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Have Penny, will travel

Register for This Weekend’s Subway Series

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Yesterday’s Results Board: Rest Day
Does Happiness Really Make You Healthier? NY Mag
How to Be Awesome Scientific American

Partner WODs

AMRAP 10 Minutes:
20 Pistols
30 Deadlifts 225/155/95

Partners divide the reps however desired.

Rest 5 minutes, then…

AMRAP 10 Minutes:
10 Power Cleans 115/75/45
5 Handstand Push-Ups

Partners alternate full rounds.

Rest 5 minutes, then…

For Time:
800m Partner Run
80 Front Squats 115/75/45

The Deadlifts in the first workout should be medium-heavy and definitely broken up. Scale the Pistols to 2x Forward Lunges as needed. The Power Cleans in the 2nd workout should be light and unbroken on the fast end. Scale the Handstand Push-Ups to Box Piked or to heavy Dumbbell Presses as needed. On the 3rd workout, both partners must be back from the run before any Front Squat reps count. Break up the Front Squats however desired.

Post rounds, reps (or time), Rx, and partner for each workout.

Register for Next Weekend’s Subway Series

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Yesterday’s Results Board: Rest Day
The Pitfalls of Illustrating Prehistoric Creatures Atlas Obscura
So You Wanna Be a Powerlifter? BarBend

The Fairy WOD Mothers at Fight Gone Bad 2015. Today is the last day to register for Fight Gone Bad 2017, one of our biggest and funnest community events of the year. Get clickin’ and sign up, gang!

The Week at CFSBK in Review

1. As you may have noticed, our recently begun 8-week training cycle includes a couple of new standardized warm up movements. On Monday we posted this video of Captain Osorio demonstrating Single-Arm High Pulls and Single-Arm Kettlebell Swings. Keep a look out for more videos over the next few weeks!

2. On Tuesday, the very same Captain Osorio wrote a moving post to commemorate the official 10th anniversary of CFSBK.  Our 10th Anniversary Party is just over a week away, and we can’t wait to see you there!

3. We caught up with former 7am’er Jake B., who built a garage gym modeled after CFSBK and continues to do our programming from Philly!

4. Inka H. is back in Brooklyn for a hot minute and available to do some bodywork at CFSBK. Many members can attest to her magic! She’ll be offering sessions at the gym today. Please email her directly for times and to set up appointments: inka.hodes [at] gmail [dot] com. Both 1 hour ($100) and 1.5 hour ($140) sessions are available.

5. Missing something? The photo from our latest lost and found dump is now up on our Flickr account. Claim your stuff before we donate it to CHIPs in two weeks!

6. The 2nd event of this years NYC Subway Series is at CrossFit Queens on September 3oth, and judging from the recent workout announcements, it’s going to be a killer day! There’s still time to register here. Represent CFSBK and be a part of the BLACK TIDE!

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Yesterday’s Results Board: Clean | Double-Unders, C2B Pull-Ups, Burpees
Tom Brady’s “The TB12 Method” Is Hefty but Short on Science NY Times
Individual Variation in Weightlifting Catalyst Athletics

CFSBK Turns Ten

By David Osorio

10 years ago today, I taught the very first CFSBK group class at St. Mary’s playground on Smith Street between Nelson and Luquer. By that point, the idea of starting the gym had been brewing inside me for many years and I was both excited and terrified to be finally doing it “for real.” The park was perfect. It was a few blocks from where I was living. It had two pull-up bars, a dip bar, some monkey bars, and a rubber-coated floor. There were two basketball courts and plenty of space to run around. At the time I had been working as a personal trainer at Equinox in Columbus Circle and one of my clients who I had become very close with said he and a friend would make the trek out from the UWS for the inaugural class. I wanted it to be PERFECT. This was going to be the beginning of what I wanted my life’s work to be and I wanted to do it right.

I got my few pieces of equipment together and showed up early to set up. However, much to my horror, and for the first time I’d ever seen, the park was closed! There is about a 20′ high fence surrounding the whole park, and it was padlocked on both entrances. My friends were on their way already and I was bugging out. I considered running to a hardware store and getting bolt cutters or climbing the fence… to, I guess just be stuck inside there alone? There was no way around it: we just wouldn’t be able to get inside. Of course, when Jamie and Christina got there, they were extremely gracious about it, and I just ran the workout on the sidewalk next to the park. I couldn’t do what I planned, so I made up an interval workout composed of bodyweight rows (by attaching the rings to a beam on the fence), running, and thrusters with 2 PVCs I brought for the warm-up. This is actually why the blog post for 9.19.07 is entitled “SNAFU” (“Situation Normal All Fucked Up”). It was an ominous and humbling first day for me, but it was only “day one,” and I figured it could only get better from there.

