Hang Clean

3-2-1-1-1-1-1

Work up to a max for the day.

Post loads to comments.

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AMRAP 10 Minutes:
25 Wall Balls 20/10, 14/9
50 Double-Unders

If you don’t quite have Double-Unders, sub 1/2 attempts + makes.

Post rounds, reps, and Rx to comments.

Coaches Jess and David doing Open Workout 16.3. That’s Jess’s first Bar Muscle-Up at around 4:50! Read on for David’s report on the workout

Reflections on My 16.3

By David Osorio

Score: 86 reps
Tie Break: 6:18

I was probably least looking forward to this workout relative to the other two that have been released so far. While I knew that the Bar Muscle-Ups wouldn’t be a problem, I’m not great with light-weight, high-rep workouts because I tend to burn out really quickly. I also had a less concrete strategy going into this one, whereas with 16.1 and 16.2, I had a very clear idea of what I needed to do to get the score I wanted.

My loose plan for 16.3 was to start unbroken at a steady clip and then just react to whatever happened over ther course of the workout. I knew I had to do all the Muscle-Ups unbroken regardless of how far I got, because it would help me out when I had to start breaking up the Snatches. For the Snatches, my plan was to do 6-4 when I needed to start breaking them so the second set wouldn’t feel so bad.

Overall, I’m satisfied with how I did. Looking back over the video, if this came up again, I would really have to speed up my transitions between movements. I was way too casual about getting to either bar. I also would have attempted to make the last 3 minutes more uncomfortable that I allowed them to get. If you’ve got the Muscle-Ups, this workout should feel like a lightweight “Fran” towards the end. I didn’t mentally prep enough for going into that pain cave, which I think was the difference between my score and breaking 7 rounds.

Thanks to everyone who stuck around to cheer on Charlie, Jess, and myself. Thanks to KHarpz for being my judge and Bryan B. whose voice (the one you hear in the background) helped keep me on task when I wanted to rest. No thanks to the barbell for slipping out of my hands in that last round!

New and Notes

• The final LFPB Q&A Info Session —”The LFPB Is Ending. What Now?” —is this Friday, March 18th at 6:00pm. We’ll discuss strategies you can use to maintain the progress you’ve made and solidify the healthy habits you’ve established.
• Coach Whit and Brett F. took on 16.3 in Montana and Kate R. was on the scene to take some photos. Check them out here!
• Be sure to submit your individual scores to the CrossFit Open website by 8pm tonight. Team Captains: please submit your team score to the intramural spreadsheet by 12pm on Wednesday. Due to some weirdness with the Open leaderboard, we’ve extended that deadline a bit.
• Mario A. spotted this CFSBK sticker at Grand Targhee Mountain in Wyoming. Super cool!

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Yesterday’s Whiteboard: Bench Press | Run, Dumbbell Push Press 
16.3 Recovery and 16.4 Prep The Knot Out
The Bible – Jack Handey YouTube

Bench Press

3-3-3-3-3
Work up to a heavy triple Bench Press. No failing.

Post loads to comments.

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2 Rounds for Time:
800m Run
25 Dumbbell Push Press, Left
25 Dumbbell Push Press, Right

800m = 1 lap around the block + to 4th Ave. and back. Choose a heavy weight for the dumbbell that you have to break up the reps into 2-4 sets.

Henry P. fighting for it at the most recent Starting Strenth Program Total. There are still a few spots in the A cycle that begins tomorrow. Hurry up and get on it before it sells out!

• Be sure to submit your individual scores to the CrossFit Open website by 8pm tomorrow night. Team Captains: please submit your team score to the intramural spreadsheet by 12pm on Wednesday. Due to some weirdness with the Open leaderboard, we’ve extended that deadline to Wednesday.

Register Now For Starting Strength Program (formerly known as Strength Cycle)

We all want to get stronger. That’s because we implicitly understand that building strength is the foundation for increasing overall physical capacity. It has been proven again and again that lifting heavy primes our bodies to be more effective and efficient at metabolic conditioning workouts. Strength is the only mode of training that supports everything else we do in the gym and in life. Plus: it’s pretty badass. 

