Today’s Programming

STRENGTH

E2MOM 16
Clean + Split Jerk

Notes
Perform 8 total work sets of the complex every 2 minutes working up to a heavy but technically sound complex.

METCON

In 12:00:
100/75 Air Bike Calories
50 Wall Ball Shots
25 DB Deadlifts
AMRAP Sit-Ups in remaining time.

Notes
The bike should take you around 5-7 minutes. If you hit 8 minutes hop off the bike regardless of where you’re at. It’s possible you won’t make it to the sit-ups, but give it the old college effort.

CrossFit Group Class Programming Template

Danny just transferred us to CFSBK from Oakland. Welcome!!!

Learn about a true CrossFit Pioneer, Annie Sakamoto: Original Annie: 17 Years of CrossFit Coaching 

Today’s Programming

SKILL: Rope Climbs

Some options you’ll have available to you:

Level 1: Self Assisted with feet on the ground
Level 2: Knotted Rope Climb
Level 3: Wrapped rope Climb
Level 4: Legless Rope Climbs

METCON

25:00 for Quality
2 Rope Climbs
1:00e Side Plank
10 Matador Dips or 15 Bench Dips
270m Jog

Notes
Work through these 4 exercises at an aerobic pace. You should be conversational and sweaty.

ASSSITANCE

Pick 1 exercise from each category and perform 3 sets of 10-12 reps in a circuit.

Push: DB Bench Press or DB OH Press
Pull: Ring Row or Pull-Up
Lower: FFE Lunge or Double Kettlebell Deadlift

Notes
Tomorrow we have: Wall Ball / DB Deadlifts / C+J
Friday we have: Floor Press / Gorilla Rows / Bi’s & Tris work

CrossFit Group Class Programming Template

New CFSBK Class: RESILIENCE & RANGE

This class will incorporate a variety of movement practices to support training longevity, joint health, range of motion, and resilience of mind-body. We’ll utilize Functional Range Conditioning (FRC), vinyasa yoga, breath work, and mindfulness techniques.

From Coach Whit:

I believe in the power of movement and it’s potent effect on our human minds and bodies. My mission is to help you improve the function of your joints, whatever structure you currently have, so you can move in the ways that are important to you throughout your life. Here are some helpful definitions to consider:

Flexibility: Passive range of motion; this is the foundation for all of the movement you do in your life, but it is essentially “useless” without the ability to actively achieve/express that range

Mobility: Active, usable range of motion that you can create. It’s flexibility + strength and control. More mobility = more ability to maximize movement potential safely, efficiently, and effectively.

With training, we can attempt to capture passive range of motions and make them active. Closing this gap acts to safeguard our joints, building injury resilience and strength capacity. The better our articular hardware, the better the muscles surrounding that joint can work and play over time. (A.K.A. “Gains!”)

In class, we’ll balance this sometimes strenuous effort with movement flow, breath-work, and mindfulness. Come get a little R&R… resilience and range!

Saturdays / 9AM / The Annex *Note that this class will finish at 9:55AM so folks can take group class afterward if they choose.

Our first class will be THIS SATURDAY! Sign up on ZP as you would any other Group class!

Got questions? Email me! Whitney@crossfitsouthbrooklyn.com 

Today’s Programming

STRENGTH

Shoulder Press
Heavy Triple

Notes
In no more than 8 total sets, work up to a heavy triple on the shoulder press. Perform today’s sets taking each rep from a dead start at the bottom.

METCON

5 Rounds for time of:
6 Strict Chin-Ups
9e Single Arm DB Push Press
15/12 Calorie Row

Rest 2:00

Notes
Chin-Ups: 6 Strict / 6 banded / 6 Self Assisted
Its okay for it to take 2-3 sets to get your 6 reps in unassisted but it should take no more than a minute to get all your reps in. If you hit a wall or require more than 3 sets, transition to a band for assistance.
DBPP: These should be unbroken per arm but challenging in weight. Make sure to stabilize the top position for a 1 beat each rep.
Go hard on the Row

CrossFit Group Class Programming Template

The End of a Virtual Era

Since March of 2020 CFSBK has been running some form of virtual class offerings through the first 17 months of the pandemic. Over the past two months we handed the program off to the Foxes who ran it from Fox headquarters in Ohio. Last week was the final week week that fitness group classes were offered on Zoom. We had no idea we’d be running this program for so long and want to thank all the coaches and members who logged onto zoom to share some virtual sweat after all these months. End of an era!!! (we hope!)

