Workout of the Day

STRENGTH

Shoulder Press

Intermediate+
85%x 5 Reps x 2 Sets
85%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 85% of your training max and perform two sets of 5 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 6-12 reps with a cap at 15 reps.

NOV: Perform 3 sets of 8 reps at the same weight. You should feel like you could do another 4-6 reps if you had to. There are two more weeks of 3x8s.

METCON

AMRAP 14:00
14 Cal Row
14 Box Jump Overs
14 DB Push Press

Notes
Challenge yourself on the push press weight (+/50/35/20/-)

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CrossFit Group Class Programming Template (WK1/12)

So sad the Open is over right???? Right?????

Congrats to everyone who completed all three workouts in this year’s Open! What were your favorite to least favorite workouts in this year’s open and why?? We’ll have the full results tomorrow as the leaderboard takes a day to actually settle in.

Here’s coach DO’s answers:

Favorite: 22.1
I usually don’t like low skill engine workouts like this (because I do poorly in them!) but I felt pretty happy with my pace and performance on this one. I went to a very uncomfortable place and stayed there for a long time. No wasted time on transitions and all the movements were short enough not to blow you up. Also great to have the Spirit of CFSBK, Lizzie D as my judge!

Middle 22.2
I came into the Open with a back strain so seeing this workout made me pretty nervous. Even warming up for it I was tentative if I’d give it a real effort or just try to do a few reps to put up a score. Once I got going it felt good and actually kept feeling better the farther I got. Also- unlike everyone else in the world my back felt a ton BETTER when I was done. Move well people. Also this one gets bonus points because of the CrossFit Games athletes in the room when I did it at Rogue HQ.

Worst 22.3
I kind of assumed I’d clear the BMUs and get a few cracks at 135 but it was not meant to be. This was hard to anticipate how it would go because people were all over the map with this one. Some really fit folks not making it to or past the BMUs and some high level gym people finishing it. I’m not sure if I had been more aggressive with my pace how much farther I’d get. Those 115lb thrusters were tough and I lost a lot of time staring at the bar. After 7 BMU I had three misses in a row so sort of hit a wall.

Overall a fun open! I wish there was a 2 part workout that had a lift in it but I’m overall pleased with the events. I feel like I gave each workout a proper effort and have no regrets about any one performance.

Workout of the Day

METCON

5 Rounds for time of:
400m Run
12 Deadlifts
15 Burpees

Notes
Try to go a little heavier on the deadlifts in today’s workout, something that will challenge you for the 12 reps per round and in the later rounds perhaps require you to perform them in 2 sets. (+/225/185/155/135/95/-)

ASSISTANCE

3 Sets of:
8-12 Bent Over Barbell Rows
25 Tuck-Ups

Notes
Bent over rows come from the hang today, not from the floor (those are Pendlay Rows). Try to get your back as horizontal as you can and use a grip width that feels comfortable for you.
Tuck-Ups should be performed unbroken or in as few sets as possible.

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CrossFit Group Class Programming Template (WK1/12)

Connor wondering if he turned off his stove mid 22.2

Training Cycle: March 4th-May 30th

The following 12-week(!) cycle will take us from the end of the Open to Memorial Day Murph. The primary lifts will be programmed on Tuesday, Wednesday and Thursday and will follow two tracks based on experience. The other days (Monday/Fridays/Saturday/Sunday) will have some common themes to balance out the week, but given the extended nature of the cycle will not have dedicated lifts assigned to them. Some days will be skill work followed by a longer metcon, some days will see straight lifts and assistance work, while others might just be a longer partner workout. You know, constantly varied, functional movements at relatively high intensity(TM). As always, attention will be paid to weekly volume, joint balance, energy pathway balance and adapt as the cycle progresses.

Tuesday: Shoulder Press
Wednesday: Back Squat
Thursday: Bench Press

Programming for these lifts will be split between two levels, Intermediate+ and Novice.

