Jerk Skill Complex

Paused Push Press + Paused Split Jerk + Split Jerk

Work up to a light-medium load on the complex, focusing on positions and speed over load. 

Post loads to comments.
Week 3 of 4

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For Time:
9/6 Calorie Bike
12 Burpees
15/12 Calorie Row
18 Russian Kettlebell Swings

Sprint through as fast as possible. Choose a kettlebell load that’s on the heavy side for you. 

Post time and Rx to comments.

Exhibit Your Work in the CFSBK Art Show!

Ever wonder what CFSBK would look like if it transformed into an art gallery? Well, those of us that participated in or attended CFSBK’s previous Art Shows know it looks pretty awesome. Our 6th Annual Art Show will be Saturday, December 14th, and we need to know by Saturday, December 7th whether you want to participate.

The aim of the evening isn’t to sell the work of our artists (though if that happens, great!), but to showcase the often hidden talents of CrossFitters, bring our community together in a novel way, and to continue being the coolest CrossFit gym on the planet.

Want to Participate?

We’re excited about everyone who has reached out so far, but we want to hear from more of you. If you are an artist (even if your art is just a hobby) and a CrossFitter at CFSBK or beyond, reach out to Coach Brett at Brett [at] CrossFitSouthBrooklyn.com by December 7th to get on the roster of artists. If you haven’t participated before, your email MUST INCLUDE 2-3 images of pieces you would consider showing or pieces that are similar to what you would create for the show. The volume of responses we receive will determine how many of your pieces we can include.

Note: Several of you have asked if anyone can participate. Yes! But because we envision the show as an intersection of physical culture and the arts, the artist should be dedicated to fitness training (broadly conceived) in some way. They don’t have to work out at CFSBK.

The more diversity of mediums the better—painting, photography, film, collage, printmaking, dance, design, drawings, textiles, installations, or something we haven’t heard of yet. We’d especially love musicians to perform throughout the evening.

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How to Make a Workout Plan in 3 Steps OPEX
What You Need to Know to Start Working Out After 50 Breaking Muscle

Paused Front Squat

5-5-5

Pause for :02 in the hole. Each set should be challenging but at a load that leaves a few reps in the tank. No failing, no bailing. Focus on maintaining an optimal front rack position throughout the entire set.

Post loads to comments.
Week 3 of 4

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For Time:
400-270-130m Run
75-50-25 Double-Unders
30-20-10 Dumbbell Hang Squat Cleans 35/20

Modify the Dubs to Alternating Foot Steps as needed. The dumbbells should be medium-heavy for you, with each round done in 1-3 sets. 

Post time and Rx to comments.

80-year-old CFSBK OG Jacinto B. getting after 20.3 at Friday Night Lights. Check out Thomas H.’s photos from Friday and Saturday! 

Alchemy Nutrition + Wellness Fall Sign Ups

It’s hard to believe, but the holidays are just around the corner. And, if you’re like many folks, you might be already be thinking ’tis the season… for pumpkin spiced everything and the ensuing holiday parties with cookies, cocktails and more cookies. But what if this year was different? What if instead of waiting for the New Year to set resolutions and create new goals, you started working on changing your approach before the holidays? What if you went into this holiday season with a mindset of trying to be just a bit better. That’s where we come in.

Beginning on Monday November 18th, Coaches Jess and Chris Fox will be opening up limited spots for our 12 month nutrition coaching program through Alchemy Nutrition + Wellness. Our mission is to help clients create a healthy relationship with food in order to improve overall health, wellness, and performance.

Now you might be thinking, “No way am I starting a diet before the holidays!” Well, thankfully this isn’t a diet. By developing healthy habits, our clients learn how to approach life’s stressors, and still enjoy life, in a way that supports their goals. We won’t tell you what you can’t eat, but we will help you identify options that better support your goals. Read more about the program below and contact us to reserve your spot now!

