Workout of the Day

STRENGTH

Pause Front Squat: 3×8 @ 21×1

Notes
@ Same load as week 1! Keep that pause!

METCON

For Time:
30 Squat Cleans

After every 5 reps, complete 1-3 strict pull-ups.

Notes:
Cleans to be done as singles. Choose a moderate to moderately heavy load; something you wouldn’t have to wait more than 5-10 seconds to pick up again when doing 5 reps in a row.
Consider the volume of the workout as well as the added challenge of the strict pull ups when choosing your barbell weight.

CrossFit Group Class Programming Template (WK3/6)

Welcome Foundations Grads, Mario, Craig and Renee! We finished class 4 with a PVC fight.

Lost & Found Round Up

Check the L&F album to find your stuff! Did you know every water bottle you leave at the gym ends up in the African savanna??

Workout of the Day

ASSISTANCE

3 Sets for Quality:
6-8 ea side single leg DB RDL with foot on wall @ 3 sec down
30 sec weighted forearm plank
100′ ea side: contralateral carry

Notes:
For the carry, use a KB at your side, and either a KB or DB overhead.

SKILL WORK: Double Unders

METCON

“JUNETEENTH”

AMRAP 15:00
6 Deadlifts @ 225/155
19 Sit Ups
18 Push ups
65 DU’s

Notes:
Juneteenth marks the day (6/19/1865) when federal troops arrived in Galveston, Texas to deliver the message of the Emancipation Proclamation from 2 years prior: that all enslaved people are free. While emancipation didn’t happen overnight for many people, Juneteenth commemorates, celebrates, and honors the end of slavery in the U.S.

David and Whit co-wrote this WOD using the date of this national holiday: 6/19/1865
Here is some History on Juneteenth.

DL should be moderate weight for you and unbroken.
Push ups to be done in 1-3 sets. Scale volume or to elevated push ups as needed.
Scale back the DU volume or substitute the movement as needed so you spend no more than 90 sec per round there.

CrossFit Group Class Programming Template (WK2/6)

Happy Father’s Day to all our amazing CFSBK dads out there!!

Workout of the Day

SKILL WORK: Rope Climb

ASSISTANCE

3 Rounds for Quality
1-3 rope climbs
30 sec Goblet March
150m row @ RPE 7/10
15 sec each copenhagen side plank

Notes
Options for practice:
-legless rope climb
-regular rope climb
-supine to stand rope climb (plank position)
-sit to stand rope climb (feet on ground, knees bent)

PARTNER METCON

For Time:
80 Ring Rows
1600m Run
80 DB Front Squats
1600m row

Notes:
25 min cap!
Chipper style, with one partner working at a time.
Distance and reps listed are TOTAL work accumulated by both partners. So 40 ring rows each, 800m run each, etc.
Run and Row: Partners trade off every 400m.
Ring Rows: find a tough enough angle that you can’t do more than 8-10 in a row.
FSQ: moderately heavy, something you can do sets of 8-10 at a time.
Work hard, have fun!

CrossFit Group Class Programming Template (WK2/6)

Katherine and Connor are not the same.

THE RETURN OF DIAPERS & DUMBBELLS!

CrossFit South Brooklyn is excited to offer Diapers & Dumbbells, a prenatal & postpartum fitness class designed to help new mothers and their partners safely return to exercise, connect with other parents, and develop the strength they need to support their growing babies. This is a one-hour class that focuses on pregnancy appropriate fitness and includes time for socializing with other parents and their babies. Diapers & Dumbbells provides a supportive environment and is appropriate for individuals with or without previous CrossFit experience. Classes are open to mothers (and partners) of all fitness levels and their pre-crawling/pre-walking babies. We provide staffed child care in the same space for the duration of the class. This is an opportunity to work on your fitness while we keep an eye on your baby just steps away!

DAYS & TIMES

Monday: 1:30-2:30pm
Wednesday: 1:30-2:30pm

Our facility includes changing rooms that may serve as a private nursing, pumping, or diaper-changing station.

PRICING

SINGLE CLASS $40

10 PACK $350

Classes resume on June 20th!!

What to Bring:
Along with yourself and your baby, we recommend that you bring your typical baby changing supplies as well as a blanket to lay your baby on. We suggest bringing your baby to the class in a stroller so that they can be comfortable and easily wheeled around the gym during class.

