Bench Press / Front Rack Step-Ups

A1) Barbell Bench Press (30X1):
3 x 10

A2) Dumbbell Front Rack Step-Ups (30X1):
3 x 10

Start light enough to be able to move through the reps without needing too much rest between sets, or around 60% of what you could perform for 1 rep. Use a box height that allows for “Squat depth” on the working leg.

*Warm up and then perform a set of Bench Presses, followed by a set of Dumbbell Front Rack Step-Ups. Repeat for 3 work sets of each, resting 30 seconds to a minute between movements.

Post loads to comments.
Exposure 1 of 8
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2 Rounds Not for Time:
600m Row
15e Single-Arm Kettlebell Swings
550m Run (1 lap)
15e Single-Arm Kettlebell Swings

Move at a moderate pace on the runs/rows, and use a medium-heavy kettlebell for the swings.

Post work to comments.

Blood, sweat, and definitely a few tears: Check out Alex B.’s awesome video of Murph Day 2018!

Upcoming Training Cycle Template

Training Cycle Dates: M 6/4/18 – 8/12/18 (8 weeks plus Crush Week)

Goals: To join the Swole Patrol for summertime, funnertime!

Monday

Barbell Bench Press (30X1) + Dumbbell Front Rack Step-Ups (30X1) Superset

Weeks 1 and 2: 3 x 10
Weeks 3 and 4: 3 x 8
Weeks 5 and 6: 4 x 6
Weeks 7 and 8: 4 x 4

Start Week 1 light enough to be able to move through the reps without needing too much rest between sets, or around 60% of what you could perform for 1 rep.

Wednesday

Back Squat / Front Squat (30X1) + 3-Point Dumbbell Row (30X1) Superset

(2 works sets of Back Squats followed by 1 work set of Front Squats. Each Squat set is supersetted with Dumbbell Rows))

Weeks 1 and 2: 3 x 10
Weeks 3 and 4: 3 x 8
Weeks 5 and 6: 3 x 6
Weeks 7 and 8: 3 x 4

Start Week 1 light enough to be able to move through the reps without needing too much rest between sets, or around 60% of what you could perform for 1 rep.

Thursday

Clean and Jerk

Building EMOMs and complexes

Saturday

Metcon Mash-Ups

Sunday

Snatch

Building EMOMs and complexes

Don’t forget that you can always find out what to expect in CrossFit group classes over on the Current Programming Cycle page! 

News and Notes

• In case you missed them, photos from Murph Day 2018 by Robert C., Thomas H., and the blog editor are up on Flickr!
• Coach Fox’s client Adam B. recently opened Ahimsa Piercing Studio, Fine Jewelry & Medical Aesthetics at 296 Smith St. in Cobble Hill. Mention CFSBK and receive 10% off any jewelry!

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Cluster

Work up to a heavy Squat Clean Thruster, aka a “Cluster.”

Post loads to comments.

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Partner WOD

For Time:
100 Thrusters 135/95

Every minute on the minute, both partners perform 5 synchronized Burpees. Both partners must have their chests on the floor at the same time for the Burpee to count as a rep. The Thruster weight should be medium heavy for you.

Post time, Rx, and partner to comments.

Iron Maidens 2018: Thank You!

Thanks to all who competed, donated, volunteered, and came out to cheer yesterday. This year’s Iron Maidens Raw Open was an enormous success, thanks in no small part to our wonderfully supportive community. Congrats to Margie and Danae on organizing a first-rate event, and many thanks to our volunteers, judges, and front desk staff for keeping everything running smoothly.

Iron Maidens competitors raised $26,231 to fund the Stay Strong Scholarship, which will continue to send students from Grace Outreach to college. You can still donate here!

Thank you again to our generous sponsors: IronStrong Jewelry, Kristin Cheng/Gotham Holistic, Left Bank Restaurant, Threes Brewing, Starting Strength, RYU Apparel, Olympia Wine Bar, JoMart Chocolates, Cafe Grumpy, Jolyn, Thirteen Fit Apparel, Ample Hills Creamery, Murder of Crows Barbell Club.

Check the blog this week for the full results!

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Today: Iron Maidens Raw Open!

