Monday
Nov242014

Deadlift | WOD 11.24.14

Deadlift: 5 – 5 – 5
Work up to a challenging but perfect set of five on the deadlift. All dead stop reps, no touch and go. Use this as a starting place for the next cycle where we'll be following a linear progression. 

Post loads to comments.
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4 Rounds for Reps
AMRAP 2 Minutes:
12 Lunges
9 Push Ups
6 Power Cleans 135/95
Rest two minutes.

Start back at the lunges for the start of each round. Score is reps per round. 

Post score and Rx to comments.

Congrats to the Fighting Tacos, who won their championship game yesterday 6-1!

News and Notes

  • SCHEDULE CHANGES: Please note our updated schedule here. Pilates with KH is canceled tomorrow night. Yoga for Athletes is also canceled Thursday and Saturday of this week.
  • Happy birthday, Dan G.!

Refresher: CFSBK Membership Policy Notes

Below are our current membership policies. If at any point you require any membership changes (i.e. upgrades/downgrades, cancellations, holds) please contact our Front Desk staff. Please review this policies as we head into the holidays and many of you will be traveling.

Signing In

  • All members must sign in at the Front Desk (FD) prior to your scheduled class. This includes Foundations, Strength Cycle, Personal Training, Yoga, Pilates and any Speciality classes/events.
  • To speed the check-in process, we ask everyone to carry their scan cards. If your scan card is not functioning consistently, please request a new one from the FD staff.
  • If there are multiple classes going on (Ex: Group class and Active Recovery), please let FD staff know which you plan to attend.  
  • Active Recovery and Open Gym classes count towards your membership as normal classes and members need to check in accordingly. If you plan to attend a group class and then take Active Recovery (or vice versa), you must let FD know at check in so that attendance counts are accurate.
  • Please note that we have a 5-minute grace period for class attendance. Any member arriving over 5 inutes late will only be permitted at the coach's discretion. 

Upgrade/Downgrades

  • Members looking to upgrade their recurring membership before their next billing cycle will be charged a $15 upgrade fee to offset the difference between membership rates. Otherwise, you can simply wait until your next billing date to begin your new membership. Upgrade requests should be made at least 3 days in advance so that we have time to make the necessary changes before your next bill.

Example: David has a 3x/week membership and gets billed on the 15th of every month. Today is the 10th and he decides he wants to upgrade to a 5x/week membership. If he wants that upgrade to be effective today, then he gets charged $15 and can start attending 2 additional classes per week immediately. Otherwise, he can wait for his upgrade to be effective as of the 15th where his new 5x/week membership rate will go into effect.  

  • Membership downgrades will be effective as of the member’s next billing cycle. Downgrade requests should be made at least 3 days in advance so that we have time to make the necessary changes before your next bill. We cannot provide refunds retroactively for time prior to notification.

Example: Jess is currently on a 5x/week membership that bills on the 1st of the month. Today is the 10th and she wants to downgrade to 3x/week. Her 5x/week membership will remain active through the end of the current month and her new 3x/week membership will begin as of the 1st of the next month.

Account Holds

  • CFSBK will honor membership holds/suspensions of one week or more, provided that staff is notified at least 3 days in advance.
  • Periods of suspension will extend the member’s current billing cycle by the total number of days absent, resulting in no financial loss for planned timed away.
  • Memberships can be placed on hold for up to 3 months. Any suspensions beyond 3 months and/or of an indefinite time period will result in a dropped (inactive) membership. Memberships can easily be reactivated by purchasing a new membership online or by stopping by the front desk upon return. 

Banked Classes

  • CFSBK will allow members to ‘bank’ classes only from the prior week’s missed classes. These banked classes are limited for use during the following week only.  
  • CFSBK does not allow you to bank future classes.
  • Anyone missing classes beyond a week should contact us ASAP to set up a membership hold. Classes missed beyond one week without a request for suspension is at a loss to the member.  
  • Members must alert the FD staff at check-in when using the prior week’s banked classes.
  • This policy allows us to offer flexibility for extenuating circumstances. We do not intend for members to ‘bank’ classes liberally when they don’t make it into the gym.

