Workout of the Day

FLOATER STRENGTH

A. Back Squat 3×10, Building

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

C1. 4 x 3-5 False Grip Ring Pull Up
C2. 4 x 30 Sec Parallette L-Sit (straight legs)

D. Bench Press 3×10, Building

Notes
Clean and Press Complex: Aim to do 1 set about every 2 minutes. The power cleans are not touch and go. Complete the 3 power cleans each as singles, resting 5-10 sec between them. From your third power clean, continue into the 3 push presses, again resetting to a dead stop at the rack position for each rep. Focus on a smooth, vertical dip with the weight in mid-foot.

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

METCON

For Time:
130m Run
13 Burpees
270m Run
27 Burpees
400m Run
40 Burpees

Notes
This is all about your pacing. The workout gets progressively harder, so don’t come out too hot!

Choose a pace that allows you transition immediately into your burpees after each run. Conserve a little energy on the final 400m to finish the workout strong.

Burpee technique: focus on consistent, clean reps. If you need to rest, take short breaks after a set number of burpees (e.g. every 5-10 reps). Keep your breathing steady and controlled to manage fatigue.

Intent < 13 min

Scaling Option A
130m Run (3rd Ave and back)
13 Burpees
200m Run (to the green ramp before 4th Ave and back)
20 Burpees
270m Run (4th Ave and back)
27 Burpees

Scaling Option B
300m Bike (.2 miles)
10 No Push Up Burpees
600m Bike
20 No Push Up Burpees
900m Bike
30 No Push Up Burpees

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CrossFit Group Class Programming Template (WK1/8)

The UpsideDown Class is now easier to attend than ever!

We dropped the 4 week cycles and now you can join coach Noodles every Monday and Thursday at 6:30pm and Wednesday at 11am for the UpsideDown Class. These classes area open to all CFSBK members with participation counting as one of your weekly classes.

What is the UpsideDown Class?
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. Experienced hand balancers and new students are equally challenged and welcome. There is no age limit, or weight limit. Please bring an open mind, patience, and the ability to touch the floor! Pet photos are also encouraged.

About the Instructor:
Suzanne-Michelle (Coach Noodles) 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.

Workout of the Day

STRENGTH

A1. 4 x 3-5 False Grip Ring Pull Up
A2. 4 x 30 Sec Parallette L-Sit `

Notes
Begin each rep with elbows locked in a full hang. Notice how the athlete in the video turns the knuckles OUT at the bottom of each rep, which allows for easier lockout.

This is new territory for a lot of us! If you’re developing that false grip strength, it’s OKAY to use a high box near the rings and to reset your grip on each rep as needed. These could even be 3-5 singles with 10-15 sec rest between. Pull as high as possible on each rep. Whatever scaling option you use, it should be one that allows you to finish with the hands/rings in physical contact with your chest.

We’ll have several options available for the L-Sits.

PARTNER METCON

8 Rounds for Time
8 ea Single Arm KB Front Rack Squat @ 32/24/16kg
16 Abmat Sit Ups

*While Partner A completes a round, Partner B is rowing for max meters.

Notes
Athletes complete 8 rounds total as a team, 4 rounds each. Intent is < 12 min.

In this workout, both partners will be working the entire time. As one partner completes a round of squats and sit ups, the other partner will accumulate meters on the row. When the last sit up is completed, athletes switch roles. Partner B completes 1 round of squats/sit-ups while Partner A rows. Do not reset the monitor during the workout.

Score is two-fold: your time to complete the rounds AND your total meters rowed.

Choose a relatively challenging KB weight for 8 reps unbroken on each side.

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CrossFit Group Class Programming Template (WK1/8)

At the whiteboard

Welcome (back) to CFSBK!

ICYMI here’s a short video we ask new folks to watch. It explains where to find the programming, (duh, here) how to track your workouts, what floater days are and how to keep in touch with the gym.

