Deadlift / Handstand Push-Up Superset*

1A) Deadlift

Fitness
3 x 5

Start light enough to add weight for 6’s next week.

Performance
70% x 5 x 3

1B) Handstand Push-Up

Fitness
3 x 5-10 Box Piked HSPUs

1-2 AbMats are ok. Knees are easier than toes. Sub 8-12 Seated Dumbbell Presses if you don’t have Boxed Pike HSPUs yet. 

Performance
3 x 6-12 Strict HSPUs  

1-3 AbMats are allowed as long as you’re getting some range of motion out of it. If you can do 3 sets of 12 easily, then add a deficit. DC blocks and bumpers work well for this.

*Superset means that you perform a set of exercise A (in this case the Bench Press) and then after a short rest, 30 seconds to a minute, you perform a set of exercise B (in this case the Barbell 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/work to comments.
Exposure 3 of 8

_____________________

5 Rounds For Time:
15 Wall Balls 20#/10″, 14#/9″
270m Run

Post time and Rx to comments.

Behind the Desk: Toni S.

You all love the Underneath the Hoodie series and now we’re bringing back the 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 time, it was Greg C. And now (drum roll, please), introducing one of our newest front deskers…

Name: Toni Smith

Where were you born and where did you grow up? I was born in Essex, England, just outside of London. I grew up in Essex and moved to the US when I was 18 to play soccer at LIU-Brooklyn.

How long have you been CrossFitting, and how did you arrive at CFSBK? I  just started CrossFitting! My roommate Katie E. (who’s kills it btw) is addicted and I guess I had to jump on board! And I LOVE IT!

Did you have any mentors or heroes growing up? Thierry Henry! He was my idol and hero! wanted to play soccer like him!

What’s the first movie or album you ever loved? I’m From England…. Spice World!

You have friends or family coming to visit from out of town. What  do you take them to do in NYC? Down to Brooklyn Bridge Park to check out that beautiful sky line and then to walk the Brooklyn Bridge!

What are you up to when you’re not at 597 Degraw Street? You can catch me behind the desk or on a bike at SoulCycle, napping, on a soccer field, napping, or running the bridge. Most likely napping though.

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Yesterday’s Whiteboard: Snatch | Row, Box Jumps, T2Bs, Burpees, Muscle-Ups
Does Your Training Philosophy Align with Your Goals? Break Parallel
Racism and the American Pit Bull Current Affairs

Overheat Squat or Snatch Balance

Fitness
Overhead Squat:
2-2-2-2-2

Work up to a heavy double for the day.

Performance
Snatch Balance:
2-2-2-2-2

Work up to a heavy double for the day.

Post loads to comments.
Exposure 2 of 8

_____________________

For Time:
50 Calorie Row
40 Box Jumps 24/20″
30 Toes-to-Bar
20 Burpees
10 Ring Muscle-Ups

Sub Hanging Leg Raises, Hanging Knee Raises, or Floor Levers (supported by either a heavy kettlebell or dumbbell) for the Toes-to-Bars as needed. Sub 10 Jumping Ring Muscle-Ups, 15 Ring Dips, or 20 Heavy Dumbbell Thrusters for the Muscle-Ups.

Coach KHarpz’s Overhead Squat face is so good that it has its own meme

• Schedule Change: We are no longer offering 9:00am CrossFit Preschool on Sundays.
• Today’s 2:00pm Anti-Gravity class is cancelled.

Fight Gone Bad 2016!

Since 2008, CrossFit South Brooklyn has conducted a yearly fundraiser in the form of a workout called Fight Gone Bad. Last year, we raised nearly $27,000 for the Brooklyn Community Foundation (BCF), a local organization dedicated to improving the lives of people in Brooklyn by strengthening communities through local giving, grantmaking, and community service. This year, we’ll be partnering with BCF again and hope to surpass last year’s donation numbers.

Last year we had 160 members participating and this year, we’re capping it at 200. 

The registration deadline is Monday September 5th, 2016.

Tell Me More… 

When is Fight Gone Bad? 
Saturday, October 15th, 2016. First heat begins at 9am. 

What is Fight Gone Bad?

