Back Squat / Front Squat

Performance
Back Squat 2 x 8
Front Squat 1 x 8

Perform the Back Squats at or near at the load you were able to successfully complete a 10RM from last cycle. Move directly from the Back Squat to the Front Squat, using a challenging load that leaves a rep or two in the tank.

Fitness
Back Squat 2 x 5
Front Squat 1 x 5

Start your linear progression for the Back Squat/Front Squat light enough to add weight through 7 weeks, backing off a bit from where you finished the previous Back Squat cycle. Move directly from the Back Squat to the Front Squat, using a challenging load that leaves a rep or two in the tank.

Post loads to comments.
Exposure 1 of 8

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Performance
AMRAP 7 Minutes:
1, 2, 3, 4, 5, 6, 7…
Deadlifts 315/225
Ring Muscle-Ups

The Deadlift should be on the heavy side for you, something you could do a set of 4+ reps of when fresh. If you’re a Deadlift monster, then scale up appropriately.

Fitness
AMRAP 7 Minutes:
1, 2, 3, 4, 5, 6, 7…
Deadlifts 225/155
Lateral Bar-Over Burpees

The Deadlift should be on the heavy side for you, something you could do a set of 4+ reps of when fresh. If you’re a Deadlift monster, then scale up appropriately.

Post rounds, reps, and Rx to comments.

Fight Gone Bad Fundraising Update (T-10 Days!)

With less than a week and a half to go until Fight Gone Bad, we’re currently at $5,615 raised for Brooklyn Community Foundation, which is 22% of our $25,000 goal. Can we crack 30% by the end of the day?!

Did you know that we have been hosting our annual “Fight Gone Bad” charity event since 2008? Our fundraising efforts have benefitted a wide variety of charitable organizations in Brooklyn, with our total amount raised to date over $400,000. Let your friends and family know that you’ll be sweating for one of the best causes around. This year, our friends at CrossFit 718 will be running a concurrent Fight Gone Bad event and also raising money for BCF. Bonus!

Don’t forget that our top individual fundraisers will receive prizes from our generous sponsors: Brooklyn Brewery, Bareburger, Threes Brewing, Ample Hills, Shake Shack, Cafe Grumpy, ThirteenFit Apparel, Puori Supplements, Littlefield, Bear Komplex, Kick Axe, CrossFit Linchpin, Chameleon Coffee, Left Bank Restaurant, Fleishers, Abbotsford Road Coffee, Hungry Ghost, Respect Your Universe, Slant Shack Jerky, Herondale Farm, and Lululemon.

Congrats to those teams and individually topping our leaderboards on CrowdRise. Below are our top fundraisers from both the individual and team divisions:

Top 3 Teams:

1. Gowanus Globetrotters: $1,840
2. The Legwarmers: $1,425
3. The Hollow Rocky Balboas: $1,250

Top 3 Individuals:

1. Charles S.: $1,840
2. Mike I.: $1,150
3. Patrick S.: $1,100

News and Notes

• Brooklyn Community Foundation recently posted their own rundown of Fight Gone Bad and CFSBK’s history with the organization. Check it out here!
• Make an appointment with Leah, CFSBK’s on-site massage therapist, today. You’ve earned it!

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Yesterday’s Results Board: Rest Day
Common Flaws in the Deadlift CrossFit Journal (video)
The 20 Greatest Horror Movie Sounds and Soundtracks of All Time The Outline

Today is a scheduled rest/recovery day, but don’t worry! We are open and running on a normal class 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.

“I’M BATMAN. But I’m also the coach of Active Life Strength at CrossFit South Brooklyn”

Who Is Active Life Strength For? An Interview with Coach Keith

A new PM cycle of Coach Keith‘s critically acclaimed Active Life Strength class starts on October 15th! Today we’re bringing you a short interview with the man himself, which may answer some of your questions about this one-of-a-kind program. Let’s do it!

Could you tell us about the Active Life method? What’s it all about?

