Rest Day
From our Instagram account: “Thanks to everyone who came out to celebrate our 10th anniversary! See you all at the 15 year!”
November 18th: The 4th CFSBK Art Show
Ready for another kickass event? Our fourth Art Show will be Saturday, November 18th, so save the date, and START MAKING ART!
The aim of the evening isn’t to sell the work of our artists (though if that happens, great!), but to showcase the often hidden talents of CrossFitters, bring our community together in a novel way, and to continue being the coolest CrossFit gym on the planet.
The more diversity of mediums the better—painting, photography, film, collage, printmaking, dance, singing, design, sculpture, jewelry, quilts, other textiles, installations, or something we haven’t heard of yet. (We have a 180” projector that can be used for video-based art.) If you participated in years past, please do not repeat (the majority of) work you included for those shows.
We’ll post again in six weeks to start putting together a roster of artists. Email Kate R. at katharinereece [at] gmail.com with any questions (or if you know you want to participate or volunteer!).
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Yesterday’s Results Board: Press / Stiff-Legged Deadlifts | Run, DB Power Snatches, DB Thrusters, C2B Pull-Ups
5 Ways to Get Better at Weightlifting without Training Catalyst Athletics
Working Out vs. Training vs. Movement: What’s the Difference? BarBend
Press / Stiff-Legged Deadlift | WOD 10.2.17
Tempo Press / Tempo Stiff-Legged Deadlift Superset*
A1) Tempo (31×1) Press:
3 x 8
Heavier than last week.
A2) Tempo (31×1) Stiff-Legged Deadlift:
3 x 8
Heavier than Week 2.
*Warm up and then perform a set of Presses, followed by a set of Stiff-Legged Deadlifts. Repeat for 3 work sets of each, resting about a minute between movements. Use a 31×1 tempo for both movements. The last few reps of each set should be tough, but the goal is no misses.
Post loads to comments.
Exposure 4 of 8
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2 Rounds for Time:
550m Run
40 Alternating Dumbbell Power Snatches (20 each arm)
30 Single-Arm Dumbbell Thrusters (15 each arm)
20 Chest-to-Bar Pull-Ups
Use the same dumbbell for the Power Snatches and Thrusters. Choose a heavy load than allows you move well but probably not unbroken on each movement. Scale the Pull-Ups to Chin-over-Bar or Jumping as needed.
Post time and Rx to comments.
No, Coach David isn’t showing us how big the rainbow trout he caught on his last fishing trip was. He’s showing us how to use the stall bars in 608!
Register for the Subway Series at CFSBK!
The 3rd event of this years NYC Subway Series goes down on Saturday, October 14th right here at CFSBK! There’s still time to register here. Represent CFSBK and be a part of the BLACK TIDE! This is always a mega-fun event, and we’d love to see more of you sign up. As usual, there will be Rx and Scaled divisions, so don’t be afraid to get after it!
Calling All Volunteers
Want to be part of what’s always an exciting day but not feeling the competition itch? We’re looking for a few good humans to help out on October 14th with the following:
- Judges (we need the most help here)
- Score keepers/score runners (proficiency with spreadsheets preferred)
- Set up/break down
If you’re interested, please contact David at David [at] crossfitsouthbrooklyn.com with the subject line “SS Volunteer” as soon as possible, and let us know what you’d like to help with. No prior judging or volunteering at a CrossFit event experience is required. We’ll make sure you’re 100% prepared. In addition to our gratitude, we’ll provide you with coffee and snacks throughout the day!
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Can You Put Your Kids on a Strength Training Program? Starting Strength
Managing Your Expectations: How to Set Yourself Up for Success Girls Gone Strong
All Classes Cancelled Today
Thanks to everyone who came out for our 10th Anniversary Party last night!
All Classes Cancelled Today!
This is a friendly reminder that we’ll be running on a modified schedule today. We’ll be offering Open Gym from 5pm to 8pm, but all other classes (group class, Short Circuit, Kids, AR, AG, Free Intro) are cancelled.
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Golden Knights Ace 10,000-Ft. Box Jump CrossFit Journal (video)
Why Curiosity Can Be Both Painful and Pleasurable Nautilus
Rope Climbs | WOD 9.30.17
Rope Climbs
Performance
5 Rounds Not for Time:
1-2 Rope Climbs, 15′
130m Jog
Fitness
Learn how to safely and efficiently wrap your feet and climb the rope. Once you can properly secure your feet, climbing the rope is almost as easy as an Air Squat!
