WOD 2.25.18

EMOM x 35 (7ea):
1) 2 Power Snatches
2) 30 Second Hollow Hold
3) 40 Double-Unders or 40 seconds of practice
4) 5 Strict Pull-Ups
5) Rest

The Power Snatches are not touch-and-go, and you can build to a heavy double or perform work sets across.

Post work to comments.

Coach Nick and his CRASH-Beasts are competing at the  CRASH-B World Indoor Rowing Championship in Boston today. Here they are doing their final practice last night at Harvard’s Newell boathouse. Let’s send them some good vibes in the comments!

TODAY: Starting Strength Program Total

Coach Jeremy’s Starting Strengthers will wrap up their eight-week cycle today starting at 2:00pm. Lifters will be testing their 1RMs in the Back Squat, Press, and Deadlift. All are welcome to come by, hang out, and do some cheering. Get ready for some massive PRs!

Register for Active Life Strength

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

March 12th, 2018 – May 3rd, 2018
Monday and Thursdays from 6:30pm to 7:30pm
2x per week for 8 weeks
Cap: 12 athletes

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.

Register Here!

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Yesterday’s Results Board: Open Workout 18.1
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Nicole Carroll’s Tips for 18.1 CrossFit Journal (video)

Open Workout 18.1

Rx’d Division
AMRAP 20 Minutes:
8 Toes-to-Bars
10 Dumbbell Hang Clean and Jerks 50/35
14/12 Calorie Row

Scaled Division
AMRAP 20 Minutes:
8 Hanging Knee Raises
10 Dumbbell Hang Clean and Jerks 35/20
14/12 Calorie Row

Masters 55+
Rx=35/20
Scaled = 20/10 and Sit-Ups

The Dumbbell Hang Clean and Jerk is single-arm, and the 10 reps per round must be completed as 5 reps on one arm then 5 on the other. When the dumbbell is coming off the floor, as in the first rep of any set, the dumbbell must be Deadlifted to the hips before lowering to the hang for the rep to count (i.e., a Clean directly from the floor is a NO REP). The Hang Clean can be any style (Muscle, Power, Squat, Split) and the Jerk is from the shoulder to overhead anyhow (Press, Push Press, Push Jerk, Split Jerk). The Jerk is complete when the knees, hips, and arms are locked out with the dumbbell over the middle of the body.

The goal in this workout is to keep moving at a pace you can sustain and then maybe pick it up a bit in the last minutes. Don’t get caught a hunched over with your hands on your thighs. Thursday night’s winner, Sam Briggs, scored almost 15 rounds, with a difference of LESS THAN 10 SECONDS between her best and worst rounds! #holyshit2018opengoals. HAVE FUN!

Post rounds, reps, and Rx to comments.

Coach Brett goes Beast Mode in the final seconds of 18.1. Thanks to everyone who came out to compete, judge, and cheer at Friday Night Lights last night! See you next week…

TOMORROW: Starting Strength Program Total

Coach Jeremy’s Starting Strengthers will wrap up their eight-week cycle tomorrow starting at 2:00pm. Lifters will be testing their 1RMs in the Back Squat, Press, and Deadlift. All are welcome to come by, hang out, and do some cheering. Get ready for some massive PRs!

BJJ at CFSBK

The start of our next Level 1 Brazilian Jiu Jitsu class has been pushed back a week to March 4th, giving you more time to register! (Level 2 stays the same.) All aboard the jiu jitsu jet!

The Level 1 Cycle 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.

In Level 2, we will build on concepts and vocabulary of movement from the various positions with a larger portion of class-time dedicated to progressive resistance drilling, positional sparring, and straight sparring. If you have grappling experience from the past, you are welcome to jump into the Level 2 course!

Days & Times

Level 1 (March 4th – May 6th, no class on March 25th): Sundays, 1:30pm – 3pm
Level 2 (February 25th – March 18th): Sundays, 3:00pm – 4:30pm or 4:30 – 6:30pm
Open Mat (ongoing): Tuesdays, 4pm – 6pm

REGISTER HERE!

