Workout of the Day

SKILL WORK: Kipping Pull-Ups

METCON

In 12:00 perform:

3 Rounds of:
15 Box Jumps
15 Kipping Pull-Ups
15 Wall Ball Shots

followed by

AMRAP Cals on the bike until time expires

Notes
Your score is how many calories you get on the bike.
If able, scale up the Kipping-Pull-Ups to 5-7 Bar Muscle-Ups
Modify the kipping pull-ups to 15 Jumping Pull-Ups.

CASH-OUT

CFSBK’s 15th Anniversary Quinceanera!

Date & Time: Friday 9/16 8pm-2am
Location: Littlefield at 635 Sackett Street

What to expect!
Live performance by Mariachi Sol Mixteco
Live DJ playing music all night and running Karaoke later in the evening
Professional Photo Booth
Open Bar (until 12am or we hit our budget!)
Sappy Remarks
Someone will probably be doing burpees at some point

Q: What should I wear?

Whatever you would normally dress like to go meet up with other humans at a bar. If you’re the kind of person who is a little extra, follow your instincts.

Q: Can I invite everyone in my building?

No. This party is for CFSBKers past and present their partners and friends of the gym.

Those are really all the questions of note but if you have any others, drop a comment.

---

CrossFit Group Class Programming Template (WK1/6)

15 Year Retrospective: Seedlings

CFSBK’s actual 15th anniversary is this coming Monday, September 19th. That marks 15 years from the first ever CFSBK class. Here are some notes I had in a notebook from 2007 before starting the gym. You can see some of the seeds of thought regarding what the plan would be and some of the priorities for the gym.

The original plan

(July / 2007) I also need to start thinking about a deadline for how I plan to spread a buzz for CrossFit Brooklyn. I think the idea of organically growing out from smaller facilities is a good idea. Perhaps start looking at places you can train. PT clinics etc. Check the (CrossFit) message board. This approach seems to have less of a financial risk attached to it since I build my base before investing in a location. Set a deadline of Nov 18th (2007) so that your cert and opening line up. By then have a location confirmed, an advertisement plan and any basic equipment that you need. Also insurance and CPR/first aid. That sounds reasonable. 

This is an entry from mid 2007 where I basically laid out my business plan. Start small and cheap and grow from there. Ultimately the only place I found that made sense to start was the original park (St. Mary’s Playground) and my advertisement plan was handing out fliers at the farmer’s market which yielded no return. 

Original Equipment List

(August / 2007) So far you’ve acquired 12 PVC bars, 3 tires, 4 sets of rings, 12 jump ropes, 2 DBs (to be used as Kettlebells), a super band. Some odds and ends you need include a first aid kit, PARQs (waivers), towels, music and a ledger. I feel like I’m really going to do it, its just a matter of putting these things into action. 

Getting some equipment assembled was my first step in feeling like the gym was becoming a reality. I never got the first aid kit (you’re on your own!), there was no music and the towels didn’t come for another 13 years or so. 

Some priorities 

(? / 2007) Make a point to introduce everyone and ask about their fitness background. When there’s someone new everyone introduces themselves

(? / 2007) Community needs to be huge!

The origins of the “Question of the Day” and the emphasis on community. Since the gym was going to start so small, I wanted to take people along the journey and give them a sense of ownership of the gym as it grew and part of that was making everyone feel like they were part of the team. Every class needed to start with people introducing themselves so no one was anonymous. 

Workout of the Day

STRENGTH

5 sets for load:
3 power cleans
6 alternating front rack lunges

Notes
On today’s barbell complex, athletes will perform 3 touch and go power cleans directly into 6 total alternating reverse lunges. Rest 3-4 minutes between sets and build up to a challenging load by the final sets.

ASSISTANCE

A1: Single Leg Barbell RDLs
8e-8e-8e

A2: DB Bench Press
8-8-AMRAP

A3: Ring Rows
8-8-AMRAP

Notes
Work up through three progressively challenging sets of each exercise. For the AMRAPs, terminate your set with 0-1 reps in reserve or if your technique begins break down.

---

CrossFit Group Class Programming Template (WK1/6)

Get you a partner that watches your lifts like Sara does to Sofia.

15th Anniversary Party Questions

A couple responses to questions we’ve been asked!

Q: What should I wear?

Whatever you would normally dress like to go meet up with other humans at a bar. If you’re the kind of person who is a little extra, follow your instincts.

Q: Can I invite everyone in my building?

No. This party is for CFSBKers past and present their partners and friends of the gym.

