Workout of the Day

SKILL : Kipping Pull-Ups

METCON

5 Rounds for time of:
12 Push-Ups
9 Deadlifts
6 Hang Power Cleans
3 Push Jerks

Note
Try to challenge yourself with the load on the barbell. Ideally a little heavier than you might do in the “DT” workout with. You should still be able to perform the three shoulder to overheads unbroken most or all rounds.
Push-Ups: Scale up to 15 reps and/or Deficit Push-Ups using two DBs. Scale down to 8 reps or a combination of strict and kneeling push-ups to get you 12 total. Elevated and band push-ups for 12 reps is also an option.

ASSISTANCE

Matador or Bench Dips
3-4 sets x 10 reps

CrossFit Group Class Programming Template (WK2/7)

Sasha is levitating over the popularity of our weekend specialty classes, Yoga, Range & Resilience and Pilates Happy Hour!

2022 CFSBK Events Calendar (so far)

The following is our tentative 2022 gym events calendar. Some dates are subject to change and more events are subject to be added. You can find the most up to date overview of events on our Events Page

January

• New Years Day Yoga & Meditation Event: 1/1
• Wim Hof Seminar: 1/9

February

• CrossFit Open: 2/4-3/14
• Friday Night Lights 22.1: 2/25

March

• Friday Night Lights 22.2: 3/4
• Friday Night Lights 22.3: 3/11

April

• CFSBK Community Potluck and Karaoke (Date TBD)

May

• Memorial Day Murph: 5/30

June

• Stonewall 6/25

July

August

• Wet Hot American Throwdown (Date TBD)

September

• CFSBK’s 15th Anniversary Party

October

• Fight Gone Bad 2022: (Date TBD)

November

• CFSBK Community Art Show (Date TBD)

December

 

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This Simple Piece of Equipment Could Elevate Your Workout  (its a jump rope)

Workout of the Day

GRUNT WORK

Sunday Medley #2

4-5 Sets for Effort of:
1:00 Bike or Ski Erg or Assault Runner
12e Sledge Hammer Swings
1:00 Sandbag Bear Hug Carry
3-5 Wall Walks

Sunday Medley #2

10 Burpees
50′ Farmer’s Carry
50′ Sled Push

Notes:
In teams of three, complete this triplet relay style until each person has completed 4 rounds.

CrossFit Group Class Programming Template (WK1/7)

You can’t sandbag today’s workout! Good old fashioned Grunt Work

Wim Hof Seminar Today!

Last chance to sign up for today’s Wim Hof Method Seminar at CFSBK

Put yourself in the expert hands of a certified WHM Instructor to learn the 3 pillars of the Wim Hof Method: Breathing Technique, Cold Exposure & Commitment.

Find out how you can utilize oxygen and cold exposure to optimize body & mind, and learn about the underlying physiology. The intimate quality allows for ample personal attention, and feedback tailored to your specific situation. Whether you are looking to improve mental or physical performance, relieve symptoms related to an illness, or are just curious to find out what the Wim Hof Method is all about— a WHM workshop offers something for everyone.

Learn more and register here! CFSBK members get 20% off with Discount Code: twenty

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Talking Elite Fitness: CrossFit Fires Dave Castro 

Workout of the Day

PARTNER METCON

54-42-30-18 Reps for time of:
Air Bike or Row
Thrusters

Notes
Partners will work through the couplet dividing work as they see fit. Divided evenly, this works out to 27-21-15-9 reps per person. (72 reps per exercise).
Thrusters should be medium weight (95/75/65/45/..). If mobility limitations prevent you from comfortably performing barbell thrusters consider DB thrusters.
Bike Volume Scale: 42-32-24-14

ASSISTANCE

EMOM 10:00
A: 3-5 Strict Chin-Ups*
B: 8-12 Lateral Raises

Notes
If you came in yesterday and already got your strict pull-ups in sub 8-10 Biceps Curls or 3-8 Hanging Leg Raises depending on your soreness/interest.
For the lateral raises, control the tempo with a brief pause at the top and bottom of each rep, resisting gravity on the way down.
For the chin-ups etc. they should become challenging but submax. If you want to scale up go chest to bar.