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 to 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

More Info

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

CLIENT TESTIMONIALS

“I started doing the PN coaching program because after almost four years of steady weight training and two years of CrossFit, I just wasn’t seeing it in the mirror, and I was still scaling almost anything bodyweight, which felt super dispiriting. I wasn’t really sure what to expect, but I knew that hitting the gym wasn’t my problem, and something else might be needing a major shift. Since completing this program I am my lightest weight since college (half a lifetime ago), have kept it off for six months (and continue to lose), and have enjoyed lots of compliments and a new wardrobe among other things. Most importantly for me, I am NOT counting the days until I am done. What I learned on the program is not so much what to do—I have read LOTS of material on how to get shredded—but how to do it every day and stick with it.

Chris clearly knows what he is talking about, provides a mix of thoughtful feedback and tough love (depending on the day), and has gone through a lot of this personally (very successfully). He’s very good at boiling down to the key points, what I could/should be focusing on to keep me engaged. For the price of basically a personal training session each month, it’s well worth it for anyone that feels like they need to do some work in the kitchen. I can’t recommend it enough.” —Ben S. 

“I have spent my most of my life struggling with eating and weight issues. I’ve tried more programs and approaches than I care to remember. A year ago I started hearing people at CFSBK talking about this program and I was intrigued. Several things about the program were appealing. There wasn’t a menu plan, it was designed for a year long commitment and it involved meetings and contact with a coach I already had deep respect for. I signed on and can’t say enough about how life enhancing my experience has been. Yes I lost inches and pounds. Yes I gained some cool new tricks (hello pull ups!). But my biggest take away from my time with the program in general and Jess Fox in particular was that there is value in consistently making small choices to do a little better. An essential part of our sessions together was talking about what else was going on in my life not just focusing on food. Jess was always there to meet me where I was and she knew just how much to gently push me to a place just slightly outside my comfort zone. The daily lessons and work that came from PN helped me stay focused and grounded  even at times when I felt like my efforts were meaningless. I learned so much not just about eating, nutrition and performance but also about myself. I highly recommend the program. It’s a great gift to give oneself.” —Sasha S.

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What Made Dinos Sore? Scientific American
Blue Light Isn’t the Main Source of Eye Fatigue and Sleep Loss JSTOR Daily

Ring Muscle-Ups

A) Foundations Building Superset

For someone who is not yet strong enough, and thus will benefit more from strength work than skill work.

A1) 5-7 x 1-3 Strict Perfect Pull-Ups or Ring Pull-Ups
A2) 5-7 x 3-5 Dips. Rings, or Matador 
A3) 5-7 x :10 x 2 Ring or Box Support hold

Rotate through the exercises in order, resting as needed to make each exercise challenging while holding perfect positions. Use bands as needed on the Pull-Ups. Use bands or perform Bench Dip as needed on the Dips. 

B) Low Ring Transition Work

For someone who has the requisite strength, but little to no experience on the rings or trying Muscle-Ups.

5-7 x 3-5 Strict Low Ring Transitions

Move without momentum and always establish mature support positions at the bottom and top of the rings (if pressing out the Dip) on each and every rep.

C) Dynamic Muscle-Up Transitions

For someone who has done a few Strict Muscle-Ups or has the requisite strength and is very close.

8-15 x 1-2.

If you can consistently perform these well then try attempts on the high rings.

D) Muscle-Up Consistency/Capacity Work

Every Minute on the Minute x 12:
1) 10 Russian Kettlebell Swings
2) 1-5 Muscle-Ups (Strict or Kipping)

The goal of this work is to perform ring muscle ups in a semi-fatigued state. If the Muscle-Ups alone are very challenging for you then skip the swings and do Muscle-Ups every other minute. 

Post work to comments.
Week 2 of 4

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Aerobic Recovery Conditioning

20 Minutes:
Row or Bike 

Work at a pace you could sustain for an hour or more. You should be able to breath through your nose the entire time. Focus on 1-2 technique points that are pertinent to you, coming back to them throughout the piece as your mind strays elsewhere. 

Post work to comments.

More of Thomas H.’s photos from Friday Night Lights 20.2 can be found on our Flickr account. Keep an eye out for his 20.3 photoset! 

