CFSBKers at last year’s Flex event. It’s definitely not photoshopped, so stop asking!

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

• From July 17th through August 28th, we’ll be offering an additional CrossFit Preteens (ages 8-12) class at 11am on Tuesdays (hey, that’s today!) to help keep your kiddos active over the summer. Go here to read more about our youth programs!
• SAVE THE DATE: We’re hosting a cornhole tournament on Friday, August 3rd at 6:30pm.

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The Brain May Clean Out Alzheimer’s Plaques During Sleep Science News
The Importance of Community in Fitness Girls Gone Strong

Bench Press

4-4-4-4-4

Use a controlled “faster up-slower down” tempo and find a max-effort set of 4 reps.

Post loads to comments.
Exposure 8 of 8

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5 Rounds or 20 Minutes:
8-10 Dumbbell Lying Triceps Extensions
1-3 Rope Climbs
20 Hand-to-Hand Kettlebell Swings (10e)

Build to a challenging set on the Lying Triceps Extensions. If you’re a rope climbin’ ninja, go legless. If not, use today to work your way up a few feet or do sets of 3-5 strict Chin-Ups instead.

Post work to comments.

Callie coaches Karl and Jeremy through an arm bar escape in our Level 2 Brazilian Jiu Jitsu class. Check out more photos from yesterday’s class on our Flickr account!

Weekend Schedule Changes

This Saturday, July 28th and Sunday, July 29th, we are hosting a sold out Barbell Medicine Seminar at 597 Degraw. We’re mostly running on our normal schedule, with the exception of the following classes:

• On Saturday, the 28th, the following classes are cancelled: 8am Strong Fit, 9am CrossFit group class, and 10am Short Circuit.
• On Sunday, the 29th, 11am CrossFit Kids is cancelled.
• We will not be able to offer Open Gym hours outside the usual 2 to 4pm  on Saturday and 6 to 8pm on Sunday.

All classes will run out of 608 Degraw (except for those that usually meet in the Annex).

News and Notes

• From July 17th through August 28th, we’ll be offering an additional CrossFit Preteens (ages 8-12) class at 11am on Tuesdays to help keep your kiddos active over the summer. Go here to read more about our youth programs!
• 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 few weeks.

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Yesterday’s Results Board: Snatch | Tabata Double-Unders, Tabata Pistols
Zercher Squat Basics Breaking Muscle
Why Men and Women Are Always Equal in CrossFit CrossFit Journal

Power Snatch

Every Minute on the Minute x 3:
5 Power Snatches

Rest 1 minute, then…

Every Minute on the Minute x 3:
3 Power Snatches

Rest 1 minute, then…

Every Minute on the Minute x 3:
1 Power Snatches

Rest 1 minute, then…

Every Minute on the Minute x 3:
3 Power Snatches

Rest 1 minute, then…

Every Minute on the Minute x 3:
5 Power Snatches

Choose a challenging load for each 3-minute EMOM. The intention is to add load from the fives to the triples, and then again on the singles, dropping weight for the triples and fives on the way down the ladder.

Post loads to comments.
Exposure 7 of 8

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Metcon

Tabata Double-Unders or Single-Unders

Rest 1 minute, then…

Tabata Pistols or Squats

Score total reps for each tabata. Sub Singles for Dubs as needed, and be sure to hit full depth and extension on all of your Pistols or Squats. If performing Pistols, alternate legs each rep.

Post reps and Rx to comments.

Thanks to everyone who came out for our potluck in Prospect Park yesterday afternoon. You can check out more of Robert C.’s photos on our Flickr account! 

September 22nd and 23rd: Birthfit Coach Seminar at CFSBK

The BIRTHFIT Coach Seminar is a strength and conditioning seminar for those who train (or might one day train) pregnant and postpartum athletes. This is for coaches, personal trainers, and anyone who works with women in the fitness world. This seminar is unlike anything else out there!

