Today’s Programming

STRENGTH

Shoulder Press
1-1-1-1-1

Notes
Read Monday’s write-up in the bench press notes regarding how to approach a 1RM.

Example warm-up progression with %s
Empty Barbell x5-10 reps
Warm-up Set 1: 30-50% 1RM x5
Warm-up Set 2: 50-60% 1RM x3-5
Warm-up Set 3: 60-70% 1RM x3
Warm-up Set 4: 75-85% 1RM x1
1st Work Set: 5: 90-93% 1RM x1 (A weight you know you can hit)
2nd Work set: Attempt New 1RM: 100%+ 1RM
The remaining three sets depend on what happens with your PR attempt.

METCON

AMRAP 8:00
8e SA DB Push Press (X↑-1-2↓-1 tempo)
16 Tuck-Ups

Notes
Choose a weight that allows you to go unbroken per arm while still being challenged to maintain the tempo. Don’t rush through the tuck-ups, stay on tension and move with intention.

ASSISTANCE

For Quality:
12 Seated Lateral Raises
270m Jog
12 Seated Lateral Raises
270m Jog
Max Reps Seated Lateral Raises

CrossFit Group Class Programming Template (WK8/8)

Blake PR’d his Bench Press at 200lbs and then had time to smile for the camera during the metcon

HOW TO BE A GOOD BAR PARTNER

By Chris Fox

We’re not speaking about how to help a friend get lucky by being a good wing man or woman here—we’re going to discuss seven ways you can be a solid bar mate when paired up with others during one of the lifting segments of a group class at CFSBK.

1. Be ready to lift. This seems simple enough. After all, that’s what you’re going to do in a moment. Have your lifting gear—shoes, wraps, tape, belt, sleeves, special clean and jerk PR shirt, whatever—on you by the time your coach pairs you out to lift.

2. Have your numbers planned. Obviously you need to know this so a coach can pair you on a rack, and this goes especially for the slow lifts where there shouldn’t really be any guessing. This is where good journaling comes into play. Knowing what you squatted last week, what you plan to hit this week, and what your warm up sets will look like will help you be efficient during the warm ups so you can rest between work sets. I’m always amazed when it’s 10 minutes into lifting time and a rack is still warming up. If you don’t know what you’re loading on the bar, then at best you’ll waste some of your lifting time. Even worse, you’ll waste your classmate’s time. This is by far the biggest time suck we notice during classes. Having a plan for your warm up sets will allow you to make practical decisions for your warm ups and also be flexible for the sake of keeping the flow moving. 

3. Be present, especially if you are spotting someone. I don’t think I need to explain why you should be present when spotting but I’ve seen people drift off while doing it. I once had to “ask” someone not to be on their phone when spotting the bench press. Related to this, understand how to spot a lift. We’re only talking about the bench press and the back squat here. What we expect might be different than what you learned in the high school weight room, so if you’re not sure how we spot these lifts at CFSBK, ask a coach. Even while not spotting, being present with your rack mates is a good idea. You’ll often lift with the same few people for a cycle on a lift. It’s nice to know a bit about them and enjoy the time. I don’t mean you need to force idle chitchat, but an extra pair of eyes can be helpful, as can words and cues of support. Additionally, being present ensures that you’re being mindful of things around you and your partner’s rack. Extraneous bumpers lying in the way of a potential bail can cause a bar to take an unpredictable path, as can someone walking into a heavy bar on someone’s back. Being aware of your surroundings can head off avoidable injuries. Be in control instead of wondering what’s going to happen. 

4. Keep it in bounds. While we expect people to be engaged and help their partners, remember that you are not a coach and shouldn’t take over all the cueing adjustments/programming in your platform. It’s a fine line to find for some people but when in doubt ask a coach and always defer to the advice given by staff. We’ve heard people with great intentions give bad cueing or suggestions to rack mates. Know thyself.

5. Be ready for your set. When you’re not ready, you push the person behind you further back on the clock. In busier classes when there are three or even four people in a rack, someone should just about always be lifting. Don’t miss your turn or make your rack run out of time. 

6. Be clean, at least relatively. If the air around you suggests you may not have seen a bar of soap since the X-Files went off the air, it can be unpleasant and distracting to those around you. We work out together in pretty close quarters and get sweaty and sure, we all stink a bit every now and then (like me a few Thursdays ago, sorry!) but do your best to make that the exception, not the rule. Please note that some exercise apparel, especially that tech/wicking stuff, does not wash well—and all exercise gear has a shelf life.

