Thursday
Dec312015

Snatch | WOD 12.31.15

Snatch Balance + Overhead Squat

Bar comes out of the rack. Work up a heavy load on the complex for the day. The Snatch Balance should be received near the bottom of the squat. If it's caught higher there should be no discernible pause in the squatting movement. Fully recover the snatch balance before completing the overhead squat. 

Review the Snatch Balance here.

Post loads to comments.
_____________________ 

For Time:
Partners alternate rounds of Row/Overhead Squat to complete the following:
10 Calorie Row
10 Overhead Squat 115/75
15 Calorie Row
15 Overhead Squat 
20 Calorie Row
20 Overhead Squat 
15 Calorie Row
15 Overhead Squat 
10 Calorie Row
10 Overhead Squat

Partner A completes a 10 calorie row + 10 OHS, then Partner B completes a 10 calorie row + 10 OHS. Then Partner a completes a 15 calorie row + 15 OHS, then Partner B, etc. Barbell comes off the floor. Goal is to perform the Overhead Squat unbroken.

Post time and Rx to comments.


The CrossFit Open starts on February 25th. This is the first phase in the CrossFit competitive season and lets you rank your fitness against the rest of the world. Last year, over 272,000 people participated in the open! The LFPB challenge is a great opportunity to jump start your ability to perform better in this year's events. If you're an Open veteran or a first timer curious as to how you stack up, NOW is the time to start refining your inputs and skill work to help you give it all come February. For many of us weekend warrior CrossFitters, this is an exciting benchmark to our year and uses a little competitive fire to help you get the most out of your training, nutrition, and recovery.

Coach DO has been the competition director for the North East/East Regions for the past six years and on top of helping run the Regionals, he leads a crew that helps verify video submissions for the North East and Canada east regions. Here is his video submission for 14.2, the second event in 2014. In 2015 we saw this same exact workout come up again. Coach DO was able to get 14 more reps which according to the comments section required him to "stop feeling sorry for myself and bust ass to get to the next round." Will we see Overhead Squats in the 2016 Open? Undoubtedly! Get after it today people!

Holiday Schedule Changes  

TODAY (12/31) New Year's Eve:
ON: 6am, 7am, 8am, 10am, 12pm, 4:30pm, 5:30pm
CANCELLED: 6:30pm, 7:30pm, 8:30pm, Active Recovery, Comp Class
Normal Open Gym hours

Friday (1/1) New Year's Day:
ON: 11am*(extra class), 12pm, 1pm, Open Gym from 3:30-8:30pm
CANCELLED: 6/7/8/10am, 4:30pm, 5:30pm, 6:30pm, 7:30pm, 8:30pm, CrossFit Kids
Evening Open Gym hours only 

_____________________ 
A Child, Born Prematurely, Who 'Fights Because He Wants to Be Here' The New York Times 

Wednesday
Dec302015

Squat | Look Feel Perform Better Capacity Test WOD 12.30.15

Back Squat/Front Squat 

Performance
Heavy: Back Squat 85% x 1 x 2, Front Squat 85% x 1 x 2
Numbers based off recent 1RM. 

Fitness
Back Squat: 2 x 5, Front Squat 2 x 5 
Use same load at Exposure 1. 

Post loads to comments.
Exposure 5/16
_____________________

Look Feel Perform Better Capacity Test WOD  

AMRAP 10 Minutes:
5 Pull-Ups
10 Push-Ups
15 Squats

Rest 2 Minutes

3 Minutes Max Calorie Row

Post rounds, calories, and Rx to comments.

CrossFit Preschool and Kids coach Janelle is also a licensed CPR instructor. We make sure everyone on staff is trained for emergencies. Here are Front Deskers Mirko, Charlie, and Greg getting recertified.

Holiday Schedule Changes  

TOMORROW (12/31) New Year's Eve:
ON: 6am, 7am, 8am, 10am, 12pm, 4:30pm, 5:30pm
CANCELLED: 6:30pm, 7:30pm, 8:30pm, Active Recovery, Comp Class
Normal Open Gym hours

Friday (1/1) New Year's Day:
ON: 11am*(extra class), 12pm, 1pm, Open Gym from 3:30-8:30pm
CANCELLED: 6/7/8/10am, 4:30pm, 5:30pm, 6:30pm, 7:30pm, 8:30pm, CrossFit Kids
Evening Open Gym hours only 

Have You Signed Up For the 2016 Look Feel Perform Better Challenge Yet? Make Sure to Follow These Steps...

