Workout of the Day

AMRAP 30:00
50 Double Unders
15 Dual DB Push Press
800 m Run
15 Kipping Pull Ups
130m Single Arm Farmer’s Carry (65m each hand)
15 Push Ups

Notes
Today is a real grind so set a goal to keep moving even if it’s slow. Scale back reps or movement complexity as needed. The DB push press should be completed in 1-2 sets so choose a moderate load you can complete most sets unbroken. Choose a heavy KB weight today that allows you to complete the carry unbroken or with 1 quick break on each side. Push ups are to be done in 1-3 sets. Scale volume or to elevated push ups using a bar in rack or box/bench, as needed.

Kipping Pull Up Scaling:
Int: 6-12 kipping pull ups or 6-12 strict pull ups
Beg: 10-15 jumping pull ups, band assisted pull ups, or ring rows

Double Under Scaling:
A. 20-40 DUs
B. 60 sec DU practice
C. 60 sec single unders for max reps

---

CrossFit Group Class Programming Template (WK1/8)

Intentionally putting yourself in uncomfortable, but safe scenarios builds grit and resiliance. Here is Charles working his way through the pain cave. There is always light at the end of that tunnel.

CrossFit builds Grit

Sarah Howard is a mother, United States Air Force Band flutist, and CrossFit Level 2 Trainer at Trial Built CrossFit in Vacaville, California.

While attending the 2023 NOBULL CrossFit Games in Madison, Wisconsin — a present to herself in celebration of her 45th birthday — she completed the benchmark workout Grace during a class led by CrossFit Seminar Staff trainers.

“There’s this point — it’s around 20 reps — where your mind is frozen and you start to think about how bad it hurts,” she says of the 30 clean and jerks at 95 lb (which she finished in 1:18). “And I’ve learned over time to take that pain and turn it into something positive that I’m striving for in my life.”

Howard started CrossFit in 2013, two years after her mother died of colon cancer, sending Howard into a deep depression.

CrossFit brought her out.

“It makes me feel powerful,” she says.

Workout of the Day

ASSISTANCE

16 minutes for Quality:
1:30 Row (decrease split every 30 seconds, ex: 30 seconds at 2:30 pace, 30 seconds at 2:15 pace, 30 seconds at 2:00 pace)
8-12 Dual DB Bench Press @ 30X0 Tempo
6-8 ea Staggered Stance KB Good Morning

Notes
Shoot for 3-4 rounds of the assistance work as your extended warm up for the 2k Row test. For the row, start at a slow pace (>2:00-3:00) and decrease your split every 30 seconds by 10-15 seconds. Each round on the row you can start at a slightly faster pace, by your last round you should be near or at your race pace for your 2 k test.

Flow through this without much rest between movements, as they are non-interfering. Work up to something moderately heavy on the dumbbell bench press across your rounds.

METCON

For time:
2k Row

Notes
Make sure to record your time and any qualitative information for this benchmark test so you can use that for future training!

What is a good 2000 m Row Time?

---

CrossFit Group Class Programming Template (WK1/8)

Eileen has been training for this trip all year and uses Fit55+ classes as one way to prepare for her hikes!

We left the North Rim on the morning of July 1. After 4 days hiking, 3 nights camping, we arrived at the South Rim (Bright Angel Trailhead) on the morning of July 4. All of the training, on the trail and in the gym, really paid off. We did this fantastic voyage with our friend Robert and his 2 sons (ages 22 and 16). Photo below. -Eileen

Rowing a 2000m

Workout of the Day

STRENGTH

Weighted Strict Chin-up
Build to a heavy single

Notes
Take 12-15 minutes to build to a heavy weighted chin up. See below for a suggested warm up and structured plan, based on where you’re at today:

Advanced (I can do multiple bodyweight chin ups)
bodyweight x 3-5 reps
light weight x 2 reps
building in weight x 3-4 single rep attempts

Intermediate (I can do 1 bodyweight chin up)
paused ring row x 5 reps
paused banded chin up x 3-5 reps
bodyweight x 1 rep
building in weight x 3-4 single rep attempts

Beginner (I’m not sure!?)
paused ring row x 5 reps
paused banded chin up x 3-5 reps
chin up attempt x 1 rep
*If successful, keep repeating singles to accumulate good reps in time allowed
*If not, finish with chin up negatives x 2 reps x 3-4 sets

Foundations (Building upper body pulling strength foundation)
Foot assisted chin ups x 5 reps x 4-5 sets

METCON

Every 3 minutes x 5 rounds
10 Toes to Bar
10 DB Suitcase Box Step Overs
Max reps Burpees until 1:30

Notes
Intent for today is to work the efficiency of your toes to bar while under fatigue. If you’re more experienced, push to stay unbroken for all 5 rounds. If you’re dialing in your mechanics, break these up so you can be as consistent as possible for the entire workout. Advanced athletes with sets of more than 10 unbroken under fatigue can scale up (12-16 reps).

