Workout of the Day

STRENGTH

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

A2) Pendlay Row
10-10-10

Notes:
These 3 sets can be progressive for each movement, working up to something challenging for the rep ranges. Rest about 45-90 sec between movements.
The RFESS will be loaded suitcase style, with DB’s or KB’s. If you struggle with this movement, you might start with 1 implement on the inside arm and/or use a pvc pipe to help you with stability.
If you cannot maintain good trunk/spine position in the pendlay row, place risers under your plates to bring the floor up to you slightly.

ACCESSORY

18 Min for Quality and Load
1:00 Sandbag Bear Hug Hold
1:00 Bike
:30 sec ea DB Side Plank
:30 sec L-sit

Notes:
Challenge yourself on the weight for the sandbag today, making sure you stay “stacked” and don’t sink or lean back.
For a heavy DB side plank, you will likely want to press the DB into position from seated and then move yourself into the side plank.
You can accumulate time as needed on the L-Sit or scale to a variation you can hold for 30 sec:
-Parallettes: straight legs > single leg straight > tuck
-Matador: straight legs > single leg straight > tuck

SOCIAL

Come to Friday Night Fever tonight!! Heats are at 5:30, 6 and 6:30pm. It’s going to be a fitness party so come through and support the first wave of CFSBKers taking on 23.1.

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CrossFit Group Class Programming Template (WK7/9)

Adam offered to tighten up all the loose bumpers to spec and loctite them as a gesture to the community! Here is him and Gus working through the 25s. Thank you, Adam!!!!

Should I do 23.1 scaled or Rx’d?

A lot of you looking at 23.3 might be on the fence about whether you should attempt this workout Rx’d or Scaled. Here are some scenarios and suggestions. Also make sure you’re aware of the test variations based on age and ability listed on the official score card. Good luck to everyone taking on 23.1!!!!

I have some toes to bars (strict or kipping) but 50 would take a long time to get through, potentially most of the workout. What should I do?
If you think you can complete the 50 toes to bars within the time cap I recommend you do the Rx’d version. You might surprise yourself with how far your get or how quickly you finish. The Open is a time to go for it and can be a great benchmark to reflect on for future efforts at the Rx division.

I have some toes to bars, but I’m definitely not getting through 50 of them. What should I do?
You’ve got 2 options here. Get through as much of the workout Rx’d as you can then transition to the scaled version and keep going. None of the reps beyond the Rx’d version will count for your Open submission but you’ll be able to benchmark an Rx’d division score and then still be able to get the rest of the workout in. Or you can do the Scaled version and try to crush it. Whichever version speaks to you most and whichever version you think will be the best test for YOUR fitness. Just make it clear to your judge if you’re doing version 1.

I don’t have muscle-ups!
This might not be as much of a problem as you’re worrying about. It’s going to be tough to get TO the muscle-ups in 14:00 and that’s what your goal should be. There is a tie break after the last power clean which will rank everyone who got that far but didn’t do a muscle-up (which will be a huge portion of the field). Get to the muscle-ups, and if you’re someone with the requisite strength (has some strict pull-ups and dips) see if a little Open magic will help you over the rings! TBH we’re a little surprised ring muscle-ups are in the Open as the trend recently had been to reserve ring muscle-ups for the next level of competition, but CrossFit never lets you sleep on things!

Workout of the Day

If you’re doing the Open, take it easy today. Lighter weights and lower intensity. 

STRENGTH

A1) Deadlift
10-8-6-10

A2) Dumbbell Z Press
3 x 12-15

Notes:
Rest about 1 min between exercises.
Goal is to increase weight on both lifts over the following three weeks.
For the deadlift we will use wave loading. Today, start with a moderately challenging weight for the set of 10 and 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: 95×10, 115×5
work sets:
135×10
155×8
165×6
145×10

METCON

AMRAP 6:00
12/9 Cal Bike
12 Wall Ball Shots

Rest 3 min

AMRAP 6:00
12 Lateral Burpees over DB
12 Alternating DB Power Snatches (50#/35#)

Notes:
The video shows the athlete jumping over 2 DB’s, but you’ll just have one!
You may alternate hands on the power snatch in the air (on the way down) OR at the floor, but both heads of the DB must touch the floor at the bottom of each rep.

