Workout of the Day

STRENGTH

E2MOM 16:00
Power Clean + Push Jerk + Split Jerk

Notes:
Use the 8 sets to work on your technique in the complex, adding weight when your balance, coordination, accuracy, power, and speed are on point!
If you are new to dynamic overhead lifts, you might skip the split jerk and do 2 push jerks instead.

ASSISTANCE

A1: Dumbbell Z Press
3-4 x 8-10
rest 60 sec

A2: Lateral Raise
3-4 x 8-10
rest 60 se

B1: Lying DB Tricep Extension
3-4 x 8-10
rest 45-60 sec

B2: Seated Bent Over Reverse Fly
3-4 x 8-10
rest 45-60 sec

Notes:
Use the 8 sets to work on your technique in the complex, adding weight when your balance, coordination, accuracy, power, and speed are on point!
If you are new to dynamic overhead lifts, you might skip the split jerk and do 2 push jerks instead.

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CrossFit Group Class Programming Template (WK1/6)

Father/Son dynamic Duo Pierre and Tristan train together and dress together! Tristan is still a teenager but is already a certified CFSBK OG starting with our youth programs when he was about half as tall as he currently is! We can’t love this enough!

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Dave Castro Is Back To Support Affiliates CrossFit

Workout of the Day

STRENGTH SUPERSET

A1) Rear Foot Elevated Split Squat
4x 6-8 each @ 3111 tempo

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

Notes
Find a Chin-Up variation that allows you to work ON TEMPO in the rep range provided. If you can easily get to 8 reps at your chosen variation for a couple sets, then increase the difficulty to challenge yourself!

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!

PARTNER METCON

12 MIN AMRAP:
Bike Calories*

While 1 partner is accumulating calories on the bike, the other partner completes 1 round of:

5 Kipping Pull-Ups
10 Air Squats
20 sec Dual KB Front Rack March

Notes:
Kipping pull up scale: 2-3 strict OR 5 jumping pull ups. Or scale up to CTB if 10-15 unbroken regular kip pull-ups is no problem for you!
KB rack should be a heavy challenge.

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CrossFit Group Class Programming Template (WK1/6)

We recently hired CFSBK all star Camille C (middle) to our front desk! Look out for more of these vibes at a class check in near you. Here is cam with Dan, Karl and Joey pre Murph

Workout of the Day

STRENGTH SUPERSET

A1) Romanian DL
3 x 6-8

Notes
@ 7/10 RPE
Use today to set a moderately heavy work weight that you’ll do a volume build on for next two weeks.

A2) Incline Dumbbell Bench Press
3 x 6-8

Notes
Use an “elevator tempo” which means pausing for 1 second in each position on each rep:
-halfway down
-bottom (DB at shoulder)
-halfway up
-top (lockout)

METCON

Every 3 min for 5 rounds:
5 Deadlifts
10 Push Ups
15 Tuck Ups
AMRAP Double Unders until 1:30 mark of each round (1:1 work/rest)

Notes:
Deadlift: moderately heavy to cycle 5 TNG reps
Push-ups: done in 1-2 sets; scale volume or elevate as needed
Intent is to have at least 30 sec/round for the jump rope.

Ways to scale up!
-Paused or hand-release push ups
-V-Ups or paused tuck ups (hold hollow body and tuck position for :01 each)

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CrossFit Group Class Programming Template (WK1/6)

Super Karl reveals the source of his super powers to Kristeli. Turns out he runs on Dunkin

Do you have friends you think would enjoy CFSBK?

We’ve got some new Foundations cycles that we just posted if you’ve got a partner/coworker/friend/family member/enemy that you think would benefit from our community! Spread the gospel of CrossFit, they totally won’t think you’re annoying!

