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

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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

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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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The Untold History of the First Weightlifting Competition BarBend
Meditating in the Middle of Chaos zen habits

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