This Week at CFSBK in Review

1. OUR 4TH ART SHOW IS TOMORROW NIGHT! We’ll have live tattooing, an aerial hoop performance, tons of great art and sweet treats by a record-high number of CFSBKers, and lots more cool stuff. Details are on the event page.

2. Our next Brazilian jiu-jitsu cycle with Callie Brennan starts this weekend. There are a limited number of spots in each class, so register now! You can find all the info in yesterday’s post.

3. CrossFit Journal dropped a couple of new videos from their Inside CrossFit South Brooklyn series this week. The first is about our group class coach expectations, and the second is about our very own Drs. Mike and Judy. Needless to say, they’re awesome and you should watch them!

4. Amanda Mc (who recently redeveloped the CFSBK site) has just recently relaunched her own site, digitalculture.nyc, with a new video on what you need to know to make sure your website is ready for 2018. Check it out here.

5. Greg C. stars in The VelociPastor, which has been playing at film festivals across the country. Check out this review from the Portland Film Festival, which calls The VelociPastor “the single greatest achievement in the entire history of cinema.” (Don’t tell anyone, but we’ll be screening VelociPastor at an upcoming movie night. Shhhh.)

6. Only 608 will be available for Open Gym this Saturday, since we’ll be setting up for the Art Show in 597. 

7. This Sunday’s 11am Active Recovery class is cancelled. 

______________________
Yesterday’s Results Board: Clean | Burpees, Front Squats, Pull-Ups
To Maintain Muscle and Lose Fat as You Age, Add Weights NY Times
Road to Success: Josh Bridges MotivationCrew

Clean

Take 10 minutes to warm up to a heavy single Clean.

Post work to comments.

_____________________

For Time:
6-9-12-9-6
Burpees Over the Bar
Front Squats 185/125
Chest-to-Bar Pull-Ups

The Burpees are lateral to the bar. The Front Squats come off the floor and should be heavy for you. The first rep of any set can be a full clean. Scale the Chest-to-Bar Pull-Ups to Chin-over-Bar, Banded, or Ring Rows as needed.

Post time and Rx to comments.
Compare with 6.29.17

Our next Brazilian jiu-jitsu cycle with Callie Brennan (pictured right) starts this weekend. There are a limited number of spots in each class, so get on it!

Sign Up for Brazilian Jiu-Jitsu at CFSBK!

Brazilian jiu-jitsu (BJJ) is a full contact grappling style that prioritizes strategy over brute force. Literally translating to the soft or pliable (jiu) style (jitsu), it is often thought of as the chess of martial arts. BJJ is, at its, core a self-defense system that employs positional advantages, joint locks, and chokes to defend against an opponent or attacker in an assertive and elegant manner. You needn’t be stronger than your opponent to subdue them, making BJJ one of the most practical and effective martial arts for all ages and sizes. There is no striking in Brazilian jiu-jitsu. This is a submission grappling art based on efficiency of movement, leverage, and timing.

The Level 1 Cycle is your jiu-jitsu starter pack. The course is geared towards anyone intrigued by BJJ but unsure where to begin, anyone who wants to become better acquainted with dynamic movement on the ground, and anyone who could use a review to jump back into it.

In Level 2, we will build on concepts and vocabulary of movement from the various positions with a larger portion of class-time dedicated to progressive resistance drilling, positional sparring, and straight sparring. If you have grappling experience from the past, you are welcome to jump into the Level 2 course!

Course Details

This will be a 4-week course with the option of taking 1 or 2 classes per week. Classes will cover the basic body mechanics and techniques used in jiu-jitsu. Come dressed in standard work out garb (leggings, spats, shorts that won’t fall off) and be advised that the sweat you leave with may not be your own. No zippers, no claws, no jewelry!

By the end of the course, you will be at the point where you can walk into a live-sparring jiu-jitsu class without reservation.

Schedule

Level 1 (November 19th – December 11th)

Sundays, 3:30pm – 5pm
Mondays, 8:30pm – 10:00pm

Level 2 (November 19th – December 11th)

Sundays, 2:00pm – 3:30pm

Pricing

1 class per week for 4 weeks: $90
2 classes per week for 4 weeks: $160

Register here!

