Workout of the Day

“The Ghost”

6 rounds, 1 min per station, for max reps of:
Row Calorie
Burpee
Double Under
Rest 1 min

*Rotate immediately to the next station every 1 min; the clock does not stop or reset between stations. Always rest after the jump rope.

Notes
This is a “Fight Gone Bad”-style workout. Former Fittest Man Alive Jeffrey Adler has a logged score of 932 reps on BTWB! He averaged 26 calories, 22 burpees, and 108 DU’s per round. OUCH!

With 3 minutes of work and 1 minute of rest, this will add up quickly for a lot of athletes. Create a strategy today that maximizes your strengths and sets you up for sustaining hard work across all 6 rounds.

Aim for consistent, smooth movement and breathing mechanics. Keep your transitions quick and calm.

Newer or deconditioned athletes should plan to leave themselves a 15-20 second rest/transition in the first couple of rounds until you see how your pace holds up.

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CrossFit Group Class Programming Template (WK3/8)

CFSBK in 2010. This was shortly after we moved into 597 from the Brooklyn Lyceum. The only “financial plan” we ever had was to be as resourceful as possible and spend less money than we made.

When we moved into our current space, the operation was still pretty bare bones. A lot of our equipment was used, homemade, donated—or acquired through… questionable means.

The black wrestling mat you see on the far right is from the Equinox that I (David) worked at for a little over a year before CFSBK was able to support me. It had lived in a dusty back storage room the entire time I was there. I asked my managers if I could take it off their hands since it wasn’t being used, but my request was denied several times.

So, after my final day, I came back one more time on a Sunday when I knew the managers wouldn’t be around. I told the front desk I had permission to grab the mat, rolled it up with some ring straps, then me and Jeremy carried it out to his truck and we got the hell out of there.
(Pictured left to right Jenna, Sarah, Shane, Anne, Jeremy and Nick)

“The Ghost” workout demo and tips

Workout of the Day

STRENGTH

Sumo Deadlift, 4 x 6, across

Notes
For the past two weeks, we’ve been building up through our sets to find our working weights.

If you were here last week, use those weights to perform sets across at an RPE of 8/10. You’ll likely use a load from sets 2-4 from last week, depending on how heavy you went.

If you have missed the last two exposures, build to a heavy set of six reps, leaving 1-2 reps in reserve (RIR). Prioritize form throughout, especially if you’re newer to this lift.

ASSISTANCE

3-4 Rounds for Quality:
:30 L-Sit
65m each arm Single Arm Farmer Carry (Heavy)
6-8 each leg Cobra Rear Foot Elevated Split Squat @ 41×1

Notes
Work up through the triplet trying to go a little heavier each round on the carry if possible.

The Cobra Rear Foot Elevated Split Squats are intended to challenge your balance and mobility. Note the LONG tempo for each rep with a pause at the bottom and top of the movement.

L-Sits: Scale by accumulating time in shorter sets with quick rest between, tucking one or both legs in, or elevating to a matador hold.

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CrossFit Group Class Programming Template (WK3/8)

Nourish yourself with movement, community and kindness at CFSBK

10:15 L-Sit World Record

Does accumulating :30 in an L-sit feel like an eternity? Maybe even impossible. Check out women’s WR holder Stefanie Millinger holding a Floor L-Sit for over 10:00. YEEESHHH

Workout of the Day

STRENGTH

3-Position Clean
5 x (1+1+1)

Notes
The 3-position clean consists of three consecutive cleans performed from different starting positions. This week’s sequence is: High hang → Below the knee → From the floor. You may perform squat or power cleans for today’s complex.

The goal of the complex is to reinforce proper pulling technique as you progress from the high hang down to the floor. Pause briefly at the start of each rep to show control and balance with the barbell. This complex will challenge your grip, so consider starting with lighter weights—around 60–75% of your 1RM—before increasing the load.

METCON

AMRAP 12:00
8 Dual DB Power Cleans
8-15 DB Push Ups
400 m Run

Notes
The goal today is to choose a load that feels heavy for the DB Power Cleans, but not so heavy that you need to break up your reps.

For the push-ups, aim to complete them in no more than 1-2 sets at any point during the workout. Performing push-ups on dumbbells can allow for a slightly greater range of motion at the bottom, but be mindful not to lose midline stability or alter your elbow positioning. Your elbows should track at about a 45-degree angle from the torso — not flared out wide or pinned tightly to your sides.

