Just a reminder that there are no 7:30 and 8:30pm group classes tonight as well as no Active Recovery. Otherwise we are operating on a normal schedule.

Tomorrow there are no 6am, 7am, 8am or 10am Group classes however we will be hosting a 12pm and a special 1pm class.  The evening schedule will be normal from 4:30pm onwards.

CFSBK OG and Pilates Maven, KH

Pilates at CFSBK Starting January 7th!

Have you ever been told by a coach or PT that you have a weak core?  Are you not sure what “keep your ribcage down” means?  Do you suffer from a tweaky lower back after lifting heavy weights?  Help is on the way!  The Pilates Method can be great “accessory work” for a CrossFitter, not only because it improves flexibility and strengthens the abdominal and back muscles, but mainly because it can help you figure out HOW to use these muscles properly.  Come join Kristin Hoesl (KH) in CFSBK’s first ever weekly Pilates class.  We’ll go over neutral pelvis, engaging the transversus abdominis (say WHAT?), stabilizing the rib cage, and finding good shoulder girdle positioning.  Additionally, although most of the abdominal work in Pilates is done by stabilizing a neutral spine, there’s also some spinal flexion involved, which can feel really good if you’re an avid lifter who spends most of their time in extension (or maybe hyperextension – we’ll go over that too).  So if any of this sounds intriguing to you, come drop in on Tuesday nights at 7:30, starting January 7th.  Mad abs, yo.  And just a quick FYI, KH has been teaching the Pilates Method full time, both group classes and privates, since 2006.  To read more about her training and experience, you can check out her website at www.khpilates.com, or email her at kristin(AT)khpilates.com.

Yoga at CFSBK and More Active Recovery!

In 2014 CFSBK will be also rolling out our new Pilates program detailed above as well as evening Yoga with Whitney H on Thursdays at 6:30PM and Saturdays at 10:00AM (starting January 2nd) as well as a new Thursday 7am Active Recovery with Coach Fox and a second Saturday AR class at 12pm with Coach DO.

Look Feel Perform Better Challenge Sign Up Info and Capacity Test

Getting geared up to sign up for the challenge? We’ve had a few people overlook where all the information (tracker, where to upload pics, resources etc) are hosted on the web page. When you click the fancy widgit on the top right of the screen it will take you to a new page with an expanded navigation menu on the left. There you can see the links to all the resources you’ll need for the challenge, including the new LFPB Forums where you can ask for support/advice from your fellow CFSBKers and Coach Fox. Please check it out!

Below is the 2014 Capacity test. We will be programming it as the WOD on Thursday, January 2nd which means you can do it in class then or on Friday where we offer split programming.  Otherwise you can make it up at OG or in a pinch ask a coach and we’ll try to accomodate you performing the workout during a different class if you can’t come this Thursday or Friday and can’t make it to OG before the 5th.

“Cindy, Row Your Boat”
AMRAP 10 minutes:
5 Pull Ups
10 Push Ups
15 Squats

AMRAP 3 minutes:
Max Calories Rowed

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Have a happy and safe new years, everyone. CFSBK loves you.

Fitness: 3×5 Across
Should be getting a bit heavier but you still get all 15 reps.

Performance: 2×5, 1xMax Reps <10
Add 2.5-5lbs from last week. The lower your reps get on the rep out, the less aggressive of a jump you should take.

Post loads to comments.
Bench Press e4/6
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AMRAP: 2 minutes
Double Unders
Rest 1 minute

AMRAP: 2 minutes
Toes to Bar

Substitute v-ups or sit-ups for toes to bars.

Post reps per movement to comments.

Ben and Linda during Fight Gone Bad 2013

Holiday Schedule at CFSBK

Tuesday the 31st (New Years Eve): No 7:30 or 8:30pm Classes. Otherwise normal schedule
Wednesday the 1st (New Years Day): No 6a,7a,8a or 10a Classes. We’ll still have a noon class PLUS an extra 1pm Group class and then a normal evening schedule.

January CSA Pickup is Wed. Jan. 8!

Due to New Year’s Day falling on the first Wednesday of the month, the January pickup will be on the 8th from 6-8:30. Please remember to bring a bag. Questions? Email Michele at mignyc (at) gmail dot com.