About the Coach

Callie Brennan is a brown belt in Brazilian jiu-jitsu under Team Fabio Clemente. Callie has been training and competing for the past 7 years. She began teaching beginner and intermediate students under the guidance of Pan American champion Babs Olusanmokun and multiple time World and Pan American champion Dominyka Obelenyte.

Callie has competed locally and internationally winning gold at American Nationals as a white belt, the Montreal IBJJF Open at blue belt, and New York IBJJF Open at purple belt in her weight. She also medaled in the Abu Dhabi Pro Trials at blue belt.

Callie recently founded Rag Doll Camps with her training partner and coach, Dominyka Obelenyte, with a mission to close the gender gap in the sport. She also teaches privately.

She initially began CrossFit to supplement her jiu-jitsu practice, and she is looking forward to sharing it with the CFSBK community!

Feel free to contact Callie directly with any questions!

Weekend Schedule Changes

• This Sunday’s 11am Active Recovery class is cancelled. 
• Only 608 will be available for Open Gym this Saturday. We’ll be setting up for the CFSBK Art Show in 597!

______________________
Yesterday’s Results Board: Bench Press / Row
Stomping the Feet in the Clean and Snatch Catalyst Athletics
How to Deadlift Better Than Donald Trump Jr. Lifehacker

Bench Press / Row

5 Sets:
10 Bench Presses, as heavy as possible
500m Row for Time

Rest as needed between rounds.

This is a variation on a WOD we’ve programmed a few times over the years. Work up to as heavy a load as possible on the Bench Press while still making all 10 reps. Your score for the Bench Press portion is the total poundage moved for all 5 work sets. However, if you miss a rep and only complete 9, then you score a 0 on the Bench Press for that round. There is no time component for the entire round, but you’ll score each 500m row sprint. The intent is to go all out on the row. Set the monitor up to count down 500m and score your time for that as well. Rest as needed (probably around 2- 3 minutes) between rounds. Score total pounds moved in complete sets and fastest/slowest times for the row sprints.

Post total pounds moved and fastest and slowest times to comments.

“The message is always the same: that you’re welcomed here, and we’re going to challenge you to get better.” The latest installment of CrossFit Journal‘s Inside CrossFit South Brooklyn series was released last night, and it features Drs. Mike and Judy. Just watch it! 

News and Notes from CFSBKers

• Amanda Mc (who recently redeveloped the CFSBK site) has just recently relaunched her own site, digitalculture.nyc, with a new video on what you need to know to make sure your website is ready for 2018. Check it out here.
• Greg C. stars in The VelociPastor, which has been playing at film festivals across the country. Check out this review from the Portland Film Festival, which calls The VelociPastor “the single greatest achievement in the entire history of cinema.”

Tweet the Deets

Got Plans on Saturday? Come to CFSBK’s Art Show!

CFSBK’s fourth Art Show is this Saturday from 7-10pm. Free entry and alcohol (and La Croix).

The show will feature live tattooing by Brooklyn artist Jim Gentry (get on the wait list here), textiles for sale by Brooklyn artist Bekka Palmer, and photographs and Pop art by New Jersey artist Jon Arias. 

At 8:30PM, CFSBK members Alona Katz and Erica Dohring will present an aerial hoop performance, which will be followed by a dance/spoken word performance by Sacred Circle Theatre Company featuring CFSBK member Anise.

Artistic sweet treats by Michele Knaub will be available for purchase, with proceeds benefitting the Giffords Law Center to Prevent Gun Violence.

Come check out art from fellow talented CFSBKers:

Jaime Cheng
Sonya Cheuse
Katherine Akiko Day
Brian Faulk
Lucas Garrido
Katie Harper
Matthew Huber
Steve Hutsal
Jenna Jerman
Saul Melman
Amy Muckerman
David Osorio
Nicholas Piltoff
Jay Reingold
Trevor Safford
Keith Walter
Brian “Baz” Zimbler

If you have any questions, email Kate R. at katharinereece [at] gmail [dot] com.

