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.

Open Intramural Team Rankings: Week 3

Coaches David and Keith are here to bring you another edition of the CFSBK Update Show. Once again, they recap the Intramural Team Competition standings and highlight some impressive individual results. You may notice a professional wrestling vibe in this week’s episode. Be sure to watch until the end, when they get oiled up and throw down in the squared circle.

Current Ranking – Team – Overall Average 

1. Jacked in Black: 26.54
2. Blubonic Plague: 30.66
3. Reasonably Okay Hulks: 30.94
4. Code Red: 31
5. Bar Muscle Pups: 31.12

What will happen to these already-tight standings when the dust settles on this week? To find out, join us tonight starting at 5:30pm for Friday Night Lights. Sign up for a heat HERE!

News and Notes

• A new cycle of Coach Ro’s Anti-Gravity Strength class starts TOMORROW, and there are just 2 spots left. Go HERE to learn more and claim one!
• We’ve made some tweaks to our class schedule to better serve our community. Here’s what’s happening: Tuesday’s 5:30pm Strong Fit class will be dropped. Anti-Gravity classes will switch days and times. AG will now meet Wednesdays at 5:30pm and Saturdays at 1pm.
• We have a new cycle of our Level 2 Brazilian Jiu Jitsu starting this Sunday. Go HERE to learn more and register.
• Pilates is cancelled this Sunday, March 10th. 
• We’re always trying to get better at what we do. If you have a minute, head over to the Feedback page and tell us about your experience at the gym!

_____________________
Yesterday’s Results Board
Everything Is Connected Breaking Muscle
Sticking With CrossFit Through Cancer Morning Chalk Up

WOD 3.7.18

EMOM x 30 (6 sets):
1) 3 Deadlifts
2) 8 Dumbell Bench Press
3) 8 Supinated Grip Ring Rows
4) :30 Sandbag Bear-Hug March (in place)
5) Rest

Warm up and perform sets across on the Deadlift at a weight you could lift perfectly for sets of 5-6 reps. Build up to challenging loads on the Sandbag March and Dumbbell Bench Press, and choose a challenging body angle for the Ring Rows.

Post work to comments.
Week 5 of 7

Friday Night Lights 19.3: Sign Up Now!

Our 3rd Friday Night Lights event of 2019 goes down this Friday, March 8th starting at 5:30pm. This is a great way to take on 19.3 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.

The CrossFit Games website can be pretty hard to navigate, so we’re grateful to Coach Brett for creating these custom CFSBK leaderboards. Click a link below to how you stack up:

• Overall Leaderboard
• Men’s Leaderboard
• Women’s Leaderboard
• Men 35-39
• Women 35-39
• Men 40-44
• Women 40-44
• Men 45-49
• Women 45-49
• Men 50-54
• Women 50-54
• Men 55-59
• Women 55-59
• Men 60+
• Women 60+

You can catch the announcement of 19.3 tonight at 8pm!

News and Notes

• A new cycle of Coach Ro’s Anti-Gravity Strength class starts Saturday the 9th, and there are just 5 spots left. Go HERE to learn more and claim one!
• We’ve made some tweaks to our class schedule to better serve our community. Here’s what’s happening: Tuesday’s 5:30pm Strong Fit class will be dropped. Anti-Gravity classes will switch to days and times. AG will now meet Wednesdays at 5:30pm and Saturdays at 1pm.
• We have a new cycle of our Level 2 Brazilian Jiu Jitsu starting this Sunday, March 10th. Go HERE to learn more and register.
• Pilates is cancelled on Sunday, March 10th. 
• We’re always trying to get better at what we do. If you have a minute, head over to the Feedback page and tell us about your experience at the gym!

_____________________
Yesterday’s Results Board
How (and Why) to Do Pallof Presses Girls Gone Strong
Exercise Is Mood Sorcery NY Mag

WOD 3.6.19

6e Rear-Foot-Elevated (Bulgarian) Dumbbell Split Squats
12 Alternating Cossack Squats
4 × 5 Seconds L-Sit (on rings, parallettes, or boxes)

Place the back foot on bench for the Rear-Foot-Elevated (Bulgarian) Dumbbell Split Squats. Perform the Cossacks as perfectly as possible with no load, using a rack for support as needed. The L-Sits are written as 4 “mini sets” of 5 seconds with a few seconds of rest between sets. Options are: straight legs, half-tuck (alternate), and tuck.

