When you realize that the CrossFit Open is less than 3 weeks away

This Week at CFSBK in Review

1. On Monday, we gave you 5 reasons to sign up for the 2019 Open. If you do decide to take our advice, please take a minute to fill out this short survey, so we know if you’re interested in participating in our Intramural Team Competition!

2. Jared Klett is our January Athlete of the Month. Congrats, Jared! Check out Tuesday’s post to learn more about this Deadlifting, octahedron-building, longtime CFSBK member.

3. Want a night off for yourself and your kids? Of course you do! So sign up for our CFSBK Kids’ Night Out, which goes down tomorrow night from 4 to 8pm. Your kid will engage in fun movement activities and games, eat pizza, and watch a movie while you do… well, whatever you want!

4. Our Level 2 Brazilian Jiu-Jitsu starts this Sunday. Go HERE for more info and to sign up!

5. This year’s Community Potluck goes down on Saturday, February 9th! We’re excited to get everyone in house to break bacon and socialize together outside of classes. This event will simultaneously kick off the new year, support the Look, Feel, Perform Better Challenge, and bring folks from all times and corners of the gym together. The fun starts at 7pm and will continue until around 10. Head over to the event page to learn more and let us know what you plan to bring!

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Yesterday’s Results Board: Hang Power Snatches, Pull-Ups, Deadlifts
Germs in Your Gut Are Talking to Your Brain. Scientists Want to Know What They’re Saying NY Times
The Forgotten Art of Squatting Is a Revelation Quartz

WOD 1.31.19

AMRAP 15 Minutes:
10 Hang Power Snatches 115/80
20 Pull-Ups
30 Deadlifts 115/80

The Hang Power Snatch should be light-medium for you, and the Deadlift should be very light. Consider your stamina for high-rep Pull-Ups, and scale some volume as needed. The sub for Pull-Ups today is Jumping Pull-Ups.

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

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Cash Out

4 Sets:
10 Dumbbell Lateral Raises
10 Dumbbell Presses
Max Reps Dumbbell Curls

Use the same weight for all three movements. Rest as needed between sets.

Post work to comments.

Have you been rehearsing for potluck karaoke?

Next Saturday: CFSBK Community Potluck!

This year’s Community Potluck goes down on Saturday, February 9th! We’re excited to get everyone in house to break bacon and socialize together outside of classes. This event will simultaneously kick off the new year, support the Look, Feel, Perform Better Challenge, and bring folks from all times and corners of the gym together. The fun starts at 7pm and will continue until around 10. This event is open to everyone and all are encouraged to come. Bring your friends and family!

Your dish doesn’t have to be paleo, but please try and keep the ingredients of your dish to within the guidelines of the Challenge: animal and vegetable proteins, veggies, fruits, nuts, seeds, starches, legumes, and whole grains are all good to go. We’ll vote on the top 3 dishes, so bring your best recipe! You may, of course, opt to bring a healthy dessert that limits the use of sugars and refined grains.

• The gym will provide some alcohol, but feel free to bring whatever else you’d like. If you’re not drinking booze and want to bring a drink, seltzer is great, too!
• If your food needs to be kept warm, you’ll need to provide your own crockpot or other method for keeping it at serving temperature. We’ve got surge protectors and extension cords.
• We’ll provide notecards so you can label your dish and list its ingredients.
• When you leave please take everything you brought with you. Do not leave any pots, pans, Tupperware, utensils, etc. They will be discarded that night.
• There will be a raffle for one free personal training session with Coach David!
• We’ll be doing karaoke again this year! In case you want to practice beforehand, these are the YouTube channels we’ll be using: Sing King Karaoke and Karafun.
• THERE WILL ALSO BE A BOUNCE HOUSE (for kids).
• If you’d like to help out (and haven’t already been contacted) we’ll need some hands on deck putting everything away afterwards. If you stay until the end, we’d greatly appreciate some help cleaning up!
• We also need some volunteers to help set up before and clean up afterwards. To help set up, arrive by 6:30 PM! E-mail Coach Brett at Brett [at] Crossfitsouthbrooklyn.com to let him know you’re available.
• Let us know what you’re bringing by posting in the comments section of the event page. 

