Workout of the Day

“Hunting for Gold”

Today’s workout is a collaboration event with our besties at RAD. Athlete wi

Back Squat
1 Rep Max

Each class/heat will have about 30 minutes to work up to a heavy single on the back squat. It’s a good idea to come in with a plan, but your coach will be available to help you with a warm up and testing strategy.
If you’re feeling dialed in and fired up, maybe today is a good day to attempt a new PR. Otherwise, focus on nailing a technically sound, challenging lift relative to your current capacity.
If you are not 110% sure you’re going to make a lift, there are essentially two options:

1. Bail the bar behind you. This is only a good option if you’ve done it before / practiced; today is not the day to casually see if that’s something you’re into! If you are planning to bail, make sure your area is clear before you begin the lift. Have your bar partners keep an eye out for you.

2. Ask for spotters. In this case, there will be 1 spotter on each side of the bar, ready to assist with the bar/plates. The lifter always stays with the bar and continues to drive to standing. Spotting should occur if and only if: the bar begins to descend after it’s begun its ascent, the lifter calls for help, and/or if the coach calls for a spot (due to safety).

For Time
1 Mile Run

Notes
The faster you run, the sooner you can get out of the New York City heat and humidity?! While this certainly isn’t the same as testing on a track, give your best effort today on an all out 1 mile street race and see what you can do!

Bike Sub:
4200m/3500m Assault Bike
2.8 / 2.4 miles Echo Bike

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CrossFit Group Class Programming Template (WK2/8)

We’ll run 45 minute Squat classes starting at 8, 9, 10 and 11am.  The session will flow similarly to a typical CFSBK class, including warm-up, instruction, and ample lifting time. After completing your squat, athletes will head down the street for a 1-mile run on our designated course for the day. The event will conclude around noon with an awards ceremony featuring cash prizes and RAD merchandise.

This inclusive event emphasizes community and enjoyment above all else. Everyone is encouraged to participate, enjoy the food, soak in the vibes, and compete in a supportive atmosphere.

What’s the history behind this event?

Adam Klink, Director of Partnerships and Community at RAD, was the first person known to achieve both a sub 5:00 mile and a 500 lb back squat on the same day. This event commemorates that achievement as a community event taking place in three different cities across the world.

Workout of the Day

FLOATER STRENGTH

A. Weighted Strict Chin Up: 5×3

B. Bench Press: Build to Heavy 5

C. Deadlift: 3×10, building

D. Back Squat: 4×4 (skip if coming tomorrow!)

Notes
Tomorrow we have the R.A.D Event! We’ll be testing a 1 rep max Back squat and a 1 mile Run for time. If you’re participating, take today as a “for quality” day, and keep your intensity and loading lower than usual. Fuel up and get ready to throw down!

For the chin up work, refer back to Monday’s programming notes for scaling options and progressions.
Deadlifts may be touch and go.

ASSISTANCE

3-4 Rounds
1 min Sled Push @ moderate loading
8-12 ea Three Point DB Row
30-60 sec L-Sit or Tuck Hold on Parallettes
1 min Bike, Row, or Run @ recovery pace

Notes
The same notes above apply to your intensity and effort here today. Dial up or down as appropriate, depending on your week of training!

Accumulate time as needed on the L-sit, choosing a challenging variation that you cannot hold for more than 30 sec unbroken.

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CrossFit Group Class Programming Template (WK2/8)

Time!

TOMORROW!!!

On Saturday, July 20th, CFSBK will host a special event with our besties from R.A.D  Join us for a 1RM Back Squat and 1-mile run challenge as part of their “Hunting for Gold” campaign. This free event is open to members and non-members alike. See details below:

How it works

We’ll run 45 minute Squat classes starting at 8, 9, 10 and 11am.  The session will flow similarly to a typical CFSBK class, including warm-up, instruction, and ample lifting time. After completing your squat, athletes will head down the street for a 1-mile run on our designated course for the day. The event will conclude around noon with an awards ceremony featuring cash prizes and RAD merchandise.

