Search Results for: subway

Back Squat

Fitness
3 x 5 Linear Progression

Add 5-10 lbs to last week.

Performance
3 x 2

Heavier than last week’s 4s.

Post loads to comments.
Exposure 7 of 8
__________________

Partner Workout
With one partner working at a time, complete the following for time:
300 Double-Unders
100 Burpee-Box Jumps 24/20″

Break the reps up however you and your partner desire. Scale the Double-Unders to 3x Singles or 1/2 attempts.

Post time, Rx, and partner to comments.

CFSBK Front Desker Lynsey R. does Farmer Carries with a smile | Photo by Thomas H.

• Schedule Change: Tomorrow’s 11:00am Active Recovery class with Coach Fox is cancelled.

August Meat CSA Date Change

Herondale meat CSA customers: please note that the farm has informed us that August’s delivery will be delayed by one week. Instead of Wednesday 8/3, delivery will be Wednesday 8/10. The time remains 6-8:30 pm.

If this is a hardship for you, contact Michele at Mignyc [at] gmail [dot] com immediately to make an alternate plan.

Today: CFSBK at the CrossFit 718 Beat the Street Throwdown

__________________
Yesterday’s Whiteboard: Rest Day
A Data Scientist Discovered the Most Metal Word in the English Language NY Mag
Sohrab Moradi Snatches 190kg, Two Kilos Above World Record BarBend

Snatch Complex

Fitness
Snatch Pull + Snatch:
5 x 1

Warm up to a medium-heavy load and perform 5 reps of the complex at that weight. No press outs, no misses.

Performance
Snatch Pull + Snatch:
Perform singles of the complex at: 70%, 75%, 80%, 85%, 90%, 80%, 85%, 90% (of best snatch)

Go up to 90% if it’s feeling good, and if you feel great, then move up. If you’re not feeling great today, then go back to 80% and work back up from there.

Post loads to comments.
Exposure 7 of 8

__________________

For Time:
40 Russian Kettlebell Swings 24/16kg
550m Run
30 Russian Kettlebell Swings
400m Run
20 Russian Kettlebell Swings
270m Run

Post time and Rx to comments.

Barbara K. and Jennifer L. work on their kip swings together at Anti-Gravity class

Sheep Station Closing!

Local business and longtime supporter of CFSBK Sheep Station is sadly closing their doors after a decade of service in the area. Owner Jason C. and his wife Meredith S. are both gym members and have graciously provided beer and support for many of our community events. We are truly sad to see them go but look forward to their new ventures.

Sheep Station closes tomorrow, so they’re having a farewell party tonight. Happy hour all night or all you can drink for $40 from 7-11pm. Sheep Station is located just around the corner from the gym on 4th Avenue and Douglass. Hope to see some of you guys there!

This Saturday: CFSBK at the CrossFit 718 Beat the Street Throwdown

Let’s End This Debate: Does Lifting Weights Make Women “Bulky”? BarBend

Snatch

Halting Snatch Deadlift (to the Mid-Hang) + Mid-Hang Snatch:
1-1-1-1-1

Start light and spend 15 minutes working up to a heavy load on the complex. Pause for a 3 count at the Mid-Hang and then move directly into the Snatch. If you’re newer to the lifts, then you can complete the Deadlift and reset to the Mid-Hang for the Snatch.

Post loads to comments.
Exposure 5 of 8

__________________

3 Rounds for Time:
400m Run
30 Squats
20 Toes-to-Bars

Sub Hanging Leg or Knee Raises for Toes-to-Bars as needed.

Post time and Rx to comments.

Coach Noah gives David G. some tips. Bon voyage, Noah! You will be missed!

A Fond Farewell from Coach Noah 

By Noah Abbott

This Sunday will be my last class as a coach at CrossFit South Brooklyn before I head to LA for the CrossFit Games, where I will be helping with some media projects being put together by Beyond The Whiteboard. (A good bit of this content is for subscribers, so if you want to check it out sign up!  It’s also the best WOD tracking service out there AND is CFSBKer owned and operated.) I’ll be back in NY briefly near the end of the month before moving to Austin, but imagine I will be quite busy packing, nervous eating, and crying.

