WOD 3.4.19

6e Half Kneeling Filly Presses
6e Rotational Med-Ball Side Tosses
6 Supinated Grip Barbell Rows

Post work to comments.
Week 5 of 7

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3 Rounds for Time:
15 Push Presses 95/65
15 Burpees
15 Pull-Ups

The barbell should be light for you, unbroken on the fast end. Use bands or self-assisted for the Pull-Ups as needed.

Post time and Rx to comments.

March Athlete of the Month: Clementine S.

By Lynsey Roddam

This Athlete of the Month is a very special one. It’s the first time we’ve bestowed this honor on one of our CrossFit kids, and we’re very proud to bring you this interview with Clementine S. by Coach Lynsey, who directs our CrossFit Youth programs. Give Clem a high five next time you see her! And go HERE to learn more about our CrossFit Youth programs.

Lynsey: Congratulations, Clem! You have made history at CFSBK by being the first kid to be crowned Athlete of the Month! How do you feel?

Clementine: I’m really happy about it, especially since no other kid has been chosen before, so that’s exciting.

Lynsey: One of the reasons we chose you is because of the dedication you have shown to our program. Do you know how long have you been coming to CFSBK?

Clementine: I think 3 years.

Lynsey: That’s right! You’ve been a member of CFSBK since April 2016, which is amazing! What makes you keep on coming?

Clementine: Well, my dad says it’s like the gym class you never had, and I agree because in gym you run and don’t really do anything that’s fun. At CrossFit you have fun and learn how to workout properly, and we’re always shown the proper technique.

Lynsey: What are some of your favorite things to do in class?

Clementine: I really like everything … except for Burpees and running! I like Squats and I like lifting weights because it shows that I’m getting stronger and stronger.

Lynsey: Do you feel like you’ve made a huge amount of progress since you first started?

Clementine: Oh definitely! At first I just used the 5 lb. dumbbells, but now I can lift heavier weights than that. I also have a better approach to the workouts. I know what I can do and what I can’t do and how to set a goal for myself.

Lynsey: What hobbies do you have outside of CrossFit?

Clementine: I really love performing, so I go to dance classes, and I go to chorus because I love singing. I read a lot, and I love hanging out with my friends. Sometimes I work behind the counter at my dad’s store Shelsky’s of Brooklyn.

Lynsey: A CrossFitter and a dancer—you sound like me! Tell me about your school. What are your favorite subjects?

Clementine: I go to Brooklyn Prospect Charter School, and I’m in 6th Grade, so it’s my first year there. I really like it because it pushes and challenges me, and I’ve made a lot of friends. It’s really fun, especially because we have dance class, which I didn’t have in my old school. I also really love math and science.

Lynsey: Am I right in thinking you speak French?

Clementine: Yes, I speak French! My Mom is French, so I went to a French speaking school before, but now I’m learning Mandarin.

Lynsey: Wow! That’s impressive! How’s that going?

Clementine: It’s fun! It’s challenging, but it’s cool to learn another language.

Lynsey: So, you’re CrossFit Ninja, a performer, bilingual, and a keen mathematician and scientist! With so many talents, do you know what profession you’d like to be in when you grow up?

Clementine: I’m trying to decide between a doctor and a lawyer. It means I would have to stay in school for longer, but I will get to help people, which is what I really want to do.

Lynsey: That’s awesome! If you were to choose the next AOM, what qualities would you look for?

Clementine: I think they should definitely be hard working, and they should love CrossFit as much as I do!

News and Notes

• A new cycle of Coach Ro’s Anti-Gravity Strength class starts Saturday the 9th, and there are just 5 spots left. Go HERE to learn more and claim one!
• Starting today, we’re making 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 to days and times. AG will now meet Wednesdays at 5:30pm and Saturdays at 1pm.
• Don’t forget to submit your 19.2 scores to the CrossFit Games site by 8pm tonight!
• Pilates is cancelled on Sunday, March 10th. 

