Workout of the Day

5 Rounds For Time
400m Run
160′ Sandbag Carry
10 Dual KB Deadlift (32/24kg)
10 Ring Push-Ups

Notes
Today’s workout presents a longer “grinder” effort with relatively straightforward movements.

If the prescribed deadlift and push-up work doesn’t look intimidating to you, make sure to challenge yourself with a very heavy sandbag today.

Scale some or multiple movements to achieve a 4-6 min round pace…

Run: 270m

SB: Pick a bag you can carry unbroken or with a quick break in later rounds as fatigue sets in.

DL: Unbroken, deliberate reps.

RPU: 1-2 Sets. Scale by simply walking your feet forward and/or raising the height of the rings to achieve an appropriate “incline” angle on the apparatus.

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(Programming Template: Week 4/8 )

Yana with a pre 1/2 murph flex

Wednesday 4/29: Suzanne Michelle Album Release / 40th Birthday Party AT CFSBK

Come join Suzanne-Michelle’s birthday and album release party – why have one milestone when you can have two?! Doors open at 8:30pm, and gym members get in free. For everyone else, a donation/entrance fee QR code will be available inside, with proceeds going directly to the musicians.

It’s going to be a stacked night with a DJ, a live music act, a bartender, and plenty of birthday magic. As Suzanne-Michelle said, “Hi! It’s my birthday party, and you’re invited. I think I’ll release a Hip Hop album while I’m at it. Then, I will melt your face off and perform on Aerial Pole. It’s gonna be huge!” Come through and keep an eye on her socials for fun birthday sneak peeks!

Workout of the Day

STRENGTH

Strict Press

75% x 5
85% x 3
95% x 1+

**Percentages are all of Training Max (90% 1RM)

Notes
This is our “1” week of the 5-3-1 cycle. Your Training Max (TM) is 90% of your 1 Rep Max. Use TM to calculate the three percentages listed.

Example:
1 Rep Max = 100lb
Training Max (90%) = 90lb

75% TM = 68lb x 5
85% TM = 77lb x 3
95% TM = 86lb x 1+

Perform 3 warm-up sets before your first work set. The final set is an AMRAP and should be very hard. We expect at least 2 reps, but ideally more like 3-6+. Bring your full effort for it.

If you do not have a 1 rep max, follow the guidance below:

2-3 warm up sets of 3-5 reps
1 moderately heavy set of 5
1 heavy set of 3
1 heavy, very tough work set for as many reps as possible (3-6+)

METCON

For Time
12-10-8-6-4-2 Reps Each
Single Arm DB Push Press – L arm
Single Arm DB Overhead Reverse Lunge- L arm
Single Arm DB Push Press – R arm
Single Arm DB Overhead Reverse Lunge- R arm
Kipping Toes to Bar

Notes
Today’s workout will challenge our shoulder endurance as well as stability and mobility on the lunge.

DB: +/50/35/20/- Choose a weight that will be tough to do 12 reps unbroken. Maintain push presses as you fatigue, not push jerks.

The lunge is contralateral: When the L arm is holding weight, the L leg steps back (R leg is doing the “work” of the lunge).

TTB Scaling
A. 6-5-4-3-2-1 Kipping or Strict (Half Volume)
B. Kipping Knees to Elbows
C. Partial ROM / Kipping Straight Leg Raise
D. Hanging Knee Raise

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(Programming Template: Week 4/8 )

Jaime and Shichen on Sundays monostructural ladder

The Three Modalities of CrossFit

CrossFit training is built on three fundamental movement categories

Weight lifting
Moving an external load, a barbell, dumbbell, kettlebell, sandbag or even your gym rival. The goal is developing strength, power and control by demanding that your muscles produce force against external resistance.

Gymnastics
Moving your own body through space. These movements build coordination, balance, flexibility, and bodyweight strength. Example: a pull-up, push-up, handstand, a plank or rope climb.

Monostructural
Repetitive, cyclical movement sustained over time. These efforts train your cardiovascular and respiratory systems to work efficiently. Example: running, rowing, cycling, swimming or jumping rope.

The goal is to be well rounded and capable within each of these categories, both in isolation as well as combined and fresh or fatigued. Today’s workout uses primarily weight lifting and one gymnastics movement.

Workout of the Day

PARTNER METCON

For Time:

21 Hang Power Cleans (135/95 lb)
21/15 Cal Row
15 Hang Power Cleans (155/105 lb)
15/10 Cal Row
9 Hang Power Cleans (175/120 lb)
9/7 Cal Row

*Partner 1 completes all of the work; then, partner 2 completes all of the work.
*Non-working partner can adjust weights while their partner is rowing.

