Monday
Dec212015

Shoulder-to-Overhead | WOD 12.21.15

Shoulder-to-Overhead 

1 Press + 2 Push Press + 3 Push Jerk
Work up to a max for the day on the complex. Practice efficient re-racking of the barbell from overhead. Catching and moving directly into the next jerk is the ideal. 

Post loads to comments.
_____________________ 

30-20-10 Reps For Time:
Push Presses 115/75
AbMat Sit-Ups
Double-Unders 

The Push Press weight should be light enough for you to cycle efficiently, 2-3 sets for the 30, 1-2 for the 20, and unbroken for the 10. Perform the sit ups on a soft surface and with momentum. Sub for Double Unders is 15-10-5 Attempts/Makes.

Post time and Rx to comments.

Coach MeLo mid-(bench)press

Holiday Schedule Changes 

Thursday (12/24) CHRISTMAS EVE:
ON: 6am, 7am, 8am, 10am, 12pm
CANCELLED: 4:30pm, 5:30pm, 6:30pm, 7:30pm, 8:30pm, Active Recovery, Comp Class
Normal Open Gym hours 

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

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 

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.

_____________________
Is Mast Brothers a Hoax? Vanity Fair
Cool Things in Slow Motion 

Sunday
Dec202015

Clean | WOD 12.20.15

Clean

Performance
15 minutes, Every Minute on the Minute:

1-2 Kipping Muscle-Ups
3 Hang Power Cleans 135/95

Fitness
15 minutes, Every Minute on the Minute: 
3 Deadlifts + 2 Hang Power Cleans + 1 Jerk (as heavy as possible)

Post work and Rx to comments.
Exposure 1/8

David, in an excellent front rack position

Upcoming Schedule Changes

TONIGHT (12/20):
Open Gym is CANCELLED. 

Thursday (12/24) CHRISTMAS EVE:
ON: 6am, 7am, 8am, 10am, 12pm
CANCELLED: 4:30pm, 5:30pm, 6:30pm, 7:30pm, 8:30pm, Active Recovery, Comp Class
Normal Open Gym hours 

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

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 

Check Out Anti-Gravity at 2pm Today! (or Tuesdays at 7:30pm)

Is your kip krap? Are you muscle-ups more like muscle downs? Are your pistols mere pop guns? Coaches Noah and Arturo have designed Anti-Gravity: an hour-long gymnastics strength, skill, and conditioning class.

The class will focus on the gymnastics skill and strength components that are most commonly demanded in CrossFit workouts, using a variety of skill exercises, progressions, weighted and strict practice, and other techniques to teach, develop, and perfect your bodyweight movements. Our goal is to improve not only skill, but gymnastic work capacity and muscular endurance. 

When: Tuesdays at 7:30PM and Sundays at 2PM 
Cost: This counts as a regular group class

Each class will consist of skill work, strength development, conditioning, and flexibility training. Every class will include dedicated strength work and a WOD, so its intention is to be a complete workout of the day on its own.

Email Noah [at] CrossFitSouthBrooklyn.com or Arturo [at] CrossFitSouthBrooklyn.comwith any questions!

_____________________
An Unbelievable Story of Rape The Marshall Project 

Saturday
Dec192015

Squat | WOD 12.19.15

Back Squat/Front Squat 

Performance
Heavy: Back Squat 50%x 8-12 x 2, Front Squat 50% x 8-12 x 2

This is 50% of a 1RM so should be light enough for you to make 12 reps on all 4 sets today.  

Fitness
Back Squat: 2 x 3, Front Squat 2 x 3 

Load is 90% of what you used on Wednesday's first exposure of the cycle.

Post loads to comments.
Exposure 2/16
_____________________ 

Alternating with Partner for 15 minutes:
10 Toes-to-Bar or Hanging Knee Raises
10 Push-Ups
10 Kettlebell Swings 32/20

Post rounds and Rx to comments.

Coach Whitney leading an evening class through movement prep

  • Want to try something other than group class today? Check out Yoga for Athletes at 10am, Active Recovery at 11am, or Open Gym from 2-4pm!
  • SCHEDULE UPDATES: Open Gym is CANCELLED tomorrow night.