______________________
Yesterday’s Results Board: “Tommy Mac”
How Do You Warm Up for a Weightlifting Exercise? Catalyst Athletics
How to Cure Aging Kurzgesagt (video)

“Tommy Mac”

2 Rounds for Time:
12 Burpees
12 Thrusters 115/75
12 Burpees
12 Power Snatches 115/75
12 Burpees
12 Push Jerks 115/75
12 Burpees
12 Hang Squat Cleans 115/75
12 Burpees
12 Overhead Squats 115/75

In addition to the 120 Burpees, “Tommy Mac” involves 24 reps each of 5 different barbell lifts: Thrusters, Power Snatches, Push Jerks, Hang Squat Cleans, and Overhead Squats. The barbell weight should be a medium-heavy, manageable load, allowing each set of 12 do be done either unbroken or in 2-3 quick sets. The Power Snatches are the exception here, if you’re not great at cycling these, then quick singles is appropriate. Aim to keep moving through the Burpees at a steady pace.

Post time and Rx to comments.
Compare with 9.4.2017

“The 8am class starts at EIGHT. A.M.”  Ever notice how smoothly our classes run? That’s because CFSBK’s awesome coaches adhere to our Group Class Coaching Expectations, a document we developed based on 10 years of coaching experience. Here’s a preview of Captain Osorio talking to CrossFit Journal about one of those expectations—timeliness. With a CrossFit Journal subscription, you can watch the whole thing here 

Sign Up for Brazilian Jiu-Jitsu at CFSBK!

Brazilian jiu-jitsu (BJJ) is a full contact grappling style that prioritizes strategy over brute force. Literally translating to the soft or pliable (jiu) style (jitsu), it is often thought of as the chess of martial arts. BJJ is, at its, core a self-defense system that employs positional advantages, joint locks, and chokes to defend against an opponent or attacker in an assertive and elegant manner. You needn’t be stronger than your opponent to subdue them, making BJJ one of the most practical and effective martial arts for all ages and sizes. There is no striking in Brazilian jiu-jitsu. This is a submission grappling art based on efficiency of movement, leverage, and timing.

The Level 1 Cycle is your jiu-jitsu starter pack. The course is geared towards anyone intrigued by BJJ but unsure where to begin, anyone who wants to become better acquainted with dynamic movement on the ground, and anyone who could use a review to jump back into it.

In Level 2, we will build on concepts and vocabulary of movement from the various positions with a larger portion of class-time dedicated to progressive resistance drilling, positional sparring, and straight sparring. If you have grappling experience from the past, you are welcome to jump into the Level 2 course!

Course Details

This will be a 4-week course with the option of taking 1 or 2 classes per week. Classes will cover the basic body mechanics and techniques used in jiu-jitsu. Come dressed in standard work out garb (leggings, spats, shorts that won’t fall off) and be advised that the sweat you leave with may not be your own. No zippers, no claws, no jewelry!

By the end of the course, you will be at the point where you can walk into a live-sparring jiu-jitsu class without reservation.

Schedule

Level 1 (November 19th – December 11th)

Sundays, 3:30pm – 5pm
Mondays, 8:30pm – 10:00pm

Level 2 (November 19th – December 11th)

Sundays, 2:00pm – 3:30pm

Pricing

1 class per week for 4 weeks: $90
2 classes per week for 4 weeks: $160

Register here!

About the Coach

Callie Brennan is a brown belt in Brazilian jiu-jitsu under Team Fabio Clemente. Callie has been training and competing for the past 7 years. She began teaching beginner and intermediate students under the guidance of Pan American champion Babs Olusanmokun and multiple time World and Pan American champion Dominyka Obelenyte.

Callie has competed locally and internationally winning gold at American Nationals as a white belt, the Montreal IBJJF Open at blue belt, and New York IBJJF Open at purple belt in her weight. She also medaled in the Abu Dhabi Pro Trials at blue belt.

Callie recently founded Rag Doll Camps with her training partner and coach, Dominyka Obelenyte, with a mission to close the gender gap in the sport. She also teaches privately.

She initially began CrossFit to supplement her jiu-jitsu practice, and she is looking forward to sharing it with the CFSBK community!

Feel free to contact Callie directly with any questions!

______________________
How the “Shalane Flanagan Effect” Works NY Times
Why Beauty Is Not Universal Nautilus

Power Snatch

1-1-1-1-1

Warm up and work up to a heavy single Power Snatch. Focus on balance and patience off the floor in the first pull, an aggressive second pull, and, even though they’re Power Snatches, speed under the bar in the catch.

Post loads to comments.

