Open Workout 16.1

AMRAP 20 Minutes:
25-ft. Overhead Walking Lunge 95/65
8 Bar Facing Burpees
25-ft. Overhead Walking Lunge 95/65
8 Chest-to-Bar Pull-Ups

This workout begins with the barbell resting on the floor near the Pull-Up bar. At the call of “3, 2, 1 … go,” the athlete will pick up the barbell and Lunge with it overhead for 25 feet. They will then perform 8 Burpees, jumping over the barbell on each repetition, before picking the barbell back up and Lunging back in the opposite direction. Once back at the Pull-Up bar, they will perform 8 Chest-to-Bar Pull-Ups, and then will head back to the barbell to begin the next round. Your score will be the total number of repetitions completed before the 20-minute time cap.
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Due to the logistical constraints of 16.1, athletes who are not officially signed up tfor the Open will perform this modified version of 16.1.

AMRAP 20 Minutes:
8 Overhead Plate Lunges
8 Burpees to a Plate
16 Kettlebell Swings 32kg/20kg
8 Burpees to a Plate

Post total reps completed and Rx to comments.

Joe W. and Brian B. doing a test-run of 16.1 | Photo by Thomas H.

• Come watch our Starting Strength program Total tomorrow! Coaches Jeremy and Margie‘s Starting Strengthers will wrap up their eight-week cycle starting at 2:00pm. Lifters will be testing their 1 rep maxes in the Back Squat, Press, and Deadlift. All are welcome to come by, hang out, and do some cheering. Get ready for some massive PRs!
• Coach Nick and his merry band of CFSBK rowers, the CRASH-Beasts, are off to Boston to compete in CRASH-Bs, the world indoor rowing championship event! We’ll have a longer post about the CRASH-Beasts tomorrow, but in the meantime, let’s wish them luck. Break some chains!
• Thanks to everyone who came out to last night’s screening of The Fittest on Earth 2015!

5 Things You Need to Know About the Iron Maidens Raw Open

1. The Iron Maidens Raw Open is next Saturday, March 5th from 9:00am to 7:00pm. 60 competitors  will test their one-rep maxes in a rare, women-only environment of badassery. This year’s lifters range in age from 25-70 and hail from the NYC-metro and tri-state areas. 60 competitors who will test their one rep maxes in a rare, women’s only environment of badassery. The event is completely free and open to the public, so bring your friends!

2. 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 $22,490, surpassing our original $20,000 fundraising goal. Thank you all for your generous contribuitions.

3. But 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. We’ll have a Café Grumpy espresso bar, food vendors, and t-shirts for sale. Feel free to BYOB. Come hang out for a while and cheer for our TFBAs.

5. The after-party is around the corner at Threes Brewing, ya party animals!
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16.1 Strategy and Tips The Outlaw Way

Some partner shoulder prep before an overhead workout. This stretch is great because it uses your body weight to load up your shoulders while your partner helps with thoracic extension

This Week at CFSBK in Review

1. Movie night returns tonight after Open Gym! From 8 to 10:30pm, we’ll be showing Fittest on Earth 2015, a behind-the-scenes documentary about last year’s CrossFit Games, on the big screen. Come watch it with your fellow CFSBKers and other CrossFitters from local affiliates. Go to the event page for more details.

2. In our second-to-last installment of “The Iron Maidens of CFSBK,” we profiled Colleen M. Oh, and we totally shattered our $20,000 fundraising goal. Thank you all for your generous donations, which will send 10 women off to college! If you haven’t donated yet, there’s still plenty of time. Go here to donate to a lifter’s campaign.

3. Looking for a spring powerlifting meet? Look no further than the Starting Strength Challenge at CrossFit Gantry.

4. The CFSBK Open Intramural Competition is underway! A ridiculous proportion of members registered for the Open also signed up for the Intramural Compeition, and we couldn’t be more excited! Go here for team info and competition guidelines.

5. Come watch our Starting Strength program Total on Sunday! Coaches Jeremy and Margie’s Starting Strengthers will wrap up their eight-week cycle starting at 2:00pm. Lifters will be testing their 1 rep maxes in the Back Squat, Press, and Deadlift. All are welcome to come by, hang out, and do some cheering. Get ready for some massive PRs!

6. CrossFit Open Workout 16.1 was annouced last night and is programmed for Saturday (which means today is your first opportunity to do it). Go here for more info!

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Yesterday’s Whiteboard: Power Clean and Jerk | Power Clean, Shoulder-to-Overhead; Toes-to-Bar, Burpees
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Power Clean and Power Jerk

Take 10 minutes to warm up to a bit beyond your work weight for the metcon.

Post loads to comments.
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Metcon A 
15-12-9 Reps for Time:
Power Clean 155/105
Shoulder-to-Overhead 155/105
Feet do not need to move for the Shoulder-to-Overhead (as in the Power Jerk). Anything from a Strict Press to a Split Jerk is acceptable.

Metcon B
Every Minute on the Minute for 10 Minutes:
Even: 10 Toes-to-Bars
Odd: 10 Burpees

Rest 5 Minutes between A and B. Post times and Rx to comments.

