Sunday
Jan082017

Snatch | WOD 1.8.17

Snatch Metcon

AMRAP 16 Minutes:
2-4-6-8-10-12-14... Add 2 reps per round
Power Snatch 95/65
Overhead Squat 95/65
Thruster 95/65

Use the same barbell for all three movements.
Post rounds, reps, and Rx to comments.

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4 RNFT:
10 Dumbbells Bent Rows
10 Floor Levers

Post work to comments.

Farid A. gets his Front Squat on | Photo by Thomas H.

Today! The Look Feel Perform Better Challenge Info Session and Q&A: Why Nutrition?

Join Coach Fox for an Info Session and Q&A, the first of the Challenge, on today at 12pm in the Annex.Want to know why we should we care about what we’re eating? Do you have to weigh and measure? You exercise, isn’t that enough? We’ll also discuss what we mean by “whole foods,” “lean proteins,” “clean carbs," and “healthy fats” to help get you started on the path to better nutrition followed by an open Q&A.

Also Today! Iron Maiden's Lift n' Learn Session

All IM competitors and IM curious are welcome!
January 8, 2017
2-4pm

Pause Bench Press and Programming for Iron Maidens
BYOProgram and/or plan to focus on practicing your technique for the pause bench press, which is the variant you will perform at Iron Maidens.

Post-lifting, we will talk about general training programs for Iron Maidens, and review the blog post about modifying group class to fit your needs. This will not be a specific programming session, but rather an opportunity to discuss general concepts, bounce ideas around, as well advice on resources for setting up your template.

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Staying Fit Isn't a New Year's Resolution for the Hunter-Gatherers NPR
Color Therapy The Awl

Saturday
Jan072017

Back Squat / Front Squat | WOD 1.7.17

Back Squat / Front Squat

Back Squat:
2 x 10

Front Squat:
2 x 10

Move directly from the Back Squat to the Front Squat. Heavier than last week. These should move fast throughout the entire cycle, increase weight only as appropriate.

Post loads to comments,
Exposure 3 of 8
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AMRAP 12 Minutes:
24 Dumbbell Power Snatches, Alternating
24 Russian Kettlebell Swings

The Snatches should be on the medium-heavy side. The Kettlebell Swings should also be on the medium-heavy side and done in 1-2 sets.

Post rounds, reps, and Rx to comments.

Need an easy New Year's resolution? Write your numbers on the Daily Results board after each class! It's a great way to compare your performance with the rest of the community and track your own progress over time. Our Front Desk staff uploads the Daily Results board to Flickr and posts it to the blog the next day | Photo by Thomas H. 

Tomorrow! The Look Feel Perform Better Challenge Info Session and Q&A: Why Nutrition?

Join Coach Fox for an Info Session and Q&A, the first of the Challenge, on Sunday, January 8th at 12pm in the Annex.Want to know why we should we care about what we’re eating? Do you have to weigh and measure? You exercise, isn’t that enough? We’ll also discuss what we mean by “whole foods,” “lean proteins,” “clean carbs," and “healthy fats” to help get you started on the path to better nutrition followed by an open Q&A.

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Junk Volume Catalyst Athletics
8 Mesmerising Lifting Equipment Drop Tests Worth Watching BarBend

Friday
Jan062017

Rest Day

The 2017 Look, Feel, Perform Better Challenge kicked off on Monday! Here are some intrepid CFSBKers doing the Capacity Test. Good luck to everyone participating in the Challenge!| Photo by Thomas H.

This Week at CFSBK in Review

1. Come to the first LFPB Challenge Q&A Info Session—"Why Nutrition?"—this Sunday at 12pm in the Annex with Coach Fox.  Want to know why we should we care about what we’re eating? Do you have to weigh and measure? You exercise, isn’t that enough? We’ll also discuss what we mean by “whole foods,” “lean proteins,” “clean carbs,” and “healthy fats” to help get you started on the path to better nutrition followed by an open Q&A.

2. The Challenge has been a life-altering experience for so many CFSBKers. On Wednesday, we heard from one of them: Evan H.!

