Rest Day
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.
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Another satisfied NLWC member: Kate Tk. competing in her first Olympic weightlifting meet at Murder of Crows this past weekend. Kate says: “Best thing about my first weightlifting meet? It! Was! Fun!”
Next Level Weightlifting Club: A Q&A with Coach Frank
Our Next Level Weightlifting Club offers Olympic lifting (the Snatch and the Clean and Jerk) with strength training and mobility all in one. Weightlifting classes will be held in two- or one-and-a-half hour windows and taught by Coach Frank Murray. We’re sure you have more questions, so today’s we’re happy to bring you a Q&A with Coach Frank, who is a 5-time Nationals medalist. Let’s go!
What is Next Level Weightlifting Club?
NLWC is an Olympic-style weightlifting program that focuses on the improvement of the Snatch, Clean, and Jerk.
Does the program only focus on the Olympic lifts?
No, NLWC is an all-inclusive strength program. Olympic lifting is not all technique. It is a combination of strength, technique, power, speed, flexibility, and coordination! For this reason we train a variety of exercises to enhance these modalities.
What lifts are trained in the Next Level Weightlifting Club program?
Beyond the Snatch, Clean, Jerk, and their variants, there is a strong emphasis on strength development. Back Squats, Front Squats, Pulls, Deadlifts, and Presses are the most common accessory lifts we train. While I say “accessory,” don’t be fooled. Weightlifters need to be strong to lift weights overhead, and it takes a lot of strength work to lift big! We Squat 3 days per week and Pull and Press 2 days a week.
Is this program for advanced lifters only?
Not at all! In fact, it’s preferable to start as soon as possible, when you are just learning how to lift. Learning the lifts from the start helps to establish proper movement patterns. One of the biggest mistakes people make is trying to be good before joining. People that come later in the process may have to unlearn poor patterns. This is much more easily corrected the earlier you come!
Can Weightlifting help me improve my overall fitness?
Ask Mat Fraser. He was an Olympic weightlifter! To Snatch, Clean, and Jerk with proficiency you need to have strength, power, speed, flexibility, and coordination. These are exactly what Olympic lifting and Next Level Weightlifting develop! Being stronger, more powerful, more coordinated, and more flexible will absolutely improve your Fitness. But I’ll tell you what’s more: Learning how to lift properly, teaches you how to lift efficiently, helping you save energy during long WODs, reducing technique breakdown under fatigue, and decreasing the likelihood of injury from technique breakdown.
What does a class look like?
Classes are 2 hours in length. For those in the program, there is a Facebook group where the weekly program is sent out to all the members. While we have a designated start time, you can come at any time during the 2 hours to complete the assigned workout. During that time, I am walking around class giving feedback and instruction.
Do I have to choose between CrossFit and Olympic weightlifting?
No, in fact we created the Unlimited NLWC membership for just that reason. The form of training a person choose has benefits and tradeoffs. Weightlifting and CrossFit both have benefits that shouldn’t be thrown out at the expense of the other. The Unlimited weightlifting membership allows you to do both Weightlifting and CrossFit group classes so you can reap the benefits both bring to your health and fitness!
What day’s and times does the class meet?
The program is 3 days per week. We meet Mondays and Wednesdays from 7-9pm and Fridays from 6-8pm.
Do I have to do the whole 3 days program?
No, there are also options for a 2 -day membership, 10-class punch car, and drop-ins as well.
How big is the average class?
While it varies from class to class, 5-8 people is average. Because Weightlifting can be technically intensive, we try to keep the classes smaller to maximize individual feedback. Think of it as small group training!
Thanks, Frank! To learn more about Frank and to see membership options and pricing, check out the NLWC program page!
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Yesterday’s Results Board: Kettlebell / Dumbbell Complex | Muscle-Ups
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Dumbbell / Kettlebell Complex | WOD 12.3.18
Dumbbell / Kettlebell Complex
12-16 Dumbbell Bench Press
16-24 Double Kettlebell Rack Walking Lunges
Work up to a challenging load on each. Rest as needed between movements.
