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. 

_____________________
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!

_____________________
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

_____________________

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.

_____________________
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

_____________________

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!

_____________________
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.

_____________________
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

Press (Slower Down-Faster Up Tempo):

Fitness
3 x 5 Linear Progression

Heavier than last week.

Performance
4 x 2

Heavier than last week. The last rep of each set should be a challenge.

Sumo Deadlift (Slower Down-Faster Up Tempo):

Fitness and Performance
Heavy 3

After a few warm up sets, perform one heavy (but not max effort) set of 3 reps, heavier than Week 3. Keep it double overhand, but it’s okay to use a hook grip.

*Perform all sets of the Press, then move to the floor for the pulls.

Post loads to comments.
Exposure 7 of 8
_____________________

For Time:
15-12-9
Thrusters 115/80
Bar-Facing Burpees

Go for it! Try your best to hit the ground running and maintain intensity on this one. Thrusters should be unbroken.

Post time and Rx to comments.

Team Weight, Weight Don’t Tell Me (Jesse, Leslie, Micheline, and Jack) enjoying a well earned round of mango margs after Saturday’s Flex on the Beach event. There are a couple more pics from the day on our Flickr account. Thanks for representing CFSBK, gang! 

5 Reasons to Sign Up for Fight Gone Bad 2018

Fight Gone Bad, one of our biggest and funnest community events of the year goes down on October 20th. The deadline to register is this Friday, September 21st. You may be asking yourself, “Why should I do this big crazy workout?” Here’s why!

1. FUNDRAISING: Last year, we raised over $21,000 for the Brooklyn Community Foundation (BCF), a local organization dedicated to improving the lives of people in Brooklyn by strengthening communities through local giving, grant-making, and community service. This year, we’ll be partnering with BCF again and hope to surpass last year’s donation numbers. While you don’t have to fundraise, we encourage everyone to do their best, and there will be some sweet prizes for the top fundraisers. Go here to learn more about BCF and the important work they do.

2. TEAMS: Once our registration deadline ends on the 21st, we’ll create teams consisting of 6 athletes. This is a great chance to get to know your fellow CFSBKers better and make some new gym buds. Maybe you go to 6:30pm class and have always wondered what those crazy 6am’ers are really like. Now’s your chance! Check out last year’s team photos. Jay and Bjorn almost got engaged.

3. COSTUMES: With Fight Gone Bad happening so close to Halloween, we encourage teams to come up with a fun team name and dress the part! Last year we found out what it looks like when super heroes, pirates, and a team of David Bowies look like doing CrossFit. They still make a lot of weird faces, it turns out. But hey, we also give prizes to the team with the most spirit!

4. SCALING OPTIONS: Here’s CrossFit founder Greg Glassman explaining FGB in detail in a delightfully vintage video. Worried about those 75 lb. Push Presses? Don’t! It’s a challenging workout, but we’ll have scaling options available.

5. FRIENDLY COMPETITION: It’s just fun, and you’ll have the support of your team and the crowd that always turns out to cheer! Check out Coach Fox’s blog classic “Why Compete?” for a persuasive read on the joys of competition, even if you’re not a competitive person.

Register Here!

News and Notes

• Tonight’s 7pm Next Level Weightlifting class is cancelled.
• From September 11th to the 23rd, Leah D. will be offering extended evening hours (until 8pm most days) for massage therapy. Go here to learn more about Leah’s services and to book an appointment.
• Have you done Fight Gone Bad in years past?  What would you say to convince someone who was on the fence? Tell us in the comments!

_____________________
Yesterday’s Results Board: Clean | Row, Box Jumps, DB Snatches
Dad Rigged a Rowing Machine to Power His Kids’ Video Games YouTube
Do I Need to Lose Weight to Start CrossFit? CrossFit Journal

Clean Complex

Every 2 Minutes for 16 Minutes (8 sets):
3 Position Hang Clean (Hip + Knee + Low [1″] Hang Clean)

Pause for a 2 count at each Hang position before the Clean. Focus on staying balanced and finishing your pulls vertically by extending the knees and shrugging the shoulders. The time that you’ll be hanging onto 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 6 of 8

_____________________

AMRAP 20 Minutes:
20/15 Calorie Row
20 Box Jumps 24/20″
20 Alternating Dumbbell Snatches 50/35

Aim to keep moving on this at a. moderate pace, never nearing redline. The Box Jumps should all be step downs, and the Dumbbell Snatches should be smooth and steady. When finished, you should feel like you could keep going for another 20 minutes.

