Workout of the Day

FLOATER STRENGTH

A. Back Squat 4×4

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

C1. 4 x 4-8 Tempo Ring Dips @ 3011
C2. 4 x 30 Sec Hanging L-Sit

D. Strict Press 4×4

E. Bench Press 4×4

Notes
Tomorrow we have strict press, good mornings, push press, box jumps, and kb swings!

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.

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

METCON

AMRAP 8 MIN
2-4-6-8-10-etc. Front Squats @ 155/105/75#
10-20-30-40-50-etc. Double Unders

Notes
The intent for today is to use a moderate load for the front squat that you can comfortably clean from the floor and complete upwards of 10 reps unbroken when fresh. If you’re not sure what to use, a general guideline is about 50-60% of a 1 rep max.

In your squats, fight to maintain vertical bar path and an upright torso, which will help you to be efficient as you fatigue.

DU Scaling
A. 5-10-15-20-25-etc.
B. 2-4-6-8-10-etc.
C. 20-30 sec of practice each round

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CrossFit Group Class Programming Template (WK4/8)

Might as well smile through the discomfort

Over 70 CFSBKers signed up for Fight Gone Bad

Everyone registered for FGB2024 should have received an email yesterday with info on their teammates and event details. If you did not receive this please email JB at” cfsbkcommunity@gmail.com. Team names are due by Wednesday 10/2.

You can always check the Fight Gone Bad 2024 Scoreboard to see: team info, fundraising reports, event schedule and the live scoreboard.

FUNDRAISING

While some folks knock it out of the park, our goal is for every person who signs up to raise or donate at least $10 and contribute to the spirit of Fight Gone Bad. To raise money, all you have to do is share the link below with friends and family. It will ask them to write your name in so you can receive credit for the donation. We will provide some fundraising resources via email and on the blog.

Fight Gone Bad 2024 Fundraising link

About the Benefactor
BCHS is committed to ending homelessness in Brooklyn. We provide safe and clean supportive housing each year for more than 1,000 formerly homeless and at-risk women, children and men, and help them learn how to live productively and independently with dignity and hope.

Workout of the Day

SKILL

3 Rounds:
10-20 sec Ring Support Hold
10-20 sec Bottom of Dip Hold

Notes
Rest as needed!

STRENGTH

A1. 4 x 4-8 Tempo Ring Dips @ 3011
A2. 4 x 30 Sec Hanging L-Sit

Notes
Choose scaling options for today that allows you to work safely through these challenging gymnastic movements. This is the same as what we did two weeks ago, with more reps per set on the dips.

METCON

Intervals for Max Meters:
2:00 Row
2:00 Rest
1:30 Row
1:30 Rest
1:00 Row
1:00 Rest
0:30 Row
0:30 Rest
0:15 Row

Notes
In group class you’ll likely share an erg with someone else, trading off your work and rest periods. There will be a little extra transition time, which is fine!

For each interval, set your monitor for a “Single Time” workout, so you can have a meter count when you finish.

Even though there’s equal rest to work here, most of us will want to hold back just a bit on that first 2 min effort. The intent is to be able to go hard on all five intervals, including the final two, which are true sprints. If you know you recover very well in workouts like this, then start at a hot pace. If you tend to “fly and die,” take the opposite approach today.

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CrossFit Group Class Programming Template (WK4/8)

Toni and Matias with synchro Thrusters and outfits

CrossFit CEO Don Faul Addresses the Powerful Impact CrossFit and Affiliates Have On Society

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
This is the same exact structure as last week. Refer back and aim to increase the weights by about 2.5-5%, as technique allows. Generally, the bulk of your lifts should still feel very crisp.

As last week, take each power clean as a single, resting a few seconds between. If you can demonstrate consistent mechanics on your dip, drive, dip and punch, feel free to cycle the push jerks today. Otherwise, reset at the rack position for each rep.

If things start to fall apart, use what you learned in our “wave loading” last cycle. Don’t be afraid to come back down to a lighter load to clean things up before moving on to heavier weight!