Post loads to comments.
Exposure 1 of 8
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Performance
AMRAP 10 Minutes:
1, 2, 3, 4… adding 1 rep per round of…
Muscle-Ups
Perform 10 Russian Kettlebell Swings at 32/24kg after each round.
Fitness
AMRAP 10 Minutes:
1, 2, 3, 4… adding 1 rep per round of…
Strict Pull-Ups / Ring Rows + Ring Dips/Push-Ups
Perform 10 heavy Russian Kettlebell Swings after each round.
Post rounds, reps, and Rx to comments.
Do we need this sweet cable machine? No, but it does have many great applications and is just one more tool in our ever-expanding fitness arsenal. Only the best for our members!
Upcoming Training Cycle Template
Training Cycle Dates: M 12/3/18 – Su 1/27/19
Goals: To build upon the unilateral strength work from the previous cycle, with an eye toward proficiency and stamina in these movements as they appear in the CrossFit Open. To develop the ability to express near maximal strength and execute higher skill gymnastics movements in a fatigued state, as they generally appear in the Open.
Monday
Dumbbell / Kettlebell Biased Strength / Stamina / Balance Training
Varied complexes and supersets with a focus on unilateral loading and bodyweight training.
Wednesday
Deadlifts, Back Squats, and Front Squats in EMOMs and Metcons
Thursday
Snatches in EMOMs and Metcons
Saturday
Monster Metcon
Partner, team, and/or longer duration workouts
Sunday
Clean and Jerks in EMOMs and Metcons.
What are your goals for this 8-week training cycle? Tell us in the comments, and don’t forget to write them on the board by the bathrooms in 597!
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Yesterday’s Results Board: Snatch | Box Jump Overs, Toes-to-Bars, Kettlebell Swings
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Power Snatch | WOD 12.2.18
Power Snatch
Every Minute on the Minute x 4:
3 Power Snatches
Work up to a medium-heavy triple.
Rest 2 minutes, then…
Every Minute on the Minute x 4:
2 Power Snatches
Work up to a medium-heavy double.
Rest 2 minutes, then…
Every Other Minute on the Minute x 8:
Power Snatch
Work up to a heavy single for the day. Focus on properly consistent footwork and pulling under the bar enough to receive it. Press outs are misses.
Post loads to comments.
Exposure 8 of 8
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3 Rounds for Time:
15 Box Jump Overs 24/20
12 Toes-to-Bar
9 American Kettlebell Swings 32/24
Post time and Rx to comments.
CFSBK at Murder of Crows: Day 2
Yesterday, Coaches Chris and Jess Fox and front desker Kate Tk. competed at the USA Weightlifting Murder of Crows Open.
Today, Chris and Jess will be competing in the USA Powerlifting Murder of Crows Open along with Leah D., Charlie N., and Amy M. (pictured above). Having completed both days, Chris and Jess will have done a Super Total. Let’s show everyone some love in the comments!
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Yesterday’s Results Board: Team Metcon
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WOD 12.1.18
Team Metcon
In teams of 3 with one partner working at a time, complete the following…
For Time:
2100m Row
180 Double-Unders
150 Dumbbell Thrusters
120 Pull-Ups
90 Burpees
45 minute cap
The work does not have to be split evenly. Scaling for Double-Unders is 2 x Singles. Choose a dumbbell load that will allow you to perform sets of 5-10 reps or more throughout. Scaling for Pull-Ups is Jumping Pull-Ups.
Post time, Rx, and partners to comments.
CFSBK at Murder of Crows
This weekend Coaches Jess and Chris Fox are competing in competitions at Murder of Crows Barbell Club along with a few other CFSBKers.
On Saturday, Chris, Jess, and Kate Tk. are competing in the Olympic weightlifting meet. On Sunday, Chris, Jess, Leah D., Chainsaw Charlie, and Amy M. are competing in the powerlifting meet. Chris and Jess are doing both, which they’re calling a Supertotal.
