BACK SQUAT + FRONT SQUAT / 3-POINT DUMBBELL ROW SUPERSET*

A1) Back Squat + Front Squat:
3 x 4

A2) 3-Point Dumbbell Row:
3 x 4

*Perform 2 work sets of Back Squats followed by 1 work set of Front Squats. Each Squat set is supersetted with Dumbbell Rows. Use a “slower down, faster up” tempo for both lifts, and go heavier than last week. Rest 30 seconds to a minute between movements.

Post loads to comments.
Exposure 7 of 8

_____________________

3 Rounds for Time:
400m Run
21 Overhead Kettlebell Swings 24/16kg

This should be a fast one, the intention is to run fast and go unbroken on the Swings if you can. Scale the runs to 270m and the load on the kettlebell as needed to keep your intensity up.

Post time and Rx to comments.

CFSBK OG Samir C. and Ayana (one of our CrossFit Kids!) at the summit of Gray’s Peak in Colorado. “We were on the 4-mile trail at 6:15am, and on the summit shortly before 10am,” Samir reports. “Noor A. carried on and hiked Torrey’s Peak while Ayana and I returned to the car by 1PM. Noor returned half an hour later. A great day out; Ayana rocked it.”

August 26th: CrossFit Strongman Course at CFSBK

On Sunday, August 26th, CFSBK will host a CrossFit Strongman Specialty Course seminar.

This one-day course is for athletes and coaches who want become more proficient with strongman movements. The typical strongman competition consists of five events in one day, and each event is less than 60 seconds. This is a perfect – and fun – way for CrossFitters to increase strength without using a barbell. Because of the often-awkward size, shape and consistency of the objects in strongman, the lifts tend to have less efficiency than those done with a barbell. These loads challenges the neuromuscular system in a way a barbell cannot and better mimic challenges found outside the gym. Participants learn to lift Atlas stones, carry a yoke and farmers handles, flip tires, and clean and press odd objects such as a log, keg, anvil or stone at their relative level of strength. Additional topics discussed include how to incorporate these movements into CrossFit workouts.

The Strongman Course teaches participants:

1. Safe, proper and efficient movement using strongman objects
2. How to coach strongman movements
3. How to incorporate Strongman training methodology and programming

Register Here!

_____________________
Yesterday’s Results Board: Rest Day
The World Cup in Photos The Players’ Tribune
Bodybuilder Strong, But Now What?

This video could save your life. Ok, well, maybe not your life… but definitely your hands! Those are also important. In this week’s video, Coach David explains the difference between a tension grip and a compression grip and when we should use each

SATURDAY: CFSBK Potluck in the Park

Celebrate mid-summer with your CFSBK buds. This Saturday, July 21st, we will be hosting a potluck at Prospect Park. Come lounge on the grass, throw some frisbee, pet some dogs, toss the ol’ pigskin, and hang out with your gym buds. What better way to spend a Saturday?

We’ll be on the hill south of the Picnic House from 2pm on. Bring a dish, drink, or game to play. Friends, family, and dogs are welcomed, as always. We can’t wait to see you there!

News and Notes

• We’re approaching 6500 followers on Instagram. Give us a follow to help us get there, and hey, don’t forget to follow us on Facebook, too!
• Want to get better at Olympic lifting? We’ve added 2 additional Next Level Weightlifting Club classes from 12 to 1:30pm on Wednesdays and Fridays. 

_____________________
I’m So Sick of Your Sloppy Reps Catalyst Athletics
Drink Up! NY Times

Bench Press / Dumbbell Front Rack Step-Ups Superset*

A1) Barbell Bench Press:
3 x 4

A2) Dumbbell Front Rack Step-Ups:
3 x 4

Use a controlled “faster up-slower down” tempo for both movements. Go heavier than last week. Use a box height that allows for “squat depth” on the working leg.

*Warm up and then perform a set of Bench Presses, followed by a set of Dumbbell Front Rack Step-Ups. Repeat for 3 work sets of each, resting 30 seconds to a minute between movements.

Post loads to comments.
Exposure 7 of 8
_____________________

For Time:
50-40-30-20-10 Double-Unders
21-18-15-12-9 Burpees

Sub 2x Singles for dubs as needed, and to 15 through 3 on the burpees to keep intensity up.

