Snatch Complex

Performance
Every Minute on the Minute x 5:
6 Touch-and-Go Power Snatches

Rest 2 minutes, then…

Every Minute on the Minute x 5:
4 Touch-and-Go Power Snatches

Rest 2 minutes, then…

Every Minute on the Minute x 5:
2 Touch-and-Go Power Snatches

Choose a heavy load and work across on the 6s and 4s. If you can build on the doubles, then do so.

Fitness
Every Minute on the Minute x 5:
3 Snatch Deadlifts + 3 Hang Power Snatches

Rest 2 minutes, then…

Every Minute on the Minute x 5:
3 Snatch Deadlifts + 2 Hang Power Snatches

Rest 2 minutes, then…

Every Minute on the Minute x 5:
3 Snatch Deadlifts + 1 Hang Power Snatches

Warm up to a heavy load and work across on the first two EMOMs, aiming to build to a heavy complex on the final EMOM.

Post loads to comments.
Exposure 3 of 8

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5 Rounds for Quality:
1 min Row at 16 strokes per minute (moderate pressure pulls)
20s L-Sit (accumulate)
20 Band Pull Aparts

Post work to comments.

Brazilian Jiu Jitsu at CFSBK: Register Now!

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

The Level 1 Cycle is your jiu-jitsu starter pack. The course is geared towards anyone intrigued by BJJ but unsure where to begin, anyone who wants to become better acquainted with dynamic movement on the ground, and anyone who could use a review to jump back into it.

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

These are both 4 week courses with 1 class per week.

Days & Times

Level 1 (November 11th – December 2nd): Sundays, 1:30pm – 3:00pm
Level 2 (November 11th – December 2nd): Sundays, 3:00pm – 4:30pm

Pricing

$100 (1 class per week)

About the Coach

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

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

Feel free to contact Callie directly with any questions!

REGISTER HERE!

TODAY: Starting Strength Total at CFSBK

Coach Jeremy’s Starting Strengthers will wrap up their eight-week cycle today 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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2019 CrossFit Games Schedule BarBend
What Is Cricket Powder and Why? NY Mag

WOD 10.27.18

In teams of 3, partners alternate full rounds on each workout.

AMRAP 15 Minutes:
12 Double Kettlebell Swings
9/6 Calorie Bike

Choose a medium-heavy load on the Kettlebell Swings.

Rest 5 minutes, then…

AMRAP 15 Minutes:
30 Double-Unders (or 60 Single-Unders)
3 Strict Handstand Push-Ups (or 9 Push-Ups)

The jump rope should be mostly unbroken and take about 20 seconds. Scale to one AbMat as needed, or to Push-Ups.

Post rounds, reps, and Rx to comments.

Sick of medical bills, co-pays, deductibles, and rising health insurance premiums? TONIGHT from 7 to 9pm, CFSBK will screen Fix It: Healthcare at the Tipping Point. This 22-minute documentary takes an in-depth look at our dysfunctional for-profit healthcare system and shows how moving to a universal, single-payer system might impact you as a patient, a provider, or a business. Check out the event page for more details!

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 Tuesday, November 6th. Better sign up!

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

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.

HUGE congrats to Coach KHarpz on qualifying for Wodapalooza 2019 this week. We can’t wait to watch her compete in Miami this January!

This Week at CFSBK in Review

1. Steven Norton is our October Athlete of the Month. Take a look at Monday’s post to learn all about him!

2. Sick of medical bills, co-pays, deductibles, and rising health insurance premiums? This Saturday, October 27th from 7 to 9pm, CFSBK will screen Fix It: Healthcare at the Tipping Point. This 22-minute documentary takes an in-depth look at our dysfunctional for-profit healthcare system and shows how moving to a universal, single-payer system might impact you as a patient, a provider, or a business. Check out the event page for more details.

3. Coach Jeremy’s Starting Strengthers will wrap up their eight-week cycle on Sunday, October 28th 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!

