Snatch

1RM Test

Warm up (sample warm up progression below, notice the sets at lower weights) and test your 1RM. If you’re feeling good then try to set a new personal best. If not then warm up and try to make a few singles at or above 85% of your previous 1RM.

If you’re newer to the lift, or just want to break it down a bit, perform the complex of: Snatch Deadlift + Hang Power Snatch + Overhead Squat.

Sample Warm Ups (Previous 1RM of 145): BB Drills, 75 x 3 x 2, 95 x 2 x 2, 105 x 1 x 2, 115 x 1, 125 x 1 (85%)
If you’re feeling good then… 132.5, 140, 147.5

Press outs are missed lifts, as are any part of the body other then the feet touching the floor or taking more than a few steps forward on the recovery.

Post loads to comments.
Exposure 8 of 8

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For Time:
21-15-9
Calories Rowed
Dumbbell Thrusters 50/35

When scaling, choose a load for the Thruster that allows you to complete each round in 1-3 sets.

Post time and Rx to comments.

Behind the Desk: Rachel Cochran

This fall 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. First up is Rachel C.!

Name (and any nicknames):

Rachel Cochran

Where were you born and where did you grow up?

Born and raised in the “Athens of the South”—Nashville, Tennessee

How long have you been CrossFitting, and how did you arrive at CFSBK?

I’ve been doing CrossFit for about a year and a half. Prior to CrossFit, I spent a few years doing road races and triathlons. I finished a big triathlon and realized there was more to life than spending, quite literally, 10+ hours exercising on a Saturday. Not long after, I joined CFSBK. Here, it’s almost like half the work is done for me. I show up, do what the coaches say, and I’m out in an hour. It’s a dream!

What are you recommending right now?

Sushi and podcasts. Current gold medalists: Silver Rice and My Favorite Murder.

What are you up to when you’re not at 597 Degraw Street?

I’m the co-founder of a communications and design firm, Beachy Media. We work mostly with endurance sport and lifestyle brands, which roughly translates to sitting behind my computer and talking about fitness. Shout out to CFSBK for being a much-needed daily break from the screen, and well… giving me a chance to work out instead of just talk about it.

What are your favorite and least favorite lifts?

Favorite? Deadlifts, easily. Least favorite is Bench Press because I swear my upper body is filled with air.

What are three (non-essential like food and water) things you can’t live without?

Iced coffee, dogs, and lakes.

Any front-desk public service announcements?

Save a LaCroix for me!

News and Notes

• Registration for Fight Gone Bad 2018 closes tomorrow at night. Just 2 short days left to sign up for a day loaded with fun costumes, camaraderie, and fundraising for Brooklyn Community Foundation. Since 2008, CFSBK has raised more than $600,000 for local causes, and since 2012, we’ve raised over $190,000 for Brooklyn Community Foundation. Check out all the good stuff BCF does in your area. Help us get past $200,000 this year! Go here for more info and to get in on the fun!
• Monday’s Fundraising 101: Flex Your Fundraising Muscles talk with Jen B. and Kate T. has been bumped back half an hour to 8pm this Monday. Learn some fundraising basics and get an introduction to some of the resources out there that can help you make a difference!
• Who PR’d their Back Squat yesterday? Tell us in the comments!

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Yesterday’s Results Board: Squat Test
No Expiration CrossFit Journal
Are We Wired to Sit? NY Times

Back Squat Test

Fitness
Warm up and test a 1RM. If you’re feeling good, then try to set a new personal best. Use spotters on all work sets. The bar may only move upward from the bottom of the Squat and the feet must stay flat. Full depth in the Squat is achieved when the hip crease passes below the top of the kneecap.

Performance
Warm up and test a 10RM! Use your higher rep-out sets from the previous 7 weeks as a guide on what to shoot for. You likely only have 1-2 good attempts in you, maybe 3, so plan wisely. Use spotters on all work sets. The bar may only move upward from the bottom of the squat and the feet must stay flat. Full depth in the Squat is achieved when the hip crease passes below the top of the kneecap.

