Ring Dips or Close DB Bench Press

Performance
Strict Ring Dips
4 x 6-12 Strict, 1 x Max Reps

No tempo this week but use full a full range of motion and CONTROL. Keep these tight. Perform 4 sets across to 2 reps shy of failure, then 1 max effort set to failure. Kipping is allowed on the max rep set. Rest as needed between sets. Goal is to add total reps each week by increasing the reps on the sets across and/or the max set.

Fitness
Close DB Bench Press
4 x 6-12, 1 x Max Reps

No tempo this week but use a full range of motion and CONTROL. Stay tight and keep elbows in close to mimic the bottom of a dip. Perform 4 sets across to 2 reps shy of failure, then 1 max effort set to failure. Rest as needed between sets. Goal is to go heavier than last week and/or add reps. If you’ve been hanging around 12 reps still, then definitely go heavier.

Post work to comments.
__________________

Performance
3 RFT:
15 Power Cleans 115/80
9 Push Presses 115/80
6 Ring Muscle-Ups

Fitness
3 RFT:
15 Power Cleans 115/80
12 Push Presses 115/80
9 Chest-to-Bar Pull-Ups

Post time and Rx to comments.

The Front Squat: Everybody’s doing it, so you should too! | Photo by Thomas H.

• Todd C. is moving! Come see him off at his going away party this Friday after Open Gym at Three’s (on Douglass). All are invited!
  

My First Powerlifting Meet: The Good, The Bad, and The (Sometimes) Ugly

By Camille Cruz

Editor’s Note: Bethany E., Francesca R., Adele R., and Cam C. recently traveled to the City of Brotherly Love to represent CFSBK in the USA Powerlifting-sanctioned Philadelphia Freedom Championship. Today we’re very pleased to bring you a report from Cam. Enjoy!

If you asked the 16-year-old, non-athletic version of me or the 2.5 years ago version of me, fresh out of a CFSBK Foundations class, that I would be competing in a USAPL meet, they would look at the present version of me as if I had three heads.

Today, a couple of months after Iron Maidens, I competed in my first officially sanctioned powerlifting meet in Philly, and it was quite an experience. I got red-lighted a few times on Squats and Deadlifts for technical rather than physical failure, which I am ok with. I was able to get a number on the board for all my lifts, matched a PR for bench, and hit within 90-95% of my 1-rep maxes on all lifts. I actually would have matched a PR on my 1-RM if it wasn’t for a technical issue, too, so I will take that as a good thing.

While I didn’t hit 100% across the board, go 9 for 9, or place and was frustrated at times (honestly some tears were shed here and there), I had fun, and I don’t regret it ONE BIT!!! I pushed myself physically and emotionally to my limits, and I really need that sometimes. Many great points were made in Coach Fox’s blog article  “Why Compete?”. Please read it! It’s great and super informative.

I plan to use the things I was red-lighted for as a training tool. I know what I need to get better with and what to watch out for with my lifts. It was good to walk away from this meet with this newfound knowledge.

A few things you need to know to for lifting meets (some of you ladies may remember this from Iron Maidens):

1. Have a Plan A and Plan B attempts for your lifts.
2. In the case of Powerlifting meets: LISTEN TO THOSE CUES! Also, be prepared with the numbers of your rack heights. This is where I got thrown off on my first Squat attempt.
4. Get plenty of rest.
5. Bring plenty of snacks and meals!!! There’s a lot of waiting around.
6. Sometimes the stars align and everything feels beautiful with all of your lifts, and sometimes it feels like garbage. That is ok!!! Do not let this to discourage your further training!
7. Have Fun!!

I am going to be honest here (and it’s also a no duh): competing in a meet is SUPER nerve racking. You have factors such as traveling to another state or city, lifting in front of complete strangers at a completely different gym, and being judged by random people whose personalities you don’t know. I know you might be thinking that could make you steer clear of competing at a meet, but as someone who is somewhat a nervous person to begin with, I promise that being pushed out of my comfort zone is not a bad thing by any means.

Thank you to Adele M., Bethany E., and Francesca R. for all the camaraderie through all of this (and congrats on their wins!), Margie and Jeremy for their support and words, and to Michael C. and Michele K. for cheering us on!!! Obviously big, big thanks to CFSBK for your support and kind words for all of us!

__________________
Yesterday’s Whiteboard: Snatch Balance | Squats, Run
Two Hour Marathon: Can It Be Done? NY Times

Ring Dips or Close DB Bench Press

Performance
Strict Ring Dips
4 x 6-12 Strict, 1 x Max Reps

No tempo this week but use full a full range of motion and CONTROL. Keep these tight. Perform 4 sets across to 2 reps shy of failure, then 1 max effort set to failure. Kipping is allowed on the max rep set. Rest as needed between sets. Goal is to add total reps each week by increasing the reps on the sets across and/or the max set.

