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Take 15 minutes to work up to a heavy set of 5 reps.

Post loads to comments.

Half "Angie"

50 Kipping Pull-Ups
50 Push-Ups
50 Sit-Ups
50 Squats

Post time and Rx to comments.

Thanks to everyone who came out to the "Brooklyn Get Down" this weekend! The event was a big sucess and will become an annual event at the gym.

  • There's a new article on Inside the Affiliate about our Good Training Habits article. Check it out and share it with your CrossFit friends!
  • We have a bunch of olympic lifting shoes that were left behind! We've pulled them from the closet and are holding on to them. Check out the Flickr for pics of all the shoes! If you can't make it into the gym please email cfsbkfrontdesk (at) gmail.com to digitally claim them before they're eventually recycled. We can't accomodate the volume of shoes that has gradually accumulated from our awesome, proactive and slightly taller oly shoe clad members. Stay tuned for notes on a new system moving forward. 
  • Don't forget to submit your 14.3 scores to the CrossFit Games site by 8:00pm today!

Where's Coach Josh?

Many of you have noticed that Coach Josh hasn’t been in class with us lately. He has moved on to pursue new opportunities and adventures in his career as a CrossFit coach. He is now coaching at Brick CrossFit in the city. I wanted to take an opportunity for all of us to collectively wish him well on his new endevour.

Josh started coming to the gym almost four years ago and quickly became one of our top athletes. He was Athlete of the Month in April of 2011, for all the right reasons—his humbleness, willingness to be coached, and desire to be better. He’s incredibly hardworking, with years of experience, and I’ve heard from many of you and seen on your blog posts that his cues and coaching have made a world of difference in your training. His strength and dedication has inspired all of us to also be better, best of luck to Coach Josh moving forward!

Pilates for 14.3

Is your lower back fried from 14.3?  Come on down to Kristin's Pilates class Tuesday night at 7:30 and fire up that anterior chain!  As always, we'll focus on working the abdominal muscles, practice pelvic stabilization, and do some flexibility work.  Click on the link HERE to purchase a class, and we'll see you tomorrow!  Mad abs, yo.
xo, KH (Cage)

Sweat and Sobriety CrossFit Journal
Gut Microbes Respond within Days to Major Diet Changes Scientific American

Reader Comments (53)

I am deeply saddened that coach Josh isn't with us anymore. He is a great coach and he is the reason why I finally was able to get better at my clean and jerks and my snatch movements. Willie and I will truly miss him!

March 17, 2014 | Unregistered CommenterNancy

Yes I will really miss Josh as well. He's a great guy and he taught me so much. Good luck to Josh with everything!

March 17, 2014 | Unregistered CommenterMichael

Good luck Josh!

March 17, 2014 | Unregistered CommenterJay

Folks, does anyone have a recommendation for a box located in Fort Worth, TX?

March 17, 2014 | Unregistered CommenterBK

6am with the standard crew which was just a little more sore than usual.

Lower back and hamstrings are TIGHT despite rolling and stretching for over an hour last night. Glad to see a bunch of body weight work today.

Strict press is my nemises and I always have trouble moving real weight without a push or a jerk of some kind. Hit 105# for the last set of 5. Next time we see this programmed I am going to hit a linear progression to try dial this in.

Half Angie in 11:23 was fun. Lined up with Michael and Peter so I can teach them how its done. I let them finish first so they can see my sit up and squat technique. You're welcome.

March 17, 2014 | Unregistered CommenterMattyChm

MattyChm, ha!

7 AM with NickDowell. Press 73x5, failed 5th rep at 78. I'm guessing my true 5RM is probably around 75. Dare I hope this lift will show up in the next cycle?

1/2 Angie with 30 blue-banded kips, otherwise Rx, in 9:51. The kips were pretty ugly, but I was glad to have the chance to practice.

