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

Today’s Programming

STRENGTH

Back Squat
3x8s

OR

Lower body Recovery
1:00-1:30 Light Row/Bike
10-15 Light Goblet Squats
2:00 Stretch/Foam Roll

Notes
If you did 21.3/4 this weekend and still feel like bambi on ice, consider using today’s strength segment to flush out some of that soreness with some low intensity monostructiral work. If not, work up to three sets of 8 on the back squat, sets may be progressive or across. Leave about 2 reps in reserve.

METCON

5 Rounds for time of:
12 SA DB Push Press L
24 Double Unders
12 SA DB Push Press R
24 Double Unders
Rest 1:00

Notes
DB Push Presses should be heavy but unbroken
JR: 24 DU / 12 DU / 24 Alt 2 / 48 SU

CrossFit Group Class Programming Template

CFSBK @ Home

KMO (Katie M) originally started with CFSBK back in 2010 when we had just moved onto Degraw street. After a recent hiatus, its great to see KMO back in action in group classes!

Submit by 8pm tonight!

Today is the last official day for the 2021 CrossFit Open so make sure to submit your 21.3&4 scores by 8pm this evening! We’ll have the final results for our affiliate tomorrow and will tabulate the AM versus PM scores and post the results on Wednesday. This year’s open presented some unique challenges running the workouts within our capped classes and mostly limited to the group format but we want to shout out our awesome coaches who got everyone through the workouts over the past three weeks! We love the Open, but three weeks of not knowing what your week of programming is going to look like, fitting in two heats of a workout into 60 minutes and making sure everyone has the opportunity to get their workout it is not easy!

Below are the four scored events we had in this year’s open. What did you think of the programming this year? Which was your favorite and least favorite workout this year??

21.3&4

For total time:

15 front squats
30 toes-to-bars
15 thrusters
Then, rest 1 minute before continuing with:
15 front squats
30 chest-to-bar pull-ups
15 thrusters
Then, rest 1 minute before continuing with:
15 front squats 
30 bar muscle-ups
15 thrusters 

Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.

David Osorio on the MarbleCast Postcast

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

Today’s Programming

ASSISTANCE/STRENGTH

A1: 5 Sumo Deadlifts
A2: 1:00e Side Plank
A3: 15 DB Chest Flys

Notes:
Take 25-30 minutes to work through the three exercises above. Aim for 4-5 total sets. Keep the Sumo Deadlifts submax and just look to move consistently through the three exercises.

METCON

Tabata Tasters Choice

Notes:
Perform 8 rounds (3:40) of :20 on :10 off on either of the following movements: Row, Bike, Double Unders, Sit-Ups or Kettlebell Swings

CrossFit Group Class Programming Template

This Satanic Celine Dion shirt Jenn is rocking is the real winner of this year’s Open

Do your legs feel like $#!T?

If you performed 21.3&4 Friday or yesterday, you’re probably moving pretty slowly by now and could use a little TLC. Check out Virtual Active Recovery with Coach Fox TODAY at 10am!! Time well spent!!!

New Cycle Starts Tomorrow

The following cycle will last for 6 weeks weeks and take on a new rotating format. The Lower body bias will remain consistent on M-T-W and F-Sa-Sun while the upper body bias on each day will rotate over the three weeks. After three weeks the template will reset at the week 1 biases and start over. For example tomorrow, there will be a Squat and Overhead Press bias in the programming then on Tuesday there will be a Hinge and Horizontal Push (bench press/push-ups etc) focus. While other movement planes will appear on these days, the intent is for the majority of load/volume to be on the focus movement planes for the day. Thursdays will have a more varied programming to round out the week and include some regular skill work.