Three rounds, as many reps as possible, of:
Wall-balls, 20lb, 10ft / 14lb, 9ft 
Sumo deadlift high-pulls, 75/55 pounds
Box Jumps, 20″ box 
Push-presses, 75/55 pounds 
Row 

In this workout, you move from each of five stations after a minute. The clock does not reset or stop between exercises. When the announcer calls “Rotate,” athletes must move to next station immediately. Each of the three rounds is five minutes, followed by a one-minute rest. One point is given for each rep, except on the rower where each calorie is one point.

What does the registration fee cover?
The $30 (plus tax) fee covers the cost of a team tshirt.  You and your team will be able to create a unique team name and decide on tshirt colors.  We also give prizes for the team with the most spirit…think costumes, props, etc!!!

Why are we fundraising?
In the past, our annual FGB fundraiser has been a great way to bring our community together to support great charities—and we chose to support the Brooklyn Community Foundation because Brooklyn has been exceptionally good to us and we want to help give back to the community that CFSBK is proud to call home. If you’re not familiar with BCF, make sure you visit their website to check them out. Or if you’re lazy, at least check out their list of Grantees; we’re sure you’ll find one or two not far from you!

Will there be a fundraising minimum?  
While we’d love for everyone to make wholehearted attempts to raise funds, there is no fundraising minimum to participate. However, as in years past, there will be some sweet prizes awarded to the top Individual Fundraisers!  

Ok, you keep talking about fundraising but how should I do this and when should I begin?
Once our registration deadline ends on September 5th, we’ll create teams consisting of six athletes. Shortly after, athletes will get an email from us with their team assignments and all of the details to set up their fundraising pages. We’ll be using Crowdrise as our fundraising platform again and participants will have individual fundraising pages that will be super easy to share with friends and family.  (Check out last year’s main fundraising page HERE!)

Also, we’re looking for donations to give out as prizes. Contact Danae [at] CrossFitSouthBrooklyn.com if you have something to offer!

Tell me more about the workout. What if I can’t do it Rx’d?
Here’s Coach Glassman explaining FGB in detail. And don’t worry, we have scaling options available!  

So the day begins at 9am, but how long will it last? When will my team go?
The length of the event depends on how many total athletes/teams we have. We run two teams through the workout simultaneously and new heats start every 20 minutes.  Unfortunately, we can’t tell you exactly what time your team will be going until we get closer to the event. Of course, we hope that you plan on spending a few hours with us, not only competing but also supporting your fellow teams.  And per usual, we’ll have some tasty adult beverages to enjoy!

What if I can’t attend that Saturday, October 15?
You can still sign up to be a part of a team to participate in fundraising and get a team tshirt.  Unfortunately though we won’t be running a Fight Gone Belated this year.Sign up anyway and select the option to be on Fight Gone Belated! 

Ok, I’m sold.  Where do I register?
Sign up here for Fight Gone Bad 2016!

__________________
Yesterday’s Whiteboard: Back Squat / Front Squat | Partner WOD
The Muscle Snatch: You’re Probably Doing It Wrong Catalyst Athletics
Do Not Pull The Emergency Break The Awl

Back Squat / Front Squat

Fitness
Back Squat: 2 x 5 Linear Progression
Front Squat: 2 x 3 Linear Progression

Heavier than last week

Performance
Back Squat: 70% x 4 x 2
Front Squat: 70% x 4 x 2

Post loads to comments.
Exposure 4 of 16
_____________________

Partner WOD
In teams of 2, complete the following for time:
60 Double-Unders
60 Deadlifts 155/105
60 Double-Unders
40 Power-Cleans
60 Double-Unders
20 Power-Snatches

Use the same weight on the barbell for all three movements. Break up the work however desired, but close to evenly split is the goal. The Power Snatch will be the limiter in load on the barbell.

Post time, Rx, and partner to comments.

Jason C. on his way to the podium at last weekend’s Subway Series event

Tomorrow: The Subway Series at CrossFit Queens

After the third event of the 6th annual Subway Series at CFSBK, we’re down to the final throwdown this weekend! All NYC affiliates are invited to participate—the affiliate with the best overall score after the final event wins the Subway Series Trophy and bragging rights for a whole year! The final event of the year will take place at CrossFit Queens tomorrow, August 28th.

