Workout of the Day

ASSISTANCE

20 Minutes for Quality:
800-1200m Bike OR 400-530m Run
10 Supinated Grip Barbell Bent Over Row
20 Alt Walking Lunge (bodyweight, 10 ea)
30 sec L-Sit

Notes
Aim to get through 4-5 rounds of this circuit, moving with intention from station to station. The bike/run effort is intended to be in the realm of about 2 minutes.

If you are not coming tomorrow, you could sub 5-10 chin ups for the bent over rows.

L-Sit Scaling:
A. Accumulate time with straight legs, resting 5-10 sec between efforts
B. Single Leg Tuck
C. Tuck L-Sit
D. Tuck, Elevate to Matador

FLOATER STRENGTH

A. Push Jerk + Split Jerk, 5x(2+2)

B. Back Squat, 3×6 / SA DB Row, 3×8-10ea

C. Deadlift, 4×6 @ moderate

D. Snatch, 6×2

E. Bench Press, 4×6 @ moderate

Notes
We have ring muscle ups, handstand push ups, and KB swings tomorrow!

Track back in your training journal to continue to make progress on your lifts. If you were here M-TH, perform the bench press today, since we deadlifted on Wednesday in the metcon.

The deadlift and bench press options should feel like a 7-7.5/10 RPE today, nothing near maximal effort.

CrossFit Group Class Programming Template (WK6/8)

Here is a video from a few years ago where coach David talks about the internal movement quality scale we use to describe technique expression at the gym

Workout of the Day

STRENGTH

Snatch
6-8 Sets x 2 Reps

Notes
These are not touch and go reps. Take about 5-10 seconds between the two snatches to collect yourself and focus on one thing you can improve on the second rep. After your first lift, you may bail the bar to the floor if desired. All athletes should completely reset for the second lift.

Newer athletes may choose to stay with light loads for all sets across today. Int and Adv athletes should build in weight as technique allows.

PARTNER METCON

AMRAP 10 MIN
5 Overhead Squat @ 135/95/65#
15/12/9 Calorie Row

Notes
Choose moderate weight that you can move in good form for 5 unbroken reps. Bar will come from the floor. You may do a snatch to full depth as your first rep, or power snatch the weight and then get set to squat from there.

Be patient in your overhead squats. We’ve been using pauses in our reps from the rig, so today focus on a smooth tempo while keeping midline stabilization and balance over your midfoot.

The row should be completed in under 1 minute. Scale calories as needed.

CrossFit Group Class Programming Template (WK6/8)

BEAT THE HEAT

An excessive heat warning is in effect for New York City through the next few days. The two biggest risks when working out in high or humid temperatures are dehydration and heat stroke. Dehydration occurs when your body loses more water than it requires for normal functioning, and heat stroke occurs when your body temperature rises faster than it can regulate. Both of these conditions are very serious and can lead to sickness and even death in extreme cases. That being said, you can do a couple of simple things to make sure you’re safe while working out:

1. Hydrate! Drink cold water before, during, and after you exercise. We have a water fountain in 608, a sink in 597, and a bunch of beverages for sale in the fridge. We encourage everyone to bring their own reusable water container. Try to drink water at regular intervals. You want to be taking in more water than you’re losing so don’t wait until you’re thirsty to start chugging.

2. Listen to your body. If you’re feeling lightheaded, dizzy, nauseous, begin to cramp, or display anything resembling fever symptoms, it’s time to stop, cool down and hydrate. Sometimes during hard workouts we try to “push through the pain,” but remember that putting yourself at risk in order to shave off an extra :15 seconds is both dangerous and contrary to why you’re here in the first place. (To get fit!)

Workout of the Day

AMRAP 20:00
6 Deadlifts @ 225/155/105
19 Sit Ups
18 Push ups
65m Single Arm KB front rack carry, each side @ 24/16/12kg

Notes:
Juneteenth marks the day (6/19/1865) when federal troops arrived in Galveston, Texas to deliver the message of the Emancipation Proclamation from 2 years prior: that all enslaved people are free. While emancipation didn’t happen overnight for many people, Juneteenth commemorates, celebrates, and honors the end of slavery in the United States.

