Today’s Programming

SKILL

Kipping Pull-Ups

METCON

AMRAP 20:00
8 Kipping Pull-Ups
12 Box Jump Overs
16 Kettlebell Swings

Notes
Move through the metcon at a steady and sustainable pace. Practice your positions on the pull-ups and choose a Kettlebell that will allow you to go unbroken for all rounds.

ASSISTANCE

3 Sets of:
1:30e Single Arm Farmer’s Carry
16-20 Tuck-Ups
:30 Handstand Hold

Notes
Focus on good positions and total body tension for these three exercises. The handstands may be facing the wall via a wall walk, or kicked up facing away, whichever you’re more comfortable with.

CrossFit Group Class Programming Template (WK1/6)

What his happening in this picture???

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Is There a Better Way to Observe Veterans Day? The Atlantic

Today’s Programming

BODYBUILDING

A1: Single Arm 1/2 Kneeling Landmine Press
12-12-Max

A2: FFE Double Kettlebell Front Rack Reverse Lunges
16-16-16 (total)

A3: Supine Grip Ring Rows
8-8-12
——————
B1: BB Curl
2×10-15

B2: DB LTE
2×15-20

B3: Standing Calve Raise
2×30

METCON

For Time:
Run 800m
Rest 1:1
Run 400m
Rest 1:1
Run 200m

Notes:
Intended Time Domains
4:00-2:00-1:00
Bike / Row subs can use these timeframes or:
Row: 1000m/500m/250m
Bike: 50/40 cals – 35/28 cals – 15/12 cals

CrossFit Group Class Programming Template (WK1/6)

Clyde and Image hanging out during a Queer Trans Strength NYC lifting session. 😛

Things to do at SBK

1. Get strong enough to tear a person in half with our upcoming Strength Cycles with coach Jeremy.
2. Enter the pain cave, meet your totem animal, find inner peace and superhuman powers with the Wim Hof Seminar happening THIS SUNDAY. (enter promo code twenty to receive 20% off)
3. Become a professional artist by showing your art work at the premier CrossFit/Art event of the year on 12/4

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How To Breathe Whilst Running | Make Your Running More Efficient 

Today’s Programming

STRENGTH

Back Squat
1×10

Notes
Work up to a heavy set of 10 using a 2-1-1-3 Tempo. If you have a 1RM, aim for about 70-75+% of that, noting that the 1 second pause won’t make this any easier.

METCON

AMRAP 16:00
21/16 Cal Row
15 Push-Ups
9 Wall Ball Shots

Notes
Air Bike 16/12
Wall Ball: Try to use a heavier ball or higher target than you usually do today
Push-Ups: Strict / Banded

This week we start a brand new 6 week cycle. Click the link below to see the new template. Also! If you haven’t already please fill out the prior cycle

results and feedback form!

CrossFit Group Class Programming Template (WK1/6)

Life is Pain

Wim Hof Method Seminar this Sunday at CFSBK!

Get high on your own supply as we dive deep into our physiology with guided Wim Hof Breathing followed by an invigorating ice bath.
About this event
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.

The program generally kicks off with an introduction to the Wim Hof Method, and always includes a breathing session and an (optional) ice bath. At the end there is ample room for reflection, and the Instructor is there to answer questions throughout the workshop.

Instructors have their own specializations, and there is some variation across the individual workshops. A detailed overview of the day is sent out upon registration.

If you have no prior experience with cold exposure, we recommend you finish your showers cold in the days leading up to the workshop. This may be overwhelming at first, but just try to relax, focus on your breath, and bring it into a controlled, steady rhythm.

Who is this workshop for? This workshop is suitable for everyone, but does require a basic level of health. Out of precaution, we advise against participation during pregnancy, or if you are epileptic. People with cardiovascular issues, or any other serious health conditions should always consult a medical professional before starting the Wim Hof Method.

This location requires participants to be vaccinated.

To purchase tickets and learn more about the Wim Hof Method event visit this link: WIM HOF @ CFSBK gym members get 20% off registration, use promo code twenty before checkout

Today’s Programming

STRENGTH

E2MOM 20:00
1 Power Clean + 1 Hang Power Clean + 1 Split Jerk

Notes
10 Sets total. Start at a modest weight and work up to a technically sound single on the complex.

PARTNER METCON

8 Rounds Total of:
10 Deadlifts
50 Double Unders

Notes
Partners alternate full rounds until each partner has completed 4 rounds. Deadlifts should be unbroken (+/185/155/135/115/95/75/-) while the Double Unders should take you no more than a minute to complete. Adjust JR volume by 10 rep reductions until you can hit the time frame. If you can’t perform 10 Double Unders, perform 10 attempts per round. Fast movers will be able to perform the deadlifts and double unders in under a minute.

