Workout of the Day

STRENGTH

Bench Press
Build to Heavy 5 reps

Notes
Compare to Week 2 as a reference for loading. In roughly 5 total sets, work up to a heavy 5 on the Bench Press. The final set should leave you with 1-2 reps in reserve.

METCON

Every 4 min x 4 rounds
1:30 Row @ tough effort
:30 Max Reps Push Ups

Notes
Use the past few weeks for guidance with pacing for the row during the workout. Start “hotter” than your 2K pace or close to last week’s pace for the 250 m intervals, and see if you can hold on for all 4 rounds. Use the 2 minute recovery time to walk, shake out the legs, and get your breathing and heart rate back down and as close to baseline as possible.

Here’s a helpful Erg Pace Calculator that you can use today, or in the future, to help you understand pacing your workouts!

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CrossFit Group Class Programming Template (WK4/8)

Lisa and Tim Snatching them Dumbbells

Rowing: Key Positions

This is a great short (4:48) video that covers the Catch, Drive, Finish and Recovery positions in rowing.

Workout of the Day

STRENGTH

A1. Weighted Chin Up: 4×3, 1 x Max Effort @ bodyweight
A2. Cossack Squat: 4×12 alt/6ea

Notes
Superset the two movements. Recommend resting about 30 seconds after chin ups and about 30-60 sec after cossacks.

On your chin ups, pull as high as possible on every rep (“peak pull”). After the weighted sets today, perform one set of as many reps as possible without coming off the bar.

Chin-up Progression/Options
Adv: Chin Up, Accumulate 12-20 reps (bw, negatives if needed) – volume increase from last week
Int: Chin Up Negatives, 5×3 (bw or wtd) – volume increase from last week
Beg: Foot Assisted Chin Up, 5×5 @ 3131 – same volume as last week

Cossack Progression
Adv: Goblet loaded
Int: Bodyweight, reach arms forward
Beg: Ring Assisted

METCON

For Time:
400m Run
20 Alt Back Rack Reverse Lunges
30 Barbell Upright Rows
20 Alt Back Rack Reverse Lunges
30 Barbell Bent Over Rows
20 Alt Back Rack Reverse Lunges
30 Barbell Bicep Curls
20 Alt Back Rack Reverse Lunges

Notes
Track back to 6/27/22
Use one empty barbell for the entire workout: 45/35/22#
Lunges are total reps: 20 alternating, 10 each side.
Bent Over Rows: Keep your trunk as parallel to the floor as possible.

This is a relatively quick workout that promises to deliver a pump 💪 Go get it! Don’t forget to fully extend your hips at the top of every lunge today.

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CrossFit Group Class Programming Template (WK4/8)

Harry moving to Manhattan 🙁

Dear CFSBK Coaches and Friends,

It has taken me a couple of weeks to find the words, as it is hard to describe my feelings.

These past two years at CFSBK have been an amazing journey, and I am both grateful and sad to share that I will be moving away. Due to a job change (after 6 months of unemployment), a busy schedule with my Master’s program, and the difficulty of finding a roommate in the area, I have decided to move to Manhattan to better focus on my job and education.

I want to express my heartfelt gratitude for the incredible support from the CFSBK coaches and community. Joining CFSBK two years ago has led to tremendous growth for me:

– I’ve gained countless friends and support from our community

– My 1-rep deadlift improved from 235 lbs to 345 lbs

– My 1-rep snatch improved from 125 lbs to 155 lbs

– My 1-rep overhead squat improved from 135 lbs to 190 lbs

– and a lot more.

I am truly thankful for the journey I’ve had with CFSBK and wish I could stay longer and become a legacy member one day.
My move-in date is August 1st, so I would like to complete my membership on July 31st.

Thank you for a wonderful journey.

Workout of the Day

“Mythic Strength”

Deadlift

4 x 35 Seconds AMRAP (RPE 7/8)
Rest 2-3 min.

Notes
Weight the same or slightly (5%) heavier than last week. First set, work on precise, complete resets. Second set, pick up the pace with a dynamic reset – hands stay on the bar, but you reset your back and legs and ab-brace. Third and 4th sets push the volume and get as many reps as you can. AIMING FOR 7-10 reps.

