Workout of the Day

30 Minutes For Quality
400m Run or 1200m Bike
6 ea Weighted Single Leg Squats (Pistols)
3-6 Bar Muscle-Ups*

Notes
Today’s workout incorporates two high-skill gymnastic movements with some aerobic work. The intent is to move through about 4-6 rounds, focusing on building better movement mechanics and consistency, rather than intensity. Make adjustments to anything as needed for your current abilities.

Choose options on the gymnastics work that challenge you. Today is a day you could combine a bit of strength and skill work.

Pistols:
If weighted is not an option yet, perform bodyweight reps.

Flexibility/Skill Scale: Elevated Pistol from Box, Foot Wrap Pistol
Strength Scale: Single Leg Squat to Box with Plate Pressout

Bar Muscle-Ups
*Option for athletes to perform Strict Ring Muscle Ups today if they prefer!

Skill: Attempts, Partner-Assisted, Single Leg Box Bar Muscle-Ups, Kip Swings
Strength: Combine straight-arm pulling + dips, for example:
5-15 sec Front Lever Tuck Hold + 5-10 Straight Bar Dips
10 Dumbbell Lat Pull-Overs + 5-10 Bench/Matador Dips

Programming Template: Week 7/8

Stick a fork in her Maya is DONE with the WOD

2 Tips to improve your bar muscle-ups

Workout of the Day

STRENGTH

Back Squat
3-2-1-3

Notes
With low volume sets today, we can push the intensity and practice the skill of expressing our strength! Find a routine to get in the right headspace before your sets and build some confidence under heavier loads today.

Start with a load that feels like RPE 8.5+ for the set of 3 reps. Build in load on the set of 2 and again on the single. For the final set of 3, aim to go heavier than your initial set. Use last week’s 3 and 2 sets as guidance for where to start today.

If your technique is holding up week to week, push yourself and find the edge, with likely 0-1 rep in the tank on most of the sets.

METCON

21-15-9 Reps for time of:
Row Calories
Wall Ball Shots (20lb/10ft, 14lb/9ft)

Notes
Target a sub-6 minute sh*tkicker of a workout today. Keep transitions tight and get that flywheel turning right away.

If your row pace will be less than 15 cal/min, consider scaling back to truly find intensity on this one.

The wall ball shots should be unbroken. When scaling, consider a lighter ball to a higher target rather than a heavier ball to a lower target.

Row
15-12-9 Cal
12-9-6 Cal

WB
10lb/9ft
8lb/8ft

Programming Template: Week 7/8

Coach Toni taking the sandbag out for some fresh air

CELEBRATE YOUR DOG AT HEY CLAY ON INTERNATIONAL DOG DAY (Aug 26th)

Hi CFSBK friends,

Cauvery here, owner of Hey Clay Pottery Studio. Just like the gym, we love our dogs at Hey Clay. To celebrate International Dog Day on Aug 26th, we are inviting all dog owners around the hood to bring their pups to the studio between 4 and 8 pm to get their paws imprinted on a clay plaque. For $30, we will stamp their names, and fire the plaque with a glaze of your choice. Your pieces will be ready in a few weeks.

So save the date and come around! If you wanna see what it could look like, here’s a video of me and our dog, Gobi. 🐶

Hope to see you at the studio!
– Cauvery

Workout of the Day

STRENGTH

6-8 Sets
1 Pause Power Snatch + 1 Power Snatch

Notes
On the first rep of each set, pause for one full second with the bar just below the knee before continuing into the rest of the lift.

Aim to perform 1 work set about every 2 minutes or so.

You can build in load or if you find a sufficiently challenging weight to work your technique at, stay there and be as consistent as possible.

METCON

5 Rounds For Max Reps
:45 Strict Pull Ups
:45 Rest
:45 Shuttle Runs (40ft)
:45 Rest

Notes
If you have any strict pull-ups, chip away with small sets or even singles. Chin-ups are also okay for today.

If you can already do 10+ unbroken pull-ups, consider working on strict chest to bar reps today.