Let’s show them some love in the comments!
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Yesterday’s Results Board: Rest Day
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Where Are All the Black Coaches? The Players’ Tribune
Rest Day
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.
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Toni with a new 1RM Lynsey Press. Keep an eye out for her inevitable Keith Press!
This Week at CFSBK in Review
1. On Monday, we told you about CFSBKer Saul Melman’s interview with the writer A.M. Homes in Bomb magazine, which focuses on the relationship between his two professions (doctor and artist). It’s a terrific read!
2. Got something of note going on in your life? Let us know! We want to hear about your promotions, events, art, personal victories, discoveries, media campaigns, and small government coup d’états, or you can just share interesting links. We also always love hearing about any CrossFit/athletic-related goals and accomplishments. Send awesomeness to Josh [at] CrossFitSouthBrooklyn.com.
3. Happy 80th birthday to the matriarch of CFSBK, the one and only Constance! “CT” is an inspiration and role model for us all.
4. Do you subscribe to our newsletter? Please do to get monthly updates on general gym happenings, blog highlights, and programming info! Our winter edition, which will feature a message from Captain Osorio himself, will be out next week. Sign up HERE or via the link on the sidebar to the right.
5. On Wednesday, we got to know sometimes Wicked Witch and sometimes front desker Carla S. (aka “Sticks”) in a new installment of our Behind the Desk series.
6. Join Stacey C. for a women’s yoga retreat in the Catskills from February 1st to February 3rd! For more details and teacher bios click this link, check out the evite, or contact Stacey at staceylcerv [at] gmail.com.
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Yesterday’s Results Board: Power Clean and Push Jerk | Tabata Burpees and Box Jumps
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Clean | WOD 11.29.18
Power Clean and Push Jerk
Every Minute on the Minute x 5:
3 Power Clean and Push Jerks
Work up to a medium-heavy triple.
Rest 2 minutes, then…
Every Minute on the Minute x 5:
2 Power Clean and Push Jerks
Work up to a medium-heavy double.
Rest 2 minutes, then…
Every Other Minute x 8:
Power Clean and Push Jerk
Work up to a heavy single for the day. Focus on properly receiving the bar in the Clean. Press outs are misses.
Post loads to comments.
Exposure 8 of 8
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Tabata Mash Up
Alternating Tabata Rounds of:
Burpees
Box Jumps
Post work to comments.
Winter is coming… sorry, we mean our winter newsletter is coming!
Subscribe to Our Newsletter!
Do you subscribe to our newsletter? Please do to get monthly updates on general gym happenings, blog highlights, and programming info! Our winter edition, which will feature a message from Captain Osorio himself, will be out next week. Sign up HERE or via the link on the sidebar to the right.
And hey, while you’re at it, be sure to like us on Facebook and follow us on Instagram!
News and Notes
- Leah, our in-house massage therapist, will be away from December 4th through the 12th, but she has slots open this week if you want to get an appointment in before she leaves. She is also offering extended availability from 9am to 8pm this Friday, November 30th. To learn more about Leah and her services, check out Sunday’s post!
- Join Stacey C. for a women’s yoga retreat in the Catskills from February 1st to February 3rd! For more details and teacher bios click this link, check out the evite, or contact Stacey at staceylcerv [at] gmail.com.
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Yesterday’s Results Board: Back Squat / Front Squat | Good Mornings / Knees to Elbows
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Back Squat / Front Squat | WOD 11.28.18
Back Squat/Front Squat
Heavy Singles
Warm up and work up to a heavy single for the day on both the Back and Front Squats. Aim to take 2-4 attempts for each. Stop if you miss a weight either on technique (depth, poor position, etc.) or a straight up fail twice or if you just know you’re done. Use spotters on all Back Squat sets. Use your heaviest triples from the Performance track as a starting place, or a little heavier than your heaviest 5s on the Fitness track.
Post loads to comments.
