Workout of the Day

METCON

“Not Exactly Baseline”

3 Rounds for Time
50 Double Unders
40 Sit-Ups
30 Push-Ups
20 Alt Single Leg Squats (Pistols)

Notes
Target 12-18 min on this one!

Advanced athletes might push to do everything unbroken here, but be mindful of your pace and of flaming out early on those push-ups.

Move as quickly as you can while completing full range of motion repetitions on all your gymnastic movements. In particular, make sure to stand all the way up on your working leg of the pistol before bringing the opposite foot back to the floor.

DU: < 1 min. Reduce volume, practice for 1 minute, or scale to 75 single unders.

Push-ups: < 2 min. ~1-4 sets. Reduce volume or elevate hands on a bar in a rack.

Pistols:
A. With plate under heel and/or holding the foot
B. Elevated Pistol on a Box
C. Foot Wrap Pistol
D. Single Leg Squat to box/bench with plate press out

STRENGTH

4-5 Sets for Load
3 Strict Weighted Pull-Ups
*Pause 1 sec with chin over bar

Notes
We’ve seen a couple exposures of weighted chin-ups this cycle. Today we have a pronated grip and a pause at the top. Both of these elements will be decidedly more difficult for most of us. Humble yourself and train a mature pull and finish position today!

Pause for 1 second with the chin breaking the horizontal and vertical planes of the bar.

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(Programming Template: Week 6/8 )

Welcome to the Front Desk Staff, Olivia (and Godzilla)!

We’ve recently hired two new front deskers and today’ we’ll get to know Olivia!

Olivia is a former member of the month and has been a staple at CFSBK for around 5 years. She has an adorable senior dog named Godzilla, and loves to curl up with him on the couch and read or watch sci-fi and fantasy that is when she’s not dabbling in crafts and poetry.

Workout of the Day

STRENGTH

Strict Press
65% TM x 5
75% TM x 5
85% TM x 5+

Notes
This is our second “wave” through the Wendler 5/3/1 Protocol. Follow the instructions below and your coach’s guidance to have a successful next few weeks of lifting!

Step 1: Calculate your new theoretical 1 Rep Max: Add ~10lb to your original 1RM.
Step 2: Calculate your new Training Max (TM): 90% x 1RM.
Step 3: Calculate your work weights above based off your new TM!

Employ slight rounding as needed.

Example: Original 1 Rep Max = 100lbs
1. New theoretical 1RM = 100 + 5 = 105lbs
2. New TM = 105 x .9 = 95lbs
3. Work weights today = 62, 70, 80

STRENGTH

Every 90 Sec x 8 Sets
1-3 Power Snatches

Notes
The purpose of today’s lifting segment is to work on repeated efforts. Rather than lifting to a max, work at moderate loads that allow for consistently good technique and crisp reps. Think of this as somewhere between strength and a metcon, where we are developing our capacity to “recharge our battery” quickly and stay organized under fatigue.

The intent today is to reset for each lift, rather than cycle the barbelll. Your goal is to find an efficient routine to set up the lift, execute, and then calmly reset the exact same way for the next rep. More experienced athletes can likely work at higher percentages relative to their max lift.

Less experienced athletes may choose to scale down to 3 reps per minute.

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(Programming Template: Week 6/8 )

Burpee the Clown is personally inviting you to the Strong Sets Comedy Show!

Friday 5/1: Strong Sets stand up comedy show at CFSBK!

 

View this post on Instagram

 

A post shared by CrossFit South Brooklyn (@cfsbk)

Purchase tickets here!

Workout of the Day

BUY IN: Tabata Mash-Up

A. V-Ups
B. Arch Hold

Notes
Before today’s long workout, complete 8 rounds of the tabata couplet, alternating movements each round. Work for 20 sec, rest for 10 sec, and repeat!

Gold standard would be to keep legs and arms straight for the duration of both movements.

PARTNER METCON

AMRAP 30 MIN
1000m Row (Partner Forearm Plank)
2000m Bike (Partner Wall Sit)
400ft Sandbag Carry (Partner KB Suitcase Hold 32/24kg)

Notes
In this workout, both athletes are working for the 30 minute duration. For example: While Partner A is rowing, Partner B holds a forearm plank.

Distance on the row, bike, and carry can be counted up only while your partner is in the requisite hold.

Athletes will decide amongst themselves when to switch places!

Total up to the distances listed as a team. When you complete the Sandbag Carry, start again on the row.

There is no prescribed load for the Sandbag. Pick something heavy.

