Low Bar Back Squat

Performance: 5/3/1 "3 Week"
70%x3, 80%x3, 90%x3+

Never done a 5/3/1 progression before? Click here for the details

Fitness: 2x10
Linear Progression

Add 5lbs or so from last weeks exposure or start your LP light with adding weight each week in mind, around 80% of your best 3x5 from last cycle is a good place to start.

Post loads to comments.
LBBSQ e2/6


AMRAP 7 Minutes of:

7 Dumbbell Hang Power Snatches, left arm
7 Dumbbell Hang Power Snatch, right arm
7 Push-Ups

Scale the push-ups to be moderatly challenging for 7 reps. If 7 reps is easy for you then scale up to 14 reps.


AMRAP 7 Minutes of:

14  Dumbbell Power Snatch
7 Ring Dips

Switch hands each rep on the Snatch. Dumbbell touches floor each rep. No bands on the Ring Dips

Post rounds completed and Rx to comments.

Pierre D goes for a heavy single

MEAT CSA Pickup Today!

The February Herondale meat CSA pickup is TODAY, from 6-8:30 PM. Please be sure to see Asta when you pick up, so she can check you off! Questions or issues? Email Michele at mignyc at gmail dot com.

Interested in learning more about the meat CSA? Jerry Peele, the Herondale farmer, will be in the house at the LBFB Challenge Pot Luck on Saturday, Feb 22.

All We Had Was Heart”

Here is another installment from CFSBK's Poet Laureate Dr. Mike about his youth football experiences.

We just wanted to play ball after outplaying our welcome
with all the teams our age. They found us. “You guys look pretty good.”
That’s how this childhood version of “Bury My Heart
at Wounded Knee
” got started.  They were older, bigger, stronger.
Ready to use us up like water on a hot day.
We were the mice. They were the cats.
Big cats who swiped us with their paws,
and sent us sprawling.  But, we kept getting up again
and again. We could annoy the hell out of them,
nipping at their tails and legs, but never doing any serious damage.
They called us the “little balls” team.
Outweighed. Outgunned. Full of blind courage.
I called the plays, ran, did the punting with two fleet halfbacks,
a sturdy fullback, and some talented receivers. All of us could run.
Broken field running was our specialty. That’s because we knew
how to run away from our older brothers at home.
When the fox is being chased, he knows how
to dart and weave. But … we were still the fox.
The score at the beginning and the end said it all.
First quarter: 7 to 7. Then, the punishment began.
Final score: 7 to 70. They won. They always won.
Our huddle in the 4th quarter was a study in fear and panic.
Heaving chests and downward stares at the ground
said it all.  No one wanted the ball. It just hurt too much.
Too many knees in the face. Too many pile-ons. No Ref.
This was sandlot, schoolyard rules. So, I’d have to keep
the ball myself. All we had was heart.  Each week we went down
in flames … again. No hope of winning.  Still not sure
why we did it.  But, we came back week after week.
It was the greatest athletic experience of my life.
To learn how to keep going when your tank is on empty. 

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Rest Day

Dave F channels his inner Donkey Kong Jr for the Mario Kart tournament last Sunday

Female Competitors Needed!

Some of us (Zach H, Steve P, Alan L) are doing Frostbite Competition at CrossFit L.I.C., and we're looking for some female counterparts. It's a coed team competition, 2 guys 2 gals; there is as Rx'd and Scaled division. Ideally, we're looking for some female athletes to participate in the Rx'd division, but would encourage scaled CFSBKers to come out and compete as well.

Date: Sat Feb 22nd
Location: CrossFit L.IC. 13-05 44th Ave, Long Island City, NY 11101
On Facebook

Sign Up Here

It'll be 3 outdoor wods, with the top teams from each division competing indoors for the 2 finals wods. Please contact z.hodge (AT) if you're interested!

