Workout of the Day

METCON

EMOM 24:00
A. 8 Strict Handstand Push Up
B. 15/12 Cal Row
C. 8 ea side Single Arm DB/KB OH Reverse Lunges
D. 30 sec Double Under practice

Notes:
Scale the reps on the first 3 movements today so that no station takes longer than 40 seconds. You want consistent rest/transition time so that you can keep accumulating quality reps and enough intensity across all 6 rounds of the workout. If you “fall behind,” just make the adjustment needed!

The lunges are contralateral. When the L arm is supporting weight overhead, the R leg stays planted/working and the L leg steps back and forward in the lunge. Suggested RX (Open weights) would be 50/35#.

HSPU scaling:
a. Volume: 4-6 reps, full ROM
b. ROM and/or volume: 4-8 reps, 1 abmat
c. Box Pike HSPU x 6-8 reps, up to 1 abmat
d. Heavy DB Z Press x 8-12 reps

---

CrossFit Group Class Programming Template (WK5/9)

Another one! Welcome Coach Grant!

On Friday we introduced coach Lizzy and now we’re formally announcing coach Grant! Grant has been a long time member of the gym, a co coach with our Phoenix program and a friend to all. We are so excited to welcome him aboard. Learn more about Grant below:

Grant first encountered CrossFit in 2012 at CrossFit 212 in Manhattan. He’d recently begun a journey in recovery from alcohol and drug addiction, and was looking to meet new people, face new challenges, and find new ways to spend his time. Outside of strength training as a lifelong hockey player, he had never once lifted a weight voluntarily. He quickly learned that he loved long grunty workouts, machines, and sharing in the suffering of others, and was more resistant to mobility work and olympic weightlifting. These things still hold true.

For Grant, CrossFit is a constant reminder that working through resistance offers the most remarkable rewards, and that movement can allow us to build resilience and vulnerability on a daily basis. In 2022, Grant made a decision to build a career at the intersection of movement and recovery. He now spends most of his waking hours developing fitness and community programming for people impacted by addiction in NYC via his role at The Phoenix. He considers coaching at CFSBK an extraordinary opportunity and responsibility, and one he is immensely grateful for.

BA in English Literature from The University of Wisconsin-Madison
CrossFit Level 1

Workout of the Day

STRENGTH

3-5 Rounds for Quality and Load
90 sec Bike @ steady RPM
6 Goblet Cyclist Squats @ 3011 tempo
Floater Movement

Floater Options
A. 5 Strict or Weighted Strict Chin Ups
B. 10 Dual DB Supinated Grip Bent Over Rows
C. 10-15 Push ups

Notes:
Floater Options: We had Pull-ups on Tue/Sat, Ring Rows on Thursday, and Push ups on Friday. Choose a movement that rounds out your week depending on your class attendance, or if you have a weakness, pick that one!

PARTNER METCON

For Time:
200 Wall Ball Shots

While 1 partner is accumulating reps on the wall, the other partner is in a dual KB/DB farmer hold, RX 32kg/24kg each hand.

Notes:
Reps only count once your partner has picked up the DB/KB’s. Don’t rush — focus on consistent ranges of motion and accuracy on each rep today. Teamwork makes the dream work!

---

CrossFit Group Class Programming Template (WK4/9)

David dropped into former CFSBK coach Noah’s gym in Austin this weekend and took class from another CFSBK Alum, Rio. Rio mentioned that it was almost 9 years to the day that David had completed his Foundations class back in SBK and now the script was flipped and he was coaching David. It was great catching up with these guys, talking shop and reminiscing about times past. If you’re ever in Austin, Texas, drop into Lumos Fitness Collective!

---

Healthcare and Self-care: How CrossFit Can Help

Workout of the Day

STRENGTH

Power Clean and Push Jerk:
2 sets x (3+3)
2 sets x (2+2)
2-4 sets x (1+1)

Notes:
Start with 2 sets of 3 power cleans into 3 push jerks. These are not intended to be touch and go reps. In other words, bail and reset between the cleans, then on your final clean keep the bar in the rack position to go overhead. Then move to 2 sets of 2 power cleans + 2 push jerks, same instruction. Finish with 2 sets of single lifts.
*Advanced/experienced lifters may split jerk if they are comfortable and prefer it today.

METCON

4 Intervals of:

In 2:00 perform:
10 Chest to bar Pull-Ups
15/12 calorie Row
AMRAP Power Clean and Push Jerks in remaining time

Rest 2:00

Notes:
Goal is to have 20-30 seconds to work with the barbell each round. Scale back the volume of pull-ups and/or rowing as needed to achieve that.
Score is # of C&J reps achieved at the end of the 4 work periods.
Recommend using about 60-70% of your heaviest lift from the first part of class.

---

CrossFit Group Class Programming Template (WK4/9)

Throwback to CFSBK coaching alum Tori working some box piked Handstand Push-Ups

The CrossFit Open

Everyday the CFSBK Open team grows a little more! Thank you to everyone who has signed up already. Below is a little info-graph with some more info on how it works. Get stoked, sign up!

Workout of the Day

STRENGTH

A1) Back Rack Reverse Lunge: 3 x 6 ea

Notes:
Lead with your weaker leg/side if you know it. These are not alternating.
You may re-rack the bar and rest briefly between sides if needed.
Yes, MOAR LUNGES! Today we are resetting heavier than where we started. By now you probably have a better idea of what you can do here.
Today, take a couple warm up sets and then hit 3 sets of 6 reps at the same weight across, heavier than where you started in week 1.

A2) Dual DB Prone Row: 3 x 12-15

Notes:
You can use your previous week’s single arm rows for guidance here but keep in mind the bench has a tendency to keep us very “honest!”
Rest as needed between movements, in the range of 60-90 sec.

