Back Squat

Fitness
3 x 5

Use 100% of Week 1‘s heavy 5

Performance
5/3/1 (3 Week):
70% x 3
80% x 3
90% x 3+

Your Training Max (TM) is used to base the percentages off of. Increase your TM 10 lbs above the previous 3 weeks. If you were above the recommended reps for the rep out sets, then increase your TM 15-20 lbs. The final set (the 90% set this week) is done for max reps, stopping 1-2 shy of failure. The goal is between 8 and 12 reps. Use a normal pace throughout the rep-out set and quit if you reach technical failure. Technical failure is the point at which you can move the weight from point A to point B but can no longer do so with acceptable technique. Use spotters on all work sets.

Post loads to comments.
Exposure 5 of 8

_____________________

5 RNFT:

10 Strokes on the erg, as heavy as possible
7-10 Tempo Ring Dips 31X1
10 Full-Body Bench Levers

Try and pull your lowest split possible within 10 strokes on the erg. The goal is 110% effort on each one. If you have a mature support and a few Strict Ring Dips then scaling to Band Supported Ring Dips is suitable. If you don’t have Ring Dips then sub 5 Feet-Elevated Ring Dips, 5 Between-Bench Dips, or 5-10 Push-Ups as appropriate. Scale the Bench Levers to tuck or half tuck as needed, or scale them up to bar or ring levers as appropriate.

Post work to comments.

Want to be as badass as Coach Katie? Sign up for the Bulletproof Assessment Workshop! 

Bulletproof Assessment Workshop at CFSBK: Register Now!

CFSBK will be hosting a Bulletproof Assessment Workshop on Saturday, December 3rd from 2:30-6:30pm for athletes looking to take their performance to the next level! This will be an interactive workshop, with a full movement assessment from the Active Life coaching staff. The movement assessment will include a series of strength and mobility assessments, which will identify imbalances and expose weaknesses. 

You will walk away from this workshop with an insight on how flexibility, mobility, strength balance, work to rest ratio, and skill can tie into your training. Knowledge bombs will be dropped! Sign up! It’ll be a blast. The class is capped to 50, so get on it before it fills up! The registration fee is just $49.

Questions? Contact Coach Katie at Katie [at] CrossFitSouthBrooklyn.com Click here to sign up today!

______________________
Yesterday’s Whiteboard: Rest Day
How to Stay on a Diet Without Cheating Fitfly
Is This The Sexiest Emoji Alive? The Awl

Coach Whitney performing at last year’s CFSBK Art Show. Free beer, good art, and great people. What more could you ask for?

Come One and All to CFSBK’s Art Show this Saturday!

CFSBK’s third Art Show is this Saturday from 7:30-10:30pm. Free entry and alcohol.

The work of Jen Murray, a local Brooklyn artist, will be on display. You can check out her work here.

CFSBK member, Sarah Mount, will be singing at 9 p.m. Want a preview? Listen to more of Sarah’s tunes here.

Following Sarah’s performance, Coach Whit, a lifelong dancer, will be doing a short performance to a song by Coach Brett, titled “Holding On To You.” Find more of Brett’s music here. 

Come check out art from fellow talented CFSBKers. Below are all the artists whose work will be on display:

Katherine Akiko Day
Brian Faulk
Katie Harper
Jenna Jerman
Alona Katz
Youn Jung Kim
Colette Komm
Saul Melmen
Adele Myers & Niko Reingold
Amy Muckerman
David Osorio
Trevor Safford
Brian “Baz” Zimbler

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

Brazilian Jiu Jitsu at Crossfit South Brooklyn

Want to learn Brazilian Jiu Jitsu? Classes are now available at Crossfit South Brooklyn’s facilities! Brazilian Jiu Jitsu is a grappling martial art which first gained popularity with its success in mixed martial arts competitions in the 90’s. Since then it’s continued to gain in fame as a fun sport and efficient form of self defense. Practitioners use joint locks, chokes, and leverage to subdue opponents instead of using strikes. The teacher is Jesse Leach, a 1st degree black belt, certified by the IBJJF and medalist at international tournaments. Classes will be Wednesday nights 8-9pm, and Sundays 12-1pm as well as a mixed martial arts class Sundays 1-2pm. Crossfit South Brooklyn members can purchase their first one month pass for $50. Daily rates and class packs are also available. E-mail contact [at] bloomdefensivearts.com for more info.

