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.

Toni’s CRASH-Bs training came in handy for Open Workout 19.1. Dan’s screaming probably helped, too

CFSBK at CRASH-Bs: A Recap

Sixteen CFSBK members (and three members of other gyms) competed at the CRASH-B World Indoor Rowing Championship in Boston on Sunday, February 17th, racing 2000m on the erg. They had trained for 14 weeks under Coach Nick‘s guidance to prepare for the event, doing everything from 250m repeats to 40- and even 60-minute workouts. Several people set new PRs, including Toni Smith, who went from 7:28 to 7:05.9, which earned her the bronze medal in the Women’s Open division. Coach Jess Fox also took 3rd place in her division. Amazing! The participants learned the ins and outs of pacing and technique and things like confronting their inner demons. This was the 10th year that Coach Nick has taken members to Boston for the CRASH-Bs. Check out the full results here.

News and Notes

• 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. On March 31st, we are hosting a Wim Hof Fundamentals Workshop. Check out the event page for more info!
• Intramural League captains: please submit your athletes’ scores to the spreadsheet by 8pm tonight.
• 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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Yesterday’s Results Board
2 Exercises to Keep Your Feet Active When You Lift BarBend
Intramural Competitions in the Open CrossFit Games

WOD 2.25.19

10-5-3-5-10 Deadlifts
6e Half-Kneeling Low-to-High Chop

After a warm-up set or two, perform a set of 10, then a set of 5, then a heavy set of 3, before working your way back up to a set of 10. Aim to go heavier on the back end. The effort on the Low-High chops is on the upward swing. Aim to keep the elbows relatively straight throughout the movement.

Post work to comments.
Week 4 of 7

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For Time:
21-15-9 Power Snatches 95/65
Overhead Squats 95/65

10 minute cap

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

Post time and Rx to comments.  

Jen and Kate show us what the Open is all about. Check out more photos from our first Friday Night Lights event of the season on our Flickr account

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!

News and Notes

• Don’t forget to submit your 19.1 scores to the CrossFit Games site by 8pm tonight!
• Intramural League captains: please submit your athletes’ scores to the spreadsheet by Tuesday at 8pm.

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Yesterday’s Results Board
Connect Your Lifting and Rowing for Better Performance Breaking Muscle
Yes, Life in the Fast Lane Kills You Nautilus

WOD 2.24.19

8 Dumbbell Lateral Step-Ups
6 Barbell Cuban Presses
2-4 Skin the Cats

Scale the skin the cats to low rings as needed, and use a jump on both ends to come through. Use as much control as possible on the descent, fighting not to drop. Build to a challenging set on each of the movements. If you did 19.1 and your legs are feeling pretty rough, keep the step ups light, even just bodyweight, and use them to feel normal again.

Post work to comments.
Week 3 of 7

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Every Minute on the Minute x 20:
1) 10/7 Calorie Air Bike
2) 5e Single Arm Dumbbell/Kettlebell Overhead Reverse Lunge (ipsilateral)
3) 5-10 Strict Chin-Ups or Supinated Grip Ring Rows
4) Rest

If you’re feeling fresh then sprint on the bike and go heavy on the Lunges and Chins. Otherwise, move at around 80% and leave feeling better than you came in.

Post work to comments.

Next Sunday: Starting Strength Program Total at CFSBK

Coach Jeremy’s Starting Strengthers will wrap up their eight-week cycle next Sunday, March 3rd 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!

Anti-Gravity Cancelled Today

Today’s 2pm Anti-Gravity class is cancelled.

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Yesterday’s Results Board: Open Workout 19.1
Photo Journal: USAW Junior Nationals Morning Chalk Up
Does Cayenne Pepper Really Burn Fat? BarBend

Open Workout 19.1

AMRAP 15 Minutes:
19 Wall Balls 20/10, 14/9
19 Calorie Row

Post rounds, reps, and Rx to comments.

Thanks to everyone who came out for Friday Night Lights last night, and good luck to everyone doing 19.1 today!

