Kate R.’s photoset from Iron Maidens is now up on Flickr. So much greatness! 

Iron Maidens 2018 Results

Thanks again to all who competed, donated, volunteered, and came out to cheer on Saturday. Iron Maidens competitors raised just over $27,000 to fund the Stay Strong Scholarship, which will continue to send students from Grace Outreach to college. You can still donate here!

We’ve listed the top three lifters in each weight class below.

Lifter/Raw Total

123lbs
1. Coach JB: 670
2. Mandy Moreno: 625
3. Nicole Ashley: 592.5

132lbs
1. Katie Hejtmanek: 735
2. Leah Armstrong: 495
3. Michelle Berrios: 482.5

148lbs
1. Charlie Nagle: 772.5
2. Kayleigh Rose: 767.5
3. Amy Muckerman: 667.5

165lbs
1. Rachael Johnson: 710
2. Halston Bruce: 697.5
3. Thaisa Lemos: 625

165+
1. Morit Summers: 885
2. Lorin Blake: 835
3. Shannon Dias: 790

Best Overall Lifter (Wilks Score)
Coach JB: 413.35

Follow these links to see the full meet results in PDF: 123, 132, and 148 lb classes; 165 and 165+ lb classes

________________
Yesterday’s Results Board: Bench Press / Front Rack Step-Ups | NFT Work
Supplements 101 Athlete Daily
Toynbee Tiles Atlas Obscura

Back Squat + FRONT SQUAT / 3-Point Dumbbell ROW SUPERSET*

A1) Back Squat + Front Squat:
3 x 10

A2) 3-Point Dumbbell Row:
3 x 10

*Perform 2 work sets of Back Squats followed by 1 work set of Front Squats. Each Squat set is supersetted with Dumbbell Rows. Rest 30 seconds to a minute between movements.

Post loads to comments.
Exposure 1 of 8

_____________________

Performance
Every Minute on the Minute x 18 (9e):
1) Ring Muscle-Ups
2) Rest

After warming up, perform a max set of unbroken Muscle-Ups on the first round. Then aim to make roughly 80% of that on the following 8 sets. So if you do an unbroken set of 5 to open up, aim for unbroken sets of 4 for the remainder of the rounds.

Fitness
Every Minute on the Minute x 18 (6e):
1) 5 Strict Chest-to-Bar Chin-Ups (use assistance/resistance as needed)
2) 5 Strict Dips or 5-10 Close Grip Push-Ups
3) 10 Body Saws on Rower

Post work to comments.

Get Started with Brazilian Jiu Jitsu at CFSBK!

Hey, good news: We’ve pushed back the start date of our BJJ Fundamentals class to give you some more time to sign up! 

Brazilian jiu jitsu (BJJ) is a full-contact grappling style that prioritizes strategy over brute force. Literally translating to the “soft” or “pliable” (jiu) “style” (jitsu), it is often thought of as the chess of martial arts. BJJ is, at its core, a self-defense system that employs positional advantages, joint locks, and chokes to defend against an opponent or attacker in an assertive and elegant manner. You needn’t be stronger than your opponent to subdue them, which makes BJJ one of the most practical and effective martial arts for all ages and sizes. There is no striking in Brazilian jiu-jitsu. This is a submission grappling art based on efficiency of movement, leverage, and timing.

Fundamentals is your jiu-jitsu starter pack. The course is geared towards anyone intrigued by BJJ but unsure where to begin, anyone who wants to become better acquainted with dynamic movement on the ground, and anyone who could use a review to jump back into it. This will be an 8 week course with 1 class per week. Classes will cover the basic body mechanics and techniques used in Jiu jitsu. Come dressed in standard work out garb (leggings, spats, shorts that won’t fall off) and be advised that the sweat you leave with may not be your own. No zippers, no claws, no jewelry! By the end of the course, you will be at the point where you can walk into a live-sparring Jiu Jitsu class without reservation.

Days & Times

June 17th to July 8th
Sundays from 1:30 to 3:00pm

Pricing

$100 (1 class per week)

About the Coach

Callie Brennan is a brown belt in Brazilian jiu-jitsu under Team Fabio Clemente. Callie has been training and competing for the past 7 years. She began teaching beginner and intermediate students under the guidance of Pan American champion Babs Olusanmokun and multiple time World and Pan American champion Dominyka Obelenyte. Callie has competed locally and internationally winning gold at American Nationals as a white belt, the Montreal IBJJF Open at blue belt, and New York IBJJF Open at purple belt in her weight. She also medaled in the Abu Dhabi Pro Trials at blue belt.

Callie recently founded Rag Doll Camps with her training partner and coach, Dominyka Obelenyte, with a mission to close the gender gap in the sport. She also teaches privately. Callie initially began CrossFit to supplement her jiu-jitsu practice, and she is looking forward to sharing it with the CFSBK community!

Feel free to contact Callie directly with any questions!

REGISTER HERE!

_____________________
Yesterday’s Results Board: Rest Day
Fitness Fights Cancer CrossFit Journal (vide0)
Deadlift Mechanics Starting Strength

Clean

Performance
Every Other Minute on the Minute x 20 (10 Sets):
Clean

Build to a heavy single for the day. Not necessarily a new 1RM. The goal is no misses.

Fitness
Every Other Minute on the Minute x 20 (10 Sets):
2 Clean Deadlifts (3 seconds down) + 1 Power Clean + 1 Front Squat

If you’re newer to the lifts, then choose the Fitness option and work on pulling strength from the floor. Use a weight that allows you to hit perfect positions.

Post loads to comments.
Exposure 1 of 8

_____________________

Partner AMRAP 12 Minutes:
12 Alternating Dumbbell Power Snatches
12 Sit-Ups

Partners alternate complete rounds of the couplet.

Post rounds, reps, Rx, and partner to comments.