CrossFit Group Class Programming Template (WK1/7)

Matt trudging through some Front Rack Carry Walking Lunges

 

We are excited to announce that CrossFit South Brooklyn is now partnering with Thorne HealthTech. Thorne is the premier company in the nutritional supplement industry and is trusted by the Mayo Clinic, 11 U.S. Olympic teams, all four major sports leagues, CrossFit, UFC, and over 42,000 health-care practitioners around the world to provide unparalleled support for your health and wellness.

At CFSBK, we are committed to helping people optimize their health and wellness through a holistic approach to fitness and nutrition. We have customized our gym’s online portal to only provide the supplements we provide the most value which are backed by research and practical experience. Whey Protein, Creatine, Electrolytes, Multi-Vitamins, Fish Oil and Vitamin D.

Get Started:

All CrossFit South Brooklyn members will receive 15% off and free shipping on Thorne product purchases when you create your account after visiting: http://www.thorne.com/u/CFSBK

• You will be prompted to confirm CrossFit South Brooklyn as your HCP referral during account creation.
• Discount will be reflected in your cart.

You can verify your Professional Connection and discount on your Thorne Profile page.

Workout of the Day

SKILL

5 Sets of:
3-5 Low Ring Skin the Cats

STRENGTH/ASSISTANCE

5 Rounds for Quality and Load
10 Touch and go Deadlifts
5-10 Strict Chin-Ups
10-20 Matador Dips
20 Tuck-Ups

Notes
Yesterday we had Bench Press and tomorrow we’re going overhead. There will also be an option for strict Chin-ups in the assistance work tomorrow.
Based on whether you came yesterday or plan on coming tomorrow, you can choose to sub Strict HSPUs, DB Z-Presses OR DB Bench Press for Dips if you’d prefer. If you’re not sure what to do, talk to your coach to see what makes the most sense for you!

CrossFit Group Class Programming Template (WK1/7)

Richard taking that first step

WIM HOF METHOD RETURNS TO CFSBK THIS SUNDAY!

Workout of the Day

METCON

Every 6:00 for 5 intervals perform:
Bench Press 10 Reps
Row 500/400m

Notes
If able, build on the bench press weight each round as long as you can perform all ten reps unbroken with good form. Try to keep the row times relatively consistent. In order to maintain for 5 intervals, we recommend going at 85% intensity on the erg.

ASSISTANCE

A1: Dumbbell Lying Triceps Extensions
2-3×15-20

A2: Supine Leg Raises with hip lift (if able)
2-3×15-20

Notes
Alternate between each exercise at a comfortable pace.

CrossFit Group Class Programming Template (WK1/7)

Jackie W loves a good rest period during interval workouts

Yoga Returns to CFSBK

This week Yoga returns to CFSBK instructed by the one and only Sasha S who has over 20 years of experience teaching the discipline. Classes meet at 10ams on Saturday in the Annex. RSVP via the Zen Planner app!

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BREAKING: CrossFit Fires Dave Castro

Workout of the Day

STRENGTH

Segment Snatch Deadlift + High Hang Power Snatch + OHS
5 Sets x 2 Reps

Notes
Similar to the Segment Power Cleans on Monday, pause with the bar just above your knee cap, however in this case just complete the snatch deadlift after the pause then continue onto the rest of the complex. 1 Rep = performing a SSDL followed by a HHPS, then from the receiving position of the HHPS lowering yourself into the OHS before putting the bar down and performing the sequence again. Focus on maintaining body tension and balance at the pause. Make sure to hold and stabilize the receiving position in the snatch before executing the OHS.

