Workout of the Day

STRENGTH

A1) Sumo Deadlift
10-8-6-10

A2) Single Arm Tall Kneeling DB Press
3 x 12-15 ea side

Notes:
Rest about 1 min between exercises.
Goal is to increase weight on both lifts across the three weeks.
For the deadlift we will use wave loading. Today, start with a moderately challenging weight for the set of 10 and 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 set or two: 95×10, 115×5
work sets:
135×10
155×8
165×6
145×10

METCON

EMOM 10:00
A. 8 Horizontal Ring Rows + max reps Double Unders
B. Rest

Notes:
RX’d version of the ring row is with feet elevated such that the athlete’s body is parallel to the floor at the beginning of the rep. Scale the foot position / body angle so that full ROM can be achieved on every rep without “kipping” the movement, in 1-2 sets consistently.

This is a good day to practice double unders if you don’t own them!

CrossFit Group Class Programming Template (WK4/9)

We miss the Summer. Here are Coaches Katie and Carissa during warmer days.

Well it looks like you didn’t win the raffle

The universe is an indifferent mistress. You might as well move on with your life and sign up for the CrossFit Open the old fashioned way.

The CrossFit Open is a three week worldwide competition and event that CrossFit gyms and athletes all over the world participate in every year. It’s a great time to put yourself out there and dig a little deeper for three workouts. But moreso, its a celebration of the CrossFit community as well as the CFSBK community. This year will have brand new elements to our CrossFit Open experience including theme weeks and the Extracurricular Open as well as favorites like Friday Night Lights.

The following CFSBKers are officially #INTHEOPEN !!

Stephanie Arabagian
Sammuel Auld
Vinicius Baggio Fuentes
Tristan Bel
Paul Bennett
Laura Berk
jacinto Bonilla
Shawn Campbell
Anthony Casola
Ahmaed Cephus
Karl-Henry Cesar
Ashima Chitre
Kevin Clark
Sheryl Cohen
Dan Conroy
Harry Copeland
Caleb Crain
Zel Crampton
Cidney Falk
Elizabeth Fine
Omar Francis
Cole Francum
Micheline Gaulin
Sara Greenberg
Richard Greenspan
Katie Harper
Andrew Hill
Linda Hutsal
Dan Kang
Dylan Ketchum
Olena Knyzhnyk
Cathy Kolcun
Christina LaBrie
Ashley Macha
Matt Merenich
Aafiya Mohammed
Gerry Mullany
David Osorio
Kaushal Parikh
Erick Pinto
Nicolas Preuss
Hung Quach
Suzanne Rollins
Tasha Russo
Lee Savage
Ashley Sawyer
Laura Siegle
Joseph Sinchak
Yu Tian
Gianna Valentini
Keith Walter
Renaldo Webb
Jonathan Wright
Tong Xiang

Workout of the Day

STRENGTH

Close Grip Bench Press
8-6-4 @ 30×1 tempo

Notes:
Take 2-3 warm up sets before your first working set of 8 reps on the tempo. This should be moderately challenging, a 7/10 RPE. From there, add load for the set of 6, and again for the set of 4 reps.
Maintain a 3 second down tempo throughout your sets.

METCON

4 Rounds for Time
10 Strict Dips
12 V-ups
14 Box Jumps

Notes:
-Scale dips so that your variation can be done in 1-3 sets per round.

Dip Scales:
A. volume (4-8 per round)
B. parallete dip
C. dip between two benches/boxes

CrossFit Group Class Programming Template (WK4/9)

The man with a key to all our hearts, Joey S

Resource Crisis in Gowanus

 

View this post on Instagram

 

A post shared by Gowanus Mutual Aid (@gowanusmutualaid)

Since summer 2022, migrants seeking asylum in the U.S. have been bussed by states along the Mexico border to sanctuary cities, often without their permission, including tens of thousands who have arrived in NYC. Local community groups and advocacy organizations have been scrambling to provide services for the newcomers, including access to shelter, food, clothing, legal services, and more. Recently, almost 300 migrants were provided shelter in Gowanus near CFSBK without adequate food access, cooking facilities, warm clothes, and other important resources. The city response has not been enough and people are going hungry and without basic necessities during the cold months. Let’s show up the CFSBK way to welcome our new neighbors by supporting the efforts of Gowanus Mutual Aid.

