Tuesday
Feb282017

Rest Day

Coach Margie speaks at the Iron Maidens Raw Open. In case you missed it, there are tons of great photos from the day here and here!

THIS SUNDAY: SquadWOD at CFSBK

Date: Sunday, March 5th, 3pm - 5pm
What: A women-focused WOD led by Crossfit Solace Coach Heidi Jones

Did Iron Maidens pique your interest in female-centric fitness? Squad WOD is a female-focused workout that takes place at different gyms across the NYC area. The intention is to bring women together in an environment that is free of judgement and overflowing with empowerment, camaraderie, and support for each other.  

Squad WOD is a chance to meet, connect, make new friends, and empower one another in an environment that is all about celebrating each of our strengths and broadening our squads. 

A bit about this event's incredible guest speaker: Nabiha Syed had already published a book, founded a legal clinic and advocated for women’s rights in Pakistan by the time she was 28. We are excited to talk to Nabiha about her journey as a Muslim woman in a predominantly white, male career. In addition, she is going to talk to all of us about diving into our passions headfirst, how to channel our Type A tendencies into successful endeavors and what 'leaning in' means to her.

Proceeds from the event will benefit the Sadie Nash Leadership Project. Sadie Nash promotes leadership and activism among young women. The program is designed to strengthen, empower, and equip young women as change agents in their lives and in the world. 

Get ready for an inspirational chat and workout!

NO CROSSFIT EXPERIENCE IS REQUIRED. So bring your friends!
RSVP HERE

News and Notes

  • The score-submission deadline for Open Workout 17.1 has been extended to today at 8pm. Go here for info. CFSBK Open Intramural League team captains: please submit your team's scores to the spreadsheet by noon today!
  • Missing something? Maybe a bike helmet or some cool blue Asics? Our latest lost and found dump is up on the Flickr account.

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Yesterday's Whiteboard: HSPUs / Deadlifts | Run, Squat, Push-Ups, Pull-Ups
A Better ER Nurse: Natalie Borek CrossFit
Why Your Kids Should Be Lifting Weights Starting Strength

Monday
Feb272017

Handstand Push-Ups / Deadlifts | WOD 2.27.17

Handstand Push-Ups / Deadlifts Superset*

5 sets of:
1A) 5-10 Handstand Push-Ups
1B) 10 Deadlifts

Perform the Handstand Push-Ups strict for the first 2 sets, then work on kipping them. Scale range of motion to up to 2 AbMats as needed, or perform Box Piked HSPUs. Work up to a medium heavy set of 10 touch-and-go Deadlifts, topping out at 275/185 if you're able to.

*Superset means that you perform a set of exercise A (in this case the Press) and then after a short rest, 30 to 90 seconds, you perform a set of exercise B (in this case the Chin-Ups or Supinated-Grip Body Rows). 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 work to comments.

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3 Rounds for Time:
400m Run
30 Squats
20 Push-Ups
10 Pull-Ups

Post time and Rx to comments.

Late last week, Refinery 29 published this awesome feature on Iron Maidens. It's an inspirational slide show featuring many competitors from CFSBK and beyond. Look at every photo! Read every word!

CrossFit Open Score Submissions

A reminder for Open competitors: In order for your score to be counted, you must submit your score and judge's name to the CrossFit Games site by 8pm tonight. 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. CFSBK Open Intramural Team captains: don't forget to submit your team's scores to the spreadsheet by tomorrow at noon!

Wanted: Badass Soccer Players!

The CFSBK soccer team is looking for 2-3 more intermediate-level players to join their Thursday night league. Prior playing experience is needed. Contact dhalioua [at] gmail.com for more info.

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What Counts as Five-a-Day? BBC
Six Stunning Passports from Countries That No Longer Exist Atlas Obscura

Sunday
Feb262017

Clean | WOD 2.26.17

Clean EMOM

With a running clock...

EMOM x 7: 
Clean High Pull + Mid-Hang Clean

EMOM x 7: 
Power Clean

EMOM x 7:
Clean

Post work to comments.
Exposure 1 of 8
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For Time: 
50-40-30-20-10 Double-Unders 
25-20-15-10-5 Wall Balls 20/10, 14/9

Post time and Rx to comments.

Kate R.'s photos from last Saturday's Iron Maidens Raw Open are now up on our Flickr account. Relive the magic!

NEXT SUNDAY: Squad WOD at CFSBK

Yesterday we promised you more info on Squad WOD, and today we're delivering!

Date: Sunday, March 5th, 3pm - 5pm
What: A women-focused WOD led by Crossfit Solace Coach Heidi Jones

Get ready to meet an incredible motivator who is unlike anyone we have had at previous Squad WODs!

