CrossFit South Brooklyn

Established 2007

Thursday 3.18.21

Posted on

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.

Wednesday 3.17.21 ☘️

Posted on

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

Metcon 1

4 – 5 Rounds For Quality:
1:00 Jumping Jacks
6 – 12ea Single Leg Glute Bridges
6 – 12 Strict HSPU
12 – 24 Tuck-Ups or Sit Ups

Notes:
Rest :30 – 1:00 between sets.
HSPU: 6 – 12 HSPU / 1-2 Abmats / Box Piked / 6 – 12 Each Single Arm Seated DB Press

METCON 2

AMRAP 4:00
8 Alt DB Power Snatches
16 Low Box Runners

Notes:
This METCON should be fast and furious!
Count one foot for reps on the low box runners.
If you have a Jump Rope @Home, you can perform 16 double unders, 16 alternating foot steps or 32 single unders instead of the low box runners.


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??

Tuesday 3.16.21

Posted on

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

Warm Up

3 – 4 Rounds @ EZ Pace:
10 – 12ea Single Arm Bent Over Row
20 Alternating Supermans
10ea Side Plank Rotations

METCON

AMRAP 3:00
3ea Single Arm Hang Power Cleans
6 Lateral Burpees Over DB

Rest 3:00

AMRAP 6:00
6ea Single Arm Hang Power Cleans
8 Lateral Burpees Over DB

Rest 6:00

AMRAP 9:00
9ea Single Arm Hang Power Cleans
12 Lateral Burpees Over DB


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

Monday 3.15.21

Posted on

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

Today’s Programming

STRENGTH

Bench Press
3×8-10 Across

Notes:
Perform three work sets, ideally at the same weight. Try to make the first set challenging to hit 10 but keep a rep or two in reserve on each set. Next week we’ll do a 5×5 where you can bump the weight up again.

ASSISTANCE

4-5 Sets of:
10-15 Anti Rotational Landmine Reps
10e FFE SA KB Front Rack Reverse Lunges
10 Bent Over Pronated DB Kick-Backs

Notes:
Work up to challenging but perfect sets on all three movements.
For the Landmine, one rep is going to end range on both sides and finishing back in the start position.

CFSBK @ Home

Warm Up

2 – 3 Rounds:
6ea WGS
16 Quadruped Shoulder Taps
6 NP Burpees

Strength

A1. FFE Reverse Lunges
4 x 8 – 10 Reps Each

A2. Lying Triceps Extensions
4 x 10 – 12 Reps

A3. DB Pallof Press + Rotation
4 x 10 – 12 Reps Each

Conditioning

EMOM x 12:00
1. 6 – 8 Push Ups
2. 10 – 12 Goblet Squats
3. :30 Mountain Climbers
4. :30 Wall Sit March


Kyra Digging Deep during 21.1
Photo by Sam Ayide

You can see more pictures from this weekend in our Flickr

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

Scientists Finally Understand the Link Between Depression and Bad Sleep

Sunday 3.14.21 🥧

Posted on

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

Today’s Programming

STRENGTH

Front Squat
5×3

Notes
Perform 5 sets of 3 reps at the same weight on the Front Squat. If you have a 1RM FSQ, perform these at around 80-85% of that single. If you don’t have numbers to work off of, make this about an RPE 7, which means you’ve got about 3 reps in reserve per set.

For reference:
Prior FSQ heavy single 12.19.20
Prior BSQ heavy single 3.1.21
While everyone is different, the average ratio for FSQ to BSQ is around 75-85%

METCON

5 Rounds for time:
21 Kettlebell Swings
15 Box Jumps
9 Kipping Pull-Ups

Rest 1:00

Notes
Each round on this workout should be quick, unbroken, and consistent.
KB: (24/20/16/12)
BJ: (24/20/16)
KPU: 9 KPU / 6 KPU / 3-6 Strict or banded / 9 Jumping

CrossFit Group Class Programming Template


Mikey working through a strong performance of 381 reps (150 DU+7 WW) under the watchful eye of Kyra

Reminders & Recovery

Great work to all the athletes who competed in 21.1 yesterday! Don’t forget to log in to games.crossfit.com and SUBMIT YOUR SCORES before 8pm on Monday. Better yet.. just do it now. We’ll wait……….

There you go! Don’t you feel better about that? Now that you’ve dominated 21.1, why not jump into Active Recovery today with Coach Fox at 10 am on Zoom to give your body a little post Open TLC. You won’t regret it!

