CrossFit South Brooklyn

Established 2007

Rest Day

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Coach David and CFSBKer Elyssa S. were asked to help Refinery29 vlogger Lucie Fink with her 5 Days of Paleo video. Check it out! (Also, we don’t recommend eating only one Rx Bar for breakfast…)

This Week at CFSBK in Review

1. The Look, Feel, Perform Better Challenge is upon us! See that widget to the right of this post? All LFPB Challenge info can be found there. Signing up is easy! Buy in with $30 cash at the front desk and write your name on the big poster near the couches. On the fence? Here’s what one of last year’s participants, Evan H., had to say about the Challenge: “The reason I sought out Crossfit in the first place is because I wanted to live a healthier life overall & I was looking for something that would assist me in building functional strength (i.e. lifting heavy things, going up stairs without breathing hard, etc). The Challenge really helped me take the goal of living a healthier lifestyle to the next level.”

2. Still not convinced, or just looking for more info? Come to the LFPB Challenge Info Session and Q&A this Sunday at 12pm (right after Active Recovery). Coach Fox will talk about the Challenge and answer all of your questions!

3. On Tuesday, we posted our 2016-17 holiday schedule. You can always find this over on the Class Schedule page.

4. Just in time for the holidays, our new Skyline Hoodie is available in both pullover and zip-up styles. Pick one up for your favorite CrossFit fiend or, you know, yourself. Check out all of our awesome merch at the front desk or in our online store.

5. We love dogs at CFSBK, which is why we’re doing another Dogs of CFSBK calendar for 2017! 100% of the proceeds go to PupStarz Rescue, a foster rescue started by our own Robyn O. Both the desk calendar and wall calendar are available for a cash donation of $30-$60. You can place your order by filling out this online form, http://bit.ly/cfsbkdogs.  Pre-paying at the front desk will guarantee your copy. Orders will be taken until Christmas day.  E-mail Bree P. at breebree [at] mindspring.com for any questions.

6. Schedule Change: Sunday OG is cancelled due to the CFSBK staff holiday party.

7. Finally, yesterday we told you about one of our newest pieces of equipment, a Y-2 Rogue Yoke, and how to use it. Enjoy!

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Yesterday’s Whiteboard: “Isabel” and “Grace”
Adam Machin: Sweat It Vice Video
4 Lessons Learned from Waking Up at 4:45 To Do CrossFit WOD University

Crush Week: “Isabel” and “Grace”

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“Isabel”

For Time:
30 Snatches 135/95

Start at 0:00. 7 minute cap.

Post time and Rx to comments.
Compare with 6.7.15

_____________________

“Grace”

For Time:
30 Clean and Jerks 135/95

Start at 20:00. 7 minute cap.

Post time and Rx to comments.
Compare with 10.13.16


Our friends at Spartan Race are gearing up for the 2017 season and want you to know that they’re offering three different season passes this year: the Elite, Open, and Trifecta passes. These are sure to sell out fast! Check out the Spartan Race website for more details!

Gymprovements: The Yoke’s on You

 

As you may have noticed, CFSBK recently purchased a Y-2 Rogue Yoke which lives in 608 on platform five. We thought many of you might be interested in using it, so we wanted to provide some info for you to consider and review before you try to use it. The unloaded Yoke is 195lbs. If you add weight, load the weight carriers above all 4 skids, or load two diagonally if you’re only going to add two bumpers. Because the yoke takes up so much space, be sure to ask a coach if you can use it when a class is happening, and use common sense when considering if there is enough room to use it during OG. When you’re finished, please always put it back where you found it.

Points of Performance:

  • Set yourself up so that when you stand up the yoke is 6-8″ off the floor.
  • Hold it like a Back Squat, keeping your upper back tight and eyes forward, don’t look down.
  • Start with slow and deliberate steps and gradually pick up speed.
  • When you’re done, drop and walk out of it, don’t stop and squat it down. Keep walking away from the yoke when you’re done. Otherwise it can bump the back of your head.
  • There should be minimal lateral and horizontal displacement of the yoke while walking.

