Happy 4th of July from CFSBK!

We’ll be open from 9am to 12pm today for Open Gym. Everything else is cancelled. Have a fun and safe day, gang!

Vote for Movie Night!

Exercise your CFSBK civic duty! On Friday, July 21st at 8pm (after Open Gym), a CFSBK summer tradition returns. That’s right, we’re talking about Movie Night! And we want you to tell us which of the following movies we should show:

• Space Balls
  
• Coming to America
• Say Anything…

Please leave a comment on the event page to vote for your preference! Movie Night will be BYOB. Come for some fitness, stay for some fun!

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Yesterday’s Whiteboard: Split Squat / Bench Press | Chipper WOD
Training with the Meat-Free MMA Fighter Munchies
Zhou Xiaojing Clean and Jerks 287 lbs hookgrip

Split Squat / Bench Press Superset*

A1) Tempo (31×1) Split Squat:
3 x 12e

Set back foot on a 16-20 inch box and load as appropriate with dumbbells or kettlebells held goblet style.

A2) Tempo (31×1) Bench Press:
3 x 12

Start at a moderate load and aim to increase through 8 weeks. The last few reps of each set should be tough, but the goal is no misses.

*Warm up and then perform a set on each leg of Split Squats, followed by a set of Bench Presses. Repeat for 3 work sets of each, resting about a minute between movements. Use a 31×1 tempo for both movements.

Post loads to comments.

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For Time:
500m Row
40 Box Jumps 24/20
30 Kettlebell Swings 24/16
20 Burpees
10 Pull-Ups

Try to maintain an aggressive pace on this short chipper. All sets should be on the quick side and unbroken on the fast end.

Post time and Rx to comments.
Exposure 1 of 8

Photo by Thomas H.

New Training Cycle Template

Training Cycle Dates: M 7/3/17 – Su 9/3/17
Crush Week: M 9/4/17 – Su 9/10/17
Transition Week: Will be the first week of the following cycle, starting September 11th

Goals: To continue building muscle and tendon strength with tempo work on the slow lifts, including weekly unilateral work, and complexes on the Olympic lifts. Conditioning work will be couplets and triplets. One day each week will have dedicated skill work prior to a longer WOD.

Monday – Tempo Split Squat / Tempo Bench Press Superset

Warm up and then perform a set on each leg of Split Squats followed by a set of Bench Press. Repeat for 3 work sets of each, resting about a minute between movements. Use a 31×1 tempo for both movements.

Week 1: 3 x 12
Week 2: 3 x 12
Week 3: 3 x 10
Week 4: 3 x 10
Week 5: 3 x 6 (Back off week. Use the same load as Week 1)
Week 6: 3 x 10 (Heavier than Week 3)
Week 7: 3 x 8
Week 8: 3 x 6

Start Week 1 at a moderate load and aim to increase through the 8 weeks. The last few reps of each set should be tough but the goal is no misses on either lift.

Wednesday – Tempo Back Squat + Tempo Front Squat

2 sets of Back Squats, followed by one set of Front Squats

Week 1: 2 x 8, 1 x 8
Week 2: 3 x 8, 1 x 8
Week 3: 2 x 6, 1 x 6
Week 4: 2 x 6, 1 x 6
Week 5: 2 x 4, 1 x 4 (Back off week. Use the same load as Week 1)
Week 6: 2 x 6, 1 x 6 (Heavier than Week 4)
Week 7: 2 x 4, 1 x 4
Week 8: 2 x 2, 1 x 2

Use last cycle’s volume numbers to inform on where you should start these, or work backwards and aim to make doubles at your most recent 1-rep max.

Thursday

Snatch complexes and pulls

Saturday

METCON FUNDAY

Varied mixed-modal metcons of longer duration than our usual time domain, including partner workouts

Sunday

Clean and Jerk complexes and pulls

See the Current Programing Cycle page for our new standardized warm ups!

Tomorrow’s Schedule

Don’t forget! We’ll be running pn a limited schedule tomorrow July 4th. We’re offering Open Gym from 9am to 12pm that day. All other classes are cancelled!

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Yesterday’s Whiteboard: “Nancy”
People Who Exercise May Have Bigger Brains Time
Jasmine Moghbeli, Badass Astronaut The New Yorker

“Nancy”

5 Rounds for Time:
400m Run
15 Overhead Squats 95/65

Post time and Rx to comments.
Compare with 4.20.17

Register Now for the Active Life Bulletproof Workshop at CFSBK!

Where: 608 Degraw
When: Sunday, July 16th from 2-7pm. A 20 minute snack break will be included.
Who: Hosted by Coach KHarpZ and other members of the Active Life staff
What: At a Bulletproof Workshop, Active Life doctors and coaches take you through the Athlete’s Hierarchy of Needs to identify flexibility, mobility, and strength balance limitations that can lead to injury or are currently limiting your performance.

