Fitness: Deadlift 3 x 3 Linear Progression
Should be able to add 5-10 pounds to last week’s number. 

Performance: Power Snatch 80% x 2 x 5
Based off this week’s heaviest single.

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Partner WOD: AMRAP 20 min
20 Kettlebell Swings
15 Toes to Bar or 30 Sit Ups
10 Burpees

Little Billy stares at all the strong people doing strong things

• Come actively recover with Coach Fox at 11am and ask him all about how Mayhem in the Meadowlands went!
• Happy birthday, John Mc-D!
• Belated congrats to Megan D. who ran the Henry Hope 5K last Sunday! She didn’t PR her time, but she still finished 1st in her division and 4th overall with a time of 21:20 (6:53 pace). Amazing!

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Want to Be More Creative? Take a Walk New York Times
Interactive Body BBC
The World Beyond the World The Atlantic
22 Facts About Sleep That Will Surprise You Cleveland Clinic

Fitness: Clean Segment Deadlift + Clean + Jerk
If you have a hard time organizing the pull off the floor then perform the clean from the mid-hang, after the clean segment deadlift. 

Performance: Clean and Jerk 1-1-1 then, 85% x 1 x 2
Work up to a heavy clean and jerk in 3 attempts, then perform 2 singles from the hang at 85% of today’s best lift.

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Front Squat

Fitness: 3 x 5 Linear Progression

Performance:  75% x 6 x 5

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Optional DIY Cash Out
50 Squats
550m Run
50 V-Ups or Hollow Rock

Did you know CFSBK has an experimental dance troupe? Just kidding. Soon.

Welcome CrossFit Prospect Heights to the affiliate community! They’ve got an open house happening today from 12-3:00pm! Details here.

• Come get mobile and loose, CFSBKers! Today brings you so many opportunities to become supple, just like leopards:
  • Yoga with Coach Whitney at 10am
  • Active Recovery at 11am and 12pm with Coach DO

• Good luck to everyone competing in Mayhem in the Meadowlands today at the MetLife stadium in New Jersey. Over half our coaches are competing, along with some CFSBK superstars. Let us know how it goes!
  • Coaches Jess, MeLo, Fox, McDowell, Noah, and Arturo
  • Laura M., Mike F., Dave F., Ryan J., and Ryan F. 

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Implementing Yoga into your Crossfit Life The Box

On Strength Training and Strength Cycle: A Q&A with Coach Jeremy

By Kate Reece

Coach Jeremy has been with CFSBK since practically the beginning. In Margie’s Underneath the Hoodie write-up, we learned numerous fascinating facts about the oft-bearded introvert with three younger brothers, such as that he was run over by a lawnmower as a child, is ardent about guns, zombies, and atheism, and as a third grader, was obsessed with an encyclopedia of Greek mythology. Since everyone in group classes doesn’t always get to interact with him as much as his Strength Cycle members and his PlayStation console, we wanted to solicit his thoughts for the blog about strength training. In pounds? The man presses 235, benches 345, squats 435, and deadlifts 505—so he certainly knows something about being strong. Hopefully the answers to his questions reveal a bit more about what all the cool kids are up to over on the platform. 

CFSBK: Talk to us about how you got into strength training. What has your athletic journey looked like and when did you first find CrossFit? 

Jeremy: I was always active and athletic as a kid. I wrestled and ran track all through high school and ran for three years at NYU. After school I went in-and-out of being in shape, mostly just running and doing stupid lifting when I was in shape. In late 2005 I started looking at how powerlifters trained and since I figured they were fairly strong, I decided that January 1, I was going to start a basic program. After a year of that, I kind of went through the same process with CrossFit—researching and dabbling, and finally jumping fully into it in January 2007. I trained for most of that year on my own before finding CFSBK.  

CFSBK: You’re kind of famous in our slice of the world for going to the 2008 Games. Tell us about that experience. What was CrossFit like back then?

Jeremy: The games were different then—much smaller, no stadium. It was at Dave Castro’s family ranch in Aromas. There were no qualifiers of any kind. You just signed up and competed. I had thought about doing the first games in 2007 but the timing wasn’t right. So when the opportunity came around again, I didn’t really think about it, I just signed up. I was pretty much alone the whole weekend. I hung out with a few of the CrossFit NYC crew, but I didn’t know them real well. So mostly I just hit my workouts, ate some food, and napped in-between. It was three workouts on Saturday: deadlift and burpees, chest-to-bar “Fran,” and that fucking hill run. Sunday was a heavy squat clean “Grace.” I did alright. I think I placed 33rd out of almost 200. It was a fun experience, I’m glad I competed.  

CFSBK: How did you decide to start Strength Cycle?

Jeremy: Strength Cycle was an idea that David and I had discussed for a while back at the Lyceum. We saw the need for a dedicated strength program, there was interest in it from members, and it fit in well with my previous experience. Unfortunately, the space and equipment just weren’t right and it went on the backburner. Once we moved into Degraw, the opportunity was there and the program moved quickly from there.  

CFSBK: How has Strength Cycle evolved since its first iteration? 