Sample Warm Ups and Attempts

These are only meant as a guide. The main goal is to get properly warm and not fatigued for your opener. Notice that as the warm up weights go up, the reps go down.

Lifter 1
Warm Ups: 45 x 5, 135 x 5, 185 x 5, 225 x 3 275 x 1, 315 x 1
Attempts: 345 – 360 – 370 – 375

Lifter 2
Warm Ups: 45 x 5, 75 x 3, 85 x 1, 95 x 1
Attempts: 105 – 110 – 115 – 117.5

Post loads to comments.
Exposure 8 of 8

If you don’t register for Fight Gone Bad, you’ll have to deal with Captain Lynsey. Just 3 days left to sign up! You don’t want to walk the plank, do you?!

New York Health Act: Short Film and Forum on October 27th

Sick of medical bills, co-pays, deductibles, and rising health insurance premiums?

On Saturday, October 27th from 7 to 9pm, CFSBK will screen Fix It: Healthcare at the Tipping Point. This 22-minute documentary takes an in-depth look at our dysfunctional for-profit healthcare system and shows how moving to a universal, single-payer system might impact you as a patient, a provider, or a business.

Learn about a new comprehensive health plan with no premiums, deductibles, or co-pays that guarantees healthcare for every New York resident regardless of health, income, immigration status, or employment status.

We will have a Q&A after the screening and a discussion about the ways YOU can help achieve guaranteed care for all.

Come learn why CrossFit South Brooklyn and hundreds of other businesses, freelancers, doctors, and other New Yorkers support the New York Health Act.

RSVP HERE!

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Yesterday’s Results Board: Rest Day
Welcome to the Muscle-Up Club Morning Chalk Up
Undocumented The Players’ Tribune

Today is a scheduled rest/recovery day, but don’t worry! We are open and running on a normal class schedule, but 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). We recently explained why we program Rest Days twice a week and how you can get the most out of them.

Coach Keith has less beard in this video, but it’s still a pretty good rundown of everything that our Active Life Strength program has to offer. An evening cycle starts in mid-October. Get on it! 

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
October 15th, 2018 – December 7th, 2018
Monday and Thursday evenings 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.

Testimonials

“It was nice to delve into mobility and strength issues and focus on only a few movements (Squat, Deadlift, Farmer’s Carry, High Pull, and Overhead Press) that will improve them. I also was grateful to have a workout tailored for my needs, which will help me improve and which will be valuable indefinitely because I can add weight to many of the moves (i.e. Overhead Carry). Pain/soreness was less the impetus for my decision to take Active Life Strength than the hope that I can improve mobility and upper-body strength. ALS was a great addition to regular classes. I’m 56, so there are limits to what I can achieve, but the class gave me hope that with effort and focus I can reach a higher level”—Paul B.

“I liked how the program was tailored for each person’s situation. I thought the personalized quality work assigned to each person was spot-on and really helped address my weaknesses. I would totally take this class again. I definitely felt improvements in the areas I was experiencing pain. My strength has improved as well. I feel more stable in my upper body. I still have a way to go to balance out a strength discrepancy in my legs, but now I know what to pay attention to and have been given the strategy to continue to work on that. As a bonus, I have gained a bit more flexibility and mobility in areas I didn’t know needed it.”—Maria M.

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Yesterday’s Results Board: Press and Deadlift Test
A Breakthrough for US Troops: Combat-Ready Pizza NY Times
Don’t Separate Flexibility and Mobility: You Need Both Breaking Muscle

Press

1RM Test

Warm up and test a 1RM. If you’re feeling good, then try to set a new personal best. The bar may only move upward once the lift begins, and any movement of the knees or feet disqualifies the lift.

Sample Warm Ups and Attempts:

Lifter 1 
Warm Ups: 45 x 5, 75 x 3, 85 x 1, 95 x 1
Attempts: 105 – 110 – 115 – 117.5

Lifter 2
Warm Ups: 22 x 5, 27 x 3, 32 x 1, 35 x 1
Attempts: 38 – 40 – 42 – 44

Deadlift

1RM Test

Get warm, brace yourself, and go heavy. Warm up and test a 1RM on either a Sumo or conventional Deadlift. If you’re feeling good, then try to set a new personal best. Hitching or riding the bar up the thighs disqualifies the lift, as does moving the feet.