Get your heavy-duty plates ready. We can’t wait to see you there!

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Yesterday’s Results Board: Bar Muscle-Up Work | Front Squat
Victor Assaf’s Surgeon Said, “Forget About CrossFit.” He Didn’t Listen. Morning Chalk Up
Why It Hurts to Lose Sleep NY Times

Bar Muscle-Up

Performance
Every Minute on the Minute x 10:
5 Burpees + 2-5 Bar Muscle-Ups

The goal is no misses on the Muscle-Ups. Choose a number that allows you to practice perfecting the movement as best as possible. Stay smooth and steady on the Burpees.

Fitness
Spend some time working skills and drills at an appropriate level to develop or refine the Bar Muscle-Up:

A) 3-5 Band Resisted Bar Transitions (develops strength and awareness of the lats in pulling the bar to the hips)
B) 3-5 Jumping Bar Muscle-Ups (develops speed in the turnover)
C) 3-5 Band Front Lever Pulls (develops lat strength, necessary for the pull… the most important part!)

Rest as needed between sets, aiming for 5-8 sets total.

Post work to comments.
Week 8 of 8

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Front Squat

3-3-3

Work up to a heavy triple for the day. Goal is no misses.

Post loads to comments.

Brazilian Jiu Jitsu at CFSBK: Register Now!

Brazilian jiu jitsu (BJJ) is a full-contact grappling style that prioritizes strategy over brute force. Literally translating to the “soft” or “pliable” (jiu) “style” (jitsu), it is often thought of as the chess of martial arts. BJJ is, at its core, a self-defense system that employs positional advantages, joint locks, and chokes to defend against an opponent or attacker in an assertive and elegant manner. You needn’t be stronger than your opponent to subdue them, which makes BJJ one of the most practical and effective martial arts for all ages and sizes. There is no striking in Brazilian jiu-jitsu. This is a submission grappling art based on efficiency of movement, leverage, and timing.

In Level 2, we will build on concepts and vocabulary of movement from the various positions with a larger portion of class-time dedicated to progressive resistance drilling, positional sparring, and straight sparring. If you have grappling experience from the past, you are welcome to jump into the Level 2 course!

This is a 4 week course that meets once per week.

Days & Times

Level 2 (February 3rd – February 27th): Sundays, 3:00pm – 4:30pm

Pricing

$100 (1 class per week)

About the Coach

Callie Brennan is a brown belt in Brazilian jiu-jitsu under Team Fabio Clemente. Callie has been training and competing for the past 7 years. She began teaching beginner and intermediate students under the guidance of Pan American champion Babs Olusanmokun and multiple time World and Pan American champion Dominyka Obelenyte. Callie has competed locally and internationally winning gold at American Nationals as a white belt, the Montreal IBJJF Open at blue belt, and New York IBJJF Open at purple belt in her weight. She also medaled in the Abu Dhabi Pro Trials at blue belt.

Callie recently founded Rag Doll Camps with her training partner and coach, Dominyka Obelenyte, with a mission to close the gender gap in the sport. She also teaches privately. Callie initially began CrossFit to supplement her jiu-jitsu practice, and she is looking forward to sharing it with the CFSBK community!

Feel free to contact Callie directly with any questions!

REGISTER HERE!

This Saturday: CFSBK KIDS’ NIGHT OUT!

Do want a night off for yourself and your kids? Of course you do! So sign up for our CFSBK Kids’ Night Out on February 2nd! Your kid will engage in fun movement activities and games, eat pizza, and watch a movie.

What:  We’ve organized a night of CrossFit kids physical activities and games. We’ll all share a pizza dinner and then watch a movie on our big screen.
When: Saturday, February 2nd from 4pm to 8pm
Who: Kids ages 4-12
Cost: $60 per child with a 50% discount for additional siblings. Dinner will be provided.

