Back Rack Reverse Lunges

3 x 6e

Heavier than last week. Perform 6 reps on one leg, rack the bar, then perform 6 reps on the other. The last few reps of each set should be tough.

Post loads to comments.
Exposure 4 of 8
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Performance
30 Minutes Not for Rounds:
400m Run
30 Double-Unders
3-5 Muscle-Ups

If you’re feeling pretty good after a few rounds, then attempt a max set of Muscle-Ups, stopping one rep shy of a miss.

Fitness
30 Minutes Not for Rounds:
3-10 Ring Dips
:10-:20 Ring Support
20-30 Double-Unders or 40-60 Singles
400m Run

Scale the Dips to the Matador or to Push-Ups as needed. Scale the Ring Support to a support where your feet can touch the floor to take as much load off as needed. Scale the Doubles to half attempts or Singles as needed.

Both the Fitness and Performance versions of today’s conditioning should be performed at around 75-85% intensity. Today’s programming should be challenging and, as it’s not “for time” or “for rounds,” can be used as an opportunity to dial in some higher skill gymnastics positions without the demands of the clock. Enjoy!

Post work to comments.

Edvard H. and Kayleigh R. knock out some Pull-Ups at Murph Day 2017. More shots from last year’s Murph Day can be found here and here | Photo by Thomas H.

The Countdown Begins: Murph Day 2017!

We’re now just 12 days away from Murph Day! CFSBK and many other affiliates do “Murph” on Memorial Day in memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. (If you’d like to learn more about Michael Murphy and where this workout comes from, this is a great place to start.) This is one of our biggest and best community events of the year, when we perform this classic CrossFit benchmark workout followed by some grilling, side dishes, and beers. What are you waiting for? Sign up here! 

There are lots of reasons to sign up. It’s fun day! It feels good to complete such a challenging workout! There will be cool t-shirts! But most importantly, we’ll be raising money to benefit K9s for Warriors, an organization that provides service dogs for veterans suffering from Post-traumatic Stress Disability, traumatic brain injury and/or military sexual trauma as a result of military service post-9/11. Founded in 2011 by Shari Duval with the hopes of pairing 12 Warrior-Canine teams a year, the program has graduated over 263 Warrior/canine teams. 90% of the dogs in the program come from rescue shelters or are owner-surrendered.

You can learn more about the program and read success stories on the K-9s for Warriors website. While there is no charge for this workout, and no class will be deducted from your weekly limit, we do suggest that you make a donation to K-9s in lieu of class payment.

“Murph”

For time:
1 Mile Run
100 Pull-Ups
200 Push-Ups
300 Squats
1 Mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor.” From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the Pull-Ups, Push-Ups, and Squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

SIGN UP HERE!

News and Notes

• Fit 55+ begins its expanded schedule this week! Class will now meet on Mondays, Wednesdays, and Fridays at 11am.
• Friday night’s Next Level Weightlifting Club is cancelled this week. Friday’s class will move to Thursday night starting next week. We’ll have more details soon!
• We’re now offering an 8am Short Circuit class on Sundays. Hurray for more fitness! 

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Yesterday’s Whiteboard: Rest Day
A Little History of American Kindergardens Smithsonian
Adam Kramer: Beyond Bars CrossFit

Eat, Pray, Gainz: Coconut Red Lentil Curry

By Whitney Hubbard

Our latest installment of EPG comes from a guest chef… Coach Whit! This vegan recipe makes 6-10 servings, depending on how much you eat! Taken as 8 servings, they’ll each be about 225 calories with 14 grams of protein, 5 grams of fat, and 27 grams of carbohydrate (10g fiber). See hacks below for how to up the protein on this one.

Ingredients:

• 3 medium carrots
• 5 celery stalks
• 1 onion
• Olive oil
• 1-2 tbsp red curry paste (I use Maesri brand)
• 28 oz can diced tomatoes
• 15 oz can light coconut milk
• 1-3 cups water
• 14 oz red lentils (can work with anywhere from 12-16 oz, but macros listed for 14)

Prep:

• Chop carrots into half moons, relatively thin
• Slice celery stalks down center and roughly chop
• Chop onion
• Rinse the lentils and pick over for small stones

Instructions:

• Heat olive oil in a large pot. Add onion and cook over medium-high heat until starting to soften, 3-5 minutes.
• Add celery and carrot and allow to cook 8-10 min, stirring occasionally so nothing burns.
• Add 1-2 tbsp red curry paste and stir to combine… more = spicier.
• Add the tomatoes, coconut milk, and at least 1 cup of water, then add lentils.
• Bring to a boil, then reduce heat to simmer until lentils are very soft, about 20-30 min. Stir occasionally to make sure the bottom isn’t burning.
• You made want to add up to 1 cup of additional water if it’s getting very thick but the lentils aren’t soft, yet.
• Optional to add salt and pepper to taste. The curry has great flavor on it’s own!