METCON

In 12:00:
2-4-6-8-10-12..
Renegade Rows
Kettlebell Swings
Box Jump Overs

Notes
Move at a steady pace and increase your rep count by two every round. For the Renegade Rows, count each arm as a rep, so for example in the 4 round, you will perform 2 reps per arm total. With that in mind, try to go a little heavier on that exercise. Remember to keep your feet wide for stability and minimize motion at the hip

CrossFit Group Class Programming Template (WK1/7)

K❤️ with an excellent split jerk position during Monday’s clean and jerk complex

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Could Being Cold Actually Be Good for You? WIRED

Workout of the Day

STRENGTH

Back Squat
4 Sets x 6-8 Reps

Notes
In no more than 8 total sets (not including empty barbell) work up through what feel like 4 challenging sets while staying within the rep range. Work sets may be progressive or across based on how you’re feeling. Aim to keep about 2 reps in reserve. Use a 20X2 Tempo as best you can.

PARTNER METCON

8 Rounds for time of:
Bike 10/8 Cals
10 Burpees
Double KB or DB Front Rack Walking Lunges 48′

Notes
Partner A will perform all three movements before partner B starts in on the bike. Alternate complete rounds until each person has completed 4 rounds.

CrossFit Group Class Programming Template (WK1/7)

Coach Brett coaching the first classes of 2022!

WIM HOF METHOD RETURNS TO CFSBK This Sunday!

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2022 CROSSFIT GAMES SEASON GUIDELINES

Workout of the Day

STRENGTH

Segment Power Clean + Push or Split Jerk
5 sets x 2 reps

Notes
1 Rep = performing a SPC followed by a Jerk, dropping (or lowering) the bar and then repeating the sequence one more time. Work up to a challenging but technically sound load.
Focus on maintaining body tension and creating speed when going from the pause to the rack delivery. Make sure to hold and stabilize the jerk receiving position before finishing the lift.

METCON

AMRAP 12:00
5 Push Presses
7 Kipping Pull-Ups
30 Double Unders

Notes
Can you break 10 rounds?
PP: Should be medium heavy but remain unbroken for the whole workout. (+/135/115/95/75/45/-)
KPU: (+) Chest to Bar / 7 Kipping / 5-7 Strict or Banded / 7 Jumping or Ring Row
DU: 30 DU/ 20 DU / 10 DU / 10 DU counting misses / 60 SU Jump rope should take 30-45 seconds per round.

CrossFit Group Class Programming Template (WK1/7)

Big thanks to everyone who came out to spend the start of 2022 with CFSBK at our Yoga and Meditation event hosted by Sasha S and Lizzie D!

Get 1 on 1 Support with your Nutrition

The beginning of the year is always a great time to reevaluate your goals and progress. Nutrition is the foundation to any healthy lifestyle and the linchpin in your performance and aesthetic goals. If you’ve been struggling to be consistent, consider working 1 on 1 with one of our Precision Nutrition coaches who are dedicated to creating individualized, sustainable and progressive lifestyle changes that will set you up for long term success with your nutrition.

You can reach out to any of the coaches below who are open to taking on new clients. If you’ve been riding the same nutrition rollercoaster time and time again, why not get some support and leverage the experience and accountability of a coach.

Lauren Snisky: lauren@crossfitsouthbrooklyn.com
Brett Ferguson: brett@crossfitsouthbrooklyn.com
Whitney Hubbard: Whitney@crossfitsouthbrooklyn.com

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GoPro: Top 10 Epic Sends 

Workout of the Day

STRENGTH

A1: DB Pause Bench Press
3×8-12

A2: Single Arm Farmer’s Carry
3×160’e

Notes
Perform 3 progressively more challenging sets on each exercise. Your final set should not be a grind.

METCON

AMRAP 12:00
6 SA DB Hang Power Clean + Push Press (L)
6 SA DB Hang Power Clean + Push Press (R)
6 Kipping Toes to Bars
12 Push-Ups

Notes
Kipping T2B: 6 kipping / 6 Strict / 12 Sit-Ups
Push-Ups: 12 strict / 6-8 strict / Banded, elevated or knee push-ups

CrossFit Group Class Programming Template (WK1/7)

Next Training Cycle 1/3-2/20

This seven week cycle will take us up to the first week of the CrossFit Open which starts the week of 2/21. Below are some elements to make note of and the weekly template.

