Sumo Deadlift

3-3-3-3-3

Work up to a heavy triple for the day. No failing. No loss of neutral spine.

Post loads to comments.

_____________________

5 rounds for reps:
1 Minute Russian KB Swings 53/35
1 Minute Box Jumps 24/20″
1 Minute Rest

Post reps and Rx to comments.

These CrossFit Kids are off and running under the watchful eye of Coach David

• Reminder: We’re running on our regular schedule today. Hop on over and get your fitness on!

Catching Up with the CFSBK Classifieds 

Did you know that we offer a classifieds section of the website for our members? Well, we do! Here are a few examples of goods and services up for grabs at the moment:

• Stella Z. is giving away two free(!) tickets to an April 17th performance of Mozart, Bach, and Mendelssohn by the Calidore String Quartet.
• Actually, that’s it for now. Nothing else has been posted recently! Get on there and post some more! CFSBK members have advertised everything from juicers to furniture to cars (no illegal exotic pets, please).

We hope you’ll take advantage of this fun feature. Many people have found roommates there. Why deal with Craigslist when you can live with your workout partner?

_____________________
Getting Rid of the “Butt Wink”  All Hands on Fitness
How Running and Meditation Change the Brains of the Depressed NYMag

Open Workout 16.5

21-18-15-12-9-6-3 reps for time of:
Thrusters 95/65
Bar-Facing Burpees

This workout begins with the barbell on the floor and the athlete standing tall. At the call of “3, 2, 1 … go,” the athlete will perform 21 Thrusters, then 21 Burpees, jumping over the barbell for each rep of the Burpees. They will then perform 18 of each, then 15 of each, etc., until the last round of 3 of each. Every second counts in this workout. Your score will be the time it takes to complete all 168 repetitions. There is no time cap for this workout.

This workout ends when the feet land on the other side of the bar on the final rep. Time will be recorded in full seconds. Do not round up. If you finish in 7:49.8, your score is 7:49.

If you do not use standard-sized bumper plates on the barbell, you will also need a second barbell set with standard plates to jump over for the burpees, unless you are Scaled Masters. Scaled Masters will be permitted to jump over an empty barbell on the Burpees.

Post times to comments.

Exactly one year ago: Steph M. at the top of a Thruster in Open Workout 15.5. Good luck to everyone doing 16.5 today!

Supergirl Documentary Kickstarter Campaign

Ben L. Overhead Squats as the Big Ass Fan sits idle (for now) | Photo by Thomas H.

This Week at CFSBK in Review

What time is it? REVIEW TIME!

1. We’ll be running on our normal schedule this Easter weekend. Nothing is cancelled!

2. Interested in food entrepreneurism, sustainability and investing? Coach Margie is working on a conference called Food + Enterprise, and they’re looking for some workshare volunteers. The Food + Enterprise Summit is happening April 8&9 at the old Pfizer building in Bushwick, now devoted to cultivating some of the best artisanal food makers in NYC. If you’d like to attend, and are willing to help out, check out this link to the workshare track for a drastically reduced ticket price.

3. Our top marathoner Nishi U. filled us in on how CrossFit and her marathon training complement each other. Read all about it!

4. In this week’s “Better Know a Member,” we learned all about soon-to-be attorney, Yoda fan, and beloved CFSBKer Meredith R. She has some excellent advice for Crossfitters. Lift you must!

5. We also caught up with news and notes from your fellow gym-goers. Have you downloaded Chris Y.‘s app Knoto yet? Do it now so you can say you knew about it before it was cool!

6. Big things are happening in the CFSBK Open Intramural Team Competition! What are those things? All we can tell you is that they’re big and they’re happening and you can click here to find out about them.

