Workout of the Day

STRENGTH

Rack Jerk
1-1-1-1-1

Notes
Work up to a heavy single on the jerk. “Rack” jerk simply means the barbell is taken out of the rack instead of being cleaned first. You may perform a push jerk, split jerk or push press depending on your preference and ability.

ASSISTANCE

20:00 for Quality
2:00 Air Bike @ aerobic pace
1:00 Handstand Hold
5-10 Strict Chin-Ups
1:00 Farmer’s Carry

Notes
Move at a steady sustainable pace. It doesn’t need to be fast to be hard!

CrossFit Group Class Programming Template (WK7/6)

A Message from Jeff Nemetsky, Exec Director of BCHS for CFSBK

We’re Hiring Front Desk Staff

CFSBK is looking for new talent to staff the Front Desk. Responsibilities include handling inquiries from walk-ins, managing basic membership issues, light cleaning/organization, and other miscellaneous duties. Ideally, we’d like to hire from within so that candidates are already familiar with CrossFit and CFSBK, but we are open to talking to new folks if they’ve got good people skills and are committed to joining the gym. On top of an hourly wage, FD staff will also receive a comped membership. We are looking for people who keep a consistent schedule and commit to six months of work with us (barring extenuating circumstances).
We will be interviewing this month and hiring a new staff member for immediate training. The shifts will start Thursday December 1st. The shifts we are looking to fill are below, so before applying, please make sure these openings fit with your schedule.

Thursdays- 5:45am – 11am
Fridays- 5:45am – 12pm

If you’re interested please email charlie @ crossfitsouthbrooklyn.com

Workout of the Day

STRENGTH

E2MOM x5 Sets
1-1-1-1-1

Notes
After some progressive warm-up sets, perform 1 clean every other minute on the minute for 5 work sets. These may be power or squat cleans depending on preference and soreness.

METCON

AMRAP 12:00
Run 270m
6 Hang Power Cleans
6 Front Squats

Notes
For the metcon, use a weight light enough that you can perform the hang power cleans and front squats unbroken. This may be somewhere around 50-60% of what you worked up to on the strength portion.

CrossFit Group Class Programming Template (WK7/6)

This picture of Molly and Marie speaks for itself. 

Liz wants you all to get more cultured! (David’s take)

Workout of the Day

STRENGTH

4 Sets of:
A1: 5-8e Single Arm DB OHS
A2: 15-20 Tuck-Ups

Notes
For the OHS, only go as low as you are able to control your positions with. For many, a full ROM OHS may be out of the question, but use today as an opportunity to really work the edges of your individual ROM.
The tuck ups should be performed with as much control as possible. Challenge yourself to see how many you can do without resting.

METCON

Every 5:00 for 3 sets:
20 Wall Ball Shots
16 SA Dumbbell Hang power clean + Push Press (8e)
1:00 Air Bike for Calories

Notes
Each work interval should be completed in around 2:30-3:30. If your work takes longer than 3:30, reduce the volume. Your first round should be the slowest. Wall Balls should be unbroken, Snatches should be unbroken but challenging. Perform 8 on one arm then switch. The air bike should be just no fun at all.

CrossFit Group Class Programming Template (WK7/6)

Welcome new CFSBK coach: Avery Wittkamp

We are excited to announce a new addition to our coaching team, Avery Wittkamp! Take a minute to read her bio and be sure to say hi in person.

Avery’s Bio

Avery comes to CFSBK with over 14 years of coaching experience that include nearly a decade serving as the head coach of CrossFit NYC, one of the largest and oldest affiliates in the world. In her time there she served as a lead programmer, ran the competition team, (including coaching a 60+ year old masters athlete all the way to the CrossFit Games) and coached thousands of hours with individuals and groups of all levels.

Avery also holds a Doctor of Physical Therapy degree which she received from Hunter College. She completed her residency in Neurologic Physical Therapy at Mount Sinai Hospital where she still treats people with neurologic diagnoses (i.e. Parkinson’s Disease, Multiple Sclerosis, post-Stroke, Spinal Cord Injury). She also uses these skills in the gym setting working with people returning to fitness after injury.

As an athlete, Avery participated in kettlebell sport competitions at the national and international level in classic lifts (10 minutes with one hand switch) and half marathons (30 minutes). She holds master of sport ranks and several national records in the 63 kg weight class for 16 kg snatch, 16 kg single arm biathlon (snatch and jerk), and 20 kg snatch half marathon.

