Virtual Class Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am

Today’s Programming

SKILL

Rowing Technique

Notes:
Coach will take you through a progression reviewing proper posture, sequencing and overall form on the rowing machine. Use the 3:00 sets in the following segment to dial in that perfect form.

ASSISTANCE 1

5 Sets For Quality and Load
Row 2:00 @ Aerobic pace
6-8 Shoulder Presses or Tempo strict HSPUs.

Notes:
The Row should be maintained at an aerobic and conversational pace.
If you opt into Strict HSPU. Use a 3-1-2-2 tempo. The 1 second hold at the bottom should be an active headstand where you’re not putting excessive compression onto your neck. The intention is to build a strong and stable bottom position. You may break this up in to multiple sets to get through the 6-8 reps.

ASSISTANCE 2

3 Sets for Effort of:
15 Weighted Sit-Ups
15 Lateral Raises
15 DB Curls

CrossFit Group Class Programming Template

CFSBK @ Home

2021 Murph!!!

As always, we will be running our Memorial Day Murph event on Monday, May 31st. This year we will be running three 90 minute heats of 16 athletes per gym at 8am, 930am and 11am. Check out all the details below and sign up for a slot today!

• To register for a heat, sign up via the links below. Unfortunately, because this is an “event” in zen planner it will not show up on your member app. This way a class will not be deducted from your membership. We will be running 90 minute heats with 16 people in each gym.
  • Murph 2021- 597 Degraw St 8am Heat
    Murph 2021- 608 Degraw St 8am Heat
    Murph 2021- 597 Degraw St 9:30am Heat
    Murph 2021- 608 Degraw St 9:30am Heat
    Murph 2021- 597 Degraw St 11am Heat
    Murph 2021- 608 Degraw St 11am Heat

• If you’d like to learn more about Michael Murphy and the origins of “Murph,” this is a great place to start.
• For scaling options and game plans, see Coach Fox’s very useful post, “Murph Is For Everybody.”

• Since there’s no charge for this workout (the class won’t be deducted from your weekly limit), we suggest that you make a $20 (or more!) donation to K9s for Warriors in lieu of class payment. This organization helps train service animals for veterans suffering from PTSD. We’ll have a kiosk set up to accept donations at the gym today, or you can go HERE to support this terrific cause.
• In year’s past we were able to provide a handful of weighted vests for members from the inventory that we had. Unfortunately we no longer have that inventory since folks took theirs home during “the great closure” so we cannot provide any vests this year. If you would like to purchase your own vest, check out Rogue’s options here. We recommend the Condor Centry Plate Carrier
• This year we will not be BBQing on the street or coordinating a potluck but we will provide seltzer and sliced fruit platters for when you finish the workout! 90 minutes should be enough time to get your workout in, grab a snack and maybe hang out for a bit afterward but we’re trying to limit crowding for obvious reasons.

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

Today’s Programming

STRENGTH

Back Squat

Level 2
4×5 @70%

Level 1
3×5 Across

Notes:
If you were not here last week please check out the difference between L1 and L2 on Monday or Tuesday’s post.
L2 Athletes are going up 5% on their weight but dropping one work set.
L1 Athletes should add a very modest amount of weight from either last week or last Saturday. Aim to get through the first three weeks of this cycle’s 3x5s being able to add weight each class. If technique gets wonky or you are grinding too soon, reset the weight to give yourself more running room.

METCON

AMRAP 15:00
6 Kipping Pull-Ups
18 Medball Reverse Lunges
270m Run

Notes:
Pull-Ups: 6 Kipping / 3-6 strict / 6 Banded / 6 Ring Rows
Lunges: Hold the medball or slam ball in a zercher carry, not over the shoulder

CrossFit Group Class Programming Template

CFSBK @ Home

Updated Mask Guidelines at CFSBK

As you may have heard, Governor Cuomo just announced that effective this Wednesday they’re lifting the mask mandates for vaccinated people in tandem with the easing of occupancy restrictions that were already planned. Just last week, the guidance was that NY would maintain the indoor mask mandate despite the updated CDC guidelines; however they’ve changed course and said that vaccinated people will be allowed to bypass mask and distancing guidelines as of this week.

