Search Results for: subway

Push Press

3-3-3-3-3

After a few warm up sets, work up a heavy but perfect set of 3 Push Presses with the goal of zero missed reps. Focus on a strong rack position, a smooth balanced dip, and an aggressive drive and finish.

Post loads to comments.
Exposure 1 of 8

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5 Rounds for Quality:
50 Unbroken Double-Unders
25 Hollow Rocks
5 Weighted Pull-Ups

The Doubles are meant to be unbroken. If you can’t perform 50 unbroken, then scale to about 2 minutes of practice. For the Pull-Ups, add weight as able or scale to bands. Rest as needed between movements and between rounds.

Post work to comments.

Coach David, Daniel R., Coach Fox, and Andre L. representing CFSBK at Sunday’s Subway Series event at CrossFit Queens. Thanks for making us proud, guys!

Steal This Fundraising Email for Fight Gone Bad!

There are just 9 days left until Fight Gone Bad 2018, but there’s still time to email your friends and family. Rip off a version of this one below, and select, replace, or delete adjectives as you see fit. One of our members used this email a few years ago (with almost all of the adjectives) and quickly raised over $500. Jump on it!

Dear/Salutations/Greetings/Hola/Aloha/Beloved [insert name],

As you probably know, I’m really into CrossFit. It’s helped me/I love it because _______. Every year at my gym, CrossFit South Brooklyn, we have an event called Fight Gone Bad, where we do this crazy/hard/weird/incredible/soul-crushing/soul-enhancing workout (which you can see here).

What makes the event even more cool/inspiring/sweet/meaningful is that it’s not just a competition for highest reps, but also a competition to raise money for a local organization called Brooklyn Community Foundation. BCF supports a variety of artistic, agricultural, environmental, social, and educational programs in Brooklyn, helping people of all ages. 

So, why am I telling you all of this? Because I need your help! [Insert any crazy story or incentives for hitting certain fundraising markers, i.e., If you donate $XX, I will do X, Y, and/or Z.] Donate here [insert link to your page]! 

I will be sure to let you know how the event goes, and probably send along a sweaty/hot/sexy/revolting photo of myself post-workout.

Sincerely/With love/Gratefully/Be well/Shalom,
[Your name]

AND REMEMBER TO SAY THANK YOU WHEN PEOPLE DONATE! It’s what our moms taught us to do.

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Yesterday’s Results Board: Back Squat / Front Squat | Deadlifts, Muscle-Ups
The Silver Haired Warriors Club: Fitness for Seniors Breaking Muscle
Does CBD Coffee Really Do Anything? NY Mag

Today is a scheduled rest/recovery day, but don’t worry! We are open and running on a normal class schedule, but you’ll have the option of doing either yesterday or tomorrow’s programming (which can be found in the comments section of today and every Rest Day’s post). We recently explained why we program Rest Days twice a week and how you can get the most out of them.

Huge congrats to Pierre D. and Coach Ro, who are currently ranked 5th worldwide and 1st in the Northeast Division in the 40-44 age division of the CrossFit Team Series.  Let’s show them some CFSBK love in the comments! 

1. Fight Gone bad is just a couple of weeks away! So far we’ve raised over $1,200 for Brooklyn Community Foundation, but there’s still lots more work to be done! On Wednesday, we posted a guide to getting started, and yesterday we posted some fundraising tips. Giddy up!

2. Get out of pain, stay out of pain, strengthen your weaknesses, and improve mobility and movement patterns, all while getting stronger! An evening edition of Coach Keith’s popular Active Life Strength class starts October 15th, and registration opened last week. Check out Tuesday’s post for details!

3. Kristin Hoesl (aka KH, aka Cage) has teamed up with her longtime colleague Michele Rinaldi to open The Pilates Local, a beautiful, intimate Pilates studio in the heart of Union Square! The Pilates Local is offering a 10% discount off of all group classes to CFSBK members. To check out our schedule, or book and buy classes, visit www.thepilateslocal.com, and enter the code “CFSBK10” at checkout.

4. This Sunday, October 7th at 7pm, CFSBKers Jenna Jerman and Maria Heinegg host “My Body, My Jokes,” a bi-monthly stand up comedy show on the bodily experience. This month’s theme: periods! Come share some laughs with them at Caveat on the LES.

