Workout of the Day

STRENGTH

Back Squat
Heavy 1 then, 80% AMRAP

Notes
This is the 2nd Heavy 1 then AMRAP BSQ 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

In roughly 5-6 total sets, work up to a heavy 1 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 1-2 reps in reserve. Do not go to failure.

PARTNER WORKOUT

10 Rounds Total of:
15 Wall Ball Shots
15/10 Push-Ups

Notes
Partners alternate full rounds until each person has completed 5.

Scale up by wearing a weighted vest, going heavier than normal on you wall ball or increasing the push-up reps to 20. Note that we have a Bench Press 1RM + AMRAP on Thursday so if you’re coming then you may want to not ush the volume today.

CrossFit Group Class Programming Template (WK6/6)

Order the 2024 Dogs of CFSBK Calendar benefitting Pupstarz Rescue

Announcing the 2024 CFSBK Pupstarz Calendar celebrating the gym dogs and raising money for a great cause. 100% of the profit from this calendar will go to Pupstarz Rescue which is run by longtime gym member Robyn. To preorder your calendar, click the link below! These will be available for preorder only through Friday the 15th so jump on them now!

Workout of the Day

STRENGTH

Push or Split Jerk
1-1-1-1-1-1

Notes
Work up to a heavy split or push jerk taken out of the rack. Choose the style you’re more confident and comfortable with, even if that is a Push Press.

METCON

EMOM x 5 Rounds:
A: 12/10/8 Cal Row
B: 12 Kipping Pull-Ups or 6 Bar Muscle-Ups
C: :45 AMRAP Tuck-Ups

Notes
Alternate through 5 rounds of the triplet for 15 minutes.

Row
Should be :35-:45 of a hard (but not sprint) effort.

Pull-Ups
6/3 Bar Muscle-Ups
6 Jumping Bar Muscle-Ups
12 CTB or Kipping Pull-Ups
12/8 Strict or Assisted Pull-Ups

CrossFit Group Class Programming Template (WK6/6)

Carolanne with a 200lb Deadlift PR this Sunday. We are often capable of so much more than we believe, sometimes all you need is the encouragement of a coach and your peers to do what you thought was impossible!

Gym Closed Thursday Evening

This Thursday the gym will be closing at 4:30pm for our end of year staff appreciation dinner at Palo Santo. Morning classes will be on as normal as well as Open Gym 6am-4:30pm. We appreciate your understanding!!

Jumping Bar Muscle-Ups

Today’s workout includes a Bar Muscle-Up option, if you’ve got kipping pull-ups but not bar muscle-ups, this is a great way to develop confidence and timing with the movement. Give it a shot today!

Workout of the Day

SKILL WORK: Double Unders

“Flight Simulator”

For Time:
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
Unbroken Double-Unders

Notes
With a running clock perform 5 unbroken Double-Unders. Stop. Perform 10 unbroken Double-Unders. Stop. Perform 15 Double-Unders, etc. Continue with this pattern, increasing by 5 until the set of 50 unbroken Double-Unders, then back down to 5.
There is a 10 minute cap on this workout.

If you have no double unders yet, use this 10 minutes to make attempts and try to make it happen today. Don’t let yourself get too winded during this 10 minutes, you’ll develop the skill faster not tired.

If you have double unders mixed with singles attempst this flight simulator rep scheme. 1-2-3-4-5-10-20 flight simulator.

FLOATER STRENGTH

Push Press or Jerk
1-1-1-1-1

Back Squat
Heavy 3 then, 80% AMRAP

Deadlift or Clean
1-1-1-1-1

Bench Press
Heavy 3 then, 80% AMRAP

Notes
Choose a lift that corresponds to what you’ve missed this week. If you’ve hit all these lifts you can order off the menu. Feel free to superset this with a DB/KB/BW exercise. Tomorrow we have push jerks, pull-ups, rowing and tuck-ups.

CrossFit Group Class Programming Template (WK5/6)

Welcome new Foundations grads Vincent, Rachel, Ann and Aaron!

Double Under Skill Tutorial

This video goes through some basics about jumping rope as well as some progressions and tips to get or develop your dubs. Knowledge is power!

Workout of the Day

For Time
50 Squat Cleans

Starting at the 0 and every following minute stop and perform 5 Burpees.

Notes
Timecap 22:00

Squat Cleans
+/155/135/105/85/-
These should be heavy enough that you perform no more than 5 per round and not so heavy that you can’t perform at least 2 per round as you fatigue. Most folks should be in the 2-3 rep range per interval.

Burpees
Should take you :15-:20, if you’re consistently going over :25 reduce volume to 3 reps.

