WOD 6.19.14

4 Rounds of in 4 minutes complete:
30 Russian Kettlebell Swings 53/35
270m Run
AMRAP Push Ups

4 Rounds of AMRAP 4 Minutes:
15 Thrusters 95/65
5 Muscle Ups 

Rest 4 minutes between rounds.

Post Rx and Push-ups or rounds completed in each of the 4 work intervals.

Global Flexion and Extension

By David Osorio

In the top picture Lauren B. demonstrates a mature hollow position while kipping on the rings. Her body is in global flexion, which means that her thoracic spine and hips are in slight flexion (closed forward) with the back remaining relatively neutral. This position is needed in kipping to effectively transfer forces generated in the swing throughout your entire body. Hollow Rocks and holds are excellent ways to drill these positions into your body and develop the isometric strength needed to transfer the position into more dynamic settings. The moral of the story? Virtuosity in Hollow rocks and holds!

In the bottom picture Lauren is globally extended, which again means that her hips and thoracic spine are in extension with no other extremes in joint positions. Her toes are pointed and together, her knees are extended with the thighs squeezed tight and her head remains relatively neutral. It's common to see athletes break position by flexing their knees, letting their legs drift apart, and over extending in the lower back or at the neck. These faults lead to loss of power transfer and more localized compression moments in your joints. Focus on controlling your body position during these dynamic movements and note how much more effortless and efficient they become.

  • There is no Yoga for Athletes tonight, or on Saturday (6/21), since Coach Whitney is getting her surf on in Costa Rica.

  • _________________
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    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.

    Post loads to comments.

    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.

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    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?
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    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.  

    Post loads to comments.

    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. 

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    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!

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    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!

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