CrossFit South Brooklyn

Established 2007

Monday 9.14.20

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

Today’s Programming

CrossFit

STRENGTH

Back Squat
3×5

Notes:
Work up to 3 heavy sets of 5. Loading can be across or progressive.

METCON

2 Cycles of:

AMRAP 4:00
6 Strict HSPU or 8 Shoulder Presses
12 Goblet Squats

Rest 1:00

AMRAP 4:00
Row 10 Cals
30 Double Unders

Rest 1:00

Notes:
HSPU: 6 Strict / 4 Strict / 6 with 1-2 abmats / 8 Shoulder Press
Goblet: Heavy and unbroken
Row: Should be about :30 +/-
DU: 30 DU / 15 DU / 30 Alt 2 Step / 60 Single Unders

CFSBK @ Home

Warm – Up

2 – 3 Rounds:
6 Prone YTW
6ea Lunge w/Wood Chop
6 Squat Jumps

Strength

A1. 1 x Goblet Squat @2221+ 2 x ALT Reverse Lunges
3 x 5 – 15 Reps Each
A2. Push-Ups
3 x 5 – 15 Reps Each

*For A1: 1 Rep = 1 Squat and 2 Lunges

Metcon

2 Cycles of:

AMRAP 4:00
6 Kipping HSPU or 8 (4ea) DB/KB Push Presses
12 Air Squats

Rest 1:00

AMRAP 4:00
20 Mountain Climbers
5 Candlesticks or 10 Sit Ups

Rest 1:00


[2018] Pierre and Allie with some synchro goblet squats

New 7am CrossFit Sessions Available

Starting this Wednesday, we have added 3 new 7am CrossFit sessions in 608 on Monday’s, Wednesdays and Fridays. This will add 15 more weekly slots available to the popular hour. Are you having a hard time booking any other session times? Let us know in the comments.

Sunday 9.13.20

Posted on

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

Today’s Programming

CrossFit

STRENGTH

16:00 / 4+ sets:
10e Single Arm Suitcase Deadlift
10e Bench Supported DB or KB Rows
20 Supine Leg Lifts

Notes:
DL: Done with a Kettlebell or Farmer’s handle. Medium/heavy weight, focus on trunk stability.
Rows: plant one hand and knee on your bench and row with the free arm
SLL: Head, shoulders and heels stay off ground. Controlled tempo, add a hip lift at the top if you can.

METCON

AMRAP 14:00
14 Alternating DB Muscle Snatches
14 Box Jumps
14 Cal Bike

Notes:
DBS: Focus on proper hinging mechanics
BJ: (24″/20″/16″/12″)
Bike: Sub to 12 cals to reduce volume or perform a 270m Run

CFSBK 9.27.19 x Aaron Weiss 13

Running into the new week
2019 photo by: Aaron Weiss

 

Saturday 9.12.20

Posted on

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

Today’s Programming

CrossFit

STRENGTH

Wide Grip Bench Press
3×8-10

Notes:
Work sets can be across or progressive based on how you feel. Should always feel like you have ~2-3 reps in reserve. No spotting required!
Find a grip at least a hand width wider than your usual width. Use the warm-up sets to find a position that feels good for you.

MetCon

For Time:
500m Row
then
15-9-6 Reps of:
Thrusters
Burpees
then
500m Row

Notes:
Workout Cap: 12:00
Thrusters: Should be medium-heavy. The 15 set should be done in 2-3 sets. Some loading options could be: (115/95/75/65/45/…)

CFSBK @ Home

Warm – Up

6 Yoga Push-Ups
12 Alt Sit Outs
12 Alt Heiden Jumps

Strength

5 Sets on each side of:
1 x Single Arm KB/DB Snatch
+ 2 SA Push Press
+ 3 Single Arm Waiter Squats
+ 4 Single Arm Bent Over Row
+ 5 Single Leg RDL

(No DB or KB?)
5 Sets on each side of:
5 x NP Burpee
+ 5 x Push Ups
+ 5 x Paused Jump Squat
+ 5 Single Leg RDL
+ :30 Superman

MetCon

AMRAP 12:00
7ea Single Arm DB/KB Thrusters
7 Burpees


[2017, Kirby S] That face you make when you’re done rowing.

