Workout of the Day

STRENGTH

Bench Press
Build to Heavy 5 reps

Notes
Compare to Week 2 as a reference for loading. In roughly 5 total sets, work up to a heavy 5 on the Bench Press. The final set should leave you with 1-2 reps in reserve.

METCON

Every 4 min x 4 rounds
1:30 Row @ tough effort
:30 Max Reps Push Ups

Notes
Use the past few weeks for guidance with pacing for the row during the workout. Start “hotter” than your 2K pace or close to last week’s pace for the 250 m intervals, and see if you can hold on for all 4 rounds. Use the 2 minute recovery time to walk, shake out the legs, and get your breathing and heart rate back down and as close to baseline as possible.

Here’s a helpful Erg Pace Calculator that you can use today, or in the future, to help you understand pacing your workouts!

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CrossFit Group Class Programming Template (WK4/8)

Lisa and Tim Snatching them Dumbbells

Rowing: Key Positions

This is a great short (4:48) video that covers the Catch, Drive, Finish and Recovery positions in rowing.

Workout of the Day

STRENGTH

A1. Weighted Chin Up: 4×3, 1 x Max Effort @ bodyweight
A2. Cossack Squat: 4×12 alt/6ea

Notes
Superset the two movements. Recommend resting about 30 seconds after chin ups and about 30-60 sec after cossacks.

On your chin ups, pull as high as possible on every rep (“peak pull”). After the weighted sets today, perform one set of as many reps as possible without coming off the bar.

Chin-up Progression/Options
Adv: Chin Up, Accumulate 12-20 reps (bw, negatives if needed) – volume increase from last week
Int: Chin Up Negatives, 5×3 (bw or wtd) – volume increase from last week
Beg: Foot Assisted Chin Up, 5×5 @ 3131 – same volume as last week

Cossack Progression
Adv: Goblet loaded
Int: Bodyweight, reach arms forward
Beg: Ring Assisted

METCON

For Time:
400m Run
20 Alt Back Rack Reverse Lunges
30 Barbell Upright Rows
20 Alt Back Rack Reverse Lunges
30 Barbell Bent Over Rows
20 Alt Back Rack Reverse Lunges
30 Barbell Bicep Curls
20 Alt Back Rack Reverse Lunges

Notes
Track back to 6/27/22
Use one empty barbell for the entire workout: 45/35/22#
Lunges are total reps: 20 alternating, 10 each side.
Bent Over Rows: Keep your trunk as parallel to the floor as possible.

This is a relatively quick workout that promises to deliver a pump 💪 Go get it! Don’t forget to fully extend your hips at the top of every lunge today.

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CrossFit Group Class Programming Template (WK4/8)

Harry moving to Manhattan 🙁

Dear CFSBK Coaches and Friends,

It has taken me a couple of weeks to find the words, as it is hard to describe my feelings.

These past two years at CFSBK have been an amazing journey, and I am both grateful and sad to share that I will be moving away. Due to a job change (after 6 months of unemployment), a busy schedule with my Master’s program, and the difficulty of finding a roommate in the area, I have decided to move to Manhattan to better focus on my job and education.

I want to express my heartfelt gratitude for the incredible support from the CFSBK coaches and community. Joining CFSBK two years ago has led to tremendous growth for me:

– I’ve gained countless friends and support from our community

– My 1-rep deadlift improved from 235 lbs to 345 lbs

– My 1-rep snatch improved from 125 lbs to 155 lbs

– My 1-rep overhead squat improved from 135 lbs to 190 lbs

– and a lot more.

I am truly thankful for the journey I’ve had with CFSBK and wish I could stay longer and become a legacy member one day.
My move-in date is August 1st, so I would like to complete my membership on July 31st.

Thank you for a wonderful journey.

Workout of the Day

“Mythic Strength”

Deadlift

4 x 35 Seconds AMRAP (RPE 7/8)
Rest 2-3 min.

Notes
Weight the same or slightly (5%) heavier than last week. First set, work on precise, complete resets. Second set, pick up the pace with a dynamic reset – hands stay on the bar, but you reset your back and legs and ab-brace. Third and 4th sets push the volume and get as many reps as you can. AIMING FOR 7-10 reps.

