Workout of the Day

With a Partner

For Time:
Run 800m (tandem with one medball)
150 Med Ball Cleans (while partner holds plank or handstand hold)
Run 400m (tandem with one med ball)
100 Burpees (while partner holds Med Ball overhead)
Run 270m (one partners runs at a time while the other holds the med ball in a zercher carry)

Notes
This is a partner workout where you’ll carry a med ball through the entire workout. For the 800 and 400m runs both partners will run together switching who is carrying the med ball as desired. The cleans and burpees should be broken up evenly between partners but partitioned as desired. While the cleans and burpees happen the other partner should be performing the assigned position hold. If they stop the hold the other partner must pause the work until the hold is reestablished. The final run is done without the ball, but with the partner holding the ball until their partner returns.

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CrossFit Group Class Programming Template (WK10/12)

Coach David doing today’s workout with fellow affiliate owners

The Medicine-Ball Clean

The “med ball clean” is a dynamic movement which starts with a deadlift-like set-up followed by an explosive extension before ending in a deep squat. While it may look “easy”, its execution at volume can really add up much like a wall ball shot or air squats. Additionally, one must resist the urge to curl the medicine ball up and instead commit to quickly transitioning from above to below the ball. Make the effort to perform each rep today with as much consistency and commitment to optimal technique as possible.

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Has anyone been to the gym lately?

Workout of the Day

ASSISTANCE

25:00 for Quality
:30e Single Arm Kettlebell Hold
8-10e Bench Supported KB or DB Rows
8-10e Contralateral KB or DB Single Leg RDL
5 Snatch Grip BTN Push Presses + 3 OHS

STRENGTH

Snatch Grip Deadlift + Hang Power Snatch + OHS
1-1-1-1-1

Notes
Work up to a heavy but technically sound single on this complex. Focus on your stability. The deadlift and squat should focus on a controlled tempo while the hang power snatch should have an aggressive extension.

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CrossFit Group Class Programming Template (WK10/12)

Our In House Massage Therapist Leah performing some strict Toes to Bars

Massage Therapy @ CFSBK

Leah is a licensed massage therapist in the state of New York, where she was born and raised. A graduate of the Swedish Institute College of Health Sciences in 2009, she brings a decade of professional experience to her table. Shortly after obtaining her license, she earned additional certifications in sports and medical massage. She has worked in personal training studios, chiropractic offices, private studios, various gyms, community health centers, and at a variety of races and athletic events.

Leah maintains that truly skilled massage therapy has been the most effective modality for any physical ailments she’s personally dealt with, and has made it her mission to frame it in the larger discussion of physical rehabilitation. Her sessions are resolution-oriented, incorporating myofascial release, deep tissue work, trigger point therapy, ART, and rhythmic proprioception rebalancing.

In tandem with her massage therapy study, Leah is informed by her own experiences as a competitive powerlifter since 2012. She competes within USA Powerlifting and is a former New York state record holder in her weight class’s Squat, Bench Press, Deadlift, and overall total in the raw open division. She has worked extensively with strength athletes since making lifting such an integral part of her life, so she understands common myoskeletal issues they often develop.

CONTACT

E-mail Leah at leah.decesare [at] gmail.com to set up an appointment.

PRICING

Workout of the Day

STRENGTH

Bench Press

Intermediate+
85%TM x 5 Reps x 2 Sets
85%TM AMRAP

Novice
5 sets x 2 Reps

Notes
The final wave of this 12 week cycle! Get after it, ya’ll.

Int+: We’ll perform the 85% and 90% weeks then go for a 1RM on the final week.
Novice: This week and next will be 5×2 across and should feel like you still have 1-3 reps in reserve. On week 12 we’ll 1RM

METCON

EMOM 16:00
A: 8-16 Dips
B: AMRAP Double Unders
C: 6-10 Chin-Ups
E: AMRAP Tuck-Ups

Notes
The dips and chin-ups should be challenging, about 1-2 reps in reserve at most and should take no more than :30 or so to complete.

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CrossFit Group Class Programming Template (WK10/12)

Connor reaching full extension during Tuesday’s Bike, T2B and Push Jerk Metcon

From Singles to Double Unders

Workout of the Day

STRENGTH

Back Squat

Intermediate+
85%TM x 5 Reps x 2 Sets
85%TM AMRAP

Novice
5 sets x 2 Reps

Notes
The final wave of this 12 week cycle! Get after it, ya’ll.

