Workout of the Day

STRENGTH

A1) Barbell RDL: 3 x 8

Notes:
Take a few sets to find a moderately heavy load for 8 reps, then complete 2 more sets of 8 at that load. Example:
85# x 8
115# x 6
125# x 4
135# x 8 reps x 3 sets

A2) Incline Dumbbell Bench Press: 3 x 12-15

Notes:
Use a tempo @ 20×1 on both lifts, essentially “slower down, faster up.”
Rest as needed between movements, about 60-90 sec.

METCON

21-15-9 Reps for time of:
Kettlebell Swings
Strict Ring Dips

Notes:
The pre-requisite for doing Ring Dips in this workout is 10 sec each of a mature top and bottom ring support + 8 unbroken matador dips. Embrace scaling!

Ring Dip Scaling:
a. volume: 15-12-9 or 12-9-6
b. matador dips (can also use volume scale if needed)
c. bench dips, full volume

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CrossFit Group Class Programming Template (WK1/9)

We are blown away by the support for Jess Fox from the CFSBK community past and present. In under two days over $80,000 has been raised to support her fight against cancer. If you’d like to contribute to this cause, click here. If you’d like to see her blog where she’ll be documenting her journey, click here. 

The 2023 CrossFit Open starts on February 16 and registration for it is live now. Some of you have participated in the Open for over a decade while others might be brand new to the concept. For folks in the latter camp, here’s the deal:

What is the Open?
The Open is the first phase in the CrossFit competitive season consisting of three workouts programmed over three weeks. The vast majority of people participating in the Open are doing it for fun, to be part of the global community, to celebrate their affiliate and/or to challenge themselves. The best in the world do it to qualify for the next levels of competition which eventually lead to the CrossFit Games. One workout is released each week with three versions to choose from (“Rx’d” “Scaled” and “Foundations”) so that ANYONE regardless of ability or experience can participate. This is the one time a year everyone in the global CrossFit community comes together to celebrate fitness and throw down as one. It’s not uncommon for over 300k people to participate in the open!!

How does it work?
The first thing you need to do is register at CrossFit.com and make sure to put CrossFit South Brooklyn as your home affiliate. As the open gets closer, we’ll be programming prior year’s workouts and working on skills commonly seen in the Open. Through the three weeks of competition we’ll program the Open workout in group classes every Saturday as well as a special Friday Night Lights version if you want a little more fanfare around the event. This is a great opportunity to lean into the spirit of competition and “nerd out” on a workout much more than you typically would!

CFSBK Athletes Registered So far!
Stephanie Arabagian
Tristan Bel
jacinto Bonilla
Anthony Casola
Sheryl Cohen
Dan Conroy
Zel Crampton
Cidney Falk
Omar Francis
Andrew Hill
Dan Kang
Olena Knyzhnyk
Cathy Kolcun
Ashley Macha
Aafiya Mohammed
David Osorio
Erick Pinto
Hung Quach
Lee Savage
Ashley Sawyer
Joseph Sinchak
Keith Walter

Workout of the Day

WARM-UP: SLIPS

SKILL: Handstands

METCON

For Time:
15 wall walks
60/45 cal row
30 alternating DB snatch @ 50/35#

Notes:
Wall Walk Scaling:
a. volume: 5-10 full ROM reps
b. volume and/or ROM: 5-15 partial walks
c. wall holds: 5 reps x 10 sec hollow body inversion hold at wall, hands stay stationary
d. box pike handstand hold: 5 reps x 10 sec

Row should be a tough effort for 3-4 minutes. Scale volume back as needed.
Snatches intended to be muscle or power.

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CrossFit Group Class Programming Template (WK1/9)

One of our long time former coaches and permanent members of the CFSBK family Jess Fox was recently diagnosed with stage IV cancer. Anyone who has worked with Jess knows what an incredible, kind and giving person Jess has been to us all. Now it’s our turn to give back and support her and Chris Fox in this challenging time. Please take a moment to visit the link below to visit her go fund me and learn more about what’s going on and how you can help. Let’s get entire CFSBK community is behind Jess and Chris.

