Workout of the Day

STRENGTH

Hang Power Clean
Heavy Triple

Notes
Work up to a heavy triple on the hang power clean. Do not cycle these reps.

METCON

Every 3:00 x 5 Rounds
60 Double Unders
10 Power Cleans

Notes
Aim to finish your rounds by around the 1:30 mark or faster. If you hit 1:30 you’re capped.
Power clean weight suggestions 115/95/75/55 use somewhere around 50-60% of what you worked up to in the strength portion.
Double Unders should take around a minute to complete. If your double unders are a work in progress perform AMRAP until the 1:30 mark.

CrossFit Group Class Programming Template (WK1/9)

Next Programming Cycle

The following cycle will be 9 weeks with three dedicated lifting days that take us from today all the way to January 1st.

Tuesday: Shoulder Press
Wednesday: Back Squat
Friday: Bench Press

The program is structured as three week waves where athletes will establish a top weight with a pause variation week 1, then perform sets across at that same weight without the pause week 2, before finishing with an AMRAP set week 3. After 3 weeks the rep scheme changes and it starts over. There will also be guidance for folks who can’t consistently hit the weekly progressions.

The other days will not have dedicated lifts but will be varied to balance out the week.

Week 1:
8-8-8 Pause (top set)

Week 2
3×8 Across (at top pause wt from prior wk)

Week 3
1×8 then AMRAP

——————

Week 4:
5-5-5 Pause (top set)

Week 5:
3×5 Across (at top pause wt from prior wk)

Week 6:
1×5 then AMRAP

——————

Week 7:
3-3-3 Pause (top set)

Week 8:
5×3 Across (at top pause wt from prior wk)

Week 9:
1×3 then AMRAP

AMRAP GOALS
8s: 8-12+ Reps
5s: 5-8+ Reps
3s: 3-5+ Reps

Workout of the Day

METCON

4 Intervals, each for time of:
Run 400m
Rest 2:00

Notes
Try to build in intensity a little each run or at least stay consistent across the board. For your 2 minute rest, try to keep walking or hop on a bike at move at no intensity. Your runs should be around 2:00 +/- :30. If your first 400m is 3:00 or more decrease your distance to 270m.

ASSISTANCE

20:00 for Quality:
5-10 Strict Chin-Ups
1:00 Sled Push
:30 L-Sit

Notes
Work through the triplet at a steady pace. The chin-ups may be strict, banded or weighted. The sled push should be a steady 1:00 of movement, not an impossible grind. Accumulate :30 in an L-Sit variation.

CrossFit Group Class Programming Template (WK7/6)

Top Fundraisers

This year we over doubled our fundraising goal of 10k with a total of $23,479 raised for Brooklyn Community Housing & Services. This was an incredible effort from the entire CrossFit South Brooklyn community with over 273 unique donations! We did have a few folks who went above and beyond with their fundraising efforts. Below are the top 10 fundraisers we had as well as how many unique donations their efforts came from. Thank you SO MUCH to everyone who raised anything for this amazing cause. To see the complete details around fundraising efforts, check out the gofundme page.

Richard Greenspan
Raised $6,051 from 30 donations

Charles Smith
Raised $4,336 from 14 donations

Karl-Henry Cesar
Raised $1,729 from 41 donations

Asha Banker
Raised $1,312 from 18 donations

Jen Kim
Raised $1,165 from 22 donations

Katherine Day
Raised $1,095 from 26 donations

Michelle Brindley
Raised $950 from 9 donations

Greg Carlson
Raised $925 from 6 donations

Olivia Hartsell
Raised $435 from 10 donations

Seth Cousins
Raised $350 from 3 donation

Top Rx Scores

We also witnessed some incredible feats of fitness yesterday. Below are the top Rx scores, to see all the scores, check out the FGB2022 google doc.

