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Tuesday 3.9.21

Posted on Tuesday, March 9, 2021

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


Today’s Programming

METCON

For time:
100 Double Unders
10 Power Cleans

80 Double Unders
8 Power Cleans

60 Double Unders
6 Power Cleans

40 Double Unders
4 Power Cleans

20 Double Unders
2 Power Cleans

Notes:
Cleans: Go heavy enough that these need to pe perofmed as steady singles. (+/185/155/125/95/75)
Doubles:
Full Volume: 300 reps
75% Volume: 75-60-30-15 (180 Reps)
50% Volume: 50-40-30-20-10 (150 Reps)
Alt 2: full volume
Singles: Double Volume

STRENGTH

3-5 Sets of:
3-8 Chin-Ups
Accumulate :20 Ring Support

Notes:
If you can perform chin-ups without assistance within the rep range do that. If you can perform 8 or more unbroken add a small amount of weight.
For the supports, break them up into smaller sets of needed. Self assist with your feet on the ground or a bench if needed.

CrossFit Group Class Programming Template

CFSBK @ Home

METCON

5 Rounds For Time of:
100 Low Box Runners
10ea Single Arm Power Cleans
5 Burpees

Notes:
Count one foot for reps on the low box runners. If you have a jump rope at home, you can replace this movement with a jump rope skill.

STRENGTH

3 – 5 Sets of:
A1. Single Arm DB Row
8 – 10 Reps Each

A2. Tuck Hold or L Sit
:20 :30

Notes:
If you have a pull up bar at home, you can replace the DB Rows with Chin Ups.
Try to set chairs up for the tuck hold or L Sit. If you do not have the equipment, you can perform a hollow hold instead.


Raise your hand if you’re excited for the Open!

CFSBK Strength Cycle
The Starting Strength program is an opportunity to spend 8 weeks honing your technique and increasing your capacity at the most fundamental strength movements: Back Squat, Overhead Press, Bench Press and Deadlift. This small group format of 90 minute sessions offers one-on-one guidance, great camaraderie, and a simple roster of movements allowing you time to correct errors and challenge your limits.
Whether you are brand-new to lifting, someone with experience who has struggled to surpass a plateau, or just looking to try something different, by taking the time to focus exclusively on the lifts that support almost ever other activity you do inside (and outside) the gym, you will gain confidence and enhance your performance.

Details

Dates: Monday March 8th – Friday April 30th (6 slots)
Schedule: This cycle meets at 11AM Monday and Wednesday and Friday
Cost: Your card will be charged immediately for $300. The second installment of $300 will be charged to the card on file automatically in 4 weeks. NY tax of 4.5% will added to all purchases.
Please note that anyone with a recurring group class membership will automatically have their group membership placed on hold for the duration of the cycle. If you’d like to keep it active or cancel it entirely than please email us cfsbkfrontdesk(at)gmail.com.


18 Badass Female Athlete Activists Who Are Changing The World – Global Citizen

| Filed Under: Workout of the Day

Monday 3.8.21

Posted on Monday, March 8, 2021

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


Today’s Programming

STRENGTH

Bench Press
3×10-12 Across

Notes
Perform three work sets, ideally at the same weight. Try to make the first set challenging to hit 12 but keep a rep or two in reserve. Next week we’ll do 3×8-10 where you can bump the weight up a bit.

METCON

AMRAP 12:00
12 Goblet Lunges
12 Kettlebell Swings
12 Push-Ups

Notes
All movements in this workout should be challenging and unbroken. Scale up the Push-Ups up to Ring Push-Ups if able. If you came on Sunday and want to do less horizontal pushing, opt for a DB Push Press instead.

CrossFit Group Class Programming Template

CFSBK @ Home

Warm Up

2 – 3 Rounds:
12 Bootstraps
6ea Side Plank Rotations
12 Gate Swings

Strength

A1. Single Arm KB/DB Front Rack Curtsy Squat
4 x 8 – 10 Reps Each

A2. Single Arm DB/KB Floor Press
4 x 12 – 14 Reps Each

A3. Single Arm Overhead Hold/Carry
4 x :30 – 1:00 Each

Conditioning

AMRAP 12:00
12 Goblet Lunges
12 KB/DB Swings
6 Push Ups


Daniel R during the 2018 CrossFit Open

The Open Is Upon Us

There are 66! CFSBKers currently signed up for the CrossFit open which starts THIS WEEK!

We will be running the Open workouts every Saturday for the next three weeks. If you’re registered for the open you can reserve the next three Saturdays ahead of time to ensure you’ve got a slot to perform your workout and get it judged. Every Saturday has 80 slots available for people to register for. Beyond that, members may perform the workout at Open Gym sessions that correspond with their membership, however will need to coordinate with a judge to validate their performance. Each week, everyone will need to login to the games site and submit their score by 8pm on Monday evening in order for their score to count.

