Workout of the Day

METCON

Every 4:00 for 5 Rounds:
5 Touch and Go Deadlifts
75 Double Unders (Time Cap 1:30)

Notes
In this workout, the deadlift weight can stay static or move up if you’re able. Have fun! The time cap for the double unders is 1:30, so you rest for 2:30 every round.

If you cannot perform double unders you have two options: 1. Chooose to work on the skill in the workout by performing attempts. 2. Substitute the air bike which will allow you to push intensity which will be a more similar stimulus for double unders than simply performing single unders in this workout.

ASSISTANCE

3 Rounds for Quality of:
:30 – :60 ea Forearm Side Plank Hold
6-8 ea Shinbox Switch to Bridge (SLOW)
:20 – :30 Tuck Hold on Parallettes

Note
The shin box bridge with switch is a great way to work on active hip rotation and extension. Move slowly and with control throughout the movement. If you need to use the assistance of your hands or simply start with the transitions that is an option.

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CrossFit Group Class Programming Template (WK4/8)

Scenes from The Upside Down Class. Every Wednesday at 10 and 11am!

New Equipment Ordered!

 Check out the new equipment we ordered this week! 20 new barbells and then some. We’ll divide the new equipment between both gyms and plan to totally redo how the ropes are in 597. Enjoy!!!

			10
	The Bella – Rogue Women’s Bar – Cerakote – Gold Shaft / Black Sleeve Color: Cerakote Gold / Proprietary Matte Black		10
			4
	Rogue HG 2.0 Collars – 20 Pairs		1
			1

Workout of the Day

FLOATER STRENGTH

Choose ONE of the following lifts below:

A: Bench Press
3×5 reps, across

B: Front Squat
4×4, across

C: 1 Power Clean or Clean + 2 Split Jerks x 5-7 sets, building

Notes
Feel free to superset any of these with some Chin-ups, DB Rows or another low skill movement or anything that would round out your week.

METCON

3 rounds for time:
400 m Row (or Bike)
16 (total) Weighted Box Step-Ups
12 Burpees

Notes
Use a 16-20″ box (set at knee height) and two heavy Dumbbells for the step-ups. If you choose the bike today, ride for a tough 90 second interval and hit that same number of calories for the 2 remaining rounds.

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CrossFit Group Class Programming Template (WK4/8)

Starting them REAL young at CFSBK

The 2023 CrossFit Games are next week!

From August 1-6th the fittest in the world will compete at the CrossFit Games. Check out this highlight video from last year to see what its all about. The Games have been put on every year since 2007 and are between 3-4 days of competition with most of the events being a secret until the weekend of. We’ve seen everything from Marathon rows, a triathlon on microwave mountain, obstacle courses, sandbag lifting events and everything in between. Part of the excitement is seeing what each year’s buffet of tests will be to crown the fittest. You can learn more about the games and how to watch next week at games.crossfit.com

Workout of the Day

STRENGTH

Every 1:30 x 10 rounds (15 minutes):
1 Power Clean or Clean + 2 Split Jerks, building

Notes
Your choice today on power or full cleans. Continue to add load to your split jerks if your footwork is correct. You should feel balanced and stable overhead. The goal today is to work to a moderately tough complex – not a true max.

ASSISTANCE

20-15-10-5 reps each:
Supine Leg Raises with Hip Lift
Bent Over Rear Delt Flyes
Single Leg Hip Thrust

Notes
Focus on a solid mind-muscle connection with these three exercises. You should feel the hip lifts in your abs and hip flexors, the flyes in your upper back and the thrusts in your hamstrings/glutes.

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CrossFit Group Class Programming Template (WK4/8)

Charlie and Toni are both taking part in the TCS NYC Marathon on November 5th.

If you’d like to support them in their fundraising efforts, please click either (or both!)  of the links below.

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Workout of the Day

STRENGTH

Bench Press

3×5 reps, across
1 Drop Set x 10-15+ reps to failure

Notes
After a progressive warm up on your bench press, aim for three sets across at weight with ~1 reps in reserve. Compare loading to Week 3.

After your final work set, complete a drop set with 10-20% less weight on the bar. The goal is to lift in the 10-15 rep range, but continue until you hit failure. If you hit more than 15 reps, then your drop set was probably too light, which may mean you also have more in the tank for your work sets. Make a note and adjust accordingly for next week.

