Snatch Complex

Performance
Snatch Balance:
3-3-3-3-3

Warm up and work up to a heavy triple for the day.

Fitness
Behind-the-Neck Snatch Grip Push Press + 3 Overhead Squats

Warm up and work up to a challenging but perfect set of the complex.

Post loads to comments.
Exposure 6 of 8

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For Time:
21-15-9
Dumbbell Push Presses 50/35
Calories Rowed (15-9-6 Bike)
Pull-Ups

The dumbbell load should be challenging and done in 1-3 sets. Same for the Pull-Ups. Scale volume on Pull-Ups or to Jumping Pull-Ups as needed.

Post time and Rx to comments.

Alchemy Nutrition & Wellness at CFSBK

Know a lot (or a little) about nutrition but can’t seem to make it work for you consistently? Have you tried diets like Paleo, vegan, Zone, counting macros, counting calories, intermittent fasting, you name it… to no avail? Did it work while you were “good,” but was eventually too hard to maintain and you “got off track”? Programs that ask for quick, wholesale changes often end up this way. If you’re tired of starting over every few months to get “back on track” and are ready to commit to yourself for the long haul,  there’s a different approach.

What we offer

Many people know what they should be eating but lack the structure necessary to do so consistently. At Alchemy Nutrition & Wellness, we use a client centered coaching program to provide the structure and accountability you need to finally make nutrition work for you. It’s not a quick-fix, short-term diet. There’s no counting, complicated meal plans, or elimination of any particular food group. Working side by side with your coach over the course of a full year, you’ll develop the habits necessary to eat better today, tomorrow, and next week, and develop skills to be healthy for life.

Results you can expect

• A healthy relationship with food and the ability to enjoy it
• A deeper understanding of what foods to eat regularly and what serving sizes are appropriate, without the need to weigh and measure
• Independence from “dieting”
• Improved body composition and overall health
• Improved self esteem and confidence in other areas of your life

Skills and habits that you’ll work on

Goal setting and learning the difference between “what” to do and “how” to do it

• Eating mindfully and slowly, consistently
• Developing awareness of hunger cues
• Creating an energy deficit consistently (if trying to lose weight or body fat) or creating an energy surplus consistently (if trying to gain lean body mass)
• Eating high-quality, nutrient-rich foods consistently
• Getting enough protein, fat, “smart carbs,” vitamins, minerals, and nutrients
• Training consistently, frequently, and with appropriate intensity
• Improving sleep and recovery habits

Benefits of Alchemy Nutrition and Wellness Coaching

Regular communication with your coach to keep you motivated and progressing towards your goals

• Subscription to our online software system that serves as your hub for all aspects of the program, easily accessible from a computer, tablet, or smartphone
• An easy to navigate home page that charts and tracks consistency with daily habits
• Regular objective assessments (measurements and optional photos) to track progress
• Daily lessons on a variety of topics including: cooking, nutrition, mindfulness, prioritizing your own health, and the “why” of what you’re working on to help you develop the skills and behavior patterns necessary to achieve your goals

Head over to the Alchemy program page to learn more about how habit-based coaching works and how you’ll acquire the skills necessary to achieve your nutrition goals.

Pricing

Nutrition Coaching Only

$150 billed monthly with a 12-month commitment
$125 prepaid with a 12-month commitment ($1500, a savings of over 15%)

Exercise Programming Add-On

Include exercise programming for an additional $50 per month! Exercise is the best accessory to nutrition for your body composition goals. Our exercise programming is individualized to your experience, goals, and level of ability. Similar to the nutrition program, you’ll learn through daily practice to build healthy exercise habits while developing a stronger body. Whether you’re a seasoned gym rat or have never exercised a day in your life, we can provide a program that meets you where you’re at and challenges you appropriately.

Sign Up Here!

Questions? Contact Chris and Jess!

News and Notes

• Holy crap. It’s Thanksgiving! We’ll be running on a modified schedule this Wednesday through Friday. Head over to the Schedule page to find out what’s happening.
• Thanks to everyone who came out to the Art Show last night! And a special shout out to our exhibitors and performers and to Coach Brett for organizing a terrific event.

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Yesterday’s Results Board: Ring Supports | Sumo Deadlift High Pulls, Front Squats, Burpees
Just Breathe Athlete Daily
What Should You Look for in a Cross Training Shoe? BarBend

Today is a scheduled rest/recovery day, but don’t worry! We are open and running on a normal class 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.

Amanda getting her first tattoo at last year’s CFSBK Art Show. If you want to get tatted up this year, there are still spots left on Jim Gentry’s waitlist. Go here to sign up!

1. So yeah, our 5th Art show is tomorrow night! Be sure to swing by the gym from 7 to 10pm for tons of great art and live performances.

2. Want to explore the world of rings? Join guest gymnastics Coach Ken Haller as he takes you through 4 weeks of gymnastics  strength training! This 1.5 hour long class starts Thursday, November 29th and will incorporate different facets of body weight strength training and movement. Go HERE to register.

3. Anise F., has an article up on Women’s Strength Coalition entitled “Residence in the Body: Physical Strength in Pursuit of Artistry,” and it’s about the relationship between her strength training at CFSBK and her artistic practice. It’s a great read!

4. Join Stacey C. for a women’s yoga retreat in the Catskills from February 1st to February 3rd! For more details and teacher bios click this link, check out the evite, or contact Stacey at staceylcerv [at] gmail.com.

5. Missing something? It might be in our most recent lost and found dump! Be sure to claim your stuff at the front desk before we donate it to CHIPS in a couple of weeks.