5. Are you competing in this Sunday’s Subway Series event at CrossFit Queens? Let us know in the comments so we can shout you out!

6. This Sunday’s 12pm Pilates class with Karina is cancelled. 

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Yesterday’s Results Board: Run, Push Presses, Front Squats
Why Women Can Handle More Training Volume Than Men BarBend
What Sports Reveal About Society JSTOR Daily

Clean and Jerk

1RM TEST

Warm up (sample warm up progression below, notice the sets at lower weights) and test your 1RM. If you’re feeling good, then try to set a new personal best. If not then warm up and try to make a few singles at or above 85% of your previous 1RM. If you’re newer to the lift, or just want to break it down a bit, perform the complex of: Clean Deadlift + Hang Power Clean + Jerk (or Push Press).

Sample Warm Ups (previous 1RM 133): 53 x 3 x 2, 73 x 2 x 2, 93 x 1 x 2, 103 x 1, 113×1 (85%). If you’re feeling good then… 123, 130, 135, more?

Press outs are missed lifts, as is any part of the body other then the feet touching the floor.

Post loads to comments.
Exposure 8 of 8

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For Time:
21-15-9
Burpees
Toes-to-Bars

Set a fast pace and try to hang on. Scale Toes-to-Bars to Hanging Leg or Knee Raises as needed.

Post time and Rx to comments.

Next Sunday: The Subway Series Stops at CrossFit Queens

Another year has gone by, and it’s time once again for an NYC affiliate throw down: the 8th annual NYC 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.

This year the 3rd event takes place at CrossFit Queens on October 7th. The Subway Series uses a team format (M/M and F/F), and there are both Scaled and Rx’d divisions, so we hope as many CFSBKers as possible will sign up.

Grab a partner and register here!

NEW CROSSFIT KIDS SCHEDULE

To better serve the littlest, cutest members of our community, we’ve made some adjustments to our Sunday CrossFit Kids schedule. Starting today, the new class times will be as follows:

8am – 9am: CrossFit Preschool (3 – 4)
9am – 10am: CrossFit Kids (5 – 7)
10am – 11am: CrossFit Kids (5 – 7)

All classes will take place in the Annex at 597.

Now that schools are back in session, our Kids programs are becoming more popular, so it’s really important that you register your child ahead of time. Our Preschool class is capped at 10, and our Kids classes are capped at 8. Please RSVP in advance via the member connect site.

Press

1RM Test

Warm up and test a 1RM. If you’re feeling good, then try to set a new personal best. The bar may only move upward once the lift begins, and any movement of the knees or feet disqualifies the lift.

Sample Warm Ups and Attempts:

Lifter 1 
Warm Ups: 45 x 5, 75 x 3, 85 x 1, 95 x 1
Attempts: 105 – 110 – 115 – 117.5

Lifter 2
Warm Ups: 22 x 5, 27 x 3, 32 x 1, 35 x 1
Attempts: 38 – 40 – 42 – 44

Deadlift

1RM Test

Get warm, brace yourself, and go heavy. Warm up and test a 1RM on either a Sumo or conventional Deadlift. If you’re feeling good, then try to set a new personal best. Hitching or riding the bar up the thighs disqualifies the lift, as does moving the feet.

Sample Warm Ups and Attempts:

Lifter 1
Warm Ups: 135 x 5, 185 x 5, 225 x 3 275 x 1, 315 x 1
Attempts: 345 – 360 – 370 – 375

Lifter 2
Warm Ups: 95 x 5, 115 x 3, 125 x 1-2, 135 x 1
Attempts: 150 – 160 – 170 – 177.5

Note: The samples above are only meant as a guide. The main goal is to get properly warm but not fatigued for your opener. Notice that as the warm up weights go up, the reps go down.

Post loads to comments.
Exposure 8 0f 8

You can be a superhero… if you sign up for Fight Gone Bad! In case you missed it, we’ve extended the registration deadline until this Friday, September 28th. We currently have 99 CFSBKers signed on to take part. Help us get to 110 by the end of the day by signing up here! 

