Workout of the Day

STRENGTH

E2MOM 20:00
1 Power Clean + 1 Split Jerk

Notes
10 Sets total. Start at a modest weight and work up to a technically sound single on the complex. If you’re NOT coming tomorrow, consider performing a full clean.

METCON

5 Intervals of:

In 1:00
10 Deadlifts
AMRAP Double Unders in remaining time

Rest 1:00

Notes
Each interval perform 10 unbroken deadlifts at a medium heavy weight (something you could do for 15 reps unbroken each round if you needed to) followed by AMRAP double unders. Proficient jump ropers should aim for 50+ reps, otherwise perform as many attempts as you can!

CrossFit Group Class Programming Template (WK1/8)

Coach Katie enforcing those ROM standards on Toni’s 23.3 while Coach Grant and Nicole watch on

FINAL CROSSFIT OPEN LEADERBOARDS!

Well folks, that’s all she wrote. Below are the links to our final leaderboards. As of posting this on Monday we are still within the submission window so we’ll have a better breakdown of our top folks including masters divisions on Wednesday when we can go through everything.

Overall Leaderboard

Women’s leaderboard

Men’s Leaderboard

The Open is over… Now what?

The Open is different things to different people. This was my (David) 13th year doing the Open and my goals are always twofold:

1. Put up a score that is representative of my fitness
Some workouts I’m really proud of, others not so much but all of them confront me with the reality of my current abilities. Regardless of how you felt about your performances, ask yourself if you gave each test an honest effort, pushed on your strengths and fought through your weaknesses. If so, you should be PROUD of your score no matter where you fell on any leaderboard or how many reps you got. The Open is the time of year where we get out of our comfort zones and throw our hat in the ring. We celebrate the nature of competition, which in my opinion has more to do with effort, vulnerability and bravery than it does a ranking.

2. HAVE FUN!
I really look at the Open as a time to celebrate our affiliate and the worldwide CrossFit community. Throwing down with folks from the gym, seeing people do things that scare them and watching people do things they didn’t think were possible gets me really fired up. I loved hitting these workouts with the coaches and watching everyone take them on at FNF and Saturday classes. It’s also so cool to see how sharp the tip of the spear really is with some of the scores the elite put up. This year over 300k people participated in the Open, that’s incredible and the largest participatory sporting event in the world. Every year I’m grateful to be part of it.

Take a minute to inventory YOUR “why” and what you got out of and learned from the Open. Did you put up an honest effort? Did you have fun? How did you process your disappointments and victories? Did you complete all the workouts? Did you cheer your friends on? How did you handle the nerves? What would you do differently? How will this affect your training moving forward?

Once again, congratulations to everyone who completed the 2023 CrossFit Open. I want to personally thank you for signing up and representing CFSBK. I couldn’t have asked for a better group of people to do this with.

Workout of the Day

Don’t forget to submit your 23.3 scores before the deadline tonight at 8pm!

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

STRENGTH

Bench Press
Heavy 10-12

Notes
In no more than 5 total sets, work up to a heavy 10-12 on the Bench Press. Your final set should be within 1-2 reps of failure. If you hit 12 and can keep going… keep going until you have 1-2 reps in reserve. Effort!

METCON

EMOM 10:00
A: :30 Air Bike
B: :30 Burpees to target

Notes
Robust but SUSTAINABLE pace on each of these. Don’t sprint the bike, you won’t make it out alive.

CrossFit Group Class Programming Template (WK1/8)

The winner of the week 3 Extracurricular Open “Dress like a coach” challenge is Linda H with a top shelf rendition of Coach David, down to the shirt and the shades! Hilarious!

Week 3 Honorable Mentions

Cathy and Olena as Coaches Brett, Whit and Penny!

Gus as Coach Jeremy

Justine as Coach Erick

Ashley M as Coach Steph and Winston

Sara (Right) as Coach David (Left)

Coach Katie as Coach David

Jackie W as Coach David

Justine as David as Samara!!!!

Workout of the Day

SKILL: Rowing Technique

METCON

EMOM 20:00
A: 12/9 Cal Bike
B: :40 Bear Crawl
C: 15/12 Calorie Row
D: :40 Carry of choice

Carry options
1. Farmer’s Carry
2. Double Front Rack Carry
3. Single Arm Overhead Carry
4. Mixed Grip Carry

Notes:
Work at a steady but challenging pace for 20 minutes.

CrossFit Group Class Programming Template (WK9/9)

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Next Programming Cycle Details

For this post-CrossFit Open 8 week cycle we’re going to have three biases built into our weekly schedule. You can read about them all below but outside of that expect your regular CrossFit programming with well balanced and varied workouts built around the biases.

