WOD 3.13.19

4 Strict Pull-Ups
8e Single-Leg Hip Thrust (3131 tempo)
12 Band Good Mornings

Add weight or use assistance on the Pull-Ups as needed.

Post work to comments.
Week 6 of 7

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5 Rounds for Time:
10 Deadlifts 225/155
20 Sit-Ups
50 Double-Unders or Alternating Foot Steps

The Deadlift should be medium-heavy for you, unbroken the fast end.

Post time and Rx to comments.

If you were at this year’s Community Potluck, you saw a short video about Fight Gone Bad 2019 produced by CFSBKer George Griffith. Well, here it is! Thanks for doing such a great job depicting our community, George! 

Friday Night Lights 19.4: Sign Up Now!

Our 4th Friday Night Lights event of 2019 goes down this Friday, March 15th starting at 5:30pm. This is a great way to take on 19.4 in a friendly, high-energy environment.

Go to the FNL Sign Up Sheet to reserve a space in the heat of your choice. Everyone is welcomed to participate; you don’t have to be on an Intramural team. But if you are on an Intramural team, get ready to throw down! The high fives will be plentiful.

We invite everyone to come out and cheer for your fellow CFSBKers. BYOB, if you’re into that.

MFLH Invitational Discount

The 2019 MFLH Invitational is going to be one epic throwdown. It’s a fitness event with a concert vibe and a circus twist. Best of all, CFSBK members get 10% off admission with the code DAVID.

The event is slated for April 27th. Go HERE to learn more and buy tickets.

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Yesterday’s Results Board
Hips in the Press Starting Strength
Complacency or Tenacity: It’s As Simple As What You Praise Breaking Muscle

Today is a scheduled rest/recovery day, but don’t worry! We are open and running on our normal schedule. In today’s CrossFit group classes, you’ll have the option of doing either yesterday or tomorrow’s programming, which can be found in the comments section of today and every Rest Day’s post.

Better Know a Member: Adam Scher

Oh yeah: it’s another installment of our Better Know a Member series. For the past 3 years, we’ve been bringing you these profiles from across our community of kind, cool, wonderful members. In our previous edition, we got to know TFBA Victoria Matos. Today, let’s learn more about Adam S.!

Name (and any nicknames):

Adam Scher or Scher-Bear as David likes to call me.

Where were you born and where did you grow up?

Born and raised in Los Angeles, California. I’ve sworn never to move back though.

How long have you been CrossFitting, and how did you arrive at CFSBK?

I’ve been doing Crossfit since August 2010.

My ex convinced me to sign up for Foundations at CFSBK, and I was extremely apprehensive as I never really did well in a typical gym setting. It turned out that the type of movements really suited me. I loved the community aspect of the gym, the coaches, really everything about it. Long story short… the gym stuck around, my boyfriend did not.

What’s your hidden talent?

I’m a really good dancer and I have a degree in it. Don’t believe me, put on some FUNK!

Ask me about that time I…

Was 17 and exploded my car on the way home from a rave at 4am.

What are you up to when you’re not at 597 Degraw Street?

When not at the gym you’ll most likely find me working. I own my own creative agency in DUMBO, CMYK, so I spend a lot of time at the office. Running a business takes up more time than I ever would have imagined, but luckily I really really love it. We focus on web design/development, animation and video production The work is incredibly gratifying and I have an amazing team that I spend way too much time with. Here’s a shameless plug for an awesome campaign we made this summer with Crossfit super star Lauren Fischer and LesserEvil Snacks.

I also spend a lot of time in Philadelphia. My husband dances with the Pennsylvania Ballet, so I’m there a significant amount. Philly is an awesome place. It’s so much cheaper than NYC, and the food is just as good. Also, if you’re ever looking for a box out there I highly recommend Fearless Athletics.

And if I’m not in at CFSBK, work, or Philly… I’m sleeping.

Program your nightmare workout:

For Time:
2000m Row
10 Power Snatches @ 135
1500m Row
20 Power Snatches @ 115
1000m Row
30 Power Snatches @ 95
500m Row
40 Power Snatches @ 75

Program your dream workout:

“Annie” 🙂

News and Notes

• We’ve made some tweaks to our class schedule to better serve our community. Here’s what’s happening: Tuesday’s 5:30pm Strong Fit class will be dropped. Anti-Gravity classes will switch days and times. AG will now meet Wednesdays at 5:30pm and Saturdays at 12:30pm.
• We’re always trying to get better at what we do. If you have a minute, head over to the Feedback page and tell us about your experience at the gym!
• In case you missed it, check out our photos from Friday Night Lights 19.3!

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Yesterday’s Results Board
The Prized Pepper That Comes From a Single New Mexican Town Atlas Obscura
Las Vegas International Open Photo Journal Morning Chalk Up

WOD 3.11.19

Every 3 Minutes for 5 Sets:
Power Clean + Hang Squat Clean + 3 Front Squats

Warm up and open at a medium-heavy load, building as able. No misses.

Post work to comments.
Week 6 of 7

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AMRAP 5 Minutes:
10 Alternating Arm Dumbbell Power Snatches 50/35
10 Burpee Box Jump Overs 24/20

Short one today. Find a fast pace and try to hold on, aiming to go all out for the final minute.