Int+: We’ll perform the 85% and 90% weeks then go for a 1RM on the final week.
Novice: This week and next will be 5×2 across and should feel like you still have 1-3 reps in reserve. On week 12 we’ll 1RM

METCON

21-15-9 Reps for time of:
Wall Ball Shots
Row Calories

Notes
This should be a fast workout and ideally done unbroken on the wall balls. Scale up by using a heavier ball than you typically do for Wall Ball.

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CrossFit Group Class Programming Template (WK10/12)

Theodora modifying her CrossFit Group Classes through her pregnancy

Why does CrossFit Hurt?

This is an interesting and humorous video where Mike G goes full send on a 1:1 ratio bike / rest interval metcon while a physiologist explains whats happening internally.

Workout of the Day

STRENGTH

Shoulder Press

Intermediate+
85%TM x 5 Reps x 2 Sets
85%TM AMRAP

Novice
5 sets x 2 Reps

Notes
The final wave of this 12 week cycle! Get after it, ya’ll.

Int+: We’ll perform the 85% and 90% weeks then go for a 1RM on the final week.
Novice: This week and next will be 5×2 across and should feel like you still have 1-3 reps in reserve. On week 12 we’ll 1RM

PARTNER METCON

8 Rounds for time of:
15/12 Bike Calories
9 Kipping Toes to Bars
6 Push Jerks

Notes
Partners alternate complete rounds until each person has performed 4 for a total of 8 rounds.

KT2B: 9 Kipping / 6 Kipping or Strict / 9 Hanging Knee Raises / 15 Sit-Ups
Push Jerks: Should be unbroken each round

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CrossFit Group Class Programming Template (WK10/12)

Lying Triceps Extensions are a great pressing assistance exercise.

Murph Options

People often understandably get some “sticker shock” when they see what Murph actually entails:

For Time
Run 1 Mile
100 Pull-ups
200 Push-Ups
300 Squats
Run 1 Mile

If you have a weighted vest, wear it.

But as everything with CrossFit, this workout can be modified for anyone’s abilities. Modifications can be broken down into three categories.

Volume Modifications
This simply means decreasing the total number of reps or the distance on the run. A common sub would be to do 3/4 of the volume on the calisthenics or 2/3 distance on each of the mile runs. You can decrease volume across the board, or only on the movements that you struggle most with.

Movement Modifications
If any movement is outside of your ability to perform, even with decreased volume we can easily modify the exercise. Push-Ups can be taken from the knees or elevated, pull-ups can be ring rows or banded and the run can be subbed for a row if needed as well.

Sequence Modifications
Finally, perhaps it’s just the muscular stamina that will catch up to you. For example if Push-Ups are the hardest part of this workout, you can perform 20 rounds of:5 Push-Ups, 5 Pull-Ups, 5 Push-Ups, 15 squats to break up the push-ups into two sets of five.

Here is an example of a version that uses all three modifications in different ways. This person can perform the runs and squats but requires some modifications on the upper body exercises. They’re also not sure about the 20 rounds so are going to plan for no less than 15 and if they’re up for it, maybe make a game time decision to add the last five rounds.

Run 1 Mile
15 Rounds of:
5 Knee Push-Ups
5 Ring Rows
5 Knee Push-Ups
15 Squats
Run 1 Mile

We will provide some standard options and also happy to discuss what makes sense for YOU in these final few weeks leading up to Murph. For most people this workout takes somewhere around 45-60 minutes to complete and is what you should aim for. The goal is to find a version that will CHALLENGE you to finish, but at the same time be realistic and achievable within that time frame. Happy Murphing!!

REGISTER FOR MEMORIAL DAY MURPH (you can also register directly on the Zen Planner member app)

Workout of the Day

METCON

AMRAP 20:00
3 Power Cleans
6 Burpees
9 Box Jumps

Notes
Today’s power clean should be medium heavy and performed as three singles. (185/155/125/95/75/-)
Make sure to hit full hip extension on all your burpees and box jumps

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CrossFit Group Class Programming Template (WK10/12)

This weekend coach David led a CrossFit affiliate summit in Flemington New Jersey hosted at ASDC CrossFit. The summit included an address from HQ, a live roundtables event and three lectures on different topics of interest for affiliate owners. David is the Field Representative for New York and New Jersey CrossFit affiliates which includes just under 400 gyms.

Cyclists Beware

To all our cyclists, we want to let you all know that the bike rack outside the gym has been the target of multiple bike thefts recently. Three gym members bikes have been stolen in the past two weeks alone. These robberies have occurred in broad daylight and even with folks that have fancy U-locks. We will move the bike rack closer to the front of the gym, however want to let everyone know about the recent robberies. Outside of staff, member bikes cannot be stored inside the gym as we don’t have enough room to accommodate everyone who wants to ride in. Be careful out there, everyone.