Pricing

Level 1 (8 weeks): $200 ($100 will be charged when you register and at the 4-week mark of the cycle)
Level 2 (4 weeks): $100
Open Mat add-on (for Level 2 members only): $40

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!

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Yesterday’s Results Board: Rest Day
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#Weekendvibez

Lots of opportunities for fun at the gym this weekend! Here’s what’s happening:

• The first Friday Night Lights event of 2018 is TONIGHT from 5:30 to 8:00. Everyone is welcomed to take on 18.1 in a super-fun high-energy environment. Go to the FNL Sign Up Sheet to reserve a space in the heat of your choice. The high fives will be plentiful!
• 18.1 is slated for Saturday’s programming, which means you can do it during any of our group classes today or tomorrow. See yesterday’s post for all the details.
• A new round of Brazilian Jiu Jitsu cycles starts Sunday! See below to get involved with this awesome new class…
• The Starting Strength Program Total goes down on Sunday starting at 2:15pm! Lifters will be testing their 1RMs in the Back Squat, Press, and Deadlift. All are welcome to come by, hang out, and do some cheering. Get ready for some massive PRs!

BJJ 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.

The Level 1 Cycle 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.

In Level 2, we will build on concepts and vocabulary of movement from the various positions with a larger portion of class-time dedicated to progressive resistance drilling, positional sparring, and straight sparring. If you have grappling experience from the past, you are welcome to jump into the Level 2 course!

Days & Times

Level 1 (February 25th – April 22nd): Sundays, 1:30pm – 3pm
Level 2 (February 25th – March 18th): Sundays, 3:00pm – 4:30pm or 4:30 – 6:30pm
Open Mat (ongoing): Tuesdays, 4pm – 6pm

REGISTER HERE!

Pricing

Level 1 (8 weeks): $200 ($100 will be charged when you register and at the 4-week mark of the cycle)
Level 2 (4 weeks): $100
Open Mat add-on (for Level 2 members only): $40

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!

_____________________
Yesterday’s Results Board: Clean | Handstand Walking
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Mid-Hang Clean

1-1-1-1-1

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

Post loads to comments.

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Handstand Walking

Choose one of the following scaling options, and spend 12 minutes developing your hand balancing:

A) Hand Walking (free or 2′ from wall)
B) Wall Inverted Hip Shifts with Hand Release (from a wall walk or kick up)
C) Box Piked Hip Shifts with Hand Release
D) Floor Piked Hip Shifts with Hand Release

Rest as needed between sets.

Post work to comments.

The Open is Here!

So far we have 165 (!!!) CFSBKers registered for the 2018 CrossFit Open. If you’ve registered, congrats on making this decision! It’s going to be an awesome five weeks in which you’ll get to benchmark your overall fitness and engage in some fun competition with yourself, the CFSBK community, and the rest of the world. Last year, about 330,000 people competed in the Open making it the world’s largest participatory sporting event.

Open Workout 18.1 will be announced tonight at 8pm New York time. See the CrossFit Games site for more info.

If you haven’t registered for the Open yet, there’s still time to get in on the fun! Go here to sign up.

Intramural Teams

As you may have read right here on the blog, we’re going to do in-house intramural teams again for the 3rd year in a row to make the Open even more exciting and inclusive. For more information on that, check out the event page. When you sign up for the league, you’ll be placed on a team in which your performance will contribute to your team’s overall score. Each team will be assigned a captain who will communicate with their team over the 5 weeks and submit their scores to management. This is a great way to meet some new people, have a bit more fun with the Open, and motivate yourself to work a little harder.  We encourage everyone to sign up and give it their all! Remember: your team won’t be penalized if you can’t do a workout for some reason.

If you’re on a team, you should have been contacted by your captain already. You can follow the Intramural Team Competition leaderboard here.

Friday Night Lights

We’ll also be doing a series of “Friday Night Lights” events again this year. Every Friday night from 5:30 to 8:00pm for the next 5 weeks, you’ll have a chance to take on that week’s Open Workout with your fellow CFSBKers in a high-energy environment. These are open to EVERYONE who’s doing the Open. Go to the FNL Sign Up Sheet to reserve a space in the heat of your choice!

