Workout of the Day

ASSISTANCE

3-4 Sets of:
8-12e Seated External Rotation
12 Pause Wall Ball Shots
:40e Single Arm Farmer’s Carry

Notes
SER: @ 3↓-1-3↑-1 tempo 15/10/7.5/5
WB: Pause for a 1 count at the bottom of every rep. Focus on efficient movement, intentional breathing and consistency on every rep. Whatever weight and height feels good.
FC: Go heavy on these and walk around slowly and non linearly for :40 unbroken.

METCON

5 Rounds of:
0-2:00 12-15 reps DB Bench Press
2:00-4:00 Row 18/15 Calories

Notes
Alternate performing the listed work within the 2:00 time frames for 5 sets.
BP: Attempt to perform the workout at the same weight which is challenging but you can complete 3-5 rounds in 1 set. Adjust if you over/undershoot.
Row: Should take you ~:45-1:15, adjust calories accordingly. Increase or maintain intensity through workout.

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CrossFit Group Class Programming Template (WK4/9)

Common interaction: “CrossFit South Brooklyn? … is that the place in gowanus where people are always walking around the sidewalk with weights?” Yes. Here’s Alena doing just that.

Murph is 1 week away!

We are 1 week away from our 2023 Murph event! We will be grilling and providing hot dogs and burgers (as well as non-meat alternatives), buns, condiments and some beer & seltzer. We ask folks to bring sides like fruit, crudite, chips or whatever you’d like! As always, we’ll be raising money for K9s for Warriors to commemorate the holiday.

At this point, you’ve got two things to do:

1. Sign up for a heat
2. Read the article below if you’re not sure about which version you should do

How to approach this workout

Time to start thinking about your Murph! Whether its your first or 10th time doing this workout, take a moment to think about which version makes the most sense for you. Most people will finish this workout in around 45-65 minutes. Elite times are in the mid to low 30s. The goal is to find a version that will CHALLENGE you to finish, but at the same time be realistic and achievable within that time frame. Below is the workout as written, as well as some discussion on scaling.

“Murph” as written:

For Time:
Run 1 Mile
100 Pull-ups
200 Push-Ups
300 Squats
Run 1 Mile

Start and end with the run, partition the bodyweight movements as desired. If you have a weighted vest, wear it.

People often partition the reps “Cindy” style into:

20 Rounds
5 Pull-Ups
10 Push-Ups
15 Squats

or if you want break up those push-ups, consider this approach:

20 Rounds
5 Pull-Ups
5 Push-Ups
15 Squats
5 Push-Ups

Volume Modifications
This simply means decreasing the total number of reps or the distance on the run. A common sub would be to do 3/4 of the volume on the calisthenics or 2/3 distance on each of the mile runs. You can decrease volume across the board, or only on the movements that you struggle most with. Here are two examples:

Run 1 Mile
10 or 15 Rounds of
5 Pull-Ups
10 Push-Ups
15 Squats
Run 1 Mile

Run 2/3 Mile
20 Rounds of:
3 Pull-Ups
8 Push-Ups
15 Squats
Run 2/3 Mile

Movement Modifications
If any movement is outside of your ability to perform, even with decreased volume we can easily modify or change the exercise.

• Running > 2k/1500m Row
• Kipping Pull-Ups > Strict pull-ups (full or half volume) (There will be some banded stations but they will be communal)
• Kipping Pull-Ups > Ring Rows (full volume)
• Push-Ups: Knee Push-ups or on box/bench (no push-ups on racks)
• Air Squats: Ask a coach regarding the specifics of not squatting

Workout of the Day

STRENGTH

High Hang Power Snatch
+
Mid Hang Power Snatch
+
OHS

Notes
Work up to a medium heavy and technically proficient weight on the complex. Try to go a little heavier than last week’s complex.

METCON

“Running ANNIE”

For time:
50 Double Unders
50 Sit-Ups
Run 130m
40 Double Unders
40 Sit-Ups
Run 130m
30 Double Unders
30 Sit-Ups
Run 130m
20 Double Unders
20 Sit-Ups
Run 130m
10 Double Unders
10 Sit-Ups
Run 130m

Notes
This is a twist on a classic benchmark workout. Try to keep moving and push the pace!
Scale the Double unders to half volume if needed or double the reps for single unders.

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CrossFit Group Class Programming Template (WK3/9)

Kris and David going for a stroll on Douglass street

Lost & Found Roundup

Check out the slideshow below for some recent items that were left at the gym. Props to front desker Aaron W for always bringing the heat with photoshop!

