Workout of the Day

For Time:
800m Run
15 Deadlifts
550m Run
12 Deadlifts
400m Run
9 Deadlifts
270m Run
6 Deadlifts

Notes
Suggested DL loading: +/185/135/95/-, or about 50% of your 1RM Deadlift.

If you run at more than a 10 min mile pace, scale to:
550/400/270/130m

Sub for running is Bike:
2000/1500/1000/500 meters OR
1.2 / 0.9 / 0.6 / 0.3 miles

ASSISTANCE

3-4 Rounds for Quality and Load
10 Sandbag Bear Hug Good Mornings
1:00 Forearm Plank
Bicep Curl 21’s

Notes
Aim for minimal rest within the round, then rest 60-90 sec between rounds.

CrossFit Group Class Programming Template (WK2/8)

Herondale Farm CSA at CFSBK

Did you know CFSBK is the drop off location for a CSA? This is a great way to access locally raised grass-fed beef and lamb as well as pasture raised pork and chicken (and eggs!). CFSBK and Herondale farms have worked together for over a decade to help provide sustainable meat products directly from the farmer to Brooklyn. Learn more and sign up here!

Workout of the Day

STRENGTH

A1. Back Squat
3×6

A2. DB Bench Press
3×6-8 @ 3111 tempo

Notes:
BSQ: If you were here last week, aim to go heavier than your 8’s. You can build in weight again OR go sets across.

Example:
Week 1: 145×8, 155×8, 165×8
Week 2: 3×6 @ 175#

DB Bench Press tempo is 3 seconds down, 1 second full stop pause resisting gravity at the bottom, then drive up and reset. Aim to find a good sensation of stretch across your chest at the bottom of each rep.

METCON

4 Intervals of:

AMRAP 2 min
12 Hand Release Push Ups
15/12/9 Calorie Row
Max Reps DB Suitcase Box Step Overs in remaining time

*Rest 1 min between Intervals

Notes
Intent is that the push ups + row takes you no more than 1:30 so you have at least 30 seconds per round to do step overs. Scale the volume of work or push up difficulty accordingly. On the step overs, use your outside leg to step up. You do not need to stand all the way up on the box. Choose a weight you can move at a good pace without having to stop.

Push Up Scaling:
A. 6-10 Hand Release
B. 10 Elevated (challenging in 1-2 sets)

Step Overs:
Height: 24/20/16″
Weight: 40/25/17.5# DB in each hand

CrossFit Group Class Programming Template (WK2/8)

New Role & Promotion @ CFSBK

CFSBK is proud to announce that coach Whitney has been promoted to a new role at the gym called the Director of Training. Whitney first walked through CFSBK’s doors in 2009 and has seen and done it all from member, to front desk staffer, to coach and now our DOT. Her professionalism and passion for coaching is evident to everyone who’s worked with her and we couldn’t be more excited to have her in this role. Please join us in congratulating coach Whit on this promotion!

The Director of Training role will spearhead three critical areas that contribute to the ongoing success of CFSBK:

1. Onboarding: Through organized processes, we’ll ensure new coaches integrate smoothly into our gym culture while utilizing their unique voice.
2. Group Class Programming: While Coach Whit won’t write every cycle, part of the role will be to orchestrate and shape the class program across the calendar year.0
3. Coach Development and Continuing Education: Central to this role is the cultivation of a learning culture. By investing time and energy into the professional growth of everyone on the coaching staff, we’ll continue to develop our skills and elevate the member experience.

Workout of the Day

STRENGTH

Push Press
3 x 8-10, Across or Building

Notes
This is the same rep scheme we saw last week, so see if you can make some quantitative and/or qualitative progress. Here is one example:

Week 1:
65×10, 75×10, 85×8

Week 2, aim for:
75×10, 85×10, 90×8-10

PARTNER METCON

AMRAP 12 MIN
3 Bar Muscle Ups
6 Box Jumps 30/24/20″

Notes
Partners alternate full rounds.

Use a higher box than you usually would, but one that still feels safe for you. It is mandatory to step down from the box today or use your hands for an assisted hop down. Do not bound off this higher box. If a 4″ change in box height feels like too much, then try adding a 45# plate to the top of your usual box, which adds 2″.

