Workout of the Day

WARM-UP

3 Rounds:
16 Walking Lunges
16 DB Curl to Presses
16 KB RDLS

STRENGTH

A1: 1:30 Sled Push

A2: 10 Weighted Hanging Knee Raises

Notes
Perform 3-5 sets of the two movements.
The sled push should not be a maximal effort. You should be able to move continuously for the full 90 seconds and it should feel like an 80% effort.

ASSISTANCE

5 Rounds:
1:00 Sandbag Carry
1:00 Rest
1:00 Row/Bike Erg/Ski erg/Air Runner/Air Bike
1:00 Rest

Notes
Challenge yourself to lift a heavier sandbag than you have in weeks past!

---

CrossFit Group Class Programming Template (WK7/7)

Zach S made a triumphant return to CFSBK this week!

Lost & Found

The Lost and Found album is back! People. Take your stuff home with you. Who leaves a football?? We date when things are left behind and donate unclaimed items after 2 weeks to CHiPS.

Workout of the Day

SKILL: Bar Muscle-Ups

Skill Refinement:
Perform some low volume reps dialing in your efficiency. No chicken winging! Keep the volume here low and prime yourself for the upcoming metcon

Skill Development:
Try some Jumping bar muscle-ups or banded bar muscle-ups and see if those variations make sense for you in today’s workout. If it’s clicking, go for the real deal!

Skill Foundation:
If jumping bar muscle-ups are too challenging for you, perform 4 sets of: 5 Body Rows + 8 Bench Dips

METCON

Complete as many rounds as possible in 15 minutes of:
10 right-arm dumbbell overhead squats
5 bar muscle-ups
10 left-arm dumbbell overhead squats
15 Burpees

Notes
Use one of the following DB weights for today’s workout: 50/35/20/10 as these are the standard weights for the CrossFit Open. These are challenging movements so you’ll have to really work hard and fight for the positions today. If you cannot perform a single arm OHS with load sub a SA DB Front Squat.
If you’re not performing a version of the Bar Muscle Ups, perform 5 Strict/Banded Pull-Ups or 10 Jumping Pull-Ups

Today’s workout is a variation on a recent CrossFit.com workout. Here is friend of CFSBK Fran with a workout brief. desfrutar!

---

CrossFit Group Class Programming Template (WK7/7)

This event is SOLD OUT!! Happy Jumping to everyone registered for today’s workshop!

The Open starts NEXT WEEK!

We are in the home stretch for the 2022 CrossFit Open and 61 CFSBKers have tossed their names in the hat and signed up for the Open! This year is going to be a blast with our Friday Night Fever events as well as hitting these workouts on Saturday over the next three weeks.

Eric Arbitman
Tristan Bel
Bjorn Bellenbaum
Paul Bennett
Laura Berk
jacinto Bonilla
Dan Calanca
Tim Chen
Runit Chhaya
Kevin Clark
Sheryl Cohen
Michael Crumsho
Pierre Davidoff
Brian Davis
Katherine Day
Kim Dena
Christopher Dent
Lizzie Donahue
Cidney Falk
Brett Ferguson
Elizabeth Fine
Eric Flaxman
Katherine Fleming
Adam Fleming
Omar Francis
Michael Giordano
Lorenzo Gonzalez
Michael Green
Maria Heinegg
Whitney Hubbard
Darren Jer
Jesse Kimmel
Jennie KixMiller
Olena Knizhka
Cathy Kolcun
Andre Lawrence
Miriam Levin
Ashley Macha
Lauren Madden
Jacob Mnookin
Gerry Mullany
Matt Osman
David Osorio
Rana Rezvan
Michael Rhys
Suzanne Rollins
Evan Rosenstein
Brandon Roth
Lee Savage
Adam Scher
Joseph Sinchak
Charles Smith
Jordan Spesak
Patrick Sullivan
Anna Turner
Miriam Uribe
Keith Walter
Renaldo Webb
Grant Wheeler
Jonathan Wright
Joel Zimmer

Workout of the Day

METCON

“Biking Christine”

