“Diane”

For Time:
21-15-9
Deadlifts 225/155
Handstand Push Ups

This benchmark (and CFSBK Leaderboard) workout is done unbroken on the fast end, with top times world-wide under 2 minutes. Average times, however, creep up into double digits. We’ll have a soft 15 minute cap today, so feel free to make it more of a strength workout and challenge yourself via load on the bar and/or degree of difficulty on the push. The Handstand Push-Ups start and finish with both arms fully extended and both feet touching the wall. Kipping is allowed. Hands must be within 24 inches of the wall and no wider than 36 inches apart. Scale HSPU volume, ROM, or to Box Piked or regular Push-Ups as needed. If you think you might be pushing for the CFSBK Leaderboard, then be sure to let a coach know so that they can verify your performance.

Post time and Rx to comments.

Dave and Dan capturing the essence of Fight Gone Bad

Fight Gone Bad Fundraising Update (T-5 Days!)

We’re at $14,185—so close to our $15,000 fundraising goal for Brooklyn Community Foundation. Can we surpass our goal by the end of the day? Hell yeah we can. Let’s do it, CFSBK!

Did you know that we have been hosting our annual “Fight Gone Bad” charity event since 2008? Our fundraising efforts have benefitted a wide variety of charitable organizations in Brooklyn, with our total amount raised to date exceeding $360,000. Let your friends and family know that you’ll be sweating for one of the best causes around!

Congrats to those teams and individually topping our leaderboards on CrowdRise! Below are our top fundraisers from both the individual and team divisions (as of 6pm on Sunday 10/9):

Top Five Teams:

1. He Man and the Masters of the Universe: $2,865
2. Bring It On Fleek!: $2,005
3. The Gowanus Superfunders: $1,715
4. Posterior Chain Gang: $1,240
5. Victorious Secret: $1,040

Top Five Individuals: 

1. Charles S.: $2,755
2. Jay R.: $1,150
3. Scott M.: $1,080
4. Mike I.: $850
5. Richard G.: $675

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Dan Bailey Vs. “Diane” CrossFit Games
Kristan Clever’s World Record “Diane” CrossFit Games

Power Snatch

1-1-1-1-1

Max effort day. After a few warm up sets, attempt to set a new personal best on the Power Snatch. If you’re very new to the lift, then perform 5 heavy singles instead of a true max effort single. Focus on a strong and aggressive 2nd pull followed by an immediate and equally aggressive 3rd pull under the bar. No press-outs. Footwork should not get too crazy either.

Post loads to comments.
Exposure 8 of 8

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For Time:
20 Power Snatches 155/105
5 Burpees every minute on the minute, starting at 0:00

The Power Snatch can be on the heavy-ish side today. However, you should still be able to do at least 3-5 reps per minute on the slow end.

Post time and Rx to comments.

Coach McDowell helped out with some much-needed barbell TLC this week. We’re in the process of wire brush scubbbing, oiling, and wiping down our whole fleet of barbells!

• Schedule Change: Today’s 2:00pm Anti-Gravity class is cancelled. Coach Ro is out of town for the week, so AG will resume on October 18th.

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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Teach Every Child About Food TED
Weightlifting Technique with Brooke Ence Barbell Up

Front Squat

1-1-1

Max effort day. After a few warm up sets, attempt to set a new personal best on the front squat. For Fitness athletes, start a little heavier than where you squatted 3 reps last week and go from there. For Performance athletes, start around 90% and go from there. If you’re very new to the lift then perform 3-5 heavy singles instead of a true max effort single. We will discuss how to properly bail a Front Squat attempt in class.

Post loads to comments.
Exposure 8 of 8
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3 Rounds for Time:
400m Run
21 Thrusters 75/55
12 Pull-Ups

The barbell should be light today and ideally unbroken. Scale volume or to Jumping Pull-Ups as needed.

Post time and Rx to comments.

Daisy is also happy that it’s Saturday!

• Schedule Change: Tomorrow’s 2pm Anti-Gravity class is cancelled.

Next Sunday: Iron Maiden’s Lift n’ Learn Session

All IM competitors and IM curious are welcome!
October 16, 2016
2-4pm

Press and Negotiating
BYOProgram OR plan to focus on working up to a heavy five on your Overhead Press. Feedback on technique can be provided. Post-lifting, we’re happy to welcome CFSBKer and Starting Strength Cycle alum Karina Totah for a workshop in negotiation skills:

Women don’t ask. Research shows they forego over ½ million dollars in salary over their lifetimes. 

