Open Workout 15.4

Complete as many reps as possible in 8 minutes of:
3 Handstand Push-Ups 
3 Cleans 185/125 
6 Handstand Push-Ups 
3 Cleans 185/125 
9 Handstand Push-Ups 
3 Cleans 185/125 
12 Handstand Push-Ups 
6 Cleans 185/125
15 Handstand Push-Ups 
6 Cleans 185/125
18 Handstand Push-Ups
6 Cleans 185/125
21 Handstand Push-Ups 
9 Cleans 185/125
Etc., adding 3 reps to the Handstand Push-Ups each round, and 3 reps to the Clean every 3 rounds.

The Cleans can be performed in any way. Prior to starting you will need to establish the foot line for your Handstand Push-Up. Stand facing the wall with your feet at hip width and your toes touching the wall. While standing tall, reach your hands over your head with your elbows straight, shoulders extended and your thumbs touching. From here, mark the height of your wrists, then measure down 3 inches and create a line on the wall. Mark your line with a permanent marker, chalk or tape. Judges may restore the line between rounds as needed. Each Handstand Push-Up begins and ends with the heels in contact with the wall and above the pre-marked line. The athlete may place their hands however they choose, as long as their heels are above the line.

Evan and Michelle at the Community Potluck this past Saturday. Pics from the Potluck are now up on Flickr! 

• Are you on the list to get our newsletter? You can sign up using the widget to the right, just above the link to CrossFit Journal. Don’t miss out on important news and events!

Gymprovements! 

Here are some recent additions to our equipment arsenal! 

• 3 new 10kg/22lb barbells for 608
• 6 Pairs of 15lb bumper plates for 608
• We ordered a new set of six 20″ and six 16″ stackable plyo boxes like the ones we have in 597 to replace the ones in 608 that stick together and make you say swear words. 
• 10 beaded jump ropes. These are a heavier than our speed ropes and make even Single-Unders feel harder.
• We put pop pins in the Crossover Symmetry stations in 608 so that they can be placed in any available rack instead of whichever ones happen to have the grey straps on them.
• We replaced the Assault Bike monitor since the last one was glitchy and kept resetting.
• We ordered 3 new back lit Concept2 PM5 rowing machine monitors.

What equipment would you like to see or see more of at CFSBK? Tell us in the comments!
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Yesterday’s Whiteboard: Rest Day
Brooke Wells Does Grace Scaled Up to 155lbs in 3:18 YouTube
We Are Hopelessly Hooked The New York Review of Books 

Noah and McDowell with James FitzGerald at the OPEX seminar

Coaches Noah and McDowell Go West!

While CFSBK hunkered down under the gale of Snowstorm Jonas a few weeks ago, Coaches Noah and McDowell traveled to Scottsdale, Arizona to absorb a storm of knowledge from veteran athlete, coach, and educator James “OPT” FitzGerald.

FitzGerald has been a name to know in CrossFit since the early days, when his posted scores and times on the CrossFit main site were consistently top 5 worldwide. Already a veteran trainer, “OPT,” (his forum handle and the original name of his business) went on to win the first CrossFit Games, and has since trained 50 Games athletes,over 500 Regionals athletes, and countless people looking for science-based, individually tailored training under the aegis of his new coaching company Optimum Performance Experience (OPEX).

Noah and McDowell have been working towards becoming OPEX Associate Coaches since October. Having already completed their Assessment and Program Design modules online, in Arizona they completed their Life Coaching and Nutrition modules live and hope to share their experiences and insight with the CFSBK community.

To that end, Noah and McDowell are looking for 6 brave souls to volunteer for a free consultation, which will look to help optimize lifestyle and nutrition factors to better support progress and performance in the gym. The initial consultation will be 45 minutes long and will be followed with bi-weekly scheduled check-ins for 3 months. They are looking for people with a mixture of fitness levels, dietary styles, and lifestyles and will make selections accordingly. Fill out this survey if you are interested! 