Foundations June Evening 5
Class 1 Monday 6/27 6:30-8pm
Class 2 Wednesday 6/29 6:30-8pm
Class 3 Thursday 6/30 6:30-8pm
Class 4 Sunday 7/3 11:30-1pm

Foundations July Evening 1
Class 1 Sunday 7/3 1:30-3pm
Class 2 Wednesday 7/6 6:30-8pm
Class 3 Thursday 7/7 6:30-8pm
Class 4 Sunday 7/10 1:30-3pm

Foundations July Evening 2
Class 1 Monday 7/11 6:30-8pm
Class 2 Wednesday 7/13 6:30-8pm
Class 3 Thursday 7/14 6:30-8pm
Class 4 Sunday 7/17 11:30-1pm

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How to do the RDL Starting Strength

Workout of the Day

METCON

EMOM 16:00
A. :40 bike @ 70-80%
B. 5-10 Glute Bridge DB/KB pullover @ 3 sec reach
C. 5 ball slams + 20 sec goblet squat hold (using ball)
D. :20 plate hops, as fast and accurate as possible

Notes
Use a light/medium weight on the pullovers and use this as an active stretch for the overhead barbell work to come.

STRENGTH

2 Behind the Neck Snatch Grip Push Press + 2 Snatch Balance + 2 Overhead Squat @ 3011 tempo

Notes
Bars will come out of the rack. Tempo is for the squats only!
Newer athletes or those who struggle in full OHS can do the following instead:
3 BTN Push Press + 3 OHS to (partial range of motion if needed)

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CrossFit Group Class Programming Template (WK1/6)

Welcome recent Foundations grads Eric, Jenna and Chris!

Wrist and Hand Position in the Snatch

A common issue lifters have with the snatch and overhead squat is wrist discomfort when holding the bar overhead. We often see a variety of issues from passive hyperextension of the wrist, a lack of grip connection and uncertainty about how wide to go. Check out this video from our friends at Catalyst Athletics on this topic.

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A Basic Guide to Blood Pressure Barbell Medicine

Workout of the Day

STRENGTH

Pause Front Squat: 3×4 @ 21×1 tempo
@ 7/10 RPE

Notes
Work up to a set of 4 that feels like a 7/10 effort. Then complete 2 more sets at that weight. Make note of what you do; you’ll use this same load for the following two weeks.
Focus on internalizing the tempo today, including a solid 1 second pause at the your full depth on each rep.

METCON

3 rounds, each for time:
12 horizontal ring rows
550m run
12 DB Hang (Squat) Cleans

Between each round, rest HALF as long as your first round takes you.

Notes
Example:
Round 1 = 4:30, rest 2:15
Start again 6:45. Finish 11:00 (round time 4:15). Rest 2:15.
Start again 13:15. Finish 17:15 (round time 4:00).

Intent: Negative splits! Start at 75-80% and aim to complete the work faster each round. Round 1 should not push past 5 min, so scale accordingly.
Ring Rows: Done in 1-2 sets. Full ROM on each rep. Set up with feet on a bench/box in front of you to achieve a body position parallel to the floor. Or scale to any TOUGH angle for you and use a chalk mark or poker chip on the floor today so you put your feet in the same place each time.
Run: If run will take longer than 3:30 (over 10 min mile), scale to 400m.
Cleans: Moderately heavy load that can be completed in 1-2 sets. DB’s come from hang and athlete passes through full squat on each rep.

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CrossFit Group Class Programming Template (WK1/6)

Funkmaster Freddy getting down with some Double Unders during last Wednesdays 10am class

NEXT TRAINING CYCLE DETAILS

Our next training cycle starts on today with guest programmer Coach Whitney taking the helm of programming for the next six weeks! Check out the details below!