July Athlete of the Month: Sara “Worm” Tarullo

By Chris Fox

It can sometimes feels like a broken record, but it’s true. We’re fortunate to have so many great Athlete of the Month options on Degraw Street. This month I got to sit down with long time member and winner (to my mind) of the Most Encouraging Athlete of the Decade award, if we had one. From just about day one she’s gone by a nickname in the gym, so ladies and gents… here’s Worm!

Fox: Thanks for sitting down with me, and congrats! I’m glad we finally caught up with each other. So, how’d you begin your journey here?

Worm: Thank you! I’m so, flattered that you guys thought of me for this, it’s really great. I took my Foundations in early 2011—February, I think. I’ve always been a swimmer and had been doing that as my main form of exercise, but long story short, I came to realize that I was having some significant allergic reactions to the pool environment. I was sort of thinking about trying something else anyway, so the allergies just pushed me along. I knew someone, my friend Carrie, who was working out here at the time and also knew I wanted to do a group activity. I’d worked out at other gyms for a few years, and even worked at a YMCA, but just working out was never fun for me. I was excited to try CrossFit! I started with 2x/week right after wrapping up my Foundations course.

Fox: What were your initial impressions of the gym?

Worm: It was sort of intimidating! I had never squatted before, never even considered it, so David was the first person to teach me how to do that at the Intro Class. Some stuff was familiar to me [Worm won an award in 2nd grade for being the first girl in her school younger than 3rd grade to be able to climb to the top of the ropes!—CF], but lots of it was not. I was excited to see Pull-Up bars and climbing ropes, but throwing around barbells and swinging kettlebells were not things I’d ever tried. Aside from that, there was this whole different language that surrounded barbell training: Hangs, Powers, Cleans, Snatches, Jerks. It took a while to learn it all. And when I say “a while,” I mean about 2 years.

Fox: How’d you end up with your nickname?

Worm: Ha! There were 3 Saras in my Foundations class, and I was the 3rd to be introduced. For some reason my old nickname from Girl Scout sleep-away camp, “Worm,” came to me to set myself apart. I always thought worms were cool and would dig them up to sort of keep them as pets, hence the nickname.

Fox: That’s funny! I always figured it was because you were somehow “wormy,” but couldn’t figure out what that might mean. Were you an athletic kid?

Worm: I guess I was. I ran school track and cross country, and eventually found swimming which was the sport I was best at and even won a few meets in. I was pretty tomboyish and definitely made more friends with boys than girls, so I played all the typical neighborhood games with them like manhunt, spud, or whatever. I basically ruled the playground.

Fox: Oh man, I used to LOVE manhunt! Where’d you grow up?

Worm: I grew up in Jericho, Long Island, the oldest of 3 siblings, all brothers. My family is still there. It was a nice enough place to grow up but most of my positive experiences were pretty relegated to my block and playing with the kids on it. I stayed in Long Island for college and attended Stony Brook University and lived on campus.

Fox: Have you always lived in New York then?

Worm: Mostly, but I did live in North Carolina for a while. In 2008 my best friend Mike and I spent some time hiking a section of the Appalachian Trail. We covered about 200 miles in just over 6 weeks, winding up in Hot Springs, North Carolina, just outside of Asheville. That hike, that time in my life, was amazing and I’m so thankful for the memories I have from it. Every day was a new adventure. We’d be moving all day and winding up exhausted by nightfall, spending most nights playing spit by a fire. At one point we had chosen to end the hike and spend our last few weeks in one place, which is how I ended up really liking Asheville. SO much so that I figured “why not move here”? I did, for about six months, but eventually came back to New York for a job.

Fox: I love Asheville, too, though they complain there are too many Brooklynites moving in. What do you do for work?

Worm: I’m a social worker at Quest To Learn Middle School in the city. I’ve worked in public schools for 14 years now and really love it. As a social worker, I really get to know the kids and their parents in a way that their teachers and administrators might not. Most of the kids are dealing with a variety of challenges, and I feel very honored to be part of the process, to be able to be make a positive difference in their lives to the best of my capacity. Quest to Learn is a really incredible school, with a philosophy that kids learn best when they are engaged in play. The principal is a fantastic human and one of my personal heroes. I’m excited to say that last year I also began coaching the middle school track and field team! It’s rewarding work that gives me that great feeling of making a difference. And best of all, I get to use all of the stuff we do here at the gym. The track kids know how to Air Squat, do Burpees, and sometimes we even do Pull-Ups on the scaffolding across from the school.

