Deadlift / Bench Press

For Quality:
21-18-15-12-9-6-3
Deadlifts @ 1.5x Bodyweight
Bench Press @ .75x Bodyweight

Work through the reps with virtuosity and a moderate pace, stopping 2 reps shy of failure on any set. Use spotters (or spotter pins) on all Bench Press sets. Both loads should be challenging. Though some may go unbroken on the fast end, breaking the sets up into 2-4 smaller sets is appropriate.

Post loads to comments.
Week 2 of 8

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Cash Out

Every Minute on the Minute x 12:
1) 20-Second Hollow Hold
2) 20-Second Ring Suport
3) 20 Band Face Pulls

Post work to comments.

Order Your 2019 Dogs of CFSBK Calendar

The 2019 Dogs of CFSBK calendar features your favorite gym mutts! All proceeds go to PupStarz Rescue, a foster rescue started by our own Robyn O’Brien. The wall calendar is available for a sliding scale donation of $30-60 or more. A limited number of calendars are on their way to the gym but they are sure to run out quick.  Never fear, you can place your order HERE. The deadline for orders is this Saturday, December 15th.

Here’s more info on the awesome organization your donation will support:

PupStarz Rescue is a non-profit, 501(c)3, no-kill, volunteer dog rescue serving New York City and the Tri-State area.

We are dedicated to the rescue and rehabilitation of dogs in public shelters who are at high risk of euthanasia due to overpopulation and those in danger of abuse or neglect.

Because PupStarz Rescue does not have a shelter, all of our “Starz” are placed in nurturing foster homes while they await adoption into a forever home. We rely on the kindness and generosity of animal lovers to open their hearts and homes to dogs in need.

Animals in our care are spayed/neutered, microchipped, and vaccinated. We assist dogs in distress regardless of age, breed, temperament, or a potential difficult placement. In order to care for animals in need, we are determined to keep administrative costs conservative.

Following a comprehensive adoption process, dogs are placed in loving, responsible, committed forever homes. PupStarz Rescue takes considerable care in appropriately matching and educating prospective adopters about the responsibilities and costs of bringing a dog into their lives. Our non-profit remains committed to the welfare of our “Starz” beyond the adoption process. We follow up with adopters to ensure a smooth transition, encourage positive training techniques, and engage in open communication to offer any additional assistance.

Finally, we strive to work with area shelters, rescues, and humane organizations to develop a supporting network of volunteers to create a better world for those who have no voice.

What are you waiting for? Order your calendar today! 

This Saturday: Look, Feel, Perform Better Challenge Info Session

It’s that time of year again: New Year’s resolution time. While we believe it’s best to make choices in accordance with your goals and values all of (or at least most of) the time, we recognize that many of us use markers like the beginning of the year to kickstart positive changes. Interested in participating in the 2019 Look, Feel, Perform Better Challenge?  There is an Info Session and Q&A this Saturday, December 15th at 9am in the Annex. We can’t wait to see you there!

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Yesterday’s Results Board: Rest Day
Recovery Is About Creating Balance Breaking Muscle
The Next Milk Is Sesame Milk NY Mag

Underneath the Hoodie: Katie Harper

Vital Stats

Height: 5’4″
Weight: 135
DOB: March 6th, 1990
Born and raised: Montgomery County, MD
Place of higher learning: BcS in Kinesiology, University of Maryland. Doctorate of Physical Therapy, Long Island University.

By Josh Schneiderman

Q: What do you call a noodle in disguise?
A: An impasta!

That’s Coach Katie Harper’s favorite joke, and it’s one key to understanding the woman we call “KHarpz.” The other key is that she’s what we at CFSBK call a TFBA. That’s the yin and the yang of Coach Katie: totally goofy and deadly serious, easygoing and hardcore, banjo player and Doctor of Physical Therapy, happy-go-lucky and competitive to the bone. Keep that in mind.