4. We have new Level 1 and Level 2 cycles of our Brazilian Jiu Jitsu class starting on November 11th. This is a great chance to get started or hone your skills. Go HERE for more info and to sign up.

5. Interested in exhibiting your work in our 5th annual CFSBK Art Show? Please email Coach Brett at Brett [at] CrossFitSouthBrooklyn.com by this Thursday, November 1st.

6. Head over to Tuesday’s post to see the full results of Fight Gone Bad 2018! 

7. Afternoon sessions of our Next Level Weightlifting Class with Coach Frank (Wednesdays and Fridays at noon) are cancelled until December. You can still get your Oly on on Monday, Wednesday, and Friday nights! Head over to the NLWC program page to learn more about this awesome class offering.

8. Join Jess B. and Kate T. this Sunday during Open Gym to make some calls and send some texts for candidates in swing districts ahead of the upcoming midterm election. Just bring a phone and laptop or tablet with internet access. There will be snacks!

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Yesterday’s Results Board: Hang Power Clean | Run, Thrusters
The Jump Cue Catalyst Athletics
Even a 10-Minute Walk May Be Good for the Brain NY Times

Hang Power Clean

3-3-3-3-3

Warm up and work up to a heavy triple Hang Power Clean. Focus on keeping loose arms through the pull, and even though these are Power Cleans today, still focus on dropping under the bar with good footwork, especially as it gets heavy.

Post loads to comments.
Exposure 3 of 8

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3 Rounds for Time:
400m Run
25 Thrusters 75/55

The barbell should be on the light side for you, unbroken on the top end. No where to hide today unless you dip into Brooklyn Boulders on the runs. 🙂

Post time and Rx to comments.

Can you do this? If yes, nicely done! If no, sign up for our upcoming workshop with the one and only Buddy Lee

CrossFit Workshop: Jump Rope at CFSBK

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!

News and Notes

• Sick of medical bills, co-pays, deductibles, and rising health insurance premiums? This Saturday, October 27th from 7 to 9pm, CFSBK will screen Fix It: Healthcare at the Tipping Point. This 22-minute documentary takes an in-depth look at our dysfunctional for-profit healthcare system and shows how moving to a universal, single-payer system might impact you as a patient, a provider, or a business. Check out the event page for more details!
• Afternoon sessions of our Next Level Weightlifting Class with Coach Frank (Wednesdays and Fridays at noon) are cancelled until December. You can still get your Oly on on Monday, Wednesday, and Friday nights! Head over to the NLWC program page to learn more about this awesome class offering.

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Yesterday’s Results Board: Back Squat / Front Squat | Burpee Box Jump Overs, Deadlifts, Bar Muscle-Ups
You Don’t Have to Be Old and Broken CrossFit Journal
Don’t Think of It as a Diet Breaking Muscle

Back Squat / Front Squat

Performance
Back Squat: 2 x 3
Front Squat: 1 x 3

Heavier than last week.

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

Heavier than last week.

Post loads to comments.
Exposure 3 of 8

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7 Rounds for Time:
7 Burpee Box Jump Overs 24/20
5 Deadlifts 275/185
3 Bar Muscle-Ups

15 minute cap

The Deadlift should be on the heavy side for you, something you could do unbroken for all 7 sets. Scale the 3 Bar Muscle-Ups to 3-9 Chest-to-Bar Pull-Ups or further to Pull-Ups/Ring Rows as needed.

Post time and Rx to comments.

CFSBK’s 5th Annual Art Show on November 17, 2018: Call for Artists

Ever wonder what CFSBK would look like if it transformed into an art gallery? Well, those of us that participated in or attended CFSBK’s previous Art Shows know it looks pretty awesome. Our 5th Art Show will happen on Saturday, November 17th, and we need to know by next Thursday, November 1st whether you want to participate.

