Tempo Front Squat | WOD 4.12.17

Tempo Front Squat (31X1)

4 x 2

Use 90% of what you were able to make last week, or about 80% of your Front Squat 1RM.

Post loads to comments.

Team WOD
In teams of 3 with one partner working at a time, alternate full rounds to complete...
21 Rounds for Time (7ea):

15 Double-Unders
9 Deadlifts 185/125

Post time, Rx, and partners to comments.

Here's Rob U.'s first Squat at the recent Starting Strength Challenge. Read on to find out how he and Dan C. did!

Rob U. and Dan C. at the 2017 Starting Strength Challenge

CFSBKers Rob U. and Dan C. recently competed in the 2017 Starting Strength Challenge at CrossFit Gantry. They both kicked some ass, and we're very happy to bring you their numbers today. Special thanks to Rob for providing the videos and results!

Rob U.

  • Squat: 350.9lbs, 361.6, 372.6 (PR by 1/10 of a pound!)
  • Press: 160.9lbs, 169.8 (F), 169.8 (F)
  • Deadlift: 405.7lbs, 414.5, 418.9

Dan C.

  • Squat: 485lbs, 504.8, 520.3
  • Press: 207.2lbs, 209.4, 216.1
  • Deadlift: 555.6lbs, 575.4, 601.9

These numbers put Dan in 1st place and Rob in 3rd place in the Male Masters division (based on the Wilks Coefficient). Rob PRed his Back Squat at 372.6lbs, and Dan had the 2nd highest overall total of the competition at 607kg or 1338.2lbs. You can find the full results here. Congrats, guys! You make us proud.

Tweet The Deets

We're totally crushing on all you guys and we love to hear what you're up to. Got something of note going on in your life? Let us know! We want to hear about your promotions, events, art, personal victories, discoveries, media campaigns, and small government coup d'états, or you can just share interesting links. We also always love hearing about any CrossFit/athletic-related goals and accomplishments. Send awesomeness to Josh [at]

Yesterday's Whiteboard: Rest Day
The Mathematical Nature of Strength Training Starting Strength
How Emotions Are Made The Verge


Rest Day

What does being "strong" mean to you? "When I was younger it was being able to take on many physical challenges like marathons and body building contests. For me being strong now means that I can take on any challenge or crisis that comes my way, keep a positive attitude no matter what and leave the matter to a higher power."Betty T.

Susan Pittard: Strong Is A Woman

Today we're thrilled to bring you another installment of CFSBKer Susan P.'s Strong Is A Woman photos. Susan has been running this series for the past couple of months. With her permisson, we've been reposting some of her photos. Here's what Susan herself had to say about the series:

"The motivation behind my 'Strong is a Woman' portrait series was and is the amazing women and men at CFSBK.  I knew I wanted to shoot a portrait series after being on a 'break' of sorts, having my son. I ultimately decided to focus on the women at CFSBK because being a woman, I am impressed by the women I workout next to and I am especially taken by the pregnant women who fly by me in WODs. I also thought about the diversity of this great community. My goal was/is to show that strength can come in a variety of sizes, shapes, and ages. In gathering quotes from my subjects, I have learned that strength breaks boundaries for most people. Being strong is not only physical but it permeates into one's mental state and creates a wonderful sense of empowerment and well-being for anyone who seeks it. I feel like I have only scratched the surface with this project and I will be excited to shoot more women, hopefully soon. Thank you to ALL the STRONG women who participated and to CFSBK for providing this amazing community that inspires me daily."

Check out Susan's Instagram and website. Go here and here for our previous posts. And stay tuned to the blog for more from this series!

"I teach 10-14 year olds music and drama at a middle school in East New York. I love to show videos or pictures to my students of me doing challenging physical feats, like Olympic Lifting and gymnastics. As a petite female music teacher, they never expect the strength I have. Becoming strong has not only inspired me to believe more in my own potential, but also to empower my students that anything is possible. It doesn’t matter where you’ve been, where you come from, or the expectations people have for you—if you want something, and are willing to go after it, it’s yours for the taking." Allie B.

"Being strong means being the best possible version of myself, not just in the mirror but in every aspect of life: for my family, and for every challenge and opportunity life presents. It constantly expands the borders of what I believe is possible." Ellie M. at 8 weeks and 38 weeks pregnant

How have your perceptions of strength changed? "My perceptions of strength have changed dramatically. Where I once believed big and bulky wasn't attractive or that long and lean was a mere genetic anomaly, I now appreciate and admire the work and sacrifice it takes to have those physiques. Also, as I've gotten older, my perceptions of emotional and spiritual strength have changed. Where I once believed strength was defined by making it a point to have the last word, I now see how much more strength it takes to say, ‘I'm sorry,’ ‘I love you,’ or by saying nothing at all." Val K.

