Workout of the Day

STRENGTH

A1) Sumo Deadlift
6-4-2-6

A2) Single Arm Tall Kneeling DB Press
3 x 6-10 ea side

Notes:
Rest about 1 min between exercises.
Use your training notes from last week to guide you. Ideally both exercises should be heavier today.

For the deadlift we will use wave loading. If you were here last week, aim to start your set of 6 reps a bit heavier than the 6 you did last week. If you weren’t, start with a challenging weight for the set of 6 and increase load for each work set as the reps decrease. The final set is intended to be the same or heavier than the first.

Here is an example:
1-3 warm up sets: 115×8, 145×4, 165×2
Work sets:
185×6
200×4
215×2
200×6

METCON

15-9-6 reps for time of:
CTB Kipping Pull-Ups
Deadlift (225/155#)
Tuck Ups

Notes:
The deadlift weight should be moderate here, such that you could do the round of 15 reps in 1-2 sets. It will definitely be lighter than any of your working sets on the sumo today!
Find a good hollow position at the bottom of each tuck up.
The CF Open is fast approaching! If you plan to participate, hold yourself to the standard now as good practice — make sure your chest makes visible, physical contact with the bar on every rep of your pull-ups today.

Pull Up Scaling:
A. CTB 9-6-3
B. regular kip 15-9-6
C. strict 9-6-3
D. jumping pull-ups, full volume

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CrossFit Group Class Programming Template (WK6/9)

Congratulations to CFSBK Clay Ross who along with his co-musicians in Ranky Tanky won a 2023 Grammy Award last weekend for Best Regional Roots Music Album. This is the groups 2nd Grammy. Read the full press release here and check out them winning the award and one of their songs below!

Workout of the Day

STRENGTH

3-5 Rounds for Quality and Load:
30 sec each DB side plank
20 pike overs
30 sec arch hold
Floater Movement

Floater Movement:
A. 10 goblet squats (we squatted yesterday)
B. 10 dual KB suitcase deadlifts (we will deadlift tomorrow)
C. 10 push ups (buncha burpees yesterday)
D. 10 pull-ups (we did chin ups on Monday and there will be pull-ups tomorrow)

Notes:
Choose a floater movement that complements your training schedule for this week. Use the notes above and your coach’s recommendations to help you!

METCON

4 min Row
(2 min Rest)
3 min Row
(1:30 Rest)
2 min Row
(1 min Rest)
1 min Row

Notes:
Each row is for meters. Choose a 500m split pace that you can sustain for the duration of each interval. You should get faster (have a lower split time) as the intervals get shorter.

As an example, a “good” outcome would be an athlete that starts their 4 min row at about a 2:10/500m split and holds that pace with minimal fluctuation for 4 min. Then they may be able to increase their effort and row a sustained 2:08 split for the 3 min interval. In the third piece they’re down to holding a 2:05 split, and for the final minute they sprint and finish below a 2:00 split.

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CrossFit Group Class Programming Template (WK6/9)

We started Diapers & Dumbbells in 2017 with the goal of providing a postpartum appropriate return to exercise to new parents. It was important to us to create an environment where parents could focus on THEMSELVES for the hour while their child was under the watchful eye of the amazing Sasha Slowcomb. Most baby and me classes require parents to wear or cart around their kids during class, often creating split attention between their own fitness and the immediate needs of their baby. Here, parents can focus on themselves with their kids just a few feet away. It’s a beautiful service to provide new parents!

Side Plank Holds

Side Plank Holds are an assistance exercise with the intention of challenging both your shoulder strength, stamina and stability as well as getting in some midline training. Check out coach Brett working through a set here!

Workout of the Day

STRENGTH

A. E2MOM x 10:00
Three-Position Clean

Notes:
Execute one 3-position clean every two minutes (5 total work sets)
3 Position clean is: 1 high hang clean + 1 hang clean + 1 clean.
High hang position is the upper thigh; bar should not travel down the leg.
Hang position is just above knee.
Athletes may bail the hang clean and reset from the floor for the clean OR complete it as a touch and go rep if desired.
This link discusses the three-position clean, though note we are doing a “top down” variation, different than the video demo.

B. Front Squat
3×5

Notes:
Heavier than last week!

METCON

For Time:
50 Burpee Box Jump Overs

Notes:
There is a 7 min time cap on the workout.

Athlete’s body must be perpendicular to (facing) the box at the bottom of each burpee. Both feet much touch the top of the box before getting to the other side.
“Slow is smooth, smooth is fast.” Don’t rush your first 10 reps on this one, tempting as it may be. Aim to have a smooth start and see if you can hold a steady pace for most of your reps. Then send it in the final 10!
Scales today include taking the push up out of the burpee (for some or all of the reps) as well as scaling the height of the box.

