Performance: 5/3/1 “1 Week”
75%x1, 85%x1, 95%x1+

Fitness: 2×10
Linear Progression

Post loads to comments.
LBBSQ e3/6
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5 Rounds, each for time of:
10 Burpees
20 Russian Kettlebell Swings
10 Burpees

Rest about 2 minutes between sets.

The C.R.A.S.H.-B Sprints in Boston

• Don’t forget to RSVP for the Potluck this Saturday starting at 7:00pm!
• See more pictures from CRASH Bs in our Flickr page

CRASH B Results

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Rival Industries Sweet Talk the Public NYT

Akoto is NOT giving up her Kettlebell

Fundamentals, Virtuosity and Mastery

An Open Letter To CrossFit Trainers
By Greg Glassman, CrossFit Journal, August 2005

In gymnastics, completing a routine without error will not get you a perfect score, the 10.0—only a 9.7. To get the last three tenths of a point, you must demonstrate “risk, originality, and virtuosity” as well as make no mistakes in execution of the routine.

Risk is simply executing a movement that is likely to be missed or botched; originality is a movement or combination of movements unique to the athlete—a move or sequence not seen before. Understandably, novice gymnasts love to demonstrate risk and originality, for both are dramatic, fun, and awe inspiring— especially among the athletes themselves, although audiences are less likely to be aware when either is demonstrated.

Virtuosity, though, is a different beast altogether. Virtuosity is defined in gymnastics as “performing the common uncommonly well.” Unlike risk and originality, virtuosity is elusive, supremely elusive. It is, however, readily recognized by audience as well as coach and athlete. But more importantly, more to my point, virtuosity is more than the requirement for that last tenth of a point; it is always the mark of true mastery (and of genius and beauty).

There is a compelling tendency among novices developing any skill or art, whether learning to play the violin, write poetry, or compete in gymnastics, to quickly move past the fundamentals and on to more elaborate, more sophisticated movements, skills, or techniques. This compulsion is the novice’s curse—the rush to originality and risk.

The novice’s curse is manifested as excessive adornment, silly creativity, weak fundamentals and, ultimately, a marked lack of virtuosity and delayed mastery. If you’ve ever had the opportunity to be taught by the very best in any field you’ve likely been surprised at how simple, how fundamental, how basic the instruction was. The novice’s curse afflicts learner and teacher alike. Physical training is no different.

What will inevitably doom a physical training program and dilute a coach’s efficacy is a lack of commitment to fundamentals. We see this increasingly in both programming and supervising execution. Rarely now do we see prescribed the short, intense couplets or triplets that epitomize CrossFit programming. Rarely do trainers really nitpick the mechanics of fundamental movements.I understand how this occurs. It is natural to want to teach people advanced and fancy movements. The urge to quickly move away from the basics and toward advanced movements arises out of the natural desire to entertain your client and impress him with your skills and knowledge. But make no mistake: it is a sucker’s move. Teaching a snatch where there is not yet an overhead squat, teaching an overhead squat where there is not yet an air squat, is a colossal mistake. This rush to advancement increases the chance of injury, delays advancement and progress, and blunts the client’s rate of return on his efforts. In short, it retards his fitness.

If you insist on basics, really insist on them, your clients will immediately recognize that you are a master trainer. They will not be bored; they will be awed. I promise this. They will quickly come to recognize the potency of fundamentals. They will also advance in every measurable way past those not blessed to have a teacher so grounded and committed to basics.

Training will improve, clients will advance faster, and you will appear more experienced and professional and garner more respect, if you simply recommit to the basics.

There is plenty of time within an hour session to warm up, practice a basic movement or skill or pursue a new PR or max lift, discuss and critique the athletes’ efforts, and then pound out a tight little couplet or triplet utilizing these skills or just play. Play is important. Tire flipping, basketball, relay races, tag, Hooverball, and the like are essential to good programming, but they are seasoning—like salt, pepper, and oregano. They are not main courses.

CrossFit trainers have the tools to be the best trainers on earth. I really believe that. But good enough never is, and we want that last tenth of a point, the whole 10.0. We want virtuosity!!