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CrossFit Group Class Programming Template (WK7/9)

At least we know there will be NO BIKING in the Open!! Thank Glob.

The CrossFit Open Starts TODAY!!!!

23.1 will be released today at 3pm EST on Games.CrossFit.com. You can watch the official announcement and see some of CrossFit’s top athletes take on the workout with only a few minutes notice.

HOW AND WHEN TO PERFORM THE CROSSFIT OPEN WORKOUTS

CFSBKers will have three options for completing the CrossFit Open workouts each week. Check out your options below and make sure to register for the Open. This is our 13th year participating in the Open and already have over 80 CFSBKers registered to participate!

FRIDAY NIGHT FEVER

Every Friday starting at 5:30pm we’ll run three heats of the Open workout in 597. This is a more festive approach to the Open where we light up the space, break out the discoball and encourage folks to come watch. It’s a lot of fun! If you want to participate just RSVP for a heat time on Zen Planner (FNF is available only to people registered for the Open through CrossFit).

Note that your heat start time means that’s when we’ll review the standards and start your workout. All warm-ups will be DIY beforehand. We also ask that after you perform your workout (and recover) you help judge someone from the next heat. Volunteer judges from folks watching are also extremely appreciated!!

SATURDAY CLASSES

We will run the Open workouts Saturdays in group classes on 2/18, 2/25 and 3/4. Sign-up for these classes will work as normal and be available to all CFSBK members. Note that individuals not registered for the Open through CrossFit will do a modified version of the Open workout instead of the official version.

Each class will include a warm-up, standards review and then run two heats of the workout so that one person can perform the workout while another judges before switching roles.

OPEN GYM

Members who would like to perform the workout in Open Gym between Thursday and Monday are allowed to but need to manage getting their own judge. Their judge needs to be someone else registered for the Open or well versed in CrossFit.

Workout of the Day

PARTNER METCON

AMRAP 20:00
12/9 Cal Row
12 Plate Overhead Reverse Lunges, heavy
6 CTB Pull-Ups

Notes:
Partners will alternate full rounds.
Lunges are alternating, 12 total, 6 ea side.

Pull Up Scaling:
A. 2-4 CTB
B. 6 Kipping Chin Over Bar
C. 6 Jumping Chest to Bar

ASSISTANCE

3-4 Sets
5-8 ea side Single Arm DB Row, heavy
10-15 Seated Bent Over Reverse Fly

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CrossFit Group Class Programming Template (WK7/9)

Coach Erick at the helm of Short Circuit

Now Accepting Submissions for your CrossFit Haiku!

Our first Open workout of the year will be released Thursday and in anticipation, here is this week’s theme and extracurricular activity!

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 during Friday Night Lights or on Saturday!

CrossFit Open Haiku! Create and submit a CrossFit-centric haiku! If you’re not familiar, haiku is a short, unrhymed poem that adheres to a specific three-line, seventeen-syllable format. Line 1: Five syllables. Line 2: Seven syllables. Line 3: Five syllables. Below are some examples to get your creative muscles flexing:

Too many burpees
One hundred kettlebell swings
High fives all around

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

Row row row your boat
Rowing gently down the stream
Thrusters so extreme

My leg is aflame
A sliding tunnel of meat
I shall punish thee

All haiku submissions are to be emailed to: cfsbkfrontdesk@gmail.com. The winner of each week’s Extracurricular Open receives 5 extra classes or 2 CFSBK clothing items of their choice! Winners will be determined by a secret cabal at the top of CFSBK. Only individuals who are officially registered for the Open through CrossFit are eligible for prizes.

And lastly, as we want everyone registered to compete and know that life happens, here are all the ways to participate in this year’s open.

Workout of the Day

STRENGTH

Front Squat
4×4

Notes
Heavier than last week’s 3×5.

METCON

3 Intervals of:

AMRAP 3:00
10 Burpees to Target
50 Double Unders
Max Rep Squat Cleans* in remaining time

Rest 3 min

Notes:
Clean weight will increase each round. RX weights as follows, with scaling recommendations based on percentage of a 1RM or heavy single clean:
Round 1: 135/85 (50%)
Round 2: 185/115 (70%)
Round 3: 225/145 (85%)

The intent is to have at least 1 minute to work with the barbell, so scale the volume of or modify the first two movements as necessary.

