“Morrison”

For Time:
50-40-30-20-10
Wall Balls 20/10, 14/9
Box Jumps 24/20
American Kettlebell Swings 24/16kg

There is a lot of volume in this Hero Workout, so scale appropriately. If you can do the prescribed weight/height then go for it. Otherwise, scale the weight/height as needed. The volume scale is:

40-30-20-10

This cuts the volume by a third, and is a hell of a workout in its own right.

Post time and Rx to comments.
Compare with 12.14.16

Scott M. testing his 1RM last week | Photo by Thomas H.

Movie Night Returns!

Save the date! On Friday, July 21st at 8pm (after Open Gym), a CFSBK summer tradition returns. No, we’re not talking about sweating through multiple t-shirts in one class. And we’re not taking about jockeying for that one really good spot under the Big Ass Fan in 597. We’re talking about Movie Night! And we want you to tell us which of the following movies we shoud show:

• Space Balls
  
• Coming to America
• Say Anything…

Please leave a comment on the event page to vote for your preference! Movie Night will be BYOB. Come for some fitness, stay for some fun!

4th of July Schedule

We’ll be running on a limited schedule on Tuesday, July 4th. We’re offering Open Gym from 9am to 12pm that day. All other classes are cancelled!

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Yesterday’s Whiteboard: Rest Day
The Scienfitic Reason You Should Get Drinks With Friends This Week Rodale Wellness
Minor League Baseball Gives Us The Corgi Races We Need Vice

CFSBK Kids in Box Pro Magazine

“The sooner we can get kids exposed to things like forward rolls and walking backwards and bear crawls and hopping on one foot, hopping on two feet, the more they’re going to learn how to move their bodies in space.” That’s Coach David discussing our CrossFit Preschool program in the latest issue of Box Pro. In “How to Run a Preschool Class,” David talks to Heather Hartmann about the ins and outs of running a fitness class for 3 and 4-year-olds. So cool! 

You can also learn more about how we do CrossFit with the little ones in Inside the Affiliate‘s “5 Things I’ve Learned from Working with 5-Year-Olds.” And, of course, if you have kids from ages 3 to 17, you can check out our CrossFit Preschool, Kids, and Teens program page!

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Yesterday’s Whiteboard: “Fran”
Arthur “The Iron Master” Saxon, a True Strength Visionary BarBend
You Do Not Think Alone Scientific American

“Fran”

For Time:
21-15-9
Thrusters 95/65
Pull-Ups

This is the classic CrossFit couplet that has inspired and hooked so many CrossFitters over the years. So simple, yet so potent. The intention is for this to be brutally fast. The fastest times world-wide are completed unbroken and under 2 minutes. Scale accordingly. However, as always, there’s is room to gut out Rx’ing a benchmark such as this at a load or degree of difficulty that’s at the edge of your ability so you might also consider that when deciding what your “Fran” will look like today. Top athletes complete the reps unbroken and with minimal rest but your (and my) Fran might be very different. If you can do the 21 thrusters unbroken but then you wind up in a world of shit for the 21 Pull-Ups, then you should probably break those Thrusters up! Do you rest too much during the 15s? Have a strategy to minimize rest like: 3-5 breaths between sets or a controlled 3-5 count in your head. In any case, have a plan that is honest to your level of ability. Let your judge know your plan and ask them to help keep you to it. And as always, have fun!

Sub Jumping Pull-Ups or scale volume as needed. Use lighter bars and larger bumps as available to save the 10s and 15s!

Post time and Rx to comments.
Compare with 12.17.16

Here’s a fun video featuring CrossFit athletes talking about their first CrossFit workouts. What was your first? Tell us in the comments!

Hail to the Team at CrossFit Queens

Our friends at CrossFit Queens are organizing the next in their series of “Hail to the…” competitions, Hail to the Team! This partner competition takes place on Saturday, July 15th from 12 to 5pm and it will feature 25 men’s and 25 women’s teams of 2 in the Scaled and Rx categories. There will be 3 workouts plus a final workout for the top teams. Coach KHarpz and Katie E. have already signed on as a team, and we encourage more of you to represent CFSBK! The workouts are very doable. For example, here’s Event 2:

Rx’d
For time:
15 Chest-to-Bar Pull-Ups
30 Wall Balls 30/20
450m Row

Scaled
For time:
15 Jumping Chest-to-Bar Pull-Ups
30 Wall Balls 20/14
450m Row

Partner A performs entire workout, and then tags Partner B into to do the same. Score is total time. There is a 12 minute cap.

