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

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Today’s Programming

METCON 1

24:00 for Quality
Row 30 cals
12 Strict HSPU or Shoulder Presses
24 Tuck-Ups

Notes
Move at an aerobic pace during this workout.
HSPU: You should not be able to perform the HSPUs in one set, choose a challenging rep range or deficit that will force you into at least 2 sets.
12 HSPU / 1-2 Abmats / Box Piked / Barbell Press x12

METCON 2

AMRAP 4:00
8 Alt DB Power Snatches
16 Double Unders

Notes:
Unlike the first workout, this metcon should be fast and furious. If you’re doing the open, we recommend choosing 50/35 weights for the snatches which are the competition loads we’ll be seeing in one of the two upcoming workouts. Scale for the Double Unders is 16 alternating foot steps or 32 single unders

CrossFit Group Class Programming Template

CFSBK @ Home

Karl and Kelley representing the Evening team in all black last Saturday

Early Bird Gets the Worm

Week 1’s scores are in for our Morning versus Evening competition and in week 1 early bird got the worm! We took everyone’s placement within the gym and created an average based on the people who completed the workout to see what the team average ranking was. Higher placements on the workout led to lower points, so the team with less average points wins. In week 1 the Morning team got up early, made some coffee, read the paper and then dominated some wall walks and double unders to take 21.1

Morning Team: Average Score 17.45

Evening Team: Average Score 19.36

To see the full breakdown, click here!

Lets see if the evening team can get enough sleep to turn the tables around and show those AM nerds the power of sleeping in.

Overall Rankings

Top 10 Rx’d Women

1. Toni Smith (393 reps)
2. Carissa M (386 reps)
3. Whitney Hubbard (386 reps)
4. Maria Heinegg (308 reps)
5. Asha Banker (275 reps)
6. Jessica Fox (266 reps)
7. Kelley Blosser (216 reps)
8.  Mary Mazilo (216 reps)
9. Brittany Smith (211 reps)
10. Bethany Erskine (209 reps)

Top 10 Rx’d Men

1. Michael Giordano (381 reps)
2. Michael Rhys (380 reps)
3. Adam Scher (380 reps)
4. Steven Norton (380 reps)
5. Dan Calanca (378 reps)
6. David Fielding (375 reps)
7. David Osorio (375 reps)
8. Grant Wheeler (374 reos)
9. Chris Dent (362 reps)
10. Andrew Knight (345 reps)

To see the full results, including breakdowns by age and Rx, Scaled, Foundations and at Home results, click here.

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Any Predictions for week 2??

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

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Today’s Programming

STRENGTH

7×3 Strict Tempo Pull-Ups
1↑-3-2↓-2 tempo

Notes:
Today’s pull-up work is all about positional strength. Focus on what’s happening at the top of your pull-up, adding assistance such that you can hold a mature position at the top for three seconds each rep. The tempo is 1 second up, 3 second hold at the top, 2 second descent and a 2 second hold at the bottom. If band assistance isn’t enough, perform self assisted pull-ups or ring rows with a similar tempo. Even if you have strict pull-ups, you may not be able to achieve the tempos assigned, so don’t have an ego about grabbing a band to work that top range strength.

METCON

EMOM 15:00
3 Power Cleans
6 Burpees

Notes
For today’s workout choose a weight that will allow you to perform three clean singles in quick succession before heading into the burpees. If you want to practice some barbell cycling today go for it, or you can drop each rep from the top. Regardless, choose a weight that will challenge you but allow you to keep perfect form. Aim for finishing each round by no more than the :40 second mark. If you’re not able to keep up, consider dropping the burpee volume. If you’re going super saiyan, consider adding a rep or two. This workout is intended to keep you at a steady working pace, not redlining for the 15:00.

CrossFit Group Class Programming Template

CFSBK @ Home

Mikey 1 Representing the Morning team in style with blue shoes, socks, shorts and mask on fleek. Do we still say on fleek?

