Workout of the Day

STRENGTH ASSISTANCE

3-4 Progressive Sets
A1. 2-4 Weighted Chin Ups
A2. 10-15 ea Single Leg Calf Raise

Notes:
Build to something heavy for the rep range on the weighted chin up.
If you can not do a weighted chin up, complete 4 sets of max reps at bodyweight.
If you don’t yet have a bodyweight chin up, do partner assisted or very challenging banded reps today.

On the calf raises, work on a steady tempo, lifting as high as possible, consistently, on each rep. If 15 reps is no problem, you may increase volume or add a DB in one hand for extra load.

3 Progressive Sets
B1. 20 Alternating Seated Pike Overs (10ea)
B2. 12-16 Seated Bent Over Reverse Flyes

Notes:
On the pike overs, use a DB or KB as a target to lift the legs up and over. Scale by adjusting hand and torso position.
On the flyes, use a light weight at first so you can focus on a full range of motion with a good scapular squeeze at the top of each rep. Resist “shrugging” up into the upper traps here. Add weight as appropriate!

STRENGTH

Back Squat
6-5-4-6

Notes:
We have 1 less rep in each work set today compared to week 2. Aim to use heavier loads on each set than what you did last week.

With this “wave” loading, the intent is that we complete 4 challenging work sets, increasing load from the first to second, and second to third. It should feel like you have 1-2 reps “in reserve,” but no more than that. Aim to go heavier on that final set than the first!
Here’s an example of how an athlete might approach today’s lifting:
Warm Up Sets (3-4): 45×8, 135×6, 185×4, 205×2
Work Sets (4): 225×6, 240×5, 255×4, 235×6

CrossFit Group Class Programming Template (WK3/8)

Photos by Rj (Red Shoes Media)

Last weekend RJ came back and took some shots on a Saturday at CFSBK. Here are a couple samples of his amazing work, you can see the full set on our Flickr.

Workout of the Day

FLOATER STRENGTH

A. Back Squat
6-5-4-6
(This is tomorrow’s rep scheme.)

B. Deadlift
EMOM X 10 MIN: 2 reps @ 85-90% of Week 1’s Heavy 3.

C. Bench Press
10-8-6-4
*Option to superset 4×16 alt reverse lunges, loaded anyhow.

D. Gymnastic Capacity
Option 1 (strength): 5 x 8-12 Banded Strict Pull up
Option 2 (skill/capacity): 7 x 4-8 Kipping CTB or “peak pull” Pull Ups (as high as possible)

E. Hang Clean
2-2-2-2-2

Notes:
Back Squat: Aim to load heavier than last week if you hit that exposure.
Deadlift: You may touch and go the second rep today. If you were not here for week 1, use a recent heavy triple or double to guide your loading. Otherwise, find something that feels like a 7.5-8/10 RPE and work there!
Gymnastics: Choose one of the options based on your current are of opportunity (strength or skill). Whether strict or kipping today, work on your “peak pull” — pulling as high as possible on each rep. This might mean you start with CTB and gradually adjust down to a chin over bar pull.

METCON

6 Rounds for Time
12/9 Calorie Row
12 DB Deadlifts
8 Kipping Knees to Elbows

Notes:
We’re aiming for an 8-10 minute workout here, on average. Scale accordingly!
DB weight should be an unbroken, heavy set of 12
On the Knees to Elbows, work on engaging your lats and pushing the shoulders back behind the plane of the bar on each rep. Keep the arms straight. The rep is complete when the knees touch the elbows themselves, not the triceps.

Knees to Elbows Scaling:
A. 8 Kipping
B. 4-6 Kipping
C. 4-6 Strict KTE
D. 8 Kipping knees to chest (lift as high as possible on each rep)

CrossFit Group Class Programming Template (WK2/8)

Candid moments at Open Gym

Happening today: Knee Seminar with Coach Brett

Knee Strength, Stability, and Range of Motion Seminar with Coach Brett

After a few years of significant knee pain, constant swelling, and not being able to do Box Jumps/Cleans/Jump Rope/etc, I started following a knee program recommended to me by a physical therapist that I respect. I spent the last 5 years practicing and training the movements to strengthen the connective tissue (calves, anterior tibialis, quads, hamstrings) around my knees. My knees are now stronger than ever AND have more controlled range of motion than I have had previously. It was a long road, but I’m now doing Cleans, Box Jumps, Double Unders and even Pistols(!) again! In this Seminar I’d like to share with you what I’ve learned to help you get out of knee pain, to break through your squat plateaus, or simply help you move through everyday life in a more confident way.

