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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Why People Put Off Learning Self-Defense CrossFit Journal
Do Dogs Know Themselves? Scientific American

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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Yesterday’s Results Board: Saturday Fun Day
Professional Rock Climber Alex Honnold’s Vegetarian Diet Munchies
How to Squat 405 in 12 Weeks Starting Strength

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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Yesterday’s Results Board: Rest Day
Find Your Balance Girls Gone Strong
Age Like a Former Athlete NY Times

Captain Osorio just chillin’ with WWE superstar John Cena. Check out more photos from WWE’s visit to CFSBK here! 

This Week at CFSBK in Review

1. Fan favorite Eat, Pray, Gainz returned this week with Coach Fox’s Yellow Vegetable Curry with Steamed Cod recipe!  

2. CFSBK will host an Own Your Eating Seminar on Monday, September 11th from 6 to 8pm. Registration is just $25! For more info, check out the event page.

3. Items from our latest lost and found clear-out are up on our Flickr account. Claim your stuff before we donate it to CHIPs in a couple of weeks!

4. Are you a freelancer and/or independent professional? See Wednesday’s post for info on the Soloist Collective, an awesome new group created by Emily W.!

5. Tomorrow’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!

6. 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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Yesterday’s Results Board: Snatch | Box Jumps, Run, Wall Balls
24 Hours of Murph CrossFit Journal
The 23 Most Ridiculous Moments in Goop History, Ranked NY Mag

Snatch

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. 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 snatch another day.

Post loads to comments.
Exposure 8 of 8

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For Time:
55 Box Jumps 24/20
550m Run
55 Wall Balls 20/10, 14/9

Aim to move steady and relatively unbroken on the Box Jumps and keep an aggressive pace on the run. Complete the Wall Balls in 1-4 sets.

Post time and Rx to comments.

TBT: Coach Jess moves the bar overhead during CFSBK’s last day at the Brooklyn Lyceum in 2009. Help us celebrate 10 years of making Brooklyn a fitter place at our 10th Anniversary Party on September 30th! 

CFSBK FAQs

As you may have noticed we’ve added a Frequently Asked Questions page accessible under Member Resources on the blog (to the right). Many thanks to Coach Chris Fox for writing this page! To draw your attention to the FAQs and to refamiliarize everyone with some important stuff, we’ll be reposting some of these questions and answers to the blog. First up…

WHAT IS THE DIFFERENCE BETWEEN “FITNESS” AND “PERFORMANCE” PROGRAMMING?

Instead of having “Beginner,” “Intermediate,” and “Advanced” classes held separately, we program every class to accommodate the full range of members from novices to competitive CrossFitters alike. Member feedback on removing obstacles from coming to the gym led us to this approach years ago, and now there’s no longer a schedule barrier (on our end at least) for when you can take a class.

All of our new Foundations graduates begin their CFSBK career by following “Fitness” programming for a recommended period of 6 months (or about two cycles). “Fitness” and “Performance” programming happens within the same class and are usually more similar than different. For example, Performance Back Squat programming might read: “Work up to a max effort set of 3 for the day,” a very high intensity effort that is appropriate for a more experienced athlete. On the same day, Fitness Back Squat programming might read: “3 sets of 5 repetitions performed at a moderate load,” allowing a newer or de-conditioned athlete to get in some volume and practice with the lift at much more approachable loads without coming near failure. Similarly, we may program higher-skill versions of gymnastics movements for “Performance” than we would for “Fitness.” As an example, if “Performance” programming calls for Ring Muscle-Ups, the “Fitness” version might call for Pull-Ups and Dips, and have some further scaling option for those movements as well. Again, both versions of programming happen within the same class, use the same time stamps, and are more similar than different. Not sure which you should do? Ask a coach!

News and Notes

• There are a couple of other changes to the site we want to draw your attention to. Take a look at the social media icons on the right side of the header toolbar. We’ve added direct links to our RSS feed and Flickr pages to make your lives a little easier!
• Today’s 4:30pm CrossFit Teens class is cancelled. Tuesday and Thursday CrossFit Teens classes will be cancelled this week. Class will resume on Tuesday, August 29th!

