Workout of the Day

“Nasty Girls”

3 rounds for time:
50 Air Squats
7 Muscle Ups (Ring or Bar)
10 Hang Power Cleans (135/95…)

Version 2:

3 rounds for time:
50 Air Squats
7 Pull Ups
7 Dips
10 Hang Power Cleans (135/95/75/55…)

Notes
Compare to “Nasty Girls” on the 4th of July. If you were, we recommend you do the exact same scaling to objectively compare your performance. If you were not, choose a tough but doable version of the workout that allows you to finish in 15 minutes or less.

Another metric to consider is quality of movement. Are you squatting to depth every rep? Standing all the way up on your hang power cleans? Performing better range of motion on muscle ups, pull ups, or dips/push ups? However, you approach this workout, pick an option that allows you to move well but challenges you at the same time.

Pull Up Options
7 Strict Pull Ups
7-12 Banded Pull Ups
14 Ring Rows

Dip Options
7 Ring Dips
7-12 Bar Dips
14 Bench Dips or 7-14 Push ups

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CrossFit Group Class Programming Template (WK8/8)

Take a load off after or before training. The view from the CFSBK couch 🙂

Kristi Eramo O’Connell takes on “Nasty Girls”

On July 4th we posted the original and absolute classic video of Nicole Carroll, Annie Sakamoto, and Eva Twardokens taking on “Nasty Girls”. Below you can see CrossFit Games competitor Kristi Eramo O’Connell doing this workout (also with strict muscle-ups) in 2020.

Workout of the Day

STRENGTH

A) Front Squat
Heavy 3

B) Single Arm Dumbbell Row
8 RM

Notes
Today’s squat intensity and loading is relative to how often you’ve hit the squats during this cycle. For new(er) members this may mean establishing a 3 RM for the first time, while for more experienced members it’s just taking an opportunity to load up the bar and get under something heavy.

The dumbbell rows are bench supported. Start with whatever side you consider “weaker” and match the heaviest 8 reps to that side.

METCON

6:00 AMRAP:
6 DB Thrusters
6 DB No Push Up Devil’s Press
6 ea DB Walking Lunges

Notes
Choose a weight that you can complete all the movements in unbroken sets. For the walking lunges, the dumbbells can be held at the side suitcase style.

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CrossFit Group Class Programming Template (WK8/8)

Registration for Fight Gone Bad 2023 on 10/14 is live!!

WHAT IS FIGHT GONE BAD?

Fight Gone Bad is one of our oldest and largest community fundraising events. This event originally started via an affiliate fundraising competition initiated by CrossFit to benefit sportsgrants. After three years, the program ended but we decided to continue the tradition and make it our own. Since 2008, we’ve raised over $400,000 for a variety of charitable organizations. This year we will be raising funds for BCHS Brooklyn Community Housing and Services.

3 Rounds, as Many Reps as Possible, of:
Wall Balls, 20lb, 10ft / 14lb, 9ft
Sumo Deadlift High-Pulls, 75/55 lb
Box Jumps, 20″ box
Push-presses, 75/55 lb
Row

In this workout, you move from each of 5 stations after a minute. The clock does not reset or stop between exercises. When the announcer calls “Rotate,” athletes must move to next station immediately. Each of the 3 rounds is 4 minutes, followed by a one-minute rest. One point is given for each rep, except on the rower where each calorie is one point.

Here’s an explanation of FGB in detail in a vintage video. And don’t worry! We’ll have scaling options available for everyone!

HOW DOES IT WORK??

We will group registrants into teams of 5-6 people. Each team will pick a team name and plan on how to workout in style with their best costumes. You’ll be assigned a heat time as well as a judging time the day of. You and your teammates will throw down together at the same time of another team. Each team captain will also set up a fundraising page (we will make a main fundraising page that everyone can just join) and their team will raise funds. Prizes will be available for top fundraisers, best costumes and more!

