Power Clean

Performance
Every 2 Minutes x 30 Minutes (15 sets):
3 Touch-and-Go Power Cleans + 6 Strict Handstand Push-Ups

Build or work across on the Power Cleans. Add a deficit as able on the Handstand Push-Ups.

Fitness
Every 2 Minutes x 30 Minutes (15 sets):
3 Power Cleans + 3 Wall Walks

Build or work across on the power cleans. Go “nose and toes” on the Wall Walks if you can.

Post work to comments.
Exposure 6 of 8

_____________________

For Quality:
8-7-6-5-4-3-2-1
Strict Toes-to-Bars/Hanging Leg Raises/Hanging Knee Raises

Rest as little as needed between sets.

Post work to comments.

Want to see some cool art by your fellow CFSBKers? Our 5th Art Show is just a couple of days away. Head over to the event page to learn more! 

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 Thursday, November 29th and will incorporate different facets of body weight strength training and movement.

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 5 weeks
Buy-in: Previously attended a rings class or 1 Pull-Up for women or 3 for gents

Register Here!

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.

_____________________
Yesterday’s Results Board: Back Squat / Front Squat | Deadlifts, Box Jumps
Very Brief Workouts Count Toward 150-Minute Goal, New Guidelines Say NY Times
Mattie Rogers Wins Bronze for the US at World Championships BarBend

Back Squat / Front Squat

Performance
Back Squat: 2 x 5
Front Squat: 1 x 5

Heavier than Week 2.

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

Heavier than Week 2.

Post loads to comments.
Exposure 6 of 8

_____________________

AMRAP 8 Minutes:
2 Deadlifts 315/225
2 Box Jumps 30/24
4 Deadlifts 315/225
4 Box Jumps 30/24
6 Deadlifts 315/225
6 Box Jumps 30/24
8 Deadlifts 315/225
8 Box Jumps 30/24

Add 2 reps per round until time is called.

The Deadlifts should be on the heavy side for you and the box height should be challenging.

Post rounds, reps, and Rx to comments.

Anise and the Sacred Circle Theatre Company will perform again at this year’s CFSBK Art Show. Come through from 7 to 10pm on Saturday! The evening will also feature performances from CFSBKers Emily Asher and Paul Bennett and live tattooing by Jim Gentry. Go HERE to get on Jim’s waitlist

Anise on Women’s Strength Coalition

Hey, speaking of Anise F., she has an article up on Women’s Strength Coalition entitled “Residence in the Body: Physical Strength in Pursuit of Artistry,” and it’s about the relationship between her strength training at CFSBK and her artistic practice. Here’s a snippet: “‘Physical artist'” seems a simple way to place all of that under the umbrella of a performance-based art form that begins and ends with the most elementary plane of existence-the body itself. Lifting began as a way to get stronger and find a fitness groove that worked for me, and in doing both of those things, it also completely changed the way I approach my work.” It’s a great and important read!

Join Stacey C. for a Women’s Yoga Retreat in the Catskills!

What

A winter women’s yoga retreat in the Catskills with CFSBK member Stacey Cervellino (a certified mindfulness and breath work teacher) and Sharyn Hahn (a certified yoga and Ayurveda teacher).

When

Friday, February 1st to Sunday, February 3rd at Floating Farmhouse in Eldred, NY.

Where

Nestled in the Catskills featured in Dwell and Architectural Digest, Floating Farmhouse is a mix of modern architecture and old-world charm.

More Info

The workshop includes: yoga, meditation, breath work, visualization/journaling, chakra balancing, Ayurveda, hikes, group meals, pizza made in the pizza oven, and a roaring fire in the evenings.

Cost: $375 for single or double accommodation, workshop, organic beauty samples, meals, wine, snacks, tea, and coffee. A $200 deposit is due December 1st.

For more details and teacher bios click this link, check out the evite, or contact Stacey at staceylcerv [at] gmail.com.

_____________________
Yesterday’s Results Board: Rest Day
Rest Between Sets Starting Strength
How One Community Built Their Box from the Ground Up Morning Chalk Up

This Saturday: CFSBK’s 5th Art Show!

CFSBK’s 5th Art Show is this Saturday, November 17th from 7-10PM. Free entry and alcohol (and La Croix!). Bring your friends!

The show will feature live tattooing by Brooklyn artist Jim Gentry (go HERE to get on the waitlist).

There will be several live performances throughout the night, including music from CFSBKers Emily Asher and Paul Bennett, and a dance/spoken word performance by Sacred Circle Theatre Company featuring CFSBK member Anise.

