Workout of the Day

FLOATER STRENGTH

Back Squat
Heavy 1 then, 80% AMRAP

Bench Press
Heavy 1 then, 80% AMRAP

Shoulder Press
Heavy 1 then, 80% AMRAP

Deadlift
5-5-5

Snatch
1-1-1-1-1

Notes
Choose one lift and potentially a second dumbbell, kettlebell or body weight movement for a superset to round out your week. Tomorrow we have squat cleans and push-ups.

METCON

Every 4:00 for 4 Sets:
Run 400m

Bike sub
1000-1200m Bike

Notes
Build intensity over 4 progressive sets. Use the first 2 sets as about a 70% effort dialing in any mechanics and paying attention to your pacing. Try to push harder on the latter two runs.

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CrossFit Group Class Programming Template (WK6/8)

Quarterfinals Results

The following athletes qualified for and competed in the 2nd stage of the official CrossFit competitive season, quarterfinals. They forged through 4 brutal tests and are listed below in order of worldwide rankings. Some athletes qualified for both the overall division as well as an age group category, others competed in just age group divisions. See below to see how it all shook out and check out our affiliate page for more information

Women’s Division

Whitney Hubbard
Women 3976th
Women (35-39) 798th

Laura Cephus
Women 4427th
Women (35-39) 886th

Stephanie Arabagian
Women 7117th

Ashley Macha
Women 9049th
Women (35-39) 1931st

Sarah Tanner
Women 10665th
Women (35-39) 2323rd

Yu Tian
Women 13913th

Cidney Falk
Women (40-44) 1693rd

Heidi Schnappauf
Women (40-44) 2507th

Jennie KixMiller
Women (65+) 178th

Men’s Division

Matias Friz
Men 582nd

Jeff Horowitz
Men 6147th

Sammuel Auld
Men 6216
Men (35-39) 1236th

Dan Calanca
Men 6252nd
Men (35-39) 1216th

Brett Ferguson
Men 7873rd
Men (35-39) 1588th

Stephen Fay
Men 10058th

Dan Conroy
Men 14640th

Charles Garrett
Men 16554th
Men (40-44) 2854th

Workout of the Day

METCON

4 Rounds for max reps of:
1:00 Bike Calories
1:00 Rest
1:00 Double Unders
1:00 Rest

Notes
Bike, jump, Rinse repeat!

Air Bike
intervals should be hard but not all out sprints, you’ll die. Try to push challenging but sustainable numbers on this workout. It should not be pleasant.

Jump Rope
If you can do even 1 double unders, perform as many as you can in the minute. If you have no doubles, you can either make attempts or perform 1 minute single unders with the goal of one unbroken set.

SKILL & STRENGTH

Kipping Pull-Ups

Part 1: EMOM x 8:00 (4 sets):
A: :10-20 Pull-Up Lock Off
B: :30 Hollow Rocks or Hold

Part 2: 5 Sets (about every 2 min):
Choose ONE of the following movements to practice:

A: Top Down Pause Kipping Pull-Ups x 3-5 reps
B: Negatives x 2-3 reps
C: Self (Foot) Assisted Negatives x 2-3 reps

Notes:
If you have 1-3 mature strict pull ups already, then choose option A to practice kipping mechanics today. If you’re building strength towards pull-ups, then choose option B or C! This is the same progression as week 1.

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CrossFit Group Class Programming Template (WK6/8)

Sometimes going to the gym is just chilling with the homies. Caroline, Jen and Jessica take in some sun during quarterfinals

Workout of the Day

METCON

4 Rounds for max reps of:
1:00 Bike Calories
1:00 Rest
1:00 Double Unders
1:00 Rest

Notes
Bike, jump, Rinse repeat!

Air Bike
intervals should be hard but not all out sprints, you’ll die. Try to push challenging but sustainable numbers on this workout. It should not be pleasant.

Jump Rope
If you can do even 1 double unders, perform as many as you can in the minute. If you have no doubles, you can either make attempts or perform 1 minute single unders with the goal of one unbroken set.