Hacks!

• You can add other spices to make this more exciting, but the red curry paste pictured is more than enough flavor for me. Last time I added a few teaspoons of turmeric… delicious!
• Bump up the protein by adding your favorite source! I love this as breakfast with eggs on top or for lunch/dinner with a big dollop of greek yogurt or handful of shrimp. I’ve heard chicken is also great…
• To bump up the carbs post-workout, just heap the lentils over a serving of rice or quinoa.
• Fancy garnish ideas chopped scallions and chopped peanuts work well, or use sliced avocado if you need to bump up your fat (or use full fat coconut milk).
• I make a big pot of this on Sunday and have enough for a whole week for two people. It’s a great recipe if you have multiple mouths to feed or want to share with friends. If you don’t think you’ll want 8 servings, simply cut the recipe in half OR freeze half in ziplock bags until you’re ready for more!

News and Notes

• Fit 55+ begins its expanded schedule this week! Class will now meet on Mondays, Wednesdays, and Fridays at 11am.
• Our beloved Jaclyn K. is moving to Philly to attended Physical Therapy school.  As a result, there will be no longer be 9am Yoga classes on Thursdays as of this week. Congrats, JK—we’ll miss you!

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Yesterday’s Whiteboard: Press | Power Snatch, Wall Balls, Pull-Ups
The Body Is Not a Computer Gizmodo
The Last Light Before Eternal Darkness Kurzgesagt

Push Press

3 x 6

Go heavier than last week. Perform each rep as its own event (no cycling) and focusing on moving from a solid rack (bar on shoulders with elbows up and shoulders shrugged) to a stable overhead position. Hold each rep overhead for a 2 count before recovering.

Post loads to comments.
Exposure 4 of 8

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For Time:
21-15-9
Power Snatch 75/55
Wall Balls 20/14
Pull-ups

The Power Snatches should be light. Bias larger bumpers on lighter bars… no bailing the 10s. Scale the Pull-Ups to Jumping Pull-Ups or Ring Rows as needed.

Post time and Rx to comments.

Support K-9s for Warriors at Murph Day 2017!

Snatch Complex

Every 90 seconds for 10 rounds:
Snatch Lift Off (1″) + Low Hang (from 1″ off the floor) Snatch High Pull + Mid-Hang Snatch

Stay tight, maintain back angle, and keep your weight back (just behind mid-foot) on the lift off, pausing with the bumpers 1″ off the floor. Perform the Snatch High Pull from 1″ off the floor. Don’t pull the bar crazy high on the High Pull. Anywhere above naval height is plenty high.

Post loads to comments.

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3 Rounds for Time:
20 Power Cleans 115/75
50 AbMat Sit-Ups

The barbell should be light for you, and unbroken on the fast end but 2-4 sets with quick breaks is appropriate as well.

Post time and Rx to comments.

Photo by Thomas H.

Breaking Down Olympic Lifting for New CrossFitters

Originally posted on our business blog, Inside the Affiliate, on 12.3.2015

As mentioned in our article “A CrossFit Coach’s Guide to Working With New or Troubled Movers,” new athletes are often working semi-autonomously during group class, which requires coaches to triage them while still not ignoring the rest of the class. A quick trick that we sometimes use during our lifting segments for working with people brand new out of Foundations is to breakdown the Olympic lifts into more manageable complexes.

One of the challenges for new people working with Olympic lifts is not only putting the movement together, but also remembering the names of everything. By breaking down the lift and writing it down on a little white board, the athlete begins to internalize the names of all the movements he or she is working on. They can then work on a series of compartmentalized tasks, with visual reminders of everything they’re doing. For beginners, performing standardized technique complexes is infinitely more doable than just telling them to “snatch”—perhaps the most technically complicated movement we perform in CrossFit.

Keep in mind that having this strategy is also extremely useful for your coaches. They don’t have to reinvent the wheel when it comes to new movers, which helps them preserve valuable time in group classes to help everyone present.

Our typical complex for the Snatch is:

Snatch Grip Deadlift
Hang Power Snatch
Overhead Squat

Our typical complex for the Clean and Jerk is:

Deadlift
Mid Hang Power Clean
Front Squat
Push Press or Push Jerk

Breaking the lift down like this prevents many of the typical errors you see when new folks attempt to put the lift together. It also reinforces good positions and imprints the names of each movement. I would suggest having new athletes perform these complexes their first few times in group classes, until they’re ready to move forward with your normal programming.