Intermediate+

Intermediate+ will follow a modified Wendler 5/3/1 style template which uses % based lifting parameters, AMRAP final sets, and a wave loaded weekly template alternating between 5s, 3s and 1s before resetting at a slightly higher weight. This track is appropriate for lifters with at least a year + of consistent training with the three lifts, well established and somewhat recent 1RMs as well as a good technique under fatigue. Intermediate+ athletes will need to determine their “Training Max” prior to the start of the cycle. This is simply 90% of your most recent 1RM. So, if your 1RM Bench was 225, your “Training Max” would be 202.5lbs (rounded to 200 is fine). You would then take 200lbs and perform the assigned %’s off of your training max, not your true max.

Intermediate Progression

Week 1:
85%x5x2, 85%AMRAP

Week 2
90%x3x2, 90%AMRAP

Week 3
95%x1x2, 95%AMRAP

Add 5-10lbs——————

Week 4:
85%x5x2, 85%AMRAP

Week 5:
90%x3x2, 90%AMRAP

Week 6:
95%x1x2, 95%AMRAP

Add 5-10lbs——————

(etc for 6 more weeks)

AMRAP GOALS
Each day will have two sets at the given reps and % followed by a final AMRAP set. AMRAP sets should be performed with to 1-2 reps in reserve as well as with consistent and safe technique. We’re going for 12 weeks on these waves so when you determine your training max you should round down slightly to give you plenty of running room to work with. Your rep out number will provide guidance on how much weight to add during the following wave of a given rep range. For example, if on week one’s back squats you rep out 12 reps, you’re more likely to add 10lbs for the following wave. If you rep out 8, reps, 5lbs may be more prudent. The first weeks should feel like a base, which is why it’s helpful to determine your training max and round down if needed.

5s: 6-12 Reps (cap at 15)
3s: 4-8 Reps (cap at 10)
1s: 2-3 Reps (cap at 5)

Novice

The Novice track is appropriate for anyone with less than a year of training under their belt and either do not have 1RMs in the lifts or have never performed a straightforward linear progression. This track will have three weeks of 3x8s, followed by three weeks of 3x6s, then 4x4s and 5x2s. So on week 1, the lifter will perform 3 work sets of 8 repetitions at the same weight. The following week, they will bump up a modest weight and perform another 3×8 at that slightly higher weight. As the weeks go on the reps and overall volume will drop as the relative intensity rises. This track has more front end volume than the intermediate+ track, does not require 1RMs and is a great way to build a sound base on the lifts. Start LIGHT on this. Week 1’s lifts should feel like you could perform 4-6 more reps if you wanted to.

Novice Progression

Week 1: 3×8 (24 work reps)
Week 2: 3×8
Week 3: 3×8
Week 4: 3×6 (18 work reps)
Week 5: 3×6
Week 6: 3×6
Week 7: 4×4 (16 work reps)
Week 8: 4×4
Week 9: 4×4
Week 10: 5×2 (10 work reps)
Week 11: 5×2
Week 12: 5×2

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SUBMIT YOUR 22.3 SCORES BY 8pm Tonight!!!!!!

Workout of the Day

WARM-UP

3 Rounds:
8-12 Push-Ups
1:00 Plank
8e DB or KB Windmills
8 Ring Rows

METCON

5 Rounds for time of:
25/20 Cal Row
20 Box Jumps
15 Kettlebell Swings
10 Wall Ball Shots

Notes
This should be a workout where you can go through each movement unbroken at a steady clip.

Big Mikey Crumsho completing his final 2022 Open workout at Friday Night Fever

Workout of the Day

CrossFit Open 22.3

For time:
21 pull-ups
42 double-unders
21 thrusters (weight 1)
18 chest-to-bar pull-ups
36 double-unders
18 thrusters (weight 2)
15 bar muscle-ups
30 double-unders
15 thrusters (weight 3)

Notes
There is a 12:00 time cap on this workout.

Men’s Rx
R1: Pull-Ups / 95lbs
R2: CTB / 115lbs
R3: BMU / 135

Women’s Rx
R1: Pull-Ups / 65lbs
R2: CTB / 75lbs
R3: BMU / 85lbs

Men’s Scaled
R1: Jumping Pull-Ups / Single Unders / 65lbs
R2: Pull-Ups / Single Unders / 85lbs
R3: CTB / Single Unders / 105lbs

Women’s Scaled
R1: Jumping Pull-Ups / Single Unders / 45lbs
R2: Pull-Ups / Single Unders / 55lbs
R3: CTB / Single Unders / 65lbs

For the complete workout standards for each age division and category check out the official workout description and scorecard.