SIGN UP TODAY!

Workout of the Day

STRENGTH

Turkish Get Up
1-1-1

Notes
Using a Dumbbell or Kettlebell, work up to a challenging single of one Turkish Get-Up on each side.

METCON

15:00 AMRAP:
5 Strict Chest to Bar Chin-Ups
10 Alternating Single Arm KB Swings
20 Alternating Box Step-Ups

Notes
Move at a steady pace on this workout. You should be able to perform 5 unbroken Chin-Ups for the first few rounds or all of this workout. If that’s too challenging add a band for assistance, if it’s too easy, add a dumbbell between the thighs or feet. The Kettlebell swings should be unbroken every round. The step-ups may be bodyweight only or loaded with DBs.

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CrossFit Group Class Programming Template (WK7/8)

Synchro Sumo Deadlift High Pulls

The Turkish Get Up

This is a great overview on today’s unconventional strength segment. The TGU will challenge your coordination, balance, stability and strength. Happy lifting!

Workout of the Day

SKILL: HANG SNATCH

STRENGTH

Every 2:00 for 5 sets:
3 Hang Snatches

Notes
Everyone should aim to perform squat snatches, however if you are new to this lift or struggle with squat depth you may want to focus on hang power snatch today instead.

METCON

 

3 rounds for time:
10 Ground to Overhead (95/75/55…)
400 m Run

Notes
Choose a weight that allows you to quickly cycle the barbell from ground to overhead in an unbroken set for the first round. Your choice if snatch or clean to overhead allows you to move faster/better.

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CrossFit Group Class Programming Template (WK7/8)

REGISTER FOR FIGHT GONE BAD 2023!

Registration is live for Fight Gone Bad 2023 taking place on 10/14 starting at 9am.

WHAT IS FIGHT GONE BAD?

3 Rounds, as Many Reps as Possible, of:
Wall Balls, 20lb, 10ft / 14lb, 9ft
Sumo Deadlift High-Pulls, 75/55 lb
Box Jumps, 20″ box
Push-presses, 75/55 lb
Row

In this workout, you move from each of 5 stations after a minute. The clock does not reset or stop between exercises. When the announcer calls “Rotate,” athletes must move to next station immediately. Each of the 3 rounds is 4 minutes, followed by a one-minute rest. One point is given for each rep, except on the rower where each calorie is one point.

Here’s an explanation of FGB in detail in a vintage video. And don’t worry! We’ll have scaling options available for everyone!

How does it work??

We will group registrants into teams of 5-6 people. Each team will pick a team name and plan on how to workout in style with their best costumes. You’ll be assigned a heat time as well as a judging time the day of. You and your teammates will throw down together at the same time of another team. Each team captain will also set up a fundraising page (we will make a main fundraising page that everyone can just join) and their team will raise funds. Prizes will be available for top fundraisers, best costumes and more!

Sign up today!

Workout of the Day

FLOATER STRENGTH

Choose ONE of the following lifts below:

A: Bench Press
3×5 reps, across

B: Front Squat
4×4, across

C: Split Jerk
7×1, building

METCON

“Ellen”

3 Rounds for time of:
20 Burpees
21 Alternating Single Arm DB Snatches (50/35/20…)
12 Dual DB Thrusters (2×50/2×35/2×20….)

Notes
There is a 15:00 cap on this workout and it should take around 8-13:00. If needed, scale the burpee volume to 15 per round and/or remove the push-up.

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CrossFit Group Class Programming Template (WK7/8)

Cole is a staple of OG AND one of the coaches at Queer Trans Strength NYC, hosted at CFSBK every Sunday.

Leo & Phil’s recent Trip to Maui amid the Fires that destroyed Lahaina

Phil and I just got back from a trip to Maui with Phil’s whole family (13 people total), and we wanted to share our experience.

