training Cycle Starts Tomorrow

Today is the last day of a 2-week “floater” cycle. A new 6-week programming cycle kicks off tomorrow. Check back here to find out what you can expect in our CrossFit group classes into the middle of July!

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The First In-Hospital CrossFit Affiliate The Morning Chalk Up
The White Noise of Heavy Starting Strength

Team Metcon

In teams of 3…

30 Minute AMRAP:
120 Calorie Row
90 Russian KBS
60 Wall Balls
30 Overhead Plate Lunges
270m Run Together

Post rounds, reps, Rx, and partners to comments.
Week 2 of 2

In case you missed it, photos from our biggest-ever Murph Day are now up on Flickr! 

The East Coast Gambit: Last Day of Standard Registration!

Did Murph Day whet your appetite for competition? The first-annual East Coast Gambit is a premier, single day, functional fitness competition in the northeast! Hosted right here at CrossFit South Brooklyn, the event is open to all individuals and will feature both RX and SCALED divisions. All athletes will perform 3 workouts, plus a 4th floater workout. Expect the workouts to challenge you both physically and mentally, compelling you to do your very best on competition day!

Cash and prizes totaling over $3500 will be awarded to the top three athletes in each division! Sponsors include: RYU Apparel, Cafe Grumpy, Thirteen Fit Apparel, WOD N Done, RPM Jump Ropes, Born Primitive, Bear Complex, Wags and Weights, Chestee, and more!

The big day is scheduled for June 15th, 2019 from 8am to 4pm. TODAY is the last day to register at the standard rate. June 7th is the last day of late registration.

Head over to the East Coast Gambit site to see the awesome workouts and sign up!

Goodbye, Anti-Gravity!

Today is the last day we’ll be offering Saturday and Wednesday Anti-Gravity classes. You will, however, still be able to sign up for cycles of Coach Ro‘s Anti-Gravity Strength. Stay tuned to the blog to learn about upcoming cycles.

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An Athlete’s Guide to Aging Gracefully Outside
15 Women in Sports on What Everyone Gets Wrong About Them The Players’ Tribune (video)

Power Clean and Jerk

Every 2 Minutes for 8 Rounds:
5 Power Clean and Jerks

These are for quality at a light-to-moderate weight. Load can increase but should be very manageable. More skilled/experienced athletes may go touch-and-go.

Post loads to comments.
Week 2 of 2

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For Time:
30-20-10
Burpees
Toes-to-Bars

10:00 time cap. Scale volume on Toes-to-Bar and/or to Hanging Leg or Knee Raises. 

Post time and Rx to comments.

Photos from this year’s Murph Day are now up on our Flickr account. Check ’em out!

This Week at CFSBK in Review

1. Yesterday we brought you a little recap of said Murph Day 2019. Thanks again to everyone who participated and helped out!

2. 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. Go here to sponsor our lifters!

3. Did Murph Day whet your appetite for competition? The first-annual East Coast Gambit is a premier, single day, functional fitness competition in the northeast! Hosted right here at CrossFit South Brooklyn, the event is open to all individuals and will feature both RX and SCALED divisions. Standard registration ends tomorrow! Head over to the East Coast Gambit site to see the awesome workouts and sign up!

4. Do you subscribe to our newsletter? Please do to get monthly updates on general gym happenings, blog highlights, and programming info! Sign up HERE or via the link on the sidebar to the right.

5. This Sunday’s 11am Active Recovery class is cancelled. 

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Classical Phys Ed for All Breaking Muscle
Dog Owners Get More Exercise NY Times

WOD 5.30.19

3 Working Sets:
A1) 8 Each Dumbbell Box Step-Ups (Held Farmer’s style)

A2) 65m Double Kettlebell Front Rack Carry (Halfway to 3rd Ave. and back) 

A3) 4-8 Strict Chest to Bar Chin-Ups 

Post work to comments.
Week 2 of 2

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20:00 at Aerobic Pace:
400m Run
12 Box Jumps
10 Each 1 Arm Kettlebell/Dumbbell Waiter Squats

Post work to comments.

Hannah helped her mom Courtney finish “Murph” in the most adorable way possible 

Murph Day Recap

Thanks to everyone who participated, cheered, and volunteered at Murph Day 2019! It was a huge success. A record 211 of you signed up to do to the workout. Between $5 donated from each t-shirt sale and your individual donations, we raised over $1000 for K9s for Warriors, an organization that provides service dogs for veterans suffering from Post-traumatic Stress Disability, traumatic brain injury, and/or military sexual trauma as a result of military service post-9/11.

