Pull-Up Clusters

4 x 5/3/2 

In this format you’ll perform a set of 5 Pull-Ups, rest 20-30 seconds then a set of 3 Pull-Ups, rest 20-30 seconds and finally a set of 2 Pull-Ups. Rest 2:00 between “clusters.” Use a load or level of assistance that is, more challenging than last week but still allows you to perform at least 6+ quality reps. Modify to challenging Ring Rows as needed. 

Post work to comments.
Week 2 of 6

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For Time:
21-15-9
Calories Rowed
Burpee Box Jumps 24/20

Post time and Rx to comments.

TODAY: Starting Strength Total at CFSBK

Coach Jeremy’s Starting Strengthers will wrap up their eight-week cycle TODAY starting at 2:00pm. Lifters will be testing their 1RMs in the Back Squat, Press, and Deadlift. All are welcome to come by, hang out, and do some cheering. Get ready for some massive PRs!

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What the Ingebritsen Brothers Can Tell Us About Nature, Nurture, and Running NY Times
Bulletproof You Bum Breaking Muscle

Partner Metcon

In teams of 2, complete the following for time:
1 Mile Run 
10 Thrusters 155/105
25 Pull-Ups
20 Thrusters 135/95
25 Pull-Ups
30 Thrusters 95/65
25 Pull-Ups
40 Thrusters 45/33 
25 Pull-Ups

Split the mile into into 6 x 270m (3 runs each partner). Partition the rest of the work up as desired. The Thrusters should begin on the heavy side and progress through lighter loads to an empty bar. Modify the Pull-Ups as needed to bands or Jumping Pull-Ups. 

Suggested scaling options. You should be able to do 3-5 reps at the first load:

A) 155/105, 135/95, 95/65, 45/35
B) 135/95, 115/75, 75/55, 45/35
C) 115/75, 95/65, 65/45, 45/35
D) 85/55, 65/45, 45/35, 35/25

Post time, Rx, and Partner to comments.

Starting Strengther Anise F. competing in last weekend’s Iron Maidens Raw Open

Tomorrow: Starting Strength Total

Coach Jeremy’s Starting Strengthers will wrap up their eight-week cycle tomorrow starting at 2:00pm. Lifters will be testing their 1RMs in the Back Squat, Press, and Deadlift. All are welcome to come by, hang out, and do some cheering. Get ready for some massive PRs!

Note: Yoga for Athletes is cancelled today!

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Is There a Perfect Pre- and Post-Workout Meal BarBend
Bailey Is Back Morning Chalk Up

Front Squat

3 x 6-8 @4211

Heavier than last week. No grinding. 

Post loads to comments.
Week 2 of 6

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2 Rounds…
In 6 Minutes:
35/25 Calorie Row
25/17 Calorie Bike

Then, in remaining time…

AMRAP No-Push-Up Burpees 

Rest 6 minutes between rounds. Work at a repeatable pace and aim to score similar times of the row/bike and to within a few reps of Burpees on both pieces. 

Post work to comments.

This Week at CFSBK in Review

1. In case you missed it, photos from the 2019 Iron Maidens Raw Open are now up on Flickr! 

2. Thank you to everyone who lifted, volunteered, cheered, sponsored, and donated at Iron Maidens. Iron Maidens competitors raised $22,366 to fund the Stay Strong Scholarship. That’s amazing! You can still donate here.

3. Azam Poulatov is our September Athlete of the Month. Check out Monday’s post to learn more about him. Congrats, Azam!

4. Registration for Coach Ro’s Anti-Gravity Strength class opened this week, and as of Thursday evening there’s just ONE SPOT left. Who wants it? Go here to get it.

5. On Friday, September 20th starting at 7:45pm, CFSBK is hosting a Mario Kart tournament on the BIG SCREEN in 597. Relive your college years, childhood, adolescence, infancy, adulthood, or whatever the case may be. More details can be found on the event page.

6. Coach Jeremy’s Starting Strengthers will wrap up their eight-week cycle this Sunday, September 15th starting at 2:00pm. Lifters will be testing their 1RMs in the Back Squat, Press, and Deadlift. All are welcome to come by, hang out, and do some cheering.