This week we start a brand new 6 week cycle. Scroll to yesterday’s post or click the link below to see the new template. Also! If you haven’t already please fill out the prior cycle results and feedback form!

CrossFit Group Class Programming Template (WK1/6)

Coach Brett during the 2018 CrossFit Open

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 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 11/16/2021-Thursday 12/16/2021
Price: $200
Register Here!

Afternoon Cycle

Days & Time: Monday, Wednesday & Fridays 11am-12:30pm
Dates: Monday 11/15/2021-Friday 12/17/2021
Price: $300
Register Here!

Evening Cycle:

Days & Time: Mondays & Wednesdays from 7:30-9pm and Fridays from 6:30-8pm
Dates: Monday 11/15/2021-Friday 12/17/2021
Price: $300
Register Here!

Eligibility

No prior fitness experience is required, only a desire to get stronger! Whether you are brand-new to lifting, someone with experience who has struggled to surpass a plateau, or just looking to try something different, this class is right for you! Additional questions may be directed to Coach Jeremy via Jeremy@CrossFitSouthBrooklyn.com

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Permits Filed For 540 Degraw Street In Gowanus, Brooklyn

Today’s Programming

STRENGTH

Barbell Floor Press
5×5

Notes
Work up to a challenging 5 on the Barbell Floor Press and perform 5 sets at the same weight.

METCON

For time:
1-2-3-4-5-6-7-8-9-10 reps of:
DB Hang Squat Cleans
Burpees
Kipping Pull-Ups

Notes
KPU: full volume (55 reps) / 3-3-3-3-3-3-3-3-3-3 (30 reps) / Jumping Pull-Ups or Ring Rows (full volume)

CrossFit Group Class Programming Template (WK8/8)

New Programming Cycle Details

The following 6 week cycle will take us up to two weeks prior to the new year. There will be more emphasis on the clean and jerk which will show up twice weekly, a dedicated skill day alternating between three movements and two bodybuilding bias days. Since there will be increased variance in the strength programming, we will not have a make-up day built into the week and instead will offer 7 days of novel programming.

Training Schedule

Below are the days each of the primary lifts will fall on. Each day will be accompanied by a metcon and/or assistance work.

Monday: Clean & Jerk
Tuesday: Back Squats + Pressing
Wednesday: Bodybuilding
Thursday: Skill
Friday: Clean & Jerk
Saturday: Squat Bias
Sunday: Bodybuilding

Monday
Emphasis on Clean and Jerk via complexes, EMOMS and the classic lift.

Tuesday
The back squat programming will bias some waves of higher to lower rep ranges and finish with opportunities to bench mark a 5 and 3 rep max for yourself. Pressing exercises will alternate between a vertical or horizontal joint plane.
W1: 1 set x 10 reps + Horizontal Press
W2: 3 sets x 5 reps Across + Vertical Press
W3: 5 sets x 3 reps Across + Horizontal Press
W4: 2 set x 8 reps Across + Vertical Press
W5: 5-5-5 + Horizontal Press
W6: 3-3-3 + Vertical Press

Wednesday
Bodybuilding days will consist of a push/pull/lower body circuit followed by a shorter isolation circuit. These days will always include a metcon afterwards

Thursday
We’ll rotate three different exercises which will then be included in the metcon.
W1: Kipping Pull-Ups
W2: Kipping Toes to Bars
W3: Handstands
W4: Kipping Pull-Ups
W5: Kipping Toes to Bars
W6: Handstands

Friday
Clean and Jerks will be programmed on Fridays but more-so integrated into metcons than always as stand alone lifts as we will on Mondays.

Saturday
Saturday’s Squat bias will alternate between having a dedicated Front or Back squat strength segment on weeks 1, 3 and 5 while weeks 2,4 and 6 will have a heavy squat bias in the metcon.

Sunday
Same format as Wednesday

Today’s Programming

STRENGTH

Turkish Get-Up
Heavy Single

Notes
In 15 minutes, work up to a heavy single Turkish Get Up per arm. Use a Dumbbell or Kettlebell

METCON

AMRAP 16:00
32 Double Unders
16 Kettlebell Swings
8 HSPUs

Notes
HSPU: 8 / 5 / 5-8 Box Piked / 8 DB Push Press (Heavy)

CrossFit Group Class Programming Template (WK8/8)

SBK Alum Allie B warming-up to squat some big weights

 

Today’s Programming

STRENGTH

Choose one letter from the list below based on what you have not performed this week so far.