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CrossFit Group Class Programming Template (WK6/9)

IRONWORKS  with Coach Katie

If you find yourself skipping out on the gym or modifying movements due to nagging aches and pains, then IronWorks is the right fit for you. Under the watchful eye of coach Katie, our in-house physical therapist, this program will focus on rehabilitation and performance simultaneously. She believes that training injured athletes to return to sport should be a systematic process that is tailored to the individual. Every participant can expect corrective strength balance work while safely resting their respective injury. In working with hundreds of clients over the last decade, Katie has established clear strength benchmarks that indicate an athlete’s preparedness to deadlift, run, press overhead, and so on. By following IronWorks, athletes will gain this objective knowledge and return to sport stronger and more confident than before.

What: 60 min semi-private personal training, 2x/week. Carefully planned programming provided to allow injured persons to train without worry. Similar to a regular personal training session, IronWorks will have a unique programming cycle. Based on movement screening and strength testing, folks attending class will follow an individualized strength cycle with pain-free scaling options alongside a group conditioning piece.
~30 min dedicated warmup/strength, ~30 min conditioning as a group

Upper Body Press/Squat Day

Upper Body Pull/Hinge Day

When: 8-9am Tue/Thurs at 608

Who: Anyone, really! Although Katie specializes in training injured individuals, she will always be able to help you reach your goals! Capped at 6 people.

Cost: $650/mo ($75/class, 8-9 classes per mo)

FAQ:

• What if I can’t make it to a class, will a session be wasted? No! You may drop in at open gym to complete your missed day at another time that week
• What if I can only make one day, but really want to sign up? You may do one day per week in person and drop in at open gym to complete your missed day at another time that week.
• What if I want to train more than 2x/week? I am a regular group class member and am looking to get a little more time in the gym. If you are registered with this monthly program, you are allowed up to 2 extra group class drop ins per week.
• If I am too nervous to take a group class while I am nursing an injury, but still want to train in the gym more than 2x/week, what are my options? You are allowed up to 2 drop ins to open gym per week! As per request, coach Katie will provide additional programming days at a cost of $50-100 for 1-2x/week respectively.
• I’m interested! When do I start? We will begin the cycle as soon as 4 people are on board. Contact katie@crossfitsouthbrooklyn.com to let her know you’re in!

I hurt my shoulder a few years back. It was an injury which should have kept me out of the gym for a couple of months. I ended up taking a couple of sessions with Katie. She recognized the nature of my injury and created a detailed set of guidelines and modifications that allowed me to return to classes within 2 weeks, while still rehabbing my shoulder. I will be forever grateful for that. I can definitely vouch for her expertise in this area. -Gene K

Workout of the Day

STRENGTH

A1. Split Stance Barbell RDL @ 30×1
4 x 6-8 each side

A2. DB Glute Bridge Floor Press @ 30×1
4 x 8-12

Notes:
These 4 sets can be progressive. Rest as needed between exercises, about 45-75 sec.

PARTNER METCON

AMRAP 18:00
30 Strict Chin Ups
60 Walking Lunges
90/70 Cal Bike
20 Strict Chin Ups
40 Walking Lunges
60/50 Cal Bike
10 Strict Chin Ups
20 Walking Lunges
30/25 Cal Bike

Notes:
If you finish what’s written before 18 minutes… start back at the top, team!
Work prescribed is total reps accumulated between both partners. Chip through and divide the work evenly, switching off as needed.
If you do not have bodyweight chin ups yet, use a band that allows you to do 5-7 reps with a mature chin-over-bar finish at a time when fresh.

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CrossFit Group Class Programming Template (WK6/9)

Steven excited for another chance to wear these Louise ears to workout during theme week 2

CrossFit Open Theme Weeks & The Extracurricular Open

Now onto the fun stuff! CFSBK will spice up the Open with Theme Weeks and the Extracurricular Open. If there’s gear to wear, rock it at Friday night Fever or Saturday classes through the Open.

Theme weeks

• Week 1: CFSBK (Evil) Spirit Week! A sea of darkness known as CFSBK imposes over the Open on week one! Wear all black and if you have a black CFSBK Skull and Bones shirt, rock it!
• Week 2: Rainbow Explosion Week! Wear alllll the colors and patterns! This is your week to channel your inner Coach Katie and rock the flashiest or loudest gym wear you have.
• Week 3: Arts & Crafts Week! Draw a coach! We’ll provide paper and art supplies for you to draw a CFSBK coach and we’ll post them all at the front of the gym! 

