Clean Complex
Every Other Minute on the Minute x 12 (6 sets):
Clean Pull + Hip Clean
Post loads to comments.
Exposure 7 of 8
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400m Run
21 Pull-Ups
12 Push Jerks 155/105
Coach Brett practicing some advanced Handstand Walks at the CrossFit Games East Regional this weekend
Coach David at the CrossFit Games East Regional
By David Osorio
Editor’s Note: Coach David just completed his 8th year as Competition Director of the East Regional. Enjoy this post from 6.9.2016 in which he reflects on this experience!
For the past 6 years, the end of spring has meant that it’s time for Regionals. The first one I worked was the inaugural Regional qualifier, which was held in a parking lot (no, really) in Albany. I schlepped up most of the gym’s equipment in a U-Haul and the Regional Director (Jason Ackerman) and I basically created a competition floor with chalk, some cones, a bunch of mismatched equipment, and whatever else we could find. Back then, you could basically just show up and compete. It was part competition, part BBQ, and part social.
Over the years CrossFit, especially the competative side of CrossFit, has seen tremendous growth. The athletes who qualify for Regionals are nothing short of Meat Robots (credit goes to Kelly Starrett for this term) who look and perform more like superheroes than humans. While the scope and scale of everything has drastically changed, in my opinion, the spirits of community and competition are still there, just on a much larger stage.
I’ve been honored to have been asked back to be the Competition Director of East Regionals every year, and the role has grown along with the competition. “Competition Director” essentially means that you’re the lead on every aspect of the competition with the exception of equipment, which is done by Rogue and a team of volunteers. As CD I work with the Regional Director and CrossFit HQ to make sure we’re optimizing the use of the venue. This includes managing the assembly and placement of the athlete warm-up areas, Athlete Village, Athlete Rally Points, back-of-house rooms for different teams, and drug testing. We also have to create a concrete “flow plan” for where and how athletes get checked in prior to heats, get set up with their chip timers, and walk onto and off the floor.
At the start and end of each day, there are also athlete briefings detailing each event. The judges also need to be trained on a similar protocol, which contains exact specifications for where to run to, how to stand, when to take a knee, what each athlete’s specific lane assignments are, and how score cards will be assigned. The call time for judges is 5:30am every day, and we usually don’t leave until 6 to 8pm. Beyond that, we work intensively with the judges leading up to and through the event to make sure that they understand the standards and flow for every event.
This year we had 180 individuals participating in the Team Competition, 80 in the individual, and about 70 judges (plus our scoring team, timing team, chip timing, athlete control, and medical services). I oversee all these people and teams to make sure everyone is doing their job and things are running exactly on schedule. (We have to coordinate everything to the second; at Regionals, if you’re one minute (literally) off, you’ll need to explain why it happened and have a plan to fix it. In addition organizing and overseeing these teams, I also am the point person for athlete appeals, which means I’m the lucky guy who has to talk to all the athletes who are upset about on the field calls or are appealing something related to their performance. Fortunately, most of the athletes are very reasonable and diplomacy is one of my strong suits!
So, in a nutshell, that’s what I do at Regionals. There is a HUGE crew of dedicated and hard working people who come together to make these events run smoothly. I’m so grateful to be one of the many people behind the scenes who work hard to make sure we send the right people to Carson and create fair, memorable, and fun event for everyone. It’s always an incredibly stressful and draining week, but it’s totally worth it, and I’ll keep coming back as long as they keep inviting me back.
Thanks, DO! You make CFSBK proud!
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Yesterday’s Results Board: Rope Climb | Burpees, KB Swings, Box Jumps
Don’t Slow Down CrossFit Games
A Brief History of America’s Obsession with Sneakers Smithsonian
Rope Climb | WOD 5.19.18
Rope Climb
12-15 Minutes Not for Rounds:
130m Jog
1-3 Rope Climbs 15′
Post work to comments.
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AMRAP 21 Minutes:
18 Burpees
15 Russian Kettlebell Swings 24/16kg
12 Box Jumps 24/20″
Post rounds, reps, and Rx to comments.
Our annual Memorial Day “Murph” event, one of our biggest and best events of the year, is just over a week away. Go HERE to sign up for a heat or to the event page for more info!