We officially passed both DOH inspections for 597 and 608!! Woo hoo!

How to stay calm under pressure – Noa Kageyama and Pen-Pen Chen

Friday 9.11.20

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CFSBK Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am, 12pm
Morning Mindfulness: 8am
Fit55 @ Home: 11am Fit55 Zoom Room (Password: fit55)

Today’s Programming

CrossFit

STRENGTH

EMOM 15:00
1-3 Power Cleans

Notes:
Start the EMOM with doubles or triples and gradually move to heavier weights and singles.

Metcon

AMRAP 12:00
6 Kipping Pull-Ups
12 Kettlebell Swings
18 Anchored Sit-Ups

Notes:
PULL: 6 Kipping/3-6 strict/6 Banded/6 Self Assisted/8 Jumping Pull-Ups
KB: Heavy swing, face height
SIT: Keep hands on opposite shoulder

CFSBK @ Home

Warm-Up

2-3 Rounds:
6 Prone Snow Angels
12 Alt Reverse Lunges
12 Quadruped Shoulder Taps
6 Hand – Release Push Ups

Strength

A1. Pistols (or RFE Split Squat)
3 x 5 – 15 Reps Each
A2. Handstand Push Ups (or SA Press/PP)
3 x 5 – 15 Reps

MetCon

EMOM x 16:00 (4 Rounds)
A. 16 Alt NP Renegade Rows
B. 16 Sit Ups
C. :40 Low Box Runners
D. :20ea Side Plank

Fit55 @ Home

Warm-Up

3 Rounds:
6e Stationary Lateral Lunges
6e Single Arm High Pulls
6 Tall Plank to Low Plank

Strength

4-5 sets each of:
1) 6-8e Single Arm Sumo Deadlifts
2) 6-8e Turkish Sit Ups

*Rest about :30-1:00 between exercises

Interval Conditioning Circuit

5 Rounds of 30s Work / 30s Rest
1) Sit Ups
2) Squats
3) Jumping Janes

Rotating through the work stations, aim to work at a challenging pace on each station.


Coach Victoria judging the 2017 Subway Series. This team had a really dialed in work/rest strategy

We passed out Dept of Health Inspection for 597! 608 today!

Remembering 9/11 | Archive Footage We Will Never Forget

Thursday 9.10.20

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

Workout of the Day

STRENGTH

Shoulder Press
3-3-3
80% Rep Out x2

Work up to a heavy but sub max triple then drop to 80% for 2 higher rep sets. Your heavy 3 and the rep outs should feel like you have 2-3 reps in reserve.
If today is your first day back barbell pressing. You can substitute 3 sets of 8 reps.

MetCon

EMOM 15:00
A: 8 Back Squats
B: 12 DB Push Presses
C: 42 Double Unders

Notes:
BSQ: Can be progressive or across and should be done under :40. Don’t worry about old %’s from now ancient back squat work. These should feel challenging but doable.
PP: Should be unbroken, control the top for a moment before cycling. If you choose weights are light enough that you could press them for 12 reps, either go up in weight or perform them strict.
DU: 42/32/42 Alt 2/ :40 Max Single Unders. All variations should take around :25-:40


First week in the books!

Class Action Park: The World’s Most Dangerous Amusement Park. Official Documentary Trailer

Wednesday 9.9.20

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

Thursday Yoga Update:
Since it looks like a probable chance of rain and thunderstorms tonight and tomorrow morning, Yoga class will be going back to virtual this week! Thursday at 7am in the usual Zoom room. See you there!