Sample Warm Ups and Attempts:

Lifter 1
Warm Ups: 135 x 5, 185 x 5, 225 x 3 275 x 1, 315 x 1
Attempts: 345 – 360 – 370 – 375

Lifter 2
Warm Ups: 95 x 5, 115 x 3, 125 x 1-2, 135 x 1
Attempts: 150 – 160 – 170 – 177.5

Note: The samples above are only meant as a guide. The main goal is to get properly warm but not fatigued for your opener. Notice that as the warm up weights go up, the reps go down.

Post loads to comments.
Exposure 8 0f 8

You can be a superhero… if you sign up for Fight Gone Bad! In case you missed it, we’ve extended the registration deadline until this Friday, September 28th. We currently have 99 CFSBKers signed on to take part. Help us get to 110 by the end of the day by signing up here! 

Fundraising 101: Flex Your Fundraising Muscles

Are you fundraising for Fight Gone Bad or something else exciting in your life? Looking for more ways to support your favorite local nonprofit? Considering starting up a project for social good? Let’s talk about how to find those dollars! Join CFSBK members Jen B. and Kate T., your resident nonprofit and philanthropic whiz kids, on Monday, October 1st at 8:00pm to learn some fundraising basics and get an introduction to some of the resources out there that can help you make a difference. In this 1.5hr workshop we’ll cover:

1. How to research foundation funders
2. Protips for fundraising from individuals
3. Our favorite things to do—and biggest mistakes to avoid—when you start fundraising
4. Supporting nonprofits through funds and beyond

Jen and Kate are both directors at Foundation Center, which is a goldmine for anyone in the nonprofit sector to learn and network.

If you have any questions regarding the event, feel free to contact Kate (katetkacik [at] gmail.com) or Jen (jen.bokoff [at] gmail.com).

News and Notes

• Missing something? Maybe a water bottle, lifters, or some knee sleeves? 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 couple of weeks.
• The 3rd event of the 2018 Subway Series goes down on Sunday, October 7th at CrossFit Queens. Grab a partner and sign up!

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Eddie Hall Deadlifts 500kg YouTube
Eddie Hall Axle Presses 200kg YouTube

Front Squat / Jerk Complex

3 Front Squats + 1 Split Jerk

The time that you’ll be under the bar and maintaining tension for this complex will limit the load. Build to a point that feels heavy but allows for perfect execution.

Post loads to comments.
Exposure 7 of 8

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AMRAP 7 Minutes:
Burpees!

Post reps to comments.

Tom and Mike enjoying a nice relaxing row at this year’s Subway Series at CFSBK. The 3rd event of the 2018 Subway Series goes down on Sunday, October 7th at CrossFit Queens. Grab a partner and sign up! | Photo by Robert C. 

Today’s Schedule

We’ll be running on a modified schedule today as we host the BirthFit seminar. Here’s what’s happening:

• All CrossFit Kids classes, 11am Active Recovery, and 12pm Pilates are cancelled. 
• Tonight’s Open Gym will meet only in 608 Degraw. 

New CrossFit Kids Schedule

Partner “DT on the Run”

For Time:
400m Run
120 Deadlifts 155/105
400m Run
90 Hang Power Cleans 155/105
400m Run
60 Push Jerks 155/105
400m Run

Partners complete the runs together and break up the barbell however desired. Use one barbell for the whole workout. The loading on this running partner riff on the classic CrossFit benchmark “DT” should be a challenging for the total amount of work, but the Push Jerks will likely be the limiter and this the best guide for scaling. You should be able to handle sets of 9-15 Deadlifts, 4-8 Hang Power Cleans, and 3-6 Push Jerks

There is a 30 minute cap on this workout.

Post time, Rx, and partner to comments.