Fitness
Close DB Bench Press
4 x 6-12, 1 x Max Reps

No tempo this week but use a full range of motion and CONTROL. Stay tight and keep elbows in close to mimic the bottom of a dip. Perform 4 sets across to 2 reps shy of failure, then 1 max effort set to failure. Rest as needed between sets. Goal is to go heavier than last week and/or add reps. If you’ve been hanging around 12 reps still, then definitely go heavier.

Post work to comments.
Exposure 7 of 8
__________________

Performance
3 RFT:
15 Power Cleans 115/80
9 Push Presses 115/80
6 Ring Muscle-Ups

Fitness
3 RFT:
15 Power Cleans 115/80
12 Push Presses 115/80
9 Chest-to-Bar Pull-Ups

Post time and Rx to comments.

The Front Squat: Everybody’s doing it, so you should too! | Photo by Thomas H.

• Todd C. is moving! Come see him off at his going away party this Friday after Open Gym at Three’s (on Douglass). All are invited!
  

My First Powerlifting Meet: The Good, The Bad, and The (Sometimes) Ugly

By Camille Cruz

Editor’s Note: Bethany E., Francesca R., Adele R., and Cam C. recently traveled to the City of Brotherly Love to represent CFSBK in the USA Powerlifting-sanctioned Philadelphia Freedom Championship. Today we’re very pleased to bring you a report from Cam. Enjoy!

If you told the 16-year-old, non-athletic version of me or the 2.5 years ago version of me, fresh out of a CFSBK Foundations class, that I would be competing in a USAPL meet, they would look at the present version of me as if I had three heads.

Today, a couple of months after Iron Maidens, I competed in my first officially sanctioned powerlifting meet in Philly, and it was quite an experience. I got red-lighted a few times on Squats and Deadlifts for technical rather than physical failure, which I am ok with. I was able to get a number on the board for all my lifts, matched a PR for bench, and hit within 90-95% of my 1-rep maxes on all lifts. I actually would have matched a PR on my 1-RM if it wasn’t for a technical issue, too, so I will take that as a good thing.

While I didn’t hit 100% across the board, go 9 for 9, or place and was frustrated at times (honestly some tears were shed here and there), I had fun, and I don’t regret it ONE BIT!!! I pushed myself physically and emotionally to my limits, and I really need that sometimes. Many great points were made in Coach Fox’s blog article  “Why Compete?”. Please read it! It’s great and super informative.

I plan to use the things I was red-lighted for as a training tool. I know what I need to get better with and what to watch out for with my lifts. It was good to walk away from this meet with this newfound knowledge.

A few things you need to know to for lifting meets (some of you ladies may remember this from Iron Maidens):

1. Have a Plan A and Plan B attempts for your lifts.
2. In the case of Powerlifting meets: LISTEN TO THOSE CUES! Also, be prepared with the numbers of your rack heights. This is where I got thrown off on my first Squat attempt.
4. Get plenty of rest.
5. Bring plenty of snacks and meals!!! There’s a lot of waiting around.
6. Sometimes the stars align and everything feels beautiful with all of your lifts, and sometimes it feels like garbage. That is ok!!! Do not let this to discourage your further training!
7. Have Fun!!

I am going to be honest here (and it’s also a no duh): competing in a meet is SUPER nerve racking. You have factors such as traveling to another state or city, lifting in front of complete strangers at a completely different gym, and being judged by random people whose personalities you don’t know. I know you might be thinking that could make you steer clear of competing at a meet, but as someone who is somewhat a nervous person to begin with, I promise that being pushed out of my comfort zone is not a bad thing by any means.

Thank you to Adele M., Bethany E., and Francesca R. for all the camaraderie through all of this (and congrats on their wins!), Margie and Jeremy for their support and words, and to Michael C. and Michele K. for cheering us on!!! Obviously big, big thanks to CFSBK for your support and kind words for all of us!

__________________
Yesterday’s Whiteboard: Snatch Balance | Squats, Run
Two Hour Marathon: Can It Be Done? NY Times

Snatch Balance or Overhead Squat

Performance
Snatch Balance (pause :02 before recovery)
1-1-1-1-1

Work up to a max for the day. Pause for a 2 count at the bottom before recovering. Press-outs are misses. Aim to catch as low as possible on each rep and not higher as the weight gets heavier.

Fitness
Overhead Squat
1-1-1-1-1

Work up to a max for the day. Snatch Push Press or Jerk the bar overhead. Pause with control at the bottom before recovering. Any bend in the elbows is a missed lift. Take your time on the descent and keep the bar balanced over your mid-foot.

Note: Today we’re working on going heavy in the receiving position of a Snatch, aka, the Overhead Squat. If you’re comfortable down there, then perform the Snatch Balance. If not, then remove the dynamism and perform a controlled Overhead Squat instead.

