Established 2007
Fitness
EMOTM for 10 minutes
Clean Deadlift + Hang Power Clean + Front Squat (1+1+1)
Performance
EMOTM for 10 minutes
2 Squat Cleans
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Fitness: 3×5 Across
Add 5lbs to last week’s exposure weight.
Performance Heavy 3
Attempt to best last week’s triples by 5-10lbs.
Post loads to comments.
Clean/FSQ e3/6
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3x 130m Heavy Zercher or Goblet Carry
Post load and implement to comments.
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Dmitry Klokov does “DT” ATG
For Time:
Run 800m
Jacinto B pulls a 350lb Deadlift PR at 74 years fit!
There are 2 slots left for the gymnastics strength series with Ken H starting today. If you want to register you can still get in on 4 weeks of getting better at bodyweight movement.
Join guest Gymnastics Coach Ken H. as he takes you through 4 weeks of gymnastics strength training. This 1.5 hour long class will incorporate different facets of body weight strength training and movement. Specifically, each class will be composed of 3 to 4 distinct areas, warm-up and active mobility, rings skill work (muscle ups, levers etc), body weight strength conditioning, balance (on hands and feet) and flexibility. Students will be asked to have a goal or intention to focus on for the next 4 weeks. Students can then focus on that goal outside of class.
Dates
Saturdays from 2:00pm – 3:30pm
9/14, 9/21, 10/5, 10/12
*please note that class skips 9/28
Price:
$80 for 4 Weeks
Ken Haller’s Bio
Ken was a nationally competitive gymnast in Newton, MA and at the University of Michigan. After graduating, Ken coached for eight years at Capital Gymnastics in Northern Virginia where he coached regional and national champions. His students have gone on to be NCAA champions and members of Cirque du Soliel. In searching for an activity to replace gymnastics, Ken filled the void with rock climbing and yoga for the past ten years and recently found CrossFit to round out his training.
Register Here!
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Making It To The Games CrossFit Games
The Russian Swing with Jeff Martone CrossFit
Jude Gets her Barefoot Squat On
Hi everyone, I (David) am working on a new blog about running a CrossFit affiliate. The intention is to try and showcase what we’ve found to be “best practices” for the benefit of anyone willing to listen. Part of the blog is going to be video based so that people can see how we actually implement some of this stuff. I’m looking for about 15-20 people available on Saturday the 21st from 2:30-4:00pm to run a mock class with. What you’ll get out of it is some extra skill training in handstands and power cleans, maybe some high fives and warm and fuzzies too. This obviously won’t count as one of your weekly classes but also won’t be an intense workout so feel free to take class earlier on in the day if you’d like. Ideally, there is a mix of abilities and body types, all are welcome!
Please email David(AT)CrossFitSouthBrooklyn.com with the subject line, “ITA Video 1”.
Thanks!!!
Best of luck to our intrepid warriors taking on the Civilian Military Combine tomorrow!
The CMC competition is broken down into three components to test strength, endurance and agility. Race day structure will consist of “The PIT” (lifting element) into a 5 -7 mile race with strategically placed military obstacles. This structure is what separates the Civilian Military Combine from all other races and competitions. The PIT is designed to be the great equalizer by leveling the playing field between power athletes and endurance runners to determine the best overall conditioned athlete. This race structure has been carefully created, refined and reviewed by the top strength and conditioning coaches from the CrossFit community, United States Armed Forces and USA Triathlon Organization Race Directors.
Team CFSBK
1.Melissa Loranger
2.Noah Abbott
3.Lylliam Sekkat
4.Rob Underwood
5.Jacques Delori
6.Felipe Cruz
7.Adele Myers
8.Aigul Guilmanova
9.Jay Reingold
10.Mirko Berloso
11.Pierre Davidoff
12.William Habetler
Are we missing anyone???
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Rowing Revives In The Gym NYT
New York Sports Clubs Renovating to keep up with CrossFit by adding “Ultimate Fitness Experience Zones”
Health Officials Urging Americans To Do Something, Anything For 30 Minutes A Day
Fitness: Hang Snatch Pull + Hang Power Snatch
Performance: Snatch Deadlift (with a pause at the knee) + Touch and Go Squat Snatch
Take 15 minutes to work up to a moderately heavy load on today’s complexes. See if you can meet last week’s numbers or surpass them with good form.
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Fitness: 3×8 Across
Add 2.5-5lbs from exposure 3
Performance Heavy 3
Try to beat last week’s heavy 8 by 5-10lbs. Use Spotters.
Post loads to comments.
Snatch/HBBSQ e4/6
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Choose one to perform:
8 Minutes of Kipping Pull-Up Practice
5 sets of 2 Strict Pull-ups with as little assistance as possible
The buy in for kipping pull-up practice is 5 strict pull-ups for the guys and 3 strict pull-ups for the ladies.