Dates: 6/6/22 – 7/17/22 (6 weeks)

Overview: This cycle will include dedicated days for olympic weightlifting, as well as a variety of strength work, where we’ll utilize tempos. Gymnastic skill days will be peppered in throughout the cycle

MON: Squat, UB pull bias
TUE: Snatch, plyometric bias
WED: Hinge/Horizontal Push
THU: Unilateral Squat/Vertical Pull
FRI: Clean, Jerk, Vertical Push
SAT: Mixed, squat/UB pull bias
SUN: Unilateral Hinge, Carry bias

MONDAY:

Pause Front Squat: Tempo @ 21×1
WK1 3X4 (find 7/10 RPE and do 3 sets there)
WK2 3X6 (same load as WK 1)
WK3 3X8 (same load as WK 1)
WK4 3X4 (reset heavier than WK1)
WK5 3X6 (same as WK 4)
WK6 3X8 (same as WK 4)

The intent each week on squats will be to hold the tempo, including a solid pause at the bottom of the athlete’s full depth on each rep. We’ll build volume at the same weight for 3 weeks; then reset a bit heavier and repeat!

TUESDAY:

Snatch Complexes
*Focus will be on consistent positions and speed. Humble yourself and be prepared to work with light weight to achieve that! If you don’t yet have the mobility for a full range of motion overhead squat, opt for the power snatch + OHS variations offered so you can work into the range you currently own.

WEDNESDAY:

A1) Hinge: Weeks 1-3 will see a volume build on the RDL. Weeks 4-6 will see an intensity build on a paused deadlift.

WK 1: Barbell RDL 3 x 6-8 @ 3111 (find 7/10 RPE and do 3 sets there)
WK 2: Barbell RDL 3 x 8-10 @ 3111 (same load wk 1)
WK 3: Barbell RDL 3 x 10-12 @ 3111 (same load wk 1)
WK 4: Pause Deadlift 3 x 4-6 @ 7-8/10 RPE **
WK 5: Pause Deadlift 3 x 4-6 (heavier than wk 4)
WK 6: Pause Deadlift 3 x 4-6 (heavier than wk 5)

A2) Upper Body Push:
WK 1: Incline DB Bench Press
WK 2: Glute Bridge DB Floor Press
WK 3: Alternating DB Bench Press
WK 4: Incline DB Bench Press
WK 5: Glute Bridge DB Floor Press
WK 6: Alternating DB Bench Press

THURSDAY:

A1) Unilateral Squat
WK 1-3 : Rear Foot Elevated Split Squat (suitcase or goblet)
WK 4-6: Goblet Box Step Down

A2) Strict Chin Ups
4 x 4-8 reps @ 3111 tempo
*Work at a 7-8/10 RPE. Priority is holding full ROM on the tempo within the rep range, at an appropriate challenge for you. Guidance will be given in class regarding bands, weighted variation, etc.
*All 6 weeks will be the same prescription. Given that, keep in mind that as an athlete you’ll be in charge of progressing yourself in terms of bands, volume, range of motion, and/or load where appropriate across the cycle. Gains can be yours if you keep a good training log and push yourself here!

FRIDAY:

A) Power Clean and Jerk complexes
B) Upper Body Vertical Push supsersets, trisets, etc. — Shoulder Gainz!

SATURDAY:

MIXED WODs, with squat and upper body pull bias
*Note that this day also includes some special events!
6/25 – Stonewall
7/2 – Jacinto Storm

SUNDAY:

MIXED WODs, with Unilateral Hinge and Carry variations

Workout of the Day

Every 5 Minutes for 5 Rounds perform:
10 T&G Power Cleans
Run 400m

Notes
The Power Cleans should be touch and go reps and can either stay at the same weight or build through each interval. Run hard!!!

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CrossFit Group Class Programming Template (WK12/12)

Penny the Pup on her Pedestal of Power

Lost & Found Album

Check out the lost and found album to see if you forgot your Coach Katie action figures! Click the image below to see the full album and get your $hit back!

Workout of the Day

STRENGTH

Two second Pause Squat
3-3-3-3-3

Notes
In no more than 8 total sets work up to a technically sound pause triple on the squat. Lower yourself under control, hold the bottom for 2 seconds before rising back up. Focus on position and tempo more than load today.

