Workout of the Day

Every :30 x 20 sets
1 Cluster

Rest 5:00

Every 1:00 x10 rounds perform
A: 6-12 Kipping Toes to Bars*
B: 8-15 Cals Air Bike

Notes
We have two interval segments today. You’ll perform one of them, then we’ll rest for 5:00 before completing the other.
Ideally the clusters stay at the same weight for all 20 sets so start with something that will challenge you but you can sustain. That being said, if you feel like making a couple jumps along the way go for it.
For couplet EMOM, the bike should take you no more than :40, pick a cal range that will make that time frame tough but again, sustainable. For the T2B, choose a rep range you can complete for the 5 rounds in 1-2 sets per round. You can regress to strict knees to elbows or toes to bars, partial range or motion reps or 15 sit-ups.

Another option is to instead perform strict, banded or kipping pull-ups if thats something youd like a little more of this week.

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CrossFit Group Class Programming Template (WK7/9)

The Whiteboard Unicorn DEMANDS to see your art. Do not displease the Unicorn. 

Calling all artists!

Your work is wanted for the CFSBK Art show on 1/14. All mediums are welcome (painting, sculpture, wood working, collage, video, live music etc!) This is THE premier CrossFit gym/art show event of the year (probably the only on planet earth) and it will be a who’s who of the CFSBK in attendance. A must attend event for the season. But we need more artists! You don’t need to be a professional artist! Just someone with a passion for expression and the will to share your work with your rack mates.

Contact Katie @ CrossFitsouthbrooklyn.com to register as an artist!

We turn the gym into an art venue!

Amazing art from gym members is displayed!

Live performances!

Maybe you’ll get a new (or first?!) tattoo!

Workout of the Day

STRENGTH

Pause Bench Press
3-3-3

Notes
Work up to a top set of 3 on the Bench Press. Pause at the chest for 2 seconds between every rep. If you performed the heavy 5s the prior wave, attempt to hit hit 10-15lbs heavier than you were working with.

ASSISTANCE

4 Sets for quality and load of:
10-15 Dips
100′ Farmer’s Carry
Floater Exercise

Floater Options
A. 12-15 Pause Goblet Squats
B: 12-15 Leg Lifts + Hip lift
C: 12-15 Dumbbell Pull-overs

Notes
Dips: Ring, Matador, banded matador or bench dips
FC: Heavy!
Choose a floater exercise that corresponds what you’ve already done this week.
Tomorrow we have clusters, air bike and your choice of toes to bars or pull-ups.

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CrossFit Group Class Programming Template (WK7/9)

Denizen of 608 OG Isabella A getting after some Deadlifts

CrossFit History

This 2011 video of CrossFit legends Annie Sakamoto, Nicole Carroll and Eva T performing the benchmark workout “Nasty Girls” was a significant part of many people’s first exposure to CrossFit over a decade ago. We take this kind of training for granted, but at the time, the fitness landscape was extremely different and seeing this combination of exercises, and women performing muscle-ups was unheard of. We encourage you to watch the whole video, particularly the dramatic finish. Unfortunately, the original audio is not available included Eva and Annie’s support while Nicole struggled through the end.

Workout of the Day

ASSISTANCE

3 Sets of:
12 Strict Chin-Ups
:20 on :20 off x3 Air Bike
1:00 Double Kettlebell Front Rack Carry

Notes
Chin-Ups: Perform these in as few sets as possible, no more than 4. If you’re using assistance to help you, you should not be able to perform any set unbroken.
Air Bike: Perform :20 hard effort followed by :20 easy effort repeated 3 times. The :20 should not be a 100% effort sprint, but hit an RPM/Cadence that you would not be able to sustain for another 10 seconds.
Carry: Challenge yourself on this carry

STRENGTH

E2MOM x 8 Sets
Snatch Grip Deadlift + Below the Knee Hang Power Snatch

Notes
Every two minutes perform a full snatch grip deadlift before lowering the bar below the knee and performing a power snatch. Focus on mid foot balance during the deadlift and the hang position.

