Constance T. and Coach David preparing for a Royal Rumble with Cesaro, Joshy G, and Seth Rollins. Constance won!

On Rest and Recovery Days

By Chris Fox and David Osorio

Today is a scheduled Rest Day for our CrossFit group classes. Please don’t come to the gym or bother us in any other way today. We’re resting.

Just kidding! We are still open, of course, and running on a normal class schedule, but 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). During each class today, the coaches will warm everyone up, and then we’ll split off into separate groups based on which programming you’re doing. If you have any questions, please post them in the comments section below.

Why do we program Rest Days? Rest and recovery are necessary parts of the fitness equation: Stress + Recovery = Adaptation. Without sufficient recovery, you put yourself at an increased risk of injury with a decreased opportunity to reach your fitness goals, whether those goals are a bigger Squat, a faster “Fran,” or 6-pack abs.

While we recommend 1 or 2 recovery days per week (and sometimes you could benefit from doing nothing at all), you’ll probably recover better by doing something instead of nothing. Any activity that gets your heart rate up a bit, works up a light sweat, and leaves you feeling physically and mentally refreshed is great. Some examples are playing a recreational sport, going for a walk (bonus points if it’s in nature), or taking a leisurely bike ride.

Love the gym and can’t stay away? We love you too! At CFSBK we offer a few classes that fit the bill. Active Recovery, Yoga for Athletes, and Pilates are great options for some light, mostly bodyweight movement that will get your blood flowing and improve rather than impede your fitness. You can also come to one of our scheduled Open Gym times for your recovery work. 30-60 minutes of light cyclical movement (rowing, cycling, walking, skipping rope, or light jogging, etc.) mixed up with stretching and mobility work is another productive option. “Practicing technique” on your Snatches and Muscle-Ups for an hour is, unfortunately, not.

Whatever you choose to do, make it fun and make it count toward your longterm training goals!

How do you spend your rest days? Tell us in the comments!

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Yesterday’s Results Board: Press / Sumo Deadlift
Why Do We Dislike Our Bodies? Greatist
Aerobic Capacity: Developing Gears CrossFit Journal (video)

Press / Sumo Deadlift*

Press (Slower Down-Faster Up Tempo):

Fitness
3 x 5 Linear Progression

Heavier than last week.

Performance
3 x 6

Heavier than last week. The last rep or two of each set should be a challenge.

Sumo Deadlift (Slower Down-Faster Up Tempo):

Fitness and Performance
Heavy 3

After a few warm up sets, perform one heavy (but not max effort) set of 3 reps, heavier than Week 1. No hook, no switch.

*Perform all sets of the Press, then move to the floor for the pulls.

Post loads to comments.
Exposure 3 of 8
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For Time:
21-15-9
Calories Rowed (or Bike 15-9-6)
Burpees

Post time and Rx to comments.

Save the Date: Fight Gone Bad 2018!

Since 2008, CrossFit South Brooklyn has conducted a yearly fundraiser in the form of a workout called “Fight Gone Bad.” Last year, we raised over $21,000 for the Brooklyn Community Foundation (BCF), a local organization dedicated to improving the lives of people in Brooklyn by strengthening communities through local giving, grant-making, and community service. This year, we’ll be partnering with BCF again and hope to surpass last year’s donation numbers.

Last year we had over 30 members participate, and this year, we’re capping it at 200.

When is Fight Gone Bad?

Saturday, October 20th, 2018. The first heat begins at 9am.

What is Fight Gone Bad?

3 Rounds, as Many Reps as Possible, of:
Wall Balls, 20lb, 10ft / 14lb, 9ft
Sumo Deadlift High-Pulls, 75/55 lb
Box Jumps, 20″ box
Push-presses, 75/55 lb
Row

In this workout, you move from each of five stations after a minute. The clock does not reset or stop between exercises. When the announcer calls “Rotate,” athletes must move to next station immediately. Each of the three rounds is five minutes, followed by a one-minute rest. One point is given for each rep, except on the rower where each calorie is one point.

What does the registration fee cover?

The $30 (plus tax) fee covers the cost of a team t-shirt. You and your team will be able to create a unique team name and decide on t-shirt colors. We also give prizes to the team with the most spirit. Think costumes, props, makeup, and other fun stuff!

Why are we fundraising?

