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Monday 2.8.21

Posted on Monday, February 8, 2021

CFSBK Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am, 12pm & 6pm
Teens/Preteens: 4:30pm


Today’s Programming

STRENGTH

Pause Back Squat
1-1-1-1-1

Notes
Work up to a challenging but perfect single on the pause back squat. Next week we’ll start back at 5s like we did on 1/25 without a pause.
compare to 11.28.20 or 11.30.20

METCON

AMRAP 16:00
16 Kettlebell Swings
16 Sit-Ups or Tuck-Ups
16 Single Arm Suitcase Reverse Lunges

Notes
Move at a steady, sustainable pace on this workout.
KB: Medium weight and unbroken
LG: 16 reps total. Choose a challenging weight (consider using your Kettlebell) and perform all 16 reps with the weight hanging from one arm. Alternate arms per round. If you came on Saturday and your legs are very sore, consider going lighter or just using bodyweight to flush out your legs.

CrossFit Group Class Programming Template

CFSBK @ Home

Warm Up

2 – 3 Rounds:
6ea Side Plank Rotations
12 Standing YTW
12 Gate Swings

Strength

A1. Goblet Cyclist Squat
4 x 10 – 12 Reps

A2. Single Arm DB/KB Row
4 x 8 – 10 Reps Each

A3. Tall Kneeling Overhead DB Hold to Stand
4 x :8 – 10 Reps Each

Conditioning

AMRAP 10:00
16 Kettlebell Swings
16 Sit-Ups or Tuck-Ups
16 Alt Reverse Lunges


Coach Whitney getting her cleans in
Photo by Sam A

Underneath the Hoodie: Whitney Hubbard

This article was originally posted on 3.28.16

Vital Stats
Height
: 5’5’’
Weight
: 135 lbs
DOB
: June 2, 1986
Born and raised
: Born in Mississauga, Ontario, raised in Lake Forest, Illinois
Place of higher learning
: University of Illinois at Urbana-Champaign

By Kate Reece

Whitney Marie Hubbard has always needed to be moving. Not through states, though she has done that, but with her body. Over the years, that’s looked like dancing ballet at Miss Jenny’s studio in the suburbs of Chicago; flowing through sun salutations and breathing deeply in her decade-long yoga practice; rolling around on the floor during modern dance class warm-ups in college; and learning to gracefully heave a barbell over her head at CrossFit South Brooklyn, back in the days of the high-ceilinged, bare-bone concrete of The Lyceum. Whitney’s language is movement, and despite her bones literally being stacked against her, she speaks beautifully.*

Whitney was born on June 2, 1986 in Mississauga, a large city on Lake Ontario, next to Toronto. She spent the first five years of her life there before her father’s job as a financial executive moved them to Lake Forest, a small suburban city on the North Shore of Chicago, abundantly dotted with ponds and creeks and green grass. After a trip to Canada, she remembers coming home to Lake Forest and on one of those old-school radios built into the wall of her family’s new kitchen, Neil Diamond’s 1980 hit “Coming to America” was playing.

She began dancing when she was three, which mostly looked like romping around a room and tossing her hands theatrically in the air. When she found a song she liked (think Minnie Mouse cassette tapes), she would rewind the song repeatedly and choreograph routines to it. Her strongest memories of this are in her maternal grandmother Nana’s house. A wooded backyard extended far behind the house, which they called the Uppy Uppy Yongo because when you yelled that out, it would echo. After she choreographed the perfect dance, Whitney would assemble her family around to watch her perform. Not a naturally extroverted or outgoing kid by any means, this was where she shined—dancing was where she came alive. She took up ballet and jazz, then also gymnastics, until her mother, Roxanne, made her choose around the age of nine. “You’re good at both of these things, but what if you put your energy into one thing?” she asked, already noticing that her daughter’s young body was being put through a lot. And it wasn’t just the physical activity in-and-of-itself that was taxing.

As the story goes, when Whitney was a baby, she had three fat rolls on one leg and two fats rolls on the other. That’s how her mom first noticed. After a battery of tests and tracking her growth, Whitney was diagnosed with hemihypertrophy, a condition in which one side of the body grows larger than the other, to an extent considered greater than normal. Most of us are at least slightly uneven, but you could really notice the discrepancy between Whitney’s leg lengths. Her right side was clearly growing longer and larger than the other. After coming to America, Whitney traveled back to Toronto every six months to see her doctors, at a hospital unhelpfully named SickKids. By the time she was an adolescent, doctors predicted the final difference would end up around four to five centimeters, and to prevent that, they recommended surgery. Whitney’s parents agreed. The summer she turned 11, after a family trip to Australia, a surgeon made four incisions on her right leg and scraped the growth plates of her tibia and femur, telling the bones to stop growing. It worked—but then she had an unexpected growth spurt, and her left leg outgrew the right. Almost 30 now, Whitney’s right arm is slightly longer than the left, her left leg is about three-and-a-half centimeters longer than the right, and she has more muscle definition overall on her right side. “It makes things real interesting,” she says with a wry smile.

