Workout of the Day

SKILL: Sandbag Clean + Lunge

STRENGTH A

20:00 for Quality & Load
8-12 Bent Knee Ring Rows
1 Sandbag Clean + 6 Sandbag Lunges + Carry or hold for :30
1:00e Side Plank (elbow)

STRENGTH B

3 Rounds for Load and Reps of:
A1: 5 second pause Pause Back Squats x3
A2: 100 Double Unders in as few sets as possible.

Notes
Work up on the back squat to something challenging but perfect. You’ll have time to warm-up before your three work sets.
For the Double Unders, it should take you 3 minutes or less to complete your 100. Cap your effort/practice at 3:00.

CrossFit Group Class Programming Template (WK4/8)

Post workout shoulder stretch or the beginnings of us really leaning into this fitness cult thing?

Check out Maria’s Podcast “Hot Dads”

Workout of the Day

WARM-UP

For 12:00
Run 130m or :40 Bike
15 Kettlebell Swings or Goblet Squats
80’e Single Arm OH Carry

Notes
Go heavy on the carry! You can use two hands to help you push press the DB overhead.
Your choice on the KB/ We have squats on tap tomorrow FYI

STRENGTH

Bench Press
Heavy 1-3

Notes
In no more than 8 total sets work up to a heavy set of 1-3 reps leaving 0-1 reps in reserve. If you’re feeling a PR today, strike while the iron is hot. If not, just aim to move something heavy for the day. Mission accomplished. We recommend working up to a heavy triple and then in the remaining time going for a single. Keep the overall volume low today, that means lots of triples and singles in your warm-ups.

GYMNASTICS 2

3 Rounds / 15:00 for Quality:
3×1-3 Handstand Push-Ups
10-15 Bar or Ring Hanging Leg Raises
10-15e Patrick Step-Ups

HSPU
Choose a version below:
3×3 Deficit Strict HSPU
3×1-3 Strict or Negative HSPU (to no more than one mat)
3×305 Box Piked
3×5 Floor Piked

If you can perform 5 full range of motion and controlled box HSPUs then start to work on the wall versions.
For both versions, perform 3 mini sets of a rep scheme each round. Rest 10-30 seconds between mini sets.

HLR
Focus on keeping your knees straight today and holding the top range for you for a 2 count every rep. This may take you 1-3 sets to get through all 10-15 reps.

PSU
Decrease elevation or add a little weight with 2 DBs

CrossFit Group Class Programming Template (WK4/8)

The Barbell Humbles us all. Gilles finding zen at the end of a workout.

FREE NUTRITION SEMINAR WITH LAURA GERATY THIS WEDNESDAY!

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

Why Diets Don’t Work (and, okay, so then what?)
Diets today come in many forms from the obvious to the covert, from WW to Intermittent Fasting. And while they all promise a laundry list of benefits, typically they are really about restriction for weight loss. Do any of them actually work? We’ll get into the research about why somewhere between 80-98% of dieters regain lost weight within 5 years, with about two-thirds of dieters gaining more than they lost. (Spoiler: It is not you, it’s the diet…in any form.) Topics include the myth of willpower (“if we just ate less and moved more…”), metabolic adaptation, set point theory and how to start thinking about health and nutrition without restriction.

When: Wednesday, Mar 29 at 12:00 PM

Register in advance for this meeting

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

For Total Distance:
7:00 Row
Rest 1:00
7:00 Bike
Rest 1:00
5:00 Row
Rest 1:00
5:00 Bike
Rest 1:00
3:00 Row
Rest 1:00
3:00 Bike
Rest 1:00
1:00 Row
Rest 1:00
1:00 Bike

Notes
This workout is for max meters. Gradually increase your intensity as able with the lower time blocks. CARDIO BABYYYYYY

CrossFit Group Class Programming Template (WK3/8)

The CFSBK Lost & Found archive is high art. Thank you to Aaron Weiss for this weekly beauty. aaronweiss.co / @aaronweiss

Workout of the Day

“New York Minute”

With a partner and complete as many reps as possible in 1 minute, switching every minute, until you complete:

150 Wall Ball Shots
30 Clean and Jerks
30 Muscle-ups or 60 Burpee Pull-Ups

Notes
This workout is a slightly modified version of “New York Minute”. We’ve switched the order a little to make this easier to run in classes and offered a Burpee Pull-Up sub for Muscle-Ups.
Competition Loads for the barbell are 155/105. Wall Ball weights are the standard load and heights. If you can’t perform the Burpee Pull-Up, perform a burpee to target instead.

CrossFit Group Class Programming Template (WK3/8)

The guesswork is over! We purchased brand new sandbags with much better labeling and durability. Transfering over 1,500lbs of sand from the old ones to the new ones was a WOD for sure. 

New York Minute

Check out this workout demo and explanation that was shot just a few blocks away at Park Slope CrossFit!

