Today’s Programming

STRENGTH

E2MOM x 5 Sets
Power Snatch + Hang Power Snatch

Beginner Complex:
Hang Power Snatch x2 + 2 OHS

Notes
Work up to a heavy but technically sound single on this complex.

METCON

3 Rounds for time of:
Run 270m
10 Alternating DB Power Snatches
20 Sit-Ups

Notes
For today’s workout, challenge yourself on the DB weight for the snatches. You only need to do 5 reps per arm, per round, so use a weight you’ve never attempted before on DB snatches. Do NOT drop your Dumbbells! The sit-ups may be anchored or unanchored.

Today’s Programming

SKILL: Wall Walks or Handstand Walking

METCON

5 Intervals of:

In 3:00
5 Wall Walks
15 Box Jumps
AMRAP Row Cals in remaining time

Rest 3:00

Notes
You should finish the first two exercises in roughly 90 seconds before moving onto the row. Adjust your reps to roughly fit into that time frame.

CrossFit Group Class Programming Template

Alchemy @ Home

Kristine Andali hanging out on the Peg Board

ICYMI

• There is still room in our upcoming AntiGravity Strength cycle!
• Coach Brett is putting on another Knee Strength, Stability and Range of Motion Seminar on 8/29
• We have a Wim Hof Method Seminar on 9/12

The Wall Walk CrossFit

Today’s Programming

STRENGTH

A1: Strict Chin-Ups
4×8-10

A2: 1/2 Kneeling Landmine Press
4×12-15e

Notes:
Work up to some challenging sets on each exercise, such that you only have about 0-2 reps in reserve on your final reps. If 8 bodyweight chin-ups does not line up with 0-2 reps in reserve, add external loading.

ASSISTANCE

A1: Supine DB Triceps Extensions
3×12-15

A2: Hollow Body Lat Pull Downs
3×15-20

METCON

Partner AMRAP
10:00 Air Bike Max Cals

Notes
Work with a partner and see how many calories you can accumulate on the air bike. Partners may switch however they desire.

CrossFit Group Class Programming Template

Alchemy @ Home

AntiGravity Strength Returns on 8/23/21!

It’s time to get back to work on all things body weight! A new cycle Coach Ro‘s acclaimed Anti-Gravity Strength class starts Monday 8/23/21. This class always (and we mean always) sells out quickly, so get on it!
Each AG Strength class will be an hour long, focusing on the strength and skills needed to improve Pull-Ups, Handstand Push-Ups, dips, muscle ups, pistols, kipping handstand push ups, kipping pull ups, kipping dips, etc. This will include a variety of skill exercises, progressions, weighted and strict practice, and other techniques to teach, develop, and perfect your bodyweight/gymnastic skills. This fundamental strength work will carry over into other CrossFit gymnastics movements. The class meets 3 times per week for 8 weeks according to the schedule below.

SCHEDULE

8/23/2021-10/4/2021
Monday from 12:30pm – 1:30pm
Wednesday from 12:30pm – 1:30pm
Friday from 12:30pm – 1:30pm

COST AND ELIGIBILITY

The cost is $300 per month ($600 total plus NY sales tax). This cycle is open to all CFSBK members.

WHAT HAPPENS IN A CLASS?

The first class will begin with an assessment of each individual’s upper body push, pull, lower body and core strength. Once the assessment is completed, each AG Strength class will consist of skill work, strength development, and flexibility training based on your personal needs, goals, weaknesses, and strengths. If a member chooses to do a CrossFit group class on the same day, we recommend doing the skill and strength work from the AG Strength cycle first. Arturo can advise you on this on a case by case basis. Just ask!

Register Here

I Was Powerless Over Diet Coke NYT

Today’s Programming

STRENGTH

1 Hang Clean + 1 Front Squat

Notes
Work up to a heavy but technically sound single on the complex.

PARTNER METCON

AMRAP 15:00
10-20-30-40-50… Reps of:
Wall Ball
Burpees

Notes
With one partner working at a time, work up the ladder completing each rep round dividing the work in half. As an added challenge, your medicine ball cannot touch the floor for the entire workout.