Single Arm Kneeling DB Presses & Carries

Press DB for 6-8 reps. Switch hands, repeat the other side.Superset with medium-to-heavy SA KB Farmer Carry for 80 ft/arm (Down and back).
Rest 90-2 min b/t rounds. 4 rounds, building.

Notes
4 rounds for quality, building in weight so the first set primes the patterns, and the latter sets are hard and heavy.

Shoulder Superset Cashout

Upright Row, Lateral Raise3 x 12-15
No rest between movements, 30 sec rest between rounds.

Notes
Go light, this burns!

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CrossFit Group Class Programming Template (WK3/8)

Maillard, one of the co-owners of Dean CrossFit moving some big weights at the RAD event

ICYMI: Coach Cara on the Magic of the Spheres podcast

On episode 285, Sabrina interviews strength coach, filmmaker, and magician Cara Claymore. In our conversation we talk fitness, the humility of fitness beginnings, magic, character acting as a talisman, and we got philosophical and heavy about what happens when you get strong. You can connect with Cara on Instagram and TikTok @Caraclaymore, at Caraclaymore.com, and her Substack.

Workout of the Day

“Jackie”

For Time:
1000 m Row
50 Thrusters (45/35#)
30 Pull Ups

Notes
This benchmark is meant to be performed at very high intensity. Reduce the distance of the row and the weight of the bar to ensure you can push the pace. Modify the pull-ups so you can crank out large sets that test your conditioning.

If you’re looking to know some average times, check out the Jackie Results on BTWB !

Intermediate Option
For time:
1,000m row
50 thrusters (35/22#)
30 pull-ups

Beginner Option
For time:
800m row
35 thrusters (35/22#)
20 band assisted pull-ups

ASSISTANCE

3-4 Rounds for Quality:
10-12 DB Pullovers, with 10 second isometric hold at mid-range on final rep
15-20 Hollow Rocks
30 Russian Twists (15ea)

Notes
If you have a hard time maintaining proper positioning on hollow rocks, try this modified version instead.

Russian twists may be done at bodyweight or with added load. Focus on actually rotating through your trunk, rather than just moving your arms across your body.

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CrossFit Group Class Programming Template (WK3/8)

Chris and Hawk chilling after class

More pics from “Hunting for Gold”

Check out RJ’s shots from last weekend’s RAD event on our flickr!

Sam Briggs 6:05 “Jackie” Demo

Workout of the Day

FLOATER STRENGTH

A. Weighted Strict Chin Up 5×3
B. Strict Press 4×5, building
C. Clean Deadlift 5×3, building
D. Back Squat 5×3-5, building

Notes
For the chin up work, refer back to Monday’s programming notes for scaling options and progressions.

METCON

AMRAP 5:00
30 Unbroken Double Unders
15 Push Ups
10 Alternating Single DB Box Step Ups @ 50/35/20#

Rest 5 Min

AMRAP 5:00
20 Unbroken Double Unders
8 Burpees
8 Alternating Single DB Box Step Ups

Notes
The goal for each work piece here is 3+ rounds. Scale the volume of work or loading as needed.

In your rest period, keep your body moving: walk outside or at the front of the gym, do some gentle joint circles, and recover your breathing.

DU Scaling
A. 30 / 20, without worry about unbroken!
B. 15 / 10
C. 30 sec practice
D. 50 Singles / 30 Singles

Push ups may be elevated by using your box or a barbell in a rig such that you can touch your chest down on each rep. If 10 push ups is no problem for you unbroken, consider scaling up (12-16).

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CrossFit Group Class Programming Template (WK3/8)

Wendy is Strong

THE UPSIDEDOWN CLASS & SERIES

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.

This program is offered in two formats. A 4 week closed series where you and a small group work on an individualized progression as well as a weekly class open to all members.

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The Upside Down Class meets every Wednesday at 11am and is open to all CFSBK members just like any other class we offer. Participation will count as one of your weekly classes.

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The Upside Down Series meets once a week for four weeks- this session is open to all levels.