Today’s Programming

STRENGTH

Back Squat
80%x6x4

Notes
Rest as needed between sets. 2-3 minutes potentially.

METCON

Every 3:00 for 5 sets perform:
3 Squat Cleans
9 Kipping Pull-Ups
:20 Air Bike

Notes
Adjust the difficulty of this workout such that you can finish in roughly 1:30-2 minutes per round. The Squat cleans should be heavy but doable as three quick singles. The Pull-Ups should be unbroken or completed in 2 sets max and the bike should be an all out effort for :20. Note how many calories you get each interval.

CrossFit Group Class Programming Template (WK5/8)

Darren’s Ride for Embers Wrap Up

This summer I rode a bike from the Canadian border in Montana to New Mexico along the Continental Divide Trail. My goals were to experience the Rocky Mountains, meet its people, and raise awareness for an important cause.

I’ve been involved with a nonprofit called Embers that restores women in India trafficked into brothels back to mainstream life. Among the services they provide are a safe house, counseling, legal aid, health care, and private schooling for children aged-out of public school. In the last year, two children were found on the street next to their dying mothers who had contracted both HIV and tuberculosis. Conversely, two 21-year olds supported by Embers are graduating from nursing school this fall and are ranked #1 and #2 in their class!

I ended up riding 1700 miles in 24 days, climbing over 100,000 feet in total elevation through dirt, snow and mud. Along the way I met the kindest people; trail angels in lifted 4x4s would stop and offer me food, water, camp sites, beer, whiskey, and even sushi! One hostel offered all the pizza, drinks and beer you wanted, with a “pay what you think you owe” policy. Many more stories and beautiful scenery can be found here.

I missed the gym a lot while I was away. Yes, part of it was practical as CrossFit is only an hour a day versus 10 to 12 on a bike! But opening my phone (when there was internet) and seeing your messages and generosity was the real fuel that kept me going. I didn’t ride a lot of miles to prep for this adventure, so I can really credit the workouts at CFSBK – sweating happily next to you all! – for giving me the fitness to do it at all.

And thanks to the support and encouragement of so many of you, we exceeded our goal of $25K to raise $26,622.  I cannot be more grateful, THANK YOU!

Deadly Falls among the Elderly Are on the Rise Scientific American

Today’s Programming

STRENGTH

Bench Press
80%x6x4

Notes
Rest as needed between sets. 2-3 minutes potentially. 80% is roughly a 7-8 rep max, so your work sets today should have 1-2 reps in reserve. Use a spotter on all work sets!

ASSISTANCE

A: Matador or Bench Dips
3×10-20

B: Pull-Overs
3×10-20

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.

METCON

AMRAP 8:00
16 DB Snatches
16 Burpees

Notes
Scale the Burpees to Squat Thrusts (no Push-Up burpee) if needed

CrossFit Group Class Programming Template (WK5/8)

Rickke catching a sick pump on some chin-ups

Fight Gone Bad Teams

Below is the full list of this year’s Fight Gone Bad team names!! Looking forward to some great costumes!

Our Fundraising for Hope for Haiti has surpassed $3,000!! That means we’re over the halfway make to make our goal of $5k! Send out your emails, text and social media requests for fundraising everyone! We’ve got just under two weeks to make it happen!

Team 1: You Bet Your Lasso
Team 2: Essential Wodders
Team 3: Wodtoberfest
Team 4: Lunge me to the Moon
Team 6: WOD-DING from Home
Team 7: WOD-Ever
Team 8: Burpees on the Barbie
Team 9: Squatify
Team 10: The Wizards of WODZ
Team 11: F$&@ Covid
Team 12: The Walking Deadlifts
Team 13: Squid Gain
Team 14: MetCon Gala
Team 15: In First Place with a Million Points!
Team 16: Not So Sweet 16

*We had some drop outs and consolidated team 5 into other teams 

Today’s Programming

STRENGTH

A1: Single Arm Bottom’s Up Kettlebell Press
(or conventional DB press if unable to bottoms up press the smallest KB)
3×6-10)

A2: Meadows Row
3×8-20e

A3: Double Kettlebell Sumo Deadlifts
3×8-12

Notes
Work through three progressive sets of the following three exercises. The third set should feel very challenging.