Format: 8:00 am – 6:00 pm on Saturday, September 22nd  & Sunday, September 23rd
Price: $599

OBJECTIVES OF THE BIRTHFIT COACH SEMINAR:

• Learn basic anatomy and physiology associated with a woman’s body, pregnancy, birth, and postpartum.
• Understand the BIRTHFIT definition of “core” and discover the origins of functional movement and breath; integrate these principles into both prenatal and postpartum training.
• Explore the idea of fitness, strength, and conditioning specifically in the context of labor and delivery; understand the need to move with intention and train for birth. The intention is quality over quantity; it is not what you do, but how you do it.
• Understand beneficial movements and movements to avoid for specific trimesters.
• Facilitate a woman’s respect for her body and make space for her instincts—this trust starts in the gym. AWARENESS.
• Gain a respect for the uniqueness of both the birth and postpartum healing processes.
• Each woman has her own healing process and timeline.

Register Here!

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Yesterday’s Results Board: Pull-Ups, Thrusters, Row, Burpees
Why Do I Yawn When I Lift? BarBend
Improving Overhead Strength and Stability The Barbell Physio

WOD 7.21.18

For Time:
50 Pull-Ups
50 Thrusters 45 lb
50 Calorie Row
50 Burpees

Rest 5 minutes, then…

For Time:
30 Pull-Ups
30 Thrusters 45#
30 Calorie Row
30 Burpees

Sub Jumping Pull-Ups as needed for Pull-Ups. Use an empty bar for the Thrusters, no bailing. If you’re new, scale the volume (40 /20, or 30/15) as appropriate.

Post time and Rx to comments.

TODAY: Prospect Park Potluck!

We are hosting a potluck at Prospect Park today from 2 to 6pm. We would love to see you there with your families, friends, and a few snacks or dishes to pass around and share! We’ll bring a few games to play, but if you have any of your own that you are particularly fond of, feel free to bring them along as well! We had a GREAT turn out at our last picnic so don’t miss out! Come meet more members of your community and enjoy an afternoon in the park with us! What better way to spend a Saturday?

We’ll be on the hill south of the Picnic House (most easily accessible via the 5th Street/Litchfield Villa entrance). Bring a dish, drink, or game to play. Friends, family, and dogs are welcomed, as always. We can’t wait to see you there!

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The First Rep Is an Increment of the Next 1,000 Breaking Muscle
How Enslaved Chefs Helped Shape American Cuisine Smithsonian

Coach Lauren and KLove representing CFSBK at Yosemite National Park. Going somewhere cool this summer? Send photos of yourself repping CFSBK at said locale to Josh [at] CrossFitSouthBrooklyn.com! 

This Week at CFSBK in Review

1. We’re hosting a potluck at Prospect Park tomorrow! We would love to see you there with your families, friends, and a few snacks or dishes to pass around and share. We’ll be on the hill south of the Picnic House (most easily accessible via the 5th Street/Litchfield Villa entrance) from 2pm to around 6. Bring a dish, drink, or game to play. Come meet more members of your community and enjoy an afternoon in the park with us!

2. Worm is our July Athlete of the Month. Read the interview to find out how this social worker and dedicated CFSBKer got her nickname. Congrats, Worm!

3. This video could save your life. Ok, well, maybe not your life… but definitely your hands! In this week’s video, Coach David explains the difference between a tension grip and a compression grip and when we should use each.

4. We’re approaching 6500 followers on Instagram. Give us a follow to help us get there, and hey, don’t forget to follow us on Facebook, too!

5. From July 17th through August 28th, we’ll be offering an additional CrossFit Preteens (ages 8-12) class at 11am on Tuesdays to help keep your kiddos active over the summer. Go here to read more about our youth programs!

6. Want to get better at Olympic lifting? Don’t forget that we’ve added 2 additional Next Level Weightlifting Club classes from 12 to 1:30pm on Wednesdays and Fridays!