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Yesterday’s Results Board: Back Squat / Front Squat | KB Swings, HSPUs
Finding Vitality at CrossFit Roots CrossFit Journal
The Uses of Platitudes Current Affairs

Front Squat / Back Squat

Tempo Back Squat (31X1):
2 x 2

Tempo Front Squat (31X1):
1 x 2

Heavier than last week. Use spotters on all Back Squat work sets.

Post loads to comments.
Exposure 8 of 8
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Every 5 Minutes for 4 Rounds:
15 Russian Kettlebell Swings 32/24kg
5 Handstand Push-Ups
10 Russian Kettlebell Swings
2 Handstand Push-Ups

Post work to comments.

CFSBK OG Carlos G. during Saturday’s “Heather” Hero WOD. More photos from the day by Robert C. (like this one!) and Thomas H. can be found here

Join The Soloist Collective!

CrossFit South Brooklyn members are invited to join the Park Slope chapter of the Soloist Collective. The Soloist Collective is born out of the conviction that independent professionals and service providers deserve a community to call their own. This community aims to empower independent professionals who want to master their craft, grow their business and lead life on their own terms. Members get access to a network of independent professionals in the neighborhood and exclusive invitations to meet-ups in the area. Find inspiration in the best practices, stories, and insights from other amazing Soloists like you. To join or RSVP, send an email to CSFBKer Emily W. at emily [at] prefer.com with the subject line “Soloist Collective.”

Tweet the Deets

Here’s WWE’s Seth Rollins rockin’ the skull & crossbones during a pre-SummerSlam interview. Seth and other WWE wrestlers, including John Cena, Bayley, Sheamus, Cesaro, Becky Lynch, Gentleman Jack, and Noam Dar, have trained at CFSBK this week while SummerSlam 2017 goes down at the Barclays Center! 

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!

News and Notes

• Today’s 4:30pm CrossFit Teens class is cancelled. Tuesday and Thursday CrossFit Teens classes will be cancelled this week. Class will resume on Tuesday, August 29th!
• Items from our latest lost and found clear out are up on our Flickr account. Claim your stuff before we donate it to CHIPs in a couple of weeks!
• BarBend, a great health and fitness website that we link to pretty frequently, is looking for story pitches. Interested in writing something? Contact Nick [at] barbend.com with your pitches!

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Yesterday’s Results Board: Bench Press / Split Squat | Double-Unders, Hand-Release Push-Ups, Bar Muscle-Ups
In the Future, Your Body Won’t Be Burried… You’ll Dissolve Wired
How to Make Diet Ice Cream that Actually Tastes Good NY Mag

BENCH PRESS / SPLIT SQUAT SUPERSET*

A1) Tempo (31×1) Bench Press:
3 x 4

Heavier than last week.

A2) Tempo (31×1) Split Squat:
3 x 4e

Set back foot on a 16-20 inch box and load as appropriate with dumbbells or kettlebells held goblet-style. Heavier/better than last week. If last week was tough, then use the same load and try to perform the reps better.

*Warm up and then perform a set of Bench Presses, followed by a set of Split Squats on each leg. Repeat for 3 work sets of each, resting about a minute between movements. Use a 31×1 tempo for both movements. The last few reps of each set should be tough, but the goal is no misses.

Post loads to comments.
Exposure 8 of 8
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AMRAP 8 Minutes:
30 Double-Unders
10 Hand-Release Push-Ups
3/2 Bar Muscle-Ups

Scale 30 Singles or 10 attempts for Dubs. Sub 3/2 Jumping Bar Muscle-Ups or 6/4 Chest-to-Bar Pull-Ups for Bar Muscle-Ups as needed.

Post rounds, reps, and Rx to comments.

