Workout of the Day

METCON

“12:00 17.3”

In 12:00 Complete

3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches (Weight 1)

Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches (Weight 2)

Then, 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches (Weight 3)

Notes
Your score for this workout is your time of completion or how far you got within 12:00. The original workout had “gated rounds” meaning you had 8 minutes to complete the first two couplets or your workout was done. If you finished it in under 8:00, then you had 4 minutes added to complete the third couplet at weight 3. This went on for three more rounds rounds like this.
Choose three different Snatch weights that seem realistic for you

Pull-Ups: CTB / Kipping Chin over bar / Jumping / Strict @ 1/2 volume (3/3/4) / Banded /

Mens Rx: 95/135/185
Men’s Scaled: 45/75/95 & Jumping Chest to Bar Pull-Ups
Women’s Rx: 65/95/135
Women’s Scaled: 36/55/65 & Jumping Chest to Bar Pull-Ups

ASSISTANCE

A1: Supine Grip Bent Over Barbell Row
3×8-12

B1: Seated Hammer Curls
3×8-12

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CrossFit Group Class Programming Template (WK6/7)

Katherine playing the age old game, “spot the Joey”. 1 Point.

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Mat Fraser, Cole Sager and Scott Panchik take on 17.3

Workout of the Day

STRENGTH

Front Squat
4 Sets x 6-8 Reps

Notes
In no more than 9 total sets work up through a challenging 6-8 rep set on Front Squats. Keep the reps at 8 in the earlier sets and transition to 6s as the weight increases. Below is an example for someone starting with the yellow barbell.

WU1: 35×8
WU2: 55×8
WU3: 75×4
WU4: 85×4
WRK1: 95×8
WRK2: 105×8
WRK3: 110×7
WRK4: 115×6

METCON

3 Rounds for reps of:

3:00 AMRAP
10 (total) Suitcase Reverse Lunges
15 Anchored Sit-Ups
30 Double Unders

3:00 Rest

Notes
Use two heavy DBs or KBs for your reverse lunges. If you’re doing the open consider using 50/35 lb DBs. For today’s workout, pick up where you left off the prior round. Your score is total rounds and reps completed.

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CrossFit Group Class Programming Template (WK6/7)

Ryan Gosli… I mean Harrity pumping on the assault bike at Open Gym

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CrossFit Health Tip: How much food should I eat?

Workout of the Day

METCON

“Power 11.3”

AMRAP 5:00
1 Power Clean
1 Jerk

Notes
This workout was part of the CrossFit Open in 2011 however the cleans were full squat cleans. The competition loads for 11.3 were 165/105 and should be loads that challenge and slow you down, but still allow you to perform the movement correctly and consistently. In the classic version, world class athletes were performing 35-45 Rounds. Aim for a weight that will get you roughly 20-25 reps. Remember, 1 power clean + 1 Jerk = 1 round. If you miss a jerk, you’ll have to clean the bar again however that rep won’t count towards your score.

ASSISTANCE

A1: DB Bench Press
4×8-12

A2: Double Kettlebell Front Rack Carry
4 x1:00

A3: Wide Grip Ring Row
2×8-12

Notes
Work up through progressively challenging sets of each exercise. You first set should be more of a warm-up/primer set and then each subsequent set becoming a little more challenging than the last. For the Wide Grip Ring Rows, the intention is to work your Upper back more than your lats, so be sure to flare your elbows out, think about spreading the rings at the top and use a more upright angle then you would for a traditional ring row.

BRAIN ASSISTANCE

Can you get this Wordle?

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CrossFit Group Class Programming Template (WK6/7)

Welcome back to CFSBK Erick P! Erick recently returned to Brooklyn from his home country, Ecuador. He is a L2 CrossFit trainer, holds many certifications and is a former affiliate owner in Quito. Catch him in Open gym at a CFSBK near you!

There is only 1 slot left in out Jump Rope Workshop with Coach Lynsey on 2/19!

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Josh Bridges Retests CrossFit Open 11.3 | Paying the Man Ep.086

Workout of the Day

STRENGTH

3-4 Sets of:
10 Double Kettlebell Sumo Deadlifts
48′ Double KB Farmer’s Carry
10-16 (total) Gorilla Rows
48′ Double KB Farmer’s Carry

Notes
Work up to a challenging KB complex. This is a grip strength test for sure!

METCON

For Time:
1000m/800m Row
50 Alternating DB Snatches
50 Wall Ball Shots

Notes
Use a 50/35lb DB if you’re signed up for the Open! Challenge yourself to keep an aggressive but sustainable pace on the row and snatches, then go for broke on the wall ball shots.

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CrossFit Group Class Programming Template (WK5/7)

Have you ever watched any of the CrossFit Games documentaries?? They put one out every year, here is a great one and some Sunday viewing to get you extra motivated for the coming week!