Complete the following steps by January 5th in order to participate and be eligible for prizes:

  • Sign your name on the big list in the community area of the gym.
  • Buy-in of $30 cash, given to Front Desk staff. 
  • Answer a few brief questions and submit your “before” photos here. These entries are private will not be published or seen by anyone other than us without your consent.
  • Perform the Test WOD and record your results. This WOD is programmed for TOMORROW, but can easily be performed on your own at Open Gym.
  • Begin tracking points earned daily on the spreadsheet (which will be live soon!) based on how well you’re complying with the guidelines and submit 4 and 8 week check-in submissions.
  • Optional: Attend the bi-monthly LFPB Q&A Info Sessions at CFSBK. Each one will have a brief topical lecture and a Q&A. The dates for these sessions are 1/7, 1/21, 2/4, 2/18, 3/3, and 3/18. The first discussion on January 7th is titled, "Why Should I Care About Nutrition Anyway?"

Want to Work at the Front Desk?? 

CFSBK is looking for new talent to staff our beloved Front Desk! Responsibilities include handling inquires from walk-ins, managing basic membership issues, light cleaning/organization, and other miscellaneous duties. Ideally, we'd like to hire from within so that candidates are already familiar with CrossFit and CFSBK, but we are open to talking to new folks if they've got good people skills and are committed to joining the gym.

On top of an hourly wage, Front Desk staff will also receive a comped membership. We are looking for people who keep a consistent schedule and commit to six months of work with us (barring extenuating circumstances). Preference will be given to candidates with the flexibility to change shifts in the new year. 

We will be interviewing this month and hiring a new staff member for immediate training. The shifts we are looking to fill are below, so before applying, please make sure these openings fit with your schedule: 

Mondays 4:15pm - 9:45pm
Saturdays 11:00am - 4:15pm
 

Email Janelle [at] CrossFitSouthBrooklyn.com to inquire and include Front Desk in the subject line.

_____________________ 
'Gym Wildlife' Perfectly Mocks Every Single Person at Your Gym, Including You BroBible 

Tuesday
Dec292015

Rest Day

Tom S. shredding the gnar at Alta Ski Area, an old-school skiers-only place (no snowboarders) in Little Cottonwood Canyon, about 45 minutes from Salt Lake City, Utah. Tom reps the CFSBK sticker on the bottom of his skis, and says that sticker is all over this resort, even on his kid's helmet!

Tom has been skiing 35+ years (!). In his words: "My parents took my sister and me on a trip to Stowe, Vermont in the late 70's, and I was hooked. In the last decade or so, I have really applied myself, and taken advantage of the terrain, especially in places like Utah, and Wyoming—both beautiful and gnarly! I love the fresh air, the challenges on the hill, making friends (skiers are that way, especially apres) and getting my sons hooked has only deepened my love for the sport. And CrossFit helps!"

Holiday Schedule Changes  

Thursday (12/31) New Year's Eve:
ON: 6am, 7am, 8am, 10am, 12pm, 4:30pm, 5:30pm
CANCELLED: 6:30pm, 7:30pm, 8:30pm, Active Recovery, Comp Class
Normal Open Gym hours

Friday (1/1) New Year's Day:
ON: 11am*(extra class), 12pm, 1pm, Open Gym from 3:30-8:30pm
CANCELLED: 6/7/8/10am, 4:30pm, 5:30pm, 6:30pm, 7:30pm, 8:30pm, CrossFit Kids
Evening Open Gym hours only 

2016 Look Feel Perform Better Challenge Check List

Are you participating in the 2016 Look Feel Perform Better Challenge? Complete the following steps by January 5th in order to participate and be eligible for prizes:

  • Sign your name on the big list in the community area of the gym.
  • Buy-in of $30 cash, given to Front Desk staff. 
  • Answer a few brief questions and submit your “before” photos here. These entries are private will not be published or seen by anyone other than us without your consent.
  • Perform the Test WOD and record your results. This WOD is programmed for TOMORROW, but can easily be performed on your own at Open Gym.
  • Begin tracking points earned daily on the spreadsheet (which will be live soon!) based on how well you’re complying with the guidelines and submit 4 and 8 week check-in submissions.
  • Optional: Attend the bi-monthly LFPB Q&A Info Sessions at CFSBK. Each one will have a brief topical lecture and a Q&A. The dates for these sessions are 1/7, 1/21, 2/4, 2/18, 3/3, and 3/18. The first discussion on January 7th is titled, "Why Should I Care About Nutrition Anyway?"

_____________________ 
2015 Working Wounded Games CrossFit Journal
A Risky Weightlifting Courtesy: Spotting for a Bench Press The Wall Street Journal 

Monday
Dec282015

Gymnastics Work | WOD 12.27.15

Performance
4-5 Rounds Not For Time:
3 Strict Ribs to Rings Pull-Ups (Pull as high as possible, finish with knuckles close and elbows in)
3 Strict Muscle-Up Transitions (no dip)
3 Strict Ring Dips
3 Strict Muscle-Ups

Rest as needed between movements. 

Fitness
4-5 Rounds Not For Time:
3 Strict Leg Assist Ribs to Rings Pull-Ups (toes under rings, use leg assist as much as needed)
3 Strict Muscle-Up Transitions (same leg assist, no dip. BE SURE TO TRANSITION TO THE VERY BOTTOM OF A DIP)
3 Strict Ring Dips (mature bottom and top support, jumping if necessary)
1-3 Strict Muscle-Up Attempts *if close, if not then stick with the first 3 drills 

Post work and rounds to comments.
_____________________ 

Performance
4 Rounds For Times:
270m Run
9 Handstand Push-Ups

Rest 1 Minute 

Take these at a sub-max effort. Goal is consistent times for each round. Assess a 15 burpee penalty for each round +/- 7 seconds from your best. Any penalty burpees are to be performed immediately after the last round. ROM scale to 1 or 2 AbMats are okay for the HSPU. Pace accordingly so that your HSPUs don't fall apart and cost you a bunch of burpees! 

Fitness
4 Rounds for Times:
12 Push Presses 95/65
270m Run

Rest 1 Minute

Take these at a sub-max effort. Goal is consistent times for each round. Assess a 15 burpee penalty for each round +/- 7 seconds from your best. Any penalty burpees are to be performed immediately after the last round. The push press weight should be light enough to do unbroken.

Post times and Rx to comments.

Before 608, before the Annex, before 597, before the Brooklyn Lyceum, there was St. Mary's Playground. Here is a flyer from 2007 when CFSBK was just David Osorio in a park with a handful of people meeting on Sunday mornings. A little reminder that nothing beats persistence, hard work, and love for what you do. Thank you to all of our amazing coaches and the rest of our community for carrying the torch!

Holiday Schedule Changes  

Thursday (12/31) New Year's Eve:
ON: 6am, 7am, 8am, 10am, 12pm, 4:30pm, 5:30pm
CANCELLED: 6:30pm, 7:30pm, 8:30pm, Active Recovery, Comp Class
Normal Open Gym hours

Friday (1/1) New Year's Day:
ON: 11am*(extra class), 12pm, 1pm, Open Gym from 3:30-8:30pm
CANCELLED: 6/7/8/10am, 4:30pm, 5:30pm, 6:30pm, 7:30pm, 8:30pm, CrossFit Kids
Evening Open Gym hours only 

2016 Look Feel Perform Better Challenge Check List

Are you participating in the 2016 Look Feel Perform Better Challenge? Complete the following steps by January 5th in order to participate and be eligible for prizes:

  • Sign your name on the big list in the community area of the gym.
  • Buy-in of $30 cash, given to Front Desk staff. 
  • Answer a few brief questions and submit your “before” photos here. These entries are private will not be published or seen by anyone other than us without your consent.
  • Perform the Test WOD and record your results. This WOD will be programmed on December 30th, but can easily be performed on your own at Open Gym.
  • Begin tracking points earned daily on the spreadsheet (which will be live soon!) based on how well you’re complying with the guidelines and submit 4 and 8 week check-in submissions.
  • Optional: Attend the bi-monthly LFPB Q&A Info Sessions at CFSBK. Each one will have a brief topical lecture and a Q&A. The dates for these sessions are 1/7, 1/21, 2/4, 2/18, 3/3, and 3/18. The first discussion on January 7th is titled, "Why Should I Care About Nutrition Anyway?"

