Workout of the Day

STRENGTH

Wide Grip Bench Press
E3MOM x15:00
3 Reps

Notes
Place your hands about 1-1.5x hand width wider than you typically hold the bar and work up to a heavy but submaximal triple. Compare to week 2’s numbers.

METCON

EMOM 10:00
A: 130m Run
B: :30 AMRAP Burpees to Target

Notes
This is a Foundations metcon throwback! The run should take you between :25-:40 seconds. For the target, use either a low or high pull-up bar for your top end range.

ASSISTANCE

A1) Banded Triceps Extensions
3×15-25 reps

A2) Band Pull Aparts
3×15-25 reps

CrossFit Group Class Programming Template (WK5/8)

Final Event for Wet Hot American Throwdown Announced!

The final workout for the WHATD is announced!! Check out the details above for the full explanation. We currently have 19 people registered for the WHATD happening THIS FRIDAY starting at 4:30pm. Later today we’ll reach out to registered competitors to get some specifics on which workout version they plan on performing so we can organize heats. By Thursday evening we’ll send out heat assignments for everyone registered. If you’re interested in signing up, go onto zen planner ASAP and check yourself into the event on Friday night!

Workout of the Day

STRENGTH

Back Squat
5-5-5

Notes
Work up to a heavy but sub-maximal 5 rep set today. Leave 1-2 reps in reserve. FYI on week 1 we did a heavy single and week 3 had a heavy triple. Reference those numbers for what you might aim for today.

METCON

21-15-9 reps for time of:
Row, Calories
Kipping Pull-Ups

Notes
(+) 9-6-3 Bar Muscle-Ups or 21-15-9 CTB
21-15-9 KPU
15-9-6 Kipping, strict or banded

CrossFit Group Class Programming Template (WK5/8)

Welcome new Foundations grads Cesar and Alvaro, long time friends from Spain. 

David’s Role at CrossFit HQ

Hey ya’ll. A few people have asked what I (coach David) do for CrossFit HQ and what my role at the recent CrossFit Games was. In general, I work with the Gyms team vertical helping other affiliates with direct support and insight. For example, just this Saturday an affiliate owner came from Ithaca came to take and observe classes this weekend before meeting me to talk shop. I help answer questions, provide feedback and direct people towards additional resources. I’m also involved in the development and training of moderators for the CrossFit Affiliate Roundatables program which you can learn a little about here. This was my primary focus at the Games, running live roundtables with affiliates, educating people about the program and training the country managers in how to facilitate them in different languages.

Workout of the Day

STRENGTH

16:00 for Quality and Load
A1: 8-10e Single Arm DB Z Press
A2: :30 Handstand Hold or Box Piked HS Hold

Notes
Take 16 minutes to work up through some progressively challenging sets alternating between the press and handstand hold variation. Both movements will challenge your overhead position so rest enough between exercises to give each set a good effort.

ASSISTANCE

4 Rounds of:
1:00 Bent Arm Sled Push
1:00 Rest
1:00 Strict Toes to Bars or Sit-Ups
1:00 Rest

Notes
The sleds will come in roughly 4 different weight options. The goal should be to be able to move the sled at a steady pace for the full minute. Not to AMRAP it or to see how heavy you can go.
Strict K2E: as much range of motion and control as possible. Aim for 5-10+ per minute. Sit-Ups are also an option.

CrossFit Group Class Programming Template (WK5/8)

Wet Hot American Throwdown: Event B

The devil came down to Brooklyn with this spicy couplet of devils’ presses and shuttle runs. We have one more event to announce this week for the 2nd annual WET HOT AMERICAN THROWDOWN happening this Friday evening! The WHAT is open to all gym members and you can register for it right on your zen planner membership app like any other class. No additional charge! All the workouts can be modified to meet anyone’s abilities and this is all about fun, not a serious comp. So grab your butts and sign up asap!

Workout of the Day

STRENGTH

A1: Pause DB Bench Press
3×12-16

A2: Bench Supported SA DB Row
3×12-16e

Notes
Superset the two exercises building in load as you progress.

METCON

21-15-9 reps for time of:
Air Bike Calories
Burpees

Notes
This should be a pretty quick workout. Don’t blow up on the 21 round and try to increase your intensity through the three sets.
Bike volume scale: 15-9-6 cals

CrossFit Group Class Programming Template (WK4/8)

A great shot from Coach Katie from our recent Strong Sets comedy show!

This Week’s Lost & Found

Workout of the Day

5 Rounds for time of:
12 Deadlifts
9 Hang Power Cleans
6 Front Squats
270m Run

Notes
There is a 25 minute cap on this workout. This workout is essentially “DT” with Front Squats instead of push jerks and some additional running. It’s not going to feel good, but you will be a little harder to kill afterwards.
While you might consider standard “DT” competition weights (155/105), note that for many the Front Squats will make the barbell complex considerably harder. You should be able to perform each movement segment in the complex unbroken. (11 DLs > 1DL+8HPC > 1 HPC+6FSQ) and aim for about sub 5:00 rounds.

CrossFit Group Class Programming Template (WK4/8)

And Update from Kelley B on the PCT

CFSBK TFBA Kelley has been hiking the Pacific Coast Trail which is a 2,650-mile, 6 month endeavor that goes from the Mexico/CA border to the Canada/WA border. Check out her video above where she gives us an update on her progress, how she feels, her new trail name and even a question of the day for ya’ll! Keep going Kelley we believe in you!!! You can follow more of her journey on instagram @kkbgotgame

Workout of the Day

STRENGTH

Push Press
2-2-2-2-2

Notes
Work up to a heavy double on the push press taken out of a rack. Make sure to keep your midline TIGHT and avoid hyperextension as the weight goes up. Also make sure not to push jerk the weight you little slippery snakes.