CrossFit Group Class Programming Template

Knee Strength, Stability, and Range of Motion Seminar with Coach Brett

Our first run of this was a big success so Coach Brett is putting on another seminar for those who didn’t make it the first time around!

After a few years of significant knee pain, constant swelling, and not being able to do box jumps/cleans/snatches/etc, I started following a knee program recommended to me by a physical therapist that I respect. I spent the last two years practicing and training the movements to strengthen the connective tissue (calves, anterior tibialis, quads, hamstrings) around my knees. My knees are now stronger than ever AND have more controlled range of motion than I have had previously. In this Seminar I’d like to share with you what I’ve learned to help you get out of knee pain, to break through your squat plateaus, or simply help you move through everyday life in a more confident way.

Who is this Seminar for?

Tired of knee pain when you move? Plateauing on strength gains with your squats? Have a feeling of dread or fear when you see Wallballs or Jump Rope programmed in Group Class? Looking for a daily routine to keep your knees active? Want to jump higher? Want to simply be able to keep doing the things you love to do without stiff joints getting in the way? Are you shaking your head, thinking, “If you had my knees, you’d understand…”? I thought that too. If you answered “Yes” to any of those questions….this seminar is for you.

What you can expect

We’ll spend more than two hours together going through all of the movements in the program to make sure you have a proper understanding of progression and execution. I’ll take you through a full workout for your knees, starting with assessment, muscle activation, range of motion work, strength work, finally finishing with some mobility. We’ll go through detailed progressions to take you from where you are to start building those bulletproof knees. You’ll leave with a specific plan on how to advance toward a greater PAIN FREE range of motion and how to systematically add load to the movements.

Date/Cost

The Knee Seminar will take place on Sunday July 25th from 1:30pm to 4:00pm. The cost of the seminar is $75. Space will be limited to ensure that all participants receive the attention and detailed instruction that they deserve. If the cost of this Seminar is prohibitive to your participation, please reach out to me to discuss – brett@crossfitsouthbrooklyn.
com

Date: August 29, 2021
Time: 2:00 PM to 4:30 PM 

Register Here

Today’s Programming

SKILL: Double-Unders

Progression
Swing and Catch Drill
Single Taps
Single Unders
Double Taps
3 to 1’s
Double Under Open Practice

Advanced: Triple Unders

METCON

AMRAP “Bradshaw”

20:00 AMRAP of:
3 Handstand push-ups
6 Deadlifts
12 Kipping Pull-ups
24 Double-unders

Notes
HSPU: Strict / Kipping / 6 DB Press
DL (225/185/155/135/95/-)
KPU: 12 Kipping / 6 Kipping / 12 Jumping / 12 Ring Rows
DU: 24 DU / 12 DU / 24 Alt 2 / 48 SU

CrossFit Group Class Programming Template

Alchemy @ Home

Kelly M made a celebrity guest appearance at our Wet Hot America Throwdown a couple weeks ago

Jason Khalipa does 10 rounds of Bradshaw in 11:43

Today’s Programming

STRENGTH

A1: Floor Press
4×8-12

A2: Double Kettlebell Bent Over Row
4×8-12

Notes
For the floor press, control the tempo down and hold the bottom on tension for a 1-2 count before driving up. There should be no bouncing whatsoever on these.
For the Double Kettlebell Row, make sure to keep your back angle static and not use any hip extension to assist the upward motion of the bells.

METCON

For Time:
400m Run
21 Ring Push-Ups
21 Box Jumps
400m Run
15 Ring Push-Ups
15 Box Jumps
400m Run
9 Ring Push-Ups
9 Box Jumps

Notes
The buy in for ring push-ups is the ability to do 15 unbroken strict push-ups. Otherwise perform normal push-ups, banded, knee or incline as space allows.
Bike Sub: 20-30 cals (2-2:30 effort)

CrossFit Group Class Programming Template

Alchemy @ Home

Super Karl sets up for a Super Deadlift

Wim Hof Method Seminar @ CFSBK Sept 12th

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.

These workshops are limited to 25 participants, and Instructors often choose to keep them much smaller. 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.