Humans of Starting Strength: David Linetsky

The Starting Strength Program is a cornerstone of CFSBK’s culture. Over the past month or so, we’ve been bringing you some Humans of New York-style interviews with our Starting Strengthers. Who are these intrepid powerlifters? What brings them together? What is Starting Strength Program like? How is it different from other classes?  What kind of funny stuff does Coach Jeremy say in class? Let’s find out! In the last installment, we talked to Anise F. This time, let’s get to know David L. a little better…

What are some differences between Starting Strength and CrossFit group class? Were any a surprise to you?

Obviously, the focus is much narrower–rather than continually learning new skills and movements, you focus on just the major barbell lifts and a few accessory exercises. Everything you do is focused on the goal of getting stronger. It’s amazing how quickly you make progress when you narrow your focus like that. The other big difference that I didn’t expect was the personalized programming and coaching. Because it’s a small class, and Jeremy watches every lift, he really gets to know you and what you’re capable of, allowing him to program specially for you. After a working with Jeremy for a while I came to really trust that he knew my abilities, which has really helped me be more confident, especially when things get really heavy.

What’s the culture like?

The culture is great. You lift with the same people every class for weeks or months a time, so you get to know each other really well. And because you spend a lot of time between sets resting and watching your classmates lift, you get a lot of time to talk to and encourage each other. It inevitably ends up being extremely entertaining. But beyond just being fun, your rackmates really help motivate you. There’s a real sense of joint progress and accountability that is incredibly motivating.

Were there any major challenges (physical or mental) that you had to overcome?

Pushing through performance plateaus has been a major challenge, both physically and mentally. Several times over the last couple of years I’ve felt like I’d reached my absolute limit on a lift, hitting a weight or number of reps I just didn’t think I could exceed. When I’m at a plateau, just walking up to the bar for a set can be a challenge. The support of your rack mates, and trust in the process and Jeremy’s programming has been incredibly valuable and helped me break through these barriers many times.

News and Notes

• Iron Maidens photos by Kate R. and your blog editor are now up on Flickr. Relive the glory!
• Missing something? Maybe a hat, a jumprope, several sweatshirts, or half a dozen water bottles? It might be in our most recent lost and found dump. Be sure to claim your stuff at the front desk before we donate it to CHIPS in a couple of weeks!

_____________________
Yesterday’s Results Board: Squat / Dumbbell Row | Muscle-Up EMOM
When Salad Was Manly AF JSTOR Daily
CrossFit Just Fired Its Spokesperson Who Said LGBTQ Pride Is A “Sin” BuzzFeed

Morit S. on her way to the podium at Iron Maidens

This Week at CFSBK in Review

1. No surprise: The 2018 Iron Maidens Raw Open was a huge success! Iron Maidens competitors raised over $27,000 to fund the Stay Strong Scholarship, which will continue to send students from Grace Outreach to college. You can find the full results from the day in Tuesday’s post.

2. Check out hundreds of fun photos from Iron Maidens by Kate R. and your blog editor.

3. The Bench is back! Just in time for Swole Season, our new 8-week training cycle started this week. See Monday’s post to find out what you can expect in group classes over the next couple of months.

4. Coach Fox’s client Adam B. recently opened Ahimsa Piercing Studio, Fine Jewelry & Medical Aesthetics at 296 Smith St. in Cobble Hill. Mention CFSBK and receive 10% off any jewelry!

5. Hey, good news: We’ve pushed back the start date of our BJJ Fundamentals class to give you some more time to sign up! Fundamentals is your jiu-jitsu starter pack. This 4-week course is geared towards anyone intrigued by BJJ but unsure where to begin, anyone who wants to become better acquainted with dynamic movement on the ground, and anyone who could use a review to jump back into it. Go here for more info and to register!

6. Missing something? Maybe a hat, a jumprope, several sweatshirts, or half a dozen water bottles? It might be in our most recent lost and found dump. Be sure to claim your stuff at the front desk before we donate it to CHIPS in a couple of weeks!

7. “After a working with Jeremy for a while I came to really trust that he knew my abilities, which has really helped me be more confident, especially when things get really heavy.” On Thursday, we brought you another installment of Humans of Starting Strength. This week David L. helped us get to know the program a little better!

_____________________
Yesterday’s Results Board: Clean | Dumbbell Power Snatch, Sit-Ups
My Visit to the World’s First Gym for Your Face The New Yorker
Tia and Kara CrossFit Journal

WOD 6.9.18

In Teams of 3, with a running clock…

At 0:00
AMRAP 12 Minutes:
Bike for Calories

One partner working at a time. Score total calories.

Rest 3 Minutes

At 15:00
AMRAP 12 Minutes:
Row for Calories

One partner working at a time. Score total calories.

Rest 3 Minutes

At 30:00
800m Sandbag Carry

One partner working at a time, trade off as needed. Score load and time.

Post work and partner to comments.

The Fabulous Fox Fam stopped into Bell City CrossFit to see Coach MeLo at her new gym! 

Next Saturday: Kids’ Clothing Swap at CFSBK

We are hosting a kids’ clothing swap from 2 to 6pm next Saturday, June 16th. We are encouraging parents to bring in their children’s clothing to pass on to other member’s of the CFSBK community. Any and all clothes for children as young as newborns and as old as teenagers are welcome. Feel free to bring your clothes, place them in the appropriate area designated by age range, and then do a little browsing for yourself! Any clothes that are not taken by the end of the day will be donated to Urban Strategies Maternity Shelter.

News and Notes

• Today’s 11am Active Recovery class is cancelled. Still want to try something other than CrossFit group class? Check out StrongFit at 8am or Yoga for Athletes at 10am!

