Workout of the Day

5 Rounds for reps of:
1:00 Ski Erg, Cals
1:00 Rest
1:00 Wall Ball
1:00 Rest
1:00 Double Unders
1:00 Rest

Notes
Today’s interval workout alternates between work and rest every minute. Try to fill each work minute with reps and try to stay consistent across all 5 rounds.

Programming Template: Week 2/6

Recently Gus performed his show “This is the new me” to a sold out Bell House. The show was a huge success and so well received. We’re so proud of Gus’ success and were so happy to see how many gym members went to support him. Follow him on instagram here!

Ski Erg 101 with Mat Fraser

Workout of the Day

4 Rounds for max reps:
1:30 AMRAP Power Snatches 155/105
1:30 AMRAP Air Bike, Cals
3:00 Rest

Notes
The power snatches in each interval should be performed as steady singles with the goal of 7-10 reps per round. If you’re comfortably hitting more than 10 reps per round its too light.

Your score is total power snatches and calories completed.

Programming Template: Week 2/6

Next Saturday 🎈

Next Week!We’re turning 19 next week and want to throw our community a party. We’ll be renting out Evalyn’s Tap House located on Bulter and Nevins near the gym. There will be an open bar and food from 7:30pm-9:30ish. All are welcome!

Workout of the Day

FLOATER STRENGTH

Choose one exercise
– Bench Press 10-10-10
– Front Squat 3-3-3
– Deadlift 3-3-3
– Power Snatch 3-3-3
– Bike/Ski :30 on :30 off x 12-15:00

Notes
Tomorrow we have power snatches and rowing.

METCON

3 Rounds for time
Run 400m
15/10 Strict Pull-Ups

Notes

Pull-Ups
Strict
Strict into Kipping as needed
5 Jumping pull-ups to Negatives
10 Self Assisted

Run
400m/270m
Bike 1000/800m

Programming Template: Week 2/6

CFSBK Coaching Meetings

We have a training staff meeting every month at CFSBK. The basic format starts with a quick go-around where everyone updates the group on anything going on with them personally, or answers a prompt that everyone reflects on. After the go-around, David updates the team on any news and notes related to the gym or upcoming events, followed by time for people to ask questions or bring anything up for brief discussion (equipment requests, feedback, etc.).

After the intro portion, we’ll usually focus on group class programming, where coaches can discuss any issues they’ve had with time or logistics, things they’ve liked, things that were challenging, how things are being received by members, and so on.

Beyond that, the meeting moves into one or two practical or discussion segments. We’ll often follow up on the focus we talked about at the last meeting and see how everyone implemented it into their coaching over the past month. This could be something like focusing on external cues versus internal cues, or giving a specific kind of feedback to people and seeing how it went.

The practical portion is usually a breakout, where coaches run through mock class segments or demo a movement progression. In our last meeting for example, everyone led novel five-minute movement prep segment, showing off something new they’d been trying. After each person went we would discuss things we liked about it, questions we had etc.

Workout of the Day

METCON

On a Bike, Rower or ski erg, complete 4 rounds of:
Work for 50 seconds, rest 10 seconds
Work for 40 seconds, rest 20 seconds
Work for 30 seconds, rest 30 seconds
Work for 20 seconds, rest 40 seconds
Work for 10 seconds, rest 50 seconds

Notes
It’s just you and a machine in today’s workout. Manage your pace based on the duration of each effort. As the time of the work intervals decreases, push the pace harder. Pay attention to the numbers on your screen.

ASSISTANCE

Choose one exercise
– Strict Pull-Ups 3x max
– Push-Ups or HSPU 3x max
– Dips (any style) 3x max
– Goblet Squats 3×8-12

Notes
Perform three or more sets on one of the exercises. Aim for at LEAST 8 reps per round. If you can do more than 12 you need to make it harder.

Outside of our floater lifts tomorrow, we have running and strict pull-ups

Programming Template: Week 2/6

CrossFit shavasana

When CrossFit becomes lifeline: Esther Adams’ story

For Esther Adams, CrossFit became more than a workout. It became a lifeline. After seeing a humorous advertisement for a CrossFit gym, Adams decided to give it a try — a decision that has changed her life forever.

