“Tommy Mac”

2 Rounds for Time:
12 Burpees
12 Thruster 115/75
12 Burpees
12 Power Snatch 115/75
12 Burpees
12 Push Jerks 115/75
12 Burpees
12 Hang Squat Clean 115/75
12 Burpees
12 Overhead Squats 115/75

In addition to the 120 Burpees, “Tommy Mac” involves 24 reps each of 5 different barbell lifts: Thrusters, Power Snatches, Push Jerks, Hang Squat Cleans, and Overhead Squats. The barbell weight should be a medium-heavy, manageable load, allowing each set of 12 do be done either unbroken or in 2-3 quick sets. The Power Snatches are the exception here. If you’re not great at cycling these, then quick singles is appropriate. Aim to keep moving through the Burpees at a steady pace.

Post time and Rx to comments.

It’s a bird, it’s a plane… no, wait… it’s Coach Brett. Still good! | Photo by Thomas H. 

LABOR DAY SCHEDULE

Happy Labor Day from CFSBK. We’ll be running on a modified schedule today. We’ll offer 9am Short Circuit, 11am Fit 55+, and 10am, 11am, and 12pm group classes, plus Open Gym from 9am to 1pm. Starting Strength Program classes will run at 10am and 12pm. Everything else is cancelled.

Monday, September 11th: Own Your Eating Seminar at CFSBK

CFSBK is thrilled to announce that we’ll be hosting an Own Your Eating Seminar on Monday, September 11th from 6 to 8pm.

Own Your Eating’s mission is to educate as many people as possible about flexible eating and give them the tools they need to set them up for long term success with their nutrition. Seminars typically last 2 hours from start to finish including time for questions and the chance to chat with hosts Roz & Jason one-on-one.

Please bring a pen and paper to take notes.  We also recommend downloading My Fitness Pal to your smartphone in advance.

This seminar is just $25 if you sign up ahead of time, so what are you waiting for?

Register Here!

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Clean and Jerk

Fitness
Heavy Single
1-1-1-1-1

Performance
1RM
85%, 90%, 94%, 97%, 100%… 100+%

The pull from the floor should be purposeful and balanced, with your weight balanced over mid-foot. Same for the dip and drive on the Jerk. Aim to make 3-5 reps above 85%, more if you’re feeling good. If you have a miss, you get another shot at it. Another miss means take a few pounds off. This is a testing day. If you’re feeling good then go for it. If not, then get a few heavy reps in and live to lift another day. In either case, end on a make.

Post loads to comments.

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20 Minutes Not for Rounds:
100 Single-Unders
20/15 Calorie Row
10 Paused Dumbbell Thrusters

Move at a maintainable pace, choosing a light-medium weight for the Thrusters. Pause for a 2 count at lockout on the Thrusters.

Post work to comments.

Sasha and Ariel showing off that balance. Check out more of Thomas H.’s recent work here! 

Register Now for the 2017 Subway Series

Another year has gone by, and it’s time once again for an NYC affiliate throw down: the seventh annual Subway Series! All NYC affiliates are invited to participate—the affiliate with the best overall score at the end of four events wins the Subway Series Trophy and bragging rights for a whole year! Here’s the whole schedule:

Saturday, September 16th: CrossFit Gantry
Saturday, September 30th: CrossFit Queens
Saturday, October 14th: CFSBK
Saturday, October 28th: CrossFit Virtuosity

This year’s Subway Series is using a team format (M/M and F/F) and there are both Scaled and Rx’d divisions, so we hope as many CFSBKers as possible will sign up. As you can tell from last year’s photos, it’s a fun day. You can register here, but hurry: early bird pricing only lasts through September 5th!

Labor Day Schedule

We’ll be running on a modified schedule for Labor Day tomorrow. We’ll offer 9am Short Circuit, 11am Fit 55+, and 10am, 11am, and 12pm group classes  that day, plus Open Gym from 9am to 1pm. Starting Strength Program classes will run at 10am and 12pm. Every thing else is cancelled. Happy Labor Day!

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Back Squat Test

Performance
1-1-1-1-1

Fitness
3-3-3-3-3

Warm up and establish a new 1RM or 3RM. No tempo today!

