Workout of the Day

STRENGTH

In 12-15 minutes work up to heavy complex of:
7 DB Deadlifts
6 DB Hang Power Cleans
5 ea DB Front Rack Alternating Reverse Lunges

Notes
This dumbbell complex is intended to tax both your grip and lower body strength and endurance. Rest as needed in between your attempts to build to a max load for the day.

METCON

2 rounds for max meters and rounds of:
5:00 Row for Calories
5:00 Couplet AMRAP

Couplet:
2 Wall Walks
4 Burpee Box Jumps

Notes
You will finish this workout with two row distances and two rep counts. Work hard and try to stay consistent. The rep count on the burpee box jumps is low, so this might be a day where you try to jump to a slightly higher box or simply work on maintaining a faster pace with that skill.

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CrossFit Group Class Programming Template (WK6/8)

Coach Jeremy, Margie, Jess and Chris and David.

Conscious Sangha Half Day Retreat @ CFSBK Today!

Happy internal travels to everyone taking Chris Fox’s retreat at CFSBK. You should have received an email with information about the event so check your inbox if you missed it! We’ll also be selling the meditation pillows after the event!

Wall Walk Tips

Walk walk tips from, a different time.

Workout of the Day

FLOATER STRENGTH

Choose ONE of the following lifts below

A: Bench Press
3×5 reps

B: Front Squat
4×8, across

C: Clean and Jerk
7×1, building

Notes
Feel free to superset any of these with some Chin-ups, DB Rows or another low skill movement or anything that would round out your week.

METCON

“Helena”

3 rounds for time:
400 m Run
12 Bar Muscle-ups
21 DB Snatches (35/50 lb)

OR

“Helen”

3 rounds for time:
400 m Run
21 KB Swings
12 Pull-ups

Notes
“Helen” is a benchmark CrossFit workout and is supposed to be an all-out sprint. The swings and pull-ups should be easy enough that you are still able to push the pace on the runs. “Helena” is a more advanced version of the original benchmark that was featured in this year’s CrossFit Games. Suggested competition weights for these workouts are 24/16 kg for the kettlebell swings and 50/35 lbs for the dumbbell snatches.

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CrossFit Group Class Programming Template (WK6/8)

20 new barbells ready to rock! Thanks to everyone who helped unpack these yesterday!

Helen and Helena inspiration for today’s workout

64-Year-Old Susan Clarke Does CrossFit Benchmark Workout Helen

2023 CrossFit Games Individual Women perform “Helena”

2023 CrossFit Games Individual Men perform “Helena”

Workout of the Day

STRENGTH

E2MOM x 10 sets:
1 Clean and Jerk

Notes
Every 2 minutes, perform one power or squat clean and jerk. Try to build up gradually over the ten sets. If form or confidence becomes the limiting factor, maintain or reduce load to work on your consistency.

We will test a heavy single in Week 8, so leave a little bit in the tank and work on getting more comfortable moving some heavier weights overhead.

METCON

Complete as many rounds as possible in 7 minutes of:
20 Dual DB Push Presses
40 Double Unders

Notes
This is a CrossFit workout from June 29th, 2023. Suggested weights are 50-lb DBs or 35-lb DBs. This quick workout will challenge your shoulder stamina. Reduce the loading as needed so that the first set of push presses can be completed unbroken. If you cannot perform a double under you may sub 40 single unders instead or a reduced number of attempts (<45 seconds each round).

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CrossFit Group Class Programming Template (WK6/8)

Whats going on in there?

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The Church of Group Fitness NYT

Workout of the Day

STRENGTH

Bench Press
3×5, across

1 Drop Set (10-20%) x 8-12 reps

Notes
This is our last week of this rep scheme with a drop set! Next week we will perform a CrossFit benchmark workout “Lynne” as one way to test our bench press.

Work up to a set of 5 reps leaving 1 rep in reserve. Repeat this same weight for an additional 2 sets across. The goal is to go slightly heavier than last week, but still hit all your reps!

After your last set, complete a drop set with 10-20% less weight on the bar. The goal is to achieve 8-12 reps, but continue until you hit failure. Now we are expecting slightly less reps with your drop set as weights have increased over the past month.

