Handstand Push-Up / Dumbbell Split-Stance Romanian Deadlift Superset*

Performance
A1) Tempo (40×1) Handstand Push-Up:
5 x 6-10 reps

Add a few reps to last week. These should all be sub-max sets, adding a deficit if you’re able to. Full range of motion, no AbMats. No crashing or resting on your head! Perform the reps strict if you can. You can kip the concentric if you must, but keep true to the tempo on the eccentric through the full range of motion and do not crash or rest on your head.

A2) Dumbbell Split-Stance RDL:
5 x 6-10 reps

Add weight and/or reps to last week.

Fitness
A1) Tempo (40×1) Seated Dumbbell Press:
5 x 5-8 reps

Add weight and/or reps to last week. Optional: Perform a Kick-Up to the wall with a few second hold immediately after each set of Presses.

A2) Dumbbell Split-Stance RDL:
5 x 6-10 reps

Add weight and/or reps to last week.

*Warm up and then perform a set of Handstand Push-Ups, followed by a set of DB Split-Stance Single-Leg RDLs. Repeat for 5 work sets of each, resting about a minute between movements. The last few reps of each set should be tough, but the goal is no misses.

Post loads/reps to comments.
Exposure 8 of 8

_____________________

Every Minute on the Minute x 10:
20 Double-Unders
10/7 Hand Release Push-Ups
5 Pull-Ups

Post work to comments.

Mer-Bear’s award-winning pie from last year

Save the Date and Get Cookin’ for the Community Potluck on February 3rd!

We’re excited to get everyone in house to break bacon and socialize together outside of classes. This event will simultaneously kick off the new year, support the Look, Feel, Perform Better Challenge, and bring folks from all times and corners of the gym together. The fun starts at 7pm! This event is open to everyone and all are encouraged to come.

Your dish doesn’t have to be paleo, but please try and keep the ingredients of your dish to within the guidelines of the Challenge… animal and vegetable proteins, veggies, fruits, nuts, seeds, starches, legumes, whole grains, and dairy are all good to go. We’ll vote on the top 3 dishes, so bring your best recipe! You may, of course, opt to bring a healthy dessert that limits the use of sugars and refined grains.

• The gym will provide some alcohol, but feel free to bring whatever else you’d like. If you’re not drinking booze and want to bring a drink, seltzer is great, too!
• If your food needs to be kept warm, you’ll need to provide your own crockpot or other method for keeping it at serving temperature. We’ve got surge protectors and extension cords.
• We’ll provide notecards so you can label your dish and list its ingredients.
• When you leave please take everything you brought with you. Do not leave any pots, pans, Tupperware, utensils, etc. They will be discarded that night.
• There will be a raffle for one free personal training session with Captain Osorio himself!
• THERE WILL ALSO BE A BOUNCE HOUSE. Bring your kiddos!
• If you’d like to help out (and haven’t already been contacted) we’ll need some hands on deck putting everything away afterwards. If you stay until the end, we’d greatly appreciate some help cleaning up!
• We also need some volunteers to help set up before and clean up afterwards. To help set up, arrive by 6:30 PM! E-mail our Events Coordinator Danae M. at events [at] crossfitsouthbrooklyn.com to let her know you’re available.
• Let us know what you’re bringing by posting in the comments section of the event page!

We can’t wait to see you there!

_____________________
Yesterday’s Results Board: Rack Jerk | Front Squats, Toes-to-Bars
How I Made Peace with My Appetite Girls Gone Strong
How to Create Motivation (Even When It’s Not New Years) XPT

Rack Jerk

Performance
5 x 1

Fitness
5 x 3 

Warm up and perform sets across at 90-100% of Week 1‘s best successful lift. The goal is consistent reps, not PR attempts or press outs.

Post loads to comments.
Exposure 7 of 8

_____________________

AMRAP 9 Minutes:
3 Front Squats 205/145
9 Toes-to-Bars

The Front Squat come off the floor and should be heavy but unbroken. First rep can be a full Squat Clean. Sub Hanging Leg or Knee Raises for Toes-to-Bars as needed.

Post rounds, reps, and Rx to comments.

Is Greg preparing for his new role as Sub-Zero in the next Mortal Kombat movie or just getting ready to go outside? | Photo by Thomas H. 

