Today’s Programming

STRENGTH

Bench Press
1-1-1-1-1

Notes
How each person optimally approaches a 1RM is a little different and what works for one may not work for another. Some prefer a bit more warm-up volume, others require less. Some like to get psyched up with the adrenaline pumping while others remain calm and focused. Your current 1RM will depend upon your training consistency, intensity as well as lifestyle factors like sleep, nutrition, stress and any recent weight gain or loss. Take all of these factors into account as you approach today’s heavy single. Note the variables you find impactful and relevant for you.

Warming up
If you have a prior 1RM, plan your warm-ups and first attempt for a 5-10lb PR. Don’t get greedy trying to do a massive jump from your old max and if you want to set a new record, don’t match your old one first, go for the conservative PR. After your attempt at 5-10lbs above a prior max, go based on feel whether you want to make a jump up or if you missed, back track and see if you can match your prior 1RM if you feel that’s in the cards. Whenever you feel like you’ve hit your limit for the day, call it on attempts. If there is time left and you want to do a rep out at 80%, go for it.

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 x5
Warm-up Set 3: 60-70% 1RM x3
Warm-up Set 4: 75-85% 1RM x1-2
Warm-up Set 5: 90-93% 1RM x1
Attempt New 1RM: 100%+ 1RM

If you have have never attempted a 1RM, you’ll have to go based on feel but can use the heaviest load you used on the 85% days perform in 1-2 reps there and then building based on feel.

METCON

AMRAP 15:00
5 Strict Chin-Ups
10 Push-Ups
15 Kettlebell Swings

Notes
Chins: 5 / 3 / 5 Banded or Self Assisted
Push-Ups: 10 / 5 Strict + 5 Kneeling / 10 Switch (knees up, strict down) / 10 Kneeling

CrossFit Group Class Programming Template (WK8/8)

“Takin’ on a challenge is a lot like riding a horse. If you’re comfortable while you’re doin’ it, you’re probably doin’ it wrong.” – Ted Lasso

Territory Food Samples today at CFSBK

This evening Territory Foods will be in house offering some free food for interested members and talking about their referral program through the gym.

CFSBK is offering an ongoing  signup discount for our members who are interested in getting fresh home delivered meals from Territory Foods. We used to offer territory directly from the gym but they pivoted to home delivery during the pandemic. This is a great way to get fresh, healthy and delicious meals dropped on your doorstep 1-2 times per week. Territory meals come in handy when you’re feeling too lazy to cook, when you’re pressed for time, when you want to bring a healthy meal to work and as an alternative to ordering something on seamless that costs way too much and is probably unhealthy. You can customize your meals based on your nutrition style and goals and all meals list their full macros on them. Check out all the details below!

• Here’s a list of all the zip codes where they do Home Delivery to. You can also go to the locations page on their website for this information.
• Territory’s sourcing practices and ingredient standards
• Read about their chefs
• Explore the dietary templates
• Learn more about their giveback program
• If you’d like more information on our pricing, you can find that here.
• If you want to see the menu, look here.

Today’s Programming

STRENGTH

4 Sets:
1. 10 Double Kettlebell Deadlifts
2. 10e 1/2 kneeling Landmine Presses
3. 10 Supine Ring Rows

Notes
If you happened to do this on Friday, sub Lunges/ 1:30 Plank / Curls

METCON

13:00 AMRAP
13 Calorie Row
13 Box Jumps
13 Sit-Ups

CrossFit Group Class Programming Template (WK7/8)

This pour for Caroline is the scariest thing we’ve seen all Halloween

Today’s Programming

METCON

For Time:
45 Clusters

Starting at zero and at every minute mark there on, perform 5 burpees

Notes:
Clusters: Go medium heavy on this. The burpees should take you around :20 and you should be able to perform about 3-4 clusters in the remaining time. (+/135/115/95/75/-)
Burpess: 5 Burpees / 5 Squat thrusts / 3 Burpees

CrossFit Group Class Programming Template (WK7/8)

CALLING ALL ARTISTS!!!