March 17, 2014 | Unregistered CommenterStella

6am with the crew. Very, very sore. All over sore. Lots of groaning all around today during DROM's. :)

Quick make-up post from Sunday:
My friend Alex opened a rowing gym called CityRow (http://www.cityrow.com/) and invited friends and family for a workout (otherwise I would have run the 5k, I swear). It was super intense: lots of short sprinting, then hopping off the rower for yoga-type holds and high-rep core work. I managed to keep up with the instructor for the most part but was totally smoked afterwards. Felt good to build up some heat in my core and lower back to help work the brick-like feeling out of there from Saturday. Net result: I still don't like rowing.

6am today (Monday):
Hit 135# on the 5-rep press, had to drop down after failing at 155. I have hit 160 for 5 but I was having trouble locking out my stomach and was arching my lower back. Thanks Peter for spotting me and giving me feedback.

Did 6:27 on half-Angie. Had a surprising amount of energy in my arms for the pullups, pushups sucked halfway through as usual, and I had enough in the tank to do the situps and squats unbroken.

Tomorrow I shall rest.

March 17, 2014 | Unregistered CommenterMichael A.

Aww! I will miss Josh a lot! I haven't been at CFSBK that long, but he was such a great coach, and have learned soo much from him, loved being in his classes!!!

March 17, 2014 | Unregistered CommenterCamille


March 17, 2014 | Unregistered CommenterRob F.

Private training with Josh was my intro to crossfit. He was so dedicated and clearly loved what he was doing - his coaching was exceptional. He's also a super nice, down to earth guy. I'll miss seeing him around the gym.

March 17, 2014 | Unregistered CommenterLauren S

Josh is every kind of awesome. I wish him nothing but the best for what lies ahead.

March 17, 2014 | Unregistered CommenterSamir Chopra

6am. Been sick for the last 3 days (started just after I did 14.3). Still not recovered, but I decided to make it to the gym anyways. Press: 115x5, 135x5, 155x5, 135x5, 135x5. Thought I was going to hit 165 or so, but felt weak today. Half-Angie: 7:39 Rx. Thanks for the sit-up/squat tutorial, Matt.

Josh is great. Sad not to have him around anymore.

March 17, 2014 | Unregistered CommenterPeter

I was unsure whether or not I was going to compete in the meet yesterday. I only started lifting again this past Wednesday after about a month of shaky training and a solid 10 days off, after my wrist injury. I figured I would warm up the snatches though and play it by ear.

I felt amazing during the snatch warm-up and decided to just fucking lift...

I opened at 264
Second attempt I nailed at 275 This was the weight I had opened with last meet and missed 3 times in a row. It felt to great to nail it.
I went for an all time PR for my third attempt at 293

While warming up my clean and jerks I was feeling some pain in my hand (not wrist, which is weird). I had declared a pretty conservative opener since I had not really CJd in about a month.

First attempt at 319

I decided to call it after this since I was feeling some real pain in my right hand and I had basically secured the win in the 105kg class. I think it was the smart move. If I had made my 3rd snatch attempt I had a chance of qualifying for the American Open in the 105kg class. But with only a 125kg snatch, there was no way I was going to hit a 168kg CJ.

Overall this was really a great meet. After bombing out last meet I have felt in need of redemption. It was a long day but it is all worth it after hitting your lifts and being reminded of why you train. Great job to both Todd and Ryan. Ryan went 6 for 6 in this FIRST meet with a PR CJ at 222lbs. Todd came through with a clutch snatch to avoid bombing out on his third attempt after missing his first two and then killing it with a PR CJ at 222 lbs as well.

March 17, 2014 | Unregistered CommenterJakeL

Hey SBKers. Is anyone a real estate agent or know someone who is? I have some questions about steps to take in selling/prepping a house and its fairly urgent. A few more details to add but those will be offline. My email: julie.barnard@gmail.com Thanks much.

March 17, 2014 | Unregistered CommenterJB

I was very sorry to see Josh go. Hope it works out for him.

Great work Jake, Ryan and Todd.

March 17, 2014 | Unregistered CommenterBen W

Lots of fond memories of Josh, all the way back to when he started at CFSBK. Most recently, I appreciated how he was the perfect resource in Open Gym. Sometimes I'd get intimidated by my workout, especially when training alone, and I'd ask him to just keep an eye on me while I squatted to prevent me from pussing out. I didn't need a spotter, I didn't need a thousand random cues, I just needed someone standing behind me with his arms crossed and no judgement. I always got exactly that from him (maybe he WAS judging me, but he hid it well, a crucial skill in a coach :) His presence literally helped me through dozens of solo workouts.

