Power Clean

Every 90 Seconds for 9 Minutes (7 Rounds):
3 Touch-and-Go Power Cleans

Work up to a max set of 3 for the day. Focus on pulling yourself down into a solid power receiving position and not splaying feet wide. The goal is to practice cycling heavier touch-and-go reps. But if you fall apart trying to recover your hook grip at the hips, then bail and quickly reset instead. 

Post loads to comments.
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AMRAP 5 Minutes: 
Wall Balls 20/10, 14/9

Rest 5 Minutes

AMRAP 5 Minutes: 
Ring Muscle-Ups

There are two options if you don’t have Ring Muscle-Ups: 1) If you’re close, then spend 5 minutes on a few attempts 2) If you’re not close (don’t have multiple Chest-to-Bar Pull-Ups and multiple Ring-Dips), then perform 12-20 reps of Leg-Assisted Muscle-Ups on the low rings. 

Post reps and Rx to comments.

Last March, Neal P. suffered a devestating knee injury while jumping on a trampoline (no joke, those things are dangerous). He tore his ACL, PCL, MCL, and patellar tendon. Post-surgery and post-physical therapy, he’s been working with Coach McDowell to regain his strength. Here’s Neal, finally at the point where he can squat some weight below parallel. It’s been a long road, but he’s slowly regaining his knee joint function. Keep on truckin’, Neal! Give him a high five next time you see him at the gym. 

• Schedule Changes: 11am Active Recovery and 2pm Anti-Gravity are cancelled. 

Catching Up with the CFSBK Classifieds 

Did you know that we offer a classifieds section of the website for our members? Well, we do! Here are a few examples of goods and services up for grabs at the moment: 

• Actually, there are no goods. It looks like all of the goods that are currently posted have been sold. Get on there and post some more! CFSBK members have advertised everything from juicers to furniture to cars (no poisonous snakes, please).
• Looking for a nanny? Keith W.‘s good friends highly recommend theirs!
• Leah S. is available to tutor children ages 5 to 13 in math and reading. 

We hope you’ll take advantage of this fun feature. Many people have found roommates there. Why deal with Craigslist when you can live with your workout partner?
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Yesterday’s Whiteboard: Squat | Partner WOD
Zoe Pablo Smith Cleaning 282lbs Hook Grip 
Renting Vs. Owning a Home

Back Squat/Front Squat

Performance
Back Squat 80% x 8-12 x 2, Front Squat 80% x 8-12 x 2
Leave 2 reps in the tank. Be mindful of maintaining good positions and not devolving into bad form for the sake of an extra rep or two.

Fitness
Back Squat 2 x 5, Front Squat 2 x 5
Load is 90% of what you used on Wednesday. 

Post loads to comments.
Exposure 14 of 16.  
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Michael F. discusses proper Deadlift positioning with Coach Whit

Alex B. and Grace R. making those Dislocates look good. Today is Grace’s last day at the gym! We’ll miss you, Grace

• WEEKEND SCHEDULE UPDATES: Saturday’s 10am Yoga for Athletes class is cancelled, as is Sunday’s 11am Active Recovery class. You can still get your AR fix on Saturday at 11am!  
• KMo has another foster kitten who’s ready for adoption! Phoebe and her siblings will be at an adoption event tomorrow from 12 to 4:30pm at the Unleashed in Park Slope (81 7th Avenue). Come by and meet them if you are looking for your new forever friend(s).  

This Week at CFSBK in Review

So much is happening at the gym right now! Get your notebooks, calendars, iPhones, dayplanners, clay tablets, Palm Pilots, or other whatsits ready. 

1. Asha Banker is our January 2016 Athlete of the Month. Congrats again, Asha!

2. Iron Maidens! Have you started fundraising for the Iron Maidens Stay Strong Scholarship yet? Don’t delay! Sign up through Crowdrise here, and ask all of your CFSBK lifting buddies to donate. Also, keep your eyes peeled for a new Iron Maidens feature starting on the blog next week.  