This Week at CFSBK in Review

1. On Monday, we posted “CrossFit for the Hunter-Gatherer,” CFSBKer Adam Kolesar’s account of training for a mountain hunting expedition with Coach Brett. It’s a great read that reveals just how widely applicable functional fitness can be.

2. You probably already follow CFSBK on Instagram, but it’s also a great way to see what our all-star coaching staff is up to. Here’s a quick list of who to follow!

3. Hey, do you subscribe to our newsletter? Please do to get monthly updates on general gym happenings, blog highlights, and programming info! Sign up HERE or via the link on the sidebar to the right.

4. Friday brought this week’s edition of The Update Show with Coaches Brett, Keith, and David. Watch it to find out what’s going on in the CFSBK Open Intramural League!

5. Missing something? It might be in our most recent lost and found dump! Be sure to claim you stuff before we donate it to CHIPS in a couple of weeks.

6. Starting this coming week, we’ll be adding additional Short Circuit classes at 9am on Tuesday and Thursdays. More chances to get your fitness on with us!

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

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Getting Ready for the New York City Marathon NY Times
Annie Thorisdottir Does 20.3 in 5:41 Morning Chalk Up

Open Workout 20.3

For time:
21 Deadlifts, 225/155
21 Handstand Push-Ups
15 Deadlifts, 225/155
15 Handstand Push-Ups
9 Deadlifts, 225/155
9 Handstand Push-Ups
21 Deadlifts, 315/205
50-ft. Handstand Walk
15 Deadlifts, 315/205
50-ft. Handstand Walk
9 Deadlifts, 315/205
50-ft. Handstand Walk

Scaled Version

Men
“Diane”: 135lbs and Hand Release Push-Ups
2nd part: 185lbs and Bear Crawl with hips above head

Women
“Diane”: 95lbs and Hand Release Push-Ups
2nd part: 135lbs and Bear Crawl with hips above head

Time cap: 9 minutes

20.2 UNOFFICIAL

For Time:
21 Deadlifts
21 Dumbbell Press or Push Press
15 Deadlifts
15 Dumbbell Press or Push Press
9 Deadlifts
9  Dumbbell Press or Push Press
21 Deadlifts
21 Hand Release Push-Ups
15 Deadlifts
15 Hand Release Push-Ups
9 Deadlifts
9 Hand Release Push-Ups

Deadlift Weights
A) 225/315
B) 185/225
C) 155/205
D) 135/185
E) 95/135

No Rx on the dumbbells. The 21 should take you about 2-3 sets, the 15 should take 2-3, and the 9 should take 1-2 sets. You can start with Pressing and switch to a Push Press when you need to.

Post time and Rx to comments.
Week 2 of 4

Sabrina and Eduardo have their 20.3 game faces on

New Short Circuit Classes Start Tuesday

Have you tried our Short Circuit class? It uses some of the best training methods to give you a great total body workout in just one hour. Each class includes two circuits: the first helps you build muscular strength and stamina, and the second is a High Intensity Interval Training (HIIT) circuit to get your blood pumping. At Short Circuit, we want you to get sweaty, have fun, and build confidence, one workout at a time. We create an inclusive space where people can feel comfortable exactly where they are in their fitness journeys and—more importantly—challenge themselves to get better.

Last week we added Short Circuit classes at 9am on Tuesdays and Thursdays. Here’s the full schedule:

Mondays at 9am
Tuesdays at 9am
Tuesdays at 5:30pm
Wednesdays at 9am
Thursdays at 9am
Thursdays at 5:30pm
Fridays at 9am
Saturdays at 9am & 10am
Sundays at 8am

Have a friend who might want to dip their toe into the world of CFSBK? Send them this post!

Weekend Schedule Changes

Sunday’s 11am Active Recovery and 12pm Pilates classes are cancelled.

