Workout of the Day

STRENGTH

A1. Back Squat 3×8, building
A2. Incline Dual DB/KB Row 3×12-15 @ 2011 tempo

Notes:
BSQ: Use your numbers from last week’s sets of 10 to guide loading today. Ideally each set is a bit heavier, and building to something that feels like RPE 8/10. Here is one example:

Week 1 work sets: 165, 175, 185#
Week 2 potential work sets: 180, 190, 195#

Rows: hold a 2 second down tempo and pause for 1 sec at the top of each rep. May load with DB’s or KB’s! This will be lighter than what you hit for last week’s single arm heavy 8.

METCON

For Time
1000m Row
200′ DB Suitcase Walking Lunge

Notes
Intent < 10 min

Strategize your row so you can finish, walk to your DB’s, and immediately get to work. It does not pay to go 15 seconds faster on your row if you end up being over your threshold and have to rest after 20′ of lunges!

Lunges will be completed in 20′ segments across the gym, 10 total. Start with toes behind the near line and finish with heels beyond the far line. Turn around and repeat. It might be tempting to cut your last few feet short, but hold the standard on each segment.

DB: 50/35/20# each hand

Scaling Option A
800m Row
160′ Suitcase Walking Lunge

Scaling Option B
650m Row
120′ Walking Lunge (bodyweight)

CrossFit Group Class Programming Template (WK2/8)

Coach Katie and Sarah C doing a partner workout in style. WHATD teams are encouraged to dress to impress!

The Wet Hot American Throwdown is Sold Out

We’ve sold out our 4th annual WHATD! But that doesn’t mean you have to miss out on the fun! This Friday night, 15 teams of 2 will battle it out to see who is truly the wettest and hottest team out there! The event will run from 5:00 PM until 7:45 PM at 597, and spectators are encouraged to attend.

Event 1: “We have Liftoff”

Min 1: Athlete A (Snatch attempt 1)
Min 2: Athlete B (Clean and jerk attempt 1)
Min 3: Athlete A (Snatch attempt 2)
Min 4: Athlete B (Clean and jerk attempt 2)
Min 5: Athlete A (Snatch attempt 3)
Min 6: Athlete B (Clean and jerk attempt 3)
Min 7: Athlete A ( Max Snatches @ 135/95/65#)
Min 8: Athlete B (Max C & J @ 135/95/65#)

Event 2: “StrongSprint”

Each teammate performs the following for time:

80’ FC heavy + 5 shuttle run
80’ sandbag carry heavy + 5 shuttle run
5 sandbag clean over bar + 5 shuttle run
80’ FC heavy + 5 shuttle run
80’ sandbag carry heavy + 5 shuttle run
5 sandbag clean over bar + 5 shuttle run

Event 3: “Synchro Chipper”

Cash in: Athlete A or B performs 500M row
–then–
30 Synchro DB S2O @ 50/35/20# ea hand
60 Toes to bar
30 Synchro DB Squats
40 Kipping pull-ups
30 Synchro DB thrusters
20 Chest to bar
–then–
Cash out: Athlete A or B performs 500M row

Event 4: “Double Dutch”

Event details withheld 

Workout of the Day

FLOATER STRENGTH

A. Back Squat 3×10, Building
B. 3 Power Clean + 3 Push Press x 6-8 sets
C. Deadlift 3×10, Building
D. Bench Press 3×10, Building

Notes
As always, you may superset your main strength exercise with a non-interfering DB/KB or bodyweight movement!

Tomorrow we have back squat, DB rows, rowing, and lunges.

Clean and Press Complex: Aim to do 1 set about every 2 minutes. The power cleans are not intended to be touch and go. Complete the 3 power cleans each as singles, resting 5-10 sec between them. From your third power clean, continue into the 3 push presses, focusing on a smooth, vertical dip with the weight in mid-foot for each rep.

PARTNER METCON

AMRAP 20:00
Partner A Rows 30/24 Cal while Partner B completes 4 Sandbag Pick Ups + 80′ Bear Hug Carry
Partner B Rows 30/24 Cal while Partner A completes 4 Sandbag Pick Ups + 80′ Bear Hug Carry
Partners A+B Run 400m Together

Notes
Sandbag Carry: 80′ = 4 x 20′ segments of outer tape lines. Choose a weight that you can carry unbroken for 80′.

The row should take 1:30-2:30 each time. Scale calories as needed!

For the rowing and running efforts, start with a sustainable pace you think you could hold for 20 minutes straight. You want to maintain consistent movement throughout, rather than burning out early.