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Do These 6 Bodyweight Exercises for a Better Big 3 BarBend
What We’re Fighting For The Players’ Tribune

Power Clean

3 Sets…
Every Minute on the Minute x 3:
Clean Deadlift + Mid-Hang Power Clean + Push Jerk

Rest 1:00 between sets. Increase load during the rest periods as appropriate, aiming to work a little heavier than last week if you’re feeling good. 

Post loads to comments.
Week 2 of 6

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For Time:
100 Double-Unders

Then,

30-20-10
Russian Kettlebell Swings 24/16kg
Push Presses 95/65

Modify to Alternate Foot Steps or 2x Singles as needed. The kettlebell and barbell should both be medium heavy and unbroken on the fast end. 

Post time and Rx to comments.

Pat S. and Coach Ro with their bikes at New Jersey Motorsports Park. The day was sponsored by Pat’s shop, Classic Car Club of Manhattan. Check them out! 

Sunday: Starting Strength Program Total

Coach Jeremy’s Starting Strengthers will wrap up their eight-week cycle this Sunday, September 15th starting at 2:00pm. Lifters will be testing their 1RMs in the Back Squat, Press, and Deadlift. All are welcome to come by, hang out, and do some cheering. Get ready for some massive PRs!

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Grip Training for Weightlifters Catalyst Athletics
The Man Behind Iconic CrossFit Photography Boxrox

Single-Arm Farmer Carry

5-7 Sets x 10 Seconds.

Rest 1:30 – 2:00 between sets. Start with a load you can carry for 10+ seconds without putting down and progress each week from there with the goal of building in weight each week.

Post loads to comments.
Week 2 of 6

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4 Rounds for Time:
270m Run
15 Wall Ball 20/10, 14/9

Aim to set and hold a very uncomfortable pace throughout. 

Post time and Rx to comments.

Kristeli high fives Coach Jeremy after a successful Bench Press attempt. Photos from Iron Maidens 2019 are now up on our Flickr account! 

September 20th: Mario Kart Tournament at CFSBK

Get ready! On Friday, September 20th starting at 7:45pm, CFSBK is hosting a Mario Kart tournament. Relive your college years, childhood, adolescence, infancy, adulthood, or whatever the case may be. We’ll be playing on the BIG SCREEN in 597.

About a week before, we’ll going to set up a practice station by the couches. For the main event, you’ll choose from 1 of the following classic Nintendo characters:

• Mario
• Luigi
• Princess Peach
• Toad
• Yoshi
• Donkey Kong
• Wario
• Bowser

Please leave a comment on the event page to let us know who you’d like to play as!

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Tim Ferriss, the Man Who Put His Money Behind Psychedelic Medicine NY Times
The Athlete’s Friend, Eggs Breaking Muscle

Snatch Complex

Every 2 Minutes x 5 Sets:
Snatch Deadlift + Mid Hang Power Snatch + Mid Hang Power Snatch + Overhead Squat

Post loads to comments.
Week 2 of 6

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30 Minutes for Quality:
2:00 Row 
5-10 Strict Hanging Leg Raises
:20e Dumbbell/Kettlebell Side Plank
5 Snatch Sots Presses

To be completed using nasal breathing only. Work at a sustainable pace throughout, resting up to 30 seconds between movements as needed to maintain that pace. Focus on straight legs (as able) and a slow and controlled tempo for the Leg Raises, modifying to Knee Raises as needed. For the Snatch Sotts Presses, add a small amount of weight if you can, and modify to a Single-Arm Dumbbell version as needed. 

Post work to comments.

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, September 24th. 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, September 24th to Saturday, November 16th
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.

News and Notes

• Have you done an AG Strength cycle with Ro? Give everyone your testimonial in the comments!
• Our CrossFit Youth programs a back in full swing for the fall. Go HERE to see our full schedule and learn more!

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Soreness, Training, and Practice Starting Strength
Bulletproof Your Grip Strength Breaking Muscle

Contralateral Romanian Deadlift / Push Press Superset

A1) Contralateral Single Leg Single Arm Romanian Deadlift
3 x 6-8 @ 4111

Focus first on balance and stability through the foot, lower leg, and hip. Use dumbbells or kettlebells to add load as able.

