Press / Dumbbell Bent-Over Row Superset*

1A) Press

Fitness and Performance
3 x 10

Perform these at about 90% of what you successfully made for 10 in Week 1. Touch-and-Go is permitted.

1B) Dumbbell Bent-Over Row

Fitness and Performance
3 x 8-12

Perform 3 sets of 8-12 reps. Use Week 1 as a guide. Aim initially to get 3 sets with perfect form and aim to increase either reps or load from week to week. Keep in mind that these are an accessory movement and you’ll get more out of them by performing the movement well than by heaving heavier dumbbells around with poor form. If you can finish the cycle with 3 perfect sets of 12 at your heaviest 10 from week one, you win! These are both arms at the same time. Keep these strict and avoid using momentum from your back and hips. Elbows finish close to the torso. Drop weight if you need to heave the dummbells.

*Superset means that you perform a set of exercise A (in this case the Press) and then after a short rest, 30 to 90 seconds, you perform a set of exercise B (in this case the Dumbbell Bent-Over Row). You then rest a short period before returning to exercise A and continue in this fashion until all warm up and work sets are completed.

Post loads to comments.
Exposure 3 of 8

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AMRAP 20 Minutes:
5 Toes-to-Bars
10 Push-Ups
15 Box Jumps 24/20″

Scale the Toes-to-Bars with Hanging Leg or Knee Raises as needed. Scale Push-Ups to Elevated, Knee, or Switch (toes down, knees up) Push-Ups as needed. The Box Jump is Rx’d as a two foot take off.

Super Karl, our October Athlete of the Month, gets into the Halloween spirit!

Athlete of the Month: Karl-Henry Cesar

Time for another installment of awesomeness! Karl started doing CrossFit in early 2013. He has been coming to CFSBK since he started working in NYC in fall 2013 and is a staple at classes, Open Gym, and social events. Aside from his approachable demeanor and 24-hour smile, the coaches all recognized Karl’s dedication to improving in the gym by arriving early and staying late to put in the work. Read on to learn a little bit about “Super Kar,l” the only man who can rock a fedora while wearing tights and a tank!

Fox: Karl, congrats! Thanks for meeting up with me. Let’s get started. When and how did you first start CrossFit?

Karl: Thank you! I really appreciate it. I started when I was living in Baltimore and doing a year-long fellowship at Baltimore City Public Schools. I attended a local gym because there was this woman who had a deal with the gym to keep her Olympic lifting equipment there and she happily allowed people to share it. During grad school, I had developed an interest in Olympic weightlifting and I was excited to finally get a chance to try it. Unfortunately, she had a falling out with the gym’s new management and left. So, I searched for places to continue which is how I found CrossFit Harbor East. They had a deal for 40% off your first month which is what got me in the door. What kept me was the people I befriended while I was there and how much I really had to learn to keep up with the other people in classes. I mean, I could probably do 5-6 strict Pull-Ups back then, but I thought kipping was sort of cheating. Then I encountered workouts that had 50 Pull-Ups in them and realized that kipping thing might have something to it! So I came for the weightlifting part of CrossFit but soon developed a respect for the other aspects as well. I stayed at Crossfit Harbor East there until I started working in Brooklyn in fall 2013. Not too long after that, I found you guys!

Fox: Yeah, that first time doing a workout that has a bunch of Pull-Ups in it can be a lesson alright. It’s interesting that your journey to CrossFit is the reverse of how many people are becoming interested in weightlifting and powerlifting. What brought you to CFSBK and what kept you? 

Karl: When I started working for the New York City Department of Education on Court Street, I was still commuting to and from my parents place in NJ. I needed a place where getting to Penn Station wouldn’t be a chore and CFSBK fit that criterion. Most importantly, I really wanted a place that had a similar community to CFHE, so I bought a 10-class punch card to try this place out. Fun fact” Coach Whitney was working the front desk at the time and sold it to me! Anyway, I was sold after those first 10 classes. I liked the people and the structure of classes and programming. The programming allows for some individual freedom and the whiteboard talk gives you options to express that. If I want to work more on strength, then I could use a heavier (relative to the individual) load and bias that aspect of fitness. The people here are great and that extends to outside of the gym. Obviously there are the gym social events, but this year alone I’ve been to The Rub with fellow CFSBKers as well as trivia at The Rock Shop (shout-out to Brainz and Gainz!) and the educator discussion group that Coach JB put together. It’s great to be around people who are comfortable with giving and receiving feedback. Also, I come to CrossFit so I can survive NY Jets games. Without this fun, challenging, and supportive environment in which I healthily push myself, who knows what foolery I’d embark upon while yelling at my Jets…

Fox: Haha, spoken like a true sports fan. Tell us a little about you outside the gym. Where’d you grow up? Were you athletic as a kid?