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CrossFit Group Class Programming Template (WK7/9)

After a long day of burpees, barbells, high fives, sweat angels, grimaces of discomfort and smiles of satisfaction, the gym goes dark as everyone leaves and we close up. There is a moment of quiet reflection and gratitude for another day of hard work accomplished and memories made with the finest group of people we could ask for. 

Since 2020 CFSBK has offered pay what you can memberships for those who cannot afford our posted rates. We know first hand how impactful health and community can be for people and this program strives to make our gym more accessible regardless of economic status. We have several individuals participating in this program but still have some available slots. Here’s how it works:

For every 30 members we have, one sliding scale scholarship will be provided for an individual in need. Scholarship recipients are kept private outside of myself and our admin who helps manage the program. To the rest of our staff and members they are just like any other CFSBKer.

Applicants can fill out this form and, if accepted, are required to come to the gym at least 6 times per month to maintain their scholarship status. Members who lapse on this requirement without notifying us with cause will forfeit their scholarship and have to reapply for consideration.

Please note that we already offer 12% discounts to full-time teachers, students, FDNY, EMT, DOS, Social Workers and Armed Services

Workout of the Day

STRENGTH

Pause Back Squat
3-3-3

Notes
Work up to a top set of 3 on the Back Squat. Pause at the bottom for 2 seconds between every rep. If you performed the heavy 5s the prior wave, attempt to hit hit 10-15lbs heavier than you were working with.

PARTNER METCON

10 Rounds for time of:
60 Double Unders
10 Front Rack Reverse Lunges

Notes
Partners alternate full rounds until 10 total have been completed. Each round should take you 1:30 or less to complete.
For the Lunges, take the bar out of the rack and use a medium/heavy weight such that you can perform each round unbroken. This could be somewhere around 50-60%+ of what you worked up to today on the Pause Squats.
Scale the Double Under volume so that you’re done in about a minute. Or perform AMRAP double unders/practice until the 1:30 mark each round.

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CrossFit Group Class Programming Template (WK7/9)

You may need to learn how to stand on your hands like Sara G after today’s workout.

The 2023 Open is Upon Us

The 2023 CrossFit Open starts on February 16 and registration for it is live now. Some of you have participated in the Open for over a decade while others might be brand new to the concept. For folks in the latter camp, here’s the deal:

What is the Open?
The Open is the first phase in the CrossFit competitive season consisting of three workouts programmed over three weeks. The vast majority of people participating in the Open are doing it for fun, to be part of the global community, to celebrate their affiliate and/or to challenge themselves. The best in the world do it to qualify for the next levels of competition which eventually lead to the CrossFit Games. One workout is released each week with three versions to choose from (“Rx’d” “Scaled” and “Foundations”) so that ANYONE regardless of ability or experience can participate. This is the one time a year everyone in the global CrossFit community comes together to celebrate fitness and throw down as one. It’s not uncommon for over 300k people to participate in the open!!

How does it work?
The first thing you need to do is register at CrossFit.com and make sure to put CrossFit South Brooklyn as your home affiliate. As the open gets closer, we’ll be programming prior year’s workouts and working on skills commonly seen in the Open. Through the three weeks of competition we’ll program the Open workout in group classes every Saturday as well as a special Friday Night Lights version if you want a little more fanfare around the event. This is a great opportunity to lean into the spirit of competition and “nerd out” on a workout much more than you typically would!

Workout of the Day

STRENGTH

Pause Shoulder Press
3-3-3

Notes
Work up to a top set of 3 on the shoulder press. Pause at shoulder for 2 seconds between every rep. If you performed the heavy 5s the prior wave, attempt to hit 5-10lbs heavier than you were working with. 5lbs is more realistic for most folks, 10 will only happen if you under shot last wave or had a bad day.

