WOD 4.14.18

While you’ve been sleeping or eating or spending time with your family or whatever, Coach Keith has been training and training and training

Tonight: Mario Kart Tournament at CFSBK!

TONIGHT starting at 7:30pm, CFSBK is hosting a Mario Kart 64 tournament. Relive your college years, childhood, adolescence, infancy, adulthood, or whatever the case may be.

For the main event, you’ll choose from 1 of the following classic Nintendo characters:

• Mario
• Luigi
• Princess Peach
• Toad
• Yoshi
• Donkey Kong
• Wario
• Bowser

Please leave a comment on the event page to let us know which you’d like to play as. See you tonight!

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Yesterday’s Results Board: Snatch | Run, Burpees
A Better Understanding of Shoulder Health Girls Gone Strong
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Snatch Complex

Every Other Minute on the Minute x 7:
1 Snatch Deadlift + 4 Second Lower to the Floor + 1 Snatch High Pull + 1 Mid Hang Power Snatch + 1 Overhead Squat

Keep this complex relatively light today (70-80% of your Power Snatch 1RM) and focus on executing perfect positions on each movement.

Post loads to comments.
Exposure 2 of 8

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3 Rounds for Time:
400m Run
25 Burpees

Do your best to push the pace on this simple couplet today.

Post time and Rx to comments.

Sofia M. before (L) and after (R) the LFPB Challenge

The Look, Feel, Perform Better Challenge Winners: 1st Place

We’re so proud of everyone who recently completed the 2018 Look, Feel, Perform Better Challenge, our collective kick-start toward healthier nutrition and recovery habits in the New Year. Among the dedicated CFSBKers who rethought their diets, counted macros, and put in quality time with the foam roller, 3 women and 3 men stood out to us as winners, and we’re announcing them this week. We’ve also asked them to tell us a bit about the “secrets” to their success. Today we’re pleased to announce the 1st place winners *drumroll* … it’s CFSBK power couple Sofia M. and Lauro L.! They’ll each receive a free 1-month Unlimited membership.

Sofia M.

The Challenge was really successful for me and I exceeded my expectations.. I lost 9 pounds, and was able to lose enough fat to start seeing the muscles that I knew were hiding. I was happy to find them for the 1st time in my life! It is funny that 13 months after having a baby, this is by far the best shape of my life. Knowing that so many people were going through the same process really helped me stay away from my trigger foods, like sugar and alcohol. In general, I have been feeling much stronger and energetic at the workouts, and I have been seeing really good progress in my training.

Capacity Test (22 lb Thruster and Jumping Pull-Ups with 16in box):

Before = 9:35. After = 8:45

Active Recovery and meditation are not my thing, so that is the item that I did not do so well with. Everything else was really good!

Lauro L.

I lost 5 kg since the Challenge began. I also have been exercising consistently five times a week, and I am feeling great. I’ve never had such a good stretch of exercise and balanced eating since, ever. I registered as Level 1, but Sofia was doing it as a Level 2 and showed me the tricks on how to count macros, so I did Level 2 monitoring for a couple of weeks and learned a lot. My biggest lesson: “One cheeseburger and my fat intake is already at 100%”. For the first time I was using the scale to gain intuition on food amounts and their macros. It was a great experience. After Level 2 tracking for two weeks I relaxed on the tracking, but not on the food. I was still eating how I had learned from the tight tracking period. My capacity test was went down from 11:15 to 9:10 (I did the yellow bar and Ring Rows). At the time of the first test, I couldn’t do any Pull-Ups now I can do 6 Pull-Ups.

Congrats to everyone who took part in this year’s Challenge!

News and Notes

• Morit S. recently appeared on Pete McCall’s All About Fitness podcast. Check it out here!
• CFSBK is looking for new talent to staff our front desk on Monday evenings from 4:15 to 9:45pm ! Responsibilities include handling inquires from walk-ins, managing basic membership issues, light cleaning/organization, and other miscellaneous duties. Ideally, we’d like to hire from within so that candidates are already familiar with CrossFit and CFSBK, but we are open to talking to new folks if they’ve got good people skills and are committed to joining the gym. On top of an hourly wage, Front Desk staff will also receive 50% off membership for one shift per week or a comped membership for two shifts or more per week. We are looking for people who keep a consistent schedule and commit to six months of work with us (barring extenuating circumstances). We will be interviewing this month and hiring a new staff member for immediate training. Email Charlie [at] CrossFitSouthBrooklyn.com to inquire and include “Front Desk” in the subject line.

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Yesterday’s Results Board: Back Squat / Dumbbell Row | Ring Dips, DB Thrusters, Row
The Speal Deal CrossFit Journal
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BACK SQUAT / THREE-POINT DUMBBELL ROW SUPERSET*

A1) Back Squat:
4 x 10-12

A2) Three-Point Dumbbell Row:
4 x 10-12

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. Repeat for 4 work sets of each, resting 30 seconds to a minute between movements.

Post loads to comments.
Exposure 2 of 8

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5 Rounds for Quality (with as little rest as needed):
5 Ring Dips (22X2 Tempo)
5e Single Arm Dumbbell Thrusters (22X2 Tempo)
15 Calorie Row

Choose the load on the Thrusters and do sets across or build. Matador Dips are ok as needed, or scale to Push-Ups.