Example: Noah is on a 2x/week membership. His graduate school finals unexpectedly kept him out of the gym and he missed his 2 classes this week.   

- Noah will be back at the gym next week. He’s planning on hitting 2 extra classes (4 total) to make up for this week and then he will resume to 2x/week the following week.
- Outcome = No net loss of classes.

Example: Noah realizes that he needs additional time away during/after finals. He informs our staff ASAP. 

- Noah’s membership is put on hold effective from date of notification until he returns.
- Outcome = No net loss of classes, as long as the request was put in 3 days before he wanted to take a hiatus.

Example: Noah let things snowball, didn’t make it into the gym and never notified CFSBK of his absence. He returns 3 weeks later hoping to make up the missed classes.   

- Unfortunately, we cannot permit this since we were not notified in advance of his absence.
- Outcome = Loss of classes. 

Please note that your weekly class tally STARTS on Monday, so plan your schedule accordingly. So, if for instance you are on a 3x/week membership, you can't come Monday/Wednesday/Friday and then attend Open Gym on Sunday night as part of the upcoming week. You would have to pay a drop-in fee for the additional class. Classes missed the previous week can be banked (see above) but you cannot use up your weekly classes in advance of the designated week.

Refunds/Cancellations

  • Membership cancellations can occur at anytime and for any reason without additional fees. We do request that you provide a reason for cancellation for our tracking purposes.
  • While cancellations can occur at any time, members looking to cancel prior to their upcoming bill must notify CFSBK at least 3 days prior the bill due date.  
  • CFSBK will not provide refunds retroactively for any cancellation requests.
  • Deleting your payment information from Zen Planner does not cancel your membership. Membership cancellations are only processed by contacting the Front Desk (cfsbkfrontdesk [at] gmail.com) or by sending an email to Info [at] CrossfitSouthBrooklyn.com. 

_____________________
Does Exercise Really Make Us Smarter? New York Times
Zulfiya Chinshanlo 134kg World Record Clean and Jerk
That Sugar Film

Sunday
Nov232014

WOD 11.23.14

4 Rounds NFT of:
4 Chin-Ups
8ea Lunges
12 Weighted Sit-Ups
16 Calorie Row

Front Lever Practice

Ryan H. and Rio T. talk Taco strategy and coconut water. Come see them in action today!

  • Good luck to Jason K. and Rosa M. who are running the Philly Marathon and Half-Marathon today. They've been working with Endurance Coach Mike O. in prep for this event!

CFSBK Fighting Tacos Soccer Team in the Finals TODAY, at 2PM

After a strong season, the CFSBK Fighting Tacos have advanced to the championship game of the playoffs, and their final game is today at 2pm. The field is Baruch Field on the Lower East Side of Manhattan, here is a link to a map. Come on out and support your Tacos!

_____________________
Congrats to all of our artists last night, and huge thanks to everyone who came out to CFSBK's first Art Show, especially to Katie H. and Brad L. who helped set up at the eleventh hour and to everyone who helped put all the gear away. It was a fantastic night. Photos coming soon!

Saturday
Nov222014

Pause Squat | WOD 11.22.14

Pause Squat: 3-3-3-3-3
Work up to a challenging set of three. Pause for 3 seconds at absolute rock bottom depth (if low bar, then simply get to acceptable depth). 

Post loads to comments.
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Row 2K or Run 1 Mile
Go at an easy, conversational pace. 

Post details of your conversation to comments.

Roy C. always writes his numbers on the board—do you?

CFSBK's Art Show is TONIGHT #CFSBKART

CFSBK's first Art Show (and maybe the first ever at a CrossFit gym?) is TONIGHT from 7:30-10:30pm. Free entry and alcohol.

