Workout of the Day

EMOM 12:00
A: :30 Sled Push
B: :30 Tuck Hang

EMOM 12:00
A: 12 KB Swings
B: :40′ Bear Crawl or :40 handstand walk

With a partner, alternate for 12:00
:30e Single Arm Farmer’s Hold
Air Bike until partner finishes holds

Notes
Today’s three EMOMs should be taken at a sustainable aerobic pace. That doesn’t mean easy, but you should be able to stay consistent across each workout.

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CrossFit Group Class Programming Template (WK2/9)

Workout of the Day

STRENGTH

Back Squat
3 sets x 8 Reps Across

Notes
Perform 3 sets of 8 reps using last weeks heaviest weight. These should be performed without a pause. Take advantage of the stretch reflex at the bottom of each rep to help you get this volume in.
If you were not here last week, work up to a top set of 8 WITH a pause at the bottom of each rep.

METCON

For Time:
200 Double Unders
50 Wall Ball Shots
35/28/22 Cal Air Bike

Notes
This workout should take you 10:00 or less.
Double Unders: 3:30-4:30 time frame. Reduce volume by 50 reps or spend 3:00 performing as many doubles as you can.
Wall Ball try to perform the 50 reps in as few sets as possible, even if that means a little longer rest. Aim for something like 30/20 or 20/15/15
Air bike target is 2:30-3:00. Build up and try to finish hot.

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CrossFit Group Class Programming Template (WK2/9)

Check out these V-Hook Barbell hooks we got. They can be attached to a barbell and allow people who may be unable to perform the front rack safely load the bar in front. These are not a substitute for working on the position and it’s generally rare that someone would need them, but in cases of wrist injury or extended inability to front rack they are great. These are only meant for use with barbell front squats out of a rack.

Todd’s Marathon Recap

Running the NYC Marathon was among the most rewarding and mentally challenging WODs I have ever willingly participated in. While this run didn’t reflect the athletic capabilities I had been training towards due to several factors, I did win by finishing surrounded by the most robust support network I could ask for, man of whom are members of CFSBK. I appreciate you all, and I look forward to doing it again soon. That route and I have a second story to tell.

Camille C and Todds going away party too!

Longtime gym member and more recent Front Desker Camille Coorod and Todd (see above) are leaving NYC. (Boooo!) Their going away party is this Saturday, 11/12 4-7pm at Wild East. They reserved the private back room and hope to see many of you there!!

Workout of the Day

STRENGTH

Shoulder Press
3 sets x 8 Reps Across

Notes
Perform 3 sets of 8 reps using last weeks heaviest weight. These should not be performed with a pause at the shoulder, instead take advantage of the stretch reflex at the bottom of each rep.
If you were not here last week, work up to a top set of 8 WITH a pause at the bottom of each rep.

METCON

EMOM 15:00
A: 8-12 Weighted Step-Overs
B: 10-15 DB Push Presses
C: 3-8 Strict Chin-Ups

Notes
This works out to 5 sets of each exercise. Choose weights and rep schemes that will allow you to have between 20-30 seconds of rest at the end of each minute.

CIVIC DUTY

VOTE!!!!

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CrossFit Group Class Programming Template (WK2/9)

Asha lunging her way through the CrossFit Open

Come See Clay Perform!

CFSBKer Clay Ross’ Grammy Award-Winning Jazz band Ranky Tanky is playing a concert at a beautiful small Manhattan Venue next month. Only 175 tickets are available and I’ve arranged for CFSB folks to get a $5 discount making the tix only $20! I would love to see some fellow gym mates there!

Fri, November 11, 2022
7:00 PM – 8:30 PM EST

Elebash Recital Hall
The Graduate Center
365 5th Avenue
New York, NY 10016

Tickets must be purchased in advance.
Tickets are just $20 with discount code CLAY.

Ticket Link

Workout of the Day

STRENGTH

Hang Power Snatch
Heavy Double

Notes
Work up to a heavy double on the hang power snatch. Pull these from anywhere above the knee and take your time setting up each rep.

ASSISTANCE

4 Rounds for Quality and Load:
3 Deadlifts
9 Strict Knees to Elbows
12 DB Floor Presses

Notes
Work up through 4 progressively challenging sets. The deadlifts should all come from a dead start. This shouldn’t be an attempt at a 3RM, just heavy enough to challenge you today.

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CrossFit Group Class Programming Template (WK2/9)

Congrats to all around amazing human Grant W on his marathon yesterday!!

“What a beautiful and emotional day! My feet were bothering me so I had to take my shoes off six times or so and massage them, but I made a point to stop and hug all of my loved ones along the way. At some points, I had tears of joy in my eyes for miles on end. This is a great race and great experience that I recommend to all! “

-Grant

The Hang Power Snatch

We’ve got some Snatch doubles on the menu today. Below are two short and helpful videos you might check out before class. The first video by CrossFit is a great overview of the movement with some of the most important points of performance through each phase. The second video by Catalyst Athletics has some slow mo videos showing how to correctly lower the barbell from overhead when performing multiple reps.