_____________________
Yesterday’s Whiteboard: Press +Push Press | KB Swings, Goblet Squats, Burpees
How One Word Can Create an Automatic Success Habit Scott Abel Fitness
A Healthy Lifestyle Could Counteract the Genes for Heart Disease NY Mag

Press / Dumbbell Bent-Over Row Superset*

1A) Press + Push Press

Fitness and Performance
1 Press + 5 Push Presses

Work up to a heavy load for the day. The goal is no misses. Aim for your heaviest set of 10 Push Presses from Week 2.

1B) Dumbbell Bent-Over Row

Fitness and Performance
3 x 8-12

Perform 3 sets of 8-12 reps. Use Week 1 as a guide. Aim initially to get 3 sets with perfect form and aim to increase either reps or load from week to week. Keep in mind that these are an accessory movement and you’ll get more out of them by performing the movement well than by heaving heavier dumbbells around with poor form. If you can finish the cycle with 3 perfect sets of 12 at your heaviest 10 from week one, you win! These are both arms at the same time. Keep these strict and avoid using momentum from your back and hips. Elbows finish close to the torso. Drop weight if you need to heave the dummbells.

*Superset means that you perform a set of exercise A (in this case the Press) and then after a short rest, 30 to 90 seconds, you perform a set of exercise B (in this case the Dumbbell Bent-Over Row). You then rest a short period before returning to exercise A and continue in this fashion until all warm up and work sets are completed.

Post loads to comments.
Exposure 5 of 8

______________________

5 Rounds for Time:
10 Russian Kettlebell Swings 32/24kg
10 Goblet Squats 32/24kg
10 Burpees

Post time and Rx to comments.

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

CFSBK’s third Art Show is this Saturday from 7:30-10:30pm. Free entry and alcohol.

The work of Jen Murray, a local Brooklyn artist, will be on display. You can check out her work here. 

CFSBK member, Sarah Mount, will be singing at 9:00pm. Want a preview? Listen to more of Sarah’s tunes here.

Following Sarah’s performance, Coach Whit, a lifelong dancer, will be doing a short performance to a song by Coach Brett, titled “Holding On To You.” Find more of Brett’s music here.

And of course, the show will feature work by many talented CFSBKers!

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

______________________
Today’s whiteboard: Press/Push Press + KB Burpee Metcon
The Deadlift: 3 Reasons Starting Strength
The Evolution of Grandparents Scientific American

Clean and Jerk Complex

Every 2 Minutes x 15:
1 x (Clean Deadlift + Mid-Hang Clean + Jerk)

Start at about 60% and build from there as appropriate. No press-outs. If you miss a lift, you can attempt it in the next round. If you miss again (either a straight-up miss or a technical miss) then take weight off the bar.

Post loads to comments
Exposure 4 of 8

_____________________

4 RNFT:
8-12 Supine Dumbbell Triceps Extensions
8-12 Floor Levers

Post work to comments.

TODAY: The Pelvic Floor Health Workshop!

Iron Maidens Lift n’ Learn presents:

A Pelvic Floor Health Workshop
2:00-4:30pm
597 Degraw Street

Do your hips ever feel a little unstable at the bottom of your squat? Are you fastidious about making a trip to the bathroom before that heavy Deadlift… because you learned the hard way? Do you sometimes feel pressure in your pelvis on a max set of 5?

The health of your pelvic floor is part of the equation here! Correct pelvic floor engagement is an essential, but often overlooked component of lifting, and everyday life.

This team taught workshop aims to shed light on what exactly constitutes the pelvic floor, how to strengthen it, and engage it under load. Our goal is to provide you with the tools to cultivate healthy pelvic floor function and prevent dysfunction.

