Back Squat/Front Squat

Heavy Singles

Warm up and work up to a heavy single for the day on both the Back and Front Squats. Aim to take 2-4 attempts for each. Stop if you miss a weight either on technique (depth, poor position, etc.) or a straight up fail twice or if you just know you’re done. Use spotters on all Back Squat sets. Use your heaviest triples from the Performance track as a starting place, or a little heavier than your heaviest 5s on the Fitness track.

Post loads to comments.
Exposure 8 of 8

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4-5 Sets:
20 Banded Good Mornings
10 Strict Knees-to-Elbows / Hanging Knee Raises

Use a light enough band for the Good Mornings to get through the sets without much difficulty. Control the eccentric on the Knees-to-Elbows / Hanging Knee Raises.

Post work to comments.

Carla looking a little different than she does at her CFSBK job

Behind the Desk: Carla Stickler

Over the coming weeks 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 time, we introduced you to Rachel C. This time, let’s learn more about…

Name (and any nicknames): 

Carla Stickler (“Sticks”—David’s nickname for me as of this week)

Where were you born and where did you grow up? 

Oak Park, IL

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.

 

View this post on Instagram

 

A post shared by CrossFit South Brooklyn (@crossfitsouthbrooklyn) on Nov 25, 2018 at 4:27pm PST

Happy 80th birthday to the matriarch of CFSBK, the one and only Constance! “CT” is an inspiration and role model for us all. Show your love in the comments!

Want to Explore the World of the Rings?

Join guest gymnastics Coach Ken Haller as he takes you through 4 weeks of gymnastics  strength training! This 1.5 hour long class starts this Thursday, November 29th and will incorporate different facets of body weight strength training and movement. Sign up today!

Each class will focus on three to four distinct areas: warm-up and active mobility, rings skill work (Muscle-Ups, Levers, etc.), bodyweight strength conditioning, balance (on hands and feet), and flexibility. Students will be asked to have a goal or intention to focus on over the 4 weeks. Students can then focus on that goal outside of class.

Class Outline:
Rings
Support
Inverted Hangs
Back Levers
Muscle-Ups
Ring Routine
Balance
Headstand
Handstand
Mobility

When: 4 Thursdays from 7:30pm to 9:00pm (11/29, 12/6, 12/13, 12/20)
Cost: $100 for 4 weeks
Buy-in: Previously attended a rings class or 1 Pull-Up for women or 3 for gents

Register Here!

More About Ken

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.

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Yesterday’s Results Board: Kettlebell Complex | Burpees, Deadlifts
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Kettlebell Complex

7 Kettlebell Snatches
7 Kettlebell Windmills

Warm up and do a few sets at a challenging load for the day on the complex. Don’t go heavier than your less-dominant arm can handle.

Post loads to comments.
Exposure 8 of 8

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5 Rounds for Time:
10 Burpees
10 Deadlifts 225/155

The Deadlift should be medium-heavy and unbroken on the fast end. Set a slightly uncomfortable pace on the Burpees and try to hang on.

Post rounds, reps, and Rx to comments.

Some of Saul’s work on display at the 2016 CFSBK Art Show

Saul Melman in Bomb Magazine

Here’s something really cool: it’s CFSBKer Saul Melman in conversation with the writer A.M. Homes in a recent issue of Bomb. If you don’t know Saul, you should! He’s both an emergency room doctor and a working artist, so he might be able to save your life in more ways than one. The interview focuses, in part, on the relationship between those two professions. Here’s a snippet: “In the ER I’m experiencing a critical moment with people, when matter is spinning out of control. In the arena of the studio, I’m interested in creating a narrative that moves the curtain back to expose that vitality of matter, and to freeze those threshold moments in time.”

Saul’s work has been featured at our annual art shows, but if you want to experience more of it in person, his installation Central Governor (2010) is on display in the basement of MoMA PS1. How awesome is that?

News and Notes

• Got something of note going on in your life? Let us know! We want to hear about your promotions, events, art, personal victories, discoveries, media campaigns, and small government coup d’états, or you can just share interesting links. We also always love hearing about any CrossFit/athletic-related goals and accomplishments. Send awesomeness to Josh [at] CrossFitSouthBrooklyn.com.
• Coach Ken’s Rings Strength class starts this Thursday, November 29th. We only offer this class a few times a year, so get on it! Go HERE for more info and to register.
• Leah, our in-house massage therapist, will be away from December 4th through the 12th, but she has slots open this week if you want to get an appointment in before she leaves. She is also offering extended availability from 9am to 8pm this Friday, November 30th. To learn more about Leah and her services, check out yesterday’s post!