Exposure 8 of 8
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4-5 Sets:
20 Banded Good Mornings
10 Strict Knees-to-Elbows / Hanging Knee Raises
Use a light enough band for the Good Mornings to get through the sets without much difficulty. Control the eccentric on the Knees-to-Elbows / Hanging Knee Raises.
Post work to comments.
Carla looking a little different than she does at her CFSBK job
Behind the Desk: Carla Stickler
Over the coming weeks you can look forward to new installments of our Behind the Desk series, about our beloved and much appreciated front desk staff! These CrossFitters take care of the important duties of checking in our members, handling walk-ins, tidying up after classes, and so many other things that it would take forever to list them. They are the glue that holds this gym together. Last time, we introduced you to Rachel C. This time, let’s learn more about…
Name (and any nicknames):
Carla Stickler (“Sticks”—David’s nickname for me as of this week)
Where were you born and where did you grow up?
Oak Park, IL
How long have you been CrossFitting?
Since February 2018. I’m a newbie.
What are you up to when you’re not at 597 Degraw Street?
I’m an actor and a singer. I’ve been with the Broadway company of Wicked since 2010 and sometimes fill in for vacations. I also run my own voice studio in Park Slope and teach at CAP21/Molloy College. Looking for a voice teacher? Hit me up!
What’s the first movie or album you ever loved?
Tiffany. First cassette tape I ever had. I was obsessed with her!
Favorite and least favorite lift:
Back Squats are my fav and Snatches are my least fav.
What’s your hidden talent?
I do pottery, like wheel throwing. It’s a hobby I’d like to transition into a job one day. You can follow my pottery Instagram page @sticklermade.
Program your dream workout:
Is this a joke question?
Any front-desk public service announcements?
Telling me your last name is great when you are running late or want to buy a beverage real quick, but first names, too, please, at least until I get to know everyone (especially since there are soooo many people with your last name in the system, even the unique ones. You’d be surprised!).
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Yesterday’s Results Board: Rest Day
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Rest Day
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.
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Happy 80th birthday to the matriarch of CFSBK, the one and only Constance! “CT” is an inspiration and role model for us all. Show your love in the comments!
Want to Explore the World of the Rings?
Join guest gymnastics Coach Ken Haller as he takes you through 4 weeks of gymnastics strength training! This 1.5 hour long class starts this Thursday, November 29th and will incorporate different facets of body weight strength training and movement. Sign up today!
Each class will focus on three to four distinct areas: warm-up and active mobility, rings skill work (Muscle-Ups, Levers, etc.), bodyweight strength conditioning, balance (on hands and feet), and flexibility. Students will be asked to have a goal or intention to focus on over the 4 weeks. Students can then focus on that goal outside of class.
Class Outline:
Rings
Support
Inverted Hangs
Back Levers
Muscle-Ups
Ring Routine
Balance
Headstand
Handstand
Mobility
When: 4 Thursdays from 7:30pm to 9:00pm (11/29, 12/6, 12/13, 12/20)
Cost: $100 for 4 weeks
Buy-in: Previously attended a rings class or 1 Pull-Up for women or 3 for gents
The class is capped at 8 participants.
More About Ken
Ken Haller was a nationally competitive gymnast in Newton, MA and at the University of Michigan. After graduating, Ken coached for eight years at Capital Gymnastics in Northern Virginia where he coached regional and national champions. His students have gone on to be NCAA champions and members of Cirque du Soliel. In searching for an activity to replace gymnastics, Ken filled the void with rock climbing and yoga for the past ten years and recently found CrossFit to round out his training.
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Yesterday’s Results Board: Kettlebell Complex | Burpees, Deadlifts
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Kettlebell Complex | WOD 11.26.18
Kettlebell Complex
7 Kettlebell Snatches
7 Kettlebell Windmills
Warm up and do a few sets at a challenging load for the day on the complex. Don’t go heavier than your less-dominant arm can handle.
Post loads to comments.
Exposure 8 of 8
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5 Rounds for Time:
10 Burpees
10 Deadlifts 225/155
The Deadlift should be medium-heavy and unbroken on the fast end. Set a slightly uncomfortable pace on the Burpees and try to hang on.
