Crossbody Carry (Farmer + Overhead)

Warm up and work up to a challenging load on both sides, both ways. Use kettlebells and/or dumbbells. The bottom load should be on the heavy side and challenging but prioritize the overhead load, which should end up being be the limiter. 

Post loads to comments.
Week 3 of 6

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2 Rounds For Quality:
3:00 Bike/Row
3:00 of 10 Russian Kettlebell Swings + 5 Burpees
3:00 of 10 Alternating Suitcase Dumbbell Reverse Lunges + 10 V-Ups or Tuck-Ups

Aim to move continuously on each piece at a sustainable aerobic pace. To this end, choose loads that you can handle well and practice nasal only breathing.

Post work to comments.

CFSBK: helping you jump off cliffs since 2007

1000 Days of South Brooklyn

Eduardo C. recently reached 1000 classes at CFSBK and sent this message to Coach David on the occasion:

I’m sure you hear this often but I wanted to shoot a quick note to say once again THANK YOU. The other day I was checking my payments in Zen Planner and happened to notice that I’ve taken 1000 CFSBK classes (!!) and I really want to thank you and the amazing coaching crew for each one of those classes.

It is not an exaggeration to say that joining CFSBK has fundamentally changed my identity: I used to think of myself as someone who was “good at math” and simply a lost cause regarding anything physical. I was the kind of person who would shy away from most physical activities (e.g. zip lining or jumping from a small cliff) because of embarrassment or fear that I would be the one in a million person that would NOT be able to coordinate a couple of steps and die a sure death 🙂

Since I joined CFSBK, I have not only learned “CrossFit” (starting with Air Squats which I was NOT able to do at first due to poor ankle mobility) but also learned how to swim in open water; I have done triathlons and trail races; played some volleyball and some tennis;  run a marathon, tried Brazilian jiu jitsu, among others. I have also jumped from cliffs! Not to mention other things I have tried/started to learn (e.g. improv classes, Precision Nutrition coaching), which are not necessarily “physical” but I believe still related because what 1000 CFSBK group classes have truly taught me is that there is nothing I cannot improve/learn if I confidently put my mind and heart to it. All of that is even before considering the amazing CFSBK community which is now part of the fabric of my life.

For all the above, many many thanks. See you around.

Congrats, Eduardo. We’re so proud of you and all the other CFSBKers who have become more confident, more adventurous versions of themselves!

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10 Nutrition Myths That Need to Die BarBend
Do Our Babies Need to Move More? NY Times

A1) Back Squat:
3 x 5 @ 3011

A2)  3-Point Dumbbell Row:
3 x 5 @ 3011

No pause at the bottom but the turnaround should be controlled with little to no “bounce” (or torso movement in the rows). Add a few lbs to last week. 

Post loads to comments.
Week 3 of 6

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For Time:
50-40-30-20-10 Double Unders
15-12-9-6-3 Chest-to-Bar Pull-Ups

This should be a quick one, unbroken on the fast end. Modify to half volume on the dubs or to Alt Foot Steps or Singles as needed. The pull up variant should be challenging but completed in 1-3 quick sets per round. Options include modifying to Chin Over Bar Pull Ups or Ring Rows, or scaling up to 5-4-3-2-1 Bar Muscle Ups. 

Post time and Rx to comments.

Photo by Aaron W. 

Perfection Is the Enemy of Good Enough

By David Osorio 

Editor’s Note: The 2020 Look, Feel, Perform Better Challenge is now in full swing, so today’s we’re bringing you these words of wisdom that we haven’t reposted in quite a while. Even if you’re not doing the Challenge, you’ll probably find it useful. “Perfection Is the Enemy of Good Enough” was originally posted on 1.11.16.

As the Look Feel Perform Better Challenge enters full swing, many of you are diligently working to count your macros and make better decisions at the checkout line and in front of the fridge. We commend your diligence and are here to support your efforts in the online forums, during the bimonthly nutrition lectures, and in person around the gym.

But a public service announcement, perhaps even a warning, is warranted at this early stage of the Challenge. This Challenge is three months long—about as long as a college semester—and the reality is that motivation can wax and wane over a period of this length. The New Year finds everyone on their best behavior, feeling impervious to temptation and carefully planning each and every meal. And then you know how it goes: things get complicated. Life happens. You’re starving after a long, brutal day at work and end up grabbing a couple slices of pizza on the way home.

