Virtual Class Zoom Room (Password: CFSBK)
CFSBK @ Home: 10am

Today’s Programming

STRENGTH

Level 2
5×5 @50%

Level 1
3×3 Across

Notes
L2: These are speed squats intended to be performed at a 3-1-X-2 tempo. Rest 60-90 seconds between sets.
L1: 3 sets of 3 reps. These should feel like you’ve got 1-2 reps left in reserve.

METCON

Partner AMRAP 18:00
9 Calorie Row
6e SA Kettlebell Front Rack Walking Lunges
3 Strict Chin-Ups

Partners will alternate each round, with only one person working at a time.

Notes
Chin-Ups: Scale to kipping pull-ups, banded pull-ups or Ring rows as needed.
Lunges: These should be done with a heavy kettlebell.

CrossFit Group Class Programming Template

CFSBK @ Home

Is Gene just standing there? No he’s executing the perfect start and finish position for Air Squats. Even if there are 300 of them, every. rep. counts.

Here’s a great video from Marcus Filly on front racking Kettlebells. Sometimes what feels “easiest” isn’t what the intention of the technique is. If you’re coming in for today’s workout, check out this video!

CFSBK Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am
Morning Mindfulness: 8am

Today’s Programming

STRENGTH

Sumo Deadlift
1-1-1-1-1

Notes:
Work up to a heavy single on the Sumo Deadlift! We’ll be incorporating deadlifts into the next two weeks of programming but will not be pulling sumo deadlifts as a stand alone lift. If you’re new and/or have not done many of these sumo deadlift training sessions perform 5 sets of 3 at a challenging but doable weight.

ASSISTANCE

3-4 Sets for Quality and Load

A1: :30 L-Weighted Tuck Hang

A2: 10-15e SA Suitcase Deadlift

A3: 10e Standing Landmine Shoulder Press

Notes:
Hang: This can be performed unbroken or in 2-3 sets depending on your ability. If just hanging from a pull-up bar is a challenge, you can start with your feet on the floor or a box and lift your legs 15 times for a couple seconds at a time.
DL: The intention here it to focus on control of your trunk and hips and to resist the asymmetrical pull of the kettlebell. Really focus on your set up and the moment the kettlebell breaks from the floor.
LMSP: Focus on a complete range of motion and good control.

CrossFit Group Class Programming Template

CFSBK @ Home

A Running Runit

Virtual Class Zoom Room (Password: CFSBK)
Virtual Yoga: 7am

Today’s Programming

STRENGTH

A: Back Squat (Monday or Saturdays programming)

B: Shoulder/Bench Press 3-3-3-3-3

C: Sumo Deadlift 1-1-1-1-1

D: Hang Power Clean 3-3-3-3

E: Chin-Ups 3-3-3-3-3

Notes:
For today’s strength segment, choose an exercise that corresponds to what you have not performed in the prior few days or what you’re least sore from. You can also add a second, non barbell movement as a superset. For example, you might perform Bench Press, but add in some DB Rows or you might do Deadlifts and Chin-Ups

Tomorrow’s lift is sumo deadlifts & 1/2 kneeling landmine presses

METCON

21-15-9 reps for time of:
Air Bike Calories
Burpees

Notes:
This should be a fast effort! If your shoulders are still very sore from murph you could do this as a squat thrust and remove the push-up portion.
Bike volume Scale: 18-12-6 Reps

When you’re coach Katie and there’s a holiday.

How You, Personally, Can Fight the Anti-Trans Bills Surging Across the U.S. – Vice

Virtual Class Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am

Today’s Programming

STRENGTH

Shoulder Press
3-3-3-3-3

Notes
Work up to a heavy but perfect triple on the shoulder press.

METCON

Partner AMRAP 15:00
Row 15 Cals
15 DB Push Presses

Partners will alternate each round, with only one person working at a time.

Notes
The rowing intervals should take up to a minute or so. If you can’t row 15 cals in roughly that time drop to 10-12 cals based on ability. If you’re still recovering from Murph, drop the cals a bit and move at a more aerobic pace.

CrossFit Group Class Programming Template

CFSBK @ Home

Caption this picture! Mikey taking off for a mile run, what is he thinking/saying?