Gymnastics Strength and Skill

On Monday, Wednesday and Fridays we’ll start class with a three part gymnastics warm-up segment that consist of one upper body, one midline and one lower body exercise. The upper body portion will alternate between a pull-up or handstand focus. See example:

Week 1
Monday: Pull-Up bias GWU
Wednesday: Handstand bias GWU
Friday: Pull-Up bias GWU

Week 2
Monday: Handstand bias GWU
Wednesday:Pull-Up bias GWU
Friday:Handstand bias GWU

The pull-up work will consist of lock offs, negatives, partner assisted reps and other exercises that will help develop the quality and quantity or your pull-ups. The Handstands will focus the first few weeks on handstand holds then transition to more HSPU work later in the cycle. For the lower body exercises you’ll see some knee and hip balance/stability exercises like Patrick step-ups, RNT Lunges and front and back scales. Later in the cycle we’ll include some plyometric options as well. The midline will consist of hollow holds, tuck-ups, log rolls, and plank variations.

Bench Press

On Mondays and Thursdays we’re going to be programming Bench Press and Pause Bench Press with alternating volume/intensity each week. Below is the progression we’ll be following.

Monday: Bench Press
Wk1: Heavy 10-12
Wk2: Heavy 8-10
Wk3: Heavy 5-7
Wk4: Heavy 1-3
Wk5: Heavy 10-12
Wk6: Heavy 8-10
Wk7: Heavy 5-7
Wk8: Heavy 1-3

Thursday: Pause Bench Press
Wk1: Heavy 1-3
Wk2:Heavy 5-7
Wk3: Heavy 8-10
Wk4: Heavy 10-12
Wk5: Heavy 1-3
Wk6: Heavy 5-7
Wk7: Heavy 8-10
Wk8: Heavy 10-12

Aerobic Work

On Sunday’s we’ll have a bias towards longer aerobic work on the bike, rower and/or weather permitting running. These will often be coupled with another portion that will include assistance work, carries, holds etc. Lets build those lungs!

Workout of the Day

Open Test 23.3

Starting with a 6-minute time cap, complete as many reps as possible of:
5 wall walks
50 double-unders
15 snatches (65/95 lb)
5 wall walks
50 double-unders
12 snatches (95/135 lb)

If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:
20 strict handstand push-ups
50 double-unders
9 snatches (125/185 lb)

If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:
20 strict handstand push-ups
50 double-unders
6 snatches (155/225 lb)

Notes
Check out yesterday’s post on this workout for some initial thoughts. We’ll spend plenty of time warming up the snatch and reviewing efficient wall walk technique before getting after this final Open workout today! Get stoked. Click here to see the full standards and masters & scaling options.

CrossFit Group Class Programming Template (WK9/9)

Coach David takes on 23.3!

Theme Week 3: Arts & Farts & Crafts!

Draw a coach! We’ll provide paper and art supplies for you to draw a CFSBK coach and we’ll post them all at the front of the gym!

Extracurricular Open Week 3: Dress like a coach

Break out the fake tattoos and No Bulls to do some CFSBK cosplay! We had some incredible costumes last night hope to see more today!

Workout of the Day

If you’re doing the 23.3 tomorrow back off weight on the strength. For the Metcon perform consider 8 box jumps instead of 4 burpees to save your shoulders.

STRENGTH

A1) Rear Foot Elevated Split Squat
3 x 5-8 ea

Notes:
Can be progressive, aim to go heavier or complete more repetitions than last week on at least 2 of your sets.

A2) Pendlay Row
3 x 8

Notes:
Heavier than last week! Don’t forget about the 2.5# and fractional plates.

PARTNER METCON

AMRAP 16 MIN
4 Strict Burpees
22/16 Cal Row
4 Strict Knees to Elbows
22 Air Squats

Notes:
Partners will take turns completing each movement, “you go, I go” style. For example in a female/male pair: Partner A does 4 strict burpees, then Partner B does 4 strict burpees. Partner A rows 16 calories, Partner B rows 22 calories. Etc.

On the Knees to Elbows, the athletes heels may not cross behind the plane of the pull-up bar at the bottom of the rep. Control the descent. Arms stay straight throughout and goal is knees to the elbow joints (not triceps).

Scaling:
Strict Burpees –> Push up from Knees
Row –> if pushing over 1:15, scale a few calories back
Strict KTE –> Strict Knee to Chest

CrossFit Group Class Programming Template (WK9/9)

Aaron drew this beautiful picture of the coaching staff for this week’s Arts & Crafts Theme Week!! Draw something at the front desk this week!

23.3 Initial Thoughts

For the vast majority of us this is gonna be a quick one which is nice because we can take our time really warming up the snatches and practicing the wall walks. If you think/know you won’t complete the first portion think of it as a race to see have many reps you can squeeze out in the time frame. Here are some additional thoughts:

Wall Walks
Here you just need to move efficiently, breath intentionally and try to not.stop.moving.