Remember not to lose sight of the forest for the trees. What’s important is your cumulative effort. Overarching trends—not any particular day, night, and certainly not a single meal—will be the key to making sustainable changes and ultimately looking, feeling, and performing better.

Changing your nutritional habits is like practicing free throws. On different days, because of different circumstances, your success rate will fluctuate. A bad day where you missed 30 shots out of 50 doesn’t negate the next day, when you creep up to a 90% success rate. If you’re out there, practicing and putting in the work, the sum of your efforts will add up to a higher average success rate, which is what we all want.

Maybe you didn’t get any points today. Maybe you had a few slices of pizza and a couple of beers with your friends last night. The world won’t end! There are far more important questions to ask yourself. Are you eating cleaner overall and making more intentional decisions than you were last month? After a couple of weeks, is it getting easier to look at meals and assess how they’ll fit into the bigger picture of your goals? Do you have more “go-to” healthy meals that you enjoy and have become staples of your diet? Do you feel better than you did before you started the Challenge?

In these first couple of weeks, take a moment to remind yourself why you’re doing this and what you’d like to say you accomplished three months from now. It probably won’t be something like, “I didn’t eat a single grain of sugar.” It should be something more like, “I learned how powerful nutrition can be and can confidently say that I’m healthier and happier than I was before I started.”

Are you doing LFPB this year or have you done it in the past? If so, what was the biggest challenge and how did you deal with it? 

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How I Went from Group Fitness Classes to Competitive Powerlifting Self
Cheryl Lathrope Lost 183 Pounds and Reclaimed Her Life Morning Chalk Up

A1) Close-Grip Bench Press:
3 x 5 @3011

No pause at the bottom but the turnaround should be controlled with little to no “bounce.” Add a few pounds to last week.

A2) Segmented Deadlift:
3 x 5 @3131

Tempo for these is @3131, read as: 1 second pauses at each of the 3 positions (1” > Knee > Mid Thigh) > 1 second at full extension > 3 second eccentric/lowering to the floor > 1 second pause on the floor. Add a few pounds to last week. 

Post loads to comments.
Week 3 of 6

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AMRAP 15 Minutes: 
15 Russian Kettlebell Swings 32/24kg
10 Box Jumps 24/20
5 Strict Handstand Push-Ups

Modify volume or range of motion on the Handstand Push-Ups to 1 AbMat as needed,  or add a deficit as appropriate. Otherwise, sub Box Piked Handstand Push-Ups or heavy strict Dumbbell Presses. 

Post rounds, reps, and Rx to comments.

February 2nd: Wim Hof Fundamentals Workshop Returns to 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 Wim Hof Fundamentals workshop returns to CFSBK on Sunday, February 2nd!

Date, Time, and Pricing

Sunday, February 2nd from 3:00pm to 7:00pm
Price: $125

Register Here!

Head over to the event page for more info!

Stella Z. in the New York Times 

Be sure to check out the crossword puzzle in the New York Times this Saturday, January 25th, which will be the work of our own Stella Z.! Stella recently showed off some of her work at the CFSBK Art Show.

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How Much Sleep Do You Really Need? Scientific American
When Life Throws You Curveballs, Embrace the “New Normal” NY Times

3 Position Power Snatch:
Every 2:00 seconds for 7 sets

Mid-hang>Below-the-Knee>1″. Aim to work sets across at 60-70% with no misses. Keep these crisp, focusing on timing and speed. Press outs are misses. If you miss any set you must drop weight.

Post loads to comments.
Week 3 of 6

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5 Rounds or 20 Minutes:
1:00 Bike
:15-:30e Single Arm Plank
5e Pistol Squats or Goblet Box Step-Ups
10 Dual Dumbbell Cuban Presses

Post work to comments.

January Athlete of the Month: James Franch

As told to Chris Fox

New decade, new Athlete of the Month! James has travelled a unique path to the sport of fitness, as you’ll learn about below. His ever present smile and friendliness, not to mention his work ethic and improved capacity over the few years he’s been training at CFSBK, make him a shoe-in for the honor. I really enjoyed learning a little bit about what inspires this particular human, and hope you will too.

When and why did you begin your journey to CrossFit South Brooklyn? What were you doing fitness-wise prior? 

