Partner WODs

In teams of 2, with one partner working at a time…

AMRAP 10 Minutes:
6 Front Squats 135/95
6 Ring Dips or Push-Ups

Rest 4 minutes, then…

AMRAP 10 Minutes:
6 Deadlifts 185/125
6 Pull-Ups or Ring Rows

Rest 4 minutes, then…

AMRAP 10 Minutes:
6e Dumbbell Reverse Lunges 35/20
6 Dumbbell Push Presses 35/20

The Rx is on the light side today. The idea is for one partner to be working just about the whole time and not get too hung up on any particular movement.

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

It’s gonna be hot out there this weekend. Be sure to hydrate those guns!

The Week at CFSBK in Review

1. Do you have kids? We love offering our CrossFit youth programs at CFSBK, and we want to make them as accessible as possible for your kiddos, so we’re looking into different class times this summer. If you could take the time to complete this short survey to let us know what times would work well for your kids, we’d really appreciate your input.

2. Our Starting Strength program starts back up on Monday, and there are still spots left in a few of the cycles! See Tuesday’s post for details.

3. We’re doing our annual weightlifting shoe clean out. The shoes in this photo haven’t been used since March and are marked only with initials. If you see a pair that belong to you, please claim them at the front desk before July 31st!

4. Our very own Coach Jess is in the July/August issue of Shape talking about her journey to get the coveted Muscle-Up. We’re hoping they publish this on the web soon, but for now you can enjoy the preview on our Instagram, and you should definitely pick up a print copy at your local newsstand. Congrats, Jess!

5. Missing something? Perhaps a Red Sox hat or a homemade sword? It might be in our most recent lost and found dump! Be sure to claim your stuff before we donate it to CHIPS in a few weeks.

6. Save the date! On Saturday, July 21st, we will be hosting a potluck at Prospect Park. Come lounge on the grass, throw some frisbee, toss the ol’ pigskin, and hang out with your gym buds. What better way to spend a Saturday?

7. Want to get better at the Snatch and Clean and Jerk? You’re in luck. Starting this upcoming week, we’re offering additional Next Level Weightlifting Club classes at from 12pm to 1pm on Wednesdays and Fridays!

_____________________
Yesterday’s Results Board: Rest Day
What Are the Components of a Great Warm-Up? Girls Gone Strong
14 Fun Facts About Fireflies Smithsonian

Starting Next Week: New NLWC Classes at CFSBK

Want to get better at the Snatch and Clean and Jerk? You’re in luck. Starting next week, we’re offering additional Next Level Weightlifting Club classes at from 12pm to 1pm on Wednesdays and Fridays!

Next Level Weightlifting Club offers Olympic lifting with strength training and mobility all in one. Weightlifting classes will be held in two-hour windows and taught by Coach Frank Murray. While there will be a start to every class, you are allowed to show up at any time during the two-hour training session to lift. Those involved will receive the week’s programming which they can either do during the training session or on their own times during Open Gym hours. If you are unable to participate in class on a regular basis, you also have access to Coach Frank via email and can submit videos to be evaluated and critiqued. Think of him as your personal coach.

Days & Times

Mondays: 7-9pm
Wednesdays: 12-1pm and 7-9pm
Fridays: 12-1pm and 6-8pm

While there are universal weekly workouts, they can and likely will change from person to person depending on each individual’s needs. All people are different and therefore require different things to be successful. At Next Level Weightlifting Club, we take that into account and make adjustments as needed to optimize progress.

Pricing

Drop In: $30
10 Pack: $250

2x per week: $175
3x per week: $225
Unlimited: $300

Register Here!

More Info

About the Coach: Frank Murray has competed in weightlifting for many years. During that time, he has medaled at five separate National Championships, most recently a Silver at last year’s Nationals. His all-time best lifts in competition include a 151kg (333lb) Snatch and a 182kg (400lb) Clean and Jerk at a body weight under 200lbs. He has worked with many athletes, from multiple CrossFits, including: CF Garden City, CF Queens, CF Great Neck, CF 516, CF King of Island Park, RADD CF, CF Greenpoint, CF Manhasset, CF L.I.C, among others.  Coached by Arthur Drechsler, former world record holder, chairman of the board of USAWeightlifting, and author of The Weightlifting Encyclopedia, Frank has learned from the many years of experience that Artie has had over his coaching career.

