Workout of the Day

STRENGTH

Power Cleans

Every 2 Minutes x 9 Sets
1) 3 reps at 65%
2) 2 reps at 70%
3) 1 rep at 75%
4) 3 reps at 70%
5) 2 reps at 75%
6) 1 rep at 80%
7) 3 reps at 75%
8) 2 reps at 80%
9) 1 rep at 85%

Example (165# 1 RM):
3×105, 2×115, 1×125
3×115, 2×125, 1×130
3×125, 2×130, 1×140

Notes
Today, we’ll use wave loading for some lifting on the clock. Perform one set every 2 minutes. Within the ranges, choose loads that allow for crisp, consistent reps.

If you don’t know your 1 rep max power clean, simply follow this guidance: 3 light reps, 2 moderate reps, and 1 heavier, technically sound single. Repeat the same weights in the following wave or add a bit if things are moving well!

Cash Out

3 Rounds for Quality
10 Slider Hamstring Curls @ 20X1
30 sec each Side Plank

Notes
Rest as needed between exercises.

Side Plank can be performed on the hand or forearm. If 30 sec unbroken is easy, scale up to a star plank, making sure not to lose the height or stack of your hips.

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(Programming Template: Week 2/8 )

CrossFit Quarterfinals are this week

CrossFit Quarterfinals are here! If you qualified and plan on competing in the next stage of the season, you’ll have from Thursday through Monday (March 26–30) to complete and submit your scores.

We’d like to help coordinate getting the workouts in. Email cfsbkcommunity@gmail.com if you plan on competing so we know who’s in.

The gym is offering two free group sessions for Quarterfinals athletes:

597 Saturday 3/28: 1–4pm
597 Sunday 3/29: 1–4pm

If you’re interested in either session, let us know — if we have enough people we’ll confirm it. And if you have other plans and want to invite other qualified athletes to join you, reach out as well. The gym will also provide scorecards and clip boards.

CFSBK Quarterfinalists 🏆

The following CFSBKers placed in the top 25% of the Open and/or their age group and qualified for quarterfinals. Congrats to all those who made it!

Ashley Macha
Carolanne Fried
Dan Calanca
Erick Pinto
Garrick Meyers
Grace Brown
Jake Shapiro
Jeff Horowitz
Josh Brant
Luke Pattan
Nathan Ratner
Rich Frank
Sammuel Auld
Stephanie Morris
Stephany Fong
Stephen Fay

Workout of the Day

STRENGTH

Back Squat
65% x 5
75% x 5
85% x 5+
**Percentages are all of Training Max (90% 1RM)

Notes
Check below today’s picture for some 5/3/1 guidance.

METCON

For Time
8 Strict Knees to Elbows
24 Alternating DB Suitcase Box Step Ups @ 50/35#
8 Strict Knees to Elbows
24 DB Front Squats
8 Strict Knees to Elbows
24 Alternating DB Suitcase Box Step Ups
8 Strict Knees to Elbows

Notes
This workout is intended to be a bit of a grind. Be deliberate and don’t rush.

Box: 24/20″

DB: Tough weight. Same set for step ups and squats. You may need to break one or both DB exercises into 2 sets.

On the step up, stand all the way up with the working leg that’s on the box, extending the knee and hip before putting your other foot down. In other words, keep it as a single leg exercise.

KTE Scaling
A. 4-6 Reps
B. 8 Partial ROM reps
C. 16 Tuck Ups

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(Programming Template: Week 2/8 )

Andrew S, a CFSBK legend!

5/3/1 “5 Week”

This is our “5” week of the 5-3-1 cycle. Calculate 90% of your 1 Rep Max. This is your Training Max (TM). Use that number (TM) to find the three percentages listed above.

Example of how to find your percentages:
1 Rep Max = 200lb
Training Max (90%) = 180lb
65% TM = 115lb
75% TM = 135lb
85% TM = 155lb

Perform 2 warm-up sets. The first work set is moderate and the second work set is moderate-to-heavy.

The final set is a max effort set for as many reps as possible and should be very very hard. We expect at least 5 reps, but ideally more like 7-10+. There will be variations depending on athlete experience, neuromuscular efficiency, comfort with testing the 1RM, etc. Simply bring your full effort and wring as much out of that final set as possible.

If you do not have a 1 rep max, follow the description above: 2 warm up sets, 1 moderate set of 5, 1 moderate+ set of 5, and 1 heavy, very tough work set for as many reps as possible.