The aim of the evening isn’t to sell the work of our artists (though if that happens, great!), but to showcase the often hidden talents of CrossFitters, bring our community together in a novel way, and to continue being the coolest CrossFit gym on the planet.

Want to Participate?

We’re excited about everyone who has reached out so far, but we want to hear from more of you. If you are an artist (even if your art is just a hobby) and a CrossFitter at CFSBK or beyond, reach out to Coach Brett at Brett [at] crossfitsouthbrooklyn.com by November 1st, 2018 to get on the roster of artists. If you haven’t participated before, your email MUST INCLUDE 2-3 images of pieces you would consider showing or pieces that are similar to what you would create for the show. The volume of responses we receive will determine how many of your pieces we can include.

Note: Several of you have asked if anyone can participate. Yes, but the artist MUST be a CrossFitter. They don’t have to work out at CFSBK.

The more diversity of mediums the better—painting, photography, film, collage, printmaking, dance, design, drawings, textiles, installations, or something we haven’t heard of yet.

A Note from Coach Chris Fox

Berardi’s 1st Law:

“If a food is in your house or possession, either you, someone you love, or someone you marginally tolerate, will eventually eat it.”

… and the correlate, 

“If a healthy food is in your house or possession, either you, someone you love, or someone you marginally tolerate, will eventually eat it.”

• Healthy eaters have healthy homes.
• Healthy people ensure that their environment supports their goals.
• Changing your surroundings is one of the best ways to start your journey to living better.

As many you know, I’ve been taking the Precision Nutrition Level 2/Masters Course. Every 2 weeks I have either a case study or an exam due, and my next case study is a “Kitchen Makeover”! My assignment is to work with one-on-one with someone to create a kitchen environment that makes healthy cooking and eating just a little bit easier.

We’ll connect ahead of time to discuss details and agree on some parameters, identify your “red/yellow/green light” foods, what foods will stay (and why) , what foods will go (and why), and what foods to add (and why). I’ll then come spend some time with you in your kitchen and guide you through the process of removing foods that aren’t serving you and stocking up on foods that will enrich your health.

The best case scenario is that you learn a few things and get set up for some solid food prep. Worst case scenario is that you have some friendly support on hand to drink coffee with and serve as a distraction while you get rid of the stuff in your pantry that you might have been thinking you don’t need around anyway.

I need at least one volunteer but might take a few more. This will likely eventually be a service that we’ll offer for a charge, but this round is free!

Email/message me if you’re interested!

Christian [at] crossfitsouthbrooklyn.com

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Yesterday’s Results Board: Rest Day
When’s The Last Time You 10RM’d? Beyond the Whiteboard
Meet the Competitive Sauna Masters of Europe The Outline

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.

Congrats to team Alice in WODerland for winning this year’s Spirit of Fight Gone Bad Award! Check out more of Robert C.’s great photos from the day on our Flickr account! 

Results from Fight Gone Bad 2018

Top 10 Teams

1. WOD Gods & Goddesses (1,792 reps)
2. Fittest Crayons in the Box (1,708 reps)
3. The DemiWODs (1,671 reps)
4. Aggressively Average Competitive Exercisers (1,630 reps)
5. Alice in WODerland (1,598 reps)
6. The Gowanus Globetrotters (1,580 reps)
7. The Legwarmers (1,572 reps)
8. No Rest, No Peace! (1,564 reps)
9. Cirque du Sore Legs (1,544 reps)
10. EMOMma Mia! (1,517 reps)

Top 10 Women

1. Toni S. (363 reps)
2. Erica M. (357 reps)
3. Coach Jess (354 reps)
4. Elly C. (339 reps)
5. Coach JB (327 reps)
6. Morgan N. (324 reps)
7. Jamie C. (308 reps)
8. Sarah M. (303 reps)
9. Kate W. (300 reps)
10. Linda H. (279 reps)

Top 10 Men

1. Phil S. (433 reps)
2. Dan L. (364 reps)
3. Julian F. (343 reps)
4. James A. (329 reps)
5. Michael R. (324 reps)
6. Bob S. (321 reps)
7. Pierre D. (317 reps)
8. Von T. (312 reps)
9. Steve H. (307 reps)
10. Mike C. (307 reps)

VIEW ALL SCORING RESULTS HERE.