Workout of the Day

STRENGTH

A. 1 Clean Deadlift + 1 Below the Knee Hang Clean + 1 Clean x 6-8 sets

Notes:
-There is no longer a pause on the clean deadlift. Incorporate what you learned from that drill as you take the bar from the floor today.
-After the BTK Hang Clean, bail the bar to the ground. Take your time to reset on the floor for the clean. In other words, do not do these as touch and go reps.
-Start with 2-3 light sets, then work up towards medium to heavy loads.
-Prioritize power, speed, coordination, and accuracy over load!

B. Front Squat
3 x 5

Notes:
-No more pauses! If you found them helpful, do a few paused reps in a warm up set before getting to work weight.
-Go heavier than last week’s 3×6

ASSISTANCE

3 Progressive sets of:
15 banded strict pull-ups
15 DB lying tricep extensions

Notes:
-The pull ups are one unbroken set. If you can do 15 unbroken bodyweight pull-ups (badass!), do them OR use a band and do 15 strict CTB pull ups.
-If 15 banded pull-ups in one set is out of reach, do a seated band/pvc pulldown today.
-Folks who are close to a strict pull-up may choose to do negatives today. Hold a mature chin-over-bar position for 5 seconds and lower as slowly as possible. 2-4 reps per set.

CrossFit Group Class Programming Template (WK4/9)

Gianna getting out of her comfort zone at the Wim Hof Method seminar Sunday

CFSBK CrossFit Open Raffle Winners!

Congrats to the 5 lucky CFSBKers who were chosen to have their CrossFit Open registration paid for by the gym!!! Please see the front desk for a crisp $20 bill to reimburse your registration. If you DIDN’T win, fret not, you can and should, nay MUST sign up for the CrossFit Open and represent CFSBK in 2023!!

Raffle Winners
Tasha R
Lauren T
Ashima C
Gianna V
Carlos G

Workout of the Day

SKILL: Kipping Toes To Bar

PARNTER METCON

In a team of 3, complete the following for time:
18 Wall Walks
36 Cals Air Bike
54 Toes to Bars
72 DB suitcase Box Step Overs
54 Toes to Bars
36 Cals Air Bike
18 Wall Walks

Notes:
*Numbers are TOTAL reps as a team. Aim to divide the work relatively evenly.
*Step ups are total alternating (so 24 total per person, 12 each leg). You do not have to fully extend on top of the box, but both feet need to touch the box before getting over to the other side. Choose a challenging weight for you.
*Suggested Rx 50#/35#, 24/20″ box.

CrossFit Group Class Programming Template (WK4/9)

Ashley making short work of an Open workout last year during Friday Night Lights!

#INTHEOPEN

The following people have all chosen to be part of Team CrossFit South Brooklyn and represent our gym in the Open! Kudos to everyone who has already signed up but we’re not done growing yet. We’d like to see this list triple by the time the Open starts. Representing CFSBK is not about your performances in the workouts anywhere near as much as signing up to be part of our team and showing the world CFSBK runs DEEP. We have some really fun and new plans for the Open this year that we’ll share this week but you can only participate if you’re officially signed up for the Open!! Also, this afternoon we’ll announce the 5 raffle winners who get their Open Registration paid for!!

If your name is on the list below, please take a moment to put your name up on the CrossFit Open white board in 597 between the two bathrooms!!

Stephanie Arabagian
Vinicius Baggio Fuentes
Tristan Bel
Laura Berk
jacinto Bonilla
Shawn Campbell
Anthony Casola
Ahmaed Cephus
Ashima Chitre
Sheryl Cohen
Dan Conroy
Harry Copeland
Zel Crampton
Cidney Falk
Elizabeth Fine
Omar Francis
Andrew Hill
Dan Kang
Olena Knyzhnyk
Cathy Kolcun
Ashley Macha
Matt Merenich
Aafiya Mohammed
Gerry Mullany
David Osorio
Kaushal Parikh
Erick Pinto
Hung Quach
Lee Savage
Ashley Sawyer
Laura Siegle
Joseph Sinchak
Keith Walter
Renaldo Webb
Jonathan Wright

Workout of the Day

EMOM 12:00
A. 5 Deadlifts
B. 60 Double Unders

rest 4 min between segments

EMOM 12:00
A. 12 alternating DB Power Snatches
B. 12/9 cal Air Bike

Notes:
Deadlift should be a heavy, technically sound weight. Suggested Rx loads would be 275/185/135/115lns.
For the jump rope and bike efforts, scale the volume back as needed so you finish consistently in 35-45 seconds.