In Tuesday’s blog post, we asked you to reflect on your experience this year, and here are some of the things you said:

• Kayleigh, who did her first full, vested “Murph” wrote: “Was expecting it to take around an hour, so quite happy with the time [53:28]. Felt slow and steady throughout, but I think the consistency really helped. My legs are much more sore today than in past years. Such a great day with the gym community and very thankful to have a opportunity to challenge myself in such a supportive environment.”
• Lisa wrote: “I managed to get 10 rounds of push-ups and squats in (so 100 Push-Ups and 150 Squats) while inventing a new rep scheme: the do-what-your-toddler-will-let-you-do scheme. It involves sometimes doing a lot of one thing in a row, because it seems to make him happy. At one point I was at something like 5 rounds of push-ups and 8 rounds of Squats. It was a lot to keep track of. Unfortunately, there was no way for me to safely do Pull-Ups given his clinginess. But I do want credit for many of my Squats being weighted (using a 29-lb odd object).”
• Stella wrote: “My first full Murph, 56:58. Under an hour, I’ll take it. Also, I am wearing my Murph shirt at work today. It’s a little more cazh than usual for me, but everyone needs to know that I did this, amirite? The first rule of CrossFit is ALWAYS TALK ABOUT CROSSFIT.”
• Brad wrote: “A great day! Not knowing what to expect as a first timer, I scaled to a half-Murph (1 mile run, 50 Pull-Ups, 100 Push-Ups, 150 Squats and another 1 mile run) substituting pull ups for ring rows and no vest for a time of 44:40. Next year I’ll do the full Murph Rx. Thanks to all who made it happen and already looking forward to next Memorial Day.”
• Charles wrote: “Murph was a great event, I was so happy to see all the heats full. I did no vest Full Murph in 49:06. 6 mins faster than last year and much better Pull-Ups. Thanks for all of the folks who organized, cooked, coached and cleaned! It’s very meaningful to connect this to the purpose of Memorial Day.”
• Over on Facebook, Martha said: “I did it for the 4th time ever this year. I had a gap of 4 years due to injury, so it’s especially nice to be back this year and last. I did a 1 mile run, 50 Ring Rows, 100 Push-Ups, 150 Squats, and another 1 mile run in 39:19…. Feeling proud! And happy to donate to www.k9sforwarriors.org which CFSBK encourages donations for every Memorial Day.”

Congrats to everyone! We still have Murph Day t-shirts for sale at the front desk in case you forgot to grab one.

Tom S. at Rib King 2019 Tonight

A note from one of our Murph Day grillmasters, Tom S.: ” Tonight starting at 6pm I’ll be competing in Rib King NYC 2019 in Williamsburg. I’ll be participating on the team of a very rad competitor, Robert Cho of Kimchi Smoke. Go HERE for more info.”

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The Beginner Prescription Barbell Medicine
Cool, There’s Water on Mars. But Does It Make Good Pickles? Atlas Obscura

WOD 5.29.19

A1) Deadlift:
3 x 20 @ 25-35% of 1RM

A2) Alternating Partner Rotational Toss (First variation):
3 x 16

A3) Hollow Hold:
3 x 30 seconds

Rest 1:00 between movements.
Rest 2:00 between sets.

Post work to comments.
Week 2 of 2

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4 x 1:00 Work/4:00 Rest:
10/8 Calorie Bike
Max Reps Alternating Dumbbell Snatch in remaining time (50/35 lb)

Scale the bike calories to something you can maintain in under :30 for all 4 rounds Move fast!  Score highest and lowest reps.

Post highest reps, lowest reps, and Rx to comments.

Kayleigh and Cam at the 2017 Pull for Pride

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.

Go here to sponsor our lifters!

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Heart of a Dog Substack
A Novel Idea in the Majors: Using Batting Practice to Get Better NY Times

WOD 5.28.19

30 Minutes For Quality:
20 Hand-to-Hand Russian Kettlebell Swings 
50′ Sled Push
20 Calorie Row
10 Alternating Bar Hang Hip Taps

Just move around today and don’t look for intensity if you did “Murph” yesterday. The kettlebells should be light to medium-heavy and unbroken. The Sled Push can be on the heavy side but able to be completed without stopping. Easy on the Row, and hold a Prone Grip Hang (leg-assisted as needed) for 20 seconds if you cannot do the Hip Taps. 

Post work to comments.
Week 2 of 2

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Overhead Squat

5-5-5

Work out of a rack and build to a moderately-heavy load for today.

Post loads to comments.

The East Coast Gambit: Register by June 1st!

Did Murph Day whet your appetite for competition? The first-annual East Coast Gambit is a premier, single day, functional fitness competition in the northeast! Hosted right here at CrossFit South Brooklyn, the event is open to all individuals and will feature both RX and SCALED divisions. All athletes will perform 3 workouts, plus a 4th floater workout. Expect the workouts to challenge you both physically and mentally, compelling you to do your very best on competition day!

Cash and prizes totaling over $3500 will be awarded to the top three athletes in each division! Sponsors include: RYU Apparel, Cafe Grumpy, Thirteen Fit Apparel, WOD N Done, RPM Jump Ropes, Born Primitive, Bear Complex, Wags and Weights, Chestee, and more!

The big day is scheduled for June 15th, 2019 from 8am to 4pm. Standard registration ends on June 1st, and June 7th is the last day of late registration.

Head over to the East Coast Gambit site to see the awesome workouts and sign up!

News and Notes

• How did “Murph” go yesterday? Tell us in the comments!
• We’re smack in the middle of a “floater” period aimed at bridging the gap between last Sunday’s CrossFit Total and yesterday’s  “Murph.” A new 6-week training cycle will start Monday, June 3rd.

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The Joy of Misreading Things NY Mag
Caitlin Meade, Rogue Spectator to Sanctionals Competitor Morning Chalk Up