CrossFit South Brooklyn

Established 2007

Tuesday 9.29.20

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CFSBK Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am, 12pm & 6pm
Morning Mindfulness: 8am
Fit55 @ Home: 11am Fit55 Zoom Room (Password: fit55)

Today’s Programming

CrossFit

D Day: Pulling / Trunk

STRENGTH

EMOM: 12:00
A: 8-12 Bent Over Dual Arm DB/KB Rows
B: Side Plank :30-:45
C: Side Plank :30-:45

METCON

5 Rounds FT:
12 DB Muscle Snatches
10 Box Jumps
8 Kipping Pull-Ups

Notes:
DBSn: 12 total reps, alternate after 6 reps
BJ: 24″/20″/16″
KP: 8 Kipping / 4-6 Strict / 8 Jumping Pull-Ups

CFSBK @ Home

Warm Up

20:00s for Quality
12 Alt Sit Outs
12 Kettlebell Swings
6 Hand Release Push Ups
24 Agility Dot Drill

*Perform the 1st Agility Dot Drill in the video for 24 Reps.

Strength

A1. Single Arm Military Press
4 x 6 – 8 Reps Each
A2. Kroc Row
4 x 8 – 10 Reps Each
A3. Bird Dog Knee to Elbow
4 x 12 – 15 Reps Each

Fit55 @ Home

Warm-Up

3 Rounds:
8 Alt Reverse Lunge with OH Reach and Twist
8 Tall Plank to Down Dog
4 Prone Cobra with a :05 Hold

Strength

4-5 sets each of:
1) 8 Alternating Goblet Tall Kneel to Standing
2) 8 Bent Over Rows with a :02 Hold

*Rest about :30-1:00 between exercises

METCON

15 Minutes of Continuous Effort:
5e Single Arm Front Rack Squats
10e Single Arm Sumo Deadlift High Pulls
20 Bicycles

Aim to work continuously at a moderate pace, resting only as needed between exercises.


The Good Old Days! 2016 Open Video by Alex B

Monday 9.28.20

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CFSBK Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am, 12pm & 6pm
Teens/Preteens: 4:30pm

Today’s Programming

CrossFit

C Day: Horizontal Press / Squat Day 2

Strength

A1: Pause DB Bench Press
3×12-16
A2: Theraband Reverse Fly
3×16-24

CONDITIONING

AMRAP 20:00
5 Front Squats
10 Burpees
15 Tuck-Ups

Notes:
Go heavy on the Front Squats such that 5 is a challenge and will slow you down. Perform the tuck-ups as demonstrated in the video below.

CFSBK @ Home

Warm-Up

3 Rounds:
5 – 10ea DB External Rotations
10 NP Burpees
10 ALT Cossack Squats

METCON

AMRAP 15:00
5ea SA DB FSQs
10 Push-Ups
10 V Ups or Tuck-Ups

Rest 5:00

AMRAP 15:00
5ea SA DB FSQs
10 Push-Ups
10 V Ups or Tuck-Ups

Sunday 9.27.20

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CFSBK Zoom Room (Password: CFSBK)
Active Recovery: 10am

CrossFit

MetCon/Strength

EMOM 12:00
6 Deadlifts
3 Hang Power Cleans
1 Thruster

Notes:
Complete the barbell complex as one unbroken set each round. Build up to a challenging load. You may cycle the last hang power clean right into the thruster.

STRENGTH

Max Strict Chin-Ups x3
Rest: 3:00

Notes:
If you can do 10 or more unassisted chin-ups in the first set, go for a max set unbroken then match your total volume in the first round in each subsequent round, regardless of how many mini sets it takes you.

For example:
Set 1: 15 reps Unbroken
Set 2: 6+5+5 Reps
Set 3: 5+5+3+2+1 Reps

If you can’t do around 10 chin-ups use a band that allows you to perform 10-15 reps on your first set then continue as described above matching your first set volume. Regardless, aim for three challenging sets of about 10+ reps. If banded chin-ups are too difficult for you perform three sets of 12 Self Assisted Chins.


Charlie N thinking: “So many Push-ups…”

Tragedy Strikes at an Aerobics Competition – Key & Peele

Saturday 9.26.20

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Virtual Class Zoom Room (Password: CFSBK)
CFSBK @ Home: 10am

Today’s Programming

CrossFit

STRENGTH

Back Squat
3-3-3-3-3

Work up to a heavy triple on the back squat. This is the lowest rep range we’ve programmed since reopening so see where you’re at. This is not a 3RM, you should have 2 or so reps in reserve.

