FRONT SQUAT / SINGLE-ARM RING ROW SUPERSET*

A1) Front Squat:
4 x 10-12

A2) Single-Arm Ring Row:
4 x 10-12

Use a heavy load (or degree of difficulty for the Ring Row) for the rep range that allows you to move with perfect form, heavier than last week. Keep rest to a minimum, 30-60 seconds between movements.

*Warm up and then perform a set of Front Squats, followed by a set of Ring Rows, heavier than last week. Repeat for 4 work sets of each, resting 30 seconds to a minute between movements.

Post loads to comments.
Exposure 6 of 8

_____________________

3 Rounds for Time:
15 Deadlifts 185/125
9 Hang Power Cleans
6 Push Jerks

The barbell should be on the heavy side for you. Baller status for going unbroken, but definitely okay to break it up a bit, especially on the Hang Power Cleans.

Post time and Rx to comments.

Humans of Starting Strength: Bridget McBride

A new round of CFSBK’s Starting Strength Program cycles just started! Over the next few weeks, we’ll be bringing you some Humans of New York-style interviews with our Starting Strengthers. Who are these intrepid powerlifters? What brings them together? What is Starting Strength Program like? How is it different from other classes?  What kind of funny stuff does Coach Jeremy say in class? Let’s find out! For our first installment, we talked to Bridget M.

What are a few of the biggest things you took from or accomplished in Starting Strength?

My biggest takeaway from SS is that I do belong at this gym. I don’t have an athletic background and have not been ‘fit’ for most of my life. I had only been a member at CFSBK for less than 6 weeks before starting SS. I attended group classes irregularly, and as a result, while the coaches and classmates were always welcoming, I felt like an outsider who was never going to figure this out. Attending SS gave me confidence by helping me focus on a core set of lifts and see the objective progress from week to week. The work was definitely not easy, but having a structured format helped me to relax and learn that I love weightlifting and how amazing this gym is with its people, space, and equipment.

My most important ‘a-ha!’ lesson from SS is a better understanding of the zones where ‘mind over matter’ comes into play with lifting. The first time I learned that I could “keep on driving” past the point where I thought my arms could go on Bench Press was a total mind-blower! Insert metaphor for missed opportunities in life here…

How has the Starting Strength Program impacted your capacity in CrossFit group classes or in other fitness pursuits?

I have seen the impact of SS in all types of activities. Beyond the obvious peripheral muscles, I didn’t always give enough credit to how much core strength I was building along the way. I can bike much longer without flagging, I resumed running, and my joints are doing fine. My Push-Ups show better form. And most of all, I’ve become that “fun” girl at work that talks about weightlifting all the time.

What’s the culture like?

Another great aspect of SS: you need a good rest between sets, and so does your rack mate. Having time to chat with the same classmates over the course of 90 minutes over 8 weeks develops a nice camaraderie. Class is chatty and chill with moments of really dialing in and “going to work.” I now have an OG partner and friends to cheer on at the SS Totals.

Coach Jeremy’s low-key but attentive teaching style is great. My favorite quote: It was my 2nd class, and after my Low Bar Back Squat set, he says, “Bridget, you have a gift.”

*My brain freezes and internal monologue begins* “O.M.G. Am I, like, a lifting prodigy, and I don’t even know it? Have I found my secret superpower?!”

“Bridget, you have a gift. The gift of short femurs. Excellent for Squatting.”

Womp womp and haha classic Jeremy—warmly sarcastic, a master observer and interpreter of biomechanics who gives you personalized feedback so that together you can optimize your performance. My femurs and I are so happy we found SS!

