Today’s Programming

STRENGTH

Shoulder Press
80%x6x4

Notes
Rest as needed between sets. 2-3 minutes potentially.

METCON

21-15-9 Reps for time of:
Sumo Deadlift High Pull
Thruster

Notes
This should be a quick, spicy workout using a weight you can go mostly unbroken through. If you’re doing Fight Gone Bad, use 75/55/35 as weight options.

ASSISTANCE

A1: Shoulder External Rotation
3×10

A2: Seated Lateral Raises
3×10-20

A2: Single Arm Farmer’s Carry
3x 1:00 per side

CrossFit Group Class Programming Template (WK5/8)

As of posting, Team CFSBK has raised over $5,000 for Hope for Haiti!!! We caught up with our current fundraising leader (immediately post workout) about her success and how we can all emulate it. Katherine shared three simple tips for us all in this video. Be like Katherine!

AntiGravity Strength Starts on 10/25

A new cycle Coach Ro‘s acclaimed Anti-Gravity Strength class starts Monday 10/25/21 This class always (and we mean always) sells out quickly, so get on it!
Each AG Strength class will be an hour long, focusing on the strength and skills needed to improve Pull-Ups, Handstand Push-Ups, dips, muscle ups, pistols, kipping handstand push ups, kipping pull ups, kipping dips, etc. This will include a variety of skill exercises, progressions, weighted and strict practice, and other techniques to teach, develop, and perfect your bodyweight/gymnastic skills. This fundamental strength work will carry over into other CrossFit gymnastics movements. The class meets 3 times per week for 8 weeks according to the schedule below.

SCHEDULE

10/25/2021-12/17/2021
Monday from 12:30pm – 1:30pm
Wednesday from 12:30pm – 1:30pm
Friday from 12:30pm – 1:30pm

COST AND ELIGIBILITY

The cost is $300 per month ($600 total plus NY sales tax). This cycle is open to all CFSBK members.

WHAT HAPPENS IN A CLASS?

The first class will begin with an assessment of each individual’s upper body push, pull, lower body and core strength. Once the assessment is completed, each AG Strength class will consist of skill work, strength development, and flexibility training based on your personal needs, goals, weaknesses, and strengths. If a member chooses to do a CrossFit group class on the same day, we recommend doing the skill and strength work from the AG Strength cycle first. Arturo can advise you on this on a case by case basis. Just ask!

Register Here!

Today’s Programming

STRENGTH

Back Squat
80%x6x4

Notes
Rest as needed between sets. 2-3 minutes potentially.

METCON

Every 3:00 for 5 sets perform:
3 Squat Cleans
9 Kipping Pull-Ups
:20 Air Bike

Notes
Adjust the difficulty of this workout such that you can finish in roughly 1:30-2 minutes per round. The Squat cleans should be heavy but doable as three quick singles. The Pull-Ups should be unbroken or completed in 2 sets max and the bike should be an all out effort for :20. Note how many calories you get each interval.

CrossFit Group Class Programming Template (WK5/8)

Darren’s Ride for Embers Wrap Up

This summer I rode a bike from the Canadian border in Montana to New Mexico along the Continental Divide Trail. My goals were to experience the Rocky Mountains, meet its people, and raise awareness for an important cause.

I’ve been involved with a nonprofit called Embers that restores women in India trafficked into brothels back to mainstream life. Among the services they provide are a safe house, counseling, legal aid, health care, and private schooling for children aged-out of public school. In the last year, two children were found on the street next to their dying mothers who had contracted both HIV and tuberculosis. Conversely, two 21-year olds supported by Embers are graduating from nursing school this fall and are ranked #1 and #2 in their class!

I ended up riding 1700 miles in 24 days, climbing over 100,000 feet in total elevation through dirt, snow and mud. Along the way I met the kindest people; trail angels in lifted 4x4s would stop and offer me food, water, camp sites, beer, whiskey, and even sushi! One hostel offered all the pizza, drinks and beer you wanted, with a “pay what you think you owe” policy. Many more stories and beautiful scenery can be found here.

I missed the gym a lot while I was away. Yes, part of it was practical as CrossFit is only an hour a day versus 10 to 12 on a bike! But opening my phone (when there was internet) and seeing your messages and generosity was the real fuel that kept me going. I didn’t ride a lot of miles to prep for this adventure, so I can really credit the workouts at CFSBK – sweating happily next to you all! – for giving me the fitness to do it at all.

And thanks to the support and encouragement of so many of you, we exceeded our goal of $25K to raise $26,622.  I cannot be more grateful, THANK YOU!

Deadly Falls among the Elderly Are on the Rise Scientific American

Today’s Programming

STRENGTH

Bench Press
80%x6x4

Notes
Rest as needed between sets. 2-3 minutes potentially. 80% is roughly a 7-8 rep max, so your work sets today should have 1-2 reps in reserve. Use a spotter on all work sets!

