Thanksgiving Pilates with Karina S.

On Thursday, November 23rd at 10am, we’ll be offering a very special Thanksgiving Pilates class with Karina S. You can use Pilates as a cool down or a warm up for your workout. Also, fun fact: as you prepare to stuff yourself with delicious holiday food, Pilates helps with digestion! (Karina would be happy to answer questions about that last part.)

CFSBK members can use a class from their recurring membership or punchcard for Thanksgiving Pilates.

About Karina

Karina completed her Balanced Body certification at Paragon Pilates & Physical Therapy studying under Cari Riis Stemmler, Tiza Wynn Riley, and Roger Gonzalez Hibner. She has completed continuing education in Hands-On Cueing Techniques, Pre- and Post-Natal Pilates, Kathy Grant’s Cats and many other topics. She has experience working with a wide range of spinal conditions as well as many other injuries and limitations. Check out Karina’s Pilates Instagram account for more fun stuff!

Holiday Schedule

We’ll be running on a modified schedule over the next few days. Here are the details…

Wednesday, November 22nd

CrossFit Group Class: 6am, 7am, 8am, 10am, 12pm, 4:30pm, 5:30pm
Short Circuit: 9am
Diapers & Dumbbells: 11am
Fit 55+: 11am
AM Open Gym Membership: 6am-1pm

Starting Strength: 6pm, 7pm,
Next Level Weightlifting Club: 6pm (rescheduled from Thursday)
CrossFit Preteens: 4:30pm

Thursday, November 23rd (Thanksgiving)

CrossFit Group Class: 9am, 10am, 11am
Pilates: 10am
AM Open Gym Membership: 9-12pm

Everything else is cancelled.

Friday, November 24th

Short Circuit: 9am
CrossFit Group: 10am, 11am, 12pm
AM Open Gym Membership: 9am-1pm
Fit 55+: 11am
Open Gym: 6-8pm

Diapers & Dumbbells: cancelled
Starting Strength: cancelled

_____________________
Yesterday’s Results Board: HSPU / DB SS SL RDLS | NFT Work
The Life-Enhancing Qualities of Cemetery Cider Atlas Obscura
The Best Damn Squat Mobility Article. Period. Juggernaut

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

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

These should all be sub-max sets. Add a deficit if you’re able to. Use a full range-of-motion. No crashing or resting on your head! Start toward the low end of the rep range and aim to add reps each week.

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

Start light at the higher end of the rep range and work your way up in load over the cycle.

Fitness
A1) Handstand Push-Up Negatives or Seated Dumbbell Press:
5 x 5

Perform 5 sets of 5 reps of Handstand Push-Up Negatives (4 second eccentric phase) through full range of motion, kicking back up for each one as needed. No crashing or resting on your head! If you can’t organize the kick-up or lack the strength yet to control the eccentric,  then perform 5 sets of 5 Seated Dumbbell Presses.

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

Start light at the higher end of the rep range and work your way up in load over the cycle.

*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 1 of 8

_____________________

4-5 Rounds Not for Time:
300m Row
15 Burpees
10 Alternating Pistols

Aim to move continuously at a conversational pace. The Pistols are 5 each leg. Use the Pull-Up rig for support or perform them to a band as needed.

Post work to comments.

Photo by Thomas H. 

Upcoming Training Cycle Template

Training Cycle Dates: M 11/20/17 – Su 1/14/18
Test Week: M 1/15/18 – Su 1/21/18
Crush Week: M 1/22/18 – Su 1/28/18
Transition Week: Will be the first week of the following cycle, starting January 29th

Goals: Build on the tempo overhead work from the previous cycle and use it to move and support more weight overhead in the jerk, in addition to building bodyweight vertical pushing strength and stability. We’re Front Squatting again, and combining it with heavy Jerks on Sundays. We’ll also see the continuation of “Crazy Metcon Saturdays” and regular bodybuilding-style work in cash outs and on NFT days. A metcon or NFT work will follow each day’s lifting segment, as usual.