I was watching the 2016 Olympics and I realized I always wanted to do something like that, but before I didn’t have the work ethic to do so, or to really even imagine it was possible. Because of the musical theatre program I went to for college, I developed a lot of self-discipline and started thinking about goals for my life, things I wanted but never thought I could achieve, and in time began doing CrossFit. Before CrossFit I was mostly doing body building and lots of ballet during college.

You’re in the right place! We do have a few Olympians training inside the walls at 597 and 608 Degraw. What were your initial impressions of the CFSBK environment?

The first thing I saw was the rainbow flag, and that made me feel really comfortable as a member of the LGBTQ community.

We place creating a safe, inclusive environment very high up on our list of values. The flags we hang are symbolic of that fact. Glad we made you feel at home, and we hope many more people feel the same way. What was your “athletic” background prior to dance?

I was fourth in the world at Guitar Hero in the eighth grade. So I had finger dexterity and rhythm in spades. I did two seasons of track in high school, running the 800 (PR 2:06) and the mile (PR 4:57). I used to blackout after races and get horrible cramps because I wasn’t fueling myself the way I should have been.

The truth is that I was dealing with an eating disorder at the time and that’s why resisting societal beauty standards is so important to me now. People rant and rave about big muscles and being skinny and how attractive people are, and it causes young chunky kids like me to starve themselves. Instead, we should obsess over how kind and generous people are rather than how they look. And we should have better education on nutrition in schools!

So beautifully said, James, and I couldn’t agree more. It seems we could all benefit from practicing more compassion toward ourselves and others, and a few more servings of veggies! Glad you’ve found yourself and are on a healthier path today. Also, holy cow you were fast! Where did you grow up?

I grew up in Atlanta, Georgia. My mom is a pastor, and I grew up in the Presbyterian church. That’s why I am a strong Christian today. But it made it difficult to be bisexual. I didn’t know that anyone thought it was wrong for so long. I remember being shocked when I realized some people weren’t okay with it in high school and in church. In my study of the Bible and all my research, LGBTQ people and relationships were capable of just as much goodness and love and generosity, fundamental Christian values. And I am glad to have found a place to live where there are churches, gyms, and communities that know this to be true. It’s allowing me to grow and flourish into a better, happier, more productive person!

And we’re fortunate to get to see glimpses of that flourishing! How’d you end up in Brooklyn?

I went to NYU Tisch’s New Studio on Broadway for Musical Theatre for undergrad, and that’s where I met my wife Emily. We got married right after graduation (my mom officiated the wedding) and moved in with my sister and her husband in downtown Brooklyn. We help take care of their son (our nephew and godson and cutest baby ever) Miro. My brother also lives in the city, and soon my parents are going to have a place here as well, which will be so awesome. I have plans for the whole Franch family to live together someday in a supportive communal compound…mwahahaha.

Communal family compound, heh? Have you seen the Netflix documentary Wild Wild Country? Ah, nevermind…How do you spend your days?

I usually work out at Open Gym mid-mornings. Then I walk the dogs, do the laundry, clean the house, cook, and nanny for my awesome sister… #communal living. After that I do podcast related duties: edit audio, compose music, plan storylines, research dialects for characters, and generally mumble a lot to myself, freaking my wife out terribly. I am a member of The Brothers Pimm, and we host an audio drama podcast focused on fast-paced, cinematic storytelling, mystery and intrigue. Join us every Wednesday for the latest installment of City Limits! It’s one part high-flying superhero action, one part hard-boiled gumshoe noir, and a whole lot of fun. I’m getting to use my theatre degree and get better at storytelling in a very exciting medium! Follow us on Instagram and Twitter or search for City Limits wherever you get your podcasts to get started listening! Also, I eat six times a day just like my nutritionist tells me to, which takes up more time than one might imagine 🙂

Man, sounds like you regularly have pretty packed days. Do you have any time for hobbies other than CrossFit?

I like video games and anime and Rupaul’s Drag Race and board games and asking my wife to paint my nails (I’ll learn someday!) Also, and most importantly, I like to tussle with my little rescue dog, a chihuahua named Bampo.

Bampo is always a big hit when he shows up in that carrier! If you could place an ad in the NYC subway system, or on a huge billboard in Brooklyn that people would see every day, what would it say?