News and Notes

  • Schedule Change: Tonight's 6:30pm Active Recovery class is cancelled.
  • Our latest lost and found haul, including a bounty of water bottles, is up on our Flickr account. Please claim your stuff at the front desk before we donate it to CHIPS

Yesterday's Whiteboard: Overhead Complex | Kettlebell Swings, Muscle-Ups
Pro Cycling's Most Harrowing Race Is A Day In Hell Deadspin

To Be a Genius, Think Like a 94-Year-Old NY Times


Press | WOD 4.10.17

Overhead Complex

1 Press
3 Push Presses
5 Jerks

Work up to a heavy load on the complex. Use a rack. Any version of the Jerk is acceptable.

Post loads to comments.


10 Rounds for Time:
10 Russian Kettlebell Swings 32/24kg
3 Ring Muscle-Ups

The kettlebell should be on the heavy side for you but unbroken. Scale the Muscle-Ups to Jumping Muscle-Ups if you're stable on the rings but don't yet have Muscle-Ups. Setting the rings higher makes them more challenging, so set them as high as you're able to.

10 Rounds for Time:
10 Russian Kettlebell Swings
6 Burpees
6 Pull-Ups

The kettelbell should be on the heavy side for you but unbroken. Scale up on the Pull-Ups to Chest-to-Bar if you're able.

Post time and Rx to comments.

Want to get strong like Sophia? Well, then...

Register Now For Starting Strength Program

The Starting Strength program is an opportunity to spend 8 weeks honing your technique and increasing your capacity at the most fundamental strength movements: Back Squat, Overhead Press, Bench Press and Deadlift. This small group format of 90 minute sessions offers one-on-one guidance, great camaraderie, and a simple roster of movements allowing you time to correct errors and challenge your limits.

Whether you are brand-new to lifting, someone with experience who has struggled to surpass a plateau, or just looking to try something different, by taking the time to focus exclusively on the lifts that support almost ever other activity you do inside (and outside) the gym, you will gain confidence and enhance your performance.

Upcoming Program Times and Dates
A cycle: Novice, 7pm Mon/Wed and 6pm Fri | Monday, April 17 - Friday, June 9th  (8 slots)
B cycle: Intermediate, 7pm Tues/Thurs and 10am Sun | Tuesday, April 18th - Sunday, June 11th (8 slots) (8 slots)
C cycle: Morning Novice, 6:30am Mon/Wed | Monday, April 17th - Thursday, June 8th (8 slots) (8 slots)
D cycle: Continuing Education, 6pm Mon/Wed | Monday, April 17th - Wednesday, June 7th (4 slots) (4 slots)
E cycle: Late morning, all levels, 10am Mon/Thurs, co-taught by Coach Margie | Monday, April 17th - Thursday, June 8th (10 slots) (12 slots)

A CrossFit Total testing one-rep maxes in the Back Squat, Press, and Deadlift will take place on Sunday, June 11th at 2pm to cap off all cycles.


Class Sizes: Space is limited to 4-8 participants
Class Length: 90 minutes 

3x Per Week Cycles: $300 paid upon registration and then another $300 at the halfway point
2xW Cycles: $200 paid upon registration and then another $200 at the halfway point 

Group Class/Open Gym/Active Recovery/Yoga/Pilates Add-On Option!
This add-on membership allows our 2x/week Starting Strength Program to attend two additional classes per week, outside of the regularly scheduled strength cycle classes. This includes group classes, open gym, and Active Recovery/Yoga/Pilates. 

Price is $100 per four weeks, first bill due at sign-up and second bill ($100) charged automatically to the card on-file four weeks later. Register here!

If anyone is confused as to which cycle they belong in or has any questions, they can contact Jeremy directly at Jeremy [at] to discuss placement.

News and Notes

  • Schedule Change: Tomorrow's 6:30pm Active Recovery class is cancelled.
  • Our latest lost and found haul, including a bounty of water bottles, is up on our Flickr account. Please claim your stuff at the front desk before we donate it to CHIPS!

Functional and Fit Over 50 CrossFit Journal (Why we offer Fit 55+!)
Dogs Are Much Better Than We Knew At Reading Human Thoughts NY Mag


Power Clean | Partner WOD 4.9.17

Power Clean

Work up to a heavy single Power Clean.

Post loads to comments.


Partner WOD
In teams of 2, complete...

