Clean and Jerk

Every Minute on the Minute x 3:00/Rest 1:00 (x3):
Clean and Jerk

Sets across for each EMOM. If they feel great then add weight during the rest minutes. Aim to be somewhere around where you were last week.

Post loads to comments.
Exposure 4 of 8

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5 Rounds for Time:
7 Thrusters 95/65
7 Bar-Facing Burpees (Open standard)

Short and sweet burner. Set a fast pace and try to hang on.

Post time and Rx to comments.

May 25th: 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, May 25th from 4:oopm to 7:oopm
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

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Yesterday’s Results Board: Back Squat | Double-Unders, Bike, Row
Thoracic Mobility for Olympic Lifters Catalyst Athletics
10 Years After an Exercise Study Benefits Persist NY Times

Back Squat

Fitness
3 x 5

Sets across. Add 5-15 lbs to last week. Final week of 5s.

Performance
5-5-Max

2 sets of 5 across and a 3rd set for “max” reps (capped at around 15). Heavier than last week. Move perfect and leave a few in the tank.

Post loads to comments.
Exposure 4 of 8

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3 Rounds for Max Reps/Cals:
1 Minute Double Unders
30 Seconds Rest
1 Minute Calories Bike
30 Seconds Rest
1 Minute Calories Row
30 Seconds Rest

Post work to comments.

Next Weekend: Barbell Medicine Seminar at CFSBK

Join Drs. Baraki and Feigenbaum for the Barbell Medicine seminar at CFSBK on April 27th and 28th. The Barbell Medicine seminar attempts to integrate modern medicine and legitimate strength and conditioning together to provide the background knowledge, coaching strategies, nutrition and lifestyle modifications, and personal form corrections needed to work with folks who may have common health issues. There are still a few tickets left. Sign up today! 

Our lectures revolve around the most common health issues seen in both primary care by clinicians and in the gym by coaches. We’ll cover the background epidemiology, pathophysiology, and available treatments including training, nutrition, and lifestyle modification so that the attendee is armed with an arsenal of information to put into immediate practice. Lecture topics include:

• Exercise Screening and Prescription
• Obesity, Insulin Resistance, and Diabetes
• High Blood Pressure
• Nutrition and Supplementation Prescription
• Programming for Strength and Conditioning
• Low Back Pain
• Osteoarthiritis
• Testosterone and Endocrine Abnormalities

Practical On-the-Platform Sessions consist of real-time coaching and lifting practice by the seminar attendee with feedback from our coaching staff. The ratio of attendees to coaches is 6:1 so you’ll definitely get enough personalized attention.

The sessions include:

• Squat
• Press
• Deadlift
• Bench Press

This seminar is directed at anyone to increase their knowledge base on common health issues, available interventions, lifting technique, and core strength and conditioning practices.

REGISTER HERE!

News and Notes

• Next Level Weightlifting Cycle is an Olympic lifting program focused on the development of the Snatch, the Clean, and the Jerk. Think of it as an Olympic lifting version of our popular Starting Strength Program cycles. During this 8 week cycle led by Coach Frank Murray, there will be a heavy focus on strength and technique. Class starts tomorrow. Details are here!

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Yesterday’s Results Board: Press / Carry | Deadlifts, Box Jumps, Muscle-Ups
CrossFit Removes Footwear Restrictions at the Games Morning Chalk Up
Exercise Makes You Happier Than Money Business Insider

Press / Carry Superset

A1) Press

Fitness
3 x 5

Sets across. Add 2-5 lbs to last week. May be beginning to slow down but should not be a grind.

Performance
5-5-Max

2 sets of 5 and a 3rd set for “max” reps (capped at around 15). Move perfect and leave a few in the tank. Add 2-5 lbs to last week. May be beginning to slow down but should not be a grind.

A2) Single-Arm Farmer Carry

3 x 200′

Build to a heavy load on the carries, same or heavier than Week 1.

Post loads to comments.
Exposure 4 of 8

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AMRAP 20 Minutes:
20 Deadlifts 205/135
20 Box Jumps 24/20
3 Ring Muscle-Ups

The barbell should be medium-heavy for you. Scaling options on the Ring Muscle-Ups are:

10 Ring Dips (buy in: 15+ Matador Dips)
10 Matador Dips (buy in: 15+ Box Dips)
10 Box Dips (single box, buy in: 15+ Push-Ups)
15 Push-Ups (elevated or knees as needed)

Post rounds, reps, and Rx to comments.