Who is this Seminar for?
Tired of knee pain when you move? Plateauing on strength gains with your squats? Have a feeling of dread or fear when you see Wall Balls or Jump Rope programmed in Group Class? Looking for a daily routine to keep your knees active? Want to jump higher? Want to simply be able to keep doing the things you love to do without stiff joints getting in the way? Are you shaking your head, thinking, “If you had my knees, you’d understand…”? I thought that too. If you answered “Yes” to any of those questions….this seminar is for you.

What you can expect
We’ll spend three hours together going through all of the movements in the program to make sure you have a proper understanding of progression and execution. I’ll take you through a full workout for your knees, starting with assessment, muscle activation, range of motion work, strength work, finally finishing with some mobility. We’ll go through detailed progressions to take you from where you are to start building those bulletproof knees. You’ll leave with a specific plan on how to advance toward a greater PAIN FREE range of motion and how to systematically add load to the movements.

This event is sold out. Stay tuned for future seminars!

Workout of the Day

STRENGTH

Hang Clean
2-2-2

Notes:
Take 12 minutes to work up to a relatively heavy, technically perfect double on the hang (squat) clean.

METCON

AMRAP 8:00
4 Hang Cleans @ 135/95/65
8 Burpees
24 Double Unders

Rest 4 min

AMRAP 6:00
3 Hang Cleans
6 Burpees
18 Double Unders

Notes:
Each rep of the hang clean passes through a full depth squat. Load on the barbell should be moderate, such that you can do the 4 reps unbroken. Aim for 4-5+ rounds per interval.

DU Scaling (part 1 / part 2)
A. 18 DU / 12 DU
B. 12 DU / 6 DU
C. 30 sec DU practice per round / 30 single unders
D. 40 single unders / 30 single unders

CrossFit Group Class Programming Template (WK2/8)

Coach Brett and Daniel charging through last Saturday’s Wall Ball / Power Clean workout

The 2024 CrossFit Open registration is live!

What is the Open?
The Open is the first phase in the CrossFit competitive season consisting of three workouts programmed over three weeks. The vast majority of people participating in the Open are doing it for fun, to be part of the global community, to celebrate their affiliate and/or to challenge themselves. The best in the world do it to qualify for the next levels of competition which eventually lead to the CrossFit Games. One workout is released each week with three versions to choose from (“Rx’d” “Scaled” and “Foundations”) so that ANYONE regardless of ability or experience can participate. This is the one time a year everyone in the global CrossFit community comes together to celebrate fitness and throw down as one. It’s not uncommon for over 300k people to participate in the open!!

How does it work?
The first thing you need to do is register at CrossFit.com and make sure to put CrossFit South Brooklyn as your home affiliate. Through the three weeks of competition we’ll program the Open workout in group classes every Saturday as well as a special Friday Night Lights version if you want a little more fanfare around the event. This is a great opportunity to lean into the spirit of competition and “nerd out” on a workout much more than you typically would!

Workout of the Day

Every 3 min x 7 rounds
8 Chest to Bar Kipping Pullups
8 Push Press
400m Bike (.25 miles)

Notes:
The intent of this workout is to build our gymnastic capacity and barbell cycling under moderate fatigue.

Each round should take no longer than 1:40, so scale the volume, load, and/or movement as needed. Athletes who finish well under 1:30 may choose to scale up on any or all movements.

The push press should be heavy enough that it’s a challenge for you to do 8 reps unbroken. Work on cycling the barbell efficiently from rep to rep and showing clear control at the top of each.

Pull Up Scaling:
A. Rx+ = 3-5 Bar Muscle Ups (if you can do 10+ CTB unbroken)
B. 8 kipping CTB (if you can do 8 in 1-2 sets consistently)
C. 8 kipping pull ups (if possible, fight for a few CTB reps at the start of each round!)
D. 8 jumping CTB pull ups

CrossFit Group Class Programming Template (WK2/8)

Steph, Cidney and Ashley tearing it up on the worm for the competition this weekend. LETS GOOO LADIESSSS

How to watch them compete!

The Loud and Live YouTube channel  is streaming Wodapalooza. Here’s the schedule. Steph Cid and Ash are team “3 Girls 1 Snatch”

Workout of the Day

PARTNER METCON

3 Rounds for Time
Partner A Rows 500m, while Partner B completes KB lunge/hold*
Partner B Rows 500m, while Partner A completes KB lunge/hold
A+B Run 400m Together

Notes:
*Lunge/Hold: While one partner is rowing, the second partner completes 100′ walking lunges, with the KB’s held anyhow, and then continues to hold the KB’s off the ground until the partner on the erg completes 500m.
As an example: Partner B takes 1 minute to complete 100′ walking lunge with KB’s in a mixed front rack / overhead position. Partner B then brings the weight down to farmer hold and keeps them there until Partner A finishes their 500m row, which takes 2 minutes.
At that point, athletes switch places. Then they complete a 400m run together. Repeat for 2 more rounds.