METCON

5 Intervals of:
Row 250m
Rest 3:00

Notes
Build in intensity through each successive interval. The first one should feel like a 75% effort and see if you can drop a couple seconds on each round after.

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CrossFit Group Class Programming Template (WK12/12)

Two absolute CFSBK LEGENDS on Degraw Street. Barbara K and Lizzie D 

What is a good 250m time?

Below is a link to a table from beginner to elite as well as world record times on the 250m row. The tables are organized by age and gender categories. The average time across all categories is 48.8 seconds and the fastest recorded 250m row time is 35.2 seconds.

250m Times Rowing Standards By Age And Ability 

Workout of the Day

STRENGTH

Barbell Floor Press
10-10-10

Notes
In no more than 5 total sets, work up to a heavy 10 on the floor press. Use a 3-2-1-2 Tempo on your reps.

METCON

For Time:
30 Kettlebell Swings
20 Burpees
25 Kettlebell Swings
15 Burpees
20 Kettlebell Swings
10 Burpees
15 Kettlebell Swings
5 Burpees

Notes
Use a medium/light Kettlebell that will allow you to hit every set unbroken. Flow through the workout at a steady and sustainable pace. If you’re still recovering from Murph, you can remove the Push-up from the burpee.

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CrossFit Group Class Programming Template (WK12/12)

Coach Lauren holding it down on a Wednesday

Next Training Cycle Details

Our next training cycle starts on Monday with guest programmer Coach Whitney taking the helm of programming for the next six weeks! Check out the details below!

Dates: 6/6/22 – 7/17/22 (6 weeks)

Overview: This cycle will include dedicated days for olympic weightlifting, as well as a variety of strength work, where we’ll utilize tempos. Gymnastic skill days will be peppered in throughout the cycle

MON: Squat, UB pull bias
TUE: Snatch, plyometric bias
WED: Hinge/Horizontal Push
THU: Unilateral Squat/Vertical Pull
FRI: Clean, Jerk, Vertical Push
SAT: Mixed, squat/UB pull bias
SUN: Unilateral Hinge, Carry bias

MONDAY:

Pause Front Squat: Tempo @ 21×1
WK1 3X4 (find 7/10 RPE and do 3 sets there)
WK2 3X6 (same load as WK 1)
WK3 3X8 (same load as WK 1)
WK4 3X4 (reset heavier than WK1)
WK5 3X6 (same as WK 4)
WK6 3X8 (same as WK 4)

The intent each week on squats will be to hold the tempo, including a solid pause at the bottom of the athlete’s full depth on each rep. We’ll build volume at the same weight for 3 weeks; then reset a bit heavier and repeat!

TUESDAY:

Snatch Complexes
*Focus will be on consistent positions and speed. Humble yourself and be prepared to work with light weight to achieve that! If you don’t yet have the mobility for a full range of motion overhead squat, opt for the power snatch + OHS variations offered so you can work into the range you currently own.

WEDNESDAY:

A1) Hinge: Weeks 1-3 will see a volume build on the RDL. Weeks 4-6 will see an intensity build on a paused deadlift.

WK 1: Barbell RDL 3 x 6-8 @ 3111 (find 7/10 RPE and do 3 sets there)
WK 2: Barbell RDL 3 x 8-10 @ 3111 (same load wk 1)
WK 3: Barbell RDL 3 x 10-12 @ 3111 (same load wk 1)
WK 4: Pause Deadlift 3 x 4-6 @ 7-8/10 RPE **
WK 5: Pause Deadlift 3 x 4-6 (heavier than wk 4)
WK 6: Pause Deadlift 3 x 4-6 (heavier than wk 5)

A2) Upper Body Push:
WK 1: Incline DB Bench Press
WK 2: Glute Bridge DB Floor Press
WK 3: Alternating DB Bench Press
WK 4: Incline DB Bench Press
WK 5: Glute Bridge DB Floor Press
WK 6: Alternating DB Bench Press