The Art show is coming back to CFSBK and we want to see YOUR work! Please contact coach Katie with the info above if you’re interested in showing some of your work. Check out some shots from our 2019 show:

Today’s Programming

STRENGTH

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

80% x 2 reps x6 sets
A: Bench Press
B: Back Squat
C: Shoulder Press
D: Deadlift

E: 4 Sets:
1. 10 Double Kettlebell Deadlifts
2. 10e 1/2 kneeling Landmine Presses
3. 10 Supine Ring Rows

Notes
Tomorrow we have clusters and Burpees

METCON

For Time:
400m Run
21 Kipping Pull-Ups
270m Run
15 Kipping Pull-Ups
130m Run
9 Kipping Pull-Ups

Notes
Try to run fast and perform the kipping pull-ups unbroken on this workout!
KPU: 21-15-9 / 15-9-6 / Strict & Banded 15-9-6 or 9-6-3 / If you did Ring Rows in the Strength Portion perform Jumping Pull-Ups at full volume.

CrossFit Group Class Programming Template (WK7/8)

2021 Fight Gone Bad Team Portraits

Who do you think was best dressed?!

*Note that a few teams had some last minute additions who may not have had time to join in on costumes

Today’s Programming

STRENGTH

Shoulder Press
80%x 2 reps x 6 sets

Notes
This is a deload week before testing next week. You should have 5 or so reps in reserve on these lifts. Perform one rep every 60-90 seconds.

METCON

5 Rounds For time of:
5 Strict HSPU
15 Air Squats
25 Sit-Ups

Notes
HSPU: (+) Deficit / 5 Strict / 1-2 Abmats / 5 Box Piked (full ROM) / DB Z-Press x8
Check out this video with some variations

ASSISTANCE

Seated Lateral Raises
2×20

Single Arm Farmer’s Carry
2x 1:30 per side

CrossFit Group Class Programming Template (WK7/8)

Super Kat chugging away at Sumo Deadlift High Pulls repping team WODDING FROM HOME

Wim Hof Method Back at CFSBK 11/14

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, click here. CFSBK Members get 20% off at checkout using code: twenty

What are the benefits of the Wim Hof Method?

AMRAP 19:81/20:21
8 Deadlifts
21 Alternating single DB hang clean & jerk
39 Double Unders

Every 3 mins (including at the start), 8 cal on assault bike

Notes
DL: Heavy and unbroken (225/185/155/135/115/…)
DB: Medium Heavy 50/35/25/15
DU: 39/21/12 Alt 2: 30 SU: 78

Bike: Should be less than a minute of work. We’ll divide the group into two teams and alternate bike usage.
A 0,3,6,8,12,15,18
B 130, 430, 730, 1030, 1330, 1630, 1930

ASSISTANCE

Single Leg DB RDL
3×8-10e

Strict Knees to Elbows
3×8-10

CrossFit Group Class Programming Template (WK7/8)

Melissa Arnold

Today’s commemorative workout honors the life of Melissa Arnold. This workout is taking place on her birthday and was written by members of her family who also do CrossFit. They and two of her former CrossFit gyms will also be participating in this workout. Melissa was a new but quickly impactful member of our community. She was always a pleasure to have in class and made fast friends with many of her fellow classmates (and their dogs). She had just recently moved to NYC to start a new job as the Choral Director at Packer Collegiate Institute and was still in her honeymoon phase with living in Brooklyn. While her passing was a terrible tragedy, we take some solace in the fact that she passed doing something she loved with people who cared about her. She was taken too early and her passing was a powerful reminder to appreciate every moment we’re fortunate enough to have. We’ll miss you Melissa.

Here is a note from her sister in law Marla

On September 8, 2021, while with her community at CrossFit South Brooklyn, Melissa collapsed from a ruptured brain aneurysm. Her loss rippled through the greater CrossFit community as Melissa had been an enthusiastic member at multiple gyms prior to moving to Brooklyn and had dropped in for workouts with her brothers and their wives at their home gyms on multiple occasions. Wherever she went, she made friends easily with humans and canines alike. She was rarely seen without her dogs, Franz and Nadia, who are now snuggled in with family members. Melissa devoted her career to sharing her love of music and researching the critical role of music in a child’s development. She is missed dearly.

The rep scheme includes 8 reps and 8 cals signifying the day she died and 39 DUs for her age when she died. The clock is set for 19:81/20:21 which is the year of her birth/death. Melissa loved the assault bike and heavy DLs and she had just recently gotten DUs. The 7 total rounds of biking signifies Sunday as everybody’s favorite rest day full of puppy cuddling and walking to Two Sticks for coffee and treats every Sunday with her Full House Fitness friends and all of their pups.

