Open Workout 16.2

Within 4 Minutes:
25 Toes-to-Bars
50 Double-Unders
15 Squat Cleans 135/85

Within 8 Minutes:
25 Toes-to-Bars
50 Double-Unders
13 Squat Cleans 185/115

Within 12 Minutes:
25 Toes-to-Bars
50 Double-Unders
11 Squat Cleans 225/145

Within 16 Minutes:
25 Toes-to-Bars
50 Double-Unders
9 Squat Cleans 275/175

Within 20 Minutes:
25 Toes-to-Bars
50 Double-Unders
7 Squat Cleans 315/205

If you complete the 7 Cleans at the final weight, your score is your time at the completion of the last rep. Otherwise your score is your reps completed within the time cap that you run in to.

Note: For folks not doing the Open, we will offer a scaled version of 16.2.

Post time or reps and Rx to comments.

CFSBK OG Bethany E. making her final Squat attempt during yesterday’s AM Session of Iron Maidens

• Schedule Change: We are offering extended Open Gym hours today from 4 to 8pm. Come get your 16.2 on!

The Iron Maidens Raw Open: Thank You and Results

Thanks to all who competed, donated, and came out to cheer yesterday. The 2016 Iron Maidens Raw Open was an enormous success, thanks in no small part to our wonderful, supportive community. Congrats to Margie and Danae on organizing a first-class event, and many thanks to our volunteers, judges, and front desk staff for keeping everything running smoothly.

Iron Maidens competitors raised $29,209 to fund the Stay Strong Scholarship, which will send 12 women from Grace Outreach to college for one year. This far surpasses our original fundraising goal of $20,000.

Iron Maidens would like to thank our generous sponsors: Cafe Grumpy; lululemon; Left Bank restaurant; Sara June Salon; Twig Terrarium; Liddabit Sweets; Pure Pharma; Threes Brewing; Fleishers; Grand Army Bar; Ample Hills Creamery; Sheep Station; Exit 9, and SlantShack Jerky.

We’ve listed the top three lifters in each weight class below. You can find the full results here.

Lifter/Raw Total:

123lbs
1. Nicole Ashley: 572.50
2. Robin Figelman: 525.50
3. Mandy Moreno: 547.50

132lbs
1. Katie Harper: 635.00
2. Judith Mirbach: 620.00
3. Beth Zehe: 615.00

148lbs
1. Charlie Nagle: 772.50
2. Kayleigh Rose: 710.00
3. Tracy Dougherty: 670.00

165lbs
1. Serene Khader: 820.00
2. Stella Zawistowski: 677.50
3. Doreen Rigoglioso: 572.50

165+
1. Sherine Marcelle: 845.00
2. Morit Sommers: 840.00
3. Tracy McIntosh: 805.00

Wilks Score
1. Sherine Marcelle: 362.13
1. Charlie Nagel: 362.13
2. Serene Khader: 355.43

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16.2 Strategy and Tips Outlaw Way
Double-Under Issues? WODprep

3 Partner Chipper:
1/3 Mile Run
40 Dumbbell Power Snatches
40 Wall Ball Shots 20lb,10’/14lb,9′
40 Burpee Box Jumps
1/3 Mile Run

At the call of “3-2-1 Go” the first athlete will start off on the run, when they return they may move onto the Dumbbell Snatches and continue to move through the workout. The second athlete can begin the workout once the first athlete returns from the run. They will not be able to advance to the next station until the athlete who started before has completed all the reps in following station. The workout continues in this fashion with the third athlete and is finished when everyone has completed all the stations.

Post time and Rx to comments.

Cool down:
Check out the awesomeness that is the Iron Maidens Raw Open!!

*Today’s workout was modified from yesterday’s rest day post.

The Iron Maidens Raw Open

The Iron Maidens Raw Open, one of our most anticipated events of the year, is finally here! We’ll be hosting our second-annual women-only powerlifting meet at the gym today from 9am to 7pm. This meet will be running out of 597, and the platforms in 608 will be used as a warm-up area for the competitors. Here’s the event schedule:

9:00am – AM Session begins
2:15pm – Awards ceremony for AM Session
2:30pm  – PM Session begins
7:00pm – Awards ceremony for PM Session

We will still be running group classes in the remaining space at 608; however, today’s Yoga for Athletes, Active Recovery, and Open Gym (2-4pm) classes are cancelled. Please check into group class and store all of your personal belongings at 608.

For folks doing the Open, 16.2 is programmed for Sunday’s classes. We will also be offering extended Open Gym hours tomorrow from 4 to 8pm!

As you probably know, Iron Maidens competitors have been raising money to fund the Iron Maidens Stay Strong Scholarship, which will help to send 10 women from Grace Outreach to college. As of today, we’ve raised $26,241, surpassing our original $20,000 fundraising goal. We’re not finished! The more money we raise, the more women we can help. Every additional $3500 helps 1 woman pay her college tuition for 1 year. If you haven’t donated yet please consider giving just $5 to support women staying strong through college. And help us continue spreading the word about this campaign! Go here to donate to a lifter’s campaign.