Top 10 Fundraising Individuals

1. Charles S. ($2,965)
2. Mike I. ($1,850)
3. Patrick S. ($1,250)
4. Coach David ($825)
5. Meredith S. ($740)
6. Shawn C. ($680)
7. Sarah R. ($665)
8. Mary M. ($635)
9. Jen B. ($505)
10. Karl C. ($430)

VIEW ALL FUNDRAISING RESULTS HERE.

Spirit of Fight Gone Bad Awards

1. Alice in WODerland
2. The Hollow Rocky Balboas
3. EMOMma Mia!

This year we raised a total of $22,412 for Brooklyn Community Foundation. We’re so proud of you guys and all of your hard work! You rule. Thanks to everyone who organized, judged, fundraised, competed, or otherwise pitched in in any small way. And a huge thanks to Brooklyn Community Foundation for being such a wonderful organization. There’s still time to donate if you haven’t had the chance! 

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Yesterday’s Results Board: DB/KB Complex | Row
Renee’s Journey to the Platform Starting Strength
What Food or Drink Would You Want People to Leave at Your Grave? Atlas Obscura

Dumbbell / Kettlebell Complex

In 15 minutes, perform 4-5 sets of:
12 Dumbbell Bench Press
24 Kettlebell Walking Lunges (12e, Suitcase or Front Rack)

Increase load on each set, working up to a challenging set of each for the day.

Post loads to comments.
Exposure 3 of 8

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For Times:
1000m Row
500m Row
250m Row

Rest as needed, about 3 minutes between pieces.

Post times to comments.

October Athlete of the Month: Steven Norton

By Chris Fox

Steven is the newest member we’re placing in the spotlight in the growing lineage of awesomeness that is the CFSBK Athlete Of the Month. He’s been training consistently since joining us a few years ago, and in that time has dedicated himself to making some impressive “gymprovements.” The coaches all agree, Steven is one of those people who just makes a class roll well. It was a pleasure to chat with and learn a bit more about him, I hope you enjoy it as well. Be sure to throw a high five his way when you see him!

Fox: Hi Steven, congrats! Thanks for making time for this. Let’s start at the beginning. When and why did you begin CrossFit?

Steven: Oh man, I’m flattered and honored. Thank you! CFSBK was my introduction to CrossFit back in October 2015. My partner (superstar in her own right, Lauren M) came home each morning after her Foundations class and wouldn’t stop talking about how great she felt, how challenging it was, and how much fun she was having. She didn’t necessarily push me to start, but I was looking for ways to be more active, and I didn’t want to miss out on that experience. So I signed up for the next cycle. It turned out to be a pretty good decision.

Fox: Friend, co-worker, or significant other starts CrossFit… person won’t stop talking about CrossFit… person convinces all those around them to also give it a shot. That’s a pretty familiar storyline! What were you doing prior, fitness-wise?

Steven: The short answer is: not much. I would run a mile or two every so often and sporadically attend my office gym, where I’d “do cardio” and sometimes “do weights.” Mostly this meant getting on a machine and moving mindlessly for a while, or watching to see what other people were doing and copying them. To say it was uninspired and ineffective would be an understatement.

Fox: And what did you think of CFSBK when you first started here?

Steven: It was strange and intimidating. Why were people yanking barbells over their heads? Why did they do Double-Unders instead of perfectly good Singles? And how did everyone get so good at it? I was worried I would never get it. Almost right away, though, I saw that the coaches really cared about the athletes (I had Jess as my Foundations coach), and that the members were really engaged as well. I got the sense that I wouldn’t be left to “do weights.” I didn’t realize it at the time, but I was receiving an education on how and why to move well. It was great to see the coaches assess each athlete’s level of fitness and help them move forward, no matter where they started.

