Saturday
Feb182017

Crush Week: Team WOD 2.18.17

Team WOD

In teams of 3, complete the following for time:
1 Mile Run
120 Wall Balls
120 Burpee Box Jumps
120 Russian Kettlebell Swings
1 Mile Run

The runs must be completed with all three team members running together. Choose weights and heights that allow you to move through quick sets, breaking up the Wall Balls, Burpee Box Jumps, and Kettlebell Swings as desired. Time is called when all three team members complete the 2nd mile run.

Post time, Rx, and teammates to comments.

The Iron Maidens Raw Open

The Iron Maidens Raw Open, one of our most anticipated events of the year, is finally here! We'll be hosting our second-annual women-only powerlifting meet at the gym today from 9am to 7pm. This meet will be running out of 597, and the platforms in 608 will be used as a warm-up area for the competitors.

Here's the event schedule:

9:00am - AM session begins
1:30pm
 - Awards ceremony for AM Session
2:30pm
  - PM session begins
7:00pm
 - Awards ceremony for PM Session

We will still be running group classes at 8am, 9am, and 10pm in 608. Please check into classes at 597 and store your belongings at 608. Today's Yoga for Athletes is also on for 10am in the Annex. The following classes are cancelled: Strong Fit, Short Circuit, Active Recovery, and Open Gym.

As you probably know, Iron Maidens competitors have been raising money to fund the Iron Maidens Stay Strong Scholarship, which will help to send women from Grace Outreach to college. At the time of this post, we've raised $32,437, far surpassing our original $30,000 fundraising goal. We're not finished! The more money we raise, the more women we can help. Every additional $3500 helps 1 woman pay her college tuition for 1 year. If you haven't donated yet please consider giving just $5 to support women staying strong through college. And help us continue spreading the word about this campaign! Go here to donate to a lifter's campaign.

There will be food and drink, so come hungry! Cafe Grumpy will set up an espresso bar, Liddabit Sweets will have a table, and Kimchi Taco Truck will be selling delicious food outside.

Special Thanks to Our Sponsors!

The Iron Maidens Open is all about strength, community, and support. We’re also all about giving out GREAT PRIZES from generous sponsors to the top lifters and fundraisers. We want to thank the following sponsors of Iron Maidens 2017 for generously supporting us. Most of these prize donors are women-owned and New York-based!

________________
Yesterday's Whiteboard: Rest Day
6 Strategies to Get Through Strength Training Sessions BarBend
Geologists Spy and Eighth Continent: Zealandia Scientific American

Friday
Feb172017

Rest Day

Everything You Need to Know About Iron Maidens 

Tomorrow we'll be hosting the Iron Maidens Raw Open powerlifting meet from 9am to 6pm. This event will be running out of 597, and the platforms in 608 will be used as a warm-up area for the competitors. We will still be running group classes at 8am, 9am, and 10am in 608. Yoga for Athletes is also on for 10am in the Annex. The following classes are cancelled: Strong Fit, Short Circuit, Active Recovery, and Open Gym.

What else? Well, as you probably know, Iron Maidens competitors have been raising money to fund the Iron Maidens Stay Strong Scholarship, which will help to send women from Grace Outreach to college. As of today, we've raised $30,887, surpassing our original $30,000 fundraising goal. We're not finished! The more money we raise, the more women we can help. If you haven't donated yet please consider giving just $5 to support women staying strong through college. And help us continue spreading the word about this campaign! Go here to donate to a lifter's campaign.

Last, but certainly not least, there will be food and drink, so come hungry! Cafe Grumpy will set up an espresso bar, Liddabit Sweets will have a table, and Kimchi Taco Truck will be selling delicious food outside.

________________
Yesterday's Whiteboard: Dumbbell Snatches, Burpees, Double-Unders
Beating Mental Blocks in the Snatch and Clean and Jerk Catalyst Athletics
How to Time Your Coffee for Maximum Effectiveness NY Mag

Thursday
Feb162017

Crush Week: Bar Muscle-Up Progressions | WOD 2.16.17

Bar Muscle-Up Progressions

1) Basic Kip Swings (Hollow + arch. Build to as large of a kip as you can. Highest would be arms parallel to the ground.)

