“Stonewall”

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

Post rounds, reps, and Rx to comments.

Today: “Stonewall” Pride Workout

Snatch

Performance
Every Other Minute on the Minute x 10 Reps:
Snatch

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 Other Minute on the Minute x 10 Reps:
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 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:
400m Run
25 Burpee-Box Jumps 24/20″
400m Run
25 Burpee-Box Jumps
400m Run

Post time and Rx to comments.

Thanks to all who participated on yesterday’s “Stonewall” Pride workout! We raised over $2000 to benefit the Sylvia Rivera Law Project and Marsha P. Johnson Institute. You can still donate here | Photo by Coach KHarpz

September 22-23rd: Birthfit Seminar at CFSBK

The BIRTHFIT Coach Seminar is a strength and conditioning seminar for those who train (or might one day train) pregnant and postpartum athletes. This is for coaches, personal trainers, and anyone who works with women in the fitness world. This seminar is unlike anything else out there!

Time and Date: 8:00 am – 6:00 pm on Saturday, September 22nd  & Sunday, September 23rd
Price: $599

OBJECTIVES OF THE BIRTHFIT COACH SEMINAR:

• Learn basic anatomy and physiology associated with a woman’s body, pregnancy, birth, and postpartum.
• Understand the BIRTHFIT definition of “core” and discover the origins of functional movement and breath; integrate these principles into both prenatal and postpartum training.
• Explore the idea of fitness, strength, and conditioning specifically in the context of labor and delivery; understand the need to move with intention and train for birth. The intention is quality over quantity; it is not what you do, but how you do it.
• Understand beneficial movements and movements to avoid for specific trimesters.
• Facilitate a woman’s respect for her body and make space for her instincts—this trust starts in the gym. AWARENESS.
• Gain a respect for the uniqueness of both the birth and postpartum healing processes.
• Each woman has her own healing process and timeline.

Register Here!

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Yesterday’s Results Board: “Stonewall”
How to Use Coffee as a Pre-Workout Drink OPEX
Why Omega-3s Are Extra Helpful for Strength Athletes BarBend

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 4 of 8
_____________________

For Time:
21-15-9 Dumbbell Thrusters
9-6-3 Bar Muscle-Ups

Choose a dumbbell load thats challenging to perform the reps unbroken on, though 2-3 sets is appropriate as well. Scale to Jumping Bar Muscle-Ups, or sub 21-15-9 Pull Ups for the Bar Muscle-Ups as needed.

Post time and Rx to comments.

Got Kids? Please Complete This Survey!

Do you have kids? We love offering our youth programs at CFSBK, and we want to make them as accessible as possible for your kiddos, so we’re looking into different class times this summer. If you could take the time to complete this short survey to let us know what times would work well for your kids, we’d really appreciate your input.

Developing a positive association between fitness, physical activity, and the joy of movement is the primary goal of our programs. Our Preschool and Kids classes are comprised of games, obstacle courses, relay races, basic gymnastics, and other engaging physical activities. The Preteens program is focused on building strength, stamina, endurance, and grit. Teens class begin to look more like CrossFit with basic weight training, calisthenics, and conditioning workouts. 

Classes are open to ALL kids from ages 3 to 17, and there are no prerequisites. Ff you are unfamiliar with our programs, you can find out more here.

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Yesterday’s Results Board: Snatch | Run, Burpee Box Jumps
Beyond the Whiteboard Is Now CrossFit Beyond the Whiteboard btwb
Take Time to Understand the Why Breaking Muscle

REGISTER NOW FOR STARTING STRENGTH PROGRAM

New cycles of our Starting Strength program start next week, and there are still spots left!

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 (FULL)
C cycle: Morning Novice, 6:30am Mon/Thurs | Monday, July 2nd  – Thursday, August 23rd (FULL)
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.

News and Notes

• Do you subscribe to our newsletter? Our summer edition, which will contain a sneak peak of some fun summer events, will come out this week. Sign up HERE or via the link on the sidebar to the right!
• We’re doing our annual weightlifting shoe clean out. The shoes in this photo haven’t been used since March and are marked only with initials. If you see a pair that belong to you, please claim them at the front desk before July 31st!