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Yesterday’s Results Board: Double-Unders, Power Snatches
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WOD 11.25.18

AMRAP 15 Minutes:
50 Double-Unders
10 Power Snatches 155/105

Scale the Dubs to 100 Single-Unders or about 20 attempts as needed. This should take on average between 60 and 120 seconds. The barbell is meant to be on the heavy side of medium. Though you may choose to do the Snatches as all singles, use a load that you could cycle for 3-5 reps if desired.

Post rounds, reps, and Rx to comments.

Leah is a licensed massage therapist in the state of New York, where she was born and raised. A graduate of the Swedish Institute College of Health Sciences in 2009, she brings a decade of professional experience to her table. Shortly after obtaining her license, she earned additional certifications in sports and medical massage. She has worked in personal training studios, chiropractic offices, private studios, various gyms, community health centers, and at a variety of races and athletic events.

Leah maintains that truly skilled massage therapy has been the most effective modality for any physical ailments she’s personally dealt with, and has made it her mission to frame it in the larger discussion of physical rehabilitation. Her sessions are resolution-oriented, incorporating myofascial release, deep tissue work, trigger point therapy, ART, and rhythmic proprioception rebalancing.

In tandem with her massage therapy study, Leah is informed by her own experiences as a competitive powerlifter since 2012. She competes within USA Powerlifting and is a former New York state record holder in her weight class’s Squat, Bench Press, Deadlift, and overall total in the raw open division. She has worked extensively with strength athletes since making lifting such an integral part of her life, so she understands common myoskeletal issues they often develop. While strength sport is her forte, Leah has a storied athletic background in dance and martial arts and is a former self-defense instructor. When not healing or training, she rides her Harley in an all-women motorcycle club and plays guitar in rock bands.

Schedule

Monday: 9am to 2:30pm
Tuesday: 3pm to 8pm
Wednesday: 9am to 2:30pm
Friday: 9am to 2:30pm
Saturday: 4:30pm to 8:30pm

Contact

E-mail Leah at leah.decesare [at] gmail.com to set up an appointment.

Pricing

30 minutes: $50
60 minutes: $100
90 minutes: $150

Purchase Here!

Cancellation Policy

Appointments cancelled within 24 hours are subjected to the full cost of the session.

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Yesterday’s Results Board: Partner Workout
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Partner Workout

For Time:
21-18-15-12-9-6-3
Unbroken Thrusters 95/65
Calories Rowed

Partner “A” does 21 Thrusters, then partner “B” does 21 Thrusters. Partner “A” rows 21 calories, then partner “B” rows 21 calories, etc. The Thrusters must be completed in unbroken sets. If a set is not done unbroken the partner must start the set over at 1.

Post time, Rx, and partner to comments.

These things. Rings. You want to master them, right? Then sign up for Coach Ken’s Rings Strength class, which starts on Thursday, November 29th. Go HERE for more info! 

This Week at CFSBK in Review

1. We’re back on our regular schedule starting today. Check out our class offerings and come get your sweat on this weekend!

2. On Tuesday, Dr. Jason Fidler of Functional Rehab (located on the 2nd floor of 597 Degraw), offered some tips on how to avoid back pain while traveling. 

3. Thanks to everyone who came out to our 5th Art Show last Saturday night! Some photos from the evening are up on our Flickr account.

4. CFSBK OG Samir C. recently penned an essay for Aeon entitled “Intellectual Property Is Nonsensical and Pernicious.” Give it a read!

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

6. Join Stacey C. for a women’s yoga retreat in the Catskills from February 1st to February 3rd! For more details and teacher bios click this link, check out the evite, or contact Stacey at staceylcerv [at] gmail.com.

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Yesterday’s Results Board: Rest Day
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Today is a scheduled rest/recovery day, but don’t worry! We are open and running on a somewhat 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.

