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

or

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

Notes
This workout will be retested in Week 8. Plan on challenging yourself with a higher level gymnastics skill (or two), as well as an opportunity to work on movement virtuosity with air squats. This workout is not intended to be long, so pacing and not hitting failure on the gymnastics movements is key. In an effort to emphasize skill work, it’s okay to choose scaling progressions that may force you to slow down a bit.

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 (WK1/8)

Someone tell Omar he’s not supposed to be having this much fun mid workout 😛

CrossFit History: “Nasty Girls”

This workout was originally posted to CrossFit.com on December 4th 2005. The demo below includes OG CrossFit coaches and athletes, Eva T, Annie S and Nicole C performing the workout. For MANY people this was their first exposure to CrossFit and was SO different than what people expected women to be able to do. Gymnastics rings are classically a men’s apparatus and high intensity barbell training was something unheard of, especially for women at the time. We take for granted how different the fitness landscape is not versus 20 years ago, but these three were pioneers in a revolution that would change the way the entire world works out. This video, along with others from that era were one of the main reasons CFSBK exists today.

Workout of the Day

STRENGTH

A1) Front Squat 3×10 reps @ 20X1

A2) Incline DB Prone Rows 3×10-12 reps with 1 count pause at the top of each rep

Notes
Today’s RPE for front squats is 6-7/10 for your 3 work sets at the same weight across. You should plan to do several warm up sets (4-6 rep range) to build up to your first work set. If you start out too high with loading in Week 1 it will be very, very difficult to increase weight week to week. Expect to leave a little in the tank!

Each week the number of front squat reps will decrease and the goal is to increase weight based on your RPE, bar speed, and range of motion. It may not be possible to increase loading every week especially if you are more advanced (or start too high Week 1).

METCON

5 rounds of 1 minute AMRAP:
6 ea Single Arm DB Push Press
AMRAP Double Unders or Air Bike cals in remaining time

Rest 2 minutes

Notes
Choose a moderately tough dumbbell weight you can complete all your reps unbroken on each arm (< 30 seconds). Each interval is short, so instead of subbing Single Unders, try counting all of your double under attempts to work on the skill.

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CrossFit Group Class Programming Template (WK1/8)

Coach Avery will be programming the next 8 weeks of training!

New Training Cycle Details (7/3-8-27)

This 8 week cycle will take us through Fourth of July until the end of summer. With that in mind, here are some of our training biases and an overview of the schedule:

BIASES

Clean and Jerk Progression
This progression will be focused on improving split jerk technique. This may mean working from the rack and performing accessory movements to develop stability and balance in the jerk. The progression will culminate the last week with working up to a heavy clean and jerk.

Multi-Modal Workouts
The past 2 cycles we’ve spent a lot of time working on bodyweight strength and skill work. There will still be gymnastics skill work included throughout the cycle, but we’ll focus on applying those skills into multi-modal workouts (think classic couplets and triplets). This cycle will give you the opportunity to test then re-test a workout at the end of the cycle. This cycle the workout will be “Nasty Girls”. It falls on Tuesday July 4th. If you miss the workout due to the holiday, you can choose to make it up on your own time in OG or simply focus on honing your skills on Tuesdays with the goal of doing this workout at the end of the cycle.

Floater Fridays
Continuing with “”Floater Friday”” where members will have 3-4 options for their strength work which relate to the prior week’s programming. This is a great way to hit a movement you missed or want to bias.

SCHEDULE

Monday Front Squats and Horizontal Pulling Variations
Tuesday Varied Multi-Modal Gymnastics
Wednesday Bench Press
Thursday Clean and Jerk
Friday Floater Strength
Saturday Varied
Sunday Varied Grunt and Aerobic Work

Front Squat Progression
You will have an opportunity to work up to 3 rep max at the end of the cycle. You will perform sets across at the same weight each week with the aim of progressively adding load week to week as reps decrease.

WK1 3X10 reps
WK2 3X8
WK3 3X6
WK4 4×4
WK5 4X8
WK6 4X6
WK7 4X4
WK8 Build up to a 3 RM Front Squat for the day.