All the best, Josh.

March 17, 2014 | Unregistered Commentermichele

Super sad to hear of Josh leaving. Just a great guy all around.

March 17, 2014 | Unregistered CommenterBrandon B

Best of luck, Josh. You'll be missed.

March 17, 2014 | Unregistered CommenterCY

Bummed when I heard that Josh has moved on...

We had some good times together during strength cycle 3 years ago (my first B cycle when it was me and a bunch of giants + Michele) and I'll never forget at the total when he missed his 3rd squat attempt at 405 and wrote EGO in red letters through the number. That was a good lesson for me in my newbie lifting career and because of it I've tried to never make attempt selections based on what I "wanted" but what was there that day.

Josh was always a huge help at Open gym: a great bench spotter and he taught me how to use the voodoo bands which has been super helpful for me. I'm always grateful for that.

Anyway, sorry to see you go man-- hope you are reading everyone's lamentations and know you will be missed. And I hope to cross paths with you again soon.

Congrats to Jake, Ryan and Todd-- nice work!

March 17, 2014 | Registered CommenterRob Is

6am with NickDowell. Worked up to 73# on the press. I probably have more room to add some weight but decided to go conservative today. Scaled Angie to 30 banded pull-ups, which is probably the most banded pull-ups I've attempted at once, so my arms were pretty spent for the push-ups. Ended up doing most of those from the knees. My body was still feeling pretty sore from this weekend, so it was nice to just move around this morning.

Sad to see Josh go. Best of luck to him!

March 17, 2014 | Unregistered CommenterLinda

Good luck to Josh! Sorry to see him go - in my short time here he was super nice and always helpful, and gave me some great cues.

March 17, 2014 | Unregistered CommenterMichael C.


It's looking like I can only come in Mon, Tues, and Wednesday this week. Can I do Thursday's WOD tomorrow?

Also -- good luck Josh! Will definitely miss you

March 17, 2014 | Unregistered CommenterJBlock

nice class with morning with the 6am regulars

Press: 75x5, 95x5, 105x5, 105x5, 105x5

Press is my goat. Good to know I'm not the only one.

Half Angie in 7:37. My pullups held up better than expected. Pushups slowed me down the most, as usual. Also, although I wasn't lined up next to him, I remain grateful for the opportunity to learn (for almost 4 whole minutes!) from @MattyChm's amazing situp and air squat demonstrations! :P

Oh, and a makeup post from OG last night:

14.3: Got 98 reps, and didn't let the form on my deadlifts break down _too_ much. Bounding box jumps the whole way, which seemed fine.

Cashed out by PRing my doubles at 125 unbroken, then did 50x3 unbroken double unders with about 1 min rest between them. No tripping! No headache! Quads were smoked after that though.

March 17, 2014 | Unregistered CommenterAlex C

Josh! Awesome coach, amazing athlete. You always have something good and encouraging to say, and really helped me specifically with my Oly lifts. Very sad to see you go- you will be greatly missed. Best of luck in all your exploits and thank you for everything!

March 17, 2014 | Unregistered CommenterCharlie

St Paddy's seems a fitting day to wish someone luck. Best of it to Josh in his future.


10am Class
Press - followed along the 5/3/1 I've been doing.
"Might" have had 5 but it was getting away from me. Thanks, Noah, for the eyes and the cues.

Angita in 7:15 Rx
Was thinking of testing a max set of pull ups to open this as I've never done more than the 21 in the first round of Fran. Opened with 30, and that dropped me to sets of 5 thereafter. Not the smartest strategy unless I was going to do all fifty. Push Ups 15/10/5/5/5/5/5. Sit Ups and Squats unbroken. I have no idea how Bob S caught up to me, and then passed me. That guy has some serious mojo.