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CrossFit Group Class Programming Template (WK3/8)

Coach Brett standing on business at the whiteboard. The business of fitnessss

5 Most Iconic workouts in Mat Fraser’s career

Workout of the Day

FLOATER STRENGTH

A. Back Squat, 4 x 6-8
B. Sumo Deadlift, 4 x 6-8
C. Bench Press, 4 x 6-8
D. Strict Pull Ups, 4-5 x Max Reps (1 RIR)

Notes
Tomorrow we have cleans, DB power cleans, push ups, and shuttle runs.

You may superset your main lift with another DB/KB or bodyweight movement.

Pull-Ups: Use the following progression to guide you:

If you have…
> 10 unbroken reps: consider adding load.
5-10 unbroken reps: perform as written.
< 5 unbroken reps: perform a cluster of sub-maximal reps for you with short rest between. For example: 3+2+2 or 2+1+1, with 15-20 sec of rest
0 body weight reps: perform 6-8 box pike or toe assisted reps per set, using as little lower body help as possible to achieve full ROM

ASSISTANCE

Press & Sled Superset

3-4 rounds for Load & Quality
8-10 per side DB Twist Press
Rest 30 seconds
80′ Sled Push
Rest 60-90 seconds

Notes
3-4 rounds for quality, building in weight gradually on the press.

Twist press demands a lot of stabilization, so start light and make small weight increases each round.

Sled push make your first set a primer/warm up, then work with something heavy for your remaining rounds that you can move continuously for 80′ (with just a quick turnaround reset!)

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CrossFit Group Class Programming Template (WK2/8)

Lee being a savage on yesterday’s OHS/Pull-Up workout. Savage is his actual last name 🙂

Dumbbell Twist Press

Coach Cara demos the twist press!

Workout of the Day

AMRAP 20 MIN

2 rounds of:
6 Overhead Squats (95/65 lb)
6 Chest-to-Bar Pull-Ups

Rest 2 min

2 rounds of:
8 Overhead Squats (95/65 lb)
8 Chest-to-Bar Pull-Ups

Rest 2 min

2 rounds of:
10 Overhead Squats (95/65 lb)
10 Chest-to-Bar Pull-Ups

Rest 2 min

2 rounds of:
12 Overhead Squats (95/65 lb)
12 Chest-to-Bar Pull-Ups

*If you finish all 8 rounds, note your time to complete on the running clock! Otherwise note your rounds+reps finished at the buzzer.

Notes
You have 20 minutes to work today, with rest built in. Scale so you can get through at least 6 rounds of work. This will be a tough challenge of pull-up endurance and capacity combined with the mobility and stability challenges of the overhead squat.

OHS: light load. Scale to a weight you’re comfortable doing 10+ reps unbroken with when fresh. This might mean using an empty barbell or training bar.

Pull-Ups:
A. CTB half volume each round (3 / 4 / 5 / 6)
B. CTB for as long as possible, then switch to chin-over-bar
C. Kipping Chin Over Bar
D. Jumping CTB

*PSA: Don’t rip your hands!! If you feel your hand moving a lot on the bar, it means you’re likely going to rip. More movement = more friction = sad hands. Adjust your grip, tighten up your kip swing, shorten your rep scheme, or scale so you don’t rip. Live to train another day!

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CrossFit Group Class Programming Template (WK2/8)

Coach David discusses the non stretch athletic tape we have at the front desk

CFSBK Summer Donation Drive

We are collecting items near the front of 597 for our neighbors in need. Please check the list below and bring anything you can spare and we’ll donate them to VOCAL NYC! We will be collecting items through Aug 1st.

Workout of the Day

ASSISTANCE

3-5 Progressive Rounds for Load & Quality:
20-30s/side Side Plank Hold
6-8 ea Contralateral Single Leg RDL
12-16 Alternating Tall Kneeling Rotational Med Ball Slam, 6-8ea
1:00 Row, Bike, or Jog

Notes
Move at a moderate intensity and load, given that you’ve got some heavy lifting on the back end. Use a single DB or KB for the RDL.

Ball: Use a 6, 8, or 10# ball. Focus on power with each rep, trying to break the floor!

FLOATER STRENGTH

A. Back Squat, 4 x 6-8
B. Sumo Deadlift, 4 x 6-8
C. Bench Press, 4 x 6-8
D. Strict Pull-Ups, 4-5 x Max Reps (1 RIR)

Notes
Tomorrow we have overhead squats and chest to bar pull-ups.

You may superset your main lift with another DB/KB or bodyweight movement.