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Yesterday’s Results Board: Bench Press / Step-Up | DB Thrusters / Bar Muscle-Ups
2018 Games Day 1 to Push New Limits CrossFit (video)
How to Beat the Assault Bike OPEX

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 4 of 8

_____________________

5 Rounds or 20 Minutes:
40m Single-Arm Farmer Carry (each arm)
16/12 Calorie Bike/Row
12/8 Push-Ups

Post work to comments.

A post shared by CrossFit South Brooklyn (@crossfitsouthbrooklyn) on Jun 26, 2018 at 5:36am PDT

Lady Fox in Shape Magazine!

Our very own Coach Jess is in the July/August issue of Shape talking about her journey to get the coveted Muscle-Up. We’re hoping they publish this on the web soon, but for now you can enjoy the preview on our Instagram, and you should definitely pick up a print copy at your local newsstand. Congrats, Jess! Once again, our coaches make us proud.

News and Notes

• Do you subscribe to our newsletter? Our summer edition, which will contain a sneak peek of some fun summer events, will come out this week. Sign up HERE or via the link on the sidebar to the right!
• Missing something? Perhaps a Red Sox hat or a homemade sword? 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.

_____________________
Yesterday’s Results Board: Rest Day
What It Costs to Feed Brian Shaw and Hafthor Bjornsson BarBend
Hamburger Creeped Out By Eerie Soy Facsimile Of Itself On Grill

Clean and Jerk

Performance
Every Other Minute on the Minute x 10:
Clean + Jerk

Use the first few sets to build, with the goal of making a few reps at a heavy weight before dropping for the final 2 reps to finish on a few at a lower percentage.

Fitness
Every Other Minute on the Minute x 10:
1 Clean Deadlift (3 seconds down) + 1 Power Clean + 1 Front Squat + 1 Jerk

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 at a medium-heavy weight before dropping weight for the final 2 reps to finish on a few perfect reps.

Post loads to comments.
Exposure 4 of 8

_____________________

AMRAP 7 Minutes:
7 Toes-to-Bars
14 Alternating Dumbbell Power Snatches 50/35
21 Double-Unders

The intention is to set a fast pace and try to hold throughout. Sub Hanging Leg or Knee Raises for Toes-to-Bars, dumbbell load, and 2x Single-Unders as needed.

Post rounds, reps, and Rx to comments.

Starting Next Week: New NLWC Classes at CFSBK

Want to get better at the Snatch and Clean and Jerk? You’re in luck. Starting next week, we’re offering additional Next Level Weightlifting Club classes at from 12pm to 1pm on Wednesdays and Fridays!

Next Level Weightlifting Club offers Olympic lifting with strength training and mobility all in one. Weightlifting classes will be held in two-hour windows and taught by Coach Frank Murray. While there will be a start to every class, you are allowed to show up at any time during the two-hour training session to lift. Those involved will receive the week’s programming which they can either do during the training session or on their own times during Open Gym hours. If you are unable to participate in class on a regular basis, you also have access to Coach Frank via email and can submit videos to be evaluated and critiqued. Think of him as your personal coach.

Days & Times

Mondays: 7-9pm
Wednesdays: 12-1pm and 7-9pm
Fridays: 12-1pm and 6-8pm

While there are universal weekly workouts, they can and likely will change from person to person depending on each individual’s needs. All people are different and therefore require different things to be successful. At Next Level Weightlifting Club, we take that into account and make adjustments as needed to optimize progress.

Pricing

Drop In: $30
10 Pack: $250

2x per week: $175
3x per week: $225
Unlimited: $300

Register Here!

More Info

About the Coach: Frank Murray has competed in weightlifting for many years. During that time, he has medaled at five separate National Championships, most recently a Silver at last year’s Nationals. His all-time best lifts in competition include a 151kg (333lb) Snatch and a 182kg (400lb) Clean and Jerk at a body weight under 200lbs. He has worked with many athletes, from multiple CrossFits, including: CF Garden City, CF Queens, CF Great Neck, CF 516, CF King of Island Park, RADD CF, CF Greenpoint, CF Manhasset, CF L.I.C, among others.  Coached by Arthur Drechsler, former world record holder, chairman of the board of USAWeightlifting, and author of The Weightlifting Encyclopedia, Frank has learned from the many years of experience that Artie has had over his coaching career.

