Workout of the Day

WARM-UP

3 Rounds:
1:00 Double front Rack KB carry
1:00 Bike
:30e Side Plank

STRENGTH

5 Sets of:
3-5+ L-Pull-Ups

Notes
If you don’t have strict Pull-Ups, perform 3-5 banded pull-ups with as little assistance as possible followed by a :15-20 hang with your legs held at 90 degrees. Scale down by tucking one leg in.

METCON

15:00 EMOM:
A: Wall Walks
B: Slam Balls
C: Tuck-Ups

Notes
Move at a steady and sustainable pace for this workout. Make your goal to just keep moving but not redline.

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CrossFit Group Class Programming Template (WK4/7)

Kristin set up for some deficit deadlifts

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5 Tips for Losing Weight Alan Thrall

Workout of the Day

STRENGTH

Bench Press
3-3-3

Notes
Work up to a heavy triple on the Bench Press. Use spotters on all your late warm-up and work sets.

PARTNER METCON

AMRAP 20:00
30 Calorie Row
30 Wall Ball Shots
30 Push-Ups

Notes
With one partner working at a time, complete the AMRAP dividing work evenly. Scale up the push-ups to be Deficit push-ups using 25-35lb DBs or Ring Push-Ups.

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CrossFit Group Class Programming Template (WK4/7)

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

Sign Up Here!

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

Workout of the Day

STRENGTH

Deficit Deadlift
3-3-3-3-3

Notes
Stand on a 2″ platform and work up to a technically sound heavy triple. Each rep is taken from a dead start, NO touch and go reps. If the increased range of motion prevents you from setting up with proper back extension at the start, either drop to a 1″ deficit or remove the deficit completely.

METCON

For Time:
100 Double Unders
25 Kettlebell Swings
16 (total) Renegade Rows
75 Double Unders
25 Kettlebell Swings
16 (total) Renegade Rows
50 Double Unders
25 Kettlebell Swings
16 (total) Renegade Rows

Notes
DU: 100-75-50 / 75-50-25 / 50-25-15
SU: 200-150-100
Renegade rows should be on the heavier side

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CrossFit Group Class Programming Template (WK4/7)

Eric taking the 95lb DB for a stroll

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How to Deficit Deadlift (and why) Barbell Logic

Workout of the Day

GYMNASTICS SKILL WARM-UP

3 Sets for Quality of:
A: 3 Kip Swings + 3 Kipping Knee Tucks (x2 sets)
B: 3 Wall Walks or 3 HS kick-ups with a :10 hold or 10-15′ handstand walk
C: 8-10e Bench Supported Single Leg Glute Bridge

STRENGTH

Shoulder Press
8-8-8-8-8

Notes
Work up to a challenging but sound heavy 8 on the strict press. At this volume we recommend a dynamic start where your “rest” between reps is over head. Make sure not to hyperextend your back during these. Brace!!

METCON

AMRAP 14:00
12 Box Jumps
10 DB Push Presses
8 Kipping Toes to Bars

Notes
T2B: 8 Kipping T2B / 6-8 Hanging Leg Raises / 16 Anchored Sit-Ups

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CrossFit Group Class Programming Template (WK4/7)

The expecting mothers of 6:30pm. Michelle is at 20, Theodora at 19 and Nicole at 32 weeks.

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Cab Calloway Minnie the Moocher

Workout of the Day

METCON

CrossFit Open Workout 13.1

Proceed through the sequence below completing as many reps as possible in 17 minutes of:

40 Burpees
Snatch, 30 reps (weight 1)
30 Burpees
Snatch, 30 reps (weight 2)
20 Burpees
Snatch, 30 reps (weight 3)
10 burpees
Snatch, as many reps as possible (weight 4)

Notes
Today’s workout is a retest from the 2013 CrossFit Open featuring a couplet of progressively heavier snatches and progressively fewer burpees with a 17 minute cap. Click the link on the title above to see the original workout description and standards. For the snatch, the first weight should be very light such that you can perform touch and go reps for large sets (5-15+ reps). The second weight should feel medium heavy such that you can perform either steady singles or smaller touch and go sets (3-5 reps). The third should be something that feels quite heavy and requires each rep to be performed as a single with rest between. Most folks in this workout did not make it to or past the third set of snatches, so that 4th set should be kind of a hail mary. You can see worldwide averages below.

