Thursday
Mar022017

WOD 3.2.17

With a 12 minute running clock...

AMRAP 6 Minutes:
12 Burpees
12 Box Jumps 24/20"

Followed by...

1 RM Snatch in 6 minutes

Score both your rounds completed and your heaviest successful Snatch. Bar starts unloaded. Any version of the Snatch (i.e., Power, Split, Muscle, or full counts as a good rep). Athletes must load their own bar and clips must be used.

Post rounds, Rx, and heaviest Snatch to comments.

 CFSBK OG Allan E. takes on Open Workout 17.1 | Photo by Thomas H.

  • This morning's 9am Yoga class with Jaclyn K. is cancelled.
  • OPEN INTRAMURAL TEAM CAPTAINS: Please submit your team's scores to the spreadsheet if you haven't yet.
  • Don't forget that we'll be showing the announcement of Open Workout 17.2 tonight around 8. Come early or stay late to watch it with us on the big screen!

Struggling with Your Pull-Ups? Sign up for AG Strength!

Are you struggling with your Pull-Ups? Are you stuck at the bottom of your Handstand Push-Up? Check out Coach Arturo's new Anti-Gravity Strength class!

Each AG Strength class will be an hour-and-a-half long, focusing on the strength and skills needed to improve Pull-Ups and Handstand Push-Ups. This will include a variety of skill exercises, progressions, weighted and strict practice, and other techniques to teach, develop, and perfect your Pull-Up and Handstand Push-Up. This fundamental strength work will carry over into other CrossFit gymnastics movements, including the coveted Muscle-Up.

Schedule
Dates: 3/14 - 5/6 (2x per week for 8 weeks)
Tuesdays at 6-7:30pm
Saturdays at 11am-12:30pm

Cost and Eligibility
The cost is $160 per month. This cycle is open to all CFSBK members as well as CrossFitters from other affiliates.

What Happens in a Class?
The first class will begin with an assessment of each individual's upper body push, pull, and core strength. Once the assessment is completed, each AG Strength class will consist of skill work, strength development, and flexibility training based on your personal needs, weaknesses, and strengths. If a member chooses to do a CrossFit group class on the same day, we recommend doing the skill and strength work from the AG Strength cycle first. Arturo can advise on this on a case by case basis. Just ask!

These are the kinds of movements you can expect to perform:

Assisted/weighted Strict Pull-Ups
Strict Handstand Push-Ups
Pull-Up Negatives
HSPU Negatives
Close-Grip Bench Press
Press
Static Handstands
Dumbbell Bench PressDB Press
Lateral Raises
DB Flys
DB Reverse Flys
DB Row
Chinese Rows
Push-Ups
Sit-Ups
Ab wheel
Planks
Carries/holds
Bicep and tricep work

Plus much more!

REGISTER HERE!

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Yesterday's Whiteboard: Front Squat | Partner WOD
Embrace the Mystery CrossFit Games
That Nails-on-a-Chalkboard Feeling May Be Its Own Emotion NY Mag

Wednesday
Mar012017

Front Squat | WOD 3.1.17

Front Squat

Performance
5-3-1

Warm up and perform a heavy set of 5, followed by a heavy triple, followed by a heavy single. Each set should be challenging but not max effort. No failing.

Fitness
3 x 5

Warm up and perform 3 medium-heavy sets of 5 reps. Use the same load for all three sets.

Post loads to comments.
Exposure 2 of 8

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Partner WOD
AMRAP 21 Minutes:

12/9 Calorie Row
12 Power Cleans 115/75
12 Push Jerks 115/75

Partners alternate full rounds until the call of time. The barbell load should be medium-heavy, but challenging to go unbroken on on the fast end.

Post rounds, rep, and partner to comments.


This week we're pleased to bring you another 2017 Look, Feel, Perform Better participant, Adam S. Coach Fox asked Adam how things are going with about a month left in the Challenge. Watch the video above to learn how much Adam's mobility has improved and also how much it sucks to have a birthday right in the middle of the Challenge!