The Press | Learning to Press

CFSBK Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am
Morning Mindfulness: 8am

Today’s Programming

STRENGTH

Back Squat

Level 2
4×5 @70%

Level 1
3×3 Across

-OR-

RECOVERY

(Performed Murph)

3-5 Sets of
1:30-2-:00 Air Bike
:30e Side Plank
65m SA Farmer’s Carry or stretching

Notes:
If you performed Murph yesterday, its unlikely you’ll have a productive squatting session after all the squatting volume that was performed yesterday. We recommend going the recovery route.

L2 Athletes are going back 5% on their weight. This should be the same loading as your 5/18/21 session.
L1 This is the first week we’ve dropped the work sets to three reps. Try to continue to add weight as you had been on the 5s. Saturday this week and both squat days next week are 3x3s so make small jumps. ASSISTANCE

ASSISTANCE

3-5 Sets of:
8-10e Single Arm Bent Over Rows
20 Tuck-Ups
2:00 Low Box or Weighted Step-Ups

Notes:
Step-Ups: If you did Murph, use a lower box than you typically jump onto and flush out your legs with just body weight. If you did not do murph, add weight and use a the box you typically use in box jumps.

CrossFit Group Class Programming Template

CFSBK @ Home

Another great shot of Super Karl and co. from yesterday taken by Sam A.

Congrats to everyone who participated in Murph yesterday! Whether it was your first or fourteenth, it was great to see so many smiling faces on a great day for this workout. Photographer Sam Ayide has some more shots on our Flickr. Additional shout out to our rad coaching and front desk staff for cleaning it up and Coach Brett for going to the extra mile to get refreshments set up for members!

$1,155 Raised for K-9s for Warriors

Thanks to everyone who contributed to the CFSBK’s K9s for Warriors fund.

K9s For Warriors is the nation’s largest veteran service organization providing highly skilled service dogs to our disabled American heroes. Our goal is to empower warriors to return to life with dignity and independence.  Preventing suicide attempts and suicidal ideation is our number one objective.  That’s why the core of our training is focused on mitigating the symptoms associated with Post-Traumatic Stress Disorder (PTSD), Traumatic Brain Injury (TBI), and Military Sexual Trauma (MST).

Our nonprofit provides PTSD service dogs of the highest quality at no cost to those in our program in order to help restore their physical and emotional independence.  Our focus is on healing – helping the veteran and paired service dog build a bond to facilitate healing and recovery.  As the healing takes place, the reintegration to society begins.  Warriors can return to their communities with a new “leash” on life as productive citizens who make a positive difference. After completing our three-week training program they have gained the emotional means to repair their relationship with themselves, their families and their friends. 

Roughly 90% of our service dogs come from shelters or are owner-surrendered. Instead of a life of abandonment or euthanasia, they are given a new purpose.  With each graduate pair, we save two lives; we rescue the dog, and the dog rescues the warrior. 

Today over 90 CFSBKers are taking on our 14th annual Memorial Day Murph challenge! This is the first in person “event” we’ve had since last year and are very grateful for finally getting to the point where we can share this holiday with the community again. We’re looking forward to an incredible summer and its been so great to see so many familiar faces coming back to the gym as well. Good luck to everyone being courageous enough today to take on this mentally and physically challenging workout!

Michael Murphy, Memorial Day & K9s for Warriors

This workout is dedicated to United States Navy Lieutenant Michael Murphy who perished in 2005 during combat in Afghanistan. Michael Murphy was posthumously awarded the medal of honor and purple heart for his service. He was also CrossFitter who created this workout which he originally called “Body Armor” because he would perform it with his body armor vest that would be worn during deployment. This workout was later renamed “Murph” in his honor and is performed all over the country and beyond on Memorial Day. With this workout, we not only come together for a good cause and personal challenge, but to also reflect on the human cost of war and commemorate on those who have lost their lives in the armed services.

Each year we offer this workout for free to all our members and ask that they instead make a donation to K9s for Warriors, a non profit organization that trains and provides service animals for veterans suffering from PTSD. You can donate via the link below or at the kiosk we’ve set up at the gym.

