Workout of the Day

Every 4 Min x 4 Rounds:
50′ DB Front Rack Walking Lunge (25′ out, 25′ back)
16 Toes to Bar
10/8 Calorie Assault Bike

Notes:
This workout is inspired by Open WOD 17.2! Intent for today is that athletes will be working in the realm of 2:00-2:30 per round, resting 1:30-2:00. To achieve that, scale as needed: DB weight, TTB volume/skill, and/or bike calories.

Advanced athletes who complete the work as prescribed in under 2:00 should scale the bike calories up.

The DB’s are intended to be a challenging load. Focus on midline stability and use a lunge step that ensures the back knee can touch the floor on each rep.

DB weight: 50/35/20# in each hand

TTB Scaling:
A. 8-16 Kipping TTB
B. 8-16 Kipping Knees to Elbows
C. 8-16 Kipping Leg Raises — legs straight, toes as high as possible, at least above hips
D. 10 Kip Swings + 30 Sec Hanging Knee Tuck Hold (accumulate time)

CrossFit Group Class Programming Template (WK6/8)

The whiteboard 

Anatomy of a white board brief

The whiteboard brief is a staple of the group class experience. At CFSBK there are 5 points we intend to address at each briefing.

Flow of workout:
How do you get from the first to the last rep of this workout? Is it an EMOM, rounds for time, partner format, intervals with an AMRAP movement?

Intent of workout:
What stimulus are we trying to hit? Should it be heavy and slow? Fast? Whats the time frame and intended “feel” of the workout.

Notes on each movement and scaling options:
Go through each movement to explain what the intent of each movement is as well as what kind of modifications we recommend to achieve that.

Points of performance:
What unique opportunities for skill development or refinement exist in today’s workout? Is efficient barbell cycling a large component? Should balance be something we think about today? Here is where the coach goes a little deeper what they think we should focus our attention on before starting.

Logistics:
How will people be paired, share space, pull-up bar assignments, staggers, how long before we get started.

Workout of the Day

EMOM x 30 MIN
A. 40 Sec Shuttle Runs
B. 8-10 ea side DB Chainsaw Row
C. 40 sec Side Plank (alternate sides each round)
D. 40 sec Dual KB Farmer’s Hold or March
E. 40 sec “Floater” Movement – pick one:

-Goblet Reverse Lunge
-Goblet Squat
-KB Deadlift
-Dips (Ring, Matador, Parallette, Bench)

Notes:
Work at a sustained effort for this longer piece, focusing on the quality of your movement throughout. Go heavy on the farmer’s hold to really challenge your grip here. You should want to put it down!

Choose a floater movement that rounds out your week or improves on a weakness. We have lunges tomorrow. We did squats Monday and deadlifts/burpees Wednesday. There are no dips in the rest of this week’s program

CrossFit Group Class Programming Template (WK6/8)

Albrey all smiles after 22.2

From the Archives: Why This Mama Loves CrossFit

Back in 2014 CFSBKer Denise Henry (mother of three and writer) wrote this about her time at the gym!

Workout of the Day

OPEN WOD 22.2

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of:
Deadlifts (225/155#)
Bar Facing Burpees

Time Cap: 10 min

Notes:
We’re about 3 weeks away from the 2024 CrossFit Open! Today is a great day to throw your hat in the ring. Whether or not you consider yourself “competitive,” the Open at CFSBK is an incredible, supportive environment in which to play beyond your comfort zone and break through self-imposed limitations.

For athletes who participated in 2022, look back at your notes and see if there’s any guidance: did you come out too hot? Leave something on the table? Could you try a different strategy today and learn something from it?

Here’s the movement standards and scorecard sheet for this workout. We’ll run today’s workout in two heats, so be sure to judge your buddy fairly and encourage their efforts!

Scaled:
Deadlift: 135/95#
Burpee: Athletes may step over the bar

Masters 55+
Deadlift: 185/125#

Scaled Masters 55+
Deadlift: 115/85#

Burpee: Athletes may step over the bar

Here is the Beyond the Whiteboard data for the workout. Over 19,000 athletes have logged this workout on the app!