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WOD 2.10.14

15 minutes to work up to your heaviest load on the complex:
1 Press
3 Push Press
5 Push Jerk (no split)

Rest as needed between sets. Work out of a rack. Stay on the bar for the entire complex, no re-racking.

Post loads to comments.


15 Minutes NFRs of:
5-8 Strict Chin-ups (band or partner assist)
10 Dumbbell Push Press, moderate weight
10ea Dumbbell Lunges, moderate weight


15 Minutes NFRs of:
3-5 Ice Cream Makers, on rings or bar
5 Dumbbell Push Press, AHAP
5ea Dumbbell Lunges, AHAP

Control your tempo and positions on the ICM'ers. You can modify this movement by tucking one or both legs while still keeping your midline. 

Post loads and volume to comments.

Elite level Triathlete and CFSBKer, Michael Olzinski

  • Save the date! Remember that on Saturday, 2/22 we'll be hosting our second Community Potluck and LFPB awards ceremony!
  • Congratulations to Nick P for wining last night's Mario Kart 64 Tournament! Also huge thanks to Matt K for helping set it up and running the show! Check out a clip on our instagram page.

Endurance Program at CFSBK

Given recent interest in a number of our athletes, we will be introducing our initial Endurance Running program. This program is structured for ANYONE who is looking to learn running/racing skills, improve their technique, challenge their energy systems, and improve on overall running performance from a structured 12-week program.  This program will be coached by Michael Olzinski 2x a week and fit in simultaneously with the current CrossFit South Brooklyn programming model.  Michael is an Exercise Physiology graduate who current works with Matt Dixon of Purplepatch Fitness in coaching over 100 triathletes, including some of the fastest professionals in the world.  Michael is also a certified USA Track and Field Level 1 coach.  Michael has put together a program that will culminate with the Brooklyn Half Marathon as a Key Event, however, that does not mean you need to be doing that race.  This will be a program to address and challenge EVERY level of runner from the Beginner to an Elite competitor.

If you are interested, we will be holding an INFORMATIONAL MEETING this Saturday 2/15 at 1pm where we can give all of the details behind the program.

You can email Michael at michael.olzinski (at) with any additional questions.

Active Recovery on Inside the Affiliate

Haven’t you always wanted to be an elegant gazelle? A graceful crane? A SUPPLE LEOPARD? That’s what we thought. We love being supple and mobile like sleek leopards at CFSBK—hence our Active Recovery classes. This Monday's post on ITA is called Running An Active Recovery Class at Your Affiliate. Check it out and spread the mobility love!

Also, check out these awesome testimonials about the program:

"I came to CrossFit with good flexibility, but I had never used mobility tools. My background was a lot more yoga and a lot less weight lifting. I wasn't sure if Crossfit would cause me to lose flexibility.  
I found the opposite to be true. Over the last 2.5 years, my overall feeling of limberness has improved as I've gotten stronger. I attribute this to CFSBK's emphasis on mobility.  I believe active recovery has helped keep me injury free and with limited soreness.
I usually attend one active recovery class a week. I also try to make at-home mobility work a regular part of my evenings. I find both of these approaches to active recovery to be indispensable aspects of my training. 
Active recovery classes offer an hour to concentrate mobility work on the areas that need it most -- before or after a particular work-out, a long drive, or anything really.  The significant benefit of the class is that there is a knowledgeable coach providing guidance and time-stamps. At home it is harder for me to be diligent about keeping track of time or about focusing on the areas that present the most sensitivity.  The class is a great opportunity to ask mobility questions and to learn about new techniques. It is fun to share ideas with others in the class as well.
Participating in active recovery regularly also got me thinking more about posture, not sitting at my desk, and continuing with yoga and meditation. These activities all contribute to making me feel more physically capable, less sore and generally ready for what's next whether it's gymnastics and thrusters or picking up kids and shoveling snow."
-Lauren B

"AR is a great opportunity to be very intentional about mobility.  I'm a desk warrior who would much rather be moving heavy weight around most days of the week, but have found that I'm simply not going to get to the places and positions I want to be in if I don't spend time focusing on my ability to move without restriction.  At least for one hour every week I get to put in that time and actually make positive changes, even while I'm fighting to just stay the same most of the time."
- Joel W

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Performance: 5/3/1 "5 Week"
65%x5, 75%x5, 85x5+

Loss of a neutral back position will automatically end your rep out.
Never done a 5/3/1 progression before? Click here for the details

Fitness: 1x5
Linear Progression

Start at roughly 80% of the heavy single from Sunday. If you missed Sunday then find a conservative start weight for this cycle.

