This Friday: The VelociPastor Screening at CFSBK 

Save the date! On Friday, December 1st at 8:15pm (after Open Gym), we’re bringing you a very special screening of The VelociPastor, which stars our very own front desker and Renaissance man Gregory James Cohan!

Here’s the IMDB summary: “After losing his parents, a troubled priest travels to China, where he inherits a mysterious ability that allows him to turn into a dinosaur. At first horrified by this new power, a hooker convinces him to use it to fight crime. And ninjas.” Check out this review from the Portland Film Festival, which calls The VelociPastor “the single greatest achievement in the entire history of cinema.”

We can’t wait to see you there! The VelociPastor doesn’t have an official rating yet, but does contain foul language and a few bloody scenes (which are more funny than scary). It’s probably best suited for ages 12 and up As usual, Movie Night will be BYOB and snacks.

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Yesterday’s Results Board: Handstand Push-Ups / DB SS SL RDL | Run, Wall Balls, Muscle-Ups
Building a Better Deadlift with Stefi Cohen Athlete Daily
Whatever Your Goal, the Answer is Play Breaking Muscle

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 2 of 8

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3 Rounds for Time:
400m Run
21 Wall Balls 20/10, 14/9
7 Ring Muscle-Ups

20 minute cap. If your Muscle-Ups are inconsistent, then cut some volume and count all attempts as reps. No Muscle-Ups? Scale each muscle up to 1 Strict Pull-Up (Chest-to-Bar of you can) + 1 Hand Release Push-Up. Push the pace on the runs and aim to do the Wall Balls unbroken.

Post time and Rx to comments.

Part 3 of CrossFit Journal’s series on our Group Class Coaching Expectations is out! This time Captain Osorio drops some knowledge about our approach to safety. With a CrossFit Journal subscription, you can watch the whole thing here

Kettlebell Kitchen at CFSBK

Did you know that Kettlebell Kitchen will deliver delicious, healthy meals right to CFSBK? They will! Pick ’em up after class, take ’em home, and heat ’em up—it couldn’t be easier. If you haven’t sampled the delicious goods that come from the big silver fridge, the busy holiday season is a great time to try them. Here’s the latest info for current and potential KBK customers:

• KBK now offers flexitarian and vegetarian meal plans for customers looking for these types of meals. They’re also launching new plans for endurance athletes and for brides to be.
• They just launched a new way to refer friends and family, giving you the chance to earn $25 in credits. Build up your KBK referral bank and get access to 2,000 different perks from the best brands in lifestyle, e-commerce, and fitness. (Psst. This is a great opportunity to refer your gym buds!)
• KBK will be running a New Year’s Achieve with Kettlebell Kitchen Challenge! After all, summer bodies are made in the winter and we are putting together an awesome online nutrition challenge for you- complete with custom guides, templates, video, co-promo prizes, and DNA reporting.

Give it a try!

News and Notes

• Missing something? Maybe a water bottle or a whole pair of pants (including belt)? Take a look at our latest lost and found dump, and be sure to claim your pants before we donate them to CHIPs in two weeks.
• In case you missed Saturday’s announcement, Movie Night returns this Friday with a very special screening of The VelociPastor, starring our own Gregory James Cohan! See the event page for details.

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Yesterday’s Results Board: Rack Jerk | Deadlifts, Burpees
Don’t Lock Your Elbows in the Pull Catalyst Athletics
Scaling CrossFit for Cancer CrossFit Journal

Rack Jerk

Performance
1-1-1-1-1

Fitness
3-3-3-3-3

Work up to a heavy but technically sound single for the day. No press-outs. If you’re newer, then work up to a moderately challenging set of 3 with a load that you can move as perfect as possible.

Post loads to comments.
Exposure 1 of 8

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For Time:
21-15-9
Deadlifts 225/155
Bar-Over Burpees

The Deadlift load should be medium to medium-heavy and done in 1-3 sets. The Bar-Over Burpees are lateral to the bar. Push the pace on this one today…Set a pace that might be faster than you can maintain and see if you can hang on.

Post time and Rx to comments.

January 27th and 28th: CrossFit L1 Certificate Course

On Saturday, January 27th and Sunday, January 28th, CFSBK will host the CrossFit Level 1 Certificate Course. Courses are open to individuals and trainers at all stages of development. The Level 1 Certificate Course serves as the cornerstone for CrossFit methodology and movement and includes classroom instruction on these topics, as well as hands-on small-group training for the movements. These group sessions are conducted under low intensity with a focus on improving mechanics. Students’ movements are observed and corrected, and they engage in dialogue concerning effective coaching techniques. Large group CrossFit workouts are conducted as an example of bridging the gap from theory to practice. These workouts provide examples of how to:

• Conduct a class.
• Hold a standard of effective technique at high intensity.
• Achieve relative high levels of intensity for each individual.
• Scale for any ability level.

The Level 1 provides introductory education on the fundamental principles and movements of CrossFit. It is structured to meet two goals: 1) Provide attendees with the knowledge to better use CrossFit methods for themselves; and 2) Provide attendees with an initial and foundational education to begin training others using CrossFit.

Register Here!