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Kipping Pull-Ups with Jeff Tucker
Just Squat
The ascent of Alex Honnold

Take 12 minutes to work up to a moderately heavy (around 75%) triple on the front squat.
Should be fast and crisp. No failing.

Post loads to comments.
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Performance:

Fitness:

10 Rounds for time of:
5 Deadlifts
5 Push Presses
5 Pull-Ups or Ring Rows

Choose a load that allows you to move unbroken on the Push Press

The 2014 Open is Upon us!
Team CFSBK has 89 members signed up, the 23rd biggest team in the world! Interested? Sign up here.

The 2014 Look Feel Perform Better Challenge is “Over”

The six week 2014 Look, Feel, and Perform Better Challenge is over and we want to hear about your experiences. Please get your

Post Challenge Entry in. The deadline for entries to be considered for awards is Monday. These challenges improve from year to year based largely on learning what worked well for the most amount of people so whether you killed it or withered a bit, please take a few moments to share. Also set your calendar for the wrap up potluck on Saturday where we’ll also speak about how you can make these changes last longer than 6 weeks, and unveil the bonus challenge!

Inside the Affiliate

As we’re sure you’re aware, there’s a massive shortage of videos on the Internet. To rectify this dearth, we’ve created a swell video about fitness over on ITA. More specifically, a video about how we break down group instruction during Olympic lifting segments in Group Classes. Check it out, CFSBKers! We sure love your love.

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Cellar Dwellers!!

Performance: 5/3/1 “3 Week”
70%x3, 80%x3, 90×3+

Loss of a neutral back position will automatically end your rep out.

Fitness: 1×5 Linear Progression
Add 5-10lbs from last week’s exposure.

Post loads to comments.
LBBSQ e2/6
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For Time:
400m Row
40 Double Unders
40 Box Jumpss
40 Toes to Bars

Post time and Rx to comments.

Some of the CFSBK “Crash Beasts” do their final workout at the Harvard Boat house (Coach Nick’s Alma mater). Today they will take on the CRASH B Sprints in Boston. Good luck to all competing!

The 2014 Look Feel Perform Better Challenge is “Over”

The six week 2014 Look, Feel, and Perform Better Challenge is over and we want to hear about your experiences. Please get your Post Challenge Entry in. The deadline for entries to be considered for awards is Monday. These challenges improve from year to year based largely on learning what worked well for the most amount of people so whether you killed it or withered a bit, please take a few moments to share. Also set your calendar for the wrap up potluck on Saturday where we’ll also speak about how you can make these changes last longer than 6 weeks, and unveil the bonus challenge!
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In December 2013, CrossFit offered its first women-only Level 1 Seminar in Dubai. Read “Under Cover” for more details

Fitness:

As Many Rounds As Possible in 5 minutes of:
15 Kettlebell Swings
10 Goblet Squats
5 Push-Ups

Rest 5 minutes and repeat for a total of 3 rounds

Performance:

As Many Rounds As Possible in 5 minutes of:
5 Power Snatch 115/75
5 Overhead Squats 115/75
10 Burpees

Rest 5 minutes and repeat for a total of 3 rounds

Post rounds completed and Rx to comments.

Lots of Squatting happening at CFSBK!

C.R.A.S.H-B’s Tomorrow

Each year in February since 2010, SBK has sent a group to Boston to race at the CRASH–B World Indoor Rowing Competition. This year we’re sending the biggest group yet – 24 people in all – of “CRASH-Beasts.”

The CRASH-Beasts have been training with Coach Nick since late October. Going off a weekly program that Nick provided, they’ve spent the last 16 weeks honing their rowing skills, developing their stamina, improving their mental toughness, and learning how to race. Along the way Nick held three technique clinics and four races at the gym.

SBK is providing a van to transport some of the CRASH-Beasts, and Mare is handling the logistics for the weekend. Stay tuned for their results!

Team CFSBK
Tom A
Michelle B
Brad D
Robert F
Judith G
Colette K
Melissa L
Sarah M
Amanda M
Katie M
Joe Mefford
Amy M
Adele M
Charlie N
Erica N
Robyn O
Ruth P
Charmel R
Josh S
Tushar S
Elisabeth S
Juliana V
Mike W
Sam W

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The Law You Won’t Be Told

Amy M Representing CFSBK in…. New Jersey? No, wait.. India!

