Workout of the Day

STRENGTH

Back Squat
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 6-10+ reps leaving 1-2 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 squats work up to a heavy set of 5.

Target weight: 155 lbs
45×10
95×5
135×2-3
145×1
155x AMRAP

ASSISTANCE

3 Rounds for Quality and Load:
10 Strict Pull-Ups
10e Front Foot Elevated Goblet Reverse Lunges
25 Tuck-Ups into 1:00 Plank

Notes
The 10 pull-ups do not need to be unbroken but your first round should take 1-3 sets max to complete.
Use a 4″ elevation for the FFE lunges. Perform all 10 reps on one leg then rest before switching legs.
The Tuck-ups should be performed in as few sets as possible then go right into the 1:00 plank hold.

CrossFit Group Class Programming Template (WK6/9)

Jen K won’t let her hot dog fingers distract her from Anna’s FGB performance

Staffing Considerations

Interested in how the sausage is made? Here is a 2018 video where Coach David discusses some of his thoughts on staffing considerations at CrossFit affiliates. This was part of a much larger series made in collaboration with our friends at Beyond the Whiteboard and released by CrossFit. Our philosophy at CFSBK has always been to open source our best practices for the betterment of all CrossFit Affiliates.

Workout of the Day

STRENGTH

Shoulder 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 6-10+ 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 presses work up to a heavy set of 5.

Target weight: 105 lbs
45×10
65×5
85×2-3
95×1
105xAMRAP

METCON

5 Rounds for time of:
15/12 Calorie Row or 12/10 Bike
12 DB Push Presses
9 Box Jump Overs

Notes
The Row/bike should take you around a minute, adjust calories as needed.
Try to go a little heavier than normal on the Push Presses while still remaining unbroken (+/50/35/20/-)

CrossFit Group Class Programming Template (WK6/9)

This past weekend our beloved Pilates coach Frank was thrown a belated 50th birthday party after class. Super cute!! Happy Birthday Frank!

Cueing the Shoulder Press

CrossFit senior seminar staff Chuck Carswell discusses coaching the Shoulder Press during a CrossFit Level 2 seminar.

Workout of the Day

ASSISTANCE

A1: Three Point DB Bent Over Row
8-12 Reps

A2: Strict Knees to Elbows
6-12 Reps

Notes
Work up through 4 total progressive sets alternating between exercises. Progressive in the context of the Dumbbell Row means increasing the weight such that even 8 reps are challenging by the final set. For the Knees to Elbows, progressive means going closer to failure in the final 1-2 sets.

METCON

E2MOM X 10 Sets
3 Deadlifts
30 Double Unders

Notes
In 20 minutes you’ll work up through 10 sets performing 3 Deadlifts and 30 Double Unders every other minute. Your work intervals should take you between :35-:45.
Think of today’s workout as a deadlift strength endurance piece. Advanced athletes should not plan on PRing today. The Deadlift weight may go up or stay consistent through the workout. Focus on mechanics above all else.
If 35 Double Unders will take you more than :30, perform AMRAP Doubles or singles until the :45 mark each interval.

CrossFit Group Class Programming Template (WK6/9)

Recent Foundations grads Christian and Michael working the Barbell Snatch

Current Cycle Recap and Notes

Hey everyone, we wanted to check in and provide some additional guidance and notes on the current programming cycle. If you’ve been playing along, you know we’ve got three focus lifts (the Shoulder Press, Back Squat and Bench Press) that we see on Tuesdays, Wednesdays and Fridays respectively. Below is a review of the cycle as well as some additional considerations.

Structure of this cycle

The current cycle is broken down into three week waves performed for 9 weeks total.

The first week of a wave sees us working up to a top weight of a pause version of the lift at a given rep scheme. These pauses help develop technique and range of motion specific strength. Week 1 is where we establish the weight we’ll use for the following two weeks.

The second week uses the top weight from week one and performs three sets across without the pause. This week is more about volume.

Finally week three works up to an intensity set (AMRAP) where you perform as many reps as possible with the weight you’ve been working at the past two weeks.

Here’s the same thing written out a little more clearly:

Week 1: (technique bias)
8-8-8 Pause (Work up to a heavy set)

Week 2 (volume bias)
3×8 Across (using top weight from prior week)

Week 3 (Intensity bias) 
AMRAP set at same weight from past three weeks.

After week 3, we reset the rep scheme to a lower number and perform another three week wave.