Post loads to comments.

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“Helen for Houston”

3 Rounds for Time:
400m Run
21 Kettlebell Swings, 1.5/1 pood
12 Pull-Ups

Post time and Rx to comments.

Helen for Houston

For today workout, we’re teaming up with our friends at beyond the whiteboard to support their Helen for Houston initiative to help CrossFit Affiliates affected by Hurricane Harvey rebuild their gyms and communities. CFSBK will donate $1.50 for every round of “Helen” completed at the gym on Friday and Saturday. You must post your workout results to the comments section of today’s blog post in order for your work to be counted. As beyond the whiteboard says:

It’s important to remember that the people who own and run these affiliates are small business owners. They are not part of a big globo gym system. It’s your mom-and-pop gym that happens to be the best gym in the area. If you’re a member of a CrossFit Affiliate, then you know what we are talking about. This is their passion project.

100% of money raised will be donated to affiliates in the Houston area who need help. Join us this week for #HelenForHouston. Helen is one of the most popular benchmark workouts in CrossFit and has been done over 126,000 times on btwb.

As an added bonus, BTWB will be picking three random blog commenters today and giving them their choice of CFSBK merch (hat, shirt, socks, whatever!) as a thank you for participating!

Additionally, we’ll have a computer set up so you can donate to this and other relief organizations like the Red Cross, UNICEF USA, Houston Food Bank, and Texas Diaper Bank if you need that extra nudge to donate to any organization providing relief. Every little bit helps!

This is a  good time to recognize that staying fit makes us all better citizens, more equipped to help ourselves and those in need in times of crisis. So come on in today or tomorrow, do your best “Helen,” and don’t forget to note your results on today’s blog post!

TODAY: Prospect Park Potluck

Celebrate the end of summer with your CFSBK buds. This afternoon, CFSBK will be hosting a potluck at Prospect Park. Come lounge on the grass, throw some frisbee, toss the ol’ pigskin, and hang out with your gym buds. What better way to celebrate Labor Day weekend?

We’ll be on the hill south of the Picnic House from 2pm on. Bring a dish or drink to share. Friends, family, and dogs are, of course welcomed. We can’t wait to see you there!

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Helen for Houston

For Saturday’s workout, we’re teaming up with our friends at beyond the whiteboard to support their Helen for Houston initiative to help CrossFit Affiliates affected by Hurricane Harvey rebuild their gyms and communities. CFSBK will donate $1.50 for every round of “Helen” completed at the gym on Friday and Saturday. You must post your workout results to the comments section Saturday’s blog post in order for your work to be counted. As beyond the whiteboard says:

It’s important to remember that the people who own and run these affiliates are small business owners. They are not part of a big globo gym system. It’s your mom-and-pop gym that happens to be the best gym in the area. If you’re a member of a CrossFit Affiliate, then you know what we are talking about. This is their passion project.

100% of money raised will be donated to affiliates in the Houston area who need help. Join us this week for #HelenForHouston. Helen is one of the most popular benchmark workouts in CrossFit and has been done over 126,000 times on btwb.

Additionally, we’ll have a computer set up so you can donate to this and other relief organizations like the Red Cross, UNICEF USA, Houston Food Bank, and Texas Diaper Bank if you need that extra nudge to donate to any organization providing relief. Every little bit helps!

This is a  good time to recognize that staying fit makes us all better citizens, more equipped to help ourselves and those in need in times of crisis. So come on in today or tomorrow, do your best “Helen,” and don’t forget to note your results on Saturday’s blog post!

Tomorrow: Prospect Park Potluck

Celebrate the end of summer with your CFSBK buds. This Saturday, September 2nd, CFSBK will be hosting a potluck at Prospect Park. Come lounge on the grass, throw some frisbee, toss the ol’ pigskin, and hang out with your gym buds. What better way to celebrate Labor Day weekend?

We’ll be on the hill south of the Picnic House from 2pm on. Bring a dish or drink to share. Friends, family, and dogs are, of course welcomed. We can’t wait to see you there!