What are you waiting for? Find a partner and sign up!

GO HERE for more info and to register.

CrossFit Journal at CFSBK

A little heads-up: a crew from CrossFit Journal will be at the gym this week, Monday through Sunday, to shoot content for a series about affiliation, best practices, and lessons learned from affiliates that have been operating for a decade (that’s us!). They arrive today and will begin production on Tuesday. Say “hi” and get ready for your 15 minutes of fame!

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Yesterday’s Whiteboard: Snatch
The Banded March CrossFit Journal
Athlete Centric Coaching Training Think Tank

Snatch

1-1-1-1-1

Post loads to comments.

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5 Rounds (or 20 Minutes):
50′ Single-Arm Farmer Carry, Left*
50′ Single-Arm Farmer Carry, Right*
270m Run

Begin the carries with your weaker side. If you’re not sure which side is weaker, use the first round to figure it out then go as heavy as you can handle on the weaker side.

Post work to comment.

Coach McDowell during his last day of classes. We’ll miss you, McDiesel! |Photo by Thomas H.

Today: Sunday CrossFit Kids Is Back!

10am CrossFit Preschool and 11am CrossFit Kids return to our Sunday schedule starting today! We’ve missed your kids and can’t wait to see them running, crawling and climbing all over the gym again. Our new CrossFit Kids coach working with David and Xela will be CFSBK member and lifelong dancer Tori Pierce.

Tori is a professional dancer and choreographer who has been teaching young dance students since 2008. She has taught ages 4 through 18 at studios in Wisconsin, Illinois, New York, New Jersey, and Connecticut at both competitive and recreational levels. Having started her dance training at her mother’s studio at the age of 3, it was both an easy transition from student to teacher and an exciting way to share her passion with younger dancers. In addition to teaching, Tori has judged regional and national youth dance competitions. Most recently, she has also choreographed for high school performance teams in the midwest. Tori was introduced to CrossFit by her family in 2014, joined CFSBK in 2015, and loves the challenging, supportive training environment.

As always, we’re open to hearing back from you guys about other class times that would work, thoughts on the program, and anything else you might have on your mind. If you’d like to provide some feedback or requests, please fill out our CrossFit Kids feedback form!

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Yesterday’s Whiteboard: Back Squat | Double-Unders, Wall Balls, Hollow Holds
5 Ways to Get a Better Finish in the Snatch Catalyst Athletics
The Kids’ Books You Wish More People Remembered Atlas Obscura

Back Squat

Performance
1-1-1-1-1

Fitness
3-3-3-3-3

Establish a new 1RM or 3RM. Use spotters on all heavy sets.

Post loads to comments.
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EMOM x 15 (5 rounds each):
A) 30 Double-Unders
B) 15 Wall Balls
C) :30 Hollow Hold

The jump rope and Wall Balls should be completed unbroken (barring a trip-up) and well before the 30-second mark on the fast end. Scale accordingly.

Post work to comments.

Happy Pride Week! Check out our recent Instagram post of Jayson S. and other CFSBKers rocking the CFSBK Pride shirt

Tomorrow: The Return of Sunday CrossFit Kids!

We’re so excited to announce that 10am CrossFit Preschool and 11am CrossFit Kids will be returning to our Sunday schedule starting tomorrow! We’ve missed your kids and can’t wait to see them running, crawling and climbing all over the gym again. Our new CrossFit Kids coach working with David and Xela will be CFSBK member and lifelong dancer Tori Pierce.

As always, we’re open to hearing back from you guys about other class times that would work, thoughts on the program, and anything else you might have on your mind. If you’d like to provide some feedback or requests, please fill out our CrossFit Kids feedback form!

