Workout of the Day

A. For time:
30 Bodyweight Back squats
1000 m Row

Notes
Reduce the load on the back squat in order to complete the 30 reps in 1-3 sets. Watch Rowing Stroke Rate for tips on pacing today’s 1k row.

B. “Annie”
50-40-30-20-10 reps for time of:
Double Unders
Sit-Ups

Notes
This benchmark “Girl” workout is all about the Sit-Ups if your Doubles are dialed in. Anchoring the Sit-Ups is allowed. Scale as needed to half volume on one or both movements, or to 2x Singles as needed.

Also consider the rep scheme 40-30-20-10-5 rep, which works out to 105 reps versus 155 reps which may be more doable.

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CrossFit Group Class Programming Template (WK8/8)

Next Programming Cycle Details

This 8 week cycle will take us from Monday 8/28 through Sunday 10/22. Fight Gone Bad falls within this cycle on 10/14 which we’ll do some prep on as we approach it.

This cycle will generally bias higher rep barbell work and positional strength. The template below shows you the primary lifts and themes. There will be plenty of upper body pulling and pushing volume seen throughout each week and as well as gymnastics holds.

Monday: Back Squats (Volume and positional)
Tuesday: Hinge (Deadlifts, cleans and snatches)
Wednesday: Pressing (Bench and Shoulder Press)
Thursday: Single Leg strength
Friday: Floater Strength + Grunt
Saturday: Varied
Sunday: Floater Strength + Monostructural

MONDAY
Back Squats. Each week we’ll alternate between higher volume strength work and lower volume position specific work.

Wk1:
A1: BSQ 15-15-15

Wk2:
A1: 1+1/4 BSQ 5-5-5

Wk3:
A1: BSQ 12-12-12

Wk4:
A1: 3′ Pause BSQ 3-3-3

Wk5:
A1: BSQ 10-10-10

Wk6:
A1: 1+1/4 BSQ 3-3-3

Wk7:
A1: 20RM

Wk8:
A1: 3′ Pause BSQ 1-1-1

TUESDAY
Hinging. Expect to see a rotation of deadlifts, power cleans and snatches on Tuesdays as the primary lift OR incorporated into a metcon.

WEDNESDAY
Weekly alternating between Shoulder and Bench Press. Most of these lifts will be incorporated into a metcon, less so later in the cycle.

Wk1:
A: Shoulder Press 15-15-15

Wk2:
A: Bench Press 15-15-15

Wk3:
A: Shoulder Press 12-12-12

Wk4:
A: Bench Press 12-12-12

Wk5:
A: Shoulder Press 10-10-10

Wk6:
A: Bench Press 10-10-10

Wk7:
A: Shoulder Press 3-3-3

Wk8:
A: Bench Press 3-3-3

THURSDAY
Thursdays will have a single leg strength bias. Alternating weekly between front foot elevated lunges and either pistols, step overs or lunge variants.

Wk1:
A: FFE Back Rack Reverse Lunges 16-16-16-16

Wk2:
A: Pistols, step overs or lunges

Wk3:
A: FFE Back Rack Reverse Lunges 12-12-12-12

Wk4:
A: Pistols, step overs or lunges

Wk5:
A: FFE Back Rack Reverse Lunges 10-10-10-10

Wk6:
A: Pistols, step overs or lunges

Wk7:
A: FFE Back Rack Reverse Lunges 8-8-8-8

Wk8:
A: Pistols, step overs or lunges

FRIDAY
Floater Friday is back with your choice of strength training to round out your week. For the conditioning, we’ll focus on grunt work and alternate between a variety of carries, holds, sled work and DB/KB strength work.

SATURDAY
Varied programming with slight bias towards barbell complexes.

SUNDAY
Floater Sundays! Another opportunity to close out your training week with your choice of strength work to focus on in the first part of class. For our conditioning, we will have a monostructural (bike/run/row/JR) varying between long medium and short efforts as well as a few benchmark distances along the way.

Workout of the Day

FLOATER STRENGTH

Choose ONE of the following lifts below:

A: Bench Press
Heavy 5

B: Front Squat
Heavy 3

C: Clean and Jerk
Heavy Single

METCON

For time, in any order:
2 mile Run
100 Burpees

Notes
To cap off the cycle, today’s workout is similar to the burpee/run workout you tested in week one and then in reverse at the halfway point of this cycle. This version you may partition the run and burpees however you’d like.

For instance one way to approach it:

4 rounds:
800 m Run
25 Burpees

1 Lap around the block = 1/3 mile so total volume with this increment would be 6 laps in the workout. Adjust total laps if needed.

6 rounds of:
1 Lap around block
16 Burpees

Other ideas:

1 Mile Run
100 Burpees
1 Mile Run

1 Mile Run
50 Burpees
1 Mile Run
50 Burpees

The goal is to finish the workout in 25 minutes or less. Scale the run distances and total burpees if needed or work until the cap.

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CrossFit Group Class Programming Template (WK8/8)

Post Class Flex when CFSBK Coaching alumni Jess Fox dropped into the 10am

Lost & Found Roundup

We found your stuff. Check out the recent Lost and Found roundup with special effects by Aaron W!

