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

Today’s Programming

Make sure to check out all the workout standards on the games website here

CrossFit Group Class Programming Template

CFSBK @ Home

Amanda reminiscent of Freddy Mercury here. We need that energy

Some Tips for 21.3&4

We took a crack at this workout yesterday and here’s what we learned:

• This workout is not a sprint for most people, you’ll need to be methodical and stick to some kind of a plan and pacing strategy to get through it. If you can do the front squats unbroken, go for it and you’ll catch your breath a bit getting through the gymnastics.
• So much of this workout depends on your capacity with the gymnastics movements given the volume per round. Wherever you are, try not to approach failure on any set and break them up into manageable chunks, even if that means steady singles
• If you’re feeling good you could do the Thrusters in 1 set, but have a plan to break it up into a 8/7 set or a 6/5/4 set.
• The rest period is quite short, but it does help. Keep your head in the game and do whatever you can to catch your breath.
• For 21.4, plan on three lifts. You have time to recover for a minute or two post 21.3 before hitting your first lift. Plan on your opener being a safe lift, your second one being a bit of a reach but still something you’re confident you can hit, and then go to attempt three based on how you feel. That barbell WILL feel heavier than it did in the warm-up so don’t be surprised when that happens. If you feel good with a split jerk, that will be the preferred version of the shoulder to overhead.

Good luck everyone!!!

Looking at the Rise of Anti-Asian Racism in the Pandemic 

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

Today’s Programming

STRENGTH

DB Bench Press
5×8-10

Ring Rows
5×8-10

Notes
If you’re competing in 21.3 tomorrow, expect there to be kipping pull-ups and some kind of shoulder to overhead movement like Thrusters. If you’d like to reduce soreness/interference, perform today’s strength as a lower intensity super set.

METCON

3 Rounds for time of:
Run 400m
30 Kettlebell Swings
20 Sit-Ups

Notes
Kettlebell swings should be medium/light and 1-2 sets max.

CrossFit Group Class Programming Template

CFSBK @ Home

We asked Steph A, What does Physical Strength and Fitness mean to you?

“Superficially it’s to be able to protect myself from a zombie invasion, but on a deeper level it’s the ability to display my mental strength and dedication in a physical manifestation. All to often as a child I had been told to “let the boys lift the heavy things”, to never “do a mans job” because it makes me “less attractive, and ultimately single”. I think that gender stereotypes have confined and limited each individuals potential to become more, and when it comes to accepting and loving what you are capable of, that’s where you start to scare people. Confidence manifest. A contract with myself to never be confined, to forever push the boundaries of what others think is “right” and “wrong” for me. At the end of the day we all want to look better naked, but what we really want is for others to see how far we have come in becoming “strong”. Fitness has been my Pandora, untethering the chains that locked the box to self actualization. It has been a light when life has been trying, it has forged a community when I was lost, it has instilled positive and sustainable behaviors that have helped me and continue to help me evolve and grow. So what does it mean to be physically strong to me? It means that I’m showing you how tough I am on the inside, how dedicated I am to myself, and how unwavering I’ll be to my self enlightenment.” – Steph A

21.3 & 4

Well… well well well well. Here we are at the final workout for the 2021 CrossFit Open and its a doozy. This workout has two parts, first an interval Metcon with a 15:00 cap followed by a 7:00 window to complete a barbell complex. Please make sure to come to the gym already familiar with the standards for both workouts and given that this will mean we have to run two 22 minute heats. Come somewhat warm as this only leaves us 15:00 to prep, transition and set up. We’ll see what we can do to be maximally efficient with the time we have but we encourage everyone to do some basic movement prep and a general warm-up at home so we can hit the ground running.

UPDATE!

All classes will be 70 mins long to accommodate this workout. You are still RSVP’d but your class time may have changed. Here are the class times for tomorrow only.

597 Degraw St

8am-9:10am

9:10am-10:20am

10:20am-11:30am

11:30am-12:40pm

12:40pm-1:50pm

608 Degraw St

9am-10:10am

10:10am-11:20am

This affects the 11am Open Gym slot which will begin at 11:20am.

