Workout of the Day

STRENGTH

Back Squat

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!

METCON

For Time:
Run 800m
30 Wall Ball Shots
Run 400m
20 Wall Ball Shots
Run 200m
10 Wall Ball Shots

Notes
If you’re not a strong runner you might look at this workout and say, I”‘ll just cruise on the runs and try to get after those wall ball shots”. Why not flip the script today and focus on your run paces and maybe break up the wall balls more than your normally would. Some of you meat robots will just do this all fast and potentially unbroken so you can just sit down and relax, ok?

---

CrossFit Group Class Programming Template (WK9/12)

A coupla CFSBK OGs, Daniel and Thaisa <3

Short Circuit coming to Saturdays!

Starting on Saturday, May 21st we’ll be offering a 9am Short Cirucuit class in place of the 9am CrossFit class we were offering. 10am CrossFit in 608 will still be on but due to demand we’ve decided to add a 4th SC class. Enjoy!!

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 will go live on Zen Planner or via the link below!

REGISTER FOR MEMORIAL DAY MURPH

Workout of the Day

STRENGTH

Shoulder 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!

METCON

EMOM 15:00
3 Kipping Pull-Ups
6 Burpees

Notes
Every minute perform 3 Kipping Pull-Ups followed by 6 Burpees. Your work intervals should take you around :30 or less. If you’re a burpee ninja you can scale the volume per round up to 9 reps. You can also scale the pull-ups to chest to bars and/or to 6 reps for an extra challenge.

Modify the pull-ups to 1-3 strict or banded OR 3 jumping Chest to Bar pull-ups.

---

CrossFit Group Class Programming Template (WK9/12)

Ryan Dutch, AKA “Dutch Master” working some Handstand Walks at Open Gym

Calling all Grillmasters!

Hey there! We’re looking for a couple people to help set up and grill during our annual Memorial Day Murph event on Monday, May 31st. We would provide all the meat, tools and grill but need a couple people available from 9-12ish that could help! If you’re interested, please contact crossfitsbk @gmail.com for more details.

Workout of the Day

STRENGTH

Power Clean
Heavy Single

Notes
Take about 15 minutes to work up to a heavy but submax single power clean. Prioritize movement quality over weight.

METCON

Every 3:00 x 5 Rounds
60 Double Unders
10 Power Cleans

Notes
Aim to finish your rounds by around the 1:30 mark or faster
For the Power Cleans, use somewhere around 50-60% of what you worked up to in the strength portion and see if you can perform these as touch and go reps.
Double Unders should take less than a minute to complete. Scale the volume accordingly.

---

CrossFit Group Class Programming Template (WK9/12)

Welcome Foundations grads Angela and Will

Hope For Refugees

Thank you to everyone who participated and donated to the Hope for Refugees workout this weekend! We had 88 gym members perform the workout on Saturday so the gym donated $440!

Workout of the Day

STRENGTH

Thruster
1-1-1-1-1

Notes
Work up to a heavy single thruster taken out of the rack.

METCON

For Time:
Run 1 Mile
50 Thrusters
30 Kipping Pull-Ups

Notes
This workout is a spin on the benchmark workout “Jackie” which is usually a 1k row, and 50 empty barbell thrusters.
Use a light weight for the Thrusters, 75/55/35 or somewhere around 40-50% of what you worked up to in the strength portion.

---

CrossFit Group Class Programming Template (WK8/12)

Happy Mother’s Day to all our amazing CrossFit Moms!! <3

Guidelines for Training While Pregnant at CFSBK

Here’s a throwback article from 2014 about training through pregnancy

Initial Touch Base
Congrats on bringing a new human, and potential new CrossFitter into the world! At CrossFit South Brooklyn, we fully encourage your regular participation in classes throughout your pregnancy and believe that regular exercise is of great benefit to you and your baby. You’ll be your own best judge of what’s appropriate to do or not do, so we strongly encourage that you to listen to your body on a day-to-day, and rep-to-rep basis. That said, below is an overview of what you (and your coaches) can expect as far as training during pregnancy. Please note that our protocol is to inform the entire staff so we can all be on the same page. Additionally, please make us aware of any complications/medical issues so we can help to adjust your training accordingly. Otherwise, get ready to enjoy the journey!

