Power Clean and Jerk Metcon

Every minute on the minute x 15 minutes (5 each):
1) 3 Power Clean and Jerks 155/105
2) 6 Box Jumps 30/24″
3) 9 Wall Balls 20/12, 14/10

The barbell should be on the medium-heavy side for you. The Box Jumps and Wall Balls should be slightly above what you usually use.

Post work and Rx to comments.

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Tabata Mash-Up:
8 Rounds Each (8min)
Russian Kettlebell Swings
AbMat Sit-Ups

Post work to comments.

Science has proven that kids love bounce houses, which is why you and your kids (as well as significant others or anyone else you want to bring) should come to the Community Potluck. You can’t argue with science… or kids! | Photo by Kate R.

Join Us for CFSBK’s Community Potluck Next Saturday, January 28th at 7pm

We’re excited to get everyone in house to break bacon and socialize together outside of classes. This event will simultaneously kick off the new year, support the Look, Feel, Perform Better Challenge, and bring folks from all times and corners of the gym together. This event is open to everyone and all are encouraged to come.

Your dish doesn’t have to be paleo, but please use whole foods where possible. We’ll vote on the top 3 dishes, so bring your best recipe! You may, of course, opt to bring a healthy dessert. 

We can’t wait to see you there!

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Viking of the Suburbs: Life at 6’8, 400lbs Great Big Story
5 Reasons Functional Fitness Athletes Can Benefit from “Formal” Weightlifting 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. Start and finish the superset with a set of Chins to get all 4 sets in.

*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 5 of 8
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5 Rounds for Time:
5 Deadlifts 275/185
10 Burpees

In the 2008 CrossFit Games, these prescribed loads were considered very heavy for a Deadlift metcon, but they’re now considered medium-heavy. They should be tough for you but unbroken on the fast end. As always, prioritize proper spinal mechanics.

Post time and Rx to comments.

The CFSBK Coaching Staff: Lynsey Roddham

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 Brett. Next, here’s a new member of our CrossFit Kids team, Coach Lynsey!

Lynsey is a new addition to the CFSBK staff, and she joins us with a background in dance and the performing arts. From a young age she trained in ballet, tap, and modern dance. Lynsey competed and performed regularly throughout her youth. Lynsey’s interest in dance styles developed over the years, and at the age of 17 she became an apprentice dancer and teacher for a professional dance company. She trained in contemporary dance and occasionally in street dance, African-Carribean, jazz, and salsa. She went on tour for 2 years with the company as both a performer and teacher.

In 2005 Lynsey studied at the Northern School of Contemporary Dance College in Leeds, England, graduating with a degree in Contemporary Dance. After graduating she worked as a dance artist for a number of years, leading contemporary and street dance classes for young people of all ages. Classes would typically build off of one another through technical training and choreography and would often culminate in a performance. She worked closely with various youth organizations, schools, and councils across England coordinating dance projects for theatres, festivals, and films.

Lynsey is now a qualified secondary school teacher having completed the Post Graduate Certificate in Education at The Royal Academy of Dance in London. Before moving to New York, she worked as a dance teacher for students aged 11 to 18 and a Teacher of Health and Social Care for students aged 16 to 18. Never a fan of going to a regular gym, Lynsey was introduced to CrossFit back in 2015 and loves the class-based approach to fitness.

New and Notes

• Inside the Affiliate is back with “Why You Should Write Out the Core Values of Your CrossFit Gym.” It’s relevant to all of you, dear blog readers, since it spells out the core values of CFSBK!
• Wondering how Coach Noah is doing down in Austin? Beyond the Whiteboard just published Part 6 of his Starting a CrossFit Gym series. It’s about one of Noah’s favorite topics: gear!

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Yesterday’s Whiteboard: Rest Day
The CrossFit Open, Explained CrossFit Games
Why We Mix Up Names Thrive Global

As we mentioned a few weeks back, Ryan J. and Matt J. got married recently and stopped into CFSBK for some photos. Here’s the happy couple on our roof! You can see the rest of Kate R.‘s awesome photos here

Join Us for the Next Iron Maiden’s Lift n’ Learn Session

All IM competitors and IM curious are welcome!
January 22, 2017
2-4pm 

Practicing the Commands and the Iron Maidens Stay Strong Scholarship
BYOProgram and plan to focus on practicing the judges’ commands for all three lifts at Iron Maidens. We’ll run through Squat, Bench Press and Deadlift to make sure you feel confident about following the rules during the meet.

At this final Lift’n’Learn before Iron Maidens, we’ll be discussing tips and techniques for raising money for the 2nd Annual Stay Strong Scholarship.

Danae M. will be  providing information about Grace Outreach students, how the Stay Strong Scholarship fund has worked over this past year, and our goals for keeping it going in 2017. Superstar fundraisers Bethany Erskine, Christina LaBrie, and Halston Bruce will be talking about how they raised so much money to support our scholarship students.

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Yesterday’s Whiteboard: Bench / Row Metcon
10 Different Plank Exercises Vahva Fitness
Five Architectural Easter Eggs Hiding on Gothic Cathedrals Atlas Obscura

Barbell Metcon

5 Rounds:
5-Rep Bench Press
250m Row Sprint

Go heavy on the Bench Press and move directly to the row. You can perform ascending sets on the Bench or work across. Go for an all-out effort on the rows. Rest as needed between rounds. Score total weight moved on the Bench Press and best/worst times on the row. Have the monitor set up for a single distance count down from 250m so you can record your exact times. Spotters on ALL SETS of the bench press.

