CFSBK on BTWB

Here’s some fun reading from a couple of our terrific coaches to ease you out of the holidays. Coaches KHarpz and Chris Fox recently wrote pieces for our buds at Beyond the Whiteboard:

• Coach Fox wrote “Older, Fitter: You’re Not as Old as You’re Gonna Be,”  the first in a series of posts that will reveal some of his knowledge about training older athletes (think our Fit 55+ class). This one delves into his own fitness background and offers some small but significant lifestyle changes you can make today!
• Coach KHarpz penned the latest installment in her continuing series detailing her quest to qualify for regionals. Like the first 3, “Massing SZN: I Command You to Grow!” drops some knowledge with that KHarpz-trademark blend of wisdom, badassery, and goofy fun.

CFSBK in 2018

It’s a new year, so of course we have some cool stuff starting in January! Let’s review:

• Starting tonight, 6:30pm Active Recovery will be replaced with a second Strong Fit class, which means you’ll have another chance each week to pick up heavy shit! Strong Fit will now meet Saturdays at 8am and Tuesdays at 6:30pm.
• The 2018 Look, Feel, Perform Better Challenge officially kicked off yesterday, but there’s still time to hop aboard the Challenge Train. Complete all the steps on the checklist in yesterday’s post by this Friday to get rolling!
• Coach Keith’s Active Life Strength class will be the first of its kind, a small group class that uses Active Life methods to help athletes improve their strength, structural balance, and movement efficiency while reducing pain and risk of injury. The program begins January 8th, and there are just 2 spots left. Go here to register!

_____________________
Words of the Year The New Yorker
It’s Time to Stop Being Ashamed of Fat Breaking Muscle

Handstand Push-Up / Dumbbell Split-Stance Romanian Deadlift Superset*

Performance
A1) Tempo (40×1) Handstand Push-Up:
5 x 6-10 reps

Add a few reps to last week. These should all be sub-max sets, adding a deficit if you’re able to. Full range of motion, no AbMats. No crashing or resting on your head! Perform the reps strict if you can. You can kip the concentric if you must, but keep true to the tempo on the eccentric through the full range of motion and do not crash or rest on your head.

A2) Dumbbell Split-Stance RDL:
5 x 6-10 reps

Add weight and/or reps to last week.

Fitness
A1) Tempo (40×1) Seated Dumbbell Press:
5 x 5-8 reps

Add weight and/or reps to last week. Optional: Perform a Kick-Up to the wall with a few second hold immediately after each set of Presses.

A2) Dumbbell Split-Stance Single-Leg RDL:
5 x 6-10 reps

Add weight and/or reps to last week.

*Warm up and then perform a set of Handstand Push-Ups, followed by a set of DB Split-Stance Single-Leg RDLs. Repeat for 5 work sets of each, resting about a minute between movements. The last few reps of each set should be tough, but the goal is no misses.

Post loads/reps to comments.
Exposure 7 of 8

_____________________

LFPB Challenge Capacity Test WOD: “Jackie”

For Time:
1000m Row
50 Thrusters 45#
30 Pull-Ups

This classic benchmark (and CFSBK Leaderboard item) should hurt a bit and is very much about how much you want to push it. Baller status for doing all the reps all unbroken. Try to keep the bar on your body for all 50 Thrusters . NO BAILING THE EMPTY BARS! If you think you’ll bail, then set up a lighter bar with bumps on it. Resting the bar on your back is allowed. You should be able to complete at least 20 thrusters unbroken when fresh at the Rx’d load, scale as needed. Scaling for for Pull-Ups today is Jumping or Ring Rows. For the LFPB Challenge, note your score and scaling to compare to your re-test at the end of the challenge.

Post time and Rx to comments.

Happy New Year from your buds at CFSBK! What did you accomplish in 2017, and what are your fitness goals in 2018? Tell us in the comments!  And don’t forget to write them on the board between the changing rooms…

The 2018 Look, Feel, Perform Better Challenge Starts Today!

The Look, Feel Perform Better Challenge starts now, but there’s still time to sign up! By participating in the Challenge, you’ll get daily accountability alongside fellow CFSBKers and the support of the coaching staff. Learn how to make nutrition work for you, and maybe also get some abs in time for beach season. Complete the following steps by January 5th in order to participate and be eligible for prizes:

• Sign your name on the big list in the community area of the gym.
• Sign up for payment ($30 per month for the three-month program) at the front desk or in the online store.
• 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 2018 LFPB Challenge Entry Form HERE.
  
