Workout of the Day

STRENGTH

A1. Back Squat
3×8

A2. Seated DB Bent Over Reverse Fly 
3×8-12

Notes:
Same BSQ rep scheme as week 1! See if you can go sets across today, at same weight or heavier than what you finished with that first week.

Example:
week 1: 135×8, 145×8, 155×8 (building)
week 5: 155x8x3 (across)

PARTNER METCON

4 Rounds, Each for Time:
530m Run
60′ DB Suitcase Walking Lunge @ 50/35/20#

Notes
In today’s workout, each partner does 2 rounds, 4 total as a team. Each round is for time. Run harder than you want to today. Keep a whiteboard next to you and record your start/finish times so you can do the math later.

The goal for this workout is that your own two rounds are as similar in time as possible (within 10-15 seconds is a good goal).

We’re looking for each round today to be under 4:30. Scale the run distance (400m) and/or DB weight accordingly.

The lunge distance is 3 passes across the gym from side to side (3×20′ segments). Toes start behind the first line and heels finish beyond the far line on each segment. Hold 1 DB in each hand. It should feel heavy!

CrossFit Group Class Programming Template (WK5/8)

Rachel flying through 100 kipping pull-ups

What is Fitness???

We work hard to get fit, but what does that actually mean?

Workout of the Day

STRENGTH

Push Jerk + Split Jerk
4 x (3+3)

METCON

Tabata Bike

Rest 4 min

Tabata Shuttle Runs

Notes
Work hard, but watch out… this one will be potent!

Each Tabata is 8 rounds of 20 sec work, 10 sec rest (4 minutes).

Score for the bike is total calories completed. Score for shuttle runs is total number of 20′ segments completed (each 20′ segment counts as 1 rep).

Stay in your lane on the shuttle runs. In full classes, everyone will have one 4′ panel-wide “lane” in which to run and pivot. Both feet and 1 hand touch the ground behind the line on each turnaround. You may run through the last rep of your set.

CrossFit Group Class Programming Template (WK5/8)

Stacey and Judy came to WORK

Final Movie Night choices!

Hey cuties, we’re hosting a CFSBK Movie night next Friday, June 14th at 7:40pm. To make things cooler, we’ll also be adding an additional 6:30pm Friday night class that evening 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.

WHAT’S THE MOVIE?

Below are the final two movies in our bracket! Vote on the 597 whiteboard by Tuesday night!

Workout of the Day

“Mythic Strength”

Sandbag Over Bar Partner Interval:

Max reps over bar in :45 sec.
5 rounds working every 3:00.

Load bag over bar for as many reps as you can, walking back and forth to either side of the rack.

Notes:
Partners take turns working and resting.
While A works, B watches the clock. A begins at start of clock, B begins at 1:00, :15 sec to transition between who’s working.

Sandbag Carry:

5 carries, 2 laps per carry.
Progressive load optional; ie 75, 100, 1120, 150, 150.
First round is a ramp up.

Rest 2-3 minutes.

Notes:
Sandbag Over Bar – Secure a PVC pipe at chest height to squat rack using resistance bands, or just stretch a resistance band across the J hooks – if you do this, be extra sure to clear the band when you load over it, as it will bounce a lot.

Carry: Treat your first two rounds as warm up – so you’re only doing 5 total rounds, including warm ups. Progressive load is encouraged.

CrossFit Group Class Programming Template (WK4/8)

Absolute CFSBK legends Ashley M and Toni S competing at HYROX last week!

Movie Night Bracket Round 1 Results

Best in Show and Airplane! move on to round 2! From Sunday to Tuesday night voting will be open on the whiteboard for round 2 to select our winner! Just put your initials inside the movie you’re voting for!

Workout of the Day

PARTNER METCON

For Time:
100 Cal Bike
80 Power Cleans @ 115/75/55#
60 Front Rack Reverse Lunges
40 Strict Chin Ups

Notes
It’s a chipper! Start at the top and work your way through with your partner. Aim to divide the work evenly, but break things up as works best for your team. For example, you might trade off every 10 calories on the bike.

The power clean weight is very light today. This is something you could cycle for 10 reps, though you may not choose to execute it that way in the workout. Use the same barbell for the power cleans as you do for your lunges.

If scaling the chin ups, choose a method that is tough enough you cannot complete more than 5 reps unbroken. If you have some at bodyweight but completing 20 total will be unmanageable, start at bodyweight and then add a band when needed, as suggested below.