METCON

AMRAP 12:00
2-4-6-8-10… Handstand Push-Ups
4-8-12-16-20… Box Jumps
8-16-24-32-40… Kettlebell Swings

Notes
Perform 2 HSPUs, 4 Box Jumps and 8 Kettlebell swings, in the next round complete 4-8-16 continuing up the rep ladder until 12:00 are complete.
Use a medium weight Kettlebell that will allow you to perform the 24 swings in about 1-2 sets.
Strict HSPU / Kipping HSPU / Box Piked (full ROM) HSPU / DB Press

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CrossFit Group Class Programming Template (WK7/9)

Welcome new CFSBK Foundations grads, Peter, Ruth and Brett!

Save The Date: January 1st Yoga and Meditation class with Sasha Slocombe!

Welcome 2023 with a New Year’s Day meditation and yoga class. This class will go from 9:30-10:30am and is open to all levels and free for CFSBKers as well as friends and family. Please bring a non perishable food item to donate to Camp Friendship to support their work in helping those in need beyond the holidays and into the coming year. Class will consist of an 45 minute all level yoga practice followed by 10 minute meditation and a 5 minute restorative relaxation period. Start your 2023 right!!!

Workout of the Day

For Time:
50 Cal Row
40 Sit-Ups
30 Push-Ups
20 Kipping Pull-Ups
10 Heavy Wall Ball Shots

45 Cal Row
35 Sit-Ups
25 Push-Ups
15 Kipping Pull-Ups
10 Heavy Wall Ball Shots

40 Cal Row
30 Sit-Ups
20 Push-Ups
10 Kipping Pull-Ups
10 Heavy Wall Ball Shots

Notes
There is a 25:00 cap on this workout
For the wall ball, use a heavier ball to a lower target if needed.
For Kipping Pull-ups, perform Jumping pull-ups or ring rows at full volume. Otherwise, strict or banded at half volume.
The first round of rowing should take you between 2:45-3:30. If you can’t complete the 50 cals in that time frame scale to 45-40-35 reps on the Erg.

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CrossFit Group Class Programming Template (WK7/9)

This Saturday CFSBK hosted CrossFit Affiliate owners from around NY and NJ for a group workout and Live Affiliate Roundtable event.

2023 CFSBK Community Art Show!

Calling all artists! We want to feature your work at the 2023 CFSBK Community Art Show! All mediums are welcome, painting, film, sculpture, music, dance, woodworking, other weird stuff, its all good! Contact Katie @ CrossFitsouthbrooklyn.com to register as an artist!

Workout of the Day

METCON

EMOM 16:00
:45 Air Bike
:45 Farmer’s Carry
:45 Handstand Hold or Plank
:45 Step-Ups

Notes
Move through 4 rounds of this workout at a steady and sustainable pace. The step-ups can be weighted or bodyweight.

STRENGTH

3 Behind the Neck Snatch Grip Push Presses
6 Overhead Squats

Notes
Work up to a heavy load on this complex. Focus on movement quality and control over load.

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CrossFit Group Class Programming Template (WK6/9)

Robyn smiling during her curls as she thinks about the countless dogs shes saved via Pupstarz Rescue

WOD Demo: Adaptive Athlete Amy Bream Vs “Ellen”

Two-time CrossFit Games athlete in the Lower Extremity division, Amy Bream takes on benchmark workout Ellen which we performed yesterday in class. Watch her race to finish this benchmark.

Workout of the Day

ASSISTANCE

A1. Romanian Deadlift
3×8-12

A2. Accumulate :30 in an L-Sit, single leg L-sit or Tuck hold on the parallettes.
5 sets

Notes
Alternate between the RDLs and L-Sits for today’s assistance work. The RDLs should include 2 warm-up followed by 3 work sets building in load as able. The goal is not to max out your RDL weight, just build to a challenging load where you can hold perfect technique. On the L-Sits, if you can perform the tucked version for :30 its time to start progressing to a single leg or double leg extension hold. Its okay if this takes you 2-3 sets to accumulate :30

METCON

“Ellen”

3 Rounds for time of:
20 Burpees
21 Dumbbell Snatches
12 Dumbbell Thrusters

Notes
There is a 15 minute cap on this workout and should take around 8-13:00.
The Snatches are performed with a single DB alternating arms while the Thrusters are performed with 2 dumbbells. 50/35/20/..
The Thrusters should take 2-3 sets.
If needed, scale the burpee volume to 15 per round and/or remove the push-up.