Avery’s area of expertise includes working with those new to CrossFit, competitive CrossFitters, Olympic Weightlifters, Kettlebell Sport athletes, older adults, and people with neurologic diagnoses.

Additional credentials Avery holds are: CrossFit Level 2 trainer, Certified Strength and Conditioning Specialist (CSCS), Functional Range Conditioning Mobility Specialist (FRCms), IKSFA Level 2 Kettlebell Sport Coach, USA Weightlifting Level 2 Coach, and has attended multiple Olympic Weightlifting seminars.

Workout of the Day

STRENGTH

A1: DB Bench Press
10-10-AMRAP

A2: 3 Point Bent Over DB Row
10-10-AMRAP

Notes
Perform two progressive sets of ten reps on each exercise before performing an AMRAP set which takes you either to failure, 1-2 reps shy of failure or if there is a loss of technique.

METCON

2 Intervals of:

AMRAP 8:00
2-4-6-8-10-12-14… reps of:
Sumo Deadlift High-Pulls
Burpees

Rest 4:00

Notes
On the 2nd AMRAP, start over at 2 reps.
SDHP: FGB weights 75/55/35

CrossFit Group Class Programming Template (WK7/6) 😛

Transition between classes

ICYMI: NOTE ON THE NEXT PROGRAMMING CYCLE

We’re going to delay the start of the new cycle instead of starting out with a bastardized week 1 to accommodate the FGB. The next cycle will then begin on Monday the 31st. This week’s programming will be similar to the current cycle with a bias towards some FGB prep and mini deload before Saturday.

As of posting we breached $12k in our Fight Gone Bad Fundraising effort! Thats from 141 unique donations!! If you want to learn more or contribute go here: gofundme.com/f/FGB2022

If you haven’t made a profile for yourself you can click this link to do that now. Or if you want to make it even easier you can just send people to gofundme.com/f/FGB2022 and they can donate right there. You won’t get listed individually or be eligible for a fundraising award but more importantly you’re still making a very meaningful contribution to this effort. Housing is a basic human right and the BCHS does incredible work to keep people out of homelessness.

Workout of the Day

STRENGTH

A1: Double KB Pause Squat
6-9 Reps

A2: Strict Toes to Bars or Knees to Elbows
6-9 Reps

Notes
Perform 3-4 progressive sets on this couplet.

METCON

AMRAP 12:00
6 Kipping Pull-Ups
9 Kettlebell Swings
12 Tuck-Ups

Notes
Move at a deliberate pace through this workout. Use a heavy Kettlebell that will slow you down a bit. Scale up to 1-3 bar muscle-ups if able.

CrossFit Group Class Programming Template (WK6/6)

Welcome new Foundations grads, Shehza, Jules and Farah.

Note on the next Programming Cycle

We’re going to delay the start of the new cycle instead of starting out with a bastardized week 1 to accommodate the FGB. The next cycle will then begin on Monday the 31st. This week’s programming will be similar to the current cycle with a bias towards some FGB prep and mini deload before Saturday.

Workout of the Day

STRENGTH

Shoulder Press
5-3-1

Notes
After 4+ progressive warm-up sets, work up through a heavy set of 5,3 then 1 reps adding weight each set. Also, have fun. Life is short.

PARTNER METCON

AMRAP 15:00
15e or 12e Cal bike or Row
(while partner holds a plank)

15e Push Presses 75/55/35
(while partner hangs from a bar)

10e Box Jumps 24″/20″/16″
(while partner holds Barbell overhead)

Notes
You and a partner will work through the triplet with one person performing the primary exercise while the other works on the active position. Partner A performs the row while partner B holds a plank then you switch so partner B is rowing and A is holding. Then they’ll move onto the push presses. Do your best with the active stations, if you need to rest your partner does not have to stop working.

CrossFit Group Class Programming Template (WK6/6)

Throwback to Fight Gone Bad 2017. Coach Melo on the SDHPs and Coach Brett bringing the party.

One Week till Fight Gone Bad. $10,000 raised so far!

We’re one week out from Fight Gone Bad and we’ve already hit the amazing milestone of over 10k raised for Brooklyn Community Housing & Services! This accomplishment has been the effort of a diligent group listed below. Our goal in the last week is to triple the amount of people who raise or contribute. If you haven’t made a profile for yourself you can click this link to do that now. Or if you want to make it even easier you can just send people to gofundme.com/f/FGB2022 and they can donate right there. You won’t get listed individually or be eligible for a fundraising award but more importantly you’re still making a very meaningful contribution to this effort. Housing is a basic human right and the BCHS does incredible work to keep people out of homelessness.