Single Arm Kneeling DB Presses & Carries

Press DB for 6-8 reps. Switch hands, repeat the other side.Superset with medium-to-heavy SA KB Farmer Carry for 80 ft/arm (Down and back).
Rest 90-2 min b/t rounds. 4 rounds, building.

Notes
4 rounds for quality, building in weight so the first set primes the patterns, and the latter sets are hard and heavy.

Shoulder Superset Cashout

Upright Row, Lateral Raise3 x 12-15
No rest between movements, 30 sec rest between rounds.

Notes
Go light, this burns!

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CrossFit Group Class Programming Template (WK3/8)

Maillard, one of the co-owners of Dean CrossFit moving some big weights at the RAD event

ICYMI: Coach Cara on the Magic of the Spheres podcast

On episode 285, Sabrina interviews strength coach, filmmaker, and magician Cara Claymore. In our conversation we talk fitness, the humility of fitness beginnings, magic, character acting as a talisman, and we got philosophical and heavy about what happens when you get strong. You can connect with Cara on Instagram and TikTok @Caraclaymore, at Caraclaymore.com, and her Substack.

Workout of the Day

“Jackie”

For Time:
1000 m Row
50 Thrusters (45/35#)
30 Pull Ups

Notes
This benchmark is meant to be performed at very high intensity. Reduce the distance of the row and the weight of the bar to ensure you can push the pace. Modify the pull-ups so you can crank out large sets that test your conditioning.

If you’re looking to know some average times, check out the Jackie Results on BTWB !

Intermediate Option
For time:
1,000m row
50 thrusters (35/22#)
30 pull-ups

Beginner Option
For time:
800m row
35 thrusters (35/22#)
20 band assisted pull-ups

ASSISTANCE

3-4 Rounds for Quality:
10-12 DB Pullovers, with 10 second isometric hold at mid-range on final rep
15-20 Hollow Rocks
30 Russian Twists (15ea)

Notes
If you have a hard time maintaining proper positioning on hollow rocks, try this modified version instead.

Russian twists may be done at bodyweight or with added load. Focus on actually rotating through your trunk, rather than just moving your arms across your body.

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CrossFit Group Class Programming Template (WK3/8)

Chris and Hawk chilling after class

More pics from “Hunting for Gold”

Check out RJ’s shots from last weekend’s RAD event on our flickr!

Sam Briggs 6:05 “Jackie” Demo

Workout of the Day

FLOATER STRENGTH

A. Weighted Strict Chin Up 5×3
B. Strict Press 4×5, building
C. Clean Deadlift 5×3, building
D. Back Squat 5×3-5, building

Notes
For the chin up work, refer back to Monday’s programming notes for scaling options and progressions.

METCON

AMRAP 5:00
30 Unbroken Double Unders
15 Push Ups
10 Alternating Single DB Box Step Ups @ 50/35/20#

Rest 5 Min

AMRAP 5:00
20 Unbroken Double Unders
8 Burpees
8 Alternating Single DB Box Step Ups

Notes
The goal for each work piece here is 3+ rounds. Scale the volume of work or loading as needed.

In your rest period, keep your body moving: walk outside or at the front of the gym, do some gentle joint circles, and recover your breathing.

DU Scaling
A. 30 / 20, without worry about unbroken!
B. 15 / 10
C. 30 sec practice
D. 50 Singles / 30 Singles

Push ups may be elevated by using your box or a barbell in a rig such that you can touch your chest down on each rep. If 10 push ups is no problem for you unbroken, consider scaling up (12-16).

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CrossFit Group Class Programming Template (WK3/8)

Wendy is Strong

THE UPSIDEDOWN CLASS & SERIES

This class is a modern approach to hand balancing. We will learn rules, and then break them! Great for curious minds and bodies, this class will help expand your practice here at CrossFit. Come advance your capabilities through this inversion work deep dive. Experienced hand balancers and new students are equally challenged and welcome. There is no age limit, or weight limit. Please bring an open mind, patience, and the ability to touch the floor! Pet photos are also encouraged.

This program is offered in two formats. A 4 week closed series where you and a small group work on an individualized progression as well as a weekly class open to all members.