Do you aspire to get serious enough about Olympic lifting that you need to use kilo plates? You’re in luck. The start date of Next Level Weightlifting Club’s late morning cycle has been pushed back to this Friday, so you have more time to register!

LATE MORNING NEXT LEVEL WEIGHTLIFTING CYCLE: REGISTER NOW!

Next Level Weightlifting Cycle is an Olympic lifting program focused on the development of the Snatch, the Clean, and the Jerk. Think of it as an Olympic lifting version of our popular Starting Strength Program cycles. During this 8 week cycle led by Coach Frank Murray, there will be a heavy focus on strength and technique. Outside of the Olympic lifts, we will train the Squat, Press, and Deadlift to develop the prerequisite strength required to lift big!

Weightlifting is more than just technique. It is the combination of strength, mobility, coordination, and power. We will work to enhance all of these abilities to maximize the Olympic lifts as well as overall fitness.

The benefit of Next Level Weightlifting Cycle that it trains a wide range of modalities. The skills and strength developed over these 8 weeks will transfer directly to CrossFit and your overall fitness.

Dates and Pricing

Dates: April 19th to June 5th
Days and Time: Wednesdays and Fridays from 10:30am to 12:00pm
Cost: $200 per month ($400 total)

REGISTER HERE! 

Unlimited Option

We also offer an Unlimited NLWC + CrossFit membership for $300 per month, which allows you to take as many NLWC, CrossFit group, and specialty classes (Yoga, Active Recovery, Pilates, Anti-Gravity, Strong Fit, and Short Circuit) as you want. If you already have the Unlimited membership or would like to sign up for this cycle with the Unlimited option, please see our front desk to enroll! 

This cycle is capped at 8 participants and needs 5 people registered to run.

About the Coach

Frank Murray has competed in weightlifting for many years. During that time, he has medaled at five separate National Championships, most recently a Silver at last year’s Nationals. His all-time best lifts in competition include a 151kg (333lb) Snatch and a 182kg (400 lb) Clean and Jerk at a body weight under 200lbs. He has worked with many athletes, from multiple CrossFits, including: CF Garden City, CF Queens, CF Great Neck, CF 516, CF King of Island Park, RADD CF, CF Greenpoint, CF Manhasset, CF L.I.C, among others.  Coached by Arthur Drechsler, former world record holder, chairman of the board of USAWeightlifting, and author of The Weightlifting Encyclopedia, Frank has learned from the many years of experience that Artie has had over his coaching career.

Frank is a USAW Level II Advanced Sports Performance Coach and has a B.A. in Physical Education.

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Yesterday’s Results Board: Snatch | Thrusters, Pull-Ups
The Best Hike in Every State Outside
The Joy of Being a Woman with Muscles Breaking Muscle

Snatch

Every Minute on the Minute x 3:00 / Rest 1:00 (x3):
Hang Squat Snatch

Begin with a medium challenging but perfect load for the first round, adding weight as able for the next two. Keep the focus on perfect execution over heavy load.

Post loads to comments.
Exposure 4 of 8

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For Time:
21 Dumbbell Thrusters 35/20
15 Pull-Ups
15 Dumbbell Thrusters
9 Pull-Ups
9 Dumbbell Thrusters
6 Pull-Ups

Lighter and less volume than dumbbell “Fran,” so get after a fast time today. Scale the Pull-Ups to 9-6-3 or modify to Jumping Pull-Ups as needed to move quickly through them.

Post time and Rx to comments.

Friday, April 26th: CFSBK Night at the Roller Rink

WHAT: A night of roller disco with your gym buds
WHEN: Friday, April 26th from 7:30 to 10:30pm
WHERE: Dreamland Roller Rink at Industry City
WHY: Because it’s fun. Duh!

What else? Guests will be transported into an immersive, retro, roller disco “dreamland” cultivated by world renowned DJs, an MC, hula hoopers, and a red carpet where costumed guests can have their photo taken by a professional photographer.  

Attendees will pay for their own admission (info here), and Dreamland has a bar where drinks can be purchased. Can’t wait to see you there!

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Yesterday’s Results Board: Deadlift | Kettlebell Swings, Sit-Ups, Push-Ups
How Much Fat Can You Lose? Scientific American
Can Curcumin Improve Sports Performance BarBend

Deadlift

Fitness
3 x 5

Sets across. Dead stop reps, double overhand if you can. Add 5-15 pounds to last week.

