Paused Back Squat / Paused Front Squat

Paused Back Squat:
5-5-5

Paused Front Squat:
3-3-3

Pause 2 seconds in the hole before ascending. No bounce. Work up to a challenging but not max-effort set. No failing.

Post loads to comments.
Exposure 4 of 8

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Performance
Every 5 minutes for 5 rounds:
30 Double-Unders
15 Toes-to-Bars
5 Hang Cleans 185/125

The barbell load should be medium-heavy and unbroken on the fast end.

Fitness
Every 5 minutes for 5 rounds:
30 Single-Unders
15 Hanging Knee Raises
5 Hang Cleans

The barbell load should be medium-heavy and unbroken on the fast end. Scale to Hang Power Cleans as needed based on mobility.

Post work to comments.

 

Here’s Pierre D. killing at at the USA Weightlifting National Masters competition. Pierre hit a 90kg Snatch and a 111kg Clean and Jerk for a total of 201kgs, which is a PR. Congrats, Pierre!

CFSBK Individual Open Leaderboard

We’ll have the Open Intramural recap tomorrow. For now, here’s the individual leaderboard after 17.3!

 

 

 

Close-Grip Bench Press

Performance
Heavy single, then…
90% x 3 x 3

Work up to a heavy single (not a 1RM) and perform 3 x 3 based on it. These should be controlled reps with a smooth down and no bouncing off the chest. If the 90% feels easy, add a pause on the chest. Use spotters on all work sets.

Fitness
5 x 5

Perform 5 sets of 5 at a medium-heavy weight. Use spotters on all work sets.

Post loads to comments.

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For Time:
50 Deadlifts 225/155
50 Wall Balls 20/10, 14/9
50 Calorie Row

Post time and Rx to comments.

 Mark G. Snatches at Friday Night Lights as Griselle O. cheers. Come out again this Friday night at 7pm to watch CFSBKers take on 17.4 in THE GAUNTLET. And check out more of Thomas H.’s great photos from this past Friday to see what’s in store!

AM CLASSES CANCELLED:  (Updated Monday @7:00pm)

Due to the snow storm we’ve decided to cancel the AM block tomorrow, that means all classes before 4:30pm.

We’ll also post on Facebook, Instagram, Myspace, Friendster, live journal, Xanga or you can check our cryptic and overly emotional AIM away message for additional updates.

• SCHEDULE CHANGE: Tomorrow’s 7:30pm Pilates class with Kristin H. is cancelled.
• CrossFit Open competitors: Don’t forget to submit your scores to the Open site by 8pm tonight!
• Open Intramural Team captains: Please submit your team’s scores and averages to the spreadsheet by noon tomorrow!

Movement Clinic: Crossover Symmetry & Healthy Shoulders 

What is it?
An hour-long clinic with Coach Whit focusing on shoulder function and health. We will:

• Complete brief flexibility and mobility testing.
• Learn how to use the Crossover Symmetry apparatus through a series of exercises sequenced to address posture, scapula positional stability, rotator cuff function, and motor programming.
• Briefly discuss and practice other simple ways to prepare, warm-up, and recover the shoulders.

The goal of this clinic is not to simply give you a fish, but rather to teach you how to fish… except here the fishing poll is a set of resistance bands and the fish are your badass, strong, supple shoulders! Woohoo! You’ll walk away with concrete ways to approach your own shoulder health and function, whether it’s before/after group class, as a part of your warm-ups in class, or during OG.

When?
Choose one of the following dates to attend:

• Sunday, March 26 at 9am
• Wednesday, March 29 @ 7:30pm

Who?
Anyone can attend. The clinic is $20 for members and $25 for non-members. Each session listed above will be capped at 9 people to allow for individual attention. Sign up for either clinic, but not both, as it will be the same content.

Where?
The clinic sessions will be held in 608 Degraw.

Anything else?
Please bring your logbook or other tracking method to take notes on what we do.

REGISTER HERE!

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Steph Curry Literary Sees the World Differently Than You Do NY Mag
Why Is Itching So Contagious? Smithsonian

Power Clean Metcon

Performance
3 Rounds for Time:
30 Double-Unders
10 Power Cleans 115/75
5 Ring Muscle-Ups

Fitness
3 Rounds for Time:
30 Double-Unders
10 Power Cleans
10 Ring Dips

Scale Double-Unders to 10 attempts or 30 Single Unders as needed. Use a load that is light-medium for you. Scale the Ring Dips to Push-Ups as needed.

Post time and Rx to comments.

A post shared by Katie Harper, DPT (@kharper369) on Mar 11, 2017 at 6:09am PST

Here’s a fun time-lapse video done by Coach KHarpz during the first-ever Friday Night Lights Gauntlet event. Come out this Friday the 17th to cheer on representatives from each Open Intramural team as they take on 17.4!