7. Help load and unload the bar. Another pretty self-explanatory one. Share the workload on setup and breakdown—even going as far as to help another rack put stuff away if you’re done. You can’t really do too much here, but you can certainly do too little.

These are just a few things that can help your experience and that of your peers be more effective and enjoyable. Your fitness doesn’t happen in a vacuum at CrossFit South Brooklyn and the stronger we all get, the stronger we all get.

Workin’ it out: De Blasio planning to take weight off shoulders of new gyms (this is a good thing)

Today’s Programming

STRENGTH

Back Squat
1-1-1-1-1

Notes
Read Monday’s write-up in the bench press notes regarding how to approach a 1RM.

Example warm-up progression with %s
Empty Barbell x5-10 reps
Warm-up Set 1: 30-50% 1RM x5
Warm-up Set 2: 50-60% 1RM x3-5
Warm-up Set 3: 60-70% 1RM x3
Warm-up Set 4: 75-85% 1RM x1
1st Work Set: 5: 90-93% 1RM x1 (A weight you know you can hit)
2nd Work set: Attempt New 1RM: 100%+ 1RM
The remaining three sets depend on what happens with your PR attempt.

For today’s we’ll be using two side spotters for your heavy attempts. We’ll review this in class but check out this video to review some technique.

PARTNER METCON

27-21-15-9 Alternating Rep Rounds for time of:
Front Squats
Row, Calories

Notes
Partners will alternate rep rounds after completing each movement. Ex: Partner A performs 27 FSQs & 27 Cals, then partner B performs the 27s round while partner A recovers. When partner B finishes, partner A starts the 21 round etc.

FSQ: Come out of the rack. The 27 round should be completed in 1-3 sets. +/95/75/65/44/..

CrossFit Group Class Programming Template (WK8/8)

A Message from Hope for Haiti

CFSBK! Speaking on behalf of my colleagues at Hope for Haiti- we are stunned! We can’t say thank you enough to the CrossFit South Brooklyn team for their incredible fundraising efforts at Fight Gone Bad. It truly enables us to do the work in Haiti.

We wanted to share a recent photo from our Haitian staff, they have been distributing backpacks to students, filled with supplies. This is the type of impact you are all supporting! Thank you!!

Today’s Programming

STRENGTH

Bench Press
1-1-1-1-1

Notes
How each person optimally approaches a 1RM is a little different and what works for one may not work for another. Some prefer a bit more warm-up volume, others require less. Some like to get psyched up with the adrenaline pumping while others remain calm and focused. Your current 1RM will depend upon your training consistency, intensity as well as lifestyle factors like sleep, nutrition, stress and any recent weight gain or loss. Take all of these factors into account as you approach today’s heavy single. Note the variables you find impactful and relevant for you.

Warming up
If you have a prior 1RM, plan your warm-ups and first attempt for a 5-10lb PR. Don’t get greedy trying to do a massive jump from your old max and if you want to set a new record, don’t match your old one first, go for the conservative PR. After your attempt at 5-10lbs above a prior max, go based on feel whether you want to make a jump up or if you missed, back track and see if you can match your prior 1RM if you feel that’s in the cards. Whenever you feel like you’ve hit your limit for the day, call it on attempts. If there is time left and you want to do a rep out at 80%, go for it.

Example warm-up progression with %s
Empty Barbell x5-10 reps
Warm-up Set 1: 30-50% 1RM x5
Warm-up Set 2: 50-60% 1RM x5
Warm-up Set 3: 60-70% 1RM x3
Warm-up Set 4: 75-85% 1RM x1-2
Warm-up Set 5: 90-93% 1RM x1
Attempt New 1RM: 100%+ 1RM

If you have have never attempted a 1RM, you’ll have to go based on feel but can use the heaviest load you used on the 85% days perform in 1-2 reps there and then building based on feel.

METCON

AMRAP 15:00
5 Strict Chin-Ups
10 Push-Ups
15 Kettlebell Swings

Notes
Chins: 5 / 3 / 5 Banded or Self Assisted
Push-Ups: 10 / 5 Strict + 5 Kneeling / 10 Switch (knees up, strict down) / 10 Kneeling

CrossFit Group Class Programming Template (WK8/8)

“Takin’ on a challenge is a lot like riding a horse. If you’re comfortable while you’re doin’ it, you’re probably doin’ it wrong.” – Ted Lasso

Territory Food Samples today at CFSBK

This evening Territory Foods will be in house offering some free food for interested members and talking about their referral program through the gym.

