Workout of the Day

ASSISTANCE

10:00 for Quality
1:00 Handstand Hold
:30 Chin over bar hold
:30 Bottom of Active Squat hold
:30e Single Arm KB Hold

STRENGTH

Bench Press
10-10-10

Notes
Work up to a heavy 10 on the bench press. As you get closer to the end of your set, pace your reps.

ASSISTANCE

4-5 Rounds for Quality:
15/12 cals bike
10 Dips
5 Chin-Ups

Notes
The bike should take you around 1-1:30 and should get your heart rate up. Perform the dips as matador, banded matador or bench dips.

CrossFit Group Class Programming Template (WK4/6)

One More Sleep till CFSBK Gets R.A.D!!!

See you all tomorrow for our official shoe release with RAD!!!! Check yesterday’s post if you’d like to get info on how to get your hands on these shoes!

Coach Brett & Whitney’s Wedding

Workout of the Day

“KELLY”

5 Rounds for time of:
400m Run
30 Box Jumps
30 Wall Ball Shots

Notes
There is a 25:00 cap on this workout. Move at a steady aerobic pace the whole time. With a high volume workout like this you want to keep your movement graceful and consistent!
Step down from each box jump, do not bound! Use a wall ball weight/height that will allow you to perform the wall balls in 1-3 sets per round.

CrossFit Group Class Programming Template (WK4/6)

Avery W is a legend in the NYC CrossFit scene. She has been coaching at CrossFit NYC since back when CFSBK and NYC were the only CrossFit gyms in New York City. She is also a DPT and you can see her around 608!

Some Info on getting your paws on those RAD x CFSBK Shoes

A lot of folks have asked us about different ways they can get some RAD x CFSBK shoes. Here’s the deal.

1. Come to the event on Saturday! They’ve got a few hundred shoes for sale as well as some awesome CFSBK/RAD long and short sleeve shirts! First come first serve. Shoes will be available from 8am until around 2pm. We are not doing preorders for this event and they must be purchased from RAD directly on Saturday, not through CFSBK.
2. The shoes will go on sale on RADs website on Thursday 10/13 at 11am. Expect them all to sell out in under a minute so if you want them keep refreshing around 11am and you’re advised to create an account in advance as well as save your billing and shipping address. If you have apple-pay you can also use that to check out faster.
3. Once the stock is gone, they’re GONE! This is a limited run collab so good luck!!

Workout of the Day

SKILL: Turkish Get Ups

METCON

AMRAP 16:00
3 TGU (R)
6 Front Rack Reverse Lunges (R/R)
12 SA KB Swings (R)
8 Kipping Toes to Bars
3 TGU (L)
6 Front Rack Reverse Lunges (L/L)
12 SA KB Swings (L)
8 Kipping Toes to Bars

Notes
Use the same Kettlebell for the TGUs, Lunges and Swings. Try to make this 16 minutes of continuous movement today.
8 Kipping T2B / 8 Strict or hanging leg raises / 16 sit-ups.

CrossFit Group Class Programming Template (WK4/6)

Lee Savage Biking for MS

On Sunday, October 23rd I plan to ride 30 miles around the perimeter of Manhattan in support of Bike MS and my Step-Dad Bryan who has been living with Multiple Sclerosis for over 25 years. A donation of any amount will help me reach my goal!

Here is link to my donation page

Here is more information about the National MS Society and Bike MS

Thanks so much for your support!!

How Painful Should Your Workout Be?

Workout of the Day

METCON

5 Rounds for time of:
15 Push-Ups
9 Chest to Bar Kipping Pull-Ups
6 Deadlifts

Notes
There are 75 Push-Ups in this workout. If you think you can do 5 rounds unbroken scale up to 21 reps per set.
Deadlifts should be heavyish but unbroken. 275/225/185/155/..

ASSISTANCE

A1: Seated DB Curls
10-10-AMRAP

A2: Side Plank hip dips
1:00e x 3 Sets

CrossFit Group Class Programming Template (WK4/6)

Congratulations to CFSBKer Caleb Crain who recently had his short story published in the New Yorker! Read “Easter” by Caleb Crain

This Saturday!