Pull-Ups: Use the following progression to guide you:

If you have…
> 10 unbroken reps: consider adding load.
5-10 unbroken reps: perform as written.
< 5 unbroken reps: perform a cluster of sub-maximal reps for you with short rest between. For example: 3+2+2 or 2+1+1, with 15-20 sec of rest
0 body weight reps: perform 6-8 box pike or toe assisted reps per set, using as little lower body help as possible to achieve full ROM

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CrossFit Group Class Programming Template (WK2/8)

Awesome shot of Derek on the erg during the RAD Acid Athletics challenge

Failing, Bailing, and Training Culture at CFSBK

The original version of this article written by coach David appeared on Inside the Affiliate.

At CFSBK, we discourage members from failing slow lifts—squats, presses, and deadlifts—on a regular basis. Of course, failing is an inevitable part of training for experienced CrossFitters, since we want to push our limits and really discern our capacity. But the key is that it’s inevitable for experienced CrossFitters. We particularly encourage new members at CFSBK not to hit failure on their lifts for at least four to six months of consistent training, since they don’t have a solid enough foundation to be working with training maxes. We believe that how we approach hitting failure on lifts strongly correlates to our gym’s culture, safety, and training appropriateness.

How we handle and teach failing is related directly to the intentionality of our programming and our overall culture of how to train well. For more information about CFSBK’s programming, check out previous ITA articles “Effective Programming Strategies at CrossFit Affiliates” and “The Benefits of Leveled Programming,” which address how we program and offer our members different options based on training age and goals. In this article, I want to focus more on how failing should happen only within certain programming contexts.

Training Versus Testing, and Its Impact on Gym Culture
Failing lifts too often can be seriously taxing on the central nervous system and frustrating for athletes—in addition, it adds psychological stress and creates negative expectations when approaching lifts. To prevent it from occurring too often and to gain control over teaching our athletes to fail well, CFSBK works testing our lifts into our programming macro cycles. For more experienced members, testing new rep maxes at the end of our cycles is an acceptable and inevitable part of serious training. But every day is not a limit test and we don’t want anyone maxing out to failure with any regularity. Our day-in, day-out workouts should be considered training, and an opportunity to go a little bit heavier or hit prescribed percentages without reaching absolute limits.

Teaching the difference between training and testing significantly impacts the culture of a gym, since training intelligently enables athletes to learn when to push through a difficulty instead of giving up. If an athlete is trained to think, “Okay, when things get hard, I’ve got an easy escape route in bailing,” they learn to give up more often and expect missed reps to be a regular part of their training routine. Missed reps should be meaningful as an indicator of one’s current capacity, not simply the norm. When missing reps and failing become the norm, the experience can subtly undermine an athlete’s self-expectations and the mindset with which they approach their lifts.

We teach our advanced members to respect heavy weight, and teach that when it comes time to work, you should grind. Of course it should feel difficult and it should feel heavy! You should expect to fight for lifts! But just like in real life, you don’t start fights you don’t think you can win—especially on a regular basis. A skilled athlete doesn’t need to constantly miss reps to know their potential on any given day. A mark of real skill and intelligence in training involves developing an innate sense of one’s capabilities, and knowing when to call it quits. Missed lifts should be considered learning experiences for an athlete’s physical capacity, psychological outlook, and technique, and they always should be put into the broader context of the intended training stimulus for that specific day.

Why Novice Lifters Should Avoid Failing Lifts
Having novice lifters attempt rep maxes on their lifts is both dangerous, inappropriate, and an ineffective use of training time. All our new members should start out with weights that feel “too light” and then gradually add weight on a weekly basis and as your technique warrants (better technique equals more weight). Over time, you’ll develop the requisite motor patterns, soft tissue integrity, and experience to handle heavier weights and test your limits. But before that, the proper foundation needs to be established. Remember, literally anything will “work” if you haven’t been training. You could squat on Day One, take a Zumba class on Day Two, run five miles on Day Three—and then a week later, test your squat and see some improvement. So the key is optimizing your novice training stage in a way that sets yourself up for long-term success.

Long-term success happens through progressive overload and good coaching. As coaches, we want to provide you with the appropriate stimulus for your strength and experience, and most novice athletes have a pretty low baseline for what’s required to stimulate an adaptation. Having someone walk off the street and attempt a 1RM deadlift is well in excess of what they need to produce a meaningful adaptation. If you have no deadlifting experience and sit behind a desk all day, why not work up to 75lbs (which may feel “light” to you) for a set of five and focus on being perfect at the movement? The next time you come in, you can try 85lbs, and so on and so forth until you’re gradually moving some significant weight with the confidence, experience, and consistent form that you need to get stronger.

