Snatch

Every Minute on the Minute x 3:00 / Rest 1:00 (x3):
Hang Squat Snatch

Begin with a medium challenging but perfect load for the first round, adding weight as able for the next two. Keep the focus on perfect execution over heavy load.

Post loads to comments.
Exposure 4 of 8

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For Time:
21 Dumbbell Thrusters 35/20
15 Pull-Ups
15 Dumbbell Thrusters
9 Pull-Ups
9 Dumbbell Thrusters
6 Pull-Ups

Lighter and less volume than dumbbell “Fran,” so get after a fast time today. Scale the Pull-Ups to 9-6-3 or modify to Jumping Pull-Ups as needed to move quickly through them.

Post time and Rx to comments.

Friday, April 26th: CFSBK Night at the Roller Rink

WHAT: A night of roller disco with your gym buds
WHEN: Friday, April 26th from 7:30 to 10:30pm
WHERE: Dreamland Roller Rink at Industry City
WHY: Because it’s fun. Duh!

What else? Guests will be transported into an immersive, retro, roller disco “dreamland” cultivated by world renowned DJs, an MC, hula hoopers, and a red carpet where costumed guests can have their photo taken by a professional photographer.  

Attendees will pay for their own admission (info here), and Dreamland has a bar where drinks can be purchased. Can’t wait to see you there!

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Yesterday’s Results Board: Deadlift | Kettlebell Swings, Sit-Ups, Push-Ups
How Much Fat Can You Lose? Scientific American
Can Curcumin Improve Sports Performance BarBend

Deadlift

Fitness
3 x 5

Sets across. Dead stop reps, double overhand if you can. Add 5-15 pounds to last week.

Performance
3 x 5

Sets across. Dead stop reps, double overhand if you can. Add 5-15 pounds to Week 1, or heavier than last week if you pulled from the floor.

Post loads to comments.
Exposure 4 of 8

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Every Minute on the Minute x 15:
1) 20 Hand-to-Hand Kettlebell Swings 24/16kg
2) 20 AbMat Sit-Ups
3) 10-20 Push-Ups

The kettlebell load should be moderate. Modify the hand-to-hand switch to 10e Single-Arm Kettlebell Swings as needed. The Sit-Ups are unanchored. Modify the Push-Ups to elevated as needed today to be able to complete at least 10 perfect reps. If you can do sets of 20 perfect unbroken Push-Ups then scale up to Ring Push-Ups.

Post work to comments.

Want to set new PRs under the watchful eye of Coach Frank? A late morning cycle of Next Level Weightlifting Club Starts this Wednesday, April 17th! 

Late Morning Next Level Weightlifting Cycle: Register Now!

Next Level Weightlifting Cycle is an Olympic lifting program focused on the development of the Snatch, the Clean, and the Jerk. Think of it as an Olympic lifting version of our popular Starting Strength Program cycles. During this 8 week cycle led by Coach Frank Murray, there will be a heavy focus on strength and technique. Outside of the Olympic lifts, we will train the Squat, Press, and Deadlift to develop the prerequisite strength required to lift big!

Weightlifting is more than just technique. It is the combination of strength, mobility, coordination, and power. We will work to enhance all of these abilities to maximize the Olympic lifts as well as overall fitness.

The benefit of Next Level Weightlifting Cycle that it trains a wide range of modalities. The skills and strength developed over these 8 weeks will transfer directly to CrossFit and your overall fitness.

What do we offer?

• Small group training for optimal feedback and support
• Modified programming for individual needs
• 3-day weekly programing
• Online programming, chat, and video submission via True Coach
• Multiple programming options for varying experiences (Beginner, Intermediate, Advanced)
• Video delay replay devices for enhanced feedback

Dates and Pricing

Dates: April 17th to June 5th
Days and Time: Wednesdays and Fridays from 10:30am to 12:00pm
Cost: $200 per month ($400 total)

REGISTER HERE! 

Unlimited Option

We also offer an Unlimited NLWC + CrossFit membership for $300 per month, which allows you to take as many NLWC, CrossFit group, and specialty classes (Yoga, Active Recovery, Pilates, Anti-Gravity, Strong Fit, and Short Circuit) as you want. If you already have the Unlimited membership or would like to sign up for this cycle with the Unlimited option, please see our front desk to enroll! 

This cycle is capped at 8 participants and needs 5 people registered to run.

About the Coach

Frank Murray has competed in weightlifting for many years. During that time, he has medaled at five separate National Championships, most recently a Silver at last year’s Nationals. His all-time best lifts in competition include a 151kg (333lb) Snatch and a 182kg (400 lb) Clean and Jerk at a body weight under 200lbs. He has worked with many athletes, from multiple CrossFits, including: CF Garden City, CF Queens, CF Great Neck, CF 516, CF King of Island Park, RADD CF, CF Greenpoint, CF Manhasset, CF L.I.C, among others.  Coached by Arthur Drechsler, former world record holder, chairman of the board of USAWeightlifting, and author of The Weightlifting Encyclopedia, Frank has learned from the many years of experience that Artie has had over his coaching career.

