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 Jan 14, 2019 at 12:06pm PST

What is this Active Life Strength class all about? Who is it for? Why should I do it? In this video, Coach Keith answers all your questions about this valuable program you won’t find anywhere else in Brooklyn! 

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.

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Yesterday’s Results Board: EMOM Work | Overhead Hold
Training: Commune with a Deeper Humanity Breaking Muscle
I Was Broken The Players’ Tribune (video)

WOD 1.14.19

Every Minute on the Minute x 20 (5 sets):
1) 4-8 Strict Pull-Ups
2) 12-16 Alternating Single-Arm Bench Press (6-8e arm, alternating at top)
3) 20s Hollow Flutter Kicks
4) 30s Alternating Foot Step Jump Rope

Use assistance as needed for the pull ups. All work sets on the DB Bench should be challenging. If you can perform 8 Strict Pull Ups, scale up to Lean-Away Pull-Ups.

Post work to comments.
Week 6 of 8

_____________________

3-5 Rounds for Quality:
30 Second Single-Arm Dumbbell/Kettlebell Overhead Hold, as heavy as possible

Post work to comments.

Save the Date! CFSBK Community Potluck on February 9th

Mark your calendars: this year’s Community Potluck goes down on February 9th! We’re excited to get everyone in house to break bacon and socialize together outside of classes. This event will simultaneously kick off the new year, support the Look, Feel, Perform Better Challenge, and bring folks from all times and corners of the gym together. The fun starts at 7pm and will continue until around 10. This event is open to everyone and all are encouraged to come. Bring your friends and family!

Your dish doesn’t have to be paleo, but please try and keep the ingredients of your dish to within the guidelines of the Challenge: animal and vegetable proteins, veggies, fruits, nuts, seeds, starches, legumes, and whole grains are all good to go. We’ll vote on the top 3 dishes, so bring your best recipe! You may, of course, opt to bring a healthy dessert that limits the use of sugars and refined grains.

• The gym will provide some alcohol, but feel free to bring whatever else you’d like. If you’re not drinking booze and want to bring a drink, seltzer is great, too!
• If your food needs to be kept warm, you’ll need to provide your own crockpot or other method for keeping it at serving temperature. We’ve got surge protectors and extension cords.
• We’ll provide notecards so you can label your dish and list its ingredients.
• When you leave please take everything you brought with you. Do not leave any pots, pans, Tupperware, utensils, etc. They will be discarded that night.
• There will be a raffle for one free personal training session with Coach David!
• We’ll be doing karaoke again this year! In case you want to practice beforehand, these are the YouTube channels we’ll be using: Sing King Karaoke and Karafun.
• THERE WILL ALSO BE A BOUNCE HOUSE (for kids).
• If you’d like to help out (and haven’t already been contacted) we’ll need some hands on deck putting everything away afterwards. If you stay until the end, we’d greatly appreciate some help cleaning up!
• We also need some volunteers to help set up before and clean up afterwards. To help set up, arrive by 6:30 PM! E-mail Coach Brett at Brett [at] Crossfitsouthbrooklyn.com to let him know you’re available.
• Let us know what you’re bringing by posting in the comments section of the event page. 

Get your heavy-duty plates ready. We can’t wait to see you there!

Monday CrossFit Kids Starts Today

We’re launching an additional CrossFit Kids class (ages 5 to 7) starting today. 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!

_____________________
Yesterday’s Results Board: Power Clean | Kettlebell Swings, Push Presses, Row
Powerlifting Slows the Aging Process. Here’s Why BarBend
What’s Up Greg Glassman’s Sleeve? Morning Chalk Up

Power Clean

Every Minute on the Minute x 15:
1 Power Clean

Use the first few minutes as warm ups and build to a heavy single for the day. No misses, no garbage reps.

Post loads to comments.
Week 5 0f 8

_____________________

For Time:
30 Russian Kettlebell Swings 32/24
20 Push Jerks 135/95
30 Calorie Row or 20 Calorie Bike

Go time, no holding back. The Swings should be unbroken, and so should the Jerks on the top end. See the finish on the erg and go for it.

Post time and Rx to comments.

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 if you know someone who might be interested in this program, do us a solid and send them this post!

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! 

News and Notes

• Today’s 12pm Pilates class is cancelled. 
• Starting tomorrow, we’re launching an additional CrossFit Kids class (ages 5 to 7) on Mondays from 3:30pm to 4:30pm. Head over to the Kids & Teens program page for more info!

_____________________
Yesterday’s Results Board: WODurday
The Hot Toddy: A “Medicinal” Drink That Might Actually Work Smithsonian
The Tipping Point of Progress Training Think Tank

WOD 1.12.19

Perfomance
AMRAP 6 Minutes:
6 Chest-to-Bar Pull-Ups
6 Squat Snatches 95/65

Rest 6 minutes, then…

AMRAP 6 Minutes:
8 Chest-to-Bar Pull-Ups
4 Squat Snatches 135/95

Rest 6 minutes, then…

AMRAP 6 Minutes:
10 Chest-to-Bar Pull-Ups
2 Squat Snatches 185/95

Fitness
AMRAP 6 Minutes:
6 Jumping Chest-to-Bar Pull-Ups
6 Squat Snatches 45/35

Rest 6 minutes, then…

AMRAP 6 Minutes:
8 Jumping Chest-to-Bar Pull-Ups
4 Squat Snatches 75/55

Rest 6 minutes, then…

AMRAP 6 Minutes:
10 Jumping Chest-to-Bar Pull-Ups
2 Squat Snatches 95/65

Post rounds, reps, and Rx to comments.

We can’t promise that Coach Keith will teach you how to do this, but you will learn lots of other cool stuff in Active Life Strength! 

This Week at CFSBK in Review

So much happening at the gym! So many new programs launching! Let’s recap…

1. Get out of pain, stay out of pain, strengthen your weaknesses, and improve mobility and movement patterns, all while getting stronger in 2019. New cycles of Active Life Strength start January 21st and February 19th! This is a predominantly strength-based class specifically programmed to strengthen movements and improve positions based on your individual needs. See Monday’s post for details!

2. We’re launching an additional CrossFit Kids class (ages 5 to 7) on Mondays from 3:30pm to 4:30pm starting this coming week. Head over to the Kids & Teens program page for more info!

3. Do you 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 while you do… well, whatever you want!

4. “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.” That’s Maria H. with some good advice for new CFSBKers in our latest edition of Better Know a Member.

5. Want to get better at Olympic lifting? We’re launching a new 8-week afternoon cycle of our Next Level Weightlifting Club, which is an Olympic lifting version of our popular Starting Strength Program cycles. In this awesome class led by 5-time Nationals medalist Coach Frank Murray, you’ll work on building the strength and skills necessary to master the Snatch, Clean, and Jerk. Check out yesterday’s post for all the details!

6. 12pm Pilates with Karina is cancelled tomorrow. 

_____________________
Yesterday’s Results Board: Rest Day
Specificity Breaking Muscle
Control the Controllable & Handle the Rest Catalyst Athletics

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.

_____________________
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.

_____________________
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

_____________________

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.

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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