CrossFit Group Class Programming Template (WK6/8)

Yasmin and Olivia take on “Jenny” last Saturday

Two of the best in the world take on 22.2

Join 51 other CFSBKers and sign up for the 2024 CrossFit Open today!

Workout of the Day

FLOATER STRENGTH

A. Back Squat
7-5-3-7

Notes:
This is the same rep scheme as Week 2. Refer back to your notes to guide loading today. If you hit this exposure the first time around, aim for all or most of the sets to be heavier!

B. Deadlift
4 x 10

Notes:
If you were here for last week’s 5×8 timed sets, today see if you can use the same or a similar weight, working on your endurance within the set and resting a bit longer between each (2-2:30).

C. Strength Superset 
C1. Rear Foot Elevated Split Squat, 4 x 6-8 ea @ 3 sec down
C2. Single Arm High Pull, 4 x 8-12 ea

Notes:
For the RFESS, focus first on quality of movement and tempo. If that goes well, then add load anyhow: suitcase, goblet, or front rack.

D. Bench Press
5-5-5-5

Notes:
We are not bench pressing this week in the program, so if you’re coming M/T/W/TH, then this is the option fo you! If you benched last week (6-6-6-6), aim to go heavier across the sets today, and/or beat your numbers from 2 weeks ago.

ASSISTANCE

4 Rounds for Quality and Load
1:00 Crossover Jump Rope Practice
10-15 Seated Arnold Press
20 alt/10ea Russian Twist (single DB or KB)

Notes:
Will we see the crossover jump rope skill show up in this year’s CrossFit Open?!?! Only time will tell. Either way, practicing this skill hones our coordination, accuracy, agility, and balance — 4 of the 10 general physical skills we’re seeking to train inside the gym!

CrossFit Group Class Programming Template (WK6/8)

Saturday 2/17/24: CrossFit Open Prep Camp with Cody Mooney

Join CrossFit Games athlete and CFSBK Coach Cody Mooney @codyjmooney for a half day camp designed to refresh and learn efficient movement patterns for commonly used movements in the Open. We will do this in a fun, partner workout format, allowing everyone to work on their version of the movement and then apply what we discussed in a workout. Fit for all levels!

This is a FREE event however registrants MUST be active CFSBK members AND registered for the 2024 CrossFit Open.

Register for camp here!

Day breakdown

1:30 – 3:15

•  Workout 1 (workout plus lift) movement breakdowns and practice.
• Workout 1 completion.
• Workout 1 debrief.

3:15 – 3:45 

• Snack break and QA on any questions around movements or Open

4-5:30

• Workout 2 (skill workout/gymnastics) movement breakdowns and practice.
• Workout 2 completion.
• Workout 2 debrief and any other questions.

About Coach Cody

Workout of the Day

STRENGTH

Back Squat
7-5-3-7

Notes:
This is the same rep scheme as Week 2. Refer back to your notes to guide loading today. If you hit this exposure the first time around, aim for all or most of the sets to be heavier!

METCON

Every 3 min x 4 Rounds
3 Bar Muscle Ups
6 DB Hang (Squat) Cleans
Max Calorie Row until 1:40 mark of each round

Notes:
In today’s metcon, you’ll work for 1:40, rest for 1:20. Your first rowing effort should be a challenging effort that you think you could sustain for several minutes without rest, rather than a true “max.” Then in subsequent rounds, aim to meet or beat your calorie count.

Suggested weight for the DB’s is 50#/35#/20#, but don’t let that limit you! Choose something that will be a TOUGH set of 6, and focus on your technique. Keep the DB’s close to the sides of the body, rather than swinging them out front.