SKILL & STRENGTH

Kipping Pull-Ups

Part 1: EMOM x 8:00 (4 sets):
A: :10-20 Pull-Up Lock Off
B: :30 Hollow Rocks or Hold

Part 2: 5 Sets (about every 2 min):
Choose ONE of the following movements to practice:

A: Top Down Pause Kipping Pull-Ups x 3-5 reps
B: Negatives x 2-3 reps
C: Self (Foot) Assisted Negatives x 2-3 reps

Notes:
If you have 1-3 mature strict pull ups already, then choose option A to practice kipping mechanics today. If you’re building strength towards pull-ups, then choose option B or C!

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CrossFit Group Class Programming Template (WK6/8)

Strong Sets returns to CFSBK!

Get ready to laugh your abs off at our fourth annual comedy show on Friday, May 10th! We’ve assembled an incredible lineup and can’t wait to share this amazing night with our community and their friends. The show, “Strong Sets,” features some of NYC’s top stand-up comedians performing – yep, you guessed it – stand-up comedy! We’re proud to be the only comedy show in the world hosted at a gym, making us officially the strongest comedy show out there. No contest.

Your co-hosts for the evening are the hilarious Courtney Fearrington (Sirius XM) and Maria Heinegg (Bravo), and they’ll be joined by a fantastic roster of comedians guaranteed to leave you in stitches.

Here’s the lowdown:

• Doors open at 7:30 pm
• Show starts at 8 pm
• Tickets are $15 – grab them here!

Oh, and it’s BYOB, so feel free to bring your favorite drinks. Get ready for a night of great comedy and even better company. We can’t wait to see you there!

CFSBKer looking for a roommate!

Stephanie A. is searching for a roommate! Let’s help a fellow CFSBK member find someone awesome to take the second bedroom—with its own bath!—in her dreamy apartment.

Here’s what she’s offering: a stunning corner unit with 2 bedrooms and 2 baths, a roomy living area, floor-to-ceiling windows with city views, an open kitchen, and an in-unit washer/dryer. It’s in a downtown Brooklyn high-rise, just a 5-minute walk from several train lines (Jay St Metrotech A/C/F and Dekalb Ave Q/R/B), pet-friendly, and complete with an elevator and full concierge service. Plus, it’s just a short walk to Trader Joe’s!

Steph also has a barbell, Olympic plates, squat rack, and a pull-up bar for anyone to WOD their face-off without leaving the comfort of their home. She is rarely home and is super clean and friendly!

Just email stephanie.arabagian@gmail.com to see photos and chat about the following details: Move-in date is August 20th but confirmation needs to happen by May 20th. The fee to add a roommate is $500, but the monthly rent is $2300 after that for the one bedroom / one bath. She’d love to hear from you!

https://crossfitsouthbrooklyn.com/workout-of-the-day/2024/04/24/11641.html/

Workout of the Day

METCON

Every 3:00 x 5 Intervals:
8 Strict Toes to Bars / Hanging Leg Raises
8e Renegade Rows (no push-up)
AMRAP Reverse Lunges to 1:30 mark

Notes
Focus on controlled but steady movement the entire workout. This should feel like a grind with lots of mind muscle connection. For the lunges, use both, one or no dumbbells held anyhow for the weighted lunges. Opt for heavier loading and fewer reps than the inverse.

STRENGTH

Bench Press
Heavy 1 then, 80% AMRAP

Notes
In roughly 6 total sets, work up to a heavy 1 on the Bench Press, then take your highest successful 1 rep weight, drop to 80% and perform 1 AMRAP set. The AMRAP should leave you with 0-1 reps in reserve. Capped at 20 reps

Coaching Focus: This is the 2nd Heavy 1 then AMRAP Bench Press exposure this cycle. We performed the same workout week 3 which if you were here, you should reference. Ways to see improvement from week 3 would be any one or combination of the following attributes

Quantitative improvements
– Getting a heavier weight on your heavy 1
– Getting more reps on your AMRAP at the same weight as week 3
– Performing the AMRAP at a higher weight than week 3

Qualitative improvements
– Technique feels better
– Same weights feel lighter

Effort & consistency are always the most important attributes to be chasing.

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CrossFit Group Class Programming Template (WK6/8)

Fred burpees under the watchful eye of coach Steph

New Strength Cycles with Coach Jeremy Live

Spend 8 weeks working with a Starting Strength Certified coach developing your strength with the basic barbell lifts: Back Squat, Overhead Press, Bench Press and Deadlift, as well as some assistance exercises like Chin-Ups and Rows. Classes are 90 minutes long and 2-3x per week. Registration for each cycle is capped to provide lots of movement feedback and individualized programming from your coach and to foster great camaraderie with your fellow lifters. The cycle will wrap up with a CrossFit Total on June 23rd.