Post loads to comments.
LBBSQ e1/6

5 Rounds for max reps of:
:30 Russian Kettlebell Swings
:30 Rest
:30 AbMat Sit-Ups
:30 Rest
:30 Box Jumps

Post total reps and Rx to comments.

Dr. Judy raises the bar for all the other grandparents

  • Drivers get ready for our Mario Kart 64 Tournament tonight starting at 7:30pm. We'll have the N64 on beforehand if you'd like to get some practice runs in.

CFSBK Snow Show Field Trip

On Saturday, March 1st, local outfitter Gear to Go will guide us on a snowshoe hike on Bear Mountain, 1.5 hours from NYC, where we’ll hike around historic Hessian Lake and then climb to the top where we’ll take in amazing views of the Hudson Highlands.  Not familiar with snowshoeing?  Basically, it allows you to travel to areas that would otherwise be impossible to reach in winter, but if you can walk, you can snowshoe.  Exertion level will be moderate, suitable for anyone who exercises at least 1-2 times per week.

$80 per person includes:

  • all equipment -- snowshoes, trekking poles, crampons, and MicroSpikes, as appropriate for the day’s conditions
  • roundtrip transportation from CFSBK
  • breakfast and on-trail hot cocoa

This cost reflects a 15% CFSBK discount off Gear to Go’s normal prices!

We must have a minimum of 8 people for the trip to be a GO!

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CrossFit Open WOD 11.4

Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing Burpees
30 Overhead Squats, 120/90
10 Muscle-ups

If you can't perform muscle-ups substitute Ring Dips or Push-Ups.

Post total reps completed to comments.

11.4 Workout Demo with Cheri Chan

Mario Kart 64 Tournament Tomorrow

Tomorrow (Sunday, February 9th) at 7:30pm we'll be hosting a Mario Kart 64 Tournament on the big screen!  This will be on the tail end of Open Gym so you can get a WOD in or do some A/R beforehand (or during!). We'll be running this as a double elimination style bracket tournament.  The racing will start at 7:30pm but we'll have the game on and ready beforehand if you'd like to get a few practice runs in first.

There will also be beer in the fridge you can help yourself to which can only improve your driving skills. 
This is a free event open to anyone interested in reliving the late 90's. Please RSVP in the event page

CFSBK Potluck and LFPB Awards Ceremony

We'll be hosting a second Gym potluck on Saturday, February 22nd where we'll be announcing the winners of the challenge as well as talk about how to transition out of the challenge.  This event is open to the entire community, even folks who didn't do the challenge.  We'll also have our Farmers from Herondale and Sol Flower farm there to introducce themselves and answer any questions about the CSAs we host.  If you'd like to come, please RSVP including what you'll be bringing!


Rest Day

A full house of Squatters

Injury, Insight.

By Noah Abbott

It was the best of spines, it was the worst of spines...