This Saturday is our RAD X CFSBK shoe collaboration event. There will be free tacos, a special RAD group class workout and an optional floater workout happening in 608. Not to mention some more surprises! (also, shoes, yes lots of shoes you can buy!) Even if you don’t want to participate in the workout/s you’re welcome to stop by and check things out.

Here is the group class workout we’ll run. These will be full 60 minute classes with two CFSBK coaches. RSVP for a class time below!

“The AMRAD”

With one partner working at a time, complete as many reps in 30 minutes as possible of:

20-24-28-32-36-40…reps of:
Row, cals (total)
Alternating DB Snatches (total)
Double Unders (per person)

If you want to perform this group class workout you’ll need to use this link to register yourself for the class time you want to participate in.

The Rad Floater

This is an optional additional workout that will happen in 608. A coach will run heats of up to 5 people at normal intervals throughout the day. This can be done before or after your class workout. Or can be done on its own if there is enough space.

AMRAP 3:00
5 Deadlifts
5 Shoulder to Overheads
5 Front Squats
5 Burpees over Barbell

Weight options
A: 95lbs
B: 65lbs
C: 45lbs
D: Less lbs

Workout of the Day

STRENGTH

Front Squat
5-5-5

Notes
Work up to a heavy but submax 5 on the front squat. Perform 4 progressive warm-up sets then three work sets either at the same load or increasing as able.

METCON

For Time:
400m Run
21 Push Presses
270m Run
15 Push Presses
130m Run
9 Push Presses

Notes
This should be a quick workout with a medium weight that challenges you to go unbroken. The 21 and 15 rounds should take no more than 2 sets. Aim for (95/65/45)

CrossFit Group Class Programming Template (WK4/6)

Welcome to recent Foundations Grads Mike and Michele!!

66 CFSBKers have signed up for Fight Gone Bad!

Teams will start going out this week as well as more information about the fundraiser and what your next steps are. Thanks so much to everyone who has signed up. If you still want to be part of the action, check out the link below!! (or visit the front desk while at the gym!)

SIGN ME UP FOR FGB2022!!

Workout of the Day

Floater STRENGTH

Choose 1 lift to focus on.

A: Bench Press 3×5
B: Back Squat 3×5
C: Chin-Ups 5×5 (add on optional non barbell movement if desired)

PARTNER METCON

3 Rounds for time of:
20 Sandbag Cleans
30 Burpees over Sandbag
230m Sandbag Carry

Notes
Divide the work evenly between both partners. For the carry, alternate as needed.

CrossFit Group Class Programming Template (WK3/6)

Channel your inner little JB today!

Sandbag Ladder

Here is the sandbag ladder event from the 2022 CrossFit Games. Kind of a slow burn but one of the most exciting and impressive events from this years games. Use the first comment on youtube to skip to certain segments in the event.

Workout of the Day

SKILL: HANG SNATCH

then,

Every 3:00 for 7 Sets Perform
45 Double Unders
3 Hang Squat Snatches

Notes
The goal of this workout is to build up to a challenging load on the 3 hang squat snatches. Both the double unders and snatches need to be completed each round by no later than the 1:30 mark. Scale the double unders so you can complete them in 1:00 or less.

CrossFit Group Class Programming Template (WK3/6)

Next Week!!!

One week from today is our RAD X CFSBK shoe collaboration event. There will be free tacos, a special RAD group class workout and an optional floater workout happening in 608. Not to mention some more surprises! (also, shoes, yes lots of shoes you can buy!) Even if you don’t want to participate in the workout/s you’re welcome to stop by and check things out.

Here is the group class workout we’ll run. These will be full 60 minute classes with two CFSBK coaches. RSVP for a class time below!

“The AMRAD”

With one partner working at a time, complete as many reps in 30 minutes as possible of:

20-24-28-32-36-40…reps of:
Row, cals (total)
Alternating DB Snatches (total)
Double Unders (per person)

If you want to perform this group class workout you’ll need to use this link to register yourself for the class time you want to participate in.

The Rad Floater

This is an optional additional workout that will happen in 608. A coach will run heats of up to 5 people at normal intervals throughout the day. This can be done before or after your class workout. Or can be done on its own if there is enough space.