Come check out the art of these talented artists from CFSBK and beyond:

Katie Harper
David Osorio
Sonya Cheuse
Katherine Akiko Day
Nick Piltoff
Brett Ferguson
Jonathan Arias
Rainer Magik
Simon Ressner
Michael Gigl
Paul Hernandez 
Henry Poyder
Paola Luisi
Carla Stickler

We could still use some volunteers to help set up and break down. Contact Coach Brett at Brett [at] CrossFitSouthBrooklyn.com if you’d like to help make the magic happen.

_____________________
Yesterday’s Results Board: Kettlebell Complex | Double-Unders, Wall Balls, Sit-Ups
Australia’s Toughest Female Athletes on How They Do It Buzzfeed
How I Turned Off Autopilot and Reinspired My Yoga Teaching Yoga Journal

Kettlebell Complex

Start light and work up to a heavy load on the following kettlebell complex:
10 Double Kettlebell Swings
10 Double Kettlebell Cleans
10 Double Kettlebell Push Presses
10 Double Kettlebell Front Squats

Post loads to comments.
Exposure 6 of 8

_____________________

For Time:
100 Double-Unders
50 Wall Balls 20/10, 14/9
100 Double-Unders
50 Sit-Ups

Post time and Rx to comments.

CFSBKer and USAF Veteran Victoria M. in uniform. Happy Veteran’s Day! 

Join the CRASH-Beasts: Training Starts Today!

The CrossFit South Brooklyn Indoor Rowing Team is mounting its 10th CRASH-Bs campaign! Held in Boston each year, CRASH-Bs is the premier indoor rowing championship. Training starts this Monday, November 12th.

Coach Nick is leading a crew of CRASH-Beasts to the 2019 CRASH-B Sprints on Sunday, February 17th, 2019 at Boston University’s Agganis Arena. Doors open at 7:00am. The CRASH-B Sprints is a one-day event with racing scheduled from 9:00am to 4:00pm.

Coach Nick will guide the team through a 14-week program based on his training regimen when he was competing at the Olympic level. The program includes:

• Three 2-hour technique clinics (which include a workout) plus 4 group races
• 1 T-shirt ($25 value)
• 6 days per week of programming access which includes rowing machine work, GHD, and other assistance work
• Remote coaching through video analysis
• Online support via the Facebook group, video analysis, and general support/feedback

Please contact Nick at Nick [at] Crossfitsouthbrooklyn.com with any specific questions.

Pricing

A) Full Access to CFSBK Facilities & Equipment

Full Payment Up Front (Non-Refundable)
Non-Member Rate: $450
Member Rate: $360 (20% discount must be applied through our front desk)
REGISTER HERE!

Three Monthly Payments
Non-Member Rate: $168 per installment ($504 total)
Member Rate: $134.40 per installment ($403.20 total)
REGISTER HERE!

B) No Use of  CFSBK Facilities & Equipment (Full Participation in Clinics and Tests)

Full Payment Up Front (non-refundable)
$280
REGISTER HERE!

Three Monthly Payments
$105 per installment ($315 total)
REGISTER HERE!

NOTE: Your card will be charged immediately for the first month and then again each month until the program ends (3 total payments). Payments are non-refundable once the charge has been processed; however, you can stop future payments at no penalty as long as you give the front desk 3 days notice.

If you’re already a CFSBK member and want to keep your recurring membership while training for CRASH-Bs, then Option B is for you. If you wish to put your current membership on hold, then Option A is appropriate.

The full program calendar is available on the event page.

GET INKED AT THE ART SHOW

Are you an avid tattoo collector or maybe interested in getting your first? At this weekend’s Art Show, you’ll have the opportunity to get art permanently drawn onto your bod by a Brooklyn tattoo artist, Jim Gentry(@gentrytattoo) of Hand of Glory Tattoo in Park Slope. Jim will be live tattooing at the Art Show from 7-10pm in 20-minute sessions from the flash sheet of small, simple designs pictured on the sign-up sheet (link below).

The price? Only $25.

The catch? There are only 9 slots total.

Sign up HERE

If you have questions about any of the above, email Coach Brett at Brett [at] CrossFitSouthBrooklyn.com.

_____________________
How to Do the Perfect Double Kettlebell Clean Breaking Muscle

Snatch Complex

Every 2 Minutes for 18 Minutes (10 Reps):
Snatch Lift-Off + Pause (knee) Snatch

Perform a Snatch Lift-Off, holding the bar just above the knee for a 2 count before returning it to the floor. Perform another Snatch Lift-Off, this time holding the bar at the knee for a 2 count before performing at Snatch from just above the knee. Warm up and work at 65-80% today, focusing on balance off the floor and speed above the knees.