Fox: Your positivity and passion for your work really comes through in how you speak about it, which is very inspiring. I hope it comes through in the article. I understand you and I both celebrate wedding anniversaries in a few days and 10 years apart. Congrats! How’s you guys meet?

Worm: Yes! I met my wife, Hope, a few years ago at a friend’s birthday party. It was memorable for meeting her, but also because it was in a crappy diner. We laugh about it and still can’t figure out why this mutual friend had their party at a crappy diner, but whatever. Hope and I actually got into some heated dialogue at that party based on the fact that I work in public schools and she’s in the private education sector (in addition to being a yoga teacher). Luckily there was mutual respect, and in the end a mutual attraction. We’d been friends for about a year when a minor tragedy gave me the opportunity to show my affection. I heard that Hope had broken her foot in a fall and decided that sending her flowers would be my way in. It worked! She called me, thanking me for being so sweet, and the rest as they say is history. Funny thing is, she later confessed that the break happened when she fell checking a text message from me while walking down the stairs at school! We were married just over a year ago on July 2, 2017.

Fox: What a lucky break? Haha, sorry! What a sweet and funny story. What do you do for fun outside of work and the gym?

Worm: I’ve been getting back to a little swim practice, though I still can’t go all the time. I’m an avid reader, mostly novels and only one at a time, and I typically enjoy more upbeat topics. I also love to hike and ride a bike. Commuting via bicycle terrifies me but my brother, Dave, and I have been doing the 5 Borough Bike Tour for years now, and I always look forward to Summer Streets. I realize that I’m basically still just a kid and just love to play. In very exciting news, Hope and I are moving into a bigger apartment because we are planning to begin going through the adoption process and are hoping to share a home to two kids sometime soon!

Fox: That’s so amazing! I think the fact that you’re still a playful kid at heart will help make you a great mom. Getting back to gym stuff for just a minute, what are some things you’ve worked on in CrossFit over the years?

Worm: Something I like about it is there’s always some goal to be working on. When I started CrossFit I was doing knee Push-Ups, and now I’m able to do a 20 in a row on my toes and a few Dips. I would love to progress that to a few Handstand Push-Ups. I think I might have the strength, but I am working on my fear of being upside down. I used to be able to do one Pull-Up, and now I can do them with added weight! So, maybe a Bar Muscle-Up would be nice?

Fox: Your success alone would be plenty for some people! What keeps you coming back?

Worm: Just coming to the gym means so much to me. I’ve got close friends here, both that I had and have made. Sasha (former Athlete of the Month) was the officiant at my wedding! And I’d like to publicly thank Coach Brett, who always goes the extra mile at Short Circuit. I appreciate how CFSBK has helped me to be strong and resilient both physically and emotionally, because that’s what the culture is about. It’s not about losing weight or looking a certain way; it’s about being a better version of you however you choose define that. The fundraisers the gym participates in speak volumes about what this community values. The not-so-little things like Iron Maidens and seeing women come together for each other, and how the gym puts its values right up front on the blog and at the entrance to the physical space means a lot to a lot of people I think.

Fox: Thanks, Worm. I couldn’t agree more. I’ve really enjoyed this interview. Last question! What should we be looking for in a future AOM?

Worm: Someone who’s encouraging, shows a willingness to help, and is here to have some fun!

News and Notes

• From July 17th through August 28th, we’ll be offering an additional CrossFit Preteens (ages 8-12) class at 11am on Tuesdays to help keep your kiddos active over the summer. Go here to read more about our youth programs!
• Thanks to everyone who came out to watch the World Cup final yesterday!

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How One of Brazil’s First Openly Gay Soccer Referees Changed the Game Atlas Obscura
The Only Number That Matters Players Tribune (video)

Snatch Balance / Overhead Squat

Performance
Snatch Balance:
5-3-1-1-1

Build to a heavy single.

