Farmer Carry

30 Seconds x 1-2 Sets

After a few warm ups, perform a heavy carry for 30 seconds without putting the weight down. Go heavier than past week, if possible. The goal is to progress toward body weight in each arm for 30 seconds.

Post loads to comments.
Week 3 of 6

_____________________

Every Minute on the Minute x 16:
12 Wall Balls
12 No-Push-Up Renegade Rows

Use a heavier ball and/or higher target than usual for Wall Balls and go heavy on the Rows. 

Post work to comments.

Saturday, August 17th: 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, August 17th from 4:00pm to 8:00pm
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

News and Notes

• Missing something? Maybe a bike helmet or some snazzy shoes? It might be in our most recent lost and found dump! Be sure to claim your stuff at the front desk before we donate it to CHIPS in a couple of weeks.
• We’d love your help with Iron Maidens 2019! There are a variety of ways to get involved. Fill out this volunteer form to learn more and share your availability. Check out photos from last year’s event to get a sense of what it’s all about.

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The Fundamental Link Between Body Weight and the Immune System The Atlantic
Why You Should Visit a Farm This Summer JSTOR Daily

Power Clean

In 10:00, work up to a heavy but perfect Power Clean for the day.

Post loads to comments.
Week 3 of 6

_____________________

2 Rounds…

In 10:00:
5:00 Bike/Row for Calories

Then, in remaining time, rounds of…

3 Power Cleans @75-80% of today’s heavy single (performed as singles with 15-20 seconds of rest between reps, not touch-and-go)
3 Wall Walks (or 24 Alternating Shoulder Taps from a Pike Position)
:30 Hollow Hold

Rest 5 minutes

Work at a sustainable and repeatable pace, just slightly above conversational. Shoot for consistent scores for the bike/row and rounds completed on both intervals. Walk or stretch during the rest period. You should not feel wrecked after either piece. 

Post work to comments.

Iron Maidens and the Stay Strong Scholarship

You probably know that The Iron Maidens Raw Open, a women-only powerlifting meet slated for Saturday, September 7th, is one of our most anticipated events of the year. 60 women, from CFSBK and beyond, will test their strength at Back Squat, Bench Press, and Deadlift. You won’t want to miss it. Save the date!

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.

Why should you support the Stay Strong Scholarship? Here’s a message from CFSBK’s very own Danae McLeod, Executive Director of Grace Outreach:

Four years ago we created the Stay Strong Scholarship to support undocumented women who couldn’t afford to go to college. We had no idea that immigration would become one of the most contested political topics in the news. We just wanted to support DREAMers and undocumented young women who had come to the U.S. as children and they weren’t eligible for financial aid to pursue their dreams and go to college.

Over the past 4 years, Iron Maidens competitors have raised over $90,000 to send women to college. We have graduated four students with Associate Degrees and our first student to complete a Bachelor’s degree graduated this May from Lehman College!

We are currently supporting six students making their way through college. Three are at Hostos Community College, Bronx Community College, and Borough of Manhattan Community College and three have moved on to bachelor’s degree programs at Lehman and John Jay Colleges.

Your efforts have made these degrees possible! By participating in fundraising for the Stay Strong Scholarship you are contributing to positive change in the lives of women. I hope that as you’re training this year for the Iron Maidens Raw Open you will put aside some time to fundraise for the Stay Strong Scholarship.

This year, our goal is to raise $30,000 to continue supporting these students. Right now we’re at $1,551 raised. Can you help us get there?

Show some love by donating to your favorite lifter(s) through the 2019 Crowdrise campaign here!

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Mat Fraser, Tia-Clair Toomey Win the 2019 CrossFit Games BarBend
The Training Secrets of a Top CrossFit Coach Outside

Barbell Front Rack Step-Ups

3 x 8e

Use a “faster up-slower down” tempo. Heavier than last week.