Frank is a USAW Level II Advanced Sports Performance Coach and has a B.A. in Physical Education.

News and Notes

• A note from CFSBKer Adam Scher: “My company was nominated for a Webby (the Oscar’s of the internet)! The Believer, a website we designed and built has been nominated for Best Magazine Website. The nomination has two parts, a critic’s choice and a people’s Choice. That’s where CFBSK comes in. If the community could vote it would be so helpful as we are up against a little old magazine called The New Yorker. Thanks for the help! Voting takes 60 seconds and can be done here.”
• Moe N. is looking for a newborn baby photographer. Have a lead? Contact him him at Moe [at] badpopcorn.com.

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Yesterday’s Results Board: “Badger”
Why Your Brain Hates Slowpokes Nautilus
Do Fraser’s and Sigmundsdottir’s Open Performances Forecast Games Championships? Morning Chalk Up

“Badger”

3 Rounds for Time:
30 Squat Cleans 95/65
30 Pull-Ups
800 Meter Run

45 minute cap

Another long one where the total Rx volume needs to be considered. This Hero workout involves 90 full Cleans with a light barbell alongside a mile and half of running and 90 Chin-over-Bar Kipping Pull-Ups. Consider scaling volume to 15-20 reps on the Cleans and Pull-Ups and/or the runs to 400-550m. The first round should take under 8-12 minutes.

Post time and Rx to comments.
Week 3 of 8

May 11th: Kids’ Night Out at CFSBK!

Do want a night off for yourself and your kids? Of course you do! So sign up for our CFSBK Kids’ Night Out on May 11th! Your kid will engage in fun movement activities and games, eat pizza, and watch a movie.

What:  We’ve organized a night of CrossFit Kids physical activities, creative stuff, and games. We’ll all share a pizza dinner and then watch a movie on our big screen.
When: Saturday, May 11th from 4pm to 8pm
Who: Kids ages 4-12
Cost: $60 per child with a 50% discount for additional siblings. Dinner will be provided.

RSVP Required. Email Coach Lynsey at cfsbkkids [at] gmail.com. Space is limited so RSVP soon!

Register Here!

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Yesterday’s Results Board: Team Metcon
How to Travel with Kids Outside
Humans, You Must Be Able to Carry Breaking Muscle

Partner WOD

In teams of 3, complete the following for time:
90 Power Snatches 75/55
60 Calorie Row
60 Power Snatches 115/75
60 Calorie Row
30 Power Snatches 145/95
60 Calorie Row

30 minute cap

Post time, Rx, and Partners to comments.
Week 3 of 8

Coach KHarpz is competing at the Mid-Atlantic Affiliate Challenge on an Rx team this weekend. She will be representing team Wags & Weights both Saturday and Sunday. Follow her progress HERE, and let’s give her some CFSBK love in the comments!

This Week at CFSBK in Review

1. This week we announced the winners of our 2019 Look, Feel Perform Better Challenge. Cathy K. and Dan H. took 1st place!

2. Carter G. and Cadria H. took 2nd place. 

3. Suzanne Y. and Jay R. took 3rd place. Congrats, everyone! Follow these links to read all about their experiences!

4. Eric Arbitman is our April Athlete of the Month. Congrats, Eric!

5. Next Level Weightlifting Cycle is an Olympic lifting program focused on the development of the Snatch, the Clean, and the Jerk. Think of it as an Olympic lifting version of our popular Starting Strength Program cycles. During this 8 week cycle led by Coach Frank Murray, there will be a heavy focus on strength and technique. Details are here!

6. Next Level Weightlifting Cycle is an Olympic lifting program focused on the development of the Snatch, the Clean, and the Jerk. Think of it as an Olympic lifting version of our popular Starting Strength Program cycles. During this 8-week morning cycle led by Coach Frank Murray, there will be a heavy focus on strength and technique. Class starts April 17th. Details are here!

Anti-Gravity Cancelled Today

Today’s 12:30pm Anti-Gravity class is cancelled.

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Yesterday’s Results Board: Clean and Jerk | Double-Unders, Wall Balls, Bike
Watch CJ Cummings’ Jaw Dropping 185kg Clean Into Two Jerks BarBend
An Antidote for Wanting to Do Everything zen habits

Clean Complex

Every 3:00 x 5 Reps:
Power Clean + Hang Clean + Front Squat + Jerk

Build to a medium-heavy but perfect load.

Post loads to comments.
Exposure 3 of 8

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For Time:
50 Double-Unders
30 Wall Balls 14/10, 10/9
10 Calorie Bike

Note the lighter-than-usual Rx on the Wall Balls. All out effort, unbroken on the fast end.

Post time and Rx to comments.

Join Callie for the women-only Brazilian Jiu Jitsu Fundamentals course. We’ll learn the basic body movements, mechanics, and techniques of submission grappling. By the end of the the 4 weeks, you’ll have a solid sense of the Jiu Jitsu fundamentals and how it can continue to enhance your life

Women’s Brazilian Jiu Jitsu Starts Sunday

Vote for Adam!