In the past, our annual FGB fundraiser has been a great way to bring our community together to support great charities—and we chose to support the Brooklyn Community Foundation because Brooklyn has been exceptionally good to us and we want to help give back to the community that CFSBK is proud to call home. If you’re not familiar with BCF, make sure you visit their website to check them out. Or if you’re busy, at least check out their list of Grantees; we’re sure you’ll find one or two not far from you. Since 2012, we’ve raised a total of around $190,000 for BCF. Help us $200,000 this year!

Will there be a fundraising minimum?

While encourage everyone to make wholehearted attempts to raise funds, there is no fundraising minimum to participate. As in years past, there will be some sweet prizes awarded to the top individual fundraisers!

Ok, you keep talking about fundraising but how should I do this and when should I begin?

Once our registration deadline ends (to be announced), we’ll create teams consisting of 6 athletes. Shortly after, athletes will get an email from us with their team assignments and all of the details to set up their fundraising pages. We’ll be using Crowdrise as our fundraising platform again and participants will have individual fundraising pages that will be super easy to share with friends and family. (Check out last year’s main fundraising page HERE!)

Also, we’re looking for donations to give out as prizes. Contact Brett [at] CrossFitSouthBrooklyn.com if you have something to offer!

Tell me more about the workout. What if I can’t do it Rx’d?

Here’s CrossFit founder Greg Glassman explaining FGB in detail in a delightfully vintage video. And don’t worry! We have scaling options available!

Ok, I’m sold. How do I get in on this?

We’ll have registration info very soon!

News and Notes

• Have you done FGB in year’s past? What was your favorite part? Tell us in the comments!
• As we mentioned last week, we’re very excited to have Leah DeCesare offering massage therapy right here at the gym! This weekend and next week Leah is extended hours on Saturday (12:3opm to 8:30pm), Monday (9am to 5pm), and Wednesday (9am to 8pm). Follow the link above to book a session!

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Yesterday’s Results Board: Hang Power Clean | Partner AMRAP
Why Sitting May Be Bad for Your Brain NY Times
It’s Okay to Curl, Biceps Are Still Cool Breaking Muscle

Hang Power Clean

Performance and Fitness
Hang Power Clean:
3-3-3-3-3

Warm up and work up to a challenging set of 3 Hang Power Cleans.

Post loads to comments.
Exposure 2 of 8

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Partner WOD

AMRAP 18 Minutes:
9 Dumbbell Front Rack Squats 50/35
9 Toes-to-Bars
9 Dumbbell Push Presses 50/35

Partners alternate movements (“A” does 9 Squats, then “B” does 9 Squats, etc.) until the call of time. Sub Hanging Leg or Knee Raises for Toes-to-Bars as needed.

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

Next Sunday: Starting Strength Program Total at CFSBK

Coach Jeremy’s Starting Strengthers will wrap up their eight-week cycle on Sunday, August 26th starting at 2:00pm. Lifters will be testing their 1RMs in the Back Squat, Press, and Deadlift. All are welcome to come by, hang out, and do some cheering. Get ready for some massive PRs!

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Yesterday’s Results Board: WODurday
Tia-Clair Toomey: 2018 CrossFit Games Champ & New Face of Female Fitness Floelite
A Sharper Sword The Players’ Journal (video)

WOD 8.18.18

A) AMRAP 8 Minutes:
12 Russian Kettlebell Swings 32/24kg
6 Burpees

Rest 4 minutes, then…

B) AMRAP 8 Minutes:
12 Box Jumps 24/20″
2 Ring Muscle-Ups

Sub 4 Ring Dips or 8 Push-Ups for Muscle-Ups as needed.

Rest 4 minutes, then…

C) AMRAP 8 Minutes:
Row/Bike for Cals

Post rounds, reps, and Rx for each metcon to comments.

November 3rd: CrossFit Workshop: Jump Rope

Want to get better on the rope? On November 3rd, we’re hosting the CrossFit Workshop: Jump Rope. This is a hands-on, fast-paced, fun seminar at which participants learn how to use a simple and effective tool to energize their programming and workouts. The workshop features longtime CrossFit proponent and 1992 U.S. Olympian Buddy Lee, who is widely recognized as one of the world’s foremost jump-rope authorities. Participants will leave the workshop with clear paths to elusive jump-rope skills such as double-unders, triple-unders and more.

LEARNING OBJECTIVES

The CrossFit Workshop: Jump Rope teaches participants how to:

• Use optimal biomechanics for jump-rope mastery.
• Properly set up jump-rope equipment.
• Correctly adjust the jump rope for optimal results.
• Use progressions that form the base of jump-rope techniques: basic jumping, speed jumping, power jumping (double-/triple-unders).
• Use visualization, imagery, breathing and relaxation techniques in combination with dynamic jump-rope path patterns (forward, backward, sideways, crossover, infinity).
• Program various jump-rope techniques into CrossFit workouts—beyond single-/double-/triple-unders.