Workout of the Day

AMRAP 12:00
3 Strict Pull-Ups or Chin-Ups
6 Deadlifts (/225/185/155/135/..)
9e Single Arm DB Push Press

Rest 6:00

3 Rounds of:
2:00 Air Bike, Distance
2:00 Burpee Box Jumps

Notes
In the AMRAP segment aim for a steady but challenging pace, not a sprint. The deadlift should not be super heavy, something you can do unbroken without issue. If you recently did pull-ups you can perform 3-6 strict toes to bars.
In the 3 round workout aim for consistency in your burpee reps and bike distance.

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CrossFit Group Class Programming Template (WK3/9)

Brooke’s “active rest” station from yesterday’s workout.

Murph Heats Live!

Want to sign up for a 2023 Murph heat?!! Registration is open on Zen Planner! This is a free community event that is a ton of fun! There will be grilling, dogs, and so, so many reps. Full details and scaling options coming soon! But for now, snag a spot!

Sign up for Murph 2023!

Workout of the Day

FLOATER STRENGTH

A: Bench Press
Heavy 10

B: Back Squat
L2: 75%x 2 reps x 6 sets
L1: 3 sets x 8 reps Across

C: Hang Power Clean or 4″ Elevated Deadlift
Heavy 3

Feel free to superset any of these with some DB Bent Over Rows or Chin-ups

Notes
Choose one lift that best rounds out your training week thus far. Tomorrow we have deadlifts, toes to bars, running, biking and push-ups.
Deadlifts: Use 2 DC blocks under your barbell for deadlifts, this decreased range of motion will allow you to lift more than you usually do pulling from the floor. Go heavy but don’t max out.

PARTNER METCON

For Time:
2,000m Row while partner holds handstand or plank

550m Sandbag Carry / Farmer’s Carry alternating as needed

Notes
Partners will alternate rowing and holds until 2k meters. The partner not rowing can alternate between wall handstand holds and prone tall planks as desired/able.
After the row, grab a sandbag and a pair of kettlebells and you and your partner will go one lap around the block switching implements as needed.

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CrossFit Group Class Programming Template (WK3/9)

Stella Z thinks that the New York Times crossword puzzles are too easy just like this Keg is too easy to overhead lift.

Stella’s new Crossword puzzle book just published!

Get primed for 72 extra-challenging puzzles from the files of prolific crossword constructor Stella Zawistowski—her clues pop off the page with personality, bringing you into her world. You’ll find abundant references to RuPaul’s Drag Race, weightlifting, opera, Nintendo, and even some strong opinions about seafood. If you find her grids resistant to chipping away, don’t be discouraged—take your time, appreciate the layers of construction, and soon you’ll be admiring your perfect finish. Nailed it!

ABOUT THE AUTHOR
Stella Zawistowski has published more than 300 puzzles in The New York Times, Los Angeles Times, Wall Street Journal, Games magazine, AVCX Crosswords, The Inkubator, and many others, and regularly writes mini crosswords for Vulture. She is a frequent top-10 finisher in the American Crossword Puzzle Tournament and has been the top-scoring woman competitor since 2017.

Purchase here! 

Workout of the Day

GYMNASTICS STRENGTH

4-5 Rounds for quality of:
1:00 Handstand Hold or freestanding practice
1:00 Bottom of an active squat hold or 10e Patrick Step-Ups
:20-30 Lock off
:30-1:00 Tucked Hang

STRENGTH

3-2-1 reps of:
Hang Power Cleans
Push Press or Jerk

Notes
In this barbell complex you’ll perform 3 hang power cleans, 3 push presses, 2 HPCs, 2 PPs and finally 1 HPC and 1 PP without putting the barbell down.
Focus on efficiency when transitioning between the two different exercises and reracking the bar on your shoulders between push presses. This should be challenging, but your goal is to move fluently with a barbell.

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CrossFit Group Class Programming Template (WK3/9)

Welcome recent Foundations grads Grace, Katie, Alison and Chris!

Free Online Nutrition Seminar on 5/24 @ 12pm
What is Intuitive Eating & 10 Principles That Make Up Its Framework

Join CFSBKer and Registered Dietitian Laura Geraty as she presents a free nutrition seminar for the CFSBK community! This seminar will be about 45-60 minutes long (depending on how many questions at the end).

What is Intuitive Eating & Ten Principles that Make Up Its Framework
Intuitive Eating has gained a lot of mainstream attention in the last couple of years but it’s a self-care framework that’s actually been around for nearly three decades. In this seminar we’ll get into what Intuitive Eating is and what it definitely isn’t…spoiler, it does not include so-called intuitive fasting and it not a diet. We’ll discuss the ten guiding principles of the explicitly weight-inclusive model, each of which help you to either become more aware and responsive to your body’s signals or ignore what is getting in the way of listening to them. Finally, we’ll close with how you can get started if you think Intuitive Eating feels right for you. If you have spent years dieting or feel like your body and mind are constantly at war around food, this seminar is for you.

