Saturday
Feb062016

Squat | WOD 1.6.16

Back Squat/Front Squat

Performance
Back Squat 75% x Max Reps (1-2 shy of failure), FSQ 75% x Max Reps (1-2 shy of failure) 
Rest as needed between sets.

Fitness
Back Squat 80% of 5RM x Max Reps (1-2 shy of failure), Front Squat 80% of 5RM x Max Reps (1-2 shy of failure)

Rest as needed between sets.

Post loads to comments.
Exposure 16 of 16.
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AMRAP 12 Minutes:
3 Burpees
3 Toes-to-Bars
6 Burpees
6 Toes-to-Bars
9 Burpees
9 Toes-to-Bars
... Add 3 reps per round until time is called
Standard scaling applies for this gymnastics couplet:

  • Burpees: Squat Thrusts
  • T2B: Hanging Leg Raises, Hanging Knee Raises

In its best capacity, this couplet will be completed steadily and unbroken until somewhere after the teens. If that's nowhere near your capacity but you're planning on doing the Open Rx'd, then consider slogging your way through the Toes-to-Bars as Rx'd anyway and see how far you can get. 

 

Put on your potluck face because it's time to party

ARE YOU READY FOR SOME POTLUCK?!

The CFSBK Community Potluck is finally here. Things will kick off tonight at 7pm and end around 10pm. We can't wait to break bacon and celebrate the new year with you. Everyone is invited and encouraged to come! There will even be a mini bounce house to entertain the kiddos. Guidelines on food and drinks are below. 

Your dish doesn't have to be paleo, but please use whole foods where possible. We'll vote on the top 3 dishes, so bring your best recipe! You may, of course, opt to bring a healthy dessert. 

  • The gym will provide some alcohol, but feel free to bring whatever else you'd like. If you're not drinking booze and want to bring a drink, seltzer is great, too!
  • If your food needs to be kept warm, you'll need to provide your own crockpot or other method for keeping it at serving temperature. We've got surge protectors and extension cords.
  • We'll provide notecards for you to label your dish with.
  • When you leave please take everything you brought with you. Do not leave any pots, pans, Tupperware, utensils, etc. They will be discarded that night.
  • If you'd like to help out (and haven't already been contacted) we'll need some hands on deck putting everything away afterwards. If you stay until the end, we'd appreciate 
  • We also need some volunteers to help set up before and clean up afterwards. To help set up, arrive by 6:30 PM! E-mail our Events Coordinator Danae M. at Events [at] crossfitsouthbrooklyn [dot] com to let her know you're available.
  • Let us know what you're bringing by posting in the comments section of the event page

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Yesterday's Whiteboard: Rest Day
Buzz-A-Rama Atlas Obscura 

Friday
Feb052016

Rest Day

Gerry M. dropped into Max Oxygen CrossFit in Ames, IA to stay on track with his LFPB training while he was in town for the Iowa Caucus. Way to go Gerry! 

This Week at CFSBK in Review

1. The CFSBK Community Potluck is tomorrow at 7pm! Full details and guidelines, including a call for volunteers, are in yesterday's post

2. We interviewed our favorite badass gymnast, Rachel Hsiung, in the first installment of "The Iron Maidens of CFSBK." Speaking of which, we're just a little over 4 weeks from The Iron Maidens Raw Open, and we just passed 50% of our fundraising goal. We need your help to reach it! Go here to donate to your favorite lifter's (or lifters') campaign(s).

3. Coach Frank Murray answered questions about Next Level Weightlifting Club at CFSBK. Things just not clicking with the Olympic lifts? Ready to seriously hone your technique? Don't hesitate to sign up!

4. We learned all about Monique L. in the inaugural edition of our new feature, "Better Know a Member." Keep a look out for another installment next week. 

5. Our most recent "Etiquette Tip of the Week" was punk, nerdy, and, uh... etiquette-y, all at the same time. We do it all here!