Scaling: If the row or run will take longer than 2:30, scale volume back slightly so you are closer to a 2:00-2:30 effort each round.

STRENGTH

Bench Press
10-8-6-4

Notes:
Use your workout log to guide where to start here. Your rep outs and heavy 5’s from last cycle will be helpful context.
This is 4 progressive work sets, each heavier than the last.

CrossFit Group Class Programming Template (WK2/8)

Are you having as much fun as Daniel Brandon with your training?

FRONT DESK STAFF NEEDED @ CFSBK!

CFSBK is looking for new talent to staff the Front Desk. Responsibilities include handling inquiries from walk-ins, managing basic membership issues, light cleaning/organization, and other miscellaneous duties. Ideally, we’d like to hire from within so that candidates are already familiar with CrossFit and CFSBK, On top of an hourly wage, FD staff will also receive a comped membership. We are looking for someone who keep a consistent schedule and commit to six months of work with us (barring extenuating circumstances).
We will be interviewing ASAP and hiring a new staff member for immediate training. The shift we are looking to fill is below, so before applying, please make sure this fits with your schedule.

Wednesdays- 11am-4:30pm

General availability for coverage.

Email charlie@crossfitsouthbroooklyn.com to apply.

Workout of the Day

STRENGTH

Deadlift
EMOM x 10 Min:
2 Reps @ 85-90% of Week 1’s heavy triple

Notes:
These should be heavy, but executed with your best technique. Don’t rush your set up.
Use your heaviest set of 3 from last week’s lifting to find your weight range today.
If you were not here to deadlift last week, then in the warm-up time work up to something that feels like a 7 or 8/10 RPE for 2 reps.
You may touch and go from the first rep to the second. Control your descent on both reps, rather than dropping from the top.

METCON

EMOM x 15:00
A. 40 sec Bike for Calories
B. 40 sec Alternating DB Squat Snatch
C. 8 V-Ups + 8 Tuck-Ups + 15 sec Hollow Hold

Notes:
Beginner athletes or those with mobility limitations may choose this variation for the snatches: 1 DB Power Snatch+ 1 DB Overhead Squat.

While aiming for a full depth, “below parallel” rep, the squat should be only as low as the athlete can maintain heels on the ground and the supporting elbow locked out. After the squat is complete, alternate to the opposite side.

Use a moderate to heavy load that you can move with good mechanics, consistently.

For “C,” scale back the rep count on v-ups and tuck-ups as needed to maintain quality reps. The work should be completed in 30-40 sec each time. Here is an example of scaling with that in mind: 5 v-ups + 7 tuck ups + 15 sec hollow hold

CrossFit Group Class Programming Template (WK2/8)

Nice and tidy 608 back cor

SIGN UP TO GET TATTOOED AT THE CFSBK ART SHOW JANUARY 20TH

Workout of the Day

FLOATER STRENGTH

A. Back Squat
7-5-3-7

B. Deadlift
EMOM X 10 MIN: 2 reps @ 85-90% of Week 1’s Heavy 3.

C. Bench Press
10-8-6-4

D. Gymnastic Capacity
Option 1 (strength): 5 x 8-12 Banded Strict Pull up
Option 2 (skill/capacity): 7 x 4-8 Kipping CTB or “peak pull” Pull ups

Notes:
Back Squat: Aim to load heavier than last week (8-6-4-8)
Deadlift: You may touch and go the second rep today. If you were not here for week 1, use a recent heavy triple or double to guide your loading. Otherwise, find something that feels like a 7.5-8/10 RPE and work there!
Gymnastics: Choose one of the options based on your current are of opportunity (strength or skill).

PARTNER METCON

10 Rounds For Time
3 Wall Walks
12 DB Suitcase Box Step Overs

*While Partner A completes 1 round of the work above, Partner B is accumulating calories on the erg. Once A completes the wall walks and step overs, athletes will switch places, and B will complete 1 round of the above work while A rows.

Notes:
Both athletes are moving throughout the entire effort today. Partners will trade full rounds of the wall walks and step overs until each athlete has completed 5 rounds.

The “non-working” partner will be rowing. This can be approached as active rest for beginner athletes, and a moderate to higher aerobic effort for intermediate and advanced athletes.

There is a 15 minute cap on the workout.