CFSBK is offering an ongoing  signup discount for our members who are interested in getting fresh home delivered meals from Territory Foods. We used to offer territory directly from the gym but they pivoted to home delivery during the pandemic. This is a great way to get fresh, healthy and delicious meals dropped on your doorstep 1-2 times per week. Territory meals come in handy when you’re feeling too lazy to cook, when you’re pressed for time, when you want to bring a healthy meal to work and as an alternative to ordering something on seamless that costs way too much and is probably unhealthy. You can customize your meals based on your nutrition style and goals and all meals list their full macros on them. Check out all the details below!

• Here’s a list of all the zip codes where they do Home Delivery to. You can also go to the locations page on their website for this information.
• Territory’s sourcing practices and ingredient standards
• Read about their chefs
• Explore the dietary templates
• Learn more about their giveback program
• If you’d like more information on our pricing, you can find that here.
• If you want to see the menu, look here.

Today’s Programming

STRENGTH

4 Sets:
1. 10 Double Kettlebell Deadlifts
2. 10e 1/2 kneeling Landmine Presses
3. 10 Supine Ring Rows

Notes
If you happened to do this on Friday, sub Lunges/ 1:30 Plank / Curls

METCON

13:00 AMRAP
13 Calorie Row
13 Box Jumps
13 Sit-Ups

CrossFit Group Class Programming Template (WK7/8)

This pour for Caroline is the scariest thing we’ve seen all Halloween

Today’s Programming

METCON

For Time:
45 Clusters

Starting at zero and at every minute mark there on, perform 5 burpees

Notes:
Clusters: Go medium heavy on this. The burpees should take you around :20 and you should be able to perform about 3-4 clusters in the remaining time. (+/135/115/95/75/-)
Burpess: 5 Burpees / 5 Squat thrusts / 3 Burpees

CrossFit Group Class Programming Template (WK7/8)

CALLING ALL ARTISTS!!!

The Art show is coming back to CFSBK and we want to see YOUR work! Please contact coach Katie with the info above if you’re interested in showing some of your work. Check out some shots from our 2019 show:

Today’s Programming

STRENGTH

Choose one letter from the list below based on what you have not performed this week so far.

80% x 2 reps x6 sets
A: Bench Press
B: Back Squat
C: Shoulder Press
D: Deadlift

E: 4 Sets:
1. 10 Double Kettlebell Deadlifts
2. 10e 1/2 kneeling Landmine Presses
3. 10 Supine Ring Rows

Notes
Tomorrow we have clusters and Burpees

METCON

For Time:
400m Run
21 Kipping Pull-Ups
270m Run
15 Kipping Pull-Ups
130m Run
9 Kipping Pull-Ups

Notes
Try to run fast and perform the kipping pull-ups unbroken on this workout!
KPU: 21-15-9 / 15-9-6 / Strict & Banded 15-9-6 or 9-6-3 / If you did Ring Rows in the Strength Portion perform Jumping Pull-Ups at full volume.

CrossFit Group Class Programming Template (WK7/8)

2021 Fight Gone Bad Team Portraits

Who do you think was best dressed?!

*Note that a few teams had some last minute additions who may not have had time to join in on costumes

Today’s Programming

STRENGTH

Shoulder Press
80%x 2 reps x 6 sets

Notes
This is a deload week before testing next week. You should have 5 or so reps in reserve on these lifts. Perform one rep every 60-90 seconds.

METCON

5 Rounds For time of:
5 Strict HSPU
15 Air Squats
25 Sit-Ups

Notes
HSPU: (+) Deficit / 5 Strict / 1-2 Abmats / 5 Box Piked (full ROM) / DB Z-Press x8
Check out this video with some variations

ASSISTANCE

Seated Lateral Raises
2×20

Single Arm Farmer’s Carry
2x 1:30 per side

CrossFit Group Class Programming Template (WK7/8)

Super Kat chugging away at Sumo Deadlift High Pulls repping team WODDING FROM HOME

Wim Hof Method Back at CFSBK 11/14

Put yourself in the expert hands of a certified WHM Instructor to learn the 3 pillars of the Wim Hof Method: Breathing Technique, Cold Exposure & Commitment.

Find out how you can utilize oxygen and cold exposure to optimize body & mind, and learn about the underlying physiology. The intimate quality allows for ample personal attention, and feedback tailored to your specific situation. Whether you are looking to improve mental or physical performance, relieve symptoms related to an illness, or are just curious to find out what the Wim Hof Method is all about— a WHM workshop offers something for everyone.

