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.

Register Now for Next Level Weightlifting Cycle!

Next Level Weightlifting Cycle is an Olympic lifting program focused on the development of the Snatch, the Clean, and the Jerk. Think of it as an Olympic lifting version of our popular Starting Strength Program cycles. During this 8 week cycle led by Coach Frank Murray, there will be a heavy focus on strength and technique. Outside of the Olympic lifts, we will train the Squat, Press, and Deadlift to develop the prerequisite strength required to lift big!

Weightlifting is more than just technique. It is the combination of strength, mobility, coordination, and power. We will work to enhance all of these abilities to maximize the Olympic lifts as well as overall fitness.

The benefit of Next Level Weightlifting Cycle that it trains a wide range of modalities. The skills and strength developed over these 8 weeks will transfer directly to CrossFit and your overall fitness.

What do we offer?

• Small group training for optimal feedback and support
• Modified programming for individual needs
• 3-day weekly programing
• Online programming, chat, and video submission via True Coach
• Multiple programming options for varying experiences (Beginner, Intermediate, Advanced)
• Video delay replay devices for enhanced feedback

Dates and Pricing

Dates: January 23rd to March 20th
Days and Time: Wednesdays and Fridays from 12:00pm to 1:30pm
Cost: $200

REGISTER HERE! 

(There is a 5-person minimum for this cycle to run.)

About the Coach

Frank Murray has competed in weightlifting for many years. During that time, he has medaled at five separate National Championships, most recently a Silver at last year’s Nationals. His all-time best lifts in competition include a 151kg (333lb) Snatch and a 182kg (400 lb) Clean and Jerk at a body weight under 200lbs. He has worked with many athletes, from multiple CrossFits, including: CF Garden City, CF Queens, CF Great Neck, CF 516, CF King of Island Park, RADD CF, CF Greenpoint, CF Manhasset, CF L.I.C, among others.  Coached by Arthur Drechsler, former world record holder, chairman of the board of USAWeightlifting, and author of The Weightlifting Encyclopedia, Frank has learned from the many years of experience that Artie has had over his coaching career.

Frank is a USAW Level II Advanced Sports Performance Coach and has a B.A. in Physical Education.

Tonight: Movie Night!

“Eat food. Not too much. Mostly plants.”

With that seven-word maxim, US-based journalist Michael Pollan (The Omnivore’s Dilemma) distills a career’s worth of reporting into a prescription for reversing the damage being done to people’s health by today’s industrially driven Western diet.  In Defense of Food debunks the daily media barrage of conflicting claims about nutrition. Traveling the globe and exploring the supermarket aisles to illustrate the principles of his bestselling “eater’s manifesto,” Pollan offers a clear answer to one of the most confounding and urgent questions of our time: What should I eat to be healthy?

Join us tonight at 8pm sharp (after Open Gym) for a showing of In Defense Of Food. All are welcome. Bring friends! This event is BYOB and snacks.

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Yesterday’s Results Board: Box Jumps, Toes-to-Bars, Burpess | Push Press / Snatch Balance
The 5 Biggest Changes to the 2019 CrossFit Games Rulebook BarBend
Scientists Are Using CRISPR to Make Spicy Tomatoes Atlas Obscura

WOD 1.10.19

Every Minute on the Minute x 20:
1) 12 Box Jumps 24/20
2) 12 Toes-to-Bars
3) 12 Burpees
4) Rest

The work should take fewer than 30 seconds. Scale volume and/or degree of difficulty as needed.

Post work to comments.
Week 5 of 8

_____________________

Performance
2 Behind-the-Neck Snatch Grip Push Presses + 2 Snatch Balances

Pause for a 2 count overhead in the Push Press and in the hole of the Snatch Balance.

Fitness
2 Behind-the-Neck Snatch Grip Push Presses + 2 Overhead Squats

Pause for a 2 count overhead in the Push Press and in the hole of the Overhead Squat.

Post loads to comments.

Tomorrow: Movie Night!

“Eat food. Not too much. Mostly plants.”

