WOD 7.21.19

A1) Barbell Suitcase Deadlift:
5 x 3

Build to a heavy triple.

A2) Tall Kneeling Single-Arm Dumbbell Press:
5 x 5

Build to a heavy set of 5 on each side. 

Post loads to comments.

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Cash Out

4 Sets:
20 Bicep Curls
:30 Hollow Hold

No rest between movements. 

Post work to comments.

In case you missed it, photos from last weekend’s Starting Strength Program Total are up on our Flickr account. Relive the PRs! 

This Week at CFSBK in Review

1. Registration for new cycles of our classic Starting Strength Program opened this week. Most of these are sold out, but there are still some spots left in the A and E cycles. Go HERE to learn more and sign up.

2. Interested in Active Life Strength but not sure what it’s all about? Coach Keith is offering a free 1 hour session this Tuesday, July 23rd at 11am to discuss the details of the program. He will also provide free mobility and strength assessments as a sample of what you can expect to see in the class. Register HERE!

3. PupStarz Rescue invites everyone to get into a different kind of “beast mode” on Saturday, July 27th, right here at CrossFit South Brooklyn. They will be bringing adorable and adoptable pups for meet and greets.

4. Behind the Desk returned on Wednesday with a profile of pro photographer and newish member of our front desk staff Aaron W. Say, “Hey, sup dude” (or something along those lines) next time you see him!

5. Today’s gonna be another hot one. Check out yesterday’s tips for working out safely in the heat and humidity.

6. 11am Active Recovery is cancelled today. 

7. 12pm Pilates is cancelled today. 

8. Today’s Free Intro Class is cancelled. 

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How Does the Body Make Vitamin D from Sunlight? JSTOR Daily
I’m Good Right Now The Players’ Tribune

Partner Double “Morrison“

In teams of 2 with one partner working at a time, complete the following for time:
100-80-60-40-20
Wall Balls 20/10, 14/9
Box Jumps 24/20″
Kettlebell Swings 24/16kg

Partition the work however desired with the goal to keep moving. The Kettlebell Swings are Rx’d as overhead.

Post time, Rx, and partner to comments.

The water goes in your mouth, David! | A classic photo by Thomas H. from Murph Day 2016

Beat The Heat

An excessive heat warning is in effect for New York City through 8pm tomorrow. The two biggest risks when working out in high or humid temperatures are dehydration and heat stroke. Dehydration occurs when your body loses more water than it requires for normal functioning, and heat stroke occurs when your body temperature rises faster than it can regulate. Both of these conditions are very serious and can lead to sickness and even death in extreme cases. That being said, you can do a couple of simple things to make sure you’re safe while working out:

1. Hydrate! Drink cold water before, during, and after you exercise. We have a water fountain in 608, a sink in 597, and a bunch of beverages for sale in the fridge. We encourage everyone to bring their own reusable water container. Try to drink water at regular intervals. You want to be taking in more water than you’re losing so don’t wait until you’re thirsty to start chugging.

2. Listen to your body. If you’re feeling lightheaded, dizzy, nauseous, begin to cramp, or display anything resembling fever symptoms, it’s time to stop, cool down and hydrate. Sometimes during hard workouts we try to “push through the pain,” but remember that putting yourself at risk in order to shave off an extra :15 seconds is both dangerous and contrary to why you’re here in the first place. (To get fit!)

News and Notes

• 11am Active Recovery is cancelled both today and tomorrow. 
• 12pm Pilates is cancelled this Sunday, July 21st. 

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The Scientists Behind Some of Our Favorite Junk Foods Smithsonian
Born to Walk Barefoot NY Times

Bench Press

Performance
1-1-1

Warm up and build to a heavy single. Use spotters on all work sets.

Fitness
3-3-3

Warm up and build to a heavy triple. Use spotters on all work sets.

Farmer Carry

Work up to a max load for 50′. 

Post loads to comments.

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Cooldown

3:00 Easy Row
3:00 Easy Bike
3:00 Easy Jog

Post work to comments.

Coach Keith did this video in one take

Tuesday: Free Active Life Assessment

Interested in Active Life Strength but not sure what it’s all about? Coach Keith is offering a free 1 hour session this Tuesday, July 23rd at 11am to discuss the details of the program. He will also provide free mobility and strength assessments as a sample of what you can expect to see in the class. Click the button below to register!

Register Here!

The new cycle will start next Tuesday, July 30th. Head over to the Active Life program page to learn more.

