Performance

3 Rounds For Max Reps:
1 Minute Dumbbell Hang Power Snatches (alternate hands each rep)
1 Minute Toes to Bars
1 Minute Burpees
1 Minute Rest

Go heavy on the Dumbbell Snatch
You can go strict or kipping on the Toes to Bars.
Burpees have strict push-ups, try to jump about 6″
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Fitness

3 Rounds For Max Reps:
1 Minute Dumbbell Hang Power Snatches (alternate hands each rep)
1 Minute Laying Knee Tucks or WTD Sit-Ups
1 Minute Burpees
1 Minute Rest

Use a medium/light weight if you do weighted sit-ups. You should be able to keep moving for the majority of the minute. If sit-ups are difficult already, don’t load. For your Burpees, hold the tall plank position for a 1 count and try to get about 6″ of air on the jump.

Post total reps to comments.

David Charbonneau and Josh Martinez during the final heat from this weekend

Happy Birthday, Jon S!

Shoulder Disfunction, Where to start?

A lot of shoulder dysfunction has its roots in poor posture.  If you walk around all day with your shoulders internally rotated and your head pushed forward, chances are that your thoracic spine and scapula (upper back area) have become somewhat “frozen”.  The problem with this is that when you go lift a weight overhead, do a push-up or try to snatch, certain joint positions won’t be available to your body so other areas will have to compensate to finish the job.  Watch this short video to see a very basic overview of how some of your bones are supposed to move when your arms go overhead.  You can see that the scapula, clavicle and humerus all share responsiblity to finish the job.  The video doesnt account for the contributions of the Thoracic and Cervical spine, but just know they play an important role too. If the imbalances and tightness iin the soft tissues surrounding these bones arent addressed inflammtion and pain may become present. Over time long term injury and disfunction may eventually result.  So what do do about it?  Start with these simple MWODs below and see if you cant begin to break up some of your gnarly restrictions. Watch each one and give them a shot pre-workout.  See if you can’t get into better positions or “cool off” some existing inflammation.

Shoulder: What to Fix First
Pain Ball: Calling All Shoulders
Darth Shoulder
Death By Desk
The Neck of a Desk Warrior Poet

Remaining Crush Week Teaser

Crush week started last Sunday with “Tabata Something Else” and will continue through this upcoming Sunday. Here are some hints at what’s coming up this week. 

Thursday: A heavy barbell and a sea of double unders
Saturday: A Benchmark “Girl” with a twist
Sunday: The “biggest sister” of a workout we did 2 different versions of this cycle

Any guesses?
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Ali Mcweeny Is Stronger Than That 70’s Big

Ron W Will Eat Your Face

• Happy Belated Birthdays to Jen S and Andrew M!
• The CFSBK Book Club meeting is this Sunday at Pacific Standard.  If you read the book, we just posted up the discussion questions in the Event Page. There is still time to read the book if you’re a fast reader! All are welcome to attend.

Pop-Up Museum of Queer History

CrossFit OG and CFSBKer Davi C wants you to check out the Pop-Up Museum of Queer History! Davi says, “We’re so thrilled to present this totally grassroots awesome exploration of queer art and history in SoHo!” Come one, come all!!!

What’s That Reebok Link Over Yonder?

You may have noticed a Reebok link over in the right corner of the website.  We were recently contacted by Reebok and asked to be one of their “Key Partners”.  Basically, they choose 10 affiliates in each region to send free stuff to twice a month.  If we like what they send us, we can wear it, if not- no sweat.  They also sent us a banner if we wanted to put it up and asked us to put a link on the website.  If you decide that you want to purchase something from Reebok, please use that link as the gym gets 20% of the transaction! Is it a decent deal? We think so. Have we sold out? YOU DECIDE.

Movie Night this weekend!

CFSBK will be showing a double feature at the gym on Saturday, August 18th.  For this first round, our movies will be:

“Star Wars: Episode IV” and “Pumping Iron”

This is a free event for all CFSBK members including friends and family.  We’ll start Star Wars at 7:00pm and then Pumping Iron at 9:15pm.  You’re welcome to stay for both or just come for one if you’d like.  CFSBK will provide adult beverages and everyone is welcome to bring snacks or food if they’d like however nothing is expected. Post-movie “Pose Offs” and PVC light saber battle are encouraged.

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Muscle Ups at 10,000 ft CrossFit Journal
“Nasty Girls”  The video that led countless people to check out what CrossFit was all about..
Going, Going, GONE. It all started with a handful of chips Robb Wolf
Jill Bolte Taylor’s stroke of insight TED Talks

For Time:
Row 1000m
Rest 2:00
30 Clean and Jerks, 135/95

If you haven’t developed a sound technical base with the clean and jerk, perform a Deadlift, Hang Power Clean and Push Press instead.