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Yesterday's Whiteboard: Snatch | "Amanda"
Twitter Drove Me Crazy, So I Stopped Using It Deadspin 

Thursday
Feb042016

Snatch | "Amanda"

Snatch

Every 2 Minutes for 14 Minutes (8 reps):
1 Snatch

Start at about 70-80% and build to a max for the day. Press outs are no reps. Be sure to hit reps cleanly and balanced before adding weight.

Post loads to comments.
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Performance

"Amanda"

For Time:
9-7-5
Muscle-Ups
Snatches 135/95

Rx for the snatch is a full squat. If it's caught high there should not be a discernible pause before riding to the bottom of a squat. Power Snatches are considered scaled.

Fitness
For Time:
21/15 Calorie Row
15 Power Snatch 95/65
15/12 Calorie Row
10 Power Snatch 95/65
19/9 Calorie Row
6 Power Snatch 95/65

The barbell weight should be light enough to perform Snatches unbroken or with minimal rest.

Post time and Rx to comments.
Compare to 10.21.15

  • SCHEDULE CHANGE: 9am Yoga with Jaclyn is cancelled today
  • The third LFPB Q&A Info Session, "How Active Recovery Techniques Aid Fitness and Body Composition," is tonight at 6:30pm.
  • There are just 21 days until the annoucement of CrossFit Open Workout 16.1! Have you registered yet? We want you to join Team CFSBK! Here's why you should register
  • Are you on the list to get our newsletter? You can sign up using the widget to the right, just above the link to CrossFit Journal. Don't miss out on important news and events!

This Saturday at 7pm! The annual CFSBK Community Potluck

CFSBK Community Potluck this Saturday from 7pm until about 10pm. Our annual potluck is a great way for the CFSBK community to break bacon and celebrate the new year together. Everyone is invited and encouraged to come! There will even be a mini bounce house to entertain the kiddos. Guidelines on food and drinks are below. 

Your dish doesn't have to be paleo, but please use whole food where possible. We'll vote on the top 3 dishes, so bring your best recipe! You may, of course, opt to bring a healthy dessert. 

  • The gym will provide some alcohol, but feel free to bring whatever else you'd like. If you're not drinking booze and want to bring a drink, seltzer is great, too!
  • If your food needs to be kept warm, you'll need to provide your own crockpot or other method for keeping it at serving temperature. We've got surge protectors and extension cords.
  • We'll provide notecards for you to label your dish with.
  • When you leave please take everything you brought with you. Do not leave any pots, pans, Tupperware, utensils, etc. They will be discarded that night.
  • If you'd like to help out (and haven't already been contacted) we'll need some hands on deck putting everything away afterwards. If you stay until the end, we'd appreciate 
  • We also need some volunteers to help set up before and clean up afterwards. To help set up, arrive by 6:30 PM! E-mail our Events Coordinator Danae M. at Events [at] crossfitsouthbrooklyn [dot] com to let her know you're available.
  • Let us know what you're bringing by posting in the comments section of the event page

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Yesterday's Whiteboard: Squat | Pull-Ups, Box Jumps, Plank
The Only Place I Can Really Catch You On That Midline YouTube
Thumb Taping for Dummies WODPrep

Wednesday
Feb032016

Squat | WOD 1.3.16

Back Squat/Front Squat

Performance
Heavy: Back Squat 90% x 2 x 2, Front Squat 90% x 2 x 2

Based on 1RM.

Fitness
Back Squat 5RM, Front Squat 5RM

Post loads to comments.
Exposure 15 of 16.
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5 RNFT or 18 Minutes: 
3-5 Strict Pull Ups
5-10 Tall Box Jumps
30-60 Second Forearm Plank

Use a prone grip and bands, or add weight if you're able to on the Pull-Ups. Use a higher box than you usually would in a WOD (no higher than 36"). Consider practicing bounding today. You can work up in weight/height on the Pull-Ups and Box Jumps. For the Plank, keep your forearms parallel and maintain active shoulders, abs, hips, and quads.

