Wednesday
Aug202014

Back Squat | WOD 8.20.14

Fitness: 3 x 5 Linear Progression
Add 5 pounds to last exposure. 
e5/12 

Performance: 1 x 20
Add 5-10 pounds to last exposure.
e3/6 

Post loads to comments.
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Fitness
AMRAP 10 minutes:
5 Push Ups
10 Dumbbell Hang Power Cleans
15 Sit Ups 

Performance
AMRAP 10 minutes:
8 Box Jumps 30/24"
4 Handstand Push Ups
2 Muscle Ups

Scale is banded muscle ups. Buy in for scaling is 3 Chest to Bar and 3 Ring Dips. Folks close to a muscle up have the option of performing the Outlaw Muscle Up progressions, or doing ONE of the exercises below as a cash out as space and time permit post-WOD. This is entirely up to the coach. Please view this video, starting at around 4:30.

5 x 5 Box Humps (use a false grip)
5 x 3 Banded Transitions (use a false grip)
In both of these movements be sure to set the rings high enough that the arms are fully extended at the bottom. 

Post Rx and rounds to comments.

Thoughtful coaches writing thoughtful notes in their journals 

  • Please remember that all classes are canceled this Sunday!

Want to Explore the World of the Rings? 

This primer class that will introduce you to all things rings. The class will introduce participants to the various aspects of the rings: the different grips, above the rings, below, swinging and still rings. We will also touch on how to take care of your hands and taping techniques. We will go over basic positions, movements, and strength holds. 

Time: THIS SATURDAY, August 23, 2-3:30pm
Cost: $20
Buy-in: 10 strict push ups and 1 toes-to-bar or knees-to-bar.

The class is capped at 10 participants, so don’t think twice! Register Here!

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.

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Tuesday
Aug192014

Rest Day

Our fearless paddleboarders on Saturday!

News and Notes

  • Please remember that all classes are canceled on Sunday and Open Gym hours are extended to start at 5pm.
  • Our Spartan Race friends want you to know about two upcoming events: the 2014 Spartan Race World Championship Race in Killington, VT on September 20, and the upcoming Spartan Race Cruise in March. They’ve created a giveaway for two people, which includes airfare and the cruise out of Miami. Just add your info here. They’ve also shared a code with us that will give you 10% off of any race. That code is (shocker): SPARTANBLOGGER. Get your Sparta on, CFSBK. Aroo!
  • LADIES! Coach Noah and the Fighting Tacos still need 1-2 more women to play for CFSBK's soccer team on Sundays on the Lower East Side. (The registration for guys is capped and already full.) Know that last year's games and practices came with the bonus treat of copious handstand practice, such that this award-winning video was made. Email Noah [at] CrossFitSouthBrooklyn.com for more information about how to have a shit ton of fun.

Catching Up With CFSBK Classifieds 

Have you checked out CFSBK Classifieds recently? Jess M. is still available the next couple weeks as a date night/weeknight babysitter. Jude wants you to know about L&M Foreign Auto, who she highly recommends after they helped her out with her 2002 Mini Cooper. And Gina G. still needs to find a new home for her beloved felines, Tim Riggins and Lyla Garrity. Yes, those are their names. 

Have You Traveled to an Affiliate Recently?

Tell us about it in Travel Gym Recommendations. Dan L. recently visited CrossFit 404 in Atlanta and really enjoyed his experience, and our beloved Rebecca C. (who left us for New Jersey) wrote about her new home, CrossFit Speakeasy, in Belmar. Share your travels with us, CFSBKers!

Check out Pilates with KH TONIGHT at 7:30pm!

Feeling like your core could be stronger? Visit Kristin H.'s world-renowned Pilates class tonight. Drop-in rate is $20, 5 class punch card is $85. You should also attend her class if you want to know what it's like to practice Pilates while also attending a comedy show. Seriously. K-Dawg is damn funny, and our interview with her in July is proof.

QOD: Are you on Instagram? We are, @crossfitsouthbrooklyn! Include your handle in the comments and share a few of your favorite follows.

Monday
Aug182014

Press | WOD 8.18.14

1 Press + 3 Push Presses + 5 Push Jerks
Spend 15 minutes working up to a 1 Rep Max on the complex. 

Post loads to comments.
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5 Rounds, As Many Reps as Possible:
:20 Deadlifts 155/105
:40 Rest
:20 Hang Power Cleans 155/105
:40 Rest
:20 Push Jerks 155/105
:40 Rest 

Post reps and Rx to comments.

The Subway Series crew yesterday at CrossFit Virtuosity 

News and Notes 

  • Ever wonder how Coach Jeremy and CFSBK run Strength Cycle? The follow-up to last week's Inside the Affiliate post is up, called "How to Run a Dedicated Strength Program at your Gym." Read some CFSBK testimonials and learn even more about getting strong!
  • Coach Noah and the Fighting Tacos still need 1-2 more women to play for CFSBK's soccer team on Sundays on the Lower East Side (the registration for guys is capped and already full). Think of it this way: if you don't sign up, you're basically ensuring you're missing out on good times. Email Noah [at] CrossFitSouthBrooklyn.com for more information.
  • SAVE THE DATE FOR FIGHT GONE BAD on October 18, 2014. We are now open for any and all donations for prizes. If you own or work at a business that wants to provide some sort of prize (no matter how small!) for our top performers (for the WOD and fundraising) please email Info [at] CrossFitSouthBrooklyn.com. 