METCON

In 1:30, for 6 rounds at a very high effort, complete:
12/10 Calorie Air Bike (Sprint!)
KB Filly Carry in the remaining time (Switch arms every round, 3 ea)

Rest 1:30

Notes
Your first sprint should take 30 seconds or less, so adjust calories accordingly then match that number for the remaining rounds. Choose kb weights for the filly carry that are challenging but allows you to perform the time. The front rack carry can be a lighter weight then the farmer’s carry. Try to focus on minimizing rest in your transitions and controlling your breathing under load. Expect an uncomfortable recovery as you walk with the bells.

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CrossFit Group Class Programming Template (WK4/8)

Our Fit55 crew goes hard!!!! Post workout shot with their fearless leader, Coach Avery!

Workout of the Day

Every 3:00 for 10 rounds total:

Part A – in 3:00
Run 400 m

Part B – 2:30 AMRAP:
9 Hang Power Snatches (95/75/55…)
7 Push Ups
5 Kipping Chest to Bar Pull ups

:30 rest before returning to the run.

Notes
In this 30:00 workout you’ll alternate between part A and B until you’ve completed 5 rounds of each/10 rounds total. The goal is to complete ~2-3 rounds for the AMRAP each round, so adjust scaling and/or reps to achieve this goal.

Use round one as a warm up. If you are unsure of what weight to use or new to hang power snatches starting with the empty bar is fine. Progressively add load to your hang power snatches every round, until you find something that is moderately challenging by round 3, then hang on for the last 2 rounds. This will get grippy! Scale the distance on the run down to 270 if you can’t complete the 400m in around 2-2:30.

Pull Up Options
5 Kipping Pull Ups
5 Strict or Banded Pull Ups
7-9 Ring Rows

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CrossFit Group Class Programming Template (WK4/8)

Laura Loves Barbells

CONSCIOUS SANGHA HALF DAY RETREAT AND WORKSHOP WITH CHRISTIAN FOX

Saturday August 12th 1:30pm- 4:00pm

In an effort to make the day accessible to all who wish to attend, we’re offering three pricing options:
$50 – Scholarship (I need support)
$100 – Base (I am supported)
$150 – Benefactor (I support others)
*Anyone needing further financial assistance, please email chrisfoxnyc@gmail.com

REGISTER HERE!

Workout of the Day

STRENGTH

A1) Front Squat 4×4 @ 20X1

A2) Supinated Bent Over Barbell Rows 3×10-12 reps with 1 count pause at the top of each rep, building

Notes
After progressive warm up sets for the front squats, perform four sets of front squats at the same weight. Ideally this is heavier than last week’s 3×6. Aim for an RPE of 8-9/10. This is a harder effort than last week and by the last set 0-1 reps in reserve. Next week we will back off, so today is an opportunity to load heavier if you’re feeling good.

The supinated bent over barbell row will change the rowing pattern slightly. It isolates the biceps and mid back muscles. The bent over position demands a lot of core strength and the ability to sustain a hinged position, so try not to use your hips and back to help you row.

METCON

12 minute AMRAP:
Buy In: 1000/800 m Row
+
2, 4, 6, 8…etc. reps (Add 2 reps every round):
DB Front Squats
DB Alternating Push Press
DB Alternating No Push Up Renegade Rows

Notes
Use the same pair of dumbbells for all 3 movements. 2 reps for the rows and push press equals one rep per arm. This AMRAP is meant to be more of a grind so don’t go too light on the dumbbells. Focus on moving well and executing your renegade rows in a tight plank position – the hips should not pike up or rotate.

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CrossFit Group Class Programming Template (WK4/8)

Fred in training for being the best hugger he can be.

Alan Thrall on Front Squats

Alan Thrall is a gym owner, strength coach and online educator. We met Alan in 2019 when he came as part of the Barbell Medicine seminar staff. His videos are often entertaining as they are informative and pragmatic. Check out Alan’s thoughts on Front Squats for strength training prior to today’s training to get you fired up!

Workout of the Day

SKILL: Kipping Toes to Bar

METCON

For time:
400 m Run
21 Toes to Bar
21 Burpees
400 m Run
15 Toes to Bar
15 Burpees
400 m Run
9 Toes to Bar
9 Burpees

Notes
If you struggle with stringing together reps on toes to bar, today is a good opportunity to focus on the rhythm of the kipping toes to bar. Partition reps or reduce range of motion so you can maintain your rhythm instead of defaulting to singles and/or a double swing at the start of each rep.