A note from CFSBKer Adam Scher, the Scherbear:

My company was nominated for a Webby (the Oscar’s of the internet)! The Believer, a website we designed and built has been nominated for Best Magazine Website. The nomination has two parts, a critic’s choice and a people’s Choice. That’s where CFBSK comes in. If the community could vote it would be so helpful as we are up against a little old magazine called The New Yorker. Thanks for the help! Voting takes 60 seconds and can be done here.

Let’s do it, gang!

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Yesterday’s Results Board: Back Squat | DB Hang Power Clean and Jerk, Dumbbell Box Step Ups, Toes-to-Bars
Sitting for More Than 13 Hours a Day May Sabotage the Benefits of Exercise NY Times
Can You Squat Too Deep? Starting Strength

Back Squat

Fitness
3 x 5

Sets across. Add 5-15 lbs to last week.

Performance
5-5-Max

2 sets of 5 across and a 3rd set for “max” reps (capped at around 15). Heavier than last week. Move perfect and leave a few in the tank.

Post loads to comments.
Exposure 3 of 8

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5 Rounds for Time:
10 Single-Arm Dumbbell Hang Power Clean and Jerk 50/35
10 Alternating Leg Dumbbell Box Step Ups 50/35, 24/20″
10 Toes-to-Bars

The SA DB C&J are 5 on one arm then 5 the other. For the step ups you can hold the dumbbell anyhow a la 19.3 and you must alternate legs. Modify the TTBs to HKRs as needed.

Post time and Rx to comments.

Kathy before (left) and after (right)

THE LOOK, FEEL, PERFORM BETTER CHALLENGE WINNERS: 1st PLACE

We’re so proud of everyone who recently completed the 2019 Look, Feel, Perform Better Challenge, our collective kick-start toward healthier nutrition and recovery habits in the New Year. Among the dedicated CFSBKers who rethought their diets, counted macros, and put in quality time meditating, 3 women and 3 men stood out to us as winners, and we’ve been announcing them this week. We’ve also asked them to tell us a bit about their experience and the “secrets” to their success. Today we’re pleased to announce the 1st place winners: Cathy Kolcun and Dan Halioua.

Cathy K.

It sounds so stupid to say (management strongly disagrees), but one of the greatest realizations I had was how connected each part of the Challenge was. The less I drank, the better I slept, the harder I worked out, the more I needed to get my proteins and carbs and veggies. I added vegetables in places where they hadn’t existed before (hello omelets with whatever vegetable I have the fridge for breakfast) and stopped being terrified of carbs (goodbye turkey lettuce wraps, hello quinoa and farro for lunch). I started drinking alcohol again during the Challenge, and had approached this with the thought that I’d go dry for at least these 12 weeks and that I didn’t feels like a bit of a failure to me. That part of my life is still a work in progress, and though I didn’t succeed like I’d set my goals for, I do know it was “better.”

Over the course of this Challenge, I stopped thinking about how I look in terms of weight I’ve lost and started thinking about it in terms of how my face looks (sleeping and hydrating does wonders for the skin). I stopped think of how I feel in terms of how skinny I think I might be and more in terms of how my attitude and approach to the day is (so present and in the moment with my family, at work, with friends) and my performance. I’ve been skinny before. I’ve been scary skinny before. But I’ve never in my life been strong, and I am getting there. When I first started coming to the gym I did a Short Circuit with Fox, and we did Weighted Bear Crawls. It hurt so bad. I used 5 pound weights and made it 7 “steps.” I literally cried. As it happens, we did this again in Brett’s class last week and I did 10 pound weights and made it the whole 25 feet… and I didn’t cry! And even “better” than that is the idea that I could have done more, and that I want to do more.

Here’s one of the things I’m most proud of. We got home from a trip to New Orleans today. It was in many ways a much less egregious trip than it has been in the past, and in many ways such an egregious change from the past 12 weeks. I wouldn’t have chosen to end the Challenge with an indulgent four days in the Quarter, but that is how my life turned and so that is what happened. But, we landed at 3:15 today and by 7:15 I’d grocery shopped and meal prepped and made myself a farro salad for lunch tomorrow, because vacation is over and regular life is back and I am really proud that I know the difference.

I wanted these 12 weeks to be a reset button for me and they have been, just in ways I didn’t even imagine. I’m slowly (SLOWLY) shifting from a frame of reference of wanting to be skinny to wanting to be strong. That feels like a simple statement, I know, but trust me YEARS of therapy hadn’t gotten me there. Yet here I am. This has literally been a life changing event for me, and I’m so grateful and appreciative of the support. Thank you so much, Fox! I am so excited for the rest of this year and already thinking of the different ways the Challenge can impact me next year.

Dan H.