This inclusive event emphasizes community and enjoyment above all else. Everyone is encouraged to participate, enjoy the food, soak in the vibes, and compete in a supportive atmosphere.

How to sign up

CFSBK members can register for free through Zen Planner here. Non members will be able to sign up directly through RAD’s eventbrite page for the event.

** Note that we’ve consolidated our squat heats to 8/9/10/11 and everything will be taking place in 597. Open gym will happen in 608 plus early bird hybridAF hours (5am-8am)

What’s the history behind this event?

Adam Klink, Director of Partnerships and Community at RAD, was the first person known to achieve both a sub 5:00 mile and a 500 lb back squat on the same day. This event commemorates that achievement as a community event taking place in three different cities across the world.

Workout of the Day

STRENGTH

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

Advanced
Snatch Waves (% of Snatch 1 RM)

1) 3 reps at 65%
2) 2 reps at 70%
3) 1 rep at 75%
4) 3 reps at 70%
5) 2 reps at 75%
6) 1 rep at 80%
7) 3 reps at 75%
8) 2 reps at 80%
9) 1 rep at 85%

Example (185# 1 RM)
3×120, 2×130, 1×140
3×130, 2×140, 1×150
3×140, 2×150, 1×160

Beginner
2 Snatches (every 3 sets, increase weight)

Notes
If you’re not already using it, here’s another pitch for logging your workouts on Beyond the Whiteboard! The app will automatically load your percentages for workouts like this once you have a 1RM logged. Easy peasy.

At some point most people will run into a mental block when attempting to lift a certain weight. For example everything is peachy up til 95# but anything nearing 100# and the lift falls apart. Progressive waves are a great training strategy to work towards heavier weights that are near your freakout threshold, by increasing the probability of performing more made lifts each workout.

This not only helps you creep up on scary weights, it also gives you a lot of quality reps at weights near your threshold, which will benefit you physically and mentally. And if you work up to something heavy and miss, you can drop down and work back up rather than continuing to attempt the weight you missed.

B. Back Squat
4×4, building

Notes
Reminder: This weekend is the RAD event! So if you are planning to max out your back squat on Saturday, plan to perform light back squats instead (100-120% of 1 RM Snatch) with an emphasis on speed out of the bottom of each rep. These reps should feel super easy, RPE 5/10.

If you are not doing the RAD event, you can practice building up to a tough set of 4 reps, ideally with a shorter warm up or plan to try taking some bigger jumps to get to your top set for the day.

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CrossFit Group Class Programming Template (WK2/8)

Congrats to Ashley M and Greg C for climbing mount Kilimanjaro, the highest free-standing mountain in the world. This feat took 7 days, 40 miles, 17,178 ft in elevation and a lifetime of memories! Congrats

Workout of the Day

AMRAP 20:00
2 Wall Walks
10 Deadlifts @ 185/135/95
15/12/9 Bike Calories

Notes
Partners alternate movements in this workout. Partner A does 2 wall walks, then Partner B does 2 wall walks. Partner A completes 10 deadlifts, then Partner B deadlifts, etc. until the round is completed. Choose a deadlift weight you can move confidently for unbroken sets with great form. Pick a number of calories on the bike you can complete in about 60 seconds or less.

A full range of motion wall walk starts and finishes with the chest on the ground. In the middle, the hands should be about 4-8″ away from the wall, with the athlete’s body stacked up vertically.

Wall Walk Scaling
A. 1 rep, full ROM
B. 2 reps, partial ROM
C. 2 reps x 5 sec angled wall hold (hands can remain stationary)

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CrossFit Group Class Programming Template (WK2/8)

CFSBK Hall of Famer Keith W vs 135lbs

Wall Walk Efficiency with gymnast Dave Durante

Workout of the Day

STRENGTH

Bench Press
Build to Heavy 5 reps

Notes
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.