With that seven-word maxim, US-based journalist Michael Pollan (The Omnivore’s Dilemma) distills a career’s worth of reporting into a prescription for reversing the damage being done to people’s health by today’s industrially driven Western diet.  In Defense of Food debunks the daily media barrage of conflicting claims about nutrition. Traveling the globe and exploring the supermarket aisles to illustrate the principles of his bestselling “eater’s manifesto,” Pollan offers a clear answer to one of the most confounding and urgent questions of our time: What should I eat to be healthy?

Join us tomorrow night at 8pm sharp for a showing of In Defense Of Food. All are welcome. Bring friends! This event is BYOB and snacks.

Kettlebell Kitchen Tasting Tonight

Hey, speaking of good food, tonight from 5 to 8pm our friends at Kettlebell Kitchen will be on site to give out free samples of their delicious wares. Come through to check out some of the healthy meals you can have delivered right to the gym.

_____________________
Yesterday’s Results Board: Double-Unders, Dumbbell Thrusters, Deadlifts
Building a Plan for Powerlifting/Strengthlifting Meets Starting Strength
Mind May Trump DNA and Eating in Exercise NY Times

WOD 1.9.19

Performance
10 Rounds for Time:
30 Double-Unders
10 Dumbbell Thrusters 35/20
3 Deadlifts 315/225

Fitness
10 Rounds for Time:
50 Single-Unders
10 Dumbbell Thrusters 20/10
3 Deadlifts 205/135

The Thrusters should be light-medium, and the Deadlift should be heavy. Aim to move consistently throughout and avoid redlining early on. 10 rounds is a lot of rounds.

Post time and Rx to comments.

Better Know a Member: Maria Heinegg

Blog readers can look forward to new installments of our Better Know a Member series in early 2019. For the past 3 years, we’ve been bringing you these profiles from across our community of kind, interesting, wonderful members. In our first profile of this round, we got to know Omar F. a little better. Today, let’s talk to our in-house comedian, Maria H.!

Name (and any nicknames):

Maria (any nicknames: no, thank you.)

Where were you born and where did you grow up?

I was born just outside my mom in Seattle, Washington. Lived there and then also in upstate New York for a couple of years (aka the global capital of drunk white people shooting deer in their backyard). Then, back to Seattle (I guess I missed the overcast and general mediocre sentiment of a lot of people who are like “what job can I do in between hikes and while I wear dowdy clothing to places that include my professional setting job and/or parties that lets people know, “Hey. I go hiking”.) I went to college in Bellingham, Washington. (My parents wouldn’t let me go to out of state. I wanted to go to Hawaii but here we are.)

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

In 2009, I came back from living in Spain for a year at a delicious 171lb (my thicc queen pinnacle—what what). But I had left for Spain a year previous to that at (what is a more healthy weight for me) 140ish lb. And I was like, “Wow. I miss college lacrosse forcing fitness on my body. Who’s going to yell me into shape now???” And, then, I saw my friend’s sister, Mary, and she had lost like 50lb. While I’d been gone drinking wine in between toasting full loaves of bread whilst dancing Sevillanas in a kitchen in southern Spain, Mary had started doing CrossFit. So, I took her note and looked up boxes in Seattle and tried a class and what can I say? I love lite suffering, barbells, and group-think. I was hooked. I’ve taken some breaks here and there (financial, couple of injuries, the eucalyptus towels at Equinox, etc.) but I always come back to CrossFit because it works (and because they won’t let me yell at people in other types of gyms). It’ll be 10 years in July.

Do you have any unusual rituals or superstitions or habits when it comes to CrossFit?

I never look at the programming ahead of time on the blog. If I saw the workout ahead of time, I would 100% talk myself out of it and never come to class. It is my job to show up, listen, and do the things I’m told. Everything else is up to the gym/the coach. I DO NOT NEED MORE RESPONSIBILITY IN MY LIFE.

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

Have you seen that guy in a 40’s swag suits who plays saxophone along to “Despacito” with the dancing cats and Santa statues and a sign that reads “DANCING IS HAPPINESS” in the subway? I’ve made so many wrong decisions with my life.

