Weighted Pull-Up:
5-5-3-3-1-1-1

Work up to a 1RM Weighted Pull-Up. Any grip is allowed as long you begin in a dead hang and pull your chin over the bar without momentum.  If you cannot yet perform pull ups with added weight, perform as many singles as you can without failure, generally resting about 30-60 seconds between reps. Alternately, perform 4-5 sets of 3 challenging Band Assisted Pull-Ups with about 2 minutes rest between sets.

Post work to comments.
Week 2 of 2

_____________________

AMRAP 9 Minutes:
3-6-9-12-15-18-21…
Box Jumps 24/20
Russian Kettlebell Swings 24/16kg
No-Push-Up Burpees

Aim to keep moving throughout. 

Post rounds, reps, and Rx to comments.

Save the Date: 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!

_____________________
Routine: It’s Not Just for Being Bored Catalyst Athletics
Where Do Finger Names Come From? JSTOR Daily

Sandbag Squat:
15-15-15

Warm up and work up to a max load for 15 reps.

Post loads to comments.
Week 2 of 2

_____________________

5 Rounds or 20 Minutes:
300m Row
20 Alternating Leg Dumbbell Front Rack Reverse Lunges 50/35
10 Push-Ups

Choose a challenging load that allows you to complete the lunges unbroken. Modify the Push-Ups to Knees or Elevated as needed, or scale up to Band Resisted Push-Ups as able. 

Post work to comments.

Join the 2020 Look, Feel, Perform Better Challenge

Well, it’s officially 2020! While we believe it’s best to make choices in accordance with your goals and values all of (or at least most of) the time, we recognize that many of us use markers like the beginning of the year to kickstart positive changes. This year’s Look, Feel, Perform Better Challenge will follow a similar model to last year. There are two levels that you can choose to participate in. On Level 1 you’ll focus primarily on food quality and eating from a large spectrum of whole foods (lean proteins, veggies and fruits, whole grains and legumes, and healthy fats). This is a perfect place to start if you’re new to healthy eating or are want to revisit what that means for you. On Level 2 you’ll add the practice of portion control, focusing on eating appropriate (for you) servings of lean proteins, smart carbs, veggies, and healthy fats.

While this year’s Challenge is a few weeks shorter than the 12 weeks we’ve done in recent years (in 2020 we’re providing a 10-week format) this is NOT a “get fit quick” plan. The reason we run longer challenges than many other gyms (and, admittedly, like we used to) is that while extreme behavior changes can bring rapid results, we’ve almost always seen this followed up by a “crash,” where participants rebel against the limiting factors of an extreme or restrictive diet. We’d rather you have more inclusive food options and change a few small, manageable things over a longer period, than to change many things for 30 days only to get lost in a haze of bagels, beer, and chocolate cake once the challenge ends.

Intrigued? Watch Coach Fox’s video intro above to learn more, then head over to the LFPB Challenge page to sign up!  

_____________________
Advice on New Year’s Resolutions from Kierkegaard and Nietzsche The Paris Review
We’re Calling Time Out Outside

Every 2:00 for 10 Sets:
25 Double-Unders
3 Touch-and-Go Deadlifts

Use a medium-heavy load for the heads, working across for the first 5 sets, then adding or dropping weight for the remaining 5 sets as appropriate. Modify the Dubs to Alternating Foot Steps or 2x Singles as needed with the intent to complete them in 30 seconds or faster. 

Post work to comments.
Week 2 of 2

Learn something new in 2020 by putting 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. Join us February 2nd for a Wim Hof Fundamentals workshop! Go HERE for more info and to sign up

New Year’s Day Schedule

Happy new year from CFSBK! We’re running on a modified schedule today, but we’d love for you to join us for your first workout of 2020. Here’s what you can expect:

Wednesday, January 1st (New Year’s Day)

9am Short Circuit
10am CrossFit
11am CrossFit
9am-12pm Open Gym

Cancelled: Everything else

_____________________
Make 2020 the Year of Less Sugar NY Times
Top Ten Scientific Discoveries of the Decade Smithsonian

Dumbbell “Lynne”

5 Rounds for Time:
Max Reps Dumbbell Bench Press
Max Reps Pull-Ups

Rest minimally between the Bench Press and the Pull-Ups, and rest as needed between rounds. Score is total reps. The dumbbell load should be medium for you, something you can do a set of 10-15 reps or more of when fresh. Goal is to end each set 1-2 reps shy of true failure. Control the dumbbells down and don’t drop them to the floor. The Pull-Ups can be performed however. Strict, Kipping, and Ring Rows are all okay. The set ends when you come off the bar/rings. 