METCON

Every 3:00 x 5 sets:
125 m Row SPRINT

Notes
The row should take you less than 60 seconds, so scale down to 100 m if necessary to hit the mark with intensity here. Expect to see your final time be slower than the start if you are truly emptying the tank.

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CrossFit Group Class Programming Template (WK6/8)

Some elevated Push-Ups to get the job done!

From the Archives: CFSBK Circa March 2008

CFSBK has come a long way in our 15+ years. Below is a video taken in 2008 from a thruster, bear crawl and kettlebell swing workout in the Brooklyn Lyceum, our home at the time. In this workout you can see Coach David, Coach Jeremy and Margie (still at CFSBK!) as well as Paul, John and Allison. What you see there was the sum total of all the equipment we had at the time. We made due with what we had and slowly grew the gym one day at a time.

Workout of the Day

Max rounds in 3 minutes of:
3 Power Cleans
6 Strict Ring Dips
9 Air Squats

Rest 3 minutes. Repeat for a total of 5 cycles.

Notes
Options for Ring Dips
1 Ring MU + 1-3 Strict Ring Dips
1 Jumping Ring MU + 1-3 Strict Ring Dips
3-6 Strict Ring Dips
6 Strict or Banded Matador Dips
6 Push Ups

This is a version of the workout “The Chief” that is intended to slow you down a bit by performing strict ring dips instead of push ups. If you cannot perform a ring or bar dip you may perform push ups instead – the emphasis will be on strict form. For all dip work this may mean breaking up reps from the start to consistently achieve a full range of motion.

Competition loads for this workout are 135/95, but should be a moderate weight you can cycle for the entire workout and move well. At the start of each round start over at the power cleans regardless of where you left off the previous one.

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CrossFit Group Class Programming Template (WK6/8)

This weekend former CFSBK coach and current owner of Bell City CrossFit Melissa Loranger dropped in! Here she is with a couple other bonafide CFSBK OGs Keith and Jill.
Keith W: Started April 2011
Melissa L: Started February 2010 and coached 2012-2018
Jill C: Started October 2013

THIS WEEKEND: CONSCIOUS SANGHA HALF DAY RETREAT AND WORKSHOP WITH CHRISTIAN FOX

Mechanics and Practical Application of Meditation, Mindfulness, and Working With The Breath

We all hear about the benefits of meditation, yet many find it challenging to actually practice and/or bring the benefits into our everyday lives. These challenges are often due to misconceptions: that busy people don’t have time, or that meditating means uncomfortable bodily contortion, a quiet mind, and a profound spiritual experience. During this half day retreat we’ll drop those unhelpful notions and develop a learned understanding of the practices that’ll leave us feeling excited and inspired to explore, both on and “off the cushion”.

What is this?
An opportunity to learn the mechanics of a few different practices and approaches to meditation and working with the breath. You’ll walk away with a deeper knowledge on topics ranging from how to settle down, how to create a comfortable posture, how and when to (and not to) focus, what to do with unpleasant feelings like anxiety, sadness, boredom, restlessness, etc… Basically how to not feel like a crazy person who cannot sit still or quiet their own mind! And importantly, it’s a chance to practice together with other folks, ask questions, and share experiences.

Who is this for?
For the brand new beginner as well as the more seasoned meditator, anyone who wants to learn to live more thoughtfully, intentionally, and skillfully, and to engage these practices in their everyday “normal” life.

You do not need to be flexible or comfortable sitting on the floor. Meditation cushions and other props exist for a reason! And seated in a chair is a perfectly acceptable, very common posture, and despite what some believe, and 100% “counts” as “real” meditation.

What can I expect?
Logistically, the day will involve alternating periods of instruction and formal practice of both seated and walking meditation, each lasting from a few minutes to no longer than 30 minutes. Silence will be encouraged for the most part, but there will also be small group sessions along with opportunities to ask questions.
If you’re new to meditation or have tried and failed before, I hope you walk away with a sense of freedom from what you’ve thought meditation “should” be and inspiration to create your own practice, however small you choose to begin. If you’ve been practicing for a bit, whether a few months or a few decades, you’ll have the chance to look at your practice from a different perspective, and hopefully walk away with new tools and a renewed commitment to your path.

