Workout of the Day

EMOM x 40 MIN
A. 12/9 Cal Ski Erg or 15/12 Cal Row
B. 45 sec Ring Plank Hold
C. 12/9 Cal Bike
D. 45 sec Sandbag Carry
E. 40 sec Shuttle Run

Notes
Please take note that Floater Strength day will be tomorrow instead of Friday because of the Juneteenth workout!

Today we have a long time domain and a great opportunity to work on pacing. If you’re not accustomed to modulating your intensity and effort for this kind of workout yet, start conservatively and build. For example, you might scale back the calories and hold/carry durations in the first two to three rounds until you get a feel for it, and then “turn the dials” accordingly.

The goal is to maintain our outputs for the entire 40 minutes, and that will likely not happen if you redline in the first half of the workout.

Work no longer than 45 sec in any given station.

Plank: Scale by walking feet forward to create an incline plank.
Sandbag: There is no RX load today. Use a moderately heavy bag for 45 sec unbroken.

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Programming Template: Week 6/8

STONEWALL is coming!

Save the date ya’ll. on Saturday June 27th we’ll be doing our annual pride workout “Stonewall”. This workout commemorates the Stonewall Rebellion, a week long demonstration and riot that started on 6/28/69 and is considered to be the start of the LGBTQ+ rights movement. We wrote this workout in 2018 and its become one of the staple pride workouts in the CrossFit community across the world! 100% of funds from this workout will go to the Sylvia Rivera Law Project

Why we support the Sylvia Rivera Law Project

Workout of the Day

STRENGTH

Front Squat
4 x 4-6, building

Notes
Focus on keeping your elbows high, chest tall, and core braced throughout every rep. Sets should build up to weights that feel heavy but repeatable, leaving ~1 rep in the tank by the final set. If you were here for Week 5, aim to increase weights slightly from last week.

METCON

4 Rounds of

AMRAP 2 MIN
300/250 m Row
Max Thrusters (115/75)

Rest 2 Minutes between rounds. Score total reps of thrusters.

Notes
Aim for Row +/- 1:15

Allow for at least 30 sec to work with the barbell. Minimize rest time when transitioning in and out of the rower.

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Programming Template: Week 6/8

From Madison: My goal this year was to break 300 on my deadlift and I did that in March. Then Steph told me about the Pride deadlift competition so I figured I’d just keep going heacier. I hit 325 a couple weeks ago and I hit a new PR of 335 today! I’m SO psyched!! Thank you to all my fellow CFSBKers who came to cheer me on!

🇺🇸 Don’t Forget to Vote! 🗳️

It’s election season CFSBK, and primary day is right around the corner. Whether you’re focused on city council, state senate, the comptroller’s race, or congressional seats, your vote matters, especially in primaries where turnout tends to be low and races can be decided by a small number of ballots.

Here’s everything you need to know to make a plan.

Key Dates

Early voting: Saturday, June 13 through Sunday, June 21 (happening now!!!)
Primary Election Day: Tuesday, June 23, polls open 6am to 9pm

Early voting hours and locations are often different from your regular Election Day polling site, so it’s worth double checking before you head out. New York has closed primaries, which means you need to be registered with a party to vote in that party’s primary.

Find Your Polling Site

Your early voting site may not be the same as your Election Day site. Look up both at the NYC Board of Elections poll site locator: vote.nyc

Learn About the Candidates

For a full rundown on who’s on your ballot, including local races and key offices like comptroller, check out the NYC Votes Voter Guide at nycvotes.org. It’s a great resource for figuring out what’s actually at stake and where candidates stand before you walk into the booth.

Workout of the Day

STRENGTH

A1. Pendlay Barbell Row 3×6-8 ea
A2. Rear Foot Elevated Split Squats 3×8-10 ea

Notes
Compare to Week 4. After 1-2 warm-up sets, perform 3 work sets of each movement. You may continue to build in load or add reps this week to each set. Aim to find weights that feel like RPE 8-9 by your final set.

METCON

3 rounds for time of:
400 Run
20 Kipping Pull-ups
10 Power Cleans (155/105)

Notes
Do not sprint the first run. Instead, find a run pace that feels sustainable for the entire workout. Aim to complete the pull-ups in 2-4 sets. Break them into planned, manageable sets (e.g., 8-7-5 or 5-5-5-5) with short rests. Power Cleans should be steady singles or 2-3 touch and go sets.

You should complete your first round in 5 minutes or less, scaling volume or load as needed to keep moving steady through the workout.

Pull-Up Options
1. 10-15 Kipping Pull ups
2. 5-10 Strict Pull ups
3. 10-20 Banded or Self Assisted Pull ups

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Programming Template: Week 6/8

Great turnout for Knicks game 5 on Saturday. What an epic way to watch the Knicks win it all!!!! GO KNICKS!