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Yesterday’s Whiteboard: “Morrison”
How Would You Hold Up to a Lesson from Dmitri Klokov? The WOD Life 
Natural History Museums Are Teaming With Undiscovered Species The Atlantic 

“Morrison”

50-40-30-20 and 10 rep rounds of:
Wall Ball 20/14 to a 10′
Target Box jump 24/20″ (jump is Rx’d, step-up is scaled)
Kettlebell Swing, 53/35
*40 minute cap
As Rx’d, “Morrison” is 450 total reps (that’s a lot!) and is often reported as one of the hardest WODs people have done. Set a steady pace for yourself and try to stick to it. Definitely don’t blow up in the 50s.  

B Scale: 40-30-20-10 reps for time (100 reps of each movement, 300 total).
C Scale: A partner version is appropriate for newer folks, and it’s still a hell of a workout. Split the work evenly in sets as desired (75 reps each movement, 225 total).

U.S. Army Specialist Scott Morrison, 23, of Blue Ash, Ohio, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, Texas, died on September 26, 2010, from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device. He is survived by his father Donald, mother Susan, brother Gary, and sister Katie.

Post time and Rx to comments.
Compare to 4.5.2014, 5.23.2012, and 7.13.2011

Coaches Jess and Chris Fox love to travel far and wide. Here are nos Renards visiting the Eiffel Tower on a beautiful day in Paris. Très bien! | Photoshop by Cam C.

• Do you store your lifting shoes in the closet at 597 or the loft at 608? If so, please make sure they’re marked with your name. Unlabeled shoes will be removed on February 21st. Space is getting tight!
• There are just 17 days until the annoucement of CrossFit Open Workout 16.1. Yikes! Have you registered yet? 

The Iron Maidens of CFSBK: Jenna Jerman

The Iron Maidens Raw Open is less than 4 weeks away. Leading up to the event, we’ll be posting brief interviews with CFSBK lifters to help you get to know our team and give you a sense of what these women are doing to prepare. This year, through competitors’ fundraising efforts, Iron Maidens will create the inaugural annual Iron Maidens Stay Strong Scholarship. Our goal is to raise $20,000 to pay for 70% of college tuition for 10 women in the College Prep program at the Bronx-based Grace Outreach. Right now we’re at $13,765 donated, and we need your help to reach the finish line! You can donate to a lifters’ campaign by going here.

Last week we heard from Rachel Hsiung. Next up: Jenna Jerman…

JJ! Tell us about your training program. 

For the past few months, I have been exclusively Olympic lifting, 2-3x per week in Frank’s program (plus the occasional yoga class). In the Olympic class, we only High-Bar Back Squat, but doing so has really allowed me to focus on busting through a lot of my old mobility issues and correct some old bad habits in my form. So even though I have had to keep my weights lower than I would have if I had been Low-Bar Back Squatting on my own (and probably sacrificing form for the sake of heavier loads), I am hoping that the new strength I have developed through my fuller range of motion in all of the positions will translate to a stronger Low-Bar Squat. Same goes for my Deadlift—I haven’t been training this lift, but I expect that all the pulling we do will yield some strength gains at the meet. Starting in February, I also plan on devoting more OG sessions to powerlifting, to work on a linear progression for my bench and deadlift and to reacquaint my body with the movement of Low-Bar Back Squatting.

What’s your motivation for competing in Iron Maidens? 

I mostly just love the super-supportive and celebratory environment of Iron Maidens (and CFSBK in general). I don’t consider myself to be a very competitive person (at least not athletically), but there is nothing like getting up on the platform and getting to feel like a TFBA, and having that feeling validated by all of the other strong, TFBA women around you. A week or two ago I was looking at the video posted on the @ironmaidensopen Instagram account of Bethany E. Deadlifting, and I thought to myself, “Shit, I can’t compete with her! She’s too strong!” Then I realized that I won’t be competing against her, really. I will be competing with her, and I really like that. (It also helped that I was discussing weight-class strategy with KMo one day—I am right on the cusp of two weight classes—and she laughed at me and said, “I’m sorry, you don’t think you’re going to win this event, do you?” I had to laugh, too. Sometimes it helps to be reminded to take myself less seriously and that I am only doing this for fun.)