Katie Harper was born in Montgomery County, Maryland in the Washington, D.C. burbs. An only child until the age of 14, she learned to keep herself entertained, mostly by exploring, rolling around in the dirt, and just generally “getting as gross as possible.” Katie would ride bikes with the neighborhood kids and was extremely proud of her red Razor scooter. “I could do some sick 2-inch jumps,” Katie still proudly reports. Watch out for her in the Razor Scooter event of the 2021 CrossFit Games.

Rolling around in the dirt and doing sick jumps wasn’t the only way Katie kept busy. Naturally curious, she has always loved to tinker. One afternoon she and the neighborhood kids took apart a whole oven and gazed with fascination at the heating coils. Her grandfather taught her how to use tools, and she spent lots of time in the garage building things and taking things apart—more building than taking apart. Katie got do lots of traveling all over these great United States in her grandparents’ rusty old Ford Econoline van. She and her mom and aunts and cousins and grandparents would all pile into the RV and drive all over the Midwest visiting family.

Katie’s childhood may sound idyllic, but like most childhoods, hers was punctuated by moments of great sadness and feelings of instability. At the age of 12, her parents got divorced, and Katie described this time to me as a fragile, traumatic period. With time and communication, however, Katie has ended up getting along with everyone in her family, which is not exactly a surprise if you’ve observed how well she gets along with everyone at the gym. She’s happy to have a stepsister, Jackie, and her stepdad is her best friend.

Many good things came out of this difficult period. Quality time with her dad, for example, got even more quality. He made Katie watch sports—the NBA, NCAA basketball, the NFL, and anything else that happened to be on TV—which cultivated her love of competition. This all culminated in her dad buying her a football referee video game; as in, it was a game in which you played football but a game in which you were the ref. Insanely boring, but the tradeoff was that he made sure she knew how to throw a football.

As a shy high schooler, sports were Katie’s way of socializing and having fun. Her athletic pursuits stretched all the way back to the age of 4, when her mom signed her up for gymnastics because she kept running into walls. It helped with her balance, and because she’s a born-and-raised Marylander, Katie started playing lacrosse at 5 years old. It was with those neighborhood kids again—no regulation sticks and their goalie was a trashcan. So by the time Katie got to high school she was playing field hockey, track, and lacrosse—this time with a real goalie.

Athletics and music have always been dominant themes in Katie’s life. Her family founded the yearly Old Songs Folk Festival in 1980, and she’s been going to camp on the outskirts of the festival ever since she was a young child. Folk music is in her DNA, so when she finally got to New York, one of the first things she did is start going to open mic night at The Bitter End. Katie’s longtime love of folk music recently led her to take up the folkiest instrument she could get her hands on, the banjo, and she’s been taking lessons at the Jalopy Theater’s School of music to get that twang just right.

If Katie’s DNA is 50% folk, the other 50% is Terrapin—no, not the turtle (that’d be weird, wouldn’t it?) but the University of Maryland Terrapins. She’s a diehard fan, which makes sense given that she practically grew up on campus. Both of Katie’s maternal grandparents are psychology professors at Maryland, and her grandpa started bringing her to campus as a young kid, putting her to work as his “TA.” This may have been in violation of child labor laws, but Katie loved it, and it cemented her status as a diehard Terps fan for life.

When it came time to pick a college, Maryland was a no-brainer. And as you may have already guessed, playing a sport was also a no-brainer. By this point, she had already tried just about every sport you could imagine, including swimming and diving, but as Katie told me, she’s “always been better at things that require a stick.” So Katie joined the UMD club lacrosse team and signed on for practice 5 times per week.

Then came The Great Ankle Sprain of 2010. “Ironically,” Katie told me, “I was a little tipsy and trying to jump up to grab a strip of yellow CAUTION tape from a balcony. I rolled down half a flight of stairs. Good times.” Katie’s 15-year lacrosse career was all but over, and she couldn’t walk properly for 6 months. But this incident led her to her current passion and career path. Unable to play lacrosse, Katie turned to triathlons. And when tri training got boring… well, you probably know what happened next.

