Workout of the Day

METCON

7 rounds for time:
7 deadlifts
7 hang power cleans
7 front squats

Rest 1:00 between rounds.

Notes:
This is a CF.com workout from 12/4/23.

Advanced lifters should choose a challenging load and aim to complete each round as one unbroken set. The competition loads listed for this workout were 155/105 Intermediate and beginner lifters should choose a moderate weight they’re comfortable cycling hang power cleans on, and plan to break movements up in order to stay organized as fatigue sets in. And there’s some good advice from the original post:

“Fast in this triplet means efficient. You can’t rush this load if you struggle to have control over the basic elements of each movement: Bar path, upper-back engagement, and for the cleans, proper turnover mechanics. To set yourself up for success, move cleanly on the deadlifts (pun intended), be snappy when receiving the bar in the cleans, and keep your weight in your heels on the front squats.”

ASSISTANCE

EMOM x 12 min
A. L-Sit x 20-30 sec accumulated
B. DB Side Plank x 20 sec each
C. Cross Body V Up x 12-16 alt

Notes:
For the L-sit, plan to accumulate upwards of 30 sec in a tough variation of the movement for you. In other words, choose a scaling option that you cannot or can just barely hang on to for 30 sec unbroken: straight legs with toes above hips, straight legs parallel, single leg, both knees tucked, tucked and raised up on benches/boxes, etc.

CrossFit Group Class Programming Template (WK1/2)

Welcome to our final Foundations grads of 2023, Rion, Stefan, David and Dylan!

Final Chance to get your 2024 Dogs of CFSBK Calendar!

Want to spend 12 months with some of the best pups from your favorite gym? Today is the last day to get these calendars! 100% of the profit from these calendars goes to Pupstarz Rescue, our favorite and member run dog rescue.

Workout of the Day

FLOATER STRENGTH

Push Jerk
1-1-1-1-1

Back Squat
Heavy 1 then, 80% AMRAP

Snatch
1-1-1-1-1

Bench Press
Heavy 1 then, 80% AMRAP

Shoulder Press
Heavy 1 then, 80% AMRAP

Notes
Choose a lift that corresponds to what you’ve missed this week. If you’ve hit all these lifts you can order off the menu. Feel free to superset this with a DB/KB/BW exercise. Tomorrow we have a DL/HPC/FSQ complex.

METCON

16:00 AMRAP
32 Tuck-Ups
16 (total) Gorilla Rows
Run 270m

Notes
Challenge yourself to go unbroken on the Tuck-Ups, HEAVY on the Gorilla Rows and fast on the run!

CrossFit Group Class Programming Template (WK6/6)

Georgia from Fit55 hosted a potluck for her classmates in the program last weekend. We love it!!

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

5 Rounds for time of
21 Calorie Row
15 Burpees
9 CTB Kipping Pull-Ups
6 Thrusters

Notes
The final Saturday workout of the cycle and its a doozy! This workout should take most folks between 18-24 minutes to complete. Try to really push hard on your final round. BECOME INTENSITY.

Pull-Ups
9 CTB
9 Kipping
6 Strict
9 Banded

Thrusters
HEAVY! unbroken or in two sets per round.
+/135/115/95/75/-

CrossFit Group Class Programming Template (WK6/6)

(Most) of CFSBK’s staff together at Palo Santo for our end of year dinner celebrating everyone’s hard work!

Floater Cycle Starting this Monday through Dec 31st

We interrupt your regularly scheduled programming for… a mini Floater Cycle to close out 2023! For the next two weeks, we’ll let go of our lifting progressions and see a bit more variance and skill work to take us through the end of the year. It will still be the CrossFit program you know and love — constantly varied, functional movements, performed at relatively high intensity — so keep showing up and working hard!

Workout of the Day

FLOATER STRENGTH

Push Jerk
1-1-1-1-1

Back Squat
Heavy 1 then, 80% AMRAP

Snatch
1-1-1-1-1

Bench Press
Heavy 1 then, 80% AMRAP

Notes
Choose a lift that corresponds to what you’ve missed this week. If you’ve hit all these lifts you can order off the menu. Feel free to superset this with a DB/KB/BW exercise. Tomorrow we have Rowing and Thrusters.

METCON

EMOM 16:00
A: :40 Farmer’s Carry
B: :40 DB Pull Overs
C: :40 Sandbag/Medball/Goblet Reverse Lunges
D: 1:00 Rest

Notes
Move methodically through each station using challenging weights. The Pull Overs and lunges should get you about 12-18 total reps per round.

