CFSBK got its start in September of 2007 at St. Mary’s Playground, under the elevated F/G tracks that run along Smith Street. We made use of homemade sandbags, an old tire, and a jungle gym that has since been removed in the park’s renovation. We’ve come a long way since then! Check out this fun Flickr album from the Park Daze, which was recently unearthed from the CFSBK Archives (Coach David’s old computer).
This Week at CFSBK in Review
1. At CFSBK most of our classes are led by more than one coach. How does our coaching staff work together? Part 4 of CrossFit Journal’s series on our Group Class Coaching Expectations provides some of the answers!
2. Mer R. is going to DC for work for a while (*sniff*) and is looking to sublet her apartment at the start of January. It’s a large quiet one bedroom in Park Slope with a separate study, good light, laundry in the building and shared backyard. Most importantly, it’s just a half mile from the gym! Email her at mr3340 [at] nyu.edu for more details.
3. On Tuesday, we brought you a GHD how-to video guest starring gym pups Molly and Tucker Fox! Now you know how to develop those glutes and hams while getting some much needed pet therapy.
4. Hey, speaking of gym pups, be sure to reserve your 2018 Dogs of CFSBK Calendar! All proceeds go to PupStarz Rescue, a foster rescue started by our own Robyn O’Brien. Both the desk calendar and wall calendar are available for a sliding scale cash donation of $30-60 or more. See yesterday’s post for order info!
5. The most recent installment of CrossFit Journal‘s Inside CFSBK series focuses on our guiding principles. As Coach David explains in this awesome video, we strive to be professional, inclusive, and effective. Watch the video to find out what that means in practice!
6. CFSBK and the whole NYC fitness community lost a legend. Joe Gazio, who many members knew as our Friday evening Olympic weightlifting coach over the summer, recently passed away after a long battle with pancreatic cancer. To learn more about Coach Joe and the lives he touched, read Wednesday’s post.
_____________________
Yesterday’s Results Board: Power Snatch | Deadlifts, Double-Unders
Do Dogs Need Winter Coats? NY Times
Technique and Strength in the Martial Arts Starting Strength
Saturday’s Programming
Partner WODs
At 0:00
10 Rounds for Time:
12/9 Calorie Row
9 Toes-to-Bars
6 Hang Power Cleans 155/105
*20min Cap
Partners alternate 5 rounds each. Scale the Toes-to-Bars to Hanging Leg or Knee Raises as needed to get them done mostly in 1-3 sets. The barbell should be medium-heavy for you, unbroken on the fast end.
At 25:00
For Time:
20 Alternating DB Power Snatches 50/35
20 Burpee Box Jumps 24/20
30 Alternating DB Power Snatches 50/35
20 Burpee Box Jumps 24/20
40 Alternating DB Power Snatches 50/35
20 Burpee Box Jumps 24/20
50 Alternating DB Power Snatches 50/35
20 Burpee Box Jumps 24/20
60 Alternating DB Power Snatches 50/35
20 Burpee Box Jumps 24/20
*20min Cap
Break up the reps however desired. The Burpee Box Jumps are Rx’d as a 2-foot takeoff. There is no extension requirement atop the box, and you may jump down or step down as desired.
Post times for each workout, Rx, and partner to comments.
Posting my claim to fame- did yesterday’s WOD in Kayleigh plus 8 seconds and i’m pretty damn proud of that 🙂
Now I’m going to cough up a lung…
HAHAHAHA don’t pretend like that’s not your wheelhouse WOD too Charlie! Awesome work, lady!
#deadliftninjas
Weeeee make up post
Forgot to mention on Sunday did squatz 3×5 no tempo 155lbs (always get weird in the head around body weight, but moved fine) and benched 3×5 95lbs which was fine but need to watch bar path.
Monday
SSSSLLDDLDLLBS 35lbs 4×8, Seated Press 25lbs 4×6 (was sore from Sunday but kept strict tempo, sad to not be going up in reps) DLs were easy.
Instead of metcon did CRASH B’s workout
1x4000m/5’ T3-T4 Pace, 18.35.1 minutes, 2:19.3/500m, 21s/m
Did not do second round cause my hamstrings cramped like heck in the second 1000m, like had to stop and hit them a bunch heck.
Did NLWC on Wednesday
Started with jerks so things didn’t bode well from the beginning. Worked up to 103, and then went back down because I have trouble relaxing under that weight. Was annoyed.
Snatches didn’t get above 65lbs, I had one perfect one according to Frankie and then a lot of not good ones. Had to look on bright side that I’m taking them from the ground now vs from the hang and I’m getting lower. But overall had a bad day and a bad day is kind of like a tire fire, so sense in trying to put water on it, just grab a beer and watch it burn.
Did the squats from group class so Tempo Backsquat (32×1) 3×6 at 125lbs. Easy. Skipped the push press everyone else was doing because I was being a baby.
Thursday
CRASH B’s
3×10’/5′ @ T4–T5 Pace
2185m 2:17.2/500m 16 s/m
2200m 2.16.3/500m 15s/m
2200m 2.16.3/500m 16s/m
Didn’t really go into T5 pace cause I wasn’t brave enough for the hurt. Was supposed to be trying to go negative in the splits, but I’ll take having the exact same split in the second two rounds (was unreasonably pleased with this). Also much lower s/m than even Monday for a faster pace so that’s great.
Partner WODs with Joy, Rx
First in 16:16.
T2B fell apart a bit more than I would like (6-3 to 5-2-2). This one really got to my grip – should have relaxed my hands more on the row. Hang cleans unbroken.
Second in 16:22.
DB snatches in sets of 10s, BBJ in sets of 5. Experimented with switching hands on the way down – definitely a time saver when I can manage to be coordinated enough to make this happen.
Fun morning!
7am w/ JB + Lauren
TNG Power Snatches:
67×3
62×5
52×10 <—- or maybe 57, can't remember
62×5
70×3
These went pretty well! Though I'm still pulling a bit too soon and need to focus more on the jump.
WOD: 7:22 at 133#. Broke up the deadlifts as follows: 5-5-5, 4-4-4, 3-3-3, unbroken for 6 and 3. This weight felt fine, a little on the light side for the intended stimulus of this workout, but in the interest of not aggravating my back/neck (high-volume deadlifts seem to do it) I was conservative. I don't know why it's been such an issue lately as I think my form is good…probably just need to rest more than I am willing to. Anyway, fun workout! Double-unders are something I'm pretty good at technique-wise, but I want to get better about holding onto the rope for longer. I get tired around 25-30!
Today:
A) BSQ: 3×3 @ 175
Then
BSQ: 8×2 @ 115, 1s pause, explode to top
B) 12 min AMRAP:
7 min squat snatch @ 95#
12 t2b
50 doubles
Missed last snatch cause I looked at the clock and lost shoulder position. Darn! Felt good though. Also didn’t log about it earlier this week but I’ve been struggling with some pretty bad DOMs in my left tricep after Monday. Like unable to straighten my arm fully for 2-3 days and trouble sleeping. Anyway it’s getting better but I wanted to be careful with it so I broke it up early to play it safe. Pretty sure I know why and will get for a tune up in my left shoulder.
Snatches: UB, 4/3, 4/2/1, 4/2/1, singles
T2B: UB, 6/6, 6/6, 7/5,7/4/1
Doubles: UB
Oops forgot to post rounds: 5 rounds + 5 snatches (350 reps)
FAil army: that’s not 7 min of squat snatches, it’s just 7 reps