While a LOT has changed since then, I think the “feel” of that first class would still be recognizable to any CFSBKer reading this today. There are a few things which are fundamentally part of our gym’s DNA, the most important of which is that it has always been a labor of love. Ten years later, that love is stronger than ever thanks to all the (mind-blowingly) incredible people who comprise our community and staff. There are an overwhelming amount of things to say, people to thank, and reflections that I have about all this, but I’ll just leave it as a simple THANK YOU to everyone who jumped on board and gave a part or all of themselves to this journey. I figure it can only get better from here.

Hey! We’re having a party to celebrate this.. you should come:

10th Anniversary Party
Saturday, September 30th from 8pm-1:30am
Open bar, free tacos, dancing, makin memoriez!

Finally, if you missed it, check out 10 Things I’ve Learned in Ten Years of Owning a CrossFit Gym on insidetheaffiliate.com.

Ask a Coach

Hey, did you like the video feature on new standardized warm up movements we did yesterday? We’d like to do more stuff like that and need your help. So, from time to time, we’ll be asking you for questions that we can address in short videos. Today is one of those times! Leave a CrossFit-related question that we can address in a short video in today’s comments. One of our illustrious coaches may respond in a future video!

News and Notes

• Missing something? The photo from our latest lost and found dump is now up on our Flickr account. Claim your stuff before we donate it to CHIPs in two weeks!
• Don’t forget to follow us on Facebook and Instagram! There you’ll find fun stuff like these photos from the Subway Series and Flex on the Beach or this video of CFSBK families leaving the gym in style.

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Where Pain Lives aeon
How to Make Lasting Mobility Changes and PR Your Olympic Lifts Athlete Daily

Snatch

Performance
Snatch Balance:
70% x 3 x  4

4 sets of 3 reps at 70% of your 1RM Snatch.

Fitness
Tempo Overhead Squat (2211):
4 x 3

Warm up and perform 4 sets of 3 reps. Use a load that’s challenging but allows you to hold solid positions, and as such, only Squat as low as you can move well.

Post loads to comments.
Exposure 1 of 8

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5 Rounds of…
AMRAP 2 Minutes:
20 Double-Unders
10 Alternating Dumbbell Power Snatches
Rest 2 minutes

Scale Dubs to Singles as needed. The dumbbell should be heavy for you.

Post rounds, reps, and Rx to comments.

CFSBKers at yesterday’s Flex on the Beach event. Congrats to everyone who competed in Flex and the Subway Series yesterday! 

CFSBK’s 10th Anniversary Party

This fall marks the 10-year anniversary of CFSBK’s existence. Congrats, Captain Osorio! Help us celebrate at our 10th Anniversary Party! This shindig goes down the evening of Saturday, September 30th from 8pm to 1am. The traditional 10th anniversary gift is tin or aluminum, but we don’t want your recyclables. We just want you to show up, drink some drinks, get down with your gym buds, and help us celebrate 10 years of making Brooklyn a better, fitter borough! Get stoked!

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Yesterday’s Results Board: Partner WOD
Disco-Dancing Peacock Spiders Are Impossible to Resist Atlas Obscura
17 Ways to Break Through a Stubborn Squat Plateau BarBend

Partner WOD

In teams of 2, with one partner working at a time, alternate complete rounds of…

AMRAP 15 Minutes:
15 Russian Kettlebell Swings 32/24kg
10 Box Jumps 24/20
15 Wall Balls 20/10, 14/9

Rest 5 minutes, then…

AMRAP 15 Minutes:
10 Burpees
15/11 Calorie Row

Post time, Rx, and partner to comments.

November 11th & 12th: CrossFit L1 Certificate Course at CFSBK

On Saturday, November 11th and Sunday, November 12th, CFSBK will host the CrossFit Level 1 Certificate Course. Courses are open to individuals and trainers at all stages of development. The Level 1 Certificate Course serves as the cornerstone for CrossFit methodology and movement and includes classroom instruction on these topics, as well as hands-on small-group training for the movements. These group sessions are conducted under low intensity with a focus on improving mechanics. Students’ movements are observed and corrected, and they engage in dialogue concerning effective coaching techniques. Large group CrossFit workouts are conducted as an example of bridging the gap from theory to practice. These workouts provide examples of how to:

The Level 1 provides introductory education on the fundamental principles and movements of CrossFit. It is structured to meet two goals: 1) Provide attendees with the knowledge to better use CrossFit methods for themselves; and 2) Provide attendees with an initial and foundational education to begin training others using CrossFit.

Register Here!

News and Notes

• Today’s 8am Strong Fit class is cancelled. 
• Shout out to Jess P. and Jamal A. and CrossFit Kid Prue S. and her mom Franny, all of whom are representing CFSBK at the Subway Series today, as a well as everyone competing at Flex on the Beach today. Kick some ass, guys! Let’s give ’em some love in the comments!