Want to be a Master of the Universe? Well, then, we have some good news for you! The registration deadline for Fight Gone Bad 2018 has been extended to Friday, September 28th. Go HERE to take part in our funnest day of the year!

Weekend Schedule Changes

We’ll be running on a modified schedule this weekend as we host the BirthFit seminar. Here’s what you can expect:

• On Saturday the 22nd, 10am Yoga for Athletes and 11am Active Recovery are cancelled. 
• On Sunday the 23rd, all CrossFit Kids classes, 11am Active Recovery, and 12pm Pilates are cancelled. 
• On both Saturday and Sunday, Open Gym will meet in 608  Degraw. 

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People Like You More Than You Know Scientific American
An Immature Squat: Achieving the Best Position CrossFit Journal (video)

Today is a scheduled rest/recovery day, but don’t worry! We are open and running on a normal class schedule, but 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). We recently explained why we program Rest Days twice a week and how you can get the most of of them.

Tonight: Stronger Than Addiction Workout at CFSBK

In our effort to create a community of support for people from all walks of life, we are hosting a FREE workout tonight at 7:00pm for anyone struggling with addiction, in recovery from addiction, or whose lives have been affected by addiction. Being around others who have been through the same experience will show you are not alone. Come connect with others in the community and get a great workout!

Last Day to Register for Fight Gone Bad 2018

Registration for Fight Gone Bad 2018 closes tonight. This is the last day to sign up for a day loaded with fun costumes, camaraderie, and fundraising for Brooklyn Community Foundation. Since 2008, CFSBK has raised more than $600,000 for local causes, and since 2012, we’ve raised over $190,000 for Brooklyn Community Foundation. Check out all the good stuff BCF does in your area. Help us get past $200,000 this year!

Or just check out these action shots from last year and the year before.

Go here for more info and to get in on the fun!

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Yesterday’s Results Board: Snatch | Double-Unders, Kettelbell Swings, Pull-Ups
Why I’m Done Trying To Be “Man Enough” TED (video)
Everything You Know About Obesity Is Wrong Huffington Post

Snatch Complex

Every 2 Minutes for 16 Minutes (8 sets):
Mid Hang Snatch Pull + Knee Hang Snatch Pull + Low Hang Snatch Pull + Low Hang Snatch

Pause for a 2 count at the Low Hang position before the Snatch. Focus on staying balanced and finishing your pulls vertically by extending the knees and shrugging the shoulders. The time that you’ll be hanging on to the bar and maintaining tension for this complex will limit the load. Build to a point that feels heavy but allows for perfect execution.

Post loads to comments.
Exposure 7 of 8

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3 Rounds:
AMRAP 1 Minute Double-Unders
Rest 1 Minute
AMRAP 1 Minute Kettlebell Swings
Rest 1 Minute
AMRAP 1 Minute Pull-Ups
Rest 1 Minute

Perfect day to practice jumping rope if you don’t have Doubles dialed in. Scale to Singles only if they are a work in progress. Choose a kettlebell load that you can swing for 20+ reps, and try to stay unbroken for the full minutes. Scale the Pull-Ups to banded or challenging Ring Rows as needed. Score total reps for each movement.

Post total reps for each movement and Rx to comments.

Photo by Robert C.

Fight Fall FOMO!

Today is the last day of summer, which is an extremely overrated season. So buck up! We have lots of cool stuff on tap for you this fall. Here are 2 upcoming you really won’t want to miss out on:

1. Tomorrow is the last day to register for Fight Gone Bad 2018, a day loaded with fun costumes, camaraderie, and fundraising for a great cause. On Monday, we gave you 5 reasons why you should sign up if you’re still on the fence. Do it! Do it! Do it!
2. In our effort to create a community of support for people from all walks of life, we are hosting a FREE workout tomorrow night at 7:00pm for anyone struggling with addiction, in recovery from addiction, or whose lives have been affected by addiction.This event will feature a beginner-friendly circuit workout, the opportunity to share and connect, and information about Shatterproof, a national nonprofit organization dedicated to ending the devastation addiction causes families. To learn more about Stronger Than Addiction and Shatterproof head over to the event page.