From her celebration of life last weekend:

Melissa is survived by her parents, George and Pamela Arnold; her sister Becky (Patrick) Antkowiak; brother Krain (Sandra) Arnold; brother Jon (Marla) Arnold; and beloved aunts, uncles, nieces, and nephews.

Melissa was born in Virginia on October 27, 1981. She earned the following degrees, all related to music and education: BA, Washington Bible College (2003); MEd, Columbia International University (2007); MA in Conducting, Michigan State University (2013); Kodály Certification, Indiana University Jacobs School of Music (2018); PhD in Music Education, Indiana University Graduate School (2021). She taught in Virginia, South Carolina, Michigan, Connecticut, Indiana, the Dominican Republic, and China. In August of 2021, she moved to Brooklyn, New York, to teach music at The Packer Collegiate Institute.

Melissa encouraged those around her to question everything and to learn for themselves, rather than to simply accept answers. Adored by students and parents, she possessed an innate ability to recognize and cultivate talent in children others might overlook.

Melissa loved her nieces and nephews deeply and was a fabulous aunt. She was rarely seen without her dogs, Franz and Nadia, who are now snuggled in with family members. She had an incredible ear for music. She composed and conducted, sang, played many instruments, and was always willing to provide an impromptu lesson for interested learners. She had a fantastic eye for photography and loved capturing beauty in all its forms. She was an enthusiastic CrossFit community member.

Although a self-proclaimed introvert, she quickly made friends everywhere she went, often settling herself in a high-traffic area and drawing others into conversation. She radiated an almost physical sparkle, lighting the room with her bright smile and humor.

Family, friends, students, and all who knew her will miss our girl.

Instead of sending flowers, please consider donating in Melissa’s honor to Riverside School’s music program. The web donation page is here and the school’s address for mailed checks is Riverside School, 2110 McRae Rd., Bon Air, VA 23235. Please note “Melissa Arnold” in the memo line (checks) or in the comment box (online donations) to help route funds correctly.

Melissa was a music educator, conductor and composer with a strong passion for teaching children the love of music. You can hear three of her beautiful compositions here.

Today’s Programming

STRENGTH

Back Squat
80%x2x6

Notes
This is a deload week before testing next week. You should have 5 or so reps in reserve on these lifts. Perform one rep every 60-90 seconds.

ASSISTANCE

RFE Split Squat
3×8-10

Strict Chin-Ups
3×5-10

PARTNER METCON

For Time:
250m Row
500m Row
1000m Row

Notes
Partner A rows 250m, Partner B rows 250m
Partner A rows 500m, Partner B rows 500m
Partner A rows 1000m, Partener B rows 1000m

A 250m will take around 1:00, a 500m around 2:00 and a 1k around 4:00.

Reset the Monitor each time partner switch.

CrossFit Group Class Programming Template (WK7/8)

Need a little motivation on your workout? Mikey and Lee at FGB

MELISSA ARNOLD MEMORIAL WORKOUT TOMORROW

Tomorrow we will be running a commemorative workout to honor the life of Melissa Arnold, who tragically passed away in early September. The workout will take place on her birthday and was written by members of her family who do CrossFit. They and two of her former CrossFit affiliates will be participating. We will post more information about the life and legacy of Melissa next week.

As a related programming note, next week we will swap Wednesdays Shoulder Press for Thursdays Deadlifts since Melissa’s workout includes them. It was one of her favorite movements.

The ULTIMATE Bulgarian (RFE) Split Squat Tutorial

Today’s Programming

STRENGTH

Bench Press
80%x2x6

Notes
This is a deload week before testing next week. You should have 5 or so reps in reserve on these lifts. Perform one rep every 60-90 seconds.

ASSISTANCE

A: Matador or Bench Dips
3×10-20

B: Pull-Overs
3×8-12

Notes
Complete three total sets of the two exercises alternating between movements. For the Pull-Overs, use a DB or bumper plate, whichever is more comfortable for you. Go heavier than you have in prior exposures to the Pull-Overs

METCON

AMRAP 12:00
12 Calorie Bike
21 Kettlebell Swings
12 Ring Push-Ups

Notes
Bike: 12/8 cals
Kettlebell Swings: 24/20/16/12
Push-Ups: Ring / Standard / Incline

CrossFit Group Class Programming Template (WK7/8)

The Walking Deadlifts getting ready for Fight Gone Bad. Our first photo set from Joel Zimmer is up on Flickr! Check it out!

