AMRAP 40 Minutes:
40 Single-Arm Dumbbell Hang Clean and Jerk 50/35
400m Run
40 Sit-Ups
400m Run
40 Box Jumps 24/20
400m Run

The Dumbbell Hang Clean and Push Presses are 20 each arm which you may break up however desired, but we recommend alternating sets of 5 each arm. Option to modify the distance on the runs to 270 or to a 400m row as needed in order to complete them in under 2:30. Bias jumping to a lower box over stepping to a higher one. Aim to move at a steady pace throughout the entire workout, not alternating between sprinting and slowing down or stopping. 

Post rounds, reps, and Rx to comments.
Week 1 of 6

 

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A post shared by CrossFit South Brooklyn (@crossfitsouthbrooklyn) on Feb 21, 2020 at 9:50am PST

Team Cortisol Junkies took 3rd place in their heat in their first event of Wodapalooza 2020 and finished the day in 1st place in their division. CFSBK is well represented at WZA this year. See yesterday’s post to find out how you can follow our athletes’ progress! 

Weekend Schedule

We are running on a modified schedule today and tomorrow as we host the Functional Range Conditioning Seminar in 597. Please check in at 608 Degraw. Here’s that’s happening:

Saturday, February 22nd

8am CrossFit
9am Short Circuit
10am CrossFit
10am Yoga for Athletes
11am CrossFit
12pm CrossFit
1pm CrossFit
2-4pm Open Gym

Cancelled: 8am Strong Fit, 9am Crossfit, 10am Short Circuit, 11am Anti-Gravity Strength, 11am Active Recovery

Sunday, February 23rd

8am CrossFit
8am Short Circuit
9am CrossFit
9am CrossFit Preschool
10am CrossFit
10am CrossFit Kids
10am Starting Strength
11am CrossFit
11am Active Recovery
12pm CrossFit
12pm Pilates
1pm CrossFit
2-6pm Open Gym

Cancelled: 2:15pm Free Intro

We will not be able to accomodate any Open Gym work before 2pm today or tomorrow.

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Train the Foundation of Success: Willpower Breaking Muscle
A Postural Error CrossFit

A) Deadlift:
Heavy 5 @2111

Warm up to a single heavy set of 5 reps at tempo, slightly (5-10lbs) heavier than the 3x5s we did a few weeks ago. This should be done with no misses and perfect form. The goal is to build success at moving heavy weights with near perfect form, so this should not be a true 5RM.

B) Barbell Row (Pendlay Row):
2 x 9-12

As a ballpark guide, you might use about 30-40% of your heavy 5 Deadlift weight then increase load and/or reps week to week, but prioritize good movement overload. 

Glen Pendlay explains the Pendlay Row: Notice that the barbel starts on the floor for each rep in these. There’s some momentum and speed off the floor yet Max’s back remains neutral and his torso remains near horizontal. If you can get into this position then perform them like this!

Barbell Row Demo: If lack of flexibility (most likely in the hamstrings) prevents you from maintaining a neutral spine with a horizontal torso and very little knee bend, then perform them like in this video. Note that the torso is still near horizontal and not “ratcheting up” with each rep. Due to grip fatigue you may have to use a lighter load for this variation. 

Post loads to comments.
Week 1 of 6

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7 Rounds for Time:
10 Wall Balls 20/10, 14/9
10 Power Snatches 95/95

The barbell should be light for you, unbroken on the fast end. 

Post time and Rx to comments.

The CFSBK cheering section supporting Coach KHarpz at last year’s Wodapalooza

CFSBK at Wodapalooza 2020

We’re sending strong representation to Wodapalooza 2020, and we want you to follow along! Here are the badass CFSBKers competing in Miami:

Elly Correia, Greg Carlson, Pat Correia, and Toni Smith comprise Team Cortisol Junkies (coached by Coach Ro) and will compete in the Scaled Team division. Their first event is the Pump Sesh Triplet, where they’ll go off today (Friday) at 3:21pm in Lane 4 at Bayside Stadium.

Coach KHarpz is on Team Buffed, Beautiful, and Bitchin (rounded out by a crew from CrossFit Queens) and will compete in the Rx Team division. Her first event is the Pump Sesh Triplet, where she’ll compete today at 9:33am in Lane 6 at Bayside Stadium.

Coach Brittany is on Team Frandogs Spandex and will compete in the Rx Team division. Her first event is the Pump Sesh Triplet, and you can catch her today at 10:15am in Lane 8 at Bayside Stadium.