There will be food and drink, so come hungry! Cafe Grumpy will set up an espresso bar, Liddabit Sweets will have a table, and Kimchi Taco Truck will be selling delicious food outside. The after-party will go down around the corner at Threes Brewing.

Finally, Iron Maidens would like to thank our generous sponsors: Cafe Grumpy; lululemon; Left Bank restaurant; Sara June Salon; Twig Terrarium; Liddabit Sweets; Pure Pharma; Threes Brewing; Fleishers; Grand Army Bar; Ample Hills Creamery; Sheep Station; Exit 9, and SlantShack Jerky.

We can’t wait to see everyone there!
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The Animals That Sniff Out Tuberculosis, Cancer, and Landmines Pacific Standard
Nicole Carroll’s Tips for Open Workout 16.2 YouTube

These CrossFit Kids are ready for the weekend

This Week at CFSBK in Review

A whole lot happened at the gym this week, and a whole lot more is happening this weekend. You know what we have to do, right? We have to recap!

1. We’ll be hosting our second-annual Iron Maidens Raw Open powerlifting meet at the gym tomorrow from 9am to 7pm. This event will be running out of 597, and the platforms in 608 will be used as a warm-up area for the competitors. We will still be running group classes in the remaining space at 608. We will, however, be cancelling tomorrow’s Yoga for Athletes, Active Recovery, and Open Gym (2-4pm) classes. 

2. We still need a few volunteers to help set up tonight from 6 to 9pm. Please e-mail Coach Margie at Margie [at] CrossFitSouthBrooklyn [dot] com to let her know you’re interested.

3. In the final installment of “The Iron Maidens of CFSBK,” we profiled CFSBK lifter Shawn Campbell. As you probably know, Iron Maidens competitors have been raising money to fund the Iron Maidens Stay Strong Scholarship, which will help to send 10 women from Grace Outreach to college. As of today, we’ve raised $25,786, surpassing our original $20,000 fundraising goal. We’re not finished! The more money we raise, the more women we can help. Every additional $3500 helps 1 woman pay her college tuition for 1 year. If you haven’t donated yet please consider giving just $5 to support women staying strong through college. And help us continue spreading the word about this campaign! Go here to donate to a lifter’s campaign.

4. The Brooklyn Daily Eagle and NY1 both covered Iron Maidens this week.

5. In keeping with the powerlifting theme, new cycles of our 8-week Starting Strength Program are starting soon! Go here to sign up before they sell out!

6. Coach David explained the significance of the coveted black hoodie.

7. Team Your Pace or Mine? came out on top in Week 1 of the CFSBK Open Intramural Team Competition. Check out the rest of the rankings!

8. Open Workout 16.2 was annouced last night. Because Iron Maidens is tomorrow, we’ll be running 16.2 on Sunday.

9. Wondering how you stacked up against your fellow CFSBKers in 16.1? Well, here are a whole lotta leaderboards:

• Overall Leaderboard
• Men’s Leaderboard
• Women’s Leaderboard
• Men’s Masters Leaderboard (40-44)
• Women’s Masters Leaderboard (40-44)
• Men’s Masters Leaderboard (45+)
• Women’s Masters Leaderboard (45+)

(NOTE: There are technically a few divisions between 45 and 60; however, in the latter two, we only had a couple of competitors in each division. We combined everyone 45+ to make it easier to view.)

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The Rio Olympics Is Going to Have a Team Composed of Refugees Quartz

High Hang Clean

1-1-1-1-1

Start at about 60%. Work up to a max for the day. Focus on an aggressive second pull (knees and hips extend, come up onto toes, shrug) and immediately pulling yourself under the bar in the third pull to catch in an active front rack. These should remain relatively light compared to your best Clean or Hang Clean. Increase load if it’s moving well, but you may work to a moderate weight and stay there, focusing on speed under and staying connected to the bar.

Post loads to comments.
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5 RNFT or 20 Minutes:
5-10 Dips
5-10 Pull-Ups
20 Russian Kettlebell Swings

Use today to either develop strict Dip/Pull-Up strength on bars or rings, or to work on your kipping skills if you have some strict Dips/Pull-Ups. Choose a medium-heavy weight on the Kettlebell Swings. Here are two useful videos from Gymnastics WOD:

Kipping Pull-Up Progression
Kipping Dip Progression

Post work to comments.

Sean and KMo share a tender moment on the Reverse Hyper in 608. It’s not just a loveseat! Here’s Kelly Starrett on how to use the Reverse Hyper: Part 1 and Part 2

• NY1 was at CFSBK yesterday morning to preview Iron Maidens and interview some members of our team. Watch the video here—it’s awesome!
• The fifth LFPB Q&A Info Session, “Eyeballing Portion Sizes,” is TONIGHT at 6:30pm.

Everything You Need to Know About Iron Maidens 

This Saturday, March 5th from 9am to 7pm we’ll be hosting our second-annual Iron Maidens Raw Open powerlifting meet. This event will be running out of 597, and the platforms in 608 will be used as a warm-up area for the competitors. We will still be running group classes in the remaining space at 608. We will, however, be cancelling Yoga for Athletes, Active Recovery, and Open Gym (2-4pm) on Saturday.