An overarching goal of our programming is to teach you how to train responsibly with longevity in mind, so you learn how to slowly approach gaining strength and competence with the required lifts. That’s why we start you slow and let you know that just because you could go a little heavier today doesn’t mean it’s optimal for you. If you focus on going a little heavier each week, you keep pushing the ceiling of your potential a little bit higher—instead of slamming into that ceiling and having nowhere to go but back down. When we see you missing reps out of the programming context, we’ll probably pull you back and have a conversation about training versus testing.

How to Fail Well 
Proper spotting and bailing techniques need to be taught and initially supervised—the same as anything else at CFSBK—so that when it comes time to test training, you are prepared and safe. Spotting technique for the back squat and bench press can be found in Mark Rippetoe’s Starting Strength: Basic Barbell Training (Third Edition), pages 62-64 and 172-172 respectively, if you’re curious. All other lifts require teaching proper bailing technique through demonstration and practice at sub-maximal weights. If people are going to potentially miss reps, it’s important that the area is clear of loose plates and other athletes that could make a good bail go bad.

Conclusion
At CFSBK, we seek to address your needs at the various stages of your development—so listen when a coach tells you to temper your loads to be safe, and also when you might need to put more weight on the bar to get better.

Workout of the Day

STRENGTH

Every 90 sec x 12 min (4 Rounds):
Even: Strict Handstand Push-Ups*
Odd: Dual KB Farmers Carry x 45-60 sec

*Alternate Movements each interval for 4 of each, 8 total intervals.

Notes
*Work along the following HSPU progression, listed here from more advanced to more foundational:
A. Max Reps (1-2 RIR)
B. Accumulate Singles
C. Accumulate 2-3 Negatives (3 sec down)
D. Box Piked x Max Reps (1-2 RIR)
E. Tempo DB Press x 10 @ 21X1

If accumulating singles/negatives, keep your work period to about 1 min, so you have time to rest/transition.

If you have…
> 10 unbroken reps: consider adding a deficit.
3-10 unbroken reps: perform A.
< 3 unbroken reps: perform B.
0 strict reps: perform C, D, or E, whichever allows for full ROM practice and controlled movement.

Note your reps this week; goal is to add a rep each round in the following exposure.

PARTNER METCON

For Time
90 Cal Bike
40 Wall Walks

Notes
In this workout, both partners will be working the entire time. Divide the work as desired, trading back and forth as you like.

For example: Athlete A performs 5 wall walks while Athlete B accumulates calories on the bike, then switch places.

It’s possible that the work will not be finished at the same time. For example, if you complete the total wall walks first and have bike calories left over, trade on and off the bike to chip through that as quickly as you can!

Bike: If your team’s average pace is less than 7 cal/min, consider scaling total rep count down.

Wall Walks: If you’re not comfortable doing 4+ full range of motion reps in a minute, scale along this progression:
A. 24-30 full ROM reps (12-15 each)
B. 20 partial ROM reps (10 each)
C. 20 body tightener to angled wall hold (10 each), holding a beat at the top of each rep before walking down with control

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CrossFit Group Class Programming Template (WK2/8)

Melissa L under the bar at CFSBK

The excerpt and linked essay below was written by CFSBK OG and alum Melissa Lloyd. In it she shares reflections on the lessons learned from CFSBK coaches (and others) who helped shape her—not just in fitness, but in life. From grief and loss to grit and growth, she talks about what it means to be coachable and to show up for yourself and others with presence and humility. Something so many people who have walked through our gates can relate to. This piece is a tribute to the late Jess Fox, one of our greatest coaches, friends and humans. 

What the Best Coaches Teach Us (That Has Nothing to Do With Fitness)

I used to think coaches were for athletes chasing medals. I just didn’t want a gut. But a college buddy bullied me into trying CrossFit South Brooklyn (CFSBK). The first time I trudged through a part of Gowanus that looked like a demilitarized zone after dark, I’d already decided not to come back after the trial class. Years after leaving the school yard, you still never want to let the cool kids get a shot at rejecting you.

David and Fox ran the intro class. Chris Fox had that city edge, and a way of raising one eyebrow that made posturing feel like a waste of time. David was too genuinely nice and curious about the world to dislike. By the end of the warm-up, quitting felt like a less interesting choice. So I stayed for the class. Then I signed up for a few more.