March 17, 2014 | Unregistered CommenterFox

Josh was always special to me because he was my foundations coach. Once I started group classes, I tried my hardest go only when he was coaching so I would see at least one familiar face. Sad to see him leave, but wishing him much success in his new endeavor.

6:30am with Coat Jeremy - first strength cycle day woohoo!
Worked up to 85lbs LBBS (3x5), 38 Press (3x5) & 110lbs deadlifts (1x5). Can't wait to see my progress during the next two months.

Sorry (not sorry) to see everyone across the room chipping away at that WOD ㋛

March 17, 2014 | Unregistered CommenterMichelle B.

Awh Josh I am sad to see you go! You really will be missed by all of us! I've always appreciated your ability to answer my weird little questions when i was new to CFSBK like "why are people's heels standing on mini platforms when they squat?".....which obviously led to him emphasizing the importance of lifting shoes....Definitely glad i asked about that.

Anyway, ill be at Brick CF early in June for a Mobility seminar so maybe illl see you then!

Also, ill be giving KH Pilates a try this Tuesday...just purchased a class and im very excited to get them mad abs

March 17, 2014 | Unregistered CommenterKatie Harpz

Worked up to 145 on the press. Felt solid, but didn't push it further than that.

1/2 Angie in 6:00 - tried to get in by 5:59 but couldn't quite pull it off.

Sorry to see Josh go. Definitely enjoyed having him around and especially working on O-lifting with him. Best of luck to him!

March 17, 2014 | Unregistered CommenterDan L

Best of luck, Josh! Brick CrossFit is lucky to have you!

March 17, 2014 | Unregistered CommenterRebecca C

Josh M,
If you're reading this, I'm sorry to see you go! Thank you for all of your tips and honesty, especially at OG. Just so you know, I'm STILL using those pull up grippy things you made for me months ago. Be careful on that bike of yours, you nutty mad man!
Good luck!

March 17, 2014 | Unregistered CommenterChris A.

Echoing all the love and well-wishes for Josh: You are already missed. Thank you for your expert coaching and for the ways you made us better and encouraged us to push our own training.

Three of my highlights that embody why I think you’re such a great coach...
1) During that snatch + overhead squat WOD a bit ago, you kept coming up to Whit and me during our squats and kneeling in front of us to whisper fierce bits of encouragement. Even though I fell backwards at one point (ever so graceful), you seemed to care so much and it made a huge difference.
2) For longer than should have been the case post-Foundations, my kettlebell swings caused most of the coaches to sprint to my side to stop and correct me before I surely would have caused an injury (not necessarily to myself). I received so much great advice and cuing, but none of it stuck. You hung out with me after a particularly offensive performance I gave one night to troubleshoot the problem. You cared so much about helping me and ultimately facilitated my breakthrough by identifying it as a larger issue of my posture and not keeping my shoulders back or tight enough. I thought about the swings in a totally different way after that and haven’t had problems since (which has led to far less embarrassment—no small thing, especially given how many of my other movements still look).
3) Last thing I’ll share though I have many more: One night during DROMS, I asked you and Arturo what paper clipping meant, which caused a bit of an impassioned discussion. Supple Leopard was taken off the shelf, and I still didn't understand the answer. Later, you brought over a paper clip and slowly broke it to show me how oscillating builds heat and enables you to get deeper into a stretch. I’ll damn sure never forget what paper clipping means. :)

Anyway, my renditions shouldn't indicate the quality with which Josh presented the information in the first place. Clearly coaching is not in my future.

And congrats to Ryan, Todd, and Jake! Ryan's singlet as seen on Instagram kind of made my Sunday.

March 17, 2014 | Unregistered CommenterKate R

Josh. Thanks for all your guidance bro. I wish you nothing but the best in your future endeavors.

12pm class w/ Fox and Arturo

75 x5
95 x5
115 5x5
Felt pretty solid

Impromptu 14.3 WOD
68 reps with very debatable form.

I know I said it before, but I'll say it again. Thanks again to Coach Fox for accommodating my situation.

March 17, 2014 | Unregistered CommenterRolan

Good luck, Josh!

