Power Clean Metcon

7 Rounds for Time:
15 Wall Balls 20/10, 14/9
10 Chest-to-Bar Pull-Ups
5 Power Cleans 205/135

The barbell should be on the heavy side for today and likely done as singles. Sub regular Pull-Ups, Jumping Chest-to-Bar Pull-Ups, or scale volume as appropriate. Aim to do all the Wall Ball sets unbroken.

Post time and Rx to comments.
Exposure 2 of 8

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4 RNFT:
10 Dumbbell Lying Triceps Extensions
10 V-Ups

Post work to comments.

Scott M. High Pulls his way through Fight Gone Bad 2016 in this great photo by Kate R.

Not For Time, A Primer

By David Osorio

Editor’s Note: It’s been a while since we’ve dipped into the archive, so we thought we’d bring you some essential reading for your Sunday. Ever wonder why we program “Not for Time” work and what the purpose of this work is? Well, Coach David answers those quesions here. And don’t forget that there’s a wealth of material in our CFSBK Articles & Media section. This article was originally posted on 6.27.12.

CFSBK programming often includes “Not For Time” (NFT) assistance work either on top of or instead of traditional CrossFit “For Time” conditioning.  We usually use this method of training 1-3 times per week as a supplement to our primary lifts and conditioning tests.  The value of this work can’t be overstated and in this article we’ll discuss the rational behind NFT work.

“Assistance Work”
Most NFT workouts generally fall under the title “assistance work” because their intention is to help develop the muscle groups and movement patterns used in our primary lifts and WODs.  Sometimes a lagging muscle group might prevent you from properly executing an exercise, especially at load or intensity. For example, if your chest regularly drops when trying to squat heavy, you might benefit from some concentrated low back/hip extension work like good mornings, RDLS, perhaps even heavy kettlebell swings. NFT work is our opportunity to program in different exercises that may not lend themselves well to being timed or performed at maximal weight, but do help you get into better positions when you need it most.

Work on imbalances
NFT work also uses more unilateral (one side at a time) bilateral (alternating sides) and stabilization exercises to promote symmetry and balance.  An imbalance in your pressing strength might not be apparent with a barbell, but it can become comically obvious when working with dumbbells.  Perhaps your imbalance is actually neurological, you know how to “set your back” but proper abdominal bracing strategies still elude you.  A healthy dose of hollow rocks, planks or a variety of other holds can help you identify how to engage and develop different parts of your body.  Mobility work would also fall under this category, if you’ve ever done a workout that included holding a stretch or performing something like an “inchworm” you know we’re sneaking in some active flexibility training.

Same movements, different focus
Sometimes we even will take movements that you regularly see in WODs like push-ups, jumping rope and rowing and take the clock away.  These are great opportunities to troubleshoot the movements themselves and aim for perfection with every rep without the stress of worrying about what your time or load will be. Instead, you can still get a significant stimulus by focusing on whatever you struggle with most about that movement. It could be coordination, range of motion or strength at a particular position in the lift. Whever your case may be, slow down and do it right so you can speed up and do it right later.

The take home message is that the better you can become at a wide variety of exercises and types of workouts, the more well rounded and successful of an athlete you can become.  We hope this gives you some food for thought the next time a NFT workout comes up and what our thought process is behind it.  As always, we’re always experimenting with new concepts and protocols to help you guys and gals achieve get better inside and outside the gym.
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The Power Hour: CrossFit Candor & Adaptive Athletes CrossFit
Master the Muscle-Up Train Heroic
How New York Celebrated Halloween in 1993 Atlas Obscura

Front Squat

Fitness
3 x 5

Warm up and perform 3×5 at 85% of your heavy 5 from last week

Performance
5/3/1 (3 Week):
70% x 3
80% x 3
90% x 3+

These percentages are based on your Training Max (or TM). The final set (the 85% set this week) is done for max reps, stopping 2 shy of failure. The goal is between 8 and 15 reps. If you fail at fewer than 8 reps, then reduce your TM by 10%. If you get to 20 reps, then increase your TM by 10%. Read more about the 5/3/1 here, and use this calculator if you don’t have a true 1RM.

Post loads to comments.
Exposure 2 of 8
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For Time:
60 Burpee Box Jumps 24/20
50/40 Calorie Row
40 Dumbell Push Presses

Rx the Dumbbell Push Presses at 45% of body weight (total, between the dumbbells).

Post time and Rx to comments.

Coach Nick sees you over there, but he’s a little busy at the moment

Register Now for the Pelvic Floor Health Workshop!

Iron Maidens Lift n’ Learn presents:

A Pelvic Floor Health Workshop
November 13, 2016 from 2:00-4:30pm

Do your hips ever feel a little unstable at the bottom of your squat? Are you fastidious about making a trip to the bathroom before that heavy Deadlift… because you learned the hard way? Do you sometimes feel pressure in your pelvis on a max set of 5?

