Toes-to-Bar Skill Work

Option A:
5-7 Unbroken Toes-to-Bar Every 90 Seconds x 7 sets

Option B:
Practice Kipping Toes-to-Bar, Hanging Leg Raises, or Hanging Knee Raises for 10 minutes

The drills found in this video can be helpful if you have the strength to do some strict reps but have difficulty maintaining the rhythm of the kip. 

Post work to comments.

Rear Foot Elevated Dumbbell Split Squat

3 x 8e

Use a “faster up-slower down” tempo. Heavier than last week. Here’s a useful video!

Front Squat

Heavy 3

Use a “faster up-slower down” tempo. One work set. NOT a 3RM. Go by feel and leave 1-2 reps in the tank.

Post loads to comments.
Week 4 of 6

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Cash Out:
12-10-8-6
Dumbbell Lying Triceps Extensions

Rest 1:00 between sets. 

Post work to comments.

Saturday, August 17th: Wim Hof Method Fundamentals Workshop at CFSBK

Put yourself in the expert hands of a certified Wim Hof Method Instructor to learn the 3 pillars of the Wim Hof Method: Breathing Technique, Cold Exposure, and Commitment. Find out how you can utilize oxygen and cold exposure to optimize body & mind, and learn about the underlying physiology. The first workshop we hosted back in March was such a success, so we’re bringing the Wim Hof Method team in May!

The intimate quality allows for ample personal attention, and feedback tailored to your specific situation. Whether you are looking to improve mental or physical performance, relieve symptoms related to an illness, or are just curious to find out what the Wim Hof Method is all about— a WHM workshop offers something for everyone.

The program generally kicks off with an introduction to the Wim Hof Method, and always includes a breathing session and an (optional) ice bath. At the end there is ample room for reflection, and the Instructor is there to answer questions throughout the workshop. (Wim Hof will NOT be at the workshop.)

Instructors have their own specializations, and there is some variation across the individual workshops. A detailed overview of the day is sent out upon registration.

If you have no prior experience with cold exposure, we recommend you finish your showers cold in the days leading up to the workshop. This may be overwhelming at first, but just try to relax, focus on your breath, and bring it into a controlled, steady rhythm.

Date, Time, and Pricing

Saturday, August 17th from 4:00pm to 8:00pm
Price: $125

Register Here!

Who is this workshop for?

This workshop is suitable for everyone, but does require a basic level of health. Out of precaution, we advise against participation during pregnancy, or if you are epileptic. People with cardiovascular issues, or any other serious health conditions should always consult a medical professional before starting the Wim Hof Method.

What to Bring

• Warm comfy clothes
• Yoga mat (CFSBK has plenty you can borrow!)
• Bathing suit and towel (if ice bath bound)
• Open minds and hearts

News and Notes

• 11am Active Recovery is cancelled this Saturday, August 17th and Sunday, August 18th. 
• We are hosting a potluck at Prospect Park this Saturday, August 17th from 2 to 4pm. We would love to see you there with your families, friends, and a few snacks or dishes to pass around and share! Details can be found on the event page.

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Our Brains Tell Stories So We Can Live Nautilus
5 Exercises to Improve Your Deadlift Breaking Muscle

Dumbbell Press / Pull-Up Superset

A1) Seated Dumbbell Press:
3 x 8-10

A2) Strict Pull-Ups:
3 x 8-10

Use a “faster up-slower down” tempo. Add weight and/or reps to last week. Use band assist, partner assist, or add weight to the Pull-Ups as needed. 

Post work to comments.
Week 3 of 6

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AMRAP 10 Minutes:
75 Double-Unders
25 Russian Kettlebell Swings 24/16kg
7e Single-Arm Dumbbell Push Press 50/35

Modify the Dubs to Alternating Foot Steps or 2x Singles as needed. 

Post round, reps, and Rx to comments.

Eat, Pray, Gainz: Coconut Red Lentil Curry

By Whitney Hubbard

Editor’s Note: Everyone loved the recipe we posted last Sunday, so we’re dipping into the archives to bring you another tasty treat. Meal prepping today? Make this and tell us how it went in the comments! This recipe was originally posted on 5.16.17.