The Extracurricular Open
Weekly challenges for members to flex their creative muscles through the Open!

• Week 1: CrossFit Open Haiku “The CrossFit Open. Poetry and sweat abound. Can you lift our souls?” 
• Week 2: Best Dressed In connection with Rainbow Explosion week, who was the most EXTRA?!
• Week 3: Dress like a coach! Break out the fake tattoos and No Bulls to do some CFSBK cosplay.

The winner of each week’s Extracurricular Open receives 5 extra classes or 2 CFSBK clothing items of their choice! Winners will be determined by a secret cabal at the top of CFSBK. Only individuals who are officially registered for the Open through CrossFit are eligible for prizes

Register for the 2023 CrossFit Open!

Workout of the Day

METCON

EMOM 12:00
A. 8-12 ea Single Arm High Pulls
B. 4-6 Tall Box Jumps
C. 4-6 Snatch Grip Behind the Neck Push Press @ 31×1 tempo
D. 30 sec Bike OR Fast Plate Hops

Notes:
For the box jump, start with a lower box than usual. Focus on explosive hip/knee extension, land with legs as straight as possible. Soft boxes only!!!

STRENGTH

Hang Power Snatch
2 reps x 6-8 sets

ASSISTANCE

3 Sets:
10-15 DB Bicep Curls
20 sec ea Adductor Side Plank

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CrossFit Group Class Programming Template (WK5/9)

Toni clearing our the Clean and Jerk ladder from last year’s Wet Hot American Throwdown

The Ethos of CrossFit

Check out Nicole Carroll’s take on the Ethos of CrossFit. Nicole is a bonafide OG and the GM of education for the company.

Results
Accountability
Belonging
Camaraderie
Service
Humility
Integrity and Excellence
Discipline
Grit
Virtuosity

Workout of the Day

PARTNER 20.2

AMRAP in 30 minutes:
4 Dumbbell Thrusters (50/35#)
6 Toes-to-Bar
24 Double-Unders

Notes:
This workout is a play on Open WOD 20.2, which was a 20 min solo workout. Today we have a longer work period, with rest included.
Partners will alternate full rounds of work. Aim to be consistent as you and your buddy accumulate volume in this heavy hitter!
In full classes today, be mindful in your transitions to/from pull-up bar and in setting down your DB’s/jump rope.

Scaling:
Choose a DB weight that is very challenging for you. In other words, shouldn’t be able to do more than 8 or so reps at a time.

TTB:
a. 3-5 reps/round (a comfortable unbroken set)
b. 6 hanging leg/knee raise

DU
a. 12 DU’s, can also count attempts
b. 36 single unders

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CrossFit Group Class Programming Template (WK5/9)

Gianna setting up for yesterday’s reverse lunges 

How and When to Perform the CrossFit Open Workouts

CFSBKers will have three options for completing the CrossFit Open workouts each week. Check out your options below and make sure to register for the Open. This is our 13th year participating in the Open and already have nearly 70! CFSBKers registered to participate! Monday we’ll share some fun activities around the Open we’re going to run this year!

Friday Night Fever

Every Friday starting at 6pm we’ll run three heats of the Open workout in 597. This is a more festive approach to the Open where we light up the space, break out the discoball and encourage folks to come watch. It’s a lot of fun! If you want to participate just RSVP for a heat time on Zen Planner (FNF is available only to people registered for the Open through CrossFit). 

Note that your heat start time means that’s when we’ll review the standards and start your workout. All warm-ups will be DIY beforehand. We also ask that after you perform your workout (and recover) you help judge someone from the next heat. Volunteer judges from folks watching are also extremely appreciated!!

Saturday Classes

We will run the Open workouts Saturdays in group classes on 2/18, 2/25 and 3/4. Sign-up for these classes will work as normal and be available to all CFSBK members. Note that individuals not registered for the Open through CrossFit will do a modified version of the Open workout instead of the official version.

Each class will include a warm-up, standards review and then run two heats of the workout so that one person can perform the workout while another judges before switching roles.

Open Gym

Members who would like to perform the workout in Open Gym between Thursday and Monday are allowed to but need to manage getting their own judge. Their judge needs to be someone else registered for the Open or well versed in CrossFit.

Workout of the Day

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CrossFit Group Class Programming Template (WK5/9)

Danny C & Co take 3rd Place at The Fittest Experience 2023!

