Press / Carry Superset

A1) Press
Fitness 
3 x 5

Sets across. Start light enough to add 5 lbs for a few weeks

Performance 
5-5-Max

2 sets of 5 and a 3rd set for “max” reps (capped at around 15). Move perfectly and leave a few in the tank. Start light enough to add 5 lbs for a few weeks

A2) Single-Arm Farmer Carry

3 x 150′ each

Post work to comments.
Exposure 1 of 8

_____________________

3 Rounds for Time:
800m Run
15 Push-Ups
25 Sit-Ups
10 Push-Ups

If the runs will average you more than 5:00, modify to 550m. The Push-Ups should be done in 1-3 quick sets, modify volume and/or to elevated Push-Ups as appropriate.

Post time and Rx to comments.

Greg A. giving his all in 19.4. Check back Friday, when we’ll give you the final results of the Open Intramural Team Competition! 

The End (of the Challenge) Is Nigh!

By Chris Fox

Hard to believe that this year’s Look, Feel, Perform Better Challenge is a wrap, the official end date being this past Sunday, March 24th! Please complete your Post-Challenge Submissions on or before midnight tonight. After that we recommend you take some time, a week or so, to let loose just a little bit. Maybe don’t go off the rails entirely, but allow yourself a few treats that you’ve been avoiding (this is a great time to experiment with your Red, Yellow, and Green foods!).

If you’ve been counting macros, put your scale away and eat intuitively for a few weeks. If you’ve made some changes to your body composition, you need a little time to let your body adjust to the new version of you. If after the short break you still want to make more changes, get right back on your plan. If you’ve been counting macros and you’re still progressing, then there’s no need to change the numbers. If you’ve stalled out a bit and your goal is to lose body fat, then you can drop your carbs and/or fats by 10-15% to create a further, small energy deficit. If your goal is to gain weight and you’ve stalled, then you can bump all your numbers up by 10-15%. In both scenarios you’ll follow the new numbers for about 12 weeks, then take another break before deciding again where you want to go with it.

Bonus Precision Nutrition reading: “Manufactured Deliciousness: Why You Can’t Stop Overeating (Plus 3 Strategies to Gain Control)”

And here’s the link to the final FB Live event. No tears!

We programmed the LFPB Capacity Re-Test last Wednesday. If you couldn’t make class, then simply ask a coach for some space next time you’re in and we’ll be happy to accommodate you. Maybe you can find a few folks looking to do it together on the Facebook page! Use the same version of any scaling options you used initially, or make note if you chose a more difficult version of the workout (like now you do pull ups instead of jumping pull ups). If for any reason you performed a different test workout then re-do that same one and submit it with your Post-Challenge Submission.

2018 LFPB Challenge Capacity Re-Test

“Jackie”

For Time:
1000m Row
50 Thrusters 45lb
30 Pull-Ups

Regardless of how well or poorly you think you did these last 12 weeks we encourage you to follow through with the Post-Challenge Submission.

It can provide a platform for some healthy introspection on what does and doesn’t work for you. If you had some resistance to changing your behaviors, it’s a good opportunity to dig under the surface a bit and look for why that was the case. Also, it’s important to note that some while some habits might have been hard to follow right now, it doesn’t mean they won’t be a bit easier to follow in the future. You are constantly evolving as you learn and practice…and it all takes time and practice. You didn’t give up trying to walk the first (or 100th) time you fell. One thing we know for sure is that getting down on yourself for being “bad”won’t help. There is no failing, only learning. (very Miyagi, no?)

_____________________
Yesterday’s Results Board: Snatch | Double-Unders, Hang Power Cleans
The Adult Brain Does Grow Neurons After All Scientific American
The Rack Position Deserves Your Time Breaking Muscle

Snatch Complex

Every 2:00 x 6 Reps:
3 Snatch Pulls + 1 Hang Power Snatch 

Stay patient and balanced from the floor to above the knee. Build to a medium-heavy but perfect load.

Post loads to comments.
Exposure 1 of 8

_____________________

For Time:
30-24-18-12-6
Double-Unders (or Alternating Foot Steps)

15-12-9-6-3
Hang Power Clean 95/65

Aim to go unbroken on both movements, prioritizing intensity over load.

