Tripod Headstand

A) Tripod Set Up > Knees-to-Elbows
B) One Knee Off > Both Knees Off
C) One Leg Inverted > Both Legs Inverted
D) Straddle Press to Headstand > Pike Press to Headstand

A strong Tripod Headstand is the foundation of the Handstand Push-Up. Spend some time today practicing the basic gymnastic skill at a level appropriate for you. Once you can get into a position at one level, you should be able to perform multiple reps before moving to the next level.

Post work to comments.
Week 4 of 8

_____________________

Performance
AMRAP 12 Minutes:
4-8-12-16-20… reps of…
Alternating Dumbbell Snatches 50/35
Box Facing Jump Overs 24/20

Games standards on the Dumbbell Snatch—both heads must touch the floor at the same time and must switch hands below face level. The Rx is a two-foot jump and both feet must touch the top of the box on the Box Jump Overs. They may NOT be lateral jumps, though you may turn atop the box on the descent, and stepping down is okay.

Fitness
AMRAP 12 Minutes:
4-8-12-16-20… reps of…
Alternating Dumbbell Snatches 35/20
Box Facing Step Overs 20/16

Jumping or stepping up to the box counts as a rep, and both feet must touch the top of the box. They may not be lateral steps or jumps, though you may turn atop the box on the descent.

Post rounds, reps, and Rx to comments.

Sasha S. leads a huge group (around 50!) through yesterday’s Yoga, Mindfulness, and Intention Setting Workshop. Congrats to Sasha and Coach Fox on running a great event, and happy New Year to everyone! 

New Year, New Next Level Weightlifting Club Options

Want to get better at Olympic lifting in 2019. Of course you do! Our 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.

Want more info? Check out this Q&A with Coach Frank we recently did! 

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.

Pricing

Unlimited NLWC and CrossFit: $300 
3x per week: $250 ($21/class
2x per week:$200 ($25/class)
10 Class Punch Card: $250 ($25/class)
Drop In: $30

These prices, which went into effect yesterday, represent a modest increase over 2018’s pricing. (Folks who already have NLWC memberships will be grandfathered in at their old rate.) Note that NLWC is a 2-hour class and Coach Frank will provide individualized programming for regular participants through TrueCoach.

We now offer an Unlimited NLWC + CrossFit membership, which allows you to take as many NLWC, CrossFit group, and specialty classes (Yoga, Active Recovery, Pilates, Anti-Gravity, Strong Fit, and Short Circuit) as you want. This is the best way to incorporate NLWC into your training, not to mention the best fitness deal in town!

To learn more about Frank, check out the NLWC program page!

See Emily’s Band Play on Monday

The company that CFSBKer Emily A. runs, Noble + Wylie, is producing a concert featuring her band Emily Asher’s Garden Party (who you may know from our 5^th Art Show) and two other amazing groups The Ladybugs and The New Wonders.

Each band will play a short set beginning at 5pm and again at 7pm—different music each set. Attendees are welcome to arrive whenever they can.

Here’s the info and ticket link (including a fun option to purchase a whole pew and invite your friends):

Monday January 7, 2019 5-9pm
Rutgers Presbyterian Church
236 West 73rd St. (at Broadway)
https://hotjazzinjanuary.brownpapertickets.com/
Facebook event: https://www.facebook.com/events/2512611678765348/

_____________________
Sex and the Supermarket JSTOR Daily
Maximize Your Potential This Year Breaking Muscle

Happy New Year! Today is a scheduled rest/recovery day, but don’t worry! We are open and running on a modified schedule (see below). 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.

\

TODAY: YOGA, MINDFULNESS, AND INTENTION SETTING WORKSHOP

Join Sasha Slocombe and Coach Chris Fox from 9am to 10:30am this morning 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

Today’s Schedule

Class Schedule:
9am – 10:30am Yoga, Mindfulness, and Intention Setting Workshop
11am CrossFit
12pm CrossFit
1pm CrossFit
2pm CrossFit
10am – 3pm Open Gym-only Membership

Cancelled:
Everything else!