• Perform the Test WOD (today!) 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 3/28/18 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. (1/7, 1/21, 2/4, 2/18, 3/4, and 3/18).

Save the date for the CFSBK Community Potluck on February 3rd! 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.

Today’s Schedule and New Strong Fit Class

We’re running on a modified schedule today, which you can find below. Also, don’t forget that starting tomorrow night 6:30pm Active Recovery will be replaced with a second Strong Fit class! Strong Fit will now meet Saturdays at 8am and Tuesdays at 6:30pm.

Class Schedule:
10am Short Circuit
11am CF
12pm CF
1pm CF
Open Gym Membership: 10am-2pm

Cancelled:
6am, 7am, 8am, 9am, 4:30pm, 5:30pm, 6:30pm, 7:30pm, 8:30pm CrossFit group classes
11am Fit 55+
11am Diapers & Dumbbells
Next-Level Weightlifting Club

_____________________
“Armenian Pizza” Is the Comfort Food You Didn’t Know You Were Missing Smithsonian
5 Strength Training “Rules” You Can Completely Ignore BarBend

Jerk Complex

Push Press + Push Jerk + Split Jerk

Work up to a heavy load on the complex.

Post loads to comments.

_____________________

24 Minutes Not for Rounds:
90-120 Seconds Row/Ski/Bike/Run
100′ Sandbag Carry
3 Wall Walks

Post work to comments.

New Year’s babies? Nope, it’s just Diapers & Dumbbells coaches David and Sasha! 

The 2018 Look, Feel, Perform Better Challenge Checklist

Have you signed up for the Look, Feel Perform Better Challenge yet? It’s one of our biggest and best community events of the year, and it starts tomorrow! By participating in the Challenge, you’ll get daily accountability alongside fellow CFSBKers and the support of the coaching staff. Learn how to make nutrition work for you, and maybe also get some abs in time for beach season. Complete the following steps by January 5th in order to participate and be eligible for prizes:

• Sign your name on the big list in the community area of the gym.
• Sign up for payment ($30 per month for the three-month program) at the front desk or in the online store.
• 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 2018 LFPB Challenge Entry Form HERE.
  
• Perform the Test WOD (date to be announced) 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 3/28/18 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. (1/7, 1/21, 2/4, 2/18, 3/4, and 3/18).

Save the date for the CFSBK Community Potluck on February 3rd! 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.

New Year’s Schedule

We’ll be running on a modified schedule today and tomorrow. Here’s what you can expect…

Sunday, 12/31 (New Year’s Eve)

Class Schedule:
8am CF
8am Short Circuit
9am CF
10am CF
11am CF
11am Active Recovery
12pm CF
1pm CF
2pm Anti-Gravity

Cancelled:
2:15pm Free Intro Class
10am CrossFit PreSchool
11am CrossFit Kids
6-8pm Open Gym

Monday, 1/1 (New Year’s Day)

Class Schedule:
10am Short Circuit
11am CF
12pm CF
1pm CF
Open Gym Membership: 10am-2pm

Cancelled:
6am, 7am, 8am, 9am, 4:30pm, 5:30pm, 6:30pm, 7:30pm, 8:30pm CrossFit group classes
11am Fit 55+
11am Diapers & Dumbbells
Next-Level Weightlifting Club

_____________________
Yesterday’s Results Board: Muscle-Up Work | Muscle-Ups, Power Cleans
How Animal’s Sleep The Atlantic
One Times Square Atlas Obscura

Ring Muscle-Up

A) EMOM x 10: 1/2/3 Strict Muscle-Ups
B) 5 Sets of 2-3 Leg-Assisted Low Ring Transitions (add Dip as able)
C) 5 Sets of 3 Challenging Ring Rows + 3 Ring Dip Negatives (3 seconds down)

If you have Muscle-Ups, then you can opt for A and work on your strict strength (keep total volume, including the 30 in the workout below, in mind). If you have a few strict Pull-Ups and Dips but not the transition skill then do B and work on the low rings, using your legs as little as possible. Be sure to transition to the bottom of the Dip if you’re doing this option. If you don’t yet have the strength for Pull-Ups and Dips, then perform C to work on that.

Post work to comments.

_____________________

Performance
For Total Time…

5 Rounds:
3 Muscle-Ups
6 Power Cleans 155/105

Then…

5 Rounds:
2 Muscle-Ups
4 Power Cleans 185/125

Then…

5 Rounds:
1 Muscle-Up
2 Power Cleans 210/145

Complete all three parts one after the other with no rest. The barbell should begin medium-heavy and end up very heavy. You may stage plates nearby for easy weight increases, but make sure they’re out of the way of a potential errant bail.