Today: Look, Feel, Perform Better Challenge Lecture and Q&A, “What Do I Eat?”

Are eggs bad for me? I know avocado is a healthy food, so can I have as much as I want? What’s a whole grain? I heard that avoiding carbs is a fast way to lose weight. Should I skip them? What about gluten, lactose, caffeine, nails, etc.?

Whether you’re following Level 1 or Level 2 on the Look, Feel, Perform Better Challenge, we want you to focus on what foods to eat rather than what are “bad” or foods you should try and will yourself to not eat. In the first lecture of the series (today at 12pm in the Annex), we’ll discuss what healthy foods you should be including in your diet, as well as provide some guidelines on how much of them should be on your plate (even if you’re not counting your macros). An open Q&A will follow.

Akoto O. on Injury and Functional Fitness

Akoto O. hasn’t been around the gym lately because of an ankle injury. She recently send us a nice message updating us on her status and letting us know how CrossFit has prepared her to deal with this setback:

Many members have reached out to me to offer well wishes, words of encouragement, meals, books and Netflix recs! Colleen, who missed a big chunk of her own workout by staying by my side when I fell that Saturday, has even offered to be my open gym partner when I return. What a special, kind community you all have fostered. I am lucky to call CFSBK my fitness home.

Now, forgive this portion of the rant, but I gotta give a shout out to functional fitness:

I have strict instructions to not put any weight on my right ankle. In physical therapy, before I was discharged, as the therapist showed me how lift and lower myself on to the bed, couch, toilet, etc., I thought, “Oh, just like seated Pistol progressions.”

Using a walker is kinda sorta like holding myself up on the Matador.

Hopping around on one leg: one-legged Single-Unders!

The other day I was home alone and I had to bend down and pick up an object: Single-Leg Deadlift!

Point is, there is nothing I need to do to get around safely that I can’t do. All of this feels familiar to me in some way, and because of that, I feel wholly prepared to get through the next few months. Doctors, nurses and therapists have all remarked on my strength and stamina. I owe that to CFSBK, both to the grade-A instruction I’ve received in class over the last 4.5 years and to the things I’ve had the freedom (and equipment) to work on in open gym.

As for an update on my ankle and recovery: Compound fracture dislocation. Surgery went well. The pain is surprisingly manageable. Worst part: my sleep is trash. Best part: I get to track my macros with home cooked meals everyday, but I don’t have to deal with the tyranny of dirty dishes (thanks Mom). I especially don’t miss washing tupperware. Hashtag blessed.

My mother, who is a retired nurse and a phenomenal cook, just happened to be in town when all of this happened, so she’s extended her stay and will be with me at least until the new year. Also, insurance fully covers visiting nurses and physical therapists. Silver linings, ya’ll. I’m in good hands.

Doctor says no regular commuting until February, which is when I plan to come back to the gym, so I’ll see you all then.

Thank you, thank you, thank you a million times.

We miss you, Ko! Heal fast!

_____________________
Yesterday’s Results Board: Wodurday
“Bring Sally Up” Pull-Up Challenge BarBend
The Messy Facts About Diet and Inflammation Scientific American

At 0:00…

3 Rounds For Time:
20 Calories Rowed
20 Wall Balls 20/10, 14/9

At 12:00

3 Rounds For Time:
15 Power Cleans 115/80
15 Burpees

The Power Clean should be light/medium for you. The Burpees happen behind and lateral to the bar, no jump over.

At 24:00

Every Minute on the Minute x 10 (5 ea):
Minutes 0, 2, 4, 6, 8: 45 Second Hollow Hold Minutes
1, 3, 5, 7, 9 : 45 Second Reverse Plank

Tuck the Hollow or bend your knees on the Plank as needed to hold for 45 seconds.

Post work to comments.

If a medicine ball falls in the gym, and nobody’s there to catch it, does it count as a rep? (Probably not.) | Photo by Thomas H. 

TOMORROW: Look, Feel, Perform Better Challenge Lecture and Q&A, “What Do I Eat?”

Are eggs bad for me? I know avocado is a healthy food, so can I have as much as I want? What’s a whole grain? I heard that avoiding carbs is a fast way to lose weight. Should I skip them? What about gluten, lactose, caffeine, nails, etc.?