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Snatch

Fitness
Heavy Single
1-1-1-1-1

Performance
1RM
85%, 90%, 94%, 97%, 100%… 105%

The pull from the floor should be purposeful and balanced, with your weight balanced over mid-foot. Aim to make 3-5 reps above 85%, more if you’re feeling good. If you have a miss, you get another shot at it. Another miss means take a few lbs off. This is a testing day. If you’re feeling good, then go for it! If not, then get a few heavy reps in and live to snatch another day. In either case, end on a make.

Post loads to comments.

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4 Rounds Not for Time:
100′ ea Single-Arm Farmer Carry, as heavy as possible
Max Unbroken Ring Dips

Scale the dips to the Matador or to Push-Ups as needed. You should be able to do a set of at least 8 reps to start out.

Post work to comments.

TBT: This week(ish) 3 years ago, Coach McDowell lifted Coach MeLo during the Dirty Dancing portion of the Subway Series at CFSBK. Help us celebrate 10 years of strength, community, and conditioning at our 10-year Anniversary Party on September 30th! And don’t forget to sign up for this year’s Subway Series! You’ll have the time of your life. (Sorry.)

This Saturday: Prospect Park Potluck

Celebrate the end of summer with your CFSBK buds. On Saturday, September 2nd, CFSBK will be hosting a potluck at Prospect Park. Come lounge on the grass, throw some frisbee, toss the ol’ pigskin, and hang out with your gym buds. What better way to celebrate Labor Day weekend?

We’ll be on the hill south of the Picnic House from 2pm on. Bring a dish or drink to share. Friends, family, and dogs are, of course welcomed. We can’t wait to see you there!

News and Notes

• CFSBKer Nathan Englander has a new novel out called Dinner at the Center of the Earth! There are a couple of launch events coming up that we want you to know about. The first is the official launch at Joe’s pub on Tuesday, September 5th at 4:30pm. You can RSVP for that here. The second is Nathan’s reading and conversation with Jonathan Safran Foer on Wednesday, September 6th at 7:30pm. You can buy tickets for that one here. Huge congrats, Nathan!
• We’ll be running on a modified schedule for Labor Day this Monday. We’ll offer 9am Short Circuit, 11am Fit 55+, and 10am, 11am, and 12pm group classes  that day, plus Open Gym from 9am to 1pm. Starting Strength Program classes will run at 10am and 12pm.

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Jason C. on his way to a podium finish at last year’s Subway Series at CFSBK

Register Now for the 2017 Subway Series

Another year has gone by, and it’s time once again for an NYC affiliate throw down: the seventh annual Subway Series! All NYC affiliates are invited to participate—the affiliate with the best overall score at the end of four events wins the Subway Series Trophy and bragging rights for a whole year! Here’s the whole schedule:

Saturday, September 16th: CrossFit Gantry
Saturday, September 30th: CrossFit Queens
Saturday, October 14th: CFSBK
Saturday, October 28th: CrossFit Virtuosity

This year’s Subway Series is using a team format (M/M and F/F) and there are both Scaled and Rx’d divisions, so we hope as many CFSBKers as possible will sign up. As you can tell from last year’s photos, it’s a fun day. You can register here, but hurry: early bird pricing only lasts through September 5th!

Chas C. Performing Off-Broadway!

Bench Press

Performance
1-1-1-1-1

Fitness
3-3-3-3-3

Warm up and establish a 1RM or 3RM for the day. All of your attempts should be heavy—heavier than last week’s 4s. And, good news…no tempo. If you’ve been consistently benching for a while and feel comfortable testing a 1RM, then go that route. If not, then perform a heavy triple instead. Use spotters on all work sets. Remember that on strict upper body pressing movements, small increases in weight can make a big difference. Don’t be this guy.

Get through your lighter warm ups quickly and drop volume as you approach your opener. Sample warm ups and attempts below:

Opening at 95 for 1 rep:
45 x 5
65 x 5
75 x 2-3
85 x 1
95 x 1, 100 x 1, 105 x 1, 107.5 x 1, 110F

Opening at 245 for a triple:
45 x 5
135 x 5
185 x 3
225 x 1
245 x 3, 255 x 3, 265 x 3, 275 x 2F, 275 x 3

Post loads to comments.

