Clean and Jerk | Front Squat 

Fitness: Halting Clean Deadlift + Clean + Jerk
Focus on having your weight over your mid foot at the mid hang position. If you have a hard time organizing the pull off the floor, perform the clean from the mid hang, after the clean halting deadlift. 

1) Clean and Jerk 

2) High Hang Clean + Knee Hang Clean + Jerk 
70% x (1+1+1) x 2


Front Squat

Fitness: 3 x 5 Linear Progression
Add 5-10 pounds to last week's weight. 

Performance: 72.5% x 8 x 4
Rest less than two minutes between sets. Use 105% of the 1RM you used for last cycle.

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The proper posture to text on your phone

Come Forage in Prospect Park THIS SUNDAY!

Let your natural hunter-gatherer come forth and take your Paleo diet to the next level as we join naturalist Steve Brill for one of his foraging tours right in our backyard in search of seasonal edible and medicinal wild plants and mushrooms. The tour will be on Sunday, June 22, meeting at Grand Army Plaza at 11:45am. $20 suggested donation for the four-hour tour. RSVP to Mare by Friday, June 20 at mare [at] if you'd like to join.

Three Reasons People Love CrossFit TIME
Planet Fitness Banned Exercises
The Brain Knows When There Are Carbs In Your Mouth Pacific Standard
An introduction to World Cup Soccer


Rest Day

Active Recovery at CFSBK

The original version of this article appeared on David’s blog, Inside the Affiliate.

Active Recovery (AR) is essentially an hour of mobility and soft tissue maintenance that we offer four times a week at CFSBK. The original version of this program started in 2009 when we began hosting six-class workshops to more directly address the movement restrictions we were seeing in our membership. The few minutes of movement prep built into the beginning of group classes was proving insufficient in terms of instructing and enabling members to really understand their restrictions and learn how to work on them. The goal of implementing specific AR sessions was to help members establish a routine of DIY work outside of class so they could move and perform better in class.

We realized that an open class format (similar to group classes) would decrease the barriers of entry, providing hour-long sessions that anyone could hop into for some soft tissue lovin’. These classes have been enormously successful, and our members have seen dramatic improvements in their mobility as a result of both attending class and learning to mobilize regularly on their own. 

Membership Logistics
CFSBK members can attend one or more of our four weekly AR classes by either dropping in for $15, or by using the class as part of their weekly group class membership. Unlike our group classes, AR is also open to the public. Every once in a while, members bring friends along or visiting athletes attend, but the vast majority of people are active CFSBKers. Despite the popularity of the workshop, we were a little unsure at first if people would actually show up for an hour of pure mobility, but attendance has been consistently high. In fact, part of the impetus for building our recent upstairs annex space was that Active Recovery classes were becoming so large. It’s typical for my Saturday AR classes to have upwards of 20 people in attendance. Each class has a bunch of "regulars" who attend every week and have worked it into their weekly training routines, which is evidence of how important it is to membership. 

I would be remiss not to mention how influential Kelly Starrett's work has been to our AR program. When Mobility|WOD launched in September of 2010 with the motto “All human beings should be able to perform basic maintenance on themselves,” CFSBK’s "tool box" of mobilization methods was much smaller than it is now, and our conceptual approach to dealing with movement issues was far less refined. Along with so many others—CrossFitters and other athletes alike—we are forever grateful for his contributions. I would highly recommend reading Kelly’s book Becoming a Supple Leopard: The Ultimate Guide to Resolving Pain, Preventing Injury, and Optimizing Athletic Performance to anyone interested in offering a class similar to Active Recovery. His oeuvre of m|WOD videos are also extremely helpful.  

Programming + Class Flow
Since we're catering to an open enrollment of CrossFitters and we've got an entire hour to work with, we keep these classes pretty broad and try to hit most basic positions and systems. I generally write out eight to 10 different mobilizations that I want to cover and usually have to add or delete a few things depending on the flow of the class.

Since I've already programmed what we're going to do, I start class by asking people to get the tools they're going to use that day so they're on hand when we need them. Sometimes I start with general movement prep like DROMs or something resembling a Crossfit-ified sun salutation, and sometimes we just get right into it. 

I try to teach one conceptual thing per class, such as reviewing a rule of mobility, explaining how the knee works in general terms that offer insight into how to care for it, or I might even talk about hydration or the bracing sequence. We want to maximize what our athletes are getting out of the time, with the hopes that what we talk about and do in class blooms into the rest of their lives and athletic endeavors. Also… I'm a particularly chatty person and like to engage people in class, with the aim of helping everyone get to know each other better, have fun, and pay less attention to the discomfort of some of the more intense mobilizations.

So, for example, maybe I'll ask one person what they did the previous evening and they’ll mention a restaurant, which leads to a group conversation about which restaurant has the best burger in town. Or maybe I'll pick a silly question similar to our Question of the Day, and throughout the hour, get each participant to answer. It doesn't really matter how the conversation starts; the most important component is that laughter happens at regular intervals during class. We know that people will keep coming back to our gym not only because the instruction and programming are good, but because it’s a FUN place to be. 