PARTNER METCON

8 Alternating Rounds:
2:00 Row for Meters

Notes
Partners alternate rounds of this workout, so each person will complete 4 rounds (One partner rests while the other rows). If you did your 2k Row last week, calculate your average 500 m split. Aim to do at least that pace or slightly faster, but it should be something that is sustainable that you can repeat each round. Make sure to communicate with your partner to make transitions on and off the rower as fast as possible. How close are you to completing a 4000 meter row with your partner?

Here is an excellent 5 minute video on proper rowing technique.

And here’s an 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 (WK2/8)

Big Man burpees. Kess getting after 24.1 last time RAD was at CFSBK

This Saturday is going to be RAD!!!

Saturday 7.20.24: R.A.D. Hunting For Gold 2024 Event @ CFSBK

On Saturday, July 20th, CFSBK will host a special event with our besties from R.A.D  Join us for a 1RM Back Squat and 1-mile run challenge as part of their “Hunting for Gold” campaign. This free event is open to members and non-members alike. See details below:

How it works

We’ll run classes every half hour starting from 8 am to 11 am. Classes will alternate between 597 and 608, with about 45 minutes dedicated to warming up and performing your 1RM Back Squat. The session will flow similarly to a typical CFSBK class, including warm-up, instruction, and ample lifting time. After completing your squat, athletes will head down the street for a 1-mile run on our designated course for the day. The event will conclude around noon with an awards ceremony featuring cash prizes and RAD merchandise.

This inclusive event emphasizes community and enjoyment above all else. Everyone is encouraged to participate, enjoy the food, soak in the vibes, and compete in a supportive atmosphere.

How to sign up

CFSBK members can register for free through Zen Planner here. Non members will be able to sign up directly through RAD’s eventbrite page for the event.

What’s the history behind this event?

Adam Klink, Director of Partnerships and Community at RAD, was the first person known to achieve both a sub 5:00 mile and a 500 lb back squat on the same day. This event commemorates that achievement as a community event taking place in three different cities across the world.

Workout of the Day

STRENGTH

A1. Weighted Chin Up, 5×3

A2. Plate Loaded Lateral Box Step Down, 4×5 @ 3011

Notes
Superset the two movements. Rest about 30 seconds after chin ups and about 30-60 sec after step downs.

On your chin ups, pull as high as possible on every rep (“peak pull”). Use your experience in Week 1 to determine your loading today. This will be a bit of an experiment for most of us. If you go too heavy and fail a rep, simply come back down in load for your next set so you can hit a successful triple. These can be sets across or building. Adjust as needed to accumulate good, tough reps through full range of motion.

Progression/Options
Adv: Chin Up, Accumulate 8-15 reps (combo of bodyweight reps and negatives as needed)
Int: Chin Up Negatives, 5×2 (bw or wtd)
Beg: Foot Assisted Chin Up, 5×5 @ 3131 tempo

For the step downs, choose a box height that allows you to control the full range of motion, keeping heel on the box throughout. Goal is to just “kiss” the toe or heel of the free leg to the ground, without pushing off of it. If balance is your limiting factor, set up your box near the outside of a free standing rig for gentle support.

METCON

AMRAP 4 MIN
8 Kipping Pull-up
12 Wall Ball shots @ 20/14/10#

Rest 2 Min

AMRAP 4 MIN
8 Burpees
12 KB Swings @ 24/16/12kg

Notes
The intent today is 3-4+ rounds on each section. Scale the rep counts, loading, or movement complexity as needed. Suggestions for each couplet below.