Monday – Tempo Handstand Push-Up + Dumbbell Split-Stance Single-Leg Romanian Deadlift Superset

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

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

Fitness
A1) Handstand Push-Up Negatives or Seated Dumbbell Press:
5 x 5

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

Wednesday – Back Squat

Week 1: 3 x 8 (32X1)
Week 2: 3 x 8 (30X1)
Week 3: 4 x 6 (32X1)
Week 4: 4 x 6 (30X1)
Week 5: 6 x 4 (32X1)
Week 6: 6 x 4 (30X1)
Week 7: 6 x 2 (32X1)
Week 8: 4 x 2 (30X1)

Thursday – Snatch

Complexes, EMOMs, and variants.

Saturday – Metcon Funday!

Varied mixed-modal metcons of longer than our usual time domain, including partner workouts.

Sunday – Front Squat + Jerk

Week 1: Rack Jerk 1-1-1-1-1
Week 2: 3 x (5 FSQs + 3 Jerks). Use 70-75% of Week 1.
Week 3: 3 x (5 FSQs + 1 Jerk). Heavier than Week 2.
Week 4: 3 x (3 FSQs + 3 Jerks). Same load as Week 3
Week 5: 3 x (1 FSQ + 1 Jerk). Heavier than Week 4.
Week 6: Push Press + Push Jerk + Jerk 1-1-1-1-1
Week 7: Rack Jerk 5 x 1 at Week 1’s load. Focus on consistent mechanics.
Week 8: Clean and Jerk: 5  x 1 at 85-95% .No misses.

See the Current Training Cycle page for our new standardized warm-ups!

_____________________
How to Raise an Angry Gorilla CrossFit Journal
Science Suggests You Can Live Longer By Getting a Dog Pacific Standard

At 0:00…

“Isabel”

For Time:
30 Power Snatches 135/95

8 minute cap

At 15:00…

“Grace”

For Time:
30 Power Clean and Jerks

8 minute cap

At 30:00…

“Annie”

For Time:
50-40-30-20-10
Double-Unders
AbMat Sit-Ups

10 minute cap

Erica D. hoops it up last night. Thanks to everyone who came out to our 4th CFSBK Art Show last night, and thanks especially to all our artists and to Kate R. for organizing such a wonderful evening! 

Thanksgiving Pilates with Karina S.

On Thursday, November 23rd at 10am, we’ll be offering a very special Thanksgiving Pilates class with Karina S. You can use Pilates as a cool down or a warm up for your workout. Also, fun fact: as you prepare to stuff yourself with delicious holiday food, Pilates helps with digestion! (Karina would be happy to answer questions about that last part.)

CFSBK members can use a class from their recurring membership or punchcard for Thanksgiving Pilates.

About Karina

Coming from a background of aerial arts and competitive cross country skiing, Karina saw the benefits of a regular Pilates practice immediately and signed up for teacher training after her first session. She believes Pilates allows us to regain the freedom of movement we enjoyed as children and that transforming fitness into a form of play is essential to creating a life-long practice. Her classes are full of laughter and creative cueing.

Karina completed her Balanced Body certification at Paragon Pilates & Physical Therapy studying under Cari Riis Stemmler, Tiza Wynn Riley, and Roger Gonzalez Hibner. She has completed continuing education in Hands-On Cueing Techniques, Pre- and Post-Natal Pilates, Kathy Grant’s Cats and many other topics. She has experience working with a wide range of spinal conditions as well as many other injuries and limitations. Check out Karina’s Pilates Instagram account for more fun stuff!

News and Notes

• Today’s 11am Active Recovery class is cancelled.
• How did your Crush Week go? Tell us in the comments! 

_____________________
Yesterday’s Results Board: Partner Double “Morrison”
How to Give Mars an Atmosphere, Maybe Nautilus
The Clean Turnover: Spin the Bar Catalyst Athletics

Partner “Morrison”

In teams of 2 with one partner working at a time, complete the following for time:
100-80-60-40-20
Wall Balls 20/10, 14/9
Box Jumps 24/20″
Kettlebell Swings 24/16kg

Partition the work however desired.

