Front Squat

Performance
3 x 8

Add weight to last week. Use a full range of motion and control.

Fitness
3 x 5 Linear Progression

Add 5-10 lbs to last week.

Post loads to comments.
Exposure 5 of 8
_____________________

5 Rounds Not for Time or 20 Minutes:
1-3 15′ Rope Climbs or 5-10 Strict Chin-Ups
10-15 Push-Ups
270m Jog

Practice your rope climbs today or work on upper body pulling/holding strength. Keep your Push-Ups strict and tight. Use the runs as active recovery for the upper body pull and push.

Post work to comments.

Coach KHarpz graduated this week and is now a Doctor of Physical Therapy. Congrats, Katie!

•  Tomorrow’s 2:00pm Anti-Gravity class is cancelled. Still looking to do something other than group class? Check out Yoga for Athletes with Coach Whit on Saturday at 10am or Active Recovery either today or tomorrow at 11:00am.

Register Now For Starting Strength Program

We all want to get stronger. That’s because we implicitly understand that building strength is the foundation for increasing overall physical capacity. It has been proven again and again that lifting heavy primes our bodies to be more effective and efficient at metabolic conditioning workouts. Strength is the only mode of training that supports everything else we do in the gym and in life. Plus: it’s pretty badass. 

Upcoming Program Times and Dates:
A cycle: Novice, 7pm Mon/Wed and 6pm Fri | Monday May 23rd – Friday July 15th
B cycle: Intermediate, 7pm Tues/Thurs and 10am Sun | Tuesday May 24th – Sunday July 17th
C cycle: Morning Novice, 6:30am Mon/Wed | Monday May 23rd – Wednesday July 13th
D cycle: Continuing Education, 6pm Mon/Wed | Monday May 23rd – Wednesday July 13th
E cycle: Late morning, all levels, 10am Mon/Thurs, co-taught by Coach Margie | Monday May 23rd – Thursday July 14th

Each cycle will culminate in a CrossFit Total on Sunday, July 17th.

Class Sizes: Space is limited to 4-8 participants
Class Length: 90 minutes 

Cost: 3x Per Week Cycles:
$300 paid upon registration and then another $300 at the halfway point
Cost: 2xW Cycles:
$200 paid upon registration and then another $200 at the halfway point 

Group Class/Open Gym/Active Recovery/Yoga/Pilates Add-On Option!
This add-on membership allows our 2x/week Starting Strength Program to attend two additional classes per week, outside of the regularly scheduled strength cycle classes. This includes group classes, open gym, and Active Recovery/Yoga/Pilates. 

Price is $100 per four weeks, first bill due at sign-up and second bill ($100) charged automatically to the card on-file four weeks later. Register here!

If anyone is confused as to which cycle they belong in or has any questions, they can contact Jeremy directly at Jeremy [at] CrossFitSouthBrooklyn.com to discuss placement.

________________
Jacob Heppner: Chest-to-Bar Mary CrossFit
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Michael A. recently dropped into CrossFit DC in Washington DC with some coworkers

This Week at CFSBK in Review

1. Speaking of dropping in, have you read Coach David’s “Reps & Sets Abroad: Some Thoughts on CrossFit and Travel”? Get after it!

2. This Sunday’s 2:00pm Anti-Gravity class is cancelled. Still looking to do something other than group class? Check out Yoga for Athletes with Coach Whit on Saturday at 10am or Active Recovery on either Saturday or Sunday at 11:00am. 

3. Sign-ups for Murph Day, one of our biggest community events of the year, opened last weekend. If you’re thinking about doing it, do it!

4. Registration for the Subway Series started on Monday. These events sell out quickly, so sign up now! 

5. Did you recently lose some protein powder, a t-shirt, a jumprope, or approximately 600 sets of wrist wraps? We just emptied the Lost and Found bins and want to give it all back. Please claim your stuff before we donate it to CHIPS in two weeks.

6. We’re giving away 4 free entries to the Rugged Maniac race in Brooklyn on June 25th. Go here to find out how you can enter, and get sandbaggin’!