BMU Scaling:
A. 1-3 BMU
B. 3 CTB Kipping Pull Ups + 3 Dips (Matador, Bench, or Parallette)
C. 3 Strict Pull Ups + 3 Dips (as above)
D. 3 Foot Assisted Pull Ups + 3 Dips (as above)

CrossFit Group Class Programming Template (WK2/8)

A beautiful pillow made by our own Amy Muckerman from one of the old Tokembi shirts we printed. Stay tuned for a new shirt design from another CFSBK artist coming up!

Memorial Day Murph: An Origin Story

Learn more about out 17th annual Memorial Day Murph event and sign up for a heat here!

Workout of the Day

Mythic Strength

Farmer’s Carry “Fatback”Pick handles, deadlift x 3 reps.
Carry 40 ft, repick, carry back 40 ft. Come to complete stop, deadlift x 3 reps.
3 setsProgressively heavier (small weight jumps).
Rest 2 – 3min.

Partner Work
Bent DB Row 8 Reps
DB Reverse Flye 12 Reps
Weighted High Plank – 20 seconds
Weighted Horse Stance – 30 sec or less

While Partner A rows and flyers, Partner B holds a Horse stance for duration OR 30 seconds*. When A finishes their flyes, B will help them place the weight for their plank, and watch the clock. Then switch. Both rest additional 30 seconds, then repeat.4 rounds.

*If A takes longer than 30 seconds to finish the rows and flyes, rest

Notes:

Farmers – No more than 3 warm up sets.Focus on ab bracing, and controlling the negative on your deadlifts. Start at 50% of your top set from two weeks ago. If unsure/don’t have that number use this formula:Take a deadlift number you can rep for 10, divide it in half, and that’s your weight per hand. Ie, if you can do 155 lbs for an 10 reps, round down, and make your first work set 75 lbs/hand.

DB Rows – Heavy
DB Flyes – Moderate, keep these very strictStretch back, forearms, glutes, hammies
Horse Stance – straight arms hanging down, holding the same DBs you rowed with

CrossFit Group Class Programming Template (WK1/8)

LB and Matt chill post workout yesterday

Jules King — Unstoppable With Parkinson’s and CrossFit

Workout of the Day

STRENGTH

Close Grip Bench Press
3 x 8, building

Notes
After 2-3 warm up sets, take 3 progressive work sets with the close grip variation. Grip is hands directly at or slightly inside shoulder distance.

PARTNER METCON

8 Rounds For Time
20′ DB Front Rack Walking Lunge
8 Kipping Toes to Bar
20′ DB Front Rack Walking Lunge
8 Burpees

Notes
Athletes alternate full rounds, 4 each, 8 total.

Each individual round should be about 1:30-2:15. Scale loading, reps, or movements accordingly.

DBs: 50/35/20# ea hand

TTB scale
A. 4-6 kipping
B. 4 strict
C. 8 kipping partial range of motion
D. 12 sit ups

Burpees
A. 4 with push up + 4 no-push up
B. 8 no push up

CrossFit Group Class Programming Template (WK1/8)

Suzy, Renaldo and Lago on the Grill at Murph last year. Want to volunteer this year??? Contact us!

Murph 2024 at CrossFit South Brooklyn

This year will be our 17th annual Memorial Day “Murph” event! As always, we’ll be running heats of this workout all morning as well as grilling and having a great time with the CFSBK community. Check out all the details below!

The workout:

For time:
1-mile run
100 pull-ups
200 push-ups
300 air squats
1-mile run

Partition the pull-ups, push-ups, and squats as needed.
If you’ve got a 14/20-lb vest or body armor, wear it.

Scaling: We will provide several modified versions of Murph which you can choose from to get a challenging but appropriate experience. While this workout will be challenging, the event is completely inclusive and everyone will be able to participate regardless of ability.

Logistics: We’ll be running heats every half hour alternating between 597 and 608. Warm-up is DIY and at your start time a coach will take you through a whiteboard brief and then start your heat. Sign up for a heat here! Please contact us if you have someone who is not a member that is interested in doing Murph.

Grilling and Potluck

Grilling: We’re looking for a few people to help work the grill. You’ll need to be on site from around 9am to 1pm. We’ll need help working the grills, setting up tables and being on top of the food components of the event. We provide the grill, tools and meat. If you’re interested in helping on the grill please contact JB: cfsbkcommunity@gmail.com
Potluck: The gym will provide all the meats (vegan options as well), bread, condiments, cutlery as well as some beer and seltzer water. Members are asked to bring a side for the potluck. Put yourself down for a side/snack on this google form. 

