Workout of the Day

STRENGTH

A1. Back Squat 3×6, building or across
A2. Three Point DB Row 3×8-12ea @ 2011

Notes
Use your notes from last week’s sets of 8 squats to progress yourself today. If technique, depth, and bar speed were good last week, aim to pick up where you left off.

Example 1
Week 2: 145, 155, 160#
Week 3: 160, 165, 170#

Example 2
Week 2: 95, 100, 105#
Week 3: 110, 115, 115#

METCON

5 Rounds for Time:
10 Toes to Bar
20 DB Box Step Overs

Notes
Intent <13 min

Use a single DB on the step overs, suggested 50/35/20#. Choose a box height and loading scheme that allows you to move through at a steady grinding pace.

Hold the weight in any rack position — goblet, behind the neck, or single arm front rack. The rep starts with both feet on one side of the box, transitions with both feet atop the box, and finishes with both feet on the opposite side of the box.

If you can easily do sets of 10+ TTB unbroken, consider scaling up to 12-15 reps per round today.

TTB Scaling
A. 6-8 Kipping
B. 5 Strict
C. 10 Kipping Leg Raises
D. 15 Sit Ups

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CrossFit Group Class Programming Template (WK2/8)

We had an incredible turnout and such a fun event for our 4th annual Wet Hot American Throwdown. Thanks to all who came out to compete, cheer and Coach Katie and Danny for running the show. We’re already brewing up ideas for next year

WHATD Final Results & Teams

Click here to see the final results of the event!

“Munchichi” Cathy and Brian

“Kilo-manjaro Climbers” Greg and Ashley

“Thick Boy Summer” Nate and Lester

“Scrambled Legs and Achin” Matias and Toni

“The KrossFit Kens” Stefan and David

“What a WOD” Cauvery and Daniel

“The Emerald Ergs” Stephanie and Charles

“Life is Jort” Bo and David

“Snatch Masters” Chimene and Joseph

“Sponsored by Pizza” Jared and Tess

“Rower? I Hardly Know her!” Cole and Jeff

“Team Han-Man” Adam and Tate

“Veloci-Lifters” Dan and Joey

We somehow didn’t get a team shot! WAH
“Fergetaboudit” Coaches Brett and Whitney

Workout of the Day

FLOATER STRENGTH

A. Back Squat 3×8, Building
B. 3 Power Clean and 3 Push Press x 6-8 sets
C. Sumo Deadlift 4×5, Building

Notes
As always, you may superset your main strength exercise with a non-interfering DB/KB or bodyweight movement!

Tomorrow we have back squat, DB rows, toes to bar, and step overs.

Clean and Press Complex: Aim to do 1 set about every 2 minutes. The power cleans are not intended to be touch and go. Complete the 3 power cleans each as singles, resting 5-10 sec between them. From your third power clean, continue into the 3 push presses, focusing on a smooth, vertical dip with the weight in mid-foot for each rep. Refer back to week 1 for loads. The intention is to increase 2.5-5% from last week.

METCON

4 Rounds For Load and Quality
16 Alternating DB Bench Press
270m Run
30 Sec Dual KB Front Rack March
Floater Movement (pick one):
a. 15 Abmat Sit Ups
b. 20 KB Swings
c. 30 sec Jump Rope Practice (singles, doubles, crossovers)

Notes
Grind through this with intention, working with heavy loads for you by that second round. The bench press is 16 total, 8 ea side. On the front rack march, focus on staying tall with the bottom leg straight as you lift each knee as high as possible. Sub for the run is a 500-600m Bike.

Choose a floater movement that rounds out your day or week of training, keeping in mind if you’re coming to class tomorrow!

Rather than working “for time” today, move through the exercises with as much mind-muscle connection as possible.

If you’re not sure if you can make the next weight jump on DB’s or KB’s, try it today! If you fail or your form suffers substantially, you can always come back down on the next round.