JOIN OUR MEAT CSA: Spring Membership Drive!

At CFSBK, we know that nutrition is the foundation of human performance. That's why we've had a longstanding partnership with Herondale Farm.

Herondale provides a year-round meat CSA (community supported agriculture) program that allows you to buy top-quality meat directly from the farmer who raised the animals. Herondale's commitment to sustainable agriculture means all the animals are 100% grass-fed and pastured, as nature intended. Healthy, happy animals mean healthy, delicious meat for consumers, and the CSA model means the price is drastically better than retail.

How does it work?

Flash-frozen cuts of beef, pork, lamb and chicken are delivered once a month (first Wednesday) and you pick up your share at the gym between 6-8:30 PM.

What do you get?

You choose from 10-lb, 15-lb, or 20-lb plans. In each share is a delicious mix of cuts that varies every month.

What's it cost?

Monthly costs are $140 for a 10-lb share, and  $175 for both 15- and 20-lb shares. The 20-lb "value" share is perfect for families with many mouths to feed; see the farm's CSA page for an explanation of the pricing structure and contents of all the shares.

What's grass-fed meat taste like?

Like heaven on a plate.

Can I opt out of lamb or chicken or pork? I don't like it.

Yes.

I love chicken. Can I have a chicken share?

Yes! Chicken-only shares are available June-November. 

I want to join but I'd like to split a share with someone. Is that possible?

Yes! Email the gym's CSA coordinator, Michele K., for help with arranging this: mignyc [at] gmail.com.

I'm ready to sign up!

Great! Herondale's sign up form is here. Right now the farm is offering 25% off to existing members who refer a new member!

I have more questions!

Email Michele K., the gym's CSA coordinator: mignyc [at] gmail.com.

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Yesterday's Whiteboard: Rest Day
93-Year-Old George Crushes 17.1 Boxrox
Why Mind Wandering Can Be So Miserable Smithsonian

Tuesday
Feb282017

Rest Day

Coach Margie speaks at the Iron Maidens Raw Open. In case you missed it, there are tons of great photos from the day here and here!

THIS SUNDAY: SquadWOD at CFSBK

Date: Sunday, March 5th, 3pm - 5pm
What: A women-focused WOD led by Crossfit Solace Coach Heidi Jones

Did Iron Maidens pique your interest in female-centric fitness? Squad WOD is a female-focused workout that takes place at different gyms across the NYC area. The intention is to bring women together in an environment that is free of judgement and overflowing with empowerment, camaraderie, and support for each other.  

Squad WOD is a chance to meet, connect, make new friends, and empower one another in an environment that is all about celebrating each of our strengths and broadening our squads. 

A bit about this event's incredible guest speaker: Nabiha Syed had already published a book, founded a legal clinic and advocated for women’s rights in Pakistan by the time she was 28. We are excited to talk to Nabiha about her journey as a Muslim woman in a predominantly white, male career. In addition, she is going to talk to all of us about diving into our passions headfirst, how to channel our Type A tendencies into successful endeavors and what 'leaning in' means to her.

Proceeds from the event will benefit the Sadie Nash Leadership Project. Sadie Nash promotes leadership and activism among young women. The program is designed to strengthen, empower, and equip young women as change agents in their lives and in the world. 

Get ready for an inspirational chat and workout!

NO CROSSFIT EXPERIENCE IS REQUIRED. So bring your friends!
RSVP HERE

News and Notes

  • The score-submission deadline for Open Workout 17.1 has been extended to today at 8pm. Go here for info. CFSBK Open Intramural League team captains: please submit your team's scores to the spreadsheet by noon today!
  • Missing something? Maybe a bike helmet or some cool blue Asics? Our latest lost and found dump is up on the Flickr account.

