Monday
Mar022015

Bench Press | WOD 3.2.15

Fitness: 3 x 5 Linear Progression
Add 2.5-5 pounds to last week's exposure.
Performance: 92.5% x 2, 82.5% x 10 
You're getting into territory where 10 reps might not be a given. Use spotters, but try to leave a rep in the tank. 

Post loads to comments.
e6/8
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21-15-9 Reps, For Time:
Wall Balls
Burpees 

Rest 5 Minutes 

40 Calorie Row for Time 

All out efforts on each. Score time for each WOD individually. 

Post both times to comments. 

Coach JB brought the heat on Saturday at Iron Maidens, winning both first in the Pixies division and Best Overall Lifter with a total of 640 (at body weight 105). She PR-ed her bench and met her current PRs for the squat and deadlift.

News and Notes

A Few Notes From the Iron Maidens Raw Open

From Allie B.:

Iron Maidens was an incredible experience. I'm astonished by the power, strength, and determination of the amazing ladies who lifted. The meet itself was run so well and I felt so prepared thanks to Margie and her clear communication of what to expect, rules, etc. I will definitely participate again next year and would highly recommend the experience to anyone. The number of pounds on the bar is not as important as you think—it was all about testing your personal limits in a highly supportive environment! Great job, everyone!

From Lauren B.: 

There was zero doubt in my mind that this would be a world-class event and it exceeded my expectations. On every level I am so happy to have been a part of it. Some highlights for me:

- Seeing first-timers like Sam and Jenny train and crush their first meet with excitement and great attitudes.

- Warming up in the holding room with super strong veterans and friends like JB, Whit, Harper, Dubie, and Dolce and watching them lift weights that I will too some day, dammit! … with lots of hard work and a little pixie dust.

- Representing SBK and welcoming athletes from the greater CrossFit community, including Lorin Blake from CFPH who I watched train hard, had never competed before and came in 2nd in her weight class.

- Watching Margie run this thing from conception to completion with conviction, compassion and poise… talk about an inspiring lady.

- Competing for the 3rd time and finally feeling like I came into it mentally strong! I achieved what I set my mind to achieve and felt a sense of satisfaction the whole day, that I gave it everything I could, along with a pleasant aftertaste of excitement for the next challenge ahead. :) A big thank you to David for helping me with perspective before and during the meet.

ABOVE ALL... the thing that made the biggest impression on me was a tremendous sense of gratitude for and pride in CFSBK. To see members who have become very close friends as well as those whom I have recently met all working together to pull of a flawless event, using strength and skills that they've honed HERE, supporting each other with sincere interest and a spirit of competition, taking their abilities and hard work seriously, and dedicating a substantial chunk of their time and energy to making this event and community what it is—I'm looking at Kate R., among others, who wore many hats beautifully.

This was a LONG day—12+ high-energy, physically-taxing hours. THANK YOU to all who participated, attended, and brought me so many bottles of coffee. 

My best #s yesterday were: SQ 200, BP 110, DL 205 (PR)—all of these felt great!

From Jenny M.:

Iron Maidens was SO much FUN yesterday. Thanks to everyone who organized and volunteered. Congrats to everyone who lifted!

It was a weekend of PRs for me!

At Iron maidens I hit a 195 HBBS (+15# PR) but missed a cue because my foot but hey—it's still a PR even if it didn't count in the meet. 

Got 190 for the official squat, 100 for bench (+3# PR) and 220 for DL (+10# PR). 510 total. So happy since my goal when I signed up at the end of December was 450 and my goal after several weeks of training was 500. :)

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Be More Human Experience Reebok 
Carl Sagan Explains the Life and Death of Stars 

If you competed this weekend at Iron Maidens/the Strength Cycle Total/C.R.A.S.H.-B.'s and haven't reported back, tell us how it went!

Sunday
Mar012015

Open Workout 15.1

Open Workout 15.1

Complete as many rounds and reps as possible in 9 minutes of:
15 Toes to Bar
10 Deadlifts 115 / 75
5 Snatches 115 / 75 

WORKOUT 15.1a

1RM Clean and Jerk
Starts immediately after 15.1 using the same barbell. 6-minute time cap (until the 15 min mark). 
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Scaled Open Workout 15.1

Complete as many rounds and reps as possible in 9 minutes of:
15 Hanging Knee Raises (sub sit ups for non Open folks)
10 Deadlifts 85 / 55
5 Snatches 85 / 55 

SCALED WORKOUT 15.1a
1RM Clean and Jerk
Starts immediately after 15.1 using the same barbell. 6-minute time cap (until the 15 min mark). 

