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 3
1 Mid-Hang Snatch

Then,

Every Minute on the Minute x 3
1 Below-the-Knee 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

3 x 12

Sets across. Use a lighter load than last week, one you feel confident you could use for sets of 15 reps reps. No failing, no grinding, no bailing. 

Post loads to comments.
Exposure 5 of 6

_____________________

Cash Out

3 x 8e:
Dumbbell Deficit Reverse Lunges

Choose a challenging load and work from a 2-4″ deficit. Rest 1:00 between sets. If you cannot touch your back knee to the floor on a regular (not from the deficit) reverse lunge then sub those instead and work on getting full ROM. 

Post work to comments.

Here’s another awesome Michael Dalton video from the East Coast Gambit. This one focuses on the athlete’s perspective, and we think you’ll love it! 

CFSBK’s Adaptive Athlete Program

Our belief is that CrossFit should be accessible to everybody, including those who have physical disabilities. That’s why we’re proud to introduce 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!

Sign Up for Our Newsletter!

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. And hey, while you’re at it, be sure to like us on Facebook and follow us on Instagram!

_____________________
Why Science Can Be So Indecisive About Nutrition The Atlantic
7 Weeks of Progress on the Starting Strength Program Starting Strength (video)

Bench Press

3 x 15

Sets across. Use a “slower down-faster up” tempo. Definitely lighter than last week. Err on the lighter side. You should feel like you have another 2-3 reps in the tank on each set.

Post loads to comments.
Exposure 5 of 6

_____________________

AMRAP 15 Minutes:
30 Russian Kettlebell Swings 24/16kg
15 Sit-Ups
20 Push Presses 95/65
15 Sit-Ups

The loads should be on the light-medium side. The aim is to move at a consistent pace throughout. 

Post rounds, reps, and Rx to comments.

You may have seen Michael Dalton filming at our first-ever East Coast Gambit a couple of weeks ago. Well, here is his awesome one-minute recap of the day. We’ll be posting more of these vids this week. Check back tomorrow for another one! 

4th of July Schedule

Pistol / Dumbbell Row Superset

A) Pistol Squats:
4 x 8e

B) Single-Arm Dumbbell Rows:
4 x 8e

Pistol Squat Scaling Options:

• Plate held in front of the body (also shows option for holding on to rack)
  
• Box Pistol Squat (for on box)
  
• Box Pistol Squat (to box)
  
• Deficit Reverse Lunges

Post work to comments.
Week 4 of 6

_____________________

For Time:
21-15-9
Calories Rowed
Box Jumps 24/20″
Pull-Ups

Modify the Pull-Ups to Ring Rows or banded as needed.

Post time and Rx to comments.

Here’s Coach KHarpz jumping off a bigass cliff in Hawaii. It wasn’t a big deal, and she wasn’t scared at all!

Alchemy Nutrition & Wellness at CFSBK

Know a lot (or a little) about nutrition but can’t seem to make it work for you consistently? Have you tried diets like Paleo, vegan, Zone, counting macros, counting calories, intermittent fasting, you name it… to no avail? Did it work while you were “good,” but was eventually too hard to maintain and you “got off track”? Programs that ask for quick, wholesale changes often end up this way. Alchemy Nutrition & Wellness with our own Coaches Chris and Jess Fox offers a different approach.

What we offer

Many people know what they should be eating but lack the structure necessary to do so consistently. At Alchemy Nutrition & Wellness, we use a client centered coaching program to provide the structure and accountability you need to finally make nutrition work for you. It’s not a quick-fix, short-term diet. There’s no counting, complicated meal plans, or elimination of any particular food group. Working side by side with your coach over the course of a full year, you’ll develop the habits necessary to eat better today, tomorrow, and next week, and develop skills to be healthy for life.

What results you can expect

• A healthy relationship with food and the ability to enjoy it
• A deeper understanding of what foods to eat regularly and what serving sizes are appropriate, without the need to weigh and measure
• Independence from “dieting”
• Improved body composition and overall health
• Improved self esteem and confidence in other areas of your life

Head over to the Alchemy program page to learn more and get started on your nutrition journey! 

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How CrossFit Made Me a Better Father Morning Chalk Up
The Comforting Allure of Bad Photos The Outline

“Stonewall”

AMRAP 15 Minutes:
6 Squat Cleans 135 (Marsha) / 95 (Sylvia) 
28 Double-Unders 
6 Shoulder-to-Overheads 135 / 95 
9 Burpees 

Post rounds, reps, and Rx to comments.
Week 4 of 6

Today: “Stonewall” Pride Workout

Deadlift

4 x 8

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.
Exposure 4 of 6

_____________________

3 Rounds for Time:
400m Run
30 Alternating DB Power Snatches 50/35
20 Toes-to-Bars

The switch on the dumbbell can be made anywhere below your head, and the dumbbell must touch the ground before the next rep. Modify the Toes-to-Bars to Hanging Knee Raises as needed. 

Post time and Rx to comments.

Coach Jess and our long-lost Coach MeLo took 1st pace at last weekend’s Northeast Masters Throwdown at Shoreline Athletics. Congrats, you two! 

This Week at CFSBK in Review

1. 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. The gym will hold a workout tomorrow 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!

2. CFSBK put up amazing numbers (weight- and fundraising-wise) at last weekend’s Pull for Pride at Murder of Crows. Check out Tuesday’s post for all the details!

3. Our belief is that CrossFit should be accessible to everybody, including those who have physical disabilities. This week we rolled out our Adaptive Athlete program, which focuses on introducing individuals with permanent physical impairments to the foundation of functional movement.

4. 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 and to sign up!

5. Our 4th of July schedule is now available over on the Schedule page. 

6. 11am Active Recovery is cancelled tomorrow.

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Double Compound Movements Breaking Muscle
You Can’t Get Rid of Your Girl That Easily The Players’ Tribune

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
The Secret to Your First Squat Is Feeling Great Doing It Breaking Muscle

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

_____________________

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!

_____________________
Is BMI an Accurate Way to Measure Bodyfat? Scientific American
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

_____________________

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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The Surprising Benefits of Doing Push-Ups in the Sand BarBend
What It’s Like to Be Truly Committed to Something zen habits

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

_____________________

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
CrossFit Announces New Media Policy, World Feed Live Stream at the Games Morning Chalk Up