Post work to comments.
Week 5 of 7

_____________________

2 Rounds for Time:
600m Row
50 Squats
40 Double-Unders or Alternating Foot Steps

Post time and Rx to comments. 

Want to get better at Kipping Toes-to-Bars and other bodyweight movements? Read on! 

Register for Anti-Gravity Strength

Struggling with your Pull-Ups? Stuck at the bottom of your Handstand Push-Up? Or do you just want to be able to do some badass weighted Chins? A new cycle Coach Arturo‘s popular Anti-Gravity Strength class starts Saturday, March 9th. This class always sells out, so get on it!

Each AG Strength class will be an hour-and-a-half long, focusing on the strength and skills needed to improve Pull-Ups and Handstand Push-Ups. This will include a variety of skill exercises, progressions, weighted and strict practice, and other techniques to teach, develop, and perfect your Pull-Up and Handstand Push-Up. This fundamental strength work will carry over into other CrossFit gymnastics movements, including the coveted Muscle-Up. The class meets 2 times per week for 8 weeks according to the schedule below.

Schedule

Saturday, March 9th to Saturday, May 4th
Tuesdays from 6pm to 7:30pm
Saturdays from 11am to 12:30pm

REGISTER HERE!

Cost and Eligibility

The cost is $160 per month ($320 total plus NY sales tax). This cycle is open to all CFSBK members as well as CrossFitters from other affiliates.

What Happens in a Class?

The first class will begin with an assessment of each individual’s upper body push, pull, and core strength. Once the assessment is completed, each AG Strength class will consist of skill work, strength development, and flexibility training based on your personal needs, weaknesses, and strengths. If a member chooses to do a CrossFit group class on the same day, we recommend doing the skill and strength work from the AG Strength cycle first. Arturo can advise you on this on a case by case basis. Just ask!

Testimonial

“I’ve done 3 cycles of AG Strength and will continue to do so. I’ve made so much progress with this class—not only in things we practice in AGS, but in movements we did not train in AGS but used in regular CrossFit classes. Let me tell you that I was a very poorly skilled person. I decided to take this class because I wanted to do a Pull-Up. That being said, I couldn’t do 5 Pull-Ups with a band. My upper body strength was mediocre at best. And, I didn’t know how to do a Wall Kick-Up, so I wasn’t even considering doing Handstand Push-Ups. The past 24 weeks were full of firsts: I did my first Chin-Up, Wall Kick-Up, Handstand Push-Ups with 3 then 2 then 1 AbMats, and Strict and Kipping Pull-Ups. Those are things we practice in AGS. But since the class focuses on upper body strength, I also improved in a bunch of things we didn’t even practice in class: Toes-to-Bar happened for the first time during the 1st cycle and now I’m able to do Toes-to-Bars in WODs (did 15-12-9-6-3 recently!). I also now can do Dips, Plank for 90+ seconds, Ring Transition + Hold, and many other small things that I was never able to do in classes. So, if you are a beginner, like me, and struggle with some things that seem basic to a lot of people—Toes-to-Bars, Pull-Ups, Push-Ups—I highly recommend this class. Trust Ro, push yourself and stick to the program for 8 weeks and will see mind-blowing results! As we say in Portuguese: se joga!”—Thaisa L.

News and Notes

• We’ve made some tweaks to our class schedule to better serve our community. Here’s what’s happening: Tuesday’s 5:30pm Strong Fit class will be dropped. Anti-Gravity classes will switch days and times. AG will now meet Wednesdays at 5:30pm and Saturdays at 1pm.
• We have a new cycle of our Level 2 Brazilian Jiu Jitsu starting this Sunday, March 10th. Go HERE to learn more and register.
• We’re always trying to get better at what we do. If you have a minute, head over to the Feedback page and tell us about your experience at the gym!
• Join us for Friday Night Lights again this week as we take on Open Workout 19.3. Go HERE to sign up for a heat! 