News and Notes

• This Saturday’s 11am Active Recovery class is cancelled. Coach David will be at the CrossFit Games East Regional in Albany, racking up his 8th (!) year as Competition Director. Check out this post from a couple of years ago in which he reflects on this experience.
• Missing something? It might be in our most recent lost and found dump! You can also now see photos of our lost and found clear outs via the link under Member Resources. Be sure to claim your stuff at the front desk before we donate it to CHIPS!
• Registration for Coach Keith’s upcoming Active Life Strength classes is now open. These classes are sure to sell out, so hurry! See Monday’s post for details…

_____________________
Yesterday’s Results Board: Rest Day
Treadmills Were Meant To Be Atonement Machines JSTOR Daily
Respecting Your Body’s Signs: Lifting Heavy and Listening Closely Breaking Muscle

Photo by Robert C.

Athlete of the Month: Charles Smith

By Chris Fox

Charles has so many of the qualities that we coaches think make for a “super member”: someone who does that extra little bit to get the most out of their time spent at CFSBK, while enriching the experience of others as well. Showing up early to work on weaknesses, mindfully listening to and processing coaching, and being an all around positive classmate are just a few of those little things he does that get recognized. While you’ll find him to be generous with support and friendly banter, you don’t want to get caught in a rundown in midtown with him… or a fried chicken cook-off.

Fox: Congrats, Charles! I’m happy to say that you’re our May Athlete Of The Month. Thanks for taking the time to sit down with me.

Charles: Stop it… thank you. It’s really an honor, and I’m stunned.

Fox: When and how did you first wind up at CFSBK?

Charles: I remember exactly, because it was the Sunday of Super Bowl 50, in 2016. Oddly enough, I honestly couldn’t tell you how I found the gym.

Fox: What were you doing training-wise prior to CrossFit?

Charles: I was playing a lot of basketball at the time and going to the gym to support that. I’d go to the Y and do these “10 Exercises to Blahblahblah…” sort of programs straight from magazines, lots of dumbbells combined with the elliptical machine for cardio. I wasn’t making what I would consider progress and somehow ended up taking the Free Intro Class with David that Sunday. Right away I knew that not only could I get better training here, but that I would KNOW how to measure that progress.

Fox: Do you still play ball?

Charles: Not really. I still shoot around but my playing days are mostly behind me. I tore my MCL 2 months after starting CrossFit (an injury not related to the gym) and took it as a warning that I had played enough minutes in my lifetime. Honestly the injury ended up being a good thing for me. It removed some of my initial stubbornness about movements like Squatting, and gave me a fresh start to improve from.

Fox: What were your first impressions of the gym, how it operates compared to something like a YMCA? What made you join and stay?

Charles: I LOVED the systems and the overall process. I liked that right away there was an emphasis on becoming fitter, not just thinner. I work out not to lose weight or necessarily for vain reasons, but to DO STUFF. The emphasis on the doing of stuff here was refreshing. Other than that I thought it was clean and well organized. It just felt different than other gyms. The cycles, the way classes are run, and the variety of class options allows for one to truly receive individualized programming in a group setting. We’re all working together, but you can still choose your own path. I really nerd out when the programming cycles are released and set some individual goals to aim for during them. Plus, being someone who works primarily from home, I enjoy the social aspect of coming to this gym. It’s like the folks in 10am class are my office mates. Also, the coaches actually “coach” here. I’ve not been to many other CrossFit gyms but the coaches at some are definitely not as engaged as is the norm at CFSBK.

Fox: Where are you from originally?

Charles: I’m from Bucks County, Pennsylvania, just outside of Philly. I had a great childhood, and reaped all the benefits of growing up close to both the beach and mountains, and playing in a neighborhood filled with backyards. That being said, looking back it was a pretty insular experience of the world, being in a pretty homogeneous environment. I’ve always been a sports fan and was quickly drawn in to the intense sports culture that Philadelphia has, and I enjoy connecting with a wide variety of people through that. It may sound silly or clichéd, but sports can really connect people in meaningful way.

Fox: Were you an athletic kid?

Charles: I was always playing something. From organized team sports like basketball, track (long jump and triple jump), swim, and tennis. I did it all. If I wasn’t playing in a league I was playing in backyards.

