Workout of the Day

PARTNER METCON: “NATE”

AMRAP 20 MIN
2 Ring Muscle Ups
4 Handstand Push Ups
8 KB Swings @ 32/24/16kg

Notes
Chief Petty Officer Nate Hardy was killed Sunday February 4th, 2008, during combat operations in Iraq. Nate is survived by his wife, Mindi, and his son Parker.
Usually a solo workout, today we will complete this in teams of 2, chipping away movement by movement. Partner A completes the muscle ups, then partner B. A completes HSPU, then B, and so on.

RMU and HSPU may be completed strict or kipping.

As prescribed, today’s KB swings are American style, with the bell finishing overhead, and the bottom of the bell facing the ceiling.

Scaling Options

A.
2 Bar Muscle Ups
2-4 HSPU
8 KB Swings

B.
2-4 CTB Pull-Up (strict or kip)
4 Box Pike HSPU
8 KB Swings

C.
4 Jumping Pull Ups
4 Heavy DB Strict Press
8 KB Swings

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CrossFit Group Class Programming Template (WK6/8)

Nicole working hard on some ring rows in 608

No Open Gym tomorrow!

Tomorrow (6/23) we’re hosting the first ever Queer Trans Strength NYC “Strength & Pride” Powerlifting event in 608, so there will be no Open Gym.

Not only is this going to be a super fun way to see some awesome lifting, but all proceeds will be donated to @glits_inc G.L.I.T.S. Inc is a grassroots community organization providing crisis support and direct aid to Trans sw’s, incarcerated/recently incarcerated TLGBQ+ NYers and asylum seekers and piloting programs to provide permanent housing and healthcare for some of our most marginalized and vulnerable community members.

learn more here!

Eva T does “Nate” in 2008

 

Workout of the Day

ASSISTANCE

20 Minutes for Quality:
800-1200m Bike OR 400-530m Run
10 Supinated Grip Barbell Bent Over Row
20 Alt Walking Lunge (bodyweight, 10 ea)
30 sec L-Sit

Notes
Aim to get through 4-5 rounds of this circuit, moving with intention from station to station. The bike/run effort is intended to be in the realm of about 2 minutes.

If you are not coming tomorrow, you could sub 5-10 chin ups for the bent over rows.

L-Sit Scaling:
A. Accumulate time with straight legs, resting 5-10 sec between efforts
B. Single Leg Tuck
C. Tuck L-Sit
D. Tuck, Elevate to Matador

FLOATER STRENGTH

A. Push Jerk + Split Jerk, 5x(2+2)

B. Back Squat, 3×6 / SA DB Row, 3×8-10ea

C. Deadlift, 4×6 @ moderate

D. Snatch, 6×2

E. Bench Press, 4×6 @ moderate

Notes
We have ring muscle ups, handstand push ups, and KB swings tomorrow!

Track back in your training journal to continue to make progress on your lifts. If you were here M-TH, perform the bench press today, since we deadlifted on Wednesday in the metcon.

The deadlift and bench press options should feel like a 7-7.5/10 RPE today, nothing near maximal effort.

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CrossFit Group Class Programming Template (WK6/8)

Here is a video from a few years ago where coach David talks about the internal movement quality scale we use to describe technique expression at the gym

Workout of the Day

STRENGTH

Snatch
6-8 Sets x 2 Reps

Notes
These are not touch and go reps. Take about 5-10 seconds between the two snatches to collect yourself and focus on one thing you can improve on the second rep. After your first lift, you may bail the bar to the floor if desired. All athletes should completely reset for the second lift.

Newer athletes may choose to stay with light loads for all sets across today. Int and Adv athletes should build in weight as technique allows.

PARTNER METCON

AMRAP 10 MIN
5 Overhead Squat @ 135/95/65#
15/12/9 Calorie Row

Notes
Choose moderate weight that you can move in good form for 5 unbroken reps. Bar will come from the floor. You may do a snatch to full depth as your first rep, or power snatch the weight and then get set to squat from there.

Be patient in your overhead squats. We’ve been using pauses in our reps from the rig, so today focus on a smooth tempo while keeping midline stabilization and balance over your midfoot.

The row should be completed in under 1 minute. Scale calories as needed.

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CrossFit Group Class Programming Template (WK6/8)

BEAT THE HEAT

An excessive heat warning is in effect for New York City through the next few days. The two biggest risks when working out in high or humid temperatures are dehydration and heat stroke. Dehydration occurs when your body loses more water than it requires for normal functioning, and heat stroke occurs when your body temperature rises faster than it can regulate. Both of these conditions are very serious and can lead to sickness and even death in extreme cases. That being said, you can do a couple of simple things to make sure you’re safe while working out:

1. Hydrate! Drink cold water before, during, and after you exercise. We have a water fountain in 608, a sink in 597, and a bunch of beverages for sale in the fridge. We encourage everyone to bring their own reusable water container. Try to drink water at regular intervals. You want to be taking in more water than you’re losing so don’t wait until you’re thirsty to start chugging.

2. Listen to your body. If you’re feeling lightheaded, dizzy, nauseous, begin to cramp, or display anything resembling fever symptoms, it’s time to stop, cool down and hydrate. Sometimes during hard workouts we try to “push through the pain,” but remember that putting yourself at risk in order to shave off an extra :15 seconds is both dangerous and contrary to why you’re here in the first place. (To get fit!)

Workout of the Day

AMRAP 20:00
6 Deadlifts @ 225/155/105
19 Sit Ups
18 Push ups
65m Single Arm KB front rack carry, each side @ 24/16/12kg

Notes:
Juneteenth marks the day (6/19/1865) when federal troops arrived in Galveston, Texas to deliver the message of the Emancipation Proclamation from 2 years prior: that all enslaved people are free. While emancipation didn’t happen overnight for many people, Juneteenth commemorates, celebrates, and honors the end of slavery in the United States.

Here is some history on Juneteenth.

Scaling:
Deadlift should be moderately heavy weight for you and unbroken. Scale up or down accordingly.
Push ups to be done in 1-3 sets. Scale volume or to elevated push ups using a bar in rack or box/bench, as needed.
Choose a KB weight that allows you to complete the carry unbroken or with 1 quick break on each side.

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CrossFit Group Class Programming Template (WK6/8)

(most) of the CFSBK training staff poses for a little handstand shot after a meeting

Annie Sakamoto putting on a push-up clinic

Workout of the Day

STRENGTH

A1. Back Squat
3×6, Across

A2. Single Arm DB Row
3×8-10 ea

Notes
Aim to go a bit heavier than what you did in week 2 and for last week’s 8’s.

PARTNER METCON

6 Rounds for Max Calories
15 Wall Ball Shots
30 sec Bike

Notes:
Partner A completes 15 wall balls and then transitions to the bike for a hard effort to accumulate calories in 30 seconds. Then Partner B starts round 2. Continue alternating rounds for 6 total, 3 each. Score is total calories accumulated at the end of the workout.

Caution: your legs will not feel okay after this. That means you did it right 😉

CASH OUT!

3 Sets:
1 minute each side: SA Farmer Carry

Notes
Trade back and forth between arms. You can walk around within the gym or take a stopwatch with you and walk on the block!”

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CrossFit Group Class Programming Template (WK6/8)

Priam setting a great example for his family. We should have posted this yesterday!!

Pride Events at CFSBK

Happy pride ya’ll! Check out our events page for more info on all these upcoming events. Also please note there will be no open gym on Sunday 6/23 for the Queer Trans Strength powerlifting event we’re hosting in 608. Sunday classes in 597 will run as usual, get your mythic strength on then go cheer on the athletes!