Wall Walk Scaling:
A. Full ROM, 1-2 reps
B. Partial ROM, 2-3 reps
C. 3 x 10 sec angled hollow body inversion hold
D. 30 sec box piked handstand hold

CrossFit Group Class Programming Template (WK2/8)

Sheryl being a straight up G on the DB Bench Press

Open Gym Extended AM Hours! 5am weekdays & 6am weekends!

Effective immediately, members will have access to Open Gym through the right hand door at 608, from 5am on weekdays and from 6am on the weekend. Please email cfsbkfrontdesk@gmail.com to get an invite to download the app that will allow you access. This will be available on request only.

Rules/Procedures

1. Please always reserve your spot in Open Gym. Front Desk will come by to check you in once they arrive.
2. If you are not coming during off- hours, please check in at the Front Desk before working out.
3. Please turn on all of the lights, the Big Ass fan(green button) and heat if needed. do not adjust the thermostat; just switch to ‘heat’. In summer, please open the roll-up gates for air circulation. Please close these gates if you are the last one to leave. Scissor gates MUST BE locked and secured before closing the roll-up gates.
4. The iPad passcode is 0608.
5. We cannot share the wifi password as the door may not work and the cameras may crash if members are using the wifi- sorry!
6. Please be mindful of your space usage and limit your footprint to one rack/station.
7. Please keep your bags and belongings on the shelves by the bathrooms, not on the gym floor or in the shower rooms.
8. The wall timers are for staff use only- we have stopwatches by the stairs which you can use or you can use your phone/own timer.
9. Please put away all equipment used and clean up your station before you leave! As David says, “This is not a frat house!!!”

Workout of the Day

STRENGTH

Back Squat
7-5-3-7

Notes:
We have 1 less rep in each work set today compared to week 1. Aim to use heavier loads on each set than what you did last week.

With this “wave” loading, the intent is that we complete 4 challenging work sets, increasing load from the first to second, and second to third. It should feel like you have 1-2 reps “in reserve,” but no more than that. Aim to go heavier on that final set than the first!
Here’s an example of how an athlete might approach today’s lifting:
Warm Up Sets (2-4): 45×10, 95×7, 115×3
Work Sets (4): 135×7, 150×5, 160×3, 145×7

METCON

For Time
21-18-15-12-9 Reps Each:
Ring Rows
Seated DB Strict Press
KB Swing

Notes:
Choose a foot placement for the ring rows and loading on the DB’s and KB’s such that the round of 21 is in 2-3 sets. If you can do it unbroken, it’s too easy/light. If you can only do 5 at a time from the get-go, it’s too hard/heavy.

Fight for virtuosity with your ring rows: put your feet in the same place each time and resist the urge to “kip” or drive the hips up before you pull. Maintain a strong plank position and put all the work into your back and arms.

CrossFit Group Class Programming Template (WK2/8)

Nicole’s perfect pistols pew pew

This Sunday: Knee Strength, Stability & Range of Motion Seminar

Knee Strength, Stability, and Range of Motion Seminar with Coach Brett

After a few years of significant knee pain, constant swelling, and not being able to do Box Jumps/Cleans/Jump Rope/etc, I started following a knee program recommended to me by a physical therapist that I respect. I spent the last 5 years practicing and training the movements to strengthen the connective tissue (calves, anterior tibialis, quads, hamstrings) around my knees. My knees are now stronger than ever AND have more controlled range of motion than I have had previously. It was a long road, but I’m now doing Cleans, Box Jumps, Double Unders and even Pistols(!) again! In this Seminar I’d like to share with you what I’ve learned to help you get out of knee pain, to break through your squat plateaus, or simply help you move through everyday life in a more confident way.

Who is this Seminar for?
Tired of knee pain when you move? Plateauing on strength gains with your squats? Have a feeling of dread or fear when you see Wall Balls or Jump Rope programmed in Group Class? Looking for a daily routine to keep your knees active? Want to jump higher? Want to simply be able to keep doing the things you love to do without stiff joints getting in the way? Are you shaking your head, thinking, “If you had my knees, you’d understand…”? I thought that too. If you answered “Yes” to any of those questions….this seminar is for you.

What you can expect
We’ll spend three hours together going through all of the movements in the program to make sure you have a proper understanding of progression and execution. I’ll take you through a full workout for your knees, starting with assessment, muscle activation, range of motion work, strength work, finally finishing with some mobility. We’ll go through detailed progressions to take you from where you are to start building those bulletproof knees. You’ll leave with a specific plan on how to advance toward a greater PAIN FREE range of motion and how to systematically add load to the movements.