Prior to joining CFSBK, I was a member of a now-defunct gym in Austin, TX, the members of which migrated over to Lumos Fitness Collective (where David just was!) following its closure. I did my best to stay in touch with as many people as possible following my move to New York, which included two guys I trained with on a regular basis. We keep in regular contact, and when they asked me to fill in for an injured teammate at The Fittest Experience 2023, I couldn’t say no.

The Fittest Experience has been around since 2009, only growing in size & stature within the competition community over those fifteen iterations. Various venues in the Austin region have hosted the competition, which now takes place at the Williamson County Expo Center in Taylor, TX. Team Lumos FC qualified one spot out of intermediate, putting them in a top seed in the Scaled Teams division. I did my best not to disappoint, contributing my fair share en route to a third place finish out of twenty-two teams. Hats off to the entire Lumos community for showing support all weekend long, including CFSBK Coach Emeritus Noah and former member Andy

Workout of the Day

STRENGTH

A1) Sumo Deadlift
8-6-4-8

A2) Single Arm Tall Kneeling DB Press
3 x 8-12 ea side

Notes:
Rest about 1 min between exercises.
Use your training notes from last week to guide you today. Ideally both exercises should be heavier today.

For the deadlift we will use wave loading. If you were here last week, aim to start your set of 8 reps a bit heavier than the 8 you did last week. If you weren’t, start with a moderately challenging weight for the set of 8 and increase load for each work set as the reps decrease. The final set is intended to be the same or heavier than the first.

Here is an example:
Warm up set or two: 115×8, 145×4
Work sets:
165×8
180×6
190×4
170×8

METCON

Every 3 min x 5 rounds
12 Sit Ups
50′ Double Kettlebell Front Rack Carry
Max Reps Calorie Bike until 1:30 mark of each round

Notes:
Start at an 85% pace, something that feels sustainable if you were going to do 3 rounds in a row (no rest) with the same exact output. Hold that pace for 3 rounds and then aim to increase in the second half of the workout. Your score is the bike calories achieved across all 5 rounds. Go heavy on the carry

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CrossFit Group Class Programming Template (WK5/9)

Eric with great positioning on this double kettlebell front rack carry. Be like Eric today.

Introducing, IronWorks

If you find yourself skipping out on the gym or modifying movements due to nagging aches and pains, then IronWorks is the right fit for you. Under the watchful eye of coach Katie, our in-house physical therapist, this program will focus on rehabilitation and performance simultaneously. She believes that training injured athletes to return to sport should be a systematic process that is tailored to the individual. Every participant can expect corrective strength balance work while safely resting their respective injury. In working with hundreds of clients over the last decade, Katie has established clear strength benchmarks that indicate an athlete’s preparedness to deadlift, run, press overhead, and so on. By following IronWorks, athletes will gain this objective knowledge and return to sport stronger and more confident than before.

What: 60 min semi-private personal training, 2x/week. Carefully planned programming provided to allow injured persons to train without worry. Similar to a regular personal training session, IronWorks will have a unique programming cycle. Based on movement screening and strength testing, folks attending class will follow an individualized strength cycle with pain-free scaling options alongside a group conditioning piece.
~30 min dedicated warmup/strength, ~30 min conditioning as a group

Upper Body Press/Squat Day

Upper Body Pull/Hinge Day

When: 8-9am Tue/Thurs at 608

Who: Anyone, really! Although Katie specializes in training injured individuals, she will always be able to help you reach your goals! Capped at 6 people.

Cost: $650/mo ($75/class, 8-9 classes per mo)

FAQ:

• What if I can’t make it to a class, will a session be wasted? No! You may drop in at open gym to complete your missed day at another time that week
• What if I can only make one day, but really want to sign up? You may do one day per week in person and drop in at open gym to complete your missed day at another time that week.
• What if I want to train more than 2x/week? I am a regular group class member and am looking to get a little more time in the gym. If you are registered with this monthly program, you are allowed up to 2 extra group class drop ins per week.
• If I am too nervous to take a group class while I am nursing an injury, but still want to train in the gym more than 2x/week, what are my options? You are allowed up to 2 drop ins to open gym per week! As per request, coach Katie will provide additional programming days at a cost of $50-100 for 1-2x/week respectively.
• I’m interested! When do I start? We will begin the cycle as soon as 4 people are on board. Contact katie@crossfitsouthbrooklyn.com to let her know you’re in!

Workout of the Day

“LAURA”

With a partner, complete as many rounds as possible in 21 minutes of:
30 Calorie Row
20 Burpees Over Rower
10 Power Cleans (155/105 lb)

Notes:
On a 21-minute clock, perform as many rounds and repetitions as possible (AMRAP) of the prescribed work in the order written with a partner.

