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 4 of 8

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21 Minutes Not for Rounds:
7 Russian Kettlebell Swings, Left
7 Russian Kettlebell Swings, Right
14 Alternating Reverse Goblet Lunges
14 Russian Kettlebell Swings

Post work to comments.

CFSBK has grown a lot over the past few years. How do we manage some of our larger classes? Check out this preview of Part 5 of CrossFit Journal’s series on our Group Class Expectations. And don’t forget to poke around Inside the Affiliate, our business blog, for more insights on what makes the gym go!  

The 2018 Look Feel Perform Better Challenge

It’s that time of year again… New Year’s Resolution time. While we believe it’s best to make choices in accordance with your goals and values all of (or at least most of) the time, we recognize that many of us use markers like the beginning of the year to kickstart positive changes. This year’s challenge will follow a similar model to last year. There are two levels that you can choose to participate from. On Level 1, you’ll focus primarily on food quality and eating from a large spectrum of whole foods (lean proteins, veggies and fruits, whole grains, and legumes). This is a perfect place to start if you’re new to healthy eating or are having to re-learn what that means for you. On Level 2 you’ll be tracking macronutrients and focusing on eating particular quantities of them, adjusting along the way as necessary. Due to the lasting success of many participants last year, we’re following the same 12 week format as in 2017. The reason behind this is that while extreme short term actions can bring rapid results, we’ve seen this often result in a “crash” where the individual rebels against the limiting factors of an extreme dietary challenge. We’d rather you have more inclusive food options and change a few manageable things over a longer period than change many things for six weeks only to get lost in a haze of bagels, beer, and chocolate cake once the challenge ends.

Who? The entire CrossFit South Brooklyn Community

What? A 12-week challenge meant as a collective kickstart toward healthier nutrition and recovery habits.

Where? Right where you are! Participants are encouraged to organize “rest day dinners” either in your homes or out at restaurants with fellow LFPBers. There will be twice monthly (non-mandatory, but helpful) LFPB Challenge Meet Ups at the gym in addition to weekly email “high fives” from us. The key to success is not sweeping immediate change but rather consistent practice each day, so consider scheduling some time to set aside each day to work towards your goals

When? There is an Info Session and Q&A on Sunday, December 17th at 1pm in the Annex. Here we’ll further outline the Challenge and answer any questions you have. The dates of the challenge are from Monday,  January 1st 2018 through Saturday, March 24th 2018. We’ll also be hosting a potluck dinner at the gym on Saturday, February 3rd where you can meet and greet with fellow CFSBKers and sample some delicious ways they keep on track with food choices!

What will I need? For Level 1, only a desire to begin to make informed and better food choices. For Level 2, you’ll need a food scale and a set of measuring cups and measuring spoons since you’ll be measuring out servings of lean protein, clean carbs, veggies, and fats. Whichever level you choose you should plan to do a bit of food shopping and prep beginning the first week to make good food choices easy.

Most people will get great results and remain more sane on Level 1. Eating precisely by weighing and measuring foods works great, IF you’re the type of personality that doesn’t obsess over it. If you’re not sure which way to go, choose Level 1.

Why? To look, feel, and perform better! And, for some sweet prizes!

Wait, did you say prizes? Yes. The grand prize for both the men’s and women’s category is one month of FREE unlimited training at CFSBK, a $250+ value! There are also 2nd and 3rd place prizes for the men’s and women’s categories including a punch card for specialty classes at CFSBK and personal training!

Alright, you’re in? Great! Mark this Sunday’s Info Session (December 17th at 1pm in the Annex) in your calendar and look for more info on the blog throughout the week!

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Yesterday’s Results Board: Front Squat + Jerk | Power Snatches, Overhead Squats, Muscle-Ups
Why Garbage Science Gets Published Nautilus
Weightlifting: Working with the PVC CrossFit Journal

Front Squat + Jerk Complex

3 x (5 Front Squats + 1 Jerk)

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

Post loads to comments.
Exposure 3 of 8

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AMRAP 8 Minutes:
4 Power Snatches 155/105
3 Overhead Squats 155/105
2 Muscle-Ups

The barbell weight should be medium-heavy for you. Scale the Muscle-Ups to Jumping Muscle-Ups if you’re stable on the low rings and have a few Ring Dips, or to 8 Ring Dips, or to 12 Push Ups.