Today’s the day! Iron Maidens, one of CFSBK’s most anticipated events of the year, is finally here! We’ll be hosting our 4th-annual women-only powerlifting meet at the gym today from 9am to 6pm.

All classes (including Open Gym) are cancelled today. We’ll be back on our normal schedule tomorrow.

Meet Schedule

Lifters will be divided into two sessions:

Session A: This session begins at 9:00am and consists of 123, 132  and 148 weight classes. Weigh-in begins promptly at 7:00am.
Session B: This session begins at 2:30pm and will consist of  165 and 165+ weight classes. Weigh-in begins at 12:30pm.

The Stay Strong Scholarship

Iron Maidens lifters are raising funds for the Stay Strong Scholarship, which supports students at Bronx-based Grace Outreach. This year, our goal is to raise $40,000 to continue supporting these students. As of Friday at 9:30pm, we’re at $23,520 raised.  Show some love by donating to your favorite CFSBK lifter(s) or directly to Grace Outreach through the 2018 Crowdrise campaign below.

DONATE HERE

Sponsors and Prizes

Competitors will receive prizes from our awesome and generous sponsors. Thank you, sponsors!

Everything You Need to Know About Iron Maidens 2018

We’ll be hosting the 4th-annual Iron Maidens Raw Open powerlifting meet tomorrow from 9am to 6pm. Come out to the gym to support strong women lifting for a great cause! You can find the event schedule and more info here.

All classes are cancelled on Saturday. A floater WOD is scheduled as Saturday’s programming for folks who did Monday, Wednesday, and Thursday’s workouts this week and want to get their fitness in today. See the first comment on this post.

What else? Well, as you faithful blog readers know, Iron Maidens lifters are raising funds for the Stay Strong Scholarship, which supports students at Bronx-based Grace Outreach. This year, our goal is to raise $40,000 to continue supporting these students. As of Thursday at 7:30pm, we’re at $18,105 raised. Can you help us reach our goal? Show some love by donating to your favorite CFSBK lifter(s) or directly to Grace Outreach through the 2018 Crowdrise campaign below.

DONATE HERE

Last, but certainly not least, there will be food and drink from Iron Maidens sponsors for sale, so come hungry! Check out this list of prizes and sponsors on the IM Instagram.

News and Notes

• Photos from Murph Day 2018 by Robert C., Thomas H., and the blog editor are up on Flickr!
• Register for our upcoming Brazilian Jiu Jitsu Fundamentals class with Coach Callie Brennan! Fundamentals is your jiu-jitsu starter pack. The course is geared towards anyone intrigued by BJJ but unsure where to begin, anyone who wants to become better acquainted with dynamic movement on the ground. By the end of the course, you will be at the point where you can walk into a live-sparring Jiu Jitsu class without reservation.

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Yesterday’s Results Board: Sit-Ups, Row, Push Presses
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WOD 5.31.18

21 Minute Ascending Ladder of:
9-18-27-36-45… Sit-Ups
6-12-18-24-30… Calories Rowed
3-6-9-12-15…. Push Presses 115/65

Post work and Rx to comments.

Danae, Margie, and Francine just appeared on Mission BX with TK and Bintou from Grace Outreach to talk about Iron Maidens and the Stay Strong Scholarship. Watch it! 

Iron Maidens Fundraising Update: 2 Days to Go!

The Iron Maidens Raw Open is this Saturday! 60 women, from CFSBK and beyond, will test their strength at Back Squat, Bench Press, and Deadlift in this women-only powerlifting meet. We can’t wait to see you all there!

For the 3rd year in a row, Iron Maidens lifters will raise funds for the Stay Strong Scholarship, which supports students at Bronx-based Grace Outreach. This year, our goal is to raise $40,000 to continue supporting these students. Right now we’re at $17,150 raised. Can you help us get there? Show some love by donating to your favorite CFSBK lifter(s) or directly to Grace Outreach through the 2018 Crowdrise campaign below.

DONATE HERE

Watch the video above to find out what Iron Maidens is all about and why the Stay Strong Scholarship is so important right now!