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The Upside Down Class meets every Wednesday at 11am and is open to all CFSBK members just like any other class we offer. Participation will count as one of your weekly classes.

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The Upside Down Series meets once a week for four weeks- this session is open to all levels.

Workout of the Day

A. Every 2 minutes for 9 sets, complete (18 minutes):

Advanced
Clean Waves (% of Clean 1 RM)

1) 3 reps at 70%
2) 2 reps at 75%
3) 1 rep at 80%
4) 3 reps at 73%
5) 2 reps at 78%
6) 1 rep at 83%
7) 3 reps at 80%
8) 2 reps at 85%
9) 1 rep at 88%

Example (163# 1 RM)
3×113, 2×123, 1×130
3×118, 2×128, 1×135
3×130, 2×138, 1×143

Beginner
2 Cleans (every 3 sets, increase weight)

Notes
Compare to Week 1 loading for this week’s waves. Note that the percentages have increased slightly for each wave. If you miss a lift (or two), make sure to repeat that wave of weights to build consistency and confidence.

B. Clean Deadlift
3×3, building

Notes
The Clean Deadlift is an extension of our clean pull and allows us to overload our pull. The slower speed of the deadlift will allow increased focus on position, posture, and balance. Generally, the clean deadlift can start at 80-120% of your best clean. If you are significantly limited by your technique on the clean, you may need to go to a heavier percentage to train strength in your pull. Regardless, choose weights you can perform the pull with proper positioning.

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CrossFit Group Class Programming Template (WK3/8)

Monica and Meghan pounding it out post successful squat. Who you train with matters. Surround yourself with hardworking, supportive and kind people.

10 things I’ve learned running a gym in 10 years

This article was written by coach David in 2017. Everything is still true.

1. Treat your employees the way you would want to be treated.

I started my career at a globo-gym in Manhattan, where I learned that the fitness industry has a high turnover rate. When I hired my first coach at CFSBK, I was determined to reverse that trend. 10 years in, we are fortunate to have had very little turnover. I believe this is largely because we’ve tried to create a work environment and compensation structure that enables coaches to plant their roots and view being a CrossFit coach as a career and not a side job. It is important to have an open dialogue with your employees about their financial needs and what the gym can realistically do for them, and to help them think through steps to creating additional revenue streams if they are interested and motivated.

I am pleased to say I would want to work at CFSBK, knowing I would be able to pay my bills and live a comfortable life. It should be obvious, but this is important on so many levels, not least because it’s near impossible to cultivate a community when employees are constantly jumping ship after one year. People rarely up and quit any job suddenly; it’s a process of degradation. If you don’t treat your employees well, why should they go the extra mile in any situation? They’ll feel put out and taken advantage of—which, trust me, will be felt by gym members.

2. Remember that you’re in the customer service industry.

CrossFit gyms are often known for being a bit informal, rough around the edges, and scrappy. These qualities are great and drew me to CrossFit in the first place, but it’s important to remember that if you want to do what you love and keep your doors open, you must pay attention to customer service. Cultivate the mindset that you have the privilege of serving the people that walk through your doors—not the other way around.

It should be the standard that you and rest of staff go the extra mile regularly for the members. Treat people with respect, empathy, patience and professionalism. Make a service mindset your default and that will trickle down to every person, from long-time members to newbies and visitors. Ask yourself and your coaches: Do we work harder when there’s “that guy” in class that we don’t like or that isn’t easily coached, or do we get frustrated and sort of ignore them? Did we follow up with that person who emailed us a question? A million small actions build up to have a big effect. Owners and coaches alike should always take the time to introduce themselves to visitors, stay a few minutes late to work with a member on their double-unders, and do all the little things that make the gym a happy place. Remember: a restaurant with the best food but shitty servers will still go out of business.

3. Diversifying your offerings enables your gym to grow and increases member retention.

When you create multiple avenues for a wide array of people to join your gym, you will build a more dynamic and inclusive community. Diversity of offerings not only brings in new people, but also keeps your longtime members engaged and makes your gym a one-stop shop for everyone’s fitness needs. The beauty of CrossFit is its infinite scalability and the corollary physical disciplines associated with it. Start a Strongman class! Introduce a gymnastics class, or ask that person you know who teaches yoga to come teach for you. At CFSBK, we recently started two new programs: a Diapers & Dumbbells class for new parents, and a Fit 55+ class for CrossFitters over the age of 55. Both classes bring an exciting new population through our doors. (We will be writing more on ITA about these classes soon!)