Fox: I’ve seen you over at the Brooklyn Bridge fields with your own kids. Have you passed on the athlete gene?

Charles: I did, and I wasn’t the only one in my family to get it. My brother, who’s 11 months younger, is one of the best athletes I’ve even seen. He and I were pretty competitive with each other for a while but then gravitated to different sports. My daughter, Josie, is a fantastic track athlete and runs the 200 and 400. My son, Owen, is quite a basketball player. His high school team just wrapped up an undefeated season.

Fox: What do you do for work?

Charles: I’m a part of my family’s business, which is mostly real estate development now. I mostly spend my days now working with the venture capitalist firm, Social Starts. It’s really exciting work, and I’ve been part of some exciting companies over the years, like Etsy, for example. When I began with them we were a team of 6, and that number grew to over 75 in my time with them. I really enjoy the conversations I get to have with people who are so passionate about their ideas, and are willing to give all of themselves to make them work.

Fox: What do you do for fun when you’re not at the gym or trying to find the next big thing in tech?

Charles: I enjoy cooking a wide range of foods, and like taking on the challenge of “hacking” famous recipes. I’m pretty good at a Smashburger, can make a mean Shake Shack burger, but my biggest success has been Popeye’s chicken fingers. As I mentioned earlier, I’m a big sports fan and aside from rooting for my teams, I love the analytical side of sports. Data and how it affects team make-up, how GMs build successful teams. That sort of thing really interests me.

Fox: What’s something people might not know about you?

Charles: Hmmm… I’ve got a few things, I think. It’s pretty visible, but the Eagles tattoo on my right arm that I got this year is my first and only one. I ended up getting it through a bet of sorts with a cousin. I once chased a laptop thief through the Madison Square Park area, and caught him. I got the laptop back. I was also a large baby. 11 pounds, 8 ounces.

Fox: I love your tattoo story. First of more maybe? Back to some fitness stuff…what are your current gym goals?

Charles: I’ve had the same goal since day one, to be as prepared as possible when class begins. Currently that means working on hip and hamstring flexibility as well as in my ankles. I try to focus on a few weaknesses and address them automatically when I get to the gym. Movement-wise I’m trying to improve on the Snatch, like almost everybody. I look for drills and exercises that address my particular issues and incorporate them regularly. I’ve also finally begun to run again after a long time away from it, so I’m building up my distance there as well. I try to keep my gym goals action based, and let those actions lead to outcomes. Like, “what can I do” to achieve what I want, instead of focusing on the “want” part of it.

Fox: I like your thought process, Charles. That’s really great advice. Last question: What should we look for in an Athlete Of The Month?

Charles: Someone who is building their own fitness path but still part of the collective experience of CFSBK. Whether that means doing Starting Strength, Next Level Weightlifting, Short Circuit, or whatever. This place allows so many entry points to, and ways to express, functional fitness, so there are so many places to look. I also think the right attitude includes a willingness to fail. Friday Night Lights really showed this in spades. It wasn’t about winning, per se, in that it wasn’t about doing better than anyone else. Just showing up and doing your best was celebrated, and being willing to show up, do your best, and still fail can actually be a win in the larger sense.

_____________________
Yesterday’s Results Board: Bench Press / Lateral Lunge | Wall Balls, KB Swings, Burpees, Pull-Ups
Push Through the Pull Under Catalyst Athletics
How Darwin’s Theory of Evolution Evolved Smithsonian

Single-Arm Dumbbell Bench Press / Goblet Lateral Lunge Superset*

A1) Single-Arm Dumbbell Bench Press:
4 x 10-12

A2) Goblet Lateral Lunge (not alternating):
4 x 10-12

Use a heavy load for the rep range that allows you to move with perfect form. Keep rest to a minimum, 30-60 seconds between movements. Prioritize range of motion and stability over load on the Lateral Lunges. Good range of motion would have the femur of the “lunging” leg hit below parallel depth while maintaining a neutral spine. The foot of the opposite leg can stay flat or rotate up onto the heel, whichever feels more comfortable.