But really, it does feel like a privilege to get to lift with all these strong women. I think the saying, “a rising tide lifts all boats” fits here somehow. It makes me a better lifter (person?) to lift with all these supportive women, and I want to contribute to that. I am really grateful to Margie for creating this awesome event, and I hope to participate in as many of them as possible, because they’re just really fun. I will never be good enough to compete in any kind of CrossFit competition, (or maybe I just don’t want to because seriously, fuck Burpees) but this event is accessible to all people at all levels. 

I also like that the event is focused exclusively on strength, full stop. Not: “strength is beautiful!” I like participating in a women-focused event that celebrates strength as the end goal, not as a means to acceptable physical appearance.

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Yesterday’s Whiteboard: Clean | Open Workout 11.3
“Morrison” Hero WOD Demo WODwell
The Final Comeback of Axl Rose GQ

Clean

Clean: 
1-1-1
Warm up and perform 3 attempts at a max for the day.

Post loads to comments.
Exposure 16 of 16.
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Open Workout 11.3

AMRAP 5 Minutes:
Squat Clean 165/110 
Jerk 165/110 
In this movement, the barbell goes from ground to overhead with the athlete passing through a full squat position while the barbell is racked on the shoulders. This can be a Full Squat-Clean Thruster, a Power-Clean Front Squat followed by a Split Jerk, or anything in between, as long as the three key positions are reached. The barbell begins on the ground. Touch-and-go is permitted. No bouncing. The athlete must pass through a full squat with hips below knees. The barbell must come to full lockout overhead with the hips, knees, and arms fully extended, and the bar over the mid-line. Score a point for each Clean and a point for each Jerk. So, 1 full clean and 1 jerk = 2 points.  

Post Rx and points to comments.

Thanks to everyone who came out to the Community Potluck last night. What a feast. Full success!

Zen and the Art of Crush Week

By David Osorio
Originally posted 10.17.11 

In traditional meditative disciplines, you aim to cultivate mindfulness in a physically neutral setting. Often the practitioner sits in a comfortable position and tries to bring attention toward their breathing.   In Yoga, we see a more dynamic approach where rhythmic breathing becomes interwoven with a controlled flow through a series of postures .  In both of these instances, the intention is for the pilot to become more tuned into the “now”.  At CrossFit, we achieve something very similar through a very different approach.   During an intimidating lift or difficult conditioning piece you’re forced to deal with the moment at hand. The high discomfort level of what we do takes that moment and amplifies the physical inputs to the point where you can’t help but focus on what’s happening. You know this intuitively and it’s why you get nervous before a 500m erg test or 3 rep max Back Squat attempt.  You know that once you start you’ll be forced to deal with the “now” until it’s all over. Every second gets dragged out and every moment to rest or doubt yourself becomes amplified against what needs to get done.  Take this opportunity to set your intention for the approaching workouts.  Whenever you find yourself deep in the agonizing “now” embrace it and stay on task.  Don’t look around the room to see where everyone else is, don’t check the clock to see how much time has gone by and don’t make excuses to try and avoid what your feeling. Just keep fighting the barbell up or chipping away at reps until you’ve completed the task.  If you lose focus and get derailed, don’t let it mess with your head, just come back pushing harder. Remember, you’re here to get stronger, both physically AND mentally.

Enjoy Crush Week!

How do you mentally prepare for Crush Week? Tell us in the comments! 

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Yesteday’s Whiteboard: Squat | Burpees, Toes-to-Bars
Donny Shankle Hang Cleans 200 Kilos YouTube
Schoolhouse Rock, the Foundation of This Country The Hairpin

Back Squat/Front Squat

Performance
Back Squat 75% x Max Reps (1-2 shy of failure), FSQ 75% x Max Reps (1-2 shy of failure) 
Rest as needed between sets.

Fitness
Back Squat 80% of 5RM x Max Reps (1-2 shy of failure), Front Squat 80% of 5RM x Max Reps (1-2 shy of failure)
Rest as needed between sets.