This Week at CFSBK in Review
It’s almost summer, and there’s lots happening at the gym. Let’s recap!
1. We’ve delayed the start of the upcoming Active Life Strength PM Cycle to this Monday, so you know what that means: There’s still time to register! See this post for details, and go HERE to register.
2. Register for our upcoming Brazilian Jiu Jitsu Fundamentals class with Coach Callie Brennan! Fundamentals is your jiu-jitsu starter pack. The course is geared towards anyone intrigued by BJJ but unsure where to begin, anyone who wants to become better acquainted with dynamic movement on the ground. By the end of the course, you will be at the point where you can walk into a live-sparring Jiu Jitsu class without reservation.
3. “The Stay Strong Scholarship means a second chance for me. This scholarship has opened up doors for me that I never thought would be open.” On Tuesday, we talked to Stay Strong Scholar AS. For the 3rd year in a row, Iron Maidens lifters will raise funds for the Stay Strong Scholarship, which supports students at Bronx-based Grace Outreach. This year, our goal is to raise $40,000 to continue supporting these students. Right now we’re at $8,673 raised. Can you help us get there? Show some love by donating to your favorite CFSBK lifter(s) through the 2018 Crowdrise campaign here.
4. Coach Whit is a longtime client of Zach Dacuk, who is offering a workshop from June 21st to the 24th. “Mapping the Body: Recognizing Successes & Principles in the Application of Fascial Movement” is of interest to massage therapists, fitness instructors, and movement professionals.
5. In this week’s installment of Humans of Starting Strength Program, we talked to longtime CFSBKer Rob Underwood. It’s a great insight into one of our cornerstone programs. Check it out!
6. Today’s 11am Active Recovery class is cancelled. Coach David is serving his 8th year as the Competition Director of CrossFit’s East Regional!
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Yesterday’s Results Board: Rest Day
10 Things You Don’t Know about Yourself Scientific American
Making Time to Switch Off BarBend
Rest Day
Register for Active Life Strength!
We’ve delayed the start of the upcoming Active Life Strength PM Cycle to Monday, so there’s still time to register! Get out of pain, stay out of pain, strengthen your weaknesses, and improve mobility and movement patterns, all while getting stronger! This is a predominantly strength-based class very specifically programmed to strengthen movements and improve positions based on your individual needs.
The Active Life methods help athletes of all levels identify the root causes of their pain, injuries, and plateaus, and provide solutions for alleviating and eliminating those limitations through strength training, hands on treatment, corrective movements, and program modification. As the Head Coach at Active Life Athletics, Coach Keith worked closely with the Active Life doctors as they developed the system and led the charge to incorporate it into a gym model. Using those principles, this program will help you identify your individual weaknesses and limitations, guide you through the necessary strength and mobility exercises, and get you moving and lifting more efficiently, with less pain. A pain-free athlete is a confident athlete, and a confident athlete is a dangerous athlete. If your goal is to look better, feel better, and go hard into your 80s, this program will help you set and maintain the foundation.
For more information on The Active Life, check out:
- @activeliferx on Instagram
- www.performancecarerx.com
- The Active Life on YouTube
Schedule
PM Cycle
May 14th, 2018 – July 5th, 2018
Mondays from 7:30pm to 8:30pm
Thursdays from 6:30pm to 7:30pm
2x per week for 8 weeks
Register Here!
Cost
The cost is $160 per month ($320 total plus NY state sales tax). The first charge will occur at the time of registration and the second payment of $160 will occur automatically 1 month later. This cycle is open to all CFSBK members as well as CrossFitters from other affiliates.
(Please note that you are committing to specific days and times and there be no refunds for any missed classes or late cancellations.)
What happens in class?
We will start with testing your single leg strength relative to your Back Squat, your Deadlift stamina relative to your absolute strength, your 1-arm carry ability, and your upper body pressing and pulling. You will then receive progressive strength work during each class to address your weaknesses based off of your test results.
In addition, we will identify your general movement limitations through mobility and flexibility assessments. Each athlete will receive an individualized “Not for Time” piece to complete as a warm up/cool down for CrossFit group class or during standardized warm-ups to address these limitations through corrective movements, stretches, and holds.
