Workout of the Day

“MURPH”

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

Notes
Scaling is not allowed today. If you don’t have 100 pull-ups or 200 push-ups you’re really just gonna have to figure it out.

---

CrossFit Group Class Programming Template (WK3/12)

Weighted vests are mandatory too. Bring your own or we’ll just duct tape a bunch of plates to your body.

Just kidding here’s the real Workout of the Day

STRENGTH

Every :90 for 10 intervals perform 1 Snatch

Notes
These may be full or power depending on your preference.

PARTNER METCON

4 Intervals of:
Row 60/50 Calories
120 Double Unders

Rest 2:00

Notes
With one partner working at a time, complete each interval dividing work in half.
Try to perform double unders at some capacity in this workout. If you and your partner have different capacities one person can do 60 and the other can do 40,30,20 or 10 depending on ability.

Workout of the Day

STRENGTH

Bench Press

Intermediate+
95%x 1 Rep x 2 Sets
95%AMRAP

Novice
3 sets x 8 Reps

Notes
INTM: Determine your “Training Max” by taking 90% of a true 1RM you’ve established in the past 6 months. Then, take 95% of your training max and perform two sets of 1 rep. For your third work set, perform as many reps as you can leaving 1 rep in reserve. Your goal should be to get 2-5+ reps.

NOV: Perform 3 sets of 8 reps at the same weight. This is our final week doing 3x8s. You should feel like you could do another 1-2 reps if you had to. Next week we go to 3 sets of 6 reps with the goal of adding weight from what you did this week.

ASSISTANCE

5 Rounds for Quality of:
6-10 Rope Pull-Ups
6-10 Double Kettlebell Sumo Deadlifts
6-10e SA DB Push Presses + OH Hold

Notes
– For the Rope Pull-Ups, perform the first half of the reps with your non dominant arm higher, then switch for the latter half.
– Pull all the KB Deadlifts from a DEAD Stop position, no touch and go reps.
– Add a :30 OH hold after your last Push Press per arm.

---

CrossFit Group Class Programming Template (WK3/12)

Home is where the heart is. <3

PETPLATE FOUNDER AND CFSBKER RENALDO WANTS TO HOOK UP FELLOW GYM DOG PARENTS!

Hello CFSBK Pet Parents! Fellow CFSBK and Dog Dad to Cooper would love for you all to try the fresh-cooked human-grade meals from his startup PetPlate. Renaldo is offering CFSBK’ers 60% off your first box of PetPlate and 15% off of each subsequent order by going to the link here: PetPlate. You can also get free treats with your first order if you enter CFSBKPUPSTR at checkout.

How to Redeem:
Head to the following link: www.petplate.com/CFSBKPUPS60 , and then enter CFSBKPUPSTR for extra free treats!

PetPlate Description:
PetPlate offers human-grade, ready-to-eat meals and organic treats and supplements for dogs. PetPlate products are designed by a board-certified veterinary nutritionist to meet or exceed AAFCO standards. All meals are made with fresh, wholesome ingredients in USDA kitchens, where each recipe is gently cooked in small batches according to human-grade standards. Every batch is tested for safety and flash-frozen to lock in freshness. The meals are pre-portioned and served in microwavable containers.

My founder story:
When PetPlate founder & new CFSBK crossfitter Renaldo Webb learned the truth about how mass-market pet food is made, PetPlate has had a simple mission: make better food for dogs so they can live longer, healthier, happier lives with their families. In 2016, he got the idea for PetPlate when he worked with pet food companies as a consultant and saw the ingredients that were being used in pet food did not match the wholesome image being projected. He realized that the low-quality ingredients and inferior cooking processes used to make pet food were the underlying reason for many health issues with pets, particularly obesity.

He started playing around with home-cooked meals for his own dog in his kitchen and saw immediate benefits. Word quickly spread among his family and friends, and he started biking around NYC delivering dog food to his first clients. That’s when he knew it was time we fed our dogs real food. All PetPlate meals are always made with high-quality, human-grade, whole food ingredients — no different from what you would feed the rest of your family.

Workout of the Day

STRENGTH

Back Squat

Intermediate+
95%x 1 Rep x 2 Sets
95%AMRAP

Novice
3 sets x 8 Reps

Notes
INTM: Determine your “Training Max” by taking 90% of a true 1RM you’ve established in the past 6 months. Then, take 95% of your training max and perform two sets of 1 rep. For your third work set, perform as many reps as you can leaving 1 rep in reserve. Your goal should be to get 2-5 reps with a cap at 5 reps.