Chin Up Scaling:
RX+ Chest to Bar
A. 10-15 bodyweight reps, per athlete (instead of 20)
B. 5 bodyweight + 15 banded, per athlete
C. 20 band or foot assisted, per athlete

CrossFit Group Class Programming Template (WK4/8)

Sheryl being epic as usual. ICYMI, the whole Murph album is here.

Movie Night Next Friday!

Hey cuties, we’re hosting a CFSBK Movie night next Friday, June 14th at 7:40pm. To make things cooler, we’ll also be adding an additional 6:30pm Friday night class that evening 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.

What’s the Movie?

We’re doing a mini bracket this week to select the movie. Saturday CFSBKers can vote on the whiteboard in 597 under the projector by choosing one film from each matchup in round 1:

Round 1

Raising Arizona vs. Best in Show

Airplane! v The Princess Bride

From Sunday to Tuesday night voting will be open on the whiteboard for round 2 to select our winner! Just put your initials inside the movie you’re voting for!

Workout of the Day

FLOATER STRENGTH

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

B. Back Squat, 2-2-2

C. Hang Snatch + Snatch, 5x(1+1)

D. Deadlift, 8-6-4-4

Notes
Tomorrow we have biking, power cleans, lunges, and chin ups.

OH Complex: Focus today on a technically sounds rack position on all 8 reps per set, as well as nailing the timing of your push jerks.
Back Squat: Work up to a heavy double!
Snatch 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 on the 8-6-4 from what you did last week, and then a bonus set of 4 to repeat or go up.

PARTNER METCON

10 Rounds for Time
270m Run
*Partner Holds Sandbag in Bear Hug

Notes:
10 rounds total, 5 each partner. While Partner A runs to 4th avenue and back, partner B holds a heavy sandbag. Then switch.
Keep your transitions tight! You may not start your run outside until your partner has picked up the bag.
There is a 16 min time cap on the workout. If a strong effort 270m run takes you more than 1:30, scale back…

Run Scaling
A. 200m (turnaround at green ramp instead of going all the way to 4th Ave)
B. 130m (3rd Ave)

Run Substitute
Athlete’s choice: Bike 650-800m (.4-.5 miles) OR Row 300-350m.

CrossFit Group Class Programming Template (WK4/8)

Sweat towels are back for the season! Please make sure to throw them in the laundry bin on your way out and stay hydrated as we head into the hot hot heat.

SATURDAY 6.29.24: CFSBK “STONEWALL” PRIDE WORKOUT

Join us on Saturday 7.29 for our annual “Stonewall” pride event. This workout commemorates the Stonewall Rebellion, a week long demonstration and riot that started on 6/28/69 and is considered to be the start of the LGBTQ+ rights movement. We wrote this workout in 2018 and its become one of the staple pride workouts in the CrossFit community across the world! Today’s event is free and we ask that everyone contributes $25 (or more!) to our annual benefactors the Sylvia Rivera Law Project and Marsha P. Johnson Institute. CFSBK will be collecting donations directly then dividing the total between the two orgs.

We will be running a normal class schedule this day with “Stonewall” as the workout

Workout of the Day

ASSISTANCE

2-3 Rounds:
Bike x 20 sec hard, 20 sec easy
5 Pause Overhead Squat @ 2211
5 Snatch Grip Sotts Press
3 Tall Snatch
3 Vertical Jumps

Notes
Use this work to get dialed in for your lifting today. Do your first round with a PVC pipe, then move to a light training bar or empty barbell. Fight for the best possible position you are currently capable of in the OHS and Sotts Press. Focus on speed, coordination, and accuracy in the tall snatch.

Challenge yourself on the vertical jumps by standing under a pull-up bar that will be tough for you to touch!

STRENGTH

A. Pause Overhead Squat
3×3 @ 2211 tempo

B. Hang Snatch + Snatch
6-8 x (1+1)

Notes
If you were here last week, see if you can build on what you did in the OHS, either with a qualitative or quantitative improvement.

Hang Snatch = bar at knee-caps. Beginner athletes should stay at relatively light loads to practice proper coordination and mechanics. More advanced athletes can build in load across the sets as technique allows.

A good focus for today is the turnover or “third pull” of the snatch. From Catalyst Athletics: “The pull under the bar in the snatch needs to be as active, aggressive and precise as the rest of the lift. This motion has 3 purposes: to change your direction and accelerate your body down into position under the bar; to maintain maximal proximity between the bar and body; and to establish a balanced and stable receiving position.”

