Bench Press / Dumbbell Front Rack Step-Ups Superset*

A1) Barbell Bench Press:
3 x 10

A2) Dumbbell Front Rack Step-Ups:
3 x 10

Use a controlled “faster up-slower down” tempo for both movements. Go heavier than last week. Use a box height that allows for “squat depth” on the working leg.

*Warm up and then perform a set of Bench Presses, followed by a set of Dumbbell Front Rack Step-Ups. Repeat for 3 work sets of each, resting 30 seconds to a minute between movements.

Post loads to comments.
Exposure 2 of 8
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Every 4 Minutes for 5 Rounds:
7e Alternating Dumbbell Power Snatches 50/35
7 Toes-to-Bars
7 Calorie Row

Score times for each round. Aim to start “too slow” and go a little faster with each round. If the Open Rx on the dumbbell is light for you, scale up to roughly 1/3 of bodyweight. Sub Hanging Leg or Knee Raises for Toes-t0-Bars as needed.

Post work to comments.

Cam can’t get enough Deadlifts! 

Support Cam C. at Pull for Pride!

It’s LGBT Pride Month, and Cam C. will be competing in the Pull for Pride this Saturday, June 16th  at CrossFit Crow Hill! The Pull for Pride is a Deadlift-only event benefiting the Ali Forney Center, whose mission is to protect LGBTQ youths from the harms of homelessness and empower them with the tools needed to live independently.

Go here to sponsor Cam!

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Yesterday’s Results Board: Snatch | Burpees, Wall Balls
Sympathetic Vs Parasympathetic: Why Every Athlete Needs to Know the Difference BarBend
Decoding Cardio & Fixing Your Engine Athlete Daily

Snatch

Performance
Every Other Minute on the Minute x 20 (10 sets):
Snatch

Build to a heavy single for the day, not necessarily a new 1RM. The goal is no misses.

Fitness
Every Other Minute on the Minute x 20 (10 sets):
2 Snatch Deadlifts (3 seconds down) + 1 Power Snatch + 1 Overhead Squat 

If you’re newer to the lifts, then choose the Fitness option and work on pulling strength from the floor and a more controlled Overhead Squat. Use a weight that allows you to hit perfect positions.

Post loads to comments.
Exposure 1 of 8

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At 0:00
3 Rounds for Time:
7 Burpees
15 Wall Balls

Rest

At 5:00
3 Rounds for Time:*
7 Burpees
15 Wall Balls

*Faster than first round

Post times and Rx to comments.

That’s Jeremy’s Nicole-just-crushed-a-Deadlift-at-Iron-Maidens face

Next Sunday: Starting Strength Program Total

Want to see more lifts getting crushed and more faces being happy? The Starting Strength program will wrap up their cycle on Sunday, June 17th 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!

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Yesterday’s Results Board: WODurday
Why Is It So Hard to Paint Lightning? Atlas Obscura
Bees May Understand Zero, a Concept That Took Humans Millenia to Grasp Smithsonian

WOD 6.9.18

In Teams of 3, with a running clock…

At 0:00
AMRAP 12 Minutes:
Bike for Calories

One partner working at a time. Score total calories.

Rest 3 Minutes

At 15:00
AMRAP 12 Minutes:
Row for Calories

One partner working at a time. Score total calories.

Rest 3 Minutes

At 30:00
800m Sandbag Carry

One partner working at a time, trade off as needed. Score load and time.

Post work and partner to comments.

The Fabulous Fox Fam stopped into Bell City CrossFit to see Coach MeLo at her new gym! 

Next Saturday: Kids’ Clothing Swap at CFSBK

We are hosting a kids’ clothing swap from 2 to 6pm next Saturday, June 16th. We are encouraging parents to bring in their children’s clothing to pass on to other member’s of the CFSBK community. Any and all clothes for children as young as newborns and as old as teenagers are welcome. Feel free to bring your clothes, place them in the appropriate area designated by age range, and then do a little browsing for yourself! Any clothes that are not taken by the end of the day will be donated to Urban Strategies Maternity Shelter.