Post Rx to comments.

Better Know a Member: Monique Lowery

Today we're very excited to introduce a new 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. Our first interviewee, Monique L., is relatively new to CFSBK, but she's already established herself as model CFSBKer—kind, thoughtful, and warm.

Name (and any nicknames): Monique, AKA "MoMo"

Where were you born and where did you grow up? The Boogie Down Bronx is where I was born and raised / Doing Burpees and Squats is how I spend my days. Corny Fresh Prince throwback, but I couldn't resist! I now reside in Brooklyn.

How long have you been CrossFitting, and how did you arrive at CFSBK? I started CrossFitting 4 months ago. My significant other came back from deployment in Kuwait and encouraged me start as a way for us to bond. I reluctantly agreed, because I wasn't a very active or fit person. Now I'm hooked!

What are you up to when you're not at 597 Degraw Street? Shopping, watching natural hair YouTube videos, dining at new restaurants, visiting my home in the Bronx.

What's the first movie you ever loved? The Little Mermaid—made my brother watch it EVERY weekend.

You have friends or family coming to visit from out of town. What do you take them to do in NYC? Brunch at Sweet Chick in Williamsburg, shopping on 34th street, a concert at BBKINGS or a comedy show at Carolines, finished by ice cream at Ample Hills Creamery... and if we can fit it in, we may hit up a museum. 

Favorite and least favorite lift: Favorite: Back Squat. Least Favorite: Snatch (or any lift that requires coordination of movement. I'm challenged in that area).

Any advice for new CFSBKers? I haven't been to other CrossFit boxes, but I can say that CFSBK has been a transformative experience. My advice for new CFSBKers (but specifically people who are new to CrossFit in general) is to get a log book so you can track the awesome progress you'll be making, to not be afraid to ask lots of questions, and to have FUN! The coaches and members are very down to earth and attentive. Oh and the music is ON POINT—very diverse! 

Tomorrow Night! Look Feel Perform Better Q&A Info Session: "How Active Recovery Techniques Aid Fitness and Body Composition"

Attend this Look Feel Perform Better Q&A Info Session, the third of this year's bi-monthly Q&A Info Sessions. These sessions will function more as a support group setting than a true lecture, though they will begin with a lecture. In this second session, we'll discuss how spending some down time on activities like Self Myofascial Release (foam rolling, lacrosse ball work, etc), yoga, meditation, or simply quietly focusing on stretching and improving flexibility can help your waistline and your overall health and performance. As always, there will be an open Q&A after this brief lecture. Having successes or failures in the Challenge? This is your opportunity to share tips and/or get some group support!

Etiquette Tip of the Week: Be a Fitness Nerd

Rembember The Descendants? Art by Jen Murray

Hold on to your hats. We're about to get kinda Zen on you. This one's not so much an etiquette tip as it is a way of being at the gym. Here are some ways you can be a fitness nerd:

  • Keep a log book! As Monique suggests above, nothing is better than tracking your progress. To do this you'll need a log book or one of the many fitness tracking apps that are available. You're welcomed to keep your book in the crates under the stairs, but please don't leave pens inside them. They have a tendency to explode and leak on other books. (Okay, that's an etiquette tip.) 
  • Know the programming ahead of time and plan your lifts. You're already reading the good ol' CFSBK weblog, so you're off to a good start! Another benefit of keeping a log book is that you'll know what you lifted the last time you were exposed to a particular lift and how much you should increase the weight this time. Your coaches and rackmates will love you for knowing your warm-up and work weights ahead of time.
  • Always remember to write your numbers on the Daily Results Board. And don't forget that we post the previous day's Daily Results Board as the first link each day. 
  • Write your goals and accomplishments on the whiteboard near the bathrooms in 597. We love to see people improving! Who knows, your accomplishments may end up on the blog.
  • Support your fellow CFSBKers! Cheer for everyone and liberally dispense high fives. This is one of the best things about group fitness. Let's keep the good vibes going!