Who was “Murph” and our benefactor K9s for Warriors

Memorial Day recognizes the human cost of war. We perform this workout to reflect upon the realities and ultimate sacrifices service members have made while serving in the United States Armed Forces. For some additional context about this event check out these reflections about Memorial Day Murph from CFSBK coaching alumni Noah Abbott.

This workout is dedicated to United States Navy Lieutenant Michael Murphy who perished in 2005 during combat in Afghanistan. Michael Murphy was posthumously awarded the medal of honor and purple heart for his service. He was also CrossFitter who created this workout which he originally called “Body Armor” because he would perform it with his body armor vest that would be worn during deployment. This workout was later renamed “Murph” in his honor and is performed all over the country and beyond on Memorial Day.

Murph is a free event and we request that members make a donation on behalf of team CFSBK to K9s for Warriors which trains service dogs for veterans suffering from PTSD.

Workout of the Day

FLOATER STRENGTH

A. Push Press, 3×8-10
B. Back Squat 3×8, building / SA DB Row 3 x 8-12 ea
C. Clean Pull + Mid Hang Clean, 6x(1+2)
D. Close Grip Bench Press, 3×8, building

Notes
Choose a lift that rounds out your week! Option to superset with a bodyweight or DB/KB movement.

PARTNER METCON

AMRAP 5:00
8 DB Strict Press (50/35/20# ea hand)
8/6/4 Bike Calories

Rest 3 min

AMRAP 5:00
8 Ring Rows
8 Shuttle Runs (20′)

Notes
Partners alternate full rounds. Keep a hot pace on the bike and shuttle runs, and keep your transitions tight. Intent is 3 rounds each! Can you get more?

Choose a DB weight that will have you flirting with the line of doing your 8 reps unbroken. It should feel significantly heavy from the beginning of the workout.

Put your feet in the same place each time for ring rows. Keep them strict and resist the urge to use momentum or kip from your hips.

1 shuttle run = 1 “pass” from one outer line to the other. So each round is 8 one-way passes, 4 “down-and-backs.” Both feet and 1 hand touch the ground beyond the line at each turnaround.

CrossFit Group Class Programming Template (WK1/8)

Workout of the Day

LIFTING PREP/METCON

EMOM x 12 Min
A. 30 sec Bike
B. 6-10 ea Single Arm High Pull
C. 4-6 Barbell Kang Squat (empty bar)
D. 4-6 Tall Box Jumps

Notes:
Utilize these three movements to get your body prepped and ready for a productive lifting session!

High pulls: start light and work up to something heavy by the third round.
Kang squats: stay with an empty barbell and pause a beat in each position (hinge, squat, hinge, stand).
Box jumps: use a relatively low box and land as high as possible, ideally with hips fully extended.

STRENGTH

A Clean Pull + Mid Hang Clean 
6 x (1+2)

C. Pause Front Squat 
3×3

Notes
Take 6 sets to build towards a moderately heavy, technically perfect complex. You’ll complete 1 clean pull followed by 2 mid hang cleans. See the video and notes below to help you practice well today!

After your cleans, leave some light weight on the bar and move it into the rack to get right into your squats. Use a controlled descent, pause for 1 full second at the bottom of every rep, and then stand without “bouncing” after the pause.

You may build in weight or do sets across, but the focus today is on excellent technique: vertical bar path, no loss of spinal position, and a rock solid pause at your best depth.

CrossFit Group Class Programming Template (WK1/8)

The May UpsideDown Class series was pushed back one week and will now start on Monday 5/20

The Upside Down Class Series meets once a week for four weeks and are offered at two levels:

May Beginners Series
Beginner level is either for repeat students looking to expand their basics or for new students to learn the appropriate foundations for the intermediate class.

Mondays 5/20-6/10 5:30-6:30pm
Sign up here!

May Intermediate Series
Intermediate level is for students who have worked on foundations with Coach Suzanne Michelle previously and would like to progress further.

Mondays 5/20-6/10:30-7:30pm
Sign up here!