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CrossFit Group Class Programming Template (WK7/9)

Welcome new Foundations grads Or, Emmett, Asad and Kat!

IRONWORKS  WITH COACH KATIE

We only need 1 more person to launch this program! Read below and contact coach Katie if you’re interested!

If you find yourself skipping out on the gym or modifying movements due to nagging aches and pains, then IronWorks is the right fit for you. Under the watchful eye of coach Katie, our in-house physical therapist, this program will focus on rehabilitation and performance simultaneously. She believes that training injured athletes to return to sport should be a systematic process that is tailored to the individual. Every participant can expect corrective strength balance work while safely resting their respective injury. In working with hundreds of clients over the last decade, Katie has established clear strength benchmarks that indicate an athlete’s preparedness to deadlift, run, press overhead, and so on. By following IronWorks, athletes will gain this objective knowledge and return to sport stronger and more confident than before.

What: 60 min semi-private personal training, 2x/week. Carefully planned programming provided to allow injured persons to train without worry. Similar to a regular personal training session, IronWorks will have a unique programming cycle. Based on movement screening and strength testing, folks attending class will follow an individualized strength cycle with pain-free scaling options alongside a group conditioning piece.
~30 min dedicated warmup/strength, ~30 min conditioning as a group

Upper Body Press/Squat Day

Upper Body Pull/Hinge Day

When: 8-9am Tue/Thurs at 608

Who: Anyone, really! Although Katie specializes in training injured individuals, she will always be able to help you reach your goals! Capped at 6 people.

Cost: $650/mo ($75/class, 8-9 classes per mo)

FAQ:

• What if I can’t make it to a class, will a session be wasted? No! You may drop in at open gym to complete your missed day at another time that week
• What if I can only make one day, but really want to sign up? You may do one day per week in person and drop in at open gym to complete your missed day at another time that week.
• What if I want to train more than 2x/week? I am a regular group class member and am looking to get a little more time in the gym. If you are registered with this monthly program, you are allowed up to 2 extra group class drop ins per week.
• If I am too nervous to take a group class while I am nursing an injury, but still want to train in the gym more than 2x/week, what are my options? You are allowed up to 2 drop ins to open gym per week! As per request, coach Katie will provide additional programming days at a cost of $50-100 for 1-2x/week respectively.
• I’m interested! When do I start? We will begin the cycle as soon as 4 people are on board. Contact katie@crossfitsouthbrooklyn.com to let her know you’re in!

I hurt my shoulder a few years back. It was an injury which should have kept me out of the gym for a couple of months. I ended up taking a couple of sessions with Katie. She recognized the nature of my injury and created a detailed set of guidelines and modifications that allowed me to return to classes within 2 weeks, while still rehabbing my shoulder. I will be forever grateful for that. I can definitely vouch for her expertise in this area. -Gene K

Workout of the Day

STRENGTH

4-6 Progressive sets of:
1 Strict Press + 2 Push Press + 3 Push Jerk

Notes:
Use the work sets to find a challenging weight for the complex. Make sure there is a clear distinction between each of the three movements, even as the load increases. You will be limited in load by the strict press, so work on efficient barbell cycling and perfect form for the push press and push jerk variations.

METCON

AMRAP 18:00
15 Box Jumps, 24/20″
12 DB Push press, 50/35/20lbs
9 Toes-to-bar

Notes:
This is a play on Open WOD 12.3… new and improved, with dumbbells!!

Scaling options:
TTB: Hanging leg or knee raises, 12 Sit-Ups

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CrossFit Group Class Programming Template (WK7/9)

Back in 2013 CFSBK hosted one of the CrossFit Open announcements and saw Annie Thorisdottir and Lynsey Valenzuela go head to head right here in 597!

83 CFSBKers are #INTHEOPEN

Holy Smokes! The 2023 CrossFit Open starts THIS WEEK with the first workout being announced on Thursday evening. If you have any questions about how it will all work, check Sunday’s blog post which details how you can participate as well as some fun stuff we have planned. If you havent signed up yet, this is your call to get off the fence and register at games.crossfit.com and join our team!!! Lets try to get to 100 CFSBKers #INTHEOPEN by the end of the week!

The Open is a great time to celebrate our community, the worldwide CrossFit community and to dig a little deeper with these workouts.