METCON

AMRAP 12:00
8 Kipping Pull-Ups
130m Run
16 Tuck-Ups

Notes
Move at a steady aerobic pace for this workout.
Kipping Pull-Ups: 8 Kipping / 4-6 strict or banded / Jumping

CrossFit Group Class Programming Template (WK4/8)

Lauren “LB” warming up her power cleans last week

Health Tip: Must-Haves for Great Sleep 

Today’s Programming

STRENGTH

Deadlift + Hang Power Clean + Front Squat

Notes
Take 12 minutes to work up to a heavy single on the complex.

METCON

Tabata Sort of Fight Gone Bad

Tabata Circuit
6x Wall Ball Shots (20/14 lb) (10/9 ft)
1:00 Rest
6x Power Cleans (75/55/35 lb)
1:00 Rest
6x Double Unders
1:00 Rest
6x Push-Ups
1:00 Rest
6x Air Bike (for calories)

Notes
Tabata (20 secs on and 10 secs off) for 6 intervals of each movement. Complete the Wall Ball intervals before moving on to the power cleans, etc. Each movement is scored by the total reps (or calories on the bike) in each of the 8 intervals. Final score is the sum of all the reps.

These movements are somewhat similar to the movements you’ll be seeing in FGB PC=SDHP, DU=BJ, Push-Up=PP, Bike=Row

CrossFit Group Class Programming Template (WK4/8)

Thank you to everyone who came out last night for our “Strong Sets” Comedy show hosted by Maria H!! We had a great turn out and the comedians were amazing! Thanks also to Coach Katie and Dan for transforming the gym into a comedy club!

$2,000 Mark achieved for Hope for Haiti

We just passed $2,000 raised for our Fight Gone Bad Beneficiary, Hope for Haiti! FGB is exactly two weeks away and theres still plenty of time to hit our $5,000 goal. It only takes a few minutes of emails, text or calls to raise some money from friends family and co workers. Below is another sample email that David sent out which is a slightly shorter one than we posted a few days ago. This is good for people who have done multiple Fight Gone Bads and may be hitting up some folks who have donated in the past:

Hey XXX

1-3 sentence personalized message for that person. 

It’s that time of year again where I’m fundraising for Fight Gone Bad. If you recall, this is our annual fundraiser at the gym where we raise $ for a charitable cause. The event is about 2 weeks away so if you could make a contribution, however small it would be greatly appreciated.

This year we’re raising money for Hope for Haiti, which is still in recovery after the 7.2 magnitude earthquake they experienced earlier this year. HFH has over three decades of experience in disaster response and is uniquely positioned to help many still in desperate need. Charity Navigator also named them one of the Top 10 Humanitarian Relief Organizations. This video sheds some light on the situation and recovery efforts to date.

Thank you for your consideration! This year my team has a sweet 16 theme, so I’ll be doing the workout in a dress. Wooo. (put in your own teams theme and any antics of costumes you’re planning)

Today’s Programming

STRENGTH

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

85%x2x6
A: Bench Press
B: Back Squat
C: Shoulder Press
D: Deadlift

E: 4 Sets:
8-12 Chin-Ups or DB Rows
8-12e FFE Reverse Lunge or Double KB Sumo Deadlifts
8-12 DB Bench Press or Arnold Press

Notes
Tomorrow we have cleans, front squats, wall balls, biking, double unders, push-ups and wall ball

METCON

3 Rounds for time of:
Run 400m
21 Kettlebell Swings
12 Overhead Squats

Notes
Kettlebell swings should be medium weight (24/20/16/12) and unbroken or no more than 2 sets.
OHS should also be a medium weight that allows you to go unbroken or in 2 sets at most (95/75/65/45)

CrossFit Group Class Programming Template (WK4/8)

Tonight is the night! Strong Sets Comedy Show @ CFSBK

Join us this evening for some much needed laughter at our comedy show this evening! We’ve got a great line up and are so excited to share this awesome event with our community!!! Bring a friend!!!