Inside the Affiliate

In case you missed it yesterday, there’s a new post over on ITA about our fancy big screen that hangs above the platforms, and about our snazzy Mario Kart 64 tournament last Sunday night. If you’ve enjoyed our events at the gym that revolve around said screen, we’d looove it if you repped the post on social media. Get the word out, CFSBKers! We want to change the world, one affiliate at a time!

Do you like doing stuff?!

Do you like doing stuff with other cool people who enjoy doing stuff?? CFSBK is working hard to accomdoate novel and interesting experiences for all our members, here are some events we’ve got in the pipeline for the next few weeks.

02/15/14 CFSBK Endurance Running Program Info Session
02/22/14 LFPB Challenge Wrap-up Dinner and Awards Ceremony
03/01/14 Snowshoe Hike Daytrip
03/08/14 UFC Fight Night at CFSBK

Performance: 12 minutes to work up to a moderately heavy Mid Hang Clean and Push Jerk

Fitness: 12 minutes to work up to a moderately heavy Hang Power Clean + FSQ + Push Jerk

Get there quick with the goal of no misses.

Post loads to comments.
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2014 LFPB Capacity Test

AMRAP 10 minutes:
5 Kipping Pull-Ups
10 Push-Ups
15 Air Squats

Rest 2 minutes, then:

AMRAP 3 minutes:
Max Calories Rowed

Post rounds completed, calories rowed and Rx to comments.
Compare to 1.2.14

Voodoo Flossing During Active Recovery Class

LFPB Potluck Saturday, Feb 22nd

We’ll be hosting a second Gym potluck on Saturday, February 22nd where we’ll be announcing the winners of the challenge as well as talk about how to transition out of the challenge.  This event is open to the entire community, even folks who didn’t do the challenge.  We’ll also have our Farmers from Herondale and Sol Flower farm there to introducce themselves and answer any questions about the CSAs we host.  If you’d like to come, please RSVP including what you’ll be bringing!

Endurance Program at CFSBK

If you are interested, we will be holding an INFORMATIONAL MEETING this Saturday 2/15 at 1pm where we can give all of the details behind the program.

You can email Michael at michael.olzinski (at) gmail.com with any additional questions.

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One shot, no special effects: Amazing 63 second ad for Canadian Paralympics
Bicycle rush hour in Utrecht, Netherlands
How Genes Affect Athletic Performance: VICE Podcast

Performance: 5/3/1 “3 Week”
70%x3, 80%x3, 90%x3+

Never done a 5/3/1 progression before? Click here for the details

Fitness: 2×10
Linear Progression

Add 5lbs or so from last weeks exposure or start your LP light with adding weight each week in mind, around 80% of your best 3×5 from last cycle is a good place to start.

Post loads to comments.
LBBSQ e2/6
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Fitness:

AMRAP 7 Minutes of:
7 Dumbbell Hang Power Snatches, left arm
7 Dumbbell Hang Power Snatch, right arm
7 Push-Ups

Scale the push-ups to be moderatly challenging for 7 reps. If 7 reps is easy for you then scale up to 14 reps.

Switch hands each rep on the Snatch. Dumbbell touches floor each rep. No bands on the Ring Dips

Post rounds completed and Rx to comments.

Pierre D goes for a heavy single

MEAT CSA Pickup Today!

Interested in learning more about the meat CSA? Jerry Peele, the Herondale farmer, will be in the house at the LBFB Challenge Pot Luck on Saturday, Feb 22.

All We Had Was Heart”

Here is another installment from CFSBK’s Poet Laureate Dr. Mike about his youth football experiences.

