Front Squat | WOD 6.22.16

Front Squat

3 x 5 Linear Progression

Add 5-10 lbs to last week.

3 x 8

Sets of 6 next week.

Post loads to comments.
Exposure 2 of 8

8ea Dumbbell Lateral Step-Ups
50m 1-Arm Farmer Carry Left
50m 1-Arm Farmer Carry Right
5 Bar Levers or Floor Levers

Choose a medium-heavy load on the Step-Ups but not so heavy that you need to use a bunch of momentum off the trail leg. Keep the knee of the working leg tracking over the middle toes of the foot and control the descent of the movement. Work up to a heavy load on the carries keeping your mid-line tight and your head stacked over your center. Keep the Levers as strict as possible. Scale to tuck or half-tuck as necessary to be able to move with control.

Post work to comments.

Coaches Melissa and Katie celebrating at their Graduation WOD/BBQ last weekend. More photos by Thomas H. can be found here. Congrats again, you two!

  • Jaclyn K. is offering a FREE yoga class tomorrow at 9am. Don't miss out!
  • There's a new post up over on Inside the Affiliate. It's not just a fun, interesting read. What Makes a Great CrossFit Group Class is also a terrific insight into what makes CFSBK such a great gym.

This Friday: Movie Night Returns with Purple Rain!

Movie Night at CFSBK returns on Friday, June 24th at 8:00pm with Purple Rain (1984)! Come for Open Gym, stay for a kick-ass movie. Or just come for the movie. We don't care as long as you're there! This event is Bring-your-own everything: beer, snacks, crying doves, little red Corvettes, etc.

If you're not familiar with Prince or Purple Rain, we cannot help you. Just kidding! Here's how IMDB describes this classic: "A young musician, tormented by an abusive situation at home, must contend with a rival singer, a burgeoning romance, and his own dissatisfied band, as his star begins to rise." That doesn't really do it justice, but you'll have to come to Movie Night to find out why.

Yesterday's Whiteboard: Rest Day
Losing All Your Weight At Once Juggernaut Training Systems
I Tried a Medieval Diet, and I Didn't Even Get That Drunk Atlas Obscura


Rest Day

Be sure to give him copious high-fives before he leaves

Coach Noah is Opening His Own CrossFit Affiliate in Austin, TX 

CFSBK is proud (and a little sad) to announce that Coach Noah will be moving to Austin, Texas in August to open his own CrossFit affiliate (name is still pending HQ approval.)

Noah has been with us since 2010, first as a member, then a part-time coach, and eventually as a full-time coach and vital piece of our fitness community. We're excited for Noah and the community he will be building in Austin—exporting the "CFSBK way" to a vibrant and growing city. Tell any friends and family in Austin to be on the lookout for his gym!

Noah will continue to coach all his normal classes until he leaves, so make sure to share some laughs and send some good luck vibes his way before he leaves. We're gonna miss you Noah!

Details about a farewell party will be forthcoming on the blog. There may or may not be a dunk tank involved.

News and Notes

  • By popular demand, we'll be showing Purple Rain at Movie Night. Please join us this Friday at 8pm (after Open Gym) to watch the Princliest of films on our big screen. Bring your own beer and snacks!
  • Jaclyn K. is offering a FREE yoga class this Thursday at 9am. Don't miss out!

Yesterday's Whiteboard: Bench Press / Bent-Over Row | Thrusters, C2B Pull-Ups
Don't Fall into the Last Rep Trap MobilityWOD


Bench Press / Bent-Over Row | WOD 6.20.16

Bench Press / Bent-Over Row Superset*

1A) Barbell Bench Press

3 x 5 Linear Progression

Start light enough to add weight throughout the cycle. 

3 x 12

12s again next week, so start light enough to add weight. 

1B) Barbell Bent-Over Row

3 x 5 Linear Progression

Start light enough to add weight throughout the cycle.

3 x 12 Linear Progression

In both cases, keep these light enough to perform strictly and with solid form. Don't let these turn into an ego exercise. Really think about the movement rather than the weight moved. Keep the following notes in mind:

1) Set up like a Clean and Deadlift the bar up.
2) Hip hinge until bar is at least below the knee (try to be as horizontal as possible).
3) Maintaining a consistent back angle, pull your elbows up and back and aim to hit your stomach (not your chest) with the barbell.
4) Start with a weight that allows all the reps to be done perfect and without momentum. It should feel too light to start.

