Workout of the Day

10 Rounds of:

From: 0-1:30
16 Sandbag Walking Lunges
12 Kipping Pull-Ups

From 1:30-3:00
1:30-3:00
1:00 Air Bike

Notes
This workout has two alternating intervals.

In the first interval you’ll complete the couplet using a sandbag, DB, KB, medball or any non barbell load carried as desired followed by 12 kipping pull-ups. Each interval should take you around 1-1:30 to compete.

At the 1:30 mark start your 1:00 on the air bike which will give you a :30 rest before your next lunge pull-up couplet. This is a long (30 minute) high volume workout, so we recommend taking the air bike at an aerobic pace.

Kipping Pull-Up Options
12/8 Kipping Pull-ups
8/6/4 Banded or Strict
12/8 Ring Rows

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CrossFit Group Class Programming Template (WK8/8)

Fight Gone Bad 2023 Action Shots

BABE! The 2023 Fight Gone Bad action shots by RJ at Red Shoes Media are up!!

Check out the album here!

Workout of the Day

STRENGTH

Bench Press
3-3-3-3-3

Notes
Work up to a heavy triple on the Bench Press. Try to PR today!

METCON

5 Rounds for time of:
20 Push-Ups
10 WTD Step Overs

Notes
Push-Ups
If 20 per round is a tall order, scale back to 16 or even 12 reps. If 12 reps from the floor is too challenging, perform 20 or 16 elevated reps.

Step Overs
Load with two dumbbells and hit full extension at the top of the box every rep. 50s/35s/20s

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CrossFit Group Class Programming Template (WK8/8)

The UpsideDown Class on Wednesday Nights

The USDC is staying on as a normal group class on Wednesdays at 11am, however starting on 10/25 we’re launching a 4 week handstand intensive with limited space. Progressions over the 4 weeks will be tailored to you and where you’re at in your inversion journey.

This class is a modern approach to hand balancing. We will learn rules, and then break them! Great for curious minds and bodies, this class will help expand your practice here at CrossFit. Come advance your capabilities through this inversion work deep dive. students will be given tasks according to their level- ie experienced hand balancers are and new students are equally challenged and welcome. There is no age limit, no weight limit, and no prerequisites other than an open mind, patience, and the ability to touch the floor.

About the Instructor:
Suzanne-Michelle is a Pole Artist, Aerialist, Hand Balancer, and Coach. She attended Berklee College of Music as well as graduating various training programs including the American Academy of Personal Training in Boston, MA. Suzanne-Michelle (Suzy) is a certified pole instructor and trainer with over a decade of teaching experience in all areas. Students can expect individualized constructive criticism on form and flow and a passion for their personal growth. As an instructor, she strives to create an all inclusive, uber positive environment. She would also love to see all of your pet photos.

Register for the 4 week intensive here!

Workout of the Day

Every 3:00 x 5 Rounds
10 Deadlifts
20 Tuck-Ups
10/8/6 Cal Bike

Notes
Every three minutes perform the triplet. There is a 2:00 cap on getting the work in, so you’ll need to hustle to get to the bike as well as your effort on it. Most folks will bump right up to the cap if not hit it most rounds.

The deadlifts should be heavy and unbroken every round. 225/185/135/95/…

ASSISTANCE

10-9-8-7-6-5-4-3-2-1 reps of:
DB Curls
DB Presses

Notes
Using the same DBs, perform 10 curls, then 10 DB presses followed by 9 and 9 until you clear the ladder. DO NOT PUT THE DBs Down at any point.

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CrossFit Group Class Programming Template (WK8/8)

Dogs are part of CFSBK’s DNA.

Coach David on THE INTRO

Coach David recently jumped on THE INTRO podcast to talk about owning CFSBK for 16 years, give it a listen if you want! We will also be posting David on the Varied Not Random podcast in a couple weeks.

Workout of the Day

ASSISTANCE

4 Progressive sets of:
3-10 Chin-Ups
10-15 DB Floor Presses
10-15 Partner Weighted Sit-Ups

Notes
The first round of this should be pretty easy with each subsequent round becoming more difficult by adding weight/reps or just going closer to failure.

Chin-Ups
If you’re working towards your first or have less than 3 chin-ups perform 3-4 reps and make them HARD. If you’ve got chin-ups focus on a perfect hollow body position and controlled tempo. Add a small amount of weight via a DB if desired.

Floor Press
Use a 3-2-1-1 Tempo. Come to a full controlled stop with the elbows on the floor every rep.

Partner Sit-ups
Should be heavy and controlled. No part of the back should touch the floor, go as close as you can to the ground without losing extension. 50/35/20 would be recommended load range

STRENGTH

3 Second Pause Back Squat
1-1-1-1-1

Notes
Work up through a few warm-up then 5 progressive work sets of a 3 second pause squat. Compare to week 4’s paise triples.

The focus today is on your depth, balance and positional integrity at the bottom of a heavy squat. You should not fail any reps today and prioritize your ability to maintain position at heavy load more than total weight on the bar.