You will walk away with:

• A basic understanding of pelvic floor anatomy
• Exercises you can do at home or as part of your warm-ups to engage and strengthen the pelvic floor, including breathing and bracing techniques
• An understanding of how to apply engagement under load 

This workshop is for women only.

SOLD OUT!

Developed and presented by:

Katie Harper received her Doctorate in Physical Therapy in 2016 and has been a CrossFit coach and personal trainer at CFSBK since March 2015. She is a CrossFit Level 1 trainer, CrossFit Movement and Mobility Trainer, Functional Range Conitioning Mobility Specialist (FRCms), Functional Movement Screen Provider (FMS), Graston Technique Provider, Rocktape Functional Movement Specialist I, and has attended the Proprioceptive Neuromuscular Facilitation I course offered by the Institute of Physical Arts.

Kristin Hoesl has been training clients one on one and in groups in Pilates for over a decade. She specializes in helping athletes access their pelvic floor, and find both stability and mobility through their abdominal core and spine.

For over 30 years, Debbie Parsons has been teaching and studying movement. From a professional dance career to Pilates certification (1994), and continuing through Crossfit Level one and Starting Strength programs, Debbie has been helping clients to move with economy and efficiency.

Margie Lempert has been a coach at CFSBK since 2009, always with a focus on barbell training for women. She founded Iron Maidens Raw Open, an annual all-women powerlifting competition in 2015, teaches small group barbell classes with her husband, and trains individual clients. She is a Starting Strength Coach and CrossFit Level 1 Trainer. 

Melissa Loranger received her Doctorate in Physical Therapy in 2016 and has been a CrossFit coach and personal trainer at CFSBK since April, 2012. She is a CrossFit Level 1 trainer, a Certified Starting Strength Coach and has taken multiple continuing education courses offered by the Institute of Physical Arts, Graston Techniques, LLC and Rock Tape.

______________________
Yesterday’s Whiteboard: Front Squat | Chipper WOD
Mirrors Turned People Into Individualists NY Mag
The Lifter’s Guide to Magnesium BarBend

Front Squat

Fitness
3 x 5

Warm up and perform 3×5 at 95% of your heavy 5 from Week 1.

Performance
5/3/1 (5 Week):
65% x 5
75% x 5
85% x 5+

Your Training Max (TM) is used to base the percentages off of. Increase your TM 10 lbs above the previous 3 weeks. If you were above the recommended reps for the rep out sets, then increase your TM 15-20 lbs. The final set (the 85% set this week) is done for max reps, stopping 1-2 shy of failure. The goal is between 8 and 12 reps. Use a normal pace throughout the rep-out set and quit if you reach technical failure. Technical failure is the point at which you can move the weight from point A to point B but can no longer do so with acceptable technique. Use spotters on all work sets.

Post loads to comments.
Exposure 4 of 8
______________________

For Time:
800m Row
50 Box Jumps 24/20″
50 Toes-to-Bars
800m Run

Post time and Rx to comments.

Kurt is training for his big row across the Delaware, but you can train to row with our own Olympian Coach Nick! Read on for details…

• Tomorrow’s 11am Active Recovery class with Coach Fox is cancelled.
  
• There are only a few spots left in tomorrow’s Pelvic Floor Health Workshop. Don’t miss out! Go here to register!

TODAY: Want to Learn to Row from an Olympian? Come to the C.R.A.S.H.-B. Kick-Off Meeting With Coach Nick!

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 C.R.A.S.H.-B. World Indoor Rowing Championship! Coach Nick will prepare members in the months leading up to race day, which is Feb. 12. Come to Coach Nick’s kick-off meeting and technique clinic at 8:30 AM today. Please note: This meeting is only for people who are definitely participating in the program. Here’s some basic info:

• The events at CRASH-Bs are individual.
• You don’t have to be an SBK member to participate.
• The group will get together for three technique clinics (each of which will conclude with a workout) and three races.
• Participants will do the workouts on their own.
• Nick will provide support—including video analysis of your technique—throughout the program.
• Anyone can join—there is no minimum performance requirement.
• Visit the event page for pricing options and more info. At the kick-off meeting at 8:30am on Saturday, November 12th, he’ll explain the program in detail. The session will also include the first technique clinic, which will conclude with a workout.