As you all know, we were planning to increase our class caps to 16 on Wednesday, as well as removing the 597 stations and going to some shared equipment. As a business, our position has been to follow the guidance of CDC as well as city and state health officials. While the removal of the mask mandate may seem abrupt, and there will no doubt be differing comfort levels around the decision, we are going to stay in step with official guidelines and no longer require masks at the gym for vaccinated people effective Wednesday. Of course, all vaccinated members are welcome to wear their face coverings as long as they desire.

For the time being, all members will still get a temperature check upon check-in and have the choice to either show us their epass or fill out the QR code health history questionnaire before entering the facility. We have decided not to require the vaccination history of every member upon check in and take the approach that many businesses will, which would be to use the honor system for individuals entering their establishment.

The health and safety of our members has always been a priority, from voluntarily closing the gym before we were mandated to last year, to the restructuring of our gym and programs to accommodate smaller classes as well as all the cleaning, distancing, mask usage and additional investments in equipment and air filters we’ve made over the past year and change. To date, we have had over 20k check-ins since reopening and still have not had a single transmission of Covid within the gym. Especially now with the gates fully opened for ample air circulation, our estimate that over 90% of our members have already been vaccinated and the decreasing cases in NYC we feel that taking this next step as recommended by the CDC is both prudent and in many ways a positive sign of the recovery from the pandemic. We do not take any of these decisions lightly and in a year of difficult decisions, this quick turn around by state officials gave us much less time than we would have like to put together a statement and a plan, but overall we think this is a step in the right direction. We appreciate everyone’s compliance, support and positivity through all of this and are open to any feedback you may have.

New York is adopting C.D.C. mask guidelines and New Jersey will drop remote learning. – The New York Times

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

Today’s Programming

METCON

Repeat the following interval for 5 total sets:

AMRAP 3:00
3 Power Cleans
6 Push-Ups
18 Double Unders

Rest 1:00

Notes
For each round after the first, pick up where you left off the prior round. Your score is total rounds completed in all 5 intervals cumulatively.
CLN: Choose a medium heavy weight on the cleans that will allow you to perform 3 steady singles with perfect form.
PU: Strict / Incline or Banded
DU: 18 DU / 9 DU / 18 Alt 2 / 36 Single Unders

ASSISTANCE

A1: Floor Chest Fly
3×12-16 Reps

A2: Single Leg DB RDL
3×8-12 each Reps each

A3: Copenhagen Plank
3x:30e

Notes
Work up to three challenging sets on each exercise while prioritizing tension and control.

CrossFit Group Class Programming Template

CFSBK @ Home

Today is Coach Patrick’s first day at CFSBK. Get Stoked!

Starting Strength with Coach Jeremy

The Starting Strength program is an opportunity to spend 8 weeks honing your technique and increasing your capacity at the most fundamental strength movements: Back Squat, Overhead Press, Bench Press and Deadlift. This small group format of 90 minute sessions offers one-on-one guidance, great camaraderie, and a simple roster of movements allowing you time to correct errors and challenge your limits.
Whether you are brand-new to lifting, someone with experience who has struggled to surpass a plateau, or just looking to try something different, by taking the time to focus exclusively on the lifts that support almost ever other activity you do inside (and outside) the gym, you will gain confidence and enhance your performance.

Monday May 10th – Friday July 2nd
This cycle meets at 11AM Monday and Wednesday and Friday

Register Here (3 Spots left!)

Inside CrossFit South Brooklyn: The Docs (Reposted today on CrossFit.com!)

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

Today’s Programming

STRENGTH

A: Sumo Deadlift 3×8

B: Back Squat (you can use %s from Tuesday, Saturday or just perform a 3×5)

C: Press or Bench Press 5×5

D: Chin-Ups 5×5

Notes:
For today’s strength segment, choose an exercise that corresponds to what you have not performed in the prior few days or what you’re least sore from. You can also add a second, non barbell movement as a superset. For example, you might perform Bench Press, but add in some DB Rows or you might do Deadlifts and Chin-Ups

Tomorrow we have cleans and push-ups.

METCON

16:00 AMRAP:
16 cal Row
8 Toes to Bars
16 Alternating DB Snatches

Notes:
T2B: Kipping / Strict / Hanging Leg Raises / Supine Leg Raises
DBS: Alternate hands every rep.

CrossFit Group Class Programming Template

Omar has the power!!!