Virtual Class Zoom Room (Password: CFSBK)
Virtual Yoga: 7am
Pilates Happy Hour: 6:00pm
Kids: 4:30pm

Today’s Programming

STRENGTH

Back Squat
3×5 Across

Notes
Perform three work sets of 5 reps at the same weight. Try to add 5-10lbs from last week if you were here. If you’re doing the Open, go a little lighter today to prevent too much soreness coming into the weekend. Expect 21.3 to include thrusters/OHS and pull-ups so adjust today’s workout intensity so that you are not sore coming into the weekend. You might redo week 1’s numbers, or even de-load below that if you’d like. Otherwise, try to add 5-10lbs from last week.

METCON

AMRAP 12:00
Row/Bike Calories

Every Minute on the Minute stop and perform 3-5 burpees.

Notes
Move at a steady sustainable pace on the machine, this isn’t a sprint.
The burpees should take you about :20 per round. Scale the volume to allow roughly 30-40 seconds on the machine.

CrossFit Group Class Programming Template

Brittany really appreciating how much nicer it is to be prone than inverted

21.3 Predictions

The final CrossFit Open workout will be announced tonight on games.crossfit.com. Traditionally, the final Open workout is a combination of Thrusters and something else. Given the equipment list that was released at the start of the open, a barbell and pull-up bar are the only items that have not yet been included so prepare for something that’s going to sting. It will be interesting to see if they stick to thrusters, or perhaps lean into a more complex barbell movement like cleans or snatches. So far this open most of the workouts have been lower skill grinders versus heavier or higher skill movements. Below are some examples of prior final workouts for the Open which might give you a sense of what to expect on Saturday. Stay tuned and good luck!!!

Michael Sorkin Taught Me How to Look at New York Curbed

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

Today’s Programming

METCON

AMRAP 15:00
3 Strict Handstand Push-Ups
6 Deadlifts
9 Box Jumps

Notes
HSPU: 3 Strict / 3 with 1-2 abmats / 3 Piked / 6 DB Strict Presses
DL: Should be medium heavy and unbroken (225/185/155/135/95..)

ASSISTANCE

4-5 Sets of:
10-15 Seated Lateral Raises
8-10e Single Leg Landmine RDLs

CrossFit Group Class Programming Template

CFSBK @ Home

Mark F Raises his hand in VICTORY for the Evening Team!!!

Evening Team takes 21.2

Ladies and gentlemen we officially have a barn burner on our hands with the Evening Team taking 21.2! While the AM team was busy listening to their daily morning news podcasts, the PM team had been burning the midnight oil and training extra hard all last week to take this competition back. It all comes down to week three now to see who is the fittest!

Week 2 Results:

Evening Team: 17.88 points

Morning Team: 19.81 points

See the full team results here

Project Onyx Seeks to Eliminate Racial Disparities in Health and Fitness CrossFit

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

Today’s Programming

METCON 1

EMOM 10:00
20-35 Double Unders
5 Hang Power Cleans

Notes
Compare to 12.18.20
Adjust the JR volume and weight on the bar such that you can be done in around :30-:40. Cleans should be unbroken and medium heavy

METCON 2

EMOM 15:00
A: 6-8 Strict Chin-Ups
B: Max Reps Tuck-Ups
C: Rest

Notes
Chin-Ups may be weighted, assisted, or broken into multiple sets as needed.

CrossFit Group Class Programming Template

CFSBK @ Home

Sara G reading the entire NY Times during her rest period

What was she reading? Maybe this? Who knows but Sara!
How Much Weight Did We Gain During Lockdowns? 2 Pounds a Month, Study Hints NYT

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

Today’s Programming

STRENGTH

Bench Press
5×5 Across

Notes
This is the final exposure of Bench Press in this mini-cycle through the Open. This week should be your heaviest yet and like the prior weeks, performed as sets across. Each set should be performed leaving 1-2 reps in reserve. Use a spotter if you’re not 100% confident you’ll make 5 reps.

METCON

AMRAP 14:00
7 Push-Ups or Ring Push-Ups
14 Goblet Reverse Lunges

At the 0, 2, 4, 6, 8, 10 and 12′ Marks stop and Bike 7 cals / Row 10 cals. When you get off the machine, pick up where you left off on the couplet.

Notes
The row/bike should take you:~35-45. Adjust your calorie count to hit that at a hard effort.
If you’ve got really strong push-ups, consider scaling the volume up to 14 reps

CrossFit Group Class Programming Template

CFSBK @ Home

Coach Katie versus 21.2
Photo by Sam Ayide

Submit your 21.2 Score by 8pm Tonight!