Bench Press Progression
WK1: Heavy 5
WK2: 3×8 across, 1 drop set (10-20%) x 10-15 reps
WK3: 3×7 across, 1 drop set (10-20%) x 10-15 reps
WK4: 3×5 across, 1 drop set (10-20%) x 10-12 reps
WK5: 3×5 across, 1 drop set (10-20%) x 8-12 reps
WK6: 3×5 across, 1 drop set (10-20%) x 8-12 reps
WK7: “Lynne”
WK8: Heavy 5, compare to Week 1

Clean and Jerk Progression
WK1: Muscle Clean+Split Press 5x(1+2), Paused Clean Deadlifts 5×3-5
WK2: 1 Clean Deadlift + 2 Hang Power Cleans + 3 Jerks with OH Hold (2 counts)
WK3: 5×5 Split Jerk (from racks), Clean Pulls 5×3
WK4: 1 Power Clean + 2 Jerks
WK5: Jerk Dip + Jerk 7x(3+1), Clean Deadlifts 5×3
WK6: Clean + Jerk EMOM, building
WK7: Push Press + Jerk 3x(2+1), Jerk 5-7×1, Clean Pulls 5×3
WK8: Clean + Jerk, building

As always, it is always a GREAT idea to keep a training log, so you can get the intended stimulus of your workouts. Put a notebook in your gym bag, type a note on your phone, or use Beyond the Whiteboard, which pre-loads all the CFSBK workouts for you, for FREE!

Workout of the Day

For Time:
Run 400m
15 Snatches (weight 1)
Run 400m
10 Snatches (weight 2)
Run 400m
5 Snatches (weight 3)

Notes
Add weight each round to the barbell as the reps go down, you can perform power or squat snatches. We recommend power.

Example weight jumps:
95/115/135
75/96/105
45/65/85

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CrossFit Group Class Programming Template (WK9/9)

Neil and Matt partnered up for the KB swing, weighted sit-up workout from earlier this week.

New Cycle starts tomorrow!

Coach Avery will be programming the new training cycle that starts tomorrow! Full details on tomorrow’s post!

Workout of the Day

“JacintoStorm”

Buy in: 84 Total Double under or singles

7 Rounds of:
12 Air Squats (Tandem)
12 Kipping Pull-ups (Alternating)
12 Kettlebell Swings (Tandem)
12 DB Push Presses (Alternating)
12 Push-ups (Tandem)
12 Deadlifts 95/75 (Alternating)

Cash Out: 84 Total Double under or singles 

How it works:
Partners alternate between working together and one at a time through the workout. So for example partners A and B perform 12 squats together, then partner A moves on to the pull-ups while partner B rests. They switch then move onto the kettlebell swings which are performed again together. The jump rope buy in/cash-out is performed one at a time, alternating as desired until each person hits 84 doubles or singles. This puts the rep count to 84 reps per person, per exercise. For the kipping pull-ups, Push Presses and potentially the push-ups, we recommend individuals cut the volume in half by doing 6 reps instead of 12 each round so they only do 42 reps of some of the more challenging movements.

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CrossFit Group Class Programming Template (WK9/9)

“To be a warrior is not a simple matter of wishing to be one. It is rather an endless struggle that will go on to the very last moment of our lives. Nobody
is born a warrior, in exactly the same way that nobody is born an average man. We make ourselves into one or the other.”
-Carlos Castaneda

The Storm is here

Today we honor the living legend Jacinto Bonilla with his annual birthday workout “Jacintostorm”. The first “Jacintostorm” was held in 2008 at CFSBK when Jacinto was the ripe young age of 69. This workout has been performed annually by multiple CrossFit gyms and each year we add one rep to commemorate Jacinto’s birthday and legacy. This year Jacinto turns 84 so the storm total is 84 reps per movement.

Workout of the Day

FLOATER STRENGTH

A: Back Squat
1-1-1

B: Bench Press
5-3-1

C: Power or Squat Clean
1-1-1-1-1

Feel free to superset any of these with some Chin-ups, DB Rows or another low skill movement.

Notes
Choose one lift that best rounds out your training week and finishes your training cycle! Tomorrow we have JacintoStorm!! Its got… double under/squats/push-ups/pull-ups/kettlebell swings.