Workout of the Day

GYMNASTICS PULL C

15:00 for Quality
A1: Kipping pull-up (see below)
A2: 3-5 each way Log Roll + 2 Tuck-Ups
A3: 1:00 ATG Squat

Version 1 (Novice)
(3-5x) Jumping Pull-up + 3 sec lock-off + 3 sec negative

Version 2 (intermediate)
(3x) 2 Kip swings + pause kipping Pull-Up

Version 3 (advanced)
3-6 cycled Kipping Pull-Ups with 1 sec pause at top

METCON

Every 5:00 x 5 Rounds
Run 400m
10 Touch & Go Deadlifts

Notes
Try to stay consistent on your run times and gradually increase weight on the deadlifts, as long as your technique is perfect!

CrossFit Group Class Programming Template (WK3/8)

2 reps of each kipping pull-up version in today’s GWU

Free Nutrition Seminar with Laura Geraty next week!

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

Why Diets Don’t Work (and, okay, so then what?)
Diets today come in many forms from the obvious to the covert, from WW to Intermittent Fasting. And while they all promise a laundry list of benefits, typically they are really about restriction for weight loss. Do any of them actually work? We’ll get into the research about why somewhere between 80-98% of dieters regain lost weight within 5 years, with about two-thirds of dieters gaining more than they lost. (Spoiler: It is not you, it’s the diet…in any form.) Topics include the myth of willpower (“if we just ate less and moved more…”), metabolic adaptation, set point theory and how to start thinking about health and nutrition without restriction.

When: Mar 29 at 12:00 PM

Register in advance for this meeting

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

Pause Bench Press
Heavy 8-10

Notes
In no more than 5 total sets work up to a heavy set of 8-10 reps leaving 1-2 reps in reserve. Pause at the chest for a 2 count every rep.

METCON

For time:
50 Air Squats
25 Push-Ups
25 Sit-Ups
40 Air Squats
20 Push-Ups
20 Sit-Ups
30 Air Squats
15 Push-Ups
15 Sit-Ups
20 Air Squats
10 Push-Ups
10 Sit-Ups
10 Air Squats
5 Push-Ups
5 Sit-Ups

Notes
Although these movements are “simple” focus on consistent and correct execution of every single rep. Aim to move at a steady pace and complete each movment with virtuosity. For the Push-Ups, modify by going to your knees, elevating yourself or using a band. Sit-ups may be anchored or unanchored, your choice!

CrossFit Group Class Programming Template (WK3/8)

Kess thinks the 10′ Wall Ball target is about 5′ too low

Restorative Yoga Thursdays @ CFSBK

Workout of the Day

GYMNASTICS HS B

15:00 for Quality
A1: 5-10 Box Pike Walk Ins + Taps
A2: 10-20 Seated Recline Tuck-Ups
A3: 5-10e ATG Split Squats

STRENGTH

E2MOM x 10 Sets
1 Clean & Split Jerk

Notes
Athletes may choose to either power or squat clean. See the example below for what these 10 sets might look like for you:

1 45lbs (easy)
2 55lbs (easy)
3 65lbs (easy)
4 75lbs (medium)
5 95lbs (good but not perfect)
6 95lbs (better)
7 110lbs (good but not perfect)
8 110lbs (good but not perfect)
9 110lbs (better)
10 115lbs (weee)

ASSISTANCE

10-10-AMRAP
Biceps Curls
-OR-
DB Shoulder Presses

Notes
Choose one assistance exercise based on how you feel and which days you’ve come in. If you have not been to the gym much this week you can do both.
The first set should be easy, the second set should be more challenging but still doable and the final set should go to true muscular failure.

CrossFit Group Class Programming Template (WK3/8)

Casey working his ATG Split Squat.

ATG Split Squats

Intention: To develop end range strength, stability and flexibility in the knee, ankle and hip.

Points of performance:
– Push the front knee as far forward as possible while keeping the knee and toe angles aligned.
– Keep the front heel down, elevate the leg with a small elevation and/or heel riser as needed
– Keep the torso as vertical as possible
– Keep the back knee off the floor and as straight as possible, this will create a gnarly hip extension stretch in the back leg
– Maximise the contact between the hamstring and calf of the front leg

Workout of the Day

SKILL: Kettlebell Swings

STRENGTH

Back Squat
E3MOM:
5-3-1-3-5

Notes
After some warm-up time we’ll start the clock and you’ll perform the rep progression above completing one set every 3 minutes. These should all be challenging but submax. Add weight on the first three then attempt to beat your 3 and 5 rep sets the second time around like the example below.

Minute 0: 5 Reps @150lbs
Minute 3: 3 Reps @165lbs
Minute 6: 1 Rep @185lbs
Minute 9: 3 Reps @170lbs
Minute 12: 5 Reps @160lbs

METCON

For Time:
100 Double Unders
50 Kettlebell Swings
25 Burpees to target

Notes
Start fast, stay fast then finish faster. <3
DU: Should take you less than or around 2:00. If you can’t perform 100 in 2:00 modify to 2:00 AMRAP Doubles
KB 1-4 sets 24/20/16

CrossFit Group Class Programming Template (WK3/8)

Caroline with a mature chin-up lock-off position. Neutral head, elbows tucked back, bar touching the body at or below the clavicle.