Our latest installment of “Eat, Pray, Gainz” comes from a guest chef… Coach Whit! This vegan recipe makes 6-10 servings, depending on how much you eat! Taken as 8 servings, they’ll each be about 225 calories with 14 grams of protein, 5 grams of fat, and 27 grams of carbohydrate (10g fiber). See hacks below for how to up the protein on this one.

Ingredients:

• 3 medium carrots
• 5 celery stalks
• 1 onion
• Olive oil
• 1-2 tbsp red curry paste (I use Maesri brand)
• 28 oz can diced tomatoes
• 15 oz can light coconut milk
• 1-3 cups water
• 14 oz red lentils (can work with anywhere from 12-16 oz, but macros listed for 14)

Prep:

• Chop carrots into half moons, relatively thin
• Slice celery stalks down center and roughly chop
• Chop onion
• Rinse the lentils and pick over for small stones

Instructions:

• Heat olive oil in a large pot. Add onion and cook over medium-high heat until starting to soften, 3-5 minutes.
• Add celery and carrot and allow to cook 8-10 min, stirring occasionally so nothing burns.
• Add 1-2 tbsp red curry paste and stir to combine… more = spicier.
• Add the tomatoes, coconut milk, and at least 1 cup of water, then add lentils.
• Bring to a boil, then reduce heat to simmer until lentils are very soft, about 20-30 min. Stir occasionally to make sure the bottom isn’t burning.
• You made want to add up to 1 cup of additional water if it’s getting very thick but the lentils aren’t soft, yet.
• Optional to add salt and pepper to taste. The curry has great flavor on it’s own!

Hacks!

• You can add other spices to make this more exciting, but the red curry paste pictured is more than enough flavor for me. Last time I added a few teaspoons of turmeric… delicious!
• Bump up the protein by adding your favorite source! I love this as breakfast with eggs on top or for lunch/dinner with a big dollop of greek yogurt or handful of shrimp. I’ve heard chicken is also great…
• To bump up the carbs post-workout, just heap the lentils over a serving of rice or quinoa.
• Fancy garnish ideas chopped scallions and chopped peanuts work well, or use sliced avocado if you need to bump up your fat (or use full fat coconut milk).
• I make a big pot of this on Sunday and have enough for a whole week for two people. It’s a great recipe if you have multiple mouths to feed or want to share with friends. If you don’t think you’ll want 8 servings, simply cut the recipe in half OR freeze half in ziplock bags until you’re ready for more!

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CrossFit Games 2019; That’s a Wrap Morning Chalk Up
How “Carpe Diem” Got Lost in Translation JSTOR Daily

Partner Metcon

In teams of 2, with one partner working at a time, complete the following for time:
50 Burpees
50 Thrusters 115/80
50 Chest-to-Bar Pull-Ups
50 Power Snatches 115/80
50 Burpees
50 Power Cleans 115/80

Partners divide the work however desired. The barbell is one load throughout and should be medium heavy for you, with either the Thrusters or the Power Snatches being the limiter. Modify the Pull-Ups to band or leg assisted as needed. 

Post time, Rx, and partner to comments.

Here’s a fun and informative Saturday watch. It’s 4-time champion Mat Fraser talking to Rory McKernan about the 2019 CrossFit Games. There were lots of interesting comments on the blog regarding the Games this week, so let us know what you think about the interview! 

This Week at CFSBK in Review

1. Katherine Akiko Day is our August Athlete of the Month. Head over to Monday’s post to read her interview. Congrats, Katherine!

2. We’re just 4 weeks away from the 2019 Iron Maidens Raw Open, our annual women-only powerlifting meet. This year, our goal is to raise $30,000 to continue supporting students at Bronx-based Grace Outreach. After this week, we’re now at $3,381 raised. Donate to your favorite lifter(s) here!

3. We’d love your help with Iron Maidens 2019! There are a variety of ways to get involved. Fill out this volunteer form to learn more and share your availability.

4. Missing something? Maybe a bike helmet or some snazzy shoes? 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 couple of weeks.