Protein options at the grocery store

Eating 0.7 to 1 gram of protein per pound of lean body mass is a well established range for individuals who want to fuel performance and health (that’s you, dear reader). Before getting into the weeds of tracking macros, we recommend starting simply by making a protein source the foundation of every meal throughout the day.

Generally, leaner proteins are advisable since they are less calorically dense than higher fat variants, which gives you more room in your calorie budget for the carbs and fats that support training and recovery. Below is a list of protein options to consider when making your shopping list. Keeping some of these staples on hand gives you plenty of options for building meals that support both health and performance.

Chicken breast or thighs (skinless)
Ground turkey
90% lean beef
eggs & egg white
Greek yogurt
cottage cheese
salmon or other fish
shrimp
deli turkey or ham (lower sodium options ideally)
protein powders
canned tuna or salmon
tofu
tempeh

Workout of the Day

ASSISTANCE

Every 3 min x 4 Rounds
10-15 Band Reverse Flyes
15 Ball Slams
12/9 Calorie Bike, Ski, Row OR 130m Jog

Notes
The first portion of today’s programming is part assistance work for our shoulders and part cardio. Focus on keeping mechanical tension through your full sets of flyes and raises, using steady tempo.

Use a light ball and aim for powerful slams and a quick cycle rate.

On the monostructural movement, dial intensity up or down as needed for today.

Scale volume so you complete each round in 3 minutes or less.

METCON

In 25:00, Perform 4-5 sets of the following for Load:
50′ Hand over hand rope pull
50′ Sled Push back
50′ Hand over hand rope pull
50′ Sled Push back

*Optional: Add 10-25 Push ups OR Tuck ups after each time you complete the work above.

Notes
Pull a sled with a 50′ Rope, Push the sled back then immediately repeat. Rest as needed between sets, trading off with athletes in class. Try to increase the load each set.

If your training week has been light so far, consider adding one of the optional calisthenics listed above. They are non-interfering with tomorrow’s program.

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Programming Template: Week 5/8

Rest period station working as intended during yesteday’s workout
(L to R) Sarah, Vicky, Justin, Jon, Aca and Philip

Slam Ball

Take out out inner angst with proper form.

Workout of the Day

Every 75 sec x 4 Rounds
A. 5 Deadlift +/275/185/135lb/-
B. 5-15 Strict Handstand Push-Up
C. 20/16 Calorie Row
D. Rest

Notes
Today’s workout will challenge our weightlifting, gymnastics, and monostructural capacity if we get the scaling right!

Deadlift: Heavy, but not maximal load. Aim for 5 touch and go reps at a very challenging weight for you. Scale up or down as appropriate.

HSPU: Full ROM = head touches down to same level of hands.

Spend up to 45 sec accumulating strict reps.

Adv: Aim for big sets.
Beg/Int: Break early and often. It’s okay to do tough singles today!

A. 5-10 Strict HSPU, partial ROM (dots or up to 1 abmat)
C. 5-15 Box Pike HSPU (dots or up to 1 abmat)
D. 10-15 Heavy DB Strict Press, broken as needed

Row: Complete the prescribed reps in 1 minute or less each round. Fight for it today, or scale as needed.

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Programming Template: Week 5/8

The work you put in at the gym is only half of the equation. What you eat, and how consistently you eat well, shapes your energy, your recovery, and your body composition more than almost any training variable, including how often and how hard you show up at the gym. A simple whole-foods approach covers most of the bases: quality protein at every meal, plenty of vegetables, fruit, and fats from real sources. Shop the perimeter of the grocery store, cook most of your own food, rinse and repeat.

5:00 breakfast with 78 grams of protein

As someone who takes next to no joy in cooking, here is a breakfast I (David) have 2-3 times per week. It takes me 5:00 to prepare, travels well if I need to take it to go, tastes great and has a ton of protein.

Steps
Add 1/2 cup of rolled oats to a bowl plus 1 cup of water and microwave for two minutes.
While it’s still hot, stir in one cup of lowfat Greek yogurt (or cottage cheese) and two scoops of protein powder until smooth.
Pour a cup of frozen blueberries over the top.

The oats provide the base, the yogurt adds creaminess and its own protein, the protein powder adds another 40-50 grams and the frozen blueberries cool everything down to a perfect eating temperature almost immediately. This keeps me full for hours and its so easy to make.

The macros
Calories ~605
Protein ~78g
Carbs ~63g
Fat ~5g

Watch Knicks Game 5 at CFSBK TONIGHT

This Saturday at 8:30pm we’ll be screening game 5 of the Knicks v Spurs on the big screen. We’ll have some refreshments available but BYOB and feel free to bring any food or snacks that you want! Doors open by 8pm.

KNICKS IN FIVE!!!!!!!