Next Level Weightlifting Club at CFSBK

The Next Level Weightlifting Club offers Olympic lifting with strength training and mobility all in one. Weightlifting classes will be held in two-hour windows and taught by Coach Frank Murray. While there will be a start to every class, you are allowed to show up at any time during the two-hour training session to lift. Those involved will receive the week’s programming which they can either do during the training session or on their own times during open gyms. If you are unable to participate in class on a regular basis, you also have access to Coach Frank via email and can submit videos to be evaluated and critiqued. Think of him as your personal coach.

While there are universal weekly workouts, they can and likely will change from person to person depending on each individual’s needs. All people are different and therefore require different things to be successful. At Next Level Weightlifting Club, we take that into account and make adjustments as needed to optimize progress. 

Typical Sessions Include:

• Group Warm-up
• Heavy Lift (Snatch/Clean/Jerk)
• Light Lift (Snatch/Clean/Jerk)
• Squats
• Pulls/Presses
• Mobility 

Schedule:

Monday: 7:00-9:00pm
Wednesday: 7:00-9:00pm
Friday: 5:00-7:00pm

Pricing:

Just Next Level Weightlifting:
Drop-In: $30
10 Class Punch Card: $250 ($25 / Class)

Recurring Monthly Memberships:
2x/Oly $175 (Weightlifting Club only)
3x/Oly $225 (Weightlifting Club only)

Next Level Weightlifting + Group Classes
If you’d like to combine Olympic Lifting with our Group class offerings, you can include an add on to your membership which can be used on CrossFit, Short Circuit, Anti Gravity, Active RecoveryOpen Gym, Yoga and Pilates. Weightlifting club members can use the AM Open gym block (6a-1p M-F) as options for their add on drop ins.

+2x Group Class Add-on $100
+3x Group Class Add-on $150

New! Unlimited Group + NLWC: $300

Sign Up:.

REGISTER HERE  

This program is ongoing so participants may sign up whenever they want.
Your credit card will be charged immediately at a prorated rated for the rest of the current month. This membership will then automatically renew on the first of every month moving forward until cancelled.

Any questions regarding this program can be sent to info [at] CrossFitSouthBrooklyn.com and olympiclifter88 [at] gmail.com.

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Yesterday’s Whiteboard: Open Workout 17.3
Mentally Handling Failed Attempts Catalyst Athletics
Everything You Thought You Knew About Addiction Is Wrong Kurzgesagt

Open Workout 17.3

3 Rounds:

6 Chest-to-Bar Pull-Ups
6 Snatches
then…
3 Rounds:
7 Chest-to-Bar Pull-Ups
5 Snatches
If completed by 8 minutes then move on to…

3 Rounds:
8 Chest-to-Bar Pull-Ups
4 Snatches
If completed by 12 minutes then move on to…

3 Rounds:
9 Chest-to-Bar Pull-Ups
3 Snatches
If completed by 16 minutes then move on to…

3 Rounds:
10 Chest-to-Bar Pull-Ups
2 Snatches
If completed by 20 minutes then move on to…

3 Rounds:
11 Chest-to-Bar Pull-Ups
1 Snatch

Rx’d (Ages 16-54):
Men use 95-135-185-225-245-265 lb.
Women use 65-95-135-155-175-185 lb.

Scaled:
Men use 45-75-95-115-135-155 lb.
Women use 35-55-65-75-95-105 lb

If all the reps of any 3 round segment are not completed by the cutoff time, then the workout is over and your score is your total reps completed. If all reps are completed by the 24 minute mark, your score will be your time. Tie-breaker times are recorded at the completion of each 3 round segment.

For Rx’d athletes, the Snatches must be caught in a full squat and can not be a Power Snatch plus an Overhead Squat. If the bar is caught above a full squat the athlete must pass through the squat in one smooth motion. Athletes may have assistance in loading the bar to the next weight. Collars must be used.

Scaled athletes perform Jumping Chin-Over-Bar Pull-Ups. The Pull-Up bar must be at least 6″ above the athletes head when standing. The Snatch may be a Power Snatch plus an Overhead Squat.

Post time or total reps and Rx to comments.

Just a little glimpse of the detailed work that goes into prepping the gym for each Open Workout | Photo by Thomas H.

Fit 55+: Staying Strong, Mobile, and Able

What is Fit 55+? 
Fit 55+ is a strength and conditioning class for older adults who want to move and use their bodies and are not content to simply sit on the couch getting older. Research points to development of chronic disease in older populations not as a consequence of aging alone, but as a product of decreased activity and less-than-healthy lifestyle choices. Strength training and conditioning can help both stave off, as well as reduce, the effects of many chronic diseases. As the old adage goes: “If you don’t move it, you lose it.”