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CrossFit Open 20.3 Tips from Top Athletes and Coaches BarBend
Open Workout 20.3 Standards CrossFit Games (video)

Tall Kneel to Standing / Bent Over Row Superset

A1) Tall Kneel to Standing (Dual Kettlebell Rack, Goblet, or Prisoner):
3-4 x 10-12 Alternating Legs

A2) Dumbbell Bent Over Row
3-4 x 10-12

Post loads to comment.
Week 2 of 4

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5 Rounds or 20 Minutes for Quality:
270m Run or :90 Air Bike
16 Alternating Cossack Squats, Goblet loading
50′ or 75′ Bear Crawl
20 Hollow Rocks

Post work to comments.

 

View this post on Instagram

 

A post shared by CrossFit South Brooklyn (@crossfitsouthbrooklyn) on Oct 24, 2019 at 2:00pm PDT

Open Intramural League Rankings: Week 2 Results

The Update Show is back this week to recap the Open Intramural League as we head into 20.3! Coaches Brett, Keith, David, and the office reindeer (gainzdeer?) catch you up on the league standings and other cool stuff pertaining to the Open. Stop reading and just watch!

Current Ranking – Team – Overall Average 

1. The SMurphs: 21.76
2. The Pumpkin Spiced Lat-Days: 23.6
3. Black Jacked: 24
4. Tyrannosaurus Flex: 24.22
5. Muscle-Up Buttercups: 25.13

To find out what happens next, join us tonight starting at 7:00pm for our third Friday Night Lights event of the season. Everyone is welcomed to participate.

Go HERE to sign up for a heat! 

Please note that we’ll be offering 4:30pm and 5:30pm classes on Friday nights throughout the Open, but Friday 6:30pm classes will be cancelled. Because Friday is no longer a scheduled rest day, we’ll be running the Open Workouts only during Friday Night Lights and Saturday group classes. You can, of course, also do the workouts during Open Gym.

News and Notes

• This weekend’s 2-hour Wim Hof workshop is cancelled. We’ll have info on another upcoming Fundamentals Workshop soon!
• This Sunday’s 11am Active Recovery class is cancelled. 
• Missing something? It might be in our most recent lost and found dump! Be sure to claim you stuff before we donate it to CHIPS in a couple of weeks.
• Starting next week, we’ll be adding additional Short Circuit classes at 9am on Tuesday and Thursdays. More chances to get your fitness on with us!

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3 Broken Ribs Couldn’t Keep Ruth Bader Ginsburg Out of the Gym Men’s Health
Open Workout 20.3 Description and Strategies Morning Chalk Up

WOD 10.24.19

3 Rounds

In 5 Minutes:
3x
20 Double-Unders
10 Russian Kettlebell Swings
6 Toes-to-Bars
Max Calories Rowed in Remaining Time

Rest 5:00 between sets

Complete each round of today’s work at a pace that you could maintain for 20+ minutes. Pace as needed in order to have similar splits for each set, and a similar score for each row. The first round should feel “too easy,” the second and third ones just right. The kettlebell should be a medium load for you, one that you feel comfortable swinging. Modify the dubs to Alternating Foot Steps or 2x Singles and the Toes-to-Bars to Hanging Leg Raises, Hanging Knee Raises, or 2x Sit-Ups as needed. 

Post work to comments.
Week 2 of 4

Want to take on Open Workout 20.3 with your CFSBK buds? Join us tomorrow for our third Friday Night Lights of the year! The action kicks off at 7:00pm. Go HERE to sign up for a heat | Photo by Thomas H. 

Saturday: Wim Hof 2-Hour Session

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. This Saturday we’re offering a 2-hour session for those who have already taken the Fundamentals seminar, and there are still some tickets available!

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

2-Hour Breathwork and Ice Bath
Saturday, October 26th from 3:30pm to 5:30pm
Price: $45

Register Here! 

Who are these workshops for?

These workshops are suitable for everyone, but do 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

• Hey, do you subscribe to our newsletter? Please do to get monthly updates on general gym happenings, blog highlights, and programming info! Sign up HERE or via the link on the sidebar to the right.
• This Sunday’s 11am Active Recovery class is cancelled. 