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Yesterday’s Results Board: Rest Day
Making This Your Year to Compete Breaking Muscle
How Are Bodies Shaped? transathletes.org

Today is a scheduled rest/recovery day, but don’t worry! We are open and running on our normal 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.

January Athlete of the Month: Jared Klett

By Christian Fox

The first month of 2019 brings us an Athlete of the Month who, if you don’t log many morning hours doing Open Gym at 608, you may actually not know. Or you might know him as the tall, dark, handsome, and strong in a Jeff Goldblum kind of way guy, quietly smashing big weights. And to not know him is a shame! Jared Klett has humbly been making progress in his fitness for quite some time with (and without) us, and is the only human we know who can Deadlift over 400 lbs and also create a 10 foot tall octahedron out of LED lights! What the heck is an octahedron? You’ll have to read on to find out.

Fox: Hey, Jared! Congrats on being the latest CFSBK Athlete of the Month. We’ll start at the beginning. When and why did you begin your journey at CrossFit South Brooklyn?

Jared: I took Foundations somewhere around 2011, a short while after moving to Gowanus. After completing that and starting group classes, I quickly discovered the limitations a lifetime of sitting at a computer had created in my body. I took a big step back and began a years-long journey towards correcting those and being able to do simple, fundamental things like drop into a deep squat with confidence.

Fox: What were you doing fitness-wise prior to that?

Jared: In my 20s I was primarily a distance runner. As I got older, those runs became harder and harder to recover from. I started exploring boxing and martial arts combined with HIIT workouts and got a taste of what I’d been missing for years: strength, not just endurance.

Fox: What were your initial impressions of the CFSBK environment?

Jared: It was unlike any gym I’d ever set foot in. No machines! Lots of barbells! It was simultaneously intimidating and intriguing. The intimidation quickly evaporated when talking with the coaches and other members. In those intervening years, I tried a number of other fitness environments (like the aforementioned boxing/HIIT workouts) but have always found myself drawn back to CFSBK.

Fox: What’s your athletic background?

Jared: I was thoroughly unathletic as a child, although I did some sports and activities here and there. I played at having a gym membership when I first moved to NYC but wouldn’t say I was really into anything until I started outdoor running.

Fox: Where did you grow up?

Jared: I was born in Illinois, but my family moved to New Jersey when I was two years old, so I usually just say that’s where I’m from. I loved coming to the city when I was younger, so it’s not a huge surprise I ended up here. While no one else in my family is necessarily athletic either, we did do lots of outdoorsy things when I was growing up like camping, going to the beach, and the like.

Fox: How’d you end up in Brooklyn?

Jared: After graduating from college, I had job offers from companies in Silicon Valley and NYC. I decided on the latter, and moved to Sunset Park, Brooklyn in ‘99. Almost 20 years, and 6 apartments later, it’s pretty clear I love it here.

Fox: How do you spend your days?

Jared: I’m a software engineer by career, and really enjoy building things from the ground up. So I seem to find myself perpetually either working for a small startup company or starting my own. Otherwise, I’m either spending time with family (who also come to CFSBK!) or dabbling with an electronics project.

Fox: Any fun hobbies that don’t involve barbells or CrossFit?

Jared: In the last few years I’ve worked on a variety of light art installations, sometimes with a group of friends, sometimes solo. Most recently I created a system of LED-based tubes out of clear PVC that can be assembled into geometric shapes. I used them to build two 10’ tall octahedra at an art festival in upstate NY last year, which was pretty fun. There are some photos and video on my Instagram: @jaredklett. Otherwise, it’s been a few years but I also played drums in a couple bands.

Fox: Get ready for thousands of follows… This will likely be the beginning of your side hustle as an influencer on social media! If you could place an ad in the NYC subway system, or on a huge billboard in Brooklyn that people would see every day, what would it say?

Jared: That’s a tough one. I’ve tried to live by a credo that goes something like, “We regret the things we didn’t do, not the things we did.” That’s a message I strongly believe in that might be of benefit to others, and they might be receptive to hearing.

