Power Clean + Push Jerk

In 10 Minutes, work up to a heavy Power Clean + Push Jerk.

Post loads to comments.

___________________

Partner WOD 

In teams of 2, with one partner working at a time, alternate full rounds to complete…

10 Rounds for Time (5ea):
7 Burpees
7 Power Cleans 95/65
7 Push Jerks
7 Pull-Ups

Scale the Pull-Ups to Jumping Chest-to-Bar Pull-Ups as needed. The barbell movements should be light and unbroken. Scale accordingly.

Post time, Rx, and partner to comments.

Robert C. captured the essence of 17.4

TODAY: Look, Feel, Perform Better Info Session and Q&A

The final Look, Feel, Perform Better Challenge Info Session and Q&A is today at 12:00pm in the Annex. All participants, no matter where you’re at with successes and failures of the challenge, are invited to attend the final meeting of this year’s Challenge. We’ll talk briefly about what to do after 12 weeks of dieting and what to do next, followed by an open Q&A. We hope to see as many of this year’s LFPBers as possible!

___________________
Pressure Doesn’t Have to Turn Into Stress Harvard Business Review
Proud of What Your Body Can Do CrossFit

Open Workout 17.4

 

AMRAP 13 Minutes:
55 Deadlifts
55 Wall Balls
55 Calorie Row
55 Handstand Push-Ups

Men’s Rx: Deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women’s Rx: Deadlift 155 lb. and throw 14-lb. ball to 9-ft. target

Men’s Scaled: Deadlift 135 lb., throw 20-lb. ball to 9-ft. target, and perform Hand-Release Push-Ups
Women’s Scaled: Eeadlift 95 lb., throw 10-lb. ball to 9-ft. target, and perform Hand-Release Push-Ups

Be sure to review the movement standards, especially for the HSPUs and Hand-Release Push-Ups. Remember to record all tiebreaker times.

Andre L. enters the 17.4 pain cave at last night’s Friday Night Lights event

Tips for Open Workout 17.4

By David Osorio

Deadlifts
Before we talk about strategy, it’s important to mention that maintaining a neutral back position should be your #1 priority. The Open IS a competition, but if you’re reading this, you’re probably not going to Regionals, so take a chill pill and train smart. If the Rx’d loads (225/155) are simply out of your wheelhouse, then hit up the scaled version (135/95), which is going to be far more of a suckfest because you’ll get much farther in the workout AND you won’t feel like shit afterwards.

If you can maintain a good back position at the Rx’d weight but 55 reps at that load is going to be really challenging to get through, you’ll have to consider what you want to get out of this workout. The workout is a 13:00 AMRAP and that should be PLENTY of time to get to the erg for most folks. If you’re not sure you can make it out of or far beyond the Deadlifts, I would strongly consider the scaled option. Be realistic. As always, “know thyself.”

For the Deadlifts, I recommend 4-8 sub-max sets, ideally with a decreasing rep scheme. Below are a few options to consider, but you should write a plan that makes sense for you. And have a back-up plan in case you get “punched in the face” by this workout.

4 Sets: 20-15-10-10
5 Sets: 12-12-11-10-10
6 Sets: 14-12-10-8-6-5
The “Everything is Fine” Plan: 5 x 11

Often people are going to have to end with smaller sets than they anticipated, so don’t be surprised if your 2 sets of 10 become 4 sets of 5. Regardless, keep every set sub-maximal so you don’t blow up and end up needing to take huge rests. On a related note, with high-rep workouts like this, there are going to be lots of breaks in your sets, so stay on task and focus on either how many breaths you take or how many seconds have passed. A rest period is NOT a time to “tune out.” It’s a shift where you begin to bias intentional deep breathing and a producive internal dialogue, really whatever makes you feel like you’re in control of the workout and not the other way around. Perhaps you take 5-8 breaths or :10 of rest between each set.

Wall Balls
The rep pacing for the Deadlifts also applies to the Wall Balls. Keep your sets sub-maximal and manage your rest periods. As someone who really hates Wall Balls but has gotten considerably better at them, I recommend  focusing on consistency and breathing. Every single rep should feel similar to the last one both in how your squat is organized. Minimize spin on the ball and use your arms enough to accelerate the ball over the line. If the ball is spinning all over the place, if your feet are shuffling around, or if each rep feels a little different, you’re going to have a much harder time finding a groove with this movement.

Because there’s a throw and a catch, the variance in forces you’re dealing with are greater than those of most other CrossFit exercises. Try to find your rhythm and tune into whats happening. Perhaps even more importantly: BREATH! The WHOLE time. A lot of people tend to hold their breath at least partially as they brace  to catch the ball or accellerate up to throw it. This makes you feel a little more stable but its going to catch up to you FAST.

Rowing
You’re going to walk over to that erg like a wounded animal, so (assuming you have time) I recommend getting on and starting to row at what feels like a 70% intensity pace, then gradually building up to 80% or so. If you’re not used to thinking about calories per hour, This link will help you match 500m splits to the corresponding calorie output.

Again, make sure you’re breathing. At this point in the workout, you really need to be aware of the clock. If you’ve got 1:00 left, you’re going to have to make this the worst minute of your life. I like to tell myself, “Well I can hold my breath for over 2:00, so I can certainly ‘feel’ like I’m drowning for a minute. Remember, tie break times matter in this workout, so if you don’t have Handstand Push-Ups, this is where your workout ends.

