Workout of the Day

Every 3:00 for 9 Sets Perform:
65 Double Unders
3 Power Snatches

Notes
Each interval should take you no longer than 1:30 to complete .

Jump Rope
The 65 Doubles should be performed in 1:00 or less. If you can’t, do AMRAP double or single unders to the :50 mark each round then transition to the power snatches.

Power Snatches
There are 27 total reps in this workout with significant time between sets. These should be performed as singles dropped from the top, if you can cycle them it’s too light. Each rep should be consistent and crisp. Start at a lighter load and build up through the workout.
If you’re new to snatching, you could also perform 5 hang power snatches each round instead.

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CrossFit Group Class Programming Template (WK3/7)

When the rack pairings make themselves obvious (Brenna pictured for scale)

Thanksgiving Schedule

Check out our upcoming holiday schedule for Thanksgiving.

Wednesday November 27th- Thanksgiving Eve
CrossFit Group Class: 6am, 7am, 8am
Short Circuit: 9am
CrossFit Group Class: 10am, 11am, 12pm

Normal Open Gym Hours: 6am-1pm

Thursday November 28th- Thanksgiving Day
CrossFit Group Class: 8am, 9am, 10am, 11am

Open Gym- HybridAF Access: 6am-8am
Normal Open Gym Hours: 8am-12pm

Friday November 29th
CrossFit Group Class: 8am
Short Circuit: 9am
CrossFit Group Class: 10am, 11am, 12pm

Open Gym- HybridAF Access: 6am-8am
Normal Open Gym Hours: 8am-12pm

Workout of the Day

STRENGTH

Back Squat
3×8-12 Across

Notes
Perform 3-4 progressive warm-up sets followed by three sets of 8-12 reps at the same weight. Add weight or reps from last week’s effort. Leave 1-3 reps in reserve.

PARTNER METCON

5 Rounds for time of:
24 Calorie Row
24 WTD Step-Overs

Notes
Partners work together to divide and complete the reps per movement until 5 rounds have been completed. So partner A completed 12 cals on the rower, then partner B completes 12 cals etc.

Row
Each 24 cal row should not take more than 2:00 to complete, scale down to 10 or 8 cals per person if needed.

Step-Overs
These Step overs are full extension. Sorry not sorry. Load with two Dumbbells held at the hang.

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CrossFit Group Class Programming Template (WK3/7)

Leading barbell drills from atop the Games box to maximise visibility and vocal projection to the class

Save the date: Saturday 12.7.24 “What is CrossFit?” member event

When: Saturday Dec 7, 1:30-3:30pm
Where: 597 Degraw St
How much: Free!

Join your fellow athletes and coaches for an afternoon of education and Q&A. Whether you’ve been a member for over a decade or just a few months, our guess is at some point, you’ve likely fielded some version of the question… “What is that CrossFit thing you do, anyway?”

During our time together, we’ll dive into some details that we don’t frequently have time to discuss in group classes. Come learn about the CrossFit methodology and the ways we define (and develop) fitness. You’ll walk away with a better understanding of the foundations of our approach. Our hope is that it will empower you to keep making effective choices in the direction of your health and fitness!

We’ll leave some time for questions, some come with those burning inquiries about programming, coaching, nutrition, scaling, how the gym works – any and all of it.

We’ll have some light snacks and beverages available to share. See you there!

Workout of the Day

STRENGTH

Shoulder Press
3×8-12 Across

Notes
Perform 3-4 progressive warm-up sets followed by three sets of 8-12 reps at the same weight. Add weight from last week’s effort. Leave 1-3 reps in reserve.

METCON

2 Rounds For Time:
800m Run
10 Kipping Toes to Bars
10 Burpees
10 Kipping Toes to Bars
10 Burpees

Notes
This workout contains a 1 mile run at full volume, use this as an opportunity to lean into a challenging pace on the runs in this workout!

Toes to Bars
Partial ROM is also an option as long as you can get your toes above hip height.
6 Strict Toes to Bars
16 Anchored Sit-Ups

Run Options
Goal is sub 5′ per 800m run
Modify to 670 meters if needed

Air Bike
2000-2500 m or 1.5 Miles. 4-5′ timeframe

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CrossFit Group Class Programming Template (WK3/7)

Jake holding the torch of fitness

The excavator event at the Rogue Invitational

Workout of the Day

STRENGTH

Pull-Ups
3×6-8 Across

Notes
Perform three sets of 6-8 reps using the same resistance. You may need to decrease the difficulty from week 1 or 2 in order to hit these higher reps today.

