Search Results for: subway

AMRAP 30 Minutes:

30/21 Calorie Row
7 Power Cleans 185/125
10 Handstand Push-Ups

The barbell should be on the heavy side of medium for you, allowing for cycling a few reps on the fast end and singles on the slower end. Scale ROM on the Handstand Push-Ups to 1 or 2 AbMats, or scale up to a deficit if 10 is easy for you. Sub Box Piked Handstand Push-Ups or heavy Dumbbell Push Presses if you can’t perform at least 5 unbroken Handstand Push-Ups.

Post rounds, reps, and Rx to comments.

NEXT SATURDAY: The Subway Series at CFSBK!

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Yesterday’s Results Board: Rest Day
What 7 Fishmongers Wore to Work at the Fulton Fish Market NY Times
Death, Divorce, and Double-Unders CrossFit Journal (video)

Come out to the gym for a Halloween-themed Movie Night on Friday, October 20th! We’ll be showing What We Do in the Shadows, a funny mockumentary about vampires with domestic issues. We’ll start the movie at 8:15pm, right after Open Gym!

This Week at CFSBK in Review

1. Thanks again to everyone who came out for our 10th Anniversary Party on Saturday! Photos from the evening are up on our Flickr account and at We Love Photobooths.

2. You know that big wooden thing in 608 that kind of looks like it could be a poorly designed ladder or a medieval torture device? It’s neither of those things! It’s a actually a pretty cool thing you can use for accessory work. Watch this video to find out how you can use that thing!

3. Ready for another kickass event? Save the date and start making art for the 4th CFSBK Art Show on November 18th!

4. Fight Gone Bad Season is here! On Wednesday, we posted a checklist to help you get started, and on Thursday offered some fundraising tips.

5. Congrats again to Pierre D. and Coach Ro on placing FIRST in the Northeast Region of the CrossFit Team Series!

6. The Subway Series comes to CFSBK next weekend! See Monday’s post for registration info.

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Yesterday’s Results Board: Clean | Burpee Box Jump Overs, Deadlifts
Cultivating Self-Trust Girls Gone Strong
How to Actually Get Some Rest for Once NY Mag

Tempo Press / Tempo Stiff-Legged Deadlift Superset*

A1) Tempo (31×1) Press:
3 x 8

Heavier than last week.

A2) Tempo (31×1) Stiff-Legged Deadlift:
3 x 8

Heavier than Week 2.

*Warm up and then perform a set of Presses, followed by a set of Stiff-Legged Deadlifts. Repeat for 3 work sets of each, resting about a minute between movements. Use a 31×1 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 4 of 8
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2 Rounds for Time:
550m Run
40 Alternating Dumbbell Power Snatches (20 each arm)
30 Single-Arm Dumbbell Thrusters (15 each arm)
20 Chest-to-Bar Pull-Ups

Use the same dumbbell for the Power Snatches and Thrusters. Choose a heavy load than allows you move well but probably not unbroken on each movement. Scale the Pull-Ups to Chin-over-Bar or Jumping as needed.

Post time and Rx to comments.

No, Coach David isn’t showing us how big the rainbow trout he caught on his last fishing trip was. He’s showing us how to use the stall bars in 608! 

Register for the Subway Series at CFSBK!

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Can You Put Your Kids on a Strength Training Program? Starting Strength
Managing Your Expectations: How to Set Yourself Up for Success Girls Gone Strong

Tempo Back Squat (20X1)

3 x 8

Heavier than last week.

Post loads to comments.
Exposure 3 of 8
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For Time:
60 Double Unders
15 Push Jerks 135/95
50 Double-Unders
12 Push Jerks
40 Double-Unders
9 Push Jerks
*8 minute cap

This should be a sprint today, unbroken at best. Get warmed up and hit the ground running. If you don’t have Double-Unders, then scale to Singles or 20/15/10 attempts. Scale the load accordingly so that you can perform each set quickly.

Post time and Rx to comments.

Congrats to Subway Series Winner Morgan N.!

Teamed with her sister who trains at CrossFit Dynamix in in Astoria, CFSBKer Morgan N. took 1st place at the 1st Subway Series event of the year at CrossFit Gantry. Huge congrats, Morgan! You can see more photos from their victory here. And hey, don’t forget to sign up for this weekend’s competition at CrossFit Queens and for the 3rd event, which we’re hosting on October 14th! We have 10 folks signed up so far, and we’d love to see more of you compete! Why compete? We’re glad you asked…

This Sunday’s Schedule

Our 10th Anniversary Party is this Saturday, September 30th. It starts at 8pm, and we can’t wait to see you there! The next day, Sunday, October 1st, we’ll be running on a modified schedule. That day we’re offering Open Gym from 5pm to 8pm, but all other classes are cancelled.

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Yesterday’s Results Board: Rest Day
Manhattan’s God of Insects Nautilus
This CrossFit Team Series Pair Is 138 Years Strong BarBend

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