Whether you’re following Level 1 or Level 2 on the Look, Feel, Perform Better Challenge, we want you to focus on what foods to eat rather than what are “bad” or foods you should try and will yourself to not eat. In the first lecture of the series (tomorrow at 12pm in the Annex), we’ll discuss what healthy foods you should be including in your diet, as well as provide some guidelines on how much of them should be on your plate (even if you’re not counting your macros). An open Q&A will follow.

_____________________
Yesterday’s Results Board: Rest Day
Saikhom Mirabai Chanu Clean and Jerks 2.27x Her Bodyweight hookgrip (video)
What Is “Starting Strength”? Starting Strength

Phil S. gets after some rope climbs. Check out more of Thomas H.’s recent photos here! 

Look, Feel, Perform Better Challenge Lecture and Q&A: “What Do I Eat?”

Are eggs bad for me? I know avocado is a healthy food, so can I have as much as I want? What’s a whole grain? I heard that avoiding carbs is a fast way to lose weight. Should I skip them? What about gluten, lactose, caffeine, nails, etc.?

Whether you’re following Level 1 or Level 2 on the Look, Feel, Perform Better Challenge, we want you to focus on what foods to eat rather than what are “bad” or foods you should try and will yourself to not eat. In the first lecture of the series (this Sunday, January 7th at 12pm in the Annex), we’ll discuss what healthy foods you should be including in your diet, as well as provide some guidelines on how much of them should be on your plate (even if you’re not counting your macros). An open Q&A will follow.

This Week at CFSBK in Review

1. Hey, speaking of the LFPB Challenge, today is the last day to sign up and/or complete all your Pre-challenge stuff! See yesterday’s post for a handy checklist.

2. Coaches KHarpz and Chris Fox recently wrote pieces for our buds at Beyond the Whiteboard. Check out Coach Fox‘s “Older, Fitter: You’re Not as Old as You’re Gonna Be,”  the first in a series of posts that will reveal some of his knowledge about training older athletes. Coach KHarpz penned the latest installment in her continuing series detailing her quest to qualify for regionals,“Massing SZN: I Command You to Grow!” They’re both great weekend reads!

3. What’s all the good stuff for sale in the fridge, and how can it help you reach your fitness goals? Everything you need to know is in Wednesday’s post!

4. Save the date for the CFSBK Community Potluck on February 3rd! This event will simultaneously kick off the new year, support the LFPB Challenge, and bring folks from all times and corners of the gym together.

5. We’re very close to 5,000 likes on Facebook and 6,000 followers on Instagram. If you already follow us, thank you! If not, smash that like button to help your favorite gym!

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Yesterday’s Results Board: Snatch | DB Deadlifts, DB Thrusters
The Catch: Weightlifting’s Most Complicated Movement Breaking Muscle
Exercise Alters Our Microbiome. Is That One Reason It’s So Good for Us? NY Times

Touch-and-Go Power Snatch

Every Other Minute on the Minute x 14 (8 sets):
At Minutes 0, 2: 7 Touch-and-Go Power Snatches
At Minutes 4, 6: 5 Touch-and-Go Power Snatches
At Minutes 8, 10: 3 Touch-and-Go Power Snatches
At Minutes 12, 14: 7 Touch-and-Go Power Snatches

Each set should be heavy for the rep range. These should be true touch-and-go without the need for the barbell to be resting in the hang on the way down. If you’re newer to the lift, then focus more on maintaining good positions and a close bar path than on hanging on to the bar, and do sets of quick bailed singles as needed.

This is a repeat of exposure 4 from this cycle.

Post loads to comments.
Exposure 7 of 8

_____________________

For Time:
15-12-9-6-3
Dumbbell Deadlifts 50/35
Dumbbell Thrusters 50/35

Post time and Rx to comments.

Evidence that there was a time not so long ago when it wasn’t below freezing on Degraw Street. We’re open today and mostly running on a normal schedule. Any cancellations will be listed in the News and Notes section below! 

THE LOOK, FEEL, PERFORM BETTER CHALLENGE CHECKLIST!

