CrossFit South Brooklyn

Established 2007

Thursday 2.4.21

Posted on

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

Today’s Programming

STRENGTH

Split Jerk Rhythm Dips

Notes:
These lifts are taken out of rack today. Spend the first 10 minutes or so working the Split Jerk Rhythm Dips and if you’re feeling good finish out with a few conventional Split Jerk. Watch the video below before class to prep yourself for reracking the bar after each rep.

ASSISTANCE

3-5 Sets of:
3 Front Squats
8-12e Bent Over Rows
8-12 Seated DB Arnold Presses

Notes:
Work through the three exercises finding challenging loads on each of the movement.

CrossFit Group Class Programming Template


How to Lower Jerks Without Dying

The Pandemic Has Erased Entire Categories of Friendship The Atlantic

Wednesday 2.3.21

Posted on

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

Today’s Programming:

SKILL/STRENGTH

Choose one track to work on based on your current abilities. Focus on low volume, high quality skill work that will not burn you out before the workout.

A: 1-3 Jumping Bar Muscle-Ups / Bar Muscle-Ups
Buy in: 5+ Strict Pull-Ups / 5+ Kipping Pull-Ups

B: 3 Kipping Pull-Ups
Buy in: 3+ Strict Pull-Ups

C: 3×5 Banded or Self Assisted Pull-Ups

METCON

5 Rounds for time:
3 Bar Muscle-Ups or 6 Chest to Bar Kipping Pull-Ups
9 Devil’s Presses
27 Double Unders

Notes:
Pull-Ups/BMU
A: Bar Muscle-Ups
B: CTB Kipping Pull-Ups
C: Kipping Pull-Ups
D: 9 Ring Rows

ASSISTANCE

3 Sets:
12 Seated Curls
16 Supine Leg Raises

CrossFit Group Class Programming Template

CFSBK @ Home

Warm Up

2 – 3 Rounds:
6 x Inchworm + 1 Push Up
:30 Hollow Hold
12 x Alt Jump Lunges

Strength

A1. Pistols or Goblet Kickstand Pistols
4 x 6 – 10 Reps Each

A2. Bicep Curls
4 x Max Reps

A3. Supine Leg Raises
4 x 12 – 14 Reps

Notes:
Bicep Curls – You can opt to perform single or double arm bicep curls depending on the weight you have at home.

Conditioning:

5 Rounds for Time:
3ea Single Arm Bent Over Rows
6ea Single Arm Devil’s Presses
27 Low Box Runners

Notes:
Low Box Runners: Count one foot for reps. If you have a Jump Rope at home you can perform 27 Double Under or an appropriate scaling option on the jump rope.

Join us for our first pay what you can (even if it’s just a smile) BIPOC centered yoga class. Classes will be held every Saturday at 10:30am starting February 6th.

I think this is the one to put up. I don't want to do anymore. Its a lot to say in 1min 30

Description

This is a chance to share in community, engage in solidarity, healing, and build a deeper embodiment of one’s true self for liberation and autonomy on this life journey. Take up space!

Each class starts with a group check-in and is followed by a gratitude-filled loving-kindness meditation. This allows us to release and surrender to what is, quiet the mind and usher us into the energy of wholeness and receptivity. From our meditation, we will begin our yoga asana practice.

The first half of our yoga asana practice will be restorative Yin poses that are held anywhere from 2-5 min. These deep holds provide us space within and without to discern what is needed in our life, and what’s trying to emerge. The longer holds also allow us to do deep work on the connective tissues (fascia, tendons, ligaments) and meridians (energy channels) bringing balance to our organs.

The second half of class is dedicated to Yang sequencing where we will pick up speed and build heat. The dynamic postures synchronized with the breath will help us burn away anything that no longer serves us while building strength and stamina.

After Savasana space will be held for anyone that wants to engage in a group discussion.

