Virtual Class Zoom Room (Password: CFSBK)
Virtual Yoga: 7am

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Today’s Programming

METCON

AMRAP 15:00
12 Calorie Bike
9 Deadlifts
6 Ring Dips

Notes
Bike: 12 / 9
Deadlifts: Should be 1-2 sets and medium heavy (275/225/185/155/135/95..)
Ring Dips: 6 Dips / 6 Banded Dips / 9 Feet Elevated Bench Dips

ASSISTANCE

3-5 Sets of:
8-12 Dumbell LTEs
12-16 Seated Dumbbell Curls
:30e Seated Palloff Hold

CrossFit Group Class Programming Template

Prakash grinding out some Landmine Presses during Monday’s workout

Membership Updates

Good news CFSBKers! We’ve updated our memberships. The “Sustaining” membership is now called “Silver Membership” and provides access to 5 sessions per week. The “Benefactor” membership is now the “Gold Membership” and allows access to up to 7 sessions per week. We’ve also opened up Friday evening and Saturday/Sunday Open Gym from 2pm onward to CrossFit memberships. Similarly, Open Gym memberships can now access the gym 5 times per week and Benefactor Open Gym members can access the gym up to 7 times per week. If you choose to use the extra offerings, we appreciate any effort to utilize off-peak training hours whenever possible to help make sure all members are accommodated for. Thanks everyone!

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

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Today’s Programming:

STRENGTH

A1: Lateral Box Step-Ups
3-4×8-12e

A2: DB Bench Press
3-4×8-12

Notes:
Step-ups can be loaded with a DB or KB held in the goblet position.

METCON

3 Rounds for Time of:
20 cal row
10 Burpee Box Jump Overs

Notes:
Go hard and fast on this… without tripping over the box!

CrossFit Group Class Programming Template

CFSBK @ Home

Did you miss our Nutrition Panel with these CFSBK Precision Nutrition Coaches? Fear not! above is the recorded version!

As a thank you for watching, enter your email here and you’ll get a free resource package with more great info!

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

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Today’s Programming

STRENGTH

EMOM 15:00
1 Back Squat

Notes
Work up to a heavy single on the back squat

METCON

20:00 for Quality
15 Bent Over Barbell Rows
25 Unbroken Wall Ball Shots
15 Anchored Weighted Sit-Ups

Notes
Move at a steady pace with quick transitions between exercises but focus on effort and contol in each exercises versus how many rounds you get.
Rows: These are not pendlay rows. Each rep starts from the hang position. If you came yesterday and you’re not coming tomorrow, consider subbing DB Bench Press for Bent Over Rows. Additionally, if you want to perform strict (5-8) or kipping pull-ups instead you may.
Wall Ball: Challenge yourself to work up to as heavy of a ball, then as high of a target as you can unbroken.

CrossFit Group Class Programming Template

CFSBK @ Home

Mimi in a picture perfect Split Jerk position

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Valentin Dikul Power Juggling in Circus 1985 (Is this coach Keith’s Dad?)

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

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Today’s Programming

STRENGTH

Work up to a heavy single on the following complex:

Power Clean + Split Jerk

Notes
Use today to focus on dialing in your Split Jerk technique. Focus on consistent and stable footwork.

ASSISTANCE

20:00 for Quality
6-8 Chin-Ups
8-12e 1/2 Kneeling Landmine Presses
8-12e Single Leg Landmine RDLs

Notes
Chins: Strict, use a band for assistance. If a band is too difficult perform self assisted chins or Ring Rows
LM Press: Start with your non-dominant arm to set the rep range and weight.
LM RDL: Perform with contol and balance.

CrossFit Group Class Programming Template

CFSBK @ Home

The Power Clean and Split Jerk
We’re focusing on the Split Jerk today during the strength segment. While more technical than the Push Jerk, the split jerk often allows more weight to be lifted by being less demanding on shoulder mobility and creating a wider base of support in the lower body.

Thank you to everyone who attended our Precision Nutrition panel on zoom. We had over 50 people attend! The video will be available on the blog later this week.

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Why Do We Recover Front Foot First in the Split Jerk? Catalyst Athletics

CFSBK Zoom Room (Password: CFSBK)
Active Recovery: 10am
Precision Nutrition Panel 11:15am

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Today’s Programming

METCON

5 Rounds for time of:
60 Double Unders
15 Dumbbell Bench Press
15 Deadlifts

Notes:
DU: 60 DU / 30 DU / 15 DU /
Bench: Use a weight that challenges you for 15 reps. You may need to break it into two sets.
DL: Choose a medium weight that will allow you to go unbroken or at most be broken up into 2 quick sets.

