Today’s Programming

METCON

16:00 AMRAP
270m Run
6 Power Cleans
12 Kipping Pull-Ups

Notes
The Power Cleans should be performed as steady singles at a medium/heavy weight. (155/135/105/85/..)
Kipping Pull-Ups: 12 Kipping / 6-8 Kipping / 6-8 Strict or banded / 12 Ring Rows

STRENGTH

Back Squat
75%x 2 reps x 6 sets

Notes
This is the first week of the new cycle. Today’s strength work should not be terribly challenging in terms of load, given it’s week 1 but try to perform a work set every 90 seconds or so. If you don’t have %s to go off of, shoot for doubles at a weight that feels like a moderately challenging weight for two reps each set.

CrossFit Group Class Programming Template

“Stronger Things” team from 2019 Fight Gone Bad

SIGN UP FOR FIGHT GONE BAD!!

Fight Gone Bad 2021 is on for October 23rd! This is one of our largest and most fun events of the year with a long history at this gym. Since 2008 we’ve been running this charity event and have raised and have raised over $370,000 for a variety of great causes. This year, Fight Gone Bad will benefit Hope for Haiti which is still recovering from the devastation of the recent earthquake. Here’s what you have to do:

Register for FGB: It’s free! Just sign up before September 20th and we’ll assign you to your team!

Know the workout: Participants will be put on a team of 5 or so fellow CFSBKers and perform the following workout:

“FIGHT GONE BAD”

Three Rounds, As Many Reps as Possible, of:
Wall Ball Shots 20lb-10’/14lb-9?
Sumo Deadlift High-pull, 75lbs/55lbs/35lbs
Box Jumps, 20?
Push Press, 75lbs/55lbs/35lbs
Row

In this workout, you move from each of the five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate,” the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Today’s Programming

STRENGTH

Bench Press
75%x 2 reps x 6 sets

Notes
This is the first week of the new cycle. Today’s strength work should not be terribly challenging in terms of load, given it’s week 1 but try to perform a work set every 90 seconds or so. If you don’t have %s to go off of, shoot for doubles at a weight that feels like a moderately challenging weight for two reps each set.

METCON

4 Intervals of:

2:00 AMRAP:
15/10 Push-Ups + 20 Air Squats
AMRAP Row or Bike remaining time

2:00 Rest

Notes
The goal of this interval is to finish the Push-ups and Air Squats around 1:00 so that you can have roughly a minute on the bike or rower. Scale the push-up volume or version such that you can complete each round in 1-3 quick sets. You May also break up the calisthenics, for example: 8 Push-Ups + 10 Squats + 7 Push-Ups + 10 Squats

CrossFit Group Class Programming Template

Kristine Andali Thrustering in 608

New Programming Cycle

SEPTEMBER 9TH – NOVEMBER 7TH

This cycle will be 8 weeks in length as opposed to our typical 6 week cycles. We will focus on developing strength in the Bench Press, Back Squat, Shoulder Press and Deadlift which will be programmed on consistent days each week. Some days the strength will be programmed before the conditioning, other days it will be programmed afterwards to keep things interesting. We’re also seeing the return of our “A la Carte” strength day on Friday where you can make up one of the lifts you missed earlier in the week or you can perform an additional option that was not programmed in the prior 4 days. Saturday and Sundays will be “mixed” with varied workout formats and movements. Snatches, Clean and Jerks, Pull-ups and skill work will be programmed throughout the week as opposed to being given specific days they’ll always land on. Expect to see some movement redundancy in this cycle, for example if we squat on Tuesday, you still may see some squat archetype movements like wall balls or thrusters programmed on the days before or after, depending on what else is being programmed that week.

Also of note is that “Fight Gone Bad” will fall within this cycle on 10/23 which we will do some prep for in the weeks leading to that event. CFSBK’s birthday is also on Sunday the 19th of this month.