Super Karl dialing in his Split Jerk during Open Gym

• Movie night returns this Friday, February 26th! From 8 to 10:30pm (after OG), we’ll be showing Fittest on Earth 2015, a behind-the-scenes documentary about last year’s CrossFit Games, on the big screen. Come watch it with your fellow CFSBKers and other CrossFitters from local affiliates. Go to the event page for more details.
• Come watch our Starting Strength program Total on Sunday! Coaches Jeremy and Margie’s Starting Strengthers will wrap up their eight-week cycle starting at 2:00pm. Lifters will be testing their 1 rep maxes in the Back Squat, Press, and Deadlift. All are welcome to come by, hang out, and do some cheering. Get ready for some massive PRs!
• CrossFit Open Workout 16.1 will be announced tonight at 8:45pm. Go here for more info and the live annoucement! Today is also your last day to register for the Open.
• Schedule Change: Today’s 9am Yoga class with Jaclyn is cancelled.

The CFSBK Open Intramural Team Competiton

This year we had 73 athletes register to participate in our first-ever CFSBK Open Intramural Team Competition out of the 92 total CFSBKers who are part of our collective affiliate team. Color us stoked!

In our inaugural year, we have 6 teams of 12 people. You can see all the teams here. Please read all of the information below to understand how it will all work.

If one of your teammates does not participate in one of the Open Workouts, their score will not be included in the team’s size or in the overall ranking. Team members need to communicate with their captains if they are unable to perform a workout due to travel, illness, injury, or any other reason. Scores not submitted to the CrossFit Games Open site will not be counted as a valid submission.

Schedule
With the exception of Week 2, we will be be programming the Open Workouts as the group class programming on Saturdays. 16.2 will be programmed for Sunday, March 6th because Iron Maidens is the day before.

Stay tuned to the blog and your captains about any other events or updates regarding the Open. If you want to meet up, this Friday the gym is hosting a movie night starting at 8pm. We’ll be screening The Fittest on Earth 2015. All are welcome! There will be free beer!

MAY THE WODs BE IN YOUR FAVOR! 

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Yesterday’s Whiteboard: Deadlift | “Cindy”
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Deadlift

3-3-3-3-3
Work up to a max triple for the day. No failing, no loss of position. Touch-and-Go is permitted.

Post loads to comments.
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“Cindy”

AMRAP 20 Minutes:
5 Pull-Ups
10 Push-Ups
15 Squats
In its best form, this classic triplet is performed unbroken with stamina/cardiovascular capacity being the limiter. For most, it’s either Pull-Up and/or Push-Up capacity that slows us down. If you can perform the reps, then do Cindy as Rx’d. Otherwise, scale the Pull-Ups to Ring-Rows and the Push-Ups to the knees as necessary or reduce the rep scheme to largely keep moving. In 2009, Chris Spealler scored a whopping 38 rounds at the Games, and Gillian Mounsey scored 28. Are you a heavy hitter? This is a CFSBK leaderboard workout. Tell a coach you’re gunning for it so we can keep you in our sights!

Post rounds, reps, and Rx to comments.
Compare to 6.26.14 and 10.31.2014

Look at all those accomplishments! Brad L. PR’d his Snatch at 209lbs. Lauren B. got Kipping Dips. Bryan B. did “Jackie” in 6:03. Latasha B. Back Squatted 307lbs for two sets of two reps. Please write all of your awesome accomplishments and goals on the board. We’d like to make this a recurring feature on the blog!

• Movie night returns this Friday, February 26th! From 8 to 10:30pm (after OG), we’ll be showing Fittest on Earth 2015, a behind-the-scenes documentary about last year’s CrossFit Games, on the big screen. Come watch it with your fellow CFSBKers and other CrossFitters from local affiliates. Go to the event page for more details.
• Schedule Change: Tomorrow’s 9am Yoga class with Jaclyn is cancelled.

Last Chance to Register for the CrossFit Open and Sign Up for Intramurals!

By the time you’ve read this, the Open Workout 16.1 countdown clock to the left will have counted down to just ONE day to go. You know what that means? Yeah, wise guy, it does mean that Dave Castro will announce 16.1 live from NorCal CrossFit tommorrow night. But it also means time is running out to register!

“What Deadlifts with two legs in the morning, four legs in the afternoon, and is swole all day long?” It’s the Traveling Foxes, of course! Legend has it that the Sphinx forgot its famous riddle when confronted with this feat of strength | Photoshop by Cam C.

• Tomorrow is the last day to register for the CFSBK Open Intramural Team Competiton, and Thursday is the last day to register for the CrossFit Open.
• Schedule Changes: 6:30 pm Active Recovery and 7:30 Anti-Gravity are cancelled.

The Starting Strength Challenge at CrossFit Gantry

Looking to compete in another powerlifting meet in the spring? The Starting Strength Challenge will be hosted by Zilber Coaching at CrossFit Gantry (in Long Island City) on April 24th! Three attempts to establish a one-rep max in the Squat, Press, and Deadlift will be judged by Starting Strength Coaches.

Not only will you get to compete against the lifters that attend your local meet, but your results will be compared with the competitors from all FIVE of the other locations nationwide that are holding the same exact meet during the same weekend!

The best male and female lifter from the combined meet, calculated using the Wilks formula, will be awarded with their own York Barbell and other awesome prizes!

You can also register as part of a team. To do so, please indicate your team name in the COMPANY/ORGANIZATION field of the registration page. Your final team roster is due via email by Friday, April 22nd at 11:59pm. Go team CFSBK!

This is a great opportunity to experience a competition, lift some weights, set personal records, and see how you stack up against athletes both locally and in other parts of the country.

Go here to register!

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Yesterday’s Whiteboard: Snatch | Double-Unders, Thrusters
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