Post loads to comments.
Exposure 16 of 16.
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AMRAP 12 Minutes:
3 Burpees
3 Toes-to-Bars
6 Burpees
6 Toes-to-Bars
9 Burpees
9 Toes-to-Bars
… Add 3 reps per round until time is called
Standard scaling applies for this gymnastics couplet:

• Burpees: Squat Thrusts
• T2B: Hanging Leg Raises, Hanging Knee Raises

In its best capacity, this couplet will be completed steadily and unbroken until somewhere after the teens. If that’s nowhere near your capacity but you’re planning on doing the Open Rx’d, then consider slogging your way through the Toes-to-Bars as Rx’d anyway and see how far you can get. 

Put on your potluck face because it’s time to party

ARE YOU READY FOR SOME POTLUCK?!

The CFSBK Community Potluck is finally here. Things will kick off tonight at 7pm and end around 10pm. We can’t wait to break bacon and celebrate the new year with you. Everyone is invited and encouraged to come! There will even be a mini bounce house to entertain the kiddos. Guidelines on food and drinks are below. 

Your dish doesn’t have to be paleo, but please use whole foods where possible. We’ll vote on the top 3 dishes, so bring your best recipe! You may, of course, opt to bring a healthy dessert. 

Gerry M. dropped into Max Oxygen CrossFit in Ames, IA to stay on track with his LFPB training while he was in town for the Iowa Caucus. Way to go Gerry! 

This Week at CFSBK in Review

1. The CFSBK Community Potluck is tomorrow at 7pm! Full details and guidelines, including a call for volunteers, are in yesterday’s post. 

2. We interviewed our favorite badass gymnast, Rachel Hsiung in the first installment of “The Iron Maidens of CFSBK.” Speaking of which, we’re just a little over 4 weeks from The Iron Maidens Raw Open, and we just passed 50% of our fundraising goal. We need your help to reach it! Go here to donate to your favorite lifter’s (or lifters’) campaign(s).

3. Coach Frank Murray answered questions about Next Level Weightlifting Club at CFSBK. Things just not clicking with the Olympic lifts? Ready to seriously hone your technique? Don’t hesitate to sign up!

4. We learned all about Monique L. in the inaugural edition of our new feature, “Better Know a Member.” Keep a look out for another installment next week. 

5. Our most recent “Etiquette Tip of the Week” was punk, nerdy, and, uh… etiquette-y, all at the same time. We do it all here!

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Yesterday’s Whiteboard: Snatch | “Amanda”
Twitter Drove Me Crazy, So I Stopped Using It Deadspin 

Snatch

Every 2 Minutes for 14 Minutes (8 reps):
1 Snatch
Start at about 70-80% and build to a max for the day. Press outs are no reps. Be sure to hit reps cleanly and balanced before adding weight.

Post loads to comments.
____________________

Performance

“Amanda”

For Time:
9-7-5
Muscle-Ups
Snatches 135/95
Rx for the snatch is a full squat. If it’s caught high there should not be a discernible pause before riding to the bottom of a squat. Power Snatches are considered scaled.

Fitness
For Time:
21/15 Calorie Row
15 Power Snatch 95/65
15/12 Calorie Row
10 Power Snatch 95/65
19/9 Calorie Row
6 Power Snatch 95/65
The barbell weight should be light enough to perform Snatches unbroken or with minimal rest.

Post time and Rx to comments.
Compare to 10.21.15

• SCHEDULE CHANGE: 9am Yoga with Jaclyn is cancelled today
• The third LFPB Q&A Info Session, “How Active Recovery Techniques Aid Fitness and Body Composition,” is tonight at 6:30pm.
• There are just 21 days until the annoucement of CrossFit Open Workout 16.1! Have you registered yet? We want you to join Team CFSBK! Here’s why you should register. 
• Are you on the list to get our newsletter? You can sign up using the widget to the right, just above the link to CrossFit Journal. Don’t miss out on important news and events!

This Saturday at 7pm! The annual CFSBK Community Potluck

CFSBK Community Potluck this Saturday from 7pm until about 10pm. Our annual potluck is a great way for the CFSBK community to break bacon and celebrate the new year together. Everyone is invited and encouraged to come! There will even be a mini bounce house to entertain the kiddos. Guidelines on food and drinks are below. 