James A., Brad D., Jason C., and Charles S. will be representing CFSBK tomorrow, and there’s still time to sign up! Tomorrow’s Rx’d and Scaled workouts can be found here. Make the trip up to Astoria (a quick ride on the Q train) to cheer our athletes on!

_____________________
Yesterday’s Whiteboard: Rest Day
What We Look Like When We Fall New Yorker
5 Important Things to Look for on Nutrition Labels PurePharma

At CFSBK, we take our training seriously, but we’re also cool and relaxed | Photo by Thomas H.

This Week at CFSBK in Review

1. FIGHT GONE BAD is upon us. Go here for registration info and to start fundraising. The registration deadline is Monday, September 5th. Get on it!

2. Check out Kate R.’s awesome photos from Sunday’s Subway Series event.

3. One of our Flex on the Beach teams. All Aboard The Swole Train (Zachariah H., Michael C., Katie E., and Lauren S.), is up for Best Team Name, but they need CFSBK’s votes!  Cast your vote here!

4. Did the Subway Series pique your interest in competing? Maybe you’d be intersted in the CrossFit Team Series. The Team Series tests the fitness of four-person teams, two men and two women. Go here for more details!

5. Speaking of the Subway Series, the final event of the year will take place at CrossFit Queens on Sunday, August 28th. Make the trip up to Astoria (a quick ride on the Q train) to cheer our athletes on!

_____________________
Yesterday’s Whiteboard: Clean & Jerk | Russian KB Swings, Run
Siamand Rahman, World’s Strongest Paralympic Powerlifter, Is Set to Amaze in Rio BarBend
There’s Now an App Where You Can Summon a Professional Cuddler NY Mag
Styrofoam Clam Shell Hiding Exquisite Pearl of Pulled Pork Sandwich

Clean and Jerk Complex

Performance
Every 90 seconds for 10 reps:
High Hang Clean + Push Press + Jerk

Work up to a heavy single for the day.

Fitness
Every 90 seconds for 10 reps:
High Hang Clean + Push Press + Jerk

Warm up to a medium-heavy load and perform all your reps of the complex at that load. All reps should be crisp and the Push Press will likely be the limiter here.

Post loads to comments.
Exposure 2 of 8

_____________________

5 Rounds for Time:
15 Russian Kettlebell Swings 32/24kg
270m Run

Swings should be challenging but unbroken.

Post time and Rx to comments.

Kari Pearce, who took 5th place at this year’s CrossFit Games, getting some work in at Coach Frank’s Olympic lifting class. The highest ranking American female at this year’s games, Kari is working on her Olympic lifting with Frank to get ready for her podium run next year! | Photo by Thomas H.

The CrossFit Team Series

Did the Subway Series pique your interest in competing? Maybe you’d be intersted in the CrossFit Team Series. The Team Series tests the fitness of four-person teams, two men and two women.

It all starts September 6th, with the release of multiple team workouts. Teams will have six days to get together, complete the work, and submit their scores before the deadline: 5:00pm PT on September 12th. Less than a month later, CrossFit will release the final set of team workouts, which will take place Oct. 4-10.

Teams will be able to choose between two versions of each workout: Rx’d or Scaled.

There will be three divisions: Open (all ages), Teenage (14-17) and Masters (40+).

The registration fee is $80. If you’re interested in participating in the Team Series but dont have teammates, e-mail Melissa [at] CrossFitSouthBrooklyn.com and tell her if you’re planning to be an Rx’d or Scaled athlete. Here are last year’s workouts to give you a sense of what will go down.

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Yesterday’s Whiteboard: Back Squat / Front Squat | NFT Work
When Do You Push with the Arms in the Jerk? Catalyst Athletics
Welcome to Manville LA Review of Books

Back Squat / Front Squat

Fitness
Back Squat: 2 x 12 Linear Progression
Front Squat: 2 x 8 Linear Progression

Heavier than last week.

Performance
Back Squat: 70% x 2 x 2
Front Squat: 70% x 2 x 2

Every other exposure is a de-load so these should feel light.

