Monday
Jul252016

Bench Press / Bent-Over Row | WOD 7.25.16

Bench Press / Bent-Over Row Superset*

1A) Barbell Bench Press

Fitness
3 x 5 Linear Progression

Add a few pounds to last week's weight.

Performance
3 x 6

Go heavier than last week's 8s.

1B) Barbell Bent-Over Row

Fitness
3 x 5 Linear Progression

Add a few pounds to last week's weight.

Performance
3 x 6

Go heavier than last week's 8s.

In both cases, keep these light enough to perform strictly and with solid form. Don't let these turn into an ego exercise. Really think about the movement rather than the weight moved. Keep the following notes in mind:

1) Set up like a Clean and Deadlift the bar up.
2) Hip hinge until bar is at least below the knee (try to be as horizontal as possible).
3) Maintaining a consistent back angle, pull your elbows up and back and aim to hit your stomach (not your chest) with the barbell.
4) Start with a weight that allows all the reps to be done perfect and without momentum. It should feel too light to start.

*Superset means that you perform a set of exercise A (in this case the Bench Press) and then after a short rest, 30 seconds to a minute, you perform a set of exercise B (in this case the Barbell Bent-Over Row). You then rest a short period before returning to exercise A and continue in this fashion until all warm up and work sets are completed.

Post loads to comments.
Exposure 7 of 8

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3 Rounds for Time:
15 Front Squats 95/65
15 Push Presses 95/65
15 Pull-Ups

The barbell comes off the floor. This should be on the light side light and will be unbroken sets on the fast end. Sub Jumping Pull-Ups or scale volume as needed.

Post time and Rx to comments.

CFSBK Athlete of the Month Michael A. "I was in 11th grade," he explains, "and DJing pretty heavily."

July Athlete of the Month: Michael Affronti

 

This month we honor yet another 6am regular. Something in the water? Is the coffee you sip before sunrise somehow more caffeinated, more powerful? We’re not sure, but the 6am class does seem to get after it, and as expected the banter was quite strong during the interview that informed this article. He’s been with us for about 3 years now and from our first introduction (doing a cool down mile on a Saturday with coaches Jess, MeLo, and myself) I knew he was a great guy. I hope you enjoy getting to know a little bit a bit about the “Tornado of Fitness,” Michael Affronti.

Fox: Hey Mike! Thanks for coming in on an evening to sit down with me, and congrats!

MA: Thanks! I just want to say how honored I am to be AOM. You made my whole month when you told me that yesterday. CFSBK is such an important part of my life, and I feel fortunate to be a part of our community.

Fox: Well, it’s very well-deserved. Tell us about how and when you found CrossFit?

MA: I started at CrossFit Belltown in Seattle in 2009, which was and is an amazing gym. I really cannot say enough great things about Nadia and Eric and the place they’ve created. Anyway, I actually found CrossFit through the Paleo/Primal-sphere. The short version is that I’d torn my ACL playing soccer and had a long rehab, during which I continued to eat like someone playing sports for a few hours each day. I got pretty heavy. I found Mark Sisson (Mark’s Daily Apple), Robb Wolf, and a few other sources and began eating a paleo/primal diet, which eventually swung me too far in the other direction. I got too skinny. I wanted to follow a fitness program that would get me results and not be boring. I was tired of my meathead days of following magazine routines at the 24-Hour Fitness. I eventually found CFBT and I was hooked. It’s a beautiful space with a great community, and I quickly began to see results. CrossFit just really clicked for me and when I find something I’m interested in I generally go all in. I eventually pulled some friends in and most of them still train there.

Fox: I’ve heard great things about that gym. I remember watching videos of Nadia and Robb on Kipping Pull-Up progressions. It’s awesome that you got a great start with CrossFit. How’d you wind up with us at CFSBK and why do you stay?

MA: I’m originally from here (Brooklyn and Long Island) but had been living in Seattle since 2004. I decided to quit my job at Microsoft and move back to NY to work on a startup with some friends. Leaving Seattle was really hard and a big part of it was how integral CrossFit Belltown was to my life. Honestly, I was really nervous about joining another CrossFit, but when I came to check out CFSBK, I got good vibes right away. The first person I met was Matt Katz, who chatted with me a bit, which put me at ease. I did "Diane" at my first 6:00am class and then chatted with Peter (Mattis, former AOM) about tech for 20 minutes after class. I felt like I’d found my new gym home. The programming here is a bit different from Belltown's, and I found myself PRing most of my lifts in the first year, which was motivating. Overall this place is great, and the 6am regulars have a special little relationship. One thing I’ll say about why I love CFSBK is that I don’t have to really work on creating (fitness) goals. The programming is laid out such that it takes care of that for me. As someone who is constantly creating and working on goals in my professional life, it’s quite a relief to come here and zone out in a sense.