Dumbbell Rx Load
Women: .65 x bodyweight
Men: .75 x bodyweight

The numbers above refer to combined load, i.e. a woman weighing 140 lbs would use 45lb dumbbells, and a man weighing 185 lbs would use 75 lbs. This is a pretty tall order for most folks so choose a weight that will allow you to perform 10-20 reps when fresh. 

Post time and Rx to comments.
Week 2 of 2

Thinking about those new year’s resolutions and how to accomplish them today? Join us Sunday, January 12th for a Yoga, Mindfulness, and Intention Setting Workshop! We’ll be meditating on a time when you were successful at overcoming an obstacle, no matter how small, and what practices helped you to do so. You’ll identify a goal for the future and begin to clarify for yourself not only how to get here but why it matters to you. This community workshop is free and open to all members and non-members with a suggested $20 donation

New Year’s Schedule

We’re here to help you get your sweat on before the big party! While we’re running on a modified schedule today and tomorrow, there will be plenty of opportunities to get your last workout of the decade in. Here’s what you can expect:

Tuesday, December 31st (New Year’s Eve)

Normal schedule until 6:30pm.

Cancelled: Everything after 6:30pm, 4:30pm CrossFit Teens, 5:30pm Short Circuit

Wednesday, January 1st (New Year’s Day)

9am Short Circuit
10am CrossFit
11am CrossFit
9am-12pm Open Gym

Cancelled: Everything else

_____________________
Are You Swole, Jacked, Yoked, or Ripped? Muscle & Fitness
Your Bedroom Is Too Hot The Atlantic

Performance
Snatch Balance:
3-3-3

Work up to a heavy triple with no misses.

Fitness
Behind-the-Neck Snatch Push Press + 2 Overhead Squats

Work up to a medium-heavy complex with no misses. If you cannot perform a mature Overhead Squat, instead sub 3 Behind-the-Neck Snatch Push Presses @ 31X3 tempo with a weight you can control and move perfectly with.

Post loads to comments.
Week 2 of 2

_____________________

Rounds or 20 Minutes:
5e Kettlebell Single Leg Romanian Deadlifts
10 Hollow Body Band Pull Downs
15/11 Calorie Bike (or 270m Jog)
:20e Single-Arm Plank

Post work to comments.

 

View this post on Instagram

 

A post shared by CrossFit South Brooklyn (@crossfitsouthbrooklyn) on Dec 28, 2019 at 11:53am PST

Our 2020 Dogs of CFSBK calendar benefitting Pupstarz Rescue is now available at the front desk! We do this calendar every year and 100% of the proceeds to to helping dogs in shelters find permanent homes and escape being euthanized. Save pups by looking at cute pups all year. It’s a win-win! Photography by @aaronweiss and @robert1er

The 2020 Look Feel Perform Better Challenge

It’s that time of year again… New Year’s Resolution time. While we believe it’s best to make choices in accordance with your goals and values all of (or at least most of) the time, we recognize that many of us use markers like the beginning of the year to kickstart positive changes. This year’s Look, Feel, Perform Better Challenge will follow a similar model to last year. There are two levels that you can choose to participate in. On Level 1 you’ll focus primarily on food quality and eating from a large spectrum of whole foods (lean proteins, veggies and fruits, whole grains and legumes, and healthy fats). This is a perfect place to start if you’re new to healthy eating or are want to revisit what that means for you. On Level 2 you’ll add the practice of portion control, focusing on eating appropriate (for you) servings of lean proteins, smart carbs, veggies, and healthy fats.

While this year’s Challenge is a few weeks shorter than the 12 weeks we’ve done in recent years (in 2020 we’re providing a 10-week format) this is NOT a “get fit quick” plan. The reason we run longer challenges than many other gyms (and, admittedly, like we used to) is that while extreme behavior changes can bring rapid results, we’ve almost always seen this followed up by a “crash,” where participants rebel against the limiting factors of an extreme or restrictive diet. We’d rather you have more inclusive food options and change a few small, manageable things over a longer period, than to change many things for 30 days only to get lost in a haze of bagels, beer, and chocolate cake once the challenge ends.

