Power Clean and Power Jerk

4 rounds starting every 4 minutes:
Power Clean + Power Jerk every 10 seconds for 9 reps (90 seconds)

Start with a medium-light heavy load. If you make all the reps cleanly, then go up a bit for the next round.

Post loads to comments.
Exposure 1 of 8

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AMRAP 7 Minutes:
30 Deadlifts 225/155
20/14 Strict Handstand Push-Ups
10/7 Ring Muscle-Ups

The Deadlifts should be medium-heavy for you and unbroken on the fast end. 2 to 3 sets is appropriate. Scale range of motion on the Handstand Push-Ups or to Box Piked HSPUs or heavy Dumbbell Push Presses as needed. Scale the Muscle-Ups to Jumping Muscle-Ups or to 10 Chest-to-Bar Pull-Ups.

Post rounds, reps, and Rx to comments.

The CFSBK Coaching Staff: Brett Ferguson

Editor’s note: We’re in the process of updating the bios on our Coaching Staff page. As we do so, we’ll be posting the new bios to the main blog as a way of reacquainting you with one of the main things that makes CFSBK a special gym: our wonderful, talented coaching staff! Last time, we gave you Coach Nick. Next, here’s the newest member of our staff, Coach Brett… 

Brett grew up in Syracuse, New York, and participated in athletics at both the high school (All-State soccer and lacrosse) and collegiate levels. A recurring injury eventually forced him to take a step back from sports, and he began weight training. While Brett studied Jazz Bass Performance and Public Speaking in college and moved to Brooklyn with aspirations of becoming a touring musician, he continued bodybuilding until he couldn’t stand going to the gym alone with his earbuds in, doing “chest” twice a week with the bros, and avoiding leg day anymore.

Enter CrossFit. It took a few months to grow on him, mostly because his range of motion was so poor that he couldn’t physically get into some of the positions. After that, he couldn’t get enough. He enjoyed the challenge of learning what CrossFit had to offer after being physically humbled by so many of its core movements and workouts.

Brett has previously worked as a personal trainer, frequently with clients on the road back from knee and shoulder injuries that required surgery. He’s also coached at Level 4 CrossFit Seattle and was instrumental in the opening of a new CrossFit gym in Seattle.

Brett holds his CrossFit Level 1, CrossFit Weightlifting, NASM Certified Personal Trainer, and NASM Corrective Exercise Science Certificates.

News and Notes

• We’ll be running on our normal schedule tomorrow, but our holiday schedule kicks in on Saturday. You can always see our schedule changes for the next couple of weeks here.
• SAVE THE DATE: The CFSBK Community Potluck goes down Saturday, January 28th. Check out the event page for more details.

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Yesterday’s Whiteboard: Front Rack Step-Ups / Chin-Ups | Open WOD 12.1
How to Avoid The Holiday Blues Thrive Global
3 Fool Proof Ways To Start Getting Stronger Today BarBend

Front Rack Step-Ups / Chin-Ups Superset*

1A) Front Rack Step-Ups

Perform 3 x 8-12 reps on each leg. Start the cycle light enough to make 12 reps on each leg without too much difficulty, and move up in weight week to week from there. Use your non-dominant leg to set the weight and only do as much weight and as many reps as that side can perform. The end goal by the end of the cycle is to perform 8-12 good reps on each leg with about 1/3 of your Back Squat 1-rep max. Use a height that allows you to be at full depth (hip crease below knee) when the working leg is on the box. Come to full standing using the working leg before the trail leg touches down for balance. Do not use the trail leg to help you stand up. Use the trail leg as little as possible to push off from, and use a tempo in which the down/eccentric phase of the movement is slower than the up/concentric phase. The barbell comes off the floor. Stop the set when you’re not sure you can do another rep or two (i.e., do not bail a bar on a box).

