Workout of the Day

STRENGTH

4 Total progressive Sets of:

A1: 8 total 4″ FFE alternating Barbell Reverse Lunges

A2: Accumulate :30 in an L-Sit

Notes
Build up through 1 empty barbell and 4 total progressive supersets. Go heavier than week 5.

The :30 L-Sit hold should take 1-3 sets to complete. This is a lower time frame than the 1:00 holds we did 2 weeks ago, so choose a more challenging variation if possible.

METCON

For Time:
20 Strict Chin-Ups
Run 800m
15 Strict Chin-Ups
Run 800m
10 Strict Chin-Ups

Notes
The 20 Pull-up set should be performed in 2-4 mini sets. With 45 strict chin-ups, even if you have unassisted reps, you might need the assistance of a band to get through this workout so keep one on standby.
Modify the run distance to 550m if needed. This workout should be sub 15:00

CrossFit Group Class Programming Template (WK7/8)

Last year when team “Metcon Gala” literally rolled out the red carpet for their entrance 🤣

Fight Gone Bad updates and notes

Hey everyone, remember to check the Fight Gone Bad 2023 link that has fundraising info updated daily, team information, heat schedule and a breakdown of this year’s prizes/sponsors. We are currently at over $21,000 raised for the BCHS!!! That’s an incredible total and we’re sure to keep climbing through the end of this week. Thank you to everyone who has fundraised or contributed to this amazing cause!

We are still looking for some volunteers to help entering the scoring through the day. The event is from 9am-12pm, please email crossfitsbk @ gmail.com if you can help, partial shifts okay too!

What happens day of?

Everyone has access to the heat schedule which includes both their competition time as well as when they are scheduled to judge another team. Every team has a one heat gap in between both of these times so they can either warm-up before their heat or not have to judge directly after. The doors will open at 8:30am and warm-up will be DIY in 608. We recommend teams coordinate a time to meet, get dressed up and warm-up. Anyone can come as early as doors open and we encourage everyone to stick around and watch the insanity! Invite friends and family too!

Directly after your heat ends you will take a group picture with a gym photographer in front of 608

At 12pm after the last heat ends we’ll have some words by the BCHS and then do the awards ceremony and group picture. If your heat is earlier in the day and you need to dip for a bit we encourage you to pop back in at the end!

Workout Options

“Fight Gone Bad” is:

3 Rounds For Total Reps in 17 minutes
1 minute Wall Ball Shots
1 minute Sumo Deadlift High-Pulls
1 minute Box Jumps
1 minute Push Press
1 minute Row
1 minute Rest

How do you perform the “Fight Gone Bad” workout and what are the options?
Perform 1 minute of work at each of the 5 stations. Move immediately to the next station after 1 minute. The clock does not reset or stop between exercises. One-minute break is allowed before repeating each round. One point is given for each rep, except on the rower where each calorie is one point. Each team member will start at a different station and rest at the same time. Teams that have 6 members will have two people start on the same station that are not using the same equipment. (different barbells, medballs) We will have two 20″ boxes and two rowing machines available for each team.

With the exception of the row, each station will have 3 standardized options that people can choose from:

• The Push Press and Sumo Deadlift high pull stations will have 75/55/35 lb bars available
• The Wall Ball station will have 20/14/20 medicine balls available
• The Box Jump station will have 20/16″ boxes available.

In order to compete for the top Rx’d prizes athletes will need to perform the workout according to the competition parameters:

• Men’s division will need to do 75lb barbells, 20″ box jumps and use a 20lb medball to the 10′ Target
• Women’s division will need to do 55lb barbells, 20″ box jumps and use a 14lb medball to the 9′ Target
• Athletes may start at any station and still be eligible for the top spot.

Otherwise, you can do any combination of the exercise options that you prefer. If you need something modified please ask any of the coaches before or during the event, otherwise, here are some common substutions:

• Wall Balls > Medball Squats
• SDHPs > Deadlifts or KB Swings
• Box Jumps > Step-Ups
• Push Press > DB push press or burpees

How do you score the “Fight Gone Bad” workout?
Score is the total cumulative number of repetitions completed of all movements in all 3 rounds.

What is a good score for the “Fight Gone Bad” score?
– Beginner: 150-250 reps
– Intermediate: 250-350 reps
– Advanced: 350-450 reps
– Elite: 500+ reps

Workout of the Day

ASSISTANCE

3 Progressive Sets:
12-18 Plate or DB Pull-Overs
Floater Exercise

Floater Options
A: 16 Weighted Reverse Lunges
B: 16 Double Kettlebell Deadlifts
C: 25 Tuck-Ups

METCON

Every 3:00 x 3 Sets
3 Shoulder Presses
15/2 Cals Air Bike

Every 3:00 x 3 Sets
3 Push Presses
10/8 Cals Air Bike

Notes
Every 3:00 perform the shoulder to overhead movement followed by a sprint on the bike. The presses should be progressive, adding weight each set if you’re able to. The bike sprints should be high effort every round. Your scores in this workout are your press weights and bike times separately.