Today’s Programming:

CrossFit

STRENGTH

A1: Barbell Bent Over Row 4×8-12e
A2: Dumbbell Windmill 4x8e

Notes:
BOR: These are from the hang, meaning the barbell does not touch the floor at the bottom of each rep. No tempo prescribed but control the way up and down. Use a supine or prone grip, whichever feels better for you.
WM: 2↓-1-2↑-1 tempo. Perform your non dominant side first. People with poor shoulder mobility can opt for a bottom arm loaded WM

MetCon

16:00 Circuit
8 Strict Toes to Bars
10 DB Biceps Curls
Run 270m

Notes:
If you move deliberately and minimize transitions you should be able to get 4+ rounds in.
T2B: Strict knees & elbows extended / Bent knees & elbows or Knees to Elbows / 12 Hanging leg raises / 16 Supine Leg Raises
Curl: Dumbbells move at the same time. Dont rush these
Run: to 3rd Ave and back

CFSBK @ Home

Warm – Up

8 Bodysaws
8ea Single Leg Cone Touches
8 NP Burpees

Strength

A1. Single Arm Suitcase Deadlift
3 x 5 – 15 Reps Each
A2. Single Arm Gorilla Row
3 x 5 – 15 Reps Each

MetCon:

AMRAP 12:00
12 KB/DB Swings
6ea SA DB Hang Power Snatches
24 Plank Toe Taps

Programming Notes

The information below will live under the Member Resources area linked as “CrossFit Programming Template” which is located to the right of this post on a desktop or all the way at the bottom of the blog on mobile.

Intention

This first cycle is going to acclimate you back into regular training as well as implement some practices and principles that we’ll abide by from here on out. We want our workouts to be rigorous, encourage longevity and be fun. We’ll accomplish this by balancing movement planes and archetypes through the week (see below.) Each day’s programming favors movements with significant time under tension as opposed to excessive ballistic movements and volume. Finally, every single workout is tested and tweaked internally before being offered up to our members.

Most of the workouts will follow the age old template of: Strength + Metcon/assistance or a longer single workout of the day which integrates the assigned strength work into the conditioning.

No Rx’d weights

One thing you’ll notice about the programming is that gender specific Rx weights are not assigned to workouts. While they may have utility in competitive CrossFit, for the context of affiliate programming we find that the majority of people don’t end up performing these loads anyway. They can create expectations that may distract you from doing YOUR best. So how do we know what to lift?! Well, like we always have. Our coaches will explain the intended stimulus of the workout/lift, provide context like how many sets it should be broken into or how many reps in reserve you should have as well as guide you individually given their experience working with you. Sometimes we might offer a range of 5 weights that might commonly be used for a workout. For example, you might see (315/275/225/185/135/…) or (115/95/75/55/35/…) which can be a jumping off point for you and your coach to begin figuring out what makes the most sense for you.

No Programmed Snatching (this cycle)

As we make our way back into training we’re going to limit our olympic lifting programming to clean variations. We want you to get the most out of your class time and relative to snatching, cleans allow you to move more weight, create a more profound training stimulus, are easier for most people to perform well, require less flexibility and less time reviewing technique with light weights. We still love the snatch, but are going to “take a break” for a while. That being said, if you love snatching and want to continue, you may substitute a snatch variation on a day we program cleans. You must be competent enough with the snatch variation to only require refinement on your technique, not basic instruction on how to perform it. We may bring it back in future cycles or when we have more flexibility with time, but for now, get ready to get really good at cleans.

Cycle Length

5 Week Cycle
9/2/20 – 10/4/20

Template

The training schedule is broken up into 4 days which continuously repeat.

A Day

  • Squat Day 1 (BSQ/FSQ)
  • Overhead Strength
  • Double Unders

B Day

  • Hinging (Deadlifts mostly)
  • Pull-Up Strength

C Day

  • Bench Press (5-10 rep range) + Push-Ups (15-20 rep range)
  • Squat Day 2: (More varied Squat movements)
  • Clean variants often

