Clean | WOD 10.9.14

Fitness: Clean Deadlift to Knee + Knee Power Clean + Front Squat (or Full Clean)
Work up to a heavy weight on the complex and perform 3-5 reps there. 

Performance: Clean 5 x 1
Hit 5 singles between 80% and 90% of your recent 1RM. If you're feeling good then work at the 90% end, if you're feeling off then work at the 80% end. Your work reps must be no lighter than 80% and no heavier than 90%. 

Post loads to comments.

Every Minute on the Minute for 16 Minutes:
Even: 12 Wall Balls 20/14, 14/9
Odd: 20, 30, or 40 Double Unders

Post Rx and how it went to comments.

Bree with complete hip and knee extension at the top of her kettlebell swing. At this point in the swing, the kettlebell should feel "weightless," as if it would float up if you let go of the handle. If this isn't happening for you, ask a coach how to fix it!

News and Notes

  • Happy birthday, Murat A.!
  • Membership Policies: Please remember that your weekly class tally STARTS on Monday, so plan your schedule accordingly. So, if for instance you are on a 3x/week membership, you can't come Monday/Wednesday/Friday and then attend Open Gym on Sunday night as part of the upcoming week. You would have to pay a drop-in fee for the additional class. Classes missed the previous week can be banked, but you cannot use up your weekly classes in advance of the designated week. Please review our Membership Policies for more information.

Fight Gone Bad Updates

Need more reasons to raise money for Brooklyn Community Foundation? How about this:

Brooklyn Community Foundation sparks social change across Brooklyn, mobilizing the people, capital, and expertise needed to solve the borough’s most pressing challenges. The Foundation pursues a vision of a fair and just Brooklyn where all residents have the opportunity to participate and prosper.

The Foundation is the first and only permanent source of support for Brooklyn’s communities, led by the ideas and resources of Brooklyn’s communities. Its Community Fund is dedicated to the innovative and essential work of Brooklyn’s nonprofit organizations. Since 2009, in partnership with its donors, the Foundation has awarded over $20 million in grants to more than 300 nonprofits across Brooklyn. 

We just crossed the $17,000 marker—which is 41% of our fundraising goal, but WE ONLY HAVE NINE (9!!) DAYS TO GO. Congrats to those teams and individually topping our leaderboards on CrowdRise. Below are our top fundraisers from both the individual and team divisions (as of 5:30pm Wednesday 10/8):

Top Five Teams:

  1. Wodtoberfest
  2. Wall Ball Me, Maybe
  3. Swoldiersoffortune
  5. Menace to Swolbriety

Top Five Individuals: 

  1. Erik B.
  2. Peter M.
  3. Scott M.
  4. Richard G.
  5. Asta F.

Alternative Weekend Activites

We are hosting Mark Rippetoe's Starting Strength Seminar again and the gym will be closed Friday night through Sunday night, reopening Monday morning. As an alternative, we're offering all sorts of fun activities...

Saturday Activities:

Coach Noah’s Beginning Kipping Pull-up Workshop at 11am
Register here!

Coach Noah’s Intermediate Kipping Pull-up Workshop at 12pm
Register here! 

Endurance Coach Mike O.'s Running Clinic
What: 2-Hour Running and Endurance Clinic
When: Saturday, Oct 11th from 9am - 11am
Where: Red Hook Track
Cost: $12
Sign up here! 

Brooklyn Boulders Field Trip
When: Saturday, October 11, 4pm
Cost: $30, includes day pass and gear rental for the day of the class (a $36 value)

Sunday Activities: 

Coach Noah’s Beginning Kipping Pull-up Workshop at 11am
Register here! 

Coach Noah’s Intermediate Kipping Pull-up Workshop at 12pm
Register here! 

Roller Skating with CFSBK!
What: All-ages roller-skating, admission for the first 25 people that RSVP is compliments of CFSBK
When: Sunday, October 12, 2-4pm 
Where: the newly-opened Pier 2 Roller Rink at Brooklyn Bridge Park
RSVP to mare [at] 

Brooklyn Boulders Field Trip
When: Sunday, October 12, 4pm
Cost: $30, includes day pass and gear rental for the day of the class (a $36 value)
Sign up here!

