Clean Complex

Every 2 Minutes for 16 Minutes (8 sets):
3 Position Hang Clean (Hip + Knee + Low [1″] Hang Clean)

Pause for a 2 count at each Hang position before the Clean. Focus on staying balanced and finishing your pulls vertically by extending the knees and shrugging the shoulders. The time that you’ll be hanging onto the bar and maintaining tension for this complex will limit the load. Build to a point that feels heavy but allows for perfect execution.

Post loads to comments.
Exposure 6 of 8

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AMRAP 20 Minutes:
20/15 Calorie Row
20 Box Jumps 24/20″
20 Alternating Dumbbell Snatches 50/35

Aim to keep moving on this at a. moderate pace, never nearing redline. The Box Jumps should all be step downs, and the Dumbbell Snatches should be smooth and steady. When finished, you should feel like you could keep going for another 20 minutes.

Post rounds, reps, and Rx to comments.

Today’s 12pm Pilates class is cancelled, but Karina was kind enough to give us this 20-minute mat workout you can do on your own. Enjoy! 

Next Sunday: The Subway Series at CrossFit Viruosity

Another year has gone by, and it’s time once again for an NYC affiliate throw down: the 8th annual NYC Subway Series! All NYC affiliates are invited to participate—the affiliate with the best overall score at the end of 4 events wins the Subway Series Trophy and bragging rights for a whole year.

This year the 2nd event takes place at CrossFit Virtuosity on September 23rd. The Subway Series uses a team format (M/M and F/F), and there are both Scaled and Rx’d divisions, so we hope as many CFSBKers as possible will sign up.

Go here to register!

News and Notes

• Tomorrow night’s 7pm Next Level Weightlifting class is cancelled. Coach Frank is competing at the USA Weightlifting American Open Series 3 today. He’ll be lifting on the Blue platform at 1:25pm, and you can watch him on the live stream. Kick some ass, Frank!
• There’s less than a week left to sign up for Fight Gone Bad 2018, a day full of fun costumes, badass athletic feats, and fundraising for a great cause! Go HERE to get in on the fun!

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Yesterday’s Results Board: Team Sprint/Bench
New Elimination Style Format Coming to 2019 CrossFit Games BarBend
Controlling Fibromyalgia Through CrossFit CrossFit Journal (video)

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Yesterday’s Results Board: Rest Day
How This 97-lb Woman Became the IPF’s Strongest Lifter Athlete Daily
Walt Whitman on Creativity Brain Pickings

Today is a scheduled rest/recovery day, but don’t worry! We are open and running on a normal class schedule, but 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). We recently explained why we program Rest Days twice a week and how you can get the most of of them.

Next Friday: Stronger Than Addiction Workout at CFSK

In our effort to create a community of support for people from all walks of life, we are hosting a FREE workout on Friday, September 21 at 7:00pm for anyone struggling with addiction, in recovery from addiction, or whose lives have been affected by addiction. Being around others who have been through the same experience will show you are not alone. Come connect with others in the community and get a great workout!

News and Notes

• 8 days left to sign up for Fight Gone Bad 2018, a day full of fun costumes, badass athletic feats, and fundraising for a great cause! Go HERE to get in on the fun!
• Tonight’s 6pm Next Level Weightlifting Club class is cancelled, but 12pm class is still on. Coach Frank is headed to the American Open in Las Vegas. Good luck, Frank!
• Sunday’s 12pm Pilates class with Karina is cancelled. 
• From September 11th to the 23rd, Leah D. will be offering extended evening hours (until 8pm most days) for massage therapy. Go here to learn more about Leah’s services and to book an appointment.

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Yesterday’s Results Board: Snatch | Kettlebell Swings, Burpees, Pull-Ups
5 Things I Learned From 8 Weeks of Ditching the Barbell BarBend
So I Broke My F*cking Nose The Players’ Journal

Snatch Complex

Every 2 Minutes for 16 Minutes (8 sets):
3-Position Hang Snatch (Hip + Knee + Low [1″] Hang Snatch)

Pause for a 2 count at each Hang position before the Snatch. Focus on staying balanced and finishing your pulls vertically by extending the knees and shrugging the shoulders. The time that you’ll be hanging on to the bar and maintaining tension for this complex will limit the load. Build to a point that feels heavy but allows for perfect execution.

Post loads to comments.
Exposure 6 of 8

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For Time:
21-15-9
Russian Kettlebell Swings 24/16kg
Burpees
Pull-Ups

Sprint pace again today. Aim to move at an uncomfortable pace throughout. If the Burpees will slow you down considerably, scale the volume to 15-9-6 or sub Jumping Pull-Ups.

Post time and Rx to comments.

Photo by Thomas H. 

The Subway Series at CFSBK: A Recap from Coaches Jess and Whit

Event 1 of the 2018 Subway Series was a huge success! Thanks again to the organizers, volunteers, competitors, and everyone who came out to cheer. Today we’re happy to bring you recaps from the winners of the Female Rx’d Division, our own Coaches Whitney Hubbard and Jess Fox! Their team name? The Whitty Foxes. You saw them on the podium, but let’s get the details straight from the source…

Whit:

I had a great time competing in the first event of the Subway Series this past weekend. A huge part of this is that Coach Jess is an incredible partner. She’s an intelligent, fierce athlete who keeps her head on straight and knows how to push when the time is right. She’s also really good at Thrusters, so a wash of dread came over my body when the first workout was announced (a total of 200 Double-Unders and 70 Thrusters), and I realized I’d have to get quite uncomfortable to keep up with the blistering pace she would set!

