Today’s Programming

STRENGTH

A1: Close Grip Bench Press
3×6-8

A2: 3 Point DB Row
3×12-15e

Notes
A1: In 6 total sets, work up to 3 heavy sets of 6-8 reps. Use a grip about 1/2 to full grip more narrow than you typically use for bench.
A3: In 4-5 total sets, work up to a heavy 3 point DB Row. Refer to 7/8/21 when we did heavy 12s on this row variation.

METCON

EMOM 16:00
A: :45 Kipping Toes to Bars
B: :45 Box Jumps
C: :45 Push-Ups
D: :45 Double Unders

Notes
Try to go hard on each round!
T2B: Partial ROM KT2B / Hanging Knee Raises
Push-Ups: Knee
DU: Alt 2 / Singles

CrossFit Group Class Programming Template

Alchemy @ Home

Farewell to CFSBK Super Legend Kayleigh Rose

CFSBK bids farewell to another longtime member of our community, Kayleigh Rose. Known throughout the gym as a friend to all, supportive teammate and bonafide TFBA, Kayleigh is off to a new chapter in her life in Portland. She will be missed, but there will always be a rack available for her on Degraw Street. Here are some parting notes from her:

I have officially left Brooklyn and am off to Portland (five day road trip ahead)!  Here is my goodbye and short ode to CFSBK, to the place and community that has been a defining element of my Brooklyn life for the past nine years.

Early on, I connected with the many fellow educators who came to the gym.  All of us who deeply appreciated the modeling, meaningful feedback, and thoughtful planning from coaches.  I am so grateful to David for the collection of individuals (past and present) he has entrusted and impressed by the tenets he has set forth in making the gym such a welcome, inclusive, positive, productive space.

A few years in the 6AM family welcomed me – I was excited, humbled, and more driven to try to keep up.  I am thankful for such a crew than was competitive, supportive, and pushed me to make the most of my mornings (even the rosé fueled ones).  I looked forward to all the gym events and celebrating all the TFBAs – my life is so much richer for having time to sweat, question my life choices while lying on the floor post-WOD, and bond with so many folks!  There is a confidence and empowerment I have gained from my experiences at CFSBK that go far beyond any feats of strength and speed (though let’s be honest, those are pretty damn delightful too).

I have literally traveled the world to hike mountains with members.  That being said, I hear Oregon has some pretty wonderful mountains that I am looking forward to taking on.  I look forward to visiting in the future, and encourage anyone who comes out west to come say hello. I am definitely leaving part of my heart in Brooklyn (and most of it on Degraw St).

Today’s Programming

STRENGTH

Box Squat
Heavy Five

Notes
Work up to a heavy set of 5 reps on the box squat in no more than 8 total sets. Choose a box that will get your hip crease just below parallel. Sit, on tension for a one count before driving up out of the hold. Try to maintain the ability to move quickly.

METCON

21-15-9 reps for time of:
Bike Cals
Deadlifts
Burpees Over the Bar

Notes
Time cap: 15:00
Bike: 21-15-9 / 15-9-6
DL: Choose a medium heavy weight that will allow you to move quickly and perform each round either unbroken or in 2 quick sets. (225/185/155/135/95/75/..)

CASHOUT

Reverse Crunch + Deadbug
3×10-12
:60 rest

CrossFit Group Class Programming Template

Alchemy @ Home

Charles, Grant, Rana and Coach Kharp hanging out together

Programming for AUGUST 2ND – SEPTEMBER 12TH 2020

This cycle template will be slightly different than the prior two in that we will not be using the “a la carte” day and instead will be offering 7 novel days of programming per week. While there will be some consistency with Monday’s alternating Box and Back squats, Thursday’s Cleans and Sunday Snatches, the rest of the week will have a bit more variance with an emphasis on balance of movement planes. The weekly template will be: Lower Body Bias / Upper Body Bias / Skill & Mixed Modal / Lower Body Bias / Upper Body Bias / Skill & Mixed Modal / Snatch.

While there will be an “upper body” or “lower body” bias on given days, that doesn’t necessarily mean that we will ONLY be performing LB or UB movements on those days. You’ll see other movements which involve the trunk, upper body or monostructural exercises however with much less volume or with less time under tension (burpees, box jumps, kipping, Jerks etc). On M/W/Th/Fr/Su the primary lift(s) will be followed up with either a metcon or assistance work.

Monday: Lower Body Bias
Wk1: Box Squat H5
Wk2: Back Squat H5
Wk3: Box Squat H3
Wk4: Back Squat H3
Wk5: Box Squat H1 + 80% Rep Out
Wk6: Back Squat H1 80% Rep Out

Tuesday: Upper Body Bias
Weeks 1-3 Horizontal Press & Pull (bench press / Row variant supersets)
Weeks 4-6 Vertical Press & Pull (Shoulder press / Pull-Up variant supersets)

Wednesday: Skill Work & Mixed Modal
Wednesdays will start with some skill work, often related to the programmed workout that day. Then we’ll get into a classic CrossFit mixed modal workout.

Thursday: Lower Body Bias
The lower body bias on Thursdays will revolve around clean variants as the primary lift or within the metcon.