Workout of the Day

METCON

AMRAP 14:00
2-4-6-8-10-12-14-16.. reps of:
Overhead Squats
CTB Kipping Pull-Ups
Burpees

Rest 7:00

AMRAP 14:00
3-6-9-12-15-18-21.. reps of:
Air Bike/Row
Sit-Ups
Box Jumps

Notes
Use a medium weight OHS (+/75/55/45/35/-)
Scale CTB pull-ups to standard kipping, or band assisted/strict at half volume per round.

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CrossFit Group Class Programming Template (WK5/7)

Jessica getting her first muscle-up during the 2018 Open

47 CFSBKers are In The Open

47 of your fellow gym members have signed up for the Open! ICYMI last monday, here is an Open Primer:

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.

SIGN UP TODAY!

Team CFSBK
Tristan Bel
Paul Bennett
Laura Berk
jacinto Bonilla
Runit Chhaya
Sheryl Cohen
Michael Crumsho
Pierre Davidoff
Brian Davis
Katherine Day
Kim Dena
Christopher Dent
Lizzie Donahue
Cidney Falk
Brett Ferguson
Elizabeth Fine
Eric Flaxman
Katherine Fleming
Adam Fleming
Omar Francis
Michael Giordano
Lorenzo Gonzalez
Maria Heinegg
Darren Jer
Jesse Kimmel
Cathy Kolcun
Miriam Levin
Ashley Macha
Lauren Madden
Jacob Mnookin
Gerry Mullany
Matt Osman
David Osorio
Rana Rezvan
Suzanne Rollins
Evan Rosenstein
Lee Savage
Joseph Sinchak
Charles Smith
Jordan Spesak
Patrick Sullivan
Anna Turner
Miriam Uribe
Keith Walter
Renaldo Webb
Grant Wheeler
Jonathan Wright
Joel Zimmer

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I Didn’t Start Weight Lifting Because I Wanted to Be Strong The Cut

Workout of the Day

STRENGTH

A1: DB Windmill
3×8-10e

A2: DB Single Arm Bench Supported Bent Over Row
3×8-10e

Notes
Work up through a challenging three sets on the strength couplet. Set 1 should feel like a 75% effort, set 2 like 85% and set 3 90%+.

METCON

For Time:
100 Double Unders
25 Deadlifts
80 Double Unders
20 Deadlifts
60 Double Unders
15 Deadlifts
40 Double Unders
10 Deadlifts
20 Double Unders
5 Deadlifts

Notes
This is a higher volume workout (300 Double Unders/75 Deadlifts) that should be performed with medium/light weights.Use a DL weight that will make the workout tough, but allow you to keep perfect positions for all 75 reps. Scale Double Unders so that you don’t spend all day trying to clear the higher volume sets.
Full volume (300 reps)
80/60/40/20/10 (210 reps)
60/40/20/10/5 (132 reps)
Deadlifts (+/155/135/95/75/65/-)

Does this workout’s double under volume stress you out???? Sign up for our upcoming Double Under workshop!!!

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CrossFit Group Class Programming Template (WK5/7)

You always know there’s fun and fitness on the other side of this gate.

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FDA Official: “Just Eat A Goddamn Vegetable”

Workout of the Day

SKILL: Bar Muscle-Ups

Skill Refinement:
1-2-3-4-5-4-3-2-1
Unbroken Bar Muscle-Ups

Skill Development:
Jumping Bar Muscle-Up & Bar Muscle-Up Attempts

Skill Foundation
5 sets of:
3 Strict or Banded Pull-Ups
3-6 Matador Dips

Notes
Choose the track that makes the most sense for you.
Skill Refinement is for those who already have Bar Muscle-ups. Work up and down the ladder of unbroken reps resting as needed between sets. If you have bar muscle-ups but don’t have the capacity to perform the ladder, try to perform 15-20 reps total in whatever rep break down will allow you to be successful.
Skill Development is for those who have 3-5 strict pull-ups and would like to try the skill. Start on jumping bar muscle-ups to get the feel for the transition then lower the box height or attempt unassisted BMUs as you see fit.
Skill Foundation is for folks who do not have less than 3 or no strict pull-ups. Work your baseline strength before focusing on more dynamic and demanding skills.

METCON

Every 5:00 for 4 Intervals
15 Reps Bench Press
20/16 Cals Bike

Notes
The Bike should take you roughly 1:00 or less per interval.
The Bench Press should be unbroken every round and may increase in weight per round or stay the same. Note that the bench volume will add up quickly!

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CrossFit Group Class Programming Template (WK5/7)

Kyle Setting up for takeoff

Sign up today!

Workout of the Day

STRENGTH

Hang Power Snatch + Power Snatch
Heavy Single

Notes
Perform a hang power snatch then reset the bar on the ground and perform a power snatch. You do not need to touch and go the 2nd rep like we did on Monday’s clean complex.

METCON

AMRAP 12:00
8 DB Power Snatches (Right Arm)
8 DB Push Presses (Right Arm)
8 DB Power Snatches (Left Arm)
8 DB Push Presses (Left Arm)
16 Box Jump Overs

Notes
If you’re doing the Open, we recommend you perform these at 50/35 to get used to slingin those DB weights around.