Fitness
For Total Time…

5 Rounds:
8 Burpees
6 Power Cleans 115/75

Then…

5 Rounds:
6 Burpees
4 Power Cleans 135/95

Then…

5 Rounds:
4 Burpees
2 Power Cleans 155/105

Complete all three parts one after the other with no rest. The barbell should begin light-medium heavy and end up heavy. You may stage plates nearby for easy weight increases, but make sure they’re out of the way of a potential errant bail.

Post total time and Rx to comments.

Don’t forget to pick up your 2018 Dogs of CFSBK calendar at the front desk! | Photo by Thomas H.

Best of the Blog 2017: Training and Competition

In the days leading up to the new year, we’ll be revisiting some of our favorite blog stuff from the past year.  This year we brought you some really cool features on general training and competition. Be sure to revisit this stuff as you head into 2018:

• Focus on the Process: How an Evolution in Mindset Changed the Way I Compete Whitney Hubbard
• Developing Your Pull-Up (Updated) Chris Fox
• “Murph” Is For Everyone Chris Fox
• Ask a Coach: Erg Tips & Tricks
• Ask a Coach: Single-Arm High Pulls & Kettlebell Swings
• Ask a Coach: Basic Ring Support
• Ask a Coach: How to Use the Stall Bar
• Ask a Coach: GHD How To

New Year’s Schedule

We’ll be running on a modified schedule tomorrow and Monday. Here’s what you can expect…

Sunday, 12/31 (New Year’s Eve)

Class Schedule:
8am CF
8am Short Circuit
9am CF
10am CF
11am CF
11am Active Recovery
12pm CF
1pm CF
2pm Anti-Gravity

Cancelled:
2:15pm Free Intro Class
10am CrossFit PreSchool
11am CrossFit Kids
6-8pm Open Gym

Monday, 1/1 (New Year’s Day)

Class Schedule:
10am Short Circuit
11am CF
12pm CF
1pm CF
Open Gym Membership: 10am-2pm

Cancelled:
6am, 7am, 8am, 9am, 4:30pm, 5:30pm, 6:30pm, 7:30pm, 8:30pm CrossFit group classes
11am Fit 55+
11am Diapers & Dumbbells
Next-Level Weightlifting Club

_____________________
Yesterday’s Results Board: Rest Day
Want to Be Happy? Think Like an Old Person NY Times
Transformation: A New Woman CrossFit Journal

ASK A COACH: How do you pick up a sandbag? This is how you pick up a sandbag. Want more sandbags in your life? Starting January 2nd, we’re replacing Tuesday’s 6:30pm Active Recovery class with another Strong Fit class. Strong Fit, an unconventional strength class that involves lifting heavy things often, will now meet Saturday mornings a 8am and Tuesday nights at 6:30pm! 

The 2018 Look, Feel, Perform Better Challenge Checklist

Have you signed up for the Look, Feel Perform Better Challenge yet? It’s one of our biggest and best community events of the year, and it starts this Monday! By participating in the Challenge, you’ll get daily accountability alongside fellow CFSBKers and the support of the coaching staff. Learn how to make nutrition work for you, and maybe also get some abs in time for beach season. Complete the following steps by January 5th in order to participate and be eligible for prizes:

• Sign your name on the big list in the community area of the gym.
• Sign up for payment ($30 per month for the three-month program) at the front desk or in the online store.
• 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 2018 LFPB Challenge Entry Form HERE.
  
• Perform the Test WOD (date to be announced) 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 3/28/18 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. (1/7, 1/21, 2/4, 2/18, 3/4, and 3/18).

Save the date for the CFSBK Community Potluck on February 3rd! 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.

_____________________
Yesterday’s Results Board: Snatch | Deadlifts, Pull-Ups
Good Nutrition with a Family Girls Gone Strong
Exercise, Add Intensity, Live to See Another Year NY Times

Power Snatch

Every Other Minute on the Minute x 20:
Minutes 0, 2, 4: 5 High-Hang (Hip) Power Snatches
Minutes 6, 8, 10: 3 Mid-Hang (Top of Thigh) Power Snatches
Minutes 12, 14, 16, 18: 1 Hang (Knee) Power Snatch

Build across the sets to a heavy Hang Power Snatch for the day. No pressing out. Let your technique and positions dictate load. Focus on an aggressive vertical extension followed by an immediate redirection under the bar into a strong catch position.