Post loads to comments.
Exposure 3 of 16
_____________________

5 RNFT or 20 Minutes:
250m Row
8ea Leg Contralateral Reverse Lunges
8 Dumbbell Bench Press, as heavy as possible
8-12 Abs of choice

Take the rows at a moderate pace and aim to move directly from one station to the next without any big breaks. For the lunges, use 1 dumbbell or kettlebell held either in the front rack or at the hang and Reverse Lunge with the same side leg (so that the front leg is contra-laterally loaded). Do all reps on one side and then switch. Work up to a heavy set of 8 on the Dumbbell Bench.

Post work to comments.

Coaches Jess and Melissa were recently asked to guest coach a Ladies Night at CrossFit Kingsboro. Jess reports, “The ladies were jealous that we have 6 female coaches on staff!”

The 2016 NYC Subway Series Finale at CrossFit Queens

After the third event of the 6th annual Subway Series at CFSBK, we’re down to the final throwdown this weekend! All NYC affiliates are invited to participate—the affiliate with the best overall score at the end of four events wins the Subway Series Trophy and bragging rights for a whole year! The final event of the year will take place at CrossFit Queens on Sunday, August 28th. Make the trip up to Astoria (a quick ride on the Q train) to cheer our athletes on!

_____________________
The One Question to Ask to Figure Out How to Scale Your WOD BarBend
The Metamorphosis of the Sportsman Pacific Standard

Alex B. Overhead Squats at Sunday’s Subway Series event. More of Kate R.’s great photos can be found here

Team All Aboard The Swole Train Needs Your Help!

Deadlift / Handstand Push-Up Superset*

1A) Deadlift

Fitness
3 x 6

Start light enough to add weight for 6’s next week.

Performance
70% x 4 x 3

1B) Handstand Push-Up

Fitness
3 x 5-10 Box Piked HSPUs

1-2 AbMats are ok. Knees are easier than toes. Sub 8-12 Seated Dumbbell Presses if you don’t have Boxed Pike HSPUs yet. 

Performance
3 x 6-12 Strict HSPUs  

1-3 AbMats are allowed as long as you’re getting some range of motion out of it. If you can do 3 sets of 12 easily, then add a deficit. DC blocks and bumpers work well for this.

*Superset means that you perform a set of exercise A (in this case the Bench Press) and then after a short rest, 30 seconds to a minute, you perform a set of exercise B (in this case the Barbell 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/work to comments.
Exposure 2 of 8

_____________________

4 Rounds for Time:
12 Push Presses 95/65
9 Burpees Over the Bar (lateral)
3 Bar Muscle-Ups or 6 Chest-to-Bar Pull-Ups

The Push Presses will come off the floor and should be light. Burpess Over the Bar are lateral to the bar and a 2 foot take off and landing. Scale volume on the Bar Muscle-Ups as needed or perform C2B or Jumping C2B as necessary.

Post time and Rx to comments.

Announcing Fight Gone Bad 2016!

Since 2008, CrossFit South Brooklyn has conducted a yearly fundraiser in the form of a workout called Fight Gone Bad. Last year, we raised nearly $27,000 for the Brooklyn Community Foundation (BCF), a local organization dedicated to improving the lives of people in Brooklyn by strengthening communities through local giving, grantmaking, and community service. This year, we’ll be partnering with BCF again and hope to surpass last year’s donation numbers.

Last year we had 160 members participating and this year, we’re capping it at 200. 

The registration deadline is Monday September 5th, 2016.

Tell Me More… 

When is Fight Gone Bad? 
Saturday, October 15th, 2016. First heat begins at 9am. 

What is Fight Gone Bad?

Three rounds, as many reps as possible, of:
Wall-balls, 20lb, 10ft / 14lb, 9ft 
Sumo deadlift high-pulls, 75/55 pounds
Box Jumps, 20″ box 
Push-presses, 75/55 pounds 
Row 

In this workout, you move from each of five stations after a minute. The clock does not reset or stop between exercises. When the announcer calls “Rotate,” athletes must move to next station immediately. Each of the three rounds is five minutes, followed by a one-minute rest. One point is given for each rep, except on the rower where each calorie is one point.