5. Put yourself in the expert hands of a certified Wim Hof Method Instructor to learn the 3 pillars of the Wim Hof Method: Breathing Technique, Cold Exposure, and Commitment. Find out how you can utilize oxygen and cold exposure to optimize body & mind, and learn about the underlying physiology. Our previous workshops were a big success, so we’re bringing the Wim Hof Method team back on August 17th!

6. We are hosting a potluck at Prospect Park next Saturday, August 17th from 2 to 4pm. We would love to see you there with your families, friends, and a few snacks or dishes to pass around and share! Details can be found on the event page.

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The Secret to Better Performance? Restful Sleep. Outside
A Vacation’s Worth of Simple, Effective Workouts Breaking Muscle

Deadlift

3 x 5

Sets across, heavier than last week. Use a double overhand grip and a load that you could perform comfortably for 6 reps. Touch-and-go is okay, but aim to do these unbelted if you can.

Post loads to comments.
Week 3 of 6

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30 Minutes for Quality:
550m Jog
10 Alternating Turkish Get-Ups
5 Ring Dips

Rotate through the movements at a low intensity/aerobic pace. If you wear a heart rate monitoring device then aim to say below about 150 bpm. Otherwise, you should be able to breathe through your nose the entire time and/or hold a conversational pace. Use Dumbbells or Kettlebells for the Turkish Get-Ups. Use rings, Matador, or boxes for the Dips. If you can do 5 Strict Ring Dips and want to practice kipping them, then feel free to do so.

Post work to comments.

Next Saturday: Prospect Park Potluck!

We are hosting a potluck at Prospect Park Saturday, August 17th from 2 to 4pm. We would love to see you there with your families, friends, and a few snacks or dishes to pass around and share! We’ll bring a few games to play, but if you have any of your own that you are particularly fond of, feel free to bring them along as well! We had a GREAT turn out at our last picnic so don’t miss out! Come meet more members of your community and enjoy an afternoon in the park with us! What better way to spend a Saturday?

We’ll be on the hill behind the Picnic House (most easily accessible via the 5th Street/Litchfield Villa entrance). Bring a dish, drink, or game to play. Friends, family, and dogs are welcomed, as always. We can’t wait to see you there!

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What Is The Aerobic Threshold? Strength Matters
Fighting for Our Lives The Players’ Tribune (video)

Power Snatch

Every 2 Minutes for 6 Sets:
Power Snatch

Work sets across at a moderate load, around 70-80% of your best Power Snatch. Focus on speed, timing, and proper footwork, keeping the load low enough to move as perfectly as possible.

Post loads to comments.
Week 3 of 6

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For Time:
50-40-30-20-10 Double-Unders
20-16-12-8-4 Burpee Box Jumps 24/20
5-4-3-2-1 Bar Muscle-Ups

Modify Dubs to Alternating Foot Steps or 2x Singles and Bar Muscle-Ups to 2x Chest-to-Bars/Chin-over-Bar or 2x Ring Rows as needed. There is a 20 minute time cap on this workout.

Post time and Rx to comments.

What’s that Pumping Iron-style machine in the back left corner of 608? In this all-new vid, Coach David demonstrates a few ways you can work the Freemotion Dual Cable Cross into your training. Give it a try today! 

The Iron Maidens Raw Open: Call for Volunteers!

We’re just a month away from the 2019 Iron Maidens Raw Open, our annual women-only powerlifting meet. Competitors will test their 1-rep maxes in an all-women environment of badassery. Mark your calendars! It’s one of our biggest and best events of the year.

We’d love your help on this very fun day! There are a variety of ways to get involved. Fill out this volunteer form to learn more and share your availability. Check out photos from last year’s event to get a sense of what it’s all about.

This year, our goal is to raise $30,000 to continue supporting students at Bronx-based Grace Outreach. After Tuesday’s post, we’re now at $2,431 raised. Donate to your favorite lifter(s) here!

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How Much Money Did Athletes Win at the CrossFit Games? Boxrox
Strength and Its Derivatives Starting Strength