Back Squat

Fitness
3 x 5

Sets across. Add 5-15 lbs to last week.

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 perfectly and leave a few in the tank.

Post loads to comments.
Exposure 2 of 8

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AMRAP 14 Minutes:
7 Handstand Push-Ups
14 Box Jumps 24/20
21 Russian Kettlebell Swings 24/16

Kipping is allowed on the Handstand Push-Ups, and scaling to 1 AbMat is okay. Otherwise modify them to Box Pike or Dumbbell Z Presses as needed. Choose a box you feel comfortable moving on, and a bell you can swing for unbroken sets.

Post rounds, reps, and Rx to comments.

Coach David just chillin’ at the Wim Hof seminar we hosted on Sunday. More photos are up on Flickr! 

Nutrition Coaching with Alchemy Nutrition & Wellness

By Chris Fox

Now that the 2019 Look, Feel, Perform Better Challenge is all wrapped up, I want to let you know about an upcoming opportunity for ongoing nutrition coaching that might interest you. As many of you are aware, I’ve been working with clients to improve their nutrition for as long as I’ve been in the fitness business. I always viewed this practice as secondary to having a solid exercise training program and thus never really put it out there as it’s own service. Boy, was I wrong. So I learned more and got better. The principles I’ve learned over the years (and used with great success, both personally and with clients) have been making their way into the CFSBK LFPB Challenge for some time now.

I’ve come to realize that good nutrition and wellness practices are the bedrock of well-rounded fitness. It’s true, that “you can’t out train a bad diet.” You need to learn how to eat quality proteins, veggies, fats, and carbs in quantities that are appropriate for your goals. Yet it’s not so simple, right? What you put into your body is only part of the equation. HOW and WHY you eat is just as important… possibly even more so. Sleep, recovery, stress reduction, facing food “issues,” and making mindful food choices will affect your health more than (or at least as much as) some “perfect” number of calories or grams of protein, fat, or carbs. When we focus only on nutrients, we’re missing half the picture. We have to take care of our whole self. If you’ve tried to follow any traditional “diet” my guess is you have an idea what I’m talking about.

I’m super excited to announce that after a few years of refining our skills, in 2018 we (my amazing wife Coach Jess and I) launched Alchemy Nutrition + Wellness. ANW is our platform to work individually with clients to finally get off the diet train. And we just opened up a limited number of coaching spots set to start in just a few weeks in late April 2019. Are you ready to commit to your nutrition and wellness from the inside out, rather than trying another restrictive diet? Would you like your own personal nutrition coach to work alongside through the inevitable ups and downs of a habit change program? Maybe the past 3 months feel like the start of something bigger, or maybe the pressure of changing in only 12 weeks caused an early exit. Either way, Alchemy Nutrition + Wellness could be a great fit.

• Click to read more about Jess and to sign up!
• Click to read more about Chris and to sign up!
• Contact Alchemy for more info here!
• Alchemy at CFSBK!

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Yesterday’s Results Board: Press | Carry, Run, Medicine Ball Toss
Self-Reliance vs. Team Mentality in Weightlifting Catalyst Athletics
Here’s What Rich Froning Is Eating as He Trains for the Games BarBend

Press

Fitness 
3 x 5

Sets across. Add 2-5 lbs to last week. Should still be moving fast.

Performance
5-5-Max

2 sets of 5 and a 3rd set for “max” reps (capped at around 15). Move perfectly and leave a few in the tank. Add 2-5 lbs to last week.

Post loads to comments.
Exposure 2 of 8

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Women’s Brazilian Jiu Jitsu at CFSBK

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Yesterday’s Results Board: Snatch | Burpees, DB Front Squats, Row
A Biomechanical Analysis of the Deadlift Robb Wolf
What Your Exercise Habits Might Say About How Long You’ll Live NY Times

Snatch Complex

Every 2:00 x 6 Reps:
2 Snatch Pulls + 1 Hang Power Snatch

Stay patient and balanced from the floor to above the knee on the pulls. Build to a medium-heavy but perfect load, same or slightly heavier than last week.

Post loads to comments.
Exposure 2 of 8

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For Time:
9 Burpees
9 Dumbbell Front Squats 50/35
9/7 Calorie Row

Rest 2:1

Repeat for a total of 3 rounds. Score times for all 3. Guns blazing on all 3.

Post times and Rx to comments.

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.

