Be sure to give him copious high-fives before he leaves

Coach Noah is Opening His Own CrossFit Affiliate in Austin, TX 

CFSBK is proud (and a little sad) to announce that Coach Noah will be moving to Austin, Texas in August to open his own CrossFit affiliate (name is still pending HQ approval.)

Noah has been with us since 2010, first as a member, then a part-time coach, and eventually as a full-time coach and vital piece of our fitness community. We’re excited for Noah and the community he will be building in Austin—exporting the “CFSBK way” to a vibrant and growing city. Tell any friends and family in Austin to be on the lookout for his gym!

Noah will continue to coach all his normal classes until he leaves, so make sure to share some laughs and send some good luck vibes his way before he leaves. We’re gonna miss you Noah!

Details about a farewell party will be forthcoming on the blog. There may or may not be a dunk tank involved.

News and Notes

• By popular demand, we’ll be showing Purple Rain at Movie Night. Please join us this Friday at 8pm (after Open Gym) to watch the Princliest of films on our big screen. Bring your own beer and snacks!
• Jaclyn K. is offering a FREE yoga class this Thursday at 9am. Don’t miss out!

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Yesterday’s Whiteboard: Bench Press / Bent-Over Row | Thrusters, C2B Pull-Ups
Don’t Fall into the Last Rep Trap MobilityWOD

Bench Press / Bent-Over Row Superset*

1A) Barbell Bench Press

Fitness
3 x 5 Linear Progression

Start light enough to add weight throughout the cycle. 

Performance
3 x 12

12s again next week, so start light enough to add weight. 

1B) Barbell Bent-Over Row

Fitness
3 x 5 Linear Progression

Start light enough to add weight throughout the cycle.

Performance
3 x 12 Linear Progression

In both cases, keep these light enough to perform strictly and with solid form. Don’t let these turn into an ego exercise. Really think about the movement rather than the weight moved. Keep the following notes in mind:

1) Set up like a Clean and Deadlift the bar up.
2) Hip hinge until bar is at least below the knee (try to be as horizontal as possible).
3) Maintaining a consistent back angle, pull your elbows up and back and aim to hit your stomach (not your chest) with the barbell.
4) Start with a weight that allows all the reps to be done perfect and without momentum. It should feel too light to start.

*Superset means that you perform a set of exercise A (in this case the Bench Press) and then after a short rest, 30 seconds to a minute, you perform a set of exercise B (in this case the Barbell Bent-Over Row). You then rest a short period before returning to exercise A and continue in this fashion until all warm up and work sets are completed.

Post loads to comments.
Exposure 2 of 8

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9 Rounds for Time:
5 Thrusters 135/95
5 Chest-to-Bar Pull-Ups

The Thrusters should be on the medium-heavy side but unbroken. If you have to break them up, they’re too heavy. Full Squat Clean to Thruster is OK for the first rep of each set. Scaling for the Chest-to-Bar Pull-Ups is regular Kipping Pull-Ups or Jumping Chest-to-Bar Pull-Ups as appropriate. Do your best to not get lost in the transitions on this workout, as there are many of them that can cost you many seconds.

Post time and Rx to comments.

Friends don’t let friends row alone

• Did you leave a pair of shoes at the gym some time over the past 6 months? We have an impressive collection of shoes pulled from the lost and found. If any of these belong to you, please claim them soon!
• Jaclyn K. is offering a FREE yoga class this Thursday at 9am. Don’t miss out!

Better Know a Member: Pigeon K.

Welcome back to a fun feature on the CFSBK blog, Better Know a Member! You all love Underneath the Hoodie and Behind the Desk, and now, in a similar vein, we’ll be profiling members from across the CFSBK community. In our previous installment, we introduced you to Meredith R. Today it’s time to meet one of the gym’s resident architects Pigeon K.!

Name (and any nicknames): Serge Khoudessian, more commonly know as Pigeon.

Where were you born and where did you grow up? Born in Beirut, Lebanon. I lived there till I was 24.

How long have you been CrossFitting, and how did you arrive at CFSBK? I started doing CrossFit at CFSBK in the summer of 2013 to get in shape for my wedding. I had to take a whole year off in 2015 due to illness and injury—was close to calling it quits—but CFSBK had a tighter hold on me than I expected.

Ask me about that time I… proposed to my wife after a hard day of skiing in Colorado, falling down, and hitting my head backwards really hard.

Did you have any mentors or heroes growing up? During the Lebanese Civil War, my father used to go out of his way to get my sister, brother, and myself books. There weren’t a lot of open bookstores for an extended period. That makes him my hero.

What’s the first movie you ever loved? Stripes with Bill Murray. It had the perfect ratio of comedy to nudity. I think. I don’t know. I was 10.

