Workout of the Day

STRENGTH

Sumo Deadlift
3-3-3-3-3

Notes
In no more than 8 total sets, work up to a heavy triple on the Sumo Deadlift. Take each rep from a dead start position.

METCON

AMRAP 12:00
2-4-6-8-10-12.. Reps of:
Kettlebell Swings
Kipping Pull-Ups
Burpees

Notes
Work up the ladder for 12 minutes moving at a steady pace. Try to stay unbroken as long as you can on each movement.

---

CrossFit Group Class Programming Template (WK5/12)

This weekend CrossFit Union Square’s fittest stopped by CFSBK to hit quarterfinals team workouts!

---

Protect ya Neck with LiftCollar

Workout of the Day

STRENGTH

Power Clean + Hang Power Clean + Push Jerk

Notes
Work up to a heavy but technically sound load on the complex. If you prefer to split jerk go for it.

METCON

AMRAP 8:00
8 Push Presses
8 Kipping Toes to Bars

Notes
K2B: 8 Kipping / 4-6 Strict / 8 Hanging Leg Raises / 16 Sit-Ups
PP: Medium WT and mostly or all unbroken (115/95/75/55/35/)

---

CrossFit Group Class Programming Template (WK4/12)

Cam and Theodora going for a lil stroll

---

Varied Not Random #50: “Help! I’m in my 40’s & not getting PRs!”

Workout of the Day

METCON

“Kelly”

5 Rounds for time of:
Run 400m
30 Box Jumps
30 Wall Ball Shots

Notes
Here’s a little CrossFit history:
“Kelly” is one of CrossFit’s classic benchmark workouts. The workout’s namesake, Kelly Moore, worked for CrossFit Headquarters overseeing Seminar customer service.

“In 2003, Greg Glassman published a workout named “Diane” (21–15–9) of 225-lb deadlifts and handstand push-ups), and Moore smashed the WOD, using the RX’d weight, with an elite time of 4:30. Even more amazing than her score was the body weight at which Moore performed the feat—114 pounds. The following day the message board lit up with praise for Moore’s performance, but being humble, she deflected the praise saying that “WOD played into my strengths…I explained that if there was a workout created with running, wall balls, and box jumps, I would do very poorly.” The following day Glassman posted “Kelly”—five rounds consisting of a 400-meter run, 30 box jumps, and 30 wall balls with a 20-pound ball, and no surprise to Moore, her score was in the bottom third. “I never should’ve said anything!” she says.”

“Kelly” was first posted on the CrossFit Main Site as their workout of the day for Sunday, April 10, 2005

That’s it. Those are your workout notes.

CrossFit Group Class Programming Template (WK4/12)

Workout of the Day

SKILL: Bar Muscle-Ups

STRENGTH & SKILL

5 Sets for Quality & Load
3 Deadlifts
3-6 Bar Muscle-Ups
Bike 20 Cals

Notes
For the deadlifts increase the weight each round and pull every rep from a dead start, no touch and go reps today.

BMUs
Advanced: Refine technique and develop capacity
Intermediate: Box Supported BMUs and attempts
Beginner: 5-6 Strict Pull-Ups or Ring Rows + 5-8 Dips or Banded Dips

The bike should feel like a 70% pace

AFTER PARTY

100 Tuck-Ups in as few sets as possible.

Everytime you break perform 3 Wall Walks

---

CrossFit Group Class Programming Template (WK4/12)

Little 2015 608 artistic throwback shot

---

Workout of the Day

STRENGTH

Bench Press

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

Novice
3 sets x 6 Reps

Notes
For both tracks, make sure to be doing 4 progressive warm-up sets BEFORE your first work set.

INTM: If all went well from the first wave, bump up your training load by 5lbs from week 1 and perform the work as written. If you missed week 1’s lift, perform the reps using 85% of your Training max (90% of your true max) rounding down as described in Monday’s post.

NOV: Perform 3 sets of 6 reps at the same weight. You should feel like you could do another 2-3 reps if you had to.

METCON

15:00 AMRAP
50 Double Unders
20 Kettlebell Swings
15 Push-Ups

Notes
Perform Double Unders. Even if you’re doing 10 per round. Stop doing Single unders. You gotta BELIEVE!!!
KB (+/24/20/16/-)
Push-Ups: 15 / mix of strict and knee / elevated or banded

---

CrossFit Group Class Programming Template (WK4/12)

Congratulations to Nicole on the birth of her Daughter!

Meet Lilia, the newest member of CFSBK 🙂 She arrived 4/1 at 2:50pm and both mom and baby are doing great. Nicole says that midway through her delivery her partner was telling the OB that Nicole does CrossFit so she’ll have her pushed out in No time! New PR!! Congrats to the happy family!!! We can’t wait to meet Lilia

Workout of the Day

STRENGTH

Back Squat

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

Novice
3 sets x 6 Reps

Notes
For both tracks, make sure to be doing 4 progressive warm-up sets BEFORE your first work set.

