Back Squat

Fitness
5-5-5

Work up to a heavy 5-rep Back Squat. Aim for heavier than Week 1’s heavy 5. The goal is to leave a rep in the tank.

Performance
70% x 1 x 5 Paused (pause for a 3 count at the bottom and maintain tension)

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.

Post loads to comments.
Exposure 7 of 8
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Every minute on the minute x 16:
Even Minutes: 10 Russian Kettelbell Swings
Odd Minutes: 5-10 Toes-to-Bars

The Kettlbell Swings should be on the heavy side but done unbroken each set. Scale the Toes-to-Bars to Hanging Le or KNRs as needed, or to 15 Sit Ups per round. You should ideally have about 30-40 seconds of rest each round. It’s ok to use today as a strength biased day if the movements are challenging for you but you should still have at least 15 seconds of transition time between movements.

Post work to comments.

Photos from the 3rd CFSBK Art Show are now up on our Flickr account. Take a gander at art works by our talented members and staff, like this beaut by Saul M., here.

THIS SATURDAY: Active Life Bulletproof Assessment Workshop at CFSBK

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.

Time is running out, so sign up now!

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

News and Notes

• The goods from our latest Lost and Found dump can be seen here. If anything belongs to you, please claim it before we wrap it and give it to our families for Christm—we mean, donate it to CHIPS in two weeks.
• Row with Coach Nick for a good cause at this weekend’s Row New York Jingle Mingle! Details are in yesterday’s post.

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Yesterday’s Whiteboard: Rest Day
Born to Move NY Times
215 lb Dumbbell Challenge Super Training

A video posted by Jake (@jleivent) on Nov 4, 2016 at 7:05pm PD

Jake L. and Pierre D. recently competed in the CrossFit Liftoff competition. Jake hit 352 lbs in the Clean and Jerk (see above) and 300 lbs in the Snatch, which placed him 22nd in his weight class. Pierre Clean and Jerked 253 and Snatched 185, placing 99th world wide in the Masters division. Congrats, guys!

Check Out Sweet Polly in Prospect Heights!

Looking for a fun new spot to kick back and relax after a long day? CFSBK member Murat U. is excited to announce the opening of his new cocktail and oyster bar Sweet Polly! This fine establishment is located at 71 6th Avenue, just around the corner from Murat’s other business venture, Hungry Ghost. Sweet Polly is generously offering CFSBK members 30% off until the end of November, so get going!

Tweet The Deets

We’re totally crushing on all you guys and we love to hear what you’re up to. Got something of note going on in your life? Let us know! We want to hear about your promotions, events, art, personal victories, discoveries, media campaigns, and small government coup d’états, or you can just share interesting links. We also always love hearing about any CrossFit/athletic-related goals and accomplishments. Send awesomeness to Josh [at] CrossFitSouthBrooklyn [dot] com.

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Yesterday’s Whiteboard: Push Press | Row, Thrusters, Burpees
To Stick to a Bedtime, Think of Sleep Like Exercise NY Mag
Drinkercising CrossFit Recursive

Push Press

Fitness and Performance
5-5-5

Work up to a heavy 5. This is NOT a true max-effort day. The goal is no missed reps and to try and hit a number that feels like you could do another rep or two.

Post loads to comments.
Exposure 7 of 8

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For Time:
21-15-9
Calories Rowed
Thrusters 75/55
Burpees

Post time and Rx to comments.

This Saturday: Row New York’s Jingle Mingle 

Join Coach Nick for Row New York’s annual Jingle Mingle this coming Saturday, December 3rd. The Jingle Mingle is an erg-a-thon fundraiser for Row New York, which is a great organization that teaches rowing to kids from under-served communities in NYC. They also have tutors and help with SAT prep, among other things.

Here are the details:

• Location: The Church of St. Paul the Apostle, West 59th Street (entrance is between 59th and 60th Street on Ninth Avenue), in Manhattan
• Start: Doors open at 9:00 AM
• 500m Super Sprints: Mixed teams starting at 9:30 AM sharp, followed by the ugly sweater contest at 10:00 AM
• Main Event: 90-minute relay/ergathon at 10:30 AM–12:00 PM

The teams will comprise four to eight people, and they can break up the 90-minute relay however they want. Email Nick if you plan to participate at Nick [at] crossfitsouthbrooklyn [dot] com. He’ll review technique with you and coach you at the event.

Row New York has set up a Crowdrise page for us – our team name is No Sleep Till. The goal is to raise $250 per participant. Even if you can’t make it to the event, please send the Crowdrise link around to friends and family.

News and Notes

• Wondering how Coach Noah is doing down in Austin? He recently wrote an article for Beyond the Whiteboard called Hi! My Name Is (What) on his continuing adventures opening CrossFit Lumos. Check it out!
• Also check out some badass CFSBK ladies doing synchronized Pull-Ups on our Instagram account. 

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Yesterday’s Whiteboard: Clean and Jerk metcon
The Overhead Press Starting Strength
The Josephus Problem Numberphile

Clean and Jerk Complex

Power Clean + Power Jerk + Clean:
Take 10 minutes to warm up to work weight for the metcon.