1-1-1-1-1
A: Bench Press
B: Back Squat
C: Shoulder Press
D: Deadlift

E: 4 Sets:
1. 8-12e FFE Goblet Reverse Lunges
2. 8-12 DB Floor Press or Seated Shoulder Press
3. 8-12 Pendlay Rows

METCON

Every 5:00 for three rounds
12 Power Snatches
400m Run

Notes
Compare to 9.17.21
Aim for about 3:00 per round +/- :30
For the Snatch choose a medium light weight that allows you to perform sets of 4-6 touch and go reps at a time.
Sub 2:00 Bike or Row if needed

CrossFit Group Class Programming Template (WK8/8)

Everybody loves Mark

Roll Up Gate Note

FYI when the weather hits 50 degrees we will start closing the roll-up gates.

Programming Results and Feedback

We want to know how you performed this cycle! Please fill out the form below providing your results on the 4 main lifts we focused on and any programming feedback in general.

Today’s Programming

STRENGTH

Deadlift
1-1-1-1-1

Notes
Heavy singles on deadlifts should prioritize position over load. Very often, its possible to lift a few more lbs at the expense of maintaining relative back extension. While your 1RM Deadlift will probably not look “perfect”, only go as heavy as you can maintain reasonably sound positions on. We also recommend you keep the volume on your warm-ups and the lower end.

Example warm-up progression with %s
(No Empty Barbell set)
Warm-up Set 1: 30-50% 1RM x5
Warm-up Set 2: 50-60% 1RM x3
Warm-up Set 3: 60-70% 1RM x1-3
Warm-up Set 4: 75-85% 1RM x1
1st Work Set: 5: 90-93% 1RM x1 (A weight you know you can hit)
2nd Work set: Attempt New 1RM: 100%+ 1RM
The remaining three sets depend on what happens with your PR attempt.

METCON

EMOM 15:00
A: 3 Power Cleans
B: 6-12 Kipping Pull-Ups
C: :15 Air Bike

Notes
Each exercise should be challenging but sub-maximal. The power cleans should be three steady singles with consistent technique, the kipping pull-ups should be completed in 1-3 quick sets and the bike should be about an 85% effort. Aim for consistency on each round.

CrossFit Group Class Programming Template (WK8/8)

That classic SBK circle formation

CFSBK Artists Wanted!!!

Today’s Programming

STRENGTH

Shoulder Press
1-1-1-1-1

Notes
Read Monday’s write-up in the bench press notes regarding how to approach a 1RM.

Example warm-up progression with %s
Empty Barbell x5-10 reps
Warm-up Set 1: 30-50% 1RM x5
Warm-up Set 2: 50-60% 1RM x3-5
Warm-up Set 3: 60-70% 1RM x3
Warm-up Set 4: 75-85% 1RM x1
1st Work Set: 5: 90-93% 1RM x1 (A weight you know you can hit)
2nd Work set: Attempt New 1RM: 100%+ 1RM
The remaining three sets depend on what happens with your PR attempt.

METCON

AMRAP 8:00
8e SA DB Push Press (X↑-1-2↓-1 tempo)
16 Tuck-Ups

Notes
Choose a weight that allows you to go unbroken per arm while still being challenged to maintain the tempo. Don’t rush through the tuck-ups, stay on tension and move with intention.

ASSISTANCE

For Quality:
12 Seated Lateral Raises
270m Jog
12 Seated Lateral Raises
270m Jog
Max Reps Seated Lateral Raises

CrossFit Group Class Programming Template (WK8/8)

Blake PR’d his Bench Press at 200lbs and then had time to smile for the camera during the metcon

HOW TO BE A GOOD BAR PARTNER

By Chris Fox

We’re not speaking about how to help a friend get lucky by being a good wing man or woman here—we’re going to discuss seven ways you can be a solid bar mate when paired up with others during one of the lifting segments of a group class at CFSBK.

1. Be ready to lift. This seems simple enough. After all, that’s what you’re going to do in a moment. Have your lifting gear—shoes, wraps, tape, belt, sleeves, special clean and jerk PR shirt, whatever—on you by the time your coach pairs you out to lift.

