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

“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.” It is now 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 twenty pound vest or body armor, wear it.

Post time and Rx to comments.
Week 2 of 2

Murph Day 2019 Is Here!

All regularly scheduled classes (including AM Open Gym) are cancelled today for Murph Day. Here’s all the other important stuff you need to know!

• If you’d like to learn more about Michael Murphy and the origins of “Murph,” this is a great place to start.
• A record 211 of you are registered to do “Murph” today.  If you decide not to do it at the last minute, please delete your name from the spreadsheet so someone else can take your place.
• Since there’s no charge for this workout (the class won’t be deducted from your weekly limit), we suggest that you make a $20 (or more!) donation to K9s for Warriors in lieu of class payment. Thanks to all who have donated! We’ll have a kiosk set up to accept donations at the gym today.
• For scaling options and game plans, see Coach Fox’s very useful post, “Murph Is For Everybody.”
• Shooting to get on the leaderboard for “Murph”?  You’ll have to do it in a weighted vest (20/14 lbs), and be sure to let a coach know that you’re going for it before your heat starts. 
• CFSBK will provide a keg, burgers, and sausages, but please bring more delicious foods, especially side dishes!

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Dancer Honors Late Brother, a Veteran, on Memorial Day CNN (video)
10 Things to Remember About Memorial Day Mental Floss

Hang Power Clean

3-3-3-3-3

The Hang is anywhere above the knee. Work up to a perfect max for the day.

Post loads to comments.
Week 1 of 2

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For Time:
20 Deadlifts 225/155
400m Med Ball Run 20/14
20 Deadlifts 225/155

Post time and Rx to comments.

7 THINGS YOU NEED TO KNOW ABOUT MURPH DAY 2019

1. Murph Day is TOMORROW! This is one of our biggest and best community events of the year, when we perform the classic CrossFit Hero WOD “Murph” followed by some grilling, side dishes, and beers. Because we’ll be running heats from 8am to 1pm, all other classes are cancelled. If you’ve been on the fence, there’s still time to get in on the fun. As of 2pm on Saturday, 187 CFSBKers have signed up to participate. Join us here!

2. CFSBK and many other affiliates do “Murph” on Memorial Day in memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. If you’d like to learn more about Michael Murphy and where this workout comes from, this is a great place to start.

3. What is “Murph”? How should you approach it? All of the answers are in a recent post, in which Coach Fox lays out some scaling options.

4. Since there’s no charge for this workout (the class won’t be deducted from your weekly limit), we suggest that you make a donation to K9s for Warriors in lieu of class payment. You can donate at the gym on the big day.

5. Additionally, CFSBK will donate $5 of each Murph Day t-shirt we sell to K9s for Warriors! 

6. CFSBK will provide one keg, burgers, and sausages, but please feel free to BYOB and more delicious foods, especially side dishes! 

7. Shooting to get on the leaderboard for “Murph”? You’ll have to do it in a weighted vest (20/14 lbs), and be sure to let a coach know that you’re going for it before your heat goes off.

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A Solution for Loneliness Scientific American
Mental Strength in Weightlifting Catalyst Athletics