A tradition for CFSBK is to start most classes with intros and a Question of the Day (QOD) while we do basic movement prep. The intention behind this practice is to help break the ice between members and establish an informal and welcoming tone to every class.
What are your opionions of this practice and what are some of your most memorable QODs?
OLDER. ANGRIER. HAIRIER.
“At 40 I have the confidence I wish I’d had at 20, the body I hope I’ll have at 60, and nose hair. At 40 there is a lot of nose hair.”
Written and performed by Radhika Vaz.
The Producers Club. 358 W 44th Street. NYC.
SUPER SALE $12 tickets at GROUPON! Instead of $25 at the door!
For more information check out radvaz.com
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Programming Training Intensity for Weightlifters ATG
“Fitness”
15-12-9-6-3 reps for time of:
Thruster, 115/75
Box Jump 24″/20″
Kipping or Jumping Pull-Ups
“Performance”
15-12-9-6-3 reps for time of:
Thrusters, 155/105
Box Jumps, 30″/24″
C2B Pull-Ups
There is a 15 minute cap on this workout.
Post time and Rx to comments.
Congratulations to the CFSBK newly weds, Andrew and Laura!
I just wanted to say thank you, to you and your entire staff of wonderful coaches, for whipping us into the best shape of our lives. Like many women, I think, I’ve long struggled with feeling comfortable in my skin, but it wasn’t until I started coming to crossfit, and began to think of my body less as an object to be slimmed, sculpted, and scrutinized, and more as a tool for powerful functional movement, that I finally, for the first time in my life, felt truly happy in my body (not to mention confident enough enough to strut around all night in a booty-huggin’ white dress in front of all my closest friends and family). But buns of steel have been the least of what we get out of cfsbk: it’s all about the loving community of incredible human beings who constantly amaze and inspire us. Thank you! -Laura
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10 Ways The World Has Changed Since 9/11 Washington Post
Bekka P works on her Piked Wall Walk
Welcome back to school!
Hi all, I (Bree) am a member of a grassroots organization called NYCoRE (New York Collective of Radical Educators). We are a group of current and former public school educators committed to fighting for social justice in our school system and society at large, by organizing and mobilizing teachers, developing curriculum, and working with community, parent, and student organizations. We hold monthly political education member meetings on the third friday of every month, offer teacher-driven PD on social justice issues (such as supporting queer youth and teachers, restorative justice, anti-racism etc), hold an annual conference for about 800 youth and educators, develop social justice curricular resources and offer a teacher plan book among many other things.
What did your middle and high school physical education programs look like?
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Athletes Among Us: Pics of Professional Athletes Playing at Life
Dedicated to the 6am CrossFitters: “Who’s First?”
Part A
3 Rounds NFT of:
Fitness
Piked Wall Walk Hold for :15
Log Roll Left 3 V-Ups, Log Roll Right 3 V-Ups
Performance
3 Kick-Ups
20 Hollow Rocks
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Part B
5 Rounds NFT of:
Fitness
5 Kick-Ups
Dumbbell Press, heavy 5
Performance
5-10 Handstand Push-Ups
Log Roll Left 3 V-Ups, Log Roll Right 3 V-Ups
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5 Rounds Not For Time:
8ea Kettlebell Snatches
12ea Goblet Reverse Lunges
Post load to comments
Gina G and Aileen H after completing the Go Ruck Challenge this weekend
At the moment it’s difficult to properly reflect on today’s 1am-2pm Go Ruck Challenge because my body is in a world of pain and I’m running on little sleep (plus some peanut butter m&m’s) but here are my top two thoughts. This 9/11 tribute challenge included visits to several Brooklyn & Manhattan fire stations to show our respects to their fallen heros in form of push-ups, squat thrusts, flutter kicks, etc which was an amazing structure for the whole challenge. We took a sunrise dip in the Prospect Park duck pond for general splashing, thrashing and manmakers! (**Afterwards steam rises off of your body as you do up-hill buddy carries!) How many people can say they’ve enjoyed that experience. Oh and as a bonus third thought; all of our CrossFit training definitely had us physically & mentally ready to attack anything thrown at us in this Challenge. Thanks CFSBK! -Gina G
Anyone who came in on Monday or Tuesday had an opportunity to work on their handstands in class. Some folks were seasoned hand balancers while others were working towards their first full inversion. If you’re new to the handstand game, read over these tips to start moving in the right direction.
Basics
Static before Dynamic
Before you attempt kicking up to full handstand you have to develop the shoulder strength and body control required to take your weight from your feet all the way to your hands. Wall walks are a great place to start and an easy way to develop some shoulder integrity without worrying about coordinating a kick up. Start slow with these and do sets of 3-5 walks holding your most inverted position for 3-5 seconds. Some folks will have to start only going up about half way to a 45 degree angle while others may be able to get within a hands length of the wall. Focus on active shoulders and a rock solid midline. Minimize knee bend as you go up and down the wall, try to tip toe down using your ankles. Finally, you should never go up further than you’re comfortable with and your hands should never go within 6-8 inches to the wall. If your hands are touching the wall you’ll probably flip over onto your back. NO BUENO.