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Yesterday’s Results Board: Clean and Jerk | Toes-to-Bars, DB Snatches, Double-Unders
The History of the Entire World, I Guess Bill Wurtz (video)
Learn How to Fail Breaking Muscle

Partner WODs

In teams of 2, with one partner working at a time…

AMRAP 10 Minutes:
6 Front Squats 135/95
6 Ring Dips or Push-Ups

Rest 4 minutes, then…

AMRAP 10 Minutes:
6 Deadlifts 185/125
6 Pull-Ups or Ring Rows

Rest 4 minutes, then…

AMRAP 10 Minutes:
6e Dumbbell Reverse Lunges 35/20
6 Dumbbell Push Presses 35/20

The Rx is on the light side today. The idea is for one partner to be working just about the whole time and not get too hung up on any particular movement.

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

It’s gonna be hot out there this weekend. Be sure to hydrate those guns!

The Week at CFSBK in Review

1. Do you have kids? We love offering our CrossFit youth programs at CFSBK, and we want to make them as accessible as possible for your kiddos, so we’re looking into different class times this summer. If you could take the time to complete this short survey to let us know what times would work well for your kids, we’d really appreciate your input.

2. Our Starting Strength program starts back up on Monday, and there are still spots left in a few of the cycles! See Tuesday’s post for details.

3. We’re doing our annual weightlifting shoe clean out. The shoes in this photo haven’t been used since March and are marked only with initials. If you see a pair that belong to you, please claim them at the front desk before July 31st!

4. Our very own Coach Jess is in the July/August issue of Shape talking about her journey to get the coveted Muscle-Up. We’re hoping they publish this on the web soon, but for now you can enjoy the preview on our Instagram, and you should definitely pick up a print copy at your local newsstand. Congrats, Jess!

5. Missing something? Perhaps a Red Sox hat or a homemade sword? 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.

6. Save the date! On Saturday, July 21st, we will be hosting a potluck at Prospect Park. Come lounge on the grass, throw some frisbee, toss the ol’ pigskin, and hang out with your gym buds. What better way to spend a Saturday?

7. Want to get better at the Snatch and Clean and Jerk? You’re in luck. Starting this upcoming week, we’re offering additional Next Level Weightlifting Club classes at from 12pm to 1pm on Wednesdays and Fridays!

_____________________
Yesterday’s Results Board: Rest Day
What Are the Components of a Great Warm-Up? Girls Gone Strong
14 Fun Facts About Fireflies Smithsonian

Power Snatch

In 10 minutes, work up to a medium-heavy single Power Snatch, heavier than you’ll use for today’s metcon.

Post loads to comments.
Exposure 4 of 8

_____________________

For Time:
270m Run
10 Power Snatches 135/95
50 Double-Unders
270m Run
9 Power Snatches 135/95
45 Double-Unders
270m Run
8 Power Snatches 135/95
40 Double-Unders
270m Run
7 Power Snatches 135/95
35 Double-Unders

Continue decreasing the Snatches by 1 and the Double-Unders by 5 until you finish with 1 Snatch and 5 Double-Unders. The barbell should be medium-heavy for you. Scale Dubs to 2x Singles as needed. There is a 30 minute time cap on today’s workout.

Post time and Rx to comments.

A post shared by CrossFit South Brooklyn (@crossfitsouthbrooklyn) on Jun 27, 2018 at 9:10am PDT

DON’T MESS WITH MAMA: Courtney S. and little Hannah getting after some Single-Arm Farmer Carries

July 28th & 29th: Barbell Medicine Seminar at CFSBK

Join Drs. Baraki and Feigenbaum for the Barbell Medicine seminar at CFSBK. The Barbell Medicine seminar attempts to integrate modern medicine and legitimate strength and conditioning together to provide the background knowledge, coaching strategies, nutrition and lifestyle modifications, and personal form corrections needed to work with folks who may have common health issues.

Our lectures revolve around the most common health issues seen in both primary care by clinicians and in the gym by coaches. We’ll cover the background epidemiology, pathophysiology, and available treatments including training, nutrition, and lifestyle modification so that the attendee is armed with an arsenal of information to put into immediate practice. Lecture topics include:

• Exercise Screening and Prescription
• Obesity, Insulin Resistance, and Diabetes
• High Blood Pressure
• Nutrition and Supplementation Prescription
• Programming for Strength and Conditioning
• Low Back Pain
• Osteoarthiritis
• Testosterone and Endocrine Abnormalities

Practical On-the-Platform Sessions consist of real-time coaching and lifting practice by the seminar attendee with feedback from our coaching staff. The ratio of attendees to coaches is 6:1 so you’ll definitely get enough personalized attention.