2014 Subway Series at CFSBK this Sunday, 8/24

This Sunday, August 24, from 8am-1pm, we are hosting the final event for the 2014 Subway Series. Please note the following...

  • Day classes are canceled.
  • Open Gym is extended and starts at 5pm.
  • The Teaser class is canceled.
  • There will be an after party at Die Koelner Bierhalle afterwards and all are invited.

We Need Judges and Volunteers!

  • CFSBK is looking for 12 judges to volunteer their time to help run the competition. There will be a review session with David a few days before the event to discuss range-of-motion standards, judge protocol, and etiquette. Members with Level 1 Certifications will get priority. 
  • We also need 1-2 more volunteers to help setting up the PA and running the scoring system. 

Please contact David [at] CrossFitSouthBrooklyn.com with "Subway Series" as the subject line if you're interested in volunteering.

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Sunday
Aug172014

Clean and Jerk | 8.17.14

Fitness: High Hang to Knee Hang to High Hang to Knee Hang Clean + Jerk
Work up to a heavy single on the complex.

Performance: Power Clean + Hang (knee) Clean + Jerk (1+1+1)
Work up to a heavy single on the complex. Press outs are considered missed lifts. 

Post loads to comments.
e3/6  
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For Time:
550m Run 
3 Rounds
30 Double Unders
20 Thrusters 75/55
10 Burpees
270m Run 

Post time and Rx to comments.

Benson says, "Godspeed and may the wind ever be in your favor" to our Subway Series competitors today!

The 2014 Subway Series is Back with the Third Week! 

Another year has gone by, and it's time once again for an NYC affiliate throwdown: the 2014 Subway Series! The second competition continues this morning at 9:00am at Crossfit Virtuosity. All are invited to spectate, so come cheer on your fellow South Brooklynites as they compete against other local gyms.

This week, the gym is sending the following five teams to compete. Best of luck, teams! 

BAM!
Brad D.
Michele W.
Andrew M. 

Unchained-Melo-D
Alex C.
Zachariah H.
Danae M. 

ROY G BUFF
Ryan J.
Matt R.
Shaye L. 

Do They Owe Us a Lifting?
Michael C.
Camille C.
Brad L.

Team SBK Death Quads
Mike B.
Mare L.
Jonathan K.

CFSBK's Competition Team:
Jess Fox
Coach JB
Rickke M.
Matt K.

WOD Descriptions can be found on the Subway Series Facebook page here

If you are interested in competing in the last Subway Series event (at CFSBK!), please contact Coach MeLo (Melissa [at] CrossfitSouthBrooklyn). 

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Saturday
Aug162014

Back Squat | WOD 8.16.14

Fitness 3 x 5 Linear Progression
Add 5 pounds. 

Performance: 85%x1, 90%x1, 92.5%x1, 90%x1, 85%x1

_____________________

5 Rounds or 15 Minutes:
10 V-Ups
8 Dumbbell Bench Press
6 Chin Ups 

Post loads to comments.

Coach Jess Fox shows us how to smile while lifting like a badass

Bend, Stretch, Mobilize, and Stand on Your Hands

  • Yoga for Athletes with Coach Whitney at 10am.
  • Active Recovery is at 11am ONLY. THE NOON CLASS IS CANCELED.
  • If you signed up for Ken H.'s handstand class, remember that you're meeting today from 2-3:30pm!

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Friday
Aug152014

Rest Day

Here is Todd C with a solid position during the first pull of a recent Snatch. Note the following 5 things:

1. His back is in full extension and his eyes are looking forward. A rigid spine is necessary for safety as well as effective force transfer through his body. The forward gaze helps keep his chest up and makes coming to full extension at the top of the pull more likely.

2. The bar is balanced over his mid-foot, indicating that he is pulling his knees BACK out of the bar's path, not moving the bar forward around his knee. Allowing the barbell to trail forward off the floor is one of the most common errors we see at the gym. When you start your pull, stay compact and think about keeping the barbell over the knot of your shoe laces until you clear your knee.

3. Todd's knees are pushed out, which helps him get into a better start position by facilitating more room for hip flexion. It's common in a snatch to have your knees literally touching your arms in the initial set up. Not doing this causes an impingent of the thigh and lower abdomen which makes setting your back and achieving an effective start position difficult for most and impossible for other. KNEES OUT!

4. If you drew a plumb line down from Todd's shoulders, you'd note that they were forward of the barbell, not directly over or behind it. This is an optimal pulling position which will allow him to generate a lot of force when he begins to quickly extend his back during the second pull. This position is achieved by the hips and shoulders raising at the same rate when the lift is initiated. A common error is to either shoot one's hips up first or prematurely lifting the chest which will decrease your leverage into the rest of the lift.

