A1) Half Kneeling Filly Press:
3 x 8e @ 3011

The racked kettlebell does not have to increase week to week, but choose a challenging load.
No pause at the bottom but the turnaround should be controlled with little to no “bounce.” Aim to go a little heavier than last week.

A2) Deadlift:
3 x 8 @ 3111

Note the tempo has a 1 second pause on the floor, no touch-and-go. Aim to go a little heavier than last week. 

Post loads to comments.
Week 2 of 6

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Every Minute on the Minute x 12 Minutes:
1) 40 Double-Unders
2) 8 Burpees

Aim for consistent times, with the goal being to complete each minutes work in under :30. Modify the Dubs to Alternating Foot Steps or Singles and the Burpees to No-Push-Up as needed. 

Post work to comments.

Cathy K., one of the 1st place winners of last year’s Challenge, before (left) and after (right)

Last Day to Register for the Look, Feel, Perform Better Challenge!

The 2020 Look, Feel, Perform Better Challenge, our annual 10-week challenge meant as a collective kickstart toward healthier nutrition and recovery habits in the new year, started this week! We hope to help you in making some healthy changes to your diet and lifestyle in the coming months, and encourage you to help one another via community support. In signing up you’ve set an intention to act, and taken a small step toward the work involved to become an even better you during the year ahead. Our goal and sincerest hope is that you will use the challenge for create some structure around developing a few sustainable habits that will become part of your life for the long haul.

If you haven’t signed up yet, there’s still time to climb aboard the Challenge train! Complete the following steps by tonight at midnight to join us in developing healthier habits:

1. Read the Challenge Overview
2. Choose Level 1 or Level 2. Not sure? Choose Level 1. Most of us are Level 1 eaters!
3. Register at the front desk or in the CFSBK Online Store.
4. Sign your name on the big sign up sheet on the side of the fridge at 597 to tell everyone (including you) you’re in!
5. Fill out the Pre-Challenge Entry Form
6. Complete the Capacity WOD (which was programmed on 1/11/20, but can be made up) and record your score or record some other performance metric of your choice.
7. Set up your Tracker  (Be sure to read the instructions. If you have any trouble, please email me or see front desk staff for help!).
8. Join the Facebook Group (search 2020 Look, Feel, Perform Better Challenge) to keep up with LFPB Challenge happenings and helpful discussions.

Active Recovery Cancelled Sunday

This Sunday’s 11am Active Recovery class is cancelled.

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1-Arm Farmer Carry

After a few warm up sets, take an attempt or two at a max load for an unbroken 100′.

Post loads to comments.
Week 2 of 6

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5 Rounds or 20 Minutes:
10 Dual Kettlebell Swings
10 Dual Rack Kettlebell Front Squats
2-4 Ring Bent Arm to Inversions or Skin The Cat
20 Calorie Easy Row (14 Bike/270m Jog)

Build to a challenging set on the kettlebells, same load for both movements. Modify to Inverted Hangs on Rings as needed and/or work on getting upside down comfortably. 

Post work to comments.

More photos from Sunday’s Yoga, Mindfulness, and Intention Setting Workshop can be found on our Flickr account! 

Register for Anti-Gravity Strength!

Struggling with your Pull-Ups? Stuck at the bottom of your Handstand Push-Up? Or do you just want to be able to do some badass weighted Chins? A new cycle Coach Ro‘s acclaimed Anti-Gravity Strength class starts Tuesday, February 4th. This class always (and we mean always) sells out quickly, so get on it!

Each AG Strength class will be an hour-and-a-half long, focusing on the strength and skills needed to improve Pull-Ups and Handstand Push-Ups. This will include a variety of skill exercises, progressions, weighted and strict practice, and other techniques to teach, develop, and perfect your Pull-Up and Handstand Push-Up. This fundamental strength work will carry over into other CrossFit gymnastics movements, including the coveted Muscle-Up. The class meets 2 times per week for 8 weeks according to the schedule below.

Schedule

Tuesday, February 4th to Saturday, March 28th
Tuesdays from 6pm to 7:30pm
Saturdays from 11am to 12:30pm

REGISTER HERE!