You have friends or family coming to visit from out of town. What do you take them to do in NYC? I usually give my friends and family an architectural tour of anywhere in Brooklyn and Manhattan, which almost always ends with a walk on the highline. 

Favorite and least favorite lift: My favorite lift is the Snatch, I love seeing DO and Ro hit a perfect Snatch. I absolutely hate Deadlifts. I stopped doing them.

Any advice for new CFSBKers? PRs are great, but don’t sacrifice form over a PR.

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Safe and Sorry: Terrorism and Mass Surveillance Kurzgesagt
Hook, Line, and Thinker Pacific Standard
5 Steps to Becoming a Better Athlete CrossFit Derive

Clean and Jerk

Fitness
Every 90 seconds for 10 reps (15min):
Clean Deadlift + Mid Hang Power Clean + Front Squat + Power Jerk

Performance
Every 90 seconds for 10 reps (15min):
Mid-Hang Clean and Power Jerk

These should feel light and crisp today. No slow elbows or press outs.

Post loads to comments.
Exposure 1 of 8

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Partner WOD
Partners alternate full rounds to complete 10 total rounds for time (5ea) of:
250/200m Row
10 Box Jumps 24/20
15 Russian Kettlebell Swings 24/16kg

One partner working at a time. GO HARD ON EACH ROUND.

Post time, Rx, and partner to comments. 

Okay, Alex, now give me fierce! Fierce!

REGISTER NOW FOR THE 2016 SUBWAY SERIES!

Another year has gone by, and it’s time once again for an NYC affiliate throwdown: the sixth 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!

Event Schedule
Sunday, August 7th: CrossFit Virtuosity
Sunday, August 14th: CrossFit Gantry
Sunday, August 21st: CFSBK
Sunday, August 28th: CrossFit Queens

Scoring
Scoring will work “Open-style”: top 3 male and top 3 female athletes from each affiliate will score based on their place finish in each event. Athletes may score in any event regardless of attendance at other events. 

The ultimate series winner will be the affiliate with the least points after all 4 events have been completed. In the event of a tie, a 5th tie-breaking event will be held. 

As last year, an Rx division and Scaled division trophy will be awarded. 

Registration
All athletes MUST register for each individual event in advance via the Subway Series website in order to participate. Each event will be capped at 100 total participants, so we strongly advise you to register ASAP. These events sell out quickly. 

REGISTER HERE!

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Yesterday’s Whiteboard: Back Squat | NFT Work

Back Squat

Fitness
3 x 5 Linear Progression

Start light enough to add weigh throughout the cycle

Performance
3 x 8

8s again next week. Leave room to go up.

Post loads to comments.
Exposure 1 of 8
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5 Rounds or 18 Minutes:
8ea Goblet Dumbbell Lateral Step-Ups
15 Hollow Rocks
10 Burpees (as fast as possible)

Choose movement proficiency over load on the step-ups. Scale the Hollow Rocks to tucked or :30 holds as appropriate. Really sprint the Burpees and go as fast as possible. I recommend picking a partner (or two or three) to race against on these. Be sure to fully hit the deck and come to full extension on the jump.

Post time and Rx to comments.

Come out today and help us celebrate Coaches MeLo and KHarpz’s feats of intellectual strength! | Photo by Thomas H.

Graduation WOD and BBQ for Coaches MeLo and KHarpz!

CrossFit Kids racing toward the weekend

This Week at CFSBK in Review

What happened this week? Good question!

1. Coach Melo and Coach Katie’s graduation WOD/party is tomorrow at 2pm. Come one and all to help them celebrate their doctorhood!

2. What lift are we doing on Wednesdays now? How will we approach the Olympic lifts this cycle? All of the answers are in our new training cycle template.

3. Coach David let us in on some ancient secrets regarding ankle mobilization. Well, they’re not ancient, but they’re useful. They’re also not secrets anymore.

4. Rytas S. left us and had some nice things to say. Bon voyage, Rytas!

5. Have you thought about trying out 9am yoga with Jaclyn K.? Now’s your chance! She’s offering a free class on Thursday, June 23rd.

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Yesterday’s Whiteboard: Snatch | Push Press, Pull-Ups, Run
The Greek Hero at the Gym Wall Street Journal
Sara Sigmundsdottir Does “Grace” at 200lbs BarBend

Snatch

Performance
Every minute on the minute x 15:
Snatch Deadlift + Mid-Hang Snatch

Start light and work up to a medium-heavy load on the complex for the day. Goal is no misses and fast reps.

Fitness
Every minute on the minute x 15:
Snatch Deadlift + Mid-Hang Power Snatch + Overhead Squat

Start light and work up to a medium heavy load on the complex for the day. Goal is no misses and fast reps.