Send Coach Nick an email at Nick [at] CrossFitSouthBrooklyn.com if you plan to show up or if you have any questions. There is 12% discount for all current CFSBK members. Please Coach Nick or the front desk for the discount code.

______________________
MeiLin McDonald: Never Give Up CrossFit
Hookgrip Your Way to Stronger Lifts BarBend

No, that’s not just the Friday finish line! Azam P. recently completed the Pinhoti 100 mile run in Alabama. Azam reports, “It was a 28+ hour ordeal along the infamous old Indian trail systems.”

This Week at CFSBK in Review

1. We have two big events happening at CFSBK this weekend! One is the Pelvic Floor Health Workshop this Sunday. There are a few spots left, so sign up now!

2. The other is Saturday’s C.R.A.S.H-Bs kick-off meeting. This is an awesome opportunity to improve your rowing skillz under the watchful eye of Sensei Nick, an actual Olympian, with the goal of competing in the World Indoor Rowing Championship! See the event page for more details.

3. Ever wonder what CFSBK would look like if it transformed into an art gallery? Well, those of us that participated in or attended CFSBK’s previous Art Shows know it looks pretty awesome. Our third Art Show will be Saturday, November 19th. We can’t wait to see you there!

4. So much happening! We also have the Bulletproof Assessment Workshop coming up on December 3rd. Go here for more info.

5. Want to spice up your training with some Brazilian Jiu Jitsu or MMA? Good news! Both are now available at CFSBK. See the program page for more details! In case you missed it, Jon S. had this to say in yesterday’s comments: “I started a couple weeks ago with no previous experience. Sensei Jesse is great. First class is free. Everyone should give it a try.” We agree!

6. Sunday’s 11am Active Recovery class with Coach Fox is cancelled.

______________________
Yesterday’s Whiteboard: Snatch | NFT Work
Cardiorespiratory Fitness Protects You From Depression NY Mag
The Godfather of American Weightlifting: Mike Burgener Barbell Shrugged

Snatch

Every 2 Minutes x 15:
Snatch Deadlift + Mid-Hang Snatch + Snatch

Start at about 60% and build from there as appropriate. No press-outs. If you miss a lift, you can attempt in on the next round. If you miss again (either a straight up miss or a technical miss), then take weight off the bar.

Post loads to comments.
Exposure 4 of 8

______________________

4 RNFT:
10 Supine-Grip Ring Rows
25 Hollow Rocks

Post work to comments.

Rachel H. is just happy to be doing Sumo Deadlift High Pulls. You t0o could be happy at one or both of the awesome events we have happening this weekend. Read on to find out about them!

Want to Learn to Row from an Olympian? Come to the C.R.A.S.H.-B. Kick-Off Meeting With Coach Nick This Saturday!

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 C.R.A.S.H.-B. World Indoor Rowing Championship! Coach Nick will prepare members in the months leading up to race day, which is Feb. 12. Come to Coach Nick’s kick-off meeting and technique clinic at 8:30 AM on Saturday, November 12th. Please note: This meeting is only for people who are definitely participating in the program. Here’s some basic info:

• The events at CRASH-Bs are individual.
• You don’t have to be an SBK member to participate.
• The group will get together for three technique clinics (each of which will conclude with a workout) and three races.
• Participants will do the workouts on their own.
• Nick will provide support—including video analysis of your technique—throughout the program.
• Anyone can join—there is no minimum performance requirement.
• Visit the event page for pricing options and more info. At the kick-off meeting at 8:30am on Saturday, November 12th, he’ll explain the program in detail. The session will also include the first technique clinic, which will conclude with a workout.

Send Coach Nick an email at Nick [at] CrossFitSouthBrooklyn.com if you plan to show up or if you have any questions. There is 12% discount for all current CFSBK members. Please Coach Nick or the Front Desk for the discount code.

