Workout of the Day

GYMNASTICS HS B

15:00 for Quality
A1: 5-10 Box Pike Walk Ins + Taps
A2: 10-20 Seated Recline Tuck-Ups
A3: 5-10e ATG Split Squats

METCON

AMRAP 15:00
10/8 cal Row or Bike
5 Strict HSPU *
12/10 cal Row or Bike
6 Strict HSPU
14/12 cal Row or Bike
7 Strict HSPU
16/14 cal Row or Bike
8 Strict HSPU
18/16 cal Row or Bike
9 Strict HSPU
20/18 cal Row or Bike
10 Strict HSPU
…

Notes
Compare to 5.10.21 & 11.16.21
Try to get into the 18/20 Calorie Row rounds

Strict full ROM HSPU / Partial ROM or Kipping HSPU / Box piked HSPUs / DB Shoulder Presses

*If you’d prefer to perform this workout with strict chin-ups or pull-ups based on the prior days you came in, you can sub that movement in instead. Tomorrow we have Clusters!

CrossFit Group Class Programming Template (WK2/8)

Free Nutrition Seminar with Laura Geraty!

Join CFSBKer and Registered Dietitian Laura Geraty as she presents a free nutrition seminar for the CFSBK community! This seminar will be between 45-60 minutes long (depending on how many questions at the end).

Why Diets Don’t Work (and, okay, so then what?)
Diets today come in many forms from the obvious to the covert, from WW to Intermittent Fasting. And while they all promise a laundry list of benefits, typically they are really about restriction for weight loss. Do any of them actually work? We’ll get into the research about why somewhere between 80-98% of dieters regain lost weight within 5 years, with about two-thirds of dieters gaining more than they lost. (Spoiler: It is not you, it’s the diet…in any form.) Topics include the myth of willpower (“if we just ate less and moved more…”), metabolic adaptation, set point theory and how to start thinking about health and nutrition without restriction.

When: Mar 29 at 12:00 PM

Register in advance for this meeting

After registering, you will receive a confirmation email containing information about joining the meeting.

I will send out a recording to all who registered shortly after the seminar is over. That way no one misses out if they are truly interested.

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

Pause Bench Press
Heavy 5-7

Notes
In no more than 8 total sets work up to a heavy set of 5-7 reps leaving 1-2 reps in reserve. Pause at the chest for a 2 count every rep.

METCON

EMOM 12:00
A: 1:00 AMRAP Single Unders
B: In 1:00 15 KB Swings + AMRAP Push-Ups
C: 1:00 Alternating Step-Ups

Notes
Don’t trade technique for quantity on the push-ups. 10 Solid push-ups are 100x better than 20 droopy push-ups. Respect yourself.
The step-ups may just be bodyweight or loaded with Dumbbells. (keep one foot on the box at all times)

CrossFit Group Class Programming Template (WK2/8)

Cidney Falk is putting a Champions Mindset Seminar panel and you’re invited!

To celebrate Women’s history month, StrengthWithin, an employee-led wellness group that creates space for LinkedIn-ers to connect on strength sports and other fitness related topics, is teaming up with Women@LinkedIn and EnableIn to bring a dynamic panel of female athletes from the worlds of competitive weightlifting and Crossfit.

Get ready for an engaging discussion on the progression of women’s participation in strength sports, and how each of these athletes harnesses the power of a “champion’s mindset” as a tool to accomplish goals on the comp floor and in their professional lives.

We will be joined by Caitlin Frankl, Katie Rose Hejtmanek, PhD, and Meg Reardon, as they share their experiences and guidance on how to set/meet goals for 2023 and beyond.

About our speakers:

Caitlin Frankl is en elite powerlifter ranked in the top 25 females in the world for the 148lb weight class. Her best comp numbers are a 507 squat, 231 bench, 479 deadlift and a 1,201 total at 148.6 lbs. She currently holds the 10th best squat in the world ever to be accomplished by a 148lb female. Caitlin has been with LinkedIn for 4 years, and is an LMS Support Lead. She also owns and runs Shawn Frankl’s Big Iron Gym alongside her husband, Shawn, where Caitlin coaches young females in the sport of powerlifting.