Here is Rob talking about cadence on the yoke

Points of Performance:

  • Move as quickly as you can without running.
  • Keep your steps short and fast.
  • Keep your knees slightly flexed.
Points of Performance
  • Do not breath.
  • If your stability at the shoulder or mid-line is compromised, bail on the walk.
  • Get set up in a quarter Overhead Squat, then stand it up.

Points of Performance:

  • These suck!
  • Get three points of contact with the inside of your elbows and chest on the bar. You should push your belly out and try to load it onto the top of your diaphragm.

Crush Week: “Isabel” and “Grace”

Posted on

“Isabel”

For Time:
30 Snatches 135/95

Start at 0:00. 7 minute cap.

Post time and Rx to comments.
Compare with 6.7.15

_____________________

“Grace”

For Time:
30 Clean and Jerks 135/95

Start at 20:00. 7 minute cap.

Post time and Rx to comments.
Compare with 10.13.16


Our friends at Spartan Race are gearing up for the 2017 season and want you to know that they’re offering three different season passes this year: the Elite, Open, and Trifecta passes. These are sure to sell out fast! Check out the Spartan Race website for more details!

Gymprovements: The Yoke’s on You

 

As you may have noticed, CFSBK recently purchased a Y-2 Rogue Yoke which lives in 608 on platform five. We thought many of you might be interested in using it, so we wanted to provide some info for you to consider and review before you try to use it. The unloaded Yoke is 195lbs. If you add weight, load the weight carriers above all 4 skids, or load two diagonally if you’re only going to add two bumpers. Because the yoke takes up so much space, be sure to ask a coach if you can use it when a class is happening, and use common sense when considering if there is enough room to use it during OG. When you’re finished, please always put it back where you found it. 

Points of Performance:

  • Set yourself up so that when you stand up the yoke is 6-8″ off the floor.
  • Hold it like a Back Squat, keeping your upper back tight and eyes forward, don’t look down.
  • Start with slow and deliberate steps and gradually pick up speed.
  • When you’re done, drop and walk out of it, don’t stop and squat it down. Keep walking away from the yoke when you’re done. Otherwise it can bump the back of your head.
  • There should be minimal lateral and horizontal displacement of the yoke while walking.

Here is Rob talking about cadence on the yoke

Points of Performance:

  • Move as quickly as you can without running.
  • Keep your steps short and fast.
  • Keep your knees slightly flexed.
Points of Performance
  • Do not breathe.
  • If your stability at the shoulder or mid-line is compromised, bail on the walk.
  • Get set up in a quarter Overhead Squat, then stand it up.
Points of Performance:

  • These suck!
  • Get three points of contact with the inside of your elbows and chest on the bar. You should push your belly out and try to load it onto the top of your diaphragm.

Crush Week: “Morrison”

Posted on

“Morrison”

For Time:
50-40-30-20-10
Wall Balls 20/10, 14/9
Box Jumps 24/20
American Kettlebell Swings 24/16

There is a lot of volume in this Hero WOD, so scale appropriately. If you can do it Rx’d, then go for it, otherwise scale the weight/height. The volume scale is: 40-30-20-10 This cuts the volume by a third and is a hell of a workout in its own right.

Post time and Rx to comments.
Compare with 2.8.2016

Benson isn’t really worried about all those Box Jumps today

Announcing the 2017 Dogs of CFSBK Calendar!

The 2017 Dogs of CFSBK calendar features your favorite gym mutts! 100% of the proceeds go to PupStarz Rescue, a foster rescue started by our own Robyn O’Brien. Both the desk calendar and wall calendar are available for a cash donation of $30-$60. A limited number of calendars are on their way to the gym but they are sure to run out quick.  ever fear, you can place your order by filling out this online form, http://bit.ly/cfsbkdogs.  Pre-paying at the front desk will guarantee your copy. Orders will be taken until Christmas day.  E-mail Bree P. at breebree [at] mindspring.com for any questions.