The Look, Feel Perform Better Challenge started Monday, but there’s still time to sign up! By participating in the Challenge, you’ll get daily accountability alongside fellow CFSBKers and the support of the coaching staff. Learn how to make nutrition work for you, and maybe also get some abs in time for beach season. Whether you’ve already signed up or plan to sign up, be sure to complete the following steps by January 5th in order to participate and be eligible for prizes:

• Sign your name on the big list in the community area of the gym.
• Sign up for payment ($30 per month for the three-month program) at the front desk or in the online store.
• Answer a few brief questions and submit your “before” photos according to the guidelines on the Look, Feel, Perform Better website. These entries are private will not be published or seen by anyone other than us without your consent. You can access the 2018 LFPB Challenge Entry Form HERE.
  
• Perform the Test WOD (today!) and record your results.
• Enter points earned daily on the spreadsheet to track how well you’re complying with the guidelines.
• Complete your Post-Challenge submission by 3/28/18 at the end of the challenge.
• Optional: Attend the bi-monthly LFPB Q&A Info Sessions on Sundays at 1pm in the Annex at CFSBK. Each one will have a brief topical lecture followed by a Q&A. (1/7, 1/21, 2/4, 2/18, 3/4, and 3/18).

Save the date for the CFSBK Community Potluck on February 3rd! This event will simultaneously kick off the new year, support the LFPB Challenge, and bring folks from all times and corners of the gym together.

News and Notes

• Hey, so we’re very close to 5,000 likes on Facebook and 6,000 followers on Instagram. Smash that like button to help your favorite gym!
• Missing something? Check out the goods from our latest lost and found dump, and be sure to claim your items before we donate them to CHIPS.
• This afternoon’s CrossFit Teens class is cancelled. 

_____________________
Yesterday’s Results Board: Back Squat | Burpee Box Jumps, Bar Muscle-Ups
The Super Bowl of Japanese Wrestling Is Worth Losing Sleep to Watch The Outline
Unfiltered Fervor: The Rush to Get Off the Water Grid NY Times

Tempo Back Squat (32X1)

6 x 2

Heavier than last week. Should be challenging but not too much of a grind out of the hole. Use spotters if you’re not 110% sure of your reps.

Post loads to comments.
Exposure 7 of 8

_____________________

3 Rounds
AMRAP 3 Minutes:
10 Burpee Box Jumps 24/20
5 Bar Muscle-Ups or Chest-to-Bar Pull Ups

Rest 3 minutes between rounds. Begin each round with the Burpee Box Jumps. Sub Jumping Chest-to-Bar Pull-Ups as needed.

Post rounds, reps, and Rx to comments.

Like everything else at CFSBK, the big fridge next to the front desk is very well organized. But it’s not just pretty to look at! It’s also full of the best supplements and pre/post-workout snacks around. In this new video, Captain Osorio talks about some of the Puori stuff we carry. Below, Coach Fox goes into a little more depth and explains why you might want to introduce these into your routine. Tag team effort! 

What’s in the Fridge?

By Chris Fox

Puori O3

Omega-3 fatty acids from fish oil. You’ve probably heard that you need more omega-3s but might not have heard just why. They have an anti-inflammatory effect and help your body maintain normal heart function as well as normal brain function and vision. One dose of Puori O3 is equal to 99g of wild salmon. If fatty fish isn’t always on your plate, you may want to add some fish oil to your daily regimen. Puori O3 is sourced exclusively from wild anchovies, responsibly caught in the south Pacific Ocean. Since these fish are low on the food chain, they don’t accumulate toxins and heavy metals like larger fish such as cod, salmon and tuna. Puori’s O3 is consistently awarded 5/5 stars from IFOS for freshness, stability and purity. These softgels don’t have the fishy taste or smell that you can get with some fish oils—it has a fresh lemon taste. The dark capsules protect the fish oil from light to avoid oxidation and keep them fresh. We recommend taking them with a meal. Puori takes the extra step to get O3 back to natural triglycerides (once purified) so that your body can use the omega-3s faster and without side effects like the dreaded fish burps.

