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Rest Day

Spencer Takes A Moment To Recoup Mid-Murph

  • There are no AM classes this Sunday while we host Kelly Starrett for the CrossFit Movement and Mobility Trainer Course. Open Gym from 6-8 is on as usual.

Get Hella Strong!

There are still spots left in all of Coach Jeremy's upcoming Strength Cycles! If you want to get so strong you have to buy new pants, sign up!

A Cycle--Novice Cycle 
Jun 3rd - July 19th
Monday, Wednesday at 7pm, Friday at 6pm
Register Here!

B cycle--Intermediate Cycle
Jun 4 - July 21
Tuesday, Thursday at 7pm, Sunday at 10am
Register Here!

C cycle--Morning Novice Cycle

Jun 3 - July 17
Monday and Wednesday 6:30am
Register Here!

Cont Ed
Jun 3 - July 17

Monday and Wednesday at 6pm
Register Here!

Programming Notes

Here are some upcoming dates of note
5/27-6/2 - last week of regular programming
6/3-6/8 - Deload week
6/9 - CrossFit Total !!!
6/10-6/16 - Crush Week
6/17-6/23 - Back Off Week

Malcolm and Laurel's Baby Shower!

Photographer Malcolm and Coach Laurel are longtime members of the CFSBK community, dating back to Lyceum days. They celebrated their wedding in one of the first big parties at DeGraw street. Now let's help them celebrate the impending arrival of their baby! We're holding a shower for them on Saturday, June 8th, 3:30-5:30 PM. Paleo Potluck! Please RSVP with your contribution to mayojane(AT)gmail.com by Sunday, June 2.

Milestones with Malcolm & Laurel
They met at the gym*
They married at the gym
They'll have their baby (shower) at the gym

Exercise like a show horse... Prancercise.
Glen Pendlay on Weightlifting and CrossFit

Reader Comments (35)

I'm sad I'll be missing both the baby shower AND the total because I'm doing the Goruck Challenge (with Fung!) that Saturday.

MGMT: Can we total on the Tuesday of crush week if we miss the official total day?

May 31, 2013 | Unregistered CommenterMatt Katz

Since there is no Sunday class, when should we plan on hitting our final DL exposure for the cycle? Monday?

May 31, 2013 | Unregistered CommenterJJ

A Total! So exciting! I can't wait to see what my new press 1RM is.

Today, on the other hand, was a shit show. Maybe it was the heat/humidity, maybe it was leftover fatigue from Murph, maybe it was just one of those days the universe sends every once in a while to make sure I don't get too cocky. Bench 95x5, 107x3, 120x2, failed the third rep, tried again and got 3 (failed the fourth). NOT what I was expecting on my rep out. And cleans for the third week in a row at 98#, so fatiguing I couldn't do anything but lean against the wall between rounds.

Oh well, at least the right music was playing. Thanks Nick! :)

May 31, 2013 | Unregistered CommenterStella

Pretty sure I'm going to give up Crossfit and become an official Prancerciser.

May 31, 2013 | Unregistered CommenterKate R

6am with Nick & McDowell.
Like Stella, I was a little frustrated to not hit a higher bench weight than last week. The first set went slowly, then I failed on fifth rep second set at 120 lbs. For set #3 went down to 115 and it felt fine, less wobbly going up.
Cleans were the same thing. I started lighter than last week to work on my technique; and then added a few pounds to match the 102.5 from last week. Then I felt things fall apart.
The other thing I noticed was just how much speed and form contribute to the lifts. I know it's obvious to everyone else, and I understand the whole thing intellectually - but not until I'm hitting my upper ceiling on weights and I concentrate on "speed, just get under the bar" - do I realize how much it helps.
So I'm settled for now on this cycle. Hopefully I'll get a chance to increase a bit in the next cycle.