Friday: Upper Body Bias
Weeks 1-3 Vertical Press & Pull (Shoulder press / Pull-Up variant supersets)
Weeks 4-6 Horizontal Press & Pull (bench press / Row variant supersets)

Saturday: Skill Work & Mixed Modal
Saturdays will start with some skill work, often related to the programmed workout that day. Then we’ll get into a classic CrossFit mixed modal workout.

Sunday: Snatch
Sundays will focus on snatch complexes followed by a metcon or assistance work.

Annie Thorisdottir’s Shocking 200-lb Snatch 

Today’s Programming

ASSISTANCE

5 Sets for Quality of:
Bike 2:00
10-15 Matador, bench or ring Dips

Notes
Move at a steady pace for this couplet using the bike as an active rest.

A LA CARTE

A. Pause BSQ or Conventional FSQ 1-1-1

B. Bench or Shoulder Press 3-3-3

C. “Grace” 30x Clean and Jerk

D. “Nancy” 5x 15 OHS / 400m Run

E: 10-1 Strict Chin-Ups / 50-5 Double Unders

Notes
Choose a lift or metcon that corresponds to what you have not performed in the prior few days or what you’re least sore from. For the barbell movements, you may also consider adding a secondary lower skill bodyweight/DB exercise to create a superset.

CrossFit Group Class Programming Template

Today’s Programming

METCON

“Grace”

For time:
30 Clean and Jerks

Notes
This should be a 2-6 minute workout with competition loads being set at 135/95. Choose a medium load that allows you to move consistently and well for all 30 reps.

ASSISTANCE

5 Sets for load and Quality of:
10-12 Seated Arnold Presses
8e Single Leg RDLs
10-15 Tuck-Ups

CrossFit Group Class Programming Template

Alchemy @ Home

Wet Hot American Throwdown Crew Flexin after a great night!

Thank you to everyone who came out to compete, spectate and help out with our in house throw down event last night. We had a great night with some fun workouts and awesome people!! Full photo set coming tomorrow.

39 year old Kyle Kasperbauer hits 277-LB.Snatch at the CrossFit Games

Today’s Programming

STRENGTH

Front Squat
5×1

Notes
Perform 5 sets of 1 rep at the same weight. Attempt to go heavier than last week’s 3x1s. If you’re feeling good and would like to build through the 5 sets, that’s okay too.

METCON

5 Rounds for Quality and load of:
10 Bench Press
20 cal Row

Notes
This workout is not for time, use the row as an active rest keeping the intensity at what feels like 60% effort on the row and an 80% effort on the bench.

CrossFit Group Class Programming Template

Alchemy @ Home

Franklin with dem post Fran feelz

Wet Hot American Throwdown is Tonight!

Attention competitive functional fitness fans! Tonight is the CFSBK WHATD where some CFSBKers will throw down in a friendly and fun competition followed by an optional social. All are welcome to come spectate! Heats will go from 5pm-7pm after which we’ll head to a nearby watering hole for amrap beers and cheers. Come thru!

Notes for competitors

1. Be sure to show up EARLY to your heat time. We plan to start briefing the workout ideally 10 min before the start of your heat time. If everybody is here and ready, the more timely we can be!
2. Come warm and ready to compete at the start of your heat time. We will not be providing a warm up for the group.
3. Remember, your floater workout must be complete by the end of the night. Ideally BEFORE you complete workout B. Your grip might be a little smoked!
4. Your heat times are listed below. We plan to run on time! We would also love a few helping hands to assist with cleanup/setup throughout the event. The more help, the smoother things will run!
5. You don’t have to dress up, but 80s themed fitness/camp wear is HIGHLY encouraged. Per usual, you know I will be dressed the part 🙂

Event Descriptions

• Floater WOD
• Event A
• Event B

Today’s Programming

ASSISTANCE

10-9-8-7-6-5-4-3-2-1
Strict Chin-Ups

Active Recovery between sets:
Air Bike

Notes
Perform 10 Chin-ups assisted if needed followed by some active recovery on an air bike. Try to go no more than 2:00 in the early rounds. As you progress into the smaller sets, you might not need as much or any time on the bike, based on how you feel.

A LA CARTE

A. Pause BSQ or Conventional FSQ 1-1-1

B. Bench or Shoulder Press 3-3-3

C. 10 Rounds: 10 Push-Up / 12 Sit-Up / 14 KB Swings

D. “Nancy” 5x 15 OHS / 400m Run

E: 5x: 10 DB Incline Bench Press / 20 Cal Row

Notes
Choose a lift or metcon that corresponds to what you have not performed in the prior few days or what you’re least sore from. For the barbell movements, you may also consider adding a secondary lower skill bodyweight/DB exercise to create a superset.

Tomorrow we have Front Squats and Option F

CrossFit Group Class Programming Template

Evan pulls 400lbs for a new Deadlift PR!

Catching up with the CrossFit Games

Yesterday was the first day for the individual events at the 2021 CrossFit Games. Missed some of the action? We got you, check out the workouts and time stamps to the event start times from the live stream below. You can watch today’s events via the CrossFit Games youtube livestream.

