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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

Jason C. on his way to a podium finish at last year’s Subway Series at CFSBK

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!

Chas C. Performing Off-Broadway!

Here’s CFSBK OG Samir C. doing Push-Ups at Iceland’s Hornstrandir Nature Reserve while hiking there in July

This Week at CFSBK in Review

1. In solidarity, we will be running “Heather” as this Saturday’s group class programming. “Heather” is a Hero WOD in memory of Heather Heyer, written by former CFSBK coach Noah Abbott (now owner of CrossFit Lumos in Austin). See Noah’s post to learn more about Heather and the intention behind this WOD.

2. Good news! We’ve changed the date of the Subway Series so that it no longer conflicts with Flex on the Beach. CrossFit Gantry will now host the 1st event of the Series, and we’ll host the 3rd on Saturday, October 14th. See Monday’s post for the full schedule.

3. Registration for our upcoming Starting Strength Program cycles opened this week. There are still some spots left in a few of the cycles, but hurry! These are sure to sell out.

4. On Wednesday, in the return of blog fav feature Better Know a Member, we learned more about Charles S.! 

5. CFSBK is in the process of updating our member waivers and integrating them with Zen Planner! Active members will soon (tomorrow) have an alert added to their account saying that they have an “Unsigned Document.” While it won’t prevent you from checking into class, the alert won’t go away until you complete the waiver. To speed the process, we’re asking members to sign into their Zen Planner accounts from home to complete the waiver. If you’re having a hard time signing in, get in touch with the front desk and/or plan on arriving early/staying late to complete it in house.  Thanks so much, gang!

6. Tomorrow’s 10am Yoga for Athletes class is cancelled. Yoga for Athletes will be cancelled for the rest of August while Coach Whit is out of town. Class will resume on September 2nd!

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Yesterday’s Results Board: Snatch | Row, Burpees
6 Elite Strength Athletes Share Their Best Hotel Workouts BarBend
Finding Vitality at CrossFit Roots CrossFit Journal

BENCH PRESS / SPLIT SQUAT SUPERSET*

A1) Tempo (31×1) Bench Press:
3 x 6

Heavier than last week.

A2) Tempo (31×1) Split Squat:
3 x 6e

Set back foot on a 16-20 inch box and load as appropriate with dumbbells or kettlebells held goblet-style. Heavier/better than last week. If last week was tough, then use the same load and try to perform the reps better.

*Warm up and then perform a set of Bench Presses, followed by a set of Split Squats on each leg. 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 7 of 8
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Performance
5 Rounds for Time: 
10 Dumbbell Thrusters
5 Ring Muscle-Ups

The dumbbell load should be on the heavy-ish side for you. The reps will be done unbroken on the fast end. Jumping Muscle-Ups on low rings are an acceptable scale if you have stability atop the rings and can perform at least a few strict Ring Dips.

Fitness
5 Rounds for Time:
10 Dumbbell Thrusters
10 Chest-to-Bar Pull-Ups

The dumbbell load should be on the heavy-ish side for you. Scale the Pull-Ups as needed to Chin-over-Bar, Jumping Chest-to-Bar, or challenging Ring Rows.

Post time and Rx to comments.

After training at CFSBK for the summer, Darrell E. just returned to the George School for his senior year. Check out Darrell’s highlight reel above! According to his dad, Kenny, Darrell “made use of a lot of the classes and mostly worked on getting his strength up, while still staying loose and limber, so he can continue to be agile” for football and basketball. “There were a lot positive people around him,” Kenny tells us, and “CrossFit will definitely increase his stamina and make him be able to fight through that 4th quarter. That’s what it’s all about, the 4th quarter, in any sport!” Knock ’em dead, Darrell! CFSBK is rooting for you!

UPDATED SUBWAY SERIES SCHEDULE

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! While our original hosting date conflicted with Flex on the Beach, CrossFit Gantry was kind enough to switch with us, so there’s no longer an issue for you Flexers! Here’s the new schedule:

Saturday, September 16th: CrossFit Gantry
Saturday, September 30th: CrossFit Queens
Saturday, October 14th: CrossFit South Brooklyn
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 below, but hurry: early bird pricing only lasts through September 5th!

Register Here!