1 Stephanie Arabagian
2 Sammuel Auld
3 Casey Bader
4 Vinicius Baggio Fuentes
5 Tanner Beal
6 Tristan Bel
7 Paul Bennett
8 Laura Berk
9 jacinto Bonilla
10 Dan Calanca
11 Shawn Campbell
12 Anthony Casola
13 Ahmaed Cephus
14 Karl-Henry Cesar
15 Tim Chen
16 Ashima Chitre
17 Kevin Clark
18 Sheryl Cohen
19 Dan Conroy
20 Harry Copeland
21 Caleb Crain
22 Zel Crampton
23 Katherine Day
24 Ryan Dutch
25 Cidney Falk
26 Fred Feldman
27 Elizabeth Fine
28 Eric Flaxman
29 Omar Francis
30 Cole Francum
31 Joshua Gallagher
32 Micheline Gaulin
33 Sara Greenberg
34 Richard Greenspan
35 Katie Harper
36 Maria Heinegg
37 Andrew Hill
38 Linda Hutsal
39 Steve Hutsal
40 Mike Iaia
41 Darren Jer
42 Dan Kang
43 Walter Kaplan
44 Dylan Ketchum
45 Olena Knyzhnyk
46 Cathy Kolcun
47 Christina LaBrie
48 Mario Lang
49 Miriam Levin
50 Ashley Macha
51 John McGovern
52 Matt Merenich
53 Aafiya Mohammed
54 Gerry Mullany
55 David Osorio
56 Kaushal Parikh
57 Erick Pinto
58 Nicolas Preuss
59 Hung Quach
60 Alexander Rado
61 Suzanne Rollins
62 Tasha Russo
63 Lee Savage
64 Ashley Sawyer
65 David Scotchford
66 Elad Shapira
67 Laura Siegle
68 Joseph Sinchak
69 Charles Smith
70 Arin Soyen
71 Todd Steiner
72 Yu Tian
73 Lauren Turner
74 Gianna Valentini
75 Sophia Van Doren
76 Keith Walter
77 Renaldo Webb
78 Grant Wheeler
79 Avery Wittkamp
80 Jonathan Wright
81 Tong Xiang
82 Benjamin Zgodny
83 Joel Zimmer

Workout of the Day

EMOM 10:00
A. 4-8 Strict Knees to Elbows
B. 20 Wall Ball Shots

rest 3 min

EMOM 10:00
A. 12 alt DB Front Rack Reverse Lunges, heavy
B. 40 sec Shuttle Run, 25′ segments

rest 3 min

EMOM 10:00
A. 30 sec Weighted Hollow Hold Flutter Kicks
B. 40 sec Bike for Calories

Notes:
Scale the weight/height of the wall ball shot so you can hit 20 reps consistently within the minute — ideally unbroken.
On the shuttle run, one hand must touch the floor at the beginning of each segment.
On the flutter kicks, make sure shoulder-blades stay off the ground and keep your heels low, ideally no more than 6″ away from the floor. Use any implement: plate, DB, or KB.

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CrossFit Group Class Programming Template (WK6/9)

Friday Night Fever!! The next three Fridays!! 

CFSBKer Arin S’ recommendations on how to help Turkish and Syrian citizens reeling after the recent earthquakes

Our heart goes out to the people affected by the earthquakes. Arin wanted to share his recommendations on how to help:

Fellow CFSBKers, I wanted to write to you regarding the devastating earthquakes (7.8 and 7.6 magnitudes) that happened in south-eastern Turkey and Syria on February 6th. It is being reported that the death count has surpassed 20,000 with actual numbers being likely much higher.

I am working with multiple people across the Turkish community to support those in need. There are many organizations where those that wish to give can support the people in need, some that I have donated to:

– Ahbap – Bridge to Turkey As my family and multiple friends have confirmed that this organization is pretty good, declaring exact donations and receipts on platforms like Twitter,
– American Red Cross
– International Federation of Red Cross

Please note that like always it’s recommended for those that are donating to always research the institutions.

Workout of the Day

STRENGTH

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

Notes:
On the Snatch Pull: Push with the legs through the whole foot against the floor. Maintain even balance over the whole foot and actively keep the bar as close to the legs as possible, and maintain approximately the same back angle until the bar is past the knees. Once at lower to mid-thigh, open the hips explosively while driving vertically with the legs even harder to accelerate maximally.