Scale by performing Box Pike Foot Assisted or Toenail Assisted reps and making them as challenging as possible!

Programming Template: Week 6/8

CFSBK coaches doing a little bonding at a RAD event in Williamsburg this weekend

Pause Power Snatch

Workout of the Day

PARTNER METCON

AMRAP 18 MIN
3 Burpee Box Jump Overs (24/20″)
3 Deadlifts (225/155lb)
6 Burpee Box Jump Overs
6 Deadlifts
9 Burpee Box Jump Overs
9 Deadlifts
12 Burpee Box Jump Overs
12 Deadlifts
15 Burpee Box Jump Overs
15 Deadlifts

Notes
With one partner working at a time, trade off on sets of the couplet, as such:

Partner A: 3 BBJO, 3 Deadlift
Partner B: 3 BBJO, 3 Deadlift
A: 6 BBJO, 6 Deadlift
B: 6 BBJO, 6 Deadlift
then each partner completes the set of 9, and so on.

*When you finish the round of 15, go back to the top and start again at 3!

Box: 24/20/16/12/6″
Prioritize jumping even if it means lowering the height of the box or using a 6″ pad and/or eliminating the “over” portion of the movement.

Deadlift: 225/185/155/135/105/85
Select a moderate load that you could complete at least 12 consecutive reps with when fresh.

Programming Template: Week 6/8

Coach Steph’s trademark infectious smile

Workout of the Day

FLOATER STRENGTH

Notes
Tomorrow’s workout includes deadlifts and burpee box jump overs. If you are coming to class tomorrow, it is not recommended to perform deadlifts today.

Lifts A/B/C are following our wave loading protocol from Monday’s squats. Start with a load that feels like RPE 8+ for the set of 4 reps. Build in load on the set of 3 and again on 2. For the final set of 4, aim to go heavier than your initial set.

If your technique is holding up week to week, push yourself today and find the edge, with likely 1 rep in the tank on most of the sets, not much more.

Pull-Ups: We will see these in the metcon on Sunday. Perform weighted, bodyweight, banded, or foot assisted reps for 5 tough sets.

METCON

AMRAP 7 MIN
7 Single Arm DB Push Press – L
5 Single Arm DB Overhead Reverse Lunge – L
5 Single Arm DB Overhead Squat – L
7 Single Arm DB Push Press – R
5 Single Arm DB Overhead Reverse Lunge – R
5 Single Arm DB Overhead Squat – R

Notes
RX Load: Single 50/35lb DB

Some inspiration for today’s workout, from Founder of CrossFit, Greg Glassman:

“We fail at the margins of our experience. This means that what, where, and how you train regularly determines your strengths but also develops the blueprint for your weaknesses.”

The stability and mobility demands here are high and will humble many of us.

When scaling, pick a weight you can use for all three movements. Fight for good mechanics, full ranges of motion, and don’t rush.

Programming Template: Week 6/8

KEATON!!!!!

What is CrossFit?

The definition of CrossFit is “Constantly Varied, Functional movements executed at High Intensity”. While technically accurate, it doesnt really encapsulate all that our program and methodology entails. Check out this short video that touches on the deeper meaning of what CrossFit is.

Workout of the Day

METCON

4-5 Rounds Not for Time
1200m Bike
2 Hand Over Hand Rope Sled Pulls, Heavy
500m Row/Ski
1:00 Sandbag Bearhug OR Dual KB Front Rack Hold

Notes
Use a quality focus on today’s metcon.

Pay attention to your breathing strategy and movement mechanics on the monostructural elements. Maintain solid positioning on the pulls and holds.

Machines: Aim to keep your efforts under 2:30.

Sled Pull: You can build to some heavy load on these, but aim to work at a weight where the sled never stops moving during the pull phase OR the push back.

Hold Variation: Athlete’s choice today! Choose a weight that will challenge your postural endurance. Accumulate the time with quick breaks in later sets if needed.

