Workout of the Day

SKILL: Handstand Kick-Ups

METCON

EMOM 21:00
A: :30 Air Bike
B: 5-8 Strict HSPUs or 5-8 Barbell Shoulder Presses
C: Rest

Notes
Your goal for this EMOM is to move at a steady and sustainable pace accumulating some volume on the pressing movements. Approach the bike at 60-80% intensity, enough to get your heart rate up and make it feel like work, but no so much that you’re crushed after each interval.

ASSISTANCE

Seated Shoulder External Rotation
3×10-12e

L-Crunch
3×15-20 

CrossFit Group Class Programming Template (WK2/7)

Register for the 2022 CrossFit Open!

The 2022 CrossFit Open is upon us!

The 2022 CrossFit Open starts on February 14th (that’s only 42 days away!) with registration opening up today. As always we’ll be programming these workouts on Saturdays through the three week open and be hosting Friday Night Light events for people who want to throw down in style. CFSBK always represents hard for the open!

Register Today

Workout of the Day

METCON

For Time:
Row 1000/800m
3 Rounds:
15 Power Snatches
15 Burpees

Notes
Our first week snatching under duress we’re going with a light weight with an emphasis on barbell cycling under metabolic discomfort.
Snatches should feel light/medium and be performed as touch and go reps in 1-3 sets per round.
(+/75/65/55/45/35/-)

ASSISTANCE

Wide Grip Bent Over Rows
3x 10-15

1/2 Kneeling Wood Chops
3x 10-15e

Notes
For the Wide Grip BORs, use a grip somewhere between your snatch and conventional grips with a bias towards wider. Adjust for comfort but the idea is to target the upper back/mid traps/rear delts by having the elbows relatively flared out at the top. Weight should be pretty light and move with a controlled tempo.

CrossFit Group Class Programming Template (WK2/7)

What a TFBA!

The Burgener Warm-Up

This cycle you’ll see us using the Burgener Warm-Up every week before snatching. This progression was developed by coach Mike Burgener many years ago and is the foundation of the CrossFit Weightlifting course. The BWU focuses primarily on the 2nd and 3rd pulls of the snatch by breaking the movement down into 6 steps.

Drill 1: Down/Up
The point of this first drill is to teach what the end of the 2nd pull should feel like, with the lifter achieving dynamic full extension of the hips and knees while keeping the barbell close to the body.

Drill 2: High and Outside
The second drill, which is essentially a high hang pull, primes the arms to both wait until extension is reached before bending as well as how to use the “scarecrow” position to keep the bar close to the body through the 3rd pull. The term “high and outside” refers to the elbow position at the top of this drill.

Drill 3: Muscle Snatch
The Muscle Snatch picks up where drill 2 left off by finishing the arm turnover into the receiving position overhead. With light weights, this should be a quick motion where momentum is created by the hips and the bars path is guided by the arms.

Drill 4: Snatch Lands
Drill 4 starts with the bar overhead, where we left off from drill 3 and primes the feet to transition from the pulling position into the receiving position. These can land in a quarter overhead squat.

Drill 5: Snatch Drops/Tall Snatch
This movement starts back at the hang and omits the dip drive. The lifter must immediately pull themselves under the barbell into the receiving position. Body tension, speed and correct footwork are critical to execute this drill properly. You are essentially priming how to pull yourself under the barbell.

Drill 6: Hang Power Snatch
The final drill puts it all together by having the lifter jump the barbell up and pull themselves under into a quarter squat. Again tension and speed are critical here!

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瀬戸蔵ロボットバトル_テルルvsラプター

Workout of the Day

STRENGTH

E2MOM x 14:00
Front Squat
1-2 Reps

Notes
Compare to 12.18.21
Take about 5 minutes to find your opener weight for this workout then perform 1-2 reps every 2 minutes attempting to add weight each round if able. If you have a 1RM aim to get to around the 90% range.

ASSISTANCE

4-5 Sets of:
1-3 Rope Climbs
12 total Back Rack Reverse Lunges
24 Hollow Rocks*

Notes
If you didn’t come in yesterday and would like to perform 12 Matador or Bench Dips instead of Hollow Rocks, go for it.
Lunges are taken out of the rack.

Rope Climb Options
Level 1: Self Assisted with feet on the ground
Level 2: Knotted Rope Climb
Level 3: Wrapped rope Climb
Level 4: Legless Rope Climbs

CrossFit Group Class Programming Template (WK2/7)

Dan H and David in fierce cornhole competition

CFSBKer Dan H Launches his own Psychotherapy Practice

I hope everyone has been able to remain healthy during this challenging and trying period, it’s been nice seeing a lot of you back in group class. I’m writing to share the news that I have launched my own psychotherapy practice, and I’m available for new clients. I’ll share a little background about myself.