You can follow their progress on the WZA Leaderboard, and we’ll provide updates over the weekend. If you have (or want to buy) a FloElite subscription, you can watch the events live. Kick some ass, gang! Thanks for doing CFSBK proud!

Weekend Schedule

We’ll be running on a modified schedule this Saturday and Sunday as we host the Functional Range Conditioning Seminar in 597 Degraw. Everything you need to know is on our Schedule page!

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How to Watch: Wodapalooza Morning Chalk Up
2 Perfect Breakfasts for Blood Sugar Balance Blue Zones

Speed Box Squats:
45% x 3 x 10 @21X1

Rest :45-1:00 between sets.

Percentage recommendations are based off of a recent 1RM. Alternately, add 50% of the recent 5 x 3. These should be LIGHT and FAST on the way up. Note the tempo includes a 2 second descent and 1 second pause at the box. This is meant to help prevent you from crashing onto the box and/or relaxing on the box. The intent is to find the box under control and maintain tension there before exploding up.

JTS Speed Squat Video (Though Chad isn’t using a box in these squats, they’re a great example of moving through perfect positions with amazing speed.)

Post loads to comments.
Week 1 of 6

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4-5 Rounds or 20 Minutes for Quality:
200m Row/Run or 500m Bike
10 Dumbbell Alternating Leg Box Step Overs 35/20, 24/20
10 Ring Rows
:20e Dumbell Side Plank
:45-1:00 Rest

Modify the load and/or height on the box step overs so you can grab ’em and go. The intent is to move continuously through the circuit. 

Post work to comments.

A great shot of Azam P. mid-Clean by Thomas H. 

Another Happy Member!

Jess P. recently left us an awesome Yelp review, and we just had to share:

The vibe here is warm. It’s LGBTQ friendly, and a wide range of ages (teen classes to seniors), different races and ethnicities, and different sizes are welcome (I’m usually the chubbiest person in class, come join me!). They let people bring their well behaved dogs, and it’s so sweet to see them hanging out together.

They offer a free trial class on Sundays, and it gives you a sense of the flow of a class and how to do the movements safely. If you’re like me, with zero weightlifting experience and a poor memory for physical movement, it will take a while to really sink in. From there, you take a series of four Foundations classes for a deeper intro to the different types of exercises or you can opt for the Short Circuit classes, basically HIIT classes without the weightlifting.

Even though people who’ve been coming here for a long time are obviously stronger and fitter, they empathize with those of us who are just starting out. The instructors have real enthusiasm and energy for your personal improvement. You get tons of feedback on how to do things properly and safely, which is a big reason while I finally chose this gym to try CrossFit. And everything can be scaled to your fitness level or ability.

There’s a great blog on their website that highlights members of the community of folks who come here, links to videos of different moves, and other useful information. You also get free access to an app to track your workouts, so you can see your improvement over time.

Thanks so much, Jess. We’re happy that you’re happy! Did you know that we’re ranked among Yelp’s 10 Best CrossFit Gyms in Brooklyn? Yelp us out by leaving another review! 

Farewell to 5:30pm Short Circuit on Tuesdays and Thursdays

It is with heavy heart that we have decided to take the 5:30pm Tuesday and Thursday Short Circuit classes off of our schedule. Unfortunately, the time was a little too early to get enough traction, and there are scheduling conflicts that won’t allow us to push it to later in the evening. Next week, February 25th and 27th will be our final 5:30pm PM Short Circuit classes. If this affects your membership or makes you unable to attend alternative classes, please contact us at info [at] crossfitsouthbrooklyn.com so we can find you a solution. Thanks so much for your support of the program and we hope to see you at other times and days

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5 Ways Kettlebell Training Can Improve Your Barbell Lifts BarBend
Super Cushioned Running Shoes Are All the Rage, but Aren’t Foolproof NY Times

Bench Press:
Heavy 5 @2011
80% x 9-12 x 2

Warm up to a single heavy set of 5 reps at tempo, slightly (5-10lbs) heavier than the 3 x 5s we did a few weeks ago. This should be done with no misses and perfect form. The goal is to build success at moving heavy weights with near perfect form, so this should not be a true 5RM. Finish with 2 sets of 9-12 reps at 80% of what you did for the heavy 5. These sets should be challenging but leave a rep or two in the tank. Have spotters in place on all work sets. 

