CFSBK Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am & 12pm
Morning Mindfulness: 8am

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Today’s Programming

STRENGTH

Turkish Get-Up Double

Notes
Spend 20 minutes working up to two heavy unbroken reps on each arm.

METCON

3 Intervals of:
In 2:00:
30 Wall Ball Shots
Max Double Unders in Remaining time:

Rest 4:00

Notes:
If you’re performing the Open tomorrow, consider subbing this for 30/25 calorie Row instead of you want less lower body soreness going in to 21.2

CrossFit Group Class Programming Template

CFSBK @ Home

Scenes from the Original 17.1

Steph and Katie

K Love Seeing stars

Pierre in a puddle with some love by Keith and Ryan

Andrew and Karl

21.1 is 17.1

As you all know by now, 21.2 is 17.1. We actually performed this sweetheart of a workout on valentines day last month so many of you may of had a crack at this one recently. It’s slightly different this year so make sure you’re familiar with the workout description and movement standards ahead of time. Because we’ll be running two 20 minute heats in class tomorrow in addition to reviewing standards and getting set up, time will be a little tight. We recommend doing some movement prep at home followed by a brisk jog to the gym. Below are two videos that will offer some ideas for how to prep your body for the workout. Of course, we will work in some warm-up into class, but the more primed your body is to compete the better!

The Movement Fix 17.1 Prep

Active Life 17.1 Prep

Finally, remember to wear your team colors tomorrow!! Morning team wears blue and evening team wears black!

Virtual Class Zoom Room (Password: CFSBK)
Virtual Yoga: 7am
Pilates Happy Hour: 6:00pm
Kids: 4:30pm

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Today’s Programming

STRENGTH

Back Squat
3×5 Across

Notes
Perform three work sets of 5 reps at the same weight. Try to add 5-10lbs from last week if you were here. If you’re doing the Open, go a little lighter today to prevent too much soreness coming into the weekend. 21.1 spared our legs… who knows what 21.2 will bring.

ASSISTANCE

3-4+ Rounds for Quality/Load of:
1:00 Bike/Row
6-10 Pendlay Rows
1:00 Plank
10-14 RDLs

Notes
Move at a steady aerobic pace on this circuit. You can use the same weight for the pendlay rows and RDLs or change the weights as needed. The Pendlay Rows and RDLs should feel challenging but submax loads.

CrossFit Group Class Programming Template

CFSBKer Darren J performed 21.1 at CrossFit Sanitas, the gym owned by current CrossFit CEO Eric Roza!

Inside CrossFit Garden City

Coach David recently interviewed long time CrossFit Affiliates Jenn Hunter Marshall and Dennis Marshall, owners of CrossFit Garden City about their history, how the pandemic has changed their operations and lessons learned along the way. In the video description you can find time stamps to all the questions if you’re curious. This interview was part of David’s role as the New York/New Jersey affiliate rep for CrossFit.

Virtual Class Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am, 12pm & 6pm

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Today’s Programming

METCON 1

24:00 for Quality
Row 30 cals
12 Strict HSPU or Shoulder Presses
24 Tuck-Ups

Notes
Move at an aerobic pace during this workout.
HSPU: You should not be able to perform the HSPUs in one set, choose a challenging rep range or deficit that will force you into at least 2 sets.
12 HSPU / 1-2 Abmats / Box Piked / Barbell Press x12

METCON 2

AMRAP 4:00
8 Alt DB Power Snatches
16 Double Unders

Notes:
Unlike the first workout, this metcon should be fast and furious. If you’re doing the open, we recommend choosing 50/35 weights for the snatches which are the competition loads we’ll be seeing in one of the two upcoming workouts. Scale for the Double Unders is 16 alternating foot steps or 32 single unders

CrossFit Group Class Programming Template

CFSBK @ Home

Karl and Kelley representing the Evening team in all black last Saturday

Early Bird Gets the Worm

Week 1’s scores are in for our Morning versus Evening competition and in week 1 early bird got the worm! We took everyone’s placement within the gym and created an average based on the people who completed the workout to see what the team average ranking was. Higher placements on the workout led to lower points, so the team with less average points wins. In week 1 the Morning team got up early, made some coffee, read the paper and then dominated some wall walks and double unders to take 21.1

Morning Team: Average Score 17.45

Evening Team: Average Score 19.36

To see the full breakdown, click here!

