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Sunday 1.8.23

Posted on Saturday, January 7, 2023

Workout of the Day

SKILL: Bar Muscle Ups

METCON

4 rounds, each for time of:
5 Bar Muscle-Ups
50 Double Unders

rest/walk 1 min between rounds

Notes:
Bar muscle ups should be done in 1-2 sets. DU’s should take 1 min or less.
The intent is that each round is in the range of 1-2 min.
Embrace scaling as needed!

BMU scaling options:
a. volume: 4, 3, or 2 reps per round
b. modify: band, box, or partner assisted muscle up
c. substitute (skill): 5 CTB kipping pull ups
d. substitute (strength): 10 banded strict pull ups + 10 bench dips per round

DU scaling options:
a. volume: 40, 30, or 20 reps
b. modify: alternate foot steps or single unders x 80 reps

ASSISTANCE

3 rounds for quality:
1:00 bike, nasal breathing
12 db bent over reverse fly
12 alternating single leg v-up


CrossFit Group Class Programming Template (WK1/9)


Coach Katie would like you know we’re well past the point where we need to say “Happy New Year”. Also, is any of this stuff yours?? Please take it home!! (image by Aaron W)

The Iron Triathlon

Don’t do this. But enjoy the show, this volume is absolutely unreal.

| Filed Under: Workout of the Day

Saturday 1.7.23

Posted on Friday, January 6, 2023

Workout of the Day

SKILL: Sandbag Ground to Shoulder


Channel your inner Dani Speegle today!

METCON

EMOM x 32 min:
A. 14/11 cal row
B. 30 sec weighted box step up, 50/35#
C. 40 sec forearm plank
D. 30 sec sandbag ground to shoulder

Notes:
This 8-rounder is going to add up! Start with what feels like a “too easy” pace.
The row should be completed in 40-45 sec consistently. Scale volume as needed.
Step ups are done with a single DB and can be held anyhow: suitcase style, front rack, goblet, or behind the neck are all acceptable.
At the sandbag station, focus less on the number of reps you complete and more on the mechanics and consistency of the movement.


CrossFit Group Class Programming Template (WK1/9)

Coach Brett and Coach Whit are taking a sabbatical!

Call it a reeeeeally long honeymoon. We are heading out at the end of this month for some extended travel and adventures beyond Brooklyn! We plan to be away for about nine months in total. Our first two will be in Southeast Asia and New Zealand, followed by some road-tripping through the U.S. The details after that are still in the works, but we hope to do a bit of surfing in Portugal, some hut-to-hut hiking in Italy, and checking out what the National Parks in Canada have to offer. This isn’t goodbye, it’s just so long for now, and you may even see us pop by for a workout or two later this spring and again in late summer! We are deeply grateful for all of the love and support we receive from this beautiful community on a daily basis, and we’ll miss you while we’re out on the road, sea, trails, and sky.

| Filed Under: Workout of the Day

Friday 1.6.23

Posted on Thursday, January 5, 2023

Workout of the Day

STRENGTH

A1) Back Rack Reverse Lunge: 3 x 6 ea

Notes:
Lead with your weaker leg/side if you know it. These are not alternating.
Take a few sets to find a moderately heavy load for 6 reps on each side, then complete 2 more sets of 6 at that load. Example:
35# x 6ea
50# x 4ea
65# x 6ea x 3 sets

A2) Single Arm DB Bent Over Row: 3 x 12-15 ea

Notes:
On both movements, use a “slower down, faster up” tempo.
Rest as needed between movements, in the range of 60-90 sec.

PARTNER METCON

For Time:
120 air squats
60/48 cal bike
100 air squats
50/40 cal bike
80 air squats
40/32 cal bike

Notes:
Divide the work evenly, totaling up to the rep counts listed.
Chip your way through, switching off as desired.


CrossFit Group Class Programming Template (WK1/9)


Noa working her inversions in class earlier this week. This box assisted partner progressions takes out the dynamic elements of kicking up to a handstand so you can focus on making adjustments to your static handstand.

ART SHOW LIVE PERFORMANCES SCHEDULE

This year’s art show has FOUR live performances as well as live tattooing by Jim Gentry!! On top of all the amazing art we’ll see, you can look forward to some very talented people entertaining you!