March 17, 2014 | Unregistered CommenterAlex T.

Good luck Josh. Your infinite patience with me during foundations and beyond helped me feel a lot less intimidated and way more focused on learning (no matter how many times I was the person who was working with the smallest weights!).

March 17, 2014 | Unregistered CommenterDar M.

Coach Josh has been a huge influence in my Crossfit experience so far.

He was my coach for Foundations (November 2012, 5:50 AM during the aftermath of Hurricane Sandy no less) and was always well prepared and enthusiastically ready to coach while the rest of us were just trying to wake up.

Once I started to attend group classes he would always go out of his way to ask me how I was doing and be very proactive with all aspects of coaching, whether it was cues on the movements and lifts focused on that day or a stretch/position that would help expand my mobility (for the few who know me, is quite a big deal).

The best moment I can remember was during a group class within the few first months post Foundations. We were working on Low Bar Back Squat and I (as I'm sure others have been instructed to do) was using the rubber squares under the soles of my feet to simulate the effect of wearing weightlifting shoes. Josh, who was not coaching the class and sitting by the stairs, saw me struggling a bit to attain a good position and depth due to my mobility constraints. He came over to me after I had finished a set and asked "Christos, what size shoe are you?" I answered "I'm a 12 and yeah, I have to get some weightlifting shoes, I've been putting it off, I know" He then disappeared for a few minutes and came back with a pair of shoes and said "Try these on. If they fit, they are yours." I was stunned of course and probably didn't thank him enough for his kindness. They fit great and I have been using them ever since.

From what I was told (unless my memory is failing me), those shoes were originally Coach Fox's and were given to Josh. I felt a great sense of pride and responsibility when I was given the opportunity to literally step in the shoes of people who are so strong and dedicated to perfecting their craft. It's been an inspiring factor to continue on bettering myself every time I step into the gym.

I apologize for the long post, but I just wanted to thank Josh once again for all that he has done and wish him all the best with his future endeavors.

Take it easy, man.

March 17, 2014 | Unregistered CommenterChristos

So, THAT'S what paper clipping means. Thanks, Kate R.

Josh, thank you for all the great coaching! Wish you the best.

March 17, 2014 | Unregistered Commenterstephanie h

I'm just jumping in to echo the well-wishes for Josh. Being in your foundations class got me off to a great start. Thanks and good luck.

March 17, 2014 | Unregistered CommenterShawn

Press: only got up to 105x5 (on my second attempt). I tried 115, which was a bit of a joke, because I only got the first rep in. Anyway, I'm just happy the overhead press doesn't hurt - a big relief after last year's constant pain.

Half-Angie with 25 strict chin-ups: 10.00 flat.

March 17, 2014 | Unregistered CommenterSamir Chopra

Josh - I was super bummed to hear of your departure!! Since taking foundations with you, i have enjoyed and learned a tremendous amount from your coaching! You made me feel comfortable from the start, and that says a lot considering how scared i was to do most things (not far out of second knee surgery). You took the time to answer any question no matter how minute, and i never felt stupid or judged for asking it. You introduced me to the magic of a voodoo wrap and took the time to check-in here and there! One of my favorite Josh tips that i think of constantly when mid-WOD: "You're going to be out of breathe whether you stop or keep going so you might as well keep going." Best of luck!! You will be missed!

March 17, 2014 | Unregistered CommenterBeccaWolf

Josh -- I 'm so sad that you're not coaching at CFSBK anymore You taught my foundations class and I learned so much from you. I will really miss you.

March 17, 2014 | Unregistered CommenterAdele

10am class today:
Press: worked up to 80#x5
-didn't feel strong today so left it at that.

1/2 Angie:
10:59 rx'd.
-Wasn't trying to break any records here and just tried to keep moving.

Makeup from yesterday:
5k run in just over 30mins.
-definitely my worst 5k ever and the longest I've run since last year's spartan race. Had a hard time not overextending (chronic problem of mine while running) and my back started seizing up pretty bad. Had to stop to try to stretch it out a few times. Pretty sure all the dl's from 14.3 didn't help matters much.