Post loads to comments.
Week 1 of 6

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Performance
AMRAP 10 Minutes:
15 Hang Power Cleans 135/95
75 Double-Unders
5 Ring Muscle-Ups

The barbell should be medium heavy, unbroken on the fast end but a quick 2-3 sets is okay. Scale volume on the Muscle-Ups as needed.

Fitness
AMRAP 10 Minutes:
10 Hang Power Cleans 135/95
50 Alternate Foot Steps or 100 Single-Unders
10 Burpees
10 Kipping Pull-Ups

The barbell should be medium heavy, unbroken on the fast end but a quick 2-3 sets is okay. Scale volume on the Pull-Ups or to Ring Rows as needed. 

Post rounds, reps, and Rx to comments.

Check out Thomas H.’s photosets from Coach Brittany’s Gymnastics Kipping Workshop and Saturday Open Gym!

WODVentures in Iceland

This June WODVentures is offering a retreat that features TWO destinations in South West Iceland as well as some exciting new activities!

Experience a week of daily CrossFit training at CrossFit Reykjavik, four nights in the capital city and two nights in the charming coastal town of Vik, and outdoor adventure including glacier hiking, swimming and relaxing in the famous Blue Lagoon, dipping in natural hot springs, ice cave exploration and a host of spectacular natural sights in and around the South of Iceland.

The travel dates are June 1st through June 7th. Go HERE for all the info!

Weekend Schedule

We’ll be running on a modified schedule this Saturday and Sunday as we host the Functional Range Conditioning Seminar in 597 Degraw. Everything you need to know is on our Schedule page!

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Overhead Stability: A Strength Training Must Breaking Muscle
From 400 Pounds to Wodapalooza Morning Chalk Up

Speed Band Deadlift:
10 x 3 @21X1

Rest :45-1:00 between sets.

Barbell loading is light, about 45% of a 1RM or about 55% of your recent heavy 5 x 3. You can choose Sumo or Conventional Deadlift, but we recommend sticking with one throughout the cycle. These should be fast reps. Focus on moving the bar with speed through perfect positions. Note the tempo includes a 2 second descent and 1 second pause on the floor. This is meant to help prevent you from bouncing the plates and/or relaxing on the descent. The intent is to lower the bar under control and maintain tension before exploding up. In each of the linked videos above you’ll see examples of moving through perfect positions with amazing speed.

Band Guide

If your MAX deadlift is…

<135: Orange Band
135-225: Red Band
225-315: Blue Band
315+: Green Band

Post loads to comments.
Week 1 of 6

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20 Minutes Continuous Effort:
15 Calorie Row
100’e Single-Arm Rack Kettlebell Carry
20 Alternating Dumbbell Snatches
:20 L-Sit

The carries should be challenging, use an appropriate load. The Dumbbell Snatches should be light-medium and unbroken. Focus on getting into a rhythm with these. The L-Sits can be done on parallettes, boxes, or rings. Modify to Tuck Sit Holds as needed. 

Post work to comments.

February Athlete of the Month: Caroline Svenson

As told to Chris Fox

Though Caroline is a relatively new part of our CFSBK family, she’s been making a great impression since day one. Right away you see that she’s smart, funny, and certainly more than capable in a group class. We also appreciate how she goes that extra mile. whether it be to help one of her classmates in class, connect outside of 597 and 608 with gym friends, or volunteer at a gym event, Caroline is an A+ example of a CFSBK Athlete of the Month. Keep reading to learn a bit more about this gal from the Palmetto State.

Hey, Caroline! Congrats, and thanks for meeting with me. Let’s begin at the start…When and why did you begin your Crossfit journey, and how did you end up at CrossFit South Brooklyn?

Thanks! This is so exciting and a great way to start my day! I started doing “CrossFit” during the summer of 2017 at a gym in Columbia, South Carolina called Base 10 Fitness. They’re not a CrossFit affiliate, but the classes are structured pretty similarly and the movements are mostly the same. It was a great intro and such a great experience, largely because it’s a small gym with small classes and a tight-knit community. I’ve never really been a “gym girl” and didn’t know how to do the stuff in classes at first, but the coaches were super helpful, as were the other members.

I joined CFSBK in the summer of 2018 after moving to Brooklyn! I moved here with no job and no real plan for what I’d do, but I figured spending time with people who might be as nice and positive as the folks at Base 10 would be a good idea. In all honesty, I needed a reason to get out of the house! I had a list of gyms and figured I’d check out others in the area, but once I took the free intro class with David, I didn’t go anywhere else.