Matthew Reid, a local Brooklyn artist, will be live painting a mural from 8-10pm. Follow him on Instagram to see more of his stuff, and look through his website to see some of his past collaborations. We are also featuring the work of Travis Poston and Joshua Peters.

Most importantly, come check out art from fellow talented CFSBKers. Below are all the artists whose work will be on display:

Elyse Barton
Camille Cruz
Asta Fivgas
Katie Harper
Jenna Jerman
Alona Katz
Tim Mauseth
Kevin McDonald
Laura McElherne
David Osorio
Bekka Palmer 
Cait Vogt
Keith Walter
Brian “Baz” Zimbler

If you have any questions, email Kate at Katharine [at] CrossFitSouthBrooklyn.com.

If you take any photos tonight (and we hope you do!), use the hashtag #CFSBKART so we can all see them!

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Grandmas Smoking Weed for the First Time 

Friday
Nov212014

Rest Day

CFSBK's Art Show is Tomorrow!

In case you somehow missed the memo: CFSBK's first Art Show (and maybe the first ever at a CrossFit gym?) is TOMORROW from 7:30-10:30pm. Free entry and alcohol.

Matthew Reid, a local Brooklyn artist, will be live painting a mural from 8-10pm. Follow him on Instagram to see more of his stuff, and look through his website to see some of his past collaborations. We are also featuring the work of Travis Poston and Joshua Peters.

Most importantly, come check out art from fellow talented CFSBKers. Below are all the artists whose work will be on display:

Elyse Barton
Camille Cruz
Asta Fivgas
Katie Harper
Jenna Jerman
Alona Katz
Tim Mauseth
Kevin McDonald
Laura McElherne
David Osorio
Bekka Palmer
Cait Vogt
Keith Walter
Brian “Baz” Zimbler

If you have any questions, email Kate at Katharine [at] CrossFitSouthBrooklyn.com.

_____________________
The Green Bay Packers’ New Workout Plan The Wall Street Journal
The Best Optical Illusions to Bend Your Eyes and Blow Your Mind—In Pictures The Guardian
Aurimas Didzbalis 185kg Snatch + Backflip at Almaty 2014 Worlds
Why You Shouldn't Trust Your Cat The Atlantic

Thursday
Nov202014

Pull Up Practice | Snatch

Pull Up Practice

Strength: 5 x 3 Strict Pull Ups
Use assistance as necessary. 

Skill: 15 Minutes to Practice Sub Max Sets on the Kipping Pull Up, or Butterfly for Advanced Athletes 

Buy Ins:
Kipping Practice is 3 Strict Pull Ups
Butterfly is 3 Strict Pull Ups + 10 Unbroken Kipping Pull Ups

Helpful Gymnastics WOD videos:
Kipping Pull Up Progression
Blocking Movement for Quality Pull Ups 

Butterfly Pull Up Progression Part 1
Butterfly Pull Up Progression Part 2
Butterfly Pull Up Progression Part 3 

Post what you worked on to comments.
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Snatch

Work up to a moderately heavy load on the complex:
Power Snatch
BTN Snatch Push Press
Overhead Squat
Hang Snatch
Emphasis is perfect positions over load. No slop. 

Post loads to comments.

The inimitable Tacos 

  • Happy birthday, Robert F.!

CFSBK Fighting Tacos Soccer Team in the Finals This Sunday, at 2PM!

After a strong season, the CFSBK Fighting Tacos have advanced to the championship game of the playoffs, with a dominant 6-1 victory over a team they had succumbed to 5-3 in the final game of the regular season. As the season draws to a close, the Tacos are playing their best football of the season, and are looking to bring home a trophy to the gym.

The final game is this Sunday the 23rd, at 2pm. The field is Baruch Field on the Lower East Side of Manhattan, here is a link to a map. Come on out and support your Tacos!