Check out this great sub 2:00 video from rxsmartgear about the 4 most common double under errors they see.

CrossFit Group Class Programming Template (WK3/9)

Coach Katie!!!!!!!!!!!!!! The end.

Last full day to enter the Open Registration Raffle!!

Our CrossFit Open raffle ends tomorrow! We’ll pick 5 names out of the box by the front desk and pay them for their CrossFit Open registrations!!! Could it be you?!!!

Workout of the Day

STRENGTH

Back Squat
1×3

Notes:
Work up to a heavy triple. This is not a 3 RM test, just find something heavy and technically solid for the day.

METCON

For Time:
15-12-9-6-3 DB Front Squat @ 50/35#
5-4-3-2-1 Bar Muscle Ups

Notes:
There is an 8 minute time cap on today’s workout. Scale accordingly!
DB’s should be a challenging load for an unbroken set of 15.

BMU scaling:
a. volume, for example: 3-3-2-2-1 (11 reps) or 2-2-1-1-1 (7 reps)
b. CTB kipping pull ups 10-8-6-4-2
c. kipping pull ups 10-8-6-4-2
d. jumping CTB pull ups: 10-8-6-4-2

CrossFit Group Class Programming Template (WK3/9)

New CFSBK Beanies (or toques for our friends up north) available at the front desk

Dumbbell Front Squats

Today’s weight lifting exercise in the metcon are Dumbbell Front Squats. If you plan on doing the Open, we recommend you choose either the 50s, 35s or 20lb DBs which are the standard weights you’ll see used for dumbbells. Regardless, make your goal today to hold the weights in an active front rack as seen in the video below. Don’t just put the handles directly on your shoulders or try to hold them totally vertical on your shoulders. The rack below should feel efficient. Play around with variations in angle that allow you to hold the Dumbbells that would still be considered a Front Squat.

Workout of the Day

STRENGTH

A1) Back Rack Reverse Lunge: 3 x 10 ea

Notes:
Lead with your weaker leg/side if you know it. These are not alternating.
You may re-rack the bar and rest briefly between sides if needed.
Aim for 3 sets of 10 reps each side at the same weight across, using the same load you did for 8 reps last week. You can do it!

A2) Single Arm DB Bent Over Row: 3 x 6-10 ea

Notes:
Use last week’s weights as a guide (3×9-12ea). Go heavier!
Rest as needed between movements, in the range of 60-90 sec.

METCON

EMOM x 16 min:
A. 12 Alternating Russian Twists + max calorie Row in remaining time
B. Rest

Notes:
Russian twists are unweighted today. Gold standard is fingers interlaced, touch one elbow down to the floor on each rep. Adjust as needed. The intent of the movement is to rotate the upper spine and shoulders, not move your arms side to side.

CrossFit Group Class Programming Template (WK3/9)

Stephanie A, Cidney F and Ashley M AKA Team Aggressively Average

Team Aggressively Average’s Report from WODAPALOOZA

Was it all a dream?!!! 6 events, 3 days, too many memories to recount for what was one of the most incredible weekends of fitness that we have ever experienced. Was it stressful? Yes. Were there unexpected twists and turns? YOU BETCHA. Did we have fun and push ourselves to a whole new level mentally and physically and would we do it again? HELL. FREAKIN. YEAAAAAAAAA. Big thanks to Coach Katie Harper who put all of her past WZA experience to good use and prepared us exceptionally well for the whole competition (especially that Kitchen Sync workout!!!), thank you to CFSBK for giving us the resources to train effectively, and dear god thank you to our community for the endless support, we love you! An extra special shout out to Karl who flew to Miami just to cheer us on! We placed 30th out of 40 which ain’t bad for our very first competition at this level and working as a team together – living up to our team name, we are AGGRESSIVELY AVERAGE. Beyond excited for the year ahead to keep training and getting stronger/faster (primed for the Open, what what!) and we are already scheming for WZA 2024 quals. Want to hear more war stories and/or are you considering your own competition experience? Don’t hesitate to reach out to us to chat xoxox

Workout of the Day

STRENGTH

A1) Barbell RDL: 4 x 6-8

Notes:
This is your final week of RDLs. Aim to go heavier than last week!

