Deadlift | WOD 1.25.15

Deadlift: 1-1-1-1-1
Up to 5 attempts at a new 1RM deadlift. Rest as needed between attempts. If you're feeling good and maintaining position then go for it. If not, get something heavy in and call it quits.

Post loads to comments.

18 Minutes Not For Rounds:
5 Strict Toes to Bar or Supine Floor Levers
10 Front Rack Reverse Lunges, as heavy as possible
15 Calorie Row or 130m Jog 

Post loads and movements to comments.

Some of our volunteers for David's ITA video and photo shoot class yesterday, making wall balls look good

News and Notes

  • DON'T FORGET TO RSVP FOR CLASS: Go to the CFSBK Online Store, log in, click “Calendar” from the left-hand column, select the class you plan on attending, press the blue “Reserve” button on the right-hand side of the screen, and voila! It's that easy. Learn more on the RSVP to CFSBK page (located in the left-hand column under General Information).
  • Don't miss the last Meditation Workshop today at 3:30pm. Learn more here and don't miss your chance to get super Zen. Please RSVP on the event page!

Lululemon Brooklyn is Hiring!

Lululemon Brooklyn is looking for fun, like-minded locals to join their team! Whether you are looking for a career change or something to complement your routine, they have part-time and full-time positions available. Please fill out your application on-line here.

There are several positions available, so fill out the application, come by the store, and introduce yourself. They hope to hear from you soon! If you have any questions, email Brendy, the store manager, at biglesias [at]

13 CrossFit Gym Etiquette Rules You Need To Know BoxLife 


Pause Front Squat | WOD 1.24.2015

Pause Front Squat: 1-1-1-1-1
Work up to a heavy single. Pause for 3 seconds at your absolute ROCK BOTTOM position before aggressively driving your legs to stand back up. The ideal bottom position is your hamstrings resting on your calves while maintaining an extended spine.

Post loads to comments.

Not For Time:
50 Double Unders
25 Push Ups
40 Double Unders
20 Push Ups
30 Double Unders
15 Push Ups
20 Double Unders
10 Push Ups
10 Double Unders
5 Push Ups 

Post about your experience to comments. And your time too, if you struggle with the concept of Back-Off Week. 

Congrats to Allie B. on getting her first pull-ups on Thursday! Here she is crushing her front squats.

News and Notes

  • DON'T FORGET TO RSVP FOR CLASS: Go to the CFSBK Online Store, log in, click “Calendar” from the left-hand column, select the class you plan on attending, press the blue “Reserve” button on the right-hand side of the screen, and voila! It's that easy. Learn more on the RSVP to CFSBK page (located in the left-hand column under General Information).
  • Don't miss the last Meditation Workshop tomorrow at 3:30pm. Learn more here and don't miss your chance to get super Zen. Please RSVP on the event page!

Travel Gym Recommendations

Last year, we added a tab to fix the often weekly request for recommendations re: other gyms while people are traveling. The tab is Travel Gym Recommendations (it’s in the left-hand column under Member Resources). This forum has almost 100 posts and has become a great place to keep everyone’s notes about their experiences at other affiliates, both good and bad. Most recently, we heard about...

Friendship, for a Healthy Heart The Atlantic 


Rest Day

Behind the Desk, and Introducing a CFSBK Woman of Many Talents: Janelle Barth

We are so excited to announce Janelle Barth's new roles at CFSBK. Janelle was our Athlete of the Month last July, and she came on-board to work behind the desk in August, and took on a number of other roles in October. She is now our Front Desk Manager, Project Manager, and Director of Kids’ Club and CrossFit Kids. Janelle has plenty of experience in each of these roles, and her leadership and organizational skills have already helped make CFSBK an even better version of itself. You will also still see her behind the desk, so check out her interview below! 

Two weeks ago, it was Camillionaire, and now, introducing...

Name: Janelle 

Where were you born and where did you grow up: Born: Brooklyn, NY; Grew up: Wheatley Heights, NY 

How long have you been CrossFitting, and how did you arrive at CFSBK? Three years. I was introduced to CrossFit by a personal trainer at 24 Hour Fitness and tested out of Foundations with Fox in December 2011. Took my first class on January 2, 2012 and the rest is history. 