1. Dan Conroy 360 Reps
2. Sam Auld 359 Reps
3. Matt Merenich 318 Reps
4. Dylan Ketchum 303 Reps
5. Michael Crumshow 292 reps

1. Katherine Harper 357 Reps
2. Alex Newman 312 Reps
3. Abigail Miller 309 Reps
4. Sarah Marquez 302 Reps
5. Yitong (mimi) Wang 298 Reps

Workout of the Day

3 Rounds For Total Reps:
1 minute Wall Ball Shots 
1 minute Sumo Deadlift High-Pulls
1 minute Box Jumps
1 minute Push Press
1 minute Row
1 minute Rest

Notes
Perform 1 minute of work at each of the 5 stations. Move immediately to the next station after 1 minute. The clock does not reset or stop between exercises. One-minute break is allowed before repeating each

Loading options
Wall Ball 20lb/14lb/10lb – 10’/9’/8′
Push Press/SDHP 75lbs/55lbs/35lbs
Box Jumps 24″/20″/16″

If you need anything further modified please let any of the coaches know and we’ll sort you out!

CrossFit Group Class Programming Template (WK7/6)

Fight Gone Bad is Today!!!

Thank you to our amazing Sponsors!

The following companies generously donated gifts for Fight Gone Bad and we can’t thank them enough. Please check out and support these great local businesses.

Shake Shack @shakeshack
Fitaid @ashleeknottsntp @lifeaid
Superfine @superfinedumbo
Olympia Wine Bar @olympiabarbrooklyn
Cafe Grumpy @cafegrumpy
TYR @tyrsport
Left Bank @leftbanknyc
Sixpoint @sixpointatcitypoint, @sixpoint
Wim Hof Method

Workout of the Day

STRENGTH

Bench Press
10-10-AMRAP

Notes
Perform two progressive sets of ten reps on each exercise before performing an AMRAP set which takes you either to failure, 1-2 reps shy of failure or if there is a loss of technique.

ASSISTANCE

4 Rounds for Quality/Load:
1:30 Double Unders Skill
10 Kettlebell Swings
10-15 Dips

Notes
For the skill portion, use the time to either practice or refine double unders if you don’t have them or they’re inefficient. If you’ve got well developed double unders, use the time frames to try attempt a max rep set.
Keep the dips controlled and smooth
Use a heavier Kettlebell than you maybe ever have today.

CrossFit Group Class Programming Template (WK7/6)

Lizzie is smiling because Fight Gone Bad is TOMORROW!

What you need to know!

• Your judging and heat assignments can be found here: HEAT ASSIGNMENTS
• Warm-ups will be DIY in 608 prior to your heat time
• Doors will open at 8am.
• Post workout, you and your team will take a picture with Aaron
• Around 12 after the final heat we will have an address from the BCHS and the awards ceremony and group picture, please be there for that!!

Workout of the Day

STRENGTH

Rack Jerk
1-1-1-1-1

Notes
Work up to a heavy single on the jerk. “Rack” jerk simply means the barbell is taken out of the rack instead of being cleaned first. You may perform a push jerk, split jerk or push press depending on your preference and ability.

ASSISTANCE

20:00 for Quality
2:00 Air Bike @ aerobic pace
1:00 Handstand Hold
5-10 Strict Chin-Ups
1:00 Farmer’s Carry

Notes
Move at a steady sustainable pace. It doesn’t need to be fast to be hard!

CrossFit Group Class Programming Template (WK7/6)

A Message from Jeff Nemetsky, Exec Director of BCHS for CFSBK

We’re Hiring Front Desk Staff

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, but we are open to talking to new folks if they’ve got good people skills and are committed to joining the gym. On top of an hourly wage, FD staff will also receive a comped membership. We are looking for people who keep a consistent schedule and commit to six months of work with us (barring extenuating circumstances).
We will be interviewing this month and hiring a new staff member for immediate training. The shifts will start Thursday December 1st. The shifts we are looking to fill are below, so before applying, please make sure these openings fit with your schedule.

Thursdays- 5:45am – 11am
Fridays- 5:45am – 12pm

If you’re interested please email charlie @ crossfitsouthbrooklyn.com

Workout of the Day

STRENGTH

E2MOM x5 Sets
1-1-1-1-1

Notes
After some progressive warm-up sets, perform 1 clean every other minute on the minute for 5 work sets. These may be power or squat cleans depending on preference and soreness.

