Workout of the Day

ASSISTANCE

4-5 rounds for Quality of:
2-3 Wall Walks
6-9 strict Knees to Elbows
Floater exercise

Floater Options
Run 270m
Row 300m
Bike 1:00

FLOATER STRENGTH

A: Dumbbell Bench Press
5 Sets of 12-15 Reps

B: Back Squat
L2: 80% x 4 reps x 5 sets
L1: 3 sets x 5 reps Across

C: Shoulder Press
5 sets of 5-8 reps

Feel free to superset any of these with some DB Bent Over Rows, Chin-ups or lunges.

Notes
Choose one lift that best rounds out your training week thus far. Tomorrow we have Cleans, push press and rowing.

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CrossFit Group Class Programming Template (WK4/9)

Chimene putting in the work at OG

MURPH 2023, what you need to know!

Our 2023 Memorial Day Murph event is this Monday and here’s what you need to know if you’re participating:

• Members need to RSVP for a heat time on Zen Planner in order to perform the workout.
• Minors may not participate without prior approval.
• At the start time of your heat we’ll do a whiteboard review, discuss the movements, answer any questions and then start the workout. Any warm-up needs to be done DIY before your heat start time.
• We’ll have a few amazing members who will be running the grill and will be serving food from 10am until about 12:30. The gym will provide hamburgers and hot dogs (as well as vegan options) bread and condiments. We ask that members treat this event potluck style and bring some sides everyone can share (fruit, veggies, chips, etc). We will be providing free water and some beer as available but members are encouraged to BYOB.
• Weighted vests are first come first serve and we don’t have many, so unless you’re bringing your own we can not promise their availability.
• This is a free event and we ask that members make a donation to K9s for Warriors, an incredible organization that trains support dogs for veterans with PTSD. You can do that via the link or onsite on Monday.
• We recommend members take any training 2-3 days prior to Murph light or off and show up Monday well hydrated, rested and fed.
• Curious what scaling options are? Check out this article from a few days ago.
• Finally, want to learn more about this workout, Lt. Michael Murphy and some context around the holiday? Check out this great video from former CFSBK coach Noah Abbot, current owner of Lumos Fitness Collective in Austin, TX.

Workout of the Day

SKILL: Kettlebell Swing

Spend a little time refining your kettlebell swing then perform 3-4 progressive sets of around 10 reps trying to use a heavier kettlebell than you typically or have ever used. Only swing a weight you can control!

PARTNER METCON

10 Total Rounds for time of:
60 Double Unders
12 Box Step Overs

Notes
Alternate complete rounds with a partner until each person has performed 4 rounds.

JR Options
– 60/40/20 DUs
– 80/60 Single Unders
– Bike 10/7 Cals

Step Overs: ../50s/35s/20s..

CASH-OUT

Sign up for Murph!

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CrossFit Group Class Programming Template (WK4/9)

Lydia’s first Ultramarathon testimonial!

CFSBK’er Lydia K recently completed a massive accomplishment, check out this amazing write up and give her a high five in class!

I did an ultramarathon across the Grand Canyon and back!

After two attempts to make the Olympic fencing team for women’s epee, I retired from the sport during the pandemic. I’m still trying to process my fencing career – the unplanned pandemic retirement, all the heartbreaks and failures, but also all the accomplishments, gifts and learnings over the course of 16 years. It’s a lot to parse through.

Running didn’t used to feel very good on my body. I had imbalances and injuries from fencing and didn’t know how to train properly. But when I was invited to do a big outdoor goal last summer with a friend, I started working with a mountain coach and found a strength/fitness community at @cfsbk that I love…and things started to change!

Now, I’m just trying to do my best as opposed to “win”. My stress is lower and I’ve been able to better cope with my anxiety. I’m having a healthier relationship with my body, I’m less self-hating, and more grateful for being able to just get out there and appreciate my surroundings. I’ve been able to re-channel my competitive spirit and it’s feeling damn good.