Here is some history on Juneteenth.

Scaling:
Deadlift should be moderately heavy weight for you and unbroken. Scale up or down accordingly.
Push ups to be done in 1-3 sets. Scale volume or to elevated push ups using a bar in rack or box/bench, as needed.
Choose a KB weight that allows you to complete the carry unbroken or with 1 quick break on each side.

CrossFit Group Class Programming Template (WK6/8)

(most) of the CFSBK training staff poses for a little handstand shot after a meeting

Annie Sakamoto putting on a push-up clinic

Workout of the Day

STRENGTH

A1. Back Squat
3×6, Across

A2. Single Arm DB Row
3×8-10 ea

Notes
Aim to go a bit heavier than what you did in week 2 and for last week’s 8’s.

PARTNER METCON

6 Rounds for Max Calories
15 Wall Ball Shots
30 sec Bike

Notes:
Partner A completes 15 wall balls and then transitions to the bike for a hard effort to accumulate calories in 30 seconds. Then Partner B starts round 2. Continue alternating rounds for 6 total, 3 each. Score is total calories accumulated at the end of the workout.

Caution: your legs will not feel okay after this. That means you did it right 😉

CASH OUT!

3 Sets:
1 minute each side: SA Farmer Carry

Notes
Trade back and forth between arms. You can walk around within the gym or take a stopwatch with you and walk on the block!”

CrossFit Group Class Programming Template (WK6/8)

Priam setting a great example for his family. We should have posted this yesterday!!

Pride Events at CFSBK

Happy pride ya’ll! Check out our events page for more info on all these upcoming events. Also please note there will be no open gym on Sunday 6/23 for the Queer Trans Strength powerlifting event we’re hosting in 608. Sunday classes in 597 will run as usual, get your mythic strength on then go cheer on the athletes!

Workout of the Day

STRENGTH

Push Jerk + Split Jerk
5 x (2+2)

Notes:
See if you can build in technical proficiency and/or weight from what you did last week. Stay focused on your footwork, feeling your weight balanced between both feet with the back knee at least slightly bent.

METCON

For Time
800m Row
40 Toes to Bar
400m Run
40 Tuck Ups

Notes
It’s a chipper! Start at the top and work your way down. Practice smart sets in your toes to bar so they don’t disappear on you.
If you tend to come out hot in metcons and fall off your fiery start, today is a perfect day to practice getting more comfortable with pacing the first half of your workout. Focus on your breathing through the first two movements, and then burn what’s in the tank towards the end.

Scaling

Row: Intent is under 4 min. Scale to 650m.

TTB: Intent is under 4 min. Scale volume.
A. 25-40 Full ROM
B. 20 Strict
B. 25-40 Partial ROM
C. 4 x 10 sec: Hanging Knee Tuck Hold

CrossFit Group Class Programming Template (WK6/8)

Daniel graduated Foundations in Feb of 2023 and has been getting after it consistently ever since!

Jerk Split Position Self-Checks

Here is a great 1:44 video hitting the basic points you’ll need to hit in order to perform a strong and stable Split Jerk

Workout of the Day

“Mythic Strength”

Farmer’s Carry “Fatback”
Pick handles, deadlift x 3 reps, carry 40 ft. Repick, deadlift x 3, carry back 40 ft.
4 sets, progressive load.
Rest 2 – 3min.

12 Min Builder EMOM
•Sandbag to shoulder 4 reps, 2 ea side
•DB Horse Stance 30 sec
•Bent DB Row 8 Reps
3 stations, cycle through; 4 rounds of each total.

Notes:
Farmers – Fully recover between sets, take 2-3 min rests.
No more than 4 warm up sets.Focus on ab bracing, and controlling the negative on your deadlifts. Touch and go on the DLs.

EMOM –
Bag to Shoulder – Precise set up, powerful extension, and get control of the bag before returning to the floor.