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Something in the Way We Move NY Times
Kane Street’s Impaled Pumpkins Atlas Obscura

Dumbbell Bench Press

4 x 6, Max @ 4011

Perform 4 sets of 6 using a load you could perform another rep or two at, then on the 5th set, perform max reps set using slightly lighter (85-90%) dumbbells. Keep rest periods to around 2 minutes after each set.

Post loads to comments.
Week 2 of 4

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30 Minutes at Sustainable Aerobic Pace:
2:00 Row/Bike
:20e Tall Kneeling Palloff Hold
20 Alternating Box Step-Ups
10e Single-Arm Plank Row 

Post work to comments.

Photo by Thomas H. 

Friday Night Lights 20.3: Sign Up Now!

Our third Friday Night Lights event of the Open goes down October 25th starting at 7:00pm. Take on 20.3 in a super-fun, high-energy environment!

Everyone is welcomed to participate. Get ready to throw down! The high fives will be plentiful.

Go HERE to sign up for a heat! 

We invite everyone to come out and cheer for your fellow CFSBKers! BYOB, if you’re into that.

Please note that we’ll be offering 4:30pm and 5:30pm classes on Friday nights throughout the Open, but Friday 6:30pm classes will be cancelled. Because Friday is no longer a scheduled rest day, we’ll be running the Open Workouts only during Friday Night Lights and Saturday group classes. You can, of course, also do the workouts during Open Gym.

Wondering how you stack up after 20.2? Here are CFSBK’s Open Leaderboards:

• Overall
• Women
• Men
• Women 35-39
• Men 35-39
• Women 40-44
• Men 40-44
• Women 45-49
• Men 45-49
• Women 50-54
• Men 50-54
• Women 55-59
• Men 55-59
• Women 60+
• Men 60+

Thank you to Coach Brett for putting these together!

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Meet Claire: Stronger in Mind, Body, and Spirit Starting Strength
No Country for Old Dogs: The Ballad of Togo the Siberian Husky Sports Stories

High Hang Snatch

Every Minute on the Minute x 16:
1 High Hang Snatch

Today’s barbell work should be light for you, around 50-60% of your 1RM. You may increase load at the 4, 8, and 12 minute marks as appropriate; however, the focus is on developing competency and consistency in good positions, not on moving the most amount of weight. 

High Hang is a bit tricky, as the definition varies among coaches and lifters. For us, the High Hang position means upper thigh with both the hips and knees bent, albeit not a lot. This is an extremely abbreviated lift, and it forces a great deal of aggression and speed not just in the upward extension, but also in the change of direction at the top of the pull and the pull under the bar, and this is where its primary value lies

High Hang Snatches and Cleans are also good substitutes for Power Snatches and Power Cleans when at least one of the goals is to force a reduction in loading, yet there is also a need to work on aggression and the pull under the bar. The lift is self-limiting for most athletes in a similar way to power variations, meaning you can still force hard work without the possibility of exceeding a certain percentage of the lifter’s best Snatch or Clean and creating too taxing of a session.

Post loads to comments.
Week 2 of 4

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Tabata Front Squats 95/65

The barbell comes off the floor and should be light for you. Score total reps. Full Cleans count as reps. Aim to pick the barbell up only once per round. If the front rack is a limiter for you then modify to Kettlebell Goblet Squats. 

Post total reps to comments.

Theodora attacks Open Workout 20.2. Check out more of Thomas H.’s photos from Friday Night Lights and Saturday’s group classes! 

Follow Our Coaching Staff on Instagram

You probably already follow CFSBK on Instagram, but it’s also a great way to see what our all-star coaching staff is up to. Here are some quick links:

• Coach David: @davidosorio_
• Coach Chris Fox: @chrisfoxnyc
• Coach Jess Fox: @lady_fox_
• Coach Nick: @nicholaaspeterson
• Coach Ro: @coach_arturo_rz
• Coach Whit: @whitneymhubbard
• Coach Katie: @kharper369
• Coach Brett: @brettfergman
• Coach Lynsey: @lynsey.roddam
• Coach Lauren: @lsnisky
• Coach Keith: @kvw299
• Coach Brittany: @brittanymbo

Coach Jeremy doesn’t use Insta, so you’ll just have to ask him what he’s up to next time you see him. You can also read all about them on the Coaching Staff page, which includes a new bio of the newest member of our staff, Coach Brittany!