BMU Scaling:
A. 1-2 BMU
B. 6 CTB Kipping Pull Ups
C. 3 Strict Pull Ups + 3 Dips (matador, parallette, bench)

CrossFit Group Class Programming Template (WK6/8)

Why do we handstand at CrossFit? Read this 2004 CrossFit Journal article on the very topic by Greg Glassman

42 CFSBKers Registered for the Open so far!

What is the Open?
The Open is the first phase in the CrossFit competitive season consisting of three workouts programmed over three weeks. The vast majority of people participating in the Open are doing it for fun, to be part of the global community, to celebrate their affiliate and/or to challenge themselves. The best in the world do it to qualify for the next levels of competition which eventually lead to the CrossFit Games. One workout is released each week with three versions to choose from (“Rx’d” “Scaled” and “Foundations”) so that ANYONE regardless of ability or experience can participate. This is the one time a year everyone in the global CrossFit community comes together to celebrate fitness and throw down as one. It’s not uncommon for over 300k people to participate in the open!!

How does it work?
The first thing you need to do is register at CrossFit.com and make sure to put CrossFit South Brooklyn as your home affiliate. Through the three weeks of competition we’ll program the Open workout in group classes every Saturday as well as a special Friday Night Lights version if you want a little more fanfare around the event. This is a great opportunity to lean into the spirit of competition and “nerd out” on a workout much more than you typically would!

CFSBK’s Open Roster (so far!)
Stephanie Arabagian
Laura Berk
jacinto Bonilla
Shawn Campbell
Ashima Chitre
Sheryl Cohen
Dan Conroy
Cidney Falk
Wendy Feng
Brett Ferguson
Rayon Forde
Omar Francis
Cole Francum
Carolanne Fried
Joshua Gallagher
Carlos Gomez
Maria Heinegg
Jeff Horowitz
Rachel Hsiung
Olena Knyzhnyk
Cathy Kolcun
Yana Kuzmina
Michael Liben
Melodie Mair
Garrick Meyers
Ashley Monaghan
Gerry Mullany
Danny Nieves-Kim
Chimene Okere
David Osorio
Lee Pedinoff
Hung Quach
Lee Savage
Jon Schwartz
Joseph Sinchak
Charles Smith
Kellam Tougias
John-Luke Venables
Keith Walter
Dave Weber
Jackie Wong
Jennifer Wuotinen

Workout of the Day

FLOATER STRENGTH

A. Back Squat
7-5-3-7

Notes:
This is tomorrow’s rep scheme, which was the same as Week 2’s program. Refer back to your notes over the past few weeks to guide yourself on loading today. If you hit this exposure the first time around, aim for all or most of the sets to be heavier!

B. Deadlift
Every 2 min x 5 sets: 8 reps

Notes:
Refer back to week 3, where we had 5 sets of 6 reps, and use the same weight or something close. Each of these should be a challenging unbroken set, an RPE of 8/10.

C. Strength Superset
C1. SA KB Front Rack Reverse Lunge: 4 x 6-8ea, not alternating
C2. Strict Chin Up: 4 x 5

Notes:
If 5 strict chin ups is no problem, add weight. If you have 1-2 bodyweight reps, do them, and then continue your set with a band to get 5 total reps. Otherwise, banded chin ups or negatives (4 x 2-3) are a good option.

D. Bench Press
6-6-6-6

Notes:
We are not bench pressing this week in the program, so if you’re coming M/T/W/TH, then this is the option fo you! If you did last week’s 5’s, aim to use similar weights and squeak out an extra rep on each set.

METCON

8 Rounds For Time:
8 Ring Rows
8 Burpee Box Jumps

Notes:
Choose a foot placement for your ring rows such that it’s a tough, unbroken set of 8 reps to start. Keep your feet in the same place each round, and break them up if needed! Keep your tight plank position and do not “kip” with the hips.

CrossFit Group Class Programming Template (WK5/8)

Yasmin blasting trices during yesterday’s assistance work

Workout of the Day

“Jenny”

Complete as many rounds as possible in 20 minutes of:
20 Overhead Squats (45#)
20 Back Squats (45#)
400m Run

Notes:
Use a single barbell taken from the floor. Scale the load as needed so that you could complete at least 1 round of 20 Overhead Squats unbroken. Do not drop your empty barbell at any point in today’s workout or Coach David will cry.
Commit to 40 full depth, below parallel reps on every round of today’s workout.
Tune in to your self-talk and mindset. Is it helping or hurting?