_____________________
Yesterday’s Whiteboard: Run/Power Clean
How “Anxious Reappraisal” Can Turn Anxiety into Success The Atlantic
The Strange Tale of Echo, The Parrot Who Saw Too Much Digg

Run/Power Clean

Every 5 Minutes for 6 total rounds (30 minutes):
In 3 minutes…

270m Run
Max Power Cleans at 205/135
Rest 2 minutes

Today’s intent is for you to handle a heavy load under duress. Keep this in mind when scaling. Most people will have between 60 and 90 seconds left to perform the Power Cleans, so the average should be between 5 and 10 reps. This is a running day! Only scale to rowing if you have an injury that prevents you from running.

Post times and Rx to comments.

How much ya bench, Jake? | Photo by Thomas H.

• Schedule note: We’ll be operating on our normal schedule this Easter Sunday. Hop your way over and do some fitness!

CFSBK Open Intramural Team Competition: Week 4

Week 4 of the Open Intramural Team Competiton was a lot like Mike Tyson and Evander Holyfield’s 1997 fight for the WBA Heavyweight Championship. Remember that one? It’s the one where Tyson bit Holyfield’s ear off. After The Little Lebowski Urban Achievers landed a devestating 15-point punch to tie things up last week, Your Pace or Mine? responded by coming out in the 4th round and biting the Urban Achievers’ collective ear off. Wait, no. That happened in the 3rd round. And wait, no. Tyson was losing. Ok, look, forget about all of this. Just watch out for your ears.

Anyway, the point is that Your Pace or Mine? reclaimed 1st place this week with another 19-point performance, setting up a major showdown in Open Workout 16.5, the last of the competition. Who’s going to win? I don’t know, but you can head to your favorite offshore betting website to see the latest odds.

In other news, All Castro Oiled Up maintained their grip on 3rd place, which is impressive considering how oiled up they all are. But they need to watch their backs for the 4th place Sore Winners in the final week. Blue Steel squeaked back into 5th place (Dave Fung literally squeaked—it was adorable), leaving It’s My Open in last place but not by much.

In the end, we’re all winners because we’re all members of CrossFit South Brooklyn, a good reason to keep your membership forever.

Current Ranking – Team – Overall Average (Week 4 Points)

1. Your Pace or Mine?: 21 (19)

2. The Little Lebowski Urban Achievers: 22 (24)

3. All Castro Oiled Up: 25 (25)

4. Sore Winners: 29 (26)

5. Blue Steel: 31 (29)

6. It’s My Open and I’ll WOD If I Want To: 32 (32)

________________
Yesterday’s Whiteboard: Bench Press | “Cindy Row Your Boat”
5 Tips for Going Upside Down Yoga Journal

Bench Press

Performance
Bench Press
1-1-1 @ 85%+

Warm up and make 3 singles at 85% or better of your 1RM. If it’s feeling great, then go for a new 1RM. If not, hang back a bit and make three heavy reps.

Fitness
Bench Press
5-5-5

Find a heavy 5-rep Bench Press. You should feel like you can do 2-3 more at your heaviest weight. No failing.

Post loads to comments.

_____________________

“Cindy Row Your Boat” | LFPB Capacity Test

AMRAP 10 minutes:
5 Kipping Pull-Ups
10 Push-Ups
15 Air Squats

Rest 2 minutes, then:

AMRAP 3 minutes:
Max Calories Rowed

Sub Ring Rows or Banded Pull-Ups as appropriate.

Post rounds, reps, and Rx to comments.

Snickers showing off her levitation skills during 16.4 | Photo by Thomas H. 