New athletes usually really appreciate the modified programming and “cheat sheet” on the white board. Let’s not forget that CrossFit can often be a little overwhelming for people new to our gyms.

News and Notes

• Happy Mother’s Day to all the badass CFSBK moms!
• Don’t forget! Starting today, we’ll be adding new Short Circuit and Fit 55+ classes to our schedule. Who doesn’t love more fitness? All the details can be found in yesterday’s post.

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Yesterday’s Whiteboard: Front Squat / Back squat | Double-Unders, Burpees, Deadlifts
Errors, Cues, and Exaggerations CrossFit Journal
This Is What Happens to Your Brain When You Read Poetry NY Mag

Tempo Back Squat / Tempo Front Squat

Tempo Back Squat (41×1):
2 x 8

Tempo Front Squat (41×1):
1 x 8

Go heavier than last week. The last few reps of each set should be tough, but the goal is no misses. Be true to the tempo work. This may mean eating some humble pie, starting with light weights, and trusting that it doesn’t have to be “heavy” to be effective.

Post loads to comments.
Exposure 3 of 8
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Partner WOD
In teams of 2 with one partner working at a time, complete the following for time:
200 Double-Unders
100 Burpees
50 Deadlifts 185/125
100 Double-Unders
50 Burpees
25 Deadlifts

Post time, Rx, and partner to comments.

Pierre has some fun with the pegboard at 608 | Photo by Thomas H.

Starting Tomorrow: New Short Circuit and Fit 55+ Classes!

Starting tomorrow, May 14th, we’ll be offering another Short Circuit class at 8am on Sunday. Short Circuit uses some of the best training methods to give you a great total body workout in just one hour. Each class includes two circuits programmed specifically to help you shed pounds while increasing your strength, stamina, and flexibility. At Short Circuit, we want you to get sweaty, have fun, and build confidence, one workout at a time. We create an inclusive space where people can feel comfortable exactly where they are in their fitness journeys and, more importantly, challenge themselves to get better. Visit SHORTCIRCUIT.FIT for more info and the full schedule!

Starting Monday, May 15th, we’ll be adding a third Fit 55+ class each week and tweaking the schedule a bit. Fit 55+ will now meet Mondays, Wednesdays, and Fridays at 11am. This is a strength and conditioning class for older adults who want to move and use their bodies and are not content to simply sit on the couch getting older. Strength training and conditioning can help both stave off, as well as reduce, the effects of many chronic diseases. As the old adage goes, “If you don’t move it, you lose it.” Know someone who might benefit from this class? Send them over to the Fit 55+ program page!

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Yesterday’s Whiteboard: Rest Day
Top 5 Hydration Myths Busted CrossFit Journal
Oldest American WWII Veteran Turns 111 Statesman

Here’s Coach KHarpz with Annie Thorisdottir at CrossFit Reykjavík. “Looked up from my workout and she was just sitting next to me on the Assault Bike,” KHarpz reports

This Week at CFSBK in Review

1. Monday was finally good for something: it brought us Coach Fox’s Easy Turkey and Green Salsa with Black Beans Skillet recipe! 

2. Tuesday? Well, that wasn’t so bad either. We learned more about Zach Z. in the lastest installment of Better Know a Member!

3. We recently cleared out our lost and found, and the goodies are up on Flickr. Does any of this stuff belong to you? Claim it at the front desk before we donate it to CHIPS in two weeks! (You thought we were gonna keep doing the days of the week thing, didn’t you?)

4. Rachel H. is planning to go to the Power Monkey Fitness Camp in October and would like to assemble a group of CFSBKers to go with her. Groups of 5 or more people get a sweet discount. The camp takes place October 1st through 7th in Crossville, TN. Contact Rachel at rthsiung [at] gmail.com if you’re interested!

5. Registration for Murph Day 2017 is open! This is a great community event where we perform this classic CrossFit benchmark workout followed by some grilling, side dishes, and beers. The workout is tough—very tough—but it can, of course, be scaled to meet everyone’s capacity. What’re waitin’ for? Sign up today! See the event page for more details.

6. Don’t forget! Starting this Sunday, May 14th, we’ll be adding new Short Circuit and Fit 55+ classes to our schedule. Who doesn’t love more fitness? All the details can be found here.

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Yesterday’s Whiteboard: Clean | Run, Thrusters
Swearing Improves Strength and Stamina BarBend
Adding Years to Her Life CrossFit Journal

Back Rack Reverse Lunges

3 x 8e

Go heavier than last week. Perform 8 reps on one leg, rack the bar, then perform 8 reps on the other leg. The last few reps of each set should be tough.