 

First Trimester Guidelines
In the first trimester, little may change as far as training. Supine exercises such as sit-ups and bench press may still be performed. Training right now may look pretty similar to pre-pregnancy. If you’ve been doing CrossFit regularly, then you can likely continue to use your regular weights—but be mindful of overall intensity. Look at this as a time to maintain your fitness rather than improve upon it. Max effort lifts and high intensity WODs should be approached with more moderate effort (i.e., heavy-ish triples instead of 1RMs, and a level of exertion that feels like a 7 or 8 instead of a 10 when “Fran” comes up). Our best advice is to keep training to a conversational level throughout pregnancy. If your coach or training partner asks “How are you feeling right now?”, you should be able to answer with a sentence or two rather than a few gasped words. Another consideration is morning sickness, which most often is a factor during the first trimester, and even more so in the morning. Let your body be your guide here. If you’re experiencing morning sickness, then as much as possible, try and schedule your workouts later in the day to avoid training while nauseated. You may find that after being awake for a few hours and having had a small meal, you will feel better during training. If you come to class and find that you are not feeling well, don’t be afraid to ease off or stop altogether. If this is ever the case, please let a coach know.

Second Trimester Guidelines
During the second trimester, especially weeks 20 and beyond, you’ll become mindful of a few new things and should augment your training appropriately. Any exercises that involve lying on your back for a prolonged period should be avoided as the size of the uterus can be large enough to impede blood supply to you and the baby. We’ve found that most women can continue to bench press comfortably throughout, but some cannot. Again, listen to your body. If you feel lightheaded upon rising from a bench, consider it a sign that you should discontinue the exercise. Sit-ups should be avoided due to the increased risk of diastasis recti. Additionally, the size of your growing belly will become a factor in whether or not you can safely and/or comfortably perform certain movements. Exercises that involve the risk of falling should be avoided, particularly inversions, rope climbs, kipping pull ups, and box jumps. Due to the release of the hormone relaxin from the end of your first trimester, you should begin to modify dynamic movements such as Olympic lifts, particularly those involving squatting-type motions. Overall intensity both during met-con and strength training should decrease again. Beyond the general recommendation to decrease weight and intensity, we’ve included a list of alternates to the contraindicated exercises below. When in doubt, ask your coach. And again, listen to your body.

Some Common Movement Substitutions:

Sit Ups = plank, pallof press, slam ball, side plank, supine pelvic tucks, hanging knee raise.
Bench Press = press, push up (elevated as necessary).
Handstand Push Up = dumbbell or barbell press/push press.
Box Jump = lower box at first, and then step up.
Kipping Pull Up = should be on low bar and then strict or ring row.
Kettlebell Swing = possibly fine throughout, may modify to single arm swing for comfort on the back swing.
Deadlift = possibly ok throughout, though sumo or kettlebell deadlifts may be more comfortable.
Snatch/Clean = hang power versions, then dumbbells as necessary once the belly is in the way. From about
the second trimester on, perform the power version of the movement and then squat under control. Dynamic squat versions of the lifts should be avoided. Moderate load deadlifts are also a great sub.
Jump Rope/Running = as far as your level of comfort allows, keep doing them. Rowing is a good sub, as are kettlebell swings and/or slam ball for a similar metabolic effect.
Thrusters/Wall Ball = controlled squat and presses, either with a barbell or dumbbells.
Push Ups/Burpees = on a raised surface, i.e. parallettes or a bar in a squat rack.

Third Trimester Guidelines
Down the home stretch, it’s more of the same from the second trimester. Continue to avoid exercises that involve the risk of falling. Balance may feel awkward, especially depending on how large you’re carrying and whether your joints are more lax. A growing belly means that you’ll need to modify many movements based on comfort level, and knock intensity down even more. Decreasing intensity is almost always self-regulated. Don’t feel like you have to push harder or match your pre-pregnancy efforts to get in a good workout. Any day that you get in to move around the gym is great for you both physically and mentally.

Postpartum Guidelines
Congrats! You’ve now gotten to the hard part! 🙂

After 4-6 weeks, depending on how you feel and the advice of your doctor, we’d love to see you start coming back to the gym. Coming to class and moving around will be great for both your body and your state of mind. Our chief advice here is to take it slowly and be mindful of your recovery. Don’t attempt any max effort lifts for some time, from 6 to possibly 12 months. Your abdominal wall and pelvic floor muscles have undergone significant stress and need time to re-condition (more on diastasis recti and the pelvic floor below). A good way to consider postpartum training is to think of it as if you were starting over—albeit more knowledgeable than before and with a faster adaptation rate. You’ll eventually get back to where you were but you’ll need to take some time. Be sure to eat plenty of healthy calories from all the macros: proteins, carbs, and fats. This is especially important if you’re breastfeeding. Not only are you working out again, but you’re also feeding a small person. Decreasing milk supply may indicate that you should increase overall calorie intake. Additionally, once you’ve resumed your training, ease back into dynamic movements slowly. Your ligaments will be loose from relaxin for some time—some say up to 10 months—and dynamic stabilization challenges these tissues.