Closing Thoughts
We believe AR classes are a fabulous asset for our members because it teaches you how to take care of yourself and listen to your bodies in a more informed way. The classes also provide athletes with a place to go that directly relates to their CrossFit training and is different from any other mobility work, including yoga or massages, since it focuses on actively caring for and improving soft tissue health. Perhaps most importantly, AR creates worthwhile, important conversations at CFSBK about how to get and be better—which is hopefully why we’re all doing CrossFit in the first place.

So what are you waiting for? Come get mobile tonight with Coach Fox at 6:30pm. Also, remember that Pilates with KH is canceled tonight.

What is your AR "Money Move", the thing that always seems to hit the right spot and make you feel better afterwards?
Badass Beauties Fuel for Fire
Letting Beauty Speak CrossFit

Press | WOD 6.16.14

Fitness3 x 5 Linear Progression 
Add 2.5 to 5 lbs to last week. If there’s still time on the clock then do an additional set. 

Performance72.5% x 8 x 4
Rest two minutes between sets.  

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AMRAP: 8 minutes
45 Double Unders
15 Pull Ups or Ring Rows

Little Clover and Co.

Become a Dog Whisperer: Training Your Dog with Anthony Newman

Cesar Millan hasn’t got anything on Anthony Newman of Calm Energy Dog Training. Newman was New York magazine’s pick for Best Dog Trainer of 2013, and he’s visiting CFSBK to train your beloved pooch!

When: Saturday, August 2, 2014, at 2:15pm
What: a 90-minute workshop will meet at CFSBK and include obedience exercises in real-world situations, techniques for calm city walking (including a packwalk down to the local dog park), and followed by a Q&A
Where: your favorite gym
Cost: Specially-discounted cost for SBK: $55 per person/dog, which will drop to $45 if at least 10 people sign up

This event is open to CFSBK members and their friends and dogs of all sizes, provided they are basically social and non-aggressive. The deadline to sign-up is Saturday, July 12 and the class will only run if at least 5 people sign up, so jump on it!

Email Mare at mare [at] to sign-up, and include any specific topics you would like to see covered.  

Got Plans on Sunday?

Let your natural hunter-gatherer come forth and take your Paleo diet to the next level as we join naturalist Steve Brill for one of his foraging tours right in our backyard in search of seasonal edible and medicinal wild plants and mushrooms. The tour will be on Sunday, June 22, meeting at Grand Army Plaza at 11:45am. $20 suggested donation for the four-hour tour. RSVP to Mare by Friday, June 20 at mare [at] if you'd like to join. 

Hips Don't Lie: Deadlifts, Nasty Girls and Wyclef CrossFit


Power Clean and Push Jerk or Deadlift | Open Workout 14.4

Fitness: Deadlift: 4 x 2
Start at or close to your last 3 x 3 weight.

Performance: Power Clean + Push Jerk at 70% x 2 x 5
Buy in is 1.25xBW clean and jerk.


Open Workout 14.4

AMRAP 14 Minutes
60 Calorie Row
50 Toes to Bar
40 Wall Ball 20/10, 14/9
30 Power Cleans 135/95
20 Muscle Ups 

AMRAP 14 Minutes
60 Calorie Row
100 Sit Ups
40 Wall Ball
30 Deadlifts (135/95)
20 Burpees


Alex and Alan at "Murph" 

  • Active Recovery is at 11am today. Come get supple!

Happy Father's Day to all our CFSBK dads!


Snatch | Back Squat

Fitness: Halting Snatch Deadlift + Snatch
If you have a difficult time pulling from the floor, then perform the snatch from the mid hang after the deadlift. 

1) Snatch 1-1-1

2) Snatch 70% x 2 x 2


Back Squat 

Fitness: 3 x 5 Linear Progression
Start at a weight that allows you to make jumps for the next five weeks. 

Performance: 70% x 8 x 4
Rest less than two minutes between sets. Use 105% of the 1RM you used for last cycle.

Post loads to comments.

CFSBK's Endurance crew beating a hill into submission at Prospect Park

Yoga for Athletes and Pilates Canceled Today through Next Week

Yoga for Athletes is canceled today through next week, and Pilates on Tuesday is also canceled, as Coach Whitney and Kristin H. are out of town. This means the following classes are canceled:

6/14 Yoga for Athletes with Coach Whitney
6/17 Pilates with KH
6/19 Yoga for Athletes with Coach Whitney
6/21 Yoga for Athletes with Coach Whitney

Check out Active Recovery with Coach David at 11am and 12pm instead!

Feed Them Like Animals Evolve Magazine
Science Says Alcohol Not the Best Post Workout Drink Breaking Muscle


Rest Day

Jason F. with Kelly Starrett, the mobility man himself

Notes from Jason Fidler, D.C.: Moving Smart and Increasing Performance

If the word “chiropractor” conjures for you images of the sedentary back cracking, once a week for the rest of your life, it’s because you haven’t met me. I am a chiropractor whose focus is on fixing biomechanics (the way you move), particularly in those who experience physical pain above and beyond the Delayed Onset Muscle Soreness (DOMS) associated with workout recovery. The benefits of a chiropractor are not just for those with back pain, but for anyone that has experienced a sports-related injury.

