“Fran”

For Time:
21-15-9
Thrusters 95/65
Pull-Ups

This is the classic CrossFit couplet that has inspired and hooked so many CrossFitters over the years. So simple, yet so potent. The intention is for this to be brutally fast. The fastest times world-wide are completed unbroken and under 2 minutes. Scale accordingly. However, as always, there’s is room to gut out Rx’ing a benchmark such as this at a load or degree of difficulty that’s at the edge of your ability so you might also consider that when deciding what your “Fran” will look like today. Top athletes complete the reps unbroken and with minimal rest but your (and my) Fran might be very different. If you can do the 21 thrusters unbroken but then you wind up in a world of shit for the 21 Pull-Ups, then you should probably break those Thrusters up! Do you rest too much during the 15s? Have a strategy to minimize rest like: 3-5 breaths between sets or a controlled 3-5 count in your head. In any case, have a plan that is honest to your level of ability. Let your judge know your plan and ask them to help keep you to it. And as always, have fun!

Sub Jumping Pull-Ups or scale volume as needed. Use lighter bars and larger bumps as available to save the 10s and 15s!

Post time and Rx to comments.
Compare with 12.17.16

Here’s a fun video featuring CrossFit athletes talking about their first CrossFit workouts. What was your first? Tell us in the comments!

Hail to the Team at CrossFit Queens

Our friends at CrossFit Queens are organizing the next in their series of “Hail to the…” competitions, Hail to the Team! This partner competition takes place on Saturday, July 15th from 12 to 5pm and it will feature 25 men’s and 25 women’s teams of 2 in the Scaled and Rx categories. There will be 3 workouts plus a final workout for the top teams. Coach KHarpz and Katie E. have already signed on as a team, and we encourage more of you to represent CFSBK! The workouts are very doable. For example, here’s Event 2:

Rx’d
For time:
15 Chest-to-Bar Pull-Ups
30 Wall Balls 30/20
450m Row

Scaled
For time:
15 Jumping Chest-to-Bar Pull-Ups
30 Wall Balls 20/14
450m Row

Partner A performs entire workout, and then tags Partner B into to do the same. Score is total time. There is a 12 minute cap.

What are you waiting for? Find a partner and sign up!

GO HERE for more info and to register.

CrossFit Journal at CFSBK

A little heads-up: a crew from CrossFit Journal will be at the gym this week, Monday through Sunday, to shoot content for a series about affiliation, best practices, and lessons learned from affiliates that have been operating for a decade (that’s us!). They arrive today and will begin production on Tuesday. Say “hi” and get ready for your 15 minutes of fame!

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Yesterday’s Whiteboard: Snatch
The Banded March CrossFit Journal
Athlete Centric Coaching Training Think Tank

Snatch

1-1-1-1-1

Post loads to comments.

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5 Rounds (or 20 Minutes):
50′ Single-Arm Farmer Carry, Left*
50′ Single-Arm Farmer Carry, Right*
270m Run

Begin the carries with your weaker side. If you’re not sure which side is weaker, use the first round to figure it out then go as heavy as you can handle on the weaker side.

Post work to comment.

Coach McDowell during his last day of classes. We’ll miss you, McDiesel! |Photo by Thomas H.

Today: Sunday CrossFit Kids Is Back!

10am CrossFit Preschool and 11am CrossFit Kids return to our Sunday schedule starting today! We’ve missed your kids and can’t wait to see them running, crawling and climbing all over the gym again. Our new CrossFit Kids coach working with David and Xela will be CFSBK member and lifelong dancer Tori Pierce.

Tori is a professional dancer and choreographer who has been teaching young dance students since 2008. She has taught ages 4 through 18 at studios in Wisconsin, Illinois, New York, New Jersey, and Connecticut at both competitive and recreational levels. Having started her dance training at her mother’s studio at the age of 3, it was both an easy transition from student to teacher and an exciting way to share her passion with younger dancers. In addition to teaching, Tori has judged regional and national youth dance competitions. Most recently, she has also choreographed for high school performance teams in the midwest. Tori was introduced to CrossFit by her family in 2014, joined CFSBK in 2015, and loves the challenging, supportive training environment.

As always, we’re open to hearing back from you guys about other class times that would work, thoughts on the program, and anything else you might have on your mind. If you’d like to provide some feedback or requests, please fill out our CrossFit Kids feedback form!

