Workout of the Day

STRENGTH

Front Squat
5×3

Notes:
Aim to go heavier than two weeks ago’s 4×4 (2/14/23).

PARTNER METCON

AMRAP 10:00
6 Squat Cleans @ 135/115/95/65#
9 Ring Dips

*While 1 partner completes 1 round of work, the second partner is rowing for calories.

Notes:
The team score is both rounds completed AND calories rowed in 10 minutes.
Each individual round should not take much more than a minute. Scale weight on the bar, ring dip volume, or method.
Putting together all the work we’ve done on clean technique this cycle, now we’ll cycle reps under fatigue. This should be a moderate weight, something that feels like an RPE 6/10 when you’re fresh.
Ring dips may be kipping or strict, and the prerequisite for doing them today is 6 full ROM matador dips and a 10 sec mature bottom of ring dip hold.

CrossFit Group Class Programming Template (WK9/9)

Guest Coach this Thursday: Cody Mooney

We have a special surprise with 2x CrossFit Games athlete Cody Mooney guest coaching this week’s Thursday evening classes. Cody will be jumping into coverage occasionally to help out at CFSBK. Check out his bio below!

Week 2 Leaderboards!

Week 2’s leaderboards are live! Check them out and see some of the amazing score put up by CFSBKers!!!

Overall Leaderboard

Women’s leaderboard

Men’s Leaderboard

Workout of the Day

STRENGTH

1 Snatch Pull + 1 Power Snatch x 6-8 sets

Notes:
Complete 1 set of the complex about every 1:30-2:00, focusing on power, speed, coordination, and accuracy.

METCON

EMOM 12:00
A. 8 Strict Handstand Push Ups
B. 15 sec Bike Sprint for Max Watts
C. Rest

Notes:
The bike sprint here should be an all out effort each time. Make it hurt! Look at the Watts reading on your monitor and try to hit the biggest peak number you can during those 15 sec.

HSPU Scaling:
A. 4-6 strict, full ROM
B. 4-8 strict or kipping to 1 Abmat
C. 8 box piked, full ROM ot 1 Abmat
D. 12 DB Presses

CrossFit Group Class Programming Template (WK9/9)

Cathy and Olena have been decided as the co-winners of last week’s Extracurricular Open Challenge!! We had lots of great outfits but it was hard to top the coordination and team spirit with these two! 

Don’t forget to submit your 23.2 scores by Monday at 8pm!

Week 2 Honorable Mentions

Here were some of the other folks who went above and beyond with their week two rainbow themed get up. Thanks again to everyone on this list and not pictured who helped make 23.2 a colorful mess!

Paul G

Super Karl

Walter

Harry

Cole and LT

Justine and Ashley

King Charles

Workout of the Day

STRENGTH

A1) Split Stance RDL
3-4 sets x 6-8 ea side @ 30×1

A2) L-Sit Holds
3-4 sets x 30 sec

Notes:
We last did split stance RDL’s on 2/6/23 if you want to trackback!
Accumulate time on L-sit as needed. Modify to single leg, tuck hold, or matador variation.

PARTNER METCON

AMRAP 12:00
80 KB swings (partner holds forearm plank)
80/64 Calorie Row (partner holds a dual DB or KB overhead hold)
80 Sit Ups (partner holds an arch hold)

Notes:
Reps may only be accumulated while the second partner is in their isometric hold.
Rep counts are total for the partnership; aim to divide the work evenly.

CrossFit Group Class Programming Template (WK8/9)

JR Joey and Dan vs 23.2
Photography by Dave Hashim

CrossFit, “Man Muscles,” and the Feminine Ideal

Workout of the Day

Open Test 23.2A & 23.2B

23.2A:
Complete as many reps as possible in 15 minutes of:
5 burpee pull-ups
10 shuttle runs (1 rep=50 ft)
– Add 5 burpee pull-ups after each
round.

Immediately followed by 23.2B:

5 minutes to establish:
1-rep-max thruster (from the floor)

Notes
Make sure to read the official workout description with all the scaling and age group details
Classes will start with a standards and flow review before providing some time to warm-up the thrusters but running two 20 minute heats will be tight so any general movement prep you can do before class will help!

CrossFit Group Class Programming Template (WK8/9)

Harry going HAM on 23.2B yesterday!! Photography by Dave Hashim

WEAR ALL THE COLORS TODAY!!!