Like lifting, negotiation skills get better with practice. But unlike lifting, success and failure aren’t as black and white in negotiations. Come out to lift, and stay to learn the nuance of negotiation so you can successfully navigate asking for what you need and want.

In this workshop, we’ll cover negotiation framing and prep, do a live practice, and discuss negotiation plans.

Karina Totah’s Middle-Eastern father had her haggling from a young age.  She strengthened her negotiation instinct with more structured training at Yale’s School of Management.  Now she enjoys sharing her knowledge with other women.  By day, Karina is Vice President of Strategic Initiatives at the New York City Housing Authority; by morning, usually at 7am, she’s a CFSBKer.

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Greg Everett’s Olympic Lifting Warm-Up Routine BarBend
Inside the New York Public Library’s Last, Secret Apartments Atlas Obscura

CFSBK socks on fleek! Pick up a pair at the front desk or our online store!

This Week at CFSBK in Review 

1. Coach Whit is out of town for an OPEX seminar this weekend, but tomorrow’s 10:00am Yoga for Athletes is ON with guest instructor Sasha S.

2. We announced our upcoming Pelvic Floor Workshop! Register here!

3. Now that face-melting summer weather is past us, we’ve introduced Around Degraw, a new feature in which we’ll profile small businesses and attractions within walking distance of the gym. This week we told you about Ample Hills Creamery, which is owned by CFSBKers Jackie C. and Brian S.!

4. Last weekend, some intrepid CFSBKers completed Ragnar Wawayanda! Go here to read Packer’s report.

5. As of today, we’re up to $12,640 of our $15,000 fundraising goal for Fight Gone Bad! Can we make it to $13,000 by the end of the day? What about $15,000 by Monday? C’mon gang, let’s do this!

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Yesterday’s Whiteboard: Power Clean | Double-Unders, Power Cleans
Do Superheroes Exist? CrossFit
Scientists Develop New Extra-Sloppy Peach

Power Clean

1-1-1-1-1

Max effort day. After a few warm up sets, attempt to set a new personal best on the Power Clean. If you’re very new to the lift, then perform 5 heavy singles (with rest in between) instead of a true max effort single. Focus on a strong and fast rack delivery where the barbell is pulled onto active shoulders in a mature rack position, not crashing on the chest or collarbones. Footwork should not get too crazy either.

Post loads to comments.
Exposure 8 of 8

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For Time:
20 Power Cleans 185/125
10 Double-Unders every minute on the minute, starting at 0:00

The power clean can be on the heavy-ish side today. However, you should still be able to do at least 3-5 reps per minute on the slow end. The 10 Dubs are (obviously?) meant to be unbroken and should take only a few seconds at the top of each minute. Sub 5 attempts or 30 singles as needed.

Post time and Rx to comments.

Read on to learn more about some intrepid CFSBKers who completed a Ragnar Race!

• Does any of this cool stuff belong to you? Someone lost their bike helmet, a baby lost its bib, someone else lost their rain boots. Really makes you think about the human condition, huh? Oh, sorry!  Anyway, if any of this looks familiar, please claim it at the front desk before we donate it to CHIPS on Monday.

CFSBK at Ragnar Wawayanda

CFSBKers Dan G., Packer D., Eduardo C-G., and Joe M. partnered with intrepid runners Lauren O. and Amos B. last weekend to complete Ragnar Wawayanda, a 24-hour trail running relay race. Running over rocky, mud-slicked trails in the dead of night while dead tired turns out to be equal parts spooky & spiritual. Lauren O. put it best:

“Think of a Ragnar relay as a cross between Murakami’s WHAT I TALK ABOUT WHEN I TALK ABOUT RUNNING, Alice following the mome raths in Disney’s ALICE IN WONDERLAND cartoon, and the Michael-Douglas-in-a-Colombian-mudslide scene from ROMANCING THE STONE. This is the format that finally tricked me into loving running. (The bonfire helped.)”

Thanks to Packer for the report and great job, guys!

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Urban Exploration with Open House New York Gothamist
4 Exercises to Improve Overhead Performance in WODs BarBend