A2) Incline Dumbbell Bench Press: 3 x 6-10

Notes:
Use last week’s sets as guidance (3 x 9-12). Aim to go heavier today.
Use a tempo @ 20X1 on both lifts, essentially “slower down, faster up.”
Rest as needed between movements, about 60-90 sec.

METCON

20 min for quality and load:
1:00 sandbag bear hug hold
50′ ea: single arm farmer walk – heavy
1:00 ring plank
:30 hanging tuck hold

Notes:
Go heavy on the first two movements!
Accumulate time as needed on the second two movements.
In ring plank, work on a hollow body position and scapular protraction (push down).
In tuck hold, goal is to have knees above hips. Scale to a 90 degree hold if needed!

CrossFit Group Class Programming Template (WK3/9)

Coach Avery all smiles on a Saturday

Enter the raffle to win a free CrossFit Open registration!

We’re offering a raffle in which 5 people will get their CrossFit Open registration paid for by the gym! All you have to do is fill out the small paper near the front desk with your name and email and drop it in the box. We’ll choose 5 lucky winners on Monday afternoon. If you’ve already signed up for the Open, put your name in still and we’ll reimburse you if you win!

Workout of the Day

SKILL: Handstand Push Up

METCON

Every 3 min x 6 rounds
12 Kipping Handstand Push-Ups
6 Burpees
then, max calorie bike in remaining time to 1:30 mark of each round

Notes:
-Complete HSPU + push ups, then get to the bike and accumulate calories until the 1:30 mark on the clock. Rest 1:30 and start again at the 3:00 mark.
-Scale the volume of work as needed so that you have at LEAST 30 sec to work on the bike in each round. Aim for consistent tough efforts across and go for broke in your final round.

HSPU scaling:
a. kipping, full ROM x 6-9 reps
b. strict, full ROM x 6-12 reps
d. kipping, partial ROM x 6-12 reps, 1 abmat
c. strict, box pike HSPU x 6-9 reps, up to 1 abmat
d. heavy DB push press x 12 reps (done in 1-2 sets)

CrossFit Group Class Programming Template (WK3/9)

Shot from the office during the short film presentation at the Art Show last weekend

Box Piked Strict HSPU

This is a great example of what a box piked HSPU to 1 abmat should look like. A good way to warm-up for this is going from 3-2-1-0 abmats and building your range of motion.

Workout of the Day

STRENGTH

A) Pause Clean Deadlift + Below the Knee Hang Clean
2 x (1+2) – light
3 x (1+1) – medium
3 x (1+1) – medium to heavy

Notes:
-Pause for 1 full second with the plates 1″ off the floor before continuing to stand.
-Hang = just below kneecaps
-Rest as needed between these 7 sets as you work up in weight.

B) Paused Front Squat + Front Squat
3 x (1+5)

Notes:
-Pause for 1 full second at the bottom of your full depth front squat, and do not bounce out of the hole. From that paused position, drive straight up.
-This is 3 sets of 6 reps, where you will pause only for the first rep of each set and then continue without the pause for 5 more.
-Add a bit of weight to what you did last week.

METCON

AMRAP 5 MIN:
5 Strict CTB chin ups
20 Walking Lunges

Notes:
If you did Saturday’s workout and are still feeling beat up, consider doing ring rows instead of chin ups today.

Chin Up Scaling:
A. 2-4 reps per round
B. 5 strict CTB banded or foot assisted chin ups

CrossFit Group Class Programming Template (WK3/9)

Welcome to recent Foundations grads Jax, Ariel and Zach!!!