Horse Stance – Hold 2 heavy DBs or KBs with long arms in front you, similiar to a sumo deadlift. Heavy enough you feel pulled down into the stretch, but maintain erect torso position. Open hips. This video breaks down the stance. You can hold statically or add a slight pulse.

To find horse stance, start with feet together, then turn out your heel as far as you can. Then turn out your toes as far as you can. Once more, turn out heels, then toes. Angle toes and knees out together. Done Correctly, you will feel a nice stretch in the inner thigh/adductor in this position.

DB Rows – Go heavy, progressive load so the last two rounds are very challenging. Brace your abs!

Stretch back, forearms, glutes, hammies

CrossFit Group Class Programming Template (WK5/8)

Thanks to everyone who came out for this Friday’s movie night screening of “Best in Show”!

Workout of the Day

On a running clock…

From 0:00-15:00

5 Rounds for Time
10 Kipping Pull-Ups
24/20/16 Cal Row

From 15:00-30:00

5 Rounds for Time
10 DB Bench Press
16/13/10 Cal Bike

Notes
Each section of today’s workout should take in the realm of 10 min, or about 2 minutes per round. Scale the volume of work, movement complexity, and/or DB loading as needed.

Pull Up Scaling:
RX+ Chest to Bar
A. 6-8 kipping pull-ups
B. 5 strict
C. 5 banded

DB Bench: Challenge yourself with a weight that you can do unbroken to start, but may need to finish in two sets as you fatigue.

Beginner Scaling Option: 4 rounds for time of each section.

CrossFit Group Class Programming Template (WK5/8)

Coaches Grant and Cara hang with the Phoenix crew post Murph

Workout of the Day

FLOATER STRENGTH

A. Push Jerk + Split Jerk, 4 x (3+3)

B. Back Squat, 3×8 / Seated DB Bent Over Reverse Fly, 3×8-12

C. Clean Pull + Clean, 6 x (1+1)

D. Deadlift, 7-5-3-3

Notes
Tomorrow we have pull ups, DB bench, rowing, and biking!

OH Complex: First day with the split jerk! Focus on your footwork and balance. Pause in each receiving position for a beat.
Back Squat: Refer to your numbers from week 1.
-If you did sets across, aim to go a bit heavier today.
-If you built in weight, aim to do sets across at your last weight. Example: Week 1 = 135×8, 145×8, 155×8. Today = 155x8x3
Clean Complex: Beginners should stay light enough to work speed, accuracy, and coordination. Int and Adv athletes can work up in weight as technique allows.
Deadlift: Aim to go a bit heavier than last week! (8-6-4-4)

METCON

AMRAP 9 MIN
30 Russian KB Swing
30 Abmat Sit Up

Notes:
Focus on the rhythm and mechanics of your breathing in your first round. Sometimes the simplest workouts are the hardest. Set an intention for these 9 minutes and stay present. Give your best effort.

Choose a heavy KB weight that allows you to get through 30 reps in 1-2 sets.

CrossFit Group Class Programming Template (WK5/8)

Meet Coach Artem!

Please welcome coach Artem who will be filling in on some classes over the next couple months and beyond! Artem will be coaching today’s 6, 7 and 8am classes.

About Artem: Born and raised in Dnipro City, Ukraine, I loved activities such as volleyball, soccer, and basketball during my school years. I began my fitness journey in 2013 and became obsessed with MMA and regular gym workouts for two years, but I never tried CrossFit. When I was invited to a local rugby club, I also stepped into a CrossFit gym and fell in love after my first session. My first training involved overhead squats, but I couldn’t even complete one rep with a 45 lb bar due to mobility issues.

From 2015 to 2017, I couldn’t work out regularly because rugby was my priority, and I pushed hard to make it onto the Ukrainian national team. I achieved this in 2017 but had to give up due to a lack of sponsorship and funding. My coaching career began in 2017. I moved to NYC in July 2023, after previously working in Berlin, Germany, where I actually started coaching in English. In March 2022, I couldn’t speak even a word of English, but circumstances pushed me to learn as quickly as possible to coach classes.

