Handstand Push-Up / Dumbbell Split-Stance Single-Leg Romanian Deadlift Superset*

Performance
A1) Tempo (40×1) Handstand Push-Up:
5 x 6-10 reps

Add a few reps to last week. These should all be sub-max sets, adding a deficit if you’re able to. Full range of motion, no AbMats. No crashing or resting on your head! Perform the reps strict if you can. You can kip the concentric if you must, but keep true to the tempo on the eccentric through the full range of motion and do not crash or rest on your head.

A2) Dumbbell Split-Stance Single-Leg RDL:
5 x 6-10 reps

Add weight and/or reps to last week.

Fitness
A1) Tempo (40×1) Seated Dumbbell Press:
5 x 5-8 reps

Add weight and/or reps to last week. Optional: Perform a Kick-Up to the wall with a few second hold immediately after each set of Presses.

A2) Dumbbell Split-Stance Single-Leg RDL:
5 x 6-10 reps

Add weight and/or reps to last week.

*Warm up and then perform a set of Handstand Push-Ups, followed by a set of DB Split-Stance Single-Leg RDLs. Repeat for 5 work sets of each, resting about a minute between movements. The last few reps of each set should be tough, but the goal is no misses.

Post loads/reps to comments.
Exposure 6 of 8

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For Time:
60/50 Calorie Row
40 Wall Balls
20 Power Cleans 135/95

Post time, Rx, and naughty or nice status to comments.

We have skulls for every holiday!

HOLIDAY SCHEDULE CHANGES

Front Squat + Jerk Complex

5 x (1 Front Squat + 1 Jerk)

Perform 5 sets of the complex, building to heavier than last week.

Post loads to comments.
Exposure 5 of 8

_____________________

Every 2 Minutes for 20 Minutes (10 Sets):
100m Row Sprint

Use the first 2-3 sprints to settle in to an aggressive but maintainable pace throughout the remainder of the workout.

Post times to comments.

Abominable Snowman? Nope, its CFSBK OG Samir C. with a face full of snow while climbing The Cleft on Mount Willard in New Hampshire!  

2017-18 HOLIDAY SCHEDULE

Disco Christmas! Our holiday schedule kicks in Sunday with a few class cancellations. See the Schedule page for all the details! 

This Week at CFSBK in Review

1. Daniel and Thaisa L. are our December Athletes of the Month. Congrats, you two!

2. Online registration for the 2018 Look Feel Perform Better Challenge is now open! All LFPB info and resources are available through the handy widget over to the right, but you can also follow this link. Yesterday, we also posted some of the things we’ve learned from many years of LFPB Challenges.

3. Sign ups for the first Starting Strength Program cycles of 2018 opened Tuesday. There are still a few spots left in a few of the cycles, but hurry! These are sure to sell out…

4. Get out of pain, stay out of pain, strengthen your weaknesses, improve mobility and movement patterns, all while getting stronger! Registration for Active Life Strength with Coach Keith, a  predominantly strength based class programmed very specifically to strengthen movements and improve positions based on your individual needs, also opened this week!

5. The 2018 Dogs of CFSBK calendar features your favorite gym mutts! All proceeds go to PupStarz Rescue, a foster rescue started by our own Robyn O’Brien. The wall calendar is available for a sliding scale donation of $30-60 or more (cash or credit card accepted). Never fear, you can place your order by filling out this online form, or sign up at the front desk. Orders will be taken until Christmas day. Email Bree P. at breebree [at] mindspring.com for any questions.

_____________________
Yesterday’s Results Board: Snatch | NFT Work
How to Make an Elephant Explode Kurzgesagt
CrossFit Athletes Take First in Ragnar Rally CrossFit Journal

Power Snatch

Every Minute on the Minute x 15:
1 Power Snatch

Perform these as singles across at the same load as your heaviest touch-and-go triple from the last few weeks.

Post loads to comments.
Exposure 5 of 8

_____________________

5 Rounds Not for Time (or 20 Minutes):
20/14 Calorie Row
200′ Overhead Dumbbell/Kettlebell Walk
1 Minute Pull-Up Play (some variation on upper-body pulling practice, options below)

Keep the rows at a light-moderate pace. Maintain a neutral midline, full elbow extension, and a packed shoulder (squeeze your lats and upper back, not your traps) on the carries.

Pull-Up Play Options:

• 5-10 Hard Ring Rows
• 5-10 Strict Pull-Ups
• 5-10 Kip Swings
• 5-10 Kipping Pull-Ups (Butterfly or regular. If you’re feeling good, then you may opt for a max set after a few rounds.)
• 5-10 Ice Cream Makers or Front Lever Pulls!

