Team Metcon

30 Minutes:

1 Mile Team Run Buy-In

Then, in teams of 3 with one partner working at a time…

AMRAP:
90 (30ea) Double-Unders
30 (10ea) Knees-to-Elbows
15 (5ea) Overhead Squats 135/95

Once all three partners are back from the run, Partner A completes 30 Double-Unders then, Partner B, then Partner C. Partner A then moves on to 10 Knees-to-Elbows, then Partner B, then Partner C. Then Partner A moves on to 5 Overhead Squats, then Partner B, then Partner C. This is one full round. Continue in this fashion for the 30 minutes. Score TEAM TOTAL rounds completed on the AMRAP. See scaling options below.

Double-Unders: 60 Singles or 10 Attempts
Knees-to-Elbows: Knees to Triceps, Hanging Knee Raises
Overhead Squats: Load or Front Squat

Post total rounds, Rx, and teammates to comments.

Ali C. on Active Life Strength

Coach Keith‘s next Active Life Strength class  starts Monday! Still need some persuading before you smash that REGISTER button? Here’s a testimonial from Ali C., who did a previous cycle:

I decided to sign up for Active Life Strength because of nagging neck pain and knee pain that were preventing me from getting better at CrossFit. I had been following Active Life on Instagram and knew that they addressed deficiencies in a way that was different from physical therapy, which I’ve never had success with.

Keith started the cycle with an assessment that pinpointed everyone’s weaknesses and sources of pain. Over the next 8 weeks, we all had our own plans on how to improve and get pain-free.  For me, that meant incorporating a progression of Presses and Step-Ups. After 3 weeks, the herniated disc in my neck was totally pain free. When I retested my Step-Ups, it was clear that I had gotten stronger and the “weak leg” was no longer so. Most importantly, I don’t feel broken down and decrepit like I did 8 weeks ago! I definitely recommend anyone who feels stalled in their progress or always feeling like they’re on the verge of injury to give it a try.

So what are you waiting for? Go HERE to register!

Active Recovery Is On Today!

We (Josh) made a mistake on the blog this week. 11am Active Recovery is not cancelled today! That’s next Saturday. Forgive us (me)!

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Why Probiotics Are Extra Beneficial for Athletes BarBend
What Happens in the Brain When Music Causes Chills Smithsonian

A post shared by CrossFit South Brooklyn (@crossfitsouthbrooklyn) on May 9, 2018 at 1:35pm PDT

A sneak peek at this year’s Murph shirts. Save the date: Murphy Day 2018 goes down on May 28th!

This Week at CFSBK in Review

1. Coach Keith’s next Active Life Strength classes start Monday. 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. There are still spots open! See Monday’s post for details…

2. Charles S. is CFSBK’s May Athlete of the Month. Congrats, Charles! If you ask nicely, maybe he’ll teach you how to capture a laptop thief.

3. 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!

4. “My biggest takeaway from Starting Strength is that I do belong at this gym. I don’t have an athletic background and have not been ‘fit’ for most of my life. I had only been a member at CFSBK for less than 6 weeks before starting SS.” That’s Bridget M. in the return Humans of Starting Strength, a feature in which we profile the intrepid powerlifters of Coach Jeremy’s Starting Strength Program. Look for more of these in weeks to come!

5. Interested in volunteering to help out at Iron Maidens? Fill out this form!

6. Tomorrow’s 11am Active Recovery class is NOT cancelled, its on as normal. There will be No AR on 5/19 though!

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Yesterday’s Results Board: Snatch | NFR Work
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Snatch Complex

Snatch Pull (4 seconds down) + Snatch Pull (4 seconds down) + Snatch

Build to a heavy but perfect load on the complex. No misses, no press outs.

Post loads to comments.
Exposure 6 of 8

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20 Minutes Not for Rounds:
600m Row/1 Mile Bike/550m Jog

then, either…

A)50′ Handstand Walk
B) 3 Wall Walks + 10 Shoulder Taps at the top of the wall walk
C) 100′ Bear Crawl (with hips higher than shoulders)

Choose a Handstand Walking practice option that is suitable for you, and perform the mono-structural movement at a recovery/conversational pace. If you choose the 50′ Handstand Walk, you should be able to complete the distance in 1-3 sets.