Post loads to comments.
Exposure 5 of 8

_____________________

For Time:
400m Run
400m Sandbag or Goblet Carry (heavy)
400m Run

Post time and Rx to comments.

Photo by Thomas H. 

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 Thursday, November 29th and will incorporate different facets of body weight strength training and movement.

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 5 weeks
Buy-in: Previously attended a rings class or 1 Pull-Up for women or 3 for gents

Register Here!

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.

_____________________
Yesterday’s Results Board: Team AMRAP
12 Mind-Bending Perceptual Illusions Nautilus
Why Do Couples Get Matching Tattoos NY Mag

Team AMRAP

In teams of 3 with one partner working at a time…

AMRAP 30 Minutes:
30 Russian Kettlebell Swings 32/24
30 Box Jumps 24/20
30 Pull-Ups or Ring Rows
30 Burpees
30 Calorie Row

Split the work up into 10 reps/calories each. Aim to move at about 80-85% throughout, with a focus on controlling your breathing during your rest periods.

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

Train with an Olympian: Register for CRASH-Bs!

The CrossFit South Brooklyn Indoor Rowing Team is mounting its 10th CRASH-Bs campaign! Held in Boston each year, CRASH-Bs is the premier indoor rowing championship. Training starts this Monday, November 12th.

Coach Nick is leading a crew of CRASH-Beasts to the 2019 CRASH-B Sprints on Sunday, February 17th, 2019 at Boston University’s Agganis Arena. Doors open at 7:00am. The CRASH-B Sprints is a one-day event with racing scheduled from 9:00am to 4:00pm.

Coach Nick will guide the team through a 14-week program based on his training regimen when he was competing at the Olympic level. The program includes:

• Three 2-hour technique clinics (which include a workout) plus 4 group races
• 1 T-shirt ($25 value)
• 6 days per week of programming access which includes rowing machine work, GHD, and other assistance work
• Remote coaching through video analysis
• Online support via the Facebook group, video analysis, and general support/feedback

Please contact Nick at Nick [at] Crossfitsouthbrooklyn.com with any specific questions.

Pricing

A) Full Access to CFSBK Facilities & Equipment

Full Payment Up Front (Non-Refundable)
Non-Member Rate: $450
Member Rate: $360 (20% discount must be applied through our front desk)
REGISTER HERE!

Three Monthly Payments
Non-Member Rate: $168 per installment ($504 total)
Member Rate: $134.40 per installment ($403.20 total)
REGISTER HERE!

B) No Use of  CFSBK Facilities & Equipment (Full Participation in Clinics and Tests)

Full Payment Up Front (non-refundable)
$280
REGISTER HERE!

Three Monthly Payments
$105 per installment ($315 total)
REGISTER HERE!

NOTE: Your card will be charged immediately for the first month and then again each month until the program ends (3 total payments). Payments are non-refundable once the charge has been processed; however, you can stop future payments at no penalty as long as you give the front desk 3 days notice.

If you’re already a CFSBK member and want to keep your recurring membership while training for CRASH-Bs, then Option B is for you. If you wish to put your current membership on hold, then Option A is appropriate.

_____________________
Yesterday’s Results Board: Rest Day
A Different Kind of School Club in DC Morning Chalk Up
Allow These 32 Slumping Pumpkins to Ease Your November Blues Atlas Obscura

Here’s Patrick S. representing CFSBK at New Jersey Motorsports Park back in September!

This Week at CFSBK in Review

1. Our 5th Art Show is NEXT SATURDAY, November 17th. This is a super-fun event that showcases the talents of our community. Yesterday we posted this year’s roster of artists. We can’t wait to see you there!

2. Do you subscribe to our newsletter? Go HERE to get on the list!

3. Beginner and Level 2 classes of our Brazilian Jiu Jitsu with Coach Callie class start this Sunday, November 11th. Check out Monday’s post to learn more and sign up!

4. In case you haven’t checked them out yet, there are so many great photos from Fight Gone Bad 2018 on our Flickr account!

5. 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.

6. Here’s the 2nd installment in our Inside the Affiliate video collab with Beyond the Whiteboard and CrossFit HQ. Ever wonder how we staff our classes or why we rely primarily on full-time coaches? Now you know!

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Yesterday’s Results Board: Push Press | Run, Deadlifts
Dissecting the Bloodthirsty Bliss of Death Metal Scientific American
8 Holistic Tips to Keep You Moving Breaking Muscle

Push Press

3-3-3-3-3

Begin each rep from a strong, stable rack position and hold overhead for a 2 count before lowering. No cycling. Work up to a heavy triple for the day.

Post loads to comments.
Exposure 5 of 8

_____________________

Every 5 Minutes for 3 Sets…

For Time:
400m Run
6 Deadlifts 315/225

Post times and Rx to comments.