4 Rounds for Time:
400m Run (together)
30 Power Cleans 135/95
20 Handstand Push-Ups

Both partners must be back from the runs before beginning the Power Cleans. Break up the Power Cleans and Handstand Push-Ups however desired. The Power Clean weight should be on the medium-light side for you. Scale range of motion on the Handstand Push-Ups or to Box Piked or regular Push-Ups as needed.

Post time, Rx, and partner to comments.

MFW Handstand Push-Ups are in the WOD... | Photo by Robert C.

The CFSBK Guide to Cues: "Pull yourself under the bar"

By David Osorio
Originally published 8.10.16

Knees out! Chest up! Flat back! The verbal cue is one of the most important tools in a CrossFit coach's repertoire. You probably have some sense of what these commands mean, but in this newish blog feature, we'd like to take a look at some common cues. From time to time, we'll be offering these short guides to explain what these mean and why they're important. In our first installment, we discussed the ubiquitous "knees out." Now we're going to look at one that comes up a lot during Olympic lifting: "Pull yourself under the bar." What the hell does that mean? We're glad you asked...

When might you hear it in class, and what does it mean?

The Snatch and Clean and Jerk are technically demanding lifts. Most of us can relate to feeling intimidated or overwhelmed when we first started learning them. That's why we often break them down into three separate phases, each with its own set of positions and intentions.

The 1st Pull: Moves the bar from the floor to the Mid-Hang position. The intention here is to maintain balance and position while beginning to accelerate the barbell.

The 2nd Pull: Is an aggressive extension and transition from the Mid-Hang to full extension, the purpose of which is to create maximum momentum and elevation of the barbell.

The 3rd Pull: Is what we're focusing on here today. Now, this is where a lot of new lifters get confused, since the 3rd pull is a downward movement rather than an upward one. So when coaches tell you to "pull yourself under the bar," they're telling you to actively pull your body underneath the bar into the receiving position. It's not a passive "catch" but an intentional pull underneath the bar using our arms. The arms play a more passive role in the 1st and 2nd pulls as we elevate the bar. But in the 3rd pull of the Snatch, we ideally use our arms to pull under and push up, staying connected to the bar. Think of actively heaving yourself down rather than simple dropping underneath.

Why is it important?

The faster you can get under the barbell, the more weight you can move. You have to accelerate downward faster than gravity, and the only way to do that is to pull under the bar. We have a video!

In the first Snatch, I passively drop under the bar. In the second Snatch, I actively pull myself under the bar. See how much faster and cleaner it is? To Snatch efficently, you and the bar need to move as one. 

What can I do to fix it?

Drills! The following barbell drills will help you stay active and pull under the bar with proper mechanics:

The Scarecrow Snatch, the Tall Snatch, and the High Hang Snatch all demand quickness under the bar, accentuating the downward heave of the 3rd pull. You may want to try these with a PVC or a lighter barbell than usual at first. Also, if you're not doing it already, you should always use the hook grip!

Yesterday's Whiteboard: Tempo Back Squat | Row, Thrusters
The 8-Week CrossFit Aerobic Capacity Program Three Tier Tactical
Deer, Violence, and Videotape Atlas Obscura


Tempo Back Squat | WOD 4.8.17

Tempo Back Squat (31x1)

Work up to heavy triple tempo back squat.

Post loads to comments.


3 Rounds for Time:
50/40 Calories Rowed
20 Thrusters 95/65

Row at an aggressive but maintainable pace. The Thrusters should be light-medium ("Fran" weight) and unbroken on the fast end, though 2-3 sets is appropriate.

Post time and Rx to comments.

Want to learn how to do cool stuff like the Zercher Squat? Come to Strong Fit on Saturdays at 8am! Read on for more info...

  • Schedule Change: Today's 10am Yoga for Athletes class is cancelled.

Strong Fit Returns to Saturdays at 8am!

Join us for Strong Fit, a strength program that includes lifting heavy things often. Strong Fit will stimulate different energy systems/intensities, and include objects not normally seen in group class: the yoke, axle, sandbags, handles, ropes, and sleds. Pick it up, put it down, hold it, squat it, push it, pull it, and move it from point A to point B. Full body functional movements performed at high intensity that will compliment your training and get you stronger. This is fitness in its rawest form.

Saturdays at 8am

Members of CrossFit South Brooklyn may use their existing memberships to drop into this class. If you'd like to purchase a punch card for this and our other specialty classes (Yoga, Short Circuit, Active Recovery, and Pilates), you can purchase one of the cards listed below:

Single Class Drop-In: $25
10 Class Punch Card: $200
20 Class Punch Card: $360

Yesterday's Whiteboard: Rest Day
Should You Eat Fat After a Workout? BarBend
16-Year-Old CJ Cummings Clean and Jerks 407lbs Hookgrip


Rest Day

From our Instagram account: "Some fun sandbag carries at CFSBK! Want to play with sandbags, sleds, and other fun implements? Check out our Strong Fit class Saturday mornings at 8am!"