Have You Ordered Your 2016 Dog Calendar Yet?

The 2016 Dogs of CFSBK calendar features your favorite gym mutts! All proceeds go to PupStarz Rescue, a foster rescue started by our own Robyn O'Brien. Both the desk calendar and wall calendar are available for a cash donation of $25 or more. A limited number of calendars are on their way to the gym but they are sure to run out quick. Never fear, you can place your order by filling out this online form, or sign up at the Front Desk. Pre-paying at the Front Desk will guarantee your copy. Orders will be taken until Christmas Day. Email breebree [at] mindspring.com (the superstar behind the calendar!) for any questions.

_____________________ 
16-Year-Old Sprints Right Into Professional Track The New York Times
Cormac McCarthy's Verison of 'Home AloneThe Awl

Friday
Dec182015

Rest Day

Three generations of Reingolds are part of the CFSBK community! 

  • THERE IS SO MUCH STUFF IN LOST AND FOUND. Seriously, we're confused. Are you leaving the gym to join a nudist colony? Pick up your stuff, or we're donating it to those who need it more than you.
  • Steph M.'s company just opened a blowout/styling salon in Williamsburg and they're offering 50% off appointments through December. Check out Amika Styleblow, on 204 Wythe Avenue!
  • SCHEDULE UPDATES: Open Gym is CANCELLED this Sunday night.

There Are Still a Couple Openings in the Starting Strength Program (formerly known as Strength Cycle)!

Upcoming Program Times and Dates:
A cycle: Beginners, 7pm Mon/Wed and 6pm Fri | Monday Jan 4th-Friday Feb 26th (1 space left)
B cycle: Intermediate, 7pm Tues/Thurs and 10am Sun | THIS OPTION IS FULL
C cycle: Morning beginners, 6:30am Mon/Wed | THIS OPTION IS FULL
D cycle: Continuing Education, 6pm Mon/Wed | Monday Jan 4th-Wed Feb 24th (1 space left)
E cycle: Late mornining, all levels, 10am Mon/Thurs, co-taught by Coach Margie | THIS OPTION IS FULL

Each cycle will culminate in a CrossFit Total on Sunday, February 28th.

Class Sizes: Space is limited to 4-8 participants
Class Length: 90 minutes 

Cost: 3x Per Week Cycles:
$300 paid upon registration and then another $300 at the halfway point
Cost: 2xW Cycles:
$200 paid upon registration and then another $200 at the halfway point 

Group Class/Open Gym/Active Recovery/Yoga/Pilates Add-On Option!
This add-on membership allows our 2x/week Starting Strength Program to attend two additional classes per week, outside of the regularly scheduled strength cycle classes. This includes group classes, open gym, and Active Recovery/Yoga/Pilates. 

Price is $100 per four weeks, first bill due at sign-up and second bill ($100) charged automatically to the card on-file four weeks later. Register here!

If anyone is confused as to which cycle they belong in or has any questions, they can contact Jeremy directly at Jeremy [at] CrossFitSouthBrooklyn.com to discuss placement. 

_____________________
Stop Being So Self-Conscious The Atlantic
Can Fear Really Be 'Bloodcurdling'? Newsweek 

Thursday
Dec172015

Overhead Squat | WOD 12.17.15

Paused Overhead Squat 

2-2-2-2-2
Work up to a heavy double, holding the bottom for a 2-count each rep. 

Post loads to comments.
_____________________ 

A: Jump Rope Practice
Fitness: 10 minutes working on Double-Unders
Performance: "Annie" 

B: 10:00 Row for Max Meters 

Post work/time to comments.
Compare "Annie" times to 7.31.14

Coach Noah's CrossFit Teens getting their flex on last week. Learn more about this awesome program below!

  • Get your yoga on with Jaclyn this morning at 9am! Whether you're a seasoned practitioner or brand new to a yoga mat, Jaclyn will offer plenty of options so everyone feels challenged yet still comfortable in this Vinyasa flow class. 
  • The Iron Maidens Raw Open 2016 is officially SOLD OUT. Nice work, strong CFSBK ladies! We can't wait to see you wow us with your gainz in the New Year!
  • SCHEDULE UPDATES: Open Gym is CANCELLED this Sunday night.