Post rounds, reps, and Rx to comments.

“Katie runs faster than I can skate,” Coach David said right after this photo was taken

Next Sunday: STARTING STRENGTH PROGRAM TOTAL at CFSBK

Coach Jeremy’s Starting Strengthers will wrap up their eight-week cycle next Sunday, December 17th 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!

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Yesterday’s Results Board: Partner WODs
What Is Pain and Why Do We Experience It? Girls Gone Strong
What Is It Like to Be a Bee? Atlas Obscura

Partner WODs

At 0:00

10 Rounds for Time:
12/9 Calorie Row
9 Toes-to-Bars
6 Hang Power Cleans 155/105
*20 minute cap

Partners alternate 5 rounds each. Scale the Toes-to-Bars to Hanging Leg or Knee Raises as needed to get them done mostly in 1-3 sets. The barbell should be medium-heavy for you, unbroken on the fast end.

At 25:00

For Time:
20 Alternating Dumbbell Power Snatches 50/35
20 Burpee Box Jumps 24/20
30 Alternating Dumbbell Power Snatches 50/35
20 Burpee Box Jumps 24/20
40 Alternating Dumbbell Power Snatches 50/35
20 Burpee Box Jumps 24/20
50 Alternating Dumbbell Power Snatches 50/35
20 Burpee Box Jumps 24/20
60 Alternating Dumbbell Power Snatches 50/35
20 Burpee Box Jumps 24/20
*20 minute cap

Break up the reps however desired. The Burpee Box Jumps are Rx’d as a 2-foot takeoff. There is no extension requirement atop the box, and you may jump down or step down as desired.

Post times for each workout, Rx, and partner to comments.

How could you say “no” to this face?

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: Rest Day
A Psychological Explanation for Kids’ Love of Dinosaurs NY Mag
The 14 Minute Winter Workout You Can Do Anywhere Breaking Muscle

CFSBK got its start in September of 2007 at St. Mary’s Playground, under the elevated F/G tracks that run along Smith Street. We made use of homemade sandbags, an old tire, and a jungle gym that has since been removed in the park’s renovation. We’ve come a long way since then! Check out this fun Flickr album from the Park Daze, which was recently unearthed from the CFSBK Archives (Coach David’s old computer).

This Week at CFSBK in Review

1. At CFSBK most of our classes are led by more than one coach. How does our coaching staff work together? Part 4 of CrossFit Journal’s series on our Group Class Coaching Expectations provides some of the answers!

2. Mer R. is going to DC for work for a while (*sniff*) and is looking to sublet her apartment at the start of January. It’s a large quiet one bedroom in Park Slope with a separate study, good light, laundry in the building and shared backyard. Most importantly, it’s just a half mile from the gym! Email her at mr3340 [at] nyu.edu for more details.

3. On Tuesday, we brought you a GHD how-to video guest starring gym pups Molly and Tucker Fox! Now you know how to develop those glutes and hams while getting some much needed pet therapy.

4. Hey, speaking of gym pups, be sure to reserve your 2018 Dogs of CFSBK Calendar! All proceeds go to PupStarz Rescue, a foster rescue started by our own Robyn O’Brien. Both the desk calendar and wall calendar are available for a sliding scale cash donation of $30-60 or more. See yesterday’s post for order info!

5. The most recent installment of CrossFit Journal‘s Inside CFSBK series focuses on our guiding principles. As Coach David explains in this awesome video, we strive to be professional, inclusive, and effective. Watch the video to find out what that means in practice!

6. CFSBK and the whole NYC fitness community lost a legend. Joe Gazio, who many members knew as our Friday evening Olympic weightlifting coach over the summer, recently passed away after a long battle with pancreatic cancer. To learn more about Coach Joe and the lives he touched, read Wednesday’s post.

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Yesterday’s Results Board: Power Snatch | Deadlifts, Double-Unders
Do Dogs Need Winter Coats? NY Times
Technique and Strength in the Martial Arts Starting Strength

Touch-and-Go Power Snatch

3-5-10-5-3

Each set should be heavy for the rep range. These should be true touch-and-go without the need for the barbell to be resting in the hang on the way down. If you’re newer to the lift, then focus more on maintaining good positions and a close bar path than on hanging on to the bar, and do sets of quick bailed singes as needed.