What differentiates me from typical chiropractors and physical therapists is my integration of Selective Functional Movement Assessment. The SFMA is a diagnostic tool that measures fundamental patterns of movement, such as squatting, bending, overhead positions, etc., in those with musculoskeletal pain. The screening teases out where you are not moving well and directs appropriate treatment towards that region. It is highly effective because it addresses the root of the problem: lack of mobility and/or dysfunctional motor patterns. Thus, I can craft the best personal treatment plan for each patient. Nothing here is cookie cutter. Because 90 percent of the treatment plan is reaching the right diagnosis, I’ll look at your life holistically: where and how you work, your at-rest posture, and everything in between. 

So what will treatments look like? The first appointment lasts about an hour, and gives me the chance to take a detailed medical history and perform a physical exam. Follow-up visits are normally 20-40 minutes. If we are dealing with a mobility issue, then the treatment is geared towards removing locked-up joints and tissues with gentle adjustments and manual therapies, and enhanced instruction on using mobility protocols you associate with active recovery class and MobilityWOD. When some people think of chiropractors, they think of bone popping and back pain, but motor control issues are different. Corrective exercises are utilized to restore functional movement patterns. After all appointments, you are given a report along with a set of home instructions, often supplemented with pictures and/or video, detailing how to perform the exercises. 

One of the great things about working out of CFSBK is that I can communicate with the coaches to co-manage your treatment. The quality of coaching at this CrossFit box is topnotch. Our coaches offer excellent instruction to help improve your performance, remove inefficiencies, and provide other helpful recommendations. What they can’t do is provide a diagnosis—something that falls within the scope of an orthopedist, physical therapist, or chiropractor. Should you present with something beyond the scope of my expertise, I can refer you to someone in my network of high-level practitioners (massage therapist, running coach, physiatrist, to name a few). After receiving a working diagnosis, you will spend less time in the doctor’s office and more in the gym, correcting the issue under supervision of an informed coach.

Remember: while some chiropractors want to see you endlessly, I work to see you less and teach you how to take care of your body. By unraveling subtle dysfunctions in how you move throughout the day, we will get you better and returned to play as fast as possible.

Visit me in CFSBK’s annex space during my office hours (by appointment only), on Monday, Wednesday, Thursday and Friday 4-8pm and Saturday 1-4pm. Schedule an appointment at FidlerDC [at], or by calling 718.858.4360. Find more information, as well as rates and insurance, at

Let’s move better, and work this pain away!

Tinkerers' Workshop: Slow Furniture Recrafted from Trash Fair Companies
Dehydration Impacts Heart Rate and Performance Breaking Muscle
Training Weaknesses with Dumbbells Catalyst Athletics
Watercress Tops List of ‘Powerhouse Fruits and Vegetables.’ Who Knew? Washington Post 



AMRAP 10 minutes:
5 Deadlift 225/155
5 Push Up
10 Deadlift
10 Push Up
15 Deadlift
15 Push Up
20 Deadlift
20 Push Up
25 Deadlift
25 Push Ups
Etc. Add 5 reps per round 

21-15-9 reps for time of:
Deadlift 225/155
Handstand Push Ups

Shaneve getting her squat on at "Murph"

Foraging in Prospect Park with "Wildman" Steve Brill

Let your natural hunter-gatherer come forth and take your Paleo diet to the next level as we join naturalist Steve Brill for one of his foraging tours right in our backyard in search of seasonal edible and medicinal wild plants and mushrooms. The tour will be on Sunday, June 22, meeting at Grand Army Plaza at 11:45am. $20 suggested donation for the four-hour tour. RSVP to Mare by Friday, June 20 at mare [at] if you'd like to join.

Throwback Thursday

There wasn't a blog post on this specific day in 2008 (gasp!) but around this time, the following fun things were happening: Coach Jeremy deadlifted 520# at the East Coast Challenge (swipe to 6:17 to see him stampin' like a beast in his Converse). David traveled back to Colombia, his homeland, and enjoyed being Internet-less. In the comments, everyone was posting daily what they had for breakfast. And the Brooklyn Lyceum was temporarily closed for an event, so CFSBKers had to WOD back at St. Mary's Playground, where everything started.

News and Notes

  • Check out Yoga for Athletes with Coach Whitney at 7:30pm tonight, but remember that the next three sessions are canceled.
  • ICYMI, our friends at CrossFit Virtuosity made it to the Crossfit Games. They placed third at the North East Regionals and now need help fundraising for their trip to Carson City. Head over here if you want to help!

Regarding Bulk Iron Ethos 
Being Happy With Sugar
The Atlantic
Colon Cancer Screening Saves Lives New York Times
More Office Workers Switching To Fetal Position Desks The Onion