Workout of the Day

STRENGTH

Push Press + Push Jerk
3 x (4+4)

Notes:
After a couple light warm up sets, use 3 work sets to build in weight for the complex. Use your previous weeks with the push press as a guide.

Focus on a rock solid rack position and maintaining connection in the dip today as you get more dynamic and change directions during the push jerk.

METCON

4 intervals of:

AMRAP 2:00
3 Wall Walks
12 alt Goblet Box Step Ups
Max Reps Double Unders until 2:00

(Rest 2 min between intervals)

Notes:
Intent is to have at least 40 seconds per interval for double unders. Scale back the volume or load as needed to achieve this.

Step Ups (12 total, 6 each side)
24/16/12kg KB
24/20/16″ Box

Wall Walk:
A. 1-2 full ROM
B. 1-3 partial ROM
C. 30 sec angled hollow body hold

DU:
A. DU Practice
B. 2 rounds DU Practice, 2 Rounds max reps single unders

CrossFit Group Class Programming Template (WK4/8)

Jeff tossing around 185 for funsies

The Jerk Rack Position

Workout of the Day

“Mythic Strength”

Farmer’s Carry “Fatback”

Pick handles, deadlift x 3 reps. On third rep, carry 40 ft. Repick, deadlift 3 reps. On third rep, carry back 40 ft. Come to complete stop, deadlift x 3 reps.
Total 9 reps.
3 sets Progressively heavier (small weight jumps).

Rest 2 – 3min.

Sandbag Partner Work Interval

10:00 Min, 5 Rounds total
:30 Sec Bag Over Shoulder Max Reps
:30 Bag March in Place
1:00 Min Rest

Partners take turns working and resting. While A works, B watches the clock.

Notes:
Farmers – No more than 3 warm up sets.
Focus on ab bracing, and controlling the negative on your deadlifts.
Start your first work set 5-10 % lighter than Wk 1.
If unsure/don’t have that number use this formula:
Take a deadlift number you can easily rep for 10, divide it in half, and that’s your weight per hand. Ie, if you can do 155 lbs for an easy 10 reps, round down, and make your first work set 75 lbs/hand.
Sandbag – Powerful extension on the over shoulder toss. Tight bear hug, high on body for march in place.

CrossFit Group Class Programming Template (WK3/8)

Taylor ripping through some Double Unders from one of last week’s workouts

340lb Final Sandbag at the 2022 CrossFit Games

Workout of the Day

SKILL: Rope Climbs

METCON

EMOM x 25 MIN
A. 1-3 Rope Climbs (15′)
B. 40 sec Row
C. 40 sec Burpee to Target
D. 40 sec Bike
E. Rest

Notes
The intent for today is sustainable, quality effort for the full 25 minutes. Choose your paces on the bike/run and rep counts on the gymnastic movements accordingly. Most folks should work for no more than 40 sec per “station,” so you have time to recover and transition.

Gold standard for burpee to target is something 6″ above your standing reach.

We have 4 ropes available for use, so in full classes, a few folks may need to trade off reps with a buddy!

Rope Climb Scaling:
A. 1-3 to partial height
B. 10 sec bent arm hang* + 15 sec hanging knee tuck hold
C. 3-5 tough ring rows + 15 sec hanging knee tuck hold
*use a pronated or supinated grip

CrossFit Group Class Programming Template (WK3/8)

Elijah started at CFSBK when they were 8-years-old as one of our CrossFit Kids and can now be seen around Open Gym. They are now college-bound and headed for Yale! Congrats to Elijah!!!

Gri Saving Tip for Rope Climbs

OG CrossFit Coach Lauren Galassi of CrossFit Santa Cruz talks rope climb efficiency. (1:30 video)

Workout of the Day

FLOATER STRENGTH

A. Push Press, 3×6

B. Back Squat, 4×4 / DB/KB Chainsaw Row, 3×8-12ea

C. Clean Pull + Hang Clean + Clean, 5x(1+1+1)

D. Deadlift, 12-8-6-4

Notes
Tomorrow we have rope climbs, wall walks, and monostructural work.

Push Press: Build in weight, ideally heavier than week 1 or 2 if you were here.
Back Squat: Ideally a bit heavier than week 2 (3×6).
Clean Complex: Start moderate and build as technique allows.
Deadlift: Start at about 55-60% of your 1RM and build across the 4 sets.