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Back Squat | WOD 10.8.14

Fitness: 3 x 5 Linear Progression
Add 5 pounds to last week.

Performance: 5/3/1 3 week
70% x 3
80% x 3
90% x 3+

Percentages are based off your TRAINING MAX (90% of a recent 1RM). Aim to hit 6 plus on the rep out, but save 2 reps in the tank. 

Post loads to comments.

10 Rounds for Time:
3 Deadlifts 225/155
3 Dumbbell Hang Cleans + Push Presses (Rx 45%xBW) 

5 Rounds for Time:
5 Power Snatches 135/95
3 Muscle Ups

Post time and Rx to comments.

Michael A. getting up on the box. Fight Gone Bad is 10 days away! Are you ready?

News and Notes

  • The gym will be closed this weekend after the noon class on Friday, reopening Monday morning. Check out all the alternative offerings we're hosting in the Events column to the right!
  • Congrats again to all our FGB fundraisers! As of 11:46pm last night, we were 39% closer to our goal. How fast can we get to 50%?? (Also, team Wodtoberfest is back in first and Erik B. is holding onto his lead!)

Own the Weight: Moving Beyond PR-Dominated Thought

By Noah Abbott

A world-record mile. A half court shot to win a million bucks. A hit single that rules the airwaves for a month or two. Society has become more and more obsessed with the rare and extraordinary, celebrating and venerating the “once-in-a-lifetime” moment over the slow and steady grind of dogged hard work and incremental progress. Seen through this lens, greatness becomes a montage of single-frame snapshots instead of long form cinema verite. 

CrossFitters are not immune to this type of thinking. We celebrate PR’ed lifts and WODs, then cling to the numbers as though they are immutable testaments to our continued performance. This partially attributable to CrossFit’s complicated balance between training and sport.Singular numbers matter during competition, as they may be the difference between a win and a loss. They matter psychologically, as the tangible and obvious payoff from long hours of toil and sacrifice. However, confusing PRs with overall fitness, or becoming too reliant or attached to them, is folly. Consider this statement:

“We are what we repeatedly do. Excellence, then, is not an act, but a habit.”

Aristotle was the philosopher’s equivalent of a CrossFit athlete, writing authoritatively on physics, biology, zoology, metaphysics, logic, ethics, aesthetics, poetry, theater, music, rhetoric, linguistics, politics, and government. His generalist approach is echoed in that statement: true excellence is the sum total of constantly and consistently repeated action, not a one-time outlier. 

Let this inform your training and factor it into how you plan lifts and cycles and approach workouts. While a big snatch PR is certainly cause for celebration (doubly so and especially during competition) it is not the most important or descriptive indicator of your lifting prowess or overall fitness. What can you snatch reliably, every time? What can you snatch when you’re tired, sore, or haven’t eaten enough? What can you snatch after a 400m run, or before jumping on the bar for a set of pull-ups? What number would you guarantee you can snatch with your life savings on the line?

This thinking applies to Benchmark WODs as well. I know I’m personally guilty of clinging to certain WOD PRs that I haven’t retested in over a year, even bragging (or worse,humblebragging) about them a bit. While this behavior is somewhat natural and human, it also kind of sucks. What good is my “Fran” time from a year ago, under perfect conditions, with a friend supplying motivation and helping me stick to a strategy? Shouldn’t I be as proud of a “Fran” done 30 seconds slower, alone, with no music? 

I submit that we should focus less on our PRs, and more on numbers we “own.” To operationally define “own,” I mean a weight, time, or score that we can hit 9 times out of 10. I know a CFSBK member who has recorded the exact same “Annie” time three times in a row (and it’s a good one!). He can confidently say that he owns his “Annie” time. Likewise, if you’ve squatted your PR multiple times over a fairly broad time spectrum, you own that weight. Let’s focus on what we consistently own, not what we grasp for a fleeting moment. This is especially important when we use 1RM numbers as the basis for planning a cycle of lifts—don’t use your squat 1RM from when you were a college linebacker if you’re currently a 45-year-old computer programmer. 