Puori M3

Magnesium is an important mineral that helps muscles to contract and function properly. Studies show that 48% of the population gets less than they need. Each dose of Puori M3 contains the same magnesium as 380g of spinach or 111g of almonds. Are you eating that many nuts or greens every day? Puori M3 combines organic forms of the minerals Magnesium and Zinc. Magnesium is the fourth most abundant mineral in the body, involved in more than 300 processes and critical to good health. Zinc is an essential mineral involved in numerous aspects of cellular metabolism including immune function. Some micronutrients, especially calcium, can interfere with the absorption of magnesium. Avoid taking your M3 supplement with foods rich in calcium like dairy products. Alcohol has also been shown to lessen M3’s effects when taken with it. Try to take M3 30 minutes before bedtime or after a workout on an empty stomach to get the full benefit of your supplement.

Puori D3

Vitamin D! Your immune system, muscles, and bones need it to function normally. Yet deficiencies of vitamin D are common because many people don’t get enough exposure to sunlight or food containing vitamin D. D3 helps your body to absorb calcium and maintain normal bones. Puori D3 is derived from purified sheep’s lanolin and is the form of vitamin D3 that the sun stimulates in our body. The softgels also contain organic, virgin coconut oil to ensure solubility, since D is a fat-soluble vitamin. It is best to take your vitamin D with a meal. The amount of vitamin D you can get from the sun alone depends on time of day, geographical latitude, the color of your skin and the amount of skin you expose to sunlight. You produce most vitamin D in the middle of the day when the sun is high in the sky, and the closer to the equator you live the easier it is to produce vitamin D from sunlight. For example, in Florida your body can produce vitamin D most of the year, while in New York or Boston you can’t produce much vitamin D from November through March. The more melanin you have the darker your skin color, which works just like sunscreen regarding UVB exposure.

Puori Synboitics SB3

Probiotics! Provides at least 13 billion good bacteria from two of the worlds most well researched bacterial strains (Bifidobacterium BB-12® and Lactobacillus fermentum PCC®). Packed with fiber to help the bacteria thrive in the intestine and vitamin C to support immune function. Did you know that your gastrointestinal tract is home to 100 trillion bacteria? Scientists now agree that “good bacteria” are essential to human health, providing a first line of defense from pathogens and unwanted germs. No need to worry about refrigerating—each dose is in an individual pack that contains freeze-dried powder so you can take it wherever you go. With a fresh cranberry taste and natural sweetness from the prebiotic fibers, it’s great mixed in a smoothie or straight from the packet. Take your SB3 supplement 30 minutes before eating or with a meal.

Isopure Zero Carb

Ready-to-drink whey protein isolate! Your body needs protein to recover from exercise, and protein is the main nutrient you should be sure to include in your diet as an athletic person. Your muscles, bones, and immune system are all made up of proteins. Zero Carb is a clear (non-milky) lactose-free and gluten-free, ready to drink product that provides 40g of 100% pure whey protein isolate per bottle and only 160 calories. Useful pre-workout if you haven’t eaten a meal for a few hours prior to training, and/or post workout if you won’t be eating for a while. Bonus points if combined with a piece of fruit for some carbs.

Optimum Nutrition Cake Bites

A convenient, tasty, high protein snack bar! The protein in the three small cakes come from milk and whey isolate. With around 225 calories, 20 grams of carbs, 20 grams of protein, and 7 grams of fat, these can be a convenient pre or post-training snack/small meal.

RX Bar

Another convenient snack bar, made from all natural ingredients! Made from egg whites, nuts, and dates, these bars are dairy, soy, and gluten free with no artificial colors, flavors, or fillers. At around 200 calories, 25 grams of carbs, 12 grams of protein, and 7 grams of fat, these can be a convenient pre or post-training snack/small meal.

Do I need to take supplements?

No, not at all. You can certainly get all of these nutrients from a healthy and balanced diet and lifestyle. Supplements are convenience products and simply make it easier to ensure you’re getting these nutrients on a regular basis. They should always be considered as an addition to an already healthy diet, and cannot make up for an unhealthy lifestyle.

