Sunday
Apr022017

Cluster | WOD 4.2.17

Cluster

Take 15 minutes to work up to a heavy Squat Clean Thruster, a.k.a. Cluster. No jerks allowed.

Post loads to comments.

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Tabata Mash-Up (8 rounds each, alternating):
Toes-to-Bars
Push-Ups
Reverse Lunges

Scale Toes-to-Bars to Hanging Leg or Knee Raises as needed.

Post work to comments.


Coach KHarpz, Ali B., Katie E., and Toni S. dropped into CrossFit NOLA this weekend!

MEET THE FARMER: CSA Event with Samples to Taste and Buy!

On Wednesday evening, Herondale Farm's Jerry Peele will be in the house to answer your questions about his monthly meat and egg CSA, which CFSBK has been offering for many years. Grass-fed and pastured protein is his specialty, and the taste and quality of his offering is impossible to beat.

Herondale brings custom-cut beef, pork, lamb and chicken to the gym once a month in ten-, fifteen- and twenty-pound shares you can customize. There's no more economical way to get grass-fed meat in your life! The pastured eggs, if you haven't tried them, are incredible. 

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, contact Michele at mignyc [at] gmail.com.

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Yesterday's Whiteboard: Front Squat Metcon
Who Has The Healthiest Hearts In The World NPR
4 Movements to Improve Your Thoracic Spine Mobility BarBend

Saturday
Apr012017

WOD 4.1.17

Front Squat Metcon

5 Rounds for Time:
15 Kettlebell Swings 32/24kg
12 Front Squats 165/115
9 Handstand Push-Ups

The swings are Rx'd as American. Bar comes off the floor. The FSQ weight should be medium heavy for you and unbroken on the fast end. Scale ROM or to Push Ups for the HSPU.

Post work to comments.

Coaches Margie and Jeremy just welcomed Clio Edith Fisher into the world! Clio weights 6lbs, 12oz and was born on March 30th after 30 hours of labor. Congrats, Margie and Jeremy!

This Week at CFSBK in Review

1. This week we shared member Susan Pittard's photo series "Strong Is a Woman." It's an astonishing set of photos featuring CFSBK women. See Monday and Thursday's posts!

2. The 2017 CrossFit Open is OVER. On Thursday, we gave you the top-10 ranked women and men at the gym. Congrats to Bob S., who came in 15th in the Northeast Region's Masters 55-59 division!

3. The 2017 CFSBK Open Intramural Team Competition is also over, but not really! Yesterday we recapped Week 5 of league action, which included flying kettlebells, legal name changing, and everyone's favorite sporting outcome: the good ol' tie.

4. Schedule Change: Strong Fit has returned to Saturdays at 8am!

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Yesterday's Whiteboard: Rest Day
Fold & Cut Theorem The Kid Should See This
Are GMOs Good or Bad? Kursgesagt

Friday
Mar312017

Rest Day

CFSBK Open Intramural Team Competition: Final Rankings

The 2017 CrossFit Open is over. So is the 2017 CFSBK Open Intramural Team Competition. PSYCH! It's not over because, like last year, there's a tie for 1st place. You guys are annoyingly good.

After WHAMRAP! claimed sole ownership of first place last week, each and every team member legally changed his or her name to George or Andrew. This good-luck charm seems to have worked, as the team posted 41 points in Week 5, their highest score of the year. But is wasn't quite enough as 2 Legit 2 Quit channeled the power of the Hammer and matched that score. Anyway, say hi to Coaches George Fox and Andrew Myers next time you see them.

This year, we awarded teams bonus points for participation based on the total number of Open Workouts each team completed. This proved to be the difference for Snatch Me If You Can, who finished the year in 3rd place. All in all, everyone put in an outstanding Week 5 performance, with no team scoring lower than 46 points. Cheers to everyone!

Jeers, however, to Los Snatchos team member Jay R., who proved that the rumors of PED use that have been plaguing him all season are true when a kettlebell slipped out of his hands and sailed across the gym during Tuesday night's Anti-Gravity class. Which is the PED that enlarges your head but shrinks your hands? Jay is doing that one. Luckily, nobody was injured by this tiny-handed terror.

Stay tuned to the blog to find out how we're going to break this here tie!

Team - Overall Average (Pariticipation Points) = Final Score

1. WHAMRAP!: 48 (-5) = 43

1. Team 2 Legit 2 Quit: 48 (-5) = 43

3. Snatch Me If You Can: 48 (-4) = 44

4. We Rx-Cited Just To Be Here: 50 (-4) = 46

 5. Los Snatchos: 52 (-4) = 48

6. Alternative Reps: 53 (-4) = 49

Open Intramural Team Scores

News and Notes

  • Strong Fit, which was moved to Sundays at 8am for the Open, will be back to Saturdays at 8am starting tomorrow!
  • CFSBK member Robert C., whose photos we've been featuring on the blog lately, recently wrote a fascinating article for Fast Company about building a bot to apply for thousands of jobs. Read the piece here!

