Virtual Class Zoom Room (Password: CFSBK)
Virtual Yoga: 7am
Pilates Happy Hour: 6:00pm
Kids: 4:30pm

Today’s Programming

STRENGTH

Back Squat
3×5 Across

Notes
Perform three work sets of 5 reps at the same weight. Try to add 5-10lbs from last week if you were here. If you’re doing the Open, go a little lighter today to prevent too much soreness coming into the weekend. Expect 21.3 to include thrusters/OHS and pull-ups so adjust today’s workout intensity so that you are not sore coming into the weekend. You might redo week 1’s numbers, or even de-load below that if you’d like. Otherwise, try to add 5-10lbs from last week.

METCON

AMRAP 12:00
Row/Bike Calories

Every Minute on the Minute stop and perform 3-5 burpees.

Notes
Move at a steady sustainable pace on the machine, this isn’t a sprint.
The burpees should take you about :20 per round. Scale the volume to allow roughly 30-40 seconds on the machine.

CrossFit Group Class Programming Template

Brittany really appreciating how much nicer it is to be prone than inverted

21.3 Predictions

The final CrossFit Open workout will be announced tonight on games.crossfit.com. Traditionally, the final Open workout is a combination of Thrusters and something else. Given the equipment list that was released at the start of the open, a barbell and pull-up bar are the only items that have not yet been included so prepare for something that’s going to sting. It will be interesting to see if they stick to thrusters, or perhaps lean into a more complex barbell movement like cleans or snatches. So far this open most of the workouts have been lower skill grinders versus heavier or higher skill movements. Below are some examples of prior final workouts for the Open which might give you a sense of what to expect on Saturday. Stay tuned and good luck!!!

Michael Sorkin Taught Me How to Look at New York Curbed

Virtual Class Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am, 12pm & 6pm

Today’s Programming

METCON

AMRAP 15:00
3 Strict Handstand Push-Ups
6 Deadlifts
9 Box Jumps

Notes
HSPU: 3 Strict / 3 with 1-2 abmats / 3 Piked / 6 DB Strict Presses
DL: Should be medium heavy and unbroken (225/185/155/135/95..)

ASSISTANCE

4-5 Sets of:
10-15 Seated Lateral Raises
8-10e Single Leg Landmine RDLs

CrossFit Group Class Programming Template

CFSBK @ Home

Mark F Raises his hand in VICTORY for the Evening Team!!!

Evening Team takes 21.2

Ladies and gentlemen we officially have a barn burner on our hands with the Evening Team taking 21.2! While the AM team was busy listening to their daily morning news podcasts, the PM team had been burning the midnight oil and training extra hard all last week to take this competition back. It all comes down to week three now to see who is the fittest!

Week 2 Results:

Evening Team: 17.88 points

Morning Team: 19.81 points

See the full team results here

Project Onyx Seeks to Eliminate Racial Disparities in Health and Fitness CrossFit

CFSBK Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am, 12pm & 6pm
Morning Mindfulness: 8am

Today’s Programming

METCON 1

EMOM 10:00
20-35 Double Unders
5 Hang Power Cleans

Notes
Compare to 12.18.20
Adjust the JR volume and weight on the bar such that you can be done in around :30-:40. Cleans should be unbroken and medium heavy

METCON 2

EMOM 15:00
A: 6-8 Strict Chin-Ups
B: Max Reps Tuck-Ups
C: Rest

Notes
Chin-Ups may be weighted, assisted, or broken into multiple sets as needed.

CrossFit Group Class Programming Template

CFSBK @ Home

Sara G reading the entire NY Times during her rest period

What was she reading? Maybe this? Who knows but Sara!
How Much Weight Did We Gain During Lockdowns? 2 Pounds a Month, Study Hints NYT

CFSBK Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am, 12pm & 6pm
Teens/Preteens: 4:30pm

Today’s Programming

STRENGTH

Bench Press
5×5 Across

Notes
This is the final exposure of Bench Press in this mini-cycle through the Open. This week should be your heaviest yet and like the prior weeks, performed as sets across. Each set should be performed leaving 1-2 reps in reserve. Use a spotter if you’re not 100% confident you’ll make 5 reps.

METCON

AMRAP 14:00
7 Push-Ups or Ring Push-Ups
14 Goblet Reverse Lunges

At the 0, 2, 4, 6, 8, 10 and 12′ Marks stop and Bike 7 cals / Row 10 cals. When you get off the machine, pick up where you left off on the couplet.

Notes
The row/bike should take you:~35-45. Adjust your calorie count to hit that at a hard effort.
If you’ve got really strong push-ups, consider scaling the volume up to 14 reps

CrossFit Group Class Programming Template

CFSBK @ Home

Coach Katie versus 21.2
Photo by Sam Ayide

Submit your 21.2 Score by 8pm Tonight!