Post time and Rx to comments.

This Sunday: Wim Hof Method Fundamentals Workshop at 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 intimate quality allows for ample personal attention, and feedback tailored to your specific situation. Whether you are looking to improve mental or physical performance, relieve symptoms related to an illness, or are just curious to find out what the Wim Hof Method is all about— a WHM workshop offers something for everyone.

The program generally kicks off with an introduction to the Wim Hof Method, and always includes a breathing session and an (optional) ice bath. At the end there is ample room for reflection, and the Instructor is there to answer questions throughout the workshop. (Wim Hof will NOT be at the workshop.)

Instructors have their own specializations, and there is some variation across the individual workshops. A detailed overview of the day is sent out upon registration.

If you have no prior experience with cold exposure, we recommend you finish your showers cold in the days leading up to the workshop. This may be overwhelming at first, but just try to relax, focus on your breath, and bring it into a controlled, steady rhythm.

Date, Time, and Pricing

Sunday, March 31st from 2:15pm to 6:15pm
Price: $125

Register Here!

Who is this workshop for?

This workshop is suitable for everyone, but does require a basic level of health. Out of precaution, we advise against participation during pregnancy, or if you are epileptic. People with cardiovascular issues, or any other serious health conditions should always consult a medical professional before starting the Wim Hof Method.

What to Bring

• Warm comfy clothes
• Yoga mat (CFSBK has plenty you can borrow!)
• Bathing suit and towel (if ice bath bound)
• Open minds and hearts

Friday Night Group Class Starts This Week!

Starting March 29th we will be offering 5:30pm and 6:30pm CrossFit group class on Friday nights. We listened to your feedback, and this is one of the steps we are taking to better serve the CFSBK community and, most importantly, help you get your fitness on whenever you want.

_____________________
Yesterday’s Results Board: Deadlift | Kettlebell Swings, Burpees
How Many 800lb Deadlifts Can Larry Wheels Make in a Set? BarBend
A Redemptive Road with CrossFit Morning Chalk Up

Deadlift

Fitness 
3 x 5

Sets across. Start light enough to add 10-15 lbs for a few weeks

Performance 
5-5-Max

2 sets of 5 and a 3rd set for “max” reps (capped at around 15). Move perfectly and leave a few in the tank.

Post loads to comments.
Exposure 1 of 8

_____________________

3 Rounds for Time:
30 Russian Kettlebell Swings 32/24 kg
20 Burpees

Post rounds, reps, and Rx to comments.

The East Coast Gambit is the premier, single day CrossFit competition in the Northeast. Hosted right here at CrossFit South Brooklyn, the event is open to all individuals and will feature both Rx and Scaled divisions. Registration opens today! Don’t miss out: go to the event page for more details! 

Upcoming Training Cycle Template

Training Cycle Dates: M 3/25/19 – S 5/19/19

Goals: Now that the Open is through, we’re programming a cycle with a traditional strength bias. We’ll focus in particular on 3 classic barbell lifts—the Squat, the Press, and the Deadlift—which we’ll test in group class after the 8 weeks with a Crossfit Total! Of course, you can also expect a regular mix of short, medium, and long metcons, in addition to skill work and Olympic lifting throughout. This mesocycle will return to our more traditional “work week” format microcycle, with consistent exposures to the strength movements on consistent days of the week (as outlined below). Saturdays will continue the tradition of partner workouts, and new for Sundays this cycle, Benchmark/Hero workouts will be programmed. Get stoked and yoked!

The Death of the Rest Day means that you get to decide which days you’ll take off according to A) what works best for your goals and B) what works best for your schedule. Because there will be no scheduled rest days, volume and intensity will fluctuate throughout the week. While we love you and want to see you frequently, we still recommend having a day or 2 each week where you’re not training hard and heavy.

Monday

Deadlift

Fitness
Week 1: 3 x 5
Week 2: 3 x 5
Week 3: 3 x 5
Week 4: 3 x 5
Week 5: 4 x 3
Week 6: 4 x 3
Week 7: 4 x 3
Week 8: 4 x 3

Sets across each week.