*Superset means that you perform a set of exercise A (in this case the Bench Press) and then after a short rest, 30 seconds to a minute, you perform a set of exercise B (in this case the Barbell Bent-Over Row). 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 loads to comments.
Exposure 2 of 8


9 Rounds for Time:
5 Thrusters 135/95
5 Chest-to-Bar Pull-Ups

The Thrusters should be on the medium-heavy side but unbroken. If you have to break them up, they're too heavy. Full Squat Clean to Thruster is OK for the first rep of each set. Scaling for the Chest-to-Bar Pull-Ups is regular Kipping Pull-Ups or Jumping Chest-to-Bar Pull-Ups as appropriate. Do your best to not get lost in the transitions on this workout, as there are many of them that can cost you many seconds.

Post time and Rx to comments.

Friends don't let friends row alone

  • Did you leave a pair of shoes at the gym some time over the past 6 months? We have an impressive collection of shoes pulled from the lost and found. If any of these belong to you, please claim them soon!
  • Jaclyn K. is offering a FREE yoga class this Thursday at 9am. Don't miss out!

Better Know a Member: Pigeon K.

Welcome back to a fun feature on the CFSBK blog, Better Know a Member! You all love Underneath the Hoodie and Behind the Desk, and now, in a similar vein, we'll be profiling members from across the CFSBK community. In our previous installment, we introduced you to Meredith R. Today it's time to meet one of the gym's resident architects Pigeon K.!

Name (and any nicknames): Serge Khoudessian, more commonly know as Pigeon.

Where were you born and where did you grow up? Born in Beirut, Lebanon. I lived there till I was 24.

How long have you been CrossFitting, and how did you arrive at CFSBK? I started doing CrossFit at CFSBK in the summer of 2013 to get in shape for my wedding. I had to take a whole year off in 2015 due to illness and injury—was close to calling it quits—but CFSBK had a tighter hold on me than I expected.

Ask me about that time I... proposed to my wife after a hard day of skiing in Colorado, falling down, and hitting my head backwards really hard.

Did you have any mentors or heroes growing up? During the Lebanese Civil War, my father used to go out of his way to get my sister, brother, and myself books. There weren’t a lot of open bookstores for an extended period. That makes him my hero.

What's the first movie you ever loved? Stripes with Bill Murray. It had the perfect ratio of comedy to nudity. I think. I don’t know. I was 10.

You have friends or family coming to visit from out of town. What do you take them to do in NYC? I usually give my friends and family an architectural tour of anywhere in Brooklyn and Manhattan, which almost always ends with a walk on the highline. 

Favorite and least favorite lift: My favorite lift is the Snatch, I love seeing DO and Ro hit a perfect Snatch. I absolutely hate Deadlifts. I stopped doing them.

Any advice for new CFSBKers? PRs are great, but don’t sacrifice form over a PR.

Safe and Sorry: Terrorism and Mass Surveillance Kurzgesagt
Hook, Line, and Thinker Pacific Standard
5 Steps to Becoming a Better Athlete CrossFit Derive


Clean and Jerk | WOD 6.19.16

Clean and Jerk

Every 90 seconds for 10 reps (15min):
Clean Deadlift + Mid Hang Power Clean + Front Squat + Power Jerk

Every 90 seconds for 10 reps (15min):
Mid-Hang Clean and Power Jerk

These should feel light and crisp today. No slow elbows or press outs.

Post loads to comments.
Exposure 1 of 8


Partner WOD
Partners alternate full rounds to complete 10 total rounds for time (5ea) of:
250/200m Row
10 Box Jumps 24/20
15 Russian Kettlebell Swings 24/16kg

One partner working at a time. GO HARD ON EACH ROUND.

Post time, Rx, and partner to comments. 

Okay, Alex, now give me fierce! Fierce!


Another year has gone by, and it's time once again for an NYC affiliate throwdown: the sixth annual Subway Series! All NYC affiliates are invited to participate—the affiliate with the best overall score at the end of four events wins the Subway Series Trophy and bragging rights for a whole year!

Event Schedule
Sunday, August 7th: CrossFit Virtuosity
Sunday, August 14th: CrossFit Gantry
Sunday, August 21st: CFSBK
Sunday, August 28th: CrossFit Queens

Scoring will work "Open-style": top 3 male and top 3 female athletes from each affiliate will score based on their place finish in each event. Athletes may score in any event regardless of attendance at other events. 

The ultimate series winner will be the affiliate with the least points after all 4 events have been completed. In the event of a tie, a 5th tie-breaking event will be held. 

As last year, an Rx division and Scaled division trophy will be awarded. 

All athletes MUST register for each individual event in advance via the Subway Series website in order to participate. Each event will be capped at 100 total participants, so we strongly advise you to register ASAP. These events sell out quickly. 