Announcing the Artists for CFSBK’s 5th Art Show

Ever wonder what CFSBK would look like if it were transformed into an art gallery? Well, those of us who participated in or attended CFSBK’s previous Art Shows know that it looks pretty awesome.CFSBK’s 5th Art Show is next Saturday, November 17th from 7-10PM. Free entry and alcohol (and La Croix!). Bring your friends!

The show will feature live tattooing by Brooklyn artist Jim Gentry (we’ll have the sign-up sheet soon!)

There will be several live performances throughout the night, including music from CFSBKers Emily and Paul, and a dance/spoken word performance by Sacred Circle Theatre Company featuring CFSBK member Anise.

Come check out the art of these talented artists from CFSBK and beyond:

Katie Harper
David Osorio
Sonya Cheuse
Katherine Akiko Day
Nick Piltoff
Brett Ferguson
Jonathan Arias
Rainer Magik
Simon Ressner
Michael Gigl
Paul Hernandez 
Henry Poyder
Paola Luisi
Carla Stickler

We could still use some volunteers to help set up and break down. Contact Coach Brett at Brett [at] CrossFitSouthBrooklyn.com if you’d like to help make the magic happen.

News and Notes

• Our friends at Kettlebell Kitchen are looking for candidates to fill Account Manager positions. Interested? Send your resume to Joe LoPresti at JoeL [at] Kettlebellkitchen.com.
• We’re always trying to get better at what we do. If you have a minute, head over to the Feedback page and tell us about your experience at the gym!
• Beginner and Level 2 classes of our Brazilian Jiu Jitsu with Coach Callie class start this Sunday, November 11th. Check out Monday’s post to learn more and sign up!

_____________________
Yesterday’s Results Board: Rest Day
CJ Cummings Sets Two Junior World Records at World Weightlifting Championship BarBend
How Meditation Might Help Your Winter Workouts NY Times

Back Squat / Front Squat

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

Heavier than Week 3.

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

Heavier than Week 3.

Post loads to comments.
Exposure 5 of 8

_____________________

For Time:
50-40-30-20-10 Double-Unders
7-6-5-4-3 Single-Arm Dumbbell Thrusters (each arm) 50/35

Scale the Dubs to 2x Singles or 1/2 attempts as needed. The Thrusters should medium-heavy and unbroken on the fast side.

Post time and Rx to comments.

In case you haven’t checked them out yet, there are so many great photos from Fight Gone Bad 2018 on our Flickr account! | Photo by Robert C. 

Join Stacey C. for a Women’s Yoga Retreat in the Catskills!

What

A winter women’s yoga retreat in the Catskills with CFSBK member Stacey Cervellino (a certified mindfulness and breath work teacher) and Sharyn Hahn (a certified yoga and Ayurveda teacher).

When

Friday, February 1st to Sunday, February 3rd at Floating Farmhouse in Eldred, NY.

Where

Nestled in the Catskills featured in Dwell and Architectural Digest, Floating Farmhouse is a mix of modern architecture and old-world charm.

More Info

The workshop includes: yoga, meditation, breath work, visualization/journaling, chakra balancing, Ayurveda, hikes, group meals, pizza made in the pizza oven, and a roaring fire in the evenings.

Cost: $375 for single or double accommodation, workshop, organic beauty samples, meals, wine, snacks, tea, and coffee. A $200 deposit is due December 1st.

For more details and teacher bios click this link, check out the evite, or contact Stacey at staceylcerv [at] gmail.com.

TWEET THE DEETS

Saturday, November 17th: The 5th Annual CFSBK Art Show

Ever wonder what CFSBK would look like if it were transformed into an art gallery? Well, those of us who participated in or attended CFSBK’s previous Art Shows know that it looks pretty awesome. Our 5th Art Show will be Saturday, November 17th. We’re so pleased to be bringing you so many talented artists across so many different mediums!

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 our members, bring our community together in a novel way, and to continue being the coolest gym on the planet.

The night will feature several dance and musical acts that you won’t want to miss. We could use some volunteers to help set up and break down. Contact Coach Brett at Brett [at] CrossFitSouthBrooklyn.com if you’d like to help make the magic happen.

We can’t wait to see you there!

Have you attended and/or exhibited in a past CFSBK Art Show? What was your favorite part? Tell us in the comments! 

News and Notes

• Do you subscribe to our newsletter? Go HERE to get on the list!
• Don’t forget to vote today! 

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Yesterday’s Results Board: Dumbbell/Kettlebell Complex | L-Sits, Dynamic Blackburns
What Does the Science Actually Say on Artificial Sweeteners? BarBend
I Love My Commute NY Mag