What’s the first movie you ever loved?

Back to the Future (original and the rest of the series). I used to watch it over and over again with my older brothers when I was little. Marty McFly was a cocky little shit.

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

Honestly, confronting you about petting your dog in the street (it’s an emergency) or sleeping 8+ hours a night. Listen, we both know this is the part where I’m supposed to tell you I’m a comedian. I run a biweekly show (1st & 3rd Thursdays) at Greene Grape Annex called Butterscotch, a bimonthly show called “My Body, My Jokes” (with CFSBK OG member Jenna Jerman!) at Caveat on the LES and have a podcast called “The Worst Thing.” Come to a show or listen to the podcast or, if you just want to Venmo me money, you don’t have to come or listen to anything. It’s your decision: mariaheinegg.com.

Any advice for new CFSBKers?

Everyone in class with you is making poop in their bodies. They are not better than you. They might know more about lifting or a movement or CrossFit (or lots of other things) because they’ve been doing it longer than you but they used to be you: new, nervous, and uncomfortable. And everyone in class is still learning something. So, don’t worry about showing up and being an expert. You’re not. Let the ego go and pay attention. (And please see this very Instagram friendly list here for what you can control as a newb.)

News and Notes

• This Thursday night from 5 to 8pm our friends at Kettlebell Kitchen will be on site to give out free samples of their delicious wares. Come through to check out some of the healthy meals you can have delivered right to the gym.
• 12pm Pilates with Karina is cancelled this Sunday, January 13th. 

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Failing, Bailing, and Training Culture at CrossFit Affiliates Inside the Affiliate
Attack Your Imbalances Breaking Muscle

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.

 

View this post on Instagram

 

A post shared by CrossFit South Brooklyn (@crossfitsouthbrooklyn) on Dec 22, 2018 at 7:25pm PST

Coaches Lynsey and Tori leading one of our famous CrossFit Kids birthday parties

Kids’ Night Out & Monday CrossFit Kids Class

It’s a new year, and we have some fun stuff for your kids on the horizon. Our CrossFit youth programs are a great way to instill a lifelong love of fitness in your children! Here are 2 exciting developments…

First, do want a night off for yourself and your kids? Of course you do! So sign up for our CFSBK Kids’ Night Out on February 2nd! Your kid will engage in fun movement activities and games, eat pizza, and watch a movie.

What:  We’ve organized a night of CrossFit kids physical activities and games. We’ll all share a pizza dinner and then watch a movie on our big screen.
When: Saturday, February 2nd from 4pm to 8pm
Who: Kids ages 4-12
Cost: $60 per child with a 50% discount for additional siblings. Dinner will be provided.

RSVP Required. Email Coach Lynsey at cfsbkkids [at] gmail.com. Space is limited so RSVP soon!

Second, we’re launching an additional CrossFit Kids class (ages 5 to 7) starting next week. Here’s what you need to know:

Day: Mondays
Time: 3.30pm – 4.30pm
Start Date: Monday, January 14th
Location: 608 Degraw (kids go to the front desk as usual to check in)

As with our Sunday Kids classes, we have a strict cap of 10 kids per class, and we ask parents to RSVP beforehand. Head over to the CrossFit Kids & Teens program page to find out how to RSVP and learn more about these offerings!

Thursday Night: Free Kettlebell Kitchen Tasting!

This Thursday night from 5 to 8pm our friends at Kettlebell Kitchen will be on site to give out free samples of their delicious wares. Come through to check out some of the healthy meals you can have delivered right to the gym.

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Yesterday’s Results Board: DB / KB Complex | Rowing
HIIT: What’s the HI in IT? Breaking Muscle
Why You’re Struggling to Reach Your Goals Girls Gone Strong

Dumbbell / Kettlebell Complex

Build to a challenging load on each:
8 Tempo Kettlebell/Dumbbell Front Rack Squats(4021) or 12 Alternating KB/DB Front Rack Cossack Squats
8 Tempo Kettlebell/Dumbbell Single-Arm Rows (4021)
8 Tempo Ring/Matador Dips, Ring Push-Ups, Push Ups, or Elevated Push Ups (4021)

For the Squats, choose Cossacks only if you can move through a full range of motion with some weight. If not then perform the Front Rack Squats, which will allow you to get more of a strength stimulus. Same for the Dips / Push-Ups: choose the movement that allows you to perform full range of motion at a controlled tempo.