Post loads to comments.
Exposure 3 of 8

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For Time:
15 Deadlifts 275/185
50 Double-Unders
12 Deadlifts
40 Double-Unders
9 Deadlifts
30 Double-Unders
6 Deadlifts
20 Double-Unders
3 Deadlifts
10 Double-Unders

The barbell weight should be medium-heavy for you, and challenging to perform the reps unbroken. Scale the Dubs to 2x Singles or perform about half the attempts as needed.

Post time and Rx to comments.

“Professional, inclusive, effect.” Those are CFSBK’s guiding principles, and Captain Osorio elaborates on them in yet another great video in the Inside CrossFit South Brooklyn series!

Catching Up with Inside CFSBK

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

• Diapers and Dumbells
  
• The Docs
  
• Variety
  
• Fit 55+
  
• CFSBK’s Group Class Coaching Expectations: Part 1
  
• CFSBK’s Group Class Coaching Expectations: Part 2
  
• CFSBK’s Group Class Coaching Expectations: Part 3
  
• CFSBK’s Group Class Coaching Expectations: Part 4
• Guiding Principles

You can always find these and lots of other great content on our Articles & Media page, which was just updated!

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. Both the desk calendar and wall calendar are available for a sliding scale cash donation of $30-60 or more. 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 | Run, Air Squats, Sit-Ups
Training Exercise vs. Novelty Catalyst Athletics
How Stupid Things Become Smart Together Kurzgesagt

Tempo Back Squat (32X1)

3 x 6

Heavier than Week 1, around the same as last week. Should be challenging for the last couple of reps on each set but never a grind.

Post loads to comments.
Exposure 3 of 8
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AMRAP 20 Minutes:
400m Run
20 Air Squats
20 AbMat Sit Ups

Post rounds, reps, and Rx to comments.

Coach Joe Gazio

By David Osorio

CFSBK is very sad to announce that Coach Joe Gazio, who many members knew as our Friday evening Olympic weightlifting coach over the summer, recently passed away after a long battle with pancreatic cancer. Joe was a special person who brought enthusiasm and warmth to every single athlete he worked with. He was always kind, humble, and motivated to bring out the best in his athletes. We consider ourselves incredibly fortunate to have had Joe as part of our coaching team, and we want to extend our condolences to his family and everyone who was lucky enough to train with Coach Joe.

Coach Keith had this to say about Joe’s personality and approach to coaching:

There are a lot of important qualities to being a great coach, but at the top, I believe, is passion. Coach Joe had that as much as anyone for the sport of Weightlifting. He had an unbelievable wealth of knowledge, which he would readily share with anyone who was willing to listen. He treated every athlete the same, from renowned Games and Olympic athletes, to the first timer and average exerciser. Anyone who had the opportunity to work with him will tell you, you had Joe’s full attention, respect, and especially, honesty. Being around Joe helped me grow as an athlete as well as a coach, and his joy for doing what he did was always inspiring. His legacy will live on with every lift we attempt going forward, and every person we continue to share his knowledge with.

To learn more about Joe, read Coach Frank‘s tribute to him here and here. You can also watch Joe’s appearance on the ActiveLife podcast. We’ll miss you, Coach Joe.

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Yesterday’s Results Board: Rest Day
Why You Need Good Wrist Mobility Girls Gone Strong
How to Teach Your T-Spine to Bend Breaking Muscle

You asked for a GHD how-to video, and we delivered! Here’s Coach David (with special guest stars Molly and Tucker Fox) showing you how can develop your glutes, hams, and several other important body parts! 

Ask a Coach

Do  you like these little instructional videos we’ve been doing? We’d like to do more stuff like that and need your help. So, from time to time, we’ll be asking you for questions that we can address in short videos. Today is one of those times! Leave a CrossFit-related question that we can address in a short video in today’s comments. One of our illustrious coaches may respond in a future video!

