Clean

Take 10 minutes to warm up to a heavy single Clean.

Post loads to comments.
___________________

Partner WOD
For Time:
12-18-24-18-12
Burpees Over the Bar
Front Squats 185/125
Chest-to-Bar Pull-Ups

The Burpees are lateral to the bar. The Front Squats come off the floor and should be heavy for you. The first rep of any set can be a full Clean. Scale the Chest-to-Bar Pull-Ups to Chin-Over-Bar, bands, or Ring Rows as needed. Partners may break up the sets however desired. For example, partner A does 6 Burpees followed by partner B doing 6 Burpees to complete the first round of 12. Then Partner A does 7 Front Squats followed by partner B doing 5 Front Squats to complete the round, so on and so on.

Post time, Rx, and partner to comments.

Dr. Judy is happy it’s Saturday

Today’s Schedule

We’re hosting the Starting Strength Seminar at 608 Degraw this weekend and will be running on a modified schedule. All classes will take place in 597 this weekend, which means that we can’t accomodate OGers outside the regular 2 to 4pm hours on Saturday and 6 to 8pm on Sunday. Here’s the full schedule:

597
8am CrossFit group class
9am Short Circuit
10am CrossFit group class
11am CrossFit group class
12pm CrossFit group class
1pm CrossFit group class
2-4pm Open Gym (597 only)

Annex
10am Yoga for Athletes
11am Active Recovery

Cancelled
8am Strong Fit
9am CrossFit group class
AG Strength

______________________
Yesterday’s Whiteboard: Rest Day
When & How to Think for Weightlifting Technique Correction Catalyst Athletics
America’s Most Political Food The New Yorker

Zachary Z. enjoying a spring run | Photo by Thomas H.

This Week at CFSBK in Review

1. We’re hosting the Starting Strength Seminar at 608 Degraw this weekend and will be running on a slightly modified scheduled. See below for details!

2. In the return of our Better Know a Member series, we got to know Tori P. a little better. See Monday’s post to find out how this professional dancer trains at CFSBK to get better at her job! 

3. What’s in or out of your control as a CrossFit athlete? How can a flexible mindset help you overcome challenges and simply have more fun at the gym? Coach Whit brought the fire this week with “Focus on the Process: How an Evolution in Mindset Changed the Way I Compete.”

4. This week we shared a fourth and final installment of member Susan Pittard’s photo series “Strong Is a Woman.” Check out Wednesday’s post. Thanks again to Susan for letting us share these amazing photos!

5. Last week we reported on Rob U. and Dan C.’s awesome work at the 2017 Starting Strength Challenge at CrossFit Gantry. The nation-wide results are in (see page 12), and we’re thrilled to annouce that Dan C. placed 1st in the nation in the Men’s Masters division! Congrats, Dan!

Weekend Schedule

With the Starting Strength Seminar happening in 608 from Friday through Sunday, 608 will not be available during Open Gym hours on Friday, Saturday, or Sunday. All classes will take place in 597 this weekend, which means that we can’t accomodate OGers outside the regular 2 to 4pm hours on Saturday and 6 to 8pm on Sunday. Here’s the full schedule:

Saturday, April 22nd

597
8am CrossFit group class
9am Short Circuit
10am CrossFit group class
11am CrossFit group class
12pm CrossFit group class
1pm CrossFit group class
2-4pm Open Gym (597 only)

Annex
10am Yoga for Athletes
11am Active Recovery

Cancelled
8am Strong Fit
9am CrossFit group class
AG Strength

Sunday, April 23rd

597
8am CrossFit group class
9am CrossFit group class
10am CrossFit group class
11am CrossFit group class
12pm CrossFit group class
1pm CrossFit group class
2pm Anti-Gravity
2:15pm Free Intro Class
6-8pm Open Gym (597 only)

Annex
9:30am – 11am Starting Strength
11am Active Recovery 

Cancelled
10am CrossFit Preschool
11am CrossFit Kids

___________________
Yesterday’s Whiteboard: Nancy
Putting Retirement on Hold CrossFit
Sharing Workout Results with Your Friends Pushes You to Exercise Even Harder NY Mag

“Nancy”

5 Rounds for Time:
400m Run
15 OHS 95/65

Post time and Rx to comments.
Compare with 6.12.16

A post shared by CrossFit South Brooklyn (@crossfitsouthbrooklyn) on Apr 12, 2017 at 11:29am PDT

From our Instagram account: “CFSBK babies sneaking in some Push-Ups and Hollow Rocks while moms get after it in our Diapers & Dumbbells class. Every MWF at 11am.”