Rep counts listed are total reps accumulated by both partners working together. Divide the work as needed, chipping your way through each movement before moving to the next.

Today’s workout was written for Special Agent Laura Schwartzenberger, 43, who was killed while executing a search warrant related to a violent crime against children. Schwartzenberger, who joined the FBI in 2005, was fatally shot by a suspected child pornographer on Feb. 2 in Sunrise, Florida. Learn more here.

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CrossFit Group Class Programming Template (WK5/9)

Allie and Harry cruising down Degraw street 

The Return of Active Recovery!

With coach Whitney gone traveling, we will no longer offer Range & Resilience, however we are excited to announce the return of Active Recovery taught by Sasha Slocombe. This class starts this weekend and will be at the same time as R&R.

Class Description
For an hour you’ll be guided through a combination of soft tissue work, mobility techniques, yoga infused movement flow, and relaxing breathwork. Perfect as a rest day or as a light day’s work for beginners and everyone in between. This restorative class is also great for non-CrossFitters and anyone who could use a little de-stressing love.

Schedule

Saturdays at 9AM in The Annex
*Note that this class will finish at 9:50AM so folks can take group class afterward if they choose.

Workout of the Day

STRENGTH

A. E2MOM 12:00
2 Cleans

Notes:
These are squat cleans, to be done as separate single lifts, not touch and go. Take the time needed to reset for your second rep.

B. Front Squat
3×5

Notes:
Heavier than last week!

METCON

7 Rounds for Time of:
7 Kipping Pull-Ups
14 Air Squats

Notes:
Get after it!

Pull-Up Scaling:
a. 4-7 reps/round
b. 3-4 strict reps/round
c. 7 jumping pull-ups (use a surface that puts fingertips 6″ below height of bar when you stand underneath it)

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CrossFit Group Class Programming Template (WK5/9)

One of our Open Raffle winners, Ashima throwing down during the 2019 CrossFit Open

62 CFSBKers are Registered for the CrossFit Open so far!

WOW! Since last posting our Open Roster for Team CrossFit South Brooklyn has doubled!! Huge respect to everyone who has made the decision to sign up and represent our gym. Remember there is strength in numbers so don’t hesitate and sign up today!!

What is the Open?
The Open is the first phase in the CrossFit competitive season consisting of three workouts programmed over three weeks. The vast majority of people participating in the Open are doing it for fun, to be part of the global community, to celebrate their affiliate and/or to challenge themselves. The best in the world do it to qualify for the next levels of competition which eventually lead to the CrossFit Games. One workout is released each week with three versions to choose from (“Rx’d” “Scaled” and “Foundations”) so that ANYONE regardless of ability or experience can participate. This is the one time a year everyone in the global CrossFit community comes together to celebrate fitness and throw down as one. It’s not uncommon for over 300k people to participate in the open!!

How does it work?
The first thing you need to do is register at CrossFit.com and make sure to put CrossFit South Brooklyn as your home affiliate. Through the three weeks of competition we’ll program the Open workout in group classes every Saturday as well as a special Friday Night Lights version if you want a little more fanfare around the event. This is a great opportunity to lean into the spirit of competition and “nerd out” on a workout much more than you typically would!

Stephanie Arabagian
Sammuel Auld
Casey Bader
Vinicius Baggio Fuentes
Tanner Beal
Tristan Bel
Paul Bennett
Laura Berk
jacinto Bonilla
Shawn Campbell
Anthony Casola
Ahmaed Cephus
Karl-Henry Cesar
Ashima Chitre
Kevin Clark
Sheryl Cohen
Dan Conroy
Harry Copeland
Caleb Crain
Zel Crampton
Ryan Dutch
Cidney Falk
Elizabeth Fine
Omar Francis
Cole Francum
Micheline Gaulin
Sara Greenberg
Richard Greenspan
Katie Harper
Maria Heinegg
Andrew Hill
Linda Hutsal
Mike Iaia
Dan Kang
Dylan Ketchum
Olena Knyzhnyk
Cathy Kolcun
Christina LaBrie
Miriam Levin
Ashley Macha
Matt Merenich
Aafiya Mohammed
Gerry Mullany
David Osorio
Kaushal Parikh
Erick Pinto
Nicolas Preuss
Hung Quach
Suzanne Rollins
Tasha Russo
Lee Savage
Ashley Sawyer
Laura Siegle
Joseph Sinchak
Arin Soyen
Yu Tian
Gianna Valentini
Keith Walter
Renaldo Webb
Avery Wittkamp
Jonathan Wright
Tong Xiang