Look Feel Perform Better Q&A Info Session: "Why Should I Care About Nutrition Anyway?"

Why do and should we care about nutrition? Isn't it enough that we come to CrossFit and work hard?

Attend this Look Feel Perform Better Q&A Info Session, the first in our bi-monthly Q&A Info Sessions this year. These sessions will function more as a support group setting than a true lecture, though they will begin with a lecture. In this particular session, we'll discuss how and why what you feed yourself with has direct impact on your performance and body composition. An open Q&A will follow.

Where: CFSBK's second floor Annex
When: Thursday, January 7th at 6:30pm

_____________________
Detox: It’s All A Con The Stats Guy
Making Money, Getting Strong: Two Grow-Up Responsibilities PJ Media
Watch Serena Williams’s Inspiring Sportsperson of the Year Acceptance Speech Time

Sunday
Dec272015

Clean | WOD 12.27.15

Power Clean + Hang Clean

1-1-1-1-1

Work up to a max for the day on the complex.

Post loads and Rx to comments.
Exposure 2/8
_____________________

30 Reps For Time:
Power Clean 155/105

Post time and Rx to comments.

5x10 V-Ups

Coach Noah working the knotted rope with Tulsi. Did you climb a rope in high school P.E.?

Holiday Schedule Changes  

TODAY (12/27):
Normal Schedule
CANCELLED: CrossFit Preschool

Thursday (12/31) New Year's Eve:
ON: 6am, 7am, 8am, 10am, 12pm, 4:30pm, 5:30pm
CANCELLED: 6:30pm, 7:30pm, 8:30pm, Active Recovery, Comp Class
Normal Open Gym hours

Friday (1/1) New Year's Day:
ON: 11am*(extra class), 12pm, 1pm, Open Gym from 3:30-8:30pm
CANCELLED: 6/7/8/10am, 4:30pm, 5:30pm, 6:30pm, 7:30pm, 8:30pm, CrossFit Kids
Evening Open Gym hours only 

Want to Work at the Front Desk?? 

CFSBK is looking for new talent to staff our beloved Front Desk! Responsibilities include handling inquires from walk-ins, managing basic membership issues, light cleaning/organization, and other miscellaneous duties. Ideally, we'd like to hire from within so that candidates are already familiar with CrossFit and CFSBK, but we are open to talking to new folks if they've got good people skills and are committed to joining the gym.

On top of an hourly wage, Front Desk staff will also receive a comped membership. We are looking for people who keep a consistent schedule and commit to six months of work with us (barring extenuating circumstances). Preference will be given to candidates with the flexibility to change shifts in the new year. 

We will be interviewing this month and hiring a new staff member for immediate training. The shifts we are looking to fill are below, so before applying, please make sure these openings fit with your schedule: 

Mondays 4:15pm - 9:45pm
Saturdays 11:00am - 4:15pm
 

Email Janelle [at] CrossFitSouthBrooklyn.com to inquire and include Front Desk in the subject line.

_____________________
Quantum Computers Explained
What Is Something?
Awesome CrossFit Garage Gyms

Saturday
Dec262015

Squat | WOD 12.26.15

Back Squat/Front Squat 

Performance
Back Squat 55%x 8-12 x 2, Front Squat 55% x 8-12 x 2

This is 55% of a 1RM so should be light enough for you to make 12 reps on all 4 sets today.  

Fitness
Back Squat: 2 x 4, Front Squat 2 x 4 

Load is 90% of what you used on Wednesday.