“Honesty with compassion.” This slogan has made my marriage the most wonderful gift of my whole life, and has led me to truly knowing myself and how I can best help serve not only my wife, but the world. We should tell the truth to one another, but come from a place of love. It doesn’t do anyone good to live in ignorance, but it doesn’t help if you scream and call people stupid while you try to educate them.

So well said again. Thank you. What were your initial health and fitness goals, and what did you struggle with at first? Or, what are you most proud of for improving?

My fitness goal upon starting CrossFit was to make it to the CrossFit Games, and it still is! But I’ve always struggled with strength. Strict Handstand Push-Ups are still a huge struggle. I never thought I would be able to do a Strict Muscle-Up or Handstand Walk, and while I’m still not great at either of those skills, I’m so proud of how far I’ve come! I couldn’t Snatch 95 pounds when I began 3 years ago and this year I snatched 225! CrossFit has taught me patience, diligence, and to enjoy this very, very long process (which hopefully will lead me to the CrossFit Games!)

What piece of advice would you offer to someone just starting CrossFit?

If you don’t have a lot of money, do a lot of research, and watch a lot of videos before you begin. The most important thing is to try not to get injured! I’ve learned a lot through injuries, but would I have rather learned through any other means? Yes. Injuries will happen. Go to a good physical therapist, even if it bankrupts you. Keep moving.

What keeps you coming back to CFSBK?

The nice people! It’s a bummer when I come to open gym and I have the whole place to myself. I enjoy working out alongside the Fit 55+ class. They inspire me to try to get my parents moving so I can have them around for longer!

What qualities are important to you for a future AOM?

That the next Athlete of the Month is Emily Franch, my wife and future queen of the world. No one else will do.

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3 Strategies for Optimizing Mechanical Tension Breaking Muscle
Tips for Making it Through Dry January Outside

A) Front Squat:
3 x 8 @ 3011

No pause at the bottom but the turnaround should be controlled with little to no “bounce.” Aim to add a few lbs to last week.

B) Chin-Up:
3 x 8 @ 3011

No pause at the bottom but the turnaround should be controlled with little to no “bounce.” Add resistance or use band assistance that allows you to perform the reps at the prescribed tempo. As an alternative, perform Tall Kneeling Band Pulldowns. Keep your neck neutral and avoid “chinning” yourself over the bar. Instead, keep the focus on the lats by pulling the elbows back and down toward the hips. The cue to “pull the bar/band to your sternum” may be helpful here.

Post loads to comments.
Week 2 of 6

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5 Rounds for Time:
20 Alternating Dumbbell Power Snatches 50/35
10 Box Jumps 24/20″
10 Calorie Row

The dumbbell should be medium heavy for you, something you could do unbroken. 

Post time and Rx to comments.

This Week at CFSBK in Review

1. 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 Wim Hof Fundamentals workshop returns to CFSBK on Sunday, February 2nd!

2. Did you know that we have an in-house Chiropractor on the 2nd floor of  597 Degraw? Dr. Jason Fidler is a licensed Chiropractor and holds a doctorate from New York Chiropractic College. Since 2006, Dr. Fidler has held full spine Active Release and Kinesio taping certifications, two very effective and sought-after physical treatment protocols. He has been serving members of CrossFit South Brooklyn and the greater New York City community for over ten years. Check out Tuesday’s post for more info!

3. A message from Richard G., whose band has some upcoming gigs: “The L Train Brass Band is playing all month at the Queens Brewery in Ridgewood. This is preparation for our trip to Nola February 7th, and marching in Krewe Delusion on Feb 8th at 7pm. The Queens Brewery gigs are Saturday, January 18th, Saturday, January 25th, and Friday, January 31st.”

4. This year’s Community Potluck goes down Saturday, February 8th! We’re excited to get everyone in house to break bacon and socialize together outside of classes. This event will simultaneously kick off the new year, support the Look, Feel, Perform Better Challenge, and bring folks from all times and corners of the gym together. Learn more and let us know what you’re bringing on the event page!

5. Today’s 11am Active Recovery class is cancelled. 

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The Absurdity of Prohibiting Protest at the Olympics Outside
7 Benefits of Swimming and How to Get Them Scientific American

Partners alternate complete rounds of…

AMRAP 25 Minutes:
5 Toes-to-Bars
5 Dumbbell Power Cleans 50/35
5 Dumbbell Front Squats
5 Burpees
200m Row

Modify the Toes-to-Bars to Hanging Leg/Knee Raises or 2x Sit-Ups as needed. The dumbbells may be medium-heavy for you but should be unbroken. Choose a load you and your partner can consistently move well with. 25 minutes is enough time to bury yourself in this, but each round should be done at a sustainable pace, aiming for consistent times throughout.