Open Results

We’re tabulating the scores from week 1 and will have team results up tomorrow!

Mikey Girodano took the top spot for the men this year with 7 wall walks into the 21 round! For the ladies, Toni Smith took it for the ladies with 19 wall walks into the 21 round! Incredible scores!

To see the full break down for the whole affiliate including categories by age group, check out: CrossFit South Brooklyn Results

Great work to everyone who took on and completed week 1!! Only two more workouts to go and give it your all!!!

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5x CrossFit Games champion Mat Fraser on the Joe Rogan Experience Podcast Spotify

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

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Today’s Programming

STRENGTH

Bench Press
3×8-10 Across

Notes:
Perform three work sets, ideally at the same weight. Try to make the first set challenging to hit 10 but keep a rep or two in reserve on each set. Next week we’ll do a 5×5 where you can bump the weight up again.

ASSISTANCE

4-5 Sets of:
10-15 Anti Rotational Landmine Reps
10e FFE SA KB Front Rack Reverse Lunges
10 Bent Over Pronated DB Kick-Backs

Notes:
Work up to challenging but perfect sets on all three movements.
For the Landmine, one rep is going to end range on both sides and finishing back in the start position.

CFSBK @ Home

Kyra Digging Deep during 21.1
Photo by Sam Ayide

You can see more pictures from this weekend in our Flickr

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

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Scientists Finally Understand the Link Between Depression and Bad Sleep

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

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Today’s Programming

STRENGTH

Front Squat
5×3

Notes
Perform 5 sets of 3 reps at the same weight on the Front Squat. If you have a 1RM FSQ, perform these at around 80-85% of that single. If you don’t have numbers to work off of, make this about an RPE 7, which means you’ve got about 3 reps in reserve per set.

For reference:
Prior FSQ heavy single 12.19.20
Prior BSQ heavy single 3.1.21
While everyone is different, the average ratio for FSQ to BSQ is around 75-85%

METCON

5 Rounds for time:
21 Kettlebell Swings
15 Box Jumps
9 Kipping Pull-Ups

Rest 1:00

Notes
Each round on this workout should be quick, unbroken, and consistent.
KB: (24/20/16/12)
BJ: (24/20/16)
KPU: 9 KPU / 6 KPU / 3-6 Strict or banded / 9 Jumping

CrossFit Group Class Programming Template

Mikey working through a strong performance of 381 reps (150 DU+7 WW) under the watchful eye of Kyra

Reminders & Recovery

Great work to all the athletes who competed in 21.1 yesterday! Don’t forget to log in to games.crossfit.com and SUBMIT YOUR SCORES before 8pm on Monday. Better yet.. just do it now. We’ll wait……….

There you go! Don’t you feel better about that? Now that you’ve dominated 21.1, why not jump into Active Recovery today with Coach Fox at 10 am on Zoom to give your body a little post Open TLC. You won’t regret it!

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As Bipartisan Bill Moves To End Daylight Saving Time, A Review Of Why It’s So Bad For Our Health Gothamist

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

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Today’s Programming

CrossFit Open 21.1

For time:
1 wall walk
10 double-unders
3 wall walks
30 double-unders
6 wall walks
60 double-unders
9 wall walks
90 double-unders
15 wall walks
150 double-unders
21 wall walks
210 double-unders

Time cap: 15 minutes

See the full standards and workout description here

CrossFit Group Class Programming Template

CFSBK @ Home

Coach David gives some tips going into 21.1

Morning Versus Evening

Hey everyone! If you’re participating in the Morning versus Evening competition, make sure to wear your team colors to the gym today! Evening team should wear black and Morning team should wear blue!

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Nicole Carroll’s Tips for Open Workout 21.1

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

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Today’s Programming

METCON

5 Intervals of:
Run 270m
12 Deadlifts

Rest 2:00

Notes
Keep an moderate pace on each interval and try to stay consistent with your splits. This workout is not a sprint. The run should be a jog pace staying light on your feet and the deadlifts should be medium/light weight and unbroken.
(155/135/105/85/65/..)