New Post on Inside the Affiliate

Coach DO has a new blog entry on Inside the Affiliate about leveled programming. Thanks again to everyoe who emailed us testimonials. ITA is a free, open source blog for the CrossFit community dedicated to sharing what we’ve learned running an affiliate for six years. If you like it, please share it with your CrossFit friends on Facebook and help spread the word!
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What was your favorite …
Movie you saw
Place you went
Person you met
Thing you started doing

… in 2013?

Fitness:

For Time:
750m Row
25 Burpees
50 Squats
25 Pull-Ups or Jumping Pull Ups
50 Dumbell Thrusters
75 Kettlebell Swings

Post time and Rx to comments.

CFSBK in Playa Del Carmen Mexico!

Look Feel Perform Better Info Session Tonight

Interested in particpating in the LFPB Challenge? Tonight at 5pm Coach Fox will be doing an info session about the challenge, explaining how works, what to expect and answering some questions you might have. All are welcome!

Yoga for Athletes: Schedule Changes!

Fitness: Clean Segment Deadlift + Hang Power Clean + FSQ + Split Jerk

Performance: Clean Segment Deadlift + Hang Squat Clean + Split Jerk
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Front Squat

Fitness:3×3 Across
Add 5lbs from last weeks front squats.

Performance: Work up to a 3RM
Try to beat last week’s numbers by 5-15lbs.

Post loads to comments.

C&J/FSQ e3/6


Kenny on Front Squats

• If you’re coming to the gym for Active Recovery you can go straight upstairs after checking in at the Front Desk. There is also a bathroom and clothing storage up there if you’d like to bring your stuff up or change upstairs.

Sign up for Strength With Coach Jeremy in 2014

Starting the week of January 6th Coach Jeremy will be offering another cycle of his ongoing Strength Intensive series. These cycles meet two or three times per week and are guaranteed to make you stronger! To see the dates, details and sign up options, please click any of the links below.

Strength Intensive-A Cycle-Novice 3 classes per week $300.00 monthly (4 spaces left)

Strength Intensive-B Cycle-Intermediate 3 classes per week $300.00 monthly (5 spaces left)

Strength Intensive-C Cycle-Morning Novice 2 classes per week $200.00 monthly (6 spaces left)

Strength Intensive-D Cycle Continuing Ed 2 classes per week $200.00 monthly (2 spaces left)

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I lost my technique, and now I’m upset
The Prodigal Chain
Start of Days: Cortisol & Stress

Cash outs and barbell warm-ups.

The 2014 Look, Feel, and Perform Better Challenge

The 2014 LFPB Challenge is upon us! It’s a 6 week organized group effort aimed at cleaning up diet, training, and recovery habits. Here’s the quick dealio…

Sign your name on the list in the community area of the gym. Once you complete the following steps we’ll check them off as such and you’ll be in. Please complete all steps by January 5th in order to be eligible for prizes.

1. Buy-in of $30. This must be cash and can be given to Front Desk staff. When you hand in your dinero you’ll pick up a “LFPB Challenge 2014” packet*. This will include a summary of challenge guidelines, sample meals, etc.

   *The packet will be available at and after the meeting on Sunday, 12/29 at 5pm. 

2. Answer a few brief questions and submit your “before” photo according to the guidelines on our new Look, Feel, Perform Better website! These are private will not be published or seen by anyone but the judges without your consent.

3. Track your points earned daily on the LFPB spreadsheet.

4. Perform the Test WOD and record results.

You’ll either follow a Level 1 track or a Level 2 track for the full 6 weeks. More info available on this in the overview here. There’ll also be coach and community support in the LFPBC forums, a new feature we’ve added this year.

If you’ve participated in one of these challenges before, what types of positive adaptations did you achieve? If this is your first time, what do you hope to achieve?
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8 Unlikely Animal Friendships The Onion

Fitness:  Snatch Segment Deadlift (1″ off floor, Knee, Mid Hang) + Mid Hang Power Snatch + OHS
Try to catch the power snatch in a quarter squat, stabalize the load then proceed into the rest of the overhead squat. Only recover the bar after the power snatch if you need to adjust your feet or position. Only go as deep as you can organize properly in the overhead squat.

Performance: Snatch Segment Deadlift (1″ off floor, Knee, Mid Hang) + Mid Hang Snatch
The first part of this complex can develop awarness of balance and tension during the initial pull off the floor. Focus on speed under the bar for the mid hang snatch.
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Back Squat

Fitness: 3×5 Across
Add 5lbs from last week.

Performance: Work up to a 3RM
Try to beat last week’s heavy 3 by 5 to 15 lbs. Avoid failing but use spotters just in case.