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(Programming Template: Week 6/8 )

Community, IRL

The CrossFit Effect

One of the trademarks of CrossFit is that the vast majority of information as well as 25 years of workouts are available for free on CrossFit.com. Similarly, we have 18 years of workouts available here on CFSBK.com. Good programming is important, but the magic is always in the coaching, the community and the collective experience at the gym.

Workout of the Day

STRENGTH

Back Squat
65% TM x 5
75% TM x 5
85% TM x 5+

Notes
Today begins our second “wave” through the Wendler 5/3/1 Protocol. Follow the instructions below and your coach’s guidance to have a successful next few weeks of lifting!

Step 1: Calculate your new theoretical 1 Rep Max: Add ~10lb to your original 1RM.
Step 2: Calculate your new Training Max (TM): 90% x 1RM.
Step 3: Calculate your work weights above based off your new TM!

Employ slight rounding as needed.

Example: Original 1 Rep Max = 200lbs
1. New theoretical 1RM = 200 + 10 = 210lbs
2. New TM = 210 x .9 = 190lbs
3. Work weights today = 125, 142.5, 160

METCON

For Time:
18 DB Thrusters (50/35#)
14 Renegade Rows (50/35#)
1100m Run
14 Renegade Rows
18 DB Thrusters

Notes
When scaling today’s workout, choose a challenging load that allows you to complete both the thruster and the renegade row in 1-3 sets.

Run < 7 min. Scale to 800m.

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(Programming Template: Week 6/8 )

Beck looking strong overhead

MYTHIC STRENGTH: SPRING TRAINING

Strongman Sundays are BACK! Join Coach Clay for a 6 week strongman training camp where you will build your strength through the deadlift, sandbag work, yoke walk, and farmer’s carry.

This edition of Mythic Strength is crafted to be a strength-building complement to your CrossFit/current fitness routine, with the option of 1x/week or 2x/week membership.

THE SCHEDULE: 6 Weeks: MAY 5th – JUNE 14th

2 x Week Membership: Tuesdays & Sundays

Tuesdays (2x week members only) 75 Minutes

12 PM – 1:15 PM
OR
7:30 PM – 8:45 PM

6 person cap for each time slot

1 x Week: Sundays only

Sundays (All program members) – 90 Minutes

1:30 PM to 3 PM

8 person sign up cap

THE PROGRAM

Day 1: Build the skill of confidence in high load barbell training. The deadlift will be the primary focus; breaking down biomechanics and your unique leverages so you can find/finesse the perfect technique for your body. You can also expect some additional barbell favorites like bench press and the bent row.

Day 2: Strongman Sunday! Summon strength and power with the yoke walk, farmer’s carry, sandbags and more. Build a variety of heavy lifting skills for managing whatever life (or the gym) throws at you.

PRICING

1 x Week Sundays Only: $333 ($55.5/class)

2 x Week Tuesdays & Sundays: $555 ($46.25/class)

(Billed in two installments).

Not sure which option is best for you? Reach out to Coach Clay on WhatsApp at (347)661-6329 or email caraclaymore@gmail.com.

Register Here!

Workout of the Day

STRENGTH

4 Progressive Sets
A1. Kickstand Barbell Romanian Deadlift x 6ea

A2. Upper Body Floater Movement (Choose One):

-DB Strict Press x 10-12
-Matador Dip x 10-12
-Strict Pull-Up x 8-12
-Lying DB Tricep Extensions x 10-12

Notes
Today, choose an upper body movement that you missed this week. We had presses on Wednesday, pull-ups Thursday, and dips on Friday.
Perform 3-4 progressive work sets of the couplet. Complete 6 reps of the RDL on each side before moving to the upper body movement.
Use a “slower-down, faster-up” tempo on both movements, controlling the down phase of the movement on each rep.
Rest a little between sides as needed. Rest 30-60 sec between movements.

METCON

“Annita”

For Time
50-40-30-20-10 Double Unders
15-12-9-6-3 Kipping Toes to Bar

Notes
This workout is inspired by a classic benchmark, “Annie.”

Advanced athletes will aim to complete the whole workout unbroken, under 5 minutes.

Scale for a workout that challenges you in the 5-10 min range.

DU
40-30-20-10-5 DU (70%)
25-20-15-10-5 DU (50%)
10 DU/Round (33%)
100-80-60-40-20 Singles

TTB
10-8-6-4-2 (70%)
5-4-3-2-1 (50%)
Partial ROM
V-Ups

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(Programming Template: Week 5/8 )

Caroline working some ring supports with a little help from Ingrid

Coaching the Double Under