WOD 3.11.19

Every 3 Minutes for 5 Sets:
Power Clean + Hang Squat Clean + 3 Front Squats

Warm up and open at a medium-heavy load, building as able. No misses.

Post work to comments.
Week 6 of 7

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AMRAP 5 Minutes:
10 Alternating Arm Dumbbell Power Snatches 50/35
10 Burpee Box Jump Overs 24/20

Short one today. Find a fast pace and try to hold on, aiming to go all out for the final minute.

Post rounds, reps, and Rx to comments.

Check out photos from Friday Night Lights 19.3, like this one of Roy C., on our Flickr account! 

The Death of the Rest Day

For over 11 years, CFSBK has included 2 programmed rest days on Tuesdays and Fridays. Back at the dawn of CFSBK, the gym didn’t offer any classes on rest days—mainly because David was still working at Equinox, and there wasn’t anyone else to run classes—but soon thereafter, the concept of a rest day became baked into our programming ethos of balanced work and rest throughout the week. With our larger staff and more space, we were able to make split programming work on Tuesdays and Fridays while offering 5 unique CrossFit workouts each week.

After some reflection and discussion, we have decided to move away from this long-standing tradition and offer 7 days of unique programming per week starting Monday, March 25 to coincide with the conclusion of the Open. This change will make it much easier for our members to come to any class that makes sense for their schedule, not the gym’s. CFSBKers will be able to come in Monday/Tuesday/Wednesday now or Thursday/Friday/Saturday and get unique workouts instead of having to work around the rest day model.

Having these 2 additional days of programming will offer more flexibility in programming to work on things we don’t typically have enough time to work on, like mixed-modal aerobic work, more dedicated skill-work segments, mobility training, and more barbell lifting and assistance work. As always, we will work to make sure we offer balanced programming that takes into account joint actions, fluctuating volume and intensity, a balance of metabolic pathways in conditioning, and a comprehensive strength program cooked into what we do.

As always, we will share our training templates and intention with the community at the start of each cycle, and you can assess the schedule to see what days make the most sense for you, your schedule, and your training interests.

We Want Your Feedback!

We’re always trying to get better at what we do. If you have a minute, head over to the Feedback page and tell us about your experience at the gym. Your feedback helps us create a better environment for everyone who walks through our doors!

_____________________
Yesterday’s Results Board
Ask a Swole Woman: How Sore Should I Be After Lifting Weights? Self
Greg Glassman on CrossFit’s New Direction Box Pro

WOD 3.10.19

4 Strict Chin-Ups
8 Pike Press-Ups on Erg
4e Pistols

Use assistance or add weight on the Chins as able. Use a controlled tempo on the Pike Press-Ups. Scale the Pistols as needed either in volume or to standing on a box or to High Lateral Step-Ups.

Post work to comments.
Week 5 of 7

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20 Minutes for Quality:
5 Dips (ring, matador, or box)
10 Band Face Pulls
200m Row

Add weight to Dips as able. If you’re feeling good then sprint the rows and rest minimally between exercises and sets. Otherwise use the rows as active recovery.

Post work to comments.

March 31st: 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 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

Sunday, March 31st from 2:15pm to 6:15pm
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

• We’ve made some tweaks to our class schedule to better serve our community. Here’s what’s happening: Tuesday’s 5:30pm Strong Fit class will be dropped. Anti-Gravity classes will switch days and times. AG will now meet Wednesdays at 5:30pm and Saturdays at 1pm.
• We’re always trying to get better at what we do. If you have a minute, head over to the Feedback page and tell us about your experience at the gym!
• Today’s 12pm Pilates class is cancelled. 

_____________________
CrossFit Open 19.3: Preliminary Analysis & Strategies Beyond the Whiteboard
Fixing a Rounded Low Back in the Deadlift Starting Strength

Open Workout 19.3

For Time:
200-ft. Alternating Leg Dumbbell Overhead Lunges
50 Alternating Leg Dumbbell Box Step-Ups
50 Strict Handstand Push-Ups
200-ft. Handstand Walk

10 Minute Cap

Men: 50# Dumbbell and 24″ Box
Women: 35# Dumbbell and 20″ Box

Scaled: Dumbbell Front Rack Lunges and 5″ Handstand Push-Ups

Post time and Rx to comments.

Thanks to everyone who came out for Friday Night Lights last night! 

Open Workout 19.3 Resources

Taking on 19.3 this weekend? Here are some articles and videos you might find useful!