• Week 2: Rainbow Explosion Week! Wear alllll the colors and patterns! This is your week to channel your inner Coach Katie and rock the flashiest or loudest gym wear you have! Don’t show up to the gym like a jabroni in all black and grey thats for the rest of the year. Here is some inspiration from some CFSBK Staffers

Workout of the Day

STRENGTH

A1) Rear Foot Elevated Split Squat
3 x 5-8 ea

A2) Pendlay Row
3 x 8

Notes:
Use your experience with last week’s RFESS to guide your loading today.
The rows should be at the same weight or heavier than last week’s final/heaviest set of 10 reps.

PARTNER METCON

12 Rounds for Time:
15/12 Cal Row
9 Wall Balls
6 Toes to Bar

If you’re doing the Open we recommend today be a rest day. But if you are coming in sub sit-ups for toes to bars and go lighter than usual on the wall balls.

Notes:
Partners will alternate full rounds until 12 total rounds are completed, 6 each partner.
If you’re signed up for the Open, go at 80-85% today and focus on the quality of your movement. If not, push your pace and work at high intensity!
Scale the row if needed so you can complete it in under a minute each time.
Everything is intended to be unbroken today. Scale the wall ball weight/height and TTB reps as needed to achieve the stimulus.

TTB Scaling:
A. 6 unbroken
B. 3-5 unbroken
C. 6 hanging leg raise, toes above hips
D. If you cannot hang from the bar, sub V-Ups today, working to touch fingertips to feet on each rep

CrossFit Group Class Programming Template (WK8/9)

Longtime pals David and Adrian at the 23.2 announcement yesterday in New Jersey

21.3

23.2 is officially released and it’s a doozy. Below are some initial thoughts on strategy with each movement. Remember to come on down and cheer folks on at Friday Night Fever with the first heat STARTING at 5:30pm!

The Burpee Pull-Ups
Because the pull-up standard does not require one to start from extension and individuals are able to use their legs as much as they want, you might be able to perform more reps than you normally would with a traditional strict or kipping pull-up standard. Definitely give these a shot and consider using a switch grip (one hand over / one hand under) which can be very effective for certain people here.
It won’t be a perfect jumping minimum distance for everyone given that the bars are stationary and people come in multiple sizes but we’ll do our best to accommodate.

The Shuttle Runs
Take a minute to practice your cutting technique. This video has some good examples of more and less efficient foot work associated with changing directions in a shuttle run. Note that the Open standards regarding touching the floor and getting three points of contact past the line are not reflected in this video but the foot work should be nearly identical. Try to be light on your feet and tune into your breathing. I think this workout is going to feel like a lot of running.

The Thrusters
I recommend planning for 2-3 lifts.
1. A heavy but safe attempt you know you can hit after a little rest (60-90 seconds post 21.2A depending no how you feel)
2. A jump based on how set 1 went and what you WANT to get.
3. If set 2 was a grind maybe call it a day, if you have the time and confidence go for a reach!

Workout of the Day

STRENGTH

A1) Deadlift: 8-6-4-8
A2) Dumbbell Z Press: 3 x 9-12

Notes:
Rest about 1 min between exercises.
Go heavier on both lifts than what you did last week.
For the deadlift we will use wave loading. Use your numbers from last week to guide your starting point and then increase load for each work set as the reps decrease. The final set is intended to be the same or heavier than the first.

Here is an example:
warm up set or two: 115×10, 145×6
work sets:
165×8
175×6
185×4
170×8

METCON

20 Min for Quality and Load:
130m Jog OR 1:00 Alternate Foot Step Jump Rope
20 Alternating Bear Plank KB Drag
20 Alternating Reverse Lunges (bodyweight)
30 sec Dual KB Rack Hold, heavy

Notes:
Work at a moderate intensity today, focusing on the quality of your movement and breathing exclusively through your nose for the whole workout, if possible.
On the plank drags, stay “pressed out” through your shoulders, don’t let the shoulderblades wing or collapse, and keep the hips still and stable.
Drag and lunges are 20 total, 10 ea side.

CrossFit Group Class Programming Template (WK8/9)

Where is Mikey G for Rainbow Explosion week when you need him?!?!

THEME WEEKS & THE EXTRACURRICULAR OPEN

Week 2 is upon us! Start to break out your colors and patterns for week three!!! The Best dressed at Friday Night Fever OR Saturday Group classes gets 5 free classes or any 2 pieces of CFSBK merch on the house!