Training Schedule

Below are the days each of the primary lifts will fall on:

Monday: Bench Press
Tuesday: Back Squat
Wednesday: Shoulder Press
Thursday: Deadlift
Friday: A la Carte Strength
Saturday: Mixed
Sunday: Mixed

Programming %s

All 4 of the main lifts this cycle will follow the following programming format:
WK1: 75%x2x6
WK2: 80%x3x6
WK3: 80%x4x5
WK4: 85%x2x6
WK5: 80%x6x4
WK6: 85%x3x3
WK7: 80%x2x6 (deload)
WK8: 1-1-1-1-1

Today’s Programming

STRENGTH

Snatch
1-1-1-1-1

or

Snatch Grip Deadlift + Hang Power Snatch + OHS
1-1-1-1-1

Notes
Work up to a heavy single on the snatch. These can be power or full, depending on your soreness, comfort level with the lift and mobility. If you’re newer, go for a heavy single on the 2nd option.

METCON

For Time:
27 cals Rowing
27 DB Push Press
21 cals Rowing
21 DB Push Press
15 cals Rowing
15 DB Push Press
9 cals Rowing
9 DB Push Press

Notes
Bike Sub: 27/21/15/9 or 20/15/10/5 calories
Dumbbells should be medium heavy such that the 27 set takes you 2-3 sets to get through.

CrossFit Group Class Programming Template

Ladies and gentlemen, I present to you, Matt Cooper <cue applause>

Today’s Programming

SKILL REVIEW: The Burpee

YES the Burpee! As straight forward as this movement may seem, there is more variability in people’s movement than we’d like to see. We’ll review hand placement, sequencing, proper bracing and range of motion. Don’t sleep on the burpee technique!

METCON

30 rounds for time of:
5 Wall ball shots
3 Burpees
1 Power clean

Notes
WB: Should be unbroken
Burpee: Do them perfectly
PC: This should be a heavy, but technically sound and consistent lift. (225/185/155/135/95/75/…)

CrossFit Group Class Programming Template

Thank you to all those who stepped up

We’d like to take a moment to acknowledge everyone who stepped up on Wednesday and responded to Melissa’s emergency situation. With everyone’s swift help, the fire department was in house about 6 minutes after Melissa initially collapsed. One member noticed something seemed wrong and alerted Coach Carissa who immediately came over to assess the situation and provide care. Aaron at the front desk called 911 while Coach Lynsey turned off the music, stopped the workout and helped cleared the room. Coach Lauren came down from the office to help as well. Another member with experience in emergency care came directly over to lend a hand. Someone else in class ran to the swimming school across the street and found an EMT who was on the scene in a matter of minutes. Other members cleared their cars from the street so that the ambulances and fire trucks could park. Other folks helped pick up their things so that we could locate Melissa’s bag and phone. Coach David connected with Melissa’s mom and stayed in contact while he went to the ER to be with her and then later took care of her dogs.

While everyone on staff is CPR/AED certified, very little can prepare you for the emotional stress of a true crisis event. We are so proud of how the staff and CFSBK community handled themselves in such a surreal and serious situation. Everyone did something to either make themselves helpful or clear the way for others to help. Coincidentally, CFSBKer Sarah Costigan was the manager of the ICU unit that Melissa was assigned to and sent this note along:

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Two Decades Later, the Enduring Legacy of 9/11

We are deeply saddened to announce the passing of a member of our community, Melissa Arnold. Melissa suffered a ruptured brain aneurysm during class Wednesday evening. She was rushed to the hospital and kept on life support until her family could arrive from Virginia yesterday to say their goodbyes. We are gutted at the loss of this wonderful human being who had just recently moved to NYC to start a new job as the Choral Director at Packer Collegiate Institute. While she had only transferred to CFSBK about a month ago, Melissa was already a fixture of group classes and well known for her very outgoing and friendly personality as well as her sense of humor. Melissa was a lover of animals, especially her two pups Franz and Nadia. She was an avid CrossFitter who had transferred to us from Full House Fitness in Indiana. We reached out to her former gym to let them know the news and they sent us this note:

Melissa was with Full House for two years. Everyone remembers her for her beautiful smile and twisted humor. She loved the dogs of the gym more than anyone we’ve ever met. We are are going to hold our pets a little tighter and closer this evening. She was a hard worker and a great listener. She was a bright light who would help anyone. One member holds the memory of how compassionate she was prior to her dad’s passing. We all loved her very much.

