Sunday
Apr092017

Power Clean | Partner WOD 4.9.17

Power Clean

Work up to a heavy single Power Clean.

Post loads to comments.

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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!

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

Saturday
Apr082017

Tempo Back Squat | WOD 4.8.17

Tempo Back Squat (31x1)

Work up to heavy triple tempo back squat.

Post loads to comments.

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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.

When:
Saturdays at 8am

Pricing:
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

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

Friday
Apr072017

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.

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

Thursday
Apr062017

Snatch | WOD 4.6.17

Snatch

Take 12 minutes to work up to a heavy single.

Post loads to comments.

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For Time:
15-12-9-6-3
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.

Ingredients

  • 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) 

Prep

  • 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

Instructions

  • 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...

 

Hacks!

  • 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.

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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

Wednesday
Apr052017

Tempo Front Squat | WOD 4.5.17

Tempo (31X1) Front Squat

2-2-2-2-2

Work up to a heavy double Tempo Front Squat.

Post loads to comments.
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AMRAP 9 Minutes:
3-6-9-12-15-18...add 3 reps per round
Deadlifts 225/155
Box Jumps 24/20"

The barbell weight should be on the medium-heavy side for you and unbroken through the 9s, at least, on the fast end. The Box Jumps are Rx'd as a two-foot take off. Step-Ups are scaled.

Post rounds, reps, and Rx to comments.

And the winners of the 2017 Look, Feel, Perform Better Challenge are [drumroll]... CFSBK power couple Steph M. and Andrew S.! Congrats, you crazy kids. Here's Steph before (L) and after (R). 

The Look, Feel, Perform Better Challenge Winners: 1st Place

 

We're so proud of everyone who recently completed the Look, Feel, Perform Better Challenge, our 12-week collective kickstart toward healthier nutrition and recovery habits in the New Year. Among the dedicated CFSBKers who rethought their diets, counted macros, and put in quality time with the foam roller, three women and three men stood out to us as winners, and we've been annoucing them this week. We've also asked them to tell us a bit about the "secrets" to their success. Monday we announced the 3rd-place winners and yesterday we brought you the 2nd-place winners. Today we're pleased to announce the 1st place winners: Steph M. and Andrew S. This power couple really committed to changing some habits and reaped the rewards! They'll each receive a free month of Unlimited Training at CFSBK.

 

Steph M.

 

"I can't believe I thought I was living a normal life in 2016. I almost didn't even do the Challenge because I didn't think I was THAT bad. Then when I decided to do it, I got nervous that I wouldn't be able to commit and maintain changes. Three months is a long time! And I really liked my Stacy's pita chips. The first two weeks or so required mental strength and left some tummy growls at bedtime for dessert. After that it was smooth sailing - feeling amazing, pants fitting comfortably, performing like the 'old' me (2015 Steph) at the gym. I even dropped a weight class for Iron Maidens! I initially signed up for a higher one than I ended up weighing in at. I also didn't want to do the Open this year because I knew my (aerobic) performance had been declining, but by the time the workouts rolled around my body was already adapting to a better lifestyle and I'm really proud of the workouts I posted. TBH, Andrew and I had some really good laughs comparing our before and after photos. Who were those people?!"

Andrew S.

Before (L), After (R)

"I’ve seen a huge improvement in my workouts and energy levels. I have seen small changes in my body as well. The Capacity Test was originally 8 rounds, 9 reps, and 57 calories. The latest score was 10 rounds, 16 reps, and 63 calories. A big improvement. I remember struggling extremely hard on the Push-Ups, but they were not much of an issue the second time. I also recently had a 15lb PR on my Hang Snatch at 185. Lets keep it going baby."

A Final Note from Coach Fox

"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. Much the same as we don’t become overweight, tired, and unhealthy in a matter of weeks, we don’t build fit, healthy bodies and habits in just a few weeks either. We’re constantly making choices about who we will be. The LFPB is really about making a connection to these choices and realizing the power you have every day to make decisions across a spectrum of “healthy” and “less than healthy”. I honor you all, from the bottom of my heart, for accepting the challenge to do that. For us, the task of choosing who does the best job during the challenge is a very tough one. In addition to the top 3 males and females who won this year, we also have to give a special shout out to a few other standouts who really made what we viewed as extremely positive gains:

Dan H.
Kayleigh R.
Adam S.
Michelle B.
Matt Q
Allie B.

These guys and guys could have been in the top 3 with the flip of a coin. Great work, all of you!"