_____________________
Yesterday’s Results Board: Rest Day
Playground Workouts Can Be a Parent’s Best Fitness Friend Girls Gone Strong
Weight Training May Help Ease or Prevent Depression NY Time

Snatch

Performance
Every Other Minute on the Minute x 20 (10 sets):
Snatch

Build to a heavy single for the day, not necessarily a new 1RM. The goal is no misses.

Fitness
Every Other Minute on the Minute x 20 (10 sets):
2 Snatch Deadlifts (3 seconds down) + 1 Power Snatch + 1 Overhead Squat 

If you’re newer to the lifts, then choose the Fitness option and work on pulling strength from the floor and a more controlled Overhead Squat. Use a weight that allows you to hit perfect positions.

Post loads to comments.
Exposure 1 of 8

_____________________

At 0:00
3 Rounds for Time:
7 Burpees
15 Wall Balls

Rest

At 5:00
3 Rounds for Time:*
7 Burpees
15 Wall Balls

*Faster than first round

Post times and Rx to comments.

That’s Jeremy’s Nicole-just-crushed-a-Deadlift-at-Iron-Maidens face

Next Sunday: Starting Strength Program Total

Want to see more lifts getting crushed and more faces being happy? The Starting Strength program will wrap up their cycle on Sunday, June 17th starting at 2:00pm. Lifters will be testing their 1RMs in the Back Squat, Press, and Deadlift. All are welcome to come by, hang out, and do some cheering. Get ready for some massive PRs!

_____________________
Yesterday’s Results Board: WODurday
Why Is It So Hard to Paint Lightning? Atlas Obscura
Bees May Understand Zero, a Concept That Took Humans Millenia to Grasp Smithsonian

Bench Press / Dumbbell Front Rack Step-Ups

A1) Barbell Bench Press:
3 x 10

A2) Dumbbell Front Rack Step-Ups:
3 x 10

Use a controlled “faster up-slower down” tempo for both movements. Go heavier than last week. Use a box height that allows for “squat depth” on the working leg.

*Warm up and then perform a set of Bench Presses, followed by a set of Dumbbell Front Rack Step-Ups. Repeat for 3 work sets of each, resting 30 seconds to a minute between movements.

Post loads to comments.
Exposure 2 of 8
_____________________

Every 4 Minutes for 5 Rounds:
7e Alternating Dumbbell Power Snatches 50/35
7 Toes-to-Bars
7 Calorie Row

Score times for each round. Aim to start “too slow” and go a little faster with each round. If the Open Rx on the dumbbell is light for you, scale up to roughly 1/3 of bodyweight. Sub Hanging Leg or Knee Raises for Toes-t0-Bars as needed.

Post work to comments.

Cam can’t get enough Deadlifts! 

Support Cam C. at Pull for Pride!

It’s LGBT Pride Month, and Cam C. will be competing in the Pull for Pride this Saturday, June 16th  at CrossFit Crow Hill! The Pull for Pride is a Deadlift-only event benefiting the Ali Forney Center, whose mission is to protect LGBTQ youths from the harms of homelessness and empower them with the tools needed to live independently.

Go here to sponsor Cam!

_____________________
Yesterday’s Results Board: Rest Day
Sympathetic Vs Parasympathetic: Why Every Athlete Needs to Know the Difference BarBend
Decoding Cardio & Fixing Your Engine Athlete Daily

A post shared by Amanda McCormick (@jellybeanboom) on Jun 10, 2018 at 5:47pm PDT

The 2018 Crow Hill Open: A Report from Amanda M.

By Amanda McCormick

I didn’t know what to expect when signing up for the Crow Hill Open. It had been 2 years since I competed at all, and for the last year, I’ve mostly been working on strength more than technique. In my mind, I wish I had become a Wonder Woman-style badass in the ensuing years, and while I have made a lot of gains, they have been on a much more human scale. Given where I was at in my training, I thought a good goal for this meet would be to work on my mental game and see if I could figure out a way to come in, have fun and make lifts.

Meet prep consisted of Headspace meditation stuff on competition in the week leading up, which focuses on cultivating a calm, focused awareness. Not too pumped up and and not too relaxed either. Basically in the meditation, you find a place to “rest” your attention and I decided to do this with a ring that I wear. So I was looking at the ring a LOT through the whole experience.

It was weird to be back at Crow Hill to compete after a 2-year hiatus. The first thing that struck me is a that I am a really different person physically. I don’t have any random aches in my back or wrists. Just being strong and healthy makes me feel very fortunate. So much of the last year has been about proving to myself that I don’t need to put a ceiling on how much I can grow. *

I did lift 6 for 6 which was a first for me! Also got competition PRs in both lifts and a competition total PR. I’m also lifting as a stronger and more confident person. So I feel really good about all those things. Extremely thankful for the coaching of Coach Frank of Next Level Weightlifting which was always consistent with the zen approach to lifting. There’s so much more to lifting then those few seconds you are performing a lift and I’m so grateful to have someone who can be a guide and mentor in a long quest to be better. Now to keep working on technique and moving forward!

News and Notes

• As you may have heard or read in the New York Times, Brooklyn is experiencing an outbreak of canine influenza. We love having your dogs at the gym, but if your best friend is experiencing any symptoms (including lethargy, sneezing, and coughing), please get them some veterinary attention and refrain from bringing them to the gym until they recovery.
• Thaisa L. set aside a small orange bag in 608 during the 6:30 group class and it was nowhere to be found after. It has her wedding band inside. If anyone accidentally grabbed it, please email her at thaisamsl [at] gmail.com.

_____________________
Yesterday’s Results Board: Bench Press / Front Rack Step-Ups | Dumbbell Snatches, Toes-to-Bars, Row
BS as Rx’d: The Magic Fitness Pill CrossFit Journal
Humans, You Must Be Able to Carry Breaking Muscle

BACK SQUAT + FRONT SQUAT / 3-POINT DUMBBELL ROW SUPERSET*

A1) Back Squat + Front Squat:
3 x 10

A2) 3-Point Dumbbell Row:
3 x 10

*Perform 2 work sets of Back Squats followed by 1 work set of Front Squats. Each Squat set is supersetted with Dumbbell Rows. Use a “slower down, faster up” tempo for both lifts. Rest 30 seconds to a minute between movements.