______________________

For Time:
800m Run
80 Squats
80 Kettlebell Swings 24/16kg
400m Run
40 Squats
40 Kettlebell Swings

Post time and Rx to comments.

Lynsey isn’t nearly this scary when she coaches CrossFit Kids, we promise | Photo by Thomas H. 

Weekend Schedule

We’re hosting the CrossFit Level 1 Certificate Seminar this weekend, which means we’ll have to cancel a few classes. The following classes are cancelled today: 8am group class, 10am CrossFit Preschool, 11am CrossFit Kids, 11am Active Recovery.

Check Out Anti-Gravity at CFSBK!

Is your kip krap? Are your Handstand Push-Ups nonexistent? Check out Coach Arturo‘s Anti-Gravity class: an hour-long gymnastics strength, skill, and conditioning class. The class will focus on the bodyweight skill and strength components that are most commonly demanded in CrossFit workouts, using a variety of progressions, weighted and strict practice, and other techniques to dial-in your bodyweight movements. Our goal is to improve not only skill, but also gymnastic work capacity and muscular endurance.

Days & Times

Tuesdays at 7:30pm
Sundays at 2:00pm

Programming for each day can be found in the comments section of the daily blog post on Sundays and Tuesdays.

______________________
The Forgotten Art of Squatting Quartzy
When Counting Calories Messes with Your Head BarBend

Partner WOD

In teams of 2 with one partner working at a time, complete the following for time:
50 Handstand Push-Ups
100 Pull-Ups
150 Deadlifts 135/95
200 Wall Balls 20/10, 14/9

You should be able to perform sets of at least 5 on everything when fresh. Scale accordingly.

Scaling options are:

• Handstand Push-Ups: 1-2 AbMats, Box Piked, Floor Piked, or Push-Ups
• Pull-Ups: Jumping Pull-Ups, Ring Rows
• Deadlifts: Load
• Wall Balls: Load and/or Target Height

Post time, Rx, and partner to comments.

Next week on The Snatchelorettes, find out if Bjorn said yes… | Photo by Thomas H. 

Today: CRASH-B Technique Clinic

Do you hate and fear workouts that involve rowing? Do you secretly love them but don’t want to admit it? Join Coach Nick‘s CFSBK CRASH-Beasts and train for the World Indoor Rowing Championship! The first technique clinic is today at 4pm, and there’s still time to sign up. See the event page for details.

Weekend Schedule

We’re hosting the CrossFit Level 1 Certificate Seminar this weekend, which means we’ll have to cancel a few classes. On Saturday, November 11th the following classes are cancelled: 8am group class, 9am group class, and AG Strength. On Sunday, November 12th, these classes are cancelled: 8am group class, 10am CrossFit Preschool, 11am CrossFit Kids, 11am Active Recovery.

______________________
Yesterday’s Results Board: Rest Day
Dutch Gymnast Manages to Catch High Bar Release with One Hand Deadspin
The Grim Food Served on 17th-Century Sea Voyages Wasn’t All Bad Atlas Obscura

Here’s a fun time-lapse of the whole day of Fight Gone Bad in 30 seconds! Also, be sure to check out our action, team, and awards photos from the event

This Week at CFSBK in Review

1. CFSBK collectively raised close to $22,000 for Brooklyn Community Foundation as part of Fight Gone Bad this year. That’s amazing! See Monday’s post for the full results from the day.

2. And be sure to check out Brooklyn Community Foundation’s FGB thank-you post!

3. Do you hate and fear workouts that involve rowing? Do you secretly love them but don’t want to admit it? Join Coach Nick‘s CFSBK CRASH-Beasts and train for the World Indoor Rowing Championship! The first technique clinic is this Saturday, November 11th, and there’s still time to sign up. See the event page for details.

4. Our 4th Art Show is next Saturday night! We’ll have LIVE TATTOOING, an aerial hoop performance, tons of great art by CFSBKers, and lots more cool stuff. Details are in Tuesday’s post.

5. On Tuesday night, CrossFit HQ released an incredibly awesome video about our very own Diapers & Dumbbells class! Yesterday we brought you an interview with the masterminds behind this unique class—Coaches MeLo, Sasha, and Lauren.