Neither monostructural movement should be so intense as to hinder your ability to perform the sandbag work right after.

Breathe consistently and avoid overexertion.

CrossFit Group Class Programming Template (WK1/8)

Coaching alumni Nick Peterson with Sarah, Ryan, Matt and Cloyde hitting an Overhead Squat and Running workout back in 2009. When we were still based out of the Brooklyn Lyceum we would occasionally take the barbells across 4th avenue and perform workouts on the then desolate side street. Barefoot lifting and running in Brooklyn is not advised by the management. 

CFSBKer Matt A is launching a nonprofit called VoteDown

Hey! It’s Matt Abedi. My friend Chris Siragusa and I started a nonprofit called VoteDown. I want to tell you a bit about what we’re trying to do.

Then, I want to encourage you to sign up for a free account and maybe even chip in some money to help us take our project a step further.

The idea behind VoteDown is pretty simple. If you don’t like what a representative or senator does–on any issue–we give you the ability to put money up against them. Tell us what made you upset and our platform works to either get them to change their position or kick them out of office.

If that’s enough for you, please sign up here. 

There’s a major problem with money in politics.

Every major election cycle, over a billion dollars goes from average voters to political machines in the form of donations less than $200. When politicians break their promises to the average voter–tough luck.

That’s not how they treat their big money special interest donors.

In fact, on average, for every dollar special interests spend, they get back $22 from the US government.

The reason for that is when our politicians break their promises to special interests, big money groups start putting together funds to put them out of office. With that money, they can find a new politician with more flexible ideas about what is right and wrong.

Our system literally incentivizes politicians not to listen.

VoteDown turns this dynamic on its head. In some years nearly 60% of congress people could be toppled by just 6,000 donors making an average contribution against them. Popular candidates in non-nationalized elections spend 5-14x less than their opponents.

Your political contributions through VoteDown make it dramatically more likely that politicians face consequences when election time comes around. Instead of hoping to remember why you felt betrayed by another empty suit, VoteDown lets you act now.

Your work on our platform encourages grassroots politicians to challenge lifelong politicians, creates more engaged voters and mobilizes concerned citizens.

We hope you join us. An account is free. And, we only charge a processing fee to cover our costs.

If you want to help move our project along and help us reach more people, please consider giving to our kick starter here.

Workout of the Day

PARTNER METCON

With a partner, on a running clock, for time:

At 0:00:
8 Rounds Each:
10/7 Calorie Assault Bike

(Rest)

At 12:00:
4 Rounds Each:
30 Wall Ball Shots

Notes
The goal is to finish the bike in under 30 seconds each round, keeping transitions tight. You should be aiming to complete the first part in 9 minutes or less. Adjust the calories as needed to have a solid 15- to 20-second sprint each round.

The second portion is intended to be unbroken and done in 1 minute per round per person. Adjust the weight of the ball and height of the target first and foremost to challenge each partner to go hard. Humble yourself and remove your ego from the picture if necessary! If weight/height have been scaled and 30 reps unbroken is still unmanageable, then reduce the volume of reps.

Scaling Option A
At 0:00:
8 Rounds each:
8/5 Calorie Assault BBike
(Rest)
At 12:00:
4 Rounds each:
30 Wall Ball Shots (lighter/lower)

Scaling Option B
At 0:00:
8 Rounds each:
20-Second Effort on Assault Bike
(Rest)
At 12:00:
4 Rounds each:
20 Wall Ball Shots

CASH OUT

3-4 Sets:
12-15 DB Hammer Curls
12-15 Banded Tricep Extensions

CrossFit Group Class Programming Template (WK1/8)

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.

All sessions are from 1:15pm-2:30pm. These are free for CFSBK members, limited to 10 slots and folks are encouraged to sign up for all three sessions.

September 21st: Lightness. footwork, agility, jumping and landing
Register Here!
September 28th: Balance. dynamic and stationary. absorbing input, two feet, one foot
Register Here!
October 5th: Sight. steady gaze, tracking, peripheral vision, convergence and divergence, differentiating between movement of the head/neck and eyes
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

ASSISTANCE

3-4 rounds for Quality and Load:
6-8 Kickstand DB/KB RDL, building
:45-1:00 Handstand hold
10-12 Single Leg Calf raises

Notes
On the RDLs, keep your weight in the middle of your front foot, with the knee staying slightly soft throughout. Do not shift to your back leg.

Handstand hold can be wall facing, wall supported, or free standing. Accumulate the time as needed. The movement can be further scaled to an angled wall hold.

