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!

_____________________
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.

 

View this post on Instagram

 

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?

_____________________
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.

_____________________
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

_____________________

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!

_____________________
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

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.

Coach Keith cheesin’ after his performance at WZA Strong. Want a chance to work closely with The Dude himself? An AM cycle of Active Life Strength starts on February 19th. Go HERE to learn more! 

Calling All Health Professionals: A Message from Dr. Mike

CrossFit continues to campaign on a variety of healthcare issues on a national level. But there are also important local issues that call out for participation. I’m reaching out to find interested members with a healthcare background (nurses, physicians, social workers, etc.) or who are just interested in activities/issues related to healthcare. All are welcome. Here are some of the issues for this local medical collective to learn more about and work on, including:

• New York Health Act (single-payer legislation) and national themes, such as Medicare for All
• Develop links with CrossFit Health, our national counterpart
• Developing an outreach program to the local Brooklyn medical community

And more. Please contact me at mcutaia [at] gmail.com to let me know if you are interested.

News and Notes

• Tonight’s 7:30pm Anti-Gravity class is cancelled.
• Want to get more comfortable in a Handstand? Need to work on your Muscle-Up? Our Handstand & Muscle-Up Workshop with Coach Ken offers 4 weeks of focused Handstand and Muscle-Up training. Classes will consist of Handstand and Muscle-Up technical progressions, plus related strength, mobility, and flexibility work. Class starts this Thursday, January 24th. All ability levels are welcome!

_____________________
Yesterday’s Results Board: Turkish Get Up | Kettlebell Swings, Box Jumps
Ten Stunning Photos of the Lunar Eclipse Smithsonian
CrossFit Trainer Ben Smith Is Concerned About Bias in Sanctionals BarBend

Turkish Get Up

1) Turkish Get Up or Pressing Turkish Get Up 
2) 12 (6e) Single Arm or Archer Ring Rows

Work up to a heavy load on a Get Up variant. Rest a minute or so and perform a set on a Ring Row variant. Aim for 4-6 sets of each exercise in 20 minutes.

Post work to comments.
Week 7 of 8

_____________________

Every Minute on the Minute x 16:
1) 12 Russian Kettlebell Swings, as heavy as possible
2) 8 Box Jumps 24/20

During the rest between stations, hold a Tall Plank after the Swings, and a Reverse Plank Bridge
after the Box Jumps.

Post work to comments.

The CFSBK cheering section at Wodapalooza to support Coach KHarpz. Thanks for making us proud, Katie! 

New Programs Starting This Week

We have all fitness stuff we want to get better at. That’s why, in addition to CrossFit group classes, we offer some of the best speciality classes around. Two of them are starting this week:

• Starting this Wednesday, January 23rd: We’re launching a new 8-week afternoon cycle of our Next Level Weightlifting Club, which is an Olympic lifting version of our popular Starting Strength Program cycles. In this awesome class led by 5-time Nationals medalist Coach Frank Murray, you’ll work on building the strength and skills necessary to master the Snatch, Clean, and Jerk. Go  HERE for all the details!
• Starting this Thursday, January 24th: Want to get more comfortable in a Handstand? Need to work on your Muscle-Up? Our Handstand & Muscle-Up Workshop with Coach Ken offers 4 weeks of focused Handstand and Muscle-Up training. Classes will consist of Handstand and Muscle-Up technical progressions, plus related strength, mobility, and flexibility work. There is no buy-in for this class. All ability levels are welcome!

What are you waiting for? Sign up now!

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.

_____________________
Yesterday’s Results Board: Clean and Jerk Complex | Burpees, Dumbbell Front Squats, Sit-Ups
How CrossFitter Steph Hammerman Became Nike’s First Adaptive Sponsored Athlete Morning Chalk Up
Your Gains Are Waiting Athlete Daily

Clean and Jerk Complex

4 Deadlifts
4 Hang Power Cleans
4e Reverse Lunges
4 Jerks
4 Front Squats

Warm up and work up to a heavy load for the day.

Post loads to comments.
Week 6 of 8

_____________________

For Time:
21-15-9
Burpees
Dumbbell Front Squats 50/35/20/10
Sit-Ups

Post time and Rx to comments.

Coach KHarpz finished day 2 of Wodapalooza sitting in 7th place in the Women’s Intermediate Division. Woo hoo! Go HERE to follow her progress today!

Tomorrow: CrossFit Kids at 3:30pm

We’ve launched an additional CrossFit Kids class (ages 5 to 7) to better serve the littlest members of our community. Here’s what you need to know:

Day: Mondays
Time: 3:30pm – 4:30pm
Start Date: Monday, January 14th
Location: 608 Degraw (kids go to the front desk as usual to check in)

As with our Sunday Kids classes, we have a strict cap of 10 kids per class, and we ask parents to RSVP beforehand. Head over to the CrossFit Kids & Teens program page to find out how to RSVP and learn more about these offerings!

