Workout of the Day

AMRAP 24:00
400m Run
6 Strict Handstand Push Ups
3 Squat Cleans

Notes:

Even if you consider yourself a slow runner, today might be the day to battle through 400m intervals, rather than scaling volume. Set your mind to chip away at that distance, step by step.

HSPU Scaling:
A. Scale UP to 6 deficit reps from plates or wall facing reps
B. 3-6 Strict, full ROM
C. 6 Box Piked, full ROM
D. 6 Box Piked from Knees, full ROM
E. 6-8 DB Z Press– HEAVY

The Squat Clean should be a very challenging load for you, completed as bailed singles. In the realm of 75-80% of a 1 rep max is a good starting point, but adjust to your capacity and skill level!

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CrossFit Group Class Programming Template (WK1/2)

Do you even art, bro?

Do you make any art as a hobby? Professionally? Can you dance or sing? Are you interested in flexing your creative muscles? If yes to any of these, consider participating or at least attending the 2024 CFSBK Community art show! This is a great opportunity to see the skills of your fellow CFSBKers in what is THE CrossFit/Art event of the year. Each year we have live music, live tattooing and tons of mixed media art from the community for the community! This year we’re even doing a DIORAMA-RAMA where we ask those who are art-curious to make a CrossFit or CFSBK related diorama!!!

If you’re interested, email JB at the address above!!

Workout of the Day

SKILL

Strict Ring Muscle Ups

Notes:
In the words of 2008 Olympic Gymnast Dave Durante, today is an opportunity “…to slow down, take a step back, refine each movement and appreciate the proper learning curve for gymnastics skills… Every skill develops on a continuum, and small improvementshave incredible value and transferability to other skills.”

Be patient, focus on the process, and have fun with a high level movement we don’t see too frequently in group class!

METCON

EMOM x 5 Rounds
A. 1-3 Ring Muscle Ups*
B. 11/9 Calorie bike @ 90%
C. Rest

Notes:
The intent for the workout is two-fold:
1. to practice a tough, but technically sound variation of the ring muscle up, so you are building good mechanics and consistency; or choosing the ring row/dip variation to continue to build strength
2. to work at a very hard effort on the bike, rather than pacing it out to maintain a steady aerobic effort; while not an all out effort, each of the 5 rounds should be a high intensity output for you

Athletes who are extremely strong on the bike and comfortable on the rings may choose to scale up one or both movements to challenge their capacity!

*Scaling:
A. 1-3 Strict RMU
B. 1-3 Kipping RMU (If you already executed strict reps in the skill portion today)
C. 3-5 Low Ring Transitions
D. 5 Ring Pull Ups OR Ring Rows (tough angle) + 5 Strict Dips (Ring, Matador, or Bench)

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CrossFit Group Class Programming Template (WK1/2)

Coach Brett post air bike test

Start 2023 with the gift of Strength

Want to get (a lot) stronger? Our Starting Strength Barbell Club is an opportunity to spend 8 weeks working with a Starting Strength Certified coach developing your strength with the basic barbell lifts: Back Squat, Overhead Press, Bench Press and Deadlift, as well as some assistance exercises like Chin-Ups and Rows. Classes are 90 minutes long and 2-3x per week. Registration for each cycle is capped to provide lots of movement feedback and individualized programming from your coach and to foster great camaraderie with your fellow lifters. The cycle will wrap up with a CrossFit Total on February 25th.

DAYS & TIMES

Morning Strength Cycle
This cycle meets at 7:30AM Monday and Wednesday.
Begin Date: January 3rd, 2024
End Date: February 23rd, 2024

Register here!

Afternoon Strength Cycle
This cycle meets at 11am Monday, Wednesday and Friday.

Begin Date: January 3rd, 2024
End Date: February 23rd, 2024

Register here!

Evening Strength Cycle
This cycle meets at 7:30PM Monday and Wednesday and 6:30pm Friday.
Begin Date: January 3rd, 2024
End Date: February 23rd, 2024

Register here!

ELIGIBILITY

No prior fitness experience is required, only a desire to get stronger! Whether you are brand-new to lifting, someone with experience who has struggled to surpass a plateau, or just looking to try something different, this class is right for you! Additional questions may be directed to Coach Jeremy via Jeremy@CrossFitSouthBrooklyn.com

Workout of the Day

STRENGTH

A. Overhead Squat
3-3-3-3

B. Hang (Squat) Snatch
Every 90 sec x 8 sets: 1 rep

Notes:
OHS
If you are new to or struggle with this lift, consider working with a light barbell and adding a 3 sec down tempo to focus on your mechanics, mobility, and stability.

H Snatch
Focus on consistency and troubleshooting one element of your lift today. If things are feeling great push it otherwise just get in some quality volume in.