Post work to comments.

Register for Active Life Strength!

There are still spots left in Coach Keith‘s next Active Life Strength class, which starts this Monday! 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.

Here’s what Colleen M., who just did a previous cycle, had to say about the class:

My pain was being caused by shoulder impingement and a labral tear of the hip. At my wits end with my shoulder, I thought, “I will go back to HSS and ask them to do surgery.”  I was just sick of it.  Just as the surgery idea was taking hold, Active Life was offered at CFSBK.

Putting an Active Life program in a regularly scheduled group class was the magic formula for me. I find it very difficult to work on my own. I need the guidance of a coach, the structure and dynamics of a group class combined with individual program tailored to each participant’s needs. This saved me and my shoulder.

I know, disclaimer, not meant to diagnose or treat, etc., etc., but this is my experience. Looking into surgery was the next step for me if Active Life didn’t work, and it DID work. I have mobility now and I’m happily working pain free.

As for my hip (a two year old injury) HSS and NYU hip center both said that the cartilage could not be repaired on its own or through surgery, but if I could strengthen my core I could relieve pressure on the joint. Strengthening the core works, but doing self-guided extra work outside of group class is just not my strong suit. Flash forward to Active Life About half way through, I had a revelation–my individual program was forcing me to use all the muscles on my back, and on the back of my legs!  There’s an inner hamstring muscle that I didn’t even know I had, from that to my lats and up and down, shoulders to heels, all those muscles woke up and I learned how important they are. It was just so extraordinary. Strengthening everything behind me I was relieving the injuries on the front of me.  WOW.  I’m so happy.

I’m now adding some weight to the bar and I have a few post-injury PRs. I can also tell you that I can now bound up the subway stairs two steps at a time – a first for this New Yorker of 26 years! Having fun with my new superpower.

Sound like something you need? Check out the options below!

 

Register Here!

For more information on The Active Life, check out:

• @activeliferx on Instagram
• www.performancecarerx.com
• The Active Life on YouTube

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Yesterday’s Results Board: Front Squat / Ring Row | DTish
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FRONT SQUAT / SINGLE-ARM RING ROW SUPERSET*

A1) Front Squat:
4 x 10-12

A2) Single-Arm Ring Row:
4 x 10-12

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 6 of 8

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3 Rounds for Time:
15 Deadlifts 185/125
9 Hang Power Cleans
6 Push Jerks

The barbell should be on the heavy side for you. Baller status for going unbroken, but definitely okay to break it up a bit, especially on the Hang Power Cleans.

Post time and Rx to comments.

Humans of Starting Strength: Bridget McBride

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 our first installment, we talked to Bridget M.

What are a few of the biggest things you took from or accomplished in Starting Strength?

My biggest takeaway from SS is that I do belong at this gym. I don’t have an athletic background and have not been ‘fit’ for most of my life. I had only been a member at CFSBK for less than 6 weeks before starting SS. I attended group classes irregularly, and as a result, while the coaches and classmates were always welcoming, I felt like an outsider who was never going to figure this out. Attending SS gave me confidence by helping me focus on a core set of lifts and see the objective progress from week to week. The work was definitely not easy, but having a structured format helped me to relax and learn that I love weightlifting and how amazing this gym is with its people, space, and equipment.

My most important ‘a-ha!’ lesson from SS is a better understanding of the zones where ‘mind over matter’ comes into play with lifting. The first time I learned that I could “keep on driving” past the point where I thought my arms could go on Bench Press was a total mind-blower! Insert metaphor for missed opportunities in life here…

How has the Starting Strength Program impacted your capacity in CrossFit group classes or in other fitness pursuits?

I have seen the impact of SS in all types of activities. Beyond the obvious peripheral muscles, I didn’t always give enough credit to how much core strength I was building along the way. I can bike much longer without flagging, I resumed running, and my joints are doing fine. My Push-Ups show better form. And most of all, I’ve become that “fun” girl at work that talks about weightlifting all the time.

What’s the culture like?