_____________________
Yesterday’s Results Board: Rest Day
The Bench Press Prescription Starting Strength
How to Talk to People NY Mag

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.

Photos from Friday Night Lights 19.2 are up on our Flickr account. Join us again this Friday to take on Open Workout 19.3. Go HERE to sign up for a heat! 

REGISTER NOW FOR STARTING STRENGTH PROGRAM

Want to get a lot stronger? The Starting Strength program is an opportunity to spend 8 weeks with Coach Jeremy honing your technique and increasing your capacity at the most fundamental strength movements: Back Squat, Overhead Press, Bench Press and Deadlift. This small group format of 90 minute sessions offers one-on-one guidance, great camaraderie, and a simple roster of movements allowing you time to correct errors and challenge your limits.

Whether you are brand-new to lifting, someone with experience who has struggled to surpass a plateau, or just looking to try something different, by taking the time to focus exclusively on the lifts that support almost every other activity you do inside (and outside) the gym, you will gain confidence and enhance your performance.

Upcoming Program Times and Dates

A cycle: Novice, 7pm Mon/Wed and 6pm Fri |Monday, March 11th – Friday, May 3rd
B cycle: Intermediate, 7pm Tues/Thurs and 10am Sun | Tuesday, March 12th – Sunday, May 5th (FULL)
C cycle: Morning Novice, 6:30am Mon/Thurs | Monday, March 11th – Thursday, May 2nd
D cycle: Continuing Education, 6pm Mon/Wed | Monday, March 11th – Wednesday, May 1st (FULL)
E cycle: Late morning, all levels, 10am Mon/Thurs | Monday, March 11th – Thursday, May 2nd

A CrossFit Total testing one-rep maxes in the Back Squat, Press, and Deadlift will take place on Sunday, May 5th at 2pm to cap off all cycles.

Class Sizes: Space is limited to 4-10 participants
Class Length: 90 minutes

Pricing

3x Per Week Cycles: $300 paid upon registration and then another $300 at the halfway point
2x Per Week Cycles: $200 paid upon registration and then another $200 at the halfway point

Group Class/Open Gym/Active Recovery/Yoga/Pilates Add-On Option!

This add-on membership allows our 2x/week Starting Strength Program to attend two additional classes per week, outside of the regularly scheduled strength cycle classes. This includes group classes, Open Gym, and Active Recovery/Yoga/Pilates/Short Circuit.

Price is $100 per four weeks, first bill due at sign-up and second bill ($100) charged automatically to the card on-file four weeks later. Register here!

If anyone is confused as to which cycle they belong in or has any questions, they can contact Jeremy directly at Jeremy [at] CrossFitSouthBrooklyn.com to discuss placement.

News and Notes

• A new cycle of Coach Ro’s Anti-Gravity Strength class starts Saturday the 9th, and there are just 5 spots left. Go HERE to learn more and claim one!
• We’ve made some tweaks to our class schedule to better serve our community. Here’s what’s happening: Tuesday’s 5:30pm Strong Fit class will be dropped. Anti-Gravity classes will switch to days and times. AG will now meet Wednesdays at 5:30pm and Saturdays at 1pm.
• Intramural League captains: please submit your athletes’ scores to the spreadsheet by 8pm tonight.
• We have a new cycle of our Level 2 Brazilian Jiu Jitsu starting this Sunday, March 10th. Go HERE to learn more and register.
• We’re always trying to get better at what we do. If you have a minute, head over to the Feedback page and tell us about your experience at the gym!

_____________________
Yesterday’s Results Board
Susceptibility to Mental Illness May Have Helped Humans Adapt over the Millenia Scientific American
Adaptive Athlete in Wheelchairs Find Their Own Box Morning Chalk Up

WOD 3.4.19

6e Half Kneeling Filly Presses
6e Rotational Med-Ball Side Tosses
6 Supinated Grip Barbell Rows

Post work to comments.
Week 5 of 7

_____________________

3 Rounds for Time:
15 Push Presses 95/65
15 Burpees
15 Pull-Ups

The barbell should be light for you, unbroken on the fast end. Use bands or self-assisted for the Pull-Ups as needed.

Post time and Rx to comments.