Dan before (left) and after (right)

This experience was super positive for me, and personally, I think there were a few major adaptations. Meal prep was a major one, and snacking throughout the day was vastly decreased due to eating a decent sized breakfast. I also came across new carbs that I loved like muesli, and was able to use that instead of jams and preservatives with my yogurt in the mornings. My overall weight dropped from a starting point of 210 to 192. My performance in the gym from a recovery standpoint is noticeably different. I don’t feel achy as often, and my metrics on all exercise related items went up. My “Jackie” time went back down to 7:34. Another big adaptation was that instead of snacking while making my kids food at night, I’d eat a small meal when I got home with them and then eat again after going to the gym. This routine was satisfying and feels sustainable, as does the meal prep. I found my alcohol intake was greatly diminished as I did not drink much during the Challenge. There were few weddings where I had some wine and a drink, but rarely if at all did I have more than one. I also really enjoyed the next decision mantra. I felt no guilt about eating any “bad foods,” and I ate so many vegetables, which is now baseline for me. I’m incorporating them into almost every meal, even breakfast a majority of the days. Overall I feel good! I plan on continuing much the same, but having a slice of pepperoni pizza with Hazel this weekend. Meal prep Sundays will continue to be important and if I can do that on 75% of my Sundays both my wife and life will be happier!

Nutrition Coaching with Alchemy Nutrition & Wellness

By Chris Fox

Now that the 2019 Look, Feel, Perform Better Challenge is all wrapped up, I want to let you know about an upcoming opportunity for ongoing nutrition coaching that might interest you. As many of you are aware, I’ve been working with clients to improve their nutrition for as long as I’ve been in the fitness business. I always viewed this practice as secondary to having a solid exercise training program and thus never really put it out there as it’s own service. Boy, was I wrong. So I learned more and got better. The principles I’ve learned over the years (and used with great success, both personally and with clients) have been making their way into the CFSBK LFPB Challenge for some time now.

I’ve come to realize that good nutrition and wellness practices are the bedrock of well-rounded fitness. It’s true, that “you can’t out train a bad diet.” You need to learn how to eat quality proteins, veggies, fats, and carbs in quantities that are appropriate for your goals. Yet it’s not so simple, right? What you put into your body is only part of the equation. HOW and WHY you eat is just as important… possibly even more so. Sleep, recovery, stress reduction, facing food “issues,” and making mindful food choices will affect your health more than (or at least as much as) some “perfect” number of calories or grams of protein, fat, or carbs. When we focus only on nutrients, we’re missing half the picture. We have to take care of our whole self. If you’ve tried to follow any traditional “diet” my guess is you have an idea what I’m talking about.

I’m super excited to announce that after a few years of refining our skills, in 2018 we (my amazing wife Coach Jess and I) launched Alchemy Nutrition + Wellness. ANW is our platform to work individually with clients to finally get off the diet train. And we just opened up a limited number of coaching spots set to start in just a few weeks in late April 2019. Are you ready to commit to your nutrition and wellness from the inside out, rather than trying another restrictive diet? Would you like your own personal nutrition coach to work alongside through the inevitable ups and downs of a habit change program? Maybe the past 3 months feel like the start of something bigger, or maybe the pressure of changing in only 12 weeks caused an early exit. Either way, Alchemy Nutrition + Wellness could be a great fit.

• Click to read more about Jess and to sign up!
• Click to read more about Chris and to sign up!
• Contact Alchemy for more info here!
• Alchemy at CFSBK!

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Yesterday’s Results Board: Press / Carry | Row, Run, Burpees
“Hyperscans” Show How Brains Sync as People Interact Scientific American
You Have to Eat to Grow Muscles Breaking Muscle

Press / Carry Superset

A1) Press

Fitness 
3 x 5

Sets across. Add 2-5 lbs to last week. Should still be moving fast.

Performance 
5-5-Max

2 sets of 5 and a 3rd set for “max” reps (capped at around 15). Move perfect and leave a few in the tank. Add 2-5 lbs to last week.

A2) Farmer Carry
3 x 200′

Build to a heavy load on the carries. Okay to put them down at the turnaround as long as you pick ’em right back up!

Post loads to comments.
Exposure 3 of 8

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2 Rounds For Time:
1000m Row
800m Run
25 Burpees

Move at a sustainable pace today. Check your splits and aim for the second round to be consistent with the first. Scale the row/run as needed to 800/550m respectively to be able to complete them in under 5 minutes. Similarly, scale the Burpees to No-Push-Up or to 25 per round to complete them in under 3 minutes.

Post time and Rx to comments.

Carter before (left) and after (right)

THE LOOK, FEEL, PERFORM BETTER CHALLENGE WINNERS: 2nd PLACE

We’re so proud of everyone who recently completed the 2019 Look, Feel, Perform Better Challenge, our collective kick-start toward healthier nutrition and recovery habits in the New Year. Among the dedicated CFSBKers who rethought their diets, counted macros, and put in quality time meditating, 3 women and 3 men stood out to us as winners, and we’ll be announcing them this week. We’ve also asked them to tell us a bit about their experience and the “secrets” to their success. Today we’re pleased to announce the 2nd place winners: Carter Gill and Cadria Hibbert.

Carter G.