Fit 55+ will help you:

• Build muscular strength and joint integrity
• Increase and maintain bone density
• Improve cardiovascular function
• Improve pulmonary function
• Improve balance, coordination, and mobility
• Reduce your risk of falling (and be more resilient in case you do)
• Maintain independence and improve quality of life

Who is this class for?
Any older adult who wants to exercise in a fun, safe, and inclusive manner. Whether you’re a total newcomer to resistance training or more of a veteran, our classes will challenge you to become better.

What does a class look like?
A typical class will start with a series of light warm up movements to get your heart and joints ready for exercise.

From there we’ll move onto the strength training portion of class, using a variety of tools to help you develop strength. You’ll use both weight training and bodyweight exercises of the upper and lower body to develop and maintain muscular strength and joint integrity.

After the strength training portion of class we’ll move on to the conditioning portion. Here the goal is to get a bit sweaty and elevate your heart rate for a while to improve heart function and lung capacity. To this task we’ll use a variety of equipment and modes like: rowing machines, exercise bicycles, sled pushes, sandbag training, and bodyweight exercises, in addition to many others. The variety keeps it engaging and more fun (we think) than just walking on a treadmill for an hour.

Finally, we’ll end with a few cool down stretches to relax your heart rate and your mind before you head out of the gym.

Where and When do Fit 55+ classes meet?
Mondays and Thursdays at 11am at CrossFit South Brooklyn (597 Degraw Street between 3rd and 4th Avenues) located in the heart of Gowanus. We have served the local fitness community for nearly 10 years, growing from grassroots park-based workouts to our current location, which has two spaces with a total footprint of over 11,000 square feet. In addition to our spacious facility, we also have brand new locker rooms with showers, towel service, and bath products available for your convenience.

Pricing
Drop-In: $25
5-Class Card: $100
Monthly Unlimited (2x per week): $125

REGISTER HERE!

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Yesterday’s Whiteboard: Rest Day
Open Workout 17.3 Standards CrossFit
Nicole Carroll’s Tips for 17.3 CrossFit

Michael A. knocking out some Toes-to-Bars during 17.2 | Photo by Robert C.

This Week at CFSBK in Review

1. SCHEDULE CHANGE: Strong Fit has been rescheduled for Sundays at 8am for the duration of the Open.

2. Tonight we’ll be hosting a battle of CFSBK’s best during a Gauntlet-Style Friday Night Lights event. There will be two heats, 7:00pm and 7:30pm, during which 2 designated competitors from each of our intramural teams will throw down against each other in an epic battle of strength and conditioning. Come for Open Gym, stay for THE GAUNTLET. Click here to see our affiliate leaderboard so far.

3. The Look, Feel, Perform Better Challenge is entering its final weeks. Let’s not forget our CFSBK LFPBers who are still working hard to solidify good nutrition, fitness, and lifestyle habits. On Tuesday we brought you some thoughts on the importance of the “Better” part of the Challenge from Sara G.

4. Finally, we recapped Week 2 of the Open Intramural Team Competition. We have 3 teams tied for 2nd place, so the next few weeks are about to get crazy! Come out tonight for THE GAUNTLET to see how it starts to shake out!

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Yesterday’s Whiteboard: Snatch EMOM
Is the CrossFit Open All About Conditioning? The Russells
Warm-Ups, Cool-Downs, What Works, What Doesn’t NY Times

Every minute on the minute x 16:

Snatch

Start at a medium weight and build to something heavy for the day. Don’t feel compelled to add weight after each and every successful lift. You might use the next lift to fine tune an aspect that didn’t feel 100%.

Post loads to comments.
Exposure 3 of 8

Throwback Thursday: Coach Fox had fewer tattoos and a slight kettlebell problem in 2011

Friday Nights: THE GAUNTLET

Tomorrow night we’ll be hosting a battle of CFSBK’s best during a Gauntlet-Style Friday Night Lights event. There will be two heats, 7:00pm and 7:30pm, during which 2 designated competitors from each of our intramural teams will throw down against each other in an epic battle of strength and conditioning. Come for Open Gym, stay for THE GAUNTLET.

Don’t forget that we’ll be showing the announcement of Open Workout 17.3 tonight around 8. Come early or stay late to watch it with us on the big screen!

CFSBK Open Intramural Team Rankings: Week 2

It’s Week 2 of the CFSBK Open Intramural League and things are really starting to heat up! Snatch Me If You Can remains the team to beat after posting the highest team average with a score of 52. When asked for a comment, team spokeswomen Griselle O. and Steph M. simply stared at your blog editor until he slunk away in terror. They’re a scary team.

But the big story this week is that there is now a 3-way tie for 2nd place. Los Snatchos put together a team average just high enough to maintain their spot, but We Rx-Cited to Be Here put up 53 points, and Team 2 Legit 2 Quit brought the hammer (get it?) down with 52 points. You are all welcomed to trash talk in the comments.