Those are really all the questions of note but if you have any others, drop a comment.

Workout of the Day

STRENGTH

Shoulder Press
3-3-3

Notes
Work up to a heavy triple on the shoulder press. Leave 1 rep in reserve on your heaviest set.

METCON

3 Rounds for time of:
Run 270m
15 DB Push Presses

Notes
This should be a quick workout where you run hard and go unbroken (or no more than 2 sets) on the Push Presses.

ASSISTANCE

A1: DB LTEs
10-10-AMRAP

A2: Bent over Reverse Flys
10-10-AMRAP

Notes
Perform two progressive warm-up sets alternating between exercises followed by an AMRAP set on each.

---

CrossFit Group Class Programming Template (WK1/6)

2015 Shot of the original CrossFit professor, Samir C with Noor and Ayana looking on.

OUR 15TH ANNIVERSARY PARTY IS THIS FRIDAY!

Date & Time: Friday 9/16 8pm-2am
Location: Littlefield at 635 Sackett Street

What to expect!
Live performance by Mariachi Sol Mixteco
Live DJ playing music all night and running Karaoke later in the evening
Professional Photo Booth
Open Bar (until 12am or we hit our budget!)
Sappy Remarks
Someone will probably be doing burpees at some point

Workout of the Day

ASSISTANCE

20:00 for Quality of:
65m Single Arm Farmer’s carry
5 High Box Jumps
5 BTN Snatch grip Push Presses + 5 Pause OHS
5+ Strict Pull-Ups or Chin-Ups

Notes
Work through the assistance with an emphasis on movement quality. The barbell work should all be performed with either an empty barbell or very light weight.

STRENGTH

Snatch
1-1-1-1-1

Notes
Work up to a heavy single on the snatch. If you’re comfortable with the movement pull from the floor and receive the lift below parallel.
If the snatch is a work in progress, perform this complex: Snatch Grip Deadlift + Hang Power Snatch + OHS

---

CrossFit Group Class Programming Template (WK1/6)

15 Year Retrospective: Kids

Over the past 15 years we’ve seen so many community members start or expand their families. Above you can see Charlotte and Linus from the early days of the gym to a more recent picture. These are some of the starkest reminders for how quickly time flies by and how much change happens over 15 years. We love seeing these kids come up in the gym and eventually age into our youth programs (and age out!). Being a family friendly space has always been important to CFSBK and we can’t thank our community families enough for making the gym a part of your whole families life. We’ll have more of these examples in our Instagram today!

Workout of the Day

STRENGTH

EMOM 12:00
2 Touch & Go Power Cleans

Notes
Perform two medium heavy Power Cleans every minute for 12 minutes. If you have a 1RM power clean aim for around 60-65%. Focus on movement efficiency and consistency.

METCON

4 rounds for reps:
1:00 calorie row
1:00 sit-ups
1:00 DB box step ups (alternating)

Notes
Maintain constant movement for all 12:00 aiming for 10-15+ cals on the row, 15+ sit-ups and 10+ Step-Ups.
For the step-ups, use a 20″ or 16″ box and consider 50/35/20 lb DBs

---

CrossFit Group Class Programming Template (WK1/6)

Greg at the 2017 Subway Series competition

New Cycle Details

This 6 week cycle will use CrossFit Affiliate Programming (CAP) as a base while still being uniquely CFSBK. CAP is a programing resource provided by the education department at CFHQ and is written by a team of long time seminar staff.

We’ll draw inspiration from CAP while still providing the weekly joint balance, assistance exercises and overall format you’re used to seeing at the gym. The final product works out to around 50% CAP workouts and 50% CFSBK original programming.

One notable difference this cycle is that there will not be dedicated exercises or movement types programmed on the same day weekly. There will however be plenty of lifting balanced throughout the week as always.

Looking forward to a fun cycle!

Workout of the Day

Every 5:00 x 4 Sets
20 Reps Bench Press
Run 270m

Notes
Lift heavy and run hard. 20 Reps should take you under a minute to complete and aim for a weight that allows you to go unbroken or in 2-3 sets with a quick shake out.
Try to incrementally increase the weight and decrease the run times each successive round.

ASSISTANCE

15-20 Banded Triceps Extensions
25 Band Pull Aparts

---

CrossFit Group Class Programming Template (WK8/8)

View of WTC Memorial from CFSBK

Programming Feedback

Thus ends the end of our current cycle. We’ll have details on the next 8 week cycle starting tomorrow but if you have any thoughts/feedback on the last 8 weeks we’d love to hear it.

