Workout of the Day

STRENGTH

EMOM 15:00
Snatch

or

Hang Power Snatch
+
OHS

Notes
We have been slowly increasing range of motion on this lift over the past several weeks, starting with muscle-snatches, then to hang, below the knee, pause reps and now to the full movement If you’re still having trouble with the movement or haven’t made it to many of the prior exposures, perform the second version of the complex today.

METCON

21-15-9 Reps for time of:
Row or Bike
Box Jumps
Overhead Squats

Notes
This is a quick little triplet that can get spicy fast. Perform the OHS somewhere around 60-70% of what you hit on the complex.

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CrossFit Group Class Programming Template (WK7/9)

Olena during yesterday’s floor press accessory work

More from 2007

Another classic CrossFit video from the 2007 archives. Nicole is amazing!

Workout of the Day

“Helen”

3 Rounds for time of:
Run 400m
21 Kettlebell Swings
12 Pull-Ups

Notes
If you did lots of pull-ups on Thursday and want something different go for 12 Burpees instead.

“Helen” is one of the quintessential CrossFit benchmark workouts. In true CrossFit fashion it mixes a monostructural (running) weight lifting (KB) and gymnastics (pull-ups). It takes folks between 8-14 minutes on average and is as potent as you make it. Advanced folks will be able to perform the KB and pull-ups unbroken every round, which means you may have to lean into the run intensity to beat prior scores. Woof! Happy Helen-ing today!

The Kettlebell standards for the official version of this workout are American Swings (overhead) and performed at 24/16kgs

Pull-Up Options
Kipping Pull-Ups
12 Strict or Banded
12 Ring Rows or Jumping

ASSISTANCE

4 Progressive Sets of:
15-20 DB Floor Presses (@ 3-2-1-1 Tempo)
30 Unbroken Tuck-Ups

Extra Credit

Sign up for “Stonewall” next week!!

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CrossFit Group Class Programming Template (WK7/9)

Stella and Kelly being super friends at the gym

From the Vault: OPT Does “Helen” sub 7:00 (Jan 17, 2007)

This is a legendary “Helen” performance by James Fitzgerald aka “OPT” at the time. At this phase in CrossFit’s history, essentially everyone who did CrossFit did .com workouts and posted their results. This was before youtube and social media was in its infancy.

Workout of the Day

FLOATER STRENGTH

A: Clean & Jerk
1-2 Reps E2MOM x 8 Sets

B: Back Squat
L2 85%x 3 reps x 3 sets
L1 Heavy 8

C: DB Bench Press
5 Sets of 12-16

Notes
Feel free to superset any of these with some Chin-ups, DB Rows or lunges.
Choose one lift that best rounds out your training week thus far. Tomorrow we have… Helen!

PARTNER METCON

AMRAP 10:00
Air Bike, Calories
Double Unders, Reps
Wall Walks, Reps

Notes
In teams of 2 with two people working at a time, perform max reps on each exercise partitioned and organized however you want. Your score will be the sum reps on each exercise completed by both people. Have fun!
Single Under totals will be divided by 2 for your score.

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CrossFit Group Class Programming Template (WK7/9)

Lifetime PR!!!

A Classic.

Here is a video of Constance and David from 2015. This video was shot and edited by CFSBKer Robin Comisar then sent to CrossFit HQ. It went viral after release, especially versions on social media which promoted many news outlets to contact Constance and David to learn about her journey. The second video is a segment CBS This Morning did on it as well! Constance is not currently at the gym while she deals with some medical issues however her and David remain in close contact and she plans on returning when she can.

Workout of the Day

ASSISTANCE

4+ Sets of:
:30 90 degree Wall Piked Handstand Hold
:30e Single Arm Farmer’s Hold
1:00 Box Step-Ups

Notes
The HS hold will be tough for many but focus on fighting through the positions and holding on to as much tension and control as you can.
Farmer’s holds should be heavy keeping a little air between you and the kettlebell
The step-ups may be just body weight if your legs are tired from the last few days as a flush out or weighted if you’ve missed the squats and lunges this week.

PARTNER METCON

8 Rounds for time of:
21/16 Calorie Row
15 Kipping Pull-Ups
9 Alternating DB Snatches

Notes
Partners alternate rounds until 4 each/8 total have been completed.
The DB Snatches are total, so alternate which hand you start with each round.

Pull-Up Options
15/8 Kipping
8 Strict/Banded
15 Jumping or Ring Rows

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CrossFit Group Class Programming Template (WK7/9)

June Members of the Month, Linda and Steve Hutsal!

Interview/text by Julie Barnard
June kicks off summer’s fiery weather so it’s only fitting that we join in with some of our own in-house spicy for June’s Member(s) of the Month, that dynamic early morning duo known as The Hutsals! A few standout reasons we chose them are: their ever-smiling support of fellow SBKers, they’re never late to class and always check-in, they’re excellent company to be around, super nice, respectful, hard working, and truly the best folks around. Linda and Steve have made a big impression during their time with us and, since we refuse to let them sneak out of here, it’s our honor to blow things up and announce that in July 2003 they’re moving to Westchester County! It goes without saying that they will be dearly missed but in the meantime, settle back and start snacking as it’s time to learn more about Linda and Steve.

