Virtual Class Zoom Room (Password: CFSBK)
Virtual Yoga: 7am
Pilates Happy Hour: 6:00pm

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Today’s Programming

STRENGTH

Option A: Back Squat 2-2-2

Option B: Push Press 1-1-1

Option C: Bench Press 5-5-5

Option D: Chin-Ups 1-1-1 5×2

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 we’ve got

METCON

For Time:
750m Row
20 Toes to Bars
40 KB Snatches

500m Row
15 Toes to Bars
30 Kettlebell Snatches

250m Row
10 Toes to Bars
20 Kettlebell Snatches

Notes:
Row: Rough time frames you’re looking for would be 3:00/2:00/1:00
T2B: scale volume if needed to: 15-10-5, otherwise scale movement to haning leg lifts or supine leg raises at full volume
KB: Reps listed are total.This works out to 45 snatches per arm. Use a medium light weight that will allow you to perform the workout in sets of 5-10 reps sets per arm while moving at a steady pace.

CrossFit Group Class Programming Template

Stephen, Dennis, Steph, Tim and Michelle getting in those pre-Murph runs

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Hardstyle kettlebell snatch by Pavel Tsatsouline

3 Tips for Stringing Together Toes to Bar

Virtual Class Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am, 12pm & 6pm

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Today’s Programming

STRENGTH

Floor Press
5×5-8

Notes:
Compare to week 2
Perform 2 Warm-Up then 5 progressive sets of the floor press. Try to maintain a 2-2-2-2 Tempo

ASSISTANCE

A1: Incline DB Bench Press
4×12-16

A2: Pistols (Alternating)
4×12-18 total

A3: 1/2 Kneeling Banded Rotations
4×8-12 each

Notes:
Inc BP: The last two sets should feel like you’ve only got 1-2 reps in reserve.
Pistols: Banded Pistols / Touch down Squat

CrossFit Group Class Programming Template

CFSBK @ Home

CFSBK IS HIRING!

Are you interested in working at one of NYC’s largest and most well known CrossFit gyms? If so, we are looking for friendly, energetic and professional coaches to join our team. We have part time coaching positions available for people who are passionate about leading group classes, working with individuals and bringing their light and energy to our organization. We offer competitive wages, opportunity for growth and a fun and inclusive work environment that has stood the test of time being in business over 13 years. If you’re interested, read the requirements below and shoot us an application video!

Requirements
– Active CrossFit Level 1
– Minimum 1 year experience coaching groups & individuals
– Availability to start by 5/16/21
– The applicant must be able to pick up at least 3+ of the following days listed below:

Available CrossFit Group Classes
M: 6/7/8a or 4:30/5:30/6:30p
T: 4:30/5:30/6:30/7:30p
W: 4:30/5:30/6:30/7:30p
Th: 4:30/5:30/6:30/7:30p
F: 4:30/5:30/6:30p
Su: 8/9/10a

How to Apply
Send us a 3-5 minute video introducing yourself with the following information.

– Summary of your professional background
– What you love most about coaching and what you think you could bring to our team
– Why you’d like to work at CFSBK
– What is important to you in a work environment

Introduction videos should be hosted on a platform like youtube or vimeo and emailed to david@crossfitsouthbrooklyn.com
Feel free to include a formal resume and anything else you’d like to share at that point. Selected applicants will then be asked to set up an in person interview.

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The Song That Sold America to a Generation of Asian Immigrants – The Atlantic

CFSBK Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am, 12pm & 6pm
Morning Mindfulness: 8am

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Today’s Programming

STRENGTH

Clean and Split Jerk
1-1-1-1-1

Notes:
Work up to a heavy but techincally sound clean and jerk. If you feel comfortable with the movement, try to use a split jerk variation. Cleans may be full or power.

METCON

AMRAP 8:00
6 Deadlifts
12 Strict DB Presses
30 Double Unders

Notes:
DL: As heavy as you can do with perfect form for every rep while keeping the rounds of 6 unbroken (+/275/225/185/155/135/-)
DBP: Aim for a difficulty on this movement as if we programmed push-ups for the same volume. Use a medium/light weight that will allow you to each round in 1-2 sets. Maintain good midline control, arm symmetry and a controlled tempo. In a pinch if you need to use a little push press on the last rep or 2 as you fatigue that’s okay but try to keep it strict as you can.
JR: Double Unders should take :25-:45 per round. Sub 30 Alt 2 or :40 max singles.

