Clean and Jerk

Every 90 seconds for 10 reps:
Clean Deadlift to the Mid-Hang + Mid-Hang Clean + Jerk

Work up to a medium-heavy load for the day.

Post loads to comments.
Exposure 2 of 8

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10 Rounds for Time:
3 Power Snatches 135/95
3 Handstand Push-Ups

The barbell should be medium-heavy for you and unbroken on the fast end, as should your pressing option. Scale range of motion to 1-2 AbMats on the Handstand Push-Ups, or sub Box Piked Handstand Push-Ups or Heavy-ish Dumbbell Push Presses as needed.

Post time and Rx to comments.

Kate T. and Allie B. at yesterday’s Hail to the Team event at Crossfit Queens. Congrats to all who competed!

Today: Active Life Bulletproof Assessment Workshop at CFSBK

Where: 608 Degraw
When: Today 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.

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.

Be 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!

Job Postings at CrossFit HQ

Are you a Social Media Manager or in Product Management and looking for the job of your dreams at CrossFit HQ? If so, please send your resume to jillp [at] hawthornesearch.com. Relocation assistance provided to California! Check out a flyer for the postings here.

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Yesterday’s Whiteboard: Partner WOD
The Uninhabitable Earth, Annotated Edition NY Mag
The Promise of LSD Microdoses and Other Psychadelic “Medicines” Scientific American

Partner WOD

AMRAP 30 Minutes:
30 Deadlifts 155/105
30 Burpees Over the Bar
30 Pull-Ups
30 Box Jumps 24/20

One partner working at a time. Break the reps up however desired. The Deadlift weight should be on the light side. The Burpees are Rx’d as a two foot take off. Scale the Pull-Ups to Banded, Kipping, or Ring Rows as needed (no Jumping Pull-Ups today). The Box Jumps should be a two foot take off as well.

Post rounds, reps, and partner to comments.

A classic CFSBK summer scene

• Schedule Change: Today’s 11am Active Recovery class is cancelled.

Today: Hail to the Team at CrossFit Queens

Some badass CFSBKers will be participating in Hail to the Team this weekend at CrossFit Queens. This partner competition takes place on this 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. Make the trip up to Astoria to cheer our athletes on!

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Yesterday’s Whiteboard: Rest Day
10 Exercises for Stronger, Healthier Scaps BarBend
High Intensity Workouts May Be Good at Any Age NY Times

Bob S. was down in Charlottesville, where his daughter was visiting UVA, and look who he found: it’s our (actually not so) long-lost Coach McDowell. We miss you McDowell!

This Week at CFSBK in Review

1. Pierre D. is CFSBK’s July Athlete of the Month. Congrats, Pierre!

2. Voting for next Saturday’s Movie Night closes TONIGHT at midnight! Right now it’s very close between Space Balls and Coming to America. Go over to the event page and leave a comment to vote for your preference!

3. CFSBKers competed in last weekend’s USAW Crow Hill Open, and we brought you the Saturday results. You can expect a full report early this coming week!

4. Over on Inside the Affiliate, our business blog, we have a new article on choosing membership management software for your gym. Check it out!

5. Some badass CFSBKers will be participating in Hail to the Team this weekend at CrossFit Queens. This partner competition takes place tomorrow from 12 to 5pm. Are you competing this weekend? Let us know in the comments so we can shout you out on the blog!

6. Are you a Social Media Manager or in Product Management and looking for the job of your dreams at CrossFit HQ? If so, please send your resume to jillp [at] hawthornesearch.com. Relocation assistance provided to California!

7. Tomorrow’s 11am Active Recovery class is cancelled. Still want to do something other than group class this weekend? Don’t forget about Saturday’s 10am Yoga for Athletes class or Sunday’s 11am Active Recovery and 2pm Anti-Gravity classes! 

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Yesterday’s Whiteboard: Snatch | Chipper WOD
Sloths: Cute or Disgusting Atlas Obscura
CrossFit Kids Research Brief: Added Sugar CrossFit Journal

Snatch Complex

Every 90 seconds for 10 reps:
Snatch Deadlift to the Mid-Hang + Mid-Hang Snatch

Pause at the Mid-Hang then perform a full Snatch from the Mid-Hang. The Deadlift to the Mid-Hang should be purposeful and balanced, with your weight balanced over mid-foot.

Post loads to comments.
Exposure 2 of 8

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For Time:
60/45 Calorie Row
120 Double-Unders
80 Russian Kettlebell Swings 24/16kg
800m Run

The run is a lap + to 4th Ave. and back. Scale Double-Unders to singles as needed, or to 40 attempts. Use a kettlebell that allows you to get through the 80 reps in 2-4 sets.

Post time and Rx to comments.

Robyn O. locks out a Press as Coach Jeremy watches at our Friday night Starting Strength class

Saturday: Hail to the Team at CrossFit Queens

Some badass CFSBKers will be participating in Hail to the Team this weekend at CrossFit Queens. This partner competition takes place on this 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. There are still spots open for competitors, so grab a partner and sign up! GO HERE for more info and to register. If not, make the trip up to Astoria to cheer our athletes on!

Are you competing this weekend? Let us know in the comments so we can shout you out on the blog!

News and Notes

• Saturday’s 11am Active Recovery class is cancelled. 
• Are you a Social Media Manager or in Product Management and looking for the job of your dreams at CrossFit HQ? If so, please send your resume to jillp [at] hawthornesearch.com. Relocation assistance provided to California!

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Yesterday’s Whiteboard: Back Squat / Front Squat | Power Cleans, Thrusters
Regular People Try Stabbing an Olympic Fencer BuzzFeed
Keeping the Bar Close Catalyst Athletics

Back Squat / Front Squat

Tempo Back Squat (31X1):
2 x 8

Tempo Front Squat (31X1):
1 x 8

Peform 2 sets of Back Squats, followed by 1 set of Front Squats. Heavier than last week.

Post loads to comments.
Exposure 2 of 8

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5 Rounds for Time:
10 Power Cleans 95/65
10 Thrusters 95/65

Post time and Rx to comments.

This Weekend: 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!

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Yesterday’s Whiteboard, part 1: Rest Day (part 2!)
Is Your Sleep Schedule Preventing You from Getting Stronger? BarBend
Develop Your Love for Details CrossFit Invictus