This Sunday: The Look Feel Perform Better Challenge Info Session and Q&A

Want to learn more about our upcoming Look Feel Perform Better Challenge? You’re invited to an Info Session and Q&A on Sunday, December 18th at 12pm in the Annex. Here we’ll further outline the Challenge and answer any questions you might have. The dates of the Challenge are from Saturday 1/2/17 through Saturday 3/25/17. This is when the CrossFit South Brooklyn community comes together to kickstart healthier nutrition and recovery habits in the New Year. See the LFPB Challenge event page for more details and to learn how you can participate!

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8 Ways to Avoid Getting Shanked by Other Weightlifters Catalyst Athletics
Why and When We Need Coffee Lucky Peach

Rest Day

Posted on

Just in time for the holidays, our new Skyline Hoodie is available in both pullover and zip-up styles. Pick one up for your favorite CrossFit fiend or, you know, yourself. You can always see all of our awesome merch at the front desk or in our online store

2016-17 Holiday Schedule

Holiday madness is upon us! As always, we’re committed to helping you get your fitness on throughout the season. Here’s what you can expect:

FRIDAY, DECEMBER 23rd

All classes run on our normal schedule

SATURDAY, DECEMBER 24th

CF Group Class:
8am, 9am, 10am, 11am, 12pm, 1pm

Open Gym:
2pm-4pm

Cancelled:
9am Short Circuit
10am Yoga
11am Active Recovery
2pm Comp Class

SUNDAY, DECEMBER 25th

CF Group Class:
9am, 10am, 11am

Cancelled:
10am CrossFit Preschool
11am CrossFit Kids
11am Active Recovery
2pm Anti-Gravity
2:15pm Free Intro Class
6-8pm Proctored Open Gym

MONDAY, DECEMBER 26th

CF Group Class:
10am, 12pm, 4:30pm, 5:30pm, 6:30pm, 7:30pm, 8:30pm

Cancelled:
6pm, 7pm, 8am CrossFit Group
9am Short Circuit
4:30pm CrossFit PreTeens

TUESDAY, DECEMBER 27th

CF Group Class: Normal schedule

Cancelled:
7:30pm Pilates

SATURDAY, DECEMBER 31st (New Year’s Eve)

CF Group Classes:
Normal schedule

Open Gym:
2pm-4pm

Cancelled:
11am Active Recovery
2pm Comp Class

SUNDAY, DECEMBER 1st (New Year’s Day)

CF Group Classes:
10am, 11am, 12pm, 1pm

Open Gym:
6pm-8pm

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Yesterday’s Whiteboard: “Cindy”
Carbs During Workouts May Fend Off Colds NY Times
Sweden Has Won the Annual Santa Olympics Atlas Obscura

Crush Week: “Cindy”

Posted on

“Cindy”

AMRAP 20 Minutes:
5 Pull-Ups
10 Push-Ups
15 Squats

Aim to move quickly from station to station on this throwback benchmark and CFSBK Leaderboard WOD. In it’s best capacity, the movements are performed unbroken throughout, though most athletes will break up at least the Push-Ups and the Pull-Ups as needed. Scale the Pull-Ups to bands or ring rows as needed, or scale some volume. Scale the Push-Ups to Knee Push-Ups or to elevated. The Squats are either an “active rest” if you’re moving fast and unbroken through the upper-body movements or a chance to make up time if you’re breaking them up. Either way, perform this classic triplet with virtuosity. Average scores are between 10 and 15 rounds, with high scores going into the 30s. That gives you 300-450+ opportunities to move well. Take advantage of them!

Post rounds, reps, and Rx to comments.
Compare with 2.24.16

_____________________

3 RNFT:
50′ 1-Arm Farmer Carry, each side

Go heavy on these. Use Jerry Cans, Farmer Handles (for above 100#) or grab a heavy kettlebell or dumbell and carry it 50 feet. Rest as needed between sets. Start with your weaker side and only go as heavy as that side can handle. 25% of your best Deadlift is a good place to start.

Post work to comments.

Coach Fox leading last year’s first Look Feel Perform Better Q&A. Registration for the LFPB Challenge is now open!