The Active Life method is designed to help people get out of pain and stay out of pain with out having to miss time in the gym or on the field. We essentially look at pain and nagging injuries as symptoms of larger dysfunctions. Through individual, specific assessment, we determine what that larger dysfunction is and attack that. By eliminating or decreasing the dysfunction, be it strength imbalance or range of motion restriction, we begin to alleviate the symptoms, while also improving performance and/or movement efficiency and safety.

We also look at other factors such as lifestyle and variation in training frequency, intensity and volume, and provide recommendations on adjustments based on individual needs. Can these things help someone get a Muscle-Up, improve their “Fran” time, or Squat heavier? Absolutely, if that is what they’re after, but the general goal is to get people moving better and with out pain, while also giving them information to help them continue to do so after that class is over.

Tell us more about your coaching background and how you got involved with Active Life.

I’ve been coaching in one way or another as long as I can remember. My first job was as a coach at a basketball camp when I was 14. As the last Division I program with out a hired coach, I coached and trained my college rugby team as a captain, and stayed on as an assistant coach following graduation. After pursuing rugby internationally, I continued coaching youth sports and began CrossFit coaching while pursuing my Masters degree in Physical Education at CrossFit Buffalo. I worked with an Olympic weightlifting coach and the owner on developing the programming, and we sent a team and two individuals to Regionals in my final year there.

I then opened my own CrossFit affiliate in New Paltz, NY with a partner before relocating to Long Beach, where I took over as the head coach at CrossFit Island Park/Active Life Athletics. It was at this time that the doctors at Active Life began developing the system, and I worked very closely with them during this process, being one of the first athletes tested, and the first coach to begin incorporating the system with athletes and members in a gym setting. As Active Life grew, I began assisting and eventually leading seminars, and working as a 1-on-1 remote coach. I am currently developing a coaches’ training program that will teach other coaches and trainers how to implement these methods with their gyms and clients.

Who should take this class?

This class is appropriate for anyone who is interested in eliminating their nagging pains and injuries and breaking through plateaus by identifying their individual strength imbalances and/or mobility and flexibility limitations, and devoting time and energy to fixing them.

Whether it’s a nagging back, knee, or shoulder, difficulty getting into positions, or just feeling stuck with strength movements, the individualized assessments and specific programming help us determine what is causing these issues and allow us to take huge steps towards fixing them. In addition, the class lectures provide athletes with some of the knowledge to continue to monitor these limitations and imbalances going forward, and give them strategies to continue to improve upon them.

Is it possible to do ALS along with other classes (like CrossFit group class)? What would be the best way to do that?

Most, if not all, participants in ALS are still actively taking group class, Short Circuit, Next Level Weightlifting, rowing/running programs, etc. We discuss how to work these other programs in with our class sessions as well as the individual “accessory” work that can be done in and out of class.

What might someone hope to accomplish after 8 weeks of Active Life Strength?

After 8 weeks of Active Life Strength, one can hope to have identified their specific, individual mobility and flexibility limitations and strength imbalances. We begin with a full body mobility and flexibility assessment, followed by strength testing: Push vs. pull, left vs. right, strength vs. stamina, stability vs. force production. Each athlete is tested and provided with an appropriate program.

In addition to our class sessions, a 20-30 minute individualized workout is provided, which includes exercises, stretches, and holds, to specifically address individual issues. We refer to these as “necessary, not accessory.” Improved positioning and range of motion, reduced or eliminated pain, and greater overall strength and movement quality are the typical results. Participants will also understand the causes of their symptoms or limitations more clearly, and walk away with direction on how to continue to improve on their own.

Schedule

PM Cycle
October 15th, 2018 – December 7th, 2018
Monday and Thursday evenings from 6:30pm to 7:30pm
2x per week for 8 weeks
Register Here!

Cost

The cost is $160 per month ($320 total plus NY state sales tax). The first charge will occur at the time of registration and the second payment of $160 will occur automatically 1 month later. This cycle is open to all CFSBK members as well as CrossFitters from other affiliates.