It’s been about 6 years since I started as a member at CFSBK. I joined after finding CrossFit during a government deployment to Phoenix, and in the spring of 2010 joined the gym as a newb CrossFitter with decent aerobic capacity, little strength or technique, and questionable fashion sense. At some point David realized it was hopeless to try to keep me from talking all the time, and he decided to direct my enthusiasm towards talking specifically (most of the time) about CrossFit. I started training as a coach alongside Jess Fox that summer, and despite a penchant for coming to coaching training after a too-late night, I quickly realized how much I loved the gym and my new place in it as a coach.

I was working for the government full-time back then. I had worked hard to get the job because I wanted to help people, to make them safer in a scary world, and to pay back into my larger community for an upbringing that was undeniably privileged. I had also watched Point Break a lot, the importance of which should not go unnoted. Over time I began to realize that my government job would never involve infiltrating a gang of surfer/skydiver/bank robbers, and often left me feeling like I wasn’t helping anyone and only perpetuating cycles of misunderstanding and questionable decision making.

I was incredibly fortunate to stumble bass-ackwards into a part-time job that turned into a career that will now turn into a business venture, that all along has delivered what I thought I wanted from my government job. As the lens I see the world has matured, I’ve realized that every day as a coach I get to make people safer, stronger, and more resilient from things much more likely to harm them than abstract spectre of terrorism, such as chronic disease, decrepitude, and injury. I get to see the results of my work every day when people learn new skills, set PRs, get off their meds, rehabilitate, and recover. Further, I’ve spent six years giving to and being nourished by a vibrant, compelling, diverse, and loving community, a relationship more powerful than I could ever have dreamed.

Our community has a few big pieces that I’d like to acknowledge. First, I will forever be indebted to El Capitan David Osorio who saw something in a subpar CrossFitter with a big mouth. I imagine I will always be playing catch-up trying to emulate his ability to be genuine, careful with words and action, creative, visionary, and generally the glue that holds the ship together. He and Christian Michael Thomas Fox (and Shane Williams) were instrumental in teaching me the craft of coaching, which in many ways for me has been a lesson about life. They taught me to think before I speak and to strive for an economy of language (I know, I’m still working on it.) They taught me that your attention and care must stretch to every corner of the room and that nobody deserves to live outside the walls of your compassion. They taught me that in an hour you can warm up, learn about your neighbors, lift heavy things, do things you never dreamed you could, and laugh all the while. Thanks David and Chris for teaching me, and continuing to teach me.

One of the reasons I’m convinced this is the best job in the world is that your colleagues quickly become your best friends. In rough order of vintage, David, Chris, Shane, Jeremy, Margie, Laurel, Nick, Jess, McDowell, Melissa, Josh, Arturo, Whitney, Katie, and JB have all been sources of inspiration, camaraderie, levity, honesty, and patience. I’ve been so lucky to learn alongside them, to hang with them after we roll the gate down, and doubly lucky that they only occasionally eye-roll me when I dance, make hackneyed literary allusions, or sandbag a workout. I hope I can take a little bit of each of their skills, eccentricities, and passion with me and share them with a new crop of people.

Those new people will have to work insanely hard to compete with the members that I’ve had the distinct pleasure of coaching and befriending at CFSBK. Living in a city that is often celebrated for overworking its inhabitants, siphoning their precious time as they wait for the subway, emptying their wallets, and slowly turning them into the type of people that curse at slow walking tourists, the people at CFSBK are a daily refutation that New York City eats its young. Every day you guys whittle time from your already packed schedule, make the trip from near and far, and commit yourself to an experiment about what a culture of people committed to personal enrichment can look like. You do things that are inherently frightening, challenging to normative ideals of beauty, gender, health, and lifestyle, and are simply put, badass. You do it with a smile, with grace, with determination, with white-hot intensity, and its damned inspiring. You pay me to tell you how to better do things that are uncomfortable and often frustrating, and you thank me for it when you peel yourself off the floor. More than anything, I want to thank you, the members of CFSBK- you make my job easy, because coaching is about caring, and you guys are all incredibly easy to care deeply about.

If you think you’ve gotten rid of me, please think again. This is simply a fare-thee-well for now, and I fully expect to spend lots of time in NYC going forward. If any of you come to Austin and don’t drop in and say hi I will curse your names, build a simulacrum in your likeness, and make your voodoo effigy do thrusters until your arms and legs fall off.