News and Notes
- Tomorrow’s 11am Active Recovery class is cancelled. Coach David is serving his 8th year as the Competition Director of CrossFit’s East Regional!
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Yesterday’s Results Board: Snatch | Double-Unders, Deadlifts
Broke Your Right Arm? Exercise Your Left. It May Help, Really NY Times
When Should You Use a Weightlifting Belt? Girls Gone Strong
Snatch | WOD 5.17.18
Snatch Complex
Every Other Minute on the Minute x 16 (8 reps):
Snatch Pull (4 seconds down) + Snatch Pull + Hip Snatch
Build to a heavy but perfect load on the complex. No misses, no press outs. The Hip or “Power” position is one where the knees and hips both flex. While the torso may lean forward a small amount, the barbell remains in the crease of the hip and does NOT travel down the thigh into a Mid-Hang position. The limited travel off the bar into the Hang doesn’t allow for maximal loads to be used.
Post loads to comments.
Exposure 7 of 8
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For Time:
50-40-30-20-10
Double Unders
21-18-15-12-9
Deadlifts 185/125
Post time and Rx to comments.
Tom S. having some fun with the yoke at Strong Fit. Check out more recent photos by Thomas H. on our Flickr account!
Brazilian Jiu Jitsu at CFSBK
Brazilian jiu jitsu (BJJ) is a full-contact grappling style that prioritizes strategy over brute force. Literally translating to the “soft” or “pliable” (jiu) “style” (jitsu), it is often thought of as the chess of martial arts. BJJ is, at its core, a self-defense system that employs positional advantages, joint locks, and chokes to defend against an opponent or attacker in an assertive and elegant manner. You needn’t be stronger than your opponent to subdue them, which makes BJJ one of the most practical and effective martial arts for all ages and sizes. There is no striking in Brazilian jiu-jitsu. This is a submission grappling art based on efficiency of movement, leverage, and timing.
Fundamentals is your jiu-jitsu starter pack. The course is geared towards anyone intrigued by BJJ but unsure where to begin, anyone who wants to become better acquainted with dynamic movement on the ground, and anyone who could use a review to jump back into it. This will be an 8 week course with 1 class per week. Classes will cover the basic body mechanics and techniques used in Jiu jitsu. Come dressed in standard work out garb (leggings, spats, shorts that won’t fall off) and be advised that the sweat you leave with may not be your own. No zippers, no claws, no jewelry! By the end of the course, you will be at the point where you can walk into a live-sparring Jiu Jitsu class without reservation.
Days & Times
June 3rd to July 22nd
Sundays from 1:30 to 3:00pm
Pricing
$200 ($100 will be charged when you register and then again at the 4-week mark of the cycle)
About the Coach
Callie Brennan is a brown belt in Brazilian jiu-jitsu under Team Fabio Clemente. Callie has been training and competing for the past 7 years. She began teaching beginner and intermediate students under the guidance of Pan American champion Babs Olusanmokun and multiple time World and Pan American champion Dominyka Obelenyte. Callie has competed locally and internationally winning gold at American Nationals as a white belt, the Montreal IBJJF Open at blue belt, and New York IBJJF Open at purple belt in her weight. She also medaled in the Abu Dhabi Pro Trials at blue belt.
Callie recently founded Rag Doll Camps with her training partner and coach, Dominyka Obelenyte, with a mission to close the gender gap in the sport. She also teaches privately. Callie initially began CrossFit to supplement her jiu-jitsu practice, and she is looking forward to sharing it with the CFSBK community!
Feel free to contact Callie directly with any questions!
News and Notes
- We’ve delayed the start of the upcoming Active Life Strength PM Cycle (but not AM) to next Monday, so you know what that means: There’s still time to register! See this post for details, and go HERE to register.
- Missing something? It might be in our most recent lost and found dump! You can also now see photos of our lost and found clear outs via the link under Member Resources. Be sure to claim your stuff at the front desk before we donate it to CHIPS!
