Workout of the Day

STRENGTH

Every 2:30 x 5 Sets
3 Weighted Strict Chin Ups

Notes
Today, we’ll work with the same volume from last week, now on a potentially shorter timeframe. Use your notes to guide your loading today. The goal is to accumulate good, tough reps through full range of motion. Pull as high as possible on every rep (“peak pull”).

Progression/Options:
Adv: Chin Up, Accumulate 10-16 reps (bw + neg if needed) – volume increase from last week
Int: Chin Up Negatives, 6×2 (bw or wtd) – volume increase from last week
Beg: Foot Assisted Chin Up, 5×5 @ 3131 – same as week 2

METCON

AMRAP 12 MIN
12 Single Arm KB Swings – L
6 SA KB Front Rack Reverse Lunges – L
12 Single Arm KB Swings – R
6 SA KB Front Rack Reverse Lunges – R
12 Abmat Sit Ups
270m Run

Notes
If you were here on Saturday and feel like you’re crawling out of a deep hole, take this as 12 minutes for quality. If not, keep your transitions tight and choose a slightly hotter pace for your run!
Choose a KB weight that works for both movements.

CrossFit Group Class Programming Template (WK3/8)

 

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An awesome edit by Gabe E from this weekend’s event

“Hunting for Gold” Photoset

Here is the first of two photosets from this weekend’s event. Tons of amazing shots in there from Gabe E. If you use any of these images please remember to credit/tag gabe!

See the full album here!

Workout of the Day

Mythic Strength

Farmer’s & Sandbag Carry Medley

40 ft Farmer’s Carry into 40 ft Sandbag Carry x 4 rounds

Notes
Warm up to approx 75% Farmer’s carry and a heavy sandbag. Farmer’s carry 40 ft. Set down handles then immediately pick up a sandbag and run it back to where you started. Rest 2 min. If unsure of %, you can build across sets. Farmer’s should be heavy, but not so heavy you can’t move your feet quickly.

Press & Hinge Superset

3 – 4 rounds, building
Rest 30 sec b/t movements, and 60-90 sec b/t rounds.

Twist Press DB for 8-10 reps/side
Sandbag Good Morning 6-8 reps

Notes
3-4 rounds for quality, building in weight gradually on the press. Twist press demands a lot of stabilization, so start light and make small weight increases each round. Sandbag make your first set a primer/warm up, then pick something heavy for your remaining rounds.

CrossFit Group Class Programming Template (WK2/8)

And they’re off! One of four heats from yesterday’s “Hunting for Gold” event with our friends at RAD. Thank you so much to everyone who participated in any way. The event was a huge success and a ton of fun. Stay tuned for lots of pictures coming soon!

Workout of the Day

“Hunting for Gold”

Today’s workout is a collaboration event with our besties at RAD. Athlete wi

Back Squat
1 Rep Max

Each class/heat will have about 30 minutes to work up to a heavy single on the back squat. It’s a good idea to come in with a plan, but your coach will be available to help you with a warm up and testing strategy.
If you’re feeling dialed in and fired up, maybe today is a good day to attempt a new PR. Otherwise, focus on nailing a technically sound, challenging lift relative to your current capacity.
If you are not 110% sure you’re going to make a lift, there are essentially two options:

1. Bail the bar behind you. This is only a good option if you’ve done it before / practiced; today is not the day to casually see if that’s something you’re into! If you are planning to bail, make sure your area is clear before you begin the lift. Have your bar partners keep an eye out for you.

2. Ask for spotters. In this case, there will be 1 spotter on each side of the bar, ready to assist with the bar/plates. The lifter always stays with the bar and continues to drive to standing. Spotting should occur if and only if: the bar begins to descend after it’s begun its ascent, the lifter calls for help, and/or if the coach calls for a spot (due to safety).

For Time
1 Mile Run

Notes
The faster you run, the sooner you can get out of the New York City heat and humidity?! While this certainly isn’t the same as testing on a track, give your best effort today on an all out 1 mile street race and see what you can do!

Bike Sub:
4200m/3500m Assault Bike
2.8 / 2.4 miles Echo Bike

CrossFit Group Class Programming Template (WK2/8)

We’ll run 45 minute Squat classes starting at 8, 9, 10 and 11am.  The session will flow similarly to a typical CFSBK class, including warm-up, instruction, and ample lifting time. After completing your squat, athletes will head down the street for a 1-mile run on our designated course for the day. The event will conclude around noon with an awards ceremony featuring cash prizes and RAD merchandise.

This inclusive event emphasizes community and enjoyment above all else. Everyone is encouraged to participate, enjoy the food, soak in the vibes, and compete in a supportive atmosphere.