Karl: Well, I’m the oldest of three and was born right here in Brooklyn. My family moved to New Jersey when I was young and my folks are still there. My siblings both live in NYC and we’re very close. We’re also all huge Ronaldo fans and text each other constantly about his exploits and other things! We like him because he is great, is not ashamed of his greatness, and works hard to be even greater. While I’m no Ronaldo, I was somewhat athletic as a youth. I wrestled in high school, rowed crew, and did some Ultimate Frisbee on the side. Wrestling was an especially great experience for me because it reinforced the notion that a healthily competitive environment is a team and individual endeavor.

Fox: Where’d you go to school and what do you do for work?

Karl: I went to Phillips Exeter Academy for high school and Washington University in St. Louis for college. In college, I wanted to do pre-med. However, medicine wasn’t meant to be (cough cough Organic Chemistry, Genetics, and my laziness) and the summer before my senior year, I participated in a summer enrichment program in Providence, RI, where I co-taught ELA. That experience unearthed an interest in education that I wasn’t aware of until that point. Senior year, I applied for post-graduate teaching residencies and was accepted to one in France where I taught high school English in Venissieux, a suburb of Lyon. Funny how life works because that was when I realized that I want to make education my career (still figuring out what this means). After France, I did admissions in Western Massachusetts for 2 years, worked at Harlem Children’s Zone Countee Cullen Community Center, and then attended Carnegie Mellon for grad school. After grad school, I did a yearlong fellowship in Baltimore City Public Schools. In fall 2013, I started working at the DOE, and since early August, I’ve been working for Success Academy Charter Schools as a project manager.

Fox: Sounds like quite a journey to where you’re at now. How fortunate that you spent that summer in Providence! What do you do for fun outside of the gym (and tearing up the dance floor at The Rub)? 

Karl: Nerds, unite! I read comics and love going to comic book movies. I also love to draw, especially sketching people. I’ve been to Dr. Sketchy’s a few times and am looking forward to more. I really just enjoy learning and building new skills. I’m always learning something and staying humble.

Fox: What are your current gym goals?

Karl: The thing that first got me into a CrossFit gym, the Snatch. My goal is that by the end of 2017, I hit 185 lbs consistently (Squat and Power). I’ve definitely improved on the lift; heck, I’ve even had some lifts where I thought I’d “gotten it,” but the saga continues. I love the Snatch because there is absolutely no room for doubt. In order for the lift to go well, first you have to believe in yourself.

Fox: I couldn’t agree more. Last question: What should we look for in a future AOM?

Karl: People who are friendly and coachable and want to improve. There are some introverts here also, so don’t overlook them!

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In the 1800s, People Would Consult Cookbooks Before Doctors Atlas Obscura
The 3 Most Common Types of Periodization BarBend

Power Clean Metcon

7 Rounds for Time:
15 Wall Balls 20/10, 14/9
10 Chest-to-Bar Pull-Ups
5 Power Cleans 205/135

The barbell should be on the heavy side for today and likely done as singles. Sub regular Pull-Ups, Jumping Chest-to-Bar Pull-Ups, or scale volume as appropriate. Aim to do all the Wall Ball sets unbroken.

Post time and Rx to comments.
Exposure 2 of 8

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4 RNFT:
10 Dumbbell Lying Triceps Extensions
10 V-Ups

Post work to comments.

Scott M. High Pulls his way through Fight Gone Bad 2016 in this great photo by Kate R.

Not For Time, A Primer

By David Osorio

Editor’s Note: It’s been a while since we’ve dipped into the archive, so we thought we’d bring you some essential reading for your Sunday. Ever wonder why we program “Not for Time” work and what the purpose of this work is? Well, Coach David answers those quesions here. And don’t forget that there’s a wealth of material in our CFSBK Articles & Media section. This article was originally posted on 6.27.12.