(Please note that you are committing to specific days and times and there be no refunds for any missed classes or late cancellations.)

Have you taken Keith’s Active Life Strength class? Tell us about your experience in today’s comments! 

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Yesterday’s Results Board: DB Complex | Run, Pull-Ups, Ring Dips
Powerlifter Allison Hind Smokes a 340 lb Raw Bench Press at 150 lb BarBend
The Perks of Fasting, With None of the Work The Atlantic

Dumbbell Complex

4-5 sets, progressively working up to a challenging load on the following complex:
7 Dumbbell Muscle Cleans
7 Dumbbell Front Squats
7 Dumbbell Push Presses

Only the thumb side globe of the dumbbell touches the floor for the Muscle Cleans. Use a proper front rack for the Front Squats. Control the dumbbells during the dip phase of the Push Press, finishing in a strong, stable overhead position. Please, no dropping the dumbbells from overhead!

Post loads to comments.
Exposure 1 of 8

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4 Rounds for Time:
400m Run
15 Pull-Ups
10 Ring Dips

If your 400m run times are longer than ~2:30, then scale to 270m. Sub Jumping Pull-Ups or Ring Rows for Pull-Ups as needed (based on equipment/space). You should be able to complete sets of 5-10 Ring Dips unbroken. If you can’t, scale volume to as little as half (5) or to double (20) Push-Ups as needed.

Post time and Rx to comments.

Holy Wall Balls, Batman! Fight Gone Bad is less than 2 weeks away! So far CFSBKers have raised about $4,500 for Brooklyn Community Foundation. That’s awesome, but we still have quite a ways to go before we reach our $25,000 goal. If you haven’t started fundraising yet, check out this list of tips we posted last week. And even if you’re not taking part in the event, you can go HERE to donate to your favorite team

Upcoming Training Cycle Template

Training Cycle Dates: M 10/8/18 – Su 12/2/18

Goals: This cycle we’re dedicating a regular training day (Mondays) to heavy unilateral training, utilizing varied dumbbell and kettlebell complexes (mixed with bodyweight exercises) in which the aim will be to work up to a heavy load for the day. Wednesday’s barbell lift will be both the Back Squat and the Front Squat. The Olympic lifting focus will include complexes and isometrics with more time under tension, building on the positional strength developed last cycle. Saturdays will continue to be the “Monster Metcon Day,” on which longer and/or partner workouts will be programmed.

Monday

Dumbbell/Kettlebell Biased Strength/Stamina/Balance Training

Varied complexes with a focus on unilateral loading and bodyweight training.

Wednesday

Back Squat/Front Squat

Performance
Week 1: 2 x 8/1 x 8
Week 2: 2 x 5/1 x 5
Week 3: 2 x 3/1 x 3
Week 4: Box Squat – Heavy Triple
Week 5: 2 x 3/1 x 3
Week 6: 2 x 5/1 x 5
Week 7: 2 x 8/1 x 8
Week 8: Heavy Singles

Start the 2×8 Back Squat at the load you were able to complete for the 10RM from last cycle. Begin the Front Squat at a challenging load, but one that leave a rep or two in the tank.

Fitness
Weeks 1-3: 2 x 5/1 x 5  Linear Progression
Week 4: Box Squat – Heavy Triple
Weeks 5-7: 2 x 5/1 x 5 Linear Progression
Week 8: Heavy Singles

Start your linear progression for the Back Squat/Front Squat light enough to add weight through 7 weeks, backing off a bit from where you finished the previous Back Squat cycle.

Thursday

Clean and Jerk

Multiple rep sets and complexes

Saturday

Monster Metcon Day

Partner/team and/or longer timeframe workouts

Sunday

Snatch

Multiple rep sets and complexes

Don’t forget: you can always check our CrossFit group class template over on the Current Programming Cycle page! 