The 2017 Look Feel Perform Better Challenge

It’s that time of year again… New Year’s Resolution time. While we believe it’s best to make choices in accordance with your goals and values all of (or at least most of) the time, we recognize that many of us use markers like the beginning of the year to kickstart positive changes. This year’s challenge will follow a similar model to last year. There are two levels that you can choose to participate from. On Level 1, you’ll focus primarily on food quality and eating from a large spectrum of whole foods (lean proteins, veggies and fruits, whole grains, and legumes). This is a perfect place to start if you’re new to healthy eating or are having to re-learn what that means for you. On Level 2 you’ll be tracking macronutrients and focusing on eating particular quantities of them, adjusting along the way as necessary. Due to the lasting success of many participants last year, we’re following the same 12 week format as in 2016. The reason behind this is that while extreme short term actions can bring rapid results, we’ve seen this often result in a “crash” where the individual rebels against the limiting factors of an extreme dietary challenge. We’d rather you have more inclusive food options and change a few manageable things over a longer period than change many things for six weeks only to get lost in a haze of bagels, beer, and chocolate cake once the challenge ends.

Who? The entire CrossFit South Brooklyn Community

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

Where? Right where you are! You’re encouraged to organize “rest day dinners” either in your homes or out at restaurants with fellow participants. There will be twice monthly (non-mandatory, but helpful) LFPB Challenge Meet Ups at the gym in addition to the Facebook group that you can look to for daily support. The key to success is not sweeping immediate change but rather consistent practice each day. If you’re on the social medias, then join our Facebook group! Search “2017 CFSBK Look, Feel, Perform Better Challenge”.

When? There is an Info Session and Q&A on Sunday, December 18th at 1pm in the Annex. Here we’ll further outline the Challenge and answer any questions you have. The dates of the challenge are from Saturday 1/2/17 through Saturday 3/25/17. We’ll also be hosting a potluck dinner at the gym on 1/28/16 where you can meet and greet with fellow SBKers and sample some delicious ways they keep on track with their food choices.

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

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

Wait, did you say prizes? Yes. The grand prize for both the men’s and women’s category is one month of FREE unlimited training at CFSBK, a $250+ value! There are also 2nd and 3rd place prizes for the men’s and women’s categories including a punch card or free specialty classes at CFSBK and also free personal training! Additionally, Kettlebell Kitchen is extending a 15% discount to all CFSBK members who are participating!

Alright, you’re in? Great!

How To Participate:

  • Sign your name on the big list in the community area of the gym.
  • Buy-in of $30 cash, given to Front Desk staff.
  • Answer a few brief questions and submit your “before” photos according to the guidelines on the Look, Feel, Perform Better website. These entries are private will not be published or seen by anyone other than us without your consent. You can access the 2017 LFPB Challenge Entry Form HERE.
  • Perform the Test WOD and record your results.
  • Track points earned daily on the spreadsheet based on how well you’re complying with the guidelines.
  • Complete your Post Challenge submission by 3/28/17 at the end of the challenge
  • Optional: Attend the bi-monthly LFPB Q&A Info Sessions on Sundays at 1pm in the Annex at CFSBK. Each one will have a brief topical lecture and a Q&A. (1/8, 1/22, 2/5, 2/19, 3/5, and 3/19).

 

See you at The Look, Feel, Perform Better Challenge Info Session on December 18th at 12pm in the Upstairs Annex! 

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Heavy Lifting and Heart Health Starting Strength
A New History for Humanity Kurzgesagt

Clean and Jerk | WOD 12.11.16

Posted on

Power Clean + Push/Power Jerk

50% x 3
60% x 2
70% x 2
80% x 1
85% x 1
90% x 1
95% x 1
100% x 1
100+% x 1

Press-outs are missed lifts. If you miss a lift (either a press out or a straight up miss), then redo it. If you miss it again, go down in weight for a make before going up again. If you’re feeling good, then go for it today. If not then aim to make a few reps above 80% and call it a day.

Post loads to comments.
Exposure 8 of 8

_____________________

AMRAP 3 Minutes:
Power Clean + Push/Power Jerk at 75% of your best lift on the day.

Post reps and Rx to comments.

Register Now for the 3rd Annual Iron Maidens Raw Open!