Post loads to comments.
Exposure 2 of 8

_____________________

AMRAP 18 Minutes:
60 Double-Unders
30 Russian Kettlebell Swings
10 Handstand Push-Ups

Sub 120 Single-Unders for Dubs as needed. Choose a medium-weight kettelbell that you can swing for 30 unbroken reps when fresh. Scale range of motion on the Handstand Push-Ups to up to 2 AbMats, or reduce some volume to as few as 5. Sub Box Piked Handstand Push-Ups or Hand Release Push-Ups as needed. The goal is to keep moving with minimal rest at a moderate pace throughout the 15 minutes.

Post rounds, reps, and Rx to comments.

Anise (center) performing at this the 2017 CFSBK Art Show. Read on to find out how you can see more of her work!

News and Notes from CFSBK Members

Our members are up to so much cool stuff. Here’s some of that cool stuff…

• A message from Anise: “I have met many of you in the Strength Program, through Iron Maidens, or just around the gym. A few months ago, myself along with several members Sacred Circle Theatre Company, a queer intersectional-feminist theatre company of which I am an artistic associate, performed at the CFSBK Art Show. Our 2018 main-stage production goes up in 2 weeks, and I want to invite all of you come and see this incredible piece. We are doing a physical-theatrical experience of The Dutchman by Amiri Baraka and Stop Kiss by Diana Son. Approached from a movement perspective (choreographed and movement-coached by myself), these pieces are placed in conversation in one evening, in one space, with one cast, serving to expand these texts from their original contexts to include the dizzying world we now face in 2018. Join us at 7pm from Wednesday, June 20^th to Saturday, June 23rd at the Alchemical Theatre at 104 West 14th Street (right by our Chelsea location!). If we’ve met, it would be great to see you! If we haven’t I would love to meet you! If you are an artist looking to meet, connect with, and collaborate with other artists in multiple disciplines this is a great place to do it! This piece is important and incredibly relevant and I hope a lot of you will make it out to see it! See you around the gym! Go here for tickets.”
• Moss, a film that Gene K. worked on as a producer, will debut on the East Coast in the upcoming Soho International Film Festival before it begins its theatrical run in July. Go here for tickets to the debut!

Got something of note going on in your life? Let us know! We want to hear about your promotions, events, art, personal victories, discoveries, media campaigns, and small government coup d’états. Or you can just share interesting links. We also always love hearing about any CrossFit/athletic-related goals and accomplishments. Send awesomeness to Josh [at] CrossFitSouthBrooklyn.com.

SATURDAY: KIDS’ CLOTHING SWAP

We are hosting a kids’ clothing swap from 2 to 6pm this Saturday, June 16th. We are encouraging parents to bring in their children’s clothing to pass on to other member’s of the CFSBK community. Any and all clothes for children as young as newborns and as old as teenagers are welcome. Feel free to bring your clothes, place them in the appropriate area designated by age range, and then do a little browsing for yourself! Any clothes that are not taken by the end of the day will be donated to Urban Strategies Maternity Shelter.

_____________________
Yesterday’s Results Board: Rest Day
Your Responsibility to Other Weightlifters Catalyst Athletics
Mat Fraser Details His Regimen CBS Sports

Clean

Performance
Every 90 Seconds x 10 Sets:
Clean

Use the first few sets to build, with the goal of making 3-5 reps at about 90% of last week’s heaviest successful weight.

Fitness
Every 90 Seconds x 10 Sets:
2 Clean Deadlifts (3 seconds down) + 1 Power Clean + 1 Front Squat

If you’re newer to the lifts, then choose the Fitness option and work on pulling strength from the floor. Use the first few sets to build, with the goal of making 3-5 reps at about 90% of last week’s heaviest successful weight, which should be a weight that allows you to hit perfect positions.

Post loads to comments.
Exposure 2 of 8

_____________________

3 Rounds for Time:
15 Deadlifts 135/95
9 Lateral Burpees Over-the-Bar
6 Push Presses 135/95

The barbell should be light for you, unbroken on the fast end. Jerks are no-reps.

Post time and Rx to comments.

A post shared by CrossFit South Brooklyn (@crossfitsouthbrooklyn) on Jun 10, 2018 at 7:54pm PDT

Proud parents Ron and Azurée created this awesome video (costarring Coaches Tori and Greg) of their son Grayson’s first CrossFit Preschool. Be sure to turn your sound up! 

Brazilian Jiu Jitsu at CFSBK

Brazilian jiu jitsu (BJJ) is a full-contact grappling style that prioritizes strategy over brute force. Literally translating to the “soft” or “pliable” (jiu) “style” (jitsu), it is often thought of as the chess of martial arts. BJJ is, at its core, a self-defense system that employs positional advantages, joint locks, and chokes to defend against an opponent or attacker in an assertive and elegant manner. You needn’t be stronger than your opponent to subdue them, which makes BJJ one of the most practical and effective martial arts for all ages and sizes. There is no striking in Brazilian jiu-jitsu. This is a submission grappling art based on efficiency of movement, leverage, and timing.

Fundamentals is your jiu-jitsu starter pack. The course is geared towards anyone intrigued by BJJ but unsure where to begin, anyone who wants to become better acquainted with dynamic movement on the ground, and anyone who could use a review to jump back into it. Classes will cover the basic body mechanics and techniques used in Jiu jitsu. Come dressed in standard work out garb (leggings, spats, shorts that won’t fall off) and be advised that the sweat you leave with may not be your own. No zippers, no claws, no jewelry! By the end of the course, you will be at the point where you can walk into a live-sparring Jiu Jitsu class without reservation.