News and Notes from CFSBK Members

We love the crew of brainiacs and all-round talented people who help make the gym a special place. Here are just a few recent news items about CFSBKers:

• For the past two years Chris Y. has been working exclusively with a very small (now Vitamin D deficient) team on a considerably hardcore piece of software. It’s been one of the most difficult and challenging experiences he’s had as a designer. And now he’d like to introduce Knoto! An app that uses face recognition to make sending photos fast, simple and easy: from organizing photos by person to seamless AutoSending (and everything in between). Do you keep forgetting to send those group selfies? Send them as soon as you take them. Do your folks want more pics of your kids? Share every moment with them as it happens. Do you just want more photos of yourself? Get every one, every time, in real time. Knoto – photos that know where to go. It’s free and available now in the App Store. Let’s all congratulate Chris and start using Knoto!
• Gerry M. riffed on the latest doings in the presidential race for The New York Times Closeup on NY1 News (starting at 25 minutes into the program). Well done, Gerry!
• Packer is looking for people to join him in forming a team for a Ragnar Trail race. Follow the link for details, but the way it works is: everyone runs three times, a different trail each time; in between, you’re camping out, hanging out with friends, making new friends, and enjoying time outside the city in a beautiful spot. He’s considering two races: 1) Wawayanda Lake (Sept 30 – Oct 1, about 50 miles from NYC) or 2 ) Big Bear Lake, West Virginia, (Aug 12 – 13). E-mail him at David [dot] Packer [at] gmail [dot] com to let him know you’re interested!

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.

Open Leaderboards

Wondering how you stacked up against your fellow CFSBKers in 16.4? Well, here are a whole bunch of leaderboards!

• Overall Leaderboard
• Men’s Leaderboard
• Women’s Leaderboard
• Men’s Masters Leaderboard (40-44)
• Women’s Masters Leaderboard (40-44)
• Men’s Masters Leaderboard (45+)
• Women’s Masters Leaderboard (45+)

(NOTE: There are technically a few divisions between 45 and 60; however, in the latter two, we only had a couple of competitors in each division. We combined everyone 45+ to make it easier to view.)

_____________________
Yesterday’s Whiteboard: Rest Day
Feminine Muscularity: Reshaping The Cultural Understanding of Beauty Huffington Post
Potential: How Women in CrossFit Are Transforming the Definitions of Strength and Femininity CrossFit

“Small You Are. Lift You Must,” says Meredith’s shirt. Small she is and lift she does. Read on to learn more about Meredith, aka “Megadeath”

• Looking for something? We may have it in our Lost and Found! Check out our most recently gathered treasures. Please pick up your items before we donate the to CHIPS in a couple of weeks.
• Team Captains: please submit your team score to the intramural spreadsheet by 12pm tomorrow.

Better Know A Memeber: Meredith Riley

Welcome back to a newish feature on the CFSBK blog, Better Know a Member! (The name is a play on an old Stephen Colbert segment, Better Know a District.) You all love Underneath the Hoodie and Behind the Desk, and now, in a similar vein, we’ll be profiling members from across the CFSBK community. In our previous installment, we introduced you to Frank H. Today it’s time to meet Meredith R.!

How long have you been CrossFitting, and how did you arrive at CFSBK? About a year-and-a-half. As a long-time runner, I’d been getting strength and cross-training through a neighborhood bootcamp class until it went defunct while I was abroad for a summer interning at the UN in Geneva. Another student there mentioned she was going to try out crossfit, and I was curious. A friend had been going to CFSBK and a few bootcampers had defected there, so I decided to tag along for the month. This other student neglected to mention that she’d been an officer in the Australian army while earning her first law degree (that was a material fact, Abby!), but we both survived. Then I signed myself up here and never looked back.   

You have friends or family coming to visit from out of town. What  do you take them to do in NYC? Totally depends on the person, occasion, and season. It’s a great big wonderful city out there

Favorite and least favorite lifts: Favorite: Clean and Jerks, because they’re fun. Also Deadlifts, because they’re useful. Least favorite: Snatches. I can’t tell you how long I avoided Dnatch day

 
Third, compare yourself to others only to better yourself, not to feel better about yourself. Nor feel worse about yourself? Everyone has their own path and neither one of those things are useful.

And last, I still consider myself “new.” Not only because my numbers are itty bitty and I still can’t properly string Double-Unders together, but because there is always more to improve on, more to learn, more to get better at, and different ways to get stronger. That’s the point. So: play the long game. This stuff only works if you’re in it for the long haul. 