The sessions include:

• Squat
• Press
• Deadlift
• Bench Press

This seminar is directed at anyone to increase their knowledge base on common health issues, available interventions, lifting technique, and core strength and conditioning practices.

Spots are limited! Sign up today!

REGISTER HERE!

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Yesterday’s Results Board: Partner WODs
Watch Meg Squats’s Hilarious Powerlifting Grandma Prank BarBend
Avoiding the “Bobblehead Effect”: Strength Training Could Help Soccer Players Scientific American

Celebrate mid-summer with your CFSBK buds. On Saturday, July 21st, we will be hosting a potluck at Prospect Park. Come lounge on the grass, throw some frisbee, toss the ol’ pigskin, and hang out with your gym buds. What better way to spend a Saturday?

We’ll be on the hill south of the Picnic House from 2pm on. Bring a dish, drink, or game to play. Friends, family, and dogs are welcomed, as always. We can’t wait to see you there!

We’ll be showing a bunch of the remaining World Cup matches on our big, big screen at 597! All the dates listed below are BYO beverages, food, and friends. All are welcomed!

Quarter Finals: Friday, July 6th and Saturday, July 7th at 2pm
Semi-Finals: Wednesday, July 11th and Thursday, July 12th at 2pm
Finals: Sunday, July 15th at 11am (during group classes)

We can’t wait to see you there!

Bench Press / Dumbbell Front Rack Step-Ups Superset*

A1) Barbell Bench Press:
3 x 6

A2) Dumbbell Front Rack Step-Ups:
3 x 6

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 5 of 8
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Every 3 Minutes x 10 Sets:
30 Second Row for Max Meters

Post meters for each set to comments.

World Cup Screenings at CFSBK

We’ll be showing a bunch of the remaining World Cup matches on our big, big screen at 597! All the dates listed below are bring-your-own beverages, food, and friends.

Quarter Finals: Friday, July 6th and Saturday, July 7th at 2pm
Semi-Finals: Wednesday, July 11th and Thursday, July 12th at 2pm
Finals: Sunday, July 15th at 11am (during group classes)

All are welcomed. Bring friends! We can’t wait to see you there.

4th of July Schedule

We’ll be running on a modified schedule this Wednesday for the 4th of July. Here’s what you can expect:

Lots of big milestones at the gym lately! Let’s see what we have here… Nick P. got 2 rounds of 3 strict Muscle-Ups, Jaime C. Squatted 205 lb, Mari got her first Chin-Ups, and Stella got 8 consecutive Kipping Pull-Ups. Don’t forget to write your goals and accomplishments for July and August on the board near the bathrooms at 597! 

Sign Up for Anti-Gravity Strength

Looking to join that Accomplishments board? Struggling with your Pull-Ups? Stuck at the bottom of your Handstand Push-Up? Check out Coach Arturo‘s critically acclaimed Anti-Gravity Strength class!

Each AG Strength class will be an hour-and-a-half long, focusing on the strength and skills needed to improve Pull-Ups and Handstand Push-Ups. This will include a variety of skill exercises, progressions, weighted and strict practice, and other techniques to teach, develop, and perfect your Pull-Up and Handstand Push-Up. This fundamental strength work will carry over into other CrossFit gymnastics movements, including the coveted Muscle-Up. The class meets 2 times per week for 8 weeks according to the schedule below.

Schedule

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

A1) Back Squat + Front Squat:
3 x 6

A2) 3-Point Dumbbell Row:
3 x 6

*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 5 of 8

_____________________

3 Rounds for Time:
15 Burpee-Box Jumps 24/20
15 Toes to Bars

Post time and Rx to comments.

Photo by Robert C. 

Today’s Schedule

Happy 4th of July from CFSBK! We hope everyone has a safe and happy holiday free of grilling injuries. We’ll be running on a modified schedule today. Here’s when you can get your fitness on:

Clean and Jerk

Performance
Every 90 Seconds x 10:
Clean + Jerk

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

Fitness
Every 90 Seconds x 10:
1 Clean Deadlift (3 seconds down) + 1 Power Clean + 1 Front Squat + 1 Jerk

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 at last week’s heaviest weight before dropping weight for the final 2 reps to finish on a few perfect reps.