March Athlete of the Month: Clementine S.

By Lynsey Roddam

This Athlete of the Month is a very special one. It’s the first time we’ve bestowed this honor on one of our CrossFit kids, and we’re very proud to bring you this interview with Clementine S. by Coach Lynsey, who directs our CrossFit Youth programs. Give Clem a high five next time you see her! And go HERE to learn more about our CrossFit Youth programs.

Lynsey: Congratulations, Clem! You have made history at CFSBK by being the first kid to be crowned Athlete of the Month! How do you feel?

Clementine: I’m really happy about it, especially since no other kid has been chosen before, so that’s exciting.

Lynsey: One of the reasons we chose you is because of the dedication you have shown to our program. Do you know how long have you been coming to CFSBK?

Clementine: I think 3 years.

Lynsey: That’s right! You’ve been a member of CFSBK since April 2016, which is amazing! What makes you keep on coming?

Clementine: Well, my dad says it’s like the gym class you never had, and I agree because in gym you run and don’t really do anything that’s fun. At CrossFit you have fun and learn how to workout properly, and we’re always shown the proper technique.

Lynsey: What are some of your favorite things to do in class?

Clementine: I really like everything … except for Burpees and running! I like Squats and I like lifting weights because it shows that I’m getting stronger and stronger.

Lynsey: Do you feel like you’ve made a huge amount of progress since you first started?

Clementine: Oh definitely! At first I just used the 5 lb. dumbbells, but now I can lift heavier weights than that. I also have a better approach to the workouts. I know what I can do and what I can’t do and how to set a goal for myself.

Lynsey: What hobbies do you have outside of CrossFit?

Clementine: I really love performing, so I go to dance classes, and I go to chorus because I love singing. I read a lot, and I love hanging out with my friends. Sometimes I work behind the counter at my dad’s store Shelsky’s of Brooklyn.

Lynsey: A CrossFitter and a dancer—you sound like me! Tell me about your school. What are your favorite subjects?

Clementine: I go to Brooklyn Prospect Charter School, and I’m in 6th Grade, so it’s my first year there. I really like it because it pushes and challenges me, and I’ve made a lot of friends. It’s really fun, especially because we have dance class, which I didn’t have in my old school. I also really love math and science.

Lynsey: Am I right in thinking you speak French?

Clementine: Yes, I speak French! My Mom is French, so I went to a French speaking school before, but now I’m learning Mandarin.

Lynsey: Wow! That’s impressive! How’s that going?

Clementine: It’s fun! It’s challenging, but it’s cool to learn another language.

Lynsey: So, you’re CrossFit Ninja, a performer, bilingual, and a keen mathematician and scientist! With so many talents, do you know what profession you’d like to be in when you grow up?

Clementine: I’m trying to decide between a doctor and a lawyer. It means I would have to stay in school for longer, but I will get to help people, which is what I really want to do.

Lynsey: That’s awesome! If you were to choose the next AOM, what qualities would you look for?

Clementine: I think they should definitely be hard working, and they should love CrossFit as much as I do!

News and Notes

• A new cycle of Coach Ro’s Anti-Gravity Strength class starts Saturday the 9th, and there are just 5 spots left. Go HERE to learn more and claim one!
• Starting today, we’re making some tweaks to our class schedule to better serve our community. Here’s what’s happening: Tuesday’s 5:30pm Strong Fit class will be dropped. Anti-Gravity classes will switch to days and times. AG will now meet Wednesdays at 5:30pm and Saturdays at 1pm.
• Don’t forget to submit your 19.2 scores to the CrossFit Games site by 8pm tonight!
• Pilates is cancelled on Sunday, March 10th. 

_____________________
Yesterday’s Results Board
19.1 Workout Analysis CrossFit Games
Can You Put Your Kids on a Strength Training Program? Starting Strength

WOD 3.3.19

6e Single-Leg Barbell Romanian Deadlifts
8-12 Single-Arm High Pulls
3-6 Wall Walks

Build to a challenging set on each exercise.

