A1) Close Grip Bench Press:
3 x 5 @ 3011

No pause at the bottom but the turnaround should be controlled with little to no “bounce.” Add a few lbs to last week if able.

A2) Segmented Deadlift:
3 x 5 @ 3131

Tempo for these is @3131, read as: 1 second pauses at each of the 3 positions (1” > Knee > Mid-Thigh) > 1 second at full extension > 3 second eccentric/lowering to the floor > 1 second pause on the floor. Add a few lbs to last week if able. 

Post loads to comments.
Week 4 of 6

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Every Minute on the Minute x 16 (4e):
1) 20 Alternating Dumbbell Muscle Snatches 
2) 10 Burpees
3) 5 Strict Pull-Ups
4) Rest

Choose a challenging load that allows you to perform the Dumbbell Muscle Snatches unbroken. Add weight, use assistance, or modify the Pull-Ups to challenging Ring Rows as appropriate. Aim to complete each round of work at or before 30 seconds, modifying volume as needed in order to do so. 

Post work to comments.

Eric M. says, “Allô CFSBK from CrossFit Tel Aviv!” We love it when you send us photos of yourself repping CFSBK in exotic (and not-so-exotic) locales. Send the goods to Josh [at] CrossFitSouthBrooklyn.com

Reps & Sets Abroad: Some Thoughts on CrossFit and Travel

By David Osorio

Editor’s Note: This is a great chance to repost this fun piece by Captain Osorio on CrossFit and travel. If you’re traveling to Austin, you can now visit CFSBK coaching alumnus Noah Abbott’s gym, CrossFit Lumos! “Reps & Sets Abroad” was originally published on 5.10.16.

An important aspect of CrossFit that often seems to go unnoticed is the fact that it offers a readymade community pretty much everywhere you go. Traveling to Paris, France or Austin, Texas? There will be a gym there full of like-minded people that you can hang out with. Moving to Rome, Italy or Rome, Georgia? It’s a safe bet that you’ll be able to find an affiliate that will make your new home feel more like, well, home.

I recently traveled to Austin and wanted to check out some affiliates. First I dropped into CrossFit Central. I got there a little early, so the owner Jeremy let me do some Power Cleans and Push Jerks at their Central Athlete facility with some other folks who were training. Afterwards, I took the 4:30 group class back in the CrossFit Central building. We started with some line drills then a 15 minute EMOM of three gymnastics skills: Hollow Holds, Ring Dips, and Handstands. We finished a metcon called “Waterfall” which consisted of running, Burpees, Kettlebell Swings, and Double-Unders. CrossFit Central is an OG affiliate that has been around at least as long as CFSBK, so Jeremy and I chatted about the evolution of things and a little bit about their history. As an affiliate owner, I’m always interested in talking to other coaches and owners about their journey. CFC had a nice vibe and everyone was very welcoming. Running in that Texas heat is no joke!

I also had the opportunity to drop into CrossFit Jääkarhu as well! It was a huge space with leveled classes and lots of equipment, including some slugs from the CrossFit Games. We did some line drills, then an every-other-minute-on-the-minute workout of heavy Clean and Jerks for 7 sets. The class finished with “Diane,” which I PRd at 7:41 doing strict Handstand Push-Ups! CFJ had a nice mixture of a relaxed atmosphere and a well-organized class. I stayed for about 30 minutes after class to talk to a few of the coaches about what it’s  like to have just opened 18 months ago, how they do leveled programming, and how they use their space. They have a successful team and a big competative element, but they also have plenty of programing for beginners and intermediates. They run seperate classes for their “Fitness,” “Sport,” and “Competition” programs, often at the same time in different parts of their massive gym. I really liked the vibe of this gym and highly recommend it!

I can’t think of another fitness pursuit or activity that offers this kind of global community. Most people don’t have the luxury of being able travel to a place where they don’t know anyone and still be able to easily train with people who share the same ethos. CrossFit has, of course, exploded over the past few years, so we’re at the point where you can go to almost any major city in the world and check out an affiliate. The people there will almost always be really welcoming and just as stoked to meet you, and it’s enlightening to see how other people in other parts of the country/world express the CrossFit culture. It’s a rare thing and something worth taking advantage of!