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Yesterday’s Whiteboard: Rest Day
To Train an Athlete, Add 12 Minutes of Meditation to the Daily Mix NY Times
Sugar-Free Zone with Kathy and Michael Dalton CrossFit Journal

BEWARE THE LEDGE: Denizens of 597 Degraw tell tales of THE LEDGE, a sentient cinder block ledge at the back of the gym that sometimes awakens to swallow cell phones, keys, and other small personal belongings. Luckily, Gennaro (who is a contractor) rescued Rachel’s phone from THE LEDGE’s maw with the help of a sledgehammer. Will THE LEDGE awaken again? Probably! So be sure not to put anything on THE LEDGE, since we can only sustain so much structural damage to let you retrieve your stuff!

The Week at CFSBK in Review

1. Coach McDowell’s last class will be today at 12pm. We’ll have a going-away party for him tonight starting at 6pm at Pig Beach. Come over to Union Street to bid the Myers family a fond farewell!

2. We’re so excited to announce that 10am CrossFit Preschool and 11am CrossFit Kids will be returning to our Sunday schedule starting this Sunday, June 25th! We’ve missed your kids and can’t wait to see them running, crawling and climbing all over the gym again.

3. In our latest installment of Behind the Desk, we learned more about Chas C. and his beautiful handwriting that inspires jealousy among his fellow front deskers.

4. Coach Nick’s CRASH-Beasts took to the water at Row New York recently, and we bought you a full report on Wednesday. Hurray for CFSBK field trips!

5. We’re very lucky to have Karina S. filling in for KH at a few Pilates classes this summer! This week we filled you in on Karina’s Pilates experience.

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Yesterday’s Whiteboard: Clean and Jerk | KB Swings, Burpees, HSPUs
CrossFit KMC CommUNITY CrossFit
Physical Potential Starting Strength

Clean and Jerk

1-1-1-1-1

Establish a new 1RM Clean and Jerk.

Post loads to comments.

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5 Rounds Not for Time (or 20 Minutes):
20 Russian Kettlebell Swings
15 Burpees
10 Handstand Push-Ups

Swing a bell that’s on the heavy side of medium for you. Scale the Handstand Push-Ups to 1 or 2 AbMats, Box Piked, or to heavyish Dumbbell Presses as needed.

Post work to comments.

Coach McDowell demos Sandbag Cleans at the whiteboard. Don’t forget: McDowell’s going away-party is tomorrow night!| Photo by Robert C.

Farewell to Coach McDowell and Family!

As we reported last week, Coach McDowell and the rest of the Myers family—Ellie, Vesper, and Marcus—are headed to Virginia at the end of the month. We’ll miss them so much, but we’re excited to see this new chapter of their lives unfold. 

Coach McDowell’s last class will be tomorrow at 12pm. We’ll have a going-away party for him tomorrow night starting at 6pm at Pig Beach. Come over to Union Street to bid the Myers family a fond farewell!

This Weekend: The Return of Sunday CrossFit Kids!

We’re so excited to announce that 10am CrossFit Preschool and 11am CrossFit Kids will be returning to our Sunday schedule starting on June 25th! We’ve missed your kids and can’t wait to see them running, crawling and climbing all over the gym again. Our new CrossFit Kids coach working with David and Xela will be CFSBK member and lifelong dancer Tori Pierce.

Tori is a professional dancer and choreographer who has been teaching young dance students since 2008. She has taught ages 4 through 18 at studios in Wisconsin, Illinois, New York, New Jersey, and Connecticut at both competitive and recreational levels. Having started her dance training at her mother’s studio at the age of 3, it was both an easy transition from student to teacher and an exciting way to share her passion with younger dancers. In addition to teaching, Tori has judged regional and national youth dance competitions. Most recently, she has also choreographed for high school performance teams in the midwest. Tori was introduced to CrossFit by her family in 2014, joined CFSBK in 2015, and loves the challenging, supportive training environment.

As always, we’re open to hearing back from you guys about other class times that would work, thoughts on the program, and anything else you might have on your mind. If you’d like to provide some feedback or requests, please fill out our CrossFit Kids feedback form!

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Yesterday’s Whiteboard: Front Squat | Box Jumps, C2B Pull-Ups, Jog
Where Luck Comes From The Outline
The Myth of Muscle Toning Fitness Republic

Front Squat

Performance
1-1-1-1-1

Fitness
3-3-3-3-3

Establish a new 1RM or 3RM.