Performance
Week 1: 3 x 5 (Conventional)
Week 2: 3 x 5 (Halting—below knee)
Week 3: 3 x 5 (2” deficit)
Week 4: 3 x 5 (Conventional)
Week 5: 3 x 5 (Halting—below knee)
Week 6: 3 x 5 (2” deficit)
Week 7: 3 x 3 (Weakest point)
Week 8: 3 x 1 (Weakest point)

Tuesday

Snatch

Week 1: 3 Pulls + Hang Power Snatch (Every 2:00 x 6)
Week 2: 2 Pulls + Hang Power Snatch (Every 2:00 x 6)
Week 3: Pull + Hang Power Snatch + Hang Snatch (Every 2:00 x 6)
Week 4: Hang Snatch (EMOM x 3:00/Rest 1:00 x3)
Week 5: Hip Snatch (Every 2:00 x 6)
Week 6: Low Hang Snatch (Every 2:00 x 6)
Week 7: Paused (1” off floor) Snatch (Every 2:00 x 6)
Week 8: Snatch 1-1-1-1-1 (Work up to a max)

Wednesday

Press + Carry/Hold Superset

Fitness
Week 1: 3 x 5
Week 2: 3 x 5
Week 3: 3 x 5
Week 4: 3 x 5
Week 5: 4 x 3
Week 6: 4 x 3
Week 7: 4 x 3
Week 8: 4 x 3

Sets across each week.

Performance 
Week 1: 5/5/Max
Week 2: 5/5/Max
Week 3: 5/5/Max
Week 4: 5/5/Max
Week 5: 5/5/Max
Week 6: Heavy 3 (Ones set, heavier than last week, not max effort)
Week 7: Heavy 1 (One set, heavier than last week, not max effort)
Week 8: 3 x 1 (90% of last week)

Max reps up to 10 on the final set for the first 3 weeks.

Carry/Hold

Varied exposures of Farmer, Waiter, Rack, Bear Hug Carries and Holds for both Fitness and Performance.

Thursday

Back Squat

Fitness
Week 1: 3 x 5
Week 2: 3 x 5
Week 3: 3 x 5
Week 4: 3 x 5
Week 5: 4 x 3
Week 6: 4 x 3
Week 7: 4 x 3
Week 8: 3 x 1 (80-85% of last week)

Sets across each week.

Performance
Week 1: 5/5/Max
Week 2: 5/5/Max
Week 3: 5/5/Max
Week 4: 5/5/Max
Week 5: 5/5/Max
Week 6: Heavy 3 (One set, heavier than last week, not max effort)
Week 7: Heavy 1 (One set, heavier than last week, not max effort)
Week 8: 3 x 1 (80-85% of last week)

Max reps up to 10 on the final set for the first 3 weeks.

Friday

Clean (and Jerk)

Week 1: Power Clean + Hang Clean + 3 Front Squats + Jerk (Every 3:00 x 5)
Week 2: Power Clean + Hang Clean + 2 Front Squats + Jerk (Every 3:00 x 5)
Week 3: Power Clean + Hang Clean + 1 Front Squat + Jerk (Every 3:00 x 5)
Week 4: Clean and Jerk (EMOM x 3:00/Rest 1:00 x3)
Week 5: Hip Clean + Mid Hang Clean + Knee Hang Clean + 3 Jerks (Every 3:00 x 5)
Week 6: Hip Clean + Mid Hang Clean + Knee Hang Clean + 2 Jerks (Every 3:00 x 5)
Week 7: Hip Clean + Mid Hang Clean + Knee Hang Clean + Jerk (Every 3:00 x 5)
Week 8: Clean and Jerk 1-1-1-1-1 (Work up to a max)

Saturday

Wild and Crazy Partner Metcon

Partner and team workouts are a fun way to get the most out of interval training in an “I go, you go” format.

Sunday

Benchmark/Hero Workout

Crossfit Benchmarks, Hero workouts, and perennial CFSBK favorites.

Don’t forget: You can always check in with the training template over on the Current Programming Cycle page! 