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Yesterday’s Results Board
19.1 Workout Analysis CrossFit Games
Can You Put Your Kids on a Strength Training Program? Starting Strength

WOD 3.3.19

6e Single-Leg Barbell Romanian Deadlifts
8-12 Single-Arm High Pulls
3-6 Wall Walks

Build to a challenging set on each exercise.

Post work to comments.
Week 4 of 7

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20 Minutes for Quality (6-8 sets):
15 Double Russian Kettlebell Swings, AHAP
100′ Sled Push, AHAP
:30 Reverse Plank Bridge

Work up to a few challenging sets on the Swings and the sled. Perform the Reverse Plank Bridges with as internally rotated a shoulder (fingers pointing toward feet) as possible. Rest as needed between movements and sets.

Post work to comments.

March 31st: Wim Hof Method Workshop

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

• A new cycle of Coach Ro’s Anti-Gravity Strength class starts Saturday the 9th, and there are just 5 spots left. Go HERE to learn more and claim one!
• Starting tomorrow, March 4th, we’re making 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 to days and times. AG will now meet Wednesdays at 5:30pm and Saturdays at 1pm.
• Coach Jeremy’s Starting Strengthers will wrap up their eight-week cycle today starting at 2:00pm. Lifters will be testing their 1RMs in the Back Squat, Press, and Deadlift. All are welcome to come by, hang out, and do some cheering. Get ready for some massive PRs!

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Yesterday’s Results Board: Open Workout 19.2
Ask a Swole Woman: How Sore Should I Be After Lifting Weights? Self
Stefi Cohen Squats 495 for an Unofficial World Record BarBend

Open Workout 19.2

Beginning on an 8-minute clock, complete as many reps as possible of:
25 Toes-to-Bars
50 Double-Unders
15 Squat Cleans, 135/85 lb.
25 Toes-to-Bars
50 Double-Unders
13 Squat Cleans, 185/115 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to: 
25 Toes-to-Bars
50 Double-Unders
11 Squat Cleans, 225/145 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to: 
25 Toes-to-Bars
50 Double-Unders
9 Squat Cleans, 275/175 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 Toes-to-Bars
50 Double-Unders
7 Squat Cleans, 315/205 lb.

Stop at 20 minutes.

Post total reps and Rx to comments.

Thanks to everyone who came out for Friday Night Lights last night. See you again next week! 

Open Workout 19.2 Resources

Taking on 19.2 this weekend? Here are some articles and videos you might find useful!

• Open Workout 19.2 Movement Standards and Scaling Options CrossFit Games
• Workout Description and Strategies Morning Chalk Up
• Rich Froning’s Tips and Advice Trifecta (video)
• Beginner & Intermediate Tips CrossFit Invictus (video)
• CrossFit Open 19.2: Preliminary Analysis and Strategy Beyond the Whiteboard

Register for Anti-Gravity Strength

Struggling with your Pull-Ups? Stuck at the bottom of your Handstand Push-Up? Or do you just want to be able to do some badass weighted Chins? A new cycle Coach Arturo‘s popular Anti-Gravity Strength class starts Saturday, March 9th. This class always sells out, so get on it!

Each AG Strength class will be an hour-and-a-half long, focusing on the strength and skills needed to improve Pull-Ups and Handstand Push-Ups. This will include a variety of skill exercises, progressions, weighted and strict practice, and other techniques to teach, develop, and perfect your Pull-Up and Handstand Push-Up. This fundamental strength work will carry over into other CrossFit gymnastics movements, including the coveted Muscle-Up. The class meets 2 times per week for 8 weeks according to the schedule below.

Schedule

Saturday, March 9th to Saturday, May 4th Tuesdays from 6pm to 7:30pm Saturdays from 11am to 12:30pm

REGISTER HERE!

Cost and Eligibility

The cost is $160 per month ($320 total plus NY sales tax). This cycle is open to all CFSBK members as well as CrossFitters from other affiliates.

What Happens in a Class?

The first class will begin with an assessment of each individual’s upper body push, pull, and core strength. Once the assessment is completed, each AG Strength class will consist of skill work, strength development, and flexibility training based on your personal needs, weaknesses, and strengths. If a member chooses to do a CrossFit group class on the same day, we recommend doing the skill and strength work from the AG Strength cycle first. Arturo can advise you on this on a case by case basis. Just ask!