Fitness
Tempo Overhead Squat (3211):
2-2-2-2-2

Build to a heavy double.

Post loads to comments.
Exposure 6 of 8

_____________________

5 Rounds or 20 Minutes:
3-5e Turkish Get-Ups
5-8 Strict Pull-Ups
300m Row

Post work to comments.

TODAY: World Cup Final at CFSBK

We’ll be showing today’s World Cup final between France and Croatia on our big, huge screen at 597. The match starts at 11am. Bring food, drinks, and friends. All are welcomed!

News and Notes

• Today’s 11am CrossFit Kids class is cancelled.
• Next Saturday, July 21st, we will be hosting a potluck at Prospect Park. Come lounge on the grass, throw some frisbee, and hang out with your gym buds. What better way to spend a Saturday?

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Yesterday’s Results Board: Partner WOD
The Odd History of the Adirondacks JSTOR Daily
The Benefits of Sun Exposure OPEX

Partner WOD

In teams of 2 with one partner working at a time, alternating movements…

AMRAP 30 Minutes:
270m Run
21 Wall Balls 20/10, 14/9
15 Box Jumps 24/20
9 Toes-to-Bars

Scale load and/or movements to be able to move pretty consistently through each round. Shorten the run if needed, use a lighter ball to a lower target and a lower box as needed, and scale range of motion on the Toes-to-Bars as needed.

Post rounds, reps, Rx, and partner to comments.

CrossFit Strongman Specialty Course: Register Now!

On Sunday, August 26th, CFSBK will host a CrossFit Strongman Specialty Course seminar.

This one-day course is for athletes and coaches who want become more proficient with strongman movements. The typical strongman competition consists of five events in one day, and each event is less than 60 seconds. This is a perfect – and fun – way for CrossFitters to increase strength without using a barbell. Because of the often-awkward size, shape and consistency of the objects in strongman, the lifts tend to have less efficiency than those done with a barbell. These loads challenges the neuromuscular system in a way a barbell cannot and better mimic challenges found outside the gym. Participants learn to lift Atlas stones, carry a yoke and farmers handles, flip tires, and clean and press odd objects such as a log, keg, anvil or stone at their relative level of strength. Additional topics discussed include how to incorporate these movements into CrossFit workouts.

The Strongman Course teaches participants:

1. Safe, proper and efficient movement using strongman objects
2. How to coach strongman movements
3. How to incorporate Strongman training methodology and programming

Register Here!

News and Notes

• We’ll be showing the World Cup final between Croatia and France this Sunday at 11am on our big screen at 597. Bring food, beverages, and friends!
• Need some weekend reading? Check out our Articles & Media section, which features years of fitness knowledge, healthy recipes, and community content!
• Tomorrow’s 11am CrossFit Kids class is cancelled. 

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Yesterday’s Results Board: Rest Day
Developing Your Pull-Up CFSBK
Focus on the Process CFSBK

A post shared by CrossFit South Brooklyn (@crossfitsouthbrooklyn) on Jul 12, 2018 at 9:07am PDT

PLATE WATCH: A young Coach Keith and friends made a PSA about saving the 10 lb bumpers from needless bailing #savethetens

This Week at CFSBK in Review

1. Want to get better at Olympic lifting? We’ve added 2 additional Next Level Weightlifting Club classes from 12 to 1:30pm on Wednesdays and Fridays, and this afternoon’s class is free! See Wednesday’s post for more details.

2. We have new batch of videos coming out over the next few weeks, and this first one focuses on the humble Push-Up. Whether you’re a novice or a grizzled veteran, we could all benefit from a little refresher on this classic movement!

3. Coach Fox’s latest post for our friends at Beyond the Whiteboard, “Coaching the ‘Older’ Athlete,” went up this week. It draws on his experience running our Fit 55+ program, and as usual, it’s full of insight and wit. Check it out!

4. Celebrate mid-summer with your CFSBK buds. On Saturday, July 21st, we will be hosting a potluck at Prospect Park. Come lounge on the grass, throw some frisbee, toss the ol’ pigskin, and hang out with your gym buds. What better way to spend a Saturday?

5. From July 17th through August 28th, we’ll be offering an additional CrossFit Preteens (ages 8-12) class at 11am on Tuesdays to help keep your kiddos active over the summer. Go here to read more about our youth programs!