Post loads to comments.
Exposure 3 of 8
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4 Rounds:
AMRAP 3 Minutes…
5 Toes-to-Bars
10 Push-Ups
15 Squats
Rest 1 minute

Begin each round where you left off. Aim to score consistently on each round within a few reps. Scale Toes-to-Bars to Hanging Leg or Knee Raises, and Push-Ups to Knee Push-Ups as needed.

Post rounds, reps, and Rx to comments.

Molly and Tucker Fox pose for a photo with front desker Karina S. Do you think Molly and Tucker got to sample Coach Fox’s Turkey and Green Salsa Skillet?

Movement Clinic: Crossover Symmetry and Healthy Shoulders

What is it?
An hour-long clinic with Coach Whit focusing on shoulder function and health. We will:

• Complete brief flexibility & mobility testing
• Learn how to use (and read) the Crossover Symmetry apparatus through a series of exercises sequenced to address posture, scapula positional stability, rotator cuff function, and motor programming
• Briefly discuss and practice other simple ways to prepare, warm-up, and recover the shoulders

The goal of this clinic is not to simply give you a fish, but rather to teach you how to fish…  except here the fishing poll is a set of resistance bands and the fish are your badass, strong, supple shoulders! Woohoo! You’ll walk away with concrete ways to approach your own shoulder health and function, whether it’s before/after group class, as a part of your warm-ups in class, or during OG.

When?
Monday, May 15th at 7:30PM

Where?
The clinic will be held in 608 Degraw. Please check in with the front desk and then proceed across the street by 7:30!

Who?
Anyone can attend. The clinic is $20 for members and $25 for non-members. The clinic will be capped at 9 people to allow for individual attention.

How?
This clinic is now SOLD OUT. Please e-mail Coach Whit directly at Whitney [at] crossfitsouthbrooklyn.com if you’d like to be added to the waiting list.

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Yesterday’s Whiteboard: Rest Day
Wisdom SMBC
If Life Has You Down, Do a Handstand NY Times

Better Know a Member: Zach Z.

For the past few weeks, we’ve been having fun with Better Know a Member, a blog-favorite in which we profile members from across the CFSBK community. Last week we spoke to Kirby S. This week, let’s find out more about a man who has Deadlifted on the roof of CrossFit Bangkok…

Name (and any nicknames):

Zach Zinn (Zinn City, Z Squared, Slippery Double Z—not sure why)

Where were you born and where did you grow up?

Philly and its general environs. I’ll never be converted to a full New Yorker, though I’m dangerously trending towards hipsterdom with new beard and first-ever glasses in the last year.

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

About a year and a half now. Former co-worker and fellow CFSBKer Lauren M. insisted I’d like it and should give it a go. I didn’t really want to but she managed to convince me and was totally right, which is pretty par for the course for us. 

Program your nightmare workout:

The sled push is a true nightmare factory, so anything involving that. It’s one of several medieval torture devices that are all part of the fun at Strong Fit!

Ask me about that time I…

Was on a live Nickelodeon show with Paula Abdul while wearing a cow suit. Performing the role of “Cow,” naturally. 

What are you recommending right now?

Everyone should try the miracle fried Korzo burger at Korzo in Park Slope at least once. They also have also have a hilarious bartender and occasional Coach Foxes sightings.

What are you up to when you’re not at 597 Degraw Street?

I do techy/communications type things at the Social Science Research Council in Downtown Brooklyn, which has been making fantastic social science for almost 100 years. If you’re the kind of person who gets jazzed up about the origin of the word “interdisciplinarity,” then I have lots of reading material for you. I’m occasionally shipped away to far off lands for projects, which is great opportunity to tour CrossFit gyms of the world. This year I visited Cambodia’s “Angkor Fight Club,” which has many rules.   

Any advice for new CFSBKers?

“Trust the Process” (I’ve been waiting to say that). Picking stuff and putting it down is way more complicated than it seems. It will take a long time for things to click but the payoff is well worth it. I’ve easily made more progress here in a year than in 10 years of sports club gyms! I definitely recommend trying a Starting Strength cycle to slow things down and improve technique. CFSBK is also a fun place to dress like you are in an ’80s home workout video.

News and Notes

• Sign ups for Murph Day 2017 are open! This is a great community event where we perform this classic CrossFit benchmark workout followed by some grilling, side dishes, and beers. The workout is tough—very tough—but it can, of course, be scaled to meet everyone’s capacity. What’re waitin’ for? Sign up today! See the event page for more details.
• We recently cleared out our lost and found, and the goodies are up on Flickr. Does any of this stuff belong to you? Claim it at the front desk before we donate it to CHIPS in two weeks! 