Who?

The entire CrossFit South Brooklyn Community!

What?

A 10 week challenge meant as a collective kickstart toward healthier nutrition and recovery habits in the new year.

Where?

Right where you are! But, also:

• Come to the CFSBK Potluck on February 8th!
• Participants are encouraged to organize “rest day dinners”, either in homes or at restaurants, with fellow LFPBers.
• You’ll have access to the private 2020 LFPB Challenge Facebook Group.
• Attend our weekly (dates listed below—these are not mandatory but helpful) webinars to help keep you inspired and to answer any questions that come up along the way. You spoke and we listened so this year we are NOT using Facebook for the webinars, which means you won’t have to choose between missing them and reneging on your decision to stay off the social media monster. We’ll instead be using Zoom. Can’t attend? They’ll be archived and you’ll have access to them throughout the challenge.
• The key to success is generally not to make sweeping changes, but rather to consistently practice the small stuff each day. With that in mind, consider scheduling some time now to set aside each day where you can work towards your goals

When?

This year the Challenge will run from Monday, January 13th through Sunday, March 22nd. And get ready to get your chef on, because we’ll also be hosting a potluck dinner at the gym on Saturday, February 8th. where you can meet and greet with fellow CFSBKers and sample some of the delicious ways they make healthy food choices.

Why?

To look, feel, and perform better! And, for some sweet prizes!

Wait, did you say prizes? Yes. The grand prize for both the men’s and women’s category is one month of FREE unlimited training at CFSBK, a $250+ value! There are also 2nd and 3rd place prizes for the men’s and women’s categories including a punch card or free specialty classes at CFSBK and a personal training session!

I’m interested. What will I need? For Level 1, only an openness and willingness to learn how to make more informed and healthier food choices. For Level 2, the same but you’ll also need hands! You’ll be “measuring” portions of lean protein, smart carbs, veggies, and healthy fats using your hands as your very own personalized portion control guide. Whichever level you choose, we will all benefit from doing a bit of food shopping and prep beginning the first week to make better-for-you food choices easier to make. Like we mention above, this isn’t a get-fit-quick scheme, it’ll require effort on your part. Not everyone can be an Iron Chef, but unless you have a full time cook at home, you’ll be doing some basic work in your kitchen.

Most people will achieve great results and remain more sane on Level 1. There’s no sense mowing your lawn if your house is on fire…we all need to take care of the big stuff (like eating high quality, whole foods) before digging into the small stuff (like weighing out foods, counting macros, or taking supplements). If you’re already consistently making quality food choices, then you may benefit from paying more attention to portions. If you’re not sure which way to go, choose Level 1.

Alright, you’re in? Great!

How To Participate

While the official start date is January 13th, 2020, you must complete the following steps by January 17th to be eligible for prizes:

• Sign your name on the big ole LFPB Challenge List in the front desk area of the gym at 597.
• Sign up and pay at the front desk or in the CFSBK Online Store ($100 total plus NY tax).
• Answer a few brief questions and submit your “before” photos according to the guidelines on the Look, Feel, Perform Better portal. These entries are private will not be published without your consent. You can access the 2020 LFPB Challenge Entry Form HERE.
• Join the 2020 LFPB Challenge Facebook Group
• Perform the LFPB Capacity Tests (programmed for our CrossFit group classes on Saturday, January 11th) and record your results. Or, if you prefer, use any other performance metrics that you find value in as long as you can retest them in 10 weeks.
• Set up your Tracker Sheet and begin tracking points earned daily and weekly reflections based on how well you’re able to practice the guidelines and/or what else came up for you.
• Complete your Post Challenge Submission by Friday, March 27th at the end of the Challenge.
• Participate in weekly Virtual Classroom Sessions! We listened to popular request to move these away from Facebook, so they’ll be held on the Zoom platform this year. Each session will include a brief topical lecture alongside a live chat. They’ll be held on Mondays from 1:10pm until about 1:40pm on the following dates: 1/13, 1/20, 1/27, 2/3, 2/10, 2/17, 2/24, 3/2, 3/9, 3/16 (may be subject to change, we’ll give advance notice if so).

You can find more info (including Level 1 and 2 guidelines) at the Look, Feel, Perform Better Challenge page or via the widget on the sidebar to the right!