CrossFit Group Class Programming Template (WK7/8)

Charles and Lee putting in some Grunt work last Friday

Free Nutrition Seminar today at 12!

Gentle Nutrition: Nutrition without Diet Culture BS

Can good nutrition exist without food rules? Yes, but the truth is, to eat a little healthier we
need to chill out around food. In this lunchtime webinar, we’ll discuss what nutrition looks like
outside of the lens of restriction, differentiate between gentle nutrition and diet culture’s
version of nutrition, put nutrition’s impact on health into perspective and introduce a new
framework for thinking about healthy eating. You’ll walk away with a better understanding of
your body’s hierarchy of nutrition needs, evidence-based guidelines for what makes up healthy
eating patterns, and a few concrete examples of what eating well might look like. Come with
questions and/or feel free to send them to laura@whatweeat.nyc beforehand to make sure
they are addressed.

When: Wednesday, October 11th at noon.
Register in advance here.

After registering, you will receive a confirmation email containing information about joining the
meeting. Laura will send out a recording to all who registered shortly after the seminar is over
so no worries if you can’t make it live.

Laura Geraty, MS, RD, LDN
Laura Geraty is a weight-neutral registered dietitian, certified Intuitive Eating counselor,
personal chef and chef instructor based in Brooklyn. She earned her master’s in nutrition
communication at Tufts University’s Friedman School of Nutrition and completed her dietetic
training at Beth Israel Deaconess Medical Center, both in Boston, Massachusetts. Laura began
her nutrition career working as an outpatient dietitian at Boston Medical Center before moving
to New York where she transitioned to private practice. When not working with clients, you will
find Laura at one of our many neighborhood playgrounds with her two small kids, cooking in
her kitchen, or walking through Prospect Park.

Workout of the Day

STRENGTH

Romanian Deadlift
8-8-8-8

Notes
Perform one empty barbell then 4 total progressive sets on the RDL. Use weights as heavy or potentially heavier than you would perform deadlifts with for 8s.The bar will be taken out of the rack and we recommend a switch grip on the latter two sets so that grip strength is less of an issue. Only go as low as you can low/heavy as you can maintain back extension.

METCON

EMOM 3 Rounds
A: Kipping Toes to Bars
B: Box Jump Overs
C: Push-Ups
D: Sumo Deadlift High Pulls 75/55/35
E: Rest

Notes
Each minute, perform AMRAP on each movement. Choose a version of each exercise that will get you somewhere around 15-25 reps per movement per round.

Toes to Bars
Do not rip your hands. 1:00 is a long time to be doing T2Bs so pick a number you’re happy with and try to be consistent across three rounds. For example you might want to do 15 reps each round, and perform a set of 10, then rest for about :30 and then another set of 5 each round.

Additional options:
Partial ROM T2Bs
Knees to Elbows
Supine leg raises + hip lifts

CrossFit Group Class Programming Template (WK7/8)

Congrats to Ashley M on her 3:20:22 Chicago Marathon performance. That’s a 7:38 average mile pace for 26.2 miles. This was an 11 minute PR for her and she qualified for the Boston Marathon as well. Incredible!

Things be happening!

Free online nutrition seminar this Wednesday at 12pm

Can good nutrition exist without food rules? Yes, but the truth is, to eat a little healthier we need to chill out around food. In this lunchtime webinar, we’ll discuss what nutrition looks like outside of the lens of restriction, differentiate between gentle nutrition and diet culture’s version of nutrition, put nutrition’s impact on health into perspective and introduce a new framework for thinking about healthy eating.

When: Wednesday, October 11th at noon.
Register in advance here.

New hoodies available for pre-order

New DRIP. Check out these Tie Dye Hoodies available for preorder until Monday. If you don’t preorder, you won’t get one!

Order and see pic here!

Fight Gone Bad volunteers needed

We need volunteers from 9-12pm that can help enter scores for Fight Gone Bad! Please let us know if you can help out for a full or partial shift! Also are you interested in being an MC while the main MC Katie Harper warms up and does FGB? Roughly from 945-1045. email crossfitsbk @ gmail.com if you can help

Workout of the Day

ASSISTANCE

EMOM x 4 Rounds
A: 12-16 Swings + 8-12 Goblet Squats
B: :45 Anchored Sit-Up Hold
C: :30 Right Arm Rows / :30 Left Arm Rows
D: Rest but don’t put down the Kettlebell

Notes
This EMOM should be challenging but sustainable. Pick a medium heavy Kettlebell and get after it!