News and Notes

• Today’s 11am Active Recovery class is cancelled. Still want to try something other than CrossFit group class? Check out StrongFit at 8am or Yoga for Athletes at 10am!

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Yesterday’s Results Board: Rest Day
Playground Workouts Can Be a Parent’s Best Fitness Friend Girls Gone Strong
Weight Training May Help Ease or Prevent Depression NY Time

Morit S. on her way to the podium at Iron Maidens

This Week at CFSBK in Review

1. No surprise: The 2018 Iron Maidens Raw Open was a huge success! Iron Maidens competitors raised over $27,000 to fund the Stay Strong Scholarship, which will continue to send students from Grace Outreach to college. You can find the full results from the day in Tuesday’s post.

2. Check out hundreds of fun photos from Iron Maidens by Kate R. and your blog editor.

3. The Bench is back! Just in time for Swole Season, our new 8-week training cycle started this week. See Monday’s post to find out what you can expect in group classes over the next couple of months.

4. Coach Fox’s client Adam B. recently opened Ahimsa Piercing Studio, Fine Jewelry & Medical Aesthetics at 296 Smith St. in Cobble Hill. Mention CFSBK and receive 10% off any jewelry!

5. Hey, good news: We’ve pushed back the start date of our BJJ Fundamentals class to give you some more time to sign up! Fundamentals is your jiu-jitsu starter pack. This 4-week course is geared towards anyone intrigued by BJJ but unsure where to begin, anyone who wants to become better acquainted with dynamic movement on the ground, and anyone who could use a review to jump back into it. Go here for more info and to register!

6. Missing something? Maybe a hat, a jumprope, several sweatshirts, or half a dozen water bottles? It might be in our most recent lost and found dump. Be sure to claim your stuff at the front desk before we donate it to CHIPS in a couple of weeks!

7. “After a working with Jeremy for a while I came to really trust that he knew my abilities, which has really helped me be more confident, especially when things get really heavy.” On Thursday, we brought you another installment of Humans of Starting Strength. This week David L. helped us get to know the program a little better!

8. Tomorrow’s 11am Active Recovery class is cancelled. 

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My Visit to the World’s First Gym for Your Face The New Yorker
Tia and Kara CrossFit Journal

Clean

Performance
Every Other Minute on the Minute x 20 (10 Sets):
Clean

Build to a heavy single for the day. Not necessarily a new 1RM. The goal is no misses.

Fitness
Every Other Minute on the Minute x 20 (10 Sets):
2 Clean Deadlifts (3 seconds down) + 1 Power Clean + 1 Front Squat

If you’re newer to the lifts, then choose the Fitness option and work on pulling strength from the floor. Use a weight that allows you to hit perfect positions.

Post loads to comments.
Exposure 1 of 8

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Partner AMRAP 12 Minutes:
12 Alternating Dumbbell Power Snatches
12 Sit-Ups

Partners alternate complete rounds of the couplet.

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

Humans of Starting Strength: David Linetsky

The Starting Strength Program is a cornerstone of CFSBK’s culture. Over the past month or so, we’ve been bringing you some Humans of New York-style interviews with our Starting Strengthers. Who are these intrepid powerlifters? What brings them together? What is Starting Strength Program like? How is it different from other classes?  What kind of funny stuff does Coach Jeremy say in class? Let’s find out! In the last installment, we talked to Anise F. This time, let’s get to know David L. a little better…

What are some differences between Starting Strength and CrossFit group class? Were any a surprise to you?

Obviously, the focus is much narrower–rather than continually learning new skills and movements, you focus on just the major barbell lifts and a few accessory exercises. Everything you do is focused on the goal of getting stronger. It’s amazing how quickly you make progress when you narrow your focus like that. The other big difference that I didn’t expect was the personalized programming and coaching. Because it’s a small class, and Jeremy watches every lift, he really gets to know you and what you’re capable of, allowing him to program specially for you. After a working with Jeremy for a while I came to really trust that he knew my abilities, which has really helped me be more confident, especially when things get really heavy.