CrossFit Group Class Programming Template (WK5/6)

Coaches David and Steph take on today’s workout. Steph performed it at 105lbs in 14:57 and David did it at 155lbs in 18:50. Steph said the cleans felt light and it was more of a burpee workout for her. David said the cleans felt heavy enough and the burpees were a recovery period. He also said some of you go hards should scale up above 155lbs.

EXCLUSIVE CONCERT ALERT FOR CFSBK MEMBERS!

We’ve got some exciting news to share! Our very own CFSBK member, the two-time Grammy Winner Clay Ross (far right in picture), is unveiling a brand-new album and project at the iconic Joe’s Pub. This is a unique opportunity to experience Clay’s award-winning group up close and personal.

📅 Date: February 10th ⏰ Time: 7 PM 📍 Venue: Joe’s Pub

Why You Shouldn’t Miss It?

🎤 Intimate Experience: Joe’s Pub provides a cozy and personal ambiance perfect for enjoying live music.
🏆 Award-Winning Talent: Clay Ross, a 2x Grammy-winning artist, is known for his electrifying performances and unique musical style. This concert also features Grammy-winning Indian Classical Vocalist, Falu Shah.
🎟️ Limited Tickets: The space is intimate, which means limited seating. It’s a once-in-a-lifetime kind of night!
Exclusive CFSBK Member Benefit: We’re thrilled to give our CFSBK members an exclusive head start to grab these tickets before the public announcement next week.

🔗 Get Your Tickets before they’re available to the public here!

Don’t miss out on this incredible evening of music and community. Let’s support our own and enjoy a night filled with great tunes and vibes!

Check it out and be part of this special night! 🎶

Workout of the Day

FLOATER STRENGTH

Push Press
1-1-1-1-1

Back Squat
Heavy 3 then, 80% AMRAP

Deadlift
1-1-1-1-1

Bench Press
Heavy 3 then, 80% AMRAP

Notes
Choose a lift that corresponds to what you’ve missed this week. If you’ve hit all these lifts you can order off the menu. Feel free to superset this with a DB/KB/BW exercise. Tomorrow we have Squat cleans and Burpees

METCON

Alternate 2:00 Intervals for 4 total sets of:
A: 250m Row Sprint
B: :40-1:00+ Hanstand Hold

Notes
In this workout partners alternate between rowing sprints and a static hold every 2:00.

Rows
Round 1 should feel like a very challenging effort but something that you could have sustained another :30. Push your pace as hard as you can control in subsequent rounds.

Handstands
Attempt to hold your handstand for at least the duration of your partner’s row, if not a full minute or slightly more based on ability.

Variations
1:00 Freestanding practice
Back or front to wall facing hold
Box Piked
Floor Piked

CrossFit Group Class Programming Template (WK5/6)

 

View this post on Instagram

 

A post shared by CrossFit South Brooklyn (@cfsbk)

RANGE & RESILIENCE CLINIC TOMORROW!

Spend a few hours deep-diving with Coach Whit into the world of mobility training. Whether you have some current known flexibility or mobility limitations, nagging discomfort in your joints, perhaps find yourself telling people you’re “just getting old,” OR you simply want to learn some new things and have a good sweaty time on a Saturday afternoon… this clinic is for you!

The weekly R&R class I teach is built on the principles I learned in the Functional Range Conditioning (FRC) certification several years ago. When the gym was shut down during COVID and both motivation and equipment were hard to come by, I developed an at-home practice with what I had learned. Some of the results were astonishing to me – like I could all of a sudden finally do high quality pistol squats on my weak left side that had always struggled, without having done a pistol squat in 6 months. But the biggest thing is that I just felt great. I wanted to share that potential with other people, and the R&R weekly class was born!

This clinic will incorporate lecture, demonstration, and lots of practicals/movement (read: hard work). We’ll go over the basics of mobility training and you will leave understanding more about:

• The fundamental movements of our joints and language to talk about them
• What is FRC?
• CARs (Controlled Articular Rotations), and how to do them effectively
• The differences between flexibility and mobility, why they’re important, and how to change them over time
• The current state of your own joints; we’ll be focusing on hips, shoulders, and spine!
• How all this relates to our training and fitness

Human beings are meant to be athletic, powerful, mobile, and resilient. Unfortunately, our modern lifestyles have shuttled us towards feeling stiff instead of buttery. Fragile instead of agile. Weightlifting, gymnastics, and aerobic training (see: CrossFit!) have profound effects on our metabolic health, muscle mass, bone density, and cardiovascular fitness, amongst other important things.

The foundation of those modalities is our movement capacity and quality. Incorporating the principles of FRC allows us to train our individual joints, which are the building blocks of those bigger movements we perform in and outside the gym. Don’t take my word for it! Here’s a line straight from the CrossFit Journal:

“A limited range of motion reduces work capacity and is indicative of a missing component of fitness.”