This type of thinking is psychologically helpful in two ways. First, it is directly relatable to the way we should be training—valuing steady, long-term, and (relatively) permanent progress over quickly achieved and discarded goals. Second, it allows us to simultaneously take it easy on ourselves (for not always PRing) AND understand that consistency in training is the goal. 

Recently I did a training cycle on my own that had one day each week labeled “SNATCH/CLEAN AND JERK 1RM.” While initially exciting, I quickly began to dread 1RM day, feeling that any day I didn’t PR was a disappointment and indicative that my training wasn’t working. I was explaining this feeling to a veteran Olympic lifter, who told me to take it easy on myself.  “As long as you can consistently hit 90% of your 1RM, you’re fine,” he said. I did the math, and realized my 90% number was eminently achievable. In fact, I owned it. I’d hit it a million times. The rest of the cycle went smoothly—I didn’t PR, and didn’t care, because I got better overall. (The Olympic lifter recently qualified for the American Open, so it seems like it’s working for him too.) 

In sum, try and recommit to enjoying not only the successes and bright moments during your training career, but the training itself. Savor the small sacrifices, the little breakthroughs, and the slow build towards mastery and consistency. PRs are the zenith of a pyramid, built on the wide and strong base of training data that is consistent (and trending upward) over time and circumstance. 

Go forth and own it.

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Rest Day 

CFSBK Pilates Maven KH shows perfect extension at the top of her deadlift. Note the vertical line between her ear, shoulder, hip, knee, and ankle. Check out her Pilates class tonight at 7:30pm!

News and Notes 

  • Fight Gone Bad Fundraising Update: CONGRATS! You guys solidly hit $15,000 yesterday, which means Brooklyn Community Foundation will begin matching any and all donations. Congrats to team Wall Ball Me, Maybe who pulled into first, and to Erik B. who continues to crush it on the individual side (though Peter M. is hot on his tail...). FGB IS 11 DAYS AWAY. Keep it up!
  • Schedule Changes: Remember the GYM WILL BE CLOSED from Friday evening through Sunday evening this weekend. Below are a few more options to add to the roster of fun things you can do instead...

Coach Noah's Kipping Pull-up Workshop on Saturday and Sunday

Coach Noah's Kipping Pull-up Workshop is back with a vengeance and some added wrinkles! This weekend, he will be holding two BEGINNER kipping workshops:

Saturday (10/11) at 11 a.m.
Sunday (10/12) at 11 a.m.
Register here!

This is for folks who have yet to accomplish their first kipping pull-up or need significant work organizing the movement and linking them together. Buy-in for the class is 3 CHIN-UPS for both men and women. By the end of the hour, everyone will have gotten their chin over the bar, will likely have strung a few together, and will definitely have a plan for practice and perfection of their kip. 

Noah will also host two intermediate pull-up workshops

Saturday (10/11) at 12 p.m.
Sunday (10/12) at 12 p.m.
Register here! 

This is intended for folks with solid kipping pull-ups who want to refine their technique and learn advanced skills. The class will cover the gymnastics kip and smoothing/optimizing the kip swing, chest-t0-bar pull-ups, and butterfly pull-ups. Buy-in for the class is 10 UNBROKEN KIPPING PULL-UPS. 

Each class will cost $20 and run one hour. Meet in the annex. Email Noah [at] if you have questions about which class to select. If there is significant interest, another class may be added on the same day or the following week.

Endurance Coach Michael O.'s Running Clinic on Saturday

What: 2-Hour Running and Endurance Clinic 
When: Saturday, Oct 11th from 9am - 11am (the gym will be closed this weekend for the Starting Strength Seminar)
Where: Red Hook Track
How Much: $12

What to expect: This will be a mobile educational clinic to assist a CrossFit athlete in their running technique and how to train it. We will start with the basic requirements needed for an athlete to run, what might hinder that development, and what to do in order to progress that development. We will actively go through a large series of mobility and activation work specific to producing a strong and replicable running stride for each athlete, yet take the time to discuss why this is important. 

