Open Workout 17.5

Open Workout 17.5

10 Rounds for Time:

9 Thrusters 95/65
35 Double-Unders

10 Rounds for Time:

9 Thrusters 65/45
35 Single-Unders

There is a 40 minute time cap for all athletes. If you do not finish the 10 rounds by the 40 minute cap, then your score is your reps completed. There is no tiebreaker for this workout.

Post time (or reps) and Rx to comments.

Jess and Koji after 17.5 at last night's Friday Night Lights event. Good luck to everyone doing 17.5 today!

There Is No Wagon: Thoughts on Binge Eating and Dieting

Editor's Note: The Look, Feel, Perform Better Challenge ends today. Congrats to those of you who participated and don't forget to complete your post-Challenge submission! To send you off in style, we're bringing you this Coach Fox classic. "There Is No Wagon" was originally posted on 1.17.14.

By Chris Fox

You can not fall off the wagon. You can not get back on it. There is in fact, no wagon. You are self propelled, and you make your way down your own path.

I’ve heard it countless times and had said it myself for years…”I’ve got to get back on the wagon”. This language seems to allow for some other power, in this case The Wagon, to make or break us. We make a big change in our lifestyle that seems like it will make everything better. That if we can stick to it we will once and for all be happy. We decide to get on The Wagon. We choose a date, prepare for it, and then go full steam ahead. At first it’s great, this is when you’re riding the momentum created by the hope of change, or of something changing you. Then some of the reality settles in and you stray a bit from The Wagon. You “mess up” and feel guilty. Maybe you even “mess up” a little more because of the guilt. So what do you do now? This is the point where you can move further off your path (have a second or third beer, order dessert after pizza, have a crappy dinner since you “messed up” at lunch, etc…) or turn back toward it (make your next decision one that lines up with your values and priorities). You can eat like crap all day and it’s still only one day. Health and fitness is not made or broken in one day alone. Be nice to yourself, don’t beat yourself up about it. And importantly, don’t wait for some wagon to come along and pick you up.

If you find yourself in a cycle like this then consider a few things. First, it doesn’t mean you’re a bad person or a failure. It means you’re just like everyone else. Fit people don’t magically not crave “bad” foods or never have trouble abstaining from unhealthy treats, and it’s hard for them to get to the gym sometimes, too. They even kick back and have a few drinks and french fries every now and then. What they do is consistently make more good decisions than poor ones. They live more in line with long term values and less with instant gratification. Try this: Think about what you value, then think of a few small actions you can take right now to live in line with those values. It’s important to realize that we are constantly making small decisions about how we will live and who we’ll be. This means that you can make a choice to have an all weekend bender or give in to a craving for the office donuts. That’s ok. It also means that you can make your next choice one that you are ok with, that makes you happy, and that is in line with your values. Be nice to yourself and put one foot in front of the other. Don’t wait for The Wagon to come around again and pick you up.
Nicole Carroll's Tips for Open Workout 17.5 CrossFit
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Rest Day

This Week at CFSBK in Review

1. Come out to the gym at 7pm tonight, when we’ll be hosting a battle of CFSBK’s best during a Gauntlet-Style Friday Night Lights event. There will be two heats, 7:00pm and 7:30pm, during which 2 designated competitors from each of our intramural teams will throw down against each other in an epic battle of strength and conditioning.

2. Mo A. is our March Athlete of the Month. CONGRATS, MO!

3. As the Open heads into its final week, we brought you the gym's top-10 ranked women and men. CFSBK is ranked 87th among 379 CrossFit affiliates in the Northeast Region. Go here to see the entire affiliate leaderboard.

4. Yesterday we also reported on Week 4 of the CFSBK Open Intramural Team competition. Good luck to everyone competing this weekend!

5. Our latest lost and found dump can be found on our Flickr account. We're now including abandoned water bottles in the photo, so please take a look and see if any look familiar! Water bottles will now be given out after a week. All other items must be claimed within a month, after which we'll donate them to CHIPS. Come get your stuff, gang!

6. Lots of great photos from the recent Squad WOD event at CFSBK can be found here!

7. The 2017 Look, Feel, Perform Better Challenge wraps up tomorrow. Congrats to everyone who participated! On Wednesday, Coach Fox said a few words about the end of the Challenge and encouraged you to do your post-challenge submission.

8. Schedule Change: Strong Fit is Sunday at 8am this week. It will return to Saturday's next week!


Yesterday's Whiteboard: EMOM Work | Mid-Hang Snatch
The Practice of One Thing at a Time Zen Habits
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WOD 3.22.17

Every minute on the minute x 12 (4ea):

1) Jump Rope
2) Sit-Ups
3) Push-Ups or Shoulder Taps

Don't go nuts here. Just get a good sweat going for the barbell portion of the class.