STRENGTH

Back Squat
20RM

Notes
In 1-2 attempts, see if you can establish a new 20RM. For seasoned lifters, this will be a very hard set, for newer lifters it should still be hard, but maintaining consistent technique for all 20 reps is more important than total loading.

A 20RM is roughly 60% of your 1RM, however the higher we go in reps, the greyer things with %s become. In this cycle we performed 15s, 12s and 10s. If you did all three, choose which one felt the hardest for you or closest to your max at that rep range and plug the numbers into THIS CALCULATOR to give you an idea of what 60% might be for you today. This number may be lower or higher than you’re able to achive today but it can be a helpful target. If you came on the heavy 15 day and think you had gas in the tank, you might try that same weight for 20 reps today. A target for 135 might look like the example below:

45lbs x 20 Reps
95 x 15 reps
115 x10 reps
135×3 Reps

1st Attempt: 135×20

If you felt like that was it, feel free to call it a day! If you racked and and immedatly felt like you could have gone substatntially heavier you can rest 5:00 and then perform one more attempt.

2nd Attempt: 145×20

CrossFit Group Class Programming Template (WK7/8)

Karl and Mikey at FGB last year, MEOWWWW

Fight Gone Bad Heat Schedule

You can see the heat assignments for Fight Gone Bad below. This link will contain the team and competitor information, heat assignments and real time scoring during the event!

Fight Gone Bad 2023 Event Link

Workout of the Day

FLOATER STRENGTH

Back Squat
20 RM

Shoulder or Bench Press
3-3-3-3-3

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

Notes
Choose one lift and potentially a second DB/KB BW movement for a superset to round out your week.

METCON

AMRAP 10:00:
18/14 Cal Row or Bike
60 Double Unders

Notes
Focus on controlling your breathing as you charge through this couplet. The double unders and row/nike should take you around a minute or less to complete each.

CrossFit Group Class Programming Template (WK6/8)

The Ladies of 10am Class

Pre Order these Hoodies!

We have a new hoodie only available for preorder! We are taking orders until next Monday and then they’re gone. If you want it, put in your order because we will not have extras!

Order here!

Workout of the Day

10 Rounds for max Burpees

In 1:30 perform:
7 Kipping Pull-Ups
9 Power Cleans
AMRAP Burpees

Rest 1:30

Notes
This is a high volume interval workout with a 1:1 work to rest ratio. Choose a pull-up and power clean variant that will allow you to perform most or all of the rounds unbroken or such that you get at least :30 of burpees each round. Your score is the total number of burpees you’ve completed.

Kipping Pull-Ups
Full volume:70 Reps
Volume Scale: 4-7 reps
Movement Scale
Strict or banded 4+ reps
Jumping or Ring Rows: 7 Reps

Power Cleans
Should be medium weight and touch and go reps
Full Volume: 90 reps
Weight suggestions +/115/95/75/55
Technique mod: Deadlifts

CrossFit Group Class Programming Template (WK6/8)

Asha and Joy rocking out during Fight Gone Bad 2015. Fight Gone Bad 2023 is 1 week away!!!

WHO DOES FIGHT GONE BAD ACTUALLY BENEFIT?

The short video below showcases some of the real people and represent so many more that benefit from the work of Brooklyn Community Housing & Services. People who need support getting back on their feet with dignity and necessary resources. If you’re on a Fight Gone Bad team, remember that we keep this event free and ask that everyone donate at least $30 to themselves or a teammate. If you’re not doing Fight Gone Bad, this is a great way to support a fellow CFSBKer who is! We have 80 people registered for the event, so show them and the greater Brooklyn community some love!

DONATE HERE!

Workout of the Day

ASSISTANCE

3-4 Rounds
270m Tandem Farmer/Sandbag Carry
20-30 Synchro Tuck-Ups

Notes
With a partner walk 270m. One partner will hold a sandbag while the other holds a pair of Dumbbells or Kettlebells. Partners may switch implements as desired during the carry. When you both return, perform 20-30 unbroken and synchro tuck-ups then head right back outside.

FLOATER STRENGTH

1+1/4 Back Squat
3-3-3-3-3

Shoulder or Bench Press
10-10-10-10-10

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

Notes
Choose one lift and potentially a second DB/KB BW movement for a superset to round out your week. Tomorrow we have Power Cleans, burpees and pull-ups

CrossFit Group Class Programming Template (WK6/8)

Katie and Danny are getting married later this month!

Fight Gone Bad Fundraising Update

Workout of the Day

3 Intervals of:

AMRAP 4:00
6 Push Jerks
12 Total Alternating Pistols
24 Double Unders

4:00 Rest

Notes
Aim to get about 2-3 rounds per AMRAP. Challenge yourself on the jerk and try something new with the pistol options.

