Today’s Programming

Strength

Heavy single on complex:
1-2 Front Squats + Jerk

Notes
This complex is taken out of a rack. Focus on becoming more efficient with transitioning from your Front Squat Rack to your Jerk Rack. For the jerk, use a split jerk, push jerk or push Press depending on which one feels strongest for you and how technically sound they are. If there is a big discrepancy between your front squat and Jerk, perform up to 2 front squats before going for the jerk

ASSISTANCE

4-5 Rounds for Quality of:
2:00 Bike or Row @ Aerobic Pace
8-12 each side Filly Lunges
16-20 Tuck-Ups

Notes
Move through the triplet without taking too much time between exercises. Focus on perfect execution of the lunges and tuck-ups.

CrossFit Group Class Programming Template

Jared K on that Open Gym grind

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How to Adjust the Rack between the Clean and Jerk 

Today’s Programming

SKILL REVIEW: Barbell Cycling

Points of Performance
1. Reclaiming your hook grip on the way down
2. Bar path, keeping it close to the body, essentially the clean in reverse.
3. Keeping your feet in the receiving position to minimize foot work

METCON

“Wittman”

Seven rounds for time of:
15 Kettlebell swings
15 Power cleans
15 Box jumps

Notes
The competition loads for this workout are:
KB Swings: 24kg/16kg
Cleans: 95/65lbs
Box Jump 24″/20″
There are 105 reps per movement in this workout.

Originally Posted on CrossFit.com here

CrossFit Group Class Programming Template

Recent transfer Anna hanging out at CFSBK. This is a great bottom position for chin-ups. Note the full extension of her elbows, the neutral head position and the legs kept straight and together. Be like Anna

FIGHT GONE BAD REGISTRATION LIVE

Fight Gone Bad 2021 is on for October 23rd! This is one of our largest and most fun events of the year with a long history at this gym. Since 2008 we’ve been running this charity event and have raised and have raised over $370,000 for a variety of great causes. This year, Fight Gone Bad will benefit Hope for Haiti which is still recovering from the devastation of the recent earthquake. Here’s what you have to do:

Register for FGB: It’s free! Just sign up before September 20th and we’ll assign you to your team!

Know the workout: Participants will be put on a team of 5 or so fellow CFSBKers and perform the following workout:

“Fight Gone Bad”

Three Rounds, As Many Reps as Possible, of:
Wall Ball Shots 20lb-10’/14lb-9?
Sumo Deadlift High-pull, 75lbs/55lbs/35lbs
Box Jumps, 20?
Push Press, 75lbs/55lbs/35lbs
Row

In this workout, you move from each of the five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate,” the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Today’s Programming

METCON

AMRAP 25:00
50 Double Unders
10 Strict HSPU or Shoulder Presses
270m Run
10 Strict Chin-Ups

Notes
Move at a steady aerobic pace on this workout and aim for 4-5+ rounds
HSPU: (+)Deficit / Strict / 1-2 Abmats / Box Piked Full ROM / Barbell Shoulder Press off the Floor
Chins: Get 10 reps! 10 Unassisted / Mix of banded and unassisted / banded / Self Assisted

ASSISTANCE

A1: Seated Hammer Curls
10-10-Max

A2: Seated Lateral Raises
10-10-Max

B1: 100 Orange band Pull-Aparts in as few sets and time as possible

Notes
Three sets total, try to go to or very near failure on the last set while maintaining a consistent tempo. For example, if you rest longer and longer at the bottom of each curl you’ll be able to keep going for a very long time, so try to stay consistent with the time between reps. After you finish the three sets of curls and lateral raises, transition to the one set of 100 pull-aparts.

