Workout of the Day

“Laura”

With a partner, complete as many rounds as possible in 21 minutes of:
30-cal. row
20 burpees over the Barbell
10 power cleans

Notes
With one partner working at a time, move through the workout dividing the total volume per exercises in half. 15/15 – 10/10 – 5/5
Competition loads for the clean are 155/105. Choose a load you can perform 5 quick singles or touch and go reps.
Learn about Laura Schwartzenberger

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CrossFit Group Class Programming Template (WK8/8)

CFSBK OG Keith W crushing during our Wet Hot American Throwdown event a few weeks ago!

Our 15th Anniversary Party is next Friday!

Date & Time: Friday 9/16 8pm-2am
Location: Littlefield at 635 Sackett Street

What to expect!
Live performance by Mariachi Sol Mixteco
Live DJ playing music all night and running Karaoke later in the evening
Professional Photo Booth
Open Bar (until 12am or we hit our budget!)
Sappy Remarks
Someone will probably be doing burpees at some point

Diane F: Voices for Ukraine

CFSBK Fit55er Diane F wants you all to know about an event shes involved with!

“I put together an event on September 12 which anyone can watch online. I’m a descendant of Ukrainian grandparents who were able to escape that country because of help from generous Americans. My purpose now is to raise awareness and aid for people caught in the crossfire of the current war.”

Voices from Ukraine

Thanks for your consideration,
Diane

Workout of the Day

SKILL: Toes to Bars

METCON

AMRAP 12:00
5 Kipping Toes to Bars
10 DB Strict Press
15 DB Front Squats

Rest 6:00

AMRAP 12:00
Jog 130m
1:00 Lateral Plank R
1:00 Lateral Plank L

Notes
Hit one of the AMRAPs followed by a 6 minute rest then switching.

For the T2B/DB segment, move at a faster clip. If your Strict DB Presses go away you can transition to push presses.
On the Run/Plank segment move at a steady aerobic pace and try to go unbroken on the lateral planks.

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CrossFit Group Class Programming Template (WK8/8)

CFSBK OG and Front Desk Hall of Famer Camillionare going overhead

R.A.D. coming to CFSBK on 10/8

Save the date, our shoe collaboration with R.A.D. is releasing soon and we’re going to have a special event to celebrate. On the Saturday of the 8th there will be a special group class workout and an additional floater workout in 608. The RAD team will be here with shoes, a taco truck, the gym decked out and a special guest! CFSBK members will be able to RSVP to the event before we open it to non gym members. Stay tuned!

Workout of the Day

STRENGTH

Light Snatch Complex

Snatch Grip Deadlift
+
Hang Power Snatch
+
OHS
+
Snatch Balance

Notes
Use today’s complex to develop stability in the snatch. If you’re experienced with the lift and can push on the weight a bit then go for it but otherwise use this as an opportunity to perform some positional volume work with lighter weights.

ASSISTANCE

3 Progressive Sets of:
A1: Floater Movement
A2: 8-12+ Seated Lateral Raises 3-1-1-2 Tempo
A3: :40e Lateral Plank

Floater Movements
– 8-12 Pause DB Goblet Squats
– 8-12 Dead stop Double KB Deadlifts
– 8-12 Push-Ups
– 5+ Chin-Ups

Notes
Choose a floater movement that rounds our your training from the past few days.

CrossFit Group Class Programming Template (WK8/8)

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15 Year Retrospective

Bare Bones

Here are some shots from the first year we moved into 597. As you can see it was a pretty bare bones set-up, but was a gigantic upgrade from our prior home at the Brooklyn Lyceum. There was a one month gap from when we had to leave the Lyceum to when we could start at 597 so CrossFit Virtuosity in Williamsburg offered to be a foster gym for that month. (Thanks again!)

As you can see only about half the gym was covered with flooring, the walls were bare and we had far, far less equipment. The move into a permanent home was expensive enough, so we had to make due with what we had until we were able to invest more into the facility. The first speakers we had were literally desktop computer speakers plugged into a wall. You couldn’t hear shit! The cinder block perimeter around the gym ate many phones during this time frame until we eventually sealed the top of that ledge. There are probably 10 old phones entombed behind those walls.

A big part of CFSBK’s business philosophy was just to not spend more money than we had. Crazy concept right?? We made due with as little as we could and gradually, over the many years kept improving and adding to the space.

Deb P does some Front Squats while Shane and Brian D discuss.. something. You can see those crappy little speakers in the back of the room near the laptop on the boxes.