News and Notes

• We’re running on a normal schedule today. Have the day off? Come get your fitness on!
• Missing something? Maybe a water bottle (lots of those!), lifters, or a nice looking belt? It might be in our most recent lost and found dump! Be sure to claim your stuff before we donate it to CHIPs in a couple of weeks.

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Yesterday’s Results Board: KB Swings, Power Snatches, Overhead Squats, Bar Muscle-Ups
Breaking Down Delayed Onset Muscle Soreness Breaking Muscle
Tag, You’re an Insect Atlas Obscura

WOD 10.7.18

Every 5 Minutes for 5 Sets:
15 Russian Kettlebell Swings
3 Power Snatches
3 Overhead Squats
3 Bar Muscle-Ups

Choose a challenging load on the Kettllebell Swings, increasing the barbell load on each set as able. Scaling for Bar Muscle-Ups is either 3 Jumping Bar Muscle-Ups or 5-10 Chest-to-Bar Pull-Ups. Further scale the Pull-Ups as needed to Jumping Pull-Ups.

Post work to comments.

We can’t guarantee that the CrossFit Jump Rope Workshop we’re hosting in November will get you jumping rope like Buddy Lee, but it’ll definitely make you better! (Seriously, watch this video.)

November 3rd: CrossFit Jump Rope Workshop at CFSBK

Want to get better on the rope? On November 3rd, we’re hosting the CrossFit Workshop: Jump Rope. This is a hands-on, fast-paced, fun seminar at which participants learn how to use a simple and effective tool to energize their programming and workouts. The workshop features longtime CrossFit proponent and 1992 U.S. Olympian Buddy Lee, who is widely recognized as one of the world’s foremost jump-rope authorities. Participants will leave the workshop with clear paths to elusive jump-rope skills such as double-unders, triple-unders and more.

LEARNING OBJECTIVES

The CrossFit Workshop: Jump Rope teaches participants how to:

• Use optimal biomechanics for jump-rope mastery.
• Properly set up jump-rope equipment.
• Correctly adjust the jump rope for optimal results.
• Use progressions that form the base of jump-rope techniques: basic jumping, speed jumping, power jumping (double-/triple-unders).
• Use visualization, imagery, breathing and relaxation techniques in combination with dynamic jump-rope path patterns (forward, backward, sideways, crossover, infinity).
• Program various jump-rope techniques into CrossFit workouts—beyond single-/double-/triple-unders.

What are you waiting for?

Register Here!

News and Notes

• Today’s 12pm Pilates class with Karina is cancelled. 
• Tonight at 7pm, CFSBKers Jenna Jerman and Maria Heinegg host “My Body, My Jokes,” a bi-monthly stand up comedy show on the bodily experience. This month’s theme: periods! Come share some laughs with them at Caveat on the LES.
• We’re running on a normal schedule tomorrow, October 8th. Have the day off? Come get your fitness on!

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Yesterday’s Results Board: 14 Minute AMRAPS
American Airlines Flight Diverted After Passenger Refuses to Stop Doing Pull-Ups Independent
It’s Okay to Google Your Symptoms The Outline

WOD 10.6.18

AMRAP 14 Minutes:
1-3 Strict Handstand Push-Ups

Scale to 1 AbMat or to Seated Dumbbell Z Presses.

Rest 1 minute, then…

AMRAP 14 Minutes:
Row/Bike for Calories

Rest 1 minute, then…

AMRAP 14 Minutes:
3 Goblet Squats
3e Single-Arm Bent Over Rows

The goal today is to maintain an aerobic pace on all 3 workouts. Make your effort noticeable but not so much that you can’t breathe comfortably through your nose the whole time. That means that your heart rate will probably stay below about 150 BPM (beats per minute). Perform “AMRAP” while staying at this level of exertion.

Post work to comments.

As we found out last year, Eduardo does a killer Blue Steel. So far Fight Gone Bad teams have raised just under $3,000 for Brooklyn Community Foundation, with Gowanus Globetrotters, The Hollow Rocky Balboas, and The Legwarmers occupying the top 3. Great work so  far, gang! Go here to donate! 