During the first month I felt better than ever. Huge gains and progress in both mood, performance, and appearance. I felt overall great and that encouraged me to keep going strong. During February I upped my gym frequency from 3 times per week to 5 times per week and that adjustment proved more taxing than I thought. I was more tired and more pressed for time. The cold month of February didn’t help any. I traveled for a few days and fell back into old habits (drinking more socially and eating out/junk food). When I returned getting back on the horse took a couple of days and I definitely felt that my progress had slowed. This seemed like a plateau and I wasn’t as motivated by my own growth any more. I felt the slog, but I kept it up. During March I got a bad cold which set me back, too. Adding the Open Workouts to the Challenge was tough for me. They crushed me and the recovery took longer than I was used to. I was disappointed in my “Jackie” time, but overall knew that I was MUCH faster (14:16 before, 11:43 after!) and stronger during it. The row and the Thrusters felt like nothing compared to January.

The biggest successes for me were seeing the incremental successes and letting those count one day at a time, which added up. I was able to to eat much more consciously with more complete nutrition. I was able to give up the vape pen I used. I cut back on alcohol and coffee consumption. My goal was to give it up all together, but that proved harder than I thought, socially. And alcohol and coffee consumption directly affected my sleep and mindfulness. BUT I walked away having rediscovered the person that I love so much. I feel like my old self again. I went through a very sad break up two years ago and since then have not taken the time to care for my body, mind, or spirit. This challenge reintroduced me to the Carter Gill that I love so much. Hadn’t seen him in a while. Thank you.

Cadria H.

Cadria before (left) and after (right)

So with the food, I generally know what is good for me and what is bad, which doesn’t mean that in the past I would always follow it. I loved not counting calories or macros. I’ve used counting calories in the past to the extent that I’ve panicked if my FitBit broke as I didn’t know what I could eat. So I’ve been checking in with myself to see if I am hungry or thirsty. I’ve also cut down on snacking, thinking if I really want a snack and then taking the time to enjoy the snack. Portion sizes are now smaller for me instead of serving myself up the same amount as my husband, I’ll also break when eating to see if I want to continue. Hydration is challenging. I now have a bottle with lines on it to keep me in line.

Sleep: I have a baby. For mindfulness I would do a guided sleep meditation which I love, used to do this when I travelled for work really enjoyed doing it again. I also have a confession that I didn’t always fill in the tracker, like most of February.

Alcohol was a big thing for me, since moving to New York, when not pregnant, I would pretty much drink every day. While other people are emotional eaters I think I can be an emotional drinker! Boredom, stress, wanting to let off steam and party, reward myself for surviving the day or just thirsty. During the challenge I did cut back a lot and also thought about things like why I want a glass of wine when I’m cooking. I’ve noticed the difference. I sleep better, I go to bed earlier as I no longer have “beer power” to keep me up, and I’m sure that after this week’s long run my legs have recovered faster despite being 18 miles vs 15 miles. I’m not saying I’ll never drink again, but there is a cost associated with it that I am now more aware of.

Another thing that I have loved is getting stronger and fueling properly, I don’t think I’ve ever had defined quads before. To put this into context, I have a friend who is a proper “runner,” with a runner’s physique, she ran track at school, back in 2017 I couldn’t beat her, I had to stop running in May 2017 because of stress fractures and then pregnancy. She continued running throughout her pregnancy. But by focusing on strength as well as cardio and fueling properly I have started to beat her on races and intervals!

I didn’t do the official capacity test. I still only do Diapers & Dummbells and need to do my Foundations, so getting to a normal class is challenging. However, at the start of January, I did a pace test for my marathon training and I repeated it on the 23rd of March. My January pace was 5:01 minutes/km, and now I’m at 4:24 minutes/km, which I’m ecstatic with.

Congrats, Carter and Cadria! Check the blog tomorrow for our 1st place winners.

New Classes Starting in April!

• Next Level Weightlifting Cycle is an Olympic lifting program focused on the development of the Snatch, the Clean, and the Jerk. Think of it as an Olympic lifting version of our popular Starting Strength Program cycles. During this 8-week morning cycle led by Coach Frank Murray, there will be a heavy focus on strength and technique. Class starts April 17th. Details are here!
• This one’s for the ladies! Our women-only Brazilian jiu jitsu class kicks off on April 14th.Same BJJ Level 1 starter pack we’ve been offering, with a stronger focus on self-defense. If you’ve been curious about BJJ but are apprehensive about rolling around on the ground with a bunch of dudes, this is your chance to get started!

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Yesterday’s Results Board: Snatch | Burpees, Front Squats, Row
Working Wounded CrossFit Journal
Photographing the NYC Subway Cars That Retired as Artificial Reefs Atlas Obscura

Snatch Complex

Every 2:00 x 6:
Pull + Hang Power Snatch + Hang Snatch 

Stay patient and balanced from the floor to above the knee on the pull. Build to a medium-heavy but perfect load, same or slightly heavier than last week. 

Post loads to comments.
Exposure 3 of 8

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AMRAP 6 Minutes:
1-2-3-4-5-6-7-8…
Power Clean and Push Jerks 185/125
Bar Muscle-Ups

The barbell should be on the heavy side of medium today. Modify the Bar Muscle-Ups to Chest-to-Bar Pull-Ups or Chin-over-Bar Pull-Ups as needed.

Post rounds, reps, and Rx to comments.