In 2012, not long after she graduated from UMD, Katie’s friend convinced her to join a small garage gym called CrossFit Critical Mass, and she hopped aboard right after Thanksgiving. There were only 8 members total, and she had no idea what CrossFit was when she started. But a small gym with a tight-knit group meant lots of 1-on-1 attention, and the coach kept encouraging her to come back. She quickly found herself hooked.

By the time she graduated college, Katie knew she wanted to be a physical therapist but still wasn’t sure exactly how she would approach it. The integrative, holistic approach of CrossFit that she was introduced to at Critical Mass helped her to see how all her interests could fit together. At the time, she was working as an aide at a physical therapy clinic. Seeing the potential to join her love of movement and her desire to help people, Katie started applying to Doctor of Physical Therapy programs.

Katie took advantage of rolling admissions and applied to the PT program at Long Island University, Brooklyn. The rest, as they say, is history. Katie had become aware of CrossFit South Brooklyn when we hosted the announcement of Open Workout 13.2. So when the acceptance from LIU came through, she immediately knew that CFSBK would be her gym. She joined as a member not long after arriving in Brooklyn in July 2013 and took advantage of that sweet, sweet student discount.

Many blog readers can probably relate to Katie’s story: she was nervous to move to a new place, but CFSBK quickly became home. Right away, she noticed that CFSBK’s athletes were serious, and she found that a bit intimidating at first. Everyone was incredibly friendly, but the environment wasn’t as cheerleader-y as it was at her previous gym. When she looked at the blog to prepare for class, she had no idea what the percentages meant, and her mind was blown when people broke out the fractional plates on Back Squat day. CFSBK athletes knew themselves better.

But far from turning her off, this new training environment helped her get more serious about CrossFit. Not surprisingly, Katie tends to get laser focused on things that are important to her, so her classes at CFSBK became the perfect complement to all of the understanding and mastering she was doing in school. Around this time, she got her CrossFit Level 1 Trainer certification to better understand the relationship between CrossFit and physical therapy.

KHarpz also go injured around 2 months into her training, hurting both her shoulders and probably tearing her right rotator cuff. It took her close to 6 months to fully recover, but she came back stronger and healthier than ever and experienced another big mental shift in her approach to CrossFit. One day in the summer of 2014 Coach Ro said to her, “Let’s get a team together. We’re gonna go to Regionals.” That was exactly what she needed to hear. “If Ro thinks I’m good enough to go to Regionals,” KHarpz thought to herself, “I’m gonna go to Regionals.” She just needed that push, that voice to tell her she had the right stuff. It’s been her goal ever since.

Reaching that goal would mean dedicating more of her life to The Sport of Fitness, so the move to coaching was a natural progression. She first approached Coach David right before the shoulder injuries, when she still wasn’t so sure. David gave her a good perspective on what it would be required to become a coach. Katie was still in the thick of grad school at the time and didn’t really know what the future would hold. She thought long and hard about what she wanted for her life and career, ultimately deciding that she wanted to stay in New York for another 3 years.

8 months later, she approached David a second time. Katie had decided that coaching was in her future, and David agreed to bring her on. The biggest challenge, she says, was getting past what she calls her “situational shyness.” Talking in front of groups was her biggest fear, so right away she set about trying to become more confident, to curb her fumbling and “nervous rash talking.” It was the best feeling in the world when she started to feel comfortable at the whiteboard.

As far as training for Regionals goes, that situation has changed a bit, as you may have read, for reasons way beyond Katie’s control. But she recently qualified for Wodapalooza, which takes place in January in Miami, and a bunch of CFSBKers are headed down to cheer her on. She also recently left her full-time physical therapy job to focus completely on coaching and her own training. Coach Keith, who KHarpz calls “The Overtraining Police,” has helped in both respects. He keeps her honest and grounded.