AMRAP 3:00
5 Deadlifts
5 Shoulder to Overheads
5 Front Squats
5 Burpees over Barbell

Weight options
A: 95lbs
B: 65lbs
C: 45lbs
D: Less lbs

Workout of the Day

STRENGTH

A1: Chin-Ups
3-3-3-3-3

A2: L-Sit
:15-:20x 5

Notes
In 5 total sets, alternate between a heavy triple chin-up and the L-Sit.
For the chin-ups, build up such that the last 2 sets are very challenging. This could be achieved by adding weight, or reducing band tension. We’ll also explore a partner assisted chin-up.
For L-Sits, accumulate 15-20 seconds per set either using a tucked, single leg or double leg L-Sit hold.

METCON

EMOM 10:00:
A: 12 Box Jumps + AMRAP Push-Ups
B: 16 Kettlebell Swings + AMRAP Push-Ups

Notes
In this EMOM, you’ll alternate between the box jump and kettlebell buy-ins each minute and then use the remaining time left to perform push-ups. For the push-ups, you don’t need to run into a wall, instead choose a challenging rep range and see if you can hold on or progress it all 10 rounds. Modify such that you could get 5-10+ reps each round. If push-ups are a strength of yours, consider scaling up to ring push-ups.

CrossFit Group Class Programming Template (WK3/6)

Coach Whitney getting some vitamin D and aerobic work in on Degraw Street.

L-Sits

We’ve got L-Sits on tap for half of today’s strength portion. We’ve been seeing a lot of gymnastics static holds this cycle. These help develop tremendous strength and stability in end ranges. Each set today is short,only  :15-:20 which means you’re aiming for FULL BODY tension and a fight for your most mature position possible. :20 seconds should feel like a lifetime if you’re doing it right!

Workout of the Day

STRENGTH

Pause Back Squat
3-3-3-3-3

Notes
Work up to a submax heavy triple on the back squat. Pause in the hole for a 2 count and prioritize position and tension over how much weight is on the bar.

ASSISTANCE

4 Progressive sets of:
1:00e SA Farmer’s Carry
Floater Movement

Floater options:
A: 16 total Weighted Step-Ups
B: 12-16 DB Bench Press
C: 4-8 Chin-Ups

Notes
Alternate between the farmer’s carry and one of the floater movements you choose. Tomorrow we have chin-ups and push-ups programmed.

CrossFit Group Class Programming Template (WK3/6)

Diapers & Dumbbells is growing! This is our first 6 person class since we’ve relaunched!

The Paused Squat, why and how:

Workout of the Day

AMRAP 15:00
15 push jerks (95/65/45)
12 chest-to-bar pull-ups
9 sumo deadlift high pulls (95/65/45)

Notes
Aim for 4-6 rounds.
This is a grip and shoulder fatiguing workout, pace yourself accordingly and take appropriate breaks on the pull-ups as your grip tires.
Push jerks should be unbroken for the majority of the workout.
Chest-to-bar pull-ups should take no more than 3 sets.
The sumo deadlift high pulls should be completed in 1-2 sets.

CrossFit Group Class Programming Template (WK3/6)

Rickke hanging out at the gym on a Monday

5 Days left to sign up for Fight Gone Bad!

Save the date and sign up! This year’s Fight Gone Bad event is scheduled for Saturday 10/29 and you have until 10/2 to sign up! To register just click here! We’ll follow up with teams and more information afterwards.

What is FGB?
Fight Gone Bad is our annual community fundraising event where we put teams of 5 CFSBKers together to perform the “Fight Gone Bad” workout. Each year we raise funds for a great cause leading up to the event. Teams come up with a name and perform the workout together (in costume!) on the 29th. It’s a blast!

THIS YEAR’S BENEFACTOR: BCHS

This year’s benefactor will be 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. They help them learn how to live productively and independently, with dignity, and with hope. Below is a great video showing the impact on 3 people who used their services and housing to get back on their feet.

Longtime CFSBKer Richard Greenspan is a board member of BCHS and we’re excited to collaborate on this year’s benefactor with him.