METCON

AMRAP 10:00
5-10-15-20-25… Reps of:
Row or Bike, Cals
Tuck-Ups

Notes
Move at a sustainable pace for 10:00. Focus on control and tension on your tuck-ups more than speed.

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CrossFit Group Class Programming Template (WK9/9)

CrossFit Open Wall Walks!

JacintoStorm is coming!

If you saw yesterday’s blog post, you know tomorrow is Jacintostorm! Check out another great video on the man, the myth, the legend…

Workout of the Day

ASSISTANCE

3-5 Sets for Quality of:
:20-:30 Piked Wall Hold
4-8 Hanging Leg Raises

STRENGTH

5 Sets of:
8 Strict Chin-Ups
12 Weighted Box Step-Overs
16 DB Shoulder Presses

Notes
Perform 5 rounds of the triplet, moving from the chin-ups, directly to the step-overs and then the shoulder presses before resting prior to the following set. The Chin-Ups and Shoulder Presses should be hard enough to require 2-3 mini sets in the later rounds.

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CrossFit Group Class Programming Template (WK9/9)

After being a staple at Short Circuit for the past 2 years, Elad is leaving the country 🙁 Here we are celebrating his class class at SBK!

Jacintostorm is coming!

This Saturday we’ll be celebrating Jacinto’s 84th Birthday with our annual “JacintoStorm” workout! The very first Jacintostorm took place at CFSBK in 2008 when he was the ripe young age of 69. This year we’ll do a partner version and Jacinto will be in house making sure everyone is working hard!!! In the meantime, check out some of these great videos of Jacinto below! There are way more on youtube if you look!

Workout of the Day

STRENGTH

LEVEL 1 & 2

Back Squat
1-1-1

Notes
Today we’ll work up to a heavy single on the back squat. If you’ve been training less than a year consistently, go for a heavy single, that means something that’s probably* heavier than any weight you’ve hit before, but not necessarily a maximal effort set. Above all, prioritize full range of motion and control during the lift. Seasoned lifters who are feeling good today should attempt to match or beat a 1RM.

Take 3+ minutes of rest between heavier sets and really stay focused on what you’re doing, squatting heavy.

We will do a spotting review in class today prior to the lifting segment.

METCON

2 Rounds of:
5 Tabata intervals of Wall Ball Shots
5 Tabata intervals of Double Unders

Rest 3:00

Notes
On your first exercise, perform :20 of work followed by :10 of rest for 5 intervals. After your 5th round, use the :10 rest to switch to the second exercise and perform the same sequence for another 5 intervals. Rest 3:00 then repeat one more time. Use a medball weight and height that will allow you to move for the 5 sets of :20, this may mean going a little lighter or lower than normal if needed. Jump Rope can be singles or doubles.

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CrossFit Group Class Programming Template (WK9/9)

Ally’s picture perfect top of the kettlebell swing.

How to Spot the Squat

Workout of the Day

STRENGTH

Barbell Floor Press
5 Progressive Sets of 8-12 Reps @ 3-2-1-2 tempo

Notes
Perform one empty barbell then 5 progressive sets on the floor press. The tempo is three seconds down, two seconds with your elbows on the ground, up quickly and then reset at the top for 2 seconds or so. Focus on balance, tension and a good mind muscle connection with the weight.

METCON

2 x 6-minute rounds, for max calories/reps of:
Bike for 20 seconds, rest 40 seconds
Burpee for 20 seconds, rest 40 seconds
Bike for 30 seconds, rest 30 seconds
Burpee for 30 seconds, rest 30 seconds
Bike for 40 seconds, rest 20 seconds
Burpee for 40 seconds, rest 20 seconds

Notes
Today’s metcon is an abbreviated CrossFit.com workout. Generally speaking, you’ll be able to perform harder efforts during the shorter intervals but don’t blow yourself up. This is a 12:00 interval workout. Move at whatever pace feels hard for you and if possible go harder on round 2.

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CrossFit Group Class Programming Template (WK9/9)

Welcome recent Foundations grads Peter, John, Noel and Maggie!

Final Stonewall Fundraising: $1,970!!!