We’re looking forward to a fun, FOMO-free fall with you!

News and Notes

• MTA’s Brooklyn Community Conversation about Fast Forward, its plan to improve the organization, takes place on Tuesday September 25th from 6:30pm – 8:30pm at Medgar Evers College. Go here to learn more. Thanks to Karl for the info!
• Leah D. will be offering extended evening hours (until 8pm most days) for massage therapy today and tomorrow. Go here to learn more about Leah’s services and to book an appointment.
• We’ll be running on a modified schedule this weekend as we host the Birthfit Coach Seminar. All CrossFit group classes will run on our regular schedule, but there are a few cancellations. Check out the Schedule page to find out what’s happening.

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Yesterday’s Results Board: Back Squat | NFT Work
How We Walk Depends on Who We Walk With and Where We Live NY Times
5 Benefits of Heavy Thrusters BarBend

Back Squat

Fitness
3×5 LP

Heavier than last week.

Performance
65% x 5 x 3 (@22X2)

Deload week.

Post loads to comments.
Exposure 7 of 8

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4-5 Rounds Not for Time:
100′ Sled Push, AHAP
4-8 Strict Pull-Ups
90-120s Bike/Row/Jog

The sled push is down and back in either gym. The load should be heavy for you but should never stop moving (except for the turnaround). Add assistance/weight to the Pull-Ups as needed/able. Take the bike/row/jog at an easy pace.

Post work to comments.

Today marks CFSBK’s 11th anniversary. Happy birthday to us! In today’s video, Captain Osorio takes us back to the spot where it all began, which now looks very different. You can still see the “SNAFU” post that David refers to here

Brazilian Jiu Jitsu at CFSBK: Register Now!

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!

These are both 4 week courses with 1 class per week.

Days & Times

Level 1 (November 11th – December 2nd): Sundays, 1:30pm – 3:00pm
Level 2 (September 30th –  October 21st): Sundays, 3:00pm – 4:30pm

Pricing

$100 (1 class per week)

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!

REGISTER HERE!

News and Notes

• We’ll be running on a modified schedule this weekend as we host the Birthfit Coach Seminar. All CrossFit group classes will run on our regular schedule, but there are a few cancellations. Check out the Schedule page to find out what’s happening.
• Just 3 days left to sign up for Fight Gone Bad 2018, a day full of fun costumes, badass athletic feats, and fundraising for a great cause. You don’t want to miss out, do you? Go HERE to register!
• The 2nd event of the 2018 Subway Series takes place at CrossFit Virtuosity this Sunday, September 23rd. There are still 7 spots up for grabs. Grab a partner and sign up here!

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Yesterday’s Results Board: Rest Day
Why You Feel Nauseous on the Air Bike OPEX
Is Breakfast Cereal Any Good for You? Gizmodo

Today is a scheduled rest/recovery day, but don’t worry! We are open and running on a normal class schedule, but 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). We recently explained why we program Rest Days twice a week and how you can get the most of of them.

Karina and Francine attended an Olympic weightlifting camp put on by Murder of Crows Barbell Club in collaboration with McKenna’s Gym over the weekend. They’re pictured here with Coach Mike McKenna, and they also met 1972 Olympic Gold Medalist Zygmunt Smalcerz! 

Friday: Stronger Than Addiction Workout at CFSK

In our effort to create a community of support for people from all walks of life, we are hosting a FREE workout this Friday, September 21 at 7:00pm for anyone struggling with addiction, in recovery from addiction, or whose lives have been affected by addiction. Being around others who have been through the same experience will show you are not alone. Come connect with others in the community and get a great workout!

This event will feature a beginner-friendly circuit workout, the opportunity to share and connect, and information about Shatterproof, a national nonprofit organization dedicated to ending the devastation addiction causes families. Join us for an evening of sweat and solidarity.

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Yesterday’s Results Board: Press / Sumo Deadlift | Thrusters, Burpees
Message to My Haters: You Are Correct, I’m a Neanderthal The Outline
Why I Stopped Running After 51 Years Starting Strength