Fundraising 101: Flex Your Fundraising Muscles

Are you fundraising for Fight Gone Bad or something else exciting in your life? Looking for more ways to support your favorite local nonprofit? Considering starting up a project for social good? Let’s talk about how to find those dollars! Join CFSBK members Jen B. and Kate T., your resident nonprofit and philanthropic whiz kids, on Monday, October 1st at 8:00pm to learn some fundraising basics and get an introduction to some of the resources out there that can help you make a difference. In this 1.5hr workshop we’ll cover:

1. How to research foundation funders
2. Protips for fundraising from individuals
3. Our favorite things to do—and biggest mistakes to avoid—when you start fundraising
4. Supporting nonprofits through funds and beyond

Jen and Kate are both directors at Foundation Center, which is a goldmine for anyone in the nonprofit sector to learn and network.

If you have any questions regarding the event, feel free to contact Kate (katetkacik [at] gmail.com) or Jen (jen.bokoff [at] gmail.com).

News and Notes

• Missing something? Maybe a water bottle, lifters, or some knee sleeves? It might be in our most recent lost and found dump! Be sure to claim your stuff before we donate it to CHIPs in a couple of weeks.
• The 3rd event of the 2018 Subway Series goes down on Sunday, October 7th at CrossFit Queens. Grab a partner and sign up!

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Eddie Hall Deadlifts 500kg YouTube
Eddie Hall Axle Presses 200kg YouTube

Front Squat / Jerk Complex

3 Front Squats + 1 Split Jerk

The time that you’ll be under the bar and maintaining tension for this complex will limit the load. Build to a point that feels heavy but allows for perfect execution.

Post loads to comments.
Exposure 7 of 8

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AMRAP 7 Minutes:
Burpees!

Post reps to comments.

Tom and Mike enjoying a nice relaxing row at this year’s Subway Series at CFSBK. The 3rd event of the 2018 Subway Series goes down on Sunday, October 7th at CrossFit Queens. Grab a partner and sign up! | Photo by Robert C. 

Today’s Schedule

We’ll be running on a modified schedule today as we host the BirthFit seminar. Here’s what’s happening:

• All CrossFit Kids classes, 11am Active Recovery, and 12pm Pilates are cancelled. 
• Tonight’s Open Gym will meet only in 608 Degraw. 

New CrossFit Kids Schedule

Back Squat

Fitness
3×5 LP

Heavier than last week.

Performance
65% x 5 x 3 (@22X2)

Deload week.

Post loads to comments.
Exposure 7 of 8

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4-5 Rounds Not for Time:
100′ Sled Push, AHAP
4-8 Strict Pull-Ups
90-120s Bike/Row/Jog

The sled push is down and back in either gym. The load should be heavy for you but should never stop moving (except for the turnaround). Add assistance/weight to the Pull-Ups as needed/able. Take the bike/row/jog at an easy pace.

Post work to comments.

Today marks CFSBK’s 11th anniversary. Happy birthday to us! In today’s video, Captain Osorio takes us back to the spot where it all began, which now looks very different. You can still see the “SNAFU” post that David refers to here

Brazilian Jiu Jitsu at CFSBK: Register Now!

Brazilian jiu jitsu (BJJ) is a full-contact grappling style that prioritizes strategy over brute force. Literally translating to the “soft” or “pliable” (jiu) “style” (jitsu), it is often thought of as the chess of martial arts. BJJ is, at its core, a self-defense system that employs positional advantages, joint locks, and chokes to defend against an opponent or attacker in an assertive and elegant manner. You needn’t be stronger than your opponent to subdue them, which makes BJJ one of the most practical and effective martial arts for all ages and sizes. There is no striking in Brazilian jiu-jitsu. This is a submission grappling art based on efficiency of movement, leverage, and timing.

The Level 1 Cycle is your jiu-jitsu starter pack. The course is geared towards anyone intrigued by BJJ but unsure where to begin, anyone who wants to become better acquainted with dynamic movement on the ground, and anyone who could use a review to jump back into it.

In Level 2, we will build on concepts and vocabulary of movement from the various positions with a larger portion of class-time dedicated to progressive resistance drilling, positional sparring, and straight sparring. If you have grappling experience from the past, you are welcome to jump into the Level 2 course!

These are both 4 week courses with 1 class per week.