Have you dropped into another affiliate while traveling? If so, what was it like? Any advice for first-timers?

News and Notes

• This year’s Community Potluck goes down Saturday, February 8th! We’re excited to get everyone in house to break bacon and socialize together outside of classes. This event will simultaneously kick off the new year, support the Look, Feel, Perform Better Challenge, and bring folks from all times and corners of the gym together. Learn more and let us know what you’re bringing on the event page!
• Missing something? Maybe a shirt or a jump rope or a dozen water bottles? It might be in our most recent lost and found dump! Be sure to claim your stuff before we donate it to CHIPS in a couple of weeks!

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The Story of Breakfast CrossFit
Why Fitness Trackers Might Not Give You All the “Credit” You Hoped For The Conversation

Every 2:00 Seconds for 7 Sets:
3 Position (Mid/Below-the-Knee/1″) Hang Power Clean 

Aim to work sets across at about 65-75%, with the goal of no misses. Keep these crisp, focusing on timing and speed. Consider sloppy footwork or racking of the bar as misses. If you miss any set you must drop weight.

Post loads to comments.
Week 4 of 6

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4-5 Rounds or 20 Minutes:
1-2 Rope Climbs or Modified Rope Climbs
2-4 Hollow Body Wall Walks
8 Calorie Bike/12 Calorie Row
16 Seated Pike or Straddle Leg Lifts

Aim to move continuously and deliberately. Scale the rope climbs to legless if able, and/or add in 4-8e hip taps to the last wall walk of each set as able. The leg lifts should be done at a controlled tempo without touching your heels on the floor between reps. Modify to 8-12e single leg as needed. 

Post work to comments.

CFSBK Kids Birthday Party Testimonials

Did you know that our CFSBK Kids program offers birthday parties? We offer hour-and-a-half events for kids of all ages! Each party consists of an hour of age appropriate activities, followed by a half-hour during which the parents can do food/cake and kids can do a little controlled free play afterwards. While we have refrigerators for drinks/beer, tables, chairs and plenty of room for parents to hang out, birthday cakes and any other food you’d like to serve is to be provided by the parents. Our parties are a blast!

Don’t take it from us. We’ve gathered some recent testimonials from parents:

“Coach Lynsey and the entire CrossFit South Brooklyn Kids team did the most amazing job hosting my daughter’s 6th birthday party! They took her theme (Rainbow Girl Superpower!) and ran with it, making my life as a parent as easy and stress-free as possible. The coaches did a fantastic job of incorporating plenty of exciting and age appropriate activities and had all the girls laughing, running and playing throughout the entire party (bonus points for how ready my kids were for bedtime after the party). I can’t say enough amazing things about CrossFit South Brooklyn and their awesome Kids program and would plan a party here every day if I could (wait, can I??).”—Courtney S.

“We threw our daughter’s birthday here—for the second year in a row, at her demand—and it was fantastic. The kids are challenged, exhilarated, and exhausted, the coaches are fun and encouraging. The parents love watching their kids learn how to conquer complicated but age-appropriate obstacle courses while hanging on the sidelines. Each year we’ve heard from other parents that it’s their favorite birthday party. Love CFSBK kids parties!”—Rebecca G. 

“CrossFit South Brooklyn made the best birthday ever! They are GREAT with the kids, and the kids have a blast with the activities (obstacle courses, bouncy house, rope swing). They even customized the activities to my daughter’s party theme, Star Wars, which she can’t stop talking about. It’s also nice that you can bring drinks and food for parents, and the large open room accommodates groups well. I would definitely recommend CFSBK for a birthday party.”—Stacey

Go HERE for more info and to book a party. Feel free to send today’s post to any parents who might be interested! 

