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

Farmer Carry

30 Seconds x 1-2 Sets

After a few warm ups, perform a heavy carry for 30 seconds without putting the weight down. Go heavier than past week, if possible. The goal is to progress toward body weight in each arm for 30 seconds.

Post loads to comments.
Week 3 of 6

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Every Minute on the Minute x 16:
12 Wall Balls
12 No-Push-Up Renegade Rows

Use a heavier ball and/or higher target than usual for Wall Balls and go heavy on the Rows. 

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

• 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.
• 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. Check out photos from last year’s event to get a sense of what it’s all about.

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The Fundamental Link Between Body Weight and the Immune System The Atlantic
Why You Should Visit a Farm This Summer JSTOR Daily

Power Clean

In 10:00, work up to a heavy but perfect Power Clean for the day.

Post loads to comments.
Week 3 of 6

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2 Rounds…

In 10:00:
5:00 Bike/Row for Calories

Then, in remaining time, rounds of…

3 Power Cleans @75-80% of today’s heavy single (performed as singles with 15-20 seconds of rest between reps, not touch-and-go)
3 Wall Walks (or 24 Alternating Shoulder Taps from a Pike Position)
:30 Hollow Hold

Rest 5 minutes

Work at a sustainable and repeatable pace, just slightly above conversational. Shoot for consistent scores for the bike/row and rounds completed on both intervals. Walk or stretch during the rest period. You should not feel wrecked after either piece. 

Post work to comments.

Iron Maidens and the Stay Strong Scholarship

You probably know that The Iron Maidens Raw Open, a women-only powerlifting meet slated for Saturday, September 7th, is one of our most anticipated events of the year. 60 women, from CFSBK and beyond, will test their strength at Back Squat, Bench Press, and Deadlift. You won’t want to miss it. Save the date!

For the 4th year in a row, Iron Maidens lifters will raise funds for the Stay Strong Scholarship, which supports students at Bronx-based Grace Outreach.

Why should you support the Stay Strong Scholarship? Here’s a message from CFSBK’s very own Danae McLeod, Executive Director of Grace Outreach:

Four years ago we created the Stay Strong Scholarship to support undocumented women who couldn’t afford to go to college. We had no idea that immigration would become one of the most contested political topics in the news. We just wanted to support DREAMers and undocumented young women who had come to the U.S. as children and they weren’t eligible for financial aid to pursue their dreams and go to college.

Over the past 4 years, Iron Maidens competitors have raised over $90,000 to send women to college. We have graduated four students with Associate Degrees and our first student to complete a Bachelor’s degree graduated this May from Lehman College!

We are currently supporting six students making their way through college. Three are at Hostos Community College, Bronx Community College, and Borough of Manhattan Community College and three have moved on to bachelor’s degree programs at Lehman and John Jay Colleges.

Your efforts have made these degrees possible! By participating in fundraising for the Stay Strong Scholarship you are contributing to positive change in the lives of women. I hope that as you’re training this year for the Iron Maidens Raw Open you will put aside some time to fundraise for the Stay Strong Scholarship.

This year, our goal is to raise $30,000 to continue supporting these students. Right now we’re at $1,551 raised. Can you help us get there?

Show some love by donating to your favorite lifter(s) through the 2019 Crowdrise campaign here!

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Mat Fraser, Tia-Clair Toomey Win the 2019 CrossFit Games BarBend
The Training Secrets of a Top CrossFit Coach Outside

Barbell Front Rack Step-Ups

3 x 8e

Use a “faster up-slower down” tempo. Heavier than last week.

Back 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 3 of 6

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Cash Out

4 Sets: 
:30 Biceps Curls (Max Reps)
:30 Rest

Choose a load that you can perform 15-20 reps at.

Post work to comments.

August Athlete of the Month: Katherine Akiko Day

As told to Chris Fox

When and why did you begin your journey at CrossFit South Brooklyn? What were you doing fitness-wise prior to that?

In the fall of 2015, I found myself in a job with a heinous, bullying boss named Richard. The situation was new for me and I didn’t yet have the tools to cope. Eventually I reached a threshold of toxic stres,s and it led me to both therapy and Crossfit (thanks, Richard!). My boyfriend at the time asked if I would try CFSBK with him, and I was so desperate for anything different that I jumped in headfirst. All I knew was that what I was doing wasn’t working. Man, I am so grateful that I walked into this gym.