After the first hour of educated-movement, we will then go into a sample session and its design based on CFSBK's Endurance Program. This will give some insight on how the program will work and can show what to expect during an actual endurance session. 

We will finish with some basic Q&A for the last 5-10 minutes as needed. 

ALSO: The next cycle of CFSBK's Endurance Program with Coach Mike begins on October 20. Check out the event page for more info. 

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Rack Jerk or Push Press | WOD 10.6.14

Fitness: Push Press 5 x 3 Linear Progression
Start light enough to leave room to go up, about 80% of what you did for a single last week. 

Performance: Rack Jerk 5 x 1
Hit 5 singles between 80% and 90% of your recent 1RM. If you're feeling good then work at the 90% end, if you're feeling off then work at the 80% end. Your work reps must be no lighter than 80% and no heavier than 90%. 

Post loads to comments.

AMRAP 20 minutes:
400m Run
20 Burpees 

Post rounds to comments.

Dave shows Samir how to use the Crossover Symmetry system.

  • There's a fun new post over on Inside the Affiliate, spotlighting CrossFit Oahu in Hawaii. Learn tons from owner Bryant Powers about how they run their five facilities. At the very least, your eyes will thank you for all their colorful photographs. Or maybe you'll decide to move to Hawaii.  

Fight Gone Bad Fundraising Update from Brooklyn Community Foundation

Congrats everyone! We're almost at $13,000—which is 31% of our fundraising goal for Brooklyn Community Foundation. Erik B. and Peter M. are crushing it! 

The best part? Brooklyn Community Foundation is thrilled to announce that they will match the funds you're raising! Once overall fundraising hits $15,000, the Board will match contribution dollar-for-dollar. You or your friend puts in $10? Our Board puts in $10, doubling your impact on Brooklyn’s communities. We're so close! There will be another surprise when we hit $35,000, so KEEP IT UP!!

Congrats to those teams and individually topping our leaderboards on CrowdRise! Below are our top fundraisers from both the individual and team divisions (as of 2pm Sunday 10/5):

Top Five Teams:

  1. Wodtoberfest
  3. Swoldiersoffortune
  4. Menace to Swolbriety
  5. Wall Ball Me, Maybe

Top Five Individuals: 

  1. Erik B.
  2. Peter M.
  3. Scott M.
  4. Asta F.
  5. Michael A.

Another Brooklyn Boulders Session Added for Next Weekend!

Cruise Director Mare L. was able to get another climbing session for us at Brooklyn Boulders next weekend. The Saturday class is sold out, but there is now a class on Sunday at 4pm.

The session is a special one-hour course that teaches climbing techniques. You'll use your gymnastics-heavy, explosive-lifting skills on dynamic cave-esque walls like The Beast, and get to connect with the climbing community at BKB! The course has been specially designed for CrossFit South Brooklyners AND discounted (their 30-minute Learn-to-Boulder class is normally $45).

When: Sunday, October 12, 4pm
How Much: $30, includes day pass and gear rental for the day of the class (a $36 value)
Sign up here! 

The class is capped at 10 people, but if you find this 4pm class is sold out, please email Mare at mare [at] 

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What kind of pre-class movement prep do you do?


Snatch | WOD 10.5.14

Fitness: Snatch Deadlift + Hang Power Snatch
Work up to a heavy load on the complex and perform 3-5 reps there. 

Performance: Snatch 5 x 1
Hit 5 singles between 80% and 90% of your recent 1RM. If you're feeling good then work at the 90% end, if you're feeling off then work at the the 80% end. Your work reps must be no lighter than 80% and no heavier than 90%. 

Post loads to comments.

Partner Cindy
5 Pull Ups
10 Push Ups
15 Squats

Partners alternate rounds for 20 minutes.

Jason K. and Rosa M. visited CrossFit 7 Mile in the Grand Cayman

What Are You Doing Today?

CFSBK has three fun options for your Sunday:

  • Active Recovery with Coach Fox at 11am.
  • Coach Frankie Murray's Olympic Lifting crew has their mock Olympic lifting meet at 3pm.
  • Learn More About the Park Slope Babysitting Coop during their fall meeting from 3:30pm-5:30pm.  