Fox: Maybe it’s a “less thinking, more doing” mentality that breeds this interesting 6am group? I’ve heard tales of late nights and mezcal fueled workouts.

MA: Yeah, we’ve obviously found a common bond with CrossFit but our group gets along easily and doesn’t even talk about fitness all the time! There certainly are some late nights followed by early classes that we get through somehow. We’re sort of like a team within a team. We send texts to egg each other on and support each other outside the gym, too. We’ve helped each other through more than a few tough times over the years.

Fox: As someone who rarely coaches 6am group classes, I have to say that walking in and overhearing you guys banter as I drink my coffee is a fun way to start a work day. You’re all there to work but still manage to have fun. Tell us about growing up, where you’re from, and your family.

MA: Of course! I grew up in New Hyde Park, Long Island and all my family is still there. I’ve got a sister, a niece, a nephew, a brother, and my parents all in Long Island, so I visit regularly for family time. I’ve got Brooklyn roots, though. My grandfather immigrated from Sicily in the 40s and eventually opened up Paisano’s Butcher Shop on Smith Street, which my family has run for years. Dad is semi-retired, and now my brother Tony oversees the day-to-day operations. I went to New Hyde Park Memorial High School and played soccer, lacrosse, and football there. I also swam competitively, so I’ve been an athlete of some sort for my whole life. I attended Boston University after high school and stayed active there as well. Fun fact: David Silk was a professor of mine. He showed us his gold medal on day one and sure got our attention.

Fox: I’ve heard rumors that you used to DJ?

MA: Sure did. DJ Flash! I got the nickname since I was “the fast guy” on the soccer team. I am very passionate about music and am always looking for something new to learn. In high school I bought a double tape deck and started recording and mixing songs from the radio. I gave away the tapes to some of my friends and they were into it, so I then started selling mix tapes out of my trunk. I was once at a sweet 16 party with a pretty bad DJ and no one was dancing. I approached the booth and said “Listen, if you just play this tape people will come back on to the dance floor.” Well, they did. DJ Flash to the rescue!

Fox: You were entrepreneurial pretty young! What do you do now?

MA: Actually, I started my first business when I was 10, making menus for local restaurants! I’m currently VP of Product for Fuze, a technology company that builds communication apps for large companies. It’s like WhatsApp and Skype but for enterprises. Prior to Fuze I was helping run a startup called Contactive here in NYC. I spent the first ten years of my career after college living in Seattle and working at Microsoft building communication and social experiences in Microsoft Office.

Fox: How about in your spare time? Any hobbies? 

MA: I’m fortunate that my work allows me to pursue one of my favorite hobbies, which is travel. I travel a lot for work. Whenever possible I turn a few days surrounding a work trip into some adventure travel, and of course, visit new CrossFit gyms whenever I can. I was recently in Iceland and loved every minute. I go to concerts as often as I can, as often as once a week. I recently saw Balkan Beat Box who killed! I mentor frequently also, working with startups here in NYC and also speaking regularly at my high school alma mater about picking and growing your career. I’ve also got a blog, where I post monthly on various topics and have recently become a writer at Inc.com! I also teach a course at General Assembly on Product Management and Entrepreneurship.

Fox: You’re a pretty active guy! Great stuff. Last few questions. Getting back to fitness, what are your current goals in the gym?

MA: I’d have to say increasing my technical skill on the Olympic lifts so that they catch up with my strength numbers. When I first started, I needed to get my gymnastics skills up, and I’m pretty happy overall with that area. I’ve been working on staying humble with my numbers, especially after a few minor injuries.

Fox: Alright Michael, last question. What do you think we should look for in a future AOM?

MA: Someone who leads by example, makes sure people feel included. Sticking around so folks finish together is so important, I think. You can always put your weights away a few minutes later once the last person finishes. Also, someone who busts ass a bit!