If you have been training for 6 months or less or struggle with squat technique we recommend doing pause double or triples today.

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CrossFit Group Class Programming Template (WK8/8)

October Member of the Month: Merry Alpern

Interview and text by Julie Barnard
We have a wide variety of class offerings at CFSBK and one of my favorites is the Fit 55+ class. These semiweekly warriors show up and kick butt and it’s incredibly inspiring. Having seen several of these folks from day one, and where they are today, is incredible. And surprise! One of those amazing folks is Merry, our October Member of the Month! Merry’s CrossFit mantras are: don’t take yourself too seriously, have a good time, competitive – who me?, and enjoy yourself, are near and dear to my heart. Consistently walking in, and leaving!, with a smile on her face and at times in the company of her sweet rescue pup April, Merry’s enthusiasm and dedication to building a body for longevity aka “move it or lose it” is what we love to see. Congratulations Merry! And I can’t wait to find out how you ended up in Grace Jones’ birthday cake!

Name (and any nicknames)
Meredith Bambi Alpern, nickname is Merry

Where were you born, and where did you grow up?
I was born in NYC and grew up in suburban Suffern, NY.

How long have you been working out with us, and how did you arrive at CFSBK?
Since the winter of 2017— I think that’s when the 55+ program started up.
A neighborhood friend sent me an email (along with a video of the amazing Constance), hoping I’d try the new class with her. I agreed to go just once. I loved it. “Once” quickly turned into 3x/week and I noticed myself using the lifting skills in daily life. When my bone density improved, I was as surprised as my doctor.

What are your current fitness goals?
Hanging on to — and even improving — the strength, balance & endurance that I presently have. And better posture!

What keeps you coming back to CFSBK?
The people, the vibe — my coaches, classmates, and the delightful visiting dogs. While there are many gyms in the area, there’s something about this atmosphere and facility that makes me want to work out — other places felt like a chore. I sense that our little 55+ group is valued and respected by the other members, though I’m not sure if we serve as an inspiration or just the handwriting on the wall. Either way, it’s a very welcoming space, and I find that working out is as good for the spirit as the body.

Program your nightmare workout
It would start with that god awful bear crawl, then a long heavy sled push, and a seemingly endless bike ride for a set number of calories.

Program your dream workout
Begin with stretching. Add in some squats, modified push ups and kettlebell swings, ring rows…then a power walk home.

Favorite and least favorite lift
Our class isn’t really focused on lifting, but any kind of deadlift would be my favorite. A worn-down shoulder makes overhead work painful, so no military press. However, Coach Avery gives great substitutions and modifications which actually make all of the lifting segments enjoyable for me.

Ask me about that time I….
got pushed into Grace Jones’ giant birthday cake at Studio 54.

What are you recommending right now?
Watching (or re-watching) movies from the 1970’s (the Golden Age of American film), e.g. Nashville, The Conversation, Dog Day Afternoon, Five Easy Pieces, Being There, among others.

What are you up to when you’re not at 597 Degraw Street, and do you have any hobbies?
Mornings I’m in Prospect Park with my dog April, for off-leash hours.

Working on a possible photo project and, in my free time, keeping an eye on the Mets. Unfortunately, my hobby seems to be sitting on the phone listening to muzak played for my pacification, as I attempt to speak to a human customer service representative.

Any advice for new members?
Don’t worry, it’s easy to feel comfortable here. It’s an environment where you can ease yourself into a more challenging workout, with plenty of encouragement along the way.

Any last thoughts?
I feel so fortunate to be a part of CFSBK. Thanks to Coach Avery and my good humored classmates, plus the welcoming staff and David O — you’ve created a place that makes exercise something I now look forward to!

Workout of the Day

FLOATER STRENGTH

3 Sec Pause Back Squat
1-1-1-1-1

Romanian Deadlift
8-8-8-8

Shoulder Press or Bench Press
3-3-3

4″ FFE alternating Barbell Reverse Lunges
8-8-8-8

Notes
Choose one lift and potentially a second DB/KB BW movement for a superset to round out your week

METCON

8 Rounds of:
:30 Double Unders
:30 Rest
:30 Bike, Calories
:30 Rest

Notes
This interval workout will take 16 minutes to complete and you should aim for challenging but consistent scores for all 8 rounds. Do not approach the bike intervals as all out sprints or you will be in a very bad way very quickly. Watch your RPMs and challenge yourself but don’t blow up.

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CrossFit Group Class Programming Template (WK7/8)

Fight Gone Bad Team Portraits!

Check out these amazing shots of the teams this year. Photos and photoshop done by the one and only Aaron W. AMAZING spirit this year from all the teams, you guys really knocked it out of the park!!!

Also, we raised an incredible $30,462.94 for the BCHS this years. An phenomenal year all around. Thank you to everyone who participated, volunteered, sponsored, donated or helped in any way big or small to make Fight Gone Bad 2023 such a success!!