CrossFit Group Class Programming Template

CFSBK @ Home

Theodora and Kelley destroying their strict chin-ups earlier this week

Evening Team

Smaller than the Morning team but possibly more well rested these night owls are coming to take names in this year’s open. Rumor has it many of them sleep in a handstand position so 21.1 aint no thing. Let the Games begin!

1	Omar	Francis	Evening Team	3rd CrossFit Open (Padawon)	Masters (35+)
2	Christopher	Dent	Evening Team	3rd CrossFit Open (Padawon)	Open Division
3	Eric	Flaxman	Evening Team	3rd CrossFit Open (Padawon)	Open Division
4	Kelley	Blosser	Evening Team	7th CrossFit Open	Open Division
5	Amanda	Glover	Evening Team	3rd CrossFit Open (Padawon)	Open Division
6	Carissa	Mueller	Evening Team	6th CrossFit Open	Open Division
7	Dan	Calanca	Evening Team	6th CrossFit Open	Open Division
8	Sheryl	Cohen	Evening Team	3rd CrossFit Open (Padawon)	At home
9	Joey	Sinchak	Evening Team	3rd CrossFit Open (Padawon)	Open Division
10	Katherine	Day	Evening Team	4th CrossFit Open	Masters (35+)
11	Joel	Zimmer	Evening Team	3rd CrossFit Open (Padawon)	Masters (35+)
12	Karl-Henry	Cesar	Evening Team	5th CrossFit Open (Jedi knight)	Open Division
13	Patrick	Sullivan	Evening Team	4th CrossFit Open	Open Division
14	Dan	Conroy	Evening Team	1st CrossFit Open (Initiate)	Open Division
15	Asha	Banker	Evening Team	6th CrossFit Open	Masters (35+)
16	Liran	Krell	Evening Team	6th CrossFit Open	Open Division
17	Eric	Arbitman	Evening Team	5th CrossFit Open (Jedi knight)	Masters (35+)
18	pierre	davidoff	Evening Team	9th CrossFit Open	Masters (35+)
19	Jess	Lowney	Evening Team	4th CrossFit Open	At home
20	James	Wan	Evening Team	5th CrossFit Open (Jedi knight)	Masters (35+)
21	Juan	Recalde	Evening Team	1st CrossFit Open (Initiate)	Open Division

See the updated roster for both teams here

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21.1 is here! And its weird!

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

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Today’s Programming

STRENGTH

Back Squat
3×5 Across

Notes:
Perform three work sets of 5 reps at the same weight. We’ll keep this same rep scheme for all three weeks this cycle adding 5-10 lbs each week. If you’re doing the Open, go a little lighter today to prevent too much soreness coming into the weekend.

ASSISTANCE

3-5 Rounds For Quality
2:00 Bike @ Aerobic Pace
10-12 Incline Bench Supported DB Rows (Neutral Grip)
16-24 Hollow Rocks or Tuck-Ups

CrossFit Group Class Programming Template

Stella Z during Mondays Lugne, Swing and Push-Up Triplet

CFSBK Morning Team (So far)

The 2021 CrossFit Open starts TODAY with the announcement of 21.1 this evening at 7:35pm. Below is everyone who has opted in for the Morning Team so far. It’s a great mix of veterans and newbies so far!! Tomorrow we’ll post the Evening team roster but if you havent opted into a team or just contact us to let us know a little more about YOUR open this year, please take 2 minutes to fill this form out!!