6. CFSBKers Maria H. and Courtney C. host a biweekly comedy series called Butterscotch Comedy. The show happens at the Greene Grape Annex, and the next one goes down on July 19th at 7:30pm. Check it out!

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Do You Want to Be Known for Your Writing or Your Swift Email Responses? Catapult
How to Get Back in the Gym After a Long Hiatus Girls Gone Strong

Clean and Jerk

Performance
Every Minute on the Minute x 10:
Clean + Jerk

Use the first few sets to build, planning to make 5-7 reps at around 90% of last week’s best lift.

Fitness
Every Minute on the Minute x 10:
1 Power Clean + 1 Front Squat + 1 Jerk

Use the first few sets to build, planning to make 4-6 reps at around 90% of last week’s best lift before dropping weight for the final 1-2 reps.

Post loads to comments.
Exposure 6 of 8

_____________________

Performance
For Time:
250m Row
9 Push Jerks 185/125
9 Muscle-Ups
500m Row
6 Push Jerks
6 Muscle-Ups
750m Row
3 Push Jerks
3 Muscle-Ups

The barbell load should be heavy for you, 2-3 sets on the 9s and 6s is okay.

Fitness
For Time:
250m Row
9 Push Jerks
9 Chest-to-Bar Pull-Ups
9 Burpees
500m Row
6 Push Jerks
6 Chest-to-Bar Pull-Ups
6 Burpees
750m Row
3 Push Jerks
3 Chest-to-Bar Pull-Ups
3 Burpees

The barbell load should be heavy for you, 2-3 sets on the 9s and 6s is okay. Sub Chin-over-Bar or Jumping Chest-to-Bar Pull-Ups as needed.

Post time and Rx to comments.

Coach Fox’s latest post for our friends at Beyond the Whiteboard, “Coaching the ‘Older’ Athlete,” went up yesterday! It draws on his experience running our Fit 55+ program, and as usual, it’s full of insight and wit. Give it a read! 

Brazilian Jiu Jitsu at CFSBK

Brazilian jiu jitsu (BJJ) is a full-contact grappling style that prioritizes strategy over brute force. Literally translating to the “soft” or “pliable” (jiu) “style” (jitsu), it is often thought of as the chess of martial arts. BJJ is, at its core, a self-defense system that employs positional advantages, joint locks, and chokes to defend against an opponent or attacker in an assertive and elegant manner. You needn’t be stronger than your opponent to subdue them, which makes BJJ one of the most practical and effective martial arts for all ages and sizes. There is no striking in Brazilian jiu-jitsu. This is a submission grappling art based on efficiency of movement, leverage, and timing.

Fundamentals is your jiu-jitsu starter pack. The course is geared towards anyone intrigued by BJJ but unsure where to begin, anyone who wants to become better acquainted with dynamic movement on the ground, and anyone who could use a review to jump back into it. Classes will cover the basic body mechanics and techniques used in Jiu jitsu. Come dressed in standard work out garb (leggings, spats, shorts that won’t fall off) and be advised that the sweat you leave with may not be your own. No zippers, no claws, no jewelry! By the end of the course, you will be at the point where you can walk into a live-sparring Jiu Jitsu class without reservation.

In Level 2, we will build on concepts and vocabulary of movement from the various positions with a larger portion of class-time dedicated to progressive resistance drilling, positional sparring, and straight sparring. If you have grappling experience from the past, you are welcome to jump into the Level 2 course!

These will both be 4 week courses with 1 class per week.

Days & Times

Level 1 (July 22nd – August 12th): Sundays, 1:30pm – 3:00pm
Level 2 (July 22nd – August 12th): Sundays, 3:00pm – 4:30pm

Pricing

$100 (1 class per week)

About the Coach

Callie Brennan is a brown belt in Brazilian jiu-jitsu under Team Fabio Clemente. Callie has been training and competing for the past 7 years. She began teaching beginner and intermediate students under the guidance of Pan American champion Babs Olusanmokun and multiple time World and Pan American champion Dominyka Obelenyte. Callie has competed locally and internationally winning gold at American Nationals as a white belt, the Montreal IBJJF Open at blue belt, and New York IBJJF Open at purple belt in her weight. She also medaled in the Abu Dhabi Pro Trials at blue belt.