Territory X CFSBK

CFSBK is offering an ongoing  signup discount for our members who are interested in getting fresh home delivered meals from Territory Foods. We used to offer territory directly from the gym but they pivoted to home delivery during the pandemic. This is a great way to get fresh, healthy and delicious meals dropped on your doorstep 1-2 times per week. Territory meals come in handy when you’re feeling too lazy to cook, when you’re pressed for time, when you want to bring a healthy meal to work and as an alternative to ordering something on seamless that costs way too much and is probably unhealthy. You can customize your meals based on your nutrition style and goals and all meals list their full macros on them. Check out all the details below!

• Here’s a list of all the zip codes where they do Home Delivery to. You can also go to the locations page on their website for this information.
• Territory’s sourcing practices and ingredient standards
• Read about their chefs
• Explore the dietary templates
• Learn more about their giveback program
• If you’d like more information on our pricing, you can find that here.
• If you want to see the menu, look here.

Today’s Programming

ASSISTANCE

4 Progressive Sets of:
10-14 Seated Arnold Presses
10-14e Single Arm DB Rows
8-10e FFE Reverse Goblet Lunges

Notes
Work through 4 total progressive sets on the following three movements. Use at least 4″ (2 blue bumpers) for the Front Foot Elevated Lunges.

METCON

AMRAP 14:00
7 Overhead Squats
7 Kipping Pull-Ups
14 Burpees

Notes
OHS: Should be unbroken and medium weight. (+/95/75/55/45/-)
KPU: 7 KPU / 7 Banded/Strict or Jumping

CrossFit Group Class Programming Template (WK6/8)

THANK YOU!!!

Thank you to the entire CFSBK community for showing up for Fight Gone Bad 2021! We raised $19,933 for Hope for Haiti, had about 80 people do the workout and had a blast in the process. The costumes were great, the energy was great and it was amazing to see the community in full force like the before times. Special shout out to Staffers Charlie, Muckerman, Brett, Lynsey, Lauren, Cam and Whitney for making yesterday happen. We’ve got some great shots from Thomas H and Joel Z which we’ll be posting up tomorrow!

WORKOUT RESULTS

This spreadsheet has everyone’s score totals from the day grouped by category as well as their team’s score. You can also get your scorecard from the front desk if you’d like to see your reps by movement.

Top Fundraisers

Below are our top 10 fundraisers!

Charles Smith
$2,025

Patrick Sullivan
$1,930

Katherine Day
$1,385

David Osorio
$1,100

Richard Greenspan
$1075

Karl-Henry Cesar
$705

Lee Savage
$680

Kelley Blosser
$550

Cidney Falk
$430

Joseph Sinchak
$400

We also wanted to spotlight Katherine Day who had the most donors with a whopping 32 people donating to her effort. Amazing!!!!

Sponsors

Left Bank
Cafe Grumpy
Shake Shack
Brooklyn Brewery
Superfine
Brooklyn Creative League
Territory Foods

Three rounds for max reps of:
Wall-ball 20/14/10 – 10’/9’/8′
Sumo deadlift high-pull 75/55/35lbs
Box Jump 20/16″
Push-press 75/55/35lbs
Row (Calories)

Notes
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

A message to CFSBK from the CEO of Hope For Haiti

CFSBK has raised over $17,000 for HFH!!!! We’ll be tabulating donations until 11:30am today. If you’re a fundraiser, please check the corrections sheet to make sure anyone who donated for you but didn’t select you for the drop down can be corrected by Go Fund Me. We can’t do this on our end so there is a bit of a delay on when they get to it. Unclaimed donations will be considered general donations.

Thank you to our Sponsors

We’d like to thank our sponsors for providing some very generous gifts for our fundraising leaders!

Left Bank
Cafe Grumpy
Shake Shack
Brooklyn Brewery
Superfine
Brooklyn Creative League
Territory Foods

Territory foods has also generously donated a $50 gift card to EVERYONE who signed up for Fight Gone Bad. There is a one week expiration to place your order though! We will email participants that prize directly.

Heats Schedule

Doors will open at 8:30am, 30 minutes prior to our first heat. After the final heat wraps up, we’ll have an awards ceremony and take a group picture at 12pm! Be there!!