Workout of the Day

SKILL: Kipping Pull-Up

METCON

Alternating Rep Rounds for time of:
15-9-6 Squat Cleans
30-18-12 Kipping Pull-Up

Notes
Go heavy enough on the Squat cleans that you’ll need to perform them as steady singles.
(..165/135/115/95/75..)
Adjust the volume on the kipping pull-ups to balance with the cleans.
30-18-12: (60 reps)
21-15-9 (45 reps)
Strict 15-9-6 (30)

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CrossFit Group Class Programming Template (WK2/12)

Congratulations to all the CFSBK athletes that qualified for QuarterFinals either in the Open or masters divisions!

These athletes ranked top 10% in the world in their divisions and may move onto the next round of competition. Absolutely incredible!!!

Whitney Hubbard

Erick Pinto

Connor McCormick

Dan Calanca & Toni Smith

Ashley Macha

Laura Siegle

Workout of the Day

ASSISTANCE

3 Rounds:
8-12 Cuban Presses
1:00e Lateral Plank
65m Single Arm Farmer’s Carry

METCON

5 Rounds for load of:
In 2:00
Row 20/16 Calories
1 Rack Jerk

then Rest 2:00

Notes
The row should take you around a minute or so leaving you a minute to get your composure and go for a heavy jerk. You can Push Press, Push Jerk or Split Jerk depending on your comfort level and flexibility. Try to increase the load all 5 rounds.

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CrossFit Group Class Programming Template (WK2/12)

Kyra tryin to get these cannonball shoulders with some Lateral Raises in the assistance work this week.  

Wim Hof Method Seminar at CFSBK this weekend

Put yourself in the expert hands of a certified WHM Instructor to learn the 3 pillars of the Wim Hof Method: Breathing Technique, Cold Exposure & Commitment.

Find out how you can utilize oxygen and cold exposure to optimize body & mind, and learn about the underlying physiology. The intimate quality allows for ample personal attention, and feedback tailored to your specific situation. Whether you are looking to improve mental or physical performance, relieve symptoms related to an illness, or are just curious to find out what the Wim Hof Method is all about— a WHM workshop offers something for everyone.

The program generally kicks off with an introduction to the Wim Hof Method, and always includes a breathing session and an (optional) ice bath. At the end there is ample room for reflection, and the Instructor is there to answer questions throughout the workshop.

Instructors have their own specializations, and there is some variation across the individual workshops. A detailed overview of the day is sent out upon registration.

If you have no prior experience with cold exposure, we recommend you finish your showers cold in the days leading up to the workshop. This may be overwhelming at first, but just try to relax, focus on your breath, and bring it into a controlled, steady rhythm.

Who is this workshop for? This workshop is suitable for everyone, but does require a basic level of health. Out of precaution, we advise against participation during pregnancy, or if you are epileptic. People with cardiovascular issues, or any other serious health conditions should always consult a medical professional before starting the Wim Hof Method.

Register here

20% discount code: CFSBK

Workout of the Day

STRENGTH

Bench Press

Intermediate+
90%x 3 Reps x 2 Sets
90%AMRAP

Novice
3 sets x 8 Reps

Notes
INTM: Determine your “Training Max” by taking 90% of a true 1RM you’ve established in the past 6 months. Then, take 90% of your training max and perform two sets of 3 reps. For your third work set, perform as many reps as you can leaving 1-2 reps in reserve. Your goal should be to get 4-8 reps with a cap at 10 reps.

NOV: Perform 3 sets of 8 reps at the same weight. This is our 2nd week doing 3x8s with one more to go next week. You should feel like you could do another 2-4 reps if you had to.

ASSISTANCE

4 Rounds for Quality & Load of
8-10e Windmills
8-10 Inverted Rows
8-16 Matador or Ring Dips
20 Hollow Rocks, Sit-Ups or Tuck-Ups 

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CrossFit Group Class Programming Template (WK2/12)

Seth on his final set of Kettlebell swings from Tuesdays metcon. “I was gonna do this in two sets until you came over with that camera!”

Do you take any supplements? Whey Protein? Vitamins? Radioactive Spiders?? If so, you should definitely check out our Thorne dispensary which gets you 15% off retail and free shipping on your orders… and NGL it helps the gym with a lil kick back! I (DO) have been using Thorne for a few months now to try their product before we partnered and can confirm it’s good stuff! I personally use the Chocolate Whey Protein, Electrolytes (when I do BJJ), the Fish Oil and Multivitamin. We’ve got some items that we generally recommend in our dispensary but they’ve got tons of products in their catalog if there’s something else you take that is not listed there. Don’t hesitate to reach out if you have any questions about it!