REGISTER HERE!

Register Now for the Pelvic Floor Health Workshop!

Iron Maidens Lift n’ Learn presents:

 

A Pelvic Floor Health Workshop
November 13, 2016 from 2:00-4:30pm

Do your hips ever feel a little unstable at the bottom of your squat? Are you fastidious about making a trip to the bathroom before that heavy Deadlift… because you learned the hard way? Do you sometimes feel pressure in your pelvis on a max set of 5?

The health of your pelvic floor is part of the equation here! Correct pelvic floor engagement is an essential, but often overlooked component of lifting, and everyday life.

This team taught workshop aims to shed light on what exactly constitutes the pelvic floor, how to strengthen it, and engage it under load. Our goal is to provide you with the tools to cultivate healthy pelvic floor function and prevent dysfunction.

You will walk away with:

• A basic understanding of pelvic floor anatomy
• Exercises you can do at home or as part of your warm-ups to engage and strengthen the pelvic floor, including breathing and bracing techniques
• An understanding of how to apply engagement under load

This workshop is for women only.
Limited to 25 participants
$75 registration fee

REGISTER HERE

Developed and presented by:

Katie Harper received her Doctorate in Physical Therapy in 2016 and has been a CrossFit coach and personal trainer at CFSBK since March 2015. She is a CrossFit Level 1 trainer, CrossFit Movement and Mobility Trainer, Functional Range Conitioning Mobility Specialist (FRCms), Functional Movement Screen Provider (FMS), Graston Technique Provider, Rocktape Functional Movement Specialist I, and has attended the Proprioceptive Neuromuscular Facilitation I course offered by the Institute of Physical Arts.

Kristin Hoesl has been training clients one on one and in groups in Pilates for over a decade. She specializes in helping athletes access their pelvic floor, and find both stability and mobility through their abdominal core and spine.

For over 30 years, Debbie Parsons has been teaching and studying movement. From a professional dance career to Pilates certification (1994), and continuing through Crossfit Level one and Starting Strength programs, Debbie has been helping clients to move with economy and efficiency.

Margie Lempert has been a coach at CFSBK since 2009, always with a focus on barbell training for women. She founded Iron Maidens Raw Open, an annual all-women powerlifting competition in 2015, teaches small group barbell classes with her husband, and trains individual clients. She is a Starting Strength Coach and CrossFit Level 1 Trainer.

Melissa Loranger received her Doctorate in Physical Therapy in 2016 and has been a CrossFit coach and personal trainer at CFSBK since April, 2012. She is a CrossFit Level 1 trainer, a Certified Starting Strength Coach and has taken multiple continuing education courses offered by the Institute of Physical Arts, Graston Techniques, LLC, and Rock Tape.

______________________
Yesterday’s Whiteboard: Rest Day
Orangutan Picks Cocktail By Looking at Ingredients Scientific American
Rowing: The Pick Drill CrossFit

Bulletproof Assessment Workshop at CFSBK: Register Now!

CFSBK will be hosting a Bulletproof Assessment Workshop on Saturday, December 3rd from 2:30-6:30pm for athletes looking to take their performance to the next level! This will be an interactive workshop, with a full movement assessment from the Active Life coaching staff. The movement assessment will include a series of strength and mobility assessments, which will identify imbalances and expose weaknesses. 

You will walk away from this workshop with an insight on how flexibility, mobility, strength balance, work to rest ratio, and skill can tie into your training. Knowledge bombs will be dropped! Sign up! It’ll be a blast. The class is capped to 50, so get on it before it fills up! The registration fee is just $49.

Questions? Contact Coach Katie at Katie [at] CrossFitSouthBrooklyn.com Click here to sign up today!

