CrossFit South Brooklyn

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Friday 4.2.21

Posted on Friday, April 2, 2021

CFSBK Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am & 12pm
Morning Mindfulness: 8am


Today’s Programming

STRENGTH

Front Squat
3×6

Notes:
Perform 3 sets of 6 reps on the front squat, leaving 1-3 reps in reserve on each set. Use your rest periods to start warming up your HSPU or OH pressing

METCON

2 Cycles of:

AMRAP 4:00
6 Strict HSPU or 6 Shoulder Presses
12 Goblet Squats

Rest 1:00

AMRAP 4:00
Row 10 Cals
30 Double Unders

Rest 1:00

Notes:
Compare to 9.14.20
HSPU: 6 Strict / 4 Strict / 6 with 1-2 abmats / 6 Shoulder Press
Goblet: Heavy and unbroken
Row: Should be about :30 +/-
DU: 30 DU / 15 DU / 30 Alt 2 Step / 60 Single Unders

CrossFit Group Class Programming Template

CFSBK @ Home

Warm Up

2 – 3 Rounds:
6ea Fire Hydrant Hip Circles
6ea DB External Rotation Elbow on Knee
6 Burpees

Strength

A1. One Arm Waiter Squat @2111
4 x 8 – 10 Reps Each

A2. Handstand Push Up Negatives
4 x 3 – 6 Reps

A3. Deadbug w/Ipsilateral Hold
4 x 12 – 14 Reps Each

Notes:
HSPU – Scale to Box Piked HSPU or Seated Single Arm Press as needed.
Deadbug – You will need a foam roller or something of a similar weight and size for the hold. If you can not find something to use, perform Alternating Deadbugs instead.

Conditioning

AMRAP 3:00
20 Low Box Runners
10 Sit Ups

Rest 1:00

AMRAP 3:00
20 Low Box Runners
10 Sit Ups

Rest 1:00

AMRAP 3:00
20 Low Box Runners
10 Sit Ups

*Count one foot for reps on the Low Box Runners


Tim C versus the 50lb DB on Mondays Double Under & Push Press Metcon

Update on Membership and RSVPs

We understand that some classes, especially morning classes are getting increasingly difficult to reserve, so we have made some changes that we hope will help.

First of all, we are not accepting any new members for our busier times. Instead, starting 4/5 we are offering an Off-Peak 10x class card for $200. This will give access to the following times only.

Group Classes
Monday-Friday 9am,11am,12pm
Monday-Thursday 7:30pm
Saturday, Sunday 12pm,1pm

Open Gym
Monday- Friday 2pm-4pm
Tuesday, Thursday 7pm
Friday 4pm-8:30pm
Saturday, Sunday-2pm-3:30pm

This is also open to all current members so if you’d like to make any changes, just email cfsbkfrontdesk@gmail.com.

Secondly, we are changing our cancellation policy. Members can now cancel classes via the app up to 6 hours before the class start time. We hope that this will help ensure that classes that are at capacity are actually full. We ask that you please let us know by phone or email if you need to cancel any later than that so we can try to give someone else the opportunity to come to class.

Finally, if you are on the Waitlist for a class and somebody cancels, instead of automatically being reserved, you will receive a text to let you know that you need to log in to ZenPlanner to confirm your reservation. If you do not confirm within 30 minutes, the next person on the Waitlist will then be contacted.

So that this runs as smoothly as possible, please make sure your phone number is up to date in our system.


The Gym Isn’t Usually A Safe Space For Fat Women, But It’s Become My Sanctuary – BuzzFeed

| Filed Under: Workout of the Day

Thursday 4.1.21

Posted on Thursday, April 1, 2021

Virtual Class Zoom Room (Password: CFSBK)
Virtual Yoga: 7am
Pilates Happy Hour: 6:00pm
Kids: 4:30pm


Today’s Programming

ASSISTANCE

3 sets of:
8-12 SA Bench Supported KB/DB Rows
8-12 SL KB/DB RDLs
1:30 Plank

SKILL

Kettlebell Snatch

Notes:
This is our first exposure to the Kettlebell Snatch this cycle. The coaches will guide you through a progression to develop the skill and offer an alternative if you’re still not comfortable with the movement come metcon time. If you own wrist wraps, we recommend bringing them to pad your forearm as you work through the progressions.