Lets see if the evening team can get enough sleep to turn the tables around and show those AM nerds the power of sleeping in.

Overall Rankings

Top 10 Rx’d Women

1. Toni Smith (393 reps)
2. Carissa M (386 reps)
3. Whitney Hubbard (386 reps)
4. Maria Heinegg (308 reps)
5. Asha Banker (275 reps)
6. Jessica Fox (266 reps)
7. Kelley Blosser (216 reps)
8.  Mary Mazilo (216 reps)
9. Brittany Smith (211 reps)
10. Bethany Erskine (209 reps)

Top 10 Rx’d Men

1. Michael Giordano (381 reps)
2. Michael Rhys (380 reps)
3. Adam Scher (380 reps)
4. Steven Norton (380 reps)
5. Dan Calanca (378 reps)
6. David Fielding (375 reps)
7. David Osorio (375 reps)
8. Grant Wheeler (374 reos)
9. Chris Dent (362 reps)
10. Andrew Knight (345 reps)

To see the full results, including breakdowns by age and Rx, Scaled, Foundations and at Home results, click here.

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Any Predictions for week 2??

CFSBK Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am, 12pm & 6pm
Morning Mindfulness: 8am

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Today’s Programming

STRENGTH

7×3 Strict Tempo Pull-Ups
1↑-3-2↓-2 tempo

Notes:
Today’s pull-up work is all about positional strength. Focus on what’s happening at the top of your pull-up, adding assistance such that you can hold a mature position at the top for three seconds each rep. The tempo is 1 second up, 3 second hold at the top, 2 second descent and a 2 second hold at the bottom. If band assistance isn’t enough, perform self assisted pull-ups or ring rows with a similar tempo. Even if you have strict pull-ups, you may not be able to achieve the tempos assigned, so don’t have an ego about grabbing a band to work that top range strength.

METCON

EMOM 15:00
3 Power Cleans
6 Burpees

Notes
For today’s workout choose a weight that will allow you to perform three clean singles in quick succession before heading into the burpees. If you want to practice some barbell cycling today go for it, or you can drop each rep from the top. Regardless, choose a weight that will challenge you but allow you to keep perfect form. Aim for finishing each round by no more than the :40 second mark. If you’re not able to keep up, consider dropping the burpee volume. If you’re going super saiyan, consider adding a rep or two. This workout is intended to keep you at a steady working pace, not redlining for the 15:00.

CrossFit Group Class Programming Template

CFSBK @ Home

Mikey 1 Representing the Morning team in style with blue shoes, socks, shorts and mask on fleek. Do we still say on fleek?

Open Results

We’re tabulating the scores from week 1 and will have team results up tomorrow!

Mikey Girodano took the top spot for the men this year with 7 wall walks into the 21 round! For the ladies, Toni Smith took it for the ladies with 19 wall walks into the 21 round! Incredible scores!

To see the full break down for the whole affiliate including categories by age group, check out: CrossFit South Brooklyn Results

Great work to everyone who took on and completed week 1!! Only two more workouts to go and give it your all!!!

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5x CrossFit Games champion Mat Fraser on the Joe Rogan Experience Podcast Spotify

CFSBK Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am, 12pm & 6pm
Teens/Preteens: 4:30pm

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Today’s Programming

STRENGTH

Bench Press
3×8-10 Across

Notes:
Perform three work sets, ideally at the same weight. Try to make the first set challenging to hit 10 but keep a rep or two in reserve on each set. Next week we’ll do a 5×5 where you can bump the weight up again.

