Workout of the Day

WARM-UP

3 Rounds:
10-15e SL Calf Raises (2-2-1-2 tempo)
8-12e Shoulder External Rotations
:30 Arms only Air Bike
:30 Total Body Air Bike

SKILL: Double Unders

METCON

Every 4:00 x 5 Rounds:
10-15 DB Bench Press or Dips
1:00 AMRAP Double Unders

Notes
Choose between a DB Bench Press or Ring or Matador Dips.

Waiting for 22.2 to be announced like…

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22.1 Results are in!

Congratulations to everyone who took on 22.1! We have 91 CFSBKers who signed up for the Open this year and gave it their all in week one. Below you can see the leaderboards for the gym at large as well as the men’s and women’s divisions. If you’d like to sort by age group or another category you can create a custom leaderboard on the games site to see how you stacked up with your peers!

Regardless of where you placed in 22.1, remember that the Open is an opportunity to push yourself a little harder than you normally would and put up a score you feel reflects a hard effort for you. Around 300k people have signed up for the Open this year which is 300k different reasons, motivations and opportunities to be part of this worldwide event. Big respect to everyone who took on 22.1. Onward to week 2!

Overall Leaderboard (all divisions)

Women's Leaderboard (all ages)

Men's Leaderboard (all ages)

Workout of the Day

SKILL: Toes to Bars

METCON

6 Rounds for Quality and Load:
6 Push Presses
12 Kipping Toes to Bars
:45 Air Bike
Rest 3:00

Notes
Move through the three exercises at increasing intensity/load each round. For the Toes to Bars, especially if you’re signed up for the open, focus on full ROM. Drop volume to 6-8 reps per round if needed. Sub partial range of motion KT2Bs or Hanging Knee raises if you cannot hit the bar. The Push Presses should be unbroken and taken off the floor, try to increase the weight each round if you can.

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Steph trying to lay low until the Open blows over

New Starting Strength Cycles Live

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 Cycle

Days & Time: Tuesdays & Thursdays from 7:30am-9am
Dates: Tuesday, March 8th – Thursday April 28th
Price: $220 per month ($440 total, excluding NY Sales Tax)

Register Here

Afternoon Cycle

Days & Time: Monday, Wednesday & Fridays 11am-12:30pm
Dates: Monday, March 7th – Friday, April 29th
Price: $330 per month ($660 total, excluding NY Sales Tax)

Register Here

Evening Cycle

Days & Time: Mondays & Wednesdays from 7:30-9pm and Fridays from 6:30-8pm
Dates: Monday, March 7th – Friday, April 29th
Price: $330 per month ($660 total, excluding NY Sales Tax)

Register Here

Workout of the Day

WARM-UP

3 Rounds:
1:00e Kettlebell Mixed Rack Suitcase Carry
1:00 Plank
8-12 Weighted Hanging Leg Raises

STRENGTH

Pendlay Row
8-8-8-8-8

Notes
In 5 total sets, work up to a heavy 8 on the Pendlay Row. Each rep should be pulled from a dead start off the floor. If you cannot maintain a neutral spine with the bar, use risers below the plates such that you can.

METCON

AMRAP 9:00
36 Double Unders
18 Sit-Ups
9 Slam Balls

Notes
DO DOUBLE UNDERS!! If you can do ONE double under, perform a lower rep scheme if needed. Some options would be: 32, 16, 8 or even 4 reps per round.

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Pierre’s 22.1 Vibes.
Photo by Thomas Hinton

Kristen Holte does 12+ Rounds of 22.1

Did you take on 22.1 yet?? Here is Games athlete Kristen Holte breaking 12 rounds on this workout. Absolute meat robot!

Workout of the Day

CrossFit Open 22.1

AMRAP 15:00
3 Wall Walks
12 Dumbbell Snatches
15 Box Jump-Overs

Notes
Men’s Rx: 50lb DB / 24″ Box
Women’s Rx: 35lb DB / 20″ Box

Scaled Mens: 35lb DB / 24″ Box (step-up allowed) modified Wall Walks
Scaled Women’s: 20lb DB / 20″ Box( step-up allowed) modified Wall Walks

For Foundations and age division standards visit the official standards page.

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Workout of the Day

METCON

E3MOM x30 minutes

A: 500/400m Row

B: 1 Round of:
12 Wall Ball Shots
6 Strict Pull-Ups
12 Tuck-Ups

Notes
Every 3:00 alternate between A and B for a total of 5 sets each. Plan to move at a sustainable pace for 30 minutes

If you’re registered for the Open consider making today a recovery workout by decreasing the intensity and volume as you see fit. For example, you can just row at an easy pace for 2:00 per round and decrease the wall ball weight/height. If you’re not doing the Open and want to make this more challenging, consider using a heavier medball than you typically would.

This workout will be run at CrossFit Group classes at 6am, 7am, 8am, 10am, 12pm and 4:30pm. Starting at 6pm we will be running 22.1. Details below.