Back Squat

Heavy 3

Use a “faster up-slower down” tempo. One work set. NOT a 3RM. Go by feel and leave 1-2 reps in the tank.

Post loads to comments.
Week 3 of 6

_____________________

Cash Out

4 Sets: 
:30 Biceps Curls (Max Reps)
:30 Rest

Choose a load that you can perform 15-20 reps at.

Post work to comments.

August Athlete of the Month: Katherine Akiko Day

As told to Chris Fox

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

In the fall of 2015, I found myself in a job with a heinous, bullying boss named Richard. The situation was new for me and I didn’t yet have the tools to cope. Eventually I reached a threshold of toxic stres,s and it led me to both therapy and Crossfit (thanks, Richard!). My boyfriend at the time asked if I would try CFSBK with him, and I was so desperate for anything different that I jumped in headfirst. All I knew was that what I was doing wasn’t working. Man, I am so grateful that I walked into this gym.

We’re glad you decided to give it a shot, too! What were your initial impressions of CFSBK’s environment?

I’ve always been small and skinny—”blessed”—with a fast metabolism that for years made me fearful of regular exercise and potential weight loss. In grad school, with the long hours, stress and boredom of eating out I was chronically below a healthy weight. More significantly it gave me a fixed mindset about my body: its appearance and abilities. So I was pretty intimidated to walk into CFSBK; I think part of me was expecting everyone to question why someone who looked like me was there at all. Instead I felt remarkably unremarkable. I was immediately treated as though I belonged here. Amazingly I also ran into two former classmates my first day: Linda Hutsal from highschool and Mary Mazilo from college!

What a small world! What’s your “athletic” background? 

I did gymnastics pretty seriously until around middle school. The uneven bars were my favorite! Then I did pretty much nothing until learning yoga in college. I’ve never considered myself an “athlete,” so I’m pretty stoked to be Athlete of the Month. It feels like it is sealing the deal on a huge shift in mindset for me.

That’s so awesome to hear. We strive to create a safe, effective, inclusive, and (hopefully) fun training environment for every level of “athlete.” Where did you grow up?

I grew up in South Jersey with my parents and older brother, Dave, who now lives in Hawaii. He was always very athletic, and the story I told myself was that I was the opposite. Interestingly we both started doing CrossFit separately at around the same time, miles away from each other, and only found out after the fact! Now it’s a major shared interest and we love to swap tips, look at lifting videos, and go to class together during visits.

As evidenced by the awesome (and CrossFit requisite) handstand pic above. How’d you end up in Brooklyn?

I am a set designer for film and television, so I came here for work, really. Manhattan and Queens don’t suit my temperament but Brooklyn feels like home.

How do you spend your time outside the gym? 

I have been involved in my union working on harassment policy, paid leave, and open communication between the Locals. I’m working on starting an outreach program to expose underrepresented young people to the jobs in our industry. And, I also love hanging out with my large dog and little cat, who are best buds.

What are your hobbies other than CrossFit?

The CFSBK Art Show was actually a big mover in my artistic life. I developed a perfectionist mindset and anyone who suffers from that knows that it is debilitating, especially for creativity. I had mostly stopped art for my own pleasure until I decided to show some work at the Art Show, and I have participated every year since! The show has helped motivate me to just make art and share it, without attaching judgement to it.

I also learned how to surf a few years ago because the idea terrified me. All of these things are linked together with my general growth since I started at CFSBK.

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?

Be brave.

What were your initial goals in the gym, and what are you working on now? What did you struggle with at first or what are you most proud of for improving? And how has CrossFit changed you?

As I said, I grew up with a fixed mindset and I quickly discovered in therapy that this was a major factor contributing to my stress at work. I didn’t realize it at the time, but joining CFSBK would be the active component to my work in therapy! My biggest struggle was feeling like I had to be perfect at something before even doing it, especially in front of others. Every time I went to a CrossFit class, I was out of my element, doing something I’d never done before, in front of other people. And nothing bad happened! And then you do it again. CFSBK has helped me to foster a growth mindset and to change the way I see myself and my abilities. Getting strong and fit and doing fun stuff with my friends who are also striving for betterment is icing on the cake.

