Workout of the Day

STRENGTH

Pull-Ups
3×6-8 Across

Notes
Perform three sets of 6-8 reps using the same resistance. You may need to decrease the difficulty from week 1 or 2 in order to hit these higher reps today.

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 3:00 x 5 Rounds
12 Wall Ball Shots
15 Kettlebell Swings
AMRAP Air Bike cals to 1:30 mark

Notes
Quick transitions and unbroken sets are key to this interval workout. If 12 reps seems easy for you on wall ball, consider scaling up the med ball weight.

CrossFit Group Class Programming Template (WK3/7)

Rest periods with Harry and Chris

Saturday 11.16.24 Harness Your E! Power Workshop with Dr. Katie Rose Hejtmanek

Seminar Description:

 

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Want to learn how to leverage the performance enhancing capacities of estrogen (E2)? Interested in knowing how estrogen changes across the life cycle and how to navigate these changes? Harness Your E! Power provides insights into the role of estrogen in the body. Participants discover ways estrogen supports everyday function as well as how to leverage it for sport and physical performance. The workshop also examines what this means when the body produces less E2 (AKA perimenopause, as early as mid-30s). The workshop includes research from kinesiology, neuroscience, medical science, biology, biochemistry, and the social sciences into a workshop designed to:

1) create a space to discuss various estrogen cycles
2) help make sense of available research on estrogen
3) provide strategies for navigating various cycle changes, especially for women aged 30+.

Participants will learn how to apply this research to perform well and feel good. Join us to demystify the taboo around E!

About the presenter:
The workshop is led by Katie Rose Hejtmanek, PhD a professor of anthropology with over twenty years of research and teaching experience. She has studied mental health treatment, strength sports, fitness regimens (including CrossFit), gym culture, and wellbeing during COVID-19. Her current work is two-fold: 1) conducting cutting-edge research on female athlete performance and recovery and 2) leveraging insights from that research to help women over 30 feel good through various cycles.

Cost: $75
Date: November 16, 2024
Time: 2:00 PM to 4:00 PM
including presentation, small group discussion, and Q&A.

Register Here!

Workout of the Day

FLOATER STRENGTH

A: Pull-Ups 4×5 Across
-or- Ring Muscle-Ups 5 sets of 1-5 Reps
B: Shoulder Press 3×10-12 Across
C: Back Squat 3×10-12 Across
D: Deadlift 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, wall ball, kettlebell swings, box jumps and rowing.

The Ring Muscle-Up option is a continuation from the focus work we did last cycle. We won’t review all the progressions but if this is a skill you feel inclined to continue working on you can use floater strength this cycle to continue your work on this coveted movement.

METCON

AMRAP 16:00
12/9/6 Cal Bike
20 Tuck Ups or Sit-Ups
130m Run
80′ Sandbag Carry (100/75/50#)

Notes
Compare to 10.3.24
Intent is 3-5+ Rounds. There’s not much interference in this workout, so aim to keep your transitions as tight as possible and get right to work on the next piece.

The bike effort should be under 1 minute; scale accordingly.

80′ = 4 x 20′ segments between far lines in the gym

CrossFit Group Class Programming Template (WK2/7)

Dan H (DH3) at CFSBK in January of 2012. A spouse, two kids and over a decade of life later, Dan is still a regular around the gym and we’re so grateful for him. 

Workout of the Day

STRENGTH

Squat Clean
3-3-3

Notes
Work up to a submax buy heavy touch and go triple. Attempt to get to your top set in no more than 5-7 total progressive sets. While you’re resting, begin to warm-up your Dips.

METCON

“Elizabeth”

21-15-9 Reps for time of:
Squat Clean
Ring Dips

Notes
Today we have on of the original CrossFit benchmark “girls” workouts. This potent couplet pairs a heavy weightlifting movement with a high skill gymnastics movement. Elite times in this workout can be sub 2:00, however most folks will be around 5-10 minutes.

Cleans
Competition Loads: 135/95 lbs
Steady singles are fine, as well as touch and go sets.

Dips
Ring Dips: 21-15-9 / 15-9-6 / 9-6-3 Reps
Matador Dips: 21-15-9
Box Dips with foot assistance 21-15-9

CrossFit Group Class Programming Template (WK2/7)

Coach Whitney demoing the proper expression associated with a heavy squat

From the Archives: Elizabeth in 2007

Here is the original demo video of this workout from September 2007 with CrossFit legends Annie Sakamoto and Greg Ami=undson. This was the same month CFSBK started at St. Mary’s Playground.

Workout of the Day

FLOATER STRENGTH

A: Pull-Ups 4×5 Across
-or- Ring Muscle-Ups 5 sets of 1-5 Reps
B: Shoulder Press 3×10-12 Across
C: Back Squat 3×10-12 Across
D: Deadlift 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 Deadlifts and HSPUs.

The Ring Muscle-Up option is a continuation from the focus work we did last cycle. We won’t review all the progressions but if this is a skill you feel inclined to continue working on you can use floater strength this cycle to continue your work on this coveted movement.

METCON

Every 6:00 x 3 Sets
Row 500m

Notes
At the 0, 6 and 12 minute marks Row 500m. These should be hard efforts with the final one being full send.

Check out this website to see what common 500m rowing times are based on age, gender and ability.

CrossFit Group Class Programming Template (WK2/7)

Dan and Cauvery during the double dutch event at the 2024 WHATD

Saturday 11.23.24 Dance Party at Public Records

Hey CFSBK!

Coach Grant here! On Saturday, November 23rd, from 1pm-5pm-ish, I’m throwing a sober afternoon dance party at Public Records, and I wanted to invite all of the CFSBK community to come hang out! All are welcome! It should be a great afternoon of great music, decent dancing and community!

On Nov 23rd, The Phoenix and Sober21 are hosting N/A, a substance-free dance party at Public Records right near the gym. We have a stacked lineup of musicians who will be spinning records all afternoon:

Tyler Pope, renowned member of LCD Soundsystem, producer, and founder of Interference Pattern Records
Suzi Analogue, the genre-defying producer, performer and founder of Never Normal Records
Hanzi, founder of NYC’s long-running Reprieve Parties
Elia Einhorn, founder of Sober 21, and longtime host at Pitchfork.

Please RSVP here! Email me with any questions: Gwheeler@thephoenix.org

Workout of the Day

SKILL: Bar Muscle-Ups

METCON

“HELENA”

Three rounds for time:
400m run
12 Bar Muscle-Ups
21 Dumbbell snatches

Notes
This workout is a beefed up version of the classic benchmark “Helen” and debuted in the 2023 CrossFit Games. Elite times will be sub 10, but aim for around a 16′ effort for most.

– Run: Challenge yourself to hit full volume on this run today!
– DB Snatches: Alternate arms every rep. 50/35/20/- lbs

Bar Muscle-Ups
12/8/4 Bar Muscle-Ups
12 Jumping Bar Muscle-Ups (10 Unbroken CTB Kipping Prerequisite)
12 Kipping or CTB Pull-Ups
8 Banded/Strict Pull-Ups

CrossFit Group Class Programming Template (WK2/7)

Muscle-Up training can start before walking

Jeff Adler goes Sub 8:00 on “Helena”