Snatch Complex

Fitness
Every 2 Minutes x 5 Sets:
Snatch Deadlift + Mid-Hang Power Snatch + Overhead Squat

Build to a heavy load for the day.

Performance
Every 2 Minutes x 5 Sets:
2 Position Snatch (Mid Hang > Below The Knee)

Build to a heavy load for the day. 

Post loads to comments.
Week 4 of 6

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30 Minutes or 5 Rounds for Quality:
270m Jog
5 Snatch Sots Presses
10/10/10 Wall Balls
:30 Side Plank Left
10/10/10 Russian Kettlebell Swings
:30 Side Plank Right

To be completed using nasal breathing only. Work at a sustainable pace throughout, resting 10 to 20 seconds between movements as needed to maintain that pace. For the Snatch Sots Presses, add a small amount of weight if you can, or modify to a single-arm dumbbell version as needed. For the Wall Balls and Russian Kettlebell Swings, you’ll perform a set of 10 reps, pause and take 3-5 deep “ribs down” breaths before repeating twice more. Choose a load/height on the wall ball and kettlebell that you can handle well.

Post work to comments.

Fight Gone Bad Leaderboards and Career Transition Workshop (T-Minus 12 Days!)

With just 12 short days to go until Fight Gone Bad 2019, we’re just shy of $7,000 raised for the Sunrise Movement. There’s still lots of time to send out your personalized version of the email template we recently posted. You might include the stirring speech Greta Thunberg gave to the UN yesterday!

Congrats to those teams and individually topping our leaderboards on CrowdRise. Below are our top fundraisers from both the individual and team divisions:

Top 3 Teams:

1. You’re the WOD That I Want: $2,800
2. Bob’s Burpees: $2,020
3. The AMRAPs Family: $1,465

Top 3 Individuals:

1. Charles S.: $2,700
2. Mike I.: $1,625
3. Katherine D.: $1,440

From the looks of it, we’ll see some awesome costumes this year!

On October 5th from 4pm to 7pm (right after Fight Gone Bad), Nancy G. will host a Career Transition Workshop limited to 8 participants, and 100% of your tax-deductible $100 contribution will go to the Sunrise Movement. We’ll have more info and a sign-up link very soon, so put it on your calendar!

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Naomi Klein: We Are Sleepwalking toward Apocalypse JSTOR Daily
How Vitamins Enabled America’s Processed Food Revolution The Atlantic

Single Leg Romanian Deadlift / Push Press Superset

A1) Rear Foot Elevated Single Leg Dumbbell Romanian Deadlift
3 x 6-8 @ 4111

As shown in the video but with two dumbbells. Start light enough to use the prescribed tempo and to build in load over the next 3 weeks.

A2) Barbell Push Press:
3 x 3-5 @ 41X1 

The bar should not be crashing back to the rack position. You should still able to use the prescribed tempo and to build in load over the next 3 weeks.

Sumo Deadlift

3 x 3-5 @4111

Use a double overhand grip and control the tempo, using a switch grip only if you need it. Hook grip is preferred. You should still able to use the prescribed tempo and to build in load over the next 3 weeks. Here’s a useful demo video. 

Post loads to comments.
Week 4 of 6

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Cash Out

Tabata Hollow Hold or L-Sit

Post work to comments.

Photo by Robert C. 

Fight Gone Bad Fundraising Update and Tips

We’re less than TWO WEEKS away from Fight Gone Bad 2019, and so far CFSBKers have raised $6,195 for the Sunrise Movement. That’s amazing, but we still have quite a ways to go before we reach our $20,000 goal. Even if you’re not taking part in the event, you can go HERE to donate to your favorite team

Have you started fundraising yet? We’ve included some fundraising tips below to get you started, adapted from Convio. Below you’ll also find some info about the Sunrise Movement that you can send to your potential donors.

Tip #1: Start early. The sooner you start asking for donations, the more money you will raise.

Tip #2: Set a challenging but attainable goal. Your fundraising goal should be a stretch, but doable. If you are getting close to your goal, then raise it so people continue to donate.

Tip #3: Contact everyone you know. Start with your email address book, then your regular address book and member lists from clubs you belong to. You’ll be surprised who gives!

Tip #4: Customize your emails. Make the email template we posted last week yours! Include a personal story—why you’re raising money, why it’s important to you, and where the money goes.

Tip #5: Create an email schedule and stick to it. Set dates to send a first email announcing your participation, a second email asking for donations, an update email, and a ‘last chance’ email.

Tip #6: Ask, ask, and ask again. People can only make a donation if you give them the opportunity. Don’t be shy about asking more than once. People need to be reminded!

Tip #7: Add social media to the mix. Use Facebook, Instagram, or LinkedIn to update friends on your fundraising and provide a direct link to your fundraising webpage.

Tip #8: Get creative. Add the URL for your fundraising webpage to your email signature. Hold an auction. Throw a party!

Tip #9: Stay focused. Remind yourself of why you are participating in the event, and how the money you will raise will help others. Turn to other fundraisers for inspiration and ideas.

Tip #10: Send a personalized thank you. After you’ve completed your fundraising, send your results to donors and thank them again for their help. You might need their support again next year!

