Partner WOD

With one partner working at a time, partners alternate full rounds in this workout to complete 10 total rounds for time of:
8 Hang Squat Clean Thrusters 135/95
270m Run or 300m Row
First partner completes a full round, then second partner starts on the Hang Squat Clean Thrusters when they finish the run or row.

Post time and Rx to comments. 

Griselle O. and Jason M. were all matchy on Wednesday night. Get it? Because their shirts match and also it’s called a rugby match. I’m sorry

Interested in Working Among CFSBKers at a Part-Time Workspace?

Brooklyn Creative League offers part-time workspace to independent workers, creative freelancers, entrepreneurs, and small-shop companies across Brooklyn and NYC. Several CFSBKers, including Richard G., Rob U., and Joe M., work there and can attest to the great environment. Get the details about availability and amenities over at brooklyncreativeleague.com.

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Yesterday’s Whiteboard: Rest Day
What I Paid To Be A Division I Athlete Vice 
13-Year-Old Maryana Naumova Benches 240lbs Raw YouTube 

More photos from the Community Potluck, including the aftermath of this one, are now up on our Flickr account. Check ’em out! 

This Week at CFSBK in Review

1. In our continuing Iron Maidens of CFSBK series, we heard from Jenna J. and Worm. We’re a little over 3 weeks from The Iron Maidens Raw Open, and we just hit 81% of our fundraising goal. We need your help to reach it! Can we make it past 100% by next Friday? Hell yeah we can. Go here to donate to your favorite lifter’s (or lifters’) campaign(s). 

2. Also, over at the Iron Maidens main site, Coach Margie wrote a very useful post about weight class considerations for those competing. Not competing but interested in volunteering on the day of the meet? We are still in need of spotters and plate loaders. Please fill out this form if you can help out.

3. Coaches Chris and Jess Fox threw down in front of the Eiffel Tower. It’s okay to take a break once in a while, guys. 

4. Coaches McDowell and Noah traveled to Arizona for James FitzGerald’s OPEX seminar and are looking for volunteers to do a free consultation. 

5. We gave you a rundown of all the recent gymprovements we’ve made at 597 and 608. What else what you like to see?

6. There are just 13 days until the annoucement of CrossFit Open Workout 16.1. Holy crud! Have you registered for the Open yet? Here’s why you should. 

7. The fourth LFPB Q&A Info Session, “Adjusting Nutrition to Meet Your Goals,” will happen Thursday, February 18th at 6:30pm. 
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Yesterday’s Whiteboard: Snatch | Row, Power Snatch, Burpees
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Power Snatch

Power Snatch:
Take 12 minutes to warm up to a Power Snatch slightly above your work weight for the metcon. Everything about the Power Snatch should look exactly like the full Snatch with the exception of the receiving position. Don’t default to sloppy mechanics.
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For Time: 
1000m Row
30 Power Snatches 135/95
50 Burpees Over The Bar 
Don’t sandbag the row here. Stay at a pace that allows you to come off feeling fresh. The Power Snatches should be a medium heavy load for you, so scale as necessary. If you can organize sets of 2-5 touch-and-go Power Snatches, then try to stay with that. Otherwise, singles with quick resets can keep you moving through. Burpees over the bar suck, we know. Full extension is not required and these are not bar facing. Set a pace that keeps you moving, and don’t take any long breaks. If you have a little bit left in the tank, then sprint for the last 10 reps.  

Worm driving to the top of a Thruster

• The fourth LFPB Q&A Info Session, “Adjusting Nutrition to Meet Your Goals,” is next Thursday, February 18th at 6:30pm.
  
• Interested in volunteering for Iron Maidens? We are still in need of spotters and plate loaders.  Please fill out this form if you can help out. Thanks!

The Iron Maidens of CFSBK: Sara Widman

The Iron Maidens Raw Open is less than 4 weeks away. Leading up to the event, we’ll be posting brief interviews with CFSBK lifters to help you get to know our team and give you a sense of what these women are doing to prepare. This year, through competitors’ fundraising efforts, Iron Maidens will create the inaugural annual Iron Maidens Stay Strong Scholarship. Our goal is to raise $20,000 to pay for 70% of college tuition for 10 women in the College Prep program at the Bronx-based Grace Outreach. Right now we’re at $15,550 donated, and we need your help to reach the finish line! You can donate to a lifters’ campaign by going here.

Worrrrrrm! (Did you know she’s had that nickname since summer camp?) What’s your favorite powerlift? 

I have to say, my favorite is definitely the Deadlift. The fact that I can lift well over 200 pounds makes me feel fierce. If my back is strong and my core is tight, I can safely lift 2 times my body weight, and that is amazing.

What’s your motivation for competing in Iron Maidens?