_____________________
Yesterday’s Results Board: Clean and Jerk | Toes-to-Bars, DB Snatches, Double-Unders
The History of the Entire World, I Guess Bill Wurtz (video)
Learn How to Fail Breaking Muscle

Clean and Jerk

Performance
Every Other Minute on the Minute x 10:
Clean + Jerk

Use the first few sets to build, with the goal of making a few reps at a heavy weight before dropping for the final 2 reps to finish on a few at a lower percentage.

Fitness
Every Other Minute on the Minute x 10:
1 Clean Deadlift (3 seconds down) + 1 Power Clean + 1 Front Squat + 1 Jerk

If you’re newer to the lifts, then choose the Fitness option and work on pulling strength from the floor. Use the first few sets to build, with the goal of making a few reps at a medium-heavy weight before dropping weight for the final 2 reps to finish on a few perfect reps.

Post loads to comments.
Exposure 4 of 8

_____________________

AMRAP 7 Minutes:
7 Toes-to-Bars
14 Alternating Dumbbell Power Snatches 50/35
21 Double-Unders

The intention is to set a fast pace and try to hold throughout. Sub Hanging Leg or Knee Raises for Toes-to-Bars, dumbbell load, and 2x Single-Unders as needed.

Post rounds, reps, and Rx to comments.

What is this funny looking implement that Paul is hoisting in Strong Fit? Find out at the CrossFit Strongman Specialty Course we’re hosting on August 26th! (Or just go to Strong Fit this Saturday at 8am) | Photo by Thomas H. 

Save the Date: CFSBK Potluck in the Park!

Celebrate mid-summer with your CFSBK buds. On Saturday, July 21st, we will be hosting a potluck at Prospect Park. Come lounge on the grass, throw some frisbee, 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!

_____________________
Yesterday’s Results Board: Squat / DB Row | NFT Work
The Deadliest Being on Planet Earth Kurzgesagt (video)
Depression and Training Starting Strength

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

A1) Back Squat + Front Squat:
3 x 8

A2) 3-Point Dumbbell Row:
3 x 8

*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. Rest 30 seconds to a minute between movements.

Post loads to comments.
Exposure 4 of 8

_____________________

5 Rounds or 20 Minutes:
40m Single-Arm Farmer Carry (each arm)
16/12 Calorie Bike/Row
12/8 Push-Ups

Post work to comments.

A post shared by CrossFit South Brooklyn (@crossfitsouthbrooklyn) on Jun 26, 2018 at 5:36am PDT

Lady Fox in Shape Magazine!

Our very own Coach Jess is in the July/August issue of Shape talking about her journey to get the coveted Muscle-Up. We’re hoping they publish this on the web soon, but for now you can enjoy the preview on our Instagram, and you should definitely pick up a print copy at your local newsstand. Congrats, Jess! Once again, our coaches make us proud.

News and Notes

• Do you subscribe to our newsletter? Our summer edition, which will contain a sneak peek of some fun summer events, will come out this week. Sign up HERE or via the link on the sidebar to the right!
• Missing something? Perhaps a Red Sox hat or a homemade sword? It might be in our most recent lost and found dump! Be sure to claim your stuff before we donate it to CHIPS in a few weeks.

_____________________
Yesterday’s Results Board: Rest Day
What It Costs to Feed Brian Shaw and Hafthor Bjornsson BarBend
Hamburger Creeped Out By Eerie Soy Facsimile Of Itself On Grill

REGISTER NOW FOR STARTING STRENGTH PROGRAM

New cycles of our Starting Strength program start next week, and there are still spots left!

The Starting Strength program is an opportunity to spend 8 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, July 2nd – Friday, August 24th
B cycle: Intermediate, 7pm Tues/Thurs and 10am Sun | Tuesday, July 3rd – Sunday, August 26th (FULL)
C cycle: Morning Novice, 6:30am Mon/Thurs | Monday, July 2nd  – Thursday, August 23rd (FULL)
D cycle: Continuing Education, 6pm Mon/Wed | Monday, July 2nd – Wednesday, August 22nd
E cycle: Late morning, all levels, 10am Mon/Thurs | Monday, July 2nd – Thursday, August 23rd

A CrossFit Total testing one-rep maxes in the Back Squat, Press, and Deadlift will take place on Sunday, August 26th at 2pm to cap off all cycles.

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

Pricing

3x Per Week Cycles: $300 paid upon registration and then another $300 at the halfway point
2x Per Week Cycles: $200 paid upon registration and then another $200 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.