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Yesterday's Whiteboard: HSPUs / Deadlifts | Run, Squat, Push-Ups, Pull-Ups
A Better ER Nurse: Natalie Borek CrossFit
Why Your Kids Should Be Lifting Weights Starting Strength

Monday
Feb272017

Handstand Push-Ups / Deadlifts | WOD 2.27.17

Handstand Push-Ups / Deadlifts Superset*

5 sets of:
1A) 5-10 Handstand Push-Ups
1B) 10 Deadlifts

Perform the Handstand Push-Ups strict for the first 2 sets, then work on kipping them. Scale range of motion to up to 2 AbMats as needed, or perform Box Piked HSPUs. Work up to a medium heavy set of 10 touch-and-go Deadlifts, topping out at 275/185 if you're able to.

*Superset means that you perform a set of exercise A (in this case the Press) and then after a short rest, 30 to 90 seconds, you perform a set of exercise B (in this case the Chin-Ups or Supinated-Grip Body Rows). 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 work to comments.

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3 Rounds for Time:
400m Run
30 Squats
20 Push-Ups
10 Pull-Ups

Post time and Rx to comments.

Late last week, Refinery 29 published this awesome feature on Iron Maidens. It's an inspirational slide show featuring many competitors from CFSBK and beyond. Look at every photo! Read every word!

CrossFit Open Score Submissions

A reminder for Open competitors: In order for your score to be counted, you must submit your score and judge's name to the CrossFit Games site by 8pm tonight. If you don't submit a score, you'll get a zero for the workout, but you’ll still be allowed to participate in the subsequent workouts. CFSBK Open Intramural Team captains: don't forget to submit your team's scores to the spreadsheet by tomorrow at noon!

Wanted: Badass Soccer Players!

The CFSBK soccer team is looking for 2-3 more intermediate-level players to join their Thursday night league. Prior playing experience is needed. Contact dhalioua [at] gmail.com for more info.

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What Counts as Five-a-Day? BBC
Six Stunning Passports from Countries That No Longer Exist Atlas Obscura

Sunday
Feb262017

Clean | WOD 2.26.17

Clean EMOM

With a running clock...

EMOM x 7: 
Clean High Pull + Mid-Hang Clean

EMOM x 7: 
Power Clean

EMOM x 7:
Clean

Post work to comments.
Exposure 1 of 8
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For Time: 
50-40-30-20-10 Double-Unders 
25-20-15-10-5 Wall Balls 20/10, 14/9

Post time and Rx to comments.

Kate R.'s photos from last Saturday's Iron Maidens Raw Open are now up on our Flickr account. Relive the magic!

NEXT SUNDAY: Squad WOD at CFSBK

Yesterday we promised you more info on Squad WOD, and today we're delivering!

Date: Sunday, March 5th, 3pm - 5pm
What: A women-focused WOD led by Crossfit Solace Coach Heidi Jones

Get ready to meet an incredible motivator who is unlike anyone we have had at previous Squad WODs!

Nabiha Syed had already published a book, founded a legal clinic and advocated for women’s rights in Pakistan by the time she was 28. We are excited to talk to Nabiha about her journey as a Muslim woman in a predominantly white, male career. In addition, she is going to talk to all of us about diving into our passions headfirst, how to channel our Type A tendencies into successful endeavors and what 'leaning in' means to her.

Proceeds from the event will benefit the Sadie Nash Leadership Project. Sadie Nash promotes leadership and activism among young women. The program is designed to strengthen, empower, and equip young women as change agents in their lives and in the world. 

Get ready for an inspirational chat and workout!