_____________________
Yesterday’s Results Board
How a “Non-Elite” Runner Won the NYC Half Outside
Make Linear Progression Work for You Breaking Muscle

WOD 3.24.19

Every Minute on the Minute x 18 (6e):
1) Power Snatch + Overhead Squat (build to a heavy load)
2) 4-8 Strict Chin-Ups (use assistance or add weight as appropriate)
3) Rest

Post work to comments.
Week 7 of 7

_____________________

Partner AMRAP 15 Minutes:
50 Wall Balls
50 Dumbbell Snatches

Partners trade sets as desired.

Post rounds, reps, Rx, and partner to comments.

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. Head over to the event page for more info!

Big Changes Starting Tomorrow!

We have some exciting changes on the horizon here at CFSBK. Here’s what you can look forward to as the 2019 CrossFit Open concludes:

• No more Rest Days! After some reflection and discussion, we have decided to move away from this long-standing tradition and offer 7 days of unique programming per week. To read more about the reasoning behind this change, check out our recent blog post, “The Death of the Rest Day.” And check out tomorrow’s post for info about our upcoming 8-week training cycle!
• Friday night group class! Starting March 29th we will be offering 5:30pm and 6:30pm CrossFit group class on Friday nights. We listened to your feedback, and this is one of the steps we are taking to better serve the CFSBK community and, most importantly, help you get your fitness on whenever you want.
• Earlier blog posts! This is a theme we saw a lot in your feedback, and we’re delivering. Starting next Monday, we’ll be posting the next day’s blog at 9pm. This means you’ll be able to see the workout before the clock strikes midnight.

Thanks again for your feedback!

_____________________
Yesterday’s Results Board: Open Workout 19.5
Is Beer Actually a Good Post-Workout Drink? BarBend
Reconstructing the Cuisine of the Ottoman Empire Atlas Obscura

Open Workout 19.5

33-27-21-15-9 Reps for Time of:
95-lb. Thrusters
Chest-to-Bar Pull-Ups

Time cap: 20 minutes

Post time and Rx to comments.

Congrats to everyone who competed, judged, and cheered at our final Friday Night Lights event of the year! 

Open Workout 19.5 Resources

Taking on the final workout of the 2019 Open this weekend? Here’s some stuff that might help with this killer!

• Open Workout 19.5 Movement Standards and Scaling Options CrossFit Games
• Rich Froning’s Tips Trifecta (video)
• Open Workout 19.5 Strategy and Tips CompTrain (video)
• Beginner & Intermediate Strategy Invictus (video)

_____________________
5 Tools to Help You Ditch Diet Culture for Good Girls Gone Strong
How Are 2018 Games Athletes Performing in the Open After Week 4? Morning Chalk Up

Today is a scheduled rest/recovery day, but don’t worry! We are open and running on our normal schedule. In today’s CrossFit group classes, you’ll have the option of doing either yesterday or tomorrow’s programming, which can be found in the comments section of today’s post. This is our very last “rest day” for the  foreseeable future. See below for more info!

 

View this post on Instagram

 

A post shared by CrossFit South Brooklyn (@crossfitsouthbrooklyn) on Mar 21, 2019 at 1:27pm PDT

Open Intramural Team Rankings: Week 5

Coach Brett, Coach Keith, and special guest Jon (a famous Jon) are here to bring you another edition of the CFSBK Update Show. Once again, they recap the Intramural Team Competition standings and offer some predictions for the 5th and final workout of the 2019 Open.

Current Ranking – Team – Overall Average 

1. Jacked in Black: 26.06
2. Code Red: 27.50
3. Bar Muscle Pups: 29.04
4. Reasonably Okay Hulks: 29.70
5. Blubonic Plague: 30.19

Who will come out on top when the dust settles on 19.5? The picture will become clearer tonight starting at 5:30pm at Friday Night Lights. Sign up for a heat HERE!

Big Changes Ahead!

We have some exciting changes on the horizon here at CFSBK. Here’s what you can look forward to after the Open concludes:

• No more Rest Days! After some reflection and discussion, we have decided to move away from this long-standing tradition and offer 7 days of unique programming per week. To read more about the reasoning behind this change, check out our recent blog post, “The Death of the Rest Day.”
• Friday night group class! Starting March 29th we will be offering 5:30pm and 6:30pm CrossFit group class on Friday nights. We listened to your feedback, and this is one of the steps we are taking to better serve the CFSBK community and, most importantly, help you get your fitness on whenever you want.
• Earlier blog posts! This is a theme we saw a lot in your feedback, and we’re delivering. Starting next Monday, we’ll be posting the next day’s blog at 9pm. This means you’ll be able to see the workout before the clock strikes midnight.
• Finally a friendly reminder that Anti-Gravity classes have switched days and times. AG now meets Wednesdays at 5:30pm and Saturdays at 12:30pm.

