Workout of the Day

Mythic Strength

Sandbag Medley/To Shoulder:

Shoulder sandbag 4 alternating shoulder reps. Carry 40 ft. Shoulder bag again, 4 total reps, alternating shoulders. Carry back 40 ft.

4 rounds

Rest 2 min b/t rounds

Partner Work – 16 Min EMOM, alternating working every 2 minutes

A1: Horse stance squats w pause x 8 reps
A2: Reverse flyes x 20 reps
A3: Side plank 20 sec/20 sec

B1: Crucifix Iso Hold 20 sec B2: Overhead claps 20 reps

While Partner A works first two movements, Partner B holds crucifix pose for 20 seconds, then immediately moves into their overhead claps.
When A finishes their flyes, B will help them watch the clock for their plank. Both rest for however much time is left, then switch.

4 rounds each

Notes:
Sandbag – keep weight moderate and make sure you have the bag firmly secure at the shoulder before dropping.

Build Circuit – If you’re doing Murph tomorrow, keep the Horse Squats light – moderate in weight.

CrossFit Group Class Programming Template (WK2/8)

 

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Murph Tomorrow!

Check out yesterday’s post for all the information about Murph tomorrow!!!

Workout of the Day

PARTNER METCON

AMRAP 9 MIN
6 Handstand Push Ups
3 Power Cleans @ 185/135#

rest 5 min

AMRAP 9 MIN
12 Alternating Pistols
6 Power Cleans @ 155/105#

Notes
Alternate full rounds of work.

Scaling:

Power Clean
First weight ~70-80% of 1RM, moderately heavy.
Second weight ~60-70% of 1RM, moderate.

HSPU (use a mat, dot, or up to 1 abmat)
A. 3-6 Strict
B. 3-6 Kipping
C. 6 Box Piked
D. 6 Strict DB Press, heavy

Pistol
A. 8-12 alt With hand assist: grabbing the toes
B. 4-6 ea Box Pistol (not alternating)
C. 8-12 alt Pistol with toes on calf/ankle
D. 4-6 ea Single Leg squat to bench/box, with optional plate counterbalance

CrossFit Group Class Programming Template (WK2/8)

This year will be our 17th annual Memorial Day “Murph” benefitting K9s for Warriors. Come for the workout, hang with the community and help raise some money for a great cause.

Schedule

• The gym will be open from 7:30am until about 1pm.
• We’ll start a heat of Murph every half hour from 8am to 11:30am. You can sign up for a heat time here. Warm-ups are DIY so get to the gym early enough to start the workout at your heat time. We’ll do a whiteboard brief, answer any questions then start the workout.
• We’ll also be grilling and hosting a potluck with food being served by 10am. 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. (fruit, chips, desserts etc) If you’re interested in helping on the grill or with set up and break down please contact JB: cfsbkcommunity@gmail.com
• This is a family and dog friendly event however we ask that everyone be mindful of their human and fur offspring to not interfere with the workout and be respectful with their footprint.

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. Gym vests are limited and first come first serve. 

Scaling Options

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 as well as the video below.

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

ASSISTANCE

EMOM x 15 MIN
A. 2-6 Strict Chest to Bar Pull Ups
B. 1 min Double Under practice
C. Rest

Notes

Advanced athletes should work towards 1 min of unbroken DU’s today. Intermediate and beginner athletes should use drills and ideas provided by the coach to practice productively.

The intent for today is to specifically work on the chest to bar range of motion for strict pull ups. If you cannot get your chest to touch the bar yet, scaling options are:

A. 10 sec Chest to Bar “lock-off” (with or without band) + 2-6 banded CTB
B. 2-3 CTB Pull Up Negatives @ 31A3 tempo
C. 4-6 Foot Assisted Strict CTB with barbell in rack

FLOATER STRENGTH

A. Push Press, 3×8-10

B. Back Squat, 3×6 / DB Bench Press 3 x 6-8 @ 3111 Tempo

C. Deadlift, 15-12-9-6

D. Dip Snatch + Hang Snatch + Snatch, 6x(1+1+1)

Notes
Choose one main lift to work on that rounds out your week. You may superset with a bodyweight or DB/KB exercise if desired.

Push press: Aim to either do more reps or more load than last week.
BSQ: Heavier than last week’s 8’s.
Deadlift: Use the four sets listed to build in weight to something that feels like an 8/10 RPE for the set of 6.
Snatch Complex: Work on creating vertical drive through the legs and hips as well as a vertical punch up at the top of each rep. Newer athletes should focus on light loads and improving understanding and coordination with the lift. Int and Adv athletes can build in weight across the sets as technique allows.

CrossFit Group Class Programming Template (WK2/8)

Welcome to CrossFit South Brooklyn

Here is an abbreviated version of an exit lecture we give at the end of our Foundations program to help orient new members with some gym basics. Here we cover helpful notes about where to find workout and community information, how to track your workouts, what floater days are and how to stay tuned tuned into what’s happening at CFSBK.

Workout of the Day

STRENGTH

A. Pause Overhead Squat
3×3 @ 2211

B. 1 Dip Snatch+ 1 Hang (Knee) Snatch + 1 Snatch
6x(1+1+1)

Notes
Take about 10 minutes to work on the paused overhead squat. Newer athletes should keep the load light enough to maintain their best possible positions and build confidence. Intermediate and advanced athletes can build in weight across the sets as technique allows.

After the OHS, we’ll come out to the floor to do barbell drills and hit the snatch complex. Newer athletes may choose to stay with very light load for all 6 sets today. Int and Adv athletes can build in weight as technique allows.

METCON

Tabata Mash Up
A. KB Swing
B. Burpees

Notes
This workout is 8 rounds total, alternating movements each round for 4 each. Go hard and hold on!

If you have the mobility and stability for it, go overhead on your swings today. Note that the bottom of the bell should face the ceiling with the wrist, elbow, shoulder, and remainder of the body in one vertical line.

If you typically scale to no-push up burpees, today try doing some or all of your reps with the push up, even if that means you move a bit slower.

CrossFit Group Class Programming Template (WK2/8)

Couple of hall of famers, Rickke walked through CFSBK’s doors first in 2009 and James in 2013. Love to see it!

CrossFit legend Nicole Carroll goes for a BW OHS x15

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)