Donate to the CFSBK’s K9s for Warriors fund here

What to expect

Our coaches will be running 90 heats of 16 athletes through this workout. We’ll do a warm-up, workout review and make time for any specific questions you might have. There will be some light refreshments (seltzer, fruit) available for folks all day. Check out yesterday’s blog post to see some different scaling and set up options for this workout. Any specific needs can also be addressed by your coaches.

We encourage you to post something about your experience to social media using the hashtag #CFSBKMURPH we’ll re-post in our stories all day!

Have fun and get after it, everyone!

“Murph”

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty or fourteen pound vest, wear it.

2021 Virtual “Murph”

AMRAP 20 Minutes:
5e Dumbbell Bent Over Rows
10 Push-Ups
15 Squats

Followed by a: 1, 1.5 or 2 mile run

After the AMRAP ends, we’ll end class and you can finish out with a 1, 1.5 or 2 mile run/jog depending on personal ability. We recommend you plan your route out ahead of time.

CFSBK Zoom Room (Password: CFSBK)
Active Recovery: 10am

Today’s Programming

STRENGTH

A: Sumo Deadlift 3×6

B: Back Squat (Tuesdays or Saturdays options)

C: Shoulder Press 3×5

D: Chin-Ups 5×5

Notes:
If you’re doing Murph tomorrow, we recommend option A at low intensity. If you’ve already deadlifted this week, consider some Rowing and stretching during this segment.

For today’s strength segment, choose an exercise that corresponds to what you have not performed in the prior few days or what you’re least sore from. You can also add a second, non barbell movement as a superset. For example, you might perform Bench Press, but add in some DB Rows or you might do Deadlifts and Chin-Ups

Tomorrow’s lift is… MURPH

ASSISTANCE

3-5 sets of:
8 Seated Box Jumps
then,
12 Ipsilateral Front Rack Reverse Lunges
9 KB High Pulls
6 KB Snatches
3 KB windmills

Notes:
If you’re doing Murph tomorrow you can sub the lunges for 16 sit-ups if you’d like.

CrossFit Group Class Programming Template

Greg swinging his way through a workout earlier this week

Murph Options

We’ve got around 80 people tackling Murph tomorrow! Below are some options and subs and scales to consider.

Classic partition:

Run 1 Mile

20 Rounds of:
5 Kipping Pull-Ups
10 Push-Ups
15 Squats

Run 1 Mile

“Save the push-ups” Partition:

Run 1 Mile

20 Rounds of:
5 Push-Ups
5 Kipping Pull-Ups
5 Push-Ups
15 Squats

Run 1 Mile

“Im a crazy person” Partition

Run 1 Mile

100 Pull-Ups
200 Push-Ups
300 Squats

Run 1 Mike

Volume Scales
On the superhuman end, this workout could take people as low as around 30 minutes (with a vest) but most folks should plan for a workout that takes them roughly 45-75 minutes, depending on which version they perform.
Scaling the overall volume of the calisthenics is the first thing to consider with 15 rounds and 10 rounds of the calisthenics dropping it to 3/4 and 1/2 volume. For the run, if 2 miles feels like too much, run 2 laps around the block instead of 3.
If you’re performing strict pull-ups in the workout or just find that the pull-ups are the limiting factor, consider 3 per round instead of 5. For push-ups we recommend keeping the full volume but modifying the movement.

Movement Subs
Since the pull-up bars will be communal tomorrow, we’re limiting the pull-up subs to ring rows, strict and kipping. Push-ups can be modified to knee push-ups or push-ups onto a bench. If you can’t run, the sub for rowing is a 2K row per mile. If you need to modify that volume drop down to 1500m.

Subway Swabbers Find a Microbe Jungle and Thousands of New Species NYT

Virtual Class Zoom Room (Password: CFSBK)
CFSBK @ Home: 10am

Today’s Programming

STRENGTH

Level 2
5×5 @55%

Level 1
3×5 Across

Notes:
If you’re performing murph this Monday, consider reducing your work set volume to 3 sets for Level 3 and 1-2 sets for level 1.
L2: These are speed squats intended to be performed at a 3-1-X-2 tempo. Rest 60-90 seconds between sets.
L1: 3 sets of 5 reps. These should feel like you’ve got 1-2 reps left in reserve. Next week we start 3x3s

METCON

OPTION 1 (Not doing Murph)

20:00 AMRAP
Run 400m
20 Wall Ball Shots
1:00 Plank

OPTION 2 (Doing Murph)

20:00 for Quality
Row/Bike 15 Cals
15 Hollow Rocks
15 Supine Leg Raises
15e Seated DB External Rotation

Notes:
If you’re doing Murph this Monday, use today more as recovery day. Move at a modest aerobic pace through the circuit. If you’re not doing Murph, perform option 1. For the planks, you must accumulate 1:00, so if you take a break, pause your count and resume when able.