Post work to comments.


Mid-Hang Snatch:

Build to a heavy single Mid-Hang Snatch.

Post loads to comments.

CFSBK Open Intramural Team Rankings: Week 4

Week 4 of the CFSBK Open Intramural Team competition was shrouded in mystery, mostly because Alternative Reps team captain Dan H. didn't turn his scores in on time and your blog editor wasn't sure what to write. We know he has a baby girl, but the League waits for no man. Or woman. Or baby. Anway, we considered renaming the team Alternative Timeline, but, luckily, we obtained the scores and can bring you this report.

So what happened? Let's just say it's going to be an interesting 5th and final week of the Open! After last week's scoring controversy, WHAMRAP! is now in sole ownership of 1st place. We ran these numbers through our TI-85, sent them off to NASA for confirmation, and can assure that these scores are correct. WHAMRAP! put up an excellent score of 45 and have earned that exclamation point. A paragon of consistency throughout the Open Intramural League season, Snatch Me If You Can put up another 50 point score this week to keep them well within striking distance of 1st place. And 2 Legit 2 Quit turned in another strong performance to pull into a tie for 2nd place.

As if that weren't enough tension, We Rx-Cited To Be Here should be more than just excited. They posted the best score of the week and are also vying for the top spot headed into the final Open Workout. Watch out for them! They have momentum. 

Remember: If the CFSBK Open Intramural League regular season ends in a tie, we'll have a head-to-head tiebreaker workout. Could there be 3 or even 4 teams there? Come out to FNL: The Gauntlet this Friday at 7pm, when the picture will become clearer.

Current Ranking - Team - Overall Average (Week 4 Score)

1. WHAMRAP!: 49 (45)

2.  Snatch Me If You Can: 50 (50)

2. Team 2 Legit 2 Quit: 50 (46)

4. We Rx-Cited Just To Be Here: 51 (44)

 5. Los Snatchos: 54 (48)

6. Alternative Reps: 56 (45)

Open Intramural Team Scores

CFSBK Individual Open Leaderboard

Thanks to Coach Whit for pulling these scores and compiling rankings again this week!


1. Coach Katie - 9
2. Stephanie Mulder - 11
3. Coach Whit - 13
4. Kate Egan - 18
5. Kayleigh Rose - 29
6. Lauren Borducci - 32
6. Coach Jess - 32
8. Charlie Nagle - 38
9. Kelly Lovelett - 53
10. Coach JB - 57


1. Phil Serzo - 5
2. Coach Brett - 9
3. Coach McDowell - 14
4. Robert Semmens - 24
5. Christian Reiss - 25
6. Dan Langevin - 36
7. Chris Lambert - 42
7. Coach Arturo - 42
9. Dylan Ketchum - 45
10. Ryan Harrity - 46

Go here to see the entire affiliate leaderboard! Team CFSBK is currently 87th overall out of 379 affiliates in the Northeast Region. Congrats to everyone participating. We're so proud of all of you!

Finally, come out to the gym tonight at 8pm to watch the announcement at Open Workout 17.5 on our really big screen.

Front Squat | Look, Feel, Perform Better Challenge Capacity Test

Front Squat


Work up to a heavy single.


Work up to a heavy triple.

Post loads to comments.


Look, Feel, Perform Better Challenge Capacity Test

AMRAP 10 Minutes:
5 Pull-Ups
10 Push-Ups
15 Squats

Rest 2 minutes, then...

3 minutes max calories rowed

Score rounds and reps + calories rowed.

Merbear Wall Ballin' it during 17.4 at Friday Night Lights. Come out this Friday at 7pm for the 5th and final FNL event of the year!

The End Is Nigh

By Christian Fox

Hard to believe that this year's Look Feel Perform Better Challenge is about to be a wrap, the official end date being this Saturday, March 25th! As we spoke about at the last lecture and Q&A on Sunday, we recommend that you take some time (1-3 weeks) to let loose a little bit. This doesn't mean to go off the rails entirely, but allow yourself a few treats that you've been avoiding (great time to test what Red, Yellow, Green foods are for you!) and if you've been counting macros, then put your scale away for a bit and eat more intuitively. If you've shifted your body weight or composition then you need a little time to let your body adjust to the new version of you. After a few weeks, if you still want to make more changes then get right back on the plan. If you've been counting macros and you're still progressing then there's no need to change the numbers. If you've stalled out a bit and your goal is to lose body fat then you can drop your carbs and/or fats by 10-15% to create a further caloric deficit. If your goal is to gain mass and you've stalled then you can bump all your macros up by 10-15%. In both scenarios, you'll follow the new numbers for 8-12 weeks and then take a break before deciding where you want to go with it.