Options:
Weighted Pull-Ups
Bodyweight Pull-Ups
Box Pike Self Assisted
Strict Negatives
Feet on floor/box Self Assisted
(no bands this cycle!)

METCON

Every 3:00 x 5 Rounds
12 Wall Ball Shots
15 Kettlebell Swings
AMRAP Air Bike cals to 1:30 mark

Notes
Quick transitions and unbroken sets are key to this interval workout. If 12 reps seems easy for you on wall ball, consider scaling up the med ball weight.

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CrossFit Group Class Programming Template (WK3/7)

Rest periods with Harry and Chris

Saturday 11.16.24 Harness Your E! Power Workshop with Dr. Katie Rose Hejtmanek

Seminar Description:

 

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Want to learn how to leverage the performance enhancing capacities of estrogen (E2)? Interested in knowing how estrogen changes across the life cycle and how to navigate these changes? Harness Your E! Power provides insights into the role of estrogen in the body. Participants discover ways estrogen supports everyday function as well as how to leverage it for sport and physical performance. The workshop also examines what this means when the body produces less E2 (AKA perimenopause, as early as mid-30s). The workshop includes research from kinesiology, neuroscience, medical science, biology, biochemistry, and the social sciences into a workshop designed to:

1) create a space to discuss various estrogen cycles
2) help make sense of available research on estrogen
3) provide strategies for navigating various cycle changes, especially for women aged 30+.

Participants will learn how to apply this research to perform well and feel good. Join us to demystify the taboo around E!

About the presenter:
The workshop is led by Katie Rose Hejtmanek, PhD a professor of anthropology with over twenty years of research and teaching experience. She has studied mental health treatment, strength sports, fitness regimens (including CrossFit), gym culture, and wellbeing during COVID-19. Her current work is two-fold: 1) conducting cutting-edge research on female athlete performance and recovery and 2) leveraging insights from that research to help women over 30 feel good through various cycles.

Cost: $75
Date: November 16, 2024
Time: 2:00 PM to 4:00 PM
including presentation, small group discussion, and Q&A.

Register Here!

Workout of the Day

FLOATER STRENGTH

A: Pull-Ups 4×5 Across
-or- Ring Muscle-Ups 5 sets of 1-5 Reps
B: Shoulder Press 3×10-12 Across
C: Back Squat 3×10-12 Across
D: Deadlift 3-3-3-3-3

Notes
Choose one option from the list above to round out your training week. If you’d like to perform a superset with another low skill exercise feel free. Tomorrow we have Pull-Ups, wall ball, kettlebell swings, box jumps and rowing.

The Ring Muscle-Up option is a continuation from the focus work we did last cycle. We won’t review all the progressions but if this is a skill you feel inclined to continue working on you can use floater strength this cycle to continue your work on this coveted movement.

METCON

AMRAP 16:00
12/9/6 Cal Bike
20 Tuck Ups or Sit-Ups
130m Run
80′ Sandbag Carry (100/75/50#)

Notes
Compare to 10.3.24
Intent is 3-5+ Rounds. There’s not much interference in this workout, so aim to keep your transitions as tight as possible and get right to work on the next piece.

The bike effort should be under 1 minute; scale accordingly.

80′ = 4 x 20′ segments between far lines in the gym

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CrossFit Group Class Programming Template (WK2/7)

Dan H (DH3) at CFSBK in January of 2012. A spouse, two kids and over a decade of life later, Dan is still a regular around the gym and we’re so grateful for him. 

Workout of the Day

STRENGTH

Squat Clean
3-3-3

Notes
Work up to a submax buy heavy touch and go triple. Attempt to get to your top set in no more than 5-7 total progressive sets. While you’re resting, begin to warm-up your Dips.

METCON

“Elizabeth”

21-15-9 Reps for time of:
Squat Clean
Ring Dips

Notes
Today we have on of the original CrossFit benchmark “girls” workouts. This potent couplet pairs a heavy weightlifting movement with a high skill gymnastics movement. Elite times in this workout can be sub 2:00, however most folks will be around 5-10 minutes.

Cleans
Competition Loads: 135/95 lbs
Steady singles are fine, as well as touch and go sets.

Dips
Ring Dips: 21-15-9 / 15-9-6 / 9-6-3 Reps
Matador Dips: 21-15-9
Box Dips with foot assistance 21-15-9

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CrossFit Group Class Programming Template (WK2/7)

Coach Whitney demoing the proper expression associated with a heavy squat

From the Archives: Elizabeth in 2007

Here is the original demo video of this workout from September 2007 with CrossFit legends Annie Sakamoto and Greg Ami=undson. This was the same month CFSBK started at St. Mary’s Playground.