ASSISTANCE

4-5 Sets of:
10-15 Anti Rotational Landmine Reps
10e FFE SA KB Front Rack Reverse Lunges
10 Bent Over Pronated DB Kick-Backs

Notes:
Work up to challenging but perfect sets on all three movements.
For the Landmine, one rep is going to end range on both sides and finishing back in the start position.

CFSBK @ Home

Kyra Digging Deep during 21.1
Photo by Sam Ayide

You can see more pictures from this weekend in our Flickr

Don’t forget! All scores must be entered into the Games website by no later than 8pm tonight. Don’t sleep on it!

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Scientists Finally Understand the Link Between Depression and Bad Sleep

CFSBK Zoom Room (Password: CFSBK)
Active Recovery: 10am

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Today’s Programming

STRENGTH

Front Squat
5×3

Notes
Perform 5 sets of 3 reps at the same weight on the Front Squat. If you have a 1RM FSQ, perform these at around 80-85% of that single. If you don’t have numbers to work off of, make this about an RPE 7, which means you’ve got about 3 reps in reserve per set.

For reference:
Prior FSQ heavy single 12.19.20
Prior BSQ heavy single 3.1.21
While everyone is different, the average ratio for FSQ to BSQ is around 75-85%

METCON

5 Rounds for time:
21 Kettlebell Swings
15 Box Jumps
9 Kipping Pull-Ups

Rest 1:00

Notes
Each round on this workout should be quick, unbroken, and consistent.
KB: (24/20/16/12)
BJ: (24/20/16)
KPU: 9 KPU / 6 KPU / 3-6 Strict or banded / 9 Jumping

CrossFit Group Class Programming Template

Mikey working through a strong performance of 381 reps (150 DU+7 WW) under the watchful eye of Kyra

Reminders & Recovery

Great work to all the athletes who competed in 21.1 yesterday! Don’t forget to log in to games.crossfit.com and SUBMIT YOUR SCORES before 8pm on Monday. Better yet.. just do it now. We’ll wait……….

There you go! Don’t you feel better about that? Now that you’ve dominated 21.1, why not jump into Active Recovery today with Coach Fox at 10 am on Zoom to give your body a little post Open TLC. You won’t regret it!

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As Bipartisan Bill Moves To End Daylight Saving Time, A Review Of Why It’s So Bad For Our Health Gothamist

Virtual Class Zoom Room (Password: CFSBK)
CFSBK @ Home: 10am

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Today’s Programming

CrossFit Open 21.1

For time:
1 wall walk
10 double-unders
3 wall walks
30 double-unders
6 wall walks
60 double-unders
9 wall walks
90 double-unders
15 wall walks
150 double-unders
21 wall walks
210 double-unders

Time cap: 15 minutes

See the full standards and workout description here

CrossFit Group Class Programming Template

CFSBK @ Home

Coach David gives some tips going into 21.1

Morning Versus Evening

Hey everyone! If you’re participating in the Morning versus Evening competition, make sure to wear your team colors to the gym today! Evening team should wear black and Morning team should wear blue!

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Nicole Carroll’s Tips for Open Workout 21.1

CFSBK Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am & 12pm
Morning Mindfulness: 8am

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Today’s Programming

METCON

5 Intervals of:
Run 270m
12 Deadlifts

Rest 2:00

Notes
Keep an moderate pace on each interval and try to stay consistent with your splits. This workout is not a sprint. The run should be a jog pace staying light on your feet and the deadlifts should be medium/light weight and unbroken.
(155/135/105/85/65/..)

CrossFit Group Class Programming Template

CFSBK @ Home

Theodora and Kelley destroying their strict chin-ups earlier this week

Evening Team

Smaller than the Morning team but possibly more well rested these night owls are coming to take names in this year’s open. Rumor has it many of them sleep in a handstand position so 21.1 aint no thing. Let the Games begin!

