Workout of the Day

STRENGTH

A) Front Squat
Heavy 3

B) Single Arm Dumbbell Row
8 RM

Notes
Today’s squat intensity and loading is relative to how often you’ve hit the squats during this cycle. For new(er) members this may mean establishing a 3 RM for the first time, while for more experienced members it’s just taking an opportunity to load up the bar and get under something heavy.

The dumbbell rows are bench supported. Start with whatever side you consider “weaker” and match the heaviest 8 reps to that side.

METCON

6:00 AMRAP:
6 DB Thrusters
6 DB No Push Up Devil’s Press
6 ea DB Walking Lunges

Notes
Choose a weight that you can complete all the movements in unbroken sets. For the walking lunges, the dumbbells can be held at the side suitcase style.

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CrossFit Group Class Programming Template (WK8/8)

Registration for Fight Gone Bad 2023 on 10/14 is live!!

WHAT IS FIGHT GONE BAD?

Fight Gone Bad is one of our oldest and largest community fundraising events. This event originally started via an affiliate fundraising competition initiated by CrossFit to benefit sportsgrants. After three years, the program ended but we decided to continue the tradition and make it our own. Since 2008, we’ve raised over $400,000 for a variety of charitable organizations. This year we will be raising funds for BCHS Brooklyn Community Housing and Services.

3 Rounds, as Many Reps as Possible, of:
Wall Balls, 20lb, 10ft / 14lb, 9ft
Sumo Deadlift High-Pulls, 75/55 lb
Box Jumps, 20″ box
Push-presses, 75/55 lb
Row

In this workout, you move from each of 5 stations after a minute. The clock does not reset or stop between exercises. When the announcer calls “Rotate,” athletes must move to next station immediately. Each of the 3 rounds is 4 minutes, followed by a one-minute rest. One point is given for each rep, except on the rower where each calorie is one point.

Here’s an explanation of FGB in detail in a vintage video. And don’t worry! We’ll have scaling options available for everyone!

HOW DOES IT WORK??

We will group registrants into teams of 5-6 people. Each team will pick a team name and plan on how to workout in style with their best costumes. You’ll be assigned a heat time as well as a judging time the day of. You and your teammates will throw down together at the same time of another team. Each team captain will also set up a fundraising page (we will make a main fundraising page that everyone can just join) and their team will raise funds. Prizes will be available for top fundraisers, best costumes and more!

SIGN UP TODAY!

Workout of the Day

STRENGTH

Turkish Get Up
1-1-1

Notes
Using a Dumbbell or Kettlebell, work up to a challenging single of one Turkish Get-Up on each side.

METCON

15:00 AMRAP:
5 Strict Chest to Bar Chin-Ups
10 Alternating Single Arm KB Swings
20 Alternating Box Step-Ups

Notes
Move at a steady pace on this workout. You should be able to perform 5 unbroken Chin-Ups for the first few rounds or all of this workout. If that’s too challenging add a band for assistance, if it’s too easy, add a dumbbell between the thighs or feet. The Kettlebell swings should be unbroken every round. The step-ups may be bodyweight only or loaded with DBs.

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CrossFit Group Class Programming Template (WK7/8)

Synchro Sumo Deadlift High Pulls

The Turkish Get Up

This is a great overview on today’s unconventional strength segment. The TGU will challenge your coordination, balance, stability and strength. Happy lifting!

Workout of the Day

SKILL: HANG SNATCH

STRENGTH

Every 2:00 for 5 sets:
3 Hang Snatches

Notes
Everyone should aim to perform squat snatches, however if you are new to this lift or struggle with squat depth you may want to focus on hang power snatch today instead.

METCON

 

3 rounds for time:
10 Ground to Overhead (95/75/55…)
400 m Run

Notes
Choose a weight that allows you to quickly cycle the barbell from ground to overhead in an unbroken set for the first round. Your choice if snatch or clean to overhead allows you to move faster/better.

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CrossFit Group Class Programming Template (WK7/8)

REGISTER FOR FIGHT GONE BAD 2023!

Registration is live for Fight Gone Bad 2023 taking place on 10/14 starting at 9am.

WHAT IS FIGHT GONE BAD?

3 Rounds, as Many Reps as Possible, of:
Wall Balls, 20lb, 10ft / 14lb, 9ft
Sumo Deadlift High-Pulls, 75/55 lb
Box Jumps, 20″ box
Push-presses, 75/55 lb
Row

In this workout, you move from each of 5 stations after a minute. The clock does not reset or stop between exercises. When the announcer calls “Rotate,” athletes must move to next station immediately. Each of the 3 rounds is 4 minutes, followed by a one-minute rest. One point is given for each rep, except on the rower where each calorie is one point.

Here’s an explanation of FGB in detail in a vintage video. And don’t worry! We’ll have scaling options available for everyone!

How does it work??

We will group registrants into teams of 5-6 people. Each team will pick a team name and plan on how to workout in style with their best costumes. You’ll be assigned a heat time as well as a judging time the day of. You and your teammates will throw down together at the same time of another team. Each team captain will also set up a fundraising page (we will make a main fundraising page that everyone can just join) and their team will raise funds. Prizes will be available for top fundraisers, best costumes and more!

Sign up today!