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CrossFit Group Class Programming Template (WK2/8)

The amazing ladies of Fit55!!
Back Row: Ellen, Georgia, Merry, Jennie, Trisha, Diane, Frannie
Front Row: Sarah, Avery, Rachael, Lizzie

Workout of the Day

SKILL

Handstand Kick Ups

Notes
We’ll spend the first part of class today building confidence on getting inverted!

METCON

EMOM x 28 MIN
A. Handstand Push Up x 8-15 Reps
B. Shuttle Run x 40 Sec
C. Bike x 15/12/9 Cal
D. Rest

Notes
Focus on maintaining consistent effort throughout the workout. If you’re not sure of your paces, start with about an 80% aerobic effort on the run, a little hotter on the bike, and aim to meet those same rep counts for the next 4 rounds. Then try to squeeze 1 more rep into your final rounds!

Adjust intensity if needed and ensure you’re not sacrificing form for speed. Encourage yourself and others, especially during the later rounds when things get tough. It helps.

HSPU may be strict or kipping. Prerequisite to perform kipping reps is 1 strict rep to the same range of motion. Choose a rep scheme that you can complete in 1-3 sets, within 40 seconds per round.

HSPU Scaling:
A. Box Piked Handstand Push Ups
B. DB Strict Press

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CrossFit Group Class Programming Template (WK2/8)

1/2 Day Meditation Retreat Today!

Join CFSBK coaching alumni Chris Fox for an opportunity to sit in community, learn a few practices of meditation and working with your breath, and practice them together. During our time together we’ll cover topics ranging from how to find a comfortable posture, how to settle your thoughts, how and when to focus and when not to, how to relate to our tendencies toward distraction and unpleasant feelings like anxiety, sadness, boredom, and restlessness.

What can I expect?

Logistically, the day will involve alternating periods of instruction and formal practice of both seated and walking meditation, each lasting from a few minutes to about 20 minutes. The practice of noble silence will be encouraged, but there will be small group sessions along with opportunities to ask questions.

If you’re new to meditation, or have tried and failed before, my hope is you’ll walk away with a sense of freedom from what you’ve thought meditation “should” look and feel like, and be inspired to beging your own personal practice, however small.

If you’ve been practicing regularly for months, years or decades,  you’ll have the unique opportunity to view the practice from a different perspective, and hopefully walk away with new tools and a renewed commitment to the path.

Enlightenment not guaranteed, though I feel confident you’ll walk away feeling lighter than you came.

When: Saturday 9.14.24 1:30-4:30pm

Learn more about the event here

Sign Up Here!

Workout of the Day

STRENGTH

Sumo Deadlift
4×5, Building

Notes
Start with a weight that challenges you while allowing you to maintain good form. Increase weight progressively each set if form remains solid. Rest 2-3 minutes between sets to fully recover.

METCON

5 Rounds for Time
8 Alternating Single Arm DB Devil’s Presses
130-meter Single Arm DB Farmer’s Carry

Notes:
DB: 50/35/20#

The goal of today is to keep moving. This is grunt work with a relatively low level of technique involved. Don’t use the dumbbell as a reason to take breaks. Try to complete this workout in under 15 minutes!

Devil’s Presses are 8 total, 4 each side.

Carry is 130m total. You may switch arms as desired throughout the distance, but spread the work as evenly as you can, rather than carrying for longer in your dominant or stronger side.

Scaling Option A
5 Rounds for Time of:
8 Alternating Single Arm DB Devil’s Presses
130-meter Single Arm DB Farmer’s Carry

Scaling Option B
4 Rounds for Time of:
8 Alternating Single Arm DB Devil’s Presses
130-meter jog, no weight

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CrossFit Group Class Programming Template (WK2/8)

The Wet Hot American Throwdown tonight!

Tonight 14 teams of 2 will battle it out to see who is truly the wettest and hottest team out there! The event will run from 5:00 PM until 7:45 PM at 597, and spectators are encouraged to attend. There will also be a

Click here to see the events, teams, timetable and real time scoreboard!