How soon postpartum should I be before coming?
This class is appropriate for mothers who have been cleared for exercise by their doctors and are at least 5 weeks postpartum. Our coaches are familiar with the special considerations of postpartum trainees and we encourage you to contact us with any questions or considerations you might have!

Who Teaches this class?
This program is taught by CFSBK owner David Osorio and the babies are cared for by Sasha Slocombe. David has worked with prenatal and postpartum members for the past 15 years. He also helped developed this program which we launched in 2017 and co-authored the CrossFit Coach’s Guide to Training Pregnant Women. Sasha has worked with families as a parent-baby yoga teacher for over 20 years and as a labor-support doula for 10 years. Her three children are her greatest teachers.

Workout of the Day

STRENGTH

E2MOM 20:00
Power Clean + Hang Power Clean + Push Jerk + Split Jerk

Notes:
If you’re new to or uncomfortable with split jerks, modify to 2 push jerks instead.
Use the 10 sets to work on your technique in the complex.
Add weight only when your balance, coordination, accuracy, power, and speed are on point!

STRENGTH/ASSISTANCE

3-4 Sets for Quality and Load:
A1. 6 DB Z press, rest 10-15 sec
A2. 12 lateral raise, rest 10-15 sec
A3. 25 band tricep push down, rest 2 min

Notes:
Use your training notes from last week to determine good loading for the rep ranges today.
For example, you may do slightly heavier than last week’s Z presses and the same or slightly lighter than last week’s lateral raises.
These are intentionally very short rests between movements within the sets, so watch the clock and chase… that… pump!

CrossFit Group Class Programming Template (WK2/6)

Javon catching a pump at Open Gym

Is Obesity a Choice?

This is a great video by Jeff Nippard discussing the complex relationship between weight gain and the variety of physiological and environmental factors that affect it. While gaining, losing or maintaining one’s weight does depend on the relationship between caloric consumption and expenditure, there are many additional variables that play a huge role in this process.

CrossFit courses are now FREE for the US Army

Workout of the Day

STRENGTH

A1: Rear Foot Elevated Split Squat: 4 x 6-8 ea side @ 3111

Notes
Options to progress from last week:
-Same weight with better quality/tempo hold
-Same weight, more reps (if you did 6’s, do 8’s!)
-Go heavier

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

Notes
*Aim to progress yourself from last week, either in volume, difficulty, or weight.

OPTIONS!
A: (I do not have chin ups) 4 x 6-8 with band assistance
B. (I’m so close to chin ups!) 4 x 2-4 NEGATIVES @ 3111 tempo, assisting yourself up to the top with a jump
C. (I have a few reps at a time) 4 x ME bodyweight on tempo, 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!

METCON

For time:
36-30-24-18-12 Wall Ball Shots
18-15-12-9-6 AbMat Sit-ups

Notes:
Time Cap: 12 min
*This is 120 total WB and 60 total sit ups.
*Scale the height/weight of WB shot to something you can complete the round of 36 and 30 reps in 1-2 sets.
*If that still sounds like a tall order, then scale volume: 30-24-18-12-6 makes it 80 reps total.

ACCESSORY

3 Rounds for Quality:
100′ ea side: single arm KB front rack carry, heavy
20 sec each: tall side or star plank

CrossFit Group Class Programming Template (WK2/6)

Coach Erick warming up yesterday’s snatch workout

Attention Comedy Fans! JR’s has two shows this weekend!

CFSBKer JR (far right in pic below) has got a sketch comedy show this weekend in Chelsea and he wanted to share it with the community. It will wun on Friday and Saturday evenings!

Workout of the Day

STRENGTH

A1) Romanian DL : 3 x 8-10 @ 3011
rest 45-60 sec

Notes
Same load and tempo as week 1, just more reps today!
Regular or hook grip only, no switch grip.
Hold. The. Tempo.

A2) Glute Bridge DB Floor Press : 3 x 8-10 @ 3011
rest 45-60 sec

Notes
Squeeze butt to keep hips fully extended throughout.
Go heavy!

