Push Press

Work up to a heavy double in 12 minutes.

Goal is no failing. Work on creating an active, rock solid rack with the shoulders shrugged up and pushed forward slightly to support the bar. Try to focus all of your leg and hip drive through a rigid torso straight into the bar.

Post loads to comments.
Push Press e4/6

As Many Rounds as Possible in 8 Minutes of:
15 Kettlebell Swingsm 53/35
10 Push Presses 115/75
5 Toes to Bars

Post rounds completed and Rx to comments.

Check out our new "events wall" next to the Front Desk

Yoga for Athletes at CFSBK

Do you consider yourself too inflexible or inexperienced to try yoga because you're not one of those "naturally" bendy-kinda-people? Are your tight shoulders keeping you from finding a good overhead squat position? Are your hips and hamstrings begging for a bit of attention? Do you sit in a chair for long period of time? You get where this is going...

These ongoing Yoga for Athletes classes, designed and taught with the CrossFitter in mind, will allow you to start exactly where you are and build a foundation that supports your WODs, weightlifting, and overall quality of life. We'll learn and practice basic postures, focusing on the alignment and action of the body. Through a variety of standing, seated, kneeling, prone/supine poses, and even some inversions, the whole body will be stretched, moved, challenged, and restored. With consistent yoga practice over time, you can expect to increase your balance, improve coordination, develop more range of motion, create control of your breath, and calm the mind.

Where:  CrossFit South Brooklyn's Upstairs Annex
When:   Thursdays at 6:30PM
              and Saturdays at 10:00AM
PricingDrop-In: $20 Purchase Here
              5-Class Card: $85 ($17/class) Purchase Here

All payments will now go through Zen Planner. Please sign in at the Front Desk before coming upstairs to class!
Class is open to CFSBK members and non-members.

People with previous yoga experience are encouraged to attend, as modifications and variations will be provided for all levels.

Email whitneymhubbard(AT)gmail(DOT).com with any questions or concerns. You can also click this link to Whitney's website and blog, YogaPeel, if you want to find out more about her yoga background/certification, inquire about private and semi-private sessions, or see where and when else she is teaching in the neighborhood.

Help Inside the Affiliate Win a Contest!

There's a new post on ITA about programming strategies. Learn everything you ever wanted to know about how and why we program the way we do at CFSBK. If you train at our gym, we recommend reading this!
More importantly though, we need your help! Breaking Muscle is having their 2014 Top 10 Fitness Blog contest, and we want to WIN. Well, that might be a stretch, but we'd love to get nominated. Please visit this link to nominate us in the Comments. We will be forever grateful to you and give you lots of hugs and kisses. Really.

What Your Deadlift to Squat Ratio Can Tell You About Your Olympic Lifts Breaking Muscle
The CrossFit Level 1 Training Guide



Performance: 5/3/1 "1 Week"
75%x1, 85%x1, 95x1+

Loss of a neutral back position will automatically end your rep out.

Fitness: 1x5 Linear Progression
Add 5-10lbs from last week's exposure.

Post loads to comments.

As Many Rounds as Possible in 7 Minutes of:
25 Double Unders
3 Thrusters, 155/105

Today's thrusters should be strictly, jerking is a no rep!

Post rounds completed and Rx to comments.

Coach Nick Coxwains Robert F in a solit Paleo Chair at CRASH Bs

Potluck, LFPB and a New Challenge

Thanks to everyone who came out to the potluck yesterday! We had about 90 folks come through the gym and brought lots of tasty food and tastier booze. Big thanks to cruise director Mare L for organizing the potluck and Coach Fox for organizing and seeing through the entire LFPB Challenge. We even had farmer Jerry from Herondale there to talk CSA with interested members.

2014 LFPB Winners
1. Nick F & Shaye L
2. Dave & Sarah E
3. Evan E & Elyse B

Also shout out to CFSBK Hoodie recipient and serious CFSBK OG Steph P who was in our FIRST foundations cycle ever in 2008 and has brought countless new CFSBKers with her.

Follow up Challenge
Everyone who filled out the post challenge write up is entered into our follow up challenge which extends through June 1st. Essentially we want to see how well people can adopt long term healthy behaviors from the challenge and continue onwards with their progress. The challenge will be judged on another set of "after" pictures and a write up indicating how they implemented and stuck to their new plan. Top prizes are one free month of training for top male and female.
The "Knees Out" Cue


WOD 2.21.14

For Time:
1000m Row
50 Wall Ball Shots
1100m Run

Post time and Rx to comments.