Name (and any nicknames)
L Linda Linda, L$, Dolan (my maiden name), Doles
S Steve, That Sweaty Guy Without A Shirt On

Where were you born and where did you grow up?
L Born and raised in southern New Jersey, just outside Philadelphia.
S I was born and raised in Elmira, NY, but we have called Brooklyn home for the last 18 years,

How long have you been CrossFitting, and how did you arrive at CFSBK?
L I started in 2013. I grew up playing sports, mostly soccer and loved being part of a team. In college I moved onto ultimate (aka ultimate frisbee) and continued to play on a women’s club team representing NYC post-college. I loved the sport, but the time commitment and injuries started to add up. I saw the CrossFit games on TV and thought that I’ve always been strong and it might be something I’d enjoy. I searched for CrossFit gyms in the area and CFSBK came up with stellar reviews, so I signed up for Foundations. I became obsessed and think I’ve done just about every specialty program offered – Strength Cycle,Crash-B’s, Olympic Lifting, running, and Diapers and Dumbbells.
S After relentlessly mocking Linda for joining a cult for a year or two I finally took a sip of the sweet Kool-Aid in April 2015. Been a 6am staple ever since.

What are your current fitness goals?
L I had a goal of getting a muscle up. ring or bar, by this summer but it’s gotten a little sidetracked with life. So for now, it’s come to class, move and have fun.
S I’d like to get better at ring muscle ups but as I joke with DO, they only appear semi-annually in the group class workouts and I’ve been lazy about finding open gym time. I’d also like to learn to keep my shirt on during a Metcon but it just keeps eluding me.

What keeps you coming back to CFSBK?
L The people. From the coaches, to the crew, to the members, it is a truly special community. It has been our second home, and a place that has helped us to navigate the hardest moments of our lives. The gym was a place for healing for me and I will be forever grateful for all of the love and support we received. We’ve made friendships here that will last a lifetime, including our beloved 6am family.
S I came for the fitness and stayed for the community.

Program your nightmare workout
L Handstand pushups, snatches, and toes to bar (basically all the gymnastics/overhead movements)
S 5 RFT 50 Double Unders + 10 SHSPU

Program your dream workout
L Heavy Cleans, Wall balls, Rowing and Pull-Ups
S 12:00 AMRAP: 12 cal row, 6 Bar Muscle-Ups 3 Power Cleans at 185#

Favorite and least favorite lift
L Cleans and Snatches
S Power Cleans and Strict Press

If you two had a theme song what would it be?
We’re awful at this and collectively agree to just go with the Super Mario Brothers theme song *Authors Note: This is accurate as a Hutsal theme song

Name one thing on your bucket lis
L Scuba diving in Raja Ampat, Indonesia
S Scuba diving in Raja Ampat, Indonesia while staying on the Arenui – c’mon Linda!

Ask us about that time we…
Listened to hyenas laugh and eat an elephant right outside our bush camp in Africa during a night so dark you couldn’t see your hand in front of your face.

What are you recommending right now?
The baguettes and croissants from L’Appartement 4f

What are you up to when you’re not at 597 (or 608) Degraw Street?
L I was staying at home with our 5 and almost 3 year old boys, but recently (last week) returned to work in finance after 5-years away. We also love to travel when time allows, especially when we can go scuba diving or skiing.
S Herding our two small boys and in my rare free time baking pies, sourdough bread, and other pastries.

Any advice for new CFSBKers?
L Scaling is cool! It took me a long time to learn that and no one will judge you except maybe Steve…
S Join in on the banter. Almost all of our friends have come from the gym so just say hi!

Workout of the Day

STRENGTH

LEVEL 2

Back Squat
85%x 3 reps x 3 sets

Notes
Take at least 7-10 minutes to get to your work weight. Rest about 3-4+ minutes between work sets.

LEVEL 1

Back Squat
Heavy 8

Notes
In 5-8 total sets, work up to a single heavy set of 8 reps. Try to go heavier than week 1 / Below is an example of what your training would look like with a target. If you don’t have a target weight just build to a heavy 8 staying at 8 reps every set. Lots of rest before your final attempts. An 8RM is often somewhere around 80% of ones 1 rep max.

(target: 135×8)
45×10
75×8
95×4
105×4
115×2
125×1-2
135×8

METCON

AMRAP 6:00
12 Wall Ball Shots
12 Burpees

Notes
It’s gonna be a long 6 minutes.

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CrossFit Group Class Programming Template (WK7/9)

Ben’s Box Mechanics helping us stay on top of all the heavy equipment usage. You people are too fit!!!

Breathing during Wall Ball Shots

A huge factor in wall ball efficiency is how your breath. So many people unintentionally breath shallow as an intuitive way to brace against the catch and squat portion of the movement. Check out this video for some thoughts on it as well as one particular strategy. Your method may differ somewhat than what is recommended before but today you should focus on steady breathing through your sets of 12 today.