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How and Why to Single Leg Romanian Deadlift Breaking Muscle
Mobility Explained Barbell Medicine

Warm Up

3-4 Rounds Not for Time:
130m Jog/1:00 Bike/1:00 Row
5 Kip Swings, then in later sets 3-5 Pull-Ups, or practice
5 Thrusters, first set empty bar then building to work weight or slightly above

Use this time to “rev up the engine,” firm up a plan, and get in the right mindset.

Post work to comments.

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“Fran”

For Time:
21-15-9
Thrusters 95/65
Pull-Ups

This is the classic CrossFit couplet that has inspired and hooked so many CrossFitters over the years. So simple, yet so potent. The intention is for this to be brutally fast. The fastest times world-wide are completed unbroken and under 2 minutes. Scale accordingly. However, as always, there’s is room to gut out Rx’ing a benchmark such as this at a load or degree of difficulty that’s at the edge of your ability so you might also consider that when deciding what your “Fran” will look like today. Top athletes complete the reps unbroken and with minimal rest but your (and my) Fran might be very different. If you can do the 21 thrusters unbroken but then you wind up in a world of shit for the 21 Pull-Ups, then you should probably break those Thrusters up! Do you rest too much during the 15s? Have a strategy to minimize rest like: 3-5 breaths between sets or a controlled 3-5 count in your head. In any case, have a plan that is honest to your level of ability. Let your judge know your plan and ask them to help keep you to it. And as always, have fun!

Scale volume on the Pull-Ups (15-9-6 or 9-6-3) or to Ring Rows (with head inside!) as needed. Use lighter bars and larger bumps as available to save the 10s and 15s! There is a 10:00 cap on this workout. 

Post time and Rx to comments.

Sure, you’re strong, but are you strong enough to resist this face? Kokomo is one of many PupStarz pups who just might be at our upcoming adoption event! 

Saturday, July 27th: Pupstarz Adoption Event

PupStarz Rescue invites everyone to get into a different kind of “beast mode” on Saturday, July 27th, right here at CrossFit South Brooklyn. We will be bringing adorable and adoptable pups for meet and greets.

Time: 10am-1pm
Location: Crossfit South Brooklyn, 597 Degraw St.

PupStarz Rescue is an all-volunteer animal welfare group committed to the rescue and rehabilitation of dogs and cats in public shelters at high risk of euthanasia, as well as those in danger of abuse. We are committed to rescuing as many animals as possible, saving over 1,875 dogs and cats since 2015.

We will have everything from large pups to small pups, from young ones to older ones and just about everything in between! This event is also open to the public to stop in and check out the adoptables as well. Our latest adoptables are listed here.

We suggest that you fill out an application on our site before the event in order to be pre-approved if you are eager to adopt and take your pup home that day! We do require 3 references and a Facetime homecheck before adoption.

We will be posting the dogs that are confirmed for the event a few days before.

For questions please email us at rescue [at] pupstarzrescue.org.

Who knows? You might just find your future swolemate!

NEWS AND NOTES

• Active Recovery is cancelled on both Saturday, July 20th and Sunday, July 21st. 
• 12pm Pilates is cancelled this Sunday, July 21st. 

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Study: Fruits and Vegetables Help Switch Off Genes Responsible for Obesity BarBend
Lessons from Highly Adventurous Commuters Outside

Aerobic Recovery Metcon

3 Rounds:
In 10:00…
800m Row

Then rounds in remaining time of:

10 No Push-Up Burpees
10 Jump Up-Step Down Box Jumps 24/30
:30 Hollow Hold

Rest 5:00 between rounds.

Work at a sustainable and repeatable pace, just slightly above conversational. Shoot for consistent times both for the row and for each round completed. Walk or stretch during the rest periods. 

Post work to comments.

BEHIND THE DESK: AARON WEISS

Over the rest of the summer you can look forward to new installments of our Behind the Desk series, about our beloved and much appreciated front desk staff! These CrossFitters take care of the important duties of checking in our members, handling walk-ins, tidying up after classes, and so many other things that it would take forever to list them. They are the glue that holds this gym together. Last week, we got to know Liz M. This week, let’s find out about one of our newest front deskers…

Name (and any nicknames):

Aaron Weiss

Where were you born, and where did you grow up?

I was born and raised on Long Island, but my parents are from the Midwest, so I’m not as Long Island as I could’ve been.

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

I’ve been CrossFitting for about two months now. My brother and my friend Tori (who’s a coach at CFSBK) got me into CrossFit just by talking about the workouts and the community.

Do you have any unusual rituals or superstitions or habits related to life or CrossFit?

I think I wash my hands mid-workout (when there’s a moment to rest) more than anyone at the gym. I just love having clean hands.

