Workout of the Day

STRENGTH

Bench Press
Heavy 5 then, 90% AMRAP

Notes
This is the 2nd Heavy 5 / 90% AMRAP Bench Press exposure this cycle. We performed the same workout week 1 which if you were here, you should reference. In roughly 5-6 total sets, work up to a heavy 5, then take your highest successful 5 rep weight, drop to 90% and perform 1 AMRAP set. The AMRAP should leave you with 0-1 reps in reserve. Cap your reps at 20.

Coaching Focus: Lower body tension/foot position

METCON

AMRAP 15:00
10 Body Rows
15/10 Push-Ups
20 Alternating 4″ FFE Reverse Lunges

Notes
Pull, push, lunge! grind through this AMRAP and leave with an epic pump.

Front Foot Elevated Lunges
This is 20 total/10 per leg. Use a 4 inch elevation and hold DBs, KBs or Sandbags anyhow for loading. Make it suck.

CrossFit Group Class Programming Template (WK4/8)

MONDAY 4.15.24 THE APRIL UPSIDE DOWN CLASS SERIES BEGINS

This class is a modern approach to hand balancing. We will learn rules, and then break them! Great for curious minds and bodies, this class will help expand your practice here at CrossFit. Come advance your capabilities through this inversion work deep dive. Experienced hand balancers and new students are equally challenged and welcome. There is no age limit, or weight limit. Please bring an open mind, patience, and the ability to touch the floor! Pet photos are also encouraged.

The Upside Down Class Series meets once a week for four weeks and are offered at two levels

April Beginners Series
Beginner level is either for repeat students looking to expand their basics or for new students to learn the appropriate foundations for the intermediate class.

Mondays 4/15-5/6 5:30-6:30pm
Sign up here!

April Intermediate Series
Intermediate level is for students who have worked on foundations with Coach SuzanneMichelle previously and would like to progress further.

Mondays 4/15-5/6 6:30-7:30pm
Sign up here!

Workout of the Day

STRENGTH

E2MOM x 8 Progressive Sets
2″ Pause Power Snatch + 1 Overhead Squat

Notes
Every 2:00 for 8 sets perform set of the complex. Try to make small consistent jumps if able.

Coaching Focus: Creating balance and tension in your start position.

PARTNER METCON

10 Alternating Rounds for time of:
15 Deadlifts 185/135/95
5 Wall Walks

Notes
Alternate complete rounds until 10 total rounds (5 per partner) have been completed.

CrossFit Group Class Programming Template (WK4/8)

Here is a throwback to the 2021 CrossFit Open and the first time we saw Wall Walks in CrossFit. David talks about some efficiency tips sporting his baby buns. See if this helps you conserve energy today during the partner metcon!

Free Nutrition Seminar! Body Image — the What, Where, Why and How?

Join CFSBKer and Registered Dietitian Laura Geraty as she presents a free nutrition seminar for the CFSBK community.

To be human is to experience body image – the thoughts and feelings we have about our bodies. In this lunchtime webinar, we’ll discuss the what, where, when and how:

• What body image is,
• Where our body images come from, 
• When body image can become more than just annoying, and
• How we can take care of ourselves in a world that has taught us to fear, or even hate, our bodies.

Above all else, what I want you to walk away knowing is that you are not alone if you struggle with body image. And while there are strategies for lessening the discomfort of body image distress, the ultimate solution lies outside of us as individuals. It is to dismantle the culture that taught us to fear our bodies in the first place. This is big, hard topic, but an important one.

When: Wednesday, April 17 at noon.

Register in advance here. 

After registering, you will receive a confirmation email containing information about joining the meeting. Laura will send out a recording to all who registered shortly after the seminar is over so no worries if you can’t make it live.

Laura Geraty, MS, RD, LDN
Laura Geraty is a weight-neutral registered dietitian, certified Intuitive Eating counselor, personal chef and chef instructor based in Brooklyn. She earned her master’s in nutrition communication at Tufts University’s Friedman School of Nutrition and completed her dietetic training at Beth Israel Deaconess Medical Center, both in Boston, Massachusetts. Laura began her nutrition career working as an outpatient dietitian at Boston Medical Center before moving to New York where she transitioned to private practice. When not working with clients, you will find Laura at one of our many neighborhood playgrounds with her two small kids, cooking in her kitchen, or walking through Prospect Park.

Workout of the Day

STRENGTH

Back Squat
Heavy 5 then, 90% AMRAP

Notes
This is the 2nd Heavy 5 / 90% AMRAP BSQ exposure this cycle. We performed the same workout week 1 which if you were here, you should reference. In roughly 5-6 total sets, work up to a heavy 5 on the Back Squat, then take your highest successful 5 rep weight, drop to 90% and perform 1 AMRAP set. The AMRAP should leave you with 1-2 reps in reserve. Do not go to failure and cap your reps at 20.