METCON

AMRAP 12:00
Run 270m
6 Hang Power Cleans
6 Front Squats

Notes
For the metcon, use a weight light enough that you can perform the hang power cleans and front squats unbroken. This may be somewhere around 50-60% of what you worked up to on the strength portion.

CrossFit Group Class Programming Template (WK7/6)

This picture of Molly and Marie speaks for itself. 

Liz wants you all to get more cultured! (David’s take)

Workout of the Day

STRENGTH

4 Sets of:
A1: 5-8e Single Arm DB OHS
A2: 15-20 Tuck-Ups

Notes
For the OHS, only go as low as you are able to control your positions with. For many, a full ROM OHS may be out of the question, but use today as an opportunity to really work the edges of your individual ROM.
The tuck ups should be performed with as much control as possible. Challenge yourself to see how many you can do without resting.

METCON

Every 5:00 for 3 sets:
20 Wall Ball Shots
16 SA Dumbbell Hang power clean + Push Press (8e)
1:00 Air Bike for Calories

Notes
Each work interval should be completed in around 2:30-3:30. If your work takes longer than 3:30, reduce the volume. Your first round should be the slowest. Wall Balls should be unbroken, Snatches should be unbroken but challenging. Perform 8 on one arm then switch. The air bike should be just no fun at all.

CrossFit Group Class Programming Template (WK7/6)

Welcome new CFSBK coach: Avery Wittkamp

We are excited to announce a new addition to our coaching team, Avery Wittkamp! Take a minute to read her bio and be sure to say hi in person.

Avery’s Bio

Avery comes to CFSBK with over 14 years of coaching experience that include nearly a decade serving as the head coach of CrossFit NYC, one of the largest and oldest affiliates in the world. In her time there she served as a lead programmer, ran the competition team, (including coaching a 60+ year old masters athlete all the way to the CrossFit Games) and coached thousands of hours with individuals and groups of all levels.

Avery also holds a Doctor of Physical Therapy degree which she received from Hunter College. She completed her residency in Neurologic Physical Therapy at Mount Sinai Hospital where she still treats people with neurologic diagnoses (i.e. Parkinson’s Disease, Multiple Sclerosis, post-Stroke, Spinal Cord Injury). She also uses these skills in the gym setting working with people returning to fitness after injury.

As an athlete, Avery participated in kettlebell sport competitions at the national and international level in classic lifts (10 minutes with one hand switch) and half marathons (30 minutes). She holds master of sport ranks and several national records in the 63 kg weight class for 16 kg snatch, 16 kg single arm biathlon (snatch and jerk), and 20 kg snatch half marathon.

Avery’s area of expertise includes working with those new to CrossFit, competitive CrossFitters, Olympic Weightlifters, Kettlebell Sport athletes, older adults, and people with neurologic diagnoses.

Additional credentials Avery holds are: CrossFit Level 2 trainer, Certified Strength and Conditioning Specialist (CSCS), Functional Range Conditioning Mobility Specialist (FRCms), IKSFA Level 2 Kettlebell Sport Coach, USA Weightlifting Level 2 Coach, and has attended multiple Olympic Weightlifting seminars.

Workout of the Day

STRENGTH

A1: DB Bench Press
10-10-AMRAP

A2: 3 Point Bent Over DB Row
10-10-AMRAP

Notes
Perform two progressive sets of ten reps on each exercise before performing an AMRAP set which takes you either to failure, 1-2 reps shy of failure or if there is a loss of technique.

METCON

2 Intervals of:

AMRAP 8:00
2-4-6-8-10-12-14… reps of:
Sumo Deadlift High-Pulls
Burpees

Rest 4:00

Notes
On the 2nd AMRAP, start over at 2 reps.
SDHP: FGB weights 75/55/35

CrossFit Group Class Programming Template (WK7/6) 😛

Transition between classes

ICYMI: NOTE ON THE NEXT PROGRAMMING CYCLE

We’re going to delay the start of the new cycle instead of starting out with a bastardized week 1 to accommodate the FGB. The next cycle will then begin on Monday the 31st. This week’s programming will be similar to the current cycle with a bias towards some FGB prep and mini deload before Saturday.