What’s your hidden talent?

I’m a professional photographer.

Ask me about that time I…

Saved a cat from a tree (and also a ditch). But for the record I’m a dog person.

Did you have any mentors or heroes growing up?

My dad was a great mentor to me. Taught me to be honest and genuine.

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

Shooting photos, editing photos, or cooking.

What are your favorite and least favorite lifts?

Favorite lift: Push Press. Least Favorite: Overhead Squat.

What’s the first album you ever loved?

The Matrix

News and Notes

• Photos from Sunday’s Starting Strength Total are now up on our Flickr account. And in case you missed it, registration for our upcoming Starting Strength Program cycles is now open!
• Active Recovery is cancelled on both Saturday, July 20th and Sunday, July 21st. 
• 12pm Pilates is cancelled this Sunday, July 21st. 

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Why We Love Map 10 Aerobic Work OPEX
10 Lifts to Get You Ready for the 2019 CrossFit Games Morning Chalk Up

“Isabel”

For Time:
30 Power Snatches 135/95

This classic single-movement benchmark, “Isabel,” should be a sprint. In its best capacity all 30 reps are completed unbroken (in the above video we can hear Abbott say that her “back get’s tired around rep 20″…sheesh) but quick bailed singles can be a fast way to get through this for most folks. Choose a load when scaling that allows you to complete 4-8 touch-and-go reps (even if you plan to do smaller sets or singles), one that you feel very comfortable attacking. Two big things to work on controlling during this one are 1) Your set up from the floor and 2) your breathing. Don’t get lazy about starting each rep in a good position and do your best to control your breathing. Today is a great day to practice “game face,” where you look as if the workout is no big deal until its over. There is an 8 minute cap on the workout. 

Post time and Rx to comments.

Terry P. pulls a successful 2nd attempt in front of the crowd at Sunday’s Starting Strength Program Total

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 July 22nd – Friday September 13th
B cycle: Intermediate, 7pm Tues/Thurs and 10am Sun | Tuesday July 23rd – Sunday September 15th
C cycle: Morning Novice, 6:30am Mon/Thurs | Monday July 22nd – Thursday September 12th
D cycle: Continuing Education, 6pm Mon/Wed | Monday July 22nd – Wednesday September 11th
E cycle: Late morning, all levels, 10am Mon/Thurs | Monday July 22nd – Thursday September 12th

A CrossFit Total testing one-rep maxes in the Back Squat, Press, and Deadlift will take place on Sunday, September 15th 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.

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How CrossFit Makes Me a Better Public Servant Morning Chalk Up
Hip Drive Starting Strength

“Diane”

For Time:
21-15-9 Deadlifts 225/155
Handstand Push-Ups

The Deadlift weight should be medium-heavy for you, and completed in 1-3 sets. Scale load as needed. For most athletes, however, this benchmark is more about the Handstand Push-Ups. To Rx this workout, you should be able to complete sets of 6-10 reps or more when fresh. If you can not complete at least 6 Handstand Push-Ups in a row, then scale volume or to heavy Dumbbell Push Presses instead. If doing the Dumbbell Push Presses, choose a challenging load that allows you complete sets of 6-10 reps or more.

Post time and Rx to comments.

Here’s an awesome new video featuring our own Jacinto Bonilla. Jacinto has been involved with CFSBK since 2008 and is a regular at our noon class. Can you believe he’s 80?!

This Week’s Programming and Upcoming Training Cycle

This week in our CrossFit group classes, we will be testing some metcons—such as the classic benchmark “Diane”—to cap off the cycle that ended yesterday. A new cycle will kick off next Monday, July 22nd. Be sure to check the blog that day for our new training cycle template!

News and Notes

• 11am Active Recovery is cancelled this Saturday, July 20th. 
• 12pm Pilates is cancelled this Sunday, July 21st. 

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How to Take Care of Your Hands If You Lift Heavy Weights Shape
The Curb The Players’ Journal

Sumo Deadlift / Push Press Superset

A) Single Arm Sumo Deadlift:
5 x 3e

B) Single Arm Dumbbell Push Press
5 x 3e

Build to a challenging set or two on each exercise.

Post work to comments.
Week 6 of 6

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3 Rounds for Time:
400m Row
100m Farmer Carry
270m Run

Choose a challenging load that allows you to reform the carries with minimal rest. 

Post time and Rx to comments.

Longtime Starting Strengther Amy M. competes at last year’s Iron Maidens Raw Open. There are just 5 spots left in Iron Maidens 2019. Go HERE to learn more and claim one! 