Coaching Focus: Stance width and foot tension

ASSISTANCE

4 Progressive Sets of:
8-12 Strict Toes to Bars
12-16 DB Push Presses
12-16 Seated Curls

Notes
Work up in weight/reps on this NFT triplet. Try to go to or near failure on your last two sets while maintaining control of your technique.

CrossFit Group Class Programming Template (WK4/8)

CFSBK Coaching Alum Brittany with some toes to bars

Strict Toes to Bars

Workout of the Day

“Mythic Strength”

CrossFit Group Class Programming Template (WK3/8)

The CFSBK Question of the Day

For the past 17 years we’ve been starting most classes with some form of the Question of the Day. Here is a video adn blurb from 2014 talking about it!

A longstanding tradition at CFSBK is to start classes with introductions and a short Question of the Day (QOD) while we do our general movement preparation. We’ve been doing this since the 2007 days when were still meeting in a park and over time, it’s become a staple of our class template. Initially, I just thought it was a nice way to start classes and get people acquainted, but it has since proven to be a valuable tool for setting the tone of the class, learning peoples’ names, and showcasing the personality of our members and coaches. The QOD reflects the importance we place on both having an on-going, continual conversation with our members and creating opportunities to foster a sense of community.

Tone
Especially for newbies, CrossFit group classes can be really intimidating. By adding some light introductions and silly banter at the beginning of class, we simultaneously break the ice and get everyone to relax and laugh at themselves.

Names
Intros are a great opportunity for people to help learn each other’s names, especially for regulars who often share a bar with the same few people each class.

Multitasking
A lot needs to be accomplished within a group class and there isn’t much time to spend trying to create the warm and fuzzys. This is why we always couple intros alongside basic movement prep. You’ve probably noticed that class usually starts with the coach having everyone circle up to start some dynamic range of motion movements (DROMs). We also do this during ground-based mobilization. As folks are hunting around looking for tight positions, we go through names and questions.

You may have noticed that in some larger classes, the coach will skip the QOD. We know this makes you sad, but completing the QOD sometimes becomes difficult since it will take longer to go around the circle and people might not talk loud enough for those across the circle to hear. (Talk louder!! We all want to know your answers!) It also makes it harder for our coaches to stay within the time budgeted for movement prep. Take these classes as an opportunity to ask questions of your bar partner or get to know a person you’ve never met before.

Testimonials
We asked for our members’ thoughts on the Question of the Day and we’ve included some of their responses below:

Two people said the QOD was incredibly helpful when they came out of our Foundations program, in terms of getting to know the coaches and other members, and another wrote that it “makes us closer in a weird way.” Peter M. said that “knowing the names of the people you’re working out with and a little something about their personalities is a part of what makes CrossFit special to me.” Lauren B. wrote that she’s a “big fan of introductions and hearing bizarre bits about people. When you’re new it makes you feel part of what’s going on instantly. Over time it builds community. Discovering your own strange habits and opinions is a nice bonus.” Richard G. wrote, “Of all the reasons I keep coming back to CFSBK (health, fitness, varied workouts), one of the main reasons has been the community. And learning names facilitates those encouraging hoots and cheers during the workouts.”

We don’t underestimate the power of creating a novel and interesting experience in your day. We hope these are the kinds of little things that keep people coming back to CFSBK. We want to make space for you to put some names to new faces and have a laugh, and for us, it’s an opportunity to learn your names and have informal face time with everyone who takes classes at the gym.

Workout of the Day

For Time:

550m Run

10 Rounds
3 Squat Cleans
6 Kipping Pull-Ups
9 Burpees

550m Run

Notes
Longer one today! Run hard and get after the triplet!

Runs
550m/400m
Bike

Cleans
Heavy singles
+/185/155/135/95/-

Pull-Ups
+3 Bar or Ring Muscle-Ups
6 Kipping
3-6 Strict/banded
6 Jumping

Burpees
9/6

CrossFit Group Class Programming Template (WK3/8)

Did you know sell CFSBK socks?? Guaranteed to make make your lower shins look so cool.

Guest Coach Cody Mooney today from 10-1

Join guest Coach Cody for the 10, 11 and 12pm classes today for this workout!

Cody competed at regionals from the age of 19 in 2014 to 2019, which was his last year competing. He competed individually at the Games in 2017 taking 17th place, and on a team in 2019, taking 2nd place. He also was on the winning team of WZA and Granite Games in 2019 and the 2nd place team in Dubai.