Post time, Rx, and partner to comments.
Compare with 4.23.17 and 6.28.17

CFSBK’s Fourth Art Show is TONIGHT

CFSBK’s fourth Art Show is TONIGHT from 7-10pm. Free entry and alcohol (and La Croix).

The show will feature live tattooing by Brooklyn artist Jim Gentry (get on the wait list here), textiles for sale by Brooklyn artist Bekka Palmer, and photographs and Pop art by New Jersey artist Jon Arias. 

At 8:30PM, CFSBK members Alona Katz and Erica Dohring will present an aerial hoop performance, which will be followed by a dance/spoken word performance by Sacred Circle Theatre Company featuring CFSBK member Anise.

Artistic sweet treats by Michele Knaub will be available for purchase, with proceeds benefitting the Giffords Law Center to Prevent Gun Violence.

Come check out art from fellow talented CFSBKers:

Jaime Cheng
Sonya Cheuse
Katherine Akiko Day
Brian Faulk
Lucas Garrido
Katie Harper
Matthew Huber
Steve Hutsal
Jenna Jerman
Saul Melman
Amy Muckerman
David Osorio
Nicholas Piltoff
Jay Reingold
Trevor Safford
Keith Walter
Brian “Baz” Zimbler

If you have any questions, email Kate R. at katharinereece [at] gmail [dot] com. 

If you take any photos tonight (and we hope you do), use the hashtag #CFSBKART so we can all see them.

Weekend Schedule Notes

• Tomorrow’s 11am Active Recovery class is cancelled. 
• Only 608 will be available for Open Gym today. We’ll be setting up for the Art Show in 597!

______________________
Yesterday’s Results Board: Rest Day
How to Win the Wishbone Scientific American
Reality Check: When Life Gets in the Way of Fitness Athlete Daily

This Week at CFSBK in Review

1. OUR 4TH ART SHOW IS TOMORROW NIGHT! We’ll have live tattooing, an aerial hoop performance, tons of great art and sweet treats by a record-high number of CFSBKers, and lots more cool stuff. Details are on the event page.

2. Our next Brazilian jiu-jitsu cycle with Callie Brennan starts this weekend. There are a limited number of spots in each class, so register now! You can find all the info in yesterday’s post.

3. CrossFit Journal dropped a couple of new videos from their Inside CrossFit South Brooklyn series this week. The first is about our group class coach expectations, and the second is about our very own Drs. Mike and Judy. Needless to say, they’re awesome and you should watch them!

4. Amanda Mc (who recently redeveloped the CFSBK site) has just recently relaunched her own site, digitalculture.nyc, with a new video on what you need to know to make sure your website is ready for 2018. Check it out here.

5. Greg C. stars in The VelociPastor, which has been playing at film festivals across the country. Check out this review from the Portland Film Festival, which calls The VelociPastor “the single greatest achievement in the entire history of cinema.” (Don’t tell anyone, but we’ll be screening VelociPastor at an upcoming movie night. Shhhh.)

6. Only 608 will be available for Open Gym this Saturday, since we’ll be setting up for the Art Show in 597. 

7. This Sunday’s 11am Active Recovery class is cancelled. 

______________________
Yesterday’s Results Board: Clean | Burpees, Front Squats, Pull-Ups
To Maintain Muscle and Lose Fat as You Age, Add Weights NY Times
Road to Success: Josh Bridges MotivationCrew

Clean

Take 10 minutes to warm up to a heavy single Clean.

Post work to comments.

_____________________

For Time:
6-9-12-9-6
Burpees Over the Bar
Front Squats 185/125
Chest-to-Bar Pull-Ups

The Burpees are lateral to the bar. The Front Squats come off the floor and should be heavy for you. The first rep of any set can be a full clean. Scale the Chest-to-Bar Pull-Ups to Chin-over-Bar, Banded, or Ring Rows as needed.

Post time and Rx to comments.
Compare with 6.29.17

Our next Brazilian jiu-jitsu cycle with Callie Brennan (pictured right) starts this weekend. There are a limited number of spots in each class, so get on it!

