Workout of the Day

ASSISTANCE

4+ Sets of:
:30 90 degree Wall Piked Handstand Hold
:30e Single Arm Farmer’s Hold
1:00 Box Step-Ups

Notes
The HS hold will be tough for many but focus on fighting through the positions and holding on to as much tension and control as you can.
Farmer’s holds should be heavy keeping a little air between you and the kettlebell
The step-ups may be just body weight if your legs are tired from the last few days as a flush out or weighted if you’ve missed the squats and lunges this week.

PARTNER METCON

8 Rounds for time of:
21/16 Calorie Row
15 Kipping Pull-Ups
9 Alternating DB Snatches

Notes
Partners alternate rounds until 4 each/8 total have been completed.
The DB Snatches are total, so alternate which hand you start with each round.

Pull-Up Options
15/8 Kipping
8 Strict/Banded
15 Jumping or Ring Rows

CrossFit Group Class Programming Template (WK7/9)

June Members of the Month, Linda and Steve Hutsal!

Interview/text by Julie Barnard
June kicks off summer’s fiery weather so it’s only fitting that we join in with some of our own in-house spicy for June’s Member(s) of the Month, that dynamic early morning duo known as The Hutsals! A few standout reasons we chose them are: their ever-smiling support of fellow SBKers, they’re never late to class and always check-in, they’re excellent company to be around, super nice, respectful, hard working, and truly the best folks around. Linda and Steve have made a big impression during their time with us and, since we refuse to let them sneak out of here, it’s our honor to blow things up and announce that in July 2003 they’re moving to Westchester County! It goes without saying that they will be dearly missed but in the meantime, settle back and start snacking as it’s time to learn more about Linda and Steve.

Name (and any nicknames)
L Linda Linda, L$, Dolan (my maiden name), Doles
S Steve, That Sweaty Guy Without A Shirt On

Where were you born and where did you grow up?
L Born and raised in southern New Jersey, just outside Philadelphia.
S I was born and raised in Elmira, NY, but we have called Brooklyn home for the last 18 years,

How long have you been CrossFitting, and how did you arrive at CFSBK?
L I started in 2013. I grew up playing sports, mostly soccer and loved being part of a team. In college I moved onto ultimate (aka ultimate frisbee) and continued to play on a women’s club team representing NYC post-college. I loved the sport, but the time commitment and injuries started to add up. I saw the CrossFit games on TV and thought that I’ve always been strong and it might be something I’d enjoy. I searched for CrossFit gyms in the area and CFSBK came up with stellar reviews, so I signed up for Foundations. I became obsessed and think I’ve done just about every specialty program offered – Strength Cycle,Crash-B’s, Olympic Lifting, running, and Diapers and Dumbbells.
S After relentlessly mocking Linda for joining a cult for a year or two I finally took a sip of the sweet Kool-Aid in April 2015. Been a 6am staple ever since.

What are your current fitness goals?
L I had a goal of getting a muscle up. ring or bar, by this summer but it’s gotten a little sidetracked with life. So for now, it’s come to class, move and have fun.
S I’d like to get better at ring muscle ups but as I joke with DO, they only appear semi-annually in the group class workouts and I’ve been lazy about finding open gym time. I’d also like to learn to keep my shirt on during a Metcon but it just keeps eluding me.

What keeps you coming back to CFSBK?
L The people. From the coaches, to the crew, to the members, it is a truly special community. It has been our second home, and a place that has helped us to navigate the hardest moments of our lives. The gym was a place for healing for me and I will be forever grateful for all of the love and support we received. We’ve made friendships here that will last a lifetime, including our beloved 6am family.
S I came for the fitness and stayed for the community.