In Level 2, we will build on concepts and vocabulary of movement from the various positions with a larger portion of class-time dedicated to progressive resistance drilling, positional sparring, and straight sparring. If you have grappling experience from the past, you are welcome to jump into the Level 2 course!

These will both be 4 week courses with 1 class per week.

Days & Times

Level 1 (June 17th – July 8th): Sundays, 1:30pm – 3:00pm
Level 2 (June 17th – July 8th): Sundays, 3:00pm – 4:30pm

Pricing

$100 (1 class per week)

About the Coach

Callie Brennan is a brown belt in Brazilian jiu-jitsu under Team Fabio Clemente. Callie has been training and competing for the past 7 years. She began teaching beginner and intermediate students under the guidance of Pan American champion Babs Olusanmokun and multiple time World and Pan American champion Dominyka Obelenyte. Callie has competed locally and internationally winning gold at American Nationals as a white belt, the Montreal IBJJF Open at blue belt, and New York IBJJF Open at purple belt in her weight. She also medaled in the Abu Dhabi Pro Trials at blue belt.

Callie recently founded Rag Doll Camps with her training partner and coach, Dominyka Obelenyte, with a mission to close the gender gap in the sport. She also teaches privately. Callie initially began CrossFit to supplement her jiu-jitsu practice, and she is looking forward to sharing it with the CFSBK community!

Feel free to contact Callie directly with any questions!

REGISTER HERE!

_____________________
Yesterday’s Results Board: Squat / Dumbbell Row | Double-Unders, Kettlebell Swings, Handstand Push-Ups
Which NYC Borough Would Win an All-Out Civil War? Vice
Time Management 101 Is Time Well Spent Breaking Muscle

Connor M. moves some weight at a recent Starting Strength Program Total. Join us this Sunday at 2:15pm as Coach Jeremy’s Starting Strengthers wrap up their cycle! 

This Week at CFSBK in Review

1. More good stuff happening at the gym this weekend: We are hosting a kids’ clothing swap from 2 to 6pm tomorrow. We are encouraging parents to bring in their children’s clothing to pass on to other member’s of the CFSBK community. Any and all clothes for children as young as newborns and as old as teenagers are welcome. Feel free to bring your clothes, place them in the appropriate area designated by age range, and then do a little browsing for yourself! Any clothes that are not taken by the end of the day will be donated to Urban Strategies Maternity Shelter.

2. Cam C. will be competing in the Pull for Pride this Saturday, June 16th  at CrossFit Crow Hill! The Pull for Pride is a Deadlift-only event benefiting the Ali Forney Center, whose mission is to protect LGBTQ youths from the harms of homelessness and empower them with the tools needed to live independently. Go here to sponsor Cam! Or, even better, stop by Crow Hill to cheer her on!

3. On Tuesday, Amanda M. gave us a report from the 2018 Crow Hill Open weightlifting competition. Here’s a lil snippet: “The first thing that struck me is a that I am a really different person physically. I don’t have any random aches in my back or wrists. Just being strong and healthy makes me feel very fortunate. So much of the last year has been about proving to myself that I don’t need to put a ceiling on how much I can grow.”

4. Our members are up to so much cool stuff. On Wednesday, we told you about some of that stuff. Tell us if you, too, are up to cool stuff, and we’ll post it on the blog for everyone to see!

5. New cycles of our Fundamentals and Level 2 Brazilian jiu jitsu classes start Sunday! There are still a few spots left in each class. Go here for more info and to register.

_____________________
Yesterday’s Results Board: Clean | Deadlift, Burpees, Push Presses
Exercise vs. Standing? You Probably Need to Do Both NY Times
How a 4-Time American Ninja Warrior Trains for Victory BarBend

WOD 6.16.18

At 0:00
For Time:
20 Chest-to-Bar Pull-Ups
30 Overhead Squats 95/65
40 Calorie Row

Scale to regular Kipping Pull-Ups or Jumping Chest-to-Bar Pull-Ups as needed. The Overhead Squats should be light for you and done in 1-3 sets. Push your comfort level on the row.

At 12:00
For Time:
20 Toes-to-Bars
30 Push Presses 95/65
400m Run

Scale to Hanging Leg or Knee Raises as needed. The Push Presses should be light for you and done in 1-3 sets. Run, don’t jog.

At 24:00
For Time:
15 Thrusters 95/65
10 Bar Muscle-Ups
15 Thrusters 95/65

Scale the Bar Muscle-Ups to Jumping Bar Muscle-Ups, or to 15 Chest-to-Bar Pull-Ups + 15 Burpees.

The gymnastics elements will be done unbroken on the fast end. If scaling the first two workouts, choose an option that allows you to complete sets of 4-5 reps when fresh. Use one barbell with the same load for all three pieces. The bar should be light for all three movements, scale as needed.

Post all 3 times and Rx to comments.

TODAY: KIDS’ CLOTHING SWAP

We are hosting a kids’ clothing swap today from 2 to 6pm. We are encouraging parents to bring in their children’s clothing to pass on to other member’s of the CFSBK community. Any and all clothes for children as young as newborns and as old as teenagers are welcome. Feel free to bring your clothes, place them in the appropriate area designated by age range, and then do a little browsing for yourself! Any clothes that are not taken by the end of the day will be donated to Urban Strategies Maternity Shelter.

_____________________
Yesterday’s Results Board: Rest Day
Ramadan Fitness Boot Camp The Outline
Squatting Her Way Out of Surgery CrossFit Journal

Snatch

Performance
Every 90 Seconds x 10 Sets:
Snatch

Use the first few sets to build, with the goal of making 3-5 reps at about 90% of last week’s heaviest successful weight.

