Workout of the Day

STRENGTH

Low Incline Bench Press
8-8-8-8

Notes
Using a 6″ Elevation, work up to a heavy 8 on the low incline bench press keeping 1-2 reps in reserve in your heaviest sets.

PARTNER METCON

12 Rounds for time:
10 (total) Alternating Step-Ups
8 Slam Balls
6 Kipping Toes to Bars

Notes
Alternate full rounds with your partner until you have both completed 6 rounds.
Use a single 50/35/20/10lb DB for the step-ups carried however you would like.
Perform partial ROM KT2Bs or Hanging Knee Raise for the T2Bs

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CrossFit Group Class Programming Template (WK7/7)

Friday Night Fever @ CFSBK!

Walking to the gym on Friday night like….

This year we’ve rebranded our Friday Night Lights to be “Friday Night Fever” events. Was this just an excuse for Katie to purchase a disco ball and set up fancy lighting for the gym? We will never know. But regardless this is a great opportunity for people to perform their Open workout in style! For the three weeks of the Open we’ll run our Friday 4:30pm Group class as normal then starting at 6pm run a few heats of FNF. People who would like to participate can sign up via the google doc we put on the website with Thursday’s post. Based on the workout details released on Wednesday we’ll determine the size and length of heats. FNF will not count as a class for you and is free of charge to CFSBKers. You MUST be registered for the Open to participate in the workout. Spectators are welcome as well!!!

Workout of the Day

STRENGTH

E2MOM x 16:00
1 Snatch

Notes
Perform your barbell warm-ups and a couple warm-up sets, then every 2 minutes perform one snatch for 8 total work sets.

METCON

EMOM 15:00
A: :45 AMRAP Double Unders
B: :45 AMRAP Kettlebell Swings
C: :45 Sit-Ups or Pull-Ups

Notes
If you came yesterday, perform sit-ups. If you did not come yesterday, perform either kipping, strict or banded pull-ups or ring rows.

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CrossFit Group Class Programming Template (WK7/7)

Welcome Rafa, Kat and Peregrin to CFSBK!

There are still two slots left for this Saturday’s Jump Rope Workshop with Coach Lynsey!

 

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.

Workout of the Day

STRENGTH

E3MOM x 15:00
1 Back Squat

Notes
Perform 2-3 warm-up sets, then perform 1 Back Squat, every 3:00 for 15 minutes totalling 5 progressive sets. If you’re not 100% confident you’ll make the lift, use spotters.

METCON

“Dumbbell Jackie”

For Time:
Row 1000/800m
50 Single Arm DB Thrusters
30 Kipping Pull-Ups

Notes
Today’s workout is a DB take on the classic benchmark workout “Jackie”. This workout is traditionally performed with an empty barbell but in the spirit of CrossFit Open we’re performing this with a single DB and recommend choosing one of the weights listed below. You may alternate as desired between arms to complete the 50 reps.
50 (men’s Rx)
35 (ladies Rx/men’s scaled)
20 (ladies scaled)
10 (Foundations)

Pull-Ups: Kipping full volume / kipping 1/2 volume / strict/banded half volume / Jumping or Ring Rows full volume
Row: Should take you roughly 4:00

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CrossFit Group Class Programming Template (WK7/7)

Maria’s 1/2 Marathon in honor of her Brother

12 years ago, my brother, Gabe passed away from brain cancer. On 4/24/22, I’m running a half-marathon in his honor and raising money for the Ronald McDonald House for children’s cancer support.

Background:
I hate running. I hate winter. I hate being cold, which, fyi are things you have to do to run a race at all & at the beginning of spring. But I promised him in his last weeks alive that I’d run a marathon for him WHICH I NOW DEEPLY REGRET. This half marathon is me training to run a full marathon afterward (and then never run again for the rest of my life). Honestly, Gabe wasn’t even a runner, so I don’t know what I was thinking but here we are regardless. So, I’m doing it.

As my friend Kunal said to me “you gotta do this. You can’t shortchange your dead brother.”

Gabe pass away peaceful in his home just 1 month short of turning 36. As of March 25, 2022, I will have lived a longer life than my brother. It’s hard to think about but also reminds me to appreciate my life & the opportunity to live. Because of health insurance, he was able to get quality medical care. A lot of people with cancer do not have the care he had. Many can’t afford health insurance due to the overwhelming inequities of living in America steeped in racism, sexism, classism & poverty.