She trained through three pregnancies, adapting her workouts as her body changed and building strength through every season of motherhood. When she faced postpartum depression, it was the CrossFit community that helped carry her through. She brought her kids to the gym, and coaches and fellow members held her baby so she would have time to move, train, and take care of herself. They showed up for her when she needed them most and encouraged her to keep coming back.

Today, Adams says she’s forever grateful for the community at CrossFit Seabright in Santa Cruz, California, and for anyone who’s hesitant to try she has one simple message: “CrossFit is for anyone.”

Workout of the Day

STRENGTH

Front Squat
3-3-3

Notes
Perform 4-5 warm-up sets followed by three challenging triples. The works sets can be across or progressive.

METCON

For Time
75 Double Unders
21 Burpees
21 Toes to Bars
50 Double Unders
15 Burpees
15 Toes to Bars
25 Double Unders
9 Burpees
9 Toes to Bars

Notes
This should be a short and fast triplet, keep your foot on the gas and deal with how you feel later.

Jump Rope
Double Unders
75/50/25
50/25/12
1:00/:45/:30 AMRAP

Single Unders
1:00/:45/:30 AMRAP

KT2B
15/9/6 reps kipping or strict
21/15/9 Hanging leg raises
21-16-9 V-Ups or Tuck-Ups

Programming Template: Week 2/6

Jeff doing Jeff things

Front Squat Vs Back Squats

Today we have Front Squats. A common question we get is “what’s the difference between front and back squats in terms of what muscles we’re working?” While there’s significant overlap in the overall squat pattern we’re training, holding the barbell in the front rack requires a more upright torso position relative to a back squat. This change in bar placement and posture shifts more of the work onto the quads, while the upper back and trunk have to work harder isometrically to keep you from folding forward. The Back squat lets the torso lean forward more, which biases the hips, glutes, and hamstrings and make the bar position more stable. This allows us to move more total weight with back squats.

This diagram below compares the Front Squat to the High Bar and Low Bar Back Squats. You can see clearly that in the front squat the torso stays much more upright and the knees track much further forward of the midline than in either back squat variation. That means the knee extensors (your quads) have to work harder to get you up out of the bottom. The front squat also demands more shoulder, wrist, and ankle flexibility than the back squat. Finally, it carries more transfer to other movements like cleans, thrusters, and anything overhead.

Workout of the Day

METCON

2 Rounds for time:
50 Sit-Ups
40 Kettlebell Swings 53/36
30 Calorie Row / Ski / Bike
20 CTB Pull-Ups
10 Goblet Squats 100/70

Notes
Grind through two rounds of this workout trying to hit each movement hard.

Pull-Ups
Kipping CTB or Strict
Kipping
Banded, Self Assisted or Ring Rows

ASSISTANCE

Seated Lateral Raises
3×8-12

Notes
Perform 1 warm-up followed by 3 sets that go within 1 rep or to failure.

Programming Template: Week 2/6

We slinging them heavy Dumbbells today. Here’s a primer on how to pick one up without it feeling super cumbersome

🎂 Saturday 9/19: CFSBK’s 19th Birthday & Member appreciation night 🎂

We’re turning 19 and want to throw our community a little party. We’ll be renting out Evalyn’s Tap House located on Bulter and Nevins near the gym. There will be an open bar and food from around 7:30pm-9:30ish. We hope to see you all there!

Workout of the Day

In teams of three complete 15 Rounds for time of:
10 Bench Press 135/95/65
10 DB Step Overs 50/35/25
10 DB Bent Over Rows 50/35/25
200 Run

(+) 155/105 Bench Press or higher

Notes
Partner 1 works through the bench press, step overs and rows alone, once they get to the run, parter 2 can start in on the triplet. Continue in the same pattern for partner 3 until each person has completed 5 rounds.

Bench Press
Should be completed in 1-2 sets. If you’re hitting a wall adjust the weight down.

The step overs and rows will get very grippy but each exercise should be unbroken.

LABOR DAY SCHEDULE

Group Classes
8am CrossFit
9am Short Circuit
10am CrossFit
11am CrossFit
12pm CrossFit

Open Gym
8am-1pm

Programming Template: Week 2/6

Check out Rebeca and Josh’s new play “Human Things” opening on 9/12

Hello Everyone!