10 Minutes NFRs of:

5 Handstand Kick-Ups against a wall or freestanding
Accumulate :30 in an L-Sit

2 Wall Walks
Accumulate :30 in an L-Sit

Grace R is a pious CrossFitter and writes her numbers on the board before going home

Paleo Potluck Tonight!

Starting at 7:00pm we'll be hosting our second potluck of the season.  Not only will we be crowning the top three folks from the LFPB Challenge, we'll also be talking about our addendum "bonus challenge" to provide more support and accountability moving forward. We'll also have some of our CSA farmers in the house so you can meet where you're meat comes from and learn about the farms that CFSBK has partnered with. Everyone is welcome and encouraged to come.   Can't wait to see you all!

Meditation transforms roughest San Francisco schools
Two trends that will kill CrossFit


Rest Day

Lauren's Goblet Squats

Hiring Front Desk Staff

CFSBK is looking for new talent to staff the 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 are open to talk to new folks if they've got good people skills and are committed to joining the gym.  On top of an hourly wage, FD staff will also receive a comped membership. We are looking for people who can devote at least 2-4 days of their week to FD and can commit to 6 months of work with us barring extenuating circumstances.

Please email info(AT) to inquire.

CFSBK Endurance Program Benchmark Session Tomorrow

Come join Mike O for this free time trial session we'll be holding in Prospect Park tomorrow starting at 1pm. Athletes interested in our upcoming endurance program will be led through some warm-ups and then will benchmark their 5K or 1 Mile run. For more information on this event, please click here.
The Test of Fitness


WOD 2.19.14


"Nasty Girls"
3 Rounds for time of:
50 Air Squats
7 Muscle Ups
10 Hang Power Cleans, 135/95

There is a 12 minute cap on this workout.


With a partner, altnernate rounds for max work in 25 minutes of:
5 Clean and Jerk 115/75
10 Kipping Pull-Ups (or Jumping C2B Pull-Ups)
15 Air Squats

Post time or rounds completed and Rx to comments.

Sneak Peak Inside CrossFit South Brooklyn

CFSBK Snow Shoe Trip

On Saturday, March 1st, local outfitter Gear to Go will guide us on a snowshoe hike on Bear Mountain, 1.5 hours from NYC, where we’ll hike around historic Hessian Lake and then climb to the top where we’ll take in amazing views of the Hudson Highlands.  Not familiar with snowshoeing?  Basically, it allows you to travel to areas that would otherwise be impossible to reach in Winter but if you can walk, you can snowshoe.  Exertion level will be moderate, suitable for anyone who exercises at least 1-2 times per week.

$80 per person includes:

  • all equipment -- snowshoes, trekking poles, crampons, and MicroSpikes, as appropriate for the day’s conditions
  • roundtrip transportation from CFSBK
  • breakfast and on-trail hot cocoa

This cost reflects a 15% CFSBK discount off Gear to Go’s normal prices!

We must have a minimum of 8 people for the trip to be a GO!

Eva T, Nicole and Annie S do "Nasty Girls"


Low Bar Back Squat

Performance: 5/3/1 "1 Week"
75%x1, 85%x1, 95%x1+

Fitness: 2x10
Linear Progression

Post loads to comments.
LBBSQ e3/6

5 Rounds, each for time of:
10 Burpees
20 Russian Kettlebell Swings
10 Burpees

Rest about 2 minutes between sets.

The C.R.A.S.H.-B Sprints in Boston


CRASH B Results

First Name Last Name Rank Time Ave. Split Ave. SPM
Tom Altier 5 7:30.1 1:52.5
Michelle Berrios 16 8:49.9 2:12.5 31
Brad Devendorf 1 7:09.5 1:47.3 32
Robert Fasone 11 8:15.0 2:03.7 31
Judith Geis 13 8:21.2 2:05.3
Mel Lloyd 17 8:54.2 2:13.5 26
Sarah Marquez 7 7:34.6 1:53.6 30
Katie Mears 4 7:29.9 1:52.4 30
Joe Mefford 3 7:18.3 1:49.5 31
Adele Myers 18 8:54.8 2:13.7 27
Charlie Nagle 9 7:59.9 2:00.0
Erica Nofi 15 8:35.9 2:09.0 27
Robyn O’Brien 10 8:13.4 2:03.3 30
Ruth Pardee 8 7:58.4 1:59.6 29
Charmel Rogers 2 7:09.8 1:47.4 29
Elisabeth Snell 14 8:21.8 2:05.4 26
Juliana Vail 12 8:15.4 2:03.9
Mike West 6 7:31.0 1:52.7 28
Sam Wright 19 9:09.0 2:17.2 29