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Open Workout 20.1 Analysis Beyond the Whiteboard
Murph in Space: How This Astronaute Does CrossFit Workouts in Orbit BarBend

Deadlift

10-10-10

After a thorough warm up, work up to a heavy set of 10 touch-and-go reps. Rest as needed between sets, around 2-3 minutes. 

Post loads to comments.
Week 2 of 4

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7 Rounds for Time:
7 Hang Power Cleans 115/80
7 Burpees
7 Box Jumps 24/20

The Hang Power Clean should be light-medium heavy for you and unbroken throughout on the fast end, and the box should be a height you can move through comfortably. 

Post time and Rx to comments.

CrossFit for the Hunter-Gatherer

By Adam Kolesar

Editor’s Note: CFSBK member Adam Kolesar recently did extensive training with Coach Brett to prepare for a mountain hunting expedition, and here he shares his thoughts on the ethics of game hunting and how CrossFit helped to prepare him for a grueling journey with lots of equipment. Thanks, Adam!

One of the reasons I joined CrossFit South Brooklyn was the opportunity to build fitness in pursuit of fish and game. I have a personal goal of reducing or eliminating my family’s dependence on factory-farmed meat. My connection with what I eat is a throwback to my general discomfort with technology. I’ve fished all my life, but hunting is something I took up about 15 years ago. Initially, CrossFit allowed me to successfully deep drop fish 250 miles due east of Montauk. While surrounded by folks with electric reels, I used all those Burpees and Push-Ups to muscle 30-pound tilefish and hake from 900 feet of water.

Developing a sound base of fitness would become invaluable on a recent trip to Alaska to hunt the Rocky Mountain Goat. Alaska has very strict laws against “wanton waste.” Every hunter must abide by this code. Game wardens actually conduct flyovers and prosecute offenders. If things don’t add up, they levy fines in the tens of thousands of dollars, confiscate the “trophy” (antlers, hides, etc.), and allocate meat to homeless shelters. A major aspect of my CrossFit training was developing the endurance to reach the mountain tops and then pack out the goat and preserve the meat. The outfitter and I also had the goal of taking only an older billy goat who perhaps faced starvation with the impending winter in the mountains. All of the above efforts support the responsible management of the herd based on biologists’ census of a given species.

The demands of this hunt would require me to develop a unique set of skills based on the task of stalking a wild goat in its alpine habitat. Success or failure at this task is basically contingent on one’s fitness level. I presented Coach Brett with the proposal of helping to transform a middle-aged urban flatlander into at least a competent mountain hunter. I’ve been at CrossFit South Brooklyn for about two-and-a-half years. Coach Brett was familiar with my strengths and (many) weaknesses. Mountain hunting is a multi-discipline pursuit. In chasing mountain goats, one must climb above their quarry, since goats don’t perceive a threat from the mountain top. In order to reach the goats, steep climbing with a loaded pack through a rainforest choked with alders and devil’s club (a stinging thorny plant) is the order of the day. This sequence of events is repeated over several days and nights with the ultimate reward resulting in a pack weighing at or over a 100 lb for the return to base camp. Brett and I agreed to meet about every 6 weeks starting in February and slowly develop the specifics needed for August’s hunt. We started modestly with single-leg and -arm stabilization and strengthening work. Like many middle-aged people, my joint mobility and range of motion was (and still is) terrible.

The program would have an “A” day (conditioning) and a “B” day (strength). The first cycle was spent improving single-leg strength with an emphasis on ankle mobility. We also tackled shoulder girdle stabilization and range of motion. Given the demands of climbing with a pack (often on unstable terrain) the potential for injury is significant. Underlying these specific mountain-training targets was CrossFit’s emphasis on core strength. I can’t over emphasize how important core strength was to managing a heavy pack over uneven, unstable terrain in a climb (or descent) through the alders and devil’s club.