With the exception of the last one, all of these changes will go into effect on March 25th. Thanks again for your feedback!

_____________________
Yesterday’s Results Board
Taking Children’s Art Seriously JSTOR Daily
A Practical & Effective Daily Journal Routine Catalyst Athletics

WOD 3.21.19

Every Minute on the Minute x 30 Minutes (6 Rounds):
1) 15/12 Calorie Row
2) 10 Burpees
3) 40 Double-Unders or Alternating Foot Steps
4) 10 Dumbbell/Kettlebell High Pulls (2 dumbbells, not single arm)
5) Rest

Work at a medium intensity throughout, especially if you’re doing 19.5 this weekend. Scale the numbers on the row, Burpees, and jump rope  as needed to have about 30 seconds of rest.

Post work to comments.
Week 7 of 7

Announcing The East Coast Gambit

The East Coast Gambit is the premier, single day CrossFit competition in the Northeast. Hosted by CrossFit South Brooklyn, the event is open to all individuals and will feature both Rx and Scaled divisions (more info below on standards), with athletes in both divisions guaranteed to perform 3 workouts plus a 4th floater workout! We’ve been in the game since 2007, and in that time have been a pillar of safe, fun, and inclusive fitness. Expect the East Coast Gambit to exceed your expectations.

The big day is scheduled for June 15th, 2019 from 8am to 4pm. Registration will open this Monday, March 25th. Put it on your calendars!

RX

Athletes should select this division if they are traditionally an Rx athlete in the CrossFit Open. All movements and standards will mimic that which you would commonly see in a typical Open competition. Rx athletes should be able to perform most if not all of the following:

Deadlift: 275/185
Clean and Jerk: 185/125
Snatch: 155/95
Thrusters and Overhead Squats: 115/75
Sandbag Loading: 140/100
Box Jump: 24/20
Double-Unders
Toes-to-Bars
Chest-to-Bar Pull-Ups
Handstand Push-Ups

SCALED

Athletes should select this division if they are traditionally a scaled athlete in the CrossFit Open. All movements and standards will mimic that which you would commonly see in a typical Open Competition. Scaled athletes should be able to perform most if not all of the following:

Deadlift: 185/125
Clean and Jerk: 135/95
Snatch: 115/75
Thrusters and Overhead Squats: 75/55
Sandbag Loading: 80/60
Box Jump/Step-Up – 24/20
Double and/or Single-Unders
Hanging Leg Raises
Pull-Ups
Push-Ups

Note that these standards are only intended to help athletes choose a division. There is no guarantee that these specific movements or loads will be used.

Registration (Opens Monday!)
Facebook
Instagram

Friday Night Lights 19.5: Sign Up Now!

Our final Friday Night Lights event of 2019 goes down this Friday, March 22nd starting at 5:30pm. This is a great way to take on 19.5 in a friendly, high-energy environment.

Go to the FNL Sign Up Sheet to reserve a space in the heat of your choice. Everyone is welcomed to participate; you don’t have to be on an Intramural team. But if you are on an Intramural team, get ready to throw down! The high fives will be plentiful.

We invite everyone to come out and cheer for your fellow CFSBKers. BYOB, if you’re into that.

_____________________
Yesterday’s Results Board
What Is Your Metabolism? Scientific American
Why Lifting Weights Can Be So Potent for Aging Well NY Times

Hang Cluster

In 10 minutes, work up to a heavy Squat Clean Thruster (aka Cluster) from the Hang position.