But if you know Whitney at all, you know she is rather competitive, and not one to make excuses, even when those excuses would be entirely justified. The girl wanted to dance and dance she did. “You grow up as a dancer, you grow up in a mirror,” she says, and for better or worse, she imbibed the subtle and not-so-subtle messages that perfection was the only option. Three to four hours a day, five days a week, she looked in a mirror and modeled her physical form after someone else—her teacher or the best student in class—and constantly worked to make her version match their version. In CrossFit or yoga, there are ways to mold or modify the movements to your body’s specific geometry but in studio dance, even if your right hip isn’t naturally as high as your left, it doesn’t matter. You get your leg up. You figure it out. And you don’t let anyone see you sweat.

Of course, Whitney did figure it out. She became one of the best dancers in the studio, figuring out how to pirouette or balançoire such that no one would notice she had a stronger side. Within a year of her surgery, she was dancing with the 16-year-olds and began performing in national competitions. She first experienced the nervous pees at one such competition, wearing a tiny crushed-velvet maroon dress, before going onstage to perform a dance called “Cherish,” set to a sultry Sade song. Being exposed to an older peer group roused Whitney’s desire for greater independence and she admits that she developed an attitude and experimented with being a bit stuck-up. She began assisting dance classes, demoing movement for younger girls and giving small movement corrections. By the time she was 16, she was spending her summers teaching and choreographing.

It was around this time that Miss Jenny, the owner of the dance studio Whitney grew up in and her beloved teacher, pulled Whitney into her office and said something along the lines of, “You’ve always had a great attitude, but lately that’s been changing. I know this isn’t who you are, and you can’t keep acting this way.” Whitney broke down in tears and apologized. It was complicated feedback for her to receive. While she changed her behavior in ways she sees as positive, yet again there was that insidious message: “Be perfect, little girl. Don’t mess up.”

Her teenage schedule looked like this: Wake up at 6 a.m., go to school, musical practice (yes, musical practice) from 4-6 p.m., slamming a roasted chicken breast Subway sandwich, dance from 6:30-9:30 p.m. at the studio, go home and do homework until 2 a.m. As you might expect, Whitney was a quiet, diligent student, and got straight A’s. She floated around on the fringes of friend groups and didn’t party. She has a somewhat photographic memory and liked school to what she says was probably “an annoying degree.” Also, that competitive side again: from a young age, she not-so-secretly tracked her hockey-playing smart older brother’s GPA, and constantly checked whether she was beating him (they were both eighth-grade valedictorians).

Whitney knew she would study dance after high school. What else would I do? she thought. This is what I’m doing, this is what I love. Despite getting a full-ride to the University of Arizona’s prestigious dance program, she picked the University of Illinois at Urbana-Champaign, whose dance program was smaller and had a heavier emphasis on modern dance. She joined a sorority and lived in the house, which on a 4,552-acre campus, was fortunately only a short walk to the dance department. Convenient, given her penchant for waking up at the absolute last minute. Also convenient given that in college, along with learning how to dance in a new style, she learned how to party. (Additionally, she learned things in college that led her to surrender chicken breast sandwiches and become a pescetarian, which we’ve talked to her about here and here.)

Whitney now says that her BFA in dance taught her how to be uncomfortable, how to be creative and express herself, and how to work with people—things that are different than sitting in a statistics class day after day—and that aligned with the kind of person she wanted to be in the world. She also found yoga her junior year when she took an 8am class three days a week as part of the dance program. She loved the disciplined process of repeating the same movements over and over. Her daily hours of dancing had birthed knee problems, bad plantar fasciitis, and arthritis in her big toe, and yoga helped temper those injuries.

After graduating from college in 2008, Whitney moved to New York. Why New York? She was scared of the city and figured that meant she should go there. Her boyfriend, who was living in California at the time, joined her and they found an apartment the South Slope neighborhood of Brooklyn. When the boyfriend moved out a couple years later, Whitney walked over to her landlord and his wife’s apartment and asked them to lower the rent so she could still afford it. They said yes, and she told them she’d probably be here forever. She just signed her lease for her eighth year.

Also in 2008, the yoga-inspired athletic apparel company Lululemon only had one store in the entire city, on the Upper West Side. They were about to open three more stores and Whitney got hired to work at the SoHo location. A big component of her job was to take an unlimited amount of classes throughout the city, in which she would wear the clothes, talk about the clothes, and give instructors or the person on the next yoga mat over the clothes. She took all the dance and yoga classes she wanted for free, and in her free time, went to dance auditions. She got certified as a yoga instructor in 2010.

