Workout of the Day

10,000m Row

Notes
You read that right! 10K row! For most folks this is going to be around 40-50 minutes of straight rowing. We’ll do 10 minutes of prep and then get right into it. If you’re not done at the end of class you can spill over a little into the next one until they need to start rowing. This is a long time to be on the seat, here are some things to prioritize/consider

1. Get comfortable and move well
You’re going to be rowing for a long time so make sure you are always moving with intention and efficiency. Check out the videos below if you’ve got time and we’ll help work your technique in class as well too. The better and more consistently you move the more comfortable you’ll be. General comfort will have a significant positive effect on your overall discomfort tolerance during the workout.

2. Watch your numbers
All the monitors will be set to count down from 10,000m so you’ll always see your projected finish in real time. Using that as a slightly moving target, settle into a pace you can sustain and try to keep your stroke rating pretty consistent. For your splits, find a 5-10 second range you will stay within for most of the piece, note how fluctuations in your 500m splits change your projected finish time.

See 10k row times categorized by age, gender and experience here. You can also toggle to see what the average split being rowed was in order to achieve those times.

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CrossFit Group Class Programming Template (WK8/8)

Kelly, Dan and Steph getting after 41 Clusters!

Rowing Technique

Here are two videos discussing rowing technique. The first is about 6:00 and covers really good points, we’ve posted it before and its worth a rewatch or first look. If you don’t have time for that check out the shorter on below it from CrossFit.

Workout of the Day

Every :30 for 40 sets
1 Cluster or Squat Clean

Notes
This is a retest and expansion from week 2 (3/18) of this cycle. If you came that day try and perform the same version you did at a slightly higher weight. Note that week 2 was for 30 sets and this one is for 40 sets. Lets get after it!

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CrossFit Group Class Programming Template (WK8/8)

We are hosting this next weekend! Check out this video and the website to learn more about this seminar and sign up if you’re interested.

Modified Schedule for Barbell Medicine Seminar next week.

Next Saturday and Sunday (5/6-7) we will be hosting the Barbell Medicine team for their training seminar. The event will take place in 608 and thus our schedule and availability will be modified. We rarely host seminars at CFSBK that disrupt our training schedule so you know its a special crew when we do. The team at BBM are a phenomenal resource and friends of the gym. We’re very excited to have them back at CFSBK for the first time since the pandemic.

Saturday (5/6)

608 will be closed all day. We’ll run group classes accessible to all members in 597 from 8-1 and then switch to Open Gym from 1-4pm. Active Recovery will still be on!

8,9,10,11,12 Group Classes
This class cap will be bumped to 25 participants and available to all CFSBK members (CrossFit/Short Circuit/Open Gym). We invite everyone to come throw down with a fun, challenging and accessible workout. As a courtesy, the programming for the day will be:

18:00 for Load and Times
10-15 DB Bench Press
5-10 Chin-Ups or Ring Rows
20/16 Calorie Row

Notes
Move at a steady pace focusing on a strength stimulus on the Bench Press and pulling exercises. The row can be performed as an active rest OR at higher intensity for time, tasters choice. Regardless it should take 1:15 or less to complete the row.

AMRAP 18:00
16 Kettlebell Swings
16 Goblet Lunges
16 Tuck-Ups
16/12 Cal Bike or 400/270m Run

Notes
Move at a steady but challenging pace for 18:00.

Sunday (5/7)

608 will be closed all day. We’ll be running CrossFit group classes in 597 from 8-1 and then switch to Open Gym from 1-4pm (extended hours). Pilates Happy Hour will still be on!

Workout of the Day

STRENGTH

5 Progressive sets of:
8-12 Bent Over DB Rows

Notes
Run the rack today! Try to go up in weight every single set. Start with something that seems easy and then make 5-15lb jumps every set.