Vertical Finish for Clean Pulls

The following 1:30 video and text are by Catalyst Athletics and pertain to today’s training and what you’ll be seeing more of this cycle.

It gets confusing at times, but in supplemental exercises, we don’t necessarily want to try to mimic the associated Olympic lift precisely.

Snatch and clean pulls are a perfect example. The purpose of the exercise is not to perfectly replicate the motion, but to develop certain physical qualities that contribute to our ability to snatch and clean more.

The biggest difference between a pull and a lift, besides the obvious lack of motion down under the bar, is that we want to extend the entire body vertically at the top rather than leaning the trunk back with only the legs vertical as we’d see in a snatch or clean.

This allows us to better train balance, and forceful, complete and properly-directed leg drive through the extension, commonly missing in snatches and cleans.

We get the added benefit of improving our ability to keep the bar moving up the body instead of away after contact.

Push vertically through the whole foot and stretch the body straight up, and continuing to push into the floor until the bar stops moving up.

Keep in mind, there are dozens of other pull variations and many involve a different finish position to address specific goals. Apply this to conventional pulls.

Workout of the Day

AMRAP 10 MIN
270m Run
130m Dual KB/DB Farmers Carry

rest 4 min

AMRAP 10 MIN
350/300m Row
3 Wall Walks

rest 4 min

AMRAP 10 MIN
*Floater Monostructural
40 sec Dual KB Rack OR Sandbag Bearhug Hold or March

Notes

*Floater Options:
A. 800/650m Bike (also biking Mon/Fri this week)
B. 15 Burpees (we’ll see some on Saturday)
C. 1 min Jump Rope Practice (if you missed yesterday)
D. 270m Run… again!

Intent for the workout today is SUSTAINABLE effort across all 3 pieces. Use your breath to help you sort out which “gear” you’re working in…

Gear 1: nasal breathing (inhale and exhale), slow exhale
Gear 2: nasal inhale, controlled mouth exhale
Gear 3: inhale and exhale through mouth, controlled pace
Gear 4: fast inhales and exhales through mouth; survival!

You should be in gear 1-2 for most of your 30 minutes of work today, maybe gear 3-4 on the last minute or so of each AMRAP.

If you consider yourself an inefficient rower, today is a good day to practice your mechanics and consistency over intensity!

CrossFit Group Class Programming Template (WK1/8)

Murph 2024 at CrossFit South Brooklyn

This year will be our 17th annual Memorial Day “Murph” event! As always, we’ll be running heats of this workout all morning as well as grilling and having a great time with the CFSBK community. Check out all the details below!

The workout:

For time:
1-mile run
100 pull-ups
200 push-ups
300 air squats
1-mile run

Partition the pull-ups, push-ups, and squats as needed.
If you’ve got a 14/20-lb vest or body armor, wear it.

Scaling: We will provide several modified versions of Murph which you can choose from to get a challenging but appropriate experience. While this workout will be challenging, the event is completely inclusive and everyone will be able to participate regardless of ability.

Logistics: We’ll be running heats every half hour alternating between 597 and 608. Warm-up is DIY and at your start time a coach will take you through a whiteboard brief and then start your heat. Sign up for a heat here! Please contact us if you have someone who is not a member that is interested in doing Murph.

Grilling and Potluck

Grilling: We’re looking for a few people to help work the grill. You’ll need to be on site from around 9am to 1pm. We’ll need help working the grills, setting up tables and being on top of the food components of the event. We provide the grill, tools and meat. If you’re interested in helping on the grill please contact JB: cfsbkcommunity@gmail.com
Potluck: The gym will provide all the meats (vegan options as well), bread, condiments, cutlery as well as some beer and seltzer. Members are asked to bring a side for the potluck. Put yourself down for a side/snack on this google form. (coming soon)

Who was “Murph” and our benefactor K9s for Warriors

Memorial Day recognizes the human cost of war. We perform this workout to reflect upon the realities and ultimate sacrifices service members have made while serving in the United States Armed Forces. For some additional context about this event check out these reflections about Memorial Day Murph from CFSBK coaching alumni Noah Abbott.

This workout is dedicated to United States Navy Lieutenant Michael Murphy who perished in 2005 during combat in Afghanistan. Michael Murphy was posthumously awarded the medal of honor and purple heart for his service. He was also CrossFitter who created this workout which he originally called “Body Armor” because he would perform it with his body armor vest that would be worn during deployment. This workout was later renamed “Murph” in his honor and is performed all over the country and beyond on Memorial Day.