Thank you to everyone who donated to our stonewall fundraiser!! We raised $1,970 from 59 unique donors!! Below are the receipts from our donations to the benefactors. Happy pride ya’ll!

Silvia Rivera Law Project
Amount: $ 985.00 Date: June 26th, 2023 2:57 PM
Transaction #: AF5B0D9F:1687805867

Marsha P. Johnson Institute
Order Details:
Donation Total: $985.00
Transaction ID: T9442556
Campaign Title/ID: Donate to The Marsha P. Johnson Institute/66497
Transaction Day/Date/Time (EST): Monday 06/26/2023 03:02:55 PM EST

Workout of the Day

ASSISTANCE/STRENGTH

3-4 Sets for Quality of:
6-10 Strict or weighted Chin-Ups
1:00 Weighted Plank
1:00 Weighted Prone Swimmers

Notes
This is going to be harder than it looks. The Planks and Swimmers may be performed without weight if that’s challenging enough for you. The swimmers should be slow and if weighted, light. (1-5 lbs per hand)

Pick a Chin-Up version based on your abilities. Make sure to grind on your last few reps, we’re chasing a strength stimulus.

Chin-Up Options:
6-10 Weighted or BW
3-5 Negatives (or mix of BW and Negatives if you can only do 1-2 strict chin-ups)
3-5 Banded

PARTNER METCON

10 Rounds for time of:
12 Heavy Kettlebell Swings
12 Anchored weighted Sit-Ups

Notes
Alternate complete rounds with a partner. While this workout is for time, focus on moving heavy weights well more than moving fast.

KB Swings: Should be unbroken and a great opportunity to try a heavier bell than usual.

Weighted Sit-Ups:
– Weight the movement with a single Dumbbell held at the shoulders
– Feet anchored by your partner
– No abmat, try to maintain back extension on the way down
– Move slowly to get the most out of these.

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CrossFit Group Class Programming Template (WK9/9)

Welcome Coach Dani!

Hey everyone, we’re excited to introduce you to coach Dani who will be teaching classes this July at CFSBK. Coach Steph will be away for the month so Dani, one of her friends and former colleagues from CrossFit Solace will be filling in. Dani is a seasoned coach with a love for CrossFit and gymnastics movements in particular. I’m excited for the community to meet and learn from her. -DO

Most likely to be found upside down! Coach Dani B is originally from Chicago Illinois. She started gymnastics at age 3 and quickly found herself coaching kids by 16. While attending art school she worked full time personal training and teaching every group fitness class she could get her hands on, including Zumba, HIIT, and mobility. In 2015 she was introduced to CrossFit after a bad hip injury from a hit & run accident. Doctors claimed she wouldn’t ever be an athlete again, CrossFit said otherwise. By 2017 she was a part of a central regional team and on a mission to advocate for movement as medicine. After retiring from the competition floor shortly after she continued to pursue coaching full time in NYC with her pup Louie, to help others achieve their wildest and most outlandish fitness goals. Now with over a decade of strength, conditioning, and performance coaching, Dani is ready to help anyone and everyone become the strongest versions of themselves.

Stonewall Donation update

47 Amazing people have donated for a total of $1,595!! We’ll extend the donation window through today and make the contribution to the Sylvia Rivera Law Project and Marsha P. Johnson Institute on Tuesday. Donate here! Thank you all!

Workout of the Day

STRENGTH

E2MOM 16:00
Snatch

or

Hang Power Snatch
+
OHS

Notes
This complex is similar to last week, however you now have double the rest time to work up. You can either try to build up above your best weight last week or hit several reps near or at your best weights from last week.

PARTNER METCON

4 Rounds for time of:
30/24 Cals Air Bike
20 Overhead Squats
10 Kipping Toes to Bars

Notes
Partners alternate complete rounds until each person has completed 2 rounds for 4 total. Use about 60-70% of what you worked up to on the complex.

KT2B: Partial ROM / Hanging Leg Raises

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CrossFit Group Class Programming Template (WK8/9)

Thanks to everyone who came out for “Stonewall” yesterday as well as everyone who made a contribution! If you haven’t yet you can use the link below.

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! 

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