Post loads to comments.
Exposure 5 of 8

_____________________

5 Rounds or 20 Minutes:
50 Double-Unders (or about 2 minutes practice)
10e Wall-Facing Shoulder Taps (or 3 Wall Walks)
10 Supine Hollow Alternating Leg Raises

Post work to comments.

James and Coach Keith practiced their ninja moves at the gym yesterday morning. We’re not ninja experts, but these look pretty good to us! | Photo by Sasha S.

Sign Up for Anti-Gravity Strength

Struggling with your Pull-Ups? Stuck at the bottom of your Handstand Push-Up? Check out Coach Arturo‘s critically acclaimed Anti-Gravity Strength class. These always sell out, so hop on it!

Each AG Strength class will be an hour-and-a-half long, focusing on the strength and skills needed to improve Pull-Ups and Handstand Push-Ups. This will include a variety of skill exercises, progressions, weighted and strict practice, and other techniques to teach, develop, and perfect your Pull-Up and Handstand Push-Up. This fundamental strength work will carry over into other CrossFit gymnastics movements, including the coveted Muscle-Up. The class meets 2 times per week for 8 weeks according to the schedule below.

Schedule

Coaches David and KHarpz showing off those sweet blading skillz. It’s the summer craze that’s sweeping Degraw Street!

This Week at CFSBK in Review

1. A new cycle of Coach Ro’s popular Anti-Gravity Strength class starts Monday, and there are still a few spots left. These classes always sell out, so now’s your chance! Go here to register.

2. We’ll be showing a bunch of the remaining World Cup matches on our big, big screen at 597! All the dates listed here are bring-your-own beverages, food, and friends. Join us today and tomorrow at 2pm for the quarterfinals matches!

3. 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.

4. Want to get better at Olympic lifting? You’re in luck. Starting tomorrow, we’re offering additional Next Level Weightlifting Club classes at from 12pm to 1pm on Wednesdays and Fridays!

5. Save the date! On Saturday, July 21st, we will be hosting a potluck at Prospect Park. Come lounge on the grass, throw some frisbee, toss the ol’ pigskin, and hang out with your gym buds. What better way to spend a Saturday?

_____________________
Yesterday’s Results Board: Clean and Jerk | NFT Work
When Meat Eaters Should Choose Plant Based Protein Breaking Muscle
How Feasting Rituals Help Shape Human Civilization Smithsonian

WOD 7.7.18

3 Rounds for Time:
50 Russian Kettlebell Swings 24/16
40 Calorie Row
30 Thrusters 75/55
20 Pull-Ups

The loading should be light today. Scale Pull-Ups to Banded or Jumping Pull-Ups as needed.

Post time and Rx to comments.

TODAY: World Cup Quarterfinals at CFSBK

We’ll be showing the World Cup quarterfinals match between Russia and Croatia today at 2pm on our big, big screen (it’s a giant screen) at 597! Today and the rest of the dates listed below are bring-your-own beverages, food, and friends.

Semifinals: Tuesday, July 10th and Wednesday, July 11th at 2pm
Finals: Sunday, July 15th at 11am (during group classes)

All are welcomed. Bring buds!

Discounted Tickets to Moss

Moss, a movie that Gene K. worked on as a producer, just started a weeklong run at Cinema Village in Manhattan! The film has received strong reviews in The New York Times and The Village Voice. You can purchase tickets here. CFSBKers can also receive a discounted ticket by presenting this voucher at the box office. Congrats again, Gene!

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Yesterday’s Results Board: Rest Day
Which Is Healthier White Rice or Brown Rice? OPEX
How Does a Pro Soccer Player Fuel Up? Breaking Muscle

Snatch

Performance
Every 90 Seconds x 10:
Mid-Hang Snatch

Use the first few sets to build, with the goal of making a few reps at a heavy weight before dropping for the final 2 reps to finish on a few at a lower percentage.

Fitness
Every 90 Seconds x 10:
Snatch Grip Deadlift + Mid-Hang Power Snatch + Overhead Squat

If you’re newer to the lifts, then choose the Fitness option, breaking the movement up a bit. Use the first few sets to build, with the goal of making a few reps at a challenging weight before dropping weight for the final 2 reps to finish on a few perfect reps.

Post loads to comments.
Exposure 5 of 8

_____________________

3 Rounds for Time:
800m Run (1 lap)
50 Sit-Ups

Post time and Rx to comments.

This round is on Stella | Photo by Thomas H. 

August 26th: CrossFit Strongman Specialty Course

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!

