Workout of the Day

STRENGTH

Pause Bench Press
4×8 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 rep. Next week we’ll do 4×6 where you can bump the weight up a bit.

Pause for at least 1 count at the chest. The pause will increase your time under tension and eliminate the stretch reflex which makes pressing out of the bottom of the rep more difficult. Expect that you may need to decrease your weights with the pause and use a spotter for your sets.

METCON

AMRAP 12:00 of 2-4-8-10-12….
Strict Toes to Bar
Push Ups
Alternating DB Goblet Hold Reverse Lunges 

Notes
Every round add 2 reps in this ascending ladder. Dumbbell weights: 50/35/20#.

This will be pretty taxing on your grip and core. Try to eliminate as much back swing when performing your strict toes to bar.

TTB Scaling:
A. Strict Knees to Elbows
B. Strict Hanging Knee Raise
C. Supine Strict Toes to Bar
D. Supine Leg Lowering

CrossFit Group Class Programming Template (WK2/3)

Welcome Foundations grads Paul, Annie and Seth!

Don’t forget to submit your 24.1 Scores!!

Your 24.1 scores need to be submitted BY YOU to games.crossfit.com by 8pm tonight. If you forgot your judges name, you can put David Osorio, Brett Ferguson or Whitney Hubbard as your judge.

Workout of the Day

METCON

5 rounds for time:
20/16 Calorie Row or 20/16 Calorie Bike
30/20 Tuck Ups
10 Bent Over Dual DB Rows or Body Rows

Notes
If you did the Open workout yesterday and feeling sore, you can dial down the intensity and reps and just focus on moving.

ASSISTANCE

3-4 sets for quality and load:
12-20 Low Switch Cossack Squats
10-12 DB Skullcrushers
10-12 DB Hammer Curls

Notes
For the low switch cossack squats, if needed use a rig for support to get into a lower position. Perform 6-10 reps per leg, alternating back and forth.

Need to do 24.1????

Today Coach Cody Mooney will be doing 24.1 at 9am and asked if anyone wanted to join him to throw down! We also have extended Open Gym hours today from 1-4pm incase you need to get in. If you can coordinate with someone to help judge you that would be ideal but if folks are around don’t be shy and ask or pair up!

CrossFit Group Class Programming Template (WK1/3)

(Text and interview by Julie Barnard)

Let’s give a big round of applause for our March Member of the Month, Omar Francis! For the past seven years, Omar has brought nothing but dedication, passion, and positivity to CFSBK. His love for CrossFit, Cleans, and love/hate relationship with Double Unders, inspire us all to push harder and aim higher in every workout.
Beyond his performance, Omar’s warmth, optimistic outlook, and love for his swolemates, make him a cherished member of our community. Not to mention, his affection for those weekend baked goods always brings a smile to our faces. (*Shoutout to the Fit Baker – Cidney Falk!)

Congratulations, Omar, on being our March Member of the Month. Your hard work and spirit truly embody the essence of our CFSBK fam!
Name (and any nicknames):
Omar Francis

Where were you born, and where did you grow up?
I was born and raised in Bronx, NY

How long have you been CrossFitting, and how did you arrive at CFSBK?
Me and Inna (my wife) started working out in our friend Pearl’s garage. During that time we were subjected to various CrossFit movements like squats, deadlifts, bench press etc. We even went Keto for a while (about 9 or so months) which had results, but ultimately wasn’t sustainable. Pearl then recommended CSFBK, and we took the foundations class. I initially started with just class cards while deciding to make the commitment, until I was in a group class workout and I was the last one to come back in after running, and all of the equipment was put away since they thought that everyone was done with the workout. Someone then asked if I wanted to finish, and I said “Sure”. About 3 or 4 people took the time to get my equipment back out for me to finish the workout and cheer me on. I made my decision then, and haven’t looked back! I’ve been more of the regular coming to class. Took a slight hiatus during the heights of the pandemic, but I’m more consistent these days.

What are your current fitness goals?
Getting better at gymnastic movements, shedding some extra pounds. Understanding these things takes time, so just focusing consistently on the small things. I remember when Double Unders used to be one of my goals, and over some years I’ve gotten much better with them.

What keeps you coming back to CFSBK?
It’s a good reason for me to get out the house, see all my swolemates at the gym. Basically its my main social outlet outside of work, so definitely good for my mental state. Also the baked goods on Saturdays.