Hosted by CrossFit South Brooklyn
February 18, 2017, 9am-6pm
Squat, Bench Press, Deadlift 

You are invited to test your one rep maxes in a rare, women’s only environment of badassery. Compete for awesome prizes and cheer on female feats of strength. This meet is open to women of all ages; you do not need to be a member of Crossfit South Brooklyn to participate. We have space for 60 participants, so sign up soon!

We’ve already lined up some great sponsors, including: Cafe Grumpy; Sara June Salon; Twig Terrariums; Threes Brewing/Meat Hook/Ninth Street Espresso; Left Bank Restaurant and more!!

Go here to register!

About
All lifters will have three attempts to lift one maximal rep, in the following order, for:

1. Back Squat
2. Bench Press
3. Deadlift

The sum of the heaviest successful attempts will constitute each lifter’s Total. For each weight class, a first, second and third place will be awarded to the highest Totals. 

Weight classes: 123lbs and under; 132lbs and under; 148lbs and under; 165lbs and under; Over 165lbs

Iron Maidens Stay Strong Scholarship
We are thrilled to continue our partnership with Grace Outreach, a Bronx-based nonprofit that works with women to further their education and gain financial independence. Through competitors’ fundraising efforts, the annual Iron Maidens Stay Strong Scholarship assists low-income women in paying for their college tuition.

In 2016, competitors raised $30,000 in scholarship money – $10,000 above our goal. We hope to match or exceed last year’s incredible show of support.

Questions? Contact Meet Director Margie Lempert: Margie [at] crossfitsouthbrooklyn [dot] com.

Details
Entry Fee: $60 for non-CFSBK members; $50 for CFSBK members.
Includes: Eligibility for prizes, a t-shirt and an awesome day!

Registration Deadline: January 7, 2016
Visit www.ironmaidensrawopen.com for more info.

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Yesterday’s Whiteboard: Front Squat | Wall Balls, Row, Burpees, Kettlebell Swings
The Best and Worst Fitness Tips from Old Timey Strongmen and Strongwomen BarBend
Fit at 56: Lucie Hobart CrossFit

Back Squat | WOD 12.10.16

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Front Squat

Performance
1-1-1

Fitness
1-1-1 or 3-3-3

Establish a new 1RM, or if you’re newer to the lifts, then perform a heavy triple instead.

Post loads to comments.
Exposure 8 of 8
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For Time:
50 Wall Balls 20/10, 14/9
40 Calorie Row
30 Burpees
20 KB Swings 32/24kg

Baller status for going unbroken on the wall balls and kb swings (and for not sandbagging the row or the burpees). The swings are Rx’d as overhead so scale to a weight you can handle for one set of 20, or at most 2 sets. Scale to Russian Swings as mobility necessitates.

Post time and Rx to comments.

Winter: Neither of these guys is ready for it

Farewell to Kevin G.!

Veteran CFSBKer Kevin G. is moving to Bay Ridge and, sadly, won’t be training at CFSBK anymore. He had some very nice things to say on his way out, and as is our tradition on the CFSBK blog, we’re posting his goodbye message to Coach David:

“My time with you and the other coaches at CFSBK has made a difference to me. It has changed the way I set goals, it has changed the goals I set for myself, and it has changed my belief in my abilities to achieve those goals. I plan to keep reading the blog, and to keep looking to you and the others at CFSBK as I continue on my journey.”

Kevin is looking for a new CrossFit gym near Bay Ridge, so if you have a recommendation, let him know in the comments!

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Yesterday’s Whiteboard: Rest Day
Being Pregnant: Now Fellas… Hear Me Out Training Think Tank

Rest Day

Posted on

Joe M., Coach Nick, Liz M., Mike M., Stephanie H., Jude G., and Richard G. represented CFSBK at the Row New York Jingle Mingle last weekend. Want to know how it went? Coach Nick wrote a blog post for Row New York, which you can read here!

This Week at CFSBK in Review

We had some big annoucements on the ole blog this week. Let’s review!

1. It’s that time of year again! That’s right, the Look, Feel, Perform Better Challenge is back. We’ll have sign up info very soon!