Another great aspect of SS: you need a good rest between sets, and so does your rack mate. Having time to chat with the same classmates over the course of 90 minutes over 8 weeks develops a nice camaraderie. Class is chatty and chill with moments of really dialing in and “going to work.” I now have an OG partner and friends to cheer on at the SS Totals.

Coach Jeremy’s low-key but attentive teaching style is great. My favorite quote: It was my 2nd class, and after my Low Bar Back Squat set, he says, “Bridget, you have a gift.”

*My brain freezes and internal monologue begins* “O.M.G. Am I, like, a lifting prodigy, and I don’t even know it? Have I found my secret superpower?!”

“Bridget, you have a gift. The gift of short femurs. Excellent for Squatting.”

Womp womp and haha classic Jeremy—warmly sarcastic, a master observer and interpreter of biomechanics who gives you personalized feedback so that together you can optimize your performance. My femurs and I are so happy we found SS!

News and Notes

• This Saturday’s 11am Active Recovery class is cancelled. Coach David will be at the CrossFit Games East Regional in Albany, racking up his 8th (!) year as Competition Director. Check out this post from a couple of years ago in which he reflects on this experience.
• 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!
• Registration for Coach Keith’s upcoming Active Life Strength classes is now open. These classes are sure to sell out, so hurry! See Monday’s post for details…

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Yesterday’s Results Board: Rest Day
Treadmills Were Meant To Be Atonement Machines JSTOR Daily
Respecting Your Body’s Signs: Lifting Heavy and Listening Closely Breaking Muscle

Photo by Robert C.

Athlete of the Month: Charles Smith

By Chris Fox

Charles has so many of the qualities that we coaches think make for a “super member”: someone who does that extra little bit to get the most out of their time spent at CFSBK, while enriching the experience of others as well. Showing up early to work on weaknesses, mindfully listening to and processing coaching, and being an all around positive classmate are just a few of those little things he does that get recognized. While you’ll find him to be generous with support and friendly banter, you don’t want to get caught in a rundown in midtown with him… or a fried chicken cook-off.

Fox: Congrats, Charles! I’m happy to say that you’re our May Athlete Of The Month. Thanks for taking the time to sit down with me.

Charles: Stop it… thank you. It’s really an honor, and I’m stunned.

Fox: When and how did you first wind up at CFSBK?

Charles: I remember exactly, because it was the Sunday of Super Bowl 50, in 2016. Oddly enough, I honestly couldn’t tell you how I found the gym.

Fox: What were you doing training-wise prior to CrossFit?

Charles: I was playing a lot of basketball at the time and going to the gym to support that. I’d go to the Y and do these “10 Exercises to Blahblahblah…” sort of programs straight from magazines, lots of dumbbells combined with the elliptical machine for cardio. I wasn’t making what I would consider progress and somehow ended up taking the Free Intro Class with David that Sunday. Right away I knew that not only could I get better training here, but that I would KNOW how to measure that progress.

Fox: Do you still play ball?

Charles: Not really. I still shoot around but my playing days are mostly behind me. I tore my MCL 2 months after starting CrossFit (an injury not related to the gym) and took it as a warning that I had played enough minutes in my lifetime. Honestly the injury ended up being a good thing for me. It removed some of my initial stubbornness about movements like Squatting, and gave me a fresh start to improve from.

Fox: What were your first impressions of the gym, how it operates compared to something like a YMCA? What made you join and stay?

Charles: I LOVED the systems and the overall process. I liked that right away there was an emphasis on becoming fitter, not just thinner. I work out not to lose weight or necessarily for vain reasons, but to DO STUFF. The emphasis on the doing of stuff here was refreshing. Other than that I thought it was clean and well organized. It just felt different than other gyms. The cycles, the way classes are run, and the variety of class options allows for one to truly receive individualized programming in a group setting. We’re all working together, but you can still choose your own path. I really nerd out when the programming cycles are released and set some individual goals to aim for during them. Plus, being someone who works primarily from home, I enjoy the social aspect of coming to this gym. It’s like the folks in 10am class are my office mates. Also, the coaches actually “coach” here. I’ve not been to many other CrossFit gyms but the coaches at some are definitely not as engaged as is the norm at CFSBK.

