Today’s Programming

METCON

Every 10:00 for 3 Sets:
30/24 Calorie Row
25 Burpees
15 Kipping Pull-Ups
10 Front Squats

Notes
KPU: 15 Kipping / 10 Kipping / 8 Strict or Banded / 15 Jumping Pull-Ups
FSQ: Heavy and unbroken or max 2 sets

Equipment Subs
25/20 Cal Air Bike
30/24 cals Bike Erg

CrossFit Group Class Programming Template (WK4/6)

Spiffy graphic by Katherine Day

The 2021 Community Art Show is Tonight!

We are so excited to open our doors from 7-10pm this evening to showcase 25 of CFSBK’s finest artists in our annual community art show!! The space will be transformed into NYC’s most exclusive art gallery for the event of the season! This will be an event to remember! The gym will provide some wine, beer and selzter. Non members will need to show proof of vaccination at the door.

Tristan Bell Photography
Jenna Jerman Prints/paintings
Leah DeCesare Steel knives
Katherine Day Oil on canvas
Ashley Macha Poetry
Matt Josephs Photography
Stella Zawistowski Crossword Puzzles
Roshni Hariharan Photography
Adele Myers Raffle new book
Stephanie Arabagian Paintings
Keith Walter Drawings
Meredith Nolan Paintings/short film
Ashima Chitre Paintings/drawings
Aaron Weiss Photographs
Norah Buckman drawings
Michelle Zassenhouse Photographs
Arturo Ruiz airbrush cars
Chris Dent Cowboy hats
Sheryl Cohen Disco music
Anna Turner bead/wire scultpure
Arend Thorp Photographs
Otto Von Busch mixed media
David Osorio Collage

Featuring a live performance by Justine Aronson (Opera) and live tattooing with Jim Gentry

Today’s Programming

METCON

“DT”

5 Rounds for time of:
12 Deadlifts
9 Hang Power Cleans
6 Jerks

Notes
A classic benchmark workout! DT can feel like wrestling a barbell for a 5 round fight and the key to this workout is movement efficiency, strategic rep breaks and breathing during movement. As always, your goal is for every rep to look identical and staying in control of your positions at all times. The limiting factor for this workout are often the jerks, so use a weight that will challenge and slow you down, but still allow you to complete the jerks in 1-2 sets per round. Competition loads for this workout are 155/105.

Deadlifts: Use a switch grip for the first 11 reps. There is a huge grip component to this workout and a switch grip here will save your hands for the hang power cleans. Alternate which hand is prone or supine per round.

Hang Power Cleans: Perform your final Deadlift then start your Hang Power Cleans. If you need to break before the jerks, only perform 8 total cleans since you’ll have to perform a clean to get it back onto your shoulders. If you have the flexibility to maintain a hook grip on the barbell while still achieving a mature front rack, we recommend doing that. It’s also helpful to keep your feet in a static position versus shifting between a more narrow and wider stance every rep.

Jerks: If you’re going to break it up into two sets, try to get a few in directly after the hang power cleans, even if it’s just two reps. If you’re going to drop the bar before the jerks, perform 8 hang power cleans, then rest as long as you need in order to hit the 1 HPC and 6 jerks unbroken. Typically the jerks are the most uncomfortable movement and you’ll want that bar off your shoulders as soon as possible, but don’t compromise your set up, bracing and reracking mechanics. Make sure your trunk is braced during all phases of the jerks so that you don’t hyperextend overhead or lose your tension on the set up or recovery. Its going to feel good to drop that barbell when you’re done.

Good luck!

CrossFit Group Class Programming Template (WK4/6)

#Goals Annie Thorisdottir performs DT @ 155lbs in 8:27

Tips to successfully navigate dining out RP

Today’s Programming

SKILL

Kipping Toes to Bars

METCON

5 Intervals for max reps of:

AMRAP 3:00
10 Kipping Toes to Bars
20 Box Jumps
AMRAP cals Air Bike

Rest 3:00

Notes
KT2B: 10 Kipping (partial ROM ok if kip swing and most of ROM is there) / 7 Kipping / 5 Strict / 12 Hanging Knee Raises / 12 Supine Leg Raises

CrossFit Group Class Programming Template (WK4/6)

Prenatal and Postpartum. Nicole and Thaisa get after some DB Front Squats to stay fit before and after child birth

Today’s Programming

BODYBUILDING

For Quality:

20-18-16-14-12
DB Floor Press (3-2-1-2 Tempo)

14-12-10-8-6
Strict Chin-Ups

Notes
Alternate exercises at a steady pace. Each rep range on the Floor Press should be challenging. Increase weight per round if needed.