A big ole group of CFSBKers got their Turkey Day fitness on at yesterday’s 10am class

Today’s Schedule

We’re running on a modified schedule today. Here’s what you can expect:

9am Short Circuit
10am CrossFit
11am CrossFit
12pm Crossfit
9am – 1pm Open Gym-only Membership
6pm to 8pm Open Gym

Cancelled: Diapers & Dumbbells, Fit 55+, Starting Strength, Next Level Weightlifting Club

See Sabrina Perform Tonight!

note from Sabrina S.: “As some folks know, I have done a few gigs as a jazz singer but rarely have a chance to with my other professional obligations. However, I do have one coming up and I’d love to see you there!”

Sabrina Silver Trio at The Cupping Room
Cupping Room Cafe, 359 W. Broadway
Friday, November 23rd, 8-11pm
No cover, No minimum

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The Untold History of Workout Supplements BarBend
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Hand Balancing

A) Handstand Walking/Partner Spotted
B) Wall Walks/Shoulder Taps
C) Around-the-Worlds

Post work to comments.

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Partner AMRAP 20 Minutes:
30 Power Cleans 135/95
30 Lateral Bar Burpees
30 Toes-to-Bars

Partners break up the reps however desired. The barbell weight should be medium-heavy, something you can move through sets of 5-10 reps. The Rx for the Burpee is a two-foot hop over the bar and a two-foot landing. Scaling for the Toes-to-Bars is Hanging Leg or Knee Raises. Choose an option that allows you to perform sets of 5-15 when fresh.

Post rounds, reps, and Rx to comments.

Our new CrossFit Kids rules board by Tina Fino and 364 Rebel Signs. You can see more of their work at CFSBK on our Instagram account! 

Thanksgiving Schedule

Happy Thanksgiving from your buds at CrossFit South Brooklyn! We’ll be running on a modified schedule over the next couple of days. Here’s what you can expect:

Thursday, November 22nd (Thanksgiving)

8am CrossFit
9am CrossFit
10am CrossFit
8am – 11am Open Gym-only membership

Cancelled: Everything else!

Friday, November 23rd

9am Short Circuit
10am CrossFit
11am CrossFit
12pm Crossfit
9am – 1pm Open Gym-only Membership
6pm to 8pm Open Gym

Cancelled: Diapers & Dumbbells, Fit 55+, Starting Strength, Next Level Weightlifting Club

See Sabrina Perform Tomorrow Night!

A note from Sabrina S.: “As some folks know, I have done a few gigs as a jazz singer but rarely have a chance to with my other professional obligations. However, I do have one coming up and I’d love to see you there!”

Sabrina Silver Trio at The Cupping Room
Cupping Room Cafe, 359 W. Broadway
Friday, November 23rd, 8-11pm
No cover, No minimum

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Yesterday’s Results Board: Back Squat / Front Squat | Row, Hollow Hold, Overhead Hold
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Back Squat / Front Squat

Performance
Back Squat: 2 x 8
Front Squat: 1 x 8

Heavier than Week 1.

Fitness
Back Squat: 2 x 5 LP
Front Squat: 1 x 5 LP

Heavier than last week.

Post loads to comments.
Exposure 7 of 8

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20 Minutes For Quality:
30 Calorie Row, 20 Calorie Bike, or 400m Jog
30 Second Hollow Hold
30 Second Double Kettlebell / Dumbbell Overhead Hold

Aerobic/conversational pace throughout.

Post work to comments.

Check out our awesome new roll up gate at 597, freshly painted by Tina Fino. Notice any other new touches around the gym?

Want to Explore the World of the Rings?

Join guest gymnastics Coach Ken Haller as he takes you through 4 weeks of gymnastics  strength training! This 1.5 hour long class starts Thursday, November 29th and will incorporate different facets of body weight strength training and movement.

Each class will focus on three to four distinct areas: warm-up and active mobility, rings skill work (Muscle-Ups, Levers, etc.), bodyweight strength conditioning, balance (on hands and feet), and flexibility. Students will be asked to have a goal or intention to focus on over the 4 weeks. Students can then focus on that goal outside of class.

Class Outline:
Rings
Support
Inverted Hangs
Back Levers
Muscle-Ups
Ring Routine
Balance
Headstand
Handstand
Mobility

When: 4 Thursdays from 7:30pm to 9:00pm (11/29, 12/6, 12/13, 12/20)
Cost: $100 for 5 weeks
Buy-in: Previously attended a rings class or 1 Pull-Up for women or 3 for gents

Register Here!

More About Ken

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.