NOV: Perform 3 sets of 8 reps at the same weight. This is our final week doing 3x8s. You should feel like you could do another 1-2 reps if you had to. Next week we go to 3 sets of 6 reps with the goal of adding weight from what you did this week.

METCON

3 Rounds for Time of:
25 Wall Ball Shots
130m Farmer’s Carry
25/20 Calorie Air Bike

Notes
This workout should be feel like medium intensity grunt work. Put your head down and get after it!
FC (../24kgs/20kgs/16kgs/..)

---

CrossFit Group Class Programming Template (WK3/12)

The boys are back in town. Kess, Coach Ro, Jacinto and Paul work through a group class metcon a couple weeks ago.

Our First Phoenix Class is today!

Today at 11am we’re hosting out first Phoenix CrossFit class for individuals in recovery. We’re excited to see this program bloom! Check out the video below by CrossFit to learn more about the power of the Phoenix.

Workout of the Day

STRENGTH

Shoulder Press

Intermediate+
95%x 1 Rep x 2 Sets
95%AMRAP

Novice
3 sets x 8 Reps

Notes
INTM: Determine your “Training Max” by taking 90% of a true 1RM you’ve established in the past 6 months. Then, take 95% of your training max and perform two sets of 1 rep. For your third work set, perform as many reps as you can leaving 1 rep in reserve. Your goal should be to get 2-5 reps with a cap at 5 reps.

NOV: Perform 3 sets of 8 reps at the same weight. This is our final week doing 3x8s. You should feel like you could do another 1-2 reps if you had to. Next week we go to 3 sets of 6 reps with the goal of adding weight from what you did this week.

METCON

AMRAP 12:00
12 Box Jumps
10 Alternating DB Snatches
8 Kipping Toes-to-Bars

Notes
DB Snatch: 5 reps per arm, consider choosing a heavier weight than you typically grab for DB Snatch workouts!
T2B: 8 kip / 4-8 Strict / 8 Partial ROM / 16 Sit-Ups or Supine Leg Raises

---

CrossFit Group Class Programming Template (WK3/12)

The Amazing Anna excites and delights with her CrossFit party tricks

Varied Not Random: Keys to Sustainability in CrossFit

Check out our good friends Boz and Pat with their “Varied Not Random” podcast presented by BTWB. Great discussion on sustainability and CrossFit from two who have been in the game for quite a while!

---

Workout of the Day

SKILL: Rowing Technique

METCON

5 Rounds for Time:
Row 500/400m
20 Burpees

Notes
The bike or air bike should take you roughly 2:00 +/- :15.
Air Bike Version 35/28/22
There are 100 Burpees in the workout. Scale to 15 reps per round or remove the push-up portion if you need to… but we believe in you and so should you! For this volume, you should not be doing a strict push-up, you should be moving the same exact way for every rep and saving your shoulders as much as possible using a controlled knee to chest push-up. Like this!

ASSISTANCE

Anchored Weighted Sit-Ups
3×15

---

CrossFit Group Class Programming Template (WK3/12)

The Phoenix X CFSBK

Recently, coaches David and Brett connected with The Phoenix about partnering with them to create an opportunity at CFSBK to support people in recovery from drug and alcohol abuse. The Phoenix is a nationwide organization that runs free classes, hikes, running clubs, etc for anyone who has 48 hours or more of sobriety. The goal is to create a space for people in recovery to grow a community centered around physical activity and fitness. Creating connection is extremely important in the recovery process from addiction to drugs and alcohol and this is a way for us to help. Brett and Grant W have gone through The Phoenix training program to run events for them in Brooklyn. Grant has already led a running event as well as a climbing event at Cliffs in LIC. Coach Brett along with Grant will run the CrossFit program here at CFSBK.

Who is this class for?

Whether you are a person in recovery from addiction to drugs or alcohol, recovering from a mental health challenge, are a supporter of someone who is, please join us! The class is free and the only requirement is that you have 48hrs of continuous sobriety. Coach Brett, who started his own journey in sobriety in 2009, will be leading the hour which will include all of the elements of a classic CFSBK CrossFit Class. The intention of this class is to help create a supportive community for those who are moving away from their addiction and to help sober folks in the greater Brooklyn community connect with physical fitness. No prior experience with CrossFit is necessary.

Details

The Phoenix class will meet every Wednesday @ 11:00am starting this week!