I (Rebeca R) am producing and acting in a new play Off-Broadway called Human Things (written by our very own Josh Owen, and starring Tony Award-winner Victoria Clark). David told me to share the info so he could pass along to the CFSBK community.

I have a 15% off Promo folks can use for our early previews which run Sept 12-20:
HTPlay15

HumanThingsPlay.com
Performances begin September 12
The West End Theatre (263 W 86th Street)

I would so love to see some folks from the gym there!

Best,

Rebeca Robles

Workout of the Day

SKILL: Gymnastics Shapes

On coach’s flow
Wall Piked HS :20 x2
Hollow Body Hold :20 x2
Arch Hold :20 x2
Parallette Tuck Hold :20 x2

METCON

Row 3k

Notes
You can either go for your best time today or use this as a more aerobic effort on the rower. Regardless, try to use the strategy below, it’s just a matter of intensity on your end.

Take the first 1K at an aerobic pace, settle into things. When you get to the 2nd 1K, try to drop :05-:10 off your average splits. At the start of the final 1K, just try to stay consistent. Be patient until the last 500m, or the last 300m if you don’t have much left. Always finish strong.

You can estimate your finish time based on the 500m split you can sustain.

Time to complete 3k / Average Pace
10′ / 1:40 pace
11′ / 1:50 pace
12′ / 2:00 pace
13′ / 2:10 pace
14′ / 2:20 pace
15′ / 2:30 pace
16′ / 2:40 pace
17′ / 2:50 pace

Programming Template: Week 1/6

Did you lose your stuff?? Honestly you probably did. Here’s this week’s batch of things from the lost and found. We post a picture of everything left on a regular basis. After a few weeks we donate everything to VOCAL NYC which has a free clothing store for people in need.

Wall Facing Piked Handstand

Today’s skill work includes a wall facing piked handstand. We’ve programmed these before and they do an excellent job developing not only handstand stamina but are very challenging on the flexibility required to hold the pike at 90 degrees.

Workout of the Day

PARTNER WORKOUT

20 Rounds for time:
9 Burpees over bar
7 Hang Power Cleans 95/65/45
5 Thrusters

(+) 115/75

Notes
Partners alternate full rounds until each person has completed 10 rounds. Your early rounds should take you somewhere around 1:00 with the later rounds spilling into around 1:30 range. There is a soft 30 minute cap on this workout but its possible closer to 20.

Programming Template: Week 1/6

It’s not uncommon for us to test workouts before we program them into classes. The photo above is from a trial run of today’s workout. The original version had the same reps and format as above, but it was written as a 21-minute AMRAP, with the goal of holding 1:00 rounds for the full 21 minutes. Some natural fall-off in the back half meant not everyone was getting similar volume, so we changed the format to a fixed 20 rounds to keep most people finishing in the 20-25 minute range.

Age is NOT just a number

If you can, take 5 minutes to watch the whole video below from Coach Greg Everett of Catalyst Athletics. Then come to class so we can continue the pursuit of increasing life within our decreasing days and do our best with what we’ve got… today!

Workout of the Day

SKILL: Bar Muscle-Ups

3 Rounds for Quality
3:00 Row or Bike at recovery pace
8-10 Ring or Bar Muscle-Ups

Notes
Today is all about muscle-up development, the row or bike should be conversational and just help keep blood flowing while you recover between efforts. Choose one option below based on where you’re at:

Strength: 5 strict Pull-Ups + 5-10 Dips
Skill: Banded Ring Muscle-Ups or Jumping bar muscle-ups
Capacity: 8-10 Muscle-Ups

FLOATER STRENGTH

Choose one exercise
– Power clean 3-3-3
– Back Squat 8-8-8
– Bench Press 8-8-8

Notes
Tomorrow we have burpees, hang power cleans and thrusters

Programming Template: Week 1/6

Fight Gone Bad is just 8 weeks away… Karl and Mikey say get those costume ideas flowing, people!

For better work on the rig: more core!

In the quick clip below, the coach beautifully demonstrates how actively creating the hollow shape (snapping the rib cage down) after the arch shape in the kip swing helps to propel you up and over the bar. Send force down to go up!

 

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