ASSISTANCE

DB/Plate Seated External Rotation
3×8-12e

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CrossFit Group Class Programming Template (WK5/7)

“Coach Jennie, act normal so I can take a picture of you.”

JUMP ROPE SEMINAR WITH COACH LYNSEY

The CrossFit Open is almost upon us, and so is the possibility certainty of Double Unders! With that in mind, Coach Lynsey is hosting a Jump Rope Workshop on Saturday, February 19th.

The workshop will involve:– The basics of technique
– Breathing and Relaxation Strategies
– Skills including Single Unders, Alternating Foot Step, and Double Unders
– Personalised Coaching and Feedback

So, whether you’re looking to learn the basics of Jump Rope, learn, develop or perfect your double unders, or simply improve your capacity in workouts, Coach Lynsey will be on hand to support you in achieving your goals.

Interested?
Here’s what you need to know:

Date: Saturday, February 19th
Time: 3pm – 5pm
Location: 597 Degraw Street
Price: $60
Capacity: 15 (only 7 slots left!)

Sign Up Here!

Questions?
Email Coach Lynsey @ lynsey.roddam@googlemail.com

Workout of the Day

STRENGTH

Back Squat
5 sets x 3-4 Reps

Notes
Work up through 5 work sets on this and see if you can finish in the 85-90% 1RM range if you’re feeling strong today. Regardless, try to go heavier than last week’s front squats which were the same reps and sets.

METCON

AMRAP 14:00
7 Single Arm DB Front Rack Reverse Lunges (L/L)
7 Burpees over the DB
7 Single Arm DB Front Rack Reverse Lunges (R/R)
7 Burpees over the DB
14 Kipping Toes to Bars

Notes
If you’re registered for the Open, try to start using 50/35lb DBs for workouts like this to get used to those loading parameters.
KT2B: 14 Reps / 7 Reps / 14 Partial ROM or Hanging Knee Raises / 7 Strict / 14 Sit-Ups

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CrossFit Group Class Programming Template (WK5/7)

Peggy grinding through a barbell complex

Pupstarz Update

Thank you to everyone who purchased a “2022 Dogs of CFSBK” calendar! We were able to raise just under $600 for Pupstarz Rescue with the proceeds from this calendar run. We still have a few left at the front desk if you want to support a great cause and see cute pups for the remaining 11 months. woof!

Stellas Crossword Puzzles on Vulture.com

I’m super excited to announce that I’m one of the two creators of a new 10×10 (midi-size, so bigger than the New York Times mini but smaller than a normal daily newspaper crossword) pop-culture crossword for New York Magazine’s Vulture.com website! You can find out more about the puzzle here and play the first puzzle (by yours truly) here.

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Troop 6000 is a Girl Scout program specially designed to serve girls in the New York City Shelter System. Their long-term goal is to expand this program across New York City so that each week, Girl Scouts will meet in shelters across the city. Meetings will be led by trained troop leaders. Donate/Purchase Cookies/Learn more here.

Workout of the Day

STRENGTH

Hang Power Clean + Touch and Go Power Clean + Jerk
Heavy Single

Notes
Work up to a heavy complex on the three exercises listed above.

METCON

5 Rounds For Time:
250/200m Row
50 Double Unders

Notes
Try to maintain a fast pace on this workout without totally blowing up. The Double unders should take you about a minute or less. Adjust volume if needed but Try to do Double Unders today… even if its only 10 attempts per round!
DU: 50/40/30/20/10
There is a 10:00 cap on this workout! Can you you complete all 5 rounds before time expires?

ASSISTANCE

A1: SA DB High Pull
2×8-12e

A2: SL DB RDL
2×8-12e

Notes
Move slowly and deliberately through each of these movements. You can use an upright for a little balance support on the RDLs. Focus on control and keeping your hips level as you hinge.

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CrossFit Group Class Programming Template (WK5/7)

Welcome our new Foundations grads, Nick, “G”, Tara and Allie!

Team CFSBK hits 35 participants

We have 35 CFSBKers signed up for the 2022 CrossFit Open! Still on the fence? Here is a quick overview:

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.

SIGN UP TODAY!

Team CFSBK
Tristan Bel
Paul Bennett
Laura Berk
jacinto Bonilla
Runit Chhaya
Sheryl Cohen
Michael Crumsho
Pierre Davidoff
Brian Davis
Katherine Day
Kim Dena
Cidney Falk
Elizabeth Fine
Katherine Fleming
Adam Fleming
Omar Francis
Michael Giordano
Lorenzo Gonzalez
Maria Heinegg
Darren Jer
Jesse Kimmel
Cathy Kolcun
Miriam Levin
Lauren Madden
Jacob Mnookin
Gerry Mullany
Matt Osman
David Osorio
Lee Savage
Joseph Sinchak
Charles Smith
Patrick Sullivan
Miriam Uribe
Keith Walter
Jonathan Wright
Joel Zimmer