What does the future hold? Well, for one thing, Katie wants Coach Whit to teach her how to surf. For another, Katie wants to be one of the more sought-after physical therapists for CrossFitters and weightlifters. One thing that is certain: she’s already an excellent coach. I’ve personally taken more than a few classes with her and can report that that situational shyness is gone. Coach KHarpz is completely herself: fun, funny, but completely focused on the members she’s training. As we did our interview for this piece, she housed a plate of steak and eggs to fuel her training. “I’m gonna eat breakfast for all 3 meals today,” she proclaimed. And we all know Katie finishes what she starts.

News and Notes

• Look back over years of CFSBK’s Underneath the Hoodie series over on our Articles & Media page! 
• The 2019 Dogs of CFSBK calendar features your favorite gym mutts! All proceeds go to PupStarz Rescue, a foster rescue started by our own Robyn O’Brien. The wall calendar is available for a sliding scale donation of $30-60 or more. A limited number of calendars are on their way to the gym but they are sure to run out quick.  Never fear, you can place your order HERE. The deadline for orders is  Saturday, December 15th.

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Yesterday’s Results Board: Rope Climbs | Squats, Kettlebell Swings, Sit-Ups
Vanishing Nutrients Scientific American
What Exercise Science Can Learn from CrossFit CrossFit Journal

Rope Climb (Bring tall socks today!)

20 Minutes for Quality:
1-3 Rope ascents (or 3-6 rope climbs from floor)
8 Filly Z-Press

Spend a minute or two each round on rope climbs at an appropriate scale, and work up to challenging load on the presses.

Post work to comments.
Week 2 of 8

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AMRAP 8 Minutes:
40 Squats
30 Russian Kettlebell Swings, as heavy as possible 
20 Sit-Ups

Post rounds, reps, and Rx to comments.

Sofia, one of the 1st place winners of last year’s LFPB Challenge

The 2019 Look, Feel, Perform Better Challenge

It’s that time of year again: New Year’s resolution time. While we believe it’s best to make choices in accordance with your goals and values all of (or at least most of) the time, we recognize that many of us use markers like the beginning of the year to kickstart positive changes. This year’s Challenge will follow a similar model to last year. There are 2 levels that you can choose to participate on in the Challenge. On Level 1, you’ll focus primarily on food quality and eating from a large spectrum of whole foods (lean proteins, veggies and fruits, whole grains, and legumes). This is a perfect place to start if you’re new to healthy eating or are having to re-learn what that means for you. On Level 2. you’ll be tracking macronutrients and focusing on eating particular quantities of them, adjusting along the way as necessary. As we’ve done for a few years now, we’re following a 12-week format. The reason behind this is that while extreme short-term actions can bring rapid results, we’ve often seen this result in a “crash” where the individual rebels against the limiting factors of an extreme dietary challenge. We’d rather you have more inclusive food options and change a few manageable things over a longer period than change many things for 6 weeks only to get lost in a haze of bagels, beer, and chocolate cake once the Challenge ends.

Who?

The entire CrossFit South Brooklyn community.

What?

A 12 week challenge meant as a collective kickstart toward healthier nutrition and recovery habits.

Where?

Right where you are! Participants are encouraged to organize “rest day dinners” either in your homes or out at restaurants with fellow LFPBers. There will be twice monthly (non-mandatory, but helpful) LFPB Challenge Meet Ups at the gym in addition to weekly email “high fives” from us. The key to success is not sweeping immediate change but rather consistent practice each day, so consider scheduling some time to set aside each day to work towards your goals

When?

There is an Info Session and Q&A on Saturday, December 15th at 9am in the Annex. Here we’ll answer any questions you have. The dates of the challenge are from Tuesday, January 1st 2019 through Sunday, March 24th 2019. We’ll also be hosting a potluck dinner at the gym on Saturday 2/9/19 where you can meet and greet with fellow SBKers and sample some delicious ways they keep on track with food choices.

What will I need?

For Level 1, only a desire to begin to make informed and better food choices. For Level 2, you’ll need a food scale and a set of measuring cups and measuring spoons since you’ll be measuring out servings of lean protein, clean carbs, veggies, and fats. Whichever level you choose, you should plan to do a bit of food shopping and prep beginning the first week to make good food choices easy.