Diapers & Dumbbells: Lift, Laugh, Learn, Love

Crossfit South Brooklyn is excited to offer Diapers & Dumbbells, a postpartum fitness class designed to help new mothers and their partners safely return to exercise, connect with other parents, and develop the strength they need to support their growing babies.

Diapers & Dumbbells is a one-hour class that focuses on postpartum rehabilitation, restorative exercises, strength training, and conditioning and includes time for socializing with other parents and their babies. It provides a supportive and educational environment and is appropriate for individuals with or without previous CrossFit experience. Classes are open to mothers (and partners) of all fitness levels and their pre-crawling/pre-walking babies. Scaling options are available to allow anyone to participate and progress. Bring your baby and enjoy an hour of fitness and community.

Classes are led by two coaches to ensure close attention to each participant and help parents manage their babies so they can get the most out of class.

Diapers & Dumbbells takes place at Crossfit South Brooklyn’s 597 Degraw Street location, between 3rd and 4th Avenues. Our facility includes new changing rooms (with showers and towel service) that may serve as a private nursing, pumping, or diaper-changing station.

We encourage new parents or parents-to-be to contact us with any questions at Melissa [at] CrossfitSouthBrooklyn.com

Schedule
Monday: 11am-12pm
Wednesday: 11am-12pm
Friday: 11am-12pm

Pricing
Single Class Drop-In: $25
10-Class Punch Card: $200
20-Class Punch Card: $360 

Members of CrossFit South Brooklyn may use their existing memberships to drop in to this class; however, anyone and everyone is welcome as there are no prerequisites for this class. You can also purchase a punch card for this and our other specialty classes: Yoga, Short Circuit, Active Recovery, and Pilates.

What to Bring
Along with yourself and your baby, we recommend that you bring typical baby changing supplies as well as a blanket to lay your baby on. We suggest bringing your baby to the class in a stroller so that they may be comfortable and easily wheeled around the gym during class.

News and Notes

• Last week we reported on Rob U. and Dan C.’s awesome work at the 2017 Starting Strength Challenge at CrossFit Gantry. The nation-wide results are in (see page 12), and we’re thrilled to annouce that Dan C. placed 1st in the nation in the Men’s Masters division! Congrats, Dan!
• Our friends and neighbors across the street at littlefield are relocating nearby and opening a sister bar and restaurant called Parklife. Back their Kickstarter campaign to help keep this awesome neighborhood institution going!
• Jenna J. recently published another fascinating study for the Guttmacher Institute. Check it out here!

___________________
Yesterday’s Whiteboard: “Nate”
Bovine Colostrum Decreases Intestinal Permeability in Athletes Designs for Health
What It Really Means to Build a Functional Fitness Community BarBend

“Nate”

Performance
AMRAP 20 Minutes:
2 Ring Muscle-Ups
4 Handstand Push-Ups
8 American Kettlebell Swings 32/24kg

Jumping Muscle-Ups are an acceptable sub if you have a few Ring Dips and stability in the catch on the rings. Scale range of motion to up to 2 AbMats and load on the kettlebell as needed.

Fitness
AMRAP 20 Minutes:
10 Pull-Ups
15 Push-Ups
20 Kettlebell Swings

Scale the Pull-Ups to Jumping Pull-Ups and the Push-Ups to knees as needed. The Kettlebell Swings should be on the heavy side for you.

Post rounds, reps, and Rx to comments.