METCON

4 Rounds for Time
6 Single Arm DB Push Press – L
8 Single Arm DB OH Reverse lunge – L
6 Single Arm DB Push Press – R
8 Single Arm DB OH Reverse lunge – R
12 Straight Leg Sit Ups

Notes
DB = HEAVY! 70/50/35#
Choose a very challenging weight today that will force you to use your lower body on the push press and stabilize on the lunge. You should not be able to breeze through it.

On the straight leg sit ups, the rep starts with fingertips touching the floor overhead and finishes with fingertips touching the toes. If needed, scale to slightly bent knees and/or touching as far as you can down your shins/ankles.

CrossFit Group Class Programming Template (WK3/8)

Coach Katie on the Mic for Murph

Track your workouts with Beyond the Whiteboard

CFSBK is artnered with our friends at Beyond the Whiteboard to provide digital workout tracking for our affiliate! Members are able to access each day’s workout on the app or desktop site, both of which provide tons of data, gym leaderboards, and a variety of other cool tracking parameters. BTWB is an official CrossFit® app, and it’s run by CFSBKers!

Complete the following steps to register and start tracking your workouts:

1. Create a profile by registering at btwb.com.
2. Use the gym code CFSBK101 to receive a free membership and link you into the CFSBK group class programming feed.
3. Download the app for Apple or Android and sign in!

You read that right: this premium service is completely FREE for CFSBK members. OMG, that’s you!

Workout of the Day

ASSISTANCE

3 Rounds for Quality
40 sec Bike
4 Bottom of Squat Plate Press Ups @ 2222 tempo
20 sec hanging knee tuck hold
4 Seated Tall Box Jumps

Notes
On the jumps, your goal is to reach full hip and knee extension while in the air, creating power to drive your body vertically into the air. The height of the box is less important, so feel free to use something low (and/or soft)!

STRENGTH

A. 1 Clean Pull + 1 Hang Clean + 1 Clean
6x(1+1+1)

B. Pause Front Squat
3×3

Notes
Take 6 sets to build towards a moderately heavy, technically perfect complex.

Create as much vertical drive through the legs and hips as possible in the clean pull. Practice being patient and feeling your weight through the center of the foot until that moment of aggressive extension. Couple that with quickly pulling under the bar in the cleans.

Hang Clean: Bar at kneecaps. There is considerable knee and hip bend in this position, and the shoulder joint should be very slightly in front of the bar.

After the complex, leave some weight on the bar and move it into the rack to get right into your squats. Use a controlled descent, pause for 1 full second at the bottom of every rep, and then stand without “bouncing” after the pause.

Try to go heavier than last week, while maintaining excellent technique: vertical bar path, no loss of spinal position, and a rock solid pause at your best depth.

CrossFit Group Class Programming Template (WK3/8)

Adam K is a longtime CFSBKer and outdoorsman. Here he is at 16,000 ft above sea level in Nepal sustainably hunting ram. Adam uses CrossFit with several extra “Chad” benchmark workouts to train for these hunts

CHRONICLES FROM THE CROSSFIT FOR HEALTH SUMMIT: FROM OPIOID OVERDOSE TO CLEAN WITH COMMUNITY

Chris Spallina is a friend of CFSBK and involved with the Phoenix program which we host. Read about his recovery story below:

On May 24, 2018, Christopher Spallina woke up on the ground next to his car in Hazlet, New Jersey, surrounded by the police officers who’d resuscitated him. He’d survived a near-fatal overdose of fentanyl, a synthetic opioid 100 times stronger than morphine and 50 times more potent than heroin. Just 2 milligrams can kill a person.

Spallina had thought what he’d taken was heroin, and he could handle 15-20 bags (about 2 grams) a day of that. So he consumed two bags in his parked, but running, car.

When Spallina awoke, an officer pointed to some children playing basketball about 100 feet away.

“You see those kids over there?” the officer said. “You could have killed those kids, and you would have went back to prison for the rest of your life.” Read the full article on CrossFit.com here

Workout of the Day

STRENGTH

A1. Kickstand DB Romanian Deadlift
3 x 6-8 ea @ 3011

A2. Single Arm Landmine Press
3 x 6-8 ea

Notes
Start with moderate load and build in weight across the 3 sets to find something challenging for the rep range and tempo provided.