Common Pregnancy/Post-Pregnancy Issues

Diastasis Recti: Separation at the linea alba of 2.5 fingers wide or more, while considered problematic, is common. The above link provides some great exercises and practices to help avoid and/or lessen diastasis recti. In any case, avoid heavy lifting requiring a strong “brace” of the abdominal muscles for a period of 4-6 months post pregnancy. Better to start back light and easy, and slowly build your way back to your previous level of fitness.

Peeing: During pregnancy, the extra pressure on the bladder by the baby often causes urinary incontinence, and postpartum, it may be due to pelvic floor issues. The latter is addressed below. While some of this unfortunate side effect may be unavoidable during pregnancy, avoiding jumping- type activities can help, such as jump roping and running.

C-section: On top of dealing with postpartum issues you’ve also had major abdominal surgery that you’ll need to recover from. The link provides some useful info for post-cesarean recovery. For the first 6 weeks, post-surgery you should limit exercise to pelvic floor exercises and easy walking, as it becomes comfortable.

Pelvic Floor Muscles and Pelvic Organ Prolapse: While the abdominal wall has the full term of the pregnancy to stretch, the muscles of the pelvic floor endure much of the stress in a few hours. The muscles of the pelvic floor can become very weak and suffer trauma in births that require a long pushing phase. The effects of this can range from stress-induced urinary incontinence to a prolapsed uterus or bladder, the latter two sometimes requiring surgery. The common recommendation is to perform kegel exercises to strengthen the sphincter muscles in the pelvic floor, and this can be followed throughout pregnancy as well as in the postpartum period. This will help to strengthen the muscles and connective tissue, making them more flexible and as such, more resilient. Be sure to perform deep squats daily as well to balance out the strength and length of the entire pelvic floor, as deep squats utilize the glutes and promote proper pelvic alignment. Additionally, the previous recommendation to avoid the strain of heavy lifting for a period of 4-6 months is prudent. Better to start back light and easy, and slowly build your way back to your previous level of fitness.

Useful Links
CrossFit Mom
Be Fit Mom

Workout of the Day

HOPE FOR REFUGEES

3 rounds of:
Shuttle runs, 8 m
Dumbbell snatches
Bike for calories
Dumbbell box step-ups
Strict burpees

Notes
This workout has the same format as Fight Gone Bad, working at each station for one minute then rotating. After completing all 5 stations, rest for 1 minute before starting the next round. One point is given for each rep, calorie biked, or shuttle run length.

♀ 35-lb DB, 20-in box
♂ 50-lb DB, 24-in box

Use a single dumbbell for the snatches and step-ups. For the strict burpee perform an honest push-up followed by an enthusiastic vertical jump.

---

CrossFit Group Class Programming Template (WK8/12)

Coach David is in this video, blink once and you’ll miss him!

Hope for Refugees

CFSBK will be donating $5 for everyone who does this workout today! We’re going to go by total check in’s on Zen Planner for group classes. If you happen to do this workout in Open Gym, please let the front desk staff know so they can make note of it! Click the image above to learn more and donate yourself!

Workout of the Day

ASSISTANCE

3 Rounds for Quality:
8 Seated DB Good Mornings
:20e Copenhagen Plank
:30e Couch Stretch
:30 Hollow Hold

METCON

EMOM 15:00
A: 3 Deadlifts
B: 12 Kipping Toes to Bars
C: Rest

Notes
Today’s deadlifts are touch and go reps. You can keep the weight consistent or work up each round. For the T2B this works out to 60 reps. Scale the reps up or down based on your ability. If you don’t have kipping toes to bars, perform kipping partial ROM, Strict toes to bars or 20 Tuck-Ups.

---

CrossFit Group Class Programming Template (WK8/12)

Coach Brett with eyes like a hawk on his Personal Training client, Cesar P! 

HOPE FOR REFUGEES WORKOUT TOMORROW

Tomorrow we’ll be programming the Hope for Refugees workout with the intention of raising funds for this great cause. CFSBK will donate $5 for everyone who performs the workout on Saturday. To learn more about this event, the workout and to donate, click the image below.

The Workout

3 rounds of:

Shuttle runs, 8 m
Dumbbell snatches
Bike for calories
Dumbbell box step-ups
Strict burpees

This workout has the same format as Fight Gone Bad, working at each station for one minute then rotating. After completing all 5 stations, rest for 1 minute before starting the next round. One point is given for each rep, calorie biked, or shuttle run length.