Burpees today should be performed such that you reach full hip and knee extension with your feet off the ground every single rep.

Here are some loading options, including the competition loads from that year as well as some additional options. You don’t need to use these exact weights, choose loads that make sense for you based on the description above. Also- if you use an empty bar for round 1 you can just pull each rep from below the knee.

Loads
A1: 75/135/165/210 (Men’s Rx)
A2: 45/75/100/120 (Masters Men’s Rx)
A3: 65/95/115/135 (additional option)

B1: 45/75/100/120 (Women’s Rx)
B2: 35/55/75/90 (Master’s Women’s Rx)
B3: 25/35/45/55

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CrossFit Group Class Programming Template (WK4/7)

Welcome new CFSBK Coach Steph Chu!

CFSBK would like to welcome the newest addition to our coaching staff, Steph Chu! You’ll be seeing coach Steph on Wednesday and Friday nights moving forward! Learn a little more about her below:

Steph was first introduced to CrossFit in Sydney, Australia in 2014 by accident. Having never done a pull up or lifted a single weight before, she was instantly drawn to the challenging but inspiring atmosphere that CrossFit provided. Having grown up with constant criticisms about her body and being told that women aren’t allowed to be strong and that women shouldn’t lift weights, CrossFit helped build the confidence she needed to know that anyone can be strong as long as you believe you are

Steph has always been fascinated by movement and the human body. She pursued a Bachelor’s and Masters degrees in Immunology and Infectious Diseases but upon returning back to NYC in 2017, she was looking for a new change. She left her career in science and made the switch into coaching and since then has focused on helping other people become not only physically stronger, but to help strengthen their mindset so that they have the confidence the need to reach their utmost potential.

Steph currently holds CrossFit-L1, Precision Nutrition-1, NASM-CPT, and Pain Free Performance Specialist certifications. She is currently working towards a behavior change specialization and NLP certification.

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Sign up for the CrossFit Open today!

Workout of the Day

STRENGTH

Front 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.

ASSISTANCE

5 Sets for Quality/Load of:
6-8 Strict Chin-Ups or Ring Rows
14 (total) Goblet Walking Lunges
1:30 Bike at Aerobic Pace

Notes
For the pulling exercise, you can perform chin-ups (weighted, BW or banded) Or Ring Rows if you just performed a lot of pull-ups on Sunday and want to mix it up.
The Goblet Walking Lunges should be HEAVY enough that the last few steps take some fortitude. Start at a lighter weight and build up through the workout.
Pick and Cadence/RPM on the bike and try to hold steady or build slightly on it for all 5 rounds. Make it feel like a 65-85% effort.

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CrossFit Group Class Programming Template (WK4/7)

Joy has been a CFSBKer for over 11 years. What a legend!

From the CrossFit Archive: The CrossFit Total With Nicole and Zac

Here is a throwback video from the early 2000s taken at the original CrossFit gym in Santa Cruz. This was back before youtube and social media when a little website called CrossFit.com was planting the seeds for a revolution that would completely change the fitness industry. I remember seeing these videos back in college and it blowing my mind. The fitness landscape was completely different back then and so much of what we take for granted now (heavy barbell training, gymnastics, kettlebells, mixed modal workouts etc.) would be extremely rare to find in most commercial gym programs. Early videos like these began to disrupt what was possible and expected in a fitness program and educated a whole new generation of fitness professionals about what it really meant to be fit.