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Yesterday’s Results Board: Rest Day
The Best Type of Exercise to Burn Fat NY Times
Inside the World’s Largest Outhouse Race Smithsonian

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.

Presenting the CFSBK Update Show with your hosts Coach Brett and Coach David! Each week they’ll recap the Intramural Team Competition standings and highlight the best individual results. Join us tonight starting at 5:30pm for Friday Night Lights as we take on Open Workout 19.2. Sign up for a heat HERE!

Envision Your Open

By Chris Fox

I’m writing from Oaxaca, Mexico, where Jess and I have been spending a few days away on vacation. Something came up this week on the LFPB Challenge Facebook group that seems to be good fodder for us to consider. The 4 statements below, which I’ve seen time and again to be true, can be helpful jumping off points for taking action or simply for reflection.

• What (and how) you eat affects how your body and mind feel.
• How your body and mind feel affects your performance.
• How you perform affects how you feel.
• How you feel affects what (and how) you eat.

See how that works?

If you’re doing the CrossFit Open, whether at Friday Night Lights or during a regular group class, your nutrition is one factor that will have an effect. Think about a few ways this could go for you.

What happens if I come into class______?

• Tired and hungry.
• Stressed out and anxious.
• Well fed and rested, anxious to do the workout.
• Hungover, still able to taste those three 3am slices of pizza.
• Still digesting that low-carb, double-fudge-chocolate-chip protein bar.

Even if you’re NOT doing the Open or don’t necessarily care about athletic performance, you can probably find some area of your life to relate this to.

Here’s an assignment to work on. You’re strongly encouraged to share if you’re up for it. Write a few sentences for each of the below. Tell someone you trust. Or post them right here in the comments. Or burn your answers after writing them!

Describe the worst possible scenario for an Open workout, for you. What are the 24 hours surrounding it like? What specifically happened? What steps did you take that made it so awful? How do you feel after?

Now, describe the best possible scenario for an Open workout, for you. What are those 24 hours surrounding it like? What specifically happened? What steps did you take that made it so awesome? How do you feel after?

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Yesterday’s Results Board
Brianna Battles Wants to Keep Pregnant Athletes in the Gym Morning Chalk Up
The Olympic Lifts: Complex but Not Complicated? Catalyst Athletics

WOD 2.28.19

4 Paused Front Squats (3 seconds in the hole)
6e Renegade Rows (no Push-Up)
8e Side Plank Powell Raises

Post work to comments.
Week 4 of 7

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Every Minute on the Minute x 21:
1) 12/9 Calorie Row
2) 6 Dumbbell Thrusters (hold for a 3 count overhead)
3) 6 Strict Toes-to-Bars/Hanging Knee Raises

Do the entire workout at about 70% and aim to be consistent throughout. The Thrusters should be medium-heavy. For the Toes-to-Bars, work to minimize any swing on the way down.

Post work to comments.

Robert… Robert! Wake up… it’s time for 19.2! 

Friday Night Lights 19.2: Sign Up Now!

Our 2nd Friday Night Lights event of 2019 goes down this Friday, March 1st starting at 5:30pm. This is a great way to take on 19.2 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.

The CrossFit Games website can be pretty hard to navigate, so we’re grateful to Coach Brett for creating these custom CFSBK leaderboards. Click a link below to how you stack up:

• Overall Leaderboard
• Men’s Leaderboard
• Women’s Leaderboard
• Men 35-39
• Women 35-39
• Men 40-44
• Women 40-44
• Men 45-49
• Women 45-49
• Men 50-54
• Women 50-54
• Men 55-59
• Women 55-59
• Men 60+
• Women 60+

You can catch the announcement of 19.2 tonight at 8pm!

Upcoming Schedule Changes

Starting this Monday, March 4th, we’re making 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. You can still get your Strong Fit on Saturday mornings at 8am!
• Anti-Gravity classes will switch to days and times. AG will now meet Wednesdays at 5:30pm and Saturdays at 1pm.