Professionally, 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.

Melissa was 39 years old at the time of her passing. She will be deeply missed but her legacy as a passionate teacher of music, artist, lover of all dogs and a friendly smile to all will live on. We will miss you dearly, Melissa.

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Our “Strong Sets” Comedy show planned for this evening has been rescheduled to 10/8 out of respect. 

Today's Programming

Today’s Programming

Strength

Heavy single on complex:
1-2 Front Squats + Jerk

Notes
This complex is taken out of a rack. Focus on becoming more efficient with transitioning from your Front Squat Rack to your Jerk Rack. For the jerk, use a split jerk, push jerk or push Press depending on which one feels strongest for you and how technically sound they are. If there is a big discrepancy between your front squat and Jerk, perform up to 2 front squats before going for the jerk

ASSISTANCE

4-5 Rounds for Quality of:
2:00 Bike or Row @ Aerobic Pace
8-12 each side Filly Lunges
16-20 Tuck-Ups

Notes
Move through the triplet without taking too much time between exercises. Focus on perfect execution of the lunges and tuck-ups.

CrossFit Group Class Programming Template

Jared K on that Open Gym grind

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How to Adjust the Rack between the Clean and Jerk 

Today’s Programming

SKILL REVIEW: Barbell Cycling

Points of Performance
1. Reclaiming your hook grip on the way down
2. Bar path, keeping it close to the body, essentially the clean in reverse.
3. Keeping your feet in the receiving position to minimize foot work

METCON

“Wittman”

Seven rounds for time of:
15 Kettlebell swings
15 Power cleans
15 Box jumps

Notes
The competition loads for this workout are:
KB Swings: 24kg/16kg
Cleans: 95/65lbs
Box Jump 24″/20″
There are 105 reps per movement in this workout.

Originally Posted on CrossFit.com here

CrossFit Group Class Programming Template

Recent transfer Anna hanging out at CFSBK. This is a great bottom position for chin-ups. Note the full extension of her elbows, the neutral head position and the legs kept straight and together. Be like Anna

FIGHT GONE BAD REGISTRATION LIVE

Fight Gone Bad 2021 is on for October 23rd! This is one of our largest and most fun events of the year with a long history at this gym. Since 2008 we’ve been running this charity event and have raised and have raised over $370,000 for a variety of great causes. This year, Fight Gone Bad will benefit Hope for Haiti which is still recovering from the devastation of the recent earthquake. Here’s what you have to do:

Register for FGB: It’s free! Just sign up before September 20th and we’ll assign you to your team!

Know the workout: Participants will be put on a team of 5 or so fellow CFSBKers and perform the following workout:

“Fight Gone Bad”

Three Rounds, As Many Reps as Possible, of:
Wall Ball Shots 20lb-10’/14lb-9?
Sumo Deadlift High-pull, 75lbs/55lbs/35lbs
Box Jumps, 20?
Push Press, 75lbs/55lbs/35lbs
Row

In this workout, you move from each of the five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate,” the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Today’s Programming

METCON

AMRAP 25:00
50 Double Unders
10 Strict HSPU or Shoulder Presses
270m Run
10 Strict Chin-Ups

Notes
Move at a steady aerobic pace on this workout and aim for 4-5+ rounds
HSPU: (+)Deficit / Strict / 1-2 Abmats / Box Piked Full ROM / Barbell Shoulder Press off the Floor
Chins: Get 10 reps! 10 Unassisted / Mix of banded and unassisted / banded / Self Assisted

ASSISTANCE

A1: Seated Hammer Curls
10-10-Max

A2: Seated Lateral Raises
10-10-Max

B1: 100 Orange band Pull-Aparts in as few sets and time as possible

Notes
Three sets total, try to go to or very near failure on the last set while maintaining a consistent tempo. For example, if you rest longer and longer at the bottom of each curl you’ll be able to keep going for a very long time, so try to stay consistent with the time between reps. After you finish the three sets of curls and lateral raises, transition to the one set of 100 pull-aparts.