Three Rounds for time:
30/24/20 Cals Air Bike
12 Deadlifts
21 Box Jumps

Notes
This workout is traditionally performed with a 500m row instead of a bike and the deadlifts loaded to the equivalent of your body weight.
The bike effort should take you roughly 2:00 per round. Choose a rep range that will get you there.
You can do the deadlifts at bodyweight or you can use some heavier standard loading options like +/225/185/155/135/-

ASSISTANCE

3-4 Rounds for Quality / Load:
Single Arm Farmer’s Carry 1:00e

10-12 reps: Choose 1 Pushing Exercise: (DB Bench Press or Seated DB Press)

5-12 reps: Choose 1 Pulling Exercise: (Chin-Ups or SA Bench Supported DB Row)

1:00 Hollow Rocks

Notes
Construct the assistance work based on movements you’ve not done this week, what you’re least sore from or would like extra work on. FYI tomorrow we have burpees, bar muscle-ups (or pull-ups) and OHS

---

CrossFit Group Class Programming Template (WK7/7)

Two Cuties. Long time CFSBKer Neil G and Coach Lauren

---

This Is Your Brain on CrossFit — How Functional Fitness and Intensity Improve Neural Function
Learn about the work at CrossFit Hopkins and Fit 4 Recovery, an adaptive-fitness and neurological-rehabilitation program for individuals with neurological impairments. Owner Joshua Nix launched Fit 4 Recovery in early 2015 after the exercise-based rehabilitation center where he previously worked as a certified spinal-cord injury recovery specialist closed down.

Workout of the Day

STRENGTH

Low Incline Bench Press
8-8-8-8

Notes
Using a 6″ Elevation, work up to a heavy 8 on the low incline bench press keeping 1-2 reps in reserve in your heaviest sets.

PARTNER METCON

12 Rounds for time:
10 (total) Alternating Step-Ups
8 Slam Balls
6 Kipping Toes to Bars

Notes
Alternate full rounds with your partner until you have both completed 6 rounds.
Use a single 50/35/20/10lb DB for the step-ups carried however you would like.
Perform partial ROM KT2Bs or Hanging Knee Raise for the T2Bs

---

CrossFit Group Class Programming Template (WK7/7)

Friday Night Fever @ CFSBK!

Walking to the gym on Friday night like….

This year we’ve rebranded our Friday Night Lights to be “Friday Night Fever” events. Was this just an excuse for Katie to purchase a disco ball and set up fancy lighting for the gym? We will never know. But regardless this is a great opportunity for people to perform their Open workout in style! For the three weeks of the Open we’ll run our Friday 4:30pm Group class as normal then starting at 6pm run a few heats of FNF. People who would like to participate can sign up via the google doc we put on the website with Thursday’s post. Based on the workout details released on Wednesday we’ll determine the size and length of heats. FNF will not count as a class for you and is free of charge to CFSBKers. You MUST be registered for the Open to participate in the workout. Spectators are welcome as well!!!

Workout of the Day

STRENGTH

E2MOM x 16:00
1 Snatch

Notes
Perform your barbell warm-ups and a couple warm-up sets, then every 2 minutes perform one snatch for 8 total work sets.

METCON

EMOM 15:00
A: :45 AMRAP Double Unders
B: :45 AMRAP Kettlebell Swings
C: :45 Sit-Ups or Pull-Ups

Notes
If you came yesterday, perform sit-ups. If you did not come yesterday, perform either kipping, strict or banded pull-ups or ring rows.

---

CrossFit Group Class Programming Template (WK7/7)

Welcome Rafa, Kat and Peregrin to CFSBK!

There are still two slots left for this Saturday’s Jump Rope Workshop with Coach Lynsey!

 

Do you take any supplements? Whey Protein? Vitamins? Radioactive Spiders?? If so, you should definitely check out our Thorne dispensary which gets you 15% off retail and free shipping on your orders… and NGL it helps the gym with a lil kick back! I (DO) have been using Thorne for a few months now to try their product before we partnered and can confirm it’s good stuff! I personally use the Chocolate Whey Protein, Electrolytes (when I do BJJ), the Fish Oil and Multivitamin. We’ve got some items that we generally recommend in our dispensary but they’ve got tons of products in their catalog if there’s something else you take that is not listed there. Don’t hesitate to reach out if you have any questions about it!