What are you waiting for?

Register Here!

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Yesterday’s Results Board: Rest Day
Seven Times Aretha Franklin Won Over the Sports World The Undefeated
USA Weightlifting American Open 3 May Set Guinness World Record BarBend

When your boss wants to take a pic with you

This Week at CFSBK in Review

1. We will be kicking off Katie Egan’s final week in Brooklyn tomorrow night starting at 6pm. The theme: a Wigging Out for the West Coast bar crawl! Cover your cranium with any sort of wig that is colorful, crazy, or colonial. Wacky attire is encouraged. We’ll be starting at Pig Beach at 6pm and hitting all of Katie’s favorite watering holes throughout borough.

2. On Friday, August 24th, we’re hosting a ping pong night for CFSBKers at Ocean’s 8 (at Flatbush and 7th, a short walk from the gym). The fun starts at 7pm and will likely continue until everyone is pinged and/or ponged out. Ocean’s 8 has a full menu of food and drinks for purchase. Bring friends!

3. Want to get better on the ol’ jump rope? On November 3rd, we’re hosting the CrossFit Workshop: Jump Rope. This is a hands-on, fast-paced, fun seminar at which participants learn how to use a simple and effective tool to energize their programming and workouts.

4. Good news for your aching muscles! We’re very happy to announce that we’re now offering massage therapy with Leah DeCesare, LMT! See Wednesday’s post for all the details and to book some sessions.

5. Another year has gone by, and it’s time once again for an NYC affiliate throw down: the 8th annual NYC Subway Series! All NYC affiliates are invited to participate—the affiliate with the best overall score at the end of four events wins the Subway Series Trophy and bragging rights for a whole year. This year the action kicks off right here at CFSBK on September 9th!

6. We are organizing teams for Flex on the Beach, which goes down Saturday, September 15th in Long Beach. Early Bird pricing ends August 26th, so now is the time to sign up. This is a co-ed competition for teams of 4 (2M/2F) with Rx, Scaled and Masters divisions. Just add your details here and we’ll try to get you on a team for this fun event!

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Yesterday’s Results Board: Snatch | Wall Balls, Double-Unders
A Brief History of the Tube Sock Smithsonian
Leave the Gym Stiff, Come Back Stiff Breaking Muscle

Snatch

Performance and Fitness
Hang Power Snatch:
3-3-3-3-3

Warm up and work up to a challenging set of 3 Hang Power Snatches.

Post loads to comments.
Exposure 2 of 8

_____________________

For Time:
400m Run

Then…

30 Wall-Balls 20/10, 14/9
60 Double Unders
20 Wall-Balls 20/10, 14/9
40 Double Unders
10 Wall-Balls 20/10, 14/9
20 Double Unders

Then…

400m Run

Aim to go unbroken on the Wall Balls. Sub 3x Singles as needed for Dubs.

Post time and Rx to comments.

Phil S. pulls under a Snatch at last year’s Subway Series event at CFSBK

Register Now for the 2018 Subway Series

Another year has gone by, and it’s time once again for an NYC affiliate throw down: the 8th annual NYC Subway Series! All NYC affiliates are invited to participate—the affiliate with the best overall score at the end of four events wins the Subway Series Trophy and bragging rights for a whole year. This year the action kicks off right here at CFSBK! Here’s the whole schedule:

Sunday, September 9th: CFSBK
Sunday, September 23rd: CrossFit Virtuosity
Sunday, October 7th: CrossFit Queens
Sunday, October 21st: CrossFit Gantry

This year’s Subway Series is using a team format (M/M and F/F), and there are both Scaled and Rx’d divisions, so we hope as many CFSBKers as possible will sign up. As you can tell from last year’s photos, it’s a really fun series. You can register here, but hurry: early bird pricing only lasts through August 26th!

Want to Work at the Front Desk?

CFSBK is looking for new talent to staff our front desk on Monday mornings from 5:45am to 9:30am with the availability to cover weekend shifts!  Responsibilities include handling inquires from walk-ins, managing basic membership issues, light cleaning/organization, and other miscellaneous duties.

