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Bench Press

Fitness: 3x5 across
Bar speed should still be quick and pretty consistent. Perfect positions

Performance: 5/3/1 "3 week"
70%x3, 80%x3, 90%x3+

Post loads to comments.

As Many Rounds As Possible In 10 Minutes Of:

30 Overhead Lunges with a plate 55/35
15 Ring Dips or Ring Push-Ups

30 Overhead or weighted lunges
15 Push-Ups

Ring dips and push-ups are high skill movements which require a tremendous amount of shoulder strength and stability. If you perform one of these versions take your time on them and don't approach failiure on any reps.

Post rounds completed and Rx to comments.

Brandon and Elyse started training at CFSBK to help get themselves in shape for their wedding. Well, this weekend they made it official in the Hudson Valley. Congratulations to these two great CFSBKers and newly weds!

  • Congratulations on an awesome performance by the CFSBK Rowing team who rowed a collective 42,195 meters under the eye of Coach Nick for charity yesterday. More details on their performance and the charity tomorrow.
  • Congratulations to Front Desk and CFSBK super star Lisa Fernandez on her recent accomplishment of 2 strict chin-ups! You can see video proof from the CFSBK Instagram account.
  • This Thursday we'll be open for special hours due to the holiday. Come on down anytime for Open Gym between 8:30am and 12pm. While we won't be running formal classes, we'll provide programming options for folks who want to stay on cycle and have an optional floater WOD on tap. The gym will be closed at night but your night WOD assignment is to see fireworks OUTSIDE somewhere.

Rebecca's First CrossFit Competition

Recently Rebecca Carvalho competed in her first CrossFit Competition, "Beaches and Beards" at the gym she frequents while in New Jersey, CrossFit Live Fast. Her and I (David) did one PT session to ramp up for the competition which included some non traditional movements.  Regardless, Rebecca was up for the challenge and gave it her all. Great work! Below is her summary:

"So, I did the competition!  Thank you so much for all the tips and
help with the movements!!  I definitely felt prepared and had a plan
for everything.

I'm pretty pumped. My goals were to get outside my comfort zone and to
give 110% for each WOD/keep moving.  Goals = accomplished.  And it was
a lot of fun.

Just showing up got me out of my comfort zone!

First workout: this was the 1000m row with erg elevated 20'' (blind --
couldn't look at your monitor but got notification at every 250m), 22
box step-ups on 20'' box, hand release push-ups from your knees.

I made it through 46 push-ups on this, which I felt was pretty good. I
didn't fall off the erg, which was also good.  I was just really proud
that I never stopped moving and that I think I "sprinted" the last

Second workout: 21-15-9, 40# stone over shoulder/ring rows.

I finished this is 6:40.  I was a good student in the sense that my
set-up was good for the stone over shoulder.  But I was definitely
throwing the stone instead of dropping it, since I was chasing it all
over the place.  But, oh well!

Third workout: one-arm dumbbell snatch ladder.

I was able to do the 45# dumbbell but just couldn't get the 50#
despite a few efforts.  Considering how tired my legs are right now, I
am sure that was part of it.  But I thought my other reps were quick
and crisp and set-up correctly.  Happy that I was able to perform
relatively well in the moment when the pressure was on.  A bit bummed
I didn't get the 50#, since I had 50# with the barbell when we
practiced.  But such is life.

I wore a CFSBK shirt and a few people had seen the gym or other CFSBK
folks at competitions (something in Hoboken) and as always had really
positive things to say about the gym and the people.  I'm always proud
to be part of CFSBK -- it's a really special place.  All of us members
know how special it is, but it's amazing how many other people know
how special it is as well.

Thanks again.

This is badass: "To The Pain" Free CrossFit Journal Article
See also: 21 on 21 USA vs Russia youtube

Reader Comments (25)

The meat and veg CSA delivery is ON for this Wednesday, 6-8:30.

Please note, if you plan to take class at 7:30, you'll need to pick up your share BEFORE class. Classes are running over time regularly now, so we are no longer allowing pickup post the 8:30 class.

July 1, 2013 | Unregistered CommenterMichele

I left my new reebok black and red lifting shoe somewhere in the sink area.... can someone please kindly place it in the closet....