‘Legends of the Hidden Temple’ Casting Call: How to Audition for the CW Reboot – Decider

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

Today’s Programming

STRENGTH

Back Squat

Level 2
5×5 @65%

Level 1
3×5 Across

Notes:
L2: These are speed squats intended to be performed at a 3-1-X-2 tempo. Rest 60-90 seconds between sets.
L1: 3 sets of 5 reps. These should feel like you’ve got 3-5 reps left in reserve.

METCON

In 20:00:
Run 1 Mile

Then, in the remaining time AMRAP:

4 Kipping C2B Pull-Ups
8 Wall Ball Shots
16 Sit-Ups

Notes:
If your mile time is 10 minutes or so, consider scaling to two laps around the block instead of three.
Pull-Ups: 4 C2B / 4 Kipping / 4 Banded or Strict / 4 Jumping or Ring Rows

CrossFit Group Class Programming Template

CFSBK @ Home

Sasha and Anthony on last week’s row/shoulder press ladder.

CFSBK Increasing our Class Caps

In conjunction with the city’s removal of business capacity limits, effective Wednesday, May 19th we will be adjusting our group class registration as such:

• We are going to increase 597’s capacity limits to 16 members per class
• We are increasing 608 CrossFit class capacity to 8 members per class on weekdays and up to 12 on weekends.
• Open Gym capacity limits will stay the same until we adjust to the new volumes and will eventually be increased as well.

We are very excited to finally be making these adjustments which will allow more people in classes and eventually more members to rejoin the gym. We have been in a tough spot where existing members were having trouble getting into classes during peak hours, while we have been turning away new and returning members for over a month now, all while still losing money in the process. We hope this will make it less competitive to get into peak hours and allow us to bring in some new faces to the gym finally. These changes also imply that we will return to shared equipment (racks, bars etc) in classes in order to accommodate the larger number of participants. With our large roll up gates open and large spaces, we trust that we can still maintain basic social distance and provide a safe and responsible approach to our classes.

New CDC guidance won’t end NY mask mandate yet, Cuomo says – lohud

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

Today’s Programming

STRENGTH

Sumo Deadlift
3×8

Notes:
Work up to three sets of a heavy sumo deadlift. Each rep should be taken from a dead start, no bouncing.

ASSISTANCE

3-5 sets for Quality
2:00 Bike or Row
8-12e 3 point DB Rows
8-12 Decline DB Pull-Overs
12e Single Leg Calve Raises

Notes:
Keep your heart rate elevated and chase the pump.

CrossFit Group Class Programming Template

CFSBK @ Home

Maria on the dumbbell bench.

Virtual Class Zoom Room (Password: CFSBK)
Virtual Yoga: 7am

Today’s Programming

STRENGTH

A: Power Clean + Push Press or Jerk (Heavy Single)

B: Back Squat 3×5 (you can use %s from Tuesday or just perform a 3×5)

C: Bench Press 3×15-20

D: Chin-Ups 5×5-10

Notes:
For today’s strength segment, choose an exercise that corresponds to what you have not performed in the prior few days or what you’re least sore from. You can also add a second, non barbell movement as a superset. For example, you might perform Bench Press, but add in some DB Rows or you might do Deadlifts and Chin-Ups

Tomorrow we have Sumo Deadlifts

METCON

6:00 AMRAP
3 Thrusters
6 Burpees

Notes:
Choose a challening load on the thrusters that will allow you to perform every round unbroken, but really suck. If you have a dificult time racking barbell thrusters, perform heavy DB thrusters instead.

CrossFit Group Class Programming Template

Welcome new CFSBK Coaches Carissa and Patrick!

We’re stoked to announce two new additions to our coaching team! One is a familiar face around the gym and the other is brand new to SBK! Carissa and Patrick exemplified the kind of experience level, values and kindess we look for in sbk coaches. Learn more about them below:

Carissa will start on Wednesday and Friday evening classes.

‘Why Is It Impossible For Me to Cut Down on Screen Time?’ – Vice

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

Today’s Programming

STRENGTH

Bench Press
3×15-20

Notes:
Perform three sets of 15-20 unbroken reps on the bench press. These will be light and BURN. Get to a work weight sooner than later and use your rest periods well.

ASSISTANCE

3-5 Sets for quality/load
130m Farmer’s Carry
8-12 Dips
20-30 Hollow Rocks

Notes:
FC: Use two kettlebell or dumbbells or loadable handles for the farmer’s carries. Use a load where you’ll only need to put the implements down 1-2 times at most.
Dips: Perform these on the rings, matador or using the edge of your bench with your feet propped up on a box.