TONIGHT! Meet the Farmer: CSA ​Samples, Info, and Meat for Sale

Curious about our meat CSA? ​Want to try before you buy?

​Tonight from 6-8:30, Herondale Farm's Jerry Peele will be in the house​ during the monthly pickup​ to answer your questions about his​ grass-fed and pastured​ meat and egg CSA, which CFSBK has been offering for many years. ​ He can even sign you up on the spot for a ten-, fifteen- or twenty-pound ​share you can customize​.

A meat CSA (community supported agriculture) subscription benefits both the farmer and the consumer by bringing highest-quality, whole-animal cuts to you at an extremely competitive price.

He'll have cuts for you to buy and take home, and there will also be some samples to try.

As always, if you have questions about the CSA, reach out to Michele at mignyc [at] gmail.com.

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Yesterday's Whiteboard: Rest Day
Goat CrossFit Weed'em & Reap
CrossFit Open 17.5: What Do 150K Results Say About the CrossFit World? Observatory

Tuesday
Apr042017

Rest Day

Mo A. before (L) and after (R) the 2017 Look, Feel, Perform Better Challenge.  Mo is among the top-3 winners of the LFPB Challenge for the second year in a row!

The Look, Feel, Perform Better Challenge Winners: 2nd Place

We're so proud of everyone who recently completed the Look, Feel, Perform Better Challenge, our 12-week collective kickstart toward healthier nutrition and recovery habits in the New Year. Among the dedicated CFSBKers who rethought their diets, counted macros, and put in quality time with the foam roller, three women and three men stood out to us as winners, and we've been annoucing them this week. We've also asked them to tell us a bit about the "secrets" to their success. Yesterday we announced the 3rd-place winners. Today we're pleased to announce the 2nd place winners: Mo A. and Sarah M. They're each taking home a Specialty 10-Class Punch Card.

 

Mo A.

 

This is my second time doing the Challenge. For me, this was more of a continuation of lifestyle goals of eating healthy, taking fish oil daily, drinking 64oz+ water, and getting a solid 8 hours of sleep. The biggest adaptation I made this time around was (due to) programming. I did 10 classes of 1:1 with Brett and followed a schedule of bodybuilding programming, Short Circuit, CrossFit, and AR. The biggest change for me was how my body reacted to the programming. I was able to shed belly fat and increase muscle mass, which translated into strength: a 20lb Bench PR and a 10lb Front Squat PR. This is my 15th month (continuing from last year) following the Challenge. For me, it's just a continuation of keeping up with a healthy lifestyle. THANK YOU!!!

Sarah M.

Before (L), After (R)

Look: I’m starting to see some body composition changes, my clothes tend to be a little looser, and I can see some muscles in places I didn't have them before. Nothing super dramatic, but enough of a change for me to be happy. The scale shows that I've lost about 10 pounds.

Feel: I definitely have better energy and a better overall mood. Before the challenge my eating habits had really taken a turn for the worse. I was constantly overfeeding myself and eating low quality fried foods. I ate take-out for almost every meal. Now I feel in control at meals, and cook most of them myself at the beginning of every week. Even when I'm indulging with a treat, I feel capable of stopping when I'm full, and feel ready to pick up again with good habits at the next meal.

Perform: I stupidly didn't write down my rowing the first time around. I guess I missed that it was part of the test. But I went from 5 full rounds and 3 Push-Ups to 6 rounds (and a 42 calorie row). It's not a huge transformation, but I feel a difference. For one thing, I've been a lot more consistent in just showing up 3 times a week, which has been awesome. The most noticeable change for me has been in my Squating weight. Right before the challenge, I tried doing a 95lb Front Squat for the first time and felt like I was maybe pushing it too much. The other day I surprised myself by doing 3 easy 103lb Front Squats and realized I should probably be going heavier. Over the past 3 months I faced my fears and did my first legit Box Jump, which I found to be super exciting. In general I feel less out of place at CFSBK than I used to. I still feel like I've got miles and miles ahead of me, but CrossFit has become a part of my life, which is pretty cool.