DAYS & TIMES

Morning Strength Cycle
This cycle meets at 7:30AM Monday, Wednesday and Friday.
Begin Date: April 29th
End Date: June 21st

SOLD OUT!

Afternoon Strength Cycle
This cycle meets at 11am Monday, Wednesday and Friday.

Begin Date: April 29th
End Date: June 21st

Register here!

Evening Strength Cycle
This cycle meets at 7:30PM Monday and Wednesday and 6:30pm Friday.

Begin Date: April 29th
End Date: June 21st

Register here!

Workout of the Day

STRENGTH

Take 10:00 to work up above work weight on one of the lifts:
1 Snatch

or

Snatch Grip Deadlift + Hang Power Snatch + OHS

Notes
We have been slowly increasing range of motion on this lift over the past several weeks, starting with muscle-snatches, then to hang, below the knee, pause reps and now to the full movement If you’re still having trouble with the movement or haven’t made it to many of the prior exposures, perform the second version of the complex today.

METCON

4 Rounds for reps of:
1:00 Power Snatches or Hang Power Snatches
1:00 Row or Bike
1:00 Box Jumps or WTD Step-Ups
1:00 Rest

Notes
For the snatches, use a loading around 60-70% of what you worked up to in the strength portion. General loading for this workout would be 95/65/45. Quarterfinal weights were 135/85.

If you’re coming tomorrow, bias box jumps because we’ll do lots of single leg work as well. For step-ups, use two dumbbells held at a hang.

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CrossFit Group Class Programming Template (WK6/8)

 

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Workout of the Day

ASSISTANCE

3 Progressive Sets of:
16-20 Kettlebell Swings
4-8 Goblet Squats
16-20 Weighted Anchored Sit-Ups
16e SA Three point DB Bent Over Rows

Notes
Work up through 3 progressively challenging sets on this triplet. Done correctly, three should be plenty. The last set should be very, very hard. If its not hard, what are we even doing, ya know????

STRENGTH

Back Squat
Heavy 1 then, 80% AMRAP

Notes
In roughly 6-7 total sets, work up to a heavy single on the Back Squat, then take your highest successful 1 rep weight, drop to 80% and perform 1 AMRAP set. The AMRAP should leave you with 1-3 reps in reserve. Do not go to failure and aim for 7-12+ reps in the rep out.

45lb Barbell x10
95×5
115×3
135×3
155×2
175×1
190×1
195×1
200×1

160×12

Coaching Focus: How to approach a 1RM

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CrossFit Group Class Programming Template (WK6/8)

Laura and coach Avery

Not failing your squats

You may have noticed that we’ve been strongly discouraging people from failing on their back squates this cycle.  The rational behind this is two fold.  Firstly, when you fail, it means you’ve tested your absolute limit. You’ve gone to the horizon of your capacity and fallen over the edge. In the context of Testing new rep maxes, this is okay and a necessary part of strength training.  However every day is not a test and we don’t want you to max out to failure with any regularity. Our day in, day out workouts should be considered Training and an opportunity to go a little bit heavier than your previous efforts without reaching your absolute limits.  Training to failure too often can be taxing on the central nervous system and actually slow down your progress. If you focus on going “a little heavier than last time” you keep pushing the ceiling of your potential a little big higher instead of busting right through it and having no where to go but back down.
The second major reason we want to make failing a rarity is for the psychological stress and negative expectations it can put on you.  If you’ve trained yourself to think, “okay when things get hard I’ve got an easy escape route in bailing” you learn to give up more often and associate missed reps as a regular part of your routine.  They don’t become significant, they don’t become a wake up call on where you’re at.. they just become the norm.  This can subtly undermine a lot of your self expectations and the mindset you bring into your lifts.
All that being said, we don’t want you to avoid lifting heavy and training hard. Once your technique is in order, you’re expected to grind through lifts.  Maximal Effort Method training is a staple of our programming and one of the best ways to get strong. It should feel difficult, it should feel heavy and you should expect to fight for it. Just like in real life, you don’t start fights you don’t think you can win, especially on a regular basis, all that does is screw with your confidence and send you limping home.  A skilled athlete doesn’t need to miss reps to know where their potential for the day is.  They have an innate sense of what they’re capable of and when to call it quits.  Any missed lifts moving forward should be considered learning experiences on your physical capacity, psychological outlook, technique and always put into the context of the intended training stimulus for that day.