Theme weeks

• Week 1: CFSBK (Evil) Spirit Week! A sea of darkness known as CFSBK imposes over the Open on week one! Wear all black and if you have a black CFSBK Skull and Bones shirt, rock it!
• Week 2: Rainbow Explosion Week! Wear alllll the colors and patterns! This is your week to channel your inner Coach Katie and rock the flashiest or loudest gym wear you have.
• Week 3: Arts & Crafts Week! Draw a coach! We’ll provide paper and art supplies for you to draw a CFSBK coach and we’ll post them all at the front of the gym!

The Extracurricular Open
Weekly challenges for members to flex their creative muscles through the Open!

• Week 1: CrossFit Open Haiku “The CrossFit Open. Poetry and sweat abound. Can you lift our souls?”
• Week 2: Best Dressed In connection with Rainbow Explosion week, who was the most EXTRA?!
• Week 3: Dress like a coach! Break out the fake tattoos and No Bulls to do some CFSBK cosplay.

23.2 Announced Today at 3pm

See what the next workout for the 2023 CrossFit Games Open will be live on CrossFit Game’s Youtube page starting at 3pm. See if you can catch coach David lurking in the background somewhere.

Workout of the Day

METCON

AMRAP 8:00
10 Burpee Box Jump Overs (24/20″)
20 Alternating DB Snatches (50/35#)

REST 4:00

AMRAP 8:00
4 Wall Walks
12/8 Cal Bike

Notes:

If you’re doing the Open, focus less on intensity and more on movement efficiency. Its likely that some of these movements will come up so take it easy and use today’s workout more as “practice” than hard training.

Scale the height of the BBJO as needed. Your body must be facing the box at the bottom of the burpee. You make step out and step in on the burpee, and both feet must make contact with the top of the box before getting to the other side.

ASSISTANCE

3-4 Sets:
8-12 DB Floor Press
24 Alternating Russian Twists

Notes:
Keep hands interlaced and aim to touch your elbow to the floor on each rep. 20 total, 10 each side.

CrossFit Group Class Programming Template (WK8/9)

Upgrading our light game for 23.2 and Friday Night Fever

23.1 World Record | Roman Khrennikov

Over 300,000 people registered for the Open this year and most of them took a crack at 23.1 Below is the video for Roman Khrennikov who had the highest score for the Rx Men’s division. He performed 1 Round + 60 Calories & 36 Toes to bars.

The top score in the women’s division was by 19 year old Emma Cary who performed 278 reps which is 18 Toes to bar in the 2nd round. A video hasn’t been released yet but we can’t wait to see it!

Workout of the Day

STRENGTH

2 sets: 1 Clean + 3 Front Squats
2 sets: 1 Clean + 2 Front Squats
2-4 sets: 1 Clean + 1 Front Squat

Notes:
Work up in weight as the squat reps decrease in this complex.
Focus on crisp technique with speed under the bar in every clean.
If you’re feeling good today, get aggressive on those last few sets!

METCON

EMOM 10:00
A. 9 Thrusters (+/95/75/65#)
B. 30 Double Unders

Notes:
Put this in the “simple, but effective” category. Scale the weight of the barbell so that you can do all 5 sets unbroken. If both of these movements are in your wheelhouse, scale up the DU reps.

Jump Rope Scaling:
A. 15-25 reps / round
B. 15 reps, counting any missed “attempts” as well
C. 50 single unders

CrossFit Group Class Programming Template (WK8/9)

Anya and Zelda in their all black spirit colors post 23.1 on Saturday

23.1 Leaderboards

Great work to everyone who submitted a 23.1 score. This year’s first workout was TOUGH and challenged our gymnastics stamina and work capacity. Below are the men’s and women’s and overall leaderboards for 23.1

If you did not submit a 23.1 score for whatever reason you’re not out of the game yet. You’ve got two more opportunities to show up and post an Open score. You signed up for the thing… so DO THE THING!!!

Overall Leaderboard

Women’s leaderboard

Men’s Leaderboard

Also if you’d like to see this broken down by age groups or workout type you can create a custom leaderboard using the links at the bottom of the leaderboard

Workout of the Day

AMRAP 5:00
15/12 Cal Bike
15 Push Ups
12 Strict Pull Ups

REST 5:00

AMRAP 5:00
12/9 Cal Bike
12 Push Ups
9 Strict Pull Ups

REST 5:00

AMRAP 5:00
9/7 Cal Bike
9 Push Ups
7 Strict Pull Ups

Notes:
In this series of three AMRAPs, the rep scheme decreases so that your output can remain high throughout. It’s reminiscent of a workout we did at the beginning of the cycle… but now with strict pull ups instead of ring rows.

