Workout of the Day

Notes
Today’s workout is our annual pride workout “Stonewall”. This workout commemorates the Stonewall Rebellion, a week long demonstration and riot that started on 6/28/69 and is considered to be the start of the LGBTQ+ rights movement. Today’s event is free and we ask that everyone contributes $20 (or more!) to our annual benefactors the Sylvia Rivera Law Project and Marsha P. Johnson Institute. CFSBK will be collecting donations directly then dividing the total between the two orgs. We will make the donation and post the receipts on Monday.

DONATE TO OUR “STONEWALL” FUNDRAISER HERE!

Also, pride is a celebration!! So wear your brightest colors today!!!

CrossFit Group Class Programming Template (WK7/8)

Mikey winning pride last year.

Workout of the Day

FLOATER STRENGTH

A. Split Jerk, 5×2

B. Back Squat, 4×4 / Alternating KB Gorilla Row, 3×12-20 Alt

C. Strict Pull Ups, 5×3-5

D. Clean, 1-1-1-1 (not if you’re coming tomorrow!)

E. Deadlift, Heavy 5

Notes
We have the Stonewall workout tomorrow, which involves squat cleans, double unders, shoulder-to-overhead, and burpees! Moderate your efforts today accordingly.
Continue to use your training log to make progress on your lifts! If you’re not already using Beyond the Whiteboard, what are you waiting for??
On the strict pull ups, modify as needed for 5 challenging sets: add weight, add tempo, do negatives, or add a band!

PARTNER METCON

6 Rounds For Time:
9/7/5 Cal Bike
12 Walking Lunges
12 Toes to Bar

Notes
Partners alternate full rounds, 6 total, 3 each.

Each round here should ideally take about 90 seconds or less, so scale reps accordingly. Aim to hold a high pace on the bike from the get-go today; it should be 30 seconds or under. Be efficient in your transitions. As soon as your partner finishes their gymnastic movement, be ready to get after it on the bike.

The walking lunges are at bodyweight.

TTB Scaling
A. 6-12 kipping
B. 4-6 strict
C. 6-12 partial range of motion (kipping leg raise)
D. 12 sit ups

CrossFit Group Class Programming Template (WK7/8)

Preorder our TYR x Jim Gentry Skull Shirts by today!

We’re dropping some awesome new TYR shirts with a custom logo made by our own Jim Gentry. You may know Jim from Open Gym or from his tattooing folks at our art shows. The deadline for the preorder will be June 30th and they should arrive about 4-6 weeks later. We will have extra stock available in limited quantities but jump on it if you want to secure your size!

Preorder here!

“STONEWALL” TOMORROW!

This Saturday we’ll be running “Stonewall” to end pride month. We wrote this commemorative workout in 2013 and made it our official pride workout that we perform on the last weekend of June since 2018. This is a FREE event and can be found under the EVENTS tab in your Zen Planner membership app. Drop ins are also available at this link. We ask that everyone donate to our benefactors using this Zen Planner link (add as many donations as you’d like!) and dress in your most colorful get up!!

Workout of the Day

STRENGTH

Clean
1-1-1-1-1

Notes

Advanced: Work up to a heavy single on the clean! Not necessarily a 1 RM test, but if you’re fired up and everything’s clicking, take advantage of it.
Intermediate: Find a moderately heavy weight that you can perform several singles at, making each rep as technically proficient as possible.
Beginner: You may opt to do sets of 2 reps instead of singles to get more practice. Keep the loads moderate enough that you can focus on speed, power, and accuracy, rather than being concerned if you’ll make the lift or not.

It’s heavy single day! Visualize, Commit, Execute!
1. Visualize: Take a moment or two before each lift to visualize your success. Be specific. See yourself make the lift. Feel what it’s like to have a successful rep.
2. Commit: When you walk up to the bar, commit yourself to the lift completely. If you’re doubting yourself before you even start, it’s worth spending a moment to change your mind, otherwise you’re just getting in your own way. #BELIEVE
3. Execute: Do the thing! Don’t overthink it.

METCON

For Time
530m Run
21 DB Front Squat @ 50/35/20# ea hand
400m Run
15 DB Front Squat
270m Run
9 DB Front Squat

Notes:

Choose a relatively heavy DB weight that will be a grind for you, such that you most likely need to break up the round of 21 reps.