Save the Date: New York Health Act Film and Discussion on October 27th

Sick of medical bills, co-pays, deductibles, and rising health insurance premiums?

On Saturday, October 27th from 7 to 9pm, CFSBK will screen Fix It: Healthcare at the Tipping Point. This 22-minute documentary takes an in-depth look at our dysfunctional for-profit healthcare system and shows how moving to a universal, single-payer system might impact you as a patient, a provider, or a business.

Learn about a new comprehensive health plan with no premiums, deductibles, or co-pays that guarantees healthcare for every New York resident regardless of health, income, immigration status, or employment status.

We will have a Q&A after the screening and discussion about the ways YOU can help achieve guaranteed care for all.

Come learn why CrossFit South Brooklyn and hundreds of other businesses, freelancers, doctors, and other New Yorkers support the New York Health Act.

News and Notes

• Tomorrow’s 12pm Pilates class with Karina is cancelled. 
• Tomorrow night at 7pm, CFSBKers Jenna Jerman and Maria Heinegg host “My Body, My Jokes,” a bi-monthly stand up comedy show on the bodily experience. This month’s theme: periods! Come share some laughs with them at Caveat on the LES.

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Yesterday’s Results Board: Rest Day
All You Need to Know About the Barbell Bench Press Girls Gone Strong
Look Good, Move Well: Marcus Filly’s Big Mission Athlete Daily

Today is a scheduled rest/recovery day, but don’t worry! We are open and running on a normal class schedule, but 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). We recently explained why we program Rest Days twice a week and how you can get the most out of them.

Huge congrats to Pierre D. and Coach Ro, who are currently ranked 5th worldwide and 1st in the Northeast Division in the 40-44 age division of the CrossFit Team Series.  Let’s show them some CFSBK love in the comments! 

1. Fight Gone bad is just a couple of weeks away! So far we’ve raised over $1,200 for Brooklyn Community Foundation, but there’s still lots more work to be done! On Wednesday, we posted a guide to getting started, and yesterday we posted some fundraising tips. Giddy up!

2. Get out of pain, stay out of pain, strengthen your weaknesses, and improve mobility and movement patterns, all while getting stronger! An evening edition of Coach Keith’s popular Active Life Strength class starts October 15th, and registration opened last week. Check out Tuesday’s post for details!

3. Kristin Hoesl (aka KH, aka Cage) has teamed up with her longtime colleague Michele Rinaldi to open The Pilates Local, a beautiful, intimate Pilates studio in the heart of Union Square! The Pilates Local is offering a 10% discount off of all group classes to CFSBK members. To check out our schedule, or book and buy classes, visit www.thepilateslocal.com, and enter the code “CFSBK10” at checkout.

4. This Sunday, October 7th at 7pm, CFSBKers Jenna Jerman and Maria Heinegg host “My Body, My Jokes,” a bi-monthly stand up comedy show on the bodily experience. This month’s theme: periods! Come share some laughs with them at Caveat on the LES.

5. Are you competing in this Sunday’s Subway Series event at CrossFit Queens? Let us know in the comments so we can shout you out!

6. This Sunday’s 12pm Pilates class with Karina is cancelled. 

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Yesterday’s Results Board: Run, Push Presses, Front Squats
Why Women Can Handle More Training Volume Than Men BarBend
What Sports Reveal About Society JSTOR Daily

WOD 10.4.18

5 Rounds for Quality:
400m Run
8 Push Presses
8 Front Squats

Barbell comes off the floor. Work up to a heavy load across the 5 rounds, trying to go heavier with each round.

Post work to comments.

Discount at The Pilates Local for CFSBKers

Kristin Hoesl (aka KH, aka Cage) has teamed up with her longtime colleague Michele Rinaldi to open The Pilates Local, a beautiful, intimate Pilates studio in the heart of Union Square! Kristin and Michele have been teaching for a combined total of almost 30 years, and have experience working with people of all ages and abilities. They specialize in helping clients return to their preferred sports and activities after an injury, and can help you with your core strength and awareness, posture, alignment, and mobility. If you’ve even been curious about giving Pilates a try, now is the time!