1	Melissa	Krakowski	Morning Team	1st CrossFit Open (Initiate)	Masters (35+)
2	Matt	Sakofs	Morning Team	1st CrossFit Open (Initiate)	Open Division
3	Katherine	Fleming	Morning Team	1st CrossFit Open (Initiate)	Open Division
4	Stella	Zawistowski	Morning Team	7th CrossFit Open	Masters (35+)
5	Michael	Rhys	Morning Team	4th CrossFit Open	Open Division
6	Alex	Rado	Morning Team	4th CrossFit Open	Open Division
7	Michael	Giordano	Morning Team	1st CrossFit Open (Initiate)	Open Division
8	Runit	Chhaya	Morning Team	4th CrossFit Open	Masters (35+)
9	Darren	Jer	Morning Team	3rd CrossFit Open (Padawon)	Masters (35+)
10	Jennifer	Wuotinen	Morning Team	2nd CrossFit Open	Open Division
11	Toni	Smith	Morning Team	5th CrossFit Open (Jedi knight)	Open Division
12	Kyra	Luchtenberg	Morning Team	1st CrossFit Open (Initiate)	Open Division
13	Michelle	Zassenhaus	Morning Team	1st CrossFit Open (Initiate)	Masters (35+)
14	Paul	Bennett	Morning Team	4th CrossFit Open	Masters (35+)
15	Mary	Mazilo	Morning Team	5th CrossFit Open (Jedi knight)	Masters (35+)
16	Jonathan	Kay	Morning Team	4th CrossFit Open	Open Division
17	Adam	Scher	Morning Team	9th CrossFit Open	Open Division
18	Jacinto	Bonilla	Morning Team	11th CrossFit Open (2011) (Master of the Open)	Masters (35+)
19	Neil	Warlicht	Morning Team	4th CrossFit Open	Masters (35+)
20	Cathy	Kolcun	Morning Team	1st CrossFit Open (Initiate)	Masters (35+)
21	Robert	Semmens	Morning Team	10th CrossFit Open (Jedi Master)	Masters (35+)
22	Sofia	Melo	Morning Team	3rd CrossFit Open (Padawon)	Masters (35+)
23	Grant	Wheeler	Morning Team	1st CrossFit Open (Initiate)	Masters (35+)
24	Jonathan	Wright	Morning Team	6th CrossFit Open	Open Division
25	Daniel	Rocha	Morning Team	6th CrossFit Open	Masters (35+)
26	Thomas	Reed	Morning Team	3rd CrossFit Open (Padawon)	Open Division
27	Jerry	Lu	Morning Team	1st CrossFit Open (Initiate)	Open Division
28	Lee	Savage	Morning Team	4th CrossFit Open	Masters (35+)
29	David	Fielding	Morning Team	2nd CrossFit Open	Masters (35+)
30	Adam	Salazar	Morning Team	5th CrossFit Open (Jedi knight)	Open Division
31	Adam	Nassr	Morning Team	3rd CrossFit Open (Padawon)	Open Division
32	Adam	Fleming	Morning Team	1st CrossFit Open (Initiate)	Masters (35+)
33	Sara	Tarullo	Morning Team	5th CrossFit Open (Jedi knight)	Open Division
34	Steven	Norton	Morning Team	3rd CrossFit Open (Padawon)	Open Division
35	Mike	Iaia	Morning Team	7th CrossFit Open	Masters (35+)

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How to Watch the CrossFit Open Announcements

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

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Today’s Programming

STRENGTH

EMOM 15:00
A: 6-8+ Strict HSPUs or 6-8 Seated DB Presses
B: 6-8 Strict Toes to Bars
C: Rest

Notes:
HSPU: Strict, 1-2 abmats, full ROM Box Piked, DB Press
T2B: Perform your best version of a hanging leg raise

METCON

5 Rounds for time of:
18 Calorie Row
12 SA Overhead Squats

Notes:
Move at a steady pace on this workout.
Perform the Overhead Squats with a single DB switching after 6 reps. Try to choose a weight that will challenge you. If you can’t perform this movement due to flexibility limitations, opt for a single arm front rack instead.
CrossFit Group Class Programming Template

CFSBK @ Home

This is my Kettlebell. There are many like it, but this one is mine. It is my life. I must master it as I must master my life. Without me my kettlebell is useless. Without my kettlebell, I am useless. I must swing my kettlebell true. I must swing it faster than the fellow member who is trying to beat me. I must swing before they swing. I will. My kettlebell and I know that what counts in CrossFit is not the rounds we accumulate, the noise of our groans, or the sweat angels we make. We know that it is the effort that counts. (Neil W pictured)

CrossFit Open Intake Form

Over 53 of you have filled out our CrossFit Open intake form! If you havent yet, take a second to let us know a little more about your intentions and history with the open. The form only takes about 1-2 minutes to fill out!