We got to Maui Sunday (8/6) to a rental house about six miles north of Lahaina. Monday, we went out to Lahaina on historic Front Street. Gorgeous—had a blast. Tuesday morning, the power went out; then phone/internet service.

Tuesday night, we got in a van to dinner, but the road was stalled, and we saw a column of black smoke ahead. We had no idea why. We turned around, threw together a quick dinner at home, and played board games. Later, from the roof, we saw the bright glow from the fires. I think that’s when we really started to worry.

Here is what historic Front Street in Lahaina looks like now. The red circle blob is where Phil and I had taken sunset photos just two days earlier.

In the morning, still no power or service. The local sewage systems ran on electricity, which the smell outside soon confirmed. We learned on AM radio bits and pieces of what happened, but very little. Reporters couldn’t get in, with roads blocked, traffic lights off, and landlines down. You all knew a lot more about what happened than we did.

Valeria and John—a local husband/wife team hired to cook some of our meals—brought their two kids to our rental. They had left their home when a police car drove past blaring “Evacuate, evacuate,” bringing almost nothing with them. Still, they made us all breakfast (surreal), while their kids played in the pool. It was supposed to be the kids’ first day of school, but their school was closed, and, it turns out, destroyed.

Val and John went to check on their home, only to find it had burned to the ground. John kept thinking about things he wished he’d grabbed. His third grader son kept showing us the one picture of what was left of his house. That day, Val and John and their kids stood in line for over five hours at the supermarket to get food for their family and ours. We didn’t realize they were doing this—no phone service. We ate together and they all stayed at our house.

That supermarket plaza served as town square. Locals gathered to learn the latest, get what supplies they could, and help each other. News spread by word of mouth. Someone heard there would be gas at 4pm. The ice truck would be back at 3pm. Oh, here’s a guy handing out spam and egg meals.

Thursday morning, Val and John again cooked breakfast (so surreal), then went scouting for friends. Phil’s family managed catch some helicopters out. Val and John helped us get the family up to the airport, with their luggage (CrossFit!).

Phil and I stayed one more night. That evening, Val and John rescued their 84-year-old neighbor, Linda. She had spent three days alone in her home, with her all her neighbors’ houses burning around her. She still had soot caked up under her nose. Val and John made dinner. We ate again in makeshift lighting. Linda said it was the best food she had ever tasted.

At dawn Friday, Phil and I left. We drove through the still-smoking ruins of Lahaina.

30 minutes later, we were in Kihei, which was fine—power, internet, ice, fresh food, and folks just going about their day. The cognitive dissonance is hard to describe. As is the experience of the locals, still working as they processed what happened. (“I have family over there I haven’t been in touch with; I don’t know how they are.”)

We flew back Sunday/Monday. We’re fine and happy to be home, but we’re still thinking about the people on Maui.

If you can and would like to help the folks on Maui, one option I’ve found is the Maui Strong Fund. Another is this GoFundMe for Val and John’s family, set up by Phil’s family who is incredibly grateful for their help and worried for their future.

Leo and Phil

Workout of the Day

METCON

12:00 AMRAP:
3 Strict Toes to Bar
6 Renegade Row
9/6 Calories on Bike

Options for Strict Toes to Bar
3-6 Strict Hanging Knee Raises
6 V-Ups or Tuck Ups

STRENGTH

A1. Split Jerk from the racks 7×1 reps

A2. Clean Pulls 5×3

Notes
Today we continue to focus on split jerk technique and will work from the racks. Resist the urge to max out today unless your lifts are looking and feeling great. Your goal should be consistency with your technique and that means making more lifts! As a reminder, next week we will work up to a heavy clean and jerk to finish off the cycle.

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CrossFit Group Class Programming Template (WK7/8)

KH, Monica and Madison putting in the work during the 1k Row, 50 Wall Ball metcon this week!