Double Unders
If these are a breeze for you go for the biggest sets you can, unbroken ideally. If you and double unders have a complicated relationship remember to keep your composure but fight for reps. When in doubt… spin the rope faster! You can do this!! Align your Double Under Chakras and get after it.

The Snatches
If weight 1 seems light to you, plan for touch and go reps that keep your form clean. If you’re doing three sets, perform 6-5-4 reps, for two sets perform 8-7 or 10-5. Have a gameplan but go on feel too, if the bar feels light strike while the iron is hot. If weight one is going to be a fight, or more than you can cycle just hit steady singles and be Extra diligent about your set up for every rep. As you fatigue, make sure you’re not just pulling the bar harder off the floor but just as importantly pulling yourself UNDER the bar into the receiving position. This is easier than pulling the bar higher!!

If you’re getting past the first segment its because you’re really fit and can throw around 95/135 pretty comfortably.

Strict HSPUs
If you make it here congratulations, we’re so glad to have you. Strict HSPU capacity is highly variable and at that point you’ll know what your capable based on how you’re feeling. Don’t crash down onto your head,

Scaled
If you’re scaling its likely because of the double unders or the snatch weights (or both!). In either case I think you have a better chance of getting into the 2nd phase than most people so this is going to be a fun workout to hammer through. Make sure you’re familiar with the specific standards for every movement like the hand release push-ups and modified wall walks.

Full Standards and Scorecard

Workout of the Day

A reminder that this evening’s classes will have guest coach Cody Mooney at the helm! Cody has over a decade experience coaching CrossFit and has competed at the CrossFit Games multiple times!! 

STRENGTH

A1) Deadlift
6-4-2-6

A2) Dumbbell Z Press
3 x 6-10

Notes:
Rest about 1 min between exercises.
Go heavier on both lifts than what you did last week.
For the deadlift we will use wave loading. Use your numbers from last week to guide your starting point and then increase load for each work set as the reps decrease. The final set is intended to be the same or heavier than the first.

Here is an example:
warm up in 2-4 sets: 115×10, 145×5, 160×3
work sets:
180×6
195×4
210×2
190×6

METCON

For Time:
50/40 Cal Bike
40 Russian KB Swings
30 Ball Slams
20 Wall Walks

Notes:
There is a 13 min time cap on the workout.
Intent is that the bike takes less than 4 minutes. Scale accordingly (40/30 cal).
For the wall walks, the full ROM in the 2021 Open was both hands touching a tape line 10″ from the wall. Consider using that as a guideline for yourself today!

Wall Walk Scale:
A. 10-15 reps, full ROM
B. 10-20 reps, partial ROM
C. 10 reps of a 5 second wall-facing hollow inversion hold (feet to wall, hands stay stationary)
D. 10 reps of a 5 second box piked handstand hold

CrossFit Group Class Programming Template (WK9/9)

Yu, Rachel and Caleb all completing good reps on a 23.2B Thruster attempt

THEME WEEKS & THE EXTRACURRICULAR OPEN

Week 3 is upon us! Get your creative juices flowing as its arts & crafts week. Draw a CFSBK staffer with the supplies located at the front of 597 and we’ll post it up. We want to see everyone take a crack at drawing a coach. For the Extracurricular Open the final wee’s challenge is to dress like a CFSBK coach. The Best dressed at Friday Night Fever OR Saturday Group classes gets 5 free classes or any 2 pieces of CFSBK merch on the house! Will you shave your head like coach Steph to get those free classes?!

Theme weeks

• Week 1: CFSBK (Evil) Spirit Week! A sea of darkness known as CFSBK imposes over the Open on week one! Wear all black and if you have a black CFSBK Skull and Bones shirt, rock it!
• Week 2: Rainbow Explosion Week! Wear alllll the colors and patterns! This is your week to channel your inner Coach Katie and rock the flashiest or loudest gym wear you have.
• Week 3: Arts & Crafts Week! Draw a coach! We’ll provide paper and art supplies for you to draw a CFSBK coach and we’ll post them all at the front of the gym!

The Extracurricular Open
Weekly challenges for members to flex their creative muscles through the Open!

• Week 1: CrossFit Open Haiku “The CrossFit Open. Poetry and sweat abound. Can you lift our souls?”
• Week 2: Best Dressed In connection with Rainbow Explosion week, who was the most EXTRA?!
• Week 3: Dress like a coach! Break out the fake tattoos and No Bulls to do some CFSBK cosplay.

23.3 ANNOUNCED TODAY AT 3PM

See what the final workout for the 2023 CrossFit Games Open will be live on CrossFit Game’s Youtube page starting at 3pm.