Post loads to comments.
Exposure 4/16
_____________________ 

AMRAP 12 Minutes:
30 Kettlebell Swings 53/35
20 Box Jumps 24/20
10 Toes-to-Bar

Post rounds and Rx to comments.

Our Christmas Day crew yesterday, getting the gift of fitness!

Holiday Schedule Changes  

TODAY (12/26):
Normal Schedule
CANCELLED: Yoga for Athletes, Active Recovery

Sunday (12/27):
Normal Schedule
CANCELLED: CrossFit Preschool

Thursday (12/31) New Year's Eve:
ON: 6am, 7am, 8am, 10am, 12pm, 4:30pm, 5:30pm
CANCELLED: 6:30pm, 7:30pm, 8:30pm, Active Recovery, Comp Class
Normal Open Gym hours

Friday (1/1) New Year's Day:
ON: 11am*(extra class), 12pm, 1pm, Open Gym from 3:30-8:30pm
CANCELLED: 6/7/8/10am, 4:30pm, 5:30pm, 6:30pm, 7:30pm, 8:30pm, CrossFit Kids
Evening Open Gym hours only 

2016 Look Feel Perform Better Challenge Check List

Are you participating in the 2016 Look Feel Perform Better Challenge? Complete the following steps by January 5th in order to participate and be eligible for prizes:

  • Sign your name on the big list in the community area of the gym.
  • Buy-in of $30 cash, given to Front Desk staff. 
  • Answer a few brief questions and submit your “before” photos here. These entries are private will not be published or seen by anyone other than us without your consent.
  • Perform the Test WOD and record your results. This WOD will be programmed on December 30th, but can easily be performed on your own at Open Gym.
  • Begin tracking points earned daily on the spreadsheet (which will be live soon!) based on how well you’re complying with the guidelines and submit 4 and 8 week check-in submissions.
  • Optional: Attend the bi-monthly LFPB Q&A Info Sessions at CFSBK. Each one will have a brief topical lecture and a Q&A. The dates for these sessions are 1/7, 1/21, 2/4, 2/18, 3/3, and 3/18. The first discussion on January 7th is titled, "Why Should I Care About Nutrition Anyway?"

_____________________ 
Wyclef Jean + CrossFit Torin Simpson 

Friday
Dec252015

12 Days of Christmas WOD

12 Days of Christmas 

For Time:
Complete like the song: do 1; then 2 and 1; then 3, 2, 1 etc. until the 12 Power Snatches
1 Deadlift 135/95
2 Front Squats 135/95
3 Shoulder-to-Overhead 135/95
4 Power Cleans 135/95
5 Push-Ups
6 Pull-Ups or Ring Rows
7 Kettlebell Swings 53/35
8 Pistols
9 Sit-Ups
10 Burpees
11 Wall Balls 20/10, 14/9
12 Power Snatches 135/95

Post time and Rx to comments.

A safer way to do high box jumps! If you remember Coach David's Inside the Affiliate article, "4 Common Exercises That Could Hurt Your Members," we said we weren't fans of max height box jumps onto hard boxes and stacks of bumpers. Our new foam plyo boxes and using go mats for variations less than 6" allows for safer jumping and missing.

Holiday Schedule Changes 

TODAY (12/25) CHRISTMAS:
ON: 9am* (extra class), 10am
CANCELLED: all other classes, including CrossFit Kids 
Open Gym is CANCELLED 

Saturday (12/26):
Normal Schedule
CANCELLED: Yoga for Athletes 

Sunday (12/27):
Normal Schedule
CANCELLED: CrossFit Preschool

Thursday (12/31) New Year's Eve:
ON: 6am, 7am, 8am, 10am, 12pm, 4:30pm, 5:30pm
CANCELLED: 6:30pm, 7:30pm, 8:30pm, Active Recovery, Comp Class
Normal Open Gym hours

Friday (1/1) New Year's Day:
ON: 11am*(extra class), 12pm, 1pm, Open Gym from 3:30-8:30pm
CANCELLED: 6/7/8/10am, 4:30pm, 5:30pm, 6:30pm, 7:30pm, 8:30pm, CrossFit Kids
Evening Open Gym hours only 

_____________________ 
Happy holidays to all those who are celebrating something!