Overhead Squat

10-10-10

Bar is taken off the floor. Work up to a heavy set of 10. If you can’t overhead squat to full depth under load, then spend today’s lifting time working on flexibility in the position.

Post loads to comments.

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Toni and Katie got the karaoke off to a very Celine start. Thanks to everyone who came out to the Community Potluck last night!

TODAY: LFPB Challenge Lecture and Q&A, “Trigger Foods”

Partner WOD

In teams of 2 with one partner working at a time…
AMRAP 20 Minutes:
100 Calories Rowed
80 Dumbbell Push Presses 50/35
60 Toes-to-Bars
80 Dumbbell Deadlifts 50/35
100 Push-Ups

Scale the Toes-to-Bars to Hanging Leg Raises as needed. The Deadlift should be medium-heavy for you, something you could perform a set of 10+ reps of when fresh. DO NOT drop dumbbells from overhead on the Push Presses. Maintain contact on the handles until the dumbbells are on the floor.

Post rounds, reps, Rx and partner to comments.

Tonight, the bouncy castle returns! The Community Potluck starts at 7pm and will bounce on until around 10. We’ll have food (of course), board games, and karaoke.  See yesterday’s post for all the details! 

This Week at CFSBK in Review

1. Our new 8-week training cycle, which will take us through the end of the CrossFit Open, dropped on Monday. Don’t forget that you can always see what’s happening in group classes over on the Current Programming Cycle page!

2. Check out this very useful Ask a Coach video on how you should be balanced in the Back Squat, Overhead Squat, and Front Squat. Is there something you’d like to see us address in a future video? Let us know in the comments!

3. Well, well, well. It looks like we have a bunch of your stuff again. But we want to give it back! Check out our latest lost and found clean-out, and be sure to claim your possessions before we donate them to CHIPS in a couple of weeks.

4. “I don’t want to sell memberships. I want to be a coach, and I want to have community.” That’s our very own Captain Osorio making us proud once again in “A New York Decade,” CrossFit Journal‘s in-depth interview on his 10-plus years of running CFSBK. Just read it!

5. The next Look, Feel, Perform Better Challenge Lecture and Q&A is tomorrow, February 4th at 12pm in the Annex. See the event page for details!

6. In another fun installment of Better Know a Member, we learned more about one of our Fit 55ers, Trisha Buckley. “Mama Buckley” is a super cool Park Slope native who reads tarot cards and inspires everyone in class. She might just inspire you, too!

7. Last but not least, REGISTER FOR THE DANG CROSSFIT OPEN! Our goal is to have 200 CFSBKers participate this year. We’ll have info about this year’s Open Intramural Team Competition very soon…

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Yesterday’s Results Board: Rest Day
Sweet Potatoes vs. Regular Potatoes Precision Nutrition
Olympic Weightlifting as Plyometric Training Breaking Muscle

Put on your Potluck faces ’cause it’s Potluck time! 

Tomorrow Night: CFSBK Community Potluck!

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, whole grains, and dairy 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!
• In a CFSBK first, we’ll be doing karaoke! 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 our Events Coordinator Danae M. at events [at] crossfitsouthbrooklyn.com to let her 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!

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Yesterday’s Results Board: Double-Unders, Power Cleans
From Crutches to Deadlifts Starting Strength
The Transformative Power of Boxing for Women Girls Gone Strong

WOD 2.1.18

At 0:00

In 3 minutes…
3 Rounds:
20 Double-Unders
5 Power Cleans 135/95

At 6:00

In 3 minutes…
3 Rounds:
20 Double-Unders
4 Power Cleans 165/115

At 12:00

In 3 minutes…
3 Rounds:
20 Double-Unders
3 Power Cleans 185/125

At 18:00

In 3 Minutes…
3 Rounds:
20 Double-Unders
2 Power Cleans 205/135

At 24:00

In 3 Minutes…
3 Rounds:
20 Double-Unders
1 Power Clean 225/155

The barbell load should begin at light-medium for you and end with a heavy Power Clean. Scale the Dubs to Singles as needed.

Post work to comments.

Better Know a Member: Trisha Buckley

Over the last few weeks, your trusty CFSBK blog has been bringing you Better Know a Member profiles from across our community of kind, interesting, wonderful members. Last week we learned about Corey B.’s comedic talents and exceptional bowling abilities. Today we’re very excited to get to know Trisha B., one of our dedicated Fit 55+ athletes, a little better.

Name (and any nicknames):

Trisha Buckley, and in many CrossFit circles, “Mama Buckley.”

Where were you born and where did you grow up?