CrossFit Group Class Feedback Form

As a reminder, here is the overview on the cycle we just completed:

The following 8 week cycle will lean back into the roots of CrossFit’s use of variance to develop broad and inclusive GPP. While there will be a few biases noted below, expect a less rigid structure to the week with the aim of well balanced workouts and lifts each week! We’ll also be pulling some CrossFit.com workouts that you’ve seen coaches David and Erick testing the past couple weeks.

BIASES

Bench Press
This cycle you’ll see the Bench Press Programmed 2x per week on Wednesdays and Sundays. Wednesdays exposures will bias higher intensity (lower reps and higher weights) while Sundays will bias volume (higher reps and lighter weights)

Wednesday Bench Press:

Week 1: heavy single E3MOM format
Week 2: heavy triple E3MOM format
Week 3: 5-5-5-5-5
Week 4: Wide Grip Bench / heavy single E3MOM format
Week 5: Wide Grip Bench / heavy triple E3MOM format
Week 6: Wide Grip Bench / 5-5-5-5-5
Week 7: Pause Bench 5-3-1
Week 8: Conventional 5-3-1

Sunday Bench Press

These will typically range in the 10-20 rep and will often be incorporated into mixed modal workouts. (ex: 5 Rounds for time: Bench Press 15 into Row 25 cals)

Squats & Deadlifts
Each week we’ll alternate between a Squat and Deadlift bias also using an assigned intensity and a volume day.

For example:
Week 1: (Squat bias)
Tuesday: Back Squat heavy single
Saturday: High volume squats in mix modal workout

Week 2: (Deadlift bias)
Tuesday: Deadlift heavy triple
Saturday: Higher volume deadlift or hinging in a mix modal workout.

Of course, the remaining days will compliment what we’re doing so that each week remains well rounded and hits a general balance of squatting, hinging, pulling and pushing.

Floater Day
On Fridays as well as occasionally in assistance work on other days you’ll see Strength couplets and triplets where one of the exercises will be up to the individual athlete based on what they missed that week. This will allow members to bias movement planes and exercises that they may have missed or want to focus on that week.

For example:

STRENGTH

A1: Bent Over Barbell Rows
3×8-12

A2: Seated Lateral Raises
3×8-12

A3: Floater Movement
option 1: DB Bench Press 3×8-12
option 2: Plate Pull Overs 3×8-12
option 3: FFE Reverse Lunges 3×16

Notes
For the floater, choose a movement that you have not done or will miss this week. Sunday we bench press, tomorrow we have thrusters.

Workout of the Day

“Laura”

With a partner, complete as many rounds as possible in 21 minutes of:
30-cal. row
20 burpees over the Barbell
10 power cleans

Notes
With one partner working at a time, move through the workout dividing the total volume per exercises in half. 15/15 – 10/10 – 5/5
Competition loads for the clean are 155/105. Choose a load you can perform 5 quick singles or touch and go reps.
Learn about Laura Schwartzenberger

---

CrossFit Group Class Programming Template (WK8/8)

CFSBK OG Keith W crushing during our Wet Hot American Throwdown event a few weeks ago!

Our 15th Anniversary Party is next Friday!

Date & Time: Friday 9/16 8pm-2am
Location: Littlefield at 635 Sackett Street

What to expect!
Live performance by Mariachi Sol Mixteco
Live DJ playing music all night and running Karaoke later in the evening
Professional Photo Booth
Open Bar (until 12am or we hit our budget!)
Sappy Remarks
Someone will probably be doing burpees at some point

Diane F: Voices for Ukraine

CFSBK Fit55er Diane F wants you all to know about an event shes involved with!

“I put together an event on September 12 which anyone can watch online. I’m a descendant of Ukrainian grandparents who were able to escape that country because of help from generous Americans. My purpose now is to raise awareness and aid for people caught in the crossfire of the current war.”

Voices from Ukraine

Thanks for your consideration,
Diane

Workout of the Day

SKILL: Toes to Bars

METCON

AMRAP 12:00
5 Kipping Toes to Bars
10 DB Strict Press
15 DB Front Squats

Rest 6:00

AMRAP 12:00
Jog 130m
1:00 Lateral Plank R
1:00 Lateral Plank L

Notes
Hit one of the AMRAPs followed by a 6 minute rest then switching.

For the T2B/DB segment, move at a faster clip. If your Strict DB Presses go away you can transition to push presses.
On the Run/Plank segment move at a steady aerobic pace and try to go unbroken on the lateral planks.