_____________________
Yesterday’s Results Board: Rest Day
How Old Is Your Muscle-Up? CrossFit Journal
Dave Castro Drops First Hint for 2018 CrossFit Open BarBend

CFSBK on BTWB

Here’s some fun reading from a couple of our terrific coaches to ease you out of the holidays. Coaches KHarpz and Chris Fox recently wrote pieces for our buds at Beyond the Whiteboard:

• Coach Fox wrote “Older, Fitter: You’re Not as Old as You’re Gonna Be,”  the first in a series of posts that will reveal some of his knowledge about training older athletes (think our Fit 55+ class). This one delves into his own fitness background and offers some small but significant lifestyle changes you can make today!
• Coach KHarpz penned the latest installment in her continuing series detailing her quest to qualify for regionals. Like the first 3, “Massing SZN: I Command You to Grow!” drops some knowledge with that KHarpz-trademark blend of wisdom, badassery, and goofy fun.

CFSBK in 2018

It’s a new year, so of course we have some cool stuff starting in January! Let’s review:

• Starting tonight, 6:30pm Active Recovery will be replaced with a second Strong Fit class, which means you’ll have another chance each week to pick up heavy shit! Strong Fit will now meet Saturdays at 8am and Tuesdays at 6:30pm.
• The 2018 Look, Feel, Perform Better Challenge officially kicked off yesterday, but there’s still time to hop aboard the Challenge Train. Complete all the steps on the checklist in yesterday’s post by this Friday to get rolling!
• Coach Keith’s Active Life Strength class will be the first of its kind, a small group class that uses Active Life methods to help athletes improve their strength, structural balance, and movement efficiency while reducing pain and risk of injury. The program begins January 8th, and there are just 2 spots left. Go here to register!

_____________________
Words of the Year The New Yorker
It’s Time to Stop Being Ashamed of Fat Breaking Muscle

Handstand Push-Up / Dumbbell Split-Stance Romanian Deadlift Superset*

Performance
A1) Tempo (40×1) Handstand Push-Up:
5 x 6-10 reps

Add a few reps to last week. These should all be sub-max sets, adding a deficit if you’re able to. Full range of motion, no AbMats. No crashing or resting on your head! Perform the reps strict if you can. You can kip the concentric if you must, but keep true to the tempo on the eccentric through the full range of motion and do not crash or rest on your head.

A2) Dumbbell Split-Stance RDL:
5 x 6-10 reps

Add weight and/or reps to last week.

Fitness
A1) Tempo (40×1) Seated Dumbbell Press:
5 x 5-8 reps

Add weight and/or reps to last week. Optional: Perform a Kick-Up to the wall with a few second hold immediately after each set of Presses.

A2) Dumbbell Split-Stance Single-Leg RDL:
5 x 6-10 reps

Add weight and/or reps to last week.

*Warm up and then perform a set of Handstand Push-Ups, followed by a set of DB Split-Stance Single-Leg RDLs. Repeat for 5 work sets of each, resting about a minute between movements. The last few reps of each set should be tough, but the goal is no misses.

Post loads/reps to comments.
Exposure 7 of 8

_____________________

LFPB Challenge Capacity Test WOD: “Jackie”

For Time:
1000m Row
50 Thrusters 45#
30 Pull-Ups

This classic benchmark (and CFSBK Leaderboard item) should hurt a bit and is very much about how much you want to push it. Baller status for doing all the reps all unbroken. Try to keep the bar on your body for all 50 Thrusters . NO BAILING THE EMPTY BARS! If you think you’ll bail, then set up a lighter bar with bumps on it. Resting the bar on your back is allowed. You should be able to complete at least 20 thrusters unbroken when fresh at the Rx’d load, scale as needed. Scaling for for Pull-Ups today is Jumping or Ring Rows. For the LFPB Challenge, note your score and scaling to compare to your re-test at the end of the challenge.

Post time and Rx to comments.

Happy New Year from your buds at CFSBK! What did you accomplish in 2017, and what are your fitness goals in 2018? Tell us in the comments!  And don’t forget to write them on the board between the changing rooms…

The 2018 Look, Feel, Perform Better Challenge Starts Today!

The Look, Feel Perform Better Challenge starts now, but there’s still time to sign up! By participating in the Challenge, you’ll get daily accountability alongside fellow CFSBKers and the support of the coaching staff. Learn how to make nutrition work for you, and maybe also get some abs in time for beach season. Complete the following steps by January 5th in order to participate and be eligible for prizes:

• Sign your name on the big list in the community area of the gym.
• Sign up for payment ($30 per month for the three-month program) at the front desk or in the online store.
• Answer a few brief questions and submit your “before” photos according to the guidelines on the Look, Feel, Perform Better website. These entries are private will not be published or seen by anyone other than us without your consent. You can access the 2018 LFPB Challenge Entry Form HERE.
  