Goal is to have 20-30 seconds to bang out some burpees. Scale the volume of work and/or DB loading as needed to achieve the stimulus.

TTB Scaling:
A. 5-8 full range of motion
B. 10 partial ROM
C. 15-20 sec hanging knee tuck hold
D. 10 sit ups

Box Scaling:
Height: 24/20/16″
Weight: 50/35/20# each hand

---

CrossFit Group Class Programming Template (WK1/8)

Coaches Avery and Whitney discussing the new cycle a few weeks ago

New Cycle Template!

Dates: MONDAY 7/8/24 – SUNDAY 9/1/24
Key Events: Saturday 7/20: RAD Event! Stay tuned for details.

BIASES

In this cycle, co-written by Coach Avery and Coach Whit, we’ll see three days with strength training progressions, two days of variance, a floater day, and Mythic strength. Thursday will still be a dedicated Olympic lifting day, which will alternate between focusing on the Clean and the Snatch. This cycle we will utilize a wave loading progression to improve consistency with executing these lifts.

Use these two months as a way to continue to build your strength and power, as well as improve your technique on some of the “faster” lifts. Metcons and assistance work will round things out and provide the CrossFit variance we know and love. Don’t worry… there will be plenty of single leg, upper body, and skill work peppered in throughout the cycle!

SCHEDULE

Monday: Vertical Pull/Single Leg
Tuesday: Monostructural/Bench Press
Wednesday: Varied
Thursday: Olympic Lifts/Strength Accessory
Friday: Floater Strength
Saturday: Varied
Sunday: Mythic Strength

PROGRESSIONS

Mondays / Vertical Pull + Single Leg

This day involves low volume, high intensity work on chin ups. Intermediate and advanced athletes will accumulate weighted reps, while those looking for their first (or a few more!) at bodyweight will have a specific progression to follow. We’ll also incorporate a single leg squat pattern (lunges, step ups, pistols, etc.) in varied ways.

Tuesdays / Monostructural + Bench Press

WK 1: Test 2k Row
WKs 2-7: Monostructural workouts and Bench Press variation
WK 8: Retest 2k Row

We will start off the cycle with a 2k row test to establish a baseline. Each week there will be opportunities to focus on improving row technique and pacing in varied monostructural workouts. Most weeks of the cycle, we will pair the monostructural work with some horizontal pressing (bench press) to balance out the day.

Thursdays / Olympic Lifting + Strength Accessory

WK 1, 3, 5, 7: Clean Waves and Clean Deadlifts
WK 2, 4, 6, 8: Snatch Waves and Back Squats

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. Check out the programming notes in Week 1 to learn more about this method!

We will incorporate strength accessory work (clean deadlifts and back squats) into the olympic lifting day to round out the workout.

Fridays / Floater Strength

You know it, you love it. This cycle will continue with Friday as a “Floater” strength day, where athletes will have 3-4 options to incorporate strength work they might otherwise miss on other days of the week.

Sundays/ Mythic Strength

Mythic Strength is a strongman and old school lifting inspired strength performance class for conjuring muscle, amplifying power, and moving well. Carry, drag & hoist odd objects, move heavy loads dynamically, and learn fun new skills. Lift like a legend. Get mythically strong.

This cycle of Mythic Strength will bias hinging, carrying, and overhead pressing.

Workout of the Day

“Mythic Strength”

Sandbag Over Shoulder Partner Work Interval

10:00 Min, 5 Rounds total
:45 Sec Bag Over Shoulder Max Reps
1:00 Min Rest

Partners take turns working and resting.
While A works, B watches the clock.

Notes
This is a repeat workout, aim to improve on reps or increase bag weight from Week 3.

Sandbag Max Distance Carry

5 carries, ascending load + distances, working up to Max distance at a moderate to heavy load.

R1: 1 lap
R2: 2 laps
R3: 3 laps
R4: 4 laps
R5: Max laps (minimum 5)

Notes
Rounds 1 & 2 are ramp up sets, by set 3 you should be at or close to your weight you will do for the max.Rest 2-3 minutes b/t rounds.

---

CrossFit Group Class Programming Template (WK8/8)

Ally is moving 🙁

Ally L is moving to California and wanted to send this note along to staff and the CFSBK community. You’ll be missed, Ally!