Yoga means “union” in Sanskrit and can manifest in many forms. However, classically, it is an ancient Indian philosophy that goes beyond just physical postures.  The 8 limb path of Yoga provides guidelines on how to live a more balanced, conscious life. It is our hope that each class can provide more insight into this beautiful philosophy so that you may begin to find harmony in your life.

Schedule

Saturdays at 10:30 am starting 2/6/21

Time Length

75 min

Who is this class for?

Literally any melanated body. (Black, Indigenous, People of Color) from newbie to the advanced yogi practitioner. A place for any person of color who wishes to improve their mental, physical, and emotional well-being.

Fragrances Used

Lavender and Eucalyptus essential oils will be used as aromatherapy. If you have any allergies please let Christine know and arrangements can be made in future classes.
Email: christinesheilawilliams@gmail.com

About the Instructor

Christine began her yoga journey as an undergrad at a performing arts conservatory. It was a required class for all acting majors and Christine hated every minute of it. Sitting with her insecurities and constantly being confronted by her limitations was annoying but also very necessary for personal growth. However, when she graduated college the habit stopped.

It wasn’t until a traumatic event in 2018 that she decided to turn to yoga once again and found a love for the grounding practice. She became more attuned to the present moment and developed a more accepting, loving embrace for every moment she found herself in, which led to a healthier more balanced sense of self. When Quarantina’s 2020 reign hit, Christine found herself at square one. The negative habits and narratives she thought she had released years ago popped up seemingly overnight which led her to complete a 200hr Yoga Alliance Approved Teacher Training. The training allowed her to really explore her shadow self and to pivot towards a higher form of self-love. Christine routinely incorporates yoga and meditation into kickbacks with friends and it has made the bonds much stronger. Yoga asanas and meditation really can provide that thing you’re looking for beloved, and she wants you to experience it for yourself! It’s Christine’s intention to serve anyone seeking a healing space to be seen, and supported on their journey of growth. Take up space sis!

Price

Suggested price:$30 or one class credit/ Admission price: pay what you can $0-30
Sign Up!

The People the Suburbs Were Built for Are Gone VICE

Tuesday 2.2.21

Posted on

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

Morning classes have been cancelled due to inclement weather. We’ll see you in the evening, stay warm everyone.

Today’s Programming

Bench Press
8-8-8

Notes:
Work up to a heavy but submax 8. Keep 1-2 reps in reserve, work sets may be progressive or across. Next week we’ll cycle back to Shoulder Press for 5s then Bench Press 5s the week after that.

METCON

OPEN WORKOUT 11.2

AMRAP 15:00
9 Deadlifts 155/100
12 Push-Ups
15 Box Jumps 24″/20″

Notes
This is the second CrossFit Open workout from 2011. It was the first and last time we saw push-ups in the Open due to their difficulty managing standards, but still a great workout. The original workout has these written as hand release push-ups, but we’re going to run today’s workout as traditional push-ups today.
Competition loads for this workout are 155/100 on the deadlift and 24/20″ on the box jumps.

Push-Ups
12 Push-Ups
6-8 Push-Ups
12 Elevated or Banded Push-Ups

Workout Demo with Denae Brown (11 Rounds + 12 Box Jumps)

CrossFit Group Class Programming Template

CFSBK @ Home

Warm Up

2 – 3 Rounds:
6ea WGS
12 Alt Thoracic Bridges
12 NP Burpees

Strength

A1. Split Stance Goblet Goodmornings
4 x 8 – 10 Reps Each

A2. Bench/Couch Dips
4 x 10- 12 Reps

A3. Single Arm Turkish Sit Ups
4 x 10 – 12 Each

Conditioning

AMRAP 15:00
9ea Single Arm Deadlifts
12 Push-Ups
15 Gate Swings


¡ǝpᴉɹԀ uʍoɹq sɐɥ sᴉɹʞ

Custom Crosswords by Stella Z

Stella, a crossword constructor who’s had puzzles published in the New York Times, the Los Angeles Times, The Atlantic Magazine, USA Today, Newsday, and others, makes custom crossword puzzles on commission. Despite her reputation as a lover of the hardest crosswords out there, she can make you a puzzle that’s easy, hard, or anywhere in between. If you want to commission her to make a puzzle for a very special birthday gift, wedding celebration, or marriage proposal, hit her up at stellavision at gmail. And if you just want to solve a very hard puzzle she makes every other Wednesday, check out her website: ToughAsNails.net.