Don’t forget! All CrossFit Open scores must be entered into the Games website by no later than 8pm tonight.

21.2 was brutal! How did your 21.2 go?? Let us know in the comments

Johanna Juliusdottir Scores the Top Time to Win Open Workout 21.1 at 11:02
WHAT ARE THEY FEEDING THESE PEOPLE IN ICELAND???

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

Today’s Programming

METCON

4 Rounds for time of:
Run 400m
12 Kipping Pull-Ups

Notes:
Pull-Ups:
full volume: 48 reps
3/4 volume: 8 reps per round (32)
Strict/Banded: 6-8 Reps
Ring Rows or Self Assisted: 12

ASSISTANCE

3-4 Sets of:
15 Supine Leg Lifts
15 Seated DB Biceps Curls
15 Seated Theraband Reverse Flys

CrossFit Group Class Programming Template

Guest Coach Sabrina S keeping Asha to the standard. Evening Team represent!!

I Want to Look Damn Good When the World Sees Me Again

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

Today’s Programming

CrossFit Open 21.2

For time:

10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

Notes:
50/35 lb dumbbell, 24/20 in. box
Time cap: 20 min.
To see the full workout description, as well as Rx’d, Scaled and Age categories versions, click here.

See the full standards and workout description here

CrossFit Group Class Programming Template

CFSBK @ Home

 

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Check out some tips on this workout, as well as judging it today from coaches Whit and David! Good luck to all our athletes taking on this workout!!!

Nicole Carroll’s Tips For Open Workout 21.2

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

Today’s Programming

STRENGTH

Turkish Get-Up Double

Notes
Spend 20 minutes working up to two heavy unbroken reps on each arm.

METCON

3 Intervals of:
In 2:00:
30 Wall Ball Shots
Max Double Unders in Remaining time:

Rest 4:00

Notes:
If you’re performing the Open tomorrow, consider subbing this for 30/25 calorie Row instead of you want less lower body soreness going in to 21.2

CrossFit Group Class Programming Template

CFSBK @ Home

Scenes from the Original 17.1

Steph and Katie

K Love Seeing stars

Pierre in a puddle with some love by Keith and Ryan

Andrew and Karl

21.1 is 17.1

As you all know by now, 21.2 is 17.1. We actually performed this sweetheart of a workout on valentines day last month so many of you may of had a crack at this one recently. It’s slightly different this year so make sure you’re familiar with the workout description and movement standards ahead of time. Because we’ll be running two 20 minute heats in class tomorrow in addition to reviewing standards and getting set up, time will be a little tight. We recommend doing some movement prep at home followed by a brisk jog to the gym. Below are two videos that will offer some ideas for how to prep your body for the workout. Of course, we will work in some warm-up into class, but the more primed your body is to compete the better!

The Movement Fix 17.1 Prep

Active Life 17.1 Prep

Finally, remember to wear your team colors tomorrow!! Morning team wears blue and evening team wears black!

Virtual Class Zoom Room (Password: CFSBK)
Virtual Yoga: 7am
Pilates Happy Hour: 6:00pm
Kids: 4:30pm

Today’s Programming

STRENGTH

Back Squat
3×5 Across

Notes
Perform three work sets of 5 reps at the same weight. Try to add 5-10lbs from last week if you were here. If you’re doing the Open, go a little lighter today to prevent too much soreness coming into the weekend. 21.1 spared our legs… who knows what 21.2 will bring.

ASSISTANCE

3-4+ Rounds for Quality/Load of:
1:00 Bike/Row
6-10 Pendlay Rows
1:00 Plank
10-14 RDLs

Notes
Move at a steady aerobic pace on this circuit. You can use the same weight for the pendlay rows and RDLs or change the weights as needed. The Pendlay Rows and RDLs should feel challenging but submax loads.

CrossFit Group Class Programming Template

CFSBKer Darren J performed 21.1 at CrossFit Sanitas, the gym owned by current CrossFit CEO Eric Roza!

Inside CrossFit Garden City

Coach David recently interviewed long time CrossFit Affiliates Jenn Hunter Marshall and Dennis Marshall, owners of CrossFit Garden City about their history, how the pandemic has changed their operations and lessons learned along the way. In the video description you can find time stamps to all the questions if you’re curious. This interview was part of David’s role as the New York/New Jersey affiliate rep for CrossFit.