7. There are still a few spots left in our upcoming Starting Strength Program cycles. What are you waiting for?

________________
Yesterday’s Whiteboard: Clean and Jerky | Partner WOD
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Clean and Jerk

Performance
Every other minute on the minute x 8 (15min):
3 Touch-and-Go Power Cleans +3 Power Jerks

Start at about 60% (of your best Power Clean and Power Jerk) and work up to a heavy load across the 8 sets.

Fitness
Every other minute on the minute x 8 (15min):
3 Power Cleans + 2 Power Jerks or Push Presses

You can bail the first Power Cleans, but cycle the shoulder-to-overhead. Start light and add weight as appropriate across the 8 sets.

Post loads to comments.
Exposure 5 of 8

_____________________

Partner WOD
With one partner working at a time, complete the following for time:
100 Deadlifts 95/65
50 Thrusters 95/65
50 Pull-Ups
100 Burpee-Box Jumps 24/20

Break up the movements however you and your partner wish. Baller status for doing the first three movements only once, i.e., breaking them up into only 1 set for each partner (if you can do them fast that way). Be sure to stand all the way up on these light Deadlifts.

Post time, Rx, and Partner to comments.

Throwback Thursday: Ray F. crosses the finish line as his fellow CFSBKers cheer at last year’s Murph Day. Have you signed up yet?

Murph Day 2016: Sign Up Today!

“Murph”

For time:
1 Mile Run
100 Pull-Ups
200 Push-Ups
300 Squats
1 Mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor.” From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the Pull-Ups, Push-Ups, and Squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

There is no charge for the workout, nor will it be deducted from your weekly class limit.

SIGN UP HERE!

__________________
Yesterday’s Whiteboard: Squat / Deadlift | Row, Double-Unders, Run
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Back Squat / Deadlift

Performance
3 x 8

Add weight to last week’s work weight. Use a full range of motion and control.

Fitness
3 x 5 Linear Progression

Add 5-10 lbs to last week’s work weight.

Deadlift

1 x 6

Warm up and perform one heavy (and perfect) set of 6 reps, heavier than last week. Touch-and-go is permitted.

Post loads to comments.
Exposure 5 of 8
_____________________

For Time:
1000m Row
100 Double-Unders
800m Run

The run is one lap (starting towards 4th Ave.) + 4th and back. Scale Double-Unders to 50 attempts + makes or 300 Single-Unders if your dubs are a work in progress.

Post time and Rx to comments.

Coach David and Rickke M. at CrossFit Jääkarhu in Austin, TX. Read on for David’s reflections on the trip

Reps & Sets Abroad: Some Thoughts on CrossFit and Travel

By David Osorio

An important aspect of CrossFit that often seems to go unnoticed is the fact that it offers a readymade community pretty much everywhere you go. Traveling to Paris, France or Austin, Texas? There will be a gym there full of like-minded people that you can hang out with. Moving to Rome, Italy or Rome, Georgia? It’s a safe bet that you’ll be able to find an affiliate that will make your new home feel more like, well, home.

I recently traveled to Austin and wanted to check out some affiliates. First I dropped into CrossFit Central. I got there a little early, so the owner Jeremy let me do some Power Cleans and Push Jerks at their Central Athlete facility with some other folks who were training. Afterwards, I took the 4:30 group class back in the CrossFit Central building. We started with some line drills then a 15 minute EMOM of three gymnastics skills: Hollow Holds, Ring Dips, and Handstands. We finished a metcon called “Waterfall” which consisted of running, Burpees, Kettlebell Swings, and Double-Unders. CrossFit Central is an OG affiliate that has been around at least as long as CFSBK, so Jeremy and I chatted about the evolution of things and a little bit about their history. As an affiliate owner, I’m always interested in talking to other coaches and owners about their journey. CFC had a nice vibe and everyone was very welcoming. Running in that Texas heat is no joke!

I also had the opportunity to drop into CrossFit Jääkarhu as well! It was a huge space with leveled classes and lots of equipment, including some slugs from the CrossFit Games. We did some line drills, then an every-other-minute-on-the-minute workout of heavy Clean and Jerks for 7 sets. The class finished with “Diane,” which I PRd at 7:4 1doing strict Handstand Push-Ups! CFJ had a nice mixture of a relaxed atmosphere and a well-organized class. I stayed for about 30 minutes after class to talk to a few of the coaches about what it’s  like to have just opened 18 months ago, how they do leveled programming, and how they use their space. They have a successful team and a big competative element, but they also have plenty of programing for beginners and intermediates. They run seperate classes for their “Fitness,” “Sport,” and “Competition” programs, often at the same time in different parts of their massive gym. I really liked the vibe of this gym and highly recommend it!

