Workout of the Day
STRENGTH
A1) Barbell RDL: 3 x 8
Notes:
Take a few sets to find a moderately heavy load for 8 reps, then complete 2 more sets of 8 at that load. Example:
85# x 8
115# x 6
125# x 4
135# x 8 reps x 3 sets
A2) Incline Dumbbell Bench Press: 3 x 12-15
Notes:
Use a tempo @ 20×1 on both lifts, essentially “slower down, faster up.”
Rest as needed between movements, about 60-90 sec.
METCON
21-15-9 Reps for time of:
Kettlebell Swings
Strict Ring Dips
Notes:
The pre-requisite for doing Ring Dips in this workout is 10 sec each of a mature top and bottom ring support + 8 unbroken matador dips. Embrace scaling!
Ring Dip Scaling:
a. volume: 15-12-9 or 12-9-6
b. matador dips (can also use volume scale if needed)
c. bench dips, full volume
CrossFit Group Class Programming Template (WK1/9)
We are blown away by the support for Jess Fox from the CFSBK community past and present. In under two days over $80,000 has been raised to support her fight against cancer. If you’d like to contribute to this cause, click here. If you’d like to see her blog where she’ll be documenting her journey, click here.
The 2023 CrossFit Open starts on February 16 and registration for it is live now. Some of you have participated in the Open for over a decade while others might be brand new to the concept. For folks in the latter camp, here’s the deal:
What is the Open?
The Open is the first phase in the CrossFit competitive season consisting of three workouts programmed over three weeks. The vast majority of people participating in the Open are doing it for fun, to be part of the global community, to celebrate their affiliate and/or to challenge themselves. The best in the world do it to qualify for the next levels of competition which eventually lead to the CrossFit Games. One workout is released each week with three versions to choose from (“Rx’d” “Scaled” and “Foundations”) so that ANYONE regardless of ability or experience can participate. This is the one time a year everyone in the global CrossFit community comes together to celebrate fitness and throw down as one. It’s not uncommon for over 300k people to participate in the open!!
How does it work?
The first thing you need to do is register at CrossFit.com and make sure to put CrossFit South Brooklyn as your home affiliate. As the open gets closer, we’ll be programming prior year’s workouts and working on skills commonly seen in the Open. Through the three weeks of competition we’ll program the Open workout in group classes every Saturday as well as a special Friday Night Lights version if you want a little more fanfare around the event. This is a great opportunity to lean into the spirit of competition and “nerd out” on a workout much more than you typically would!
CFSBK Athletes Registered So far!
Stephanie Arabagian
Tristan Bel
jacinto Bonilla
Anthony Casola
Sheryl Cohen
Dan Conroy
Zel Crampton
Cidney Falk
Omar Francis
Andrew Hill
Dan Kang
Olena Knyzhnyk
Cathy Kolcun
Ashley Macha
Aafiya Mohammed
David Osorio
Erick Pinto
Hung Quach
Lee Savage
Ashley Sawyer
Joseph Sinchak
Keith Walter
That photo 😭❤️