METCON

EMOM: 12:00
A:1:00 Max Reps Double Unders or Single Unders
B:1:00 Max Reps: DB Push Press or Strict HSPU
C:1:00 Max Reps FFE Alternating Reverse Lunges (suitcase loaded)

Notes:
FGB style, no rest between stations
DU: If you want more or a aerobic steady workout opt for singles, if you want to turn the heat up opt for doubles.
DB PP: These should be medium weight and high-ish volume. Aim to get 15-25 reps per set. It should be too heavy for you to do the entire minute unbroken.
HSPU: 1-2 Abmats. Opt in HSPU if you can get around 6-10+ in a minute.
LG: Use the same DBs you used for the DB Push Presses. Elevate with a 45lb Plate

ASSISTANCE

3×12-15
Seated Lateral DB or Plate Raises

Notes:
Go light and chase the burn. Hold the top of every rep for a one beat and control the descent.

CFSBK @ Home

Warm Up

12 ALT 90/90
6ea Thoracic Spine Active Rotation
6 Inchworm Supermans

METCON

20:00 EZ Pace
3ea Turkish Get Ups
10 American KB/DB Swings
10 Zombie Sit Ups
10ea Lateral Hop + Stick

Strength

5 Sets on Each Side of:
2 x SA Hang Power Clean
+ 3 x SA Waiter Squats
+ 4 x SA Push Presses
+ 5 x SA Thrusters


Thursday’s Yoga in the Park with Coach Whit! This class counts the same as a virtual class and will not deduct from your weekly gym visits. Come one, come all!

Video of RBG’s Personal Trainer Doing Pushups in Front of Late SCOTUS Judge’s Casket Goes Viral

Friday 9.25.20

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CFSBK Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am, 12pm
Morning Mindfulness: 8am
Fit55 @ Home: 11am Fit55 Zoom Room (Password: fit55)

Today’s Programming

CrossFit

STRENGTH

3+ Sets / 15:00
8e Windmill
16e DB or KB Bent Over Rows (bench supported)

METCON

With a running clock:
30 Cal Air Bike
30 Kettlebell Swings
30 Cal Air Bike

Rest 3:00

25 Cal Air Bike
25 Kettlebell Swings
25 Cal Air Bike

Rest 3:00

20 Cal Air Bike
20 Kettlebell Swings
20 Cal Air Bike

Notes:
AB: Go hard on these, increase intensity per round. Sub the same cals on the rower.
KB: Choose a challenging weight and see if you can go unbroken

CFSBK @ Home

Workout of the Day

For Time:
10 Alt DB/B Snatches
15 Lateral Burpees Over DB
20 Alt DB/B Snatches
15 Lateral Burpees Over DB
30 Alt DB/B Snatches
15 Lateral Burpees Over DB
40 Alt DB/B Snatches
15 Lateral Burpees Over DB
50 Alt DB/B Snatches
15 Lateral Burpees Over DB

Notes:
Time cap is 20:00
This workout is an @ Home take on CrossFit Games workout 17.1

Fit55 @ Home

Warm-Up

3 Rounds:
5e Single Leg Reaches
10 Alternating Bear Plank Shoulder Taps
10 Alternating Seated Single Leg Lift Offs

Strength

4-5 sets each of:
1) 8e Ground to Overhead
2) 8 Sit Up to Hips Up
3)8 Seated Knees to Chest

*Rest about :30-1:00 between exercises

Interval Conditioning Circuit

4 Rounds:
1:00 Alternating Arm Gorilla Rows
1:00 No Push Up Burpees
1:00 Rest

Aim to work continuously at a challenging pace on the work stations.


Adam N on yesterday’s EMOM.

Added Times:

Next week we are adding additional 6:30pm training slots on Mondays and Wednesdays in 608! We will be gradually adding more and more training availability as we open up to more members.

In Lifting Color Ep.5: “It’s More Than the Invitation”

Thursday 9.24.20

Posted on

Virtual Class Zoom Room (Password: CFSBK)
Yoga in the Park: 7am
Pilates Happy Hour: 6:00pm
Kids: 4:30pm

Workout of the Day

STRENGTH

Bench Press
10-10-10

Notes:
Work up to three sub max heavy 10s. You should have 2-3 reps in reserve every set. Don’t use clips on your bar just in case.