Eva T Rack Jerks in the original CrossFit gym

This video from the CrossFit archives is living legend Eva T doing some heavy Rack Jerks. This was taken at the original CrossFit gym started by Greg Glassman in Santa Cruz, CA. Everything that CrossFit is as a methodology, community and sport originated in that building and grew organically over the past 24+ years. Check out Eva’s training session below. Eva was a high level alpine skier and long time seminar staff for CrossFit HQ. The benchmark workout “Eva” is named in her honor.

Workout of the Day

“Strict Lynne”

5 rounds not for time of:
Max Reps Bodyweight Bench Press
Max Reps Bodyweight Strict Pull ups

Rest as needed between exercises.

Notes
We are taking a break from heavy 5’s this week to perform a classic CF Benchmark workout “Lynne”. Every week, we’ve performed drop sets, so you should have a really good sense of what lifting to failure is like.

If working to true maximums, you will need to make sure you rest adequately before alternating to the next exercise.

If you are new to benching and unsure of how to choose the right loading for your bench press, think in % of bodyweight (25%, 33%, 50%….) or simply aiming to hit at least 8-10 challenging reps every round.

For instance your workout may look like this:

5 rounds not for time of:
10 Bench Press
10-12 Ring Rows or 8-10 Strict or Banded Strict Pull Ups

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CrossFit Group Class Programming Template (WK7/8)

Saturday morning at CrossFit South Brooklyn <3

2 Lynne Demos

Allison Scahill, Megan Mitchell, and Nicole Evans Scale Lynne

CrossFit OG Brendan performs Lynne 14 years ago

Workout of the Day

ASSISTANCE

AMRAP 15:00 for quality:
10-12 DB Pullovers
:45-60 Supinated Passive Hang
6-8 ea Staggered Stance DB RDL
:30-:60 Top of Dip Support Hold

Notes
Today’s assistance work is focused on some isometric strength for dips, hinge prep for the deadlifts, and lat flexibility and strength.

METCON

5 Intervals of:

In 1:30:
15 Touch and Go Deadlifts
30 Double Unders
AMRAP Burpees over the Bar

1:30 Rest

Notes
The focus for today’s workout is barbell cycling and efficiency with transitions. Think about choosing a light to moderate deadlift weight so you can cycle reps every round with GREAT form (75 reps!). Put more effort and intensity into the burpees. Aim to have at least 30 seconds for burpees for most of your rounds – scale double under reps as needed.

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CrossFit Group Class Programming Template (WK7/8)

August Member of the Month: Lauren McCay!

In our latest installment of the Member of the Month series, we give a resounding hellooo to Lauren McCay! Lauren has been a highlight and fixture of CFSBK since 2015. Her ever-present smile and friendliness is noticed by all, and she has that special something that makes us glad she’s under our roof. She’s an excellent WOD partner and cheerleader, ready and willing to show someone new the ropes with open arms, and supports CFSBK at every turn. We are incredibly happy to be celebrating Lauren and hope you enjoy getting to know more about her as much as we did!

Name (and any nicknames): Lauren McCay, Laur, LMAC, LMC

Where were you born, and where did you grow up?: I was born in Tempe, Arizona and grew up in San Diego, California.

How long have you been CrossFitting, and how did you arrive at CFSBK?
I did Foundations with Coach Jess at CFSBK in October 2015. I played basketball and rowed in high school, and was an avid Cardio Funk participant in college, so when I moved to New York I spent a few years trying to find something fun and high energy to occupy the fitness side of my life. I got into HIIT programming via ClassPass, but the gyms were far away and it was difficult to get to class as much as I wanted to. Around the same time, a friend in North Carolina had gotten into CrossFit and spoke very highly of it. Intrigued, but also intimidated, I read a few dozen Yelp reviews about what a welcoming and supportive community CFSBK was before working up the courage to venture down the two and a half blocks from my apartment to see what it was all about. I was hooked from week 1!