Wear long socks or long pants if you have them!
Post work to comments.
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“Fight Gone Bad”-Style
5 Rounds for Max Reps:
Wall Balls 20/10, 14/9, 10/8
Sumo Deadlift High Pulls 95/65/35
Box Jumps 24/20/16
Rest
Score total reps. Keep one running tally for each round and add them up at the end.
Post total reps and Rx to comments.
Congrats to Captain Osorio on 10 great years of steering this ship. As Coach Fox once said, you’re “the wheel and the grease.” Thanks for giving us this life-changing place and for giving so much of yourself in the process. We love you, ya big weirdo
Tonight’s the Night!
The hour is upon us! Our 10th Anniversary Party goes down tonight from 8pm to 1am, and we cannot wait to see all of you there. Here are some notes on the big event:
- You don’t have to bring anything food- or drink-wise! Just bring yourself and your desire to celebrate.
- The dress is “festive attire.” Wear your most festive attire.
- There will be an open bar with beer, wine, and a couple of cocktail options. Our friends at Threes Brewing are providing the beer (mmmmm).
- There will be a make-your-own taco station provided by Park Life (also mmmmm). Food will be available from 8-11pm.
- CFSBKer Jared D. will be your DJ for the evening!
- No kids or dogs, please!
Tomorrow’s Schedule
We’ll be running on a modified schedule for the day after the party. We’ll be offering Open Gym from 5pm to 8pm, but all other classes (group class, Short Circuit, Kids, AR, AG, Free Intro) are cancelled.
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Yesterday’s Results Board: Rest Day
Lockheed Martin Reveals Plans for Sending Humans to Mars Scientific American
20-Rep Squats Are the Best and Worst Thing Ever BarBend
Rest Day
If our 5th anniversary was this fun, can you even imagine what our 10th will look like?
Tomorrow Night: CFSBK’s 10th Anniversary Party!
The hour is upon us! Our 10th Anniversary Party goes down tomorrow night from 8pm to 1am, and we cannot wait to see all of you there. Seriously. We’ve had a few recurring questions about the particulars of this shindig, so here are some notes:
- You don’t have to bring anything food- or drink-wise! Just bring yourself and your desire to celebrate.
- The dress is “festive attire.” Wear your most festive attire.
- Coach Nick has promised to wear chaps. Technically, all chaps are assl… listen, never mind.
- There will be an open bar with beer, wine, and a couple of cocktail options. Our friends at Threes Brewing are providing the beer (mmmmm).
- There will be a make-your-own taco station provided by Park Life (also mmmmm). Food will be available from 8-11pm.
- CFSBKer Jared D. will be your DJ for the evening!
- No kids or dogs, please!
- All classes are cancelled on Sunday. We’re running Open Gym from 5 to 8pm!
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Yesterday’s Results Board: Clean | Burpees, Toes-to-Bars
How Exercise Might Increase Your Self-Control NY Times
The Science Behind a Great Cup of Coffee Smithsonian
Clean | WOD 9.28.17
Clean Complex
Every Minute on the Minute x 12:
1-4: 2 Tall Cleans
5-8: 2 Hip Cleans
9-12: 2 Mid-Hang Cleans
Start light and work up to a heavy load. Focus on speed under the bar.
Post loads to comments.
Exposure 3 of 8
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3 Rounds for Time:
30 Burpees
20 Toes-to-Bars
Scale the Toes-to-Bars to Hanging Leg or Knee Raises as needed.
Post time and Rx to comments.
TBT: A recently unearthed photo of CFSBK’s early days in The Lyceum (which is now a Blink Fitness)! As Coach David explains, “This was before we moved upstairs. What you see is the extent of the equipment we had. I would get there early and set up all the mats and lay out the equipment before class, then have to break it all down afterwards. Coach Jeremy is wearing the blue shirt. Shane W. is coaching with me. Simpler times!” You can see more of these photos here!
This Saturday: CFSBK’s 10th Anniversary Party!