Post work to comments.

In Part 6 of HQ’s feature on our Group Class Coaching Expectations, Captain Osorio talks about how we handle outdoor logistics in our urban environment

What Can You Learn from The Look Feel Perform Better Challenge?

By Chris Fox

CFSBK has been organizing nutrition and lifestyle challenges for just about as long as we’ve been around and we keep learning along the way. Here’s a short list of some stuff we now know:

• People will rebel against restrictions: This came to light during the first few years when the challenge was strictly “Paleo”. People generally reduced carbs and booze (since all grains, as well as alcohol, were prohibited on the challenge), which would reduce their overall calorie intake, sometimes drastically. The short term (4-6 week) result was that people lost body fat, looked leaner, and seemed to be progressing towards their goals. The long term result however, once the challenge period was over, was often a complete and backward reversal of progress. While some people incorporated a new way of eating that minimized less healthy food choices, most people were simply waiting until school let out, so to speak, to consume them again with a vengeance.
• Short term fixes, by definition, only work in the short term: The severity of a diet is correlated to the severity of the blowback once the “diet” is over. Giving yourself some time to make changes more slowly is likely a better option for long term success.
• Carbs are NOT your enemy: Say that one out loud to yourself a few times. Sure, a low carb approach can be great for a sedentary population, but you are not sedentary. If you do CrossFit, lift weights, and participate in athletic endeavors, you will benefit from using carbs to fuel your efforts as well as to recover from them. Grandpa Joe whose main source of physical activity is raising the remote control doesn’t need many carbs, but you do.
• Whole grains, beans, legumes, potatoes, etc… can ALL be a part of healthy eating: Again, you need some carbs, and these are great sources. In the absence of some pretty uncommon diseases, you can benefit from including these foods as part of a healthy diet.
• People eat food, not numbers: Zone blocks and counting macros works, but only of you don’t stress out thinking about food in that way. That’s why our Look, Feel, Perform Better Challenge has a Level 1 and a Level 2. Most of us are Level 1 eaters. Generally applying some basic portion control guidelines can be much easier to maintain long term (and that’s the goal, right?) than weighing and measuring everything you eat.
• Your do not need a “cleanse” or a “detox”: Your liver, kidneys, lungs, and skin already do a great job of that, thankyouverymuch… If it sounds too good to be true, it probably is. Cleanses and detoxes don’t work, or at least they don’t do what their sold as doing, and certainly don’t contribute to long term health. Consuming plenty of fresh produce, along with fewer processed foods and beverages over the long term, does. As long as you breathe, move, poo and pee, your body will remove toxins from itself.

Want to work on nutrition by developing some healthy habits and skills? Sign up for the 2018 Look, Feel, Perform Better Challenge and be supported by the CFSBK community and staff!

GET YOUR 2018 DOGS OF CFSBK CALENDAR!

The 2018 Dogs of CFSBK calendar features your favorite gym mutts! All proceeds go to PupStarz Rescue, a foster rescue started by our own Robyn O’Brien. The wall calendar is available for a sliding scale donation of $30-60 or more (cash or credit card accepted). A limited number of calendars are on their way to the gym but they are sure to run out quick.  Never fear, you can place your order by filling out this online form, or sign up at the front desk. Pre-paying at the front desk will guarantee your copy. Orders will be taken until Christmas day. Email Bree P. at breebree [at] mindspring.com for any questions.

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Yesterday’s Results Board: Back Squat | Hang Squat Cleans, Reverse Lunges, Push Presses
Why Strength Still Matters in the Modern World Breaking Bad
Your Purpose in Life Is Not Fat Loss Girls Gone Strong

REGISTER NOW FOR STARTING STRENGTH PROGRAM

The Starting Strength program is an opportunity to spend 8 weeks 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 | Wednesday, January 3rd – Friday, February 23rd (5 slots)
B cycle: Intermediate, 7pm Tues/Thurs and 10am Sun | Tuesday, January 2nd – Sunday, February 25th (full)
C cycle: Morning Novice, 6:30am Mon/Thurs | Thursday, January 4th – Thursday, February 22nd (6 slots)
D cycle: Continuing Education, 6pm Mon/Wed | Wednesday, January 3rd – Wednesday, February 21st (4 slots)
E cycle: Late morning, all levels, 10am Mon/Thurs | Thursday, January 4th – Thursday, February 22nd (10 slots)

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

• Online registration for the 2018 Look Feel Perform Better Challenge is now open! All LFPB info and resources are available through the handy widget over to the right, but you can also follow this link.
• The 2018 Dogs of CFSBK calendar features your favorite gym mutts! All proceeds go to PupStarz Rescue, a foster rescue started by our own Robyn O’Brien. The wall calendar is available for a sliding scale donation of $30-60 or more (cash or credit card accepted). Never fear, you can place your order by filling out this online form, or sign up at the front desk. Orders will be taken until Christmas day. Email Bree P. at breebree [at] mindspring.com for any questions.