We’re glad you decided to give it a shot, too! What were your initial impressions of CFSBK’s environment?

I’ve always been small and skinny—”blessed”—with a fast metabolism that for years made me fearful of regular exercise and potential weight loss. In grad school, with the long hours, stress and boredom of eating out I was chronically below a healthy weight. More significantly it gave me a fixed mindset about my body: its appearance and abilities. So I was pretty intimidated to walk into CFSBK; I think part of me was expecting everyone to question why someone who looked like me was there at all. Instead I felt remarkably unremarkable. I was immediately treated as though I belonged here. Amazingly I also ran into two former classmates my first day: Linda Hutsal from highschool and Mary Mazilo from college!

What a small world! What’s your “athletic” background? 

I did gymnastics pretty seriously until around middle school. The uneven bars were my favorite! Then I did pretty much nothing until learning yoga in college. I’ve never considered myself an “athlete,” so I’m pretty stoked to be Athlete of the Month. It feels like it is sealing the deal on a huge shift in mindset for me.

That’s so awesome to hear. We strive to create a safe, effective, inclusive, and (hopefully) fun training environment for every level of “athlete.” Where did you grow up?

I grew up in South Jersey with my parents and older brother, Dave, who now lives in Hawaii. He was always very athletic, and the story I told myself was that I was the opposite. Interestingly we both started doing CrossFit separately at around the same time, miles away from each other, and only found out after the fact! Now it’s a major shared interest and we love to swap tips, look at lifting videos, and go to class together during visits.

As evidenced by the awesome (and CrossFit requisite) handstand pic above. How’d you end up in Brooklyn?

I am a set designer for film and television, so I came here for work, really. Manhattan and Queens don’t suit my temperament but Brooklyn feels like home.

How do you spend your time outside the gym? 

I have been involved in my union working on harassment policy, paid leave, and open communication between the Locals. I’m working on starting an outreach program to expose underrepresented young people to the jobs in our industry. And, I also love hanging out with my large dog and little cat, who are best buds.

What are your hobbies other than CrossFit?

The CFSBK Art Show was actually a big mover in my artistic life. I developed a perfectionist mindset and anyone who suffers from that knows that it is debilitating, especially for creativity. I had mostly stopped art for my own pleasure until I decided to show some work at the Art Show, and I have participated every year since! The show has helped motivate me to just make art and share it, without attaching judgement to it.

I also learned how to surf a few years ago because the idea terrified me. All of these things are linked together with my general growth since I started at CFSBK.

If you could place an ad in the NYC subway system, or on a huge billboard in Brooklyn that people would see every day, what would it say?

Be brave.

What were your initial goals in the gym, and what are you working on now? What did you struggle with at first or what are you most proud of for improving? And how has CrossFit changed you?

As I said, I grew up with a fixed mindset and I quickly discovered in therapy that this was a major factor contributing to my stress at work. I didn’t realize it at the time, but joining CFSBK would be the active component to my work in therapy! My biggest struggle was feeling like I had to be perfect at something before even doing it, especially in front of others. Every time I went to a CrossFit class, I was out of my element, doing something I’d never done before, in front of other people. And nothing bad happened! And then you do it again. CFSBK has helped me to foster a growth mindset and to change the way I see myself and my abilities. Getting strong and fit and doing fun stuff with my friends who are also striving for betterment is icing on the cake.

“And then you do it again” pretty well sums of the process for improvement in any area. Nice job! Do you participate in any special programs at CFSBK?

Currently addicted to Anti-Gravity Strength! Also big shout out to Coach Keith for personal training and remote programming to help me with more focused goals.

What piece of advice would you offer to someone just starting Crossfit?

Be brave!

Something that so many of us struggle trying to do a little more of. Thanks for the inspiration! What keeps you coming back to CFSBK?

I mean, after everything I’ve just told you, isn’t it obvious?

Ha! I suppose it is. Last question then… what qualities are important to you for a future Athlete of the Month?

Striving courageously for personal betterment and lifting others up in the process with positivity, passion and joy.

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Exercising After C-Section Girls Gone Strong
When New Yorkers Were Menaced By Banana Peels Atlas Obscura

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 load 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 2 of 6

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3 Rounds for Time:
35 Sit-Ups
45 Squats
550m Run 

Post time and Rx to comments.