Don’t forget! All CrossFit Open scores must be entered into the Games website by no later than 8pm tonight.

21.2 was brutal! How did your 21.2 go?? Let us know in the comments

Johanna Juliusdottir Scores the Top Time to Win Open Workout 21.1 at 11:02
WHAT ARE THEY FEEDING THESE PEOPLE IN ICELAND???

CFSBK Zoom Room (Password: CFSBK)
Active Recovery: 10am

Today’s Programming

METCON

4 Rounds for time of:
Run 400m
12 Kipping Pull-Ups

Notes:
Pull-Ups:
full volume: 48 reps
3/4 volume: 8 reps per round (32)
Strict/Banded: 6-8 Reps
Ring Rows or Self Assisted: 12

ASSISTANCE

3-4 Sets of:
15 Supine Leg Lifts
15 Seated DB Biceps Curls
15 Seated Theraband Reverse Flys

CrossFit Group Class Programming Template

Guest Coach Sabrina S keeping Asha to the standard. Evening Team represent!!

I Want to Look Damn Good When the World Sees Me Again

Virtual Class Zoom Room (Password: CFSBK)
CFSBK @ Home: 10am

Today’s Programming

CrossFit Open 21.2

For time:

10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

Notes:
50/35 lb dumbbell, 24/20 in. box
Time cap: 20 min.
To see the full workout description, as well as Rx’d, Scaled and Age categories versions, click here.

See the full standards and workout description here

CrossFit Group Class Programming Template

CFSBK @ Home

 

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A post shared by CrossFit South Brooklyn (@cfsbk)

Check out some tips on this workout, as well as judging it today from coaches Whit and David! Good luck to all our athletes taking on this workout!!!

Nicole Carroll’s Tips For Open Workout 21.2

CFSBK Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am & 12pm
Morning Mindfulness: 8am

Today’s Programming

STRENGTH

Turkish Get-Up Double

Notes
Spend 20 minutes working up to two heavy unbroken reps on each arm.

METCON

3 Intervals of:
In 2:00:
30 Wall Ball Shots
Max Double Unders in Remaining time:

Rest 4:00

Notes:
If you’re performing the Open tomorrow, consider subbing this for 30/25 calorie Row instead of you want less lower body soreness going in to 21.2

CrossFit Group Class Programming Template

CFSBK @ Home

Scenes from the Original 17.1

Steph and Katie

K Love Seeing stars

Pierre in a puddle with some love by Keith and Ryan

Andrew and Karl

21.1 is 17.1

As you all know by now, 21.2 is 17.1. We actually performed this sweetheart of a workout on valentines day last month so many of you may of had a crack at this one recently. It’s slightly different this year so make sure you’re familiar with the workout description and movement standards ahead of time. Because we’ll be running two 20 minute heats in class tomorrow in addition to reviewing standards and getting set up, time will be a little tight. We recommend doing some movement prep at home followed by a brisk jog to the gym. Below are two videos that will offer some ideas for how to prep your body for the workout. Of course, we will work in some warm-up into class, but the more primed your body is to compete the better!

The Movement Fix 17.1 Prep

Active Life 17.1 Prep

Finally, remember to wear your team colors tomorrow!! Morning team wears blue and evening team wears black!

Virtual Class Zoom Room (Password: CFSBK)
Virtual Yoga: 7am
Pilates Happy Hour: 6:00pm
Kids: 4:30pm

Today’s Programming

STRENGTH

Back Squat
3×5 Across

Notes
Perform three work sets of 5 reps at the same weight. Try to add 5-10lbs from last week if you were here. If you’re doing the Open, go a little lighter today to prevent too much soreness coming into the weekend. 21.1 spared our legs… who knows what 21.2 will bring.

ASSISTANCE

3-4+ Rounds for Quality/Load of:
1:00 Bike/Row
6-10 Pendlay Rows
1:00 Plank
10-14 RDLs

Notes
Move at a steady aerobic pace on this circuit. You can use the same weight for the pendlay rows and RDLs or change the weights as needed. The Pendlay Rows and RDLs should feel challenging but submax loads.

CrossFit Group Class Programming Template

CFSBKer Darren J performed 21.1 at CrossFit Sanitas, the gym owned by current CrossFit CEO Eric Roza!

Inside CrossFit Garden City

Coach David recently interviewed long time CrossFit Affiliates Jenn Hunter Marshall and Dennis Marshall, owners of CrossFit Garden City about their history, how the pandemic has changed their operations and lessons learned along the way. In the video description you can find time stamps to all the questions if you’re curious. This interview was part of David’s role as the New York/New Jersey affiliate rep for CrossFit.