Upcoming Program Times and Dates:

A cycle: Novice, 7pm Mon/Wed and 6pm Fri | Monday March 14th – Friday May 6th
All other cycles are sold out

Each cycle will culminate in a CrossFit Total on Sunday, May 8th.

Class Sizes: Space is limited to 4-8 participants
Class Length: 90 minutes 

Cost: 3x Per Week Cycles:
$300 paid upon registration and then another $300 at the halfway point
Cost: 2xW Cycles:
$200 paid upon registration and then another $200 at the halfway point 

Group Class/Open Gym/Active Recovery/Yoga/Pilates Add-On Option!
This add-on membership allows our 2x/week Starting Strength Program to attend two additional classes per week, outside of the regularly scheduled strength cycle classes. This includes group classes, open gym, and Active Recovery/Yoga/Pilates. 

Price is $100 per four weeks, first bill due at sign-up and second bill ($100) charged automatically to the card on-file four weeks later. Register here!

Questions? Contact Coach Jeremy directly at Jeremy [at] CrossFitSouthBrooklyn.com.

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How to Bench Press with Mark Rippetoe Art of Manliness
Awkward Metal Band Photos

Open Workout 16.3

Complete as many rounds and reps as possible in 7 minutes of:
10 Power Snatches
3 Bar Muscle-Ups

(Here’s a great video from CrossFit HQ on the Bar Muscle-Up: The Bar Muscle-Up with Boz)

This workout begins with the barbell on the floor and the athlete standing tall. At the call of “3, 2, 1 … go,” the athlete will perform 10 Power Snatches, then move to the Pull-Up bar to perform Muscle-Ups. After 3 reps, the athlete will move back to the barbell and begin their next round.

Your score will be the total number of repetitions completed within the 7-minute time cap.

The scoring for this workout includes a tiebreak. At the end of each round, time should be marked. When you submit your final result, your score will be the number of reps completed. There will be another field in which you will enter the elapsed time at which you completed your last full round. In the case where 2 athletes have the same score (total number of reps), the athlete with the lower tiebreak time will be ranked higher.

Note: All tiebreak times must be reported in elapsed time, not in time remaining. If you are using a countdown timer, you must convert to elapsed time before reporting your score. For this reason, it is recommended you set your clock to count up.

Post rounds, reps, and Rx to comments.

Coach Noah’s CrossFit Teens class getting their WOD on last week. Read on for more info on this great program!

• Schedule Change: Coach Whitney‘s 10am Yoga for Athletes class is cancelled today.

Have You Heard About Our CrossFit Teens Program Yet?!

Have a teenager who is looking to gain a competitive advantage in their sport, improve their fitness, learn new skills, and have fun in a supportive, social environment? CrossFit Teens is a strength and conditioning program that is specifically designed for teenagers and helps them develop a lifelong love of fitness. In a group setting, teens participate in fun and engaging workouts that deliver measurable results and prepare them to be well- rounded athletes. The workouts consist of constantly varied, functional movements that deliver a fitness that is broad, inclusive and general and scalable for any participant at any level. 

Classes will begin with a warm-up and icebreaker-style question. Each class will include skill practice and a strength development aspect, specifically designed to be accessible and appropriate to teenaged athletes. Classes will finish with a WOD, or Workout of the Day, designed to test work capacity, endurance, skill, and strength in a fun, competitive, but inclusive environment. As the school year starts, post-class homework time will be included to take advantage of the increased mental capacity brought about by movement and physical exertion.

Schedule:
Tuesdays: 4:30p – 5:30p
Thursdays: 4:30 – 5:30p

Pricing:
Single Class Drop-in: $35
10 pack: $300 ($30/class)

Sign up here!

Questions? Email Coach Noah at Noah [at] CrossFitSouthBrooklyn.com for more information!