Lululemon soon hired her to open a mini showroom in Brooklyn, and with her team, she began exploring the community—which would lead her to CrossFit South Brooklyn. “I found this weird thing called CrossFit,” one of her colleagues said. “We should go check it out.” It was late 2009, and Whitney emailed David and told her they were interested. David wrote back and offered to set up a teaser class. Whitney forgot to write back, and a few weeks later, she got an email that said, “I saaaaaaiiiiiiiddddddd, let’s set up a free teaser class. Thanks, David.” When they walked into the The Lyceum for the class, a 24-year-old David—donning a thick beard and flannel button-up—was sitting with his feet up on a desk. “We were all simultaneously like, ‘Who is this cute guy?’ and also, ‘Is he for real?’” Whitney says, laughing. She was taking at least one or two dance or yoga classes each day and though she’d never set foot in a gym, she certainly didn’t think she was out of shape. It only took a few CrossFit classes for her to realize that there might be more to fitness than she’d realized. After a longer conditioning workout, she even asked David if it was possible for her heart to explode. “No,” he said. “Take a break, but you’re fine.”

When Whitney was fired from Lululemon in December of 2012, she’d begun attending CFSBK classes more regularly. CrossFit had unexpectedly become important to her. She loved the absence of mirrors, and along with picking up the movements relatively easily, something clicked and she learned, yet again, how to be uncomfortable.

Losing her job would give her a new opportunity to practice that skill. “It was a shock, but a necessary push off a cliff,” Whitney says now, and she began to shed the parts of her identify that were tied up in her job. At CFSBK, David approached her and asked her to staff the new Front Desk, which replaced the old envelope that used to sit on a table at the entryway. Whitney accepted, and also began teaching a few regular yoga classes.

At a certain point, she began realizing a couple things: One, that CrossFit South Brooklyn was really a special place, and two, that she couldn’t help but see things. She’d be foam-rolling on the mat before class and see a person from preceding class doing a lift, and she’d wonder to herself, What would I say to them to make that lift better? What cue would I give them? Occasionally she’d share her thoughts with her bar partners, but she mostly kept her mouth shut, and trained hard.

Toward the end of 2013, apropos of nothing but her own initiative, Whitney got her Level 1 certification. She casually mentioned it to David, though she was committed to becoming a CrossFit coach regardless of whether he would hire her—which he did, in January of 2014. It was around that time that a few other big things happened. She picked up more consistent work as a yoga instructor. She adopted her dog, Penny, who watches over the meat CSA pick-ups and is almost as big a part of the community as Whitney (and certainly oft-photographed). And she started to realize that her skills had changed in the gym. She knew how to push.

“What’s so wonderful about CrossFit is that you can only work against your own edge,” she says. “You could try to work against someone else’s edge, but you’ll end up hurting yourself or underserving yourself. The best thing you can do is work against your own edge consistently, while also having the perspective of other people. It’s important to see, for me especially, other women in the gym whose strength you admire—and to say, ‘Damn, okay… let’s go.’” 2015 was the first year she didn’t dance, but everything is a compromise of some kind, she says. Training and coaching CrossFit happen to be what she loves the most.

*She’s had her fair share of wipeouts, of course. Ask her about a tuna fish sandwich and red grapes in grade school, or about her recently deceased toenail.

Parting Shots
How she likes her eggs
: Either scrambled or over-medium. Three eggs a day!
Favorite book
: Jonathan Franzen’s The Corrections
Favorite lift
: Snatch
Something she’d like CFSBK members to know
: She really, really likes coaching, and when you tell her that something she said or did made a difference for you, it makes her heart swell with joy and contentment.


Buy Cookies from Troop 6000! This is a Girl Scout program specially designed to serve girls in the New York City Shelter System.

| Filed Under: Workout of the Day

Sunday 2.7.21

Posted on Sunday, February 7, 2021

CFSBK Zoom Room (Password: CFSBK)
Active Recovery: 10am


Today’s Programming

ASSISTANCE 1

4-5 Sets:
2:00 Bike
5 Strict Pull-Ups or Chin-Ups
10 DB Bench Press

Notes:
Keep the bike at an aerobic pace

ASSISTANCE 2

3 Sets:
10-12 Seated Biceps Curls
10-12e Single Leg Calve Raises
10-12 Seated Theraband Reverse Flys

Notes:
Each movement should have a controlled tempo with a 1-2 count pause at the start and finish of every rep.

CrossFit Group Class Programming Template


Carissa getting under a Snatch in Open Gym

| Filed Under: Workout of the Day

Saturday 2.6.21

Posted on Saturday, February 6, 2021

Virtual Class Zoom Room (Password: CFSBK)
CFSBK @ Home: 10am


Today’s Programming

STRENGTH

Squat Clean
1-1-1

Notes
Warm-up to a submax squat clean and plan your weight attempts for 18.2B. Keep the overall volume on this segment low as you want to save your legs for the metcon.