A note from the Foxes:

We cannot express enough gratitude for the 17 consecutive months (!) that you’ve joined us in our Virtual Group classes. Whether you attended one class or many, you’ve not only helped to start our days off with a positive vibe, countless laughs, and tons of great recommendations, but more importantly you’ve offered us a sense of community that has enriched our lives in countless ways. 

Please note: Mindfulness classes will not change. They are held on Tuesdays and Fridays at 8am. They are open to anyone and are offered on a donation basis.
Bookmark this link to login: Alchemy Zoom Room, password: “alchemy”

Today’s Programming

STRENGTH

Box Squat
Heavy Single
80% Rep Out

Notes
Work up to a heavy single on the box squat in no more than 8 total sets. Keep one rep in reserve on your heavy single, do NOT attempt a weight you’re not 100% sure you can hit. Try to exceed your heavy triple weight from two weeks ago. After you find a heavy single, drop the weight to 80% and perform a Rep out set keeping 1-2 reps in reserve.
Choose a box that will get your hip crease just below parallel. Most people will need to use a 12″ box with some bumpers on top of it, taller folks might require a 16″ box with a bumper on top. Sit, on tension for a one count before driving up out of the hole. Try to maintain the ability to move quickly.

METCON

TABATA MASH-UP

32 Tabata Intervals Rotating between:
A: Deadlifts
B: Double Unders
C: Air Squats
D: Sit-Ups

Notes
Alternate between each exercise performing :20 of work followed by :10 of rest until you’ve completed 32 total intervals (8 rounds per movement, 16:00 total)
DL: Choose a medium weight such that you can get 8-12 reps per set with perfect form. (225/185/155/135/95/..)

CrossFit Group Class Programming Template

Comedy Show @ CFSBK!

Looking to get in some high quality LOLs?

We thought so.

On Friday September 10th, CFSBK members Maria Heinegg & Courtney Fearrington will be hosting “Strong Sets”, stand up comedy show right here at CFSBK (597 Degraw St).

The show will feature some of NYC’s best comics.

And the best part is (drumroll) you can come to the gym and do no fitness!

Friday 9/10
Doors 7:30/ Show 8pm
Tickets are $15 (all proceeds go to performers)

Buy tickets here

***The show is BYOB*** so bring your favorite pre-mixed martini, IPA or boxed wine (no judgment) if you’re trying to get a little boozy while you laugh at sad clowns.

Note: Proof of vaccination will be required to enter with one of the following:
-Excelsior pass
-vaccine card
-or photo proof of card.

If you are already a member of CFSBK and proof has been logged in our system, you are good to go!

If have any questions, please reach out to Katie or feel free to tell them at Maria or Courtney if you’re in class with them. They love attention!

Today’s Programming

STRENGTH

Heavy Triple of:
Snatch Balance (Intermediate +)
or
Overhead Squat (beginner)

Notes
The snatch balance is an assistance lift that helps develop speed, confidence and strength under the barbell. If you feel comfortable with your overhead squat and bailing, perform the snatch balance. If you struggle with Overhead Squats or have never performed this movement out of a rack, give this more foundational movement a shot. With both movements, the intent is not to max out, rather to move a challenging load well.

ASSISTANCE

3-5 Sets for Quality and Load of:
10-12e Single Leg RDLs
10-12 DB Upright Rows
10-12e Copenhagen Plank Lifts

CrossFit Group Class Programming Template

Camille doing that mid air transition on Dumbbell Snatches

3 Position Snatch Demo

Today’s Programming

—–At the 0:00 Mark—–

“Biking Helen”

3 rounds for time:
30/24 Air Bike
21 Kettlebell swings
12 Kipping pull-ups

Notes
Aim for around a 10-12 minute effort on this workout. The Bike should take you around 2:00. Modify Kipping pull-ups to 6 strict or banded, 12 Jumping or 12 Ring Rows.

—–At the 20:00 Mark—–

10:00 AMRAP
Dumbbell Hang Clusters

Starting at 0 and EMOM perform 5 Burpees.

Notes
Aim for the burpees to take you 10-20 seconds and performing 7-10 Hang Clusters in the remaining time, choose a weight that will challenge you but not crush you. Your score is total number of hang clusters completed.