Register Here

Today’s Programming

STRENGTH

Back Squat
Heavy Five

Notes
Work up to a heavy set of 5 reps on the back squat in no more than 8 total sets. Try to go heavier than than last week’s box squats.

METCON

In 8:00:
Row 1,000m
then AMRAP in remaining time
Clusters

Notes
Aim for roughly 4:00 of work +/- ~:30 then the remaining time for your Clusters. Use a heavy weight that will slow you down such that you’re performing steady singles. (155/135/115/95/75/-)

CrossFit Group Class Programming Template

Alchemy @ Home

CFSBK X Rogue

Our Classic Skull & Bones shirts are now available on Rogue! A couple months ago Caity Matter Henniger (co owner of Rogue) reached out to us to see if we’d be interested in having our shirt sold via their website. They take care of all the printing, producing and shipping and we get a commission on every shirt sold! Pretty sweet deal!! We’re stoked and honored to be one of the very few affiliates with shirts on Rogue! They’re an incredible company with deep roots in the community, world class equipment and a great mission.

But as for you dear reader who comes into the gym, you can and still should buy one at the front desk 🙂

This kid is the final boss of Jump Ropes

Today’s Programming

STRENGTH

2 Hang Power Snatches + 1 OHS

Notes
Work up to a heavy but technically sound single on this complex.

METCON

3 Sets of:
500m Row
30 Anchored Sit-Ups

Notes
Row 350m @ Moderate pace SR between 28-32
Row 150m @ Fast pace SR between 32-36

Aim to stay within the recommended stroke ratings for each segment and use the sit-ups at a slow and steady pace to try and get your heart rate down.

CASHOUT

2-3 Sets of:
1:00e Single Arm Hold

Notes
Use a heavy weight (KB or Farmer’s handle) and perform an unbroken 1:00 single arm hold. Focus on maintaining perfect posture while you do this.

Today’s Programming

SKILL: Kipping Pull-Up

Progression
A: 3×5 Kip Swings
B: 5×1 3 Kip swings + 1 Kipping Pull-Up
C: Cycled Kipping Pull-Ups

Advanced: Bar Muscle-Up Practice

METCON

AMRAP 20:00
6 Kipping Pull-Ups
8 Burpees
10 Double Kettlebell Deadlifts
30 Double Unders

Notes
KPU: (+) 3 Bar Muscle-Ups / 6 Kipping / 3-6 Strict or banded / 9 Ring Rows
KBDL: Take each rep from a dead start, similar to the cadence in the video.
DU: 30 DU / 15 DU / 30 Alt 2 / 60 SU
CrossFit Group Class Programming Template

Alchemy @ Home

Wim Hof Method Seminar @ CFSBK Sept 12th

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.

These workshops are limited to 25 participants, and Instructors often choose to keep them much smaller. 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.

Register Here

Today’s Programming

STRENGTH

A1: Strict Chin-Ups
5×5

A2: DB Seated Arnold Press
5×8-10

Notes:
Work up to some challenging sets on each exercise, such that you only have about 0-2 reps in reserve on your final reps. If 5 bodyweight chin-ups does not line up with 0-2 reps in reserve, add external loading.

METCON

12:00 AMRAP
2-4-6-8-10-12…
DB Hang Power Clean + Push Press (L then R)
Box Jump Overs

Notes
In 12:00 work up through the couplet increasing each round by two reps.
For the DB, the HPC + PP is one rep, do not perform multiple HPCs followed by multiple PPs. Use a challenging weight that still allows you to move well.

CrossFit Group Class Programming Template

Alchemy @ Home

Coach Patrick Judging at the 2021 CrossFit Games

Nidhi looking for some part time help

Masala Mama, a popup restaurant in Gowanus ran by CFSBKer Nidhi J, seeks a part-time Front-of-House person to interact with customers, manage online orders, check and send out prepared orders, and set up and maintain the front of house. Experience with Point-of-Sale (POS) systems preferred but not required. Hours 4:15-9:15 pm Wed-Sun, through Sept.

Pays $15 an hour, a share of tips, plus amazing Indian food from the kitchen!  Interested or know someone who might be? contact mama@masalamamafoods.com

Thanks,

Nidhi

The Surprising Benefits of Talking to Strangers