When: Wednesday, May 24 at noon.

Register in advance here.

After registering, you will receive a confirmation email containing information about joining the meeting.
I will send out a recording to all who registered shortly after the seminar is over. That way no one misses out if they are truly interested.

Laura Geraty, MS, RD, LDN
Laura Geraty is a weight-neutral registered dietitian, certified Intuitive Eating counselor, personal chef and chef instructor based in Brooklyn. She earned her master’s in nutrition communication at Tufts University’s Friedman School of Nutrition and completed her dietetic training at Beth Israel Deaconess Medical Center, both in Boston, Massachusetts. Laura began her nutrition career working as an outpatient dietitian at Boston Medical Center before moving to New York where she transitioned to private practice.

When not working with clients, you will find Laura at one of our many neighborhood playgrounds with her two small kids, cooking in her kitchen, or walking through Prospect Park.

Workout of the Day

STRENGTH

LEVEL 2

Back Squat
80%x 3 reps x 6 sets

Notes
Week 3! We’re up 5% from last week and adding one rep to each set. Try to perform today’s work sets in 90 second intervals as well.

LEVEL 1

Back Squat
3 sets x 5 reps Across

Notes
Perform 4-5 progressive warm-up sets followed by three sets of 5 reps at the same weight. Try to go 5-10lbs heavier than last week.

METCON

4 Intervals for reps and load of:

In 1:30
12 (total) Renegade Rows
12 (total) Reverse Lunges
AMRAP Double Unders

Rest 1:30

Notes
Try to go heavier on the Renegade Rows and Lunges, you could use the same weight for both. 50/35/20 Move through the couplet at a steady pace, dont rush through and lose control to get to the double unders faster.

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CrossFit Group Class Programming Template (WK3/9)

Alena and Nicole with great front rack positions during this Saturday triplet. 

AT HOME MEAL DELIVERY

CFSBK is offering an ongoing  signup discount for our members who are interested in getting fresh home delivered meals from Territory Foods. We used to offer territory directly from the gym but they pivoted to home delivery during the pandemic. This is a great way to get fresh, healthy and delicious meals dropped on your doorstep 1-2 times per week. Territory meals come in handy when you’re feeling too lazy to cook, when you’re pressed for time, when you want to bring a healthy meal to work and as an alternative to ordering something on seamless that costs way too much and is probably unhealthy. You can customize your meals based on your nutrition style and goals and all meals list their full macros on them. Check out all the details below!

Click this link to get $50 off your first two orders! (up to $25 on each)

Workout of the Day

12 Rounds for time:
130m Run
6 Kipping Pull-Ups
18 Air Squats or 12-18 Anchored Sit-Ups

Rest 1:00

If you have a weighted vest, wear it! (probably won’t work with the sit-ups)

Notes
This works out to 72 Pull-Ups, and 216 Squats/Sit-Ups which is roughly 75% of the volume in Murph. We have back squats tomorrow, so if you’re coming we recommend you perform today’s workout with sit-ups.

KPU: 3 BMU / 6 CTB / 6 Kipping / 3-6 strict or banded / 6 ring rows

Each round should take around a minute or less to complete but no more than 90 seconds.

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CrossFit Group Class Programming Template (WK3/9)

Matt M taking 185 for a ride during Saturday’s Front Squat, Box Jump Row workout

Opportunities

Today’s workout contains 2 “simple” calisthenic movements. The full version which is posted above contains 288 repetitions in total.  That’s 288 opportunities to ingrain and develop the motor skills and strength required to successfully perform these seemingly simple movements.  Will your first push-up look like your 96th?  Will your 144th air squat include planted heels, full depth and a neutral spinal position?  Range of motion is only one component of functional movement.  When you initiate a movement, what happens between the start and finish dictate the adaptation you’re pursuing.  Soft technique builds soft athletes.  Lazy attention to details builds laziness inside and outside the gym. Virtuosity is defined in Gymnastics as “performing the common uncommonly well”.  Will you settle for mediocrity today, or will you pursue virtuosity? No opportunity is too small!

Workout of the Day

5 Rounds for load and reps of:

Minutes 0-3:
10 Bench Presses

Minutes 3-6:
AMRAP 3:00
15 Kettlebell Swings
15/10 Cals Air Bike

Notes
Every three minutes alternate between the bench press and the AMRAP until you’ve completed 5 rounds of each movement. The bench press should be performed in 1-3 sets each round and the weight can stay static or go up as long as you don’t fail any reps. Try to go a little heavier on the Kettlebell swings to balance out the bike effort.