Snatch Balance

5-3-1-1-1-1-1

Work up to a heavy single Snatch Balance. Focus on being fast under the bar with elbows locking out as your feet land. Stabilize the catch before recovering. If your Overhead Squat is less than ideal for the Snatch Balance (which requires a dynamic catch in the position), then perform a Snatch Grip Push Press + Overhead Squat instead.

Post loads to comments.

____________________

AMRAP 8 Minutes:
3 Overhead Squats 115/80
3 Burpees
6 Overhead Squats 115/80
6 Burpees
9 Overhead Squats 115/80
9 Burpees
…Add 3 reps per round until time is called

Post rounds, reps, and Rx to comments.

Andre L. enjoying some 16.4

• Interested in food entrepreneurism, sustainability and investing? Coach Margie is working on a conference called Food + Enterprise, and they’re looking for some workshare volunteers. The Food + Enterprise Summit is happening April 8&9 at the old Pfizer building in Bushwick, now devoted to cultivating some of the best artisanal food makers in NYC. If you’d like to attend, and are willing to help out, check out this link to the workshare track for a drastically reduced ticket price.

Marathon Training and CrossFit: A Note from Nishi U.

While CrossFit and endurance training may seem to be at cross-purposes, the fact is that they can complement each other quite well. CFSBKer and marathoner Nishi U. recently sent this note on her recent success to Coaches Jess and David. It’s so good that we decided it to share it with the whole community. Enjoy! 

Jess, you may not remember, but you asked me about testing my mile a few months back. That actually led me to ramp up my running speed work; however, after a few weeks, instead of planning a mile time trial, I jumped into my latest marathon training cycle. For the first time, I used the Hanson’s Marathon Method, which had intimidated me in the past due to its volume of speed and tempo work. Because I had been CrossFitting significantly more in my “downtime” since my last marathon (in October), I noticed my “easy” pace was a bit faster and I could pretty comfortably hit a tempo pace that had previously seemed out of reach.

Back Squat

3-3-3-3-3

Work up to a max triple for the day.

Post loads to comments.

____________________

5 Rounds for Time:

10 Pull-Ups
20 Alternating Lunges
30 Sit-Ups

Post time and Rx to comments.

Wall-Baller: Jenny M. doing 16.4 | Photo by Thomas H.

Got Kids? Check Out Our CrossFit Youth Programs!

Our CrossFit youth programs emphasizes physical development through games and age appropriate “workouts”. Most importantly, we’re all about having FUN! Developing a positive association between fitness, physical activity, and the joy of movement is the primary goal of our programs. Our Preschool and kids classes are comprised of obstacle courses, relay races, basic gymnastics, games and other engaging physical activities. Our teens class begin to look more like CrossFit with basic weight training, calisthenics and conditioning workouts. Think of it like the gym class you wish you had growing up!

CrossFit Preschool (3 – 5 years old):

Run! Jump! Skip! Roll! Through playful games and fun activities, children learn to move safely and gain basic coordination and body awareness. Together we explore tumbling and movement using fun, kid-friendly scenarios and games. Your preschooler will flex their mini-muscles as they build their confidence and develop their fine and gross motor skills.

You can also read one of our articles about this class with sample programming.

Schedule:
Mondays 4:15 – 5:15p
Sundays: 10:00a – 11:00a

Pricing:
Single Class Drop-in: $30
5 pack: $135 ($27/class)
10 pack: $250 ($25/class)

Sign up here!

CrossFit Kids (6 – 11 years old):

Building on the skills they developed in CrossFit Preschool, our Kids classes are designed to build strength, further develop coordination, and encourage a lifelong love of fitness. Age-appropriate programming includes calisthenics, basic tumbling, running, climbing, throwing, and other modalities to stimulate bone density and vestibular system development while improving fine and gross motor skills, coordination, and flexibility. On top of physical development, social and cognitive growth is encouraged through teamwork, problem solving, and building the confidence that helps them make healthy choices.