Most people will get great results and remain more sane on Level 1. Eating precisely by weighing and measuring foods works great, IF you’re the type of personality that doesn’t obsess over food choices. If you’re not sure which way to go, choose Level 1.

Guidelines for both levels can be found on the 2019 LFPB Challenge page.

Why?

To look, feel, and perform better! And, for some sweet prizes!

Wait, did you say prizes?

Yes! The grand prize for both the men’s and women’s category is one month of FREE unlimited training at CFSBK, a $250+ value! There are also 2nd and 3rd place prizes for the men’s and women’s categories including a punch card or free specialty classes at CFSBK and a personal training session!

Alright, you’re in? Great!

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.

New Year’s Day Special Event: Yoga, Mindfulness, and Intention Setting Workshop

Join Sasha Slocombe and Coach Chris Fox from 9am to 10:30am, Tuesday, January 1st and start off 2019 with intention. By developing a connection between the body and breath, you’ll be able to come back to the breath when difficult times arise whether in yoga, CrossFit, or life. We’ll begin with a yoga flow (accessible to all levels of experience) before moving into breath work and learn a few simple ways to work with your breath to help bring you back to balance, whenever, and wherever you need it. You’ll also learn a simple full-body relaxation technique that takes only moments, and can be a very useful tool to have during times of stress or indecision.

Intention setting is more than making resolutions, more than wishing and hoping for things to change. Today you’ll set an intention for action as you move forward into the coming year. Resolutions tend to be flimsy and negative, focusing on outcomes like “lose 10 lbs,” vague notions like “get in shape,” or things you want to stop doing like “eating carbs.” Today (and everyday) is an opportunity to ask yourself, “What do I want to have happen, and what steps must I take to get there?” You’ll spend some time thinking on a time when you were successful at overcoming an obstacle, no matter how small, and what practices helped. You’ll identify a goal you have for the future, and begin to clarify for yourself not only how to get here but why it matters to you.

This community workshop is open to all members and non-members with a $10 suggested donation.

REGISTER HERE

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Yesterday’s Results Board: Run, Clean
The Humble Brilliance of Italy’s Moka Coffee Pot Atlas Obscura
Why Jack LaLanne Is One of the Most Influential Athletes of All Time BarBend

WOD 12.8.18

For Time:
2 Rounds
400m Run
9 Squat Cleans 135/95/45

2 Rounds
400m Run
6 Squat Cleans 185/125/75

2 Rounds
400m Run
3 Squat Cleans 225/155/95

30 minute cap

If the runs take you longer than 2:30 on average scale to 270m to keep intensity up. The barbell load should begin light-medium, move to medium-heavy, and finish on the heavy side for you. The reps can be cycled in the fast and proficient end, but bailed singles are certainly okay.

Post time and Rx to comments.

Next Sunday: Starting Strength Program Total

Coach Jeremy’s Starting Strengthers will wrap up their eight-week cycle next Sunday, December 16th starting at 2:00pm. Lifters will be testing their 1RMs in the Back Squat, Press, and Deadlift. All are welcome to come by, hang out, and do some cheering. Get ready for some massive PRs!

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Yesterday’s Results Board: WODurday
Analyzing the Squat Starting Strength
Mark Your Calendars: 2019 CrossFit Open Dates Announced Morning Chalk Up

Partner Metcon

AMRAP 10 Minutes:
10 Wall Balls 20/10, 14/9, 10/8
10 Hang Power Cleans 95/65/35

Partners alternate rounds.

Rest 5 minutes, then…

AMRAP 10 Minutes:
10 Dumbbell Alternating Snatches 50/35/20
10 Box Jumps 24/20/16

Partners alternate rounds.

Rest 5 minutes, then…

AMRAP 10 Minutes:
Calories Rowed

Partners switch as desired.