News and Notes

• Do you subscribe to our newsletter? Our summer edition, which will contain a sneak peek of some fun summer events, will come out this week. Sign up HERE or via the link on the sidebar to the right!
• We’re doing our annual weightlifting shoe clean out. The shoes in this photo haven’t been used since March and are marked only with initials. If you see a pair that belong to you, please claim them at the front desk before July 31st!

_____________________
2018 Games Day 1 to Push New Limits CrossFit (video)
How to Beat the Assault Bike OPEX

Bench Press / Dumbbell Front Rack Step-Ups Superset*

A1) Barbell Bench Press:
3 x 8

A2) Dumbbell Front Rack Step-Ups:
3 x 8

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 4 of 8
_____________________

For Time:
21-15-9 Dumbbell Thrusters
9-6-3 Bar Muscle-Ups

Choose a dumbbell load thats challenging to perform the reps unbroken on, though 2-3 sets is appropriate as well. Scale to Jumping Bar Muscle-Ups, or sub 21-15-9 Pull Ups for the Bar Muscle-Ups as needed.

Post time and Rx to comments.

Got Kids? Please Complete This Survey!

Do you have kids? We love offering our CrossFit youth programs at CFSBK, and we want to make them as accessible as possible for your kiddos, so we’re looking into different class times this summer. If you could take the time to complete this short survey to let us know what times would work well for your kids, we’d really appreciate your input.

Developing a positive association between fitness, physical activity, and the joy of movement is the primary goal of our youth programs. Our Preschool and Kids classes are comprised of games, obstacle courses, relay races, basic gymnastics, and other engaging physical activities. The Preteens program is focused on building strength, stamina, endurance, and grit. Teens class begin to look more like CrossFit with basic weight training, calisthenics, and conditioning workouts. 

Classes are open to ALL kids from ages 3 to 17, and there are no prerequisites. If you are unfamiliar with our programs, you can find out more here.

_____________________
Yesterday’s Results Board: Snatch | Run, Burpee Box Jumps
Beyond the Whiteboard Is Now CrossFit Beyond the Whiteboard btwb
Take Time to Understand the Why Breaking Muscle

Snatch

Performance
Every Other Minute on the Minute x 10 Reps:
Snatch

Use the first few sets to build, with the goal of making a few reps heavier than last week’s heaviest successful weight before dropping weight for the final 2 reps to finish on a few at a lower percentage.

Fitness
Every Other Minute on the Minute x 10 Reps:
2 Snatch Deadlifts (3 seconds down) + 1 Power Snatch + 1 Overhead Squat

If you’re newer to the lifts, then choose the Fitness option and work on pulling strength from the floor and a more controlled Overhead Squat. Use the first few sets to build, with the goal of making a few reps heavier than last week’s heaviest successful weight before dropping weight for the final 2 reps to finish on a few at a lower percentage.

Post loads to comments.
Exposure 3 of 8

_____________________

For Time:
400m Run
25 Burpee-Box Jumps 24/20″
400m Run
25 Burpee-Box Jumps
400m Run

Post time and Rx to comments.

Thanks to all who participated on yesterday’s “Stonewall” Pride workout! We raised over $2000 to benefit the Sylvia Rivera Law Project and Marsha P. Johnson Institute. You can still donate here | Photo by Coach KHarpz

September 22-23rd: Birthfit 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!

Time and Date: 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!

_____________________
Yesterday’s Results Board: “Stonewall”
How to Use Coffee as a Pre-Workout Drink OPEX
Why Omega-3s Are Extra Helpful for Strength Athletes BarBend

“Stonewall”

AMRAP 15 Minutes:
6 Squat Cleans 135 (Marsha) / 95 (Sylvia) 
28 Double-Unders 
6 Shoulder-to-Overheads 135 / 95 
9 Burpees 

Post rounds, reps, and Rx to comments.

Today: “Stonewall” Pride Workout

Pride Weekend at CFSBK

On Monday, we posted the following statement of inclusion and anti-oppression:

CrossFit South Brooklyn recognizes the dignity and worth of every person and is committed to creating an environment that is safe, accessible, inclusive, and respectful for all members and visitors. To create this important space for our community, we do not tolerate oppression on the basis of race, ethnicity, economic status, gender/gender identity, sexual orientation, immigration status, religion, ability, or age.

The importance of community is central to the CrossFit fitness methodology. For CFSBK, this means creating a space where all members are truly welcomed, supported, and celebrated in their fitness and other life pursuits.

What does this statement mean for the transgender community at CFSBK?