OPEN WORKOUT 18.2

Within 12 minutes perform the following two segments:

18.2A:
1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats
Bar-facing burpees

18.2B:
1-rep-max clean

Notes:
See the full standards here.
See some tips and worldwide average scores here

Competition Loads:
Rx’d: 50/35lb DBs
Scaled: 35/20lb DBs

CrossFit Group Class Programming Template

CFSBK @ Home

Warm Up

3 – 4 Rounds:
10 Squat Thoracic Rotations
10 Scap Push Ups
40 Butt Kickers
20 Quadruped Shoulder Taps

METCON

20:00 AMRAP
1-2-3-4-5-6-7-8-9-10 …
Goblet Squats
DB – Facing Burpees

Notes:
Continue adding one rep a round until the 20:00 mark.


Nicole Carroll’s Tips and Demo for Open Workout 18.2

Sign up for the 2021 CrossFit Open!

Team CFSBK is Growing!!! The Open Starts on March 11th and there is still time to sign up for our affiliate team! Go to open.crossfit.com to sign up. We’ll be running the Open workouts on Saturdays in group classes through the Open.

CFSBK Open Roster:
Eric Arbitman
Gerry Mullany
Pierre Davidoff
Jennifer Wuotinen
Melissa Krakowski
Charles Smith
Patrick Sullivan
Cathy Kolcun
Omar Francis
Sarah McGrath
Thomas Hinton
Lee Savage
Lizzie Donahue
Dan Conroy
Michael Giordano
Adam Pearce
David Osorio
Eric Flaxman
Theodora Andriotis
Joseph Sinchak
Bjorn Bellenbaum
Sheryl Cohen
Runit Chhaya
Sara Tarullo
Adam Nassr
Michael Rhys
Richard Greenspan
Christopher Dent
Brittany Smith
Jonathan Wright
Paul Bennett
Michelle Zassenhaus
jacinto Bonilla
Katherine Day

| Filed Under: Workout of the Day

Friday 2.5.21

Posted on Friday, February 5, 2021

CFSBK Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am & 12pm
Morning Mindfulness: 8am


Today’s Programming

SKILL/STRENGTH

High Hang Power Snatch
+
Mid Hang Power Snatch
+
OHS

Notes:
Try to go a little heavier than last week’s snatch complex but keep your form perfect

METCON

4 Rounds for time of:
12 Cal Bike
21 Kettlebell Swings
12 Toes to Bars or Tuck-Ups

Notes:
KB: Go medium heavy, such that you can go unbroken or break each round up into no more than 2 sets.
T2B: Scale to 12 Hanging Leg Raises or Sub 12 Tuck-Ups

CrossFit Group Class Programming Template

CFSBK @ Home

Warm Up

3 Rounds @ EZ Pace
3ea Turkish Get Ups
15 KB/DB Swings
9 V Ups or Tuck Ups

Conditioning

3 Rounds (Each Side) For Time of:
2 Single Arm DB Hang Snatch
+ 2 Single Arm Hang Clean + Press
+ 2 Offset Reverse Lunge
+ 2 Single Arm Bent Over Row

Rest/Walk 2:00

Notes:
Repeat for 5 Sets in Total. Aim for consistency or improvement across sets.

Untitled
The Saras take on the Echo Bike

BIPOC Centered Yoga Class

Join us for our first donation-based BIPOC (Black/Indigenous/People of Color) centered yoga class taught by our own Christine! Classes will be held every Saturday at 10:30am starting February 6th and run for 75 minutes. Find a more detailed description at the bottom of this post. Anyone who identifies within the BIPOC spectrum are welcome to join, any level of yoga experience (including none at all!) welcome. Suggested donation is $30, but no one is turned away for lack of funds. You may also use a class credit from your class pack or membership.
Sign Up!


The Best Time of Day to Exercise The New York Times (requires subscription)

| Filed Under: Workout of the Day

Thursday 2.4.21

Posted on Thursday, February 4, 2021

Virtual Class Zoom Room (Password: CFSBK)
Virtual Yoga: 7am
Pilates Happy Hour: 6:00pm
Kids: 4:30pm


Today’s Programming

STRENGTH

Split Jerk Rhythm Dips

Notes:
These lifts are taken out of rack today. Spend the first 10 minutes or so working the Split Jerk Rhythm Dips and if you’re feeling good finish out with a few conventional Split Jerk. Watch the video below before class to prep yourself for reracking the bar after each rep.

ASSISTANCE

3-5 Sets of:
3 Front Squats
8-12e Bent Over Rows
8-12 Seated DB Arnold Presses

Notes:
Work through the three exercises finding challenging loads on each of the movement.

CrossFit Group Class Programming Template


How to Lower Jerks Without Dying


The Pandemic Has Erased Entire Categories of Friendship The Atlantic

| Filed Under: Workout of the Day

Wednesday 2.3.21

Posted on Wednesday, February 3, 2021

Virtual Class Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am, 12pm & 6pm


Today’s Programming:

SKILL/STRENGTH

Choose one track to work on based on your current abilities. Focus on low volume, high quality skill work that will not burn you out before the workout.