Event 1: “We have Liftoff”

Min 1: Athlete A (Snatch attempt 1)
Min 2: Athlete B (Clean and jerk attempt 1)
Min 3: Athlete A (Snatch attempt 2)
Min 4: Athlete B (Clean and jerk attempt 2)
Min 5: Athlete A (Snatch attempt 3)
Min 6: Athlete B (Clean and jerk attempt 3)
Min 7: Athlete A ( Max Snatches @ 135/95/65#)
Min 8: Athlete B (Max C & J @ 135/95/65#)

Event 2: “StrongSprint”

Each teammate performs the following for time:

80’ FC heavy + 5 shuttle run
80’ sandbag carry heavy + 5 shuttle run
5 sandbag clean over bar + 5 shuttle run
80’ FC heavy + 5 shuttle run
80’ sandbag carry heavy + 5 shuttle run
5 sandbag clean over bar + 5 shuttle run

Event 3: “Synchro Chipper”

Cash in: Athlete A or B performs 500M row
–then–
30 Synchro DB S2O @ 50/35/20# ea hand
60 Toes to bar
30 Synchro DB Squats
40 Kipping pull-ups
30 Synchro DB thrusters
20 Chest to bar
–then–
Cash out: Athlete A or B performs 500M row

Event 4: “Double Dutch”

Event details withheld 

Workout of the Day

FLOATER STRENGTH

A. Back Squat 3×8, Building

B. 3 Power Clean and 3 Push Press x 6-8 sets

C1. 4 x 3-5 Tempo Ring Dips
C2. 4 x 30 Sec Hanging L-Sit

D. Sumo Deadlift 4×5, Building

Notes
Tomorrow we have sumo deadlift for strength, plus devil presses and farmers carry.

Clean and Press Complex: Aim to do 1 set about every 2 minutes. The power cleans are not intended to be touch and go. Complete the 3 power cleans each as singles, resting 5-10 sec between them. From your third power clean, continue into the 3 push presses, focusing on a smooth, vertical dip with the weight in mid-foot for each rep. Refer back to week 1 for loads. The intention is to increase 2.5-5% from last week.

Gymnastic Superset: Refer back to yesterday’s program for scaling and progression options!

ASSISTANCE

3-4 Rounds For Quality:
6-8ea Lateral Step Ups (not alternating)
:30ea Copenhagen Plank
30 Russian Twists (15ea)
270 m Jog (Recovery Pace)

Notes
This is a quality focused workout, so move with intention throughout. The little details make a big difference. Create mind-muscle connection on the step ups to your working-side leg and resist the urge to excessively push off the opposite leg. Keep a strong midline on the planks — no breaks at the hip. On russian twists, rotate through your trunk as much as possible. The jog is your chance to reset, so find a steady pace!

If quality mechanics are no problem for you here, feel free to add load to the step ups and russian twists.

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CrossFit Group Class Programming Template (WK2/8)

When you’re on the brink of total collapse mid workout and you look up and see Ruby looking at you like this.

Sunday 9.22.24: Mobility Class with Queer Trans Strength NYC

This event is being put on by our partners at Queer Trans Strength NYC. Join Dr. Marcia for a floor based, full body mobility class!

For the movement session, we will spend about 30-35 min on actual movement, with a short intro before and Q&A portion after. We explore positions in sitting, on our backs, on our bellies, and on all fours. Copies of Movement for Every Body will also be available for purchase at discounted rates.

Bring your props! Some yoga blocks, foam rollers, mats will be available.

Where: 608 Degraw Street
When: Sunday, September 22nd, 6:00-8:00pm
Signing Up: Click here to register!

Bio
Dr Marcia Dernie (she/they) is a Haitian doctor of physical therapy, accessible yoga teacher, and chronically ill strength athlete who loves to dance. Their first book Movement for Every Body serves as an inclusive roadmap for folks of all abilities, shades, and sizes to enjoy movement. She is also the owner of Move with Marcia, which provides both free and affordable online resources to help folks move better through mobility exercises and yoga.