Workout of the Day

METCON

Every 10:00 for 3 Rounds
15 Power Clean and Jerks
Max Cal Row to the 5:00 mark
5:00 Rest

Notes
For the clean and jerks, ideally choose something at or just above above “Grace” weight if you’re familiar with that benchmark workout. The reps should be performed as steady singles or small touch and go sets (2-3 reps) and completed in 2-3 minutes.

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CrossFit Group Class Programming Template (WK4/7)

Photograph of Shane’s very first time doing Thrusters. Congrats on graduating Foundations, Shane!

Our CrossFit Open Team Grows

The Open Cometh. 3 weeks to test your fitness with your gym pals. Sign up for team CFSBK and represent!!!!

Learn more and sign up here!

Team CFSBK so far
Tristan Bel
Laura Berk
Jacinto Bonilla
Runit Chhaya
Sheryl Cohen
Michael Crumsho
Pierre Davidoff
Brian Davis
Katherine Day
Kim Dena
Cidney Falk
Omar Francis
Michael Giordano
Maria Heinegg
Darren Jer
Cathy Kolcun
Miriam Levin
Lauren Madden
Gerry Mullany
Matt Osman
David Osorio
Charles Smith
Patrick Sullivan
Miriam Uribe
Keith Walter
Joel Zimmer

Workout of the Day

METCON

25:00 For Quality and Load
1:00 Sandbag Carry
2 Rounds:
5 Chin-Ups
10 Push-Ups
15 Sit-Ups
2:00 Row/Bike/Ski/Assault Runner/Erg Bike

Notes
Move at a steady pace and try to increase the weight of your sandbag each round.

STRENGTH

Turkish Get-Up
Heavy Triple each side

Notes
Take 15 minutes to work up to a heavy triple TGU using a DB or KB on each arm.

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CrossFit Group Class Programming Template (WK3/7)

Dan C warming up a clean complex in Open Gym

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The Push-Up CrossFit Journal Archives

Workout of the Day

PARTNER METCON

AMRAP 18:00
1 HSPU
2 Front Squats
2 HSPUs
4 Front Squats
3 HSPUs
6 Front Squats
4 HSPUs
8 Front Squats
5 HSPUs
10 Front Squats
….

Notes
Partner A will perform 1 HSPU+2 FSQs followed by partner B performing the same rep scheme. Then Partner A moves on to the 2/4 round
FSQ: Taken off the floor and medium Heavy. Such that you get to at least the 8-10 rounds before considering breaking them up.
HSPU: Strict / Kipping / Box Piked / DB Z Presses at same rep scheme as Front Squats

ASSISTANCE

Wall Squat Lateral Raises
3×10-16

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CrossFit Group Class Programming Template (WK3/7)

A Message from Coach Carissa

Hi everyone!

I wanted to give you all a heads up that I’ll be taking a break from coaching for a few weeks while I start a new full-time job outside of fitness.

In my new role, I’ll be joining the Talent Operations Team at DREAM, a charter school network in East Harlem and the South Bronx. In my past life before fitness I worked in education, and throughout the last two years, I’ve been struck by how little we are all talking about the fallout to education – a massive, generational learning loss that disproportionately affects kids of color and low income kids. I’ve been feeling compelled to get back into the education world to work towards a solution, so when this opportunity came up, it seemed too serendipitous to turn down.

I start this job next week so I’m going to take a couple of weeks to figure out my new schedule and see where I have flexibility to continue coaching. I am remote 4 days a week so I’m hopeful I will find a way to continue coaching a bit because I love it and all of you so much. You will still see me around plenty at the gym training on the weekends and covering a class here and there when I can in the meantime!

It has been an absolute pleasure coaching classes for all of you. My Wednesday and Friday night classes are among my most joyful hours of the week, especially now with snatchy snatches on Wednesdays 😀 I can’t wait to keep turning up the volume and getting lost in the work with all of you in new ways and at new times.

Stay classy, see you soon!
Carissa

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Alcohol’s effect on Diet, Training and Lifestyle