Here is a video of one of the recent bike thefts. There is much less flare than demonstrated in the image above, but you get the point.

Workout of the Day

STRENGTH

Overhead Squat
3-3-3-3-3

Notes
Work up to a heavy triple overhead squat out of the rack.

METCON

3 Rounds for time of:
100 Double Unders
30 Air Squats
30 Sit-Ups

Notes
The double unders should take you less than 2.5 minutes per round. Some folks will be able to do these much faster. Scale the volume by 20 rep chunks to get you within that time frame.

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CrossFit Group Class Programming Template (WK9/12)

CFSBK Alum Kirby S during the 2018 CrossFit Subway Series

The Overhead Squat

Workout of the Day

“NATE”

AMRAP 20:00
2 Muscle-Ups
4 Handstand Push-Ups
8 Kettlebell Swings

Notes
This benchmark workout is a grinder and will really test both your strength and stamina with the upper body. Choose an option that works well for you and try to use a heavy Kettlebell.

Muscle-Up Options
– 2 Ring Muscle-Ups
– 1 Ring Muscle-Ups
– 2 Bar Muscle-Ups
– 4 CTB or Kipping Pull-Ups + 4 Push-Ups
– 4 Strict or Banded Pull-Ups + 4 Push-Ups

HSPU Options
– 4 Strict or Kipping HSPUs
– 4 Box Piked HSPUs
– 6 Barbell Shoulder Presses

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CrossFit Group Class Programming Template (WK9/12)

Cauvery taking the 16kg for a ride

Know your CrossFit History

Here is a throwback video from March of 2008 with one of the CrossFit originals, Eva Twadorkins performing today’s workout. I think we take for granted how much CrossFit has changed the fitness landscape over the past 20 years, but back in 2008 this was absolutely revolutionary. These old videos from the original Santa Cruz gym were the inspiration for so many early adopters like myself becoming enamored with this new methodology and wanting to share the kind of fitness with the rest of the world.

Workout of the Day

METCON

5 Rounds for time of:
15 Deadlifts
Run 400m
Rest 3:00

Notes
The deadlifts should be somewhat challenging but unbroken every round. There are 75 total reps in this workout so don’t go too crazy relative to your abilities. (185/155/135/95/75..)
The three minute rest period at the end of each round is an incentive to try and run hard!

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CrossFit Group Class Programming Template (WK9/12)

Rickke trying to spread peace through the world while on an assault bike. 

MEMORIAL DAY MURPH IS COMING!

As always we’ll be hosting a Memorial Day Murph event on the 30th with heats starting at 8am. This event will be free to CFSBK members and we would like to raise funds for K9s for Warriors. Sign up via Zen Planner or via the link below! We also have two people who have offered to grill but if you’re interested in helping out please let us know!! You just need to know how to flip a burger!

REGISTER FOR MEMORIAL DAY MURPH

Workout of the Day

STRENGTH

Bench Press

Intermediate+
95%TM x 1 Reps x 2 Sets
95%TM AMRAP

Novice
4 sets x 4 Reps

Notes
For both tracks, take 4+ progressive warm-up sets prior to your first work set.

Int+: This is our third wave of this 5/3/1 cycle. If things have been going well, add 5lbs total from three weeks ago and aim to get 2-5+ reps on your AMRAP.

Nov: This is our final week performing 4x4s. Add 5lbs total from your last 4×4 effort and hit all your reps!

ASSISTANCE

A1: 3×8-12 DB Pull-Overs
A2: 3ex50′ Single Arm OH DB Carry

B1: 3×12-16 DB Floor Press (3-2-1-2 Tempo)
B2: 3×20 Tuck-Ups

Notes
Complete all three sets of the first couplet before moving on to the second. The first sets should feel like 70%+ effort, the second 80%+ and the final 90%+

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CrossFit Group Class Programming Template (WK9/12)

Come See Lizzie’s New Play!

A play I wrote that Covid cancelled is up and running. A Barn Play is about animals rehearsing a play written and directed by an Owl. This play, like it’s author, is an odd little situation. And like a CFSBK class only lasts an hour!

Here are the deets:
May 4 – May 21, 2022
Wednesdays-Saturdays @ 8:00 PM

Fort Washington Collegiate Church
729 W 181st St.
New York, NY 10033

The A train – 181 Street stop is right across from the church.
Tickets can be purchased at the door and are $12 for seniors and students $25 for adults.

Here is a review of the play by Think Theater NYC

Thank you so much!!!!
xoxox – Lizzie