The health of your pelvic floor is part of the equation here! Correct pelvic floor engagement is an essential, but often overlooked component of lifting, and everyday life.

This team taught workshop aims to shed light on what exactly constitutes the pelvic floor, how to strengthen it, and engage it under load. Our goal is to provide you with the tools to cultivate healthy pelvic floor function and prevent dysfunction.

You will walk away with:

• A basic understanding of pelvic floor anatomy
• Exercises you can do at home or as part of your warm-ups to engage and strengthen the pelvic floor, including breathing and bracing techniques
• An understanding of how to apply engagement under load 

This workshop is for women only.
Limited to 25 participants
$75 registration fee

REGISTER HERE

Developed and presented by:

Katie Harper received her Doctorate in Physical Therapy in 2016 and has been a CrossFit coach and personal trainer at CFSBK since March 2015. She is a CrossFit Level 1 trainer, CrossFit Movement and Mobility Trainer, Functional Range Conitioning Mobility Specialist (FRCms), Functional Movement Screen Provider (FMS), Graston Technique Provider, Rocktape Functional Movement Specialist I, and has attended the Proprioceptive Neuromuscular Facilitation I course offered by the Institute of Physical Arts.

Kristin Hoesl has been training clients one on one and in groups in Pilates for over a decade. She specializes in helping athletes access their pelvic floor, and find both stability and mobility through their abdominal core and spine.

For over 30 years, Debbie Parsons has been teaching and studying movement. From a professional dance career to Pilates certification (1994), and continuing through Crossfit Level one and Starting Strength programs, Debbie has been helping clients to move with economy and efficiency.

Margie Lempert has been a coach at CFSBK since 2009, always with a focus on barbell training for women. She founded Iron Maidens Raw Open, an annual all-women powerlifting competition in 2015, teaches small group barbell classes with her husband, and trains individual clients. She is a Starting Strength Coach and CrossFit Level 1 Trainer. 

Melissa Loranger received her Doctorate in Physical Therapy in 2016 and has been a CrossFit coach and personal trainer at CFSBK since April, 2012. She is a CrossFit Level 1 trainer, a Certified Starting Strength Coach and has taken multiple continuing education courses offered by the Institute of Physical Arts, Graston Techniques, LLC, and Rock Tape.

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Yesterday’s Whiteboard: Rest Day
De-stress Training Think Tank
Dogs Can Tell Time with Their Noses NY Mag
 

Photo by Thomas H.

This Week at CFSBK in Review

1. We bid a fond farewell to two of our wonderful members, Pigeon K. and Evan H. Come back and visit us soon, you two!

2. There’s still space in the upcoming Pelvic Floor Health Workshop. Register now!

3. SAVE THE DATE: The 3rd annual Iron Maidens Raw Open will take place on February 18th, 2017. See the event page for more details.

4. We posted another testimonial from our Short Circuit class, this one from Kristin H. Since Foundations is not required to take Short Circuit, it’s a great opportunity to take a class with friends and family!

5. Did Fight Gone Bad whet your appetite for competition? Check out the 2016 Hoboken Winter Challenge! The event will take place on December 3rd, and registration is now open.

6. The annual CFSBK Art Show goes down on November 19th, and we’re still accepting submissions! Check out Wednesday’s post for more details.

7. You like music, right? And, of course, you like Coach Brett. So you should definitely check out Brett’s CD release/listening party on November 11th at Freddy’s Bar.

8. CFSBK made Yelp’s list of the Best 10 Gyms in Brooklyn, coming in at #5 (and the only CrossFit gym on the list). Hurray! If you feel so inclined, you could always “yelp us out” by writing a review. But only if you really love us!

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Yesterday’s Whiteboard: Snatch Metcon
Lifting Weights Could Make You More Intelligent Independent
Watch the Domino Effect of 8,000 Matches Going Up in Flames Atlas Obscura

Snatch Metcon

5 Rounds for Time:
7 Power Snatches 155/105
7 Handstand Push-Ups
14 Pistols, alternating (7ea)

The Power Snatch weight should be on the heavy side of medium. All singles are totally appropriate. Kipping is allowed on the Handstand Push-Ups, as are 1-2 AbMats. Scale to Box-Piked HSPU or regular Push-Ups as appropriate. Pistols can be scaled to Lateral Step-Ups to a high box (the box should place you in a very deep single-leg squat at the bottom). In this case, do all reps on one leg before switching.

Post time and Rx to comments.
Exposure 2 of 8

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5 RNFT:
10 Supinated-Grip Ring Rows
Accumulate 30 seconds in an L-Sit

Post work to comments.