You may have noticed the pink, blue, and white flag hanging on our front pull-up bar across from the more commonly known rainbow flag symbolizing LGBTQ pride. This flag represents the trans community, and this year for Pride we are focusing on this community for two reasons.

First, while the LGBTQ rights movement has made a lot of progress over the past few decades, there is still a long way to go, particularly for members of the trans community, who face significant discrimination and violence. For this reason, CFSBK’s Pride weekend workout will be a benefit for 2 nonprofit organizations serving the trans community: the Sylvia Rivera Law Project and Marsha P. Johnson Institute. Instead of the usual “male” and “female” Rx weights, these suggested loadings will be named after the late Sylvia and Marsha in honor of their contributions to the LGBTQ movement.

Second, the signaling of inclusion to the trans community from a gym is an important gesture to show our commitment to creating a supportive fitness environment. Gyms are not typically safe or welcoming spaces for trans and gender nonconforming people due to the fear of stigma, discrimination, violence, and issues associated with the often-gendered aspects of gym environments, such as locker rooms and bathrooms. These factors (and more) create significant fitness roadblocks for trans people who simply want to work out without fear.

You may have noticed the trans pride stickers on our locker room doors at 608. These stickers indicate that CFSBK welcomes our members and visitors to use the locker room of their choice. We also ask our staff and members to support our trans and gender nonconforming members in these spaces by recognizing that they are where they belong—just as we are welcoming in all other aspects of the gym. Additionally, CFSBK’s shower stalls were built large enough and with shelving inside the door so that anyone with concerns for privacy or modesty can change separate from the common area.

A note on gendered prescription loads on workouts

CrossFit’s programming often includes two gendered “prescription” weights for males and females. Offering specific weights has practical value for standardization of the workouts, competition, and informing programming intent, but in practice, for most of us, these numbers are more informative than prescriptive. Each person’s strengths and abilities are unique and specific to them. While an Rx may provide some aspirational goals for loads on workouts, the load or version of a workout has less to do with gender and more to do with your own current abilities.

Questions and Feedback

We recognize that creating truly inclusive environments for all members is an intentional and ongoing process, and CFSBK welcomes feedback and questions from our members on how we can uphold our value of inclusivity.

Join Us Tomorrow for “Stonewall”!

As Saturday’s programming, CFSBK will hold a workout for Pride weekend called “Stonewall,” in honor of the 1969 Stonewall Rebellion. Stonewall was a weekend-long demonstration and riot at the end of June against police raids and harassment at the Stonewall Inn in Greenwich Village, which many mark as the birth of the modern LGBTQ rights movement.

AMRAP 15 Minutes:
6 Squat Cleans 135 (Marsha) / 95 (Sylvia) 
28 Double-Unders 
6 Shoulder-to-Overheads 135 / 95 
9 Burpees 

This workout will be free and open to all, so feel free to invite friends and loved ones! We will be collecting suggested donations of $20 (or an amount that is meaningful to you) to benefit the nonprofit organizations mentioned above. No one will be turned away for lack of funds.

_____________________
Is Your Gym LGBT Friendly? US News
Why We Need Our Own Gyms Advocate
A Guide to Being a Good Trans Ally NCTE

Clean

Performance
Every Other Minute on the Minute x 10:
Clean

Use the first few sets to build, with the goal of making a few reps heavier than last week’s heaviest successful weight before dropping weight for the final 2 reps to finish on a few at a lower percentage.

Fitness
Every 90 Seconds x 10 Sets:
2 Clean Deadlifts (3 seconds down) + 1 Power Clean + 1 Front Squat

If you’re newer to the lifts, then choose the Fitness option and work on pulling strength from the floor. Use the first few sets to build, with the goal of making a few reps heavier than last week’s heaviest successful weight before dropping weight for the final 2 reps to finish on a few at a lower percentage.

Post loads to comments.
Exposure 3 of 8

_____________________

For Time:
50-40-30-20-10
Russian Kettlebell Swings 24/16kg
Sit-Ups

Post time and Rx to comments.

“Yep, it’s a keg.” Nino D. has some fun with odd objects in Strong Fit, our strongman-oriented class that meets Tuesday nights and Saturday mornings

August 26th: CrossFit Strongman Specialty 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!

_____________________
Yesterday’s Results Board: Squat / 3-Point Row | Power Snatches, Chest-to-Bar Pull-Ups
Watch the 4 Best Performances of Hsu Shu-Ching BarBend
Dogs Have a Lot More Neurons Than Cats Scientific American