Post Rx, 1K time, Grace Time and total time to comments.

In The Eye Of The Storm

CFSBK would like to wish Matt H and his family the best of luck as they move to West Hollywood to start a new chapter in their lives. (complete with a front yard, back yard and swimming pool!)

Congratulations to the CFSBK Pub Quiz Team, “Supple Leopard” on their 2nd place finish at yesterday’s play off round.  However the bracket they were in was competing against the team who got first place, so team SL’s season is officially over.  Goodnight sweet prince..

235 Photos

The Subway Series event photo set from this weekend has been updated and now contains 235 photos. Go re-live all the guts and glory from Saturday!  Big thanks to Asta and Dan for doing such an amazing job capturing the event.

Wine Wasting

There are currently 2 slots left for the CFSBK Wine Wasting with Brian Scott. For more details, see below:

Date: Saturday, August 25th
Time: 7pm till the wine runs out!
Cost: $25pp to cover wines and a Paleo snack to share.

If you have ever seen nywineguy on the white board – this is him.  Brian has been a Certified Sommelier within the Court of Master Sommeliers since 2008 and is currently the NY/NJ/Penn Manger for The Hess Collection Winery.  He has worked in all aspects of the wine industry from production to restaurants and stores to distribution and now represents one of the top family wine companies in the US.  Brian has been teaching about wine and training service staffs since 1995 and is also President of bottlejunction.com; a website dedicated to connecting small wineries and distributors.
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Behind The Scenes At The CrossFit Games: Camp Pendleton (40 Minutes) Free CrossFit Journal

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps completed to comments.

The Black Sea!

• Big thanks to photogs Asta and Dan for shooting the event. To see the full album, click here.
• Another huge thanks to everyone who came out to Coach Margie’s going away party. (which is still going on as of posting time)  It was great to see so many familiar faces at The Rock Shop!

Congrats Team CFSBK

Team SBK finished with a 4th place finish at yesterday’s event. Below are the top 3 male and female score reports from our gym.  Great work to everyone who participated and a HUGE thank you to the organizers, volunteers and spectators for helping run a great event.

Females:
1. Jessica Fox  178 Reps
2. Melissa Loranger  175 Reps
3. Ellie Myers  174 Reps

Males:
1. Josh Martinez  201 Reps
2. Joe Oneil  197 Reps
3. McDowell Myers  193 Reps
3. Christian Reiss  193 Reps

Zen and the Art of Crush Week!

In traditional meditative disciplines you aim to cultivate mindfulness in a physically neutral setting. Often the practitioner sits in a comfortable position and tries to bring attention toward their breathing.   In Yoga, we see a more dynamic approach where rhythmic breathing becomes interwoven with a controlled flow through a series of postures .  In both of these instances, the intention is for the pilot to become more tuned into the “now”.  At CrossFit, we achieve something very similar through a very different approach.   During an intimidating lift or difficult conditioning piece you’re forced to deal with the moment at hand. The high discomfort level of what we do takes that moment and amplifies the physical inputs to the point where you can’t help but focus on what’s happening. You know this intuitively and it’s why you get nervous before a 500m erg test or 3 rep max Back Squat attempt.  You know that once you start you’ll be forced to deal with the “now” until it’s all over. Every second gets dragged out and every moment to rest or doubt yourself becomes amplified against what needs to get done.  Take this opportunity to set your intention for the approaching workouts.  Whenever you find yourself deep in the agonizing “now” embrace it and stay on task.  Don’t look around the room to see where everyone else is, don’t check the clock to see how much time has gone by and don’t make excuses to try and avoid what your feeling. Just keep fighting the barbell up or chipping away at reps until you’ve completed the task.  If you lose focus and get derailed, don’t let it mess with your head, just come back pushing harder. Remember, you’re here to get stronger, both physically AND mentally.
Enjoy Crush Week!

Water Damage

Our own Martha Southgate has written an article for the New York Times about African-Americans and swimming, please read the article to learn more about this issue. If folks wanna help, they can support any or all of the organizations named in the article–or teach someone to swim!

Water Damage NY Times

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Die, Ego iOfTheTiger

There are no regularly scheduled classes today while he host the second event in the 2012 CrossFit Subway Series. Come see some of the best local CrossFitters throw down and represent their gyms in the following workout:

“Grannie”

In 10 minutes perform:
50 Double Unders
10 Clean and Jerk 95/55
40 Double Unders
10 Clean and Jerk 115/75
30 Double Unders
10 Clean and Jerk 135/95
20 Double Unders
10 Clean and Jerk 165/115
10 Double Unders
AMRAP Clean and Jerk 185/135

Heats will start at 9am and run until about 11:30am.  All are welcome to spectate.

Kristen H gets ready to Squat