♀ 35-lb DB, 20-in box
♂ 50-lb DB, 24-in box

Use a single dumbbell for the snatches and step-ups. For the strict burpee perform an honest push-up followed by an enthusiastic vertical jump.

Workout of the Day

STRENGTH

Bench Press

Intermediate+
90%TM x 3 Reps x 2 Sets
90%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 4-5+ reps on your AMRAP.

Nov: This is our 2nd of three weeks performing 4x4s. Add 5lbs total from your last 4×4 effort and hit all your reps! If you missed last week, still just add 5lbs.

ASSISTANCE

3 Rounds for Quality and Load
15 Chin-Ups
15 Dips
30/25 cal Row

Notes
While this workout is not for time/rounds try to move at a steady pace and keep your heart rate up.
The Chin-Ups should be completed in as few sets as possible per round and ideally no more than 4 sets. If you need more than 4 use band assistance.
The Dips can be Ring, Matador, (WTD/BW/Banded) or bench Dips x20. These should also be done in no more than 4 sets.
The Row should be performed around 80% effort

---

CrossFit Group Class Programming Template (WK8/12)

Travis ripping away on the ski erg. Ya’ll ever notice the Windhand sticker on the ski erg? Get it?? Wind Hand?!

CROSSFIT QUARTERFINALS RECAP PT 2

Here are two more recaps from some of our all stars that competed in the Quarterfinal stage of the CrossFit competitive season.

Ashley Macha
I’ve lacked a CrossFit community for a few years. After a hard breakup, I was really trying to establish myself again – all in a new neighborhood, with new faces, and new energy. I had dropped into CFSBK a few times over the years, but moved closer to the area last April. A time when I had qualified for online age qualifiers. I did two of the workouts (JB judged me!), but ended up getting in my head, and I felt alone, so I didn’t finish the rest.

Shortly after, I was taken off the waitlist to join CFSBK full-time and I feel like I’ve been given such a breath of fresh air. I’ve felt supported, encouraged, and I’ve been able to really grow via the gyms programming and coaching. I decided to do both quarterfinal and age qualifiers workouts this year, because I’m not sure there will be many more times I can try that, so YOLO. But I surprised myself in both! I had never gotten a ring muscle up before and I never imagined throwing a 50lb dumbbell overhead, ever. Also, the amount of members I was able to rope into doing some of these workouts with me was also amazing. What. A. Community. It was a really fun thing to be able to extend these challenges longer than the three weeks of the Open. That being said, I’m definitely happy to maybe give my body a chill pill. And in the end, we all came out with smiles on our faces, even if our muscles were screaming, and I think that’s really special.

Coach Whitney
When I qualified for quarterfinals in 2021 I didn’t feel “ready” yet, having just been back in the gym about 6 months after our Covid closure. This year I was determined to participate, and I’m glad I did! The outcome was cool (472nd worldwide on the women’s side, ages 35-39), and I’m proud of my effort. It was also great to have some camaraderie and support from Laura, Griff, Erick, Ashley, and Brett! The experience of doing 5 tough events in less than 72 hours was quite special and it affirmed a few things for me:

1. I can do hard things (and so can you)!
2. My mind can be my biggest ally or my worst enemy. This was most clearly demonstrated by a lil negative self-talk sh*tstorm about 3 minutes into a long chipper workout. Had to shift my mindset mid bar facing burpee!
3. We all have undiscovered potential. I took my first CrossFit class in 2009. I couldn’t do a pull-up, had never picked up a barbell, and certainly didn’t think of myself as “strong.” I never imagined I’d be doing ring muscle ups (didn’t know what they were), climbing ropes, or snatching 50# DB’s. I plan to keep questioning my self-imposed limitations and finding out what I’m capable of, inside and outside the gym.
4. Competition is not training. This weekend was brutal on my body. 12+ years into CrossFit, I know that taking care of my joints, working with appropriate volume, nourishing myself, and REST DAYS are the keys to my training longevity!

Workout of the Day

STRENGTH

Back Squat

Intermediate+
90%TM x 3 Reps x 2 Sets
90%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 4-5+ reps on your AMRAP.

Nov: This is our 2nd of three weeks performing 4x4s. Add 5lbs total from your last 4×4 effort and hit all your reps! If you missed last week, still just add 5lbs.

PARTNER METCON

8 Rounds for time of:
60 Double Unders
10 Hang Squat Cleans

Notes
Partners alternate full rounds until 8 total have been completed. For the Cleans, use a medium weight such that you can perform the workout unbroken or at most in 2 quick sets per round.
(+/115/95/75/55/35)
Scale the Double Under volume so that you’re done in about a minute or less.