_____________________
Yesterday’s Results Board: HSPUs / DBSSSLRDL | KB Swings, Box Jump Overs, C2B Pull-Ups
Can Smiling While Exercising Improve Performance? NY Times
A Glimpse of American History Through the Process of Becoming a Citizen Atlas Obscura

Handstand Push-Up / Dumbbell Split-Stance Single-Leg Romanian Deadlift Superset*

Performance
A1) Tempo (40×1) Handstand Push-Up:
5 x 6-10 reps

Add a few reps to last week. These should all be sub-max sets, adding a deficit if you’re able to. Full range of motion, no AbMats. No crashing or resting on your head! Perform the reps strict if you can. You can kip the concentric if you must, but keep true to the tempo on the eccentric through the full range of motion and do not crash or rest on your head.

A2) Dumbbell Split-Stance Single-Leg RDL:
5 x 6-10 reps

Add weight and/or reps to last week.

Fitness
A1) Tempo (40×1) Seated Dumbbell Press:
5 x 5-8 reps

Add weight and/or reps to last week. Optional: Perform a Kick-Up to the wall with a few second hold immediately after each set of Presses.

A2) Dumbbell Split-Stance Single-Leg RDL:
5 x 6-10 reps

Add weight and/or reps to last week.

*Warm up and then perform a set of Handstand Push-Ups, followed by a set of DB Split-Stance Single-Leg RDLs. Repeat for 5 work sets of each, resting about a minute between movements. The last few reps of each set should be tough, but the goal is no misses.

Post loads/reps to comments.
Exposure 5 of 8

_____________________

For Time:
42 Kettlebell Swings 24/16kg
21 Box Jump Overs 24/20″
15 Chest-to-Bar Pull Ups
30 Kettlebell Swings
15 Box Jump Overs
9 Chest-to-Bar Pull-Ups
18 Kettlebell Swings
9 Box Jump Overs
6 Chest-to-Bar Pull-Ups

The Kettlebell Swings are Rx’d as overhead. The Box Jump Overs are Rx’d as a two-foot takeoff, with no extension requirement atop the box. Scale range-of-motion or to Jumping Chest-to-Bar as needed for the Pull-Ups.

Post time and Rx to comments.

December Athletes of the Month: Thaisa Lemos and Daniel Rocha

We’ve got a treat for you this month. It’s a 2-for-1 deal on AOM, only the second time we’ve done that, and this time around it Thaisa and Daniel! They are both well deserving AOMs individually, but we figured why not compound the honor and learn a little about them as a quintessential CFSBK power couple.

P.S. These two will be traveling for the holidays and will thus miss your congrats in person, so please show them some good old CFSBK blog love with a “virtual high five” via a comment below!

Fox: Hi Guys! Congrats, and thanks for coming in to chat. Let’s start as we always do, with when and why you began CrossFit.

Daniel: We started here together three years ago, in November 2014. I have a work friend whose brother owns an affiliate in New Jersey (Crossfit 908), and he’d been telling me I would love it. I was running and doing classes at the 24 Hour Fitness we belonged to and was getting pretty bored. I was also not happy feeling like I was exercising like crazy only to earn a lack of results. I was ready for change. Thaisa took a bit of convincing.

Thaisa: Yeah, the body pump classes weren’t really doing it for me either and I was also tired of yo-yo diets and protein bars, but I wasn’t too sure about CrossFit. Daniel’s friend’s wife said if you did CrossFit you could eat whatever you wanted. That had me intrigued enough to give it a go.

Daniel: I’d tried an intro class at a Manhattan CrossFit gym when we were living there, and it wasn’t the type of place I figured Thaisa would enjoy. Once we moved to Brooklyn and were so close to CFSBK I knew we try again and had no excuses. We signed up for Foundations (I didn’t want Thaisa to do the Intro Class and have a bad experience so we just decided to try it for the few weeks of Foundations) and had you (Fox) and Arturo, and one make-up session with McDowell. Now here we are.

Thaisa: I was nervous at first but right away the coaches made me feel like I would be okay. We felt very taken care of.