Program your nightmare workout
L Handstand pushups, snatches, and toes to bar (basically all the gymnastics/overhead movements)
S 5 RFT 50 Double Unders + 10 SHSPU

Program your dream workout
L Heavy Cleans, Wall balls, Rowing and Pull-Ups
S 12:00 AMRAP: 12 cal row, 6 Bar Muscle-Ups 3 Power Cleans at 185#

Favorite and least favorite lift
L Cleans and Snatches
S Power Cleans and Strict Press

If you two had a theme song what would it be?
We’re awful at this and collectively agree to just go with the Super Mario Brothers theme song *Authors Note: This is accurate as a Hutsal theme song

Name one thing on your bucket lis
L Scuba diving in Raja Ampat, Indonesia
S Scuba diving in Raja Ampat, Indonesia while staying on the Arenui – c’mon Linda!

Ask us about that time we…
Listened to hyenas laugh and eat an elephant right outside our bush camp in Africa during a night so dark you couldn’t see your hand in front of your face.

What are you recommending right now?
The baguettes and croissants from L’Appartement 4f

What are you up to when you’re not at 597 (or 608) Degraw Street?
L I was staying at home with our 5 and almost 3 year old boys, but recently (last week) returned to work in finance after 5-years away. We also love to travel when time allows, especially when we can go scuba diving or skiing.
S Herding our two small boys and in my rare free time baking pies, sourdough bread, and other pastries.

Any advice for new CFSBKers?
L Scaling is cool! It took me a long time to learn that and no one will judge you except maybe Steve…
S Join in on the banter. Almost all of our friends have come from the gym so just say hi!

Workout of the Day

STRENGTH

LEVEL 2

Back Squat
85%x 3 reps x 3 sets

Notes
Take at least 7-10 minutes to get to your work weight. Rest about 3-4+ minutes between work sets.

LEVEL 1

Back Squat
Heavy 8

Notes
In 5-8 total sets, work up to a single heavy set of 8 reps. Try to go heavier than week 1 / Below is an example of what your training would look like with a target. If you don’t have a target weight just build to a heavy 8 staying at 8 reps every set. Lots of rest before your final attempts. An 8RM is often somewhere around 80% of ones 1 rep max.

(target: 135×8)
45×10
75×8
95×4
105×4
115×2
125×1-2
135×8

METCON

AMRAP 6:00
12 Wall Ball Shots
12 Burpees

Notes
It’s gonna be a long 6 minutes.

CrossFit Group Class Programming Template (WK7/9)

Ben’s Box Mechanics helping us stay on top of all the heavy equipment usage. You people are too fit!!!

Breathing during Wall Ball Shots

A huge factor in wall ball efficiency is how your breath. So many people unintentionally breath shallow as an intuitive way to brace against the catch and squat portion of the movement. Check out this video for some thoughts on it as well as one particular strategy. Your method may differ somewhat than what is recommended before but today you should focus on steady breathing through your sets of 12 today.

Workout of the Day

STRENGTH

Weighted Chin-Ups or Assisted/Negatives
7 sets of 3 Reps

Notes
Perform 7 total progressively challenging sets of a weighted chin-up. The first couple sets should be easy and gradually increase the weight or keep it at the same weight if you can’t perform 3 unbroken reps with more weight. Don’t think of today as a 3RM Chin-up day, try to get some volume in at a heavy but doable weight. If you can’t perform 3 chin-ups with additional weight, choose one of the options below:

– Bodyweight
– LIGHT band or partner assisted
– :02 lock off + 2 second negative x2-3 reps per set

METCON

EMOM x 5 Sets
A: 10 Touch & Go Deadlifts
B: :30 Air Bike
C: 1:00 Rest

Notes
The deadlifts should be perfect and unbroken every round. (225/185/155/135/..)
Go for what feels challenging but not all out effort on the bike.

CrossFit Group Class Programming Template (WK7/9)

Hi CFSBK Fam,

I wanted to let you all know I will be stepping away from coaching at CrossFit South Brooklyn to focus on my own personal training and fitness business in Manhattan. While I may not be coaching your class anymore, I plan on coming by and taking class whenever I can to experience the amazing community that is CFSBK.

I want to say, it has been an absolute pleasure to coach each and everyone of you and I will especially miss my Thursday night crews.

I feel lucky and honored to have been a coach at CrossFit South Brooklyn.