Nabiha Syed had already published a book, founded a legal clinic and advocated for women’s rights in Pakistan by the time she was 28. We are excited to talk to Nabiha about her journey as a Muslim woman in a predominantly white, male career. In addition, she is going to talk to all of us about diving into our passions headfirst, how to channel our Type A tendencies into successful endeavors and what 'leaning in' means to her.

Proceeds from the event will benefit the Sadie Nash Leadership Project. Sadie Nash promotes leadership and activism among young women. The program is designed to strengthen, empower, and equip young women as change agents in their lives and in the world. 

Get ready for an inspirational chat and workout!

NO CROSSFIT EXPERIENCE IS REQUIRED. So bring your friends!
RSVP HERE

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Nabiha Syed Squad WOD
Breathe Training Think Tank

Saturday
Feb252017

Open Workout 17.1

Open Workout 17.1

For Time:
10 Alternating Dumbbell Snatches
15 Burpee Box Jump Overs
20 Alternating Dumbbell Snatches
15 Burpee Box Jump Overs
30 Alternating Dumbbell Snatches
15 Burpee Box Jump Overs
40 Alternating Dumbbell Snatches
15 Burpee Box Jump Overs
50 Alternating Dumbbell Snatches
15 Burpee Box Jump Overs

Men's Rx: 50lb, 24"
Women's Rx: 35lb, 20"
Men's Scaled: 35lb, 20"
Women's Scaled: 20lb, 20"

Score is either time to complete all the 225 reps, or reps completed at the 20 minute time cap. Tie-break times are at the completion of EACH set of Burpees Box Jump Overs .

The Dumbbell Snatches are from the ground to overhead in one motion. Both halves of the dumbbell must be touching the ground at the start of the rep and the dumbbell must be locked out directly over the middle of the body in the finish. The athlete may only switch arms after a good rep. The non-snatching arm may not touch the body at any point during the rep. Switching arms on the way down is permitted.

Rx'd Burpees Box Jump Overs must be a 2-foot jump while facing the box. Scaled athletes may step up. Stepping down is permitted for both Rx'd and Scaled, as is jumping over the box entirely. The rep is counted when the athlete's feet touch the ground on the other side of the box.

Post time (or reps completed) and Rx to comments.

 

Squad WOD at CFSBK 

Date: Sunday, March 5th, 3pm - 5pm
What: A women-focused WOD led by Crossfit Solace Coach Heidi Jones

Did Iron Maidens pique your interest in female-centric fitness? Squad WOD is a female-focused workout that takes place at different gyms across the NYC area. The intention is to bring women together in an environment that is free of judgement and overflowing with empowerment, camaraderie, and support for each other.  

Squad WOD is a chance to meet, connect, make new friends, and empower one another in an environment that is all about celebrating each of our strengths and broadening our squads.  

After each workout, there will be a different speaker who tells her story of triumph over obstacles in a continued effort to inspire the group.  

The cost of the event is $20. The money raised will be donated to a local women's charity. 

The workouts are for all levels of CrossFit athlete from beginner to advanced. We'll have registration info for the CFSBK event very soon!

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Yesterday's Whiteboard: Rest Day
Open Workout 17.1 Movement Standards CrossFit
10 Lessons Learned from a Klokov Olympic Lifting Seminar BarBend

Friday
Feb242017

Rest Day

Lady Fox on her way to 1st in her weight class at Iron Maidens. The first set of photos from the day is now up on our Flickr account!

This Week at CFSBK in Review

1. Saturday's Iron Maidens Raw Open was, of course, a huge success! Competitors raised just under $35,000 to fund the Stay Strong Scholarship. You can see the top lifter in each weight class here and the full competition results here. Congrats to all who competed and thanks to all who donated and came out to cheer!

2. Our new 8-week programming cycle started this week. Remember that you can always see what's happening on the Current Programming Cycle page.

3. On Wednesday, Coach Fox checked in with Allie B. to find out how the Look, Feel, Perform Better Challenge is going for her. We're so proud of all our LFPBers!

4. Open Workout 17.1 was announced last night, and it's programmed for Saturday, so today is your first chance to do it! See yesterday's post for all info concerning the Open and the Intramural League Competition. The Open is here... Let's do this!

5. You're invited to Coach JB's birthday party! The fun goes down this Friday at 9pm at Lavendar Lake (383 Carroll Street).

6. On a bittersweet note, longtime members Matt and Alex Katz are moving to Portland. 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!

7. SCHEDULE CHANGE: Strong Fit, usually scheduled for 8am on Saturdays, will happen at 8am on Sundays throughout the Open. 

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Yesterday's Whiteboard: Snatch EMOM | Tabata Row
Do Robots Deserve Rights? Kurzgesagt
Stop Freaking Out About Fat Wall Street Journal

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 Lavendar Lake (383 Carroll Street). 

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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