The American healthcare system is not set up to care for all but instead for profit of insurances companies, those who already have enough (or more than) when so many people have far too little. Healthcare is a basic human right. Everyone should have access to get treatment for sickness including cancer. Many families have to travel hours or days for treatment. Living expenses add up. Long drives, lost jobs, worry, sleeping in cars. Being far from family & friends. These are extra burdens no one should experience for healthcare.

Ronald McDonald House helps when it’s needed most. They keep families w/ sick children near each other, give medical care & resources. Please consider donating to this worthy organization that helps take care of those that might otherwise go without. For a sick child, sometimes the best medicine of all is having their family with them.

Thank you.

May you and your family be healthy and, as my brother used to say in a Sean Connery accent, whenever I went out: “Godspeed”

Donate here! ❤️

-Maria

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Workout of the Day

STRENGTH

Power Clean
1-1-1-1-1

Notes
In the time allotted work up to a heavy single power clean. A good strategy might be to perform a rep every 90 seconds or so until it gets heavy enough that you want to go every 2:30 or 3:00. Get TIGHT and pull yourself under that bar when things get heavy. If your from begins to suffer, pull back on the weight, no ego lifting.

METCON

10-9-8-7-6-5-4-3-2-1 Reps for time of:
Hang Power Cleans
Burpees Over the Bar

Notes
If you were able to go heavy on the power clean segment, aim to use between 50-60% for the metcon. Most, if not all of the cleans should be unbroken but suck.

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CrossFit Group Class Programming Template (WK7/7)

Hold on tight to the ones you love

Open Movements this Week

This is the last full week before the CrossFit Open starts! In case you wanted to get some last minute practice in on some gymnastics and DB movements that will likely come up, here are days they’ll be programmed this week:

Tuesday: Single Arm DB Thrusters / Kipping Pull-Ups
Wednesday: Double Unders
Thursday: Kipping Toes to Bars
Saturday: Bar Muscle-Ups, DB OHS

Also this Saturday we’ve got a couple spots left in our Jump Rope Workshop with Coach Lynsey!

If you’re signed up for the Open, do your best to perform the typically prescribed ranges of motion and weights on these exercises. Even if that slows you down, frustrates you or puts you out of your comfort zone. There will be some kipping handstand push-up skill work early next week as well.

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17 CrossFit Open Workouts That Won’t be Repeated This Year, Guaranteed: Part 1

Workout of the Day

STRENGTH

5 Rounds for Quality and Load
8-12 Floor Press (3-2-1-2 tempo)
1:00e Single Arm Static KB Hold

Notes
Keep the floor presses controlled and stick to the tempo, three seconds down, two second hold at the bottom then 1 second ascent and 2 second reset.
For the single arm holds, try to have the Kettlebell NOT touch your though, keep about 1-2″ of air between you and the bell and focus on your best possible posture. This will work the muscles on the opposite side of your body.

METCON

3 Rounds for time of:
400m Row
16 Kettlebell Swings
4 Wall Walks

Notes
Try to go hard on your rows and heavy on the kettlebell. Some of you go hards might try weights above the red (32kg) bell today! Move with intention through the wall walks and try to catch your breath if you can.

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CrossFit Group Class Programming Template (WK6/7)

Mo’s M.O. is stellar rope climbs

Wall Walk Tips

Here are some wall walk tips from CrossFit Open workout 21.1

Workout of the Day

METCON

“12:00 16.2”

In 12:00 Complete:
25 toes-to-bars
50 double-unders
15 squat cleans, 135 / 85 lb.
25 toes-to-bars
50 double-unders
13 squat cleans, 185 / 115 lb.
25 toes-to-bars
50 double-unders
11 squat cleans, 225 / 145 lb.

Notes
Like Wednesday’s take on 17.3, this originally was a workout with gated rounds that required completion of segments of the workout within certain time frames in order to continue on. Today we’re doing a slightly more forgiving version of the workout that gives you 12:00 to get through the original first three rounds. Your score is time to completion or reps completed in 12:00.

For the Toes to bars scale to 15 reps per round if 25 is too much for you. Otherwise perform full volume hanging knee raises where you start at full extension and the knees travel above the hips at the top, or sit-ups also at full volume.

Choose three progressive weights that start with a challenging but doable load, then go to something is heavy and will be a grind and the final weight (if you even get there) is a reach to get more than a couple reps.

Official Scaled Options for the barbell from 2016
95 / 55 lb.
115 / 75 lb.
135 / 95 lb.