For people doing the CrossFit Open, 16.2 will be programmed as the “Saturday” workout for Friday’s split classes and will be the group class workout on Sunday.

We will also be offering extended Open Gym hours this Sunday from 4 to 8pm, so you’ll have ample opportunity to complete 16.2!

What else? Well, as you probably know, Iron Maidens competitors have been raising money to fund the Iron Maidens Stay Strong Scholarship, which will help to send 10 women from Grace Outreach to college. As of today, we’ve raised $24,665, surpassing our original $20,000 fundraising goal. We’re not finished! The more money we raise, the more women we can help. Every additional $3500 helps 1 woman pay her college tuition for 1 year. If you haven’t donated yet please consider giving just $5 to support women staying strong through college. And help us continue spreading the word about this campaign! Go here to donate to a lifter’s campaign.

Last, but certainly not least, there will be food and drink, so come hungry! Cafe Grumpy will set up an espresso bar, Liddabit Sweets will have a table, and Kimchi Taco Truck will be selling delicious food outside. The after-party will go down around the corner at Threes Brewing.

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Yesterday’s Whiteboard: Squat | Double-Unders, Deadlifts
Proper High Hang Position CrossFit Invictus
A Simple Way to Spark Creativity Pacific Standard

Squat

Performance
Every Minute on the Minute for 7 Minutes:
1 Paused Back Squat

Warm up to 80-85% and perform 7 paused singles. Pause for a 2 count at rock bottom. Focus on staying active at the bottom and driving the bar explosively to stand. Have a rack mate check depth and call your count.

Fitness
Paused Back Squat
3-3-3

Work up to a heavy triple (in three total work sets). Pause for a 2 count at rock bottom. Focus on staying active at the bottom and driving the bar explosively to stand. Have a rackmate check depth and call your count.

Post loads to comments.
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4 Rounds for Time:
40 Double-Unders
20 Deadlifts 185/125
20 Double-Unders

Rest 3 Minutes between rounds. The Deadlift weight should be light. The goal is to perform them unbroken on the fast end. Scale Double-Unders to about half attempts/makes as necessary. The Doubles should be done within 25-50 seconds.

Post times and Rx to comments.

Jason C. making his first Squat attempt at Sunday’s Starting Strength Program Total

Register Now For Starting Strength Program (formerly known as Strength Cycle)

We all want to get stronger. That’s because we implicitly understand that building strength is the foundation for increasing overall physical capacity. It has been proven again and again that lifting heavy primes our bodies to be more effective and efficient at metabolic conditioning workouts. Strength is the only mode of training that supports everything else we do in the gym and in life. Plus: it’s pretty badass. 

Upcoming Program Times and Dates:
A cycle: Novice, 7pm Mon/Wed and 6pm Fri | Monday March 14th – Friday May 6th
B cycle: Intermediate, 7pm Tues/Thurs and 10am Sun | Tuesday Mar 15th – Sunday May 8th
C cycle: Morning Novice, 6:30am Mon/Wed | Monday March 14th – Wednesday May 4th
D cycle: Continuing Education, 6pm Mon/Wed | Monday March 14th – Wednesday May 4th
E cycle: Late mornining, all levels, 10am Mon/Thurs, co-taught by Coach Margie | Monday March 14th – Thursday May 5th

Each cycle will culminate in a CrossFit Total on Sunday, May 8th.

Class Sizes: Space is limited to 4-8 participants
Class Length: 90 minutes 

Cost: 3x Per Week Cycles:
$300 paid upon registration and then another $300 at the halfway point
Cost: 2xW Cycles:
$200 paid upon registration and then another $200 at the halfway point 

Group Class/Open Gym/Active Recovery/Yoga/Pilates Add-On Option!
This add-on membership allows our 2x/week Starting Strength Program to attend two additional classes per week, outside of the regularly scheduled strength cycle classes. This includes group classes, open gym, and Active Recovery/Yoga/Pilates. 

Price is $100 per four weeks, first bill due at sign-up and second bill ($100) charged automatically to the card on-file four weeks later. Register here!

If anyone is confused as to which cycle they belong in or has any questions, they can contact Jeremy directly at Jeremy [at] CrossFitSouthBrooklyn.com to discuss placement.

CFSBK Open Intramural Team Competition Week 1 Rankings

Open Workout 16.1 was a doozy, gang. When the dust settled, team Your Pace or Mine? came out on top in Week 1. Definitely your pace! When asked to comment on the Walking Lunges, team captain Mike Crumsho responded, “I’m not a role model.”

1. Your Pace or Mine?: 22

2. The Little Lebowski Urban Achievers: 25

3. All Castro Oiled Up: 28

4. Sore Winners: 29

5. It’s My Open and I’ll WOD If I Want To: 31

6. Blue Steel: 35

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Yesterday’s Whiteboard: Rest Day
The Man Who Won’t Let Go The Awl
What Makes Swearing So Damn Satisfying, Anyway? NY Mag