Hey, those photos were taken around 10 years ago. Maybe we should have a party or something to celebrate. Oh yeah, wait… we are! Our 10th Anniversary Party goes down this Saturday from 8pm to 1am. The traditional 10th anniversary gift is tin or aluminum, but we don’t want your recyclables. We just want you to show up, drink some drinks, get down with your gym buds, and help us celebrate 10 years of making Brooklyn a better, fitter borough! Get stoked!
Shout Out to Christmas City CrossFit
We recently got a really great email from Jimmy H., the head coach at Christmas City CrossFit in Bethlehem, PA. Here’s what he told us:
My name is Jimmy Hirsch and I am the head coach and assistant coach of two boxes in Bethlehem, Pennsylvania. One of the boxes that I began programming for years ago now (at my suggestion) uses CFSBK’s programming as our template. We are a relatively small box and I just wanted to thank you for providing your information online. I am hoping that it is okay that we have used your template for the past few cycles and that we will continue to do so. Your programming is effective, accessible, challenging for all, and we love it!
As a fledgling box, your programming provided us with stability, and I thought that you should know how much we appreciate it. I encourage anyone who is ever in Brooklyn to patronize your box and a handful of us actually have purchased things from your online store to support what you do.
So cool! Be sure to drop into Christmas City next time you’re in Bethlehem!
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Yesterday’s Results Board: Back Squat | Double-Unders, Push Jerks
Leukemia Survivor Finds CrossFit, Community CrossFit (video)
Is Being Lean Really Worth It? Girls Gone Strong
Yesterday’s Results Board: Back Squat | Double-Unders, Push Jerks
Leukemia Survivor Finds CrossFit, Community CrossFit (video)
Is Being Lean Really Worth It? Girls Gone Strong
Back Squat | WOD 9.27.17
Tempo Back Squat (20X1)
3 x 8
Heavier than last week.
Post loads to comments.
Exposure 3 of 8
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For Time:
60 Double Unders
15 Push Jerks 135/95
50 Double-Unders
12 Push Jerks
40 Double-Unders
9 Push Jerks
*8 minute cap
This should be a sprint today, unbroken at best. Get warmed up and hit the ground running. If you don’t have Double-Unders, then scale to Singles or 20/15/10 attempts. Scale the load accordingly so that you can perform each set quickly.
Post time and Rx to comments.
Congrats to Subway Series Winner Morgan N.!
Teamed with her sister who trains at CrossFit Dynamix in in Astoria, CFSBKer Morgan N. took 1st place at the 1st Subway Series event of the year at CrossFit Gantry. Huge congrats, Morgan! You can see more photos from their victory here. And hey, don’t forget to sign up for this weekend’s competition at CrossFit Queens and for the 3rd event, which we’re hosting on October 14th! We have 10 folks signed up so far, and we’d love to see more of you compete! Why compete? We’re glad you asked…
This Sunday’s Schedule
Our 10th Anniversary Party is this Saturday, September 30th. It starts at 8pm, and we can’t wait to see you there! The next day, Sunday, October 1st, we’ll be running on a modified schedule. That day we’re offering Open Gym from 5pm to 8pm, but all other classes are cancelled.
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Yesterday’s Results Board: Rest Day
Manhattan’s God of Insects Nautilus
This CrossFit Team Series Pair Is 138 Years Strong BarBend
Rest Day
Have Penny, will travel
Register for This Weekend’s Subway Series
The 2nd event of this years NYC Subway Series is next Saturday, September 30th at CrossFit Queens, and judging from the recent workout announcements, it’s going to be a killer day! We already have a few CFSBKers signed up and would love to see more of you there. There’s still time to register here. Represent CFSBK and be a part of the BLACK TIDE!
Calling all Volunteers!
Want to be part of what’s always an exciting day but not feeling the competition itch? Join the team that helps make the event fun and smoothly run! CFSBK will host the 3rd NYC Subway Series Event on October 14th, and we need your help. We’re looking for a few good humans for the following:
- Judges (we need the most help here)
- Score keepers/score runners (proficiency with spreadsheets preferred)
- Set up/break down
If you’re interested, please contact David at David [at] crossfitsouthbrooklyn.com with the subject line “SS Volunteer” as soon as possible, and let us know what you’d like to help with. No prior judging or volunteering at a CrossFit event experience is required. We’ll make sure you’re 100% prepared. In addition to our gratitude, we’ll provide you with coffee and snacks throughout the day!