Gabrus does some sledgehammer swings on that tire we still have. You can see we used to have three GHDs (two of which were garbage) a versa climber some panel mats. That black mat was “donated” by Equinox just after David quit. 

Coach Chris teaches an early Active Recovery Class. Coach Jess is jumping in as a participant as well. 

Definitely did not have a front desk. Just a cash only honor system with a bag of money we kept by the open door surrounded by a bunch of unlocked bicycles piled on top of each other. What could go wrong!?

Workout of the Day

STRENGTH

Bench Press

1-1-1

Notes
Work up to a heavy single on the Bench Press. Try not to miss any reps but today would be appropriate to reach failure on your heaviest attempt.

METCON

3 Rounds of:
3:00 Air Bike @ Aerobic Pace
3:00 AMRAP 75 Single Unders + 15/10 Push-Ups

Notes
Every 3:00 alternate with a partner between biking and the JR/PU couplet. For the couplet move at a steady pace for the full 3:00. Choose a push-Up volume that will allow you to go unbroken or no more than two sets. If several sets of 15 Push-Ups would be easy for you scale up to 7+ Ring Dips. For rounds 2 & 3 pick up where you left off in the prior JR/PU set.

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CrossFit Group Class Programming Template (WK8/8)

Welcome recent Foundations Grads Laney and Justin. Zelda is sitting in for Ash who couldn’t make Sunday’s class.

Anniversary Party Details

As you (hopefully) know by now, we’ve got our 15th anniversary party coming up on Friday 9/16. We’re so excited to celebrate this benchmark with the past and present members.

Date & Time: Friday 9/16 8pm-2am
Location: Littlefield at 635 Sackett Street

What to expect!
Live performance by Mariachi Sol Mixteco
Live DJ playing music all night and running Karaoke later in the evening
Professional Photo Booth
Open Bar (until 12am or we hit our budget!)
Sappy Remarks
Someone will probably be doing burpees at some point

Workout of the Day

STRENGTH

Back Squat
E3MOM x18:00
1 Rep

Notes
Work up to a heavy but submaximal single through the 6 sets. Ideally you work up to about 90-95%+ of a recent 1RM. Compare to week 1 of the cycle if you were here!

ASSISTANCE

3 Progressive Sets for quality and load of:
A1. 10 Push Presses
A2. 20 (Total) Back Rack Reverse Lunges

Notes
These movements should be performed as a superset with enough rest before going again. The Push Press and Lunge weight doesnt necessarily have to be the same each set but could be.

Ex:
10 PP @ 75lbs
20 LGS @ 75lbs

10PP @85lbs
20 LGS @95lbs

10PP @95lbs
20 LGS @105lbs

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CrossFit Group Class Programming Template (WK8/8)

CFSBK fan favorite Shawn C recetly graced evening OG with her presence. 

CFSBK 15 Year Retrospective

Homegrown Coaches

Did you know most of our coaches were once members? Currently on staff, Jeremy, Whitney, Brett, Katie, Erick and Lynsey all started out as group class members. This holds true for most of our former coaches as well. Over the years many people have expressed interest in coaching at CFSBK and when the circumstances and fit were right, we brought them on full time. Pictured above is Coach Whitney when she worked as a manager at lululemon. The local store contacted David about trying CrossFit and he was strangely more than happy to provide free private classes for the group. After the program ended, Whitney kept coming to group classes regularly and after expressing interest in coaching she transitioned careers. The photo above was in 2010 not too long after moving into 597.

Workout of the Day

For Time:

Row 2000m (total)
While partner holds a handstand or plank

10 Total alternating rounds of:
8 Ring Rows or 4 strict Pull-Ups
10 Box Jumps
12 Kettlebell Swings

Row 2000m (total)
While partner holds a handstand or plank

Notes
This will take some partner labor to get through. Keep a steady pace and have fun!

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CrossFit Group Class Programming Template (WK8/8)

Jessica is a new transfer to the gym, her and her partner John just moved here from Chicago. Welcome!

LABOR DAY SCHEDULE

Hey all, we’ll be running an abbreviated schedule this Monday for the holiday.

597
8am CrossFit
9am Short Circuit
10am CrossFit
11am CrossFit
12pm CrossFit

608
Open Gym
8-1pm

All other classes are cancelled.

Workout of the Day

STRENGTH

Bench Press

10 Reps @ 40%
8 Reps @ 50%
6 Reps @ 60%
AMRAP @ 70%

Notes
Rest around 2:00 between each set and go for it on the final set. If you don’t have a 1RM use this calculator to estimate a 1RM based on any recent numbers you do have. Otherwise work up to a weight you think you could do about 10+ reps with on the final set and see what you can get!