I was born right here in Brooklyn, came home from the hospital to Berkeley Place. I was raised in a traditional Irish Catholic family. I’m the youngest of 4 and the only girl. I also raised my two daughters Emily and Bridget in Park Slope. Can’t take a girl out of Brooklyn!

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

I have been CrossFitting for 2.5 years. I arrived at CFSBK a year ago when I asked my younger daughter, Emily, to find a CrossFit gym closer to home, one that would offer me a challenging workout and also keep an eye out on me to avoid injuries. She spoke with Coaches Fox and David and here I am… amazingly happy to be part of the Fit 55+ class.

Do you have any unusual rituals/superstitions or habits related to life or CrossFit?

With every workout I am challenged! I imagine myself as my Games athlete daughter, Emily Buckley. I imagine her for inspiration and try to mimic her technique, which at times includes a lot of grunting and heavy breathing! I was extremely happy to compete on a team with Emily a few months ago at Fight Gone Bad!

What’s your hidden talent?

I’m an astrologer and tarot card reader! Wacky, I know how it sounds, but it’s all about the cycles of life, and I am able to help people using this medium.

Ask me about that time I…

I hitchhiked and backpacked across the country a few times! It was a different time, and I would probably kill my own kids if they had even attempted to do it.

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

Thankfully, I have reached an age where I happily left my corporate sales management job and only do what I choose to do: I read astrology charts and tarot cards professionally, and I provide child care for a very lovely family. I love kids! I find my days very rewarding.

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

Hanging out with friends, traveling, and making repairs/improvements to my very old house on 12th Street.

Any advice for new CFSBKers?

I encourage anyone even slightly interested in the 55+ Fit class to give it a go! We are all stronger than us think we are! If not now, then when? Start slowly, easily, learn how to do every part of the class with good form and just go from there. You’ll be amazed at the results.

News and Notes

• The Community Potluck is this Saturday night. In a CFSBK first, we’ll be doing karaoke! (David is getting soft.)  In case you want to practice beforehand, these are the YouTube channels we’ll be using: Sing King Karaoke and Karafun. Don’t forget to leave a comment on the event page to let everyone know what you’re bringing.
• The next Look, Feel, Perform Better Challenge Lecture and Q&A is this Sunday, February 4th at 12pm in the Annex. See the event page for details!

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Observe, Measure, Repeat, and Improve CrossFit Journal
Dogs Are The Internet’s Favorite Animal The Outline

Stress, Cortisol, and Body Composition

By Chris Fox

Editor’s Note: The following is an adapted version of Coach Fox’s recap notes from this year’s 2nd Look, Feel, Perform Better Challenge Lecture. We liked it so much that we’re posting it here for everyone to read. Enjoy!

What is stress?

Stress, as we’re discussing it, is a normal physiological response to danger, or something else that upsets your equilibrium. Your body’s response to it is to kick in the “fight or flight” response as it’s way of protecting you, and there is a wave of hormonal action associated with this response. This could be brought on by a challenging workout, almost getting hit by a bus, fighting with your boss, getting cut off in traffic, or worrying too much about things you can’t control.

What is cortisol?

Cortisol is a hormone released by the adrenal cortex, and it is a main “fight or flight” hormone. It’s often called a “stress hormone” because it’s released under times of stress. One of it’s main jobs is to facilitate something called gluconeogenesis, the breaking down of muscle tissue to create glucose for energy.

Is cortisol good or bad?

Both, really… but it’s not that simple. When released naturally in response to acute stress, it does the job it supposed to do and helps provide your body with the energy necessary to escape danger, and it’s pro-inflammatory action aids the healing of damaged tissues. In normal life, as humans evolved, these types of stresses would come on fast but also pass just as fast, allowing hormone levels to normalize. Nowadays however, it’s common for people to move from stress to stress, and spend too much time in “fight or flight”, thus maintaining elevated levels of cortisol. Chronic elevated levels of cortisol are associated with: decreases in lean muscle mass, increases in body fat, decreased auto immune response, among other things.

How can I manage stress?

Certain stresses can result in a net positive once the stress is dealt with and you return to homeostasis (a workout, learning a new skill, public speaking, etc.). Others acute stresses can be harmful (being eaten by a tiger), and chronic stress is particularly bad if we don’t turn off the stress response. We’ve all heard that things like yoga, meditation, and relaxation techniques help reduce stress, but you don’t have to become a yogi or a monk to work on chilling out. Here is a link from the good folks over at Precision Nutrition with more info on stress and strategies to manage your load.