The Pilates Local is offering a 10% discount off of all group classes to CFSBK members. To check out our schedule, or book and buy classes, visit www.thepilateslocal.com, and enter the code “CFSBK10” at checkout. We look forward to having you visit us soon; if you have any questions, or want to inquire about private sessions, reach out to KH at info [at] thepilateslocal.com.

Fight Gone Bad Fundraising Tips

Have you started fundraising for Fight Gone Bad? You and your team should be registered with CrowdRise. We’ve included some fundraising tips below to get you started, adapted from Convio. We’ve also included info below about Brooklyn Community Foundation (the organization for which we’re raising money!).

Tip #1: Start early. The sooner you start asking for donations, the more money you will raise.

Tip #2: Set a challenging but attainable goal. Your fundraising goal should be a stretch, but doable. If you are getting close to your goal, then raise it so people continue to donate.

Tip #3: Contact everyone you know. Start with your email address book, then your regular address book and member lists from clubs you belong to. You’ll be surprised who gives!

Tip #4: Customize your emails. Make the email template yours! Include a personal story—why you’re raising money, why it’s important to you, and where the money goes. (Tell people why you love Brooklyn, and why you love CFSBK and that we partner with BCF!)

Tip #5: Create an email schedule and stick to it. Set dates to send a first email announcing your participation, a second email asking for donations, an update email, and a ‘last chance’ email.

Tip #6: Ask, ask, and ask again. People can only make a donation if you give them the opportunity. Don’t be shy about asking more than once. People need to be reminded!

Tip #7: Add social media to the mix. Use status updates in Facebook, Twitter, or LinkedIn to update friends on your fundraising and provide a direct link to your fundraising webpage.

Tip #8: Get creative. Add the URL for your fundraising webpage to your email signature. Give out “piggy banks” and ask people to save their change for a month. Hold an auction. Throw a party!

Tip #9: Stay focused. Remind yourself of why you are participating in the event, and how the money you will raise will help others. Turn to other fundraisers for inspiration and ideas.

Tip #10: Send a personalized thank you. After you’ve completed your fundraising, send your results to donors and thank them again for their help. You might need their support again next year! (And dude, always say thank you. It’s the right thing to do.)

Brooklyn Community Foundation (BCF) is proud to partner with CrossFit South Brooklyn on Fight Gone Bad for the fifth year running. BCF is on a mission to spark lasting social change, mobilizing people, capital, and expertise for a fair and just Brooklyn. Since their founding in 2009, the Foundation and their donors have provided over $20 million in grants to more than 300 nonprofits throughout the borough, bolstering vital programs and services while responding to urgent community needs and opportunities to fuel community-led change.

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Yesterday’s Results Board: Box Squat | “Annie”
We Slow as We Age, but May Not Need to Slow Too Much NY Times
The Reset: Why and How Starting Strength

Tempo Box Squat (41X2)

Heavy 3

In 15 minutes, work up to a heavy set of 3 reps of a Box Squat at the prescribed tempo (4 seconds down, 1 second hold on the box, fast up, and 2 seconds at the top). “Sit” on the box for the 1 count while maintaining a braced torso and an active hip.

Post loads to comments.

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“Annie”

For Time:
50-40-30-20-10
Double-Unders
Sit-Ups

This benchmark “Girl” workout and CFSBK Leaderboard item is all about the Sit-Ups if your Doubles are dialed in. Stay loose on the rope and crank on the Sit-Ups. Anchoring the Sit-Ups is allowed. Scale as need to half volume on one or both movements, or to 2x Singles as needed.

Post time and Rx to comments.

Team Ruth Bader Gunsberg unanimously flexin’ after last year’s Fight Gone Bad

Fight Gone Bad 2018: Let’s Do This!