Workout of the Day

STRENGTH

Clean and Jerk
1-1-1-1-1-1-1

Notes
Build up to a heavy single with your best technique for the day across 7 work sets.

If you tested both your front squat and bench press this week, expect to feel fatigued. Note that we are building up to a heavy single with the best technique possible, so use that as your guide when loading the barbell. Taster’s choice whether you’d prefer to power clean or squat clean.

ASSISTANCE

1 Warm-Up set then one set to failure of:
AMRAP DB Hammer Curls
AMRAP Bent Over Reverse Flys
AMRAP Strict Hanging Leg Raises

Notes
Use one sub-maximal warm-up set on each exercise to prime the muscles then perform one set to or very near to failure without compromising proper technique or using momentum. The AMRAP sets should really suck.

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CrossFit Group Class Programming Template (WK8/8)

Queer Trans NYC strength coach and longtime CFSBKer Anise taking 265 for a ride

Chad Vaughn 315lb Slow Motion Clean and Jerk

Workout of the Day

STRENGTH

Bench Press
Heavy 5

Notes
In 5-8 total sets, take time to build up to a heavy set of 5 reps. If you are feeling really good this week, go for a 5 RM. If you are still working on your bench press technique or new to the lift, simply work up to a heavy 5 for the day. Compare to July 5th.

How to Spot the Bench Press

METCON

16:00 AMRAP:
Row 500 meters or 1000 meters Assault Bike or 0.7 miles Echo Bike
Max set of Push-ups

Notes
Aim to push a little harder on the row or bike on today’s workout without blowing yourself up. Everyone should work for virtuosity on the push-ups. The set ends if the reps are sloppy, have a kip like quality and/or no longer full range of motion. If you do not yet have 10 consecutive push-ups, consider modifications which challenge your current abilities and allow for at least 10 reps.

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CrossFit Group Class Programming Template (WK8/8)

An (old) video of coach David talking about Push-Up virtuosity

September Starting Strength Cycles

Want to get (a lot) stronger? Our Starting Strength Barbell Club is an opportunity to spend 8 weeks working with a Starting Strength Certified coach developing your strength with the basic barbell lifts: Back Squat, Overhead Press, Bench Press and Deadlift, as well as some assistance exercises like Chin-Ups and Rows. Classes are 90 minutes long and 2-3x per week. Registration for each cycle is capped to provide lots of movement feedback and individualized programming from your coach and to foster great camaraderie with your fellow lifters.

DAYS & TIMES

Morning Strength Cycle
This cycle meets at 7:30AM Monday and Wednesday. Your card will be charged immediately for $220, and again at the halfway point.
Begin Date: September 6th, 2023
End Date: October 27th, 2023

Register here!

Afternoon Strength Cycle
This cycle meets at 11am Monday, Wednesday and Friday. Your card will be charged immediately for $330- and again at the halfway point.
Begin Date: September 6th, 2023
End Date: October 27th, 2023

Register here!

Evening Strength Cycle
This cycle meets at 7:30PM Monday and Wednesday and 6:30pm Friday. Your card will be charged immediately for $330. and again at the halfway point.
Begin Date: September 6th, 2023
End Date: October 27th, 2023

Register here!

ELIGIBILITY

No prior fitness experience is required, only a desire to get stronger! Whether you are brand-new to lifting, someone with experience who has struggled to surpass a plateau, or just looking to try something different, this class is right for you! Additional questions may be directed to Coach Jeremy via Jeremy@CrossFitSouthBrooklyn.com

Workout of the Day

“Nasty Girls”

3 rounds for time:
50 Air Squats
7 Muscle Ups (Ring or Bar)
10 Hang Power Cleans (135/95…)

Version 2:

3 rounds for time:
50 Air Squats
7 Pull Ups
7 Dips
10 Hang Power Cleans (135/95/75/55…)

Notes
Compare to “Nasty Girls” on the 4th of July. If you were, we recommend you do the exact same scaling to objectively compare your performance. If you were not, choose a tough but doable version of the workout that allows you to finish in 15 minutes or less.

Another metric to consider is quality of movement. Are you squatting to depth every rep? Standing all the way up on your hang power cleans? Performing better range of motion on muscle ups, pull ups, or dips/push ups? However, you approach this workout, pick an option that allows you to move well but challenges you at the same time.

Pull Up Options
7 Strict Pull Ups
7-12 Banded Pull Ups
14 Ring Rows

Dip Options
7 Ring Dips
7-12 Bar Dips
14 Bench Dips or 7-14 Push ups

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CrossFit Group Class Programming Template (WK8/8)

Take a load off after or before training. The view from the CFSBK couch 🙂

Kristi Eramo O’Connell takes on “Nasty Girls”

On July 4th we posted the original and absolute classic video of Nicole Carroll, Annie Sakamoto, and Eva Twardokens taking on “Nasty Girls”. Below you can see CrossFit Games competitor Kristi Eramo O’Connell doing this workout (also with strict muscle-ups) in 2020.