Post rounds, reps, and Rx to comments.
Some of Saul’s work on display at the 2016 CFSBK Art Show
Saul Melman in Bomb Magazine
Here’s something really cool: it’s CFSBKer Saul Melman in conversation with the writer A.M. Homes in a recent issue of Bomb. If you don’t know Saul, you should! He’s both an emergency room doctor and a working artist, so he might be able to save your life in more ways than one. The interview focuses, in part, on the relationship between those two professions. Here’s a snippet: “In the ER I’m experiencing a critical moment with people, when matter is spinning out of control. In the arena of the studio, I’m interested in creating a narrative that moves the curtain back to expose that vitality of matter, and to freeze those threshold moments in time.”
Saul’s work has been featured at our annual art shows, but if you want to experience more of it in person, his installation Central Governor (2010) is on display in the basement of MoMA PS1. How awesome is that?
News and Notes
- Got something of note going on in your life? Let us know! We want to hear about your promotions, events, art, personal victories, discoveries, media campaigns, and small government coup d’états, or you can just share interesting links. We also always love hearing about any CrossFit/athletic-related goals and accomplishments. Send awesomeness to Josh [at] CrossFitSouthBrooklyn.com.
- Coach Ken’s Rings Strength class starts this Thursday, November 29th. We only offer this class a few times a year, so get on it! Go HERE for more info and to register.
- Leah, our in-house massage therapist, will be away from December 4th through the 12th, but she has slots open this week if you want to get an appointment in before she leaves. She is also offering extended availability from 9am to 8pm this Friday, November 30th. To learn more about Leah and her services, check out yesterday’s post!
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Yesterday’s Results Board: Double-Unders, Power Snatches
Can Meditation Really Slow Aging? Mosaic
Interview with CrossFit Games Athlete Banned for PEDs Boxrox
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Skill: Toes-to-Bars
Every Minute on the Minute x 15:
1) 8 Thrusters 115/75
2) 6-12 Toes-to-Bars / Hanging Knee or Leg Raises
3) Rest
Choose the scaling option for Toes-to-Bars that allows you to maintain a good rhythm. The Thrusters should be medium-heavy and unbroken.
Post work to comments.
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Deadlift
15-9-3
Warm up and perform one heavy set of 15, then of 9, then of 3, increasing load on each set.
Post loads to comments.
Developing Your Pull-Up
By Christian Fox
Editor’s note: It’s the beginning of a new training cycle. Time to take stock and set goals! For many of us, that will involve the all-important Pull-Up. So today we’re bringing you a blog classic, “Developing Your Pull-Up.” This updated version was originally posed on 9.12.17. Enjoy!
There are a bunch of reasons to get better at doing Pull-Ups. For one, we do a bunch of them in CrossFit. They’re also a great way to increase the strength of your upper back, arms, lats, grip, and help to have a balanced and healthy shoulder girdle. You should be able to do strict Pull-Ups with a variety of grips, and once you can consistently do few Pull-Ups at a time it may be time to start working on the Kipping Pull-Up. Here’s how you’re going to get better, no matter where you are in the process.
Beginner (No Pull-Ups, or “I did one, once…”)
“A” Day)
3 Sets of 8 Reps of Either:
Ring Rows or Band-Assisted Pull-Ups.
Use an angle or band that makes completing all the repetitions challenging. Rest as needed between sets.
Followed by,
3 Supersets of 8 Reps of Either:
Dumbbell Curls (I know you’ve secretly wanted to do these anyway) or Dumbbell Rows
Dumbbell Bench Press or Dumbbell Floor Press
Choose a weight that feels like you could have done another rep or two at the end of the set. Take minimal rest between exercises in the superset.