Post rounds, reps, Rx and partner to comments.
Week 2 of 6

Saturday, February 8th: CFSBK Community Potluck!

This year’s Community Potluck goes down Saturday, February 8th! We’re excited to get everyone in house to break bacon and socialize together outside of classes. This event will simultaneously kick off the new year, support the Look, Feel, Perform Better Challenge, and bring folks from all times and corners of the gym together. The fun starts at 7pm and will continue until around 10. This event is open to everyone and all are encouraged to come. Bring your friends and family!

Your dish doesn’t have to be paleo, but please try and keep the ingredients of your dish to within the guidelines of the Challenge: animal and vegetable proteins, veggies, fruits, nuts, seeds, starches, legumes, and whole grains are all good to go. We’ll vote on the top 3 dishes, so bring your best recipe! You may, of course, opt to bring a healthy dessert that limits the use of sugars and refined grains.

• The gym will provide some alcohol, but feel free to bring whatever else you’d like. If you’re not drinking booze and want to bring a drink, seltzer is great, too!
• If your food needs to be kept warm, you’ll need to provide your own crockpot or other method for keeping it at serving temperature. We’ve got surge protectors and extension cords.
• We’ll provide notecards so you can label your dish and list its ingredients.
• When you leave please take everything you brought with you. Do not leave any pots, pans, Tupperware, utensils, etc. They will be discarded that night.
• There will be a raffle for one free personal training session with Coach David!
• We’ll be doing karaoke again this year!
• THERE WILL ALSO BE A BOUNCE HOUSE (for kids).
• If you’d like to help out (and haven’t already been contacted) we’ll need some hands on deck putting everything away afterwards. If you stay until the end, we’d greatly appreciate some help cleaning up!
• We also need some volunteers to help set up before and clean up afterwards. To help set up, arrive by 6:30 PM! E-mail Coach Brett at Brett [at] Crossfitsouthbrooklyn.com to let him know you’re available.
• Let us know what you’re bringing by posting in the comments section of the event page. 

Get your heavy-duty plates ready. We can’t wait to see you there!

Active Recovery Cancelled Tomorrow

Tomorrow’s 11am Active Recovery class is cancelled.

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A Tale of Two Opens Morning Chalk Up
Does Your Microbiome Shape Your Friendships Blue Zones

A1) Half Kneeling Filly Press:
3 x 8e @ 3011

The racked kettlebell does not have to increase week to week, but choose a challenging load.
No pause at the bottom but the turnaround should be controlled with little to no “bounce.” Aim to go a little heavier than last week.

A2) Deadlift:
3 x 8 @ 3111

Note the tempo has a 1 second pause on the floor, no touch-and-go. Aim to go a little heavier than last week. 

Post loads to comments.
Week 2 of 6

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Every Minute on the Minute x 12 Minutes:
1) 40 Double-Unders
2) 8 Burpees

Aim for consistent times, with the goal being to complete each minutes work in under :30. Modify the Dubs to Alternating Foot Steps or Singles and the Burpees to No-Push-Up as needed. 

Post work to comments.

Cathy K., one of the 1st place winners of last year’s Challenge, before (left) and after (right)

Last Day to Register for the Look, Feel, Perform Better Challenge!

The 2020 Look, Feel, Perform Better Challenge, our annual 10-week challenge meant as a collective kickstart toward healthier nutrition and recovery habits in the new year, started this week! We hope to help you in making some healthy changes to your diet and lifestyle in the coming months, and encourage you to help one another via community support. In signing up you’ve set an intention to act, and taken a small step toward the work involved to become an even better you during the year ahead. Our goal and sincerest hope is that you will use the challenge for create some structure around developing a few sustainable habits that will become part of your life for the long haul.

