Workout of the Day

METCON

AMRAP 18:00
60 Double Unders
60 Air Squats
60 Double Unders
60 Single Arm KB Front Rack Reverse Lunge 
60 Double Unders
30 V-Ups
60 Double Unders
30 Strict Pull Ups or Chin Ups

Notes:
If/when you finish one full round… start back at the top!

Lunges are contralateral. Athletes may switch arms/legs as desired to achieve 30 reps each side, 60 total. These should be heavy.

Scaling:

Double Unders:
A. 20-40 reps (about 1 min)
B. 10 DU attempts + 60 Single Unders
C. 80 Single Unders

V-Ups may be partially or fully scaled back to tuck ups.

Pull-Ups may be banded or foot-assisted today, at a difficulty level that allows you to do no more than 5 reps at a time.

ASSISTANCE

3-4 Rounds for Quality 
30 sec L-Sit
10-15 Bent Over Reverse Flyes
10-15 Supinated Bicep Curls

Notes:
Choose an L-Sit variation (straight legs, single leg extended, tuck, matador) that you can just barely hold for 30 sec.
Work with a slower-down, faster-up tempo on the flyes and curls.

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CrossFit Group Class Programming Template (WK5/8)

February Member of the Month: Ashima Chitre

words by Julie Barnard

We’re delighted to announce that our February Member of the Month is… Ashima Chitre! Ashima brings boundless energy and infectious enthusiasm to every workout, making her an absolute joy to have in our community. Whether she’s conquering a challenging WOD or cheering on her fellow classmates, Ashima’s kindness and positivity shine through.

Now, let’s talk about Vinny – the furry sidekick that steals hearts. Ashima’s four-legged companion adds an extra dose of love to CFSBK. If you ever need a mid-workout pick-me-up, just swing by and say hello to Vin. His tail-wagging and sweet face are sure to bring a smile to your face!

And let’s not forget about Ashima’s love affair with our dumbbell collection. Rumor has it she’s on a first-name basis with each one of them! Whether it’s a cozy chat with the 20-pounders or a serious sweat session with the 50s, Ashima’s dedication to her fitness journey is truly inspiring.

Congratulations Ashima! Thank you for making CrossFit South Brooklyn a brighter, happier place. Keep shining, lifting, and spreading the love! We wouldn’t be the same without you.

Name (and any nicknames):
Ashima, Sheems, Sheemi, Shimmer (this was my high school nickname because I was often covered in glitter, intentionally)

Where were you born, and where did you grow up?
I was born in Mumbai, but grew up in Bahrain, a tiny island in the Middle East, off the coast of Saudi Arabia in the Arabian Gulf. It was a very multi-culti place to grow up, I loved it.

How long have you been CrossFitting, and how did you arrive at CFSBK?
I have been CrossFitting for 9 years, and I have been at CFSBK since 2019. I was at another gym for a while and learned some great foundations there. But I outgrew that place and needed to move on to a place where I could kick this plateau. I tried a couple of other gyms and just happened upon CFSBK on my commute to work, my office is just down the street from here. I stopped in and haven’t looked back since!

What are your current fitness goals?
Post pandemic, I find myself in a new body that is a different shape/size than it used to be. So learning how to master some of my old skills with this new body is currently my goal. For example, pull ups! I used to be able to do those, but not anymore.

What keeps you coming back to CFSBK?
The people, the dogs, and all the dumbbell options one could ever dream of!

Program your nightmare workout:
kipping HSPU, kipping pull ups and pistols (this is especially nightmare inducing because I used to be able to do all of those things and now I have to scale them all)

Program your dream workout:
Any olympic lifting complex, with dumbbells. So like a deadlift, to a hang power clean, to a push press as an EMOM. Love it!

If you had a walk out song what would it be?
It would be a Bollywood song from the 90’s called Chhaiya Chhaiya, the choreography is done on top of a moving train! The movie is great too, one of my favorites, it’s called Dil Se.

Favorite and least favorite lift:
Favorite is either the snatch or the clean, least favorite is HSPU

Ask me about that time I….
walked 3 hours at 4am to get to the beach

What are you recommending right now?
I recommend going to Masalawala in Park Slope. It is crazy spicy, but it’s perfect for winter. Their dishes are not what you get at a standard Indian restaurant. I had never heard of many of them because they are so specifically regional. But everything was delicious.

What are you up to when you’re not at 597 Degraw Street, and do you have any hobbies?
I am either at work designing a building, or walking Vinny, or fostering a shelter dog through Badass Brooklyn Animal Rescue, or I am sketching/painting (I showed some of my stuff at the CFSBK Art Show!).

Any advice for new CFSBKers?
Enjoy learning new things! CrossFit has SO MANY new skills to learn and new ways to move your body, it can be daunting. But just try to surrender to the process and realize that there will be some things you are great at, but many things you will suck at.