As some of you may know, 5 years ago I decided to change careers and returned to school for a masters in social work, with the goal of one day beginning a private practice in psychotherapy. After graduating from the Columbia School of Social Work, I took a job at Methodist Hospital in their inpatient psychiatric unit. My work supported people in acute distress — people with substance abuse issues, people who were suicidal, people in the midst of a psychiatric episode — to help them get connected with services they needed when they were at their most vulnerable moments.

In March 2020, as the pandemic took hold of the US, the psychiatric unit closed and I began working on a pulmonary ICU unit, where I helped families coping with new loss, and patients who had survived experiences like intubation, and the traumas associated with that.

I am in the midst of a 3-year post graduate program in Somatic Experiencing (SE), which I find incredibly connected with what CrossFit South Brooklyn cultivates. SE helps people by allowing them to process past events, both mentally and physically. For instance, someone may recognize they are activated or in freeze mode, and may have “processed that” mentally, but their bodies haven’t. I can help with that.

I’m passionate about working with people who have experienced all different types of trauma, as well as those coping with grief, loss, performance anxiety, and issues of self-worth.

If you know anyone, or anyone’s child 14+, who is interested in learning a bit more about my practice, I am taking referrals. You can check out my Psychology Today profile, or give people my email danielhalioualcsw@gmail.com or phone number 718-499-8192.

Thanks so much,

Dan

Workout of the Day

SKILL : Kipping Pull-Ups

METCON

5 Rounds for time of:
12 Push-Ups
9 Deadlifts
6 Hang Power Cleans
3 Push Jerks

Note
Try to challenge yourself with the load on the barbell. Ideally a little heavier than you might do in the “DT” workout with. You should still be able to perform the three shoulder to overheads unbroken most or all rounds.
Push-Ups: Scale up to 15 reps and/or Deficit Push-Ups using two DBs. Scale down to 8 reps or a combination of strict and kneeling push-ups to get you 12 total. Elevated and band push-ups for 12 reps is also an option.

ASSISTANCE

Matador or Bench Dips
3-4 sets x 10 reps

CrossFit Group Class Programming Template (WK2/7)

Sasha is levitating over the popularity of our weekend specialty classes, Yoga, Range & Resilience and Pilates Happy Hour!

2022 CFSBK Events Calendar (so far)

The following is our tentative 2022 gym events calendar. Some dates are subject to change and more events are subject to be added. You can find the most up to date overview of events on our Events Page

January

• New Years Day Yoga & Meditation Event: 1/1
• Wim Hof Seminar: 1/9

February

• CrossFit Open: 2/4-3/14
• Friday Night Lights 22.1: 2/25

March

• Friday Night Lights 22.2: 3/4
• Friday Night Lights 22.3: 3/11

April

• CFSBK Community Potluck and Karaoke (Date TBD)

May

• Memorial Day Murph: 5/30

June

• Stonewall 6/25

July

August

• Wet Hot American Throwdown (Date TBD)

September

• CFSBK’s 15th Anniversary Party

October

• Fight Gone Bad 2022: (Date TBD)

November

• CFSBK Community Art Show (Date TBD)

December

 

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This Simple Piece of Equipment Could Elevate Your Workout  (its a jump rope)

Workout of the Day

GRUNT WORK

Sunday Medley #2

4-5 Sets for Effort of:
1:00 Bike or Ski Erg or Assault Runner
12e Sledge Hammer Swings
1:00 Sandbag Bear Hug Carry
3-5 Wall Walks

Sunday Medley #2

10 Burpees
50′ Farmer’s Carry
50′ Sled Push

Notes:
In teams of three, complete this triplet relay style until each person has completed 4 rounds.

CrossFit Group Class Programming Template (WK1/7)

You can’t sandbag today’s workout! Good old fashioned Grunt Work

Wim Hof Seminar Today!

Last chance to sign up for today’s Wim Hof Method Seminar at CFSBK

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.

Learn more and register here! CFSBK members get 20% off with Discount Code: twenty

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Talking Elite Fitness: CrossFit Fires Dave Castro 

Workout of the Day

PARTNER METCON

54-42-30-18 Reps for time of:
Air Bike or Row
Thrusters

Notes
Partners will work through the couplet dividing work as they see fit. Divided evenly, this works out to 27-21-15-9 reps per person. (72 reps per exercise).
Thrusters should be medium weight (95/75/65/45/..). If mobility limitations prevent you from comfortably performing barbell thrusters consider DB thrusters.
Bike Volume Scale: 42-32-24-14

ASSISTANCE

EMOM 10:00
A: 3-5 Strict Chin-Ups*
B: 8-12 Lateral Raises

Notes
If you came in yesterday and already got your strict pull-ups in sub 8-10 Biceps Curls or 3-8 Hanging Leg Raises depending on your soreness/interest.
For the lateral raises, control the tempo with a brief pause at the top and bottom of each rep, resisting gravity on the way down.
For the chin-ups etc. they should become challenging but submax. If you want to scale up go chest to bar.