Performance
3 x 5

Sets across. Dead stop reps, double overhand if you can. Add 5-15 pounds to Week 1, or heavier than last week if you pulled from the floor.

Post loads to comments.
Exposure 4 of 8

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Every Minute on the Minute x 15:
1) 20 Hand-to-Hand Kettlebell Swings 24/16kg
2) 20 AbMat Sit-Ups
3) 10-20 Push-Ups

The kettlebell load should be moderate. Modify the hand-to-hand switch to 10e Single-Arm Kettlebell Swings as needed. The Sit-Ups are unanchored. Modify the Push-Ups to elevated as needed today to be able to complete at least 10 perfect reps. If you can do sets of 20 perfect unbroken Push-Ups then scale up to Ring Push-Ups.

Post work to comments.

Want to set new PRs under the watchful eye of Coach Frank? A late morning cycle of Next Level Weightlifting Club Starts this Wednesday, April 17th! 

Late Morning Next Level Weightlifting Cycle: Register Now!

Next Level Weightlifting Cycle is an Olympic lifting program focused on the development of the Snatch, the Clean, and the Jerk. Think of it as an Olympic lifting version of our popular Starting Strength Program cycles. During this 8 week cycle led by Coach Frank Murray, there will be a heavy focus on strength and technique. Outside of the Olympic lifts, we will train the Squat, Press, and Deadlift to develop the prerequisite strength required to lift big!

Weightlifting is more than just technique. It is the combination of strength, mobility, coordination, and power. We will work to enhance all of these abilities to maximize the Olympic lifts as well as overall fitness.

The benefit of Next Level Weightlifting Cycle that it trains a wide range of modalities. The skills and strength developed over these 8 weeks will transfer directly to CrossFit and your overall fitness.

What do we offer?

• Small group training for optimal feedback and support
• Modified programming for individual needs
• 3-day weekly programing
• Online programming, chat, and video submission via True Coach
• Multiple programming options for varying experiences (Beginner, Intermediate, Advanced)
• Video delay replay devices for enhanced feedback

Dates and Pricing

Dates: April 17th to June 5th
Days and Time: Wednesdays and Fridays from 10:30am to 12:00pm
Cost: $200 per month ($400 total)

REGISTER HERE! 

Unlimited Option

We also offer an Unlimited NLWC + CrossFit membership for $300 per month, which allows you to take as many NLWC, CrossFit group, and specialty classes (Yoga, Active Recovery, Pilates, Anti-Gravity, Strong Fit, and Short Circuit) as you want. If you already have the Unlimited membership or would like to sign up for this cycle with the Unlimited option, please see our front desk to enroll! 

This cycle is capped at 8 participants and needs 5 people registered to run.

About the Coach

Frank Murray has competed in weightlifting for many years. During that time, he has medaled at five separate National Championships, most recently a Silver at last year’s Nationals. His all-time best lifts in competition include a 151kg (333lb) Snatch and a 182kg (400 lb) Clean and Jerk at a body weight under 200lbs. He has worked with many athletes, from multiple CrossFits, including: CF Garden City, CF Queens, CF Great Neck, CF 516, CF King of Island Park, RADD CF, CF Greenpoint, CF Manhasset, CF L.I.C, among others.  Coached by Arthur Drechsler, former world record holder, chairman of the board of USAWeightlifting, and author of The Weightlifting Encyclopedia, Frank has learned from the many years of experience that Artie has had over his coaching career.

Frank is a USAW Level II Advanced Sports Performance Coach and has a B.A. in Physical Education.

News and Notes

• A note from CFSBKer Adam Scher: “My company was nominated for a Webby (the Oscar’s of the internet)! The Believer, a website we designed and built has been nominated for Best Magazine Website. The nomination has two parts, a critic’s choice and a people’s Choice. That’s where CFBSK comes in. If the community could vote it would be so helpful as we are up against a little old magazine called The New Yorker. Thanks for the help! Voting takes 60 seconds and can be done here.”
• Moe N. is looking for a newborn baby photographer. Have a lead? Contact him him at Moe [at] badpopcorn.com.

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Yesterday’s Results Board: “Badger”
Why Your Brain Hates Slowpokes Nautilus
Do Fraser’s and Sigmundsdottir’s Open Performances Forecast Games Championships? Morning Chalk Up