Post work to comments.
Exposure 6 of 8

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For Time:
50 Double-Unders
21 Power Cleans 135/95
50 Double-Unders
21 Jerks
50 Double-Unders
21 Cleans (Full)

Post time and Rx to comments.

Little known fact: this is exactly how George Washington trained for Valley Forge

Schedule Note: There is no CrossFit Preschol (10am) or CrossFit Kids (11am) classes today. All other classes are on as normally scheduled.

Check out the Rove Foam Roller Kickstarter

A friend of CFSBK recently launched a Kickstarter campaign for the Rove foam roller. Rove is the first fully functional, truly portable foam roller. It’s engineered using only the highest quality materials, and we’re recommending it because we think it looks useful and awesome! Rove’s creators are almost halfway to their goal with 18 days to go. Let’s help them get there! Go to the Kickstarter campaign for more info and to back this project. 

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10 Crazy Impressive Videos of Humans Lifting Humans BarBend
Keeping Children Sedentary for Most of Their Waking Hours Is Causing Harm Washington Post

Front Squat

Fitness
3 x 5

Use 105% of Week 1’s heavy 5. If last week was a grind, then make a smaller jump than 5%.

Performance
5/3/1 (1 Week):
75% x 5
85% x 3
95% x 1+

Your Training Max (TM) is used to base the percentages off of. The final set (the 95% set this week) is done for max reps, stopping 1-2 shy of failure. The goal is between 3 and 5 reps. Use a normal pace throughout the rep-out set and quit if you reach technical failure. Technical failure is the point where you can move the weight from point A to point B but can no longer do so with acceptable technique.

Post loads to comments.
Exposure 6 of 8
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Partner WOD
AMRAP 18 Minutes:
In teams of 2, partners alternate full rounds until the call of time of…
9 Box Jumps 24/20
9 Push Presses 95/65
9 Pull-Ups

Post rounds, reps, Rx, and partner to comments.

Scheduling Note: There is no Yoga or Active Recovery today, all other classes and OG are on.

NEXT SATURDAY: Active Life Bulletproof Assessment Workshop at CFSBK

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!

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Brian Riley: Learning to Walk Again CrossFit
Let’s Colonize Titan Scientific American

Members of the 6am crew assembled for Thanksgiving-morning workout yesterday | Photo via Joy M.

This Week at CFSBK in Review

1. We’ll be running on a modified schedule today. Here’s the rundown:

FRIDAY 11/25
Short Circuit: 9a
CrossFit Group 10a, 11a, 12p
AM OG: 10-1p
OG: 5:30-8p
Next Level Weightlifting: 5p-7p

Cancelled
CrossFit Group: 6a, 7a, 8a
Starting Strength

2. Tomorrow’s 10am Yoga for Athletes and 11am Active Recovery classes are cancelled. Otherwise, we’ll be running on our regular Saturday schedule!

3. Short Circuit, a new class at CFSBK utilizing some of the best training methods to give you a great total body workout in just one hour, now has its very own home on the world wide web! We’re pleased to introduce shortcircuit.fit. Spread the word!

4. The Bulletproof Assessment Workshop goes down next Satuday, December 3rd! Go here for more info.

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Why One Neuroscientist Started Blasting His Core The Atlantic
Inside the Indiana Theme Park Where Thanksgiving Never Ends Atlas Obscura

Snatch Complex

Power Snatch + OHS + Snatch (full)

Take 10 Minutes to warm up the complex to a bit beyond work weight for the metcon. Go directly from the Power Dnatch into the Overhead Dquat. You may bail and reset for the full Snatch.

Post work to comments.
Exposure 6 of 8

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“Broly”

For Time:
21 Power Snatches (115/80)
21 Lateral Barbell Burpees
15 Overhead Squats (115/80)
15 Lateral Barbell Burpees
9 Squat Snatches (115/80)
9 Lateral Barbell Burpees
*Courtesy of CFNE

The barbell should be on the medium-light side. There is no extension requirement on the Burpees.

Post time and Rx to comments.

Please direct all leftovers to Kai. Happy Thanksgiving, everyone!

Thanksgiving Schedule

We’ll be running on a modified schedule for the upcoming holiday. Come on over and work out with us before you eat all that turkey!

THURSDAY 11/24 (Thanksgiving)
CrossFit Group: 8a, 9a,10a
AM OG: 8-11a

Everything else is cancelled.

FRIDAY 11/25
Short Circuit: 9a
CrossFit Group 10a, 11a, 12p
AM OG: 10-1p
OG: 5:30-8p
Next Level Weightlifting: 5p-7p

Cancelled
CrossFit Group: 6a, 7a, 8a
Starting Strength

SATURDAY 11/26

Cancelled
Yoga for Athletes
11am Active Recovery

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Yesterday’s Whiteboard: Back Squat | Row, KB Swings, Burpess
PIECAKEN Is The Dish to Beat This Thanksgiving Distractify
What It Means to Feel Fat NY Mag

Back Squat

Fitness
3 x 5

Use 105% of Week 1‘s heavy 5. If last week was a grind, then make a smaller jump than 5%.