Fox: “Intimidated” is probably the word most frequently associated with how people feel when they begin CrossFit. What was tough for you at first, and what are you working on nowadays?

Steven: The Olympic lifts were tough, for sure. I *sort of* got the Clean, but the Snatch was (and still is) awkward. I’ve been guilty of avoiding many a Snatch day, so now I’m working to attend those classes and put more practice into it.

I felt pretty good about most bodyweight movements that came up regularly, but I couldn’t do a Pull-Up when I started three years ago. I’m proud to say that I’ve gone from zero Pull-Ups to a few Bar Muscle-Ups and even some ring muscle ups, and am working on being more consistent with those. The process has become fun to work at. It’s one of the things I—and I think others, as well—like about CrossFit. There’s always something to improve, and if you pay attention and practice (and eat and sleep ok!) you’ll get better. Right now I’m working on the mindset shift that comes when the “beginner” progress starts to slow down. I’m trying to be more patient and understand that just because I don’t necessarily see progress every day (PRs are fewer and farther between), it doesn’t mean it’s not happening.

Fox: What an awesome journey, from zero Pull-Ups to getting atop bars and rings. I also really like the talk about a mindset shift. Practice pays off. Nice work! Let’s get out of the gym a bit. Where did you grow up?

Steven: I’m from Elizabeth City, North Carolina, a small waterfront city in the eastern part of the state. Our claim to fame is a giant Coast Guard base and hosting the North Carolina Potato Festival. It was a nice place to grow up, although I didn’t really appreciate that until I moved away. In 11th grade, I moved to a boarding school in Durham. Durham was a “big” city compared to where I grew up. After that, I went to the University of North Carolina at Chapel Hill for undergrad (Go Heels!). Those were both amazing experiences for me, as bigger cities meant opportunities to be with more people from diverse backgrounds. I was a comparative literature major at UNC, but I spent most of my time at the Daily Tar Heel, the school newspaper (where Lauren and I met).

Fox: Is your family still in North Carolina?

Steven: I have some family down there, but not much anymore. I’m an only child, and a few years ago my folks retired to Stuart, on the east coast of Florida. I do maintain some connections to the area though. I spend quite a bit of time volunteering for my high school, the North Carolina School of Science and Math. It’s a public residential high school that accepts students from across the state. (Also, our mascot is a unicorn. No joke.) I’m currently president of the Alumni Association board of directors, which works to build connections between the alumni community and the school. My grandfather was a high school principal in Elizabeth City, so the importance of education was a pretty common discussion topic growing up. It’s been cool to be able to give back to a school that gave so much to me, and to play a part in helping improve access to education across the state.

Fox: What a rewarding way to maintain a part of your roots. What do you currently do for work?

Steven: Funny you should ask! Until a few weeks ago, I was a journalist, primarily with a focus in tech and business. I spent the last four years at the Wall Street Journal, where I covered technology for CIO Journal. It was great because I was able to spend my time talking with smart people about things I’m genuinely interested in, then writing about it. Last week, however, I started a new gig with Metis Strategy, a consulting firm that works with Fortune 500 technology departments. I’m excited to get more involved in the “doing,” rather than just reporting.

Fox: I’m interviewing a journalist? Now I’m nervous! Congratulations on the new gig, sounds like some exciting changes. What do you do for fun outside of the gym?

Steven: As the comp lit major might indicate, I love to read. I enjoy books about tech and business (just finished Bad Blood), and I’m a big fan of Latin American fiction (highly recommend Signs Preceding the End of the World and anything by Valeria Luiselli). I also recently downloaded the New York Times Crossword app, which has simultaneously been the best and worst thing. It’s educational, right? I’m not on Stella Z.’s level, but it’s been a fun way to spend time. Something else I’ve been consistent with is cooking. Prior to the Look, Feel, Perform Better Challenge in 2017, my culinary skills consisted of opening cans of tuna and occasionally scrambling an egg. I started to cook a lot more during that time, and it became something I really enjoyed and that Lauren and I liked doing together. We’re currently into Molly Yeh’s Molly on the Range, Joshua McFadden’s Six Seasons, and Melissa Clark’s Dinner.