---

CrossFit Group Class Programming Template (WK8/8)

CFSBK OG and Front Desk Hall of Famer Camillionare going overhead

R.A.D. coming to CFSBK on 10/8

Save the date, our shoe collaboration with R.A.D. is releasing soon and we’re going to have a special event to celebrate. On the Saturday of the 8th there will be a special group class workout and an additional floater workout in 608. The RAD team will be here with shoes, a taco truck, the gym decked out and a special guest! CFSBK members will be able to RSVP to the event before we open it to non gym members. Stay tuned!

Workout of the Day

STRENGTH

Light Snatch Complex

Snatch Grip Deadlift
+
Hang Power Snatch
+
OHS
+
Snatch Balance

Notes
Use today’s complex to develop stability in the snatch. If you’re experienced with the lift and can push on the weight a bit then go for it but otherwise use this as an opportunity to perform some positional volume work with lighter weights.

ASSISTANCE

3 Progressive Sets of:
A1: Floater Movement
A2: 8-12+ Seated Lateral Raises 3-1-1-2 Tempo
A3: :40e Lateral Plank

Floater Movements
– 8-12 Pause DB Goblet Squats
– 8-12 Dead stop Double KB Deadlifts
– 8-12 Push-Ups
– 5+ Chin-Ups

Notes
Choose a floater movement that rounds our your training from the past few days.

CrossFit Group Class Programming Template (WK8/8)

---

15 Year Retrospective

Bare Bones

Here are some shots from the first year we moved into 597. As you can see it was a pretty bare bones set-up, but was a gigantic upgrade from our prior home at the Brooklyn Lyceum. There was a one month gap from when we had to leave the Lyceum to when we could start at 597 so CrossFit Virtuosity in Williamsburg offered to be a foster gym for that month. (Thanks again!)

As you can see only about half the gym was covered with flooring, the walls were bare and we had far, far less equipment. The move into a permanent home was expensive enough, so we had to make due with what we had until we were able to invest more into the facility. The first speakers we had were literally desktop computer speakers plugged into a wall. You couldn’t hear shit! The cinder block perimeter around the gym ate many phones during this time frame until we eventually sealed the top of that ledge. There are probably 10 old phones entombed behind those walls.

A big part of CFSBK’s business philosophy was just to not spend more money than we had. Crazy concept right?? We made due with as little as we could and gradually, over the many years kept improving and adding to the space.

Deb P does some Front Squats while Shane and Brian D discuss.. something. You can see those crappy little speakers in the back of the room near the laptop on the boxes.

Gabrus does some sledgehammer swings on that tire we still have. You can see we used to have three GHDs (two of which were garbage) a versa climber some panel mats. That black mat was “donated” by Equinox just after David quit. 

Coach Chris teaches an early Active Recovery Class. Coach Jess is jumping in as a participant as well. 

Definitely did not have a front desk. Just a cash only honor system with a bag of money we kept by the open door surrounded by a bunch of unlocked bicycles piled on top of each other. What could go wrong!?

Workout of the Day

STRENGTH

Bench Press

1-1-1

Notes
Work up to a heavy single on the Bench Press. Try not to miss any reps but today would be appropriate to reach failure on your heaviest attempt.

METCON

3 Rounds of:
3:00 Air Bike @ Aerobic Pace
3:00 AMRAP 75 Single Unders + 15/10 Push-Ups

Notes
Every 3:00 alternate with a partner between biking and the JR/PU couplet. For the couplet move at a steady pace for the full 3:00. Choose a push-Up volume that will allow you to go unbroken or no more than two sets. If several sets of 15 Push-Ups would be easy for you scale up to 7+ Ring Dips. For rounds 2 & 3 pick up where you left off in the prior JR/PU set.

---

CrossFit Group Class Programming Template (WK8/8)

Welcome recent Foundations Grads Laney and Justin. Zelda is sitting in for Ash who couldn’t make Sunday’s class.

Anniversary Party Details

As you (hopefully) know by now, we’ve got our 15th anniversary party coming up on Friday 9/16. We’re so excited to celebrate this benchmark with the past and present members.

Date & Time: Friday 9/16 8pm-2am
Location: Littlefield at 635 Sackett Street

What to expect!
Live performance by Mariachi Sol Mixteco
Live DJ playing music all night and running Karaoke later in the evening
Professional Photo Booth
Open Bar (until 12am or we hit our budget!)
Sappy Remarks
Someone will probably be doing burpees at some point