“And then you do it again” pretty well sums of the process for improvement in any area. Nice job! Do you participate in any special programs at CFSBK?

Currently addicted to Anti-Gravity Strength! Also big shout out to Coach Keith for personal training and remote programming to help me with more focused goals.

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

Be brave!

Something that so many of us struggle trying to do a little more of. Thanks for the inspiration! What keeps you coming back to CFSBK?

I mean, after everything I’ve just told you, isn’t it obvious?

Ha! I suppose it is. Last question then… what qualities are important to you for a future Athlete of the Month?

Striving courageously for personal betterment and lifting others up in the process with positivity, passion and joy.

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Exercising After C-Section Girls Gone Strong
When New Yorkers Were Menaced By Banana Peels Atlas Obscura

Dumbbell Press / Pull-Up Superset

A1) Seated Dumbbell Press:
3 x 8-10

A2) Strict Pull-Ups:
3 x 8-10

Use a “faster up-slower down” tempo. Add load and/or reps to last week. Use band assist, partner assist, or add weight to the Pull-Ups as needed. 

Post work to comments.
Week 2 of 6

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3 Rounds for Time:
35 Sit-Ups
45 Squats
550m Run 

Post time and Rx to comments.

Eat, Pray, Gainz: Yellow Vegetable Curry with Steamed Cod

By Chris Fox
Originally posted on 8.21.17

This recipe started coming together when Coach Whitney’s curried lentil recipe awakened my long dormant love of all things curry. I’d eaten many curries when I was a vegetarian, and then when I started eating meat again they, like many other vegetarian staples, fell off my plate and were replaced by mostly “meat and _____” dishes. Lately I’ve been working my way back around to my love of vegetables and realize that a “plant based” diet doesn’t have to exclude eggs, fish, and meat. This recipe is similar to one I used to prepare from scratch and serve over rice with a side of lentils and naan. Here I make use of yellow curry paste, a rainbow of fresh vegetables, and serve it with a steamed cod fillet as a great source of lean protein. Without a side of starchy veg or grain, it’s a great meal to enjoy away from exercise. I offer a few hacks and suggestions below to beef up the carbs and lower the fat to make it a great post exercise meal, and also some to keep it 100% vegetarian. Hope you enjoy!

Makes 4 servings, each coming in at about: 350 calories (roughly 35 grams protein, 20 grams fat, and 12 grams of carbs).

Ingredients

• 3 cloves garlic, fine chopped
• 1 TBSP ginger, fine chopped
• 4 TBSP (I used Maesri brand) yellow curry paste
• 2 medium zucchinis, sliced into ½” half moons
• 1 medium carrot, sliced into ¼” half moons
• 1 large red pepper, sliced into bite sized pieces
• 4 cups green cabbage, rough chopped
• ½ cup coconut milk powder, mixed with 2 cups water*
• 2 TBSP oil (coconut, canola, light olive, or ghee)
• 1 TBSP sugar
• 4 cod fillets (about 5-7 oz each)
• Salt and pepper to taste
• Optional – chopped fresh herbs (cilantro, basil, mint) and lime wedges for garnish

*A shaker cup with a wire whisk ball works great for this!

Prep

• Prep the veggies, keeping the garlic and ginger separate.
• In a large pot, heat half of the coconut oil over medium high, and sauté the garlic and ginger for a about a minute, until fragrant.
• Add the curry paste and sauté for a minute.
• Add the rest of the vegetables and stir to coat in the curry paste.
• Add the coconut milk mixture, sugar, salt and pepper and stir thoroughly.
• Cover, reducing heat to medium-low and simmer until vegetables are cooked through (8-10 minutes to maintain a bit of crunch, 12-14 if you like them softer).
• While the curry is simmering, heat the remaining coconut oil over medium-high in a large non-stick pan.
• Pat the fish dry and salt and pepper them to taste.
• Place the fillets in the pan, cover, and cook through, about 5-6 minutes (the fish will steam in it’s own liquid and should be opaque throughout when done).
• Ladle the curry into bowls then place the fish alongside or atop, and garnish as desired.