Murph is a free event and we request that members make a donation on behalf of team CFSBK to K9s for Warriors which trains service dogs for veterans suffering from PTSD.

Workout of the Day

STRENGTH

A1. Back Squat
3×8, Building

A2. Three Point DB Row
3 x 8-12 ea side, pause a beat at the top of each re

Notes:
Superset between the two movements with your bar partner, resting about 1 min.

BSQ: Suggest starting around 63-68% of recent heavy single and feel it out. You can build in weight across the three working sets. You should have 1-2 reps in the tank on every set today, and it should feel like no more than an RPE (rate of perceived effort) 8/10.

METCON

For Time:
100 Double Unders

-into-

5 Rounds of:
12 Abmat Sit Ups
12 Goblet Reverse Lunges (24/16/12kg)

-then-

100 Double Unders

Notes
Scale according to your skill and strength levels today!

Jump Rope Scaling:
A. 50-80 DU’s
B. 200 single unders

Beginner Scale Example:
200 singles unders
into
4 rounds:
12 sit ups
12 bodyweight lunges
into
200 single unders

CrossFit Group Class Programming Template (WK1/8)

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Workout of the Day

STRENGTH

Push Press
3 x 8-10, Building

Notes
We’ll be working variations of shoulder-to-overhead lifts out of the rack on Mondays this cycle. Use today to focus on timing. We want a smooth dip into strong drive and press, with no pause or delay in transition. “Rest” at the top to make sure you’re organized and ready to cycle the next rep.

METCON

EMOM x 20 min
A. 40 sec Bike
B. 8-16 Kipping Pull Ups
C. 40 sec Row
D. 12-20 Push Ups

Notes

Murph is coming! Use today to get some high quality gymnastics volume in under moderate fatigue. The bike and row should feel like an 80% “buzzy” effort, something you could sustain for several minutes straight.

For the pull/push, choose a number of reps you can do consistently in no more than 3 sets while focusing on good body position and full ranges of motion.

Pull:
A. 8-16 kip
B. 6-8 strict
C. 2-3 tempo negatives @ 30A1 (3 sec down, assist yourself to top, hold 1 sec chin over bar)
D. 6-8 foot assisted

Push:
A. 12-20 from feet
B. 2-4 from feet + 8-10 elevated (12 total)
C. 12 elevated

CrossFit Group Class Programming Template (WK1/8)

CrossFit Programming  5/13/24 – 7/7/24 

Key Events

Monday 5/27: Memorial Day Murph

Saturday 6/29: Stonewall

BIASES

 

In this cycle we’ll see three days of strength training with the barbell, two days of variance, a floater day, and Mythic strength. Thursday will be a dedicated Olympic lifting day, which will alternate between focusing on the Clean and the Snatch. This will also be a secondary squat day, with lighter loads being used on paused front and overhead squats.

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 Shoulder to Overhead
Tuesday Back Squat / UB Superset
Wednesday Varied
Thursday Olympic Lifts + Squats (see below)
Friday Floater Strength
Saturday Varied
Sunday Mythic Strength

PROGRESSIONS

Mondays / Shoulder to Overhead

WK 1: Push Press, 3 x 8-10

WK 2: Push Press, 3 x 8-10

WK 3: (Murph!)

WK 4: Push Press + Push Jerk, 3 x (4+4)

WK 5: Push Jerk + Split Jerk, 4 x (3+3)

WK 6: Push Jerk + Split Jerk, 4 x (2+2)

WK 7: Split Jerk, 5 x 2

WK 8: Split Jerk, 3-2-1-1-1

Tuesdays / Back Squat

*Note: We will superset squats with an upper body movement most weeks.

WK 1: 3×8

WK 2: 3×6

WK 3: 4×4

WK 4: Build to a heavy double, then 2×2 @ 90%

WK 5-8: Repeat, aiming to make quantitative or qualitative improvements from the first 4 weeks of the cycle.

Thursdays / Olympic Lifting

WK 1, 3, 5, 7: Clean Variations and Front Squat

WK 2, 4, 6, 8: Snatch Variations and Overhead Squat

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.