My last class at CFSBK will be Anti-Gravity, this Sunday at 2:00pm. Afterwards I will be heading to Pig Beach on Union Street to eat, drink, and of course of course of course talk loudly and laugh loudly-er. I hope every single one of you joins me.

__________________
Yesterday’s Whiteboard: Front Squat | NFT Work
Who Invented the Internet? Kurzgetagt
Anna Tunnicliffe: From Olympic Gold Medalist to the CrossFit Games Fitness HQ

CFSBK has seen accomplishments galore lately! Let’s see… Grace D. hit a 100kg Back Squat. Kayleigh Cleaned 158lbs and Snatched 110lbs. Coach Jess did “Grace” in 237. Matt C. Snatched 85kg. Tom S. Cleaned 175lbs. Keep up the great work, all!

This Week at CFSBK in Review

1. Weekend schedule changes: Tomorrow’s 10:00am Yoga for Athletes is ON with guest instructor Sasha S. All CrossFit Kids programming is cancelled from today through Monday for 4th of July weekend. 

2. On Monday, July 4th, we’ll offer Open Gym hours from 8:00am to 12:00pm.

3. SAVE THE DATE: On July 9th CFSBK will be hosting an OUTWOD workout for every class as part of a national benefit for victims of the Orlando shooting. CrossFit gyms from New York, Miami, Chicago, Detroit, LA, and Tennessee will be participating in this special OUTWOD event. Class will be “free” to any CrossFitter but we’ll ask all participants throughout the day to donate a drop in membership’s worth to the Orlando Victims Fund. Go here to register and make your donation.

4. We learned more about Malachy M. in our latest installment of Better Know a Member.

5. We bid a fond farewell to Yoshi and Josi Stone and Rich and Meghan Armstrong. Good luck, guys. Visit us soon!

6. In a new blog feature, we took a closer look at the “knees out” (!) cue. Let us know what other cues you’d like to see featured.

7. The Subway Series is fast approaching, and registration is still open! A series of local competitions is just a subway ride away. That’s why they call it the Subway Series. 

____________________
Yesterday’s Whiteboard: Snatch | Wall Balls, Power Cleans, Push-Ups
Zone vs. Macros: Accounting for Fat in Protein CrossFit Journal
The Beginning of Everything Kurzgesagt

Snatch

Performance
Hang Snatch:
2-2-2-2-2

Work up to a heavy double Mid-Hang Snatch

Fitness
Hang Snatch + 2 Overhead Squats:
5x (1+2)

Take a few jumps to warm up to a medium-heavy load on the complex and perform 5 reps there. Prioritize perfect positions over a heavier load.

Post loads to comments.
Exposure 3 of 8

____________________

AMRAP 15 Minutes:
15 Wall Balls 20/10, 14/9
9 Power Cleans 135/95
6 Ring Muscle-Ups

The Power Cleans should be on the light side for you and ideally done unbroken touch-and-go. Scale volume on Muscle-Ups so as to be able to move through them in a few short sets if not unbroken, or use today’s WOD as an opportunity to work on them. Sub for them is either Jumping Muscle-Ups on the low rings or 15 Push-Ups.

Post rounds, reps, and Rx to comments.

It’s summer, and Jay-Star is feeling the heat | Photo by Thomas H.

• SCHEDULE UPDATE: This Saturday’s 10:00am Yoga for Athletes class is ON with guest coach Sasha S. All CrossFit Kids programming is cancelled from 7/1 through 7/4 for 4th of July weekend.

REGISTER NOW FOR THE 2016 SUBWAY SERIES!

Another year has gone by, and it’s time once again for an NYC affiliate throwdown: the sixth annual Subway Series! All NYC affiliates are invited to participate—the affiliate with the best overall score at the end of four events wins the Subway Series Trophy and bragging rights for a whole year!

Event Schedule
Sunday, August 7th: CrossFit Virtuosity
Sunday, August 14th: CrossFit Gantry
Sunday, August 21st: CFSBK
Sunday, August 28th: CrossFit Queens

Scoring
Scoring will work “Open-style”: top 3 male and top 3 female athletes from each affiliate will score based on their place finish in each event. Athletes may score in any event regardless of attendance at other events. 