Fitness
Every 90 Seconds x 10 Sets:
2 Snatch Deadlifts (3 seconds down) + 1 Power Snatch + 1 Overhead Squat

If you’re newer to the lifts, then choose the Fitness option and work on pulling strength from the floor and a more controlled Overhead Squat. Use the first few sets to build with the goal of making 3-5 sets at about 90% of last week’s heaviest successful weight, which should be a weight that allows you to hit perfect positions.

Post loads to comments.
Exposure 2 of 8

_____________________

AMRAP 9 Minutes:
18 Kettlebell Swings 32/24kg
9 Box Jumps 24/20″

Post rounds, reps, and Rx to comments.

Ready for some massive lifts?

Today: Starting Strength Program Total

Coach Jeremy’s Starting Strengthers will wrap up their eight-week cycle today starting at 2:00pm. Lifters will be testing their 1RMs in the Back Squat, Press, and Deadlift. All are welcome to come by, hang out, and do some cheering. Get ready for some massive PRs!

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Yesterday’s Results Board: WODurday
The 5 Best 2018 World’s Strongest Man Moments BarBend
The 7 Most Sacred Unspoken Laws of CrossFit Boxrox

Bench Press / Dumbbell Front Rack Step-Ups Superset*

A1) Barbell Bench Press:
3 x 8

A2) Dumbbell Front Rack Step-Ups:
3 x 8

Use a controlled “faster up-slower down” tempo for both movements. Go heavier than last week. Use a box height that allows for “squat depth” on the working leg.

*Warm up and then perform a set of Bench Presses, followed by a set of Dumbbell Front Rack Step-Ups. Repeat for 3 work sets of each, resting 30 seconds to a minute between movements.

Post loads to comments.
Exposure 3 of 8
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20 Minutes or 5 Rounds Not for Time:
100′ each Single-Arm Overhead Kettlebell Carry (work up to a challenging load)
5-10 Strict Toes-to-Bars/Hanging Leg Raises/Hanging Knee Raises
270m Jog

Post work to comments.

This Saturday: “Stonewall” Pride Workout

“Stonewall”

As we approach lesbian, gay, bisexual, transgender, queer (LGBTQ) Pride weekend, CFSBK is proud to celebrate and support the LGBTQ members of our gym and the broader community.

The gym will hold a workout for Pride weekend called “Stonewall,” in honor of the 1969 Stonewall Rebellion. Stonewall was a weekend-long demonstration and riot at the end of June against police raids and harassment at the Stonewall Inn in Greenwich Village, which many mark as the birth of the modern LGBTQ rights movement.

What is lesser known about the Stonewall Rebellion and the growth of the LGBTQ rights movement is that it was led by transgender women of color, Sylvia Rivera and Marsha P. Johnson. While the LGBTQ rights movement has made a lot of progress over the past few decades, there is still a long way to go, particularly for members of the trans community who face significant discrimination and violence. For this reason, CFSBK’s Pride weekend workout will be a benefit for 2 nonprofit organizations serving the trans community: the Sylvia Rivera Law Project and Marsha P. Johnson Institute. Instead of the usual “male” and “female” Rx weights, these suggested loadings will be named after the late Sylvia and Marsha in honor of their contributions to the LGBTQ movement.

This workout will be free and open to all, so feel free to invite friends and loved ones! We will be collecting suggested donations of $20 or an amount that is meaningful to you. No one will be turned away for lack of funds.

“Stonewall”

AMRAP 15 Minutes:
6 Squat Cleans 135 (Marsha) / 95 (Sylvia) 
28 Double-Unders 
6 Shoulder-to-Overheads 135 / 95 
9 Burpees 

CFSBK Statement of Inclusion and Anti-Oppression

CrossFit South Brooklyn recognizes the dignity and worth of every person and is committed to creating an environment that is safe, accessible, inclusive, and respectful of all members and visitors. To create this important space for our community, we do not tolerate oppression on the basis of race, ethnicity, economic status, gender/gender identity, sexual orientation, immigration status, religion, ability, or age.

On Sunday, August 26th, CFSBK will host a CrossFit Strongman Specialty Course seminar.

This one-day course is for athletes and coaches who want become more proficient with strongman movements. The typical strongman competition consists of five events in one day, and each event is less than 60 seconds. This is a perfect – and fun – way for CrossFitters to increase strength without using a barbell. Because of the often-awkward size, shape and consistency of the objects in strongman, the lifts tend to have less efficiency than those done with a barbell. These loads challenges the neuromuscular system in a way a barbell cannot and better mimic challenges found outside the gym. Participants learn to lift Atlas stones, carry a yoke and farmers handles, flip tires, and clean and press odd objects such as a log, keg, anvil or stone at their relative level of strength. Additional topics discussed include how to incorporate these movements into CrossFit workouts.

The Strongman Course teaches participants:

1. Safe, proper and efficient movement using strongman objects
2. How to coach strongman movements
3. How to incorporate Strongman training methodology and programming

Register Here!

Former CFSBK Athlete of the Month Roose M. Deadlifts 445 lb at Sunday’s Starting Strength Total. Would you like to lift a lot of weight, too? Read on!

REGISTER NOW FOR STARTING STRENGTH PROGRAM

The Starting Strength program is an opportunity to spend 8 weeks with Coach Jeremy honing your technique and increasing your capacity at the most fundamental strength movements: Back Squat, Overhead Press, Bench Press and Deadlift. This small group format of 90 minute sessions offers one-on-one guidance, great camaraderie, and a simple roster of movements allowing you time to correct errors and challenge your limits.

Whether you are brand-new to lifting, someone with experience who has struggled to surpass a plateau, or just looking to try something different, by taking the time to focus exclusively on the lifts that support almost ever other activity you do inside (and outside) the gym, you will gain confidence and enhance your performance.