Have You Heard About Our CrossFit Teens Program Yet?!

Have a teenager who is looking to gain a competitive advantage in their sport, improve their fitness, learn new skills, and have fun in a supportive, social environment? CrossFit Teens is a strength and conditioning program that is specifically designed for teenagers and helps them develop a lifelong love of fitness. In a group setting, teens participate in fun and engaging workouts that deliver measurable results and prepare them to be well- rounded athletes. The workouts consist of constantly varied, functional movements that deliver a fitness that is broad, inclusive and general and scalable for any participant at any level. 

Classes will begin with a warm-up and icebreaker-style question. Each class will include skill practice and a strength development aspect, specifically designed to be accessible and appropriate to teenaged athletes. Classes will finish with a WOD, or Workout of the Day, designed to test work capacity, endurance, skill, and strength in a fun, competitive, but inclusive environment. As the school year starts, post-class homework time will be included to take advantage of the increased mental capacity brought about by movement and physical exertion.

Schedule:
Tuesdays: 4:30p - 5:30p
Thursdays: 4:30 - 5:30p

Pricing:
Single Class Drop-in: $35
10 pack: $300 ($30/class)

Sign up here!

Questions? Email Coach Noah at Noah [at] CrossFitSouthBrooklyn.com for more information!

CFSBK's 2016 Dog Calendars Make Great Holiday Gifts!

The 2016 Dogs of CFSBK calendar features your favorite gym mutts! All proceeds go to PupStarz Rescue, a foster rescue started by our own Robyn O'Brien. Both the desk calendar and wall calendar are available for a cash donation of $25 or more. A limited number of calendars are on their way to the gym but they are sure to run out quick. Never fear, you can place your order by filling out this online form, or sign up at the Front Desk. Pre-paying at the Front Desk will guarantee your copy. Orders will be taken until Christmas Day. Email breebree [at] mindspring.com (the superstar behind the calendar!) for any questions.

_____________________ 
7 Reasons to Start Your Day with Lemon Water Cleveland Clinic 
Bed Spaghetti, Everyone Eats Alone 

Wednesday
Dec162015

Squat | WOD 12.16.15

Back Squat/Front Squat 

Performance
Heavy: Back Squat 80% x 1 x 2, Front Squat 80% x 1 x 2 

Back Squat first then move directly into Front Squat. On heavy days (like today), hit the required reps and leave it there. These should feel almost too easy for the first few weeks. On volume days, aim to hit at least 8 reps, pushing the set up to a max of 12. End the set 2-3 reps shy of failure however. 

Fitness
Back Squat: 2 x 3, Front Squat 2 x 3 

Back Squat first then move directly into Front Squat. Start the first week light enough to make all the reps without too much difficulty. The goal is to increase the reps by 1 for three weeks using the same weight. If you tested a 3RM at the end of last cycle then start with a weight slightly below it and aim to use that weight for your 2x3 in week 4. 

Post loads to comments.
Exposure 1/16
_____________________ 

5 Rounds, Not For Time, as heavy as possible:
6-8 Weighted Chin-Ups
10-12 Dumbbell Bench Press
3 Box Jumps, as high as possible (step down) 

Use the foam plyo boxes. If you want to do less than a 6" increment on your jump, jump off a few Go Mats

Post work and Rx to comments.

Seth S. was working in Toronto last week and enjoyed a few days of classes at a great gym, CrossFit 416. In the pic above, he's with gym owner and coach, Dan Visentin, and coach, Rachel Koo. He says CrossFit South Brooklyn’s great reputation was well known to these guys, and that they follow the blog!

Don't Miss Tonight's 2016 Look Feel Perform Better Challenge Info Session and Q&A Meeting 

It’s that time of year again... New Year's Resolution time. While we believe it’s best to make choices in accordance with your goals and values all of (or at least most of) the time, we recognize that many of us use markers like the beginning of the year to kick-start positive changes. This year’s Challenge will follow a similar model to last year. There are two levels that you can choose to participate from. 