As Bipartisan Bill Moves To End Daylight Saving Time, A Review Of Why It’s So Bad For Our Health Gothamist

Saturday 3.13.21 🤸CrossFit Open 21.1 🤸

Posted on

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

Today’s Programming

CrossFit Open 21.1

For time:
1 wall walk
10 double-unders
3 wall walks
30 double-unders
6 wall walks
60 double-unders
9 wall walks
90 double-unders
15 wall walks
150 double-unders
21 wall walks
210 double-unders

Time cap: 15 minutes

See the full standards and workout description here

CrossFit Group Class Programming Template

CFSBK @ Home

Equipment Free Open 21.1

For Time:
1 Wall Walk
10 Lateral Jumps
3 Wall Walks
30 Lateral Jumps
6 Wall Walks
60 Lateral Jumps
9 Wall Walks
90 Lateral Jumps
15 Wall Walks
150 Lateral Jumps
21 Wall Walks
210 Lateral Jumps

Time Cap: 15:00

If you’ve got a jump rope at home consider giving the standard version a crack!


Coach David gives some tips going into 21.1

Morning Versus Evening

Hey everyone! If you’re participating in the Morning versus Evening competition, make sure to wear your team colors to the gym today! Evening team should wear black and Morning team should wear blue!

Nicole Carroll’s Tips for Open Workout 21.1

Friday 3.12.21

Posted on

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

Today’s Programming

METCON

5 Intervals of:
Run 270m
12 Deadlifts

Rest 2:00

Notes
Keep an moderate pace on each interval and try to stay consistent with your splits. This workout is not a sprint. The run should be a jog pace staying light on your feet and the deadlifts should be medium/light weight and unbroken.
(155/135/105/85/65/..)

CrossFit Group Class Programming Template

CFSBK @ Home

Warm Up

20:00 For Quality
20 Bird Dogs
3 – 6ea Turkish Get Ups
20 Russian Twists
6e Single Leg Burpees

Strength

A1. Single Arm Sumo Deadlift
3 x 12 – 14 Reps Each

A2. Single Arm High Pull
3 x 8 – 10 Reps Each

A3. Bodysaws
4 x 12 – 16 Reps

Untitled
Theodora and Kelley destroying their strict chin-ups earlier this week

Evening Team

Smaller than the Morning team but possibly more well rested these night owls are coming to take names in this year’s open. Rumor has it many of them sleep in a handstand position so 21.1 aint no thing. Let the Games begin!

1 Omar Francis Evening Team 3rd CrossFit Open (Padawon) Masters (35+)
2 Christopher Dent Evening Team 3rd CrossFit Open (Padawon) Open Division
3 Eric Flaxman Evening Team 3rd CrossFit Open (Padawon) Open Division
4 Kelley Blosser Evening Team 7th CrossFit Open Open Division
5 Amanda Glover Evening Team 3rd CrossFit Open (Padawon) Open Division
6 Carissa Mueller Evening Team 6th CrossFit Open Open Division
7 Dan Calanca Evening Team 6th CrossFit Open Open Division
8 Sheryl Cohen Evening Team 3rd CrossFit Open (Padawon) At home
9 Joey Sinchak Evening Team 3rd CrossFit Open (Padawon) Open Division
10 Katherine Day Evening Team 4th CrossFit Open Masters (35+)
11 Joel Zimmer Evening Team 3rd CrossFit Open (Padawon) Masters (35+)
12 Karl-Henry Cesar Evening Team 5th CrossFit Open (Jedi knight) Open Division
13 Patrick Sullivan Evening Team 4th CrossFit Open Open Division
14 Dan Conroy Evening Team 1st CrossFit Open (Initiate) Open Division
15 Asha Banker Evening Team 6th CrossFit Open Masters (35+)
16 Liran Krell Evening Team 6th CrossFit Open Open Division
17 Eric Arbitman Evening Team 5th CrossFit Open (Jedi knight) Masters (35+)
18 pierre davidoff Evening Team 9th CrossFit Open Masters (35+)
19 Jess Lowney Evening Team 4th CrossFit Open At home
20 James Wan Evening Team 5th CrossFit Open (Jedi knight) Masters (35+)
21 Juan Recalde Evening Team 1st CrossFit Open (Initiate) Open Division

See the updated roster for both teams here

21.1 is here! And its weird!

Thursday 3.11.21

Posted on

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. We’ll keep this same rep scheme for all three weeks this cycle adding 5-10 lbs each week. If you’re doing the Open, go a little lighter today to prevent too much soreness coming into the weekend.

