“Jackie”

For Time:
1000m Row
50 Thrusters 45#
30 Pull-Ups

This classic benchmark (and CFSBK Leaderboard item) should hurt a bit and is very much about how much you want to push it. Baller status for doing all the reps all unbroken. Try to keep the bar on your body for all 50 Thrusters . NO BAILING THE EMPTY BARS! If you think you’ll bail, then set up a lighter bar with bumps on it. Resting the bar on your back is allowed. You should be able to complete at least 20 thrusters unbroken when fresh at the Rx’d load, scale as needed. Scaling for for Pull-Ups today is Ring Rows. For the LFPB Challenge, note your score to compare to the re-test at the end of the challenge.

Post time and Rx to comments.
Week 4 of 8

The 2019 Look, Feel, Perform Better Challenge Starts Tuesday

Each year at CFSBK kicks off with the Look, Feel, Perform Better Challenge, a 12-week collective kickstart toward healthier nutrition and recovery habits. Hundreds of CFSBKers have seen real results over the years, but time is running out to climb aboard this year’s Challenge Train!

How To Participate

Complete the following steps by Sunday, January 6th in order to participate and be eligible for prizes:

• Sign your name on the big list in the community area of the gym.
• Sign up at front desk or the CFSBK Online Store. This is a 3-month program, paid in 3 installments of $30. The first payment will be charged at registration, with the following 2 payments automatically charged each month thereafter. ($90 total plus NY sales tax)
• Answer a few brief questions and submit your “before” photos according to the guidelines on the Look, Feel, Perform Better website. These entries are private will not be published or seen by anyone other than us without your consent. You can access the 2019 LFPB Challenge Entry Form HERE.
• Perform the Capacity Test WOD and record your results.
• Track points earned daily on the spreadsheet based on how well you’re complying with the guidelines.
• Complete your Post-Challenge submission by March 29th, at the end of the Challenge
• Participate in bi-monthly Virtual Classroom Sessions on Facebook Live. Each session will include a brief topical lecture followed by Q&A. They’ll be Mondays from 1:10pm until about 1:40pm on the following dates (subject to change): 1/7, 1/21, 2/4, 2/18, 3/4, 3/18.

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Athletes Don’t Own Their Tattoos, and That’s a Problem for Video Game Developers NY Times
Why You (and Everyone You Know) Needs Bodybuilding Athlete Daily

Today is a scheduled rest/recovery day, but don’t worry! We are open and running on a normal class schedule. In today’s CrossFit group classes, you’ll have the option of doing either yesterday or tomorrow’s programming, which can be found in the comments section of today and every Rest Day’s post.

NEW YEAR’S DAY SPECIAL EVENT: YOGA, MINDFULNESS, AND INTENTION SETTING WORKSHOP

Join Sasha Slocombe and Coach Chris Fox from 9am to 10:30am, Tuesday, January 1st and start off 2019 with intention. By developing a connection between the body and breath, you’ll be able to come back to the breath when difficult times arise whether in yoga, CrossFit, or life. We’ll begin with a yoga flow (accessible to all levels of experience) before moving into breath work and learn a few simple ways to work with your breath to help bring you back to balance, whenever, and wherever you need it. You’ll also learn a simple full-body relaxation technique that takes only moments, and can be a very useful tool to have during times of stress or indecision.

Intention setting is more than making resolutions, more than wishing and hoping for things to change. Today you’ll set an intention for action as you move forward into the coming year. Resolutions tend to be flimsy and negative, focusing on outcomes like “lose 10 lbs,” vague notions like “get in shape,” or things you want to stop doing like “eating carbs.” Today (and everyday) is an opportunity to ask yourself, “What do I want to have happen, and what steps must I take to get there?” You’ll spend some time thinking on a time when you were successful at overcoming an obstacle, no matter how small, and what practices helped. You’ll identify a goal you have for the future, and begin to clarify for yourself not only how to get here but why it matters to you.

This community workshop is open to all members and non-members with a $10 suggested donation.

REGISTER HERE

News and Notes

• The Look, Feel, Perform Better Challenge Capacity Test WOD is scheduled for tomorrow, which means you have the option of doing it during today or tomorrow’s CrossFit group classes (or during Open Gym, of course). See the comments section of this post for details!
• Tonight’s Next Level Weightlifting Club class is cancelled.
• You can find the schedule for this coming week HERE.

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Yesterday’s Results Board: Power Snatches, Overhead Squats, Toes-to-Bars
Ego Dropping: The Magic of Breaking Free from Self-Concern Zen Habits
The Glute-Ham Developer CrossFit Journal

WOD 12.27.18

AMRAP 15 Minutes:
6 Power Snatches 95/65
9 Overhead Squats 95/65
12 Toes-to-Bars

Post rounds, reps, and Rx to comments.
Week 4 of 8

_____________________

Cash Out: “Rotisserie”

4 Sets:
Forearm Plank
Side Plank Left
Side Plank Right
Reverse Bridge Plank

Rotate through 20 seconds each, Tabata Style

Post work to comments.