METCON

3 Rounds For Time:
15 Hang Power Cleans
15 Burpees

Notes
Use a light-medium weight, something you can complete in 2-3 quick sets. For example: 9-6 or 6-5-4.
If you are newer to barbell cycling, consider scaling the volume back to 10 reps per round so you can take more time to practice technique without rushing.
Set a sustainable pace for YOU on your burpees to hold in rounds 1 and 2. Go for broke on the last round, and make sure you fully extend at the top of each one! If you always scale to a no-push-up burpee… consider doing the full movement today while scaling back volume (7-12 reps instead of 15)

CrossFit Group Class Programming Template (WK2/6)

The Return of Diapers & Dumbbells!

CrossFit South Brooklyn is excited to offer Diapers & Dumbbells, a prenatal & postpartum fitness class designed to help new mothers and their partners safely return to exercise, connect with other parents, and develop the strength they need to support their growing babies. This is a one-hour class that focuses on pregnancy appropriate fitness and includes time for socializing with other parents and their babies. Diapers & Dumbbells provides a supportive environment and is appropriate for individuals with or without previous CrossFit experience. Classes are open to mothers (and partners) of all fitness levels and their pre-crawling/pre-walking babies. We provide staffed child care in the same space for the duration of the class. This is an opportunity to work on your fitness while we keep an eye on your baby just steps away!

DAYS & TIMES

Monday: 1:30-2:30pm
Wednesday: 1:30-2:30pm

Our facility includes changing rooms that may serve as a private nursing, pumping, or diaper-changing station.

PRICING

SINGLE CLASS $40

10 PACK $350

Classes resume on June 20th!!

What to Bring:
Along with yourself and your baby, we recommend that you bring your typical baby changing supplies as well as a blanket to lay your baby on. We suggest bringing your baby to the class in a stroller so that they can be comfortable and easily wheeled around the gym during class.

How soon postpartum should I be before coming?
This class is appropriate for mothers who have been cleared for exercise by their doctors and are at least 5 weeks postpartum. Our coaches are familiar with the special considerations of postpartum trainees and we encourage you to contact us with any questions or considerations you might have!

Who Teaches this class?
This program is taught by CFSBK owner David Osorio and the babies are cared for by Sasha Slocombe. David has worked with prenatal and postpartum members for the past 15 years. He also helped developed this program which we launched in 2017 and co-authored the CrossFit Coach’s Guide to Training Pregnant Women. Sasha has worked with families as a parent-baby yoga teacher for over 20 years and as a labor-support doula for 10 years. Her three children are her greatest teachers.

Workout of the Day

ASSISTANCE

EMOM x 16 min:
A. 4-6 seated tall box jumps
B. 3 BTN snatch grip push press @ 3111 + 3 OHS @ 3111
C. 8-12 alternating hanging knee raise
D. 40 sec bike or jog

Notes:
Box Jump: Jump from a bench to a target low enough that you can land with straight or almost straight legs. SOFT BOXES ONLY today! Take time to reset between reps.
Push Press + OHS: Use Empty bar. Elbows under bar in rack position. Vertical dip and strong drive. Slow eccentric for strength and control.

STRENGTH

Accumulate 5-8 sets on the following complex:
Segment Snatch Deadlift + Snatch Pull + Hip Snatch

Notes:
Segment = 1 second pause with bar at each position:
1″ off floor, Knee and Hip
Use a light to medium load that allows you to focus on position, posture, balance, power, and speed.
Segment DL: understand/landmark where your body and the bar should be through the first pull.
Snatch Pull: move through those same positions, now with a smooth PUSH of the legs down into the ground.
High Hang Snatch: Focus on your speed in the turnover. If you struggle with the overhead squat position, consider doing a High Hang Power Snatch + Overhead squat today.

CrossFit Group Class Programming Template (WK2/6)

Coach Ro conducting the ladies of Fit55

The 10 General Physical Skills

In this six-part series, Seminar Staff Head Trainer Jenn Hunter-Marshall explains CrossFit’s definition of fitness during the “What Is Fitness?” lecture presented at a Level 1 Certificate Course at CrossFit South Philly in 2021.

As first outlined in the “What Is Fitness?” article from 2002, CrossFit recognizes 10 general physical skills. They are cardiovascular/respiratory endurance, stamina, strength, flexibility, power, coordination, agility, balance, and accuracy.