METCON

EMOM 15:00
A: 15-20 Wall Ball Shots
B: 15-20 Push-Ups
C: 15-20 Box Jumps

Notes:
5 Rounds of each movement.
WB: Choose a weight, height and rep range that will make this into one challenging unbroken set. 25/20/14/10
PUSH: Challenge your muscle stamina. Each round should be difficult but doable in 1-4 sets. If needed do a hybrid of strict and knee push-ups.
BJ: Step Down (24″ / 20″ / 16″)


Coach Ro working with Aaron on some weighted pull-ups

The CFSBK donations for Operation Backpack are still rolling in! We’re over 2.5x our goal of $1,000 with $2,607 raised as of yesterday evening. Thank you!!!

Yoga in the Park Today

Join Coach Whitney this morning at Prospect Park for some outdoor Yoga!

Yoga @ 7AM, near the Bandshell

What to bring: Your mask and your mat! Possibly some bug spray.

Weather plan: There’s almost no chance of rain. But if anything changes, I’ll email again here and post to the CFSBK blog comments.

Running a Gym in 2020: CrossFit Hyperactive

Wednesday 9.23.20

Posted on

Virtual Class Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am, 12pm & 6p

Today’s Programming:

CrossFit

STRENGTH

Deadlift
3-3-3-3-3

Work up to a heavy but technically sound triple. Dead starts, no touch and go.

METCON

AMRAP 20:00
5 Strict Pull-Ups
10 Deadlifts
15 Calorie Row

Notes:
Aim for around 5 Rounds.
Pull: 5 Strict / 5 Banded / 5 Self Assisted
DL: 1-2 sets per round (+/ 225/185/155/135/115/-)

CFSBK @ Home

Warm Up

12 ALT Scorpion Stretch
6 x 2 Steps FWD/2 Steps BKWD Bear Crawl
6 x Yoga Push Ups

Strength

A1. Half Kneeling Arnold Press
4 x 6 – 8 Reps Each

A2. DB Elbowing Row
4 x 8 – 10 Reps Each

A3. Side Plank Knee Lifts
4 x 12 – 15 Reps Each

METCON

3 x Tabata (:20 on / :10 off x8)
Rest 1:00 Between Tabatas

Tabata 1
Mountain Climbers

Tabata 2
Single Arm Overhead Hold
*alternate rounds between left and right

Tabata 3
Single Arm NP Renegade Rows
*alternate rounds between left and right


Camille C Power Cleans

Don’t forget to fill out our 2020 Feedback Form! We want to know what you think!

Funds are still trickling into our “Education Front Line” fundraiser benefiting Operation Backpack! We are currently at $2,334 raised for kids in need! Thank you!!!

Samir C on two recent Podcasts

Check out CFSBKer Samir C who recently did two podcasts which we would love to share with the community.

This one is The Philosophy of Anxiety

And another on How Psychedelics Can Affect Mental Health

Check them out!

Tuesday 9.22.20

Posted on

CFSBK Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am, 12pm & 6pm
Morning Mindfulness: 8am
Fit55 @ Home: 11am Fit55 Zoom Room (Password: fit55)

Today’s Programming

CrossFit

Workout of the Day

5 Rounds for time of:
48 Double Unders
18 Burpees
12 Back Squat
6 Push Press

Notes:
25:00 Cap. The barbell exercises are taken out of the rack and should be heavy enough that you want/need to perform them in two sets.
DU: 48DU/24DU/48 Alt2/96 Singles
BSQ: 1-2 sets
PP: 2 sets, same as BSQ weight. If overhead mobility prevents use of a a heavy barbell substitute 12 heavy DB Push Presses

CFSBK @ Home

Workout of the Day

8 Rounds on a continuous clock:
1:00 Alt Windmills
1:00 Forearm Plank
1:00 Air Squats
1:00 SA Push Presses
1:00 KB/DB Swings

Fit55 @ Home

Warm-Up

3 Rounds:
10 Alternating Standing Leg Up and Overs
5 Inchworms
5 Prone YTWs

Strength

4-5 sets each of:
1) 8 Goblet Box/Chair Squats
2) 10 Alternating Tall Plank Knee to Opposite Elbow

*Rest about :30-1:00 between exercises

METCON

15 Minutes of Continuous Effort:
10e Push Presses
20 Swings
30 Low Box Runners

*Aim to work at a moderate pace, resting only as needed between exercises.