Program your nightmare workout

1 mile run then:
For time, Ascending ladder (1, 2, 3, 4, 5…. 10)
Barbell Thrusters 95#
Burpee over Bar
Then, another 1 mile run

Program your dream workout

10 min AMRAP
10 alternating dumbbell snatches
5 box jumps

Into

3:00 (max Clean and Jerk)

Favorite and least favorite lift
Favorite is the Clean
Least Favorite: Snatch possibly? Only because of recent events, but I don’t really have a least favorite lift. If thrusters count, then that.

Ask me about that time I…. Worked on my double unders! (This is for you Megan)

What are you recommending right now?
Not your typical recommendation, but sometimes its best to work on the small daily improvements (in life and CrossFit) as that is what will add up to changes in the long run.

What are you up to when you’re not at 597 (or 608) Degraw Street, and do you have any hobbies?
Dad to a newly 5yr old, most of my free time is taken by her. Outside of that and work, still attempting to learn Russian, and playing video games.

Any advice for new CFSBKers?
Just coming in the door consistently is a reason to celebrate!

And last but not least, what should we look for in a future member of the month?
Not sure. I feel like everyone is a member of the month in some way 🙂

Workout of the Day

CrossFit Open Workout 24.1

For time:

21 dumbbell snatches, arm 1
21 lateral burpees over dumbbell
21 dumbbell snatches, arm 2
21 lateral burpees over dumbbell
15 dumbbell snatches, arm 1
15 lateral burpees over dumbbell
15 dumbbell snatches, arm 2
15 lateral burpees over dumbbell
9 dumbbell snatches, arm 1
9 lateral burpees over dumbbell
9 dumbbell snatches, arm 2
9 lateral burpees over dumbbell

*Time cap: 15 minutes

Notes
See below!

CrossFit Group Class Programming Template (WK1/3)

Absolutely insane turnout and energy for Friday Night Lights last night!! We will have SO MUCH content from this event coming out this week so stay tuned! Huge thanks to RAD, Talking Elite Fitness and Noah Ohlsen for coming out to party with us!

24.1

The 2024 CrossFit Open has begun!!! Watch the video below and check out the movement standards for this workout on the Games site. Remember that you need to submit your score before Monday at 8pm in order for it to count. If you forgot your judges name you can put David Osorio or Brett Ferguson. We have 145 (!!!!) people registered for the Open this year, and we want to see 145 scores submitted all three weeks!!!!

Workout of the Day

FLOATER STRENGTH

A. Pause Bench Press 4×10, Across

B. Front Squat 3×5, Building

C. Sumo Deadlift 4×6-8, Across

D. Hang Power Clean or Hang Power Snatch 5×3, Building

Notes
Feel free to superset any of these with some DB Bent Over Rows or Chin-ups.

Choose one lift that best rounds out your training week thus far. Tomorrow will be a blitz of Burpees and DB Snatches! So, if you are planning to workout on Saturday, consider going lighter on your lifts and focusing on technique over intensity/load.

ASSISTANCE

3-4 Sets of:
10-16 DB Pull Overs @ 3011 Tempo
14-20 Alternating Hand to Hand KB Swings
15-25 Tuck Ups or V Ups
1:00 Sled Push

Notes
Perform the following assistance work as movement prep for tomorrow. Keep things conversational and just move with moderate loading. If you are not planning to workout tomorrow then push the pace and weight a little harder.

CrossFit Group Class Programming Template (WK1/3)

 

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MORE SPOTS FOR 24.1 FRIDAY NIGHT LIGHTS HAVE OPENED UP

We originally were going to run 1/2 hour heats with a cap of 10 athletes but because of the workout length and logistics we’ve increased the cap to 12 and will be running heats every 20 minutes instead. If you signed up previously make sure you check when your heat was adjusted to!!

Also don’t forget to wear your RAD GEARRRRR

Workout of the Day

SKILL

Handstand Push-Ups

METCON

20:00 Alternating EMOM:
1 – 3-5 Strict Handstand Push Ups
2 – 8-10 ea Alternating Tall Plank KB Pass Throughs
3 – 3-5 Strict Chin Ups
4 – Floater Cardio (Bike, Jump Rope, or Row)

Notes
Today’s workout is an opportunity to focus on your gymnastics skills while doing some aerobic work – your choice! Maintain a sustainable pace throughout the entire workout. The rep count is low for the gymnastics today, so it’s an opportunity to focus on strength and improving range of motion on these skills.