*Warm up and then perform a set of Bench Presses, followed by a set of Lateral Lunges. Repeat for 4 work sets of each, resting 30 seconds to a minute between movements.

Post loads to comments.
Exposure 6 of 8
_____________________

For Time:
50 Wall Balls 20/10, 14/9
40 Russian Kettlebell Swings 32/24kg
30 Burpees
20 Pull-Ups

Unbroken challenge, can you do it?

Post time and Rx to comments.

Photo courtesy of SuperCleary

Register for Active Life Strength!

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

PM Cycle
May 14th, 2018 – July 5th, 2018
Mondays from 7:30pm to 8:30pm
Thursdays from 6:30pm to 7:30pm
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.

News and Notes

• See Karina’s sketch show Raw Denim tonight at 7:30pm at Magnet Theater (29th Street & 8th Avenue). AND it’s Karina’s birthday, so there will be fun bar stuff afterwards!
• Interested in volunteering to help out at Iron Maidens? Fill out this form!

_____________________
Yesterday’s Results Board: Clean and Jerk | Run, Reverse Lunges, Sit-Ups
Is It Training or Exercise? Starting Strength
Cossack Squat Your Way to Strength Breaking Muscle

Clean and Jerk Complex

Every Other Minute on the Minute x 15:
Power Clean + Push Jerk +Split Jerk

Work up to a heavy but perfect load on the complex. No failing, no press outs.

Post loads to comments.
Exposure 5 of 8

_____________________

AMRAP 20 Minutes:
270m Run
20 Alternating Reverse Lunges
15 AbMat Sit-Ups

Aim to keep moving the whole time here. Work on minimizing the “little breaks” that often happen between movements on a workout like this. Be sure to stand all the way up with both feet together on the lunges, and to finish sitting tall, with elbows near the knees on the sit ups. Use an anchor for the sit ups if you need it.

Post work to comments.

Join Drs. Baraki and Feigenbaum for the Barbell Medicine seminar at CFSBK. The Barbell Medicine seminar attempts to integrate modern medicine and legitimate strength and conditioning together to provide the background knowledge, coaching strategies, nutrition and lifestyle modifications, and personal form corrections needed to work with folks who may have common health issues.

Our lectures revolve around the most common health issues seen in both primary care by clinicians and in the gym by coaches. We’ll cover the background epidemiology, pathophysiology, and available treatments including training, nutrition, and lifestyle modification so that the attendee is armed with an arsenal of information to put into immediate practice. Lecture topics include:

• Exercise Screening and Prescription
• Obesity, Insulin Resistance, and Diabetes
• High Blood Pressure
• Nutrition and Supplementation Prescription
• Programming for Strength and Conditioning
• Low Back Pain
• Osteoarthiritis
• Testosterone and Endocrine Abnormalities

Practical On-the-Platform Sessions consist of real-time coaching and lifting practice by the seminar attendee with feedback from our coaching staff. The ratio of attendees to coaches is 6:1 so you’ll definitely get enough personalized attention.

The sessions include:

• Squat
• Press
• Deadlift
• Bench Press

This seminar is directed at anyone to increase their knowledge base on common health issues, available interventions, lifting technique, and core strength and conditioning practices.

Spots are limited! Sign up today!

REGISTER HERE!

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Yesterday’s Results Board: Wodurday
CrossFit Docs Cure CrossFit Journal
The Smithsonian’s Archive of Hip-Hop Photos Is Incredibly Cool The Outline

Partner Metcons

Join us for an afternoon of friendly Spikeball de Mayo competition tomorrow starting at 4pm. Head over to the event page to learn more about Spikeball and to sign up!

Brazilian Jiu Jitsu at CFSBK

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!