I am also very much of the mindset that a successful community gym is a family-friendly gym. There are few things I love more than seeing multiple generations from kids to grandparents training together at the gym. I think a great test is: If your parents walked into your gym and wanted to sign up, would there be a place for them? If there’s no one over 40 at your gym, I think that’s a problem. In its best iteration, CrossFit provides fitness for everybody and every body. There’s something innately enriching about having a diverse population at the gym, and it changes the culture for the better.

Personal training is another way to bring a wider range of people into the gym. People often think CrossFit is synonymous with the group class experience, and while that may be the classic CrossFit experience, it’s just one experience and there are plenty of people who don’t want to take group classes. We’ve found that people sign up for personal training for a variety of reasons—sometimes they are intimidated by group classes and need to get more comfortable before joining but most just aren’t interested in the group dynamic, and that’s okay.

It’s also useful to think about it from a business perspective: Personal training is a standard service in the fitness industry at large and having that option brings in people who can afford it and want it. It also helps your coaches supplement their salaries (see Lesson #1) and makes them better as coaches, because when you’re training one person for an hour over an extended period, you are wholly responsible for every element of their fitness, from writing their program and movement correction to helping them reach their specific goals.

4. Clean your fucking gym.

I don’t care who your hot-shot coaches are, if your gym is dirty, your gym sucks. As many of you know, Greg Glassman has a simple way of determining the quality of intent behind your gym—the cleanliness of your bathrooms. When I walk into a gym and see crusty rowers with dust on them, equipment haphazardly organized or that’s out of order, my first thought is, “These people don’t care.” If you want to have a professional, mature gym, that people enjoy being at, you have to keep it clean. Even when I was renting space hourly at the Brooklyn Lyceum and had to bring out our equipment from storage before each class, I made sure to arrive early to line everything up perfectly and clean up the area we were using before class. Everyone notices attention to detail.

One of the most common things I hear from CFSBK members who drop in at other gyms is how grateful they are that we keep the gym spotless, use labeling systems for all the equipment, and keep our bathrooms and showers shiny and tidy. This is really, really, really important—especially if you’re charging more than the cheap globo-gym down the street with a full-time cleaning crew.

5. Stay true to your roots.

I’ve been hearing cynics talk about the “End of CrossFit” too many years now, and the importance of rebranding to separate yourself from the CrossFit brand. While everyone should do what they believe in, I often find this approach to be based in cynicism, which is cheap and easy. 10 years in, most people walk through our doors due to a combination of their curiosity about CrossFit and the reputation we’ve created for our affiliate.

CrossFit South Brooklyn is a CrossFit gym first and foremost. The beauty of CrossFit affiliation is that it gives you complete freedom to express your vision however you wish. In response to people who tell me to rebrand, I say that without CrossFit, I wouldn’t have made it anywhere near this far. As affiliates, we should all make our gyms the best version of CrossFit that we can and lead by example. Don’t bite the hand that feeds you and give credit where credit is due.

6. Don’t be afraid to get weird.

If the staff feels enabled to have fun and be weird—not inappropriate—it enables your members to be themselves, too. If you walk into a stuffy, chic gym, and no one is being themselves or interacting with each other, you probably won’t have a great time. Or at least, I wouldn’t. It’s important to remember that much of what we do puts our members in a vulnerable state of trying new things and pushing themselves out of their comfort zone both physically and emotionally, and they should feel safe in that vulnerability.

CFSBK’s Question of the Day goes a long way toward achieving this in our classes. In an ideal world, people want to be at your gym as much of their week as possible, but they’re only going to want to do that if they can be themselves. And let’s be honest, we’re all a little weirder than we let on. If you create an environment where people feel free to let their guard down and have fun with their training, you inevitably strengthen their loyalty and connection to your gym.