Extend the entire body vertically—don’t try to mimic the hyperextension of the hips we would have in an actual snatch. Here we want to focus on vertical power and balance.

METCON

AMRAP 4:00
10 Snatches (95/65#)
12 Bar Facing Burpees

rest 4 min

AMRAP 4:00
10 Bar Muscle Ups
12 Bar Facing Burpees

Notes:
This is a play on Open Workout 19.3.
Snatches may be power or full.
You may jump or step back and forward on your burpees, but both feet must be in the air at the same time as you jump over the barbell.

Scaling:
Snatches: 65/45/35#
BMU: Kipping Pull-Ups

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CrossFit Group Class Programming Template (WK6/9)

From the Archives: CFSBK circa 2009. Still operating out of the Brooklyn Lyceum and hosting our first (or 2nd?) CrossFit Level 1 Certification. Pictured here are Amy Lyons, Adrian Bozman, Jenn Hunter Marshal and Joe Alexander doing the lunch break trainer workout. Also pictured is Margie!

EVERYTHING you need to know about the CrossFit Open @ CFSBK

HOW AND WHEN TO PERFORM THE CROSSFIT OPEN WORKOUTS

CFSBKers will have three options for completing the CrossFit Open workouts each week. Check out your options below and make sure to register for the Open. This is our 13th year participating in the Open and already have nearly 70! CFSBKers registered to participate! Monday we’ll share some fun activities around the Open we’re going to run this year!

FRIDAY NIGHT FEVER

Every Friday starting at 6pm we’ll run three heats of the Open workout in 597. This is a more festive approach to the Open where we light up the space, break out the discoball and encourage folks to come watch. It’s a lot of fun! If you want to participate just RSVP for a heat time on Zen Planner (FNF is available only to people registered for the Open through CrossFit).

Note that your heat start time means that’s when we’ll review the standards and start your workout. All warm-ups will be DIY beforehand. We also ask that after you perform your workout (and recover) you help judge someone from the next heat. Volunteer judges from folks watching are also extremely appreciated!!

SATURDAY CLASSES

We will run the Open workouts Saturdays in group classes on 2/18, 2/25 and 3/4. Sign-up for these classes will work as normal and be available to all CFSBK members. Note that individuals not registered for the Open through CrossFit will do a modified version of the Open workout instead of the official version.

Each class will include a warm-up, standards review and then run two heats of the workout so that one person can perform the workout while another judges before switching roles.

OPEN GYM

Members who would like to perform the workout in Open Gym between Thursday and Monday are allowed to but need to manage getting their own judge. Their judge needs to be someone else registered for the Open or well versed in CrossFit.

THEME WEEKS & THE EXTRACURRICULAR OPEN

Now onto the fun stuff! CFSBK will spice up the Open with Theme Weeks and the Extracurricular Open. If there’s gear to wear, rock it at Friday night Fever or Saturday classes through the Open.

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.

The winner of each week’s Extracurricular Open receives 5 extra classes or 2 CFSBK clothing items of their choice! Winners will be determined by a secret cabal at the top of CFSBK. Only individuals who are officially registered for the Open through CrossFit are eligible for prizes

REGISTER FOR THE 2023 CROSSFIT OPEN!

Workout of the Day

STRENGTH

A1) Back Rack Reverse Lunge: 3 x 10 ea

Notes:
Lead with your weaker leg/side if you know it. These are not alternating.
You may re-rack the bar and rest briefly between sides if needed.
Ideally, this is 3 sets of 10 reps at the same weight across, using same weight as last week.
If you haven’t been here for lunges consistently, then take a few warm up sets to find something that feels like a 7/10 RPE for a set of 10 and do 3 sets at that weight.

A2) Dual DB Prone Row: 3 x 6-10

Notes:
Go heavier than last week (3×9-12)
Rest as needed between movements, in the range of 60-90 sec.

METCON

3 Intervals of:

AMRAP 2:00
15/12 Cal Bike
30 Double Under’s
Max Reps Barbell Thrusters (95#/65#)

rest 2 min

Notes:
*Score is # of thruster reps achieved at the end of the 3 work periods.
*Intent is that you have at least 30 seconds each round to work with the barbell, so scale back the bike calories, DU reps, and/or jump rope skill as needed.
*Thruster should be about 50% of your max thruster, or something that you could cycle 12-15 reps unbroken if asked.
*You should be working at HIGH intensity for all three of these work periods.