Post work to comments.
Week 4 of 7

_____________________

20 Minutes for Quality (6-8 sets):
15 Double Russian Kettlebell Swings, AHAP
100′ Sled Push, AHAP
:30 Reverse Plank Bridge

Work up to a few challenging sets on the Swings and the sled. Perform the Reverse Plank Bridges with as internally rotated a shoulder (fingers pointing toward feet) as possible. Rest as needed between movements and sets.

Post work to comments.

March 31st: Wim Hof Method Workshop

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

News and Notes

• A new cycle of Coach Ro’s Anti-Gravity Strength class starts Saturday the 9th, and there are just 5 spots left. Go HERE to learn more and claim one!
• Starting tomorrow, March 4th, we’re making some tweaks to our class schedule to better serve our community. Here’s what’s happening: Tuesday’s 5:30pm Strong Fit class will be dropped. Anti-Gravity classes will switch to days and times. AG will now meet Wednesdays at 5:30pm and Saturdays at 1pm.
• Coach Jeremy’s Starting Strengthers will wrap up their eight-week cycle today starting at 2:00pm. Lifters will be testing their 1RMs in the Back Squat, Press, and Deadlift. All are welcome to come by, hang out, and do some cheering. Get ready for some massive PRs!

_____________________
Yesterday’s Results Board: Open Workout 19.2
Ask a Swole Woman: How Sore Should I Be After Lifting Weights? Self
Stefi Cohen Squats 495 for an Unofficial World Record BarBend

Open Workout 19.2

Beginning on an 8-minute clock, complete as many reps as possible of:
25 Toes-to-Bars
50 Double-Unders
15 Squat Cleans, 135/85 lb.
25 Toes-to-Bars
50 Double-Unders
13 Squat Cleans, 185/115 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to: 
25 Toes-to-Bars
50 Double-Unders
11 Squat Cleans, 225/145 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to: 
25 Toes-to-Bars
50 Double-Unders
9 Squat Cleans, 275/175 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 Toes-to-Bars
50 Double-Unders
7 Squat Cleans, 315/205 lb.

Stop at 20 minutes.

Post total reps and Rx to comments.

Thanks to everyone who came out for Friday Night Lights last night. See you again next week! 

Open Workout 19.2 Resources

Taking on 19.2 this weekend? Here are some articles and videos you might find useful!

• Open Workout 19.2 Movement Standards and Scaling Options CrossFit Games
• Workout Description and Strategies Morning Chalk Up
• Rich Froning’s Tips and Advice Trifecta (video)
• Beginner & Intermediate Tips CrossFit Invictus (video)
• CrossFit Open 19.2: Preliminary Analysis and Strategy Beyond the Whiteboard

Register for Anti-Gravity Strength

Struggling with your Pull-Ups? Stuck at the bottom of your Handstand Push-Up? Or do you just want to be able to do some badass weighted Chins? A new cycle Coach Arturo‘s popular Anti-Gravity Strength class starts Saturday, March 9th. This class always sells out, so get on it!

Each AG Strength class will be an hour-and-a-half long, focusing on the strength and skills needed to improve Pull-Ups and Handstand Push-Ups. This will include a variety of skill exercises, progressions, weighted and strict practice, and other techniques to teach, develop, and perfect your Pull-Up and Handstand Push-Up. This fundamental strength work will carry over into other CrossFit gymnastics movements, including the coveted Muscle-Up. The class meets 2 times per week for 8 weeks according to the schedule below.

Schedule

Saturday, March 9th to Saturday, May 4th Tuesdays from 6pm to 7:30pm Saturdays from 11am to 12:30pm

REGISTER HERE!

Cost and Eligibility

The cost is $160 per month ($320 total plus NY sales tax). This cycle is open to all CFSBK members as well as CrossFitters from other affiliates.

What Happens in a Class?

The first class will begin with an assessment of each individual’s upper body push, pull, and core strength. Once the assessment is completed, each AG Strength class will consist of skill work, strength development, and flexibility training based on your personal needs, weaknesses, and strengths. If a member chooses to do a CrossFit group class on the same day, we recommend doing the skill and strength work from the AG Strength cycle first. Arturo can advise you on this on a case by case basis. Just ask!

_____________________
Yesterday’s Results Board: Rest Day
The Best Type of Exercise to Burn Fat NY Times
Inside the World’s Largest Outhouse Race Smithsonian

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.