Fox: What were your initial goals in the gym, if any, and what are you working on now? What did you struggle with at first or what are you most proud of for improving?

Jared: After a while I felt like I was stagnating with the martial arts/HIIT workouts, so I picked up a copy of Starting Strength and it felt like it addressed what I was missing. The gym I went to at the time had usable but not optimal equipment for the four main lifts, so I tolerated that for a while before I had made enough progress where I felt I had to start training in a proper facility. I rejoined CFSBK as an Open Gym-er in July of 2017 and became laser focused. I had a few setbacks along the way but have made a ton of progress. I recently PR’ed my Deadlift at 415, Squat at 305, Bench at 260, and Overhead Press at 135.

Fox: What advice would you offer for someone just starting out in CrossFit?

Jared: A lesson that was hard for me to learn was to leave my ego at the door when I walk in. There are lots of badass athletes here and it’s easy to get caught up in that energy and start chasing weight or something that may be beyond your reach. I would say patience is key, and to quote Henry Rollins, “Try to lift what you’re not prepared to and the Iron will teach you a little lesson in restraint and self-control.”

Fox: What keeps you coming back to CFSBK?

Jared: I’ve now dropped in on a few CrossFit gyms in my travels, and they’re all very nice but there’s something particular about CFSBK. It’s a unique combination of top quality equipment, the energy brought by the members here, and the friendly, deep expertise of the coaching staff.

Fox: What qualities are important to you for a future AOM?

Jared: I’ve been the recipient of some excellent advice and help from my fellow members, so I would say someone who isn’t afraid to approach another member with some friendly words of advice, an offer of a spot, or something as simple as a high five. I tend to get very internally focused in the gym, but lately have been trying to spend some attention on what’s going on around me and return the favor… if they’re not in the middle of a set, of course.

Fox: Thanks, Jared!

News and Notes

• Are you participating in the 2019 Open? Please take a minute to fill out this short survey, so we know if you’re interested in participating in our Intramural Team Competition!
• Want a night off for yourself and your kids? Of course you do! So sign up for our CFSBK Kids’ Night Out this Saturday, February 2nd. Your kid will engage in fun movement activities and games, eat pizza, and watch a movie while you do… well, whatever you want!

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Yesterday’s Results Board: Dumbbell Bench Press, Farmer Carries, Bike
Does Wearing Weightlifting Gear Really Make a Difference Greatist
Here Are 21 Covers of Black Sabbath’s “Paranoid” The Outline

WOD 1.28.19

1) 12 Dumbbell Bench Presses
2) 150′ Single-Arm Farmer Carry, each arm
3) 7/5 Calorie Bike, as fast as possible 

Spend about 30 minutes today rotating through the exercises. Build to challenging sets on the Dumbbell Bench and the Farmer Carries. For the bike sprints, take the first one at what feels like 90%, then go all out on each one after, resting as needed before returning to the bench press. Aim for between 5 and 8 sets total.

Post work to comments.
Week 8 of 8

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Cash Out

4 Rounds:
10-30s L-Sit

Post work to comments.

Allie B. and Coach Whit embrace after Allie’s first-ever Muscle-Up in Open Workout 18.3 | Photo by Thomas H. 

The Countdown to the 2019 Crossfit Open Begins

We’re now less than a month away from the start of the 2019 CrossFit Open! 2018 was a big year for the gym, and we want to keep the good vibes rolling in 2019. That’s why we’re aiming to have 200 CFSBKers register for the Open this year! Rory McKernan explains what the Open is in this video from last year, but here are 5 really good reasons why you should participate:

1. As in years past, there will be both Rx’d and Scaled versions of each workout. So don’t fret if you don’t have those Pull-Ups or Muscle-Ups or What-Have-Yous yet.

2. We’ll be running the CFSBK Open Intramural Team Competition again this year, and you’ll have to be officially registered for Open to take part.  This competition aims to promote a healthy community rivalry and provide motivation for all Open competitors to perform their best each week. Perhaps most importantly, there will be t-shirts!