1	Omar	Francis	Evening Team	3rd CrossFit Open (Padawon)	Masters (35+)
2	Christopher	Dent	Evening Team	3rd CrossFit Open (Padawon)	Open Division
3	Eric	Flaxman	Evening Team	3rd CrossFit Open (Padawon)	Open Division
4	Kelley	Blosser	Evening Team	7th CrossFit Open	Open Division
5	Amanda	Glover	Evening Team	3rd CrossFit Open (Padawon)	Open Division
6	Carissa	Mueller	Evening Team	6th CrossFit Open	Open Division
7	Dan	Calanca	Evening Team	6th CrossFit Open	Open Division
8	Sheryl	Cohen	Evening Team	3rd CrossFit Open (Padawon)	At home
9	Joey	Sinchak	Evening Team	3rd CrossFit Open (Padawon)	Open Division
10	Katherine	Day	Evening Team	4th CrossFit Open	Masters (35+)
11	Joel	Zimmer	Evening Team	3rd CrossFit Open (Padawon)	Masters (35+)
12	Karl-Henry	Cesar	Evening Team	5th CrossFit Open (Jedi knight)	Open Division
13	Patrick	Sullivan	Evening Team	4th CrossFit Open	Open Division
14	Dan	Conroy	Evening Team	1st CrossFit Open (Initiate)	Open Division
15	Asha	Banker	Evening Team	6th CrossFit Open	Masters (35+)
16	Liran	Krell	Evening Team	6th CrossFit Open	Open Division
17	Eric	Arbitman	Evening Team	5th CrossFit Open (Jedi knight)	Masters (35+)
18	pierre	davidoff	Evening Team	9th CrossFit Open	Masters (35+)
19	Jess	Lowney	Evening Team	4th CrossFit Open	At home
20	James	Wan	Evening Team	5th CrossFit Open (Jedi knight)	Masters (35+)
21	Juan	Recalde	Evening Team	1st CrossFit Open (Initiate)	Open Division

See the updated roster for both teams here

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21.1 is here! And its weird!

Virtual Class Zoom Room (Password: CFSBK)
Virtual Yoga: 7am
Pilates Happy Hour: 6:00pm
Kids: 4:30pm

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Today’s Programming

STRENGTH

Back Squat
3×5 Across

Notes:
Perform three work sets of 5 reps at the same weight. We’ll keep this same rep scheme for all three weeks this cycle adding 5-10 lbs each week. If you’re doing the Open, go a little lighter today to prevent too much soreness coming into the weekend.

ASSISTANCE

3-5 Rounds For Quality
2:00 Bike @ Aerobic Pace
10-12 Incline Bench Supported DB Rows (Neutral Grip)
16-24 Hollow Rocks or Tuck-Ups

CrossFit Group Class Programming Template

Stella Z during Mondays Lugne, Swing and Push-Up Triplet

CFSBK Morning Team (So far)

The 2021 CrossFit Open starts TODAY with the announcement of 21.1 this evening at 7:35pm. Below is everyone who has opted in for the Morning Team so far. It’s a great mix of veterans and newbies so far!! Tomorrow we’ll post the Evening team roster but if you havent opted into a team or just contact us to let us know a little more about YOUR open this year, please take 2 minutes to fill this form out!!