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The 3 Laws of Muscle Activation in Resistance Training Breaking Muscle
The N.E.A.T. Way to Exercise Blue Zones

A1) Front Squat:
3 x 5 @ 3011

No pause at the bottom but the turnaround should be controlled with little to no “bounce.” Add a few lbs to last week.

A2) Chin Up:
3 x 5 @ 3011

No pause at the bottom but the turnaround should be controlled with little to no “bounce.” Add resistance or use band assistance that allows you to perform the reps at the prescribed tempo. As an alternative, perform Tall Kneeling Band Pulldowns. In either case the goal is use a more challenging variation than last week. Keep your neck neutral and avoid “chinning” yourself over the bar. Instead, keep the focus on the lats by pulling the elbows back and down toward the hips. The cue to “pull the bar/band to your sternum” may be helpful here.

Post loads to comments.
Week 3 of 6

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5 Rounds for Time:
21 Squats
7 Power Cleans 135/95

The barbell load should be medium-heavy, unbroken on the fast end. 

Post time and Rx to comments.

Photo by Aaron W. 

This Week at CFSBK in Review

1. James Franch is our January Athlete of the Month. Check out Monday’s post to learn more about our first AOM of the decade. Congrats, James!

2. Put yourself in the expert hands of a certified Wim Hof Method Instructor to learn the 3 pillars of the Wim Hof Method: Breathing Technique, Cold Exposure, and Commitment. Find out how you can utilize oxygen and cold exposure to optimize body & mind, and learn about the underlying physiology. The Wim Hof Fundamentals Workshop returns to CFSBK on Sunday, February 2nd!

3. This year’s Community Potluck goes down Saturday, February 8th! We’re excited to get everyone in house to break bacon and socialize together outside of classes. This event will simultaneously kick off the new year, support the Look, Feel, Perform Better Challenge, and bring folks from all times and corners of the gym together. Learn more and let us know what you’re bringing on the event page!

4. The 2020 Look, Feel, Perform Better Challenge is now in full swing, so this week we reposted some words of wisdom from Coach David. Even if you’re not doing the Challenge, be sure to read “Perfection Is the Enemy of Good Enough.”

5. “It is not an exaggeration to say that joining CFSBK has fundamentally changed my identity: I used to think of myself as someone who was ‘good at math’ and simply a lost cause regarding anything physical.” On Thursday, we brought you an awesome testimonial from Eduardo C. on the occasion of his 1000th (!) class at CFSBK. Just read it!

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Fish Oil Supplements Tied to Sperm Health NY Times
Curried Chicken & Tomato Kebabs CrossFit

In teams of 2 with one partner working at a time, complete the following…

3 Rounds for Time:
1000m Row/800m Run
30 Hang Power Snatches 95/65
30 Overhead Squats
30 Lateral Bar Burpees 

Partners may partition the work however desired. 

Post time and Rx to comments.
Week 3 of 6

Just over 1 week until our next Wim Hof Fundamentals Workshop. Head over to the event page for more info!

Stella Z. in the New York Times Today!

Be sure to check out the crossword puzzle in today’s edition (Saturday) of The New York Times, which is the work of our own Stella Z.! Stella recently showed off some of her crossword puzzles at the CFSBK Art Show.

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Maintain These Points of Contact for a Stronger Bench Press BarBend
How to Make Your Strength Routine Evidence Based Outside

A1) Half Kneeling Filly Press:
3 x 5e @ 3011

The racked kettlebell does not have to increase week to week, but choose a challenging load.
No pause at the bottom but the turnaround should be controlled with little to no “bounce.” Go a little heavier than last week.

A2) Deadlift:
3 x 5 @3111 

Add weight to last week. Note the tempo has a 1 second pause on the floor, no touch-and-go.

Post loads to comments.
Week 3 of 6

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AMRAP 10 Minutes:
10 Pull-Ups
20 Dumbbell Thrusters 35/20
30 Dumbbell Deadlifts 35/20

Modify volume on the Pull-Ups or to Ring Rows as needed. The dumbbell load should be medium-heavy, unbroken on the faster end. 