Specific, high quality mobility training has the potential to build you a better foundation for all the fun stuff you want to do. You don’t have to accept feeling stiff, tight, and borderline injured a lot of the time. You don’t have to normalize struggling in your daily life or having your “back go out” every six months. Change doesn’t happen overnight, and it will take work, but there are solutions if we make a start. I’d love for you to join me!

Date: December 9, 2023
Time: 1:15 PM to 3:45 PM

REGISTER HERE!

Workout of the Day

STRENGTH

Bench Press
Heavy 3 then, 80% AMRAP

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

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

Qualitative improvements
– Technique feels better
– Same weights feel lighter

In roughly 5 total sets, work up to a heavy 3 on the Bench Press, then take your highest successful 3rep weight, drop to 80% and perform 1 AMRAP set. The AMRAP should leave you with 0-1 reps in reserve.

ASSISTANCE

4 Progressive Sets of:
8-12e Weighted Step-Overs
8-12 DB Pull Overs
1:00e Side Plank

Notes
Work through 4 progressively more challenging sets of the triplet.
For the Step Overs, hit full extension on both legs at the top of each rep.

CrossFit Group Class Programming Template (WK5/6)

Humans are evolved to hang as well as to be social.

How to Bench Press from Starting Strength

Another straight forward video on the basics and essentials of bench pressing well.

Workout of the Day

STRENGTH

Deadlift
1-1-1-1-1

Notes
Prioritize consistent and correct technique more than total weight on the bar. If things are moving and feeling well, strike while the iron is hot and go for a PR, otherwise just focus on a heavy single for the day.

PARTNER METCON

10 Rounds of:
6 Weighted Chin-ups or Partner Assisted Chin-Ups
12 Alternating DB Snatches
15 Anchored Weighted Sit-Ups

Notes
This workout should feel like a steady grind where you and your partner alternate full rounds. Choose challenging enough versions of each movement that it will slow you down.

Chin-Ups
Weighted Chin-Ups
BW Chin-Ups
Partner Assisted Chin-Ups
Light Band + Partner Assisted

Partner assists will allow you train harder through the entire range of motion, whereas the band offers variable resistance through the range given its change in tension.

DB Snatches
6 per arm, go heavy on these +/50/35/20/-

WTD Sit-Ups
Use your partner to anchor your feet, load with a DB at the shoulders and don’t allow your back to rest on the floor, stay on tension and maintain back extension.
+/40/30/20/-

CrossFit Group Class Programming Template (WK5/6)

Back in 2010 we had a working Model A Concept 2 rower in our small arsenal of rowing machines. This dinosaur has long since passed.

Learn to Deadlift (from Starting Strength)

A concise approach to setting up and executing your deadlifts.

Workout of the Day

STRENGTH

Back Squat
Heavy 3 then, 80% AMRAP

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

Quantitative improvements
– Getting a heavier weight on your heavy 3
– Getting more reps on your AMRAP at the same weight as week 2
– Performing the AMRAP at a higher weight than week 2

Qualitative improvements
– Technique feels better
– Same weights feel lighter

In roughly 5-6 total sets, work up to a heavy 3 on the Back Squat, then take your highest successful 3 rep weight, drop to 80% and perform 1 AMRAP set. The AMRAP should leave you with 1-2 reps in reserve. Do not go to failure and cap your AMRAP set at 20.

METCON

For Time
30 Kipping Toes to Bars
30 Burpees
30 Wall Ball Shots

Notes
This should be a fast workout where you attempt each exercise in as few sets as possible, if not unbroken.

KT2B
30/20/10 KT2B
Partial ROM KT2B
20 Kip Swings + 20 V-Ups

CrossFit Group Class Programming Template (WK5/6)

Moving in day at 597 Degraw Street! Feb 7th 2010!

Simple Kipping Toe to Bar Progression

Today’s workout has a few different options for the Toes to Bars. Everyone should try the kip swing and use partial range of motion reps if possible.

Workout of the Day

STRENGTH

Push Press
1-1-1-1-1-1-1

Notes
In no more than 7 total sets, work up to a heavy single on the Push Press.

METCON

Every 2:00 x 6 Intervals
48 Double Unders
12 Renegade Rows

Notes
Every two minutes perform both movements. The Double Unders should take you around :45 or less, adjust reps down to hit that time frame or perform :45 AMRAP Double Unders each round. Otherwise perform :45 AMRAP Single Unders.

Go heavy on the Renegade Rows.

CrossFit Group Class Programming Template (WK5/6)

10 Diapers & Dumbbells moms hitting the WOD!

RANGE & RESILIENCE Clinic this Saturday!