May 31, 2013 | Unregistered CommenterRichard G

Matt - I was thinking we can carry our 40lb bags to the baby shower, do the GoRuck Challenge, end the 15 mile challenge with an additional hike to the gym, and then TOTAL!!! BEAST MODE!!!

Corbett - Enjoy your time off!

May 31, 2013 | Unregistered CommenterDave Fung

8am with McDowell and Jess

Squats with Brian:
95x 5, 135x 5, 5x165, 3x185
8x 210!!!!!!!!

Still trying to catch up to my powerlifting spirit animal/hero/TFBA-- the Ladyfox.

May 31, 2013 | Unregistered CommenterSerene

Has anyone found a ring at the gym? It would have been this past Sunday. I didn't take it off there but I think it may have fallen out of my bag while I was there :(. It's a diamond wedding band (my grandmother's). If found please shoot me an email, I'm a hot mess. Thanks

May 31, 2013 | Unregistered CommenterInka

6:30 last night with Fox & Josh

My first class back since strength then vacation was...interesting. Apparently my gelato arms would only let me pick up a distance from where I left off benching in strength class.

Did 73# on the cleans which felt good.

May 31, 2013 | Unregistered Commenterginacatto

Yikes, that sucks, Inka. :(

I've never done a Total before. How do I know if I'm ready for that? I've been coming 3x/week for about 2 months, but with the way my schedule's worked out, I've mostly been exposed to squats, presses and bench press. Only did DLs once this cycle.

Prancercise...I have no words.

May 31, 2013 | Unregistered CommenterBianca S.

Echoing JJ: are we deadlifting Saturday or Monday?

(I follow a lot of the programming on my own at the office gym, so need to plan ahead.)

May 31, 2013 | Registered CommenterDaniel O

Prancercise. Laughing so hard I'm crying. Really needed this pick-me-up today! I might practice the prancercise gallop to go grab another coffee ....

Total. Very excited.

At home this morning I did Workout B from Fox's pull-up progression: 10s negative pull-ups EMOTM for 10 minutes.

May 31, 2013 | Unregistered CommenterRebecca C

glad to be back on this hot humid Friday! Bench 3x5 @95# failed last rep last set...not too shabby for me. New PR. Cleans at 83# until the 8th round at which point Lady Fox thought Mich and I were moving too well and threw another 5# on for us. Thanks Jess!
Also, picked up my sweet CFSBK Pull Up Club shirt! Thanks Daniel :D

Just a thought...Prancercise could totally be renamed "When Lindsay hits the dance clubs" Those aren't cool moves? Damn... >_<

May 31, 2013 | Unregistered CommenterLindsay S

That's a badass picture of Spencer. That's all I got.

May 31, 2013 | Unregistered CommenterNoah

re Pullups at home and Fox's pullup club: can anyone recommend a good solid bar for the home? Or maybe just a piece of pipe across the doorjamb?
richard g.

May 31, 2013 | Unregistered CommenterRichard G

8am with Jess

Bench: 5 reps @ #175, 4 reps @ #170 and then a fail, ran out of time and couldn't do my last round. #175 remains elusive for me. After class I put #55 plate on my back and repped out 8 or 9 pushups to get a little more volume.

Clean: #145 x 2 emotm for 10 minutes. This weight feels comfortable for me now, but I stayed here to work on skill after hurting my shoulder and back last week with #155.

May 31, 2013 | Unregistered CommenterAlex C

6am with Nick and McDowell. Squats: 245x3x3. Left hip flexor is still bothering me, so I decided to take it easy instead of doing the wendler-1 day. Got some advice from various coaches and, per Fox's suggestion, put on some leg warmers and did some glute activation bridges at home.

3 rounds + 5 on the metcon. Couldn't catch my breath after the first round.

May 31, 2013 | Unregistered CommenterPeter

Hey folks, I know that I have seen things on here about paleo food delivery services, but I just can't remember which ones, and if any of them are run by members here. Can anyone recommend a good service? For either Brooklyn delivery, or midtown manhattan? I am all ears.