Sign Up for Brazilian Jiu-Jitsu at CFSBK!

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, making 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!

Course Details

This will be a 4-week course with the option of taking 1 or 2 classes per week. Classes will cover the basic body mechanics and techniques used in jiu-jitsu. Come dressed in standard work out garb (leggings, spats, shorts that won’t fall off) and be advised that the sweat you leave with may not be your own. No zippers, no claws, no jewelry!

By the end of the course, you will be at the point where you can walk into a live-sparring jiu-jitsu class without reservation.

Schedule

Level 1 (November 19th – December 11th)

Sundays, 3:30pm – 5pm
Mondays, 8:30pm – 10:00pm

Level 2 (November 19th – December 11th)

Sundays, 2:00pm – 3:30pm

Pricing

1 class per week for 4 weeks: $90
2 classes per week for 4 weeks: $160

Register here!

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.

She 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!

Weekend Schedule Changes

• This Sunday’s 11am Active Recovery class is cancelled. 
• Only 608 will be available for Open Gym this Saturday. We’ll be setting up for the CFSBK Art Show in 597!

______________________
Yesterday’s Results Board: Bench Press / Row
Stomping the Feet in the Clean and Snatch Catalyst Athletics
How to Deadlift Better Than Donald Trump Jr. Lifehacker

Bench Press / Row

5 Sets:
10 Bench Presses, as heavy as possible
500m Row for Time

Rest as needed between rounds.

This is a variation on a WOD we’ve programmed a few times over the years. Work up to as heavy a load as possible on the Bench Press while still making all 10 reps. Your score for the Bench Press portion is the total poundage moved for all 5 work sets. However, if you miss a rep and only complete 9, then you score a 0 on the Bench Press for that round. There is no time component for the entire round, but you’ll score each 500m row sprint. The intent is to go all out on the row. Set the monitor up to count down 500m and score your time for that as well. Rest as needed (probably around 2- 3 minutes) between rounds. Score total pounds moved in complete sets and fastest/slowest times for the row sprints.

Post total pounds moved and fastest and slowest times to comments.

“The message is always the same: that you’re welcomed here, and we’re going to challenge you to get better.” The latest installment of CrossFit Journal‘s Inside CrossFit South Brooklyn series was released last night, and it features Drs. Mike and Judy. Just watch it! 

News and Notes from CFSBKers

• Amanda Mc (who recently redeveloped the CFSBK site) has just recently relaunched her own site, digitalculture.nyc, with a new video on what you need to know to make sure your website is ready for 2018. Check it out here.
• Greg C. stars in The VelociPastor, which has been playing at film festivals across the country. Check out this review from the Portland Film Festival, which calls The VelociPastor “the single greatest achievement in the entire history of cinema.”

Tweet the Deets

Got Plans on Saturday? Come to CFSBK’s Art Show!

CFSBK’s fourth Art Show is this Saturday from 7-10pm. Free entry and alcohol (and La Croix).

The show will feature live tattooing by Brooklyn artist Jim Gentry (get on the wait list here), textiles for sale by Brooklyn artist Bekka Palmer, and photographs and Pop art by New Jersey artist Jon Arias. 

At 8:30PM, CFSBK members Alona Katz and Erica Dohring will present an aerial hoop performance, which will be followed by a dance/spoken word performance by Sacred Circle Theatre Company featuring CFSBK member Anise.

Artistic sweet treats by Michele Knaub will be available for purchase, with proceeds benefitting the Giffords Law Center to Prevent Gun Violence.

Come check out art from fellow talented CFSBKers:

Jaime Cheng
Sonya Cheuse
Katherine Akiko Day
Brian Faulk
Lucas Garrido
Katie Harper
Matthew Huber
Steve Hutsal
Jenna Jerman
Saul Melman
Amy Muckerman
David Osorio
Nicholas Piltoff
Jay Reingold
Trevor Safford
Keith Walter
Brian “Baz” Zimbler

If you have any questions, email Kate R. at katharinereece [at] gmail [dot] com.