In general I'd say I feel better all around, with a new set of healthy habits that feel easy to maintain. I haven't had the dramatic changes I'd love to see in the mirror, but I feel hopeful that I'm on a good path. Letting go of quick results has been a good lesson from the past 3 months. In the past I'd drop 10 pounds in a couple of weeks by dropping my calories low, or cutting out carbs entirely, which would inevitably leave me feeling like crap, and eventually jumping off the "wagon" landing face first into a pile of bagels. I'd blame my lack of will power and feel bad, inevitably gaining back the weight and feeling worse off than I started. Now I've decided that just in the same way I have to scale workouts, I need to scale any changes to my eating habits as well. Over the past 3 months I've made a series of small changes, trying to take Fox's advice of making them "too easy." My hope is to continue to build off of all I've learned and just keep going, continuing to make small tweaks, and hopefully the extra pounds I've got will slowly come off a few at a time each month. It's pretty awesome new feeling to leave a nutritional challenge feeling empowered, and like genuinely excited to keep going.

Congrats, Sarah and Mo! Check out tomorrow's post for the 1st-place winners!

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Yesterday's Whiteboard: Bench Press | Run, Squats, Pull-Ups
Music in Training: Is It Helping, or Making You a Whiny Baby? Catalyst Athletics
Meditation's Calming Effects Pinpointed in Brain Scientific American

Monday
Apr032017

Bench Press | WOD 4.3.17

Bench Press

10-10-10

Work up to a heavy set of 10.

Post loads to comments.

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3 Rounds for Time:
550m Run
40 Squats
20 Pull-Ups

Post time and Rx to comments.

Koji O. and Jess P. dropped into CrossFit Heart & Beauty in Tokyo for some Snatches and Thrusters yesterday

The Look, Feel, Perform Better Challenge Winners: 3rd Place

We're so proud of everyone who recently completed the Look, Feel, Perform Better Challenge, our 12-week collective kick-start toward healthier nutrition and recovery habits in the New Year. Among the dedicated CFSBKers who rethought their diets, counted macros, and put in quality time with the foam roller, three women and three men stood out to us as winners, and we'll be announcing them over the next three days. We've also asked them to tell us a bit about the "secrets" to their success. Today we're pleased to announce the 3rd place winners: Barbara K. and Steven N. They'll each receive a personal training session with Coach David.

Barbara K.

I went in to the Challenge thinking I would try to sleep more and work on Active Recovery, but I ended up succeeding most on eating more balanced macros. I have been at the same weight for a few years and had no intetest in losing weight, other than the typical 3 pounds extra from the holidays. This was my first time doing Level 2 and balancing out my macros. I was.very happy getting away with a high calorie and high fat intake thanks to 5 days at the gym each week. So reluctantly, I decided to watch my macros and then added in more effort in better timing my meals for recovery, and I'm so glad I did! It makes a difference in my recovery and how I felt. Also, since I lost close to 10 pounds, I leaned out a bit without sacrificing performance on lifts and in workouts. For my LFPB Capacity Test, I went from, 6 rounds +8 reps and 41 calories, to 7 rounds, 9 reps and 42 calories.

Steven N.

 

  

 

 

Look: My last weigh-in was 131 lbs, which I'm pretty sure is 10 lbs less than when I started! The weight feels good. I think focus now will shift to maintaining (and possibly gaining) as I look to build muscle. I’m seeing some more definition in arms and shoulders. My stomach still a work in progress, but I do notice an improvement in core strength.

Feel: Getting 7 hours of sleep most nights has been a godsend. I notice such a positive impact when I get a good night's sleep. After some serious pain in my right shoulder during overhead lifts (sometime late January), I bit the bullet and went to see a chiropractor/physical therapist. Some tests showed that my thoracic spine was basically jelly, and I wasn't recruiting those muscles properly in life (I'm desk-bound most of the day) or during workouts. Dr. Fidler helped me step up my Active Recover game over the course of a few visits. Thankfully I'm now feeling much closer to achieving good mobility in my thoracic spine. Oh, Another nice side effect of getting more rest.., I no longer feel like I MUST HAVE huge amounts of caffeine in the afternoons. I still love my coffee, but my relationship with it is changing for the better.

Perform: I can do Pull-Ups now! This was a major goal of mine, and I'm so happy to have hit this milestone. I can now do 3-5 strict pretty comfortably, and I've dialed in 7-10 kipping unbroken.

Overall: Gym performance is consistently better. There are off days, for sure, but I'm definitely noting progress (i.e. a new Snatch PR, graduating to heavier kettlebell, more endurance on the erg, etc.).

Congrats, Barbara and Steven! We'll announce the 2nd-place winners tomorrow!

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Nick's Journey CrossFit Press On
50 Reasons Why Everyone Should Want More Walkable Streets Fast Company

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