6:30: Doors  open
7:00-8:00: Jazz w/ Paul Bennett’s band
8:30-8:45: Molly Winter acoustic guitar & vocals 
8:45-9:00: Justine Aronson vocal performance
9:00-9:15: Jax Weiner , 8 min short film on big screen

| Filed Under: Workout of the Day

Thursday 1.5.23

Posted on Wednesday, January 4, 2023

Workout of the Day

STRENGTH

A1) Barbell RDL: 3 x 8

Notes:
Take a few sets to find a moderately heavy load for 8 reps, then complete 2 more sets of 8 at that load. Example:
85# x 8
115# x 6
125# x 4
135# x 8 reps x 3 sets

A2) Incline Dumbbell Bench Press: 3 x 12-15

Notes:
Use a tempo @ 20×1 on both lifts, essentially “slower down, faster up.”
Rest as needed between movements, about 60-90 sec.

METCON

21-15-9 Reps for time of:
Kettlebell Swings
Strict Ring Dips

Notes:
The pre-requisite for doing Ring Dips in this workout is 10 sec each of a mature top and bottom ring support + 8 unbroken matador dips. Embrace scaling!

Ring Dip Scaling:
a. volume: 15-12-9 or 12-9-6
b. matador dips (can also use volume scale if needed)
c. bench dips, full volume


CrossFit Group Class Programming Template (WK1/9)


We are blown away by the support for Jess Fox from the CFSBK community past and present. In under two days over $80,000 has been raised to support her fight against cancer. If you’d like to contribute to this cause, click here. If you’d like to see her blog where she’ll be documenting her journey, click here. 

The 2023 CrossFit Open starts on February 16 and registration for it is live now. Some of you have participated in the Open for over a decade while others might be brand new to the concept. For folks in the latter camp, here’s the deal:

What is the Open?
The Open is the first phase in the CrossFit competitive season consisting of three workouts programmed over three weeks. The vast majority of people participating in the Open are doing it for fun, to be part of the global community, to celebrate their affiliate and/or to challenge themselves. The best in the world do it to qualify for the next levels of competition which eventually lead to the CrossFit Games. One workout is released each week with three versions to choose from (“Rx’d” “Scaled” and “Foundations”) so that ANYONE regardless of ability or experience can participate. This is the one time a year everyone in the global CrossFit community comes together to celebrate fitness and throw down as one. It’s not uncommon for over 300k people to participate in the open!!

How does it work?
The first thing you need to do is register at CrossFit.com and make sure to put CrossFit South Brooklyn as your home affiliate. As the open gets closer, we’ll be programming prior year’s workouts and working on skills commonly seen in the Open. Through the three weeks of competition we’ll program the Open workout in group classes every Saturday as well as a special Friday Night Lights version if you want a little more fanfare around the event. This is a great opportunity to lean into the spirit of competition and “nerd out” on a workout much more than you typically would!

CFSBK Athletes Registered So far!
Stephanie Arabagian
Tristan Bel
jacinto Bonilla
Anthony Casola
Sheryl Cohen
Dan Conroy
Zel Crampton
Cidney Falk
Omar Francis
Andrew Hill
Dan Kang
Olena Knyzhnyk
Cathy Kolcun
Ashley Macha
Aafiya Mohammed
David Osorio
Erick Pinto
Hung Quach
Lee Savage
Ashley Sawyer
Joseph Sinchak
Keith Walter

| Filed Under: Workout of the Day

Wednesday 1.4.23

Posted on Tuesday, January 3, 2023

Workout of the Day

WARM-UP: SLIPS

SKILL: Handstands

METCON

For Time:
15 wall walks
60/45 cal row
30 alternating DB snatch @ 50/35#

Notes:
Wall Walk Scaling:
a. volume: 5-10 full ROM reps
b. volume and/or ROM: 5-15 partial walks
c. wall holds: 5 reps x 10 sec hollow body inversion hold at wall, hands stay stationary
d. box pike handstand hold: 5 reps x 10 sec

Row should be a tough effort for 3-4 minutes. Scale volume back as needed.
Snatches intended to be muscle or power.


CrossFit Group Class Programming Template (WK1/9)

One of our long time former coaches and permanent members of the CFSBK family Jess Fox was recently diagnosed with stage IV cancer. Anyone who has worked with Jess knows what an incredible, kind and giving person Jess has been to us all. Now it’s our turn to give back and support her and Chris Fox in this challenging time. Please take a moment to visit the link below to visit her go fund me and learn more about what’s going on and how you can help. Let’s get entire CFSBK community is behind Jess and Chris.

| Filed Under: Workout of the Day

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