METCON

5 Rounds for reps of:
1:00 AMRAP Wall Walks
1:00 AMRAP Double Unders
1:00 Rest

Notes
Bias quality over quantity on the wall walks and aim for ~3-5 reps per minute. If you have one single solitary Double Under in your arsenal, DO DOUBLE UNDERS today. This workout is a great opportunity to get 5 minutes of dedicated jump rope practice in. Throw out that warm safe blanket of single unders.

CrossFit Group Class Programming Template (WK4/8)

Morgan and Brad would like you to meet Jack!

Hello!! Attached is a photo of the 3 of us. My reflections on training through pregnancy…

Workout of the Day

SKILL: Pistols

METCON

AMRAP 20:00
4 Strict Chin-Ups
8 Pistols (4 per leg)
12 Kettlebell Swings
16 Sit-Ups

Notes
Move at a steady pace on this 20 minute piece. Focus on good positions and body control on the gymnastics. Go for a heavier Kettlebell today!

ASSISTANCE

2 Sets of:
Straddle/pancake Stretch 1:30
Couch Stretch 1:30e
Bottom of Squat hold 1:30

CrossFit Group Class Programming Template (WK4/8)

Wet Hot American Throwdown: Floater Event

On Tuesday we released the first workout for the WHAT and today we’re revealing the floater workout. There are still two more events yet to be released so keep your eyes on the blog for when they drop! The WHAT is a FUN low stress in house comp that we run for our members. Want to sign up? Go to your Zen Planner membership app and RSVP to the WHAT. It takes place on Friday, August 19th (that’s next week!) Closer to the event we’ll contact everyone who has registered with heat information. Get stoked!

Pistol Variations with Adrian Bozman

Workout of the Day

STRENGTH

Wide Grip Bench Press
E3MOM x 5 sets
1 Rep

Notes
Place your hands about 1-1.5x hand width wider than you typically hold the bar and work up to a heavy but sub maximal single. Compare to week 1’s numbers.

METCON

AMRAP 12:00
3-6-9-12-15-18-21
Box Jump Overs
Ring Push-Ups

Notes
Focus on control and full ROM on the Ring Push-Ups. If you clear the 21 round go back to the 18 round and start to work back down.
Push-Ups: Ring Push-Ups / Standard Push-Ups / Elevated Push-Ups

CrossFit Group Class Programming Template (WK4/8)

Welcome two new CFSBKers that recently graduated Foundations, Roxanne and Karol

From the Archives: The Ring Push-Up

Here is a video from 2011 with Kelly Starrett and Carl Paoli discussing some of the finer points of the Ring Push-Up. Note that in a mature RPU, the arms externally rotate at lockout. If you do Ring Push-Ups in today’s workout, the goal should not be how quickly you can get through them, rather how well you can move. A well controlled strict push-up (of any kind) yields much greater return than a sloppy one done at higher volume.

Workout of the Day

METCON

Every 4:00 for 5 Sets:
3 Deadlifts
400m Run

Notes
In this workout, the deadlift weight can stay static or move up if you’re able. Each of today’s deadlifts should be taken from a dead start with good consistent form. Try to push hard on the runs without blowing up. Have fun!

ASSISTANCE

3 Rounds for Quality of:
:20e Front Scale
:20e Back Scale
Floater UB Exercise

A: 10-15 Ring Push-Ups (WED)
B: 6-10 Chin-Ups (THUR)
C: Bent Over DB Row (N/A)

Notes
Focus on balance and control with the scales. If :20 is easy for you add 5-10 seconds. For the floater exercise, choose a movement that corresponds to a day you’ll miss this week. If you’re coming Wednesday and Thursday perform the DB Rows.

CrossFit Group Class Programming Template (WK4/8)

Wet Hot American Throwdown: Event A

On Friday August 19th we’ll host our second annual Wet Hot American Throwdown! This is a low stress, high fun in house competition where you can throw down with your CFSBK buds and channel your inner Tia Toomey. We’ll have more event announcements all this week and registration links. Stay tuned!!

Workout of the Day

STRENGTH

Tempo Overhead Squat
2-2-2-2-2

Use a 3-2-1-2 Tempo

Notes
Work up to a challenging double today. Focus far more on control and stability than how much weight is on the barbell. If you can’t overhead squat to below parallel, that’s okay! Work on whatever range of motion you have available to you and work the positions!

PARTNER METCON

10 Rounds for time of:
Bike 10/8 Calories
35 Double Unders

Notes
There is a 15:00 Cap on this workout. Partners alternate full rounds until 10 total rounds are complete. This should be a fast workout with each round taking roughly 1-1:30. Scale Double Under volume down by 5 reps until you can complete them in around :30. If you don’t have Doubles, scale to 45 single unders.

CrossFit Group Class Programming Template (WK4/8)

Coach David doing a workout with the new CEO of CrossFit Don Faul and some other CFHQ folks at the CrossFit Games pop up Affiliate. 

The CrossFit Games are Over!

The CrossFit Games is a huge undertaking not only to quality for but on the back end to organize and execute. It takes hundreds of staff and volunteers, months of planning and thousands of hours of collective hard work to make it all happen. This year Coach David helped out with some events, support and education for affiliates while Coach Patrick was on the floor all week judging athletes! If you havent watched it over the last week we encourage you to go to the CrossFit Games youtube and check out some of these incredible events. This was the first year we had a new head programmer Adrian Bozman take the helm and put his personal stamp on the event.

ICYMI here was one of the most memorable moment this weekend