METCON

For Time:
20 Crossover Single Unders
20 Alt DB Snatches
20 Crossover Single Unders
16 Alt DB Snatches
20 Crossover Single Unders
12 Alt DB Snatches
20 Crossover Single Unders
8 Alt DB Snatches
20 Crossover Single Unders
4 Alt DB Snatches

Notes
Jump Rope:
1 Rep = 1 Cross + 1 Uncross. 20 reps = 40 total rotations of the rope.

Jump Rope Scaling
A. 8-16 crossovers single unders (16-32 rotations of rope)
B. 60 single unders

DB weight: +50/35/20#/-

DB Snatches can be Muscle or Power. If you typically scale load, challenge yourself to go one DB heavier than usual.

CrossFit Group Class Programming Template (WK3/8)

Jeff with his ride or die post Murph

Help Katherine get published!

I am a set designer for film and television, and during the strikes last year I wrote and illustrated a book about dog training that ended up being a marriage of dog behavior and mindful living. I have gone through several drafts and feedback, I am writing the book proposal now, and will be querying agents very soon. As part of the proposal, agents/publishers like to see that you have an existing platform of followers. Please give my account @kakikoart a follow on Instagram to help me publish!! And stay tuned for a book release!

Workout of the Day

ASSISTANCE

3-4 Rounds for Quality
1:00 Supinated Grip Row OR Bike, easy pace
4 ea KB arm bar
16 alt/8ea Med Ball Rotational Slams (12/10/8#)
65m Each Side Single Arm Farmer Carry @ light to moderate load

Notes
If you participated in Murph yesterday, use light to moderate loading to shake off the soreness today. If you’re feeling fresh, then add a bit more weight to the arm bars and carries, and a little more intensity to your cardio machine work.

STRENGTH

A1. Back Squat
4×4, Across

A2. DB/KB Chainsaw Row
3×8-12 each

Notes
Murphed-out? Just get your legs moving, focus on quality reps, and don’t worry about the weight on the bar. If you’re coming in rested, reference last week’s weights and aim to go a bit heavier.

CrossFit Group Class Programming Template (WK3/8)

Thank you to everyone who participated, volunteered or worked Murph yesteday. It was a phenomenal community event with over 200 people taking on “Murph”. We’ll have a full photo set in a few days! In the meantime, don’t forget to donate to K9s for Warriors.

Warrior Stories: Selena & Zeebee | K9s For Warriors

Selena was a proud to join the Navy and serve as Master-at-Arms, and is a survivor of Military Sexual Trauma (MST). Hear her story in her own words about how a golden retriever named Zeebee helped her heal.

Workout of the Day

For time:
1-mile run
100 pull-ups
200 push-ups
300 air squats
1-mile run

Partition the pull-ups, push-ups, and squats as needed.
If you’ve got a 14/20-lb vest or body armor, wear it. Gym vests are limited and first come first serve. 

Scaling Options

CrossFit Group Class Programming Template (WK2/8)

Schedule

• The gym will be open from 7:30am until about 1pm.
• We’ll start a heat of Murph every half hour from 8am to 11:30am. You can sign up for a heat time here. Warm-ups are DIY so get to the gym early enough to start the workout at your heat time. We’ll do a whiteboard brief, answer any questions then start the workout.
• We’ll also be grilling and hosting a potluck with food being served by 10am. The gym will provide all the meats (vegan options as well), bread, condiments, cutlery as well as some beer and seltzer. Members are asked to bring a side for the potluck. (fruit, chips, desserts etc)
• This is a family and dog friendly event however we ask that everyone be mindful of their human and fur offspring to not interfere with the workout and be respectful with their footprint.

Who was Murph and our benefactor K9s for Warriors

Memorial Day recognizes the human cost of war. We perform this workout to reflect upon the realities and ultimate sacrifices service members have made while serving in the United States Armed Forces. For some additional context about this event check out these reflections about Memorial Day Murph from CFSBK coaching alumni Noah Abbott as well as the video below.

This workout is dedicated to United States Navy Lieutenant Michael Murphy who perished in 2005 during combat in Afghanistan. Michael Murphy was posthumously awarded the medal of honor and purple heart for his service. He was also CrossFitter who created this workout which he originally called “Body Armor” because he would perform it with his body armor vest that would be worn during deployment. This workout was later renamed “Murph” in his honor and is performed all over the country and beyond on Memorial Day.

Murph is a free event and we request that members make a donation on behalf of team CFSBK to K9s for Warriors which trains service dogs for veterans suffering from PTSD.