INTM: If all went well from the first wave, bump up your training load by 5lbs from week 1 and perform the work as written. If you missed week 1’s lift, perform the reps using 85% of your Training max (90% of your true max) rounding down as described in Monday’s post.

NOV: Perform 3 sets of 6 reps at the same weight. You should feel like you could do another 2-3 reps if you had to.

ASSISTANCE

RFE Split Squat
3×8-10e

Strict Banded Pull-Ups
3×12 (3-2-1-2 Tempo)

Matador Supported Leg Raises
3×8-15

Notes
Work through three progressively challenging sets on each exercise.
Yes! Those are banded Pull-Ups. If you can do 12 reps at that tempo without bands give it a shot buts its a very challenging rep range and amount of time under tension. Performing say, two sets of 6 is NOT the same as the one larger set of 12 and all sets should be unbroken. The band is a great way to work a higher stamina set even if you’re someone who has never used a band in their life. Give it a shot! The pump won’t disappoint.

---

CrossFit Group Class Programming Template (WK4/12)

Look who stopped in this weekend! CFSBK Coaching Alum and international hunk, Coach McDowell Myers!

CFSBK X TYR

Let’s be honest, we have been majorly slacking on the apparel front for… well a long time. So in an effort to provide way more high quality CFSBK apparel we have decided to partner with TYR Sport! TYR is a company that has been pushing the limits of innovation to propel athletes to their absolute best for over 35 years. Originally and still an Olympic swim brand, they have also been developing performance fitness apparel and accessories, working with athletes like Annie Thorisdottir, Noah Ohlsen and Pat Vellner. We are excited to have them on board to help us with our apparel and to strengthen our community even further.

What does this mean for YOU!

• You will have access to our CrossFit South Brooklyn branded apparel and anything on TYR.com through our website at 10% off
• You will have the opportunity to attend events at CrossFit South Brooklyn where you can purchase the apparel at 25% off and footwear at 20% off
• You will be the first to have access to new drops of TYR apparel and footwear

If you have any questions about TYR feel free to reach out to Rachel Murphy, our dedicated TYR Representative, at RMurphy@tyr.com

More details to come once our online store gets set up and we’ll kick things off with a presale on some new merch and an in house event co-branded with TYR down the line!

Workout of the Day

STRENGTH

Shoulder Press

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

Novice
3 sets x 6 Reps

Notes
For both tracks, make sure to be doing 4 progressive warm-up sets BEFORE your first work set.

INTM: If all went well from the first wave, bump up your training load by 5lbs from week 1 and perform the work as written. If you missed week 1’s lift, perform the reps using 85% of your Training max (90% of your true max) rounding down as described in Monday’s post.

NOV: Perform 3 sets of 6 reps at the same weight. You should feel like you could do another 2-3 reps if you had to.

PARTNER METCON

8 Rounds for time:
12 Push Presses
8 Burpee Box Jump Overs

Notes
Alternate complete rounds with a partner until each person has completed 4 rounds for a total of 8. The Push Press is taken out of the rack and should be unbroken each round.

---

CrossFit Group Class Programming Template (WK4/12)

Justine cheered you on through the Open, now the time has come for you to cheer her on in an upcoming performance!

See Justine Perform Opera!

Hi beloved CFSBK community! Some of you have been bugging me to let you know about upcoming performances, so here’s the next one – a night at Joe’s Pub at the Public Theater with the American Opera Project. I’m pretty heavily featured in the second half, and I’d love to see you.

Tickets are available here

The American Opera Project presents Mixtape #1: No More! Live at Joe’s Pub | We made this for you.

A live, handwritten love letter of music, with hearts, skulls, and lightning bolts doodled in the margins. It’s all our emotions in a playlist.

It’s the latest in music theater and contemporary opera performed by incredible artists and hosted by John C. Hume.

April 14, 2022 at 7pm ET
90 minutes

Tickets: $20
There is a 2 drink or $12 food minimum, per person, during every show at Joe’s Pub.

Doors at 6:00pm
Show at 7:00pm

COME THROUGH CFSBK FAM!

Workout of the Day

METCON

5 Rounds for time of:
15 Deadlifts
Run 400m
Row 400/300m

Rest 3:00

Notes
The deadlifts in this workout should be completed in 1-2 sets per round. There are 75 total deadlifts in this workout so choose a medium/heavy load that you can maintain consistent and correct positions with. (185/155/135/95/75/..)
If you consider the Row and/or Run to be a weakness for you, choose one to really attack today, even if it brings down the time on the other movement.

---

CrossFit Group Class Programming Template (WK4/12)

Darren and Sawyer fighting through 22.3 

Wave 2 Notes for this cycle’s lifts

Hey everyone, this is week 4 of our current cycle and starts the second wave of our strength progression. Below are some insights into how to approach the next wave.

