Thursday
Feb232017

Snatch | WOD 2.23.17

Snatch EMOM

With a running clock....

EMOM x 7:
Snatch High Pull + Hang Snatch

EMOM x 7:
Power Snatch

EMOM x 7:
Snatch

Use about 60% of your 1RM Snatch. The load should medium-heavy but doable for all the reps with no fails. If you can't catch in the full squat, scale to power receiving positions.

Post loads to comments.
Exposure 1 of 8

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Metcon (4 minutes):
Tabata Row

Score max meters in an interval.

 

The Open Is Upon Us!

So far we have 106 CFSBKers registered for the 2017 CrossFit Open. If you’ve registered, congrats on making this decision! It's going to be an awesome five weeks in which you'll get to benchmark your overall fitness and engage in some fun competition with yourself, the CFSBK community, and the rest of the world. Last year, about 330,000 people competed in the Open making it the world's largest participatory sporting event.

If you haven’t registered for the Open yet, there’s still time to get in on the fun! Go here to sign up.

Intramural Teams
As you may have read right here on the blog, we're going to do in-house intramural teams again for the second year in a row to make the Open even more exciting and inclusive. For more information on that, check out the event page. When you sign up for the league, you'll be placed on a team where your performance will contribute to your team’s overall score. Each team will be assigned a captain who will communicate with their team over the 5 weeks and submit their scores to management. This is a great way to meet some new people, have a bit more fun with the Open, and motivate yourself to work a little harder. The Intramural League is completely inclusive. We encourage everyone to sign up and give it their all! Remember: your team won’t be penalized if you can’t do a workout for some reason. Team assignments will go out on Friday of this week.

The registration deadline for the Intramural League is Thursday before midnight. Please opt in here

Friday Night Lights
This year, we're adding a "Friday Night Lights" component to the Open in which the 15 top-ranked male and female CFSBK athletes will be invited to throw down on Friday night during Open Gym. "FNL" will start on week two, after scores from 17.1 have been ranked. Come on down to cheer as our fire-breathers hit these workouts! Our top 15 athletes will be emailed each week with their invite.

Programming & Submissions
As usual, the Open workout will be programmed for Saturday's group class, which means you'll have the following opportunities to perform the workout:

  • Friday morning/afternoon group classes
  • Friday Open Gym, 5:30-8pm
  • Saturday Group Classes, 8-2pm
  • Saturday Open Gym, 2-4pm
  • Sunday Open Gym, 6-8pm

For extenuating circumstances, we can try to work with you if you CAN’T make any of those times. With the exception of the Friday and Saturday Group classes, you'll have to find someone to judge you in order to post a valid score. There are often folks hanging around to do the workouts, so just ask the coach to assist you if you can't find someone to help out yourself.

In order for your score to be counted, you must submit your score and judge's name to the CrossFit Games site by 8pm on Monday night. If you don't submit a score, you'll get a zero for the workout, but you’ll still be allowed to participate in the subsequent workouts. There’s nothing worse than crushing a workout and then posting a zero for the year! You’ll have to submit your judge’s name when you submit so remember to cut off the bottom of your scorecard and take it home with you. In a worst-case scenario, you can submit David Osorio as your judge.

Open Announcements
Each Thursday (starting tonight!) the gym will be live-streaming the Open announcements on the big screen in 597. Feel free to come on by, drink a beer, and stretch out while you find out what each week's event will be. Come early or stay late after your class to check it out. These typically air at 8pm EST on Thursday nights.

News and Notes

  • This morning's 9am Yoga class with Jaclyn K. is cancelled.
  • You're invited to Coach JB's birthday party! The fun goes down this Friday at 9pm at South (a bar at 629 5th Avenue). 