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Yesterday’s Whiteboard: Back Squat | Double-Unders, Wall Balls, Hollow Holds
5 Ways to Get a Better Finish in the Snatch Catalyst Athletics
The Kids’ Books You Wish More People Remembered Atlas Obscura

Back Squat

Performance
1-1-1-1-1

Fitness
3-3-3-3-3

Establish a new 1RM or 3RM. Use spotters on all heavy sets.

Post loads to comments.
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EMOM x 15 (5 rounds each):
A) 30 Double-Unders
B) 15 Wall Balls
C) :30 Hollow Hold

The jump rope and Wall Balls should be completed unbroken (barring a trip-up) and well before the 30-second mark on the fast end. Scale accordingly.

Post work to comments.

Happy Pride Week! Check out our recent Instagram post of Jayson S. and other CFSBKers rocking the CFSBK Pride shirt

Tomorrow: The Return of Sunday CrossFit Kids!

We’re so excited to announce that 10am CrossFit Preschool and 11am CrossFit Kids will be returning to our Sunday schedule starting tomorrow! We’ve missed your kids and can’t wait to see them running, crawling and climbing all over the gym again. Our new CrossFit Kids coach working with David and Xela will be CFSBK member and lifelong dancer Tori Pierce.

As always, we’re open to hearing back from you guys about other class times that would work, thoughts on the program, and anything else you might have on your mind. If you’d like to provide some feedback or requests, please fill out our CrossFit Kids feedback form!

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Yesterday’s Whiteboard: Rest Day
To Train an Athlete, Add 12 Minutes of Meditation to the Daily Mix NY Times
Sugar-Free Zone with Kathy and Michael Dalton CrossFit Journal

BEWARE THE LEDGE: Denizens of 597 Degraw tell tales of THE LEDGE, a sentient cinder block ledge at the back of the gym that sometimes awakens to swallow cell phones, keys, and other small personal belongings. Luckily, Gennaro (who is a contractor) rescued Rachel’s phone from THE LEDGE’s maw with the help of a sledgehammer. Will THE LEDGE awaken again? Probably! So be sure not to put anything on THE LEDGE, since we can only sustain so much structural damage to let you retrieve your stuff!

The Week at CFSBK in Review

1. Coach McDowell’s last class will be today at 12pm. We’ll have a going-away party for him tonight starting at 6pm at Pig Beach. Come over to Union Street to bid the Myers family a fond farewell!

2. We’re so excited to announce that 10am CrossFit Preschool and 11am CrossFit Kids will be returning to our Sunday schedule starting this Sunday, June 25th! We’ve missed your kids and can’t wait to see them running, crawling and climbing all over the gym again.

3. In our latest installment of Behind the Desk, we learned more about Chas C. and his beautiful handwriting that inspires jealousy among his fellow front deskers.

4. Coach Nick’s CRASH-Beasts took to the water at Row New York recently, and we bought you a full report on Wednesday. Hurray for CFSBK field trips!

5. We’re very lucky to have Karina S. filling in for KH at a few Pilates classes this summer! This week we filled you in on Karina’s Pilates experience.

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Yesterday’s Whiteboard: Clean and Jerk | KB Swings, Burpees, HSPUs
CrossFit KMC CommUNITY CrossFit
Physical Potential Starting Strength

Clean and Jerk

1-1-1-1-1

Establish a new 1RM Clean and Jerk.

Post loads to comments.

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5 Rounds Not for Time (or 20 Minutes):
20 Russian Kettlebell Swings
15 Burpees
10 Handstand Push-Ups

Swing a bell that’s on the heavy side of medium for you. Scale the Handstand Push-Ups to 1 or 2 AbMats, Box Piked, or to heavyish Dumbbell Presses as needed.

Post work to comments.

Coach McDowell demos Sandbag Cleans at the whiteboard. Don’t forget: McDowell’s going away-party is tomorrow night!| Photo by Robert C.

Farewell to Coach McDowell and Family!

As we reported last week, Coach McDowell and the rest of the Myers family—Ellie, Vesper, and Marcus—are headed to Virginia at the end of the month. We’ll miss them so much, but we’re excited to see this new chapter of their lives unfold. 

Coach McDowell’s last class will be tomorrow at 12pm. We’ll have a going-away party for him tomorrow night starting at 6pm at Pig Beach. Come over to Union Street to bid the Myers family a fond farewell!

This Weekend: The Return of Sunday CrossFit Kids!

We’re so excited to announce that 10am CrossFit Preschool and 11am CrossFit Kids will be returning to our Sunday schedule starting on June 25th! We’ve missed your kids and can’t wait to see them running, crawling and climbing all over the gym again. Our new CrossFit Kids coach working with David and Xela will be CFSBK member and lifelong dancer Tori Pierce.

