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

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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!

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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
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Back Squat / Front Squat

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

Start light enough to add weight through the cycle.

Performance
Back Squat: 70% x 3 x 2
Front Squat: 70% x 3 x 2

These should feel pretty easy today.

Post loads to comments.
Exposure 2 of 16
__________________

5 Rounds For Time:
20/15 Calorie Row
10 Thrusters 75/55

Use lighter bars with bigger bumps in an effort to build momentum with our “Save the 10s” campaign.

Post time and Rx to comments.

Colleen M. at CrossFit Truckee

A note from Colleen M.:

“I’ve been nursing labral tear of the hip and a shoulder impingement, but last week I went to visit my brother in Truckee, CA. He has several friends who CrossFit and I couldn’t resist visting CrossFit Truckee – injuries and all. Here’s the funny thing: I met a member who has a CFSBK sticker on her water bottle! She bought a CFSBK t-shirt online just because she liked it – she has never visited CFSBK. She put the sticker on her water bottle and it’s been ever since. So fantastic right? I found a CFSBK sticker in the middle of the High Sierras in the tiny mountain town of Truckee, CA.! Attached a pic of me and Coach Asa and Felicia and her water bottle (zoom in!)”

Rock on, Colleen! We can’t wait to get you back.

Tomorrow: 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 second event of the year will take place right here at CFSBK this Sunday, August 21st. The action kicks off 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. Come for class in the morning, stay to watch your fellow CFSBKers throw down in the afternoon!

Interested in helping out? We still need volunteers to judge, keep score, set up, and break down. Contact David [at] CrossFitSouthBrooklyn.com with “SS Volunteer” in the subject line and let him know what categories you would like to volunteer in and what hours you’re available. As a bonus, CFSBK will be providing some light refreshments for all volunteers.

We can’t wait to see you there!

__________________
T-Rex: Her Fight for the Gold PBS
To Be Happier At Work, Get a Hobby NY Mag

Let’s let CFSBK OG Allan pull us… up (?) into the weekend? (Sorry, captions are hard sometimes)

This Week at CFSBK in Review

1. If you do one thing this weekend, you should come check out the 3rd event of the 2016 Subway Series at CFSBK! The action kicks off at 12:00pm on Sunday. 

2. We still need volunteers to judge, keep score, set up, and break down. Contact David [at] CrossFitSouthBrooklyn.com with “SS Volunteer” in the subject line and let him know what categories you would like to volunteer in and what hours you’re available. As a bonus, CFSBK will be providing some light refreshments for all volunteers.

3. 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. Come for class in the morning, stay to watch your fellow CFSBKers throw down in the afternoon!

4. Get your log books out! Our new 8-week programming cycle started on Monday. Go here to check out the details, and remember that you can always see our current training cycle template right here.

5. Peter W.’s new film Ghost Team opened last week. Read his note, but most importantly, go see it! Support your fellow CFSBKers. 

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Yesterday’s Whiteboard: Clean & Jerk | KB Swings, Box Jumps
Brooke Wells & Friends Squatting Super Training
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High Hang Clean and Jerk

Every minute on the minute x 10:
High Hang Clean + Jerk

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

Post loads to comments.
Exposure 1 of 8

_____________________

AMRAP 12 Minutes:
24 Russian Kettlebell Swings 24/16kg
12 Box Jumps 24/20″

The swings should on the light end and ideally unbroken. A standard two-foot take-off is the Rx for the Box Jumps. Consider stepping all of these down today and alternating legs.

Post rounds, reps, and Rx to comments.

The Subway Series is one of our most exciting events of the year. Don’t miss out!

This Sunday: 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 second event of the year will take place right here at CFSBK this Sunday, August 21st. The action kicks off 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. Come for class in the morning, stay to watch your fellow CFSBKers throw down in the afternoon!

Interested in helping out? We still need volunteers to judge, keep score, set up, and break down. Contact David [at] CrossFitSouthBrooklyn.com with “SS Volunteer” in the subject line and let him know what categories you would like to volunteer in and what hours you’re available. As a bonus, CFSBK will be providing some light refreshments for all volunteers.

We can’t wait to see you there!

__________________
Yesterday’s Whiteboard: BSQ / FSQ | Run, Pull-Ups, Burpees
Buns of Steel: Are Your Glutes Working Properly? Break Parallel
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Back Squat / Front Squat

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

Start light enough to add weight through the cycle.

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

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

Post loads to comments.
Exposure 1 of 16
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3 Rounds for Time:
270m Run
15 Pull-Ups
15 Burpees

Post time and Rx to comments.

Q: “Did you do something different with your hair, Molly H.?” A: “Double-Unders!” | Photo by Thomas H.

• We’re still looking for volunteers to help out at the Subway Series this Sunday, August 21st. Check out Sunday’s post for more info. Oh, and even if you can’t volunteer, come out to the event and cheer! It’s a great event and a fun time.
• A new post just went up over at Inside the Affiliate! “Steal This Foundations Template for Your CrossFit Affiliate” is an interesting article and yet another reminder of the outstanding programming and coaching we get at CFSBK, from Foundations to group class and beyond.

Go See Peter W.’s New Movie!

A note from Peter W.:

“A movie I wrote, GHOST TEAM, opens in theatres this weekend. Go see it! It’s a really fun, weird, horror comedy with a great cast (Jon Heder, Justin Long, Amy Sedaris, David Krumholtz). And it’s about ordinary people doing extraordinary things, so, y’know, PARALLELS. Plus, I wrote the entire thing FROM THE BOTTOM OF A SQUAT.

Here’s the trailer.

And here’s a link to the website, which lets you know all of the cities it’s playing in. 

Peter W. (current lifting numbers, feel free to ask)”

Congrats, Peter!