• Perform the Test WOD (today!) and record your results.
• Enter points earned daily on the spreadsheet to track how well you’re complying with the guidelines.
• Complete your Post-Challenge submission by 3/28/18 at the end of the challenge.
• Optional: Attend the bi-monthly LFPB Q&A Info Sessions on Sundays at 1pm in the Annex at CFSBK. Each one will have a brief topical lecture followed by a Q&A. (1/7, 1/21, 2/4, 2/18, 3/4, and 3/18).

Save the date for the CFSBK Community Potluck on February 3rd! This event will simultaneously kick off the new year, support the LFPB Challenge, and bring folks from all times and corners of the gym together.

Today’s Schedule and New Strong Fit Class

We’re running on a modified schedule today, which you can find below. Also, don’t forget that starting tomorrow night 6:30pm Active Recovery will be replaced with a second Strong Fit class! Strong Fit will now meet Saturdays at 8am and Tuesdays at 6:30pm.

Class Schedule:
10am Short Circuit
11am CF
12pm CF
1pm CF
Open Gym Membership: 10am-2pm

Cancelled:
6am, 7am, 8am, 9am, 4:30pm, 5:30pm, 6:30pm, 7:30pm, 8:30pm CrossFit group classes
11am Fit 55+
11am Diapers & Dumbbells
Next-Level Weightlifting Club

_____________________
“Armenian Pizza” Is the Comfort Food You Didn’t Know You Were Missing Smithsonian
5 Strength Training “Rules” You Can Completely Ignore BarBend

Jerk Complex

Push Press + Push Jerk + Split Jerk

Work up to a heavy load on the complex.

Post loads to comments.

_____________________

24 Minutes Not for Rounds:
90-120 Seconds Row/Ski/Bike/Run
100′ Sandbag Carry
3 Wall Walks

Post work to comments.

New Year’s babies? Nope, it’s just Diapers & Dumbbells coaches David and Sasha! 

The 2018 Look, Feel, Perform Better Challenge Checklist

Have you signed up for the Look, Feel Perform Better Challenge yet? It’s one of our biggest and best community events of the year, and it starts tomorrow! By participating in the Challenge, you’ll get daily accountability alongside fellow CFSBKers and the support of the coaching staff. Learn how to make nutrition work for you, and maybe also get some abs in time for beach season. Complete the following steps by January 5th in order to participate and be eligible for prizes:

• Sign your name on the big list in the community area of the gym.
• Sign up for payment ($30 per month for the three-month program) at the front desk or in the online store.
• Answer a few brief questions and submit your “before” photos according to the guidelines on the Look, Feel, Perform Better website. These entries are private will not be published or seen by anyone other than us without your consent. You can access the 2018 LFPB Challenge Entry Form HERE.
  
• Perform the Test WOD (date to be announced) and record your results.
• Enter points earned daily on the spreadsheet to track how well you’re complying with the guidelines.
• Complete your Post-Challenge submission by 3/28/18 at the end of the challenge.
• Optional: Attend the bi-monthly LFPB Q&A Info Sessions on Sundays at 1pm in the Annex at CFSBK. Each one will have a brief topical lecture followed by a Q&A. (1/7, 1/21, 2/4, 2/18, 3/4, and 3/18).

Save the date for the CFSBK Community Potluck on February 3rd! This event will simultaneously kick off the new year, support the LFPB Challenge, and bring folks from all times and corners of the gym together.