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Yesterday’s Whiteboard: Rest Day
Why Are We Still Listening To Music in Two Dimensions? Vice

One last Iron Maidens photo: Coach Jeremy sending Charlie in to crush a Deadlift. More photos can be found here, here, and here

This Week at CFSBK in Review

1. Iron Maidens Raw Open competitors raised over $29,000 to send 12 women from Grace Outreach to college. Congrats again to Coach Margie and Events Coordinator Danae M. for putting on a spectacular event. 

2. Janet U. produced an awesome video about Iron Maidens for Salon, which has been reposted around the web a number of times. Watch it! You won’t be disappointed.

3. In our most recent installment of “Better Know a Member,” we profiled illustrator and dedicated CrossFitter Maya O.

4. We also chronicled recent accomplishments by CFSBK members. Have something you want to share with the rest of the community? We want to hear about your promotions, events, art, personal victories, discoveries, media campaigns, and small government coup d’états, or you can just share interesting links. We also always love hearing about any CrossFit/athletic-related goals and accomplishments. Send awesomeness to Josh [at] CrossFitSouthBrooklyn [dot] com.

5. Things are HEAT. ING. UP. in the CFSBK Open Intramural Team Competition. Here are the standings heading into 16.3.

6. In a new Etiquette Tip of the Week, we implored you to wash yer dang cups. We’re counting on you, gang. Don’t make us exile you to Broville.

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Yesterday’s Whiteboard: Clean | Run, Front Squats, Muscle-Ups (or Push-Ups)
Mastering the Bar Muscle-Up YouTube

Clean

Work up to a clean that’s a bit heavier than the weight you’ll use for the metcon.

Post loads to comments.

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Performance
3 Rounds For Time:
400m Run
7 Front Squats 185/125
7 Muscle Ups

Cleans come off the floor, and the first Front Squat can be a full Clean. The Front Squats should be heavyish but unbroken. If you can do a a few deep ring dips and are stable on top of the rings but don’t yet have ring Muscle-Ups, substitute Jumping Muscle-Ups. Be sure to catch the transition at the bottom of the dip.

Fitness
3 Round For Time:
400m Run
10 Front Squats 135/95
20 Push-Ups

Same as above: No rack—first Front Squat can be a full Clean. The Front Squats should be heavyish for 10 but unbroken is the goal.

Throwback Thursday: Jacinto B. and Allan E. at CFSBK’s very first Fight Gone Bad

• Schedule Changes: Today’s 9am Yoga and 7:30pm Active Recovery classes are cancelled. 
• Open Workout 16.3 will be announced tonight at 8pm EST. Go here to watch the live annoucement!  

Etiquette Tip of the Week: Wash Yer Dang Cups!

Art by Jen Murray

Rub-a-dub-dub one cup in a tub, and nobody’s gonna wash it but you! We love you guys, but you’re kinda messy sometimes. Here’s a refresher on drink and sink etiquette:

• Feel free to use any of the cups in either of the racks at 597! But once you’ve finished you drink or finished class, please wash it with soap and water and return it to the drying rack so somebody else can use it. Same goes for dishes and utensils.
• You can keep your cup on the counter until you’re done with it. Please don’t bring open containers onto the gym floor.
• You can, of course, also leave your own water bottles and shaker cups on the counter, but don’t forget to take them home after class! Protein shakes get smelly real fast, and the neighbors (especially that busybody Martha) are starting to wonder about our large collection of water bottles.
• Nespresso pods and K-Cups are available at the front desk for $1.

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Yesterday’s Whiteboard: Burpees, Deadlifts | Thrusters, Row
Here’s the Thing About Cardio… Weightlifting and Conditioning Catalyst Athletics
A Civil War Love Story The Hairpin

Burpees + Deadlift

Every 4 Minutes for 5 total sets:
8 Burpees + 8 Deadlifts

Perform the Burpees as fast as you can and work up to a max set of 8 Touch-and-Go Deadlifts. Maintain a neutral spine. The idea is to get a sense of how much weight you can handle for reps under duress. Aim to start at about 50% and go up from there as appropriate.

Post loads to comments.
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15-12-9 For Time:
Thrusters 95/65
Calories on the Erg

Try to go unbroken on the Thrusters and get right to your first stroke on the Erg each round. This should be fast and a bit painful.

