Workout of the Day

STRENGTH

Close Grip Bench Press
8-6-4 @ 30×1 tempo

Notes:
Take 2-3 warm up sets before your first working set of 8 reps on the tempo. This should be moderately challenging, a 7/10 RPE. From there, add load for the set of 6, and again for the set of 4 reps.
Maintain a 3 second down tempo throughout your sets.

METCON

4 Rounds for Time
10 Strict Dips
12 V-ups
14 Box Jumps

Notes:
-Scale dips so that your variation can be done in 1-3 sets per round.

Dip Scales:
A. volume (4-8 per round)
B. parallete dip
C. dip between two benches/boxes

CrossFit Group Class Programming Template (WK4/9)

The man with a key to all our hearts, Joey S

Resource Crisis in Gowanus

 

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A post shared by Gowanus Mutual Aid (@gowanusmutualaid)

Since summer 2022, migrants seeking asylum in the U.S. have been bussed by states along the Mexico border to sanctuary cities, often without their permission, including tens of thousands who have arrived in NYC. Local community groups and advocacy organizations have been scrambling to provide services for the newcomers, including access to shelter, food, clothing, legal services, and more. Recently, almost 300 migrants were provided shelter in Gowanus near CFSBK without adequate food access, cooking facilities, warm clothes, and other important resources. The city response has not been enough and people are going hungry and without basic necessities during the cold months. Let’s show up the CFSBK way to welcome our new neighbors by supporting the efforts of Gowanus Mutual Aid.

Workout of the Day

STRENGTH

A. 1 Clean Deadlift + 1 Below the Knee Hang Clean + 1 Clean x 6-8 sets

Notes:
-There is no longer a pause on the clean deadlift. Incorporate what you learned from that drill as you take the bar from the floor today.
-After the BTK Hang Clean, bail the bar to the ground. Take your time to reset on the floor for the clean. In other words, do not do these as touch and go reps.
-Start with 2-3 light sets, then work up towards medium to heavy loads.
-Prioritize power, speed, coordination, and accuracy over load!

B. Front Squat
3 x 5

Notes:
-No more pauses! If you found them helpful, do a few paused reps in a warm up set before getting to work weight.
-Go heavier than last week’s 3×6

ASSISTANCE

3 Progressive sets of:
15 banded strict pull-ups
15 DB lying tricep extensions

Notes:
-The pull ups are one unbroken set. If you can do 15 unbroken bodyweight pull-ups (badass!), do them OR use a band and do 15 strict CTB pull ups.
-If 15 banded pull-ups in one set is out of reach, do a seated band/pvc pulldown today.
-Folks who are close to a strict pull-up may choose to do negatives today. Hold a mature chin-over-bar position for 5 seconds and lower as slowly as possible. 2-4 reps per set.

CrossFit Group Class Programming Template (WK4/9)

Gianna getting out of her comfort zone at the Wim Hof Method seminar Sunday

CFSBK CrossFit Open Raffle Winners!

Congrats to the 5 lucky CFSBKers who were chosen to have their CrossFit Open registration paid for by the gym!!! Please see the front desk for a crisp $20 bill to reimburse your registration. If you DIDN’T win, fret not, you can and should, nay MUST sign up for the CrossFit Open and represent CFSBK in 2023!!

Raffle Winners
Tasha R
Lauren T
Ashima C
Gianna V
Carlos G

Workout of the Day

SKILL: Kipping Toes To Bar

PARNTER METCON

In a team of 3, complete the following for time:
18 Wall Walks
36 Cals Air Bike
54 Toes to Bars
72 DB suitcase Box Step Overs
54 Toes to Bars
36 Cals Air Bike
18 Wall Walks

Notes:
*Numbers are TOTAL reps as a team. Aim to divide the work relatively evenly.
*Step ups are total alternating (so 24 total per person, 12 each leg). You do not have to fully extend on top of the box, but both feet need to touch the box before getting over to the other side. Choose a challenging weight for you.
*Suggested Rx 50#/35#, 24/20″ box.