Cost and Eligibility

The cost is $160 per month ($320 total plus NY sales tax). This cycle is open to all CFSBK members as well as CrossFitters from other affiliates.

What Happens in a Class?

The first class will begin with an assessment of each individual’s upper body push, pull, and core strength. Once the assessment is completed, each AG Strength class will consist of skill work, strength development, and flexibility training based on your personal needs, weaknesses, and strengths. If a member chooses to do a CrossFit group class on the same day, we recommend doing the skill and strength work from the AG Strength cycle first. Arturo can advise you on this on a case by case basis. Just ask!

Testimonial

“I’ve done 3 cycles of AG Strength and will continue to do so. I’ve made so much progress with this class—not only in things we practice in AGS, but in movements we did not train in AGS but used in regular CrossFit classes. Let me tell you that I was a very poorly skilled person. I decided to take this class because I wanted to do a Pull-Up. That being said, I couldn’t do 5 Pull-Ups with a band. My upper body strength was mediocre at best. And, I didn’t know how to do a Wall Kick-Up, so I wasn’t even considering doing Handstand Push-Ups. The past 24 weeks were full of firsts: I did my first Chin-Up, Wall Kick-Up, Handstand Push-Ups with 3 then 2 then 1 AbMats, and Strict and Kipping Pull-Ups. Those are things we practice in AGS. But since the class focuses on upper body strength, I also improved in a bunch of things we didn’t even practice in class: Toes-to-Bar happened for the first time during the 1st cycle and now I’m able to do Toes-to-Bars in WODs (did 15-12-9-6-3 recently!). I also now can do Dips, Plank for 90+ seconds, Ring Transition + Hold, and many other small things that I was never able to do in classes. So, if you are a beginner, like me, and struggle with some things that seem basic to a lot of people—Toes-to-Bars, Pull-Ups, Push-Ups—I highly recommend this class. Trust Ro, push yourself and stick to the program for 8 weeks and will see mind-blowing results! As we say in Portuguese: se joga!”—Thaisa L.

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A1) Back Squat:
3 x 8 @ 3011

A2)  3-Point Dumbbell Row:
3 x 8 @ 3011

No pause at the bottom but the turnaround should be controlled with little to no “bounce” (or torso movement in the rows). Aim to add a few lbs to last week. 

Post loads to comments.
Week 2 of 6

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3 Rounds for Time:
10 Barbell Supinated Grip Bent Rows 95/65
20 Barbell Front Rack Reverse Lunges 95/65
30 AbMat Sit-Ups

The barbell should be light-medium for you with everything unbroken on the fast end. Aim to keep your torso in a fixed and relatively horizontal position for the rows and minimize momentum.

Post time and Rx to comments.

Thanks to everyone who came out to Sunday’s Yoga, Mindfulness, and Intention Setting Workshop with Sasha Slocombe and Coach Fox! 

See Richard G.’s Brass Band

A1) Close Grip Bench Press:
3 x 8 @ 3011

No pause at the bottom but the turnaround should be controlled with little to no “bounce.” Aim to add a few lbs to last week.

A2) Segmented Deadlift:
3 x 8 @ 3131

Tempo for these is @3131, read as: 1 second pauses at each of the 3 positions (1” > Knee > Mid Thigh) > 1 second at full extension > 3 second eccentric/lowering to the floor > 1 second pause on the floor. Aim to add a few lbs to last week. 

Post loads t0 comments.
Week 2 of 6

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AMRAP 15 Minutes:
6e Single-Arm Dumbbell Hang Power Clean and Push Jerk 50/35
9 Kipping Pull-Ups
12 Push-Ups

The dumbbell should be medium-heavy for you. Modify Pull-Ups to about half volume or to Ring Rows as needed. Modify Push-Ups to about half volume or to knees or elevated as appropriate to complete most rounds in 1-4 sets. Set a pace that you can maintain with consistency for the full 15 minutes. 

Post rounds, reps, and Rx to comments.