Post rounds, reps, and Rx to comments.

Have you been practicing your karaoke?!

February 8th: Community Potluck!

The big event is just over TWO WEEKS away! This year’s Community Potluck goes down Saturday, February 8th! We’re excited to get everyone in house to break bacon and socialize together outside of classes. This event will simultaneously kick off the new year, support the Look, Feel, Perform Better Challenge, and bring folks from all times and corners of the gym together. The fun starts at 7pm and will continue until around 10. This event is open to everyone and all are encouraged to come. Bring your friends and family!

Your dish doesn’t have to be paleo, but please try and keep the ingredients of your dish to within the guidelines of the Challenge: animal and vegetable proteins, veggies, fruits, nuts, seeds, starches, legumes, and whole grains are all good to go. We’ll vote on the top 3 dishes, so bring your best recipe! You may, of course, opt to bring a healthy dessert that limits the use of sugars and refined grains.

• The gym will provide some alcohol, but feel free to bring whatever else you’d like. If you’re not drinking booze and want to bring a drink, seltzer is great, too!
• If your food needs to be kept warm, you’ll need to provide your own crockpot or other method for keeping it at serving temperature. We’ve got surge protectors and extension cords.
• We’ll provide notecards so you can label your dish and list its ingredients.
• When you leave please take everything you brought with you. Do not leave any pots, pans, Tupperware, utensils, etc. They will be discarded that night.
• There will be a raffle for one free personal training session with Coach David!
• We’ll be doing karaoke again this year!
• THERE WILL ALSO BE A BOUNCE HOUSE (for kids).
• If you’d like to help out (and haven’t already been contacted) we’ll need some hands on deck putting everything away afterwards. If you stay until the end, we’d greatly appreciate some help cleaning up!
• We also need some volunteers to help set up before and clean up afterwards. To help set up, arrive by 6:30 PM! E-mail Coach Brett at Brett [at] Crossfitsouthbrooklyn.com to let him know you’re available.
• Let us know what you’re bringing by posting in the comments section of the event page. 

Get your heavy-duty plates ready. We can’t wait to see you there!

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Weightlifting Personalities: Are You a Dog or a Cat? Catalyst Athletics
Why You Need More Vitamin D in the Winter The Conversation

Crossbody Carry (Farmer + Overhead)

Warm up and work up to a challenging load on both sides, both ways. Use kettlebells and/or dumbbells. The bottom load should be on the heavy side and challenging but prioritize the overhead load, which should end up being be the limiter. 

Post loads to comments.
Week 3 of 6

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2 Rounds For Quality:
3:00 Bike/Row
3:00 of 10 Russian Kettlebell Swings + 5 Burpees
3:00 of 10 Alternating Suitcase Dumbbell Reverse Lunges + 10 V-Ups or Tuck-Ups

Aim to move continuously on each piece at a sustainable aerobic pace. To this end, choose loads that you can handle well and practice nasal only breathing.

Post work to comments.

CFSBK: helping you jump off cliffs since 2007

1000 Days of South Brooklyn

Eduardo C. recently reached 1000 classes at CFSBK and sent this message to Coach David on the occasion:

I’m sure you hear this often but I wanted to shoot a quick note to say once again THANK YOU. The other day I was checking my payments in Zen Planner and happened to notice that I’ve taken 1000 CFSBK classes (!!) and I really want to thank you and the amazing coaching crew for each one of those classes.

It is not an exaggeration to say that joining CFSBK has fundamentally changed my identity: I used to think of myself as someone who was “good at math” and simply a lost cause regarding anything physical. I was the kind of person who would shy away from most physical activities (e.g. zip lining or jumping from a small cliff) because of embarrassment or fear that I would be the one in a million person that would NOT be able to coordinate a couple of steps and die a sure death 🙂

Since I joined CFSBK, I have not only learned “CrossFit” (starting with Air Squats which I was NOT able to do at first due to poor ankle mobility) but also learned how to swim in open water; I have done triathlons and trail races; played some volleyball and some tennis;  run a marathon, tried Brazilian jiu jitsu, among others. I have also jumped from cliffs! Not to mention other things I have tried/started to learn (e.g. improv classes, Precision Nutrition coaching), which are not necessarily “physical” but I believe still related because what 1000 CFSBK group classes have truly taught me is that there is nothing I cannot improve/learn if I confidently put my mind and heart to it. All of that is even before considering the amazing CFSBK community which is now part of the fabric of my life.