Lol, let’s come back to the “moved to NYC with no job” part later. What were you doing for fitness prior to joining that gym in SC?

I guess I’ve been an “athlete” of some sort all my life. My momma put me in gymnastics classes as a toddler so I could have a place other than the couch to jump on and flip off from. I wound up competing in gymnastics from about ages 2 through 10. During that time, I participated in different programs and camps, like TOPs (basically like a strength and conditioning school for young female gymnasts), and really enjoyed it! I quit at around 10 years old when my family moved to a new area. The change was a lot for me… new coach, new classmates, etc. I wasn’t enjoying it and didn’t want to go anymore, so I stopped.

I started cheerleading soon after leaving gymnastics (yes, like that Cheer) and continued throughout college at Louisville and then at USC. It might sound funny, but I think there’s a lot of similarity between cheer and CrossFit. To excel at either you need to be coordinated, strong, and powerful enough to throw heavy stuff around. In one it’s barbells; in the other it’s people.

Once college was over and cheerleading wasn’t an option anymore, a lot of girls “joined gyms.” I wanted to stay fit and had no idea what to do, so I joined one too. To my surprise, there was a lot of carryover from all those years of cheer! From the need for strength, to the teamwork aspect, to developing new skills, setting goals, and tracking progress. I was immediately drawn to it.

I hope we get a shot of you in your full cheerleading regalia as the pic for this article! What were your initial impressions of the CFSBK environment?

I loved it, obviously. I’m not huge on trying new things, so I was nervous and almost didn’t show up, but I live literally on the same street as the gym and had no good excuse to skip out. I was greeted at the front desk, chatted a bit, and noticed people hanging around and talking. The people here just seemed to be happy and enjoying themselves. And the logo is pretty cool, too.

Glad you left your apartment and didn’t chicken out! Where did you grow up, and how’d you end up in Brooklyn?

I was born in Greensboro, NC and grew up between there, Greenville, SC, and Boiling Springs, SC. There’s not a lot happening in the Carolinas other than counting cows and sitting in parking lots, which is to say I grew up in small, rural, Southern towns. I went to the same school as my mother, grandma, and great grandma. I’ve got two older brothers (I’m the baby) and also grew up with lots of cousins just a few years apart. It was nice and we’re a close family because of it, but small town + big family = everyone knows your business. And, my mom teaches middle school and coached at our high school, so someone always knew who we were! Her maiden name is Pace and I was always “one of those Pace kids.”

I moved to Brooklyn because I wanted to get out of the South. It was such a great place to grow up, and I’ll always be thankful for it, but I saw generations stay. Not that there’s anything wrong with that; I just wanted to know what else was out there. My parents lived in new York when they were first married and encouraged us kids to explore. I studied abroad for a summer in Reggio Emilia, Italy, and pushed back “real life” for a bit after college. I spent a few fun months bartending and was in no rush to make any big decisions. When my brother’s roommate situation fell apart last minute here in Brooklyn, I took it as a sign and decided to move. So here I am!

Wow…I’m always impressed by people who just pick up and move, especially when they could well have stayed comfortable where they were. How do you spend your days outside of CFSBK nowadays?

I eventually did look for a job and now work for Brooklinen. I joke that it’s sort of my first “real-person” job, and I love it. I’ve got awesome co-workers who’ve become my best friends, and I also have a ton of fun with gals and guys from the gym. Some of us recently had a 2020 Vision Board Party! I may be a bit of a jock, but I come from a book heavy family, so I’m also quite bookish. Last year, I read 52 books and plan to do it again this year! 2019 was filled with mostly fiction (ironically, I find that reading fiction makes me more empathetic in reality), but this year I’m trying to include more non-fiction as well. I’m also in a few book clubs to keep me inspired, and for Christmas this past year I received the perfect gift—one of those bed tray tables to read and keep a drink on! I’m obsessed with it. And, of course, I love to watch sports of any and all kinds, with college football as the front runner. (SEC, baby!) I’ve also had some of my best New York conversations with random old guys while catching the Carolina Panthers over at 200 5th.

52 books in a year! Holy cow. I would need to do nothing else but read to hit that number. I love asking this next question because I feel it gets to people’s true self in a way. 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?