Callie recently founded Rag Doll Camps with her training partner and coach, Dominyka Obelenyte, with a mission to close the gender gap in the sport. She also teaches privately. Callie initially began CrossFit to supplement her jiu-jitsu practice, and she is looking forward to sharing it with the CFSBK community!

Feel free to contact Callie directly with any questions!

REGISTER HERE!

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Yesterday’s Results Board: Squat / DB Row | Double-Unders, DB Snatch, Bar Muscle-Ups
Training Safe in the Summer Breaking Muscle
The First Color Made By a Living Thing Atlas Obscura

BACK SQUAT + FRONT SQUAT / 3-POINT DUMBBELL ROW SUPERSET*

A1) Back Squat + Front Squat:
3 x 6

A2) 3-Point Dumbbell Row:
3 x 6

*Perform 2 work sets of Back Squats followed by 1 work set of Front Squats. Each Squat set is supersetted with Dumbbell Rows. Use a “slower down, faster up” tempo for both lifts. Rest 30 seconds to a minute between movements.

Post loads to comments.
Exposure 6 of 8

_____________________

AMRAP 12 Minutes:
24 Double-Unders
12 Alternating Dumbbell Snatches 50/35
6 Bar Muscle-Ups

Scale the dumbbell to be able to complete most rounds unbroken. Sub 2x Singles for Dubs and Chest-to-Bar Pull Ups or Jumping Bar Muscle-Ups as needed.

Post round, reps, and Rx to comments.

At CFSBK, we put a strong emphasis on getting the basics right. We have new batch of videos coming out over the next few weeks, and this first one focuses on the humble Push-Up. Whether you’re a novice or a grizzled veteran, we could all benefit from a little refresher on this core movement. Watch, enjoy, and put it into effect the next time you do Push-Ups! 

TODAY AT NOON: FREE NEXT LEVEL WEIGHTLIFTING CLUB CLASS

Want to get better at Olympic lifting? We’ve added 2 additional Next Level Weightlifting Club classes from 12 to 1:30pm on Wednesdays and Fridays, and this week those afternoon classes are free! NLWC offers Olympic lifting (the Snatch and the Clean and Jerk) with strength training and mobility all in one. While there are universal weekly workouts, they can and likely will change from person to person depending on each individual’s needs. All people are different and therefore require different things to be successful. At Next Level Weightlifting Club, we take that into account and make adjustments as needed to optimize progress.

There’s no need to register beforehand for today or Friday’s free classes. Just show up and get your Oly on!

About the Coach: Frank Murray has competed in weightlifting for many years. During that time, he has medaled at five separate National Championships, most recently a Silver at last year’s Nationals. His all-time best lifts in competition include a 151kg (333lb) Snatch and a 182kg (400lb) Clean and Jerk at a body weight under 200lbs. He has worked with many athletes, from multiple CrossFits, including: CF Garden City, CF Queens, CF Great Neck, CF 516, CF King of Island Park, RADD CF, CF Greenpoint, CF Manhasset, CF L.I.C, among others.  Coached by Arthur Drechsler, former world record holder, chairman of the board of USAWeightlifting, and author of The Weightlifting Encyclopedia, Frank has learned from the many years of experience that Artie has had over his coaching career.

Frank is a USAW Level II Advanced Sports Performance Coach and has a B.A. in Physical Education.

News and Notes

• We’ll be showing today’s World Cup semi-final match between Croatia and England today at 2pm on our big screen at 597. Bring food, beverages, and friends!
• Missing something? It might be in our most recent lost and found dump! Be sure to claim your stuff at the front desk before we donate it to CHIPS in a few weeks.

_____________________
Yesterday’s Results Board: Rest Day
Adapting Is Not Scaling CrossFit Journal
A Cartographer Maps the Global Impact of Humanity The Outline

From July 17th through August 28th, we’ll be offering an additional CrossFit Preteens (ages 8-12) class at 11am on Tuesdays to help keep your kiddos active over the summer. Go here to read more about our youth programs!