Spend a few hours deep-diving with Coach Whit into the world of mobility training. Whether you have some current known flexibility or mobility limitations, nagging discomfort in your joints, perhaps find yourself telling people you’re “just getting old,” OR you simply want to learn some new things and have a good sweaty time on a Saturday afternoon… this clinic is for you!

The weekly R&R class I teach is built on the principles I learned in the Functional Range Conditioning (FRC) certification several years ago. When the gym was shut down during COVID and both motivation and equipment were hard to come by, I developed an at-home practice with what I had learned. Some of the results were astonishing to me – like I could all of a sudden finally do high quality pistol squats on my weak left side that had always struggled, without having done a pistol squat in 6 months. But the biggest thing is that I just felt great. I wanted to share that potential with other people, and the R&R weekly class was born!

This clinic will incorporate lecture, demonstration, and lots of practicals/movement (read: hard work). We’ll go over the basics of mobility training and you will leave understanding more about:

• The fundamental movements of our joints and language to talk about them
• What is FRC?
• CARs (Controlled Articular Rotations), and how to do them effectively
• The differences between flexibility and mobility, why they’re important, and how to change them over time
• The current state of your own joints; we’ll be focusing on hips, shoulders, and spine!
• How all this relates to our training and fitness

Human beings are meant to be athletic, powerful, mobile, and resilient. Unfortunately, our modern lifestyles have shuttled us towards feeling stiff instead of buttery. Fragile instead of agile. Weightlifting, gymnastics, and aerobic training (see: CrossFit!) have profound effects on our metabolic health, muscle mass, bone density, and cardiovascular fitness, amongst other important things.

The foundation of those modalities is our movement capacity and quality. Incorporating the principles of FRC allows us to train our individual joints, which are the building blocks of those bigger movements we perform in and outside the gym. Don’t take my word for it! Here’s a line straight from the CrossFit Journal:

“A limited range of motion reduces work capacity and is indicative of a missing component of fitness.”

Specific, high quality mobility training has the potential to build you a better foundation for all the fun stuff you want to do. You don’t have to accept feeling stiff, tight, and borderline injured a lot of the time. You don’t have to normalize struggling in your daily life or having your “back go out” every six months. Change doesn’t happen overnight, and it will take work, but there are solutions if we make a start. I’d love for you to join me!

Date: December 9, 2023
Time: 1:15 PM to 3:45 PM

REGISTER HERE!

Workout of the Day

ASSISTANCE

4-5 Rounds for load of:
:30-:45 Farmer’s Carry
15 DB Bench Presses
5-8 Strict Pull-Ups

Notes
Work up through the triplet trying to go a little heavier each round if possible.

FLOATER STRENGTH

Shoulder Press
6 progressive sets of 3-6 Reps

Back Squat
Heavy 5 then, 80% AMRAP

Deadlift
3-3-3-3-3

Clean and Jerk
1-1-1-1-1

Notes
Choose a lift that corresponds to what you’ve missed this week. If you’ve hit all these lifts you can order off the menu. Feel free to superset this with a DB/KB/BW exercise. Tomorrow we have Push Press, Renegade Rows and Double Unders.

CrossFit Group Class Programming Template (WK4/6)

CFSBK Hall of Famers Jill (2013) Colleen (2013) and Joy (2011) in class yesterday

WIM HOF METHOD SEMINAR TODAY AT CFSBK

What are you doing today?! From 2-6pm you can put yourself in the expert hands of a certified WHM Instructor to learn the 3 pillars of the Wim Hof Method: Breathing Technique, Cold Exposure & Commitment.

Find out how you can utilize oxygen and cold exposure to optimize body & mind, and learn about the underlying physiology. The intimate quality allows for ample personal attention, and feedback tailored to your specific situation. Whether you are looking to improve mental or physical performance, relieve symptoms related to an illness, or are just curious to find out what the Wim Hof Method is all about— a WHM workshop offers something for everyone.

The program generally kicks off with an introduction to the Wim Hof Method, and always includes a breathing session and an (optional) ice bath. At the end there is ample room for reflection, and the Instructor is there to answer questions throughout the workshop.

Instructors have their own specializations, and there is some variation across the individual workshops. A detailed overview of the day is sent out upon registration.

If you have no prior experience with cold exposure, we recommend you finish your showers cold in the days leading up to the workshop. This may be overwhelming at first, but just try to relax, focus on your breath, and bring it into a controlled, steady rhythm.

Who is this workshop for? This workshop is suitable for everyone, but does require a basic level of health. Out of precaution, we advise against participation during pregnancy, or if you are epileptic. People with cardiovascular issues, or any other serious health conditions should always consult a medical professional before starting the Wim Hof Method.

REGISTER HERE

Use discount code CFSBK !