Workout of the Day

Mythic Strength

“Circus” Dumbbell:

10 Min EMOM every 2 min
DB C&P, 5 reps /side

Sandbag:

Pick + Carry down + back once (80 ft), Drop then “Load” x 4 reps.
Rest 2 minutes. 5 rounds.

Sub Max Carry:
For your last/5th round perform 2 down and back gym length carries, no loads.

Unilateral Strength, Trunk (Abs):

DB Single Arm Row, 8 reps/side
Z DB Press 8 reps
3 rounds, rest 60 sec b/t rounds

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CrossFit Group Class Programming Template (WK5/8)

Steph going HAM on quarterfinals yesterday. Thanks to all who came out to participate and cheer!

Mateusz Kieliszkowski WORLD RECORD 315-pound CYR Dumbbell at 2019 Arnold Sports Festival

Workout of the Day

PARTNER METCON

12 Rounds for time of
21 Burpees
15 Kipping Pull-Ups
9 Power Cleans
6 Push Jerks

Notes
This is a high volume workout where partners alternate complete rounds until each person has performed 6 rounds. Each round should be completed in 2:30 or less. Scale volume to accomplish this!

Burpees
126 per person
Volume scale 15 Burpees (90 total)

Pull-Ups
90 per person
volume scale: 10 per round (60 per person)
movement scale: 6-8 Strict / 10 Jumping Pull-Ups

PC+J
54 per person
Heavy but unbroken or no more than 2 sets per round
+/135/95/65/-

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CrossFit Group Class Programming Template (WK5/8)

Quarterfinals today at 1pm!

Some of our top athletes who qualified for quarterfinals will be hitting two of the workouts today in 597 after group classes. Come cheer and marvel at their fitness!!!

Workout of the Day

FLOATER STRENGTH

Back Squat
Heavy 3 then, 85% AMRAP

Bench Press
Heavy 3 then, 85% AMRAP

Shoulder Press
Heavy 3 then, 85% AMRAP

Deadlift
1-1-1-1-1

Power Snatch
1-1-1-1-1

Notes
Choose one lift and potentially a second dumbbell, kettlebell or body weight movement for a superset to round out your week. Tomorrow we have Burpees, Kipping Pull-Ups and Thrusters

METCON

4 Rounds for max reps of:
1:00 AMRAP Shuttle Runs
1:00 Rest
1:00 AMRAP Wall Ball Shots
1:00 Rest

Notes
Run, Ball, Rinse repeat! Push hard on today’s work intervals!

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CrossFit Group Class Programming Template (WK5/8)

Congratulations to Coach Grant and Rachel on the birth of their first child this week! From coach Grant: “CFSBK has been such a huge part of our journey to becoming parents and we couldn’t be more grateful for this community nor more excited for Petra Bee Smith to become a part of if!”

And check out this super cute gift from the staff that Coach Lizzy organized!!

Workout of the Day

SKILL: Kipping Toes to Bars

Strength, Skill or Capacity

Perform 5 Sets working one of the following options.

T2B Options:
T2B Strength: 5-7 Tempo Incline Bench Toes to Bars
T2B Skill: 10 Kipping Partial ROM
T2B Capacity: 10-20 Unbroken Reps

Notes
Choose a version that meets you where you’re at. If you can perform 2-3 Strict hanging toes to bars, its time to work the skill. If you can’t get your legs to or very close to the bar while hanging, work the strength option at a controlled tempo. These will add up! If you’re performing the capacity work, stretch your limit but hop off if you begin to lose your rhythm or control. Rest as needed between sets.

PARTNER METCON

AMRAP 15:00
15 Box Jumps
15 Deadlifts

AMRAP Row Cals

Notes
In this workout, one partner starts rowing while the other partner performs the couplet. Once the couplet has been completed partner switch. Continue alternating for 15:00. The score is total calories rowed.

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CrossFit Group Class Programming Template (WK5/8)

608 Degraw st, 1940 and 2024. Check out 1940s.nyc to find your apartment!

Kipping Toes to Bars