Check out the link above in the workout notes to go through all the specific movement standards, weights and variations per division. 

Note on folks without strict or kipping pull-ups

The Final workout in the 2022 CrossFit Open and it’s a doozy but par for the course for a final workout. If you’re performing the scaled version and don’t have strict or kipping pull-ups, you can get through round one with a goal of a fast tie break time. Then, continue on with jumping pull-ups to get a proper workout in, however those reps beyond your first 21 thrusters would not count for your Open score. If you’re taking this route, just make sure to let your judge and the coach know ahead of time!

Workout of the Day

STRENGTH

Deadlift
5-5-5

Notes
Work up to a technically sound heavy 5 on the deadlift. All reps pulled from a dead start. If you’re doing the open… or are still just sore from 22.2 go easier today and just move some submax weight

METCON

20:00 for Quality
1:00 Run, Row or Bike
1:00 Farmer’s Carry
1:00 Tuck-Ups
1:00 Burpees

Notes
Try to keep moving through each station at an aerobic pace. Aim to get 4+ rounds within 20:00. For the run, perform a 130m jog or run for :30 in one direction then turn around and jog back.

Michael Rhys putting up a killer performance during 22.2

SIGN UP FOR 22.3 FRIDAY NIGHT FEVER!

Starting at 6pm on Friday we’ll be running three heats of 10 athletes performing 22.3! In order to get a slot sign up on the google doc below. We’re also looking for volunteers who are able to act as judges in each of these heats. You can sign up to judge via the same spreadsheet. We will review all standards prior to each heat.

Quick Notes
– The heat you sign up for is the START time for your workout. Please be in 597 15 minutes prior to your selected time to get briefed on the workout standards and get your station set up. If you don’t show up prior to your heat start time you may be removed from your heat.
– Warm-Ups are DIY for FNF. You can warm-up in 608 prior to your start time.
– FNF is a community event, we encourage spectators as well as participants to hang around or come early, stay late and judge another heat to make everything run smoothly.
– FNF is a free event which will not count against your membership. This event is open to CFSBK members and you MUST be registered for the Open to participate.
– Please take a moment to review all the movement standards listed on the CrossFit Games site for additional clarity.
– Didn’t get into FNF? We’ll be running this workout tomorrow all day in group classes!

SIGN UP FOR FRIDAY NIGHT FEVER!

Post FNF/Open celebration drinks at Lucky 13 Saloon

Hey ya’ll after Friday Night Fever we’re going to head over to Lucky 13 Saloon just one block over on Sackett between 3rd and 4th avenues. Come celebrate the end (or near end if you didn’t do the workout at FNF) of the the 2022 Open!

Workout of the Day

STRENGTH

Overhead Squat
5-3-3-1-1

Notes
Work up through a heavy 5, 3 and 1 rep range on Overhead Squats. Try to keep your overall volume low and focus on a controlled tempo and as much range of motion as you can achieve.

METCON

5 Rounds for time of:
Run 130m
15 Kettlebell Swings

Notes
Move at a steady pace and use a kettlebell that will allow you to go unbroken every round. Again, if you’re doing the open, use this as a low intensity aerobic workout with medium/light weight.

ASSISTANCE

Bench Supported DB Bent Over Row
3×8-12e

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

SKILL: Kipping Pull-Ups

METCON

EMOM 10:00
1-5 Kipping Pull-Ups
3-10 Push-Ups
10-15 Air Squats

Notes
Choose a rep range that will allow you to complete all three movements in under 1:00 for all 10 rounds. If you start to get behind, adjust your reps to stay within about :35-50 of work.
If you’re doing the Open, you don’t need to make this as hard as you can. Expect pull-ups and Squats of some kind to be programmed on 22.3. So this can be performed as a maintenance workout. You could also perform this with strict pull-ups for a sick pump.

PARTNER METCON

For Time with an 18:00 Cap
Row 250m (x2)
Row 500m (x2)
Row 750m (x2)
Row 500m (x2)
Row 250m (x2)

Notes
See how far you and your partner can get working up and back down the ladder in 18′. Partner A rows 250, then partner B rows 250, Partner A rows 500 etc. Reset the monitor at the start of each transition.