Eat, Pray, Gainz: Yellow Vegetable Curry with Steamed Cod

By Chris Fox

This recipe started coming together when Coach Whitney’s curried lentil recipe awakened my long dormant love of all things curry. I’d eaten many curries when I was a vegetarian, and then when I started eating meat again they, like many other vegetarian staples, fell off my plate and were replaced by mostly “meat and _____” dishes. Lately I’ve been working my way back around to my love of vegetables and realize that a “plant based” diet doesn’t have to exclude eggs, fish, and meat. This recipe is similar to one I used to prepare from scratch and serve over rice with a side of lentils and naan. Here I make use of yellow curry paste, a rainbow of fresh vegetables, and serve it with a steamed cod fillet as a great source of lean protein. Without a side of starchy veg or grain, it’s a great meal to enjoy away from exercise. I offer a few hacks and suggestions below to beef up the carbs and lower the fat to make it a great post exercise meal, and also some to keep it 100% vegetarian. Hope you enjoy!

Makes 4 servings, each coming in at about: 350 calories (roughly 35 grams protein, 20 grams fat, and 12 grams of carbs).

Ingredients

• 3 cloves garlic, fine chopped
• 1 TBSP ginger, fine chopped
• 4 TBSP (I used Maesri brand) yellow curry paste
• 2 medium zucchinis, sliced into ½” half moons
• 1 medium carrot, sliced into ¼” half moons
• 1 large red pepper, sliced into bite sized pieces
• 4 cups green cabbage, rough chopped
• ½ cup coconut milk powder, mixed with 2 cups water*
• 2 TBSP oil (coconut, canola, light olive, or ghee)
• 1 TBSP sugar
• 4 cod fillets (about 5-7 oz each)
• Salt and pepper to taste
• Optional – chopped fresh herbs (cilantro, basil, mint) and lime wedges for garnish

*A shaker cup with a wire whisk ball works great for this!

Prep

• Prep the veggies, keeping the garlic and ginger separate.
• In a large pot, heat half of the coconut oil over medium high, and sauté the garlic and ginger for a about a minute, until fragrant.
• Add the curry paste and sauté for a minute.
• Add the rest of the vegetables and stir to coat in the curry paste.
• Add the coconut milk mixture, sugar, salt and pepper and stir thoroughly.
• Cover, reducing heat to medium-low and simmer until vegetables are cooked through (8-10 minutes to maintain a bit of crunch, 12-14 if you like them softer).
• While the curry is simmering, heat the remaining coconut oil over medium-high in a large non-stick pan.
• Pat the fish dry and salt and pepper them to taste.
• Place the fillets in the pan, cover, and cook through, about 5-6 minutes (the fish will steam in it’s own liquid and should be opaque throughout when done).
• Ladle the curry into bowls then place the fish alongside or atop, and garnish as desired.

The curry paste makes this so easy to make, and honestly, you could skip the garlic and ginger and go right to sautéing the paste before adding the vegetables if you wanted. The bulk of the time is spent prepping the veggies. Double or half the recipe for more/fewer servings. If you’re planning to have leftovers to reheat, I recommend cooking the veg al dente so they aren’t mushy the next day.

Hacks

• Boost the carbs: Serve over cooked rice, add 3-4 cubed potatoes with the rest of the veg, or serve with some naan to make a great post workout meal.
• Lower the fat: Use ¼ cup of the coconut milk powder or use a canned light coconut milk.
• All veggie option: Add 2 cups of cooked chickpeas a minute or two before the veg are done cooking to ditch the flesh but keep the protein up.
• Garnish with ¼ cup of low-fat greek style yogurt for a vegetarian protein boost or just to cut through the heat.
• Add the chickpeas and keep the fish for a higher calorie and protein meal.
• Use any veggies you like or have around. Chopped greens, snow peas, green beans, the options are plenty. Be sure to keep cooking time for different veggies and thickness of cuts in mind.
• Use more or less of the curry paste to taste. For a spicier kick, add a few sliced fresh green chiles when you sauté the garlic and ginger.

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Brett Grayson: Breaking Barriers CrossFit Journal
How Exercise Could Help You Learn a New Language NY Times