Fox: That’s so great to hear! A high priority for us in Foundations is to show people that they are welcome and wanted here no matter their level of ability or experience. Were you guys athletic as kids?

Thaisa: Not. At. All… My family tells stories of summer family vacations to the beach when I would bring my textbooks. Sports and “activities” were not my thing. I spent after school hours and weekends inside studying, in my coke bottle glasses, and braces. Total nerd!

Daniel: Yeah, not really either. I played a bit of soccer but would not say I was an athlete in any sense of that word.

Fox: CrossFit definitely appeals to a previously athletic population, and many people have the perception that you have to be fit and athletic to even do CrossFit. What brought you guys in and why did you stay?

Thaisa: Well the “eat whatever you want” promise was appealing, although I wouldn’t say it’s exactly turned out to be true. I wanted to be challenged in a new way and CrossFit certainly fit the bill. I immediately liked the idea of progressions and of measurable progress, and I trusted the coaching. The level of coaching here is so consistent. Plus, the number of class offerings means you don’t have to miss a day of training if your train runs late. You just take the next class.

Daniel: Yeah, we both like the quantifiable aspect to CrossFit and I second the fantastic level of coaching. The other gym we were going to sometimes had trainers who seemed smart and you could tell cared, but there were also many of what I call “coffee counters,” trainers who would just count reps while drinking coffee. Although it’s not as convenient as when we lived in Park Slope, we recently purchased our first home in Clinton Hill, we wouldn’t consider switching gyms. Thaisa even made sure that the cost of daily transportation to and from the gym was factored into our monthly expenses when we were buying!

Fox: That’s some next level commitment. So happy you appreciate us that much. The feeling is mutual! Where did you guys grow up, and how’d you end up here in New York?

Daniel: A small city in Brazil named Natal. Small by Brazil standards at least, but it’s a pretty large city with 1,500,000 people in it. Thaisa and I went to the same high school and knew each other, but we began dating during our senior year.

Thaisa: Then a few years later, during our last year of college, Daniel applied to jobs and ended up accepting a great offer from Google in NYC. I was very excited for the move but also very nervous. I spoke zero English!

Fox: No way! I wish my Spanish was as good as your English. What do you guys do for work?

Daniel: I’m still with Google where I’m a software engineer working on the Search team. The energy is usually pretty great and the people I work around are happy (and all really smart!) so I guess I got pretty lucky right out of college.

Thaisa: I received my PhD here at Rutgers School for Nutritional Science and work as a Lactation Consultant. I’m currently starting my own business here in Brooklyn! I do home visits, and a lot of my work is actually helping women learn stress management techniques.

Fox: What was growing up like for you both?

Thaisa: We had quite opposite childhoods. I grew up with a large family and am the baby of 4 children. Growing up there was always extended family around the house, but I was pretty shy and mostly kept to my books.

Daniel: I’m an only child of divorced parents, and I lived with my mom for most of my life (my dad was living away for many years of my childhood). I was also a shy, introverted child throughout adolescence, really up until high school, which was pretty transformative for me. The change from private to public school was eye opening. Nowadays I have a younger half -brother and a step-sister who I’m very close to.

Fox: What can you guys be found doing when you’re not at the gym?

Daniel: Well, we spend MANY hours at the gym, but we can often be found eating when we’re not here. We cook a lot at home now (thanks, Look Feel Perform Challenge!) but also like to try different restaurants.

Thaisa: Haha, sounds like we’re still testing out the “eat whatever you want theory.” We watch a lot of movies and travel a bit, and I try to tag along when Daniel has work trips. We usually visit other CrossFit gyms when we travel, though that’s mostly at Daniel’s suggestion. Finally, the new place takes up a lot of time. We’re getting it in order and making it ours while trying our hand at being handy.

Fox: Give me an odd/fun fact about each of you.

Thaisa: I don’t sing at all. I don’t even really like music.

Daniel: I didn’t learn to ride a bicycle until I was 30 years old. Now I love it and ride all over, in NYC!

Fox: What were some gym goats of yours when you first started, and what are you working on now?

Daniel: I’d never jumped rope before, so getting Double-Unders is still challenging and something I still work on. I’m currently focusing on improving gymnastics skill and strength. I really want to be able to do Handstand Push-Ups.

Thaisa: Pull-Ups, and I’m still working on them. But, I used to not be able to do full Push-Ups, and this year I did 200 of them during “Murph”!

Fox: Nice! Keep up the hard work. Last question: What should we look for in a future Athlete of the Month?