The Taco team roster includes: Coach Noah, Michael A., Jim A., Moe N., Ben L., Dan H., James K., Ryan H., Mike A., Joel W., Erin M., Coach MeLo, Karl C., Lauren B., Rio T., Aaron Z., Linda H., with special cameos by Jake L. and Coach Jess.

Coach Noah has written a fight song/epic poem for the occasion, which he'd like you to feel free to memorize and sing on the sideline:

Fight ye on, FIghting Tacos
Oh you brave Fighting Tacos,
Your hearts stuffed full of valor,
sprinkled delicately with sportsmanship,
topped with crunchy focus,
drizzled in a piquant salsa of determination. 

Fight ye on,
Fighting Tacos,
Run swiftly down the field,
Wrap yourself in a tortilla of bravery,
Never crumble, never burst, never yield. 

Tacos are the greatest,
humble, portable, versatile, and cheap
like your namesake remain grounded
always moving, flexible in your attack,
and tight fisted on defense. 

Fight ye on,
Fighting Tacos,
Run swiftly down the field,
Wrap yourself in a tortilla of bravery,
Never crumble, never burst, never yield. 

Fight for your patron gym
brave and noble Tacos,
dazzle your opponents with your
bulging quads and sculpted traps,
then practice handstands on the sidelines. 

Fight ye on,
Fighting Tacos,
Run swiftly down the field,
Wrap yourself in a tortilla of bravery,
Never crumble, never burst, never yield. 

Yes, fight ye on Fighting Tacos
Run swiftly down the field,
Let your strength be your sword,
spandex your armor,
conditioning your shield.

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Remember that the Art Show is THIS Saturday from 7:30-10:30pm! Learn more here. 

Wednesday
Nov192014

Turkish Get Up | WOD 11.19.14

Turkish Get Up
Fitness: 3-3-3-3-3
Performance: 1-1-1-1-1
Work up to either a heavy triple or single, depending on your experience with the movement. 

Post loads to comments.
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Tabata Russian Kettlebell Swings
Go medium heavy and focus on perfect form. 

then,

Inverse Tabata L-Sit

Post loads to comments.


Check out this interview David did with Inc. back in March

Catching Up With CFSBK Classifieds

  • Richard G. is looking for a part-time babysitter, for one, maybe two days a week. Thursday is his family's most pressing need, about four hours worth of work. Read more here.
  • Mike R. is selling a brand new ASSAULT Air Bike from GymSource and is selling it for a serious discount. Check out more here.

Travel Gym Recommendations

Have you traveled to another affiliate recently? Coach Noah wrote a great guide a few months ago about how to be a good visitor at other CrossFit gyms, titled "On the Road, and Sweaty: Visiting Other CrossFit Affiliates." We love it when you post your experiences to the Travel Gym Recommendations tab in the bottom left bar. Check out these two recent ones and add your own! 

Tuesday
Nov182014

Rest Day

Team Bay Ridge CrossFit at CFSBK

Got Plans on Saturday? Come to CFSBK's Art Show!

CFSBK's first Art Show (and maybe the first ever at a CrossFit gym?) is THIS Saturday, November 22, from 7:30-10:30pm. Free entry and alcohol.

Matthew Reid, a local Brooklyn artist, will be live painting a mural from 8-10pm. Follow him on Instagram to see more of his stuff, and look through his website to see some of his past collaborations. 

Most importantly, come check out art from fellow talented CFSBKers. Below are all the artists whose work will be on display:

Elyse Barton
Camille Cruz
Asta Fivgas
Katie Harper
Jenna Jerman
Alona Katz
Tim Mauseth
Kevin McDonald
Laura McElherne
David Osorio
Cait Vogt
Keith Walter
Brian “Baz” Zimbler

If you have any questions, email Kate at Katharine [at] CrossFitSouthBrooklyn.com.

_____________________ 
There Was No First Human It’s Okay To Be Smart
The Unhealthy Competition Bug: Is Your Gym Infected? Breaking Muscle