CrossFit Group Class Programming Template (WK6/6)

December Member of the Month… the dogs of CFSBK!! With Hawk taking the spotlight in honor of them all

Dogs have been an important part of CFSBK from day one and it’s no secret that the affection and devotion we have for our furry friends knows no bounds. In recognition of those that have scampered across our threshold over the years, clearly contributing to our culture and values, we wanted to end the year celebrating a very good boy in honor of all of them. For our December Member of the Month we shine the spotlight on our unofficial Director of Customer Service: Hawk! Hawk comes to us by way of Tennessee where he was a pandemic rescue from Friends with Four Paws, an incredible organization that pairs humans with a new furry buddy. From the first day he was on our floor, and each day thereafter, Hawk has been the biggest love bug we know. He will bully you in the nicest way possible to give his head a scratch, showing off those big hopeful eyes for some play time as well. He’s been known to run like a whirlwind around the floor, leaping upon boxes and following cues that may one day enter him into a certain famous dog event. This sweet maniac is made of joy and sleeps all day at home to save his energy just for us. We adore you Hawk! Congratulations and thank you for all the light and love you’ve given us since bouncing through our doors.

Name (and any nicknames)
Hawk, The Hawkster, Baby Boy, Cutie, Sweet Boy, Treats, Down, Don’t You Dare Hawk, and No.

Where were you born, and where did you grow up?
I’m from Tennessee! I was born in a very warm place and there were gentle hands that were kind to me. Friends with Four Paws made sure I was safe until my human **SNEEZE** adopted me. I’m currently growing up in Brooklyn romping around wherever I’m led and sometimes where I’m not. [*Translation: The amazing Chris Fong!]

How long have you been working out with us, and how did you arrive at CFSBK?
It was cold and windy and a long time ago **WOOF** [*Translation: March 2017]

What are your current fitness goals?
I’m a certified siesta specialist and snoozing savant and my goal is to add being a disciple of dreaming as well. I’m also working on my balancing skills so I can open the treats drawer at home. The Upside Down Class has been helping me work on this skill, and I really recommend it!

What keeps you coming back to CFSBK?
Treats, skritches, and belly rubs, playing with my friends. If you ask nicely maybe you could have belly rubs too!

Program your nightmare workout
An AMRAP Downward Dog with no treats.

Program your dream workout
NFT being buried in sand at the beach and napping the day away.

Favorite and least favorite lift
Favorite: Being lifted into the car for adventures. Least Favorite: Being lifted into the tub for a bath.

What are you recommending right now?
For movies I love Isle of Dogs, Frankenweenie, and John Wick. Videos of birds. Chasing birds. Cheese. Long walks because they make my second dinner and third nap really nice. OMG treats OMG

What are you up to when you’re not at 597 Degraw Street, and do you have any hobbies?
When I’m not here at my job, I like to **BARKBARKBARK** [*Translation: sleepeatsleepeatwalkwalkwalkeatsleep] rest up for all my hobbies! I’m into running, swimming, jumping, sniffing, eating, rolling, lounging, playing, posing, and socializing.

Any advice for new members?
Don’t worry about anything, it’s easy to feel comfortable here. You can run and jump, lick people, get lots of pets, and chase your tail. I really love to chase my tail. It’s very waggy. SQUIRREL

Want to support Hawk and his furry friends? buy the 2024 Dogs of CFSBK calendar benefitting Pupstarz Rescue

Workout of the Day

STRENGTH

Bench Press
Heavy 1 then, 80% AMRAP

Notes
This is the 2nd Heavy 1 then AMRAP Bench Press exposure this cycle. We performed the same workout week 3 which if you were here, you should reference. Ways to see improvement from week 3 would be any one or combination of the following attributes:

Quantitative improvements
– Getting a heavier weight on your heavy 1
– Getting more reps on your AMRAP at the same weight as week 3
– Performing the AMRAP at a higher weight than week 3

Qualitative improvements
– Technique feels better
– Same weights feel lighter

In roughly 5 total sets, work up to a heavy 1 on the Bench Press, then take your highest successful 1 rep weight, drop to 80% and perform 1 AMRAP set. The AMRAP should leave you with 0-1 reps in reserve.

ASSISTANCE

4 Rounds of:
A1: Single Arm 3 Point Row
8-8-8-AMRAP

A2: Barbell Roll Outs
4×8-12

A3: Floater Exercise

Options:
– Double Unders: 65 reps in as few sets as possible or 1:30 Double Under Practice
– 20/16 Cals Air Bike
– 12-16 Goblet Squats

Notes
Work through 4 progressively challenging sets of each movement.
Tomorrow we have Farmer’s Carries, Pull Overs and Lunges after Floater strength.

CrossFit Group Class Programming Template (WK6/6)

A whole range of emotions happening here.
Jackie, Matt, Anna and Mikey in the foreground at Fight Gone Bad 2023

GYM CLOSED THURSDAY EVENING

This Thursday the gym will be closing at 4:30pm for our end of year staff appreciation dinner at Palo Santo. Morning classes will be on as normal as well as Open Gym 6am-4:30pm. We appreciate your understanding!!

CFSBK by the numbers

How big is CFSBK’s staff? Here’s how things shake out currently:

Owner 1
General Manager 1
Front Desk 9
Coaches 10
Coverage only coaches 2
Specialty instructors/practitioners 4
Maintenance/cleaning 4

That’s 31 unique people that are currently employed in some way at CFSBK! It takes a small army to make this happen and we’re going to acknowledge all their hard work tonight!