2) Low-Bar Dips (set barbells in racks at bottom of sternum height and secure with bands. Perform these from bottom of a Straight-Bar Dip position, shoulders in front of the bar.)

3) Chest-to-Bar/Ribs-to-Bar/Hips-to-Bar Kipping Pull-Ups (At the apex of your swing, in the hollow position, pull your elbows down and back to bring your hips to the bar.)

4) Bar Muscle-Up Attempts (If you were able to perform a few Dips and a few Hips-to-Bar Pull-Ups, then try Bar Muscle-Ups on a high bar. Once your hips are to the bar, pull your shoulders forward and let your feet fall behind you to transition. If it's not happening, then try a few on a low bar with a jump, or go back through the progressions.)

Post work to comments.

__________________

Performance
AMRAP 12 Minutes:
12 Alternating-Arm Dumbbell Snatches
12 Burpees
24 Double-Unders

For the Dumbbell Snatch, you must pass through a full squat for the rep to count. Rx the weight at about 25% of your bodyweight, you should be able to move through the 12 reps pretty steadily.

Fitness
AMRAP 12 Minutes:
12 Alternating Arm Dumbbell Power Snatches
12 Burpees
24 Single-Unders

For the Dumbbell Snatch, Rx the weight at about 25% of your bodyweight. You should be able to move through the 12 reps pretty steadily. A full squat with the weight overhead is not necessary.

Post rounds, reps, and Rx to comments.

Want to Help Immigrant Women?

Here's the story of one student, Tawanda Kerr, who received the Iron Maidens Stay Strong Scholarship in 2016.

Tawanda moved to New York City in 2014. In Antigua, Twanda was on the “20 under 20” team playing soccer to represent her country. She and her mother moved to New York in 2014 so that Tawanda could get a good education and a job. Tawanda earned her High School Equivalency degree with Grace Outreach and got some help applying for college, but she didn't have enough money to pay her tuition to Borough of Manhattan Community College.

The Stay Strong Scholarship paid for 70% of TK's tuition in 2016. Meanwhile, Tawanda applied for, and received, permanent residency status. Now she is eligible for financial aid to pay for college. She has a 3.8 GPA, is a star soccer player on the BMCC team, and is transferring to a 4 year CUNY school in the fall. Without the Stay Strong Scholarship Tawanda would not have been able to start school—now she's halfway through her college degree thanks to our fundraising efforts.

This year, our goal is to raise $30,000 to pay for 70% of college tuition for more students like Tawanda. At the time of this post, we're at 98% of our fundraising goal, and we need your help in the final push! You can donate to a lifter's campaign by going here

Special Thanks to Our Sponsors!

The Iron Maidens Open is all about strength, community, and support. We’re also all about giving out GREAT PRIZES from generous sponsors to top lifters and fundraisers. We want to thank the following sponsors of Iron Maidens 2017 for generously supporting us. PS: most of these prize donors are women-owned and New York-based!

Come hungry! Food and drinks will be available from the Kimchi Taco truck, Cafe Grumpy, and Liddabit Sweets.

Saturday's Schedule

This Saturday we'll be running on a modified schedule for Iron Maidens. Here's what you can expect:

CrossFit Group Classes: 8am, 9am, 10am
Yoga for Athletes: 10am

Cancelled:
Strong Fit,
8am
Short Circuit,
9am
Active Recovery,
11am 
Open Gym,
2-4pm

________________
Yesterday's Whiteboard: Front Squats, Row, Wall Balls
Thinking Inside the Box Inside the Affiliate
Why Exercise Is Good for the Heart NY Times

Wednesday
Feb152017

Crush Week: WOD 2.15.17

Every minute on the minute x 24 minutes (6 rounds each):

1) 7 Front Squats 185/125
2) 10 Calorie Row
3) 15 Wall Balls 20/10, 14/9
4) Rest

A full Clean counts as first rep on the Front Squats, and the reps should be done in one set. No rack. Aim to go hard on each minute.

Post work and Rx to comments.