ASSISTANCE

10 DB LTEs
10 DB LTEs
AMRAP LTEs

METCON

Tabata Burpees

Notes
:20 on / :10 off of Burpees for 8 Rounds

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CrossFit Group Class Programming Template (WK7/8)

Philip with a great front rack receiving position during Thursday’s cleans.

Labor Day Schedule

Hey all, we’ll be running an abbreviated schedule this Monday for the holiday.

597
8am CrossFit
9am Short Circuit
10am CrossFit
11am CrossFit
12pm CrossFit

608
Open Gym
8-1pm

All other classes are cancelled.

Workout of the Day

5 Rounds for time of:
35 Air Squats
400m Run
15 Kipping Pull-Ups / 8 strict pull-ups

Notes
Aim for virtuosity on your air squats. While a simple movement on paper, make sure to hit depth, keep your posture and make the first rep look exactly like the 175th. Also don’t rip your hands on the kipping pull-ups. Accomplish this by grabbing the bar correctly and taking breaks as needed. We also offer WODnDONE hand wraps at the front desk.

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CrossFit Group Class Programming Template (WK7/8)

Allison with a great looking Split Jerk from Thursdays class

CFSBK 15 Year Retrospective

This picture was taken in December of 2009 when we were still operating out of the Brooklyn Lyceum. This is about a month before we moved into 597 and was our coaching staff at the time. (left to right: Jeremy, Laurel, Shane, David, Chris, Margie & Nick) All but Margie and Jeremy (who eventually married) have since left Brooklyn but were an integral part of our evolution.

Come celebrate CFSBK’s 15th Birthday on 9/16 at Littlefield NYC on Sackett Street. Event is from 8pm-2am!

Workout of the Day

ASSISTANCE

3 Rounds for Quality:
1:00 Handstand Hold
:30e Single Arm Static Farmer’s Carry hold
1:30 AMRAP Single Unders

METCON

EMOM 24:00
A: :45 Weighted Box Step-Ups
B: :45 Plank
C: :45 Floater Exercise
D: :45 Air Bike

Floater options:
A: 4-8 Strict Pull-Ups
B: 15 DB Push Press
C: Burpees

Notes
Move at an aerobic pace through these exercises. Choose a floater exercise that compliments what you have or have not done this week. Tomorrow we have kipping pull-ups, Sunday we Bench Press.

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CrossFit Group Class Programming Template (WK7/8)

Inside the Affiliate: Compensating Staff

Coach David and Nicole Christensen from CrossFit Roots have a series promoted by CrossFit in which they discuss matters relevant to affiliate owners. This is our second episode in this new series. Sharing it with our community as well!

Workout of the Day

Skill: Clean & Jerk

Today we’ll deep dive into the mechanics and phases of the clean and jerk. The first pull which takes the bar from the floor to the power position, the second pull which maximally accelerates the bar through full extension and the third pull where in you pull yourself under the bar. We’ll also spend time dissecting the split jerk.

STRENGTH

Clean & Jerk
1-1-1-1-1

Notes
Work up towards a heavy but technically sound single on the Clean and Jerk. Taster’s choice whether you’d prefer to power clean or squat clean.

CASHOUT

1 Warm-Up set then one set to failure of:
AMRAP Lateral Raises
AMRAP Bent Over Reverse Flys
AMRAP Strict Hanging Leg Raises

Notes
Use one submaximal warm-up set on each exercise to prime the muscles then perform one set to or very near to failure without compromising proper technique or using momentum. The AMRAP sets should really suck.

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CrossFit Group Class Programming Template (WK7/8)

Lamar with some DB Front Squats. The Dumbbell is one of the best training tools we use. They requires more stability and help develop muscle balance between arms. 

15 Years of CFSBK Retrospective

In this series leading up to our 15 year anniversary party on 9/16 we’ll throwback to some photos from the archives and give you some history lessons!

2011, Albany NY. CFSBK Coach Laurel M competing at the first ever North East Regional. As you can see, in their infancy regionals were held in a parking lot and more of a community picnic and throw down than the professional events we have in stadiums all over the world today. At this point, sleds were a rare sight in competitive CrossFit and this prowler push really threw people for a loop with many of the competitors never having touched one before the event. This was also before Reebok, Nike, No Bull, RAD and a variety of other companies started making CrossFit apparel, so we all mostly wore INOV8 trail running shoes and normal sneakers.