D Day

  • Horizontal Pulling Strength (BB and DB Rows)
  • Trunk Strength/Stability
  • Windmills
Wednesday 9/2/20 A
Thursday 9/3/20 B
Friday 9/4/20 C
Saturday 9/5/20 D
Sunday 9/6/20 A
Monday 9/7/20 B
Tuesday 9/8/20 C
Wednesday 9/9/20 D
Thursday 9/10/20 A
Friday 9/11/20 B
Saturday 9/12/20 C
Sunday 9/13/20 D
Monday 9/14/20 A
Tuesday 9/15/20 B
Wednesday 9/16/20 C
Thursday 9/17/20 D
Friday 9/18/20 A
Saturday 9/19/20 B
Sunday 9/20/20 C
Monday 9/21/20 D
Tuesday 9/22/20 A
Wednesday 9/23/20 B
Thursday 9/24/20 C
Friday 9/25/20 D
Saturday 9/26/20 A
Sunday 9/27/20 B
Monday 9/28/20 C
Tuesday 9/29/20 D
Wednesday 9/30/20 A
Thursday 10/1/20 B
Friday 10/2/20 C
Saturday 10/3/20 D
Sunday 10/4/20 A

 

Tuesday 9.8.20

Posted on

CFSBK Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am, 12pm & 6pm
Morning Mindfulness: 8am
Fit55 @ Home: 11am Fit55 Zoom Room (Password: fit55)

Today’s Programming

CrossFit

Workout of the Day

Every 2:00 for 30:00
A: 1:00 Calorie Row
B: 15 Reps DB Pause Bench Press
C: 5 Cleans (full)

Notes:
This workout should feel like a minute or less dedicated to work followed by a minute or more of rest the entire 30:00.
ROW: These should feel like a 75+% effort. Track your cals each interval and try to stay consistent or progressive.
BP: Choose a weight that is challenging but doable in one set on your first 2 or more rounds. Okay to break it up into two sets in later rounds if needed.
CLN: Full Cleans. No touch and go reps. Weight should be progressive, technique permitting.

CFSBK @ Home

Warm-Up

6 Prone YTW
6ea Lunge w/Wood Chop
12 Squat Jumps

Strength

A1. 1 x Goblet Squat @2221+ 2 x ALT Reverse Lunges
3 x 5 – 15 Reps Each
A2. Push Ups
3 x 5 – 15 Reps Each

*For A1: 1 Rep = 1 Squat and 2 Lunges

MetCon:

15:00 EZ Pace
1:00 Jumping Jacks
6 – 8ea Single Arm DB Floor Press
5ea Single Arm DB Hang Squat Cleans

Fit55 @ Home

Warm-Up

3 Rounds:
12 Alternating Standing Knee Hugs
6 Tall Plank to Down Dog Knee Taps
6 Reverse Bridge Plank Ups

Strength

4-5 sets each of:
1) 4-5e Single Leg Chair Squats, or 8-10 Goblet Squats
2) 8-10 Chair Dips

*Rest about :30-1:00 between exercises

Conditioning

10 Minutes of Continuous Effort:
5 Inchworms
10e Single Arm Split Stance Bent Over Rows
15 Swings

Aim to work at a challenging pace with minimal transition time between exercises.


[2017] Toni and Katie practicing social distancing before it was cool

Join our free Morning Mindfulness group

Join us for these free 30-minute classes as we begin our day together with a small dose of mindfulness. Each session begins with descriptions of the specific techniques we’ll use that day, some breath work followed by a brief mindfulness meditation, and ends with a few minutes for questions/comments/group share. No previous experience at all is required. If you’ve been “contemplative curious”, this can be a great place to start. If you’re a seasoned sitter, use it as a nice bump to your existing practice.

Schedule:
Tuesdays: 8-8:30am (Today!)
Fridays: 8-8:30am

Meditation is for anyone, anywhere, though there are a few considerations that can help make for a more enjoyable experience.

  • Find a comfortable position. This can be seated on the floor, on a cushion, in a chair, lying down, and even standing. If you need to lean against a wall or the back of a couch then do so without feeling like it’s wrong. There’s no one perfect “meditator’s posture”. Whatever allows you to be comfortable and alert is what’s best for that day. This link from Insight Meditation Center on the topic offers some helpful guidance.
  • Log in and set up a few minutes early to get comfortable if possible.
  • Have a layer handy to put on in case you become cold.
  • If possible, set up somewhere where you won’t be disturbed for the length of class.
  • If you do become disturbed by a pet/kid/spouse/roomie/neighbor/garbage truck/etc, smile.