CrossFit Group Class Programming Template (WK4/9)

Ashley making short work of an Open workout last year during Friday Night Lights!

#INTHEOPEN

The following people have all chosen to be part of Team CrossFit South Brooklyn and represent our gym in the Open! Kudos to everyone who has already signed up but we’re not done growing yet. We’d like to see this list triple by the time the Open starts. Representing CFSBK is not about your performances in the workouts anywhere near as much as signing up to be part of our team and showing the world CFSBK runs DEEP. We have some really fun and new plans for the Open this year that we’ll share this week but you can only participate if you’re officially signed up for the Open!! Also, this afternoon we’ll announce the 5 raffle winners who get their Open Registration paid for!!

If your name is on the list below, please take a moment to put your name up on the CrossFit Open white board in 597 between the two bathrooms!!

Stephanie Arabagian
Vinicius Baggio Fuentes
Tristan Bel
Laura Berk
jacinto Bonilla
Shawn Campbell
Anthony Casola
Ahmaed Cephus
Ashima Chitre
Sheryl Cohen
Dan Conroy
Harry Copeland
Zel Crampton
Cidney Falk
Elizabeth Fine
Omar Francis
Andrew Hill
Dan Kang
Olena Knyzhnyk
Cathy Kolcun
Ashley Macha
Matt Merenich
Aafiya Mohammed
Gerry Mullany
David Osorio
Kaushal Parikh
Erick Pinto
Hung Quach
Lee Savage
Ashley Sawyer
Laura Siegle
Joseph Sinchak
Keith Walter
Renaldo Webb
Jonathan Wright

Workout of the Day

EMOM 12:00
A. 5 Deadlifts
B. 60 Double Unders

rest 4 min between segments

EMOM 12:00
A. 12 alternating DB Power Snatches
B. 12/9 cal Air Bike

Notes:
Deadlift should be a heavy, technically sound weight. Suggested Rx loads would be 275/185/135/115lns.
For the jump rope and bike efforts, scale the volume back as needed so you finish consistently in 35-45 seconds.

Check out this great sub 2:00 video from rxsmartgear about the 4 most common double under errors they see.

CrossFit Group Class Programming Template (WK3/9)

Coach Katie!!!!!!!!!!!!!! The end.

Last full day to enter the Open Registration Raffle!!

Our CrossFit Open raffle ends tomorrow! We’ll pick 5 names out of the box by the front desk and pay them for their CrossFit Open registrations!!! Could it be you?!!!

Workout of the Day

STRENGTH

Back Squat
1×3

Notes:
Work up to a heavy triple. This is not a 3 RM test, just find something heavy and technically solid for the day.

METCON

For Time:
15-12-9-6-3 DB Front Squat @ 50/35#
5-4-3-2-1 Bar Muscle Ups

Notes:
There is an 8 minute time cap on today’s workout. Scale accordingly!
DB’s should be a challenging load for an unbroken set of 15.

BMU scaling:
a. volume, for example: 3-3-2-2-1 (11 reps) or 2-2-1-1-1 (7 reps)
b. CTB kipping pull ups 10-8-6-4-2
c. kipping pull ups 10-8-6-4-2
d. jumping CTB pull ups: 10-8-6-4-2

CrossFit Group Class Programming Template (WK3/9)

New CFSBK Beanies (or toques for our friends up north) available at the front desk

Dumbbell Front Squats

Today’s weight lifting exercise in the metcon are Dumbbell Front Squats. If you plan on doing the Open, we recommend you choose either the 50s, 35s or 20lb DBs which are the standard weights you’ll see used for dumbbells. Regardless, make your goal today to hold the weights in an active front rack as seen in the video below. Don’t just put the handles directly on your shoulders or try to hold them totally vertical on your shoulders. The rack below should feel efficient. Play around with variations in angle that allow you to hold the Dumbbells that would still be considered a Front Squat.