1	Melissa	Krakowski	Morning Team	1st CrossFit Open (Initiate)	Masters (35+)
2	Matt	Sakofs	Morning Team	1st CrossFit Open (Initiate)	Open Division
3	Katherine	Fleming	Morning Team	1st CrossFit Open (Initiate)	Open Division
4	Stella	Zawistowski	Morning Team	7th CrossFit Open	Masters (35+)
5	Michael	Rhys	Morning Team	4th CrossFit Open	Open Division
6	Alex	Rado	Morning Team	4th CrossFit Open	Open Division
7	Michael	Giordano	Morning Team	1st CrossFit Open (Initiate)	Open Division
8	Runit	Chhaya	Morning Team	4th CrossFit Open	Masters (35+)
9	Darren	Jer	Morning Team	3rd CrossFit Open (Padawon)	Masters (35+)
10	Jennifer	Wuotinen	Morning Team	2nd CrossFit Open	Open Division
11	Toni	Smith	Morning Team	5th CrossFit Open (Jedi knight)	Open Division
12	Kyra	Luchtenberg	Morning Team	1st CrossFit Open (Initiate)	Open Division
13	Michelle	Zassenhaus	Morning Team	1st CrossFit Open (Initiate)	Masters (35+)
14	Paul	Bennett	Morning Team	4th CrossFit Open	Masters (35+)
15	Mary	Mazilo	Morning Team	5th CrossFit Open (Jedi knight)	Masters (35+)
16	Jonathan	Kay	Morning Team	4th CrossFit Open	Open Division
17	Adam	Scher	Morning Team	9th CrossFit Open	Open Division
18	Jacinto	Bonilla	Morning Team	11th CrossFit Open (2011) (Master of the Open)	Masters (35+)
19	Neil	Warlicht	Morning Team	4th CrossFit Open	Masters (35+)
20	Cathy	Kolcun	Morning Team	1st CrossFit Open (Initiate)	Masters (35+)
21	Robert	Semmens	Morning Team	10th CrossFit Open (Jedi Master)	Masters (35+)
22	Sofia	Melo	Morning Team	3rd CrossFit Open (Padawon)	Masters (35+)
23	Grant	Wheeler	Morning Team	1st CrossFit Open (Initiate)	Masters (35+)
24	Jonathan	Wright	Morning Team	6th CrossFit Open	Open Division
25	Daniel	Rocha	Morning Team	6th CrossFit Open	Masters (35+)
26	Thomas	Reed	Morning Team	3rd CrossFit Open (Padawon)	Open Division
27	Jerry	Lu	Morning Team	1st CrossFit Open (Initiate)	Open Division
28	Lee	Savage	Morning Team	4th CrossFit Open	Masters (35+)
29	David	Fielding	Morning Team	2nd CrossFit Open	Masters (35+)
30	Adam	Salazar	Morning Team	5th CrossFit Open (Jedi knight)	Open Division
31	Adam	Nassr	Morning Team	3rd CrossFit Open (Padawon)	Open Division
32	Adam	Fleming	Morning Team	1st CrossFit Open (Initiate)	Masters (35+)
33	Sara	Tarullo	Morning Team	5th CrossFit Open (Jedi knight)	Open Division
34	Steven	Norton	Morning Team	3rd CrossFit Open (Padawon)	Open Division
35	Mike	Iaia	Morning Team	7th CrossFit Open	Masters (35+)

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How to Watch the CrossFit Open Announcements

Virtual Class Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am, 12pm & 6pm

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Today’s Programming

STRENGTH

EMOM 15:00
A: 6-8+ Strict HSPUs or 6-8 Seated DB Presses
B: 6-8 Strict Toes to Bars
C: Rest

Notes:
HSPU: Strict, 1-2 abmats, full ROM Box Piked, DB Press
T2B: Perform your best version of a hanging leg raise

METCON

5 Rounds for time of:
18 Calorie Row
12 SA Overhead Squats

Notes:
Move at a steady pace on this workout.
Perform the Overhead Squats with a single DB switching after 6 reps. Try to choose a weight that will challenge you. If you can’t perform this movement due to flexibility limitations, opt for a single arm front rack instead.
CrossFit Group Class Programming Template

CFSBK @ Home

This is my Kettlebell. There are many like it, but this one is mine. It is my life. I must master it as I must master my life. Without me my kettlebell is useless. Without my kettlebell, I am useless. I must swing my kettlebell true. I must swing it faster than the fellow member who is trying to beat me. I must swing before they swing. I will. My kettlebell and I know that what counts in CrossFit is not the rounds we accumulate, the noise of our groans, or the sweat angels we make. We know that it is the effort that counts. (Neil W pictured)

CrossFit Open Intake Form

Over 53 of you have filled out our CrossFit Open intake form! If you havent yet, take a second to let us know a little more about your intentions and history with the open. The form only takes about 1-2 minutes to fill out!

Also make sure you’re registered ahead of time on Saturdays for your Open workout. Again, these classes are open to group members as well as open gym members who registered for the open.

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Working Out Is a Minefield When You’re Non-Binary – Vice