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Monday 6.9.25

Posted on Sunday, June 8, 2025

Workout of the Day

STRENGTH

Back Squat
Heavy 5, then AMRAP @ 90%

Notes
If you were here in Week 1, aim to improve upon your heavy 5, either qualitatively or quantatively.

In roughly 6-8 total sets, work up to a heavy set of 5 reps, then take your highest successful 5 rep weight, drop to 90% and perform 1 max effort set. Keep 1 rep in reserve for the AMRAP.

Example:
45×10
95×8
125×5
145×3
– – –
155×5
165×5
170×5
– – –
155xAMRAP

METCON

4 Intervals Of

In 1:30:
60 Double Unders
Max Reps Wall Walks

Rest 1:30 between Intervals

Notes
Intent is to have at least 30 seconds to accumulate wall walks, ideally more!

DU Scaling:
A. 30-50 DU’s
B. 45 seconds DU practice
C. 90 Single Unders
D. 30 Pogo Hops + 10 Ball Slams


CrossFit Group Class Programming Template (WK4/8)


Longtime CFSBKer April lifting at Strength & Pride

$4,725 Raised for Trans Youth Equality Foundation 🏳️‍⚧️

*this blurb was updated/corrected  at 11am with the correct (and much higher!) fundraising total 

Last weekend, we hosted the 2nd annual Queer Trans Strength NYC Strength & Pride Powerlifting Meet benefiting TYEF. Nearly 30 lifters took the platform to attempt 1RMs in the back squat, bench press, and deadlift. We witnessed incredible efforts, personal records, and an extremely supportive crowd cheering on the athletes.

This meet also served as a fundraiser, with registration fees, spectator tickets, concessions, shirt sales, day of donations and a $1,000 match from CFSBK contributing to a total of $4,725 raised for a great cause.

Thank you to QTS for organizing this amazing event and to everyone who participated!

| Filed Under: Workout of the Day

Sunday 6.8.25

Posted on Saturday, June 7, 2025

Workout of the Day

FLOATER STRENGTH

A. Back Squat: Heavy 1, then AMRAP @ 80%
B. Clean: 6-9 sets x 2 reps
C. Strict Press: 3×5-7, building or across
D. Deadlift: 3×5-7, building or across
E. Strict Pull-Ups: 4-5 sets x Max Reps (-1)

Notes
Tomorrow we have back squats, double unders, and wall walks.

You may superset your main lift with another DB/KB or bodyweight movement.

Clean: Start light and build in weight or use Wednesday’s wave loading protocol if desired. Track back on the blog or BTWB to see percentages.

If you are looking to keep up with your strict pull-up or chin-up strength, use the following progression to guide you in working productively:

If you have…
> 10 unbroken reps: consider adding load.
5-10 unroken reps: perform as written.
< 5 unbroken reps: perform a cluster of 2+2+2 or 1+1+1, with 20 sec of rest between mini sets.
0 body weight reps: perform 5 box pike or toe assisted reps, using legs as little as possible

METCON

For Time:
400m Run
24 DB Suitcase Reverse Lunges (Alternating) @ 50/35/20# ea
24 Abmat Sit Ups
270m Run
20 DB Suitcase Reverse Lunges
20 Abmat Sit Ups
130m Run
16 DB Suitcase Reverse Lunges
16 Abmat Sit Ups

Notes
Intent <12 min

Choose a heavy weight for the lunges today! The numbers listed per round are total reps, alternating legs each rep.

Run scale: 270/200/130m


CrossFit Group Class Programming Template (WK3/8)


Yana bringing out the pride swag for Murph 🏳️‍🌈

More work? Or a sip of water?

by CFSBK coaching alum Christian Fox (written in 2010)

You’re mid-Helen. You’re finishing your 2nd round of KB swings and the pull-up bar is waiting for you. So what do you do? Place your bell down, grab a sip of water, wipe the sweat from your face, chalk up your hands, and then size up the pull-up bar? Or do you ditch the bell and get on the pull-up bar knowing that you’ve only got one round left and the big rest is coming. Last sprint, last swings, last pull-ups. Forget the chalky feeling on your tongue; you’re getting on the leader board this time.

