Workout of the Day

ASSISTANCE

3 Progressive sets of:
8-10 Pendlay Rows
10-15 Seated Lateral Raises
:30e Single Arm Static Kettlebell Hold
10-15e Single Leg Touchdown Squats

Notes
Work up through three progressively challenging sets of the circuit. Your final set should be very challenging. For the touchdowns, start with 4-8″ and increase ROM only as long much as you can control every inch of the range.

STRENGTH

Back Squat
E3MOM x21:00
1 Rep

Notes
Work up to a heavy but sub-maximal single through the 7 sets. Ideally you work up to about 90-95%+ of a recent 1RM. No Failing!! At some of the earlier sets if you want to do a few doubles or triples to warm-up further that’s fine but work towards a heavy single in the last 4 sets at least.

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CrossFit Group Class Programming Template (WK1/8)

Strong Sets Comedy Show Returns to CFSBK!

Join us on August 5th for our 2nd annual Strong Sets comedy show hosted by CFSBKers Maria H and Courtney F.

Get your tickets here! All proceeds go to the performers!

Workout of the Day

AMRAP 20:00
8 Strict Handstand Push-ups
6 CTB Kipping Pull-Ups
4 power cleans

Notes
This should feel like a strength biased metcon. Where you can keep moving, but the loads and movement should be challenging enough to slow you down along the way. The Power Cleans should all be singles with a little time needed between reps. (205/185/155/135/115/95/75/..) Aim for 5+ rounds.

HSPU: 8 Strict / 8 Kipping / 4-6 reps / 1-2 abmats / 8 Box Piked / 12 DB Press
CTB: Scale up to 6 BMU / 6 CTB / 6 Kipping / 6 Strict or Banded
PC: heavy singles 185/155/135/115/95/75

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CrossFit Group Class Programming Template (WK1/8)

Diapers & Dumbbells regulars Marina and Leo with some post WOD cuddles

New Training Cycle Starts Today!

Today is the first day of a brand new eight week cycle. Thanks to everyone who filled out the feedback form with their thoughts on the last cycle!

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

AMRAP 8 MIN
200m run
65m single arm farmer carry, ea side (32kg/24kg)

-REST 4 MIN-

AMRAP 8 MIN
8 box jump, step down (30/24″)
16 russian KB swings
16 sit ups

-REST 4 MIN-

AMRAP 8 MIN
1/4 mile (400m) bike
8 deadlifts
8 each: side plank knee lift

Notes:
Workout A: Run to Green Ramp and back. Pick up KB on L arm and walk to 3rd ave. Switch to R arm and walk back.

Workout B: Challenge yourself to a slightly higher box than you usually use, and take your time setting up

Workout C: DL should be a moderately heavy weight you could do 10-15 reps at a time unbroken if asked. Scale back to regular side plank hold for 20 sec ea side if needed.

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CrossFit Group Class Programming Template (WK6/6)

Welcome recent Foundations grads, Allie, Mario and Emily!

Thus ends the current cycle!

Today is the final day of our current 6 week cycle. Coach Whitney has been taking the reins on programming this past cycle and coach David will pick it back up tomorrow. The full detail and description of the cycle will be live on Monday’s post.

Do you have any feedback or thoughts? Take a minute to fill out the wufoo feedback form with your experiences on this past cycle or your thoughts group programming in general!

Programming Feedback Form

Workout of the Day

PARTNER METCON

AMRAP 20:00
5 Power Snatches
5 TTB
5 Thrusters
5 Lateral Burpees over the bar

Notes:
Partners will alternate full rounds of the work.
Choose a light-medium load on the barbell to consistently complete 5 unbroken reps of each movement. Suggested RX: 95/65#
Scale TTB to one consistent unbroken set.

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CrossFit Group Class Programming Template (WK6/6)

Flexibility, we haz it.

Coach Snisky’s Farewell Party Tonight!

Are you going to miss coach Snickers? Come to Pig Beach tonight at 7pm to let her know!! Not convinced? See this graphic below made by Justine. See you there.

Workout of the Day

METCON

E2MOM X 10 min (5 sets):
Power Clean + Split Jerk, into max reps calorie row until 1:00 mark

Notes:
Work at a relatively heavy weight today that you’re confident you can move in good technique under a bit of fatigue. The minute of rest will go by quickly!
You can adjust the weight up or down slightly during the 5 sets as needed.
Athletes newer to the movement can substitute a push jerk for the split jerk if desired.

STRENGTH

3 sets:
A1. 6-10 each half kneeling single arm DB press with wall push
A2. 8-15 seated bent over reverse fly
rest 45-60 sec between movements

3 sets:
B1. 12 alternating tall kneel KB or plate halo
B2. 100′ ea side: single arm OH carry, heavy
rest 45-60 sec between movements

Notes:
Try to go heavier or hit more reps than you did 3 weeks ago.

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CrossFit Group Class Programming Template (WK6/6)

COACH LAUREN’S GOING FAREWELL PARTY

We’ll be celebrating Coach Snisky this Saturday at 7pm at Pig Beach near the gym. All are invited and welcome to join us!