Post loads to comments.
Exposure 6 of 8
__________________

3 Rounds for Time:
550m Run
50 Squats

Post time to comments.

Coaches Margie and Jeremy and TFBAs Cam C., Adele R., Bethany E., and Francesca R. were in Philly yesterday for the USAPL Philadelphia Freedom Championship. We’ll have a full report from Cam tomorrow!

Murph Day 2016: Sign Up Today!

“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.” From here on it will be 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.

There is no charge for the workout, nor will it be deducted from your weekly class limit.

SIGN UP HERE!

__________________
Yesterday’s Whiteboard: Front Squat | Row, DB Push Press, Double-Unders, Sit-Ups
Noah Ohlsen’s 380 lb. Snatch Balance CrossFit
The History and Future of Everything Kurzgesagt
Hillary Clinton Sets Personal Single Rep Squat Record While Watching Bernie Sanders on Gym TV

Front Squat

Performance
3 x 8

Add weight to last week. Use a full range of motion and control.

Fitness
3 x 5 Linear Progression

Add 5-10 lbs to last week.

Post loads to comments.
Exposure 6 of 8
_____________________

A) From 0:00 – 5:00
700m Row for Time

B) From 5:00 – 10:00
3 RFT:
7 each 1-Arm Dumbbell Push Press, as heavy as possible
12 Toes-to-Bars

Go heavy, but the goal is unbroken. Start with your non-dominant arm and do 7 reps before switching sides. Scale Toes-to-Bars to Hanging Leg Raises or Hanging Knee Raises as appropriate.

C) From 10:00 – 15:00
5 RFT:
25 Double-Unders
10 Sit-Ups

Scale Double-Unders to 50 singles or 10-15 attempts/makes as appropriate. The Sit-Ups are unanchored.

Today’s three metcons should be sprints that allow you 1-2 minutes rest in between.

Post times and Rx to comments.

Jake auditions for the artsy sequel to Pumping Iron

• Several CFSBK TFBAs—including Cam C., Bethany E., Francesca R., and Adele R.—are down in Philly today to compete in the USAPL Philadelphia Freedom Championship. Let’s wish them luck and send them lots of love!

Sign Up for Our Seasonal Fish CSA! Discount for Early Birds + Call for Co-coordinator!

Last summer, we brought in a new fish CSA partner and were blown away by the quality and freshness of their fish! Lucky for you, registration is now open for the 2016 season, which runs weekly from June 11 til late fall. We need 6 more people to sign up to make the program go!

Big City Fish Share, now in its fifth season, delivers sustainably caught, never-frozen, super-fresh seafood from Montauk to New York City. You can sign up for a weekly share of either 1 pound or 2 pounds of filleted fish, littleneck clams, or oysters.  Sign up by June 7th, and lock in $16 per pound for the whole season. After June 7th, the price will go back to $17 per pound.

The delivery window will be Saturday mornings, 10am to 12pm, starting June 11. This is a weekly, not monthly, share.

Customers can sign up for 4 deliveries at a time, and can easily place their orders on hold through the website if they go out of town. Any funds left in your account at the end of the season will be returned to you by check. Expect a good variety of fish, including big-eye tuna, squid, founder, fluke, swordfish, black sea bass, bluefish, porgy, and monkfish.

If you are interested in splitting a free share in exchange for volunteering to run the Saturday morning pickup every other week, contact Michele, below.

Any other questions? E-mail bigcityfishshare [at] gmail.com. For general CSA questions, e-mail Michele at mignyc [at] gmail.com.

_____________________
Yesterday’s Whiteboard: Rest Day
West Regional: Emily Abbott CrossFit
When Members Drop an Empty Barbell

In case you missed it: Coach David recently appeared on Mark Rippetoe’s Starting Strength podcast. Rippetoe calls us “the best gym in NYC,” and who are we to argue?

This Week at CFSBK in Review

1. Coach David was also interviewed for a CrossFit Journal article about community building and had lots of interesting stuff to say. Check it out here!

2. Registration for the Subway Series started last week. These events sell out quickly, so sign up now!

3. Sign-ups for Murph Day, one of our biggest community events of the year, opened last week as well. It’s a tough workout, but there will be plenty of scaling options and you’ll be supporting a great cause!

4. Have you signed up for our CSA with Common Hands Farm yet? Today is the last day to sign up and secure your summer/fall veggie supply.

5. But wait, that’s not all! You can also sign up for our seasonal fish CSA with Big City Fish Share!

6. Chris M. recently started a health and nutrition podcast called The Daily Lipid that’s sure to be of interest to CFSBKers. Notes from each show can be found on his blog.

_____________________
Yesterday’s Whiteboard: Power Clean | Power Cleans, Push-Ups
Gut Science FiveThirtyEight
Before Emoji, There Was The Print Shop The Atlantic