  1. With Level 1, you’ll focus primarily on food quality and eating from a large spectrum of whole foods (lean proteins, veggies and fruits, whole grains, and legumes). This is a perfect place to start if you’re new to healthy eating or are having to re-learn what that means for you.
  2. With Level 2, you’ll be tracking macronutrients and focusing on eating particular quantities of them, adjusting along the way as necessary.  

This year is a longer Challenge than we’ve done in a while—12 weeks instead of just 6. The reason behind this is that while extreme actions can bring rapid results, we’ve seen this often result in a “crash” where the individual rebels against the limiting factors of extreme dietary challenge. We’d rather you have more inclusive food options and change a few manageable things over a longer period than change many things for six weeks only to get lost in a haze of bagels, beer, and chocolate cake once the Challenge ends. 

Who? The entire CrossFit South Brooklyn Community. 

What? A 12-week challenge meant as a collective kick-start toward healthier nutrition and recovery habits.

Where? Right where you are. You’re encouraged to organize “rest day dinners” either in your homes or out at restaurants with fellow participants. There will be twice monthly (non-mandatory, but helpful) LFPB Challenge Meet-Ups at the gym in addition to the online forums that you can look to for daily support. The key to success is not sweeping immediate change but rather consistent practice each day.

When? There is an Info Session and Q&A tonight at 6:30pm in the Annex, where Kettlebell Kitchen will be serving free food! Here we’ll further outline the Challenge and answer any questions you have. The dates of the Challenge are from Saturday 1/2/16 through Saturday 3/26/16. We’ll also be hosting a Community Potluck Dinner on 1/23/16 where you can meet and greet with fellow SBKers and sample some delicious ways they keep on track with their food choices. 

What will I need? For Level 1, only a desire to begin to make better food choices. For Level 2, you’ll need a food scale and a set of measuring cups and measuring spoons since you’ll be measuring out servings of lean protein, clean carbs, veggies, and fats. Whichever level you choose you should plan to do a bit of food shopping and prep beginning the first week to make good food choices easy. 

Why? To look, feel, and perform better! And, for some sweet prizes!

Wait, did you say prizes? Yes. The grand prize for both the men’s and women’s category is two months of FREE unlimited training at CFSBK, a $530+ value! There are also 2nd and 3rd place prizes for the men’s and women’s categories. Last year there was more than $2000 total value in cash prizes and gifts including a free month of dinners from Kettlebell Kitchen, gift cards to Lululemon, grass-fed steaks from Herondale, and lots of other great stuff too. This year looks to have more of the same awesomeness.

Additionally, Kettlebell Kitchen is extending a 15% discount throughout the Challenge to all CFSBK members who are participating! 

Alright, you’re in? Great!

How To Participate:

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 according to the guidelines on the Look, Feel, Perform Better website (coming soon). 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.
  • Track points earned daily on the spreadsheet based on how well you’re complying with the guidelines and submit 4 and 8 week check-in submissions.
  • Complete your Post Challenge submission by 3/28/16 at the end of the Challenge.

See you at The Look, Feel, Perform Better Challenge Info Session TONIGHT at 6:30pm in the Upstairs Annex! Kettlebell Kitchen will be there serving free food.

_____________________ 
11 Things You Should Never Say to a CrossFit Addict Shape
2015 Reebok CrossFit Invitational CrossFit 

Tuesday
Dec152015

Rest Day

Eduardo, with another gem in our series of Best Faces You Guys Made at Fight Gone Bad! | Photo by Thomas H.

  • Want to try something other than group class today? Check out Active Recovery at 6:30pm, Pilates with KH at 7:30pm, or AntiGravity at 7:30pm.
  • SCHEDULE UPDATES: Open Gym is CANCELLED this Sunday night.

The 2016 Look Feel Perform Better Challenge Info Session and Q&A Meeting Is This Wednesday at 6:30pm

It’s that time of year again... New Year's Resolution time. While we believe it’s best to make choices in accordance with your goals and values all of (or at least most of) the time, we recognize that many of us use markers like the beginning of the year to kick-start positive changes. 