Push Jerks
Will come out of the rack
Heavy and unbroken 135/115/95/75/55…
Modify to Push Press for flexibility, stability or experience level considerations

Pistols
Use one of the versions we cover in class today.
Modify down to 8 total reps if needed
This should feel like a pistol workout

Double Unders
24/12 Double Unders
36/24 Single Unders

CrossFit Group Class Programming Template (WK6/8)

Two of the many friendly faces of CFSBK, Toni and Jenn

Scaling the Pistol

Workout of the Day

METCON

From 0-4:00:
10 Bench Presses
30/25 Cal Bike

From 4:00-8:00
10 Bench Presses
25/20 Cal Bike

From 8:00-12:00
10 Bench Presses
20/15 Cal Bike

From 12:00-16:00
10 Bench Presses
15/10 Cal Bike

From 16:00-20:00
10 Bench Presses
10/10 Cal Bike

Notes
This workout is a repeat of week 2 except with 10 reps on the bench instead of 15. The weight on the bar should stay the same and be around 60-65% of a 1RM if you have one. Most of the rounds should be unbroken but 2-3 sets in the later rounds is acceptable. Rack the bar 2 reps before failure at any point in the workout. Watch your cadence/RPMs on the bike and aim to increase that number every round. Every bike interval should take you less than 2:00 to complete, adjust volume as needed.

ASSISTANCE

2-3 Progressive sets of:
A1: 20-30 Supine Leg Raises + Hip Lifts
A2: Floater

Floater Options
– SA DB Bent Over Rows (8-20 Reps)
– Heavy Goblet Squats (10-15 Reps)

Notes
Perform the Leg Raises and one of the floater options for 2-3 progressive sets.

CrossFit Group Class Programming Template (WK6/8)

Welcome recent Foundations grads Rish, Ingrid and Hannah!

JOIN REGISTERED DIETITIAN LAURA GERATY AT HER NEXT FREE NUTRITION SEMINAR FOR
THE CFSBK COMMUNITY!

Gentle Nutrition: Nutrition without Diet Culture BS

Can good nutrition exist without food rules? Yes, but the truth is, to eat a little healthier we
need to chill out around food. In this lunchtime webinar, we’ll discuss what nutrition looks like
outside of the lens of restriction, differentiate between gentle nutrition and diet culture’s
version of nutrition, put nutrition’s impact on health into perspective and introduce a new
framework for thinking about healthy eating. You’ll walk away with a better understanding of
your body’s hierarchy of nutrition needs, evidence-based guidelines for what makes up healthy
eating patterns, and a few concrete examples of what eating well might look like. Come with
questions and/or feel free to send them to laura@whatweeat.nyc beforehand to make sure
they are addressed.

When: Wednesday, October 11th at noon.
Register in advance here.

After registering, you will receive a confirmation email containing information about joining the
meeting. Laura will send out a recording to all who registered shortly after the seminar is over
so no worries if you can’t make it live.

Laura Geraty, MS, RD, LDN
Laura Geraty is a weight-neutral registered dietitian, certified Intuitive Eating counselor,
personal chef and chef instructor based in Brooklyn. She earned her master’s in nutrition
communication at Tufts University’s Friedman School of Nutrition and completed her dietetic
training at Beth Israel Deaconess Medical Center, both in Boston, Massachusetts. Laura began
her nutrition career working as an outpatient dietitian at Boston Medical Center before moving
to New York where she transitioned to private practice. When not working with clients, you will
find Laura at one of our many neighborhood playgrounds with her two small kids, cooking in
her kitchen, or walking through Prospect Park.

Workout of the Day

SKILL: Handstands

METCON

AMRAP 20:00
270m Run
8 Strict Handstand Push-Ups
16 Sumo Deadlift High Pulls

Notes
Get after this 20 minute AMRAP! Try to get 6-8+ Rounds.

SDHP: 95/75/55/35
HSPU Options:
8 Strict
8 Kipping or partial ROM
8 Box Piked HSPU
12 DB Shoulder Presses*

*if you start to fail within a set transition to push presses

CrossFit Group Class Programming Template (WK6/8)

Want to improve your hand and head stands? Check out the UpsideDown Class!!!

This class is a modern approach to hand balancing. We will learn rules, and then break them! Great for curious minds and bodies, this class will help expand your practice here at CrossFit. Come advance your capabilities through this inversion work deep dive. students will be given tasks according to their level- ie experienced hand balancers are and new students are equally challenged and welcome. There is no age limit, no weight limit, and no prerequisites other than an open mind, patience, and the ability to touch the floor.

Wednesday’s at 10 and 11am

Fight Gone Bad Fundraising Total

We’re up to $7,527.92 raised for the BHCS!!!! Amazing work everyone lets keep it going!!!!