HSPU Scaling:
3-5 Deficit HSPU
3-5 Strict reps performed as singles
3-5 Strict reps with 1-2 ab mats
6 Piked Box HSPU
6 DB Seated Strict Presses

Chin Up Scaling:
1-3 Strict Ring Muscle Ups or Weighted Chin Ups
3-5 Strict reps performed as singles
3-5 Banded Reps (make these tougher than usual)
3 Negatives (jump to top of each rep and slowly lower)

CrossFit Group Class Programming Template (WK1/3)

From the Vault, Jenna and Margie help Allison with a Parallette Handstand during a 2009 CrossFit Gymnastics certification

Handstand Push-Ups

Check out these short videos with some tips for today’s HSPUs

Workout of the Day

METCON

Every 5:00 for 5 rounds:
Run 270 m (or Bike substitute if rain)
8 Sumo Deadlifts

Notes
Keep a moderate pace on each interval and try to stay consistent with your running splits. This is not intended to be a sprint. The sumo deadlifts can be a moderate to heavy load (stay unbroken each set). Rest the remainder of each interval.

If you are planning to do the Open, choose a load that leaves some in the tank for this weekend (155/135/105/85/65..).

ASSISTANCE

3-4 Rounds For Quality:
:30-:45 ea Side Star Plank
10-12 Incline Bench Supported Rows with Supinated Grip
10 ea Single Leg Cross Body DB Touch

Notes
It’s easy to go through the motions on the cone touches – so don’t! Use this as an opportunity to work on your balance and single leg stability. Having good control of the foot, ankle, knee and hip has lots of carryover to all the other cool stuff you want to do – pistols, kick up to handstand, heavy steps ups, etc.

CrossFit Group Class Programming Template (WK1/3)

Matt crushing last week’s Double Under, Handstand Push-Up and DB Snatch workout

Extended Sunday Open Gym Hours through the Open

The following three weekends we’ll be extending Sunday Open gym until 4pm to help folks get their open workout in. Come through and pair up with someone else to judge your performance!!

Workout of the Day

STRENGTH

Front Squat
3×5, Building

Notes
Perform three work sets of 5 reps building across yours sets after 2-3 warm up sets. If you’re doing the Open, go a little lighter today to prevent too much soreness coming into the weekend.

METCON

3 Intervals of 2:00:
30 Wall Ball Shots
Max Jump Rope Cross Overs in Remaining time

Rest 2:00

Notes
Choose a med ball weight that you can complete each set of reps unbroken. This may mean going lighter! The goal is to work on performing BIG sets and not setting the ball down. If 30 reps is too much, then scale to 25 or 20 – something you can complete each interval.

Will we see the crossover jump rope skill show up in this year’s CrossFit Open?!?! Only time will tell. Either way, practicing this skill hones our coordination, accuracy, agility, and balance — 4 of the 10 general physical skills we’re seeking to train inside the gym!

CrossFit Group Class Programming Template (WK1/3)

Jaime and Vanessa walking those walls

118 CFSBKers Registered

With this many people registered for the Open its important to secure your spot. All three weeks of Friday and Saturday classes are available for registration. Workouts need to be completed and submitted by YOU to the Games site every Monday by 8pm. Below are three options you have to complete the workouts. If you’re in a pinch, let us know!

FRIDAY NIGHT LIGHTS

Every Friday we’ll run several heats of the Open workout in 597. This is a more festive approach to the Open where we light up the space, break out the discoball and encourage folks to come watch. It’s a lot of fun! If you want to participate just RSVP for a heat time on Zen Planner (AVAILABLE NOW ON ZP) FNL is free to CFSBK members and ONLY for people who have officially registered for the CrossFit Open.

Note that your heat start time means that’s when we’ll review the standards and start your workout. All warm-ups will be DIY beforehand. We also ask that after or before you perform your workout you help judge someone from another heat. Volunteer judges from folks watching are also extremely appreciated!! Week 1 is going to have some very special surprises!!!

Spectators are encouraged! Week 1’s FNL will be a kick off party with our friends at RAD, there will be a DJ, Free food and a special guest appearance by a very well known CrossFit Games athlete. DO NOT MISS IT.

SATURDAY CLASSES

We will run the Open workouts Saturdays in group classes through the Open. Sign-up for these classes will work as normal and be available to all CFSBK members. Note that individuals not registered for the Open through CrossFit will do a modified version of the Open workout instead of the official version. Each class will include a warm-up, standards review and then run two heats of the workout so that one person can perform the workout while another judges before switching roles.

OPEN GYM

Members who would like to perform the workout in Open Gym between Thursday and Monday are allowed to but need to manage getting their own judge. Their judge needs to be someone else registered for the Open or well versed in CrossFit. If your judge is not working out this will not count as a drop in for them.

Workout of the Day

STRENGTH

Pause Bench Press
4×10 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 rep. Next week we’ll do 4×8 where you can bump the weight up a bit.

