Workout of the Day

STRENGTH

Bench Press

Intermediate+
90%x 3 Reps x 2 Sets
90%AMRAP

Novice
3 sets x 8 Reps

Notes
INTM: Determine your “Training Max” by taking 90% of a true 1RM you’ve established in the past 6 months. Then, take 90% of your training max and perform two sets of 3 reps. For your third work set, perform as many reps as you can leaving 1-2 reps in reserve. Your goal should be to get 4-8 reps with a cap at 10 reps.

NOV: Perform 3 sets of 8 reps at the same weight. This is our 2nd week doing 3x8s with one more to go next week. You should feel like you could do another 2-4 reps if you had to.

ASSISTANCE

4 Rounds for Quality & Load of
8-10e Windmills
8-10 Inverted Rows
8-16 Matador or Ring Dips
20 Hollow Rocks, Sit-Ups or Tuck-Ups 

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CrossFit Group Class Programming Template (WK2/12)

Seth on his final set of Kettlebell swings from Tuesdays metcon. “I was gonna do this in two sets until you came over with that camera!”

Do you take any supplements? Whey Protein? Vitamins? Radioactive Spiders?? If so, you should definitely check out our Thorne dispensary which gets you 15% off retail and free shipping on your orders… and NGL it helps the gym with a lil kick back! I (DO) have been using Thorne for a few months now to try their product before we partnered and can confirm it’s good stuff! I personally use the Chocolate Whey Protein, Electrolytes (when I do BJJ), the Fish Oil and Multivitamin. We’ve got some items that we generally recommend in our dispensary but they’ve got tons of products in their catalog if there’s something else you take that is not listed there. Don’t hesitate to reach out if you have any questions about it!

Get Started:

All CrossFit South Brooklyn members will receive 15% off and free shipping on Thorne product purchases when you create your account after visiting: http://www.thorne.com/u/CFSBK

• You will be prompted to confirm CrossFit South Brooklyn as your HCP referral during account creation.
• Discount will be reflected in your cart.

You can verify your Professional Connection and discount on your Thorne Profile page.

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The psychedelic power of the Sonoran Desert toad BBC Wellness

Workout of the Day

STRENGTH

Back Squat

Intermediate+
90%x 3 Reps x 2 Sets
90%AMRAP

Novice
3 sets x 8 Reps

Notes
INTM: Determine your “Training Max” by taking 90% of a true 1RM you’ve established in the past 6 months. Then, take 90% of your training max and perform two sets of 3 reps. For your third work set, perform as many reps as you can leaving 1-2 reps in reserve. Your goal should be to get 4-8 reps with a cap at 10 reps.

NOV: Perform 3 sets of 8 reps at the same weight. This is our 2nd week doing 3x8s with one more to go next week. You should feel like you could do another 2-4 reps if you had to.

METCON

5 Rounds For Time:
40 Double Unders
20 DB or KB Front Squats

Notes
This workout should be around 10′ or less. Choose a medium/light weight on the Front Squats that will allow you to perform all the DB Front Squats either unbroken or in at most two sets. (..35/20/15..)

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CrossFit Group Class Programming Template (WK2/12)

Lorenzo digging deep on deadlifts!

Using your time in Strength Segments

One of the biggest mistakes we often see people make in their strength segments is getting to their working sets too soon and not resting enough in general. To maximise your effort on each lift you should be carefully monitoring the clock to get as much rest as possible between sets. This will allow you to produce the best effort every time you get under the bar. Its OK to literally be sitting there for 3 minutes or more doing nothing if you have the time. Even if you feel ready for your next set, your body is still chemically replenishing the ATP in your muscles that allow you to produce force.

This cycle we have three working sets on each of the dedicated lifting days and it should take you 8-12 minutes of progressive warm-up sets to get to your first work set. Here are two examples of 20 and 15 minute segments and some examples of warm-up sets and time stamps regarding when to start your working sets. In the latter example you just need to move through your warm-up sets a bit quicker. Planning ahead on what your weight jumps will be is extremely helpful to make sure you’re staying on task versus trying to figure out what you should do next while at the gym. As always- your coaches are available to help you with a warm-up progression and provide feedback on weight selection and rest periods.