CrossFit Group Class Programming Template

CFSBK @ Home

Dennis charging hard during yesterday’s Metcon

Starting Strength with Coach Jeremy

The Starting Strength program is an opportunity to spend 8 weeks honing your technique and increasing your capacity at the most fundamental strength movements: Back Squat, Overhead Press, Bench Press and Deadlift. This small group format of 90 minute sessions offers one-on-one guidance, great camaraderie, and a simple roster of movements allowing you time to correct errors and challenge your limits.
Whether you are brand-new to lifting, someone with experience who has struggled to surpass a plateau, or just looking to try something different, by taking the time to focus exclusively on the lifts that support almost ever other activity you do inside (and outside) the gym, you will gain confidence and enhance your performance.

Monday May 10th – Friday July 2nd
This cycle meets at 11AM Monday and Wednesday and Friday

Register Here

Monday May 10th – Friday July 3rd (7 slots)
This cycle meets at 7:30PM Monday and Wednesday and Friday

Register Here

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Shantay, You Pay: Inside the Heavy Financial Burden of Going On ‘Drag Race’ – Vice

CFSBK Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am, 12pm & 6pm
Teens/Preteens: 4:30pm

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Today’s Programming

STRENGTH

E2MOM 16:00
1 Back Squat

Notes
Every 2:00 for 16:00 (8 sets) perform a heavy single back squat. Work up to a challenging and technically sound submax weight today.

METCON

AMRAP 20:00
5 Kipping Pull-Ups
10 Sit-Ups
15 Air Squats

At the 0, 5, 10 and 15 minute marks run 400m.

Notes
In this workout you’ll alternate between runs and the AMRAP. The runs should take you around 2:00 to complete. If you need to decease the run length modify to 270m run or a 2:00 effort on the bike/rower. Do your best to keep your split times on the runs as consistent as possible, but expect them to slow down as the workout progresses. Pick up where you left off on the triplet when you get back from the runs.
Kipping Pull-Ups: 3-5 strict, 5 banded, 5 Ring Rows or Jumping Pull-Ups.

CrossFit Group Class Programming Template

CFSBK @ Home

Amanda with some beautiful high bar squats.

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Female CrossFit Athletes Expose the Dark Underbelly of Instagram: “It’s Just What You Have to Deal With Now” – Morning Chalk Up

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

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Today’s Programming

SKILL

Handstand Kick-Ups

METCON

EMOM 20:00
A: 10 Shoulder Presses or Max Reps Strict HSPU
B: 10 total weighted Step-Ups
C: 1:00 Max Double Unders
D: Rest

Notes
HSPU: No kipping, and only scale with 1-2 abmats.
Shoulder Press: Try to choose a weight that you can start with unbroken sets on for at least the first two rounds. Try not to have to break it up into more than two sets to complete the work.
Step-ups: are loaded with two Dumbbells held at the hang
JR: Sub alt 2, singles or a row/bike for double unders.

CrossFit Group Class Programming Template

Looong Time CFSBKer Kevin R working some step-ups during a metcon last week. Kevin and David have been working together since 2006, before CFSBK existed!

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We often program or refer to reps in reserve on strength work. Something we find is that people often underestimate how many reps they actually have left.
What does 0 reps in reserve really look like?

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

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Today’s Programming

METCON

AMRAP 12:00
Run 400m
12 Deadlifts

Rest 6:00

AMRAP 12:00
6 Kipping Pull-Ups
12 Kettlebell Swings
18 Sit-Ups

Notes:
AMRAP1
Run portion should take roughly 2:00 and deadlifts should be performed in 1-2 sets per round and be medium heavy. (225/185/155/135/95/..)

AMRAP2
Pull-Ups: 6 Kipping / 3-6 Strict or banded / 6 Ring Rows or Self Assisted
KB Heavy and unbroken

CrossFit Group Class Programming Template

CFSBK @ Home

Super Karl fights through a heavy clean power clean workout from a few weeks ago

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The Therapy-App Fantasy – The Cut

CFSBK Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am & 12pm
Morning Mindfulness: 8am

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Today’s Programming

STRENGTH

A1: Incline DB Bench Press
3×15-20

A2: Pause Goblet cyclist Squat
3×8-10

Notes:
A1: Make these challenging such that you finish with 1-2 reps left in reserve.
A2: Use a bumper plate for a heel elevation and use a Heavy KB or DB for loading. Pause for a one count at the bottom of each rep.

METCON

4 Intervals of:

In 2:00
8 Burpee Box Jump Overs
AMRAP Bike Cals in remaining time.

Rest 2:00

Notes:
Aim for your output to be consistent or slightly increase through each round.

CrossFit Group Class Programming Template

CFSBK @ Home

CFSBK is Hiring!

Are you interested in working at one of NYC’s largest and most well known CrossFit gyms? If so, we are looking for friendly, energetic and professional coaches to join our team. We have part time coaching positions available for people who are passionate about leading group classes, working with individuals and bringing their light and energy to our organization. We offer competitive wages, opportunity for growth and a fun and inclusive work environment that has stood the test of time being in business over 13 years. If you’re interested, read the requirements below and shoot us an application video!