Today: Starting Strength Total at CFSBK

Coach Jeremy’s Starting Strengthers will wrap up their 8-week cycle TODAY starting at 2:00pm. Lifters will be testing their 1RMs in the Back Squat, Press, and Deadlift. All are welcome to come by, hang out, and do some cheering. Get ready for some massive PRs!

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Are You an Elk Parent or a Bison Parent? Outside
Strength Training Hasn’t Slowed Me Down at All Starting Strength

WOD 7.13.19

AMRAP 8 Minutes:
8 Box Jump Overs 24/20
12 (6e) Dumbbell Hang Power Clean and Jerk 50/35

Rest 4 minutes, then…

AMRAP 8 Minutes:
8 Pull-Ups
24 Reverse Lunges

Rest 4 minutes, then…

AMRAP 8 Minutes:
24 Double-Unders
12 Slam Balls

Move at an uncomfortable but sustainable pace though each AMRAP. Modify Pull-Ups to bands or Ring Rows and Doubles to Alternating Foot Steps or 2x Singles as needed.

Post rounds, reps, and Rx to comments.

Coach Jeremy’s Starting Strengthers will wrap up their 8-week cycle TOMMORROW starting at 2:00pm. Lifters will be testing their 1RMs in the Back Squat, Press, and Deadlift. All are welcome to come by, hang out, and do some cheering. Get ready for some massive PRs!

This Week at CFSBK in Review

1. Frank Howell is our July Athlete of the Month. Congrats, Frank! Be sure to read his funny, enlightening interview.

2. A new cycle of Coach Ro’s Anti-Gravity Strength class starts July 23rd, and there are 3 spots left. Go HERE to learn more and claim one!

3. “Do you remember how sad all of the appliances were when they got left behind in the Brave Little Toaster? That’s how your water bottles feel when you don’t take them home.” Our long-running Behind the Desk series returned this week, and we got to know more about Liz M.!

4. Our Adaptive Athlete class kicked off this week! On Thursday, Coach KHarpz told us about the genesis of this very cool program.

5. PupStarz Rescue invites everyone to get into a different kind of “beast mode” on Saturday, July 27th, right here at CrossFit South Brooklyn. They will be bringing adorable and adoptable pups for meet and greets.

6. This morning’s 10am Yoga for Athletes class is cancelled. 

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I Can’t Stop Thinking About This 1991 Book About Pain NY Mag
9 Ways to Absorb Nutrients Better BarBend

Deadlift

3 x 12

Sets across. Heavier than last week. Use a “faster up-slower down” tempo. These should be challenging but feel like you could do another 1-2 reps per set. Touch-and-go reps are okay. Use a double overhand grip, hook if needed. 

Post loads to comments.
Week 6 of 6

_____________________

5 Rounds:
In 1:00…
12 Russian Kettlebell Swings (heavy)
Max Reps Burpees

Rest 3 Minutes between rounds

Aim to score consistently within 1-2 reps per round. 

Post work to comments.

Pupstarz alum Riley poses for our 2019 Dogs of CFSBK calendar

Saturday, July 27th: Pupstarz Adoption Event

PupStarz Rescue invites everyone to get into a different kind of “beast mode” on Saturday, July 27th, right here at CrossFit South Brooklyn. We will be bringing adorable and adoptable pups for meet and greets.

Time: 10am-1pm
Location: Crossfit South Brooklyn, 597 Degraw St.

PupStarz Rescue is an all-volunteer animal welfare group committed to the rescue and rehabilitation of dogs and cats in public shelters at high risk of euthanasia, as well as those in danger of abuse. We are committed to rescuing as many animals as possible, saving over 1,875 dogs and cats since 2015.

We will have everything from large pups to small pups, from young ones to older ones and just about everything in between! This event is also open to the public to stop in and check out the adoptables as well. Our latest adoptables are listed here.

We suggest that you fill out an application on our site before the event in order to be pre-approved if you are eager to adopt and take your pup home that day! We do require 3 references and a Facetime homecheck before adoption.

We will be posting the dogs that are confirmed for the event a few days before.

For questions please email us at rescue [at] pupstarzrescue.org.

Who knows? You might just find your future swolemate!

NEWS AND NOTES

• Tomorrow’s 10am Yoga for Athletes class is cancelled. 
• A new cycle of Coach Ro’s Anti-Gravity Strength class starts July 23rd, and there are 5 spots left. Go HERE to learn more and claim one!

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Use Bands to Build Bulletproof Abs Breaking Muscle
The (Political) Science of Salt CrossFit