20:00 Lifting Segment with three work sets
Warm-Up Sets
45×8
75×5
95×3
105×1

Working Sets
@ 12:00 Set 1 (115×3)
@ 15:00 Set 2 (115×3)
@ 19:00 Set 3 (115×7)

15:00 Lifting Segment with three work sets
Warm-Up Sets
35×8
50×5
60×3
70×2

Working Sets
@ 9:00 Set 1 (75×8)
@ 11:30 Set 2 (75×8)
@ 14:00 Set 3 (75×8)

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Varied Not Random #38: Lifting Shoes, Belts, Knee Sleeves, etc. – Necessary or not?

Workout of the Day

STRENGTH

Shoulder Press

Intermediate+
90%x 3 Reps x 2 Sets
90%AMRAP

Novice
3 sets x 8 Reps

Notes
INTM: Determine your “Training Max” by taking 90% of a true 1RM you’ve established in the past 6 months. Then, take 90% of your training max and perform two sets of 3 reps. For your third work set, perform as many reps as you can leaving 1-2 reps in reserve. Your goal should be to get 4-8 reps with a cap at 10 reps.

NOV: Perform 3 sets of 8 reps at the same weight. This is our 2nd week doing 3x8s with one more to go next week. You should feel like you could do another 2-4 reps if you had to.

METCON

6 Rounds for time of:
6 Kipping Pull-ups
12 DB Push Presses
18 Kettlebell Swings

Notes
This should be a workout you can move through unbroken for all movements or no more than 2 sets getting into the later rounds.
KPU: +CTB/KPU/Strict or Banded/Jumping
PP 50/35/20.. lbs
KB 24/20/16.. kg

ASSISTANCE

Lateral Raises
3×12-16

DB Hammer Curls
3×12-16

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CrossFit Group Class Programming Template (WK2/12)

Jose, “Had fun, didn’t die.”

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Which is Harder? Crossfit, Powerlifting, Strongman, Bodybuilding Differences and Difficulty Compared

Workout of the Day

WARM-UP

3 Rounds for Quality:
1:00 Air Bike
8e Single Arm KB Deadlifts
:20-:30 Ring/Matador Support
6-10 Hanging Weighted Leg Raises

METCON

AMRAP 18:00
270m Run
12 Push-Ups
9 Deadlifts
6 Hang Power Cleans

Notes
Choose a medium weight for the barbell complex, something that will allow you to perform all three hang power cleans unbroken but be challenged by them. (..155/135/95/75..)
For the Push-Ups, if you want to increase the difficulty perform 12 deficit push-ups using 30-45 lb DBs. If you want to decrease the difficulty perform 12 elevated or banded push–ups.

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CrossFit Group Class Programming Template (WK2/12)

Grant W

Couch Towards 5k” Program with Grant and The Phoenix

Last month, I (Grant W) started volunteering with The Phoenix, an active sober community that, in their own words, “fuels resilience and harnesses the transformational power of connection so that together we rise, recover, and live.” It’s an incredible group, and I quickly found myself raising my hand to co-lead a 5k training program alongside fellow volunteer James Gusmer.

The Phoenix Couch Towards 5K will be an easy-to-follow 9-week training plan, starting March 26th and culminating on May 28th, when we’ll run a 5k together. The only requirement for attendance is 48 Hours of Continuous Sobriety.  For those 9 weeks, we’ll meet every Saturday from 8-9am in Prospect Park to run together, stay motivated, give high-fives, etc. And in between, runners can stay connected in the Couch Towards 5k Facebook group.

Sound cool? Check out the training plan here.  Register for the March 26th run here. And for anyone who has questions or wants to chat about the program, The Phoenix, recovery, all that stuff—send me a note or call / text me! (203) 241-4362

CFSBK has partnered with The Phoenix and will soon be offering a Free CrossFit class to individuals in recovery. Details to follow soon!

Workout of the Day

STRENGTH

Bench Supported DB Bent Over Row
3×8-12e

Notes
Perform 3 progressively challenging sets per arm.