Besides coaching, I love to compete in CrossFit and have some competition experience. My hobby is music, especially punk, hardcore, and metal. I think if I hadn’t become a coach, I would have become a musician, no doubt (don’t worry, guys, I’m not going to play my music during the classes, lol). My goal in fitness is to prove to everyone that CrossFit is the best fitness methodology ever created, to teach athletes how to move well, and to be a friend to those around me.

Seminars and Certificates
CrossFit L2
CrossFit Judge 2018/2024
CrossFit Programming
Weightlifting with Dmitry Klokov

Movie Night Tonight!!!

Hey cuties, we’re hosting a CFSBK Movie night TONIGHT at 7:40pm and will be screening “Best in Show“. To make things cooler, we’ll also be adding an additional 6:30pm Friday night class tonight for anyone who wants to WOD then watch! This free event is open to members, CFSBK alumni & any friends they’d like to bring.

What to bring:
– Optional snacks and beverages for yourself or to share. Leftover beer and fizzy drinks from Murph will be available for free at limited quantities.
– We’ll have mats, benches and stuff out but if you want to bring something to lay/sit on go for it.
– Well behaved dogs & children mature enough to watch whatever is selected are welcome.

Workout of the Day

STRENGTH

Clean Pull + Clean
6-8 x (1+1)

Notes
As in previous weeks, continue to use your clean pull as a “primer” for hitting full, vertical extension in good balance before going for the clean. Today, we’ll also focus on the clean turnover.

METCON

For Time:
6-9-12-9-6 Reps Each Of:
Front Squats @ 155/105/75#
Lateral Burpees Over the Bar

Notes
Choose a weight that’s on the light side of moderate for you today. Maintain a vertical bar path and upright torso throughout your reps, just as you’ve been working on with the paused squats out of the rack.

On the burpees, you’ll be parallel to your bar at the bottom of each rep. Then you may jump laterally or turn and face the barbell to jump over if you prefer.

Burpee Scaling
A. 3-6-9-6-3: full rep, jump over (volume scale)
B. no push up, jump over
C. no push up, step over

CrossFit Group Class Programming Template (WK5/8)

Typical scenes outside of 597 Degraw Street

Friday 6.14.24 @ 7:30pm: Movie Night!

It’s official, “Best in Show” won our movie night brackett! Come through this Friday night to watch with your CFSBK pals!

Workout of the Day

STRENGTH/ SKILL: Strict or Kipping Pull-Ups

Spend 15 minutes working on Pull-ups. Choose one track to follow:

A. Capacity
Kipping Pull Up,  3 sets x “max reps-2”

B. Skill
Kipping Pull Up Half Pause Drill, 6 sets x 3 reps

C. Strength (Intermediate)
Strict Pull Up Negatives, 4 sets x 3 reps @ 31A1 Tempo

D. Strength (Foundation)
Foot Assisted Pull Ups, 4 sets x 8 reps

Notes:
Prerequisite for A/B is the ability to perform at least 2 unbroken mature strict pull ups.

Option A is for folks who are very comfortable with kipping. Go for a big set, but not all the way to failure. Rest at least 3 minutes between sets. Feel free to send it on the last one! Don’t rip your hands.

Option B is for folks who can do strict but are working on kip skill. This drill encourages correct swing, timing, and control!

Option C is perfect if you’re close to a strict pull up or have an inconsistent single here or there.

Option D is a great way to build time under tension. Challenge yourself to work hard through the entire rep, only using your feet as much as you truly need.

METCON

EMOM x 16 MIN
A. 4 Wall Walks
B. 60 Double Unders
C. 15/12/9 Cal Row
D. Rest

Notes
Work for no longer than 45 seconds per station, leaving yourself enough time to transition out of the way and onto the next movement. Scale back reps or complexity as needed.

Wall Walk Scaling:
A. 1-3 reps, full ROM
B. 2-4 reps, partial ROM
C. 1-3 box piked wall walk

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

CrossFit Group Class Programming Template (WK5/8)