Workout of the Day

EMOM 12:00
A: 10-15 Calorie Row
B: 5 Single Arm DB Push Press + 50′ OH carry, switch

EMOM 12:00
A: 10-13 Calorie Air Bike
B: 75m Single Arm Farmer’s Carry, each

EMOM 12:00
A: 16 WTD Walking Lunges
B: :30 L-Sit/Tuck Hold

Notes
Today’s three EMOMs should be taken at a sustainable aerobic pace. That doesnt mean easy, but you should be able to stay consistent across each workout.
The Row and Bike segments should be performed in 40 seconds or less.
The carries should be heavy
The L-Sit/Tuck can be broken up into multiple mini sets within the minute.

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CrossFit Group Class Programming Template (WK1/9)

Welcome new Foundations grads Thom, Grace and Paul!

NYC Marathon Today

The marathon is today and as always it runs right down 4th avenue on the corner of Degraw street. After you figure out a strategy to get to the gym, make sure to hang out and cheer on the runners before or after class.

Our own Todd P will be running it tomorrow, you can track him via bib # 23811. Crush it Todd!!!!

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The NYC Marathon is this Sunday. Here’s everything New Yorkers need to know. Gothamist

Workout of the Day

In 20:00
Run 400m
21 Front Squats
21 Kipping Pull-Ups
Run 400m
15 Front Squats
15 Kipping Pull-Ups
Run 400m
9 Front Squats
9 Kipping Pull-Ups
Run 400m
6 Front Squats
6 Kipping Pull-Ups
Run 400m
3 Front Squats
3 Kipping Pull-Ups

Notes
In 20:00 either complete or get as far as you can in this workout.
This workout includes a 1.25 mile run and 54 Kipping pull-ups and Front Squats. For the Front Squats choose a weight that will challenge you (115/95/75/55/45/..) but not have to perform any round in more than about 2 sets.
If the kipping pull-up volume is too much or you’re performing a strict or banded version scale to (15-9-6-3-1). Ring Rows are full volume.

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CrossFit Group Class Programming Template (WK1/9)

Coach Katie with her quinceañera, shrine from the gym’s 15th anniversary party

Constance

A little bit of a throwback but some of you new jacks may not have seen this awesome video about one of our favorite CFSBKers. CrossFit is for everyone!!!!

Workout of the Day

STRENGTH

Pause Bench Press
8-8-8

Notes
Work up to a top set of 8 on the Pause Bench Press. Hold the bottom of each rep for a 2 count.

METCON

Buy In:
30/24 Calorie Bike

Followed by:
30-20-10 Reps of:
Burpees
Tuck-Ups or Sit-Ups

Notes
Hit the bike buy in at about 80% effort so that you don’t hit a wall before the couplet.
If needed, scale the burpee volume to 25-15-5

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CrossFit Group Class Programming Template (WK1/9)

Emily and Tong with some tandem Sumo Deadlift High Pulls

New Equipment Ordered

We’ve got some new equipment on the way. Get stoked!!! What else do you think we need?

Lat Pulldown with cable attachments x1

Workout of the Day

PARTNER METCON

10 Rounds for time:
10 Deadlifts
15 Box Jump Overs
20/15 Cal Row

Notes
Alternate full rounds with a partner until each person has completed 5 rounds for a sum of 10. The deadlifts should be somewhat challenging to complete 10 with but the first 1-2+ rounds should be unbroken. (+/225/185/155/135/95/..)

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CrossFit Group Class Programming Template (WK1/9)

Stella manifesting two of her passions by doing Fight Gone Bad dressed as a pencil with her team the CrossWods.

Workout of the Day

STRENGTH

Pause Back Squat
8-8-8

Notes
Work up to a top set of 8 on the Pause Back Squat. Hold the bottom of each rep for a 2 count.

METCON

For Time:
Run 800m
30 Wall Ball Shots
Run 400m
20 Wall Ball Shots
Run 200m
10 Wall Ball Shots

Notes
This workout should be sub 14:00 with some folks performing it sub 10. If needed, scale the run volume to 400/270/130m

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CrossFit Group Class Programming Template (WK1/9)

Joey does not care if your fingers are or are not hot dogs, the standard is the standard.

Fight Gone Bad Pix

Check out our Flickr page to see recently updated action shots from Aaron W and team portraits by Thomas H!

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Most Popular Fitness Trends The Onion

Workout of the Day

STRENGTH

Shoulder Press
8-8-8

Notes
Work up to a top set of 8 on the shoulder press. Pause at the shoulder (bottom) between every rep.

METCON

EMOM 15:00
1-3 Strict Pull-Ups
3-9 Push-Ups

Notes
Every minute perform the pull-ups and push-ups such that you can complete each round in :30 or less. You may adjust your volume as fatigue increases.

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CrossFit Group Class Programming Template (WK1/9)

See Clay Ross and his Grammy Award-Winning Band “Ranky Tanky”

CFSBKer Clay Ross’ Grammy Award-Winning Jazz band Ranky Tanky is playing a concert at a beautiful small Manhattan Venue next month. Only 175 tickets are available and I’ve arranged for CFSB folks to get a $5 discount making the tix only $20! I would love to see some fellow gym mates there!

Fri, November 11, 2022
7:00 PM – 8:30 PM EST

Elebash Recital Hall
The Graduate Center
365 5th Avenue
New York, NY 10016

Tickets must be purchased in advance.
Tickets are just $20 with discount code CLAY.

Ticket Link