Workout of the Day

FLOATER STRENGTH

A: Pull-Ups 4×5 Across
-or- Ring Muscle-Ups 5 sets of 1-5 Reps
B: Shoulder Press 3×10-12 Across
C: Back Squat 3×10-12 Across
D: Deadlift 3-3-3-3-3

Notes
Choose one option from the list above to round out your training week. If you’d like to perform a superset with another low skill exercise feel free. Tomorrow we have Deadlifts and HSPUs.

The Ring Muscle-Up option is a continuation from the focus work we did last cycle. We won’t review all the progressions but if this is a skill you feel inclined to continue working on you can use floater strength this cycle to continue your work on this coveted movement.

METCON

Every 6:00 x 3 Sets
Row 500m

Notes
At the 0, 6 and 12 minute marks Row 500m. These should be hard efforts with the final one being full send.

Check out this website to see what common 500m rowing times are based on age, gender and ability.

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CrossFit Group Class Programming Template (WK2/7)

Dan and Cauvery during the double dutch event at the 2024 WHATD

Saturday 11.23.24 Dance Party at Public Records

Hey CFSBK!

Coach Grant here! On Saturday, November 23rd, from 1pm-5pm-ish, I’m throwing a sober afternoon dance party at Public Records, and I wanted to invite all of the CFSBK community to come hang out! All are welcome! It should be a great afternoon of great music, decent dancing and community!

On Nov 23rd, The Phoenix and Sober21 are hosting N/A, a substance-free dance party at Public Records right near the gym. We have a stacked lineup of musicians who will be spinning records all afternoon:

Tyler Pope, renowned member of LCD Soundsystem, producer, and founder of Interference Pattern Records
Suzi Analogue, the genre-defying producer, performer and founder of Never Normal Records
Hanzi, founder of NYC’s long-running Reprieve Parties
Elia Einhorn, founder of Sober 21, and longtime host at Pitchfork.

Please RSVP here! Email me with any questions: Gwheeler@thephoenix.org

Workout of the Day

SKILL: Bar Muscle-Ups

METCON

“HELENA”

Three rounds for time:
400m run
12 Bar Muscle-Ups
21 Dumbbell snatches

Notes
This workout is a beefed up version of the classic benchmark “Helen” and debuted in the 2023 CrossFit Games. Elite times will be sub 10, but aim for around a 16′ effort for most.

– Run: Challenge yourself to hit full volume on this run today!
– DB Snatches: Alternate arms every rep. 50/35/20/- lbs

Bar Muscle-Ups
12/8/4 Bar Muscle-Ups
12 Jumping Bar Muscle-Ups (10 Unbroken CTB Kipping Prerequisite)
12 Kipping or CTB Pull-Ups
8 Banded/Strict Pull-Ups

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CrossFit Group Class Programming Template (WK2/7)

Muscle-Up training can start before walking

Jeff Adler goes Sub 8:00 on “Helena”

Workout of the Day

STRENGTH

Back Squat
3×10-12 Across

Notes
Perform 3-4 progressive warm-up sets followed by three sets of 10-12 reps at the same weight. Add weight or add reps from last week’s effort. Leave 1-3 reps in reserve.

ASSISTANCE

4 Progressive Sets of:
20-25 Tuck-Ups
16-20 WTD Walking Lunges
8-12e 3 Point DB Rows

Notes
Round 1 should feel like a warm-up with every subsequent round becoming more difficult.

– Tuck-Ups: try to do these in as big sets as possible
– Lunges: load these as desired with DBs, Kettlebells or even a sandbag held however you’d like.
– Rows: Go heavy and engage your lats. If you performed DB Rows on Monday you can perform DB Presses instead.

Tomorrow we have kipping pull-ups or bar muscle-ups. If you did rows on Monday because of pull-ups on Saturday, you can either do pull-ups, or if you want to save some strength for tomorrow just perform this a lunge and tuck-up couplet.

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CrossFit Group Class Programming Template (WK2/7)

Friday 12.6.24: Join or Die movie screening

Join or Die – a Phoenix and CrossFit South Brooklyn film screening
The Phoenix and CrossFit South Brooklyn invite you to watch Join or Die, a film about why you should join a club. Watch the trailer here.