The Sunrise Movement is building an army of young people to make climate change an urgent priority across America, end the corrupting influence of fossil fuel executives on our politics, and elect leaders who stand up for the health and wellbeing of all people.

This is a group of ordinary young people who are scared about what the climate crisis means for the people and places we love. We are gathering in classrooms, living rooms, and worship halls across the country. Everyone has a role to play. Public opinion is already with us – if we unite by the millions we can turn this into political power and reclaim our democracy.

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The 2020 Open CrossFit
Why Are You Chasing PRs and Personal Bests Breaking Muscle

Pull-Up Clusters

4 x 5/3/2

In this format you’ll perform a set of 5 Pull-Ups, rest 20-30 seconds, then perform a set of 3 Pull-Ups, rest 20-30 seconds, and finally perform a set of 2 Pull-Ups. Rest 1:30 – 2:00 between “clusters.” Use a load or level of assistance that is, more challenging than last week but still allows you to perform at least 6+ quality reps. Modify to challenging Ring Rows as needed.

Post work to comments.
Week 3 of 6

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For Time:
100 Double-Unders
9 Overhead Squats 135/95
9 Muscle-Ups
75 Double-Unders
6 Overhead Squats
6 Muscle-Ups
50 Double-Unders
3 Overhead Squats
3 Muscle-Ups

Modify the Dubs to Alternating Foot Steps or 2x Singles as needed. The Overhead Squats should be medium-heavy for you and unbroken on the fast end. Squat Snatches count as reps. Modify volume on the Muscle-Ups if you can do them but 18 reps in this context is a lot for you. Alternately, sub 2x Ring Dips or Push-Ups  instead as a lower skill/similar intensity movement. 

Post time and Rx to comments.

Upcoming Wim Hof Method Workshops 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. This time around we’re offering two different seminars, a full Fundamentals Workshop on October 19th and a 2-hour session on October 26th for those who have already taken the Fundamentals seminar.

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.

Dates, Times, and Pricing

Fundamentals Workshop
Saturday, October 19th from 4:00pm to 8:00pm
Price: $125

Register Here!

2-Hour Breathwork and Ice Bath
Saturday, October 26th from 3:30pm to 5:30pm
Price: $45

Register Here! 

Who are these workshops for?

These workshops are suitable for everyone, but do 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

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Collagen in Your Coffee? The Conversation
10-Year Affiliate Summit: What to Expect Morning Chalk Up

Partner Metcons

AMRAP 15:00:
30 Deadlifts 225/155
30 Box Jumps 24/20

Partners may break up the reps however desired. Barbell load should be medium-heavy for you, something you could perform a set of 12+ reps with.

Rest 5:00, then…

AMRAP 15:00:
30 Calorie Row
15 Handstand Push-Ups

Partners may break up the reps however desired. Strict or Kipping Handstand Push-Ups are okay, as is scaling range of motion to up to 1 AbMat. Modify the volume or to Wall Walks or Heavy Dumbbell Push Presses (1:1) as needed. 

Post rounds, reps, Rx, and partner to comments.
Week 3 of 6

This Week at CFSBK in Review

1. Fight Gone Bad fundraising is officially underway! This week we provided an email template you can use to get started. Stay tuned next week for some additional tips.

2. Thursday was CFSBK’s 12th anniversary! WOW. In case you missed it, here’s a special video message from Coach David to our members and staff on this occasion.

3. 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. This time around we’re offering two different seminars, a full Fundamentals Workshop on October 19th and a 2-hour session on October 26th for those who have already taken the Fundamentals seminar. Head over to Wednesday’s post for more info!

4. Registration for our new cycles of Starting Strength program opened on Tuesday. There are still some spots left in a couple of cycles. Go HERE to get stronger!

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

6. Thanks to everyone who came out to the Mario Kart tournament last night! 

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What Makes Ambition Come and Go? NY Mag
Diversify Your Strength Portfolio Breaking Muscle

Front Squat

3 x 3-5 @ 4211

Heavier than last week. No grinding. 

Post loads to comments.
Week 3 of 6

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2 Rounds
In 6 Minutes:
800m Run

Then…

AMRAP in remaining time:
2, 4, 6, 8, 10, 12…
Dumbbell Hang Squat Cleans 40/25
Burpees

Rest 4 minutes between rounds. Work at a repeatable pace and aim to score similarly to within a few seconds on the runs and reps on both pieces. Intended run times are between 3:00 to a little over 4:00, modify the distance as needed to 550m. The dumbbells should be medium-heavy for you, unbroken through about the round of 8 or beyond. 

Post work and Rx to comments.

Tonight: Mario Kart Tournament at CFSBK!

Get ready! Tonight starting at 7:45pm, we are hosting a Mario Kart tournament. Relive your college years, childhood, adolescence, infancy, adulthood, or whatever the case may be. We’ll be playing on the BIG SCREEN in 597.

About a week before, we’ll going to set up a practice station by the couches. For the main event, you’ll choose from 1 of the following classic Nintendo characters:

• Mario
• Luigi
• Princess Peach
• Toad
• Yoshi
• Donkey Kong
• Wario
• Bowser

Please leave a comment on the event page to let us know who you’d like to play as!

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Fight or Flight May Be in Our Bones Scientific American
Katrin Davidsdottir to Speak at ESPN W Summit Morning Chalk Up