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Yesterday's Whiteboard: Rest Day
How To Box Jump for Beginners YouTube 
What's the Stuff Between the Wafers of a Kit Kat? Mental Floss
My Nature Documentary The New Yorker 

Tuesday
Feb022016

Rest Day


CrossFit Santa Cruz recently produced this video about "Grandpa Tom," who is a lot like our own Neal G. and Constance T., proving once again that CrossFit is for people of all ages!

  • Schedule Change: Tonight's 6:30pm Active Recovery class is cancelled.
  • The CFSBK Community Potluck is this Saturday at 7pm. Let us know what you're bringing by posting in the comments section of the event page. We also need some volunteers to help set up before and clean up afterwards. E-mail our Events Coordinator Danae M. at Events [at] crossfitsouthbrooklyn [dot] com to let her know you're available. We can't wait to see you there! 
  • The third LFPB Q&A Info Session, "How Active Recovery Techniques Aid Fitness and Body Composition," is this Thursday at 6:30pm.

Next Level Weightlifting Club at CrossFit South Brooklyn

Want to get better at Olympic lifting? Next Level Weightlifting Club at CFSBK offers Olympic lifting, strength training, and mobility all in one. Weightlifting classes are held in two-hour windows and taught by Coach Frank Murray, one of the best weighlifters in the country. While there is a start to every class, you are allowed to show up at any time during the two-hour training session to lift. Those involved receive the week's programming. which they can either do during the training session or on their own during Open Gyms. If you are unable to participate in class on a regular basis, you also have access to Coach Frank via e-mail and can submit videos to be evaluated and critiqued. Think of him as your personal coach.

Next Level Weightlifting Club has been running at CFSBK for several months with great success. Frank recently answered some frequently asked questions about the program. Enjoy!

Do I need a lot of experience to participate in Next Level Weightlifting Club?

NLWC is for all levels. In fact, we encourage beginners to join! The sooner you start, the better foundation we can build. If you spend too much time trying to teach yourself or waiting until you’re “good,” it will be harded to break bad habits. So, the sooner you join the better! 

Why should I join NLWC?

The Olympic lifts are among the most practiced exercises in CrossFit and are some of the most technically challenging movements. Learning how to lift properly will improve overall coordination, build strength and flexibility, and reduce your chance of injury. The Olympic lifts are also full-body movements with high transferability to other CrossFit skills. Look at athletes such as Matt Fraser.  With only a background in weightlifting, he was able to become a top CrossFit athlete within a year!  

I don’t want to stop CrossFitting. Can I do both?

Yes! In fact, we created the program just for that reason! CrossFit and weightlifting should be done in conjunction. That is, CrossFitters should always be practicing the Olympic lifts (with greater or lesser degrees of frequency, depending on training goals, of course).

Is this program just for weighlifting, or would I do strength training as well?

In short, YES, we do a lot of strength training! Olympic weightlifters are the strongest athletes on the planet, and while their technique, speed, and flexibility are tremendous, it’s their strength that separates them from other athletes! We can teach you proper technique. but without additional emphasis on strength training, it would be possible to reach your full potential. That's why we incorporate exercises such as Back Squats, Front Squats, Presses, Snatch Pulls, and Clean Pulls into the programOur goal is to make you as strong and as technically proficient as possible.

What are the pricing options? What if I can’t be there on a regular basis?

We offer 2 classes per week, which last 2 hours per class. Classes meet on Monday and Wednesday nights from 7 to 9pm. Our recurring monthly membership rate is $150. That option gets you access to our weekly programming and to me as your coach!

If you can’t make those times on a regular basis, we also have 10-class punch card ($250) and drop-in ($30) options!  Finally, if you want to keep CrossFitting at CFSBK, you can add 2 group classes/Open Gym sessions a week (8 classes total) for an additional $100 a month!