Suzanne before (left) and after (right)

THE LOOK, FEEL, PERFORM BETTER CHALLENGE WINNERS: 3RD PLACE

We’re so proud of everyone who recently completed the 2019 Look, Feel, Perform Better Challenge, our collective kick-start toward healthier nutrition and recovery habits in the New Year. Among the dedicated CFSBKers who rethought their diets, counted macros, and put in quality time meditating, 3 women and 3 men stood out to us as winners, and we’ll be announcing them this week. We’ve also asked them to tell us a bit about their experience and the “secrets” to their success. Today we’re pleased to announce the 3rd place winners: Suzanne Yong-Sellers and Jay Reingold.

Suzanne Y.

Mindfulness was a big challenge for me, in a good way. I mainly applied mindfulness to meditation, but then applied it to other parts of the challenge, like eating, and general awareness with life—tracking finances, really paying attention when chatting with people. I’ve been more aware of including vegetables with my meals and focusing on lean meats, almost eliminating red meat unless with company. Smart carbs still seem to elude me.

Food prep was another good habit I hope to continue. I planned (and prepped) 2 meals for the week and that was enough to get me through! The Facebook group is incredibly helpful! It’s good to hear how others deal with snack temptations, but also to read their achievements is inspiring!

Getting a good night sleep was a habit I started last year and was able to carry on to this year which has made a huge difference with performance during the day. Alcohol was another carry over from last year (substituting seltzer as a nightly drink, not having beer in the house), but I still need to work on the social drinking. Age has helped as a reminder to take it easy. Active recovery is still a work in progress.

I’ve noticed some decent gains in the gym, and it think it’s because of the sleep, cleaner eating, and less alcohol. I just have to keep on that track, along with some minor adjustments with smart carbs and active recovery. Muscles-Ups, here I come!

Jay R.

Jay before (left) and after (right)

The Challenge was an all-around great experience. I achieved my main goals: significantly reducing the amount of refined sugar that I was consuming, upping the vegetable intake, reducing the alcohol (in fact I remained 100% dry all 12 weeks), and dropping the holiday/sloppy eating weight.

After the first week I was able to get into a really great cadence and actually did not find it that difficult to stick to my goals. I am really happy to report that I felt awesome throughout – my sleep greatly improved, I dropped 13.5 lbs and have figured out some great strategies for eating more balanced meals (which basically involve signing my paycheck over to Whole Foods). I have been eating dinner for breakfast now (grilled salmon and veggies) and I keep an overabundance of fruit around when I need to snack. My clothes fit a lot better, I am able to get into a couple of pairs of pants that were gathering dust in my closet and may have a two-pack (or Tupac?) now.

I started spinning recently and re-tested a workout that I did on January 3. I generated 270 kj the first time around and 379 kg the second so my aerobic capacity has really improved.

I decided early on not to focus on meditation or active recovery this time around because I did not want to pile on too much stuff at once. I’ll try to introduce it to my life when the time feels right. My plan now is just to keep it rolling and hope I can snare a strict Muscle-Up soon!

NEWS AND NOTES

• Check back tomorrow for our 2nd place winners! 
• Next Level Weightlifting Cycle is an Olympic lifting program focused on the development of the Snatch, the Clean, and the Jerk. Think of it as an Olympic lifting version of our popular Starting Strength Program cycles. During this 8 week cycle led by Coach Frank Murray, there will be a heavy focus on strength and technique. Details are here!
• This one’s for the ladies! Our women-only Brazilian jiu jitsu class kicks off on April 14th.Same BJJ Level 1 starter pack we’ve been offering, with a stronger focus on self-defense. If you’ve been curious about BJJ but are apprehensive about rolling around on the ground with a bunch of dudes, this is your chance to get started!
• On April 3rd, 2019, the Sunset Park Brooklyn community experienced a devastating 6-alarm fire that displaced more than 50 families including young children and elderly neighbors. Let’s help them out! Go HERE to donate and help them get back on their feet.

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Yesterday’s Results Board: Deadlift | Single-Arm High Pulls, Renegade Rows, Sled Push
Why Breaking a Streak Feels So Awful NY Mag
How Sara Sigmundsdottir Dealt with a Broken Bone on the Biggest Stage CNN

Deadlift

Fitness
Deadlift:
3 x 5

Sets across. Dead stop reps. Add 10-15 lbs to last week.

Performance 
Deficit (2″) Deadlift:
3 x 5

Sets across. Same load as last week. The “buy-in” to pull from the deficit is to pass the standing toe touch test. If you cannot touch your toes without bending your knees, you will not be able to get into a safe position to Deadlift from a deficit. In this case. perform the Fitness programming today, 3 x 5 from the floor, heavier than week 1.

Post loads to comments.
Exposure 3 of 8

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20 Minutes for Quality:
8e Single-Arm High Pulls
16 Alternating No-Push-Up Renegade Rows
50′ Sled Push

Aim to keep moving, resting minimally between exercises, and build to a challenge set or two on each. The sled should NOT be a sprint, it should be “heavy but moving.”

Post work to comments.