Free Nutrition Seminar with Laura Geraty next week!

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

Why Diets Don’t Work (and, okay, so then what?)
Diets today come in many forms from the obvious to the covert, from WW to Intermittent Fasting. And while they all promise a laundry list of benefits, typically they are really about restriction for weight loss. Do any of them actually work? We’ll get into the research about why somewhere between 80-98% of dieters regain lost weight within 5 years, with about two-thirds of dieters gaining more than they lost. (Spoiler: It is not you, it’s the diet…in any form.) Topics include the myth of willpower (“if we just ate less and moved more…”), metabolic adaptation, set point theory and how to start thinking about health and nutrition without restriction.

When: Mar 29 at 12:00 PM

Register in advance for this meeting

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

GYMNASTICS PULL B

15:00 for Quality:
A1: 4-8 Partner or Self Assisted CTB Chin-Ups or 4-8 Weighted Chin-Ups (all performed at 3-1-1-3 tempo)
A2: 8-16 Anchored Leg Lifts (Slow)
A3: 5e Front to Back Scale (3-5 sec hold at each end range)

STRENGTH

Bench Press
Heavy 5-7

Notes
In no more than 6 total sets work up to a heavy set of 5-7 reps leaving 1-2 reps in reserve. Goal is to go heavier than last week.

ASSISTANCE

3 Rounds for Quality:
16 Walking Kettlebell Front Rack Lunges
8 Kettlebell Press or Push Presses
16 Bent Over Kettlebell Rows

Notes
Use the same Kettlebells for the circuit and try not to put them down. Rest as needed between sets.

CrossFit Group Class Programming Template (WK3/8)

That was a hell of a workout, especially with these little arms!

CIDNEY FALK’s CHAMPIONS MINDSET SEMINAR TODAY AT 1pm!

I (Cidney) have been working on putting this panel together since last fall, and I am super excited to share.  Over the last couple of years, I have been seeing how much mindset practices have helped contribute to my success both in the gym and professionally and so I wanted to bring this conversation to life with competitive athletes who can share their experiences/best practices.

To celebrate Women’s history month, StrengthWithin, an employee-led wellness group that creates space for LinkedIn-ers to connect on strength sports and other fitness related topics, is teaming up with Women@LinkedIn and EnableIn to bring a dynamic panel of female athletes from the worlds of competitive weightlifting and Crossfit.

Get ready for an engaging discussion on the progression of women’s participation in strength sports, and how each of these athletes harnesses the power of a “champion’s mindset” as a tool to accomplish goals on the comp floor and in their professional lives.

We will be joined by Caitlin Frankl, Katie Rose Hejtmanek, PhD, and Meg Reardon, as they share their experiences and guidance on how to set/meet goals for 2023 and beyond.

About our speakers:

Caitlin Frankl is en elite powerlifter ranked in the top 25 females in the world for the 148lb weight class. Her best comp numbers are a 507 squat, 231 bench, 479 deadlift and a 1,201 total at 148.6 lbs. She currently holds the 10th best squat in the world ever to be accomplished by a 148lb female. Caitlin has been with LinkedIn for 4 years, and is an LMS Support Lead. She also owns and runs Shawn Frankl’s Big Iron Gym alongside her husband, Shawn, where Caitlin coaches young females in the sport of powerlifting.

Katie Rose Hejtmanek, PhD is the 2022 International Weightlifting Federation (IWF) Masters Weightlifting World Champion in the 40-44, 59kg age and weight class. Katie is a professor at Brooklyn College and a psychological, cultural, and medical anthropologist with a research focus on cultural processes of self transformation, embodiment, and power.

Meg Reardon is a 3 time CrossFit Games athlete, who made her CrossFit Games debut in 2016 with three top-15 event finishes for 33rd overall. A former D1 collegiate field hockey player, Meg finished 23rd in the world in the 2019 CrossFit Games. Meg is currently a social media strategist at Beyond the Whiteboard, the world’s largest workout tracker, with 100+ million results and counting.

EVENT LINK, HERE.

Workout of the Day

METCON

20 Minute Air Bike

Notes
Alternate between 1:00 harder effort and 2:00 easier effort. The 1:00 hard efforts should NOT be sprints, but something at a higher RPMs/Cadence than you could sustain for 2:00. The 2:00 should take your heart rate back down while still being an aerobic effort. Pay attention to the numbers on your screen!
“Hard” minutes: 0,3,6,9,12,15,18

ASSISTANCE

20:00 for Quality
40’e Bottoms up KB Walk
80′ Bear Crawl (40′ Fwd / 40′ backwards)
10e Lateral Medball Toss

Notes
Move at a relaxed pace on these three movements. The medball tosses should be quick and well organized.

CrossFit Group Class Programming Template (WK2/8)

Sophia crushing some Thrusters during 23.2