METCON

For Time:
50 Double Unders
25 Kettlebell Swings
40 Double Unders
20 Kettlebell Swings
30 Double Unders
15 Kettlebell Swings
20 Double Unders
10 Kettlebell Swings
10 Double Unders
5 Kettlebell Swings

Notes
JR: If you have any double unders… do them! Below are some ways to decrease the volume and keep things not confusing.
Full volume (150)
3/4 Volume 22-22-22-22-22 (110)
1/2 volume: 15-15-15-15-15 (75
1/4 Volume 10-10-10-10-10 (50)
KB: 75 total swings Medium heavy and ideally unbroken.

CASH OUT

Banded Horizontal Chest Flys
3×20-30

CrossFit Group Class Programming Template (WK4/6)

Safe travels to Coach Lynsey heading back to the UK to see her family for the first time in two years!

How to do double unders! How to get consistent huge sets!

Today’s Programming

STRENGTH

Back Squat
2 Sets x 8 Reps

Notes
Perform 2 sets of 8 reps on the back squat using a 2-1-1-2 tempo.

ASSISTANCE

4-5 Rounds for Quality of:
8-10 Strict HSPUs
16 total Goblet FFE Reverse Lunges
20 Hollow Rocks

Notes
Work Full ROM for your HSPUs today. Outside of warming yourself up, do not use abmats against the wall. If you can do 1 full ROM HSPU against the wall, perform no less than 5 singles per round. If you cannot, perform full ROM box Piked HSPUs. If you cannot perform full ROM Box Piked, then perform 10 Z Presses.

CrossFit Group Class Programming Template (WK4/6)

Art Show Artist Preview: Stephanie Arabagian

About the Artist

Today’s Programming

STRENGTH

Rack Split Jerk
5 sets x 1 Reps

Notes
Perform 5 sets at the same weight focusing on technical consistency over load. Try to hold the receiving position for three seconds on every lift. If you came on week 1 (11/8) or have a 1RM Jerk, aim for a weight around 70-80% of your best lift. We also performed a submax rack jerk on 11/12.

METCON

EMOM 15:00
A: 3 Power Cleans
B: :20 Air Bike
C: Rest

Notes
The intention on this EMOM is to go heavy on the cleans (3 singles, no touch and go) and hard on the bike.

CrossFit Group Class Programming Template (WK4/6)

CrossFit living legend Jacinto and Brazilian CrossFit Level 1 Seminar Staff Fran P hitting Saturday’s triplet

Split Jerk AV Roundup

Below are 3 videos, each under 2:00 long that address common issues and questions regarding the Split Jerk as well as a final one that puts it all together. Take a minute to check these out before class for a deeper understanding of split jerk mechanics!

The first video talks about how to find your split jerk stance.

This second video discusses how bent the back knee should be and why

In the third video, the jerk rack position is discussed

Finally, here is the lift in slow motion with some accompanying notes.

Today’s Programming

METCON

AMRAP 10:00
2-4-6-8-10-12-14-16.. reps
Deficit Push-Ups
Tuck-Ups
Kettlebell Swings

Notes
Don’t rush through the Push-Ups and Tuck-ups, make your intention to move at a deliberate pace for 10 minutes while making the bodyweight movements more difficult by moving with no momentum or slop. Challenge yourself with a heavy Kettlebell today. For your deficit, use plates or Dumbbells and make sure you’re actually dropping your chest lower than you typically would in a conventional push-up. If you don’t have strict push-ups from your toes yet, perform these as elevated or banded push-ups such that it will force you to break up the 10 set into 2-3 mini sets.

BODYBUILDING

A1: Barbell Shrugs
12-12-Max

A2: Incline DB Bench Press
16-16-Max

B1: Barbell Roll-Outs
3×12-16

B2: DB Lying Triceps Extensions
3×12-16

Notes
Perform 3 total sets of the shrugs and DB Presses increasing in intensity each set. The first set should feel like 75% effort, the 2nd 85% and the final 95%. For the Max reps, cap your effort at 20 reps. After you perform the shrugs and Bench transition to the Barbell Roll-Outs and lying extensions.