What are you up to when you're not at 597 Degraw Street: I started graduate school at Bank Street this month! Before working at SBK, I worked extensively with kids as a camp counselor and program director, a swim instructor and swim team coach, and as the Director of Operations at an enrichment center for children newborn to 5-years-old in Manhattan. I also like long walks on the beach, baking, knitting, and Legos.

First album that you loved: The Dirty Dancing soundtrack

"Ask me about that time I..." watched the sunset on top of Mauna Kea

Favorite restaurant or bar in Brooklyn: Walter's in Fort Greene 

Favorite and least favorite lift: Favorite: deadlift; least favorite: deadlift

Any Front Desk PSAs you'd like to share? Please clean up after yourself!

News and Notes

  • Jordan W. wrote a post about his journey with CrossFit at CFSBK on his blog, Caveat Lector. Check it out here!
  • Lost and Found: Does any of this belong to you? Pick it up by 2/5 if so, or we're giving it away.
  • Have you signed up yet for the CFSBK Snowshoe Trip in the Catskills on January 31? There are still a couple spaces left, but your deadline to sign up is TODAY! Learn more here.
  • DON'T FORGET TO RSVP FOR CLASS. The early morning folks are crushing the evening folks at RSVPing. Step up your game! Go to the CFSBK Online Store, log in, click “Calendar” from the left-hand column, select the class you plan on attending, press the blue “Reserve” button on the right-hand side of the screen, and voila! It's that easy. Learn more on the RSVP to CFSBK page (located in the left-hand column under General Information). 

The Likely Cause of Addiction Has Been Discovered, and It Is Not What You Think The Huffington Post
Watch Tommy Caldwell Climb Pitch 15 on the Dawn Wall Patagonia
Airpnp: How Much Would You Pay to Use a Stranger's Toilet? New York Post
Thread on Reddit’s swoleacceptance forum: “Goodbye, brothers. I am willingly trying to lose my gains.”


Pull-Up Practice | WOD 1.22.15

Strength: 7 x 3 Strict Pull Ups
Use assistance as necessary. Rest about 2 minutes between sets. 


Skill: 20 Minutes to Practice Sub Max Sets on the Kipping Pull Up, or Butterfly for Advanced Athletes
Kipping Practice - 3 Strict Pull Ups
Butterfly - 3 Strict Pull Ups + 10 UB Kipping Pull Ups 

Post what you worked on to comments.

Kettlebell Clean and Jerk to Windmill
Work up to a heavy to a heavy set of 5 reps for each arm. 

Post loads to comments.

Samir C. getting scapjacked before class! Have you tried out our Crossover Symmetry bands yet? Crossover Symmetry is most effective when used pre- and post-WOD, and it can make a huge difference in shoulder health and performance. With regular use, you will quickly notice the difference in how your shoulders feel and move. Whether your goals are to set PR’s overhead or relief from shoulder pain, incorporating Crossover Symmetry can help. Follow along with the black placard or ask a coach for help.

Upcoming Events at CFSBK

  • Have you signed up yet for the CFSBK Snowshoe Trip in the Catskills on January 31? There are still four spaces left, but your deadline to sign up is Friday! Learn more here.
  • There's another Meditation Workshop coming up this Sunday at 3:30pm. Learn more here and don't miss your chance to get super Zen. Please RSVP on the event page!

Catching up with CFSBK Classifieds

Have you checked out CFSBK Classifieds recently? (Located in the bottom left-hand column under Member Resources.) It's exactly what it sounds like: a specific forum for all CFSBKers to connect with each other on the level of services, housing, employment opportunities, items for sale or giveaway, lessons and classes, programs, etc. Also, please note that all posts will be deleted after one month(-ish), unless they are advertising long-term services, such as Camille's work as a freelance Illustrator/Graphic Designer or Amanda Mc.'s work building websites.

The Classifieds idea is a result of our desire to find a better way to localize all the resources within our community. Head over there to play around and post (responsibly) to your heart's content! If you have any questions, please email Kate at katharine [at] And here are some recent highlights!  

Is a Climate Disaster Inevitable? The New York Times
The Most Important Three Words in Strength and Conditioning Eric Cressey
Kettlebell Clean and Jerk Technique TechniqueWOD 

In order to run a self-defense class, we need about 5-7 more interested CFSBKers. If you're interested (and didn't already tell us), please let us know in the comments!


