Workout of the Day

ASSISTANCE

3-5 Rounds for Quality
2 Wall Walks, each with :10 hold at top
:40 Single Arm KB farmer’s carry
8-12 DB Kang Squats

STRENGTH

Every 3:00 x 6 Sets
A: 3-6 Touch-and-Go Deadlifts
B: 6-9+ Handstand Push-Ups
C: Rest

Notes
Work through the EMOM focusing on a challenging strength effort on both exercises. You may add weight/difficulty through the EMOM as desired/able.

HSPU Options
Strict
Kipping
Box Piked
9-12 DB Presses

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CrossFit Group Class Programming Template (WK6/9)

Coach David using the new leaf blower to push out all the bad air.

Note on Air Quality

Unless you’re a hermit and get all of your world news from this blog, you know all about the air quality issues in NYC right now. We plan on staying open for all who want to come out however are adjusting the programming Thursday/Friday to be a bit less cardio respiratory taxing. Will this help? Honestly we don’t know but it can’t hurt. Stay safe out there.

Workout of the Day

STRENGTH

LEVEL 2

Back Squat
80%x 6 sets x 4 Reps

Notes
Rest as needed between sets. 2-3 minutes potentially. 80% is roughly a 7-8 rep max, so your work sets today should have 1-2 reps in reserve.

LEVEL 1

Back Squat
5 sets x 3 reps Across

Notes
Perform 4-5 progressive warm-up sets followed by 5 sets of 3 reps at the same weight. Try to go 5-10lbs heavier than last week.

ASSISTANCE

3-4 Rounds for Quality & Load
8-12e RFE Split Squat
:30 L-Sit or Tuck
Floater Exercise

Floater Options
A: 4-8 Chin-Ups
B: 8-12 DB Shoulder Presses
C: :45 recovery pace on air bike

Notes
Work through 3-4 rounds of the assistance gradually increasing intensity. For the L-Sits, accumulate :30 in no more than three sets for whatever version you’re doing.
FYI tomorrow we’ll be pressing overhead

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CrossFit Group Class Programming Template (WK6/9)

Tricia graduated Foundations in June and takes group classes, Diapers & Dumbbells with her newborn AND here she is doing Murph!! We commend you Tricia!!!

NOT FOR TIME, A PRIMER

CFSBK weekly programming includes regular “For Quality & Load” assistance work either on top of or instead of traditional “For Time” conditioning.  We usually use this method of training 1-3 times per week as a supplement to our primary lifts and conditioning tests.  The value of this work can’t be overstated and in this article we’ll discuss the rationale behind FQ work.

“Assistance Work”
Most FQ workouts generally fall under the title “assistance work” because their intention is to help develop the muscle groups and movement patterns used in our primary lifts and WODs.  Sometimes a lagging muscle group might prevent you from properly executing an exercise, especially at load or intensity. For example, if your chest regularly drops when trying to squat heavy, you might benefit from some concentrated low back/hip extension work like good mornings, RDLS, perhaps even heavy kettlebell swings. FQ work is our opportunity to program in different exercises that may not lend themselves well to being timed or performed at maximal weight, but do help you get into better positions when you need it most.

Work on imbalances
FQ work also uses more unilateral (one side at a time) bilateral (alternating sides) and stabilization exercises to promote symmetry and balance.  An imbalance in your pressing strength might not be apparent with a barbell, but it can become comically obvious when working with dumbbells.  Perhaps your imbalance is actually neurological, you know how to “set your back” but proper abdominal bracing strategies still elude you.  A healthy dose of hollow rocks, planks or a variety of other holds can help you identify how to engage and develop different parts of your body.  Mobility work would also fall under this category, if you’ve ever done a workout that included holding a stretch or performing something like an “inchworm” you know we’re sneaking in some active flexibility training.

Same movements, different focus
Sometimes we even will take movements that you regularly see in WODs like push-ups, jumping rope and rowing and take the clock away.  These are great opportunities to troubleshoot the movements themselves and aim for perfection with every rep without the stress of worrying about what your time or load will be. Instead, you can still get a significant stimulus by focusing on whatever you struggle with most about that movement. It could be coordination, range of motion or strength at a particular position in the lift. Whever your case may be, slow down and do it right so you can speed up and do it right later.

The take home message is that the better you can become at a wide variety of exercises and types of workouts, the more well rounded and successful of an athlete you can become.  We hope this gives you some food for thought the next time a FQ workout comes up and what our thought process is behind it.

Workout of the Day

STRENGTH

E2MOM x 8 Sets
1 Power Clean

Notes
Perform 1 power clean every other minute for a total of 8 progressive work sets.

PARTNER METCON

6 Rounds for time of:
16/12 Calorie Bike
16 Kipping Pull-Ups

Notes
Alternate complete rounds until each partner has completed 3 rounds each for a total of 6. Try to push the pace on this workout!

Pull-up options:
(+) CTB or 6-8 Bar or Ring Muscle-Ups
15 Kipping Pull-Ups
8-10 Kipping Pull-Ups
8-10 Strict or banded
15 Jumping Pull-Ups

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CrossFit Group Class Programming Template (WK6/9)

When your gym pal asks you if you want to go to 608 and do a 2nd workout after class

CrossFit Brings the Community Together

Check out this great video from friend of CFSBK (and the person behind the inside CFSBK series we showed a video of yesterday) Michael Dalton. CrossFit semifinals replaced the Regional competitions that ran for many years prior to the pandemic. Coach David was the competition director for every North East/East Regional event and it was always such a fun celebration of CrossFit culture and sport. If you can ever make it out to a semifinal event they’re a blast!

Workout of the Day

STRENGTH

Bench Press
Heavy 8-12

Notes
Take 15 minutes to work up to a couple heavy sets within the 8-12 rep range.

METCON

AMRAP 8:00
2-4-6-8-10… reps of:
Burpees
Box Jumps
Kipping Toes to Bars

Notes
Work up the ladder adding 2 reps to each exercise each round. Sub hanging knee raises or sit-ups if needed.

ASSISTANCE

Dumbbell LTEs
3×10-12

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CrossFit Group Class Programming Template (WK6/9)

You can’t beat those Degraw street summer vibes

Diapers & Dumbbells / Substitute Baby Wranglers needed

Check out this video from 5 years ago when CrossFit highlighted our Diapers & Dumbbells program. Then coach (now owner of Bell City CrossFit) Melissa L discusses the origins and intent behind the program. This program still exists and is ran by Coach Lizzie, David and Sasha. We love it so much!! We also need some help on three upcoming dates with baby wrangling while Sasha is away. You will be compensated for your time and need to be very comfortable and experienced handling babies. There are often between 8-12 babies and you will have a 2nd baby wrangler with you. Please contact cfsbkcharlie@gmail.com if you’re interested!

Monday June 26 1:30-2:30pm
Wednesday June 28 1:30-2:30pm
Monday July 3 1:30-2:30pm

Workout of the Day

SKILL: Snatch Balance

STRENGTH

EMOM 15:00
Pause Snatch

Notes
Pause just below the knee cap for a 2 count before following through to the full snatch

METCON

Tabata Mash-Up
Kettlebell Swings
Double Unders

Notes
Alternate :20 of work on one exercise before taking a :10 rest and switching to the other for :20 of work until 16 total (8 each exercise) have been completed.

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CrossFit Group Class Programming Template (WK5/9)

Harry, Yu and Kris enjoying some post Murph food and conversation

The Snatch Balance

Today before snatching we’ll work an assistance lift called the snatch balance. This movement helps develop confidence dynamically receiving the barbell in an overhead squat position.