This program will run outside of our general membership on Zen Planner and instead all participants must register via the Phoenix app. For any CFSBKers interested in the program, this class will not count against your normal membership and you will not be able to use your existing ZP membership or app to register for this class.

First, download The Phoenix app. Once you’ve created an account, you can search for any of The Phoenix classes in Brooklyn (or nationwide!). Find The Phoenix CrossFit class at CFSBK and reserve your spot! If you don’t have a smartphone, go to The Phoenix website (see above link) and create your account there!

We’re excited to open our doors for this incredible program and leverage the power of CrossFit and the community of CFSBK to help those in recovery!

Workout of the Day

METCON

For Time:
500m Run
5 Wall Walks
10 Renegade Rows

400m Run
4 Wall Walks
8 Renegade Rows

300m Run
3 Wall Walks
6 Renegade Rows

200m Run
2 Wall Walks
4 Renegade Rows

Notes
The Renegade row reps are Per arm. So 10 Renegade Rows means ten reps each side.

---

CrossFit Group Class Programming Template (WK2/12)

Welcome Foundations Grads Oje and Tim!

Workout of the Day

SKILL: Kipping Pull-Up

METCON

Alternating Rep Rounds for time of:
15-9-6 Squat Cleans
30-18-12 Kipping Pull-Up

Notes
Go heavy enough on the Squat cleans that you’ll need to perform them as steady singles.
(..165/135/115/95/75..)
Adjust the volume on the kipping pull-ups to balance with the cleans.
30-18-12: (60 reps)
21-15-9 (45 reps)
Strict 15-9-6 (30)

---

CrossFit Group Class Programming Template (WK2/12)

Congratulations to all the CFSBK athletes that qualified for QuarterFinals either in the Open or masters divisions!

These athletes ranked top 10% in the world in their divisions and may move onto the next round of competition. Absolutely incredible!!!

Whitney Hubbard

Erick Pinto

Connor McCormick

Dan Calanca & Toni Smith

Ashley Macha

Laura Siegle

Workout of the Day

ASSISTANCE

3 Rounds:
8-12 Cuban Presses
1:00e Lateral Plank
65m Single Arm Farmer’s Carry

METCON

5 Rounds for load of:
In 2:00
Row 20/16 Calories
1 Rack Jerk

then Rest 2:00

Notes
The row should take you around a minute or so leaving you a minute to get your composure and go for a heavy jerk. You can Push Press, Push Jerk or Split Jerk depending on your comfort level and flexibility. Try to increase the load all 5 rounds.

---

CrossFit Group Class Programming Template (WK2/12)

Kyra tryin to get these cannonball shoulders with some Lateral Raises in the assistance work this week.  

Wim Hof Method Seminar at CFSBK this weekend

Put yourself in the expert hands of a certified WHM Instructor to learn the 3 pillars of the Wim Hof Method: Breathing Technique, Cold Exposure & Commitment.

Find out how you can utilize oxygen and cold exposure to optimize body & mind, and learn about the underlying physiology. The intimate quality allows for ample personal attention, and feedback tailored to your specific situation. Whether you are looking to improve mental or physical performance, relieve symptoms related to an illness, or are just curious to find out what the Wim Hof Method is all about— a WHM workshop offers something for everyone.

The program generally kicks off with an introduction to the Wim Hof Method, and always includes a breathing session and an (optional) ice bath. At the end there is ample room for reflection, and the Instructor is there to answer questions throughout the workshop.

Instructors have their own specializations, and there is some variation across the individual workshops. A detailed overview of the day is sent out upon registration.

If you have no prior experience with cold exposure, we recommend you finish your showers cold in the days leading up to the workshop. This may be overwhelming at first, but just try to relax, focus on your breath, and bring it into a controlled, steady rhythm.

Who is this workshop for? This workshop is suitable for everyone, but does require a basic level of health. Out of precaution, we advise against participation during pregnancy, or if you are epileptic. People with cardiovascular issues, or any other serious health conditions should always consult a medical professional before starting the Wim Hof Method.

Register here

20% discount code: CFSBK

Workout of the Day

STRENGTH

Bench Press

Intermediate+
90%x 3 Reps x 2 Sets
90%AMRAP

Novice
3 sets x 8 Reps

Notes
INTM: Determine your “Training Max” by taking 90% of a true 1RM you’ve established in the past 6 months. Then, take 90% of your training max and perform two sets of 3 reps. For your third work set, perform as many reps as you can leaving 1-2 reps in reserve. Your goal should be to get 4-8 reps with a cap at 10 reps.