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

Leah D. setting up for a Squat in what would turn out to be a STATE RECORD BREAKING performance at the USA Powerlifting Murder of Crows Open last weekend. In case you missed it, check out our highlight reel from the day! 

Monday, December 17th: “My Body, My Jokes” with Maria H. and Jenna J.

On Monday, December 17th at 7pm, CFSBKers Jenna Jerman and Maria Heinegg host “My Body, My Jokes,” a bi-monthly benefit stand-up comedy show on the bodily experience. This month’s theme: abortions! Come share some laughs and learn facts with them at Caveat on the Lower East Side.

Featuring:

Shalewa Sharpe (2 Dope Queens)
Elise Valderrama (Mr. Robot)
Solange Azor (Lady Parts Justice)
Carolyn Busa (Boston Comedy Festival)
Clare O’Kane (Edinburgh Fringe Festival)

Go HERE for tickets!

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Yesterday’s Results Board: Rest Day
How Injured Eeyore Became Unstoppable CrossFit Journal
A New Connection between the Gut and the Brain Scientific American

Today is a scheduled rest/recovery day, but don’t worry! We are open and running on a normal class 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 Frank Murray (@nextlevelweightlifting) on Dec 2, 2018 at 11:02am PST

Coach Fox crushing his lifts at last weekend’s USAW Murder of Crows Open. More videos from the day are over on Coach Frank’s Next Level Weightlifting club Instagram account! 

1. Yesterday we posted highlights from the whole Murder of Crows weekend, which included both USA Weightlifting and USA Powerlifting meet. Relive the glory!

2. Our new 8-week training cycle started on Monday. Go HERE to find out what you can expect in CrossFit group classes.

3. Hey, speaking of Next Level Weightlifting Club, we posted a Q&A with Coach Frank this week. Check out Tuesday’s post to learn all about this awesome Olympic lifting program!

4. It’s the beginning of a new training cycle. Time to take stock and set goals! For many of us, that will involve the all-important Pull-Up. On Wednesday, we reposted the updated version of a blog classic, “Developing Your Pull-Up.” 

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

6. Tomorrow’s 11am Active Recovery class is cancelled. 

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Yesterday’s Results Board: Double-Unders, Burpees, Power Snatches
Quality Over Quantity; Process Over Outcome Breaking Muscle
What Monks Can Teach Us about Managing Our Work Lives JSTOR Daily

WOD 12.6.18

Performance
Every 5 Minutes for 5 Sets:
30 Double-Unders
10 Bar Facing Burpees
5 Power Snatches 135/95

Score times for each round. Aim for consistency.

Fitness
Every 5 Minutes for 5 Sets:
60 Single-Unders
10 Bar Facing Burpees
5 Power Snatches 95/65

Score times for each round. Aim for consistency.

Post times and Rx to comments.
Week 1 of 8

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Cash Out

Partner AMRAP 8 Minutes:
8 DB Curls
8 DB Presses

Partners alternate rounds. Choose a load that you could do for a set of 12-15 reps when fresh and try to keep the dumbbells moving the whole time.

Post rounds, reps, and partner to comments.

Leah D. on her way to a new New York state record! 

Highlights from CFSBK at Murder of Crows

As we mentioned over the weekend, a bunch of CFSBKers competed at Super Weekend over at Murder of Crows Barbell Club, which included back-to-back USA Weightlifting and USA Powerlifting meets on Saturday and Sunday. Coaches Chris and Jess Fox and Kate Tk. competed in the Olympic lifting meet on Saturday. On Sunday, Chris, Jess, Leah D., Chainsaw Charlie, and Amy M. are competed in the powerlifting meet. Chris and Jess did both for a Super Total.

Here are some highlights from the weekend:

• Kate went 3/6 for a 100kg total! “Mentally I came out feeling 5/6 on the day even if the results say otherwise,” Kate says. “The lifts in my total were both over 85%, so I’ve grown in strength and technique. I was grateful to have Jess Fox as a bar mate to warm up with since we were lifting in the same session, and also for Frank’s expertise in counting us through our warm up attempts. It took so much pressure off and helped me hit my two main goals: to make a total and have fun. With this first meet down I’m excited to keep training and set some actual weight goals next time around, maybe even trying to qualify for the American Open in 2019.”