For all the above, many many thanks. See you around.

Congrats, Eduardo. We’re so proud of you and all the other CFSBKers who have become more confident, more adventurous versions of themselves!

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10 Nutrition Myths That Need to Die BarBend
Do Our Babies Need to Move More? NY Times

A1) Back Squat:
3 x 5 @ 3011

A2)  3-Point Dumbbell Row:
3 x 5 @ 3011

No pause at the bottom but the turnaround should be controlled with little to no “bounce” (or torso movement in the rows). Add a few lbs to last week. 

Post loads to comments.
Week 3 of 6

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For Time:
50-40-30-20-10 Double Unders
15-12-9-6-3 Chest-to-Bar Pull-Ups

This should be a quick one, unbroken on the fast end. Modify to half volume on the dubs or to Alt Foot Steps or Singles as needed. The pull up variant should be challenging but completed in 1-3 quick sets per round. Options include modifying to Chin Over Bar Pull Ups or Ring Rows, or scaling up to 5-4-3-2-1 Bar Muscle Ups. 

Post time and Rx to comments.

Photo by Aaron W. 

Perfection Is the Enemy of Good Enough

By David Osorio 

Editor’s Note: The 2020 Look, Feel, Perform Better Challenge is now in full swing, so today’s we’re bringing you these words of wisdom that we haven’t reposted in quite a while. Even if you’re not doing the Challenge, you’ll probably find it useful. “Perfection Is the Enemy of Good Enough” was originally posted on 1.11.16.

As the Look Feel Perform Better Challenge enters full swing, many of you are diligently working to count your macros and make better decisions at the checkout line and in front of the fridge. We commend your diligence and are here to support your efforts in the online forums, during the bimonthly nutrition lectures, and in person around the gym.

But a public service announcement, perhaps even a warning, is warranted at this early stage of the Challenge. This Challenge is three months long—about as long as a college semester—and the reality is that motivation can wax and wane over a period of this length. The New Year finds everyone on their best behavior, feeling impervious to temptation and carefully planning each and every meal. And then you know how it goes: things get complicated. Life happens. You’re starving after a long, brutal day at work and end up grabbing a couple slices of pizza on the way home.

Remember not to lose sight of the forest for the trees. What’s important is your cumulative effort. Overarching trends—not any particular day, night, and certainly not a single meal—will be the key to making sustainable changes and ultimately looking, feeling, and performing better.

Changing your nutritional habits is like practicing free throws. On different days, because of different circumstances, your success rate will fluctuate. A bad day where you missed 30 shots out of 50 doesn’t negate the next day, when you creep up to a 90% success rate. If you’re out there, practicing and putting in the work, the sum of your efforts will add up to a higher average success rate, which is what we all want.

Maybe you didn’t get any points today. Maybe you had a few slices of pizza and a couple of beers with your friends last night. The world won’t end! There are far more important questions to ask yourself. Are you eating cleaner overall and making more intentional decisions than you were last month? After a couple of weeks, is it getting easier to look at meals and assess how they’ll fit into the bigger picture of your goals? Do you have more “go-to” healthy meals that you enjoy and have become staples of your diet? Do you feel better than you did before you started the Challenge?

In these first couple of weeks, take a moment to remind yourself why you’re doing this and what you’d like to say you accomplished three months from now. It probably won’t be something like, “I didn’t eat a single grain of sugar.” It should be something more like, “I learned how powerful nutrition can be and can confidently say that I’m healthier and happier than I was before I started.”