3. Scroll down the page a little. See that countdown thingy? It says there are just 27 days until the annoucement of CrossFit Open Workout 16.1! Have you registered yet? There will be Rx’d and scaled versions of each workout, so you can only help CFSBK’s team by signing up. Even if you do one rep for one of the WODs, it won’t bring the team down. We just want you to join us! Why should you register? We’re glad you asked!  

4. In the return of the Behind the Desk series, we profiled Greg C. What is a “Daler,” anyway, Greg? 

5. Coaches MeLo and K Harpz recapped their weekend competing at Wodapalooza 2016. It’s a fun, inspriational read. Don’t miss it! 

6. The Gowanus Canal Conservancy will be hosting their annual ANTIFREEZE fundraiser tomorrow night at 7pm at Littlefield (right across the street), and CFSBK is one of the Silent Auction donors! The event will gather a wide range of attendees who care deeply about the health and resiliency of the Gowanus waterfront and the surrounding local urban environment. There will be delicious local food, plenty of beer, Silent Auction, and (of course) an excellent DJ. Tickets can be found here. 

7. The third LFPB Q&A Info Session, “How Active Recovery Techniques Aid in Fitness and Body Composition,” will take place next Thursday, February 4th at 6:30pm. 

8. The CFSBK Community Potluck is next Saturday, Febrary 6th at 7pm. Post in the comments of the event page to let us know what you’re bringing. We can’t wait to see you there! 
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Yesterday’s Whiteboard: Snatch | Box Jumps, Dumbbell Powers Snatches
Don’t Distract Me The New York Times 
Mount Prospect Park Atlas Obscura 

Power Snatch

Every Minute on the Minute for 15 Minutes:
1 Power Snatch

Start light and build over the 15 minutes to a max for the day. Press outs are no reps. Be sure to hit reps with good technique before adding weight. 

Post loads to comments.
Exposure 6 of 8. 
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AMRAP 10 Minutes: 
20 Box Jumps 24/20″
20 Alternating Dumbbell Power Snatches

Post rounds and Rx to comments.

Greg C. cranking out the Sumo Deadlift High-Pulls at Fight Gone Bad

• Iron Maidens! Have you started fundraising for the Iron Maidens Stay Strong Scholarship yet? Don’t delay! Sign up through Crowdrise here, and ask all of your CFSBK lifting buddies to donate.
• Do you store your lifting shoes in the closet at 597 or the loft at 608? If so, please make sure they’re marked with your name. Unlabeled shoes will be removed on February 21st. Space is getting tight!

Behind the Desk: Greg C.

You all love the Underneath the Hoodie series and now we’re bringing back the Behind the Desk series, about our beloved and much appreciated Front Desk staff. These CrossFitters take care of the important duties of checking in our members, handling walk-ins, tidying up after classes, and so many other things that it would take forever to list them. They are the glue that holds this gym together.

Last time, it was Chainsaw Charlie. And now (drum roll, please), introducing…

Name (and any nicknames): Gregory James Cohan, Greg, Gregor, Georgie, G.C.O.

Where were you born and where did you grow up: Born and raised in Farmingdale, NY, home of the Farmingdale Dalers. Don’t know what a Daler is? Ya better ask somebody.

How long have you been CrossFitting, and how did you arrive at CFSBK? I’ve been at CFSBK for about a year-and-a-half, but I’ve been CrossFitting for about 2-plus years. I was at a different gym in the neighborhood, where my close friend was coaching, but they cut the CrossFit programing, so I popped into CFSBK and haven’t looked back!

What are you up to when you’re not at 597 Degraw Street? I’m an actor working in film, TV, commercials, voiceover, and theater, and I write and direct some of my own projects. Check me out here! I also work for an amazing start-up company called Seed&Spark, a crowdfunding and distribution platform for truly independent films.

First album that you loved: Stone Temple Pilots, Core.

“Ask me about that time I…” saved my face from being impaled by doing a burpee.

Favorite restaurant or bar in Brooklyn: There are too many to name, but my go-to is Speedy Romeo in Clinton Hill. I love pizza.

Favorite and least favorite lift: I miss Meathead Mondays: Bench and Deadlift. Thrusters are my least favorite, then maybe Squats if Thrusters don’t count as a “lift.”