• Open Workout 19.3 Movement Standards and Scaling Options CrossFit Games
• CrossFit Open 19.3 Workout Description and Strategies Morning Chalk Up
• Open Workout 19.3: Rich Froning’s Pro Tips Trifecta (video)
• Adrian Bozman’s Judging Tips CrossFit (video)
• CrossFit Open 19.3: Beginning & Intermediate Strategy CrossFit Invictus (video)

News and Notes

• We’ve made some tweaks to our class schedule to better serve our community. Here’s what’s happening: Tuesday’s 5:30pm Strong Fit class will be dropped. Anti-Gravity classes will switch days and times. AG will now meet Wednesdays at 5:30pm and Saturdays at 1pm.
• We have a new cycle of our Level 2 Brazilian Jiu Jitsu starting tomorrow. Go HERE to learn more and register.
• We’re always trying to get better at what we do. If you have a minute, head over to the Feedback page and tell us about your experience at the gym!
• Pilates is cancelled tomorrow. 
• Anti-Gravity 1pm class is cancelled today.

_____________________
Yesterday’s Results Board
The Two Most Powerful Ways to Create a Healthy Eating Pattern zen habits
The Top-Secret Feminist History of Tea Rooms JSTOR Daily

Today is a scheduled rest/recovery day, but don’t worry! We are open and running on our normal schedule. In today’s CrossFit group classes, you’ll have the option of doing either yesterday or tomorrow’s programming, which can be found in the comments section of today and every Rest Day’s post.

Open Intramural Team Rankings: Week 3

Coaches David and Keith are here to bring you another edition of the CFSBK Update Show. Once again, they recap the Intramural Team Competition standings and highlight some impressive individual results. You may notice a professional wrestling vibe in this week’s episode. Be sure to watch until the end, when they get oiled up and throw down in the squared circle.

Current Ranking – Team – Overall Average 

1. Jacked in Black: 26.54
2. Blubonic Plague: 30.66
3. Reasonably Okay Hulks: 30.94
4. Code Red: 31
5. Bar Muscle Pups: 31.12

What will happen to these already-tight standings when the dust settles on this week? To find out, join us tonight starting at 5:30pm for Friday Night Lights. Sign up for a heat HERE!

News and Notes

• A new cycle of Coach Ro’s Anti-Gravity Strength class starts TOMORROW, and there are just 2 spots left. Go HERE to learn more and claim one!
• We’ve made some tweaks to our class schedule to better serve our community. Here’s what’s happening: Tuesday’s 5:30pm Strong Fit class will be dropped. Anti-Gravity classes will switch days and times. AG will now meet Wednesdays at 5:30pm and Saturdays at 1pm.
• We have a new cycle of our Level 2 Brazilian Jiu Jitsu starting this Sunday. Go HERE to learn more and register.
• Pilates is cancelled this Sunday, March 10th. 
• We’re always trying to get better at what we do. If you have a minute, head over to the Feedback page and tell us about your experience at the gym!

_____________________
Yesterday’s Results Board
Everything Is Connected Breaking Muscle
Sticking With CrossFit Through Cancer Morning Chalk Up

WOD 3.7.18

EMOM x 30 (6 sets):
1) 3 Deadlifts
2) 8 Dumbell Bench Press
3) 8 Supinated Grip Ring Rows
4) :30 Sandbag Bear-Hug March (in place)
5) Rest

Warm up and perform sets across on the Deadlift at a weight you could lift perfectly for sets of 5-6 reps. Build up to challenging loads on the Sandbag March and Dumbbell Bench Press, and choose a challenging body angle for the Ring Rows.

Post work to comments.
Week 5 of 7

Friday Night Lights 19.3: Sign Up Now!

Our 3rd Friday Night Lights event of 2019 goes down this Friday, March 8th starting at 5:30pm. This is a great way to take on 19.3 in a friendly, high-energy environment.

Go to the FNL Sign Up Sheet to reserve a space in the heat of your choice. Everyone is welcomed to participate; you don’t have to be on an Intramural team. But if you are on an Intramural team, get ready to throw down! The high fives will be plentiful.

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

The CrossFit Games website can be pretty hard to navigate, so we’re grateful to Coach Brett for creating these custom CFSBK leaderboards. Click a link below to how you stack up:

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

You can catch the announcement of 19.3 tonight at 8pm!