CrossFit Group Class Programming Template

Victoria and Toni hittin’ those toes to bars

Beyond the Whiteboard X CFSBK

One of the most fundamental training habits you can cultivate is logging your workouts. This helps you keep meaningful data on your training so that you can most effectively build upon prior workout sessions and track your progress over time. The last thing your coach ever wants to hear when we ask how much weight you did last week is “…I don’t remember”.

There is a solution! CFSBK is partnered with our friends at Beyond the Whiteboard to provide digital workout tracking for our affiliate! Members are able to access each day’s workout preloaded onto the app and access lots of individual metrics, gym leaderboards, and a variety of other cool tracking parameters. BTWB is an official CrossFit® app, and it’s run by CFSBKers!

If you’re not already doing this, stop being a jabroni and xcomplete the following steps to register and start tracking your workouts:

1. Create a profile by registering at btwb.com.
2. Use the gym code CFSBK101 to receive a free membership and link you into the CFSBK group class programming feed.
3. Download the app for Apple or Android and sign in!

You read that right: this premium service is completely FREE for CFSBK members. OMG, that’s you!

Today’s Programming

METCON

Every 5:00 for 5 sets
Bench Press 10 Reps
400m Run

Notes
Every 5 minutes perform the couplet. Aim to be working around 3 minutes per interval. Bench Presses should be challenging but unbroken with about 2-3 reps in reserve each set. Weight may be progressive or across based on how you feel. Challenge yourself on the runs! Try to note your run splits each interval.

STRENGTH

Pendlay Rows
3×8-12

Notes
Perform 3 progressive work sets on the Pendlay Row with the final set being the most challenging and near failure.

CrossFit Group Class Programming Template

Alchemy @ Home

Erin with Zelda and Beans. Our in-house research has determined that cute pups are the opposite of an ergogenic aid. But life is about compromises, right?

Three spots left!

There are only three spots left for Coach Brett’s Knee Strength, Stability, and Range of Motion Seminar this weekend! This is great for people who may suffer from knee pain as well as those who DONT but would like to have a better understanding of this joints range of motion and capacity to stay away from future knee pain.

Date: August 29, 2021
Time: 2:00 PM to 4:30 PM
Spaces Left: 3 Capacity: 16

Register Here

Today’s Programming

STRENGTH

E2MOM 16:00
Hang Power Clean + FSQ + Split Jerk

Notes
Perform 8 total work sets of the complex every 2 minutes working up to a heavy but technically sound complex.

METCON

3 Intervals of:
270m Farmer’s Carry
500m Row

Notes
Rest as needed between rounds. Go heavy on the Farmer’s carries and then even harder on the row. There is a 20-minute cap on completing the three intervals

CrossFit Group Class Programming Template

Greetings from Makhimba! A month or two after we reopened Makhimba booked a one-way ticket to Hawaii and has been happy on the island ever since. She recently sent us this pic of her training at CrossFit Oahu with friend of CFSBK, Bryant P!

Today’s Programming

SKILL: Kipping Toes to Bars

Your coaches will guide you through some low-volume progressions on Kipping Toes to Bars.

METCON

EMOM 30:00
A: Assault Bike
B: Double Kettlebell Front Rack Walking Lunges
C: Kipping Toes to Bars
D: Box Jumps
E: Rest

Notes
Perform this 30-minute EMOM (6 Rounds) keeping a steady rep count per movement and overall pace. Cap each work interval at no more than :45 so allow some recovery and transition time between exercises.

KT2B: Partial ROM Kipping Leg Lifts / Anchored Sit-Ups

CrossFit Group Class Programming Template

Alchemy @ Home

What is Fit 55+?

Fit 55+ is a strength and conditioning class for older adults who want to move and use their bodies and are not content to simply sit on the couch getting older. Research points to the development of chronic disease in older populations not as a consequence of aging alone, but as a product of decreased activity and less-than-healthy lifestyle choices. Strength training and conditioning can help both stave off, as well as reduce, the effects of many chronic diseases. As the old adage goes: “If you don’t move it, you lose it.”

Fit 55+ will help you:

• Build muscular strength and joint integrity
• Increase and maintain bone density
• Improve cardiovascular function
• Improve pulmonary function
• Improve balance, coordination, and mobility
• Reduce your risk of falling (and be more resilient in case you do)
• Maintain independence and improve quality of life

Who is this class for?

Any older adult who wants to exercise in a fun, safe, and inclusive manner. Whether you’re a total newcomer to resistance training or more of a veteran, our classes will challenge you to become better.

What does a class look like?