• Coach Chris Fox reports: “Saturday was the weightlifting meet, where I went 3/3 in the Snatch making 72, 76, and 82kg. I oddly missed my first Clean and Jerk at 95kg (press out) and almost bugged out. Luckily, I had Frankie there who handled me amazingly. I went on to make 100kg and missed 105 so ended with a total of 182kg, 4th in my weight class.

  “Sunday was the powerlifting meet, which started out well. I went 3/3 on Squats with 142.5, 147.5, and 155kg. Missed my first bench at 85kg! Came back to make that in what felt like a 10 second press and took a pass (omg) on my 3rd attempt. Opened the Deadlift at 165kg which felt okay, then 175 stayed glued to the floor on my next 2 attempts. I ended with a total of 405kg, 3rd in my weight class. None of these lifts are all time PRs for me, but they are at this bodyweight. All in all, it was a really fun weekend to participate in and a great way to spend time representing with some strong CFSBKers!”
• On Saturday, Coach Jess Fox placed 2nd in her weight class with a total of 117kg. On Sunday, she also placed 2nd in her class, this time with a total of 322kg!
• Last but not least, Leah D. weighted in at 45.2kg, Squatted 120kg, Bench Pressed 72.5kg, and Deadlifted 130kg. If that sounds impressive, that’s because it is! Leah matched the state record for Squat and BROKE the state records for Bench Press and Raw Total (322.5kg) in her weight class! “A few months ago,” she says, “I really thought I’d never lift again. I wound up having my best meet ever by a considerable amount. I put up a Wilks score of 445.86, a 46 point increase from my last meet.” Truly inspring!

Congrats to all who competed! You can check out more photos and videos on our Flickr account and on Coach Frank’s Instagram.

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Yesterday’s Results Board: Thrusters, Toes-to-Bars | Deadlift
The Flow State of Strength Training Breaking Muscle
Ask a Swole Woman: What Should I Actually Be Doing with My Open Gym Time? Self

Today is a scheduled rest/recovery day, but don’t worry! We are open and running on a normal class 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 Frank Murray (@nextlevelweightlifting) on Dec 3, 2018 at 11:24am PST

Another satisfied NLWC member: Kate Tk. competing in her first Olympic weightlifting meet at Murder of Crows this past weekend. Kate says: “Best thing about my first weightlifting meet? It! Was! Fun!”

Next Level Weightlifting Club: A Q&A with Coach Frank

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- or one-and-a-half hour windows and taught by Coach Frank Murray. We’re sure you have more questions, so today’s we’re happy to bring you a Q&A with Coach Frank, who is a 5-time Nationals medalist. Let’s go!

What is Next Level Weightlifting Club?

NLWC is an Olympic-style weightlifting program that focuses on the improvement of the Snatch, Clean, and Jerk.

Does the program only focus on the Olympic lifts?

No, NLWC is an all-inclusive strength program. Olympic lifting is not all technique. It is a combination of strength, technique, power, speed, flexibility, and coordination! For this reason we train a variety of exercises to enhance these modalities.

What lifts are trained in the Next Level Weightlifting Club program?

Beyond the Snatch, Clean, Jerk, and their variants, there is a strong emphasis on strength development. Back Squats, Front Squats, Pulls, Deadlifts, and Presses are the most common accessory lifts we train. While I say “accessory,” don’t be fooled. Weightlifters need to be strong to lift weights overhead, and it takes a lot of strength work to lift big! We Squat 3 days per week and Pull and Press 2 days a week.

Is this program for advanced lifters only?

Not at all! In fact, it’s preferable to start as soon as possible, when you are just learning how to lift. Learning the lifts from the start helps to establish proper movement patterns. One of the biggest mistakes people make is trying to be good before joining. People that come later in the process may have to unlearn poor patterns. This is much more easily corrected the earlier you come!