Katie Rose Hejtmanek, PhD is the 2022 International Weightlifting Federation (IWF) Masters Weightlifting World Champion in the 40-44, 59kg age and weight class. Katie is a professor at Brooklyn College and a psychological, cultural, and medical anthropologist with a research focus on cultural processes of self transformation, embodiment, and power.

Meg Reardon is a 3 time CrossFit Games athlete, who made her CrossFit Games debut in 2016 with three top-15 event finishes for 33rd overall. A former D1 collegiate field hockey player, Meg finished 23rd in the world in the 2019 CrossFit Games. Meg is currently a social media strategist at Beyond the Whiteboard, the world’s largest workout tracker, with 100+ million results and counting.

Event link, here.

 Workout of the Day

GYMNASTICS PULL B

15:00 for Quality:
A1: 4-8 Partner Assisted CTB Chin-Ups or 4-8 Weighted Chin-Ups (all performed at 3-1-1-3 tempo) (See Below)
A2: 8-16 Anchored Leg Lifts (Slow)
A3: 5e Front to Back Scale (3-5 sec hold at each end range)

METCON

Every 8 Minutes x 3 Rounds:
12 Clean and Jerks
500/400m Row

Notes
Adjust the weight and row distance so that you finish each round in under 4:00. Give each row a solid 90%+ effort. For the clean and jerks, you can use the same weight for each round or increase per round, technique permitting. The C&Js should be performed as steady singles and as power cleans. If you came yesterday and your shoulders are a little smoked from the push presses perform these as power or squat cleans instead.

CrossFit Group Class Programming Template (WK2/8)

Yasmin and Albrey crushing Saturday’s Double Under, Thruster and Bike interval workout

Kipping Pull-Up options in Gymnastics Pull B

Below are three versions you can use to accomplish today’s pull-up work depending on where you’re at.

Workout of the Day

STRENGTH

Front Squat
Heavy 3

Notes
In no more than 8 total sets work up to a heavy triple on the front squat. Leave 1-2 reps in reserve.

ASSISTANCE

3 progressive sets of:
6-8 Push Presses
50′ Walking Lunges

Notes
Work up through three progressive sets alternating between each exercise. The push presses are taken out of the rack. Use 2 Dumbbells or Kettlebells carried at a hanging position for the lunges.

If you didn’t come yesterday and you’re not coming tomorrow, consider throwing in the pause pull-up work from the gymnastics warm-ups.

CrossFit Group Class Programming Template (WK2/8)

Claire’s Post CrossFit Open Musings

Claire M (pictured above with her dad and regular around CFSBK Gerry M) is a coach at Brick CrossFit and drops into CFSBK occasionally to throw down with Gerry. Below are her post CrossFit Open musings for you to consider

If you’re anything like me, your relationship with CrossFit (and fitness in general) is cyclical. Maybe one day you hit a PR, or learn a new skill, and you feel confident. Then the next day you can’t even come close to the weight you just hit and you leave the gym with what feels like a dark cloud hanging over your head. It happens.

By this time, the Open is over, and some of us are breathing a collective sigh of relief. Sure, Friday Night Lights is fun, and it’s exciting to see people crush the workouts, but let’s be honest – the Open can be stressful – disappointing, even – especially if you’re taking it seriously. When looking back at the workouts, it’s easy to think of the “what-ifs.” What if I had just gone a liiiittle bit heavier on my starting thruster weight, or if I hadn’t completely fallen apart on my toes-to-bar in the first workout? But no matter what you want to change, it happened – your score is there, and it’s time to move forward.

And in moving forward, our mindset can help us become better athletes. What has always drawn me to CrossFit is that nothing is fixed. Nobody walks into their first class able to string together 10 muscle ups or clean 300 pounds. Getting better takes time and dedication, not innate skill. And no matter whether your goal is a ring muscle up or a jumping pull up, you still get that amazing feeling of accomplishment when you achieve that goal.

Thus, it’s important to acknowledge that we all have our good days and our bad days at the gym. Just because we can’t do one movement one day doesn’t mean it’ll never happen. Trust the process, and put in the work in order to get there.

Right now, you might have an Open score that you have no idea what to do with. Don’t throw it away. While that score gives you a snapshot of where you are now, it can also help you create a solid roadmap of where to go next. So instead of just moving on, let’s do some analyzing.