“Jenny” is in honor of U.S. Army Capt. Jennifer M. Moreno, of San Diego, California, died Oct. 6, 2013, in Zhari District, Afghanistan, when enemy forces attacked her unit with an improvised explosive device. The 25-year-old was assigned to Madigan Army Medical Center on Joint Base Lewis-McChord in Washington state. Moreno is survived by her mother, Marie V. Cordero; sisters, Jearaldy Moreno and Yaritza Cordova; and brother, Ivan F. Moreno.

ASSISTANCE

3 Rounds
100′ each side Single Arm Farmer Carry, heavy
20 sec each side Adductor Side Plank

*Upper Body Floater Movement (pick one):
A. SA DB/KB Row x 10 ea side
B. Supinated Bicep Curls x 10-15 reps (if you missed yesterday)
C. Seated Overhead DB Tricep Extensions x 10-15 reps

CrossFit Group Class Programming Template (WK5/8)

Griff power cleaning in 608

HOW AND WHEN TO PERFORM THE 2024 CROSSFIT OPEN WORKOUTS

CFSBKers will have three options for completing the CrossFit Open workouts each week. Check out your options below and make sure to register for the Open. This is our 14th year participating in the Open and it’s going to be RAD. 

FRIDAY NIGHT LIGHTS

Every Friday we’ll run several heats of the Open workout in 597. This is a more festive approach to the Open where we light up the space, break out the discoball and encourage folks to come watch. It’s a lot of fun! If you want to participate just RSVP for a heat time on Zen Planner (AVAILABLE NOW ON ZP) FNL is free to CFSBK members and ONLY for people who have officially registered for the CrossFit Open.

Note that your heat start time means that’s when we’ll review the standards and start your workout. All warm-ups will be DIY beforehand. We also ask that after you perform your workout (and recover) you help judge someone from the next heat. Volunteer judges from folks watching are also extremely appreciated!! Week 1 is going to have some very special surprises!!!

SATURDAY CLASSES

We will run the Open workouts Saturdays in group classes through the Open. Sign-up for these classes will work as normal and be available to all CFSBK members. Note that individuals not registered for the Open through CrossFit will do a modified version of the Open workout instead of the official version.

Each class will include a warm-up, standards review and then run two heats of the workout so that one person can perform the workout while another judges before switching roles.

OPEN GYM

Members who would like to perform the workout in Open Gym between Thursday and Monday are allowed to but need to manage getting their own judge. Their judge needs to be someone else registered for the Open or well versed in CrossFit. If your judge is not working out this will not count as a drop in for them.

Workout of the Day

STRENGTH

Tempo Strict Handstand Push Ups
8 x 2-4 @ 3011 

Notes:
Choose a scaling variation today that allows you to work on a steady 3 second descent, with full control through the bottom of the rep, gently kissing the top of the head to the floor. Work with a full range of motion.

You may start with an easier variation if your first couple of sets to warm up, and build towards a more challenging variation. For example: 2 sets of 4 box piked on tempo, 1 set of 2 negatives, and then 5 sets of 3 strict on tempo at the wall.

Scaling Options:
A. Deficit (plates or parallettes)
B. Back to Wall
D. HSPU negative (3 sec down, kick down with control, then repeat)
E. Box Piked
F. DB Z Press (4 sets x 5-8 reps, heavy, elevate hips as needed)

METCON

EOMOM x 4 Sets (8 min)
:30 Row for Calories + :30 Wall Walks

EOMOM x 4 Sets (8 min)
:30 Row for Calories + :30 Floater Gymnastics Movement

Notes:
Time to work our gymnastics under a little fatigue! Advanced athletes can go pretty hard on today’s row to challenge their mechanics under intensity. Intermediate and beginner athletes should measure their pace a bit more on the row to keep consistent quality of movement throughout the 16 minutes.

Choose a floater movement that allows you to work on a weakness and/or round out your week!