7. Constantly engage your community.

Being alive in 2017 means you have more options than ever for ways to engage your members. At CFSBK, we do this daily in classes by fostering communication between coaches and members, and members with each other, and outside of classes at community events. But we also try to engage members throughout their days online via our daily blog and Instagram,. Engaging your members regularly shows that you care about them and that they have a voice at your affiliate. This dialogue is the difference between a “customer” and a “member” of your community.

There are certain customer service businesses that are transactional in nature. You go to Starbucks in the morning to get your coffee, forget about it when you leave, and don’t think about it until the next morning. But by engaging your members throughout their days and in deeper ways throughout their lives, you create a community that people want to be part of whether they’re working out or just hanging out.

8. Take your own classes. 

I can’t emphasize enough the importance of taking classes regularly at your gym. It’s easy to distance yourself from the real workings of your gym as it gets bigger. But if you own a restaurant, you should want to eat your own food, right? Taking your own classes shows that you believe in what you offer and stand behind your product. If you think your CrossFit group classes are somehow inadequate for you, figure out why and change that.

9. Make the world a better place.

As gym owners and coaches, we are so lucky to work in an environment that has the profound ability to make life-changing positive adaptations for people every single day. Take a moment and realize how fortunate you are to be helping people feel better about themselves. This is a great honor and responsibility. It should be an imperative to be the best you can be to your members—whether you’re in a garage with three regulars or a huge facility with over 1,000. Ask yourself: Is my gym or coaching practice bringing happiness to people’s lives and making their lives better? If the answer is no, you’re doing something wrong.

On top of that, a community of motivated people can create powerful leverage towards meaningful causes. Start fundraisers and charity events, or organize some kind of service work through your gym. The possibilities are endless. Pick 2-4 annual events in which to bring people together for something bigger than the gym. In whatever way you can, leave the world a better place than how you found it.

10. You’re never done, and you never will be.

Never stop working on your business. 10 years in, and I’m still learning. On a weekly basis, there continue to be things I’m trying to make better. At CFSBK, we are fortunate to have a fantastic staff and are mature enough as a business that our operations run smoothly and I can go on vacation and things don’t fall apart. But beyond operations, some affiliate owners are stunned that I still coach. I still coach because I love it, but also because I think it’s important to continue being an employee in your business. It keeps me grounded and I think that contact with our members maintains an important empathy not only with them but with our staff.

You must fall in love with the process if you want to be successful and have longevity in this industry. A gym is not something you build and walk away from. In its best iteration, a gym is a dynamic, vibrant, and inclusive community that improves peoples’ lives and the world around it.

Workout of the Day

STRENGTH

Shoulder Press
4×5

Notes
Work up to a weight that feels like an RPE 7-8/10, or as though you have at least 1 good rep in reserve. Repeat for 4 sets. You may reset for each rep at the top or the bottom (athlete’s choice), but do use control through the full range of motion either way.

METCON

4 Rounds for Reps:
1:00 Wall Ball Shots
1:00 Bike
1:00 Alternating DB Hang Power Snatches
1:00 Rest

Notes
This workout will be done on a running 16 minute clock. Score for the workout is total reps accumulated across all 4 rounds. If you’ve ever done Fight Gone Bad, you know it pays to hold back just a touch in that first round when you feel fresh. Leave some fuel in your tank for round 4!

Athletes should expect to work for no more than 50 seconds per station, so they have time to transition to the next movement.

Choose loads that you’re comfortable moving consistently. Advanced athletes may work a little heavier than usual today, intermediates should focus on bringing intensity to their usual weights, and beginners can move at a pace that allows them to work with great mechanics throughout the rounds!

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CrossFit Group Class Programming Template (WK3/8)

Shaylem, Asha and Angelo grind through the final lap on their 1 mile run test

The Shoulder Press

The shoulder press is an elegant display of strength. How much can you press overhead without the assistance of your hips or legs. At the same time, how much can you press while maintaining tension and stability through your hips and legs. Think of your body like a tree trunk before you initiate your reps and keep the bar as close as you can to your face without bopping your chin or nose.

Workout of the Day

PARTNER METCON

16 Rounds For Time
250 m Row*

*Partner holds a sandbag in a bear hug hold while their partner is rowing.

Notes
Each person will complete 8 rounds of rowing (2000 m total as written).

