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!

_____________________
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.

_____________________
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!

_____________________
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.

_____________________

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!

_____________________
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.

_____________________
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!

_____________________
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!

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

Power Snatch

Warm up to a medium-heavy Power Snatch, around as heavy as your second load for the workout.

Post loads to comments.

_____________________

Open Workout 13.1

In 17 Minutes:
40 Burpees
30 Snatches 75/45
30 Burpees
30 Snatches 135/75
20 Burpees
30 Snatches 165/100
10 Burpees
AMRAP Snatches 210/120

The Burpees in this Open Workout were to a target 6″ above the athlete’s reach. We’re not going to set up targets, but be sure to jump and reach overhead on each Burpee. The Snatches are anyhow… Power, Full, Muscle, or Split. The first weight should be a weight you know you can get through. The second weight should be doable, something you can do sets of 2-5 when fresh; however, many people will end up somewhere in here as the total work adds up. The third weight should be challenging for you. That 4th weight is really just a joke that @thedavecastro played with us mere mortals that year, and something only Regionals level athletes worked up to.

Post total reps and Rx to comments.

Better Know a Member: Corey Brown

New year, new round of Better Know a Member! In this series, we profile members from across the ever-growing CFSBK community. Last week we got to know Texan and Court Street Grocer aficionado Jaime C. This week, let’s learn more about Corey B.!

Where were you born and where did you grow up?

Born in Erie, PA and raised in Chapel Hill, NC.

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

I’ve been doing CrossFit for a year and five months. I became a runner six or seven years ago and then started running marathons. I used to run by CFSBK when I would run home from work. I’ve always had zero motivation when it came to lifting heavy things, but I like to do crazy stuff, and CrossFit seemed to be just that. I signed up for Foundations class and quickly made a promise to myself not to ever tell anyone about CrossFit. I have failed numerous times with this promise.

Did you have any mentors or heroes growing up?

I’m such a daddy’s boy, and he was and is my hero. Growing up biracial I felt out of place 100% of the time, and he was so good at explaining life and how things would change for me as I got older. This was coming from a man who lived through a terribly racist time, and he still was able to see the good in the world and teach me to look for that. I should send him a card.

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

I am a performer and teacher at the Upright Citizen’s Brigade. Basically I’m very funny and help to make other people very funny. I also have a full-time job as an academic adviser at NYU. You can also catch me checking my stats to see how well I’m doing in the Bachelor or Bachelorette leagues that I’m in.

What’s your hidden talent?

I was on the bowling team when I was in college at East Carolina University. I always hovered slightly above a 200 average, which was good, but not good enough to try to make a career out of it and do well. I’m still pretty decent out of it, but it’s very expensive to bowl in NYC.

What’s the first movie you ever loved?

I was smitten with The Karate Kid. I did a lot of martial arts growing up, and seeing some punk kid from Reseda learn karate made me want to find a wise old man who lived in a shack and have him teach me how to defend myself. Then they made The Karate Kid 4 and broke my heart.

Any advice for new CFSBKers?

Watch! I usually get to the gym 30-45 minutes before class starts, and I just watch everyone else. I can see what people are doing right and wrong and that teaches me a ton. You can only learn so much in an hour, and your body can only handle so much lifting, but your eyes/ears and brain can keep digesting. So if you creepily ever see me just staring in your direction, all I’m doing is picking up tips! Or you have a booger and I’m deciding if I want to tell you.

News and Notes

• “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 check it out!
• In case you missed it, we’ll be running on a modified schedule this weekend. Everything you need to know is over on the Schedule page.

_____________________
Yesterday’s Results Board: Front Squat | Open Workout 13.2
Fueling the Open CrossFit
Cocktail of Brain Chemicals May Be a Key to What Makes Us Human Scientific American

Looking to spice up your mobility work? Those stretchy bands that can be found with the other mobility toys are pretty handy for that. Watch this video for some tips and tricks! 

This Weekend’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 you can expect:

Saturday, January 27th

8am Short Circuit
8am Strong Fit
9am Short Circuit
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

Sunday, January 28th

8am Short Circuit
9am Crossfit
9am CrossFit Preschool
10am CrossFit
10am Crossfit Kids
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

As you can see, we’re adding an 8am Short Circuit on Saturday! Also, please note that there will be no Open Gym outside the designated hours and only in 608 Degraw.

_____________________
Yesterday’s Results Board: Rest Day
An Uneasy Truce: Lessening Dysphoria with Powerlifting Women’s Strength Coalition
15 Years of CrossFit CrossFit Journal

The Countdown to the Open Begins

We’re now less than 30 days away from the start of the 2018 CrossFit Open! 2017 was a big year for the gym, and we want to keep the good vibes rolling in 2018. That’s why we’re aiming to have 200 CFSBKers register for the Open this year! Rory McKernan explains what the Open is in the video above, but here are 5 really good reasons why you should participate:

1. As in years past, there will be both Rx’d and Scaled versions of each workout. So don’t fret if you don’t have those Pull-Ups or Muscle-Ups or What-Have-Yous yet.

2. We’ll be running the CFSBK Open Intramural Team Competition again this year, and you’ll have to be officially registered for Open to take part.  This competition aims to promote a healthy community rivalry and provide motivation for all Open competitors to perform their best each week. There will be t-shirts!

3. FRIDAY. NIGHT. LIGHTS. Each Open Intramural team will send a male and a female competitor to this super-fun throw down that we’ll host all 5 weeks of the Open. Check out the photos from last year here and here!

4. Competition is fun, even if you’re not the competitive type! Last week, we reposted Coach Fox’s “Why Compete?” and that about sums it up.

5. The Open best expresses the fundamentally democratic spirit of CrossFit. It’s easy to forget about that when you watch incredible athletes doing incredible things in the Games. But in the Open, everyone has a chance to prove something to themselves, and at CFSBK, we’re lucky to be able to do that in an environment in which your fellow athletes will cheer you on, whether you’re a veteran, a rookie, or somewhere in between. If you’re thinking about doing it, do it!

 

***PILATES IS CANCELLED TONIGHT***- KH IS SICK- GET WELL SOON CAGE!

_____________________
Yesterday’s Results Board: “Diane”
Outing Death NY Times
Get Strong Where You Need to Be Strong  Catalyst Athletics