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Yesterday's Whiteboard: Clean and Jerk | DB Power Snatches, Burpees, Box Jumps
Weighting Game CrossFit Games

 

Sunday
Jul242016

Clean and Jerk | WOD 7.24.16

Clean and Jerk Complex

Fitness
Clean Pull + Clean + Jerk:
5 x 1

Warm up to a medium-heavy load and perform 5 reps of the complex at that weight. No press outs, no misses.

Performance
Clean Pull + Clean + Jerk:
Perform singles of the complex at: 70%, 75%, 80%, 85%, 90%, 80%, 85%, 90% (of best Snatch)

Go up to 90% if it's feeling good, and if you feel great, then move up. If you're not feeling great today, then stay back around 80% and work there.

Post loads to comments.
Exposure 6 of 8

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4 Rounds for Time:
20 Dumbbell Power Snatches, Alternating
20 Burpees
20 Box Jumps 24/20"

Use a heavy dumbbell for the Snatches and alternate arms each rep. Rx would be 1/3 of your bodyweight.

Andre and Monique did quite a bit of CrossFitting during their honeymoon in Europe. Here they are at CrossFit Digbeth in Birmingham, CrossFit Perpetua in London, and CrossFit Original Addicts in Paris. Congrats, you crazy kids!

Marathon Row and CrossFit Games BBQ

There are two big things happening at CFSBK today! The big things are as follows:

1) Coach Nick's marathon row is happening today at 2:15pm. There's still time to sign up! Remember: you can also do it with a partner or three. Proceeds benefit Row New York, and you can donate here even if you can't make it to the row.

2) We'll be BBQing and showing the final day of the CrossFit Games on our big screen at 597. After Anti-Gravity, around 3:00pm, we'll start grilling and screening the Sunday events at the gym. All are welcome! The gym will have some beer but otherwise, BYOB.

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Yesterday's Whiteboard: Back Squat | Power Snatches, Thrusters, Deadlifts
Designing and Active, Healthier City NY Times
Nowhere to Hide CrossFit Games

Saturday
Jul232016

Back Squat | WOD 7.23.16

Back Squat

Fitness
3 x 5 Linear Progression

Add 5-10 lbs to last week.

Performance
3 x 4

Heavier than last week.

Post loads to comments.
Exposure 6 of 8
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For Time:
10 Power Snatches 135/95
15 Thrusters
30 Deadlifts
15 Thrusters
10 Power Snatches

Use the same weight for all three movements. Use the Power Snatch and Thruster as a guide when scaling. It should be on the heavy side for those movements and light for the Deadlifts.

Post time and Rx to comments.

Things got intense at last Saturday's Spikeball tournment

  • There's still time to sign up for Coach Nick's marathon row this Sunday! Proceeds benefit Row New York, and you can donate here even if you can't make it to the row.
  • Also tomorrow: we'll be showing the final day of the CrossFit Games on our big screen at 597. After Anti-Gravity, around 3:00pm, we'll start grilling and screening the Sunday events at the gym. All are welcome! The gym will have some beer but otherwise, BYOB.

Farewell, Peter H. and Family!

Longtime CFSBKer and 4:30pm-class mainstay Peter H. is retiring and, sadly, leaving Brooklyn. He wrote a really nice letter to Captain Osorio, and we're happy to post it here! 

Dear Crossfit Family,

In February of 2009 Chris Jesinky and I had been running around Prospect Park a couple times a week for years. We hated it. Every time we’d start I’d say, “Slow down, there’s no bears chasing us” and we’d creak and trudge along. Then one day Chris says his buddy, a Fire Dept. Captain, told him about this new thing all the firemen were doing and that he wanted to try it: Crossfit. “Do we still have to run around the park?” I asked. When the answer came back no, I was in.

We showed up at the Lyceum for the first Foundations class and there was Charlotte K., 5 months pregnant with Linus; a whippet Dan L. who wanted to “improve his core so he could do triathalons”; Tal Giat; a bunch of kinda doughy, late 20s bros; and me and Chris. Chris and I both said, “Staving off Death,” when asked why we were there.

David “Cult Leader, David Osorio” Osorio blew my mind. He was ½ my age and 3x my maturity. I was going to do what he said… unless it was too hard and needed scaling. He was the only coach in those days and we paid $20 dollar bills into a blue pencil case sitting on the table at the top of the stairs. What we have now is much better.