Days & Times

Level 1: A new cycle will start in June. Info coming soon!
Level 2 (May 13th – June 10th, skips Memorial Day): Sundays, 3:00pm – 4:30pm

REGISTER HERE!

Pricing

Level 1 (8 weeks): $200 ($100 will be charged when you register and at the 4-week mark of the cycle)
Level 2 (4 weeks): $100

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!

_____________________
Yesterday’s Results Board: Snatch | Run, KB Swings, HSPUs
Mind Over Migraines CrossFit Journal
Even a Little Exercise Might Make Us Happier NY Times

Snatch Complex

Every Other Minute on the Minute x 16 (8 reps):
Snatch Deadlift (4 seconds down) + Snatch High Pull (4 seconds down) + Snatch

Build to a heavy but perfect load on the complex. No misses, no press-outs.

Post loads to comments.
Exposure 5 of 8

_____________________

3 Rounds for Time:
400m Run
12 Single-Arm Kettlebell Swings 24/16kg
12 Handstand Push-Ups

The Swings should be medium-heavy and unbroken. Kipping or strict Handstand Push-Ups are ok. You should be able to do a set of at least 3 reps when fresh. Scale ROM to up to 2 AbMats, or to Pike Handstand Push-Ups or regular Push-Ups.

Post time and Rx to comments.

Coach JB and Margie embrace at last year’s Iron Maidens

An Interview with Stay Strong Scholar SB

You probably know that The Iron Maidens Raw Open, a women-only powerlifting meet slated for Saturday, June 2nd, is one of our most anticipated events of the year. 60 women, from CFSBK and beyond, will test their strength at Back Squat, Bench Press, and Deadlift. You won’t want to miss it.

For the 3rd year in a row, Iron Maidens lifters will raise funds for the Stay Strong Scholarship, which supports students at Bronx-based Grace Outreach. This year, our goal is to raise $40,000 to continue supporting these students. Right now we’re at $5,328 raised. Can you help us get there? Show some love by donating to your favorite CFSBK lifter(s) through the 2018 Crowdrise campaign here!

Today we’d like to bring you a brief interview with SB, a Stay Strong Scholar since September 2017. SB will graduate with an Associates degree in Human Services this May! She made her college’s President’s and Dean’s List in Spring and Fall 2017.

What has the Stay Strong Scholarship meant for you?

It may sound like a cliche, but the Stay Strong Scholarship means everything to me. Words cannot express the depth of my gratitude for this opportunity. This scholarship has been the key element that has thrust me closer to achieving my desire for higher education. It has been a consistent motivating factor, one semester after the next and continues to support and remind me to put my best effort forward against all odds.

Did you try to find other ways to pay for college before you received the SSS?

After months of being accepted to college and robustly seeking financial support from other scholarships like TheDream.us and CUNY BECAS, I was still not able to afford tuition. The Stay Strong Scholarship was my ray of hope and the reason achieving my college degree has become a reality.

How has your college impacted your life so far?

Being able to attend my college has given my life a sense of purpose. It has sustained my self-confidence and preserved my dignity and sense of self. It has brought me through times that were meant to break me and is something I am truly happy to be able to accomplish.

What are your goals for the future?

My goal for the future is to continue achieving higher education. This will create a solid foundation for my career and support my dream of becoming a successful entrepreneur and professional in the medical field.

Thanks, SB! Stay tuned to the blog in the coming weeks for more news from Stay Strong Scholars! 

News and Notes

• Tonight’s 7:30pm Active Recovery class is cancelled.

_____________________
Yesterday’s Results Board: Front Squat / Ring Row | Row / Bike
Powerlifter Amanda Lawrence Squats 450 lb for 7 Reps BarBend
This Is Supposed to Be Hard Breaking Muscle

FRONT SQUAT / SINGLE-ARM RING ROW SUPERSET*

A1) Front Squat:
4 x 12-15

A2) Single-Arm Ring Row:
4 x 12-15

Use a heavy load (or degree of difficulty for the Ring Row) for the rep range that allows you to move with perfect form. Keep rest to a minimum, 30-60 seconds between movements.