The Iron Maidens of CFSBK: Sophia White

The Iron Maidens Raw Open is this Saturday! Leading up to the event, we've been posting brief interviews with CFSBK lifters to help you get to know our team and give you a sense of what these women are doing to prepare physically and mentally. This year, through competitors’ fundraising efforts, Iron Maidens will once again fund the Iron Maidens Stay Strong Scholarship. Last year, Iron Maidens participants raised $30,000, far surpassing the $20,000 goal. This year, our goal is to raise $30,000 to pay for 70% of college tuition for students in the College Prep program at the Bronx-based Grace Outreach. Right now we're at almost $26,000, and we need your help in the final push towards our goal! You can donate to a lifter's campaign by going here. Let's try to pass $27,000 raised by the end of the day!

So far we've brought you Allison K., Derrian R., Lady Fox, and Meredith R. Our fifth and final Iron Maiden is another first-timer, Sophia W.!

Sophia, thanks for capping off the Iron Maidens of CFSBK series. Tell us about your athletic background. How and when did you get started with barbell training?

I have been a fitness buff for most of my adult life. I love running, spinning, strength training and yoga. Running comes naturally to me, and I have learned to push through pain to endure. There is nothing like the discipline, willpower, and pride that running a marathon brings. It is a physical and mental victory for yourself.  I was sidelined in the summer of 2014 from a stress fracture of the ankle. I was devastated to say the least that I was not able to do any form of physical activity which is a major part of my lifestyle.  I spent time rehabilitating, working on my mobility, and exploring alternate exercises to gain more strength. Once I got the green light from my doctor, I started strength training, along with walking (and eventually running) at my local track and began noticing changes in my body. I got back into the gym doing double workouts and would periodically go in the weight area, but I was intimated by the heavy lifters. I hired a personal trainer that went through the standard lifts, and he kept asking if I've done CrossFit before? I replied, "About five years ago, why?" He said, "You have great form and movement that I only see from CrossFit athletes." It was a funny moment for me. Once my package was complete, I decided to look into barbell training at CFSBK. I started working with Coach Jeremy in May 2016. We discussed my prior injuries and weaknesses. I like his keen attention to my squats and his constant reminders to "drive with the hips."

This is your first time competing in Iron Maidens! What are you most looking forward to?

I am looking forward to this gathering of strong, like-minded, fierce, and empowered women who come together to provide the most warm and welcoming, inclusive, body-positive event in my CFSBK community. I hope that all the young women of Grace Outreach and others in the audience that day will understand what it means to have strong women around them and that we are not just lifting the barbells but lifting them up for SUCCESS.

How has lifting impacted you athletically and personally?

I'm grateful that I found out the truth about lifting heavy weights and seeing the definition emerge. I have grown stronger physically and discovered that I have mental strength. I'm happier, healthier, and have something to continue striving towards. I do not compare myself to others! Everybody is different. Everybody has different genetics. Special thanks to my Coaches Jeremy and Margie for paying attention to the little things that matter most. They make sure my training is effective by keeping the weights challenging, working hard, advising me to focus on my breath rather than just going through the motions.

Saturday's Schedule

This Saturday we'll be running on a modified schedule for Iron Maidens. Here's what you can expect:

CrossFit Group Classes: 8am, 9am, 10am
Yoga for Athletes: 10am

Cancelled:
Strong Fit,
8am
Short Circuit,
9am
Active Recovery,
11am 
Open Gym,
2-4pm

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Rick's Putting the "Hamner" Down CrossFit
12 Great Exercises to Warm Up and Activate Your Glutes BarBend

Tuesday
Feb142017

Rest Day


Here's an awesome video Alex B. made to document last year's Open Intramural Team Competition. Want to throw down in a fun, friendly competition against your gym buddies? Then read on!

  • Schedule Change: Tonight's 6:30pm Active Recovery class is cancelled.

Join the 2017 CFSBK Open Intramural Team Competition!

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.

You may perform the workouts scaled or Rx’d, whichever is most appropriate for you. Since we will be using overall team ranking as the score, performing workouts Rx'd will be more valuable to your team than performing them scaled, regardless of how many reps you get. This dovetails with the intention of the Open: to attempt as many workouts Rx'd as you can while scaling when necessary.

The Open workouts will be programmed for Saturday group class each week, which provides team members the opportunity to complete the workouts on Friday and Saturday during group class or Saturday and Sunday during Open Gym. However, if you must miss a workout (due to travel, injury, illness, etc.), it won't necessarily negatively affect your team’s score, because the score will be an average of top submitted scores for each week.