The curry paste makes this so easy to make, and honestly, you could skip the garlic and ginger and go right to sautéing the paste before adding the vegetables if you wanted. The bulk of the time is spent prepping the veggies. Double or half the recipe for more/fewer servings. If you’re planning to have leftovers to reheat, I recommend cooking the veg al dente so they aren’t mushy the next day.

Hacks

• Boost the carbs: Serve over cooked rice, add 3-4 cubed potatoes with the rest of the veg, or serve with some naan to make a great post workout meal.
• Lower the fat: Use ¼ cup of the coconut milk powder or use a canned light coconut milk.
• All veggie option: Add 2 cups of cooked chickpeas a minute or two before the veg are done cooking to ditch the flesh but keep the protein up.
• Garnish with ¼ cup of low-fat greek style yogurt for a vegetarian protein boost or just to cut through the heat.
• Add the chickpeas and keep the fish for a higher calorie and protein meal.
• Use any veggies you like or have around. Chopped greens, snow peas, green beans, the options are plenty. Be sure to keep cooking time for different veggies and thickness of cuts in mind.
• Use more or less of the curry paste to taste. For a spicier kick, add a few sliced fresh green chiles when you sauté the garlic and ginger.

 

News and Notes

• There are a bunch more easy, healthy recipes over on the Articles & Media page!
• Check the blog tomorrow for our August Athlete of the Month. Who’s it gonna be??

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Saturday Cuts Rip Through Games Veterans Morning Chalk Up
Kettlebell Lifting, Handstand Walking, and a Whole Lot of Misery NY Times

Ring Muscle-Up

Spend 12-15 minutes doing 4-6 sets of one (or more) of the following options. Choose the one that best suits your needed area of improvement.

A) Stamina: 1-5 Strict Muscle-Ups on the high rings with about 90 seconds of rest between sets
B) Transition Strength: 1-3 Leg or Band Assisted Low Ring Transitions with a 3 second pause in a deep dip at the finish of the transition
C) Stability: 5-10 Second Top and Bottom Ring Supports. Be sure to squeeze the rings in close to the body and control the eccentric. Use toes on floor as needed. 
D) Pulling/False Grip Strength: 2-3 False Grip Ring Pull-Ups + 10 Second False Grip Hang
E) Transition Skill/Stability: Jumping Muscle-Ups with a 3 second pause in a deep dip in the
finish of the transition before pressing out the dip

Post work to comments.
Week 2 of 6

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Partner AMRAP 24 Minutes:
24 Double-Unders
16 Alternating Dumbbell Snatches 50/35
12 Burpees
8 Chest-to-Bar Pull-Ups

To be completed in “I go, you go” fashion: Partner A completes 24 Dubs followed by Partner B. Partner A then completes 16 Alternating Dumbbell Snatches, followed by Parter B. Partner A then completes 12 Burpees, followed by Parter B. Finally Partner A completes 8 Chest-to-Bar Pull-Ups, followed by Parter B before returning to the Dubs. 

Scaling Options
Jump Rope: Doubles, Alternating Foot Steps, 2x Singles
Dumbbell: Load, Hang
Burpees: No Push-Up, Walk Out/In
Pull-Ups: Chin-over-Bar, Band Assist, Ring Rows

Post rounds, reps, Rx, and parter to comments.