*Warm up and then perform a set of Front Squats, followed by a set of Ring Rows, heavier than last week. Repeat for 4 work sets of each, resting 30 seconds to a minute between movements.

Post loads to comments.
Exposure 5 of 8

_____________________

Bike or Row:
21-15-9 Calories

Rest 1:1

After a brief warm up on your chosen machine, go all out on these. Reset the monitor to start and score times for each. Work with a partner and keep the machine moving so your rest is about 1:1.

Post times to comments.

A post shared by CrossFit South Brooklyn (@crossfitsouthbrooklyn) on Apr 30, 2018 at 8:01am PDT

Our own Dr. Mike was invited to the second-ever CrossFit MD Level 1 course this weekend. This L1 is exclusively for MDs and was hosted at the ranch in Aromas, California, where the first CrossFit Games took place. Head over to Instagram to see more photos!

This Saturday: CFSBK Spikeball Tournament!

What?

An afternoon of friendly Spikeball de Mayo competition. Haven’t played before? Don’t worry! It’s pretty simple, and this video explains everything. You can also check out some fun photos from our last tournament. All are invited! Please sign up below if you plan to participate. Teams (of 2) can declare beforehand, or we’ll pair you up the day of the tournament. The top 3 winning teams go on the leaderboard until the next tournament!

When?

Saturday, May 5th at 4:00pm. We’ll start with about 30 minutes of practice and organization. The tournament proper will begin at 4:30, but please be at 597 by 4:00 so we know how many people are participating.

Go here to sign up for the tournament and practice sessions!

News and Notes

• A note from Richard G.: “Brooklyn Community Housing and Services (BCHS) is committed to ending homelessness in Brooklyn. Each year, we provide safe and clean supportive housing for more than 1,000 formerly homeless women, children and men. We help them learn how to live productively and independently, with dignity and hope. Our programs provide short-term, transitional and permanent housing, homelessness prevention, personalized case management, mental health care, on-site nursing, vocational training, substance abuse counseling, recreational activities and other vital services. The Building Community in Brooklyn Gala is this Thursday. I have a few extra tickets if anyone wants to go, just let me know in the comments. Food, drinks and silent auction for a good organization.”
• Missing something? It might be in our most recent lost and found dump! You can also now see photos of our lost and found clear outs via the link under Member Resources. Be sure to claim your stuff at the front desk before we donate it to CHIPS!

_____________________
Yesterday’s Results Board: Rest Day
The No. 1 Reason Your Diet Is Failing Athlete Daily
Using Behavioral Science to Build an Exercise Habit Scientific American

Stephen L. makes a successful Squat attempt at Sunday’s Total. Congrats to all who participated! 

REGISTER NOW FOR STARTING STRENGTH PROGRAM

The Starting Strength program is an opportunity to spend 6 weeks with Coach Jeremy honing your technique and increasing your capacity at the most fundamental strength movements: Back Squat, Overhead Press, Bench Press and Deadlift. This small group format of 90 minute sessions offers one-on-one guidance, great camaraderie, and a simple roster of movements allowing you time to correct errors and challenge your limits.

Whether you are brand-new to lifting, someone with experience who has struggled to surpass a plateau, or just looking to try something different, by taking the time to focus exclusively on the lifts that support almost ever other activity you do inside (and outside) the gym, you will gain confidence and enhance your performance.

Upcoming Program Times and Dates

A cycle: Novice, 7pm Mon/Wed and 6pm Fri | Monday, May 7th – Friday, June 15th
B cycle: Intermediate, 7pm Tues/Thurs and 10am Sun |Tuesday, May 8th – Sunday, June 17th
C cycle: Morning Novice, 6:30am Mon/Thurs |Monday, May 7th – Thursday, June 14th 
D cycle: Continuing Education, 6pm Mon/Wed |Monday, May 7th – Wednesday, June 13th (SOLD OUT)
E cycle: Late morning, all levels, 10am Mon/Thurs |Monday, May 7th– Thursday, June 14th  (SOLD OUT)

Class Sizes: Space is limited to 4-10 participants
Class Length: 90 minutes

Due to a family commitment, these cycles will be shortened to 6 weeks instead of the usual 8 weeks. The prices below have been adjusted to account for these shortened cycles.

