Workout of the Day

PARTNER METCON

10 Rounds for time of:
5 Power Cleans
10 Chest to Bar Kipping Pull-Ups
15/12 Calorie Row

Notes
With a partner, alternate full rounds until 10 total rounds (5e) have been completed.
The power clean should be a series of steady singles. (+/155/135/95/75/55/..)
10 CTB KPU / 10 KPU / 7 Banded / 10 self assisted
The row should take around a minute or less
Scale up options: 5-10 Bar Muscle-Ups / 20 Calorie Row

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CrossFit Group Class Programming Template (WK2/9)

We got rid of a BUNCH of stuff yesterday. This was about half of it!

Final Strength Cycles of 2022

What better way to end 2023 than by being stronger! Check out these upcoming Starting Strength cycles wrapping up the year!

Want to get (a lot) stronger? Our Starting Strength Barbell Club is an opportunity to spend 8 weeks working with a Starting Strength Certified coach developing your strength with the basic barbell lifts: Back Squat, Overhead Press, Bench Press and Deadlift, as well as some assistance exercises like Chin-Ups and Rows. Classes are 90 minutes long and 2-3x per week. Registration for each cycle is capped to provide lots of movement feedback and individualized programming from your coach and to foster great camaraderie with your fellow lifters.

Morning Cycle
Start date: Nov 14th
End date: Dec 14th
This cycle meets at 7:30AM Monday and Wednesdays

Sign up here!

Afternoon Cycle
Start date: Nov 14th
End date: Dec 14th
This cycle meets at 11am Monday, Wednesday and Friday

Sign up here!

Evening Cycle
Start date: Nov 14th
End date: Dec 14th
This cycle meets at 7:30PM Monday and Wednesday and 6:30pm Friday.

Sign up here!

Workout of the Day

STRENGTH

Bench Press
3 sets x 8 Reps Across

Notes
Perform 3 sets of 8 reps using last weeks heaviest weight. These should be performed without a pause. Take advantage of the stretch reflex at the bottom of each rep to help you get this volume in.
If you were not here last week, work up to a top set of 8 WITH a pause at the bottom of each rep.

METCON

“RAHOI”

Complete as many rounds as possible in 12 minutes of:
24 inch Box Jump, 12 reps
95 pound Thruster, 6 reps
6 Bar-facing burpees

Notes
Today on Veterans day, we’re doing a benchmark workout commemorating Greg Rahoi. While Veteran’s day honors all who have served in the armed forces, not just those who have passed away in service, we still thought it would be appropriate to mark the day with the Rahoi workout.  See the text below to learn more about this workout’s namesake.
The reps in this workout are small enough where everything should be unbroken and the only question is what pace can you maintain. Hit it hard everyone!

Rahoi

On December 6, 2006, Supervisory Special Agent Gregory J. Rahoi was accidentally shot and fatally wounded at Fort A.P. Hill in Caroline County, Virginia during a live-fire tactical training exercise designed to prepare FBI Hostage Rescue Team (HRT) personnel for their deployments to Iraq. Supervisory Special Agent Rahoi was a member of the HRT for six years, during which he served three tours in Iraq. Prior to joining the FBI in 1997, he worked as a firefighter, paramedic, and police officer in Wisconsin. He was posthumously awarded the FBI Medal of Valor for acts of heroism during his final Iraq tour, and his family was presented with the FBI Memorial Star.

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CrossFit Group Class Programming Template (WK2/9)

Cooper warming up with some Single Arm Upright Rows

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Why Does Chronic Pain Hurt So Much? The Atlantic

Workout of the Day

EMOM 12:00
A: :30 Sled Push
B: :30 Tuck Hang

EMOM 12:00
A: 12 KB Swings
B: :40′ Bear Crawl or :40 handstand walk

With a partner, alternate for 12:00
:30e Single Arm Farmer’s Hold
Air Bike until partner finishes holds

Notes
Today’s three EMOMs should be taken at a sustainable aerobic pace. That doesn’t mean easy, but you should be able to stay consistent across each workout.

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CrossFit Group Class Programming Template (WK2/9)

Workout of the Day

STRENGTH

Back Squat
3 sets x 8 Reps Across

Notes
Perform 3 sets of 8 reps using last weeks heaviest weight. These should be performed without a pause. Take advantage of the stretch reflex at the bottom of each rep to help you get this volume in.
If you were not here last week, work up to a top set of 8 WITH a pause at the bottom of each rep.

METCON

For Time:
200 Double Unders
50 Wall Ball Shots
35/28/22 Cal Air Bike

Notes
This workout should take you 10:00 or less.
Double Unders: 3:30-4:30 time frame. Reduce volume by 50 reps or spend 3:00 performing as many doubles as you can.
Wall Ball try to perform the 50 reps in as few sets as possible, even if that means a little longer rest. Aim for something like 30/20 or 20/15/15
Air bike target is 2:30-3:00. Build up and try to finish hot.

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CrossFit Group Class Programming Template (WK2/9)

Check out these V-Hook Barbell hooks we got. They can be attached to a barbell and allow people who may be unable to perform the front rack safely load the bar in front. These are not a substitute for working on the position and it’s generally rare that someone would need them, but in cases of wrist injury or extended inability to front rack they are great. These are only meant for use with barbell front squats out of a rack.

Todd’s Marathon Recap

Running the NYC Marathon was among the most rewarding and mentally challenging WODs I have ever willingly participated in. While this run didn’t reflect the athletic capabilities I had been training towards due to several factors, I did win by finishing surrounded by the most robust support network I could ask for, man of whom are members of CFSBK. I appreciate you all, and I look forward to doing it again soon. That route and I have a second story to tell.

Camille C and Todds going away party too!

Longtime gym member and more recent Front Desker Camille Coorod and Todd (see above) are leaving NYC. (Boooo!) Their going away party is this Saturday, 11/12 4-7pm at Wild East. They reserved the private back room and hope to see many of you there!!

Workout of the Day

STRENGTH

Shoulder Press
3 sets x 8 Reps Across

Notes
Perform 3 sets of 8 reps using last weeks heaviest weight. These should not be performed with a pause at the shoulder, instead take advantage of the stretch reflex at the bottom of each rep.
If you were not here last week, work up to a top set of 8 WITH a pause at the bottom of each rep.

METCON

EMOM 15:00
A: 8-12 Weighted Step-Overs
B: 10-15 DB Push Presses
C: 3-8 Strict Chin-Ups

Notes
This works out to 5 sets of each exercise. Choose weights and rep schemes that will allow you to have between 20-30 seconds of rest at the end of each minute.

CIVIC DUTY

VOTE!!!!

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CrossFit Group Class Programming Template (WK2/9)

Asha lunging her way through the CrossFit Open

Come See Clay Perform!

CFSBKer Clay Ross’ Grammy Award-Winning Jazz band Ranky Tanky is playing a concert at a beautiful small Manhattan Venue next month. Only 175 tickets are available and I’ve arranged for CFSB folks to get a $5 discount making the tix only $20! I would love to see some fellow gym mates there!

Fri, November 11, 2022
7:00 PM – 8:30 PM EST

Elebash Recital Hall
The Graduate Center
365 5th Avenue
New York, NY 10016

Tickets must be purchased in advance.
Tickets are just $20 with discount code CLAY.

Ticket Link