METCON

AMRAP 5:00
Max Calorie Bike

Rest 3 min

AMRAP 5:00
10 Push-ups
5 dual KB Front Rack Squats – heavy
50′ dual KB rack carry

Notes:
Maintain good front rack position on both the squats and the carry. Do not interlace your fingers to assist the shoulders here.

---

CrossFit Group Class Programming Template (WK4/9)

Welcome new CFSBK Coach Lizzy Sullivan!

CFSBK is onboarding some new coaches and we’re so excited to welcome Lizzy Sullivan to the team. Below you can read her bio to learn more about her, look out for her on Wednesday afternoon classes initially and more soon!

Lizzy received her Bachelor of Science in Athletic Training and Master of Physician Assistant studies at Duquesne University in Pittsburgh, PA. Her fascination of anatomy, physiology, and kinesiology combined with personal athletic injuries over the years, led her down the career path of becoming an Athletic Trainer and Physician Assistant. She currently works at Hospital for Special Surgery as an Orthopedic Surgery Physician Assistant on the Sports Medicine Service. She enjoys being able to use her career to help people achieve health and longevity.

Lizzy’s passion for movement and athleticism was sparked at an early age starting with dance and gymnastics and continuing with soccer, track, and competitive cheerleading. She participated in track and cheerleading at the collegiate level. This is also the time that she was introduced to group fitness. She immediately fell in love with the atmosphere – the comradery, friendly competition, energy, and the mental/physical outlet for stress. This moved her to become a certified group fitness instructor.

Lizzy has been teaching group fitness since 2008 and has taught a wide variety of classes (cardio kickboxing, Pilates/yoga fusion, dance cardio, HIIT, MMA fusion, and boxing to name a few). She worked as a Master Trainer for Beachbody Live from 2013-2019. Empowering people through fitness has been her driving force. She believes that fitness is all-inclusive and has no boundaries of age, body-type, or experience. Her goal is to always keep the environment fun and welcoming and the work safe and effective.

Lizzy’s first CrossFit experience was in 2017 at a small affiliate in Richmond, VA. Although she walked in intimidated AF, she left feeling like she finally found “her people.” She has continued CrossFit ever since – there’s NOTHING like the CrossFit community!

Since moving to Brooklyn in 2018, CrossFit South Brooklyn has become a staple in Lizzy’s life. She is beyond excited to give back to the community that has given so much to her through the many different seasons in her life – the most impactful being pregnancy and postpartum.

Lizzy’s certifications include CrossFit Level 1 (coming February 2023), NASM Performance Enhancement Specialist, AFAA & ACE Group Fitness Instructor, Animal Flow Level 1, Kettlebell Athletics Level 1. She is also completing her certification as a Pregnancy and Postpartum Athlete Coach so she can help other mamas stay safe, healthy, and active throughout their journey!

Workout of the Day

STRENGTH

A1) Sumo Deadlift
10-8-6-10

A2) Single Arm Tall Kneeling DB Press
3 x 12-15 ea side

Notes:
Rest about 1 min between exercises.
Goal is to increase weight on both lifts across the three weeks.
For the deadlift we will use wave loading. Today, start with a moderately challenging weight for the set of 10 and increase load for each work set as the reps decrease. The final set is intended to be the same or heavier than the first.

Here is an example:
warm up set or two: 95×10, 115×5
work sets:
135×10
155×8
165×6
145×10

METCON

EMOM 10:00
A. 8 Horizontal Ring Rows + max reps Double Unders
B. Rest

Notes:
RX’d version of the ring row is with feet elevated such that the athlete’s body is parallel to the floor at the beginning of the rep. Scale the foot position / body angle so that full ROM can be achieved on every rep without “kipping” the movement, in 1-2 sets consistently.

This is a good day to practice double unders if you don’t own them!

---

CrossFit Group Class Programming Template (WK4/9)

We miss the Summer. Here are Coaches Katie and Carissa during warmer days.

Well it looks like you didn’t win the raffle

The universe is an indifferent mistress. You might as well move on with your life and sign up for the CrossFit Open the old fashioned way.

The CrossFit Open is a three week worldwide competition and event that CrossFit gyms and athletes all over the world participate in every year. It’s a great time to put yourself out there and dig a little deeper for three workouts. But moreso, its a celebration of the CrossFit community as well as the CFSBK community. This year will have brand new elements to our CrossFit Open experience including theme weeks and the Extracurricular Open as well as favorites like Friday Night Lights.

The following CFSBKers are officially #INTHEOPEN !!

Stephanie Arabagian
Sammuel Auld
Vinicius Baggio Fuentes
Tristan Bel
Paul Bennett
Laura Berk
jacinto Bonilla
Shawn Campbell
Anthony Casola
Ahmaed Cephus
Karl-Henry Cesar
Ashima Chitre
Kevin Clark
Sheryl Cohen
Dan Conroy
Harry Copeland
Caleb Crain
Zel Crampton
Cidney Falk
Elizabeth Fine
Omar Francis
Cole Francum
Micheline Gaulin
Sara Greenberg
Richard Greenspan
Katie Harper
Andrew Hill
Linda Hutsal
Dan Kang
Dylan Ketchum
Olena Knyzhnyk
Cathy Kolcun
Christina LaBrie
Ashley Macha
Matt Merenich
Aafiya Mohammed
Gerry Mullany
David Osorio
Kaushal Parikh
Erick Pinto
Nicolas Preuss
Hung Quach
Suzanne Rollins
Tasha Russo
Lee Savage
Ashley Sawyer
Laura Siegle
Joseph Sinchak
Yu Tian
Gianna Valentini
Keith Walter
Renaldo Webb
Jonathan Wright
Tong Xiang