Today’s Programming

BODYBUILDING:

4 Rounds for Quality/Load
8-12 DB Bench Press
6-8 Chin-Ups or Ring Rows
15 Anchored Weighted Sit-Ups

ASSISTANCE:

3 Rounds for Quality/Load:
15-20 Supine Leg Raises
15-20 DB/KB Shrugs
1:00e Mixed Rack Carry

Notes
We have kipping pull-ups on Monday if you’d prefer a horizontal Row today.

METCON

AMRAP 5:00
25 Double Unders
5 Burpees

Notes
We performed this workout on 9.3.21 as a 3:00 AMRAP and average scores were between 4-7 Rounds. Can you get 12 Rounds?

CrossFit Group Class Programming Template (WK6/6)

Rob U with a great top position in the Push-up. Also color coordination is on point!

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Don’t Be Surprised When You Get Omicron The Atlantic

Today’s Programming

STRENGTH

E2MOM 20:00
1 Front Squat

Notes
Start with your very first warm-up weight after an empty and perform 1 Front Squat every 2 minutes for a total of 10 sets. Try to add small jumps every attempt.

METCON

EMOM 12:00
7 DB Deadlifts
7 DB Hang Power Cleans
7 DB Thrusters

Notes
Every minute on the minute perform all 21 reps. You may flow the transitions (last deadlift becomes power clean, last power clean flows right into thruster) Try not to work more than :45 per round. If you can’t keep up with the clock, drop the reps per round or just finish the workout as an AMRAP since you’re behind the clock anyway.

If you came yesterday and are sore from the Overhead Squats, consider subbing Push Press for Thrusters today

CrossFit Group Class Programming Template (WK6/6)

All aboard the Goblet Squat Train

Covid Updates

As you all know, Covid cases are on the rise in NYC and chances are you know someone or several people who have experienced breakthrough cases recently. We’d like to remind our members to stay home if they’re feeling even slightly unwell, get tested regularly and we recommend supplementing their healthy lifestyle with a booster shot. As a reminder, we’re going to be keeping the roll up gates open when the weather is 50 degrees or above and we’ve always got our HEPA filters in both spaces running  during business hours. Each filter processes 12,000 cubic square feet at 2 air exchanges per hour. We also have our air vent going in 597 which pulls our the total volume of air in the space every 45 minutes. Additionally, you may see more staffers and members wearing masks at the gym. This step is optional for members and staff as the city has only mandated mask usage in facilities that don’t require proof of vaccination prior to entering. For members that do test positive with covid, we ask that you please contact us to let us know about your positive status and we ask that you provide a negative test prior to returning to the gym.

Stay safe, we love you!

 

Today’s Programming

METCON

Every 12 Minutes for 3 Rounds:
Air Bike 2400m/1900m
15 Overhead Squats

Notes
OHS can be taken out of the rack and should be unbroken or performed in no more than 2 sets.
The Bike should take you roughly 4 minutes to complete.

CrossFit Group Class Programming Template (WK6/6)

6 Time CrossFit Games competitor and 5 time fittest woman in the United States, Kari Pearce doing some Overhead Squats at CFSBK a couple years ago.

🛼🎁🪀CFSBK TOY DRIVE🛹🧸🔫

CFSBK is excited to be partnering with Camp Friendship on their annual toy drive! So far, over 325 children & teens have been registered & we need your help in collecting toys. There is a drop-off box at the gym or you can order from the Camp Friendship Wish Lists:
Amazon Wish List
Target Wish List

Guidelines:
– Accepting new, unwrapped gifts
– For children ages 5-18
– Please consider multicultural gifts

If you have questions about the toy drive or about Camp Friendship, you can reach me at: morgan.c.newman@gmail.com

More about Camp Friendship:

When Covid-19 hit and the NYC lockdown ensued, it all started with a single email from community organizer and Camp Friendship Board Member Chris Johnson, seeking volunteers to start a food pantry. On Tuesday, June 2, 2020, Camp Friendship Food Pantry opened its doors for the first time and started giving away fresh produce, pantry bags, and prepared meals. Today, they distribute food weekly to hundreds of recipients, including homebound seniors. Every week approx. 50-60 volunteers, a very diverse and multigenerational group of adults and seniors, high school/college kids, local moms and dads wear their masks, organize inventory, make deliveries using their own vehicles, stuff produce and pantry bags and staff donation tables around the neighborhood.