We’re doing a fun AM versus PM competition based on when people typically train at the gym. Right now the Morning team is much better organized and motivated with 22 people signed up for their team while the Evening team only has 8! To sign up and let us know a little more about your Open intentions this year, please fill out this short intake form!


The CrossFit Open Is a Catalyst for Results

| Filed Under: Workout of the Day

Sunday 3.7.21

Posted on Sunday, March 7, 2021

CFSBK Zoom Room (Password: CFSBK)
Active Recovery: 10am


Today’s Programming

STRENGTH

Chin-Up
3-3-3-3-3

Notes:
Perform 5 sets of 3 chin-ups, either with enough assistance or resistance to make three reps challending.

METCON

5 Intervals of:
:30 max Cal Bike
:30 AMRAP Burpees
4:00 Rest

Notes:
Transition directly from the bike to the burpees. Go hard on these intervals and keep your scores as consistent as possible. Move around (stretch, DROMS, walk to 3rd ave and back, light bike etc) during your rest periods.

CrossFit Group Class Programming Template

March 8th-March 29th

This cycle will only last three weeks through the CrossFit Open. We will bias movements that we know won’t be in the open (see below) as well as movements that were already programmed as open workouts are released. This template may be subject to change based on what comes up however we think this basic plan will work for most contingencies. Intensity may be a big higher on Monday/Tuesady with volume and intensity begining to taper down on Wed/Thur/Fri to allow more recovery before Saturday’s workout. As always, all workouts will be comprehensive and challenging, whether or not you’re participating in the Open.

Monday
Bench Press
Week 1: 3×10-12
Week 2: 3×8-10
Week 3: 5×5

Single Leg lower body bias incorporated into assistance/metcons.

Tuesday
Cleans & Strict Pull-Ups
Both movements will vary in execution, either as the dedicated strength segment or within assitance/emoms/metcons.

Wednesday
Overhead Press Strength
Bias toward Handstand Push-Up strenth as well as Single Arm or DB overhead Pressing strength and stability.

Thursday
Back Squat
Week 1: 3×5
Week 2: 3×5
Week 3: 3×5
Work sets are intended to be across (the same weight) each session increasing each week. Individuals who are doing the Open may be a little more conservative with this progression to save their legs for Saturday.

Friday
Varied- based on Open workout programming

Saturday
Open Workout!

Sunday
Varied- based on Open workout programming

Movements that will not be in the Open
Rowing
Running
Bike
Wall Ball
All the normal stuff thats not ever in the open (KB, anything out of a rack etc)

Movements that will be in the Open
Single arm DB 50/35 movements
Double Unders
Box Jumps
HSPU
Pull-Ups
Barbell Work


CrossFit Affiliate Town Hall

| Filed Under: Workout of the Day

Saturday 3.6.21

Posted on Saturday, March 6, 2021

Virtual Class Zoom Room (Password: CFSBK)
CFSBK @ Home: 10am


Today’s Programming

METCON

EMOM 20:00
A: 6-8 DB Deadlifts + 6-8 Hang Power Cleans + 6-8 Thrusters
B: 12-18 sit-ups

Notes:
Alternate movements for 20 minutes. If you become unable to hit the reps within the minute, modify reps down to something that will allow you to finish each round in around 30-45 seconds. If you get too behind the clock, treat the remainder of the workout as an AMRAP.

CrossFit Group Class Programming Template

CFSBK @ Home

METCON

EMOM 35:00
1. 6 Single Arm DB Deadlifts + 6 Single Arm Hang Power Cleans + 6 Single Arm Thrusters (Right)
2. 6 Single Arm DB Deadlifts + 6 Single Arm Hang Power Cleans + 6 Single Arm Thrusters (Left)
3. 12-18 sit-ups
4. 24 Low Box Runners
5. :30 Plank

Notes:
Scale movements/reps as needed to ensure you work for no more than :40 per minute.
If you have a Jump Rope at home, replace the low box runners with double unders, alternating foot step or single unders.


The first Open Workout is ONE WEEK away! Are you as excited as Coach Katie is??

2021 CrossFit Open Details

Your options for getting your workout in:

Group Classes
We will be running the Open workouts on Saturdays each week through the Open (3/13, 3/20 and 3/27). 608 classes were also bumped up to 10 participants for those three weeks as well. With just group classes, this creates 80 potential slots per week for members to perform the Open workout.

Open Gym
Group Class members may also perform the workout during the Open Gym sessions included in their memberships. (Saturdays & Sundays after 2pm as well as Friday evenings.)

Open Gym members can perform the workout at any Open Gym session as well as in the Saturday group classes if they would like.