Post rounds and Rx to comments.
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Floater WOD for anyone who did 15.1 on Friday

Deadlift

Fitness and Performance: 1 x 5 Linear Progression
Add 5-10 pounds to last week's exposure. Dead starts, no touch and go. Use a hook grip if you can. 

Post loads to comments.
e5/8

Post loads to comments.
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Partner WOD
15-12-9-6-3, For Time:
Kettleblell Swing 72/53
Burpees 

Post time and Rx to comments.

Sarah M. benching in front of a packed crowd at the Iron Maidens Raw Open yesterday. Huge congrats to all our lady lifters, who made it rain with PRs. And thank you to our judges, spotters, volunteers, spectators, Cruise Director Mare L., David, and (especially) Margie, who pulled off this incredible day. We'll have more details (rankings, etc.) for you soon! 

Notes For Sunday

  • Didn't get enough PRs yesterday? Coach Jeremy's Strength Cyclers wrap up their eight-week cycle with a Total today, starting at 2pm. Come cheer them on!
  • This was the 17th and final week of the C.R.A.S.H.-B.'s program. The big day is TODAY! 15 CFSBKers are competing. Row hard, and let us know how it goes!
  • DON'T FORGET TO RSVP TO CLASS: Click on the Class Schedule and RSVP tab in the left-hand column (under General Information) and select the class for which you'd like to RSVP. 
  • Happy birthday, Mark C.!

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To everyone who competed yesterday at Iron Maidens or today at the Total/C.R.A.S.H.-B.'s, how'd it go?  

Saturday
Feb282015

The Iron Maidens Raw Open

Today Is the Iron Maidens Raw Open at CFSBK!

ALL CLASSES ARE CANCELED TODAY.

Here is the schedule:

 9:30-2:30pm: Pixies and Ladies lift, Awards Ceremony to follow
12pm: Kettlebell Kitchen begins serving lunch
2:45pm-6:30pm: Dames and Broads lift, Awards Ceremony to follow

There will be competitors present from lots of gyms, but here are our ladies from CFSBK:

 

Notes For Sunday

  • Coach Jeremy's Strength Cyclers will wrap up their eight-week cycle with a Total tomorrow, starting at 2:00pm.
  • This is the 17th and final week of the C.R.A.S.H.-B.'s program. The big day is TOMORROW! As of now, 15 CFSBKers are competing. Row hard!
  • The 2015 CrossFit Open started on Thursday. We normally program these WODs on Saturday (which you can expect for the next four), but because of Iron Maidens, we are programming it for tomorrow. 

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Science Says The Dress Is Blue and Black (and Explains Why You See White and Gold) Wired

Good luck, ladies!! 

Friday
Feb272015

Rest Day 

Different torso lengths will result in different start positions for pulling bars off of the floor. Athletes with longer torsos like Joy M. will end up a bit more upright than athletes with relatively shorter torsos.

Weekend Schedule Changes and Events You Need to Know About 

  • CLASSES ARE CANCELED TOMORROW for the Iron Maidens Raw Open (this includes Yoga for Athletes and Active Recovery). 
  • The 2015 CrossFit Open started last night. We normally program these WODs on Saturday (which you can expect for the next four), but because of Iron Maidens, we are programming it for Sunday. If you came to the gym yesterday and want to come today and Sunday, there is a floater WOD available (see the comments below). 
  • Coach Jeremy's Strength Cyclers will wrap up their eight-week cycle with a Total on Sunday, starting at 2:00pm.
  • This is the 17th and final week of the C.R.A.S.H.-B.'s program. The big day is this Sunday! As of now, 15 CFSBKers are competing. Let us know how it goes! We're cheering for you.

Today Is Your Last Chance To Nominate Inside the Affiliate for Breaking Muscle’s Annual Top 10 Fitness Blog Contest!

We ended up in the Top 20 last year (after being live for only four months!), but this year, we're gunning for the Top 10. To get there, we need to be nominated first for the Top 20. If you’re on Facebook, it’s super simple: 

1. Click here.
2. Scroll down to the comments. Include a link to Inside the Affiliate (www.insidetheaffiliate.com) and why you like it.
3. Nominations will be accepted up until 8PM TONIGHT, so jump on it!

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Will Lifting Make Me Bulky? Answers to Common Questions About CrossFit Inside the Affiliate
Snowtime: A Microscopic Timelapse of a Snowflake 
Surreal Photos of Abandoned, Snow-Filled Malls Fast Company 

Thursday
Feb262015

Snatch | 2.26.15

Fitness and Performance: High Hang Snatch (or Power Snatch)
Catch as low as your mobility allows. 

Post loads to comments.
e5/8
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Performance
3 Rounds For Time:
10 Overhead Squats 135/95
15 Chest To Bar Pull-Ups
20 Power Cleans 135/95
 

Post time and Rx to comments.