CrossFit Group Class Programming Template (WK1/7)

Matt trudging through some Front Rack Carry Walking Lunges

 

We are excited to announce that CrossFit South Brooklyn is now partnering with Thorne HealthTech. Thorne is the premier company in the nutritional supplement industry and is trusted by the Mayo Clinic, 11 U.S. Olympic teams, all four major sports leagues, CrossFit, UFC, and over 42,000 health-care practitioners around the world to provide unparalleled support for your health and wellness.

At CFSBK, we are committed to helping people optimize their health and wellness through a holistic approach to fitness and nutrition. We have customized our gym’s online portal to only provide the supplements we provide the most value which are backed by research and practical experience. Whey Protein, Creatine, Electrolytes, Multi-Vitamins, Fish Oil and Vitamin D.

Get Started:

All CrossFit South Brooklyn members will receive 15% off and free shipping on Thorne product purchases when you create your account after visiting: http://www.thorne.com/u/CFSBK

• You will be prompted to confirm CrossFit South Brooklyn as your HCP referral during account creation.
• Discount will be reflected in your cart.

You can verify your Professional Connection and discount on your Thorne Profile page.

Workout of the Day

SKILL

5 Sets of:
3-5 Low Ring Skin the Cats

STRENGTH/ASSISTANCE

5 Rounds for Quality and Load
10 Touch and go Deadlifts
5-10 Strict Chin-Ups
10-20 Matador Dips
20 Tuck-Ups

Notes
Yesterday we had Bench Press and tomorrow we’re going overhead. There will also be an option for strict Chin-ups in the assistance work tomorrow.
Based on whether you came yesterday or plan on coming tomorrow, you can choose to sub Strict HSPUs, DB Z-Presses OR DB Bench Press for Dips if you’d prefer. If you’re not sure what to do, talk to your coach to see what makes the most sense for you!

CrossFit Group Class Programming Template (WK1/7)

Richard taking that first step

WIM HOF METHOD RETURNS TO CFSBK THIS SUNDAY!

Workout of the Day

METCON

Every 6:00 for 5 intervals perform:
Bench Press 10 Reps
Row 500/400m

Notes
If able, build on the bench press weight each round as long as you can perform all ten reps unbroken with good form. Try to keep the row times relatively consistent. In order to maintain for 5 intervals, we recommend going at 85% intensity on the erg.

ASSISTANCE

A1: Dumbbell Lying Triceps Extensions
2-3×15-20

A2: Supine Leg Raises with hip lift (if able)
2-3×15-20

Notes
Alternate between each exercise at a comfortable pace.

CrossFit Group Class Programming Template (WK1/7)

Jackie W loves a good rest period during interval workouts

Yoga Returns to CFSBK

This week Yoga returns to CFSBK instructed by the one and only Sasha S who has over 20 years of experience teaching the discipline. Classes meet at 10ams on Saturday in the Annex. RSVP via the Zen Planner app!

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BREAKING: CrossFit Fires Dave Castro

Workout of the Day

STRENGTH

Segment Snatch Deadlift + High Hang Power Snatch + OHS
5 Sets x 2 Reps

Notes
Similar to the Segment Power Cleans on Monday, pause with the bar just above your knee cap, however in this case just complete the snatch deadlift after the pause then continue onto the rest of the complex. 1 Rep = performing a SSDL followed by a HHPS, then from the receiving position of the HHPS lowering yourself into the OHS before putting the bar down and performing the sequence again. Focus on maintaining body tension and balance at the pause. Make sure to hold and stabilize the receiving position in the snatch before executing the OHS.

METCON

In 12:00:
2-4-6-8-10-12..
Renegade Rows
Kettlebell Swings
Box Jump Overs

Notes
Move at a steady pace and increase your rep count by two every round. For the Renegade Rows, count each arm as a rep, so for example in the 4 round, you will perform 2 reps per arm total. With that in mind, try to go a little heavier on that exercise. Remember to keep your feet wide for stability and minimize motion at the hip

CrossFit Group Class Programming Template (WK1/7)

K with an excellent split jerk position during Monday’s clean and jerk complex

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Could Being Cold Actually Be Good for You? WIRED

Workout of the Day

STRENGTH

Back Squat
4 Sets x 6-8 Reps

Notes
In no more than 8 total sets (not including empty barbell) work up through what feel like 4 challenging sets while staying within the rep range. Work sets may be progressive or across based on how you’re feeling. Aim to keep about 2 reps in reserve. Use a 20X2 Tempo as best you can.

PARTNER METCON

8 Rounds for time of:
Bike 10/8 Cals
10 Burpees
Double KB or DB Front Rack Walking Lunges 48′

Notes
Partner A will perform all three movements before partner B starts in on the bike. Alternate complete rounds until each person has completed 4 rounds.

CrossFit Group Class Programming Template (WK1/7)

Coach Brett coaching the first classes of 2022!

WIM HOF METHOD RETURNS TO CFSBK This Sunday!

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2022 CROSSFIT GAMES SEASON GUIDELINES