Workout of the Day

STRENGTH

5-7 progressive sets total:
1 Clean Deadlift + 2 Hang Power Cleans + 3 Split Jerks with Hold Overhead

Notes
To emphasize stability and proper footwork for the jerk, hold the receiving position for 2 counts overhead every rep before recovering.

METCON

AMRAP 10:00:
2-4-6-8-10…reps of:
Alternating DB Snatches
Box Jumps

Notes
After you complete a round, add 2 reps to this AMRAP. 2 reps of DB Snatch = 1 rep per arm. Choose a DB weight that is challenging but allows you to keep moving without too many rest breaks once you get past the 10+ rep range.

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CrossFit Group Class Programming Template (WK2/8)

Wet Hot American Throwdown Registration Live!

The 3rd annual WHAT registration is live and FREE for CFSBK members. This event is all about having fun, dressing up if you want and throwing down! We have 4 events with plenty of accessibility options for everyone.

Saturday July 22nd @ 2pm

Register here 

You can also find it under EVENTS on your Zen Planner member app.

Workout of the Day

STRENGTH

Bench Press
3×6-8 reps, across
1 Drop Set x 10-15+ reps to failure

Notes
After a progressive warm up on your bench press, aim for three sets across at weight with ~2 reps in reserve. Weights will increase week to week, so this week should feel moderate and give you the opportunity to focus on your technique and positions.

After your final work set, complete a drop set with 10-20% less weight on the bar. The goal is to lift in the 10-15 rep range, but continue until you hit failure. If you hit more than 15 reps, then your drop set was probably too light, which may mean you also have more in the tank for your work sets. Make a note and adjust accordingly for next week.

ASSISTANCE

3-4 Rounds for Quality & Load of:
4-6 ea Half Kneeling Dumbbell Windmills
8-10 Inverted Rows or False Grip Ring Rows
8-12 Tempo Push Ups (31X1)
15-20 Hollow Rocks

Notes
If you missed yesterday’s class and want to sub in a dip variation for the push ups go for it. False grip ring rows can be tough on the wrists if you are not conditioned to them. They require pulling with a flexed wrist, so you should plan to start with a reduced volume of reps if you are new to the skill.

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CrossFit Group Class Programming Template (WK2/8)

Seth working on the bottom of a ring dip position during yesterday’s skill work

Wet Hot American Throwdown Event 2: Sled till you Dead

The WHAT is in its third year and will be held Saturday the 22nd starting at 2pm. This is a FREE event for CFSBKers to throw down in a low stakes competition with their fellow gym pals. Come to participate or spectate!!

Workout of the Day

SKILL: Ring Dips

METCON

EMOM 20:00
A: 5-10 Strict Ring Dips
B: :40 Air Bike
C: 8-10 DB Hang Power Cleans
D: Rest

Options for Ring Dips
1 Ring MU + 3-5 Strict Ring Dips
1 Jumping Ring MU + 3-5 Strict Ring Dips (Buy in is 5+ full range of motion Strict Ring Dips)
5-10 Strict or Banded Matador Dips
10-15 Parallette or Bench Dips

Notes
Your goal for this EMOM is to move at a steady and sustainable pace to practice accumulating some volume on dips and cycling DB Power Cleans. The emphasis here is on quality of your repetitions – so that may mean accumulating your dip reps as singles or doubles from the start.

Approach the bike at 70-80% intensity, enough to get your heart rate up to feel like work, but not so much that you’re crushed after each interval.

ASSISTANCE

Seated Shoulder External Rotation
2-3×10-12

Crush Grip L-Crunches (KB or DB)
2-3×15-20

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CrossFit Group Class Programming Template (WK2/8)

Throwback to coach Callie teaching the finer points of BJJ to Karl and Jeremy.

Wet Hot American Throwdown: Event 1

We have 4 events planned for our third annual Wet Hot American Throwdown taking place on Saturday, July 22nd from 2-5pm. Below are the details for event 1!

Workout of the Day

STRENGTH

A1) Front Squat 3×8 reps @ 20X1, across

A2) Bent Over Barbell Rows 3×10-12 reps with 1 count pause at the top of each rep, building

Notes
After progressive warm up sets for the front squats, perform three sets at the same weight. Ideally this is is slightly heavier than last week’s 3×10 across. Aim for an RPE of 7-8/10. This is a slightly harder effort than last week, but the bar should still be moving fairly fast and leave 1-2 reps in reserve each set.

METCON

For Time:
20/16 Calorie Row
400 m Run
40 Wall Balls
400 m Run
20/16 Calorie Row

Notes
You should be able to complete the wall balls in 1-2 sets. Adjust the weight or height of the wall ball if necessary. This workout should be around 8-12 minutes of high intensity work.

