CrossFit South Brooklyn

Established 2007

Monday 8.5.24

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Workout of the Day

STRENGTH

Every 2:30 x 5 sets
2 Weighted Chin Ups

Notes
Today, athletes doing weighted reps should push for heavier loads, as the volume is lower this week.

Strength Progression Options:
Adv: Chin Up, Accumulate 15-25 reps (bw + negatives if needed)
Int: Chin Up Negatives, 5×3 (bw or try adding some load today)
Beg: Foot Assisted Chin Up, 5×5 @ 2121 tempo

METCON

AMRAP 8 MIN
8 Kipping Pull Ups
8 DB Strict Press @ 40/25/17.5#
40′ DB Suitcase Walking Lunges

Notes
This one will burn the grip a bit. Choose a DB weight for the strict press that you can complete 8 reps unbroken.

For the lunge, start with toes behind one of the outside tape lines in the gym. Lunge until you cross the furthest line. Turn around and lunge again to return to where you started: 20′ down, 20′ back.

Pull Up Scaling
RX+ 8 CTB Kipping Pull Ups
A. 4-6 Kipping or Strict
B. 8 tough Ring Rows

CrossFit Group Class Programming Template (WK5/8)

CrossFit Games Finals Viewing Party?

Hey everyone, the CrossFit Games are this week starting on Thursday and running through Sunday. We’ve posted different ways you can check out the games but wanted to see if folks wanted to get together on Sunday at the gym to watch the finals. If 10 people say they’d come by we’ll put it on the big screen in 597! You can write your name on the whiteboard in 597 or post a comment if you’re in. We’ll confirm by Friday if we’re running it.

The schedule for the Games events have not been released yet but the Sunday finals are usually in the late morning or early afternoon.

Sunday 8.4.24

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Workout of the Day

“Mythic Strength”

Farmers & Sandbag Carry Medley

40 ft Farmers into 40 ft sandbag carry (RPE 7/8). 3 sets moderate-heavy, same weight across.

Rest 2-3 min.

Notes
Farmer’s carry 40 ft. Set down handles then immediately pick up a sandbag and run it back to where you started.
Farmer’s should be heavy, but not so heavy you can’t move your feet quickly.

Single Arm Twist DB Press & Single Leg DL

Press DB for 6-8 reps on one arm. Switch to Superset with SLDL, do one leg, then return to press for other arm and then to SLDL for other leg.
Rest 30 sec between each set of each movement. 90 b/t rounds. 4 rounds, building.

Notes
4 rounds for quality, building in weight so the first set primes, and the latter sets are hard and heavy. SLDL with supportive foot braced against wall.

CrossFit Group Class Programming Template (WK4/8)


55 Deadlifts
55 Wall Ball Shots
55 calorie Row
55 Handstand Push-Ups
55 Burgers
55 Fries
55 Tacos
55 Pies
55 Cokes
100 Tater Tots
…

Saturday 8.3.24

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Workout of the Day

Open Workout 16.4/17.4

AMRAP 13 MIN
55 Deadlifts (225/155#)
55 Wall Ball Shots (20#,10′ / 14#,9′)
55 Calorie Row
55 Handstand Push Ups

Notes
This was a workout that we saw two years in a row in the CrossFit Open! If you’ve been around for a minute, track back in your log book or on the games leaderboard for your previous result.

Watch Brooke Wells & Brenda Castro complete 17.4

BTWB Results for 17.4

Athlete’s score will be the total number of repetitions completed within the 13-minute time cap. Most athletes will not complete 1 full round of work. Think of this like a chipper, and take out as big of a chunk as you can!

Deadlift: load should be moderately heavy, something you can cycle for 12-15 reps when fresh. Choose a weight that feels very reasonable so you can move on to the rest of the workout without being completely wrecked.

Wall ball: choose a load/height you can do 15+ reps unbroken with when fresh

HSPU may be strict or kipping. Prerequisite to kip as at least 1 strict rep to full ROM.

Intermediate Option
DL 155/105#
WB 20#,9′ / 10#,9′
Box Piked HSPU

Beginner Option
DL 135/95#
WB 14#,9′ / 10#,8′
Seated DB Press 35/20/12.5# ea hand

CrossFit Group Class Programming Template (WK4/8)


Too cute! Gym buddies Super Karl, Laura B, Elizabeth F and Kelly B went to Paris to see the Olympics IRL!