In many WODs, a sip of water here and there is totally appropriate. Think Murph, Angie, Barbara (during the rest), or some other 20+minute chipper style WOD. These are designed to be done at a medium to medium-high intensity and take significant time to complete; hence they need to be paced out and can allow for a sip or a break. WODs like Fran, Annie, and the like are meant to be executed at a high intensity throughout, and take a short time to complete. I feel pretty confident saying that you will not dehydrate during 5-10 minutes it takes to complete either of these couplets. Often though, we see athletes stopping mid-WOD to grab a sip or just to put their hands on their hips and rest. Sometimes, sure, this is appropriate. Are you sick, pregnant, injured, or the like? Then yes, you may need to pace even short WODs. But if not, then be honest with yourself about why you’re reaching for your water bottle again or chalking up for the 4th time in 12 pull-ups. It probably isn’t thirst. It’s being uncomfortable with being uncomfortable.

Let me be clear…I’m not saying not to stay hydrated and on the south-side line of Pukieville, but if this sounds like you then try this trick. BEFORE the clock starts, drink a cup of water. Then put your water bottle away from you and out of reach. Mid-WOD when you start to think how nice a little H20 would feel on your tongue, use that to motivate you to finish faster. The water is the reward. Finish and it’s yours.

Train smart, but train hard. Remember that intensity is what brings results. Increase your pain tolerance. Try getting more comfortable with being uncomfortable.

| Filed Under: Workout of the Day

Saturday 6.7.25

Posted on Friday, June 6, 2025

Workout of the Day

3 Rounds for Total Reps
1:00 Bike (Calories)
1:00 Thrusters (95/65/45#)
1:00 Kipping Pull-Ups
2:00 Rest

Notes
Score for the workout is total reps across your rounds. No extra points for winning the first round 😉

This one’s a little Fran-ish. A little Fight Gone Bad-ish. It will be a potent combo of movements, so have both a physical game plan as well as a mental strategy for being productive across all three rounds.

Thruster: light weight you can complete 15+ unbroken reps with when fresh

Pull-Ups: Unless you are already very advanced (15+ unbroken reps), do not go to failure on your first set. Leave 1-2 good reps in the tank as you chip your way through the time so you can practice solid mechanics and consistency across all three rounds!

PU Scaling:
A. Strict
B. Toe Assist — use enough assistance that you can do 3-5 reps at a time
C. Ring Rows — challenging enough that you cannot do more than 5 reps at a time


CrossFit Group Class Programming Template (WK3/8)


Steve has been training in our Strength Cycle program with Coach Jeremy and will be turning 80 soon, check out his testimonial!

Saturday, July 12th: CFSBK x NYBC Blood Drive🩸

On Saturday, July 12, we’re partnering with the New York Blood Center to host a blood drive – and we need your help to make it happen!

We need at least 40 people to sign up in advance to ensure the drive moves forward. Donating takes about an hour and can save up to three lives – helping cancer patients, accident victims, new moms, people with sickle cell disease, and more. Plus, we’ll have snacks and drinks available to help you recharge after your donation!

The registration deadline is June 21. Once we reach 40 pledges (the minimum to host – but let’s aim for 50!), we’ll be in touch to confirm your appointment.

We’re so grateful for your support and excited to see how much good we can do together!

Time: 8:00 AM to 4:00 PM

Commit to a blood donation and help us hit our goal here

| Filed Under: Workout of the Day

Friday 6.6.25

Posted on Thursday, June 5, 2025

Workout of the Day

FLOATER STRENGTH

A. Back Squat: Heavy 1, then AMRAP @ 80%
B. Clean: 6-9 sets x 2 reps
C. Strict Press: 3×5-7, building or across
D. Deadlift: 3×5-7, building or across
E. Strict Pull-Ups: 4-5 sets x Max Reps (-1)

Notes
Tomorrow we have biking, thrusters, and pull-ups.