6. We’re hosting the CrossFit Level 1 Certificate Seminar this weekend, which means we’ll have to cancel a few classes. On Saturday, November 11th the following classes are cancelled: 8am group class, 9am group class, and AG Strength. On Sunday, November 12th, these classes are cancelled: 8am group class, 10am CrossFit Preschool, 11am CrossFit Kids, 11am Active Recovery.

______________________
Strength Training for Depression and Optimizing Cognitive Performance Starting Strength
Lasha Talaxadze Snatches 485lbs hookgrip

Power Clean

1-1-1-1-1

Warm up and work up to a heavy single Power Clean. Focus on an aggressive 2nd pull and, even though they’re Powers, pulling under to meet the bar with consistent footwork.

Post loads to comments.

______________________

Half Dumbbell Bear

Every minute on the minute x 10:
5 Dumbbell Deadlifts
5 Dumbbell Hang Power Cleans
5 Dumbbell Thrusters

The work should be unbroken and leave you with a bit of rest until the next minute. Standard Rx for this metcon is 45% of body weight (total, between both dumbbells).

Post work to comments.

“A Sweet and Happy Thing”: Diapers & Dumbbells Grows Up

On Tuesday night, CrossFit HQ released this incredibly awesome video about our very own Diapers & Dumbbells class! It’s the first of 6 videos focusing on CFSBK that HQ will release in the coming weeks, and it provides a terrific overview of this very special parent-baby fitness program. As D&D approaches its 1st birthday, it just so happens that your trusty CFSBK blog recently interviewed the masterminds behind the class: Coaches MeLo, Lauren, and Sasha. If you’ve been to the gym in the late morning or early afternoon recently, you already know what a cute scene transpires in this class. Now let’s get a little more in-depth to find out how this unique class works…

Can you give us some background on Diapers & Dumbbells? When did the class get started, and what was the motivation behind it?

Melissa: CSFBK saw an uptick in the number of expectant parents at the gym in 2016, and I was fortunate enough to be one of them. After having Lily in September of last year, I had been talking to a couple of the other new moms about how great it would be to have a postpartum class at the gym. primarily as a means to get together, share stories, and move a little bit. I had also taken Sasha’s parent-baby yoga class at Park Slope Yoga and loved having something to do, and a safe space to bring my baby and move my body twice a week. Sasha and I met to discuss our visions for a parent-baby CrossFit class and outlined a potential class structure which we’ve been sticking to ever since. We presented the idea to David, who was onboard, and once Lauren heard about the class, she immediately offered her experience and expertise. The first D&D class took place on Monday, January 30, 2017, and I think we had 1 person attend with 3 coaches.

Sasha: D&D came about after Melissa attended some of my parent baby classes at Park Slope Yoga Center. I had spoken to David in passing about parent-baby classes and when Melissa and I talked, we decided to present a general model of a baby-inclusive class that would allow new parents to work out with others in a space that welcomed them and their babies. Melissa and I talked about and general framework and Melissa programmed a class that would address some common issues for new parents.

Lauren: There’s a dearth of opportunities for new parents and babies in this area to exercise together. As soon as I heard that this was a program Melissa was developing, I knew it was something I wanted to support in any way that I could. All of our initial planning meetings for D&D reinforced my desire to be a part of the class. We were very much on the same page, and I was keen on the idea of working with Melissa and Sasha, who both have a wealth of expertise in this area and are awesome individuals.

Each of you have different fitness and family backgrounds. Can you tell us about those backgrounds and how they might inform your coaching styles?

Lauren: Both of my my daughters were born in the neighborhood, so I have shared that experience with many of the parents for whom this class is offered. Since my daughters are elementary school aged now, I have some insight to offer class participants as their babies grow up here as well. During my pregnancy and postpartum days, I had taken parent-baby yoga classes offered in the neighborhood, including Sasha’s class. I am aware of the challenges that new parents face here—in getting out the door, let alone finding a suitable workout.  As a coach and a mom, I am strongly in favor of educating new parents about exercises that are safe and beneficial for them. I am happy to be able to offer an opportunity for others who are now at this exciting and, at times, overwhelming stage of life to come to class for an hour and feel healthy, accomplished and understood.