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Shoulder Position in the Overhead Squat CrossFit

Today’s Programming

OPTION A: SKILL WORK

Kipping Pull-Ups

OPTION B: ASSISTANCE WORK

3-4 Sets of:
8-12e Seated External Rotation
8-12e DB Wrist Extensions (3-2-1-2 Tempo)
:30 Hollow Hold / :30 Prone Extension Hold

METCON

AMRAP 20:00
Run 270m
21 Kettlebell Swings
15 Burpees
9 CTB Kipping Pull-Ups

Notes
Try to perform some version of a Kipping Pull-Up today.
15 KPU / 10 KPU / 5 KPU / 10 Banded Kipping Pull-Ups / 15 Jumping Pull-Ups

CrossFit Group Class Programming Template (WK6/6)

Update on Janet Upadhye

We recently received this message regarding Janet U, who was a long time CFSBKer as well as part of our Front Desk Staff. We’re pulling for Janet and were asked to share her status with her CFSBK community. Janet was training at CrossFit Warwick who forwarded us this note.

Hello friends & family of Janet,

Most of you have likely heard already that Janet was diagnosed with ovarian carcinosarcoma in early November. Janet has received so many texts, emails, messages, and calls and is filled with gratitude by the outpouring of support and concern. She’s a bit low on energy these days and asked me to share her story and an update with you all.

Janet and Derek started trying to have a family this year. After a miscarriage in April and a few more months of trying, in October they tried IVF and were so happy when Janet got pregnant again. The doctor recommended they do an early ultrasound to check on her progress before a planned trip. It was then that the doctor discovered a large mass that hadn’t been there 10 days prior, obscuring any view of the embryo. They imagined it was a fibroid and hoped to remove it without disturbing the pregnancy. Janet had emergency surgery and the entire mass was removed. However, when they biopsied the mass, they found it positive for carcinosarcoma, an extremely rare and aggressive cancer. In a moment, their plans for the future appeared drastically different. Janet lost the pregnancy shortly after her diagnosis.

With this devastating and shocking news, Janet was scheduled to have a hysterectomy in early December to halt the cancer’s progression. She had a negative CT scan on 11/12 and began transferring her medical care from Mt. Sinai to doctors at Memorial Sloan Kettering who are more familiar with her disease. However, in the weeks that followed, Janet’s health began to rapidly decline. She became bloated with fluid building up in her abdomen. On 11/21 she went into the ER, unable to bear the pain from the fluid, and a CT scan found metastasis of her cancer throughout her abdomen. Over the course of two weeks she gained 25lbs of fluid weight. She visited urgent care three times to have the fluid drained, and on the last visit was admitted to the hospital for four nights. Instead of beginning with surgery, her new doctors at Sloan Kettering recommended starting chemo as soon as possible.

Last Friday, 12/3, Janet had her first round of six chemo treatments – hooray! She’ll go in for a full day of chemo once every 21 days to shrink the cancer. After the 3rd round is completed, she’ll undergo a hysterectomy and debulking surgery to remove any tumors or visible cancer. After her 6th cycle they’ll put her on a maintenance drug to keep the cancer from returning. The treatment has some challenging side effects and Janet is already experiencing some of them. But she is strong, brave, and determined to get through this and she has the best medical team out there.

As you can imagine, it’s been a heartbreaking and shocking time for Janet and Derek. This time of year is especially hard, with the anniversary of Derek’s dad and Janet’s mom’s death in late December. Your support and love mean so much to them. Thank you for being part of their team.

Many folks have asked how they can help and there are myriad ways, but here are a few:

• Keep sending Janet good vibes, prayers, words of encouragement, etc. (just know she’s appreciating them but might not respond). You can send her snail mail at: 98 Little York Rd, Warwick, NY 10990 or give her a call/text at  718.974.8082
• Folks that are local to Warwick, NY have started a meal train
• Support her financially and help with medical expenses through GoFundMe

We’ll share updates as we can via this email thread and GoFundMe. Please feel free to forward this email to others – we likely missed a few folks or had outdated email addresses.

Take good care,
Alyssa Koomas

Today’s Programming

BODYBUILDING/GRUNT WORK

5 Rounds for Quality and Load
12e 1/2 Kneeling Landmine Press
130m Farmer’s Carry
15-25 Banded Reverse Flys
12 Horizontal Ring Rows
8-12 RDLs

Notes
Work at a slow and steady pace through all of these exercises. Challenge yourself on every set!

CrossFit Group Class Programming Template (WK6/6)

Sunil working through a metcon like an absolute beast!

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How to do the RDL

Today’s Programming

 STRENGTH

Back Squat
3-3-3

Notes
Work up to a heavy 3 on the back squat. Try to go heavier than week 3. Aim for 90%+ if possible. Move well and no failing.

METCON

4 Rounds for reps of:

AMRAP 2:00
6 Goblet Squats
9 Push-Ups
18 Double Unders

Rest 2:00

Notes
Use a heavy DB or KB for the Goblet Squats. (80/60/50/40/…)
At the top of each new round, pick up back at the start of 6 goblet squats.
Scale push-ups down by either decreasing to 6 reps, using an elevated surface or performing them from your knees. Aim for something challenging but that you can do mostly unbroken. Scale up to Ring Push-Ups or deficit push-ups if desired.