ASSISTANCE

3-5 Rounds for Quality:
Accumulate :20 Ring Support
10 Ring Rows

CrossFit Group Class Programming Template

Vanessa finishing class with some assistance pressing

Precision Nurtrition Panel Today!

Join Coaches Lauren, Whit, Jess, Chris and Brett this morning at 11:15am for our Precision Nutrition Panel! They’ll be covering the top questions and more from our intake form including Measuring versus intuitive eating, Sleep and recovery, Metabolism, Mindset, Motivation and much more. Click the link below to access the zoom room where it will all go down!

CFSBK Zoom Room (Password: CFSBK)

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

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Today’s Programming

METCON

From 0-10:00 perform:

2000m Row

At the 10:00 mark start:

5 Rounds of:
20 Wall Ball Shots
10 Kipping Pull-Ups

Notes:
Woof.

ASSISTANCE

100 Tuck-Ups in as few sets as possible.

CrossFit Group Class Programming Template

CFSBK @ Home

Mikey 2 challenged himself to go a little heavier than normal on Monday’s Double Under, Pull-Up & Clean & Jerk metcon and he crushed it with ease!

Rowing a 2000m Race

by Nick Peterson
Originally Posted May 2019

Introduction

Here are some recommendations for the 2K on the erg – what rowers call an “erg test.” Of course, there is no magic bullet. When I first started this I thought I could just write, “Go as hard as you can. That’s it.” And while that’s actually true, I think there are some important things for people who are unfamiliar with this distance to keep in mind. The goal is to remain consistent and calm throughout your piece.

CONSISTENT PACING

Why Be Consistent?

This is a test of endurance. So going out like gangbusters at the beginning will not bring your score down. You wouldn’t start a marathon with an all-out sprint for as long as you can go; if you did, you’d hit a wall, then look up and remember that you have another 25.8 miles to go. The same is true here, even though it’s a much shorter distance.

This is not a piece that you can approach with a “just go out hard, and then hang on” mentality; to do so is called to “fly and die” – a term used in the rowing world and I’m sure in other endurance racing sports. Think of this as running as fast as you can for this distance, a mile and a quarter, while carrying a weight. Or, better yet, doing seven or eight minutes of deadlift high pulls, with 30 reps per minute – or 210-240 deadlift high pulls for time. No breaks. You can’t do 30 reps in 45 seconds, then pause for 15 seconds, than go again for 45 seconds. Just a steady 30 reps throughout each minute. If you do this, you have to be consistent and relaxed, and settle into a good breathing pattern.

Splits & Rating

All rowing pieces are broken down into 250m and 500m increments; your goal is to look back at your “splits” – your time per 500m – and see very little variation among the different 500s. (You have the option to display splits on your erg, along with calories and watts; rowers use the 500m splits.) Your first and last 500s will naturally be a little faster than the middle two 500s, but otherwise there should be no glaring differences.

If you’ve pulled a 2K test in the past, a good thing to do on your next 2K is to shoot for the exact same score, but to do so with consistency. For example, if you pulled an 8:20 the last time you did it, that’s 2:05 splits (2′ 5″ per 500m), on average. So the next time you pull a 2K just sit on 2:05 splits the whole time. If that feels too easy, then go for 2:04. But be conservative.

Also, your rating, or stroke rate, should be largely the same throughout. The rating is generally 28-34 per minute for the body of the piece. I always tended to be around 30-32.

2K PLAY BY PLAY

I’d like to lay out the 2K sequentially, in order, starting with the warm-up. Keep in mind, though, that throughout the test you must focus on breathing, good posture, relaxation, and LENGTH. Do not ever shorten up your stroke. Ever. This is all especially true when you are really hurting.

Warm-Up

Do a gentle warm-up, at least 10 minutes. I liked starting at 3:00 splits and knocking down the split by 10s every 300m until I got to 2:00 or 1:50. Very easy. Take a break to stretch or go to the bathroom. Then do a few harder pieces. I always liked doing a few 20s (in rowing speak, this means “20-stroke pieces” – so a 10 is a 10-stroke piece, a 30 is a 30-stroke piece; beyond that you start using meters or minutes for measuring pieces). After the 20s, I liked doing one or two minute-long pieces at race pace. If you do this, rein it in – don’t get caught up in the excitement and go harder than your target pace. After this, do one or two 10s at your sprint pace – what you will do at the beginning and end of the piece. Again, don’t go crazy

“Paddle” – i.e., row lightly – for a few more minutes just to flush things out.