If I can't make it regularly, is it really worth it?

Absolutely! Even if you only drop in occasionally, I can give you important feedback that you can take away and work on outside of NLWC. In just one class, we can identify what aspects of your lifting need work and how best to improve. 

What if I can't make it on time or can't stay for the entire class?

Not a problem. NLWC is an Open Gym-style class. The idea has always beenthat members could do just that: come in when they can and work on the lifts they want to work on while being coached. You can show up at anytime and leave at anytime. Also, we've tweaked the schedule a bit: Classes now run from 7 to 9pm!  

Can I follow a different program but still get feedback on my form?

As long as the program is safe and you're practicing Olympic lifts, that's fine!

About the Coach:

Coach Frank Murray has placed in the top 3 at 6 separate USA Weightlifting Nationals events. He is currently the best weightlifter in New York and one the best lifters in the country.
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Yesterday's Whiteboard: Handstand Push-Ups | Push-Ups, Sit-Ups, Lunges
The Power of Habit YouTube 
The 100 Jokes That Shaped Modern Comedy Vulture 

Monday
Feb012016

Gymnastics Work | WOD 2.1.16

Handstand Push-Ups

Performance
5 Rounds Not For Time:

Max Strict Handstand Push-Ups + Max Kipping HSPU
10-30 Second L-Sit
Take "max" to mean 1 to 2 reps shy of failure.  

Fitness
5 Rounds Not For Time:
5 Box Piked Handstand Push-Ups or 10 Second Box Pike Handstand Hold
10-30 Second L-Sit

If you perform the Box Piked Handstand Hold, then immediately after, perform a heavy set of 5 Dumbbell Presses. Perform L-Sits (and modifications) on rings, paralettes, benches, or boxes as appropriate. Here's a nice GymnasticsWOD video on the L-Sit progression

Post reps and Rx to comments. 
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AMRAP 12 Minutes:
8 Push-Ups
16 AbMat Sit-Ups (unanchored)
24 Alternating Lunges (forward or reverse)


Post reps and Rx to comments.

Derrian and Bintou, two lifters from the Grace Outreach lifting team, working on the Deadlift with Coach Margie this past Saturday. Iron Maidens isn't just an event in which powerlifters compete against each other. It's also a community of gutsy, everyday women with kids, jobs, and a hundred other responsibilities who come together to train and make the world a little better.

  • Schedule Change: Tommorow's 6:30pm Active Recovery class is cancelled.
  • The third LFPB Q&A Info Session, "How Active Recovery Techniques Aid Fitness and Body Composition," is this Thursday at 7:30pm.
  • The CFSBK Community Potluck is this Saturday at 7pm. Let us know what you're bringing by posting in the comments section of the event page. We also need some volunteers to help set up before and clean up afterwards. E-mail our Events Coordinator Danae M. at Events [at] crossfitsouthbrooklyn [dot] com to let her know you're available. We can't wait to see you there!

The Iron Maidens of CFSBK: Rachel Hsiung

The Iron Maidens Raw Open is less than 5 weeks away. Leading up to the event, we'll be posting brief interviews with CFSBK lifters to help you get to know our team and give you a sense of what these women are doing to prepare. This year, through competitors’ fundraising efforts, Iron Maidens will create the inaugural annual Iron Maidens Stay Strong Scholarship. Our goal is to raise $20,000 to pay for 70% of college tuition for 10 students in the College Prep program at the Bronx-based Grace Outreach, and we need your help to reach that goal! You can donate to a lifters' campaign by going here.

First up: Rachel Hsiung...

Rachel! Thanks for being the first "Iron Maidens of CFSBK" interviewee. What's your athletic background? How and when did you get started with barbell training? 