What’s the culture like?

The culture is great. You lift with the same people every class for weeks or months a time, so you get to know each other really well. And because you spend a lot of time between sets resting and watching your classmates lift, you get a lot of time to talk to and encourage each other. It inevitably ends up being extremely entertaining. But beyond just being fun, your rackmates really help motivate you. There’s a real sense of joint progress and accountability that is incredibly motivating.

Were there any major challenges (physical or mental) that you had to overcome?

Pushing through performance plateaus has been a major challenge, both physically and mentally. Several times over the last couple of years I’ve felt like I’d reached my absolute limit on a lift, hitting a weight or number of reps I just didn’t think I could exceed. When I’m at a plateau, just walking up to the bar for a set can be a challenge. The support of your rack mates, and trust in the process and Jeremy’s programming has been incredibly valuable and helped me break through these barriers many times.

News and Notes

• Iron Maidens photos by Kate R. and your blog editor are now up on Flickr. Relive the glory!
• Missing something? Maybe a hat, a jumprope, several sweatshirts, or half a dozen water bottles? It might be in our most recent lost and found dump. Be sure to claim your stuff at the front desk before we donate it to CHIPS in a couple of weeks!

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Yesterday’s Results Board: Squat / Dumbbell Row | Muscle-Up EMOM
When Salad Was Manly AF JSTOR Daily
CrossFit Just Fired Its Spokesperson Who Said LGBTQ Pride Is A “Sin” BuzzFeed

Back Squat + FRONT SQUAT / 3-Point Dumbbell ROW SUPERSET*

A1) Back Squat + Front Squat:
3 x 10

A2) 3-Point Dumbbell Row:
3 x 10

*Perform 2 work sets of Back Squats followed by 1 work set of Front Squats. Each Squat set is supersetted with Dumbbell Rows. Rest 30 seconds to a minute between movements.

Post loads to comments.
Exposure 1 of 8

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Performance
Every Minute on the Minute x 18 (9e):
1) Ring Muscle-Ups
2) Rest

After warming up, perform a max set of unbroken Muscle-Ups on the first round. Then aim to make roughly 80% of that on the following 8 sets. So if you do an unbroken set of 5 to open up, aim for unbroken sets of 4 for the remainder of the rounds.

Fitness
Every Minute on the Minute x 18 (6e):
1) 5 Strict Chest-to-Bar Chin-Ups (use assistance/resistance as needed)
2) 5 Strict Dips or 5-10 Close Grip Push-Ups
3) 10 Body Saws on Rower

Post work to comments.

Get Started with Brazilian Jiu Jitsu at CFSBK!

Hey, good news: We’ve pushed back the start date of our BJJ Fundamentals class to give you some more time to sign up! 

Brazilian jiu jitsu (BJJ) is a full-contact grappling style that prioritizes strategy over brute force. Literally translating to the “soft” or “pliable” (jiu) “style” (jitsu), it is often thought of as the chess of martial arts. BJJ is, at its core, a self-defense system that employs positional advantages, joint locks, and chokes to defend against an opponent or attacker in an assertive and elegant manner. You needn’t be stronger than your opponent to subdue them, which makes BJJ one of the most practical and effective martial arts for all ages and sizes. There is no striking in Brazilian jiu-jitsu. This is a submission grappling art based on efficiency of movement, leverage, and timing.

Fundamentals is your jiu-jitsu starter pack. The course is geared towards anyone intrigued by BJJ but unsure where to begin, anyone who wants to become better acquainted with dynamic movement on the ground, and anyone who could use a review to jump back into it. This will be a 4 week course with 1 class per week. Classes will cover the basic body mechanics and techniques used in Jiu jitsu. Come dressed in standard work out garb (leggings, spats, shorts that won’t fall off) and be advised that the sweat you leave with may not be your own. No zippers, no claws, no jewelry! By the end of the course, you will be at the point where you can walk into a live-sparring Jiu Jitsu class without reservation.