That would be my momma’s motto: “Nobody Cares.” And not in a bad way at all, but more as a reminder to not worry about being judged. Nobody really cares about what you do since they’re all busy caring about themselves. You wanna dance, then dance your heart out. You wanna wear leggings and a tee to go out, do it and be comfy! If you meet a cute bartender and want to leave your number, do it, because why not? I’ve always been comfortable in my own style and have my mother to thank for it. There’s a quote—maybe by Dr Seuss, maybe not—that goes: “Those who mind don’t matter, and those who matter don’t mind.” I think that’s a powerful thing to believe.

Thanks for that! I love Dr Seuss and love that quote, so of course I had to look it up. Turns out it was Bernard Baruch, but the sentiment is there nonetheless. What piece of advice would you offer to someone just starting Crossfit?

SCALE! You don’t have to do what’s on the board. Forget what you think you “should” do. Go light, learn from the coaches, and stay positive.

What keeps you coming back to CFSBK? How do you make training fit into your lifestyle?

CFSBK just feels like home. Sometimes I might not want to come to class, and when I do, my most-used phrase is “This is NOT fun.” But I always like who it makes me. The programming is awesome and coming here in the morning sets the vibe for the rest of my day. It makes me want to eat better, puts me in a great mood, and serves as an anchor for whatever else happens in my life.

I love the phrase you use there, “I always like who it makes me.” To me that sounds like you’re putting action ahead of inspiration and letting the results follow. Which I both admire and recommend, and strive to do myself. Last question! What qualities are important to you for a future Athlete of the Month?

A future AOM should be someone who’s willing to listen and learn more, no matter how much they think they already know. Someone who asks questions, helps others, and is excited and enthusiastic about improving!

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The Benefits of Intermittent Fasting NY Times
Six-Time Gold Medalist Finds New Home in Adaptive CrossFit Community Morning Chalk Up

Back Squat:
Heavy 5 @2011
80% x 9-12 x 2

Warm up to a single heavy set of 5 reps at tempo, slightly (5-10lbs) heavier than the 3 x 5s we did a few weeks ago. This should be done with no misses and perfect form. The goal is to build success at moving heavy weights with near perfect form, so this should not be a true 5RM. Finish with 2 sets of 9-12 reps at 80% of what you did for the heavy 5. These sets should be challenging but leave a rep or two in the tank. Have spotters in place on all work sets. 

Post loads to comments.
Week 1 of 6

_____________________

5 Rounds for Time:
5e Single-Arm Dumbbell Thrusters 50/35
7 Kipping Pull-Ups
21 Double-Unders

The dumbbell load should be medium heavy. Modify volume on the Pull-Ups or to Ring Rows as needed. Modify the Dubs to Alternating Foot Steps or 2x Singles as needed. 

Post time and Rx to comments.

Photo by Aaron W. 

Upcoming Training Cycle Template

Dates: M 2/7/20 – S 3/29/20 (6 weeks)

Objectives: To move some heavy weights some days, and some light weights fast on other days, leading up to a max effort testing day on the powerlifts—Back Squat, Bench Press, and Deadlift. While this cycle will have a somewhat narrower focus in preparing to move the most weight possible on those particular lifts, we’ll continue to program a blend of moderate and higher intensity GPP work alongside lower intensity mixed modal aerobic pieces. The testing day for this cycle will be Sunday, March 29!

Monday: Heavy Squat + Repetition Squat + Metcon

Week 1: Heavy 5 @20X1 + 80% x 9-12×2
Week 2: Heavy 3 @20X1 + 75% x 9-12×2
Week 3: Heavy 1 @20X1 + 70% x 9-12×2
Week 4: Heavy 5 @20X1 (5-10lbs heavier than week 1) + 80% x 9-12×2
Week 5: Heavy 3 @20X1 (5-10lbs heavier than week 1) + 75% x 9-12×2
Week 6: Heavy 1 @20X1 (5-10lbs heavier than week 1) + 70% x 9-12×2

The heavy set should not be a max effort attempt, but something heavy for the day that you feel confident making. The repetition set percentages are based on what you lifted today. They should be hard effort sets—with no misses and no slop—taken to within a rep or two of failure.