1B) Chin-Ups or Supinated-Grip Body Rows

Performance
Perform 4 sets of max reps. Once you can no longer clear your chin over the bar, your set is over. Each rep starts from a dead hang. Initiate the movement by pulling the shoulders down away from the ears and pull the elbows as far down and back as possible. If you can touch your chest to the bar on each rep, then do it. You should really be feeling these in your lats.

Fitness
Perform 3 challenging (but submaximal) sets of 2-4 reps using bands or a small partner assist as needed to achieve full range of motion, followed by a 4th set for max reps. These should be tough sets in a low rep range with the goal of performing around 10-15 total reps. If you can do them unassisted but only 1 at a time, then pepper in as many singles as you can in between sets of Step-Ups during the lifting segment.

*Superset means that you perform a set of exercise A (in this case the Press) and then after a short rest, 30 to 90 seconds, you perform a set of exercise B (in this case the Chin-Ups or Supinated-Grip Body Rows). You then rest a short period before returning to exercise A and continue in this fashion until all warm up and work sets are completed.

Post work to comments.
Exposure 1 of 8

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Open WOD 12.1

AMRAP 7 Minutes:
Burpees

Open WOD 12.1 was to a target 6″ above reach. No targets today, but make your jump legit.

Post reps and Rx to comments.
Compare with 2.25.12

Alex and Matt K. are honeymooning in Thailand (congrats again, you two!) and dropped into CrossFit Chiang Mai. Matt reports: “They’re huge fans of Coach David and Inside the Affiliate. They recently implemented Fitness and Performance programming. Our class started off with a question of the day (‘What are your thoughts on Star Wars?’) followed by Back Squats and a metcon. It was almost like being back at CFSBK!”

• After a too-long hiatus, the “search bar” is back on the blog (over to the right, under Upcoming Events)! This is a handy way to look up past workouts and other info.
  

Announcing the 2017 Dogs of CFSBK Calendar!

The 2017 Dogs of CFSBK calendar features your favorite gym mutts! 100% of the proceeds go to PupStarz Rescue, a foster rescue started by our own Robyn O’Brien. Both the desk calendar and wall calendar are available for a cash donation of $30-60. A limited number of calendars are on their way to the gym, but they are sure to run out quick. Never fear! You can place your order by filling out this online form: http://bit.ly/cfsbkdogs. Pre-paying at the front desk will guarantee your copy. Orders will be taken until Christmas day.  E-mail Bree P. at breebree [at] mindspring.com for any questions.

2016-17 Holiday Schedule

Holiday madness is upon us! As always, we’re committed to helping you get your fitness on throughout the season. Here’s what you can expect this weekend:

FRIDAY, DECEMBER 23rd

All classes run on our normal schedule

SATURDAY, DECEMBER 24th

CF Group Class:
8am, 9am, 10am, 11am, 12pm, 1pm

Open Gym:
2pm-4pm

Cancelled:
9am Short Circuit
10am Yoga
11am Active Recovery
2pm Comp Class

SUNDAY, DECEMBER 25th

CF Group Class:
9am, 10am, 11am

Cancelled:
10am CrossFit Preschool
11am CrossFit Kids
11am Active Recovery
2pm Anti-Gravity
2:15pm Free Intro Class
6-8pm Proctored Open Gym

MONDAY, DECEMBER 26th

CF Group Class:
10am, 12pm, 4:30pm, 5:30pm, 6:30pm, 7:30pm, 8:30pm

Cancelled:
6pm, 7pm, 8am CrossFit Group
9am Short Circuit
4:30pm CrossFit PreTeens

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Movement and the Placebo Effect FootLove Yoga
STONELAND: An Original Film by Rogue Rogue Fitness

Give your kids the gifts of fun and fitness with our CrossFit Kids program

Mauricio A. on the Look, Feel, Perform Better Challenge

We’ve been plugging the 2017 Look, Feel, Perform Better Challenge a lot over the past couple of weeks, and for good reason! It’s one of our most popular, successful programs of the year. But the best way to get a sense of how the Challenge helps our members establish healthier habits in the New Year is to hear from past participants. Here’s Mauricio A., one of the winners of last year’s Challenge, on how it has affected him:

I’m glad to see the LFPBC is back for 2017. For those thinking about participating – DO IT! I can honestly say you are in for a lifestyle changing experience.  