Eat, Pray, Gainz: Yellow Vegetable Curry with Steamed Cod

By Chris Fox
Originally posted on 8.21.17

This recipe started coming together when Coach Whitney’s curried lentil recipe awakened my long dormant love of all things curry. I’d eaten many curries when I was a vegetarian, and then when I started eating meat again they, like many other vegetarian staples, fell off my plate and were replaced by mostly “meat and _____” dishes. Lately I’ve been working my way back around to my love of vegetables and realize that a “plant based” diet doesn’t have to exclude eggs, fish, and meat. This recipe is similar to one I used to prepare from scratch and serve over rice with a side of lentils and naan. Here I make use of yellow curry paste, a rainbow of fresh vegetables, and serve it with a steamed cod fillet as a great source of lean protein. Without a side of starchy veg or grain, it’s a great meal to enjoy away from exercise. I offer a few hacks and suggestions below to beef up the carbs and lower the fat to make it a great post exercise meal, and also some to keep it 100% vegetarian. Hope you enjoy!

Makes 4 servings, each coming in at about: 350 calories (roughly 35 grams protein, 20 grams fat, and 12 grams of carbs).

Ingredients

• 3 cloves garlic, fine chopped
• 1 TBSP ginger, fine chopped
• 4 TBSP (I used Maesri brand) yellow curry paste
• 2 medium zucchinis, sliced into ½” half moons
• 1 medium carrot, sliced into ¼” half moons
• 1 large red pepper, sliced into bite sized pieces
• 4 cups green cabbage, rough chopped
• ½ cup coconut milk powder, mixed with 2 cups water*
• 2 TBSP oil (coconut, canola, light olive, or ghee)
• 1 TBSP sugar
• 4 cod fillets (about 5-7 oz each)
• Salt and pepper to taste
• Optional – chopped fresh herbs (cilantro, basil, mint) and lime wedges for garnish

*A shaker cup with a wire whisk ball works great for this!

Prep

• Prep the veggies, keeping the garlic and ginger separate.
• In a large pot, heat half of the coconut oil over medium high, and sauté the garlic and ginger for a about a minute, until fragrant.
• Add the curry paste and sauté for a minute.
• Add the rest of the vegetables and stir to coat in the curry paste.
• Add the coconut milk mixture, sugar, salt and pepper and stir thoroughly.
• Cover, reducing heat to medium-low and simmer until vegetables are cooked through (8-10 minutes to maintain a bit of crunch, 12-14 if you like them softer).
• While the curry is simmering, heat the remaining coconut oil over medium-high in a large non-stick pan.
• Pat the fish dry and salt and pepper them to taste.
• Place the fillets in the pan, cover, and cook through, about 5-6 minutes (the fish will steam in it’s own liquid and should be opaque throughout when done).
• Ladle the curry into bowls then place the fish alongside or atop, and garnish as desired.

The curry paste makes this so easy to make, and honestly, you could skip the garlic and ginger and go right to sautéing the paste before adding the vegetables if you wanted. The bulk of the time is spent prepping the veggies. Double or half the recipe for more/fewer servings. If you’re planning to have leftovers to reheat, I recommend cooking the veg al dente so they aren’t mushy the next day.

Hacks

• Boost the carbs: Serve over cooked rice, add 3-4 cubed potatoes with the rest of the veg, or serve with some naan to make a great post workout meal.
• Lower the fat: Use ¼ cup of the coconut milk powder or use a canned light coconut milk.
• All veggie option: Add 2 cups of cooked chickpeas a minute or two before the veg are done cooking to ditch the flesh but keep the protein up.
• Garnish with ¼ cup of low-fat greek style yogurt for a vegetarian protein boost or just to cut through the heat.
• Add the chickpeas and keep the fish for a higher calorie and protein meal.
• Use any veggies you like or have around. Chopped greens, snow peas, green beans, the options are plenty. Be sure to keep cooking time for different veggies and thickness of cuts in mind.
• Use more or less of the curry paste to taste. For a spicier kick, add a few sliced fresh green chiles when you sauté the garlic and ginger.

 

News and Notes

• There are a bunch more easy, healthy recipes over on the Articles & Media page!
• Check the blog tomorrow for our August Athlete of the Month. Who’s it gonna be??

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Saturday Cuts Rip Through Games Veterans Morning Chalk Up
Kettlebell Lifting, Handstand Walking, and a Whole Lot of Misery NY Times