Halvsies before Wholsies
Once you feel comfortable supporting your body weight on your hands you can start working on kick ups. We did this in class with a spotter but you can also do this on your own using a wall. Organizing the initial approach into the kick up is critical. If you start this process slowly there will be much less extraneous momentum that you’ll need to deal with later on. Remember, you can SLOWLY kick up into a handstand, it should feel more like a big reach that a flip. Watch this video to understand how to position your body for this portion. Once you can do that consistently start kicking up higher and higher with your lead leg while your trail leg stays low in a split. This will allow you to get all your body weight onto your hands while still controlling your body position By keeping the back leg low you increase your margin for error on each kick up. Get to the point where your lead leg’s heel can gently tap the wall and come back down. The final step would be to gently get both heels to the wall. While he’s not using a wall, this video shows you what I’m talking about. Practice this regularly and focus on how graceful you can make the whole process. Get good at kicking up with both legs.
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A sneak peak at next week’s inversion strength training
Efficiency in Handstand Push-Ups CrossFit
We’re hosting Mark Rippetoe & co for the third day of the Starting Strength Seminar and are not holding classes today. For alternative programming options, see the event we’re hosting in Prospect Park today.
Are you ready for some football? We will be hosting an informal flag football game in Prospect Park on Sunday, September 8th. We had a similar gathering a few years ago and it was great fun, despite leaving many of our weekend warriors hobbling around for the next week! Plan to meet at the Long Meadow field around 10AM, although we may have to move to find a good open space (check the blog for updates!) Bring picnic blankets, food, drink, babies, dogs, friends and your GAME FACES! This event is open to everyone, even folks who just want an excuse to hang out with the park and drink beer while people chase each other around. We will probably play until around 2 or 3 pm depending on how the day goes.
Email noah(AT)crossfitsouthbrooklyn if you’re interested in helping set up/break down or have any questions.
51 Amazing CrossFitters showed up to the Track workout in Red Hook yesterday! Amazing!!!
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Big Sky, Montana: Clean Event CrossFit
Study: Average Person Becomes Unhinged Psychotic When Alone In Own House
We’re hosting Mark Rippetoe & co for the second day of the Starting Strength Seminar and are not holding classes today or tomorrow. For alternative programming options, see the event we’re hosting in Red Hook below.
CFSBK will be hosting a remote Track workout today in Red Hook. We will meet up at 9:30 am by the bleachers at the Red Hook Track (Hicks and Bay) for an outdoor running and body weight workout with your CrossFit buddies. Football (aka , Soccer) is usually going on down the block and the food trucks (tacos!) should still be around for post-WOD replenishment and entertainment. Show up on time and plan to spend about an hour or so warming up and WODding with us. RSVP to christian(AT)crossfitsouthbrooklyn.com so we know how many folks to plan for. If all you know about Red Hook is the Ikea, you’ve been missing out. Come explore this great part of Brooklyn!
Stella Z attempting a 1RM Squat
Since 2008, CrossFit South Brooklyn has conducted a yearly fundraiser in the form of a workout called Fight Gone Bad. Last year, we raised over $34,000 for the Brooklyn Community Foundation. BCF is a local organization that is 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.
For more information, check the Event Page
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Warming Up With Matt Chan CrossFit Journal
Today is a rest day, but if you came in yesterday and plan on training today we’ll have the following “floater WOD” in store:
“Fitness”
3 Rounds for total time:
50 Double Unders
30 Kettlebell Swings 53/35
10 Burpees
Rest 1 minutes between rounds
“Performance”
3 Rounds for total time:
50 Double Unders
30 Kettlbell Snatches, 53/35 (15L/15R)
10 Burpees
Rest 1 minutes between rounds
Post time and Rx to comments.
Joe M working his Knees to Elbows at Burning Man!
Located right around the corner from CFSBK, CHiPS Soup Kitchen and Residence is an important – if little-known – neighborhood resource. CHiPS serves 200 hot meals to needy men and women each day, and the residency program provides 9 young mothers with room and board as well as career development and other resources. Just $10 can allow CHiPS to provide 6 meals, while $50 shelters a woman and her children for a day – so a few purchases or donations can make a big difference! So come score some sidewalk finds for a good cause!
All proceeds to benefit CHiPS Soup Kitchen and Residence for Young Moms Great designer clothing and lots of upscale household items And raffling some really special items donated by local businesses Saturday.
Saturday September 7 and Sunday September 8
11am – 5pm
555-561 Union Street, between 3rd Avenue and Nevins Street
www.chipsonline.org
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To Master A Subject, Don’t Just Learn…. OverLearn Wired