Options for Toes to Bar
Partial Range of Motion Toes to Bar
Reduced Volume of Kipping Toes to Bar
Hanging Knee Raises
Supine Toes to Bar

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CrossFit Group Class Programming Template (WK3/8)

Most of yesterday’s Wet Hot American Throwdown Participants. (we realized some were still playing cornhole when we took this!)

Thanks to everyone who came to participate, cheer and lend a hand in making yesterday’s third annual WHATD a success!! See the full event results here!

 

Workout of the Day

ASSISTANCE

3-5 sets for quality:
8-12 DB or KB Sumo Stance RDLS @ 3111
:30-:45 ea Side Plank Hold
10-12 Seated DB Rear Delt Flyes

PARTNER METCON

10 rounds for time:
12 Weighted Box Step Overs
5-10 Strict Chin Ups

Notes
Each person completes 5 rounds, alternating complete rounds. While Partner A is working on step overs and chin ups, Partner B is air biking at a recovery pace.

Options for Strict Chin Ups
5-10 Strict Weighted, Bodyweight, or Banded
10 Supinated Ring Rows

CA$H OUT

Come back to the gym from 2-5pm and watch the Wet Hot American Throwdown!!!!

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CrossFit Group Class Programming Template (WK3/8)

Come cheer on 21 brave CFSBKers who will be taking on the our third annual Wet Hot American Throwdown! This is a 4 event comptition taking place in 597 between 2 and 5pm!! 

Workout of the Day

FLOATER STRENGTH

Choose ONE of the following lifts below:

A: Bench Press
3×5-7 reps, across

B: Front Squat
3×6, across

C: Split or Push Jerk
5×3 reps, building

PARTNER METCON

“Sandbag Tailpipe”

10 rounds for time:
250 m Row

Partner holds a heavy sandbag while their partner rows.

Notes
Each person completes 5 rounds on the erg. The person rowing cannot start until their partner is holding the sandbag. If they drop the bag at any point before the row is finished, then their partner has to stop rowing. The goal here is to control your breathing under a heavy load, so don’t go too light with the sandbag!

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CrossFit Group Class Programming Template (WK3/8)

Our first “The UpsideDown Class” was a huge success! We are going to add a second class on Wednesdays at 11am to accommodate demand! stay tuned!

How we onboard new members at CFSBK

In the video below, Coach David talks about how new members are onboarded to CFSBK. The video will starts at 49 minutes when we discuss our gym versus the two guests I had on. See how that sweet CFSBK sausage is made.

Workout of the Day

ASSISTANCE

3-4 sets for quality:
5 Seated Box Jumps
10 Strict Weighted Hanging Knee Raises
:30 ea DB Overhead Carry
5 Push Jerk Behind the Neck in Split

Notes
The seated box jump is a variation of that eliminates the assistance of a countermovement and the pre-tension of a paused starting position. With as little rocking of the body as possible, jump directly from the seated position up onto the other box. Rocking can be minimized by leaning forward as needed to feel balanced on the feet and using this as the start position.

STRENGTH

A1. Split Jerks from the Rack
Level 1
5×5, across

Level 2
5, 4, 3, 3, 3 reps, progressive loading

A2. Paused Clean Pulls 5×3 reps (1 count pause below the knee)

Notes
Faulty positioning and footwork are some of the most common reason for missed split jerks. Resist the urge to load up the bar if your foot work is inconsistent in your receiving position.

The addition of the pause below the knee is to encourage staying balanced in the pull and shoulders over the bar before transitioning past the knee. Clean pulls are traditionally based off a percentage of a max clean, so use that as a reference for your clean triples or weights used in Week 1. The clean pull differs from a conventional deadlift in set up and intention. You can read a bit more about it here!

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CrossFit Group Class Programming Template (WK3/8)

Welcome recent Foundations grads Allen, Kate, Caleb, Susan and Rocio!

Lost & Found Roundup

Dude, where’s my water bottle? It’s probably in our lost and found. Check out the slideshow below if you can’t find that thing, or you’re someone with taste and just want to appreciate Aaron Weiss’ imagination and talent with these weekly L&F pics