And our final question, what should we look for in a future member of the month?
Fitness and sports were always a big part of my life from when I was a little kid, so CrossFit was a natural progression for me. I would love to hear from someone who did NOT grow up with sports but is now a part of this wonderful community and can call themselves a CrossFitter.

Workout of the Day

STRENGTH

Every 2 min x 5 sets:
8 Deadlifts

Notes:
Refer back to week 3, where we had 5 sets of 6 reps, and use the same weight or something close. Each of these should be a challenging unbroken set, with maybe 2 reps in reserve.

PARTNER METCON

AMRAP 12:00
6 Push Ups
3 Hang Power Cleans
3 Push Jerks
6 Burpees

Notes:
Partners alternate full rounds of work.

Choose a weight on the barbell that you can do all 6 reps in one tough, unbroken set. As fatigue accumulates, work on staying consistent with the basics: midline stabilization, powerful hip drive, and speed under the bar. Suggested loading: +/185/155/125/105/85/65/-

Push ups are also intended as one quick, unbroken set, so elevate or modify to knees as needed.

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CrossFit Group Class Programming Template (WK5/8)

One of Otto’s contributions to the art show! “Strict Pull-Up” “Shrimp Squat” Wall Balls” “Deadlift”

JJ is starting a book club for artists to read “The Artists Way”

Check out this book club that CFSBKer JJ is organizing for fellow artists and wanna be artists that want some encouragement, community and motivation to create more art!

I (JJ) am organizing a book club where we start by reading The Artist’s Way. This book is supposed to be an incredibly helpful method for getting into a more regular practice for creating art. We already have a handful of people who said they will join the book club and we’re putting it out to the community to see if anyone else is interested.

There has been such big interest in working through The Artist’s Way, and I feel epically stoked to start this book club with a fantastic and engaged group. Many artists have said this book helped them get into a more regular practice of creating art, so it will be awesome to see what comes out of our collective adventure.

I probably would not get through the full book alone, so a BIG SELFISH THANK YOU in advance for helping to create this space, and practice, and community, and meaningful art.

STRUCTURE:
The book has 12 chapters, so we will read 1 each week (and meet each week to discuss)
Because of holidays or life, this book club will be about 12-14 weeks long
If meeting 1x/week proves to totally be the worst, we can reassess. However, let’s be BOLD and strive for every week!

TIMING:
Please fill out the survey in THIS LINK by Feb 1 – we will go with whatever time works for the most people
Goal is to start the week of Feb 12th on whichever day we select

LOCATION:
We can meet at my place: 266 15th Street (Brooklyn)
OR – if you have a bar in south Brooklyn you like that could accommodate ~10 folks, let me know
In the meantime, LMK if you’ve got any other questions or notes for me!

ONWARD!

JJ

Workout of the Day

FLOATER STRENGTH

A. Back Squat
8-6-4-8

Notes:
We are back to the same as Week 1, resetting to higher volume sets. Refer back to your notes over the past few weeks to guide yourself on loading today. If you hit this exposure the first time around, aim for all or most of the sets to be heavier!

B. Deadlift
Every 2 min x 5 sets: 8 reps

Notes:
Refer back to week 3, where we had 5 sets of 6 reps, and use the same weight or something close. Each of these should be a challenging unbroken set, an RPE of 8/10.

C. Strength Superset
C1. SA KB Front Rack Reverse Lunge: 4 x 6-8ea, not alternating
C2. Strict Chin Up: 4 x 5

Notes:
If 5 strict chin ups is no problem, add weight. If you have 1-2 bodyweight reps, do them, and then continue your set with a band to get 5 total reps. Otherwise, banded chin ups or negatives (4 x 2-3) are a good option.

D. Bench Press
6-6-6-6

Notes:
We are not bench pressing this week in the program, so if you’re coming M/T/W/TH, then this is the option fo you! If you did last week’s 5’s, aim to use similar weights and squeak out an extra rep on each set.

METCON

AMRAP 2-2-2
20 Kipping Toes to Bar
Max Calorie Assault Bike in remaining time
*Rest 2 minutes between efforts

Notes:
This is essentially a 2 min on, 2 min off workout, for 3 rounds. The intent is for athletes to have at least 1 minute on the bike, so scale back TTB volume or difficulty as needed.

TTB Scaling:
A. 12-15 Kipping TTB
B. 15-20 Kipping Knees to Elbows
C. 15-20 Kipping Leg Raises — legs straight, toes as high as possible, at least above hips
D. 10 Kip Swings + 20 Sec Hanging Knee Tuck Hold (accumulate time)

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CrossFit Group Class Programming Template (WK5/8)

THE UPSIDE DOWN CLASS RETURNS

 

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.

Upside-Down- Beginners Series-February Only 1 Slot left!

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.