Are you doing LFPB this year or have you done it in the past? If so, what was the biggest challenge and how did you deal with it? 

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How I Went from Group Fitness Classes to Competitive Powerlifting Self
Cheryl Lathrope Lost 183 Pounds and Reclaimed Her Life Morning Chalk Up

A1) Close-Grip Bench Press:
3 x 5 @3011

No pause at the bottom but the turnaround should be controlled with little to no “bounce.” Add a few pounds to last week.

A2) Segmented Deadlift:
3 x 5 @3131

Tempo for these is @3131, read as: 1 second pauses at each of the 3 positions (1” > Knee > Mid Thigh) > 1 second at full extension > 3 second eccentric/lowering to the floor > 1 second pause on the floor. Add a few pounds to last week. 

Post loads to comments.
Week 3 of 6

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AMRAP 15 Minutes: 
15 Russian Kettlebell Swings 32/24kg
10 Box Jumps 24/20
5 Strict Handstand Push-Ups

Modify volume or range of motion on the Handstand Push-Ups to 1 AbMat as needed,  or add a deficit as appropriate. Otherwise, sub Box Piked Handstand Push-Ups or heavy strict Dumbbell Presses. 

Post rounds, reps, and Rx to comments.

February 2nd: Wim Hof Fundamentals Workshop Returns to CFSBK

Put yourself in the expert hands of a certified Wim Hof Method Instructor to learn the 3 pillars of the Wim Hof Method: Breathing Technique, Cold Exposure, and Commitment. Find out how you can utilize oxygen and cold exposure to optimize body & mind, and learn about the underlying physiology. The Wim Hof Fundamentals workshop returns to CFSBK on Sunday, February 2nd!

Date, Time, and Pricing

Sunday, February 2nd from 3:00pm to 7:00pm
Price: $125

Register Here!

Head over to the event page for more info!

Stella Z. in the New York Times 

Be sure to check out the crossword puzzle in the New York Times this Saturday, January 25th, which will be the work of our own Stella Z.! Stella recently showed off some of her work at the CFSBK Art Show.

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How Much Sleep Do You Really Need? Scientific American
When Life Throws You Curveballs, Embrace the “New Normal” NY Times

3 Position Power Snatch:
Every 2:00 seconds for 7 sets

Mid-hang>Below-the-Knee>1″. Aim to work sets across at 60-70% with no misses. Keep these crisp, focusing on timing and speed. Press outs are misses. If you miss any set you must drop weight.

Post loads to comments.
Week 3 of 6

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5 Rounds or 20 Minutes:
1:00 Bike
:15-:30e Single Arm Plank
5e Pistol Squats or Goblet Box Step-Ups
10 Dual Dumbbell Cuban Presses

Post work to comments.

January Athlete of the Month: James Franch

As told to Chris Fox

New decade, new Athlete of the Month! James has travelled a unique path to the sport of fitness, as you’ll learn about below. His ever present smile and friendliness, not to mention his work ethic and improved capacity over the few years he’s been training at CFSBK, make him a shoe-in for the honor. I really enjoyed learning a little bit about what inspires this particular human, and hope you will too.

When and why did you begin your journey to CrossFit South Brooklyn? What were you doing fitness-wise prior? 

I was watching the 2016 Olympics and I realized I always wanted to do something like that, but before I didn’t have the work ethic to do so, or to really even imagine it was possible. Because of the musical theatre program I went to for college, I developed a lot of self-discipline and started thinking about goals for my life, things I wanted but never thought I could achieve, and in time began doing CrossFit. Before CrossFit I was mostly doing body building and lots of ballet during college.

You’re in the right place! We do have a few Olympians training inside the walls at 597 and 608 Degraw. What were your initial impressions of the CFSBK environment?

The first thing I saw was the rainbow flag, and that made me feel really comfortable as a member of the LGBTQ community.

We place creating a safe, inclusive environment very high up on our list of values. The flags we hang are symbolic of that fact. Glad we made you feel at home, and we hope many more people feel the same way. What was your “athletic” background prior to dance?