Requirements
– Active CrossFit Level 1
– Minimum 1 year experience coaching groups & individuals
– Availability to start by 5/16/21
– The applicant must be able to pick up at least 3+ of the following days listed below:

Available CrossFit Group Classes
M: 6/7/8a or 4:30/5:30/6:30p
T: 4:30/5:30/6:30/7:30p
W: 4:30/5:30/6:30/7:30p
Th: 4:30/5:30/6:30/7:30p
F: 4:30/5:30/6:30p
Su: 8/9/10a

How to Apply
Send us a 3-5 minute video introducing yourself with the following information.

– Summary of your professional background
– What you love most about coaching and what you think you could bring to our team
– Why you’d like to work at CFSBK
– What is important to you in a work environment

Introduction videos should be hosted on a platform like youtube or vimeo and emailed to david@crossfitsouthbrooklyn.com
Feel free to include a formal resume and anything else you’d like to share at that point. Selected applicants will then be asked to set up an in person interview.

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Sleeping Too Little in Middle Age May Increase Dementia Risk, Study Finds – The New York Times

Virtual Class Zoom Room (Password: CFSBK)
Virtual Yoga: 7am
Pilates Happy Hour: 6:00pm

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Today’s Programming

STRENGTH

Option A: Back Squat 3-3-3

Option B Bench Press 8-8-8

Option C: Chin-Ups 5×5

Option D: Shoulder Press 8-8-8

Option E: Deadlift 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 we’ve got Squats and DB Bench Press

SKILL

Kettlebell Snatch

METCON

Every 3:00 for 15:00
20 Calorie Row
20 total Kettlebell Snatches

Notes:
Each work interval should take you 1:30-2:00 or so. Adjust the volume on the calorie row to be done in about :50-1:20. For the snatches, perform 10 each arm per round, switching each 5 or at 10 reps.

CrossFit Group Class Programming Template

Anthony working his upper back and rotator cuff with these face pulls during a class cash out earlier in the week

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The Kettlebell Snatch

Virtual Class Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am, 12pm & 6pm

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Today’s Programming

STRENGTH

A1: Front Foot Elevated Front Rack Reverse Lunge
3x8e

A2: Shoulder Press
3×8

Notes:
Use two barbells and take 20-25 minutes to work up to a heavy 8 for each movement.
For the Lunges, use around a 4″ elevation for the lunges if you can. Perform 8 reps on one leg, then take a short rest before performing the other. The barbell for the lunges is taken off the floor.
For the Shoulder Presses, perform these with a dynamic turn around at the bottom, pausing overhead. This barbell is taken out of the rack.

ASSISTANCE

3-4 Rounds for Quality

A1: 1:00 AMRAP Double Unders or 1:00 DU Practice

A2: Mixed Grip (OH & Suitcase) Carry
3x65m

A3: 6-8 Strict Toes to Bars or 15 Supine Leg Raises

Notes:
A1: If you have efficient Double Unders, go for a max set. Focus on staying relaxed and moving smoothly. If you don’t have double or they’re not efficient/consistent, work on the skill.
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: Perform the exercise that feels harder and more appropriate for you.

CrossFit Group Class Programming Template

CFSBK @ Home

CFSBK Breathwork and Mindfulness from Christian Fox on Vimeo.

Interested in developing a mindfulness and breathing practice? Coach fox has you covered with our bi weekly morning mindfulness class on zoom!

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Ice for Sore Muscles? Think Again. – The New York Times

CFSBK Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am, 12pm & 6pm
Morning Mindfulness: 8am

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Today’s Programming

STRENGTH

EMOM 15:00
1 Power Cleans

Notes:
Start the EMOM at a medium weight and gradually work up in weight. If you’re not going that heavy, you could also perform doubles on some or all of your sets.

CONDITIONING

For Time:
Run 400m
24 Kipping Pull-Ups
12 Hang Power Cleans
Run 270m
12 Kipping Pull-Ups
6 Hang Power Cleans
Run 130m
6 Kipping Pull-Ups
3 Hang Power Cleans

Notes:
Row Sub: 500m/350m/250m
Kipping Pull-Ups: (42 Reps) Reduced Volume: 15-10-5
Jumping Pull-Ups: Full Volume (recommended)
Strict/Banded 15-10-5 reps
Hang Power Cleans (21 Reps)

CrossFit Group Class Programming Template

CFSBK @ Home

Congrats to Cauvery on her first strict chin-ups ever!!

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NYC restaurants that have permanently closed during the coronavirus pandemic. – The Infatuation