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! 

8am

9am

10am

11am

12pm

Workout of the Day

Today’s workout is our annual pride workout “Stonewall”. This workout commemorates the Stonewall Rebellion, a week long demonstration and riot that started on 6/28/69 and is considered to be the start of the LGBTQ+ rights movement. We wrote this workout in 2018 and its become one of the staple pride workouts in the CrossFit community across the world! Today’s event is free and we ask that everyone contributes $25 (or more!) to 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! 

Also, pride is a celebration!! So wear your brightest colors today!!!

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CrossFit Group Class Programming Template (WK8/9)

Workout of the Day

FLOATER STRENGTH

A: Push Press, Push Jerk or Split Jerk
1-2 Reps E2MOM x 8 Sets

B: Back Squat
L2 80%x 2 Reps x 6 Sets
L1 Heavy 5

C: DB Bench Press
5 Sets of 8-12

D: Clean
1-2 Reps E2MOM x 8 Sets

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

Notes
Choose one lift that best rounds out your training week thus far. Tomorrow we have… “Stonewall” which has Squat Cleans, Double Unders, Jerks and Burpees.

METCON

For Time:
50/40 Cal Row
40 Sit-Ups
30 Kipping Pull-Ups
20 (total) Double KB/DB Front Rack Reverse Lunges
10 Cal Bike

Notes
This should be a race to the finish and take sub 10 minutes to complete.
Row: Should be sub 4 minutes, some will be able to do this much faster.
Sit-Ups: Unanchored
Pull-Ups: 30/20/10 Kipping Pull-Ups, 15 Strict or banded, 30 Jumping Pull-Ups
Lunges: unbroken, kinda heavy and sucky
Bike: Full send

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CrossFit Group Class Programming Template (WK8/9)

The couple that dresses and “Murphs” together, stays together. Alex and John being very cute in their SBK pride shirts!

STONEWALL TOMORROW

As you all should know tomorrow we’re performing our annual Pride workout “Stonewall”. This will be a free event and we will have a specific link that members can make a donation to the two benefactor organizations, the Sylvia Rivera Law Project and Marsha P. Johnson Institute. We will collect all donations directly, then divide the total between the two orgs and post the donation confirmations/proof on Monday.

Tomorrow’s classes have a higher cap at 25 per class so we will be running two heats, make sure to wear your most festive pride gear and come ready to SLAY (or get slayed) by this workout!!

Workout of the Day

SKILL: Split Jerk

Today we’ll perform a progression working on split jerk mechanics. While you will be able to add load, the intention for today is in reviewing and refining technique over load.

PARTNER METCON

AMRAP 12:00
8e SA DB Bent Over Rows
12 Alternating DB Hang Split Snatches
12 Box Jumps

Row, Max Calories

Notes
One partner starts on the triplet while the other partner rows. Once partner A has completed the three exercises partners switch stations continuing in this fashion until 12 minutes. Use the same, heavy Dumbbell for both weight lifting exercises.

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CrossFit Group Class Programming Template (WK8/9)

Our earliest CrossFit Kids program from the Brooklyn Lyceum days. This picture was taken in 2010, so these kids are all now in their early or mid 20s. Crazy.

History time! Marsha P Johnson and Stonewall

This weekend we’ll be celebrating Pride with our classic Stonewall workout. This will be a free workout and as always we ask that everyone contributes $25 to one of 2 (or both!) nonprofit organizations serving the trans community: the Sylvia Rivera Law Project and Marsha P. Johnson Institute.

To learn more about who Marsha P Johnson was as well as this history of Stonewall which our workout commemorates, check out the crash course video below!

Workout of the Day

STRENGTH

LEVEL 2

Back Squat
80%x 2 Reps x 6 Sets

Notes
This is a deload week before testing next week. You should have 5 or so reps in reserve on these lifts and focus on standing up fast. If you can, perform one set every 90 seconds, take more time if needed.