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CrossFit Group Class Programming Template (WK3/9)

MAY MEMBER OF THE MONTH: MIKEY BOGESE

Over the years we’ve been bringing our devoted blog readers new installments of our Member of the Month series in which we talk to our shining star athletes. We’re excited to announce that the series is back and we’re kicking it off with – insert drum roll – Mikey Bogese! Mikey has been a presence at CFSBK since their first day walking through our door. If you’ve had the chance to partner up or work out alongside Mikey, shoutout to 8am class!, I bet you’ve been happy for it. Whether through encouragement shouted or flashing a big joyful smile, even when a million burpees are programmed, he’s excellent company to be around. We’re so proud to have him as part of our community and hope you enjoy getting to know more about Mikey as much as we did.

Name (and any nicknames)
Mikey (IRL) or Kalganeth (in World of Warcraft)

Where were you born, and where did you grow up?
I was born in and grew up in central Virginia! Mostly Richmond. After high school I’ve been taking a tour of the northeast – New Haven, Boston, and now Brooklyn.

How long have you been CrossFitting, and how did you arrive at CFSBK?
I on-ramped in January 2016 at CrossFit New Haven (Now District Athletic Club). Life took me to Boston in 2018 where I joined CrossFit on the Hill, then I joined CFSBK in December 2020 after an amazing and intimate drop-in with Coach Whitney and 7 AM mainstay Steven Norton <3. Couldn’t say no to Coach Whit’s precise pointers and the warm welcome I got from Steven and JB

Program your nightmare workout:
4 Rounds for Time:
5 Tall Box Jumps
10 Goblet Squats
15 Thrusters
20 Wall Balls

Program your dream workout:
AMRAP 20:00
400 M Run
40′ Bear Crawl
8 T2B
6 Burpees

Favorite and least favorite lift?
Favorite: Deadlifts, Least Favorite: Thrusters or Back Squats

Ask me about that time I….
Studied captive dingoes in Australia, or when completed my master’s research with the help of many CFSBK dogs and their companions!

What are you recommending right now?
Massage Therapy at CFSBK with Leah, bright silver jewelry, baked potatoes, and the new Zelda game on Switch.

What are you up to when you’re not at 597 (or 608) Degraw Street?
Playing video games (PC, Switch), attending to my cat (Doodle), and doing psychology research. Also getting my friends to play my Pokémon board games and fight in my LARP battles.

Any advice for new CFSBKers?
Have some grace with yourself as you learn movements and calibrate your effort, it will make CrossFit so much more sustainable and rewarding long-term. I remember wanting results immediately when I started, but I’ve found the magic is in consistent attendance and patiently taking time to work on form.

We couldnt have said it better ourselves! Congrats to Kalga.. we mean Mikey on being our May Member of the Month. Please give them a high five next time you see them at the gym!

Workout of the Day

STRENGTH

High Hang Muscle Snatch
+
High Hang Power Snatch
+
OHS

Notes
Go light on weight and use it more as a technique and position day than anything else. If you didnt practice bailing last week OR you just want more practice, work in some intentional front and back bails. Complete the OHS then initiate another rep and let the bar go forward or back to practice bailing around parallel or lower. Make sure the people around you know that you’re going to bail.

ASSISTANCE

3 Rounds for Quality of:
10 Barbell Roll Outs
100 Double Unders
75m Mixed Rack Carry

Notes
RO: Hold tension and try to challenge how many you can perform unbroken. If 10 is easy increase the reps by 5.
DU: 100/75/50 or 2:00 Double Under Practice
MRC: Hold one lighter kettlebell in the front rack and another heavier KB or DB at the hang. Walk to 3rd ave, switch arms and return.

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CrossFit Group Class Programming Template (WK2/9)

Part 2 of annual staff CPR/AED/First Aid training

Workout of the Day

Five 3-minute rounds of:
10 front squats
10 box jumps
Row for max calories.

Rest 3 minutes between rounds.

Notes
125-lb front squat, 30-in box
185-lb front squat, 36-in box

Listed above are the Rx’s provided by CrossFit.com for this workout and they are no joke! The front squats will be taken off the floor and you should get through most if not all sets unbroken (no more than 2 sets). Make sure to be breathing while you squat.
The box jumps should be higher than you normally go but at a height you KNOW you can hit for 50 reps.

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CrossFit Group Class Programming Template (WK2/9)

Ben running hard on a beautiful day on Degraw street.

Today’s Workout Demo at CrossFit 720