A: 1-3 Jumping Bar Muscle-Ups / Bar Muscle-Ups
Buy in: 5+ Strict Pull-Ups / 5+ Kipping Pull-Ups

B: 3 Kipping Pull-Ups
Buy in: 3+ Strict Pull-Ups

C: 3×5 Banded or Self Assisted Pull-Ups

METCON

5 Rounds for time:
3 Bar Muscle-Ups or 6 Chest to Bar Kipping Pull-Ups
9 Devil’s Presses
27 Double Unders

Notes:
Pull-Ups/BMU
A: Bar Muscle-Ups
B: CTB Kipping Pull-Ups
C: Kipping Pull-Ups
D: 9 Ring Rows

ASSISTANCE

3 Sets:
12 Seated Curls
16 Supine Leg Raises

CrossFit Group Class Programming Template

CFSBK @ Home

Warm Up

2 – 3 Rounds:
6 x Inchworm + 1 Push Up
:30 Hollow Hold
12 x Alt Jump Lunges

Strength

A1. Pistols or Goblet Kickstand Pistols
4 x 6 – 10 Reps Each

A2. Bicep Curls
4 x Max Reps

A3. Supine Leg Raises
4 x 12 – 14 Reps

Notes:
Bicep Curls – You can opt to perform single or double arm bicep curls depending on the weight you have at home.

Conditioning:

5 Rounds for Time:
3ea Single Arm Bent Over Rows
6ea Single Arm Devil’s Presses
27 Low Box Runners

Notes:
Low Box Runners: Count one foot for reps. If you have a Jump Rope at home you can perform 27 Double Under or an appropriate scaling option on the jump rope.

Join us for our first pay what you can (even if it’s just a smile) BIPOC centered yoga class. Classes will be held every Saturday at 10:30am starting February 6th.

I think this is the one to put up. I don't want to do anymore. Its a lot to say in 1min 30

Description

This is a chance to share in community, engage in solidarity, healing, and build a deeper embodiment of one’s true self for liberation and autonomy on this life journey. Take up space!

Each class starts with a group check-in and is followed by a gratitude-filled loving-kindness meditation. This allows us to release and surrender to what is, quiet the mind and usher us into the energy of wholeness and receptivity. From our meditation, we will begin our yoga asana practice.

The first half of our yoga asana practice will be restorative Yin poses that are held anywhere from 2-5 min. These deep holds provide us space within and without to discern what is needed in our life, and what’s trying to emerge. The longer holds also allow us to do deep work on the connective tissues (fascia, tendons, ligaments) and meridians (energy channels) bringing balance to our organs.

The second half of class is dedicated to Yang sequencing where we will pick up speed and build heat. The dynamic postures synchronized with the breath will help us burn away anything that no longer serves us while building strength and stamina.

After Savasana space will be held for anyone that wants to engage in a group discussion.

Yoga means “union” in Sanskrit and can manifest in many forms. However, classically, it is an ancient Indian philosophy that goes beyond just physical postures.  The 8 limb path of Yoga provides guidelines on how to live a more balanced, conscious life. It is our hope that each class can provide more insight into this beautiful philosophy so that you may begin to find harmony in your life.

Schedule

Saturdays at 10:30 am starting 2/6/21

Time Length

75 min

Who is this class for?

Literally any melanated body. (Black, Indigenous, People of Color) from newbie to the advanced yogi practitioner. A place for any person of color who wishes to improve their mental, physical, and emotional well-being.

Fragrances Used

Lavender and Eucalyptus essential oils will be used as aromatherapy. If you have any allergies please let Christine know and arrangements can be made in future classes.
Email: christinesheilawilliams@gmail.com

About the Instructor

Christine began her yoga journey as an undergrad at a performing arts conservatory. It was a required class for all acting majors and Christine hated every minute of it. Sitting with her insecurities and constantly being confronted by her limitations was annoying but also very necessary for personal growth. However, when she graduated college the habit stopped.

It wasn’t until a traumatic event in 2018 that she decided to turn to yoga once again and found a love for the grounding practice. She became more attuned to the present moment and developed a more accepting, loving embrace for every moment she found herself in, which led to a healthier more balanced sense of self. When Quarantina’s 2020 reign hit, Christine found herself at square one. The negative habits and narratives she thought she had released years ago popped up seemingly overnight which led her to complete a 200hr Yoga Alliance Approved Teacher Training. The training allowed her to really explore her shadow self and to pivot towards a higher form of self-love. Christine routinely incorporates yoga and meditation into kickbacks with friends and it has made the bonds much stronger. Yoga asanas and meditation really can provide that thing you’re looking for beloved, and she wants you to experience it for yourself! It’s Christine’s intention to serve anyone seeking a healing space to be seen, and supported on their journey of growth. Take up space sis!

Price

Suggested price:$30 or one class credit/ Admission price: pay what you can $0-30
Sign Up!


The People the Suburbs Were Built for Are Gone VICE

| Filed Under: Workout of the Day

Tuesday 2.2.21

Posted on Tuesday, February 2, 2021

CFSBK Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am, 12pm & 6pm
Morning Mindfulness: 8am

Morning classes have been cancelled due to inclement weather. We’ll see you in the evening, stay warm everyone.