Scaling
Run Volume Modification: 400/270/130m – choose this option if a comfortable 400m run for you takes longer than 2:30.
Bike Sub: 1500/1200/900m
Row Sub: same as run

CrossFit Group Class Programming Template (WK7/8)

The scene at the Queer Trans Strength “Strength and Pride” Powerlifting event last weekend

“STONEWALL” THIS SATURDAY!

This Saturday we’ll be running “Stonewall” to end pride month. We wrote this commemorative workout in 2013 and made it our official pride workout that we perform on the last weekend of June since 2018. This is a FREE event and can be found under the EVENTS tab in your Zen Planner membership app. Drop ins are also available at this link. We ask that everyone donate to our benefactors using this Zen Planner link (add as many donations as you’d like!) and dress in your most colorful get up!!

Workout of the Day

EMOM X 15 MIN
A. Strict Pull Up x 3-10
B. Crossover Single Unders x 50 seconds for max reps
C. Rest

REST 3 MIN

EMOM X 15 MIN
A. Kipping Pull Up x 8-20
B. Shuttle Runs x 50 seconds for max reps
C. Rest

Notes
Strength, capacity, and cardio for the win! The rep ranges are here today so you can challenge yourself accordingly.

Part 1 Scaling
Adv. athletes will work toward 8-10 strict pull ups per round, 40-50 reps in the first 15 min.
Int. athletes can work in the lower rep range: 3-6 bodyweight or 3 negatives.
Beg. athletes may choose band OR foot assisted, allowing for 3-6 very challenging reps.

Part 2 Scaling
Adv. 15-20 kip
Int. 8-12 kip
Beg. 15 jumping pull ups

CrossFit Group Class Programming Template (WK7/8)

All our love to coach Lizzy as she begins her maternity leave, today will be her last group classes until she’s ready to return. Lizzy has been an absolute rock start coaching as long as she has and her vibrant and friendly energy will be severely missed. We can’t wait to meet the new addition to our community!

New UpsideDown Series  Posted

This program is offered in two formats. A 4 week closed series where you and a small group work on an individualized progression as well as a weekly class open to all members.

The Upside Down Class meets every Wednesday at 11am and is open to all CFSBK members just like any other class we offer. Participation will count as one of your weekly classes.

The Upside Down Series meets once a week for four weeks and are offered at two levels:

Beginner level is either for repeat students looking to expand their basics or for new students to learn the appropriate foundations for the intermediate class.

Intermediate level is for students who have worked on foundations with Coach SuzanneMichelle previously and would like to progress further.

Please be sure to sign in at the Front Desk before each class.

Workout of the Day

STRENGTH

A1. Back Squat
4×4, Across

A2. Alternating KB Gorilla Row
3×12-20 alt (total)

Notes
Aim for squats to be heavier than week 3’s reps and heavier than last week’s 3×6.

METCON

For Time, with a Partner:
200 Calorie Row
200 Push Ups
200 Sit Ups

Notes
Row is always going until complete. While one partner rows, the other is completing reps of push ups and sit ups, for example: 2 sets of 10 push up + 10 sit up. Or 1 set of 20 + 20. Partners rotate as needed until all reps are complete.

Divide the work as evenly as possible on the push ups and sit ups; your contribution to the row may vary!

There is a 17 min cap on the workout.

Scaling:
Row: If you and your partner average less than 13 calories per minute (about a 780 cal/hr pace), then scale the total row back to 160 calories.

Push Up: You should be able to complete your method of push up in consistent sets of 8-10 reps.
A. 150 total reps (75 each partner)
B. 200 Elevated (100 ea)
C. 150 Elevated (75 ea)

Sit Up: To scale difficulty, You may anchor your feet under heavy DB’s today. You may also scale volume as written above.

CrossFit Group Class Programming Template (WK7/8)

Dan and Jessica got married last week and their CFSBK crew was rolling deep to help them celebrate their big day. Lovely!

Preorder our TYR x Jim Gentry Skull Shirts

We’re dropping some awesome new TYR shirts with a custom logo made by our own Jim Gentry. You may know Jim from Open Gym or from his tattooing folks at our art shows. The deadline for the preorder will be June 30th and they should arrive about 4-6 weeks later.

These shirts are higher quality TYR athletic shifts

Preorder here!

Workout of the Day

STRENGTH

Split Jerk
5 x 2, Building

Notes
Do 2-3 lighter warm up sets of 3-5 reps on your way to these work sets.