The CrossFit Games app not only records our scores, but it also tells us where we stack up compared to other people at our gym, our region, our gender, and in our age category. See where those discrepancies lie. If there was one workout that you really racked up a ton of points on (more points means that more people were ahead of you), ask yourself why, and build your goals off that. Be specific. What part of the workout was the most challenging? Was it general cardio or a specific movement? Is your strength lacking or your ability to perform under fatigue?

Once you’ve answered the previous questions and figured out what you need to work on, let’s set an achievable goal. When we think of an achievable goal, we don’t just want to say “get better at cardio.”

While this might be great to work toward, we want something that’s more tangible that gives us a clear path moving forward. While the ultimate goal might be to get better at cardio, let’s think about how to get there – it’s not going to magically happen just because we want it.

This is where process goals come in – goals that are based on a specific action and are completely in our control. What can you do to achieve your goal? If it’s to get better at cardio, make it a goal to go to, say, spend 10 minutes on a bike after class. If it’s to get your first muscle up, make it a goal to ask a coach for help and work on them twice a week.

Setting process goals won’t turn us all into Games athletes. And that’s not the point. We’re not here because we want to be the best athlete in the world – we’re here because we want to be the best version of ourselves. So keep showing up, keep working toward your goals, and see you in the next Open.

Workout of the Day

GYMNASTICS HS A

15:00 for Quality:
A1: 2x Wall Walk + :30 HS Hold
A2: 6-10 Ring or bar Knees to Elbows
A3: 8-12 RNT Reverse Lunges

STRENGTH

Bench Press
Heavy 8-10

Notes
In no more than 6 total sets work up to a heavy set of 8-10 reps leaving 1-2 reps in reserve. Goal is to go heavier than last week.

METCON

AMRAP 8:00
6 Kipping CTB Pull-Ups
8 Burpees
10 Alternating DB Snatches

Notes
Try to keep your foot on the gas in this workout!
DBS: 50/35/20
8 CTB / 3-6 Kip / 6 Ring Rows / 6 Jumping

CrossFit Group Class Programming Template (WK2/8)

Some tips for folks who struggle with wrist discomfort during handstands.
Rogue Wrist Wraps

Workout of the Day

METCON

20 Minute Row (meters)

Notes
Keep a steady aerobic pace for 20:00. Your goal is to keep consistent technique, splits and stroke rating.
Check this chart for 20:00 row averages based on gender, age and ability.

ASSISTANCE

20:00 for Quality
:40 Farmer’s Carry
1:00e Lateral Plank
10e Single Leg supported RDLs

Notes
Move at a sustainable pace. Focus on balance for your RDLs and try to go heavy on those farmer’s carries.

CrossFit Group Class Programming Template (WK1/8)

CFSBK OG Michele B during Fight Gone Bad 2022!

How Six Miserable Minutes Made Me a Better Athlete

Workout of the Day

METCON

4 Intervals of:

In 3:00
50 Double Unders
10 DB Thrusters
Air Bike Calories in remaining time

Rest 3:00

Notes
The double unders should take you less than or around 1:00 to complete. Adjust reps down or perform AMRAP Double Unders the first 1:00. The Thrusters should be heavy and unbroken. The bike should be challenging but not blow you up after each round.

ASSISTANCE

A1: Seated Lateral Raises
10-10-AMRAP

A2: Seated Biceps Curls
10-10-AMRAP

CrossFit Group Class Programming Template (WK1/8)

Brenna’s Pendlay Rows from the previous cycle.

BTWB X CFSBK

CFSBK is excited to partner with our friends at Beyond the Whiteboard to provide digital workout tracking for our affiliate! Members are able to access each day’s workout on the app or desktop site, both of which provide tons of data, gym leaderboards, and a variety of other cool tracking parameters. BTWB is an official CrossFit® app, and it’s run by CFSBKers!

Complete the following steps to register and start tracking your workouts:

1. Create a profile by registering at btwb.com.
2. Use the gym code CFSBK101 to receive a free membership and link you into the CFSBK group class programming feed.
3. Download the app for Apple or Android and sign in!

You read that right: this premium service is completely FREE for CFSBK members. OMG, that’s you!