Alchemy Nutrition & Wellness at CFSBK

Know a lot (or a little) about nutrition but can’t seem to make it work for you consistently? Have you tried diets like Paleo, vegan, Zone, counting macros, counting calories, intermittent fasting, you name it… to no avail? Did it work while you were “good,” but was eventually too hard to maintain and you “got off track”? Programs that ask for quick, wholesale changes often end up this way. Alchemy Nutrition & Wellness with our own Coaches Chris and Jess Fox offers a different approach.

What we offer

Many people know what they should be eating but lack the structure necessary to do so consistently. At Alchemy Nutrition & Wellness, we use a client centered coaching program to provide the structure and accountability you need to finally make nutrition work for you. It’s not a quick-fix, short-term diet. There’s no counting, complicated meal plans, or elimination of any particular food group. Working side by side with your coach over the course of a full year, you’ll develop the habits necessary to eat better today, tomorrow, and next week, and develop skills to be healthy for life.

What results you can expect

• A healthy relationship with food and the ability to enjoy it
• A deeper understanding of what foods to eat regularly and what serving sizes are appropriate, without the need to weigh and measure
• Independence from “dieting”
• Improved body composition and overall health
• Improved self esteem and confidence in other areas of your life

Head over to the Alchemy program page to learn more and get started on your nutrition journey! 

Yoga for Athletes Cancelled Today

Today’s 10am Yoga for Athletes class is cancelled. Still looking to do something other than CrossFit or Short Circuit this weekend? Don’t forget that we also offer Active Recovery at 11am today and tomorrow!

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The Secret to Having the Best Summer Ever NY Times
Will AI Improve Healthcare for Everyone? Smithsonian

Deadlift

3 x 8

Sets across, heavier than last week. Use a double overhand grip and a load that you could perform for 10 reps. 

Post loads to comments.
Week 2 of 6

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30 Minutes for Quality:
500m Row
12 Box Jumps (jump up/step down) 
8 Dragon Flags
4e Half Kneeling Windmills (watch the linked video on these!) 

Rotate through the movements at a low intensity/aerobic pace. If you wear a heart rate monitoring device then aim to say below about 150 bpm. Otherwise, you should be able to breathe through your nose the entire time and/or hold a conversational pace.

Post work to comments.

We’re just 5 weeks away from the Iron Maidens Raw Open! 

This Week at CFSBK in Review

1. We’d love your help with Iron Maidens 2019! There are a variety of ways to get involved. Fill out this volunteer form to learn more and share your availability. Check out photos from last year’s event to get a sense of what it’s all about.

2. “I was dating someone who had a Total and was all whaaat is theeeeese and that was all it took! I kept CFSBK when we broke up.” Our Behind the Desk series returned Tuesday with a profile of someone who is relatively new to the front desk but has been a CFSBKer since before we had a front desk. That’s right… it’s OGJB!

3. Hey, do you subscribe to our newsletter? Please do to get monthly updates on general gym happenings, blog highlights, and programming info! The August edition will be in your inbox next week. Sign up HERE or via the link on the sidebar to the right.

4. The dog days of summer are upon us, so you know what that means. Time to do something nice for yourself! Book a session with Leah D., our in-house massage therapist, today.

5. 10am Yoga for Athletes is cancelled tomorrow. 

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Exercise for Persistent Pain Populations Barbell Medicine
It’s Games Time CrossFit (video)

Snatch

Fitness
Snatch Grip Push Press + Overhead Squat

Work up to a challenging but not max effort load. Be sure your area is clear to bail the bar.

Performance
Snatch Balance

Work up to a challenging but not max effort load. Be sure your area is clear to bail he bar.

Post loads to comments.
Week 2 of 6

_____________________

For Time:
20/15 Calorie Bike
25 Dumbbell Thrusters 50/35
30/25 Calorie Row

Short one today, so the goal is high intensity.

Post time and Rx to comments.

Here’s CFSBKer David Genat putting his training to good use on the new season of Australian Survivor. Now that’s functional fitness! Follow David on Instagram for updates

Book a Massage with Leah D. Today!