Post loads to comments.

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For Time:
20 Push Presses 95/65
20 Pull-Ups
270m Run
10 Push Press 95/65
10 Pull-Ups
270m Run
20 Push Presses 95/65
20 Pull-Ups
270m Run

The Push Press load should be light today and unbroken on the fast end. Scale for Pull-Ups is Jumping Pull-Ups or Banded Kipping Pull-Ups as they should also be completed quickly. The Push Press and Jerk rack positions are the same. Read this article.

Post time and Rx to comments.

Coach MeLo braces for a Squat. Come out to the gym this Saturday at 2pm to help her and Coach Katie celebrate their graduations!

FitAID and PartyAID at CFSBK

You may have noticed that we’ve added a small fridge to the front desk area with a couple of new LifeAID products for purchase. What is this stuff?

FitAID is NOT an energy drink! FitAID is a sensible pre- or post-workout option to aid in performance and/or recovery. It contains a small amount of caffeine (45mgs, much less than a typical cup of coffee, which can range from 90-330 mgs) from green tea extract plus BCAAs and B-vitamins to help your body recover. It also contains a small amount if carbs (11 grams) to help fuel your efforts in the gym or to begin to replenish glycogen stores post-workout 

What about PartyAID? PartyAID contains key electrolytes (and here) to keep your body hydrated, vitamins A,B,C,D and E to keep your body at optimal performance. It also has Milk Thistle to give your liver a little extra needed support. Whether you are experiencing a long night out and need to function the next day, or are just looking for a natural mood enhancer, PartyAID before and after you party can help you recover.

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Overhead Squat Technique WODprep

Front Squat

Fitness
3 x 5 Linear Progression

Start light enough to add weigh throughout the cycle.

Performance
3 x 8

We’ll do sets of 8 again next week, so leave room to go up.

Post loads to comments.
Exposure 1 of 8
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For Time:
20 Deadlifts 225/155
50 Double-Unders
15 Deadlifts 225/155
75 Double-Unders
10 Deadifts 225/155
100 Double-Unders
5 Deadlifts 225/155

The Deadlift weight should be medium heavy for you and unbroken on the fast end. Scale so that they can be completed in at most 2-3 sets. The sub for Double-Unders  is 20-30-40 attempts or 3x singles.

Post time and Rx to comments.

As anyone who’s ever attempted a Squat will tell you, ankle mobility is important! Read on to add a new stretch to your repertoire! | All photos by Thomas H.

Ankle Mobilization with a Band and Kettlebell

By David Osorio

Here’s a great little ankle mobilization you can set up with a band and kettlebell that is highly efficient and ergonomic. Set up a green jump stretch band low on the upright of a rack, and loop the other end around the joint line on the front of your ankle.

That means the “corner” where your foot and ankle meet, not on the front of your tibia (shin bone). Once you’ve got the band where you want it, crawl out so that the angle of the band is a continuation of your foot line. That means your toes, your heel, and the band should all form a straight line when viewed from above.

Grab your kettlebell and place it on your knee to introduce a little more compression into the system. The compression causes the ankle joint to close in the direction you want it to.

Finally, you can hook your back foot over the band so that it creates a slight downward vector in the band, which will help optimize the joint distraction.

Jason M. Deadlifts three hundred and eig… no, wait, four hundred and… Look, it’s a whole lot of weight

• Writer, poet, and CFSBKer Jynne D. just published an article in the New York Times! Congrats, Jynne! Read “In Defense of the Three-Week Vacation” and be sure to tell her how proud we are the next time you see her! 

Upcoming Training Cycle Template

Training Cycle Dates: M 6/13 – S 8/7
Crush Week: M 8/8 – Su 8/14
Transition Week: Will be the first week of the following cycle, starting August 15th.

We’ll continue programming barbell lifts on consistent days of the week, flipping the days for the Squats and Olympic lifts from the previous cycle. The programming of the Olympic lifts will have an emphasis on hang variations and pulls. Monday will be a 2-Lift day in which the Bench Press and Barbell Bent-Over Row are super-setted (performed back to back).

Monday – Bench Press + Bent Row + Metcon
Tuesday – Rest Day
Wednesday – Front Squat + Metcon
Thursday – Snatch + Metcon
Friday – Rest Day
Saturday – Back Squat + Metcon
Sunday – Clean and Jerk + Metcon

Bench Press Cycle

Fitness
3×5 Linear Progression

Start light enough to add weight throughout the cycle.

Performance
Weeks 1-2: 3 x 12
Weeks 3-4: 3 x 10
Weeks 5-6: 3 x 8
Weeks 7-8: 3 x 6

Barbell Bent-Over Row Cycle

Fitness
3 x 8 Linear Progression

Start light and perform the reps with perfect strict form.