Tuesday: Dynamic Deadlift (Speed Deadlift with Bands) + MMA

Percentage recommendations are based off of a recent 1RM. These should be LIGHT and FAST on the way up. Note the tempo includes a 2 second decent and 1 second pause on the floor. This is meant to help prevent you from bouncing the plates and/or relaxing on the descent. The intent is to lower the bar under control and maintain tension there before exploding up. In each of these linked videos you’ll see examples of moving through perfect positions with amazing speed:

Conventional Set Up (band under feet and just outside hands)

Sumo Set Up (band under feet and in between hands)

Week 1: 45% x 3 x 10 @21X1
Week 2: 50% x 3 x 10 @21X1
Week 3: 55% x 3 x 10 @21X1
Week 4: 60% x 3 x 10 @21X1
Week 5: 65% x 2 x 10 @21X1
Week 6: 70% x 2 x 10 @21X1

Band Guide

If your MAX deadlift is…

<135: Orange Band
135-225: Red Band
225-315: Blue Band
315+: Green Band

Wednesday: Heavy Bench Press + Repetition Press + Metcon

Week 1: Heavy 5 @20X1 + 80% x 9-12 x 2
Week 2: Heavy 3 @20X1 + 75% x 9-12 x 2
Week 3: Heavy 1 @20X1 + 70% x 9-12 x 2
Week 4: Heavy 5 @20X1 (5-10lbs heavier than week 1) + 80% x 9-12 x 2
Week 5: Heavy 3 @20X1 (5-10lbs heavier than week 1) + 75% x 9-12 x 2
Week 6: Heavy 1 @20X1 (5-10lbs heavier than week 1) + 70% x 9-12 x 2

The heavy set should not be a max effort attempt, but something heavy for the day that you feel confident making. The repetition set percentages are based on what you lifted today. They should be hard effort sets—with no misses and no slop—taken to within a rep or two of failure.

Thursday: Dynamic Back Squat (Speed Box Squats) + MMA

Week 1: 45% x 3 x 10 @21X1
Week 2: 50% x 3 x 10 @21X1
Week 3: 55% x 3 x 10 @21X1
Week 4: 60% x 3 x 10 @21X1
Week 5: 65% x 2 x 10 @21X1
Week 6: 70% x 2 x 10 @21X1

Percentage recommendations are based off of a recent 1RM. Alternately add 5% and take that number from the recent 5x3s. These should be LIGHT and FAST on the way up.Note the tempo includes a 2 second decent and 1 second pause at the box. This is meant to help prevent you from crashing onto the box and/or relaxing on the box. The intent is to find the box under control and maintain tension there before exploding up.

JTS Speed Squat Video (Though Chad isn’t using a box in these squats, they’re a great example of moving through perfect positions with amazing speed.)

Friday: Heavy Deadlift + Repetition Barbell Row + Metcon

Week 1: Heavy 5 @21X1 + 2 x 9-12 BB Rows
Week 2: Heavy 3 @21X1 + 2 x 9-12 BB Rows
Week 3: Heavy 1 @21X1+ 2 x 9-12 BB Rows
Week 4: Heavy 5 @21X1 (5-10lbs heavier than week 1) + 2 x 9-12 Barbell Rows
Week 5: Heavy 3 @21X1 (5-10lbs heavier than week 1) + 2 x 9-12 Barbell Rows
Week 6: 3 x 1 @21X1 (submax singles, use same load as last week’s triples) + 2 x 9-12 Barbell Rows

The heavy set should not be a max effort attempt, but something heavy for the day that you feel confident making. The Repetition Barbell Rows should be hard effort sets with no slop, taken to within a rep or two of failure. As a ballpark guide, you might use about 40-50% of your heavy 5 Deadlift weight and increase load and/or reps week to week, but prioritize good movement over load.

Glen Pendlay explains the Pendlay Row (Notice that the barbell starts on the floor for each rep in these. There’s some momentum and speed off the floor yet Max’s back remains neutral and his torso remains near horizontal. If you can get into this position then perform them like this!)

Barbell Row Demo (If lack of flexibility, most likely in the hamstrings, prevents you from maintaining a neutral spine with a horizontal torso and very little knee bend, then perform them like in this video. Note that the torso is still near horizontal and not “ratcheting up” with each rep. Due to grip fatigue you may have to use a lighter load for this variation.)

Saturday: Partner/Interval Workout

High/medium intensity.