Leah is a licensed massage therapist in the state of New York, where she was born and raised. A graduate of the Swedish Institute College of Health Sciences in 2009, she brings a decade of professional experience to her table. Shortly after obtaining her license, she earned additional certifications in sports and medical massage. She has worked in personal training studios, chiropractic offices, private studios, various gyms, community health centers, and at a variety of races and athletic events.

Leah maintains that truly skilled massage therapy has been the most effective modality for any physical ailments she’s personally dealt with, and has made it her mission to frame it in the larger discussion of physical rehabilitation. Her sessions are resolution-oriented, incorporating myofascial release, deep tissue work, trigger point therapy, ART, and rhythmic proprioception rebalancing.

In tandem with her massage therapy study, Leah is informed by her own experiences as a competitive powerlifter since 2012. She competes within USA Powerlifting and is a former New York state record holder in her weight class’s Squat, Bench Press, Deadlift, and overall total in the raw open division. She has worked extensively with strength athletes since making lifting such an integral part of her life, so she understands common myoskeletal issues they often develop.

Schedule

Monday: 9am to 2:30pm
Tuesday: 3pm to 8pm
Wednesday: 9am to 2:30pm
Thursday: 3pm to 8pm
Saturday: 3:15pm to 7:30pm

Contact

E-mail Leah at leah.decesare [at] gmail.com to set up an appointment.

Pricing

30 minutes: $50
60 minutes: $100
90 minutes: $150

Purchase Here!

Cancellation Policy

Appointments cancelled within 24 hours are subjected to the full cost of the session.

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2019 CrossFit Games World Feed CrossFit
Bequi Livingston: Wildland Firefighting Pioneer Filson Life

Farmer Carry

30 Seconds x 1-2 Sets

After a few warm ups, perform a heavy carry for 30 seconds without putting down, heavier than last week if possible. The goal is to progress toward body weight in each arm for 30 seconds.

Post loads to comments.
Week 2 of 6

_____________________

AMRAP 10 Minutes:
15 Burpee Box Jumps 20/20
20 Russian Kettlebell Swings 32/24kg

Post rounds, reps, and Rx to comments.

The Iron Maidens Raw Open: Call for Volunteers!

We’re just 6 weeks away from the 2019 Iron Maidens Raw Open, our annual women-only powerlifting meet. Competitors will test their 1-rep maxes in an all-women environment of badassery. Mark your calendars! It’s one of our biggest and best events of the year.

We’d love your help on this very fun day! There are a variety of ways to get involved. Fill out this volunteer form to learn more and share your availability. Check out photos from last year’s event to get a sense of what it’s all about.

News and Notes

• 10am Yoga for Athletes is cancelled this Saturday, August 3rd. 
• Hey, do you subscribe to our newsletter? Please do to get monthly updates on general gym happenings, blog highlights, and programming info! The August edition will be in your inbox next week. Sign up HERE or via the link on the sidebar to the right.

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We’re All Guinea Pigs in a Failed Decades-Long Diet Experiment Vice
My Cues Are Not the Same as Your Cues Starting Strength

Power Clean

In 10:00, work up to a heavy but perfect Power Clean for the day. 

Post loads to comments.
Week 2 of 6

_____________________

2 Rounds…

In 10:00:
5:00 Bike/Row for Calories

Then in remaining time, rounds of:

5 Power Cleans at 65-70% of today’s heavy single (performed as singles with 5-10 seconds of rest between reps, not touch-and-go)
10 Squats
:15e Single-Arm Plank (on rings if able) 

Rest 5 minutes

Work at a sustainable, repeatable pace, just slightly above conversational. Shoot for consistent scores for the bike/row and rounds completed on both intervals. Walk or stretch during the rest period.

Post work to comments.