It’s hard to believe that we’re less than 3 weeks away from Fight Gone Bad 2018, but guess what? We’re less than 3 weeks away from FGB 2018! Here’s what your teams should have accomplished so far:

• Pick a captain. And pick a name! We have some good ones so far: Sorry, Fight Gone Bad Team #16 ain’t gonna cut it.
• Your captain should create a Crowdrise page for your team, then invite everyone to join the team.
• Join your team!
• Start fundraising! Check the blog tomorrow for some tips on fundraising.

Brooklyn Community Foundation (BCF) is proud to partner with CrossFit South Brooklyn on Fight Gone Bad for the 6th year running. BCF is on a mission to spark lasting social change, mobilizing people, capital, and expertise for a fair and just Brooklyn. Since their founding in 2009, the Foundation and their donors have provided over $20 million in grants to more than 300 nonprofits throughout the borough, bolstering vital programs and services while responding to urgent community needs and opportunities to fuel community-led change. Last year, CFSBK raised over $21,000 for BCF, and this year we’re shooting to beat that number!

Once again this year, we’re lucky to have some terrific sponsors, so some awesome prizes will be up for grabs. If you’d like to donate additional prizes, please get in touch with our Events Coordinator Coach Brett at Brett [at] crossfitsouthbrooklyn.com.

We might still be able to get you on a team if you’d like to compete! Contact Coach Jess at info [at] crossfitsouthbrooklyn.com as soon as possible if you’d like to take part.

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Yesterday’s Results Board: Rest Day
A New Project Weaves Patient Stories Into Art Smithsonian
Eating for Wellness CrossFit Journal (video)

Today is a scheduled rest/recovery day, but don’t worry! We are open and running on a normal class schedule, but 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). We recently explained why we program Rest Days twice a week and how you can get the most out of them.

Register for Active Life Strength!

Get out of pain, stay out of pain, strengthen your weaknesses, and improve mobility and movement patterns, all while getting stronger! This is a predominantly strength-based class very specifically programmed to strengthen movements and improve positions based on your individual needs.

The Active Life methods help athletes of all levels identify the root causes of their pain, injuries, and plateaus, and provide solutions for alleviating and eliminating those limitations through strength training, hands on treatment, corrective movements, and program modification. As the Head Coach at Active Life Athletics, Coach Keith worked closely with the Active Life doctors as they developed the system and led the charge to incorporate it into a gym model. Using those principles, this program will help you identify your individual weaknesses and limitations, guide you through the necessary strength and mobility exercises, and get you moving and lifting more efficiently, with less pain. A pain-free athlete is a confident athlete, and a confident athlete is a dangerous athlete. If your goal is to look better, feel better, and go hard into your 80s, this program will help you set and maintain the foundation.

For more information on The Active Life, check out:

• @activeliferx on Instagram
• www.performancecarerx.com
• The Active Life on YouTube

Schedule

PM Cycle
October 15th, 2018 – December 7th, 2018
Monday and Thursday evenings from 6:30pm to 7:30pm
2x per week for 8 weeks
Register Here!

Cost

The cost is $160 per month ($320 total plus NY state sales tax). The first charge will occur at the time of registration and the second payment of $160 will occur automatically 1 month later. This cycle is open to all CFSBK members as well as CrossFitters from other affiliates.

(Please note that you are committing to specific days and times and there be no refunds for any missed classes or late cancellations.)

What happens in class?

We will start with testing your single leg strength relative to your Back Squat, your Deadlift stamina relative to your absolute strength, your 1-arm carry ability, and your upper body pressing and pulling. You will then receive progressive strength work during each class to address your weaknesses based off of your test results.

In addition, we will identify your general movement limitations through mobility and flexibility assessments. Each athlete will receive an individualized “Not for Time” piece to complete as a warm up/cool down for CrossFit group class or during standardized warm-ups to address these limitations through corrective movements, stretches, and holds.