Fox: I love seeing people who, months and years after a LFPB Challenge, have developed skills and habits they can maintain. Bravo! Last question: What should we look for in a future Athlete of the Month?

Steven: To me, a future Athlete of the Month is someone who is clearly enjoying themselves and maintaining a positive attitude, no matter their level of fitness. Approaching class with an open mind goes a long way toward creating a positive experience both for yourself and for others. We come here to lift weights and run around, for all sorts of reasons. The bonus is that we get the chance to work out and have fun with people that we probably wouldn’t have encountered otherwise. This place brings together people from all different walks of life, and everyone adds to the fabric of the community.

News and Notes

• Sick of medical bills, co-pays, deductibles, and rising health insurance premiums? This Saturday, October 27th from 7 to 9pm, CFSBK will screen Fix It: Healthcare at the Tipping Point. This 22-minute documentary takes an in-depth look at our dysfunctional for-profit healthcare system and shows how moving to a universal, single-payer system might impact you as a patient, a provider, or a business. Check out the event page for more details.
• Coach Jeremy’s Starting Strengthers will wrap up their eight-week cycle on Sunday, October 28th 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!
• We have new Level 1 and Level 2 cycles of our Brazilian Jiu Jitsu class starting on November 11th. This is a great chance to get started or hone your skills. Go HERE for more info and to sign up.
• Interested in exhibiting your work in our 5th annual CFSBK Art Show? Please email Coach Brett at Brett [at] CrossFitSouthBrooklyn.com by this Thursday, November 1st.

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Yesterday’s Results Board: Snatch Grip Deadlift | Run, Turkish Get-Ups, Pull-Ups
It’s Not Just Your Glutes Athlete Daily
The Earth’s Magnetic Shield Is My New Favorite Musician The Outline

Snatch Deadlift

5-5-5-5-5

Build to a heavy but perfect set of 5 Snatch Grip Deadlifts. Control the descent on the first 4. You may drop the final rep of each set. Aim for 85% or more of your best Snatch. Use straps if you have them.

Post loads to comments.
Exposure 2 of 8

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20 Minutes For Quality:
130m Run
6e Dumbbell Turkish Get-Ups
3 Strict Chin-Ups

Work up to a medium-heavy load for the get ups, something you can maintain for unbroken sets throughout. Take your time on the get ups, moving from stable position to stable position without rushing any of the transitions. Use bands or add weight to the chins as needed.

Post work to comments.

“That’s disgusting, David.” Michaelangelo takes a lil pizza break during Fight Gone Bad. Thanks to everyone who competed, cheered, volunteered, and helped us raise $22,292 for Brooklyn Community Foundation! (That figure includes a $5,000 match from a generous BCF board member.)  We’ll have the full results from the event up on the blog this week. In the meantime, plan to join us for another important event next Saturday…

New York Health Act: Short Film and Forum on October 27th

Sick of medical bills, co-pays, deductibles, and rising health insurance premiums?

On Saturday, October 27th from 7 to 9pm, CFSBK will screen Fix It: Healthcare at the Tipping Point. This 22-minute documentary takes an in-depth look at our dysfunctional for-profit healthcare system and shows how moving to a universal, single-payer system might impact you as a patient, a provider, or a business.

Learn about a new comprehensive health plan with no premiums, deductibles, or co-pays that guarantees healthcare for every New York resident regardless of health, income, immigration status, or employment status.

We will have a Q&A after the screening and a discussion about the ways YOU can help achieve guaranteed care for all.