Can Weightlifting help me improve my overall fitness?

Ask Mat Fraser. He was an Olympic weightlifter! To Snatch, Clean, and Jerk with proficiency you need to have strength, power, speed, flexibility, and coordination. These are exactly what Olympic lifting and Next Level Weightlifting develop! Being stronger, more powerful, more coordinated, and more flexible will absolutely improve your Fitness. But I’ll tell you what’s more: Learning how to lift properly, teaches you how to lift efficiently, helping you save energy during long WODs, reducing technique breakdown under fatigue, and decreasing the likelihood of injury from technique breakdown.

What does a class look like?

Classes are 2 hours in length. For those in the program, there is a Facebook group where the weekly program is sent out to all the members. While we have a designated start time, you can come at any time during the 2 hours to complete the assigned workout. During that time, I am walking around class giving feedback and instruction.

Do I have to choose between CrossFit and Olympic weightlifting?

No, in fact we created the Unlimited NLWC membership for just that reason. The form of training a person choose has benefits and tradeoffs. Weightlifting and CrossFit both have benefits that shouldn’t be thrown out at the expense of the other. The Unlimited weightlifting membership allows you to do both Weightlifting and CrossFit group classes so you can reap the benefits both bring to your health and fitness!

What day’s and times does the class meet?

The program is 3 days per week. We meet Mondays and Wednesdays from 7-9pm and Fridays from 6-8pm.

Do I have to do the whole 3 days program?

No, there are also options for a 2 -day membership, 10-class punch car, and drop-ins as well.

How big is the average class?

While it varies from class to class, 5-8 people is average. Because Weightlifting can be technically intensive, we try to keep the classes smaller to maximize individual feedback. Think of it as small group training!

Thanks, Frank! To learn more about Frank and to see membership options and pricing, check out the NLWC program page! 

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Yesterday’s Results Board: Kettlebell / Dumbbell Complex | Muscle-Ups
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Dumbbell / Kettlebell Complex

12-16 Dumbbell Bench Press
16-24 Double Kettlebell Rack Walking Lunges

Work up to a challenging load on each. Rest as needed between movements.

Post loads to comments.
Exposure 1 of 8

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Performance
AMRAP 10 Minutes:
1, 2, 3, 4… adding 1 rep per round of…
Muscle-Ups

Perform 10 Russian Kettlebell Swings at 32/24kg after each round.

Fitness
AMRAP 10 Minutes:
1, 2, 3, 4… adding 1 rep per round of…
Strict Pull-Ups / Ring Rows + Ring Dips/Push-Ups

Perform 10 heavy Russian Kettlebell Swings after each round.

Post rounds, reps, and Rx to comments.

Do we need this sweet cable machine? No, but it does have many great applications and is just one more tool in our ever-expanding fitness arsenal. Only the best for our members! 

Upcoming Training Cycle Template

Training Cycle Dates: M 12/3/18 – Su 1/27/19

Goals: To build upon the unilateral strength work from the previous cycle, with an eye toward proficiency and stamina in these movements as they appear in the CrossFit Open. To develop the ability to express near maximal strength and execute higher skill gymnastics movements in a fatigued state, as they generally appear in the Open.

Monday

Dumbbell / Kettlebell Biased Strength / Stamina / Balance Training

Varied complexes and supersets with a focus on unilateral loading and bodyweight training.

Wednesday

Deadlifts, Back Squats, and Front Squats in EMOMs and Metcons

Thursday

Snatches in EMOMs and Metcons

Saturday

Monster Metcon

Partner, team, and/or longer duration workouts

Sunday

Clean and Jerks in EMOMs and Metcons. 

What are your goals for this 8-week training cycle? Tell us in the comments, and don’t forget to write them on the board by the bathrooms in 597! 

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Yesterday’s Results Board: Snatch | Box Jump Overs, Toes-to-Bars, Kettlebell Swings
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