______________________
Yesterday’s Results Board: “Tommy Mac”
How Do You Warm Up for a Weightlifting Exercise? Catalyst Athletics
How to Cure Aging Kurzgesagt (video)

“Tommy Mac”

2 Rounds for Time:
12 Burpees
12 Thrusters 115/75
12 Burpees
12 Power Snatches 115/75
12 Burpees
12 Push Jerks 115/75
12 Burpees
12 Hang Squat Cleans 115/75
12 Burpees
12 Overhead Squats 115/75

In addition to the 120 Burpees, “Tommy Mac” involves 24 reps each of 5 different barbell lifts: Thrusters, Power Snatches, Push Jerks, Hang Squat Cleans, and Overhead Squats. The barbell weight should be a medium-heavy, manageable load, allowing each set of 12 do be done either unbroken or in 2-3 quick sets. The Power Snatches are the exception here, if you’re not great at cycling these, then quick singles is appropriate. Aim to keep moving through the Burpees at a steady pace.

Post time and Rx to comments.
Compare with 9.4.2017

“The 8am class starts at EIGHT. A.M.”  Ever notice how smoothly our classes run? That’s because CFSBK’s awesome coaches adhere to our Group Class Coaching Expectations, a document we developed based on 10 years of coaching experience. Here’s a preview of Captain Osorio talking to CrossFit Journal about one of those expectations—timeliness. With a CrossFit Journal subscription, you can watch the whole thing here 

Sign Up for Brazilian Jiu-Jitsu at CFSBK!

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, making 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!

Course Details

This will be a 4-week course with the option of taking 1 or 2 classes per week. Classes will cover the basic body mechanics and techniques used in jiu-jitsu. Come dressed in standard work out garb (leggings, spats, shorts that won’t fall off) and be advised that the sweat you leave with may not be your own. No zippers, no claws, no jewelry!

By the end of the course, you will be at the point where you can walk into a live-sparring jiu-jitsu class without reservation.

Schedule

Level 1 (November 19th – December 11th)

Sundays, 3:30pm – 5pm
Mondays, 8:30pm – 10:00pm

Level 2 (November 19th – December 11th)

Sundays, 2:00pm – 3:30pm

Pricing

1 class per week for 4 weeks: $90
2 classes per week for 4 weeks: $160

Register here!

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.

She 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!

______________________
How the “Shalane Flanagan Effect” Works NY Times
Why Beauty Is Not Universal Nautilus

Power Snatch

1-1-1-1-1

Warm up and work up to a heavy single Power Snatch. Focus on balance and patience off the floor in the first pull, an aggressive second pull, and, even though they’re Power Snatches, speed under the bar in the catch.

Post loads to comments.

______________________

For Time:
800m Run
80 Squats
80 Kettlebell Swings 24/16kg
400m Run
40 Squats
40 Kettlebell Swings

Post time and Rx to comments.

Lynsey isn’t nearly this scary when she coaches CrossFit Kids, we promise | Photo by Thomas H. 

Weekend Schedule

We’re hosting the CrossFit Level 1 Certificate Seminar this weekend, which means we’ll have to cancel a few classes. The following classes are cancelled today: 8am group class, 10am CrossFit Preschool, 11am CrossFit Kids, 11am Active Recovery.

Check Out Anti-Gravity at CFSBK!

Is your kip krap? Are your Handstand Push-Ups nonexistent? Check out Coach Arturo‘s Anti-Gravity class: an hour-long gymnastics strength, skill, and conditioning class. The class will focus on the bodyweight skill and strength components that are most commonly demanded in CrossFit workouts, using a variety of progressions, weighted and strict practice, and other techniques to dial-in your bodyweight movements. Our goal is to improve not only skill, but also gymnastic work capacity and muscular endurance.

Days & Times

Tuesdays at 7:30pm
Sundays at 2:00pm

Programming for each day can be found in the comments section of the daily blog post on Sundays and Tuesdays.

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The Forgotten Art of Squatting Quartzy
When Counting Calories Messes with Your Head BarBend