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Yesterday’s Results Board: Front Squat / Ring Row | Pull-Ups, KB Swings, L-Sits
Why We Love Chuck Taylors for Weightlifting Wirecutter
You and Mat Fraser Vs. Linda and Triple 3 CrossFit Journal
Front Squat / Ring Row | WOD 5.16.18
FRONT SQUAT / SINGLE-ARM RING ROW SUPERSET*
A1) Front Squat:
4 x 8-10
A2) Single-Arm Ring Row:
4 x 8-10
Use a heavy load (or degree of difficulty for the Ring Row) for the rep range that allows you to move with perfect form, heavier than last week. Keep rest to a minimum, 30-60 seconds between movements.
*Warm up and then perform a set of Front Squats, followed by a set of Ring 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 7 of 8
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20 Minutes or 5 Rounds:
3-6 Strict Pull-Ups
12e Single-Arm Kettlebell Swings
20 Second L-Sit
Use assistance or add weight to the Pull-Ups as appropriate. The Kettelbell Swings should be heavy for 12 reps. Scale the L-Sits to Tucks or Half-Tucks as appropriate, or accumulate 20 seconds in a few sets.
Post work to comments.
Humans of Starting Strength: Rob Underwood
A new round of CFSBK’s Starting Strength Program cycles just started! Over the next few weeks, we’ll be bringing you some Humans of New York-style interviews with our Starting Strengthers. Who are these intrepid powerlifters? What brings them together? What is Starting Strength Program like? How is it different from other classes? What kind of funny stuff does Coach Jeremy say in class? Let’s find out! For last week’s first installment, we talked to Bridget M. This time it’s longtime CFSBKer and Starting Strength mainstay Rob U.!
What are some differences between Starting Strength Program and CrossFit group class? Were any a surprise to you?
Starting Strength made me a lot more hungry, which was dangerous as I put on weight, both fat and muscle, easily. I had to really watch my intake of protein and overall calories so that I was making good of all the strength training I was doing but also not just getting fat. Generally I found I had to think more about diet or I would use SS as an excuse to eat anything and everything.
SS also seems easier in the moment, since you take longer breaks between sets. But, a day after, I found I need a bit more rest than with regular classes. Sleep, as always, is key.
What are a few of the biggest things you took from or accomplished in SS?
I got a lot stronger! Before my first SS I was at something like a 200 lb Squat, 250 or so on the Deadlift, and maybe 115 or so on the Press. Now my PRs on those are 372, 435, and 177 respectively. It’s no joke. It works. You will get much much stronger doing SS.
How has Starting Strength affected your capacity in CrossFit group class?
From a pure ego perspective, I like that when we do power lifts in group class I might be one of the top lifters in a given day. I know we’re only competing against ourselves, but as an overweight, unathletic 45-year-old man it is definitely a boost to feel like you can be one of the stronger people in the room from time to time, especially as I tend to come in “last” in virtually everything else we do, especially the WODs (except the marathon, though I’m not exactly fast there).
Overall, I just feel a lot more confidence when we’re doing lifts in group class, whether on their own or in a WOD. I’d also note than an adjustment going back to group classes is less time between sets. I learned I had to adjust my weights on, say, a 3 x 5, down 10-15% to account for that when going back to group class.
What’s the culture like?
Very supportive. Lots of friends. Feels like a community within a community. Margie and Jeremy are the best.
Some of the other over-the-hill dads who do SS and I also created an informal group within the SS community called “Slippery Slope,” because we’re on the slippery slope to death now and SS is one of our last defenses. I think our motto was “Park Slope dads with an overenthusiastic obsession for CrossFit and Phish.” Just writing down that motto made me throw up in my mouth a bit, by the way. Our aim was to be the total opposite of the show “Girls”: boring, ugly, old men doing nothing interesting other than squatting and listening to “Fluffhead.”
Were there any major challenges (physical or mental) that you had to overcome?
Even now when I go heavy on a Squat, I get scared even though I only very rarely miss a lift. But overcoming that mental challenge, the fear, each time is really empowering. I also learned that it’s really important to learn how to spot correctly and to ask for a spotter early and often.
News and Notes
- Registration for our annual Memorial Day “Murph” is open. Head over to the event page for more info and to sign up for a heat!
- Saturday’s 11am Active Recovery class is cancelled.
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Yesterday’s Results Board: Rest Day
Fiber Could Save You from the Flu The Outline
Chakera Holcomb Sets Highest All-Time Wilks Score BarBend
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