PARTNER METCON

10 Rounds for time of:
10 Wall Ball Shots
10 Kipping Toes-to-Bars or 15 Anchored Sit-Ups
35 Double unders

Notes
Partners alternate complete rounds until each person has performed 5.
Scale Double Unders to 20 or even 10 reps if able. Otherwise perform 50 Single Unders

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CrossFit Group Class Programming Template (WK8/8)

Take a 3D Tour of the Annex!
(This 3d walk through is actually pretty old and its a little different up there now but you get the gist!

What Happens in the Annex?

Every CFSBKer is familiar with 597 and 608 however some folks have never ventured upstairs to the Annex. We’ve had this space for many years and here are some of the things that happen there. Check it out!!

Active Recovery

Saturdays at 9am

For an hour you’ll be guided through a combination of manual soft tissue work, mobility techniques, movement flow, and relaxing breathwork. Perfect as a rest day or as a light day’s work for beginners and everyone in between. This restorative class is also great for non-CrossFitters and anyone who could use a little de-stressing love. This class is instructed by Sasha Slocombe. Sign up on your zen planner app.

Pilates Happy Hour

Wednesdays at 7:30pm
Sundays at 9am

The Pilates Method focuses on building your core strength, control, and stability. While almost everything in Pilates has some connection to the abs, in class you’ll focus on the position of your pelvis and spine in order to strengthen the core to support your back. This class is instructed by Frank Howell. Sign up on your zen planner app.

Physical Therapy

By appointment.

Our Doctor of Physical Therapy Katie Harper will work with you to evaluate the cause of your pain or injury and use a combination of manual therapy, movement screenings and rehabilitative exercises to get you back to 100%

Learn more & book here

Massage Therapy

By appointment

Meet with our Licensed Massage Therapist Leah DeCesare for some hands on therapy to address any soft tissue issues you might be dealing with. Massage sessions are resolution-oriented, incorporating myofascial release, deep tissue work, trigger point therapy, ART, and rhythmic proprioception rebalancing.

Learn more & book here

Workout of the Day

STRENGTH

Pause Bench Press
Heavy 10-12

Notes
Compare to week 4 (3/30) and attempt to add weight, add reps to the same weight or just move better.
Work up to a heavy set of 10-12 reps leaving 0-2 reps in reserve. Pause at the chest for a 2 count every rep.

METCON

AMRAP 6:00
12/10/8 Cal Bike
12 Burpees

Notes
Each exercise should take you less than a minute to complete. Try to go hard on this one.
If you didn’t come yesterday and would prefer to do 8-12 kipping pull-ups instead of burpees you can sub movements.

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CrossFit Group Class Programming Template (WK8/8)

Scenes from this past weekend’s Wim Hof Method Seminar. CFSBK hosts these seminars every other month or so. Stay tuned for new dates to be posted!

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What is a Truck?
What is a Wagon?

Workout of the Day

“Mary”

AMRAP 20:00
5 handstand push-ups
10 single-leg squats, alternating
15 pull-ups

Notes
This benchmark workout is a triplet of challenging bodyweight movements. Pick an option of each exercise that will challenge you but allow you to mostly move at a steady pace for 20 minutes.

HSPU Options:
5 Strict HSPU
5 Kipping HSPU
5 Box Piked HSPU
10 DB Presses

Pistol Options
10 Pistols
10 Elevated or Counterbalanced Pistols
10 Box Pistols

Pull-Up Options
15 Kipping Pull-Ups
7-10 Kipping, Strict or Banded Pull-Ups (15 is a lot of pull-ups per round!)
15 Ring Rows

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CrossFit Group Class Programming Template (WK8/8)

Cole, Davi and Anise the coaches of Queer Trans Strength NYC having a meeting of the minds before class!

Kari Pearce’s 2019 “Mary”

In one of the most dominate CrossFit Games performances, Kari Pearce racks up over 23 rounds of “Mary” and taking the top spot in both the women’s and men’s divisions. An absolute machine of a human!