A typical class will start with a series of light warm up movements to get your heart and joints ready for exercise. From there we’ll move onto the strength training portion of class, using a variety of tools to help you develop strength. You’ll use both weight training and body weight exercises of the upper and lower body to develop and maintain muscular strength and joint integrity.

After the strength training portion of class we’ll move on to the conditioning portion. Here the goal is to get a bit sweaty and elevate your heart rate for a while to improve heart function and lung capacity. To this task we’ll use a variety of equipment and modes like: rowing machines, exercise bicycles, sled pushes, sandbag training, and bodyweight exercises, in addition to many others. The variety keeps it engaging and more fun (we think) than just walking on a treadmill for an hour. Finally, we’ll end with a few cool down stretches to relax your heart rate and your mind before you head out of the gym.

Schedule

Tuesdays and Thursdays at 11am

Pricing & Sign-Up

Today’s Programming

METCON

AMRAP 16:00
8 Shoulder Presses
16 Kettlebell Swings
32 Double Unders

Notes
compare to 2.9.20 & 11.16.20 & 1.2.21
SP: Strict, taken out of rack. Choose a load where you can do the early sets unbroken but may need to break it into two sets as you fatigue.
KB: All sets should be unbroken
DU: 32DU/16DU/32Alt2/64 Singles

STRENGTH

Strict Pull-Up
1-1-1-1-1

or

Assisted Pull-Up
2-2-2-2-2

Notes
Work up to a challenging strict pull-up. If you have strict pull-ups, add load and go for a single. If you don’t, or 1-2 pull-ups are very challenging for you, perform 2 pull-ups with no or as little assistance as possible. Hold the top of each rep for a 1 count.

CASHOUT

12-10-8-6-4-2 reps of:
Dumbbell Hammer Curl & Presses

Notes
Perform 12 Hammer curls, directly into 12 presses, directly into 10 hammer curls etc.

CrossFit Group Class Programming Template

Alchemy @ Home

One of our best Erics doing Eric things with the barbell.

Visualization & Lifting

Visualization is simply a mental rehearsal of what you’re about to attempt. Many studies have show the efficacy of this practice and countless successful athletes will attest to the importance of being able to “feel or see” an event in their minds eye before attempting it. While the action may seem somewhat intangible, it is still a skill that needs to be practiced in order to be of any real utility. If you’re not already visualizing your lifts, here are some tools to get you started.

1. Get into the habit of replaying the physical sensations of each lift AFTER they occur. The best time to summarize what just happened is immediately after you execute movement so try to “feel” it again, making note of anything that seemed to stick out. Try to create a physical memory of movement basics. Where was your weight? What kind of tempo did you feel through the movement? Did you feel braced and engaged? How did the weight feel? Walk yourself through it again in your head and try to recreate or slightly augment that sensation before your next attempt. Learning to review what just happened is the best way to start developing the internal resources to properly visualize.

2. Start practicing! Visualization takes time and a specific kind of mindfulness that doesn’t necessarily come easily to most folks. Set an intention to practice visualizing your lifts during your warm-ups and especially before work attempts. In essence, you want to try and experience the lift in the most idealized way possible before you start. There won’t be an internal dialogue to guide you through, simply perform the act in your mind. If you’re aware of a movement fault you’re working on, correct it in your head and then attempt to recreate a similar sensation when you actually go to lift. This also doesn’t need to be limited to the gym, you can do it right now. Pick a lift, close your eyes, and feel yourself doing three reps of it in “real time” in your head. You’ll note that you might want to rush through it, but don’t; instead, take your time to feel it.

3. Practice visualization from different perspectives. Some people prefer to simply close their eyes, “tune out” of reality and experience the movement from the first-person perspective in their heads. Others might benefit from seeing themselves perform the movement outside of themselves, noting key elements they’re focusing on. Another way would be to not only see it but feel it as well, by miming the lift physically while maintaining a careful presence-of-mind. Finally, you might even consider focusing on the sensation of executing a perfect lift, seeing yourself stand up with the heavy barbell as if it wasn’t a big deal. This final method ties into what the concept of developing and using confidence as a training tool.

Play around with this and let us know how it works for you. What you definitely don’t want to do is allow non-productive thought streams to seep into your training time. And remember: Performing a lift, and then immediately focusing on a conversation with your partner, checking the time, looking around the room at something interesting, or just zoning out, can actually be detriments to your training. Stay focused, and stay present.