Box Squats | WOD 1.21.15

Box Squats
Work up to a 3RM Box Squat on a box that allows you to sit at full depth. Use your regular stance and squat style and maintain tension throughout the pause. Aim for around 70% of a 1RM (or 80% of your best 3x5) and go up from there as appropriate. If you have time, watch this video before coming to class: How to Box Squat Properly.

Post loads to comments.

Tabata Russian Kettlebell Swings, as heavy as possible

Post loads and total reps to comments.

Brian P. warming up his squat 

News and Notes

  • Cruise Director Mare L. (who was responsible for so many great events in 2014) is interested in coordinating a volunteer project for CFSBKers. If you have any ideas for projects that could accommodate larger groups, email Mare [at]
  • DON'T FORGET TO RSVP FOR CLASS: Go to the CFSBK Online Store, log in, click “Calendar” from the left-hand column, select the class you plan on attending, press the blue “Reserve” button on the right-hand side of the screen, and voila! It's that easy. Learn more on the RSVP to CFSBK page (located in the left-hand column under General Information).
  • Registration for the Airbnb Brooklyn Half opens at noon today, and sells out quickly. Don't miss your chance to run through your favorite borough!
  • Sending birthday love to Gina G., all the way from Brooklyn to Austin (read her Parting Love Letter from October)!

New Training Template and Standardized Warm-ups

Head over to our Current Programming Cycle tab (located in the left-hand column under Member Resources) to see what's on tap for the next 10 weeks! Our new standardized warm-ups are listed below.

3 Rounds Not For Time:
10 Paused Overhead Squat (pause on tension at the bottom)
10 Ring Rows
20 Hollow Rocks 

3 Rounds Not For Time:
20 Lunges
10 Push Ups
5-10 Chin Ups

Introducing: CFSBK Kids Club 

Thank you to everyone who responded to our survey in December. Based on your responses, we are excited to launch the CFSBK Kids' Club on Sunday, Feb. 1st!

This won't be your ordinary kids' watch program! This one hour drop-off program is designed for children ages 3 to 8, and will keep them engaged with hands-on activities. While you're working out, your child(ren) will have the opportunity to explore arts and crafts, science experiments, games, and movement. You'll get peace of mind and they get an hour jam packed with FUN!  

Drop-in: 1st child - $10/child (take 20% off for the older child when siblings are registered together)
5 Pack: $40/child (1 child), $55/siblings (2 children) 
RSVP Required, more details on this process coming soon!

Please note that CFSBK Kids' Club is a separate program from CrossFit Kids. CrossFit Kids is under development and will be announced in the coming weeks.

Questions? Email Janelle [at]

Team’s Mission: Beat the Boys (and Maybe Make Them Cry) The New York Times
Check Out This Woman’s Cool Pull-Up Routine UpRoxx 


Rest Day

This is a good video of Coach Burgener doing some active mobility exercises with various lifters. Everyone's issues will be different, but this video is a good example of how poor mobility can inhibit your ability to perform. Pay attention to where your range-of-motion limits you from getting into good positions. Focus on targeting your tight or immobile areas, both before and after class. You can also check out Active Recovery tonight at 6:30pm!

  • Happy belated birthday, Tim G.!

Taking your Gainz Outside the Box

By Noah Abbott

Way back in the dinosaur days of CrossFit, Chuck Taylors were the “it” shoe, the mascot was a creepy/disgusting clown, and the CrossFit Games were held in some dude’s backyard. In a CrossFit Journal article called “What is CrossFit,” Greg Glassman used 100 well-chosen words to define a world-class fitness program:

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.

It’s been a number of years since Glassman penned those words. Now everyone covets the hot new Reebok Nano 36.5.0, the mascot is... Chris Spealler (?), and the CrossFit Games is held in not one, but two honest-to-gawd sporting arenas AT THE SAME TIME. Astute readers will realize some other change—starchy carbs have enjoyed something of a renaissance and creativity is (thankfully) no longer the most prized element of your strength program. The absence of gymnastics in day-to-day CrossFit could be the subject of its own article (I’ll write it if people are interested!) but today I want to examine the last sentence of the credo:

Regularly learn and play new sports.

