Today’s Programming

PARTNER METCON

AMRAP 30:00
30 Calorie Row
30 Power Cleans
30 Calorie Row
30 Shoulder to Overheads
30 Calorie Row
30 Burpees

Notes:
With one partner working at a time, complete as many rounds as possible in 30 minutes. Athletes should divide the work up evenly.

CrossFit Group Class Programming Template

Alchemy @ Home

Coach Katie talks Wet Hot American Throwdown: Floater WOD

Fix Your Biological Clock and Sleep Better: With Dr. Oliver Rawashdeh – CrossFit

Today’s Programming

STRENGTH

Front Squat
3×1 Across

Notes:
Perform 3 sets of 1 rep1 at the same weight. Attempt to go heavier than last week’s 5x3s. Next week we’ll hit 5 sets of 1 at the same or slightly heavier

METCON

5 Rounds for time of:
16 Cal Air Bike
14 DB Bench Press
12 FFE WTD Reverse Lunges

Notes:
Bench Press should be unbroken for most sets and challenging
For the Lunges, use a 4″ Elevation and 1 or 2 of the Dumbbells you used on the bench press.

CrossFit Group Class Programming Template

CFSBK @ Home

Steven Belcher hopping through box jumps.

11am Group Class being Dropped

Due to low attendance effective next week we are going to be dropping our 11am CrossFit Group Classes M-F. Depending on how numbers look we will reconsider bringing it back in September.

Does CrossFit Have a Future? – The New Yorker

Today’s Programming

SKILL

Option A: No Unassisted Strict Chin-Ups
3-3-3-3-3 with as little assistance as possible

Option B: Strict Chin-Ups but no Kipping
Kipping Pull-Up Practice

Option C: Kipping Pull-Ups
5×10 Unbroken Kipping Chest to Bar Pull-Ups
Rest ~90 seconds between sets.

A LA CARTE

A. E3MOM: Pause BSQ 80%x3-5×5

B. Bench or Shoulder Press 5-5-5

C. EMOM 15: 1 Clean or Snatch

D. AMRAP 15: 400m Run / 15 Deadlifts / 15 DB Push Press or HSPU

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 Front Squats and Option F

CrossFit Group Class Programming Template

KLOVEMania about to run wild on CFSBK

#92: Eric Roza, CEO of CrossFit – Fitt Insider

Today’s Programming

STRENGTH

EMOM 15:00
1 Snatch

Notes:
Work up to a heavy but techincally proficient power or full snatch on the minute. Only go up in weight if you hit a solid and stable lift. If you’ve missed many of the Snatch exposures this cycle perform a hang Power Snatch.

METCON

AMRAP 16:00
2-4-6-8-10-12-14.. reps of:
Hang Power Snatch
Box Jumps
Burpees

Notes:
Start with 2 reps of each movement and gradually work up increasing by 2 reps each round. This will be a long 16 minutes so pace it out.

CrossFit Group Class Programming Template

CFSBK @ Home

Anise after a successful lift at Iron Maidens 2019

The Cult of Busyness – Vice

Today’s Programming

STRENGTH

Bench Press
5-5-5

Notes:
Work up to a heavy but technically sound 5 rep set on the bench press. Try to go heavier than week three (7/6)

METCON

For Time:
Run 400m
21 Deadlifts
21 DB Push Press
Run 270m
15 Deadlifts
15 DB Push Press
Run 130m
9 Deadlifts
9 DB Push Press

Notes:
Compare to 11.2.20
Run: Full volume / 270-270-130 / Bike 21-15-9 cals
DL: Medium heavy, the 21 set should be 1-3 sets (225/185/155/135/115/95/…)
PP: Medium Heavy, you should not be able to do the 21 set unbroken, it should take 2-3 mini sets.

CrossFit Group Class Programming Template

CFSBK @ Home

Nicole making strict chest to bars look easy.

The Pay Is High and Jobs Are Plentiful, but Few Want to Go Into Sales – WSJ

Today’s Programming

STRENGTH

E3MOM
Pause Back Squat
80%x3-5×5

Notes:
This week we’re programming a range of 3-5 reps based on how difficult the weight is feeling for you. If things are getting pretty tough and you feel like you can’t hit 5s with perfect technique, drop to three reps. If things are still moving well attempt the 5×5
If you don’t have a heavy single choose a submax weight that will challenge your positions in the hole

METCON

12:00 AMRAP
30 Double Unders
4 Strict CTB Chin-Ups
8 Front Squats

Notes:
DU: 30 DU / 15 DU / 30 Alt 2 / 60 SU
Chins: 4 CTB / 4 Conventional / 4 CTB Banded / 8 Ring Rows
FSQ: Taken off the floor, heavy and unbroken (+/135/115/95/75/55/…)

CrossFit Group Class Programming Template

Alchemy @ Home

Happy 10th year CFSBK anniversary to the living legend JStar Jay Reingold!

