Workout of the Day

SKILL: Rope Climbs

WEAR LONG SOCKS AND/OR PANTS TODAY

METCON

EMOM x 28 MIN
A. 12/9/6 Cal Bike
B. 1-3 Rope Climbs (15′)
C. 15/12/9 Cal Row
D. 40 sec Floater Exercise:

-Goblet Reverse Lunges
-Burpees
-Sit Ups

Notes
The intent for today is sustainable, quality effort for the full 28 minutes.

You should be able to finish each “station” by the 40 sec mark consistently so you have time to recover and transition. Scale accordingly on any and all movements!

A good guideline is to start your first round at what feels like an 80% effort — not a conversational pace, but nowhere near redline/threshold. Hold those rep counts for a few rounds, and then if possible increase in the later rounds. Otherwise, hold steady.

For the floater exercise, choose something that corresponds to your needs based on what you have/haven’t done this week.

We have 5 ropes available for use, so in full classes, a few athletes may need to trade off reps with a buddy.

Rope Climb Scaling:
A. 1-2 Partial Height Rope Climbs
B. 2 Supine to Stand Rope Climbs
C. 3-5 Chin Ups (Strict or Foot Assist) + 10 Tuck Ups

---

CrossFit Group Class Programming Template (WK4/8)

When a multi year CrossFit Games athlete is your judge in the open…

Today! Free Dynamic Movement sessions with JMD!

Loooooooooong time CFSBK JMD (pictured above) will be hosting FREE movement sessions for CFSBK members! Each session will have a different focus.  However, there will be crossover from week to week.  Folks are encouraged to attend all three sessions.  However, if you can only make it to one, that works too.September 28th: Balance. dynamic and stationary. absorbing input, two feet, one foot
Register Here!

What will we be doing?

During these 75 minute sessions we will engage with a variety of games, drills, tasks, and partner scenarios.  Generally speaking, the goal of these activities will be less about “getting good at them” and more about extracting awareness, skills and insights that we can absorb into our bodies and carry with us into other moments of our life.

Our time together will be informed by the world of ‘‘movement practice”.

What is a movement practice?

There are many ways to answer this question.  Below are a few ideas from people and communities that have inspired and informed my practice:

“A movement practice is a comprehensive approach to physical activity that aims to develop the body and the mind harmoniously.” – APECO movement school

“The goal is to be strong, supple, expressive, coordinated, to develop movement intelligence, and ultimately to thrive in any physical situation.” Republic of Movement

Similar to CrossFit, there are entry points for people of all abilities.Take a look at the instagram accounts linked above and below for a visual sense of the kinds of work we will be engaging with.

Marcello Palozzo

Movement Practice Paris

Republic of Movement

APECO Movement School

Who am I?

My name is John. I am not a movement teacher. (I am a kindergarten teacher.) I have maintained a daily movement practice for the past seven years. I was a student of Frank Powers and Roseanne Serpico for several years. I now study with Marcello Palozzo.  I was introduced to the world of strength and conditioning in my late twenties by David, Chris and Shane. CFSBK stand up!

Workout of the Day

STRENGTH

A1. Strict Press 4×4
A2. Seated Good Morning 4×8-10 @ 3011 tempo

Notes
Superset the two movements, resting about a minute between each. You may build in weight on both exercises; your last two sets of pressing should be at least an 8/10 on the RPE scale.

We will use DB or KB loading for the good mornings, with the weight held either behind the neck or in front, goblet style. Focus on a true hip hinge, with a rigid trunk and long reach of your spine out across the room as you descend.

METCON

3 Rounds, Each For Time
18 DB Push Press @ 50/35/20#
24 Box Jump Overs @ 24/20/16″
30 KB Swings @ 32/24/16kg
Rest 1:00 between rounds

Notes
Intent < 13 min total, or no more than 3:30/round. Scale as needed.

The minute of rest will go by quickly on this one (similarly to how it does in Fight Gone Bad… get excited!), so choose your pace wisely on round 1 and don’t rush your transitions.

Once you finish that first round, commit to your effort and use your rest period to get calm, focused, and ready to attack again.

The push press and KB should both be relatively heavy. Use a weight that you might need to break up the reps into a couple of sets.

For safety, it’s recommended that all athletes step down from the top of the box.

Box Jump Over Scaling Options
A. 18 Box Jump Overs @ 24/20/16″
B. 24 Box Step Overs

---

CrossFit Group Class Programming Template (WK4/8)

A Happy Place

Seated Good Mornings

From Catalyst Athletics:

Notes
The seated good morning does not need to be loaded extremely heavily to be effective. Focus on an active and aggressive arch of the back and full range of motion and don’t push the loading past what allows this perfect movement and position. It can be done allowing the back to round, but this should be reserved only for very experienced lifters with healthy backs.

Purpose
The seated good morning primarily strengthens the isometric position of the back arch used in the snatch, clean, squat and related exercises to improve the lifter’s stability, power transfer and safety. Secondarily, it strengthens the glutes and hamstrings, and can improve hip extensor flexibility. The seated good morning is somewhat more specific to the squat position than to the pulling position like the conventional good morning. It can also be used during times of injury as an alternative to the conventional good morning and pulling exercises.

Programming
Sets of 5-8 reps are most common, but can be taken up as high as 12-15 reps, especially for a prehab/rehab application. Weights can usually be 20-40% of the lifter’s best back squat.