Calf Raises can be done at wall or rig for light balance support. If 12 high quality reps to full ROM at bodyweight is no issue for you, add load.

METCON

5 Rounds for Reps of:
:30 Max reps Double-Unders
:30 Rest
:30 Max Reps Deadlifts
:30 Rest
:30 Max Reps DB Strict Press
:30 Rest

Notes
Weights today should be relatively light and unbroken for each interval.
Double Unders: Aim for 40-50+ reps per set. Scale to alternating foot steps or single unders.
Deadlifts: Aim for ~15 reps per set (+/155/135/105/85/55..)
Strict Press: Aim for 10-15+ reps unbroken (+/35/25/20/15…)

CrossFit Group Class Programming Template (WK1/8)

Jen’s reflections on mother nature, her mind, body and the CFSBK community

This year, my annual solo trip was in Norway exploring their stunning fjords and mountains. For me, hiking and being in nature is one of the quickest ways to naturally reset my soul, feel deeply and access my whole being.

Reflecting on this trip, I feel deep gratitude.

For Mother Nature: how beautiful this world is (so many moments I whispered wow to no one but me)

For my body: how she carries me through each day (and up and down a mountain)

For my mind: how it protects (this is too hard, we should stop!) and encourages me (no, we can do this!)

For each experience: how I have a wide range of emotions in one moment, the ability to feel it all, and all of it be real. The good and the challenging.

Which is also what we do at CFSBK. Pushing our bodies and minds and celebrating each win, big or small. The difference is here, I’m not alone. I’m with my community. I believe there’s beauty in both. And yet again as I write this, I feel deep gratitude for my life and this community. 

Thanks!

Workout of the Day

FLOATER STRENGTH

A. Back Squat 3×10, Building

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

C1. 4 x 3-5 False Grip Ring Pull Up
C2. 4 x 30 Sec Parallette L-Sit (straight legs)

D. Bench Press 3×10, Building

Notes
Clean and Press Complex: Aim to do 1 set about every 2 minutes. The power cleans are not touch and go. Complete the 3 power cleans each as singles, resting 5-10 sec between them. From your third power clean, continue into the 3 push presses, again resetting to a dead stop at the rack position for each rep. Focus on a smooth, vertical dip with the weight in mid-foot.

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

METCON

For Time:
130m Run
13 Burpees
270m Run
27 Burpees
400m Run
40 Burpees

Notes
This is all about your pacing. The workout gets progressively harder, so don’t come out too hot!

Choose a pace that allows you transition immediately into your burpees after each run. Conserve a little energy on the final 400m to finish the workout strong.

Burpee technique: focus on consistent, clean reps. If you need to rest, take short breaks after a set number of burpees (e.g. every 5-10 reps). Keep your breathing steady and controlled to manage fatigue.

Intent < 13 min

Scaling Option A
130m Run (3rd Ave and back)
13 Burpees
200m Run (to the green ramp before 4th Ave and back)
20 Burpees
270m Run (4th Ave and back)
27 Burpees

Scaling Option B
300m Bike (.2 miles)
10 No Push Up Burpees
600m Bike
20 No Push Up Burpees
900m Bike
30 No Push Up Burpees

CrossFit Group Class Programming Template (WK1/8)

The UpsideDown Class is now easier to attend than ever!

We dropped the 4 week cycles and now you can join coach Noodles every Monday and Thursday at 6:30pm and Wednesday at 11am for the UpsideDown Class. These classes area open to all CFSBK members with participation counting as one of your weekly classes.

What is the UpsideDown Class?
This class is a modern approach to hand balancing. We will learn rules, and then break them! Great for curious minds and bodies, this class will help expand your practice here at CrossFit. Come advance your capabilities through this inversion work deep dive. Experienced hand balancers and new students are equally challenged and welcome. There is no age limit, or weight limit. Please bring an open mind, patience, and the ability to touch the floor! Pet photos are also encouraged.

About the Instructor:
Suzanne-Michelle (Coach Noodles) is a Pole Artist, Aerialist, Hand Balancer, and Coach. She attended Berklee College of Music as well as graduating various training programs including the American Academy of Personal Training in Boston, MA. Suzanne-Michelle (Suzy) is a certified pole instructor and trainer with over a decade of teaching experience in all areas. Students can expect individualized constructive criticism on form and flow and a passion for their personal growth. As an instructor, she strives to create an all inclusive, uber positive environment. She would also love to see all of your pet photos.