I was fourth in the world at Guitar Hero in the eighth grade. So I had finger dexterity and rhythm in spades. I did two seasons of track in high school, running the 800 (PR 2:06) and the mile (PR 4:57). I used to blackout after races and get horrible cramps because I wasn’t fueling myself the way I should have been.

The truth is that I was dealing with an eating disorder at the time and that’s why resisting societal beauty standards is so important to me now. People rant and rave about big muscles and being skinny and how attractive people are, and it causes young chunky kids like me to starve themselves. Instead, we should obsess over how kind and generous people are rather than how they look. And we should have better education on nutrition in schools!

So beautifully said, James, and I couldn’t agree more. It seems we could all benefit from practicing more compassion toward ourselves and others, and a few more servings of veggies! Glad you’ve found yourself and are on a healthier path today. Also, holy cow you were fast! Where did you grow up?

I grew up in Atlanta, Georgia. My mom is a pastor, and I grew up in the Presbyterian church. That’s why I am a strong Christian today. But it made it difficult to be bisexual. I didn’t know that anyone thought it was wrong for so long. I remember being shocked when I realized some people weren’t okay with it in high school and in church. In my study of the Bible and all my research, LGBTQ people and relationships were capable of just as much goodness and love and generosity, fundamental Christian values. And I am glad to have found a place to live where there are churches, gyms, and communities that know this to be true. It’s allowing me to grow and flourish into a better, happier, more productive person!

And we’re fortunate to get to see glimpses of that flourishing! How’d you end up in Brooklyn?

I went to NYU Tisch’s New Studio on Broadway for Musical Theatre for undergrad, and that’s where I met my wife Emily. We got married right after graduation (my mom officiated the wedding) and moved in with my sister and her husband in downtown Brooklyn. We help take care of their son (our nephew and godson and cutest baby ever) Miro. My brother also lives in the city, and soon my parents are going to have a place here as well, which will be so awesome. I have plans for the whole Franch family to live together someday in a supportive communal compound…mwahahaha.

Communal family compound, heh? Have you seen the Netflix documentary Wild Wild Country? Ah, nevermind…How do you spend your days?

I usually work out at Open Gym mid-mornings. Then I walk the dogs, do the laundry, clean the house, cook, and nanny for my awesome sister… #communal living. After that I do podcast related duties: edit audio, compose music, plan storylines, research dialects for characters, and generally mumble a lot to myself, freaking my wife out terribly. I am a member of The Brothers Pimm, and we host an audio drama podcast focused on fast-paced, cinematic storytelling, mystery and intrigue. Join us every Wednesday for the latest installment of City Limits! It’s one part high-flying superhero action, one part hard-boiled gumshoe noir, and a whole lot of fun. I’m getting to use my theatre degree and get better at storytelling in a very exciting medium! Follow us on Instagram and Twitter or search for City Limits wherever you get your podcasts to get started listening! Also, I eat six times a day just like my nutritionist tells me to, which takes up more time than one might imagine 🙂

Man, sounds like you regularly have pretty packed days. Do you have any time for hobbies other than CrossFit?

I like video games and anime and Rupaul’s Drag Race and board games and asking my wife to paint my nails (I’ll learn someday!) Also, and most importantly, I like to tussle with my little rescue dog, a chihuahua named Bampo.

Bampo is always a big hit when he shows up in that carrier! If you could place an ad in the NYC subway system, or on a huge billboard in Brooklyn that people would see every day, what would it say?

“Honesty with compassion.” This slogan has made my marriage the most wonderful gift of my whole life, and has led me to truly knowing myself and how I can best help serve not only my wife, but the world. We should tell the truth to one another, but come from a place of love. It doesn’t do anyone good to live in ignorance, but it doesn’t help if you scream and call people stupid while you try to educate them.

So well said again. Thank you. What were your initial health and fitness goals, and what did you struggle with at first? Or, what are you most proud of for improving?