News and Notes

• A new cycle of Coach Ro’s Anti-Gravity Strength class starts Saturday the 9th, and there are just 5 spots left. Go HERE to learn more and claim one!
• We’ve made some tweaks to our class schedule to better serve our community. Here’s what’s happening: Tuesday’s 5:30pm Strong Fit class will be dropped. Anti-Gravity classes will switch to days and times. AG will now meet Wednesdays at 5:30pm and Saturdays at 1pm.
• We have a new cycle of our Level 2 Brazilian Jiu Jitsu starting this Sunday, March 10th. Go HERE to learn more and register.
• Pilates is cancelled on Sunday, March 10th. 
• We’re always trying to get better at what we do. If you have a minute, head over to the Feedback page and tell us about your experience at the gym!

_____________________
Yesterday’s Results Board
How (and Why) to Do Pallof Presses Girls Gone Strong
Exercise Is Mood Sorcery NY Mag

WOD 3.6.19

6e Rear-Foot-Elevated (Bulgarian) Dumbbell Split Squats
12 Alternating Cossack Squats
4 × 5 Seconds L-Sit (on rings, parallettes, or boxes)

Place the back foot on bench for the Rear-Foot-Elevated (Bulgarian) Dumbbell Split Squats. Perform the Cossacks as perfectly as possible with no load, using a rack for support as needed. The L-Sits are written as 4 “mini sets” of 5 seconds with a few seconds of rest between sets. Options are: straight legs, half-tuck (alternate), and tuck.

Post work to comments.
Week 5 of 7

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2 Rounds for Time:
600m Row
50 Squats
40 Double-Unders or Alternating Foot Steps

Post time and Rx to comments. 

Want to get better at Kipping Toes-to-Bars and other bodyweight movements? Read on! 

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 Arturo‘s popular Anti-Gravity Strength class starts Saturday, March 9th. This class always sells out, 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

Saturday, March 9th to Saturday, May 4th
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

• We’ve made some tweaks to our class schedule to better serve our community. Here’s what’s happening: Tuesday’s 5:30pm Strong Fit class will be dropped. Anti-Gravity classes will switch days and times. AG will now meet Wednesdays at 5:30pm and Saturdays at 1pm.
• We have a new cycle of our Level 2 Brazilian Jiu Jitsu starting this Sunday, March 10th. Go HERE to learn more and register.
• We’re always trying to get better at what we do. If you have a minute, head over to the Feedback page and tell us about your experience at the gym!
• Join us for Friday Night Lights again this week as we take on Open Workout 19.3. Go HERE to sign up for a heat! 

_____________________
Yesterday’s Results Board: Rest Day
The Bench Press Prescription Starting Strength
How to Talk to People NY Mag

Today is a scheduled rest/recovery day, but don’t worry! We are open and running on our normal schedule. In today’s CrossFit group classes, you’ll have the option of doing either yesterday or tomorrow’s programming, which can be found in the comments section of today and every Rest Day’s post.

Photos from Friday Night Lights 19.2 are up on our Flickr account. Join us again this Friday to take on Open Workout 19.3. Go HERE to sign up for a heat! 

REGISTER NOW FOR STARTING STRENGTH PROGRAM

Want to get a lot stronger? The Starting Strength program is an opportunity to spend 8 weeks with Coach Jeremy honing your technique and increasing your capacity at the most fundamental strength movements: Back Squat, Overhead Press, Bench Press and Deadlift. This small group format of 90 minute sessions offers one-on-one guidance, great camaraderie, and a simple roster of movements allowing you time to correct errors and challenge your limits.

Whether you are brand-new to lifting, someone with experience who has struggled to surpass a plateau, or just looking to try something different, by taking the time to focus exclusively on the lifts that support almost every other activity you do inside (and outside) the gym, you will gain confidence and enhance your performance.

Upcoming Program Times and Dates

A cycle: Novice, 7pm Mon/Wed and 6pm Fri |Monday, March 11th – Friday, May 3rd
B cycle: Intermediate, 7pm Tues/Thurs and 10am Sun | Tuesday, March 12th – Sunday, May 5th (FULL)
C cycle: Morning Novice, 6:30am Mon/Thurs | Monday, March 11th – Thursday, May 2nd
D cycle: Continuing Education, 6pm Mon/Wed | Monday, March 11th – Wednesday, May 1st (FULL)
E cycle: Late morning, all levels, 10am Mon/Thurs | Monday, March 11th – Thursday, May 2nd

A CrossFit Total testing one-rep maxes in the Back Squat, Press, and Deadlift will take place on Sunday, May 5th at 2pm to cap off all cycles.