3. On Monday, Coach Margie offered invaluable advice on modifying group class to train for February's Iron Maidens Raw Open. Even if you're not competing in Iron Maidens, it's a great read full of useful info. Feed your fitness brain!

4. Don't forget about the Iron Maidens Lift'n'Learn session this Sunday at 2pm. See the event page for details!

5. The results of our most recent Lost and Found clean out are in and [tears open envelope] yes... it looks like we have a lot of your stuff! See the Flickr account and claim your sad, lonely posessions before we donate them to CHIPS.

6. Finally, BarBend just published a great article by CFSBK resident anthropologist Katie H. Check out "The Shared Meaning of Community Fitness." She asks some great questions at the end of the article, so we're going to make them our Question(s) of the Day! How do you define fitness community? Why do you think community is so important to CrossFit? And how does community get built, maintained, and challenged? Tell us in the comments! 

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Yesterday's Whiteboard: CinDTRow
How to Become a "Superager" NY Times
How to Dig a Spike with Aurora Skarra-Gallagher Vice

Thursday
Jan052017

WOD 1.5.2017

For Time:

5 Rounds of "Cindy" (5 Pull-Ups + 10 Push Ups + 15 Squats)
3 Rounds of "DT" (12 Deadlifts 155/105 + 9 Hang Power Cleans + 6 Push Jerks)
1000m Row

Scale Pull-Ups to Ring Rows or Jumping Pull-Ups as needed. For "DT," the shoulder-to-overhead will likely be the limiter. Scale to a weight at which you can do the 6 Jerks unbroken. Consider breaking up the reps like this: DL 11+1, right into the HPC 8+1, and then trying to get through the Jerks unbroken. Don't pace the row too much and empty the tank on the final 200-250 meters.

Post time and Rx to comments.


From our Instagram account: Here's Coach David playing Spikeball at CrossFit HQ in Santa Cruz!

Join Us for the Next Iron Maiden's Lift n' Learn Session

All IM competitors and IM curious are welcome!
January 8, 2017
2-4pm

Pause Bench Press and Programming for Iron Maidens
BYOProgram and/or plan to focus on practicing your technique for the pause bench press, which is the variant you will perform at Iron Maidens.

Post-lifting, we will talk about general training programs for Iron Maidens, and review the blog post about modifying group class to fit your needs. This will not be a specific programming session, but rather an opportunity to discuss general concepts, bounce ideas around, as well advice on resources for setting up your template.

_____________________
Yesterday's Whiteboard: Front Rack Step-Ups / Chin-Ups | Double-Unders, Power Snatches
Sleeping Positions: A Discussion of Pros and Cons Juggernaut
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Wednesday
Jan042017

Front Rack Step-Ups / Chin-Ups | WOD 1.4.17

Front Rack Step-Ups / Chin-Ups Superset*

1A) Front Rack Step-Ups

Perform 3 x 8-12 reps on each leg. Start the cycle light enough to make 12 reps on each leg without too much difficulty, and move up in weight week to week from there. Use your non-dominant leg to set the weight and only do as much weight and as many reps as that side can perform. The end goal by the end of the cycle is to perform 8-12 good reps on each leg with about 1/3 of your Back Squat 1-rep max. Use a height that allows you to be at full depth (hip crease below knee) when the working leg is on the box. Come to full standing using the working leg before the trail leg touches down for balance. Do not use the trail leg to help you stand up. Use the trail leg as little as possible to push off from, and use a tempo in which the down/eccentric phase of the movement is slower than the up/concentric phase. The barbell comes off the floor. Stop the set when you’re not sure you can do another rep or two (i.e., do not bail a bar on a box).

1B) Chin-Ups or Supinated-Grip Body Rows

Performance
Perform 4 sets of max reps. Once you can no longer clear your chin over the bar, your set is over. Each rep starts from a dead hang. Initiate the movement by pulling the shoulders down away from the ears and pull the elbows as far down and back as possible. If you can touch your chest to the bar on each rep, then do it. You should really be feeling these in your lats.