Thaisa: We spoke about this question since we knew it would come up! Something we discussed was that for the first year here, it actually felt pretty hard to fit in. Active Recovery, meeting people and having random topics of discussion in that room, made a big difference. We began to make friends. That might have just been our personalities, but it made a big difference. People like Mo (former AOM) and Kat and others were so warm and friendly. They paid forward the kindness they received early on and that made a huge impression on us. We’ve since tried to emulate that. It’s the sort of thing keeps people coming in not just for physical fitness, but also for community. You may not be a super athlete but you can be nice, approachable, and simply be working on being a better person. So, that’s who we’d like to see: Someone who’s welcoming, approachable, dedicated… and overall kind.

Daniel: I couldn’t have said it better.

News and Notes

• Take a look back through our 2017 Athletes of the Month on the CFSBK Articles & Media page! 
• In case you missed it, our 2017-18 holiday schedule went up over the weekend!  Check out the Schedule page to find out when you can do your holiday fitness.

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Yesterday’s Results Board: Front Squat + Jerk | Burpees, Power Cleans
How to Master Pull-Ups Athlete Daily
Lessons from Four Generations of Weightlifters Breaking Muscle

Front Squat + Jerk Complex

3 x (3 Front Squats + 3 Jerks)

Perform 3 sets of the complex, same or heavier than last week.

Post loads to comments.
Exposure 4 of 8

_____________________

4 Rounds:
Every 5 Minutes For Time…
25 Burpees
3 Power Cleans 205/135

3 minute cap on each round. The the goal is to move steady through the Burpees, then move a heavy load on the Power Cleans under some duress. Score load used and times for each round.

Post times for each round and Rx to comments.

In case you missed it, our 2017-18 holiday schedule is now available on the Schedule page

STARTING STRENGTH PROGRAM TOTAL AT CFSBK

Coach Jeremy’s Starting Strengthers will wrap up their eight-week cycle today starting at 2:00pm. Lifters will be testing their 1RMs in the Back Squat, Press, and Deadlift. All are welcome to come by, hang out, and do some cheering. Get ready for some massive PRs!

THE LOOK FEEL PERFORM BETTER CHALLENGE INFO SESSION AND Q&A

Want to learn more about our upcoming Look Feel Perform Better Challenge? You’re invited to an Info Session and Q&A today at 12pm (right after Active Recovery) in the Annex. Coach Fox will further outline the Challenge and answer any questions you might have. The dates of the Challenge are from Monday 1/1/18 through Saturday 3/24/18. This is when the CrossFit South Brooklyn community comes together to kickstart healthier nutrition and recovery habits in the New Year. See the LFPB Challenge event page for more details and to learn how you can participate!

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Yesterday’s Results Board: Partner WOD
America’s Healthiest and Least Healthy States CNN
Don’t Sweat the Small Stuff Catalyst Athletics

Partner WOD

AMRAP 30 Minutes:
500m Row
100 Double-Unders
50 Deadlifts 135/95
20 Handstand Push-Ups

Partners break up the reps however desired. Scale Dubs to 2x the Singles, and Handstand Push-Ups to 1/2 Wall Walks. The Deadlifts should be light.

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

You may have noticed the shiny new iPad at the front desk. You can now use this handy device to sign into class or buy products from the fridge if our front desk staff is helping another member! 

TOMORROW: THE LOOK FEEL PERFORM BETTER CHALLENGE INFO SESSION AND Q&A

Want to learn more about our upcoming Look Feel Perform Better Challenge? You’re invited to an Info Session and Q&A tomorrow at 12pm (right after Active Recovery) in the Annex. Coach Fox will further outline the Challenge and answer any questions you might have. The dates of the Challenge are from Monday 1/1/18 through Saturday 3/24/18. This is when the CrossFit South Brooklyn community comes together to kickstart healthier nutrition and recovery habits in the New Year. See the LFPB Challenge event page for more details and to learn how you can participate!

ALSO TOMORROW! STARTING STRENGTH PROGRAM TOTAL AT CFSBK

Coach Jeremy’s Starting Strengthers will wrap up their eight-week cycle tomorrow starting at 2:00pm. Lifters will be testing their 1RMs in the Back Squat, Press, and Deadlift. All are welcome to come by, hang out, and do some cheering. Get ready for some massive PRs!

News and Notes

• Today’s 11am Active Recovery class is cancelled.
• Making holiday fitness plans? Our 2017-18 holiday class schedule is now up on the Schedule page!

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Yesterday’s Results Board: Rest Day
How to Survive Rest Days BarBend
Incredible Archival Treasures That Were Digitized This Year Atlas Obscura