Rival Industries Sweet Talk the Public NYT


Rest Day

Akoto is NOT giving up her Kettlebell

Fundamentals, Virtuosity and Mastery

An Open Letter To CrossFit Trainers
By Greg Glassman, CrossFit Journal, August 2005

In gymnastics, completing a routine without error will not get you a perfect score, the 10.0—only a 9.7. To get the last three tenths of a point, you must demonstrate “risk, originality, and virtuosity” as well as make no mistakes in execution of the routine.

Risk is simply executing a movement that is likely to be missed or botched; originality is a movement or combination of movements unique to the athlete—a move or sequence not seen before. Understandably, novice gymnasts love to demonstrate risk and originality, for both are dramatic, fun, and awe inspiring— especially among the athletes themselves, although audiences are less likely to be aware when either is demonstrated.

Virtuosity, though, is a different beast altogether. Virtuosity is defined in gymnastics as “performing the common uncommonly well.” Unlike risk and originality, virtuosity is elusive, supremely elusive. It is, however, readily recognized by audience as well as coach and athlete. But more importantly, more to my point, virtuosity is more than the requirement for that last tenth of a point; it is always the mark of true mastery (and of genius and beauty).

There is a compelling tendency among novices developing any skill or art, whether learning to play the violin, write poetry, or compete in gymnastics, to quickly move past the fundamentals and on to more elaborate, more sophisticated movements, skills, or techniques. This compulsion is the novice’s curse—the rush to originality and risk.

The novice’s curse is manifested as excessive adornment, silly creativity, weak fundamentals and, ultimately, a marked lack of virtuosity and delayed mastery. If you’ve ever had the opportunity to be taught by the very best in any field you’ve likely been surprised at how simple, how fundamental, how basic the instruction was. The novice’s curse afflicts learner and teacher alike. Physical training is no different.

What will inevitably doom a physical training program and dilute a coach’s efficacy is a lack of commitment to fundamentals. We see this increasingly in both programming and supervising execution. Rarely now do we see prescribed the short, intense couplets or triplets that epitomize CrossFit programming. Rarely do trainers really nitpick the mechanics of fundamental movements.I understand how this occurs. It is natural to want to teach people advanced and fancy movements. The urge to quickly move away from the basics and toward advanced movements arises out of the natural desire to entertain your client and impress him with your skills and knowledge. But make no mistake: it is a sucker’s move. Teaching a snatch where there is not yet an overhead squat, teaching an overhead squat where there is not yet an air squat, is a colossal mistake. This rush to advancement increases the chance of injury, delays advancement and progress, and blunts the client’s rate of return on his efforts. In short, it retards his fitness.

If you insist on basics, really insist on them, your clients will immediately recognize that you are a master trainer. They will not be bored; they will be awed. I promise this. They will quickly come to recognize the potency of fundamentals. They will also advance in every measurable way past those not blessed to have a teacher so grounded and committed to basics.

Training will improve, clients will advance faster, and you will appear more experienced and professional and garner more respect, if you simply recommit to the basics.

There is plenty of time within an hour session to warm up, practice a basic movement or skill or pursue a new PR or max lift, discuss and critique the athletes’ efforts, and then pound out a tight little couplet or triplet utilizing these skills or just play. Play is important. Tire flipping, basketball, relay races, tag, Hooverball, and the like are essential to good programming, but they are seasoning—like salt, pepper, and oregano. They are not main courses.

CrossFit trainers have the tools to be the best trainers on earth. I really believe that. But good enough never is, and we want that last tenth of a point, the whole 10.0. We want virtuosity!!

Kipping Pull-Ups with Jeff Tucker
Just Squat
The ascent of Alex Honnold