CFSBK programming often includes “Not For Time” (NFT) assistance work either on top of or instead of traditional CrossFit “For Time” conditioning.  We usually use this method of training 1-3 times per week as a supplement to our primary lifts and conditioning tests.  The value of this work can’t be overstated and in this article we’ll discuss the rational behind NFT work.

“Assistance Work”
Most NFT workouts generally fall under the title “assistance work” because their intention is to help develop the muscle groups and movement patterns used in our primary lifts and WODs.  Sometimes a lagging muscle group might prevent you from properly executing an exercise, especially at load or intensity. For example, if your chest regularly drops when trying to squat heavy, you might benefit from some concentrated low back/hip extension work like good mornings, RDLS, perhaps even heavy kettlebell swings. NFT work is our opportunity to program in different exercises that may not lend themselves well to being timed or performed at maximal weight, but do help you get into better positions when you need it most.

Work on imbalances
NFT work also uses more unilateral (one side at a time) bilateral (alternating sides) and stabilization exercises to promote symmetry and balance.  An imbalance in your pressing strength might not be apparent with a barbell, but it can become comically obvious when working with dumbbells.  Perhaps your imbalance is actually neurological, you know how to “set your back” but proper abdominal bracing strategies still elude you.  A healthy dose of hollow rocks, planks or a variety of other holds can help you identify how to engage and develop different parts of your body.  Mobility work would also fall under this category, if you’ve ever done a workout that included holding a stretch or performing something like an “inchworm” you know we’re sneaking in some active flexibility training.

Same movements, different focus
Sometimes we even will take movements that you regularly see in WODs like push-ups, jumping rope and rowing and take the clock away.  These are great opportunities to troubleshoot the movements themselves and aim for perfection with every rep without the stress of worrying about what your time or load will be. Instead, you can still get a significant stimulus by focusing on whatever you struggle with most about that movement. It could be coordination, range of motion or strength at a particular position in the lift. Whever your case may be, slow down and do it right so you can speed up and do it right later.

The take home message is that the better you can become at a wide variety of exercises and types of workouts, the more well rounded and successful of an athlete you can become.  We hope this gives you some food for thought the next time a NFT workout comes up and what our thought process is behind it.  As always, we’re always experimenting with new concepts and protocols to help you guys and gals achieve get better inside and outside the gym.
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The Power Hour: CrossFit Candor & Adaptive Athletes CrossFit
Master the Muscle-Up Train Heroic
How New York Celebrated Halloween in 1993 Atlas Obscura

Front Squat

Fitness
3 x 5

Warm up and perform 3×5 at 85% of your heavy 5 from last week

Performance
5/3/1 (3 Week):
70% x 3
80% x 3
90% x 3+

These percentages are based on your Training Max (or TM). The final set (the 85% set this week) is done for max reps, stopping 2 shy of failure. The goal is between 8 and 15 reps. If you fail at fewer than 8 reps, then reduce your TM by 10%. If you get to 20 reps, then increase your TM by 10%. Read more about the 5/3/1 here, and use this calculator if you don’t have a true 1RM.

Post loads to comments.
Exposure 2 of 8
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For Time:
60 Burpee Box Jumps 24/20
50/40 Calorie Row
40 Dumbell Push Presses

Rx the Dumbbell Push Presses at 45% of body weight (total, between the dumbbells).

Post time and Rx to comments.

Coach Nick sees you over there, but he’s a little busy at the moment

Register Now for the Pelvic Floor Health Workshop!

Iron Maidens Lift n’ Learn presents:

A Pelvic Floor Health Workshop
November 13, 2016 from 2:00-4:30pm

Do your hips ever feel a little unstable at the bottom of your squat? Are you fastidious about making a trip to the bathroom before that heavy Deadlift… because you learned the hard way? Do you sometimes feel pressure in your pelvis on a max set of 5?

The health of your pelvic floor is part of the equation here! Correct pelvic floor engagement is an essential, but often overlooked component of lifting, and everyday life.

This team taught workshop aims to shed light on what exactly constitutes the pelvic floor, how to strengthen it, and engage it under load. Our goal is to provide you with the tools to cultivate healthy pelvic floor function and prevent dysfunction.