Cardiovascular/respiratory endurance – The ability of the body’s systems to gather, process, and deliver oxygen
Stamina – The ability of body systems to process, deliver, store, and utilize energy
Strength – The ability of a muscular unit, or combination of muscular units, to apply force
Flexibility – the ability to maximize the range of motion at a given joint
Power – The ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time
Speed – The ability to minimize the cycle time of a repeated movement
Coordination – The ability to combine several distinct movement patterns into a singular distinct movement
Agility – The ability to minimize transition time from one movement pattern to another
Balance – The ability to control the placement of the body’s center of gravity in relation to its support base
Accuracy – The ability to control movement in a given direction or at a given intensity

You are as fit as you are competent in each of these 10 skills, and a regimen develops fitness to the extent that it improves each of these 10 skills.

Importantly, improvements in endurance, stamina, strength, and flexibility come about through training. Training refers to activity that improves performance through a measurable organic change in the body. By contrast, improvements in coordination, agility, balance, and accuracy come about through practice. Practice refers to activity that improves performance through changes in the nervous system. Power and speed are adaptations of both training and practice.

If your goal is optimum physical competence, then all 10 general physical skills must be considered and developed.

Workout of the Day

STRENGTH

Pause Front Squat: 3×6 @ 21×1
@ Same weight as week 1.

Notes:
If you overshot your first week and ended up with a weight that was more like an 8 or 9 RPE, then scale back today so you can hit your 6’s on the tempo!

SKILL: Bar Muscle Up!

METCON

AMRAP 7:00:
3 Bar muscle ups
12 DB front rack reverse lunges

Notes:
Lunges are light-medium today, recommend 35#/20#
Bar Muscle ups are intended to be unbroken, so scale back if needed.
Scaling Ideas:
*A: 1-2 BMU
*B (you own 5 kipping chest to bar pull-ups + 5 strict dips): 3 Band or Box Assisted reps
*C (have kipping pull-ups) = 3 CTB pullups + 3-6 hand release push ups
*D: 3-6 strict OR strict band-assisted pull ups + 3-6 push ups.

CrossFit Group Class Programming Template (WK2/6)

Welcome Foundations Grads, Liz and Michael!

From the Vault: 2011 Paleo Diet Segment with Rofb Wolf @ CFSBK

Over 10 years ago ABC news was doing a segment on this hot new (old, very old) diet, the Paleo Diet! They shot a segment with best selling Author Robb Wolf at a very different (bare bones) CFSBK. Ah, simpler times.

The video is blocked from being embedded, so you can see it on youtube here!

Workout of the Day

STRENGTH

4-5 sets for quality:
5-7 single arm suitcase deadlift + 50′ single arm farmer carry, each side
30 sec each: DB side plank
8-10 slider hamstring curls
130m jog

Notes:
These can be progressive sets!
Deadlift/Carry: Use a heavy KB or load up a farmer’s handle.
Plank: Scale back to bodyweight if needed

METCON

For Time:
50 burpees

Notes:
You gotta want it!!!

Intention is a sub-5 minute workout. If you know 10 burpees in a minute is unachievable for you today, then scale back to 45, 40, or 35 total reps. Don’t forget to count!

Preserve the stimulus of full range of motion burpees today and scale volume, rather than modifying to no-push-up burpees.

CrossFit Group Class Programming Template (WK1/6)

Coach Katie’s version of Mega Desk. 4 Screens fired up to program for her clients!

Sunday Lost & Found Roundup

Are you looking for your stuff? We have so much of it we keep some of it in outer space. Check out everything in the L&F Album. Photoshop by our own Aaron W

50 Burpees in 2:01

Workout of the Day

SKILL: Kipping Toes to Bar

METCON

AMRAP 8:00:
Row for Meters

(Rest 4 min before second AMRAP)

AMRAP 8:00:
4 Kipping Toes To Bar
8 Goblet squats
12 Box jumps

Notes:
-The TTB volume is intentionally low today to prioritize good kipping mechanics throughout the workout. If you’re already a TTB ninja (can do 10-15 reps unbroken), consider scaling up to 8 reps/round.
-Suggested KB weight is 32kg/24kg. Scale accordingly so you can do 8 squats unbroken in good form throughout the workout.

CrossFit Group Class Programming Template (WK1/6)

Yesterday we celebrated the life of recently passed Dr. Mike Cutaia. Here is coach David delivering a eulogy. Rest in power Dr. Mike.