3. FRIDAY. NIGHT. LIGHTS. Each Open Intramural team will send a male and a female competitor to this super-fun throw down that we’ll host all 5 weeks of the Open. Check out some of our photos from last year here and here!

4. Competition is fun and good for you, even if you’re not the competitive type! Read Coach Fox’s blog classic “Why Compete?” That about sums it up.

5. The Open best expresses the fundamentally democratic spirit of CrossFit. It’s easy to forget about that when you watch incredible athletes doing incredible things in the Games. But in the Open, everyone has a chance to prove something to themselves, and at CFSBK, we’re lucky to be able to do that in an environment in which your fellow athletes will cheer you on, whether you’re a veteran, a rookie, or somewhere in between. If you’re thinking about doing it, do it!

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Yesterday’s Results Board: Power Cleans, Handstand Push-Ups
The State of Our Union’s Children Breaking Muscle
Canada’s Food Guide Government of Canada

WOD 1.27.19

Performance
AMRAP 10 Minutes:
1 Power Clean 185/125
1 Handstand Push-Up
2 Power Cleans
2 Handstand Push-Ups
3 Power Cleans
3 Handstand Push-Ups
4 Power Cleans
4 Handstand Push-Ups
…continue adding a rep per round.

Fitness
AMRAP 10 Minutes:
1 Power Clean 115/75
1 Push Press
2 Power Cleans
2 Push Presses
3 Power Cleans
3 Push Presses
4 Power Cleans 
4 Push Presses
…continue adding a rep per round.

Post rounds, reps, and Rx to comments.
Week 7 of 8

 

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A post shared by CrossFit South Brooklyn (@crossfitsouthbrooklyn) on Oct 30, 2018 at 9:22am PDT

Our CrossFit Kids birthday parties are lit!

February 2nd: CFSBK Kids’ Night Out!

Do want a night off for yourself and your kids? Of course you do! So sign up for our CFSBK Kids’ Night Out on February 2nd! Your kid will engage in fun movement activities and games, eat pizza, and watch a movie.

What:  We’ve organized a night of CrossFit kids physical activities and games. We’ll all share a pizza dinner and then watch a movie on our big screen.
When: Saturday, February 2nd from 4pm to 8pm
Who: Kids ages 4-12
Cost: $60 per child with a 50% discount for additional siblings. Dinner will be provided.

RSVP Required. Email Coach Lynsey at cfsbkkids [at] gmail.com. Space is limited so RSVP soon!

OPEN GYM CANCELLED Tonight

CFSBK’s yearly staff party is tonight, so our usual 6 to 8pm Open Gym hours will be cancelled. We apologize for any inconvenience!

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Yesterday’s Results Board: Partner AMRAPs
Injuries in Training: How to Manage Risk BarBend
Quick-Fix Cold and Flu Remedies Do Nothing But Make You Poorer The Outline

Partner AMRAPs

AMRAP 18 Minutes:
Calories Rowed

Partners may switch off as desired, but we suggest about every 45-50 seconds or so to keep intensity up. Have a strategy to make the transitions as smooth as possible and not waste time messing with foot straps, damper settings, etc.

Rest 4 minutes, then…

Performance
AMRAP 18 Minutes:
8 Kettlebell Waiter Hold Pistols 16/24kg
8 Box Jumps 24/20″
8 Toes-to-Bars

Partners alternate full rounds. The Pistols are 4 each leg, not alternating. Rack the bell on the same side as the squatting leg.

Fitness
AMRAP 18 Minutes:
12 Dumbbell Forward Lunges 40/25
8 Box Jumps 24/20″
8 Hanging Leg or Knee Raises

The Lunges are forward steps today, and are 6 each leg, not alternating.

Post rounds, reps, Rx, and partner.

Today: Going Away Party for Coach JB

As you may have heard, we are losing our beloved Coach JB to the West Coast. Here are the details:

Saturday, January 26th at 4pm
The Kings Beer Hall (St. Mark’s and 4th Ave.)