In the last 7½ years I have done much more than stave off Death. I became strong enough to win the affections of a beautiful woman and get her to propose to me. We have two smart, strong, good-looking boys. And I have enjoyed the friendship of every single person with whom I have WoDded in all that time. Even if we only worked out together ONE DAY, I felt a close bond of kinship and family that David, and all the coaches he was smart enough to hire and train, worked so hard to instill in every class. CFSBK is a truly magical place where the fire-eaters and the schlubs all struggle together to find their better selves.  I will miss you all terribly.

As I may have mentioned once or twice, I retired from teaching this year and Ann, the boys, and I are moving back to Wisconsin in a few weeks. I have one WoD left, Sunday at 9:00, then I’m off to Crossfit Hoppmann on Lakeland Ave. in Madison. I’ll have an entire set-up in my garage if you find yourself in Madison and need a workout.

With Big Love,

Peter Hoppmann

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The Rise of Women in CrossFit Well Good
How NYers Endured Unbearable Summers Before A.C. Gothamist

Friday
Jul222016

Rest Day

Video of the Week: Here's a fun vid of Linda and Steve H. swimming with a whale shark! Steve reports, "We were snorkeling about 30 miles northeast of Isla Mujeres off of the Yucatan peninsula in Mexico. Every year during July and August whale sharks congregate in large numbers to filter feed the water that is rich in bonito and snapper eggs in that area. First day we were there they estimated there were about 200-300 of them spaced out over a few square miles."

This Week at CFSBK in Review

1. Coach David raised a glass to Coach Noah, whose last class with us was Sunday. We miss you, buddy!

2. Jude G. told us about her experience at Craftsbury Sculling Center in Vermont, and we encouraged you to sign up for Coach Nick's marathon row this Sunday.  There's still time! Proceeds benefit Row New York, and you can donate here even if you can't make it to the row.

3. Also happening this Sunday: we'll be showing the final day of the CrossFit Games on our big screen at 597. After Anti-Gravity, around 3:00pm, we'll start grilling and screening the Sunday events at the gym. All are welcome! The gym will have some beer but otherwise, BYOB.

4. New Starting Strength Program cycles are open! There are still spots left in a few classes.

5. The second-ever Iron Maidens Lift 'n' Learn Session will take place at CFSBK on Sunday, July 31st at 2:00pm. Get ready for some Bench Pressing followed by a clothing swap! Head over to the event page for more details.

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Yesterday's Whiteboard: Snatch | Pistols, DB Presses, C2B Pull-Ups
Ask a Swole Woman: Getting Started The Hairpin
The Slow Loris Is You at Happy Hour NY Mag

Thursday
Jul212016

Snatch | WOD 7.20.16

Snatch Complex

Fitness
Snatch Pull + Snatch:
5 x 1

Warm up to a medium-heavy load and perform 5 reps of the complex at that weight. No press outs, no misses.

Performance
Snatch Pull + Snatch:
Perform singles of the complex at: 70%, 75%, 80%, 85%, 90%, 80%, 85%, 90% (of best snatch)

Go up to 90% if it's feeling good, and if you feel great, then move up. If you're not feeling great today, then stay back around 80% and work there.

Post loads to comments.
Exposure 6 of 8

__________________

4 RNFT:
8 Pistols or Box Pistols
8ea Single-Arm Dumbbell Presses
4-8 Strict C2B Pull-Ups

For the Box Pistols, start standing on a box and lower yourself to the bottom of a Pistol with your non-working leg trailing off to the side. Stand back up on the working leg if you can. If not then stand back up however you can. This version requires a little less flexibility. Go heavy on the Dumbbell Presses. Use bands or add weight as necessary on the Pull-Ups.

 

This Sunday: CrossFit Games BBQ!

This Sunday we'll be showing the final day of the CrossFit Games on our big screen. After Anti-Gravity, around 3:00pm, we'll start grilling and screening the Sunday events at the gym. All are welcome! The gym will have some beer but otherwise, BYOB.

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Yesterday's Whiteboard: Front Squat | Row, Squats, Sit-Ups
One Sport May Be Too Much The Way
Why Weightlifting Is Good for Kids BarBend

Wednesday
Jul202016

Front Squat | WOD 7.20.16

Front Squat

Fitness
3 x 5 Linear Progression

Add 5-10 lbs to last week's weight.

Performance
3 x 4

Heavier than last week

Post loads to comments.
Exposure 6 of 8
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For time:
50 Calorie Row buy-in, then..
40-30-20-10
Squats
Sit-Ups

Post time and Rx to comments.