This year, I wanted to push my limits and make myself uncomfortable. Somewhere epic, something insanely hard, and just see what could happen. So, R2R2R: a run across the Grand Canyon and back. And last Friday 4/28, 30 miles and 6k+ elevation gain later, I did exactly that!

I had the best supporter in the world crewing me: my fiancé and fellow CrossFitter Vini Baggio. I fell a few times, peed myself a little, bled a little, smiled a LOT, felt small, felt strong, and felt damn proud of myself. It was the longest run/hike I’d ever done in one go. My first marathon happened to be an ultramarathon down and up the Grand Canyon!

Thank you to everyone who checked in, tracked, cheered, and supported – everyone who knew how much this meant to me and understood the work I was putting in <3

Workout of the Day

STRENGTH

LEVEL 2

Back Squat
80% x 4 reps x 5 sets

Notes
Week 4! Same weight as last week but we’re adding one more rep to each set and dropping to 5 total sets. Rest as needed between sets.

LEVEL 1

Back Squat
3 sets x 5 reps Across

Notes
Perform 4-5 progressive warm-up sets followed by three sets of 5 reps at the same weight. Try to go 5-10lbs heavier than last week. This is the final week of 5s, next week it will be 5 sets of 3 reps.

METCON

AMRAP 6:00
3-6 Strict Deficit Handstand Push-Ups
9/7 Cal Air Bike

Notes
If you came on Monday, but not Tuesday you could perform strict 6 strict pull-ups instead of HSPUs.

The HSPUs today should be 1-2 sets every round at a challenging range of motion.

HSPU Options:
A: 3-6 Deficit (2-6″)
B: 3-6 no deficit or Kipping
C: 6 Strict Barbell Presses (off floor)

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CrossFit Group Class Programming Template (WK4/9)

Patrick loves being upside down!! We hope you do too!

Free Online Nutrition Seminar TODAY @ 12pm
What is Intuitive Eating & 10 Principles That Make Up Its Framework

Join CFSBKer and Registered Dietitian Laura Geraty as she presents a free nutrition seminar for the CFSBK community! This seminar will be about 45-60 minutes long (depending on how many questions at the end).

What is Intuitive Eating & Ten Principles that Make Up Its Framework
Intuitive Eating has gained a lot of mainstream attention in the last couple of years but it’s a self-care framework that’s actually been around for nearly three decades. In this seminar we’ll get into what Intuitive Eating is and what it definitely isn’t…spoiler, it does not include so-called intuitive fasting and it not a diet. We’ll discuss the ten guiding principles of the explicitly weight-inclusive model, each of which help you to either become more aware and responsive to your body’s signals or ignore what is getting in the way of listening to them. Finally, we’ll close with how you can get started if you think Intuitive Eating feels right for you. If you have spent years dieting or feel like your body and mind are constantly at war around food, this seminar is for you.

When: Wednesday, May 24 at noon.

Register in advance here.

After registering, you will receive a confirmation email containing information about joining the meeting.
I will send out a recording to all who registered shortly after the seminar is over. That way no one misses out if they are truly interested.

Laura Geraty, MS, RD, LDN
Laura Geraty is a weight-neutral registered dietitian, certified Intuitive Eating counselor, personal chef and chef instructor based in Brooklyn. She earned her master’s in nutrition communication at Tufts University’s Friedman School of Nutrition and completed her dietetic training at Beth Israel Deaconess Medical Center, both in Boston, Massachusetts. Laura began her nutrition career working as an outpatient dietitian at Boston Medical Center before moving to New York where she transitioned to private practice.

When not working with clients, you will find Laura at one of our many neighborhood playgrounds with her two small kids, cooking in her kitchen, or walking through Prospect Park.

Workout of the Day

For Time:
400m Run
10 Bar or Ring Muscle-Ups
550m Run
20 Kipping Chest to Bar Pull-Ups
800m Run
30 Kipping Pull-Ups

Notes
This will be the last higher volume kipping pull-up workout before murph. With that in mind, DO NOT RIP YOUR HANDS. Make sure your hands are correctly grabbing the bar and consider using hand protection as needed.