LEVEL 1

Back Squat
Heavy 5

Notes
In 5-8 total sets, work up to a single heavy set of 5 reps. Try to go 5-10lbs heavier than week 4

METCON

EMOM 10:00
7 DB Deadlifts
7 DB Front Squats
7 Push Presses or Push-Ups

Notes
Every minute perform all 21 reps of the triplet. Aim to finish each round in :40 or less, if you get behind the clock, either drop reps to 6-6-6 or 5-5-5 and jump back into the next minute or finish the remainder of the workout as an AMRAP unless you catch back up to the clock.

Choose between the push press and the push-ups based on which days you’ve come this week. Tomorrow we have sub max split jerk technique work.

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CrossFit Group Class Programming Template (WK8/9)

Jacinto training at CFSBK circa 2009 when we were still operating out of the Brooklyn Lyceum. 14 years later Jacinto is still a staple at the gym!! What a legend!!

Support Justine’s Big Queer Rummage Sale!

From Justine:
In the spirit of pride this year and my newly uncovered queer identity (whee!), i’ve decided to have a charity rummage sale on my stoop this Sunday where all proceeds go to lgbtq+ orgs. Pride this year feels different because of so much hateful legislation toward our community and the action I feel empowered to to take is getting rid of a lot of my stuff for any kind of suggested donation. If any CFSBKers want to support my effort/hang/pride vibes, you can either stop by and see if there’s anything you want, OR bring your own rummage and we can sell it together!

email me at justine.c.aronson@gmail.com to coordinate drop-off 😛

Workout of the Day

6 Rounds for time of:
3 Cleans
9 Chin-Ups
15 Push-Ups

Rest 3:00

Notes
This workout is going to challenge your muscular stamina with the upper body movements and grit on the heavy cleans. Early rounds could be performed in as quickly at 1:30, however expect your 4/5/6 rounds to take upwards of double + that.

Cleans
Heavy steady singles 185/155/135/95/-
Our recommendation is If you’re NOT coming tomorrow, perform these as Squat cleans. If you are, perform them as power cleans.

Push-Ups
(+) 20 reps with or without deficit
15/10 Push-Ups
15/10 Box Elevated or knee push-ups

Chin-Ups
Some folks will likely start out just bodyweight and then need to use a light band to finish up. These can be completed in 1-4 mini sets as you fatigue.
9/6 Chins
9 Banded or Self Assisted

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CrossFit Group Class Programming Template (WK8/9)

Cidney post “Stonewall” last year

Stonewall This Saturday!

Join us this Saturday for our annual pride workout, Stonewall!

This workout honors the 1969 Stonewall Rebellion. Stonewall was a weekend-long demonstration and riot at the end of June against police raids and harassment at the Stonewall Inn in Greenwich Village, which many mark as the birth of the modern LGBTQ rights movement.

What is lesser known about the Stonewall Rebellion and the growth of the LGBTQ rights movement is that it was led by transgender women of color, Sylvia Rivera and Marsha P. Johnson. While the LGBTQ rights movement has made a lot of progress over the past few decades, there is still a long way to go, particularly for members of the trans community who face significant discrimination and violence. For this reason, CFSBK’s Pride weekend workout will be a benefit for 2 nonprofit organizations serving the trans community: the Sylvia Rivera Law Project and Marsha P. Johnson Institute. The suggested loadings will be named after the late Sylvia and Marsha in honor of their contributions to the LGBTQ movement.

This workout will be free and we will be collecting suggested donations of $25 or an amount that is meaningful to you.

Workout of the Day

Every 5:00 x 5 Rounds
15 Shoulder Presses
10 Weighted Box Step Overs
75 Double Unders

Notes
Every 5 minutes perform the triplet capping your effort at the 3:00 mark to allow at least 2:00 of rest.

SP: Probably lighter than you think, this will add up through each round. The first 2-3 rounds should be unbroken with more than 2-3 sets in the final rounds if needed. Suggested weights: +/75/65/45/35

WTDSO: Use two dumbbells held at the hang and have the first leg that steps on the box reach full extension every rep. These should be unbroken all 5 rounds. This is 10 total reps, 5 per leg. 50/35/20

DU: 75 reps under 3′ each round is doable but tough! If you hit 75 reps you’re done, otherwise perform the doubles as an AMRAP to the 3:00 mark.