If you haven’t signed up yet, there’s still time to climb aboard the Challenge train! Complete the following steps by tonight at midnight to join us in developing healthier habits:

1. Read the Challenge Overview
2. Choose Level 1 or Level 2. Not sure? Choose Level 1. Most of us are Level 1 eaters!
3. Register at the front desk or in the CFSBK Online Store.
4. Sign your name on the big sign up sheet on the side of the fridge at 597 to tell everyone (including you) you’re in!
5. Fill out the Pre-Challenge Entry Form
6. Complete the Capacity WOD (which was programmed on 1/11/20, but can be made up) and record your score or record some other performance metric of your choice.
7. Set up your Tracker  (Be sure to read the instructions. If you have any trouble, please email me or see front desk staff for help!).
8. Join the Facebook Group (search 2020 Look, Feel, Perform Better Challenge) to keep up with LFPB Challenge happenings and helpful discussions.

Active Recovery Cancelled Sunday

This Sunday’s 11am Active Recovery class is cancelled.

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7 Team USA Weightlifters Share Their Favorite Accessory Exercises BarBend
Greg Glassman’s Easy Healthcare Fix: More CrossFit Outside

1-Arm Farmer Carry

After a few warm up sets, take an attempt or two at a max load for an unbroken 100′.

Post loads to comments.
Week 2 of 6

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5 Rounds or 20 Minutes:
10 Dual Kettlebell Swings
10 Dual Rack Kettlebell Front Squats
2-4 Ring Bent Arm to Inversions or Skin The Cat
20 Calorie Easy Row (14 Bike/270m Jog)

Build to a challenging set on the kettlebells, same load for both movements. Modify to Inverted Hangs on Rings as needed and/or work on getting upside down comfortably. 

Post work to comments.

More photos from Sunday’s Yoga, Mindfulness, and Intention Setting Workshop can be found on our Flickr account! 

Register for Anti-Gravity Strength!

Struggling with your Pull-Ups? Stuck at the bottom of your Handstand Push-Up? Or do you just want to be able to do some badass weighted Chins? A new cycle Coach Ro‘s acclaimed Anti-Gravity Strength class starts Tuesday, February 4th. This class always (and we mean always) sells out quickly, so get on it!

Each AG Strength class will be an hour-and-a-half long, focusing on the strength and skills needed to improve Pull-Ups and Handstand Push-Ups. This will include a variety of skill exercises, progressions, weighted and strict practice, and other techniques to teach, develop, and perfect your Pull-Up and Handstand Push-Up. This fundamental strength work will carry over into other CrossFit gymnastics movements, including the coveted Muscle-Up. The class meets 2 times per week for 8 weeks according to the schedule below.

Schedule

Tuesday, February 4th to Saturday, March 28th
Tuesdays from 6pm to 7:30pm
Saturdays from 11am to 12:30pm

REGISTER HERE!

Cost and Eligibility

The cost is $160 per month ($320 total plus NY sales tax). This cycle is open to all CFSBK members as well as CrossFitters from other affiliates.

What Happens in a Class?

The first class will begin with an assessment of each individual’s upper body push, pull, and core strength. Once the assessment is completed, each AG Strength class will consist of skill work, strength development, and flexibility training based on your personal needs, weaknesses, and strengths. If a member chooses to do a CrossFit group class on the same day, we recommend doing the skill and strength work from the AG Strength cycle first. Arturo can advise you on this on a case by case basis. Just ask!

Testimonial

“I’ve done 3 cycles of AG Strength and will continue to do so. I’ve made so much progress with this class—not only in things we practice in AGS, but in movements we did not train in AGS but used in regular CrossFit classes. Let me tell you that I was a very poorly skilled person. I decided to take this class because I wanted to do a Pull-Up. That being said, I couldn’t do 5 Pull-Ups with a band. My upper body strength was mediocre at best. And, I didn’t know how to do a Wall Kick-Up, so I wasn’t even considering doing Handstand Push-Ups. The past 24 weeks were full of firsts: I did my first Chin-Up, Wall Kick-Up, Handstand Push-Ups with 3 then 2 then 1 AbMats, and Strict and Kipping Pull-Ups. Those are things we practice in AGS. But since the class focuses on upper body strength, I also improved in a bunch of things we didn’t even practice in class: Toes-to-Bar happened for the first time during the 1st cycle and now I’m able to do Toes-to-Bars in WODs (did 15-12-9-6-3 recently!). I also now can do Dips, Plank for 90+ seconds, Ring Transition + Hold, and many other small things that I was never able to do in classes. So, if you are a beginner, like me, and struggle with some things that seem basic to a lot of people—Toes-to-Bars, Pull-Ups, Push-Ups—I highly recommend this class. Trust Ro, push yourself and stick to the program for 8 weeks and will see mind-blowing results! As we say in Portuguese: se joga!”—Thaisa L.