Presenting the CFSBK Update Show with your hosts Coach Brett and Coach David! Each week they’ll recap the Intramural Team Competition standings and highlight the best individual results. Join us tonight starting at 5:30pm for Friday Night Lights as we take on Open Workout 19.2. Sign up for a heat HERE!

Envision Your Open

By Chris Fox

I’m writing from Oaxaca, Mexico, where Jess and I have been spending a few days away on vacation. Something came up this week on the LFPB Challenge Facebook group that seems to be good fodder for us to consider. The 4 statements below, which I’ve seen time and again to be true, can be helpful jumping off points for taking action or simply for reflection.

• What (and how) you eat affects how your body and mind feel.
• How your body and mind feel affects your performance.
• How you perform affects how you feel.
• How you feel affects what (and how) you eat.

See how that works?

If you’re doing the CrossFit Open, whether at Friday Night Lights or during a regular group class, your nutrition is one factor that will have an effect. Think about a few ways this could go for you.

What happens if I come into class______?

• Tired and hungry.
• Stressed out and anxious.
• Well fed and rested, anxious to do the workout.
• Hungover, still able to taste those three 3am slices of pizza.
• Still digesting that low-carb, double-fudge-chocolate-chip protein bar.

Even if you’re NOT doing the Open or don’t necessarily care about athletic performance, you can probably find some area of your life to relate this to.

Here’s an assignment to work on. You’re strongly encouraged to share if you’re up for it. Write a few sentences for each of the below. Tell someone you trust. Or post them right here in the comments. Or burn your answers after writing them!

Describe the worst possible scenario for an Open workout, for you. What are the 24 hours surrounding it like? What specifically happened? What steps did you take that made it so awful? How do you feel after?

Now, describe the best possible scenario for an Open workout, for you. What are those 24 hours surrounding it like? What specifically happened? What steps did you take that made it so awesome? How do you feel after?

_____________________
Yesterday’s Results Board
Brianna Battles Wants to Keep Pregnant Athletes in the Gym Morning Chalk Up
The Olympic Lifts: Complex but Not Complicated? Catalyst Athletics

WOD 2.28.19

4 Paused Front Squats (3 seconds in the hole)
6e Renegade Rows (no Push-Up)
8e Side Plank Powell Raises

Post work to comments.
Week 4 of 7

_____________________

Every Minute on the Minute x 21:
1) 12/9 Calorie Row
2) 6 Dumbbell Thrusters (hold for a 3 count overhead)
3) 6 Strict Toes-to-Bars/Hanging Knee Raises

Do the entire workout at about 70% and aim to be consistent throughout. The Thrusters should be medium-heavy. For the Toes-to-Bars, work to minimize any swing on the way down.

Post work to comments.

Robert… Robert! Wake up… it’s time for 19.2! 

Friday Night Lights 19.2: Sign Up Now!

Our 2nd Friday Night Lights event of 2019 goes down this Friday, March 1st starting at 5:30pm. This is a great way to take on 19.2 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.

The CrossFit Games website can be pretty hard to navigate, so we’re grateful to Coach Brett for creating these custom CFSBK leaderboards. Click a link below to how you stack up:

• Overall Leaderboard
• Men’s Leaderboard
• Women’s Leaderboard
• Men 35-39
• Women 35-39
• Men 40-44
• Women 40-44
• Men 45-49
• Women 45-49
• Men 50-54
• Women 50-54
• Men 55-59
• Women 55-59
• Men 60+
• Women 60+

You can catch the announcement of 19.2 tonight at 8pm!

Upcoming Schedule Changes

Starting this Monday, March 4th, we’re making some tweaks to our class schedule to better serve our community. Here’s what’s happening:

• Tuesday’s 5:30pm Strong Fit class will be dropped. You can still get your Strong Fit on Saturday mornings at 8am!
• Anti-Gravity classes will switch to days and times. AG will now meet Wednesdays at 5:30pm and Saturdays at 1pm.