I can’t think of another fitness pursuit or activity that offers this kind of global community. Most people don’t have the luxury of being able travel to a place where they don’t know anyone and still be able to easily train with people who share the same ethos. CrossFit has, of course, exploded over the past few years, so we’re at the point where you can go to almost any major city in the world and check out an affiliate. The people there will almost always be really welcoming and just as stoked to meet you, and it’s enlightening to see how other people in other parts of the country/world express the CrossFit culture. It’s a rare thing and something worth taking advantage of!

Have you dropped into another affiliate while traveling? If so, what was it like? Any advice for first-timers? Don’t forget to log your experience in our Travel Gym Recommendations section!

________________
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Ashley T.’s first Squat attempt at this past Sunday’s Starting Strength Program Total

• First, the bad news: Erin M. is moving to Maui. We’ll miss you, Erin! Now some good news: her going away party is this Friday night at 9:00pm at Royal Palms. Stop by and bid her farewell!

Register Now For Starting Strength Program

We all want to get stronger. That’s because we implicitly understand that building strength is the foundation for increasing overall physical capacity. It has been proven again and again that lifting heavy primes our bodies to be more effective and efficient at metabolic conditioning workouts. Strength is the only mode of training that supports everything else we do in the gym and in life. Plus: it’s pretty badass. 

Upcoming Program Times and Dates:
A cycle: Novice, 7pm Mon/Wed and 6pm Fri | Monday May 23rd – Friday July 15th
B cycle: Intermediate, 7pm Tues/Thurs and 10am Sun | Tuesday May 24th – Sunday July 17th
C cycle: Morning Novice, 6:30am Mon/Wed | Monday May 23rd – Wednesday July 13th
D cycle: Continuing Education, 6pm Mon/Wed | Monday May 23rd – Wednesday July 13th
E cycle: Late morning, all levels, 10am Mon/Thurs, co-taught by Coach Margie | Monday May 23rd – Thursday July 14th

Each cycle will culminate in a CrossFit Total on Sunday, July 17th.

Class Sizes: Space is limited to 4-8 participants
Class Length: 90 minutes 

Cost: 3x Per Week Cycles:
$300 paid upon registration and then another $300 at the halfway point
Cost: 2xW Cycles:
$200 paid upon registration and then another $200 at the halfway point 

Group Class/Open Gym/Active Recovery/Yoga/Pilates Add-On Option!
This add-on membership allows our 2x/week Starting Strength Program to attend two additional classes per week, outside of the regularly scheduled strength cycle classes. This includes group classes, open gym, and Active Recovery/Yoga/Pilates. 

Price is $100 per four weeks, first bill due at sign-up and second bill ($100) charged automatically to the card on-file four weeks later. Register here!

If anyone is confused as to which cycle they belong in or has any questions, they can contact Jeremy directly at Jeremy [at] CrossFitSouthBrooklyn.com to discuss placement.

________________
Yesterday’s Whiteboard: Ring Dips | Overhead Squats, Toes to Bars
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Ring Dips (or Close DB Bench Press)

Performance
Tempo Ring Dips (32X1):
4  x 6-12 Strict, 1 x Max Reps

Perform 4 sets across to 2 reps shy of failure, then 1 max effort set to failure. Perform a full range of motion on all reps. Rest as needed between sets. Goal is to add total reps each week by increasing the sets across and/or the max set.

Fitness
Tempo Close Dumbbell Bench Press (32X1):
4 x 6-12, 1 x Max Reps

Perform 4 sets across to 2 reps shy of failure, then 1 max effort set to failure. Rest as needed between sets. Start with a load that feels almost easy for 12 reps. Keep elbows in close to mimic the bottom of a dip.

The tempo note (32X1) means control the eccentric (down) portion for a 3 count, pause at the bottom for a 2 count, contract concentrically (up) as fast as possible, then hold the top for a 1 count before beginning the next rep.