Programming Template: Week 6/8

Save the date: Sunday 10/11 “Lady Fox” Memorial workout and community gathering

Join us on Sunday 10/11 for a very special day commemorating the life and legacy of Jessica Fox. This event will take place on Jess’ birthday. There will be an optional workout, fundraiser for her favorite animal sanctuary, tacos and ice cream as well as group meditation led by Chris Fox plus more TBA. The event will take place from 2-5pm. If you plan on attending please RSVP below so we have an accurate headcount for food.

Workout of the Day

STRENGTH

6-8 Sets
1 Pause Power Clean + 1 Power Clean + 1 Shoulder to Overhead

Notes
On the first rep of each set, pause for one full second with the bar just below the knee before continuing.

Shoulder to Overhead: Recommend using a push jerk or split jerk and choosing one method for all 6-8 sets.

Aim to perform 1 work set about every 2 minutes or so. You can build in load or if you find a sufficiently challenging weight to work your technique at, stay there and be as consistent as possible.

PARTNER METCON

10 Rounds for Time (5ea)
10 Strict Handstand Push-Ups
5 Power Cleans @ 165/115lb

Notes
Target < 15 min

Alternate full rounds of work with your partner, 5 each, 10 total.

Barbell: Approaching the heavier side of moderate load. Steady singles are a good choice today, with some folks potentially cycling.

HSPU: Aim for 1-2 sets through most rounds. Use the options below to find a variation you can perform to a full range of motion, meaning your head touches down to the same surface your hands are on. Use spongy dots as needed for light support.

Scaling
A. 5-8 HSPU
B. Single Leg Box Pike HSPU
C. Box Pike HSPU (feet)
D. Box Pike HSPU (knees)
E. Floor Pike HSPU

Programming Template: Week 6/8

LT and Mara talking turkey mid side plank

Why we do Questions of the Day

A longstanding tradition at CFSBK is to start classes with introductions and a short Question of the Day (QOD) while we do our general movement preparation. We’ve been doing this since the 2007 days when were still meeting in a park and over time, it’s become a staple of our class template. Initially, I just thought it was a nice way to start classes and get people acquainted, but it has since proven to be a valuable tool for setting the tone of the class, learning peoples’ names, and showcasing the personality of our members and coaches. The QOD reflects the importance we place on both having an on-going, continual conversation with our members and creating opportunities to foster a sense of community.

Tone
Especially for newbies, CrossFit group classes can be really intimidating. By adding some light introductions and silly banter at the beginning of class, we simultaneously break the ice and get everyone to relax and laugh at themselves.

Names
Intros are a great opportunity for people to help learn each other’s names, especially for regulars who often share a bar with the same few people each class.

Multitasking
A lot needs to be accomplished within a group class and there isn’t much time to spend trying to create the warm and fuzzys. This is why we always couple intros alongside basic movement prep. You’ve probably noticed that class usually starts with the coach having everyone circle up to start some dynamic range of motion movements (DROMs). We also do this during ground-based mobilization. As folks are hunting around looking for tight positions, we go through names and questions.

You may have noticed that in some larger classes, the coach will skip the QOD. We know this makes you sad, but completing the QOD sometimes becomes difficult since it will take longer to go around the circle and people might not talk loud enough for those across the circle to hear. (Talk louder!! We all want to know your answers!) It also makes it harder for our coaches to stay within the time budgeted for movement prep. Take these classes as an opportunity to ask questions of your bar partner or get to know a person you’ve never met before.

Testimonials
We asked for our members’ thoughts on the Question of the Day and we’ve included some of their responses below:

Two people said the QOD was incredibly helpful when they came out of our Foundations program, in terms of getting to know the coaches and other members, and another wrote that it “makes us closer in a weird way.” Peter M. said that “knowing the names of the people you’re working out with and a little something about their personalities is a part of what makes CrossFit special to me.” Lauren B. wrote that she’s a “big fan of introductions and hearing bizarre bits about people. When you’re new it makes you feel part of what’s going on instantly. Over time it builds community. Discovering your own strange habits and opinions is a nice bonus.” Richard G. wrote, “Of all the reasons I keep coming back to CFSBK (health, fitness, varied workouts), one of the main reasons has been the community. And learning names facilitates those encouraging hoots and cheers during the workouts.”