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CrossFit Group Class Programming Template (WK6/9)

88 CFSBKers have SIGNED UP FOR THE CROSSFIT OPEN! Sign up Today and join the fun!!!

Nancy G, CFSBK and Education

Since CFSBK’s early days we have always had a kindred relationship with our community members in education. Teachers and administrators have always been well represented at the gym (we also offer discounts to teachers!) and many discussions about the parallels in pedagogy between the classroom and our gym have arisen . Below is a segment from CFSBK’er Nancy G’s application to a teaching role where they mention CFSBK’s impact on them as it relates to teaching. Please check out and like the video below!

Workout of the Day

STRENGTH

A1) Sumo Deadlift
6-4-2-6

A2) Single Arm Tall Kneeling DB Press
3 x 6-10 ea side

Notes:
Rest about 1 min between exercises.
Use your training notes from last week to guide you. Ideally both exercises should be heavier today.

For the deadlift we will use wave loading. If you were here last week, aim to start your set of 6 reps a bit heavier than the 6 you did last week. If you weren’t, start with a challenging weight for the set of 6 and 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:
1-3 warm up sets: 115×8, 145×4, 165×2
Work sets:
185×6
200×4
215×2
200×6

METCON

15-9-6 reps for time of:
CTB Kipping Pull-Ups
Deadlift (225/155#)
Tuck Ups

Notes:
The deadlift weight should be moderate here, such that you could do the round of 15 reps in 1-2 sets. It will definitely be lighter than any of your working sets on the sumo today!
Find a good hollow position at the bottom of each tuck up.
The CF Open is fast approaching! If you plan to participate, hold yourself to the standard now as good practice — make sure your chest makes visible, physical contact with the bar on every rep of your pull-ups today.

Pull Up Scaling:
A. CTB 9-6-3
B. regular kip 15-9-6
C. strict 9-6-3
D. jumping pull-ups, full volume

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CrossFit Group Class Programming Template (WK6/9)

Congratulations to CFSBK Clay Ross who along with his co-musicians in Ranky Tanky won a 2023 Grammy Award last weekend for Best Regional Roots Music Album. This is the groups 2nd Grammy. Read the full press release here and check out them winning the award and one of their songs below!

Workout of the Day

STRENGTH

3-5 Rounds for Quality and Load:
30 sec each DB side plank
20 pike overs
30 sec arch hold
Floater Movement

Floater Movement:
A. 10 goblet squats (we squatted yesterday)
B. 10 dual KB suitcase deadlifts (we will deadlift tomorrow)
C. 10 push ups (buncha burpees yesterday)
D. 10 pull-ups (we did chin ups on Monday and there will be pull-ups tomorrow)

Notes:
Choose a floater movement that complements your training schedule for this week. Use the notes above and your coach’s recommendations to help you!

METCON

4 min Row
(2 min Rest)
3 min Row
(1:30 Rest)
2 min Row
(1 min Rest)
1 min Row

Notes:
Each row is for meters. Choose a 500m split pace that you can sustain for the duration of each interval. You should get faster (have a lower split time) as the intervals get shorter.

As an example, a “good” outcome would be an athlete that starts their 4 min row at about a 2:10/500m split and holds that pace with minimal fluctuation for 4 min. Then they may be able to increase their effort and row a sustained 2:08 split for the 3 min interval. In the third piece they’re down to holding a 2:05 split, and for the final minute they sprint and finish below a 2:00 split.

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CrossFit Group Class Programming Template (WK6/9)

We started Diapers & Dumbbells in 2017 with the goal of providing a postpartum appropriate return to exercise to new parents. It was important to us to create an environment where parents could focus on THEMSELVES for the hour while their child was under the watchful eye of the amazing Sasha Slowcomb. Most baby and me classes require parents to wear or cart around their kids during class, often creating split attention between their own fitness and the immediate needs of their baby. Here, parents can focus on themselves with their kids just a few feet away. It’s a beautiful service to provide new parents!

Side Plank Holds

Side Plank Holds are an assistance exercise with the intention of challenging both your shoulder strength, stamina and stability as well as getting in some midline training. Check out coach Brett working through a set here!