Come out to wish her well. We’ll miss you, JB!

Sunday Night Open Gym Cancelled

CFSBK’s yearly staff party is this Sunday night, so our usual Open Gym hours will be cancelled. Don’t forget that you can get your OG on today from 2 to 4pm!

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Yesterday’s Results Board: Rest Day
Why Do We Sleep? Scientific American
The Untold History of Weight Machines BarBend

Today is a scheduled rest/recovery day, but don’t worry! We are open and running on our normal 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.

 

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A post shared by CrossFit South Brooklyn (@crossfitsouthbrooklyn) on Jan 22, 2019 at 5:15pm PST

Do yourself a Friday favor and take a minute to watch Coach KHarpz’s final recap of her Wodapalooza experience

Gymprovements

Only the best for CFSBK members! You may notice some new equipment around the gym. Here’s what you’re now working with:

• 6 18lb Rogue Kettlebells
• 6 26lb Rogue Kettlebells
• 2 35lb Rogue Kettlebells
• 2 40lb Rogue Kettlebell
• 4 Pairs of 5lb Rogue Rubber Hex Dumbbells
• 4 Pairs of 7.5lb Rogue Rubber Hex Dumbbells
• 2 Pairs of 35lb Rogue Rubber Hex Dumbbells
• 2 Pairs of 50lb Rogue Rubber Hex Dumbbells
• 1 Pair of 55lb Rogue Rubber Hex Dumbbells
• 1 Pair of 60lb Rogue Rubber Hex Dumbbells
• 1 Pair of 65lb Rogue Rubber Hex Dumbbells
• 1 Pair of 70lb Rogue Rubber Hex Dumbbells
• 1 Pair of 75lb Rogue Rubber Hex Dumbbells
• 1 Pair of 80lb Rogue Rubber Hex Dumbbells
• 1 Pair of 90lb Rogue Rubber Hex Dumbbells
• 1 Pair of 95lb Rogue Rubber Hex Dumbbells
• 2 Sets of Rogue Formed Parallettes

Who doesn’t love new stuff?

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Yesterday’s Results Board: Chest-t0-Bar Pull-Ups, Snatches
Even a 20-Second Exercise “Snack” Can Improve Fitness NY Times
5 Surprising Benefits of Strength Training Girls Gone Strong

WOD 1.24.19

At the start of a running clock, you have 2 minutes to perform:
9 Chest-to-Bar Pull-Ups
9 Burpees 
3 Squat Snatches, as heavy as possible 

Rest for the 4 minutes between the 2 minute mark and the 6 minute mark. If you finish the work before 2 minutes is up you have extra time to rest. Repeat for 5 rounds total. You can build throughout the workout or do sets across at the same load. Score total load moved on the Snatches. Scale the Chest-to-Bar Pull-Ups to Chin-Over-Bar or Jumping Chest-to-Bar Pull-Ups as needed.

Post total load moved to comments.

Coach Frank watches as Stella dials in her Clean. Want to work on your Olympic lifting with a 5-time Nationals medalist? Our new afternoon cycle of Next Level Weightlifting Club started yesterday, but there’s still time to sign up. Read on for all the info! 

Afternoon Next Level Weightlifting Cycle: Register Now!

Next Level Weightlifting Cycle is an Olympic lifting program focused on the development of the Snatch, the Clean, and the Jerk. Think of it as an Olympic lifting version of our popular Starting Strength Program cycles. During this 8 week cycle led by Coach Frank Murray, there will be a heavy focus on strength and technique. Outside of the Olympic lifts, we will train the Squat, Press, and Deadlift to develop the prerequisite strength required to lift big!

Weightlifting is more than just technique. It is the combination of strength, mobility, coordination, and power. We will work to enhance all of these abilities to maximize the Olympic lifts as well as overall fitness.

The benefit of Next Level Weightlifting Cycle that it trains a wide range of modalities. The skills and strength developed over these 8 weeks will transfer directly to CrossFit and your overall fitness.