ASSISTANCE

3-5 Rounds for Quality:
8-10 Strict Pull Ups
50′ each: Single Arm Overhead Carry
1:00 Bike @ recovery pace
1:00 Arch Hold

Notes
In your strict pull-ups, prioritize form and control, don’t rush through the reps, especially on your negative; you should be able to keep your hollow body shape! Use a band, partner assist, or foot assist as needed.

For your single arm overhead carry, keep a stable core, good posture, and an active shoulder position. This should be a heavy load. Ideally we work up to something quite a bit heavier than we could DB strict press for 5 reps. Use a push press or push jerk to get the DB overhead.

Use the bike to recover and flush your legs out from yesterday’s lunge extravaganza.

Arch Hold: Engage your back, glutes, and hamstrings; hold steady for the full minute.

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CrossFit Group Class Programming Template (WK4/8)

Epic moments in Fight Gone Bad with Jen Kimasaurus. Over 50 people have signed up for Fight Gone Bad!! Teams are going out on Wednesday! Sign up here 

Push The Bar Back in the Jerk

Today’s point of performance focus will be the concept of pushing the bar back during jerks. Check out this 1:00 video primer on this concept. Also we love you.

Workout of the Day

STRENGTH

A1. Back Squat 4×4
A2. Incline Dual DB/KB Row 3×8-10 @ 2011 tempo

Notes
This will be a heavy week for your squats. You may build across the sets as you have been previously or choose one load to work at, around an 8 or 9/10 RPE. If you’ve been conservative up to this point in the cycle, today is the day to push. Your bar speed will likely slow down on some reps if the weight is appropriately heavy!

On the rows, aim to go a bit heavier than two weeks ago, when we did 3×12-15. Create a mind-muscle connection to your lats and back muscles; don’t just pull from the hands and arms. Hold the tempo!

METCON

For Time:
400m Walking Lunges

Notes
This workout presents a high volume of lunges and will test your stamina as well as your mental game. Your attitude about this will likely make a difference in your effort and overall experience, so choose wisely. Drill your lunge mechanics prior to performing hundreds of reps.

If you have knee sleeves today, bring them!

Reduce the distance to ensure you can complete the workout in less than 17 minutes.

Scaling Option A:
Lunge 270 meters

Scaling Option B:
Lunge 200 meters

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CrossFit Group Class Programming Template (WK4/8)

“Large loads, long distances and quickly”

45+ CFSBKers signed up for our 15th annual Fight Gone Bad

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

FLOATER STRENGTH

A. Back Squat 3×6, Building

B. 3 Power Clean and 3 Push Jerk 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 back squats, DB rows, and lunges.

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 Wednesday’s program for scaling and progression options!

METCON

For time:
200m Farmers Carry
20 V-Ups
200m Farmers Carry
30 Tuck Ups
200m Farmers Carry
40 Sit Ups

Notes
The farmers carries will challenge your grip and endurance. Choose a heavy weight that you might have to put down once or twice

On each core exercise, keep your movements controlled and avoid using momentum.

On the V-Ups, allow your torso to compress and curl, which will allow you to reach to or toward your toes more effectively. Keep your legs as straight as possible to challenge the quads and hip flexors.

Spiritual Work

Sign up for Fight Gone Bad! Check out our events page for full details

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CrossFit Group Class Programming Template (WK3/8)

Great shot of Cole, Charles and Dan doing Shuttle Runs

Today! Mobility Class with Queer Trans Strength NYC

This event is being put on by our partners at Queer Trans Strength NYC. Join Dr. Marcia for a floor based, full body mobility class!

For the movement session, we will spend about 30-35 min on actual movement, with a short intro before and Q&A portion after. We explore positions in sitting, on our backs, on our bellies, and on all fours. Copies of Movement for Every Body will also be available for purchase at discounted rates.

Bring your props! Some yoga blocks, foam rollers, mats will be available.

Where: 608 Degraw Street
When: Sunday, September 22nd, 6:00-8:00pm
Signing Up: Click here to register!

Bio
Dr Marcia Dernie (she/they) is a Haitian doctor of physical therapy, accessible yoga teacher, and chronically ill strength athlete who loves to dance. Their first book Movement for Every Body serves as an inclusive roadmap for folks of all abilities, shades, and sizes to enjoy movement. She is also the owner of Move with Marcia, which provides both free and affordable online resources to help folks move better through mobility exercises and yoga.