Today’s Schedule

We’ll be running on a modified schedule from Wednesday to Friday this week for Thanksgiving. Here’s what you can expect today:

6am CrossFit
7am CrossFit
8am CrossFit
9am Short Circuit

10am CrossFit
11am Diapers & Dumbbells
11am Fit 55+
12pm CrossFit
6am -1pm Open Gym-only Membership

4:30pm CrossFit Pre – Teens
4:30pm CrossFit
5:30pm CrossFit
6:30pm CrossFit

Cancelled: 7:30pm and 8:30pm CrossFit

You can find tomorrow and Friday over on our Schedule page.

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Yesterday’s Results Board: Rest Day
What Are the Different Types of Barbells? BarBend
What Is Kettlebell Sport? Girls Gone Strong

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.

CFSBK member Emily Asher performing with her band Garden Party at Saturday’s Art Show

How to Avoid Back Pain While Traveling

By Dr. Jason Fidler
Function Rehab

As a fellow traveler with 10 years of experience as a chiropractor and CrossFitter (my practice is on the 2nd floor of 597 Degraw), I often see gym members and patients suffering from stiffness in their back or neck due to, or exacerbated by, the rigors of traveling. Teleportation has yet to be invented and airplane seats are shrinking by the day. And unless you’re a hermit, we all have to use mass transit, which doesn’t always allow us the luxury of choosing the right kind of seat or standing up to move around whenever we feel like it.

We know that long periods of sitting can cause adaptive stiffness and irritation in the discs, ligaments, and muscles around your spine and trunk. Whether it be planes, trains, or automobiles, you have to be able to maintain good spinal positions when you’re stuck in a seat or, at the very least, know how to actively recover from being in those compromised positions for long stretches of time.

To help decrease the risk of injury and avoid compromised body function afterwards, here is the general advice I give to my patients before they embark on a long, uncomfortable journey.

BEFORE THE TRIP

Your gluteal muscles support your lumbar (low back) region. We want to prep these muscles to keep them active during the time you’ll be stuck in a seated position.

Exercise 1: Banded Glute Bridge (you do not need a band)

Glute Bridges are a great way to activate this region pre-flight/car ride.

1) Start with your feet close to the glutes and hip width apart. Grip the floor with your toes, keeping the foot flat.
2) Tuck your hips under into slight posterior tilt, flattening the back to the floor.
3) Drive the knees out slightly into a band or belt.
4) While thrusting the hips upward, drive your weight through your heels and drive your knees forward, keeping the knees apart against the band. Make sure your hips are still slightly tucked posterior. If you arch your lower back, your abs and glutes are now disengaged and you are using your lower back muscles.
5) Hold the top position for 3 seconds, actively squeezing the glutes.
6) As you drop back to the floor, maintain a slight posterior tilt and keep the knees apart.

Note: At the top of the bridge, your weight should be in your feet and shoulders. Your body should make a straight line from your shoulders to your knees. If your pelvis goes any higher, you are starting to use your lower back. Also, do not round the spine as your lift the hips like in yoga. Your spine should stay neutral! This bridge is different.

Exercise 2: Air Squats

These are are another great way to get blood flow into this region. Focus on loading up your hips.

1) Stand with neutral feet shoulder width apart.
2) Stick both arms straight out in front of you and pull your shoulders down.
3) Squeeze your butt, engage your abs, and screw your feet into the ground.
4) Lower your hamstrings until you get as deep in the squatting position as you can while maintaining a braced neutral spine. The minimum depth is going down until your upper legs are parallel with the floor.
5) Maintaining the tension in your glutes, abs and hips, and keeping your big toes on the ground, drive back up to the starting position.

The number of reps is less important than the feeling of getting your glutes and trunk region activated.

Exercise 3

Any variation of hip openers will help. This will help mitigate the amount of time your hips will be stuck in flexion.

DURING THE TRIP

Tip 1: Use a lumbar support. A small inflatable pad is nice because it’s adjustable. Position the support at the base of your ribcage. Tinker with different positions to see what works best. I tend to use my puff coat, but if that’s not an option, try a Terma-a-Rest Lumbar Travel Pillow. While neck pillows can be also be helpful, they are often a pain to carry and too warm. Here’s one that worked for me.

Tip 2: Make friends with the people sitting on either side of you so they won’t be bothered when you ask them to stand up periodically.