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

STRENGTH

E3MOM x 15:00
1 Back Squat

Notes
Perform 2-3 warm-up sets, then perform 1 Back Squat, every 3:00 for 15 minutes totalling 5 progressive sets. If you’re not 100% confident you’ll make the lift, use spotters.

METCON

“Dumbbell Jackie”

For Time:
Row 1000/800m
50 Single Arm DB Thrusters
30 Kipping Pull-Ups

Notes
Today’s workout is a DB take on the classic benchmark workout “Jackie”. This workout is traditionally performed with an empty barbell but in the spirit of CrossFit Open we’re performing this with a single DB and recommend choosing one of the weights listed below. You may alternate as desired between arms to complete the 50 reps.
50 (men’s Rx)
35 (ladies Rx/men’s scaled)
20 (ladies scaled)
10 (Foundations)

Pull-Ups: Kipping full volume / kipping 1/2 volume / strict/banded half volume / Jumping or Ring Rows full volume
Row: Should take you roughly 4:00

---

CrossFit Group Class Programming Template (WK7/7)

Maria’s 1/2 Marathon in honor of her Brother

12 years ago, my brother, Gabe passed away from brain cancer. On 4/24/22, I’m running a half-marathon in his honor and raising money for the Ronald McDonald House for children’s cancer support.

Background:
I hate running. I hate winter. I hate being cold, which, fyi are things you have to do to run a race at all & at the beginning of spring. But I promised him in his last weeks alive that I’d run a marathon for him WHICH I NOW DEEPLY REGRET. This half marathon is me training to run a full marathon afterward (and then never run again for the rest of my life). Honestly, Gabe wasn’t even a runner, so I don’t know what I was thinking but here we are regardless. So, I’m doing it.

As my friend Kunal said to me “you gotta do this. You can’t shortchange your dead brother.”

Gabe pass away peaceful in his home just 1 month short of turning 36. As of March 25, 2022, I will have lived a longer life than my brother. It’s hard to think about but also reminds me to appreciate my life & the opportunity to live. Because of health insurance, he was able to get quality medical care. A lot of people with cancer do not have the care he had. Many can’t afford health insurance due to the overwhelming inequities of living in America steeped in racism, sexism, classism & poverty.

The American healthcare system is not set up to care for all but instead for profit of insurances companies, those who already have enough (or more than) when so many people have far too little. Healthcare is a basic human right. Everyone should have access to get treatment for sickness including cancer. Many families have to travel hours or days for treatment. Living expenses add up. Long drives, lost jobs, worry, sleeping in cars. Being far from family & friends. These are extra burdens no one should experience for healthcare.

Ronald McDonald House helps when it’s needed most. They keep families w/ sick children near each other, give medical care & resources. Please consider donating to this worthy organization that helps take care of those that might otherwise go without. For a sick child, sometimes the best medicine of all is having their family with them.

Thank you.

May you and your family be healthy and, as my brother used to say in a Sean Connery accent, whenever I went out: “Godspeed”

Donate here! ❤️

-Maria

---

Workout of the Day

STRENGTH

Power Clean
1-1-1-1-1

Notes
In the time allotted work up to a heavy single power clean. A good strategy might be to perform a rep every 90 seconds or so until it gets heavy enough that you want to go every 2:30 or 3:00. Get TIGHT and pull yourself under that bar when things get heavy. If your from begins to suffer, pull back on the weight, no ego lifting.

METCON

10-9-8-7-6-5-4-3-2-1 Reps for time of:
Hang Power Cleans
Burpees Over the Bar

Notes
If you were able to go heavy on the power clean segment, aim to use between 50-60% for the metcon. Most, if not all of the cleans should be unbroken but suck.