New Year’s Schedule

We’ll be running on a modified schedule tomorrow and Wednesday for New Year’s Eve and New Year’s Day. Everything you need to know can be found on the Schedule page!

_____________________
You Don’t Need a Fancy Vitamin Prescription Outside
The Science of Baby-Name Trends JSTOR Daily

In teams of 2 with one partner working at a time…

3 Rounds for Time:
1000m Row
50 Wall Balls 20/10, 14/9
50 Box Jumps 24/20

Partition the work however desired

Post time, Rx, and partner to comments.
Week 1 of 2

Want to get a lot stronger in 2020? The Starting Strength program is an opportunity to spend 8 weeks with Coach Jeremy honing your technique and increasing your capacity at the most fundamental strength movements. Go HERE to sign up!

This Week at CFSBK in Review

1. We’ll be running on a modified schedule this Tuesday and Wednesday for New Year’s Eve and New Year’s Day. Everything you need to know can be found on the Schedule page.

2. Join Sasha Slocombe and CFSBK Coach Chris Fox from 7pm – 8:30pm on Sunday, January 12th and start off 2020 with intention. By developing a connection between the body and breath, you’ll be able to come back to the breath when difficult times arise whether in yoga, CrossFit, or life. Intention setting is more than making resolutions, more than wishing and hoping for things to change. What do you actually need to do to get there? What can you realistically do today that moves you closer to where you want to be? You’ll set an intention for action as you move forward into the coming year and beyond. Head over to the event page to learn more.

3. This workshop coincides with the start of 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. For more info, check out this post!

4. 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!

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

_____________________
A Sleep Reset for the New Year NY Times
3 Landmine Exercises That Are Not Presses BarBend

AMRAP 20:00:
10 Clean and Jerks 135/95
5 Rounds of “Cindy”

One round of “Cindy” consists of 5 Pull-Ups, 10 Push-Ups, and 15 Air Squats. The barbell on this benchmark mash-up should be medium heavy for you, something you can do a few touch-and-go reps with. Modify a bit of volume on the Pull-Ups or to Jumping Pull-Ups or Ring Rows as needed. Similarly, modify volume on the Push-Ups or to Knee or Elevated Push-Ups as needed.

Post rounds, reps, and Rx to comments.
Week 1 of 2

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!

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.)

Date, Time, and Pricing

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

Register Here!

Weekend Schedule Changes

Today’s 8am Strong Fit and Sunday’s 11am Active Recovery classes are cancelled.

_____________________
Top 12 Recipes, Snacks, and Blue Zones Meals of 2019 Blue Zones
Expert Advice to Enjoy AND Stay on Track This Holiday Season Morning Chalk Up

3-5 Progressive Sets of:
8-12e Dumbbell Bent Over Row (on bench)
1:00 Weighted Plank

Post loads to comments.
Week 1 of 2

_____________________

Beginning with a light weight, work up to a challenging load on the following complex:
5 Single Arm Kettlebell Swings
5 Single Arm Kettlebell Cleans
5 Kettlebell Rack Ipsilateral Reverse Lunges
5 Single Arm Kettlebell Swings (opposite arm)
5 Single Arm Kettlebell Cleans
5 Kettlebell Rack Ipsilateral Reverse Lunges
10 Kettlebell Goblet Squats
10 Russian Kettlebell Swings

All 50 reps are to be completed without putting the bell on the floor. Gold standard is 24kg for women and 32kg or men. 

Post loads to comments.

The New Year at CFSBK

As you awake from your holiday food coma, you may be looking toward 2020. We’re here to help you get stronger, eat better, and set intentions for the new year. Here’s what’s happening:

• Want to get a lot stronger in 2020? The Starting Strength program is an opportunity to spend 8 weeks with Coach Jeremy honing your technique and increasing your capacity at the most fundamental strength movements: Back Squat, Overhead Press, Bench Press and Deadlift. Registration for upcoming cycles opened this week, and they’re sure to sell out. Go HERE to sign up!
• Join Sasha Slocombe and CFSBK Coach Chris Fox from 7pm – 8:30pm on Sunday, January 12th and start off 2020 with intention. By developing a connection between the body and breath, you’ll be able to come back to the breath when difficult times arise whether in yoga, CrossFit, or life. Intention setting is more than making resolutions, more than wishing and hoping for things to change. What do you actually need to do to get there? What can you realistically do today that moves you closer to where you want to be? You’ll set an intention for action as you move forward into the coming year and beyond. Head over to the event page to learn more.
• This workshop coincides with the start of 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. For more info, check out yesterday’s post!