– Return of Snatching on Wednesdays
– Weekly alternating programming format M-F
– CrossFit Open Workouts
– StrongFit/Gymnastic bias Sundays
– Upper Body Pulling work spread through week
– Supplemental bodybuilding exercises as cash outs when time permits.

MONDAY
Clean and Jerk

WK1: Complex
WK2: Mixed Modal
WK3: Complex
WK4: Mixed Modal
WK5: Complex
WK6: Mixed Modal
WK7: Complex

+ Alternating weekly between a straight barbell complex bias and C+J inclusion in a mixed modal format.

TUESDAY
Barbell Squat Strength

WK1: BSQ 6-8 Reps x 4 Sets
WK2: FSQ 1-2 Reps x 7 Sets
WK3: BSQ 4-6 Reps x 4 Sets
WK4: FSQ 3-4 Reps x 5 Sets
WK5: BSQ 3-4 Reps x 5 Sets
WK6: FSQ 6-8 Reps x 4 Sets
WK7: BSQ 1-2 Reps x 7 Sets

+ BSQ and FSQ alternate weekly
+ All reps with 20X2 Tempo
+ No Missing all cycle
+ Work sets are progressive unless you feel like you’ve hit your limit for the rep range, then can transition to across for remaining sets.

WEDNESDAY
Snatch

WK1: Complex
WK2: Mixed Modal
WK3: Complex
WK4: Mixed Modal
WK5: Complex
WK6: Mixed Modal
WK7: Complex

+ Alternating weekly between a straight barbell complex bias and Snatch inclusion in a mixed modal format.
+ Consistent use of Burgener Warm-Up protocol
+ Some CrossFit Open workouts included in Mixed Modal days

THURSDAY
Pressing Strength

WK1: Horizontal
WK2: Overhead
WK3: Horizontal
WK4: Overhead
WK5: Horizontal
WK6: Overhead
WK7: Horizontal

+ Alternating between horizontal (bench press, push-ups etc) and Overhead (Press, Push Press, HSPU etc)

FRIDAY
Deadlift

WK1: Mixed Modal
WK2: Rack Deadlift
WK3: Mixed Modal
WK4: Deficit Deadlift
WK5: Mixed Modal
WK6: Banded Deadlift
WK7: Mixed Modal

+ Alternating weekly between conventional deadlifts used in mixed model workouts and Deadlift variants as straight lifts.
+ Overhead versus horizontal pressing options based on which days you’ve come.

SATURDAY
Squat + Pressing Bias

WK1: Overhead
WK2: Horizontal
WK3: Overhead
WK4: Horizontal
WK5: Overhead
WK6: Horizontal
WK7: Overhead

+ Squat archetype movement bias (thrusters, air squats, wall ball, back squats, cleans etc)
+ Alternating between horizontal (bench press, push-ups etc) and Overhead (Press, Push Press, HSPU etc). Thursday and Saturday biases alternate weekly.

SUNDAY
Grunt + Gymnastics

StrongFit style medley including movements like sandbag carries and cleans, farmer’s walks, rope climbs, bear crawls, sled work, holds etc.

Workout of the Day

PARTNER METCON

AMRAP 30:00
20 Wall Ball Shots
22 Double Unders

20/16 Calorie Row
22 Double Unders

20 Kettlebell Swings
22 Double Unders

Notes
Partner A completes the first couplet (WB/DU) followed by Partner B completing the first couplet. Then partner A moves onto the second couplet (Row/DU) etc.
JR: 22 DU / 11 DU / 22 Alt 2 / 44 SU

CrossFit Group Class Programming Template (WK2/2)

Hope you’re all recovered from last night and ready to start 2022 with a bang!

CFSBK New Years Day Yoga and Meditation Event Today!

We’re so looking forward to seeing everyone at 9am today for our New Years Day Yoga and Meditation event hosted by Sasha and Lizzie!
This is free for CFSBK members, (and is sold out!) however we ask that participants and members in general consider making a contribution to CFSBK’er Janet U’s Go Fund Me to help with her medical bills. Read more about what’s going on with Janet on our 12.16/21 post.

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58.8m (192ft) High Dive World Record Full Version