Post work to comments.

Marcus P. before (left) and after (right) the LFPB Challange

The Look, Feel, Perform Better Challenge Winners: 2nd Place

We’re so proud of everyone who recently completed the 2018 Look, Feel, Perform Better Challenge, our collective kick-start toward healthier nutrition and recovery habits in the New Year. Among the dedicated CFSBKers who rethought their diets, counted macros, and put in quality time with the foam roller, 3 women and 3 men stood out to us as winners, and we’re announcing them this week. We’ve also asked them to tell us a bit about the “secrets” to their success. Today we’re pleased to announce the 2nd place winners: Marcus P. and Liz M. They’ll each receive a 5-class punch card.

Marcus P.

Capacity test: start-10:25; end-8:40. The biggest change for me was healthy eating and sleeping. Regarding eating, I’ve always thought of myself as a veggie enthusiast but after the first lecture I realized how few I actually eat compared to the guidance. Trying to work those in took a good 5-6 weeks of testing new recipes to start to feel a good rhythm developing. Tracking the non-clean foods is also a great way to ease into tracking your food – I was hitting a lot of 2+ bad food days in the first month and it made me realize how much travelling impacted my eating.

On aggregate, I was surprised with the amount of crap I was getting through! Regarding sleeping, I’ve always been a relatively restless sleeper – routinely getting around 5 hours of sleep even though I’d be in bed for 8 hours. So I acquired a fitbit (as well as the mocking name “captain fitness” for wearing said fitbit) and started playing around with consistent bedtimes, winding down before bed etc and upped that to a solid 7. Regarding looking, feeling, and performing better, I think I’ve learnt some good habits and am feeling and seeing some improvements. The habits took a good 3 months to form, so I’ll plan to stick with it to see the real outcomes.

Liz M.

My before and after photos look pretty much the same to me, but I guess that’s deceiving. Looks much different to me in the mirror. I lost 12-14 pounds, 2 inches off my hips, 1 off my thighs, 1.5 off my waist, and 1.5 off my mid-back (read: back fat). My face definitely looks thinner, my chest and shoulders look more defined, and all of my usual pants are now too big. That would be annoying, but I have a bunch of brand new jeans in my closet that were too small when I ordered them and I was too lazy to return that now fit! I love retroactively not wasting money. I had plenty of energy for whatever I wanted to do, stopped having a glass of wine every night and slept much better.

On the flip side (that I am spinning into a positive life lesson), I’ve been feeling really down and stressed for the past 2-3 weeks, and backslid into some unhealthy eating habits towards the very end. My moods have always been the biggest obstacle to maintaining a healthy lifestyle (mostly because of the effort required to prepare and cook food, and that addict-like pleasure response tasty things set off in your brain), but I’ve also never stuck to eating so healthy for so long. As a result, I really never noticed how bad unhealthy eating made me feel until literally right now, because my body isn’t used to it anymore. After maybe 2 weeks of fully not paying attention to my diet, I physically started feeling like crap, was super tired, and got sick for a week. I never get sick! It was crazy, and I feel pretty inspired to get back on track ASAP. I think a combination of more Active Recovery, eating better, and drinking more water helped me get to the gym more often with so much less pain. I also play roller derby, and I have noticed a performance improvement there. My endurance, speed, and strength is markedly better. We were doing an offensive hitting drill the other day, which elicited a lot of feedback like “daaaamn” and “ow” when it was my turn.

News and Notes

• Our MARIO KART 64 practice station will be up all week before the tournament on the big screen on Friday the 13th. Time to brush off the dust and get ready to throw down! Sign up for the tournament on the event page.
• A note from Tim R.: “I work for the Brooklyn Brewery, and we’re throwing a beer and food festival called Beer Mansion next weekend at Weylin in Williamsburg. I’d love to get some CFSBKers there, so I’ve created a $10 off coupon for the gym with code CFSBK10OFF.”

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Yesterday’s Results Board: Rest Day
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How to Start Olympic Weightlifting After 50 USA Weightlifting

Friday Night: Mario Kart Tournament at CFSBK!

Get ready! This Friday, April 13th starting at 7:30pm, CFSBK is hosting a Mario Kart tournament. Relive your college years, childhood, adolescence, infancy, adulthood, or whatever the case may be.

About a week before, we’ll going to set up a practice station by the couches. For the main event, you’ll choose from 1 of the following classic Nintendo characters:

• Mario
• Luigi
• Princess Peach
• Toad
• Yoshi
• Donkey Kong
• Wario
• Bowser

Please leave a comment on the event page to let us know which you’d like to play as. See you Friday!

News and Notes

• See that Beyond the Whiteboard widget to the right? There’s now a dedicated part of our site where you can sign up for this FREE service and see recent activity from CFSBKers!
• Congrats again to Runit and Lauren on taking 3rd place in the 2018 Look, Feel, Perform Better Challenge! Stay tuned to the blog tomorrow and Thursday to read about the 2nd and 1st place winners…

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Yesterday’s Results Board: Arnold Press / RDL | Pull-Ups, Box Jumps, Farmer Carry
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