Open Workout 19.1 Resources

Taking on 19.1 this weekend? Here are some articles and videos you might find useful!

• Former CFSBK coach Noah Abbott wrote a piece for CrossFit HQ entitled “Tips For Your First Open.” Even if this ain’t your first rodeo, it’s a great read full of good reminders!
• Open Workout 19.1 Standards  CrossFit Games (video)
• Our friends at Beyond the Whiteboard continue to bring us data-driven info with “CrossFit Open 19.1 – Preliminary Analysis & Strategies.”
• Strategy Tips and Advice for Wall Ball Shots and Rowing CrossFit Invictus (video)

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Yesterday’s Results Board: Rest Day
How to Make Things Quieter NY Mag
How Many Push-Ups Can You Do? It May Be a Good Predictor of Heart Health NY Times

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.

This Week at CFSBK in Review

1. Our first Friday Night Lights event of 2019 goes down this tonight starting at 5:30pm. This is a great way to take on 19.1 in a super-fun, 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.

2. If you haven’t registered for the Open yet, there’s still time to support your community and get in on the fun! Go here to sign up.

3. Congrats to all of our CRASH-Beasts on a successful weekend in Boston. And a special congrats to Toni S. on taking home the bronze in the Women’s Open division and Coach Jess Fox on taking 3rd place in her division. Incredible!

4. 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. On March 31st, we are hosting a Wim Hof Fundamentals Workshop. Check out the event page for more info!

5. Paul A. is headed out of town for 3 months from April to July and is looking to sublet his awesome Prospect Heights apartment. Go HERE to check out the listing and feel free to send it to anyone who might be interested!

6. “Epictetus was once asked which words would help a person live a life of peace and goodness. The two words, he said, were ἀνέχου (bear) and ἀπέχου (forbear). (Another translation puts it at: Persist and Resist).” Yesterday on the blog, Coach Ro had some words of wisdom for Open season.

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Yesterday’s Results Board
Hot, Small, or Couch: Why Potatoes Make Great Idioms Atlas Obscura
Ankle Mobility: Training Inside Out Breaking Muscle

WOD 2.21.19

6 Push Presses
6e Rear-Foot-Elevated Split Squats
6 Kettlebell Hold Dead Bugs 

Warm up and work up to a few challenging sets on each exercise. Barbell comes off the floor for the Push Presses. Use dumbbells held at the Hang position to load the Split Squats, but focus on doing these as perfectly as possible, with good range of motion and balance.

Post work to comments.
Week 3 of 7

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4 Rounds for Time: 
50 Double-Unders or Alternating Foot Steps
30 Squats
10 Pull-Ups, Self-Assisted Pull-Ups, or Ring Rows

Post time and Rx to comments.

Want to take on Open Workout 19.1 in a fun, supportive environment tomorrow night? Sign up for a Friday Night Lights heat! 

Persistence, Resilience, and Truth

By Arturo Ruiz

Persistence, resilience, and truth. This time of the year there is so much to learn. For CrossFit athletes, the goal is to take a riskm, stare at yourself in the mirror, and get comfortable with being uncomfortable. The CrossFit Open is upon us, and I love watching individuals grow and learn through the process. Facing fear, anxiety, and stress about others’ perception is all a part of our experiences. They are real, and remember to not just push them under the rug. Use reliable resources to discuss these feelings, and use me to understand the context of what you may be feeling and experiencing. Those who do not judge or have bias toward your journey will be ones you can consistently look to for guidance.

For those who are not competing in the Open, this process and journey still has similar impact. Use it to your advantage and open up about the challenges you are facing, your successes and your failures.

Consider this:

Epictetus was once asked which words would help a person live a life of peace and goodness. The two words, he said, were ἀνέχου (bear) and ἀπέχου (forbear). (Another translation puts it at: Persist and Resist).

It’s remarkable how this wise man living in the ancient world, raised in a different culture and very different circumstances, speaking a very different language, in very different philosophies, could come to express the same concept.