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Yesterday's Whiteboard: Back Squat / Front Squat | Kettlebell Swings, Burpees
You're a Completely Different Person at 14 and 77 Quartz
Nabiha Syed SquadWOD

Wednesday
Feb222017

Front Squat / Back Squat | WOD 2.22.17

Paused Back Squat / Paused Front Squat

Paused Back Squat:
3 x 5

Use about the same weight you finished the sets of 10 last cycle. Move directly into...

Paused Front Squat:
3 x 5

Use about the same weight you finished the sets of 10 last cycle.

Pause for a 2 count at the bottom of your Squat before driving back up. Have a rackmate count the pause for you.

Post loads to comments.
Exposure 1 of 8
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3 Rounds for Time:
30 Russian Kettlebell Swings 32/24kg
20 Burpees

Post time and Rx to comments.


With all the much-derserved hubbub around Iron Maidens and the Open, let's not forget about all the CFSBKers diligently doing the Look, Feel, Perform Better Challenge. Coach Fox checked in with the wonderful Allie B. to learn more about her Challenge experiences so far. Are you also doing the LFPB Challenge? Let us know how it's going in the comments!

Last Chance to Register for the CrossFit Open and Sign Up for Intramurals!

By the time you've read this, the Open Workout 17.1 countdown clock will have ticked down to just ONE day. You know what that means? Yeah, wise gal, it does mean that Dave Castro will announce 17.1 live from CrossFit Louvre in Paris. But it also means time is running out to register!

For the second year in a row, CFSBK is organizing a friendly, in-house intramural team competition during the CrossFit Open. This competition aims to promote a healthy community rivalry and provide motivation for all Open competitors to perform their best each week! Participation is voluntary, and those who wish to participate will be split into balanced teams with team captains assigned by CFSBK management. Team scores will be compiled at the close of each week by the captains using an average team ranking. Last year, we had 72 CFSBK athletes compete in this in-house competition, forming 6 teams of 12 people. We’re hoping to surpass those numbers this year.

 

Since we will be using overall team ranking as the score, performing workouts Rx'd will still be more valuable to your team than performing them scaled, regardless of how many reps you get. This works well with the intention of the Open: to attempt as many workouts Rx'd as you can while scaling when necessary. If you have to miss a workout (due to travel, injury, etc.), it won't negatively affect your score, since your team score will be an average of submitted scores.

You must be officially registered for the CrossFit Open to compete in the Intramural Team Competition, so go here to sign up if you haven't already! Please remember to sign up for the CrossFit South Brooklyn affiliate and team on the Games site!


Teams are encouraged to coordinate class times, wear fun outfits, and talk smack. Have fun with this! Again, this isn't mandatory, so if you just want to do the Open workouts on your own, you can. If you're interested, sign up here, and get ready to rumble!

News and Notes

  • Longtime members Matt and Alex Katz are moving to Portland, and they're probably going to miss the CFSBK community more than anything else about Brooklyn. Any and all CFSBKers are invited to their going-away party this Saturday, February 25th at 5pm at High Dive (243 5th Ave.), just a few minutes from the gym!
  • Tomorrow's 9am Yoga class with Jaclyn K. cancelled.

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Yesterday's Whiteboard: Rest Day
Are Fat Cells Forever? NY Times
Why Facts Don't Change Our Minds The New Yorker

Tuesday
Feb212017

Rest Day

Brad D. taking on Open Workout 16.2 last year. Want to do this year's Open workouts in a fun, competitive enviroment with your friends? See the event page for sign-up details. Don't wait: There are just a couple more days before the annoucement of 17.1!

New Training Cycle Template

Training Cycle Dates: M 2/20/17 - Su 4/23/17
Crush Week: M 4/17/17 - Su 4/23/17
Transition Week: Will be the first week of the following cycle, starting April 23rd.

Goals: To maintain strength, improve skills likely to be in Open, and keep fresh for Open Saturdays!

Monday
Upper Body Push + Metcon

Varied movements and reps on the upper body push.

Wednesday
Squat + Metcon

Varied reps and sets on the Squats.

Thursday
Olympic Lifting + Metcon

Varying between Snatch and Clean and Jerk, often using EMOMs.