Performance
Weeks 1-2: 3 x 12
Weeks 3-4: 3 x 10
Weeks 5-6: 3 x 8
Weeks 7-8: 3 x 6

Front and Back Squat Cycles

Fitness
3 x 5 Linear Progression

Start light enough to add weight throughout the cycle.

Performance
Weeks 1-2: 3 x 8
Weeks 3-4: 3 x 6
Weeks 5-6: 3 x 4
Weeks 7-8: 3 x 2

Use the previous cycle’s numbers to inform a smart starting place for the 3 x 8s.

Snatch and Clean and Jerk Cycles

The Snatch and Clean and Jerk exposures will be varied, with an emphasis on maintaining tension in proper positions.

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Yesterday’s Whiteboard: Bench Press / Bent-Over Row | Wall Balls, Burpees
What Separates a Games Athletes from a Regional Athlete? CrossFit
Steph Curry Literally Sees the World Differently Than You Do NY Mag

Bench Press / Bent-Over Row Superset*

1A) Barbell Bench Press

Fitness
3 x 5 Linear Progression

Start light enough to add weight throughout the cycle. 

Performance
3 x 12

12s again next week, so start light enough to add weight. 

1B) Barbell Bent-Over Row

Fitness
3 x 5 Linear Progression

Start light enough to add weight throughout the cycle.

Performance
3 x 12 Linear Progression

In both cases, keep these light enough to perform strictly and with solid form. Don’t let these turn into an ego exercise. Really think about the movement rather than the weight moved.

*Superset means that you perform a set of exercise A (in this case the Bench Press) and then after a short rest, 30 seconds to a minute, you perform a set of exercise B (in this case the Barbell Bent-Over Row). You then rest a short period before returning to exercise A and continue in this fashion until all warm up and work sets are completed.

Post loads to comments.

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AMRAP 10 Minutes:
Wall Balls 20/10  14/9
20 Burpees

Post time and Rx to comments.

Leah M. and Mark C. crushing it. What was your favorite Crush Week workout? Which was the hardest?

Graduation WOD and BBQ for Coaches MeLo and KHarpz!

Training Cycle Template

Training Cycle Dates: M 6/13 – S 8/7
Crush Week: M 8/8 – Su 8/14
Transition Week: Will be the first week of the following cycle, starting August 15th.

We’ll continue programming barbell lifts on consistent days of the week, flipping the days for the Squats and Olympic lifts from the previous cycle. The programming of the Olympic lifts will have an emphasis on hang variations and pulls. Monday will be a 2-Lift day in which the Bench Press and Barbell Bent-Over Row are super-setted (performed back to back).

Monday – Bench Press + Bent Row + Metcon
Tuesday – Rest Day
Wednesday – Front Squat + Metcon
Thursday – Snatch + Metcon
Friday – Rest Day
Saturday – Back Squat + Metcon
Sunday – Clean and Jerk + Metcon

Bench Press Cycle

Fitness
3×5 Linear Progression

Start light enough to add weight throughout the cycle.

Performance
Weeks 1-2: 3 x 12
Weeks 3-4: 3 x 10
Weeks 5-6: 3 x 8
Weeks 7-8: 3 x 6

Barbell Bent-Over Row Cycle

Fitness
3 x 8 Linear Progression

Start light and perform the reps with perfect strict form.

Performance
Weeks 1-2: 3 x 12
Weeks 3-4: 3 x 10
Weeks 5-6: 3 x 8
Weeks 7-8: 3 x 6

Front and Back Squat Cycles

Fitness
3 x 5 Linear Progression

Start light enough to add weight throughout the cycle.

Performance
Weeks 1-2: 3 x 8
Weeks 3-4: 3 x 6
Weeks 5-6: 3 x 4
Weeks 7-8: 3 x 2

Use the previous cycle’s numbers to inform a smart starting place for the 3 x 8s.

Snatch and Clean and Jerk Cycles

The Snatch and Clean and Jerk exposures will be varied, with an emphasis on maintaining tension in proper positions.

Standardized Warm Ups

Option A)
4-6 rounds of the Burgener Warm Up with an empty barbell or a PVC:
Hang 
Hang Pull
Hang High Pull
Hang Muscle Snatch
Hang Snatch
Snatch (from mid shin)

Option B)
8 minutes:
Gymnastics skill work of choice: Pull-Ups, Toes-to-Bars, Muscle-Ups, or Inversions.

Option C)
3 RNFT:
4-12 Strict Pull-Ups or Ring Rows
8-12 Push-Ups or Dumbbell Push Press
16 Alternating (8ea) Lunges or Squats

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