Back Rack Reverse Lunges

3 x 8

Heavier than Week 3’s 8s. Perform 8 reps on one leg, then perform 8 reps on the other.

Post loads to comments.
Exposure 6 of 8
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2 Rounds
AMRAP 6 Minutes:
6 Toes-to-Bars
9 Overhead Squats 115/75
15 Double-Unders

Rest 6 minutes between rounds.

The goal is to score the same and feel the same on each round. Scale the Toes-to-Bars to Hanging Leg or Knee Raises as needed. You should be able to do at least a few sets unbroken. The Overhead Squat weight should be on the medium side for you, unbroken, and something you could Snatch into the first rep. Scale Dubs to Singles as needed, or to 5 attempts to keep yourself moving.

Post rounds, reps, and Rx to comments.

Coaches Nick and MeLo completed their CrossFit Level 2 Certificate Course over the weekend. Congrats, guys! We’re lucky to have some of the best coaches in the business!

Fabric Launches in New York!

CFSBKer Steven S. recently launched an exciting new company called Fabric! If you’re a parent like Steven or his co-founder Adam, you’ve probably considered buying life insurance. It’s a smart way to help ensure that, even if something were to happen to you, your family would be taken care of financially. But with so many other things on your plate, it’s easy to push getting coverage to the end of a never-ending list. It’s understandable: the process is often intimidating, slow, and complicated. The problem is bigger here in New York where the world seems to move at lightning speed and every second is precious.

Fabric not only makes getting life insurance easy, it make it fast, affordable, and convenient. You can now go from start to covered in two minutes on your phone, tablet, or desktop. No pushy agents or meetings, and no impenetrable legalese. Check out Fabric here!

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Odd-Object Lesson CrossFit Journal
Why It’s So Hard to Keep a Secret Scientific American

Push Press

3 x 8

Heavier than Week 3.

Post loads to comments.
Exposure 6 of 8

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30 Minutes Not for Rounds:
20 Russian KBS
50′ Sled Push
20 Calorie Row
10 Burpees

Just move around today and don’t look for intensity if you did “Murph” yesterday. The Kettelbell Swings should be light to medium-heavy and unbroken. The Sled Push can be on the heavy side, but you should be able to complete it without stopping. Easy row, easy Burpees.

Post work to comments.

 

3… 2… 1… Go! Here’s yesterday’s 10am heat taking off at Murph Day. Thanks to everyone who participated, coached, grilled, worked the front desk, or helped out in anyway. How did “Murph” go for you? Let us know in the comments!

Today’s the Last Day to Sign Up for AG Strength!

Are you struggling with your Pull-Ups? Are you stuck at the bottom of your Handstand Push-Up? Check out Coach Arturo‘s critically acclaimed Anti-Gravity Strength class. Class starts tomorrow, so act fast! There are still some spots left in the AM cycle.

Each AG Strength class will be an hour-and-a-half long, focusing on the strength and skills needed to improve Pull-Ups and Handstand Push-Ups. This will include a variety of skill exercises, progressions, weighted and strict practice, and other techniques to teach, develop, and perfect your Pull-Up and Handstand Push-Up. This fundamental strength work will carry over into other CrossFit gymnastics movements, including the coveted Muscle-Up.

Schedule

Cost and Eligibility

The cost is $160 per month. This cycle is open to all CFSBK members as well as CrossFitters from other affiliates.

What Happens in a Class?

The first class will begin with an assessment of each individual’s upper body push, pull, and core strength. Once the assessment is completed, each AG Strength class will consist of skill work, strength development, and flexibility training based on your personal needs, weaknesses, and strengths. If a member chooses to do a CrossFit group class on the same day, we recommend doing the skill and strength work from the AG Strength cycle first. Arturo can advise on this on a case by case basis. Just ask!