---

CrossFit Group Class Programming Template (WK7/7)

Hold on tight to the ones you love

Open Movements this Week

This is the last full week before the CrossFit Open starts! In case you wanted to get some last minute practice in on some gymnastics and DB movements that will likely come up, here are days they’ll be programmed this week:

Tuesday: Single Arm DB Thrusters / Kipping Pull-Ups
Wednesday: Double Unders
Thursday: Kipping Toes to Bars
Saturday: Bar Muscle-Ups, DB OHS

Also this Saturday we’ve got a couple spots left in our Jump Rope Workshop with Coach Lynsey!

If you’re signed up for the Open, do your best to perform the typically prescribed ranges of motion and weights on these exercises. Even if that slows you down, frustrates you or puts you out of your comfort zone. There will be some kipping handstand push-up skill work early next week as well.

---

17 CrossFit Open Workouts That Won’t be Repeated This Year, Guaranteed: Part 1

Workout of the Day

STRENGTH

5 Rounds for Quality and Load
8-12 Floor Press (3-2-1-2 tempo)
1:00e Single Arm Static KB Hold

Notes
Keep the floor presses controlled and stick to the tempo, three seconds down, two second hold at the bottom then 1 second ascent and 2 second reset.
For the single arm holds, try to have the Kettlebell NOT touch your though, keep about 1-2″ of air between you and the bell and focus on your best possible posture. This will work the muscles on the opposite side of your body.

METCON

3 Rounds for time of:
400m Row
16 Kettlebell Swings
4 Wall Walks

Notes
Try to go hard on your rows and heavy on the kettlebell. Some of you go hards might try weights above the red (32kg) bell today! Move with intention through the wall walks and try to catch your breath if you can.

---

CrossFit Group Class Programming Template (WK6/7)

Mo’s M.O. is stellar rope climbs

Wall Walk Tips

Here are some wall walk tips from CrossFit Open workout 21.1

Workout of the Day

METCON

“12:00 16.2”

In 12:00 Complete:
25 toes-to-bars
50 double-unders
15 squat cleans, 135 / 85 lb.
25 toes-to-bars
50 double-unders
13 squat cleans, 185 / 115 lb.
25 toes-to-bars
50 double-unders
11 squat cleans, 225 / 145 lb.

Notes
Like Wednesday’s take on 17.3, this originally was a workout with gated rounds that required completion of segments of the workout within certain time frames in order to continue on. Today we’re doing a slightly more forgiving version of the workout that gives you 12:00 to get through the original first three rounds. Your score is time to completion or reps completed in 12:00.

For the Toes to bars scale to 15 reps per round if 25 is too much for you. Otherwise perform full volume hanging knee raises where you start at full extension and the knees travel above the hips at the top, or sit-ups also at full volume.

Choose three progressive weights that start with a challenging but doable load, then go to something is heavy and will be a grind and the final weight (if you even get there) is a reach to get more than a couple reps.

Official Scaled Options for the barbell from 2016
95 / 55 lb.
115 / 75 lb.
135 / 95 lb.

For the Double Unders, scale to 100 single unders per round.

---

CrossFit Group Class Programming Template (WK6/7)

Here is the 8:00 version of this workout from the 2016 CrossFit Open. Coach David was being judged and cheered on by celebrity CFSBK coaching alumni Noah Abbott and McDowell Myers.

49 CFSBKers are In The Open

The first CrossFit Open workout is in two weeks!!!! As mentioned previously, we’ll be running these workouts at Friday Night Lights as well as during every Saturday class…. so if you’re coming on Saturdays you might as well pass the vibe check and sign up!!!