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 (especially those), 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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Michael Ian Black Reviews 2 Books About the Male Physique NY Times
This Olympic Weightlifter Busts Out Cool Dance Moves Because Climate Change Is Making His Country Disappear SB Nation

Andrew S. taking on last year’s Subway Series event

This Sunday: 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 second event of the year will take place right here at CFSBK this Sunday, August 21st. The action kicks off 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. Come for class in the morning, stay to watch your fellow CFSBKers throw down in the afternoon!

Interested in helping out? We still need volunteers to judge, keep score, set up, and break down. Contact David [at] CrossFitSouthBrooklyn.com with “SS Volunteer” in the subject line and let him know what categories you would like to volunteer in and what hours you’re available. As a bonus, CFSBK will be providing some light refreshments for all volunteers.

We can’t wait to see you there!

_____________________
Yesterday’s Whiteboard: Deadlift / HSPU | NFT Work
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Do Vegetables Really Exist? BBC Earth

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 3 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 1 of 8

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3-5 RNFT:
25 yd Farmer Carry, Left
25 yd Farmer Carry, Right
10 Box Jumps
10 Strict Toes-to-Bars

Do the carries as heavy as possible. Do the Box Jumps higher than you’d be comfortable with in a WOD. Sub Hanging Leg or Knee Raises or 20 Sit Ups for the Toes-to-Bars as neeeded.

Post work to comments.

Evan H. and Kevin Y. working on their Box Piked Handstand Push-Ups, which you may be seeing a lot of this cycle!

• We’re still looking for volunteers to help out at the Subway Series this Sunday, August 21st. Check out yesterday’s post for more info. Oh, and even if you can’t volunteer, come out to the event and cheer! It’s a great event and a fun time.

Upcoming Training Cycle Template

Training Cycle Dates: M 8/15 – S 10/9
Crush Week: M 10/10 – Su 10/7
Transition Week: Will be the first week of the following cycle, starting October 8th.

We’ll continue programming barbell lifts on consistent days of the week, flipping the Olympic lifts from the previous cycle. Olympic lifts will be on-the-minute or every-other-minute-on-the-minute work. Squat days will include both Back Squats and Front Squats (Wednesdays and Saturdays). Monday will be another superset day with Deadlifts and Handstand Push-Up work. As usual, every 5-7 days the metcon will be Not For Time (NFT). Additionally, we’ll be changing the Standardized Warm-Ups (SWUs) to include more unilateral strength work.

Monday – Deadlift + HSPU/Inversion + Metcon
Wednesday – Back Squat + Front Squat + Metcon
Thursday – Clean and Jerk + Metcon
Saturday – Back Squat + Front Squat + Metcon
Sunday – Snatch + Metcon

Deadlift

Fitness
Week:
1: 3 x 6
2: 3 x 6
3: 3 x 5
4: 3 x 5
5: 3 x 4
6: 3 x 4
7: 3 x 3
8: 1-1-1 (Max Effort Day)

Performance
Week:
1: 70% x 3 x 3
2: 70% x 4 x 3
3: 70% x 5 x 3
4: 70% x 6 x 3
5: 75% x 5 x 3
6: 80% x 4 x 3
7: 85% x 3 x 3
8: 1-1-1 (Max Effort Day)

Strict Handstand Push-Up Cycle

Performance
We’ll do 2 sets of 6-12 Reps after warming up, followed by a “max” rep set. The goal is to stop a rep shy of failure on all sets. Start conservative with the number of reps and give yourself room to go up. Scale range of motion (2 or 3 AbMats is ok as long as you’re getting some ROM) or add it as appropriate.

Fitness
If you don’t have a few Handstand Push-Ups, then perform 3 x 6-12 Box Piked HSPUs (1-2 AbMats is ok) OR 3 sets of 6-12 Seated Dumbbell Presses. Start light enough to get 3 sets of 12 reps and progress to heavier weights and lower reps as the cycle goes on.

Squat Cycle

Fitness

Wednesdays:
Back Squat 2 x 12
Front Squat 2 x 8

Saturdays:
Back Squat 2 x 5
Front Squat 2 x 3

Warm up and perform your work sets on the Back Squat and then move directly to your work weight for the Front Squats. Start light enough to add weight each week.

Performance

This is a modified Russian Squat Program. Use the same percentages for Back Squat and Front Squat. Warm up and perform your work sets on the BSQ and then move directly to your work weight for the FSQ.

Exposure:
1: 70% x 2 x 2
2: 70% x 3 x 2
3: 70% x 2 x 2
4: 70% x 4 x 2
5: 70% x 2 x 2
6: 70% x 5 x 2
7: 70% x 2 x 2
8: 70% x 6 x 2
9: 70% x 2 x 2
10: 75% x 5 x 2
11: 70% x 2 x 2
12: 80% x 4 x 2
13: 70% x 2 x 2
14: 85% x 3 x 2
15: 70% x 2 x 2
16: 1-1-1 (Max Effort Day)

*Note: each day except for exposure 16 is 2 sets of the Back Squat followed by 2 sets of the Front Squat for 4 total sets. The odd exposures (1, 3, 5, 7, 9, 11, 13, 15) are all deloads and, as such, should feel light. Exposure 16 is max effort on both lifts.

Snatch Cycle

Varying on-the-minute and every-other-minute-on-the-minute work. We’ll be pulling both from the floor and from the hang, and doing both full and power versions of the lifts. Snatch Balance and Overhead Squat work will be in the mix on Snatch days.

Clean and Jerk Cycle

Varying OTM and EOMOTM work. We’ll be pulling both from the floor and from the hang, and doing both full and power versions of the lifts.

See the Current Programming Cycle page for our new Standardized Warm-Ups.

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The Fallacy of the Fat Burning Zone elitefts
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