The final week is the easiest time to squeeze your pals. Think of 1-3 people you think might donate and shoot them the link! May the force be with you.

Richard Greenspan
Raised $3,450 from 12 donations
Charles Smith
Raised $1,786 from 6 donations
Karl-Henry Cesar
Raised $1,101 from 25 donations
Jen Kim
Raised $885 from 15 donations
Katherine Day
Raised $825 from 20 donations
Michelle Brindley
Raised $450 from 4 donations
Asha Banker
Raised $250 from 4 donations
Jackie Wong
Raised $215 from 6 donations
Olivia Hartsell
Raised $200 from 6 donations
Cidney Falk
Raised $195 from 5 donations
David Osorio
Raised $100 from 1 donation
Eric Arbitman
Raised $125 from 3 donations
Dylan Ketchum
Raised $100 from 1 donation

Great 3:00 video that shows the power of BCHS

Workout of the Day

STRENGTH

3 Progressive sets of:
1:00 Sandbag Carry
100m Farmer’s Carry

Notes
Grunt strength today. Focus on total body tension and mental toughness.

METCON

For Time:
20/15 Calorie Row
25 Wall Ball Shots
20/15 Calorie Row
25 Wall Ball Shots
550m Run

Notes
Little chipper to head off the weekend. You should be able to complete the wall ball shots unbroken. Adjust the weight, height or your own expectations of yourself to get it done. 550m is one lap around the block. Scale the run down to 400m if needed.

CrossFit Group Class Programming Template (WK6/6)

Deesha said, “This is not an exciting picture.” which we disagree with! D is doing a great job keeping their elbows straight during the toughest part of a band pass through. These warm-up exercises take your shoulder through a joint movement called circumduction. This takes the shoulder through flexion, extension, abduction and adduction. Performing this large range of motion with a little external feedback from the band is a great way to warm-up your shoulders. 

Wim Hof Method @ CFSBK 10/30

Learn more and sign up here!
20% Discount link: CFSBK

Workout of the Day

ASSISTANCE

10:00 for quality
:30 Chin over bar hold + :30 hang
1:00 Handstand hold
5 KB Deadlifts:+ 30e single arm KB hold

Notes
Move at a deliberate (slow) pace and focus on total body tension.

STRENGTH

Heavy set of:
6 Deadlifts
3 Hang Power Cleans
1 Shoulder to Overhead

Notes
In no more than 7 total sets, work up to a challenging but technically sound weight on the complex.

CrossFit Group Class Programming Template (WK6/6)

Always high five a gym bestie.

FUNDRAISING IN 5 EASY STEPS (INCLUDING TEMPLATE EMAIL & SOCIAL MEDIA TEXT FOR THIS EVENT)

Katherine Akiko Day, one of CFSBK’s patron saints offers this advice for Fight Gone Bad fundraising and even included text you can use to reach out to your friends, family and coworkers! What a gem!!

1. Make and use a fun graphic or multiple. (see above!)
A lot of people are visual learners so harness that! It’s easier to imprint an idea with an image.

2. Make a social media post with the graphic. Put the link to the fundraiser in your bio so it’s easy to access at all times.

Here’s a sample caption:

It’s that time of year when we dress up in costumes and do a hard workout- all to inspire you to help us help our community! This year we are raising money for Brooklyn Community Housing & Services. BCHS is committed to ending homelessness in Brooklyn, providing housing and services for more than 1,000 formerly homeless and at-risk, children, women, and men each year.
Please donate what you can – no amount is too small! The link is in my bio and you can find my name when it prompts you ‘referred by.’ Help out my Team: YOUR TEAMS NAME 🦖🦕!

*Think about including a simple image description for people with sight issues who might use devices that read for them. Accessibility is sexy!*

3. Email small groups of friends in batches. Don’t do a blanket bcc!
This increases your chances of an immediate ‘trash’ by a thousand. Send an email to your work friends, another to your family, another to your college friends, etc. No bcc’s. Really connect with the people you care about, and who care about you, and make it clear that this is important to you.