News and Notes

• CFSBK raised $1,785 (including $5 from every t-shirt sold) for K9s for Warriors at Murph Day. Nice work, everyone! You can still donate here.
• All classes are cancelled this Saturday for Iron Maidens! Friday and Sunday classes will run on our regular schedule.

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Yesterday’s Results Board: Sled Work | DB Power Snatch, Double-Unders
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Sled Work

5 Sets of a 100′ Weighted Sled Push 

If you’re beat up from “Murph,” use this as active recovery. If you’re fresh, go heavier but submax.

Post work to comments.

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AMRAP 10 Minutes:
15 Dumbbell Power Snatches 50/35
30 Double-Unders

Post rounds, reps, and Rx to comments.

The 9am heat gets serious at Murph Day 2018. Photos by Robert C. and Thomas H. are up on Flickr, and even more are on the way! | Photo by Robert C. 

CFSBK on BTWB

The hits keep coming from our wonderful CFSBK coaching staff. We’re a little behind what with Murph Day and Iron Maidens and all, but be sure to check out these recent posts written for our friends at Beyond the Whiteboard!

• “That’s when the little voice popped into my head that said ‘you’re going to quit your job.’ It was a relief to think about that choice, not because I hated my job or physical therapy, but because it was a major stressor that was eating away at my happiness. It was time to let go, move forward, and condense my efforts to serve the fine people of CrossFit South Brooklyn.” From Coach KHarpz‘s “Lift & Let Go”
• “Get away from working on your fitness and spend some time outside enjoying your fitness. Regularly schedule time away from a barbell or a pull up bar. You (hopefully) don’t suffer in the gym for the sake of it, but for the level of fitness that you gain from all that hard work.” From Coach Fox‘s “Older, Fitter: 3… 2… 1… REST”

News and Notes

• All classes are cancelled this Saturday for Iron Maidens! 
• A note from Trisha B.: “I will be traveling from 6/11 – 6/20 and need some coverage for my part-time babysitting job. The job is very easy. It’s basically helping a family get their 5-year-old girl off to school a few mornings a week and also, if possible, picking her up 2-3  afternoons. This lovely family lives on Garfield Place between 4th and 5th Avenues and their daughter attends PS 118 on 4th Avenue and 7th Street. I know they will take whatever help they can get, so don’t be shy about asking me about different time frames. Contact me at 917.370.0672 by text or phone or email at msbuckley189 [at] gmail.com.”

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Patrick got a hero’s welcome from Joseph and Olivia after finishing “Murph” yesterday. Thanks to everyone who came out and made it a special day!

Iron Maidens Fundraising Update: T-Minus 4 Days

The Iron Maidens Raw Open is this Saturday, June 2nd! 60 women, from CFSBK and beyond, will test their strength at Back Squat, Bench Press, and Deadlift in this women-only powerlifting meet. You won’t want to miss it!

For the 3rd year in a row, Iron Maidens lifters will raise funds for the Stay Strong Scholarship, which supports students at Bronx-based Grace Outreach. This year, our goal is to raise $40,000 to continue supporting these students. Right now we’re at $14,710 raised. Can you help us get there? Show some love by donating to your favorite CFSBK lifter(s) or directly to Grace Outreach through the 2018 Crowdrise campaign below.

DONATE HERE

In case you missed it, here’s some recent stuff we posted on the importance of the Stay Strong Scholarship:

• An Interview with Stay Strong Scholar SB
• An Interview with Stay Strong Scholar AS
• DACA Youth Need Help

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“Murph”

For Time:
1 Mile Run
100 Pull-Ups
200 Push-Ups
300 Squats
1 Mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it “Body Armor.” It is now referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is. Partition the Pull-Ups, Push-Ups, and Squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

Post time and Rx to comments.

Murph Day 2018 Is Here!

All regularly scheduled classes (including AM Open Gym) are cancelled today for Murph Day. Here’s all the other important stuff you need to know!