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Run a First Marathon, and Your Arteries Might Look 10 Years Younger NY Times
Why Do We Get Sad When Robots Die? The Outline

A1) Back Squat:
3 x 8 @ 3011

A2)  3-Point Dumbbell Row:
3 x 8 @ 3011

No pause at the bottom but the turnaround should be controlled with little to no “bounce” (or torso movement in the rows). Aim to add a few lbs to last week. 

Post loads to comments.
Week 2 of 6

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3 Rounds for Time:
10 Barbell Supinated Grip Bent Rows 95/65
20 Barbell Front Rack Reverse Lunges 95/65
30 AbMat Sit-Ups

The barbell should be light-medium for you with everything unbroken on the fast end. Aim to keep your torso in a fixed and relatively horizontal position for the rows and minimize momentum.

Post time and Rx to comments.

Thanks to everyone who came out to Sunday’s Yoga, Mindfulness, and Intention Setting Workshop with Sasha Slocombe and Coach Fox! 

See Richard G.’s Brass Band

A1) Close Grip Bench Press:
3 x 8 @ 3011

No pause at the bottom but the turnaround should be controlled with little to no “bounce.” Aim to add a few lbs to last week.

A2) Segmented Deadlift:
3 x 8 @ 3131

Tempo for these is @3131, read as: 1 second pauses at each of the 3 positions (1” > Knee > Mid Thigh) > 1 second at full extension > 3 second eccentric/lowering to the floor > 1 second pause on the floor. Aim to add a few lbs to last week. 

Post loads t0 comments.
Week 2 of 6

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AMRAP 15 Minutes:
6e Single-Arm Dumbbell Hang Power Clean and Push Jerk 50/35
9 Kipping Pull-Ups
12 Push-Ups

The dumbbell should be medium-heavy for you. Modify Pull-Ups to about half volume or to Ring Rows as needed. Modify Push-Ups to about half volume or to knees or elevated as appropriate to complete most rounds in 1-4 sets. Set a pace that you can maintain with consistency for the full 15 minutes. 

Post rounds, reps, and Rx to comments.

Chiropractic and Body Work with Dr. Jason Fidler

Did you know that we have an in-house Chiropractor on the 2nd floor of  597 Degraw? Dr. Jason Fidler is a licensed Chiropractor and holds a doctorate from New York Chiropractic College. Since 2006, Dr. Fidler has held full spine Active Release and Kinesio taping certifications, two very effective and sought-after physical treatment protocols. He has been serving members of CrossFit South Brooklyn and the greater New York City community for over ten years.

Dr. Fidler trained at New York Chiropractic College not just in the art of medicine, but also with CrossFit Level 1 trainers, who eventually opened up CrossFit Asheville in North Carolina. As a member of CFSBK himself, Dr. Fidler is well versed in the functional movements that CrossFitters routinely perform, their commonly associated training injuries (shoulders, hip flexors and wrists) and the most effective methods of treatment.

Dr. Fidler gained critical insight into practice management while working at two highly regarded boutique rehab clinics in NYC. A former collegiate athlete and personal trainer himself, he is a regular physician at many of the NYC endurance races and CrossFit competitions. Additionally, Dr. Fidler has undergone training in Elite Sports Science at the Lake Placid Olympic Facility.

Dr. Fidler also provides a high quality workstation consult to make the repetitive motions of work and daily living activities less traumatic for your body. At his practice, Functional Rehab, Dr. Fidler focuses on your biomechanics in every aspect, to improve the way you move.

Many athletes only turn to chiropractors after they have been injured, but it may be more beneficial to incorporate chiropractic therapy into the weekly training routine. Dr. Fidler offers specialized treatments for CrossFitters, MMA fighters, marathon runners, softball players, and other types of athletes who are constantly on the move.

Book an Appointment

Services provided

Movement Assessment (SFMA)
Posture, Biomechanics & Injury Prevention
Chiropractic Manipulative Therapy
Manual Therapy & Active Release Therapy (ART)
Therapeutic Exercises & Kinesio Taping
Workstation Consults

Check out his website, Functional Rehab, for hours and more information!

Active Recovery Cancelled Sunday

11am Active Recovery is cancelled this Sunday, January 19th.
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