Your dish doesn’t have to be paleo, but please use whole food where possible. We’ll vote on the top 3 dishes, so bring your best recipe! You may, of course, opt to bring a healthy dessert. 

Back Squat/Front Squat

Performance
Heavy: Back Squat 90% x 2 x 2, Front Squat 90% x 2 x 2
Based on 1RM.

Fitness
Back Squat 5RM, Front Squat 5RM

Post loads to comments.
Exposure 15 of 16.
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5 RNFT or 18 Minutes: 
3-5 Strict Pull Ups
5-10 Tall Box Jumps
30-60 Second Forearm Plank
Use a prone grip and bands, or add weight if you’re able to on the Pull-Ups. Use a higher box than you usually would in a WOD (no higher than 36″). Consider practicing bounding today. You can work up in weight/height on the Pull-Ups and Box Jumps. For the Plank, keep your forearms parallel and maintain active shoulders, abs, hips, and quads.

Post Rx to comments.

Better Know a Member: Monique Lowery

Today we’re very excited to introduce a new feature on the CFSBK blog, Better Know a Member! (The name is a play on an old Stephen Colbert segment, Better Know a District.) You all love Underneath the Hoodie and Behind the Desk, and now, in a similar vein, we’ll be profiling members from across the CFSBK community. Our first interviewee, Monique L., is relatively new to CFSBK, but she’s already established herself as model CFSBKer—kind, thoughtful, and warm.

Name (and any nicknames): Monique, AKA “MoMo”

Where were you born and where did you grow up? The Boogie Down Bronx is where I was born and raised / Doing Burpees and Squats is how I spend my days. Corny Fresh Prince throwback, but I couldn’t resist! I now reside in Brooklyn.

How long have you been CrossFitting, and how did you arrive at CFSBK? I started CrossFitting 4 months ago. My significant other came back from deployment in Kuwait and encouraged me start as a way for us to bond. I reluctantly agreed, because I wasn’t a very active or fit person. Now I’m hooked!

What are you up to when you’re not at 597 Degraw Street? Shopping, watching natural hair YouTube videos, dining at new restaurants, visiting my home in the Bronx.

What’s the first movie you ever loved? The Little Mermaid—made my brother watch it EVERY weekend.

You have friends or family coming to visit from out of town. What do you take them to do in NYC? Brunch at Sweet Chick in Williamsburg, shopping on 34th street, a concert at BBKINGS or a comedy show at Carolines, finished by ice cream at Ample Hills Creamery… and if we can fit it in, we may hit up a museum. 

Favorite and least favorite lift: Favorite: Back Squat. Least Favorite: Snatch (or any lift that requires coordination of movement. I’m challenged in that area).

Any advice for new CFSBKers? I haven’t been to other CrossFit boxes, but I can say that CFSBK has been a transformative experience. My advice for new CFSBKers (but specifically people who are new to CrossFit in general) is to get a log book so you can track the awesome progress you’ll be making, to not be afraid to ask lots of questions, and to have FUN! The coaches and members are very down to earth and attentive. Oh and the music is ON POINT—very diverse! 

Tomorrow Night! Look Feel Perform Better Q&A Info Session: “How Active Recovery Techniques Aid Fitness and Body Composition”

Attend this Look Feel Perform Better Q&A Info Session, the third of this year’s bi-monthly Q&A Info Sessions. These sessions will function more as a support group setting than a true lecture, though they will begin with a lecture. In this second session, we’ll discuss how spending some down time on activities like Self Myofascial Release (foam rolling, lacrosse ball work, etc), yoga, meditation, or simply quietly focusing on stretching and improving flexibility can help your waistline and your overall health and performance. As always, there will be an open Q&A after this brief lecture. Having successes or failures in the Challenge? This is your opportunity to share tips and/or get some group support!