Upcoming Program Times and Dates

A cycle: Novice, 7pm Mon/Wed and 6pm Fri | Monday, July 2nd – Friday, August 24th
B cycle: Intermediate, 7pm Tues/Thurs and 10am Sun | Tuesday, July 3rd – Sunday, August 26th
C cycle: Morning Novice, 6:30am Mon/Thurs | Monday, July 2nd  – Thursday, August 23rd
D cycle: Continuing Education, 6pm Mon/Wed | Monday, July 2nd – Wednesday, August 22nd
E cycle: Late morning, all levels, 10am Mon/Thurs | Monday, July 2nd – Thursday, August 23rd

A CrossFit Total testing one-rep maxes in the Back Squat, Press, and Deadlift will take place on Sunday, August 26th at 2pm to cap off all cycles.

Class Sizes: Space is limited to 4-10 participants
Class Length: 90 minutes

Pricing

3x Per Week Cycles: $300 paid upon registration and then another $300 at the halfway point
2x Per Week 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/Short Circuit.

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.

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Yesterday’s Results Board: Bench Press / Step-Up | NFT Work
The Forgotten Chefs Who Made Carne con Chile a Texas Mexican Standard Atlas Obscura
2018 East Regional Highlights CrossFit (video)

BACK SQUAT + FRONT SQUAT / 3-POINT DUMBBELL ROW SUPERSET*

A1) Back Squat + Front Squat:
3 x 8

A2) 3-Point Dumbbell Row:
3 x 8

*Perform 2 work sets of Back Squats followed by 1 work set of Front Squats. Each Squat set is supersetted with Dumbbell Rows. Use a “slower down, faster up” tempo for both lifts. Rest 30 seconds to a minute between movements.

Post loads to comments.
Exposure 3 of 8

_____________________

Performance
AMRAP 9 Minutes:
1, 2, 3, 4, 5, 6, 7, 8, 9…
Power Snatch 155/105
Ring Muscle-Up

The barbell should be on the heavy side of medium for you. All singles are okay.

Fitness
AMRAP 9 Minutes:
5 Power Snatches 115/80
5 Chest-to-Bar Pull-Ups

The barbell should be medium-heavy for you. Scale to regular Pull-Ups or Jumping Chest-to-Bar as needed.

Post rounds, reps, and Rx to comments.

Humans of Starting Strength: Julie Barnard

Registration for our upcoming Starting Strength Program cycles opened yesterday, and there are still spots left in some of the classes! Over the past few weeks, we’ve been bringing you some Humans of New York-style interviews with our Starting Strengthers. Who are these intrepid powerlifters? What brings them together? What is Starting Strength Program like? How is it different from other classes?  What kind of funny stuff does Coach Jeremy say in class? Let’s find out!

In our previous Humans of Starting Strength post, we heard from Anise. In our final installment (for now!), we talked to longtime CFSBKer and Starting Strengther Julie B. (aka OGJB), who is sadly leaving us soon. We”ll miss you, Julie!

What are some differences between Starting Strength and group class?

I think having the time to breathe, rest, and concentrate on my lifts between each set and not being worried about missing a set due to time constraints. I was lucky to have had Margie for some private sessions and she elevated my lifts and SS took that and escalated them. The coaches in group class really did an amazing job at keeping so many group class attendees in order but ultimately having the time to think about what I’m doing with Jeremy guiding individually, and the gains I’ve had, will keep me in SS.

What are a few of the biggest things you took from or accomplished in SS?

I can do chins! I PR’d and made it to blue bumpers on my Deadlifts’s! I get to see pictures of little Clio weekly!

What’s the culture like?

CFSBK is so welcoming that to find an even deeper level of community was amazing. SS is nerdy and dad-joke-loving and such a smart, weird, and fun supportive group. You learn the quirks and ways of everyone and support all in their achievements. I’ve been struggling and working so hard to get my Chin-Ups and a string of health issues kept setting me back. A few months ago a certain SS mate, you know who you are (Wendy), just stared at me one night and said, “You don’t need that orange band,” pretty much right after Jeremy said ,”You don’t need the orange band. Give it to me,” which I did because well… I don’t know. And I got my first one. Then my second. There’s video, so it legit happened. Wendy is way scarier than Jeremy, that plus FINALLY my blue bumpers on Deadlifts (until I smashed my finger) are two of my favorite CFSBK achievements. Jeremy and other SSers having such confidence in you and what you will achieve is just wonderful. Its like family. A very weird little muscle-y family.

Were there any major challenges (physical or mental) that you had to overcome?

Oh yes. I can never thank David, Fox, Margie, and Jeremy enough for working with me and keeping me moving. I’ve been in and out of surgery for several years with an on-going health condition that constantly set me back. David was actually the one to catch it. He took me aside several years ago after a WOD and asked me if I was ok, that my lips were very blueish. I think any other training facility would have cut their losses and said you’re done but he sat with me and we talked and worked out a plan so I could remain mobile. Fox had a plan when he had me in class. Margie got me strong again. Jeremy increased and is still increasing my strength. I’m tenacious as hell so to find a team that was on-board with my physical messiness was amazing.

I’m in the process of moving out of state. Oh hey, guys, surprise I’m leaving! And it breaks my heart to not be part of this community on an almost daily basis.

News and Notes

• Missing something? It might be in our most recent lost and found dump! Be sure to claim your stuff before we donate it to CHIPS in a few weeks.
• Join us this Saturday for “Stonewall,” a Pride weekend workout to celebrate and support the LGBTQ members of our gym and the broader community. See the event page for more details!

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Yesterday’s Results Board: Rest Day
How Much Should/Can You Compete in Weightlifting? Catalyst Athletics
The Clean Eating Myth Athlete Daily

Clean

Performance
Every Other Minute on the Minute x 10:
Clean

Use the first few sets to build, with the goal of making a few reps heavier than last week’s heaviest successful weight before dropping weight for the final 2 reps to finish on a few at a lower percentage.