METCON

3 Rounds for time:
Run 400m
10 SA KB Swings (R)
5 KB Snatches (R)
10 SA KB Swings (L)
5 KB Snatches (L)

Notes:
Focus on a solid run pace and efficiency on the Kettlebell. For this first exposure of KB Snatches, we’re keeping the overall snatch volume on the lower end.

CrossFit Group Class Programming Template


Roy C putting up big weight for 21.4


The long history of anti-Asian hate in America, explained – Vox

| Filed Under: Workout of the Day

Wednesday 3.31.21

Posted on Wednesday, March 31, 2021

Virtual Class Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am, 12pm & 6pm


Today’s Programming

STRENGTH

Strict Chin-Ups
5×3

Notes
Perform 5 sets of three strict pull-ups. Focus on a proper

METCON

AMRAP 15:00
5 Kipping Pull-Ups
10 total WTD Step-Ups
15 Cal Row

Notes
KPU: 5 Kipping / 8 Jumping / 8 Ring Rows
Do not perform strict or banded pull-ups in today’s workout given the strength segment prior to the workout.
Step Ups: Choose a box height that allows your knee to break parallel when stepping on top. Make this more specfic to your height than the box you typically grab for box jumps.
Row: If you’re biking, scale the volume down to 12 cals.

CrossFit Group Class Programming Template

CFSBK @ Home

Warm Up

2 – 3 Rounds:
8 Prone W’s
8 Alt Sit Outs
8 Gate Swings

Strength

A1. Single Arm DB Front Rack Reverse Lunge
4 x 8 – 12 Reps Each

A2. Supinated Single Arm DB Row
4 x 8 – 12 Reps Each

A3. Weighted Sit Ups
4 x 12 – 16 Alt Reps

Conditioning

3 Rounds of :40 Work/:20 Rest
1. Alt Supermans
2. Alt Pistols (or :20ea Single Leg Box Squats)
3. Hollow Hold
4. Side to Side Mountain Climbers


Super Karl repping the PM team

The Evening Team Wins!

The age old question of who is fitter between morning and evening members has finally been put to rest. These past three weeks we ran a highly scientific study using the CrossFit Open results to answer this question. The morning team took week 1 but the evening team prevailed in the following two weeks with the lowest average rankings. Some say that daylight savings played a major factor in the morning teams precipitous decline given they were still adjusting to an hour of less sleep, others speculate that the evening team just slept in on week 1 and finally got their $#!t together after a late start. Although the evening team did win the competition, we must note that the morning team signed up in much larger numbers, and therefore won our hearts in the process.

Evening Team final Score: 17.54

Morning Team final Score: 20.00

Evening versus Morning team final results


Report: Average Male 4,000% Less Effective In Fights Than They Imagine

| Filed Under: Workout of the Day

Tuesday 3.30.21

Posted on Tuesday, March 30, 2021

CFSBK Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am, 12pm & 6pm
Morning Mindfulness: 8am


Today’s Programming

STRENGTH

Bench Press
3×10-12

Notes
Perform three work sets of bench press in the 8-12 rep range. Sets may be progressive or across and leave 1-2 reps in reserve on each set.

METCON

5 Rounds for time of:
5 Hang Power Cleans
10 Burpees

Notes
HPC should be on the heavier side with each round being completed in 1-2 sets.

CrossFit Group Class Programming Template

CFSBK @ Home

Warm Up

2 – 3 Rounds:
12 Alt Scorpion Stretches
12 Piked Toe Taps
6ea Side Plank Rotations

Strength

A1. One Arm High Pulls
4 x 8 – 12 Reps Each

A2. Single Arm Glute Bridge Floor Press
4 x 8 – 12 Reps Each

A3. Tall Kneeling DB Low to High Chop
4 x 12 – 16 Alt Reps Each

Conditioning

AMRAP 12:00
5ea Single Arm Hang Power Cleans
10 Burpees


After three hard fought weeks, Dan C and Carissa M took the top spots in the CFSBK 2021 CrossFit Open, Congratulations to these meat robots!