The goal for today is to execute as many reps as possible with a stable rack position, correct timing/coordination, accurate footwork, and a lot of power/leg drive. Focus on achieving those elements, which will help you to add load to the movement over time.

METCON

Every 4 min x 4 Rounds
15/12/9 Cal bike
12 Alt DB Muscle Snatch @ 50/35/20#

Notes
Coaches Brett & Whit tested this one for y’all with a barbell a little while back. 10/10 recommend! Coach David did this yesterday with a 60lb DB and 12 cals and finished each round sub 1:30.

Intent: Short, intense bursts of power followed by longer rest to recharge and repeat.

Go for a VERY HARD effort on the bike, then immediately to your DB. The entire round of work should be completed in 1:15-1:30, with a hard 1:40 cutoff.

If you are typically conservative on machines, today is the day for you to SEND IT and see what happens. Make sure your bike seat is pushed forward enough so you can lean into to handles and push hard through the legs.

The DB should be a weight you’re very comfortable with, one that you can “grip and rip,” and complete as muscle snatches.

CrossFit Group Class Programming Template (WK7/8)

Last year Rogue Fitness came to CFSBK for a quick gym tour, here is the final result!

“INVERTED” PRIDE EVENT WITH COACH SUZANNE-MICHELLE TODAY!

Workout of the Day

Sandbag To Shoulder

Shoulder sandbag x 6, 3 on each side.
4-5 rounds for weight and quality.

Rest 2-3 min

Notes
Sandbag – Precision and power are key. Don’t rush or try to one-motion the bag.

+ Bring it to your lap.
+ Gather the bag tight to the upper body, then explode up through the legs.
+ Get bag stable on shoulder, and bring opposite arm away to demonstrate control, as if you were waiting for a “down” command from a judge.

Build Circuit

Biceps Curl 8-10 (1-0-1-0 tempo)
Lateral Raise 12-15 (1-0-1-0 tempo)
PVC Twists 20 reps
Wall Sit 30 Sec + DB or Plate

4-5 rounds, minimal rest

Notes
Aim for high quality very controlled reps.
Increase weight over your sets, aim for rounds 3+4 to be only 1-2 RIR (reps in reserve), and flirt with failure on your very last set.

Wall sit, add progressive load with a DB or plate held out slightly in front of you.

CrossFit Group Class Programming Template (WK6/8)

QTS Strength and Pride Powerlifting event in 608 today

Come check out this awesome event at the gym today. For several years we’ve hosted Queer Trans Strength NYC every Sunday and this is their first powerlifting event! Lifters will take to the platform in this pride event that celebrates strength, inclusion and raises funds for a great cause! All proceeds will be donated to @glits_inc

G.L.I.T.S. Inc is a grassroots community organization providing crisis support and direct aid to Trans sw’s, incarcerated/recently incarcerated TLGBQ+ NYers and asylum seekers and piloting programs to provide permanent housing and healthcare for some of our most marginalized and vulnerable community members.

learn more here!

NO OPEN GYM TODAY

Because of the aforementioned event we will not be having Open Gym today. Prior to the event will be used for set up and warm-up area for the lifters. We appreciate your understanding and encourage you to check out MYTHIC strength with coach Cara as an alternative. OG only members may attend this class without any additional fees. 

Workout of the Day

PARTNER METCON: “NATE”

AMRAP 20 MIN
2 Ring Muscle Ups
4 Handstand Push Ups
8 KB Swings @ 32/24/16kg

Notes
Chief Petty Officer Nate Hardy was killed Sunday February 4th, 2008, during combat operations in Iraq. Nate is survived by his wife, Mindi, and his son Parker.
Usually a solo workout, today we will complete this in teams of 2, chipping away movement by movement. Partner A completes the muscle ups, then partner B. A completes HSPU, then B, and so on.

RMU and HSPU may be completed strict or kipping.

As prescribed, today’s KB swings are American style, with the bell finishing overhead, and the bottom of the bell facing the ceiling.

Scaling Options

A.
2 Bar Muscle Ups
2-4 HSPU
8 KB Swings

B.
2-4 CTB Pull-Up (strict or kip)
4 Box Pike HSPU
8 KB Swings

C.
4 Jumping Pull Ups
4 Heavy DB Strict Press
8 KB Swings

CrossFit Group Class Programming Template (WK6/8)

Nicole working hard on some ring rows in 608

No Open Gym tomorrow!