You’ll notice that things like listening to music or petting your (or someone else’s) dog can also help! In short, although some stress is good, we need to be able to turn it off. Chronic elevated stress levels will hinder not only sport performance and body composition, but can have negative long term health effects as well. Experiment with some stuff to find your personal favorite way to relax.

This Sunday: LFPB Challenge Lecture and Q&A

The next Look, Feel, Perform Better Challenge Lecture and Q&A is this Sunday, February 4th at 12pm in the Annex. In this 3rd lecture of the 2018 Challenge, we’ll discuss “trigger” foods. We’ve all got foods that we like that are also healthy for us, foods that are less than healthy that we can’t resist, and foods that fall in the middle. We’ll use the “Red Light, Yellow Light, Green Light” system to help identify which foods are which, and discuss what to do with that information.

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Yesterday’s Results Board: Rest Day
Pushing the Limits of Extreme Breath Holding New Yorker
The Workout That Saves Lindsey Vonn from Wiping Out NY Times

Front Squats are on tap for Wednesday. Check out this very useful Ask a Coach video on how you should be balanced in the Back Squat, Overhead Squat, and Front Squat. Is there something you’d like to see us address in a future video? Let us know in the comments!

THIS SATURDAY at 7pm: Community Potluck

The CFSBK Community Potluck is just 5 days away! 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.

Your dish doesn’t have to be paleo, but please try and keep the ingredients within the guidelines of the Challenge… animal and vegetable proteins, veggies, fruits, nuts, seeds, starches, legumes, whole grains, and dairy 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.

See the event page for more details, and leave a comment to let everyone know what you’re bringing!

News and Notes

• Well, well, well. It looks like we have a bunch of your stuff again. But we want to give it back! Check out our latest lost and found clean-out, and be sure to claim your possessions before we donate them to CHIPS in a couple of weeks.
• We’re always trying to get better at what we do. If you have a minute, head over to the Feedback page and tell us about your experience at the gym!

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Yesterday’s Results Board: Bench Press | Run, Sit-Ups, Ring Rows
Does Weightlifting Attract Hardcore Personalities… Or Develop Them? Catalyst Athletics
Dealing With and Working Past Bad Days in the Gym BarBend

Bench Press

8-8-5-5-3-3-1-1

All work sets should be heavy, ideally heavier than the previous set. If you’re newer to Bench Pressing, then do a few extra moderately challenging sets of 3 instead of the heavy singles. Use spotters on all work sets.

Post loads to comments.

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3 Rounds for Time:
400m Run
25 Sit-Ups
15 Ring Rows

Make the Ring Rows challenging, but keep them strict. If you have to throw your hips into it then break the set and/or scale to an easier ring row.

Post time and Rx to comments.

Koji, Grizz, and Jess represented CFSBK at OUTWOD this weekend. Saturday’s event benefitted Trinity Place Shelter. Nice work, all! 

Upcoming Training Cycle Template

Training Cycle Dates: M 1/29/18 – Su 3/25/18 (through all 5 weeks of the Open)

Goals: This cycle will run a bit more similar to classic CrossFit (i.e., constantly varied, functional movement executed at appropriately high intensity). While we’ll see consistent exposures to movements on specific days, the load, rep, and set schemes will be varied, sometimes showing up in a dedicated lifting segment and sometimes in the metcon. The main focus of the cycle is to perform well in the Open—to stay fresh for each week’s workout, which we’ll again program for Saturday’s group classes, rather than gearing the cycle towards improvement in specific lifts/movements.

Monday

Upper Body Pushing

Wednesday

Squatting

Thursday

Olympic Lifting

Saturday

Metcon Funday

Sunday

Olympic Lifting

CrossFit Open Workout Dates

18.1 – February 22-26
18.2 – March 1-5
18.3 – March 8-12
18.4 – March 15-19
18.5 – March 22-26

The Open kicks off in less that a month, and we’re aiming to have 200 CFSBKers participate this year. Don’t forget to sign up here!

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Yesterday’s Results Board: Partner WOD
To Scale or Not to Scale CrossFit Games
The Imaginative Powers of a Brain on Autopilot NY Mag

WOD 1.28.18

In teams of 3, with one partner working at a time, alternate complete rounds of the following for time…

30 Rounds (10ea):
15 Kettlebell Swings 24/16
7 Thrusters 95/65

Both the kettlebell and barbell should be light-medium and unbroken.

Post time, Rx, and partners to comments.

Crush Week is over! How did it go? What did you learn? Do you like Thrusters now? Tell us in the comments! | Photo by Thomas H. 