Date/Cost
The Knee Seminar will take place on Sunday, January 14th from 2:00pm to 5:00pm. The cost of the seminar is $100. Space will be limited to ensure that all participants receive the attention and detailed instruction that they deserve. If the cost of this Seminar is prohibitive to your participation, please reach out to me to discuss – brett@crossfitsouthbrooklyn. com

REGISTER HERE!

Workout of the Day

FLOATER STRENGTH

A. Back Squat
7-5-3-7 
(This is tomorrow’s rep scheme)

B. Deadlift
Heavy 3, then AMRAP @ 85%

C. Strength Superset:
C1. 4 x 8-12 Dual DB Prone Row
C2. 4 x 8-10 ea side FFE Reverse Lunge (Goblet, Front Rack, or Suitcase)

D. Gymnastic Strength Superset:
D1. 5 x 5-10 Strict Handstand Push Ups (wall facing, wall supported, box piked, box piked from knees, or floor piked)
D2. 5 x 5-10 Strict Toes to Bar (or as high as possible)

Notes:
Deadlift: The heavy 3 is dead stop. The AMRAP set may be touch and go.

For the gymnastic superset, choose a method of HSPU that you can control through full range of motion (head to floor). As a further scaling option, athletes may elect to complete 10 DB Z Presses.

METCON

AMRAP 5 Min
12 Cal Row
10 Alt DB Hang Muscle Snatch

Rest 3 Min

AMRAP 5 Min
40 Alternating Foot Step or 20 Crossover Jump Rope
8 Kipping Pull ups

Notes:
Athletes may elect to sub a 10 calorie bike for the row today.
Choose a moderately heavy load for the snatch that you can muscle rather than power snatch. Today is a good day to work on your transitions / hand-off of the DB from one rep to the next. 10 alt/5ea.

For the jump rope, choose a skill to work on. Adjust volume as needed so you are spending about 30-45 sec on the rope each round.

Pull up Scaling:
A. volume: 4-8
B. 4 strict + 8 beat swings
C. 4 banded strict + 8 beat swings (no band)

CrossFit Group Class Programming Template (WK1/8)

Rachel and Super Karl being super cute

NEW, OLD, & EXPECTING DADS MEETUP

Are you a new dad? Are you going to be a new dad? Were you once a new dad and have so much knowledge and insight to share with those new to the dad game?

Do we have the thing for you!

Tong and Coach Grant are starting a Dad’s group.

Join fellow CFSBKers to have a beer and build community around fatherhood! (Anyone is welcome–non-CFSBKers, non-Dads.)

When: 4-8pm on Friday, Jan 19th
Where: Three’s Brewing (333 Douglass)
LINK: ADD TO CALENDAR

Workout of the Day

STRENGTH

Power Clean
1-1-1-1-1

Notes:
Work up to a heavy single in about 5 attempts. This will not necessarily be a PR day… just get some heavy weight moving and work on your technique!
Beginner athletes may choose to work on doubles or triples instead of singles, but keep these as separate reps, not touch and go.

PARTNER METCON

10 Rounds for Time
6 Power Cleans @ 80%
30 Wall Ball Shots

Notes:
Partners will move through the rounds together, accumulating the workload listed. Split the work evenly, though you may choose how to strategize each round. One simple strategy would be to trade singles on the barbell and then do sets of 15 each on Wall Ball.

So, teams will do 6 reps total (3 reps each athlete) of power cleans before moving on to the wall and doing 30 reps total (15 each) with the ball. 10 rounds like that!

For the power clean, use about 80% of your heaviest single from today, though you can adjust as technique and experience allow. The weight should feel on the moderate side of heavy.

CrossFit Group Class Programming Template (WK1/8)

The CFSBK Community Art Show is on January 20th from 6:30-10pm. Check out the video for details on it and how to win a free personal training session via the DIORAMA-RAMA

Front Desk Staff Needed @ CFSBK!

CFSBK is looking for new talent to staff the Front Desk. Responsibilities include handling inquiries from walk-ins, managing basic membership issues, light cleaning/organization, and other miscellaneous duties. Ideally, we’d like to hire from within so that candidates are already familiar with CrossFit and CFSBK, On top of an hourly wage, FD staff will also receive a comped membership. We are looking for someone who keep a consistent schedule and commit to six months of work with us (barring extenuating circumstances).
We will be interviewing ASAP and hiring a new staff member for immediate training. The shift we are looking to fill is below, so before applying, please make sure this fits with your schedule.

Wednesdays- 11am-4:30pm

General availability for coverage.

Email charlie@crossfitsouthbroooklyn.com to apply.