Throughout the warm-up stay long and relaxed.

You can take another break if you want. You are now ready to start.

Start

For the erg, you can do your start in two or three strokes. At the start, sit at half or three-quarters slide – not at full slide (more rowing terminology, sorry – the “slide” references have to do with how far up the rail your seat is; so “half-slide” means your seat is about halfway, and “full slide” means your seat is all the way up). Keep your back a little more vertical than you normally do when rowing. Focus on being relaxed. Take a few deep breaths, then squeeze to the finish – go hard, but don’t jump. Just lean back. Once you’re done with that first stroke, don’t waste any time getting back up to the catch for another short stroke (again, not full slide), which is much quicker – instead of a squeeze, you now want to kick it. For the third stroke, you can establish length.

Take 10 really hard strokes at a pretty high stroke rate – 36-40. Then immediately settle into your rhythm. You’ll feel great at this point, but once you get to about 400m your energy systems will switch over from anaerobic to aerobic, making for the first mental obstacle of the piece. So just relax and get into your groove. Establish your breathing pattern, and make sure you are long.

Again, do not go nuts at the beginning. This is a long piece, and you have to think of each stroke as a brick; you’re building your piece, brick by brick, and you have to be patient. If you go too hard at the beginning, your time won’t be better in the long run – you’ll hit a wall and you’ll have a hard time digging yourself out later. (Sorry about the mixed metaphors.)

400m or 500m In

Take a “power 10” – literally, 10 more powerful strokes that help you get over a hump – just to kick down the split a little, and use the 10 as a chance to focus on being quick and light. Focus in on your legs doing the work during the 10, and keep your arms and shoulders relaxed at the catch and during the recovery. The 10 takes you over the first hump. (In rowing, the way to deal with difficult moments is to go a little harder.) Your rating may go up a little on its own. After the 10, settle back into your rhythm, and make sure you’re long.

The middle 600 – between around 700m and 1300m in – is about the hardest part of the piece. My second 500 was always my slowest of the whole piece, when I realized, “okay, uh, this is happening”; part of my third 500 always had the worst splits, but the end of the third 500 was, for me, when I started to tighten the screws, so that segment always ended up being faster than the second 500.

1000m

This is where you kick its teeth in. Take a power 20 – really aggressive, but again, not inconsistent with the rest of the piece. In other words, if you’re at a 32 throughout the piece, don’t go to a 40 here; at most, your rating will jump one or two beats. (I guess I shouldn’t stress this too much, because the reality is that you won’t be able to go crazy anyway.) The 20 at the 1000 helps you get through this. Kind of.

The third 500 is really hard for most, but some also actually like it because you’re past the halfway mark and just taking it home. In a rowing race, this segment can really determine the result.

Once you’re done with your power 20, just check in again on your length and breathing.

500m to Go

Take another power 10.

400m to Go

Squeeze your split down a bit more. This is the calm before the storm. Don’t let the splits float up – keep it down.

250m to Go

Kitchen sink time. Just go for broke. You can put up with anything for 21-25 strokes. If you’re a fast-twitch athlete, you’ll love this. You should jack the rating as high as you need to – I always had a low rating in general, and I’d be at a 40 or higher at this point.

CONCLUSION

There are various games you can play in your head to help you get through the piece – you’re used to this from all the other training you do. I found myself counting much more than necessary, just to help me through. For instance, from 750m to go until the end, I counted pretty much every stroke. I tricked myself into thinking that each stroke would be 10m, and always felt a little better knowing that each stroke was actually a little more than 10m. (Yeah, it can get that stupid.) I think this is a personal thing, and while I’m happy to share other thoughts on little mind games you can play, I think it’s better for you to develop them on your own. But the best thing you can do throughout the piece is maintain length and make sure you’re breathing sufficiently.

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Swimming with My Shirt Off NYT

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

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Today’s Programming

METCON

5 Rounds for time:
12 Cal Bike
12 Hang Power Cleans

Notes:
The cleans on this workout should be medium heavy, such that you need to break up the 12 cleans into 2 sets.