Workout of the Day

STRENGTH

A1) Goblet Box Step Down
4 x 6-8 ea side @ 3011

Notes:
-Set up on a box such that when standing on the ground with one foot atop the box, the top of your knee is above the crease of your hip.
-The intent here is to work through a range of motion that closely resembles the bottom of your full depth squat on tension.
-Start on top of the box and lower yourself down on a 3 second count, kissing your toe to the floor before returning to stand on top of the box. Do not place the trailing foot all the way down, put your weight on that leg, and/or push off from it.
-Tempo and control through full range of motion are the top priorities. Load the movement only to the degree that you can maintain both of those elements.

A2) Chin ups
4 x 4-8 reps @ 3111

Notes
Aim to progress yourself from last week, either in volume, difficulty, or weight. Tempo remains the same!

OPTIONS!
A: (do not have chin ups) 4 x 6-8 with band assistance (ideally a bit more challenging than last week)
B. (close to chin ups!) 4 x 2-4 NEGATIVES @ 51A1 tempo today
C. (have a few reps at a time) 4 x ME bodyweight, then continue into banded reps to accumulate 8 total per set
D. Have em, do em!
E. Too easy to get to 8? Add weight.

PARTNER METCON

For time:
40 ring rows (partner holds bottom of air squat)
60 goblet reverse lunges (partner holds hang from pull-up bar)
80 sit ups (partner holds 2 heavy KBs in front rack position)
1200m/1000m row (partner holds 2 KBs farmer style)

Notes:
16 min time cap
RX weight is 24kg/16kg. Use two KB’s for the holds and 1 KB for the lunges. Scale weight as needed.
Bar hang can be active or passive, pronated or supinated grip.
Option to scale up the squat hold to a goblet squat hold!

Rep counts are TOTAL reps accumulated by both partners working. Divide the work as evenly as you can, breaking it up as desired and switching roles. Work may only be accomplished on the rep counts when the other athlete is in their “holding” task. Meaning:
Partner A does 10 ring rows while partner B holds squat
Partner B comes in to do 10 ring rows while partner A holds squat
Etc. until 40 TOTAL reps are complete on rings (20 each partner)
Then move to lunges/hang and complete the work in the same method.

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CrossFit Group Class Programming Template (WK6/6)

CFSBK Secret Training Spot!

Coach Lauren’s Going Farewell Party

We’ll be celebrating Coach Snisky this Saturday at 7pm at Pig Beach near the gym. All are invited and welcome to join us!

CFSBK is excited to partner with our friends at Beyond the Whiteboard to provide digital workout tracking for our affiliate! Members are able to access each day’s workout on the app or desktop site, both of which provide tons of data, gym leaderboards, and a variety of other cool tracking parameters. BTWB is an official CrossFit® app, and it’s run by CFSBKers!

Complete the following steps to register and start tracking your workouts:

1. Create a profile by registering at btwb.com.
2. Use the gym code CFSBK101 to receive a free membership and link you into the CFSBK group class programming feed.
3. Download the app for Apple or Android and sign in!

You read that right: this premium service is completely FREE for CFSBK members. OMG, that’s you!

Workout of the Day

STRENGTH

A1) Paused Deadlift
3 x 5

Notes:
Heavier than last week, provided you were in good form and maintaining the pause.
Pause for 1 full second with the plates JUST 1″ off the floor. Continue to standing and then use a controlled tempo to return the bar to the floor.
These are dead stop lifts, not touch and go.
Use an overhand or hook grip, but no switch grip.

A2) Alternating Dumbbell Bench Press
3 x 12-16 alt @ 2011 tempo

Notes:
This is the same as 3 weeks ago. See if you can increase your workload today either through more reps at the same load, more weight, or both!

ASSISTANCE

16 Min For Quality:
10 reps: 1 push up + 1 plank shoulder tap each side*
10 ea side: single arm KB swing
4-6 slider body saw
270m run

Notes:
On the push up complex, 1 rep = 1 push up + L hand taps R shoulder + R hand taps L shoulder. These can be scaled to elevated push ups. Review the video linked and see if you can work on the finer points of your push-up technique today.

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CrossFit Group Class Programming Template (WK6/6)

A weight lifting crime scene after Dee murdered all these DBs

 

Do you take any supplements? Whey Protein? Vitamins? Radioactive Spiders?? If so, you should definitely check out our Thorne dispensary which gets you 15% off retail and free shipping on your orders… and NGL it helps the gym with a lil kick back! I (DO) have been using Thorne for a few months now to try their product before we partnered and can confirm it’s good stuff! I personally use the Chocolate Whey Protein, Electrolytes (when I do BJJ), the Fish Oil and Multivitamin. We’ve got some items that we generally recommend in our dispensary but they’ve got tons of products in their catalog if there’s something else you take that is not listed there. Don’t hesitate to reach out if you have any questions about it!