Who? The entire CrossFit South Brooklyn Community. 

What? A 12-week challenge meant as a collective kick-start toward healthier nutrition and recovery habits.

Where? Right where you are. You’re encouraged to organize “rest day dinners” either in your homes or out at restaurants with fellow participants. There will be twice monthly (non-mandatory, but helpful) LFPB Challenge Meet-Ups at the gym in addition to the online forums that you can look to for daily support. The key to success is not sweeping immediate change but rather consistent practice each day.

When? The Info Session and Q&A is this Wednesday 12/16 at 6:30pm in the Annex, where Kettlebell Kitchen will be serving free food! Here we’ll further outline the Challenge and answer any questions you have. The dates of the Challenge are from Saturday 1/2/16 through Saturday 3/26/16. We’ll also be hosting a Community Potluck Dinner on 1/23/16 where you can meet and greet with fellow SBKers and sample some delicious ways they keep on track with their food choices. 

Learn more here.

Seeking New Managing Editor for Your Favorite Blog

CFSBK Managing Editor Kate R. is heading back to Montana for five months starting in the middle of January and we are considering filling her position with a new editor. We will only fill the position if we find the right person. Maybe that person is you!

We’ve had several people tell us they joined CFSBK because they loved our blog and the kind of community and professionalism it reflects. Maintaining a popular blog has been a huge priority for us since the beginning, and we’ve been posting daily content since Day One. The blog is the primary means by which people get information about our gym.

On top of managing content on the blog, the Managing Editor maintains a consistent style guide for all our written materials, solicits and edits articles from our coaching staff, and writes interviews with community members and staff. It’s important that the Editor is an active member of the community.

Details

  • Part-time, between 7-10 hours a week. Compensation will be commensurate with experience, and includes a comped membership.
  • Posting daily blog posts before midnight according to the blog's Style Guide, with an accompanying photo from our Flickr account.
  • Posting and maintaining event and program pages (and all other pages).
  • Posting and maintaining schedule changes on the Class Schedule page, and staying on top of last-minute changes and closures.
  • Managing the gym's Flickr account and ensuring photography needs are taken care of for relevant events.
  • Daily communication with Coach David, and occasional check-in meetings.

Requirements

  • Self-directed, independent working style, with willingness to take initiative in getting the necessary information for daily posts and events.
  • Strong writing and editing skills, and attention to formatting style guidelines.
  • Strong attention to detail and ability to quickly and frequently assimilate a large amount of information.
  • Familiarity with Squarespace or proven ability to quickly learn a new CMS.
  • Staying on top of 10-25 emails a day and responding in a professional manner within 24-48 hours to most correspondence. Regular correspondence with Coach Fox regarding programming and other coaches regarding selling out our various programs.
  • Staying on top of all gym events and corresponding with our Events Coordinator. Promoting events in a clear, creative manner.
  • Weekly maintenance of various forums and ability to repurpose material for daily blog posts (including Travel Gym Recommendations and CFSBK Classifieds).
  • Willingness to take initiative in creating new blog material, including soliciting articles from coaches and interviewing members of the community.
  • Willingness to acquire a strong historical knowledge of CFSBK through researching past posts.
  • Enthusiasm for the CrossFit community in general and the CFSBK community in particular. Clear understanding of CFSBK's ethos.
  • Video and photography skills a plus, but not required.

To Apply

Email both Coach David (David [at] CrossFitSouthBrooklyn.com) and Kate (Katharine [at] CrossFitSouthBrooklyn.com) with "Managing Editor" in the subject line. Include a brief cover letter and your resume, along with three suggested article/interview or creative blog material ideas. Please include any relevant clips too. 

We will accept applications through December 20th, and will start interviewing potential candidates at the end of this month and beginning of January.

The key requirement for this position is loving the gym and CrossFit. To that end, we are only hiring from within the CFSBK community. 

_____________________ 
Take a Breather WNYC
Save the Planet. Eat Ugly. The New York Times