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, January 5th. 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, January 5th to Saturday, March 2nd
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!

News and Notes

• Each year at CFSBK kicks off with the Look, Feel, Perform Better Challenge, a 12 week challenge meant as a collective kickstart toward healthier nutrition and recovery habits. Go HERE to find out what it’s is all about and how you can participate. The Challenge starts this Tuesday, but you have until January 6th to sign up!

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Yesterday’s Results Board: Row, Push-Ups, Back Squats
Listening to Estrogen NY Mag
11 Science-Backed Ways to Boost Your Fitness in 2019 Runner’s World

WOD 12.26.18

Every 4 Minutes for 8 Sets:
10/7 Calorie Row
10/7 Hand Release Push-Ups
3 Back Squats

Aim to move at 85% on the Row and Push-Ups, while building to a challenging load on the Back Squats over the 8 sets. 

Post work to comments.
Week 4 of 8

_____________________

Cash Out

5 Rounds Each Side:
30-Second Side Plank

Post work to comments.

Today’s Schedule

Class Schedule:
9am Short Circuit
10am CrossFit
11am Fit 55+
12pm CrossFit
9am – 1pm Open Gym-only Membership
4:30pm CrossFit
5:3opm CrossFit

Cancelled:
6am, 7am, 8am, 6:30pm 7:30pm, and 8:30pm CrossFit group classes
11am Diapers and Dumbbells
4:30pm CrossFit Teens
7pm Next Level Weightlifting Club
Starting Strength

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There’s No Such Thing as Conscious Thought Scientific American
Fixing a Lifetime of Back Pain with Barbell Training Starting Strength

For Time:
1 Burpee
2 Push Presses 115/95/75/65/45
3 Front Squats 115/95/75/65/45
4 Box Jumps
5 Hand-Release Push-Ups
6 Dumbbell Snatches 50/35/25
7 Ring Rows or Kipping Pull-Ups
8 Deadlifts
9 Calories Rowed
10 Sit-Ups
11 Kettlebell Swings
12 Power Snatches 115/95/75/65/45

Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1, then 2-1, then 3-2-1, then 4-3-2-1, etc. – all the way to 12-11-10-9-8-7-6-5-4-3-2-1 – for a total of 364 reps.

Post time and Rx to comments.

Today and Tomorrow’s Schedule

Merry Christmas from your buds at CFSBK! We’re here to help you stay fit but will be running on a modified schedule over the next couple of days. Here’s what’s happening:

Today, 12/25

Class Schedule:
8am CrossFit
9am CrossFit
10am CrossFit
8am –  11am Open Gym-only Membership

Cancelled:
Everything else!

Tomorrow, 12/26

Class Schedule:
9am Short Circuit
10am CrossFit
11am Fit 55+
12pm CrossFit
9am – 1pm Open Gym-only Membership
4:30pm CrossFit
5:3opm CrossFit

Cancelled:
6am, 7am, 8am, 6:30pm 7:30pm, and 8:30pm CrossFit group classes
11am Diapers and Dumbbells
4:30pm CrossFit Teens
7pm Next Level Weightlifting Club
Starting Strength

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Yesterday’s Results Board: Dumbbell / Kettlebell Complex | KB Swings, Bench Presses
What Is Graphic Medicine? NY Mag
The Christmas Music Alignment Chart The Outline

Dumbbell / Kettlebell Complex

5-8 Sets:
4 Windmills
8-10 Chest-to-Bar Strict Chip-Ups (use band assistance as needed)
16 Lateral Box Step Overs

The windmills are 4 each arm with either kettlebell or dumbbells. The Step Overs are 8 each leg. Work up to a challenging set for each exercise. 

Post work to comments.
Week 4 of 8

_____________________

Partner AMRAP 12 Minutes:
12 Russian Kettlebell Swings, heavy
8 Dumbbell Bench Presses, heavy

Post rounds, reps, Rx, and partner to comments.

Don’t forget to treat yourself to a gift this holiday season! Each year at CFSBK kicks off with the Challenge, a 12-week collective kickstart toward healthier nutrition and recovery habits. You can find tons of info HERE!

