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Today’s Programming

CrossFit

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Today’s the day. Good Luck America.

The return of AGS!

It’s time to get back to work on all things body weight! A new cycle Coach Ro‘s acclaimed Anti-Gravity Strength class starts Monday 11/9. This class always (and we mean always) sells out quickly, so get on it!

Each AG Strength class will be an hour long, focusing on the strength and skills needed to improve pull-ups, handstand push-ups-ups, dips, muscle ups, pistols, kipping handstand push ups, kipping pull ups, kipping dips and overall strength balance. This will include a variety of skill exercises, progressions, weighted and strict practice, and other techniques to teach, develop, and perfect your bodyweight/gymnastic skills and overall stability. This fundamental strength work will carry over into other CrossFit gymnastics movements. The class meets 3 times per week for 8 weeks according to the schedule below.

SCHEDULE

11/9/2020- 1/9/2021 (extended to allow for holidays)

Monday from 12:30pm – 1:30pm

Wednesday from 12:30pm – 1:30pm

Friday from 12:30pm – 1:30pm

REGISTER HERE!

COST AND ELIGIBILITY

We are moving to a semi-private format of only 4 people per class.  That means more 1 on 1 time with the coach! The cost is $300 per month ($600 total plus NY sales tax). This cycle is open to all CFSBK members.

WHAT HAPPENS IN A CLASS?

The first class will begin with an assessment of each individual’s upper body push, pull, lower body and core strength. Once the assessment is completed, each AG Strength class will consist of skill work, strength development, and flexibility training based on your personal needs, goals, weaknesses, and strengths. If a member chooses to do a CrossFit group class on the same day, we recommend doing the skill and strength work from the AG Strength cycle first. Arturo can advise you on this on a case by case basis. Just ask!

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Today’s Programming

CrossFit

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Juan cashing out with some Kettlebell Curls on a Sunday

Next Programming Template

Dates: 11.1.20-12.13.20

This training cycle will follow a 7 day split with consistent programming themes on each day. While you can still come any day you want and expect a well rounded and challenging workout, the programming acknowledges that many people, especially M-F will train on non-consecutive days. Check out the template below for more details.

Monday
Squat 1: Back Squat as the primary strength exercise
Overhead Press 1: OHP variants as assistance or in metcons

Tuesday
Single Leg Squat variants: (Weighted lunges, step-ups etc)
Horizontal Push: DB Bench, Push-Ups, as assistance or in metcons

Wednesday
Hinge 1: Deadlift bias as primary strength exercise or in metcons
Horizontal Pull 1: Bent over rows, landmine rows, pendlay rows, body rows as primary strength exercise or in metcons

Thursday
Hinge 2: Clean variations as primary strength exercise or in metcons
Vertical Pull 1: Strict and Kipping Pull-Ups

Friday
Press 2: Barbell Overhead Pressing as primary strength exercise
Single Leg Squat variants: (Weighted lunges, step-ups etc)

Saturday
Squat 2: Squats built into primary strength exercise or in metcons
Push/pull: Varied upper body push or pull variations as primary strength exercise or in metcons

Sunday
Hinge 3: Deadlifts or Cleans built into primary strength exercise or in metcons
Push/pull: Varied upper body push or pull variations as primary strength exercise or in metcons

All this information will also live permanently on our Programming Page

Does Daylight Saving Time Conserve Energy? Scientific American

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Active Recovery: 10am

CrossFit

D Day: Upright Rows / Curls

STRENGTH

A1: Barbell Upright Row
4×8-12

A2: Hanging Leg Raises
4×6-18

METCON

5 Rounds for time:
270m Run
12 Kipping Pull-Ups
14 Push-Ups
16 Kettlebell Swings

Notes:
If you came yesterday you can sub 12 Tuck-Ups for the Push-Ups if you’d like.
Pull-Ups: 12 Kip / 8 Kip / 8 Strict or banded / 12 Jumping / 12 Self Asisted
Push-Ups: Incline or Knee Push-Ups
KB: Heavy and unbroken