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Why Barbells for Aging Trainees Starting Strength
The Logic Puzzle You Can Only Solve with Your Brightest Friend Nautilus

 

Power Clean and Push Jerk

Every Minute on the Minute x 3:
5 Power Clean + Push Jerks

Rest 1 minute, then…

Every Minute on the Minute x 3:
3 Power Clean + Push Jerks

Rest 1 minute, then…

Every Minute on the Minute x 3:
1 Power Clean + Push Jerk

Rest 1 minute, then…

Every Minute on the Minute x 3:
3 Power Clean + Push Jerks

Rest 1 minute, then…

Every Minute on the Minute x 3:
5 Power Clean + Push Jerks

Choose a challenging load for each 3-minute EMOM. The intention is to add load from the fives to the triples, and then again on the singles, dropping weight for the triples and fives on the way down the ladder.

Post loads to comments.
Exposure 7 of 8

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AMRAP 7 Minutes:
7e Suitcase Reverse Lunges
7 Ring Rows

Choose challenging load (dumbbells or kettlebells) for the Lunges and angle for the Ring Rows that allows you to move unbroken. Be strict on the Ring Rows.

Post rounds, reps, and Rx to comments.

Want to get better at Olympic lifting? Don’t forget that we’ve added 2 additional Next Level Weightlifting Club classes from 12 to 1:30pm on Wednesdays and Fridays

This Saturday: CFSBK POTLUCK IN THE PARK

This Saturday, July 21st, we will be hosting a potluck at Prospect Park. We would love to see you there with your families, friends, and a few snacks or dishes to pass around and share! We’ll bring a few games to play, but if you have any of your own that you are particularly fond of, feel free to bring them along as well! We had a GREAT turn out at our last picnic so don’t miss out! Come meet more members of your community and enjoy an afternoon in the park with us! What better way to spend a Saturday?

We’ll be on the hill south of the Picnic House (most easily accessible via the 5th Street/Litchfield Villa entrance) from 2pm to around 6. Bring a dish, drink, or game to play. Friends, family, and dogs are welcomed, as always. We can’t wait to see you there!

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Yesterday’s Results Board: Squat / DB Row | Run, KB Swings
Can Exercise Really Help with Anxiety? Refinery29
Why Does Lactic Acid Build Up in the Muscles? And Why Does It Cause Soreness? Scientific American

BACK SQUAT + FRONT SQUAT / 3-POINT DUMBBELL ROW SUPERSET*

A1) Back Squat + Front Squat:
3 x 4

A2) 3-Point Dumbbell Row:
3 x 4

*Perform 2 work sets of Back Squats followed by 1 work set of Front Squats. Each Squat set is supersetted with Dumbbell Rows. Use a “slower down, faster up” tempo for both lifts, and go heavier than last week. Rest 30 seconds to a minute between movements.

Post loads to comments.
Exposure 7 of 8

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3 Rounds for Time:
400m Run
21 Overhead Kettlebell Swings 24/16kg

This should be a fast one, the intention is to run fast and go unbroken on the Swings if you can. Scale the runs to 270m and the load on the kettlebell as needed to keep your intensity up.

Post time and Rx to comments.

CFSBK OG Samir C. and Ayana (one of our CrossFit Kids!) at the summit of Gray’s Peak in Colorado. “We were on the 4-mile trail at 6:15am, and on the summit shortly before 10am,” Samir reports. “Noor A. carried on and hiked Torrey’s Peak while Ayana and I returned to the car by 1PM. Noor returned half an hour later. A great day out; Ayana rocked it.”

August 26th: CrossFit Strongman Course at CFSBK

On Sunday, August 26th, CFSBK will host a CrossFit Strongman Specialty Course seminar.

