Workout of the Day

STRENGTH

Push Press
5×3, building

Notes
After a couple of warm up sets, take 5 work sets to build to something heavy and technically sound for 3 reps.

METCON

For Time:
21-15-9 Kipping Pull Ups
*50 Double Unders after each round

Notes
This workout should take <8:00, so scale volume as needed based on the suggestions below.

Choose a pull up variation that you can complete the majority of your reps in 3 sets or less each round. Today is a good opportunity to get outside your comfort zone with your pull-ups, as we’ve got it paired with just one other movement. If this is your jam, challenge yourself with an RX+ variation and/or see what it’s like to push for big sets on a more comfortable movement.

Choose a jump rope scaling that allows you to complete the majority of your reps in 2-3 sets of less each round. You will complete 150 Double Unders in this workout.

Pull Up Scaling
RX++ 12-9-6 Bar Muscle Ups
RX+ 21-15-9 Chest to Bar Kipping PU
A. 15-12-9 Kipping PU
B. 12-9-6 Strict Pull Ups
C. 21-15-9 Ring Rows

Double Under Scaling
A. 20-40 Double Unders
B. 60 seconds Double Under Attempts
C. 50-75 Single Unders

CrossFit Group Class Programming Template (WK7/8)

Coaching alumni Jessica Fox doing Murph

SATURDAY 9.14.24: CONSCIOUS SANGHA – HALF DAY RETREAT AND WORKSHOP WITH CHRIS FOX

Join CFSBK coaching alumni Chris Fox for an opportunity to sit in community, learn a few practices of meditation and working with your breath, and practice them together. During our time together we’ll cover topics ranging from how to find a comfortable posture, how to settle your thoughts, how and when to focus and when not to, how to relate to our tendencies toward distraction and unpleasant feelings like anxiety, sadness, boredom, and restlessness.

What can I expect?

Logistically, the day will involve alternating periods of instruction and formal practice of both seated and walking meditation, each lasting from a few minutes to about 20 minutes. The practice of noble silence will be encouraged, but there will be small group sessions along with opportunities to ask questions.

If you’re new to meditation, or have tried and failed before, my hope is you’ll walk away with a sense of freedom from what you’ve thought meditation “should” look and feel like, and be inspired to beging your own personal practice, however small.

If you’ve been practicing regularly for months, years or decades,  you’ll have the unique opportunity to view the practice from a different perspective, and hopefully walk away with new tools and a renewed commitment to the path.

Enlightenment not guaranteed, though I feel confident you’ll walk away feeling lighter than you came.

When: Saturday 9.14.24 1:30-4:30pm

Learn more about the event here

Workout of the Day

Every 5 minutes for 5 sets:
10 DB Bench Press
500 m Row

Notes
Perform the 10 reps on the bench press unbroken and work up to a challenging weight. The row should be faster than your 2 k pace and feel like a repeatable 85%-90% effort, so be intentional about your pace and stroke rate. This is our last week before we re-test our 2k!

ASSISTANCE

3 Rounds of:
40 seconds ea side Single Arm KB Hold
Floater Exercise

Floater Options
10-15 ea Single Leg Calf Raises
10-15 Goblet Squats
20-30 Hollow Rocks

Notes
Kettlebell Holds should be HEAVY. Tomorrow we have double unders in the workout, so take that into consideration if you decide to perform (or load) your Single Leg Calf Raises.

CrossFit Group Class Programming Template (WK7/8)

Steph with some deep and heavy squats

A Father’s Promise: Losing 84lbs to run with his kids

Workout of the Day

STRENGTH

A1. Weighted Chin Up: 4×2, 1xMax Effort Set @ bodyweight
A2. Goblet Curtsy Lunge: 4×8-12 ea side

Notes
Superset the two movements, resting about 45-60 sec between them. The lunges are not alternating.

On your chin ups, pull as high as possible on every rep (“peak pull”). After the weighted sets today, perform one set of as many reps as possible without coming off the bar. Compare to Week 4.

Chin Up Progression/Options
Adv: Chin Up, 1xME @ BW + Accumulate 12-20 reps (bw + neg if needed)
Int: Chin Up Negatives, 6×2 *If you have been doing these consistently this cycle and can control the full range of motion, add weight today on at least some of your sets.
Beg: Foot Assisted Chin Up, 5×5 @ 2121

METCON

AMRAP 10 Min
4, 8, 12, 16, … etc. Reps Each Of:
Abmat Sit ups
Russian KB Swings
*After each round complete 10 Wall Ball Shots

Notes

Start with 4 sit ups, 4 swings, then 8 sit ups, 8 swings, and so on, adding 4 reps each round. The wall ball set remains the same throughout. Continue in this fashion until 10 minutes is up.

Use a heavy kettlebell that you can go unbroken with for the first few rounds and will likely want or need to break up once you get into bigger sets.

In terms of our physical skills, accuracy is defined as the ability to control movement in a given direction or at a given intensity. Today, with simple sets of 10 reps at a time on the Wall Ball, challenge yourself to be as accurate as possible on each and every rep. This includes: the range of motion of your squat, creating power through core to extremity movement, the trajectory of your ball to the wall, and how you receive it to efficiently begin the next rep!

CrossFit Group Class Programming Template (WK7/8)

From the Archives: Allison K performing Fran and being judged by Michele K at the 2011 “Subway Series”. This was a three week event where each week one gym would host a workout and folks from nearby affiliates would come and throw down.