July 1, 2013 | Unregistered Commenterdee

Congrats on your first CF competition Rececca!

July 1, 2013 | Unregistered CommenterMichelle B.

Go Rah Rah!

July 1, 2013 | Unregistered CommenterNoah

Brandon & Elyse - congrats! It only gets better from here.

Lisa F - amazing, so I was happy to watch the video yesterday.

Rebecca - nice work!

July 1, 2013 | Unregistered CommenterJanelle

Congrats everyone - great achievements across the board!

July 1, 2013 | Unregistered CommenterJay R

Lots of awesome on the blog today.

Something about how Lisa says, "Two... In a row" after the chin-ups always makes me smile.

July 1, 2013 | Registered CommenterDavid Osorio

Congrats to: the newlyweds, Rebecca on her first CF competition and to those who each rowed 5000+ meters.

Lots of awesome sauce.

Morning workout:

6x6x240, 2 minute rest between sets

Snatch + 5 Snatch Grip Push Presses

5 rounds for reps/calories of
30 sec. ME Row
30 sec. Rest
30 sec. ME KBS 50lbs
30 sec. Rest
30 sec. ME HR Pushups
30 sec. Rest

Round 1
Row: 14
KBS: 16
HR push-ups: 16

Round 2
Row: 14
KBS: 16
HR push-ups: 17

Round 3
Row: 12
KBS: 15
HR push-ups: 14

Round 4
Row: 11
KBS: 15
HR push-ups: 13

Round 5
Row: 12
KBS: 15
HR push-ups: 13

Legs felt strong despite a soul crushing 10x3x270 HBBS yesterday evening.
Went light on the snatch/pushpresses as I pulled a muscle in my neck on Saturday and I really don't want to aggrevate it.
Will bench when I get home tonight.

July 1, 2013 | Unregistered CommenterDan Rx'd

Some serious accomplishments! Congratulations all!

Have not read the article yet, but "To The Pain" conjures up scenes from The Princess Bride and reminds me that I have yet to submit my growing list of movie night suggestions.

July 1, 2013 | Unregistered CommenterLauren B

YAY! Congratulations newlyweds, rowers, Lisa!, and Rebecca! You all rock! I love the video Lisa! I've been hawking it in a similar manner as to how I've been hawking Crystal's muscle up. Strong ladies win!

@Lauren B...YES to the princess bride!

I was gonna post my workout, but I already forgot what happened this morning. This coffee situation needs to end (and by situation I mean the lack of coffee in my apartment...)

July 1, 2013 | Unregistered CommenterLindsay S

Just saw the Civilian Military Combine Brooklyn is up on Living Social for $89!
Who's in?


July 1, 2013 | Unregistered CommenterJonathan

Any chance of showing UFC 162 (Silva vs. Weidman) at the gym? It seems like we have a lot of MMA fans.

July 1, 2013 | Unregistered Commentermarco

Rebecca- that sounds really cool. I am hoping to see you at Crossfit Live Fast sometime this summer!!

@MGMT: Are there any scheduling changes we should be aware of this week, because of the 4th?

July 1, 2013 | Unregistered CommenterJJ

Congrats Brandon and Elyse!
Rebecca, I saw you practicing and wondered what those movements were all about. Now I know. Good job!

I had a really great time on the farm yesterday. I loved seeing the animals, running through the fields, and spending time with CFSBKers. Jerry is the coolest. I have so much respect for the farm and its practices.
Back story: I decided at 6 years old to stop eating anything that I recognized as an animal, at 12 became vegetarian, and was soon vegan. I have been an omnivore for the past 8 years, but not always without remorse...
It's a real privilege and gives me peace of mind to be connected to the farm through the CSA. I hope to go back and sleep in the yurt and swim in the creek.

July 1, 2013 | Unregistered Commentercrystal

Sheiko Week 1, day 1

165 5


Bench (again)

Db Press

Good Morning

First rep paused on all bench sets, no belt on the squats. Good mornings were way to light but I was toast, more like a weighted hammy stretch

July 1, 2013 | Unregistered CommenterJeremy

Forgot to say so before but big congrats to Brandon and Elyse, you guys look great and so happy! Now hurry back, we miss you.