My main motivation is the comradery. I’ve competed in Iron Maidens for the past 3 years, and each time I am amazed by the amount of praise everyone gives to one other. Everyone is clearly respected and encouraged, no matter what her size or skill level. As a young woman growing up in Long Island, New York, I saw a lot of women around me working out to lose weight. They were always talking about the number on the scale, and they seemed to think of success as being skinny. At CFSBK, and more specifically at Iron Maidens, women clearly workout to get strong. For men strength is important, but for women, I believe it is a must. Feeling strong on the outside makes me feel strong on the inside and enables me to face all of the things in my life that are difficult. 

Any advice for first-time competitors? 

My advice is to just come and experience it. You will have so much fun, and really I think that’s the most important part—to have fun! 
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Yesterday’s Whiteboard: Open Workout 15.4
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Open Workout 15.4

Complete as many reps as possible in 8 minutes of:
3 Handstand Push-Ups 
3 Cleans 185/125 
6 Handstand Push-Ups 
3 Cleans 185/125 
9 Handstand Push-Ups 
3 Cleans 185/125 
12 Handstand Push-Ups 
6 Cleans 185/125
15 Handstand Push-Ups 
6 Cleans 185/125
18 Handstand Push-Ups
6 Cleans 185/125
21 Handstand Push-Ups 
9 Cleans 185/125
Etc., adding 3 reps to the Handstand Push-Ups each round, and 3 reps to the Clean every 3 rounds.

The Cleans can be performed in any way. Prior to starting you will need to establish the foot line for your Handstand Push-Up. Stand facing the wall with your feet at hip width and your toes touching the wall. While standing tall, reach your hands over your head with your elbows straight, shoulders extended and your thumbs touching. From here, mark the height of your wrists, then measure down 3 inches and create a line on the wall. Mark your line with a permanent marker, chalk or tape. Judges may restore the line between rounds as needed. Each Handstand Push-Up begins and ends with the heels in contact with the wall and above the pre-marked line. The athlete may place their hands however they choose, as long as their heels are above the line.

Evan and Michelle at the Community Potluck this past Saturday. Pics from the Potluck are now up on Flickr! 

• Are you on the list to get our newsletter? You can sign up using the widget to the right, just above the link to CrossFit Journal. Don’t miss out on important news and events!

Gymprovements! 

Here are some recent additions to our equipment arsenal! 

• 3 new 10kg/22lb barbells for 608
• 6 Pairs of 15lb bumper plates for 608
• We ordered a new set of six 20″ and six 16″ stackable plyo boxes like the ones we have in 597 to replace the ones in 608 that stick together and make you say swear words. 
• 10 beaded jump ropes. These are a heavier than our speed ropes and make even Single-Unders feel harder.
• We put pop pins in the Crossover Symmetry stations in 608 so that they can be placed in any available rack instead of whichever ones happen to have the grey straps on them.
• We replaced the Assault Bike monitor since the last one was glitchy and kept resetting.
• We ordered 3 new back lit Concept2 PM5 rowing machine monitors.

What equipment would you like to see or see more of at CFSBK? Tell us in the comments!
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Yesterday’s Whiteboard: Rest Day
Brooke Wells Does Grace Scaled Up to 155lbs in 3:18 YouTube
We Are Hopelessly Hooked The New York Review of Books 

Noah and McDowell with James FitzGerald at the OPEX seminar

Coaches Noah and McDowell Go West!

While CFSBK hunkered down under the gale of Snowstorm Jonas a few weeks ago, Coaches Noah and McDowell traveled to Scottsdale, Arizona to absorb a storm of knowledge from veteran athlete, coach, and educator James “OPT” FitzGerald.

FitzGerald has been a name to know in CrossFit since the early days, when his posted scores and times on the CrossFit main site were consistently top 5 worldwide. Already a veteran trainer, “OPT,” (his forum handle and the original name of his business) went on to win the first CrossFit Games, and has since trained 50 Games athletes,over 500 Regionals athletes, and countless people looking for science-based, individually tailored training under the aegis of his new coaching company Optimum Performance Experience (OPEX).

Noah and McDowell have been working towards becoming OPEX Associate Coaches since October. Having already completed their Assessment and Program Design modules online, in Arizona they completed their Life Coaching and Nutrition modules live and hope to share their experiences and insight with the CFSBK community.

To that end, Noah and McDowell are looking for 6 brave souls to volunteer for a free consultation, which will look to help optimize lifestyle and nutrition factors to better support progress and performance in the gym. The initial consultation will be 45 minutes long and will be followed with bi-weekly scheduled check-ins for 3 months. They are looking for people with a mixture of fitness levels, dietary styles, and lifestyles and will make selections accordingly. Fill out this survey if you are interested! 

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Yesterday’s Whiteboard: “Morrison”
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