Sunday: Power Clean/Snatch + Dynamic Press (Plyo Push-Up or paused speed DB bench) + MMA

Olympic Power Variant

Week 1: Power Clean Variant
Week 2: Power Snatch Variant
Week 3: Power Clean Variant
Week 4: Power Snatch Variant
Week 5: Power Clean Variant
Week 6: Power Snatch Variant

Speed Dumbbell Floor Press

Week 1: 10 x 2 @21X1
Week 2: 10 x 3 @21X1
Week 3: 10 x 4 @21X1
Week 4: 10 x 2 @21X1
Week 5: 10 x 3 @21X1
Week 6: 10×4 @21X1

These should be LIGHT and FAST on the way up. Begin the cycle with a pair of dumbbells that you can move fast for all 20 reps. As ballpark guide, the total of both dumbbells should be about 30% of a recent 1RM Bench Press or 35% or the recent 5 x 3s. Note the tempo includes a 2 second decent and a 1 second pause with elbows on the floor before moving the weight up as fast as possible. This is meant to help prevent you from crashing onto the floor and jamming your wrist between the floor and the weights. The intent is to find the floor under control and maintain tension there before exploding up.

Dumbbell Speed Floor Press  (Note the control down and speed up.)

Mark Bell Speed Floor Press (Though in this video Mark is using bands and a barbell, these reps are a great example of moving through solid positions with amazing speed.)

News and Notes

• Missing something? 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.
• Check back tomorrow to find out who our February Athlete of the Month is! 

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Neuroscience Says Your Mind and Body Gets Stronger When You Focus on This 1 Thing Inc.
Why Protein Isn’t Created Equal BarBend

A) Front Squat:
5 x 3 @ 3011

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

B) Chin-Up:
5 x 3 @ 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 6 of 6

_____________________

3 Rounds for Time: 
400m Run
15 Single-Arm Kettlebell Swings Left 24/16kg
5 Turkish Get-Ups Left 24/16kg
15 Single-Arm Kettlebell Swings Right
5 Turkish Get-Ups Right

The kettlebell loading should be challenging for the get ups. Modify and use a lighter dumbbells as needed. 

Post time and Rx to comments.

CFSBK’s Fit 55+ plus class is a strength and conditioning class for older adults who are not content to simply sit on the couch getting older. As the old adage goes, “If you don’t use it, you lose it.” Research points to development of chronic disease in older populations not as a consequence of aging alone, but as a product of decreased activity and less-than-healthy lifestyle choices. Fit 55+ to the rescue! All classes include a warm up, a weight-training circuit intended to build strength and bone density, and a conditioning circuit designed to improve cardiovascular health. Know somebody who might benefit from Fit 55+? Send then this post! 

Active Recovery Cancelled Today

Today’s 11am Active Recovery class is cancelled. Still want to do something other than CrossFit group class today? Don’t forget that we offer Pilates at 12pm!

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5 Back Squat Errors and How to Fix Them BarBend
Michael Pollan On Caffeine Cravings NPR

In teams of 2…

AMRAP 8 Minutes:
8 Box Jumps 24/20
10 Wall Balls 20/10, 14/9

Rest 4 minutes, then…

AMRAP 8 Minutes: 
8 Burpees
10 Calorie Bike

Rest 4 minutes, then…

AMRAP 8 Minutes: 
8 Dumbbell Power Cleans 50/35
10 Alternating No-Push-Up Renegade Rows

Partners alternate complete rounds. Aim to work at a sustainable pace throughout.

Post rounds, reps, Rx, and partner to comments.
Week 6 of 6

Next Weekend’s Schedule

We are running on a modified schedule next Saturday, February 22nd and Sunday, February 23rd as we host the Functional Range Conditioning Seminar in 597. Here’s that’s happening:

Saturday, February 22nd

8am CrossFit
9am Short Circuit
10am CrossFit
10am Yoga for Athletes
11am CrossFit
12pm CrossFit
1pm CrossFit
2-4pm Open Gym

Cancelled: 8am Strong Fit, 9am Crossfit, 10am Short Circuit, 11am Anti-Gravity Strength, 11am Active Recovery

Sunday, February 23rd

8am CrossFit
8am Short Circuit
9am CrossFit
9am CrossFit Preschool
10am CrossFit
10am CrossFit Kids
10am Starting Strength
11am CrossFit
11am Active Recovery
12pm CrossFit
12pm Pilates
1pm CrossFit
2-6pm Open Gym

Cancelled: 2:15pm Free Intro

We will not be able to accomodate any Open Gym work before 2pm on either day.