Workout of the Day

Mythic Strength

Sandbag Medley/To Shoulder:

Shoulder sandbag 4 alternating shoulder reps. Carry 40 ft. Shoulder bag again, 4 total reps, alternating shoulders. Carry back 40 ft.

4 rounds

Rest 2 min b/t rounds

Partner Work – 16 Min EMOM, alternating working every 2 minutes

A1: Horse stance squats w pause x 8 reps
A2: Reverse flyes x 20 reps
A3: Side plank 20 sec/20 sec

B1: Crucifix Iso Hold 20 sec B2: Overhead claps 20 reps

While Partner A works first two movements, Partner B holds crucifix pose for 20 seconds, then immediately moves into their overhead claps.
When A finishes their flyes, B will help them watch the clock for their plank. Both rest for however much time is left, then switch.

4 rounds each

Notes:
Sandbag – keep weight moderate and make sure you have the bag firmly secure at the shoulder before dropping.

Build Circuit – If you’re doing Murph tomorrow, keep the Horse Squats light – moderate in weight.

CrossFit Group Class Programming Template (WK2/8)

 

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A post shared by CrossFit South Brooklyn (@cfsbk)

Murph Tomorrow!

Check out yesterday’s post for all the information about Murph tomorrow!!!

Workout of the Day

PARTNER METCON

AMRAP 9 MIN
6 Handstand Push Ups
3 Power Cleans @ 185/135#

rest 5 min

AMRAP 9 MIN
12 Alternating Pistols
6 Power Cleans @ 155/105#

Notes
Alternate full rounds of work.

Scaling:

Power Clean
First weight ~70-80% of 1RM, moderately heavy.
Second weight ~60-70% of 1RM, moderate.

HSPU (use a mat, dot, or up to 1 abmat)
A. 3-6 Strict
B. 3-6 Kipping
C. 6 Box Piked
D. 6 Strict DB Press, heavy

Pistol
A. 8-12 alt With hand assist: grabbing the toes
B. 4-6 ea Box Pistol (not alternating)
C. 8-12 alt Pistol with toes on calf/ankle
D. 4-6 ea Single Leg squat to bench/box, with optional plate counterbalance

CrossFit Group Class Programming Template (WK2/8)

This year will be our 17th annual Memorial Day “Murph” benefitting K9s for Warriors. Come for the workout, hang with the community and help raise some money for a great cause.

Schedule

• The gym will be open from 7:30am until about 1pm.
• We’ll start a heat of Murph every half hour from 8am to 11:30am. You can sign up for a heat time here. Warm-ups are DIY so get to the gym early enough to start the workout at your heat time. We’ll do a whiteboard brief, answer any questions then start the workout.
• We’ll also be grilling and hosting a potluck with food being served by 10am. The gym will provide all the meats (vegan options as well), bread, condiments, cutlery as well as some beer and seltzer. Members are asked to bring a side for the potluck. (fruit, chips, desserts etc) If you’re interested in helping on the grill or with set up and break down please contact JB: cfsbkcommunity@gmail.com
• This is a family and dog friendly event however we ask that everyone be mindful of their human and fur offspring to not interfere with the workout and be respectful with their footprint.

The workout:

For time:
1-mile run
100 pull-ups
200 push-ups
300 air squats
1-mile run

Partition the pull-ups, push-ups, and squats as needed.
If you’ve got a 14/20-lb vest or body armor, wear it. Gym vests are limited and first come first serve. 

Scaling Options

Who was Murph and our benefactor K9s for Warriors

Memorial Day recognizes the human cost of war. We perform this workout to reflect upon the realities and ultimate sacrifices service members have made while serving in the United States Armed Forces. For some additional context about this event check out these reflections about Memorial Day Murph from CFSBK coaching alumni Noah Abbott as well as the video below.

This workout is dedicated to United States Navy Lieutenant Michael Murphy who perished in 2005 during combat in Afghanistan. Michael Murphy was posthumously awarded the medal of honor and purple heart for his service. He was also CrossFitter who created this workout which he originally called “Body Armor” because he would perform it with his body armor vest that would be worn during deployment. This workout was later renamed “Murph” in his honor and is performed all over the country and beyond on Memorial Day.

Murph is a free event and we request that members make a donation on behalf of team CFSBK to K9s for Warriors which trains service dogs for veterans suffering from PTSD.