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Yesterday’s Results Board: Rest Day
Rx Gone Wrong CrossFit Journal
Having a Best Friend is Good for Your Health NY Mag

A post shared by Frank Murray (@nextlevelweightlifting) on Aug 23, 2017 at 5:40pm PDT

Coach Frank and Karina show us what it takes to sound smarter as a weightlifting coach. Want to get better at Olympic lifting? Check out Next Level Weightlifting Club at CFSBK on Monday, Wednesday, and Thursday nights! 

This Week at CFSBK in Review

1. Our new 8-week training cycle started this week! See Monday’s post to find out what you can expect in the coming months!

2. The 2017 Subway Series kicks off tomorrow. The first event goes down CrossFit Gantry, and don’t forget that CFSBK will host on October 14th!

3. On Tuesday, we brought you an updated version of a blog classic, Coach Fox’s “Developing Your Pull-Up.”  Read it to find out how you can get better at this cornerstone of CrossFit!

4. Have you recently found yourself longing to raise money for a good local cause, make new gym buddies, and do a crazy workout while wearing a wacky costume? Look no further! Registration for Fight Gone Bad 2017 is now open through September 22nd. Get on it!

5. Tomorrow’s 8am Strong Fit class is cancelled. 

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Yesterday’s Results Board: Clean | Half “Jerry”
CrossFit and Motorcycle Racing: Every Millisecond Counts CrossFit
Fitness May Lower Breast Cancer Risk NY Times

Tempo Press / Tempo Sumo Deadlift Superset*

A1) Tempo (31×1) Press:
3 x 8

Start Week 1 light enough to make your reps on all 3 sets. Around 50-60% is fine.

A2) Tempo (31×1) Sumo Deadlift:
3 x 8

Start light enough to make your reps on all 3 sets. Around 50-60% is fine. If you’re not sure what your heavy Sumo Deadlift is, then use today to find a medium-heavy set of 8 reps.

*Warm up and then perform a set of Presses, followed by a set of Sumo Deadlifts. Repeat for 3 work sets of each, resting about a minute between movements. Use a 21×1 tempo for both movements. The last few reps of each set should be tough, but the goal is no misses.

Post loads to comments.
Exposure 1 of 8
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4-5 Rounds Not for Time or 20 Minutes:
8e Single-Arm Dumbbell Rows
8e Single-Arm Half-Kneeling Dumbbell Presses
20-30s L-Sit

Use a controlled tempo on the eccentric of the presses and rows.

Post loads used to comments.

Our new training cycle starts today. What are your personal goals for this cycle? Tell us in the comments! | Photo by Thomas H. 

New Training Cycle Template

Training Cycle Dates: M 9/11/17 – Su 11/5/17
Test Week: M 11/6/17 – Su 11/12/17
Crush Week: M 11/13/17 – Su 11/19/17
Transition Week: Will be the first week of the following cycle, starting November 20th

Goals: Improve overhead stability and pushing strength, build lean mass through controlled tempo volume work on slow lifts, and add more regular pulling from the floor. We’ll use the Back Squat in regular lifting rotation but will see Front Squats coming off the floor in metcons. We’ll also see the continuation of “Crazy Metcon Saturdays” and regular bodybuilding-style work in cash outs and on NFT days. A metcon or NFT work will follow each day’s lifting segment.

Monday – Tempo Press (31X1) + Tempo Deadlift* (31X1) Superset

Warm up and then perform a set of Presses followed by a set of Deadlifts. Repeat for 3 work sets of each, resting about a minute between movements. Use a 31×1 tempo for both movements.

*Deadlift will alternate week to week between Sumo and Stiff-Legged.

Weeks 1-4: 3 x 8
Week 5: De-load 8RM
Weeks 6-8: 4 x 6

Wednesday – Tempo Back Squat (20X1)

Weeks 1-4: 3 x 8
Week 5: De-load 8RM
Weeks 6-8: 4 x 6

Thursday – Clean and Jerk

Complexes and EMOMs

Saturday – Metcon Funday!

Varied mixed-modal metcons of longer than our usual time domain, including partner workouts

Sunday – Snatch

Complexes and EMOMs in addition to Overhead Squats and Snatch Balance exposures

Check out our Current Programing Cycle page for this cycle’s standardized warm ups! 

News and Notes

• We’re less than a week away from the start of the 2017 Subway Series! The first event goes down this Saturday at CrossFit Gantry, and don’t forget that CFSBK will host on October 14th!
• CFSBK will host an Own Your Eating Seminar tonight from 6 to 8pm! This seminar is just $25 if you sign up ahead of time, or $30 at the door. See yesterday’s post for details!