How are we doing??

CFSBK has been reopened a few weeks now and we want to know how we’re doing! Our feedback form asks about our COVID protocols, class registration systems as well as programming and coaching. This is inclusive of all membership types. Please take a moment to contribute your thoughts!

CFSBK 2020 Feedback Form

Operation Backpack Update

Wow! We set a fundraising goal of $1,000 for Operation Backpack and the CFSBK community crushed it raising over double that at $2,186!! Thank you to everyone who contributed and made this crazy year a little better for children living in homeless and domestic violence shelters throughout the five boroughs of New York City. Thank you!!

Monday 9.21.20

Posted on

CFSBK Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am, 12pm & 6pm
Teens/Preteens: 4:30pm

Today’s Programming

CrossFit

Workout of the Day

AMRAP 35:00
16 Bent Over Barbell Rows
270m Run
16 Kipping Toes to Bars
16 Cal Bike or Row
16 Kettlebell Swings
16 Anchored Sit-Ups

Notes:
Aim for a steady aerobic pace. Don’t sandbag it, but strap in for the long haul.
Rows: Each rep starts from the floor
T2B: 16 Kip / 8-12 Kip / 6-8 Strict / 16 Hanging Knee Raise
KB: heavy! (32 / 24 / 20 / 16)

CFSBK @ Home

Warm Up

2 – 3 Rounds:
12 Alt 90/90
12 Alt Table Inside Outs
12 Mountain Climbers

Strength

A1. Yoyo Squats
4 x 6 – 8 Reps
A2. CrossBody RDL
4 x 8 – 10 Reps Each
A3. Reverse Crunches
4 x 12 – 15 Reps

*A3 Scaling Option: Supine Leg Raises

METCON

12:00 AMRAP
3 Push Ups
4 NP Burpees
6 ALT Reverse Lunges

Untitled
Ashima and her BBF take on “Education Front Line” yesterday. Thanks to everyone who took this workout head on whether at the gym, in zoom class, at the park or on your own anywhere! We far exceeded our goal of $1,000 for Operation Backpack with $1,924 raised for kids in need. Thank you to all who donated and to our amazing teachers.

Sunday 9.20.20 “Education Front Line”

Posted on

CFSBK Zoom Room (Password: CFSBK)
Active Recovery: 10am

Workout of the Day

Strength

Bench Press
3×8-10

“EDUCATION FRONT LINE”

AMRAP 20:00
1-2-3-4-5-6-7-8…
SA DB Hang Power Clean
SA DB FSQ
SA DB Push Press

There is some symbolism built into the programming of this workout.

Ascending rep scheme: The workout starts at one rep per arm and moves up through the 20 minutes. Each round represents a new grade (3rd grade, 4th grade etc) and the idea is to see how far you can make it. Can you clear 12 rounds and make it into higher learning?

Single DB: The workout is intentionally austere with only one DB to work with. This represents how teachers across the country have to be creative and versatile with limited resources to get the job done. With one DB we’ll do three different movements (Hinge, Squat, Press) in order to create a well rounded workout.

Single Arm: This represents the uniqueness of each student and how teachers need to distribute their effort among varying levels of learners to get them through their education.

Today’s Hero Workout honors the contributions to society our teachers and administrators make every day in service of our children and the future of this country. Now more than ever, we also want to acknowledge the obstacles that every teacher faces going into this new and unprecedented school year. Last March, with essentially no prep time educators pivoted to distance learning with limited resources and experience to finish out the school year. This Fall, many are going back into school buildings risking their own safety and that of their loved ones to provide for their students and communities. In our discussions with teachers and administrators, anxiety is high, stress is prevalent and each district has offered varying levels of support, communication and thoroughness in their safety plans. With this workout we honor their personal sacrifices and acknowledge their profound importance to society.

Today several of CFSBK’s teachers will be performing this workout at Thomas Greene Park. We decided to keep it outside so that we can accommodate more than 8 people and some teachers had chosen not to engage in any indoor group activities before the school year started.

Operation Backpack

CFSBK is partnering with Operation Backpack which has the goal of providing brand new backpacks and grade-specific school supplies to children living in homeless and domestic violence shelters throughout the five boroughs of New York City.Please help us support Operation Backpack® 2020, a community service of VOA-Greater New York, by making a donation. Even a small donation will help! Our goal was $1,000 however our amazing community has already surpassed that!! Lets see how far we can take it!

Here is our donation page!

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