Enlightenment is not guaranteed 😉 though you’ll walk away feeling lighter than you came.

Who am I?
Christian came to meditation searching for a way to skillfully manage stress that went beyond TV, shopping, alcohol, exercise, or any of the other distractions he was used to. Luckily, though he’d long considered himself a “failed” meditator after many attempts, he returned over and again to the practice. This last time around, instead of listening to a guru, or trying to hold an unnatural posture and “just be still and clear his mind”, he found and turned to a more inclusive, instructive and comprehensive practice–a combination of breathwork, body awareness, and guided meditation, no body contortion required–and has been reaping the benefits ever since.

After years of practicing himself, including multi-day silent retreats at Insight Meditation Society in Barre, MA and in Upstate NY with Josh Korda and Kathy Cherry of Dharma Punx NYC (the NYC-based secular Buddhist community), the COVID-19 pandemic struck. With a helpful nudge from a good friend he’ll be forever grateful for, Chris came to see how these practices could benefit not only himself, but friends and members of his community during an unprecedented period of difficulty. Seeing this, in March 2020 he began offering the popular and continuously running Conscious Sangha Morning Mindfulness sessions remotely, sharing the knowledge he’d gained from his own experience in hopes of benefiting others. He continues to regularly do just that while also attending retreats and sitting with more experienced teachers to deepen his practice and knowledge.

Above all, Chris sees contemplative practice as an integral part of the path to cultivating compassion, both for ourselves as well as for others.

Saturday August 12th 1:30pm- 4:00pm

In an effort to make the day accessible to all who wish to attend, we’re offering three pricing options:
$50 – Scholarship (I need support)
$100 – Base (I am supported)
$150 – Benefactor (I support others)
*Anyone needing further financial assistance, please email chrisfoxnyc@gmail.com

REGISTER HERE!

Workout of the Day

STRENGTH

A1) Front Squat 4×6 reps @ 20X1

A2) Pendlay Rows 4×6-8 reps, pause 1 count at the start of each rep

Notes
This week we drop another 2 reps, so aim to increase weight slightly from Week 5 and shoot for RPE 8-9/10 by your final set.

Pendlay rows require a lot of strength in the hinge position (i.e. spine extension). The most common error is using a lot of hip movement to initiate the row rather than the back. Focus on rowing more towards your hips rather than pulling up to your chest/sternum. Here is a little history behind the Pendlay Row, which was created by Coach Glenn Pendlay.

METCON

4 rounds for max reps of:
:30 DB Swing Clean to Reverse Lunge(switch arms every round)
:30 Rest
:30 Toes to Bar
:30 Rest
:30 Air Bike
:30 Rest

Notes
Toes to Bar Options
Kipping or Strict Hanging Knee Raises
V-Ups or Tuck-Ups

The DB Swing clean to reverse lunge is a more novel type of exercise that requires single leg balance and coordination. Only go as heavy as you can smoothly link your reps together. Yesterday’s workout featured a lot of ab work, so you can sub in strict pull ups or ring rows instead of toes to bar if you need to. Today’s bike is meant to be performed at a tough but sustainable pace – do not treat it as recovery. As a heads up, strict dips are on tap for tomorrow’s workout.

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CrossFit Group Class Programming Template (WK6/8)

Congrats to Danielle Brandon on an incredible CrossFit Games performance coming in at 9th place!

Roman Khrennikov

Roman was coming into the final day of the 2023 CrossFit games with a dominating performance that was putting him comfortably at the top of the podium. Things were derailed when he suffered a foot injury and had to compete the final day on ONE leg. See him gut out Test 11 below. Despite being capped and taking last on the final two workouts, Roman still took 3rd place overall.

Workout of the Day

SKILL: Kipping Pull-Ups

GYMNASTICS STRENGTH

5 Sets for Quality:
5-15 Kipping Pull-Ups
5-15 Push-Ups
:20 L-Sit

Notes
Kipping Pull-Up Options
– Unbroken sets!
– Partitioned sets
– Banded Kipping pull-ups (buy in 1-3+ strict pull-ups)
– 3 sets of 3-5 reps banded > 2 Sets of Jumping

METCON

Tabata Mash up

16 rounds of :20 work and :10 rest:
Jump Rope
Floater Exercise

Notes
Choose a floater option that fits best with your training week so far. Tomorrow we have squats and reverse lunges on tap.