A2) Barbell Push Press:
3 x 6-8 @ 41X1 

The bar should not be crashing back to the rack position. Start light enough to use the prescribed tempo and to build in load over six weeks.

Sumo Deadlift

3 x 6-8 @4111

Use a double overhand grip and control the tempo, using a switch grip only if you need it. Hook grip is preferred. Start light enough to use the prescribed tempo and to build in load over six weeks. Here’s a useful demo video. 

Post loads to comments.
Week 2 of 6

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Cash Out

4 Sets:
12-15 Supine Dumbbell Triceps Extensions 
12-15 Dumbbell Bench Press

Rest 1:00 between sets.

Post work to comments.

September Athlete of the Month: Azam Poulatov

As told to Chris Fox

Up next is a guy who—unbelievably—was too nervous to take group classes after completing Foundations. He has since overcome “fitness fears” that most of us easily would rather go around. You might say that he’s made a hobby out of exploring the limits of his abilities and tolerance for discomfort, only to push beyond them when encountered. Run 100 miles in 100 degrees? 30-Mile Spartan Beast Race, including 30+ obstacles? Pishaw. No problem. Azam is someone who certainly lives the qualities he recommends to future Athletes of the Month at the end of this interview. But let’s start at the beginning.

Hi Azam! When and why did you begin your journey at CrossFit South Brooklyn?

I did my Foundations in July of 2013. I came upon CrossFit when I was looking to do some sort of a circuit training-type workout, probably just by having done an internet search on the topic. When I started back in 2013 there weren’t any CrossFit gyms near my area, plus the Yelp reviews made a compelling argument for me to choose CFSBK and stick with it to this day.

Glad you wound up here! What were you doing fitness-wise prior?

Nothing very inspiring for certain. Mostly going to a “regular” commercial gym where I’d jump on a treadmill or elliptical and then use some free weights to do curls.

So this was pretty different. What were your initial impressions of the CFSBK environment?

Very intimidating. Especially, when I saw some of the ladies snatching what seemed like and, in fact, turned out to be, very heavy barbells. It was definitely outside of my comfort zone.

Do you come from an athletic background?

Not sure what would constitute an “athletic” background. I did some Olympic weightlifting back home when I was young but quit after a few months. I dabbled in a little bit of track and field then quit just after a few months, too. I then did martial arts for a little while, and then… you guessed it right… I quit that as well. So as you can see, prior to CrossFit I was not much of an “athlete” and didn’t have an “athletic” background.

Well you stuck with us! I would say you fall firmly into the “athlete” camp nowadays…Where did you grow up?

I was born in a town called Khujand located in the northern part of Tajikistan. I lived there until I was 22, when I moved to the US to go school. I went to a small liberal arts school in Oklahoma and studied Business Administration as my major, which like most people I don’t use, in my day-to-day work.

That’s even further away than Staten Island. How’d you end up in Brooklyn?

My siblings had also moved to US and were living in Brooklyn. Somehow, they managed to hoodwink me into moving to NYC so we could all be closer to each other.

How do you usually spend your days?

Ha! Lately it feels like work, then home, then gym, then home, then rinse and repeat the following day. I work in IT designing computer networks. The way I usually explain what I do is: I basically make the “internet plumbing” work so people and businesses can get to their apps. Although I do go for training runs the days I am not in the gym or and try to make day trips to Bear Mountain for some trail running/hiking on the weekends.

What are your hobbies, weird or mundane, other than CrossFit?

I did obstacle racing for a while and was using my CrossFit training as the base to get through some of those. Lately I gravitate more towards long distance trail running, and have been doing two or three 100 milers each year for the past few. I could tell some stories about those, but the one that’s been seared in my brain involves the toughest 100 mile race I’ve done yet. In northern Georgia… in the heat and humidity of summer in the South. I went through two days and nights where the weather went from 100 degree heat/humidity into hyperthermic torrential downpour by the second night. The “run” turned into a painstaking “one foot in front of the other” expedition where I was just surviving the elements, from high winds on the ridge lines to a mud-sliding slippery downslope.