But that’s why we must take it to heart. There is universality in their simple formula (though it’s not an easy one): We resist giving in, resist temptation, resist despair, and resist degradation. We persist in our efforts, we persist in trying to be a good example for others, we persist in our training, we persist despite the obstacles thrown at us.

The definition of forbearance perfectly captures both those ideas: Patient self-control. That’s our aim. Forever and always.

Have a great Open!

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Yesterday’s Results Board
6 Surprising Ways Improving Your Thoracic Spine & Shoulder Mobility Can Help You Reach Your Goals Girls Gone Strong
CrossFit Open Technique Tips: Double-Unders Boxrox

WOD 2.20.19

8 Sumo Stance Dumbbell Good Mornings
80′ Single Arm Farmer Carry (each)
20s Palloff Iso Hold

Keep the Good Mornings light and perfect. Work up to a challenging set on each side for the carries.

Post work to comments.
Week 3 of 7

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AMRAP 10 Minutes:
2-4-6-8-10-12-14-16-18-20
Deadlifts 225/155  (185/125)
Burpee Box Jumps 24/20

The Deadlift weight should be medium-heavy for you, something you could do a set of 10+ reps when fresh. The Burpee Box Jump Rx is “Games Standard,” meaning jump out-jump in, then jump to the box before reaching full extension atop the box with control. Otherwise you can step in and out. Choose the method that allows you to move the most efficiently.

 

Check out more awesome Friday Night Lights photos from last year here, here, and here! | Photo by Thomas H.

Friday Night Lights 19.1: Sign Up Now!

Our first Friday Night Lights event of 2019 goes down this Friday, February 22nd starting at 5:30pm. This is a great way to take on 19.1 in a super-fun, 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.

If you haven’t registered for the Open yet, there’s still time to support your community and get in on the fun! Go here to sign up.

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Yesterday’s Results Board: Rest Day
How to Make Things Quieter NY Mag
How Much: Time, Quality, and Quantity Breaking Muscle

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.

March 31st: 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

Looking for a Sublet?

Paul A. is headed out of town for 3 months from April to July and is looking to sublet his awesome Prospect Heights apartment. Go HERE to check out the listing and feel free to send it to anyone who might be interested!

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Yesterday’s Results Board
Weightlifting Phenom Mahailya Reeves, 15, Is Raising the Bar ESPNW
The Coachable Client Starting Strength

WOD 2.18.19

4 Box Squats (2 count on box)
8e Dumbbell Upright Row to External Rotation

Warm up and work up to a few challenging but confident sets on each exercise. No failing, no bailing.

Post work to comments.
Week 3 of 7

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Performance
7 Rounds for Time:
7 Front Squats 135/95
3 Ring Muscle-Ups

The barbell comes off the floor and should be medium-heavy for you. 16 minute cap.

Fitness
7 Rounds for Time:
7 Front Squats
7/5 Ring Dips or (10/7 Push-Ups)

The barbell comes off the floor. Use a challenging  load that you can probably do unbroken for all 7 sets. You should be able to do unbroken sets of 10+ Dips to do the prescribed amount. If you cannot, then scale some volume or to Push-Ups instead. 16 minute cap.

Post time and Rx to comments.

Congrats to all of our CRASH-Beasts on a successful weekend in Boston. And a special congrats to Toni S. on taking home the bronze in the Women’s Open division and Coach Jess Fox on taking 3rd place in her division. That’s amazing! 

The Open is Here!

So far we have around 130 CFSBKers registered for the 2019 CrossFit Open. If you’ve registered, congrats on making this decision! It’s going to be an awesome 5 weeks in which you’ll get to benchmark your overall fitness and engage in some fun competition with yourself, the CFSBK community, and the rest of the world. Last year, about half a million people competed in the Open, making it the world’s largest participatory sporting event. If you haven’t registered for the Open yet, there’s still time to support your community and get in on the fun! Go here to sign up.