CrossFit Group Class Programming Template (WK6/6)

Throwback to this incredible entrance by METCON GALA at Fight Gone Bad 2021

Change to Saturday’s Open Gym Schedule/Blocks

Effective this weekend, Saturday Open Gym blocks have been shifted to prevent overcrowding during peak hours. Any member who wants to take advantage of OG needs to preregister on Zen Planner, especially for the 11-1pm block where we will not accommodate folks who have not RSVP’d after the cap has been hit.

7:30am-9am (14 Cap, 608 Only)
9-11am (No Open Gym, CrossFit Group)
11-1pm (15 Cap, 608 Only)
1-4pm (30 cap, 597 also available for OG after 2pm)

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The 10 Best Films of 2021 The Atlantic

Today’s Programming

 STRENGTH

Clean and Jerk
Heavy Single

Notes
Work up to a 1RM Clean and Jerk for the day. While we’ve been focusing on the split jerk, use the jerk variation you’re most comfortable with. Only go as heavy as you can keep proper form with. Cleans may be power or full. Note that we have heavy triple back squats tomorrow.

ASSISTANCE

A1: Shoulder Press
3×8-10

A2: Strict Hanging Leg Raises or Toes to Bars
3×8-10+

B1: 100 Russian Twists & 100 Sit-Ups

Notes
A1: Shoulder presses are taken off the floor. For the HLR/T2B challenge yourself to do an unbroken set, but get at least 8 reps per set if you have to break it up before that. While there is no kipping today, the smaller your ROM on these, the slower the movement should be.

B2: Break these up as desired until you complete 100 each. I rep for the Russian Twist = 1 touch on each side. You can use your medball or another object to anchor your feet on the sit-ups if you’d like.

CrossFit Group Class Programming Template (WK6/6)

Eric putting in the work

THE 2022 DOGS OF CFSBK CALENDAR IS AVAILABLE FOR PREORDER!

Another year, another Dogs of CFSBK Calendar benefitting PupStarz Rescue. Every year we put out a calendar highlighting some gym doggos to raise funds for our favorite local dog rescue.

Calendars are $35 and all profits will go directly to Pupstarz. Additional donations are greatly appreciated- and can be added in multiples of $10.

Preorder your calendar here or at the front desk by no later than 12/17!

PupStarz Rescue is an animal welfare group committed to the rescue and rehabilitation of dogs and cats in public shelters at high risk of euthanasia, as well as those in danger of abuse. We are committed to rescuing as many animals as possible, saving over 3,100 dogs and cats since 2015. Longtime CFSBKer Robyn O is the founder of this organization as well!

PupStarz Rescue is a foster-based rescue, relying on fosters to open their homes and lives to our Animals. All animals in our care receive proper medical care, including alteration, vaccinations, and microchipping. We are committed to the welfare of our “Starz” beyond the adoption process. We maintain open communication with our adopters to ensure a smooth transition, and offer additional support such as positive training techniques. Founded in 2015, PupStarz Rescue is a non-profit, 501(c)3, no-kill, volunteer run animal rescue organization.

 

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Over half of young adults are obese or overweight, study says WaPo

Today’s Programming

BODYBUILDING

A1: DB or Plate Pull-Over
12-12-12

A2: Barbell Floor Press (3-3-1-2 Tempo)
12-12-12

Notes
Perform 3 total sets of  increasing in intensity each set. The first set should feel like 75% effort, the 2nd 85% and the final 95%. Use a spotter for your Barbell Floor Presses.

METCON

AMRAP 20:00
6 Strict Chin-Ups
12 Goblet Lunges
18 Kettlebell Swings

Notes
Choose challenging loads for this workout and move at a steady sub max pace. The weight on the goblet lunges and swings should slow you down. Scale Chin-Ups to 3 or 4 reps as needed, or consider doing a combination of 3 strict and 3 banded to get more volume in. Otherwise use a band for 3 strict or perform self assisted chin-ups using a barbell set at the same height you squat at.

CrossFit Group Class Programming Template (WK5/6)

Jim Gentry doing some work on Charlie during this year’s art show

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2018: The Ultimate Test — Official Documentary Trailer (The long awaited 2018 CrossFit Games documentary finally sees the light of day)

Today’s Programming

METCON

AMRAP 12:00
12 Wall Ball shots
36 Double Unders

Rest 6:00

AMRAP 12:00
12 Burpees over the Rower
18/15 Cal Row

Notes
AMRAP1:
For an extra challenge use a heavier ball than you’re accustomed to.
If you’re a Double Under Ninja, consider scaling up to 48 reps. The work should feel balanced. Similarly, scale to 24 or even 12 if your dubs are a work in progress. If you can do some double-unders, do at least the 12 option. They won’t happen unless you practice on them consistently.