Post loads to comments.
Exposure 6 of 8

_____________________

AMRAP 8 Minutes:
3, 6, 9, 12, 15, 18, 21…
Deadlifts 185/125
Pull-Ups

The Deadlifts should be on the light side of medium for you, something you could perform an unbroken set of at least 15 reps of when fresh. Scale the Pull-Ups to Jumping Pull-Ups as needed.

Post rounds, Reps, and Rx to comments.

What’s this new Active Life Strength class all about? Coach Keith explains in this handy video! This program will be the first of its kind, a small group class using Active Life methods to help athletes improve their strength, structural balance, and movement efficiency while reducing pain and risk of injury. The program begins January 8th, and spots are limited. Go here to register! 

Best of the Blog 2017: Eat, Pray, Gainz

In the days leading up to the new year, we’ll be revisiting some of our favorite blog stuff from the past year. In 2017 we revived a CFSBK blog tradition by sharing some awesome recipes from Coaches Fox and Whit! Check out these delicious (yet easy) concoctions:

• Sausage and Tortilla Egg Bake
• Turkey and Green Salsa with Black Beans Skillet
• Coconut and Red Lentil Curry
• Yellow Vegetable Curry with Steamed Cod

These will come in handy for those of you doing the Look, Feel, Perform Better Challenge, which… holy crap… starts on Monday! See the checklist we posted on Tuesday to find out how you can participate.

_____________________
Yesterday’s Results Board: Back Squat | Thrusters, Toes-to-Bars
We’ve Been Burying People All Wrong The Outline
Cracking the Brain’s Enigma Code Scientific American

Tempo Back Squat (30X1)

5 x 4

Heavier than last week. Should be challenging for the last couple of reps on each set but never a grind. Use spotters if you’re not 110% sure of your reps.

Post loads to comments.
Exposure 6 of 8

_____________________

Every 3 Minutes x 5:
7 Thrusters 115/80
12 Toes-to-Bars

You should have some time to rest between sets, around 2 minutes on the fast end, but at least 30 seconds on the slow end. Scale load as needed on the Thrusters and/or Hanging Knee or Leg Raises on the Toes-to-Bars.

Post work to comments.

Here’s Coach David on the CrossFit Podcast talking about 10 years of running CFSBK, 256 days of cold showers, and 2 tattoos. It’s a great conversation loaded with pearls of wisdom! 

Best of the Blog 2017: Inside CrossFit South Brooklyn

In the days leading up to the new year, we’ll be revisiting some of our favorite blog stuff from the past year. As you probably know, Coach David’s interview above caps off a whole slew of videos from CrossFit HQ about our humble gym on the banks of the mighty Gowanus. Inside CrossFit South Brooklyn is easily one of the best things to happen to the blog in 2017, so here, in case you missed any of them, are all the vids:

• Diapers and Dumbells
  
• The Docs
  
• Variety
  
• Fit 55+
  
• Group Class Coaching Expectations: Part 1
  
• Group Class Coaching Expectations: Part 2
  
• Group Class Coaching Expectations: Part 3
  
• Group Class Coaching Expectations: Part 4
• Group Class Coaching Expectations: Part 5
• Group Class Coaching Expectations: Part 6
• Guiding Principles
• The Kids

Which was your favorite? Tell us in the comments!

Sign Up for Active Life Strength!

Get out of pain, stay out of pain, strengthen your weaknesses, and improve mobility and movement patterns, all while getting stronger! This is a predominantly strength-based class very specifically programmed to strengthen movements and improve positions based on your individual needs.

The Active Life methods help athletes of all levels identify the root causes of their pain, injuries, and plateaus, and provide solutions for alleviating and eliminating those limitations through strength training, hands on treatment, corrective movements and program modification. As the Head Coach at Active Life Athletics, Coach Keith worked closely with the Active Life doctors as they developed the system and led the charge of incorporating it into a gym model. Using those principles, this program will help you identify your individual weaknesses and limitations, guide you through the necessary strength and mobility exercises, and get you moving and lifting more efficiently, with less pain. A pain free athlete is a confident athlete, and a confident athlete is a dangerous athlete. If your goal is to look better, feel better, and live hard into your 80s, this program will help you set and maintain the foundation.

Schedule

January 8th, 2018 – March 1st, 2018
Monday and Thursdays from 6:30pm to 7:30pm
2x per week for 8 weeks
Cap: 12 athletes

Cost

The cost is $160 per month ($320 total plus NY state sales tax). The first charge will occur at the time of registration and the second payment of $160 will occur automatically 1 month later. This cycle is open to all CFSBK members as well as CrossFitters from other affiliates.

(Please note that you are committing to specific days and times and there will be no refunds for any missed classes or late cancellations.)