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Sign Up for Friday Night Fever!

Starting at 6pm we’ll be running three heats of 10 athletes performing 22.1 tonight! In order to get a slot sign up on the google doc below. We’re also looking for volunteers who are able to act as judges in each of these heats. You can sign up to judge via the same spreadsheet. We will review all standards prior to each heat.

Quick Notes
– The heat you sign up for is the START time for your workout. Please be in 597 15 minutes prior to your selected time to get briefed on the workout standards and get your station set up. If you don’t show up prior to your heat start time you may be removed from your heat.
– Warm-Ups are DIY for FNF. You can warm-up in 608 prior to your start time.
– FNF is a community event, we encourage spectators as well as participants to hang around or come early, stay late and judge another heat to make everything run smoothly.
– FNF is a free event which will not count against your membership. This event is open to CFSBK members and you MUST be registered for the Open to participate.
– Please take a moment to review all the movement standards listed on the CrossFit Games site for additional clarity.
– Didn’t get into FNF? We’ll be running this workout tomorrow all day in group classes!

Sign up for Friday Night Fever 22.1!

Workout of the Day

STRENGTH

Overhead Squat
1-1-1

Notes
Work up to a challenging but submax heavy single on the overhead squat. If this is a movement you really struggle with, perform 3-5 reps instead of 1 for your work sets. We encourage a 3-1-1-2 tempo today.

METCON

“Mini Nancy”

3 Rounds for time of:
400m Run
15 Overhead Squats

Notes
This is a lower volume version of the classic benchmark workout “Nancy” which is traditionally 5 rounds at 95/65 lbs.

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Coach Katie talking Friday Night Fever Details for all you far out cats looking for a groovalicious CrossFit Open

22.1 Announced Today

At 3pm on Games.CrossFit.com the first workout of the 2022 CrossFit Open will be announced!!!

What is the CrossFit Open?
The Open is a 3 week world wide competition and the first stage in road to the CrossFit Games. Each year over 300k people participate in the Open as a celebration of both their local and the global CrossFit community. Starting on February 24th, a new workout will be announced on each of the three Thursday nights and everyone registered has until 8pm the following Monday to submit their score to the Games site.

Am I good enough to do the Open?
Yes! Regardless of how long you’ve been doing CrossFit or your abilities, we encourage everyone to sign up for the Open. Each workout has three levels of participation (Rx’d, Scaled and Foundations) which can accomodate anyone’s abilities or skill set. Additionally, there are age group categories and adaptive divisions so that everyone can join in. There are also professional divisions like first responders, teachers, health care professionals, active duty service members etc. just for fun.

Why should I do the Open?
The Open is a great opportunity to lean into the competitive fun of CrossFit and see what you’re capable of. It’s a chance to really focus in on a particular effort and challenge yourself more than you typically would on a given day. Your mindset and how you approach the open is up to you.You can make a goal of just completing each workout and putting your best foot forward or you can watch the worldwide and gym leaderboards to see how you stack up. The goal is to have fun and join together with the worldwide community over three weeks.

Okay I’m in, so how does this all work?
During the Open you’ll have three options for how you complete your workout. The workouts will be programmed on Saturdays classes so you can just RSVP to any of those classes to get it in, otherwise we’ll be hosting Friday Night Lights events at 6:30pm to throwdown in style. Finally, you can also perform the workout on your own time at Open Gym. A requirement for your workout is to have a judge oversee your effort to ensure proper loading, movement standards and verify your performance. We’ll organize all that for you at Friday Night Lights and Saturday classes. Members who would like to perform the workouts in Open Gym will need to coordinate with someone capable of judging their workout. After you complete your workout, you’ll need to log into the CrossFit Games site and list your division, score and judges name each week.

Join 73 CFSBKers and SIGN UP TODAY!

Workout of the Day

STRENGTH

Pause Bench Press
3 sets x 6-8 Reps

Notes
Work up through 3 work sets on the pause bench press. Keep the tempo per rep around (3-1-x-2) and use a spotter. Pause reps can catch up to you sooner than you think!

PARTNER METCON

10 Rounds for time of:
50 Double Unders
10 Deadlifts

Notes
With one partner working at a time, perform 10 total rounds (5 each) of the couplet. Deadlifts should be medium heavy (+/185/155/135/95/75/-)

Assistance

Join 70 other CFSBKers and register for the CrossFit Open!

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Front Rack Prep

Do you struggle with your front rack on cleans/thrusters/push press etc? Here is Arin’s front rack comparison after only 1:00 of doing a little tricep mash on the sleeve of a barbell. (the pictures were taken out of sequence, the comparison was after he did his right arm only) Often the inability to comfortably get your elbows high enough is due to tightness in the triceps and/or lat. This method is a great way to quickly prep you for the position and make front racks much more comfortable. Take a barbell or any hard cylindrical object and proceed to roll out the muscle between your elbow and armpit. Look for spots that feel tender or tight and lay into them. You can rotate the arm in and out as well as flex and extend the elbow while you do this. Perform no less than 1:00 and then test your left to right difference to see if this is a helpful tool for you.