ASSISTANCE

3-5 Rounds For Quality
2:00 Bike @ Aerobic Pace
10-12 Incline Bench Supported DB Rows (Neutral Grip)
16-24 Hollow Rocks or Tuck-Ups

CrossFit Group Class Programming Template


Stella Z during Mondays Lugne, Swing and Push-Up Triplet

CFSBK Morning Team (So far)

The 2021 CrossFit Open starts TODAY with the announcement of 21.1 this evening at 7:35pm. Below is everyone who has opted in for the Morning Team so far. It’s a great mix of veterans and newbies so far!! Tomorrow we’ll post the Evening team roster but if you havent opted into a team or just contact us to let us know a little more about YOUR open this year, please take 2 minutes to fill this form out!!

1 Melissa Krakowski Morning Team 1st CrossFit Open (Initiate) Masters (35+)
2 Matt Sakofs Morning Team 1st CrossFit Open (Initiate) Open Division
3 Katherine Fleming Morning Team 1st CrossFit Open (Initiate) Open Division
4 Stella Zawistowski Morning Team 7th CrossFit Open Masters (35+)
5 Michael Rhys Morning Team 4th CrossFit Open Open Division
6 Alex Rado Morning Team 4th CrossFit Open Open Division
7 Michael Giordano Morning Team 1st CrossFit Open (Initiate) Open Division
8 Runit Chhaya Morning Team 4th CrossFit Open Masters (35+)
9 Darren Jer Morning Team 3rd CrossFit Open (Padawon) Masters (35+)
10 Jennifer Wuotinen Morning Team 2nd CrossFit Open Open Division
11 Toni Smith Morning Team 5th CrossFit Open (Jedi knight) Open Division
12 Kyra Luchtenberg Morning Team 1st CrossFit Open (Initiate) Open Division
13 Michelle Zassenhaus Morning Team 1st CrossFit Open (Initiate) Masters (35+)
14 Paul Bennett Morning Team 4th CrossFit Open Masters (35+)
15 Mary Mazilo Morning Team 5th CrossFit Open (Jedi knight) Masters (35+)
16 Jonathan Kay Morning Team 4th CrossFit Open Open Division
17 Adam Scher Morning Team 9th CrossFit Open Open Division
18 Jacinto Bonilla Morning Team 11th CrossFit Open (2011) (Master of the Open) Masters (35+)
19 Neil Warlicht Morning Team 4th CrossFit Open Masters (35+)
20 Cathy Kolcun Morning Team 1st CrossFit Open (Initiate) Masters (35+)
21 Robert Semmens Morning Team 10th CrossFit Open (Jedi Master) Masters (35+)
22 Sofia Melo Morning Team 3rd CrossFit Open (Padawon) Masters (35+)
23 Grant Wheeler Morning Team 1st CrossFit Open (Initiate) Masters (35+)
24 Jonathan Wright Morning Team 6th CrossFit Open Open Division
25 Daniel Rocha Morning Team 6th CrossFit Open Masters (35+)
26 Thomas Reed Morning Team 3rd CrossFit Open (Padawon) Open Division
27 Jerry Lu Morning Team 1st CrossFit Open (Initiate) Open Division
28 Lee Savage Morning Team 4th CrossFit Open Masters (35+)
29 David Fielding Morning Team 2nd CrossFit Open Masters (35+)
30 Adam Salazar Morning Team 5th CrossFit Open (Jedi knight) Open Division
31 Adam Nassr Morning Team 3rd CrossFit Open (Padawon) Open Division
32 Adam Fleming Morning Team 1st CrossFit Open (Initiate) Masters (35+)
33 Sara Tarullo Morning Team 5th CrossFit Open (Jedi knight) Open Division
34 Steven Norton Morning Team 3rd CrossFit Open (Padawon) Open Division
35 Mike Iaia Morning Team 7th CrossFit Open Masters (35+)

How to Watch the CrossFit Open Announcements

Wednesday 3.10.21

Posted on

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

Today’s Programming

STRENGTH

EMOM 15:00
A: 6-8+ Strict HSPUs or 6-8 Seated DB Presses
B: 6-8 Strict Toes to Bars
C: Rest

Notes:
HSPU: Strict, 1-2 abmats, full ROM Box Piked, DB Press
T2B: Perform your best version of a hanging leg raise

METCON

5 Rounds for time of:
18 Calorie Row
12 SA Overhead Squats

Notes:
Move at a steady pace on this workout.
Perform the Overhead Squats with a single DB switching after 6 reps. Try to choose a weight that will challenge you. If you can’t perform this movement due to flexibility limitations, opt for a single arm front rack instead.
CrossFit Group Class Programming Template