Here’s what happened to me during the 3 months:

• Weight: I went from 206Lbs to 190Lbs in those 3 months.
• Food: I went from poor eating to healthy 3 to 5 small meals per day.
• Drinking: I went from a beer a day to 1 to 2 drinks per week.
• Supplements: I went from zero to a daily vitamin and fish oil
• Sleep: I always sleep 8+ hours, so not a ton changed with sleep.  That said, chances are you will see better sleeping habits.
• Water: same as sleep. I’m pretty good at keeping hydrated. 

The challenge is 3 months, and for some it might be a long time. 3 months is the perfect time for your body and mind to get used to a new lifestyle of healthy eating and exercise. I was able to keep up with it, and today I’m currently at 183lbs and in better shape than when I was 20.

The best part of the challenge: you really don’t have to do much.  Fox programs the entire thing, provides a tracking document, and all meeting are designed and organized to help you with your goals.

Oh, and you can win stuff!

Thanks, Mo! What are you waiting for? Sign up with $30 cash at the front desk!

News and Notes

• Starting Saturday, we’ll be running on a modified schedule for the holidays. You can always find our 2016-17 holiday schedule on the Class Schedule page. 
• Speaking of the holidays, we celebrated Festivus over on our Instagram account. Want to give Coach David the greatest gift of all (other than a donation to The Human Fund)? Help us get to 4,000 followers by the end of the day!

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Yesterday’s Whiteboard: Push Press / T2Bs | Farmer Carries
What Does a Human Taste Like? Scientific American
These Are Essential Movements CrossFit

Push Press / Toes-to-Bar

Every minute on the minute x 20:
Even: 10 Push Presses
Odd: 10 Toes-to-Bars

The barbell comes off the floor, and the Push Press reps should be cycled unbroken. If you drop the bar, the set ends. Keep these on the medium-heavy side today. The Toes-to-Bars should also be cycled unbroken, so scale some volume as needed or scale ROM to Hanging Leg or Hanging Knee Raises.

Post work to comments.
Exposure 1 of 8

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3 sets each side:
100′ Unilateral Farmer Carry, as heavy as possible

These should be heavy enough that you need to rest in between sets.

Post work to comments.

Photo by Thomas H.

Upcoming Training Cycle Template

Training Cycle Dates: M 12/19/16 – Su 2/19/17
Crush Week: M 2/20/16 – Su 2/27/17
Transition Week: Will be the first week of the following cycle, starting February 28th.

This cycle leads us into the CrossFit Open, which starts February 13th! We’ll see some days with multiple AMRAPs, where the goal is pacing and consistent scoring, a unilateral leg-training day, and of course we’ll revisit some Open WODs from years past. There will be regular exposures to movements that regularly show up during Open WODs.

Monday – Upper Body Push + Metcon

Wednesday – Lower Body Unilateral + Upper Body Pull + Metcon

Thursday – Clean and Jerk + Metcon

Saturday – Back Squat / Front Squat + Metcon

Sunday – Snatch + Metcon

Monday

Upper Body Push days will vary in movements, sets, and reps.

Wednesday

Lower Body/Upper Body Super Set

A – Front Rack Step-Ups:

Each week will be 3 sets of 8-12 reps each leg. Start light enough to make 12 reps each rep without too much difficulty and move up in weight week to week from there. Use your non-dominant leg to set the weight and only do as much weight and as many reps as you can perform on that side. The end goal is to perform 8-12 reps on each leg with half of your back squat 1RM. Use a height that allows you to be at full depth (hip crease below knee) when the working leg is on the box. Come to full standing using the working leg before the trail leg touches down for balance. Do not use the trail leg to help you stand up. Use the trail leg as little as possible to push off from and use a tempo where the down/eccentric phase of the movement is slower than the up/concentric phase. The barbell comes off the floor. Stop the set when you’re not sure you can do another rep or two (i.e., do not bail a bar on a box).