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Yesterday’s Results Board: WODurday
How I Trained My Motor Cortex to Help Me Squat More BarBend
Behavior-Based Goal Setting Girls Gone Strong

Bench Press / Dumbbell Front Rack Step-Ups Superset*

A1) Barbell Bench Press:
3 x 6

A2) Dumbbell Front Rack Step-Ups:
3 x 6

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 6 of 8
_____________________

4 Rounds
AMRAP 3 Minutes:
1, 2, 3, 4, 5, 6, 7, 8, 9 (add 1 rep per round)
Deadlifts 185/125
Strict Handstand Push-Ups

Rest 3 minutes

Start each round off at 1. The Deadlift should be a medium weight for you, something you could do easily a set of 10+ reps when fresh. The Handstand Push-Ups are strict today (no kipping). If these are easy for you, then add a deficit. If not, then scale range of motion (up to 2 mats) or to Box Piked or regular Push-Ups as needed.

Post rounds, reps, and Rx for each round to comments.

This Week: Free Next Level Weightlifting Club Classes!

Want to get better at Olympic lifting? We’ve added 2 additional Next Level Weightlifting Club classes from 12 to 1:30pm on Wednesdays and Fridays, and this week those afternoon classes are free! NLWC offers Olympic lifting (the Snatch and the Clean and Jerk) with strength training and mobility all in one. While there are universal weekly workouts, they can and likely will change from person to person depending on each individual’s needs. All people are different and therefore require different things to be successful. At Next Level Weightlifting Club, we take that into account and make adjustments as needed to optimize progress.

There’s no need to register beforehand for this Wednesday or Friday’s free classes. Just show up and get your Oly on!

About the Coach: Frank Murray has competed in weightlifting for many years. During that time, he has medaled at five separate National Championships, most recently a Silver at last year’s Nationals. His all-time best lifts in competition include a 151kg (333lb) Snatch and a 182kg (400lb) Clean and Jerk at a body weight under 200lbs. He has worked with many athletes, from multiple CrossFits, including: CF Garden City, CF Queens, CF Great Neck, CF 516, CF King of Island Park, RADD CF, CF Greenpoint, CF Manhasset, CF L.I.C, among others.  Coached by Arthur Drechsler, former world record holder, chairman of the board of USAWeightlifting, and author of The Weightlifting Encyclopedia, Frank has learned from the many years of experience that Artie has had over his coaching career.

Frank is a USAW Level II Advanced Sports Performance Coach and has a B.A. in Physical Education.

News and Notes from CFSBK Members

• CFSBKers Maria H. and Courtney C. host a biweekly comedy series called Butterscotch Comedy. The show happens at the Greene Grape Annex, and the next one goes down on July 19th at 7:30pm. Check it out!
• Moss, a movie that Gene K. worked on as a producer, just started a weeklong run at Cinema Village in Manhattan! The film has received strong reviews in The New York Times and The Village Voice. You can purchase tickets here. CFSBKers can also receive a discounted ticket by presenting this voucher at the box office.

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Yesterday’s Results Board: Snatch | Run, Sit-Ups
Weightlifting’s New Bodyweight Categories BarBend
Central Regional Highlights CrossFit Games

From July 17th through August 28th, we’ll be offering an additional CrossFit Preteens (ages 8-12) class at 11am on Tuesdays to help keep your kiddos active over the summer. Go here to read more about our youth programs!

CFSBK Potluck in the Park

Celebrate mid-summer with your CFSBK buds. On Saturday, July 21st, we will be hosting a potluck at Prospect Park. Come lounge on the grass, throw some frisbee, toss the ol’ pigskin, and hang out with your gym buds. What better way to spend a Saturday?

We’ll be on the hill south of the Picnic House from 2pm on. Bring a dish, drink, or game to play. Friends, family, and dogs are welcomed, as always. We can’t wait to see you there!

News and Notes

• We’ll be showing today’s World Cup semi-final match between Belgium and France today at 2pm on our big screen at 597. Bring food, beverages, and friends!
• We’re always trying to get better at what we do. If you have a minute, head over to the feedback page and tell us about your experience at the gym!

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Yesterday’s Results Board: Bench Press / Step-Ups | Deadlifts, Handstand Push-Ups
The Expiration Dates on Our Food Could Be Causing a Huge Environmental Problem The Washington Post
Burpees Never Get Old Breaking Muscle