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Why Is There So Much Fast Food in Poor Urban Areas? Pacific Standard
The Victorian Teenage Girl Who Entertained Crowds By Overpowering Men Atlas Obscura

Thursday
Mar302017

Power Snatch | Partner WOD 3.30.17

Power Snatch

Take 10 minutes to warm up to work weight and maybe beyond.

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Partner WOD

In teams of 2, partners alternate full rounds to complete...
10 Rounds for Time:
5 Power Snatches 95/65
10 Overhead Squats
30 Double-Unders

The barbell should be light and unbroken on the fast end. Scale load and Double-Unders to Single-Unders as needed.

Post time, Rx, and partner to comments.

Alex B. takes on 17.5 at last week's Friday Night Lights event. More photos from the 5th and final FNL can be found here

CFSBK Individual Open Leaderboard: Final Rankings

Congrats to everyone who participated in the 2017 CrossFit Open! Below are the final rankings for the top-10 women and men at the gym, along with their Northeast Regional ranking. Thanks (again) to Coach Whit for pulling these scores and compiling the rankings (again) this week!

WOMEN:
1. Coach Katie. - 10 (#174 North East Region)
2. Coach Whit - 17 (#398 NE)
3. Steph Mulder - 18 (#407 NE)
4. Kate Egan - 23 (#676 NE)
5. Coach Jess - 35 (#990 NE)
5. Kayleigh Rose - 35 (#1217 NE)
7. Lauren Borducci - 42 (#1194 NE)
8. Charlie Nagle - 44 (#1216 NE)
9. Coach JB - 59 (#2245 NE)
10. Jenny Michaels - 68 (#1964 NE)
Women's NE Region has about 13,857 athlete placings!

MEN:
1. Phil Serzo - 6 (#225 North East Region)
2. Coach Brett - 12 (#378 NE)
3. Coach McDowell - 16 (#493 NE)
4. Christian Reiss - 37 (#1146 NE)
5. Dan Langevin - 40 (#1192 NE)
6. Robert Semmens - 43 (#15 NE: Masters 55-59 Division)
7. Coach Arturo - 49 (#1526 NE)
8. Chris Lambert - 51 (#1664 NE)
9. Mark Griffin - 54 (#1643 NE)
10. Dylan Ketchum - 55 (#1688 NE)

Men's NE Region has about 15,525 athlete placings!

At the time of this post, TEAM CFSBK  ended up in 83rd out of about 379 placings in the North East Region!
Our best ranking member is Robert Semmens in the Masters 55-59 division. He came in 15th place in the Northeast and 199th worldwide. That means he qualified for the Masters Online Qualifier, an online regional competition in which he will video his workouts and submit them. 
Wednesday
Mar292017

Back Squat | WOD 3.29.17

Back Squat

Performance
1-1-1-1-1

Build to a heavy single. Use spotters on all work sets.

Fitness
5-5-5-3-3

Build to a heavy triple. Use spotters on all work sets.

Post loads to comments.
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AMRAP 9 Minutes:
3-6-9-12-15, adding 3 reps per round of...
Pull-Ups
Burpees

Scale the Pull-Ups to Banded or Jumping Pull-Ups as needed.

Post rounds, reps, and Rx to comments.

How have your perceptions of strength changed? "In my youth, I read a lot of fashion magazines and really bought into this whole glossed up, unrealistic idea of femininity. I grew up in Asia where women are expected to look as thin as paper cutouts. I didn't even think about 'strength.' I also wasn't very athletic so the concept never really occurred to me. I think the process of joining crossfit and feeling my own body become stronger was like a lightbulb going off. So now in raising my daughter, I try to always tell her how important it is to be strong."Ali C.

Susan Pittard: Strong Is A Woman

Today we're excited to bring you another installment of Susan P.'s Strong Is A Woman photos. Susan has been running this series for the past couple of months. With her permisson, we're reposting some of them on the blog over the next two weeks. 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 ones mental state and creates a wonderful sense of empowerment and well being for anyyone 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 for Monday's post. And stay tuned to the blog for more from this series!

