Workout of the Day

STRENGTH

Romanian Deadlift
8-8-8-8

Notes
Perform one empty barbell then 4 total progressive sets on the RDL. Use weights as heavy or potentially heavier than you would perform deadlifts with for 8s.The bar will be taken out of the rack and we recommend a switch grip on the latter two sets so that grip strength is less of an issue. Only go as low as you can low/heavy as you can maintain back extension.

METCON

EMOM 3 Rounds
A: Kipping Toes to Bars
B: Box Jump Overs
C: Push-Ups
D: Sumo Deadlift High Pulls 75/55/35
E: Rest

Notes
Each minute, perform AMRAP on each movement. Choose a version of each exercise that will get you somewhere around 15-25 reps per movement per round.

Toes to Bars
Do not rip your hands. 1:00 is a long time to be doing T2Bs so pick a number you’re happy with and try to be consistent across three rounds. For example you might want to do 15 reps each round, and perform a set of 10, then rest for about :30 and then another set of 5 each round.

Additional options:
Partial ROM T2Bs
Knees to Elbows
Supine leg raises + hip lifts

CrossFit Group Class Programming Template (WK7/8)

Congrats to Ashley M on her 3:20:22 Chicago Marathon performance. That’s a 7:38 average mile pace for 26.2 miles. This was an 11 minute PR for her and she qualified for the Boston Marathon as well. Incredible!

Things be happening!

Free online nutrition seminar this Wednesday at 12pm

Can good nutrition exist without food rules? Yes, but the truth is, to eat a little healthier we need to chill out around food. In this lunchtime webinar, we’ll discuss what nutrition looks like outside of the lens of restriction, differentiate between gentle nutrition and diet culture’s version of nutrition, put nutrition’s impact on health into perspective and introduce a new framework for thinking about healthy eating.

When: Wednesday, October 11th at noon.
Register in advance here.

New hoodies available for pre-order

New DRIP. Check out these Tie Dye Hoodies available for preorder until Monday. If you don’t preorder, you won’t get one!

Order and see pic here!

Fight Gone Bad volunteers needed

We need volunteers from 9-12pm that can help enter scores for Fight Gone Bad! Please let us know if you can help out for a full or partial shift! Also are you interested in being an MC while the main MC Katie Harper warms up and does FGB? Roughly from 945-1045. email crossfitsbk @ gmail.com if you can help

Workout of the Day

ASSISTANCE

EMOM x 4 Rounds
A: 12-16 Swings + 8-12 Goblet Squats
B: :45 Anchored Sit-Up Hold
C: :30 Right Arm Rows / :30 Left Arm Rows
D: Rest but don’t put down the Kettlebell

Notes
This EMOM should be challenging but sustainable. Pick a medium heavy Kettlebell and get after it!

STRENGTH

Back Squat
20RM

Notes
In 1-2 attempts, see if you can establish a new 20RM. For seasoned lifters, this will be a very hard set, for newer lifters it should still be hard, but maintaining consistent technique for all 20 reps is more important than total loading.

A 20RM is roughly 60% of your 1RM, however the higher we go in reps, the greyer things with %s become. In this cycle we performed 15s, 12s and 10s. If you did all three, choose which one felt the hardest for you or closest to your max at that rep range and plug the numbers into THIS CALCULATOR to give you an idea of what 60% might be for you today. This number may be lower or higher than you’re able to achive today but it can be a helpful target. If you came on the heavy 15 day and think you had gas in the tank, you might try that same weight for 20 reps today. A target for 135 might look like the example below:

45lbs x 20 Reps
95 x 15 reps
115 x10 reps
135×3 Reps

1st Attempt: 135×20

If you felt like that was it, feel free to call it a day! If you racked and and immedatly felt like you could have gone substatntially heavier you can rest 5:00 and then perform one more attempt.

2nd Attempt: 145×20

CrossFit Group Class Programming Template (WK7/8)

Karl and Mikey at FGB last year, MEOWWWW

Fight Gone Bad Heat Schedule

You can see the heat assignments for Fight Gone Bad below. This link will contain the team and competitor information, heat assignments and real time scoring during the event!

Fight Gone Bad 2023 Event Link

Workout of the Day

FLOATER STRENGTH

Back Squat
20 RM

Shoulder or Bench Press
3-3-3-3-3

Deadlift or Clean
1-1-1-1-1

Notes
Choose one lift and potentially a second DB/KB BW movement for a superset to round out your week.

METCON

AMRAP 10:00:
18/14 Cal Row or Bike
60 Double Unders

Notes
Focus on controlling your breathing as you charge through this couplet. The double unders and row/nike should take you around a minute or less to complete each.

CrossFit Group Class Programming Template (WK6/8)

The Ladies of 10am Class

Pre Order these Hoodies!

We have a new hoodie only available for preorder! We are taking orders until next Monday and then they’re gone. If you want it, put in your order because we will not have extras!

Order here!

Workout of the Day

10 Rounds for max Burpees

In 1:30 perform:
7 Kipping Pull-Ups
9 Power Cleans
AMRAP Burpees

Rest 1:30

Notes
This is a high volume interval workout with a 1:1 work to rest ratio. Choose a pull-up and power clean variant that will allow you to perform most or all of the rounds unbroken or such that you get at least :30 of burpees each round. Your score is the total number of burpees you’ve completed.

Kipping Pull-Ups
Full volume:70 Reps
Volume Scale: 4-7 reps
Movement Scale
Strict or banded 4+ reps
Jumping or Ring Rows: 7 Reps

Power Cleans
Should be medium weight and touch and go reps
Full Volume: 90 reps
Weight suggestions +/115/95/75/55
Technique mod: Deadlifts

CrossFit Group Class Programming Template (WK6/8)

Asha and Joy rocking out during Fight Gone Bad 2015. Fight Gone Bad 2023 is 1 week away!!!

WHO DOES FIGHT GONE BAD ACTUALLY BENEFIT?

The short video below showcases some of the real people and represent so many more that benefit from the work of Brooklyn Community Housing & Services. People who need support getting back on their feet with dignity and necessary resources. If you’re on a Fight Gone Bad team, remember that we keep this event free and ask that everyone donate at least $30 to themselves or a teammate. If you’re not doing Fight Gone Bad, this is a great way to support a fellow CFSBKer who is! We have 80 people registered for the event, so show them and the greater Brooklyn community some love!

DONATE HERE!

Workout of the Day

ASSISTANCE

3-4 Rounds
270m Tandem Farmer/Sandbag Carry
20-30 Synchro Tuck-Ups

Notes
With a partner walk 270m. One partner will hold a sandbag while the other holds a pair of Dumbbells or Kettlebells. Partners may switch implements as desired during the carry. When you both return, perform 20-30 unbroken and synchro tuck-ups then head right back outside.

FLOATER STRENGTH

1+1/4 Back Squat
3-3-3-3-3

Shoulder or Bench Press
10-10-10-10-10

Deadlift or Clean
1-1-1-1-1

Notes
Choose one lift and potentially a second DB/KB BW movement for a superset to round out your week. Tomorrow we have Power Cleans, burpees and pull-ups

CrossFit Group Class Programming Template (WK6/8)

Katie and Danny are getting married later this month!

Fight Gone Bad Fundraising Update