New Year’s Schedule

We’ll be running on a modified schedule today and tomorrow. Here’s what you can expect…

Sunday, 12/31 (New Year’s Eve)

Class Schedule:
8am CF
8am Short Circuit
9am CF
10am CF
11am CF
11am Active Recovery
12pm CF
1pm CF
2pm Anti-Gravity

Cancelled:
2:15pm Free Intro Class
10am CrossFit PreSchool
11am CrossFit Kids
6-8pm Open Gym

Monday, 1/1 (New Year’s Day)

Class Schedule:
10am Short Circuit
11am CF
12pm CF
1pm CF
Open Gym Membership: 10am-2pm

Cancelled:
6am, 7am, 8am, 9am, 4:30pm, 5:30pm, 6:30pm, 7:30pm, 8:30pm CrossFit group classes
11am Fit 55+
11am Diapers & Dumbbells
Next-Level Weightlifting Club

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Yesterday’s Results Board: Muscle-Up Work | Muscle-Ups, Power Cleans
How Animal’s Sleep The Atlantic
One Times Square Atlas Obscura

Ring Muscle-Up

A) EMOM x 10: 1/2/3 Strict Muscle-Ups
B) 5 Sets of 2-3 Leg-Assisted Low Ring Transitions (add Dip as able)
C) 5 Sets of 3 Challenging Ring Rows + 3 Ring Dip Negatives (3 seconds down)

If you have Muscle-Ups, then you can opt for A and work on your strict strength (keep total volume, including the 30 in the workout below, in mind). If you have a few strict Pull-Ups and Dips but not the transition skill then do B and work on the low rings, using your legs as little as possible. Be sure to transition to the bottom of the Dip if you’re doing this option. If you don’t yet have the strength for Pull-Ups and Dips, then perform C to work on that.

Post work to comments.

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Performance
For Total Time…

5 Rounds:
3 Muscle-Ups
6 Power Cleans 155/105

Then…

5 Rounds:
2 Muscle-Ups
4 Power Cleans 185/125

Then…

5 Rounds:
1 Muscle-Up
2 Power Cleans 210/145

Complete all three parts one after the other with no rest. The barbell should begin medium-heavy and end up very heavy. You may stage plates nearby for easy weight increases, but make sure they’re out of the way of a potential errant bail.

Fitness
For Total Time…

5 Rounds:
8 Burpees
6 Power Cleans 115/75

Then…

5 Rounds:
6 Burpees
4 Power Cleans 135/95

Then…

5 Rounds:
4 Burpees
2 Power Cleans 155/105

Complete all three parts one after the other with no rest. The barbell should begin light-medium heavy and end up heavy. You may stage plates nearby for easy weight increases, but make sure they’re out of the way of a potential errant bail.

Post total time and Rx to comments.

Don’t forget to pick up your 2018 Dogs of CFSBK calendar at the front desk! | Photo by Thomas H.

Best of the Blog 2017: Training and Competition

In the days leading up to the new year, we’ll be revisiting some of our favorite blog stuff from the past year.  This year we brought you some really cool features on general training and competition. Be sure to revisit this stuff as you head into 2018:

• Focus on the Process: How an Evolution in Mindset Changed the Way I Compete Whitney Hubbard
• Developing Your Pull-Up (Updated) Chris Fox
• “Murph” Is For Everyone Chris Fox
• Ask a Coach: Erg Tips & Tricks
• Ask a Coach: Single-Arm High Pulls & Kettlebell Swings
• Ask a Coach: Basic Ring Support
• Ask a Coach: How to Use the Stall Bar
• Ask a Coach: GHD How To

New Year’s Schedule

We’ll be running on a modified schedule tomorrow and Monday. Here’s what you can expect…

Sunday, 12/31 (New Year’s Eve)

Class Schedule:
8am CF
8am Short Circuit
9am CF
10am CF
11am CF
11am Active Recovery
12pm CF
1pm CF
2pm Anti-Gravity

Cancelled:
2:15pm Free Intro Class
10am CrossFit PreSchool
11am CrossFit Kids
6-8pm Open Gym

Monday, 1/1 (New Year’s Day)

Class Schedule:
10am Short Circuit
11am CF
12pm CF
1pm CF
Open Gym Membership: 10am-2pm

Cancelled:
6am, 7am, 8am, 9am, 4:30pm, 5:30pm, 6:30pm, 7:30pm, 8:30pm CrossFit group classes
11am Fit 55+
11am Diapers & Dumbbells
Next-Level Weightlifting Club

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Yesterday’s Results Board: Rest Day
Want to Be Happy? Think Like an Old Person NY Times
Transformation: A New Woman CrossFit Journal