You will walk away with:

• A basic understanding of pelvic floor anatomy
• Exercises you can do at home or as part of your warm-ups to engage and strengthen the pelvic floor, including breathing and bracing techniques
• An understanding of how to apply engagement under load 

This workshop is for women only.
Limited to 25 participants
$75 registration fee

REGISTER HERE

Developed and presented by:

Katie Harper received her Doctorate in Physical Therapy in 2016 and has been a CrossFit coach and personal trainer at CFSBK since March 2015. She is a CrossFit Level 1 trainer, CrossFit Movement and Mobility Trainer, Functional Range Conitioning Mobility Specialist (FRCms), Functional Movement Screen Provider (FMS), Graston Technique Provider, Rocktape Functional Movement Specialist I, and has attended the Proprioceptive Neuromuscular Facilitation I course offered by the Institute of Physical Arts.

Kristin Hoesl has been training clients one on one and in groups in Pilates for over a decade. She specializes in helping athletes access their pelvic floor, and find both stability and mobility through their abdominal core and spine.

For over 30 years, Debbie Parsons has been teaching and studying movement. From a professional dance career to Pilates certification (1994), and continuing through Crossfit Level one and Starting Strength programs, Debbie has been helping clients to move with economy and efficiency.

Margie Lempert has been a coach at CFSBK since 2009, always with a focus on barbell training for women. She founded Iron Maidens Raw Open, an annual all-women powerlifting competition in 2015, teaches small group barbell classes with her husband, and trains individual clients. She is a Starting Strength Coach and CrossFit Level 1 Trainer. 

Melissa Loranger received her Doctorate in Physical Therapy in 2016 and has been a CrossFit coach and personal trainer at CFSBK since April, 2012. She is a CrossFit Level 1 trainer, a Certified Starting Strength Coach and has taken multiple continuing education courses offered by the Institute of Physical Arts, Graston Techniques, LLC, and Rock Tape.

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Yesterday’s Whiteboard: Rest Day
De-stress Training Think Tank
Dogs Can Tell Time with Their Noses NY Mag
 

Photo by Thomas H.

This Week at CFSBK in Review

1. We bid a fond farewell to two of our wonderful members, Pigeon K. and Evan H. Come back and visit us soon, you two!

2. There’s still space in the upcoming Pelvic Floor Health Workshop. Register now!

3. SAVE THE DATE: The 3rd annual Iron Maidens Raw Open will take place on February 18th, 2017. See the event page for more details.

4. We posted another testimonial from our Short Circuit class, this one from Kristin H. Since Foundations is not required to take Short Circuit, it’s a great opportunity to take a class with friends and family!

5. Did Fight Gone Bad whet your appetite for competition? Check out the 2016 Hoboken Winter Challenge! The event will take place on December 3rd, and registration is now open.

6. The annual CFSBK Art Show goes down on November 19th, and we’re still accepting submissions! Check out Wednesday’s post for more details.

7. You like music, right? And, of course, you like Coach Brett. So you should definitely check out Brett’s CD release/listening party on November 11th at Freddy’s Bar.

8. CFSBK made Yelp’s list of the Best 10 Gyms in Brooklyn, coming in at #5 (and the only CrossFit gym on the list). Hurray! If you feel so inclined, you could always “yelp us out” by writing a review. But only if you really love us!

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Yesterday’s Whiteboard: Snatch Metcon
Lifting Weights Could Make You More Intelligent Independent
Watch the Domino Effect of 8,000 Matches Going Up in Flames Atlas Obscura

Snatch Metcon

5 Rounds for Time:
7 Power Snatches 155/105
7 Handstand Push-Ups
14 Pistols, alternating (7ea)

The Power Snatch weight should be on the heavy side of medium. All singles are totally appropriate. Kipping is allowed on the Handstand Push-Ups, as are 1-2 AbMats. Scale to Box-Piked HSPU or regular Push-Ups as appropriate. Pistols can be scaled to Lateral Step-Ups to a high box (the box should place you in a very deep single-leg squat at the bottom). In this case, do all reps on one leg before switching.

Post time and Rx to comments.
Exposure 2 of 8

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5 RNFT:
10 Supinated-Grip Ring Rows
Accumulate 30 seconds in an L-Sit

Post work to comments.