Post loads to comments.
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EMOM x 15 (5 rounds each):
A) 7 Box Jumps 24/20″
B) 5 Strict Chest-to-Bar Pull-Ups/Chin-Ups
C) 130m Jog

These should be completed well before the 30-second mark on the fast end. Use bands as needed for the Pull-Ups but make these strict Chest-to-Bar today.

Post work to comments.

CRASH-Beasts on the Water at Row New York

On Saturday some members of CFSBK’s indoor rowing team (aka “CRASH-Beasts”) got a taste of the real thing and rowed on the water at Row New York’s new site in Canarsie. The crew, which was helmed by Jess Goldman, consisted of (from bow to stern) Liz Mefford, Steven Rivas, Amy Muckerman, Robyn O’Brien, Joe Mefford, Charlie Nagle, Henry Poydar, and Jess Fox. The group learned about the sheer terror that comes with carrying a heavy rowing shell overhead to the dock on an extremely narrow ramp surrounding by pylons; the difference between port and starboard (when facing backward); and how to set a boat. And it started pouring halfway through the row. So that part was fun, too.

Coach Nick, who arranged the excursion, thought everyone did well and says it was all worth it just to see Jess Fox’s face light up when she took her first stroke. Nick would like to organize another couple trips with the same crew to get them to the point of rowing all eight; now if only we can find a group of strong folks to carry the shell down for them…

Row New York also posted more fun photos on their Facebook page.

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Yesterday’s Whiteboard: Rest Day
To the Loudest Guy in the Gym The Players’ Tribune
Your Brain Treats a Blink Like a Tiny Nap NY Mag

Push Press

Performance
1-1-1-1-1

Fitness
3-3-3-3-3

Establish a new 1RM or 3RM Push Press.

Post loads to comments.

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30 Minutes, Not for Rounds:
10 Max Effort Strokes on the C2
20 Weighted Sit-Ups
30 Second Handstand Hold

After a quick start on the erg, pull as hard and fast as possible and score your best calorie split. Play around with what damper setting and stroke rating work best for you. For the Sit-Ups, hold a plate over your chest with arms straight and sit up while pressing the plate directly upward. The Handstands can be performed either freestanding, from a kick-up, or from a Wall Walk.

Post work to comments.

From our Instagram account: “Eduardo C. doing Air Squats or practicing the dark arts during ‘Murph’?” | Original photo by Thomas H.

Pilates Classes with Karina S.

Kristin H. will be out of town tomorrow, June 20th, as well as August 15th and 22nd. Luckily, Karina S., who we recently profiled on the blog, will be filling in for KH!

Coming from a background of aerial arts and competitive cross country skiing, Karina saw the benefits of a regular Pilates practice immediately and signed up for teacher training after her first session. She believes Pilates allows us to regain the freedom of movement we enjoyed as children and that transforming fitness into a form of play is essential to creating a life-long practice. Her classes are full of laughter and creative cueing.

Karina completed her Balanced Body certification at Paragon Pilates & Physical Therapy studying under Cari Riis Stemmler, Tiza Wynn Riley, and Roger Gonzalez Hibner. She has completed continuing education in Hands-On Cueing Techniques, Pre- and Post-Natal Pilates, Kathy Grant’s Cats and many other topics. She has experience working with a wide range of spinal conditions as well as many other injuries and limitations. Check out Karina’s Pilates Instagram account for more fun stuff!

News and Notes

• Our beloved Coach McDowell and the rest of the Myers family are leaving Brooklyn for the greener pastures of Virginia. McDowell’s last class will be next Friday, June 23rd at 12pm. We’ll have a going-away party for him that same night starting at 6pm at Pig Beach. Come out and give the Myers family a proper send-off!
• There are still a few spots left in the upcoming A and B cycles (which start today and Tuesday respectively) of our Starting Strength Program! See yesterday’s post for details!

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Yesterday’s Whiteboard: Snatch | Double-Unders, Dumbbell Thrusters
Pregnant, Not Dead CrossFit Journal
Nicole Carroll on Preserving the Culture of CrossFit Julie Foucher