THURSDAY:

A1) Unilateral Squat
WK 1-3 : Rear Foot Elevated Split Squat (suitcase or goblet)
WK 4-6: Goblet Box Step Down

A2) Strict Chin Ups
4 x 4-8 reps @ 3111 tempo
*Work at a 7-8/10 RPE. Priority is holding full ROM on the tempo within the rep range, at an appropriate challenge for you. Guidance will be given in class regarding bands, weighted variation, etc.
*All 6 weeks will be the same prescription. Given that, keep in mind that as an athlete you’ll be in charge of progressing yourself in terms of bands, volume, range of motion, and/or load where appropriate across the cycle. Gains can be yours if you keep a good training log and push yourself here!

FRIDAY:

A) Power Clean and Jerk complexes
B) Upper Body Vertical Push supsersets, trisets, etc. — Shoulder Gainz!

SATURDAY:

MIXED WODs, with squat and upper body pull bias
*Note that this day also includes some special events!
6/25 – Stonewall
7/2 – Jacinto Storm

SUNDAY:

MIXED WODs, with Unilateral Hinge and Carry variations

Workout of the Day

ASSISTANCE

A1: DB Z Press
4×8-12

A2: SA Bench Supported DB Row
4×8-12

B1: Seated Lateral Raises
3×8-12

B2: Biceps Hammer Curls
3×8-12

Notes
Superset the Z Presses and Rows before transitioning directly into the lateral raises and curls. Each set should feel progressively more challenging. If your arms are still a bit blown up from Murph just go easy today on these. If your biceps have a lot of localized DOMs skip the hammer curls.

METCON

5 Rounds For Time:
16 WTD Step-Ups (alternating)
8e SA DB Push Press
16 Sit-Ups

Notes
If you’re still working out that Murph soreness consider just going bodyweight on the step-Ups. Use the Same DB for your step-ups as your DB Push Presses.

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CrossFit Group Class Programming Template (WK12/12)

Elad forgot his weighted vest at home so decided to just carry this dog around through Murph

Thank you to everyone who donated to K9’s for Warriors!! We raised over $2,000 this week!!!

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CrossFit Health Book Club Book for June: Misguided Medicine

Workout of the Day

METCON

E2MOM X 15 Sets
1 Deadlift
30 Double Unders

Notes
This is a redo from 4.18.22′s programming. If you’re feeling good go heavy. If you’re still recovering from murph use a medium light weight and consider reducing the double under volume or doing singles. Just flow through the workout at steady pace.

In 30 minutes you’ll work up through 15 sets performing 1 Deadlift and 30 Double Unders every other minute. Your work intervals should take you between :25-:40.
For the deadlift, try to build in weight such that you make about 5-8 weight changes through the EMOM. Think of today’s workout as a deadlift strength endurance piece. Advanced athletes should not plan on PRing today.
For the Double Unders, 30×15 = 450 total reps. Challenge yourself to see how many sets you can perform unbroken today
For Single Unders, perform AMRAP until the first minute expires.

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CrossFit Group Class Programming Template (WK12/12)

Michelle and Chris welcomed Fiona Mae Dent into the world on Sunday, May 29th. Doing Murph seemed too easy so Michelle decided to give birth instead. Congrats to the happy family!!

Did you forget to donate to K9s for Warriors?

You may have gotten swept up in the workout and BBQ and forgotten to throw a little support to this great organization.
Determined to end veteran suicide, K9s For Warriors provides highly-trained Service Dogs to military veterans suffering from PTSD, traumatic brain injury and/or military sexual trauma. With the majority of dogs coming from high-kill rescue shelters, this innovative program allows the K9/Warrior team to build an unwavering bond that facilitates their collective healing and recovery.

DONATE TO THE CFSBK’S K9S FOR WARRIORS FUND HERE

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Feeling Biceps Pain After a Workout? Can’t Straighten Your Arm? Here’s Why