Jeremy: It’s grown considerably. The first cycle was four people. From there it grew to a group of eight; after a few cycles I saw the need for some of the veterans to move onto more advanced programing and the B cycle was born. It stayed there for a while until I somewhat begrudgingly added the morning cycle which I still have a kind of love/hate relationship with. I love teaching it—for whatever reason the conversations are always a shade funnier in the morning (or maybe it just seems that way) and I really have a great time with the people in it. I do however hate waking up for it. I’m not a morning person by any stretch and I don’t miss waking up before 6am on the weeks where we are on hiatus. In terms of what we do in class—that hasn’t changed all that much. The beginners progression is boringly repetitive, no getting around that. You hit the same lifts over and over again adding weight each time, which is simple but effective. The B cycle gives me a little more ability to play with programming so it’s gone through some different iterations over the years.  

CFSBK: It seems like the people who have done Strength Cycle all become proselytizers on its behalf. But for those who haven’t encountered one of the platform’s devotees and are curious, what should they expect if they were to join? 

Jeremy: The best way to describe Strength Cycle is that it’s a lot like the lifting portion of your typical group class. You’re paired up with some people on a rack and you lift. There are some differences—you lift with the same people each day, you have more time per lift (since that’s all were doing), you don’t have to think about your numbers, and you work with the same coach every time. I think what people like about Strength Cycle is the fact that it’s slowed down, simplified, and more predictable compared to group class.    

CFSBK: What if they’re scared they’ll miss group classes? I’m asking for a friend. 

Jeremy: Well, you’ll get to see group class every day, from the comfort of the bench you’re sitting on.   

CFSBK: What are some misconceptions about lifting heavy weights (or about Strength Cycle) that you’d like to dispel?

Jeremy: People are too afraid of losing their conditioning. Being stronger makes you better at CrossFit. If you look at high-level CrossFit athletes, the thing that jumps out most is how strong they are. You can’t have high-level strength endurance without first being strong.   

CFSBK: I’d imagine you’ve read almost everything every written about strength training. Give it to me in a no-bullshit elevator pitch. Why should people do this?

Jeremy: There is no training adaptation more important than strength. Without strength the other physical attributes are useless, or severely limited. Endurance without strength? Have fun doing boring shit for long periods of time. Mobility without strength? Hope you enjoy competitive stretching. Strength is about force production. Without it, power and speed are impossible, and how can you have fun in the absence of those qualities? 

CFSBK: There are some pretty awesome photos of you curling babies and eating enormous chicken drumsticks after lifting. I also heard that you hang out with kids at the Park Slope Food Coop when you’re not at CFSBK. Tell me a bit about how you spend your days when you’re not on the platform.

Jeremy: I’m no longer a member of the Coop. I’d rather just go to Whole Foods where they simply let me exchange money for goods and services without me having to sweep up a couple hours a month. I have three brothers with eight kids between them so I still have plenty of opportunities to hang out with kids. When I’m not at the gym, I’m fairly boring. I read a lot—books, Interwebs, comics. I put in quality time with the PlayStation and watch a fair amount of movies. Nothing that exciting.

If you have any questions for Coach Jeremy about Strength Cycle, shoot him an email at Jeremy [at] CrossFitSouthBrooklyn.com, or really, just ask him. 

• Happy belated birthday, Jake L.!
• CFSBK’s softball team, Las Calaveras, has their second game tonight at the Red Hook ball fields. Come cheer them on at 6:15pm! There will most likely be tacos to follow.

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Pump Iron—Bob Couch YouTube
Carbohydrate Confessions: Stories (and Data) from a Low Carb Convert Precision Nutrition
Should You Wear a Lifting Belt? CrossFit Invictus

Fitness:

AMRAP 12 minutes
15 Kettlebell Swings
10 Ring Push Ups

Performance:

AMRAP 12 minutes
1 Muscle Up
3 Thrusters 115/75
2 Muscle Ups
6 Thrusters
3 Muscle Ups
9 Thrusters
4 Muscle Ups
12 Thrusters
5 Muscle Ups
15 Thrusters
6 Muscle Ups
18 Thrusters
7 Muscle Ups
12 Thrusters
And so on…

Post Rx as well as total reps and rounds completed to comments.

Assistance Work:
Handstand Practice

Our coaches beasting it out for Murph last May #tbt

Current Programming Cycle

You may have noticed that there is a nifty new link in the nifty new left-hand column, called Current Programming Cycle. The page includes the dates of each component of the cycle, the template, the programming plan per movement (such as the percentages or whether fitness is doing a linear progression), and any competitions or athletic events happening during the cycle. Many of you requested that the information on that page be more readily available and here it is!  

• Save the date for our annual Memorial Day “Murph” WOD and BBQ on Monday May 26th! More information coming soon.
• Today is Dean S.‘s last day training at CFSBK. He is leaving us for a job opportunity in Baltimore. Dean, you will be missed. Best of luck! 