SIGN UP FOR WET HOT AMERICAN THROWDOWN on 7/30

What’s up CrossFit South Brooklynites! It’s been awhile since we’ve hung out. So we figured it would be fun to put together a little in house competition Friday, July 30th. Not interested in competing? No worries! It isn’t meant to be about the leaderboard. The point of this event is simply to gather, exercise, and cheer on our fellow gym mates. We encourage spectators, so if you don’t plan on participating, come on out to support! There are still slots available, all you have to do is register for a heat via your Zen Planner member app just like you would any other class. There is no additional fee for this event, registration will work like any of your other weekly classes.

Who: Anybody interested! We will provide plenty of scaling options to meet your abilities.
Where: 597 Degraw street
When: Friday, July 30th, 4:30-7:30pm

Following the event, we plan to head to Palm Springs Shuffleboard Club for the after-party. We hope to see you there! Spectators welcome too!

———EVENTS——-

Floater WOD: max effort bar hang

Event A: Take 15 min to establish a 3 RM Bench press

Event B: 5:00 AMRAP
30 burpee over the ERG
—in remaining time—
Accumulate as many calories as possible on the ERG

Scaling Options: burpee to plate, squat thrust to plate

Event C: For Time
100 double-unders
10 squat cleans, 135/95 lb.
30 toes to bar
80 double-unders
8 squat cleans, 185/135 lb.
24 toes to bar
60 double-unders
6 squat cleans, 225/155 lb.
18 toes to bar
40 double-unders
4 squat cleans, 245/175 lb.
12 toes to bar
20 double-unders
2 squat cleans, 275/185 lb.
6 toes to bar
Time cap: 20 min.

Scaling Options:
Modified V ups, V ups, hanging knee raises, hanging leg raises
Weight Jumps:
115/145/165/185/195
65/95/115/135/145
45/65/85/105/115

Today’s Programming

ASSISTANCE

4 Sets for Quality of:
400m Run
16 Alternating Kettlebell Gorilla Rows
:90 Plank

A LA CARTE

A. Front Squat 5×3 Across

B. EMOM 12:00 1 Power Clean & Jerk

C. 3 RFT: 30 Cal Row / 15 HSPU

D. AMRAP 12: 10 Push-Ups / 20 KB Swings / 40 Double Unders

E: Bench or Shoulder Press 5-5-5

F: 10-1 Descending reps of: DB Thrusters / Burpees

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, Strict Pull-Ups, Double Unders and Front Squats

CrossFit Group Class Programming Template

Virtual Active Recovery
Cancelled this week. See ya next week!

Welcome to CFSBK Coach Jennie!

CFSBK would like to welcome aboard the newest addition to our coaching staff, Coach Jennie! Jennie will be working Sunday’s group classes. Learn a little more about her below.

Jennie is a ACSM Certified Exercise Physiologist and holds certifications in CrossFit Level 2, FMS Level 2 and CrossFit Gymnastics.  She has attended the CrossFit Gymnastics Seminar and has competed in several CrossFit competitions.  She also is First Aid/CPR/AED/BLS certified.

Today’s Programming

STRENGTH

EMOM 12:00
1 Power Clean and Jerk

Notes:
Work up to a heavy single on the minute

METCON

3 Rounds for time of:
Row 30 Cals
15 Strict HSPU

Notes:
HSPU: 1-2 abmats / Box Piked / DB Z Press

CrossFit Group Class Programming Template

Alchemy @ Home

Knee Strength, Stability, and Range of Motion Seminar with Coach Brett

After a few years of significant knee pain, constant swelling, and not being able to do box jumps/cleans/snatches/etc, I started following a knee program recommended to me by a physical therapist that I respect. I spent the last two years practicing and training the movements to strengthen the connective tissue (calves, anterior tibialis, quads, hamstrings) around my knees. My knees are now stronger than ever AND have more controlled range of motion than I have had previously. In this Seminar I’d like to share with you what I’ve learned to help you get out of knee pain, to break through your squat plateaus, or simply help you move through everyday life in a more confident way.

Who is this Seminar for?

Tired of knee pain when you move? Plateauing on strength gains with your squats? Have a feeling of dread or fear when you see Wallballs or Jump Rope programmed in Group Class? Looking for a daily routine to keep your knees active? Want to jump higher? Want to simply be able to keep doing the things you love to do without stiff joints getting in the way? Are you shaking your head, thinking, “If you had my knees, you’d understand…”? I thought that too. If you answered “Yes” to any of those questions….this seminar is for you.

