Fitness: 3×3
More heavy triples this week. Add 5-10 lbs to last week.

Performance: 9×2 Dynamic Effort 50% (plus bands) x 2 reps every 30 seconds for 4 minutes
Take 2-3 quick warm up sets to get to work weight (45%) then add bands. Focus on moving the bar fast, and being aggressive at the hips and quads with a tight finish position, no soft knees or hips. Dead start, no touch and go.

1RM Chart
250-325 Red Band
325-400 Blue Band
400+ Green Band

Post loads to comments.
DL e4/6
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4-5 Rounds NFT of:
5ea 1 Arm OH Lunge (heavy)
10 Ring Row, as difficult as possible
12 Side Plank-Ups, hold at top for a 2 count

*For the lunges work contra-laterally. i.e., DB in right hand + left leg forward lunge. The “working” leg in the lunge should be opposite the dumbbell. Sub front rack or hanging for mobility issues.

2012 Reebok CrossFit Games: Pendleton 1 & 2

Habit Formation Check In

Over the last month many of you guys have been working on developing better habits to promote more healthful behaviors. What is one thing that’s been “working” for you throughout the challenge? How did it evolve? Did it replace another behavior? Do you plan on continuing it post-challenge?

Post experiences to comments.
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Using the Sun to Make Music Vice

Snatch Deadlift + Below the knee High Pull + Below the Knee Power Snatch

Post loads to comments.
Snatch e4/6
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2:00 Max reps:
Wall Ball Shots 20lb-10’/14lb-9′
Rest 2:00

2:00 Max Reps
Calories Rowed

Post 3 scores to comments.

Saturday Afternoon at CFSBK: Rope Climbing Clinic, 2K Row with digital display, Gymnastics Class

Functionality and Wall Ball by Greg Glassman

New Equipment

2 New low Wall Ball Targets for the R3 stations
A Pair of 90lb Dumbbells
A Pair of 100lb Dumbbells
3 New Erg Monitors

CFSBK Training Videos

Check out some of these training videos from CFSBK!

Jeremy Goes For A Heavy Single On The Bench Press  David Osorio
Christian Reiss Goes for a 1RM Deadlift David Osorio
Kettlebell, Pull-Up WOD Demo with Josh and McDowell David Osorio
CFSBK Collected Training: V1 David Osorio
Matt Ufford: Fight Gone Bad 2010 Ari Bassin-Hill
David Slow Motion Snatch Malcolm Spittler
David 2 Methods Kipping Muscle Ups Malcolm Spittler
Brian D Clean and Jerks 280lbs
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The importance of Olympic Weightlifting for the “Sport of Fitness” Part 1 Part 2 The Outlaw Way
Low Bar vs. High Bar Back Squat for the purposes of CrossFit Outlaw North
The Power To Change Lives CrossFit

Fitness: 3×5 Across
Add 2-5lbs from last week’s exposure.

Performance: 87.5%x1, 92.5%x1, 97.5%x1
If you’re not feeling 100% today then work a few lighter singles.
Get two spotters if you’re not totally confident in your attempt. One coach and your rack partner.

Post loads to comments.
BSQ e4/6
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4 Rounds, Each for time of:
40 Double Unders
Row 400m

– Rest about 1:1. There is a 20 Minute cap on the entire workout.
– The Doubles or chosen sub should take no more than 1 minute and the row should take no more than 2 minutes, scale accordingly.

Post rounds to comments.

mmmm… Partner Stretch

• Good Luck to Michael R who will be running the Marathon in Florida this Sunday!
• Tonight is Mel’s Rest Day Dinner, have fun all attending! 

Partner Stretch & Thai Massage

Let’s face it: after a workout it’s so much better when someone helps you stretch.  In a Partner Stretch workshop, you and your partner will learn Thai Massage techniques to increase range of motion, mobility & flexibility, decrease soreness, and to just plain ‘ol feel good.  

In these unique Partner Stretch & Thai Massage sessions, you and your partner will experience both giving and receiving bodywork.  You’ll feel relaxed and more connected to each other, get a full body stretch, and have tons of fun.  Plus, now you’ll always have a partner who knows how to give you a fabulous massage!

Date: Saturday, March 23rd
Time: 2:30-4:00pm
Price: $75 per Couple
Space: Limited to 12 couples
Register Here

About Elyse & Sparkes Wellness

Elyse developed Sparkes Wellness to help ignite health in as many people as possible.  She does at home personal training, yoga, and Thai massage in Brooklyn, NY.  Elyse has taught Partner Stretch & Thai Massage workshops at lululemon athletica, international dance events, and New York yoga studios.  She has an ACE certification in personal training, an OM Yoga 200hr RYT, and many certifications in Thai massage.  Elyse is currently continuing her anatomy studies at The Breathing Project with Leslie Kaminoff and Amy Matthews.