Yesterday's Whiteboard: Back Squat | NFT Work


Back Squat | WOD 6.17.16

Back Squat

3 x 5 Linear Progression

Start light enough to add weigh throughout the cycle

3 x 8

8s again next week. Leave room to go up.

Post loads to comments.
Exposure 1 of 8

5 Rounds or 18 Minutes:
8ea Goblet Dumbbell Lateral Step-Ups
15 Hollow Rocks
10 Burpees (as fast as possible)

Choose movement proficiency over load on the step-ups. Scale the Hollow Rocks to tucked or :30 holds as appropriate. Really sprint the Burpees and go as fast as possible. I recommend picking a partner (or two or three) to race against on these. Be sure to fully hit the deck and come to full extension on the jump.

Post time and Rx to comments.

Come out today and help us celebrate Coaches MeLo and KHarpz's feats of intellectual strength! | Photo by Thomas H.

Graduation WOD and BBQ for Coaches MeLo and KHarpz!

Beloved Coaches Melissa and Katie just became DOCTORS of Physical Therapy. This is a big deal! They want to celebrate by working out (of course) and then having a BBQ with all of you (of course). Come to their DPT Graduation Celebration WOD and BBQ today at 2pm. We'll do a fun relay-style team WOD and then fire up the ole grill. Please bring your own beer and a tasty dish to share. All are welcome!


For Time Team Relay-Style:
Run 550m
100 Double-Unders
50 Wall Balls
40 Toes-to-Bars
30 Push Ups
20 Calorie Row
Run 550m



Rest Day

CrossFit Kids racing toward the weekend

This Week at CFSBK in Review

What happened this week? Good question!

1. Coach Melo and Coach Katie's graduation WOD/party is tomorrow at 2pm. Come one and all to help them celebrate their doctorhood!

2. What lift are we doing on Wednesdays now? How will we approach the Olympic lifts this cycle? All of the answers are in our new training cycle template.

3. Coach David let us in on some ancient secrets regarding ankle mobilization. Well, they're not ancient, but they're useful. They're also not secrets anymore.

4. Rytas S. left us and had some nice things to say. Bon voyage, Rytas!

5. Have you thought about trying out 9am yoga with Jaclyn K.? Now's your chance! She's offering a free class on Thursday, June 23rd.

Yesterday's Whiteboard: Snatch | Push Press, Pull-Ups, Run
The Greek Hero at the Gym Wall Street Journal
Sara Sigmundsdottir Does "Grace" at 200lbs BarBend


Snatch | WOD 6.16.16


Every minute on the minute x 15:
Snatch Deadlift + Mid-Hang Snatch

Start light and work up to a medium-heavy load on the complex for the day. Goal is no misses and fast reps.

Every minute on the minute x 15:
Snatch Deadlift + Mid-Hang Power Snatch + Overhead Squat

Start light and work up to a medium heavy load on the complex for the day. Goal is no misses and fast reps.

Post loads to comments.


For Time:
20 Push Presses 95/65
20 Pull-Ups
270m Run
10 Push Press 95/65
10 Pull-Ups
270m Run
20 Push Presses 95/65
20 Pull-Ups
270m Run

The Push Press load should be light today and unbroken on the fast end. Scale for Pull-Ups is Jumping Pull-Ups or Banded Kipping Pull-Ups as they should also be completed quickly. The Push Press and Jerk rack positions are the same. Read this article.

Post time and Rx to comments.

Coach MeLo braces for a Squat. Come out to the gym this Saturday at 2pm to help her and Coach Katie celebrate their graduations!

FitAID and PartyAID at CFSBK

You may have noticed that we've added a small fridge to the front desk area with a couple of new LifeAID products for purchase. What is this stuff?

FitAID is NOT an energy drink! FitAID is a sensible pre- or post-workout option to aid in performance and/or recovery. It contains a small amount of caffeine (45mgs, much less than a typical cup of coffee, which can range from 90-330 mgs) from green tea extract plus BCAAs and B-vitamins to help your body recover. It also contains a small amount if carbs (11 grams) to help fuel your efforts in the gym or to begin to replenish glycogen stores post-workout 

What about PartyAID? PartyAID contains key electrolytes (and here) to keep your body hydrated, vitamins A,B,C,D and E to keep your body at optimal performance. It also has Milk Thistle to give your liver a little extra needed support. Whether you are experiencing a long night out and need to function the next day, or are just looking for a natural mood enhancer, PartyAID before and after you party can help you recover.

Overhead Squat Technique WODprep