Get Started:

All CrossFit South Brooklyn members will receive 15% off and free shipping on Thorne product purchases when you create your account after visiting: http://www.thorne.com/u/CFSBK

• You will be prompted to confirm CrossFit South Brooklyn as your HCP referral during account creation.
• Discount will be reflected in your cart.

Workout of the Day

STRENGTH

Snatch
1-1-1

Notes
Take about 3 attempts at a technically sound single for the day, though this isn’t intended to be a “max out” lift. Use what you’ve practiced in the last 5 weeks to put everything together in the full movement today. Continue to prioritize power, speed, accuracy, and balance.
*Newer athletes or those with mobility restrictions can do the following complex:
1 Snatch Deadlift + 1 Hang Power Snatch + 1 Overhead Squat

METCON

“Amanda”

9-7-5 reps, for time of:
Ring Muscle-up
Squat Snatch, 135/95 lbs

Notes
Time cap: 10 min
RMU:
A. volume (ex: 6-4-2)
B. bar muscle up: full volume or volume scale as above
C. 9-7-5 reps of “pull+push” … Here are 3 examples:
9 strict CTB pull ups + 9 ring dips in round 1
OR
9 strict banded CTB pull-ups + 9 matador dips in round 1
OR
9 strict banded pull-ups + 9 bench dips

Snatch:
-use a moderately heavy weight; for most athletes, use no more than 80% of today’s best lift
-those who were doing a power snatch + OHS variation in the lifting segment can do a hang power snatch + OHS to appropriate range of motion, possibly scaling down to 7-5-3 reps

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CrossFit Group Class Programming Template (WK6/6)

Steph and Lee on their 2nd Mile run during Murph

Camille Leblanc-Bazinet performs Amanda at 135lbs in 5:32

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How To Fix Your Snatch Turnover – Understanding & Exercises

Workout of the Day

STRENGTH

Front Squat
3×8 @ 21×1

Notes
@ Same load as last week

METCON

AMRAP 5:00
Bike for calories

REST 3 MIN

AMRAP 5:00
10 Wall Ball Shots
15 sec chin over bar hold (pronated or supinated)

REST 3 MIN

AMRAP 5:00
25 Double Unders
10 V-ups

Notes
Chin over bar hold –> top of ring row hold (mature position)
DU –> 50 Alternating Foot Steps or Single Unders
V-Up –> Tuck up

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CrossFit Group Class Programming Template (WK6/6)

Farewell and Great Work Coach Lauren

We’d like to announce the bittersweet news that our very own Coach Lauren Snisky will be transitioning from her role as a full time coach to a new career in real estate. Lauren has dedicated the past 6 years of her professional life in service to the CFSBK community as a coach and in that time honed her craft, helped change countless lives and has been a key member of our team and community. We are sad to lose such a professional, kind and hard working coach, but we wish her nothing but success in her future endeavours. Farewell party TBD! Here’s a note from Lauren:

Dear CFSBK,

My last day as a CFSBK Coach is coming up on Saturday, July 16th, as I’ll be pursuing a career in real estate.
When I first came to CFSBK in December 2013, I was I think safe to say, a shell of a person.

There is a power in the self talk required to get you through a workout – in showing yourself you can do more than you ever thought – and in the support of this community. I’m both my experience as a member, and as a coach, this place has changed me for the better – and I am forever grateful.
It’s tough to know I won’t be able to see you all so frequently- but I plan to remain apart of this community.

Being a coach to you all… getting to work with this amazing staff, has been a privilege.
Thank you to David, all of the coaches, the members, for teaching me, and being my home for all these years.

Skull & Bones for life,
  Coach Lauren

Workout of the Day

STRENGTH

A1) Single Leg Barbell Romanian Deadlift
3 x 6-8 ea side @ 2011

Notes:
“Head to heel, strong as steel!”
This exercise will challenge your coordination and balance. If you find you cannot stabilize an empty bar well through this movement as shown in the demo video, then perform a split stance variation instead.

A2) Ring Plank
3 x 20-40 sec

Notes:
Perform this plank as shown in video: in a hollow body position, with the tailbone tucked, ribs hollowed out, and maximal scapular protraction (shoulder blades wrapping forward on the ribs).
To scale this, simply walk your feet forward in space to take the rings on an angle out in front of you, like you would for an elevated push up.

PARTNER METCON

Partner “Christine”

3 rounds for time of:
500 m Row
12 Deadlifts, 1x bodyweight
21 Box Jumps, 20 in”

Notes:
There is a 25 min time cap on the workout.
One partner will be working at a time, in the following sequence:
Partner A rows, then Partner B rows. Partner A does DL + box jump, Partner B does DL + box jump. Then start round 2.

Consider scaling:
-Row: if 500m will take longer than 2:30, scale to 400m
-Deadlift: If you don’t know your bodyweight or cannot yet perform 12 deadlifts at that weight, choose a weight that will be moderate for you to complete unbroken.
-Box Jump height or volume (15 reps)

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CrossFit Group Class Programming Template (WK5/6)

CFSBK HR Department. JK, this is just what happens when everyone’s wearing wrestling shirts to work.