Post loads/work to comments.
Exposure 5 of 8

_____________________

21-15-9 Reps for Time of:
Overhead Squats 95/65
Toes-to-Bars

The Overhead Squat weight should be light enough to cycle the reps into 3-4 sets. Substitute Hanging Leg or Knee Raises for Toes-to-Bars as appropriate.

Post time and Rx to comments.

Steph M. competing in last year’s Subway Series at CFSBK

REGISTER NOW FOR THE 2016 SUBWAY SERIES!

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!

Event Schedule
Sunday, August 7th: CrossFit Virtuosity
Sunday, August 14th: CrossFit Gantry
Sunday, August 21st: CFSBK
Sunday, August 28th: CrossFit Queens

Scoring
Scoring will work “Open-style”: top 3 male and top 3 female athletes from each affiliate will score based on their place finish in each event. Athletes may score in any event regardless of attendance at other events. 

The ultimate series winner will be the affiliate with the least points after all 4 events have been completed. In the event of a tie, a 5th tie-breaking event will be held. 

As last year, an Rx division and Scaled division trophy will be awarded. 

Registration
All athletes MUST register for each individual event in advance via the Subway Series website in order to participate. Each event will be capped at 100 total participants, so we strongly advise you to register ASAP. These events sell out quickly. 

REGISTER HERE!

News and Notes

• Registration for Murph Day 2016 opened Saturday. Sign up now!
• Did you recently lose some protein powder, a t-shirt, a jumprope, or approximately 600 sets of wrist wraps? We just emptied the Lost and Found bins and want to give it all back. Please claim your stuff before we donate it to CHIPS in two weeks. 
• Tom S. just got a really cool job as Global Chief Compliance officer at a company called ITG. Congrats, Tom! He’s making two hires and wants the CFSBK community to know about them. Check out the listings for Trade Surveillance Compliance Officer and Regulatory Audits and Inquiries Compliance Officer. You can reach Tom at Thomas.Shpetner [at] ITG [dot] com if you have questions or would like to send him a resume.

_____________________
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Snatch Complex

Performance
Snatch Deadlift + 3 Hang Snatch Pulls + Hang Snatch + Overhead Squat

Start at about 50% and work up to a heavy load on the complex. Focus on keeping your weight balanced toward the heels on the Deadlift and on extending vertically on the pulls.

Fitness
5 attempts at a heavy load on the following complex:
Snatch Deadlift + Hang Power Snatch + Overhead Squat

Post loads to comments.
Exposure 4 of 8

_____________________

5 Rounds for Reps:
1 Minute Russian Kettlebell Swings 24/16kg
1 Minute Rest
1 Minute Box Jumps 24/20″
1 Minute Rest

Post reps and Rx to comments.

Coach JB braces before a Front Squat

Win a Free Entry to the Brooklyn Rugged Maniac Race on June 25th!

Looking for an adventure? How about a day filled with 25 epic obstacles, rockin’ music, and plenty of beer? If this sounds good, you’re in luck: we’re offering 4 free entries to the upcoming Rugged Maniac race in Brooklyn on June 25th!

What Is It?

Here’s how Rugged Maniac describes the race: “Remember when you were a kid and you used to run around outside with your friends climbing trees, jumping in puddles, playing tag, and just plain having fun? Well Rugged Maniac is simply an adult version of that! We build 25+ epic obstacles for you and your friends to play on (like fire jumps, water slides, trampolines, and underground tunnels), put them in a 3-mile course, and then throw a crazy party with plenty of beer and music!”

Why Should I Enter?

Well, first, it’ll be fun! Second, as a Rugged Maniac competitor, you’ll have the chance to raise money for the American Cancer Society. Finally, the 4 winners will have the honor of representing Team CFSBK at the race!

How Do I Enter?

1. Check in at the Front Desk and complete the Rugged Maniac WOD (see below). All CFSBKers with an active membership are eligible.

2. Have a Front Desker or a fellow CFSBKer take a picture of you doing the WOD. Post the pic to Instagram, Facebook, or Twitter along with your time. Tag both CFSBK and Rugged Maniac in your post!

3. Your name will be entered into a drawing, the results of which will be announced on this here blog on Monday, May 16th. 

The WOD

1 lap around the block with a sandbag

Men’s and women’s Rx sandbags will be stored near the entry at 608. Ask the Front Desk if you have trouble finding them.