CrossFit Group Class Programming Template

CFSBK @ Home

Farewell Coach Victoria

Coach Victoria was granted an incredible promotion in her basketball coaching career! The time and bandwidth this opportunity demands is great, and as a result, unfortunately, this will be her last week at the gym. During our extended closure last summer we lost 4 coaches who decided to leave the city and when it came time to reopen, we needed to find a suitable replacement. Victoria was a former member, P.E. teacher, basketball coach and fitness professional who was the perfect fit in a time when we really needed help. I want to thank Coach Victoria on being part of our team and story during one of the most tumultuous times in our gym’s history. She was a key player and will be missed on the floor. Best of luck moving forward with your new endeavors, coach V!

From Coach Victoria:
CFSBK Family,

What an incredible time it has been here with you all. From member to coach, I’m thankful that I got the opportunity to grow in so many ways. Some of you know, I coach basketball and have been for the past 6 years. I take this growth with me to a new opportunity coaching at Abraham Lincoln HS. With this new position, comes greater responsibility and I’m excited for this next chapter in my coaching career.

I am super grateful to David who trusted me with you all and for his dedication in helping me grow as a Crossfit Coach. I’m thankful for my time here coaching you and just chatting with you during class. My last day with you all will be Sunday May 16, but I’ll be dropping in to some classes in the future to hang with you all! Until then, Coach Victoria……OUT! 🙂

How The Mayoral Candidates Will Make Housing More Affordable In NYC – Gothamist

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

Today’s Programming

STRENGTH

Back Squat

Level 2
5×5 @65%

Level 1
3×5 Across

Notes:
Choose a programming path appropriate for you. Level 2 is an intermediate/advanced program for people who have been consistently squatting heavy for at least 6 months to many years.

Level 1 is great for people who have been lifting less than 6 months, who are resetting or don’t have a true 1RM to work from. Monday and Saturday’s Level 1 squats will follow identical rep and set schemes. If you’re going to be coming on both Mondays and Saturdays (or perform these on a la carte days) then be more conservative with your weight jumps per session. Even 5lbs total can add up quickly. These should be performed as sets across for all the work sets. Lifters should start the cycle at a conservative weight where they feel like they’ve got 4-5 reps left in reserve. If time permits, 4, or even 5 work sets may be performed.

METCON

EMOM 15:00
A: 50 Double Unders
B: 25 Kettlebell Swings
C: 5-10 Strict Chin-Ups

Notes:
Perform 5 rounds of the EMOM
DU: If you hit 50 double unders you can call it, otherwise perform as many doubles as you can within the minute. If you’re doing alternating 2 steps or singles, perform AMRAP 1:00.
KB Swings should be ubroken or two sets with a short break.
Chin-Ups: If you’re performing strict chins, the reps may go down through the workout as you fatigue. Don’t do more than 10 or less than 5 in any given round. Scale to banded, ring rows or self assisted.

CrossFit Group Class Programming Template

CFSBK @ Home

Stella about to fly!!!!

12 Books About Women Athletes That Will Keep You Glued To The Page – Buzzfeed

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

Today’s Programming

STRENGTH

Deadlift + Hang Power Clean + Push or Split Jerk

Notes:
Work up to a heavy but technically sound single on the complex.

METCON

AMRAP 15:00:
10 cal Row
5 Strict HSPU
12 cal Row
6 Strict HSPU
14 cal Row
7 Strict HSPU
16 cal Row
8 Strict HSPU
18 cal Row
9 Strict HSPU
20 cal Row
10 Strict HSPU
…

Notes:
Continue up the ladder for 15:00 seeing how far you get. Sub Shoulder Presses out of the rack for Strict HSPUs

CrossFit Group Class Programming Template

CFSBK @ Home

Sara G during Memorial Day Murph last year.

This training template will take us from 5/10/21-6/20/21. The weekly template is listed below by day. There will also be a bias towards workouts that prep us for “Murph” scattered into the first few weeks of the cycle.

MONDAY

Lower Body: Cleans
Clean variations and complexes as stand alone lifts or integrated into mixed modal workouts.

Upper Body: Pressing
Alternating weekly bias between overhead and horizontal pressing

TUESDAY

Lower Body: Back Squats

Choose a programming path appropriate for you. Level 2 is an intermediate/advanced program for people who have been consistently squatting heavy for at least 6 months to many years. Level 1 is great for people who have been lifting less than 6 months, who are resetting or don’t have a true 1RM to work from.