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Yesterday’s Results Board: “Holleyman”
Dream Day Clif Bar
3 Things You Should Never Say to a Pregnant Client Girls Gone Strong

Clean and Jerk

Fitness
Heavy Single
1-1-1-1-1

Performance
1RM
85%, 90%, 94%, 97%, 100%… 100+%

The pull from the floor should be purposeful and balanced, with your weight balanced over mid-foot. Same for the dip and drive on the Jerk. Aim to make 3-5 reps above 85%, more if you’re feeling good. If you have a miss, you get another shot at it. Another miss means take a few pounds off. This is a testing day. If you’re feeling good then go for it. If not, then get a few heavy reps in and live to lift another day. In either case, end on a make.

Post loads to comments.

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20 Minutes Not for Rounds:
100 Single-Unders
20/15 Calorie Row
10 Paused Dumbbell Thrusters

Move at a maintainable pace, choosing a light-medium weight for the Thrusters. Pause for a 2 count at lockout on the Thrusters.

Post work to comments.

Sasha and Ariel showing off that balance. Check out more of Thomas H.’s recent work here! 

Register Now for the 2017 Subway Series

Another year has gone by, and it’s time once again for an NYC affiliate throw down: the seventh 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! Here’s the whole schedule:

Saturday, September 16th: CrossFit Gantry
Saturday, September 30th: CrossFit Queens
Saturday, October 14th: CFSBK
Saturday, October 28th: CrossFit Virtuosity

This year’s Subway Series is using 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. As you can tell from last year’s photos, it’s a fun day. You can register here, but hurry: early bird pricing only lasts through September 5th!

Labor Day Schedule

We’ll be running on a modified schedule for Labor Day tomorrow. We’ll offer 9am Short Circuit, 11am Fit 55+, and 10am, 11am, and 12pm group classes  that day, plus Open Gym from 9am to 1pm. Starting Strength Program classes will run at 10am and 12pm. Every thing else is cancelled. Happy Labor Day!

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Yesterday’s Results Board: Squat Test | “Helen for Houston”
20 Elite Lifters Share Their Pre-1RM and PR Thoughts BarBend
Why You Need Better Ankle Mobility Girls Gone Strong

Snatch

Fitness
Heavy Single
1-1-1-1-1

Performance
1RM
85%, 90%, 94%, 97%, 100%… 105%

The pull from the floor should be purposeful and balanced, with your weight balanced over mid-foot. Aim to make 3-5 reps above 85%, more if you’re feeling good. If you have a miss, you get another shot at it. Another miss means take a few lbs off. This is a testing day. If you’re feeling good, then go for it! If not, then get a few heavy reps in and live to snatch another day. In either case, end on a make.

Post loads to comments.

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4 Rounds Not for Time:
100′ ea Single-Arm Farmer Carry, as heavy as possible
Max Unbroken Ring Dips

Scale the dips to the Matador or to Push-Ups as needed. You should be able to do a set of at least 8 reps to start out.

Post work to comments.

TBT: This week(ish) 3 years ago, Coach McDowell lifted Coach MeLo during the Dirty Dancing portion of the Subway Series at CFSBK. Help us celebrate 10 years of strength, community, and conditioning at our 10-year Anniversary Party on September 30th! And don’t forget to sign up for this year’s Subway Series! You’ll have the time of your life. (Sorry.)

This Saturday: Prospect Park Potluck

Celebrate the end of summer with your CFSBK buds. On Saturday, September 2nd, CFSBK will be hosting a potluck at Prospect Park. Come lounge on the grass, throw some frisbee, toss the ol’ pigskin, and hang out with your gym buds. What better way to celebrate Labor Day weekend?

We’ll be on the hill south of the Picnic House from 2pm on. Bring a dish or drink to share. Friends, family, and dogs are, of course welcomed. We can’t wait to see you there!

News and Notes

• CFSBKer Nathan Englander has a new novel out called Dinner at the Center of the Earth! There are a couple of launch events coming up that we want you to know about. The first is the official launch at Joe’s pub on Tuesday, September 5th at 4:30pm. You can RSVP for that here. The second is Nathan’s reading and conversation with Jonathan Safran Foer on Wednesday, September 6th at 7:30pm. You can buy tickets for that one here. Huge congrats, Nathan!
• We’ll be running on a modified schedule for Labor Day this Monday. We’ll offer 9am Short Circuit, 11am Fit 55+, and 10am, 11am, and 12pm group classes  that day, plus Open Gym from 9am to 1pm. Starting Strength Program classes will run at 10am and 12pm.

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Yesterday’s Results Board: Front Squat Test | Box Jumps, C2B Pull-Ups, Double-Unders
About That Ass Rash CrossFit Journal
Volume and the Masters Lifter Starting Strength