Get Started:

All CrossFit South Brooklyn members will receive 15% off and free shipping on Thorne product purchases when you create your account after visiting: http://www.thorne.com/u/CFSBK

• You will be prompted to confirm CrossFit South Brooklyn as your HCP referral during account creation.
• Discount will be reflected in your cart.

You can verify your Professional Connection and discount on your Thorne Profile page.

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The psychedelic power of the Sonoran Desert toad BBC Wellness

Workout of the Day

STRENGTH

Back Squat

Intermediate+
90%x 3 Reps x 2 Sets
90%AMRAP

Novice
3 sets x 8 Reps

Notes
INTM: Determine your “Training Max” by taking 90% of a true 1RM you’ve established in the past 6 months. Then, take 90% of your training max and perform two sets of 3 reps. For your third work set, perform as many reps as you can leaving 1-2 reps in reserve. Your goal should be to get 4-8 reps with a cap at 10 reps.

NOV: Perform 3 sets of 8 reps at the same weight. This is our 2nd week doing 3x8s with one more to go next week. You should feel like you could do another 2-4 reps if you had to.

METCON

5 Rounds For Time:
40 Double Unders
20 DB or KB Front Squats

Notes
This workout should be around 10′ or less. Choose a medium/light weight on the Front Squats that will allow you to perform all the DB Front Squats either unbroken or in at most two sets. (..35/20/15..)

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CrossFit Group Class Programming Template (WK2/12)

Lorenzo digging deep on deadlifts!

Using your time in Strength Segments

One of the biggest mistakes we often see people make in their strength segments is getting to their working sets too soon and not resting enough in general. To maximise your effort on each lift you should be carefully monitoring the clock to get as much rest as possible between sets. This will allow you to produce the best effort every time you get under the bar. Its OK to literally be sitting there for 3 minutes or more doing nothing if you have the time. Even if you feel ready for your next set, your body is still chemically replenishing the ATP in your muscles that allow you to produce force.

This cycle we have three working sets on each of the dedicated lifting days and it should take you 8-12 minutes of progressive warm-up sets to get to your first work set. Here are two examples of 20 and 15 minute segments and some examples of warm-up sets and time stamps regarding when to start your working sets. In the latter example you just need to move through your warm-up sets a bit quicker. Planning ahead on what your weight jumps will be is extremely helpful to make sure you’re staying on task versus trying to figure out what you should do next while at the gym. As always- your coaches are available to help you with a warm-up progression and provide feedback on weight selection and rest periods.

20:00 Lifting Segment with three work sets
Warm-Up Sets
45×8
75×5
95×3
105×1

Working Sets
@ 12:00 Set 1 (115×3)
@ 15:00 Set 2 (115×3)
@ 19:00 Set 3 (115×7)

15:00 Lifting Segment with three work sets
Warm-Up Sets
35×8
50×5
60×3
70×2

Working Sets
@ 9:00 Set 1 (75×8)
@ 11:30 Set 2 (75×8)
@ 14:00 Set 3 (75×8)

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Varied Not Random #38: Lifting Shoes, Belts, Knee Sleeves, etc. – Necessary or not?

Workout of the Day

STRENGTH

Shoulder Press

Intermediate+
90%x 3 Reps x 2 Sets
90%AMRAP

Novice
3 sets x 8 Reps

Notes
INTM: Determine your “Training Max” by taking 90% of a true 1RM you’ve established in the past 6 months. Then, take 90% of your training max and perform two sets of 3 reps. For your third work set, perform as many reps as you can leaving 1-2 reps in reserve. Your goal should be to get 4-8 reps with a cap at 10 reps.

NOV: Perform 3 sets of 8 reps at the same weight. This is our 2nd week doing 3x8s with one more to go next week. You should feel like you could do another 2-4 reps if you had to.

METCON

6 Rounds for time of:
6 Kipping Pull-ups
12 DB Push Presses
18 Kettlebell Swings

Notes
This should be a workout you can move through unbroken for all movements or no more than 2 sets getting into the later rounds.
KPU: +CTB/KPU/Strict or Banded/Jumping
PP 50/35/20.. lbs
KB 24/20/16.. kg

ASSISTANCE

Lateral Raises
3×12-16

DB Hammer Curls
3×12-16

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CrossFit Group Class Programming Template (WK2/12)

Jose, “Had fun, didn’t die.”

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Which is Harder? Crossfit, Powerlifting, Strongman, Bodybuilding Differences and Difficulty Compared