Floater Ideas:
-Ring Dips, Matador Dips, or Push Ups
-Toes to Bar (if you were not here Tuesday)
-L-Sit (if you were not here Thursday)
-Strict or Kipping Pull Ups

CrossFit Group Class Programming Template (WK5/8)

Andrew during the 2019 CrossFit Open

Whats new in the CrossFit Open

Check out this longer format interview with the head programmer for the CrossFit Open/Games (and close friend of CFSBK) Adrian Bozman.

Sign up for the 2024 CrossFit Open here

Workout of the Day

METCON

AMRAP 18:00
60 Double Unders
60 Air Squats
60 Double Unders
60 Single Arm KB Front Rack Reverse Lunge 
60 Double Unders
30 V-Ups
60 Double Unders
30 Strict Pull Ups or Chin Ups

Notes:
If/when you finish one full round… start back at the top!

Lunges are contralateral. Athletes may switch arms/legs as desired to achieve 30 reps each side, 60 total. These should be heavy.

Scaling:

Double Unders:
A. 20-40 reps (about 1 min)
B. 10 DU attempts + 60 Single Unders
C. 80 Single Unders

V-Ups may be partially or fully scaled back to tuck ups.

Pull-Ups may be banded or foot-assisted today, at a difficulty level that allows you to do no more than 5 reps at a time.

ASSISTANCE

3-4 Rounds for Quality 
30 sec L-Sit
10-15 Bent Over Reverse Flyes
10-15 Supinated Bicep Curls

Notes:
Choose an L-Sit variation (straight legs, single leg extended, tuck, matador) that you can just barely hold for 30 sec.
Work with a slower-down, faster-up tempo on the flyes and curls.

CrossFit Group Class Programming Template (WK5/8)

February Member of the Month: Ashima Chitre

words by Julie Barnard

We’re delighted to announce that our February Member of the Month is… Ashima Chitre! Ashima brings boundless energy and infectious enthusiasm to every workout, making her an absolute joy to have in our community. Whether she’s conquering a challenging WOD or cheering on her fellow classmates, Ashima’s kindness and positivity shine through.

Now, let’s talk about Vinny – the furry sidekick that steals hearts. Ashima’s four-legged companion adds an extra dose of love to CFSBK. If you ever need a mid-workout pick-me-up, just swing by and say hello to Vin. His tail-wagging and sweet face are sure to bring a smile to your face!

And let’s not forget about Ashima’s love affair with our dumbbell collection. Rumor has it she’s on a first-name basis with each one of them! Whether it’s a cozy chat with the 20-pounders or a serious sweat session with the 50s, Ashima’s dedication to her fitness journey is truly inspiring.

Congratulations Ashima! Thank you for making CrossFit South Brooklyn a brighter, happier place. Keep shining, lifting, and spreading the love! We wouldn’t be the same without you.

Name (and any nicknames):
Ashima, Sheems, Sheemi, Shimmer (this was my high school nickname because I was often covered in glitter, intentionally)

Where were you born, and where did you grow up?
I was born in Mumbai, but grew up in Bahrain, a tiny island in the Middle East, off the coast of Saudi Arabia in the Arabian Gulf. It was a very multi-culti place to grow up, I loved it.

How long have you been CrossFitting, and how did you arrive at CFSBK?
I have been CrossFitting for 9 years, and I have been at CFSBK since 2019. I was at another gym for a while and learned some great foundations there. But I outgrew that place and needed to move on to a place where I could kick this plateau. I tried a couple of other gyms and just happened upon CFSBK on my commute to work, my office is just down the street from here. I stopped in and haven’t looked back since!

What are your current fitness goals?
Post pandemic, I find myself in a new body that is a different shape/size than it used to be. So learning how to master some of my old skills with this new body is currently my goal. For example, pull ups! I used to be able to do those, but not anymore.

What keeps you coming back to CFSBK?
The people, the dogs, and all the dumbbell options one could ever dream of!

Program your nightmare workout:
kipping HSPU, kipping pull ups and pistols (this is especially nightmare inducing because I used to be able to do all of those things and now I have to scale them all)

Program your dream workout:
Any olympic lifting complex, with dumbbells. So like a deadlift, to a hang power clean, to a push press as an EMOM. Love it!