April Athlete of the Month: Eric Arbitman

By Chris Fox and Eric Arbitman

Eric has been a member for a few years now, and while I don’t think he’s got a bravado bone in his body, you’ll no doubt have noticed the impressive amount of strength and skill he’s accumulated in that time. Quietly going about doing the work, always approachable, eager to improve, and coachable, we’re proud to honor him this month.

In a departure from the usual Q&A format, Eric (who is clearly a talented writer) has written his own Athlete of the Month article! Read on below to be swept into his introduction to CrossFit, and some of the ways it’s affected him in terms of fitness and beyond. I’m sure most of us can relate to an item or two.

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I remember the moment clearly.

Was a crisp November morning; the sun rising slowly, orange hues peaking through the buildings to my right, rays glaring off the skyscrapers to my left; cool river air filling my lungs, sweaty under my layers, the park peaceful, almost silent.

As I trekked through Brooklyn Bridge Park at a slow and steady 8:30 pace, on mile 3 of the 5 mile loop I ran mornings before work, I was aware of something off in me.

A few weeks past my 39th birthday and 40 fast approaching, I was having an existential crisis.

Despite running regularly, and exercising in some form or another throughout my life, I felt—weak. Stressed out from long, unpredictable, demanding work hours, I felt—bad. My neck and back were tense and hurting me. I was tired all the time, and despite my regular morning runs, I was out of breath after climbing the steps of the 63rd & Lex subway station on my way in to the office, and exhausted after carrying heavy packages home from the supermarket.

A loud voice in my head was telling me this was it, this was the beginning of the decline that happens when you turn 40. “This is normal, natural,” the voice said, “sorry, man, just accept it.”

But there was a second voice.

I may not have heard the barely audible murmur had the park not been so quiet, but I recognized the voice—was the same voice I listened to just prior to hitting a homerun off a pitcher twice my size in a little league baseball championship game; the same voice I listened to just prior to giving a playground bully a black eye in the sixth grade; the same voice I listened to after having enough of being broke and in debt in my 20s; the same voice I heard (but didn’t always listen to) throughout my life reminding me there is no substitute for hard work, discipline, courage, focus; that despite the obstacles and fears, the thing I needed most for myself could only come from within: the decision to make a critical change.

Later that night, deep into an online research rabbit hole, having no idea what I was in for, I registered for Foundations at CFSBK. I knew nothing about CrossFit, or CFSBK, only that the gym was nearby and the schedule worked for me.

I showed up early to my first Foundations class, which gave me an opportunity to watch a group class. I stood in awe, intimidated by the sounds of barbells crashing to the floor, feet landing on wooden boxes, sweaty bodies grunting and moving in ways I hadn’t seen before, and foreign sounding coaching cues.

The intensity of the class I was watching made me feel silly in my running sneakers, but that was erased moments into my introduction to CrossFit with Coach Chris Fox, who got me out of my head and focused on my entire self.

I still have the journal entry:

For Time:
21-15-9
270m Run
Squat
Sit-Up
Ring Row

Finished in 10:15, Squats and Ring Rows felt good, struggled with the Sit-Ups.

I made my way through Foundations with Coach Chris, Coach Whit, and Rob, who is still a member, and was deemed ready for group class.

By the end of Foundations I saw and heard deeper layers to group class. The unknowns gave rise to a clarity, and I saw a diverse group of members pushing themselves mentally and physically and encouraging one another. I saw coaches spending time with individuals providing enthusiastic corrections and positive affirmation where needed, and I saw endorphin induced camaraderie and smiles after class was done.

Despite being barely able to hang from a bar, scraping my shin after a missed box jump, whipping myself with a jump rope, banging my chin with a barbell on a Push Jerk, and countless other early CrossFit humiliations, I knew I was in the right place. Everything was there for me. No excuses—I just needed to do the work.

The first year and a half my commitment was moderate. I attended class once or twice a week, three times on a good week, and while I made significant and noticeable improvements, it wasn’t until two years ago that I made the decision to fully commit. I felt and saw the benefits of showing up a few times a week—now I wanted to experience the full program and take things to the next level.

The additional commitment also required I commit to leaving work at a reasonable hour, and to make other compromises in terms of how I spent precious free time. I even had to commit to the small things, like packing and taking my gym bag with me to work because if I came home first to change, it wasted time and was hard to get back out to the gym.

I’ve been going strong in that routine for two years, and the results are undeniable. I’ve made significant improvements in terms of physical and mental toughness, evidenced by the weights I lift, number of reps I complete, and even the reflection in the mirror.

Progress in the gym has also been highly correlated to progress in other areas. Work, while stressful and challenging, and occasionally having me questioning what I’m doing with my life, has been rewarding. I laugh and smile more, and focus my personal time and effort on people who enjoy working and playing hard like I do—I want, need, crave, demand positive, healthy influences.

Even though gray hair is starting to show, my vision is starting to deteriorate, personal tragedies are accumulating, and countless other memorializations of life at this age are becoming impossible to outrun, as far as my sense of self is concerned, the first few years of my 40s have been the best of my life.