CrossFit Group Class Programming Template (WK3/6)

Barron with great Front Squat posture during last weekend’s FSQ/Burpee/Pull-Up workout

Today’s Programming

STRENGTH

E2MOM 16:00
1 Back Squats

Notes
Work up through 8 total sets of Back Squat singles completing a rep every other minute. Start at a medium heavy weight and work up towards a challenging but technically sound single. If you’re feeling it and moving well, work up towards around 90% of your 1RM

METCON

AMRAP 12:00
6 Kipping CTB Pull-Ups
12 DB Front Squats
24 Double-Unders

Notes
Pull-Ups: 6 Kipping / 3-6 Strict or Banded / 6 Jumping Pull-Ups
DUs: 24 /12 / 8-12 Attempts / 24 Alt 2 / 48 SU

CrossFit Group Class Programming Template (WK3/6)

Greg on his way up

Class Cap Increasing by 2 people

On December 1st we will be increasing 597 CrossFit and Short Circuit classes by 2 people to 20 total. This is our last planned increase in class size and we hope this makes booking into some of the busier hours easier for our members.

Art Show Next Saturday

Next Saturday from 7-10pm we’ll be hosting the 2021 CFSBK art show featuring over 17 artist and including live performances and tattooing. We’re so excited to see our members showcase their work in this unique and memorable annual event. We’re still looking for volunteers to help set up (especially!) and break down the art show. Set up will be from 2pm onward!

Today’s Programming

WARM-UP

3 Rounds / 15:00:
1:00 Bike
5-10 Matador or Bench Dips
1:00 Stretch
8e SA OH Ipsilateral Pause Lunge

Notes
Round 1: :30e Banded Front Rack
Round 2: :30 Wrist Extension / :30 Alt Thoracic Rotation
Round 3: :30e Couch Stretch

Metcon Prep
Take 10 minutes to work up above your HPC weight for the workout.

METCON

5 Intervals of:
1:00 AMRAP Air Bike Cals
1:00 AMRAP Hang Power Cleans
2:00 Rest

Notes
The cleans should be medium heavy, such that you’re getting more than 10 but less than 20 per round. They may or may not be unbroken. Aim for consistency across rounds working at about an 85% effort.

CrossFit Group Class Programming Template (WK3/6)

The one and only, Coach Brett!

ART SHOW SET-UP & BREAKDOWN VOLUNTEERS WANTED!

We’re looking for a few folks to help out setting up and breaking down the 2021 CFSBK Art show on December 4th. If you’ve been to the art show before you know we go all out using gym equipment to display everyone’s artwork and transforming the gym.

Set Up Volunteers
We’re going to start setting up at 2pm right after group classes. This should take 2-3 hours

Breakdown Volunteers
The art show goes until 10pm at which point we’ll need folks to help breaking down the displays and putting gym equipment back. The more hands we have for this the faster it will be!

If you can help with either or both, please email Katie@CrossFitSouthBrooklyn.com !

Get Tattooed at CFSBK

As always, our own Jim Gentry will be doing LIVE TATTOOING at the art show!! You can sign up for a slot on using this form which also has pricing details. The flash sheet is below:

Today’s Programming

PARTNER WORKOUT

AMRAP 30 Minutes
20 Barbell Push Presses
20 Box Jumps
20 Burpees
200m Tandem Run

30 Barbell Push Presses
30 Box Jumps
30 Burpees
300mTandem Run

40 Barbell Push Presses
40 Box Jumps
40 Burpees
400m Tandem Run

Notes
With the exception of the runs, divide the work up evenly between athletes. When you complete the 40s/400s round start over at the 20s/200s

CrossFit Group Class Programming Template (WK3/6)

On behalf of Camp Friendship! The donations from CFSBK came at a crucial time – doubling the size of the pantry when we needed it the most. Everyone at Camp Friendship is so incredibly appreciative of the CFSBK community coming together to give back to our community. -Morgan

Thankful for the CFSBK Community

We’re so grateful for our entire community of members and staffers here at CFSBK! For everyone heading out of the city, we’re sending out positive travel vibes to you all. We’re looking forward to seeing all the folks coming in today to workout before they go to PR thanksgiving dinner. Thank you to every single member of our community for showing up everyday with a smile on their face (pre-workout) and for always forgiving us afterwards.

With gratitude and love -CFSBK