Schedule:
Mondays: 5:30p – 6:30p
Wednesdays: 4:30 – 5:30p
Fridays: 4:30p – 5:30p

Pricing:
Single Class Drop-in: $30
5 pack: $135 ($27/class)
10 pack: $250 ($25/class)

Sign up here!

CrossFit Teens (12 – 17 years old)

Have a teenager who is looking to gain a competitive advantage in their sport, improve their fitness, learn new skills, and have fun in a supportive, social environment? CrossFit Teens is a strength and conditioning program that is specifically designed for teenagers and helps them develop a lifelong love of fitness. In a group setting, teens participate in fun and engaging workouts that deliver measurable results and prepare them to be well- rounded athletes. The workouts consist of constantly varied, functional movements that deliver a fitness that is broad, inclusive and general and scalable for any participant at any level. 

Classes will begin with a warm-up and icebreaker-style question. Each class will include skill practice and a strength development aspect, specifically designed to be accessible and appropriate to teenaged athletes. Classes will finish with a WOD, or Workout of the Day, designed to test work capacity, endurance, skill, and strength in a fun, competitive, but inclusive environment. As the school year starts, post-class homework time will be included to take advantage of the increased mental capacity brought about by movement and physical exertion.

Schedule:
Tuesdays: 4:30p – 5:30p
Thursdays: 4:30 – 5:30p

Pricing:
Single Class Drop-in: $35
10 pack: $300 ($30/class)

Sign up here!

20% discount for siblings (do not have to be registered for the same class).
There is a 3 month expiration on the 5 pack and a 6 month expiration on the 10 pack.

Testimonials:

 “My son recently started CrossFit Kids and loves it. He’s played sports and gotten a lot from his experiences, but on the way home from CrossFit the other day he was so pumped and proud of himself. He felt strong and powerful, and he couldn’t stop talking about what he did. I’m so excited that he has the opportunity to get stronger mentally and physically at CF kids.”

–Adele M.

“My kids loved CrossFit Kids yesterday! I got an earful when I got home from all three at once trying to explain what they did. Then I had to feel their muscles. David and Janelle wore them out pretty well because at around 7pm they asked if it was okay to skip bath and book and go right to sleep.”

–Matt C.

Want More Information? 
For questions about our Preschool and Kids programs, contact Janelle [at] CrossFitSouthBrooklyn.com for questions about our Teens program, please contact Noah [at] CrossFitSouthBrooklyn.com

_____________________
How Long Does It Take to Lose a Skill? Hopes&Fears
Sara Sigmundsdottir’s Reaction to the 16.4 Announcement Gfycat

Open Workout 16.4

Complete as many rounds and reps as possible in 13 minutes of:
55 Deadlifts 225/155
55 Wall-Ball Shots 20/14lbs, 10/9′
55-Calorie Row
55 Handstand Push-Ups

Prior to starting this workout each athlete will need to stand against the wall and measure and mark their foot line for the handstand push-ups (details in Movement Standards section). This workout begins with the barbell on the floor and the athlete standing tall. At the call of “3, 2, 1 … go,” the athlete will perform 55 Deadlifts, then move to the wall and complete 55 Wall-Ball shots, then to the rower to pull 55 calories, then back to the wall for Handstand Push-Ups. If 55 Handstand Push-Ups are completed, the athlete will move back to the barbell and begin another round.

Your score will be the total number of repetitions completed within the 13-minute time cap.

The scoring for this workout includes a tiebreak. At the end of the row, time should be marked. When you submit your final result, your score will be the number of reps completed. There will be another field in which you will enter the elapsed time at which you completed the 55-calorie row. In the case where two athletes have the same score (total number of reps), the athlete with the lower tiebreak time will be ranked higher.