While the primacy of the CrossFit Games has turned CrossFit into a sport for a select few, for many, CrossFit is a fitness program used to complement and enhance other activities.  While these certainly can be mundane (picking up your kids, climbing the stairs to your 17th floor walkup studio, etc.) testing your increased strength, stamina, and force production through the lens of sport can be a great way to see your progress made real. Also, they are fun, a great way to meet others, and often lead to mass taco consumption (buyer beware!).

Some care needs to be taken when incorporating sports into your weekly routine. First, ease into it. Treat your (re)introduction into a sport the same way you did your first few weeks out of Foundations, and make sure everything feels easy and sustainable before testing your capacity. 

Next you’re (relatively) old! You will likely need to warm up more comprehensively and intensely than you did when you were the 3rd string JV point guard on your high school basketball team. Make sure that your warm-up is dynamic, and include some lateral movement prep. If CrossFit has a major hole in its “game,” it is in a lack of lateral movement training. The most common injury on this year’s (ahem, world champion) CFSBK Soccer Team was the lowly, but debilitating and lingering groin pull—a lateral movement strain. Remember, the dynamic and non-predictable nature of a sport, while great fun, brings with it heightened potential for injury. Warming up will shrink the window of opportunity for injury, but the risk remains, and its up to you to weigh the cost and benefit.

Here’s a great video of the LA Galaxy warming up, which combines body temperature increase, DROMs, lateral movement, and other elements.

Lastly, organization is your friend—an organized, competitive, officiated league will be more beneficial from a skill development and injury risk perspective than occasional pickup games.  Regularly scheduled exposures to the same stimulus (sound familiar) is more beneficial than random bouts of intense activity with unregulated opponents and little to no officiating or supervision. CFSBK has organized (world champion, ahem) soccer, softball, and football teams, with a new basketball team. Keep your eyes on the blog for these opportunities, and we always encourage people to start their own gym-based team if they have a sport they’d like to play.

Running and Other Monostructural/Endurance Pursuits
Many people find their way to CrossFit by way of endurance sports. Some find CrossFit scratches a very similar itch to endurance training—dedication to consistent training and steady progress towards a goal. For some, CrossFit totally replaces their endurance training, but for others, the meditative qualities of endurance work or the thrill and camaraderie of racing keeps them “serving two masters.” As with ball or team sports, we love to see members challenging themselves and pursuing diverse fitness goals. That said, endurance training is potent medicine, prone to overdose.

Think of your workout in terms of reps. Even a high-volume CrossFit workout will top out at around 500 or so total reps. Now, I challenge you to think of a 10 mile “training” run, and consider each step a rep. An ACSM Sports Journal study using a pedometer found average participants took roughly 1,000 steps per mile. Using that as a baseline, a 10-mile run breaks down to roughly 10,000 distinct repetitions. The sheer volume of repetitive movement translates to a wider window of opportunity for motor pattern dysfunction, training induced overtension, and subsequent injury. 

I am by no means suggesting that you discontinue your endurance training (although I’ll be sitting over here on this lawn chair sipping a margarita while you do so). Instead, I’d hope you take two things into account:

1)    Reduce total training volume. Think of your CrossFit workouts and endurance work as complementary. Believe it or not, you are getting a solid metabolic stimulus during CrossFit workouts, and increased strength allows you to more easily move your body over distance. Despite the relatively short timeframe, your training is much more efficient than long, slow distance training. This classic CrossFit Journal article, more than any other, totally changed the way I thought about “cardio” as I transitioned from a “traditional” training mentality. CrossFit Endurance has some good templates for training for endurance sports like a CrossFitter, but in reality its simpler than that. Run less, prioritize sprints and intervals, and take it easy on your body! 

2)    Double Down on Mobility. Most running injuries are not traumatic by nature. Instead, they are insidious, creeping, overuse injuries that result in compromised ability to achieve some of the vital positions necessary for safe and effective CrossFit training. Most often, this manifests itself as severely reduced ability to dorsiflex the ankle, leading to ruinous squat positions. Here’s how you should look. If you run or cycle a lot, here’s how you probably look. Spend some time working on your ankles, and likely on your soft tissue as well, as your hip flexors, piriformis, and calves will all be brutally tight from the constant pounding.