The 2019 Look, Feel, Perform Better Challenge

How To Participate

Complete the following steps by Sunday, January 6th in order to participate and be eligible for prizes:

• Sign your name on the big list in the community area of the gym.
• Sign up at front desk or the CFSBK Online Store. This is a 3-month program, paid in 3 installments of $30. The first payment will be charged at registration, with the following 2 payments automatically charged each month thereafter. ($90 total plus NY sales tax)
• Answer a few brief questions and submit your “before” photos according to the guidelines on the Look, Feel, Perform Better website. These entries are private will not be published or seen by anyone other than us without your consent. You can access the 2019 LFPB Challenge Entry Form HERE.
• Perform the Capacity Test WOD and record your results.
• Track points earned daily on the spreadsheet based on how well you’re complying with the guidelines.
• Complete your Post-Challenge submission by March 29th, at the end of the Challenge
• Participate in bi-monthly Virtual Classroom Sessions on Facebook Live. Each session will include a brief topical lecture followed by Q&A. They’ll be Mondays from 1:10pm until about 1:40pm on the following dates (subject to change): 1/7, 1/21, 2/4, 2/18, 3/4, 3/18.

Today and Tomorrow’s Schedule

We’ll be running on a modified schedule the next couple of days. Here’s what’s happening:

Today, 12/24 (CHRISTMAS EVE)

Class Schedule:
6am CrossFit
7am CrossFit
8am CrossFit
9am Short Circuit
10am CrossFit
11am Fit 55+
12pm CrossFit
6am – 1pm OG-only Membership

Cancelled:
11am Diapers & Dumbbells
4:30 CrossFit Preteens
4:30pm, 5:30pm, 6:30pm, 7:30pm, 8:30pm CrossFit classes
7pm Next Level Weightlifting Club
Starting Strength

Tomorrow, 12/25 (CHRISTMAS)

Class Schedule:
8am CrossFit
9am CrossFit
10am CrossFit
8am –  11am Open Gym-only Membership

Cancelled:
Everything else!

Check out the rest of this week and next week’s schedule HERE.

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Yesterday’s Results Board: Wall Balls, Hang Cleans
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WOD 12.23.18

5 Rounds
Every 6:00..
In 2 Minutes complete:
15 Wall Balls
5-4-3-2-1 Hang Squat Cleans

You have 2 minutes to complete the Wall Balls and the Hang Cleans, then rest until the following 6 minute mark. Climb in weight on the Cleans.

Time Stamps:
0:00-2:00: 15 Wall Ball Shots + 5 Hang Squat Cleans
6:00-8:00: 15 Wall Ball Shots + 4 Hang Squat Cleans
12:00-14:00: 15 Wall Ball Shots + 3 Hang Squat Cleans
18-20:00: 15 Wall Ball Shots + 2 Hang Squat Cleans
24:00-26:00: 15 Wall Ball Shots + 1 Hang Squat Cleans

Post work to comments.
Week 3 of 8

_____________________

Cash Out

Partner AMRAP 6 Minutes:
8 Dumbbell Curls
8 Dumbbell Presses

Post rounds, reps, and Rx to comments.

Lorena and Vini representing CFSBK at CrossFit EquiFavela in Porto Alegre, Brazil. Dropping into an affiliate in an exotic (or not so exotic) locale over the holidays? Send photos to Josh [at] CrossFitSouthBrooklyn.com! 

Tomorrow’s Schedule

Happy holidays! We’ll be running on a modified schedule tomorrow for Christmas Eve. Here’s what’s happening:

Class Schedule:
6am CrossFit
7am CrossFit
8am CrossFit
9am Short Circuit
10am CrossFit
11am Fit 55+
12pm CrossFit
6am – 1pm OG-only Membership

Cancelled:
11am Diapers & Dumbbells
4:30 CrossFit Preteens
4:30pm, 5:30pm, 6:30pm, 7:30pm, 8:30pm CrossFit classes
7pm Next Level Weightlifting Club
Starting Strength

You can find the rest of the schedule for this coming week HERE.

Today: Make Up Next Level Weightlifting Club Class

Next Level Weightlifting Club with Coach Frank is cancelled all of this coming week, but he’s offering a make-up session today from 12pm to 2pm. Get your Oly on!

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Yesterday’s Results Board: WODurday
A Simple Practice for Stressful Holidays Zen Habits
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WOD 12.22.18

Performance
AMRAP 20 Minutes:
15 Calorie Row
10 (5e) Dumbbell Hang Clean and Jerks 50/35
3 Ring Muscle-Ups

Fitness
AMRAP 20 Minutes:
15 Calorie Row
10 (5e) Dumbbell Hang Clean and Jerks 35/20
6 Ring Dips or Push-Ups

Post rounds, reps, and Rx to comments.

January 5th: Canned Food and Coat Drive

On Saturday, January 5th, CFSBK will host a winter canned food and coat drive. Bring a winter coat or 5 cans of food to the gym and get one free class on us!

There is a limit of one free class per member during the drive, but you may donate as many items as you wish! 

Coats will be donated to New York Presbyterian Brooklyn Methodist Hospital. Canned food will go to Hanson Place SDA Church.