The program generally kicks off with an introduction to the Wim Hof Method, and always includes a breathing session and an (optional) ice bath. At the end there is ample room for reflection, and the Instructor is there to answer questions throughout the workshop.

Instructors have their own specializations, and there is some variation across the individual workshops. A detailed overview of the day is sent out upon registration.

If you have no prior experience with cold exposure, we recommend you finish your showers cold in the days leading up to the workshop. This may be overwhelming at first, but just try to relax, focus on your breath, and bring it into a controlled, steady rhythm.

Who is this workshop for? This workshop is suitable for everyone, but does require a basic level of health. Out of precaution, we advise against participation during pregnancy, or if you are epileptic. People with cardiovascular issues, or any other serious health conditions should always consult a medical professional before starting the Wim Hof Method.

This location requires participants to be vaccinated.

To purchase tickets and learn more about the Wim Hof Method event, click here. CFSBK Members get 20% off at checkout using code: twenty

What are the benefits of the Wim Hof Method?

AMRAP 19:81/20:21
8 Deadlifts
21 Alternating single DB hang clean & jerk
39 Double Unders

Every 3 mins (including at the start), 8 cal on assault bike

Notes
DL: Heavy and unbroken (225/185/155/135/115/…)
DB: Medium Heavy 50/35/25/15
DU: 39/21/12 Alt 2: 30 SU: 78

Bike: Should be less than a minute of work. We’ll divide the group into two teams and alternate bike usage.
A 0,3,6,8,12,15,18
B 130, 430, 730, 1030, 1330, 1630, 1930

ASSISTANCE

Single Leg DB RDL
3×8-10e

Strict Knees to Elbows
3×8-10

CrossFit Group Class Programming Template (WK7/8)

Melissa Arnold

Today’s commemorative workout honors the life of Melissa Arnold. This workout is taking place on her birthday and was written by members of her family who also do CrossFit. They and two of her former CrossFit gyms will also be participating in this workout. Melissa was a new but quickly impactful member of our community. She was always a pleasure to have in class and made fast friends with many of her fellow classmates (and their dogs). She had just recently moved to NYC to start a new job as the Choral Director at Packer Collegiate Institute and was still in her honeymoon phase with living in Brooklyn. While her passing was a terrible tragedy, we take some solace in the fact that she passed doing something she loved with people who cared about her. She was taken too early and her passing was a powerful reminder to appreciate every moment we’re fortunate enough to have. We’ll miss you Melissa.

Here is a note from her sister in law Marla

On September 8, 2021, while with her community at CrossFit South Brooklyn, Melissa collapsed from a ruptured brain aneurysm. Her loss rippled through the greater CrossFit community as Melissa had been an enthusiastic member at multiple gyms prior to moving to Brooklyn and had dropped in for workouts with her brothers and their wives at their home gyms on multiple occasions. Wherever she went, she made friends easily with humans and canines alike. She was rarely seen without her dogs, Franz and Nadia, who are now snuggled in with family members. Melissa devoted her career to sharing her love of music and researching the critical role of music in a child’s development. She is missed dearly.

The rep scheme includes 8 reps and 8 cals signifying the day she died and 39 DUs for her age when she died. The clock is set for 19:81/20:21 which is the year of her birth/death. Melissa loved the assault bike and heavy DLs and she had just recently gotten DUs. The 7 total rounds of biking signifies Sunday as everybody’s favorite rest day full of puppy cuddling and walking to Two Sticks for coffee and treats every Sunday with her Full House Fitness friends and all of their pups.

From her celebration of life last weekend:

Melissa is survived by her parents, George and Pamela Arnold; her sister Becky (Patrick) Antkowiak; brother Krain (Sandra) Arnold; brother Jon (Marla) Arnold; and beloved aunts, uncles, nieces, and nephews.

Melissa was born in Virginia on October 27, 1981. She earned the following degrees, all related to music and education: BA, Washington Bible College (2003); MEd, Columbia International University (2007); MA in Conducting, Michigan State University (2013); Kodály Certification, Indiana University Jacobs School of Music (2018); PhD in Music Education, Indiana University Graduate School (2021). She taught in Virginia, South Carolina, Michigan, Connecticut, Indiana, the Dominican Republic, and China. In August of 2021, she moved to Brooklyn, New York, to teach music at The Packer Collegiate Institute.