CrossFit Group Class Programming Template

CFSBK @ Home

That look when you and your gym partner murder the workout.
Linda and Lucas (rocking a CFSBK onsie)

CrossFit HCS Expands Inclusion Efforts Through Trans Health Matters Movement – Morning Chalk Up

CFSBK Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am
Morning Mindfulness: 8am

Today’s Programming

STRENGTH

Sumo Deadlift
5×3

Notes
Work up to five sets of a heavy triple sumo deadlift. Each rep should be taken from a dead start, no bouncing. If you were here last week try to go heavier than the 3×6’s we programmed.

ASSISTANCE

25:00 for Effort and Quality
A1: 1:00 Max Double Unders or 2:00 Jump Rope Practice
A2: 65m Mixed Grip (OH & Suitcase) Carry
A3: 10-15e 1/2 Kneeling Banded Torso Rotation

Notes
A1: If you have efficient Double Unders, go for a max set. Focus on staying relaxed and moving smoothly. If you have inefficient, inconsistent or no double unders, dedicate 2:00 to working on some quality practice. This should not be super taxing, rest as needed and focus on cleaning up your technique at lower volume sets.
A2: Walk 65 meters with a heavier KB held at the hang and a DB or KB held overhead. When you get to 3rd ave or Homage Skate park, switch arms and return.
A3: Move through a controlled tempo on these, especially on the return to neutral.

CrossFit Group Class Programming Template

CFSBK @ Home

Keith Sarah and Eric taking on Murph 2 years ago

Memorial Day Murph Update

Virtual Class Zoom Room (Password: CFSBK)
Virtual Yoga: 7am

Today’s Programming

STRENGTH

A: Sumo Deadlift 5×3

B: Back Squat (Tuesdays options)

C: Bench Press 3×10-15

D: Shoulder Press 3×6-8

E: Chin-Ups 5×5

Notes
For today’s strength segment, choose an exercise that corresponds to what you have not performed in the prior few days or what you’re least sore from. You can also add a second, non barbell movement as a superset. For example, you might perform Bench Press, but add in some DB Rows or you might do Deadlifts and Chin-Ups

Tomorrow’s lift is sumo deadlifts

METCON

For Time:
30 Clusters

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

Notes:
Compare to 10.27.20
This workout should take 8-12 minutes
Clusters: Go medium heavy on this. After the burpees, you should be able to perform about 3-4 clusters in the remaining time. (155/135/115/95/75)
Burpess: 5 Burpees / 5 Squat thrusts / 3 Burpees

Coach Patrick at the MACC

Next weekend I will be traveling to Knoxville, TN to judge the 2021 Mid-Atlantic CrossFit Challenge! I began volunteering for this Sanctional in 2019, when the MACC became a qualifying event for the CrossFit Games. I had such a blast in 2019 because there were so many divisions and athletes competing that you rarely saw me off the competition floor. The event was previously hosted in Washington DC, so during my free time I got to explore and check out the cherry blossoms, the White House, and museums/monuments along the Mall. Such an amazing experience all around!

In 2020, I had the unique opportunity to support the online judging teams for the MACC, WCC, and CrossFit HQ to make sure the top athletes were the ones moving on to the next stage of the competition season; it’s an honor and a privilege to be selected for these teams.

The spots to the MACC Main Event have been earned through the athlete’s open/quarterfinal placement. The most exciting part is the top 5 in the Male, Female and Team divisions will earn their ticket to the 2021 NOBULL CrossFit Games in July!

I’ll be sure to update you all on my journey on my instagram page @thepatfrank
Also check out Coach Carissa competing in the Elite team division at this event here

The First Guy to Ever Order Food Delivery