Post rounds, reps, and Rx to comments.

Today’s 12pm Pilates class is cancelled, but Karina was kind enough to give us this 20-minute mat workout you can do on your own. Enjoy! 

Next Sunday: The Subway Series at CrossFit Viruosity

Another year has gone by, and it’s time once again for an NYC affiliate throw down: the 8th annual NYC Subway Series! All NYC affiliates are invited to participate—the affiliate with the best overall score at the end of 4 events wins the Subway Series Trophy and bragging rights for a whole year.

This year the 2nd event takes place at CrossFit Virtuosity on September 23rd. The Subway Series uses a team format (M/M and F/F), and there are both Scaled and Rx’d divisions, so we hope as many CFSBKers as possible will sign up.

Go here to register!

News and Notes

• Tomorrow night’s 7pm Next Level Weightlifting class is cancelled. Coach Frank is competing at the USA Weightlifting American Open Series 3 today. He’ll be lifting on the Blue platform at 1:25pm, and you can watch him on the live stream. Kick some ass, Frank!
• There’s less than a week left to sign up for Fight Gone Bad 2018, a day full of fun costumes, badass athletic feats, and fundraising for a great cause! Go HERE to get in on the fun!

_____________________
Yesterday’s Results Board: Team Sprint/Bench
New Elimination Style Format Coming to 2019 CrossFit Games BarBend
Controlling Fibromyalgia Through CrossFit CrossFit Journal (video)

_____________________
Yesterday’s Results Board: Rest Day
How This 97-lb Woman Became the IPF’s Strongest Lifter Athlete Daily
Walt Whitman on Creativity Brain Pickings

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.

Next 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 on 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!

News and Notes

• 8 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! Go HERE to get in on the fun!
• Tonight’s 6pm Next Level Weightlifting Club class is cancelled, but 12pm class is still on. Coach Frank is headed to the American Open in Las Vegas. Good luck, Frank!
• Sunday’s 12pm Pilates class with Karina is cancelled. 
• From September 11th to the 23rd, Leah D. will be offering extended evening hours (until 8pm most days) for massage therapy. Go here to learn more about Leah’s services and to book an appointment.

_____________________
Yesterday’s Results Board: Snatch | Kettlebell Swings, Burpees, Pull-Ups
5 Things I Learned From 8 Weeks of Ditching the Barbell BarBend
So I Broke My F*cking Nose The Players’ Journal

Snatch Complex

Every 2 Minutes for 16 Minutes (8 sets):
3-Position Hang Snatch (Hip + Knee + Low [1″] Hang Snatch)

Pause for a 2 count at each 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 6 of 8

_____________________

For Time:
21-15-9
Russian Kettlebell Swings 24/16kg
Burpees
Pull-Ups

Sprint pace again today. Aim to move at an uncomfortable pace throughout. If the Burpees will slow you down considerably, scale the volume to 15-9-6 or sub Jumping Pull-Ups.

Post time and Rx to comments.

Photo by Thomas H. 

The Subway Series at CFSBK: A Recap from Coaches Jess and Whit

Event 1 of the 2018 Subway Series was a huge success! Thanks again to the organizers, volunteers, competitors, and everyone who came out to cheer. Today we’re happy to bring you recaps from the winners of the Female Rx’d Division, our own Coaches Whitney Hubbard and Jess Fox! Their team name? The Whitty Foxes. You saw them on the podium, but let’s get the details straight from the source…

Whit:

I had a great time competing in the first event of the Subway Series this past weekend. A huge part of this is that Coach Jess is an incredible partner. She’s an intelligent, fierce athlete who keeps her head on straight and knows how to push when the time is right. She’s also really good at Thrusters, so a wash of dread came over my body when the first workout was announced (a total of 200 Double-Unders and 70 Thrusters), and I realized I’d have to get quite uncomfortable to keep up with the blistering pace she would set!