I’ve accepted and am proud to call myself a full blown CrossFitter, and as a CrossFitter I talk about CrossFit to an annoying degree. In addition to talking about AMRAPs, EMOMs, and other nonsensical terms to the general population, I talk about CFSBK. From the coaches, to the members, to the space, to the not having to stress about signing up for a class, or worse, not getting in to a class because it filled before I signed up, CFSBK has it all covered.

All I need to do is pay my dues, show up, and work my ass off—and the results and experiences have been transformative.

Things early on like hitting a Clean that actually feels like a Clean, stringing together a few double unders, and getting that first Pull-Up; then later—PR’ing a Snatch, completing a workout at Rx, a first Muscle-Up, a first Handstand Push-Up. Then there are the experiences with others, like training for “Murph” with Pat and then finishing it last Memorial Day, seeing Rob’s name from Foundations on the CFSBK leaderboard, and having the best judge ever for 19.5 pushing me beyond what I thought were my limits; and of course the coaches, who have been there each step of the way, from the warm welcome on the first day of Foundations, to the pat on the back after nailing a lift, and pumping a fist to acknowledge the improvement after pointing out a subtle correction or pushing me to add a few more pounds to the bar.

So yeah, my experience at CFSBK has been significant to say the least, and the recognition of Athlete of the Month will go down as one of my most prideful accomplishments. I appreciate what CFSBK has been and done for me, and I hope that my presence as a member has been a positive influence for other members and coaches, without whom, I wouldn’t be where I am—which is feeling strong, healthy, confident and looking forward to what the rest of my 40s and beyond has in store.

Maybe I’ll be walking on my hands.

News and Notes

• We’ll be announcing the winners of the 2019 Look, Feel, Perform Better Challenge on the blog from Tuesday through Thursday this week. Stay tuned!
• Next Level Weightlifting Cycle is an Olympic lifting program focused on the development of the Snatch, the Clean, and the Jerk. Think of it as an Olympic lifting version of our popular Starting Strength Program cycles. During this 8 week cycle led by Coach Frank Murray, there will be a heavy focus on strength and technique. Details are here!
• This one’s for the ladies! Our women-only Brazilian jiu jitsu class kicks off on April 14th. Same BJJ Level 1 starter pack we’ve been offering, with a stronger focus on self-defense. If you’ve been curious about BJJ but are apprehensive about rolling around on the ground with a bunch of dudes, this is your chance to get started!

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Yesterday’s Results Board: “Whitten”
Are Sitting Patterns Related to Diabetes? Blue Zones
4 Tips for When You Love Lifting But Live with Depression BarBend

“Whitten”

5 Rounds for Time:
22 Kettlebell Swings 32/24kg
22 Box Jumps 24/20″
400 Meter Run
22 Burpees
22 Wall Balls, 20/10, 14/9

This workout first appeared on the Crossfit main site on 10/12/12. At that time the top athletes in the world were posting times of 30-35 minutes so you know this is a bruiser. We’re going to run today with a 45 minute cap. If you can, please plan to come in a little early to do some DIY warm up as classes will be jumping right into it. Even with a generous time cap, consider scaling today’s workout. In total, as Rx’d, there are 440 reps plus a mile and a quarter of running. Even 3 rounds is a heck of a workout, or scaling to 12 reps of each movement per round, and you might consider scaling load/height/distance on one or more of the movements as well.

Post time and Rx to comments.
Week 2 of 8

April 27-28: Barbell Medicine Seminar at CFSBK

Join Drs. Baraki and Feigenbaum for the Barbell Medicine seminar at CFSBK on April 27th and 28th. The Barbell Medicine seminar attempts to integrate modern medicine and legitimate strength and conditioning together to provide the background knowledge, coaching strategies, nutrition and lifestyle modifications, and personal form corrections needed to work with folks who may have common health issues.

Our lectures revolve around the most common health issues seen in both primary care by clinicians and in the gym by coaches. We’ll cover the background epidemiology, pathophysiology, and available treatments including training, nutrition, and lifestyle modification so that the attendee is armed with an arsenal of information to put into immediate practice. Lecture topics include:

• Exercise Screening and Prescription
• Obesity, Insulin Resistance, and Diabetes
• High Blood Pressure
• Nutrition and Supplementation Prescription
• Programming for Strength and Conditioning
• Low Back Pain
• Osteoarthiritis
• Testosterone and Endocrine Abnormalities

Practical On-the-Platform Sessions consist of real-time coaching and lifting practice by the seminar attendee with feedback from our coaching staff. The ratio of attendees to coaches is 6:1 so you’ll definitely get enough personalized attention.

The sessions include:

• Squat
• Press
• Deadlift
• Bench Press

This seminar is directed at anyone to increase their knowledge base on common health issues, available interventions, lifting technique, and core strength and conditioning practices.

Spots are limited! Sign up today!

REGISTER HERE!

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Yesterday’s Results Board: Partner “Cindy”
3 Bottoms Up Kettlebell Exercises to Improve Lifting Technique BarBend
Just One Session of HIIT Might Help Cancer Cells from Growing Runner’s World