You may superset your main lift with another DB/KB or bodyweight movement.

Clean: Start light and build in weight or use Wednesday’s wave loading protocol if desired. Track back on the blog or BTWB to see percentages.

If you are looking to keep up with your strict pull-up or chin-up strength, use the following progression to guide you in working productively:

If you have…
> 10 unbroken reps: consider adding load.
5-10 unroken reps: perform as written.
< 5 unbroken reps: perform a cluster of 2+2+2 or 1+1+1, with 20 sec of rest between mini sets.
0 body weight reps: perform 5 box pike or toe assisted reps, using legs as little as possible

METCON

Tabata Mash Up
Burpee Box Jump (24/20/16″)
Dual KB Suitcase Hold (32/24/16kg ea)

Notes
This workout is 16 total rounds of Tabata Intervals, where 1 interval is 20 sec of work, 10 sec of rest.

Alternate movements each interval until you have completed 16 total, 8 for each movement.

Score is total reps completed across the rounds.


CrossFit Group Class Programming Template (WK3/8)


Some high ring ring rows!

Training Through Injury and Lessons From the Platform by Coach Avery

This article was written by Coach Avery for her other job at Strength in Motion physical therapy. In it she shares some wisdom about working through injuries. Enjoy!

I’ve been involved in sports since childhood, but as I’ve grown older, my priorities have shifted toward work, family, and well-being. Understandably, balancing all of this gets more challenging with age.

For the past 12 years I’ve competed in kettlebell sport. It  interesting mix of strength and endurance. The sport rewards lifters with the best technique since they can perform more reps in a given amount of time due to their efficiency. Becoming proficient in this sport takes a lot of time. As I’ve gained more experience, the one thing I’ve noticed with training and competing is that recovery is harder than it used to be. My body doesn’t bounce back like it did at 25.

Though it’s rare, I have dealt with injuries over the past 20 years, and it was those experiences that influenced my decision to become a physical therapist! I have learned that performance-based training often walks a fine line with injury: you’re pushing your limits to increase capacity—and that carries risk. It’s important to remember that training for high-level performance isn’t the same as training for health and longevity. While they can look similar, performance goals often come with fixed deadlines—races, competitions, events—that limit flexibility in our routines. When that flexibility is lost, it can quickly lead to increased stress, burnout, and yes, injury.

I see this with some of my clients too—whether they’re training for a race, a lifting meet, or working toward a body composition goal.  The pressure we put on ourselves can be intense, especially when we set ambitious goals with short timelines. For example, earlier this year, three clients told me they signed up for a half marathon—with less than three months to train—and they hadn’t been running! I reminded them that running a half marathon is a very different goal than simply getting back into running.

One thing I know for sure: injuries suck. As an amateur athlete, no one’s paying me (unfortunately!) to pursue the sports I love—but injuries happen at all levels. If you’re regularly pushing yourself to improve, chances are you might face an injury at some point, and unfortunately, despite your best efforts, injuries just happen. There’s no clear reason, but pain sets in and sticks around.

That’s what happened to me as I prepared for a competition this spring.

Despite never being injured from kettlebell lifting in the past, I developed what felt like forearm bursitis—a painful, swollen area where the kettlebell rests during lifts. Since the sport requires the bell to repeatedly rest on the forearm, this was a significant issue. Doing less and resting more would’ve been the best option—but it wasn’t realistic given my competition goals. As a result, I had to find a way to keep training without making things worse.

Here’s how I approached my forearm injury—and these principles might help if you’re training while dealing with pain too:

1. I understood my injury and weighed the risks of continuing.

  • Being a physical therapist helped! I researched my condition, talked with my coach, and consulted other healthcare professionals about my situation. I stayed objective about the risks and felt reasonably safe continuing with modified training.
  • My advice is that if something doesn’t feel right or keeps bothering you, get it checked out! The best-case scenario is that it’s nothing serious—but early intervention can keep a small issue from becoming a major one. I believe that modifying my training early on prevented my injury from escalating into something more serious.