We've programmed the Capacity Test WOD (in bold below) for Wednesday this week. If you can't make class on either Tuesday or Wednesday then you can just ask a coach for some space and we'll accommodate you. If for any reason you performed a different test then simply re-do that one and submit it with your Post Challenge Submission. 

Regardless of how well or poorly you think you did these last 12 weeks we encourage you to follow through with the Post Challenge Submission. If nothing else, it can provide a platform for some healthy introspection on what and what doesn't help you achieve your goals. One thing we know for sure is that getting down on yourself for being "bad" doesn't help anyone. 
Once more with the link.
Winners will be announced by April 3, the week after the submission deadline of March 28. 
Looking forward to hearing from all of you!

Rest Day

"No, you take the medicine ball!" Lots of great photos from the recent Squad WOD event at CFSBK can be found here | Photo courtesy of Heidi Jones

Friday Night Lights: The Gauntlet

This Friday evening, we’ll once again host a battle of CFSBK’s best during a Gauntlet-Style Friday Night Lights event. There will be two heats, 7:00pm and 7:30pm during which 2 designated competitors from each of our intramural teams will throw down against each other in an epic battle of strength and conditioning.

This will be our 5th and final FNL event. If you haven't been to one yet, you're missing out! Here are some photos from 17.3 and 17.4. Spectators are encouraged to stop by CFSBK on Friday evening to support your teammates and cheers their successes (BYOB)! 

Team Captains!
Please designate one male and one female competitor to represent your team at The Gauntlet. Email cfsbk.intramural.league [at] by FRIDAY, MARCH 10th at 12pm with your selected competitor's names and prefered heat time (7pm or 7:30pm).

Also, we need judges! If you are interested in volunteering to judge one of our FNL heats, please email cfsbk.intramural.league [at] and indicate which heat 7:00pm, 7:30pm (or both) that you are available to judge.

News and Notes

  • Open Intramural Team captains: Please submit your team's scores to the spreadsheet by noon today!
  • We are now offering another Diapers & Dumbbells class on Fridays at 11am! See the program page for more details.
  • Our latest lost and found dump can be found on our Flickr account. We're now including abandoned water bottles in the photo, so please take a look and see if any look familiar! Water bottles will now be given out after a week. All other items must be claimed within a month, after which we'll donate them to CHIPS. Come get your stuff, gang!

Yesterday's Whiteboard: Press | KB Swings, Double-Unders
Fueling for CrossFit Competition 101 CrossFit NYC
Earth Is A Prison Kurzgesagt


Press | WOD 3.20.17



Build to a heavy single.


Build to a heavy triple.

Post loads to comments.


5 Rounds for Time:
30 Russian Kettlebell Swings 24/16kg
50 Double-Unders

Scale the Double-Unders to 50 Singles or 20 attempts as needed.

Post time and Rx to comments.

March Athlete of the Month: Mo Acosta

By Chris Fox

Next up in our Athlete of the Month series is a class act—perpetually smiling, relentlessly cheerful, and an all-around great member: Mo Acosta. He’s made an impression on the coaching staff with his consistency, coachability, and dedication for a while now, so we figured we should name him AOM before he takes his leave of absence this summer!

Fox: Mo! Congrats! You’ve been on the radar for awhile now so I’m glad we’re sitting down for this. Tell me when and how you started CrossFit. 

Mo: Thanks so much. I feel like I should call my mom and tell her! I probably started in 2011 when I was a member of NYSC. I was taking their “CrossFit” class (called UFX for Ultimate Fitness Experience) and was really digging the intensity. My friend Jessica was a coach at CrossFit Merrick in Long Island and told me about it. I started at CrossFit Class One, and when they suddenly closed their CrossFit program, Google led me to CFSBK. 

Fox: What about CrossFit appealed to you?

Mo: It seemed like an exercise program tailor-written for me. I don’t have to think, just show up and follow the program. I liked that we were shown the movements and the specific points about them. Before coming here, I thought I could lift weights. I realized I had a lot to learn!

Fox: What did you have trouble with? And what are you working on now?

Mo: Well I thought I knew how to do everything, so I had trouble with it all! Even something as basic as the  Back Squat gave me trouble. Snatches were new to me and are always a work in progress. I’m still working on that elusive Ring Muscle-Up, though, I have finally gotten a few Bar Muscle-Ups! My body composition goals have also shifted and now I’m actually trying to put some size on instead of losing it. To that end, I did 10 sessions with Coach Brett and have been working on the things he gave me, adding weight to the movements as appropriate.

Fox: What were your impressions of CFSBK, especially having come from another gym? Why did you stay?