Saturday
Open Workout

Varying between Snatch and Clean and Jerk, often using EMOMs.

Sunday
Olympic Lifting + Metcon

Varying between Snatch and Clean and Jerk, often using EMOMs.

New Standardized Warm Ups

The intention is to keep unilateral movements in the mix while incorporating skill work in the warm ups.

1. 
3-5 Kip Swings + 3-5 Kipping Pull-Ups or Toes-to-Bars
5ea Single-Arm Dumbbell Press from Bottom of Squat
10 Hollow Rocks

2.
3-5 Strict Ring Dips + 3-5 Kipping Ring Dips (or 5-10 Push-Ups as needed)
10 Kettlebell Swings
10 (5ea) Goblet Reverse Lunges

3.
3 Wall Kick-Ups + 3 Handstand Push-Ups (use AbMats as needed, or 3 Wall Walks)
10 Box Jumps + Step Downs
10 Empty-Bar Thrusters

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Yesterday's Whiteboard: New SWUs | Push Presses, Toes-to-Bars,
Starting with the Set-Up Position CrossFit Journal
The Pro Bowl's Kiss Cam Became a Powerful PSA About Love's Different Forms USA Today

Monday
Feb202017

New Standardized Warm Ups | WOD 2.20.17

New Standardized Warm Ups

1. 
3-5 Kip Swings + 3-5 Kipping Pull-Ups or Toes-to-Bars
5ea Single-Arm Dumbbell Press from Bottom of Squat
10 Hollow Rocks

2.
3-5 Strict Ring Dips + 3-5 Kipping Ring Dips (or 5-10 Push-Ups as needed)
10 Kettlebell Swings
10 (5ea) Goblet Reverse Lunges

3.
3 Wall Kick-Ups + 3 Handstand Push-Ups (use AbMats as needed, or 3 Wall Walks)
10 Box Jumps + Step Downs
10 Empty-Bar Thrusters

Post work to comments.

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Every minute on the minute x 24 (8ea):
1) 10 Push Presses 115/80
2) 10 Toes-to-Bars or Hanging Knee Raises
3) 10 (5ea) Goblet DB Step Ups 45/25
4) Rest

All movements are intended to be completed fast and unbroken, though the Toes-to-Bars may be in 2-3 quick sets. You should have around 30 seconds of rest in each minute.

Post work to comments.

Join the 2017 CFSBK Open Intramural Team Competition!

For the second year in a row, CFSBK is organizing a friendly, in-house intramural team competition during the CrossFit Open. This competition aims to promote a healthy community rivalry and provide motivation for all Open competitors to perform their best each week! Participation is voluntary, and those who wish to participate will be split into balanced teams with team captains assigned by CFSBK management. Team scores will be compiled at the close of each week by the captains using an average team ranking. Last year, we had 72 CFSBK athletes compete in this in-house competition, forming 6 teams of 12 people. We’re hoping to surpass those numbers this year.

You may perform the workouts scaled or Rx’d, whichever is most appropriate for you. Since we will be using overall team ranking as the score, performing workouts Rx'd will be more valuable to your team than performing them scaled, regardless of how many reps you get. This dovetails with the intention of the Open: to attempt as many workouts Rx'd as you can while scaling when necessary.

The Open workouts will be programmed for Saturday group class each week, which provides team members the opportunity to complete the workouts on Friday and Saturday during group class or Saturday and Sunday during Open Gym. However, if you must miss a workout (due to travel, injury, illness, etc.), it won't necessarily negatively affect your team’s score, because the score will be an average of top submitted scores for each week.

Teams are encouraged to attend the same group class, wear matching outfits/t-shirts, and trash talk. If the competition results in a tie at the end of the Open, there will be a head-to-head team throw-down. We’ll also be inviting the gym’s top 15 men and women to compete against each other every week during a Friday Night Lights event.