We just wanted to play ball after outplaying our welcome
with all the teams our age. They found us. “You guys look pretty good.”
That’s how this childhood version of “Bury My Heart
at Wounded Knee” got started.  They were older, bigger, stronger.
Ready to use us up like water on a hot day.
We were the mice. They were the cats.
Big cats who swiped us with their paws,
and sent us sprawling.  But, we kept getting up again
and again. We could annoy the hell out of them,
nipping at their tails and legs, but never doing any serious damage.
They called us the “little balls” team.
Outweighed. Outgunned. Full of blind courage.
I called the plays, ran, did the punting with two fleet halfbacks,
a sturdy fullback, and some talented receivers. All of us could run.
Broken field running was our specialty. That’s because we knew
how to run away from our older brothers at home.
When the fox is being chased, he knows how
to dart and weave. But … we were still the fox.
The score at the beginning and the end said it all.
First quarter: 7 to 7. Then, the punishment began.
Final score: 7 to 70. They won. They always won.
Our huddle in the 4^th quarter was a study in fear and panic.
Heaving chests and downward stares at the ground
said it all.  No one wanted the ball. It just hurt too much.
Too many knees in the face. Too many pile-ons. No Ref.
This was sandlot, schoolyard rules. So, I’d have to keep
the ball myself. All we had was heart.  Each week we went down
in flames … again. No hope of winning.  Still not sure
why we did it.  But, we came back week after week.
It was the greatest athletic experience of my life.
To learn how to keep going when your tank is on empty. 

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Life is a Game, This is Your Strategy Guide
What happens when you let two bots have a conversation
Phenomenal model to help you visualize Spacetime and Gravity

Dave F channels his inner Donkey Kong Jr for the Mario Kart tournament last Sunday

Female Competitors Needed!

Some of us (Zach H, Steve P, Alan L) are doing Frostbite Competition at CrossFit L.I.C., and we’re looking for some female counterparts. It’s a coed team competition, 2 guys 2 gals; there is as Rx’d and Scaled division. Ideally, we’re looking for some female athletes to participate in the Rx’d division, but would encourage scaled CFSBKers to come out and compete as well.

Details
Date: Sat Feb 22nd
Location: CrossFit L.IC. 13-05 44th Ave, Long Island City, NY 11101
On Facebook

Sign Up Here

It’ll be 3 outdoor wods, with the top teams from each division competing indoors for the 2 finals wods. Please contact z.hodge (AT) live.com if you’re interested!

What was your worst housing/roommate experience?
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Arnold Schwarzenegger’s six rules to success

15 minutes to work up to your heaviest load on the complex:
1 Press
3 Push Press
5 Push Jerk (no split)

Rest as needed between sets. Work out of a rack. Stay on the bar for the entire complex, no re-racking.

Post loads to comments.
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Fitness:

15 Minutes NFRs of:
5-8 Strict Chin-ups (band or partner assist)
10 Dumbbell Push Press, moderate weight
10ea Dumbbell Lunges, moderate weight

15 Minutes NFRs of:
3-5 Ice Cream Makers, on rings or bar
5 Dumbbell Push Press, AHAP
5ea Dumbbell Lunges, AHAP

Control your tempo and positions on the ICM’ers. You can modify this movement by tucking one or both legs while still keeping your midline. 

Post loads and volume to comments.

Elite level Triathlete and CFSBKer, Michael Olzinski

• Save the date! Remember that on Saturday, 2/22 we’ll be hosting our second Community Potluck and LFPB awards ceremony!
• Congratulations to Nick P for wining last night’s Mario Kart 64 Tournament! Also huge thanks to Matt K for helping set it up and running the show! Check out a clip on our instagram page.

Endurance Program at CFSBK

If you are interested, we will be holding an INFORMATIONAL MEETING this Saturday 2/15 at 1pm where we can give all of the details behind the program.

You can email Michael at michael.olzinski (at) gmail.com with any additional questions.

Active Recovery on Inside the Affiliate

Haven’t you always wanted to be an elegant gazelle? A graceful crane? A SUPPLE LEOPARD? That’s what we thought. We love being supple and mobile like sleek leopards at CFSBK—hence our Active Recovery classes. This Monday’s post on ITA is called Running An Active Recovery Class at Your Affiliate. Check it out and spread the mobility love!

Also, check out these awesome testimonials about the program:

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Are CrossFit gym memberships worth it? Project Mayhem
11 reasons why I take my shirt off when I workout Train Heroic