Post time and Rx to comments.

Video of the Week: Check out Coach David doing Open Workout 16.2!

• Schedule Changes: Tomorrow’s 7:30pm Active Recovery class and Saturday’s 10am Yoga for Athletes class are cancelled. Jaclyn K.‘s Thursday morning Yoga classes are cancelled for all of March.
• CFSBKer Janet U. produced an awesome video about Iron Maidens for Salon. Watch it! You won’t be disappointed.

CFSBK Open Intramural Team Rankings: Week 2

There was high drama heading into Open Workout 16.2. Would Blue Steel team captain Andrew Shay‘s trash talking get his team in trouble? Would he follow through on his threat to lure other teams into the shoe closet and beat them with Thera Canes and PVCs? The answer turned out to be no to both, as Blue Steel turned in a stronger performance this week and no shoe-closet beatings had occured at the time this column was filed.

But the real winners this week were The Little Lebowski Urban Achievers (Mr. Lebowski’s children, so to speak), who edged out last week’s winners Your Pace or Mine? for this week’s top spot with a score of 21 points. Heading into the midpoint of the competition, Your Pace or Mine? is holding onto first place by just 1 point.

Current Ranking – Team – Overall Average (Week 2 Points)

1. Your Pace or Mine?: 22 (22)

2. The Little Lebowski Urban Achievers: 23 (21)

3. All Castro Oiled Up: 28 (27)

4. Sore Winners: 30 (31)

5. Blue Steel: 28 (32)

6. It’s My Open and I’ll WOD If I Want To: 40 (49)

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Yesterday’s Whiteboard: Rest Day
Are Detox Diets Good For You? Precision Nutrition
The Vast Bay Leaf Conspiracy The Awl

Stella Z. after PRing her final Deadlift of Iron Maidens at 300lbs. Photo sets from Asta F. and Thomas H. are now up on Flickr. And here are the results in case you missed them! | Photo by Thomas H.

• Team Captains: Don’t forget to submit your Open Intramural Competition team score to the spreadsheet by 12pm today.

Recent Accomplishments By CFSBK Members

We love the crew of brainiacs and all-round talented people who help make the gym a special place. Here are just a few recent news items about CFSBKers:

• Resident gymnast Coach Ken took 2nd place in the Masters Division at the annual Feats of Strength bouldering competition. Way to go, Ken!
• Former CFSBK blog Managing Editor Kate Reece has been writing for Reebok.com lately. When we last checked in with her, she had published a piece entitled On Honoring the Body with Constance Tillett.  Here are her newer posts on Training in the Winter (featuring Captain Osorio) and What Makes Being a Dancer So Tough. 
• One of our resident philosophers, Samir Chopra, recently published reviews in the Los Angeles Review of Books and Jacobin.
• We’d be remiss not to recognize all of our lifters who placed in the top 3 of their weight classes at Iron Maidens: Nicole A., Coach KHarpz, Kayleigh R., Serene K., Stella Z., Morit S., and Charlie N., who not only placed 1st in her class but also ended the day tied for the top Wilks Score of the competition!

Got something of note going on in your life? Let us know! We want to hear about your promotions, events, art, personal victories, discoveries, media campaigns, and small government coup d’états, or you can just share interesting links. We also always love hearing about any CrossFit/athletic-related goals and accomplishments. Send awesomeness to Josh [at] CrossFitSouthBrooklyn [dot] com.

Open Leaderboards

Wondering how you stacked up against your fellow CFSBKers in 16.2? Well, here are a whole bunch of leaderboards:

• Overall Leaderboard
• Men’s Leaderboard
• Women’s Leaderboard
• Men’s Masters Leaderboard (40-44)
• Women’s Masters Leaderboard (40-44)
• Men’s Masters Leaderboard (45+)
• Women’s Masters Leaderboard (45+)

(NOTE: There are technically a few divisions between 45 and 60; however, in the latter two, we only had a couple of competitors in each division. We combined everyone 45+ to make it easier to view.)