Performance
5/3/1 (1 Week):
75% x 5
85% x 3
95% x 1+

Your Training Max (TM) is used to base the percentages off of. The final set (the 95% set this week) is done for max reps, stopping 1-2 shy of failure. The goal is between 3 and 5 reps. Use a normal pace throughout the rep-out set and quit if you reach technical failure. Technical failure is the point where 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 6 of 8
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3 Rounds for Time:
200m Row
15 Kettlebell Swings 32/24kg
10 Burpees

Rest 3 minutes between sets. Go all out on each round.

Post time and Rx to comments.

Check Out the New Short Circuit Website!

For the past couple of months, we’ve been telling you about Short Circuit, a new class utilizing some of the best training methods to give you a great total body workout in just one hour. Now Short Circuit has its very own home on the world wide web!

We’re please to introduce shortcircuit.fit. Spread the word!

Each Short Circuit includes two circuits programmed specifically to help you shed pounds while increasing your strength, stamina, and flexibility. Unlike our CrossFit group classes, you don’t have to have taken Foundations or have any kind of CrossFit background to participate in Short Circuit, so now you can sweatily bond with your friends and family. Now they’ll get to find out what this CFSBK place you’ve been talking up is all about!

How is this different from CrossFit? While some movements will be familiar, Short Circuit does not include barbell training or higher-skilled calisthenics (like Kipping Pull-Ups or Handstand Push-Ups). You will get a a kick-ass workout, though, and as with our other specialty offerings like Active Recovery, Anti-Gravity, Pilates, and Yoga for Athletes, it’s up to you to decide how Short Circuit might fit into your overall training. That’s why members with CrossFit Group class memberships can use their existing memberships to attend any of these classes! 

Schedule

Monday 9:00am
Wednesday 9:00am
Friday 9:00am

Thanksgiving Schedule

We’ll be running on a modified schedule for the upcoming holiday. Come on over and work out with us before you eat all that turkey!

WEDNESDAY 11/23
CrossFit Group: 6a, 7a, 8a, 10a, 12p, 4:30p, 5:30p
Short Circuit: 9a
AM OG: 6a-1p

Cancelled
CrossFit Group:  6:30p 7:30p, 8:30p
Next Level Weightlifting: 7:00-9:00p
Brazilian Jiu-Jitsu
CrossFit Pre-Teens 4:30p
All Starting Strength Classes

THURSDAY 11/24 (Thanksgiving)
CrossFit Group: 8a, 9a,10a
AM OG: 8-11a

Everything else cancelled

FRIDAY 11/25
Short Circuit: 9a
CrossFit Group 10a, 11a, 12p
AM OG: 10-1p
OG: 5:30-8p
Next Level Weightlifting: 5p-7p

Cancelled
CrossFit Group: 6a, 7a, 8a
Starting Strength

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Yesterday’s Whiteboard: Rest Day
Switching to Lifting Shoes: Why You Should & What to Expect Catalyst Athletics
Fusion Energy Explained: Future or Failure Kurzgesagt

Coaches Katie and Melissa (both Doctors of Physical Therapy!) demonstrate at the Pelvic Floor Health Workshop

Thanksgiving Schedule

We’ll be running on a modified schedule for the upcoming holiday. Come on over and work out with us before you eat all that turkey!

WEDNESDAY 11/23
CrossFit Group: 6a, 7a, 8a, 10a, 12p, 4:30p, 5:30p
Short Circuit: 9a
AM OG: 6a-1p

Cancelled
CrossFit Group:  6:30p 7:30p, 8:30p
Next Level Weightlifting: 7:00-9:00p
Brazilian Jiu-Jitsu
CrossFit Pre-Teens 4:30p
All Starting Strength Classes

THURSDAY 11/24 (Thanksgiving)
CrossFit Group: 8a, 9a,10a
AM OG: 8-11a

Everything else cancelled

FRIDAY 11/25
Short Circuit: 9a
CrossFit Group 10a, 11a, 12p
AM OG: 10-1p
OG: 5:30-8p
Next Level Weightlifting: 5p-7p

Cancelled
CrossFit Group: 6a, 7a, 8a
Starting Strength

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Yesterday’s Whiteboard: Press | Wall Balls, Sit-Ups
CrossFit During Pregnancy Gaya
Dmitry Klokov: 160kg Power Clean and Strict Press Hookgrip

Press

Fitness and Performance
5-5-5

Work up to a heavy 5. This is NOT a true max-effort day. The goal is no missed reps. Try and hit a number that feels like you could do another rep or two.

Post loads to comments.
Exposure 5 of 8

_____________________

10 Rounds for Time:
10 Wall Ball Shots 20/10, 14/9
15 AbMat Sit-Ups

Post time and Rx to comments.

Thomas H.’s photos from last weekend’s Pelvic Floor Health Workshop are now up on Flickr. Did you attend the workshop? Tell us what you learned in the comments!

Bulletproof Assessment Workshop at CFSBK: Register Now!

Speaking of workshops, we have another great one coming up in a couple of weeks! 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!

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What Do Yoga and CrossFit Have in Common? Headspace
Holiday Dread: Being a One-Plater The Awl