For the Double Unders, scale to 100 single unders per round.

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CrossFit Group Class Programming Template (WK6/7)

Here is the 8:00 version of this workout from the 2016 CrossFit Open. Coach David was being judged and cheered on by celebrity CFSBK coaching alumni Noah Abbott and McDowell Myers.

49 CFSBKers are In The Open

The first CrossFit Open workout is in two weeks!!!! As mentioned previously, we’ll be running these workouts at Friday Night Lights as well as during every Saturday class…. so if you’re coming on Saturdays you might as well pass the vibe check and sign up!!!

Tristan Bel
Paul Bennett
Laura Berk
jacinto Bonilla
Dan Calanca
Tim Chen
Runit Chhaya
Sheryl Cohen
Michael Crumsho
Pierre Davidoff
Brian Davis
Katherine Day
Kim Dena
Christopher Dent
Lizzie Donahue
Cidney Falk
Brett Ferguson
Elizabeth Fine
Eric Flaxman
Katherine Fleming
Adam Fleming
Omar Francis
Michael Giordano
Lorenzo Gonzalez
Maria Heinegg
Darren Jer
Jesse Kimmel
Cathy Kolcun
Miriam Levin
Ashley Macha
Lauren Madden
Jacob Mnookin
Gerry Mullany
Matt Osman
David Osorio
Rana Rezvan
Suzanne Rollins
Evan Rosenstein
Lee Savage
Joseph Sinchak
Charles Smith
Jordan Spesak
Patrick Sullivan
Anna Turner
Miriam Uribe
Keith Walter
Renaldo Webb
Grant Wheeler
Jonathan Wright
Joel Zimmer

Workout of the Day

STRENGTH

Banded Dynamic Effort Deadlifts
9 sets x 2 reps @ 50% 1RM (plus bands) every 30 seconds for 4:30 minutes

Notes
Take 3 or so warm up sets to get to work weight (50%) then add bands. Focus on moving the bar fast as if you’re about to clean it. All reps should come from a dead start.

1RM Chart for Bands
Less then 250: Red Band
250-325: Blue Band
325-400: Green Band

METCON

EMOM 15:00
A: :45 Bike Calories
B: :45 Burpees
C: :45 24′ Shuttle Runs

Notes
Rotate through each station at an aerobic pace, try to keep your scores consistent.

ASSISTANCE

A1: Banded Face Pulls
3×15

A2: :20 Front Scale into :20 Back Scale (then switch legs and repeat)
3 sets:

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CrossFit Group Class Programming Template (WK6/7)

Post training flex off for the QTS crew! 

Some Insight on Today’s Deadlift Variation

Dynamic Effort Method
As the name implies, Dynamic Effort (DE) work focuses on developing speed and explosiveness. This is accomplished by using a sub maximal weight lifted at maximal speeds. Your muscles ability to produce force is dictated by a number of variables including overall size, angles of insertion on the bone, muscle shape, muscle fiber type and finally neuromuscular control. The DE Method aims to help optimize that last variable by training your body to fire a large number of motor units quickly and efficiently. You see, your muscles arent simply hunks of meat that are either “on or off”. This is intuitive when you think about it a little.. consider holding a child’s hand versus holding a heavy dumbbell. Your body senses that you need to work harder in the second scenario and will engage more motor units to accomplish the task at hand (pun intended). Motor units are subdivisions of muscles that are recruited depending on what you’re trying to accomplish. Fewer motor units are used for light and fine motor patterns like writing and putting on clothes while more motor units are requited for heavy and fast patterns like lifting weights and jumping. When you’re first learning a new skill, that awkward, uncoordinated feeling you experience is your body not knowing how to best produce a firing pattern that will express effective, efficient movement. The more you practice a skill, the better your bodies internal “software” gets at using the “hardware” resulting in better movement. Lifting weights is no different, when you go to attempt a 1 Rep Max Deadlift, part of the equation regarding whether you’ll hit it or miss the lift is how good you are at firing up lots motor units. By training a particular % continuum of your 1RM at high speed, you develop an explosive capacity to generate lots of force quickly.