METCON

20:00 for Quality:
130m SB Carry
Then, 2 Rounds of:
6 Push Press
6 Kipping Pull-Ups

Notes
Move at a steady aerobic pace on this workout. The push press comes off the floor and should be unbroken for the two sets of 6 per round. You can stay at the same weight or if able increase as you move through the workout. Scale up the pull-ups to 3 Bar Muscle-Ups or scale down to 3-6 banded or Strict pull-ups. Try to go heavy on the sandbag but something allows you to go unbroken for the walk or only put it down once at the turn around point.

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CrossFit Group Class Programming Template (WK1/12)

The one and only Cidney F! CrossFitter, DJ and Baker extraordinaire

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The Rogue Strongman Sandbags with Steve Slater

Workout of the Day

STRENGTH

Power Clean + T&G Clean + Front Squat + Jerk

Notes
Work up to a heavy but technically sound single on the complex. Perform a squat clean on the second clean and your favorite version of the Jerk.

METCON

AMRAP 10:00
8 DB Hang Power Clean + Reverse Lunge (R)
8 Burpees
8 DB Hang Power Clean + Reverse Lunge (L)
8 Burpees

Notes
Scale the Burpees to Squat Thrusts (no Push-Up burpee) if needed

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CrossFit Group Class Programming Template (WK1/12)

From our friends at Beyond the Whiteboard! This was shot pre pandemic as you can see from some of the old set up we’ve got at the gym but they’ve relaunched this series and have started with CFSBK. Super cool look inside our compound!

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WINNER: Open Workout 22.3 — Mallory O’Brien

Workout of the Day

STRENGTH

Hang Power Snatch
1-1-1

Notes
Work up to a heavy single on the HPS. Focus on an aggressive turnover and solid receiving position.

METCON

3 Rounds for time of:
Row 500/400m
21 Hang Power Snatches

Notes
Use a light barbell (75/55/35) and try to perform the snatches in 3 sets or less per round.

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CrossFit Group Class Programming Template (WK1/12)

Semih and K.R. with great overhead positions during Thursday’s 14′ Row, BJO, DB Push Press AMRAP

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Brittney Griner’s Plight Says More About America Than Russia The Atlantic

Workout of the Day

STRENGTH

Bench Press

Intermediate+
85%x 5 Reps x 2 Sets
85%AMRAP

Novice
3 sets x 8 Reps

Notes
INTM: Determine your “Training Max” by taking 90% of a true 1RM you’ve established in the past 6 months. Then, take 85% of your training max and perform two sets of 5 reps. For your third work set, perform as many reps as you can leaving 1-2 reps in reserve. Your goal should be to get 6-12 reps with a cap at 15 reps.

NOV: Perform 3 sets of 8 reps at the same weight. You should feel like you could do another 4-6 reps if you had to.

ASSISTANCE

4 Sets for Quality and Load
5-8 Chin-Ups or Weighted Chin-Ups
8-16 Dips (Ring, Matador or Bench)
16 Anchored Weighted Sit-Ups
1:00 Double Kettlebell Farmer’s Carry

Notes
💪💪💪💪

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CrossFit Group Class Programming Template (WK1/12)

Judy Goldberg Appreciate Post

Judy has been a member at CFSBK for 5 years now. She originally started doing personal training with Jess Fox and Whitney Hubbard but slowly worked up the courage to try group classes. After the gym reopened in 2020 she eventually decided to take the plunge and join classes. Her advice to others in the same boat is to “not be scared of the most awesome place ever and go for it!” Outside of CFSBK Judy is the head of user research at Scholastic and is planning a trip to France for her upcoming 60th birthday.  She said she already has mapped out all the CrossFit gyms shes going to visit and is so excited to check them all out and represent CFSBK. Go Judy!!!

Workout of the Day

STRENGTH

Back Squat

Intermediate+
85%x 5 Reps x 2 Sets
85%AMRAP

Novice
3 sets x 8 Reps

Notes
INTM: Determine your “Training Max” by taking 90% of a true 1RM you’ve established in the past 6 months. Then, take 85% of your training max and perform two sets of 5 reps. For your third work set, perform as many reps as you can leaving 1-2 reps in reserve. Your goal should be to get 6-12 reps with a cap at 15 reps.