Days & Times

Level 1 (November 11th – December 2nd): Sundays, 1:30pm – 3:00pm
Level 2 (September 30th –  October 21st): Sundays, 3:00pm – 4:30pm

Pricing

$100 (1 class per week)

About the Coach

Callie Brennan is a brown belt in Brazilian jiu-jitsu under Team Fabio Clemente. Callie has been training and competing for the past 7 years. She began teaching beginner and intermediate students under the guidance of Pan American champion Babs Olusanmokun and multiple time World and Pan American champion Dominyka Obelenyte. Callie has competed locally and internationally winning gold at American Nationals as a white belt, the Montreal IBJJF Open at blue belt, and New York IBJJF Open at purple belt in her weight. She also medaled in the Abu Dhabi Pro Trials at blue belt.

Callie recently founded Rag Doll Camps with her training partner and coach, Dominyka Obelenyte, with a mission to close the gender gap in the sport. She also teaches privately. Callie initially began CrossFit to supplement her jiu-jitsu practice, and she is looking forward to sharing it with the CFSBK community!

Feel free to contact Callie directly with any questions!

REGISTER HERE!

News and Notes

• We’ll be running on a modified schedule this weekend as we host the Birthfit Coach Seminar. All CrossFit group classes will run on our regular schedule, but there are a few cancellations. Check out the Schedule page to find out what’s happening.
• Just 3 days left to sign up for Fight Gone Bad 2018, a day full of fun costumes, badass athletic feats, and fundraising for a great cause. You don’t want to miss out, do you? Go HERE to register!
• The 2nd event of the 2018 Subway Series takes place at CrossFit Virtuosity this Sunday, September 23rd. There are still 7 spots up for grabs. Grab a partner and sign up here!

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Yesterday’s Results Board: Rest Day
Why You Feel Nauseous on the Air Bike OPEX
Is Breakfast Cereal Any Good for You? Gizmodo

Clean Complex

Every 2 Minutes for 16 Minutes (8 sets):
3 Position Hang Clean (Hip + Knee + Low [1″] Hang Clean)

Pause for a 2 count at each Hang position before the Clean. Focus on staying balanced and finishing your pulls vertically by extending the knees and shrugging the shoulders. The time that you’ll be hanging onto the bar and maintaining tension for this complex will limit the load. Build to a point that feels heavy but allows for perfect execution.

Post loads to comments.
Exposure 6 of 8

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AMRAP 20 Minutes:
20/15 Calorie Row
20 Box Jumps 24/20″
20 Alternating Dumbbell Snatches 50/35

Aim to keep moving on this at a. moderate pace, never nearing redline. The Box Jumps should all be step downs, and the Dumbbell Snatches should be smooth and steady. When finished, you should feel like you could keep going for another 20 minutes.

Post rounds, reps, and Rx to comments.

Today’s 12pm Pilates class is cancelled, but Karina was kind enough to give us this 20-minute mat workout you can do on your own. Enjoy! 

Next Sunday: The Subway Series at CrossFit Viruosity

Another year has gone by, and it’s time once again for an NYC affiliate throw down: the 8th annual NYC Subway Series! All NYC affiliates are invited to participate—the affiliate with the best overall score at the end of 4 events wins the Subway Series Trophy and bragging rights for a whole year.

This year the 2nd event takes place at CrossFit Virtuosity on September 23rd. The Subway Series uses a team format (M/M and F/F), and there are both Scaled and Rx’d divisions, so we hope as many CFSBKers as possible will sign up.

Go here to register!

News and Notes

• Tomorrow night’s 7pm Next Level Weightlifting class is cancelled. Coach Frank is competing at the USA Weightlifting American Open Series 3 today. He’ll be lifting on the Blue platform at 1:25pm, and you can watch him on the live stream. Kick some ass, Frank!
• There’s less than a week left to sign up for Fight Gone Bad 2018, a day full of fun costumes, badass athletic feats, and fundraising for a great cause! Go HERE to get in on the fun!