Workout of the Day

STRENGTH

A) Paused Clean Deadlift + High Hang Clean
2 x (1+3) – light
2 x (1+2) – medium
2 x (1+1) – medium to heavy

Notes:
*Pause for 1 full second with the plates 1″ off the floor before continuing to stand.
*High Hang = upper thigh. The purpose of the high hang clean is to force an extremely aggressive final extension in the pull and to practice the proper position and balance at this stage of the lift. It will also help improve the pull under the bar due to the limited ability of the athlete to accelerate and elevate the bar first.
*Rest as needed between these 6 sets as you work up in weight. Prioritize on power, speed, and accuracy today over load.

B) Paused Front Squat + Front Squat
3 x (3+3)

Notes:
*Pause for 1 full second at the bottom of your full depth front squat.
*This is 3 sets of 6 reps, where you will pause for the first 3 reps of each set and then continue without the pause.
*Find a weight that you feel rock solid in your form, nothing more than RPE 7/10.

METCON

TABATA mash up
A. kipping toes to bar
B. plate hops, as fast as possible

Notes:
Tabata is 8 rounds. 20 sec of work, 10 sec of rest.
Alternate movements each interval for 4 each, 8 total.
Score is total reps achieved in the 8 rounds.
Use a 10 or 25# plate on the floor (very low), and go for speed and accuracy. Start with feet outside the plate and jump in and out as fast as you can. If you need a target, aim for 30+ reps in 20 seconds each round!

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CrossFit Group Class Programming Template (WK1/9)

The 6am crew celebrating Olena’s recent birthday. Surround yourself with people who lift you up (and lift, in general. They’re much better at it)

CALLING ALL ARTISTS!

Your work is wanted for the CFSBK Art show on 1/14. All mediums are welcome (painting, sculpture, wood working, collage, video, live music etc!) This is THE premier CrossFit gym/art show event of the year (probably the only on planet earth) and it will be a who’s who of the CFSBK in attendance. A must attend event for the season. But we need more artists! You don’t need to be a professional artist! Just someone with a passion for expression and the will to share your work with your rack mates.

Contact Katie @ CrossFitsouthbrooklyn.com to register as an artist!

We turn the gym into an art venue!

Amazing art from gym members is displayed!

Live performances!

Maybe you’ll get a new (or first?!) tattoo!

Workout of the Day

METCON

AMRAP 5 MIN
15/11 cals bike
15 push-ups
15 ring rows

REST 5 MIN

AMRAP 5 MIN
12/9 cals bike
12 push-ups
12 ring rows

REST 5 MIN

AMRAP 5 MIN
9/7 cals bike
9 push-ups
9 ring rows

Notes:
In this series of three AMRAPs, the rep scheme decreases so that your output can remain high throughout. Aim for virtuosity in the basics today and push yourself on each section knowing you have a big rest! Use an object to mark on the floor where you’ll set up your feet for ring rows and stick to that for the entire workout.

Push Up Scaling:
a. volume: 12-9-6 or 9-6-3, on feet
b. load: elevate to a height that allows you to start with an unbroken set of 15

ASSISTANCE

3 sets for quality:
10 ea side plank raises
12-15 DB overhead tricep extension

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CrossFit Group Class Programming Template (WK1/9)

Thanks to everyone who started the new year with us at our Yoga and Meditation class hosted by Sasha S!

ICYMI: 9 Week Cycle Details

Yesterday we posted the template and goals of this 9 week cycle. If you missed it scroll down to see the full details!

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“Nasty Girls” A retrospective

Workout of the Day

STRENGTH

E2MOM x10 sets
1 Clean

Notes
Every 2 minutes perform one power or squat clean working up towards a heavy single for the day. With 10 sets, you won’t need to start too heavy, so try to build up gradually. If possible try to add a small weight jump every round. If form or confidence becomes the limiting factor, reduce or maintain load depending on where you’re at.

PARTNER METCON

AMRAP 10:00
20 Hang Power Cleans
23 Burpees

Notes
With one partner working at a time work through the 2023 AMRAP. For example: Partner A completes 10 HPC, Partner B completes 10 HPC, then partner A completes 12 Burpees then partner B completes 11 Burpees. Divide the work as desired. The hang power clean should be somewhere around 50-60% of your heavy single today.

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CrossFit Group Class Programming Template (WK9/9)

Throwing 2022 into the rear view mirror. 