May 31, 2013 | Unregistered CommenterJR

@ Richard G: I have the GoFit Elevated Chin Up Station. I don't love the padded bar, but I did love that it was easy to put together.

@JR: goodiegoods.com is a paleo food delivery service. Jesa (owner/chef) is fabulous and the food is really delish.

May 31, 2013 | Unregistered CommenterRebecca C

Hi Rebecca! thanks for the kind words and recommendation!

Richard- correction to rebecca's note-my website is www.goodiegoodsfoods.com

=) let me know if you have any questions

May 31, 2013 | Unregistered CommenterJesa

Noon class
Recovery Squats

4 (very sweaty) rounds flat
Pleased with this.

Final Deadlift exposure will be on Monday in addition to Monday's De-Load Press. Other options are Open Gym tonight or Open Gym on Sunday night. We're expecting big classes tomorrow so space might not be there to make them up during class times. Bar and floor space will be available at coaches discretion. I'd offer that although the deadlift is tremendously fun, it's the most disposable lift in terms of needing to train to train it for a total, IMO. I'm personally very much looking forward to totalling, I haven't done a proper CFT since the Lyceum days...

Tomorrow, I am a Spartan.

May 31, 2013 | Unregistered CommenterFox

Supplement help:

I've been thinking about starting to drink a whey protien shake post workout, but holy crap there are a lot of brands and options out there. Can anyone recomend a high-quality, good-value option? I'd like to start simple, i.e. just whey and no extras like gultamine, BCAAs, creatine or I-don't-know-what-the-heck-that-is-amine. Thanks all!

P.S. super-psyked about the total.

May 31, 2013 | Registered CommenterDoug Jones

The only thing better than a Viking death lord is a sensitive Vampire Viking death lord: Eric Northman.

May 31, 2013 | Unregistered Commentercrystal

@Doug, I think I've posted about it before, but I've settled on a grass-fed whey isolate from lifesource nutrition (http://www.lifesource4life.com/protein.html). It's $45 for 3.3lbs, most of the other grass-fed ones are $40-50 for 2lbs (or less).

There is a lot of "discussion" over whether grass-fed protein is worth it, since the primary benefit of consuming pastured animals is in the fat composition. I just feel better supporting pasture-raised animal food sources whenever I can. Oh and I also try to avoid artificial sweeteners and soy lecithin, which these don't have.

If you're not worried about any of that stuff, most people recommend the Optimum Nutrition Whey Isolate you can get at any Vitamin Shoppe or GNC.

May 31, 2013 | Unregistered CommenterTodd


Just so you know: glutamine and BCAA's are not "add-ins" they are merely a subset of the proteinogenic amino acids (amino acids that turn into protein). Creatine is different. People take BCAAs and glutamine, I think, bc they believe that they can get more of the amino acids required to create muscle without getting as many calories from the protein itself.

I have used the optimum nutrition stuff for awhile, and been fine with it, but I am starting to reconsider how much of the sweetener I really want to put in my body. It's a very strong taste, and then you look at the calories, and it's hard to imagine exactly what the hell they are doing to get it to taste like that.

May 31, 2013 | Unregistered CommenterJoel W.

Very helpful. Thanks, Todd and Joel!

May 31, 2013 | Registered CommenterDoug Jones

Total sounds exciting! Will we have normal class times that day or do we need to sign up for heats like Murph?
I kind of shocked myself today by adding 5lbs to Wednesday's squat weight, 3 x 5 at 155! Special thanks to McDowell for all of the help this cycle. I am not sure how pretty anything was but I got the bar up! Just had to keep tell myself, 'knees out, chest up, screw your feet into the ground (thanks Josh) and not getting up is not an option' Oh and the shoes really helped as did the belt (thanks Ellie)
Of course I was pretty useless by the time I got to the WOD and only managed 2.5 rounds. Oh well, win some lose some.