Thai Massage certifications include:

• Studied with Thai massage master Pichest Boonthumme, Chiang Mai, Thailand. 2012
  

• Osteo-Thai workshop (fusing Osteopathy with Thai massage) with David Lutt. Chiang Mai, Thailand. 2012

• Chi Nei Tsang (Chinese abdominal massage) with Doris Kolling at the Sunshine School. Chiang Mai, Thailand. 2012

• Advanced Certification in Thai Massage from the Thai Massage Sacred Bodywork Center in NYC, with Ananda Apfelbaum (author of Thai Massage Sacred Bodywork). 2009

Meet Molly Metz

1,434 Unbroken Double Unders in 10 minutes
153 Double Unders in one minute
100 Unbroken Triple Unders
Molly talks jump rope technique and progressions
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Amazing 13-Year-Old Boxing & MMA Prodigy
How Long Does It Take You To Warm-Up? 0-600lb Squat in :30

The Magnificent Mobina!

Metabolism and Me

The ability to lose fat and/or gain muscle is highly variable from person to person. Genetics, eating history, activity level, sleep quality, stress levels all play into an individual’s ability to affect change in themselves. Some people can cut out crap and instantly shed fat. Others can add a little milk to their diet and see phenomenal strength gains. It is a deeply human reaction to always look at the other person and think: “I am eating just like him/her, why the hell can’t I look just like him/her?” In some situations, comparison might be relevant, but with diet it almost never is. And this is where it becomes necessary to be an expert in yourself. Understanding your genes, lifestyle, and eating history is paramount to determining a starting strategy for your goals. From there, you must be willing to experiment. And you must be a good experimenter, ie determine a framework and stick to the framework for a period of time. Assess how you’re doing at the end, and then make (small) adjustments as needed. This will give you actual information about your body’s capacity rather than let your emotions be determinants. If you are feeling stuck in getting towards your goals, make notes on all of the factors mentioned above. Do you have a family history of being overweight? Do you sleep 4 hours a night? Are you chugging coffee and working out 7 times a week? Sounds like genetics and a serious case of inflammation are preventing you from reaching your goals. In this example, simply reducing inflammatory behavior might jumpstart you towards your goals before you even have to make major dietary changes. Take the time, be objective and use all the resources given above to dig around for advice based on your personal situation.

CFSBK Movie Club

On Feb 2nd the CFSBK Movie club will be going to UA Court Street 12 (106 Court Street) around 8 PM to see “Gangster Squad” To join up and get more details as the date approaches, please contact Andrew at andrew.migdail(AT)gmail.com

Matt Katz Wants You To GoRuck Yourself

It’s called the Goruck Challenge – it’s basically an overnight team event where you run around the city with a backpack full of bricks, being led around by a Special Forces trainer and completing challenges as a group. It looks all kinds of awesome and right up our alley. There’s also beer at the end. More info is here: GoRuck Challenge

Andy Puddicombe: All it takes is 10 mindful minutes TED Talks

Fitness: 3×5 Work Sets Across
Add 5lbs to last weeks Push Presses.

Performance: Work up to a heavy 2 rep set on the Push Press
Try and beat last week’s heavy 3.

Post loads to comments.
PP e4/6
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“Quarter Gone Bad”
5 Rounds for reps

135/95 pound Thrusters, 15 seconds
Rest 45 Seconds
50/25 pound Weighted pull-ups, 15 seconds
Rest 45 Seconds
Burpees, 15 seconds
Rest 45 Seconds

Post total reps to comments.
WOD Demo

Janelle’s (now) Famous Paleo Jello Shots

Schedule Change Feedback

So we’re about a month into the reformatted evening class schedule (and the extra 1pm class on Saturday) and we’d like to see what folks think. Please let us know your thoughts on how class times have been working for you and if you’ve got any suggestions. Thanks!

CFSBK Phone Number!

In addition to our awesome new Front Desk, we’ve actully got a phone number you can call us on now. While most of the phone calls will be from people interested in the program, feel free to call if you’ve got a question about class times, a schedule change, something that you left or anything else. If you call during off hours you can leave a VM and our awesome FD Staff will call you back during the next shift. No pranking!

Front Desk
347-83-CFSBK

Desk Hours:
M-Thr 4:30-9:30pm
Sat-Sun 9:00-2:00pm

Suggested Reading

Please read: “What Happened to Downtime? The Extinction of Deep Thinking & Sacred Space” and post thoughts to comments. Do you actively employ any of the 5 mindsets listed as a way to take back that fertile garden of your mind?
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How to Get Big While Doing CrossFit LBEB