Teams are encouraged to attend the same group class, wear matching outfits/t-shirts, and trash talk. If the competition results in a tie at the end of the Open, there will be a head-to-head team throw-down. We’ll also be inviting the gym’s top 15 men and women to compete against each other every week during a Friday Night Lights event.

This isn't mandatory, so if you want to do the Open workouts without joining the intramural competition, you can. If you are interested in joining an Intramural Team, sign up here!

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!

We're shooting to have 100 CFSBK members sign up fo the Open this year. Right now we're at an even 60. Can we get to 75 by the end of the day? Let's do it!

Help Make Iron Maidens Awesome!

We're looking for:

1) Strong people who can move weight fast to get 597 and 608 set-up on Friday night from 6 to 9pm. Fun times, a good workout, beer.

2) 3 women who want to be at the center of the action on Saturday as plate-loaders (1 in the AM, 2 in the PM). The platform staff get all the feels.

Email Margie (at) crossfitsouthbrooklyn.com to find out deets and be part of the crew!

__________________
Yesterday's Whiteboard: Push Press | Jackie
Unicorn or Horse's Ass? CrossFit Journal
132lb Math Teacher Schools Entire Football Team with 325lb Bench Press Generation Iron

Monday
Feb132017

Crush Week: Push Press | Jackie

Push Press

Performance
1-1-1-1-1

Establish a new 1RM Push Press.

Fitness
5 x 3

Warm up and perform 5 sets of 3 at a medium-heavy weight.

Post loads to comments.

__________________

"Jackie"

For time:
1000m Row
50 Thrusters, 45lbs
30 Pull-Ups

This CrossFit benchmark workout is a leaderboard item. Be sure to keep your reps on point if you're aiming for a top spot! Go your hardest in any case. Baller status for unbroken reps on the Thusters and Pull-Ups. No bailing empty bars!

Post time and Rx to comments.

The Iron Maidens of CFSBK: Meredith Riley

The Iron Maidens Raw Open is now less than a week away! Leading up to the event, we've been posting brief interviews with CFSBK lifters to help you get to know our team and give you a sense of what these women are doing to prepare physically and mentally. This year, through competitors’ fundraising efforts, Iron Maidens will once again fund the Iron Maidens Stay Strong Scholarship. Last year, Iron Maidens participants raised $30,000, far surpassing the $20,000 goal. This year, our goal is to raise $30,000 to pay for 70% of college tuition for students in the College Prep program at the Bronx-based Grace Outreach. Right now we're at $21,421, and we need your help to reach that goal! You can donate to a lifter's campaign by going here.

So far we've brought you Allison K., Derrian R., and Lady Fox. Today's Iron Maiden is one with many well-deserved nicknames...

Name (and any nicknames): Meredith, Mer, Merry, Mer Bear, Megadeath

Megadeath! This is your first time participating in Iron Maidens. Is there anything you're particularly looking forward to or nervous about?

First time! I am terrified of being in front of the crowd for my lifts, but am looking forward to being part of the crowd for everyone else's. I tend to DOMINATE the back-corner squat rack, so lifting in front of spectators will be a new and nerve-wracking experience. But we have such a mind-blowingly supportive community at CFSBK and especially at Iron Maidens. There is so much support from management and coaches, and friends and family members. It will be incredibly inspiring, if also sort of super uncomfortable.

What are your goals for Iron Maidens?

My goals are really just to participate, get a sense of what it feels like to be in a powerlifting meet, have fun, and raise some money. If you had asked me this three months ago, my goals would have included huge PRs and unimaginably impressive feats of strength. But you know, life intervened, I got a new job, etc etc, the usual, and those were outsize aims to begin with. So now my goals include small PRs and walking away having spent some time figuring out and acquiring a better knowledge of lifting. I know a lot more about what my strengths and weaknesses are, and what I need to work on. Just spending dedicated time on it has allowed me to move past some long-term barriers and identify what’s behind some other ones. This is an outrageously ideal environment to start out in, and I’m looking forward to building on those lessons and going forward in my strengthening journey.

How has lifting impacted you athletically? Personally?