Jude G. practicing her sculling technique

CFSBK at Craftsbury Sculling Center

Editor's Note: Two weeks ago, Coach Nick, Mark M., and Jude G. participated in a four-day intensive sculling camp at Craftsbury Sculling Center in Vermont. Today we're very excited to bring you Jude's report on the experience. Thanks, Jude!

Last week I had the chance to spend several days at Craftsbury Outdoor Center in Vermont.  It was an incredible experience, and I’m looking forward to returning next summer.

We spent our days in a spectacular setting, rowing several times each day on a gorgeous New England lake. Between sessions on the water, there was time to hang out and have a great time with rowers who were visiting from all over the country. It was a fantastic week and the return to the erg has been difficult (actually the return from rural New England has been really difficult).

I’ve participated in Nick’s program for CRASH-B’s twice and have competed in Boston with the CFSBK team. The physical challenge and camaraderie of the CFSBK group is terrific, and I’ll continue to enroll and complain about the workouts. However, getting the opportunity to take the skills I’ve learned from training with Nick to get off the erg and into a scull at Craftsbury was simply one of the best experiences and what I hope will be a life-long pursuit of learning to scull.

CFSBK is an incredible community, which has been noted by lots of people that have had the chance to spend years or even just a class at the gym.  Although I am grateful for the opportunity to have a place that continues to challenge me physically, I am especially thankful for the adventures beyond Degraw Street that have been presented, and I hope to see more CFSBK friends at Craftsbury next year.

Marathon Row!

Want to get in on the Coach Nick experience? How does 42,195m on the erg sound?

42,195m. You read that right.

Last year, CFSBK hosted a 1/2 Marathon Row. This year, we've decided not to half-ass it again, and to go All. The. Way.

We will host our first Marathon Row on Sunday, July 24th, at 2:15. There will be three categories:
  • Single Scull: You do the whole marathon yourself
  • Double Sculls: You and one partner divvy up the marathon however you want; you could each do one 21,098m block, or do multiple shorter pieces
  • Quadruple Sculls: You and three other people divvy up the marathon however you want – you could each row one 10,549m block, or do multiple shorter pieces

The enrollment fee is $60 per person. We will donate half the fee – and anything else you can raise – to Row New York, which teaches competitive rowing to kids in under-resourced communities. Head over to the Crowdrise page to start raising money!

Sign up here now – space is limited!

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Yesterday's Whiteboard: Rest Day
City Pools Are Cleaner Than You'd Think NY Post
A New Generation of Middle Eastern Women Chases Olympic Glory Washington Post

Tuesday
Jul192016

Rest Day

Manny B. pulls a Deadlift at Sunday's Starting Strength Program Total

Register Now For Starting Strength Program

We all want to get stronger. That's because we implicitly understand that building strength is the foundation for increasing overall physical capacity. It has been proven again and again that lifting heavy primes our bodies to be more effective and efficient at metabolic conditioning workouts. Strength is the only mode of training that supports everything else we do in the gym and in life. Plus: it's pretty badass. 

Upcoming Program Times and Dates:
A cycle: Novice, 7pm Mon/Wed and 6pm Fri | Monday July 25th - Friday September 8th
B cycle: Intermediate, 7pm Tues/Thurs and 10am Sun | Tuesday July 26th - Sunday September 18th
C cycle: Morning Novice, 6:30am Mon/Wed | Monday July 25th - Wednesday September 14th
D cycle: Continuing Education, 6pm Mon/Wed | Monday July 25th - Wednesday September 14th
E cycle: Late morning, all levels, 10am Mon/Thurs, co-taught by Coach Margie | Monday July 25th - Thursday September 15th

Each cycle will culminate in a CrossFit Total on Sunday, September 18th.

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

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

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

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

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

News and Notes

  • This Sunday we'll be showing the final day of the CrossFit Games on our big screen. After Anti-Gravity, around 3:00pm, we'll start grilling and screening the Sunday events at the gym. All are welcome! The gym will have some beer but otherwise, BYOB.
  • Time is running out to sign up for Coach Nick's marathon row this Sunday the 24th! It'll be tough, but well worth it! (Don't you want to be able to impress your marathon-running friends?) Go here for more info.

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Yesterday's Whiteboard: Bench Press / Bent-Over Row | Wall Balls, Double-Unders, Muscle-Ups
The Olympic Weightlifting Squat Catalyst Athletics
Mind Games CrossFit