Deadlift

Fitness
Deadlift:
4 x 3

4 sets of 3 reps. Sets Across. 10-20 pounds heavier than last week’s 5s.

Performance 
Pause Deadlift:
3 x 5

Sets across, heavier than week 2. Squeeze the bar from the floor to a point just below the kneecaps while maintaining a consistent back angle. Pause at this spot for :02 before completing the lift at full hip and knee extension.

Post loads to comments.
Exposure 5 of 8

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20 Minutes For Quality:
50 Alternating Foot Steps or 100 Single-Unders
10e Side Plank Powell Raises
2-4 Dead Hang-to-Invert on Rings or Skin The Cats
(Or, try this complex of Skin the Cats + Ring Inversions!)

Post work to comments.

This Friday: Roller Night at Prospect Park!

WHAT: A night of roller disco with your gym buds
WHEN: Friday, April 26th from 7:30 to 10:30pm
WHERE: Dreamland Roller Rink at the Lakeside rink in Prospect Park
WHY: Because it’s fun. Duh!

What else? Guests will be transported into an immersive, retro, roller disco “dreamland” cultivated by world renowned DJs, an MC, hula hoopers, and a red carpet where costumed guests can have their photo taken by a professional photographer.  

Attendees will pay for their own admission (info here), and Dreamland has a bar where drinks can be purchased. Can’t wait to see you there!

NOTE: When we originally announced this event, we said it was happening at Industry City. Thank you to front desker Liz M. for pointing out that Dreamland moved back to the LeFrak Center at Lakeside in Prospect Park this past weekend. See you there!

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Yesterday’s Results Board: “Fight Gone Worse”
A Brief History of Cooties Smithsonian
Austin Malleolo Deadlifted 600 Pounds then Ran a Marathon Morning Chalk Up

“Fight Gone Worse”

5 Rounds for Max Reps:
1 Minute Wall Balls
1 Minute Sumo Deadlift High Pulls
1 Minute Box Jumps
1 Minute Burpees
1 Minute Row
1 Minute Rest

There will be 3 standard scaling options a la Fight Gone Bad for this workout (further scaling will, of course, be available if needed):

Wall Ball: A) 20/10, B) 14/9, C) 10/8
Sumo Deadlift High Pulls: A) 75, B) 55, C) 35
BJ: A) 24, B) 20, C) 16
Burpees: Jump with Push-Up, Step with Push-Up, Step or Jump with No Push-Up
Row: Row, Row, Row
Rest: All athletes may choose to scale up to a techno viking dance party during the rest.

Track total reps per round. Post total reps for all 5 rounds and Rx to comments.
Week 4 of 8

Coach KHarpz at the Mid-Atlantic CrossFit Challenge

Here’s a Coach KHarpz recap of last weekend’s competition:

This past weekend at the Mid-Atlantic CrossFit Challenge was my favorite team competition yet, mostly due to our awesome team dynamic. My team was super smart about strategizing, we practiced together a lot, they were good communicators, and most importantly we laughed CONSTANTLY. There are a lot of factors that go into building a successful team, and the lessons that I took away from this weekend were valuable.

Personally, I couldn’t have been more pumped about my performance. I Power Clean and Jerked 203 lb for a 10 lb PR, handled the Rogue Worm with respect, and was conditioned enough to keep up with my teammates. We made it to the finals, and FINALLY got to put all of my Muscle-Up work to the test in competition. We finished in 10th overall of 40 teams in the Rx division. WooHOO! Looking forward to taking some time off to get stronger, work on my aerobic capacity, and focus on some other hobbies for a bit!

Nice work, Katie! Check out Instagram for more photos from the event.

Stella Z. on Mental Samurai

A note from Stella Z.: “On Tuesday night, April 23rd, I will be appearing as a competitor on the new Fox show, Mental Samurai. The show airs at 9pm and there might be a shot or two of CFSBK in there. Please tune in!”