This one-day course is for athletes and coaches who want become more proficient with strongman movements. The typical strongman competition consists of five events in one day, and each event is less than 60 seconds. This is a perfect – and fun – way for CrossFitters to increase strength without using a barbell. Because of the often-awkward size, shape and consistency of the objects in strongman, the lifts tend to have less efficiency than those done with a barbell. These loads challenges the neuromuscular system in a way a barbell cannot and better mimic challenges found outside the gym. Participants learn to lift Atlas stones, carry a yoke and farmers handles, flip tires, and clean and press odd objects such as a log, keg, anvil or stone at their relative level of strength. Additional topics discussed include how to incorporate these movements into CrossFit workouts.

The Strongman Course teaches participants:

1. Safe, proper and efficient movement using strongman objects
2. How to coach strongman movements
3. How to incorporate Strongman training methodology and programming

Register Here!

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Yesterday’s Results Board: Rest Day
The World Cup in Photos The Players’ Tribune
Bodybuilder Strong, But Now What?

This video could save your life. Ok, well, maybe not your life… but definitely your hands! Those are also important. In this week’s video, Coach David explains the difference between a tension grip and a compression grip and when we should use each

SATURDAY: CFSBK Potluck in the Park

Celebrate mid-summer with your CFSBK buds. This Saturday, July 21st, we will be hosting a potluck at Prospect Park. Come lounge on the grass, throw some frisbee, pet some dogs, toss the ol’ pigskin, and hang out with your gym buds. What better way to spend a Saturday?

We’ll be on the hill south of the Picnic House from 2pm on. Bring a dish, drink, or game to play. Friends, family, and dogs are welcomed, as always. We can’t wait to see you there!

News and Notes

• We’re approaching 6500 followers on Instagram. Give us a follow to help us get there, and hey, don’t forget to follow us on Facebook, too!
• Want to get better at Olympic lifting? We’ve added 2 additional Next Level Weightlifting Club classes from 12 to 1:30pm on Wednesdays and Fridays. 

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I’m So Sick of Your Sloppy Reps Catalyst Athletics
Drink Up! NY Times

Bench Press / Dumbbell Front Rack Step-Ups Superset*

A1) Barbell Bench Press:
3 x 4

A2) Dumbbell Front Rack Step-Ups:
3 x 4

Use a controlled “faster up-slower down” tempo for both movements. Go heavier than last week. Use a box height that allows for “squat depth” on the working leg.

*Warm up and then perform a set of Bench Presses, followed by a set of Dumbbell Front Rack Step-Ups. Repeat for 3 work sets of each, resting 30 seconds to a minute between movements.

Post loads to comments.
Exposure 7 of 8
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For Time:
50-40-30-20-10 Double-Unders
21-18-15-12-9 Burpees

Sub 2x Singles for dubs as needed, and to 15 through 3 on the burpees to keep intensity up.

July Athlete of the Month: Sara “Worm” Tarullo

By Chris Fox

It can sometimes feels like a broken record, but it’s true. We’re fortunate to have so many great Athlete of the Month options on Degraw Street. This month I got to sit down with long time member and winner (to my mind) of the Most Encouraging Athlete of the Decade award, if we had one. From just about day one she’s gone by a nickname in the gym, so ladies and gents… here’s Worm!

Fox: Thanks for sitting down with me, and congrats! I’m glad we finally caught up with each other. So, how’d you begin your journey here?

Worm: Thank you! I’m so, flattered that you guys thought of me for this, it’s really great. I took my Foundations in early 2011—February, I think. I’ve always been a swimmer and had been doing that as my main form of exercise, but long story short, I came to realize that I was having some significant allergic reactions to the pool environment. I was sort of thinking about trying something else anyway, so the allergies just pushed me along. I knew someone, my friend Carrie, who was working out here at the time and also knew I wanted to do a group activity. I’d worked out at other gyms for a few years, and even worked at a YMCA, but just working out was never fun for me. I was excited to try CrossFit! I started with 2x/week right after wrapping up my Foundations course.

Fox: What were your initial impressions of the gym?

