Workout of the Day

“Diane”

For Time:

21-15-9 Reps Each of:
Deadlifts
Handstand Push-Ups

Benchmark loading: 225/155lbs

Notes
This benchmark workout was first posted on CrossFit.com on Sept. 19, 2003. It should be a short, intense effort. There is a 10 minute time cap today.

Many athletes have completed this workout in blazing-fast times, but don’t let that deter you from attempting the prescribed version.

The load of the barbell should allow you to perform at least 7 unbroken deadlifts every time you pick it up. Reduce the load to achieve this stimulus and, above all, maintain the integrity of the lift.

The handstand push-up option you choose should allow you to complete at least 5 reps every time you kick up. Reduce the difficulty as suggested below. If scaling, your variation should not allow you to complete the reps unbroken (if you do, the movement is too easy).

HSPU: Strict or Kipping. Prerequisite to kip is at least 1 strict rep to the range of motion you’re using in the workout.

HSPU Scaling:
A. 15-9-6 HSPU
B. 21-15-9 Box Piked
C. 15-9-6 Box Piked
C. 21-15-9 DB Strict Press

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CrossFit Group Class Programming Template (WK4/8)

CFSBK circa 2008. Check out coaching alumni Gillian Mounsey performing “Dizzy Diane” in our old location the Brooklyn Lyceum.

“Diane” tips with Noah Ohlsen

Workout of the Day

STRENGTH

A1. Bench Press 3×4-6
A2. Three Point DB Row 3×8-12 ea

Notes
Bench Press: Take 3-4 progressive warm up sets before your work sets.

On both exercises, aim to go heavier or get more reps than in Week 2.

Rest about 1 min between movements, more if needed.

METCON

2 Rounds for Max Reps
1:00 Row (Calories)
1:00 Rest
1:00 Double Unders
1:00 Rest

-into-

2 Rounds for Max Reps
:30 Row (Calories)
:30 Rest
:30 Double Unders
:30 Rest

Notes
Six minutes of hard effort in this workout! Flirt with your threshold on the row and focus on relaxing and recovering as much as possible as soon as your rest period starts. Stay calm on the jump rope. Keep your hands low and in front of your hips.

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CrossFit Group Class Programming Template (WK4/8)

For the sixth year in a row, Paul Bennett has performed with his son’s group, “Theo Bennett’s Four Top,” which includes Paul and Theo, Theo’s math teacher Andy, and their friend Sophie. The group has added such a special touch to our annual art shows, and we are so grateful for their time and talent in making this and so many other art shows extra special.

More CrossFit classes and reminder on cancellation policy update

Effective this week our Friday evenings will now have 3 classes starting at 4pm, 5pm and 6pm instead of the 4:30/5:30pm classes we offered previously. Additionally, starting this Saturday the 1pm CrossFit class is back on the schedule to accommodate our busy weekends.

ICYMI, Effective ~2 weeks ago, members who no show or late cancel their classes will no longer have that class deducted from their weekly membership. The $15 penalty will still be incurred however and members still have their quarterly freebie pass on cancellation fees.

Workout of the Day

STRENGTH, PART 1

Every 2 min x 8 Sets
2 Snatches + 1 Overhead Squat

Notes
Snatches can be power or full today, athlete’s choice. They are not touch and go. After your first rep, reset the bar to the floor and take at least 5 seconds to organize before the second. Keep the bar overhead to continue into your OHS, to the best depth you can control.

Newer lifters: Work with light to moderate loads to build mechanics and consistency on the lift.

Int/Adv: Start around 50-60%. Add ~5% to the bar each set, working up towards 85%+. If you miss a lift, repeat or decrease load and wave up again.

STRENGTH, PART 2

Back Squat
3×6-8, Building or Across

Notes
If you were at the top end of the rep range (8’s) two weeks ago, add load. If you were doing sets of 6, you might repeat those weights and do more reps today.

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CrossFit Group Class Programming Template (WK4/8)

CFSBK Folk/Domestic Art

Check out this amazing piece of domestic artistry by Amy Muckerman! The quilt pictured above, made using CrossFit South Brooklyn shirts dating back to 2008, is a beautiful archival tribute to our community and history. If you attended the art show, you saw its debut—and soon, it will find a permanent home on our walls. We love it sooo much! Also peep the accompanying pillow made from our Topeki logo shirt.

Workout of the Day

30 min for Quality + Load
8 Strict Knees to Elbows OR Strict Pull Ups
40 sec Sandbag Bear Hug Hold
100′ Sled Push
1200m Bike or 400m Run

Notes
Groove on a steady pace today, focusing on quality of movement over intensity.

The gymnastic movement is athlete’s choice today, or you may mix and match, trading off movements each round.

Sandbag: Heavy!
Sled: Moderate weight you can keep moving at a consistent rhythm for the full 100′

If you attend 1-3 days/week, feel free to hit the bike/run a bit harder and keep your transitions tight.
If you attend 4+ days/weeek, this should feel like a comfortable, enjoyable day of training and you leave feeling like you have more in the tank!

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CrossFit Group Class Programming Template (WK4/8)

The 10th annual CFSBK Community Art Show is a wrap!

This weekend, we hosted our 10th annual CFSBK Community Art Show. A huge thank you to our organizers (Liz, JB, and Amy M.), as well as all the artists, volunteers, and attendees who came out to make the night such a big success.

This event began in 2014 when former member Kate Reece had the idea to showcase the talented artists within our community. It perfectly embodies many of the gym’s core values: celebrating our community, appreciating art, hosting unique and novel events, and shining a spotlight on our amazing members.

Over the years, we’ve showcased countless incredible artists, providing many of them with their first opportunity to exhibit their work publicly. We feel so fortunate to have such a wealth of talent among our members and loved seeing the new connections that were made last night.

Thank you again to everyone who participated, and we can’t wait to see you (and your art) at next year’s show! Stay tuned for more pictures from the event coming out this week.

Workout of the Day

FLOATER STRENGTH

A. Bench Press, 3×4-6
B. Back Squat, 3×6-8
C. (2 Squat Cleans + 2-4 Front Squats) x 6-8 Sets
D. Strict Press, 3×8-12
E. Deadlift, 3×6-8

Notes
Tomorrow we have sandbag holds, sled pushing, and some choices around rig work and biking/runing!

The lifts can be sets across or building. The rep schemes are the same as last week for ABDE, so aim to increase reps in the range if you were at the low end OR increase load if you were maxing out the reps.

Clean Complex:
Beg: Light to moderate load and aim for consistency in positions and range of motion.
Int/Adv: Start at 50-60% and build by about 5% each set. Feel free to use “wave” loading as well!

METCON

5 Rounds For Time:
8 Single Arm Chainsaw Row – L arm
8 Single Arm Chainsaw Row – R arm
16 Abmat Sit Ups
16 Russian KB Swings

Notes
Intent <13 min

Ideally use 1 Kettlebell for the whole workout. If you’re between weights on the row, a DB can also be used.

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CrossFit Group Class Programming Template (WK3/8)

Welcome recent Foundations grads Nabil, Eric, Ryan and Khalid!

The Chainsaw Row

Today’s workout includes some Chainsaw Rows. This row variation braces against the front leg and includes a little more trunk rotation than more traditional variations.