Workout of the Day

FLOATER STRENGTH

A. Back Squat 3×6, Building

B. 3 Power Cleans + 3 Push Jerks x 6-8 sets

C1. 5 x 3-5 False Grip Ring Pull Up
C2. 5 x 30 Sec Parallette L-Sit (straight legs)

D. Bench Press 3×6, Building

Notes
Tomorrow we have power snatches, deadlifts, and wall walks.

C&J Complex: Aim to do 1 set about every 2 minutes. The cleans are not intended to be touch and go. Complete the 3 power cleans each as singles, resting 5-10 sec between. From your third clean, continue into 3 push jerks, focusing on a smooth, vertical dip with the weight in mid-foot for each rep.

Gymnastic Superset: Refer back to yesterday’s program for scaling and progression options!

METCON

AMRAP IN 17 MIN
17 Cal Bike
17 Air Squats
17 Double Unders
17 Push Ups
17 Ball Slams

Notes
CFSBK is 17 today!!! Let’s celebrate with this little combo.

Intent for the workout is 3-5+ Rounds. Make Captain Osorio proud: move through your air squats and push ups with virtuosity! Scale the push ups by elevating hands on a bench, box, or bar in a rack.

If the bike will take you longer than 2 minutes, scale it back in the realm of 12-15 calories.

DU Scaling:
A. 30-40 sec DU practice per round
B. 34 Single Unders

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CrossFit Group Class Programming Template (WK3/8)

2007 CFSBK1.0 with our weekly workout in St. Mary’s Playground. Pictured are Jamal and Jaime, the two first CFSBKers

CFSBK is 17 Today!!!

Today marks CFSBK’s 17th anniversary! Seventeen years ago, we ran our very first workout in St. Mary’s Playground, and we haven’t stopped moving forward since. The list of people who have made CFSBK such an enduring and special place is far too long to name. Thousands—possibly tens of thousands—of people have come through our doors (since we upgraded to having doors in 2008!), and each one has left a mark on the gym’s culture and rich history.

Thank you to everyone, past and present, who continues to make CFSBK, in our opinion, one of the greatest places on Earth. We love you all! Enjoy this trip down memory lane from some videos of CFSBK through the eons.

Class clip from 2008, still in the basement of the Brooklyn Lyceum! Some familiar faces still at CFSBK from this video!

This is a CrossFit Journal interview preview with David taken in 2009. The full version no longer exists 🙁

In 2010 a Healthbeat shot some training at our new home at 597 Degraw street. THE GYM LOOKS SO DIFFERENT

2011? Niteline comes to CFSBK to interview Robb Wolf on the Paleo Diet

2015 video we shot for CrossFit on Constance who is still a regular at the gym!

Which led to Norah O’Donnell and CBS This Morning coming to CFSBK to see for themselves!

Part of a larger series on the gym, in 2017 CrossFit came to CFSBK to document our secret formula for (it’s mainly just working hard and being nice)

A recent Rogue Fitness Gym tour of CFSBK

Workout of the Day

STRENGTH

A1. 5 x 3-5 False Grip Ring Pull Up
A2. 5 x 30 Sec Parallette L-Sit

Notes
On the pull ups, begin each rep with elbows locked in a full hang with the knuckles turned out.

It’s okay to break these sets into singles or doubles and reset your false grip each time.

Pull as high as possible on each rep. Whatever progression/scaling option you use, it should be one that allows you to finish with the hands/rings in physical contact with your chest.

The false-grip ring row is a foundational drill that challenges the athlete’s wrist flexibility and enhances forearm and back strength. While perhaps not as glamorous as the muscle-up, this exercise contributes significantly to overall upper-body strength and flexibility.

ASSISTANCE

3-4 Rounds for Quality
Bicep Curl 21’s
45 sec each Side Plank
10 Lying DB Hamstring Curls @ 3011 tempo
270m Jog, 250m Row, or 500m Bike

Notes:
Bicep Curls can be done with dumbbells OR a barbell, and are as follows:
7 reps bottom half
7 reps top half
7 reps full range of motion

The hamstring curls can be done on the floor as shown in the demo video, or lying prone on a bench.