______________________
Yesterday’s Whiteboard: Rest Day
Science Says This Is the Best Motivation to Exercise Time
11-Year-Old Weightlifter Elle Hatamiya Pursues and Olympic Dream Bleacher Report

Saturday, November 19th: The 3rd Annual CFSBK Art Show

Ever wonder what CFSBK would look like if it transformed into an art gallery? Well, those of us that participated in or attended CFSBK’s previous Art Shows know it looks pretty awesome. Our third Art Show will be Saturday, November 19th. We’re so pleased to to be bringing you so many talented artists across so many diferent mediums!

The aim of the evening isn’t to sell the work of our artists and other CrossFitting artists (though if that happens, great), but to showcase the often hidden talents of our members, bring our community together in a novel way, and to continue being the coolest CrossFit gym on the planet.

The night begins at 7:30pm and will feature several dance and musical acts that you won’t want to miss. We can’t wait to see you there!

News and Notes

• Tonight’s 7:30pm Pilates class with Kristin H. is cancelled.
• 7:30pm Anti-Gravity class is also cancelled!
• There’s still space in this weekend’s Pelvic Floor Health Workshop. Register now!
• Don’t forget to vote!

_____________________
Yesterday’s Whiteboard: Push Press / DB Bent-Over Row | Pull-Ups, Burpees
Handstand Walk Drill for Beginners WODPrep
Kirkpinar Oil Wrestling Festival Atlas Obscura

Push Press / Dumbbell Bent-Over Row Superset*

1A) Push Press

Fitness and Performance
3 x 10

Perform these at about 90% of what you successfully made for 10 in Week 2. Touch-and-Go is permitted.

1B) Dumbbell Bent-Over Row

Fitness and Performance
3 x 8-12

Perform 3 sets of 8-12 reps. Use Week 1 as a guide. Aim initially to get 3 sets with perfect form and aim to increase either reps or load from week to week. Keep in mind that these are an accessory movement and you’ll get more out of them by performing the movement well than by heaving heavier dumbbells around with poor form. If you can finish the cycle with 3 perfect sets of 12 at your heaviest 10 from week one, you win! These are both arms at the same time. Keep these strict and avoid using momentum from your back and hips. Elbows finish close to the torso. Drop weight if you need to heave the dummbells.

*Superset means that you perform a set of exercise A (in this case the Press) and then after a short rest, 30 to 90 seconds, you perform a set of exercise B (in this case the Dumbbell Bent-Over Row). You then rest a short period before returning to exercise A and continue in this fashion until all warm up and work sets are completed.

Post loads to comments.
Exposure 4 of 8

______________________

For Time:
21-15-9
Burpees
Pull-Ups

Scale the Pull Ups to Jumping Pull-Ups as needed. The goal is of the metcon is a fast burner.

Post time and Rx to comments.

Want to Learn to Row from an Olympian? Come to the C.R.A.S.H.-B. Kick-Off Meeting With Coach Nick This Saturday!

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 C.R.A.S.H.-B. World Indoor Rowing Championship! Coach Nick will prepare members in the months leading up to race day, which is Feb. 12. Come to Coach Nick’s kick-off meeting and technique clinic at 8:30 AM on Saturday, November 12th. Please note: This meeting is only for people who are definitely participating in the program. Here’s some basic info:

• The events at CRASH-Bs are individual.
• You don’t have to be an SBK member to participate.
• The group will get together for three technique clinics (each of which will conclude with a workout) and three races.
• Participants will do the workouts on their own.
• Nick will provide support—including video analysis of your technique—throughout the program.
• Anyone can join—there is no minimum performance requirement.
• Visit the event page for pricing options and more info. At the kick-off meeting at 8:30am on Saturday, November 12th, he’ll explain the program in detail. The session will also include the first technique clinic, which will conclude with a workout.

Send Coach Nick an email at Nick [at] CrossFitSouthBrooklyn.com if you plan to show up or if you have any questions. There is 12% discount for all current CFSBK members. Please Coach Nick or the Front Desk for the discount code.

REGISTER HERE!

______________________
Yesterday’s Whiteboard: Clean and Jerk Metcon
Are You Struggling With Muscle-Ups? Focus on the Basics CF Jääkarhu
Photographing America’s Greatest Living Poets PBS