Being a part of CFSBK for the last three years has forever changed my approach to fitness and what I know my body is capable of. It was my first CrossFit experience and I’m totally hooked. As I travel around the country in the coming year, I’ll be trying out a lot of different gyms and hope to find one as special as CFSBK. For me, this gym has not only been a place to stay fit, but has given me routine, community and a mental release at the end of each work day. I’ll miss my 5:30 crew and am so thankful to have sweated with you people! Thanks for always encouraging me to push the weight 😉 See you all soon I’m sure xoxo

Workout of the Day

STRENGTH

Thruster
1-1-1

Notes:
Build to a heavy single thruster from the rack in 15 minutes.

PARTNER METCON

AMRAP 16 MIN
3 Wall Walks
12 DB Thrusters (40/25/17.5#)
16 Alt DB Front Rack Reverse Lunge (8ea)

Notes

Partners alternate movements, “you go, I go,” style.

A does 3 wall walks. B does 3 wall walks.
A does 12 thrusters. B does 12 thrusters.
A does 16 lunges. B does 16 lunges.
That’s 1 full round. Rinse and repeat!

The Db’s are not intended to be very heavy. Use a moderate load and aim to keep the thrusters unbroken through the duration of workout.

Yes… there’s a lot of “interference” in this workout! Do your best to relax and recover as much as possible while your partner is working.

---

CrossFit Group Class Programming Template (WK8/8)

Ben’s Box Mechanics DETAILING all our Ergs recently. Our rides have been pimped!

The Thruster

Workout of the Day

ASSISTANCE

15 min For Quality
5-10 Kipping Pull-ps
20 alt/10 ea Bear Plank KB Drag Throughs
*Floater Monostructural Movement
30 sec Hollow Hold

Notes
This is for quality, not rounds. Use this as an opportunity to dial in your kipping technique, rather than being worried about the clock.

Int and Adv: work on virtuous global hollow and arch positions with legs straight, heels together, and an active shoulder throughout.
Beginner: 3-5 strict pull ups (negatives, banded, or foot assisted are all OK) + 3-5 kip swings

*Floater options:
a. 1:00 Bike
b. 1:00 Row
c. 130m Jog

FLOATER STRENGTH

A. Split Jerk, 1-1-1-1-1

B. Back Squat, 2-2-2

C. Deadlift, 4×6 @ RPE 7/10

D. Snatch, 1-1-1-1-1

E. Thruster, 1-1-1

Notes

Tomorrow we have thrusters, wall walks, and lunges! Modify your efforts today as needed.

Continue to use your training log to make progress on your lifts!

Split Jerk, Snatch, and Thruster: Opportunity to work up to a heavy single. If you’re feeling dialed in, go for a new 1 Rep Max. If not, just get some heavy weight on the bar and work your technique!

Back Squat: Heavy double. Track back to week 4.

Deadlift: Use your notes from two weeks ago, where we did 4×6 at a moderate load. This could be just a touch heavier than what you did that day.

---

CrossFit Group Class Programming Template (WK8/8)

Madison working through “Stonewall” in style!

CrossFit Games Athlete looking for a sublet

Hi all! Former CFSBK member here (diapers and dumbbells 2017-2018 crew, where ya at?) My brother, 2023 Games athlete Jack Farlow is doing an internship later this summer in NYC and hoping to find accommodation from July 22-Aug 29. If anybody has an extra room or knows of a sublet, please let him know at jackfarlow@gmail.com. Thank you!!!

Today’s Schedule

CrossFit: 8am, 10am, 11am, 12pm
Short Circuit: 9am
Open Gym: 8am-4:30
Hybrid AF App Open Gym Access: 5am-8am

Workout of the Day

STRENGTH

Snatch
1-1-1-1-1

Notes

Adv: Work up to a heavy single on the split Jerk! Not necessarily a 1 RM test, but if you’re fired up and everything’s clicking, take advantage of it.
Int: Find a moderately heavy weight that you can perform several singles at, making each rep as technically proficient as possible.
Beg: You may opt to do sets of 2 reps instead of singles to get more practice. Keep the loads moderate enough that you can focus on speed, power, and accuracy, rather than being concerned if you’ll make the lift or not.

It’s heavy single day! Visualize, Commit, Execute!
1. Visualize: Take a moment or two before each lift to visualize your success. Be specific. See yourself make the lift. Feel what it’s like to have a successful rep.
2. Commit: When you walk up to the bar, commit yourself to the lift completely. If you’re doubting yourself before you even start, it’s worth spending a moment to change your mind, otherwise you’re just getting in your own way. #BELIEVE
3. Execute: Do the thing! Don’t overthink it.

PARTNER METCON

AMRAP 12:00
30 Double Unders
9 Hang Power Snatches @ 95/65/45#
9 Overhead Squats

Notes
Partners alternate full rounds of work. The snatches do not need to be unbroken, but it should be a light enough weight that you can execute with crisp technique in 2 sets. The overhead squat should be unbroken. Determine your loading based on your weaker movement!

