Workout of the Day

Work up to a challenging unbroken load on the following barbell complex:

1 Attempt at:
21 Deadlifts
15 Hang Power Cleans
9 Shoulder to Overheads or Front Squats

1 Attempts at:
15 Deadlifts
9 Hang Power Cleans
6 Shoulder to Overheads or Front Squats

3 Attempts at:
9 Deadlifts
6 Hang Power Cleans
3 Shoulder to Overheads or Front Squats

Notes
Today’s barbell complex is about efficiency and holding strong positions under some duress. Rest as needed between attempts.

CrossFit Group Class Programming Template (WK4/7)

 

View this post on Instagram

 

A post shared by CrossFit South Brooklyn (@cfsbk)

“Gwen” and today’s workout

Today’s workout is in similar spirit to the CrossFit benchmark workout “Gwen”. Similar in that its an unbroken barbell complex. Check out Lauren and Jessica getting after it.

Workout of the Day

STRENGTH

Back Squat
3×8-12 Across

Notes
Take 25:00 to perform 3-4 progressive warm-up sets followed by three sets of 8-12 reps at the same weight. Add weight or reps from last week’s effort. Leave 1-3 reps in reserve.

METCON

AMRAP 10:00
12 Alternating Weighted Reverse Lunges
18 Sit-Ups or Tuck-Ups
40 Double Unders

Notes
Reverse Lunges
Loaded anyhow with Sandbag, KBs or DBs
Scale up to 12/8 Pistols if you’d like and are able

Double Unders
40/30/20/10 Double Unders (~:30-45 effort)
60/40 Single Unders

CrossFit Group Class Programming Template (WK4/7)

CFSBK Staff board! We’ve still got a few more folks to add but she’s looking good! Thanks to JB for setting it up.

Sandbag Lunges

Check out some thoughts and variations on sandbag lunges by CrossFit OG Matt Chan. We recommend a high bear hug carry or an over the shoulder carry for today’s reverse lunges.

Workout of the Day

STRENGTH

Shoulder Press
3×8-12 Across

Notes
Perform 3-4 progressive warm-up sets followed by three sets of 8-12 reps at the same weight. Add weight or reps from last week’s effort. Leave 1-3 reps in reserve.

If you can’t complete three sets at the same reps, do the best you can as long as you’re within the 8-12 rep range. You can also decrease weight in set 2 or 3 if you if you don’t hit at least 8 reps on the prior set.

METCON

EMOM 16:00
A: 8-16 Dips
B: 8-16 Calorie Row
C: Floater
D: Rest

Floater options
6-8 Strict Pull-ups
8-16 Weighted Lunges or Pistols
16 Box Jumps

Notes
Floater
Choose based on which days you’ve come this week. Tomorrow we have lunges or pistols in the metcon.

Dips
Ring Dips
Matador Dips (Banded or not)
Self Assisted Box Dips
Bench Dips

CrossFit Group Class Programming Template (WK4/7)

Some problems require bold solutions. Jenn benching with shades on because the light was over her.

“Lets calm the F Down” A Nervous System Regulation Workshop

This Saturday (11/23) from 1:30-2:30, we’ll be hosting CFSBKer Miriam Barlow for a special workshop. This event is open to all and donation-based so please give whatever feels comfortable. No RSVP is required; just show up!

Workshop Description
So much overwhelming stuff is happening right now in the world, and in our lives. Sometimes it seems impossible to manage. Stress and anxiety manifest as all kinds of things in the body. Sometimes it feels like tightness or pressure, or even pain. As a bodyworker I’ve picked up a lot of techniques to help myself and my clients deal with these sensations.

I am happy to announce that I will be teaching these techniques in a workshop at CFSBK this Saturday at 1pm. These are easy to learn techniques that anybody can do. All you need is a pair of hands and a little patience. I am very excited to offer this work to this community.

In the workshop we will be doing a short meditation followed by a demonstration of 2 to 3 simple techniques using touch and breath to calm down our nervous systems and quiet the physical feelings of anxiety and stress.

Miriam’s Bio
Miriam Barlow has had a passion for movement and the intelligence of the human body from a very young age. From the beginning she wanted to experience every kind of movement practice from modern dance and yoga, to boxing and cycling. At Sarah Lawrence College, her intensive study of dance lead to her interest in anatomy and physiology, and went on to receive a Bachelors of Science Degree from Edinburgh Napier University in Sports and Exercise Science. Rolfing seemed to be a very natural progression as it married the beauty of movement with the body’s own natural capabilities and complexities. She currently has a practice in her hometown of Park Slope, Brooklyn where she lives with her daughter. She has been practicing for over 10 years and specializes in biomechanics, scar work and visceral manipulation.

Workout of the Day

STRENGTH

Pull-Ups
3×6-8 Across

Notes
Perform three sets of 6-8 reps using the same resistance. Try to make them harder via volume or resistance/assistance relative to last week

Options:
Weighted Pull-Ups
Bodyweight Pull-Ups
Box Pike Self Assisted
Strict Negatives
Feet on floor/box Self Assisted
(no bands this cycle!)

METCON

Every 4:00 x 5 Rounds
10 DB Snatches
:20 Max Wattage Air Bike

Notes
Perform 10 alternating DB Snatches followed by a :20 sprint on the air bike. Your goal in the air bike is to see how high you can get your wattage, not necessarily how many meters or cals. You can use the first 2 rounds of this workout to ramp up your intensity gradually on the bike.

Snatches
5 per arm
Choose a weight that feels challenging for 10. Think outside the 50/35/20 range today if you typically use those.

CrossFit Group Class Programming Template (WK4/7)

Karina putting in some old school grunt work on a Sunday

Saturday 12.7.24 “What is CrossFit?” member event

When: Saturday Dec 7, 1:30-3:30pm
Where: 597 Degraw St
How much: Free!

Join your fellow athletes and coaches for an afternoon of education and Q&A. Whether you’ve been a member for over a decade or just a few months, our guess is at some point, you’ve likely fielded some version of the question… “What is that CrossFit thing you do, anyway?”

During our time together, we’ll dive into some details that we don’t frequently have time to discuss in group classes. Come learn about the CrossFit methodology and the ways we define (and develop) fitness. You’ll walk away with a better understanding of the foundations of our approach. Our hope is that it will empower you to keep making effective choices in the direction of your health and fitness!

We’ll leave some time for questions, some come with those burning inquiries about programming, coaching, nutrition, scaling, how the gym works – any and all of it.

We’ll have some light snacks and beverages available to share. See you there!

Workout of the Day

FLOATER STRENGTH

A: Pull-Ups 3×6-8 Across
-or- Ring Muscle-Ups 5 sets of 1-5 Reps
B: Shoulder Press 3×8-12 Across
C: Back Squat 3×8-12 Across
D: Power Snatch 3-3-3-3-3

Notes
Choose one option from the list above to round out your training week. If you’d like to perform a superset with another low skill exercise feel free. Tomorrow we have Pull-Ups, DB Snatches and air bike.

STRENGTH

3-5 sets of:
50′ Hand over hand rope pull
Sled Push back
50′ Hand over hand rope pull
Sled Push back

Notes
Pull a sled with a 50′ Rope, Push the sled back then repeat, then rest. Try to increase the load each set.

CrossFit Group Class Programming Template (WK3/7)

Diapers & Dumbbells moms demoing today’s sled work

The Primer on Protein: Part 1 – What Is Food For? CrossFit