Tristan Bel
Paul Bennett
Laura Berk
jacinto Bonilla
Dan Calanca
Tim Chen
Runit Chhaya
Sheryl Cohen
Michael Crumsho
Pierre Davidoff
Brian Davis
Katherine Day
Kim Dena
Christopher Dent
Lizzie Donahue
Cidney Falk
Brett Ferguson
Elizabeth Fine
Eric Flaxman
Katherine Fleming
Adam Fleming
Omar Francis
Michael Giordano
Lorenzo Gonzalez
Maria Heinegg
Darren Jer
Jesse Kimmel
Cathy Kolcun
Miriam Levin
Ashley Macha
Lauren Madden
Jacob Mnookin
Gerry Mullany
Matt Osman
David Osorio
Rana Rezvan
Suzanne Rollins
Evan Rosenstein
Lee Savage
Joseph Sinchak
Charles Smith
Jordan Spesak
Patrick Sullivan
Anna Turner
Miriam Uribe
Keith Walter
Renaldo Webb
Grant Wheeler
Jonathan Wright
Joel Zimmer

Workout of the Day

STRENGTH

Banded Dynamic Effort Deadlifts
9 sets x 2 reps @ 50% 1RM (plus bands) every 30 seconds for 4:30 minutes

Notes
Take 3 or so warm up sets to get to work weight (50%) then add bands. Focus on moving the bar fast as if you’re about to clean it. All reps should come from a dead start.

1RM Chart for Bands
Less then 250: Red Band
250-325: Blue Band
325-400: Green Band

METCON

EMOM 15:00
A: :45 Bike Calories
B: :45 Burpees
C: :45 24′ Shuttle Runs

Notes
Rotate through each station at an aerobic pace, try to keep your scores consistent.

ASSISTANCE

A1: Banded Face Pulls
3×15

A2: :20 Front Scale into :20 Back Scale (then switch legs and repeat)
3 sets:

---

CrossFit Group Class Programming Template (WK6/7)

Post training flex off for the QTS crew! 

Some Insight on Today’s Deadlift Variation

Dynamic Effort Method
As the name implies, Dynamic Effort (DE) work focuses on developing speed and explosiveness. This is accomplished by using a sub maximal weight lifted at maximal speeds. Your muscles ability to produce force is dictated by a number of variables including overall size, angles of insertion on the bone, muscle shape, muscle fiber type and finally neuromuscular control. The DE Method aims to help optimize that last variable by training your body to fire a large number of motor units quickly and efficiently. You see, your muscles arent simply hunks of meat that are either “on or off”. This is intuitive when you think about it a little.. consider holding a child’s hand versus holding a heavy dumbbell. Your body senses that you need to work harder in the second scenario and will engage more motor units to accomplish the task at hand (pun intended). Motor units are subdivisions of muscles that are recruited depending on what you’re trying to accomplish. Fewer motor units are used for light and fine motor patterns like writing and putting on clothes while more motor units are requited for heavy and fast patterns like lifting weights and jumping. When you’re first learning a new skill, that awkward, uncoordinated feeling you experience is your body not knowing how to best produce a firing pattern that will express effective, efficient movement. The more you practice a skill, the better your bodies internal “software” gets at using the “hardware” resulting in better movement. Lifting weights is no different, when you go to attempt a 1 Rep Max Deadlift, part of the equation regarding whether you’ll hit it or miss the lift is how good you are at firing up lots motor units. By training a particular % continuum of your 1RM at high speed, you develop an explosive capacity to generate lots of force quickly.

Accommodating Resistance
The point of Accommodating Resistance (using the bands today) is to modify the amount of resistance you experience throughout the range of motion. In any exercise, you’ll notice that there are “easier” and “harder” parts during the rep. For example in Deadlifts, people often miss lifts at the bottom or around the knee, rarely after they get the bar onto the thigh. Similarly, the first 1/4 of a Back Squat is a hell of a lot easier than everything that happens at parallel and below (this helps explain the popularity in commercial gyms of partial squats). The reason for this is that at certain points during the bar’s path you find yourself in more mechanically advantageous positions based on joint angles, muscle positions and where the resistance (barbell/body weight etc) is relative to the primarily muscles trying to move it. Bands and chains can make those “easier” areas harder by changing how that resistance is expressed throughout the movement. The video above demonstrates how at the top of the lift, when it’s usually the easiest, the band is stretched out the most pulling the bar down and increasing the amount of weight being lifted. The result of this kind of training is more well rounded strength and an increased ability to accelerate the lift through the range of motion.