Post rounds, reps, and Rx to comments.

Check out photos from Friday Night Lights 19.3, like this one of Roy C., on our Flickr account! 

The Death of the Rest Day

For over 11 years, CFSBK has included 2 programmed rest days on Tuesdays and Fridays. Back at the dawn of CFSBK, the gym didn’t offer any classes on rest days—mainly because David was still working at Equinox, and there wasn’t anyone else to run classes—but soon thereafter, the concept of a rest day became baked into our programming ethos of balanced work and rest throughout the week. With our larger staff and more space, we were able to make split programming work on Tuesdays and Fridays while offering 5 unique CrossFit workouts each week.

After some reflection and discussion, we have decided to move away from this long-standing tradition and offer 7 days of unique programming per week starting Monday, March 25 to coincide with the conclusion of the Open. This change will make it much easier for our members to come to any class that makes sense for their schedule, not the gym’s. CFSBKers will be able to come in Monday/Tuesday/Wednesday now or Thursday/Friday/Saturday and get unique workouts instead of having to work around the rest day model.

Having these 2 additional days of programming will offer more flexibility in programming to work on things we don’t typically have enough time to work on, like mixed-modal aerobic work, more dedicated skill-work segments, mobility training, and more barbell lifting and assistance work. As always, we will work to make sure we offer balanced programming that takes into account joint actions, fluctuating volume and intensity, a balance of metabolic pathways in conditioning, and a comprehensive strength program cooked into what we do.

As always, we will share our training templates and intention with the community at the start of each cycle, and you can assess the schedule to see what days make the most sense for you, your schedule, and your training interests.

We Want Your Feedback!

We’re always trying to get better at what we do. If you have a minute, head over to the Feedback page and tell us about your experience at the gym. Your feedback helps us create a better environment for everyone who walks through our doors!

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Yesterday’s Results Board
Ask a Swole Woman: How Sore Should I Be After Lifting Weights? Self
Greg Glassman on CrossFit’s New Direction Box Pro

WOD 3.10.19

4 Strict Chin-Ups
8 Pike Press-Ups on Erg
4e Pistols

Use assistance or add weight on the Chins as able. Use a controlled tempo on the Pike Press-Ups. Scale the Pistols as needed either in volume or to standing on a box or to High Lateral Step-Ups.

Post work to comments.
Week 5 of 7

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20 Minutes for Quality:
5 Dips (ring, matador, or box)
10 Band Face Pulls
200m Row

Add weight to Dips as able. If you’re feeling good then sprint the rows and rest minimally between exercises and sets. Otherwise use the rows as active recovery.

Post work to comments.

March 31st: 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 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

Sunday, March 31st from 2:15pm to 6:15pm
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

• We’ve made some tweaks to our class schedule to better serve our community. Here’s what’s happening: Tuesday’s 5:30pm Strong Fit class will be dropped. Anti-Gravity classes will switch days and times. AG will now meet Wednesdays at 5:30pm and Saturdays at 1pm.
• We’re always trying to get better at what we do. If you have a minute, head over to the Feedback page and tell us about your experience at the gym!
• Today’s 12pm Pilates class is cancelled. 

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CrossFit Open 19.3: Preliminary Analysis & Strategies Beyond the Whiteboard
Fixing a Rounded Low Back in the Deadlift Starting Strength

Open Workout 19.3

For Time:
200-ft. Alternating Leg Dumbbell Overhead Lunges
50 Alternating Leg Dumbbell Box Step-Ups
50 Strict Handstand Push-Ups
200-ft. Handstand Walk

10 Minute Cap

Men: 50# Dumbbell and 24″ Box
Women: 35# Dumbbell and 20″ Box

Scaled: Dumbbell Front Rack Lunges and 5″ Handstand Push-Ups

Post time and Rx to comments.

Thanks to everyone who came out for Friday Night Lights last night! 

Open Workout 19.3 Resources

Taking on 19.3 this weekend? Here are some articles and videos you might find useful!

• Open Workout 19.3 Movement Standards and Scaling Options CrossFit Games
• CrossFit Open 19.3 Workout Description and Strategies Morning Chalk Up
• Open Workout 19.3: Rich Froning’s Pro Tips Trifecta (video)
• Adrian Bozman’s Judging Tips CrossFit (video)
• CrossFit Open 19.3: Beginning & Intermediate Strategy CrossFit Invictus (video)

News and Notes

• We’ve made some tweaks to our class schedule to better serve our community. Here’s what’s happening: Tuesday’s 5:30pm Strong Fit class will be dropped. Anti-Gravity classes will switch days and times. AG will now meet Wednesdays at 5:30pm and Saturdays at 1pm.
• We have a new cycle of our Level 2 Brazilian Jiu Jitsu starting tomorrow. Go HERE to learn more and register.
• We’re always trying to get better at what we do. If you have a minute, head over to the Feedback page and tell us about your experience at the gym!
• Pilates is cancelled tomorrow. 
• Anti-Gravity 1pm class is cancelled today.

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Yesterday’s Results Board
The Two Most Powerful Ways to Create a Healthy Eating Pattern zen habits
The Top-Secret Feminist History of Tea Rooms JSTOR Daily