Goals of this cycle

The goal of this cycle is to push the intensity every third week and set a new rep out PR at the weight you’ve been working with the prior two weeks. It might be a new 8RM for one person and a 15RM for another on the same day. Often people drastically underestimate how strong they actually are and how many reps they can perform at a given load. Spending two weeks building technique and confidence at a given weight before focusing on just one AMRAP set where you can really empty the tank is a great way to methodically test your capacity. If you havent tested the pause versions of these lifts, you may also incidentally be setting new PRs on those lift variations as well.

Adding Weight

In the first wave we’re working with 8 reps initially, in the second wave we’re working with 5s and in the final wave we’re working with 3s. Naturally, as the reps drop, you should be working with a higher weight each wave. Here is the general range you’d expect to add per lift each wave:

Shoulder Press +5-10lbs each wave
Back Squat +10-20lbs each wave
Bench Press +5-15lbs each wave

You may also notice that how difficult week 2’s volume sets feel depend on the lift. The Shoulder Press will likely be very challenging, the Back Squat might even feel a little easy and the Bench Press somewhere in between the two. This is because we have much less muscle mass involved in the shoulder press relative to the squat and therefore our margin of error is smaller and fatigability of the tissue involved is higher.

Workout of the Day

Gymnastics Assistance

8 Round Tabata Interval of:
A. Ring/Matador Top Support
B. Ring/Matador Bottom Support

METCON

EMOM 12:00
A. :40 Cal Bike
B. :40 Sled Push

EMOM 12:00
A. 8/8 DB Suitcase Deadlift
B. 130m Run

EMOM 12:00
A: 2x:20 L-Sit/Tuck Hold
B: 10/10 Single Leg Glute Bridge

CrossFit Group Class Programming Template (WK5/9)

Scroll through to see some shots from our end of year staff dinner at Palo Santo. We couldn’t be proud of Team SBK <3

Workout of the Day

STRENGTH

Cluster
Heavy Single

Notes
Work up to a heavy single on the “Cluster” which is a Squat Clean into a Thruster. Keep the overall volume low on this since you’ve got… a few thrusters in the metcon.

METCON

Every 3:00 for 5 Rounds:
12 Thrusters
9 Burpees
6 Kipping Pull-Ups or 3 Bar Muscle-Ups

Notes
All your Thrusters should be unbroken today so choose a weight that will challenge you but allow you to stay unbroken across all 5 rounds. This might be around 50-60% of what you worked up to today or 95/75/65/45.. If higher rep barbell Thrusters are uncomfortable on your wrist/front rack you can perform these with Dumbbells. Each round should be completed in 1:30 or less, adjust reps as needed to accomplish this.

CrossFit Group Class Programming Template (WK5/9)

The Open is Coming!

REGISTER FOR THE 2023 CROSSFIT OPEN!

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

Bench Press
3 sets x 5 Reps Across

Notes
Perform 3 sets of 5 reps using last weeks heaviest weight. These should not be performed with a pause at the chest, instead take advantage of the stretch reflex at the bottom of each rep.
If you were not here last week, work up to a top set of 5 WITH a pause at the bottom of each rep.

METCON

EMOM 16:00
A. :45 Bike
B. Floater Movement
C. :45 Double Kettlebell Front Rack Carry
D. :45 Plank

Floater Options
1. 16 Alternating Renegade Rows
2. 16 DB Strict Press
3. :45 Seated Knee Tucks

Notes
Work through 4 challenging rounds of this EMOM. For the Floater, choose a movement that compliments what you’ve done this week. Tomorrow we have Thrusters and Burpee Box Jumps. Yes we know if you choose the knee tucks you’ll have two midline movements today… suck it up, buttercup!

CrossFit Group Class Programming Template (WK5/9)

Some of these lost & found items are pretty, pretttty good. Maybe you should see if any of your stuff is there? For the complete tour de force of Aarons L&F photoshop, see the album on flickr here.

PREORDER ON THIS ENDS TODAY!

Today is the last day to ensure you get your grubby little mitts on one of these hot new TYR drops we have. <3

CFSBK Tokebi Tee: Preorder here!

CFSBK Olive Hoodie: Preorder here!

Breaking: Internet man does steroids

Workout of the Day

STRENGTH

Turkish Get-Up + Windmill

Notes
Using a Dumbbell or Kettlebell, work up to a challenging single of one Turkish Get-Up plus one windmill on each side.

METCON

AMRAP 15:00
5 Strict Chin-Ups
15 Kettlebell Swings
20 Alternating Step-Ups

Notes
Move at a steady pace on this workout. You should be able to perform 5 unbroken Chin-Ups for the first few rounds or all of this workout. If that’s too challenging add a band for assistance, if it’s too easy, add a dumbbell between the thighs or feet. The Kettlebell swings should be unbroken every round but on the heavier end. The step-ups may be bodyweight only or loaded with DBs, taster’s choice.