What is Fitness? The 10 Physical Skills

In this six-part series, Seminar Staff Head Trainer Jenn Hunter-Marshall explains CrossFit’s definition of fitness during the “What Is Fitness?” lecture presented at a Level 1 Certificate Course at CrossFit South Philly in 2021.

As first outlined in the “What Is Fitness?” article from 2002, CrossFit recognizes 10 general physical skills. They are:

Cardiovascular/respiratory endurance – The ability of the body’s systems to gather, process, and deliver oxygen
Stamina – The ability of body systems to process, deliver, store, and utilize energy
Strength – The ability of a muscular unit, or combination of muscular units, to apply force
Flexibility – the ability to maximize the range of motion at a given joint
Power – The ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time
Speed – The ability to minimize the cycle time of a repeated movement
Coordination – The ability to combine several distinct movement patterns into a singular distinct movement
Agility – The ability to minimize transition time from one movement pattern to another
Balance – The ability to control the placement of the body’s center of gravity in relation to its support base
Accuracy – The ability to control movement in a given direction or at a given intensity

You are as fit as you are competent in each of these 10 skills, and a regimen develops fitness to the extent that it improves each of these 10 skills.

Workout of the Day

“Mythic Strength”

Farmers & Sandbag Carry Medley

80 ft Farmers into 80 ft sandbag carry (RPE 8). 3 sets moderately heavy, same weight across for both implements.

Rest 2-3 min.

Notes
Farmer’s carry 40 ft, re-pick, return 40 ft. Run back, pick sandbag, run 40 down, 40 back. Both implements return to where they started.Farmer’s should be heavy, but not so heavy you can’t move your feet quickly. If you are in danger of dropping farmers (fingers slipping), decrease weight.

Unilateral DB Push Press & Deadlift

Push Press one arm for 8-10 reps. Perform single leg deadlift on one side 6-8 reps, then perform other arm and other leg.

Minimal rest.

Notes
4 rounds building in weight, go heavy. Brief pause at lockout on the push press. Leave 1-2 RIR on the press.

CrossFit Group Class Programming Template (WK6/8)

 

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A post shared by Cara Claymore (@caraclaymore)

From Coach Cara

It has felt utterly spectacular to cultivate a new training groove outside of strength sport competition. It’s taken some time, for myriad life reasons, but a lot of things are falling into place after a few seasons hanging out in the cocoon of metamorphosis.

Competing in strongwoman and hitting specific numbers and performance metrics used to be my only aim, and while that was a powerful and fun time I’m grateful for, one must grow according to their aims (if you’re new here, I’ve competed somewhere north of 25 times in strongman/various strength sports and it used to dominate my life).

⚔️ The meaning of training has changed. It has evolved to serve my biggest desires, the ones I’m now wholly invested in conjuring – my film and artistic ambitions.

Being really strong is something I worked hard for(and I’ll always have the bone density to prove it), but it’s much more meaningful to me now to pursue a high level of fitness in other capacities right alongside it.

As an actor who likes doing their own stunts and is cultivating the appropriate skillset, qualities like endurance, stamina, speed and mobility also deserve focus.

I have long aspired to a high level of performance fitness, and growing as a coach at @cfsbk , learning CrossFit methodology, and expanding my own horizons through simply following my curiosity for human performance, have all served to break me out of some rigid thinking I fell into around training. Being inspired by gym community has also been invaluable. ☠️

Also, it’s never been more clear to me how potent a place for spiritual self-connection training is. It can be a time for presence with your higher self and your biggest dreams as well a way to engage with your fear and resistance in a positive way.

Not shown in the video: group class work, metcons galore, distance runs, stretching, hand stand practice.
🖤
Shout out to @thestonecircletraining who has made some really fun YT videos I’ve pulled some inspo from.
The green bag I’m pulling in this video is 150#, black bag to shoulder is 120#.

Workout of the Day

CrossFit Open WOD 15.4

AMRAP in 8 minutes:
3 Handstand Push-Ups
3 Cleans (185/125 lb)
6 Handstand Push-Ups
3 Cleans 
9 Handstand Push-Ups
3 Cleans
12 Handstand Push-Ups
6 Cleans 
15 Handstand Push-Ups
6 Cleans 
18 Handstand Push-Ups
6 Cleans 
21 Handstand Push-Ups
9 Cleans 
Etc., following same pattern until time is up

Notes
These are intended to be power cleans. They should be on the heavy side of moderate and can be performed as singles throughout the workout.

Choose scaling options that allow for challenging, yet consistently technically sound movement for your 8 minute effort.

Intermediate
Box Piked Handstand Push Ups (same volume)
Cleans (135/95 lb)

Beginner
DB Strict Press (same volume, heavy!)
Cleans (115/75 lb)

CASH OUT

3 Rounds for Quality
20 sec Hollow Hold
15 V-Ups
10 ea KB side bends

Notes
Aim for minimal rest within the round then then rest up to 1 min between rounds.

Use a light to moderate load for the side bends and work to keep your movement in the frontal plane, rather than flexing forward from the hips or spine.

CrossFit Group Class Programming Template (WK6/8)

Coach Brett taking 375 for a ride

CrossFit Open 15.4 BRIDGES vs PANCHIK

Watch the 2015 Open announcement for 15.4 with Josh Bridges taking on Scott Panchik.