Workout of the Day

GYMNASTICS PULL A

15:00 for Quality:
A1: 3-5 :05 Lock-Off + 3 Second Negative Pull-Ups
A2: 15-25 Tuck-Ups
A3: 10-15e Patrick Step-Ups

METCON

AMRAP 20:00
10 Kipping Pull-Ups
10 (total) Box Step Overs
10 50′ Shuttle Runs

Notes
Move through the metcon at a steady and sustainable pace.
10 KPU / 5 KPU / 10 Jumping Pull-Ups / 10 Ring Rows
Step-Ups: Weighted 50/35/20/BW

CrossFit Group Class Programming Template (WK1/8)

Congrats to these CFSBKers who all recently expanded their families!

Diana and baby Frankie at their first Diapers & Dumbbells class this week

From Lina L: I wanted to share that we welcomed our son, Kai into the world yesterday afternoon after a pretty quick and efficient labor that I’m likening to an epic 3hr EMOM 🙃 I attribute his speed to the strength I was able to maintain thanks to the awesome CFSBK programming and coaches (and 7am crew!) who have been so supportive throughout my pregnancy.

I gave birth to Kai at home with a team of lovely midwives and an sharing a few photos. I’ll be taking some time off but look forward to seeing everyone in a few months!

Kevin C and Baby River (and Mom!!!)

Dylan and baby Maya

Workout of the Day

STRENGTH

Pause Bench Press
Heavy Single

Notes
In no more than 8 total sets work up to a heavy single with a 2 second pause at the chest. Leave 0-2 reps in reserve on your top set depending on how you feel.

METCON

8:00 AMRAP
1-2-3-4-5-6-7-8… Reps of:
Hand Release Push-Ups
Goblet Squat -OR- Kettlebell Swing

Notes
If you came Tuesday, but not Wednesday perform the goblet squats.
If you came Wednesday, but not Tuesday perform the kettlebell swings.
If you came both or neither day, taster’s choice.
Use a KB that allows you to keep moving at a steady pace.

Focus on the Quality of your push-ups more than how quickly you can do them.

ASSISTANCE

Static Single Arm KB Farmer’s Hold
:30e x3

CrossFit Group Class Programming Template (WK1/8)

D&D is the place to be for new parents. We’re so happy to see how popular this class has gotten recently and love providing new parents an hour to focus on THEMSELVES while their little one is just feet away. Here are Monday’s parents doing an air bike, air squat, push press and burpee interval workout. 

Hand Release Push-Ups

Today’s workout has hand release push-ups for people performing them from the floor. These ensure proper depth at the bottom of each rep however should not be an excuse to lose body tension during the hand release segment. When you lift your arms, make sure to keep the balls of your feet in contact with the floor, keep your knees extended and maintain trunk tension so you press up as one unit. The video below has some good demonstration and tips on this style of push-up. The demo starts around 1:20

Workout of the Day

GYMNASTICS HS A

15:00 for Quality:
A1: 2x Wall Walk + :30 HS Hold
A2: 6-10 Ring or Bar Knees to Elbows
A3: 8-12e  RNT Reverse Lunges

METCON

Every 5:00 x 4 Sets
10 Back Squats
20/15 Calorie Row

Notes
Gradually increase the weight and your effort on the rower.

ASSISTANCE

Bent Over DB Rows
10-10-AMRAP

Notes
Try to add weight each set. Set 1 should be easy, set 2 should be medium challenging and the final set should be a true AMRAP. Ideally you’re getting between 8-12 reps on the AMRAP, otherwise go heavier next time.

CrossFit Group Class Programming Template (WK1/8)

sʞlɐʍ llɐʍ ɥƃnoɹɥʇ ƃuᴉʞɹoʍ ǝᴉlɹɐɥƆ puɐ pɐlƎ ‘ǝʞɐſ ‘ʇʇɐW

Final Leaderboards for the 2023 Open

Below are all the leaderboards for varying divisions of the 2023 Open. Any omitted leaderboards were due to lack of participants ( ex: 65+ Women) or redundancy with the overall leaderboards (35-40). Congrats again to everyone who completed the Open!!!

CROSSFIT SOUTH BROOKLYN OVERALL
2023 WOMEN’S LEADERBOARD
2023 MEN’S LEADERBOARD

Masters Divisions
65+ MEN
60-64 MEN
55-59 WOMEN
55-59 MEN
50-54 WOMEN
50-54 MEN
45-49 WOMEN
45-49 MEN
40-44 WOMEN
40-44 MEN