Pricing

3x Per Week Cycles: $225 paid upon registration and then another $225 at the halfway point
2x Per Week Cycles: $150 paid upon registration and then another $150 at the halfway point

Group Class/Open Gym/Active Recovery/Yoga/Pilates Add-On Option!

This add-on membership allows our 2x/week Starting Strength Program to attend two additional classes per week, outside of the regularly scheduled strength cycle classes. This includes group classes, Open Gym, and Active Recovery/Yoga/Pilates/Short Circuit.

Price is $100 per four weeks, first bill due at sign-up and second bill ($100) charged automatically to the card on-file four weeks later. Register here!

If anyone is confused as to which cycle they belong in or has any questions, they can contact Jeremy directly at Jeremy [at] CrossFitSouthBrooklyn.com to discuss placement.

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Yesterday’s Results Board: Bench Press / Lateral Lunge | Sled Push, Jog, C2B Pull-Ups
What Couch to CrossFit Actually Looks Like CrossFit Journal
Meet the Peewee Powerlifters NY Times

Single-Arm Dumbbell Bench Press / Goblet Lateral Lunge Superset*

A1) Single-Arm Dumbbell Bench Press:
4 x 12-15

A2) Goblet Lateral Lunge (not alternating):
4 x 12-15

Use a heavy load for the rep range that allows you to move with perfect form. Keep rest to a minimum, 30-60 seconds between movements. Prioritize range of motion and stability over load on the Lateral Lunges. Good range of motion would have the femur of the “lunging” leg hit below parallel depth while maintaining a neutral spine. The foot of the opposite leg can stay flat or rotate up onto the heel, whichever feels more comfortable.

*Warm up and then perform a set of Bench Presses, followed by a set of Lateral Lunges. Repeat for 4 work sets of each, resting 30 seconds to a minute between movements.

Post loads to comments.
Exposure 5 of 8
_____________________

21 Minutes Not for Rounds:
100′ Sled Push
270m Jog
4-8 Strict Chest-to-Bar Chin-Ups

The sled should be heavy but moving, not an all out sprint but not a stop and go push. Immediately after the sled push head out the door for a 270m recovery jog. Use a supinated grip today, and keep these true Chest-to-Bar. Use assistance or add weight as appropriate.

Post work to comments.

3, 2, 1… MURPH! 

SAVE THE DATE: Murph Day 2018

On Monday, May 28th from 8am to 1pm, we’ll be doing our annual Memorial Day “Murph” workout. This is a great community event where we perform this classic CrossFit benchmark workout followed by some grilling, side dishes, and beers. The workout is tough—very tough—but it can, of course, be scaled to meet everyone’s capacity.

“Murph”

For Time:
1 Mile Run
100 Pull-Ups
200 Push-Ups
300 Squats
1 Mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor.” From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the Pull-Ups, Push-Ups, and Squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

There is no charge for the workout, nor will it be deducted from your weekly class limit.

We’ll have registration info very soon!

News and Notes

• This Saturday, May 5th, CFSBK will host an afternoon of friendly Spikeball de Mayo competition. Haven’t played before? Don’t worry. It’s pretty simple. All are invited! Head over to the event page to learn more about Spikeball and to sign up!
• In case you missed it, we debuted a nifty new site feature: the Exercise Demo Library! This video library lists the primary exercises used in CFSBK’s CrossFit group classes and is accessible under Member Resources (to the right on a desktop computer or at the bottom if you’re on a mobile browser).

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