Post loads to comments.
Week 5 of 8

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2 x 3 Rounds:
1 Minute Max Meters Rowed
2 Minutes Rest

Rest 5 minutes (after the 3rd round)

85-90% effort. Aim to be consistent to within a few meters on each.

Post work to comments.

Register for Active Life Strength!

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

PM Cycle
January 21st, 2019 – March 14th, 2019
Monday and Thursday evenings from 6:30pm to 7:30pm
2x per week for 8 weeks
Register Here!

AM Cycle
February 19th, 2019 – April 11th, 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.

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Yesterday’s Results Board: Deadlifts, Hang Cleans, Push Presses, Muscle-Ups
Try to Keep Up With Australia’s Fastest 92-Year-Old Woman NY Times
Do I Need More Vitamin B12? NY Mag

Deadlift + Hang Clean + Push Jerk

In 10 minutes, warm up to a heavyish load on the complex.

Post loads to comments.
Exposure 4 of 8

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Performance
AMRAP 15 Minutes:
9 Deadlifts 155/105
7 Hang Cleans
5 Push Jerks
3 Bar Muscle-Ups 

The barbell load is “DT” weight, and should be medium-heavy for you. Sub Chest-to-Bar Pull-Ups if you don’t have Bar Muscle-Ups.

Fitness
AMRAP 15 Minutes:
12 Deadlifts 115/80
9 Hang Cleans
6 Push Jerks
3 Chest-to-Bar Pull-Ups

The barbell load should be medium-heavy, with the Jerks likely being the limiter. Use a load you feel confident you could perform a set of 10 Jerks with. Sub Chin-Over-Bar Pull-Ups or Jumping Chest-to-Bar Pull-Ups as needed.

Post rounds, reps, and Rx to comments.

Emily A. performing with her band Garden Party at November’s CFSBK Art Show. Want another chance to see Emily play? She’s performing in Manhattan tomorrow night! See Wednesday’s post for details

Last Day to Register for the Look, Feel, Perform Better Challenge!

Today is the last day to sign up for the Look, Feel, Perform Better Challenge, our annual 12-week collective kickstart toward healthier nutrition and recovery habits. Hundreds of CFSBKers have seen real results over the years, but time is running out to climb aboard this year’s Challenge Train!

How To Participate

Complete the following steps in order to participate and be eligible for prizes:

• Sign your name on the big list in the community area of the gym.
• Sign up at front desk or the CFSBK Online Store. This is a 3-month program, paid in 3 installments of $30. The first payment will be charged at registration, with the following 2 payments automatically charged each month thereafter. ($90 total plus NY sales tax)
• Answer a few brief questions and submit your “before” photos according to the guidelines on the Look, Feel, Perform Better website. These entries are private will not be published or seen by anyone other than us without your consent. You can access the 2019 LFPB Challenge Entry Form HERE.
• Perform the Capacity Test WOD and record your results.
• Track points earned daily on the spreadsheet based on how well you’re complying with the guidelines.
• Complete your Post-Challenge submission by March 29th, at the end of the Challenge
• Participate in bi-monthly Virtual Classroom Sessions on Facebook Live. Each session will include a brief topical lecture followed by Q&A. They’ll be Mondays from 1:10pm until about 1:40pm on the following dates (subject to change): 1/7, 1/21, 2/4, 2/18, 3/4, 3/18.

_____________________
Yesterday’s Results Board: Partner WOD
For Olivia Vollmar, CrossFit Saved Her Life Morning Chalk Up
Sorry, There’s Nothing Magical About Breakfast NY Times

Partner WOD

3 Rounds for Time:
60 Hand Release Push-Ups
60 Squats
60 Push Presses 45/33
60 Sit-Ups
60 Overhead Kettlebell Swings 24/16
60 Double-Unders

In teams of 2 with one partner working at a time: partners work together, breaking the reps as needed up so that each partner ends up doing 30 reps each round. Scale to 2 x Singles for the Dubs as needed.