Class Sizes: Space is limited to 4-10 participants
Class Length: 90 minutes

Pricing

3x Per Week Cycles: $300 paid upon registration and then another $300 at the halfway point
2x Per Week Cycles: $200 paid upon registration and then another $200 at the halfway point

Group Class/Open Gym/Active Recovery/Yoga/Pilates Add-On Option!

This add-on membership allows our 2x/week Starting Strength Program to attend two additional classes per week, outside of the regularly scheduled strength cycle classes. This includes group classes, Open Gym, and Active Recovery/Yoga/Pilates/Short Circuit.

Price is $100 per four weeks, first bill due at sign-up and second bill ($100) charged automatically to the card on-file four weeks later. Register here!

If anyone is confused as to which cycle they belong in or has any questions, they can contact Jeremy directly at Jeremy [at] CrossFitSouthBrooklyn.com to discuss placement.

News and Notes

• A new cycle of Coach Ro’s Anti-Gravity Strength class starts Saturday the 9th, and there are just 5 spots left. Go HERE to learn more and claim one!
• We’ve made some tweaks to our class schedule to better serve our community. Here’s what’s happening: Tuesday’s 5:30pm Strong Fit class will be dropped. Anti-Gravity classes will switch to days and times. AG will now meet Wednesdays at 5:30pm and Saturdays at 1pm.
• Intramural League captains: please submit your athletes’ scores to the spreadsheet by 8pm tonight.
• We have a new cycle of our Level 2 Brazilian Jiu Jitsu starting this Sunday, March 10th. Go HERE to learn more and register.
• We’re always trying to get better at what we do. If you have a minute, head over to the Feedback page and tell us about your experience at the gym!

_____________________
Yesterday’s Results Board
Susceptibility to Mental Illness May Have Helped Humans Adapt over the Millenia Scientific American
Adaptive Athlete in Wheelchairs Find Their Own Box Morning Chalk Up

WOD 3.4.19

6e Half Kneeling Filly Presses
6e Rotational Med-Ball Side Tosses
6 Supinated Grip Barbell Rows

Post work to comments.
Week 5 of 7

_____________________

3 Rounds for Time:
15 Push Presses 95/65
15 Burpees
15 Pull-Ups

The barbell should be light for you, unbroken on the fast end. Use bands or self-assisted for the Pull-Ups as needed.

Post time and Rx to comments.

March Athlete of the Month: Clementine S.

By Lynsey Roddam

This Athlete of the Month is a very special one. It’s the first time we’ve bestowed this honor on one of our CrossFit kids, and we’re very proud to bring you this interview with Clementine S. by Coach Lynsey, who directs our CrossFit Youth programs. Give Clem a high five next time you see her! And go HERE to learn more about our CrossFit Youth programs.

Lynsey: Congratulations, Clem! You have made history at CFSBK by being the first kid to be crowned Athlete of the Month! How do you feel?

Clementine: I’m really happy about it, especially since no other kid has been chosen before, so that’s exciting.

Lynsey: One of the reasons we chose you is because of the dedication you have shown to our program. Do you know how long have you been coming to CFSBK?

Clementine: I think 3 years.

Lynsey: That’s right! You’ve been a member of CFSBK since April 2016, which is amazing! What makes you keep on coming?

Clementine: Well, my dad says it’s like the gym class you never had, and I agree because in gym you run and don’t really do anything that’s fun. At CrossFit you have fun and learn how to workout properly, and we’re always shown the proper technique.

Lynsey: What are some of your favorite things to do in class?

Clementine: I really like everything … except for Burpees and running! I like Squats and I like lifting weights because it shows that I’m getting stronger and stronger.

Lynsey: Do you feel like you’ve made a huge amount of progress since you first started?

Clementine: Oh definitely! At first I just used the 5 lb. dumbbells, but now I can lift heavier weights than that. I also have a better approach to the workouts. I know what I can do and what I can’t do and how to set a goal for myself.

Lynsey: What hobbies do you have outside of CrossFit?

Clementine: I really love performing, so I go to dance classes, and I go to chorus because I love singing. I read a lot, and I love hanging out with my friends. Sometimes I work behind the counter at my dad’s store Shelsky’s of Brooklyn.

Lynsey: A CrossFitter and a dancer—you sound like me! Tell me about your school. What are your favorite subjects?

Clementine: I go to Brooklyn Prospect Charter School, and I’m in 6th Grade, so it’s my first year there. I really like it because it pushes and challenges me, and I’ve made a lot of friends. It’s really fun, especially because we have dance class, which I didn’t have in my old school. I also really love math and science.