Looking forward to seeing you!

The Illusion of MONEY, TIME & EGO – Alan Watts

Monday 9.7.20 (Labor Day)

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

Today’s Programming

CrossFit

STRENGTH

Deadlift
4×8

Notes:
DL: No touch and go reps. Get about 3 warm-up and 4 work sets in, which can be across or progressive. Try to go a little heavier than last week’s deadlifts if you performed that programming.

ASSISTANCE

18:00 / 4 + Sets:
6-8 Chin-Ups
8-10e FFE Goblet Reverse Lunges
12-16 Barbell Shrugs

Notes:
Chins: 6-8 / 4-6 / Banded / Self Assisted
FFERL: Use a 45lb plate to stand on and a DB or KB for loading. Go Heavy.
Shrug: 1↑-1-1↓-1 tempo. If you’re not sure where to start, start with your first deadlift warm-up weight and move up from there.

CFSBK @ Home

Workout of the Day

Every 3:00 perform the following exercises for 10 sets in total:

10 Goblet Yoyo Squats
5-10ea DB Bent Over Rows
10 V-Ups
5 Burpees


Rhys wishes you a safe and responsible holiday. Wear your mask and enjoy the weather!

 

Thank you to all the CFSBK employees who work so hard to make our business exist in the first place! 

The fate of aging, undocumented day laborers in the United States

Sunday 9.6.20

Posted on

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

Today’s Programming

CrossFit

STRENGTH

Pause Front Squat
4×6

Notes:
Sets can be progressive or across. Focus on perfect positions, especially in the hole.

METCON

AMRAP 14:00
8 Push Presses
12 Cal Air Bike or 16 cal Row
16 Box Jumps

Notes:
Volume: Aim for 4+ Rounds
PP: Taken out of rack. Choose a load where you can keep all sets unbroken. If you didn’t do the prior Press workout last Wednesday we recommend you perform this as a strict press.
AB/Erg: Choose the calorie range that gets you off the machine in around a minute. Scale accordingly
BJ: Step down each rep

 

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Saturday vibes at CFSBK 😎🏋🏽‍♂️

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Cincinnati Tenants Are Building Equity With Each Rent Payment

Saturday 9.5.20

Posted on

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

Today’s Programming

CrossFit

METCON

30:00 at an Aerobic Pace
Row or Bike 3:00
30 Anchored Sit-Ups
12 Bent-Over Barbell Rows

Notes:
Move at a steady pace and aim to get 4 or more rounds of this circuit.
Bike/Row:  Track your meters each interval and try to hold steady or gradually increase your distance per round.
SU: No Abmat, maintain back extensions and try to lightly touch the floor at the bottom. If you’d like to weight this movement rack a DB as seen in the video below. Scale the volume to 20 reps if 30 is too much.
BOR: Use a supine or prone grip, whichever you prefer. Each rep starts on the floor, no touch and go. Weight may be progressive or across.

STRENGTH

A1: Dumbbell Windmill 3x8e
A2: DB Biceps Curl 3×8-12e

Notes:
WM: 3↓-1-3↑-1 tempo. Perform your non-dominant side first and don’t put the dumbbell down between sides.
BC: 2↑-1-2↓-1 tempo

CFSBK @ Home

WARM-UP

2-3 Rounds
6 Prone Snow Angels
12 Alt Reverse Lunges
12 Quadruped Shoulder Taps
6 Hand – Release Push-Ups

STRENGTH

A1. Pistols (or RFE Split Squat)
3 x 5 – 15 Reps Each
A2. Handstand Push-Ups (or SA Press/PP)
3 x 5 – 15 Reps

METCON

EMOM 15:00
A. :30 Mountain Climbers
B. 12 Alt DB Snatches
C. 12 Sit-Ups


This is what your weighted Sit-Ups should look like

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