CrossFit Group Class Programming Template

New CFSBKer Miranda C working some Power Snatches and Overhead Squats last Sunday

New Starting Strength Cycles Live

Want to get (a lot) stronger? Our Starting Strength Barbell Club is an opportunity to spend 8 weeks working with a Starting Strength Certified coach developing your strength with the basic barbell lifts: Back Squat, Overhead Press, Bench Press and Deadlift, as well as some assistance exercises like Chin-Ups and Rows. Classes are 90 minutes long and 3x per week. Registration for each cycle is capped to provide lots of movement feedback and individualized programming from your coach and to foster great camaraderie with your fellow lifters.

Days & Times

Morning Cycle

Days & Time: Tuesdays & Thursdays from 7:30am-9am
Dates: Tuesday September 14th – Thursday November 4th
Price: $200 at sign up and $200 at the 4 week mark
Register Here!

Afternoon Cycle

Days & Time: 
Dates: Monday September 13th – Friday November 5th
Price: $300 at sign up and $300 at the 4 week mark
Register Here!

Evening Cycle:

Days & Time: Mondays & Wednesdays from 7:30-9pm and Fridays from 6:30-8pm
Dates: Monday September 13th- Friday November 5th
Price: $300 at sign up and $300 at the 4 week mark
Register Here!

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John Meadows Top 3 Meals For Putting on Muscle

Today’s Programming

STRENGTH

Back Squat
Heavy Single
80% Rep Out

Notes
Work up to a heavy single on the Back Squat in no more than 8 total sets. Keep one rep in reserve on your heavy single, do NOT attempt a weight you’re not 100% sure you can hit. Try to exceed your heavy triple weight from two weeks ago. After you find a heavy single, drop the weight to 80% and perform a Rep out set keeping 1-2 reps in reserve. Aim for between 5-10 reps on the rep out.

Example Progression:

45×5
135×3
165×2
185×2
205×1
215×1
225×1
230×1
185×8

METCON

4 Intervals of:

In 2:00:
20 Weighted Box Step-Ups
AMRAP Burpees in remaining time

Rest 2:00

Notes
Use two Dumbbell or Kettlebells for the weighted step-ups and alternate legs for 20 total reps. Use a box that places your hip crease just below parallel when your foot is on top, not the standard box you use for box jumps. The step-ups should take you around 1:00 but no more than 1:30. Use dumbbells heavy enough to challenge y

CrossFit Group Class Programming Template

Blast from the past CFSBK OG Kate Denny and Lance dropped in yesterday. Kate was a long time CFSBK member about 8 years ago. Her and Lance are currently coaches at CrossFit DC alongside fellow CFSBK alum Jess Prewitt

TODAYS’S SCHEDULE

8am: CrossFit
9am: Short Circuit
10am: CrossFit
11am: CrossFit
12pm: CrossFit
1pm: CrossFit

Open Gym: 8am-2pm

Remember group class members, you have access to Open Gym as well so if the class you wanted to take is full consider heading to 608 for a little OG action to get your labor day workout in!

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This is what it’s like to work in an Amazon warehouse 

Today’s Programming

STRENGTH

EMOM 12:00

1 Power Snatch + 1 OHS

Notes
Work up to a heavy but technically sound single on today’s complex. Go as low in the OHS as you can stabilize in good positions.

METCON

3 Rounds FT:
Run 400m
15 Hang Power Cleans
15 Push Press

Notes
Use a weight for the barbell movement that will allow you to go unbroken per movement or at most two quick sets.

CrossFit Group Class Programming Template

Alex flashing the peace sign. We all know that feeling, when you just need to go sit on the sidewalk post workout 🥴

Tomorrow’s Schedule

Tomorrow is labor day so our group classes and Open Gym are working off a modified schedule:

8am: CrossFit
9am: Short Circuit
10am: CrossFit
11am: CrossFit
12pm: CrossFit
1pm: CrossFit

Open Gym: 8am-2pm

Remember group class members, you have access to Open Gym as well so if the class you wanted to take is full consider heading to 608 for a little OG action to get your labor day workout in!

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THE NEW PURITANS: Social codes are changing, in many ways for the better. But for those whose behavior doesn’t adapt fast enough to the new norms, judgment can be swift—and merciless.