How have your perceptions of strength changed? “I think the biggest change has been in what I perceive to be attractive, what my body ideal is, and the women I find aspirational and inspirational. We grow up with supermodels and a warped sense of what is beautiful. Becoming strong and caring for yourself as an athlete crushes the impressions I once had.”—Coach Lauren

Susan Pittard: Strong Is A Woman

Today we’re very happy to bring you a fourth and final installment of CFSBKer Susan P.’s Strong Is A Woman photos. Susan has been running this series for the past few months. With her permisson, we’ve been reposting some of her photos. We wish we could post them all! Here’s what Susan herself had to say about the series:

“The motivation behind my ‘Strong is a Woman’ portrait series was and is the amazing women and men at CFSBK.  I knew I wanted to shoot a portrait series after being on a ‘break’ of sorts, having my son. I ultimately decided to focus on the women at CFSBK because being a woman, I am impressed by the women I workout next to and I am especially taken by the pregnant women who fly by me in WODs. I also thought about the diversity of this great community. My goal was/is to show that strength can come in a variety of sizes, shapes, and ages. In gathering quotes from my subjects, I have learned that strength breaks boundaries for most people. Being strong is not only physical but it permeates into one’s mental state and creates a wonderful sense of empowerment and well-being for anyone who seeks it. I feel like I have only scratched the surface with this project and I will be excited to shoot more women, hopefully soon. Thank you to ALL the STRONG women who participated and to CFSBK for providing this amazing community that inspires me daily.”

Check out Susan’s Instagram and website. Go here and here and here for our previous posts.

“My pregnancy has deeply enhanced my admiration of CrossFit moms! I feel so fortunate to be part of a community with incredibly strong and inspiring women who come back to the box, pick up the bar and keep adding weight to it. I am looking forward to flexing my momma muscles while I continue to re-conceptualize what my body is truly capable of.”—Mary M.

“Having grown up with violence and abuse, being strong gives me a mechanism whereby I no longer feel vulnerable and meek. Becoming stronger has given me the confidence to be who I am in the world without being apologetic.”—Jennie K.

“Becoming stronger physically has transformed the way I see myself. As a kid, I never considered myself as an athlete. Now I do. Training and competing in powerlifting has given me so much — confidence, discipline, new friendships… I love the fact that at 47-years-old, I took up powerlifting and just competed in my first USAPL meet. It’s fun to feel like a badass.”—Adele M.

_____________________
Yesterday’s Whiteboard: Rest Day
“Goat yoga” Is a Thing, and Hundreds Are Lining Up for It CNN
Mat Fraser: The Making of a Champion Bodybuilding.com

The face says it all | Photo by Joel Z.

Focus on the Process: How an Evolution in Mindset Changed the Way I Compete

By Whitney Hubbard

The CrossFit Open season is an incredible time of year. As a coach, I’m pretty much guaranteed weekly goosebumps watching athletes completely outperform their expectations or achieve something they previously thought impossible. Just as often, I’m inspired by watching members lift each other up, cheer each other on, and push each other outside their comfort zone. And as an athlete in Open season, I get to participate in the test. Has the year of training paid off? Will the hours of work translate into results? Am I better than I was a year ago, two years ago? Have my weaknesses improved? Do I have new skills, and can I express them when the challenge arises?

But there’s another series of questions I’ve also asked myself. And maybe you have, too. They’re less about my personal progress and more about the competition. Where do I stand? Did I beat so-and-so? Who am I behind on the leaderboard now? What place am I in? Why did they do better than me? (Also, why do I still suck at Thrusters!?)

In CrossFit, though surrounded by other athletes, we are essentially on our own. It’s us, the barbell, the jump rope, and the clock. It’s us versus our best. That’s really all there is. But when you’re left alone with yourself, you might find there’s a web of thoughts to confront and a few stories to unravel along the way.

My own thoughts and stories became apparent as I got more outwardly competitive a few years ago. I considered myself decently fit and pretty “good” at CrossFit. I had developed some skills with the help of my coaches over time—Kipping Pull-Ups, consistent Double-Unders, heavier Snatches. But I had also noticed I could “beat” other athletes in workouts. After four or five years of doing this stuff, I felt excited to consider myself someone who could “hold her own,” could compete, and maybe win from time to time. I decided I was ready for the next level: CFSBK Competition Team.

Spinning Stories — a.k.a. “How to make yourself feel like total crap when you’re already endeavoring to do something very challenging”

The days of Comp Team were fun, demanding, frustrating at times, and definitely a big push. But heading home at the end of a long Saturday, it often felt like I was running myself into a brick wall. Our group would hit a killer three or four part training session, ending with some soul-crushingly hard conditioning workout, probably in 90 degree humid heat with the door open. And somehow the 400m run on Degraw Street was now uphill in both directions. But not for everyone, mind you—just for poor little me, if you catch my drift. And I would simply feel like not enough.