This Week at CFSBK in Review

1. This week we were thrilled to announce the winners of the 2017 Look, Feel, Perform Better Challenge. 1st place went to CFSBK power couple Steph M. and Andrew S. Congrats, you two! 

2. Coming in at 2nd, we had repeat-winner Mo A. and first-time competitor Sarah M.!

3. 3rd-place went to Barbara K. and Steven N. Great work, Barbara and Steven! 

4. Coach Fox gave a special shout out to the following LFPBers, "who could have been in the top 3 with the flip of a coin": Dan H., Kayleigh R., Adam S., Michelle B., Matt Q, and Allie B.

5. From Coach Fox's final note: "I couldn’t be prouder of all of the LFPBers who chose to get a little bit outside of their comfort zone and work hard and honest at being better versions of themselves these past three months. So many of you did so well and developed what are hopefully some healthy habits you can maintain for a lifetime. The ebb and flow of a 3 month challenge allows for some ups and downs and can be viewed as a fraction of a lifetime. Incorporating habits that are a little bit better, amplified by months and years, works out to a whole lot better you over time."

6. We dare you not to get hungry after you read this recipe for an easy sausage and tortilla egg bake that appeared on the blog yesterday! Look for Coach Fox's recipes to return as a regular blog feature. (You already lost the dare, didn't you?)

7. SCHEDULE CHANGE: Tomorrow's 10am Yoga for Athletes class is cancelled.

Yesterday's Whiteboard: Snatch | Squat Snatches, Burpees Over the Bar
The Hippies Have Won NY Times
Thoracic Mobility and the Cat-Camel Exercise Juggernaut


Snatch | WOD 4.6.17


Take 12 minutes to work up to a heavy single.

Post loads to comments.


For Time:
Squat Snatches 115/75
Burpees Over the Bar

The Snatch weight should be on the light side for you. The Burpees Over the Bar are Rx'd as a two-foot take off. Stepping over is scaled.

Post time and Rx to comments.

Linda and Steve H. dropped into Coach Noah's CrossFit Lumos in Austin and were "pleasantly surprised to see some CFSBK faces (and shirts), plus of course Noah!"

Eat, Pray, Gainz: Sausage and Tortilla Egg Bake

By Chris Fox

Is breakfast the most important meal of the day? Not sure, but it can certainly be the hardest one to get right on a busy morning. Here’s an easy, healthy, make-ahead breakfast idea that can be tailored to your taste and to what you happen have on hand in your kitchen.

The recipe below makes 6 servings, each at about 275 calories with 25 grams of protein, 10 grams of fat, and 15 grams of carbohydrate.


  • 3 links chicken andouille sausages, diced (we used Amylu brand)
  • 2 cartons egg whites (16oz ea)
  • 6 corn tortillas, sliced
  • 2 oz pepper jack cheese, shredded
  • 2 cups frozen chopped spinach, defrosted and thoroughly drained
  • 2 teaspoons of butter (for greasing the dish)
  • Salt and pepper (to taste) 


  • Preheat oven to 400 degrees
  • Grease baking dish with butter
  • Dice sausages
  • Slice tortillas
  • Shred cheese
  • Drain spinach
  • Season egg whites with salt and pepper


  • Layer tortillas, andouille, spinach, and cheese in the greased baking dish.
  • Pour egg whites into the dish over layered ingredients.
  • Place in center of preheated 400 degree oven and bake for 25-30 minutes, or until cooked through. It should be slightly browned and an inserted toothpick should come out dry.
  • Let cool before slicing. Store in airtight container (or plastic wrap).

That’s it! You can nuke it for 40 seconds or so to reheat in the morning for a protein-packed breakfast, though Jess and I have often been spotted eating these at room temp out of our hands at around 7am. It doesn’t just have to be a breakfast meal! You can enjoy it any time of day. And, it travels and reheats well for lunch or brunch parties. Mimosas optional...



  • Change ingredients to your taste, or to use what you have on hand!
  • Use 2c cooked pasta or potatoes instead of the tortillas.
  • Use any other cooked lean protein in place of the chicken andouille.
  • Use any other cooked, chopped, and dried green vegetables.
  • Use whatever cheese you have on hand.
  • Use 12 whole eggs in place of egg whites for a higher fat content.

Yesterday's Whiteboard: Tempo Front Squat | Deadlifts, Box Jumps
6 Common Deadlift Errors Alan Thrall
Woman Who Drinks 6 Cups of Coffee Per Day Trying to Cut Down on Blue Light at Bedtime