May 31, 2013 | Unregistered Commentercharliethechick

As an addendum to Joel's post, Glutamine and BCAA's are not always taken for caloric-restriction reasons.

The Branched Chain Amino Acids (Leucine, Isoleucine, and Valine) are important for muscle synthesis, and as I understand it they are also very rapidly absorbed by the body after ingestion and are quickly made available to the muscles. That's why they are popular for pre and intra-workout, supposedly allowing a little extra fuel and preventing muscle breakdown. Many will say, however, that if you get enough protein in your diet that BCAA supplementation shouldn't do much of anything. I still drink them as part of my workout drink along with electrolytes.

Whereas BCAA's are used to prevent muscle breakdown, Glutamine is said to aid more in muscle recovery, and is often taken post-workout or before bed. Most whey isolate is pretty glutamine packed, so there's really little need for additional supplementation if you're already drinking whey post-workout.

Also, don't forget the simple carbs in that post-workout shake! Thats one of the few times an insulin spike is really beneficial.

May 31, 2013 | Unregistered CommenterTodd

Squat this morning - 225x5, 260x3, 287.5x7 Still beat up from Murph, think I would have had more under better conditions

Tomorrow's WOD - 4 rounds + all of the first movement and 5 of the second movement

May 31, 2013 | Unregistered CommenterDan L

Not sure if apartment peddling on the blog is acceptable, so I'll keep it brief:

Looking for a roommate! Master bedroom and bathroom in parlor floor of brownstone for July 1 move-in. $1400 + utilities. Beautiful, historic building at 6th and Union. Close to the gym! Also has a lovely private patio for grilling, drinking, jumping rope, etc.

If you or anyone you know is looking, please get in touch! lvs3h(at)virginia.edu

May 31, 2013 | Unregistered CommenterLily

@ JR

check out kettlebellkitchen.com u can pick up at any gym on the website i personally pick up at crow hill cross fit just because its on my way home from the gym and not far from cfsbk

May 31, 2013 | Unregistered CommenterNancy

make up post from last night with Fox and Josh

45x5, 65x6, 75x3, 85x2
felt great. fast. could've gone heavier! still in "i'm not sure what i'm capable of right now" mode post-vacay and post-murph. so... i underestimated that one.

Power Cleans
-did first 8 sets (16 reps) at 95#, then last 2 sets (4 reps) at 100#.
pretty put together for the most part, less struggling than in the past. this lift is cleaning up a bit for me. pulling the bar back, fast elbows, getting down fast. think my 1RM is 110# or 113#. feel like I'd have more on that now, for sure.

great working with Shaye again. it's nice to get down to business and really focus on a double lifting day!

looking forward to crush week, strangely, and to a Total. never done a total (only the tough titsday version with bench press instead of press), so it will be a fun experience.

May 31, 2013 | Unregistered CommenterWhit H

OG Snatch Session

Hang power snatch / ohs
75x3 95x2 115x1

125x1 135x1 145xf,1 155xf,f,f 145xf,1 150x1 157xf

Wasn't feeling it like last week, some good pulls, just not dropping fast/low enough. Also not very rested today. Taking tomorrow off and I just ate 2 bacon cheeseburgers with avocado and 3 cupcakes...for recovery...

Toes to bar 3x13

1k row cool down

May 31, 2013 | Unregistered CommenterTodd

OG! Fun night with Todd and Katz.

253F (bailed on it, felt too heavy)
Backed off and did..

2 Doubles at 220 (PR double)
230 Double (PR)

Snatch pulls
264x3, 286x3x2

No squats tonite, my left hip has something funky going on.

May 31, 2013 | Unregistered CommenterJakeL


I started off sucking at presses so gave it up and spent the rest of the night doing fun stuff.

Kipping pull ups
GHD front and back
strict pull ups. I'm doing 3-4 every set pretty easily
Rope- not afraid of the top anymore
fun night. It always goes by so quickly.

May 31, 2013 | Unregistered Commentercrystal

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