2. It’s also another time of year again! Time to register for the Iron Maidens Raw Open, a rare, women’s only environment of badassery. Compete for awesome prizes and cheer on female feats of strength. This meet is open to women of all ages; you do not need to be a member of Crossfit South Brooklyn to participate. We have space for 60 participants, so sign up soon!

3. Want to get stronger? Of course you do. Registration opened for Coach Margie and Jeremy’s Starting Strength Program this week. These classes fill up quick, so act now! See Tuesday’s post for details.

4. CFSBK is now offering Short Circuit classes on Saturdays at 9am. Foundations isn’t a prerequisite for Short Circuit, so bring a friend. Head over to the Short Circuit website for more info.

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Yesterday’s Whiteboard: Snatch Metcon
On the Social Function of Noobs NY Mag
Found: A One-of-a-Kind Dinosaur Tail Preserved in Amber, With Its Feathers Atlas Obscura

Snatch | WOD 12.8.16

Posted on

Snatch

50% x 3
60% x 2
70% x 2
80% x 1
85% x 1
90% x 1
95% x 1
100% x 1
100+% x 1

Press outs are missed lifts. If you miss a lift (either a press out or a straight up miss), then redo it. If you miss it again, go down in weight for a make before going up again. If you’re feeling good, then go for it today. If not then aim to make a few reps above 80% and call it a day.

Post loads to comments.
Exposure 8 of 8

_____________________

AMRAP 3 Minutes:
75% of your best Snatch on the day full Snatches.

Post rounds, reps, and Rx to comments.

Jude G. takes her  turn during the Row New York Jingle Mingle. See our Flickr account form more photos!

The 2017 Look Feel Perform Better Challenge Info Session and Q&A Meeting 

It’s that time of year again… New Year’s Resolution time. While we believe it’s best to make choices in accordance with your goals and values all of (or at least most of) the time, we recognize that many of us use markers like the beginning of the year to kick-start positive changes. This year’s Challenge will follow a similar model to last year. There are two levels that you can choose to participate from. 

  1. With Level 1, you’ll focus primarily on food quality and eating from a large spectrum of whole foods (lean proteins, veggies and fruits, whole grains, and legumes). This is a perfect place to start if you’re new to healthy eating or are having to re-learn what that means for you.
  2. With Level 2, you’ll be tracking macronutrients and focusing on eating particular quantities of them, adjusting along the way as necessary.  

As with last year, the Challenge will last 12 weeks. The reason behind this is that while extreme actions can bring rapid results, we’ve seen this often result in a “crash” where the individual rebels against the limiting factors of extreme dietary challenge. We’d rather you have more inclusive food options and change a few manageable things over a longer period than change many things for six weeks only to get lost in a haze of bagels, beer, and chocolate cake once the Challenge ends. 

Who? The entire CrossFit South Brooklyn Community. 

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

Where? Right where you are. You’re encouraged to organize “rest day dinners” either in your homes or out at restaurants with fellow participants. There will be twice monthly (non-mandatory, but helpful) LFPB Challenge Meet-Ups at the gym in addition to the online forums that you can look to for daily support. The key to success is not sweeping immediate change but rather consistent practice each day.

When? There is an Info Session and Q&A on Sunday, December 18th at 12pm in the Annex! Here we’ll further outline the Challenge and answer any questions you have. The dates of the Challenge are from Monday, 1/2/17 through Monday, 3/26/17. We’ll also be hosting a Community Potluck Dinner on 1/28/17 where you can meet and greet with fellow SBKers and sample some delicious ways they keep on track with their food choices.

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

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

Wait, did you say prizes? Yes! The grand prize for both the men’s and women’s category is one month of FREE unlimited training at CFSBK, a $265 value! There are also 2nd and 3rd place prizes for the men’s and women’s categories including a punch card for free specialty classes at CFSBK, and a free personal training session

Alright, you’re in? Great!

How To Participate:

We’ll have full sign-up details right here on the blog. Keep a lookout. In the meantime… See you at The Look, Feel, Perform Better Challenge Info Session on December 18th at 12pm in the Upstairs Annex! 

_____________________
Yesterday’s Whiteboard: Back Squat | Double-Unders, Squats, Toes-to-Bars
The Greatest Science Books of 2016 Brian Pickings

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