What you can expect

We’ll spend more than two hours together going through all of the movements in the program to make sure you have a proper understanding of progression and execution. I’ll take you through a full workout for your knees, starting with assessment, muscle activation, range of motion work, strength work, finally finishing with some mobility. We’ll go through detailed progressions to take you from where you are to start building those bulletproof knees. You’ll leave with a specific plan on how to advance toward a greater PAIN FREE range of motion and how to systematically add load to the movements.

Date/Cost

The Knee Seminar will take place on Sunday July 25th from 1:30pm to 4:00pm. The cost of the seminar is $75. Space will be limited to ensure that all participants receive the attention and detailed instruction that they deserve. If the cost of this Seminar is prohibitive to your participation, please reach out to me to discuss – brett@crossfitsouthbrooklyn.com

Register Here!

How Olympic Gold Medalist Natasha Hastings Trained During Pregnancy – The Cut

Today’s Programming

STRENGTH

Front Squat
5×3 Across

Notes
Perform 5 sets of 3 reps at the same weight. For today’s loading, use the same or slightly higher than last week.

METCON

10-9-8-7-6-5-4-3-2-1 Reps for time of:
DB Thrusters
Burpees

Notes
Tomorrow we have HSPU’s, if you’re coming tomorrow and want to save your shoulders for that workout you can sub DB Hang Cleans for Thrusters.

CrossFit Group Class Programming Template

CFSBK @ Home

Barbara K Being Honored by the NYC Bar Association!

Our very own Barbara K is being honored tomorrow by the NYC Bar Association for her pro bono legal work supporting Sanctuary for Families.  This organization serves nearly 9,000 survivors of domestic violence, sex trafficking and related forms of gender violence every year. We are so proud of her for receiving this honor and want to publicly congratulate her for all her amazing work within this space. We love you BK!!!

The Legal Services Awards were established to recognize the efforts of lawyers and non-lawyers who have directly provided free legal services to indigent clients on a full-time basis for an extended period of time. The awards have been made possible by a generous contribution from the Horace W. Goldsmith Foundation.

To learn more, or see the event online, click here!

Sign up for the Wet Hot American Throwdown!

Registration is up on Zen Planner for our fun and informal competition night. All the details are in yesterday’s post! This event counts as one of your weekly visits to the gym and anyone with an active membership can sign up. No additional fee! Use your member app and go to July 30th to sign up for a heat!

Today’s Programming

A LA CARTE

A. E3MOM: Pause BSQ 75%x35x5

B. Deadlift 3-3-3

C. Pause Clean or Snatch 1-1-1-1-1

D. AMRAP 12: 10 Push-Ups / 20 KB Swings / 40 Double Unders

E: Bench or Shoulder Press 5-5-5

F: 10-1 Descending reps of: DB Thrusters / Burpees

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

ASSISTANCE

PART A

5 Sets of:
3-6 Chin-Ups
10-15 Tuck-Ups

PART B

Barbell Curls
3×8-16

Notes
For Part A, try to move at a steady pace through the couplet resting as little as needed.
For Part B, keep the reps strict, the weight medium and rest no more than 90 seconds between sets. Okay for reps to drop as fatigue sets in.

CrossFit Group Class Programming Template

Super Karl and Lauro comparing hand sizes, we think.

CFSBK Presents the: Wet Hot American Throwdown

What’s up CrossFit South Brooklynites! It’s been awhile since we’ve hung out. So we figured it would be fun to put together a little in house competition Friday, July 30th. Not interested in competing? No worries! It isn’t meant to be about the leaderboard. The point of this event is simply to gather, exercise, and cheer on our fellow gym mates. We encourage spectators, so if you don’t plan on participating, come on out to support!

Who: Anybody interested! We will provide plenty of scaling options to meet your abilities.
Where: 597 Degraw street
When: Friday, July 30th, 4:30-7:30pm

Following the event, we plan to head to Palm Springs Shuffleboard Club for the after-party. We hope to see you there! Spectators welcome too!

———EVENTS——-

Floater WOD: max effort bar hang

Event A: Take 15 min to establish a 3 RM Bench press

Event B: 5:00 AMRAP
30 burpee over the ERG
—in remaining time—
Accumulate as many calories as possible on the ERG

Scaling Options: burpee to plate, squat thrust to plate

Event C: For Time
100 double-unders
10 squat cleans, 135/95 lb.
30 toes to bar
80 double-unders
8 squat cleans, 185/135 lb.
24 toes to bar
60 double-unders
6 squat cleans, 225/155 lb.
18 toes to bar
40 double-unders
4 squat cleans, 245/175 lb.
12 toes to bar
20 double-unders
2 squat cleans, 275/185 lb.
6 toes to bar
Time cap: 20 min.

Scaling Options:
Modified V ups, V ups, hanging knee raises, hanging leg raises
Weight Jumps:
115/145/165/185/195
65/95/115/135/145
45/65/85/105/115

Sign up on Zen Planner tomorrow!