Weekend Schedule Changes

Saturday’s 8am Strong Fit and Sunday’s 11am Active Recovery classes are cancelled.

_____________________
Why a Higher VO2max Isn’t Always Better Outside
Combating the Winter Blues? Start with Vitamin D BarBend

For Total Time:
21-15-9
Thrusters 95/95
Toes-to-Bars

Then…

21-15-9
Hang Power Cleans 95/65
Lateral Bar Burpees 

Then…

21-15-9 
Deadlifts 95/65
3x Double Unders

Consider the full volume of work and move at what feels like about 80% effort, breaking up the reps as needed as you go.

Post time and Rx to comments.
Week 1 of 2

 

View this post on Instagram

 

A post shared by CrossFit South Brooklyn (@crossfitsouthbrooklyn) on Dec 25, 2019 at 9:17am PST

Great turnout yesterday morning for our two Festivus themed classes! We aired our grievances, performed the Feats of Strength, and there were even a few Festivus miracles. Thanks to the 45 people (including Open Gym) who spent their Christmas morning at the gym. Please note that we have a few class cancellations (including 6am and 7am group class) today. You can see our schedule HERE

The 2020 Look Feel Perform Better Challenge

It’s that time of year again… New Year’s Resolution time. While we believe it’s best to make choices in accordance with your goals and values all of (or at least most of) the time, we recognize that many of us use markers like the beginning of the year to kickstart positive changes. This year’s Look, Feel, Perform Better Challenge will follow a similar model to last year. There are two levels that you can choose to participate in. On Level 1 you’ll focus primarily on food quality and eating from a large spectrum of whole foods (lean proteins, veggies and fruits, whole grains and legumes, and healthy fats). This is a perfect place to start if you’re new to healthy eating or are want to revisit what that means for you. On Level 2 you’ll add the practice of portion control, focusing on eating appropriate (for you) servings of lean proteins, smart carbs, veggies, and healthy fats.

While this year’s Challenge is a few weeks shorter than the 12 weeks we’ve done in recent years (in 2020 we’re providing a 10-week format) this is NOT a “get fit quick” plan. The reason we run longer challenges than many other gyms (and, admittedly, like we used to) is that while extreme behavior changes can bring rapid results, we’ve almost always seen this followed up by a “crash,” where participants rebel against the limiting factors of an extreme or restrictive diet. We’d rather you have more inclusive food options and change a few small, manageable things over a longer period, than to change many things for 30 days only to get lost in a haze of bagels, beer, and chocolate cake once the challenge ends.

Who?

The entire CrossFit South Brooklyn Community!

What?

A 10 week challenge meant as a collective kickstart toward healthier nutrition and recovery habits in the new year.

Where?

Right where you are! But, also:

• Come to the CFSBK Potluck on February 8th!
• Participants are encouraged to organize “rest day dinners”, either in homes or at restaurants, with fellow LFPBers.
• You’ll have access to the private 2020 LFPB Challenge Facebook Group.
• Attend our weekly (dates listed below—these are not mandatory but helpful) webinars to help keep you inspired and to answer any questions that come up along the way. You spoke and we listened so this year we are NOT using Facebook for the webinars, which means you won’t have to choose between missing them and reneging on your decision to stay off the social media monster. We’ll instead be using Zoom. Can’t attend? They’ll be archived and you’ll have access to them throughout the challenge.
• The key to success is generally not to make sweeping changes, but rather to consistently practice the small stuff each day. With that in mind, consider scheduling some time now to set aside each day where you can work towards your goals

When?

This year the Challenge will run from Monday, January 13th through Sunday, March 22nd. And get ready to get your chef on, because we’ll also be hosting a potluck dinner at the gym on Saturday, February 8th. where you can meet and greet with fellow CFSBKers and sample some of the delicious ways they make healthy food choices.

Why?

To look, feel, and perform better! And, for some sweet prizes!

Wait, did you say prizes? Yes. The grand prize for both the men’s and women’s category is one month of FREE unlimited training at CFSBK, a $250+ value! There are also 2nd and 3rd place prizes for the men’s and women’s categories including a punch card or free specialty classes at CFSBK and a personal training session!