Any Front Desk PSAs you’d like to share? If you’re a longtime member, talk to new people!  And if you’re new, talk to people to find out how long they’ve been coming! CFSBK is truly a community where all boats rise with the tide. There’s nothing better than a good high-five after a workout. Pro Tip: For the perfect high five every time, just look at the elbow. Look. At. The Elbow.

ANTIFREEZE: The Gowanus Canal Conservancy Fundraiser

The Gowanus Canal Conservancy will be hosting their annual ANTIFREEZE fundraiser at 7pm on January 30 (this Saturday!) at Littlefield (right across the street), and CFSBK is one of the Silent Auction donors! The event will gather a wide range of attendees who care deeply about the health and resiliency of the Gowanus waterfront and the surrounding local urban environment. There will be delicious local food, plenty of beer, Silent Auction, and (of course) an excellent DJ. Tickets can be found here.
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Yesterday’s Whiteboard: Squat | Deadlifts, Ring Push-Ups
Rethinking the Calorie The Atlantic
6 Signs We’re Not Alone in the Universe

Back Squat/Front Squat

Performance
Heavy: Back Squat 87.5% x 2 x 2, Front Squat 87.5% x 2 x 2
Based on 1RM.

Fitness
Back Squat 2×5, Front Squat 2×5
Heavier than last week.

Post loads to comments.
Exposure 13 of 16.
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For Time:
20 Deadlifts 135/95
20 Ring Push-Ups
15 Deadlifts 225/155
15 Ring Push-Ups
10 Deadlifts 315/205
10 Ring Push-Ups

Have the necessary plates nearby to make efficient weight changes. Must use clips. Scale the ascending loads on the Deadlift so that it starts very light and finishes on the heavy side for you. For the Ring Push-Ups, scale volume as necessary or scale degree of difficulty by performing regular or modified Push-Ups.

Post time and Rx to comments.

Brandon R. takes a breath between Thrusters

• Lots of good stuff in the Lost and Found right now. Let’s see… wrist wraps, lifters, gloves, shoes, several cool t-shirts. Claim your stuff before we donate it to CHIPS in two weeks!

Register for the 2016 CrossFit Open!

Registration for the 2016 CrossFit Open went live last week, and there are just 29 days until the annoucement of Open Workout 16.1. Get crackin’! There will be Rx’d and scaled versions of each workout, so you can only help CFSBK’s team by signing up. Even if you do one rep for one of the WODs, it won’t bring the team down. We just want you to join us! Why should you register? We’re glad you asked! 

Join Jacklyn K. For Yoga Tomorrow at 9am

Jaclyn has always had a love for fitness and overall health. She started practicing yoga as her source of recovery both physically and mentally. Her love for yoga drove her to get her first certification in 2007. Since, she has been teaching both Bikram and Vinyasa in the tri-state area. With her extensive study in many lineages of yoga, Jaclyn takes aspects from each creating a flow both challenging and accessible for everyone. 

For Jaclyn, CrossFit and yoga are a brilliant team. She uses her yoga practice not only for added mobility but for strength, focus, and breath work as well.  When Jaclyn works with athletes, she will gear her class around these principles while still keeping things light and fun in the same spirit that a CrossFit class has. Whether you’re a seasoned practitioner or brand new to a yoga mat, Jaclyn will offer plenty of options so everyone feels challenged yet still comfortable in this Vinyasa flow class. 

When: Thursdays at 9am
Cost: Free as part of our Unlimited Membership option, or counts as one of your regular group classes
Scheduling Note: Jaclyn’s Yoga class will be cancelled next Thursday, February 4th and all Thursdays in March

Gym Etiquette Tip of the Week: Put Your Stuff Away!

Art by Jen Murray

From kettlebells (like this poor guy) to barbells to bumps to bands to all of our cool mobility toys, everything has its place on Captain Osorio’s ship, the S.S. South Brooklyn. We love that you take advantage of all this equipment. Please return it to its proper home so that someone else can use it next! 
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Yesterday’s Whiteboard: Rest Day
Take Out Your Rage On The Rowing Machine Deadspin
The Life, Death, and Rebirth of “New York’s Coffee Cup” Anthora Hopes&Fears