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Yesterday’s Whiteboard: Rack Jerk | Kettlebell Swings, Box Jumps
This Is Why You’re Terrible With Names NYMag
The Whole Field of Psychology Research on Willpower May Be Bunk Slate
Bar Muscle-Up Progression WODprep

Rack Jerk

5-5-3-3-1-1-1

Work up to a max single for the day. Press-outs are missed lifts.

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5 Rounds for Time:
30 OH Kettlebell Swings 53/35
20 Box Jumps 24/20

Post time and Rx to comments.

Coach Jeremy delivers a fist bump after one of Serene K.’s successful Squat attempts. Big congrats to Serene on winning her weight class! | Photo by Thomas H.

• Be sure to submit your individual scores to the CrossFit Open website by 8pm tonight. Team Captains: please submit your team score to the intramural spreadsheet by 12pm on Tuesday.
• Schedule Change: This Thursday’s 7:30pm Active Recovery class and this Saturday’s 10pm Yoga for Athletes class are cancelled.

Better Know a Member: Maya Ommi

Welcome back to a newish feature on the CFSBK blog, Better Know a Member! (The name is a play on an old Stephen Colbert segment, Better Know a District.) 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 inaugural installment, we introduced you to Monique L. Today it’s time to meet Maya O.! 

Name: Maya Ommi

Where were you born and where did you grow up? Born in Tehran, Iran. 

How long have you been CrossFitting, and how did you arrive at CFSBK? I found CFSBK online, before moving to the U.S. from Australia. And I really liked the photos of the gym’s atmosphere and energy. So I chose to train at CFSBK.

What are you up to when you’re not at 597 Degraw Street? I’m an illustrator. I love anything creative and visual. Mostly when I’m not training I’m drawing, writing, reading, seeing art, and going to the theater or to a concert.

What’s the first movie you ever loved? It’s a classic French movie called “La Grande Vadrouille,” a movie that makes me laugh every time I watch it.

You have friends or family coming to visit from out of town. What  do you take them to do in NYC? I love nature and parks. So, I would take them to Prospect Park or Central Park.

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Yesterday’s Whiteboard: Open Workout 16.2
The Gilded Age’s Only Female Tycoon Lived in Brooklyn to Avoid Paying Taxes Atlas Obscura
Kara Webb Does 16.2 in 15:07 Again Faster

Open Workout 16.2

Within 4 Minutes:
25 Toes-to-Bars
50 Double-Unders
15 Squat Cleans 135/85

Within 8 Minutes:
25 Toes-to-Bars
50 Double-Unders
13 Squat Cleans 185/115

Within 12 Minutes:
25 Toes-to-Bars
50 Double-Unders
11 Squat Cleans 225/145

Within 16 Minutes:
25 Toes-to-Bars
50 Double-Unders
9 Squat Cleans 275/175

Within 20 Minutes:
25 Toes-to-Bars
50 Double-Unders
7 Squat Cleans 315/205

If you complete the 7 Cleans at the final weight, your score is your time at the completion of the last rep. Otherwise your score is your reps completed within the time cap that you run in to.

Note: For folks not doing the Open, we will offer a scaled version of 16.2.

Post time or reps and Rx to comments.

CFSBK OG Bethany E. making her final Squat attempt during yesterday’s AM Session of Iron Maidens

• Schedule Change: We are offering extended Open Gym hours today from 4 to 8pm. Come get your 16.2 on!

The Iron Maidens Raw Open: Thank You and Results

Thanks to all who competed, donated, and came out to cheer yesterday. The 2016 Iron Maidens Raw Open was an enormous success, thanks in no small part to our wonderful, supportive community. Congrats to Margie and Danae on organizing a first-class event, and many thanks to our volunteers, judges, and front desk staff for keeping everything running smoothly.

Iron Maidens competitors raised $29,209 to fund the Stay Strong Scholarship, which will send 12 women from Grace Outreach to college for one year. This far surpasses our original fundraising goal of $20,000.

Iron Maidens would like to thank our generous sponsors: Cafe Grumpy; lululemon; Left Bank restaurant; Sara June Salon; Twig Terrarium; Liddabit Sweets; Pure Pharma; Threes Brewing; Fleishers; Grand Army Bar; Ample Hills Creamery; Sheep Station; Exit 9, and SlantShack Jerky.