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Yesterday’s Results Board: Partner Metcon
When Doctors Thought “Wanderlust” Was a Psychological Condition Atlas Obscura
The Whole Is Made Better by the Start Breaking Muscle

Partner Metcon

10 Rounds for Time:
270m Run
20 Russian Kettlebell Swings 
20 Renegade Rows (10 each arm, no Push-Up)

One partner working at a time. Partner A runs 270, followed by Partner B. Partner A does 30 Russian Kettlebell Swings, followed by Partner B. Partner A does 20 Renegade Rows, followed by Partner B. Repeat until each partner has completed 5 rounds. Choose a challenging load for the Swings and Rows that still allows you to complete the reps unbroken. For the Renegade Rows, work hard to stay braced and resist rotation.

Post time and Rx to comments.
Week 4 of 8

Nutrition Coaching with Alchemy Nutrition & Wellness

By Chris Fox

I want to let you know about an upcoming opportunity for ongoing nutrition coaching that might interest you. As many of you are aware, I’ve been working with clients to improve their nutrition for as long as I’ve been in the fitness business. I always viewed this practice as secondary to having a solid exercise training program and thus never really put it out there as it’s own service. Boy, was I wrong. So I learned more and got better. The principles I’ve learned over the years (and used with great success, both personally and with clients) have been making their way into the CFSBK LFPB Challenge for some time now.

I’ve come to realize that good nutrition and wellness practices are the bedrock of well-rounded fitness. It’s true, that “you can’t out train a bad diet.” You need to learn how to eat quality proteins, veggies, fats, and carbs in quantities that are appropriate for your goals. Yet it’s not so simple, right? What you put into your body is only part of the equation. HOW and WHY you eat is just as important… possibly even more so. Sleep, recovery, stress reduction, facing food “issues,” and making mindful food choices will affect your health more than (or at least as much as) some “perfect” number of calories or grams of protein, fat, or carbs. When we focus only on nutrients, we’re missing half the picture. We have to take care of our whole self. If you’ve tried to follow any traditional “diet” my guess is you have an idea what I’m talking about.

I’m super excited to announce that after a few years of refining our skills, in 2018 we (my amazing wife Coach Jess and I) launched Alchemy Nutrition + Wellness. ANW is our platform to work individually with clients to finally get off the diet train. And we just opened up a limited number of coaching spots set to start this Monday! Are you ready to commit to your nutrition and wellness from the inside out, rather than trying another restrictive diet? Would you like your own personal nutrition coach to work alongside through the inevitable ups and downs of a habit change program? Maybe the past 3 months feel like the start of something bigger, or maybe the pressure of changing in only 12 weeks caused an early exit. Either way, Alchemy Nutrition + Wellness could be a great fit.

*There are only 3 coaching spots left to begin the program this Monday…click any of the links below for more info or to register!

• Click to read more about Jess and to sign up!
• Click to read more about Chris and to sign up!
• Contact Alchemy for more info here!
• Alchemy at CFSBK!

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Yesterday’s Results Board: Clean and Jerk | Thrusters, Burpees
Lunge vs. Split Squat BarBend
A Sci-Fi Novel Teaches Us How to Conquer Fear Medium

Clean and Jerk

Every Minute on the Minute x 3:00/Rest 1:00 (x3):
Clean and Jerk

Sets across for each EMOM. If they feel great then add weight during the rest minutes. Aim to be somewhere around where you were last week.

Post loads to comments.
Exposure 4 of 8

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5 Rounds for Time:
7 Thrusters 95/65
7 Bar-Facing Burpees (Open standard)

Short and sweet burner. Set a fast pace and try to hang on.

Post time and Rx to comments.

May 25th: Wim Hof Method Fundamentals Workshop at CFSBK

Put yourself in the expert hands of a certified Wim Hof Method Instructor to learn the 3 pillars of the Wim Hof Method: Breathing Technique, Cold Exposure, and Commitment. Find out how you can utilize oxygen and cold exposure to optimize body & mind, and learn about the underlying physiology. The first workshop we hosted back in March was such a success, so we’re bringing the Wim Hof Method team in May!

The intimate quality allows for ample personal attention, and feedback tailored to your specific situation. Whether you are looking to improve mental or physical performance, relieve symptoms related to an illness, or are just curious to find out what the Wim Hof Method is all about— a WHM workshop offers something for everyone.