Pause for at least 1 count at the chest. The pause will increase your time under tension and eliminate the stretch reflex which makes pressing out of the bottom of the rep more difficult. Expect that you may need to decrease your weights with the pause and use a spotter for your sets.

PARTNER METCON

12 Rounds for time:
10 (total) Alternating Dumbbell Box Step-Ups
8 Russian Kettlebell Swings
6 Kipping Toes to Bars

Notes
Alternate full rounds with your partner until you have both completed 6 rounds. Use a single 50/35/20/10 lb dumbbell for the step-ups that allows you to get through each set without stopping. Hold the dumbbell however you would like, but the steps ups should be performed with always keeping one foot on top of the box.

This has the potential to get grippy, so choose a volume of toes to bar that makes sense. If you are doing the Open this week, you may want to consider a strict variation to make sure you don’t rip your hands open.

Toes to Bar Substitutions:
1. Kipping Knees to Elbows
2. Kipping Partial Range of Motion
3. Strict Hanging Knee Raise

CrossFit Group Class Programming Template (WK1/3)

Grace finishing Saturday’s workout with encouragement from Daisy, Ashima and Mel!

Training Cycle Through the CrossFit Open

Monday Feb 26- Sunday March 17

This 3 week training cycle written by Coach Avery will take us through the 2024 CrossFit Open! With that in mind, here’s an overview of some of our biases and progressions for the next few weeks.

BIASES

Pause Bench Pause Progression
We will emphasize cleaning up our bench press form with the use of a pause, as follows:

WK 1: 4×10 across
WK 2: 4×8 across
WK 3: 4×6 across

Squat Progression
Each week there will be an opportunity to squat, building up to a tough set of 5 reps (3×5). We’ll review each variation of squatting (overhead, back, front). Subject to change order depending on the Open workouts. For those not doing the Open this can be a “heavy” strength day.

Floater Day Friday
This cycle will have only one “Floater” strength day, where members will have 3-4 options to incorporate strength work they might otherwise miss on other days of the week or simply adjust as needed if planning to workout the day before doing their Open workout.

Open Workout Saturday
There is still time to sign up for the CFSBK Team! 

We will run the Open workouts Saturdays in group classes through the Open. Sign-up for these classes will work as normal and be available to all CFSBK members. Note that individuals not registered for the Open through CrossFit will do a modified version of the Open workout instead of the official version. Each class will include a warm-up, standards review and then run two heats of the workout so that one person can perform the workout while another judges before switching roles.

SCHEDULE

Monday Pause Bench Press
Tuesday 3×5 Squat
Wednesday Varied, with an emphasis on hinging
Thursday Varied, with an emphasis on vertical pressing
Friday Floater Strength
Saturday Open Workout
Sunday Varied 

Workout of the Day

FLOATER STRENGTH

A. Back Squat
5-4-3-5

Notes:
Refer back to your notes to guide loading today. If you hit this exposure the first time around, aim for all or most of the sets to be heavier.

B. Romanian Deadlift
4 x 6-8 @ 3011 Tempo

Notes:
Work at an RPE of about 8/10. We did 4 x 8-10 in Week 4 of this cycle, so you can use your notes as guidance today. Focus on keeping the movement as a pure hip hinge, working through the range of motion you currently have access to.

C. Strength Superset
C1. DB Suitcase Reverse Lunge, 4 x 20 alternating (10 ea)
C2. Single Arm High Pull, 4 x 8-12 ea (not alternating)

Notes:
Take 4 progressive work sets, working up to something very challenging by the third and fourth set. Rest as needed between movements.

D. Pause Bench Press
4 x 10

Notes:
This is the strength programming for tomorrow! Pause for at least 1 count at the chest. The pause will increase your time under tension and eliminate the stretch reflex which makes pressing out of the bottom of the rep more difficult. Expect that you may need to decrease your weights relative to un-paused reps and use a spotter.

PARTNER METCON

20-16-12-8 Reps Each For Time:
Push Ups
Ring Rows
DB Front Squats

Notes:
In this workout, partners will trade movements, working through each round together…
Partner A 20 push ups, Partner B 20 push ups
Partner A 20 ring rows, Partner B 20 ring rows
etc.

Focus on the quality of your movement throughout, establishing clear start and finish positions. #NoBroReps

The first two sets of push ups and ring rows should be achievable in 2-4 quick sets. Scale to an elevated push up as needed to maintain form and range of motion.

Recommended DB Weights: 40/25/17.5# in each hand. It should be on the light side of medium. Scale up or down as needed such that the round of 20 will be done in 1-2 sets.