CrossFit Group Class Programming Template (WK5/9)

We bet this would look really cool on a T-shirt!!!

CFSBK Closed This Evening

CFSBK will be closing at 4:30pm today as we have an end of year staff dinner planned for this evening. Thank you so much for your understanding!

Are you still the most bummed? Here’s an at home workout you can do with zero equipment that will do the trick!

Gymnastics Assistance

3-5 sets of:
1:00 Handstand Hold
1:00e Side Plank
:30e isometric lunge hold

Metcon

AMRAP 15:00
20 Sit-Ups
15 Air Squats
10 Burpees or Push-Ups

Workout of the Day

STRENGTH

Back Squat
3 sets x 5 Reps Across

Notes
Perform 3 sets of 5 reps using last weeks heaviest weight. These should not be performed with a pause at the bottom, instead take advantage of the stretch reflex at the bottom of each rep.
If you were not here last week, work up to a top set of 5 WITH a pause at the bottom of each rep.

METCON

At the 0 and 10 minute marks perform:

1000m/800m Row
50 Wall Ball Shots

Notes
Your goal today is to hit two consistent intervals on the couplet. The Row should feel like an 80% effort followed by performfing the wall ball in as few sets as possible. Choose a medball weight and height that will allow you to get 20+ reps unbroken in your first set. The row should be sub 4:00, adjust distance accordingly.

CrossFit Group Class Programming Template (WK5/9)

Jess setting up to go overhead

Rowing Technique

Better technique means better efficiency. This is a law of the universe. When we teach you technique on an exercise we want to satisfy two primary goals. The first is to align your joints and muscles into the positions where they can produce the most force while also minimizing the potential for injury. The second is to create the most efficient lines of action in whatever implement we’re working with, whether its a barbell, kettlebell, rowing machine or just your body itself. While different bodies will express slightly different looking technique based on their anthropometry or flexibility, there are universal elements we strive to maintain. Below is a great overview on some basic rowing technique that can make your time on the erg more productive, efficient and fun. Check it out!

Workout of the Day

STRENGTH

Shoulder Press
3 sets x 5 Reps Across

Notes
Perform 3 sets of 5 reps using last weeks heaviest weight. These should not be performed with a pause at the shoulder, instead take advantage of the stretch reflex at the bottom of each rep.
If you were not here last week, work up to a top set of 5 WITH a pause at the bottom of each rep.

METCON

21-15-9 Reps for time of:
Dips
Deficit Push-Ups
Dumbbell Press

Notes
Prepare for a massive pressing pump! Work through the 21-15-9 but focus more on control and range of motion more than how fast you perform this.
Dips: Ring / Matador / Bench
Push-Ups: Deficit / conventional / elevated or banded
DB Press: Go a little lighter than you normally would for a DB Press, you’ll be feeling the dips and push-ups so use a weight you can get at least 7-14 reps in the first set in the 21 round.

CrossFit Group Class Programming Template (WK5/9)

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!

THE 2023 CFSBK PUPSTARZ CALENDAR IS AVAILABLE FOR PRE-ORDER until 12/5

Another year, another CFSBK Pupstarz Calendar celebrating the gym dogs and raising money for a great cause. 100% of the profit from this calendar will go to Pupstarz Rescue which is run by longtime gym member Robyn.

PupStarz Rescue

Workout of the Day

PARTNER METCON

20 Rounds for time of:
3 Squat Cleans
6 Kipping Pull-Ups
36 Double Unders

Notes
Alternate complete rounds with your partner until each person has completed 10 rounds. This works out to 30 Squat Cleans, 60 Kipping Pull-ups and 360 Double Unders per person.
Squat Cleans: Should be performed as three quick singles +/135/115/95/65.. If you’re coming on Wednesday you might consider performing these as power cleans.
Kipping Pull-Ups: Choose a version that will allow you to perform them unbroken the whole workout or in max two quick sets. +CTB/6KPU/3-4KPU/6 Banded or Ring Rows
Doubles: Should take you around :30 or so per round to complete. 36/27/18/9 Doubles or 45 Single Unders

CrossFit Group Class Programming Template (WK5/9)

You know what would pair perfectly with these shoes… 

Preorder on this ends Friday!

We’ve got some new merch dropping soon and are taking preorders now through December 2nd. These are high quality apparel items being printed by our partners at TYR. We will not be stocking these items after the pre-order so jump on them if you want the goods!

CFSBK Tokebi Tee: Preorder here!

CFSBK Olive Hoodie: Preorder here!