Testimonials

“There are a lot of good specialty workout options here at CFSBK, and I am happy to say that AG Strength has earned its spot at the top with the best of them. For any good program to be effective, it needs two components: an excellent coach and coach-able participants. Coach Ro brings his meticulous approach and his dedication to the integrity of his craft. Its up to you to bring the latter. In this class, great emphasis is placed on the proper execution of movements. Suffice it to say. this class is not about building egos but rather overall strength. Rest assured, by the end of the cycle you are guaranteed to see results. I did! Apart from having loads of fun while working extremely hard (this may be paradoxical but it’s the truth), I have seen improvements in my Bench, Overhead Press, Chin-Up and Pull-Up (I couldn’t do a Pull-Up prior to this class). Love this class! Thanks, Coach Ro!”—Wendy S.

“AG Strength brought marked improvements to my upper body pull and push strength, and it was impressive how it translated into gymnastic gains/z. During AGS I got my first Handstand Push-Up, my first Chest-to-Bar Pull-Up, and went from doing a 15 lbs weighted strict Pull-Up to a 60 lbs one! It’s a great class to focus on targeted upper body strength, and Arturo’s programming helps you see constant week-after-week improvements.”—Daniel R.

News and Notes

• We raised over $3,000 (including $5 from each t-shirt we sold) for K9s for Warriors this year. Thanks to everyone who donated to provide service dogs for veterans! You can still contribute here.
• In case you missed it, Coach KHarpz has begun writing a fascinating series for Beyond the Whiteboard on her progress toward qualifying for the 2018 East Regional! Check out the first installment!
• Rachel H. is planning to go to the Power Monkey Fitness Camp in October and would like to assemble a group of CFSBKers to go with her. Groups of 5 or more people get a sweet discount, and she needs just 2 more people! The camp takes place October 1st through 7th in Crossville, TN. Contact Rachel at rthsiung [at] gmail.com if you’re interested!

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My Relationship with Pain Training Think Tank
Jupiter Is Even Weirder Than We Thought Atlas Obscura

“Murph”

For time:
1 Mile Run
100 Pull-Ups
200 Push-Ups
300 Squats
1 Mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor.” It is now referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the Pull-Ups, Push-Ups, and Squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

If you’d like to learn more about Michael Murphy and the origins of “Murph,” this is a great place to start. There is no charge for the workout, nor will it be deducted from your weekly class limit. There are still a few spots left in several heats, and you can sign up here! If you decide not to do it at the last minute, please delete your name from the spreadsheet so someone else can take your place.

Murph Day 2017 Is Here!

All regularly scheduled classes (including AM Open Gym) are cancelled today for Murph Day. Here’s all the other important stuff you need to know!

• Since there’s no charge for this workout (the class won’t be deducted from your weekly limit), we suggest that you make a $20 (or more!) donation to K9s for Warriors in lieu of class payment. So far we’ve raised $1600. Thanks to all who have donated! Go HERE to support this terrific cause.
• For scaling options and game plans, see Coach Fox’s very useful post from last week, “Murph Is For Everybody.”
• Shooting to get on the leaderboard for “Murph”?  You’ll have to do it in a weighted vest (20/14 lbs), and be sure to let a coach know that you’re going for it before your heat starts. 
• CFSBK will provide one keg, burgers, and sausges, but please bring more delicious foods, especially side dishes!  Leave a comment on the event page to let us know what you’re bringing!

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Yesterday’s Whiteboard: Snatch | Deadlift, Run
5 Keys to Forming Any Habit Zen Habits
Memorial Day Dos and Don’ts NPR

Snatch Complex

Every 90 seconds for 10 rounds:
Snatch High Pull + Low-Hang (from 1″) Snatch High Pull + Low Hang (from 1″) Snatch + Overhead Squat

Stay tight, maintain back angle, and shift your weight back (just behind mid-foot) on the start of the High Pull. Perform the Low-Hang Snatch High Pull from 1″ off the floor, then return to 1″ off the floor for a Snatch. Don’t pull the bar crazy high on the High Pull. Anywhere above naval height is plenty high, and remember the arms perform their job after the legs have accelerated the bar upward. The goal is to not have to move your feet to adjust for the Overhead Squat.

Post loads to comments.

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For Time:
10-8-6-4-2
Deadlifts 315/225

Perform a 270m run after each set of deadlifts.

Post time and Rx to comments.

CFSBKers have raised over $1300 for K9s for Warriors so far. Let’s keep it going, gang!