Fitness
Perform 3 challenging (but submaximal) sets of 2-4 reps using bands or a small partner assist as needed to achieve full range of motion, followed by a 4th set for max reps. These should be tough sets in a low rep range with the goal of performing around 10-15 total reps. If you can do them unassisted but only 1 at a time, then pepper in as many singles as you can in between sets of Step-Ups during the lifting segment. Start and finish the superset with a set of Chins to get all 4 sets in.

*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.
Exposure 3 of 8
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Peformance
AMRAP 10 Minutes:
30 Double Unders
15 Power Snatches 75/55

*Bias larger bumps on smaller bars if you're going to bail, or avoid bailing.

Fitness
AMRAP 10 Minutes:
30 Single Unders
15 Power Snatches 55/35

*Bias larger bumps on smaller bars if you're going to bail, or avoid bailing.

The Power Snatch is meant to be in the light side but in the spirit of prepping for the Open, if you can do the Rx'd weight then go for it.

Post rounds, reps, and Rx to comments.

Coach Katie gives Beatriz a tactile cue as she sets up for a Snatch

Evan H. on the Look, Feel, Perform Better Challenge

As we mentioned yesterday, the 2017 Look, Feel, Perform Better Challenge kicked off on Monday, but you still have until the end of the day tomorrow to sign up! So here's one last appeal to take part in what has been a life-changing experience for many CFSBK members. Today we're bringing you some thoughts from one of last year's participants, Evan H., who has since left us for the greener pastures of California. Enjoy!

What was the most positive change you experienced during last years challenge?

The most positive change was my perspective on how I treat my body. Whether it's the food I eat, the time I spend stretching, or the sleep I get at night, I've learned that each element deserves time & focus.

What was the biggest challenge to overcome, and how did you deal with it?

The biggest challenge has been preventing long term eating slips. A big focus has been shifting my perspective on the quality of food I'm consuming. As life gets busy, it is easy to slip back into old habits because of convenience. When I find myself making too many food compromises, it's usually because I'm not planning my meals. Stopping & refocusing on meal planning is key.

What has been the biggest lasting change from last year?

Honestly, I feel really good. I have way more energy than I thought.

Will you be participating again this year?

I wish! Maybe I'll participate remotely.

Thanks, Evan! Turns out he is following along on the LFPB Facebook group! See the Challenge Overview page to learn how you can get your New Year started right!

News and Notes

  • The results of our most recent Lost and Found clean out are in and [tears open envelope] yes... it looks like we have a lot of your stuff! See the Flickr account and claim your sad, lonely posessions before we donate them to CHIPS.
  • Don't forget about the Iron Maidens Lift'n'Learn session this Sunday at 2pm. See the event page for details! 
  • BarBend just published a great article by CFSBK resident anthropologist Katie H. Check out "The Shared Meaning of Community Fitness." It's a great read that's sure to strike a chord among CFSBKers.

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Tic-Tac-Toe CrossFit Jääkarhu
A Sober Utopia Pacific Standard

Tuesday
Jan032017

Rest Day

From our Instagram account: "Still time to sign up for the 2017 Look Feel Perform Better Challenge! Three months to fine tune your nutrition, training, and recovery. We're also hosting bi-weekly nutrition info and Q&A sessions for all participants. Check out Chas C.'s  incredible transformation from last year! Sign up at the Front Desk today!"

The Look, Feel, Perform Better Challenge Checklist

The Look, Feel, Perform Better Challenge started yesterday, but you still have until January 5th to sign up! Want to get chiseled like Chas? Complete the following steps in order to participate and be eligible for prizes:

  • Sign your name on the big list in the community area of the gym.

  • Buy-in of $30 cash, given to Front Desk staff.
  • Answer a few brief questions and submit your “before” photos according to the guidelines on the Look, Feel, Perform Better website. These entries are private will not be published or seen by anyone other than us without your consent. You can access the 2017 LFPB Challenge Entry Form HERE.