6pm Blog Posts

In case you haven’t noticed, the past two cycles we’ve switched to posting the following day’s workout at 6pm. Are we perfect with this? No. Occasionally David messes up but FOR THE MOST PART, we’ve gotten this blog post up by 6pm.

Friday 8.2.24

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Workout of the Day

FLOATER STRENGTH

A. Weighted Strict Chin Up: 4×3, 1xMax Effort @ bodyweight

B. Bench Press: Build to a Heavy 5

C. Hang Power Clean: 5×3-5

D. Back Squat: 4×4, building

E. Strict Press: 4×5, building

Notes
Tomorrow we have Deadlifts, Wall Ball Shots, Rowing, and Handstand Push Ups!

For the hang power clean, you can build in weight a bit or do sets across. Use your hook grip, practice re-gripping the bar, and keep weight through your mid-foot to help you cycle the barbell efficiently.

Strict press is an extra option this week if you happened to come to every day so far! Look back at Wed 7/24 for loading guidance.

METCON

2 Intervals of AMRAP 3 MIN
7 Toes to Bar
10 Shuttle Runs (20′)

Rest 3 MIN

Notes
Today is a great day to practice stringing together TTB reps, even if it’s a small amount. We’re looking for low rep, repeatable efforts under fatigue. For example, if you can currently do a max of 5 reps in a row, maybe today you do 3 reps unbroken each round!

Athletes may further scale by doing 3 Strict Reps per round OR 10 V-Ups or Tuck Ups.

CrossFit Group Class Programming Template (WK4/8)


When you partner Copenhagen plank, do you prefer to be big spoon or little spoon? Or do you switch at the halfway mark?
Jared and Fred 

Today’s Metcon results

Coaches often test our daily workouts before we use them in class. As an example, Coaches Katie and David tested today’s workout earlier this week, here are there results:

Coach Katie: 4 Rounds + 7 ttb  /  4 Rounds + 7 ttb + 2 shuttles

Coach Katie’s advice: There should be no time wasted on transition, start your first rep once you’re back under the bar and go go go on the runs.

Coach David: 3 Rounds + 7 ttb + 2 shuttles / 3 Rounds + 7 ttb + 1 shuttle

Coach David’s advice: SMOOTH is fast on toes to bars. Find your flow. Also run faster than me.

Untitled

Thursday 8.1.24

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Workout of the Day

STRENGTH

A. Every 2 minutes for 9 sets, complete (18 minutes):

Advanced
Snatch Waves (% of Snatch 1 RM)

1) 3 reps at 70%
2) 2 reps at 75%
3) 1 rep at 80%
4) 3 reps at 73%
5) 2 reps at 78%
6) 1 rep at 83%
7) 3 reps at 80%
8) 2 reps at 85%
9) 1 rep at 88%

Example (185# 1 RM)
3×130, 2×138, 1×148
3×135, 2×144, 1×153
3×148, 2×157, 1×162

Beginner
2 Snatches (every 3 sets, increase weight)

Notes
Compare to Week 2 loading for this week’s waves. Note that the percentages have increased slightly for each wave. If you miss a lift (or two), make sure to repeat that wave of weights to build consistency and confidence.

If you have difficulty with dropping under the bar (i.e. you have to pause at the power position and then lower into a squat), you should consider that a technical fail and repeat the wave and focus on confidence and speed under the bar.

B. Back Squat
4×4, building

Notes
If you set a new PR back squat at the RAD Event a few weeks ago, congratulations! You can use that new PR as a reference for building up to a tough set of 4 reps today. You should be fairly warmed up from snatch work, so consider taking larger jumps across 4 total work sets to get to your heaviest weights today, but not at the expense of speed or position.

CrossFit Group Class Programming Template (WK4/8)


We all sort of channel our inner Patrick Bateman on these things

How To Get the Most Out of CrossFit Group Classes


By Noah Abbott, with an introduction by David Osorio

A professionally run CrossFit group class requires orchestrating a lot of moving parts. On ITA, we’ve talked about how and why coaches should use time stamps to organize classes, discussed how to intelligently organize lifting segments, and even described how introductions in group classes help facilitate a sense of community and set the tone for training. It is absolutely the responsibility of the coaches running each class to make sure things are clear, smooth, and safe for everyone. But group classes are also a dance of sorts, that require members to also hold up their end of the bargain by being prepared. In one of our previous articles, “A Letter to New CrossFitters: Good Training Habits,” we discussed some fundamental and conceptual perspectives regarding how to get the most out of your overall CrossFit experience. In today’s article, we’re talking to athletes, about what you can do to be a proactive member of your affiliate and get more out of your CrossFit group classes—and win the admiration of your coaches in the process. Enjoy!