NO CROSSFIT EXPERIENCE IS REQUIRED. So bring your friends!
RSVP HERE

_____________________
Nabiha Syed Squad WOD
Breathe Training Think Tank

Saturday
Feb252017

Open Workout 17.1

Open Workout 17.1

For Time:
10 Alternating Dumbbell Snatches
15 Burpee Box Jump Overs
20 Alternating Dumbbell Snatches
15 Burpee Box Jump Overs
30 Alternating Dumbbell Snatches
15 Burpee Box Jump Overs
40 Alternating Dumbbell Snatches
15 Burpee Box Jump Overs
50 Alternating Dumbbell Snatches
15 Burpee Box Jump Overs

Men's Rx: 50lb, 24"
Women's Rx: 35lb, 20"
Men's Scaled: 35lb, 20"
Women's Scaled: 20lb, 20"

Score is either time to complete all the 225 reps, or reps completed at the 20 minute time cap. Tie-break times are at the completion of EACH set of Burpees Box Jump Overs .

The Dumbbell Snatches are from the ground to overhead in one motion. Both halves of the dumbbell must be touching the ground at the start of the rep and the dumbbell must be locked out directly over the middle of the body in the finish. The athlete may only switch arms after a good rep. The non-snatching arm may not touch the body at any point during the rep. Switching arms on the way down is permitted.

Rx'd Burpees Box Jump Overs must be a 2-foot jump while facing the box. Scaled athletes may step up. Stepping down is permitted for both Rx'd and Scaled, as is jumping over the box entirely. The rep is counted when the athlete's feet touch the ground on the other side of the box.

Post time (or reps completed) and Rx to comments.

 

Squad WOD at CFSBK 

Date: Sunday, March 5th, 3pm - 5pm
What: A women-focused WOD led by Crossfit Solace Coach Heidi Jones

Did Iron Maidens pique your interest in female-centric fitness? Squad WOD is a female-focused workout that takes place at different gyms across the NYC area. The intention is to bring women together in an environment that is free of judgement and overflowing with empowerment, camaraderie, and support for each other.  

Squad WOD is a chance to meet, connect, make new friends, and empower one another in an environment that is all about celebrating each of our strengths and broadening our squads.  

After each workout, there will be a different speaker who tells her story of triumph over obstacles in a continued effort to inspire the group.  

The cost of the event is $20. The money raised will be donated to a local women's charity. 

The workouts are for all levels of CrossFit athlete from beginner to advanced. We'll have registration info for the CFSBK event very soon!

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Yesterday's Whiteboard: Rest Day
Open Workout 17.1 Movement Standards CrossFit
10 Lessons Learned from a Klokov Olympic Lifting Seminar BarBend

Friday
Feb242017

Rest Day

Lady Fox on her way to 1st in her weight class at Iron Maidens. The first set of photos from the day is now up on our Flickr account!

This Week at CFSBK in Review

1. Saturday's Iron Maidens Raw Open was, of course, a huge success! Competitors raised just under $35,000 to fund the Stay Strong Scholarship. You can see the top lifter in each weight class here and the full competition results here. Congrats to all who competed and thanks to all who donated and came out to cheer!

2. Our new 8-week programming cycle started this week. Remember that you can always see what's happening on the Current Programming Cycle page.

3. On Wednesday, Coach Fox checked in with Allie B. to find out how the Look, Feel, Perform Better Challenge is going for her. We're so proud of all our LFPBers!

4. Open Workout 17.1 was announced last night, and it's programmed for Saturday, so today is your first chance to do it! See yesterday's post for all info concerning the Open and the Intramural League Competition. The Open is here... Let's do this!

5. You're invited to Coach JB's birthday party! The fun goes down this Friday at 9pm at Lavendar Lake (383 Carroll Street).

6. On a bittersweet note, longtime members Matt and Alex Katz are moving to Portland. Any and all CFSBKers are invited to their going-away party this Saturday, February 25th at 5pm at High Dive (243 5th Ave.), just a few minutes from the gym!

7. SCHEDULE CHANGE: Strong Fit, usually scheduled for 8am on Saturdays, will happen at 8am on Sundays throughout the Open. 

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Yesterday's Whiteboard: Snatch EMOM | Tabata Row
Do Robots Deserve Rights? Kurzgesagt
Stop Freaking Out About Fat Wall Street Journal