We’ve listed the top three lifters in each weight class below. You can find the full results here.

Lifter/Raw Total:

123lbs
1. Nicole Ashley: 572.50
2. Robin Figelman: 525.50
3. Mandy Moreno: 547.50

132lbs
1. Katie Harper: 635.00
2. Judith Mirbach: 620.00
3. Beth Zehe: 615.00

148lbs
1. Charlie Nagle: 772.50
2. Kayleigh Rose: 710.00
3. Tracy Dougherty: 670.00

165lbs
1. Serene Khader: 820.00
2. Stella Zawistowski: 677.50
3. Doreen Rigoglioso: 572.50

165+
1. Sherine Marcelle: 845.00
2. Morit Sommers: 840.00
3. Tracy McIntosh: 805.00

Wilks Score
1. Sherine Marcelle: 362.13
1. Charlie Nagel: 362.13
2. Serene Khader: 355.43

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16.2 Strategy and Tips Outlaw Way
Double-Under Issues? WODprep

3 Partner Chipper:
1/3 Mile Run
40 Dumbbell Power Snatches
40 Wall Ball Shots 20lb,10’/14lb,9′
40 Burpee Box Jumps
1/3 Mile Run

At the call of “3-2-1 Go” the first athlete will start off on the run, when they return they may move onto the Dumbbell Snatches and continue to move through the workout. The second athlete can begin the workout once the first athlete returns from the run. They will not be able to advance to the next station until the athlete who started before has completed all the reps in following station. The workout continues in this fashion with the third athlete and is finished when everyone has completed all the stations.

Post time and Rx to comments.

Cool down:
Check out the awesomeness that is the Iron Maidens Raw Open!!

*Today’s workout was modified from yesterday’s rest day post.

The Iron Maidens Raw Open

The Iron Maidens Raw Open, one of our most anticipated events of the year, is finally here! We’ll be hosting our second-annual women-only powerlifting meet at the gym today from 9am to 7pm. This meet will be running out of 597, and the platforms in 608 will be used as a warm-up area for the competitors. Here’s the event schedule:

9:00am – AM Session begins
2:15pm – Awards ceremony for AM Session
2:30pm  – PM Session begins
7:00pm – Awards ceremony for PM Session

We will still be running group classes in the remaining space at 608; however, today’s Yoga for Athletes, Active Recovery, and Open Gym (2-4pm) classes are cancelled. Please check into group class and store all of your personal belongings at 608.

For folks doing the Open, 16.2 is programmed for Sunday’s classes. We will also be offering extended Open Gym hours tomorrow from 4 to 8pm!

As you probably know, Iron Maidens competitors have been raising money to fund the Iron Maidens Stay Strong Scholarship, which will help to send 10 women from Grace Outreach to college. As of today, we’ve raised $26,241, surpassing our original $20,000 fundraising goal. We’re not finished! The more money we raise, the more women we can help. Every additional $3500 helps 1 woman pay her college tuition for 1 year. If you haven’t donated yet please consider giving just $5 to support women staying strong through college. And help us continue spreading the word about this campaign! Go here to donate to a lifter’s campaign.

There will be food and drink, so come hungry! Cafe Grumpy will set up an espresso bar, Liddabit Sweets will have a table, and Kimchi Taco Truck will be selling delicious food outside. The after-party will go down around the corner at Threes Brewing.

Finally, Iron Maidens would like to thank our generous sponsors: Cafe Grumpy; lululemon; Left Bank restaurant; Sara June Salon; Twig Terrarium; Liddabit Sweets; Pure Pharma; Threes Brewing; Fleishers; Grand Army Bar; Ample Hills Creamery; Sheep Station; Exit 9, and SlantShack Jerky.

We can’t wait to see everyone there!
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The Animals That Sniff Out Tuberculosis, Cancer, and Landmines Pacific Standard
Nicole Carroll’s Tips for Open Workout 16.2 YouTube