Everything about me was less than or worse than. I took longer to warm up because of some injury I was nursing. I had less weight on my barbell. And I wouldn’t, just couldn’t, keep up on that conditioning. Sooner or later, I’d be lagging behind, watching the other athletes — especially the women — pass me. Or lap me. I finished a lot of workouts last. Or I scaled when others didn’t and then beat myself up for it the whole time. It was important to me to be at this level, to work alongside others that I considered incredibly strong, powerful, fast, and fit. There’s got to be an adage here that fits. Little fish, big pond. Only as good as the company you keep. Yada yada yada. More often than not, though, the result of these sessions was not lifting myself up to their level but rather mentally pushing myself down. I rarely ever “won.” And if I did, it never lasted. Or never meant much because I must have just gotten lucky that day or it was something I was naturally good at, so it didn’t really count. Coach Brett and I won a local CrossFit team competition with another male athlete in October that year. I was so happy to be on top of a podium. But I was also sure it was only because of those two guys on my team, and I was simply tagging along.

What a load of shit.

All Slump, No Pump

I didn’t realize it at the time, but my mindset was a big part of my problem. I constantly externalized and compared myself to others’ efforts and performance—things I had absolutely no control over. I saw myself as less than, and I expected to have that outcome proved over and over again. I was born with hemihyperplasia (formerly hemihypertrophy), which means one side of the body grows more than the other due to an increased production of cells. So, I have one leg and arm shorter/smaller than the other, and a lot of structural imbalances inherent in my body because of the condition. That’s my reality, but it doesn’t need to define me. I’ve mostly tried to deal with the logistics of it but ignore its implications.

Even still, I figured I was just intrinsically “less fit” than some other athlete I admired. When faced with obstacles and challenges I gave up easily, talked myself out of things, or worked with even less effort. Because what was the point if I wasn’t going to beat him or her anyway? Even if only subconsciously, I was more focused on avoiding failure than I was on doing my best. If you’re familiar with Carol Dweck and her research on achievement and success, it seems clear that I was operating with a Fixed Mindset. I was in a self-defeating cycle and had all these inspiring individuals around me with which to threaten myself on a weekly basis. Needless to say, it was frustrating and pretty dark. Add to that a few recurring injuries, and I had a tasty recipe for an old-fashioned slump with a side of self-pity.

Know Thyself: You Got What You Got! Now What?

Flash forward to 2016, when I attended a couple of incredible workshops: the Performance Care Athlete Workshop at Active Life Athletics and an OPEX Athlete Camp. Though quite different in subject matter and scope, I walked away from both of these experiences with a sense of reality around my capacity and training. Not with what I thought I could do, how I saw myself, or what I was hoping for, but just… what is.

We did all sorts of testing: mobility, flexibility, absolute strength, neuromuscular efficiency, lactic power, gymnastics battery, etc. You can’t really game this stuff out. You accept the parameters, do the work as best you can, and see what happens. You get a sense of things as they are. You’re nailed to the present moment. And somehow, even though we picked apart the numbers and details and outcomes, and even though I still compared myself to other people on that whiteboard (old habits die hard), there wasn’t a value judgment placed on it all. It didn’t mean so much about me, that I wasn’t as good as others or that my best wasn’t enough. It just was what it was. I walked away with concrete information about my current capabilities. Most of all, I left with ideas for how that could change over time. There were real, substantial implications for training. And that’s where the magic happens.

Empowered by this information, I started programming for myself and essentially trained alone from about October onward. It was an adjustment, but it felt necessary. Armed with specific information, I challenged myself to actually do something about it. I’ve known about my leg-length difference my whole life. But now I can’t ignore how crucial single leg strength training will be for my overall health and longevity in this CrossFit stuff. Squatting will probably always be a structurally difficult movement for me, so should I really be concerned that my Power Clean is now the same as my Clean? Or should I spend my time elsewhere? My Overhead Press is a relative weakness, so if I want my shoulders to function better and hurt less often, I have a clear priority.