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Yesterday’s Whiteboard: Push Press | Row, Overhead Squats, Handstand Push-Ups
Coney Island Museum Atlas Obscura
The Truth About the Starting Strength Method Starting Strength

Clean Complex

Every 90 seconds for 10 reps:
Clean High Pull + Mid-Hang Clean High Pull + Mid-Hang Clean

Post loads to comments.

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3 Rounds for Time:
400m Run
15 Thrusters 95/65

Push the pace a bit on the runs. The Thruster weight should be toward the light side for you and done unbroken or in 2 quick sets on the fast end. Aim for about an 85% effort throughout and consistent splits for each round.

Post time and Rx to comments.

Micheline G. is ready for “Murph”! | Photo by Thomas H.

Murph Day 2017: Sign Up Now!

“Murph”

For time:
1 Mile Run
100 Pull-Ups
200 Push-Ups
300 Squats
1 Mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor.” From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the Pull-Ups, Push-Ups, and Squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

There is no charge for the workout, nor will it be deducted from your weekly class limit.

SIGN UP HERE!

News and Notes

• Next Level Weightlifting Club will meet at 6pm today with Coach Frank
• Rachel H. is planning to go to the Power Monkey Fitness Camp in October and would like to assemble a group of CFSBKers to go with her. Groups of 5 or more people get a sweet discount. The camp takes place October 1st through 7th in Crossville, TN. Contact Rachel at rthsiung [at] gmail.com if you’re interested!

• We recently cleared out our lost and found, and the goodies are up on Flickr. Does any of this stuff belong to you? Claim it at the front desk before we donate it to CHIPS in two weeks!

_____________________
Yesterday’s Whiteboard: Back Rack Reverse Lunges | Toes-to-Bars, Push-Ups, Squats
Lifting the Bar off the Floor: Get It Right without Overcomplicating It Catalyst Athletics
Good News For People Who Love Salty Foods The Awl

Push Press

3 x 8

Go heavier than last week. Perform each rep as it’s own event, focusing on moving from a solid rack to a stable overhead position. Hold each rep overhead for a 2 count before recovering.

Post loads to comments.
Exposure 3 of 8

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5 Rounds for Time:
200m Row
7 Overhead Squats 95/65
7 Handstand Push-Ups

The barbell should be light for you and unbroken on the fast end. Scale the Handstand Push-Ups to Box Piked HSPUs or 3 Wall Walks as needed.

Post time and Rx to comments.

Eat, Pray, Gainz: Easy Turkey and Green Salsa with Black Beans Skillet

By Christian Fox

Healthy, delicious meals don’t have to be at all complicated… and here’s some proof! It really couldn’t be much simpler. Make it your own depending on what you like and/or what you have on hand in your kitchen. 

The recipe below makes 4 servings, each at about 375 calories with 42 grams of protein, 14 grams of fat, and 23 grams of carbohydrate.

Ingredients

• 1lb lean ground turkey (we used Plainville brand 93% lean)
• 1 15.5oz can black beans, drained and rinsed (we used Fairway brand)
• 1 16oz jar salsa verde (we used Mrs. Refreño’s Green Salsa w/Jalapenõs)
• 2 teaspoons olive oil

Prep

• Drain and rinse black beans

Instructions

• Heat the olive oil in a large skillet and brown the turkey over medium high until cooked through.
• While the turkey is browning, drain and rinse the black beans.
• Once the turkey is cooked through (you shouldn’t see any pink in there) add the beans and the salsa.
• Cook a few minutes more until the beans and salsa are warmed through.

That’s it!

Hacks!

• Change the ingredients to your taste, or use what you have on hand!
• Any lean ground meat will work, as will crumbled tempeh, Boca Burger, or extra firm tofu (pulse the veggie options in a food processor for a few turns to crumble).
• Any beans you like or have on hand will work. Make sure to drain and rinse ‘em.
• Use your salsa of choice!
• The pic above shows the dish served with a few toasted corn tortillas (for added carbs), a dollop of nonfat yogurt, shredded lettuce and Oaxaca cheese, and some sliced pickled jalapeños. A few pickled red onions would have been nice, too…
• Serve over cooked pasta or rice for extra carbs!
• Garnish with sliced avocado for extra fat!

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Here’s How CrossFit Games Athlete Sam Dancer Warms Up BarBend
Nike’s Quest to Beat the Two Hour Marathon Comes Up Short Wired