_____________________
Yesterday’s Results Board: WODurday
How Strongman Jerry Pritchett Trains the Log Press BarBend
The Rule of the Edge Zen Habits

Handstand Walking

Choose one of the following scaling options and spend 12 minutes developing your hand balancing:

A) Hand Walking (free or 2+ feet from a wall)
B) Wall Inverted Hip Shifts with Hand Release (from a Wall Walk)
C) Box Pikes Hip Shifts with Hand Release
D) Floor Piked Hip Shifts with Hand Release

Post work to comments.
Week 6 of 8

_____________________

Partner Workout

AMRAP 25 Minutes:
5 Pull-Ups
10 Push-Ups
15 Squats

Partners alternate complete rounds. Scale to Ring Rows as needed for Pull-Ups, and to Knee or Elevated Push-Ups. Aim to have fast transitions.

Post rounds, reps, Rx, and partner to comments.

Check out Coach Keith’s update from Wodapalooza in Miami, where he just competed in their strongman event

This Week at CFSBK in Review

1. Save the date! This year’s Community Potluck is slated for Saturday, February 9th. Check out Monday’s post for details!

2. Get out of pain, stay out of pain, strengthen your weaknesses, and improve mobility and movement patterns, all while getting stronger in 2019. New cycles of Active Life Strength start January 21st and February 19th! This is a predominantly strength-based class specifically programmed to strengthen movements and improve positions based on your individual needs. See Tuesday’s post for details!

3. Do you 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 while you do… well, whatever you want!

4. Want to get better at Olympic lifting? We’re launching a new 8-week afternoon cycle of our Next Level Weightlifting Club, which is an Olympic lifting version of our popular Starting Strength Program cycles. In this awesome class led by 5-time Nationals medalist Coach Frank Murray, you’ll work on building the strength and skills necessary to master the Snatch, Clean, and Jerk. Go  HERE for all the details!

5. Are you a CFSBK member and federal employee who is not getting paid due to the shutdown? We want to help! Please contact Coach Jess at info [at] crossfitsouthbrooklyn.com.

6. Want to get more comfortable in a Handstand? Need to work on your Muscle-Up? Our Handstand & Muscle-Up Workshop with Coach Ken offers 4 weeks of focused Handstand and Muscle-Up training. Classes will consist of Handstand and Muscle-Up technical progressions, plus related strength, mobility, and flexibility work. There is no buy-in for this class. All ability levels are welcome!

_____________________
Yesterday’s Results Board: Rest Day
5 Foods That Help Improve Digestion Girls Gone Strong
How Wrong Should You Be? Scientific American

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.

Those first-Muscle-Up feels

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. There is no buy-in for this class. All ability levels are welcome!

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.

News and Notes

• Are you a CFSBK member and federal employee who is not getting paid due to the shutdown? We want to help! Please contact Coach Jess at info [at] crossfitsouthbrooklyn.com.
• Coach KHarpz is in Miami today to compete in Wodapalooza 2019. Click here to see where and when she’ll be competing. Let’s show her some love in the comments!

_____________________
Yesterday’s Results Board: Power Snatch | Double-Unders, Power Snatches
Greg Glassman Opens Up About New CrossFit Website Morning Chalk Up
The Best Recovery Modality You’re Not Using Breaking Muscle

Power Snatch

Take 10 Minutes to build to a heavy single Power Snatch.

Post loads to comments.
Week 6 of 8

_____________________

Performance
AMRAP 10 Minutes:
10 Double-Unders
2 Power Snatches 135/95
20 Double-Unders
4 Power Snatches
30 Double-Unders
6 Power Snatches
40 Double-Unders
8 Power Snatches
50 Double-Unders
10 Power Snatches
…adding 10 Doubles and 2 Snatches per round until the call of time. 

Fitness
AMRAP 10 Minutes:
10 Alternating Foot Steps
2 Power Snatches 95/65
20 Alternating Foot Steps
4 Power Snatches
30 Alternating  Foot Steps
6 Power Snatches
40 Alternating Foot Steps
8 Power Snatches
50 Alternating Foot Steps
10 Power Snatches
…adding 10 alternating Foot Steps and 2 Snatches per round until the call of time.

Post rounds, reps, and Rx to comments.

Coach Frank observes as Kimmy F. pulls under a Clean at Monday night’s Next Level Weightlifting Club class. Check out more photos from this awesome class HERE! 

Register Now for Next Level Weightlifting Cycle!

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! 

(There is a 5-person minimum for this cycle to run.)

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.

_____________________
Yesterday’s Results Board: Kettlebell Swings, Squats
Is Sunscreen the New Margarine? Outside
How Exercise May Help Keep Our Memory Shop NY Times