Intermediate +

Below is an example of a well executed first training wave based on a 245lb 1RM back squat. Note that the actual loads used in the first wave were rounded down to give a little more running room and all the AMRAPs at least doubled the weekly rep range. Even with this successful first wave, we’d recommend only making a 5lb jump on the second wave with all your lifts, ESPECIALLY the Shoulder Press and Bench Press. If you added 5lbs every wave you will end up adding 20lbs on all these training loads, so stay conservative and trust the process.

Back Squat
True 1RM: 245
90% Training Max: 220.5

“5 Week” 85% Training Load: 187.5 (rounded to 185)
AMRAP: 10 reps

“3 Week” 90% Training Load 198.5 (rounded to 195)
AMRAP: 7 reps

“1 Week” 95% Training Load 209.5 (rounded to 205)
AMRAP: 5 reps

Wave 2 loads: 190/200/210

If you did not have a great first week, meaning your rep outs were only 1-2 reps above the rep range you might end up resetting and using an 85% training max for wave 2. This will mean (obviously) that you’re using lighter loads than wave 1 BUT, you have a greater opportunity to express intensity on those rep out sets and likely set more incidental PRs over the remainder of the cycle.

According to BTWB, already in wave 1 we’ve seen a ton of new rep range records each week with people pushing on that AMRAP. That’s great!! Also- while we suggested some caps on the rep outs, if you’ve got more reps in the tank go for it, especially on the press and bench press where missing a lift is not as big of a deal. For the Squats, always keep at least 1-2 reps in reserve.

Novice

Hopefully you were able to make it through all three weeks of 3x8s without missing any reps. The goal is to add 5lbs or so each week and try to keep the weight moving up for all 12 weeks. That will be difficult, but starting light enough will certainly make it possible. If you hit all your 3x8s go ahead and add no more than 5lbs for the 3×6 wave we’re starting. If you were missing reps on weeks 1 or 2 you definitely started too heavy. Reset 5-15lbs so you’ve got about 3 reps in reserve on week 1 for the 3x6s.

If you only missed 1 rep on the 2nd or 3rd set of week three, then you can probably get away with continuing to add 5 lbs in wave 2.

We know this can all be a lot to process (but is it really?) If you have a question regarding your results and what you should do, post the details to comments or ask a coach in class (make sure to have your exact numbers available) and we can offer some guidance.

Workout of the Day

STRENGTH

A1: DB/KB Bench Supported Bent Over Row
3×6-10e

A2: 1/2 Kneeling Windmill
3×6-10e

Notes
Work through the couple at a steady pace increasing the load each set.

METCON

EMOM 16:00
A: 1:00 Max Box Jumps
B: :40 Max Kipping Pull-Ups
C: :20 Max cals air bike
D: 1:00 Rest

Notes
Everyone will work through this in the order written above to maximise your rest on the air bike. Increase intensity each successive exercise. For the Kipping Pull-Ups, you can choose a challenging rep range and try to stay at that volume across each round if possible. Don’t tear your hands on this workout (or ever).
If you don’t have kipping pull-ups, perform strict or banded pull-ups. Do not perform Ring Rows since we already did some horizontal pulling in the prior segment.

---

CrossFit Group Class Programming Template (WK3/12)

From the CFSBK Vault: Dizzy Diane with Gillian Mounsey

December 12th 2008, former CFSBK coach Gillian Mounsey puts on a clinic with a gymnasty take on the classic CrossFit Benchmark workout “Diane”. This was back when we were still in the Brooklyn Lyceum and you can see from the background how bare bones our setup was. Gillian worked with us for a short while and is a phenomenal athlete who holds multiple world records in a variety of sports, is an IFBB Pro Women’s Physique competitor, took third place at the 2008 CrossFit Games and is an all around wonderful human!

Workout of the Day

“The Chief”

Max rounds in 3 minutes of:
3 Power Cleans
6 Push-ups
9 Air Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Notes
Competition loads for this workout are 135/95 but should be a medium heavy weight. At the start of each round start over at the power cleans regardless of where you left off the previous one.

---

CrossFit Group Class Programming Template (WK3/12)

Welcome New CFSBK Coach, Erick Pinto!

CFSBK is excited to announce that Erick Pinto has joined our training team! Erick is a seasoned CrossFit coach passionate about the methodology, helping people and CFSBK. Erick recently moved back to the states from Ecuador and we’ve asked him to come on board! Erick has an extensive history with CrossFit in general and even as a member at CFSBK. He is a former affiliate owner and recently took the top spot in the CrossFit Open at the gym! Fun fact, Erick’s first CrossFit workout was “Cindy” and he fainted in round three!

Look forward to seeing Erick around the gym more sharing his knowledge and passion with our members!

Stats
More than 10 years of coaching experience
Owner and head coach of CrossFit Quito in Ecuador from 2011 to 2018
Owner and head coach of Powerclub Gym in Guayaquil Ecuador from 2018-2021

CrossFit Level 2 Trainer
CrossFit Certificates in: Weightlifting, Endurance, Mobility Competitors course, gymnastics, CrossFit judging and holds a USAW L1 weightlifting certificate.