Monday 2/5- 6-7pm
Monday 2/12- 6-7pm
Monday 2/19- 6-7pm
Monday 2/26- 6-7pm

Register here

Upside-Down-Intermediate Series- February

Intermediate class is for students who have worked on foundations with Coach SuzanneMichelle previously and would like to progress further.Monday 2/5-7-8pm

Workout of the Day

STRENGTH

Back Squat
8-6-4-8

Notes:
We are back to the same as Week 1, resetting to higher volume sets. Refer back to your notes over the past few weeks to guide yourself on loading today. If you hit this exposure the first time around, aim for all or most of the sets to be heavier!

METCON

EMOM 20:00
A. 14/11/9 Cal Row
B. 10 Thrusters @ 95/65/45#
C. 40 sec Sandbag Hold
D. Rest

Notes:
The rowing segment here should be no more than 45 sec of work at a tough but sustainable effort, so scale the calories back as needed to achieve that. Choose a thruster weight you can do unbroken. Go to your happy place on the sandbag hold.

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CrossFit Group Class Programming Template (WK4/8)

Coach Brett running house

#INTHEOPEN

The 2024 CrossFit Open starts on Febuary 29th and as always, CFSBK will make this a memorable and RAD exerience for all of you. The first week in particular will be really RAD with some RAD dislplays of fitness happening. You don’t want to be left out on this! Read more and sign up today… we can’t emphasize this enough…. its going to be RADDDDD

What is the Open?
The Open is the first phase in the CrossFit competitive season consisting of three workouts programmed over three weeks. The vast majority of people participating in the Open are doing it for fun, to be part of the global community, to celebrate their affiliate and/or to challenge themselves. The best in the world do it to qualify for the next levels of competition which eventually lead to the CrossFit Games. One workout is released each week with three versions to choose from (“Rx’d” “Scaled” and “Foundations”) so that ANYONE regardless of ability or experience can participate. This is the one time a year everyone in the global CrossFit community comes together to celebrate fitness and throw down as one. It’s not uncommon for over 300k people to participate in the open!!

How does it work?
The first thing you need to do is register at CrossFit.com and make sure to put CrossFit South Brooklyn as your home affiliate. Through the three weeks of competition we’ll program the Open workout in group classes every Saturday as well as a special Friday Night Lights version if you want a little more fanfare around the event. This is a great opportunity to lean into the spirit of competition and “nerd out” on a workout much more than you typically would!

CFSBK’s Open Roster (so far!)
Stephanie Arabagian
jacinto Bonilla
Shawn Campbell
Ashima Chitre
Sheryl Cohen
Cidney Falk
Brett Ferguson
Rayon Forde
Omar Francis
Cole Francum
Carolanne Fried
Carlos Gomez
Maria Heinegg
Jeff Horowitz
Yana Kuzmina
Melodie Mair
Garrick Meyers
Ashley Monaghan
Gerry Mullany
Chimene Okere
David Osorio
Lee Pedinoff
Hung Quach
Jon Schwartz
Joseph Sinchak
Kellam Tougias
Keith Walter
Jackie Wong
Jennifer Wuotinen

Workout of the Day

FLOATER STRENGTH

A. Back Squat
8-6-4-8

Notes:
This is tomorrow’s rep scheme, which is the same as week 1! Refer back to your notes as desired to guide yourself on loading today. If you hit this exposure the first time around, aim for all or most of the sets to be heavier!

B. Romanian Deadlift
4 x 8-10 @ 3011 Tempo

Notes:
Work at an RPE of about 7/10. This is intended as a slight deload from the heavier deadlifts we’ve been doing in the past three weeks. Focus on keeping the movement as a pure hip hinge, working through the range of motion you currently have access to.

C. Strength Superset 
C1. Goblet Reverse Lunge, 4 x 12-16 alt (6-8ea)
C2. Alternating KB Gorilla Row, 4 x 12-16 alt (6-8ea)

D. Overhead Squat
5-5-3-3-1-1

Notes:
Work up towards a heavy single. If you are new to the lift and/or struggle with mobility and stability in a full depth OHS, stay with sets of 3-5 reps on a steady tempo at a light to moderate load to work mechanics and consistency.

METCON

For Time
60-54-48-42-36 Double Unders
20-18-16-14-12 Alternating DB Bench Press

Notes:
The first round of DB Bench Press is 20 TOTAL alternating reps, 10 on each side.
Suggested DB loading = about 25% of your Bench Press 1 Rep Max, in each hand.

Examples: 140# 1RM = 35# DB in each hand. 210# 1RM = 50-55# DB’s.
Scale weight as needed so that you could do the bigger rounds in no more than 3 sets.

DU Scaling:
A. 40-36-32-28-24 (160 reps instead of 240)
B. 20-18-16-14-12 (80 reps)
C. 120-100-80-60-40 Single Unders

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CrossFit Group Class Programming Template (WK4/8)

Welcome new Foundations grads Dillon, Julia, Jordan and James