• If you’d like to learn more about Michael Murphy and the origins of “Murph,” this is a great place to start.
• 190 CFSBKers are registered to do “Murph” today, but there are still a few spots left in several heats. You can sign up here! If you decide not to do it at the last minute, please delete your name from the spreadsheet so someone else can take your place.
• Since there’s no charge for this workout (the class won’t be deducted from your weekly limit), we suggest that you make a $20 (or more!) donation to K9s for Warriors in lieu of class payment. Thanks to all who have donated! We’ll have a kiosk set up to accept donations at the gym today, or you can go HERE to support this terrific cause.
• For scaling options and game plans, see Coach Fox’s very useful post, “Murph Is For Everybody.”
• Shooting to get on the leaderboard for “Murph”?  You’ll have to do it in a weighted vest (20/14 lbs), and be sure to let a coach know that you’re going for it before your heat starts. 
• CFSBK will provide a keg, burgers, and sausages, but please bring more delicious foods, especially side dishes!

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Clean Complex

Every Other Minute on the Minute x 12 (6 sets):
Clean Pull + Hip Clean

Post loads to comments.
Exposure 8 of 8

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5 x 250m Row Sprints

Rest 3 minutes between efforts. Go hard on each one, but aim for relatively consistent times throughout.

Post times to comments.

Iron Maidens Fundraising Update: T-Minus 6 Days

Yes, Murph Day is tomorrow, and we can’t wait to see you all there, but Iron Maidens is also less than a week away! For the 3rd year in a row, Iron Maidens lifters will raise funds for the Stay Strong Scholarship, which supports students at Bronx-based Grace Outreach. This year, our goal is to raise $40,000 to continue supporting these students. Right now we’re at $13,427 raised. Can you help us get there? Show some love by donating to your favorite CFSBK lifter(s) through the 2018 Crowdrise campaign here.

News and Notes

• 177 of you have signed up to do “Murph” tomorrow. That’s a lot! There’s still time to get into a heat here.
• Today’s PM Open Gym is cancelled as we set up for Murph Day!

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Triple Metcon

At 0:00

4 Rounds for Time:
16 Alternating Dumbbell Power Snatches
3 Ring Muscle-Ups or 9 Burpees

6 Minute Cap. Choose a load that challenges you for the Dumbbell Power Snatch.

At 12:00

5 Rounds for Time:
10 Dumbbell Hang Cleans (5 left, 5 right)
5 Chest-to-Bar Pull-Ups

6 Minute Cap. Choose a load that challenges you for the Dumbbell Hang Power Cleans. Scale to Jumping Chest-to-Bar Pull-Ups as needed.

At 24:00

5 Rounds for Time:
2 Deadlifts 365/255
6 Strict Handstand Push-Ups

6 Minute Cap. The Deadlift should be heavy for you. Scale to up to 2 AbMats (as long as you get some range of motion) or to Hand Release Push-Ups as needed.

Post times and Rx to comments.

Nothing but smiles at last year’s Murph Day! 😉

7 THINGS YOU NEED TO KNOW ABOUT MURPH DAY 2018

1. Murph Day is THIS MONDAY! This is one of our biggest and best community events of the year, when we perform the classic CrossFit Hero WOD “Murph” followed by some grilling, side dishes, and beers. Because we’ll be running heats from 8am to 1pm, all other classes are cancelled. If you’ve been on the fence, there’s still time to get in on the fun. 161 CFSBKers have signed up to participate. Join us here!

2. CFSBK and many other affiliates do “Murph” on Memorial Day in memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. If you’d like to learn more about Michael Murphy and where this workout comes from, this is a great place to start.

3. What is “Murph”? How should you approach it? All of the answers are in a recent post, in which Coach Fox lays out some scaling options.

4. Since there’s no charge for this workout (the class won’t be deducted from your weekly limit), we suggest that you make a donation to K9s for Warriors in lieu of class payment. Go HERE to support this terrific cause, or donate at the gym on Monday.

5. Additionally, CFSBK will donate $5 of each Murph Day t-shirt we sell to K9s for Warriors! We’re offering a brand new design this year!

6. CFSBK will provide one keg, burgers, and sausages, but please feel free to BYOB and more delicious foods, especially side dishes! 

7. Shooting to get on the leaderboard for “Murph”? You’ll have to do it in a weighted vest (20/14 lbs), and be sure to let a coach know that you’re going for it before your heat goes off.

NEWS AND NOTES

Sunday Evening Open Gym (5/27) will be cancelled tomorrow!!

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