For each workout, we sorted out our game plan in advance based on our own capacities, committed to sticking it out, and decided to enjoy the day no matter the outcome. I honestly think we executed pretty seamlessly. We might have close to 20 years of CrossFit experience between the two of us at this point, so there’s a lot to be said for just knowing yourself and staying calm under pressure.

On the physical front, I was personally happy to have this as a testing day. Over the past few months, I’ve been less focused on conditioning and more so on building strength, particularly in my long term goal of evening out significant left to right imbalances. Yesterday showed me that I’m headed in a good direction. My legs kept up on those Thrusters, though I did have to get on the assault bike immediately to flush them out for 15 minutes! And I got through the barbell complex at close to 90% of my 1-rep max Clean and Jerk.

Despite a persistent low level cold, I managed to hold on through that final AMRAP as Jess and I settled into our little Burpee Box Jump rhythm! Competing is such a good reminder that we can only ever plan for success and do our best with what we have on that day. I was pretty anxious at the beginning of it, but I’m glad I took the leap to push my edge a bit further and break outside my comfort zone again. Congrats to everyone who competed, and thanks to all of the wonderful volunteers and judges!

Jess:

The Subway Series is always such a fun time, and this past Sunday was no exception! I’ve been lucky to be a part of it since it’s inception 8 years ago and have tried to participate in at least one event each year. And while it’s gone through different iterations of individual and team events, it’s always been such a supportive, fun, and beginner-friendly event! Sure, it’s fun to see a top team finish first or lift the most weight, but I love seeing the whole gym cheer for the last teams to finish even more. That’s the spirit of CrossFit.

This year, I was lucky to partner up with fellow TFBA Coach Whit. I’d say we were excited but nervous when the workouts were announced. Excited to see the Thruster/Double-Under workout but knew that it would hurt because it would be fast. The barbell complex looked fun, but knew it would be much harder than expected. The partner AMRAP looked great but was clearly 8 minutes too long.

After meeting to talk strategy and testing some of the workouts, we came up with a pretty solid game plan. We factored in each other’s strengths so that we could try to do the best we possible could. But we were also completely open to calling an audible and adjusting things if needed. For example, while warming up for Event 1, I decided to try Whit’s jumprope thinking that it would save us a bit of transition time. I’ve NEVER used someone else’s jump rope in a competition but figured why not. After tripping up in the first round after 3 Dubs, I thought it was a bad mistake. But I shook it off, refocused and got back on track. And hey, we ended up finishing 1st there!

The barbell complex was definitely much harder than I expected. If you saw me smiling and laughing during one of my attempts, it’s because I almost forgot to do the Front Squats and was only reminded by Whit yelling, “Uou gotta squat Jess!” Ha! And then there was Whit’s face during the Jerks. Such beautiful Jerks, such squirrelly faces. 😉

The workout that I’m most proud of is the Synchro AMRAP. We had an idea of our calorie splits on the erg and practiced the timing of the Burpee Box Jumps and the Snatches, but things really clicked for us during that workout. There’s just something about having another person by your side to push you just a bit harder. I didn’t expect to win that workout, but we stayed steady and calm and in tune with each other and just eeked past Katie and Sarah. It was a fun race to the finish!

Thanks to all those who came out to support all of us, to the CFSBK dream team that ran such a smooth event, and to all of the volunteers. I had so much fun and can’t wait to do another. If you’ve never competed or are on the fence about it, I suggest finding a partner and signing up for a future Subway Series event!

Be sure to check out some killer photos from the day by Robert C. and Thomas H.

News and Notes

• 9 days left to sign up for Fight Gone Bad 2018! Go HERE to get in on the fun!
• Sunday’s 12pm Pilates class with Karina is cancelled. 

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Yesterday’s Results Board: Back Squat | Power Cleans, Power Jerks
How Fitness Classes Provide the Meaning That Religion Once Did Vox
Everyday Racism in the Fitness World and Beyond Girls Gone Strong

Back Squat

Fitness
3 x 5 LP

Heavier than last week.

Performance
85% x 1, 85% x Max Reps (more than Week 3)

Warm up, then perform one single at 85% (of 1RM), followed by a max rep set at the same load. Use spotters, but aim to end the set 1 rep shy of failure. The goal is no failing.

Post loads to comments.
Exposure 6 of 8

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For Time:
15-9-6
Power Cleans 135/95
Push Jerks 135/95

The loading is “Grace” weight, which is intended to be on the light side of medium. Use a weight you can throw around a bit, cycling in sets of at least 6 reps when fresh.

Post time and Rx to comments.

Introducing Alchemy Nutrition & Wellness at CFSBK

When we say, “We have it all,” we really mean it! Today we’re proud introduce Alchemy Nutrition & Wellness, which is helmed by Coaches Jess and Chris Fox!

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

• From September 11th to the 23rd, Leah D. will be offering extended evening hours (until 8pm most days) for massage therapy. Go here to learn more about Leah’s services and to book an appointment.
• Just 10 days left to sign up for Fight Gone Bad 2018! Check out these fun action shots from last year, and go HERE to get in on the fun!

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Yesterday’s Results Board: Rest Day
Martin Tye Deadlifts 500kg to Win World’s Strongest Disabled Man BarBend
Are Digital Devices Altering Our Brains? Scientific American