Floater Options
KB Swings
Bodyweight Lunges
V-Ups or Tuck-Ups

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CrossFit Group Class Programming Template (WK5/8)

Steph’s Fight Gone Bad costume last year was next level!

Final Day of the CrossFit Games!

Here are the released workouts!

Workout of the Day

STRENGTH

E2MOM x 5 sets:
5-10 Strict Handstand Push-Ups

Notes
HSPU Options
5-10 HSPU with 1-2 Ab mats
5-10 Piked HSPU
8-12 DB Z or Seated Presses

Work some sub-maximal volume using a version of this movement that you can perform 5-10 reps unbroken with for at least the first 2-3 sets.

METCON

3 rounds for time of:
15 Sumo Deadlift High Pulls (95/75/55…)
15 Front Squats

Notes
Choose one barbell weight you can perform for this volume with both movements. This workout should take less than 10 minutes. Keep your foot on the gas pedal today and challenge yourself to keep moving with the barbell, but focus on maintaining a mature starting position with the SDLHP and full range of motion with the front squats.

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CrossFit Group Class Programming Template (WK5/8)

Lets for for a walk, but make it CrossFit.

CrossFit Games Day 3

Click here to see all the announced workouts

Workout of the Day

FLOATER STRENGTH

Choose ONE of the following lifts below

A: Bench Press
3×5 reps, across

B: Front Squat
4×8, across

C: 5 sets of 3 Power Clean + 3 Push Press, building

Notes
Feel free to superset any of these with some Chin-ups, DB Rows or another low skill movement or anything that would round out your week.

METCON

For time:
50 Burpees
Run 1 mile

Notes
We are more than halfway through this cycle! This workout is a repeat, but in reverse order from Friday July 7th. The 1 mile run is three laps around the block. Aim for a sub-10 minute run – scale the distance accordingly. Let us know which version was “better”!

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CrossFit Group Class Programming Template (WK5/8)

Annie Thorisdottir @ CFSBK

CrossFit Games Day 2 (Live stream today)

Day 1 (Thursday) Individuals

Event Guide // Start Times

4:21 Women’s Final Heat : RIDE

1:04:33 Men’s Final Heat : RIDE

1:56:36 Teams Final Heat : 2-2-2-2 REDUX (Late Coverage)

2:46:50 Women’s Heat 1 : PIG CHIPPER

3:11:48 Women’s Final Heat : PIG CHIPPER

3:46:42 Men’s Heat 1 : PIG CHIPPER

4:11:30 Men’s Final Heat : PIG CHIPPER

Workout of the Day

STRENGTH

A1. 7 sets of 3 Jerk Dips + 1 Split Jerk, from the rack

A2. Clean Deadlifts 5×3, building

Notes
Today’s split jerk complex will emphasize control in the dip portion of the movement and balance. Practicing multiple jerk dips will encourage the lifter to stay balanced on their feet – focus on not shifting too far forward or letting the heels rise in the dip. Technique is still the primary focus, so only load as your reps feel good with footwork, balance, and speed. Check out the video below for a great primer on Jerk Dip technique.

This week the pull variation does not have a pause which will allow you to lift a bit heavier today. Continue to try and use the hook grip as much as possible.

ASSISTANCE

A1: Seated DB Curls
10-10-AMRAP

A2: Side Plank Hip Lifts
:30-:45 ea x 3 Sets

A3: Floater Exercise
10-10-AMRAP

Floater Exercise Options
Single Arm DB Press
Kettlebell Alternating Gorilla Rows
Push-Ups

Notes
Choose a floater exercise that rounds out your week the best. Keep in mind we have burpees on tap for tomorrow’s Metcon.

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CrossFit Group Class Programming Template (WK5/8)

Welcome Foundations grads Didi, Melita, Andre, Tom and JJ!

How to Dip Correctly in the Jerk