Testimonials

“It was nice to delve into mobility and strength issues and focus on only a few movements (Squat, Deadlift, Farmer’s Carry, High Pull, and Overhead Press) that will improve them. I also was grateful to have a workout tailored for my needs, which will help me improve and which will be valuable indefinitely because I can add weight to many of the moves (i.e. Overhead Carry). Pain/soreness was less the impetus for my decision to take Active Life Strength than the hope that I can improve mobility and upper-body strength. ALS was a great addition to regular classes. I’m 56, so there are limits to what I can achieve, but the class gave me hope that with effort and focus I can reach a higher level”—Paul B.

“I liked how the program was tailored for each person’s situation. I thought the personalized quality work assigned to each person was spot-on and really helped address my weaknesses. I would totally take this class again. I definitely felt improvements in the areas I was experiencing pain. My strength has improved as well. I feel more stable in my upper body. I still have a way to go to balance out a strength discrepancy in my legs, but now I know what to pay attention to and have been given the strategy to continue to work on that. As a bonus, I have gained a bit more flexibility and mobility in areas I didn’t know needed it.”—Maria M.

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Yesterday’s Results Board: DB/KB Complex | KB Swings, Push-Ups
The Pros and Cons of Lifting Belts BarBend
Squats and Your Knees Starting Strength

Dumbbell / Kettlebell Complex

In 15 minutes, build to a heavy load (using a dumbbell or kettlebell) on the following complex:
Turkish Get-Up Ascent
5 OH (or Front Rack) Reverse lunges
Turkish Get0Up Descent

Start light-medium and find a heavy single for each arm on the complex. Ideally you’ll max out at the same load on each side.

Post loads to comments.

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Every Minute on the Minute x 21 (7e):
A) 20 Russian Kettlebell Swings, as heavy as possible
B) Max Push-Ups
C) Rest

Us the heaviest kettlebell that allows you to perform the sets unbroken with proper form. The goal is to perform the greatest total number of reps, not max unbroken sets. If you can’t yet do sets of 7+, scale to incline Push-Ups as needed. On the flip side, if you can perform sets of 10+ easily, scale up to Ring Push-Ups.

Post work to comments.

Tonight: Flex Your Fundraising Muscles!

Are you fundraising for Fight Gone Bad or something else exciting in your life? Looking for more ways to support your favorite local nonprofit? Considering starting up a project for social good? Let’s talk about how to find those dollars! Join CFSBK members Jen B. and Kate T., your resident nonprofit and philanthropic whiz kids, tonight at 8:00pm to learn some fundraising basics and get an introduction to some of the resources out there that can help you make a difference. In this 1.5hr workshop we’ll cover:

1. How to research foundation funders
2. Protips for fundraising from individuals
3. Our favorite things to do—and biggest mistakes to avoid—when you start fundraising
4. Supporting nonprofits through funds and beyond

Jen and Kate are both directors at Foundation Center, which is a goldmine for anyone in the nonprofit sector to learn and network.

If you have any questions regarding the event, feel free to contact Kate (katetkacik [at] gmail.com) or Jen (jen.bokoff [at] gmail.com).

News and Notes

• For our CrossFit group class programming, this week will be a “Transition Week” between testing week and the start of our next cycle. This week will look pretty similar to any regular cycle but will have some novel lift exposures followed by a metcon or not-for-time work. One thing of note is that the strength work on Mondays during the upcoming cycle will be dumbbell/kettlebell complexes. The goal on these will be to work up to a heavy load for the day, and we’ll be teasing this tomorrow. These should be a fun and novel way to go heavy on some unilateral work. As always, we value your feedback!
• Get out of pain, stay out of pain, strengthen your weaknesses, and improve mobility and movement patterns, all while getting stronger! An evening edition of Coach Keith’s popular Active Life Strength class starts October 15th, and registration opened last week. Check out last Tuesday’s post for details!

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Yesterday’s Results Board: Clean and Jerk | Burpees, Toes-to-Bars
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