Ideally, we’d like to hire from within so that candidates are already familiar with CrossFit and CFSBK, but we are open to talking to new folks if they’ve got good people skills and are committed to joining the gym. On top of an hourly wage, Front Desk staff will also receive 50% off membership for one shift per week or a comped membership for two shifts or more per week. We are looking for people who keep a consistent schedule and commit to six months of work with us (barring extenuating circumstances).

We will be interviewing this month and hiring a new staff member for immediate training. Email Charlie [at] CrossFitSouthBrooklyn.com to inquire and include “Front Desk” in the subject line.

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Yesterday’s Results Board: Back Squat | Farmer Carry, Wall Walks
Dip Therapy CrossFit Journal (video)
Working Towards Powerful, Mobile Glutes Breaking Muscle

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: Rest Day
How America Got Sold on Low-Fat Food JSTOR Daily
Whey Versus Casein: Which Is Better for Strength and Muscle Gain? BarBend

Hari getting his Squat on at last Wednesday’s class. Check out more photos from last week on our Flickr account! 

FLEX ON THE BEACH 2018

We are organizing teams for Flex on the Beach, which goes down Saturday, September 15th in Long Beach. Early Bird pricing ends August 26th, so now is the time to sign up. This is a co-ed competition for teams of 4 (2M/2F) with Rx, Scaled and Masters divisions. Just add your details here and we’ll try to get you on a team for this fun event!

News and Notes

• On Friday, August 24th, we’re hosting a ping pong night for CFSBKers at Ocean’s 8 (at Flatbush and 7th, a short walk from the gym). The fun starts at 7pm and will likely continue until everyone is pinged and/or ponged out. Ocean’s 8 has a full menu of food and drinks for purchase. Bring friends!
• Want to get better on the ol’ jump rope? On November 3rd, we’re hosting the CrossFit Workshop: Jump Rope. This is a hands-on, fast-paced, fun seminar at which participants learn how to use a simple and effective tool to energize their programming and workouts.

_____________________
Yesterday’s Results Board: Press / Deadlift | Power Snatches, Burpees
Small Dogs Aim High When They Pee Scientific American
Virtuosity and the Two-Inch Squat Drill CrossFit Journal (video)

Press / Deadlift*

Press (Slower Down-Faster Up Tempo):

Fitness
3 x 5 Linear Progression

Start your linear progression light enough to add weight through 7 weeks.

Performance
3×8

Start week one light enough to be able to move through the reps without needing too much rest between sets, or around 60% of what you could perform for 1 rep.

Deadlift (Slower Down-Faster Up Tempo):

Fitness and Performance
Heavy 5

After a few warm up sets, perform a heavy but not max-effort set of 5 reps. No hook or switch grip.

*Perform all sets of the Press, then move to the floor for the pulls.

Post loads to comments.
Exposure 2 of 8
_____________________

For Time:
21-15-9
Hang Power Snatches 95/65
Burpees

This should be on the fast side today, so scale the barbell accordingly (and please don’t bail the 10s!). If 21 Burpees will take you much more than 90 seconds then scale them to 15-9-6.

Post time and Rx to comments.

A post shared by CrossFit South Brooklyn (@crossfitsouthbrooklyn) on Aug 6, 2018 at 1:35pm PDT

Last Chance to Register for Active Life Strength!

A new cycle of Active Life Strength with Coach Keith starts tomorrow! Get out of pain, stay out of pain, strengthen your weaknesses, and improve mobility and movement patterns, all while getting stronger! This is a predominantly strength-based class very specifically programmed to strengthen movements and improve positions based on your individual needs.

The Active Life methods help athletes of all levels identify the root causes of their pain, injuries, and plateaus, and provide solutions for alleviating and eliminating those limitations through strength training, hands on treatment, corrective movements, and program modification. As the Head Coach at Active Life Athletics, Coach Keith worked closely with the Active Life doctors as they developed the system and led the charge to incorporate it into a gym model. Using those principles, this program will help you identify your individual weaknesses and limitations, guide you through the necessary strength and mobility exercises, and get you moving and lifting more efficiently, with less pain. A pain-free athlete is a confident athlete, and a confident athlete is a dangerous athlete. If your goal is to look better, feel better, and go hard into your 80s, this program will help you set and maintain the foundation.

For more information on The Active Life, check out:

• @activeliferx on Instagram
• www.performancecarerx.com
• The Active Life on YouTube

Schedule

AM Cycle
August 14th, 2018 – October 4th, 2018
Tuesdays at 10:00am
Thursday at 9:00am
2x per week for 8 weeks
Register Here!

