Bench Press / Dumbbell Front Rack Step-Ups Superset*

A1) Barbell Bench Press:
3 x 6

A2) Dumbbell Front Rack Step-Ups:
3 x 6

Use a controlled “faster up-slower down” tempo for both movements. Go heavier than last week. Use a box height that allows for “squat depth” on the working leg.

*Warm up and then perform a set of Bench Presses, followed by a set of Dumbbell Front Rack Step-Ups. Repeat for 3 work sets of each, resting 30 seconds to a minute between movements.

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Exposure 6 of 8
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4 Rounds
AMRAP 3 Minutes:
1, 2, 3, 4, 5, 6, 7, 8, 9 (add 1 rep per round)
Deadlifts 185/125
Strict Handstand Push-Ups

Rest 3 minutes

Start each round off at 1. The Deadlift should be a medium weight for you, something you could do easily a set of 10+ reps when fresh. The Handstand Push-Ups are strict today (no kipping). If these are easy for you, then add a deficit. If not, then scale range of motion (up to 2 mats) or to Box Piked or regular Push-Ups as needed.

Post rounds, reps, and Rx for each round to comments.

This Week: Free Next Level Weightlifting Club Classes!

Want to get better at Olympic lifting? We’ve added 2 additional Next Level Weightlifting Club classes from 12 to 1:30pm on Wednesdays and Fridays, and this week those afternoon classes are free! NLWC offers Olympic lifting (the Snatch and the Clean and Jerk) with strength training and mobility all in one. While there are universal weekly workouts, they can and likely will change from person to person depending on each individual’s needs. All people are different and therefore require different things to be successful. At Next Level Weightlifting Club, we take that into account and make adjustments as needed to optimize progress.

There’s no need to register beforehand for this Wednesday or Friday’s free classes. Just show up and get your Oly on!

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 (400lb) 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.

News and Notes from CFSBK Members

• CFSBKers Maria H. and Courtney C. host a biweekly comedy series called Butterscotch Comedy. The show happens at the Greene Grape Annex, and the next one goes down on July 19th at 7:30pm. Check it out!
• Moss, a movie that Gene K. worked on as a producer, just started a weeklong run at Cinema Village in Manhattan! The film has received strong reviews in The New York Times and The Village Voice. You can purchase tickets here. CFSBKers can also receive a discounted ticket by presenting this voucher at the box office.

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Yesterday’s Results Board: Snatch | Run, Sit-Ups
Weightlifting’s New Bodyweight Categories BarBend
Central Regional Highlights CrossFit Games

Snatch

Performance
Every 90 Seconds x 10:
Mid-Hang Snatch

Use the first few sets to build, with the goal of making a few reps at a heavy weight before dropping for the final 2 reps to finish on a few at a lower percentage.

Fitness
Every 90 Seconds x 10:
Snatch Grip Deadlift + Mid-Hang Power Snatch + Overhead Squat

If you’re newer to the lifts, then choose the Fitness option, breaking the movement up a bit. Use the first few sets to build, with the goal of making a few reps at a challenging weight before dropping weight for the final 2 reps to finish on a few perfect reps.

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Exposure 5 of 8

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3 Rounds for Time:
550m Run (1 lap)
50 Sit-Ups

Post time and Rx to comments.

This round is on Stella | Photo by Thomas H. 

August 26th: CrossFit Strongman Specialty Course

On Sunday, August 26th, CFSBK will host a CrossFit Strongman Specialty Course seminar.

This one-day course is for athletes and coaches who want become more proficient with strongman movements. The typical strongman competition consists of five events in one day, and each event is less than 60 seconds. This is a perfect – and fun – way for CrossFitters to increase strength without using a barbell. Because of the often-awkward size, shape and consistency of the objects in strongman, the lifts tend to have less efficiency than those done with a barbell. These loads challenges the neuromuscular system in a way a barbell cannot and better mimic challenges found outside the gym. Participants learn to lift Atlas stones, carry a yoke and farmers handles, flip tires, and clean and press odd objects such as a log, keg, anvil or stone at their relative level of strength. Additional topics discussed include how to incorporate these movements into CrossFit workouts.