Monday
Squat
Wk1:Overhead Press
Wk2: Horizontal Push
Wk3: Pull

Tuesday
Hinge (Clean or Deadlift)
Wk1: Horizontal Push
Wk2: Pull
Wk3: Overhead Press

Wednesday
Single Leg
Wk1: Pull
Wk2: Overhead Press
Wk3: Horizontal Push

Thursday
Varied
Skill Day (Kettlebell Snatch/Kipping/gymnastics)

Friday
Squat
Wk1:Overhead Press
Wk2: Horizontal Push
Wk3: Pull

Saturday
Hinge (Clean or Deadlift)
Wk1: Horizontal Push
Wk2: Pull
Wk3: Overhead Press

Sunday
Single Leg
Wk1: Pull
Wk2: Overhead Press
Wk3: Horizontal Push

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

Today’s Programming

Make sure to check out all the workout standards on the games website here

CrossFit Group Class Programming Template

CFSBK @ Home

Amanda reminiscent of Freddy Mercury here. We need that energy

Some Tips for 21.3&4

We took a crack at this workout yesterday and here’s what we learned:

• This workout is not a sprint for most people, you’ll need to be methodical and stick to some kind of a plan and pacing strategy to get through it. If you can do the front squats unbroken, go for it and you’ll catch your breath a bit getting through the gymnastics.
• So much of this workout depends on your capacity with the gymnastics movements given the volume per round. Wherever you are, try not to approach failure on any set and break them up into manageable chunks, even if that means steady singles
• If you’re feeling good you could do the Thrusters in 1 set, but have a plan to break it up into a 8/7 set or a 6/5/4 set.
• The rest period is quite short, but it does help. Keep your head in the game and do whatever you can to catch your breath.
• For 21.4, plan on three lifts. You have time to recover for a minute or two post 21.3 before hitting your first lift. Plan on your opener being a safe lift, your second one being a bit of a reach but still something you’re confident you can hit, and then go to attempt three based on how you feel. That barbell WILL feel heavier than it did in the warm-up so don’t be surprised when that happens. If you feel good with a split jerk, that will be the preferred version of the shoulder to overhead.

Good luck everyone!!!

Looking at the Rise of Anti-Asian Racism in the Pandemic 

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

Today’s Programming

STRENGTH

DB Bench Press
5×8-10

Ring Rows
5×8-10

Notes
If you’re competing in 21.3 tomorrow, expect there to be kipping pull-ups and some kind of shoulder to overhead movement like Thrusters. If you’d like to reduce soreness/interference, perform today’s strength as a lower intensity super set.

METCON

3 Rounds for time of:
Run 400m
30 Kettlebell Swings
20 Sit-Ups

Notes
Kettlebell swings should be medium/light and 1-2 sets max.

CrossFit Group Class Programming Template

CFSBK @ Home

We asked Steph A, What does Physical Strength and Fitness mean to you?

“Superficially it’s to be able to protect myself from a zombie invasion, but on a deeper level it’s the ability to display my mental strength and dedication in a physical manifestation. All to often as a child I had been told to “let the boys lift the heavy things”, to never “do a mans job” because it makes me “less attractive, and ultimately single”. I think that gender stereotypes have confined and limited each individuals potential to become more, and when it comes to accepting and loving what you are capable of, that’s where you start to scare people. Confidence manifest. A contract with myself to never be confined, to forever push the boundaries of what others think is “right” and “wrong” for me. At the end of the day we all want to look better naked, but what we really want is for others to see how far we have come in becoming “strong”. Fitness has been my Pandora, untethering the chains that locked the box to self actualization. It has been a light when life has been trying, it has forged a community when I was lost, it has instilled positive and sustainable behaviors that have helped me and continue to help me evolve and grow. So what does it mean to be physically strong to me? It means that I’m showing you how tough I am on the inside, how dedicated I am to myself, and how unwavering I’ll be to my self enlightenment.” – Steph A

21.3 & 4

Well… well well well well. Here we are at the final workout for the 2021 CrossFit Open and its a doozy. This workout has two parts, first an interval Metcon with a 15:00 cap followed by a 7:00 window to complete a barbell complex. Please make sure to come to the gym already familiar with the standards for both workouts and given that this will mean we have to run two 22 minute heats. Come somewhat warm as this only leaves us 15:00 to prep, transition and set up. We’ll see what we can do to be maximally efficient with the time we have but we encourage everyone to do some basic movement prep and a general warm-up at home so we can hit the ground running.

UPDATE!

All classes will be 70 mins long to accommodate this workout. You are still RSVP’d but your class time may have changed. Here are the class times for tomorrow only.

597 Degraw St

8am-9:10am

9:10am-10:20am

10:20am-11:30am

11:30am-12:40pm

12:40pm-1:50pm

608 Degraw St

9am-10:10am

10:10am-11:20am

This affects the 11am Open Gym slot which will begin at 11:20am.

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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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