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CrossFit Group Class Programming Template (WK6/9)

Amir respects the pump, and so should you

Affiliate Meetup at CFSBK Today

This afternoon after group classes CFSBK will be hosting upwards of 30 affiliate owners from NY and NJ for a community event. We’ll do a team workout followed by a live Affiliate Roundtables segment and then finish with some open ended time for more networking and communication. This is gathering is part of coach David’s role at CrossFit HQ.

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James Hobart brief’s the “Ellen” benchmark workout

Workout of the Day

STRENGTH

Bench Press
1xAMRAP

Notes
Work up to the weight you’ve been using the past two weeks and perform one AMRAP set with no pause at the bottom. Try to hit 8-12+ reps leaving 0-1 reps in reserve. Below is an example of what your warm-up sets should look like prior to your AMRAP.
If you did not perform the prior two weeks bench presses work up to a heavy set of 5.

Target weight: 65lbs
25×10 (green bar)
35×5
45×3-5
55×1
60×1
65xAMRAP

METCON

3 Rounds for time of:
50 Double Unders
20 Renegade Rows

Notes
This should be a quick workout. The double unders should take around 1:00 +/-. Otherwise scale volume by down by 10 rep increments until you hit that time frame, even if you only do 10 per round! WORK THE DOUBLE UNDERS DON’T HIDE BEHIND SINGLES. For the Renegade Rows, try to go heavy such that you need to move at a very deliberate pace.

If you’re NOT coming tomorrow, consider performing 25 kettlebell swings Instead of Double Unders if you’d prefer.

ASSISTANCE

A1. Seated Hammer Curls
12-15 reps

A2. Seated Lateral Raises
12-15 reps

Notes
Perform 2-3 total sets of the couplet above using a 3-1-2-1 tempo for both. The lateral raises will be lighter, perhaps about half the weight you use for the curls. For both movements focus on the tempo and muscular tension, not ego lifting.

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CrossFit Group Class Programming Template (WK6/9)

If you’ve done Foundations over the past two years you may remember this image from class 3 where we review the bench press.

The lesson being emphasized here is the proper alignment of the bar, shoulders and your arms through each rep of the bench press. At lockout, the bar should be stacked directly above the elbow and shoulder joint. A common fault, especially at lighter weights is to allow the bar to begin too far up over the neck or too far down below the armpit. We can see from this side view that finding a perfectly vertical line between the shoulder, arm and bar allows us to maximize efficiency in this position. As the bar is lowered, it will move slightly diagonally toward the lower sternum such that it remains above the elbow joint at the bottom. In the Back Squat and Deadlift, the optimal bar path is completely vertical, in the Bench Press and Shoulder Press, the bar moves diagonally.

Workout of the Day

EMOM x 20:00
A. 5 Power Clean and Push Jerks
B. 16 Air Squats + 8 Toes to Bars
C. :45 Bike
E. Rest

Notes
Each work station should take you no more than :45 to complete.
The Barbell should be performed as 5 steady singles at the same weight the whole workout.
Toes to bars can be modified to 12 Sit-ups or hanging leg raises based on preference. If you’re a bodyweight ninja and want to increase the reps on the calisthenics feel free to as long as you can finish in :45 or less.
Note your calories completed each round on the bike.

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CrossFit Group Class Programming Template (WK6/9)

Andrea D during yesterday’s Front Foot Elevated Reverse Lunges. These are HARD! 😮‍💨

4 Tips for the Airbike

The 2:30 video below provides some quick, easy and effective tips for working smarter, not harder (it’s hard enough) on the air bike. While the air bike is a low skill movement, we can definitely make avoid some common mistakes that lead to less efficient movement. The video discusses setting the right seat height, watching your RPMs (aka cadence), avoiding lateral movement and maintaining your posture. See if you can apply any of these tips into today’s workout!