As if the tension couldn’t get any higher, WHAMRAP! is just one point behind the 2nd-place teams. Alternative Reps put in a strong showing this week, bringing their overall average down and keeping them within striking distance. Will they start nipping at everyone’s heels? To find out, you’ll have to come out to the gym on Friday night for THE GAUNTLET.

Current Ranking – Team – Overall Average (Week 2 Score)

1. Snatch Me If You Can: 50 (52)

2. Los Snatchos: 54 (57)

2. We Rx-Cited Just To Be Here: 54 (53)

2. Team 2 Legit 2 Quit: 54 (52)

5. WHAMRAP!: 55 (53)

6. Alternative Reps: 61 (59)

Open Intramural Team Scores
CFSBK Affiliate Leaderboard

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Yesterday’s Whiteboard: Back Squat | Row, Dumbbell Thrusters, C2B Pull-Ups
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Sara G. lookin’ real tough at Fight Gone Bad 2016 | Photo by Joel W.

Sara G. on the Look, Feel, Perform Better Challenge

For the past few weeks, we’ve been bringing you updates on this year’s Look, Feel, Perform Better Challenge participants to let you know how they’re handling the, well, challenges of major and minor lifestyle changes. Sara posted the comment below to the LFPB Facebook group over the weekend. We liked it so much that we’re reposting it here with her permission. Enjoy!

Friends! I had a helpful chat with Mo [one of the winners of last year’s Challenge] last night that I’ll call, “Managing Expectations and Celebrating Accomplishments.” I’m grateful for his insight. Maybe you, too, wonder or doubt whether you are succeeding. Perhaps my expectations are unrealistic and my definition of success is skewed… familiar burdens. I need to focus on the “B” in LFPB; it’s about getting better, not getting “perfect.”

To my dismay, that snug skirt hasn’t gotten any less snug. My eating has been healthy and clean, with occasional indulgences. I am drinking less, and that’s an achievement. Give away the skirt or significantly cut calories? Is the deprivation worth it? Warranted?

I upped my class attendance from 3 to 5 times per week in January and that has made a difference in strength and stamina. It’s not that I have made huge jumps in weight, but as Mo encouraged, I should focus on any progress as a win, whether it’s one unassisted Pull-Up or not hyperventilating after a 400m run. I am proud of myself for doing the Open to push myself and to get out of my comfort zone (not that CrossFit is remotely in my comfort zone).

Thanks to Mo, I will try to celebrate improvements and stop letting perfect be the enemy of better and hope you’ll find it encouraging to do the same.

We’re pulling for Sara and all of the other LFPB participants as they enter the homestretch! Keep up the great work, gang!

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Yesterday’s Whiteboard: Handstand Push-Ups | Dumbbell Snatches, Burpees
The Do’s and Don’t of Assistance Training BarBend
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Handstand Push-Ups

10 minutes to practice Kipping Handstand Push-Ups. 1-2 AbMats is okay. The buy-in is 1 Strict HSPU. If you can’t perform a Strict HSPU, then perform 5 x 3 HSPU Negatives (3 seconds down) or 3 x 10 DB Push Press, as heavy as possible. Add a deficit to your range-of-motion if you can perform sets of 10 easily.

Post work to comments.

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5 Rounds for Time:
10 Alternating Dumbbell Snatches
15 Burpees

Rx the dumbbells at 25% of your bodyweight. Games standard for the Dumbbell Snatch.

Post time and Rx to comments.

Here’s a fun vid of Captain Osorio doing Open Workout 17.2. How did 17.2 go for you? Tell us in the comments!

CrossFit Open Score Submissions

A reminder for Open competitors: In order for your score to be counted, you must submit your score and judge’s name to the CrossFit Games site by 8pm tonight. If you don’t submit a score, you’ll get a zero for the workout, but you’ll still be allowed to participate in the subsequent workouts. CFSBK Open Intramural Team captains: don’t forget to submit your team’s scores to the spreadsheet by tomorrow at noon!

CFSBK on Social Media

Want to stay connected to the CFSBK community when you’re not at the gym? Here are a few ways (other than the good ol’ blog) you can find out about events, see awesome photos, and more!

• Like us on Facebook, where we always post the workout of the day and tons of other cool, informative stuff.
  
• Follow us on Instagram to see what’s happening at the gym from day to day and for live streams of the Open Workouts.
  
• Subscribe to our newsletter for monthly updates on general gym happenings, blog highlights, a occasionally a special letter from the Captain himself. Look at the right side of the blog and scroll down a little. There’s a text box that says “Join Email List.”
• We don’t mean to brag, but we’re the number 1 rated Brooklyn CrossFit affiliate and in the top 10 of all Brooklyn gyms on Yelp! Yelp us out with a review!

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Why You Should Not Be Running Starting Strength
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