We don’t underestimate the power of creating a novel and interesting experience in your day. We hope these are the kinds of little things that keep people coming back to CFSBK. We want to make space for you to put some names to new faces and have a laugh, and for us, it’s an opportunity to learn your names and have informal face time with everyone who takes classes at the gym.

Workout of the Day

5 Intervals of:

AMRAP 3 MIN
270m Run
50 Double Unders
Max Reps Toes to Bar in Remaining Time

Rest 3 Min between Intervals

Notes
Today’s training provides us with an opportunity to practice our gymnastic skill under fatigue.

With equal work to rest today, we have room to challenge ourselves on one, two, or all three elements of the workout.

Capacity: Target 100+ total TTB reps today. Aim for big, sustainable sets.

Skill: Keep your sets smaller throughout, such that you can continually practice linked reps without “double swinging.”

Strength: Perform one of the scaling options below, aiming to complete the following work per round…
A. 10 Strict TTB + 10 Kip swings
B. 5-10 Strict Hanging Knee to Chest + 10 Kip swings
C. 5-10 Strict Incline TTB + 10 Kip swings

Programming Template: Week 6/8

Safia getting low on squats

Coven Sound Bath Tonight!!!

Workout of the Day

STRENGTH

Back Squat
4-3-2-4

Notes
Complete the rep wave listed above. Start with a load that feels like RPE 8+ for the set of 4 reps. Build in load on the set of 3 and again on 2. For the final set of 4, aim to go heavier than your initial set. Use last week’s 4 and 2 sets as guidance for where to start today.

If your technique is holding up week to week, push yourself and find the edge, with likely 1 rep in the tank on most of the sets, not much more.

ASSISTANCE

3-5 Sets for Load
6-8 ea Rear Foot Elevated Split Squats
8-10 Pendlay Rows
30 sec ea DB Side Plank

Notes
Use a slower-down, faster-up tempo on the RFESS and rows.

Use your first set as a lighter warm-up to dial in balance, mechanics, and tempo. Then aim for progressively heavier sets, with at least two at RPE 8+.

Programming Template: Week 6/8

“This better be a blog worthy photo!” Indeed it is <3

20 years of CrossFit Diablo

Craig Howard has owned CrossFit Diablo since its inception in 2005, making it one of the oldest affiliates in the world and one of the few still under its original ownership. Before starting CFSBK, I remember watching videos of Diablo and thinking that one day I wanted to have a big, successful gym just like them. At the time, it seemed like a reach, but I knew the only way to find out what was possible was to just start. Show up, do the most we can with what we have, care about the people who trust us with their fitness, and try to have some fun along the way. Nearly 19 years later, we stand alongside Diablo and CrossFit Roots, with nearly two decades serving our local communities. Turns out, there’s no secret to our success. What worked in the park in 2007 still works today, consistency, working hard, and being kind. (the dogs also help)

Workout of the Day

STRENGTH

2 Sets
3 Hang Power Snatches

2 Sets
2 Hang Power Snatches

3-4 Sets
1 Hang Power Snatch

Notes
Aim to perform 1 set about every 2 minutes or so.

You can build in load across all 7-8 sets today.

If by the singles, you find a sufficiently challenging weight to work your technique at, stay there and be as consistent as possible.

METCON

For Time
550m Run
30 Box Jump Overs (24/20″)
400m Run
20 Box Jump Overs
270m Run
10 Box Jump Overs

Notes
Target < 11 min

Run Scaling
400/270/130m

BJO
A. 30-20-10 (20/16″)
B. 30-20-10 (16/12″)
C. 21-15-9 (12/6″)

Programming Template: Week 5/8

Darin taking a plunge in our dunk tank yesterday.

Take a Sound Bath at CFSBK this Tuesday night