What do we offer?

• Small group training for optimal feedback and support
• Modified programming for individual needs
• 3-day weekly programing
• Online programming, chat, and video submission via True Coach
• Multiple programming options for varying experiences (Beginner, Intermediate, Advanced)
• Video delay replay devices for enhanced feedback

Dates and Pricing

Dates: January 23rd to March 20th
Days and Time: Wednesdays and Fridays from 12:00pm to 1:30pm
Cost: $200

REGISTER HERE! 

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 (400 lb) 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.

Saturday: Going Away Party for Coach JB

As you may have heard, we are losing our beloved Coach JB to the West Coast. Here are the details:

Saturday, January 26th at 4pm
The Kings Beer Hall (St. Mark’s and 4th Ave.)

Come out to wish her well! We’ll have a formal farewell on the blog soon.

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Yesterday’s Results Board: Muscle-Up Transitions | Deadlifts, Muscle-Ups
Find Balance in Training Breaking Muscle
Ask a Swole Woman: Am I Too Young to Lift Weights? Self

Ring Muscle-Up Transitions

Spend some time on skills and drills either warming up Muscle-Ups for the workout, or practicing at an appropriate level of work toward getting them.

A) High and Low Ring Supports (5-10s in each)
B) Low Ring Rock Throughs (feet on ground, 2-4 reps per set)
C) Feet Elevated Transitions (feet on box, band or no band, 2-4 reps per set)

Begin at A and progress through as appropriate. Even if you have high Ring Muscle-Ups for days, this is a great way to warm up to them.

Post work to comments.
Week 7 of 8

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Performance
For Time:
15-9-6
Deadlifts 275/185
9-6-3
Ring Muscle-Ups

Fitness
For Time:
21-15-9
Deadlifts 185/125
Ring Dips or Push-Ups

The Deads should be medium-heavy for you, 1-3 sets is okay. If you have Ring Dips but 45 is a lot for you or you’ll need to do them as singles, scale volume to 15-9-6, or 9-6-3.

Post time and Rx to comments.

Want to do this (above)? Sign up for this (below)! 

Handstand & Muscle-Up Workshop with Coach Ken

Want to get more comfortable in a Handstand? Need to work on your Muscle-Up? This class offers 4 weeks of focused Handstand and Muscle-Up training with Coach Ken Haller. Classes will consist of Handstand and Muscle-Up technical progressions, plus related strength, mobility, and flexibility work. All ability levels are welcome. Class starts tomorrow, so register now!

Dates: January 24th to February 14th.
Day & Time: Thursdays from 7:30-8:30pm
Cost: $80 for 4 classes
Cap: 12 participants

Register Here!

About the Coach

Ken Haller was a nationally competitive gymnast in Newton, MA and at the University of Michigan. After graduating, Ken coached for eight years at Capital Gymnastics in Northern Virginia where he coached regional and national champions. His students have gone on to be NCAA champions and members of Cirque du Soliel. In searching for an activity to replace gymnastics, Ken filled the void with rock climbing and yoga for the past ten years and recently found CrossFit to round out his training.

February 2nd: CFSBK Kids’ Night Out!

Do want a night off for yourself and your kids? Of course you do! So sign up for our CFSBK Kids’ Night Out on February 2nd! Your kid will engage in fun movement activities and games, eat pizza, and watch a movie.

What:  We’ve organized a night of CrossFit kids physical activities and games. We’ll all share a pizza dinner and then watch a movie on our big screen.
When: Saturday, February 2nd from 4pm to 8pm
Who: Kids ages 4-12
Cost: $60 per child with a 50% discount for additional siblings. Dinner will be provided.

RSVP Required. Email Coach Lynsey at cfsbkkids [at] gmail.com. Space is limited so RSVP soon!

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Yesterday’s Results Board: Rest Day
You Don’t Have to Do Everything Right… Just Most of It Catalyst Athletics
Why Is Everyone I Know Bouldering All of a Sudden? NY Mag