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How Taking Photos Affects Your Memory of the Moment Later On NY Mag
How to Screen for Ankle Mobility Squat University

WOD 8.12.17

Tonight at Littlefield: Juranimal

Tonight at littlefield, Lauren B.‘s good friend will be performing with one of his bands from 9pm to 1am. They play the whole gamut of cover songs, so it’s always lots of dancing and lots of fun. And there’s no cover. So, if you’re around go over and check it out!

News and Notes

• Today’s 10am Yoga for Athletes class is cancelled. Yoga for Athletes will be cancelled for the rest of August while Coach Whit is out of town. Class will resume on September 2nd!
• Kids Club Night, originally scheduled for tonight at 6, is cancelled. If your child was signed up, the front desk will be in touch about your refund. We will, of course, keep you posted on future Kids Club events right here on the blog!
• TOMORROW: Coach Jeremy and Coach Margie’s Starting Strengthers will wrap up their eight-week cycle starting at 2:00pm. Lifters will be testing their 1RMs in the Back Squat, Press, and Deadlift. All are welcome to come by, hang out, and do some cheering.
• Good news! We’ve changed the date of the Subway Series so that it no longer conflicts with Flex on the Beach. CrossFit Gantry will now host the 1st event of the Series, and we’ll host the 3rd on Saturday, October 14th.

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Regular People Compete Like Pro Athletes BuzzFeed
Exercise as a Weight-Loss Strategy NY Times

Coach David, Herschel, and Annie Thorisdottir (who placed 3rd in last weekend’s CrossFit Games) back in 2013, when CFSBK hosted the announcement of Open Workout 13.2. Just one of many highlights from CFSBK’s 10-year history! 

This Week at CFSBK in Review

1. Hey, speaaaaking of 10 years… this week we announced the date of our 10th Anniversary Party. Save the date: this shindig goes down the evening of September 30th!

2. While you have your calendar out, save another date: Fight Gone Bad 2017 is slated for Saturday, October 21st. We’ll have sign-up info soon!

3. Everybody loves new gym gear! This week we debuted a shiny new set of 40 color-coded Rogue Fixed Length Speed Ropes to improve your fitness experience. See Wednesday’s post for details.

4. 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!  Early bird registration ends on September 5th.

5. Tomorrow’s 10am Yoga for Athletes class is cancelled. Yoga for Athletes will be cancelled for the rest of August while Coach Whit is out of town. Class will resume on September 2nd!

6. Tomorrow’s Kids Club Night is cancelled. Bummer! If your kid is signed up, the front desk staff will be in touch soon with refund info.

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Yesterday’s Results Board: Snatch | Run, 3 Rounds of “Cindy”
The Science of Detraining Sci-Fit
Dylan Cooper Clean and Jerks 300 lbs While Solving a Rubik’s Cube BarBend

Snatch Complex

Every Minute on the Minute x 12 Reps:
Snatch High Pull + Mid-Hang Snatch

The pull from the floor on the Snatch High Pull should be purposeful and balanced, with your weight balanced over mid-foot. Aim to make a few reps at/above 80%.

Post loads to comments.
Exposure 6 of 8
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3 Rounds for Time:
400m Run
3 Rounds of “Cindy”

The CrossFit Benchmark “Cindy” is: 5 Pull-Ups + 10 Push-Ups + 15 Squats. Scale the Pull-Ups to bands or Ring Rows as needed.

Post time and Rx to comments.

The 2017 Subway Series Kicks Off at CFSBK

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! This year, the first event happens right here at CFSBK on Saturday, September 16th! Here’s the rest of the schedule:

Saturday, September 30th: CrossFit Queens
Saturday, October 14th: CrossFit Gantry
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!

News and Notes

• This Saturday’s 10am Yoga for Athletes class is cancelled. Yoga for Athletes will be cancelled for the rest of August while Coach Whit is hiking Mont Blanc. Class will resume on September 2nd!
• Missing something? Recent lost and found items are up on our Flickr account, here and here. Claim your stuff before we donate it to CHIPS in two weeks!
• Today’s 4:30pm CrossFit Teens class is cancelled. All Tuesday and Thursday CrossFit Teens classes will be cancelled for the next two weeks. Class will resume on Tuesday, August 29th.

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Yesterday’s Results Board: Back Squat / Front Squat | Power Snatches, Toes-to-Bars
Dogs Understand Fairness, Get Jealous Study Finds NPR
Rich Froning Shares Second Place Thoughts Following 2017 Reebok CrossFit Games BarBend