Back Squat / Front Squat

Tempo Back Squat (31X1):
2 x 6

Tempo Front Squat (31X1):
1 x 6

2 sets of Back Squats, followed by 1 set of Front Squats. Heavier than last week.

Post loads to comments.
Exposure 4 of 8
_____________________

For Time:
21-15-9
Toes-to-Bars
Thrusters 95/65

Scale the Toes-to-Bars to Hanging Leg or Knee Raises as needed to get through the reps in 1-3 sets. The Thruster weight should be on the light-medium side for you and unbroken on the fast end.

Post time and Rx to comments.

Ich Bin Ein CFSBKer

A note from Henry P., who’s currently traveling in Eurpoe:

I’m in Berlin with the family for a bit and a friend of my wife’s put us in touch with a super nice and generous couple that agreed to show us around.  They’re in their mid-forties, grew up in Potsdam (East Germany), and were living in East Berlin when the wall fell. As we hiked about the city, they shared some incredibly fascinating insider knowledge along with stories about their personal experiences in Berlin and East Germany. We were enthralled.

Tweet the Deets

A post shared by CrossFit South Brooklyn (@crossfitsouthbrooklyn) on Jul 22, 2017 at 10:47am PDT

We may not have AC… But we’ve got a hose ¯\_(ツ)_/¯ 

CFSBK Kids Club Night: Saturday, August 12^th from 6pm- 9pm

Want a night off for yourself and your kids? Sign up for CFSBK’s Kids Club Night! Your kid will engage in fun movement activities and games, eat pizza, and watch a movie.

What: 
We’ve organized a night of CrossFit kids physical activities and games. We’ll all share a pizza dinner and then watch The NeverEnding Story on the CFSBK big screen.

When:
Saturday, August 12th from 6 to 9 PM

Who:
Kids ages 3-12. Parents can hang out if they want or go out on the town!

Cost:
$50 per child with a 40% discount for additional siblings. Dinner will be provided. Late pickups will result in a $25 fee.

Register Here!

We’ll need at least 5 kids to run the  event. Kids Club Night is capped at 15 children, so RSVP soon!
_____________________
Yesterday’s Whiteboard: Bench Press / Split Squat | Push-Ups, Box Jumps, KB Swings
Everyone Is Having Anxiety Dreams The Outline
Watch This 78-Year-Old Grandfather [Jacinto B.!] Kill It During a CrossFit Workout Today

At 0:00…
WOD A
5 Rounds for Time:
5 Deadlifts 315/225
15 Wall Balls 20/10, 14/9

The Deadlift should be a heavy stimulus but unbroken on the fast end.

At 15:00…
WOD B
2 Rounds for Time:
50/40 Calorie Row
20 Burpees

At 30:00…
WOD C
For Time:
1 Mile Run

Post times and Rx to comments.

CFSBKers flexing… on the beach | Photo by Thomas H.

Flex on the Beach 2017

We are gathering folks for Scaled and Rx teams for Flex on the Beach, which goes down Saturday, September 16th. The Early Bird Special ends tomorrow, so now is the time to sign up. Just add your details here and we’ll try to get you on a team for this fun event!

News and Notes

• Crossfitsouthbrookly.com will be getting a long-awaited refresher tonight. We’re updating the site to better serve our community and represent the gym on the World Wide Web). The user experience for you frequent blog readers and commenters won’t change much, but expect some minor technical difficulties (and maybe some “who-moved-my cheese?” moments) as we transition to the new site.
• Thanks to everyone who came out for Movie Night last night!
  

_____________________
Yesterday’s Whiteboard: Rest Day
Why Sitting at Your Computer All Day Can Wipe You Out NY Mag
Area Man Marks Territory on Bench with Sweaty Thigh Outline

Movie Night is here! Tonight after Open Gym (at 8pm), we’ll be showing the Eddie Murphy/Arsenio Hall/NYC classic Coming to America. CFSBK will provide some free beer, but feel free to BYOB and snacks!

This Week at CFSBK in Review

1. Crossfitsouthbrookly.com will be getting a long-awaited refresher Saturday night. We’re updating the site to better serve our community and represent the gym on the World Wide Web). The user experience for you frequent blog readers and commenters won’t change much, but expect some minor technical difficulties (and maybe some “who-moved-my cheese?” moments) as we transition to the new site.

2. CFSBKers have been competing outside the gym a lot so far this summer! On Tuesday, we brought you a recap of the USAW Crow Hill Open, where 3 of our lifters qualified for Masters Nationals.

3. And on Wednesday, we reported on CFSBK’s success at Hail to the Team at CrossFit Queens. Competing in this team event, Coach KHarpz and Katie E. and Coach Brett and Phil S. took 1st place in the Men’s and Women’s Rx divisions. Congrats, to everyone who competed and thanks for representing CFSBK!

4. Want to give your kids some fun and fitness (and yourself the night off)? Sign your kids up for our Kids Club Night on Saturday, August 12th! Your kid will engage in fun movement activities and games, eat pizza, and watch a movie. See yesterday’s post for details.

5. We are gathering people for Scaled and Rx teams for Flex on the Beach on Saturday, September 16th. The Early Bird special ends on Sunday so now is the time to sign up. Just add your details here and we’ll try to get you on a team for this fun event!