Worm: It was sort of intimidating! I had never squatted before, never even considered it, so David was the first person to teach me how to do that at the Intro Class. Some stuff was familiar to me [Worm won an award in 2nd grade for being the first girl in her school younger than 3rd grade to be able to climb to the top of the ropes!—CF], but lots of it was not. I was excited to see Pull-Up bars and climbing ropes, but throwing around barbells and swinging kettlebells were not things I’d ever tried. Aside from that, there was this whole different language that surrounded barbell training: Hangs, Powers, Cleans, Snatches, Jerks. It took a while to learn it all. And when I say “a while,” I mean about 2 years.

Fox: How’d you end up with your nickname?

Worm: Ha! There were 3 Saras in my Foundations class, and I was the 3rd to be introduced. For some reason my old nickname from Girl Scout sleep-away camp, “Worm,” came to me to set myself apart. I always thought worms were cool and would dig them up to sort of keep them as pets, hence the nickname.

Fox: That’s funny! I always figured it was because you were somehow “wormy,” but couldn’t figure out what that might mean. Were you an athletic kid?

Worm: I guess I was. I ran school track and cross country, and eventually found swimming which was the sport I was best at and even won a few meets in. I was pretty tomboyish and definitely made more friends with boys than girls, so I played all the typical neighborhood games with them like manhunt, spud, or whatever. I basically ruled the playground.

Fox: Oh man, I used to LOVE manhunt! Where’d you grow up?

Worm: I grew up in Jericho, Long Island, the oldest of 3 siblings, all brothers. My family is still there. It was a nice enough place to grow up but most of my positive experiences were pretty relegated to my block and playing with the kids on it. I stayed in Long Island for college and attended Stony Brook University and lived on campus.

Fox: Have you always lived in New York then?

Worm: Mostly, but I did live in North Carolina for a while. In 2008 my best friend Mike and I spent some time hiking a section of the Appalachian Trail. We covered about 200 miles in just over 6 weeks, winding up in Hot Springs, North Carolina, just outside of Asheville. That hike, that time in my life, was amazing and I’m so thankful for the memories I have from it. Every day was a new adventure. We’d be moving all day and winding up exhausted by nightfall, spending most nights playing spit by a fire. At one point we had chosen to end the hike and spend our last few weeks in one place, which is how I ended up really liking Asheville. SO much so that I figured “why not move here”? I did, for about six months, but eventually came back to New York for a job.

Fox: I love Asheville, too, though they complain there are too many Brooklynites moving in. 😉 What do you do for work?

Worm: I’m a social worker at Quest To Learn Middle School in the city. I’ve worked in public schools for 14 years now and really love it. As a social worker, I really get to know the kids and their parents in a way that their teachers and administrators might not. Most of the kids are dealing with a variety of challenges, and I feel very honored to be part of the process, to be able to be make a positive difference in their lives to the best of my capacity. Quest to Learn is a really incredible school, with a philosophy that kids learn best when they are engaged in play. The principal is a fantastic human and one of my personal heroes. I’m excited to say that last year I also began coaching the middle school track and field team! It’s rewarding work that gives me that great feeling of making a difference. And best of all, I get to use all of the stuff we do here at the gym. The track kids know how to Air Squat, do Burpees, and sometimes we even do Pull-Ups on the scaffolding across from the school.

Fox: Your positivity and passion for your work really comes through in how you speak about it, which is very inspiring. I hope it comes through in the article. I understand you and I both celebrate wedding anniversaries in a few days and 10 years apart. Congrats! How’s you guys meet?

Worm: Yes! I met my wife, Hope, a few years ago at a friend’s birthday party. It was memorable for meeting her, but also because it was in a crappy diner. We laugh about it and still can’t figure out why this mutual friend had their party at a crappy diner, but whatever. Hope and I actually got into some heated dialogue at that party based on the fact that I work in public schools and she’s in the private education sector (in addition to being a yoga teacher). Luckily there was mutual respect, and in the end a mutual attraction. We’d been friends for about a year when a minor tragedy gave me the opportunity to show my affection. I heard that Hope had broken her foot in a fall and decided that sending her flowers would be my way in. It worked! She called me, thanking me for being so sweet, and the rest as they say is history. Funny thing is, she later confessed that the break happened when she fell checking a text message from me while walking down the stairs at school! We were married just over a year ago on July 2, 2017.