There’s something else buried in all of this. Somewhere along the way, I think CrossFit got the reputation for kicking you square in the ass all the time. That if you weren’t wiping your blood, sweat, and tears off the floor at the end of every single day in the gym, you weren’t doing it right. But the past few months of training have proven otherwise for me. I started thinking so much more about my recovery, taking some extra time to walk my dog or spending an hour doing simple aerobic work after a couple of tough training days. I focused on executing workouts at sustainable effort instead of trying to bang out every last rep before collapsing on the floor. I practiced caring a little less about numbers on the board and a little more how I felt and what I could sustain during the WOD.

Plan to Succeed, Do Your Best, and Be Content

So here’s the thing: even with all of the details of this testing and training, the biggest difference in my experience of the Open was my mind. I concentrated on my own reality and allowed the work of others to fade into the periphery. A big portion of why I’m still doing CrossFit after 7+ years is the community and comradery that our gym provides. I’m already enjoying taking group classes more frequently right now to contribute to and feed off that energy. But learning about myself and engaging with the process of training—rather than trying to prove myself, look good, or win the workout every time—have transformed my approach to the day-to-day and the way I compete when the time is right.

I cringe as I write this because I’m afraid of how it will read, but a big portion of what allowed me to be my own version of successful in the 2017 Open is that I didn’t care nearly as much about what everyone else was doing. Did I still look at the leaderboard? Hell yes, I even volunteered to tally the scores! Did I still ask around for top times and reps? Sure did. But when it came time to actually do the workouts, I found my own focus to prepare and give my best effort.

• Assess the workout: How do my strengths and weaknesses play here? What is this really testing? I know those Dummbell Snatches are going to add up, but if I just stay calm and find the rhythm, I can keep moving.
• Think about timestamps: If I want a chance at that second round of Bar Muscle-Ups, how will I need to pace to get there with a bit of time but without blowing up?
• Consider what’s possible: Ok, maybe I’ll get some Open magic and be able to rock out a Snatch or two at 135? Stay calm and focus on getting the work done with a good tie-break time up to that point.
• Test out some rep schemes: I know I could do 10-15 reps on those Deadlifts, but maybe it’s better for me to commit to sets of 5, take short breaks, and stay steady.
• Create a strategy: Go in with a plan. And then be adaptable. Doing 35 Double-Unders unbroken is usually no problem. But when I feel my heart rate spiking and I know that’s going to force a big rest before the next set of Thrusters, it’s probably time to do two quick sets and not fall apart.
• Visualize success: It seems crazy, but I watched myself do pieces and parts of these workouts, step by step, in my mind before even stepping foot in the gym. Mentally rehearsing it beforehand—the rhythm of a kip, the pace of a lunge, the bounce of those double unders—means my body can just repeat the work I’ve already done.

It all comes down to this: what is the best possible way that I could execute this workout on this day, with my body the way it is in this moment? Not the me from two weeks ago before my neck tweaked out. Not what I think Coach KHarpz can do so I should try to do something sorta close to that even though I know it’s probably not possible cuz she’s such a beast uggghhhhh. That stuff is irrelevant.

What do I need to focus on, let go of, remember, and forget in order to create my best possible performance right now?

Having this conversation with myself, I walked away from each Open workout with a sense of contentment. I did my best today. Not anyone else’s best or my best the way I hope it could be in another year. Would I get some skill adaptation if I repeated the workout again in two days and get a couple more reps or shave off a few seconds? Probably. (But I’m not going to Regionals I wasn’t interested in going through that shit again to find out!) Did I leave anything on the table today as it stands? Hell no. Was my best sufficient to top someone else on the leaderboard?

That, my friends, is completely out of my control.

_____________________
Yesterday’s Whiteboard: DB Thrusters, Burpees
Nutrition with Lipson CrossFit Journal
The “True” Human Diet Scientific American

For Time:

21-18-15-12-9-6-3
Dumbbell Thrusters
Burpees

Yep… the workout everyone was afraid was going to happen during the 2017 Open. The Open weights we saw this year were 50/35. Our standard Rx is 45% of bodyweight. Use dumbbells that are on the heavy side for you, heavy enough that most sets are broken up.

Post time and Rx to comments.

Better Know a Member: Tori P.

It finally feels like spring, and we’re bringing back a fun feature on the CFSBK blog, Better Know a Member! You all love Underneath the Hoodie and Behind the Desk, and now, in a similar vein, we’ll continue to profile members from across the CFSBK community. To kick off this round, we interviewed Tori P., who trains at CFSBK to get better at her job…

Name (and any nicknames):

Tori Pierce, also know as T-Pain

Tori! You’re a professional dancer who has done some really interesting stuff. Can you tell us a little about your dance background and the performances you’ve done?