Tip 3: Open your hips, shift positions, and stand up as often as possible. Try to straighten your legs, squeeze your butt and thighs as hard as you can enforce your hips into full extension every 20 to 30 minutes if possible. You can do so in your seat. Turning on your glutes will help reset those femurs and make you feel a whole lot better. Try Glute Popping.

Tip 4: Use your seatbelt to stabilize your pelvis. When you slouch in an airplane seat you’re not actively braced and your lower back rounds in your pelvis rotates posteriorly underneath your body. This puts tremendous compressive stress on the discs in your lumbar spine. To help minimize the pressure on your lower back, try keeping the belt tight enough to push your rear end against the back of the seat to keep your pelvis as neutral as possible. This locks your pelvis in place and prevents it from rotating underneath your body.

Tip 6: Stay hydrated. Airplane air is exceptionally dry, so aim to drink 8 ounces of water for each hour you’re in the air.

POST-FLIGHT / CAR RIDE

Mobilize for 10 to 15 minutes after you arrive at your destination. I know that mobilizing is usually the last thing you feel like doing after a long trip. But prioritize it, even when you get in late. Think about this: if you go to bed stiff, you’re going to wake up feeling even worse.

Try: Quad smash, hip openers, foam roll thoracic spine and glutes, chest openers

Should you still continue to have a nagging pain or discomfort after your travels, it may be wise to consult a healthcare professional to screen out other possible underlying issues. I hold office hours 5 days a week. Use my website to schedule an appointment or for insurance inquiries.

Safe and happy travels!

News and Notes

• We’ll be running on a modified schedule from Wednesday to Friday this week for Thanksgiving. Find out what you can expect over on the Schedule page.
• CFSBK OG Samir C. recently penned an essay for Aeon spicily entitled “Intellectual Property Is Nonsensical and Pernicious.” Give it a read!

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Yesterday’s Results Board: DB / KB Complex | KB Swings, Muscle-Ups
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Dumbbell / Kettlebell Complex

5 Rounds or 18 Minutes:
10 Incline Dumbbell Bench Presses
10 Double KB Deadlifts
10 Pike Press Ups (from erg)

Build to a few challenging sets on each movements using a controlled tempo.

Post work to comments.
Exposure 7 of 8

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Performance
For Time:
30 Russian Kettlebell Swings 32/24kg
9 Muscle-Ups
20 Russian Kettlebell Swings 32/24kg
7 Muscle-Ups
10 Russian Kettlebell Swings 32/24kg
5 Muscle-Ups

Break up the sets or scale volume on the Muscle-Ups as needed. The goal is no misses.

Fitness 
For Time:
30 Russian Kettlebell Swings 
15 Ring Dips or Push-Ups
20 Russian Kettlebell Swings 
10 Ring Dips or Push-Ups
10 Russian Kettlebell Swings 
5 Ring Dips or Push-Ups

Choose a challenging kettlebell load. When scaling the Ring Dips, choose an option that allows you to move through consistently and not get caught up missing reps. 

Post time and Rx to comments.

Thanks to everyone who came out to our 5th Art Show on Saturday night! Some photos from the evening are up on our Flickr account

Thanksgiving Schedule

We’ll be running on a modified schedule from Wednesday to Friday this week for Thanksgiving. Here’s what you can expect:

Wednesday, November 21st

6am CrossFit
7am CrossFit
8am CrossFit
9am Short Circuit
11am Diapers & Dumbbells
11am Fit 55+
12pm CrossFit
6am -1pm Open Gym-only Membership

4:30pm CrossFit Pre – Teens
4:30pm CrossFit
5:30pm CrossFit
6:30pm CrossFit

Cancelled: 7:30pm and 8:30pm CrossFit

Thursday, November 22nd (Thanksgiving)

8am CrossFit
9am CrossFit
10am CrossFit
8am – 11am Open Gym-only membership

Cancelled: Everything else!

Friday, November 23rd

9am Short Circuit
10am CrossFit
11am CrossFit
12pm Crossfit
9am – 1pm Open Gym-only Membership
6pm to 8pm Open Gym

Cancelled: Diapers & Dumbbells, Fit 55+, Starting Strength, Next Level Weightlifting Club

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Yesterday’s Results Board: Snatch | Dumbbell Push Presses, Row, Pull-Ups
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