Workout of the Day

STRENGTH

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

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

Notes
Back to push presses! Continue to refine your technique today.

Complete the power clean as singles, resting a few seconds between. From your third power clean, continue into the 3 push presses, either resetting at the shoulder or cycling from overhead if you are consistent in your dip mechanics. Focusing on a smooth, vertical dip with the weight in mid-foot for each rep.

METCON

Buy In: 25/20 Cal Bike

3 Rounds for Time:
10 Handstand Push Ups
3 Hang Power Cleans @ 185/125/85#

Buy Out: 400m Run

Notes:
Intent < 10 min

The bike and run are intended to be efforts of < 2:15, working at a tough pace. Scale accordingly to keep the intent of the workout.

The hang power clean should be heavy, as there are only 9 total reps in the workout. Choose something that challenges your technique and strength.

HSPU may be strict or kipping. Prerequisite to perform kipping reps is 1 strict rep to the same range of motion. Choose a rep scheme that you can complete in 1-3 sets, within about 45 seconds per round.

HSPU Scaling
A. 6-8 HSPU
B. 6-10 Box Piked HSPU
C. 10 DB Z Press

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CrossFit Group Class Programming Template (WK5/8)

Liz M appreciation post! Liz is a longtime CFSBKer and front desk staffer who works hard behind the desk to make sure members are taken care of. She also works so hard in class always moving well, lifting impressive weights and being a friend to all. We love Liz!!!

Scaling the Handstand Push-Up

Workout of the Day

STRENGTH

A1. Back Squat 3×10, building
A2. Three Point DB Row, 6-10 ea @ 2011 tempo

Notes
Look back at your notes from the previous few weeks. As long as you’re feeling recovered and nourished, go a bit heavier today than you did in week 1 for the same rep scheme.

For longer sets like this, find the balance of breathing and bracing to support good movement. Don’t rush through the set. Be deliberate.

Use a @2011 tempo on the rows: 2 seconds down, no pause at bottom, 1 sec squeeze up, 1 sec pause at top. Try the next heavier DB today and see what happens!!

ASSISTANCE

4-5 Rounds for Quality
1:00 Jump Rope Practice
8 Strict Toes to Bar
6-8 ea Plate Loaded Lateral Box Step Down

Notes
This is a quality-based workout, so the emphasis is on technique and control, not speed or intensity. Move mindfully to develop skill, strength and coordination.

For the jump rope practice, work on something you suck at! Double Unders or Crossovers are both great options today 🙂

Toes to Bar Scaling
A. 8 Strict Toes to Rings
B. 8 Strict Knees to Elbows
C. 8 Incline Toes to Bar

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CrossFit Group Class Programming Template (WK5/8)

Big congrats to Yu and Will on their marriage!!

Fight Gone Bad Sponsors Wanted!

We’re looking for additional sponsors for Fight Gone Bad this year. Any items, coupon codes, services offered or anything you can think of that we might use to help support our top donors and event winners would be appreciated! Please contact JB at cfsbkcommunity@gmail.com if you have something to offer or ideas/connections etc. Thank you!!

Workout of the Day

FLOATER STRENGTH

A. Back Squat 4×4, Building

B. 3 Power Clean and 3 Push Jerk x 6-8 sets

C. Strict Press 4×4, Building

D. Bench Press 4×4, Building

Notes
Tomorrow we have back squats, DB rows, jump rope, strict toes to bar, and single leg work.

Clean and Jerk Complex: Aim to do 1 set about every 2 minutes. Power cleans are not touch and go; complete them as singles, resting a few seconds between. From your third power clean, continue into 3 push jerks, focusing on a smooth, vertical dip with the weight in mid-foot for each rep. The intention is to increase 2.5 – 5% from last week.

METCON

AMRAP 15:00
Sandbag pick + high pull x 5
Run 270 M
SA Farmer’s Carry 80 ft/side*
Run 130 M
Sandbag carry 2 laps** (160 ft)
Run 130 M

Notes:
Go heavy on the sandbag picks and carries. Farmer’s should be moderately heavy (think back to what you did two handed last weekend, and increase on that slightly), *down and back gym length on each arm. The runs should be short and intense. Sandbag carries down back gym length x2.

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CrossFit Group Class Programming Template (WK4/8)

Happy 40th Birthday Coach Brett!!!!

Defining Fitness

What does it mean to be fit? What is the definition of fitness? Check out veteran CrossFit seminar staff and friend of CFSBK Denise Thomas explain!

Workout of the Day

SKILL: Rope Climbs

WEAR LONG SOCKS AND/OR PANTS TODAY

METCON

EMOM x 28 MIN
A. 12/9/6 Cal Bike
B. 1-3 Rope Climbs (15′)
C. 15/12/9 Cal Row
D. 40 sec Floater Exercise:

-Goblet Reverse Lunges
-Burpees
-Sit Ups

Notes
The intent for today is sustainable, quality effort for the full 28 minutes.