Growing up, I trained in my mom’s dance studio with her as my teacher. I was a competition dancer with hangers and hangers of rhinestoned costumes. I’d travel on the weekends to perform in different cities. I competed in jazz, tap, and lyrical, but after high school I started concentrating on hip hop and choreography in heels. Most of the work I do requires the girls to dance in heels, which is a technique you don’t know you have to master until you’re working as a professional!

I’ve been lucky enough to work with some incredible names in entertainment including Beyonce, Kanye West, Jennifer Lopez, Selena Gomez, and Madonna. My jobs can be anything from concerts and music videos to TV shows and commercials. It’s an exciting (and nerve wracking!) industry to be in, but it always keeps you looking forward to your next project.

Where were you born and where did you grow up?

I was born in Raleigh, North Carolina, but we moved around a fair amount while I was growing up. We spent some time in California and then moved to Wisconsin, where my family still lives. Once I left home, I went to Chicago for a few years and then relocated to New York! If anyone needs help strategically packing all of your clothes into two suitcases, I’m your girl!

How long have you been CrossFitting, and how’d you end up at CFSBK?

It’s been 4 years since I was introduced to CrossFit by my parents. When I would head home for holidays, I would go to classes with them. It didn’t take too long for me to catch the CrossFit bug and find a gym in New York. I instantly felt at home at CFSBK. I now live in Queens and travel to the gym every day, but the commute is well worth it! I just couldn’t stay away from the coaches and the members that made me feel so comfortable when I first joined.

How has CrossFit carried over to your dance career? What are you working on now?

When I started CrossFit, I was really just hoping for some upper body strength! I have strong dancer’s legs, but when I first started at the gym I couldn’t do a Push-Up to save my life. I knew that I wanted to be physically ready for whatever show I was cast in. There are days I could be asked to lift another dancer or carry heavy props. I also wanted to be able to do a 2 hour show with enough energy to sustain my performance. I’ve recently started working one-on-one with Coach Whit focusing on upper-body strength and gymnastic movements! Because she’s also a dancer, she’s been able to teach me using the terminology I’ve grown up with in the studio and already knows what my body is used to as far as movement and positions. Our sessions have not only helped me in group classes, but have helped me become a better dancer in the studio. There are countless things she and I work on together that stay on my mind regardless of where I’m training. From understanding the difference in posture and body alignment from dancer to lifter to how I can control my flexibility so it will help and not hurt my movements in the gym, she has been amazing to work with! 

While CrossFit has definitely helped me in those areas, it has also helped me in a way I didn’t expect. As dancers, female dancers especially, we are always trying to establish a “look”—the color or style of our hair, how we do our makeup, how we dress—and while we want to stay unique-looking, we also have to adapt to the job or new trends. It’s extremely frustrating at times. and I have seen so many women (including myself) get wrapped up in this difficult task of constantly changing our physical appearance for the demands of the job. I have realized in these last few years at CFSBK that my value as a performer, and as a woman, does not depend on my height, weight, or hair color. Of course, that sounds like something I should already know. Those messages about what our bodies and faces should look like or what juice cleanse we should consider are often subtle in the rest of our lives. When working in the entertainment industry, those comments are told to us without hesitation or empathy. CrossFit has taught me that some days I won’t look perfect, and that’s okay. There are skills that I am still working on, but if I can’t do them today that does not mean that I won’t be able to do them in the future. If I show up to the gym and do all of the work, that is enough to be proud of and celebrate. 

Where can we go to find out more about your work?

I try my hardest to keep my Instagram (@toriapierce) up to date with photos from past work or videos from class! Unfortunately, this industry is incredibly last minute! Last minute auditions, last minute bookings, last minute flights, last minute cancellations. There are some exciting projects coming up, but I’ll have to be patient when it comes to finding out the details!

_____________________
Yesterday’s Whiteboard: Clean | Row, Wall Balls, KB Swings, Double-Unders
Open Workout 17.6 CrossFit
Eggshelland Atlas Obscura

Mid-Hang Clean

Work up to a heavy single Mid-Hang Clean.

Post loads to comments.