“Strong Sets” features some of the best stand ups in NYC performing, you guessed it, stand up comedy. We are the only comedy show in the world that is performed at a gym. And, therefore, we are the strongest comedy show in the world. Full stop.

Cohosted by: Courtney Fearrington (Sirius XM) and Maria Heinegg (Bravo)

Pull up for great jokes from:

-KC Arora (TruTV)

-Jordan Jensen (Just For Laughs New Face)

-Ethan SP (Comedy Central)

Show:

Doors 7:30pm/ Show: 8pm

***It’s BYOB so bring your favorite bevies.***

Vaccination proof is required for entry.

Buy tickets here

Today’s Programming

STRENGTH

Deadlift
85%x2x6

Notes
Perform a set every 90 seconds if you can. Use whatever grip you need to make you get these lifts.

METCON

5 Rounds for reps of:
1:00 Sumo Deadlift High Pulls
1:00 Box Jumps
1:00 Burpees
1:00 Rest

Notes
FGB Prep!
SDHP: 75/55/35
Bod Jumps: 20″/16″

CrossFit Group Class Programming Template (WK4/8)

The set up for our very first Fight Gone Bad event in 2008

Fight Gone Bad Sample Fundraising Email

There are just 16 days left until Fight Gone Bad 2021, but there’s still plenty of time to email your friends and family. Rip off a version of this one below, and select, replace, or delete adjectives as you see fit. One of our members used a version of this email a few years ago (with almost all of the adjectives) and quickly raised over $500. Jump on it!

You will include a link to your page made via this CFSBK fundraiser link for people to contribute

Dear/Salutations/Greetings/Hola/Aloha/Beloved [insert name],

As you probably know, I’m really into CrossFit. I love it because _______. Every year at my gym, CrossFit South Brooklyn, we have an event called Fight Gone Bad, where we do this crazy/hard/weird/incredible/soul-crushing/soul-enhancing workout (which you can see here).

What makes the event even more meaningful is that it’s not just a competition for highest reps, but also a competition to raise money for Hope for Haiti, which is still in recovery after the 7.2 magnitude earthquake they experienced earlier this year. HFH has over three decades of experience in disaster response and is uniquely positioned to help many still in desperate need. Charity Navigator also named them one of the Top 10 Humanitarian Relief Organizations. This video sheds some light on the situation and recovery efforts to date.

So, why am I telling you all of this? Because I need your help! If you could spare a few bucks for this great cause it would go a long way in helping us reach our fundraising goal and support people who really need it.

I will be sure to let you know how the event goes, and probably send along a sweaty/hot/sexy/revolting photo of myself post-workout.

Sincerely/With love/Gratefully/Be well/Shalom,

AND REMEMBER TO SAY THANK YOU WHEN PEOPLE DONATE! It’s what our moms taught us to do.

Today’s Programming

STRENGTH

Shoulder Press
85%x2x6

Notes
Perform a set every 90 seconds if you can.

METCON

3 Rounds for time of:
30 Push Presses
Row 30/20 Calories
Rest 3:00

Notes
FGB Prep!
PP: Push Press comes out of the Rack.
The loading options for FGB will be 75/55/35. Those will be our three options as well today!

ASSISTANCE

3 Sets of:
30 Russian Twists
12-16 Seated Lateral Raises 

CrossFit Group Class Programming Template (WK4/8)

Hope For Haiti

Given our over three decades of experience in emergency preparedness and response in southern Haiti, we are well-positioned and uniquely qualified to use our best available resources to help make a difference. Our team lives and works in the communities we serve, and is made up of Haitian doctors, nurses, program managers, and others dedicated to improving their own country.

We are a four-star rated organization by Charity Navigator, a leading independent rating agency for nonprofit financial transparency and accountability. Charity Navigator also named us one of the Top 10 Humanitarian Relief Organizations, and published our article on the Top 5 Things to Consider When Supporting Disaster Relief Efforts.