CrossFit Group Class Programming Template (WK8/8)

You KNOW Adam and Terry are hoping for lots of rowing in one of the open workouts 🙂

The Dumbbell Front Squat

Workout of the Day

Part A

3 Rounds for Time:
30/24/20 Calorie Row
6 Wall Walks

Part B

1 Rep Max Power Clean

*Time Cap: 14 Minutes to complete Part A and Part B.

Notes:
In this workout, athletes will have 14 total minutes on a running clock to work. Athletes first complete 3 rounds of rowing and wall walks. After completion of the third round, athletes may use their remaining time (up to 14 minutes) as desired to establish a 1 rep max power clean. You will have two scores for this workout: Your time to complete Part A and your heaviest weight lifted in Part B.

This is an Open-style workout where we get to play with lifting under fatigue. The question is… what’s the appropriate pace for you to go on Part A, and how well can you lift under fatigue in Part B?

Athletes should scale Part A such that they can finish in 10 minutes or less. Scale the volume of work on either movement and/or range of motion on the wall walk.

Wall Walk Scaling:
A. 3-6 Full ROM Wall Walks
B. 3-6 Partial ROM Wall Walks (example: 1 step back with each hand, then 1 step forward)
C. 40 sec Hollow Body Angled Wall Hold (accumulate time as needed)

CrossFit Group Class Programming Template (WK8/8)

The ladies of Fit55 with their fearless leader Coach Avery!

110 CFSBKers Registered for the Open!!!!

ROLL CALLLLLLLLL

COLE FRANCUM
STEPHANIE ARABAGIAN
GARRICK MEYERS
OMAR FRANCIS
ASHIMA CHITRE
DAVID OSORIO
YANA KUZMINA
KELLAM TOUGIAS
JACINTO BONILLA
CIDNEY FALK
JON SCHWARTZ
SHAWN CAMPBELL
GERRY MULLANY
CHIMENE OKERE
SHERYL COHEN
JEFF HOROWITZ
CAROLANNE FRIED
BRETT FERGUSON
RAYON FORDE
HUNG QUACH
MELODIE MAIR
JOSEPH SINCHAK
MARIA HEINEGG
CARLOS GOMEZ
JENNIFER WUOTINEN
LEE PEDINOFF
ASHLEY MONAGHAN
KEITH WALTER
JACKIE WONG
WENDY FENG
CATHY KOLCUN
OLENA KNYZHNYK
DAN CONROY
LEE SAVAGE
DANNY NIEVES-KIM
RACHEL HSIUNG
DAVE WEBER
JOSHUA GALLAGHER
CHARLES SMITH
JOHN-LUKE VENABLES
MICHAEL LIBEN
LAURA BERK
TANNER BEAL
JILL CYSNER
LISA WARNER
MEGHAN CAHILL
CHRISTINA LABRIE
ANNA TURNER
SARAH EVANS
CALEB CLARDY
TRISTAN BEL
ASHLEY MACHA
REBECCA STRONGER
JENNIE KIXMILLER
NORA RITCHIE
AZAM POULATOV
CALEB CRAIN
TESS WILLIAMS
PAUL BENNETT
PIERRE DAVIDOFF
SEAN SULLIVAN
ROBERT LARSON
DAISY TITUS
GRACE MURPHY
JUSTIN BROOMFIELD
LISA DOWDA
NICOLE PUTNAM
ELIZABETH FINE
BOB BARNSHAW
TIM STECKLER
ELAD SHAPIRA
ERIN FRIESEN
DUNCAN PICKARD
SARAH TANNER
SOPHIA VAN DOREN
PAUL GLENN
TRISHA BUCKLEY
LAURA CEPHUS
BO BISHOP
YU TIAN
SAMMUEL AULD
MATTHEW CLARKSON
STEPH GALO
SUNNY PARK
MIKEY BOGESE
NATHAN YOUNGBLOOD
CHARLES GARRETT
WHITNEY HUBBARD
GEORGIA D
RACHEL DIPERNA
AHMAED CEPHUS
ALEXANDER RADO
BAR PEREG
ANDREW SPARKLER
ALBREY BROWN
MIRIAM LEVIN
KELLY LOVELETT
BENJAMIN LORR
ZEL CRAMPTON
SETH COUSINS
NATHAN RATNER
STEPHANY JARAMILLO
TONG GALAXY (XIANG)
DIMA BAZAK
STEPHANY FONG
DERRICK DILLON
FRED FELDMAN
STEPHEN FAY
FREDDIE YU