Workout of the Day

Skill: Kipping Pull-Ups

METCON

AMRAP 18:00
6 CTB Kipping Pull-Ups
12 Burpees
6 Box Jump Overs
12/10 Cals Air Bike

Notes
CTBKPU: kipping / 4-6 Strict or Banded / 8 Jumping or Ring Rows

ASSISTANCE

A1: Plate Pullovers
3×12-16

A2: Seated DB Curls
3×12-16

Notes
PPO: Use a 3-2-2-1 tempo
DBC: Dumbbells move at the same time, use whatever arm angle feels best for you. No momentum!

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Kelley is hiking 2,650 Miles over 5-6 Months!

Hey CFSBK,

As some of you know, I’ve been working my butt off over the last couple of years with one goal in mind: hiking the Pacific Crest Trail, a 2,650-mile, 6-month endeavor that goes from Mexico to Canada through CA, OR and WA.

My goal is about to be realized; my hike start date is 3/29, which, unfortunately, means I’ll be leaving NY for a while.

CFSBK has played a huge part in my preparation. I will be going into this hike in the best physical shape of my life, allowing me to enjoy the journey that much more. More importantly, I’ll have great mental fortitude because we’re constantly practicing being comfortable in the uncomfortable with every WOD.

Thank you to David and the coaching staff for pushing and encouraging me. I’ve been around CrossFit for many years, and the coaches at CFSBK are unparalleled in knowledge, professionalism, and attitude.

Thank you to the front desk staff for a smile every time I walk into the gym, setting the positive tone for even the gnarliest workouts.

Extra thanks to Coach Whit who has been programming for me since early 2020 with this PCT goal in focus. I told her I wanted to learn how to better embrace the suck and she didn’t disappoint (often with too much enjoyment, imho). Whit, your constant accountability, encouragement, and patience have been key to me getting to the starting line.

Lastly, thanks to my fellow members. Every single one of you who has caught wind of my PCT plans has responded with enthusiasm and support, which is energy I’ll be taking with me. Special shout out to my beer and donut crews who have been helping me prepare by packing in the calories.

The CFSBK community is invited to an “I’m Off!” party so I can thank you in person and soak in the good vibes I’ll need to draw on along my journey. Hope to see you there!

When: March 12, 7:00-11:00p

Where: Wild East Brewery (on Sackett btw 3rd & 4th)

Best,

Kelley B.

Workout of the Day

METCON

21 Unbroken Thrusters
1000m Row

Rest 5:00

15 Unbroken Thrusters
750m Row

Rest 5:00

9 Unbroken Thrusters
500m Row

Rest 5:00

6 Unbroken Thrusters
250m Row

Notes
These intervals will take you around 30 minutes to complete. The weight should go up on the thrusters each round and challenge you for the given rep range. Aim to go unbroken each round, but if you do need to drop the bar before the reps are complete, just finish up what’s left in no more than one set and continue on.

The Rowing intervals should take you around the following times:
1k: 3:30-4:30
750m: 2:30-3:30
500m 1:40-2:20
250: :45-1:30

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The following three weeks during the Open will not have a dedicated training template. The week will develop based on what is programmed each week for the Open.

CFSBKer since 2017, Simon Ressner hard at work with the FDNY
“Thank you to CFSBK for showing me a new way to get healthier and stronger. I enjoy every time I’m there and I am so impressed by all the people who coach there. In large part because of CFSBK I have been able to stay working in FDNY as a Chief at 62. That’s a gift!” – Simon R

Final Week to Sign Up for the Open

Join 64 other CFSBKers this year and register for the 2022 CrossFit Open!

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The electric bill is too damn high: Here’s why and what you can do about it Gothamist

Workout of the Day

WARM-UP

3 Rounds:
16 Walking Lunges
16 DB Curl to Presses
16 KB RDLS

STRENGTH

A1: 1:30 Sled Push

A2: 10 Weighted Hanging Knee Raises

Notes
Perform 3-5 sets of the two movements.
The sled push should not be a maximal effort. You should be able to move continuously for the full 90 seconds and it should feel like an 80% effort.

ASSISTANCE

5 Rounds:
1:00 Sandbag Carry
1:00 Rest
1:00 Row/Bike Erg/Ski erg/Air Runner/Air Bike
1:00 Rest

Notes
Challenge yourself to lift a heavier sandbag than you have in weeks past!

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CrossFit Group Class Programming Template (WK7/7)

Zach S made a triumphant return to CFSBK this week!

Lost & Found

The Lost and Found album is back! People. Take your stuff home with you. Who leaves a football?? We date when things are left behind and donate unclaimed items after 2 weeks to CHiPS.