Fox: What a lucky break? Haha, sorry! What a sweet and funny story. What do you do for fun outside of work and the gym?

Worm: I’ve been getting back to a little swim practice, though I still can’t go all the time. I’m an avid reader, mostly novels and only one at a time, and I typically enjoy more upbeat topics. I also love to hike and ride a bike. Commuting via bicycle terrifies me but my brother, Dave, and I have been doing the 5 Borough Bike Tour for years now, and I always look forward to Summer Streets. I realize that I’m basically still just a kid and just love to play. In very exciting news, Hope and I are moving into a bigger apartment because we are planning to begin going through the adoption process and are hoping to share a home to two kids sometime soon!

Fox: That’s so amazing! I think the fact that you’re still a playful kid at heart will help make you a great mom. Getting back to gym stuff for just a minute, what are some things you’ve worked on in CrossFit over the years?

Worm: Something I like about it is there’s always some goal to be working on. When I started CrossFit I was doing knee Push-Ups, and now I’m able to do a 20 in a row on my toes and a few Dips. I would love to progress that to a few Handstand Push-Ups. I think I might have the strength, but I am working on my fear of being upside down. I used to be able to do one Pull-Up, and now I can do them with added weight! So, maybe a Bar Muscle-Up would be nice?

Fox: Your success alone would be plenty for some people! What keeps you coming back?

Worm: Just coming to the gym means so much to me. I’ve got close friends here, both that I had and have made. Sasha (former Athlete of the Month) was the officiant at my wedding! And I’d like to publicly thank Coach Brett, who always goes the extra mile at Short Circuit. I appreciate how CFSBK has helped me to be strong and resilient both physically and emotionally, because that’s what the culture is about. It’s not about losing weight or looking a certain way; it’s about being a better version of you however you choose define that. The fundraisers the gym participates in speak volumes about what this community values. The not-so-little things like Iron Maidens and seeing women come together for each other, and how the gym puts its values right up front on the blog and at the entrance to the physical space means a lot to a lot of people I think.

Fox: Thanks, Worm. I couldn’t agree more. I’ve really enjoyed this interview. Last question! What should we be looking for in a future AOM?

Worm: Someone who’s encouraging, shows a willingness to help, and is here to have some fun!

News and Notes

• From July 17th through August 28th, we’ll be offering an additional CrossFit Preteens (ages 8-12) class at 11am on Tuesdays to help keep your kiddos active over the summer. Go here to read more about our youth programs!
• Thanks to everyone who came out to watch the World Cup final yesterday!

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How One of Brazil’s First Openly Gay Soccer Referees Changed the Game Atlas Obscura
The Only Number That Matters Players Tribune (video)

Snatch Balance / Overhead Squat

Performance
Snatch Balance:
5-3-1-1-1

Build to a heavy single.

Fitness
Tempo Overhead Squat (3211):
2-2-2-2-2

Build to a heavy double.

Post loads to comments.
Exposure 6 of 8

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5 Rounds or 20 Minutes:
3-5e Turkish Get-Ups
5-8 Strict Pull-Ups
300m Row

Post work to comments.

TODAY: World Cup Final at CFSBK

We’ll be showing today’s World Cup final between France and Croatia on our big, huge screen at 597. The match starts at 11am. Bring food, drinks, and friends. All are welcomed!

News and Notes

• Today’s 11am CrossFit Kids class is cancelled.
• Next Saturday, July 21st, we will be hosting a potluck at Prospect Park. Come lounge on the grass, throw some frisbee, and hang out with your gym buds. What better way to spend a Saturday?

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Yesterday’s Results Board: Partner WOD
The Odd History of the Adirondacks JSTOR Daily
The Benefits of Sun Exposure OPEX