Post loads to comments.
Snatch/BSQ e-/6
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10 Rounds NFT of:
10 H2H Kettlebell Swings
10 Hollow Rocks

Although not for time, transition quickly between movements for all 10 rounds.

Behind The Desk: LF DOOM

Here is the next installment in our new series called Behind the Desk, about our beloved and much appreciated Front Desk staff. These CrossFitters take care of the important duties of checking in our members, handling walk-ins, tidying up after classes, and so many other things that it would take forever to list them. They are the glue that holds this gym together!

Full name: Lisa Marie Fernandez 

Where were you born and where did you grow up:  New Orleans!

First album that you loved:  Mariah Carey’s Music Box

What are you up to when you’re not at 597 Degraw Street:  This

“Ask me about that time I…”: got my belly button pierced with a fake i.d. when I was 13… WOOF

Earth is about to implode but aliens on a previously undiscovered planet named Euripides want to preserve one artifact from humans. What would you offer them? A hug.

Favorite shade of blue: Cerulean

Favorite lift:  Low Bar Back Squat… duh!

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Crossing Swords with CrossFit Outside
Coffee: The Greatest Addiction Ever

4 Rounds, each for max reps of:
1:00 Wall Ball Shots 20lb,10’/14lb,9′
1:00 Box Jump 20″
1:00 Row for Calories
1:00 Burpees
1:00 Rest

Post Rx and total reps to comments.

We are only hosting 9 and 10am classes today!

General movement prep at the beginning of Active Recovery Class

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Get off the internet and talk to your friends and family!

From the Vault: Charlotte K planks with a little help from Linus

• There is no 8:30pm group class or Active Recovery tonight. All other classes are on as normally scheduled. Tomorrow we’ll be hosting group classes at 9 and 10am only.
• Don’t forget to RSVP for the Look Feel Perform Better info session this Sunday at 5pm.  We will review the challenge in and field questions about it. The info session is not mandetory for the challenge and information will also be available on the site.
• Thank you to everyone who donated to our Winter Coat Drive! Were able to send out a few large containers of coats to those in need of warmer clothing.

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Top 3 Great Discoveries of 2013 SciShow
All You Can Feel Recreational Drug reactions exposed to film
Top 10 CrossFit Articles of 2013 Breaking Muscle

Fitness: 3×5 Across
Should be getting a bit heavier but you still get all 15 reps.

Performance: 2×5, 1xMax Reps <10
Add 2.5-5lbs from last week. The lower your reps get on the rep out, the less aggressive of a jump you should take.

Post loads to comments.
Bench Press e3/6
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In about 5 attempts/20 Minutes, work up to a best complex of:
5 Power Cleans
5 Thrusters
5 Romanian Deadlifts

Post loads to comments.

The old skull and bones
This flag originally hung in my (DO) dorm room in college. I thought it would cool at my gym and held onto it. It was the original inspiration for all our skull and cross bones iconography. It’s still hanging at the top of the far column at the gym.

Holiday Schedule and Programming Notes

Tuesday the 24th (Christmas Eve): No Active Recovery, no 8:30pm class. Otherwise normal.
Wednesday the 25th (Christmas): Only 9am and 10am Group Classes
Thursday the 26th: Normal Schedule

Tuesday the 31st (New Years Eve): No 7:30 or 8:30pm Classes. Otherwise normal schedule
Wednesday the 1st (New Years Day): No 6a,7a,8a or 10a Classes. We’ll still have a noon class PLUS an extra 1pm Group class and then a normal evening schedule.

Programming Switch
We will be performing Wednesdays Snatches and Squats on Thursday this week to accomodate the holiday.  Christmas day will have a seperate WOD.

Inside The Affiliate: New Article

Coach DO has a new blog entry on Inside The Affiliate. ITA is a free, open source blog for the CrossFit community dedicated to sharing what we’ve learned running an affiliate for six years. If you like it, please share it with your CrossFit friends on Facebook and help spread the word!

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Where will you be this holiday week?

As Many Rounds as Possible in 15 Minutes of:
25 Kettlebell Swings, 53/35
15 Kipping Pull-Ups
10 Push Press, 115/75

Post rounds and Rx to comments.
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5 Rounds NFT of:
Row 1:00
10e Reverse Lunges
15 Plate OH or DB weighted Sit-Ups

Barbell Warm-Ups

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Dan Bailey Does today’s CrossFit.com workout
Ilya Ilin Snatches 420lbs