Post time, Rx, and partner to comments.

Friday, January 11th: LFPB Challenge Movie Night

“Eat food. Not too much. Mostly plants.”

With that seven-word maxim, US-based journalist Michael Pollan (The Omnivore’s Dilemma) distills a career’s worth of reporting into a prescription for reversing the damage being done to people’s health by today’s industrially driven Western diet.  In Defense of Food debunks the daily media barrage of conflicting claims about nutrition. Traveling the globe and exploring the supermarket aisles to illustrate the principles of his bestselling “eater’s manifesto,” Pollan offers a clear answer to one of the most confounding and urgent questions of our time: What should I eat to be healthy?

Join us on Friday, January 11 at 8pm sharp for a showing of In Defense Of Food. All are welcome!

Today: Canned Food and Coat Drive

CFSBK is hosting a winter canned food and coat drive today. Bring a winter coat or 5 cans of food to the gym and get one free class on us!

There is a limit of one free class per member during the drive, but you may donate as many items as you wish! 

Coats will be donated to New York Presbyterian Brooklyn Methodist Hospital. Canned food will go to Hanson Place SDA Church

_____________________
Yesterday’s Results Board: Rest Day
Humans Evolved to Exercise Scientific American
Getting Stronger Isn’t Complicated BarBend

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.

January 21st – February 27th: CFSBK Coach Development Camp

Join seasoned CFSBK coaches Whitney Hubbard and David Osorio for a 6-week coaching development camp. This program is of interest to novice coaches, experienced coaches, and affiliate owners alike. Click those links to see short videos explaining what each group will gain from this one-of-a-kind program, and read on to learn more!

Goals of the Program

• Ensure that coaches have a sound foundation of the six pillars of effective training: teaching, seeing, correcting, presence and attitude, group management, and demonstration
• Bridge the gap between obtaining a CF Level 1 and developing your coaching practice
• Encourage participants to observe and learn from the methods and standards of CFSBK, while establishing their own style and voice
• Provide guidance, mentorship, and experience
• Allow participants to make mistakes and have fun as they improve their skills

Prerequisites

• CF Level 1 Training Course
• CF Anatomy Course (online)
• CF Spot the Flaw Course (recommended, not required)
• Participant must review CF Level 1 training manual prior to first session, should be very familiar with the movement models included, and be prepared to teach and correct in that style

Program Details

Date and Time

• Monday, January 21st to Wednesday, February 27th (6 weeks)
• Mondays and Wednesdays, 1:30-3:30PM (2 days per week)
• Participants can expect to spend an additional 1-4 hours outside of class each week (practical homework, reading, class observations, etc.)

What’s included?

• 12 sessions / 24 hours total in class time
• Small group setting: camp size limited to 12 participants for a 6:1 ratio
• Program handbook, digital resource list, practical homework, class observations
• Coaches will have access to leader’s email address for questions, consultation, and mentorship for the duration of the program

Cost

• $550 total, paid in two installments of $225 (average cost of $23/hour in class time)
• First payment will be charged at the beginning of program; the second at the halfway point.
• Handbook, additional resources, and class observation times included in total cost.

Refund/No-Show Policy

• No refunds will be provided for the program.
• If a participant misses a class for any reason, there will not be make-up sessions. However, the participant will still be able to review the handbook and resource list for that day.

Curriculum Outline

In this course we will…

• Review foundational movement models/archetypes and their points of performance
• Focus on how to teach, see, and correct movement with one athlete at a time; eventually we will move to coaching multiple athletes
• Develop our skills to teach more complex movements and progressions
• Expand into group management and running an effective (and fun!) class
• Discuss what it means to be a coach and how our presence and attitude has an impact

Course Methods

• Theory: Course leaders will spend time sharing their years of individual experience as well as the established practices and methods of CrossFit South Brooklyn. We’ll look at various aspects of what makes an effective coach and how to create great training sessions and group classes.
• Practical: We will utilize a series of practicals, where course leaders will provide demonstration and examples of the given topic/movement. This includes: movement models, positions and transitions, common faults, effective cues and correction, etc.
• Break Out: In these sections, participants will test out their skills and actively coach their peers. Course leaders will watch, advice, and coach the coaches.