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Yesterday’s Results Board: Rest Day

The Psychological Appeal of Truly Terrible Movies NY Mag
The Evolution of Olynastics Alec Smith (video)

Partner AMRAPs

AMRAP 8 Minutes:
4 Dumbbell Power Cleans
4e Dumbbell Reverse Lunges
4 Pull-Ups

Rest 4 minutes

AMRAP 8 Minutes:
4 Dumbbell Power Cleans
4e Dumbbell Reverse Lunges
4 Toes-to-Bars

Rest 4 minutes

AMRAP 8 Minutes:
4 Dumbbell Power Cleans
4e Dumbbell Reverse Lunges
4/3 Bar Muscle-Ups

Partners alternate rounds. Choose dumbbells on the heavy-ish side for you, around 25-30% of body weight. Hold the dumbbells in the front rack for the reverse lunges.

Post rounds and reps for each part, Rx, and partner to comments.

Friday, December 1st: Movie Night Returns with The VelociPastor

Save the date! On Friday, December 1st at 8:15pm (after Open Gym), we’re bringing you a very special screening of The VelociPastor, which stars our very own front desker and Renaissance man Gregory James Cohan!

Here’s the IMDB summary: “After losing his parents, a troubled priest travels to China, where he inherits a mysterious ability that allows him to turn into a dinosaur. At first horrified by this new power, a hooker convinces him to use it to fight crime. And ninjas.” It doesn’t have an official rating yet, but does contain foul language and a few bloody scenes (which are more funny than scary). It’s probably best suited for ages 12 and up.

Watch the trailer here!

We can’t wait to see you there! As usual, Movie Night will be BYOB and snacks.

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Yesterday’s Results Board: Rest Day
How Gratitude Helped Me Get Comfortable in the Gym Girls Gone Strong
10 “Unhealthy” Foods That Are Great For Athletes BarBend

Coach JB getting tattooed by Jim Gentry at last Saturday’s CFSBK Art Show. In case you missed it, a full set of photos from the show are up on our Flickr account!

This Week at CFSBK in Review

1. We’re running on a modified schedule today. Here’s what Friday looks like:

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

2. Our new training cycle started Monday. Can you say Dumbbell Split-Stance Single-Leg Romanian Deadlift 5 times fast? Don’t forget that you can always find out what’s happening in group classes over on the Current Programming Cycle page!

3. The newest installment of CrossFit Journal‘s Inside CrossFit South Brooklyn came out this week, and this time the focus is on all the different programs we offer our members. This one is jam-packed with fun footage from the gym and some incredibly cool drone shots of the neighborhood.

4. On Wednesday we caught you up on all the Inside CFSBK vids that HQ has posted so far. So much goodness!

5. We hope everyone had a wonderful Thanksgiving! 

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The First Thanksgiving Parades Were Riots Smithsonian
Black Friday CrossFit Deals Wodspace

Turkey and Stuffing – Touch-and-Go Power Snatch

3-3-3-3-3

Begin at about 60% of your best Power Snatch and work up from there as appropriate.

Post loads to comments.
Exposure 1 of 8

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Pie – Partner AMRAP 15 Minutes:
3 Hang Power Cleans 115/80
6 Push Jerks
9 Squats

The Squats are unloaded. Partners alternate rounds.

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

Alona K. just hangin’ out at our 4th Art Show. Check out more photos from the show here!

Thanksgiving Schedule

Happy Thanksgiving from your buds at CSFBK! We are thankful for you, our members, because you’re the best fitness community on the planet. Here’s what our schedule will look like over the next couple of days…

Today, November 23rd

CrossFit Group Class: 9am, 10am, 11am
Pilates with Karina S.: 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

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Yesterday’s Results Board: Back Squat | Pull-Ups, Push-Ups, KB Swings
The Comments We Hear: Sometimes the Smallest Ones… Catalyst Athletics
Exercise May Enhance the Effects of Brain Training NY Times

Tempo Back Squat (32X1)

3 x 8

Should be challenging for the last couple of reps on each set but never a grind.

Post loads to comments.
Exposure 1 of 8

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10 Rounds for Time:
1 Strict Pull-Up + 2 Kipping Pull-Ups + 3 Chest-to-Bar Pull-Ups
8 Push-Ups
12 Russian Kettlebell Swings 24/16k

The Pull-Up complex should be challenging. Try to stay on the bar for all 6 reps! Scaling options are:

• Bands as needed
• 1 Jumping Pull-Up w/3 second negative + 2 Jumping Pull-Ups + 3 Jumping Chest-to-Bar Pull-Ups
• Any combination of 6 unassisted Pull-Ups

Post time and Rx to comments.

“That ecosystem is only as healthy as how biodiverse it is. So for us, what that biodiversity means is having a variety of programs, which is kind of like a variety of niches for people to explore.” The newest installment of CrossFit Journal‘s Inside CrossFit South Brooklyn is out, and this time the focus is on all the different programs we offer our members. This one is jam-packed with fun footage from the gym and some incredibly cool drone shots of the neighborhood. Enjoy!

Catching up with Inside CFSBK

CrossFit HQ has released some awesome videos about our humble gym over the past couple of weeks. Afraid you missed one? Fret not. Let’s recap!

• Diapers and Dumbells
• CFSBK’s Group Class Coaching Expectations: Part 1
• The Docs
• CFSBK’s Group Class Coaching Expectations: Part 2
• Variety

Holiday Schedule

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

Today, 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

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Yesterday’s Results Board: Rest Day
Is The Stupidity of Our Age Unique? Current Affairs
The Female Weightlifters from One of Iraq’s Most Notorious Neighborhoods Washington Post

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

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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

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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!

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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! 

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