The ultimate series winner will be the affiliate with the least points after all 4 events have been completed. In the event of a tie, a 5th tie-breaking event will be held. 

As last year, an Rx division and Scaled division trophy will be awarded. 

Registration
All athletes MUST register for each individual event in advance via the Subway Series website in order to participate. Each event will be capped at 100 total participants, so we strongly advise you to register ASAP. These events sell out quickly. 

REGISTER HERE!

____________________
Yesterday’s Whiteboard: Front Squat | DB/KB Carries, Burpees
Improving Your Jump for the Snatch and Clean Catalyst Athletics
How Not To Be Disappointed With Your Friends Art of Manliness

Clean and Jerk

Fitness
Every 90 seconds for 10 reps (15min):
Clean Deadlift + Mid Hang Power Clean + Front Squat + Power Jerk

Performance
Every 90 seconds for 10 reps (15min):
Mid-Hang Clean and Power Jerk

These should feel light and crisp today. No slow elbows or press outs.

Post loads to comments.
Exposure 1 of 8

__________________

Partner WOD
Partners alternate full rounds to complete 10 total rounds for time (5ea) of:
250/200m Row
10 Box Jumps 24/20
15 Russian Kettlebell Swings 24/16kg

One partner working at a time. GO HARD ON EACH ROUND.

Post time, Rx, and partner to comments. 

Okay, Alex, now give me fierce! Fierce!

REGISTER NOW FOR THE 2016 SUBWAY SERIES!

Another year has gone by, and it’s time once again for an NYC affiliate throwdown: the sixth annual Subway Series! All NYC affiliates are invited to participate—the affiliate with the best overall score at the end of four events wins the Subway Series Trophy and bragging rights for a whole year!

Event Schedule
Sunday, August 7th: CrossFit Virtuosity
Sunday, August 14th: CrossFit Gantry
Sunday, August 21st: CFSBK
Sunday, August 28th: CrossFit Queens

Scoring
Scoring will work “Open-style”: top 3 male and top 3 female athletes from each affiliate will score based on their place finish in each event. Athletes may score in any event regardless of attendance at other events. 

The ultimate series winner will be the affiliate with the least points after all 4 events have been completed. In the event of a tie, a 5th tie-breaking event will be held. 

As last year, an Rx division and Scaled division trophy will be awarded. 

Registration
All athletes MUST register for each individual event in advance via the Subway Series website in order to participate. Each event will be capped at 100 total participants, so we strongly advise you to register ASAP. These events sell out quickly. 

REGISTER HERE!

________________
Yesterday’s Whiteboard: Back Squat | NFT Work

Fatima A. sets up for a 1RM Deadlift

This Week at CFSBK in Review

1. Allie C. is CFSBK’s June Athlete of the Month. Congrats, Allie!

2. Our second season with Big City Fish Share begins tomorrow with the first fish delivery of the season! Fish CSA members: pick up your fresh, wild-caught fish between 10AM-12 noonSHARP at the gym; just look for Michele and she’ll check your name off the list.

3. CrossFit Virtuosity’s 2016 Prom is tomorrow night! Go here for all the details, and start coordinating your ’80s outfits.

4. Want to prep for the Subway Series and sign up for your next competition? Look no further than CrossFit 718’s Brooklyn’s Fittest: Beat the Streets fundraiser. It’s for a great cause!

5. Coach David wrote about his work as Competition Director for the CrossFit Games East Regional. It’s a fascinating insight into all the work that goes into running a large competition. Must read!

6. Vella S. is looking for a roommate. Check out her CFSBK Classifieds listing here!

__________________
Forged: Making a Rogue Barbell Rogue Fitness
Gymnastics Strength Illustrated: Tim Ferriss & Christopher Sommer Modern Frontier

Jill C. and Rytas S. racing toward some hamburgers and beers at the finish line of “Murph” | Photo by Thomas H.

This Week at CFSBK in Review

1. Thomas H. took lots of awesome pictures from Monday’s Memorial Day “Murph” event. Check them out here!

2. We’re still looking for suggestions for Movie Night on June 24th! Let us know what you’d like to see in the comments section of the event page.

