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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Front Squat:
3 x 8 @ 3011

No pause at the bottom but the turnaround should be controlled with little to no “bounce.”

Chin-Up:
3 x 8 @ 3011

No pause at the bottom but the turnaround should be controlled with little to no “bounce.” Add resistance or use band assistance that allows you to perform the reps at the prescribed tempo. As an alternative, perform Tall Kneeling Band Pulldowns. Keep your neck neutral and avoid “chinning” yourself over the bar. Instead, keep the focus on the lats by pulling the elbows back and down toward the hips. The cue to “pull the bar/band to your sternum” may be helpful here.

Post loads to comments.
Week 1 of 6

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3 Rounds for Time:
15 Power Cleans 135/95
50 Double-Unders

The bar should be medium heavy for you, something you could do at least a few touch and go reps with.  Modify the Dubs to Alternating Foot Steps or 2x Singles as needed. 

Post time and Rx to comments.

This Week at CFSBK in Review

1. Join Sasha Slocombe and CFSBK Coach Chris Fox TONIGHT from 7pm – 8:30pm and start off 2020 with intention. By developing a connection between the body and breath, you’ll be able to come back to the breath when difficult times arise whether in yoga, CrossFit, or life. Intention setting is more than making resolutions, more than wishing and hoping for things to change. What do you actually need to do to get there? What can you realistically do today that moves you closer to where you want to be? You’ll set an intention for action as you move forward into the coming year and beyond. Head over to the event page to learn more.

2. This workshop coincides with the start of 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. In other words, the Challenge starts TODAY. What are you waiting for? Sign up HERE!

3. Our new 6-week training cycle kicked off this week! Check out Monday’s post to find out what you can expect in our CrossFit group classes into February.

4. On Tuesday, we caught you up on CFSBKer Captain Kurt Jamora’s work with CrossFit 11th Parallel in Somalia. Kurt will be back at the gym at the end of January. Be sure to give him a warm welcome home when you see him!

5. Tom Shpetner (who you may know as one of our grillmasters) is quoted in this Town & Country article on the best foods to pair with champagne. Now you know who to ask about wine!

6. Emily Asher (who you may have seen performing at our recent CFSBK Art Show) is recording an album next month and is doing a crowdfunding campaign for it. Her band Emily Asher’s Garden Party plans to make a new album of hot jazz and songs inspired by the Southern Sun. The funding period starts now and ends on February 9th at 8pm EST. Go HERE to support a CFSBK musician!

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3 Rounds for Time:
15 Overhead Squats 95/65
15 Lateral Burpees Over The Bar

The barbell should be light-medium, unbroken on the fast end.

Rest 5 minutes, then..

3 Rounds for Time:
15 Dumbbell Thrusters 35/20
15 Russian Kettlebell Swings 24/16kg

The dumbbells should be light-medium, unbroken on the fast end.

Rest 5 minutes, then…

3 Rounds for Time:
15 Pull-Ups
25 AbMat Sit-Ups

Modify volume on the Pull-Ups or to Ring Rows as needed.

Post times and Rx to comments.

Be sure to check out Aaron W.’s photoset of our last class of 2019! 

This Weekend at CFSBK: New Year, New Intentions!

There are a couple of big things happening at the gym this weekend, and of course we’re here to keep you updated. Here’s what’s up!

• Join Sasha Slocombe and CFSBK Coach Chris Fox from 7pm – 8:30pm this Sunday, January 12th and start off 2020 with intention. By developing a connection between the body and breath, you’ll be able to come back to the breath when difficult times arise whether in yoga, CrossFit, or life. Intention setting is more than making resolutions, more than wishing and hoping for things to change. What do you actually need to do to get there? What can you realistically do today that moves you closer to where you want to be? You’ll set an intention for action as you move forward into the coming year and beyond. Head over to the event page to learn more.
• This workshop coincides with the start of 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. What are you waiting for? Sign up HERE!

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Unscripted with Sara Sigmundsdottir Morning Chalk Up
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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.”

A2) Deadlift:
3 x 8 @ 3111

Note the tempo has a 1 second pause on the floor, no touch-and-go.

Post loads to comments.
Week 1 of 6

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AMRAP 9 Minutes:
12 Burpee-Box Jumps 24/20
12 Toes-to-Bars

Bias jumping to a lower box rather than stepping to a higher box as needed. Modify the Toes-to-Bars to Hanging Leg or Knee Raises or 2 x Sit-Ups as appropriate. 

Post rounds, reps, and Rx to comments.

Sunday: Yoga, Mindfulness, and Intention Setting Workshop

Join Sasha Slocombe and CFSBK Coach Chris Fox from 7pm – 8:30pm this Sunday, January 12th and start off 2020 with intention. By developing a connection between the body and breath, you’ll be able to come back to the breath when difficult times arise whether in yoga, CrossFit, or life. We’ll begin with a yoga flow – accessible to all levels of experience – before moving into breathwork, learning a few simple ways to work with your breath which can help bring you back to balance whenever and wherever you need it. We’ll also learn a simple full body relaxation technique that takes only moments and can be a very useful tool to have during times of stress or indecision.

Intention setting is more than making resolutions, more than wishing and hoping for things to change. What do you actually need to do to get there? What can you realistically do today that moves you closer to where you want to be? You’ll set an intention for action as you move forward into the coming year and beyond. Resolutions tend to be flimsy and negative, focusing on outcomes like “lose 10 lb.,” vague notions like “get in shape,” or things you want to stop doing like “eating carbs.” Today (and everyday) is an opportunity to ask yourself, “What do I want to have happen, and what steps must I take to get there?” Quit “shoulding” on yourself and start doing.

We’ll be meditating on a time when you were successful at overcoming an obstacle, no matter how small, and what practices helped you to do so. You’ll identify a goal for the future and begin to clarify for yourself not only how to get here but why it matters to you.

Please bring a yoga mat and writing materials of your own if you have them. We’ll have some mats to borrow as well, but likely not enough for everyone 🙂

This community workshop is free and open to all members and non-members with a suggested $20 donation.

Register Here!

This workshop will coincide with the start of the Look, Feel, Perform Better Challenge, our yearly challenge meant as a collective kickstart toward healthier nutrition and recovery habits. It starts in just 3 days! Go over to the LFPB Challenge page to learn more and sign up!

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Small Increases in Physical Activity Can Make a Big Difference The Conversation
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