Tori is a professional dancer and choreographer who has been teaching young dance students since 2008. She has taught ages 4 through 18 at studios in Wisconsin, Illinois, New York, New Jersey, and Connecticut at both competitive and recreational levels. Having started her dance training at her mother’s studio at the age of 3, it was both an easy transition from student to teacher and an exciting way to share her passion with younger dancers. In addition to teaching, Tori has judged regional and national youth dance competitions. Most recently, she has also choreographed for high school performance teams in the midwest. Tori was introduced to CrossFit by her family in 2014, joined CFSBK in 2015, and loves the challenging, supportive training environment.

As always, we’re open to hearing back from you guys about other class times that would work, thoughts on the program, and anything else you might have on your mind. If you’d like to provide some feedback or requests, please fill out our CrossFit Kids feedback form!

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Yesterday’s Whiteboard: Front Squat | Box Jumps, C2B Pull-Ups, Jog
Where Luck Comes From The Outline
The Myth of Muscle Toning Fitness Republic

Front Squat

Performance
1-1-1-1-1

Fitness
3-3-3-3-3

Establish a new 1RM or 3RM.

Post loads to comments.
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EMOM x 15 (5 rounds each):
A) 7 Box Jumps 24/20″
B) 5 Strict Chest-to-Bar Pull-Ups/Chin-Ups
C) 130m Jog

These should be completed well before the 30-second mark on the fast end. Use bands as needed for the Pull-Ups but make these strict Chest-to-Bar today.

Post work to comments.

CRASH-Beasts on the Water at Row New York

On Saturday some members of CFSBK’s indoor rowing team (aka “CRASH-Beasts”) got a taste of the real thing and rowed on the water at Row New York’s new site in Canarsie. The crew, which was helmed by Jess Goldman, consisted of (from bow to stern) Liz Mefford, Steven Rivas, Amy Muckerman, Robyn O’Brien, Joe Mefford, Charlie Nagle, Henry Poydar, and Jess Fox. The group learned about the sheer terror that comes with carrying a heavy rowing shell overhead to the dock on an extremely narrow ramp surrounding by pylons; the difference between port and starboard (when facing backward); and how to set a boat. And it started pouring halfway through the row. So that part was fun, too.

Coach Nick, who arranged the excursion, thought everyone did well and says it was all worth it just to see Jess Fox’s face light up when she took her first stroke. Nick would like to organize another couple trips with the same crew to get them to the point of rowing all eight; now if only we can find a group of strong folks to carry the shell down for them…

Row New York also posted more fun photos on their Facebook page.

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Yesterday’s Whiteboard: Rest Day
To the Loudest Guy in the Gym The Players’ Tribune
Your Brain Treats a Blink Like a Tiny Nap NY Mag

Push Press

Performance
1-1-1-1-1

Fitness
3-3-3-3-3

Establish a new 1RM or 3RM Push Press.

Post loads to comments.

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30 Minutes, Not for Rounds:
10 Max Effort Strokes on the C2
20 Weighted Sit-Ups
30 Second Handstand Hold

After a quick start on the erg, pull as hard and fast as possible and score your best calorie split. Play around with what damper setting and stroke rating work best for you. For the Sit-Ups, hold a plate over your chest with arms straight and sit up while pressing the plate directly upward. The Handstands can be performed either freestanding, from a kick-up, or from a Wall Walk.

Post work to comments.

From our Instagram account: “Eduardo C. doing Air Squats or practicing the dark arts during ‘Murph’?” | Original photo by Thomas H.

Pilates Classes with Karina S.

Kristin H. will be out of town tomorrow, June 20th, as well as August 15th and 22nd. Luckily, Karina S., who we recently profiled on the blog, will be filling in for KH!

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

• Our beloved Coach McDowell and the rest of the Myers family are leaving Brooklyn for the greener pastures of Virginia. McDowell’s last class will be next Friday, June 23rd at 12pm. We’ll have a going-away party for him that same night starting at 6pm at Pig Beach. Come out and give the Myers family a proper send-off!
• There are still a few spots left in the upcoming A and B cycles (which start today and Tuesday respectively) of our Starting Strength Program! See yesterday’s post for details!

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Yesterday’s Whiteboard: Snatch | Double-Unders, Dumbbell Thrusters
Pregnant, Not Dead CrossFit Journal
Nicole Carroll on Preserving the Culture of CrossFit Julie Foucher

Snatch 

Every 90 seconds for 8 rounds:
Snatch

Work up to a heavy load for the day. Maintain the same tension and balance off the floor that you’ve been working on these past 8 weeks.