Melissa encouraged those around her to question everything and to learn for themselves, rather than to simply accept answers. Adored by students and parents, she possessed an innate ability to recognize and cultivate talent in children others might overlook.

Melissa loved her nieces and nephews deeply and was a fabulous aunt. She was rarely seen without her dogs, Franz and Nadia, who are now snuggled in with family members. She had an incredible ear for music. She composed and conducted, sang, played many instruments, and was always willing to provide an impromptu lesson for interested learners. She had a fantastic eye for photography and loved capturing beauty in all its forms. She was an enthusiastic CrossFit community member.

Although a self-proclaimed introvert, she quickly made friends everywhere she went, often settling herself in a high-traffic area and drawing others into conversation. She radiated an almost physical sparkle, lighting the room with her bright smile and humor.

Family, friends, students, and all who knew her will miss our girl.

Instead of sending flowers, please consider donating in Melissa’s honor to Riverside School’s music program. The web donation page is here and the school’s address for mailed checks is Riverside School, 2110 McRae Rd., Bon Air, VA 23235. Please note “Melissa Arnold” in the memo line (checks) or in the comment box (online donations) to help route funds correctly.

Melissa was a music educator, conductor and composer with a strong passion for teaching children the love of music. You can hear three of her beautiful compositions here.

Today’s Programming

STRENGTH

Back Squat
80%x2x6

Notes
This is a deload week before testing next week. You should have 5 or so reps in reserve on these lifts. Perform one rep every 60-90 seconds.

ASSISTANCE

RFE Split Squat
3×8-10

Strict Chin-Ups
3×5-10

PARTNER METCON

For Time:
250m Row
500m Row
1000m Row

Notes
Partner A rows 250m, Partner B rows 250m
Partner A rows 500m, Partner B rows 500m
Partner A rows 1000m, Partener B rows 1000m

A 250m will take around 1:00, a 500m around 2:00 and a 1k around 4:00.

Reset the Monitor each time partner switch.

CrossFit Group Class Programming Template (WK7/8)

Need a little motivation on your workout? Mikey and Lee at FGB

MELISSA ARNOLD MEMORIAL WORKOUT TOMORROW

Tomorrow we will be running a commemorative workout to honor the life of Melissa Arnold, who tragically passed away in early September. The workout will take place on her birthday and was written by members of her family who do CrossFit. They and two of her former CrossFit affiliates will be participating. We will post more information about the life and legacy of Melissa next week.

As a related programming note, next week we will swap Wednesdays Shoulder Press for Thursdays Deadlifts since Melissa’s workout includes them. It was one of her favorite movements.

The ULTIMATE Bulgarian (RFE) Split Squat Tutorial

Today’s Programming

STRENGTH

Bench Press
80%x2x6

Notes
This is a deload week before testing next week. You should have 5 or so reps in reserve on these lifts. Perform one rep every 60-90 seconds.

ASSISTANCE

A: Matador or Bench Dips
3×10-20

B: Pull-Overs
3×8-12

Notes
Complete three total sets of the two exercises alternating between movements. For the Pull-Overs, use a DB or bumper plate, whichever is more comfortable for you. Go heavier than you have in prior exposures to the Pull-Overs

METCON

AMRAP 12:00
12 Calorie Bike
21 Kettlebell Swings
12 Ring Push-Ups

Notes
Bike: 12/8 cals
Kettlebell Swings: 24/20/16/12
Push-Ups: Ring / Standard / Incline

CrossFit Group Class Programming Template (WK7/8)

The Walking Deadlifts getting ready for Fight Gone Bad. Our first photo set from Joel Zimmer is up on Flickr! Check it out!

Territory X CFSBK

CFSBK is offering an ongoing  signup discount for our members who are interested in getting fresh home delivered meals from Territory Foods. We used to offer territory directly from the gym but they pivoted to home delivery during the pandemic. This is a great way to get fresh, healthy and delicious meals dropped on your doorstep 1-2 times per week. Territory meals come in handy when you’re feeling too lazy to cook, when you’re pressed for time, when you want to bring a healthy meal to work and as an alternative to ordering something on seamless that costs way too much and is probably unhealthy. You can customize your meals based on your nutrition style and goals and all meals list their full macros on them. Check out all the details below!

• Here’s a list of all the zip codes where they do Home Delivery to. You can also go to the locations page on their website for this information.
• Territory’s sourcing practices and ingredient standards
• Read about their chefs
• Explore the dietary templates
• Learn more about their giveback program
• If you’d like more information on our pricing, you can find that here.
• If you want to see the menu, look here.