What’s the history behind this event?

Adam Klink, Director of Partnerships and Community at RAD, was the first person known to achieve both a sub 5:00 mile and a 500 lb back squat on the same day. This event commemorates that achievement as a community event taking place in three different cities across the world.

Workout of the Day

FLOATER STRENGTH

A. Weighted Strict Chin Up: 5×3

B. Bench Press: Build to Heavy 5

C. Deadlift: 3×10, building

D. Back Squat: 4×4 (skip if coming tomorrow!)

Notes
Tomorrow we have the R.A.D Event! We’ll be testing a 1 rep max Back squat and a 1 mile Run for time. If you’re participating, take today as a “for quality” day, and keep your intensity and loading lower than usual. Fuel up and get ready to throw down!

For the chin up work, refer back to Monday’s programming notes for scaling options and progressions.
Deadlifts may be touch and go.

ASSISTANCE

3-4 Rounds
1 min Sled Push @ moderate loading
8-12 ea Three Point DB Row
30-60 sec L-Sit or Tuck Hold on Parallettes
1 min Bike, Row, or Run @ recovery pace

Notes
The same notes above apply to your intensity and effort here today. Dial up or down as appropriate, depending on your week of training!

Accumulate time as needed on the L-sit, choosing a challenging variation that you cannot hold for more than 30 sec unbroken.

CrossFit Group Class Programming Template (WK2/8)

Time!

TOMORROW!!!

On Saturday, July 20th, CFSBK will host a special event with our besties from R.A.D  Join us for a 1RM Back Squat and 1-mile run challenge as part of their “Hunting for Gold” campaign. This free event is open to members and non-members alike. See details below:

How it works

We’ll run 45 minute Squat classes starting at 8, 9, 10 and 11am.  The session will flow similarly to a typical CFSBK class, including warm-up, instruction, and ample lifting time. After completing your squat, athletes will head down the street for a 1-mile run on our designated course for the day. The event will conclude around noon with an awards ceremony featuring cash prizes and RAD merchandise.

This inclusive event emphasizes community and enjoyment above all else. Everyone is encouraged to participate, enjoy the food, soak in the vibes, and compete in a supportive atmosphere.

How to sign up

CFSBK members can register for free through Zen Planner here. Non members will be able to sign up directly through RAD’s eventbrite page for the event.

** Note that we’ve consolidated our squat heats to 8/9/10/11 and everything will be taking place in 597. Open gym will happen in 608 plus early bird hybridAF hours (5am-8am)

What’s the history behind this event?

Adam Klink, Director of Partnerships and Community at RAD, was the first person known to achieve both a sub 5:00 mile and a 500 lb back squat on the same day. This event commemorates that achievement as a community event taking place in three different cities across the world.

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 65%
2) 2 reps at 70%
3) 1 rep at 75%
4) 3 reps at 70%
5) 2 reps at 75%
6) 1 rep at 80%
7) 3 reps at 75%
8) 2 reps at 80%
9) 1 rep at 85%

Example (185# 1 RM)
3×120, 2×130, 1×140
3×130, 2×140, 1×150
3×140, 2×150, 1×160

Beginner
2 Snatches (every 3 sets, increase weight)

Notes
If you’re not already using it, here’s another pitch for logging your workouts on Beyond the Whiteboard! The app will automatically load your percentages for workouts like this once you have a 1RM logged. Easy peasy.

At some point most people will run into a mental block when attempting to lift a certain weight. For example everything is peachy up til 95# but anything nearing 100# and the lift falls apart. Progressive waves are a great training strategy to work towards heavier weights that are near your freakout threshold, by increasing the probability of performing more made lifts each workout.

This not only helps you creep up on scary weights, it also gives you a lot of quality reps at weights near your threshold, which will benefit you physically and mentally. And if you work up to something heavy and miss, you can drop down and work back up rather than continuing to attempt the weight you missed.

B. Back Squat
4×4, building

Notes
Reminder: This weekend is the RAD event! So if you are planning to max out your back squat on Saturday, plan to perform light back squats instead (100-120% of 1 RM Snatch) with an emphasis on speed out of the bottom of each rep. These reps should feel super easy, RPE 5/10.

If you are not doing the RAD event, you can practice building up to a tough set of 4 reps, ideally with a shorter warm up or plan to try taking some bigger jumps to get to your top set for the day.

CrossFit Group Class Programming Template (WK2/8)

Congrats to Ashley M and Greg C for climbing mount Kilimanjaro, the highest free-standing mountain in the world. This feat took 7 days, 40 miles, 17,178 ft in elevation and a lifetime of memories! Congrats