Intermediate
4 Kipping or Strict Pull Ups
12 Wall Ball shots
– – –
4 Burpees + 4 No Push Up Burpees
12 KB Swings

Beginner
8 Ring Rows
10 Wall Ball Shots
– – –
8 No Push Up Burpees
12 KB swings

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CrossFit Group Class Programming Template (WK2/8)

Longtime CFSBK photographer Thomas H on the other side of the camera for once

Behind the curtain: Compensating Staff with David Osorio and Nicole Christensen

Listen in as multiyear CrossFit affiliate owners David Osorio and Nicole Christensen discuss how each of them approaches staff compensation. The two discuss how their pay structures have evolved over the years, which employee incentives and benefits they offer to their staff, how they pay themselves, and how to embrace an ownership mindset while also remaining empathetic to what it takes to be successful as a working coach.

Workout of the Day

“MYTHIC STRENGTH”

Deadlift

3 x 30 Seconds AMRAP (RPE 7)

Notes:
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 set push the volume and get as many reps as you can.

If you deadlifted on Friday, aim for RPE 6 – lighter load, dialing in technical perfection and pushing for more reps.

Unilateral Builders

Press KB for 6 reps. Lockout overhead, and walk 40 ft. Press additional 4-6 reps on the same arm (don’t go to failure). Switch hands, repeat the other side. 3 rounds.

Superset with Ipsilateral Single Leg Romanian Deadlift. 3 x 8 reps.

Rest 90-2 min b/t rounds.

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

Shoulders Triset Cashout

Upright Row, Lateral Raise, Reverse Flye

3 x 12-15 No rest between movements, 45 sec rest between rounds.

Notes:
Go light, this burns!

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CrossFit Group Class Programming Template (WK1/8)

CFSBK Open Gym regular Robyn pulling a heavy deadlift at the QTS meet

How to watch the CrossFit Games

The games this year will be from August 8-11. Click the link below to see how you can plan on watching the fittest on earth compete for the top of the podium!

Workout of the Day

“NANCY”

5 rounds for time:
400 m Run
15 Overhead Squats (95/65#)

Notes
Looks like the last time we ran this one was 7/2/2017! If you’re a CFSBK OG, track back to your training log to compare results to that date.

Choose a load that allows you to complete most of the OHS unbroken. The challenge of this workout is to keep an aggressive pace on each element knowing that neither the lifting nor the running are so demanding on their own that you’ll need extended rests.

Advanced athletes should resist the temptation to add load and instead commit to a run pace that’s just a little too hot.

Scaling

Intermediate
5 rounds for time:
400 m Run
15 Overhead Squats (45/35#)

Beginner
4 rounds for time:
400 m Run
10 Overhead Squats (35/22#)

Athletes may choose to scale further if needed!

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CrossFit Group Class Programming Template (WK1/8)

Coach Zelda will be watching everyone’s squat depth today. She has the perfect low perspective to dish out the no reps.

“Nancy” Tips

ICYMI!! Next Saturday this is our workout/event!

Saturday 7.20.24: R.A.D. Hunting For Gold 2024 Event @ CFSBK

On Saturday, July 20th, CFSBK will host a special event with our besties from R.A.D  Join us for a 1RM Back Squat and 1-mile run challenge as part of their “Hunting for Gold” campaign. This free event is open to members and non-members alike. See details below:

How it works

We’ll run classes every half hour starting from 8 am to 11 am. Classes will alternate between 597 and 608, with about 45 minutes dedicated to warming up and performing your 1RM Back Squat. The session will flow similarly to a typical CFSBK class, including warm-up, instruction, and ample lifting time. After completing your squat, athletes will head down the street for a 1-mile run on our designated course for the day. The event will conclude around noon with an awards ceremony featuring cash prizes and RAD merchandise.

This inclusive event emphasizes community and enjoyment above all else. Everyone is encouraged to participate, enjoy the food, soak in the vibes, and compete in a supportive atmosphere.

How to sign up

CFSBK members can register for free through Zen Planner here. Non members will be able to sign up directly through RAD’s eventbrite page for the event.

What’s the history behind this event?

Adam Klink, Director of Partnerships and Community at RAD, was the first person known to achieve both a sub 5:00 mile and a 500 lb back squat on the same day. This event commemorates that achievement as a community event taking place in three different cities across the world.