Workout of the Day

STRENGTH

Weighted Chin-Up
5-3-1-1-1

Notes:
Find a 1 Rep Max!
If you don’t have bodyweight chin-ups yet, and are relatively close to getting one, partner up with someone in class and do 5 sets of 2-3 partner-assisted reps, resting at least 1 min between sets.
If you are in the process of building your chin-up foundation, then do 5 sets of 3-5 difficult band or foot assisted reps.

METCON

Every 3 Min x 4 Rounds:
10 Horizontal Ring Rows
10 Alternating DB Front Rack Reverse Lunges @ 50/35/20# each hand
Max Reps Double Unders until 1:30 mark of each round

Notes:
You will have 1:30 to work, 1:30 to rest.
If you cannot do 10 horizontal ring rows in 1-2 sets when fresh, then adjust the angle of your body / foot placement to something challenging but manageable for 1-2 sets. Keep your feet in the same place each round.
Today is a great day to practice double unders if you don’t have them, yet!

CrossFit Group Class Programming Template (WK9/9)

Nic is new to CFSBK and has shown up to throw down every Friday Night Fever! Make sure to welcome him to the community!

The final Theme Week and Extracurricular Activities for the 2023 Open!

Looking to buy, sell or rent a property? Reach out to Lauren!

Workout of the Day

STRENGTH

Front Squat
5×3

Notes:
Aim to go heavier than two weeks ago’s 4×4 (2/14/23).

PARTNER METCON

AMRAP 10:00
6 Squat Cleans @ 135/115/95/65#
9 Ring Dips

*While 1 partner completes 1 round of work, the second partner is rowing for calories.

Notes:
The team score is both rounds completed AND calories rowed in 10 minutes.
Each individual round should not take much more than a minute. Scale weight on the bar, ring dip volume, or method.
Putting together all the work we’ve done on clean technique this cycle, now we’ll cycle reps under fatigue. This should be a moderate weight, something that feels like an RPE 6/10 when you’re fresh.
Ring dips may be kipping or strict, and the prerequisite for doing them today is 6 full ROM matador dips and a 10 sec mature bottom of ring dip hold.

CrossFit Group Class Programming Template (WK9/9)

Guest Coach this Thursday: Cody Mooney

We have a special surprise with 2x CrossFit Games athlete Cody Mooney guest coaching this week’s Thursday evening classes. Cody will be jumping into coverage occasionally to help out at CFSBK. Check out his bio below!

Week 2 Leaderboards!

Week 2’s leaderboards are live! Check them out and see some of the amazing score put up by CFSBKers!!!

Overall Leaderboard

Women’s leaderboard

Men’s Leaderboard

Workout of the Day

STRENGTH

1 Snatch Pull + 1 Power Snatch x 6-8 sets

Notes:
Complete 1 set of the complex about every 1:30-2:00, focusing on power, speed, coordination, and accuracy.

METCON

EMOM 12:00
A. 8 Strict Handstand Push Ups
B. 15 sec Bike Sprint for Max Watts
C. Rest

Notes:
The bike sprint here should be an all out effort each time. Make it hurt! Look at the Watts reading on your monitor and try to hit the biggest peak number you can during those 15 sec.

HSPU Scaling:
A. 4-6 strict, full ROM
B. 4-8 strict or kipping to 1 Abmat
C. 8 box piked, full ROM ot 1 Abmat
D. 12 DB Presses

CrossFit Group Class Programming Template (WK9/9)

Cathy and Olena have been decided as the co-winners of last week’s Extracurricular Open Challenge!! We had lots of great outfits but it was hard to top the coordination and team spirit with these two! 

Don’t forget to submit your 23.2 scores by Monday at 8pm!

Week 2 Honorable Mentions

Here were some of the other folks who went above and beyond with their week two rainbow themed get up. Thanks again to everyone on this list and not pictured who helped make 23.2 a colorful mess!

Paul G

Super Karl

Walter

Harry

Cole and LT

Justine and Ashley

King Charles

Workout of the Day

STRENGTH

A1) Split Stance RDL
3-4 sets x 6-8 ea side @ 30×1

A2) L-Sit Holds
3-4 sets x 30 sec

Notes:
We last did split stance RDL’s on 2/6/23 if you want to trackback!
Accumulate time on L-sit as needed. Modify to single leg, tuck hold, or matador variation.

PARTNER METCON

AMRAP 12:00
80 KB swings (partner holds forearm plank)
80/64 Calorie Row (partner holds a dual DB or KB overhead hold)
80 Sit Ups (partner holds an arch hold)

Notes:
Reps may only be accumulated while the second partner is in their isometric hold.
Rep counts are total for the partnership; aim to divide the work evenly.

CrossFit Group Class Programming Template (WK8/9)

JR Joey and Dan vs 23.2
Photography by Dave Hashim

CrossFit, “Man Muscles,” and the Feminine Ideal