What are your current fitness goals?
To actually do my physical therapy programming in conjunction with group class
To challenge myself with even small increases in weight when I feel nervous about pushing myself

What keeps you coming back to CFSBK?
I’ve never felt so positive about myself as I did when I started lifting. It is so fun, empowering, and refreshing to feel strong and to focus on what my body can do rather than what it looks like. I love that all the movements are scalable. That has helped my mindset shift from “Ugh, I need to be better” to “I can push myself to do something different from last time and that is enough.” That, and, of course, getting to chat about all things Marvel and food with the 7 and 8 AM crews!

Program your nightmare workout

100 thrusters for time. Night. Mare.

Program your dream workout

EMOM x 18 min
5 Power Cleans
10 TTB
:30 Assault Bike

Favorite and least favorite lift

Favorite: Power Cleans <3

Least Favorite: Overhead Squats

What are you recommending right now?
The Money with Katie Show, a podcast about personal finance, and Farm to People, a CSA-like delivery service.

What are you up to when you’re not at 597 (or 608) Degraw Street, and do you have any hobbies?
Thanks to my pandemic career change, I get to spend a lot of time perfecting my deadlift and sandbag carry techniques as a lead designer at Rosehip Social Florist in Williamsburg (more of my work can be viewed at Daymoon Floral). Otherwise, I love to cook, read, and eat desserts that my husband, previous AOTM Steven, makes.

Any advice for new CFSBKers?
Join in! Sign up for Fight Gone Bad, go to the Art Show, and just go for it when it comes to events. It’s so fun to get to know your fellow gym-goers, and putting yourself in situations where you have an excuse to talk for more than the two minutes between back squat sets really opens the door.

Workout of the Day

STRENGTH

A1) Front Squat 4×4 reps @ 20X1, across

A2) Tripod DB Rows 3×8-10 ea, pause 1 count at the top of each rep

Notes
This week we drop another 2 reps, so aim to increase weight slightly from Week 6 and shoot for RPE 8-9/10 by your final set. You can also compare today’s weight to Week 4 where we did a 4×4.

Next week we will test our front squats, so leave a little bit in the tank this week and focus on consistency with your speed out of the bottom of the squat and range of motion. Aim to make every rep look smooth – even if it’s a tough weight!

METCON

For time:
1000 m Row
50 Wall Ball Shots

Time cap: 10 minutes

Notes
Can you do the wall balls in an unbroken set? Think about choosing a med ball that allows you to do larger sets (at least 10 reps per set) after a challenging row.

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CrossFit Group Class Programming Template (WK7/8)

Front Desk Staff Needed @ CFSBK!

CFSBK is looking for new talent to staff the Front Desk. Responsibilities include handling inquiries from walk-ins, managing basic membership issues, light cleaning/organization, and other miscellaneous duties. Ideally, we’d like to hire from within so that candidates are already familiar with CrossFit and CFSBK, but we are open to talking to new folks if they’ve got good people skills and are committed to joining the gym. On top of an hourly wage, FD staff will also receive a comped membership. We are looking for people who keep a consistent schedule and commit to six months of work with us (barring extenuating circumstances).
We will be interviewing this month and hiring a new staff member for immediate training. If you’re interested please contact us with your availability and any related experience!

Workout of the Day

SKILL: Sandbag Cleans

Notes
After reviewing sandbag clean technique, take some time to work up to a HEAVY sandbag clean.

PARTNER METCON

AMRAP 18:00:
10 Sandbag Squats
20 Sandbag Cleans over the Bar
270 m Sandbag Carry with your Partner

Notes
Divide the work evenly between both partners. For the carry, alternate as needed but don’t let the sandbag touch the ground. If it does, penalty is 20 calories per person on the Air Bike (every time you set it down) at the end of the workout.

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CrossFit Group Class Programming Template (WK6/8)

Thank you to everyone who came out to the meditation half day retreat with Chris Fox! OMMMMMMMMMMg We hope you all had fun.

Sandbagspiration for today