Programming & Submissions

As usual, the Open workout will be programmed for Saturday’s group class, which means you’ll have the following opportunities to perform the workout:

• Friday morning/afternoon group classes
• Friday Night Lights, 5:30-8pm
• Saturday Group Classes, 8-2pm
• Saturday Open Gym, 2-4pm
• Sunday Open Gym, 6-8pm

For extenuating circumstances, we can try to work with you if you CAN’T make any of those times. With the exception of the Frida and Saturday group classes and Friday Night Lights, you’ll have to find someone to judge you in order to post a valid score. There are often folks hanging around to do the workouts, so just ask the coach to assist you if you can’t find someone to help out yourself.

In order for your score to be counted, you must submit your score and judge’s name to the CrossFit Games site by 8pm on Monday night. If you don’t submit a score, you’ll get a zero for the workout, but you’ll still be allowed to participate in the subsequent workouts. There’s nothing worse than crushing a workout and then posting a zero for the year! You’ll have to submit your judge’s name when you submit so remember to cut off the bottom of your scorecard and take it home with you. In a worst-case scenario, you can submit “David Osorio” as your judge.

Judges Needed for Video Reviews

Since the inception of the CrossFit Games regional competitions, Coach David has worked as the Competion Director for the North East and Canada East regions. This means he leads a team that reviews Open Workout videos and works at the Regionals leading judging and scoring teams, as well as determining appeals and making sure the competition element runs smoothly.

Part of his task is to assemble a team of 9 people to help watch the top videos in his regions in order to ensure that movement standards have been met by all the athletes heading to Regionals. We’re looking for a few more people to help lead the charge on this! You would be responsible for watching 5-10 videos per week and giving them the thumbs up or down regarding performance standards. Coach David will assist you on any tough calls or questions you have a long the way.

The only requirement is that you pass the online judges course.

If you’re interested in helping out, please e-mail David [at] CrossFitSouthBrooklyn.com as soon as possible!

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Yesterday’s Results Board: Burpees, T2Bs, Row | Front Squat
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CrossFit Open or Tropic Thunder? Morning Chalk-Up

WOD 2.21.18

Every 3 minutes for 5 rounds:
8 Burpees
10 Toes-to-Bars
12 Calories Rowed

The goal is unbroken reps with consistent scores.

Post work to comments.

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Front Squat

10-10-10

Warm up and work up to a heavy set of 10.

Post loads to comments.

Congrats to Bethany E. and Amy M. on their huge success at the Murder of Crows Barbell Club Open this past weekend. Bethany squatted 110kg/242 lb for a 5 pound PR. She also PR’d her deadlift at 140kg/308 lb and PR’d her total at 297.5kg/655 lb. Amy squatted 112.5 kg/248 lb  (a 3 lb),  benched 55 kg/121 lb (a 1 lb PR), and PR’d her total at 295kg/650 lb. Let’s give them some love in the comments!

CFSBK & BTWB

CFSBK is excited to partner with our friends at beyond the whiteboard to provide digital workout tracking for our affiliate! Members are able to access each day’s workout on the app or desktop site, both of which provide tons of data, gym leaderboards, and a variety of other cool tracking parameters. BTWB is an official CrossFit® app, and it’s run by CFSBKers!

Complete the following steps to register and start tracking your workouts:

1. Create a profile by registering at btwb.com.
2. Use the gym code CFSBK101 to receive a free membership and link you into the CFSBK group class programming feed.
3. Download the app for Apple or Android and sign in!

You read that right: this premium service is completely FREE for CFSBK members. OMG, that’s you! Get on there now and start tracking your workouts!

News and Notes

• Open Workout 18.1 will be announced tomorrow night! There’s still time to sign up and have fun with 150 (!) other CFSBK members. Go here to do that!
• Check out the latest installation in Coach Fox’s Older Fitter series for Beyond the Whiteboard. This one is called “What Does the Open Mean for Me Anyway?” and it’s about why everyone (yes you, too) should do the Open. Read it!
• Holy water bottles! We have a lot of ’em. Check out the results of our latest lost and found dump on our Flickr account!

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Yesterday’s Results Board: Rest Day
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