Workout of the Day

STRENGTH

Every 2 Min X 4 Sets
3 Power Clean + 3 Push Press

Every 2 Min X 4 Sets
2 Power Clean + 2 Push Press

Notes
The intention for today is to work our technique! Across this cycle we will see a variety of shoulder-to-overhead movements coupled with the power clean. Use this first exposure to dial in your understanding and mechanics of each movement. Start at very light loads and build, using weights that allow for correct positioning, posture, and timing.

The power cleans are not intended to be touch and go. Complete them each as singles, resting 5-10 sec between. From your third power clean, continue into the 3 push presses, again resetting with a dead stop at the rack position between each. Focus on a smooth, vertical dip with the weight in mid-foot for each rep.

From Catalyst Athletics: “The push press is an effective supplementary exercise for the jerk that trains the same dip and drive, timing of the transition from leg drive to push with the arms, upper body mechanics for the push under the jerk, and builds upper body strength… The dip and drive of the push press should be identical to your jerk—this is one of the primary reasons it’s such an effective training exercise.”

METCON

Buy In: 25/20 Cal Bike

3 Rounds for Time
15 Push Ups
15 KB Swings

Buy Out: 400m Run

Notes
Intent < 10 min

The two cardio movements should be in the realm of 1:30-2:30 at a challenging pace. Anything longer than that, scale the volume back as suggested below.

Aim for perfect push ups today — body remains rigid throughout, chest and thighs touch the ground, elbows fully extended at the top of each rep. Do not allow the elbows to flare out to the sides or the hips to pike up or sag down.

Choose a heavy KB weight that you can complete 15 reps unbroken.

Scaling Option A
Buy In: 20/16 Cal Bike
3 RFT
7-10 Push Ups
15 KB Swings
Buy Out: 400m Run

Scaling Option B
Buy In: 16/12 Cal Bike
3 RFT
15 Elevated Push Ups (a height that allows for 1-3 sets per round)
15 KB Swings
Buy Out: 270m Run

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CrossFit Group Class Programming Template (WK1/8)

Another day in the office

Playing with Push-Ups

Impressive push-up variations from the 2007 CrossFit archives:

Workout of the Day

STRENGTH

A1. Back Squat 3×10, building
A2. Three Point DB Row, build to heavy 8 ea side @ 2111 tempo

Notes
Rest as needed between the two exercises, for example 30-45 sec after the squats and 60-90 sec after the rows. After 2-3 warm up sets, work up to a challenging but perfect 10 on the back squat in 3 working sets. Next week there will be 8 reps, followed by 6 reps, and 4×4 on the fourth week of this cycle.

For longer sets like this, find the balance of breathing and bracing to support good movement. Don’t rush through the set. Be deliberate. If your bar speed and mechanics are consistent, add weight!

On the DB Rows, use a @ 2111 tempo: 2 seconds down, 1 sec reset at bottom, 1 sec squeeze up, 1 sec pause at top. Starting with your weaker side, try to find the limit for an 8 rep count today.

ASSISTANCE

3-4 sets for Quality/Load:
8-12e Front Foot Elevated Reverse Lunges
10-15 Seated Bent Over Reverse Flyes
20-30 Tuck ups

Notes:
Focus on great positions and consistent tension on the assistance work. Rest as needed between exercises.

Lunges: Stand on a 2-4″ rise (plates work well) and load the lunges with Dumbbells or Kettlebells held in the carry position of your choice. They are not alternating. This should get HEAVY by the third set.

Use plates or DB’s to load the reverse flyes.

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In case you missed it, the weekly training schedule for the next 8 weeks can be found via this link:

CrossFit Group Class Programming Template (WK1/8)

Learn more and sign up for this event with CFSBK coaching alumni Chris Fox!

Today’s Schedule

597 Group Classes
8am CrossFit
9am Short Circuit
10am CrossFit
11am CrossFit
12pm CrossFit

608 Open Gym
Hybrid AF App Early Bird Access: 5am-8am
8am-1pm

What is Hybrid AF App Open Gym access?
Members now have 608 Open gym access during otherwise closed hours via the Hybrid AF app. Please email cfsbkfrontdesk@gmail.com to learn more and get an invite to download the app. This will be available on request only. Additional gym access via this app will be from 5am on weekdays and from 6am on the weekends as well as special hours for holidays.