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Yesterday’s Results Board: Deadlift | “Annie”
Recovering from an Injury: Embrace the Process Barbell Medicine
Your Psychological Skills Can Predict Your Injury Risk Outside

Deadlift

Fitness 
3 x 5

Sets across. Add 10-15 lb to last week.

Performance 
Halting Deadlift
3 x 5

Sets across. Pull the bar from the floor to a point just below the kneecaps while maintaining a consistent back angle. Your back should be more horizontal when the bar is at the knees than in a conventional Deadlift. Thus, your back will be working harder, and your lats will have to stay engaged to keep the bar over your midfoot.

Post loads to comments.
Exposure 2 of 8

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“Annie”

For Time:
50-40-30-20-10
Double-Unders
AbMat Sit-Ups

Modify to Alternating Foot steps or Single-Unders as needed. Anchoring the feet is okay for the Sit-Ups.

Post time and Rx to comments.

Photos from 19.5 are now up on our Flickr account!

CFSBK Individual Open Leaderboard: Final Results

Congrats to everyone who participated in the 2019 CrossFit Open! On Friday, we posted the final results of our Intramural Team Competition. Below are the final rankings for the top 20 women and men at the gym, along with their points.

Women

1. Coach KHarpz: 8
2. Coach Whit: 17
3. Coach Jess: 23
4. Sarah C.: 25
5. Camille C.: 33
6. Toni S.: 36
7. Elly C.: 39
8. Coach Lynsey: 47
9. Kayleigh R.: 49
10. Kimberly C.: 52
11. Rachel H.: 67
12. Kelsey M.: 82
13. Linda H.: 86
14. Kate Tk.: 90
15. Asha B.: 92
16. Stella Z.: 94
17. Allie C.: 97
18. Kristin C.: 99
18. Joy M.: 99
20. Mary M.: 100

Men

1. Andrew T.: 7
2. Dan L.: 30
3. Vincent M.: 35
4. Greg C.: 39
5. Michael R.: 41
6. Pat C.: 44
7. Christopher L.: 58
7. James A.: 58
9. Pierre D.: 72
10. Dylan K.: 73
11. Coach Keith: 74
11. Bob S.: 78
13. Julian F.: 80
14. James F.: 89
14. Adam S.: 89
16. Jake M.: 90
17. Brendan B.: 101
18. Coach Fox: 107
18. Steve H.: 107
20. Paul A.: 111

A few fun facts: Pierre D. finished 215th worldwide in his age group. Bob S. finished 123rd worldwide in his age group. Coach KHarpz came in 1123 out of 140,133 women worldwide. 166 of you registered for the 2019 Open. Thanks for taking part and bringing awesome energy to the gym every weekend. Give yourselves a hand!

Check out the rest of the leaderboards here: 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+

Now that you’ve had some time to reflect on it, how did your 2019 Open go? What did you do well? What would you like to improve on? Tell us in the comments! 

Weekend Schedule Changes

The following classes are cancelled on Saturday, April 6th when we host the Day of the Deadboys seminar in 597: 11am AG Strength, 11am Active Recovery, 12:30 Anti-Gravity.

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Yesterday’s Results Board: “Danny”
Why Do I Put Off Doing Things I Love? NY Mag
Fat, Not Meat, May Have Led to Bigger Hominin Brains Scientific American

“Danny”

AMRAP 20 Minutes:
30 Box Jumps 24/20
20 Push Presses 115/75 
30 Pull-Ups

The height, load and volume should be approachable from the start, but the overall volume should be challenging. Modify height/load/volume as appropriate to complete 3+ rounds.

Post work to comments.
Week 1 of 8

Hey, remember when CrossFit HQ profiled our CrossFit Kids program? It’s the cutest CFSBK content ever created!

May 11th: Kids’ Night Out!

Do want a night off for yourself and your kids? Of course you do! So sign up for our CFSBK Kids’ Night Out on May 11th! Your kid will engage in fun movement activities and games, eat pizza, and watch a movie.

What:  We’ve organized a night of CrossFit Kids physical activities, creative stuff, and games. We’ll all share a pizza dinner and then watch a movie on our big screen.
When: Saturday, May 11th from 4pm to 8pm
Who: Kids ages 4-12
Cost: $60 per child with a 50% discount for additional siblings. Dinner will be provided.

RSVP Required. Email Coach Lynsey at cfsbkkids [at] gmail.com. Space is limited so RSVP soon!

Register Here!

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Yesterday’s Results Board: Partner Metcons
6 Tips to Help You Get Started with Hiking Girls Gone Strong
3 Longevity Benefits of a Super Strong Grip BarBend