Etiquette Tip of the Week: Be a Fitness Nerd

Rembember The Descendants? Art by Jen Murray

Hold on to your hats. We’re about to get kinda Zen on you. This one’s not so much an etiquette tip as it is a way of being at the gym. Here are some ways you can be a fitness nerd:

• Keep a log book! As Monique suggests above, nothing is better than tracking your progress. To do this you’ll need a log book or one of the many fitness tracking apps that are available. You’re welcomed to keep your book in the crates under the stairs, but please don’t leave pens inside them. They have a tendency to explode and leak on other books. (Okay, that’s an etiquette tip.) 
• Know the programming ahead of time and plan your lifts. You’re already reading the good ol’ CFSBK weblog, so you’re off to a good start! Another benefit of keeping a log book is that you’ll know what you lifted the last time you were exposed to a particular lift and how much you should increase the weight this time. Your coaches and rackmates will love you for knowing your warm-up and work weights ahead of time.
• Always remember to write your numbers on the Daily Results Board. And don’t forget that we post the previous day’s Daily Results Board as the first link each day. 
• Write your goals and accomplishments on the whiteboard near the bathrooms in 597. We love to see people improving! Who knows, your accomplishments may end up on the blog.
• Support your fellow CFSBKers! Cheer for everyone and liberally dispense high fives. This is one of the best things about group fitness. Let’s keep the good vibes going!

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Yesterday’s Whiteboard: Rest Day
How To Box Jump for Beginners YouTube 
What’s the Stuff Between the Wafers of a Kit Kat? Mental Floss
My Nature Documentary The New Yorker 

CrossFit Santa Cruz recently produced this video about “Grandpa Tom,” who is a lot like our own Neal G. and Constance T., proving once again that CrossFit is for people of all ages!

• Schedule Change: Tonight’s 6:30pm Active Recovery class is cancelled.
• The CFSBK Community Potluck is this Saturday at 7pm. Let us know what you’re bringing by posting in the comments section of the event page. We also need some volunteers to help set up before and clean up afterwards. E-mail our Events Coordinator Danae M. at Events [at] crossfitsouthbrooklyn [dot] com to let her know you’re available. We can’t wait to see you there! 
• The third LFPB Q&A Info Session, “How Active Recovery Techniques Aid Fitness and Body Composition,” is this Thursday at 6:30pm.

Next Level Weightlifting Club at CrossFit South Brooklyn

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

Next Level Weightlifting Club has been running at CFSBK for several months with great success. Frank recently answered some frequently asked questions about the program. Enjoy!

Do I need a lot of experience to participate in Next Level Weightlifting Club?

NLWC is for all levels. In fact, we encourage beginners to join! The sooner you start, the better foundation we can build. If you spend too much time trying to teach yourself or waiting until you’re “good,” it will be harded to break bad habits. So, the sooner you join the better! 

Why should I join NLWC?

The Olympic lifts are among the most practiced exercises in CrossFit and are some of the most technically challenging movements. Learning how to lift properly will improve overall coordination, build strength and flexibility, and reduce your chance of injury. The Olympic lifts are also full-body movements with high transferability to other CrossFit skills. Look at athletes such as Matt Fraser.  With only a background in weightlifting, he was able to become a top CrossFit athlete within a year!  

I don’t want to stop CrossFitting. Can I do both?

Yes! In fact, we created the program just for that reason! CrossFit and weightlifting should be done in conjunction. That is, CrossFitters should always be practicing the Olympic lifts (with greater or lesser degrees of frequency, depending on training goals, of course).

Is this program just for weighlifting, or would I do strength training as well?

In short, YES, we do a lot of strength training! Olympic weightlifters are the strongest athletes on the planet, and while their technique, speed, and flexibility are tremendous, it’s their strength that separates them from other athletes! We can teach you proper technique. but without additional emphasis on strength training, it would be possible to reach your full potential. That’s why we incorporate exercises such as Back Squats, Front Squats, Presses, Snatch Pulls, and Clean Pulls into the program. Our goal is to make you as strong and as technically proficient as possible.

What are the pricing options? What if I can’t be there on a regular basis?

We offer 2 classes per week, which last 2 hours per class. Classes meet on Monday and Wednesday nights from 7 to 9pm. Our recurring monthly membership rate is $150. That option gets you access to our weekly programming and to me as your coach!

If you can’t make those times on a regular basis, we also have 10-class punch card ($250) and drop-in ($30) options!  Finally, if you want to keep CrossFitting at CFSBK, you can add 2 group classes/Open Gym sessions a week (8 classes total) for an additional $100 a month!