"Defining strength in the physical capacity, I think there is an undercurrent of control, which can sometimes be a dirty word in our lives. But moving heavy weight well and expressing strength requires body control. And intelligent and practiced control of one's own physical form means there is at least some level of body awareness. And that awareness suggests the demand of presence—of being here, now. Strength requires integrity. I think a lot of these ideas and words can be understood and expressed in the physical realm, but also with regards to our inner self, our way of being, how we show up for ourselves and others in the world."Coach Whit

"I define strength as being able to do the things in my life that require my physical powers to be activated. Being strong means carrying my four year old, holding a laboring woman in my arms, carrying my bags up the stairs. Being strong means I can be confident and present in situations without feeling limited by my body. Being stronger has made me feel more accepting of my body and more able to appreciate what I am able to do. Being part of CFSBK has made me see how many shapes and sizes strong comes in!"Sasha S.

"There is this resounding quote that will never get out of my head. 'Rain or Shine, the rent is due.' Being strong means you have to put the work in everyday, even when life throws you curve balls. I believe that my perception of strength has always had a positive connotation and has become enriched from going to CFSBK. There is beauty in watching your body get stronger, doing things you never thought you could do. You can't put a price on that. Strong is the new skinny (and as a curvy woman, I am all for that!)." Griselle O.

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Yesterday's Whiteboard: Rest Day
Not The Fittest On Earth CrossFit
Your Cat's Favorite Thing to Do Is Hang Out With You NY Mag

Tuesday
Mar282017

Rest Day

Linda H. representing team Snatch Me If You Can during 17.5. More of Robert C.'s photos from Saturday can be found here

Submit Your Post-Challenge Submission Today!

The 2017 Look, Feel, Perform Better Challenge is over! We're so proud of everyone who participated and can't wait to see your results. Today is the last day to complete your post-Challenge submission. Look for the winners on the blog next week!

News and Notes

  • CFSBK Open Intramural team captains: please submit your team's scores to the spreadsheet by noon today!
  • Ben S.'s apartment is opening up for May 15th or June 1st. See his CFSBK Classifieds listing for more info!
  • A note from Stella Z.: "Brainz N Gainz, the CFSBK pub quiz team, competes on Wednesday nights at The Rock Shop. Trivia starts at 8:30 but feel free to show up earlier to claim seats or drop by later and join us while we're quizzing away. Exercise your mental muscleswe totally welcome sweaty people from 7:30pm class, BTW! E-mail stellavision [at] gmail.com to get on the mailing list, or just show up at the Rock Shop and look for us!"

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Yesterday's Whiteboard: Row/Push Press Metcon
Dancer Doesn't Deadlift? CrossFit Journal
The Surprising Way Mat Fraser Won the CrossFit Games Men's Health

Monday
Mar272017

WOD 3.27.16

Every 5 minutes for 6 rounds:

500m Row
8 Push Presses

Row a pace that feels between 80-90%. Score total load moved for the Push Presses (out of a total 48 possible reps). The Push Presses come off the floor and must be done unbroken. Score a zero for any set in which you can't perform the 8 reps unbroken.

Post total load moved to comments.

"I define strength as accepting who you are. In this day and age, it seems as if some people are constantly struggling to keep up with the Joneses. Social media allows an easy access to the compare and despair phenomenon that can crush the soul. Strength is the ability to stay true to who you are amidst it all." —Micheline G

Susan Pittard: Strong Is A Woman

If you're not following Susan P. on Instagram, you should be! In addition to being a kick-ass photographer, Susan has been running her Strong Is A Woman (featuring CFSBK women) for the past couple of months. With her permisson, we're reposting some of them on the blog over the next couple of weeks. 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 ones mental state and creates a wonderful sense of empowerment and well being for anyyone 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 website here. And stay tuned to the blog for more from this series!

What does working on your strength mean to you? "It’s incredibly important to have an outlet; place to find an escape from reality, to divert negative thoughts and physically challenge your body. To have the ability to get stronger, and gain confidence in yourself and learn new things. It’s also incredibly gratifying to see the progress you can make when you’re committed." Coach Melo

How have your perceptions of strength changed? "Like so many women who begin CrossFit, I started out not wanting to be "bulky." Now, I am what the me of five years ago would probably have considered "bulky," and it feels pretty badass. I am as interested in what my body can do as in what it looks like on the outside."Stella Z.

Tweet The Deets

We're totally crushing on you guys and want to know what you're up to. Got something of note going on in your life? Let us know! We want to hear about your businesses , events, personal victories, discoveries, media campaigns, small government coup d'états, and interesting links. Send awesomeness to: Josh [at] crossfitsouthbrooklyn.com.

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How To Fix Powering More Than You Squat Catalyst Athletics
How Did The Sahara Become A Desert? Smithsonian