Our current statement regarding the situation in Del Rio, TX: 

We are currently evaluating the most effective way for our organization to support the Haitian migrants who are being sent to Port-au-Prince and Cap-Haïtien from Del Rio, Texas. Although both of these cities are outside our impact area of the southern (Sud) department, we recognize the urgent and critical nature of the situation and the great need for assistance. For those looking to support organizations operating on the ground in Del Rio, we commend the work of the Haitian Bridge Alliance. We will continue to post any updates on this plus our response to the earthquake and COVID-19 on our Instagram account and here on our website.

FGB People: Sign up to be a CFSBK fundraiser for Fight Gone Bad here!

Today’s Programming

STRENGTH

Back Squat
85%x2x6

Notes
Perform a set every 90 seconds if you can.

PARTNER METCON

8 Rounds total for time of:
16 Front Rack Alternating Reverse Lunges
60 Double Unders

Notes
Partners alternate rounds until 8 total are completed. (4 each)
Lunges: Should be challenging but unbroken. Barbells are taken out of the rack today.
JR: Should be done in about a minute and a half or less.
DU: 60/45/30/15 – Alt 2: 50 – SU: 100

ASSISTANCE

3 Sets of:
12-16 Double Bent Over DB Rows
20 Calve Raises

CrossFit Group Class Programming Template (WK4/8)

Miriam recently ran a half marathon, lost 20lbs and has been coming to CrossFit super consistently. Incredible!!!

AntiGravity Strength Starts on 10/25

A new cycle Coach Ro‘s acclaimed Anti-Gravity Strength class starts Monday 10/25/21 This class always (and we mean always) sells out quickly, so get on it!
Each AG Strength class will be an hour long, focusing on the strength and skills needed to improve Pull-Ups, Handstand Push-Ups, dips, muscle ups, pistols, kipping handstand push ups, kipping pull ups, kipping dips, etc. This will include a variety of skill exercises, progressions, weighted and strict practice, and other techniques to teach, develop, and perfect your bodyweight/gymnastic skills. This fundamental strength work will carry over into other CrossFit gymnastics movements. The class meets 3 times per week for 8 weeks according to the schedule below.

SCHEDULE

10/25/2021-12/17/2021
Monday from 12:30pm – 1:30pm
Wednesday from 12:30pm – 1:30pm
Friday from 12:30pm – 1:30pm

COST AND ELIGIBILITY

The cost is $300 per month ($600 total plus NY sales tax). This cycle is open to all CFSBK members.

WHAT HAPPENS IN A CLASS?

The first class will begin with an assessment of each individual’s upper body push, pull, lower body and core strength. Once the assessment is completed, each AG Strength class will consist of skill work, strength development, and flexibility training based on your personal needs, goals, weaknesses, and strengths. If a member chooses to do a CrossFit group class on the same day, we recommend doing the skill and strength work from the AG Strength cycle first. Arturo can advise you on this on a case by case basis. Just ask!

Register Here!

Today’s Programming

STRENGTH

Bench Press
85%x2x6

Notes
Perform a set every 90 seconds if you can.

ASSISTANCE

5 Sets of:
1-2 Legless Rope Climb
8-16 Dips
16 Anchored Weighted Sit-Ups

Notes
Rope: Legless / With Leg Wrap / Knotted / 3-5 Lay to stand Rope Climbs
Dips: Ring Dips / Matador Dips / Bench Dips

CrossFit Group Class Programming Template (WK4/8)

This past weekend coach David led an affiliate summit for New York and New Jersey affiliates. This event was facilitated through his role as the CrossFit Field Leader for NY/NJ and included several presentations, a group workout and lots of opportunities for affiliate owners to connect and learn from each other. It was a blast!

Fight Gone Bad Team Names!

Hey everyone! We’re still waiting on some FGB team names so if you haven’t connected with your team and settled on a name, today is the day to do it! Also everyone who is signed up needs to register as CFSBK fundraiser for Fight Gone Bad here!

Today’s Programming

STRENGTH

Push Press
3-3-3-3-3

Notes
Work up to a heavy triple on the Push Press

METCON

AMRAP 10:00
10 Wall Ball Shots
15 Calorie Row
30 Double Unders

Notes
Work at a pace that allows you to move continuously for 10 minutes.

CrossFit Group Class Programming Template

Lisa when she realized this was the last round of Front Rack Carries

Fixing the Dip in the Push Press