You should be able to finish each “station” by the 40 sec mark consistently so you have time to recover and transition. Scale accordingly on any and all movements!

A good guideline is to start your first round at what feels like an 80% effort — not a conversational pace, but nowhere near redline/threshold. Hold those rep counts for a few rounds, and then if possible increase in the later rounds. Otherwise, hold steady.

For the floater exercise, choose something that corresponds to your needs based on what you have/haven’t done this week.

We have 5 ropes available for use, so in full classes, a few athletes may need to trade off reps with a buddy.

Rope Climb Scaling:
A. 1-2 Partial Height Rope Climbs
B. 2 Supine to Stand Rope Climbs
C. 3-5 Chin Ups (Strict or Foot Assist) + 10 Tuck Ups

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CrossFit Group Class Programming Template (WK4/8)

When a multi year CrossFit Games athlete is your judge in the open…

Today! Free Dynamic Movement sessions with JMD!

Loooooooooong time CFSBK JMD (pictured above) will be hosting FREE movement sessions for CFSBK members! Each session will have a different focus.  However, there will be crossover from week to week.  Folks are encouraged to attend all three sessions.  However, if you can only make it to one, that works too.September 28th: Balance. dynamic and stationary. absorbing input, two feet, one foot
Register Here!

What will we be doing?

During these 75 minute sessions we will engage with a variety of games, drills, tasks, and partner scenarios.  Generally speaking, the goal of these activities will be less about “getting good at them” and more about extracting awareness, skills and insights that we can absorb into our bodies and carry with us into other moments of our life.

Our time together will be informed by the world of ‘‘movement practice”.

What is a movement practice?

There are many ways to answer this question.  Below are a few ideas from people and communities that have inspired and informed my practice:

“A movement practice is a comprehensive approach to physical activity that aims to develop the body and the mind harmoniously.” – APECO movement school

“The goal is to be strong, supple, expressive, coordinated, to develop movement intelligence, and ultimately to thrive in any physical situation.” Republic of Movement

Similar to CrossFit, there are entry points for people of all abilities.Take a look at the instagram accounts linked above and below for a visual sense of the kinds of work we will be engaging with.

Marcello Palozzo

Movement Practice Paris

Republic of Movement

APECO Movement School

Who am I?

My name is John. I am not a movement teacher. (I am a kindergarten teacher.) I have maintained a daily movement practice for the past seven years. I was a student of Frank Powers and Roseanne Serpico for several years. I now study with Marcello Palozzo.  I was introduced to the world of strength and conditioning in my late twenties by David, Chris and Shane. CFSBK stand up!

Workout of the Day

STRENGTH

A1. Strict Press 4×4
A2. Seated Good Morning 4×8-10 @ 3011 tempo

Notes
Superset the two movements, resting about a minute between each. You may build in weight on both exercises; your last two sets of pressing should be at least an 8/10 on the RPE scale.

We will use DB or KB loading for the good mornings, with the weight held either behind the neck or in front, goblet style. Focus on a true hip hinge, with a rigid trunk and long reach of your spine out across the room as you descend.

METCON

3 Rounds, Each For Time
18 DB Push Press @ 50/35/20#
24 Box Jump Overs @ 24/20/16″
30 KB Swings @ 32/24/16kg
Rest 1:00 between rounds

Notes
Intent < 13 min total, or no more than 3:30/round. Scale as needed.

The minute of rest will go by quickly on this one (similarly to how it does in Fight Gone Bad… get excited!), so choose your pace wisely on round 1 and don’t rush your transitions.

Once you finish that first round, commit to your effort and use your rest period to get calm, focused, and ready to attack again.

The push press and KB should both be relatively heavy. Use a weight that you might need to break up the reps into a couple of sets.

For safety, it’s recommended that all athletes step down from the top of the box.

Box Jump Over Scaling Options
A. 18 Box Jump Overs @ 24/20/16″
B. 24 Box Step Overs

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CrossFit Group Class Programming Template (WK4/8)

A Happy Place

Seated Good Mornings

From Catalyst Athletics:

Notes
The seated good morning does not need to be loaded extremely heavily to be effective. Focus on an active and aggressive arch of the back and full range of motion and don’t push the loading past what allows this perfect movement and position. It can be done allowing the back to round, but this should be reserved only for very experienced lifters with healthy backs.

Purpose
The seated good morning primarily strengthens the isometric position of the back arch used in the snatch, clean, squat and related exercises to improve the lifter’s stability, power transfer and safety. Secondarily, it strengthens the glutes and hamstrings, and can improve hip extensor flexibility. The seated good morning is somewhat more specific to the squat position than to the pulling position like the conventional good morning. It can also be used during times of injury as an alternative to the conventional good morning and pulling exercises.

Programming
Sets of 5-8 reps are most common, but can be taken up as high as 12-15 reps, especially for a prehab/rehab application. Weights can usually be 20-40% of the lifter’s best back squat.