Level 2
Wk1: 5×5 @65%
Wk2: 4×5@70%
Wk3: 4×5@75%
Wk4: 4×5@70%
Wk5: 4×5@75%
Wk6: 3×5@80%

Tuesdays Level 2 squats will have a strength bias, while Saturday’s Level 2 squats will have a speed bias. Intermediate and advanced lifters can use their recent 1RMs from the last cycle to apply %s to the following 6 weeks of programming. After the cycle we’ll retest a heavy single.

Level 1
Wk1: 3×5
Wk2: 3×5
Wk3: 3×5
Wk4: 3×3
Wk5: 3×3
Wk6: 5×1

Monday and Saturday’s Level 1 squats will follow identical rep and set schemes. If you’re going to be coming on Mondays and Saturdays (or perform these on a la carte days) then be more conservative with your weight jumps per session. Even 5lbs total can add up quickly. These should be performed as sets across for all the work sets. Lifters should start the cycle at a conservative weight where they feel like they’ve got 4-5 reps left in reserve. If time permits, 4, or even 5 work sets may be performed.

Upper Body: Pulling Strength
Strict pull-ups, kipping pull-ups, horizontal pulling etc.

WEDNESDAY

Upper Body: Pressing
Alternating weekly bias between overhead and horizontal pressing. Wednesday and Monday’s press biases will compliment each other.

Intensity:
Wednesdays assistance and conditioning will often be for quality, skill based or bodybuilding style programming versus higher intensity conditioning.

There is no lower body bias but there is always an intention to perform well rounded workouts that can include things like carries, swings, step-ups etc.

THURSDAY

A La Carte Strength
This day you’ll be able to choose your own strength focus with options that relate to prior or upcoming days. We’ll provide 4-5 options for a primary exercise and you’ll also have the option of making it into a super set with a lower skill bodyweight or dumbbell exercise.

Metcons will be varied and compliment the surrounding programming.

FRIDAY

Lower Body: Hinge Bias
We’ll be performing cleans, deadlifts and similar hinge biased exercises

Intensity:
Wednesdays assistance and conditioning will often be for quality, skill based or bodybuilding style programming versus higher intensity conditioning.

There is no upper body bias but there is always an intention to perform well rounded workouts that can include things like holds, carries and some lower volume pressing and pulling.

SATURDAY

Lower Body: Back Squats

Choose a programming path appropriate for you. Level 2 is an intermediate/advanced program for people who have been consistently squatting heavy for at least 6 months to many years. Level 1 is great for people who have been lifting less than 6 months, who are resetting or don’t have a true 1RM to work from.

Level 2: Speed Squats
Wk1: 5×5@ 45%
Wk2: 5×5@50%
Wk3: 5×5@55%
Wk4: 5×5@50%
Wk5: 5×5@55%
Wk6: 5×5@60%

These lower % weights are intended to have the concentric portion performed at high velocity. Follow the tempo of 3-1-X-2. Speed squats are great for developing production of high threshold motor unit contractions. If you remember your high school physics, force= mass x acceleration. We can still produce high levels of force with lighter weights (mass) if we keep the speed on the way up (acceleration) as fast as possible. Sets should be performed with 60-90 second rest periods.

Level 1
Wk1: 3×5
Wk2: 3×5
Wk3: 3×5
Wk4: 3×3
Wk5: 3×3
Wk6: 5×1

Monday and Saturday’s Level 1 squats will follow identical rep and set schemes. If you’re going to be coming on Mondays and Saturdays (or perform these on a la carte days) then be more conservative with your weight jumps per session. Even 5lbs total can add up quickly. These should be performed as sets across for all the work sets. Lifters should start the cycle at a conservative weight where they feel like they’ve got 4-5 reps left in reserve. If time permits, 4, or even 5 work sets may be performed.

Upper Body: Pulling Strength
Strict pull-ups, kipping pull-ups, horizontal pulling etc.

SUNDAY

A La Carte Strength
This day you’ll be able to choose your own strength focus with options that relate to prior or upcoming days. We’ll provide 4-5 options for a primary exercise and you’ll also have the option of making it into a super set with a lower skill bodyweight or dumbbell exercise.

Metcons will be varied and compliment the surrounding programming.

‘How Can I Make Peace With the Life I Have?’ – The Cut