NOV: Perform 3 sets of 8 reps at the same weight. This is our 2nd week doing 3x8s with one more to go next week. You should feel like you could do another 2-4 reps if you had to.

ASSISTANCE

4 Rounds for Quality & Load of
8-10e Windmills
8-10 Inverted Rows
8-16 Matador or Ring Dips
20 Hollow Rocks, Sit-Ups or Tuck-Ups 

---

CrossFit Group Class Programming Template (WK2/12)

Seth on his final set of Kettlebell swings from Tuesdays metcon. “I was gonna do this in two sets until you came over with that camera!”

Do you take any supplements? Whey Protein? Vitamins? Radioactive Spiders?? If so, you should definitely check out our Thorne dispensary which gets you 15% off retail and free shipping on your orders… and NGL it helps the gym with a lil kick back! I (DO) have been using Thorne for a few months now to try their product before we partnered and can confirm it’s good stuff! I personally use the Chocolate Whey Protein, Electrolytes (when I do BJJ), the Fish Oil and Multivitamin. We’ve got some items that we generally recommend in our dispensary but they’ve got tons of products in their catalog if there’s something else you take that is not listed there. Don’t hesitate to reach out if you have any questions about it!

Get Started:

All CrossFit South Brooklyn members will receive 15% off and free shipping on Thorne product purchases when you create your account after visiting: http://www.thorne.com/u/CFSBK

• You will be prompted to confirm CrossFit South Brooklyn as your HCP referral during account creation.
• Discount will be reflected in your cart.

You can verify your Professional Connection and discount on your Thorne Profile page.

---

The psychedelic power of the Sonoran Desert toad BBC Wellness

Workout of the Day

STRENGTH

Back Squat

Intermediate+
90%x 3 Reps x 2 Sets
90%AMRAP

Novice
3 sets x 8 Reps

Notes
INTM: Determine your “Training Max” by taking 90% of a true 1RM you’ve established in the past 6 months. Then, take 90% of your training max and perform two sets of 3 reps. For your third work set, perform as many reps as you can leaving 1-2 reps in reserve. Your goal should be to get 4-8 reps with a cap at 10 reps.

NOV: Perform 3 sets of 8 reps at the same weight. This is our 2nd week doing 3x8s with one more to go next week. You should feel like you could do another 2-4 reps if you had to.

METCON

5 Rounds For Time:
40 Double Unders
20 DB or KB Front Squats

Notes
This workout should be around 10′ or less. Choose a medium/light weight on the Front Squats that will allow you to perform all the DB Front Squats either unbroken or in at most two sets. (..35/20/15..)

---

CrossFit Group Class Programming Template (WK2/12)

Lorenzo digging deep on deadlifts!

Using your time in Strength Segments

One of the biggest mistakes we often see people make in their strength segments is getting to their working sets too soon and not resting enough in general. To maximise your effort on each lift you should be carefully monitoring the clock to get as much rest as possible between sets. This will allow you to produce the best effort every time you get under the bar. Its OK to literally be sitting there for 3 minutes or more doing nothing if you have the time. Even if you feel ready for your next set, your body is still chemically replenishing the ATP in your muscles that allow you to produce force.

This cycle we have three working sets on each of the dedicated lifting days and it should take you 8-12 minutes of progressive warm-up sets to get to your first work set. Here are two examples of 20 and 15 minute segments and some examples of warm-up sets and time stamps regarding when to start your working sets. In the latter example you just need to move through your warm-up sets a bit quicker. Planning ahead on what your weight jumps will be is extremely helpful to make sure you’re staying on task versus trying to figure out what you should do next while at the gym. As always- your coaches are available to help you with a warm-up progression and provide feedback on weight selection and rest periods.

20:00 Lifting Segment with three work sets
Warm-Up Sets
45×8
75×5
95×3
105×1

Working Sets
@ 12:00 Set 1 (115×3)
@ 15:00 Set 2 (115×3)
@ 19:00 Set 3 (115×7)

15:00 Lifting Segment with three work sets
Warm-Up Sets
35×8
50×5
60×3
70×2

Working Sets
@ 9:00 Set 1 (75×8)
@ 11:30 Set 2 (75×8)
@ 14:00 Set 3 (75×8)

---

Varied Not Random #38: Lifting Shoes, Belts, Knee Sleeves, etc. – Necessary or not?