I can relate to their experiences with pregnancy, delivery and child-nurturing while attempting to keep one’s own fitness and health from falling to the bottom of the list. In addition, I am a private trainer and wellness coach and among my clients are pregnant women and new parents. Working one-on-one with these individuals informs my approach to this class and vice versa. No pregnancy is the same, no delivery is the same, no baby is the same… obviously no one is the same. But sharing our experiences with one another and being educated about safe ways to exercise are invaluable to navigating smoothly and healthily through postpartum months.

Sasha: I have taught parent baby yoga classes for the past 17 years and parents have mentioned how important it was to have a place to go with their babies where they could be active and do something to take care of their bodies. Being home all day can feel so isolating for new parents. It’s not feasible for many people to find a sitter just for the time that it takes to work out. My primary area of expertise is baby wrangling. As a yoga teacher I can help with DROMS and basic forms. I also have three of my own kids. The classes that Xela, Tulsi, and James attend are a huge part of my love for CFSBK. I am happy that parents of little kids can have the same caring and compassionate environment for their little ones.

How has the class changed or evolved since its inception?

Melissa: We went from having 1 person at that first class, to having a max of 16 (I think) over the summer. The consistently high numbers necessitated having a 3rd regular class coach.  One coach primarily serves as the head coach overseeing the parents, another coach wrangles the babies, and the third floats between babies and parents depending on where the need is greatest.

Lauren: Aside from the growing number of participants, we are always re-evaluating the class, collecting feedback and making adjustments to ensure that the class runs smoothly. We have added a third coach to accommodate larger classes, and each of the three coaches has a more specifically-defined role. Since some of our participants have been attending regularly for months, we’ve added new exercises (such as barbell lifts) to the programming.

Generally, the structure of the class has maintained the same fundamental format: a warm-up that emphasizes abdominal and pelvic floor work and previews movement patterns for the exercises that follow, a strength-building segment, and a conditioning work-out. Parents often stay after class on the sofas and wrestling mat to talk, feed their babies and stretch.

Sasha: It’s been amazing to see how the regular attendees of the class have gotten stronger over the months. I have been lucky enough to see some of the parents both at CFSBK and the yoga center. Watching the growth and development of the babies is another great aspect of the class for me as a teacher and I think is another benefit for the parents. The class provides the parents a chance to compare what their challenges and triumphs have been. I also think that many in the  CFSBK community like the chance to see the babies. It’s a sweet and happy thing!

Who are these classes for? Do you expect a certain level of fitness from new moms coming in?

Lauren: No fitness level is required or expected. The classes are open to any new parents who would like to begin or continue training, including moms, dads, partners, and caregivers.  We have had parents come to class without their babies as well. We welcome those who are new to CrossFit, and we have organized a Foundations class especially for D&D participants and alum to help them transition into group classes when they are ready. I particularly like having the opportunity to introduce CrossFit to individuals who are trying these types of exercises for the first time.

Melissa: We only ask that moms receive medical clearance from their practitioner before attending class. The programming is scalable to all fitness levels and to each participant at their various stages in postpartum recovery

Sasha: We wanted to make the classes for everyone, and we have had a broad range of participants. Mostly moms but some dads and even a few grandmas!

Are there special challenges that come with coaching this population? Have you learned anything new from working with D&Ders?

Melissa: The vast majority of participants have not done CrossFit previously, so we do a lot more instruction. Additionally, we have moms who are 5-weeks postpartum working out alongside moms who are 8 months postpartum and dads. The programming needs to be safe and effective for all participants, which makes providing and explaining scaling options paramount. In addition to the focus on core and pelvic floor strengthening, we use a lot of tempo work to reinforce proper positions as well as unilateral work to balance asymmetries. We err on the side of less dynamic movements (e.g., Step-Ups instead of Box Jumps) but give attendees options based on how far along they are in their recovery process and how they’re feeling on that particular day.

It’s also a rotating group of attendees. We’ve been fortunate in that we’ve had some regular attendees who we see for several months, but ultimately either the baby becomes mobile, or the parent has to go back to work and can no longer attend at 11am. So we constantly have to make sure that we’re spreading the word about the class to get new parents to attend.