WOD 2.27.19

6 Bench Press
12 Plank Salutes
18 Single-Arm Kettlebell Swings

Warm up and work up to a challenging few sets on the Bench and the Swings. The Swings are 18 each arm. The Salutes are 6 each arm. Focus on stability and control on this Plank variation.

Post work to comments.
Week 4 of 7

_____________________

Performance
AMRAP 8 Minutes:
4 Power Clean and Push Jerks 165/105
4 Bar Muscle-Ups

The barbell should be medium-heavy, something you can either cycle a few reps on or move though quick singles. If you have a few Bar Muscle-Ups but 20+ would be a lot for you consider scaling some volume. Aim for consistent times on each round.

Fitness
AMRAP 8 Minutes:
6 Power Cleans and Push Jerks 115/80
6 Burpees
6 Chest-to-Bar Pull-Ups

The barbell should be medium-heavy, something you can either cycle a few reps on or move though quick singles. Scale the Pull-Ups to Chin-over-Bar, self-assisted Chest-to-Bar, or Jumping Chest-to-Bar. Make them challenging! Aim for consistent times on each round.

Post rounds, reps, and Rx to comments.

Better Know a Member: Victoria Matos

Blog readers can look forward to new installments of our Better Know a Member series in early 2019. 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 mentalist Matt Cooper. Today, let’s learn more about Victoria M.!

Name (and any nicknames):

Victoria, Vicky, Vic, Bicky (my family somehow pronounces the V as a B). I’m known to most of my students as Ms. Matos

Where were you born and where did you grow up?

Born and raised here in Park Slope, Brooklyn!

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

I’m on my second year CrossFitting. I started in August 2017. I did it in 2014 but only for a few weeks and stopped. I had a friend in college and we worked out together, mainly bodybuilding-style workouts. We both needed something more challenging, different, and exciting. She had a CrossFit gym opening up around where she lived, but for me it was too far, so I looked up gyms around my area and found CFSBK because it was closest to my kids’ school.

Program your nightmare workout:

I’m not sure if I can top, “Tommy Mac”! That takes 1st place for a nightmare workout. It just feels like it’s never going to end… and all those Burpees? Uncalled for. First time I did that workout, I remember asking Coach Whit who programs these workouts and all she did was smile. But if I had to program my nightmare workout, anything involving more than a 400m run and tons of Wall Balls.

What are you recommending right now (pick anything! books, music, TV, movies, restaurants, etc.)

A trip to the Dominican Tree House Village in Samana, Dominican Republic. I went last April and absolutely loved it. I lived in a treehouse for 4 days. It was an all-inclusive trip. We were out in the jungle, no cell service, no TV, out just enjoying the beaches and the beauty of this small town. There is ziplining, riding horses to the beach, ATV riding out to the waterfalls, and just good food. Breakfast is ready for you, lunch is included, and dinner is ready when you get back from being out all day! All home-cooked food! It was amazing! Look it up and let me know if you go!

What are you up to when you’re not at 597 Degraw Street?

Most of my day is spent coaching and teaching. If not, I’m running around taking my kiddos to their practices or rehearsals, spending time with them. If I do get some free time, I’m Netflixing and chilling.

You have friends or family coming to visit from out of town. What do you take them to do in NYC?

Ah man, you know what’s funny? When my friends come and visit they usually have an itinerary of what we are going to do because every time they asked me of what we should do I never know. So if you have any suggestions for when they do come, let me know. I’m that NYer that doesn’t know much about the city. LOL!

Any advice for new CFSBKers?

If you think you can’t do a workout, it’s too hard, or the workout seems like it’s impossible to complete… you can and it’s possible. When I first started CrossFitting and they would go over the workouts, I would just wonder how am I going to get through this, and sometimes I still ask myself that question. But for every workout, you can scale according to where you are currently in your fitness journey, and you can scale your movements.

And track your workouts! Write down how much you lifted, your time and results during your metcon and also notes on how you felt during that particular workout. It helps you when planning for your next workout and also with tracking your growth. It’s amazing to look back and see improvements throughout your journey!

Next Level Weightlifting Club Cancelled This Week

All Next Level Weightlifting Club classes are cancelled Wednesday and Friday of this week. Coach Frank is competing at the Arnold Sports Festival this weekend. Good luck, Frank!

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