“B” Day)
10 Sets of 2 Tempo Negatives
Using a box that allows you to stand and reach your a few inches north of your elbow to the bar, jump up and hold 2 second pause with chin over bar, then lower for 4 seconds down, using either a Pull-Up or a Chin-Up grip. A good way to structure these is do do the 2 reps every minute on the minute for 10 minutes. Yes, that seems like a lot of rest in between reps, and no, it’s not a lot of total reps. That’s a good thing, trust me.
Alternate between the A day and the B day with a day of rest between workouts. An example would be: Monday A – Wednesday B – Saturday A – Monday B – Wednesday A – Saturday B
Intermediate (Can do 3-5 pull-ups at a time)
Week 1: 6 sets of 2 reps. Rest 1 minute between sets. Perform twice a week.
Week 2: 5 sets of 3 reps. Rest 1 minute between sets. Perform twice a week.
Week 3: 4 sets of 4 reps. Rest 90-120 seconds between sets. Perform twice a week.
Week 4: 3 sets to failure. Rest 3 minutes between sets. Perform twice a week.
This program can be used until you have a set of 10 reps in the 4th week. If you don’t get the 10 reps in Week 4, restart at Week 1 and add a rep to each set. Week 1 would be 6 x 3, Week 2 would be 5 x 4, and Week 3 would be 4 x 5, then retest in Week 4.
End each session by practicing Kipping Pulls-Ups for a few small sets, no more than 5 sets and no more than 8 reps. Terminate the set if you fall out of rhythm. It’s all about developing a rhythm that you can control and maintain. Remember that a solid Kip uses your whole body and don’t forget that your abs need to be engaged throughout. If you fly open in the front of the Kip, you are leaking tons of energy away from the bar. Check out this video for a peek at what an efficient Pull-Up should look like.
Advanced (Can regularly do sets of 10 or more strict and/or kipping)
Congrats, you stud or stud-ette. You are now on your way to becoming elite! Don’t expect, however, that your Pull-Ups will magically become better if you don’t practice them. You should still be working on both strict and Kipping Pull-Ups. Mix up the grip that you use when you practice. Try these:
1) Once a week do a set or two to near failure. Start with a Pull-Up grip (hands outside shoulder width and palms away) and when you are 2 reps shy of failure switch to a Chin-Up grip (hands inside shoulder width and palms toward you). When you are 2 reps shy of failure switch to a mixed grip (1 palm in, 1 palm out) and do the same before switching again.
2) You can practice similarly by doing a set or two of max strict Pull-Ups, immediately switching to Kipping and again going till failure (or a rep shy of it).
3) Start doing weighted Pull-Ups/Chin-Ups, 3 sets of 5 reps, and seeing if you can add weight each week.
4) 30 seconds on/30 seconds off for 5 minutes of max reps kipping pull ups. The set ends if you come off the bar. Remember to stay engaged in the trunk. Don’t leak energy out in front. Remember this video.
5) Each time you’re in the gym do a 3-5 sub-max sets of Kipping Pull-Ups, trying to add a rep each time you do the drill. You want to feel fresh and stay shy of failure here. Terminate the set if grip becomes the limiting factor. Again, remember to stay engaged and not leak energy out of the front of the Kip.
6) If you have a solid Kip that just seems to go away on you when you get gassed, then try practicing your Pull-Ups under duress. Do 50 Double-Unders or sprint down the block and back followed immediately by a set of 10-15 Pull-Ups. EMOMs also work really well here.
Final Thoughts
If one of the days that you’re in the gym involves a lot of Pull-Ups, then consider that a replacement day for one of the days on the above programs. Also consider this: it’s no mistake that smaller, lighter people have an easier time with Pull-Ups. While the barbell exercises can be scaled easily to ability, calisthenics cannot. If you have some weight to lose, then a solid nutritional program can work in tandem with the above programs to help you achieve the pull up. Check out the folks over at Whole 9 or our buddy Robb Wolf for lots of info from simple tips to detailed programs to get you started. Three cheers to getting yer Pull-Ups up!
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Yesterday’s Results Board: Rest Day
Staying Mentally and Physically Healthy While Fitnessing Beyond the Whiteboard
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