8 Things You Need to Know About Murph Day 2017

1. Murph Day is TOMORROW! This is one of our biggest and best community events of the year, when we perform the classic CrossFit Hero WOD “Murph” followed by some grilling, side dishes, and beers. Because we’ll be running heats from 8am to 1pm, all other classes are cancelled. If you’ve been on the fence, there’s still time to get in on the fun. Sign up here!

2. CFSBK and many other affiliates do “Murph” on Memorial Day in memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. If you’d like to learn more about Michael Murphy and where this workout comes from, this is a great place to start.

3. What is “Murph”? How should you approach it? All of the answers are in a recent post, in which Coach Fox lays out some scaling options.

4. Since there’s no charge for this workout (the class won’t be deducted from your weekly limit), we suggest that you make a $20 donation to K9s for Warriors in lieu of class payment. So far we’ve raised $1340. Go HERE to support this terrific cause.

5. CFSBK will provide one keg, burgers, and sausges, but please feel free to BYOB and more delicious foods, especially side dishes! Leave a comment on the event page to let us know what you’re bringing!

6. Shooting to get on the leaderboard for “Murph”? You’ll have to do it in a weighted vest (20/14 lbs), and be sure to let a coach know that you’re going for it before your heat goes off.

7. We’re looking for some volunteers to (wo)man the grill, as well as some folks to help clean up at the end of the day. Please contact our Events Coordinator Danae M. at Danae [at] crossfitsouthbrooklyn.com to let her know you’re interested.

8. We’re also looking for someone with video experience to volunteer a few hours of their time on the day of the event to record short “thank you” clips from CFSBKers. Let your blog editor know at Josh [at] crossfitsouthbrooklyn.com if you have some skillz to offer.

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Yesterday’s Whiteboard: Back Squat / Front Squat | Thursters, Burpess Over the Bar
Lifting the Bar Off the Floor: Get It Right without Over-Complicating It Catalyst Athletics
The Secret Life of Secrets The New Yorker

Tempo Back Squat / Tempo Front Squat

Tempo Back Squat (41×1):
2 x 6

De-Load week. Use same load as Week 1’s 3 x 12.

Tempo Front Squat (41×1):
1 x 6

De-Load week. Use same load as Week 1’s 3×12.

Post loads to comments.
Exposure 5 of 8
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Team WOD
In teams of 3 with one partner working at a time, alternate complete rounds for…
AMRAP 30 Minutes:
5 Thrusters 115/75
10 Burpees Over the Bar

Post rounds, reps, and Rx to comments.

Coach David cools down at Murphy Day 2016 | Photo by Thomas H.

THIS MONDAY: Murph Day 2017

We’re just a couple of days away from one of our funnest community events of the year! Here are some things you need to know:

• So far 163 folks have signed up to take on “Murph.” Dang! That’s a lot. You can still sign up here.
• Since there’s no charge for this workout (the class won’t be deducted from your weekly limit), we suggest that you make a $20 donation to K-9s for Warriors in lieu of class payment. We’ve raised $1100 so far. Go here to support this wonderful cause.
• CFSBK will provide one keg (courtesy of Threes Brewing), burgers, and sausages for Murph Day, but please bring more delicious foods, especially side dishes! Leave a comment on the event page to let us know what you’re bringing!
• Shooting to get on the leaderboard for “Murph”? You’ll have to do it in a weighted vest (20/14 lbs), and be sure to let a coach know that you’re going for it before your heat goes off.
• We’re looking for some volunteers to (wo)man the grill, as well as some folks to help clean up at the end of the day. Please contact our Events Coordinator Danae at Danae [at] crossfitsouthbrooklyn.com to let her know you’re interested.
• We’re also looking for someone with video experience to volunteer a few hours of their time on the day of the event to record short “thank you” clips from CFSBKers. Let your blog editor know at Josh [at] crossfitsouthbrooklyn.com if you have some skillz to offer.

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Yesterday’s Whiteboard: Rest Day
10 Signs You’ve Found Your Perfect Lifting Partner BarBend
The Future of Zero-Gravity Living Is Here Smithsonian