How to Sign Up

REGISTER HERE!

Head over to the event page for more info about the instructors! 

Tomorrow: Canned Food and Coat Drive

On Saturday, January 5th, CFSBK will host a winter canned food and coat drive. Bring a winter coat or 5 cans of food to the gym and get one free class on us!

There is a limit of one free class per member during the drive, but you may donate as many items as you wish! 

Coats will be donated to New York Presbyterian Brooklyn Methodist Hospital. Canned food will go to Hanson Place SDA Church.

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Yesterday’s Results Board: Burpees, Muscle Snatches, Overhead Squats, Pull-Ups
How to Change Without Willpower NY Mag
Raise Your Ceiling Breaking Muscle

WOD 1.3.19

Every 5 Minutes for 5 Rounds:
For Times…
10 Burpees
5 Hang Muscle Snatches
5 Overhead Squats
10 Kipping Pull-Ups

Perform the Muscle Snatches and Overhead Squats as a complex. Do not put the barbell down. Build in load across the 5 sets. Sub Jumping Pull-Ups for Pull-Ups, or reduce volume if doing strict. 

Post times and Rx to comments.
Week 4 of 8

_____________________

Cash Out

For Quality:
15-12-9-6-3
Dumbbell Curls
Dumbbell Presses

Post work to comments. 

Another one from Coach Fox and Sasha’s New Year’s Day Yoga, Mindfulness, and Intention Setting Workshop

The 2019 Look, Feel, Perform Better Challenge

Sunday is the last day to sign up for the Look, Feel, Perform Better Challenge, our annual 12-week collective kickstart toward healthier nutrition and recovery habits. Hundreds of CFSBKers have seen real results over the years, but time is running out to climb aboard this year’s Challenge Train!

How To Participate

Complete the following steps by Sunday, January 6th in order to participate and be eligible for prizes:

• Sign your name on the big list in the community area of the gym.
• Sign up at front desk or the CFSBK Online Store. This is a 3-month program, paid in 3 installments of $30. The first payment will be charged at registration, with the following 2 payments automatically charged each month thereafter. ($90 total plus NY sales tax)
• Answer a few brief questions and submit your “before” photos according to the guidelines on the Look, Feel, Perform Better website. These entries are private will not be published or seen by anyone other than us without your consent. You can access the 2019 LFPB Challenge Entry Form HERE.
• Perform the Capacity Test WOD and record your results.
• Track points earned daily on the spreadsheet based on how well you’re complying with the guidelines.
• Complete your Post-Challenge submission by March 29th, at the end of the Challenge
• Participate in bi-monthly Virtual Classroom Sessions on Facebook Live. Each session will include a brief topical lecture followed by Q&A. They’ll be Mondays from 1:10pm until about 1:40pm on the following dates (subject to change): 1/7, 1/21, 2/4, 2/18, 3/4, 3/18.

News and Notes

• Make an appointment with Leah, CFSBK’s on-site massage therapist, today. You’ve earned it after the holidays! Leah has new hours for 2019, which you can see HERE.
• A new cycle of Coach Ro’s Anti-Gravity Strength class starts Saturday, and there’s just one spot left. Go HERE to learn more and claim it!
• Level 1 and 2 sections of our Brazilian Jiu Jitsu class with Coach Callie start Sunday. Check out the program page for more info.

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Yesterday’s Results Board: Tripod Headstand | Dumbbell Snatches, Box Jump Overs
Eight Ways to Help Newcomers Feel Welcome Morning Chalk Up
What Does “Lifting Heavy” Actually Mean? Girls Gone Strong

Tripod Headstand

A) Tripod Set Up > Knees-to-Elbows
B) One Knee Off > Both Knees Off
C) One Leg Inverted > Both Legs Inverted
D) Straddle Press to Headstand > Pike Press to Headstand

A strong Tripod Headstand is the foundation of the Handstand Push-Up. Spend some time today practicing the basic gymnastic skill at a level appropriate for you. Once you can get into a position at one level, you should be able to perform multiple reps before moving to the next level.