_____________________
Yesterday’s Whiteboard: Snatch | 30 Muscle-Ups
There’s Something Strange in Usain Bolt’s Stride NY Times
Managing Type 1 Diabetes with CrossFit CrossFit Journal

Here are Morit S., Francine D., and Katie H. at the Crow Hill Open. Read on to find out how they did! | Videos Courtesy of Morit and Katie

CFSBK at the Crow Hill Open: A Recap

Over the weekend we promised to fill you in on how CFSBKers did at the USAW Crow Hill Open, and today we’re bringing you that recap. You guys have been competing so much lately, and we’re proud of each and every one of you! As you can probably tell from the video above, much ass was kicked. Here’s how each of our lifters fared:

This was Morit S.’s first weightlifting meet, and she killed it! The Crow Hill Open, she said, “was a great and fun experience! I need to give a serious shout out to Coach Ro. I had no idea how much it takes to be the coach at an Olympic weight lifting meet.”

Francine D. hit 45 kg on her opening Snatch. “I am still focused on qualifying for Masters Nationals in 2018,” she told us, “so I’m signed up to try again at Brooklyn Barbell in August. Working with Coach Ro has been an amazing experience and having Morit and Katie as teammates invaluable. I’m looking forward to crushing it next month ;-)”

It was also Katie H.‘s first meet, and here’s how it went down: “Made my last Clean and Jerk attempt and qualified for Masters Nationals in my age and weight class in my first meet. Loved it. And would love to support anyone else willing to try, we are competing at Brooklyn Barbell Open August 26-27 so reach out and join!”

Jacob M. hit 93 kg on the Snatch and 130 kg for the Clean and Jerk. “Was my first time lifting in competition, he reported, “and to say I had the jitters would be an understatement.  Didn’t perform well in the Snatches but used the adrenaline to my advantage in the Clean and Jerk and ended with a 3 kg PR.” Congrats, Jacob!

Competing in the 85 kg weight class, Alex B.‘s best Snatch was 109 kg, and his best Clean and Jerk was 135 kg, for an impressive total of 244 kg. This qualified him for Masters Nationals!

Last but certainly not least and also competing in the 85 kg weight class, Coach Ro Snatched 103 kg and crushed his Clean and Jerk at 135 kg, also qualifying for Masters Nationals! Here’s what he had to say: “I totaled 238 kg, put me in 3rd place of the session and 6th overall out of 20 lifters in the 85kg weight class. This is a PR total for me and I’m currently ranked 8th in the nation by USAW in the 85kg masters 40-44 group. This was the first meet I’ve done since Masters Nationals in 2016.  It was a great experience and a well-run event. It was also great to have other folks there in the same weight class lifting with me from CFSBK.”

Congrats, everyone! We posted some video of the men lifting last week. You can see the full results here. Check back in with the blog tomorrow to find out how CFSBKers did at Hail to the Team at CrossFit Queens this past weekend!

_____________________
Yesterday’s Whiteboard: Bench Press / Split Squat | KB Swings, DB Thrusters
CrossFit and Kraus Motor Co.: Building Performance CrossFit Journal
Entire NYC Subway System Now Consists of One Handcar

Bench Press / Split Squat Superset*

A1) Tempo (31×1) Bench Press:
3 x 10

Heavier than last week.

A2) Tempo (31×1) Split Squat:
3 x 10e

Set back foot on a 16-20 inch box and load as appropriate with dumbbells or kettlebells held goblet-style. Heavier/better than last week. If last week was tough, then use the same load and try to perform the reps better.

*Warm up and then perform a set of Bench Presses, followed by a set of Split Squats on each leg. 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

_____________________

Every 2 minutes for 10 minutes:
10 Russian Kettlebell Swings
10 Dumbbell Thrusters

Sprint each round. Score fastest/slowest times. Use loads that are challenging to perform unbroken.

Post times and Rx to comments.

This Friday: Movie Night Returns with Coming to America!

This Friday, July 21st at 8pm (after Open Gym), a CFSBK summer tradition returns. That’s right, we’re talking about Movie Night! We asked you to vote, and Coming to America edged out Space Balls by one vote. 

In case you haven’t seen the Eddie Murphy/Arsenio Hall/NYC classic Coming to America, here’s the IMDB summary: “It is the 21st birthday of Prince Akeem of Zamunda and he is to marry a woman he never saw before. Now the prince breaks with tradition and travels to America to look for the love of his life.” Watch the trailer above!

Movie Night will be BYOB/snacks. Come for some fitness, stay for some fun!

Want to Work at the Front Desk?

CFSBK is looking for new talent to staff our beloved Front Desk! Responsibilities include handling inquires from walk-ins, managing basic membership issues, light cleaning/organization, and other miscellaneous duties. Ideally, we’d like to hire from within so that candidates are already familiar with CrossFit and CFSBK, but we are open to talking to new folks if they’ve got good people skills and are committed to joining the gym.

On top of an hourly wage, Front Desk staff will also receive a comped membership. We are looking for people who keep a consistent schedule and commit to six months of work with us (barring extenuating circumstances). Preference will be given to candidates with the flexibility to change shifts in the new year. 

We will be interviewing this month and hiring a new staff member for immediate training. We’re looking for someone who can take the 5:45am to 9:30am shift on Mondays and Wednesdays.

Email Charlie [at] CrossFitSouthBrooklyn.com to inquire and include Front Desk in the subject line.

_____________________
My First Throwdown CrossFit Journal
Could Yoga Delay Cognitive Decline? Pacific Standards