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CrossFit Group Class Programming Template (WK2/8)

Conscious Sangha Half Day Retreat and Workshop with Christian Fox

Mechanics and Practical Application of Meditation, Mindfulness, and Working With The Breath

We all hear about the benefits of meditation, yet many find it challenging to actually practice and/or bring the benefits into our everyday lives. These challenges are often due to misconceptions: that busy people don’t have time, or that meditating means uncomfortable bodily contortion, a quiet mind, and a profound spiritual experience. During this half day retreat we’ll drop those unhelpful notions and develop a learned understanding of the practices that’ll leave us feeling excited and inspired to explore, both on and “off the cushion”.

What is this?
An opportunity to learn the mechanics of a few different practices and approaches to meditation and working with the breath. You’ll walk away with a deeper knowledge on topics ranging from how to settle down, how to create a comfortable posture, how and when to (and not to) focus, what to do with unpleasant feelings like anxiety, sadness, boredom, restlessness, etc… Basically how to not feel like a crazy person who cannot sit still or quiet their own mind! And importantly, it’s a chance to practice together with other folks, ask questions, and share experiences.

Who is this for?
For the brand new beginner as well as the more seasoned meditator, anyone who wants to learn to live more thoughtfully, intentionally, and skillfully, and to engage these practices in their everyday “normal” life.

You do not need to be flexible or comfortable sitting on the floor. Meditation cushions and other props exist for a reason! And seated in a chair is a perfectly acceptable, very common posture, and despite what some believe, and 100% “counts” as “real” meditation.

What can I expect?
Logistically, the day will involve alternating periods of instruction and formal practice of both seated and walking meditation, each lasting from a few minutes to no longer than 30 minutes. Silence will be encouraged for the most part, but there will also be small group sessions along with opportunities to ask questions.
If you’re new to meditation or have tried and failed before, I hope you walk away with a sense of freedom from what you’ve thought meditation “should” be and inspiration to create your own practice, however small you choose to begin. If you’ve been practicing for a bit, whether a few months or a few decades, you’ll have the chance to look at your practice from a different perspective, and hopefully walk away with new tools and a renewed commitment to your path.

Enlightenment is not guaranteed 😉 though you’ll walk away feeling lighter than you came.

Who am I?
Christian came to meditation searching for a way to skillfully manage stress that went beyond TV, shopping, alcohol, exercise, or any of the other distractions he was used to. Luckily, though he’d long considered himself a “failed” meditator after many attempts, he returned over and again to the practice. This last time around, instead of listening to a guru, or trying to hold an unnatural posture and “just be still and clear his mind”, he found and turned to a more inclusive, instructive and comprehensive practice–a combination of breathwork, body awareness, and guided meditation, no body contortion required–and has been reaping the benefits ever since.

After years of practicing himself, including multi-day silent retreats at Insight Meditation Society in Barre, MA and in Upstate NY with Josh Korda and Kathy Cherry of Dharma Punx NYC (the NYC-based secular Buddhist community), the COVID-19 pandemic struck. With a helpful nudge from a good friend he’ll be forever grateful for, Chris came to see how these practices could benefit not only himself, but friends and members of his community during an unprecedented period of difficulty. Seeing this, in March 2020 he began offering the popular and continuously running Conscious Sangha Morning Mindfulness sessions remotely, sharing the knowledge he’d gained from his own experience in hopes of benefiting others. He continues to regularly do just that while also attending retreats and sitting with more experienced teachers to deepen his practice and knowledge.

Above all, Chris sees contemplative practice as an integral part of the path to cultivating compassion, both for ourselves as well as for others.

Saturday August 12th 1:30pm- 4:00pm

In an effort to make the day accessible to all who wish to attend, we’re offering three pricing options:
$50 – Scholarship (I need support)
$100 – Base (I am supported)
$150 – Benefactor (I support others)
*Anyone needing further financial assistance, please email chrisfoxnyc@gmail.com

Register here!

Workout of the Day

SKILL: Rope Climbs

Options
Level 1: Self Assisted with feet on the ground
Level 2: Knotted Rope Climb
Level 3: Wrapped Rope Climb
Level 4: Legless Rope Climbs

ASSISTANCE

4-5 sets for quality:
1-3 Rope Climbs
12-16 Dual DB or KB Front Rack Walking Lunges
500/400 m Row

Notes
For the row, every round aim for finish times that are +/- 3 seconds. Choose a tough but unbroken weight for the walking lunges.

If you are working out on Monday, remember we are doing high(er) volume on front squats. You can opt for bodyweight walking lunges or 60 seconds on the Air Bike instead.

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CrossFit Group Class Programming Template (WK1/8)

King of the Ring, King Charles

Rope Climb Resources

Check out these videos below for some insight into getting up that rope!