This isn't mandatory, so if you want to do the Open workouts without joining the intramural competition, you can. If you are interested in joining an Intramural Team, sign up here!

You must be officially registered for the CrossFit Open to compete in the Intramural Team Competition, so go here to sign up if you haven't already! Please remember to sign up for the CrossFit South Brooklyn affiliate and team on the Games site!

We're shooting to have 100 CFSBK members sign up fo the Open, which starts in 3 days! Right now we're at 81. Can we get to 90 by the end of the day? Let's do it!

News and Notes

  • Our new 8-week training cycle template will be up on the blog tomorrow. In the meantime, sign up for the Open Intramural Team Competition! 
  • CFSBK member Nick P. teaches piano to children and adults in their homes with lessons that are tailored to each student's interests to keep them engaged and having fun while they learn. Nick's been playing the piano for twenty years – he started out playing on a sweet Casio keyboard in the early 90s and has since graduated to an upright – and holds a B.A. in Music (Composition and Performance) from Wesleyan. If you know anyone looking for lessons, please help get the word out. You can check out Nick's website here:www.nickpappaspiano.com.

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3 Effective Drills to Tackle Your Tight Hip Flexors Prime-Physio Fitness
What It's Like to Hold Your Own Heart Atlas Obscura

Sunday
Feb192017

Crush Week: WOD 2.19.17

Power Clean Creatine Phosphate Battery Test

With a running clock, establish a 1RM Power Clean in 8 minutes.

Rest 2 Minutes then at 10:00

AMRAP 8 Minutes:
Power Cleans at 90% of your established 1RM from the first part.

The "CP Battery Test" is a way to measure your ability to recover between sub-maximal reps of a relatively low skill movement with a relatively low eccentric load—in this case, the Power Clean. It can provide a way to measure necessary pacing on a WOD that involves heavy liftting.

Sandbag Carries

4 sets, as heavy as possible:
200 ft Sandbag Carry

Bag must be held in front of the body, (i.e., in a bear hug). The goal is to carry as heavy as possible without placing the bag down. Rest as needed between attempts.

Post work to comments.

Winners of the 123lbs class on the podium at yesterday's Iron Maidens

The Iron Maidens Raw Open: Thank You and Results

Thanks to all who competed, donated, and came out to cheer yesterday. The 2017 Iron Maidens Raw Open was an enormous success, thanks in no small part to our wonderful, supportive community. Congrats to Margie and Danae on organizing a first-class event, and many thanks to our volunteers, judges, and front desk staff for keeping everything running smoothly.

Iron Maidens competitors raised over $34,000 to fund the Stay Strong Scholarship, which will send women from Grace Outreach to college. This far surpasses our original fundraising goal of $30,000. Thanks to all of you who donated! There's still time to donate if you haven't had a chance!

Iron Maidens would like to thank our generous sponsors: Cafe GrumpylululemonLeft Bank restaurant; Sara June SalonTwig TerrariumLiddabit Sweets; Threes BrewingFleishers; Bhoomki; Ample Hills Creamery; Starting Strength; SSOC

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

Lifter/Raw Total:

123lbs
1. Coach Jessie Brown: 682.5
2. Astrid Girolamo: 642.5
3. Bethany Erskine: 615

132lbs
1. Steph Mulder: 685
2. Katie Harper: 685
3. Rebecca Mulder: 675

148lbs
1. Charlie Nagle: 752.5
2. Kayleigh Rose: 750
3. Marisa Ikeda-Iyeki: 745

165lbs

1. Coach Jess Fox: 772.5
2. Halston Bruce: 655
3. Wendy Spooner: 635

165+
1. Morit Summers: 840
2. Allison Keiley: 590
3. Megan Monette: 690

Wilks Coefficient Winner:
Coach Jessie Brown: 424.0

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Iron Maidens All-Female Weightlifting Competition Returns to Gowanus Brooklyn Eagle
Why You Should Share Your Strength Journey BarBend

Saturday
Feb182017

Crush Week: Team WOD 2.18.17

Team WOD

In teams of 3, complete the following for time:
1 Mile Run
120 Wall Balls
120 Burpee Box Jumps
120 Russian Kettlebell Swings
1 Mile Run

The runs must be completed with all three team members running together. Choose weights and heights that allow you to move through quick sets, breaking up the Wall Balls, Burpee Box Jumps, and Kettlebell Swings as desired. Time is called when all three team members complete the 2nd mile run.