But don’t let that scare you away! Should you sign up for one, it’s not all bad! Other memorable experiences involve just being in the beauty of nature, enjoying the quiet and seeing wildlife. Recently I was in Southern California and saw a bear and a mountain lion and almost stepped on a copperhead snake. I passed a moose and wild goat during another recent 100 miler in the Cascade mountains. Nothing compares to actually getting into these remote, untouched places and enjoying the beauty of what mother nature has created.

Other than that I pick up a book here and there when I am commuting to work and back. Maybe even dabble in a little bit cooking as part of my meal preps. Between work, family, and fitness, there’s not a whole lot to report on the hobby front I guess.

Wow! Sounds like there’s a pretty satisfying payoff to all the hard work in a race like that. 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?

I wish I could come up with something profound but all I can think about are the last two lines from the poem “Invictus” by William Henley, “I am the master of my fate, I am the captain of my soul.” I suppose it’s more of a mantra rather than an ad.

What were your initial goals in the gym, if any, and what are you working on now?

Once I was introduced to them I wanted to lift bigger weights, especially on the Oly movements, when I first started. And I still do now! Currently I’m working more on the gymnastics side of things (i.e. Pull-Ups, Handstand Push-Ups, Muscle Ups and so on) where I have been steadily, if slowly, improving.

What did you struggle with at first or what are you most proud of for improving?

I want to say I struggled with everything at first and that wouldn’t be untrue. But I suppose I struggled a lot keeping up in metcons and with some of the more complex movements (Snatch and definitely Split Jerk). My proudest moment so far has easily been when I got my first Ring Muscle-Up. To put it in words, I guess that it felt like “nirvana,” or at least like I’d reached some sort of “CrossFit summit.”

Do you participate (or have you participated) in any special programs at CFSBK?

I’ve participated in Anti-Gravity Strength, which has definitely helped me on those gymnastics goals and did a year of Alchemy Nutrition Coaching which helped me to improve some lifestyle things. Does private training count as a special program? I’ve done privates since day 1 with someone I think you know. 😉 I was actually too anxious/afraid to start taking classes after Foundations so I began training multiple times a week with you before being (mercifully) kicked into group classes.

Fly free, little bird! How has Crossfit (the training itself, or the community) changed you?

I am not sure how to put it, but I think it gave me a different perspective on some things. What I mean is that whenever I encounter something difficult or challenging outside of the gym, I can remember times when I was on the floor after a hard workout. I can then know that whatever I am currently facing in my daily life, it can’t be as hard as doing some of those workouts. Haha… Does that make sense? I hope that makes sense.

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

Don’t be intimidated, just show up. Or be intimidated and show up anyway. Sounds simple enough but it takes a lot of courage to do that.

What keeps you coming back to CFSBK?

I keep asking that same question myself… just kidding! The same things that I came here for initially I guess. I like the programming. The coaches are constantly providing feedback and guidance. And, in general, it feels more personal when I show up to CFSBK than just being “another member” in some gym.

What qualities are important to you for a future Athlete of the Month?

I am not sure if I can add anything to what other Athletes of the Month have mentioned in the past. Qualities I have always admired in a person are tenacity and determination, both of which have to be renewed on a regular basis.

News and Notes

• Thank you to everyone who lifted, volunteered, cheered, sponsored, and donated at Iron Maidens. Iron Maidens competitors raised $22,266 to fund the Stay Strong Scholarship. That’s amazing! You can still donate here.
• Did Azam’s comment about AG Strength pique your interest? A new cycle starts soon, and details will be up on the blog tomorrow!

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7 Micronutrients That Are Important for Athletes BarBend
New Clues to the Way We Metabolize Sugar Scientific American

Pull-Up Clusters

4 x 5/3/2

In this format you’ll perform a set of 5 Pull-Ups, rest 20-30 seconds then a set of 3 Pull-Ups, rest 20-30 seconds and finally a set of 2 Pull-Ups. Rest 2:00 between “clusters.” Use a load or level of assistance that allows you to perform at least 6+ quality reps. Modify to challenging Ring Rows as needed.