Special Shop Night for CFSBK Members at Lululemon

On Thursday, December 7th, lululemon’s Smith Street location is offering a special shop night for CFSBK and Brooklyn Boulder’s members only! Here are the details:

• Open to all CFSBK & BKB members (must show key card for entrance)
• Members get 25% off all lululemon gear for one night only
• You can shop for yourself, friends, and family
• Shop night is open from 8pm to 9:30pm

If you plan to attend, please register through the Eventbrite link below. And don’t forget to bring your CFSBK key card!

Register Here!

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Yesterday’s Results Board: HSPUs / DBSSSLRDL | Burpee Box Jump Overs, Rowing
How to Be a Little Bit Better at Remembering Things NY Mag
Watch Weightlifter Gabriel Sincraian Try CrossFit for the First Time BarBend

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 3 of 8

_____________________

3 Rounds:
30 Seconds for Max Reps of Burpee Box Jump Overs 24/20
120 Seconds Rest
30 Seconds for Max Calories of Rowing
120 Seconds Rest

All out efforts on each work interval.

Post reps per round of each movement to comments.

At CFSBK most of our classes are led by more than one coach. How does our coaching staff work together? Part 4 of CrossFit Journal’s series on our Group Class Coaching Expectations provides some of the answers! 

Tandem Coaching Guidelines

We’ve been posting these CrossFit Journal videos for a few weeks now, but don’t forget that you can read all about our Group Class Coaching Expectations on Inside the Affiliate, our business blog! Here, for example, is the full list of our Tandem Coaching Guidelines:

• Discuss work distribution before class starts, trying to keep overall workload even.
• While one coach is leading flow, the second coach should be organizing logistics for the following segment or working with troubled movers.
• Evenly distribute athletes between coaches.
• If a class goes over, one coach should finish out that class while the other coach begins the next class.

Read more about these guidelines here! And be sure to poke around ITA for some crucial insights into all the stuff that makes CFSBK tick.

Looking for a Sublet Near the Gym?

Mer R. is going to DC for work for a while (*sniff*) and is looking to sublet her apartment at the start of January. It’s a large quiet one bedroom in Park Slope with a separate study, good light, laundry in the building and shared backyard. Most importantly, it’s just a half mile from the gym! Email her at mr3340 [at] nyu.edu for more details.

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Yesterday’s Results Board: Front Squat + Jerk | Power Cleans, Wall Balls
Why Lurks Behind Rabid Sports Fandom? Nautilus
10 Questions with CrossFit Athletic Group CrossFit Journal

Front Squat + Jerk Complex

3 x (5 Front Squats + 3 Jerks)

Perform 3 sets of the complex at 70-75% of your best Jerk from last week.

Post loads to comments.
Exposure 2 of 8

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AMRAP 10 Minutes:
10 Power Cleans 135/95
20 Wall Balls 20/10, 14/9

Post rounds, reps, and Rx to comments.

Coach Lauren gives Jen B.’s some individual attention on Squat day. Check out photosets from a couple of last week’s classes here and here!

CFSBK FAQs

As you may have noticed we’ve added a Frequently Asked Questions page accessible under Member Resources on the blog (to the right).  To draw your attention to the FAQs and to refamiliarize everyone with some important stuff, we’ll be reposting some of these questions and answers to the blog. Next up…

SHOULD I KEEP A TRAINING JOURNAL?

Yes. One of the most important parts of CrossFit as a training methodology is that it’s quantifiable. That aspect keeps everyone involved (the athletes and the coaches) honest and helps us to see what’s working and what’s not over the course of time. Plainly, your journal measures your progress (or lack thereof). Your training journal should have both some quantitative and qualitative data in it. You can use your favorite electronic device, a plain old notebook and a pen, or one of the fancy schmancy ones that we sell at the front desk. Your journal will provide you with important information that will be both informative and affirmative. What you were able to lift last week (quantitative) and how it went (qualitative) are pretty telling about what you should be able to lift this week. Also, it’s a nice affirmation that things are going in the right direction when you look back 6 weeks, months, or years into your journals and see the progress you’ve made. Keep a journal!

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Yesterday’s Results Board: Triple Metcons
Jerk Rack Adjustment Catalyst Athletics
Why You Should Eat More and Train Less This Christmas Breaking Muscle