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The Knees-Out Cue Catalyst Athletics
How (and Why) to Flex Your Hips Outside
How Loving My 300-Pound Body Keeps Me Thin Huffington Post
Ice Age Melting: Rice May No Longer Be the Treatment of Choice for Injuries Guardian Liberty Voice

Training Cycle Template

Training Cycle Dates: M 6/9 – Su 7/20
Crush Week: M 7/21 – Su 7/27
Back Off/Transition Week: M 7/28 – Su 8/3 

Monday: Press | WOD

Fitness 3×5 Linear Progression. If there’s still time on the clock then do an additional set.

Performance wk1 70%x8x4, wk2 72.5%x8x4, wk3 75%x6x5, wk4 77.5%x6x5, wk5 80%x4x4 then 82.5%x4x4, wk6 85%x4x4 then 87.5%x4x4. Rest 2 minutes between all sets.

Tuesday: Rest Day

Wednesday:  Clean and Jerk | Front Squat | Optional DIY Cashout

Fitness
Clean and Jerk: Position focused complexes
Front Squat: 3×5 Linear Progression. If there’s still time on the clock then do an additional set.

Performance
Clean and Jerk: Max effort then back-off percentage work. (Buy in: 1.25x of bodyweight for men, 1x of bodyweight for women)
Front Squat: Use a hypothetical max of 105% of your previous max. Wk1 70%x8x4, wk2 72.5%x8x4, wk3 75%x6x5, wk4 77.5%x6x5, wk5 80%x4x4, 82.5%x2x4, 85%x2x4, wk6 1RM test warm up to 85% of a heavy single, then 90%x1, 95%x1, 100%x1, 105%x1, 105% + if still moving. Rest 2 minutes between all sets. 

Thursday:  Gymnastics-based WOD (HSPU, Kipping Pull Up, Muscle Ups, Toes to Bar)

Friday: Rest Day

Saturday: Snatch | Back Squat | Optional DIY Cashout

Fitness
Snatch: Position focused complexes
Squat: 3×5 Linear Progression. If there’s still time on the clock then do an additional set.

Performance
Snatch: Max effort then back-off percentage work. (Buy in: 1.25x of bodyweight for men, 1x of bodyweight for women)
Back Squat: Use a hypothetical max of 105% of your previous max. Wk1 70%x8x4, wk2 72.5%x8x4, wk3 75%x6x5, wk4 77.5%x6x5, wk5 80%x4x4, 82.5%x2x4, 85%x2x4, wk6 1RM test warm up to 85% of a heavy single, then 90%x1, 95%x1, 100%x1, 105%x1, 105% + if still moving. Rest 2 minutes between all sets. 

Sunday: Power Clean and Push Jerk or Deadlift | WOD

Deadlift: 4×2 Linear Progression. Start at 10-20lbs less than your 3×3 weight.
Power Clean and Push Jerk: 80%x2x5 (Buy in: 1.25x of bodyweight for men, 1x of bodyweight for women)

Competitions/Events:

Hail to the Queen: July 7
Subway Series | Long Island City: August 3
Subway Series | CrossFit Queens: August 10
Subway Series | CrossFit Virtuosity: August 17
Subway Series | CrossFit South Brooklyn: August 24

Fitness: Snatch Segment Deadlift + Snatch
If you have a hard time organizing the pull off the floor, perform snatch from the mid-hang.

Performance: Snatch 1-1-1, then 85% x 1 x 2 from the mid hang
Work up to a heavy snatch in 3 attempts, then perform 2 singles from the mid-hang at 85% of today’s best snatch.

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Back Squat

Fitness: 3 x 5 Linear Progression

Performance: 75% x 6 x 5
Rest about two minutes between sets.

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Gracie D. practicing handstands with Coach Ro. Welcome back, Gracie!

Veggie CSA – Sign Up Now!

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How Far Fitness Has Fallen Outside
Huayhuash: A Mountain Bike Adventure in Peru Bike Magazine

Starting Class with Introductions 

Fitness: 3 x 5 Linear Progression 
Add 2.5 to 5 lbs to last week. You should be making all of your reps at this point. If you missed reps last week, either redo the same weight or back off a few pounds. 

Performance: 75% x 6  x 5
Rest two minutes between sets. 

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Please remember that the gym is (mostly) closed today!

Saturday Alternative Programming

We are hosting Mark Rippetoe’s Starting Strength Seminar again and all normal in-house group classes are cancelled. As an alternative, we’re offering off-location workouts. Below are the programming options available for today. If you are not already signed up, please check the availability of each class HERE. 

Your group class membership will apply for any of these classes, including yoga.

Upstairs Annex Classes
9am Yoga for Athletes 
10am Yoga for Atheltes
11am Active Recovery
12pm Active Recovery

Prospect Park WOD
Meet Coach MeLo on Long Meadow Field as you enter from Garfield Place. Look for orange cones. WOD will include handstand practice and sprinting. Bring your own stopwatch to keep track of interval times as well as a water bottle. Email Melissa [at] CrossfitSouthBrooklyn.com if you have any questions.

9:00am Park WOD
10:30am Park WOD

WEATHER UPDATE: If it rains lightly today, MeLo will still hold the Prospect Park WODs. 
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Zero Gravity Workout YouTube
Epic Slo Mo Snatch Fail hookgrip
Three Keys to Exercise Selection for Sport Performance Juggernaut
Do Foam Rollers Aid Workouts? New York Times