Rest Day
Coach Katie grinds away on an Assault Bike. Now that we have more air bikes, what do you think about the Assault Bike versus the Rogue Echo Bike? What is your preference? Tell us in the comments!
This Week at CFSBK in Review
1. The Iron Maidens Raw Open, a women-only powerlifting meet slated for Saturday, June 2nd, is one of our most anticipated events of the year. This year, our goal is to raise $40,000 to continue supporting students at Grace Outreach. Right now we’re at $3,283 raised. Can you help us get there? Show some love by donating to your favorite lifter(s) through the 2018 Crowdrise campaign here!
2. Next Saturday, May 5th, CFSBK will host an afternoon of friendly Spikeball de Mayo competition. Haven’t played before? Don’t worry! It’s pretty simple. All are invited! Head over to the event page to learn more about Spikeball and to sign up…
3. On Wednesday we debuted a nifty new site feature: the Exercise Demo Library! This video library lists the primary exercises used in CFSBK’s CrossFit group classes and is accessible under Member Resources (to the right on a desktop computer or at the bottom if you’re on a mobile browser). If you’re new to CrossFit, it can be especially helpful to review the exercises we’ll be using in class each day before getting coached on them in class. And even veteran CrossFitters can use a refresher now and then.
4. “Earlier in my career I didn’t even know what ‘the process’ was, but I knew I didn’t like it. It means working on weaknesses.” That’s Coach Brett writing for our buds at Beyond the Whiteboard. Add “Trusting the Process” to your list of weekend reads!
5. Coach Jeremy’s Starting Strengthers will wrap up their eight-week cycle this Sunday, April 29th 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.
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Yesterday’s Results Board: Snatch | Thrusters, Row, Burpees
Your Immune System Is In Charge of How Quickly You Age The Outline
Strongman Eddie Hall Sets a New 100 Meter SkiErg World Record BarBend
Back Squat / Dumbbell Row | WOD 4.25.18
BACK SQUAT / THREE-POINT DUMBBELL ROW SUPERSET*
A1) Back Squat:
4 x 5-8
A2) Three-Point Dumbbell Row:
4 x 5-8
Use a heavy load for the rep range that allows you to move with perfect form. Keep rest to a minimum, 30-60 seconds between movements.
*Warm up and then perform a set of Back Squat, followed by a set of Dumbbell Rows, heavier than last week. Repeat for 4 work sets of each, resting 30 seconds to a minute between movements.
Post loads to comments.
Exposure 4 of 8
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5 Rounds:
30 Seconds Max Deadlifts 225/155
30 Seconds Max Handstand Push-Ups
1 Minute Rest
Set a sustainable pace for both movements and try to stay within a rep or two on each round.
Scaling the Deadlift: The Deadlift today is Rx’d at “Diane” weight, and is intended to be a medium load at which 10+ reps can be done unbroken. That said, you can choose to use it as strength training if it’s heavy for you, as long as you can move well.
Scaling the Handstand Push-Up: Using up to 2 AbMats to reduce ROM is OK if you can kick up and perform a few reps. You may also choose to work full ROM strength by performing Push-Ups or heavy Dumbbell Push Presses.
Post work to comments.
This group of teenagers from Sandefjord, Norway spent yesterday afternoon at CFSBK. They’re traveling during their gap year and wanted to get a taste of CrossFit. They came to the right place!
Exercise Demo Library Now Live!
So here’s a cool new site feature: we’ve built an exercise demo library for all you fitness maniacs, which is accessible under Member Resources (to the right on a desktop computer or at the bottom if you’re on a mobile browser). This video library lists the primary exercises used in CFSBK’s CrossFit group classes. Click on the links to see a brief demo video with points of performance for each movement.
We’ve organized them into three categories (Bodyweight Exercises, Barbell Exercises, and General Conditioning Exercises), each with sub-categories organizing movements from basic to more advanced variations. If you’re new to CrossFit, it can be especially helpful to review the exercises we’ll be using in class each day before getting coached on them in class. And even veteran CrossFitters can use a refresher now and then. As always, if you have questions, don’t be afraid to ask a coach!