  • Perform the Test WOD and record your results.
  • Enter points earned daily on the spreadsheet to track how well you’re complying with the guidelines.
  • Complete your Post-Challenge submission by 3/28/17 at the end of the challenge.
  • Optional: Attend the bi-monthly LFPB Q&A Info Sessions on Sundays at 1pm in the Annex at CFSBK. Each one will have a brief topical lecture followed by a Q&A. (1/8, 1/22, 2/5, 2/19, 3/5, and 3/19).

Don't forget to save the date for the CFSBK Community Potluck on January 28th. This event will simultaneously kick off the new year, support the LFPB Challenge, and bring folks from all times and corners of the gym together.

Want to Explore the World of the Rings? 

Join guest gymnastics Coach Ken H. as he takes you through four weeks of gymnastics strength training starting in one week! This 1.5 hour long class will incorporate different facets of body weight strength training and movement. Specifically, each class will focus on three to four distinct areas: warm-up and active mobility, rings skill work (muscle ups, levers etc), bodyweight strength conditioning, balance (on hands and feet), and flexibility. Students will be asked to have a goal or intention to focus on for the next four weeks. Students can then focus on that goal outside of class.

Class Outline:
Rings
Support
Inverted Hangs
Back Levers
Muscle-Ups
Ring Routine
Balance 
Headstand
Handstand
Mobility

When: Sundays in January from 6-7:30pm (1/8, 1/15, 1/22, and 1/29)
Cost: $80 for four weeks
Buy-in: Previously attended rings class or 1 pull-up for ladies or 3 for gents

The class is capped at 8 participants and sells out very quickly, so don’t think twice! Register Here!

 

More About Ken
Ken Haller was a nationally competitive gymnast in Newton, MA and at the University of Michigan. After graduating, Ken coached for eight years at Capital Gymnastics in Northern Virginia where he coached regional and national champions. His students have gone on to be NCAA champions and members of Cirque du Soliel. In searching for an activity to replace gymnastics, Ken filled the void with rock climbing and yoga for the past ten years and recently found CrossFit to round out his training.

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Yesterday's Whiteboard: Push Jerk | Partner WOD
Danny Broflex: Leg Day CrossFit
How New Years Eve Came to Times Square Atlas Obscura

Monday
Jan022017

Push Jerk | Partner WOD 1.2.17

Push Jerk

Every minute on the minute x 15 (5ea):
A) 10 Push Jerks 135/95
B) 10 Wall Balls 20/10, 14/9
C) 10/7 Calorie Row

The barbell comes off the floor for the Push Jerks. Each movement is intended to be done unbroken, leaving 30-45 seconds of rest before transition. Scale as needed.

Post work to comments.
Exposure 3 of 8

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Partner WOD
With a partner, complete the following for time:
70 Deadlifts 185/125
70 Burpee Box Jump Overs 20"
70 Deadlifts 185/125

Post time, Rx, and partner to comments.

Chainsaw Charlie gets ready to Squat at last year's Iron Maidens competition | Photo by Thomas H.

Prepping for Iron Maidens 2017: Advice on Modifying Group Classes

By Margie Lempert

Happy New Year Iron Maidens! We are about 7 weeks out from the competition, which means now is the time to focus your training on meet prep so you are set-up to perform your best. Below are suggestions for how to modify the current group class training cycle, which conveniently runs right up to Iron Maidens.

Competitors are welcome to alter what they do in class (if possible and within reason), but always be sure to clear your plan with whoever is coaching. And, of course, ask any coaches or me for specific advice on choosing loads/exercises.

Introduction
Training for a powerlifting meet is different from general strength gain or exercise. Your goal is to prepare yourself to perform the Back Squat, Bench Press and Deadlift to the best of your ability. You want to get stronger AND better at those three lifts, so plan to get real intimate with them; do them often and with progressively heavier loads. Your program design should mainly consist of regular exposure to the competition lifts, and be supported by accessory movements to address weaknesses. Other movements such as the olympic lifts or intense conditioning are fine to include on occasion, however they should be secondary to the competition lifts and programmed in a way that does not interfere with your ability to train.