METCON

8 Tabata Intervals of:
a. Air Squats
b. Hollow Hold

Notes:
Can you hit 20 quality air squats every round?
*1 round = 20 sec work / 10 sec rest
*Complete 8 rounds, 4 of each movement, alternating movements each round

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CrossFit Group Class Programming Template (WK1/2)

Meeting of the minds

Holiday Schedule

Sunday 12/24

CrossFit Group: 8/9/10/11
Open Gym: 8-11

12pm CrossFit class cancelled
9am Pilates cancelled

Monday 12/25 (Christmas Day)

CrossFit Group: 9/10/11
Open Gym: 9am-12pm

Everything else cancelled

Tuesday 12/26

6am & 7am CrossFit cancelled
Open gym starts at 8am

Otherwise normal schedule on Tuesday

The Overhead Squat in under 2:00

Workout of the Day

METCON

AMRAP 6:00
10 Dual KB/DB Suitcase Deadlifts
10 Push ups
10 Kipping Toes to bar

Rest 3 min

AMRAP 6:00
Row for Calories

Notes:
Intent for the DL/PU/TTB AMRAP is unbroken. Scale load/reps as needed to keep your intensity high for these 6 minutes!!

ASSISTANCE

4 Sets
10-10-10-AMRAP Single Arm DB Row
10 Erg Hamstring Curls @ 3011 tempo
1:00 Sandbag Bear Hug Hold

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CrossFit Group Class Programming Template (WK1/2)

Sunny with some heavy 135lb Thrusters during last Saturday’s workout.

1/14/24: KNEE STRENGTH, STABILITY & RANGE OF MOTION SEMINAR

Knee Strength, Stability, and Range of Motion Seminar with Coach Brett

After a few years of significant knee pain, constant swelling, and not being able to do Box Jumps/Cleans/Jump Rope/etc, I started following a knee program recommended to me by a physical therapist that I respect. I spent the last 5 years practicing and training the movements to strengthen the connective tissue (calves, anterior tibialis, quads, hamstrings) around my knees. My knees are now stronger than ever AND have more controlled range of motion than I have had previously. It was a long road, but I’m now doing Cleans, Box Jumps, Double Unders and even Pistols(!) again! In this Seminar I’d like to share with you what I’ve learned to help you get out of knee pain, to break through your squat plateaus, or simply help you move through everyday life in a more confident way.

Who is this Seminar for?
Tired of knee pain when you move? Plateauing on strength gains with your squats? Have a feeling of dread or fear when you see Wall Balls or Jump Rope programmed in Group Class? Looking for a daily routine to keep your knees active? Want to jump higher? Want to simply be able to keep doing the things you love to do without stiff joints getting in the way? Are you shaking your head, thinking, “If you had my knees, you’d understand…”? I thought that too. If you answered “Yes” to any of those questions….this seminar is for you.

What you can expect
We’ll spend three hours together going through all of the movements in the program to make sure you have a proper understanding of progression and execution. I’ll take you through a full workout for your knees, starting with assessment, muscle activation, range of motion work, strength work, finally finishing with some mobility. We’ll go through detailed progressions to take you from where you are to start building those bulletproof knees. You’ll leave with a specific plan on how to advance toward a greater PAIN FREE range of motion and how to systematically add load to the movements.

Date/Cost
The Knee Seminar will take place on Sunday, January 14th from 2:00pm to 5:00pm. The cost of the seminar is $100. Space will be limited to ensure that all participants receive the attention and detailed instruction that they deserve. If the cost of this Seminar is prohibitive to your participation, please reach out to me to discuss – brett@crossfitsouthbrooklyn. com

REGISTER HERE!

Workout of the Day

STRENGTH

Turkish Get Up

Notes
Work up to a heavy single with a DB or KB

PARTNER METCON

AMRAP 20:00
25′ DB Overhead Walking lunges
5 Strict Pull ups
25′ DB Overhead Walking lunges
10 Burpees

Notes:
Partners alternate full rounds of work.

Lunges: Hold 2 dumbbells overhead. Choose a load you can stabilize and keep locked out in good position.

Pull Up Scaling:
A. 5 strict, focusing on “peak pull,” meaning get as high as you can on each rep
B. 1 strict + 4 banded (if you have at least 1, do it!)
C. 5 banded strict
D. 5 Foot-assisted — on box/rig as shown or with barbell across a rack

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CrossFit Group Class Programming Template (WK1/2)

Coach Brett mid Turkish Get-Up

Friday 1/5/24: Harper Hour Returns with a focus on Handstand Walking!

Competition curious? Looking for something to do on a Friday night? Come join Coach Katie at 608 Degraw for HARPER HOUR! Whether you’re a well seasoned CrossFitter, interested in the idea of taking on your very first competition, or just looking to have a little FUN with friends, YOURE INVITED!

What: A 75 minute competition seminar for the well seasoned and/or aspiring CrossFit competitor! The first portion of the hour will be dedicated to fine tuning skills that may appear on the competition floor (gymnastics, strongman, barbell cycling etc). Strategy will be discussed on how to approach higher level mixed modal pieces, as well as team communication with synchronized movements. We will then execute what has been learned with a partner workout! Beers (or La Croixs) at a local watering hole to follow if you would like to socialize for longer!

Who: All skill levels are welcome. We just ask that you have enough group classes under your belt to ensure you are able to understand the basic CrossFit language with relative ease.
When: Friday Jan 5th, 75 min seminar, from 5pm-6:15pm!
Price: $50 per person
Cap: 10 people

REGISTER HERE!