Virtual Class Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am, 12pm & 6pm

Today’s Programming

METCON 1

24:00 for Quality
Row 30 cals
12 Strict HSPU or Shoulder Presses
24 Tuck-Ups

Notes
Move at an aerobic pace during this workout.
HSPU: You should not be able to perform the HSPUs in one set, choose a challenging rep range or deficit that will force you into at least 2 sets.
12 HSPU / 1-2 Abmats / Box Piked / Barbell Press x12

METCON 2

AMRAP 4:00
8 Alt DB Power Snatches
16 Double Unders

Notes:
Unlike the first workout, this metcon should be fast and furious. If you’re doing the open, we recommend choosing 50/35 weights for the snatches which are the competition loads we’ll be seeing in one of the two upcoming workouts. Scale for the Double Unders is 16 alternating foot steps or 32 single unders

CrossFit Group Class Programming Template

CFSBK @ Home

Karl and Kelley representing the Evening team in all black last Saturday

Early Bird Gets the Worm

Week 1’s scores are in for our Morning versus Evening competition and in week 1 early bird got the worm! We took everyone’s placement within the gym and created an average based on the people who completed the workout to see what the team average ranking was. Higher placements on the workout led to lower points, so the team with less average points wins. In week 1 the Morning team got up early, made some coffee, read the paper and then dominated some wall walks and double unders to take 21.1

Morning Team: Average Score 17.45

Evening Team: Average Score 19.36

To see the full breakdown, click here!

Lets see if the evening team can get enough sleep to turn the tables around and show those AM nerds the power of sleeping in.

Overall Rankings

Top 10 Rx’d Women

1. Toni Smith (393 reps)
2. Carissa M (386 reps)
3. Whitney Hubbard (386 reps)
4. Maria Heinegg (308 reps)
5. Asha Banker (275 reps)
6. Jessica Fox (266 reps)
7. Kelley Blosser (216 reps)
8.  Mary Mazilo (216 reps)
9. Brittany Smith (211 reps)
10. Bethany Erskine (209 reps)

Top 10 Rx’d Men

1. Michael Giordano (381 reps)
2. Michael Rhys (380 reps)
3. Adam Scher (380 reps)
4. Steven Norton (380 reps)
5. Dan Calanca (378 reps)
6. David Fielding (375 reps)
7. David Osorio (375 reps)
8. Grant Wheeler (374 reos)
9. Chris Dent (362 reps)
10. Andrew Knight (345 reps)

To see the full results, including breakdowns by age and Rx, Scaled, Foundations and at Home results, click here.

Any Predictions for week 2??

CFSBK Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am, 12pm & 6pm
Morning Mindfulness: 8am

Today’s Programming

STRENGTH

7×3 Strict Tempo Pull-Ups
1↑-3-2↓-2 tempo

Notes:
Today’s pull-up work is all about positional strength. Focus on what’s happening at the top of your pull-up, adding assistance such that you can hold a mature position at the top for three seconds each rep. The tempo is 1 second up, 3 second hold at the top, 2 second descent and a 2 second hold at the bottom. If band assistance isn’t enough, perform self assisted pull-ups or ring rows with a similar tempo. Even if you have strict pull-ups, you may not be able to achieve the tempos assigned, so don’t have an ego about grabbing a band to work that top range strength.

METCON

EMOM 15:00
3 Power Cleans
6 Burpees

Notes
For today’s workout choose a weight that will allow you to perform three clean singles in quick succession before heading into the burpees. If you want to practice some barbell cycling today go for it, or you can drop each rep from the top. Regardless, choose a weight that will challenge you but allow you to keep perfect form. Aim for finishing each round by no more than the :40 second mark. If you’re not able to keep up, consider dropping the burpee volume. If you’re going super saiyan, consider adding a rep or two. This workout is intended to keep you at a steady working pace, not redlining for the 15:00.

CrossFit Group Class Programming Template

CFSBK @ Home

Mikey 1 Representing the Morning team in style with blue shoes, socks, shorts and mask on fleek. Do we still say on fleek?

Open Results

We’re tabulating the scores from week 1 and will have team results up tomorrow!

Mikey Girodano took the top spot for the men this year with 7 wall walks into the 21 round! For the ladies, Toni Smith took it for the ladies with 19 wall walks into the 21 round! Incredible scores!

To see the full break down for the whole affiliate including categories by age group, check out: CrossFit South Brooklyn Results

Great work to everyone who took on and completed week 1!! Only two more workouts to go and give it your all!!!

5x CrossFit Games champion Mat Fraser on the Joe Rogan Experience Podcast Spotify