Jacinto Bonilla, 82 years old and going strong!

Last week we highlighted our youngest competitor in the Open, Adele C and this week we’re shining the spotlight on our oldest competitor, the living legend Jacinto Bonilla.

My name is Jacinto Bonilla and I am 82 years old. I’ve been doing CrossFit since 2006. I’ve done the Open since it started, even before the Open existed when we had Sanctionals. I do the Open because it helps me know how my training has gone through the year. Also, it shows me how I stack up against people my age around the world. There is nothing like the feeling of being fit at my age.

Amen to that. Jacinto has been a familiar face at CFSBK since 2008 when he even did some coaching for us and a regular at group classes.

22.2 Results are in!

Week 2 is in the books and the gym leaderboards have been updated. 22.2 was a TOUGH one which tested everyone’s strength, technique and ability to push for a shorter time domain. Below you can see the leaderboards for the gym at large as well as the men’s and women’s divisions. This workout shook up the leaderboard with some significant changes to the top slots. If you’d like to sort by age group or another category you can create a custom leaderboard on the games site to see how you stacked up with your peers!

Only one more week left in the Open and one more chance to give it your all. Based on what’s left we predict Double Unders, Thrusters and Kipping pull-ups or something similar. This might also be a 2 part workout where you perform a metcon in a certain time for one score and then in the remaining time perform a second lift or event for another score. Regardless, its going to be a gut check!

Overall Leaderboard (all divisions)

Women's Leaderboard (all ages)

Men's Leaderboard (all ages)

Workout of the Day

STRENGTH

1 Deadlift + 3 Hang Power Cleans + 2 Front Squats + 1 Push Press

Notes
Take 15 minutes to work up to a heavy but technically sound submax weight on the complex.

METCON

AMRAP 10:00
25/20/16 Cal Bike
15 Push Presses

Notes
The air bike segments should take you roughly 1:30 per round at a working pace. Adjust calories to hit that time domain. The Push Presses should be completed in 1-2 sets per round. Consider (+/95/65/45/-) or around 50-60% of your heaviest Push Press in the strength segment.

ASSISTANCE

Barbell Rollouts
3-5 x 10-15

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Look forward to seeing recent Foundations grads Holly and Cole in classes! Welcome!!

Workout of the Day

STRENGTH

Bench Press
3 Sets x 6-8 Reps

Notes
Keeping 1-2 reps in reserve, work up to a heavy 6-8 rep set. See if you can go heavier than the pause variation we did on this 2.23.22

ASSISTANCE

Lying DB Triceps Extensions
3×12-15

DB Lateral Raises
3×12-15

Notes
Alternate between both exercises for three total sets of progressive intensity.

METCON

For Time:
60 Calorie Row
45 Wall Ball Shots
30 Box Jump Overs

Notes
Smooth is fast.

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J.R. Grinding through 22.2. J.R. just started CrossFit at CFSBK in 2022 and took on the challenge of the Open and is crushing it!

SUBMIT YOUR 22.2 SCORES!

91 CFSBKers have signed up for the Open but not all of you have submitted your 22.2 scores yet! All scores need to be submitted on Games.CrossFit.com before 8pm tonight in order to count. If you haven’t performed the workout yet grab yourself a judge and get to Open Gym before the deadline tonight!!

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LEVELS: A NEW WAY TO ENJOY CROSSFIT COMPETITIONS CrossFit

Workout of the Day

METCON

AMRAP 10:00
6 Kipping Pull-Ups
8e Single Arm DB Push Press
50 Double Unders

Rest 5:00

EMOM 10:00
A: Air Bike
B: Midline Movement of choice (Sit-Ups/Tuck-Ups/Planks/Side Planks/Russian Twists)

Notes
For the triplet AMRAP, try to use a heavy (50/35/20) DB and keep the intensity high. For the 2nd AMRAP, approach it more aerobically and aim for consistent and sustainable RRMs/Cadence on the bike. You can perform the same midline movement for all 5 sets or mix it up.

22.2 Aftermath