Post work to comments.
Week 1 of 6

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4 Rounds for Time: 
400m Run
15 Overhead Squats 75/55

The loading on the barbell should be light for you. Aim to have to pick it up only once per round. 

Post time and Rx to comments.

Last Day to Sign Up for Fight Gone Bad!

TODAY is the very last day to register for Fight Gone Bad 2019, which goes down on October 5th! Join us for a day full of fun, community, costumes, and raising money for the Sunrise Movement, a coalition of young people fighting to halt climate change and create millions of green jobs.

Watch the video above to get a sense of what Fight Gone Bad is all about, or check out these photos from last year and the year before.

We need your help to make a difference. Go HERE to support the Sunrise Movement in stopping climate change and have fun doing it!

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How Shift Happens in Our Lives Zen Habits
Not All Interval Workouts Are Created Equal Outside

Today: Iron Maidens Raw Open

Today’s the day! Iron Maidens, one of CFSBK’s most anticipated events of the year, is finally here! We’ll be hosting this annual women-only powerlifting meet at the gym today from 9am to 7pm.

All classes (including Open Gym) are cancelled today. We’ll be back on our normal schedule tomorrow.

Iron Maidens lifters are raising funds for the Stay Strong Scholarship, which supports students at Bronx-based Grace Outreach. This year, our goal is to raise $30,000 to continue supporting these students. As of Friday night at 6:30pm, we’re at $18,066 raised.  Show some love by donating to your favorite CFSBK lifter(s) or directly to Grace Outreach through the Crowdrise campaign below.

DONATE HERE!

Sign Up for Fight Gone Bad!

Tomorrow is the very last day to register for Fight Gone Bad 2019! You don’t want to miss out on a day full of fun, community, costumes, and raising money for the Sunrise Movement, a coalition of young people fighting to halt climate change and create millions of green jobs. Go HERE to participate in this super fun day and join us in the fight against climate change!

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DACA Youth Need Help NYN Media
Pumping with Purpose Bronx Free Press

Front Squat

3 x 6-8 @ 4211

Start light enough to move perfect today and to add load next week. No grinding. 

Post loads to comments.
Week 1 of 6

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2 Rounds…
AMRAP 6 Minutes:
24 Double-Unders
8 Box Jump-Step Downs 24/20″
6 Toes-to-Bars

Rest 6 minutes between rounds  Work at a repeatable pace and aim to score to within a few reps on both pieces. Modify the dubs to Alternate Foot Steps or 2x Singles and Toes-to-Bars to Hanging Leg or Knee Raises as needed. 

Post rounds, reps, and Rx to comments.

Farewell to Greg and Maggie, who were CFSBK members for 7 years. They’ll be moving to DC and had this to say about their departure: “We’re so grateful for the culture you created at the gym that gave us a home for the past 7 years. We learned so much from you and your staff about our strength and capabilities and we really appreciate the quality coaching that helped us improve our performance.” We’ll miss you guys! 

This Weekend at CFSBK

Big things are happening at the gym this weekend! Here’s what you need to know…

Saturday

Join us as we host the 2019 Iron Maidens Raw Open. 60 women, from CFSBK and beyond, will test their strength at Back Squat, Bench Press, and Deadlift in this women-only powerlifting meet.

For the 4th year in a row, Iron Maidens lifters will raise funds for the Stay Strong Scholarship, which supports students at Bronx-based Grace Outreach. This year, our goal is to raise $30,000 to continue supporting these students. Right now we’re at $16,651 raised. Show some love by donating to your favorite CFSBK lifter(s) or directly to Grace Outreach through the Crowdrise campaign.

Please note that all classes are cancelled tomorrow. C’mon out to the gym to cheer!

Sunday

Sunday is the very last day to register for Fight Gone Bad 2019! You don’t want to miss out on a day full of fun, community, costumes, and raising money for the Sunrise Movement, a coalition of young people fighting to halt climate change and create millions of green jobs. If you’re still on the fence, check out these 5 reasons why you should get involved.

Go HERE to join us in the fight against climate change!

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Studying the Superhuman Scientific American
Unfortunately I Enjoyed This Stupid Pain Relieving Machine NY Mag