Questions? Contact Josh [at] CrossFitSouthBrooklyn [dot] com.

_____________________
Yesterday’s Whiteboard: Front Squat | Run, Deadlifts, Muscle-Ups
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Front Squat

Performance
3 x 10

Add weight to last week. Use full a range of motion and control.

Fitness
3 x 5 Linear Progression

Add 5-10 lbs to last week.

Post loads to comments.
Exposure 4 of 8
__________________

Performance
3 RFT:
400m Run
8 Deadlifts 275/185
8 Ring Muscle-Ups

The Deadlifts should be on the heavy side but light enough that you could do a set unbroken. If you can’t string together a few Ring Muscle-Ups then scale volume so that you can do them in a few sets without a lot of failing. If you have a few ring dips and are stable in the catch then sub Jumping Muscle-Ups.

Fitness
3 RFT:
400m Run
8 Deadlifts 185/125
8 Chest-to-Bar Pull-Ups
8 Burpees

Scale weight as needed to be able to perform the Deadlifts unbroken. Scale C2B Pull Ups to Jumping C2B Pull-Ups as needed.

Post time and Rx to comments.

Val K. is also happy that the weekend is here | Photo by Thomas H.

Murph Day 2016: Sign Up Today!

“Murph”

For time:
1 Mile Run
100 Pull-Ups
200 Push-Ups
300 Squats
1 Mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor.” From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the Pull-Ups, Push-Ups, and Squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

There is no charge for the workout, nor will it be deducted from your weekly class limit.

SIGN UP HERE!

__________________
Yesterday’s Whiteboard: Rest Day
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Juan Carlos M. sent us some photos of his training on the streets of Mallorca, Spain. Rock on, Juan Carlos!

This Week at CFSBK in Review

1. We’re giving away 4 free entries to the Rugged Maniac race in Brooklyn on June 25th. Go here to find out how you can enter, and get sandbaggin’!

2. Have you signed up for our CSA with Common Hands Farm yet? Get on it and secure your veggie supply for the Spring/Summer/Fall! Registration closes on May 20th.

3. The CFSBK Fighting Tacos’ soccer season is underway! Check out some photos here!

4. Mark your calendars! Our annual Memorial Day “Murph” Event will happen all day on May 30th. This is a great community event where we perform this classic CrossFit benchmark workout followed by some grilling, side dishes, and beers. We can’t wait!

5. Come out and cheer at our Starting Strength Program Total this Sunday. Coach Jeremy and Coach Margie’s Starting Strengthers will wrap up their eight-week cycle starting at 2:00pm. Lifters will be testing their 1RMs in the back squat, press, and deadlift. All are welcome to come by, hang out, and do some cheering. Get ready for some massive PRs!

__________________
Yesterday’s Whiteboard: Clean and Jerk | “Grace”
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Clean and Jerk

Performance
The Shankle Complex:
1 Clean Deadlift + 3 Clean Pulls + 1 Hang Clean + 2 Jerks

Start at about 50% and work up to a heavy load on the complex. Focus on keeping your weight balanced toward the heels on the Deadlift and extending vertically on the pulls.

Fitness
5 attempts at a heavy load on the following complex:
Clean Deadlift + Hang Clean + Push Press or Jerk

Post loads to comments.

_____________________

“Grace”

For Time:
30 Clean and Jerks 135/95

The Cleans for this benchmark workout should be Power Cleans and the Jerks can be done using any shoulder-to-overhead technique. Be sure to come to complete knee and hip extension with the bar held overhead at the top of each rep. If you can do the Rx’d loads, then go for it! If scaling, choose a weight that allows you to get through the 30 reps fast. You can cycle or you can do single,s but the weight should be on the light side for you.

Throwback Thursday: CFSBK Events Planner Danae M. at Murph Day 2014

• Schedule Change: This morning’s 9am Yoga class with Jaclyn K. is cancelled.
  

Save the Date! Murph Day 2016

“Murph”

For time:
1 Mile Run
100 Pull-Ups
200 Push-Ups
300 Squats
1 Mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor.” From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the Pull-Ups, Push-Ups, and Squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

There is no charge for the workout, nor will it be deducted from your weekly class limit.

Sign up information will be up on the blog soon!

_____________________
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