Fitness
Take 12 Minutes to work up to a medium/heavy load on the following complex:
6 Hang Power Cleans
3 Push Presses or Jerks

Post time and loads to comments.

What are you doing this Saturday? Come watch our strong ladies lift all the weight!

News and Notes

  • 15.1, the first 2015 CrossFit Open WOD, will be announced TONIGHT at 8pm! Follow along here
  • Happy birthday, David D.

Everything You Need To Know About the Iron Maidens Raw Open

ALL CLASSES ARE CANCELED this Saturday, as we are hosting the Iron Maidens Raw Open. Here is the schedule:

 9:30-2:30pm: Pixies and Ladies lift
12pm: Kettlebell Kitchen begins serving lunch
2:30pm: Awards Ceremony
3pm-6:30pm: Dames and Broads lift
6:30pm: Awards Ceremony

There will be competitors present from lots of gyms, but here are our ladies from CFSBK:

 

Thank You To Our Sponsors 

A BIG thank you again to our sponsors. We appreciate your support! Check out their sites to learn more:

Sara June Hair Salon (mention Iron Maidens for a 20% discount on services through April 2015)
Kettlebell Kitchen
Chameleon Cold-Brew
SlantShack Jerky
Cafe Grumpy
Gear to Go
Threes Brewing (providing $1 off all beer and well drinks to everyone after the meet!)
Herondale Farm
Starting Strength
Bricks Bars

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I Switched to a Standing Desk, So Now You Should, Too The New Yorker 
35 Innovators Under 35 MIT Technology Review 
Our Amazingly Plastic Brains The Wall Street Journal 

Wednesday
Feb252015

Back Squat | WOD 2.25.15

Fitness: 3 x 5 Linear Progression
Add 5-10 pounds to last week's exposure.
Performance: 90% x 2, 80% x 10 

Post loads to comments.
e5/8
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20 Minutes, Not For Rounds:
10-15 Kipping Toes to Bar
15-20 Games Standards Box Jumps 24/20
1:00 Plank Hold 

Play around with technique and also with max and sub max sets. Use today to work on finding a pace that allows you to do more work overall and not burn out. For box jumps, all versions are acceptable: step up/step down, step up/drop down, jump up/jump down, jump up/step down. If you can't yet perform toes to bar, sub knees to elbows or 5-10 Floor Levers instead.

Post what you worked on to comments.

Michael C., one of our LFPB Challenge winners (and last September's Athlete of the Month!)

  • Please note that ALL CLASSES ARE CANCELED this Saturday, as we are hosting the Iron Maidens Raw Open all day. 
  • DON'T FORGET TO RSVP TO CLASS: Click on the Class Schedule and RSVP tab in the left-hand column (under General Information) and select the class for which you'd like to RSVP. 

Recapping the Look Feel Perform Better Challenge 

We wrapped up another successful LFPB Challenge on Saturday night at our Community Potluck. Congratulations to our winners!

Men:

  1. Shawn T.
  2. Michael C.
  3. Joe B.

Women:

  1. Sarah P.
  2. Allie B.
  3. Kelly L.

Instead of offering you our thoughts on how well the Challenge went, we'll let a few of our participants speak (anonymously) for themselves. Here are some highlights from their post-Challenge reflections...

The past seven weeks have been a very enlightening life experiment. I am actually quite surprised by how just a few tweaks to my lifestyle have brought about such noticeable changes. 

I lost the 15 lbs that I had gained over the previous 18 months.

You tend to make better dietary choices when you're not hungover all the time.

Setting aside time for active recovery/meditation/yoga was also a welcome addition to my day—it helped managed my anxiety during an incredibly stressful month at work.

Adopting the Paleo/Zone diet also ended up being more fun than I thought it would be—I tried a ton of new recipes, discovered my new all-favorite butternut squash chili, and cooked more than I had in recent months. 

I am pleasantly surprised that I have made steady progress with my bench, snatch, jerks, and squats. I can feel myself getting stronger, I can see my form slowly improving and I’m challenging myself to take bigger leaps of faith. (For example, I’ve been attempting all WODs as Rx-ed to see if I can handle it first…if I can't, I pull back, but I'm trying to challenge myself to go outside my comfort zone.)

It really hit me how what we eat has an impact on everything from energy, sleep, performance, mood, skin, concentration, and so much more.

I am more alert and energetic during the day. Before the Challenge, I would have a cup of coffee in the morning at home, and by the time I got to work, I needed more. Now, I only need that cup in the morning. I still have another cup from time to time, but it's mostly for the taste and pleasure of drinking it as opposed to the need. I feel I have more concentration and focus, which I never even thought I had any issue with before.