___________________

For Time:
50/40 Calorie Row
50 Wall Balls 20/10, 14/9
50 Russian Kettlebell Swings 24/16kg
50 Double-Unders

Complete this workout chipper style. Scale the Wall Balls and Kettlebells as needed so you can get through the reps in large-ish sets of 10-25. Scale the Double-Under to 100 Singles or 25 attempts as needed.

Post time and Rx to comments.

Coaches Chris and Jess Fox, Rickke M., and Jess B. with Coach Noah at CrossFit Lumos in Austin. Want to know how Noah and his gym are doing, what he’s been up to? Read the series he’s been writing for Beyond the Whiteboard about opening Lumos!

Fit 55+: Staying Strong, Mobile, and Able

What is Fit 55+? 
Fit 55+ is a strength and conditioning class for older adults who want to move and use their bodies and are not content to simply sit on the couch getting older. Research points to development of chronic disease in older populations not as a consequence of aging alone, but as a product of decreased activity and less-than-healthy lifestyle choices. Strength training and conditioning can help both stave off, as well as reduce, the effects of many chronic diseases. As the old adage goes: “If you don’t move it, you lose it.”

Fit 55+ will help you:

• Build muscular strength and joint integrity
• Increase and maintain bone density
• Improve cardiovascular function
• Improve pulmonary function
• Improve balance, coordination, and mobility
• Reduce your risk of falling (and be more resilient in case you do)
• Maintain independence and improve quality of life

Who is this class for?
Any older adult who wants to exercise in a fun, safe, and inclusive manner. Whether you’re a total newcomer to resistance training or more of a veteran, our classes will challenge you to become better.

What does a class look like?
A typical class will start with a series of light warm up movements to get your heart and joints ready for exercise.

From there we’ll move onto the strength training portion of class, using a variety of tools to help you develop strength. You’ll use both weight training and bodyweight exercises of the upper and lower body to develop and maintain muscular strength and joint integrity.

After the strength training portion of class we’ll move on to the conditioning portion. Here the goal is to get a bit sweaty and elevate your heart rate for a while to improve heart function and lung capacity. To this task we’ll use a variety of equipment and modes like: rowing machines, exercise bicycles, sled pushes, sandbag training, and bodyweight exercises, in addition to many others. The variety keeps it engaging and more fun (we think) than just walking on a treadmill for an hour.

Finally, we’ll end with a few cool down stretches to relax your heart rate and your mind before you head out of the gym.

Where and When do Fit 55+ classes meet?
Mondays and Thursdays at 11am at CrossFit South Brooklyn (597 Degraw Street between 3rd and 4th Avenues) located in the heart of Gowanus. We have served the local fitness community for nearly 10 years, growing from grassroots park-based workouts to our current location, which has two spaces with a total footprint of over 11,000 square feet. In addition to our spacious facility, we also have brand new locker rooms with showers, towel service, and bath products available for your convenience.

Pricing
Drop-In: $25
5-Class Card: $100
Monthly Unlimited (2x per week): $125

REGISTER HERE!

_____________________
Dmitry Klokov Just PR’d His One-Arm Snatch BarBend
Eat Shit and Live The Awl

Tempo Back Squat (31X1)

4 x 3

Use 90% of what you were able to make last week, or about 85% of your Back Squat 1RM.

Post loads to comments.
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Partner WOD
In teams of two with one partner working at a time, alternate full rounds until the call of time…
AMRAP 20 Minutes:
10 Push-Ups
20′ Walking Lunges (10′ out, 10′ back)
200m Run

The Push-Ups should be quick and unbroken on the fast end. Scale to knees as needed. Be sure to come to full extension on the Lunge steps after the back knee kisses the floor. The runs start towards 4th Ave. Take it easy on the exits and entrances.

Post rounds, reps, and partner to comments.

Ryan C. does a heavy Farmer Carry at last Saturday’s Strong Fit class

Strong Fit Returns to Saturdays at 8am!

Join us for Strong Fit, a strength program that includes lifting heavy things often. Strong Fit will stimulate different energy systems/intensities, and include objects not normally seen in group class: the yoke, axle, sandbags, handles, ropes, and sleds. Pick it up, put it down, hold it, squat it, push it, pull it, and move it from point A to point B. Full body functional movements performed at high intensity that will compliment your training and get you stronger. This is fitness in its rawest form.