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30 Minutes Not for Rounds: 
10 Max Effort Strokes on the C2 (score your highest calorie split)
270m Jog
10 Shoot Throughs

Use parallettes and /or boxes for the shoot throughs. Aim to keep moving the whole time. Push hard on the row and recover on the 270m jogs. Play around with Push-Ups and Dips on the shoot throughs.

Post work to comments.

Better Know a Member: Roosevelt Marthel

As summer draws to a close, we’re excited to continue bringing you a blog favorite, Better Know a Member! You all love Underneath the Hoodie and Behind the Desk, and, in a similar vein, we’ll continue to profile members from across the CFSBK community. Last time, we talked to Charles S. Today, let’s get to know Roose M. a little better!

Name (and any nicknames):

Roosevelt Marthel. Most people call me Roose. I’ve gotten several nicknames over the years including Prez, President, and Theodore (Teddy)

Where were you born and where did you grow up?

I was born and raised in Brooklyn, NY.

How long have you been CrossFitting, and how did you arrive at CFSBK?

I’ve been doing CrossFit for 4 years now. I did my Foundations course with Jess Fox in August 2013 and started group classes right after in September.I barely did any physical activity growing up and had a serious weight issue until CrossFit. At my heaviest I weighted 270. When I graduated from college in 2012, I ended up getting hired by my current company. Many of them had recently started CrossFit and offered to pay for my membership. I tried another NYC affiliate in September 2012 but didn’t continue after Foundations. I had a lot of confidence issues at the time and didn’t feel comfortable. I didn’t try another gym for a year. I ended up finding CFSBK because of two of my colleagues (and former CFSBK members) Crystal and Todd. They loved the gym and knew I would too. I had a much better experience in Foundations and decided to stick around. It’s changed my life, and I’ve lost close to 100 pounds since. The best decision I’ve ever made.

Program your nightmare workout:

This was a tough one. I’ve had quite a few workouts that I’ve labeled as nightmares.

Do you have any unusual rituals/superstitions or habits related to life or CrossFit?

• I take my pre-workout shake in thirds in 15 minute intervals. Example times: 7:15, 7:30, and 7:45. If I don’t do it, I feel like I’m more likely to have a bad workout.
• The shirt that I wear to the gym usually determines how I feel and does affect my performance. My favorite shirt is from the Spartan race I did last year. I’ll wear it usually on Squat and Clean and Jerk days.
• I have three songs I listen on repeat on my way into the gym.  It’s been the same for a month (in order): “Blue Sky” by Common, “Hello/Goodbye” by Lupe Fiasco, and “Stronger” by Kanye West (yeah, it’s a bit cheesy).

If you had to switch careers today, what would you choose to do?

Favorite and least favorite lift:

Any advice for new CFSBKers?

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Clean and Jerk

Heavy Single
85-95% x 1 x 3-5

The pull from the floor should be purposeful and balanced, with your weight balanced over mid foot. Same for the dip/drive on the Jerk, don’t let your dip pull you forward. Aim to make 3-5 reps between 85-95%. This is not necessarily a testing day, but if you’re making all your reps and feeling good, then go for it. If not, then get a few heavy reps in and live to clean and jerk another day.

Post loads to comments.
Exposure 8 of 8

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5 Rounds for Time:
25 Squats
20 Sit-Ups
15 Push-Ups
10 Pull-Ups

Rest 1 Minutes between rounds. Score total time.

Be mindful to move through full range of motion and with virtuosity on these simple gymnastics movements. Make your last rep of each movement mirror the first. Scale Push-Ups to knees and Pull-Ups to bands or Ring Rows as needed.

Post total time and Rx to comments.

Amanda M. at the catch. Want to get better at Olympic lifting? Read on! | Photo by Thomas H.