For me, both the meet and lifting are really about challenging myself and dedicating myself to doing something that is outside my comfort zone. I came to weightlifting through CrossFit, and to CrossFit through running (right), so this is all very far from my natural athletic inclination. And weightlifting is about one thing: strength. It is far too rare that women, individually or as a group, have an environment in which they can focus on just plain getting stronger. It's like, just not done, sort of, right? But there is no good reason for that. We get so many social messages about how women should be and look, and, frankly, what we should do with our bodies, that all gear us toward being the opposite of strong. CrossFit, strength work, and an all-female weightlifting competition all have inherent good in counteracting that. It’s a daily practice of getting better at being who you are when so many people are subtly (and not so subtly) saying you should be otherwise.

I’ve also been continuously struck by how lifting is so simple but so weirdly profound. Everything you do (rest, recovery, nutrition, programming, form, and mental focus) feeds into your numbers and how much weight you can get under on the bar. There are no shortcuts. You can’t ignore a problem in your form, for example, because it’s going to stop you sooner or later, and it could easily result in a devastating injury that will undo everything you’ve worked toward and then some.

And there is no getting around the simple truth of just lifting heavy. You can’t sacrifice form or programming, but if you want to get stronger you just have to suck it up and lift more weight. It is hard and uncomfortable and can be frightening, but you have to find that zone of “heavy” and get used to spending lots of time in that zone. Lifting is also a solitary thing, but in order to be your best you need other people. I am notorious for not wanting to ask other people for a spot (#awkwardopengymmoments), but you need to lift very heavy and in order to lift very heavy you need spotters. And you need people to check your form, ask for advice, and help troubleshoot roadblocks. It’s your lift, but you can’t get there on your own.

Finally, every lift is ultimately an act of mental and physical focus. There is no element of a lift that just happens. You have to focus on it and willfully make it happen. Letting your mind wander in the middle of a heavy lift will quickly send you into a world of hurt and trouble. Lifting forces you to do something difficult while simultaneously forcing you to focus everything on executing every component part of it. 

What a great answer! What's your motivation for competing in Iron Maidens?

Getting the chance to participate in an all-female lifting competition, surrounded by such a supportive community, next to all of these super-strong women, and for such an important cause, was sort of a no-brainer. The whole meet is about women getting stronger, and benefits women getting stronger not just physically, but in the rest of their lives. Education has been enormously important to me—everything in my life has been possible because of it. And everyone deserves that chance. It is unfair and arbitrary that the women Grace Outreach serves would be denied the opportunity to earn an education just because of the circumstances they happen to be in. So it’s about lifting, but it’s also about lifting each other up.

(Great line, right? DONATE MONEY.)
__________________
The Terrible Myth: William Kunstler
POV on PBS (Kunstler is CFSBKer Jess G.'s grandfather!)
Inside the High-Flying World of Estonian Extreme Swinging Atlas Obscura

Sunday
Feb122017

Snatch | WOD 1.12.17

Power Snatch Metcon

5 Rounds of...
AMRAP 3 Minutes:
3 Power Snatches 155/105
6 Toes to Bars
9 Burpees
Rest 3 minutes between rounds

Start each round on the barbell. Score best and worst rounds.

Post best and worst rounds and Rx to comments. 

Post partners, time, and Rx to comments.

Here are the CFSBK CRASH-Beasts putting in their final workout with Coach Nick at Harvard's Newell Boathouse. "'Ex Nemo,' Coach Nick says, "is short for 'ex nemo non feces'—basically, don't take shit from anyone. Harvard humor."

CFSBK at CRASH-Bs

The CrossFit South Brooklyn Indoor Rowing Team—AKA The CRASH-Beasts—are competing at the CRASH-Bs in Boston today! CRASH-B stands for “Charles River All-Star Has Beens,” and it’s the premier indoor rowing competition. The CRASH-Beasts have been hard at work for the past 17 weeks in preparation for the event – that’s four months of rowing on the erg, all DIY training. The team consists of:
Matt Egan
Jason Horowitz
Maria Barklie (CrossFit Dynamix)
Laura Dunne (CrossFit Dynamix)
Joe Mefford
Liz Mefford
 
Break some chains, CRASH-Beasts! Let's wish them good luck and send good vibes their way.

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Road to the Arnold: Hafthor Björnsson Rogue Fitness
CRASH-Bs: The High and Hell of Indoor Rowing Sports Illusrated