NOV: Perform 3 sets of 8 reps at the same weight. You should feel like you could do another 4-6 reps if you had to.

METCON

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

Notes
The Bike should take you around 2-3:00
Your wall ball weight and height selection should allow you to chip through the 70 reps not performing any sets less than 10 reps at a time.
The double unders should take you around 3:30-5 based on your speed and ability. Scale by 50 reps or so to finish within that time frame.
See you on the other side.

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CrossFit Group Class Programming Template (WK1/12)

King Charles holding court over these Thrusters

Final Open Results

The leaderboards below are based on everyone’s relative score only within the gym. You can go to Games.CrossFit.com to see everyone’s global rankings relative to each other, apply category specific filters like masters, regional, occupational, scaled only or Rx only etc if you’re curious. In the end, the Open is about putting up a solid effort every workout and throwing down not only with the rest of the CFSBK community but the CrossFit world at large. It’s also a great opportunity to see how freakishly fit the best in the sport are. For example, the top male and female meat robots finished 22.3 in under 4:15. Insane

Big respect to everyone who signed up and completed all three workouts. The Open puts everyone out of their comfort zone a bit and challenges many to attempt weights and movements they thought impossible. It also puts you on a on stage for three weeks which can be a little scary and vulnerable… but that’s the point!! Thank you to everyone who signed up, helped out at FNF, judged and cheered on friends, egged someone else to sign up, posted about it on social media and made the 2022 season special in some small or large way!

Overall Leaderboard (all divisions)

Women's Leaderboard (all ages)

Men's Leaderboard (all ages)

Workout of the Day

STRENGTH

Shoulder Press

Intermediate+
85%x 5 Reps x 2 Sets
85%AMRAP

Novice
3 sets x 8 Reps

Notes
INTM+: Determine your “Training Max” by taking 90% of a true 1RM you’ve established in the past 6 months. Then, take 85% of your training max and perform two sets of 5 reps. For your third work set, perform as many reps as you can leaving 1-2 reps in reserve. Your goal should be to get 6-12 reps with a cap at 15 reps.

NOV: Perform 3 sets of 8 reps at the same weight. You should feel like you could do another 4-6 reps if you had to. There are two more weeks of 3x8s.

METCON

AMRAP 14:00
14 Cal Row
14 Box Jump Overs
14 DB Push Press

Notes
Challenge yourself on the push press weight (+/50/35/20/-)

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CrossFit Group Class Programming Template (WK1/12)

So sad the Open is over right???? Right?????

Congrats to everyone who completed all three workouts in this year’s Open! What were your favorite to least favorite workouts in this year’s open and why?? We’ll have the full results tomorrow as the leaderboard takes a day to actually settle in.

Here’s coach DO’s answers:

Favorite: 22.1
I usually don’t like low skill engine workouts like this (because I do poorly in them!) but I felt pretty happy with my pace and performance on this one. I went to a very uncomfortable place and stayed there for a long time. No wasted time on transitions and all the movements were short enough not to blow you up. Also great to have the Spirit of CFSBK, Lizzie D as my judge!

Middle 22.2
I came into the Open with a back strain so seeing this workout made me pretty nervous. Even warming up for it I was tentative if I’d give it a real effort or just try to do a few reps to put up a score. Once I got going it felt good and actually kept feeling better the farther I got. Also- unlike everyone else in the world my back felt a ton BETTER when I was done. Move well people. Also this one gets bonus points because of the CrossFit Games athletes in the room when I did it at Rogue HQ.

Worst 22.3
I kind of assumed I’d clear the BMUs and get a few cracks at 135 but it was not meant to be. This was hard to anticipate how it would go because people were all over the map with this one. Some really fit folks not making it to or past the BMUs and some high level gym people finishing it. I’m not sure if I had been more aggressive with my pace how much farther I’d get. Those 115lb thrusters were tough and I lost a lot of time staring at the bar. After 7 BMU I had three misses in a row so sort of hit a wall.

Overall a fun open! I wish there was a 2 part workout that had a lift in it but I’m overall pleased with the events. I feel like I gave each workout a proper effort and have no regrets about any one performance.