The next phase of training would build endurance in tasks simulating the elements of a mountain backpack hunt. The “A” day featured an AMRAP in a 30 minute session moving with intention between tasks. Things like rowing, sled pulls, walking lunges, and weighted overhead carry. The “B” day featured Squats, Pull-Ups, and Single-Arm Rows. A major concern of the hunt was the capacity to make an accurate shot in the event we needed to “make a play” in the mountains to intercept a goat. The thought of being winded and making an accurate shot on unstable terrain in an awkward position plagued my thoughts.

The final phase of training would address that concern. Both “A” and “B” days were devoted to an intense, rapid progression of tasks (usually about 4 exercises) with no rest between tasks. There would be equal intervals of work and rest between the 3 exercise complexes. An example of one complex would be a 100-foot Harness Pull followed by Kettlebell Swings followed by Slam Balls, and finishing with Push-Ups. I would work on returning my heart rate and breathing to baseline as quickly as possible. The added bonus of this phase of training was developing relative comfort with an elevated heart rate for an extended period of time without “blowing up.”

I did my best to apply this training in backpack training hikes up an abandoned black diamond ski mountain near our place in the Adirondacks. I carefully added weight to my pack so as not to suffer an injury prior to the hunt. These hikes also allowed me to “shake out” my gear in a closer approximation of what I would face in Southeast Alaska. In hindsight, adding a bit more weight might not have been a bad idea. The bag was indeed heavier in real hunting when food and spike (remote) camp gear was included.

Our urban mountain training program indeed prepared me for a successful Alaskan hunt. There was no way on earth I could’ve completed this journey without the support of Brett and the CFSBK community. Now I’ll have something really interesting to contribute to the annual community potluck dinner!

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Things I Did That Took Longer than Kipchoge’s Marathon Outside
How CrossFit and ULIFTU is Serving the Greater Philadelphia Area Morning Chalk Up

Handstand Skill Work

Spend 15 mnutes working at the appropriate level on one or more of the following Handstand progressions. Get plenty of rest between efforts and focus on perfect positions in a fresh state.

A) Working on a smooth Wall Kick-Up 

Rest as needed. When they’re consistently controlled, correct, and somewhat graceful, move on. The linked video is somewhat long but well worth a watch if you struggle with kicking up consistently.

B) Kicking up to a partner

Holding inversions focused on stacking for sets of :05-:15 seconds. Partners alternate. Rest as needed.

C) Working controlled kicking up with no spotter and safe exit strategies

D) Static Unsupported Handstand Attempts and/or Handstand Walking

Post work to comments.
Week 1 of 4

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20 Minutes for Quality:
65m Single-Arm Farmer Carry, each
12e Split Stance Band Rows
8 Alternating Turkish Get-Ups

 Post work to comments. 

Just in time for spooky season, we now have limited edition hoodies featuring Tokebi‘s incredibly cool take on the CFSBK logo. Pick one up at the front desk or in our online store! 

This Week at CFSBK in Review

1. Jen Wuotinen is our October Athlete of the Month. Learn all about this 7amer in Tuesday’s post. Congrats, Jen!

2. A new training cycle started this week. Go HERE to find out what you can expect in group classes through the end of the Open.

3. All are invited join CFSBK member Clay Ross’s Billboard Chart topping jazz group Ranky Tanky for their debut at the legendary Blue Note Jazz Club in NYC on November 5th and 6th with shows at 8pm and 10:30pm on both nights. Tickets can be purchased here!

4. On Friday, November 8th, Morgan N. will be partnering with Sweat to Change, an organization that empowers through fitness and community and gives back philanthropically. They’ll be doing a workout at the new rowing studio in Union Square, Rowgatta, followed by a conversation on how to be financially fit. All proceeds from the event go to City Harvest. The link to register is here.

5. Lisa C. is gathering signatures to try to get a greenmarket to come to Thomas Greene Park. Sign the petition here!

6. Last but certainly not least, the CrossFit Open is underway! Check out photos from 20.1 here, take a look at our leaderboards here, and watch this week’s Update Show here.

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