Fitness
Every 90 Seconds x 10 Sets:
2 Clean Deadlifts (3 seconds down) + 1 Power Clean + 1 Front Squat

If you’re newer to the lifts, then choose the Fitness option and work on pulling strength from the floor. Use the first few sets to build, with the goal of making a few reps heavier than last week’s heaviest successful weight before dropping weight for the final 2 reps to finish on a few at a lower percentage.

Post loads to comments.
Exposure 3 of 8

_____________________

For Time:
50-40-30-20-10
Russian Kettlebell Swings 24/16kg
Sit-Ups

Post time and Rx to comments.

“Yep, it’s a keg.” Nino D. has some fun with odd objects in Strong Fit, our strongman-oriented class that meets Tuesday nights and Saturday mornings

August 26th: CrossFit Strongman Specialty Course at CFSBK

On Sunday, August 26th, CFSBK will host a CrossFit Strongman Specialty Course seminar.

This one-day course is for athletes and coaches who want become more proficient with strongman movements. The typical strongman competition consists of five events in one day, and each event is less than 60 seconds. This is a perfect – and fun – way for CrossFitters to increase strength without using a barbell. Because of the often-awkward size, shape and consistency of the objects in strongman, the lifts tend to have less efficiency than those done with a barbell. These loads challenges the neuromuscular system in a way a barbell cannot and better mimic challenges found outside the gym. Participants learn to lift Atlas stones, carry a yoke and farmers handles, flip tires, and clean and press odd objects such as a log, keg, anvil or stone at their relative level of strength. Additional topics discussed include how to incorporate these movements into CrossFit workouts.

The Strongman Course teaches participants:

1. Safe, proper and efficient movement using strongman objects
2. How to coach strongman movements
3. How to incorporate Strongman training methodology and programming

Register Here!

_____________________
Yesterday’s Results Board: Squat / 3-Point Row | Power Snatches, Chest-to-Bar Pull-Ups
Watch the 4 Best Performances of Hsu Shu-Ching BarBend
Dogs Have a Lot More Neurons Than Cats Scientific American

Pride Weekend at CFSBK

On Monday, we posted the following statement of inclusion and anti-oppression:

CrossFit South Brooklyn recognizes the dignity and worth of every person and is committed to creating an environment that is safe, accessible, inclusive, and respectful for all members and visitors. To create this important space for our community, we do not tolerate oppression on the basis of race, ethnicity, economic status, gender/gender identity, sexual orientation, immigration status, religion, ability, or age.

The importance of community is central to the CrossFit fitness methodology. For CFSBK, this means creating a space where all members are truly welcomed, supported, and celebrated in their fitness and other life pursuits.

What does this statement mean for the transgender community at CFSBK?

You may have noticed the pink, blue, and white flag hanging on our front pull-up bar across from the more commonly known rainbow flag symbolizing LGBTQ pride. This flag represents the trans community, and this year for Pride we are focusing on this community for two reasons.

First, while the LGBTQ rights movement has made a lot of progress over the past few decades, there is still a long way to go, particularly for members of the trans community, who face significant discrimination and violence. For this reason, CFSBK’s Pride weekend workout will be a benefit for 2 nonprofit organizations serving the trans community: the Sylvia Rivera Law Project and Marsha P. Johnson Institute. Instead of the usual “male” and “female” Rx weights, these suggested loadings will be named after the late Sylvia and Marsha in honor of their contributions to the LGBTQ movement.

Second, the signaling of inclusion to the trans community from a gym is an important gesture to show our commitment to creating a supportive fitness environment. Gyms are not typically safe or welcoming spaces for trans and gender nonconforming people due to the fear of stigma, discrimination, violence, and issues associated with the often-gendered aspects of gym environments, such as locker rooms and bathrooms. These factors (and more) create significant fitness roadblocks for trans people who simply want to work out without fear.

You may have noticed the trans pride stickers on our locker room doors at 608. These stickers indicate that CFSBK welcomes our members and visitors to use the locker room of their choice. We also ask our staff and members to support our trans and gender nonconforming members in these spaces by recognizing that they are where they belong—just as we are welcoming in all other aspects of the gym. Additionally, CFSBK’s shower stalls were built large enough and with shelving inside the door so that anyone with concerns for privacy or modesty can change separate from the common area.

A note on gendered prescription loads on workouts

CrossFit’s programming often includes two gendered “prescription” weights for males and females. Offering specific weights has practical value for standardization of the workouts, competition, and informing programming intent, but in practice, for most of us, these numbers are more informative than prescriptive. Each person’s strengths and abilities are unique and specific to them. While an Rx may provide some aspirational goals for loads on workouts, the load or version of a workout has less to do with gender and more to do with your own current abilities.

Questions and Feedback

We recognize that creating truly inclusive environments for all members is an intentional and ongoing process, and CFSBK welcomes feedback and questions from our members on how we can uphold our value of inclusivity.

Join Us Tomorrow for “Stonewall”!

As Saturday’s programming, CFSBK will hold a workout for Pride weekend called “Stonewall,” in honor of the 1969 Stonewall Rebellion. Stonewall was a weekend-long demonstration and riot at the end of June against police raids and harassment at the Stonewall Inn in Greenwich Village, which many mark as the birth of the modern LGBTQ rights movement.

AMRAP 15 Minutes:
6 Squat Cleans 135 (Marsha) / 95 (Sylvia) 
28 Double-Unders 
6 Shoulder-to-Overheads 135 / 95 
9 Burpees 

This workout will be free and open to all, so feel free to invite friends and loved ones! We will be collecting suggested donations of $20 (or an amount that is meaningful to you) to benefit the nonprofit organizations mentioned above. No one will be turned away for lack of funds.

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Is Your Gym LGBT Friendly? US News
Why We Need Our Own Gyms Advocate
A Guide to Being a Good Trans Ally NCTE