I’m interested. What will I need? For Level 1, only an openness and willingness to learn how to make more informed and healthier food choices. For Level 2, the same but you’ll also need hands! You’ll be “measuring” portions of lean protein, smart carbs, veggies, and healthy fats using your hands as your very own personalized portion control guide. Whichever level you choose, we will all benefit from doing a bit of food shopping and prep beginning the first week to make better-for-you food choices easier to make. Like we mention above, this isn’t a get-fit-quick scheme, it’ll require effort on your part. Not everyone can be an Iron Chef, but unless you have a full time cook at home, you’ll be doing some basic work in your kitchen.

Most people will achieve great results and remain more sane on Level 1. There’s no sense mowing your lawn if your house is on fire…we all need to take care of the big stuff (like eating high quality, whole foods) before digging into the small stuff (like weighing out foods, counting macros, or taking supplements). If you’re already consistently making quality food choices, then you may benefit from paying more attention to portions. If you’re not sure which way to go, choose Level 1.

Alright, you’re in? Great!

How To Participate

While the official start date is January 13th, 2020, you must complete the following steps by January 17th to be eligible for prizes:

• Sign your name on the big ole LFPB Challenge List in the front desk area of the gym at 597.
• Sign up and pay at the front desk or in the CFSBK Online Store ($100 total plus NY tax).
• Answer a few brief questions and submit your “before” photos according to the guidelines on the Look, Feel, Perform Better portal. These entries are private will not be published without your consent. You can access the 2020 LFPB Challenge Entry Form HERE.
• Join the 2020 LFPB Challenge Facebook Group
• Perform the LFPB Capacity Tests (programmed for our CrossFit group classes on Saturday, January 11th) and record your results. Or, if you prefer, use any other performance metrics that you find value in as long as you can retest them in 10 weeks.
• Set up your Tracker Sheet and begin tracking points earned daily and weekly reflections based on how well you’re able to practice the guidelines and/or what else came up for you.
• Complete your Post Challenge Submission by Friday, March 27th at the end of the Challenge.
• Participate in weekly Virtual Classroom Sessions! We listened to popular request to move these away from Facebook, so they’ll be held on the Zoom platform this year. Each session will include a brief topical lecture alongside a live chat. They’ll be held on Mondays from 1:10pm until about 1:40pm on the following dates: 1/13, 1/20, 1/27, 2/3, 2/10, 2/17, 2/24, 3/2, 3/9, 3/16 (may be subject to change, we’ll give advance notice if so).

You can find more info (including Level 1 and 2 guidelines) at the Look, Feel, Perform Better Challenge page or via the widget on the sidebar to the right!

_____________________
When a Weightlifter’s Toughness Goes Too Far Catalyst Athletics
A Decade of Fitness NY Times

The Airing of Grievances

QOD: What is a Grievance of yours from 2019?

The Feats of Strength

12:00: Heavy Single Dumbbell Turkish Get-Up
12:00  Heavy 100′ Farmers carry

The Festivus Miracles

25-20-15-10-5
Row Calories
Push-Ups
Sit-Ups

The total Push-Ups in this workout is 75 reps. If high volume Push-Ups are difficult for you, cut the volume down to 8-12 reps per round for just the Push-Ups. Knee Push-Ups are also an option, but if you have strict Push-Ups opt for a rep scheme that allows you to work the mature version, even at lower volume.

The Sit-Ups can be scaled up to weighted Sit-Ups if you’d like.

Post work to comments.
Week 1 of 2

Holiday Schedule

Happy holidays from your friends at CFSBK! We’ll be running on a modified schedule for the next couple of days, but there will be plenty of opportunities to get your fitness on. We’ve also listed a couple of weekend cancellations below. Here’s what’s happening:

Here’s what you can expect:

Today, December 25th

9am CrossFit
10am CrossFit
9am-11am Open Gym

Cancelled: Everything else

Thursday, December 26th

Normal staffing and schedule from 8am onwards.

Cancelled: 6am CrossFit, 7am CrossFit, 4:30pm CrossFit Teens

Weekend Cancellations

Saturday 8am Strong Fit
Sunday 11am Active Recovery

_____________________
The Story of Festivus YouTube