There are a gazillion programs to geek out on, but let’s try to keep things relatively simple and within the context of group class. Most important is to make a decision and then get the work in every week. Consistency = gains

General Notes for Everyone

In group class, suggestions for fitting in your lifts are:

  • Squat: Tuesday/Thursday/Friday/Saturday/Sunday (replace the main lift with Squat), or Open Gym
  • Bench Press: Monday/Tuesday/Thursday/Friday/Saturday/Sunday (replace a metcon with Bench Press), or Open Gym
  • Deadlift: Tuesday/Thursday/Friday/Sunday (replace Oly lifts), or Open Gym

**If doing 2x/week, make sure to give yourself at least 48 hours between Squat and Bench Press exposures

The weekend before the meet, you should work up to one heavy triple for each competition lift. This should be a tough triple - close to a max as determined by your ability to perform the lift without getting too ugly about it technically. You don’t have to do it all in one day, but get it done by Tuesday before the meet. This will give you a good idea of your numbers for your opening attempts. (After Tuesday, your aim should be sleep, active recovery/light training and food.)

The competition Bench Press is performed with a pause. This is a bit harder than a “touch-and-go” Bench Press, since you must stay tight while waiting for the judge to tell you when to press the bar off your chest; typically it’s about a one second pause. I recommend training with a pause at least once/week. (Once the bar makes contact with your chest, count 1 mississippi before pressing it off the chest.

All the lifts are performed with commands from the judges. Plan to grab a friend and practice lifting with the commands at least 2 weeks before the meet. Read the Rules and Guidelines here.

Bench Press and Press more than you think! Ladies, we can always do with more pressing. As long as your shoulders feel good, I recommend Benching 1-2x/week and Overhead Pressing 1x/week at a minimum

Remember Open Gym! If you can’t fit in your training to group class, go to Open Gym. I am certain there will be lots of other ladies training then as well.

Novice
If this is your first meet and you’ve never maxed out a linear progression, I highly recommend starting with the basic template of 3 sets of 5 reps, increasing the weight for each exposure to the lift (5lbs for Squat; 2.5-5lbs for Bench Press/Overhead Press; 5-10lbs for Deadlift).

Squat: 2x/week
3 x 5 linear. Start at a weight that will give you at least several weeks to add load - it shouldn’t be too difficult at first. If you stall out on 3 sets of 5, move to 4 sets of 3 and keep going. As the weight gets heavier, you may or may not be able to front squat on the same day (assuming you squat Saturday). That’s ok. Just use the extra time to rest more between your work sets.

Bench Press: 1-2x/week, plus Overhead Press
3x5 linear. Start at a weight that will give you several weeks to add load; 2.5lb jumps are perfectly legitimate. If you stall out on 3 sets of 5, move to 4 sets of 3 and keep going. Remember to pause. If you want to do the programmed upper body work on Monday, just make sure you get another day in for your pause Bench Press.

Consider adding an Overhead Press exposure 1x/week with a linear 3 x 5.

Deadlift: 1x/week
2 x 5 or 1 x 5. Warm-up to one or two work sets of 5 (probably 2 sets in the beginning and then one set as the weight gets heavier). All warm-ups should be sets of 5. Do not touch and go; take a breath and reset your back for each pull. This will help you to develop a tight starting position and strong low back. Say no to the cat back! If you have never hooked or switch gripped, incorporate this on your final warm-up and heaviest sets. Chalk your hands.

**If you Squat on the same day as you Deadlift or on back-to-back days, it’s preferable to Squat first so that your low back isn’t fatigued from the Deadlifts.

Intermediate
If you have moved past a linear progression and are looking to find variation in your training on one or more of the lifts, check out the suggestions below.

Squat: 2x/week, plus 1x/week accessory (such as weighted Step-Ups/Lunges; Bulgarian Split Squats; Front Squats. Make sure you have at least 48 hours between Squat sessions.)

Option 1: Good for novice/intermediate who is looking for a little more experience with heavier weight.