Workout of the Day

“Mythic Strength”

Farmers & Sandbag Load
Farmers Carry into sandbag over bar. 3 sets, same weight across.

Rest 3-4 min.

Notes
Clock is running, start carry at :00. Farmer’s carry down gym length, re-pick, return. Load sandbag over bar until the minute is up.Farmer’s should be heavy, but not at risk of dropping. Aim to finish farmers under 20 seconds. Load sandbag over bar until the minute is up. Hit 2-3 warm up sets.

Pull, Push, Carry
Backwards sled drag 50 ft
Pike push up 10 reps
Sandbag carry 100 ft

3-4 rounds for quality, minimal rest.

Notes
Can sub decline push ups 12-15 reps or Z press 12-15 reps for pike push up. Go heavy on the sandbag.

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CrossFit Group Class Programming Template (WK8/8)

Taking the scenic route in Gowanus

New Programming cycle Details

Dates: Monday 9/2/24 – Sunday 10/27/24

Key Events:

Friday 9/13: Wet Hot American Throwdown
Thursday 9/19: CFSBK’s 17th Birthday!
Saturday 10/19: FIGHT GONE BAD, Brooklyn Edition. Stay tuned for details.

See more on our Events page

BIASES

In this cycle, co-written by Coach Erick and Coach Whit, we’ll see three days with strength training progressions, two days of variance, and two floater strength days. Building off of your strict upper body pulling work in the previous cycle, we’ll develop and challenge our gymnastic skill now with progressions on the rings! And after seeing the Snatch and Clean consistently for the past two cycles, we’ll switch things up and practice Power Clean and Shoulder-to-Overhead variations incorporated together.

We’ve got a bit of everything: squat, pull, hinge, push, move light loads long distances quickly, and strive for virtuosity in body control! Metcons and Assistance work will round things out and provide the CrossFit variance we know and love. Bring your best effort to the next 8 weeks and dial in your recovery (sleep, stress, nutrition, hydration) as best you can in order to keep training hard and having fun!

SCHEDULE

Monday: Back Squat/DB Row Variations
Tuesday: Power Clean + Shoulder-to-Overhead Complexes
Wednesday: Gymnastic Strength (Rings Focus)
Thursday: Floater Strength
Friday: Varied (with a Hinge pattern bias)
Saturday: Varied
Sunday: Floater Strength

PROGRESSIONS

Mondays / Superset: Back Squat and DB Row Variations

WK 1: BSQ 3×10
WK 2: BSQ 3×8
WK 3: BSQ 3×6
WK 4: BSQ 4×4
WKs 5-8: Repeat 1-4

Tuesdays / Power Clean + Shoulder-to-Overhead Complexes

We will start off the cycle with Power Cleans + Push Presses, using light to moderate loads and dialing in technique. Across the 8 weeks, you will see push presses, push jerks, and split jerks. While we will obviously train power and strength here, it’s also a great opportunity to improve our coordination, agility, and accuracy. One good goal is to develop as much consistency as possible in the mechanics of the dip for the shoulder-to-overhead movement, regardless of which variation you’re performing week to week.

Wednesdays / Gymnastic Strength (Rings Focus)

Body control, baby! Building off of the strict pulling strength we developed in the last cycle with Monday’s Chin Up progressions, we’ll practice pushing and pulling on the rings, super-setting with isometric holds. The goal for this day is to increase confidence and improve mechanics on the rings, with progressions and scaling options to make this accessible for every athlete.

Thursdays + Sundays / Floater Strength

You know it, you love it… can you handle it being on a different day than Friday? On our Floater days, athletes will have 3-4 options to incorporate strength work they might otherwise miss. If you’re not sure what to do, ask your Coach. And if you’re currently training 7 days a week… please stop and take a rest day!