CrossFit Group Class Programming Template

New CFSBKer Miranda C working some Power Snatches and Overhead Squats last Sunday

New Starting Strength Cycles Live

Want to get (a lot) stronger? Our Starting Strength Barbell Club is an opportunity to spend 8 weeks working with a Starting Strength Certified coach developing your strength with the basic barbell lifts: Back Squat, Overhead Press, Bench Press and Deadlift, as well as some assistance exercises like Chin-Ups and Rows. Classes are 90 minutes long and 3x per week. Registration for each cycle is capped to provide lots of movement feedback and individualized programming from your coach and to foster great camaraderie with your fellow lifters.

Days & Times

Morning Cycle

Days & Time: Tuesdays & Thursdays from 7:30am-9am
Dates: Tuesday September 14th – Thursday November 4th
Price: $200 at sign up and $200 at the 4 week mark
Register Here!

Afternoon Cycle

Days & Time: 
Dates: Monday September 13th – Friday November 5th
Price: $300 at sign up and $300 at the 4 week mark
Register Here!

Evening Cycle:

Days & Time: Mondays & Wednesdays from 7:30-9pm and Fridays from 6:30-8pm
Dates: Monday September 13th- Friday November 5th
Price: $300 at sign up and $300 at the 4 week mark
Register Here!

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John Meadows Top 3 Meals For Putting on Muscle

Today’s Programming

STRENGTH

Back Squat
Heavy Single
80% Rep Out

Notes
Work up to a heavy single on the Back Squat in no more than 8 total sets. Keep one rep in reserve on your heavy single, do NOT attempt a weight you’re not 100% sure you can hit. Try to exceed your heavy triple weight from two weeks ago. After you find a heavy single, drop the weight to 80% and perform a Rep out set keeping 1-2 reps in reserve. Aim for between 5-10 reps on the rep out.

Example Progression:

45×5
135×3
165×2
185×2
205×1
215×1
225×1
230×1
185×8

METCON

4 Intervals of:

In 2:00:
20 Weighted Box Step-Ups
AMRAP Burpees in remaining time

Rest 2:00

Notes
Use two Dumbbell or Kettlebells for the weighted step-ups and alternate legs for 20 total reps. Use a box that places your hip crease just below parallel when your foot is on top, not the standard box you use for box jumps. The step-ups should take you around 1:00 but no more than 1:30. Use dumbbells heavy enough to challenge y

CrossFit Group Class Programming Template

Blast from the past CFSBK OG Kate Denny and Lance dropped in yesterday. Kate was a long time CFSBK member about 8 years ago. Her and Lance are currently coaches at CrossFit DC alongside fellow CFSBK alum Jess Prewitt

TODAYS’S SCHEDULE

8am: CrossFit
9am: Short Circuit
10am: CrossFit
11am: CrossFit
12pm: CrossFit
1pm: CrossFit

Open Gym: 8am-2pm

Remember group class members, you have access to Open Gym as well so if the class you wanted to take is full consider heading to 608 for a little OG action to get your labor day workout in!

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This is what it’s like to work in an Amazon warehouse 

Today’s Programming

STRENGTH

EMOM 12:00

1 Power Snatch + 1 OHS

Notes
Work up to a heavy but technically sound single on today’s complex. Go as low in the OHS as you can stabilize in good positions.

METCON

3 Rounds FT:
Run 400m
15 Hang Power Cleans
15 Push Press

Notes
Use a weight for the barbell movement that will allow you to go unbroken per movement or at most two quick sets.

CrossFit Group Class Programming Template

Alex flashing the peace sign. We all know that feeling, when you just need to go sit on the sidewalk post workout

Tomorrow’s Schedule

Tomorrow is labor day so our group classes and Open Gym are working off a modified schedule:

8am: CrossFit
9am: Short Circuit
10am: CrossFit
11am: CrossFit
12pm: CrossFit
1pm: CrossFit

Open Gym: 8am-2pm

Remember group class members, you have access to Open Gym as well so if the class you wanted to take is full consider heading to 608 for a little OG action to get your labor day workout in!

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THE NEW PURITANS: Social codes are changing, in many ways for the better. But for those whose behavior doesn’t adapt fast enough to the new norms, judgment can be swift—and merciless.