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CrossFit Group Class Programming Template (WK3/8)

Join us on Saturday 10/19 to celebrate and suffer through our 15th annual Fight Gone Bad charity event! This CFSBK tradition has raised over $440,000 for a variety of amazing causes through the years. This year we will again be partnering with Brooklyn Community Housing & Services

REGISTER HERE though 9/25

For our 15th year doing Fight Gone Bad, we’ve decided to put a little spin on the workout in what we’re calling the Brooklyn Edition of this workout. 

3 Rounds For Total Reps of:
1:00 Wall Ball Shots 20/14/10lbs to 10/9/8′ target
1:00 Alternating Dumbbell Snatch 50/35/20lbs
1:00 Box Jump Overs 24″/20″/16″
1:00 Shoulder to Overhead 95/65/45
1:00 Row, calories
1:00 Rest

How do you perform the workout “Fight Gone Bad”?
Perform 1 minute of work at each of the 5 stations, moving immediately to the next station after 1 minute. The clock does not reset or stop between exercises. A one-minute break is allowed before repeating each round. One point is given for each rep or calorie. Each team member will start at a different station and rest at the same time. Teams with 6 members will have two people start on the same station, but they will use different equipment (e.g., separate barbells, med balls).

Explain the event!
Shortly after signing up, you’ll be placed on a team of 5-7 other CFSBKers. You and your cohort will choose a team name and costumes for the event. We always hold this event around Halloween to tie into the holiday, making it even more fun! Here are some examples from years past.

How does fundraising work?
At its heart, Fight Gone Bad is about helping those in need within our community. BCHS provides housing and services for more than 1,000 formerly homeless and at-risk children, women, and men each year. They help people learn to live productively and independently, with dignity and hope.

We’ll have a single fundraising link that everyone registered for the event can use to send to friends and family to help raise money for our cause. Donors can select your name from a dropdown menu, so you won’t need to create a profile—just share the link and story. As always, we’ll provide templates to help you get the word out. While some folks always knock it out of the park, our goal is for every person who signs up to raise at least $10 and contribute to the spirit of Fight Gone Bad.

Workout of the Day

STRENGTH

Every 2 Min X 4 Sets
3 Power Clean + 3 Push Jerks

Every 2 Min X 4 Sets
2 Power Clean + 2 Push Jerks

Notes
The dip in the push jerk should be exactly the same as the dip in the push press you’ve been working on in the past two weeks! From the dip, here’s the play-by-play on your push jerk from the fine folks at Catalyst Athletics:

“Brake as quickly as possible in the bottom (of the dip) and drive straight back up aggressively with the legs to accelerate the barbell upward maximally. As you finish the extension of the legs, push the bar up and slightly back with the arms to preserve as much bar speed as possible, and quickly move the feet into your squat stance as you punch the elbows into a secure overhead position and sit into a partial squat.”

METCON

Open Workout 12.1

AMRAP 7 :00
Burpees!

Notes
This workout begins from a standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed.

As a scaling option, remove the standard of touching the 6″ target, and instead finish with the hips extended, the feet leaving the floor, and a clap overhead.

Use the 7 minutes as a benchmark to test not only your endurance, but also your mental toughness.

Find a sustainable pace. Going too fast early on might lead to burnout. Control your breathing to avoid overexertion. Inhale as you drop down and exhale as you jump up.

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CrossFit Group Class Programming Template (WK3/8)

 

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A post shared by CrossFit South Brooklyn (@cfsbk)

In case you missed it, here’s a little overview of some of the 597 changes

Scott Panchik CrossFit Open Workout 12.1

With commentary!

Workout of the Day

STRENGTH

A1. Back Squat 3×6, building or across
A2. Three Point DB Row 3×8-12ea @ 2011

Notes
Use your notes from last week’s sets of 8 squats to progress yourself today. If technique, depth, and bar speed were good last week, aim to pick up where you left off.