Pull-up options:
A: As written
B: Kipping pull-ups all three rounds
C: 1/2 volume strict or banded
D: Ring Rows full volume

Run Options:
A: As written
B: 270/400/550m
C: Bike 2:00/3:00/4:00

CASHOUT

5 Rounds for Quality of:
20 Unbroken Tuck-Ups
10e Single Leg RDLs

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CrossFit Group Class Programming Template (WK4/9)

Madison, how do you feel about this Row workout?

Bar Muscle-Up tips and Tricks from CrossFit Games athlete Amanda Barnhart

Workout of the Day

ASSISTANCE

3-4 Sets of:
8-12e Seated External Rotation
12 Pause Wall Ball Shots
:40e Single Arm Farmer’s Carry

Notes
SER: @ 3↓-1-3↑-1 tempo 15/10/7.5/5
WB: Pause for a 1 count at the bottom of every rep. Focus on efficient movement, intentional breathing and consistency on every rep. Whatever weight and height feels good.
FC: Go heavy on these and walk around slowly and non linearly for :40 unbroken.

METCON

5 Rounds of:
0-2:00 12-15 reps DB Bench Press
2:00-4:00 Row 18/15 Calories

Notes
Alternate performing the listed work within the 2:00 time frames for 5 sets.
BP: Attempt to perform the workout at the same weight which is challenging but you can complete 3-5 rounds in 1 set. Adjust if you over/undershoot.
Row: Should take you ~:45-1:15, adjust calories accordingly. Increase or maintain intensity through workout.

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CrossFit Group Class Programming Template (WK4/9)

Common interaction: “CrossFit South Brooklyn? … is that the place in gowanus where people are always walking around the sidewalk with weights?” Yes. Here’s Alena doing just that.

Murph is 1 week away!

We are 1 week away from our 2023 Murph event! We will be grilling and providing hot dogs and burgers (as well as non-meat alternatives), buns, condiments and some beer & seltzer. We ask folks to bring sides like fruit, crudite, chips or whatever you’d like! As always, we’ll be raising money for K9s for Warriors to commemorate the holiday.

At this point, you’ve got two things to do:

1. Sign up for a heat
2. Read the article below if you’re not sure about which version you should do

How to approach this workout

Time to start thinking about your Murph! Whether its your first or 10th time doing this workout, take a moment to think about which version makes the most sense for you. Most people will finish this workout in around 45-65 minutes. Elite times are in the mid to low 30s. The goal is to find a version that will CHALLENGE you to finish, but at the same time be realistic and achievable within that time frame. Below is the workout as written, as well as some discussion on scaling.

“Murph” as written:

For Time:
Run 1 Mile
100 Pull-ups
200 Push-Ups
300 Squats
Run 1 Mile

Start and end with the run, partition the bodyweight movements as desired. If you have a weighted vest, wear it.

People often partition the reps “Cindy” style into:

20 Rounds
5 Pull-Ups
10 Push-Ups
15 Squats

or if you want break up those push-ups, consider this approach:

20 Rounds
5 Pull-Ups
5 Push-Ups
15 Squats
5 Push-Ups

Volume Modifications
This simply means decreasing the total number of reps or the distance on the run. A common sub would be to do 3/4 of the volume on the calisthenics or 2/3 distance on each of the mile runs. You can decrease volume across the board, or only on the movements that you struggle most with. Here are two examples:

Run 1 Mile
10 or 15 Rounds of
5 Pull-Ups
10 Push-Ups
15 Squats
Run 1 Mile

Run 2/3 Mile
20 Rounds of:
3 Pull-Ups
8 Push-Ups
15 Squats
Run 2/3 Mile

Movement Modifications
If any movement is outside of your ability to perform, even with decreased volume we can easily modify or change the exercise.

• Running > 2k/1500m Row
• Kipping Pull-Ups > Strict pull-ups (full or half volume) (There will be some banded stations but they will be communal)
• Kipping Pull-Ups > Ring Rows (full volume)
• Push-Ups: Knee Push-ups or on box/bench (no push-ups on racks)
• Air Squats: Ask a coach regarding the specifics of not squatting