CFSBK Potluck in the Park

Celebrate mid-summer with your CFSBK buds. On Saturday, July 21st, we will be hosting a potluck at Prospect Park. Come lounge on the grass, throw some frisbee, toss the ol’ pigskin, and hang out with your gym buds. What better way to spend a Saturday?

We’ll be on the hill south of the Picnic House from 2pm on. Bring a dish, drink, or game to play. Friends, family, and dogs are welcomed, as always. We can’t wait to see you there!

News and Notes

• We’ll be showing today’s World Cup semi-final match between Belgium and France today at 2pm on our big screen at 597. Bring food, beverages, and friends!
• We’re always trying to get better at what we do. If you have a minute, head over to the feedback page and tell us about your experience at the gym!

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Yesterday’s Results Board: Bench Press / Step-Ups | Deadlifts, Handstand Push-Ups
The Expiration Dates on Our Food Could Be Causing a Huge Environmental Problem The Washington Post
Burpees Never Get Old Breaking Muscle

Bench Press / Dumbbell Front Rack Step-Ups Superset*

A1) Barbell Bench Press:
3 x 6

A2) Dumbbell Front Rack Step-Ups:
3 x 6

Use a controlled “faster up-slower down” tempo for both movements. Go heavier than last week. Use a box height that allows for “squat depth” on the working leg.

*Warm up and then perform a set of Bench Presses, followed by a set of Dumbbell Front Rack Step-Ups. Repeat for 3 work sets of each, resting 30 seconds to a minute between movements.

Post loads to comments.
Exposure 6 of 8
_____________________

4 Rounds
AMRAP 3 Minutes:
1, 2, 3, 4, 5, 6, 7, 8, 9 (add 1 rep per round)
Deadlifts 185/125
Strict Handstand Push-Ups

Rest 3 minutes

Start each round off at 1. The Deadlift should be a medium weight for you, something you could do easily a set of 10+ reps when fresh. The Handstand Push-Ups are strict today (no kipping). If these are easy for you, then add a deficit. If not, then scale range of motion (up to 2 mats) or to Box Piked or regular Push-Ups as needed.

Post rounds, reps, and Rx for each round to comments.

This Week: Free Next Level Weightlifting Club Classes!

Want to get better at Olympic lifting? We’ve added 2 additional Next Level Weightlifting Club classes from 12 to 1:30pm on Wednesdays and Fridays, and this week those afternoon classes are free! NLWC offers Olympic lifting (the Snatch and the Clean and Jerk) with strength training and mobility all in one. While there are universal weekly workouts, they can and likely will change from person to person depending on each individual’s needs. All people are different and therefore require different things to be successful. At Next Level Weightlifting Club, we take that into account and make adjustments as needed to optimize progress.

There’s no need to register beforehand for this Wednesday or Friday’s free classes. Just show up and get your Oly on!

About the Coach: Frank Murray has competed in weightlifting for many years. During that time, he has medaled at five separate National Championships, most recently a Silver at last year’s Nationals. His all-time best lifts in competition include a 151kg (333lb) Snatch and a 182kg (400lb) Clean and Jerk at a body weight under 200lbs. He has worked with many athletes, from multiple CrossFits, including: CF Garden City, CF Queens, CF Great Neck, CF 516, CF King of Island Park, RADD CF, CF Greenpoint, CF Manhasset, CF L.I.C, among others.  Coached by Arthur Drechsler, former world record holder, chairman of the board of USAWeightlifting, and author of The Weightlifting Encyclopedia, Frank has learned from the many years of experience that Artie has had over his coaching career.

Frank is a USAW Level II Advanced Sports Performance Coach and has a B.A. in Physical Education.

News and Notes from CFSBK Members

• CFSBKers Maria H. and Courtney C. host a biweekly comedy series called Butterscotch Comedy. The show happens at the Greene Grape Annex, and the next one goes down on July 19th at 7:30pm. Check it out!
• Moss, a movie that Gene K. worked on as a producer, just started a weeklong run at Cinema Village in Manhattan! The film has received strong reviews in The New York Times and The Village Voice. You can purchase tickets here. CFSBKers can also receive a discounted ticket by presenting this voucher at the box office.

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Yesterday’s Results Board: Snatch | Run, Sit-Ups
Weightlifting’s New Bodyweight Categories BarBend
Central Regional Highlights CrossFit Games