I was a nerdy, stay-inside kind of preteen and teen, and it wasn’t until I was 17 that I started to do anything athletic. I decided my first sport would be gymnastics, which I’d always loved watching on TV. That really opened the door for me because it made me realize how much I enjoyed pure physical exhaustion. After that, I tried every sport that sounded fun. In order of appearance: high school rowing (I was a terribly inefficient), high school track (I was way too slow), boxing (fun! but getting punched sucks), Brazilian Jiu-Jitsu (a many-year love affair that led me to live in Brazil for a year), aerial arts and circus arts (I’m still obsessed), yoga (slow and painful = good), and then finally CrossFit about 1.5 years ago. I started lifting while I was practicing Brazilian Jiu-Jitsu because a lot of people at my gym were doing it to supplement their training. I was hooked from the first Squat.


What are your goals for Iron Maidens?

To have fun and support all the badass women who are going to be there with me! Seriously, the main reason I do this event is because it’s so rare to see this many women—and especially this many non-professional female athletes—kick ass and do something in what was (and still is) a male-dominated sport. I enjoy how subversive, feminist, and empowering it is, and that’s why I’ll be doing it every year that I can! Oh, and also it’s fun. Oh, right, and also my secondary goal is to beat my current PRs. Duh!


What are your favorite and least favorite powerlifts? 

This one’s easy. The Back Squat is my favorite! I’m lucky to have naturally flexible ankles and hips, so Squat depth comes easily for me. I think women were made to Squat heavy! Our lower halves tend to be powerful (and sizable) relative to our upper halves. Which leads to my least favorite lift: the Bench Press. Sigh! Maybe one day my arms will catch up with my butt, but until then...
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Yesterday's Whiteboard: Clean | Wall Balls, Muscle-Ups
Efficiency Tips: Handstand Push-Ups with Chris Spealler YouTube
How The Iowa Caucus Works, In 2 Minutes (Starring Legos) Vermont Public Radio

Sunday
Jan312016

Clean | WOD 1.31.16

Power Clean

Every 90 Seconds for 9 Minutes (7 Rounds):
3 Touch-and-Go Power Cleans

Work up to a max set of 3 for the day. Focus on pulling yourself down into a solid power receiving position and not splaying feet wide. The goal is to practice cycling heavier touch-and-go reps. But if you fall apart trying to recover your hook grip at the hips, then bail and quickly reset instead. 

Post loads to comments.
_____________________

AMRAP 5 Minutes: 
Wall Balls 20/10, 14/9


Rest 5 Minutes

AMRAP 5 Minutes: 
Ring Muscle-Ups

There are two options if you don't have Ring Muscle-Ups: 1) If you're close, then spend 5 minutes on a few attempts 2) If you're not close (don't have multiple Chest-to-Bar Pull-Ups and multiple Ring-Dips), then perform 12-20 reps of Leg-Assisted Muscle-Ups on the low rings. 

Post reps and Rx to comments.

Last March, Neal P. suffered a devestating knee injury while jumping on a trampoline (no joke, those things are dangerous). He tore his ACL, PCL, MCL, and patellar tendon. Post-surgery and post-physical therapy, he's been working with Coach McDowell to regain his strength. Here's Neal, finally at the point where he can squat some weight below parallel. It's been a long road, but he's slowly regaining his knee joint function. Keep on truckin', Neal! Give him a high five next time you see him at the gym. 

  • Schedule Changes: 11am Active Recovery and 2pm Anti-Gravity are cancelled. 

Catching Up with the CFSBK Classifieds 

Did you know that we offer a classifieds section of the website for our members? Well, we do! Here are a few examples of goods and services up for grabs at the moment: 

We hope you'll take advantage of this fun feature. Many people have found roommates there. Why deal with Craigslist when you can live with your workout partner?
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Yesterday's Whiteboard: Squat | Partner WOD
Zoe Pablo Smith Cleaning 282lbs Hook Grip 
Renting Vs. Owning a Home