5. That tight game. 

Recent PRs at CFSBK

At CFSBK, we love to celebrate the gains and accomplishments of our athletes! Below are some recent PRs that people wrote on the board above the wrestling mat, listed in no particular order. Congrats, folks! 

  • Laura Mc.—"DT" in 11:39
  • Coach Jess Fox—"DT" in 9:28, Clean at 185, 
  • Matt Katz—Clean and Jerk at 286, Jerk at 305, "Elizabeth" in 6:53
  • Dan L.—"DT" in 10:50
  • Alex B.—"DT" in 10:05, Handstand for 1:06 minutes, Clean and Jerk at 285
  • Kristie F.—"Nancy" in 15:26
  • Flynn Dog Millionaire—"Nancy" in 13:09
  • Alex—"Annie" in 5:39 and "Nancy" in 13:03
  • Coach MeLo—"DT" in 8:40, "Nancy" in 15:14
  • Serene—Deadlift at 315, Squat at 315
  • Courtney S.—"Annie" in 5:51
  • Zach H.—Muscle up on the rings
  • Asta F.—Back squat at 175, Deadlift at 215, Front squat at 145
  • Coach Whit—Clean at 145, 98 Double Unders
  • Coach McDowell—Clean at 290
  • Lauren B.—Snatch at 99, "Elizabeth" in 13:04
  • Dee—Snatch at 95kg
  • T-Bone—Snatch at 86kg
  • Erica—Squat at 3x5x215
  • Isaac G.—Clean at 197, Deadlift at 375
  • Stella—Deadlift at 280, Squat at 250
  • Coach Fox—"Elizbabeth" in 7:47
  • Coach JB—"Elizabeth" in 7:30
  • Charlie—Deadlift at 315, Squat at 255

QOD: What goals have you achieved in the gym recently?

  • SATURDAY SCHEDULING NOTE: The noon Active Recovery class is canceled, but 11am AR is still on. Come on in and mobilize! 

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Thursday
Aug142014

Snatch | WOD 8.14.14

Fitness: High Hang Snatch + Power Snatch + OHS
Work up to a moderate load on the complex. 

Performance: Power Snatch + Snatch Balance + Hang (knee) Snatch
Work up to a moderate load on the complex.

_____________________ 

Fitness
AMRAP 7 Minutes:
14 Russian Kettlebell Swings
7 Dumbbell Push Press
Go heavy but unbroken on the kettlebell swings and dumbbell push press. 

Performance
AMRAP 7 Minutes:
5 Power Snatch 135/95
4/3 Muscle Ups
Buy-in for the Performance version is muscle ups. If you don't have muscle ups, then you have the option to perform the Fitness version or practice muscle up work on the low rings. If you want to work on your muscle ups today, please view this Outlaw video starting at 4:30 and perform the following:

5 x 5 "Box Hops"
5 x 3 Ring Transitions
In both of these movements be sure to set the rings high enough that the arms are fully extended at the bottom. Knees stay extended with quads engaged throughout. 

Post loads and rounds to comments.

Charlie visited CrossFit Cork in Ireland a couple days ago and met the owner Kevin, who got his Level 1 Certification at CFSBK back in the days of the Lyceum. Kevin says he follows Coach David's blog Inside the Affiliate and loves CFSBK's programming. We miss you, Charlie!

Have You Hit a PR or Achieved a Goal Lately? Tell Us! 

  • If you have achieved a goal in the gym recently, hit a PR, or reached a new fitness milestone, please email David [at] CrossFitSouthBrooklyn.com TODAY to share the news! If we receive your email by 8pm, we'll run your news on the blog tomorrow.

News and Notes

  • Coach Noah is still looking for a few more women to play for CFSBK's soccer team on Sundays on the Lower East Side (the registration for guys is capped and already full). The Fighting Tacos will be practicing this Saturday (8/16) at 4pm. Email Noah [at] CrossFitSouthBrooklyn.com for more information.
  • Gina G. is also leaving us soon for the beautiful land of Texas, and she needs to find a new home for her beloved felines, Tim Riggins and Lyla Garrity. Yes, those are their names. Check out her post in CFSBK's Classifieds and email her at gina.gatto [at] gmail.com for more info!

2014 Subway Series at CFSBK on Sunday, 8/24

On Sunday, August 24, from 8:30am-2pm, we are hosting the final event for the 2014 Subway Series. Please note the following...

  • Day classes will be canceled.
  • We will be extending Open Gym to start at 5pm.
  • You can still sign up for an Open team or contact Coach MeLo (Melissa [at] CrossFitSouthBrooklyn.com) if you’re interested in finding teammates.
  • There will be an after party at Die Koelner Bierhalle afterwards and all are invited.

We Need Judges and Volunteers!

  • CFSBK is looking for 12 judges to volunteer their time to help run the competition. There will be a review session with David a few days before the event to discuss range-of-motion standards, judge protocol, and etiquette. Members with Level 1 Certifications will get priority. 
  • We also need 1-2 more volunteers to help setting up the PA and running the scoring system. 

Please contact David [at] CrossFitSouthBrooklyn.com with "Subway Series" as the subject line if you're interested in volunteering.

_____________________  
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