“Tommy Mac”

2 Rounds for Time:
12 Burpees
12 Thruster 115/75
12 Burpees
12 Power Snatch 115/75
12 Burpees
12 Push Jerks 115/75
12 Burpees
12 Hang Squat Clean 115/75
12 Burpees
12 Overhead Squats 115/75

In addition to the 120 Burpees, “Tommy Mac” involves 24 reps each of 5 different barbell lifts: Thrusters, Power Snatches, Push Jerks, Hang Squat Cleans, and Overhead Squats. The barbell weight should be a medium-heavy, manageable load, allowing each set of 12 do be done either unbroken or in 2-3 quick sets. The Power Snatches are the exception here. If you’re not great at cycling these, then quick singles is appropriate. Aim to keep moving through the Burpees at a steady pace.

Post time and Rx to comments.

It’s a bird, it’s a plane… no, wait… it’s Coach Brett. Still good! | Photo by Thomas H. 

LABOR DAY SCHEDULE

Happy Labor Day from CFSBK. We’ll be running on a modified schedule today. We’ll offer 9am Short Circuit, 11am Fit 55+, and 10am, 11am, and 12pm group classes, plus Open Gym from 9am to 1pm. Starting Strength Program classes will run at 10am and 12pm. Everything else is cancelled.

Monday, September 11th: Own Your Eating Seminar at CFSBK

CFSBK is thrilled to announce that we’ll be hosting an Own Your Eating Seminar on Monday, September 11th from 6 to 8pm.

Own Your Eating’s mission is to educate as many people as possible about flexible eating and give them the tools they need to set them up for long term success with their nutrition. Seminars typically last 2 hours from start to finish including time for questions and the chance to chat with hosts Roz & Jason one-on-one.

Please bring a pen and paper to take notes.  We also recommend downloading My Fitness Pal to your smartphone in advance.

This seminar is just $25 if you sign up ahead of time, so what are you waiting for?

Register Here!

_____________________
Kick Soda, Drop Diabetes Drugs CrossFit Journal
Ammonia, Deadlifts, and the Splits: A Day with Jujimufu BarBend

Clean and Jerk

Fitness
Heavy Single
1-1-1-1-1

Performance
1RM
85%, 90%, 94%, 97%, 100%… 100+%

The pull from the floor should be purposeful and balanced, with your weight balanced over mid-foot. Same for the dip and drive on the Jerk. Aim to make 3-5 reps above 85%, more if you’re feeling good. If you have a miss, you get another shot at it. Another miss means take a few pounds off. This is a testing day. If you’re feeling good then go for it. If not, then get a few heavy reps in and live to lift another day. In either case, end on a make.

Post loads to comments.

_____________________

20 Minutes Not for Rounds:
100 Single-Unders
20/15 Calorie Row
10 Paused Dumbbell Thrusters

Move at a maintainable pace, choosing a light-medium weight for the Thrusters. Pause for a 2 count at lockout on the Thrusters.

Post work to comments.

Sasha and Ariel showing off that balance. Check out more of Thomas H.’s recent work here! 

Register Now for the 2017 Subway Series

Another year has gone by, and it’s time once again for an NYC affiliate throw down: the seventh annual Subway Series! All NYC affiliates are invited to participate—the affiliate with the best overall score at the end of four events wins the Subway Series Trophy and bragging rights for a whole year! Here’s the whole schedule:

Saturday, September 16th: CrossFit Gantry
Saturday, September 30th: CrossFit Queens
Saturday, October 14th: CFSBK
Saturday, October 28th: CrossFit Virtuosity

This year’s Subway Series is using a team format (M/M and F/F) and there are both Scaled and Rx’d divisions, so we hope as many CFSBKers as possible will sign up. As you can tell from last year’s photos, it’s a fun day. You can register here, but hurry: early bird pricing only lasts through September 5th!

Labor Day Schedule

We’ll be running on a modified schedule for Labor Day tomorrow. We’ll offer 9am Short Circuit, 11am Fit 55+, and 10am, 11am, and 12pm group classes  that day, plus Open Gym from 9am to 1pm. Starting Strength Program classes will run at 10am and 12pm. Every thing else is cancelled. Happy Labor Day!

_____________________
Yesterday’s Results Board: Squat Test | “Helen for Houston”
20 Elite Lifters Share Their Pre-1RM and PR Thoughts BarBend
Why You Need Better Ankle Mobility Girls Gone Strong

Back Squat Test

Performance
1-1-1-1-1

Fitness
3-3-3-3-3

Warm up and establish a new 1RM or 3RM. No tempo today!

Post loads to comments.

_____________________

“Helen for Houston”

3 Rounds for Time:
400m Run
21 Kettlebell Swings, 1.5/1 pood
12 Pull-Ups

Post time and Rx to comments.

Helen for Houston

For today workout, we’re teaming up with our friends at beyond the whiteboard to support their Helen for Houston initiative to help CrossFit Affiliates affected by Hurricane Harvey rebuild their gyms and communities. CFSBK will donate $1.50 for every round of “Helen” completed at the gym on Friday and Saturday. You must post your workout results to the comments section of today’s blog post in order for your work to be counted. As beyond the whiteboard says:

It’s important to remember that the people who own and run these affiliates are small business owners. They are not part of a big globo gym system. It’s your mom-and-pop gym that happens to be the best gym in the area. If you’re a member of a CrossFit Affiliate, then you know what we are talking about. This is their passion project.