STRENGTH

A1: BO Landmine Row
3×8-12 each

A2: Seated Lateral Raises
3×15-20

Notes:
Work up to three challenging sets on each exercise.

CFSBK @ Home

This weekend Coaches Whit, Lauren, Brett, Chris and Jess host our 2021 Precision Nutrition panel! They’ll cover the topics listed above as well as some Q&A. Be there or be square!

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Chuck Carswell Discusses Proper Movement Technique CrossFit
“That’s what good technique does—it helps me minimize wasted energy for maximizing task accomplishment,” Chuck Carswell explains to a group of Level 1 participants.

Virtual Class Zoom Room (Password: CFSBK)
Virtual Yoga: 7am

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Today’s Programming

STRENGTH

EMOM 15:00
A: 3 Touch and Go Deadlifts
B: 6-9 Ring Dips
C: Rest

Notes:
Deadlifts: Work up to a challenging but submax triple
Ring Dips: Choose a rep range that challenges you but allows perfect positions. Scale to self assisted ring dips or feet elevated bench dips

METCON

AMRAP 12:00
18 Kettlebell Swings
12 Burpees
6 Handstand Push-Ups

Notes:
KB: Heavy and Unbroken
Burpee: Full / No Push-Up
HSPU: 9 HSPU / 6 HSPU / 9 HSPU w 1-2 abmats / 9 Bench Piked HSPU / 9 Floor piked HSPU

CrossFit Group Class Programming Template

Spirit and Linda warming up their Front Rack

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

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Today’s Programming:

METCON

5 Rounds for time
400m Row
20 DB Bench Press
20 Weighted Forward Lunges

Notes:
Row: 400m / 350m
Bench: Choose a weight that would be challenging but doable for one unbroken set. In the workout, you may need to break them up which is fine.
Lunge: Try to use the same Dumbbells as your Bench Press. if you came yesterday and are not coming tomorrow, consider subbing 20 DB Deadlifts for the Lunges.

ASSISTANCE

3 sets:
Kipping Pull-Up Practice
1:00e Side Plank

KPU Practice
A: 1×3 Banded pull-up
B: 5×3 Kip Swings
C: 2 kip swings + 1 kipping pull-up x2-3
D: 5×1-2 Perfect kipping pull-ups or 3 Bar Muscle-Ups

Notes:
A: If you don’t have strict pull-ups, perform three challenging singles with about 10-20 seconds rest between reps. Use as little assistance as possible.
B/C: If you have strict pull-ups work on B or C options depending on how comfortable you feel with kipping pull-ups.
D: If you already have kipping pull-ups, refine your technique or perform bar muscle-ups.

CrossFit Group Class Programming Template

CFSBK @ Home

Coach Lauren during some barbell drills

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Dear Therapist’s Guide to Starting Over The Atlantic

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

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Today’s Programming

STRENGTH

Front Squat
1-1-1
85% Rep out

Notes:
Work up to a technically sound heavy single leaving about 1 rep in reserve on your heaviest set. Today’s heavy single will end up being roughly 90-95% of your true 1RM if you keep that rep in reserive. For your rep out go one rep shy of failure as well and aim to get 4-8+ reps.

METCON

AMRAP 16:00
8 Cal Bike
16 Alternating Renegade Rows
16 DB Front Squats

Notes:
Bike: If you’re a beast on the bike consider scaling up to 12 or 16 cals.
RR: The Renegade rows should not be rushed through. Maintain position, tensions and control and try to go heavy.

CrossFit Group Class Programming Template

CFSBK @ Home

81 year old CrossFit legend Jacinto Bonilla during yesterday’s curl & press cash out. In talking about his 82nd birthday this year, Jacinto remarked how quickly time flys by, with the exception of training, where time stands still.

Fun Fact, Jacinto and Coach David met in 2007 when they got their CrossFit Level 1 certs in Pittsburgh. At the time there were only two affiliates in the city, CrossFit NYC and CFSBK. Jacinto and David met the night before the seminar after having organized to share a room to keep costs down. Jacinto has been a staple of the NY CrossFit scene since the beginning and even coached at CFSBK during the Lyceum days. Jacinto is nothing if not a hard worker, inspiration and friend to all. Below are just some of the many amazing videos about Jacinto.

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Jacinto Bonilla: Fit at 81 Years Old | Master of the Masters
The 80-Year-Old CrossFitter
Jacinto Bonilla; Oldest Man to Compete in The Crossfit Games