If you had a walk out song what would it be?
It would be a Bollywood song from the 90’s called Chhaiya Chhaiya, the choreography is done on top of a moving train! The movie is great too, one of my favorites, it’s called Dil Se.

Favorite and least favorite lift:
Favorite is either the snatch or the clean, least favorite is HSPU

Ask me about that time I….
walked 3 hours at 4am to get to the beach

What are you recommending right now?
I recommend going to Masalawala in Park Slope. It is crazy spicy, but it’s perfect for winter. Their dishes are not what you get at a standard Indian restaurant. I had never heard of many of them because they are so specifically regional. But everything was delicious.

What are you up to when you’re not at 597 Degraw Street, and do you have any hobbies?
I am either at work designing a building, or walking Vinny, or fostering a shelter dog through Badass Brooklyn Animal Rescue, or I am sketching/painting (I showed some of my stuff at the CFSBK Art Show!).

Any advice for new CFSBKers?
Enjoy learning new things! CrossFit has SO MANY new skills to learn and new ways to move your body, it can be daunting. But just try to surrender to the process and realize that there will be some things you are great at, but many things you will suck at.

And our final question, what should we look for in a future member of the month?
Fitness and sports were always a big part of my life from when I was a little kid, so CrossFit was a natural progression for me. I would love to hear from someone who did NOT grow up with sports but is now a part of this wonderful community and can call themselves a CrossFitter.

Workout of the Day

STRENGTH

Every 2 min x 5 sets:
8 Deadlifts

Notes:
Refer back to week 3, where we had 5 sets of 6 reps, and use the same weight or something close. Each of these should be a challenging unbroken set, with maybe 2 reps in reserve.

PARTNER METCON

AMRAP 12:00
6 Push Ups
3 Hang Power Cleans
3 Push Jerks
6 Burpees

Notes:
Partners alternate full rounds of work.

Choose a weight on the barbell that you can do all 6 reps in one tough, unbroken set. As fatigue accumulates, work on staying consistent with the basics: midline stabilization, powerful hip drive, and speed under the bar. Suggested loading: +/185/155/125/105/85/65/-

Push ups are also intended as one quick, unbroken set, so elevate or modify to knees as needed.

CrossFit Group Class Programming Template (WK5/8)

One of Otto’s contributions to the art show! “Strict Pull-Up” “Shrimp Squat” Wall Balls” “Deadlift”

JJ is starting a book club for artists to read “The Artists Way”

Check out this book club that CFSBKer JJ is organizing for fellow artists and wanna be artists that want some encouragement, community and motivation to create more art!

I (JJ) am organizing a book club where we start by reading The Artist’s Way. This book is supposed to be an incredibly helpful method for getting into a more regular practice for creating art. We already have a handful of people who said they will join the book club and we’re putting it out to the community to see if anyone else is interested.

There has been such big interest in working through The Artist’s Way, and I feel epically stoked to start this book club with a fantastic and engaged group. Many artists have said this book helped them get into a more regular practice of creating art, so it will be awesome to see what comes out of our collective adventure.

I probably would not get through the full book alone, so a BIG SELFISH THANK YOU in advance for helping to create this space, and practice, and community, and meaningful art.

STRUCTURE:
The book has 12 chapters, so we will read 1 each week (and meet each week to discuss)
Because of holidays or life, this book club will be about 12-14 weeks long
If meeting 1x/week proves to totally be the worst, we can reassess. However, let’s be BOLD and strive for every week!

TIMING:
Please fill out the survey in THIS LINK by Feb 1 – we will go with whatever time works for the most people
Goal is to start the week of Feb 12th on whichever day we select

LOCATION:
We can meet at my place: 266 15th Street (Brooklyn)
OR – if you have a bar in south Brooklyn you like that could accommodate ~10 folks, let me know
In the meantime, LMK if you’ve got any other questions or notes for me!

ONWARD!

JJ