Lynsey: Am I right in thinking you speak French?

Clementine: Yes, I speak French! My Mom is French, so I went to a French speaking school before, but now I’m learning Mandarin.

Lynsey: Wow! That’s impressive! How’s that going?

Clementine: It’s fun! It’s challenging, but it’s cool to learn another language.

Lynsey: So, you’re CrossFit Ninja, a performer, bilingual, and a keen mathematician and scientist! With so many talents, do you know what profession you’d like to be in when you grow up?

Clementine: I’m trying to decide between a doctor and a lawyer. It means I would have to stay in school for longer, but I will get to help people, which is what I really want to do.

Lynsey: That’s awesome! If you were to choose the next AOM, what qualities would you look for?

Clementine: I think they should definitely be hard working, and they should love CrossFit as much as I do!

News and Notes

• A new cycle of Coach Ro’s Anti-Gravity Strength class starts Saturday the 9th, and there are just 5 spots left. Go HERE to learn more and claim one!
• Starting today, we’re making some tweaks to our class schedule to better serve our community. Here’s what’s happening: Tuesday’s 5:30pm Strong Fit class will be dropped. Anti-Gravity classes will switch to days and times. AG will now meet Wednesdays at 5:30pm and Saturdays at 1pm.
• Don’t forget to submit your 19.2 scores to the CrossFit Games site by 8pm tonight!
• Pilates is cancelled on Sunday, March 10th. 

_____________________
Yesterday’s Results Board
19.1 Workout Analysis CrossFit Games
Can You Put Your Kids on a Strength Training Program? Starting Strength

WOD 3.3.19

6e Single-Leg Barbell Romanian Deadlifts
8-12 Single-Arm High Pulls
3-6 Wall Walks

Build to a challenging set on each exercise.

Post work to comments.
Week 4 of 7

_____________________

20 Minutes for Quality (6-8 sets):
15 Double Russian Kettlebell Swings, AHAP
100′ Sled Push, AHAP
:30 Reverse Plank Bridge

Work up to a few challenging sets on the Swings and the sled. Perform the Reverse Plank Bridges with as internally rotated a shoulder (fingers pointing toward feet) as possible. Rest as needed between movements and sets.

Post work to comments.

March 31st: Wim Hof Method Workshop

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 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

Sunday, March 31st from 2:15pm to 6:15pm
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

• A new cycle of Coach Ro’s Anti-Gravity Strength class starts Saturday the 9th, and there are just 5 spots left. Go HERE to learn more and claim one!
• Starting tomorrow, March 4th, we’re making some tweaks to our class schedule to better serve our community. Here’s what’s happening: Tuesday’s 5:30pm Strong Fit class will be dropped. Anti-Gravity classes will switch to days and times. AG will now meet Wednesdays at 5:30pm and Saturdays at 1pm.
• 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!

_____________________
Yesterday’s Results Board: Open Workout 19.2
Ask a Swole Woman: How Sore Should I Be After Lifting Weights? Self
Stefi Cohen Squats 495 for an Unofficial World Record BarBend

Open Workout 19.2

Beginning on an 8-minute clock, complete as many reps as possible of:
25 Toes-to-Bars
50 Double-Unders
15 Squat Cleans, 135/85 lb.
25 Toes-to-Bars
50 Double-Unders
13 Squat Cleans, 185/115 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to: 
25 Toes-to-Bars
50 Double-Unders
11 Squat Cleans, 225/145 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to: 
25 Toes-to-Bars
50 Double-Unders
9 Squat Cleans, 275/175 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 Toes-to-Bars
50 Double-Unders
7 Squat Cleans, 315/205 lb.

Stop at 20 minutes.

Post total reps and Rx to comments.

Thanks to everyone who came out for Friday Night Lights last night. See you again next week! 

Open Workout 19.2 Resources

Taking on 19.2 this weekend? Here are some articles and videos you might find useful!

• Open Workout 19.2 Movement Standards and Scaling Options CrossFit Games
• Workout Description and Strategies Morning Chalk Up
• Rich Froning’s Tips and Advice Trifecta (video)
• Beginner & Intermediate Tips CrossFit Invictus (video)
• CrossFit Open 19.2: Preliminary Analysis and Strategy Beyond the Whiteboard

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 Arturo‘s popular Anti-Gravity Strength class starts Saturday, March 9th. This class always sells out, 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

Saturday, March 9th to Saturday, May 4th 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!

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