Flexibility and Mobility

At the workshop we assess:

• Where your flexibility and mobility is limited
• How limited flexibility and mobility impacts training and can lead to injury and reduced performance
• How to modify workouts based on flexibility and mobility limitations

Strength Balance

At the workshop we test:

• How balanced your lower body is
• How balanced your upper body is
• How strong your legs are working together vs. working alone

Based on these assessments and tests, we can tell you which (if any) Bulletproof Programs are appropriate or if you need more advanced 1-on-1 programming from one of our doctors.

Come Ready To Train

This is a hands-on workshop with lots of lifting, mobility, and flexibility testing. You do not need to be strong or flexible to attend. This workshop is for athletes of all levels.

Come prepared to:

• Deadlift
• Squat
• Press
• Perform bodyweight movements

Our goal is not to smoke you; however, the assessments are challenging and you will be tired when you leave!

For more info, check out this workshop overview video filmed at CFSBK!

REGISTER HERE!

4th of July Schedule

We’ll be running a limited schedule this Tuesday, July 4th. We’re offering Open Gym from 9am to 12pm that day. All other classes are cancelled!

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Yesterday’s Whiteboard: Bench / Row WOD
Good (and Bad) Ways to Help a Dog Afraid of Fireworks Scientific American
Learning to Love the Process CrossFit

Bench Press / Row

5 Rounds:
5 Bench Presses, as heavy as possible
250m Row for Time

Rest as between rounds.

This is a variation on a WOD we’ve programmed a few times over the years. Work up to as heavy a load as possible on the Bench Press while still making all 5 reps. Your score for the Bench Press portion is the total poundage moved for all 5 work sets; however, if you miss a rep and only complete 4 then you score a 0 for the Bench Press on that round. There is no time component for the entire, round but you’ll score each 250m erg sprint. The intent is to go all out on the row. Set the monitor up to count down 250m and score your time for that as well. Rest as needed (probably around 2- 3 minutes) between rounds. Score total pounds moved in sets of 5 and total time for the erg sprints.

Post total pounds, total time, and Rx to comments.

Hail to the Team at CrossFit Queens

Our friends at CrossFit Queens are organizing the next in their series of “Hail to the…” competitions, Hail to the Team! This partner competition takes place on Saturday, July 15th from 12 to 5pm and it will feature 25 men’s and 25 women’s teams of 2 in the Scaled and Rx categories. There will be 3 workouts plus a final workout for the top teams. Coach KHarpz and Katie E. have already signed on as a team, and we encourage more of you to represent CFSBK! The workouts are very doable. For example, here’s Event 2:

Rx’d
For time:
15 Chest-to-Bar Pull-Ups
30 Wall Balls 30/20
450m Row

Scaled
For time:
15 Jumping Chest-to-Bar Pull-Ups
30 Wall Balls 20/14
450m Row

Partner A performs entire workout, and then tags Partner B into to do the same. Score is total time. There is a 12 minute cap.

What are you waiting for? Find a partner and sign up!

GO HERE for more info and to register.

CrossFit Journal at CFSBK Today

Michael from CrossFit Journal will be at the gym all day today to shoot content for a series about affiliation, best practices, and lessons learned from affiliates that have been operating for a decade (that’s us!). Say “hi” and show him some CFSBK love!

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Yesterday’s Whiteboard: Rest Day
Maybe Being Forgetful Isn’t Such a Bad Thing NY Mag
74 Years Young and Still Lifting Weights The Evening Sun

“Dear Diary— Today I was a TFBA” | Photo by Thomas H.

This Week at CFSBK in Review

Feeling crushed by Crush Week? Too tired to scroll back through this week’s posts? Well, kick back and let us do the work for you…

1. CrossFit Journal will be at the gym over the weekend to shoot content for a series about affiliation, best practices, and lessons learned from affiliates that have been operating for a decade (that’s us!). Give ’em some CFSBK love!

2. Our friends at CrossFit Queens are organizing the next in their series of “Hail to the…” competitions, Hail to the Team! This partner competition takes place on Saturday, July 15th from 12 to 5pm and it will feature 25 men’s and 25 women’s teams of 2 in the Scaled and Rx categories. We’d love to see as many CFSBKers as possible sign up! See Monday’s post for details.

3. Coach David discussed our CrossFit Preschool program in the latest issue of Box Pro. In “How to Run a Preschool Class,” David talks to Heather Hartmann about the ins and outs of running a fitness class for 3 and 4-year-olds. Check it out!

4. Save the date! On Friday, July 21st at 8pm (after Open Gym), a CFSBK Movie Night returns. And we want you to help us pick the movie! Head on over to the event page to vote.

5. On Sunday, July 16th, CFSBK will again host a Bulletproof Assessment Workshop. At a Bulletproof Workshop, Active Life doctors and coaches take you through the Athlete’s Hierarchy of Needs to identify flexibility, mobility, and strength balance limitations that can lead to injury or are currently limiting your performance. Go here for more info and to sign up!

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Yesterday’s Whiteboard: Clean | Burpees, Front Squats, C2B Pull-Ups
The Reason Coffee Helps You Get Going Farnam Street
Alessandra Pichelli’s CrossFit Games Training Playlist Morning Chalk Up