2. Have your numbers planned. Obviously you need to know this so a coach can pair you on a rack, and this goes especially for the slow lifts where there shouldn’t really be any guessing. This is where good journaling comes into play. Knowing what you squatted last week, what you plan to hit this week, and what your warm up sets will look like will help you be efficient during the warm ups so you can rest between work sets. I’m always amazed when it’s 10 minutes into lifting time and a rack is still warming up. If you don’t know what you’re loading on the bar, then at best you’ll waste some of your lifting time. Even worse, you’ll waste your classmate’s time. This is by far the biggest time suck we notice during classes. Having a plan for your warm up sets will allow you to make practical decisions for your warm ups and also be flexible for the sake of keeping the flow moving. 

3. Be present, especially if you are spotting someone. I don’t think I need to explain why you should be present when spotting but I’ve seen people drift off while doing it. I once had to “ask” someone not to be on their phone when spotting the bench press. Related to this, understand how to spot a lift. We’re only talking about the bench press and the back squat here. What we expect might be different than what you learned in the high school weight room, so if you’re not sure how we spot these lifts at CFSBK, ask a coach. Even while not spotting, being present with your rack mates is a good idea. You’ll often lift with the same few people for a cycle on a lift. It’s nice to know a bit about them and enjoy the time. I don’t mean you need to force idle chitchat, but an extra pair of eyes can be helpful, as can words and cues of support. Additionally, being present ensures that you’re being mindful of things around you and your partner’s rack. Extraneous bumpers lying in the way of a potential bail can cause a bar to take an unpredictable path, as can someone walking into a heavy bar on someone’s back. Being aware of your surroundings can head off avoidable injuries. Be in control instead of wondering what’s going to happen. 

4. Keep it in bounds. While we expect people to be engaged and help their partners, remember that you are not a coach and shouldn’t take over all the cueing adjustments/programming in your platform. It’s a fine line to find for some people but when in doubt ask a coach and always defer to the advice given by staff. We’ve heard people with great intentions give bad cueing or suggestions to rack mates. Know thyself.

5. Be ready for your set. When you’re not ready, you push the person behind you further back on the clock. In busier classes when there are three or even four people in a rack, someone should just about always be lifting. Don’t miss your turn or make your rack run out of time. 

6. Be clean, at least relatively. If the air around you suggests you may not have seen a bar of soap since the X-Files went off the air, it can be unpleasant and distracting to those around you. We work out together in pretty close quarters and get sweaty and sure, we all stink a bit every now and then (like me a few Thursdays ago, sorry!) but do your best to make that the exception, not the rule. Please note that some exercise apparel, especially that tech/wicking stuff, does not wash well—and all exercise gear has a shelf life.

7. Help load and unload the bar. Another pretty self-explanatory one. Share the workload on setup and breakdown—even going as far as to help another rack put stuff away if you’re done. You can’t really do too much here, but you can certainly do too little.

These are just a few things that can help your experience and that of your peers be more effective and enjoyable. Your fitness doesn’t happen in a vacuum at CrossFit South Brooklyn and the stronger we all get, the stronger we all get.

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Workin’ it out: De Blasio planning to take weight off shoulders of new gyms (this is a good thing)

Today’s Programming

STRENGTH

Back Squat
1-1-1-1-1

Notes
Read Monday’s write-up in the bench press notes regarding how to approach a 1RM.

Example warm-up progression with %s
Empty Barbell x5-10 reps
Warm-up Set 1: 30-50% 1RM x5
Warm-up Set 2: 50-60% 1RM x3-5
Warm-up Set 3: 60-70% 1RM x3
Warm-up Set 4: 75-85% 1RM x1
1st Work Set: 5: 90-93% 1RM x1 (A weight you know you can hit)
2nd Work set: Attempt New 1RM: 100%+ 1RM
The remaining three sets depend on what happens with your PR attempt.

For today’s we’ll be using two side spotters for your heavy attempts. We’ll review this in class but check out this video to review some technique.

PARTNER METCON

27-21-15-9 Alternating Rep Rounds for time of:
Front Squats
Row, Calories

Notes
Partners will alternate rep rounds after completing each movement. Ex: Partner A performs 27 FSQs & 27 Cals, then partner B performs the 27s round while partner A recovers. When partner B finishes, partner A starts the 21 round etc.

FSQ: Come out of the rack. The 27 round should be completed in 1-3 sets. +/95/75/65/44/..

CrossFit Group Class Programming Template (WK8/8)

A Message from Hope for Haiti

CFSBK! Speaking on behalf of my colleagues at Hope for Haiti- we are stunned! We can’t say thank you enough to the CrossFit South Brooklyn team for their incredible fundraising efforts at Fight Gone Bad. It truly enables us to do the work in Haiti.

We wanted to share a recent photo from our Haitian staff, they have been distributing backpacks to students, filled with supplies. This is the type of impact you are all supporting! Thank you!!