6. Make an appointment with Leah, CFSBK’s on-site massage therapist, today. You’ve earned it!

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Yesterday’s Results Board: Power Clean / Handstand Push-Ups | Toes-to-Bars
You Coach Like a Girl CrossFit Journal
Why Don’t We Forget How to Ride a Bike? Scientific American

Power Clean

Performance
Every 2 Minutes x 30 Minutes (15 sets):
3 Touch-and-Go Power Cleans + 6 Strict Handstand Push-Ups

Build or work across on the Power Cleans. Add a deficit as able on the Handstand Push-Ups.

Fitness
Every 2 Minutes x 30 Minutes (15 sets):
3 Power Cleans + 3 Wall Walks

Build or work across on the power cleans. Go “nose and toes” on the Wall Walks if you can.

Post work to comments.
Exposure 6 of 8

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For Quality:
8-7-6-5-4-3-2-1
Strict Toes-to-Bars/Hanging Leg Raises/Hanging Knee Raises

Rest as little as needed between sets.

Post work to comments.

Want to see some cool art by your fellow CFSBKers? Our 5th Art Show is just a couple of days away. Head over to the event page to learn more! 

Want to Explore the World of the Rings?

Join guest gymnastics Coach Ken Haller as he takes you through 4 weeks of gymnastics  strength training! This 1.5 hour long class starts Thursday, November 29th and will incorporate different facets of body weight strength training and movement.

Each class will focus on three to four distinct areas: warm-up and active mobility, rings skill work (Muscle-Ups, Levers, etc.), bodyweight strength conditioning, balance (on hands and feet), and flexibility. Students will be asked to have a goal or intention to focus on over the 4 weeks. Students can then focus on that goal outside of class.

Class Outline:
Rings
Support
Inverted Hangs
Back Levers
Muscle-Ups
Ring Routine
Balance
Headstand
Handstand
Mobility

When: 4 Thursdays from 7:30pm to 9:00pm (11/29, 12/6, 12/13, 12/20)
Cost: $100 for 5 weeks
Buy-in: Previously attended a rings class or 1 Pull-Up for women or 3 for gents

Register Here!

More About Ken

Ken Haller was a nationally competitive gymnast in Newton, MA and at the University of Michigan. After graduating, Ken coached for eight years at Capital Gymnastics in Northern Virginia where he coached regional and national champions. His students have gone on to be NCAA champions and members of Cirque du Soliel. In searching for an activity to replace gymnastics, Ken filled the void with rock climbing and yoga for the past ten years and recently found CrossFit to round out his training.

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Yesterday’s Results Board: Back Squat / Front Squat | Deadlifts, Box Jumps
Very Brief Workouts Count Toward 150-Minute Goal, New Guidelines Say NY Times
Mattie Rogers Wins Bronze for the US at World Championships BarBend

Back Squat / Front Squat

Performance
Back Squat: 2 x 5
Front Squat: 1 x 5

Heavier than Week 2.

Fitness
Back Squat: 2 x 5 LP
Front Squat: 1 x 5 LP

Heavier than Week 2.

Post loads to comments.
Exposure 6 of 8

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AMRAP 8 Minutes:
2 Deadlifts 315/225
2 Box Jumps 30/24
4 Deadlifts 315/225
4 Box Jumps 30/24
6 Deadlifts 315/225
6 Box Jumps 30/24
8 Deadlifts 315/225
8 Box Jumps 30/24

Add 2 reps per round until time is called.

The Deadlifts should be on the heavy side for you and the box height should be challenging.

Post rounds, reps, and Rx to comments.

Anise and the Sacred Circle Theatre Company will perform again at this year’s CFSBK Art Show. Come through from 7 to 10pm on Saturday! The evening will also feature performances from CFSBKers Emily Asher and Paul Bennett and live tattooing by Jim Gentry. Go HERE to get on Jim’s waitlist

Anise on Women’s Strength Coalition

Hey, speaking of Anise F., she has an article up on Women’s Strength Coalition entitled “Residence in the Body: Physical Strength in Pursuit of Artistry,” and it’s about the relationship between her strength training at CFSBK and her artistic practice. Here’s a snippet: “‘Physical artist'” seems a simple way to place all of that under the umbrella of a performance-based art form that begins and ends with the most elementary plane of existence-the body itself. Lifting began as a way to get stronger and find a fitness groove that worked for me, and in doing both of those things, it also completely changed the way I approach my work.” It’s a great and important read!

Join Stacey C. for a Women’s Yoga Retreat in the Catskills!

What

A winter women’s yoga retreat in the Catskills with CFSBK member Stacey Cervellino (a certified mindfulness and breath work teacher) and Sharyn Hahn (a certified yoga and Ayurveda teacher).

When

Friday, February 1st to Sunday, February 3rd at Floating Farmhouse in Eldred, NY.

Where

Nestled in the Catskills featured in Dwell and Architectural Digest, Floating Farmhouse is a mix of modern architecture and old-world charm.

More Info

The workshop includes: yoga, meditation, breath work, visualization/journaling, chakra balancing, Ayurveda, hikes, group meals, pizza made in the pizza oven, and a roaring fire in the evenings.

Cost: $375 for single or double accommodation, workshop, organic beauty samples, meals, wine, snacks, tea, and coffee. A $200 deposit is due December 1st.

For more details and teacher bios click this link, check out the evite, or contact Stacey at staceylcerv [at] gmail.com.

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Yesterday’s Results Board: Rest Day
Rest Between Sets Starting Strength
How One Community Built Their Box from the Ground Up Morning Chalk Up