Tomorrow (6/23) we’re hosting the first ever Queer Trans Strength NYC “Strength & Pride” Powerlifting event in 608, so there will be no Open Gym.

Not only is this going to be a super fun way to see some awesome lifting, but all proceeds will be donated to @glits_inc G.L.I.T.S. Inc is a grassroots community organization providing crisis support and direct aid to Trans sw’s, incarcerated/recently incarcerated TLGBQ+ NYers and asylum seekers and piloting programs to provide permanent housing and healthcare for some of our most marginalized and vulnerable community members.

learn more here!

Eva T does “Nate” in 2008

Workout of the Day

ASSISTANCE

20 Minutes for Quality:
800-1200m Bike OR 400-530m Run
10 Supinated Grip Barbell Bent Over Row
20 Alt Walking Lunge (bodyweight, 10 ea)
30 sec L-Sit

Notes
Aim to get through 4-5 rounds of this circuit, moving with intention from station to station. The bike/run effort is intended to be in the realm of about 2 minutes.

If you are not coming tomorrow, you could sub 5-10 chin ups for the bent over rows.

L-Sit Scaling:
A. Accumulate time with straight legs, resting 5-10 sec between efforts
B. Single Leg Tuck
C. Tuck L-Sit
D. Tuck, Elevate to Matador

FLOATER STRENGTH

A. Push Jerk + Split Jerk, 5x(2+2)

B. Back Squat, 3×6 / SA DB Row, 3×8-10ea

C. Deadlift, 4×6 @ moderate

D. Snatch, 6×2

E. Bench Press, 4×6 @ moderate

Notes
We have ring muscle ups, handstand push ups, and KB swings tomorrow!

Track back in your training journal to continue to make progress on your lifts. If you were here M-TH, perform the bench press today, since we deadlifted on Wednesday in the metcon.

The deadlift and bench press options should feel like a 7-7.5/10 RPE today, nothing near maximal effort.

CrossFit Group Class Programming Template (WK6/8)

Here is a video from a few years ago where coach David talks about the internal movement quality scale we use to describe technique expression at the gym

Workout of the Day

STRENGTH

Snatch
6-8 Sets x 2 Reps

Notes
These are not touch and go reps. Take about 5-10 seconds between the two snatches to collect yourself and focus on one thing you can improve on the second rep. After your first lift, you may bail the bar to the floor if desired. All athletes should completely reset for the second lift.

Newer athletes may choose to stay with light loads for all sets across today. Int and Adv athletes should build in weight as technique allows.

PARTNER METCON

AMRAP 10 MIN
5 Overhead Squat @ 135/95/65#
15/12/9 Calorie Row

Notes
Choose moderate weight that you can move in good form for 5 unbroken reps. Bar will come from the floor. You may do a snatch to full depth as your first rep, or power snatch the weight and then get set to squat from there.

Be patient in your overhead squats. We’ve been using pauses in our reps from the rig, so today focus on a smooth tempo while keeping midline stabilization and balance over your midfoot.

The row should be completed in under 1 minute. Scale calories as needed.

CrossFit Group Class Programming Template (WK6/8)

BEAT THE HEAT

An excessive heat warning is in effect for New York City through the next few days. The two biggest risks when working out in high or humid temperatures are dehydration and heat stroke. Dehydration occurs when your body loses more water than it requires for normal functioning, and heat stroke occurs when your body temperature rises faster than it can regulate. Both of these conditions are very serious and can lead to sickness and even death in extreme cases. That being said, you can do a couple of simple things to make sure you’re safe while working out:

1. Hydrate! Drink cold water before, during, and after you exercise. We have a water fountain in 608, a sink in 597, and a bunch of beverages for sale in the fridge. We encourage everyone to bring their own reusable water container. Try to drink water at regular intervals. You want to be taking in more water than you’re losing so don’t wait until you’re thirsty to start chugging.

2. Listen to your body. If you’re feeling lightheaded, dizzy, nauseous, begin to cramp, or display anything resembling fever symptoms, it’s time to stop, cool down and hydrate. Sometimes during hard workouts we try to “push through the pain,” but remember that putting yourself at risk in order to shave off an extra :15 seconds is both dangerous and contrary to why you’re here in the first place. (To get fit!)