I first hurt my back in college, back when I knew even less than I do today, which is quite an accomplishment. To wit, I hurt it doing Smith Machine squats, in which the barbell is anchored to rails, and the bar follows that set trajectory. The bar followed the agreed upon path, my intervertebral discs didn’t, and my first back injury was in the books. I hurt it a few more times in college, and my recovery was always the same: drink some beers, chill out for a few weeks, and ease back into it. That was generally my recovery plan for everything in college- bad grades, breakups- a six pack and relaxation usually set things right. Then, while in the academy for my old job, I hurt my back doing a box jump (!!!) during a long and grueling conditioning workout. Previously I had always been able to hobble home, with varying degrees of retained dignity, but this time I was immediately immobilized. I knew something was likely very messed up, and it was. Significant herniation of a disc resulted in impingement of my sciatic nerve, radiating pain down my leg, causing my foot to go numb or go to sleep, and generally feeling like a tooth with a cavity- rotten and disintegrating from the inside out. It took me nearly a year to recover, but also began my journey into Crossfit. It had been five years of no major setbacks or injuries, when two weeks ago, while squatting, I hurt it again. While not quite to the magnitude of “the really bad time,” it felt pretty severe. Almost immediately, and for a few days after, I was totally locked up and “crooked”- significantly, almost comically misaligned. I was in a good deal of pain, couldn’t move around much, and began to prepare for the worst.

Today, 2 weeks later, I was back under a bar, squatting. It’s been an interesting two weeks. While this story will touch a bit upon how I got better, it will focus more on what I learned. An injury will always be a bit of a mindfuck, but, having been around the block a few times, this time was a much more introspective, balanced, and positive experience. In sharing a bit of what I learned, I hope I can make someone else’s experience a bit more measured and constructive.

Pro Tips From the Oft-Injured
First, keep moving. During my last injury, I often felt like I was in a glass cage, urged by doctors and other “experts” to not do anything lest I make the injury worse. This time, just a few days out, urged along by some well meaning peer pressure, I was doing 3 rounds of a slow, controlled Cindy. The next day I did 4 rounds, a little faster. Then 5. Each day I realized the best I felt was right after I had moved around, so I resolved to move every day. Second, have a plan. One of the hardest things about injury for a Crossfitter isn’t the pain, but the feeling that your training has been derailed, that the hard work you’ve put in has been wasted, and that by the time you come back everyone you measure yourself against will be that much stronger and faster. Further, you feel unhooked from the careful programming and progress towards a goal that you’ve become used to. Finding a good rehabilitation protocol, assistance exercises that don’t bother the injured area, or movement subs is critical. This time around I used Diesel Strength and Conditioning’s Back Rehab Protocol, and it was great. I was able to feel progress towards a goal, a sense of agency, and a measure of control over my injury that you can’t attain if you just rest or just show up for rehab and blindly go through the paces.

Last, use your “extended rest day” as a time to learn something. Read about exercise, movement, nutrition, or really just anything. I found Crossfit while I was rehabbing my last injury, spending hours upon hours reading the Crossfit Journal and the links from mainsite while my buddies were in the gym. I resolved to myself that when my back had healed I would seek out the closest Crossfit gym and join. When I did, while I had never attempted most of the movements I had read about them, watched videos, and gained a working knowledge and vocabulary past my level of personal hands on experience. Over these last weeks I’ve been looking more into Olympic weightlifting, bracing technique, and natural and gymnastic movement a la Ido Portal. Use your forced break as a period for greater learning and insight, then use that increased knowledge to jump start and fuel your development in the gym when you return.

Three Great Things an Injury Forces You To Do:

#1 Re-engage With Movement
When we first start Crossfitting, lifting, or simply moving in an engaged and informed manner, every movement feels like a loosely held together amalgamation of a hundred or so different moving pieces. Little things, like setting your back, finding your balance, or maintaining tension require intense concentration and commitment. Slowly, over time, we grow comfortable, and before long that comfortability can turn into complacence. We take for granted that we will be in good positions, balanced, and tight, simply because we’ve done it before. Post injury there is a sense of hypersensitivity, as each small change in positioning can aggravate or ameliorate your injury. Generally, the keys to good movement and injury prevention that apply when we are healthy apply in a similar fashion when we are injured. While it certainly sucks that it took an injury to get there, this can be a useful reset and opportunity to “see with fresh eyes.”