Next Level Weightlifting Club at CFSBK

Next Level Weightlifting Club offers Olympic lifting (the Snatch and the Clean and Jerk) with strength training and mobility all in one. Weightlifting classes will be held in two-hour windows and taught by Coach Frank Murray. While there will be a start to every class, you are allowed to show up at any time during the two-hour training session to lift. Those involved will receive the week’s programming which they can either do during the training session or on their own times during Open Gym hours. If you are unable to participate in class on a regular basis, you also have access to Coach Frank via email and can submit videos to be evaluated and critiqued. Think of him as your personal coach. Prerequisites: NONE
Pricing View Calendar

Days & Times

Mondays: 7-9pm
Wednesdays: 7-9pm
Thursdays: 6:30-8:30pm

While there are universal weekly workouts, they can and likely will change from person to person depending on each individual’s needs. All people are different and therefore require different things to be successful. At Next Level Weightlifting Club, we take that into account and make adjustments as needed to optimize progress.

More Info

About the Coach: Frank Murray has competed in weightlifting for many years. During that time, he has medaled at five separate National Championships, most recently a Silver at last year’s Nationals. His all-time best lifts in competition include a 151kg (333lb) Snatch and a 182kg (400lb) Clean and Jerk at a body weight under 200lbs. He has worked with many athletes, from multiple CrossFits, including: CF Garden City, CF Queens, CF Great Neck, CF 516, CF King of Island Park, RADD CF, CF Greenpoint, CF Manhasset, CF L.I.C, among others.  Coached by Arthur Drechsler, former world record holder, chairman of the board of USAWeightlifting, and author of The Weightlifting Encyclopedia, Frank has learned from the many years of experience that Artie has had over his coaching career.

Frank is a USAW Level II Advanced Sports Performance Coach and has a B.A. in Physical Education.

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Partner WOD

In teams of 2, with one partner working at a time, alternate full rounds of the following…

AMRAP 10 Minutes:
15 Deadlifts 135/95/75
10 Push-Ups

The barbell should be light-medium heavy for you and unbroken on the fast end. Keep your mid-line on the Push-Ups and move through full range of motion… don’t cheat this basic but potent gymnastics movement. Scale Push-Ups to knees or band around elbows as needed.

Rest 5 Minutes

AMRAP 10 Minutes:
15 Push Presses 95/65/45
10 Toes-to-Bars

The barbell should be light for you and unbroken on the fast end. Scale Toes-to-Bars to Hanging Leg or Knee Raises as needed.

Rest 5 Minutes

AMRAP 10 Minutes:
15 Overhead Squats 75/55/35
10 Pull-Ups

The barbell should be light for you and unbroken on the fast end. Scale Pull-Ups to Jumping Pull-Ups or Ring Rows as needed.

The goal on each of these partner couplets today is to move fast and (mostly) unbroken and get the barbell back in your partner’s hands. Push the pace on each one but know your stamina, especially on the gymnastics elements. Don’t burn through 1-2 rounds unbroken and then fall apart into singles on round 3. Quick breaks and/or scaling some volume can be your friend.

Post rounds, reps, Rx and partner to comments.

Brazilian Jiu Jitsu coming to CFSBK!

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, making 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.

This BJJ Fundamentals Cycle 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.

Course Details

This will be an 8-week course with the option of taking 1 or 2 classes 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.

Schedule

September 7th – October 28th 

Thursdays, 8:30pm-10pm
Saturdays, 12pm-1:30pm

Pricing

1 class per week: $90 per month ($180 total)

Register here!

2 classes per week: $160 per month ($320 total)
Register here!

The first charge will occur at the time of registration, and the second payment will occur automatically 1 month later. Please note that all charges will include New York State sales tax.

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.

She 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!

News and Notes

• Today’s 10am Yoga for Athletes class is cancelled. Yoga for Athletes will be cancelled for the rest of August while Coach Whit is out of town. Class will resume next weekend!
• Next Saturday, September 2nd, CFSBK will be hosting a community potluck at Prospect Park! Come lounge on the grass, throw some frisbee, toss the ol’ pigskin, and hang out with your gym buds. What better way to spend Labor Day weekend? We’ll be on the hill south of the Picnic House from 2pm on. Bring a dish or drink to share. Friends, family, and dogs are, of course, welcomed. We can’t wait to see you there!

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