Behind the Desk: Julie Barnard

Over the past few weeks we’ve been bringing blog readers new installments of our Behind the Desk series, in which we talk to our beloved and much appreciated front desk staff! These CrossFitters take care of the important duties of checking in our members, handling walk-ins, tidying up after classes, and so many other things that it would take forever to list them. They are the glue that holds this gym together. Last week, we learned more about Aaron W. This week, let’s find out about a front desker who has been around since before we had a front desk…

Name (and any nicknames):

Julie Barnard, a.k.a. JB, a.k.a. OGJB

Where were you born and where did you grow up?

Born in Columbus, Ohio (GO BUCKEYES) and raised on Bainbridge Island, Washington.

How long have you been CrossFitting, and how did you arrive at CFSBK?

I can’t remember exactly when I joined the gym, but it was back when we paid by the honor system in an envelope and signed ourselves into class in a notebook. I was dating someone who had a Total and was all whaaat is theeeeese and that was all it took! I kept CFSBK when we broke up.

Program your dream workout:

“Pigs in a Blanket”

AMRAP 20 Minutes:
20 Sit-Ups
10 Slam Balls

Ask me about that time I…

Climbed across a chain-link fence that borders the Gowanus. As in: fence, JB’s hands-and-toes death grip, Gowanus.

What are you recommending right now?

I highly recommend the TV show Letterkenny. It’s like a charming and sweet version of It’s Always Sunny. I also am into the glassblowing reality show on Netflix called Blown Away and another reality show called Below Deck. It’s like Melrose Place but on a BOAT.

What are 3 (non-essential like food and water) things you can’t live without?

I cannot live without my e-reader. It’s one of the best gifts I’ve ever received. My tub of CBD/THC cream that I use for pain management. It’s EPIC and allows my busted body parts to actually move, and my little Rita pup’s little squishy ball. She passed away last year and it goes everywhere with me.

If you had to switch careers today, what would you choose to do?

I’m currently in a work transition and trying to figure out exactly that, but my fantasy job since I was little was to be a librarian.

What are you up to when you’re not at 597 Degraw Street?

I’m writing dad jokes and pairing them with cat photos, walking dogs, and documenting the graffiti scene in NYC.

What’s the first movie or album you ever loved?

The Clash’s first record The Clash.

You have friends or family coming to visit from out of town. What do you take them to do in NYC?

I take them to Coney Island about 2 hours before sunset. I make sure they have a nice roadie in a coffee cup and walk them down the boardwalk starting at Brighton, refreshing the roadies as we go, convince them to ride The Cyclone, get a corn dog at Nathan’s, and then repeat the walk back to catch the train at Brighton. Two views in one visit!

What are your favorite and least favorite lifts?

I’m not doing much barbell work these days due to some injuries, but when I was in Starting Strength with Jeremy, I loved that I finally achieved my first, and second and third, Chin-Ups. That is my favorite achievement and lift (do you get it?). My least favorite anything has always been Front Squats.

Do you have any front-desk public service announcements?

I definitely do! We love when you check-in. Please check-in. We love seeing your sweet faces at the front desk checking in! I want to take this opportunity to give a shoutout to whoever is pranking the fridge whenever I stock it during my shifts. Well played whoever you are, taking exactly the center drink out of the middle row, well played.

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How the New CrossFit Games Scoring Could Affect the Outcome Morning Chalk Up
Be a Human, Carry a Human Breaking Muscle

Handstand Walking / Balancing

Choose one of the following scaling options and spend 12 minutes developing your hand balancing:

A) Free Handstand Walking (free or 2+ feet from a wall)
B) Wall Inverted Hip Shifts with Hand Release (from a wall walk)
C) Box or Floor Piked Hip Shifts with Hand Release

A useful video: Gymnastics WOD Handstand Walk Progressions

Post work to comments.

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Barbell Front Rack Step-Ups

3 x 8e

Use a “faster up-slower down” tempo.