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Front Squat | 10.4.14

Fitness: 3 x 3 Linear Progression
Start a bit heavier than your heavy 8 from last week, light enough to add weight for the next 6 weeks. 

Performance: 5 – 5 – 5
Work up to a top set of 5 reps. No failing. 

Post loads to comments.

AMRAP 10 minutes:
10 Push Presses 95/65
10 Sumo Deadlift High Pulls 95/65
10 Box Jumps 24/20 

Post rounds and Rx to comments.

Rob U. pulls 275 during the Deadlift Burpee WOD

News and Notes 

  • SCHEDULE CHANGES TODAY: Yoga for Athletes and Active Recovery are canceled.
  • Come check out Coach Frankie Murray's Olympic Lifting crew crush their mock Olympic lifting meet tomorrow at 3pm!

Learn More About the Park Slope Babysitting Coop TOMORROW

CFSBK parents, are you looking for affordable and convenient babysitting? A way to get to to know other CFSBK/Park Slope families? The Park Slope Babysitting Coop—currently headed by CFSBK's own Coach Nick (president) and Erica N. (secretary)—allows parents to trade babysitting shifts with each other, and is currently recruiting! The fall meeting will be held at CFSBK on October 5th at 3:30pm-5:30pm. If you are interested in joining or just want to learn more, please plan on attending! 

About the Park Slope Babysitting Coop 
The Park Slope Babysitting Coop is a convenient way to trade babysitting time with your neighbors! Babysit others' children to earn points, and trade those points in when you need a night off. You have complete control over who you sit for and who sits for you. Scheduling and point management are handled though an easy-to-use website.

Best of all, trading babysitting is affordable. Annual coop dues ($10) pay for managing the website, and there are no additional costs for trading babysitting hours.

The Park Slope Babysitting Coop meets quarterly to ensure that all participants have a chance to get to know their potential sitters and children. Attendance at a meeting prior to joining is mandatory. If you are interested in joining, please plan to attend the summer meeting at CFSBK, October 5th, 3:30pm-5:30pm! RSVPing is appreciated, but not required.

Contact Erica N. with any questions and to RSVP: erica.nofi [at]

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Rest Day

Resident Gymnastics coach Ken H. demonstrating a Back Lever (chest down) and Front Lever (chest up) during his gymnastics class.

Upcoming Scheduling Changes

Saturday 10/4: 11am/12pm Active Recovery CANCELED
Saturday 10/4: 10am Yoga for Athletes with Coach Whit CANCELED
Saturday 10/11: 11am/12pm Active Recovery CANCELED 
Saturday 10/11: 10am Yoga for Athletes with Coach Whit CANCELED 
Sunday 10/12: 11am Active Recovery CANCELED 

The gym will be closed next weekend from Friday evening through Sunday evening. There will be a few options for you to hang with CFSBKers that weekend and stay active, including a running clinic with Endurance Coach Mike O. on Saturday, October 11 (more details soon!) and roller-skating on Sunday, October 12 from 2-4pm

Fight Gone Bad Updates

Congrats everyone! We raised $5,000 in three days, putting us at around $10,000—which is 24% of our fundraising goal for Brooklyn Community Foundation. We posted some great fundraising tips last week, and a sample email template if you haven't started fundraising yet.

Take a moment to learn more about The Brooklyn Community Foundation and all the great work they've done. They support a variety of artistic, agricultural, environmental, social, and educational programs helping people of all ages. No doubt there are several programs they've helped that you identify with. Here is a quick list of ALL their grants.

Congrats to those teams and individually topping our leaderboards on CrowdRise! Below are our top fundraisers from both the individual and team divisions (as of 6pm Thursday 10/2):

Top Five Teams:

  1. Wodtoberfest
  3. Menace to Swolbriety
  4. Swoldiersoffortune
  5. Gatto Vattos

Top Five Individuals: 

  1. Erik B.
  2. Peter M.
  3. Scott M.
  4. Asta F.
  5. Richard G.

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