CrossFit Open Final Results

Congratulations to everyone who participated in the 2021 CrossFit Open. Whether this was your first or 11th Open, the intention is always to have some fun, test your fitness and benchmark where you’re at. The Open is an opportunity to push a little harder and engage in the sport of CrossFit with your fellow gym members and the world. Below are our top 10 men and women in the Rx’d category. Full results below.

1. Carissa Muerller
2. Toni Smith
3. Whitney Hubbard
4. Jessica Fox
5. Maria Heinegg
6. Asha Banker
7. Mary Mazilo
8. Kelley Blosser
9. Kyra Luchtenberg
19. Stella Zawistowski

1. Dan Calanca
2. David Fielding
3. Robert Gorvetzian
4. Michael Rhys
5. Arturo Ruiz
6. James Wan
7. Adam Scher
8. Andrew Knight
9. Chris Dent
10. Michael Giordano

See the full leader board, including categories by age and workout options here.

| Filed Under: Workout of the Day

Monday 3.29.21

Posted on Monday, March 29, 2021

CFSBK Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am, 12pm & 6pm
Teens/Preteens: 4:30pm


Today’s Programming

STRENGTH

Back Squat
3x8s

OR

Lower body Recovery
1:00-1:30 Light Row/Bike
10-15 Light Goblet Squats
2:00 Stretch/Foam Roll

Notes
If you did 21.3/4 this weekend and still feel like bambi on ice, consider using today’s strength segment to flush out some of that soreness with some low intensity monostructiral work. If not, work up to three sets of 8 on the back squat, sets may be progressive or across. Leave about 2 reps in reserve.

METCON

5 Rounds for time of:
12 SA DB Push Press L
24 Double Unders
12 SA DB Push Press R
24 Double Unders
Rest 1:00

Notes
DB Push Presses should be heavy but unbroken
JR: 24 DU / 12 DU / 24 Alt 2 / 48 SU

CrossFit Group Class Programming Template

CFSBK @ Home

Warm – Up

2 – 3 Rounds of:
6 Bootstraps
6 Good Mornings
12 Alt Plank T’s

Strength

A1. Kang Squat
4 x 8 – 12 Reps

A2. 3 Point DB Row
4 x 8 – 12 Reps Each

A3. Supine Leg Raises
4 x 12 – 14 Reps

METCON

5 Rounds for time of:
12 SA DB Push Press (Left)
24 Low Box Runners
12 SA DB Push Press (Right)
24 Low Box Runners

– Count one foot for Reps on the low box runners, or if you have a jump rope at home you can perform 24 Double Unders, 24 Aletrnating Foot Steps or 48 Single Unders


KMO (Katie M) originally started with CFSBK back in 2010 when we had just moved onto Degraw street. After a recent hiatus, its great to see KMO back in action in group classes!

Submit by 8pm tonight!

Today is the last official day for the 2021 CrossFit Open so make sure to submit your 21.3&4 scores by 8pm this evening! We’ll have the final results for our affiliate tomorrow and will tabulate the AM versus PM scores and post the results on Wednesday. This year’s open presented some unique challenges running the workouts within our capped classes and mostly limited to the group format but we want to shout out our awesome coaches who got everyone through the workouts over the past three weeks! We love the Open, but three weeks of not knowing what your week of programming is going to look like, fitting in two heats of a workout into 60 minutes and making sure everyone has the opportunity to get their workout it is not easy!

Below are the four scored events we had in this year’s open. What did you think of the programming this year? Which was your favorite and least favorite workout this year??

21.1

For time:

1 wall walk
10 double-unders
3 wall walks
30 double-unders
6 wall walks
60 double-unders
9 wall walks
90 double-unders
15 wall walks
150 double-unders
21 wall walks
210 double-unders

Time cap: 15 min.

21.2

For time:

10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

50-lb. dumbbell, 24-in. box

Time cap: 20 min.

21.3&4

For total time:

15 front squats
30 toes-to-bars
15 thrusters
Then, rest 1 minute before continuing with:
15 front squats
30 chest-to-bar pull-ups
15 thrusters
Then, rest 1 minute before continuing with:
15 front squats 
30 bar muscle-ups
15 thrusters 

Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.

Complete the following complex for max load:

1 deadlift
1 clean
1 hang clean
1 jerk

Time cap: 7 min.


David Osorio on the MarbleCast Postcast

| Filed Under: Workout of the Day

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