The Strongman Course teaches participants:

1. Safe, proper and efficient movement using strongman objects
2. How to coach strongman movements
3. How to incorporate Strongman training methodology and programming

Register Here!

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Yesterday’s Results Board: WODurday
How I Trained My Motor Cortex to Help Me Squat More BarBend
Behavior-Based Goal Setting Girls Gone Strong

WOD 7.7.18

3 Rounds for Time:
50 Russian Kettlebell Swings 24/16
40 Calorie Row
30 Thrusters 75/55
20 Pull-Ups

The loading should be light today. Scale Pull-Ups to Banded or Jumping Pull-Ups as needed.

Post time and Rx to comments.

TODAY: World Cup Quarterfinals at CFSBK

We’ll be showing the World Cup quarterfinals match between Russia and Croatia today at 2pm on our big, big screen (it’s a giant screen) at 597! Today and the rest of the dates listed below are bring-your-own beverages, food, and friends.

Semifinals: Tuesday, July 10th and Wednesday, July 11th at 2pm
Finals: Sunday, July 15th at 11am (during group classes)

All are welcomed. Bring buds!

Discounted Tickets to Moss

Moss, a movie that Gene K. worked on as a producer, just started a weeklong run at Cinema Village in Manhattan! The film has received strong reviews in The New York Times and The Village Voice. You can purchase tickets here. CFSBKers can also receive a discounted ticket by presenting this voucher at the box office. Congrats again, Gene!

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Yesterday’s Results Board: Rest Day
Which Is Healthier White Rice or Brown Rice? OPEX
How Does a Pro Soccer Player Fuel Up? Breaking Muscle

Coaches David and KHarpz showing off those sweet blading skillz. It’s the summer craze that’s sweeping Degraw Street!

This Week at CFSBK in Review

1. A new cycle of Coach Ro’s popular Anti-Gravity Strength class starts Monday, and there are still a few spots left. These classes always sell out, so now’s your chance! Go here to register.

2. We’ll be showing a bunch of the remaining World Cup matches on our big, big screen at 597! All the dates listed here are bring-your-own beverages, food, and friends. Join us today and tomorrow at 2pm for the quarterfinals matches!

3. Missing something? It might be in our most recent lost and found dump! Be sure to claim your stuff before we donate it to CHIPS in a few weeks.

4. Want to get better at Olympic lifting? You’re in luck. Starting tomorrow, we’re offering additional Next Level Weightlifting Club classes at from 12pm to 1pm on Wednesdays and Fridays!

5. Save the date! On Saturday, July 21st, we will be hosting a potluck at Prospect Park. Come lounge on the grass, throw some frisbee, toss the ol’ pigskin, and hang out with your gym buds. What better way to spend a Saturday?

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Yesterday’s Results Board: Clean and Jerk | NFT Work
When Meat Eaters Should Choose Plant Based Protein Breaking Muscle
How Feasting Rituals Help Shape Human Civilization Smithsonian

Clean and Jerk

Performance
Every 90 Seconds x 10:
Clean + Jerk

Use the first few sets to build, with the goal of making a few reps at last week’s heaviest weight before dropping for the final 2 reps to finish on a few at a lower percentage.

Fitness
Every 90 Seconds x 10:
1 Clean Deadlift (3 seconds down) + 1 Power Clean + 1 Front Squat + 1 Jerk

If you’re newer to the lifts, then choose the Fitness option and work on pulling strength from the floor. Use the first few sets to build, with the goal of making a few reps at last week’s heaviest weight before dropping weight for the final 2 reps to finish on a few perfect reps.

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Exposure 5 of 8

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5 Rounds or 20 Minutes:
50 Double-Unders (or about 2 minutes practice)
10e Wall-Facing Shoulder Taps (or 3 Wall Walks)
10 Supine Hollow Alternating Leg Raises

Post work to comments.

James and Coach Keith practiced their ninja moves at the gym yesterday morning. We’re not ninja experts, but these look pretty good to us! | Photo by Sasha S.

Sign Up for Anti-Gravity Strength

Struggling with your Pull-Ups? Stuck at the bottom of your Handstand Push-Up? Check out Coach Arturo‘s critically acclaimed Anti-Gravity Strength class. These always sell out, so hop 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