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.

_____________________

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.

_____________________

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

Faces of Murph III

This Week at CFSBK in Review

1. Our beloved Coach McDowell and the rest of the Myers family are leaving Brooklyn for the green 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. *sniff*

2. On Sunday, June 25th 10am CrossFit Preschool and 11am CrossFit Kids we’ll return to our schedule. We’re very excited about this! See Monday’s post for all the details.

3. Registration for the next cycles of our Starting Strength Program opened Tuesday! There are still spots left in a few of the cycles, but these are sure to sell out. You want to get stronger, right? Then get after it!

4. In the latest installment of Behind the Desk, we learned more about Aileen H. You can look forward to more profiles of our front deskers over the next couple of weeks! 

5. 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.

6. 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 and/or make one big Frankenbrella.

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Yesterday’s Whiteboard: Clean and Jerk | AMRAPs
5 Things Candice Wagner Said About Her Body That Every Woman Should Read Morning Chalk Up
When the Fear of Getting Hurt Keeps You from Exercising NY Mag

Clean and Jerk

Every 90 seconds for 8 rounds:
Clean and Jerk

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.

_____________________

AMRAP 2 Minutes:
5 Deadlifts 135/95
5 Burpees

Rest 2 minutes.

AMRAP 2 Minutes:
15 Double-Unders
10 Squats

Rest 2 minutes.

AMRAP 2 Minutes:
Wall Balls 20/10, 14/9

Post rounds, reps, and Rx to comments.

McDowell and Ellie at Murph Day 2017

Farewell to Coach McDowell and Family!

By David Osorio

As some of you may have heard, Coach McDowell and the rest of the Myers family will be moving to Virgina at the end of the month. McDowell and Ellie welcomed Vesper into their lives in 2014 and, more recently, expanded their family again with the addition of the coolest baby in town, Marcus, or as I like to call him “Marcus Man Randy Savage.” Coach McDowell was offered an exciting opportunity to be the head coach at a Virginia affiliate, and because their family has grown, the McDowell and Ellie have decided to move out of the city, back to the country and closer to their families. It goes without saying that they will be dearly missed. But we’re excited to see this new chapter of their lives unfold.

Coach McDowell has spent the past five years dedicating himself to the CFSBK community as a full-time coach. His persistent work ethic, no-frills approach to training, and dry sense of humor made him a pivotal member of our team and an integral strand of the CFSBK DNA over the past half-decade. Coach McDowell started his training career with us, and we know he’ll take his skills, passion, and Southern charm back to Virgina where he’ll help even more people reach their potential inside and out of the gym. Please share some McDowell love in the comments, and don’t forget to attend his going-away party on the 23rd!

We’ll miss you Coach McDowell (aka McDiesel, aka Double Daddy Myers, aka “Robert”)!!!!!!!!

Coach McDowell’s last class will be on Friday, June 23rd at 12pm. We will have a going-away party for him that same night starting at 6pm at Pig Beach.

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Yesterday’s Whiteboard: Back Rack Reverse Lunges | KB Swings, Overhead Squats, Run
The 19th-Century Book of Horrors That Scared German Kids into Behaving Atlas Obscura
11 Struggles People Who Work Out in the Evening Will Understand BarBend

Back Rack Reverse Lunges

3 x 4

Heavier than week. Perform 4 reps on one leg, then 4 reps on the other.

Post loads to comments.
Exposure 8 of 8
_____________________

3 Rounds For Time:
30 Russian Kettlebell Swings 32/24kg
15 Overhead Squats 95/65
400m Run

The Swings should be on the heavy side, unbroken on the fast end but consider breaking them up to maintain consistent splits throughout. The Overhead Squats should be on the light-medium side for you and done in 1-2 sets.

Post reps and Rx to comments.

Behind the Desk: Aileen H.

For the past few weeks, we’ve been bringing you new installments of our Behind the Desk series, about our beloved and much appreciated front desk staff! These CrossFitters take care of the important duties of checking in our members, handling walk-ins, tidying up after classes, and so many other things that it would take forever to list them. They are the glue that holds this gym together.

Last week, it was Kate T. And now (drum roll, please)…

Name (and any nicknames):

Aileen Hanna (aka: Ai, Hanna, Benson’s mom, Noah’s mom)

Where were you born and where did you grow up?

Born in Subic Bay, Philippines. Grew up in Japan and Louisiana

How long have you been CrossFitting, and how did you arrive at CFSBK?

5 years in August. I took the Free Intro class back in 2010.

Program your nightmare workout:

Open Workout 15.5, ugh!

For Time:
27, 21,18, 15, 9
Row for Calories
Thrusters

Program your dream workout:

Back when I was in better shape I really enjoyed “Cindy.”

Do you have any unusual rituals/superstitions or habits?

I can’t leave the house without checking the stove to make sure it’s not on.

What are you recommending right now?

Currently reading Baby Whisperer! A must read if you’re a new mom like myself.

What are three things you can’t live without?

1. Gym clothes
2. Seltzer
3. Under eye concealer for all my sleepless nights

If you had to switch careers today, what would you choose to do? 

Something in the medical field.

What are you up to when you’re not at 597 Degraw Street?

Currently at home changing diapers. Making wedding sashes and bridal accessories (tell your friends!).

You have friends or family coming to visit from out of town. What  do you take them to do in NYC? 

Prospect Park during off-leash hours for Benson, then eat the rest of the time.

Favorite and least favorite lifts:

Favorite lift is the Clean. Least favorite is the Deadlift.

Any front-desk public service announcements?

Please put your dumbbells in the right place! Don’t want to jam anymore of my fingers.

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Yesterday’s Whiteboard: Rest Day
Training Lessons from CrossFit Champion Jason Khalipa Tim Ferris
The Rise of the Machines Kurzgesagt

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 (8 slots)
B cycle: Intermediate, 7pm Tues/Thurs and 10am Sun | Tuesday June 20th – Sunday, Aug. 13th (8 slots)
C cycle: Morning Novice, 6:30am Mon/Wed | Monday, June, 19th – Thursday, Aug. 10th (8 slots)
D cycle: Continuing Education, 6pm Mon/Wed | Monday, June 19th – Wednesday, August 9th (4 slots)
E cycle: Late morning, all levels, 10am Mon/Thurs | Monday, June 19th – Thursday, August 10th (10 slots)

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.

_____________________
Yesterday’s Whiteboard: Push Press | Thrusters, Pull-Ups
CrossFit Clobbers Competitors with Sanctions in False Advertising Case Am Law
Maximizing Squat Gains with Bar and Load Squat Variations The Barbell Physio