3. Beloved Coaches Melissa and Katie just became DOCTORS of Physical Therapy. This is a big deal! They want to celebrate by working out (of course) and then having a BBQ with all of you (of course). Come to their DPT Graduation Celebration WOD and BBQ on Saturday, June 18th at 2pm. We’ll do a fun relay-style team WOD and then fire up the ole grill. Please bring your own beer and a tasty dish to share.

4. Sign-ups for our seasonal fish CSA with Big City Fish Share are open until June 11th. Act fast to secure your summer supply of delicious fish!

5. Spots are still open in the 2016 Subway Series competition! Register here! 

________________
Yesterday’s Whiteboard: Clean and Jerk | Run, Shoulder-to-Overhead, Burpees
Post-Workout Nutrition: What, When, and How Much? CrossFit NYC
15 “Fran” Variations to Try Fitness HQ

Clean and Jerk

1-1-1-1-1

Take 5 attempts to establish a new 1RM. You’re allowed 3 misses total, so plan your attempts accordingly. End today’s session on a good lift. Press-outs are misses. If you’re newer to the lifts you can go heavy on the Fitness complex from this cycle (Clean Deadlift + Hang Clean + Jerk or Push Press).

Post loads to comments.
Exposure 8 of 8

__________________

For Time:
400m Run
then..
21-15-9
Shoulder-to-Overhead 95/65
Burpees
then…
400m Run 

The Shoulder-to-Overhead can be completed any way you wish. Push Jerks are probably the most efficient way. These should be on the light side and done unbroken on the fast end.

Coach David cools off after “Murph” | Photo by Thomas H.

• We’re still looking for suggestions for Movie Night on June 24th. Let us know what you’d like to see in the comments section of the event page.

REGISTER NOW FOR THE 2016 SUBWAY SERIES!

Another year has gone by, and it’s time once again for an NYC affiliate throwdown: the sixth annual Subway Series! All NYC affiliates are invited to participate—the affiliate with the best overall score at the end of four events wins the Subway Series Trophy and bragging rights for a whole year!

Event Schedule
Sunday, August 7th: CrossFit Virtuosity
Sunday, August 14th: CrossFit Gantry
Sunday, August 21st: CFSBK
Sunday, August 28th: CrossFit Queens

Scoring
Scoring will work “Open-style”: top 3 male and top 3 female athletes from each affiliate will score based on their place finish in each event. Athletes may score in any event regardless of attendance at other events. 

The ultimate series winner will be the affiliate with the least points after all 4 events have been completed. In the event of a tie, a 5th tie-breaking event will be held. 

As last year, an Rx division and Scaled division trophy will be awarded. 

Registration
All athletes MUST register for each individual event in advance via the Subway Series website in order to participate. Each event will be capped at 100 total participants, so we strongly advise you to register ASAP. These events sell out quickly. 

REGISTER HERE!

________________
Yesterday’s Whiteboard: Squat / Deadlift | Kettlebell Swings, Sit-Ups
A Punch in the Heart BuzzFeed
Smashed Cameras Eric J. Hessler

In case you missed it: Coach David recently appeared on Mark Rippetoe’s Starting Strength podcast. Rippetoe calls us “the best gym in NYC,” and who are we to argue?

This Week at CFSBK in Review

1. Coach David was also interviewed for a CrossFit Journal article about community building and had lots of interesting stuff to say. Check it out here!

2. Registration for the Subway Series started last week. These events sell out quickly, so sign up now!

3. Sign-ups for Murph Day, one of our biggest community events of the year, opened last week as well. It’s a tough workout, but there will be plenty of scaling options and you’ll be supporting a great cause!

4. Have you signed up for our CSA with Common Hands Farm yet? Today is the last day to sign up and secure your summer/fall veggie supply.

5. But wait, that’s not all! You can also sign up for our seasonal fish CSA with Big City Fish Share!

6. Chris M. recently started a health and nutrition podcast called The Daily Lipid that’s sure to be of interest to CFSBKers. Notes from each show can be found on his blog.

_____________________
Yesterday’s Whiteboard: Power Clean | Power Cleans, Push-Ups
Gut Science FiveThirtyEight
Before Emoji, There Was The Print Shop The Atlantic