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Yesterday’s Results Board: Team Sprint/Bench
New Elimination Style Format Coming to 2019 CrossFit Games BarBend
Controlling Fibromyalgia Through CrossFit CrossFit Journal (video)

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Yesterday’s Results Board: Rest Day
How This 97-lb Woman Became the IPF’s Strongest Lifter Athlete Daily
Walt Whitman on Creativity Brain Pickings

Snatch Complex

Every 2 Minutes for 16 Minutes (8 sets):
3-Position Hang Snatch (Hip + Knee + Low [1″] Hang Snatch)

Pause for a 2 count at each Hang position before the Snatch. Focus on staying balanced and finishing your pulls vertically by extending the knees and shrugging the shoulders. The time that you’ll be hanging on to the bar and maintaining tension for this complex will limit the load. Build to a point that feels heavy but allows for perfect execution.

Post loads to comments.
Exposure 6 of 8

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For Time:
21-15-9
Russian Kettlebell Swings 24/16kg
Burpees
Pull-Ups

Sprint pace again today. Aim to move at an uncomfortable pace throughout. If the Burpees will slow you down considerably, scale the volume to 15-9-6 or sub Jumping Pull-Ups.

Post time and Rx to comments.

Photo by Thomas H. 

The Subway Series at CFSBK: A Recap from Coaches Jess and Whit

Event 1 of the 2018 Subway Series was a huge success! Thanks again to the organizers, volunteers, competitors, and everyone who came out to cheer. Today we’re happy to bring you recaps from the winners of the Female Rx’d Division, our own Coaches Whitney Hubbard and Jess Fox! Their team name? The Whitty Foxes. You saw them on the podium, but let’s get the details straight from the source…

Whit:

I had a great time competing in the first event of the Subway Series this past weekend. A huge part of this is that Coach Jess is an incredible partner. She’s an intelligent, fierce athlete who keeps her head on straight and knows how to push when the time is right. She’s also really good at Thrusters, so a wash of dread came over my body when the first workout was announced (a total of 200 Double-Unders and 70 Thrusters), and I realized I’d have to get quite uncomfortable to keep up with the blistering pace she would set!

For each workout, we sorted out our game plan in advance based on our own capacities, committed to sticking it out, and decided to enjoy the day no matter the outcome. I honestly think we executed pretty seamlessly. We might have close to 20 years of CrossFit experience between the two of us at this point, so there’s a lot to be said for just knowing yourself and staying calm under pressure.

On the physical front, I was personally happy to have this as a testing day. Over the past few months, I’ve been less focused on conditioning and more so on building strength, particularly in my long term goal of evening out significant left to right imbalances. Yesterday showed me that I’m headed in a good direction. My legs kept up on those Thrusters, though I did have to get on the assault bike immediately to flush them out for 15 minutes! And I got through the barbell complex at close to 90% of my 1-rep max Clean and Jerk.

Despite a persistent low level cold, I managed to hold on through that final AMRAP as Jess and I settled into our little Burpee Box Jump rhythm! Competing is such a good reminder that we can only ever plan for success and do our best with what we have on that day. I was pretty anxious at the beginning of it, but I’m glad I took the leap to push my edge a bit further and break outside my comfort zone again. Congrats to everyone who competed, and thanks to all of the wonderful volunteers and judges!

Jess:

The Subway Series is always such a fun time, and this past Sunday was no exception! I’ve been lucky to be a part of it since it’s inception 8 years ago and have tried to participate in at least one event each year. And while it’s gone through different iterations of individual and team events, it’s always been such a supportive, fun, and beginner-friendly event! Sure, it’s fun to see a top team finish first or lift the most weight, but I love seeing the whole gym cheer for the last teams to finish even more. That’s the spirit of CrossFit.

This year, I was lucky to partner up with fellow TFBA Coach Whit. I’d say we were excited but nervous when the workouts were announced. Excited to see the Thruster/Double-Under workout but knew that it would hurt because it would be fast. The barbell complex looked fun, but knew it would be much harder than expected. The partner AMRAP looked great but was clearly 8 minutes too long.

After meeting to talk strategy and testing some of the workouts, we came up with a pretty solid game plan. We factored in each other’s strengths so that we could try to do the best we possible could. But we were also completely open to calling an audible and adjusting things if needed. For example, while warming up for Event 1, I decided to try Whit’s jumprope thinking that it would save us a bit of transition time. I’ve NEVER used someone else’s jump rope in a competition but figured why not. After tripping up in the first round after 3 Dubs, I thought it was a bad mistake. But I shook it off, refocused and got back on track. And hey, we ended up finishing 1st there!