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No Equipment, No Worries Morning Chalk Up
What to Eat to Prevent Kidney Stones Scientific American

A1) Half Kneeling Filly Press:
5 x 3 @ 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 if you can on both the press and the racked load. If you cannot use a heavier load for the presses then use the same load as last week and increase the tempo with a hold for :02 overhead.

A2) Deadlift:
5 x 3 @ 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 6 of 6

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For Time:
50/40 Calorie Row
50 AbMat Sit-Ups
50 Box Jumps 24/20″
50 Single-Arm Dumbbell Hang Clean and Push Presses 50/35

Alternate arms every 5 reps on the Dumbbell Hang Clean and Push Presses. 

Post time and Rx to comments.

This Week at CFSBK in Review

1.  Tons of great Community Potluck photos by Aaron W. and Thomas H. are now up on Flickr. Relive the magic!

2. “Anytime we try something outside our comfort zone, we can feel a lot of uncertainty, doubt, and fear. That’s normal and expected. It doesn’t mean we have to let those thoughts and feelings stop us. Natalie doesn’t.” On Tuesday we caught you up on 85-year-young Natalie R.‘s work with Coach Whit.

3. For more great stuff like Natalie’s story, follow our coaching staff on Insta! We posted this handy list not too long ago.

4. CFSBKer and leukemia-survivor Casey M. shared his story with us and told us about Haymakers for Hope, a charity boxing event at the House of Blues in Boston this May. Check out Wednesday’s post to learn more about Casey, and be sure to donate to his fundraising campaign!

5. Feeling a little beat up as we approach the end of our 6-week training cycle? Do something nice for your body and book a session with our in-house massage therapist Leah D.!

6. Speaking of… our new training cycle starts next week. Be sure to check the blog on Monday to learn what you can expect in group classes over the next 6 weeks.

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Staying Over the Bar in the Snatch and Clean Catalyst Athletics
Combining Aerobics and Weights Tied to Optimal Weight Control NY Times

Mixed Carry (Front Rack + Overhead)

Warm up and work up to a challenging load for 100′ on each side. 

Post loads to comments.
Week 6 of 6

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4-5 Rounds or 20 Minutes:
3-5e Rope Pull-Ups or Rope Body Rows
20 L-Sit
50′ Sled Push
:30e Dumbbell Side Plank

Perform 3-5 reps with one hand on top for the Rope Pull-Ups/Rows, then switch. The sled should be heavy but consistently moving at a walking pace. Modify the L-Sits to the tuck position or to Seated Tuck Holds on the floor as needed.

Post work to comments.

Book a Massage with Leah D. Today!

Leah is a licensed massage therapist in the state of New York, where she was born and raised. A graduate of the Swedish Institute College of Health Sciences in 2009, she brings a decade of professional experience to her table. Shortly after obtaining her license, she earned additional certifications in sports and medical massage. She has worked in personal training studios, chiropractic offices, private studios, various gyms, community health centers, and at a variety of races and athletic events.

Leah maintains that truly skilled massage therapy has been the most effective modality for any physical ailments she’s personally dealt with, and has made it her mission to frame it in the larger discussion of physical rehabilitation. Her sessions are resolution-oriented, incorporating myofascial release, deep tissue work, trigger point therapy, ART, and rhythmic proprioception rebalancing.

In tandem with her massage therapy study, Leah is informed by her own experiences as a competitive powerlifter since 2012. She competes within USA Powerlifting and is a former New York state record holder in her weight class’s Squat, Bench Press, Deadlift, and overall total in the raw open division. She has worked extensively with strength athletes since making lifting such an integral part of her life, so she understands common myoskeletal issues they often develop.

Schedule

Monday: 9am to 2:30pm
Tuesday: 3pm to 8pm
Wednesday: 9am to 2:30pm
Thursday: 3pm to 8pm
Saturday: 3:15pm to 7:30pm
Sunday: 1:30pm to 7:30pm

Contact

E-mail Leah at leah.decesare [at] gmail.com to set up an appointment.

Pricing

Purchase Here!

Cancellation Policy

Appointments cancelled within 24 hours are subjected to the full cost of the session.

News and Notes

• There are just 3 spots up for grabs in Coach Brittany’s Gymnastics Kipping Workshop scheduled for this Sunday, February 16th. Who wants one?! Go HERE for more info.
• In case you missed it, tons of great Community Potluck photos by Aaron W. and Thomas H. are now up on Flickr!

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5 Foolproof Tips to Build a Stronger Deadlift BarBend
How This Great Grandma Keeps Breaking World Records Outside