ASSISTANCE

A: Matador or Bench Dips
3×10-20

B: Pull-Overs
3×10-20

Notes
Complete three total sets of the two exercises alternating between movements. For the Pull-Overs, use a DB or bumper plate, whichever is more comfortable for you.

METCON

AMRAP 8:00
16 DB Snatches
16 Burpees

Notes
Scale the Burpees to Squat Thrusts (no Push-Up burpee) if needed

CrossFit Group Class Programming Template (WK5/8)

Rickke catching a sick pump on some chin-ups

Fight Gone Bad Teams

Below is the full list of this year’s Fight Gone Bad team names!! Looking forward to some great costumes!

Our Fundraising for Hope for Haiti has surpassed $3,000!! That means we’re over the halfway make to make our goal of $5k! Send out your emails, text and social media requests for fundraising everyone! We’ve got just under two weeks to make it happen!

Team 1: You Bet Your Lasso
Team 2: Essential Wodders
Team 3: Wodtoberfest
Team 4: Lunge me to the Moon
Team 6: WOD-DING from Home
Team 7: WOD-Ever
Team 8: Burpees on the Barbie
Team 9: Squatify
Team 10: The Wizards of WODZ
Team 11: F$&@ Covid
Team 12: The Walking Deadlifts
Team 13: Squid Gain
Team 14: MetCon Gala
Team 15: In First Place with a Million Points!
Team 16: Not So Sweet 16

*We had some drop outs and consolidated team 5 into other teams 

Today’s Programming

STRENGTH

A1: Single Arm Bottom’s Up Kettlebell Press
(or conventional DB press if unable to bottoms up press the smallest KB)
3×6-10)

A2: Meadows Row
3×8-20e

A3: Double Kettlebell Sumo Deadlifts
3×8-12

Notes
Work through three progressive sets of the following three exercises. The third set should feel very challenging.

METCON

AMRAP 12:00
8 Kipping Pull-Ups
130m Run
16 Tuck-Ups

Notes
Move at a steady aerobic pace for this workout.
Kipping Pull-Ups: 8 Kipping / 4-6 strict or banded / Jumping

CrossFit Group Class Programming Template (WK4/8)

Lauren “LB” warming up her power cleans last week

Health Tip: Must-Haves for Great Sleep 

Today’s Programming

STRENGTH

Deadlift + Hang Power Clean + Front Squat

Notes
Take 12 minutes to work up to a heavy single on the complex.

METCON

Tabata Sort of Fight Gone Bad

Tabata Circuit
6x Wall Ball Shots (20/14 lb) (10/9 ft)
1:00 Rest
6x Power Cleans (75/55/35 lb)
1:00 Rest
6x Double Unders
1:00 Rest
6x Push-Ups
1:00 Rest
6x Air Bike (for calories)

Notes
Tabata (20 secs on and 10 secs off) for 6 intervals of each movement. Complete the Wall Ball intervals before moving on to the power cleans, etc. Each movement is scored by the total reps (or calories on the bike) in each of the 8 intervals. Final score is the sum of all the reps.

These movements are somewhat similar to the movements you’ll be seeing in FGB PC=SDHP, DU=BJ, Push-Up=PP, Bike=Row

CrossFit Group Class Programming Template (WK4/8)

Thank you to everyone who came out last night for our “Strong Sets” Comedy show hosted by Maria H!! We had a great turn out and the comedians were amazing! Thanks also to Coach Katie and Dan for transforming the gym into a comedy club!

$2,000 Mark achieved for Hope for Haiti

We just passed $2,000 raised for our Fight Gone Bad Beneficiary, Hope for Haiti! FGB is exactly two weeks away and theres still plenty of time to hit our $5,000 goal. It only takes a few minutes of emails, text or calls to raise some money from friends family and co workers. Below is another sample email that David sent out which is a slightly shorter one than we posted a few days ago. This is good for people who have done multiple Fight Gone Bads and may be hitting up some folks who have donated in the past:

Hey XXX

1-3 sentence personalized message for that person. 

It’s that time of year again where I’m fundraising for Fight Gone Bad. If you recall, this is our annual fundraiser at the gym where we raise $ for a charitable cause. The event is about 2 weeks away so if you could make a contribution, however small it would be greatly appreciated.

This year we’re raising money for Hope for Haiti, which is still in recovery after the 7.2 magnitude earthquake they experienced earlier this year. HFH has over three decades of experience in disaster response and is uniquely positioned to help many still in desperate need. Charity Navigator also named them one of the Top 10 Humanitarian Relief Organizations. This video sheds some light on the situation and recovery efforts to date.

Thank you for your consideration! This year my team has a sweet 16 theme, so I’ll be doing the workout in a dress. Wooo. (put in your own teams theme and any antics of costumes you’re planning)