Here’s a sample email:

Hello dear frands!
Fight Gone Bad fundraiser at Crossfit South Brooklyn is BACK this year and my team – Fitness Finds A Way – can use your help raising money for Brooklyn Community Housing & Services. BCHS is committed to ending homelessness in Brooklyn. They provide housing and services for more than 1,000 formerly homeless and at-risk children, women, and men each year, helping them learn to live productively and independently, with dignity, and with hope.
Please consider making a donation to our fundraiser so we can do our part to uplift the most vulnerable in our community.
We will be dressing up in silly costumes and doing a hard workout on October 29th all to inspire you all to help us help our community! Please donate what you can – no amount too small! DONATE HERE (that leads to the overall page, connect it to your own page to track how much you raise) and find my name when it prompts you ‘referred by.’
Thank you all so much for being my friends and family 🙂

4. Be a LITTLE annoying.
In my experience, most people WANT to donate, but if they get your email or see your post at an inopportune time, they will forget. Keep posting periodically so that you are more likely to catch people at a good/convenient time to donate. Email gentle nudges every week and a day or two before the event.

5. Thank people genuinely.
When you see someone has donated, reach out asap and make it clear that seeing them take time and money and effort out of their day means a lot to you. Having that thank you email also helps you keep track of who has donated so that you don’t continue to bug them!

Workout of the Day

STRENGTH

Bench Press
5-3-1

Notes
After 4+ progressive warm-up sets, work up through a heavy set of 5,3 then 1 adding weight each set.

METCON

EMOM 14:00
A: :40 Air Bike
B: :40 Burpees

Notes
Alternate between the air bike and burpees for 14:00. This workout should feel aerobic and sustainable. If you want to finish a little stronger go for it but most of the workout should feel like something you could keep up for 20+ minutes.

CrossFit Group Class Programming Template (WK6/6)

Watch this great video from people who have benefitted from the incredible work by Brooklyn Community Housing & Services

Learn more about the mission of BCHS

Brooklyn Community Housing & Services (BCHS) is committed to ending homelessness in Brooklyn. Each year, we provide safe and clean supportive
housing for more than 1,000 formerly homeless women, children, and men. We help them learn how to live productively and independently, with dignity and hope. Our programs provide short-term, transitional and permanent housing, homelessness prevention, personalized case management, mental health care, on-site nursing, vocational training, substance abuse counseling, recreational activities, and other vital services.

•BCHS programs prevent homelessness for 1,000 women, children, and men each year.
•The Arbor Inn program for homeless mothers with children placed 100% of housing
ready homeless families into permanent housing in the community this past year.
•BCHS’ Brooklyn Housing Assistance Center, successfully prevented evictions for 100%
of the over 400 Brooklyn households that sought our help this past year.
•BCHS provides supportive housing for 412 formerly homeless individuals each day.

So far we’ve raised almost $6,000 for BCHS! Send those emails, ask your friends and family and help the BCHS support those in need around us.

Workout of the Day

STRENGTH

Front Squat
5-3-1

Notes
After 4+ progressive warm-up sets, work up through a heavy set of 5,3 then 1 adding weight each set.

METCON

3 Intervals of:

In 2:00
12 Kipping Toes to Bars
12 Alternating KB Front Rack Reverse Lunges
AMRAP Double Unders

Rest 2:00

Notes
This workout should take you around :45-1:15 to finish the toes to bars and lunges. The Toes to bars should ideally be unbroken or in max two sets with a quick shake out. Modify to 8 or 6 reps if needed as well as consider partial ROM or hanging leg raises. Otherwise sub 15 Sit-Ups. Try to go heavy but definitely unbroken on the lunges.

CrossFit Group Class Programming Template (WK6/6)

Have you seen your stuff!?! come get it!! Check out more of Aaron’s ongoing Lost & Found @ CFSBK art project on flicker

CFSBKer Jax is premiering a short film they made!

I made a short film that’s screening in 3 festivals in the NYC area over the next month. It’s about a dance company, but like CFSBK, this group is as much about building community as it is about fitness/art. Here’s a little synopsis, link to website page and instagram and deets about the screenings:

Between Two Worlds is a short documentary by Jax

ig: @bollywoodnycdoc

Synopsis:

Friends from NYC’s South Asian diaspora team up to form the dance company Junoon Performing Arts. Their mission is to build community by merging their love of Bollywood with their passion for Contemporary dance to express their multicultural identities. They celebrate their heritage and address social issues that have personal resonance for them including terrorism, homophobia and domestic violence.

Thanks so much for considering!