I don’t how many of you knew this but I started doing CrossFit when I was in High School back in 2007 (cue everyone doing math to figure out how old I am).

I remember hearing about CrossFit South Brooklyn back then and in college I distinctly remember watching the 13.2 open announcement live with Annie Thorisdottir vs Lindsey Valenzuela (back when high socks were totally IN and Dave Castro dressed up for the announcements and dropped mics, empty barbells, etc. THE DRAMA!) but it was then I knew I needed to visit CFSBK.

I want to thank David for bringing me on board and providing me with guidance and support over the last two years, making myself a better coach and person. I’d also like to thank all of the coaches and staff that put their heart and soul into making CFSBK the best possible experience and creating a safe space to just be yourself.

The best gyms are where you want to hangout before, during, and after class.

Please keep in touch — on instagram i’m @thepatfrank or email patrickfrank.coach@gmail.com. I’m always happy to come tackle a tough WOD, grab a coffee, or offer some coaching advice!

-Coach Patrick

Workout of the Day

5 Rounds for time of:
16 DB Bench Press
16 WTD Walking Lunges
400m Run

Rest 3:00

Notes
Perform the triplet followed by a 3:00 rest. Ideally, use the same weight on the DB Bench Press the entire workout and complete each set in 1-3 sets max. The lunges should be unbroken every round. If you’re coming on Wednesday and want to prioritize your squats, make today’s lunges bodyweight or lighter/easier and focus intensity on the other two movements.

CrossFit Group Class Programming Template (WK7/9)

Welcome freshly minted Foundations grads, James, Monica, Needham and Krystal!

Behind the Scenes details of our Scholarship Program

The following article is from Inside the Affiliate, a resource for other affiliate owners written by David.

In an effort to make our programs more accessible to individuals without the economic means to afford our rates, we’ve set up a pay-what-you-can scholarship program in 2020. This allows people who want to join but cannot afford our full rates an opportunity to enjoy the life changing benefits we all know fitness and community can bring. Below are the details, should you want to implement something similar at your affiliate.

How to apply:

People interested in the program will first fill out our online application for consideration. Our general manager and myself will review the application. This link is located below our normal gym rates on our website.

How it works:

• We offer one scholarship slot for every 30 active members we have. Find a ratio you feel comfortable with based on your gym size to determine your ratio and cap.
• Individuals who receive the scholarship let us know how much they can pay via the application and then we follow up to set them up on a membership. Most people are able and want to pay something, so it’s not uncommon for folks to offer up $50-$150 per month if it’s within their budget. We have had some people completely comped, but the majority prefer to offer something.
• To maintain your scholarship status, participants need to attend at least 6 group classes per calendar month. We check this at the end of each month and if someone has fallen off we’ll reach out to them to check in and assess their interest and status with the program before deactivating their membership.
• If someone is new to CrossFit, they do a pay-what-you-can fee for the Foundations course. When that is completed, another pay-what-you-can fee to start their recurring monthly membership.
• Scholarship recipients are kept private outside of myself and our GM who helps manage the program. To the rest of our staff and members they are just like any other CFSBKer. We recommend more than one employee has access to the participants’ info and scholarship capacity to keep the gym accountable.

Workout of the Day

STRENGTH

EMOM 15:00
Power Snatch
+
OHS

Notes
We have been slowly increasing range of motion on this lift over the past several weeks, starting with muscle-snatches, then to hang, below the knee, pause reps and now to the power version from the floor. If you’re still having trouble with the movement or haven’t made it to many of the prior exposures, work with the coach to regress to a simpler variation, like the hang power snatch + OHS.

METCON

5 Rounds for time of:
50 Double Unders
12 Kipping Toes to Bars

Rest 1:00

Notes
DU: 50/30/15 DU 100 SU
KT2B: 12/8 or 18 Sit-Ups or Tuck-Ups

CrossFit Group Class Programming Template (WK6/9)

Marissa and Coach Steph get after yesterday’s workout at the noon class.

Good at Double Unders? Are you 169 reps in 1:00 Good?