CrossFit Group Class Programming Template (WK4/8)

Murph 2024 Photos up

Thanks to RJ at Red Shoes Media for shooting this year’s Memorial Day Murph event. Below are a few of the many amazing pictures from the photo set! If you came to Murph see if you can find yourself!

See the full Murph album on Flickr here

Workout of the Day

Every 3 min x 8 rounds
10 Kipping Toes To Bar
8 Burpees over the Erg
Row for Calories until 1:30 mark of each round

Notes
Rowing goal = negative “splits.” Start at a power output that feels like 70% and increase 2-3% each time. If you are someone who typically comes out too hot in metcons and tends to fall off your pace, use today to practice getting mentally comfortable with starting out slower/smoother. Be the tortoise, not the hare. You should feel very in control by the 4th round. Then make it hurt in the last few!

Intent is that you are on the erg no later than 1:00 in on each round. Scale back TTB volume, ROM, and/or burpee volume to achieve that on all 8 rounds, not just the first 2 or 3.

TTB Scale
A. 6-10 kip
B. 4-5 strict
C. 6-10 kip, partial ROM
D. 10 tuck ups

Burpee Scale
A. 4-8
B. 4-8 no push up
C. 4-8 step over, with or without push up

CrossFit Group Class Programming Template (WK4/8)

Harry! Consistently one of the nicest and hardest working people in the room

Burpees Over the Erg Movement Standards

Workout of the Day

STRENGTH

Back Squat
Build to a Heavy Double, then 2×2 @ 90%

Notes
Take 18 minutes to work up to a heavy double for the day. Then, finish with 2 sets of 2 reps at 90% of your heaviest.

Example:
45×10
95×8
135×5
155×3
175×2
185×2
190×2
– – –
171 x 2 x 2

ASSISTANCE

3-4 Rounds for Quality
12-16 Alternating KB Gorilla Row (6-8ea)
20 sec ea Adductor Side Plank
1:00 Bike or 130m Run @ recovery pace

Notes
Move through this without much rest between movements. Work up to something heavy on the rows across your rounds.

CrossFit Group Class Programming Template (WK4/8)

Dr. Judy trains with our Fit55 group under coach Avery on Tuesdays and Coach David on Fridays on top of a pilates practice (and being a grandma!!)

Workout of the Day

STRENGTH

Push Press + Push Jerk
3 x (4+4)

Notes:
After a couple light warm up sets, use 3 work sets to build in weight for the complex. Use your previous weeks with the push press as a guide.

Focus on a rock solid rack position and maintaining connection in the dip today as you get more dynamic and change directions during the push jerk.

METCON

4 intervals of:

AMRAP 2:00
3 Wall Walks
12 alt Goblet Box Step Ups
Max Reps Double Unders until 2:00

(Rest 2 min between intervals)

Notes:
Intent is to have at least 40 seconds per interval for double unders. Scale back the volume or load as needed to achieve this.

Step Ups (12 total, 6 each side)
24/16/12kg KB
24/20/16″ Box

Wall Walk:
A. 1-2 full ROM
B. 1-3 partial ROM
C. 30 sec angled hollow body hold

DU:
A. DU Practice
B. 2 rounds DU Practice, 2 Rounds max reps single unders

CrossFit Group Class Programming Template (WK4/8)

Jeff tossing around 185 for funsies

The Jerk Rack Position

Workout of the Day

“Mythic Strength”

Farmer’s Carry “Fatback”

Pick handles, deadlift x 3 reps. On third rep, carry 40 ft. Repick, deadlift 3 reps. On third rep, carry back 40 ft. Come to complete stop, deadlift x 3 reps.
Total 9 reps.
3 sets Progressively heavier (small weight jumps).

Rest 2 – 3min.

Sandbag Partner Work Interval

10:00 Min, 5 Rounds total
:30 Sec Bag Over Shoulder Max Reps
:30 Bag March in Place
1:00 Min Rest

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

Notes:
Farmers – No more than 3 warm up sets.
Focus on ab bracing, and controlling the negative on your deadlifts.
Start your first work set 5-10 % lighter than Wk 1.
If unsure/don’t have that number use this formula:
Take a deadlift number you can easily rep for 10, divide it in half, and that’s your weight per hand. Ie, if you can do 155 lbs for an easy 10 reps, round down, and make your first work set 75 lbs/hand.
Sandbag – Powerful extension on the over shoulder toss. Tight bear hug, high on body for march in place.

CrossFit Group Class Programming Template (WK3/8)

Taylor ripping through some Double Unders from one of last week’s workouts

340lb Final Sandbag at the 2022 CrossFit Games