2. I didn’t try to manage it alone.

  • My coach was a huge support—she offered guidance and helped me keep progressing without overdoing it. We came up with ways to modify my routine that allowed me to continue to train without feeling underprepared for the event. I also worked with a manual therapist who helped reduce some of my symptoms. It didn’t “fix” the issue, but it made rehab and training more manageable.
  • You don’t have to go it alone. Your support team—coaches, physical therapists, family and friends—can make a big difference.

3. I accepted what I could—and couldn’t—control.

  • This was the hardest part. I mentally prepared to travel to Spain and not compete if my symptoms got worse. I knew it wasn’t worth risking my long-term ability to work or train just for one competition.
  • If you have a race or event coming up, don’t let that date cloud your judgment. Your health matters more than any finish line.

I did make it to Spain and competed with the U.S. Team in the half marathon snatch event, using an 18 kg kettlebell (about 40 pounds). That means I lifted the kettlebell overhead for 30 minutes straight—without setting it down—and “rested” with it held overhead.

I’m proud to share that I completed 516 reps with the 18 kg kettlebell (about 40 pounds), and I won my age division (40–49 years old) in my weight class (60–70 kg) and finished second in the Open Age Division.

What I didn’t anticipate was that the competition venue in Palma had no air conditioning—and the weather was unusually warm for early May. So this made for some tough conditions for an endurance event. While I’m happy with my performance, the overall experience wasn’t quite as enjoyable as I’d hoped.

But the good news is that my forearm held up well during the event and has continued to improve with rest and recovery since I returned home.

Wherever you are in your training or recovery, I hope my story reminds you that it’s possible to stay active and goal-focused while still honoring your body’s needs. Sometimes that means pushing through—but other times, it means pulling back.

You don’t have to figure it out alone. Leaning on your support system—like Strength in Motion—can be a key part of your recovery strategy.

| Filed Under: Workout of the Day

Thursday 6.5.25

Posted on Wednesday, June 4, 2025

Workout of the Day

STRENGTH (Pick One Option)

Option 1: Strict Press
3 x 5-7, building or across

Option 2: Strict Handstand Push-Ups (Choose):
A. Strict HSPU: 4-6 x Max Reps -2
B. Strict HSPU: Accumulate total 10-15 reps, as singles.
C. Negatives: 4-6 x 2 @ 41A1 tempo
D. Box Piked: 4-6 x Max Reps -2

Notes
If choosing Strict Press, refer back to Week 2. Aim to go heavier today, leaving 1 rep in reserve on your work sets.

If choosing HSPU, use the information below to find the proper place on the progression to work today.

If you can…
Do multiple unbroken strict reps to 1-2 spongey dots or the floor, perform A.
Do at least 1 strict rep to 1-2 dots or the floor, perform B.
Do a 4 sec down controlled negative to 1-2 dots or the floor, perform C.
If you cannot yet perform a controlled negative to 1-2 dots, perform Box Piked.
If you cannot yet perform controlled box piked reps, build your pressing strength foundation with the barbell.

METCON

For Time:
1000/800m Row
800m Run

Notes
Intent <10 min. Scale distance as needed on either or both movements.

Nowhere to hide on this one. Just you, your thoughts, the flywheel, and the pavement. Get after it!

If you’re building a tolerance for running, consider doing 4 x 30 sec run / 30 sec walk as a scale. Or run for 2 minutes in any direction and then return on the same route.


CrossFit Group Class Programming Template (WK3/8)


Part 2 of our HSPU videos. This one discusses negatives, midline control and mature HSPUs


In case you missed it, our first video talks box piked HSPUs!

| Filed Under: Workout of the Day

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