Guidance for today is to row slightly faster (-5 seconds) than your 2k row pace for these shorter intervals. Aim to be as consistent as possible with your technique, which will help you to hold your pace as you fatigue.

If you didn’t complete the 2k test, use your 2:00 minute interval paces from last week as a guide. Start around the same effort and try to get a bit faster through the rounds.

Scaling:
If your 2k pace is greater than 2:05/500 m (in other words, your 2K row test result was slower than 8:20), scale the row volume down to 200 m per interval today (1600 m total).

STRENGTH

3-5 rounds for Quality and Load:
A1. Alternating DB Bench Press 12-16 (6-8 ea)
A2. Dual KB Bent Over Row 8-10
A3. Suitcase Single Leg Calf Raise 8-10 ea

Notes
Aim for a tempo of 1 count hold at the top and bottom of each calf raise. You should be able to perform a set at bodyweight at the highest rep range with control before adding load. If you have difficulty with completing calf raises on a single leg, start with heel raises on both feet instead and complete a set of 10-15+ reps or until you feel that BURN!

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CrossFit Group Class Programming Template (WK3/8)

Charlie is strong AF

Coach Cara on the Magic of the Spheres podcast

On episode 285, Sabrina interviews strength coach, filmmaker, and magician Cara Claymore. In our conversation we talk fitness, the humility of fitness beginnings, magic, character acting as a talisman, and we got philosophical and heavy about what happens when you get strong. You can connect with Cara on Instagram and TikTok @Caraclaymore, at Caraclaymore.com, and her Substack.

Workout of the Day

STRENGTH

Every 2:30 x 5 Sets
3 Weighted Strict Chin Ups

Notes
Today, we’ll work with the same volume from last week, now on a potentially shorter timeframe. Use your notes to guide your loading today. The goal is to accumulate good, tough reps through full range of motion. Pull as high as possible on every rep (“peak pull”).

Progression/Options:
Adv: Chin Up, Accumulate 10-16 reps (bw + neg if needed) – volume increase from last week
Int: Chin Up Negatives, 6×2 (bw or wtd) – volume increase from last week
Beg: Foot Assisted Chin Up, 5×5 @ 3131 – same as week 2

METCON

AMRAP 12 MIN
12 Single Arm KB Swings – L
6 SA KB Front Rack Reverse Lunges – L
12 Single Arm KB Swings – R
6 SA KB Front Rack Reverse Lunges – R
12 Abmat Sit Ups
270m Run

Notes
If you were here on Saturday and feel like you’re crawling out of a deep hole, take this as 12 minutes for quality. If not, keep your transitions tight and choose a slightly hotter pace for your run!
Choose a KB weight that works for both movements.

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CrossFit Group Class Programming Template (WK3/8)

 

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A post shared by Gabe Encarnacion (@encar13)

An awesome edit by Gabe E from this weekend’s event

“Hunting for Gold” Photoset

Here is the first of two photosets from this weekend’s event. Tons of amazing shots in there from Gabe E. If you use any of these images please remember to credit/tag gabe!

See the full album here!

Workout of the Day

Mythic Strength

Farmer’s & Sandbag Carry Medley

40 ft Farmer’s Carry into 40 ft Sandbag Carry x 4 rounds

Notes
Warm up to approx 75% Farmer’s carry and a heavy sandbag. Farmer’s carry 40 ft. Set down handles then immediately pick up a sandbag and run it back to where you started. Rest 2 min. If unsure of %, you can build across sets. Farmer’s should be heavy, but not so heavy you can’t move your feet quickly.

Press & Hinge Superset

3 – 4 rounds, building
Rest 30 sec b/t movements, and 60-90 sec b/t rounds.

Twist Press DB for 8-10 reps/side
Sandbag Good Morning 6-8 reps

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. Sandbag make your first set a primer/warm up, then pick something heavy for your remaining rounds.

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CrossFit Group Class Programming Template (WK2/8)

And they’re off! One of four heats from yesterday’s “Hunting for Gold” event with our friends at RAD. Thank you so much to everyone who participated in any way. The event was a huge success and a ton of fun. Stay tuned for lots of pictures coming soon!