Coach Lynsey and Biscuit ready to fight the foot clan after class

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Today’s Programming

CrossFit

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[2016] Coaches Jess, Chris, David, Katie Whitney and Brett get into the spirit at Fight Gone Bad 2016

The Complicated World of Staten Island We are not divided

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Morning Mindfulness: 8am
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Today’s Programming

CrossFit

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Pew Pew Pew! Michele with great alignment on their Pallof holds from yesterday’s workout

Workers Say They Were Manipulated into Free Labor For National Yoga Brand VICE

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Virtual Yoga: 7am
Pilates Happy Hour: 6:00pm
Kids: 4:30pm

CrossFit

A Day: T&G Deadlift / Horizontal Push / Shoulders

STRENGTH

A1: 1/2 Kneeling Landmine Press
4×12-16 each side

A2: Palloff Hold
:40 each side

METCON

Start a running clock and at the 0, 6 and 12 minute marks perform:

3 Rounds of:
6 Deadlifts
9 Push-Ups
27 Double Unders

Notes:
Each interval of the triplet should take around 3-4 minutes or less so the workout is roughly 1:1 work to rest.

Deadlifts: 54 total reps. Go medium heavy for this rep range, you should be able to pull all 6 reps unbroken every round. Ideally its the same weight for all rounds but if you feel like you over or under shot after the first round you can adjust the load.
Push-Ups: 81 total reps. 9 Push-ups / 6 push-ups (on toes only) / 9 Inclined Push-Ups
Double Unders: 243 total reps 27 DU / 18 DU / 27 Alt2

Sara G with a solid back rack position. Tight grip, elbows just slightly behind the bar and an active contraction of her upper back muscles to support the bar and her posture.

Yoga back to Zoom

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Today’s Programming:

CrossFit

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Gabe hitting yesterday’s Metcon at 185

Elections have a dress code, too. Here’s what can get you turned away from the polls CNN

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

CrossFit

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Melissa and Worm on yesterday’s Metcon

Stella’s Puzzle in NYTs

Stella Z has written another crossword puzzle for the NYTs!

I have another puzzle coming out in the New York Times on Halloween! That’s my fourth puzzle in the Times this year and I’m pretty stoked about that. As per the uzh with Saturday puzzles, it will be hard but I hope lots of SBKers try it anyway!

The Difference Between Feeling Safe and Being Safe The Atlantic

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CFSBK @ Home: 7am, 12pm & 6pm
Teens/Preteens: 4:30pm

Today’s Programming

CrossFit

CFSBK @ Home

Diana dutifully wiping down her equipment after training. THANK YOU again to all our members for doing their due diligence with proper mask wearing and cleaning. We know none of this makes your visit to the gym any more fun but we appreciate everyone doing their part to keep CFSBK safe and open.

The 2020 CrossFit Games are over and meat robots Tia-Clair Toomey and Mat Fraser have taken home the titles of Fittest on Earth again! Check out full coverage at Games.CrossFit.com

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Active Recovery: 10am

CrossFit

A Day: T&G Deadlift / Horizontal Push / Shoulders

METCON

5 Rounds for time of:
Run 400m
16 T&G Deadlifts
16 Ring Push-Ups

Notes:
This workout should take 20-25 mintes
Run: 400m / 270m / Bike 1k or .8k
DL: Should be a medium weight and mostly or all unbroken. (185/155/135/115/95/75/-)
Push-Ups: Buy in for Ring Push-Ups is the ability to do 20 unbroken strict push-ups.
16 Ring Push-Ups / 10 Ring Push-Ups / 16 push-ups / 16 incline push-ups

ASSISTANCE

3-4 sets of:
10-12 Seated Lateral Raises
8-12 Prone Triceps Kick-Backs

Notes:
Go lighter on both of these movements and focus on control and tension.

Today’s Ring Push-Ups. Control your positions and try to finish with a mature support.