The program generally kicks off with an introduction to the Wim Hof Method, and always includes a breathing session and an (optional) ice bath. At the end there is ample room for reflection, and the Instructor is there to answer questions throughout the workshop. (Wim Hof will NOT be at the workshop.)

Instructors have their own specializations, and there is some variation across the individual workshops. A detailed overview of the day is sent out upon registration.

If you have no prior experience with cold exposure, we recommend you finish your showers cold in the days leading up to the workshop. This may be overwhelming at first, but just try to relax, focus on your breath, and bring it into a controlled, steady rhythm.

Date, Time, and Pricing

Saturday, May 25th from 4:oopm to 7:oopm
Price: $125

Register Here!

Who is this workshop for?

This workshop is suitable for everyone, but does require a basic level of health. Out of precaution, we advise against participation during pregnancy, or if you are epileptic. People with cardiovascular issues, or any other serious health conditions should always consult a medical professional before starting the Wim Hof Method.

What to Bring

• Warm comfy clothes
• Yoga mat (CFSBK has plenty you can borrow!)
• Bathing suit and towel (if ice bath bound)
• Open minds and hearts

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Yesterday’s Results Board: Back Squat | Double-Unders, Bike, Row
Thoracic Mobility for Olympic Lifters Catalyst Athletics
10 Years After an Exercise Study Benefits Persist NY Times

Back Squat

Fitness
3 x 5

Sets across. Add 5-15 lbs to last week. Final week of 5s.

Performance
5-5-Max

2 sets of 5 across and a 3rd set for “max” reps (capped at around 15). Heavier than last week. Move perfect and leave a few in the tank.

Post loads to comments.
Exposure 4 of 8

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3 Rounds for Max Reps/Cals:
1 Minute Double Unders
30 Seconds Rest
1 Minute Calories Bike
30 Seconds Rest
1 Minute Calories Row
30 Seconds Rest

Post work to comments.

Next Weekend: Barbell Medicine Seminar at CFSBK

Join Drs. Baraki and Feigenbaum for the Barbell Medicine seminar at CFSBK on April 27th and 28th. The Barbell Medicine seminar attempts to integrate modern medicine and legitimate strength and conditioning together to provide the background knowledge, coaching strategies, nutrition and lifestyle modifications, and personal form corrections needed to work with folks who may have common health issues. There are still a few tickets left. Sign up today! 

Our lectures revolve around the most common health issues seen in both primary care by clinicians and in the gym by coaches. We’ll cover the background epidemiology, pathophysiology, and available treatments including training, nutrition, and lifestyle modification so that the attendee is armed with an arsenal of information to put into immediate practice. Lecture topics include:

• Exercise Screening and Prescription
• Obesity, Insulin Resistance, and Diabetes
• High Blood Pressure
• Nutrition and Supplementation Prescription
• Programming for Strength and Conditioning
• Low Back Pain
• Osteoarthiritis
• Testosterone and Endocrine Abnormalities

Practical On-the-Platform Sessions consist of real-time coaching and lifting practice by the seminar attendee with feedback from our coaching staff. The ratio of attendees to coaches is 6:1 so you’ll definitely get enough personalized attention.

The sessions include:

• Squat
• Press
• Deadlift
• Bench Press

This seminar is directed at anyone to increase their knowledge base on common health issues, available interventions, lifting technique, and core strength and conditioning practices.

REGISTER HERE!

News and Notes

• Next Level Weightlifting Cycle is an Olympic lifting program focused on the development of the Snatch, the Clean, and the Jerk. Think of it as an Olympic lifting version of our popular Starting Strength Program cycles. During this 8 week cycle led by Coach Frank Murray, there will be a heavy focus on strength and technique. Class starts tomorrow. Details are here!

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Yesterday’s Results Board: Press / Carry | Deadlifts, Box Jumps, Muscle-Ups
CrossFit Removes Footwear Restrictions at the Games Morning Chalk Up
Exercise Makes You Happier Than Money Business Insider