Post work to comments.
Week 4 of 8

_____________________

Performance
AMRAP 12 Minutes:
4-8-12-16-20… reps of…
Alternating Dumbbell Snatches 50/35
Box Facing Jump Overs 24/20

Games standards on the Dumbbell Snatch—both heads must touch the floor at the same time and must switch hands below face level. The Rx is a two-foot jump and both feet must touch the top of the box on the Box Jump Overs. They may NOT be lateral jumps, though you may turn atop the box on the descent, and stepping down is okay.

Fitness
AMRAP 12 Minutes:
4-8-12-16-20… reps of…
Alternating Dumbbell Snatches 35/20
Box Facing Step Overs 20/16

Jumping or stepping up to the box counts as a rep, and both feet must touch the top of the box. They may not be lateral steps or jumps, though you may turn atop the box on the descent.

Post rounds, reps, and Rx to comments.

Sasha S. leads a huge group (around 50!) through yesterday’s Yoga, Mindfulness, and Intention Setting Workshop. Congrats to Sasha and Coach Fox on running a great event, and happy New Year to everyone! 

New Year, New Next Level Weightlifting Club Options

Want to get better at Olympic lifting in 2019. Of course you do! Our Next Level Weightlifting Club offers Olympic lifting (the Snatch and the Clean and Jerk) with strength training and mobility all in one. Weightlifting classes will be held in two-hour windows and taught by Coach Frank Murray. While there will be a start to every class, you are allowed to show up at any time during the two-hour training session to lift. Those involved will receive the week’s programming which they can either do during the training session or on their own times during Open Gym hours. If you are unable to participate in class on a regular basis, you also have access to Coach Frank via email and can submit videos to be evaluated and critiqued. Think of him as your personal coach.

Want more info? Check out this Q&A with Coach Frank we recently did! 

Days & Times

Mondays: 7-9pm
Wednesdays: 7-9pm
Fridays: 6-8pm

While there are weekly universal workouts, they can and likely will change from person to person depending on each individual’s needs. All people are different and therefore require different things to be successful. At Next Level Weightlifting Club, we take that into account and make adjustments as needed to optimize progress.

Pricing

Unlimited NLWC and CrossFit: $300 
3x per week: $250 ($21/class
2x per week:$200 ($25/class)
10 Class Punch Card: $250 ($25/class)
Drop In: $30

These prices, which went into effect yesterday, represent a modest increase over 2018’s pricing. (Folks who already have NLWC memberships will be grandfathered in at their old rate.) Note that NLWC is a 2-hour class and Coach Frank will provide individualized programming for regular participants through TrueCoach.

We now offer an Unlimited NLWC + CrossFit membership, which allows you to take as many NLWC, CrossFit group, and specialty classes (Yoga, Active Recovery, Pilates, Anti-Gravity, Strong Fit, and Short Circuit) as you want. This is the best way to incorporate NLWC into your training, not to mention the best fitness deal in town!

To learn more about Frank, check out the NLWC program page!

See Emily’s Band Play on Monday

The company that CFSBKer Emily A. runs, Noble + Wylie, is producing a concert featuring her band Emily Asher’s Garden Party (who you may know from our 5^th Art Show) and two other amazing groups The Ladybugs and The New Wonders.

Each band will play a short set beginning at 5pm and again at 7pm—different music each set. Attendees are welcome to arrive whenever they can.

Here’s the info and ticket link (including a fun option to purchase a whole pew and invite your friends):

Monday January 7, 2019 5-9pm
Rutgers Presbyterian Church
236 West 73rd St. (at Broadway)
https://hotjazzinjanuary.brownpapertickets.com/
Facebook event: https://www.facebook.com/events/2512611678765348/

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