Workout of the Day

FLOATER STRENGTH

Choose ONE of the following lifts below:

A: Bench Press
3×5 reps, across

B: Front Squat
4×4, across

C: Split Jerk
7×1, building

METCON

“Ellen”

3 Rounds for time of:
20 Burpees
21 Alternating Single Arm DB Snatches (50/35/20…)
12 Dual DB Thrusters (2×50/2×35/2×20….)

Notes
There is a 15:00 cap on this workout and it should take around 8-13:00. If needed, scale the burpee volume to 15 per round and/or remove the push-up.

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CrossFit Group Class Programming Template (WK7/8)

Cole is a staple of OG AND one of the coaches at Queer Trans Strength NYC, hosted at CFSBK every Sunday.

Leo & Phil’s recent Trip to Maui amid the Fires that destroyed Lahaina

Phil and I just got back from a trip to Maui with Phil’s whole family (13 people total), and we wanted to share our experience.

We got to Maui Sunday (8/6) to a rental house about six miles north of Lahaina. Monday, we went out to Lahaina on historic Front Street. Gorgeous—had a blast. Tuesday morning, the power went out; then phone/internet service.

Tuesday night, we got in a van to dinner, but the road was stalled, and we saw a column of black smoke ahead. We had no idea why. We turned around, threw together a quick dinner at home, and played board games. Later, from the roof, we saw the bright glow from the fires. I think that’s when we really started to worry.

Here is what historic Front Street in Lahaina looks like now. The red circle blob is where Phil and I had taken sunset photos just two days earlier.

In the morning, still no power or service. The local sewage systems ran on electricity, which the smell outside soon confirmed. We learned on AM radio bits and pieces of what happened, but very little. Reporters couldn’t get in, with roads blocked, traffic lights off, and landlines down. You all knew a lot more about what happened than we did.

Valeria and John—a local husband/wife team hired to cook some of our meals—brought their two kids to our rental. They had left their home when a police car drove past blaring “Evacuate, evacuate,” bringing almost nothing with them. Still, they made us all breakfast (surreal), while their kids played in the pool. It was supposed to be the kids’ first day of school, but their school was closed, and, it turns out, destroyed.

Val and John went to check on their home, only to find it had burned to the ground. John kept thinking about things he wished he’d grabbed. His third grader son kept showing us the one picture of what was left of his house. That day, Val and John and their kids stood in line for over five hours at the supermarket to get food for their family and ours. We didn’t realize they were doing this—no phone service. We ate together and they all stayed at our house.

That supermarket plaza served as town square. Locals gathered to learn the latest, get what supplies they could, and help each other. News spread by word of mouth. Someone heard there would be gas at 4pm. The ice truck would be back at 3pm. Oh, here’s a guy handing out spam and egg meals.

Thursday morning, Val and John again cooked breakfast (so surreal), then went scouting for friends. Phil’s family managed catch some helicopters out. Val and John helped us get the family up to the airport, with their luggage (CrossFit!).

Phil and I stayed one more night. That evening, Val and John rescued their 84-year-old neighbor, Linda. She had spent three days alone in her home, with her all her neighbors’ houses burning around her. She still had soot caked up under her nose. Val and John made dinner. We ate again in makeshift lighting. Linda said it was the best food she had ever tasted.

At dawn Friday, Phil and I left. We drove through the still-smoking ruins of Lahaina.

30 minutes later, we were in Kihei, which was fine—power, internet, ice, fresh food, and folks just going about their day. The cognitive dissonance is hard to describe. As is the experience of the locals, still working as they processed what happened. (“I have family over there I haven’t been in touch with; I don’t know how they are.”)

We flew back Sunday/Monday. We’re fine and happy to be home, but we’re still thinking about the people on Maui.

If you can and would like to help the folks on Maui, one option I’ve found is the Maui Strong Fund. Another is this GoFundMe for Val and John’s family, set up by Phil’s family who is incredibly grateful for their help and worried for their future.

Leo and Phil

Workout of the Day

METCON

12:00 AMRAP:
3 Strict Toes to Bar
6 Renegade Row
9/6 Calories on Bike

Options for Strict Toes to Bar
3-6 Strict Hanging Knee Raises
6 V-Ups or Tuck Ups

STRENGTH

A1. Split Jerk from the racks 7×1 reps

A2. Clean Pulls 5×3

Notes
Today we continue to focus on split jerk technique and will work from the racks. Resist the urge to max out today unless your lifts are looking and feeling great. Your goal should be consistency with your technique and that means making more lifts! As a reminder, next week we will work up to a heavy clean and jerk to finish off the cycle.

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CrossFit Group Class Programming Template (WK7/8)

KH, Monica and Madison putting in the work during the 1k Row, 50 Wall Ball metcon this week!

Eva T Rack Jerks in the original CrossFit gym

This video from the CrossFit archives is living legend Eva T doing some heavy Rack Jerks. This was taken at the original CrossFit gym started by Greg Glassman in Santa Cruz, CA. Everything that CrossFit is as a methodology, community and sport originated in that building and grew organically over the past 24+ years. Check out Eva’s training session below. Eva was a high level alpine skier and long time seminar staff for CrossFit HQ. The benchmark workout “Eva” is named in her honor.