Today’s Schedule

CFSBK will host the CrossFit Level 1 Certificate Course in 597 Degraw this weekend. As a result, all classes will meet in either 608 or the Annex,  and we’ll be running on a slightly modified today:

8am Short Circuit
9am Crossfit
9am CrossFit Preschool
10am Crossfit Kids
10am CrossFit
10am Starting Strength
11am CrossFit
11am Active Recovery
12pm CrossFit
1pm CrossFit
2pm Anti-Gravity
2:15pm Free Intro Class
6 -8pm Open Gym

Cancelled: 8am Crossfit, 11am CrossFit Kids

Please note that there will be no Open Gym outside the designated hours and only in 608 Degraw.

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Yesterday’s Results Board: Partner WOD
The Dinner Party That Served Up 50,000-Year-Old Bison Stew Atlas Obscura
10 Questions with CrossFit Immortal CrossFit Journal

Partner WOD

AMRAP 8 Minutes:
4 Dumbbell Power Cleans
4e Dumbbell Reverse Lunges
4 Pull-Ups

Rest 4 minutes, then…

AMRAP 8 Minutes:
4 Dumbbell Power Cleans
4e Dumbbell Reverse Lunges
4 Toes-to-Bars

Rest 4 minutes, then…

AMRAP 8 Minutes:
4 Dumbbell Power Cleans
4e Dumbbell Reverse Lunges
4 Bar Muscle-Ups

Score total rounds for each part. Partners alternate rounds. Choose dumbbells on the heavyish side for you, around 25-30% of body weight. Hold the dumbbells in the front rack for the Reverse Lunges.

Dumbbell Loads: Rx 50/35, Scaled 35/20, Further Scaled 20/15
Pull-Up Scale: Jumping Pull-Ups
Toes-to-Bar Scale: Hanging Knee Raises
Bar Muscle-Up Scale: Chest-to-Bar or Jumping Chest-to-Bar Pull-Ups

Post rounds, Rx, and partner to comments.

Today’s Schedule

CFSBK will host the CrossFit Level 1 Certificate Course in 597 Degraw this weekend. As a result, all classes will meet in either 608 or the Annex,  and we’ll be running on a slightly modified schedule. Here’s what today looks like:

8am Short Circuit
8am Strong Fit
9am Short Circuit
10am CrossFit
10am Yoga for Athletes
11am CrossFit
11am Active Recovery
12pm CrossFit
1pm CrossFit
2-4pm Open Gym

Cancelled: 8am CrossFit, 9am CrossFit, 11am AG Strength

As you can see, we’re offering an extra Short Circuit class at 8am today. See the Schedule page to find out what’s happening tomorrow.

Samir C. at the Brooklyn Public Library

Tonight at the Brooklyn Public Library, CFSBK OG Samir C. will present on Nietzsche and Buddhism as part of A Night of Philosophy and Ideas, an all-night marathon of philosophical debate, performances, screenings, readings, and music. Samir’s talk is at 1:30am, and you can catch it in person or on the livestream. You can find the whole schedule for the evening here!

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Yesterday’s Results Board: Rest Day
How Much Do Olympic Speed Skaters Squat? BarBend
What You Need to Know to Get Started with Powerlifting Girls Gone Strong

Coach Brett had his game face on while representing team 2 Legit 2 Quit at one of last year’s Friday Night Lights events. FNL is one of many great reasons to register for the CrossFit Open! | Photo by Thomas H.

This Week at CFSBK in Review

1. Still on the fence (the proverbial one, not the invisible one we step over during DROMs)? On Tuesday we offered some reasons why you should take part in the Open this year! We’re aiming to have 200 CFSBKers participate. Let’s make it happen!

2. Our annual Community Potluck is just over a week away. We’re excited to share delicious foods and see how everyone cleans up. Let us know what you plan to bring by leaving a comment on the event page!

3. What’s up with those stretchy bands that are in with the mobility gear? Check out this quick video on how you can work TheraBands into your routine!

4. In the latest chapter of Better Know a Member, we got to know Upright Citizen, talented bowler, and all-around good guy Corey B.! 

5. “Some of us can self evaluate, assess where we need more work and flexibility, and get to it. Most of us, myself included, cannot.” That’s from Coach Fox‘s latest post at Beyond the Whiteboard. It’s called “Older, Fitter: Little Tips for a Long CrossFit Life,” and you should give it a read!

6. In case you missed it, we’ll be running on a modified schedule this weekend while we host the CrossFit Level 1 Certificate Course. Everything you need to know is over on the Schedule page. We’re adding a second Short Circuit class on Saturday to meet your fitness needs!

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Yesterday’s Results Board: Snatch | Open Workout 13.1
The Mysterious Interior World of Exercise NY Times
Breathing Air Before Fire CrossFit Journal