100% of money raised will be donated to affiliates in the Houston area who need help. Join us this week for #HelenForHouston. Helen is one of the most popular benchmark workouts in CrossFit and has been done over 126,000 times on btwb.

As an added bonus, BTWB will be picking three random blog commenters today and giving them their choice of CFSBK merch (hat, shirt, socks, whatever!) as a thank you for participating!

Additionally, we’ll have a computer set up so you can donate to this and other relief organizations like the Red Cross, UNICEF USA, Houston Food Bank, and Texas Diaper Bank if you need that extra nudge to donate to any organization providing relief. Every little bit helps!

This is a  good time to recognize that staying fit makes us all better citizens, more equipped to help ourselves and those in need in times of crisis. So come on in today or tomorrow, do your best “Helen,” and don’t forget to note your results on today’s blog post!

TODAY: Prospect Park Potluck

Celebrate the end of summer with your CFSBK buds. This afternoon, CFSBK 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 celebrate Labor Day weekend?

We’ll be on the hill south of the Picnic House from 2pm on. Bring a dish or drink to share. Friends, family, and dogs are, of course welcomed. We can’t wait to see you there!

_____________________
Yesterday’s Results Board: Rest Day
The Real CrossFit Fight T-Nation
Single-Minded Devotion to a Task Zen Habits

Helen for Houston

For Saturday’s workout, we’re teaming up with our friends at beyond the whiteboard to support their Helen for Houston initiative to help CrossFit Affiliates affected by Hurricane Harvey rebuild their gyms and communities. CFSBK will donate $1.50 for every round of “Helen” completed at the gym on Friday and Saturday. You must post your workout results to the comments section Saturday’s blog post in order for your work to be counted. As beyond the whiteboard says:

It’s important to remember that the people who own and run these affiliates are small business owners. They are not part of a big globo gym system. It’s your mom-and-pop gym that happens to be the best gym in the area. If you’re a member of a CrossFit Affiliate, then you know what we are talking about. This is their passion project.

100% of money raised will be donated to affiliates in the Houston area who need help. Join us this week for #HelenForHouston. Helen is one of the most popular benchmark workouts in CrossFit and has been done over 126,000 times on btwb.

Additionally, we’ll have a computer set up so you can donate to this and other relief organizations like the Red Cross, UNICEF USA, Houston Food Bank, and Texas Diaper Bank if you need that extra nudge to donate to any organization providing relief. Every little bit helps!

This is a  good time to recognize that staying fit makes us all better citizens, more equipped to help ourselves and those in need in times of crisis. So come on in today or tomorrow, do your best “Helen,” and don’t forget to note your results on Saturday’s blog post!

Tomorrow: Prospect Park Potluck

Celebrate the end of summer with your CFSBK buds. This Saturday, September 2nd, CFSBK 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 celebrate Labor Day weekend?

We’ll be on the hill south of the Picnic House from 2pm on. Bring a dish or drink to share. Friends, family, and dogs are, of course welcomed. We can’t wait to see you there!

_____________________
Yesterday’s Results Board: Snatch | NFT Work
38 Things You’ll Hopefully Learn from Weightlifting Catalyst Athletics
Optimistic Nihilism Kurzgesagt

Snatch

Fitness
Heavy Single
1-1-1-1-1

Performance
1RM
85%, 90%, 94%, 97%, 100%… 105%

The pull from the floor should be purposeful and balanced, with your weight balanced over mid-foot. Aim to make 3-5 reps above 85%, more if you’re feeling good. If you have a miss, you get another shot at it. Another miss means take a few lbs off. This is a testing day. If you’re feeling good, then go for it! If not, then get a few heavy reps in and live to snatch another day. In either case, end on a make.

Post loads to comments.

_____________________

4 Rounds Not for Time:
100′ ea Single-Arm Farmer Carry, as heavy as possible
Max Unbroken Ring Dips

Scale the dips to the Matador or to Push-Ups as needed. You should be able to do a set of at least 8 reps to start out.

Post work to comments.

TBT: This week(ish) 3 years ago, Coach McDowell lifted Coach MeLo during the Dirty Dancing portion of the Subway Series at CFSBK. Help us celebrate 10 years of strength, community, and conditioning at our 10-year Anniversary Party on September 30th! And don’t forget to sign up for this year’s Subway Series! You’ll have the time of your life. (Sorry.)

This Saturday: Prospect Park Potluck

Celebrate the end of summer with your CFSBK buds. On Saturday, September 2nd, CFSBK 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 celebrate Labor Day weekend?

We’ll be on the hill south of the Picnic House from 2pm on. Bring a dish or drink to share. Friends, family, and dogs are, of course welcomed. We can’t wait to see you there!

News and Notes

• CFSBKer Nathan Englander has a new novel out called Dinner at the Center of the Earth! There are a couple of launch events coming up that we want you to know about. The first is the official launch at Joe’s pub on Tuesday, September 5th at 4:30pm. You can RSVP for that here. The second is Nathan’s reading and conversation with Jonathan Safran Foer on Wednesday, September 6th at 7:30pm. You can buy tickets for that one here. Huge congrats, Nathan!
• We’ll be running on a modified schedule for Labor Day this Monday. We’ll offer 9am Short Circuit, 11am Fit 55+, and 10am, 11am, and 12pm group classes  that day, plus Open Gym from 9am to 1pm. Starting Strength Program classes will run at 10am and 12pm.

_____________________
Yesterday’s Results Board: Front Squat Test | Box Jumps, C2B Pull-Ups, Double-Unders
About That Ass Rash CrossFit Journal
Volume and the Masters Lifter Starting Strength