What does the registration fee cover?
The $30 (plus tax) fee covers the cost of a team tshirt.  You and your team will be able to create a unique team name and decide on tshirt colors.  We also give prizes for the team with the most spirit…think costumes, props, etc!!!

Why are we fundraising?
In the past, our annual FGB fundraiser has been a great way to bring our community together to support great charities—and we chose to support the Brooklyn Community Foundation because Brooklyn has been exceptionally good to us and we want to help give back to the community that CFSBK is proud to call home. If you’re not familiar with BCF, make sure you visit their website to check them out. Or if you’re lazy, at least check out their list of Grantees; we’re sure you’ll find one or two not far from you!

Will there be a fundraising minimum?  
While we’d love for everyone to make wholehearted attempts to raise funds, there is no fundraising minimum to participate. However, as in years past, there will be some sweet prizes awarded to the top Individual Fundraisers!  

Ok, you keep talking about fundraising but how should I do this and when should I begin?
Once our registration deadline ends on September 5th, we’ll create teams consisting of six athletes. Shortly after, athletes will get an email from us with their team assignments and all of the details to set up their fundraising pages. We’ll be using Crowdrise as our fundraising platform again and participants will have individual fundraising pages that will be super easy to share with friends and family.  (Check out last year’s main fundraising page HERE!)

Also, we’re looking for donations to give out as prizes. Contact Danae [at] CrossFitSouthBrooklyn.com if you have something to offer!

Tell me more about the workout. What if I can’t do it Rx’d?
Here’s Coach Glassman explaining FGB in detail. And don’t worry, we have scaling options available!  

So the day begins at 9am, but how long will it last? When will my team go?
The length of the event depends on how many total athletes/teams we have. We run two teams through the workout simultaneously and new heats start every 20 minutes.  Unfortunately, we can’t tell you exactly what time your team will be going until we get closer to the event. Of course, we hope that you plan on spending a few hours with us, not only competing but also supporting your fellow teams.  And per usual, we’ll have some tasty adult beverages to enjoy!

What if I can’t attend that Saturday, October 15?
You can still sign up to be a part of a team to participate in fundraising and get a team tshirt.  Unfortunately though we won’t be running a Fight Gone Belated this year.Sign up anyway and select the option to be on Fight Gone Belated! 

Ok, I’m sold.  Where do I register?
Sign up here for Fight Gone Bad 2016!

__________________
The Beer Mile CrossFit
Squatting Owls Eavesdrop on Prairie Dogs Inside Science

High Hang Snatch

Every minute on the minute x 10:
High Hang Snatch

Keep these on the light and crisp side today, like an easy drinking pilsner.

Post loads to comments.
Exposure 1 of 8

__________________

For Time:
21 Toes-to-Bars
42 Squats
60 Double-Unders
15 Toes-to-Bars
30 Squats
60 Double-Unders
9 Toes-to-Bars
18 Squats
60 Double-Unders

Sub 1/2 attempts or 3x Singles for Dubs as needed. Sub Hanging Knee or Leg Raises or Sit-Ups as needed.

Post time and Rx to comments.

Jimin S.: one of many happy campers at CFSBK’s Next Level Weightlifting Program

Today! The Subway Series Returns to CFSBK!

Another year has gone by, and it’s time once again for an NYC affiliate throwdown: the sixth annual Subway Series! All NYC affiliates are invited to participate—the affiliate with the best overall score at the end of four events wins the Subway Series Trophy and bragging rights for a whole year! The third event of the year will take place right here at CFSBK. The action kicks off today at noon.

As a result, we’ll only be offering 8, 9, and 10am group classes. Everything else, including Active Recovery and Anti-Gravity, will be cancelled. (Open Gym is on!) Come for class in the morning, stay to watch your fellow CFSBKers throw down in the afternoon!

__________________
Yesterday’s Whiteboard: Back Squat / Front Squat | Row, Thrusters
Caster Semenya Is Set to Break Records in Rio, But All Anyone Wants to Talk About Is Her Gender Quartz
Improving Your Jump for the Snatch & Clean Catalyst Athletics