Cost

The cost is $160 per month ($320 total plus NY state sales tax). The first charge will occur at the time of registration and the second payment of $160 will occur automatically 1 month later. This cycle is open to all CFSBK members as well as CrossFitters from other affiliates.

(Please note that you are committing to specific days and times and there be no refunds for any missed classes or late cancellations.)

What happens in class?

We will start with testing your single leg strength relative to your Back Squat, your Deadlift stamina relative to your absolute strength, your 1-arm carry ability, and your upper body pressing and pulling. You will then receive progressive strength work during each class to address your weaknesses based off of your test results.

In addition, we will identify your general movement limitations through mobility and flexibility assessments. Each athlete will receive an individualized “Not for Time” piece to complete as a warm up/cool down for CrossFit group class or during standardized warm-ups to address these limitations through corrective movements, stretches, and holds.

Testimonials

“It was nice to delve into mobility and strength issues and focus on only a few movements (Squat, Deadlift, Farmer’s Carry, High Pull, and Overhead Press) that will improve them. I also was grateful to have a workout tailored for my needs, which will help me improve and which will be valuable indefinitely because I can add weight to many of the moves (i.e. Overhead Carry). Pain/soreness was less the impetus for my decision to take Active Life Strength than the hope that I can improve mobility and upper-body strength. ALS was a great addition to regular classes. I’m 56, so there are limits to what I can achieve, but the class gave me hope that with effort and focus I can reach a higher level”—Paul B.

“I liked how the program was tailored for each person’s situation. I thought the personalized quality work assigned to each person was spot-on and really helped address my weaknesses. I would totally take this class again. I definitely felt improvements in the areas I was experiencing pain. My strength has improved as well. I feel more stable in my upper body. I still have a way to go to balance out a strength discrepancy in my legs, but now I know what to pay attention to and have been given the strategy to continue to work on that. As a bonus, I have gained a bit more flexibility and mobility in areas I didn’t know needed it.”—Maria M.

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Yesterday’s Results Board: Clean and Jerk | Box Step-Ups, Sit-Ups
World Record Holder Wenning: “Everyone Should Sumo Deadlift” Athlete Daily
5 Powerlifting Lessons from a Zen Monk BarBend

Clean and Jerk Complex

Performance
Clean Pull + Hang Power Clean + Push Jerk + Split Jerk

Work up to a challenging load for the day.

Fitness
Clean Deadlift + Hang Power Clean + Push Jerk

Work up to a challenging load for the day.

Post loads to comments.
Exposure 1 of 8

_____________________

AMRAP 10 Minutes:
10 Box Step-Ups 24″/50, 20″/35
20 AbMat Sit-Ups

Use the lead leg to come to full extension on the box, not turning the movement into some version of a Dumbbell Deadlift on a box. The Sit-Ups are un-anchored.

Post rounds, reps, and Rx to comments.

When the new training cycle template drops | Photo by Robert C. 

This Week at CFSBK in Review

1. Our new 8-week programming cycle kicked off this week. Two-lift Mondays! Saturday Monster Metcons! Read Monday’s post to find out what you can expect in group classes over the next couple of months.

2. Pilates has moved from Tuesday nights to Sundays at 12pm and will be coached by Karina! To learn more about this class and Pilates in general, check out this fun Q&A with the woman herself.

3. A new cycle of Active Life Strength with Coach Keith starts this Tuesday. Get out of pain, stay out of pain, strengthen your weaknesses, and improve mobility and movement patterns, all while getting stronger! This is a predominantly strength-based class very specifically programmed to strengthen movements and improve positions based on your individual needs. For more info, testimonials, and the registration link, see this post!

4. Check out Coach Fox writing for our friends at Beyond the Whiteboard. “Smart Accessory Work” is the latest in Coach Fox’s “Older, Fitter” series, which draws on his work with athletes in our Fit 55+ program.

5. On Friday, August 24th, we’re hosting a ping pong night for CFSBKers at Ocean’s 8 (at Flatbush and 7th, a short walk from the gym). The fun starts at 7pm and will likely continue until everyone is pinged and/or ponged out. Ocean’s 8 has a full menu of food and drinks for purchase. Bring friends!

6. Another year has gone by, and it’s time once again for an NYC affiliate throw down: the 8th annual NYC Subway Series! This year the action kicks off right here at CFSBK. Go here to sign up!

7. All CrossFit Kids classes are cancelled today.

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Yesterday’s Results Board: WODurday
Happier People Exercise, Never to Excess Breaking Muscle
I Was Broken The Players’ Tribune (video)