Workout of the Day

FLOATER STRENGTH

A. 1 RM Strict Chin Up

B. Deadlift 5×3, building

C. Back Squat 5×3-5, building

D. Strict Press 5×3, building

Notes
Tomorrow we have running and overhead squats!

Choose a main lift that helps to round out your week. You may superset with a DB/KB or bodyweight movement.

METCON

EMOM x 9 minutes
A. 30 sec max reps Box Jumps
B. 30 sec max reps Bike Calories
C. 30 sec Sandbag Hold

OR

2k Row

*Special Note
If you missed the 2K row test from Tuesday, that is your metcon today! This is a valuable benchmark that will help you to pace future workouts. Make sure to record your time and any qualitative information so you can use that for future training.

Notes
Only 3 rounds here. Equal work to rest. Be aggressive every round.

Choose a box height that you’re very comfortable with so you can practice cycling your reps quickly, while fully extending the knees and hips on each rep. As you step down, use the touch of your second foot to the floor as your spring to jump back to the top.

Do not hold back on the bike! #SENDIT

Use the heaviest sandbag you can manage.

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CrossFit Group Class Programming Template (WK1/8)

Saturday 7.20.24: R.A.D. Hunting For Gold 2024 Event @ CFSBK

On Saturday, July 20th, CFSBK will host a special event with our besties from R.A.D  Join us for a 1RM Back Squat and 1-mile run challenge as part of their “Hunting for Gold” campaign. This free event is open to members and non-members alike. See details below:

How it works

We’ll run classes every half hour starting from 8 am to 11 am. Classes will alternate between 597 and 608, with about 45 minutes dedicated to warming up and performing your 1RM Back Squat. The session will flow similarly to a typical CFSBK class, including warm-up, instruction, and ample lifting time. After completing your squat, athletes will head down the street for a 1-mile run on our designated course for the day. The event will conclude around noon with an awards ceremony featuring cash prizes and RAD merchandise.

This inclusive event emphasizes community and enjoyment above all else. Everyone is encouraged to participate, enjoy the food, soak in the vibes, and compete in a supportive atmosphere.

How to sign up

CFSBK members can register for free through Zen Planner here. Non members will be able to sign up directly through RAD’s eventbrite page for the event.

What’s the history behind this event?

Adam Klink, Director of Partnerships and Community at RAD, was the first person known to achieve both a sub 5:00 mile and a 500 lb back squat on the same day. This event commemorates that achievement as a community event taking place in three different cities across the world.

Workout of the Day

STRENGTH

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

Advanced
Clean Waves (% of Clean 1 RM)

1) 3 reps at 65%
2) 2 reps at 70%
3) 1 rep at 75%
4) 3 reps at 70%
5) 2 reps at 75%
6) 1 rep at 80%
7) 3 reps at 75%
8) 2 reps at 80%
9) 1 rep at 85%

Example (163# 1 RM)
3×105, 2×115, 1×125
3×115, 2×125, 1×130
3×125, 2×130, 1×140

Beginner
2 Cleans (every 3 sets, increase weight)

Notes
This cycle we are introducing the concept of wave training to our Olympic lifting.

Wave training is the practice of building up in weight, then back down, and back up again, for multiple “waves”. Ideally your technique should be very consistent – from the empty bar to your heaviest reps.

Most lifters are accustomed to increasing weight across sets, but jumping back down in weight will allow you to more easily make technical corrections between sets. The weight changes will also make you more aware if you’re not extending enough, if your timing is off, or you’re rushing the lift.

There are two main methods of wave training:
Waves of both the reps and weight
Waves of just the weight

For the first 4 weeks of this cycle, we’ll be focusing on waving both the reps and weights to allow you to pay more attention to detail on your technique while still working up to a heavy percentage of your max.

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 (WK1/8)

Coach David dropping into CrossFit Kona while in Hawaii 

The Clean Deadlift