First cycle of 2023 Details!

This cycle will be 9 weeks, taking us through the 2023 CrossFit Open! (If you haven’t already signed up, do it!) And programmed by coach Whitney Hubbard. On trend with the last cycle, we’ll see three dedicated lifting days with similar movement archetypes for. The other four days will have more variance, while still balancing out movement patterns, loading, volume, and duration across the weeks of training.

We will see a few past Open Workouts or variations thereof to gear us up for what’s to come. Here’s what’s on the dedicated lifting days:

Tuesday: Squat Clean Variations, Front Squat
Thursday: Hip Hinge and Pressing Variations (superset)
Friday: Single Leg and Horizontal Pulling Variations (superset)

The program is structured in three week waves, where you’ll focus on a particular variation of the patterns listed above and follow the reps/sets/loading/tempo scheme in order to achieve progressive overload on your lifts!

Tuesday

Pause Front Squat + Front Squat
Week 1: 3 x (3+3)
Week 2: 3 x (2+4)
Week 3: 3 x (1+5)

*Here, the number of reps each week will be the same (3×6), but we will decrease the paused reps each week. Goal is to increase weight each week.

Front Squat
Weeks 4-6: 3×5

*No pauses. Continue to increase load each week

Thursday

Week 1: Barbell RDL 3×8, Incline DB Bench Press 3×12-15
Week 2: Barbell RDL 4×6-8, Incline DB Bench 3×9-12
Week 3: Barbell RDL 4×6-8, Incline DB Bench 3×6-10

*Both lifts will use a tempo @ 20×1, essentially “slower down, faster up.” Goal is to increase weight on both lifts across the three weeks.

Week 4: Sumo Deadlift 10-8-6-10, SA Tall Kneeling DB Press 3×12-15ea
Week 5: Sumo Deadlift 8-6-4-8, SA Tall Kneeling DB Press 3×9-12ea
Week 6: Sumo Deadlift 6-4-2-6, SA Tall Kneeling DB Press 3×6-10ea

*Goal is to increase weight on both lifts across the three weeks. For the deadlift we will use wave loading. Increase load for each work set as the reps decrease. The final set is intended to be the same or heavier than the first.

Here is an example:
135×10
155×8
165×6
145×10

Week 7: Deadlift 10-8-6-10, DB Z Press 3×12-15
Week 8: Deadlift 8-6-4-8, DB Z Press 3×9-12
Week 9: Deadlift 6-4-2-6, DB Z Press 3×6-10

*Goal is to increase weight on both lifts across the three weeks. Again, we’ll use wave loading, this time for the conventional deadlift.

Friday

Week 1: Back Rack Reverse Lunge 3x6ea, Single Arm DB Bent Over Row 3×12-15ea
Week 2: Back Rack Reverse Lunge 3x8ea, SA DB Bent Over Row 3×9-12ea
Week 3: Back Rack Reverse Lunge 3x10ea, SA DB Bent Over Row 3×6-10ea

*For these 3 weeks, the goal is to keep the same load or increase slightly on the lunge as you add reps, and to increase weight on the row each week as the reps decrease.

Week 4: Back Rack Reverse Lunge 3x6ea, Dual DB Prone Row 3×12-15
Week 5: Back Rack Reverse Lunge 3x8ea, Dual DB Prone Row 3×9-12
Week 6: Back Rack Reverse Lunge 3x10ea, Dual DB Prone Row 3×6-10

*In week 4, reset to a heavier load than what you were using in weeks 1-3 for the lunge. For these 3 weeks, the goal is to keep the same load or increase slightly on the lunge as you add reps, and to increase weight on the row each week as the reps decrease.

Week 7: Rear Foot Elevated Split Squat 3×5-8ea, Pendlay Row 10-10-10
Week 8: Rear Foot Elevated Split Squat 3×5-8ea, Pendlay Row 3×8
Week 9: Rear Foot Elevated Split Squat 3×5-8ea, Pendlay Row 3×8

As always, it will be necessary to keep a good training log so you can get the intended stimulus of your workouts. Put a notebook in your gym bag or use Beyond the Whiteboard, which pre-loads all the CFSBK workouts for you, for FREE!