Post time, Rx, and teammates to comments.

The Iron Maidens Raw Open

The Iron Maidens Raw Open, one of our most anticipated events of the year, is finally here! We'll be hosting our second-annual women-only powerlifting meet at the gym today from 9am to 7pm. This meet will be running out of 597, and the platforms in 608 will be used as a warm-up area for the competitors.

Here's the event schedule:

9:00am - AM session begins
1:30pm
 - Awards ceremony for AM Session
2:30pm
  - PM session begins
7:00pm
 - Awards ceremony for PM Session

We will still be running group classes at 8am, 9am, and 10pm in 608. Please check into classes at 597 and store your belongings at 608. Today's Yoga for Athletes is also on for 10am in the Annex. The following classes are cancelled: Strong Fit, Short Circuit, Active Recovery, and Open Gym.

As you probably know, Iron Maidens competitors have been raising money to fund the Iron Maidens Stay Strong Scholarship, which will help to send women from Grace Outreach to college. At the time of this post, we've raised $32,437, far surpassing our original $30,000 fundraising goal. We're not finished! The more money we raise, the more women we can help. Every additional $3500 helps 1 woman pay her college tuition for 1 year. If you haven't donated yet please consider giving just $5 to support women staying strong through college. And help us continue spreading the word about this campaign! Go here to donate to a lifter's campaign.

There will be food and drink, so come hungry! Cafe Grumpy will set up an espresso bar, Liddabit Sweets will have a table, and Kimchi Taco Truck will be selling delicious food outside.

Special Thanks to Our Sponsors!

The Iron Maidens Open is all about strength, community, and support. We’re also all about giving out GREAT PRIZES from generous sponsors to the top lifters and fundraisers. We want to thank the following sponsors of Iron Maidens 2017 for generously supporting us. Most of these prize donors are women-owned and New York-based!

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Yesterday's Whiteboard: Rest Day
6 Strategies to Get Through Strength Training Sessions BarBend
Geologists Spy and Eighth Continent: Zealandia Scientific American

Friday
Feb172017

Rest Day

Everything You Need to Know About Iron Maidens 

Tomorrow we'll be hosting the Iron Maidens Raw Open powerlifting meet from 9am to 6pm. This event will be running out of 597, and the platforms in 608 will be used as a warm-up area for the competitors. We will still be running group classes at 8am, 9am, and 10am in 608. Yoga for Athletes is also on for 10am in the Annex. The following classes are cancelled: Strong Fit, Short Circuit, Active Recovery, and Open Gym.

What else? Well, as you probably know, Iron Maidens competitors have been raising money to fund the Iron Maidens Stay Strong Scholarship, which will help to send women from Grace Outreach to college. As of today, we've raised $30,887, surpassing our original $30,000 fundraising goal. We're not finished! The more money we raise, the more women we can help. If you haven't donated yet please consider giving just $5 to support women staying strong through college. And help us continue spreading the word about this campaign! Go here to donate to a lifter's campaign.

Last, but certainly not least, there will be food and drink, so come hungry! Cafe Grumpy will set up an espresso bar, Liddabit Sweets will have a table, and Kimchi Taco Truck will be selling delicious food outside.

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Yesterday's Whiteboard: Dumbbell Snatches, Burpees, Double-Unders
Beating Mental Blocks in the Snatch and Clean and Jerk Catalyst Athletics
How to Time Your Coffee for Maximum Effectiveness NY Mag