Workout of the Day

FLOATER STRENGTH

A. Back Squat 4×4

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

C1. 4 x 4-8 Tempo Ring Dips @ 3011
C2. 4 x 30 Sec Hanging L-Sit

D. Strict Press 4×4

E. Bench Press 4×4

Notes
Tomorrow we have strict press, good mornings, push press, box jumps, and kb swings!

Clean and Jerk Complex: Aim to do 1 set about every 2 minutes. Power cleans are not touch and go; complete them as singles, resting a few seconds between. From your third power clean, continue into 3 push jerks, focusing on a smooth, vertical dip with the weight in mid-foot for each rep. The intention is to increase 2.5 – 5% from last week.

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

METCON

AMRAP 8 MIN
2-4-6-8-10-etc. Front Squats @ 155/105/75#
10-20-30-40-50-etc. Double Unders

Notes
The intent for today is to use a moderate load for the front squat that you can comfortably clean from the floor and complete upwards of 10 reps unbroken when fresh. If you’re not sure what to use, a general guideline is about 50-60% of a 1 rep max.

In your squats, fight to maintain vertical bar path and an upright torso, which will help you to be efficient as you fatigue.

DU Scaling
A. 5-10-15-20-25-etc.
B. 2-4-6-8-10-etc.
C. 20-30 sec of practice each round

---

CrossFit Group Class Programming Template (WK4/8)

Might as well smile through the discomfort

Over 70 CFSBKers signed up for Fight Gone Bad

Everyone registered for FGB2024 should have received an email yesterday with info on their teammates and event details. If you did not receive this please email JB at” cfsbkcommunity@gmail.com. Team names are due by Wednesday 10/2.

You can always check the Fight Gone Bad 2024 Scoreboard to see: team info, fundraising reports, event schedule and the live scoreboard.

FUNDRAISING

While some folks knock it out of the park, our goal is for every person who signs up to raise or donate at least $10 and contribute to the spirit of Fight Gone Bad. To raise money, all you have to do is share the link below with friends and family. It will ask them to write your name in so you can receive credit for the donation. We will provide some fundraising resources via email and on the blog.

Fight Gone Bad 2024 Fundraising link

About the Benefactor
BCHS is committed to ending homelessness in Brooklyn. We provide safe and clean supportive housing each year for more than 1,000 formerly homeless and at-risk women, children and men, and help them learn how to live productively and independently with dignity and hope.

Workout of the Day

SKILL

3 Rounds:
10-20 sec Ring Support Hold
10-20 sec Bottom of Dip Hold

Notes
Rest as needed!

STRENGTH

A1. 4 x 4-8 Tempo Ring Dips @ 3011
A2. 4 x 30 Sec Hanging L-Sit

Notes
Choose scaling options for today that allows you to work safely through these challenging gymnastic movements. This is the same as what we did two weeks ago, with more reps per set on the dips.

METCON

Intervals for Max Meters:
2:00 Row
2:00 Rest
1:30 Row
1:30 Rest
1:00 Row
1:00 Rest
0:30 Row
0:30 Rest
0:15 Row

Notes
In group class you’ll likely share an erg with someone else, trading off your work and rest periods. There will be a little extra transition time, which is fine!

For each interval, set your monitor for a “Single Time” workout, so you can have a meter count when you finish.

Even though there’s equal rest to work here, most of us will want to hold back just a bit on that first 2 min effort. The intent is to be able to go hard on all five intervals, including the final two, which are true sprints. If you know you recover very well in workouts like this, then start at a hot pace. If you tend to “fly and die,” take the opposite approach today.

---

CrossFit Group Class Programming Template (WK4/8)

Toni and Matias with synchro Thrusters and outfits

CrossFit CEO Don Faul Addresses the Powerful Impact CrossFit and Affiliates Have On Society

Workout of the Day

STRENGTH

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

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

Notes
This is the same exact structure as last week. Refer back and aim to increase the weights by about 2.5-5%, as technique allows. Generally, the bulk of your lifts should still feel very crisp.

As last week, take each power clean as a single, resting a few seconds between. If you can demonstrate consistent mechanics on your dip, drive, dip and punch, feel free to cycle the push jerks today. Otherwise, reset at the rack position for each rep.

If things start to fall apart, use what you learned in our “wave loading” last cycle. Don’t be afraid to come back down to a lighter load to clean things up before moving on to heavier weight!

ASSISTANCE

3-5 Rounds for Quality:
8-10 Strict Pull Ups
50′ each: Single Arm Overhead Carry
1:00 Bike @ recovery pace
1:00 Arch Hold

Notes
In your strict pull-ups, prioritize form and control, don’t rush through the reps, especially on your negative; you should be able to keep your hollow body shape! Use a band, partner assist, or foot assist as needed.

For your single arm overhead carry, keep a stable core, good posture, and an active shoulder position. This should be a heavy load. Ideally we work up to something quite a bit heavier than we could DB strict press for 5 reps. Use a push press or push jerk to get the DB overhead.

Use the bike to recover and flush your legs out from yesterday’s lunge extravaganza.

Arch Hold: Engage your back, glutes, and hamstrings; hold steady for the full minute.

---

CrossFit Group Class Programming Template (WK4/8)

Epic moments in Fight Gone Bad with Jen Kimasaurus. Over 50 people have signed up for Fight Gone Bad!! Teams are going out on Wednesday! Sign up here 

Push The Bar Back in the Jerk

Today’s point of performance focus will be the concept of pushing the bar back during jerks. Check out this 1:00 video primer on this concept. Also we love you.