#2 Gain perspective
Being forced to take some time to rest, recover, and rebuild helps you realize just how lucky you are, and allows you to reorder what is truly important to you as an athlete and human being. You learn not to take any of the fun stuff we do at the gym for granted. There are plenty of people out there who will never be able to do these things, or who had that ability taken from them. Without getting too saccharine, keep them in mind as you return from your injury, and thank your lucky stars for every burpee you have the privilege of doing. Further, consider what it is that you do this “stuff” for. It’s easy to lose perspective while chasing a PR in a lift or trying to shave time of your Fran. Injury often follows on the heels of such a mindset. Remember that you are training to have a healthier and more fulfilling life, and adjust your training accordingly.

#3 Get Hungry
Use your forced rest period like a fast. Think about everything you want to accomplish, how much you enjoy training, how you miss the camaraderie, the sense of accomplishment, and the fun of training, and come back ready to do great things. Treat your recovery like training, attack it with tenacity, and become a stronger and more well rounded version of yourself. Stoke that feeling of “I can’t wait til I’m back” and use it like fuel when you’re cleared to return.

Get Back In
Wrapping up, don’t let an injury become an excuse to sit on the shelf, mope, and think about how long the road is ahead of you. Start planning your road back, stay active mentally, and let that momentum carry you.

One of the main differences in the recovery from my most recent injury versus the older ones is that today I know a whole lot more about fitness, physiology, and rehab protocols. In college, to paraphrase Donald Rumsfeld, I didn’t even know what I didn’t know (unknown unknowns!) We don’t expect all of you to spend your time reading anatomy textbooks, so if you are unclear about what you should be doing ask. The coaching staff is happy to help you better understand your injury, identify movements and activities that alleviate/exacerbate it, and help you plan your way back. Of course, we coaches are neither doctors nor do we have x-ray vision, so if your injury is significant, make sure you consult a (real) doctor and get an x-ray, MRI, etc.

In short, get your ass back in the gym. We miss you.

What have your experiences about a return from injury been?
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WOD 2.6.13


9-7-5 reps for time of:
Squat Clean and Jerk, 185/125


3-6-9-12-15 reps for time of:
Power Clean 135/95
Front Squat
C2B Pull-Up

There is a 12 minute cap on these workouts.

Post time and Rx to comments.

Burpee Madness!

New Leveled Standardized Warm-Ups

This cycle we're introducing some new standardized warm-ups which include two levels.  The performance version is appropriate for folks who can clear the entire Fitness version as Rx'd and are ready for more advanced warm-ups. The performance version includes a Snatch development barbell complex and some tempo work.  Post questions to comments.

Warm-Up 1
3 Rounds NFT of:

10 Overhead Squats, 45/33
10 Ring Rows
:30 Supine Plank

Behind the neck Snatch grip Push Press 45/33
3 Overhead Squats 45/33
3 Muscle Snatches  45/33
3 Tall Snatches 45/33
5-10 Chest To Bar Pull-Ups or Toes To Bars (strict or kipping)

Warm-Up 2
3 Rounds NFT of:

8e Reverse Lunges
8 Push-ups (2-1-x-2 tempo)
8 Strict Pull-ups or Chin-ups

4-6 Tempo Ring Dips (2-1-1-1)
8e Pistol or Reverse Lunges
12 Tempo Hollow Holds to V-ups (2-1-2-1)

Inside the Affiliate 

Ever wonder about the origins of and rationale behind our Athlete of the Month series? Wonder no more! There's a brief new post over on ITA that shares a bit more about this beloved tradition. Check it out. Share it with your gym friends, and especially if you've been an AOTM, consider sharing it on social media!

CFSBK Snow Shoe Adventure

Take advantage of our record snowfall this Winter with a CFSBK snowshoe hike at Bear Mountain with local outfitter Gear to Go. Full day guided outing on Saturday, March 1st includes all equipment and roundtrip transportation from the gym. See the event page for more info and how to sign-up!

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