CFSBK @ Home

Warm Up

2 – 3 Rounds:
7ea WGS
14 Alt Piked Toe Touches
7ea Single Leg Glute Brides

Strength

A1. Single Arm Overhead Squat
4 x 8 – 10 Reps Each

A2. Single Arm Seated DB Presses
4 x 10 – 12 Reps Each

A3. Lying Leg Raise
4 x 16 – 20 Reps

Notes:
Option to perform Handstand Push Ups instead of Single Arm Seated DB Presses
HSPU: Strict, 1-2 abmats, full ROM Box Piked

Conditioning

3 x Tabata (8 rounds of :20 work/:10 Rest)

Tabata 1:
Air Squats

– Rest 1:00 –

Tabata 2:
Alternating DB Snatches

– Rest 1:00 –

Tabata 3:
Mountain Climbers


This is my Kettlebell. There are many like it, but this one is mine. It is my life. I must master it as I must master my life. Without me my kettlebell is useless. Without my kettlebell, I am useless. I must swing my kettlebell true. I must swing it faster than the fellow member who is trying to beat me. I must swing before they swing. I will. My kettlebell and I know that what counts in CrossFit is not the rounds we accumulate, the noise of our groans, or the sweat angels we make. We know that it is the effort that counts. (Neil W pictured)

CrossFit Open Intake Form

Over 53 of you have filled out our CrossFit Open intake form! If you havent yet, take a second to let us know a little more about your intentions and history with the open. The form only takes about 1-2 minutes to fill out!

Also make sure you’re registered ahead of time on Saturdays for your Open workout. Again, these classes are open to group members as well as open gym members who registered for the open.

Working Out Is a Minefield When You’re Non-Binary – Vice

Tuesday 3.9.21

Posted on

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

Today’s Programming

METCON

For time:
100 Double Unders
10 Power Cleans

80 Double Unders
8 Power Cleans

60 Double Unders
6 Power Cleans

40 Double Unders
4 Power Cleans

20 Double Unders
2 Power Cleans

Notes:
Cleans: Go heavy enough that these need to pe perofmed as steady singles. (+/185/155/125/95/75)
Doubles:
Full Volume: 300 reps
75% Volume: 75-60-30-15 (180 Reps)
50% Volume: 50-40-30-20-10 (150 Reps)
Alt 2: full volume
Singles: Double Volume

STRENGTH

3-5 Sets of:
3-8 Chin-Ups
Accumulate :20 Ring Support

Notes:
If you can perform chin-ups without assistance within the rep range do that. If you can perform 8 or more unbroken add a small amount of weight.
For the supports, break them up into smaller sets of needed. Self assist with your feet on the ground or a bench if needed.

CrossFit Group Class Programming Template

CFSBK @ Home

METCON

5 Rounds For Time of:
100 Low Box Runners
10ea Single Arm Power Cleans
5 Burpees

Notes:
Count one foot for reps on the low box runners. If you have a jump rope at home, you can replace this movement with a jump rope skill.

STRENGTH

3 – 5 Sets of:
A1. Single Arm DB Row
8 – 10 Reps Each

A2. Tuck Hold or L Sit
:20 :30

Notes:
If you have a pull up bar at home, you can replace the DB Rows with Chin Ups.
Try to set chairs up for the tuck hold or L Sit. If you do not have the equipment, you can perform a hollow hold instead.


Raise your hand if you’re excited for the Open!

CFSBK Strength Cycle
The Starting Strength program is an opportunity to spend 8 weeks honing your technique and increasing your capacity at the most fundamental strength movements: Back Squat, Overhead Press, Bench Press and Deadlift. This small group format of 90 minute sessions offers one-on-one guidance, great camaraderie, and a simple roster of movements allowing you time to correct errors and challenge your limits.
Whether you are brand-new to lifting, someone with experience who has struggled to surpass a plateau, or just looking to try something different, by taking the time to focus exclusively on the lifts that support almost ever other activity you do inside (and outside) the gym, you will gain confidence and enhance your performance.

Details

Dates: Monday March 8th – Friday April 30th (6 slots)
Schedule: This cycle meets at 11AM Monday and Wednesday and Friday
Cost: Your card will be charged immediately for $300. The second installment of $300 will be charged to the card on file automatically in 4 weeks. NY tax of 4.5% will added to all purchases.
Please note that anyone with a recurring group class membership will automatically have their group membership placed on hold for the duration of the cycle. If you’d like to keep it active or cancel it entirely than please email us cfsbkfrontdesk(at)gmail.com.

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