I have suffered from acne since college. During this Challenge, many people commented on how clear my skin is and that my complexion is brighter. I noticed all of these changes with eating clean about 60-70% of the Challenge.

I lost about 7-9 pounds. Made it back to my lightest weight in 18 years.

Kettlebell Kitchen really helped me stay on track during those periods. 

I had been operating under the assumption that I needed to work out harder to lose fat weight and improve my numbers in the gym. Turns out I had it backwards—by improving my dietary habits I lost weight, which in turn has improved my performance and increased my capacity for harder work in the gym. 

I feel so much stronger and my stamina during WODs is through the roof. I did 60 bar-facing burpees this week, without resting, which I would have not thought possible six weeks ago. 

Seeing that I'd definitely dropped body fat in those photos was heartening in a way that watching a number on a scale usually is not. Perhaps, most positive of all was when I went to my doctor recently. I’ve been on blood pressure medication for the past three years for insanely high, stage 2 hereditary blood pressure. This particular doctor’s visit, I realized I had forgotten to take my meds that morning so was bracing myself to hear some outrageous blood pressure reading. Unbelievably, my doctor told me my blood pressure was completely normal without the medication and asked what I'd been doing to bring it down. (CrossFit South Brooklyn!) I couldn’t believe it. I thought I’d be on those pills for the rest of my life, but it looks like if I keep this up, I may not need them after all.

I ate more carefully and consistently—not to mention just generally more healthily. So much kale. 

Potluck Winners

And of course, congratulations to the people who may not have won anything related to the LFPB Challenge, but instead excel at cooking, baking, and eating...

  • Best Main Dish: "Noah's Progenex Fed Meatballs" (Coach Noah says he used a bit more red pepper than the recipe called for... and no Progenex.)
  • Best Side Dish: Carissa C.'s Shaved Brussell Sprouts with Proscuitto Goodness (Accost her in the gym if you want the recipe!)
  • Best Dessert: Kate R.'s "Almond Butter Semi-Paleo Crack Bars" (Recipe forthcoming in the comments.) 

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Language Quiz: Are You On Fleek? The New York Times
How Reading Fiction Can Help You Live a Better Life Lifehacker 
Guy Trolls Russell Crowe For 2 Years, Finally Gets Blocked The Chive

Tuesday
Feb242015

Rest Day


The 2014 CrossFit Games: 
Each year, CrossFit Media puts out a behind-the-scenes look at the CrossFit Games, often following a handful of athletes leading up to the Games and throughout the weekend. It's an incredible insight into what these athletes sacrifice to earn a spot to compete in Carson, and what it takes to be a CrossFit Games competitor. The documentary is long, but we highly recommend you all watch it. Fair warning, you may cry a few times. 

News and Notes

  • Please note that ALL CLASSES ARE CANCELED this Saturday, as we are hosting the Iron Maidens Raw Open all day. The first session (of Pixies and Ladies) is from 9:30-2:30pm, followed by awards, and the second session (of Dames and Broads) is from 3PM-6:30PM, followed by awards. Kettlebell Kitchen will be selling lunch starting about 12pm. Come on out to support our strong women!
  • DON'T FORGET TO RSVP TO CLASS: Click on the Class Schedule and RSVP tab in the left-hand column (under General Information) and select the class for which you'd like to RSVP. 
  • Congrats to CFSBK's Hoopin' Tacos, who had two nice, come-from-behind victories last night (including their second overtime win) to bring them to 6-0! GO TACOS!
  • Happy birthday, Coach JB!!!

Have You Nominated Inside the Affiliate for Breaking Muscle’s Annual Top 10 Fitness Blog Contest Yet? Help Us Out!

We ended up in the Top 20 last year (after being live for only four months!), but this year, we're gunning for the Top 10. To get there, we need to be nominated first for the Top 20. If you’re on Facebook, it’s super simple: 

1. Click here.
2. Scroll down to the comments. Include a link to Inside the Affiliate (www.insidetheaffiliate.com) and why you like it.
3. Nominations will be accepted up until 8PM THIS FRIDAY, so jump on it!

Thank you so much to everyone who already nominated us!!

Hail to the King at CrossFit Queens

Crossfit Queens is hosting an all-male competition on Saturday, May 2nd. There will be two divisions, with 80 total athletes. Additional details can be found on the event's Facebook page: Hail to the King. Register here, and then shoot Coach MeLo an email (Melissa [at] CrossFitSouthBrooklyn.com) to let her know you registered. 

The following CFSBKers have registered:

Jay R.
Matt K.
Alex B.
Pierre D. 

Read more on our event page!

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Here's What Happens To Your Brain When You Give Up Sugar For Lent IFL Science!
The Power of Sidewalks The Atlantic
Old India’s Village of Warriors Becomes Birthplace of Bouncers The New York Times