Thanks Jonathan for posting the CMC deal- despite being one of the participating coaches I had been procrastinating my signup, but now I'm in. WHO'S COMING WITH ME?

(...thank you Dorothy Boyd.)

July 1, 2013 | Unregistered CommenterNoah

Congrats on all the awesomeness!

Came back in after a few days up in the Catskills for Jess and I's 5yr wedding anniversary. The weather held up and we got a few great hikes in with the pups and had a blast. Who knew that Phonecia, NY had some great food?!

Volume Day

Squat 305x5x4
Felt a bit unorganized on all but the 2nd set. Having to really go for it earlier than I'd have liked to on this cycle.


I sweat all of the sweat this afternoon while lifting.
Felt good on all sets.

July 1, 2013 | Unregistered CommenterFox

Holy shit Mare. I have nothing on your 8:20 plank!!!!!! Next time you want to beat your own record I volunteer to read aloud or put on a finger puppet show for you?

Margie and Michele, thank you for all of the time and care you put into organizing the csa.

July 1, 2013 | Unregistered CommenterCrystal

Thanks, everyone! And congrats Lisa, CFSBK rowing team and Brandon and Elyse!

July 1, 2013 | Unregistered CommenterRebecca C

Huge accomplishments, everyone!

I'm already going to be out of town on Wednesday for the CSA pickup. I have a 15 lb. meat share. Anyone want to buy it? Please email at atilney (at) gmail (dot) com.


July 1, 2013 | Unregistered CommenterAlex T.



"We are excited to announce that Vasiliy Polovnikov and Dmitri Klokov will be joining 'Norwood Weightlifting' in mid November for 4 weeks. They will be here to train and host weightlifting seminars.

If you are in the U.S. northeast and would like to host a seminar, please message us here.

We already have 'Crossfit Stamford' in Connecticut and "Rogue Fitness and Protein Bar" in Potsdam, New York hosting seminars with dates not yet scheduled

These seminars will be geared towards Olympic weightlifting, and Olympic weightlifting in Crossfit, with a lot of emphasis on programming, technique, and training. All levels are welcome - we look forward to seeing you in November!"


July 1, 2013 | Unregistered CommenterTodd

Holy shit. I want in on that seminar. If only to just stare at him.

DO! Host him, pretty please!!!!!!!

July 1, 2013 | Registered CommenterSarah la Rosa

Getting over a cold, so I came in for 7:30 with JMart and DO. (Felt too crappy to come at 8 AM like I wanted to, but was feeling much better by the evening.)

Bench 88x3, 101x3, 113x10 (yay!).

WOD 1 rep shy of 3 rounds (argh!) with 10 ring pushups/round, Rx lunges. This was just what I needed -- a WOD where my strength, not my lung capacity, would be the limiting factor, because I'm mostly recovered but a lung burner would have just about killed me.

July 1, 2013 | Unregistered CommenterStella

Bench: 165x5x2, 165x10

Accessory WOD: 3 rounds + 6 lunges.

Got the first set of 15 dips, then 6 more in the second before my arms gave out. Switched to pushups.

Did the lunges with a 35lb plate to the chest for the first round and then a 45 for the rest.

July 1, 2013 | Registered CommenterSamir Chopra

Wow, congrats to all! Brandon and Elyse, you've been a great addition to the gym and cheers to many, many years of happiness. To Coach Nick and the rowing crew, props for rowing such a long distance for charity, many props to Rebecca for taking the plunge on her first CF competition and much love for Lisa for those freakin' chinups! I love you all.

Like Mr. Fox said, we just got back today from a great weekend away. We were worried the rain would keep us inside but it held off until Sunday evening, which by then we were happy to stay in. We hiked for a little over an hour on Saturday and then a pretty challenging 3 hour hike on Sunday. My glutes are lit up today which made me question how my lifting would be but all went well.

Recovery Day:
Squats--(45x5, 95x5, 135x3, 165x3) 195x5x5
Bench--(45x5, 75x5, 90x3) 100x5x5
-all felt good. having some trouble organizing the bench but that's nothing new. need more mobility work on this to help some old bad habits/injuries.

July 1, 2013 | Unregistered Commenterlady fox

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