Back Squat

Heavy 3

Use a “faster up-slower down” tempo. One work set. NOT a 3RM. Go by feel and leave 1-2 reps in the tank.

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Week 2 of 6

Active Life Strength Starts Tomorrow!

Get out of pain, stay out of pain, strengthen your weaknesses, and improve mobility and movement patterns, all while getting stronger! This is a predominantly strength-based class specifically programmed to strengthen movements and improve positions based on your individual needs.

The Active Life methods help athletes of all levels identify the root causes of their pain, injuries, and plateaus, and provide solutions for alleviating and eliminating those limitations through strength training, hands on treatment, corrective movements, and program modification. As the Head Coach at Active Life Athletics, Coach Keith worked closely with the Active Life doctors as they developed the system and led the charge to incorporate it into a gym model. Using those principles, this program will help you identify your individual weaknesses and limitations, guide you through the necessary strength and mobility exercises, and get you moving and lifting more efficiently, with less pain. A pain-free athlete is a confident athlete, and a confident athlete is a dangerous athlete. If your goal is to look better, feel better, and go hard into your 80s, this program will help you set and maintain the foundation.

For more information on The Active Life, check out:

• @activeliferx on Instagram
• www.performancecarerx.com
• The Active Life on YouTube

Schedule

AM Cycle
July 30th, 2019 – September 19th, 2019
Tuesdays at 10am
Thursdays at 9am
2x per week for 8 weeks

Register Here! 

Cost

The cost is $160 per month ($320 total plus NY state sales tax). The first charge will occur at the time of registration and the second payment of $160 will occur automatically 1 month later. This cycle is open to all CFSBK members as well as CrossFitters from other affiliates.

(Please note that you are committing to specific days and times and there be no refunds for any missed classes or late cancellations.)

What happens in class?

We will start with testing your single leg strength relative to your Back Squat, your Deadlift stamina relative to your absolute strength, your 1-arm carry ability, and your upper body pressing and pulling. You will then receive progressive strength work during each class to address your weaknesses based on of your test results.

In addition, we will identify your general movement limitations through mobility and flexibility assessments. Each athlete will receive an individualized “Not for Time” piece to complete as a warm up/cool down for CrossFit group class or during standardized warm-ups to address these limitations through corrective movements, stretches, and holds.

Testimonials

“It was nice to delve into mobility and strength issues and focus on only a few movements (Squat, Deadlift, Farmer’s Carry, High Pull, and Overhead Press) that will improve them. I also was grateful to have a workout tailored for my needs, which will help me improve and which will be valuable indefinitely because I can add weight to many of the moves (i.e. Overhead Carry). Pain/soreness was less the impetus for my decision to take Active Life Strength than the hope that I can improve mobility and upper-body strength. ALS was a great addition to regular classes. I’m 56, so there are limits to what I can achieve, but the class gave me hope that with effort and focus I can reach a higher level”—Paul B.

“I liked how the program was tailored for each person’s situation. I thought the personalized quality work assigned to each person was spot-on and really helped address my weaknesses. I would totally take this class again. I definitely felt improvements in the areas I was experiencing pain. My strength has improved as well. I feel more stable in my upper body. I still have a way to go to balance out a strength discrepancy in my legs, but now I know what to pay attention to and have been given the strategy to continue to work on that. As a bonus, I have gained a bit more flexibility and mobility in areas I didn’t know needed it.”—Maria M.

News and Notes

• Hey, do you subscribe to our newsletter? Please do to get monthly updates on general gym happenings, blog highlights, and programming info! The August edition will be in your inbox next week. Sign up HERE or via the link on the sidebar to the right. And hey, while you’re at it, be sure to like us on Facebook and follow us on Instagram!
• We’re just 5 weeks away from the 2019 Iron Maidens Raw Open, our annual women-only powerlifting meet. We’d love your help on this very fun day! There are a variety of ways to get involved. Fill out this volunteer form to learn more and share your availability.

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