Post total weight moved and best/worst row times to comments.

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4 RNFT:
10 Russian Twists
3 Wall Walks (10 sec hold)

Post work to comments.

Coach KHarpz, KLove, Coach Frank, and Snickers just chillin’ at Wodapalooza in Miami

The 2nd Look, Feel, Perform Better Info Session: Nutrient Timing Simplified

Does nutrient timing matter? In a word, yes. While it’s not the most important part of your nutrition, eating whole foods in the correct quantities is. If you have that part covered pretty well, then you can benefit from spacing out your macros based on your activity level from meal to meal and day to day. Also, we’re 2 weeks in! We’ll discuss taking an honest look at how you’re progressing toward your goals and what adjustments to make so you can meet them. Come talk turkey (in an appropriate quantity) with Coach Christian Michael Thomas Fox this Sunday, January 22nd at 12:00pm in the Annex. As always, an open Q&A will follow the brief lecture.

Join Us for the CFSBK Community Potluck on January 28th

We’re excited to get everyone in house to break bacon and socialize together outside of normal classes. This event will simultaneously kick off the new year, support the Look Feel Perform Better Challenge, and bring folks from all times and corners of the gym together.

This event is open to everyone and all are encouraged to come. While your dish doesn’t necessarily have to be Paleo, it should consist of healthy whole foods. Let us know what you plan to bring in the comments section of the info page. We can’t wait to see you there!

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Louie Simmons: The 66-Year-Old Legend Who Trains the Strongest Humans in the World Grit
Team Geico Honda: Learning to Suffer CrossFit

Snatch Metcon

Fitness
5 Rounds for Time:
21 Double-Unders
7 Overhead Squats 95/65
7 Burpees over the Bar

Sub 50 Single-Unders or 10 attempts for dubs. The Snatch load should be on the medium side for you.

Performance
5 Rounds for Time:
21 Double-Unders
3 Snatches 135/95
3 Ring Muscle-Ups

The Snatch load should be on the medium side for you. Scaling Muscle-Ups is allowed to either Jumping Muscle-Ups or, if you’re close and have maybe done a few in the past, attempts. For the latter option, you must be able to perform at least 3 Chest-to-Bar Pull-Ups + 3 Strict Dips.

Post time and Rx to comments.

What better way to plug our Fit 55+ class, which starts tomorrow at 11am, than with the heartwarming story of Constance Tillett? Even if you know Constance, this one’s always worth watching!

Fit 55+: Staying Strong, Mobile, and Able

What is Fit 55+? 
Fit 55+ is a strength and conditioning class for older adults who want to move and use their bodies and are not content to simply sit on the couch getting older. Research points to development of chronic disease in older populations not as a consequence of aging alone, but as a product of decreased activity and less-than-healthy lifestyle choices. Strength training and conditioning can help both stave off, as well as reduce, the effects of many chronic diseases. As the old adage goes: “If you don’t move it, you lose it.”

Fit 55+ will help you:

• Build muscular strength and joint integrity
• Increase and maintain bone density
• Improve cardiovascular function
• Improve pulmonary function
• Improve balance, coordination, and mobility
• Reduce your risk of falling (and be more resilient in case you do)
• Maintain independence and improve quality of life

Who is this class for?
Any older adult who wants to exercise in a fun, safe, and inclusive manner. Whether you’re a total newcomer to resistance training or more of a veteran, our classes will challenge you to become better.

What does a class look like?
A typical class will start with a series of light warm up movements to get your heart and joints ready for exercise.

From there we’ll move onto the strength training portion of class, using a variety of tools to help you develop strength. You’ll use both weight training and bodyweight exercises of the upper and lower body to develop and maintain muscular strength and joint integrity.

After the strength training portion of class we’ll move on to the conditioning portion. Here the goal is to get a bit sweaty and elevate your heart rate for a while to improve heart function and lung capacity. To this task we’ll use a variety of equipment and modes like: rowing machines, exercise bicycles, sled pushes, sandbag training, and bodyweight exercises, in addition to many others. The variety keeps it engaging and more fun (we think) than just walking on a treadmill for an hour.

Finally, we’ll end with a few cool down stretches to relax your heart rate and your mind before you head out of the gym.

Where and When do Fit 55+ classes meet?
Mondays and Thursdays at 11am at CrossFit South Brooklyn (597 Degraw Street between 3rd and 4th Avenues) located in the heart of Gowanus. We have served the local fitness community for nearly 10 years, growing from grassroots park-based workouts to our current location, which has two spaces with a total footprint of over 11,000 square feet. In addition to our spacious facility, we also have brand new locker rooms with showers, towel service, and bath products available for your convenience.

Pricing
Drop-In: $25
5-Class Card: $100
Monthly Unlimited (2x per week): $125

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Yesterday’s Whiteboard: Back Squat / Front Squat | Toes-to-Bars, Deadlifts, Box Jumps
Benefits of a Lunch Hour Walk NY Times
Murph in Space BarBend