Post loads to comments.

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AMRAP 15 Minutes:
50 Double-Unders
20 Dumbbell Thrusters

Scale Dubs to 50 Single-Unders or 20 attempts as appropriate. Rx the dumbbells at 45% (total) of body weight. They should be heavy enough to possibly need to be broken up a bit into 2-3 sets.

Register Now For Starting Strength Program

The Starting Strength program is an opportunity to spend 8 weeks honing your technique and increasing your capacity at the most fundamental strength movements: Back Squat, Overhead Press, Bench Press and Deadlift. This small group format of 90 minute sessions offers one-on-one guidance, great camaraderie, and a simple roster of movements allowing you time to correct errors and challenge your limits.

Whether you are brand-new to lifting, someone with experience who has struggled to surpass a plateau, or just looking to try something different, by taking the time to focus exclusively on the lifts that support almost ever other activity you do inside (and outside) the gym, you will gain confidence and enhance your performance.

Upcoming Program Times and Dates:
A cycle: Novice, 7pm Mon/Wed and 6pm Fri | Monday, June 19th – Friday, Aug. 11th (5 slots remaining)
B cycle: Intermediate, 7pm Tues/Thurs and 10am Sun | Tuesday June 20th – Sunday, Aug. 13th (4 slots remaining)
C cycle: Morning Novice, 6:30am Mon/Wed | Monday, June, 19th – Thursday, Aug. 10th (SOLD OUT)
D cycle: Continuing Education, 6pm Mon/Wed | Monday, June 19th – Wednesday, August 9th (SOLD OUT)
E cycle: Late morning, all levels, 10am Mon/Thurs | Monday, June 19th – Thursday, August 10th (SOLD OUT)

Class Sizes: Space is limited to 4-8 participants
Class Length: 90 minutes 

Cost: 3x Per Week Cycles:
$300 paid upon registration and then another $300 at the halfway point
Cost: 2xW Cycles:
$200 paid upon registration and then another $200 at the halfway point 

Group Class/Open Gym/Active Recovery/Yoga/Pilates Add-On Option!
This add-on membership allows our 2x/week Starting Strength Program to attend two additional classes per week, outside of the regularly scheduled strength cycle classes. This includes group classes, open gym, and Active Recovery/Yoga/Pilates. 

Price is $100 per four weeks, first bill due at sign-up and second bill ($100) charged automatically to the card on-file four weeks later. Register here!

If anyone is confused as to which cycle they belong in or has any questions, they can contact Jeremy directly at Jeremy [at] CrossFitSouthBrooklyn.com to discuss placement.

News and Notes

• Happy Father’s Day to all the CFSBK dads!
• We have lots of your possessions, including many umbrellas you’re gonna need next week, in our lost and found. Please claim them before we donate them to CHIPS in a couple of weeks!

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Yesterday’s Whiteboard: Back Squat / Front Squat | Row, Power Jerk
An Experiment That Changed Baseball Vice
Speed Training for CrossFit Athletes Training Think Tank

Tempo Back Squat / Tempo Front Squat

Tempo Back Squat (41×1):
2 x 4

Heavier than last week.

Tempo Front Squat (41×1):
1 x 4

Heavier than last week.

Post loads to comments.
Exposure 8 of 8
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3 Rounds for Times:
30/21 Calorie Row
10 Power Jerks 135/95
Rest 2 Minutes

Score your best and worst rounds. The goal is to score consistent on each. The barbell comes off the floor and should be light-medium heavy and unbroken on the fast end.

Post times and Rx to comments.

In his spare time, Coach Fox is the Headless Strongman of Sleepy Hollow | Photo by Thomas H.

The Set Up on Governor’s Island

CFSBKer and choreographer Wally C. has a performance  (5 years in the making!) called The Set Up this weekend and next weekend on Governor’s Island! You can find more info here. Allan E., who tipped us off to the performance, also suggested that we include this interview with Wally, “just to make his ears turn red.” Congrats, Wally!

Father’s Day Discount on Spartan Races

Our friends at Spartan Race are offering a sweet discount on races for Father’s Day! The code SPARTANDAD will get 50% off gear, $69 races, and 2 free digital books with any race purchase (Spartan Up! & Spartan Fit!). Give dad a fun fitness experience for Father’s Day!

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Yesterday’s Whiteboard: Rest Day
Inside the Leaderboard CrossFit
Three New Things Science Says About Dads Smithsonian