Handstand Push-Ups
Congratulations! You made it to the HSPUs. You’re so elite! This is gonna be crunch time so you need to be aggressive but stay composed. It’s not uncommon to feel a little punch drunk coming off the erg, so take a quick moment to organize yourself and shift your focus to the new movement while being aware of how much time you’ve got left. With the Open standards for HSPUs, LOTS of people are giving way silly no-reps because they’re not taking the time to properly set up each rep. Pointing your toes “down” toward your face will elevate your heels and give you less potential for getting no-repped. You might even ask your judge to say “ok” when your heels are above the line before your first rep.

How you approach the reps is going to be completly based on how strong you are at this movement, but you need to start chopping away and taking the shortest rest periods you need. If you start missing reps, BACK off and take a breath. Don’t kick up to that wall unless you’re 100% confident you’ll hit at least 1-2 reps.

Oh and have fun! Remember, it’s ONLY 13:00. HOW BAD COULD IT BE?

How did 17.4 go for you? Tell us in the comments!

News and Notes

• SCHEDULE CHANGE: Strong Fit has been moved to Sundays at 8am for the duration of the Open.
• The final Look, Feel, Perform Better Challenge Info Session and Q&A is tomorrow at 12:00pm in the Annex. All participants, no matter where you’re at with successes and failures of the challenge, are invited to attend the final meeting of this year’s Challenge. We’ll talk briefly about what to do after 12 weeks of dieting and what to do next, followed by an open Q&A.

________________
What Comes After Tinder? NY Mag
Open Workout 17.4 Movement Standards CrossFit

Come out to the gym at 7pm tonight, when 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 | Photo by Thomas H.

1. On Monday, we announced the new Crossover Symmetry & Healthy Shoulders clinic with Coach Whit. It’s already sold out, but stay tuned to the blog for future clinics and other special class offerings.

2. We are now offering another Diapers & Dumbbells class on Fridays at 11am! See the program page for more details.

3. Pierre D. kicked some ass at the the USA Weightlifting National Masters competition. He hit a 90kg Snatch and a 111kg Clean and Jerk for a total of 201kgs, which is a PR. Congrats, Pierre!

4. As the Open rolls into 17.4, we brought you the gym’s top-5 ranked women and men on Wednesday. Go here to see the entire affiliate leaderboard!

5. Yesterday we recapped Week 3 of the CFSBK Open Intramural Team Competition. Some key terms: PEDs, PEZ, Alternative Math, Alternative Reps, bars, Bonds, and spreadsheets. Read the whole recap to find out what it all means!

6. SCHEDULE CHANGE: Strong Fit has been moved to Sundays at 8am for the duration of the Open.

7. The final Look, Feel, Perform Better Challenge Info Session and Q&A is this Sunday, March 19th at 12:00pm in the Annex. All participants, no matter where you’re at with successes and failures of the challenge, are invited to attend the final meeting of this year’s Challenge. We’ll talk briefly about what to do after 12 weeks of dieting and what to do next, followed by an open Q&A. 

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Yesterday’s Whiteboard: Tabata Mash-Up | Power Snatch
Breaking the Two-Hour Marathon Barrier NY Times
What Should I Eat Before an Open Workout? BarBend

Tabata Mash-Up

Burpees
Handstand Holds

________________

Power Snatch

Every 2 minutes for 10 sets:
3 Touch-and-Go Power Snatches

Start light and build to something heavy-ish but perfect for the day.

Post loads to comments.

Don’t mess with Jill C. or the rest of WHAMRAP!

CFSBK Open Intramural Team Rankings: Week 3

What the hell happened in Week 3 of the CFSBK Open Intramural Team Competition? No, seriously, what happened? After the dust settled from Open Workout 17.3, the league standings had been shook up in a major way. Only the 1st and 6th place teams (Snatch Me If You Can and Alternative Reps) maintained their positions, with every other team rising or falling in the standings. That three-way tie for second place? It’s a thing of the past.

WHAMRAP! leapfrogged everybody with an impressive performance, propelled—no doubt—by Jill C.‘s  fearsome 17.3 face. They’re now tied with Snatch Me If You Can for 1st place overall headed into Week 4. Team 2 Legit 2 Quit turned in another strong performance this week with the best single-week score of any team in this year’s competition. They now have sole ownership of 3rd place and exactly as many hits as MC Hammer had in his entire career. But watch out, guys, We Rx-Cited Just To Be Here is just one point behind you.

There was also lots of gossip around the league this week. Snatch Me If You Can team member Jay R. was seen leaving Three’s Brewing with Mark McGwire and Barry Bonds, further fueling speculation that he’s using PEDs. How is Niko going to explain this to the rest of the CrossFit Preteens? That same night, sources also tell us, members of Alternative Reps were overheard concocting a plan to convince the judges that Bar Muscle-Ups had something to do with an actual bar.

What will happen in Week 4? Come to Friday Night Lights: THE GAUNTLET to find out!

Current Ranking – Team – Overall Average (Week 3 Score)

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

1. WHAMRAP!: 50 (49)

3. Team 2 Legit 2 Quit: 51 (44)

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

  5. Los Snatchos: 55 (58)

6. Alternative Reps: 59 (55)

Open Intramural Team Scores
CFSBK Affiliate Leaderboard

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 17.4 tonight around 8. Come early or stay late to watch it with us on the big screen!

________________
Yesterday’s Whiteboard: Rest Day
Interview with Marcelo Bruno, 4th Place Worldwide after 17.3 The Barbell Spin
This Workout May Help Reverse the Aging Process NY Mag

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

_____________________

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.

_____________________

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