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Yesterday’s Results Board: Rest Day
Does Happiness Really Make You Healthier? NY Mag
How to Be Awesome Scientific American
Press / Sumo Deadlift | WOD 9.25.17
Tempo Press / Tempo Sumo Deadlift Superset*
A1) Tempo (31×1) Press:
3 x 8
Heavier than last week.
A2) Tempo (31×1) Sumo Deadlift:
3 x 8
Heavier than Week 1. If you missed Week 1, then work up to a heavy 8-rep set.
*Warm up and then perform a set of Presses, followed by a set of Sumo Deadlifts. Repeat for 3 work sets of each, resting about a minute between movements. Use a 31×1 tempo for both movements. The last few reps of each set should be tough, but the goal is no misses.
Post loads to comments.
Exposure 3 of 8
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Performance
CrossFit Open Workout 16.3
AMRAP 7 Minutes:
10 Power Snatches 75/55
3 Bar Muscle-Ups
Track back and try to beat your score from 2016!
Fitness
AMRAP 7 Minutes:
10 Power Snatches 75/55/35
5 Chest-to-Bar Pull-Ups
Scale to Chin-over-Bar or Jumping Chest-to-Bar Pull-Ups as needed.
Post rounds, reps, and Rx to comments.
It may not feel like it, but it’s the first Monday of fall, and we’re bringing you this fun vid of Coach David’s tips and tricks for using the Concept2 rowing machine we all know and love!
Come to Our 10th Anniversary Party!
2017 marks CFSBK’s 10th year of goofin’ around on the erg. Help us celebrate this Saturday, September 30th at our 10th Anniversary Party! This shindig goes down from 8pm to 1am. Don’t worry. We won’t make you row. We just want you to show up, drink some drinks, get down with your gym buds, and celebrate 10 years of making Brooklyn a better, fitter borough! Get stoked!
Piano Lessons with Nick P.
CFSBKer Nick P. teaches piano in Brooklyn to children of all ages. His lessons are tailored to each student’s interests to keep them engaged and having fun. He holds a B.A. in Music Performance from Wesleyan University. If you know anyone looking for lessons, please help get the word out. You can check out Nick’s website here: www.nickpappaspiano.com.
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Are Physical Limits All in Our Heads? NY Times
Building a Better Deadlift Athlete Daily
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Tempo Back Squat (20X1)
3 x 8
Heavier than last week.
Post loads to comments.
Exposure 4 of 8
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Every Minute on the Minute x 21:
1) 3 Strict Ring Muscle-Ups
2) 15 Russian Kettlebell Swings
3) 30 Double-Unders
Scale the Muscle-Ups to 6 Strict Deep Dip Ring Transitions + Dips if you have strength and stability on the rings but lack the transition, or to 10 Burpees if you don’t.
Post work to comments.
Fight Gone Bad 2017: Let’s Do This!
It’s hard to believe that we’re a month away from Fight Gone Bad 2017, but guess what? We’re a month away from FGB 2017! Here’s what your teams should have accomplished so far:
Brooklyn Community Foundation (BCF) is proud to partner with CrossFit South Brooklyn on Fight Gone Bad for the 5th year running. BCF is on a mission to spark lasting social change, mobilizing people, capital, and expertise for a fair and just Brooklyn. Since their founding in 2009, the Foundation and their donors have provided over $20 million in grants to more than 300 nonprofits throughout the borough, bolstering vital programs and services while responding to urgent community needs and opportunities to fuel community-led change. Last year, CFSBK raised over $24,000 for BCF, and this year we’re shooting to beat that number!
Once again this year, we’re lucky to have some terrific sponsors, including Lululemon, Dinosaur BBQ, and Park Life. If you’d like to donate additional prizes, please get in touch with our Events Coordinator Danae at Events [at] crossfitsouthbrooklyn.com.
There are still some spots open if you’d like to compete! Contact Coach Jess at info [at] crossfitsouthbrooklyn.com as soon as possible if you’d like to take part.
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Yesterday’s Results Board: Rest Day
Laurie Roth’s Doctors: “Keep Doing What You’re Doing” CrossFit Journal (video)
My Grandmother, the Nazis, and the Shadow of the Olympics The New Yorker