Today’s Programming

Bench Press
8-8-8

Notes:
Work up to a heavy but submax 8. Keep 1-2 reps in reserve, work sets may be progressive or across. Next week we’ll cycle back to Shoulder Press for 5s then Bench Press 5s the week after that.

METCON

OPEN WORKOUT 11.2

AMRAP 15:00
9 Deadlifts 155/100
12 Push-Ups
15 Box Jumps 24″/20″

Notes
This is the second CrossFit Open workout from 2011. It was the first and last time we saw push-ups in the Open due to their difficulty managing standards, but still a great workout. The original workout has these written as hand release push-ups, but we’re going to run today’s workout as traditional push-ups today.
Competition loads for this workout are 155/100 on the deadlift and 24/20″ on the box jumps.

Push-Ups
12 Push-Ups
6-8 Push-Ups
12 Elevated or Banded Push-Ups

Workout Demo with Denae Brown (11 Rounds + 12 Box Jumps)

CrossFit Group Class Programming Template

CFSBK @ Home

Warm Up

2 – 3 Rounds:
6ea WGS
12 Alt Thoracic Bridges
12 NP Burpees

Strength

A1. Split Stance Goblet Goodmornings
4 x 8 – 10 Reps Each

A2. Bench/Couch Dips
4 x 10- 12 Reps

A3. Single Arm Turkish Sit Ups
4 x 10 – 12 Each

Conditioning

AMRAP 15:00
9ea Single Arm Deadlifts
12 Push-Ups
15 Gate Swings


¡ǝpᴉɹԀ uʍoɹq sɐɥ sᴉɹʞ

Custom Crosswords by Stella Z

Stella, a crossword constructor who’s had puzzles published in the New York Times, the Los Angeles Times, The Atlantic Magazine, USA Today, Newsday, and others, makes custom crossword puzzles on commission. Despite her reputation as a lover of the hardest crosswords out there, she can make you a puzzle that’s easy, hard, or anywhere in between. If you want to commission her to make a puzzle for a very special birthday gift, wedding celebration, or marriage proposal, hit her up at stellavision at gmail. And if you just want to solve a very hard puzzle she makes every other Wednesday, check out her website: ToughAsNails.net.

Below is a custom puzzle that Stella made for fellow CFSBKers Lauren and Steven as wedding present. A larger version can be found here, and the answers can be found here. Enjoy the snow day activity!


These Two Men Are on a Mission to Save CrossFit Men’s Health

| Filed Under: Workout of the Day

Monday 2.1.21

Posted on Monday, February 1, 2021

CFSBK Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am, 12pm & 6pm
Teens/Preteens: 4:30pm


Today’s Programming

STRENGTH

Pause Back Squat
3-3-3

Notes
Work up to a challenging but perfect 3 on the pause back squat. Next week there will be pause singles then we will repeat the prior three weeks of rep schemes without the pause.

METCON

5 Rounds for time of:
16 Calorie Row
14 (total) Weighted Box Step-Ups
12 Shoulder Presses

Notes:
WTDSU: Use 2 DBs or KBs for loading on the box. The box height should be such that your hip crease breaks parallel when stepping on the box, no need to go much higher. Choose a load that will challenge but but allow you to move consistently for all 14 reps.
SP: Choose a moderate load that will allow you to complete the work in 1-3 sets.

CrossFit Group Class Programming Template

CFSBK @ Home

Warm Up

2 – 3 Rounds:
16 Squat Thoracic Rotations
8 Yoga Push Ups
16 Alt Lateral Lunges

Strength

A1. 1 Single Arm Overhead Squat + 2 Single Arm Overhead Alt Forward Lunges
4 x 8 – 10 Reps Each

A2. Single Arm Half Kneeling Overhead Presses
4 x 8 – 10 Reps Each

A3. Goblet Carry
4 x 1:00

Conditioning

10 Rounds for time of:
1 – 3 Strict HSPU or 3 – 6 Box Piked HSPU
8 Alt Goblet Reverse Lunges
6 Burpees Over Something

*HSPU – choose a an appropriate number of HSPU that will allow you to perform all sets unbroken.


Mo looking very Zen as he finishes out his single arm holds yesterday

CFSBK Open Roster

The CrossFit Open starts on March 11th and runs for three weeks. As always we’ll be running the Open workouts in house as well as the @ Home versions on Saturdays. The Open is a great opportunity to push yourself a little harder and benchmark your current fitness level against the world!

Eric Arbitman
Gerry Mullany
Pierre Davidoff
Jennifer Wuotinen
Melissa Krakowski
Charles Smith
Patrick Sullivan
Cathy Kolcun
Omar Francis
Sarah McGrath
Thomas Hinton
Lee Savage
Lizzie Donahue
Dan Conroy
Michael Giordano
Adam Pearce
David Osorio
Eric Flaxman
Theodora Andriotis
Joseph Sinchak
Bjorn Bellenbaum
Sheryl Cohen
Runit Chhaya
Sara Tarullo
Adam Nassr
Michael Rhys

Sign up for the 2021 CrossFit Open here!