That class started a fitness path I’ve meandered for the past fifteen years. Over the years, a few coaches gifted me little mantras I use to feel a little less stuck in life. Most concepts aren’t technically about fitness—though, thank God, my form and my body are far less of a train wreck than they were all those years ago. The real lessons are about how to deal with myself as I move through the world…

Read the full essay, “What the Best Coaches Teach Us (That has nothing to do with Fitness) on her Substack

Workout of the Day

PARTNER METCON

For Time
Row 250m (x2)
Row 500m (x2)
Row 750m (x2)
Row 500m (x2)
Row 250m (x2)

Notes
This one’s a repeat. Track back to 11/26/23

Each partner does each interval in this workout. Partner A rows 250, then partner B rows 250, Partner A rows 500, etc.

For many pairs, it will be about a 20 minute interval workout. Save a little energy for the back half of this one. It’s potent.

Reset the monitor at the start of each transition so you get a fresh start. Work on continuing to row well as you row harder!

ASSISTANCE

3 Sets
8-12 DB Pullovers
8-12 DB Bicep Curls
10-15 Banded Tricep Pushdown

Notes
Start with moderate loads you know you can move well for the rep ranges, and adjust up or down as needed.

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CrossFit Group Class Programming Template (WK2/8)

Assault bike session for two with Christina and Liam

Rowing With Greater Intensity

This 3 minute video discusses rowing with greater intensity and shows very clearly the relationship between power and stroke rate. Some take away notes from coach Whitney:

• The rower does not force you to row harder … it responds to your effort.
• Harder push/pull –> faster flywheel spin –> more wind resistance generated.
• Connect leg drive through back and arms into handle. Harder leg drive = lower split.
• Recovery portion of stroke does not need to speed up as you increase intensity. Intensity is not directly linked to stroke rate.
• Aim to spend longer on the recovery than you do on the drive.

Workout of the Day

STRENGTH

Sumo Deadlift, 4 x 6-8, building

Notes
Aim for an RPE of 7-8/10 during your work sets—this means leaving a few reps in reserve and perhaps increasing weights slightly from Week 1.

If you’re unfamiliar with RPE (Rate of Perceived Exertion), refer to the chart below for a helpful explanation to guide your training throughout this cycle.

METCON

3 Rounds for time:
400 m Run
24 Hand to Hand KB Swings (24/16kg; 12 per arm)
12 Alternating Renegade Rows (6 per arm)

Notes
Today’s metcon is inspired by the classic CrossFit workout “Helen”.

The kettlebell swings may feel more challenging due to the added skill of switching hands. For the renegade rows, choose a weight that’s as heavy as possible while still maintaining a strong plank position throughout.

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CrossFit Group Class Programming Template (WK2/8)

Miriam expressing and her mental and physical toughness

🩸Blood Drive Stats!🩸

Our blood drive last Saturday was a huge success! We had 60 people donate blood, with 31 of them being first-time donors. Once separated into its three components (red cells, platelets, and plasma), these donations will help save the lives of up to 180 patients in the area. Thank you again to everyone who participated, look forward to this becoming a recurring event at CFSBK!

64 Year Old Susan Clark performs a sub 10:00 “Helen”

Today’s metcon is a spin on the classic benchmark “Helen” (3 Rounds of 400m Run, 21 KB swings, 12 Pull-Ups). Get some pre workout inspiration from 64 year old Susan Clark blazing through this benchmark during the 2023 CrossFit Games. Incredible performance.

Workout of the Day

STRENGTH

Perform 6 sets of the complex for load:
1 Power Clean
2 Front Squats
3 Shoulder to Overhead

Notes
Rest as needed between your sets. Today you have the option of performing a press, push press or jerk to get the bar overhead.

METCON

AMRAP 10:00
5 Right Arm DB Push Press
5 Left Arm DB Push Press
10 Alternating Box Step Ups with Single DB (5 per leg)
15 Tuck Ups

Notes
Intent for today is a heavy load that slows you down for the push press and step ups, and then sustainable but challenging effort on your tuck ups.

Step Ups:
24/20/16″
50/35/20# ea hand

Scale as needed so you can stand all the way up on the leg that is leading the rep, rather than having to put your other foot down on the box to assist. Hold the DB either goblet, front rack, or behind-the-neck style.

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CrossFit Group Class Programming Template (WK2/8)

Josh and Mara warming up their Sumo Deadlifts, one of our focus lifts for the new cycle

Rack Jerks with Eva T

Check out this vintage CrossFit video of Eva T performing rack jerks in the original CrossFit gym in Santa Cruz. This video is probably from 2006 or so?