If I can’t make it regularly, is it really worth it?

Absolutely! Even if you only drop in occasionally, I can give you important feedback that you can take away and work on outside of NLWC. In just one class, we can identify what aspects of your lifting need work and how best to improve. 

What if I can’t make it on time or can’t stay for the entire class?

Not a problem. NLWC is an Open Gym-style class. The idea has always beenthat members could do just that: come in when they can and work on the lifts they want to work on while being coached. You can show up at anytime and leave at anytime. Also, we’ve tweaked the schedule a bit: Classes now run from 7 to 9pm!  

Can I follow a different program but still get feedback on my form?

As long as the program is safe and you’re practicing Olympic lifts, that’s fine!

About the Coach:

Coach Frank Murray has placed in the top 3 at 6 separate USA Weightlifting Nationals events. He is currently the best weightlifter in New York and one the best lifters in the country.
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Yesterday’s Whiteboard: Handstand Push-Ups | Push-Ups, Sit-Ups, Lunges
The Power of Habit YouTube 
The 100 Jokes That Shaped Modern Comedy Vulture 

Handstand Push-Ups

Performance
5 Rounds Not For Time:
Max Strict Handstand Push-Ups + Max Kipping HSPU
10-30 Second L-Sit
Take “max” to mean 1 to 2 reps shy of failure.  

Fitness
5 Rounds Not For Time:
5 Box Piked Handstand Push-Ups or 10 Second Box Pike Handstand Hold
10-30 Second L-Sit
If you perform the Box Piked Handstand Hold, then immediately after, perform a heavy set of 5 Dumbbell Presses. Perform L-Sits (and modifications) on rings, paralettes, benches, or boxes as appropriate. Here’s a nice GymnasticsWOD video on the L-Sit progression. 

Post reps and Rx to comments. 
_____________________

AMRAP 12 Minutes:
8 Push-Ups
16 AbMat Sit-Ups (unanchored)
24 Alternating Lunges (forward or reverse)

Post reps and Rx to comments.

Derrian and Bintou, two lifters from the Grace Outreach lifting team, working on the Deadlift with Coach Margie this past Saturday. Iron Maidens isn’t just an event in which powerlifters compete against each other. It’s also a community of gutsy, everyday women with kids, jobs, and a hundred other responsibilities who come together to train and make the world a little better.

• Schedule Change: Tommorow’s 6:30pm Active Recovery class is cancelled.
• The third LFPB Q&A Info Session, “How Active Recovery Techniques Aid Fitness and Body Composition,” is this Thursday at 7:30pm.
• The CFSBK Community Potluck is this Saturday at 7pm. Let us know what you’re bringing by posting in the comments section of the event page. We also need some volunteers to help set up before and clean up afterwards. E-mail our Events Coordinator Danae M. at Events [at] crossfitsouthbrooklyn [dot] com to let her know you’re available. We can’t wait to see you there!

The Iron Maidens of CFSBK: Rachel Hsiung

The Iron Maidens Raw Open is less than 5 weeks away. Leading up to the event, we’ll be posting brief interviews with CFSBK lifters to help you get to know our team and give you a sense of what these women are doing to prepare. This year, through competitors’ fundraising efforts, Iron Maidens will create the inaugural annual Iron Maidens Stay Strong Scholarship. Our goal is to raise $20,000 to pay for 70% of college tuition for 10 students in the College Prep program at the Bronx-based Grace Outreach, and we need your help to reach that goal! You can donate to a lifters’ campaign by going here.

First up: Rachel Hsiung…

Rachel! Thanks for being the first “Iron Maidens of CFSBK” interviewee. What’s your athletic background? How and when did you get started with barbell training? 

What are your goals for Iron Maidens?

What are your favorite and least favorite powerlifts? 

Yesterday’s Whiteboard: Clean | Wall Balls, Muscle-Ups
Efficiency Tips: Handstand Push-Ups with Chris Spealler YouTube
How The Iowa Caucus Works, In 2 Minutes (Starring Legos) Vermont Public Radio