The barbell complex was definitely much harder than I expected. If you saw me smiling and laughing during one of my attempts, it’s because I almost forgot to do the Front Squats and was only reminded by Whit yelling, “Uou gotta squat Jess!” Ha! And then there was Whit’s face during the Jerks. Such beautiful Jerks, such squirrelly faces.

The workout that I’m most proud of is the Synchro AMRAP. We had an idea of our calorie splits on the erg and practiced the timing of the Burpee Box Jumps and the Snatches, but things really clicked for us during that workout. There’s just something about having another person by your side to push you just a bit harder. I didn’t expect to win that workout, but we stayed steady and calm and in tune with each other and just eeked past Katie and Sarah. It was a fun race to the finish!

Thanks to all those who came out to support all of us, to the CFSBK dream team that ran such a smooth event, and to all of the volunteers. I had so much fun and can’t wait to do another. If you’ve never competed or are on the fence about it, I suggest finding a partner and signing up for a future Subway Series event!

Be sure to check out some killer photos from the day by Robert C. and Thomas H.

News and Notes

• 9 days left to sign up for Fight Gone Bad 2018! Go HERE to get in on the fun!
• Sunday’s 12pm Pilates class with Karina is cancelled. 

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Yesterday’s Results Board: Back Squat | Power Cleans, Power Jerks
How Fitness Classes Provide the Meaning That Religion Once Did Vox
Everyday Racism in the Fitness World and Beyond Girls Gone Strong

Today is a scheduled rest/recovery day, but don’t worry! We are still open, of course, and running on a normal class schedule, but you’ll have the option of doing either yesterday or tomorrow’s programming (which can be found in the comments section of today and every Rest Day’s post). We recently explained why we program Rest Days twice a week and how you can get the most of of them.

Team Shred Zeppelin (Sarah C. and Coach KHarpz) shredding the Synchro AMRAP on Sunday. Check out more killer Subway Series photos by Robert C. and Thomas H.! | Photo by Robert C.

Last Chance to Register for Rings with Coach Ken!

Join guest gymnastics Coach Ken Haller as he takes you through 5 weeks of gymnastics strength training! This 1.5 hour long class will incorporate different facets of body weight strength training and movement. Class starts this Thursday, September 13th, so register now!

Each class will focus on three to four distinct areas: warm-up and active mobility, rings skill work (Muscle-Ups, Levers, etc.), bodyweight strength conditioning, balance (on hands and feet), and flexibility. Students will be asked to have a goal or intention to focus on over the 5 weeks. Students can then focus on that goal outside of class.

Class Outline:
Rings
Support
Inverted Hangs
Back Levers
Muscle-Ups
Ring Routine
Balance
Headstand
Handstand
Mobility

When: 5 Thursdays from 7:30pm to 9:00pm (9/13, 9/20, 9/27, 10/4, 10/11 )
Cost: $120 for 5 weeks
Buy-in: Previously attended rings class or 1 Pull-Up for women or 3 for gents

Register Here!

More About Ken

Ken Haller was a nationally competitive gymnast in Newton, MA and at the University of Michigan. After graduating, Ken coached for eight years at Capital Gymnastics in Northern Virginia where he coached regional and national champions. His students have gone on to be NCAA champions and members of Cirque du Soliel. In searching for an activity to replace gymnastics, Ken filled the void with rock climbing and yoga for the past ten years and recently found CrossFit to round out his training.

News and Notes

• In case you missed it, registration for Fight Gone Bad 2018—one of our biggest and best community events of the year—opened yesterday! As always, it will be a day full of killer costumes, team competition, and fundraising for Brooklyn Community Foundation. Go HERE to sign up.
• Missing something? Maybe a water bottle, lifters, or a jump rope? It might be in our most recent lost and found dump! Be sure to claim your stuff before we donate it to CHIPs in a couple of weeks.

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Yesterday’s Results Board: Press / Deadlift | Jog, Rope Climbs, Push-Ups
Rescuing Youth Fitness Breaking Muscle
Things I Learned from My First Powerlifting Meet Starting Strength