Kick rocks, assholes. Pennsylvania Gym Owner Arrested, Loses CrossFit Affiliation After Storming US Capitol The Morning Chalk Up

| Filed Under: Workout of the Day

Sunday 1.31.21

Posted on Sunday, January 31, 2021

CFSBK Zoom Room (Password: CFSBK)
Active Recovery: 10am


Today’s Programming

METCON

4 Intervals of:
Row 250m
5 Strict Pull-Ups
10 Burpees
15 Kettlebell Swings

-Rest 3:00-

Notes
Go HARD on each interval. Burpees should be a sprint and the Kettlebell should be heavy and unbroken

ASSISTANCE

3 Sets:
1:00e Single Arm Farmers Hold
10-12 Shoulder External Rotation + Prone Press out

CrossFit Group Class Programming Template


Cheryl getting her ab pump on with some weighted Sit-Ups

5 Things I Know to Be True About Running a CrossFit Gym

Posted on DateTuesday, July 29, 2014 on Inside The Affiliate

As we’ve mentioned on Inside the Affiliate before, coaching skill is only a small part of what it takes to run an affiliate, and there are countless other qualities that are required to excel in this business. For starters: the ability to manage people, make tough or sometimes unpopular decisions, listen to your instincts, and the humility to know that you won’t always be right. Two weeks ago, we talked about how to start a great gym. This week, I’m sharing 5 things I’ve learned since starting CrossFit South Brooklyn and growing it into a thriving affiliate.  

1. You must be good with people.

If you’re not comfortable working with a variety of personalities, this might not be the profession for you. As any seasoned coach or trainer knows, a huge part of this business requires the social fluency to deal with a vast spectrum of people on a daily basis. This skill becomes even more critical when running an affiliate, as your reactions and responses to different situations carry greater weight and begin to represent the ethos of the business itself. If people easily get under your skin, I recommend treading lightly—how you interact with members, coaches, or partners can easily turn a potential success into a frustrating mess.  

2. Your business will profit from organic growth,

If you know anything about evolution in nature, you know that small mutations in DNA lead to extremely adapted creatures with less chance of extinction—and these mutations happen organically, often leading to unexpected results. If you let it, your business can also grow in organic ways that stretch beyond what you could have imagined, and for the better.

To that end, realize it’s okay to let go of some control and allow things to happen organically within your community of coaches and members. I often hear people complain that business owners in many fields, not just fitness, try to micromanage everything and don’t trust people enough to let them explore new ways of doing things—even if those news ways mean possibly making mistakes. This kind of rigidity stifles an important creative element that is necessary to grow a business (and I think it is one of the reasons many gyms have high turnover rates with their coaching staff). Your affiliate will become larger than you or your original vision, for the better, so embrace the process of organic growth.

3. Learn what’s most important when it comes to hiring great coaches.

When I first moved to New York City, I had the good fortune of being hired by an insightful coach who taught me that for the most part, any dedicated, intelligent person could learn the skills required to become an exceptional coach. Learning how to identify and triage movement faults, effective cueing, and the nuts and bolts of programming and kinesiology can be both taught and learned. Shitty personality traits, however, are much harder to modify in adults and often fall well beyond the scope of any affiliate owner who is looking to train or mold a coach.


So, hire based on personality first, then potential. Make sure that the people you hire have the people-person qualities we outlined in Number 1—namely, the maturity to be professional and work well with a variety of personalities. We are in the service industry, and the success and reputation of your gym depends on having a staff that honestly cares about the people they’re working with. Individuals who are condescending, impatient, and create drama in your gym are to be avoided at all costs, in my opinion. These people can corrode and undermine the culture you’ve created by placing their own interests and biases above the greater common goal of helping run a great affiliate.

Until this week, all of CFSBK’s coaches have been hired from within our community after they first demonstrated an interest in learning the “hard skills” of becoming a coach and second, all the “soft skills” of personality I mentioned above. Hiring from within certainly isn’t the only way to do things, and we are pleased to have just hired our first coach from outside our community. Each day may not be a warm and fuzzy love fest at your gym, but curate your staff wisely and avoid countless headaches and major potential damage control down the line.

4. Learn to manage your time.

Be forewarned: running a business means there are lots of random things that come up that fall outside the purview of coaching and running classes, and those things only increase as your business grows. For example, dealing with health insurance reps and paperwork now requires a sizable amount of my time, since CFSBK became successful enough to offer health insurance to our full-time coaches. As best as you can, learn how to manage your time efficiently, so you have the capacity to deal with the unexpected stuff. Also, there are a lot of emails—like, way too many emails. Get good at dealing with these.