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CrossFit Group Class Programming Template (WK8/9)

Coach Grant laying down the law, the law of the whiteboard.

Shoulder Press in a metcon

The shoulder press is less frequently seen in mixed modal pieces like this and more often used as a stand alone lift. Relative to the Push Press and Push Jerk, the Shoulder Press uses less total muscle to move the weight by isolating the upper body and challenging the midline to not hyperextend under fatigue. If you can do strict Handstand Push-Ups, the feeling is very similar to that exercise where you really need to pace out your reps to not hit a wall and start failing.

Workout of the Day

STRENGTH

EMOM 15:00
Snatch

or

Hang Power Snatch
+
OHS

Notes
We have been slowly increasing range of motion on this lift over the past several weeks, starting with muscle-snatches, then to hang, below the knee, pause reps and now to the full movement If you’re still having trouble with the movement or haven’t made it to many of the prior exposures, perform the second version of the complex today.

METCON

21-15-9 Reps for time of:
Row or Bike
Box Jumps
Overhead Squats

Notes
This is a quick little triplet that can get spicy fast. Perform the OHS somewhere around 60-70% of what you hit on the complex.

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CrossFit Group Class Programming Template (WK7/9)

Olena during yesterday’s floor press accessory work

More from 2007

Another classic CrossFit video from the 2007 archives. Nicole is amazing!

Workout of the Day

“Helen”

3 Rounds for time of:
Run 400m
21 Kettlebell Swings
12 Pull-Ups

Notes
If you did lots of pull-ups on Thursday and want something different go for 12 Burpees instead.

“Helen” is one of the quintessential CrossFit benchmark workouts. In true CrossFit fashion it mixes a monostructural (running) weight lifting (KB) and gymnastics (pull-ups). It takes folks between 8-14 minutes on average and is as potent as you make it. Advanced folks will be able to perform the KB and pull-ups unbroken every round, which means you may have to lean into the run intensity to beat prior scores. Woof! Happy Helen-ing today!

The Kettlebell standards for the official version of this workout are American Swings (overhead) and performed at 24/16kgs

Pull-Up Options
Kipping Pull-Ups
12 Strict or Banded
12 Ring Rows or Jumping

ASSISTANCE

4 Progressive Sets of:
15-20 DB Floor Presses (@ 3-2-1-1 Tempo)
30 Unbroken Tuck-Ups

Extra Credit

Sign up for “Stonewall” next week!!

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CrossFit Group Class Programming Template (WK7/9)

Stella and Kelly being super friends at the gym

From the Vault: OPT Does “Helen” sub 7:00 (Jan 17, 2007)

This is a legendary “Helen” performance by James Fitzgerald aka “OPT” at the time. At this phase in CrossFit’s history, essentially everyone who did CrossFit did .com workouts and posted their results. This was before youtube and social media was in its infancy.

Workout of the Day

FLOATER STRENGTH

A: Clean & Jerk
1-2 Reps E2MOM x 8 Sets

B: Back Squat
L2 85%x 3 reps x 3 sets
L1 Heavy 8

C: DB Bench Press
5 Sets of 12-16

Notes
Feel free to superset any of these with some Chin-ups, DB Rows or lunges.
Choose one lift that best rounds out your training week thus far. Tomorrow we have… Helen!

PARTNER METCON

AMRAP 10:00
Air Bike, Calories
Double Unders, Reps
Wall Walks, Reps

Notes
In teams of 2 with two people working at a time, perform max reps on each exercise partitioned and organized however you want. Your score will be the sum reps on each exercise completed by both people. Have fun!
Single Under totals will be divided by 2 for your score.

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CrossFit Group Class Programming Template (WK7/9)

Lifetime PR!!!

A Classic.

Here is a video of Constance and David from 2015. This video was shot and edited by CFSBKer Robin Comisar then sent to CrossFit HQ. It went viral after release, especially versions on social media which promoted many news outlets to contact Constance and David to learn about her journey. The second video is a segment CBS This Morning did on it as well! Constance is not currently at the gym while she deals with some medical issues however her and David remain in close contact and she plans on returning when she can.