Fresh out of Foundations, the world of CrossFit can seem a bit overwhelming, full of jargon, percentages, and acronyms only a government employee could love. (“This is an AMRAP WOD of T2B and DUs!!!”) While things can seem to move pretty fast, there are some specific strategies and considerations that will make your daily hour of fitness better spent. Equally important, it will make for a more pleasant experience for your fellow members, and allow your coaches more time to spend doing what they love (yelling “Knees out!” for instance) and less time in an administrative or cat-shepherding function. To be fully awesome, do this:

Read the Blog
Aside from inspiring/funny pictures of your fellow members and links to Prancercise videos, your gym blog or Facebook page contains some very important information—the daily programming. At CrossFit South Brooklyn, we take the time to write out the lifts, WODs, and accessory work you will see when you get to the gym, often with some editorial comment, helpful links, or videos related to their execution. Taking a few minutes to review your expected toils will let you plan your approach, think about possible scaling or substitutions, and save everyone time when you get to the gym. Also, make sure to comment, or add your voice to our community in a way that’s appropriate at your affiliate.

Know Your Numbers
The more experienced members at your gym aren’t writing in their dream journals after class, they are  keeping notes in their training logs, and you are encouraged, nay, expected, to keep one too. Dutifully logging your numbers will allow you to track progress over time, so you will know when to give yourself pats on the back (assuming you have to mobility to do so, see below). Further, at CFSBK, all of our programming is referential in nature—it is based upon work you have done before—whether that’s last week’s squat numbers, a bench press 1RM, or your time and scaling on a benchmark WOD. Even days that seem self-contained—a novel WOD or a lifting day where we “work up to a heavy 5”—can be better understood if you have the context of similar WODs or previous lifts. If you are following more advanced programming, this is especially important, as much of the programming is percentage-based. You will earn the undying love of your rackmates and coaches if you have worked out your percentages or loads before you lift, trust me.

Have Your Gear Ready
Shoes, wraps, belts—somewhere along the line CrossFit evolved from the hobby of sweaty dudes in Chuck Taylors and board shorts into the sport of spandex-clad meat robots (props to Kelly Starrett) sporting enough neon-colored accessories to make Jem jealous. With some exceptions, good gear can be a true boon to your performance, and as such we encourage members to take advantage of it. That said, at the very least you should have your gear within immediate arm’s reach when it comes time to use it. Having to dash to your bag to grab your jump rope or switching shoes during lifting time eats into everyone’s time. Part of the blog review mentioned above is to make sure you know what gear you need to bring, and when you will need it. Be prepared.

Be a Good Barbell Partner
So now you’ve read the blog, prepped your numbers, laid out all your sparkly fitness gear, and it’s time for *gasp* actual human interaction! The biggest difference between CrossFit affiliates and a globo gym is that ours is a communitarian fitness experience, and our conduct at the gym can enhance and embellish the experience of our fellow members. So when paired with someone to lift, introduce yourself, chat for a bit about what you have planned for the next 15 minutes of training, and then be an active and encouraging partner. Watch your partner’s lifts, offer kind words and feedback, and be ready to lift when it’s your turn. Nothing is worse than waiting around for your bar partner, who has unexpectedly disappeared to go pet a dog.

Show Up Early, Stay Late
We pack a lot into an hour at CrossFit, but we can’t do everything everyone wants to do within the relatively short time we have allotted. If you are feeling beat up, have specific mobility concerns, or want to practice a specific skill, feel free to come before class—or stay after—to work on your goals. The coaches are always happy to point you in the right direction to get you started. Incorporating Active Recovery class (or your affiliate’s equivalent) will also give you the tools and know-how to address your problem areas. Making sure that you are physically prepared for class will reap immediate performance benefits. Our most successful athletes make sure they are properly warmed up and mobilized before class and make sure to cool down and work on skills afterwards.

At the very, very least, be on time. Running into a class late is disruptive for other members and the coaches, but more importantly you are gambling your personal safety by coming in cold and underprepared. At CFSBK, we have a five-minute grace period for class attendance. Any member arriving over five minutes late will only be permitted at the coach’s discretion. We tell CFSBK members that if you show up 10 or more minutes late, you should start planning your extended warm-up, make a Lego sculpture in our lounge area, or asking your beloved coaches how they like their coffee!

That’s it, kids. Print this list out, tape it to the inside of your eyelids, and we’ll see you at the gym!

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