Also, congrats Ryan, Jake and Todd on the meet! And yes, Ryan's singlet was amazing.

March 17, 2014 | Unregistered Commenterlady fox

Really sad to hear about Josh. He was one of my favorite things about CFSBK! Josh, wishing you a ton of happiness wherever you land. It's definitely our loss!

March 17, 2014 | Unregistered CommenterLauren

Made it in for 14.3 at 5:30 with a little crew of procrastinators. Thanks for making room for us DO. Haven't deadlifted in quite some time after a few tweaks scared me off of it for a bit. Took it fairly easy and just wanted to get to 275, so I was happy to get 5 there. Went for a 6th with 20 or 30 seconds left but it felt off so I called it there.

Also bummed to hear about Josh. His eyes and cues were always super helpful and he somehow managed to be everywhere at once while running OG. I have some friends that train at Brick so maybe I'll have to drop in for a visit some day!

March 17, 2014 | Unregistered CommenterTodd

Very sad not to have Josh at the gym any more. Josh, best of luck to you.

Light presses, shoulder was feeling worse than usual.
45x5, 75x5, 95x5x2
WOD in 8:30 Rxed -- damn you push ups.

March 17, 2014 | Unregistered CommenterDMak

5:30pm group class

33x5, 43x5, 53x3, 63x5, 65x5
-started doing breathe-at-the-top method to get the dynamic start which makes such a huge difference. positioning and everything felt great here. finally not on overextension autopilot.

1/2 Angie
12:12 RX'ed.
-pull-ups took me about 4:30 to get through and push-ups were slow as well. kipping pull-ups in 5's and 3's. started push-ups with sets of 5 for maybe 3-4 rounds, then sets of 3, and then was down to doubles and a few singles to crank through towards the end. 50 STRICT PUSH-UPS IS NO JOKE, yo! sit-ups and squats unbroken.
-the major win of this workout was getting thru 50 pull-ups without tearing my hands.

-felt a little tweak in my upper back/neck/shoulder during one of the sets of press. I thought it was not big deal and just kinda shook it out. but I felt it during the push-ups and maybe should've known better. it froze up after the WOD; did some lax ball all around the trap/shoulder, but it does not feel good right now. this is the same thing I had happen a few months ago and is on the same side as my shoulder that was bothering me. BOOOOOOOOO.

March 17, 2014 | Unregistered CommenterWhit H

Press at 105. Wod at 8:14, 25 banded pull ups,

Good luck Josh!

March 17, 2014 | Unregistered CommenterAnton

I'm so sad that Josh is gone! Such a talented and intuitive coach. Brick is lucky to have you.

5:30 with RoDO. Worked up the 85# on the press. Half Angie took forrevverrr. Subbed 30 banded pull ups. Push ups fell apart/devolved into singles depressingly quickly. But on the bright side, my t-Rex arms are distracting me from the soreness in my lower back!

March 17, 2014 | Unregistered CommenterLaura Mc

Clean DLs@407x4x5
GHD situps-60
Planks W/25kg Plate 1:00x3
CRUSHED- 1 doughnut

March 17, 2014 | Unregistered CommenterJakeL

Best wishes in your new post, Josh. I always appreciated your thoughtfulness as a coach whether you were teaching a class, running OG or just happened to be in the gym. So many of your well-timed cues and excellent demonstrations have helped me improve and won't be forgotten. There's no doubt you are missed.

Jake - Thanks for the update on the meet. Congrats to you, Todd and Ryan!

Press tonight left a bit to be desired. Didn't quite get the progression right: 33x5, 53x3, 63x5, 68x5, 68x4

1/2 Angie - 11:25. Pull-ups were a time suck. My hands felt on the verge of tearing the whole time, ended up with lots of sets of 3 then 2. I'm seriously considering gymnastic wraps or something for high volume kipping. The rest moved pretty well.

March 17, 2014 | Unregistered CommenterLauren Borducci

115 x5
7:15 rx on the wod today.

106 reps for 14.3 on sat.

(notes for the notebook which I can not find).

March 17, 2014 | Unregistered Commenterchris A.

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