Also make sure you’re registered ahead of time on Saturdays for your Open workout. Again, these classes are open to group members as well as open gym members who registered for the open.

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Working Out Is a Minefield When You’re Non-Binary – Vice

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

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Today’s Programming

METCON

For time:
100 Double Unders
10 Power Cleans

80 Double Unders
8 Power Cleans

60 Double Unders
6 Power Cleans

40 Double Unders
4 Power Cleans

20 Double Unders
2 Power Cleans

Notes:
Cleans: Go heavy enough that these need to pe perofmed as steady singles. (+/185/155/125/95/75)
Doubles:
Full Volume: 300 reps
75% Volume: 75-60-30-15 (180 Reps)
50% Volume: 50-40-30-20-10 (150 Reps)
Alt 2: full volume
Singles: Double Volume

STRENGTH

3-5 Sets of:
3-8 Chin-Ups
Accumulate :20 Ring Support

Notes:
If you can perform chin-ups without assistance within the rep range do that. If you can perform 8 or more unbroken add a small amount of weight.
For the supports, break them up into smaller sets of needed. Self assist with your feet on the ground or a bench if needed.

CrossFit Group Class Programming Template

CFSBK @ Home

Raise your hand if you’re excited for the Open!

CFSBK Strength Cycle
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.

Details

Dates: Monday March 8th – Friday April 30th (6 slots)
Schedule: This cycle meets at 11AM Monday and Wednesday and Friday
Cost: Your card will be charged immediately for $300. The second installment of $300 will be charged to the card on file automatically in 4 weeks. NY tax of 4.5% will added to all purchases.
Please note that anyone with a recurring group class membership will automatically have their group membership placed on hold for the duration of the cycle. If you’d like to keep it active or cancel it entirely than please email us cfsbkfrontdesk(at)gmail.com.

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18 Badass Female Athlete Activists Who Are Changing The World – Global Citizen

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

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Today’s Programming

STRENGTH

Bench Press
3×10-12 Across

Notes
Perform three work sets, ideally at the same weight. Try to make the first set challenging to hit 12 but keep a rep or two in reserve. Next week we’ll do 3×8-10 where you can bump the weight up a bit.

METCON

AMRAP 12:00
12 Goblet Lunges
12 Kettlebell Swings
12 Push-Ups

Notes
All movements in this workout should be challenging and unbroken. Scale up the Push-Ups up to Ring Push-Ups if able. If you came on Sunday and want to do less horizontal pushing, opt for a DB Push Press instead.

CrossFit Group Class Programming Template

CFSBK @ Home

Daniel R during the 2018 CrossFit Open

The Open Is Upon Us

There are 66! CFSBKers currently signed up for the CrossFit open which starts THIS WEEK!

We will be running the Open workouts every Saturday for the next three weeks. If you’re registered for the open you can reserve the next three Saturdays ahead of time to ensure you’ve got a slot to perform your workout and get it judged. Every Saturday has 80 slots available for people to register for. Beyond that, members may perform the workout at Open Gym sessions that correspond with their membership, however will need to coordinate with a judge to validate their performance. Each week, everyone will need to login to the games site and submit their score by 8pm on Monday evening in order for their score to count.

We’re doing a fun AM versus PM competition based on when people typically train at the gym. Right now the Morning team is much better organized and motivated with 22 people signed up for their team while the Evening team only has 8! To sign up and let us know a little more about your Open intentions this year, please fill out this short intake form!

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The CrossFit Open Is a Catalyst for Results