Accommodating Resistance
The point of Accommodating Resistance (using the bands today) is to modify the amount of resistance you experience throughout the range of motion. In any exercise, you’ll notice that there are “easier” and “harder” parts during the rep. For example in Deadlifts, people often miss lifts at the bottom or around the knee, rarely after they get the bar onto the thigh. Similarly, the first 1/4 of a Back Squat is a hell of a lot easier than everything that happens at parallel and below (this helps explain the popularity in commercial gyms of partial squats). The reason for this is that at certain points during the bar’s path you find yourself in more mechanically advantageous positions based on joint angles, muscle positions and where the resistance (barbell/body weight etc) is relative to the primarily muscles trying to move it. Bands and chains can make those “easier” areas harder by changing how that resistance is expressed throughout the movement. The video above demonstrates how at the top of the lift, when it’s usually the easiest, the band is stretched out the most pulling the bar down and increasing the amount of weight being lifted. The result of this kind of training is more well rounded strength and an increased ability to accelerate the lift through the range of motion.

Workout of the Day

SKILL: Kipping HPSU

Skill Development
Review basic body positioning and sequencing around kipping HSPUs

Skill Foundation
If you know you can’t do Kipping HSPUs, work on your wall supported handstand kick-up.

METCON

20:00 AMRAP
21/16 Calorie Row
15 Box Jump Overs
9 Kipping or Strict HSPUs

Notes
HSPU: If 9 is too much scale to 6 reps. If you’d prefer not to perform (or can’t) HSPUs, use two DBs and perform 15 Strict Presses per round.

ASSISTANCE

Dumbbell LTEs
3×12-16

Prone Snow Angels (weighted if able)
3x:45

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CrossFit Group Class Programming Template (WK6/7)

Welcome recent Foundations grads Erik and Nivi!

The Kipping HSPU

Typically we program Strict Handstand push-ups however with The Open coming up, it’s a good opportunity to give these a shot. These are essentially inverted push presses where an initial closing then opening of the hip creates momentum we can use to assist the upper body pressing portion. A key difference in kipping versus strict is that with kipping HSPUs there will be a point at which you need to maintain a controlled headstand as you bring the hips back into the wall and tuck the knees. Make sure you don’t crash down into this position and you remain on tension with your arms supporting most of your weight. Your coaches will review the mechanics of all this in class today but if you’re newer or out of practice, go a little slower in the metcon today and focus on body control and alignment. (as always, for everything.. but doubly today)

Workout of the Day

METCON

“12:00 17.3”

In 12:00 Complete

3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches (Weight 1)

Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches (Weight 2)

Then, 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches (Weight 3)

Notes
Your score for this workout is your time of completion or how far you got within 12:00. The original workout had “gated rounds” meaning you had 8 minutes to complete the first two couplets or your workout was done. If you finished it in under 8:00, then you had 4 minutes added to complete the third couplet at weight 3. This went on for three more rounds rounds like this.
Choose three different Snatch weights that seem realistic for you

Pull-Ups: CTB / Kipping Chin over bar / Jumping / Strict @ 1/2 volume (3/3/4) / Banded /

Mens Rx: 95/135/185
Men’s Scaled: 45/75/95 & Jumping Chest to Bar Pull-Ups
Women’s Rx: 65/95/135
Women’s Scaled: 36/55/65 & Jumping Chest to Bar Pull-Ups

ASSISTANCE

A1: Supine Grip Bent Over Barbell Row
3×8-12

B1: Seated Hammer Curls
3×8-12

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CrossFit Group Class Programming Template (WK6/7)

Katherine playing the age old game, “spot the Joey”. 1 Point.

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Mat Fraser, Cole Sager and Scott Panchik take on 17.3

Workout of the Day

STRENGTH

Front Squat
4 Sets x 6-8 Reps

Notes
In no more than 9 total sets work up through a challenging 6-8 rep set on Front Squats. Keep the reps at 8 in the earlier sets and transition to 6s as the weight increases. Below is an example for someone starting with the yellow barbell.

WU1: 35×8
WU2: 55×8
WU3: 75×4
WU4: 85×4
WRK1: 95×8
WRK2: 105×8
WRK3: 110×7
WRK4: 115×6

METCON

3 Rounds for reps of:

3:00 AMRAP
10 (total) Suitcase Reverse Lunges
15 Anchored Sit-Ups
30 Double Unders

3:00 Rest

Notes
Use two heavy DBs or KBs for your reverse lunges. If you’re doing the open consider using 50/35 lb DBs. For today’s workout, pick up where you left off the prior round. Your score is total rounds and reps completed.

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CrossFit Group Class Programming Template (WK6/7)

Ryan Gosli… I mean Harrity pumping on the assault bike at Open Gym

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CrossFit Health Tip: How much food should I eat?