Open Workout 19.1 will be announced this Thursday night at 8pm New York time. See the CrossFit Games site for more info.

Intramural Teams

As you may have read right here on the blog, we’re going to do in-house intramural teams again for the 4th year in a row to make the Open even more exciting and inclusive. When you sign up for the league, you’ll be placed on a team in which your performance will contribute to your team’s overall score. Each team will be assigned a captain who will communicate with their team over the 5 weeks and submit their scores to management.

This is a great way to meet some new people, have a bit more fun with the Open, and motivate yourself to work a little harder. We encourage everyone to sign up and give it their all! Remember: your team won’t be penalized if you can’t do a workout for some reason.

Friday Night Lights

We’ll also be doing a series of “Friday Night Lights” events again this year. Every Friday night from 5:30 to 8:00pm for the next 5 weeks, you’ll have a chance to take on that week’s Open Workout with your fellow CFSBKers in a high-energy environment. These are open to EVERYONE who’s doing the Open, not just Intramural teams. Check the blog this week for more info!

Programming & Submissions

As usual, the Open workout will be programmed for Saturday’s group class, which means you’ll have the following opportunities to perform the workout:

• Friday morning/afternoon group classes
• Friday Night Lights, 5:30-8pm
• Saturday Group Classes, 8-2pm
• Saturday Open Gym, 2-4pm
• Sunday Open Gym, 6-8pm

For extenuating circumstances, we can try to work with you if you CAN’T make any of those times. With the exception of the Friday and Saturday group classes and Friday Night Lights, you’ll have to find someone to judge you in order to post a valid score. There are often folks hanging around to do the workouts, so just ask the coach to assist you if you can’t find someone to help out yourself.

In order for your score to be counted, you must submit your score and judge’s name to the CrossFit Games site by 8pm on Monday night. If you don’t submit a score, you’ll get a zero for the workout, but you’ll still be allowed to participate in the subsequent workouts. There’s nothing worse than crushing a workout and then posting a zero for the year! You’ll have to submit your judge’s name when you submit so remember to cut off the bottom of your scorecard and take it home with you. In a worst-case scenario, you can submit “David Osorio” as your judge.

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Yesterday’s Results Board
The Rise of “Zero Waste” Grocery Stores Smithsonian
Welcome to the 2019 CrossFit Games Season CrossFit Games

WOD 2.17.19

Every Minute on the Minute x 20:
1) :30 Jump Rope
2) :30 Double Dumbbell/Kettlebell Waiter Hold
3) :30 Reverse Bridge Plank
4) 10 Pike Press-Ups on Erg
5) Rest

For the jump rope, practice either Singles, alternating foot steps, or Double-Unders, in that order of degree of difficulty. Scale the Pike Press-Ups to Knee-Ins (like this but with feet on the seat of an erg).

Post work to comments.
Week 2 of 7

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Performance
AMRAP 10 Minutes:
10 Dumbbell Hang Power Clean and Push Press 50/35
10 Kipping Toes-to-Bar

Fitness
AMRAP 10 Minutes:
10 Dumbbell Hang Power Clean and Push Press 35/20
10 Kipping Hanging Knee Raises

The Dumbbell Hang Power Clean and Push Presses are done with two dumbbells. Aim to keep moving on the couplet with minimal rest.

Post rounds, reps, and Rx to comments.

CFSBK at CRASH-Bs

Coach Nick and his CRASH-Beasts, some of whom are pictured above, are in Boston today to compete at the CRASH-B World Indoor Rowing Championships. Good luck, CRASH-Beasts, and thanks for making our community proud! Be sure to show them some love in the comments.

Pilates Cancelled Today

Today’s 12pm Pilates class is cancelled. Still looking to do something other than group class today? Don’t forget that we offer 11am Active Recovery and 2pm Anti-Gravity.

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Yesterday’s Results Board: WODurday
Strong Parents, Strong Kids Breaking Muscle
Boys of Spring Players’ Tribune