News and Notes

• Missing something? It might be in our most recent lost and found dump! Be sure to claim your stuff at the front desk before we donate it to CHIPS in a couple of weeks.
• Check out our holiday class schedule HERE. 

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Yesterday’s Results Board: Rest Day
Alcohol Isn’t Good for You JSTOR Daily
5 Tips for Training Discipline This New Year Breaking Muscle

Today is a scheduled rest/recovery day, but don’t worry! We are open and running on a normal class schedule. In today’s CrossFit group classes, you’ll have the option of doing either yesterday or tomorrow’s programming, which can be found in the comments section of today and every Rest Day’s post.

We’re here for all your fitness needs this holiday season, but we will be running on a modified schedule on some upcoming dates. Head over to the Schedule page to find out what you can expect! 

This Week at CFSBK in Review

1. Sara Greenberg is our December Athlete of the Month. Congrats, Sara! Check out her interview with Coach Chris Fox!

2. Each year at CFSBK kicks off with the Look, Feel, Perform Better Challenge, a 12 week challenge meant as a collective kickstart toward healthier nutrition and recovery habits. Go HERE to find out what the LFPB Challenge is all about and how you can participate!

3. Join Sasha Slocombe and Coach Chris Fox from 9am to 10:30am, Tuesday, January 1st and start off 2019 with intention. By developing a connection between the body and breath, you’ll be able to come back to the breath when difficult times arise whether in yoga, CrossFit, or life. Check out the event page for more info and to register.

4. Next Level Weightlifting Club with Coach Frank is cancelled all of next week, but he’s offering a make-up session this Sunday from 12pm to 2pm.

5. CFSBKer Andy Lalman’s restaurant (The Islands in Crown Heights) was featured in the New York Times‘s 10 of the Best New NYC Restaurants. Congrats, Andy!

6. In the return of our Better Know a Member series, we got to know a little more about Omar F.

7. Registration for our upcoming cycles of Starting Strength Program with Coach Jeremy opened this week, and there are still some spots left! Details are in Tuesday’s post.

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Yesterday’s Results Board: Double-Unders, Run, Power Snatches
I Wish I Were My Snake Plant NY Mag
Why Winning the Whiteboard Is Wrecking Your Life Athlete Daily

WOD 12.20.18

Performance
3 Rounds for Time:
50 Double-Unders
400m Run
10 Power Snatches 135/95

Fitness
3 Rounds for Time:
100 Single-Unders
400m Run
10 Power Snatches 95/65

Post time and Rx to comments.
Week 3 of 8

_____________________

Cash Out

Partner AMRAP 6 Minutes:
8 Dumbbell Skull Crushers
8 Dumbbell Floor Presses

Post rounds, reps, and partner to comments.

Better Know a Member: Omar Francis

As we head into 2019, blog readers can look forward to new installments of our Better Know a Member series. For the past 3 years, we’ve been bringing you these profiles from across our community of kind, interesting, wonderful members. In our first profile of this round, let’s get to know Omar F. Say “hey” next time you see him!

Name (and any nicknames):

Omar Francis

Where were you born and where did you grow up?

NYC born and raised, in The Bronx. I’ve only lived in Brooklyn for about 8 years now.

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

Me and Inna (my wife) started working out in our friend Pearl’s garage. During that time we were introduced to various CrossFit movements like Squats, Deadlifts, Bench Press, and such. We even went Keto for a while (about 9 or so months), which had results, but ultimately wasn’t sustainable. Pearl then recommended CSFBK, and we took the Foundations class.  I initially started with just class cards while deciding to make the commitment, until I was in a group class workout and I was the last one to come back in after running, and all of the equipment was put away since they thought that everyone was done with the workout.  Someone then asked if I wanted to finish, and I said, “Sure.”  About 3 or 4 people took the time to get my equipment back out for me to finish the workout and cheer me on.  I made my decision then, and haven’t looked back!  I’ve been more of the regular coming to class, as Inna is baking a daughter at the moment, but I imagine she will be back soon enough.

Ask me about that time I…

Went rollerblading with my father at our local park.

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

Probably at 608 Degraw Street doing some mobility work or working on my running. But seriously, most of my time currently is spent preparing for my daughter’s arrival and the usual work/commute grind. I also play some video games when I have the time.

What are 3 things you can’t live without

1) Having a hobby to focus on. Right now that is CrossFit.
2) My cellphone
3) Goals to work towards. I’m learning Russian!

What is your hidden talent?

I can flare my nostrils. Inna gets a kick out of it. Looking forward to my daughter getting a kick out of it as well.

What are you favorite and least favorite lifts? 

Favorite: Probably Deadlift.
Least favorite: Thrusters

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Yesterday’s Results Board: 5 Minute AMRAPs
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