Mo: First of all, classes started on time. Even the 6am! I can tell you that this is not the usual case at many gyms. I recognized that the programming was organized, and the coaching was on a different level. The trainers at my previous gym were all nice and I definitely learned stuff, but it’s another experience here. I’ve travelled to other affiliates around the world and haven’t found anything like it. Lifting progressions also seem to be missing from many gyms.

Fox: It’s always great to hear that CFSBK stands out in those ways. Let’s get away from fitness for a minute. We’ve spoken about where you grew up and how you dislike a certain TV show…

Mo: Ha! I was born and grew up in Medellín, Colombia in the 1980s. It was a rough town back then but now is one of the most beautiful cities in the world. It’s surrounded by giant lush mountains, and is one of the largest flower exporters in the world so the landscape is just amazing. As kids we knew there was violence, but it luckily didn’t plague us. I grew up playing soccer in the streets there in the same field at the National Team practiced. My family came to the US in 1990, first my grandparents and then my mom, my sister, and I. We lived in Carle Place in Nassau County, Long Island, which was quite a shift. I’m pretty sure there was one other kid that spoke Spanish other than my sister Natalia and I.

Fox: Did you continue to play soccer once you got here?

Mo: No soccer but the tennis coach of my high school recruited me. Turned out I was awful at it, so he suggested I try out for football! I did and played guard during my time there. I’m still friends with the guys on my team.

Fox: No college ball? Where did you go to school and what do you do now?

Mo: Ha... no, no college ball. I first went to SUNY-New Paltz for a day. Let’s just leave it at “I was a mess.” I got myself together and went to NCC (Nassau Community College) before going to NYIT (New York Institute of Technology) for Advertising and Marketing. I somehow lucked into my first job with the New York Islanders while still in school and then worked for Colgate-Palmolive for a few years, during which time I met Kat. In 2005 when Colgate-Palmolive was getting rid of my department, I decided it was time to open my own business. Kat and I have been running Acosta Design since then. It’s pretty amazing to spend my work day with the love of my life and our pittie mix, Lillan (Swedish for “Little One”).

Fox: That’s great, and I can relate! How did you and Kat meet?

Mo: A friend at work suggested we should meet, but it was the summer time! Plus, she lived in Brooklyn and I was in Great Neck! All I knew of Brooklyn was what was on the news and I was not really into that. Turned out she lived in Brooklyn Heights and it was more “Huxtables” than “NYPD Blue”. It all happened pretty quickly once we first dated. We fell in love, moved in together, got married in 2008, and moved to Park Slope in 2009.

Fox: Tell us about you outside of the gym and work. What are your hobbies?

Mo: Well, I love the gym and it really is my main hobby. And I love my work and am always working on new company ideas. Other than that, I love to travel and eat. I cook at home and also like to eat out and explore new restaurants. Katsui has been a recent great find! Last year’s LFPB Challenge was amazingly influential on how we eat both at home and out and it’s something that has become part of who I am. Also, we’re moving to Sweden for a year or two (maybe the next four?) to spend some time with Kat’s parents, and I’ve been taking Swedish lessons to prepare.

Fox: Thanks again for sitting down with me and letting us learn a bit about you. Last question, what should we look for in a future AOM?

Mo: Man, there are so many dedicated people working their asses off to pick from. It must be hard. I think listening and being coachable are important in addition to helping others when you can. Whether it’s helping clean up equipment, cheering people on, or just saying thank you. I think those things go a long way.

Chuck Berry Lives! The New Yorker
The Highest Court of the Land Atlas Obscura


Power Clean and Jerk | WOD 3.19.17

Power Clean + Push Jerk

In 10 Minutes, work up to a heavy Power Clean + Push Jerk.

Post loads to comments.


Partner WOD 

In teams of 2, with one partner working at a time, alternate full rounds to complete...

10 Rounds for Time (5ea):
7 Burpees
7 Power Cleans 95/65
7 Push Jerks
7 Pull-Ups

Scale the Pull-Ups to Jumping Chest-to-Bar Pull-Ups as needed. The barbell movements should be light and unbroken. Scale accordingly.

Post time, Rx, and partner to comments.

Robert C. captured the essence of 17.4

TODAY: Look, Feel, Perform Better Info Session and Q&A

The final Look, Feel, Perform Better Challenge Info Session and Q&A is today at 12:00pm in the Annex. All participants, no matter where you're at with successes and failures of the challenge, are invited to attend the final meeting of this year's Challenge. We'll talk briefly about what to do after 12 weeks of dieting and what to do next, followed by an open Q&A. We hope to see as many of this year's LFPBers as possible!

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of What Your Body Can Do CrossFit