Post loads to comments.
Week 7 of 7

_____________________

LFPB Challenge Capacity Test WOD

“Jackie”

For Time:
1000m Row
50 Thrusters 45#
30 Pull-Ups

This classic benchmark (and CFSBK Leaderboard item) should hurt a bit and is very much about how hard you want to push it. Baller status for doing all the reps all unbroken. Try to keep the bar on your body for all 50 Thrusters. NO BAILING THE EMPTY BARS, PLEASE! If you think you’ll bail, then set up a lighter bar with bumps on it. Resting the bar on your back is allowed. You should be able to complete at least 20 Thrusters unbroken when fresh at the Rx’d load, scale as needed. Scaling for for Pull-Ups today is Ring Rows. For the LFPB Challenge, note your score to compare from the beginning of the Challenge.

Post time and Rx to comments.

Better Know a Member: Beatriz Moreno

Get ready! It’s another installment of our Better Know a Member series. For the past 3 years, we’ve been bringing you these profiles from across our community of kind, cool, wonderful members. In our previous edition, we got to know funkmaster Adam S.! This week, let’s get to know longtime CFSBKer Bea M.

Name (and any nicknames):

Beatriz Adriana, Bea, Bee, or sometimes I am just the letter “B”

Where were you born, and where did you grow up?

I was born in the small city of Pereira, Colombia. Some years later my family moved to Brooklyn, where I’ve been ever since.

How long have you been CrossFitting, and how did you arrive at CFSBK?

I joined the summer of 2013—almost 6 years ago! I was actually injured before that, which led to surgery in my left knee. Turned out I had a torn meniscus. After 6 months of idling and treating the knee, a co-worker, at the time, mentioned this new concept of working out to me: CrossFit. For years, until injury, all I did was abuse the treadmill and the elliptical, but I failed at feeling stronger or confident. I felt my stamina was durable, but I was totally uneducated on weight training and its benefits for the female physique. I also wasn’t as knowledgeable on what it meant to keep a healthy relationship with food without depriving myself of goodies. Hence, once I was told about CrossFit, I took it upon myself to do some research. I found a few in the city and had my first try-out class at CrossFit NYC. However, the gym was a little too out of the way. I wanted something closer to home. I continued my search and came across CFSBK. I showed up one day really early. Spoke to the guy working the front desk at the time, and he was very convincing and very informative about the pros of joining. Without hesitation, I signed up that same day for Foundations. At first I said, I’ll only do this for about a year. Close to 6 years later, I am still in it.

What’s your hidden talent?

I don’t know that it’s necessarily “hidden,” but I enjoy cooking and I think I’m pretty decent at it. I like being creative in the kitchen and playing with different flavors or spices.

What are 3 things you can’t live without?

1. My DevaCurl products. Without these products I would look like a puffy sheep every day. Curls need taming.
2. My bookbag. It can be really annoying on the train, but my bookbag is my magic bag. Everything I need will always be in there, like my gym gear. 😉
3. Body lotion. This is key, specially in the winter months. Without this product, I feel my skin becomes flaky sandpaper.

If you had to switch careers today, what would you choose to do?

Currently I am a high school teacher, and I work mainly with recent immigrant teens teaching English and Spanish. Though I enjoy what I do, my dream has always been to work with civil rights organizations. I love the idea of equal treatment amongst all groups and all types of people. Maybe one day. In the meantime I’ll keep trying to teach these ideals to the young minds.

What are you favorite and least favorite lifts?

Well, I actually have 2 favorites. I really enjoy Back Squatting. I feel this lift is so beneficial in all aspects of life. How many times do we find ourselves having to carry a heavy box? Lifting furniture around the house? I think Back Squatting has helped me in my day to day activities, preventing me from causing self-injury. My second favorite, is the Power Clean. I just think it’s a fun movement.

My mentleast favorite move has got to be the Overhead Squat. Yes, it is another Squat move, but I have yet to master an organized hold overhead, which, more often than not, results in pure frustration.

Any advice for new CFSBKers?

Give it a fair chance. I thought I was only going to do a year but I stuck throughout it. The atmosphere is fun, the coaches are very knowledgeable and supportive, and it’s a nice opportunity to meet new people with like-minded thoughts on fitness. It can look intimidating at first, but with time, that intimidation comes crashing down and everything becomes much easier to adjust to.

Friday Night Lights 19.5: Sign Up Now!

Our final Friday Night Lights event of 2019 goes down this Friday, March 22nd starting at 5:30pm. This is a great way to take on 19.5 in a friendly, high-energy environment.