_____________________
Yesterday’s Results Board: Dumbbell / Kettlebell Complex | Box Jumps, Row, Burpees
How to Bust Through a Strength Plateau Girls Gone Strong
The Strange History of the “King Pine” The Paris Review

WOD 12.31.18

Every Minute on the Minute x 32 (8e):
1) 2-4 Strict Muscle-Ups or 4-8 Strict Dips or 8-12 Push-Ups
2) 8-12 Bent Over Dumbbell Rows
3) 16 Alternating Reverse Goblet Lunges
4) Rest

Post work to comments.
Week 5 0f 8

_____________________

For Time:
20 Box Jumps 24/20
15 Calorie Row (10 Bike)
10 Burpees

Go time! No pacing. Hold nothing back.

Post time and Rx to comments.

Is getting Pull-Ups, Handstands, or Muscle-Ups on your list of New Year’s resolutions? A new cycle of Coach Ro’s critically acclaimed Anti-Gravity Strength class kicks off this Saturday, and there are still a few spots left. Go HERE for more info and to sign up!

New Year’s Schedule

Happy New Year! We’re here to help you end and/or start the year right. Here’s what’s happening over the next couple of days:

Today, 12/31

Class Schedule:
6am CrossFit
7am CrossFit
8am CrossFit
9am Short Circuit
10am CrossFit
11am Diapers & Dumbbells
11am Fit 55+
12pm CrossFit
9am – 1pm Open Gym-only Membership
4:30pm CrossFit
5:30pm CrossFit
6:30pm CrossFit

Cancelled:
7:30pm and 8:30pm CrossFit
4:3opm CrossFit Preteens
7pm Next Level Weightlifting Club
Starting Strength

Tomorrow, 1/1

Class Schedule:
9am – 10:30am Yoga, Mindfulness, and Intention Setting Workshop
11am CrossFit
12pm CrossFit
1pm CrossFit
2pm CrossFit
10am – 3pm Open Gym-only Membership

Cancelled:
Everything else!

New Year’s Happenings

• 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 officially starts tomorrow, but you have until January 6th to sign up!
• Join Sasha Slocombe and Coach Chris Fox from 9am to 10:30am tomorrow morning 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.
• 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!

_____________________
Yesterday’s Results Board: Power Clean | Double-Unders, Power Cleans, Handstand Push-Ups
A Blood Test for the Body’s Clock Scientific American
As a Swole Woman: What Are the Best Pants for Lifting Weights Self

Power Clean

In 10 minutes, work up to a heavy Power Clean. 

Post loads to comments.
Week 4 of 8

_____________________

Fitness
5 Rounds for Time:
100 Single-Unders
10 Power Cleans 95/65
5 Strict Presses 95/65

Performance
5 Rounds for Time:
50 Double-Unders
10 Power Cleans 135/95
5 Strict Handstand Push-Ups

Post time and Rx to comments.

 

View this post on Instagram

 

A post shared by CrossFit South Brooklyn (@crossfitsouthbrooklyn) on Dec 27, 2018 at 10:58am PST

2019 Dogs of CFSBK calendars are here! We’ve got 53 calendars preordered and ready for pick up, but we also have some extra ones available for a donation of $30. All proceeds benefit PupStarz Rescue, a non-profit founded and run by our own Robyn O. Get yours at the front desk! 

New Year’s Schedule

Happy New Year! We’re here to help you end and/or start the year right. Here’s what’s happening over the next couple of days:

Tomorrow, 12/31 (NEW YEAR’S EVE)

Class Schedule:
6am CrossFit
7am CrossFit
8am CrossFit
9am Short Circuit
10am CrossFit
11am Diapers & Dumbbells
11am Fit 55+
12pm CrossFit
9am – 1pm Open Gym-only Membership
4:30pm CrossFit
5:30pm CrossFit
6:30pm CrossFit

Cancelled:
7:30pm and 8:30pm CrossFit
4:3opm CrossFit Preteens
7pm Next Level Weightlifting Club
Starting Strength

Tuesday, 1/1 (NEW YEAR’S DAY)

Class Schedule:
9am – 10:30am Yoga, Mindfulness, and Intention Setting Workshop
11am CrossFit
12pm CrossFit
1pm CrossFit
2pm CrossFit
10am – 3pm Open Gym-only Membership

Cancelled:
Everything else!

_____________________
Yesterday’s Results Board: WODurday
Sleep Deprivation Might Be Holding You Back at the Gym GQ
Top So-Called Expired Items That Are Still Perfectly Good in 2018

“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.

_____________________
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.

_____________________
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!

_____________________
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

_____________________
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

_____________________
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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