Come learn why CrossFit South Brooklyn and hundreds of other businesses, freelancers, doctors, and other New Yorkers support the New York Health Act.

RSVP HERE!

Changes to CrossFit Kids Schedule

In order to better serve the cutest, littlest members of our community, we’re making some changes to our Sunday CrossFit Kids schedule. Effective today, our Sunday schedule will be:

CrossFit Preschool (3-4 years old): Sundays, 9am – 10am
CrossFit Kids (5-7 years old): 10am – 11am

Parents must RSVP their kids for our Sunday Preschool and Kids classes. Parents must have a current membership for their child that includes an enrollment in the class. When the parent logs into the member connect site, they will be able to click on the calendar and see a list of all the classes they are eligible to take. From there they can add or cancel a reservation by clicking into a specific class. Head over to the Kids & Teens program page for more details!

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Dwayne Johnson’s New Show Is a Mix of Strength Sports and American Gladiators BarBend
Making History The Players’ Tribune

“Fight Gone Bad”

Three Rounds, As Many Reps as Possible, of:
Wall Ball Shots 20lb-10’/14lb-9′
Sumo Deadlift High-pull, 75lbs/55lbs/35lbs
Box Jumps, 20″
Push Press, 75lbs/55lbs/35lbs
Row

In this workout, you move from each of the five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate,” the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

If you think you’ve got a top 3 score in you and want to go for the CFSBK Leaderboard, please let one of the coaches know ahead of time so we can communicate with your judge. Also remember that to get on the board, you need to start on the Wall Ball station and that Step-Ups are considered a scale for the Box Jumps.

Add up your points and post them to comments.

Goooooowanus Mud Carp! | Photo by Robert C.

TODAY: Fight Gone Bad 2018

Today’s the day! To see details about the movement standards and flow of the day, please refer to yesterday’s post. 608 will be available for warm-ups all day. Team captains or an assigned proxy must pick up the t-shirts and distribute them to their team.

ALL CLASSES ARE CANCELLED TODAY (including Yoga for Athletes, Active Recovery, and Open Gym)!

Friends, family, and well-wishers are all welcome at the gym. Please note that bike parking might be tight on Degraw, and the Brooklyn Half Marathon is also happening from 6am to 11am and may affect 4th Avenue. Plan accordingly!

8:30am: Gym Opens
9:00-1:10pm: Fight Gone Bad Heats
1:30pm: Group Photo!
Awards Ceremony

Afterward, we’ll celebrate with an after party right here at the gym.

Fundraising Totals

As of 7:00pm last night, we were just shy of $15,000 raised for Brooklyn Community Foundation (not including a BCF board member’s generous match). The race is still tight, and there are great prizes for the top fundraisers. All final numbers will be pulled from CrowdRise at 1:30pm. If you can, send one more email!

Thanks to Our Sponsors

Many thanks to the following sponsors for donating prizes: Brooklyn Brewery, Bareburger, Threes Brewing Company, Ample Hills Creamery, Shake Shack, Cafe Grumpy,  ThirteenFit Apparel, Puori Supplements, Littlefield, Bear Komplex, Kick Axe, Crossfit Linchpin, Chameleon Coffee,  Left Bank, Fleishers Craft Butchery, Abbotsford Road Coffee, Hungry Ghost Coffee, Respect Your Universe Apparel, Slant Shack Jerky, Herondale Farm, Lululemon

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Good luck today, everyone! Let us know how it went in the comments!

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. Please note that all classes are cancelled tomorrow for Fight Gone Bad. 

Everything You Need to Know About Fight Gone Bad 2018

Please check the heat assignments to see when you’re competing and judging tomorrow. Plan to arrive at least 20 minutes before your heat to get registered and ready. 608 will be available all day to warm-up. Your team captain will pick up shirts at the front desk when everyone on your team arrives. Immediately after your heat, there will be a team portrait taken outside, so look your best and get ready to flex!