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Yesterday’s Results Board: Rest Day
How Much Does Happiness Weight? Breaking Muscle
Why Too Much Experience Can Backfire Scientific American
Snatch | WOD 4.26.18
Snatch Complex
Every Minute on the Minute x 15:
1 Power Snatch + 1 Overhead Squat
Use your heaviest weight from last week’s complex. Focus on getting under every Power Snatch.
Post loads to comments.
Exposure 4 of 8
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For Time:
20 Thrusters 75/55
30 Calorie Row
20 Burpees
Light and low skill, hit high intensity today.
Post time and Rx to comments.
Coach Brett on BTWB
“Earlier in my career I didn’t even know what ‘the process’ was, but I knew I didn’t like it. It means working on weaknesses. It means putting in hours of training (not exercise, but training) to improve technical skills, strength imbalances, or incorrect motor patterns. It’s the small, daily work that doesn’t seem to make any change in the short term but pays off in the long run. This is often hard for my ego because I want to be able to do things now.”
Over at Beyond the Whiteboard, Coach Brett has written an awesome post called “Trusting the Process.” It’s about, well, trusting the process—putting in the unsexy day-to-day work that all adds up to sexy results. It’s also about enjoying all the stuff that makes the gym a fun place. Listen to Brett!
Sunday: Starting Strength Total at CFSBK
Coach Jeremy’s Starting Strengthers will wrap up their eight-week cycle this Sunday, April 29th 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: Back Squat / DB Row | Deadlift, Handstand Push-Ups
Gray Cook’s Search for Sasquatch CrossFit Journal
The New World of Weed Athlete Daily
Rest Day
CFSBKers playing some Spikeball at Sunday’s practice session | Photo by Karina S.
Saturday, May 5th: CFSBK Spikeball Tournament!
What?
An afternoon of friendly Spikeball de Mayo competition. Haven’t played before? Don’t worry! It’s pretty simple, and this video explains everything. You can also check out some fun photos from our last tournament. All are invited! Please sign up below if you plan to participate. Teams (of 2) can declare beforehand, or we’ll pair you up the day of the tournament. The top 3 winning teams go on the leaderboard until the next tournament!
When?
Saturday, May 5th at 4:00pm. We’ll start with about 30 minutes of practice and organization. The tournament proper will begin at 4:30, but please be at 597 by 4:00 so we know how many people are participating.
We’ll also be running another practice session this Saturday, April 28th from 4 to 5pm.
Go here to sign up for the tournament and practice sessions!
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Yesterday’s Results Board: Arnold Press / RDL | Burpee Box Jump Overs, Bike Sprint
The Hook Grip: Why & How to Do It Correctly Catalyst Athletics
The Untold History of the Back Squat BarBend
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Saturday Metcon
For Time:
40-30-20-10
Wall Balls 20/10, 14/9
KB Swings 24/16kg
Box Jumps 24/20″
Alternating Dumbbell Snatches 50/35
Post time and Rx to comments.
While us CrossFit mortals are just trying to get Muscle-Ups, Coach JB is trying to make them harder
CFSBK Videos
Want more videos from your favorite gym? Check out all this cool stuff we’ve made over the past year or so:
Ask a Coach: Erg Tips & Tricks
Ask a Coach: Single-Arm High Pulls & Kettlebell Swings
Ask a Coach: Basic Ring Support
Ask a Coach: How to Use the Stall Bar
Ask a Coach: GHD How To
Ask a Coach: Sandbag How To
Ask a Coach: Kettlebell Swing Tips
Ask a Coach: TheraBand How To
Squats and Balance
How to Warm Up a Lift
You can always find this and a lot more awesome content, including CrossFit HQ’s Inside CrossFit South Brooklyn series, over on the Articles & Media page.
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Yesterday’s Results Board: Rest Day
How Strenuous Exercise Affects Our Immune System NY Times
5 Reasons to Work Out that Have Nothing To Do With a Bikini Body Breaking Muscle