Example:
45×10
75×5
– – –
95×5
105×5
110×9

Workout of the Day

STRENGTH

A1. DB/KB Chainsaw Row, 3×8-10 ea
A2. Incline DB Bench, 3×8-10

Notes
Use a 20×1 tempo for both movements.

After a moderate warm-up set or two, perform 3 work sets of each movement. You may build in load. Aim to find something that feels like at least RPE 8 for your final two sets.

Rest about 1 min between exercises.

METCON

AMRAP 18 MIN
550m Run
80′ Bear Crawl
160′ Sandbag Bearhug Carry
30 sec Bar Hang

Notes
Intent = 3+ Rounds

This workout has minimal “interference,” and should feel like steady, relatively low skill effort. Keep transitions tight.

Run < 3:30. Scale to 400m.

Bear Crawl: You can keep the hips high and legs straight to bias more shoulder/overhead endurance or a quadruped position to bias more of a core challenge. Athlete’s choice!

Sandbag: Pick a heavy weight for an unbroken 160ft.

Hang: Scale by accumulating the time in shorter segments.

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(Programming Template: Week 1/8 )

2012 

Our old “Front Desk”

This was our old front desk setup, which included a fridge, small desk, and drawer, all donated by members who were looking to get rid of some furniture.

Members would sign in on a spiral notebook, and if you were paying cash there was a blue envelope where you could leave your money (essentially an honor system: you’d pay in cash and also not take the other money in the envelope). We ran a tight ship.

The black CrossFit banner was taken from one of the CrossFit Games regional events that David helped run, and it’s the same one we still have up today. That tire was also rarely used outside of sledgehammer work. It was too light to be a challenging stimulus for most adults.  There were also crates under the desk where members could leave their gym notebooks.

All told it was an unsupervised station with lots of little odds and ends, and while quaint and naively charming, it needed a massive upgrade. On top of the obvious limitations and liabilities, the main problem was that people would walk in to ask a question, or a member would need help with something, and the only people on site were the coaches who were often teaching. The front desk staff makes the member experience at the gym 10,000% better, and we are so happy we evolved from these scrappy roots.

Workout of the Day

STRENGTH

Overhead Squat
4×3, Building

Notes
Use this as a positional primer and a low-intensity exposure to our most challenging squat variant. Establish your best depth with the empty barbell. Add load as appropriate, ensuring the elbows stay locked-out, heels grounded, and midline engaged.

METCON

Every 2 min x 4 Sets
20 Double Unders
4 Power Snatches

Every 2 min x 4 Sets
20 Double Unders
2 Power Snatches

Notes
This workout will put our lifting on the clock with a short task to complete before moving on to the barbell. Aim to complete each set of work in under 1 minute.

First 4 sets: light to moderate loads
Second 4 sets: moderate to heavier

You can build across all the sets or simply pick two weights to work at.

There is no extra rest time between the two segments.

DU < 30 sec
A. 10 DU
B. 20 sec DU Practice
C. 30 Single Unders

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(Programming Template: Week 1/8 )

Joey is a proud father watching Lucas adhere to the lockout movement standards

Nicole Carrol’s journey to 15 reps of an OHS at bodyweight

Being able to squat your body weight is a great achievement, doing it 15 times requires strength, stamina, balance and grit!

Workout of the Day

FLOATER STRENGTH

A. Back Squat, Heavy Single
B. Strict Press, Heavy Single
C. Deadlift, Heavy Single
D. Bench Press, Heavy Single
E. Strict Pull-Up, 5 x 3

Notes
Tomorrow we have overhead squats, power snatches, and double unders.

We are testing heavy singles for percentage-based work this cycle. Perform whichever lift you plan to do most frequently. Use spotters for the squat and bench press.

It’s not recommended to superset your main lift today so you can give it 100%. If you’re choosing strict pull-ups, feel free to pick a lower body or core movement to pair.

METCON

3 Rounds for Time
15 Push-Ups
18 Abmat Sit-Up
21 Russian KB Swing @ 24/16kg

Notes
Intent 6-10 min

Maintain virtuosity in your push-ups. The KB should be light and unbroken. Keep your transitions tight to find intensity today!

Push-Up Scaling (1-3 sets)
A. 10 reps
B. 15 Elevated or Band Assist

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(Programming Template: Week 1/8 )

Safia putting in work on the erg

Colten Martins #1 26.3 Performance

Colten Martins took the top spot on 26.3 with a time of 6:20. The top women’s time was Claudia Gluck with a 6:33.