---

CrossFit Group Class Programming Template (WK8/12)

Mark G Post Quarterfinals

CrossFit Quarterfinals Recap Pt 1.

The Quarterfinals stage of the CrossFit competitive season recently closed and we had several athletes battle it out in the open and age group divisions. Here are a few of their recaps! More tomorrow!

Mark Griffin 
Overall it was a great experience! It Was a ton of fun being able to share it in a fun and supportive way. Knowing others were as sore from the workouts, and still giving it their best was very encouraging – the shared suffering – and helped.  It was also wonderful having help and random cheers from other open gym athletes-it definitely helped to push in the workouts.

Great work team!!

Workout of the Day

STRENGTH

Shoulder Press

Intermediate+
90%TM x 3 Reps x 2 Sets
90%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 4-5+ reps on your AMRAP.

Nov: This is our 2nd of three weeks performing 4x4s. Add 5lbs total from your last 4×4 effort and hit all your reps! If you missed last week, still just add 5lbs.

METCON

AMRAP 12:00
2-4-6-8-10… Handstand Push-Ups or DB Push Press
4-8-12-16-20… Box Jumps
8-16-24-32-40… Kettlebell Swings

Notes
Perform 2 HSPUs, 4 Box Jumps and 8 Kettlebell swings, in the next round complete 4-8-16 continuing up the rep ladder until 12:00 are complete.
Use a medium weight Kettlebell that will allow you to perform the 24 swings in about 1-2 sets. If you opt for Dumbbell Push Presses, try to really challenge yourself with the loading given the low reps.

---

CrossFit Group Class Programming Template (WK8/12)

Welcome back Deesha who recently returned to the gym after the birth of their first child, Ayan!

New Starting Strength Cycles

Want to get (a lot) stronger? Our Starting Strength Barbell Club is an opportunity to spend 8 weeks working with a Starting Strength Certified coach developing your strength with the basic barbell lifts: Back Squat, Overhead Press, Bench Press and Deadlift, as well as some assistance exercises like Chin-Ups and Rows. Classes are 90 minutes long and 2-3x per week. Registration for each cycle is capped to provide lots of movement feedback and individualized programming from your coach and to foster great camaraderie with your fellow lifters.

DAYS & TIMES

MORNING CYCLE

Days & Time: Tuesdays & Thursdays from 7:30am-9am
Dates: Monday May 9th- Friday June 17th
Price: $220 per month ($440 total, excluding NY Sales Tax)

Register Here SOLD OUT!

AFTERNOON CYCLE

Days & Time: Monday, Wednesday & Fridays 11am-12:30pm
Dates: Monday May 9th- Friday June 17th
Price: $330 per month ($660 total, excluding NY Sales Tax)

Register Here

EVENING CYCLE

Days & Time: Mondays & Wednesdays from 7:30-9pm and Fridays from 6:30-8pm
Dates: Monday May 9th- Friday June 17th
Price: $330 per month ($660 total, excluding NY Sales Tax)

Register Here

ELIGIBILITY

No prior fitness experience is required, only a desire to get stronger! Whether you are brand-new to lifting, someone with experience who has struggled to surpass a plateau, or just looking to try something different, this class is right for you! Additional questions may be directed to Coach Jeremy via Jeremy@CrossFitSouthBrooklyn.com

Workout of the Day

For Time:
50 Cal Row
40 Sit-Ups
30 Burpees
20 Kipping Pull-Ups
10 Heavy Wall Ball Shots

45 Cal Row
35 Sit-Ups
25 Burpees
15 Kipping Pull-Ups
5 Heavy Wall Ball Shots

40 Cal Row
30 Sit-Ups
20 Burpees
10 Kipping Pull-Ups
1 Heavy Wall Ball Shot

Notes
This is a 20-30 minute workout with a 30 minute cap.
For the wall ball, use a heavier ball to a lower target if needed.
For Kipping Pull-ups, perform Jumping pull-ups or ring rows at full volume. Otherwise, strict or banded at half volume.
The first round of rowing should take you between 2:45-3:30. If you can’t complete the 50 cals in that time frame scale to 45-40-35 reps on the Erg.

---

CrossFit Group Class Programming Template (WK8/12)

Coach Erick working with Tara on her Arnold Presses

Hope for Refugees Workout

This coming Saturday we’ll be programming the Hope for Refugees workout with the intention of raising funds for this great cause. CFSBK will donate $5 for everyone who performs the workout on Saturday. To learn more about this event, the workout and to donate, click the image below.