Chiropractic and Body Work with Dr. Jason Fidler

Did you know that we have an in-house Chiropractor on the 2nd floor of  597 Degraw? Dr. Jason Fidler is a licensed Chiropractor and holds a doctorate from New York Chiropractic College. Since 2006, Dr. Fidler has held full spine Active Release and Kinesio taping certifications, two very effective and sought-after physical treatment protocols. He has been serving members of CrossFit South Brooklyn and the greater New York City community for over ten years.

Dr. Fidler trained at New York Chiropractic College not just in the art of medicine, but also with CrossFit Level 1 trainers, who eventually opened up CrossFit Asheville in North Carolina. As a member of CFSBK himself, Dr. Fidler is well versed in the functional movements that CrossFitters routinely perform, their commonly associated training injuries (shoulders, hip flexors and wrists) and the most effective methods of treatment.

Dr. Fidler gained critical insight into practice management while working at two highly regarded boutique rehab clinics in NYC. A former collegiate athlete and personal trainer himself, he is a regular physician at many of the NYC endurance races and CrossFit competitions. Additionally, Dr. Fidler has undergone training in Elite Sports Science at the Lake Placid Olympic Facility.

Dr. Fidler also provides a high quality workstation consult to make the repetitive motions of work and daily living activities less traumatic for your body. At his practice, Functional Rehab, Dr. Fidler focuses on your biomechanics in every aspect, to improve the way you move.

Many athletes only turn to chiropractors after they have been injured, but it may be more beneficial to incorporate chiropractic therapy into the weekly training routine. Dr. Fidler offers specialized treatments for CrossFitters, MMA fighters, marathon runners, softball players, and other types of athletes who are constantly on the move.

Book an Appointment

Services provided

Movement Assessment (SFMA)
Posture, Biomechanics & Injury Prevention
Chiropractic Manipulative Therapy
Manual Therapy & Active Release Therapy (ART)
Therapeutic Exercises & Kinesio Taping
Workstation Consults

Check out his website, Functional Rehab, for hours and more information!

Active Recovery Cancelled Sunday

11am Active Recovery is cancelled this Sunday, January 19th.
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3 Position Hang Power Clean:
Every 2:00 Seconds for 7 sets

Aim to work sets across at about 60-75%, with the goal of no misses. Keep these crisp, focusing on timing and speed. Consider sloppy footwork or racking of the bar as misses. If you miss any set you must drop weight.

Post loads to comments.
Week 2 of 6

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4 Rounds or 20 Minutes:
1-2 Rope Climbs/Modified Rope Climbs
2-4 Wall Walks
8 Calorie Bike
16 Alternating No-Push-Up Renegade Rows
:30 Double Kettlebell Weighted Hollow Hold

Post work to comments.

Jay-Star, one of the 3rd place winners of last year’s Challenge. Read about his experience here!

The Challenge Begins Today!

The 2020 Look, Feel, Perform Better Challenge, our annual 10-week challenge meant as a collective kickstart toward healthier nutrition and recovery habits in the new year, starts today! We hope to help you in making some healthy changes to your diet and lifestyle in the coming months, and encourage you to help one another via community support. In signing up you’ve set an intention to act, and taken a small step toward the work involved to become an even better you during the year ahead. Our goal and sincerest hope is that you will use the challenge for create some structure around developing a few sustainable habits that will become part of your life for the long haul.

If you haven’t signed up yet, there’s still time to climb aboard the Challenge train! Complete the following steps by this Friday, January 17th to join us in developing healthier habits:

1. Read the Challenge Overview
2. Choose Level 1 or Level 2. Not sure? Choose Level 1. Most of us are Level 1 eaters!
3. Register at the front desk or in the CFSBK Online Store.
4. Sign your name on the big sign up sheet on the side of the fridge at 597 to tell everyone (including you) you’re in!
5. Fill out the Pre-Challenge Entry Form
6. Complete the Capacity WOD (which was programmed on 1/11/20, but can be made up) and record your score or record some other performance metric of your choice.
7. Set up your Tracker  (Be sure to read the instructions. If you have any trouble, please email me or see front desk staff for help!).
8. Join the Facebook Group (search 2020 Look, Feel, Perform Better Challenge) to keep up with LFPB Challenge happenings and helpful discussions.

Again, even if you haven’t signed up yet, you still have until this Friday!

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