Lauren: Something unique about this group of participants is that they, of course, just had babies, and their babies are with them. And with the increasing number of participants comes more babies at wider-ranging stages of development, which is a challenge and a benefit since they are incredibly adorable. A challenge for me has been that when I hear a fussy or crying baby, I revert back to what must be a primal instinct and feel the need to attend to said baby. I have gotten better about overcoming that, but imagine how it must be for the new parent. We as coaches make a concerted effort to explain and demonstrate clearly and be available to repeat and help as participants move through the prescribed exercise, knowing that the new parents have a lot on their mind, may have just been attending to their baby, and could very well be sleep-deprived.

What’s in store for D&D in the future? Any changes to the programming or class structure?

Melissa: We’re now offering a D&D Foundations cycle to all current and past participants and their partners. We’re hoping to transition more D&D alumni into CrossFit group classes so that they can continue their training after returning to work. We also recently hosted a happy hour at Threes Brewing and hope to host more social events in the future.

Lauren: Thanks to Melissa, there is an evolving social component to the program and an active Facebook group. As parents return to work or matriculate on to Short Circuit, Group Class, or wherever their fitness goals take them, we can continue to stay in touch with the growing cohort of D&D Alum and welcome more new parents through the gate. Unfortunately, because of new demands on my schedule, I will not be able to continue coaching D&D. But fortunately, I am able to remain involved in the program through the Facebook group and to see the D&D parents and babies at the gym every week.

Know someone who might be interested in Diapers & Dumbbells? Send them this post! 

______________________
Yesterday’s Results Board: Back Squat Test | Double-Unders, Burpees
“Despacito” Performed in the Styles of Iron Maiden, Tool, Rammstein, and Slayer Metal Injection
Life as a Plus-Size Trainer Girls Gone Strong

Back Squat

Performance
1-1-1

Fitness
3-3-3

Establish a new 1 or 3RM Back Squat. If you’re newer, then go for the 3RM. No tempo. The movement standards are as follows:

• Begin the lift with both knees and hips fully extended.
• Squat down to full depth, until the hip crease passes below the top of the patella.
• Return to fully standing in one motion (though it may be slow!).
• Feet must remain planted throughout the lift.
• If you fail, STAY WITH YOUR BAR and do not bail it on the spotters. Your spotters will help you stand and guide the bar back into the rack.

Post loads to comments.

______________________

For Time:
50-40-30-20-10 Double Unders
15-12-9-6-3 Burpees

Scale the Dubs to Singles as needed. The goal is a quick metcon with minimal rest.

Post time and Rx to comments.

“Spiderman, Spiderman, / Owns a gym called South Brooklyn.” Check out more Fight Gone Bad action shots by Thomas H. and Robert C. right here. | Photo by Robert C. 

Train with an Olympian: Sign Up for the CRASH-B World Indoor Rowing Championship!

Do you hate and fear workouts that involve rowing? Do you secretly love them but don’t want to admit it? Either way, you have a good reason to train for the CRASH-B World Indoor Rowing Championship! Olympian Coach Nick will prepare participants in the months leading up to race day, which is February 25th, in Boston. The first technique clinic will take place this Saturday, November 11th from 4 to 6pm.

Basic Info

• The events at CRASH-Bs are individual
• You don’t have to be a CFSBK member to participate—so tell your non-SBK friends! (If you have any!)
• The group will get together for three technique clinics (each of which will conclude with a workout) and three or four races
• Participants will do the workouts on their own
• Nick will provide programming and support—including video analysis of your technique—throughout the program
• Anyone can join—there is no minimum performance requirement

Pricing

Full Payment Up Front:

• Member Rate: $360 with discount code
• Non-Member Rate: $450

Three Monthly Installments:

• Member Rate: $134.40 per installment* ($403.20 total)
• Non-Member Rate: $168 per installment* ($504 total)

Register Here!

(Members, please contact the front desk for the discount code.)

Schedule

See the CRASH-Bs event page for the full schedule of technique clinics and events!

Weekend Schedule

We’re hosting the CrossFit Level 1 Certificate Seminar this weekend, which means we’ll have to cancel a few classes. On Saturday, November 11th the following classes are cancelled: 8am group class, 9am group class, and AG Strength. On Sunday, November 12th, these classes are cancelled: 8am group class, 10am CrossFit Preschool, 11am CrossFit Kids, 11am Active Recovery.

______________________
Yesterday’s Results Board: Rest Day
Revealing the World’s Tiniest Wonders Atlas Obscura
Why Barbells Are Better Than Machines Starting Strength