For each workout, we sorted out our game plan in advance based on our own capacities, committed to sticking it out, and decided to enjoy the day no matter the outcome. I honestly think we executed pretty seamlessly. We might have close to 20 years of CrossFit experience between the two of us at this point, so there’s a lot to be said for just knowing yourself and staying calm under pressure.

On the physical front, I was personally happy to have this as a testing day. Over the past few months, I’ve been less focused on conditioning and more so on building strength, particularly in my long term goal of evening out significant left to right imbalances. Yesterday showed me that I’m headed in a good direction. My legs kept up on those Thrusters, though I did have to get on the assault bike immediately to flush them out for 15 minutes! And I got through the barbell complex at close to 90% of my 1-rep max Clean and Jerk.

Despite a persistent low level cold, I managed to hold on through that final AMRAP as Jess and I settled into our little Burpee Box Jump rhythm! Competing is such a good reminder that we can only ever plan for success and do our best with what we have on that day. I was pretty anxious at the beginning of it, but I’m glad I took the leap to push my edge a bit further and break outside my comfort zone again. Congrats to everyone who competed, and thanks to all of the wonderful volunteers and judges!

Jess:

The Subway Series is always such a fun time, and this past Sunday was no exception! I’ve been lucky to be a part of it since it’s inception 8 years ago and have tried to participate in at least one event each year. And while it’s gone through different iterations of individual and team events, it’s always been such a supportive, fun, and beginner-friendly event! Sure, it’s fun to see a top team finish first or lift the most weight, but I love seeing the whole gym cheer for the last teams to finish even more. That’s the spirit of CrossFit.

This year, I was lucky to partner up with fellow TFBA Coach Whit. I’d say we were excited but nervous when the workouts were announced. Excited to see the Thruster/Double-Under workout but knew that it would hurt because it would be fast. The barbell complex looked fun, but knew it would be much harder than expected. The partner AMRAP looked great but was clearly 8 minutes too long.

After meeting to talk strategy and testing some of the workouts, we came up with a pretty solid game plan. We factored in each other’s strengths so that we could try to do the best we possible could. But we were also completely open to calling an audible and adjusting things if needed. For example, while warming up for Event 1, I decided to try Whit’s jumprope thinking that it would save us a bit of transition time. I’ve NEVER used someone else’s jump rope in a competition but figured why not. After tripping up in the first round after 3 Dubs, I thought it was a bad mistake. But I shook it off, refocused and got back on track. And hey, we ended up finishing 1st there!

The barbell complex was definitely much harder than I expected. If you saw me smiling and laughing during one of my attempts, it’s because I almost forgot to do the Front Squats and was only reminded by Whit yelling, “Uou gotta squat Jess!” Ha! And then there was Whit’s face during the Jerks. Such beautiful Jerks, such squirrelly faces. 😉

The workout that I’m most proud of is the Synchro AMRAP. We had an idea of our calorie splits on the erg and practiced the timing of the Burpee Box Jumps and the Snatches, but things really clicked for us during that workout. There’s just something about having another person by your side to push you just a bit harder. I didn’t expect to win that workout, but we stayed steady and calm and in tune with each other and just eeked past Katie and Sarah. It was a fun race to the finish!

Thanks to all those who came out to support all of us, to the CFSBK dream team that ran such a smooth event, and to all of the volunteers. I had so much fun and can’t wait to do another. If you’ve never competed or are on the fence about it, I suggest finding a partner and signing up for a future Subway Series event!

Be sure to check out some killer photos from the day by Robert C. and Thomas H.

News and Notes

• 9 days left to sign up for Fight Gone Bad 2018! Go HERE to get in on the fun!
• Sunday’s 12pm Pilates class with Karina is cancelled. 

_____________________
Yesterday’s Results Board: Back Squat | Power Cleans, Power Jerks
How Fitness Classes Provide the Meaning That Religion Once Did Vox
Everyday Racism in the Fitness World and Beyond Girls Gone Strong