Pull Up Scale:
a. volume: 9-7-5 reps or 7-5-3
b. band strict: full volume or 9-7-5
c. foot assisted pull up OR ring rows

Push Up Scale:
a. hands elevated on bench or box
b. banded push ups (from top of bar or around the elbows)

ASSISTANCE

3-4 Sets
10 each Side Plank Raises
12-15 Overhead Tricep Extensions

CrossFit Group Class Programming Template (WK8/9)

What an incredible turnout for team CFSBK in the 2023 Open! Thank you to everyone who stepped up and signed up for the challenge!! Week 1 was no joke with those toes to bars. Don’t forget to submit your scores and buckle up for week 2.

Submit your 23.1 score by tonight!!!

Don’t forget to head over to games.crossfit.com and submit your 23.1 score. Double check to make sure all your details are accurate. We will be validating scores in the system all day. Also if you still need to hit 23.1 contact the front desk to see if anyone else is looking for a judge in Open gym.

The Extra Curricular Open Week 1: CrossFit Haiku

Week one’s Extracurricular Open is a wrap and we LOVED your submissions!  Lots of these were in high contention for a winning but we had to choose one and landed on Charle’s submission. We feel really captured the reaction to so many for week 1.

twenty three dot one
all seems doable, wait, what?
muscle ups? Haha
-Charles S

Watch prior class end
Skip my way to certain death
Drag my ass back home
-Anthony C

To RX or scale
Don’t get swept up by your peer
Make it for you boo
-Cidney F

Work Work Work Work Work
Work Work Work Work Work Work Work
Hurt Hurt Hurt Hurt Hurt-
Lee S

Temerity to compete
Ego at the door
Just showing up is my win
-Cathy K

Brett and Whit abroad
CrossFitting through foreign lands
But where is Penny
-Tanner B

so much effort but
so few calories i swear
this bike is broken

&

maybe i’ll never
get a bar muscle up. i’m
still a good person

&

i gasp i grimace
gazing at the heavens but
prayer can’t save me now
-Sara G

Like Fran lungs, I burn
Three weeks, just the start, so my
Ripped hands, grip the bar

&

I peed a little
During dubs, but they warned me
Those trials, to win

&

Ripped hands, grip the bar
Judge, WOD, testing my patience
Three weeks, just the start
-Ashley M

I am lightning
Power cleans and crispy dubs
My knees are not well
-Stephanie A

battling the open
you guys are fucking nuts
cheerleader always
-Justine A

CrossFit’s a zoo
Open season is upon us
Roar like a lion you
-Ashley S

Going harder is
Similar to going fast
Same feeling after
-Dan H

The shoulders can nev’r
be too big Coach Eric says
he is always right
-Tong X

Twenty three point one
Heart explodes and sweat pours down
FitAid save me now
-JB

The CrossFit Open
Poetry and sweat abound
Can you lift our souls?
-DO

Workout of the Day

STRENGTH

Single Arm Suitcase Deadlift
3 x 5 ea

Notes:
Work up to a moderately heavy set of 5 reps and do 3 sets of 5 on each side at that weight.
Most athletes can set up on 1-2 risers or stacked 45# plates. However, if you have trouble staying in a good set-up position, adjust accordingly.

METCON

AMRAP 16:00
600m Bike OR 300m Row
10 DB Bench Press, heavy
130m Farmer Carry

Notes:
Use two DB’s or KB’s for the farmer carry and walk outside from the gym to 3rd Avenue and back. Choose a weight that you wouldn’t have to put down more than once on the carry.

CrossFit Group Class Programming Template (WK7/9)

Dylan and Steve CRUSHED 23.1 with each of them getting into the muscle-ups!

Do you still need to do 23.1?

Perhaps you couldn’t make it Friday or Saturday to do 23.1.  You can still perform the workout at Open Gym on Sunday and Monday however you’ll need to find your own judge. Ideally someone else doing the Open but otherwise another CFSBK member. If you’re in a pinch and don’t have anyone email us at CFSBKFrontDesk@gmail.com and we’ll try to pair you!