Fox: Where are you from originally?

Charles: I’m from Bucks County, Pennsylvania, just outside of Philly. I had a great childhood, and reaped all the benefits of growing up close to both the beach and mountains, and playing in a neighborhood filled with backyards. That being said, looking back it was a pretty insular experience of the world, being in a pretty homogeneous environment. I’ve always been a sports fan and was quickly drawn in to the intense sports culture that Philadelphia has, and I enjoy connecting with a wide variety of people through that. It may sound silly or clichéd, but sports can really connect people in meaningful way.

Fox: Were you an athletic kid?

Charles: I was always playing something. From organized team sports like basketball, track (long jump and triple jump), swim, and tennis. I did it all. If I wasn’t playing in a league I was playing in backyards.

Fox: I’ve seen you over at the Brooklyn Bridge fields with your own kids. Have you passed on the athlete gene?

Charles: I did, and I wasn’t the only one in my family to get it. My brother, who’s 11 months younger, is one of the best athletes I’ve even seen. He and I were pretty competitive with each other for a while but then gravitated to different sports. My daughter, Josie, is a fantastic track athlete and runs the 200 and 400. My son, Owen, is quite a basketball player. His high school team just wrapped up an undefeated season.

Fox: What do you do for work?

Charles: I’m a part of my family’s business, which is mostly real estate development now. I mostly spend my days now working with the venture capitalist firm, Social Starts. It’s really exciting work, and I’ve been part of some exciting companies over the years, like Etsy, for example. When I began with them we were a team of 6, and that number grew to over 75 in my time with them. I really enjoy the conversations I get to have with people who are so passionate about their ideas, and are willing to give all of themselves to make them work.

Fox: What do you do for fun when you’re not at the gym or trying to find the next big thing in tech?

Charles: I enjoy cooking a wide range of foods, and like taking on the challenge of “hacking” famous recipes. I’m pretty good at a Smashburger, can make a mean Shake Shack burger, but my biggest success has been Popeye’s chicken fingers. As I mentioned earlier, I’m a big sports fan and aside from rooting for my teams, I love the analytical side of sports. Data and how it affects team make-up, how GMs build successful teams. That sort of thing really interests me.

Fox: What’s something people might not know about you?

Charles: Hmmm… I’ve got a few things, I think. It’s pretty visible, but the Eagles tattoo on my right arm that I got this year is my first and only one. I ended up getting it through a bet of sorts with a cousin. I once chased a laptop thief through the Madison Square Park area, and caught him. I got the laptop back. I was also a large baby. 11 pounds, 8 ounces.

Fox: I love your tattoo story. First of more maybe? Back to some fitness stuff…what are your current gym goals?

Charles: I’ve had the same goal since day one, to be as prepared as possible when class begins. Currently that means working on hip and hamstring flexibility as well as in my ankles. I try to focus on a few weaknesses and address them automatically when I get to the gym. Movement-wise I’m trying to improve on the Snatch, like almost everybody. I look for drills and exercises that address my particular issues and incorporate them regularly. I’ve also finally begun to run again after a long time away from it, so I’m building up my distance there as well. I try to keep my gym goals action based, and let those actions lead to outcomes. Like, “what can I do” to achieve what I want, instead of focusing on the “want” part of it.

Fox: I like your thought process, Charles. That’s really great advice. Last question: What should we look for in an Athlete Of The Month?

Charles: Someone who is building their own fitness path but still part of the collective experience of CFSBK. Whether that means doing Starting Strength, Next Level Weightlifting, Short Circuit, or whatever. This place allows so many entry points to, and ways to express, functional fitness, so there are so many places to look. I also think the right attitude includes a willingness to fail. Friday Night Lights really showed this in spades. It wasn’t about winning, per se, in that it wasn’t about doing better than anyone else. Just showing up and doing your best was celebrated, and being willing to show up, do your best, and still fail can actually be a win in the larger sense.

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Yesterday’s Results Board: Bench Press / Lateral Lunge | Wall Balls, KB Swings, Burpees, Pull-Ups
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