In the 1970s, Harvard professor Robert Putnam was an obscure academic when he happened upon shocking social science data out of Italy that would propel him on a half-century quest to
investigate a hunch he had about America’s civic decline. His best-selling book Bowling Alone, which charted how Americans were becoming increasingly isolated from one another, would be a watershed in the history of popular social science, spurring debate in newspapers, Congress, and on popular talk shows. In Join or Die, we join Bob in the final years of his quest, as he looks back on all the evidence he has gathered on the link between ordinary community connections and the fate of American democracy. But as we do, we flash back to bring the audience along on Bob’s decades-long social science roller coaster ride to explain what’s at the heart of the unraveling of American civic life — and, most importantly, what we can do about it.

Date: Friday, Dec 6th, 2024
Location: 597 Degraw St, Brooklyn 11217
Time: Doors open at 6:30 PM after last class, screening begins at 7 PM
Registration: Free for everyone but must register on the Eventbrite page here
Important! This is an alcohol and drug-free event, so please, don’t bring any. Snacks and refreshments will be provided but bring your own if you’d like.

Workout of the Day

STRENGTH

Shoulder Press
3×10-12 Across

Notes
Perform 3-4 progressive warm-up sets followed by three sets of 10-12 reps at the same weight. Add weight or add reps from last week’s effort. Leave 1-3 reps in reserve.

PARTNER METCON

10 Rounds for time of:
3 Wall Walks
12/9 Calorie Row

Notes
Alternate complete rounds with your partner until each person has performed 5 rounds. Modify the wall walks to partial ROM if needed.

CASH OUT

If you didn’t vote early, VOTE TODAY!

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CrossFit Group Class Programming Template (WK2/7)

Meet Olivia, our November Member of the Month! Olivia’s journey to CFSBK began with a foot injury that sidelined her from running, a weightlifting book that sparked a new passion, and a friend who wouldn’t stop singing the gym’s praises. Shout out to Eric Flaxman! Four and a half years later, she’s here for the long haul – pulling off her first pull-ups and thriving alongside a community she loves. Whether she’s lifting heavy, cheering on her friends, or getting wacky in Fight Gone Bad costumes, Olivia brings energy, strength, and heart to our CFSBK family. We couldn’t be prouder to have her under our roof. Congratulations!

Name (and any nicknames)
Olivia or Liv

Where were you born, and where did you grow up?
I’m originally from Houston, Texas.

How long have you been CrossFitting, and how did you arrive at CFSBK?
4.5 years, all at CFSBK. After a foot injury took me off running for awhile, I started weightlifting using a book as a guide and was really loving how tangible the progress was. I was talking about my new workouts with a friend, Eric Flaxman, and he very enthusiastically invited me to try CFSBK. It took a few months of him talking it up before I gave it a try, and then after the intro class, I was hooked.

What are your current fitness goals?
I recently got my first pull-up! So next step is stringing together multiples.

What keeps you coming back to CFSBK?
The people! There are so many good things – the programming is thoughtful, there’s so much equipment, I love getting stronger and more resilient – but the people are truly the best part. I really love how much time and intention is spent on building a community, not just providing a fitness service.

Program your nightmare workout
Not a fan of high volume or sprints 🙁
AMRAP 7 min.
10 Thrusters
15 Burpees

Program your dream workout
I love a long partner workout with rest. So something like…
10 rounds, partners alternate rounds (5 each)
10 alternating dumbbell snatches
Sandbag hold
3 heavy hang power cleans
Run 270 m

(Current) Favorite lift: Bench press or power clean
Least favorite lift: Multiple thrusters; I’m OK to do one heavy one and call it a day

Can you share a memorable experience or achievement from your time at CrossFit South Brooklyn?
My first Fight Gone Bad (pictured above) and my first Open were very memorable. My team for FGB and my scoring partner for the Open were all so encouraging and made me feel less daunted and really proud of how I did during my first at such big events. Huge shout out to my FGB team for joining me in getting wacky with our costumes! I love a chance to dress up.

What do you think “success” means? How do you define it in your own life?
I think I determine success by my happiness; I want to enjoy my own life and truly live it, however that might look in life’s different seasons.

What are you recommending right now?
Crafts – go make something!

How do you spend your time when you’re not at CFSBK, and do you have any hobbies?
I love a lazy Saturday at the park with a book and baked goodies. I play a lot of games, mostly board games and TTRPGs.

Any advice for new CFSBKers?
Scale your workout for the day you’re having – when you’re feeling good, go hard, and when just showing up is the accomplishment, then ease up. All workouts are good workouts. There are so many skills to work on that you’re never wasting time.

What’s the best decision you’ve ever made (besides joining CrossFit South Brooklyn)?
Adopting my little love, Godzilla. He’s not a gym dog since he’s a senior who’s pretty happy to be at home, but he is absolutely the best.