Other Fitness Modalities (?!?!?!)
Indeed, there are other ways to feeeeeeel the burrrrrrrn than CrossFit training. Try them! This holds especially true for disciplines that bias mobility, proprioceptive, and meditative practice, like Yoga, Pilates or Gymnastics training, which will only make you a better, stronger, stretchier CrossFitter. Other pursuits vary widely in their usefulness, but always look for programs that quantify your output and give you something to build on, as opposed to just getting you sweaty. For example, while I find being sitting on a fake bicycle and listening to really loud EDM inherently silly, I’d much rather go to a Flywheel class than a SoulCycle class, because the former includes performance metrics like “RPM's, Torq, Speed, Power, Distance, and Estimated Calories,” while the latter offers better curated playlists. If you’re gonna sweat, make it count.

In conclusion, play sports, don’t run yourself into the ground, and prioritize quantifiable fitness pursuits that enhance, rather than destroy your ability to “perform constantly varied functional movements at high intensity.” Or, just do Prancercise.

The Calm Conversation—How To Deal With Pain The Science of Running
Squat Mechanics: A Deep Analysis T Nation


Pause Bench Press | WOD 1.19.15

Paused Bench Press
Work up to a heavy single for the day on a paused bench press. Maintain tension as you lower the bar to your chest and pause with control for a 2 count. At the command of "Press" from your spotter, drive the bar as fast as possible to lockout.

Post loads to comments.

AMRAP, 20 Minutes:
Calories Rowed

Hold between 20 and 25 s/m. 

Post calories to comments.

Ben W.’s last day at CFSBK was Thursday (pictured above, between Dave F. and Luca L.). He wrote to tell us his CFSBK story: “After years of uninspired, on-and-off again lifting sessions at New York Sports Club, I needed something different. I played rugby with Luca, and he was the first person I ever heard talking about CrossFit. I was intrigued, but hesitant to try it because I was coming off a serious back injury. Eventually I ended up in Foundations with Coach Fox in Feb/March 2011, back when Noah and Jess were Foundation trainees. I was hooked pretty quickly. I've tried it all over the years—Strength Cycle, C.R.A.S.H.-B.’s, the Olympic Lifting Program, Rings/Backflip/Double Under classes, etc. I really enjoyed Murph, Fight Gone Bad, and other gym events, strategizing and comparing WOD performances with Luca and Dave E. during the day, joking around with people after class, and playing softball. When my job moved up to Stamford and we decided to move, I was slow to put our place on the market. I loved my time in Brooklyn and the gym was no small part of that. I met a lot of great people and I will definitely miss the gym. David's attention to detail sets the tone for a great group of coaches. I'm sorry to miss out on the expansion but I'm grateful for my time at SBK. I feel like it was a transformative few years for me.” We will miss you, Ben! And HAPPY BIRTHDAY today!

Seeking: Volunteers for Free Class This Friday at 3:30pm

This Friday (1/23), Coach David will be offering a free class to CFSBK members of all abilities and sizes. The class will include standardized warm-ups, bench pressing, deadlifting, and a WOD. The class is free, but there will be a videographer (fellow CFSBKer Nate P.!) filming, and the footage will be used on Coach David's blog Inside the Affiliate. If you're interested, sign up by emailing David [at] The class is capped at 16 participants.

Deadline to RSVP to CFSBK

Starting today, CFSBK requires our members to preregister online before coming to CrossFit group classes (including Open Gym), Active Recovery, Pilates, and Yoga for Athletes. While we're not actually capping classes, registration allows you to know how many people have signed up for the class you plan to attend, which will add another level of transparency to your membership. You may decide to modify your class selection based on your class-size preferences. We hope this will more evenly distribute attendance, help us plan ahead for larger classes, and inform our consideration for which classes to add when our new space opens.

Exciting side note: You can now attend Pilates on Tuesdays at 7:30pm and Yoga for Athletes class on Saturdays at 10am using your CrossFit membership! (Each class is capped at 12 participants)

You are required to participate. The process only takes a couple minutes, so start now:

Steps to RSVP to CFSBK:

1. Go to the CFSBK Online Store.
2. Log In. (Save your log-in information to your cookies if you want to skip this step moving forward.)
3. Click “Calendar” from the left-hand column.
4. Select the class you plan on attending.
5. Press the blue “Reserve” button on the right-hand side of the screen.

Learn more on the RSVP to CFSBK page (located in the left-hand column under General Information).

If you have any questions about the new RSVP to CFSBK process, please post in the comments!