Judging
All Open submissions require the oversight of a reasonably capable judge ensuring the rep count and standards during your workout. In group classes, the coaches will coordinate this by running 2 heats of the workout each class with participants judging each other. For open gym sessions, you’ll need to coordinate with someone else to be your judge. The best option for Open Gym would be for you and another person doing the open to book into the same time frame each using your own station and judging each other. We are also offering an option for you to have someone tag along and judge you. To do this, book your session then contact us to request an additional person. Our front desk staff will check overall attendance to make sure we’re within typical capacity for the space.

Fun!
While we can’t do Friday Night Lights this year, we can still have some fun! We’re asking everyone doing the open to opt into either a Morning or Evening team based on when you typically train. Folks who train from 6am to around 2pm should sign up for the Morning team, everyone after 2pm should sign up for the evening team. (Applications for wittier team names are also open..) AM crew’s official color is blue and PM’s is black, please wear your team color when you show up to do the workout! More details on this soon.

Fill out this quick form
We want to know more about your open history and intention! Fill out this short form to let us know how many years you’ve done the open, which team you’re opting into and a few other details.

Stay tuned for more on the Open!

THE WORLDWIDE OPEN

The road to the CrossFit Games starts with the worldwide Open, the largest participatory sporting event on Earth. During the three-week competition, one event is released online each Thursday, and athletes have four days to record and submit scores. Anyone who is at least 14 years old can sign up and join in the first stage of the CrossFit Games season with special divisions for teenagers, age groups, and adaptive athletes.

This year’s Open will be the most accessible in CrossFit history with options for participants to compete either at a local gym or at home with either basic equipment or no equipment.

The Open allows hundreds of thousands of individual athletes to quantify their performance and rank themselves among peers. Separate hashtag-based leaderboards are available for teachers, military service members, healthcare workers, firefighters, college students, law enforcement officers, and hundreds of other professions, interests, and groups. The leaderboard is also searchable by continent, country, or user-generated hashtags. For example, athletes can search for the fittest in South America or Switzerland. (Please note: Countries are assigned to athletes based on citizenship and assigned to teams based on location.)

An Affiliate Cup competition allows teams of athletes from each gym to compete with one another and potentially advance to the Quarterfinals, Semifinals, and Games.

Sign up for the open here!

| Filed Under: Workout of the Day

Friday 3.5.21

Posted on Friday, March 5, 2021

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


Today’s Programming

SKILL/STRENGTH

EMOM 15:00
Snatch

or

Hang Power Snatch
+
OHS

Notes:
We have been slowly increasing range of motion on this lift over the past several weeks, starting with muscle-snatches, then to hang, below the knee, pause reps and now to the full movement If you’re still having troube with the movement or havent made it to many of the prior exposures, perform the second version of the complex today.

ASSISTANCE

3-5 Rounds for Quality
2:00 Row
10e SA OH Reverse Lunges
10-20 Push-Ups or Ring Rows

Notes:
Keep the row at an aerobic pace and focus on good form and consistent splits.
OH Lunges are ipsilateral and loaded with a DB
You may perform push-ups or ring rows depending on what you’d like to work on and where you’re sore.

CrossFit Group Class Programming Template

CFSBK @ Home

3 Rounds @ EZ Pace
3ea Turkish Get Ups
20 Plank Toe Taps
:20 Reverse Plank Bridge

Conditioning

3 Rounds (Each Side) For Time of:
3 Single Arm KB/DB Swing
+ 3 Single Arm Press
+ 3 Single Arm Suitcase Reverse Lunges
+ 3 Single Arm DB No Push Up Burpee Deadlift

Rest/Walk 2:00

Repeat for 5 Sets in Total. Aim for consistency or improvement across rounds.


Linda basking in the feeling of finally being done.

CFSBK Strength Cycle
The Starting Strength program is an opportunity to spend 8 weeks honing your technique and increasing your capacity at the most fundamental strength movements: Back Squat, Overhead Press, Bench Press and Deadlift. This small group format of 90 minute sessions offers one-on-one guidance, great camaraderie, and a simple roster of movements allowing you time to correct errors and challenge your limits.
Whether you are brand-new to lifting, someone with experience who has struggled to surpass a plateau, or just looking to try something different, by taking the time to focus exclusively on the lifts that support almost ever other activity you do inside (and outside) the gym, you will gain confidence and enhance your performance.

Details

Dates: Monday March 8th – Friday April 30th (6 slots)
Schedule: This cycle meets at 11AM Monday and Wednesday and Friday
Cost: Your card will be charged immediately for $300. The second installment of $300 will be charged to the card on file automatically in 4 weeks. NY tax of 4.5% will added to all purchases.
Please note that anyone with a recurring group class membership will automatically have their group membership placed on hold for the duration of the cycle. If you’d like to keep it active or cancel it entirely than please email us cfsbkfrontdesk(at)gmail.com.

Register here!

| Filed Under: Workout of the Day

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