Example 1
Week 2: 145, 155, 160#
Week 3: 160, 165, 170#

Example 2
Week 2: 95, 100, 105#
Week 3: 110, 115, 115#

METCON

5 Rounds for Time:
10 Toes to Bar
20 DB Box Step Overs

Notes
Intent <13 min

Use a single DB on the step overs, suggested 50/35/20#. Choose a box height and loading scheme that allows you to move through at a steady grinding pace.

Hold the weight in any rack position — goblet, behind the neck, or single arm front rack. The rep starts with both feet on one side of the box, transitions with both feet atop the box, and finishes with both feet on the opposite side of the box.

If you can easily do sets of 10+ TTB unbroken, consider scaling up to 12-15 reps per round today.

TTB Scaling
A. 6-8 Kipping
B. 5 Strict
C. 10 Kipping Leg Raises
D. 15 Sit Ups

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CrossFit Group Class Programming Template (WK2/8)

We had an incredible turnout and such a fun event for our 4th annual Wet Hot American Throwdown. Thanks to all who came out to compete, cheer and Coach Katie and Danny for running the show. We’re already brewing up ideas for next year

WHATD Final Results & Teams

Click here to see the final results of the event!

“Munchichi” Cathy and Brian

“Kilo-manjaro Climbers” Greg and Ashley

“Thick Boy Summer” Nate and Lester

“Scrambled Legs and Achin” Matias and Toni

“The KrossFit Kens” Stefan and David

“What a WOD” Cauvery and Daniel

“The Emerald Ergs” Stephanie and Charles

“Life is Jort” Bo and David

“Snatch Masters” Chimene and Joseph

“Sponsored by Pizza” Jared and Tess

“Rower? I Hardly Know her!” Cole and Jeff

“Team Han-Man” Adam and Tate

“Veloci-Lifters” Dan and Joey

We somehow didn’t get a team shot! WAH
“Fergetaboudit” Coaches Brett and Whitney

Workout of the Day

FLOATER STRENGTH

A. Back Squat 3×8, Building
B. 3 Power Clean and 3 Push Press x 6-8 sets
C. Sumo Deadlift 4×5, Building

Notes
As always, you may superset your main strength exercise with a non-interfering DB/KB or bodyweight movement!

Tomorrow we have back squat, DB rows, toes to bar, and step overs.

Clean and Press Complex: Aim to do 1 set about every 2 minutes. The power cleans are not intended to be touch and go. Complete the 3 power cleans each as singles, resting 5-10 sec between them. From your third power clean, continue into the 3 push presses, focusing on a smooth, vertical dip with the weight in mid-foot for each rep. Refer back to week 1 for loads. The intention is to increase 2.5-5% from last week.

METCON

4 Rounds For Load and Quality
16 Alternating DB Bench Press
270m Run
30 Sec Dual KB Front Rack March
Floater Movement (pick one):
a. 15 Abmat Sit Ups
b. 20 KB Swings
c. 30 sec Jump Rope Practice (singles, doubles, crossovers)

Notes
Grind through this with intention, working with heavy loads for you by that second round. The bench press is 16 total, 8 ea side. On the front rack march, focus on staying tall with the bottom leg straight as you lift each knee as high as possible. Sub for the run is a 500-600m Bike.

Choose a floater movement that rounds out your day or week of training, keeping in mind if you’re coming to class tomorrow!

Rather than working “for time” today, move through the exercises with as much mind-muscle connection as possible.

If you’re not sure if you can make the next weight jump on DB’s or KB’s, try it today! If you fail or your form suffers substantially, you can always come back down on the next round.

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CrossFit Group Class Programming Template (WK2/8)

The amazing ladies of Fit55!!
Back Row: Ellen, Georgia, Merry, Jennie, Trisha, Diane, Frannie
Front Row: Sarah, Avery, Rachael, Lizzie