As of posting we breached $12k in our Fight Gone Bad Fundraising effort! Thats from 141 unique donations!! If you want to learn more or contribute go here: gofundme.com/f/FGB2022

If you haven’t made a profile for yourself you can click this link to do that now. Or if you want to make it even easier you can just send people to gofundme.com/f/FGB2022 and they can donate right there. You won’t get listed individually or be eligible for a fundraising award but more importantly you’re still making a very meaningful contribution to this effort. Housing is a basic human right and the BCHS does incredible work to keep people out of homelessness.

Workout of the Day

STRENGTH

A1: Double KB Pause Squat
6-9 Reps

A2: Strict Toes to Bars or Knees to Elbows
6-9 Reps

Notes
Perform 3-4 progressive sets on this couplet.

METCON

AMRAP 12:00
6 Kipping Pull-Ups
9 Kettlebell Swings
12 Tuck-Ups

Notes
Move at a deliberate pace through this workout. Use a heavy Kettlebell that will slow you down a bit. Scale up to 1-3 bar muscle-ups if able.

CrossFit Group Class Programming Template (WK6/6)

Welcome new Foundations grads, Shehza, Jules and Farah.

Note on the next Programming Cycle

We’re going to delay the start of the new cycle instead of starting out with a bastardized week 1 to accommodate the FGB. The next cycle will then begin on Monday the 31st. This week’s programming will be similar to the current cycle with a bias towards some FGB prep and mini deload before Saturday.

Workout of the Day

STRENGTH

Shoulder Press
5-3-1

Notes
After 4+ progressive warm-up sets, work up through a heavy set of 5,3 then 1 reps adding weight each set. Also, have fun. Life is short.

PARTNER METCON

AMRAP 15:00
15e or 12e Cal bike or Row
(while partner holds a plank)

15e Push Presses 75/55/35
(while partner hangs from a bar)

10e Box Jumps 24″/20″/16″
(while partner holds Barbell overhead)

Notes
You and a partner will work through the triplet with one person performing the primary exercise while the other works on the active position. Partner A performs the row while partner B holds a plank then you switch so partner B is rowing and A is holding. Then they’ll move onto the push presses. Do your best with the active stations, if you need to rest your partner does not have to stop working.

CrossFit Group Class Programming Template (WK6/6)

Throwback to Fight Gone Bad 2017. Coach Melo on the SDHPs and Coach Brett bringing the party.

One Week till Fight Gone Bad. $10,000 raised so far!

We’re one week out from Fight Gone Bad and we’ve already hit the amazing milestone of over 10k raised for Brooklyn Community Housing & Services! This accomplishment has been the effort of a diligent group listed below. Our goal in the last week is to triple the amount of people who raise or contribute. If you haven’t made a profile for yourself you can click this link to do that now. Or if you want to make it even easier you can just send people to gofundme.com/f/FGB2022 and they can donate right there. You won’t get listed individually or be eligible for a fundraising award but more importantly you’re still making a very meaningful contribution to this effort. Housing is a basic human right and the BCHS does incredible work to keep people out of homelessness.

The final week is the easiest time to squeeze your pals. Think of 1-3 people you think might donate and shoot them the link! May the force be with you.

Richard Greenspan
Raised $3,450 from 12 donations
Charles Smith
Raised $1,786 from 6 donations
Karl-Henry Cesar
Raised $1,101 from 25 donations
Jen Kim
Raised $885 from 15 donations
Katherine Day
Raised $825 from 20 donations
Michelle Brindley
Raised $450 from 4 donations
Asha Banker
Raised $250 from 4 donations
Jackie Wong
Raised $215 from 6 donations
Olivia Hartsell
Raised $200 from 6 donations
Cidney Falk
Raised $195 from 5 donations
David Osorio
Raised $100 from 1 donation
Eric Arbitman
Raised $125 from 3 donations
Dylan Ketchum
Raised $100 from 1 donation

Great 3:00 video that shows the power of BCHS