5. Don’t cut corners when it comes to the details, and be the person you’d want to hire.

In the early days of CFSBK, I did everything from the blog, to cleaning the floors and organizing the equipment on a daily basis. Know that there are going to be days when you start to lose sight of why this is important—but taking pride in all the little things helps you appreciate the entire spectrum of work that goes into running a tight ship.

One of the best ways to be an empathetic manager is to first become a dedicated employee in your own business. Especially in the future, when you’re not the one doing it all, you’ll be glad that you know what goes into executing each detail well. On the days when you’re tired and want to start cutting corners, remember that details matter and every little piece, even those that are less glamorous, is an important part of a much larger whole.


Fran Lebowitz’s One-Star Amazon Reviews The New Yorker

| Filed Under: Workout of the Day

Saturday 1.30.21

Posted on Saturday, January 30, 2021

Virtual Class Zoom Room (Password: CFSBK)
CFSBK @ Home: 10am


Today’s Programming

METCON

AMRAP 16:00
16 Cal Bike
12 Box Jumps
8 Push Presses

Notes
Push Presses taken out of rack. Choose a heavy load that you can complete each round in 1-2 sets.

ASSISTANCE

3-4 Sets of:
12 Alternating Reverse Barbell Lunges
1:30 Plank

Notes
Choose a load that will challenge you but allow you to perform the lunges unbroken with perfect form. Aim to do the planks without resting. If you’re coming back on Monday to squat pause 3s go a little easier on the lunges today.

CrossFit Group Class Programming Template

CFSBK @ Home

Workout of the Day

5 Rounds of :30 Work/:30 Rest (35:00)
1. Goblet Squats
2. (:15ea) Single Arm Push Presses (or HSPU)
3. Gate Swings
4. Plank
5. Goblet Reverse Lunges
6. Up & Over Abs
7. Jumping Jacks

Join us for our first pay what you can (even if it’s just a smile) BIPOC centered yoga class. Classes will be held every Saturday at 10:30am starting February 6th.

I think this is the one to put up. I don't want to do anymore. Its a lot to say in 1min 30

Description

This is a chance to share in community, engage in solidarity, healing, and build a deeper embodiment of one’s true self for liberation and autonomy on this life journey. Take up space!

Each class starts with a group check-in and is followed by a gratitude-filled loving-kindness meditation. This allows us to release and surrender to what is, quiet the mind and usher us into the energy of wholeness and receptivity. From our meditation, we will begin our yoga asana practice.

The first half of our yoga asana practice will be restorative Yin poses that are held anywhere from 2-5 min. These deep holds provide us space within and without to discern what is needed in our life, and what’s trying to emerge. The longer holds also allow us to do deep work on the connective tissues (fascia, tendons, ligaments) and meridians (energy channels) bringing balance to our organs.

The second half of class is dedicated to Yang sequencing where we will pick up speed and build heat. The dynamic postures synchronized with the breath will help us burn away anything that no longer serves us while building strength and stamina.

After Savasana space will be held for anyone that wants to engage in a group discussion.

Yoga means “union” in Sanskrit and can manifest in many forms. However, classically, it is an ancient Indian philosophy that goes beyond just physical postures.  The 8 limb path of Yoga provides guidelines on how to live a more balanced, conscious life. It is our hope that each class can provide more insight into this beautiful philosophy so that you may begin to find harmony in your life.

Schedule

Saturdays at 10:30 am starting 2/6/21

Time Lenth

75 min

Who is this class for?

Literally any melanated body. (Black, Indigenous, People of Color) from newbie to the advanced yogi practitioner. A place for any person of color who wishes to improve their mental, physical, and emotional well-being.

Fragrances Use

Lavender and Eucalyptus essential oils will be used as aromatherapy. If you have any allergies please let Christine know and arrangements can be made in future classes.
Email: christinesheilawilliams@gmail.com

About the Instructor

Christine began her yoga journey as an undergrad at a performing arts conservatory. It was a required class for all acting majors and Christine hated every minute of it. Sitting with her insecurities and constantly being confronted by her limitations was annoying but also very necessary for personal growth. However, when she graduated college the habit stopped.

It wasn’t until a traumatic event in 2018 that she decided to turn to yoga once again and found a love for the grounding practice. She became more attuned to the present moment and developed a more accepting, loving embrace for every moment she found herself in, which led to a healthier more balanced sense of self. When Quarantina’s 2020 reign hit, Christine found herself at square one. The negative habits and narratives she thought she had released years ago popped up seemingly overnight which led her to complete a 200hr Yoga Alliance Approved Teacher Training. The training allowed her to really explore her shadow self and to pivot towards a higher form of self-love. Christine routinely incorporates yoga and meditation into kickbacks with friends and it has made the bonds much stronger. Yoga asanas and meditation really can provide that thing you’re looking for beloved, and she wants you to experience it for yourself! It’s Christine’s intention to serve anyone seeking a healing space to be seen, and supported on their journey of growth. Take up space sis!

Price

Suggested price:$30/ Admission price: pay what you can $0-30
Sign Up!

| Filed Under: Workout of the Day

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