  • Day 1: 3 x 5 linear progression, starting at a weight that will give you running room for at least several weeks.
  • Day 2: 3-3-3. Increase weight by about 5lbs for each triple. Start about 10-15 lbs heavier than your 3 x  5 weight and linearly increase that start weight by 5 lbs each week.

Option 2: Good for those who have trouble hitting depth, or get loose and Squat too deep. Emphasizes postural strength, hip drive, bracing, even pressure through feet.

  • Day 1: 3 x 5 linear progression, starting at a weight that will give you running room for at least several weeks. 
  • Day 2: 4 x 3 Pause Squat, increasing about 5lbs each week. Two count at the bottom. Get someone to watch your depth to make sure you are pausing with hip crease below top of knee and maintaining a tight brace.

Option 3: Good for advanced intermediate looking for volume and intensity.

  • Day 1: 2 x 5; 1 x 10 all at same weight (i.e. 155 x 5 x 2; 155 x 10) increasing each week. Can drop the 1 x 10 to 1 x 8 as the weight gets heavier.
  • Day 2: Work up to heavy double or triple in no more than 5 total sets, including warm-ups. Try to beat yourself each week.

Bench Press: 2x/week, plus 1x/week Overhead Press (Consider 1x/week pause bench press, 1x/week bench press variant, i.e. Close Grip, Touch-and-Go, or 3-count Bench Press.)

Option 1: Good for someone who needs additional but straightforward exposure to pressing.

  • Day 1: 3 x 5 linear progression, with pause (drop to 3 x 3 about 3 weeks out from the meet and work towards heavier triples.)
  • Day 2: Overhead Press - 3 x 5-8 linear progression
  • Day 3: Bench Press variant (can mix it up, or stay with the same movement): 3x5-8 linear progressio

Option 2: Good for someone looking for more volume.

  • Day 1: 2 x 5 with pause; 1 x 10 touch-and-go; all at same weight. If you can’t hit 10 anymore, then drop to 1 x 8 and/or reduce weight for this set. (Drop to 2x3; 1x6 about 3 weeks out from the meet and work towards heavier triples.)
  • Day 2: Overhead Press. Work up to a top set of 5, not a max. This should feel like you have one or two left in the tank. Then drop 6-9% and hit sets of 5 until it feels as difficult as your heavy set (should take 1-4 sets, rest 2-3 min between sets).
  • Day 3: Bench Press variant (can mix it up, or stay with the same movement) - 3 x 5-8.

**If a coach approves, try to add a pulling exercise between each work set, i.e. Chin/Pull-Ups x submax; Dumbbell Rows x 10-12; Ring Rows x 10-12.

Deadlift: 1x/week, plus 1x/week accessory lift

Option 1: Work up to a top set of 5, not a max. This should feel like you have two or three left in the tank. Then drop 6-9% and hit sets of 5 until it feels as difficult as your heavy set/your technique becomes compromised (should take 1-3 sets; don’t do more than 3. Rest 3-4 min between sets). Try to inch your top set up week to week. Switch to triples about 3 weeks out.

Option 2: Start with a top set of 1x8 at a weight that you could likely hit for 10 reps (with proficient technique). Drop one rep/week and increase the load 5-15lbs. That should take you to a triple one week out from the meet. See General Notes for more info on that.

Accessory: Select a Deadlift variant below to address weaknesses in your Deadlift

  • Improve back strength: Barbell Rows from the floor (Pendlay rows); heavy Dumbbell Rows; Pull-Ups (weighted); Ring Rows (feet on a box). 3 sets of 10-12.
  • If you have trouble getting the bar past your knees: Deficit Pulls from 1 or 2". Work to 1 top set of 5, or hit 3 x 3; linear increase. (25# rogue plate is 1” and the DC blocks are 2”.)
  • If you have trouble opening your hips: Rack Pulls, 1 set of 5 or 3 x 3, linear increase. Set the bar height so it is just below your kneecap. Pay particular attention to your low back position. Do not let it round. See this video for a thorough explanation.

Please feel free to ask me for clarification or advice any time: Margie [at] crossfitsouthbrooklyn [dot] com.

Happy Training!

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