At the end of the day, we’ll have an awards ceremony and group picture. We encourage everyone to hang out and cheer on the other teams. If you’re in an early heat, please hang out and then try to make it back for the awards ceremony… especially if you’re going to the podium!

We are seeking volunteers to help with scoring tomorrow from 8:30am to 1pm. Send an email to Brett [at] CrossFitSouthbrooklyn.com to let us know you’re interested. 

Schedule

8:30am: Gym Opens
9:00-1:10pm: Fight Gone Bad Heats
1:30pm: Group Photo!
Award Ceremony

Afterward, we’ll celebrate with an after party right here at the gym.

Fundraising Update

CFSBK has raised over $14,000 for Brooklyn Community Foundation so far! Check out our CrowdRise page to see who our top teams and individuals are so far. Don’t stop now, gang! Every dollar you raise will go to awesome local causes.

As usual, we’ll be giving awards to the top individual fundraisers, the top male and female Rx’d athletes, and the FGB Spirit Award for the teams with the best costumes and such. Many thanks to the following sponsors for donating prizes: Brooklyn Brewery, Bareburger, Threes Brewing Company, Ample Hills Creamery, Shake Shack, Cafe Grumpy,  ThirteenFit Apparel, Puori Supplements, Littlefield, Bear Komplex, Kick Axe, Crossfit Linchpin, Chameleon Coffee,  Left Bank, Fleishers Craft Butchery, Abbotsford Road Coffee, Hungry Ghost Coffee, Respect Your Universe Apparel, Slant Shack Jerky, Herondale Farm, Lululemon

Movement Standards

Everyone competing in Fight Gone Bad tomorrow also has a judging assignment slot. Please come familiar with the movement standards so you can accurately perform and judge the workout. We’ll review that day, too. The Box Jump is still a CrossFit Games-Standard Box Jump, which means you’ll need to show extension and control at the top of every rep as opposed to being able to reach extension as you jumped off.

Box Jump (Demo Video)
Men’s Rx: 20″
Ladies’ Rx: 20″
Additional option: 16″

Standards:
Start: Standing on Ground
Finish: Standing on top of the box with knees and hips fully extended and under control. Athletes may jump down or step down, jumping off at the top before showing control is a no rep. For FGB, step-ups are considered a scale.

Sumo Deadlift High Pull (Demo Video)
Men’s Rx: 75lbs
Ladies’ Rx: 55lbs
Additional option: 35lbs

Standards:
Start: Both plates on ground
Finish: Knees and hips fully extended and barbell at approximately collar bone height.

Wall Ball: (Demo Video)
Men’s Rx: 20lb ball, 10′ target
Ladies’ Rx: 14lb ball, 9′ target
Additional option: 10lb ball, optional target

Standards:
Start: Hip crease dips below parallel
Finish: Ball hits ABOVE target line

Rowing:
No Scales
No ROM standards

Push Press (Demo Video)
Men’s Rx: 75lbs
Ladies’ Rx: 55lbs
Additional option: 35lbs

Standards:
Start: Bar in a racked position in front of shoulders
Finish: Knees, hips, shoulders and elbows fully extended with the barbell above the shoulders

If you need any additional modifications, don’t hestitate to let us know!

Don’t be afraid to call a “No Rep” on someone if they’re not meeting the standards! You’ll be doing them and the event itself a favor.

If you think you’ve got a top 3 score in you and want to go for the CFSBK Leaderboards, please let one of the coaches know ahead of time so we can communicate with your judge. Also remember that to get on the board, you need to start on the Wall Ball station and that Step-Ups are considered a scale for the Box Jumps.

A Note from Sabrina S.: Go See Her Show!

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
Saturday, October 20th, 8-11pm
No cover, No minimum

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Yesterday’s Results Board: Power Clean | Run, Toes-to-Bars
Matt Ufford: Fight Gone Bad 2010 Ari Bassin-Hill/CFSBK
Fight Gone Bad Explained CrossFit