Days & Times

June 17th to July 8th
Sundays from 1:30 to 3:00pm

Pricing

$100 (1 class per week)

About the Coach

Callie Brennan is a brown belt in Brazilian jiu-jitsu under Team Fabio Clemente. Callie has been training and competing for the past 7 years. She began teaching beginner and intermediate students under the guidance of Pan American champion Babs Olusanmokun and multiple time World and Pan American champion Dominyka Obelenyte. Callie has competed locally and internationally winning gold at American Nationals as a white belt, the Montreal IBJJF Open at blue belt, and New York IBJJF Open at purple belt in her weight. She also medaled in the Abu Dhabi Pro Trials at blue belt.

Callie recently founded Rag Doll Camps with her training partner and coach, Dominyka Obelenyte, with a mission to close the gender gap in the sport. She also teaches privately. Callie initially began CrossFit to supplement her jiu-jitsu practice, and she is looking forward to sharing it with the CFSBK community!

Feel free to contact Callie directly with any questions!

REGISTER HERE!

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Yesterday’s Results Board: Rest Day
Fitness Fights Cancer CrossFit Journal (video)
Deadlift Mechanics Starting Strength

Kate R.’s photoset from Iron Maidens is now up on Flickr. So much greatness! 

Iron Maidens 2018 Results

Thanks again to all who competed, donated, volunteered, and came out to cheer on Saturday. Iron Maidens competitors raised just over $27,000 to fund the Stay Strong Scholarship, which will continue to send students from Grace Outreach to college. You can still donate here!

We’ve listed the top three lifters in each weight class below.

Lifter/Raw Total

123lbs
1. Coach JB: 670
2. Mandy Moreno: 625
3. Nicole Ashley: 592.5

132lbs
1. Katie Hejtmanek: 735
2. Leah Armstrong: 495
3. Michelle Berrios: 482.5

148lbs
1. Charlie Nagle: 772.5
2. Kayleigh Rose: 767.5
3. Amy Muckerman: 667.5

165lbs
1. Rachael Johnson: 710
2. Halston Bruce: 697.5
3. Thaisa Lemos: 625

165+
1. Morit Summers: 885
2. Lorin Blake: 835
3. Shannon Dias: 790

Best Overall Lifter (Wilks Score)
Coach JB: 413.35

Follow these links to see the full meet results in PDF: 123, 132, and 148 lb classes; 165 and 165+ lb classes

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Supplements 101 Athlete Daily
Toynbee Tiles Atlas Obscura

Bench Press / Front Rack Step-Ups

A1) Barbell Bench Press (30X1):
3 x 10

A2) Dumbbell Front Rack Step-Ups (30X1):
3 x 10

Start light enough to be able to move through the reps without needing too much rest between sets, or around 60% of what you could perform for 1 rep. Use a box height that allows for “Squat depth” on the working leg.

*Warm up and then perform a set of Bench Presses, followed by a set of Dumbbell Front Rack Step-Ups. Repeat for 3 work sets of each, resting 30 seconds to a minute between movements.

Post loads to comments.
Exposure 1 of 8
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2 Rounds Not for Time:
600m Row
15e Single-Arm Kettlebell Swings
550m Run (1 lap)
15e Single-Arm Kettlebell Swings

Move at a moderate pace on the runs/rows, and use a medium-heavy kettlebell for the swings.

Post work to comments.

Blood, sweat, and definitely a few tears: Check out Alex B.’s awesome video of Murph Day 2018!

Upcoming Training Cycle Template

Training Cycle Dates: M 6/4/18 – 8/12/18 (8 weeks plus Crush Week)

Goals: To join the Swole Patrol for summertime, funnertime!

Monday

Barbell Bench Press (30X1) + Dumbbell Front Rack Step-Ups (30X1) Superset

Weeks 1 and 2: 3 x 10
Weeks 3 and 4: 3 x 8
Weeks 5 and 6: 4 x 6
Weeks 7 and 8: 4 x 4

Start Week 1 light enough to be able to move through the reps without needing too much rest between sets, or around 60% of what you could perform for 1 rep.