Right into…

21 Box Jumps (24/20 in)
21/15 Cal Row
15 Box Jumps (24/20 in)
15/10 Cal Row
9 Box Jumps (24/20 in)
9/7 Cal Row

*Partner 1 completes all of the work; then, partner 2 completes all of the work.

Notes
We have two descending rep-scheme efforts with rest between each while your partner is working. Go into each piece with a “sprint” mentality. In the first part, the loading of the cleans increases, and the reps decrease. Expect the pulling redundancy to be in full effect. Focus on getting full hip extension and driving your elbows around the bar. In both efforts, push the pace on the rower as you are able. Work hard and have fun today.

Target times (each athlete):
Part 1 < 9 min
Part 2 < 7 min

Suggested Intermediate Scaling:
115/125/135-lb barbell and a 24-inch box
75/85/95-lb barbell and a 20-inch box

Continue to scale barbell weights and box height further as needed to meet the intended stimulus today.

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(Programming Template: Week 4/8 )

David gets a little back support from our CDO (Chief Dog Officer) Zelda

Strong Sets Comedy Show @ CFSBK on 5/1

Bring your friends and partners for a great night of comedy at your favorite gym! Strong Sets is a stand up comedy show at CFSBK that features some of the best stand ups in NYC performing, you guessed it: stand up comedy. We are the only comedy show in the world that is performed at a gym (false but fun to claim). And, therefore, we are the strongest comedy show in the world. Full stop.

Cohosted by: Courtney Fearrington (Sirius XM) and Maria Heinegg (HBO)

Full lineup tba

Purchase Tickets here!

Workout of the Day

STRENGTH

Back Squat
75% x 5
85% x 3
95% x 1+
**Percentages are all of Training Max (90% 1RM)

Notes
This is our “1” week of the 5-3-1 cycle. Your Training Max (TM) is 90% of your 1 Rep Max. Use TM to calculate the three percentages listed.

5/3/1 1 week explained

If you do not have a 1 rep max, follow the guidance below:

2-3 warm up sets of 3-5 reps
1 moderately heavy set of 5
1 heavy set of 3
1 heavy, very tough work set for as many reps as possible (5-8+)

ASSISTANCE

3-4 Sets
12-16 Alternating KB Gorilla Row
8-12 Matador Leg Raises
100′ Sled Push

Notes
Rest between exercises as needed for quality work.

These can be progressive sets, building in weight on the row and sled. The sled should never stop moving once you start, other than a brief turnaround. If it does, scale back load.

Gold standard on leg raise = active shoulder (not hunching/slumping), straight legs, toes rising above the hips, and no swinging!

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(Programming Template: Week 4/8 )

Rich Frank flying in 608

New Jump Ropes!

We recently received a fleet of new RX Smart Gear Jump Ropes for 597.  These ropes come in small, medium and long lengths which you can tell apart by the color of the cords and label on the handles. Beyond that, each rope is further adjustable with mechanism within the handle in order to make micro adjustments! Watch the short video below to see how its done!

Workout of the Day

STRENGTH

3-4 Sets x 6-8 Reps each side
A1. Kickstand DB Romanian Deadlift
A2. Single Arm Seated DB Press

Notes
Perform 3-4 progressive work sets of the couplet. Complete 6-8 reps of the RDL on each side before moving to 6-8 reps of the press on each side.

Use a “slower-down, faster-up” tempo on both movements, controlling the downphase of the movement on each rep.

Rest a little between sides as needed. Rest 30-60 sec between movements.

METCON

For Time:
20 Box Jump Overs (24/20″)
16 Alternating Single Arm Devil’s Presses (50/35#)
20/16 Calorie Bike
16 Alternating Single Arm Devil’s Presses
20 Box Jump Overs

Notes
When scaling, choose a box height and DB weight that allow for steady, deliberate reps.

For some of us, this bike will feel like an eternity. We promise it’s not. Get the fan turning, close your eyes for a bit, and dig in!

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(Programming Template: Week 3/8 )

Doing the Hang Power Clean, Front Squat, Muscle-Up workout in a circle rather than columns

Kickstand RDL

In today’s workout we see a kickstand RDL programmed as our hinging strength exercise. This variation follows all the same basic principles of other hinge exercises like deadlifts, (back extended, weight mid foot) but places one leg back in a ‘kickstand.’ The intention is to bias the forward leg’s glutes and hamstrings while using the back leg primarily for stability. Challenge yourself on this lift, you can probably do more than you think.