What happens in class?

We will start by testing your single-leg strength relative to your Back Squat, your Deadlift stamina relative to your absolute strength, your 1-arm carry ability, and your upper body pressing and pulling. You will then receive progressive strength work during each class to address your weaknesses based off of your test results.

In addition, we will identify your general movement limitations through mobility and flexibility assessments. Each athlete will receive an individualized “Not for Time” piece to complete as a warm up/cool down for CrossFit group class or during standardized warm-ups to address these limitations through corrective movements, stretches, and holds.

Register Here!

_____________________
Yesterday’s Results Board: Rest Day
In 2017, the Athlete Became the Activist Pacific Standard
Here’s Everything You Need to Know About Counting Macros Athlete Daily

Here are yesterday’s classes after getting their Yule WOD on. Thanks to Coaches Ro and Snickers for making it happen! 

Today’s Schedule

As we emerge from our pie-induced comas, we’ll be running on a modified schedule today.

Class Schedule:
10am CF
11am CF
12pm CF
4:30pm CF
5:30pm CF
5:30pm Short Circuit
6:30pm CF
6:30pm Active Recovery
7:30pm Anti-Gravity
Open Gym Membership: 10am-1pm

Cancelled:
6am, 7am, 8am, 7:30pm, and 8:30pm CrossFit group classes
4:30pm CrossFit Teens
7:30pm Pilates

You can find our full schedule for the upcoming week here!

The 2018 Look, Feel, Perform Better Challenge Checklist

Have you signed up for the Look, Feel Perform Better Challenge yet? It’s one of our biggest and best community events of the year! Complete the following steps by January 5th in order to participate and be eligible for prizes:

• Sign your name on the big list in the community area of the gym.
• Sign up for payment ($30 per month for the three-month program) at the front desk or in the online store.
• 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 2018 LFPB Challenge Entry Form HERE.
  
• Perform the Test WOD (date to be announced) 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 3/28/18 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. (1/7, 1/21, 2/4, 2/18, 3/4, and 3/18).

Question of the Day: Have you done the LFPB Challenge in years past? If so, what healthy habits or lessons stuck with you? 

_____________________
Yesterday’s Results Board: HSPUs / DB SS SL RDL | Row, Wall Balls, Power Cleans
J.R.R. Tolkien Is Our Favorite Father Christmas Atlas Obscura
High Hang Snatch CrossFit Journal

Handstand Push-Up / Dumbbell Split-Stance Single-Leg Romanian Deadlift Superset*

Performance
A1) Tempo (40×1) Handstand Push-Up:
5 x 6-10 reps

Add a few reps to last week. These should all be sub-max sets, adding a deficit if you’re able to. Full range of motion, no AbMats. No crashing or resting on your head! Perform the reps strict if you can. You can kip the concentric if you must, but keep true to the tempo on the eccentric through the full range of motion and do not crash or rest on your head.

A2) Dumbbell Split-Stance Single-Leg RDL:
5 x 6-10 reps

Add weight and/or reps to last week.

Fitness
A1) Tempo (40×1) Seated Dumbbell Press:
5 x 5-8 reps

Add weight and/or reps to last week. Optional: Perform a Kick-Up to the wall with a few second hold immediately after each set of Presses.

A2) Dumbbell Split-Stance Single-Leg RDL:
5 x 6-10 reps

Add weight and/or reps to last week.

*Warm up and then perform a set of Handstand Push-Ups, followed by a set of DB Split-Stance Single-Leg RDLs. Repeat for 5 work sets of each, resting about a minute between movements. The last few reps of each set should be tough, but the goal is no misses.

Post loads/reps to comments.
Exposure 6 of 8

_____________________

For Time:
60/50 Calorie Row
40 Wall Balls
20 Power Cleans 135/95

Post time, Rx, and naughty or nice status to comments.

We have skulls for every holiday!

HOLIDAY SCHEDULE CHANGES

Front Squat + Jerk Complex

5 x (1 Front Squat + 1 Jerk)

Perform 5 sets of the complex, building to heavier than last week.

Post loads to comments.
Exposure 5 of 8

_____________________

Every 2 Minutes for 20 Minutes (10 Sets):
100m Row Sprint

Use the first 2-3 sprints to settle in to an aggressive but maintainable pace throughout the remainder of the workout.

Post times to comments.

Abominable Snowman? Nope, its CFSBK OG Samir C. with a face full of snow while climbing The Cleft on Mount Willard in New Hampshire!  

2017-18 HOLIDAY SCHEDULE