Go to the FNL Sign Up Sheet to reserve a space in the heat of your choice. Everyone is welcomed to participate; you don’t have to be on an Intramural team. But if you are on an Intramural team, get ready to throw down! The high fives will be plentiful.

We invite everyone to come out and cheer for your fellow CFSBKers. BYOB, if you’re into that.

_____________________
Yesterday’s Results Board: Rest Day
Are Calories Pointless? NY Mag
The Paraplegic Marathon Man Outside

Today is a scheduled rest/recovery day, but don’t worry! We are open and running on our normal schedule. In today’s CrossFit group classes, you’ll have the option of doing either yesterday or tomorrow’s programming, which can be found in the comments section of today and every Rest Day’s post. And in case you missed it, the rest day is going away effective March 25th. Hurray for 7 days of programming!

Daniel Vallejo of Great Monkie recently dropped into CFSBK and made this awesome video review of the gym. Check it out!

Next Weekend: Wim Hof Method Fundamentals Workshop at 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 intimate quality allows for ample personal attention, and feedback tailored to your specific situation. Whether you are looking to improve mental or physical performance, relieve symptoms related to an illness, or are just curious to find out what the Wim Hof Method is all about— a WHM workshop offers something for everyone.

The program generally kicks off with an introduction to the Wim Hof Method, and always includes a breathing session and an (optional) ice bath. At the end there is ample room for reflection, and the Instructor is there to answer questions throughout the workshop. (Wim Hof will NOT be at the workshop.)

Instructors have their own specializations, and there is some variation across the individual workshops. A detailed overview of the day is sent out upon registration.

If you have no prior experience with cold exposure, we recommend you finish your showers cold in the days leading up to the workshop. This may be overwhelming at first, but just try to relax, focus on your breath, and bring it into a controlled, steady rhythm.

Date, Time, and Pricing

Sunday, March 31st from 2:15pm to 6:15pm
Price: $125

Register Here!

Who is this workshop for?

This workshop is suitable for everyone, but does require a basic level of health. Out of precaution, we advise against participation during pregnancy, or if you are epileptic. People with cardiovascular issues, or any other serious health conditions should always consult a medical professional before starting the Wim Hof Method.

What to Bring

• Warm comfy clothes
• Yoga mat (CFSBK has plenty you can borrow!)
• Bathing suit and towel (if ice bath bound)
• Open minds and hearts

_____________________
The CrossFit Games Clamps Down on the Open Leaderboard Morning Chalk Up
Why You Need a Woman on Your Staff Breaking Muscle

WOD 3.18.19

8e Split Stance Dumbbell Romanian Deadlifts @22X2
4-8 Ring Dips @22X2
8e Side Plank Powell Raises

Modify the Dips to Matador or Box as needed.

Post work to comments.
Week 7 of 7

_____________________

For Time:
12/9 Calorie Bike
24 Box Jumps 30/24 (feet must touch box)
36 Russian Kettlebell Swings 32/24kg

GO, go, GO!

Post time and Rx to comments.

Neil celebrates Darren’s first Bar Muscle-Up in 19.4. Check out more photos from our most recent Friday Night Lights event HERE

Big Changes Ahead!

We have some exciting changes on the horizon here at CFSBK. Here’s what you can look forward to after the Open concludes:

• No more Rest Days! After some reflection and discussion, we have decided to move away from this long-standing tradition and offer 7 days of unique programming per week. To read more about the reasoning behind this change, check out our recent blog post, “The Death of the Rest Day.”
• Friday night group class! Starting March 29th we will be offering 5:30pm and 6:30pm CrossFit group class on Friday nights. We listened to your feedback, and this is one of the steps we are taking to better serve the CFSBK community and, most importantly, help you get your fitness on whenever you want.
• Earlier blog posts! This is a theme we saw a lot in your feedback, and we’re delivering. Starting next Monday, we’ll be posting the next day’s blog at 9pm. This means you’ll be able to see the workout before the clock strikes midnight.
• Finally a friendly reminder that Anti-Gravity classes have switch days and times. AG now meets Wednesdays at 5:30pm and Saturdays at 12:30pm.

With the exception of the last one, all of these changes will go into effect on March 25th. Thanks again for your feedback!

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