When:
Saturdays at 8am

Pricing:
Members of CrossFit South Brooklyn may use their existing memberships to drop into this class. If you’d like to purchase a punch card for this and our other specialty classes (Yoga, Short Circuit, Active Recovery, and Pilates), you can purchase one of the cards listed below:

Single Class Drop-In: $25
10 Class Punch Card: $200
20 Class Punch Card: $360

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Yesterday’s Whiteboard: Rest Day
Quit Thinking About Missing Your Heavy Lifts While You’re Doing Your Light Ones Catalyst Athletics
Is Your Gut Making You Anxious or Depressed? Scientific American

The Myers family—Ellie and Coach McDowell—recently welcomed a new member into their family. Marcus Robert Myers was born on February 21st at 8lbs, 1oz and 21″ long. They’re very excited to introduce him to the CFSBK community. Congrats, Ellie and McDowell!

This Week at CFSBK in Review

1. New cycles of our Starting Strength Program opened on Monday. Most of the cycles are sold out, but there are a few spots left in the B and E cycles. These start on Monday, so get on it!

2. This week we shared another installment of member Susan Pittard’s photo series “Strong Is a Woman.” It’s an astonishing set of photos featuring CFSBK women. See Tuesday’s post!

3. On Wednesday, we reported on Rob U. and Dan C.’s trip to the Starting Strength Challenge at CrossFit Gantry. Dan and Rob took 1st and 3rd place respectively in the Male Masters division. Congrats, dudes!

4. Photos from this past Saturday’s Strong Fit class are up on our Flickr account. The yoke! Farmer Carries! Sandbag runs! It’s the absolute most fun you can have (legally) on a Saturday at 8am, and you should definitely try it. Go here for more info.

5. This weekend we’ll be running on a full schedule with a few exceptions. The following classes are cancelled on Sunday: 10am CrossFit Preschool, 11am CrossFit Kids, and the 2:15pm Free Intro Class.

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Yesterday’s Whiteboard: Snatch Metcon
Developing a Coach’s Eye CrossFit
Veteran Brita Filter’s Tour of Duty Extended Another 3 Months

Power Snatch Metcon

For Time:
15-12-9
Toes-to-Bars
Power Snatches 95/65 

Scale the Toes-to-Bars to Hanging Leg or Knee Raises as needed. The barbell weight should be light for you and unbroken on the fast end.

Post time and Rx to comments.

 

Here’s CFSBKer Morit S. offering some great recovery exercises for Lane Bryant’s LIVI Moves series. You can see more of Morit’s videos here

Easter Weekend Schedule

The Easter Bunny may be out delivering eggs and candies to children this weekend, but we’ll be right here helping you get stay fit or get even fitter. Take that, Easter Bunny. Do you even lift?

We’ll be running on a full schedule, with a few exceptions. The following classes are cancelled on Sunday:

• 10am CrossFit Preschool
• 11am CrossFit Kids
• 2:15pm Free Intro Class

Safe travels if you’re headed out of town! Otherwise, we’ll see you soon.

News and Notes

• A note from Stella Z.: “My choir, the Oratorio Society of New York, will be performing Bach’s Mass in B Minor at Carnegie Hall at 8 PM on Monday, May 8. It’s considered one of Bach’s crowning achievements (and the man had a lot of achievements!). I have six tickets available in the rear balcony for $23 each (a slight discount off the box-office price). If you’d like one, please email me ar stellavision [at] gmail.com. You can also get tickets in other sections of the auditorium here.”
• A friend of Christina L.’s runs a charter school for autistic children, and they’re having a fundraiser with Kettlebells for Autism at NYC ICE. The event includes a fun partner WOD! You can find more details and buy tickets here.
• Photos from this past Saturday’s Strong Fit class are up on our Flickr account. The yoke! Farmer Carries! Sandbag runs! It’s the absolute most fun you can have (legally) on a Saturday at 8am, and you should definitely try it. Go here for more info.

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Yesterday’s Whiteboard: Tempo Front Squat | Team WOD
CrossFit Athlete Trevor Bachmeyer Sets World Record: Fastest Move from First to Last Place The Overheard Press
Why “Do Whatever You Like” Is Horrible Exercise Advice The Russells