Event 1

For time:

1-mile swim with fins
3-mile kayak

Watch here (men and women combined)

Event 2

For time:

126-ft. sled drag, 180 | 220 lb.
5 Pig flips, 350 | 510 lb.
12 muscle-ups
12 bar muscle-ups
12 bar muscle-ups
12 muscle-ups
5 Pig flips 
126-ft. sled drag

Time cap: 12 min.

Watch starting at the first men’s heat

Watch starting at the first women’s heat

Event 3

For time:

550-yard sprint

Time cap: 4 min.

Watch starting at the first men’s heat

Watch starting at the first women’s heat

Event 4

For time:

10-9-8-7-6-5-4-3-2-1 reps of:

Wall walks
Thrusters, 135 | 185 lb. (short bars)

Time cap: 20 min.

Watch starting at the first men’s heat

Watch starting at the first women’s heat

Today’s Programming

STRENGTH

Snatch
1-1-1-1-1

Notes
Work up to a heavy single on the snatch. Only go up in weight if its a techincally sound lift. Also okay to find a challenging weight and perform a few singles at the same load.

METCON

“Nancy”

5 Rounds for time of:
Run 400m
15 Overhead Squats

Notes
This workout should take roughly 12-15+ minutes depending on how fast you can run. Most or all the OHS should be performed at a weight that you can do unbroken. Competition loads for this benchmark are 95/65. If you have mobility restrictions that prevent you from overhead squatting, perform front squats instead. There is a 20 minute cap on this workout.

CrossFit Group Class Programming Template

CFSBK @ Home

Tong repping through a Deadlift metcon

Simone Biles Just Demonstrated a True Champion Mindset – The New York Times

Today’s Programming

STRENGTH

Deadlift
1-1-1

Notes
Work up to a heavy but technically sound single on the deadlift. Keep the overall volume on your deadlift session low with most of your warm-ups being singles or doubles.

METCON

10 Rounds For Time:
10 Push-Ups
12 Sit-Ups
14 Kettlebell Swings

Notes
Modify the push-ups such that you can get through many of the early rounds unbroken or in 2 quick sets. Incline push-ups, banded push-ups and knee push-ups are all great options.
You can anchor the sit-ups with your kettlebell if you prefer
Kettlebell swings should be unbroken and medium/heavy

CrossFit Group Class Programming Template

CFSBK @ Home

Coach Katie discusses the final event for the Wet Hot American Throwdown happening this Friday!

The CrossFit Games Start Today!

Today’s Programming

STRENGTH

Pause Back Squat
1-1-1

Notes
Work up to a heavy single pause squat. If you’re not 100% confident you’ll make the lift, use spotters. Only go as heavy as you can hold proper positions with.

METCON

“Fran”

21-15-9 Reps for time of:
Thrusters
Kipping Pull-Ups

Notes
Aim for around 3-8 minutes on this workout and try to keep the intensity high. Scale the pull-up version and volume and weight to get you there. There is a 10 minute cap on this workout.
Thrusters: Competition loads for this workout are 95/65. Consider (+/95/75/65/45/-)
Pull-Ups:
Kipping lower volume & Strict Unassisted 15-9-6 or 9-6-3
Banded 15-9-6 / Ring Rows 21-15-9

CrossFit Group Class Programming Template

Alchemy @ Home

Coach Brett during yesterday’s Knee Strength, Stability and ROM Seminar

CFSBKer Leslie is looking for someone to adopt her kittens

Leslie is fostering a litter of 5 “sweet, all black and ready for adoption” kittens. If anyone in the CFSBK community is looking to expand their family, please see the info and link below!

These little black beauties are all super affectionate and social. They are super playful and perfect little kittens! They were rescued very young and have been in a foster with kids, cats and dogs. They must be adopted in pairs. They are tested negative for felv/fiv and up to date on vaccines. They’ll be spayed/neutered when old enough through Brooklyn Animal Action.

See the listing on adoptapet.com here.

Lauren Fisher and Jordan Adcock do Heavy Fran (95lbs and CTB Pull-Ups) in 2:54 and 3:12

Today’s Programming

ASSISTANCE

20:00 For Quality and Load
50’e Single Arm Farmer’s Carry
1:00e Side Plank
:30 Supported Tuck Hold

A LA CARTE

A. Front Squat 3×1

B. Bench or Shoulder Press 5-5-5

C. EMOM 15: 1 Clean or Snatch

D. AMRAP 15: 15 Cal Row / 15 PC / 15 Cal Row / 15 S2O / 15 Cal Row / 15 Burpees

E: AMRAP 15: 2-4-6.. OHS / Box Jump / Burpee

F: AMRAP 15: 15 cal bike / 14 DB Bench / 12 FFE Rev Lunges

Notes:
Choose a lift or metcon that corresponds to what you have not performed in the prior few days or what you’re least sore from. For the barbell movements, you may also consider adding a secondary lower skill bodyweight/DB exercise to create a superset.

Tomorrow we have Back Squats and Pull-Ups
CrossFit Group Class Programming Template