Wednesday

Back Squat / Front Squat (30X1) + 3-Point Dumbbell Row (30X1) Superset

(2 works sets of Back Squats followed by 1 work set of Front Squats. Each Squat set is supersetted with Dumbbell Rows))

Weeks 1 and 2: 3 x 10
Weeks 3 and 4: 3 x 8
Weeks 5 and 6: 3 x 6
Weeks 7 and 8: 3 x 4

Start Week 1 light enough to be able to move through the reps without needing too much rest between sets, or around 60% of what you could perform for 1 rep.

Thursday

Clean and Jerk

Building EMOMs and complexes

Saturday

Metcon Mash-Ups

Sunday

Snatch

Building EMOMs and complexes

Don’t forget that you can always find out what to expect in CrossFit group classes over on the Current Programming Cycle page! 

News and Notes

• In case you missed them, photos from Murph Day 2018 by Robert C., Thomas H., and the blog editor are up on Flickr!
• Coach Fox’s client Adam B. recently opened Ahimsa Piercing Studio, Fine Jewelry & Medical Aesthetics at 296 Smith St. in Cobble Hill. Mention CFSBK and receive 10% off any jewelry!

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Yesterday’s Results Board: Partner WOD
The Problem with Succession in Weightlifting Breaking Muscle
Diet Is the Difference CrossFit Journal

Cluster

Work up to a heavy Squat Clean Thruster, aka a “Cluster.”

Post loads to comments.

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Partner WOD

For Time:
100 Thrusters 135/95

Every minute on the minute, both partners perform 5 synchronized Burpees. Both partners must have their chests on the floor at the same time for the Burpee to count as a rep. The Thruster weight should be medium heavy for you.

Post time, Rx, and partner to comments.

Iron Maidens 2018: Thank You!

Thanks to all who competed, donated, volunteered, and came out to cheer yesterday. This year’s Iron Maidens Raw Open was an enormous success, thanks in no small part to our wonderfully supportive community. Congrats to Margie and Danae on organizing a first-rate event, and many thanks to our volunteers, judges, and front desk staff for keeping everything running smoothly.

Iron Maidens competitors raised $26,231 to fund the Stay Strong Scholarship, which will continue to send students from Grace Outreach to college. You can still donate here!

Thank you again to our generous sponsors: IronStrong Jewelry, Kristin Cheng/Gotham Holistic, Left Bank Restaurant, Threes Brewing, Starting Strength, RYU Apparel, Olympia Wine Bar, JoMart Chocolates, Cafe Grumpy, Jolyn, Thirteen Fit Apparel, Ample Hills Creamery, Murder of Crows Barbell Club.

Check the blog this week for the full results!

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What Does It Mean When Athletes Maintain Three Points of Contact in Lifting? BarBend
Why Asparagus Makes Your Pee Smell Smithsonian

Today: Iron Maidens Raw Open!

Today’s the day! Iron Maidens, one of CFSBK’s most anticipated events of the year, is finally here! We’ll be hosting our 4th-annual women-only powerlifting meet at the gym today from 9am to 6pm.

All classes (including Open Gym) are cancelled today. We’ll be back on our normal schedule tomorrow.

Meet Schedule

Lifters will be divided into two sessions:

Session A: This session begins at 9:00am and consists of 123, 132  and 148 weight classes. Weigh-in begins promptly at 7:00am.
Session B: This session begins at 2:30pm and will consist of  165 and 165+ weight classes. Weigh-in begins at 12:30pm.

The Stay Strong Scholarship

Iron Maidens lifters are raising funds for the Stay Strong Scholarship, which supports students at Bronx-based Grace Outreach. This year, our goal is to raise $40,000 to continue supporting these students. As of Friday at 9:30pm, we’re at $23,520 raised.  Show some love by donating to your favorite CFSBK lifter(s) or directly to Grace Outreach through the 2018 Crowdrise campaign below.

DONATE HERE

Sponsors and Prizes

Competitors will receive prizes from our awesome and generous sponsors. Thank you, sponsors!