My fitness goal upon starting CrossFit was to make it to the CrossFit Games, and it still is! But I’ve always struggled with strength. Strict Handstand Push-Ups are still a huge struggle. I never thought I would be able to do a Strict Muscle-Up or Handstand Walk, and while I’m still not great at either of those skills, I’m so proud of how far I’ve come! I couldn’t Snatch 95 pounds when I began 3 years ago and this year I snatched 225! CrossFit has taught me patience, diligence, and to enjoy this very, very long process (which hopefully will lead me to the CrossFit Games!)

What piece of advice would you offer to someone just starting CrossFit?

If you don’t have a lot of money, do a lot of research, and watch a lot of videos before you begin. The most important thing is to try not to get injured! I’ve learned a lot through injuries, but would I have rather learned through any other means? Yes. Injuries will happen. Go to a good physical therapist, even if it bankrupts you. Keep moving.

What keeps you coming back to CFSBK?

The nice people! It’s a bummer when I come to open gym and I have the whole place to myself. I enjoy working out alongside the Fit 55+ class. They inspire me to try to get my parents moving so I can have them around for longer!

What qualities are important to you for a future AOM?

That the next Athlete of the Month is Emily Franch, my wife and future queen of the world. No one else will do.

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3 Strategies for Optimizing Mechanical Tension Breaking Muscle
Tips for Making it Through Dry January Outside

A) Front Squat:
3 x 8 @ 3011

No pause at the bottom but the turnaround should be controlled with little to no “bounce.” Aim to add a few lbs to last week.

B) Chin-Up:
3 x 8 @ 3011

No pause at the bottom but the turnaround should be controlled with little to no “bounce.” Add resistance or use band assistance that allows you to perform the reps at the prescribed tempo. As an alternative, perform Tall Kneeling Band Pulldowns. Keep your neck neutral and avoid “chinning” yourself over the bar. Instead, keep the focus on the lats by pulling the elbows back and down toward the hips. The cue to “pull the bar/band to your sternum” may be helpful here.

Post loads to comments.
Week 2 of 6

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5 Rounds for Time:
20 Alternating Dumbbell Power Snatches 50/35
10 Box Jumps 24/20″
10 Calorie Row

The dumbbell should be medium heavy for you, something you could do unbroken. 

Post time and Rx to comments.

This Week at CFSBK in Review

1. Put yourself in the expert hands of a certified Wim Hof Method Instructor to learn the 3 pillars of the Wim Hof Method: Breathing Technique, Cold Exposure, and Commitment. Find out how you can utilize oxygen and cold exposure to optimize body & mind, and learn about the underlying physiology. The Wim Hof Fundamentals workshop returns to CFSBK on Sunday, February 2nd!

2. Did you know that we have an in-house Chiropractor on the 2nd floor of  597 Degraw? Dr. Jason Fidler is a licensed Chiropractor and holds a doctorate from New York Chiropractic College. Since 2006, Dr. Fidler has held full spine Active Release and Kinesio taping certifications, two very effective and sought-after physical treatment protocols. He has been serving members of CrossFit South Brooklyn and the greater New York City community for over ten years. Check out Tuesday’s post for more info!

3. A message from Richard G., whose band has some upcoming gigs: “The L Train Brass Band is playing all month at the Queens Brewery in Ridgewood. This is preparation for our trip to Nola February 7th, and marching in Krewe Delusion on Feb 8th at 7pm. The Queens Brewery gigs are Saturday, January 18th, Saturday, January 25th, and Friday, January 31st.”

4. This year’s Community Potluck goes down Saturday, February 8th! We’re excited to get everyone in house to break bacon and socialize together outside of classes. This event will simultaneously kick off the new year, support the Look, Feel, Perform Better Challenge, and bring folks from all times and corners of the gym together. Learn more and let us know what you’re bringing on the event page!

5. Today’s 11am Active Recovery class is cancelled. 

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The Absurdity of Prohibiting Protest at the Olympics Outside
7 Benefits of Swimming and How to Get Them Scientific American