AMRAP2:
Bike Sub 16/12 cals,
Jump over slam ball if you’re not rowing.

CrossFit Group Class Programming Template (WK5/6)

Amanda’s last class at CFSBK is today! 🙁

Dear CFSBK,

My last class will be this Saturday at 10am! I’ll be moving to Nashville to continue work as a Senior Policy Analyst at the State Collaborative on Reforming Education (SCORE) to hopefully have a positive impact on education equity in Tennessee. I’ve joined a wonderful team of hardworking and inspiring advocates that I know I’ll learn a lot from. With that, I wanted to take a moment to share just how much this gym community has meant to me over the past nearly 4 years:

Something that has always stood out to me about CFSBK is that no matter what else was going on in my life, the city, or the world, was that the gym remained a constant: it has always maintained itself as a reliable source of safety, inclusion, a break from stress, a homebase for personal growth and trying new things, where learning about yourself and others is an inevitable part of the equation, and so many times has been the best part of my whole day. CFSBK is truly the first community I’ve known where everyone can be celebrated – not for what we accomplish at work, not for what we look like, or how fast you workout (though, the hype gets real sometimes), but I’ve felt celebrated simply for being – showing up, trying your best, learning about and appreciating those around you, and just having fun. Before this, I’ve never felt such consistent happiness and comfort from one place. Looking forward to that hour of movement and play and community completely changed my relationship with exercise and my goals for myself.

I was especially thankful for this community throughout the pandemic as you entrusted us with borrowing equipment and the coaches greeted us daily in Zoom classes – despite the world, those online classes were so much fun and have left so many great memories. What would us remote and quarantined folks have done without! Whether it was working through the pandemic, a break-up, a hard day at work, anxiety… or celebrating milestones and joyful times like fitness in a princess gown, the gym was always there. And THAT is so special. I feel so lucky to have walked into CFSBK in January 2018. A stranger then – who really couldn’t press the bar – is now leaving with an incredible group of friends and chosen family that I feel I’ll always have and I can never articulate how grateful I am.

Thank you, David, for modeling this culture of inclusivity and creating an environment where athletes of all ability levels feel comfortable and welcomed. Thank you, coaches, for being so amazing at what you do and supporting us day in and out! And thank you, front-desk staff – immediately feeling joy walking through the door has a lot to do with your smiles and knowing us each by name.

This isn’t really goodbye as I’ll be back to visit – save me a spot in 6:30 group class! 😉
CFSBK, you will be dearly missed!

Sincerely,
Amanda

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This is what 169 Double Unders in 1:00 looks like

Today’s Programming

STRENGTH

Rack Split Jerk
1-1-1-1-1

Notes
Work up to a heavy single split jerk out of the rack. If you’re a bit newer or prefer the push jerk or even push press, consider subbing that movement instead if it will allow you to move more weight overhead.

METCON

21-15-9 Reps for time of:
Double DB Muscle Cleans
Double DB Push Press
Kipping Pull-Ups

Notes
Use a DB weight that will challenge you but allow you to perform the 21 round in 2-3 sets max.
KPU: 21-5-9 / 15-9-6 / Strict or Banded 9-6-3 / Jumping Pull-Ups / Ring Rows

CrossFit Group Class Programming Template (WK5/6)

When the floor isn’t far away enough. Dan doing deficit HSPUs

🛼🎁🪀CFSBK TOY DRIVE🛹🧸🔫

CFSBK is excited to be partnering with Camp Friendship on their annual toy drive! So far, over 325 children & teens have been registered & we need your help in collecting toys. There is a drop-off box at the gym or you can order from the Camp Friendship Wish Lists:
Amazon Wish List
Target Wish List

Guidelines:
– Accepting new, unwrapped gifts
– For children ages 5-18
– Please consider multicultural gifts

If you have questions about the toy drive or about Camp Friendship, you can reach me at: morgan.c.newman@gmail.com

More about Camp Friendship:

When Covid-19 hit and the NYC lockdown ensued, it all started with a single email from community organizer and Camp Friendship Board Member Chris Johnson, seeking volunteers to start a food pantry. On Tuesday, June 2, 2020, Camp Friendship Food Pantry opened its doors for the first time and started giving away fresh produce, pantry bags, and prepared meals. Today, they distribute food weekly to hundreds of recipients, including homebound seniors. Every week approx. 50-60 volunteers, a very diverse and multigenerational group of adults and seniors, high school/college kids, local moms and dads wear their masks, organize inventory, make deliveries using their own vehicles, stuff produce and pantry bags and staff donation tables around the neighborhood.