---

CrossFit Group Class Programming Template (WK8/8)

HOLIDAY SCHEDULE

Thursday 7/4

CrossFit: 8am, 9am, 10am, 11am
Open Gym: 8am-12pm
Hybrid AF App Open Gym Access: 5am-8am

Friday 7/5

CrossFit: 8am, 10am, 11am, 12pm
Short Circuit: 9am
Open Gym: 8am-4:30
Hybrid AF App Open Gym Access: 5am-8am

WHAT IS HYBRID AF APP OPEN GYM ACCESS?

Workout of the Day

AMRAP 6:00
6 Deadlifts @ 225/155/105#
12/9/6 Cal Bike

Rest 3 min

AMRAP 6:00
10 DB Bench Presses
15/12/9 Cal Row

Rest 3 min

AMRAP 6:00
10 Alt Renegade Rows
130m Run

Notes
Rows: No Push Up. 10 total, 5 each side.

Choose heavy DB weights for bench and rows that you can get through at least a couple of rounds unbroken.

The barbell weight should be about a 7/10 RPE for an unbroken set of 6 reps.

---

CrossFit Group Class Programming Template (WK8/8)

Part 2 of our throwback trifold from 2010

2024 Pride Fundraising Totals

Hey ya’ll, below are the totals raised for this year’s benefactors. This year in total we raised $3,852 for some great causes through our two primary pride fundraisers.

“Stonewall”

CFSBK collected $1,860 from 75 donations and made two $930 donations to the Marsha P. Johnson Institute. The receipts for these donations can be found here & here.

Queer Trans Strength NYC “Strength & Pride” Powerlifting meet

The gym also offered to match total funds raised by this meet and donate to G.L.I.T.S. The total raised was $1,992.32 with CFSBK covering $1,584. The receipt for this donation can be found here.

Thank you to everyone who donated and participated in any way this year!

Workout of the Day

STRENGTH

Back Squat
Build to a heavy double in 18 min, then 2×2 @ 90%

Notes
Last week of squats this cycle, same rep scheme as week 4. Reference your training notes and go for it today! Use spotters for any lift that you’re not 110% sure you’ll stand up.

We’ll have an opportunity to test out a heavy single during the next cycle, so make some good notes about what you do today to help your future self!

ASSISTANCE

3-4 Rounds:
Supinated Grip Bicep Curl 21’s
Side Plank Raise x 15 ea
Single Arm Plate Pinch Grip Hold x 30 sec ea
Arch Hold x 30 sec

Notes
Move through this like a circuit, with minimal rest between movements.

Curls = 7 bottom half, 7 top half, 7 full. Trackback to 5/20/24 for the last time we did this!

---

CrossFit Group Class Programming Template (WK8/8)

Lauren B on a Friday on Degraw Street

Pride Donations Update

We raised $1,860 through 75 unique donations! We’ve donated $930 to Marsha P. Johnson Institute however the Sylvia Rivera Law Project donation page has not been working the past two days so we’ll follow up this week with the receipts once we are able to donate. We also will be including our matching contribution to the Queer Trans Strength NYC donations to GLITS once we get the final total from them!

Workout of the Day

STRENGTH

Split Jerk
1-1-1-1-1

Notes
Adv: Work up to a heavy single on the split Jerk! Not necessarily a 1 RM test, but if you’re fired up and everything’s clicking, take advantage of it.
Int: Find a moderately heavy weight that you can perform several singles at, making each rep as technically proficient as possible.
Beg: You may opt to do sets of 2 reps instead of singles to get more practice. Keep the loads moderate enough that you can focus on speed, power, and accuracy, rather than being concerned if you’ll make the lift or not.

METCON

AMRAP 7:00
2-4-6-8-10-etc.
Strict Chin Ups
Russian KB Swings
*10 Sit Ups after each round

Notes
KB: Choose a weight that is moderately heavy for you, but the focus today is your chin ups.

Sit-ups: on your sit ups! Finish with the elbows past the knees.

Chin Ups: Choose a challenging variation you can’t do more than 5-7 reps unbroken on when fresh.
*RX+ Chest to Bar
A. 1-2-3-4-5-etc. (Half volume)
B. Full volume, banded
C. Full volume, foot assisted

---

CrossFit Group Class Programming Template (WK8/8)

Part 1 of our old trifold from 2010. The copy is still spot on in terms of what we do!

Holiday Schedule

Thursday 7/4

CrossFit: 8am, 9am, 10am, 11am
Open Gym: 8am-12pm
Hybrid AF App Open Gym Access: 5am-8am, 12pm-5pm

Friday 7/5

CrossFit: 8am, 10am, 11am, 12pm
Short Circuit: 9am
Open Gym: 8am-4:30

What is Hybrid AF App Open Gym access?