Superset with…
B – Chin-Ups or Supinated-Grip Body Row:

Performance
Perform 4 sets of max reps. Once you can no longer clear your chin over the bar, your set is over. Each rep starts from a dead hang. Initiate the movement by pulling the shoulders down away from the ears and pull the elbows as far down/back as possible. If you can touch your chest to the bar on each rep then do it. You should really be feeling these in your lats.

Fitness
Perform 3 challenging but sub-maximal sets of 2-4 reps, using bands or a small partner assist as needed to achieve full range of motion, followed by a max-rep set. These should be tough sets in a low rep range with the goal of performing around 10-15 total reps. If you can do them unassisted but only 1 at a time, then pepper in as many singles as you can in between sets of Step-Ups during the lifting segment.

Thursday

Clean and Jerk

These days will use EMOM barbell cycling in addition to using Clean and Jerks in WOD format.

Saturday

Back Squat and Front Squat

Weeks 1-8:
2 x 10 of each Back Squat and Front Squat

Move directly from the Back Squat to the Front Squat. Start at 50% for each and add weight each week throughout the cycle.

Sunday

Snatch

These days will use EMOM barbell cycling in addition to using snatches in WOD format.

What are you most looking forward to in this new cycle? What would you like to improve on? Tell us in the comments!

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CrossFit Games Move to Madison, WI CrossFit
Exploring Stress, Relaxation, and Recovery Training Think Tank

Power Clean

Take 7 minutes to warm up to work weight for the metcon.

Post work to comments.

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For Time:
10 Power Cleans 185/125
10 Double-Unders
9 Power Cleans 185/125
20 Double-Unders
8 Power Cleans 185/125
30 Double-Unders
7 Power Cleans 185/125
40 Double-Unders
6 Power Cleans 185/125
50 Double-Unders
5 Power Cleans 185/125
60 Double-Unders
4 Power Cleans 185/125
70 Double-Unders
3 Power Cleans 185/125
80 Double-Unders
2 Power Cleans 185/125
90 Double-Unders
1 Power Clean 185/125
100 Double-Unders

30 minute cap. The Power Clean should be on the heavy side. Scale half attempts or 3x Singles for dubs as needed.

Post rounds, reps, and Rx to comments.
Compare with 8.10.16

Front Desker Lynsey R. loves numbering our new dumbbells so much

• Schedule Change: Open Gym is cancelled tonight for the staff holiday party

TODAY: The Look Feel Perform Better Challenge Info Session and Q&A

Want to learn more about our upcoming Look Feel Perform Better Challenge? You’re invited to an Info Session and Q&A today at 12pm in the Annex. Here we’ll further outline the Challenge and answer any questions you might have. The dates of the Challenge are from Saturday 1/2/17 through Saturday 3/25/17. This is when the CrossFit South Brooklyn community comes together to kickstart healthier nutrition and recovery habits in the New Year. See the LFPB Challenge event page for more details and to learn how you can participate!

Here’s what Jenny M., who participated in last year’s Challenge, had to say about her experience one year later: “The biggest change is that I’m still 10 lbs lighter than I was a year ago! I feel more confident in and out of the gym, and I’m more conscious of how weight can slowly creep on without you really noticing…until you see yourself in a photo. It’s so easy for me to chalk it up to “I’m putting on tons of muscle” (not really!) or “I’m retaining water” (try again!). I feel like I’m more accountable now. I can make small tweaks if I notice a couple pounds of weight gain.”

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Yesterday’s Whiteboard: “Fran”
How Much Can Rudolph Snatch? BarBend
How Your Brain Controls the Speed of Time NY Mag