Note: All tiebreak times must be reported in elapsed time, not in time remaining. If you are using a countdown timer, you must convert to elapsed time before reporting your score. For this reason, it is recommended you set your clock to count up.

Post rounds and reps to comments.

V for Victory in Open Workout 16.4!

Strategy Tips for 16.4

By David Osorio

The Deadlifts
The priority when pulling Deadlifts is to make intelligent descions and keep yourself safe. With a high volume set like this, you’re going to have to manage both the load and accumulated fatigue. In my opinion, if you can’t do sets of 8-10 unbroken reps with perfect technique, then you have no business attempting the Rx’d loads. A 1RM of at least around 275/185 should be considered a buy-in. You don’t need to be able to Deadlift a massive amount of weight, but you do need to be able to maintain good positions and be confident that you can get through all 55 Deadlifts by, at most, the halfway point in the workout.

Whichever load you choose, most folks will be breaking this into 5-8 sets with short breaks in between. The limiting factor in this is primarily your ability to maintain a neutral spine, so keep your sets submaximal by dropping the bar with 2-5 reps reps still left in the tank.

Wall Balls
This will vary depending on your capacity. If you hate wall balls as much as I do, I recommend a descending rep scheme broken up into 4-6 sets. 15-15-10-10-5 and 12-12-10-10-6-5 are two examples. You want something that will allow you to pick the ball back up within 15 seconds of finishing a set.

Rowing
Most of us are not accusstomed to pacing with calories, so you might be a little unfamiliar with how your cals per hour translates to your usual 500m splits. Below is a helpful chart from American Oarsmen and a great blog post about the rowing portion, which help you out more than I can. Check it out and determine a range you want to stay in during the row, regulating as you see fit. If you don’t have Handstand Push-Ups and the row will be the end of your workout, thengo out in a blaze of glory and focus on your tie break time. Otherwise finish strong and move on to the last segment of the chipper.

Handstand Push-Ups
You’re not going to be feeling great at this point, but take a moment to get yourself organized as you kick up, and descend into your first reps. The downward phase of your HSPU needs to be under control. Never drop down onto your head and always maintain active support through your arms. Most, if not all, people are going to opt for a kipping HSPU. If you’re not super comfortable organizing these, take your time with them and move with intention and control (i.e., slower). Like the Deadlifts, keep the sets here submaximal and clean. Avoid failuire and pace it out based on how much time you’ve got left and how strong your HSPUs are. Make sure you use a softer surface of some kind for your head like a GoMat or AbMat with bumpers for your hands. Finally, at the top reach through your heels to make sure you get every rep. If you’re getting no-repped, then slow down and adjust your positions to acheive successful reps.

_____________________
Yesterday’s Whiteboard: Rest Day
This Four-Letter Swedish Word Is the Key to Happiness at Work Quartz
Coaches Corner 16.4: Tips for Scaled and Masters Open Workouts CrossFit

A cool shot of CFSBK OG Kevin R. climbing the knotted rope

This Week at CFSBK in Review

1. The final LFPB Q&A Info Session —”The LFPB Is Ending. What Now?” —is tonight at 6:00pm. You’re almost there, LFPBers!

2. Coach David reflected on his Open Workout 16.3 experience. It’s a fun read and a good example of how to plan a workout simply and effectively.

3. In our continuing series “Better Know a Member,” we profiled hardworking CFSBKer and all-around great dude Frank H.

4. Wondering how you stacked up against your fellow CFSBKers in 16.3? Here are all of our leaderboards!

5. Going into the final workouts of the CFSBK Open Intramural Team Competition, it’s shaping up to be a real nail biter. It’s going down to the wire. These teams are fighting tooth and nail. You can feel the electricity! It’s anybody’s game. Everyone’s giving 110%. Or pick your other favorite sports cliche. Here are the Week 3 Standings!

_____________________
Yesterday’s Whiteboard: Power Snatch | Recovery Run or Row
If I Were a Ballerina The New Yorker