Below is a custom puzzle that Stella made for fellow CFSBKers Lauren and Steven as wedding present. A larger version can be found here, and the answers can be found here. Enjoy the snow day activity!

These Two Men Are on a Mission to Save CrossFit Men’s Health

Monday 2.1.21

Posted on

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

Today’s Programming

STRENGTH

Pause Back Squat
3-3-3

Notes
Work up to a challenging but perfect 3 on the pause back squat. Next week there will be pause singles then we will repeat the prior three weeks of rep schemes without the pause.

METCON

5 Rounds for time of:
16 Calorie Row
14 (total) Weighted Box Step-Ups
12 Shoulder Presses

Notes:
WTDSU: Use 2 DBs or KBs for loading on the box. The box height should be such that your hip crease breaks parallel when stepping on the box, no need to go much higher. Choose a load that will challenge but but allow you to move consistently for all 14 reps.
SP: Choose a moderate load that will allow you to complete the work in 1-3 sets.

CrossFit Group Class Programming Template

CFSBK @ Home

Warm Up

2 – 3 Rounds:
16 Squat Thoracic Rotations
8 Yoga Push Ups
16 Alt Lateral Lunges

Strength

A1. 1 Single Arm Overhead Squat + 2 Single Arm Overhead Alt Forward Lunges
4 x 8 – 10 Reps Each

A2. Single Arm Half Kneeling Overhead Presses
4 x 8 – 10 Reps Each

A3. Goblet Carry
4 x 1:00

Conditioning

10 Rounds for time of:
1 – 3 Strict HSPU or 3 – 6 Box Piked HSPU
8 Alt Goblet Reverse Lunges
6 Burpees Over Something

*HSPU – choose a an appropriate number of HSPU that will allow you to perform all sets unbroken.


Mo looking very Zen as he finishes out his single arm holds yesterday

CFSBK Open Roster

The CrossFit Open starts on March 11th and runs for three weeks. As always we’ll be running the Open workouts in house as well as the @ Home versions on Saturdays. The Open is a great opportunity to push yourself a little harder and benchmark your current fitness level against the world!

Eric Arbitman
Gerry Mullany
Pierre Davidoff
Jennifer Wuotinen
Melissa Krakowski
Charles Smith
Patrick Sullivan
Cathy Kolcun
Omar Francis
Sarah McGrath
Thomas Hinton
Lee Savage
Lizzie Donahue
Dan Conroy
Michael Giordano
Adam Pearce
David Osorio
Eric Flaxman
Theodora Andriotis
Joseph Sinchak
Bjorn Bellenbaum
Sheryl Cohen
Runit Chhaya
Sara Tarullo
Adam Nassr
Michael Rhys

Sign up for the 2021 CrossFit Open here!

Kick rocks, assholes. Pennsylvania Gym Owner Arrested, Loses CrossFit Affiliation After Storming US Capitol The Morning Chalk Up

Sunday 1.31.21

Posted on

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

Today’s Programming

METCON

4 Intervals of:
Row 250m
5 Strict Pull-Ups
10 Burpees
15 Kettlebell Swings

-Rest 3:00-

Notes
Go HARD on each interval. Burpees should be a sprint and the Kettlebell should be heavy and unbroken

ASSISTANCE

3 Sets:
1:00e Single Arm Farmers Hold
10-12 Shoulder External Rotation + Prone Press out

CrossFit Group Class Programming Template


Cheryl getting her ab pump on with some weighted Sit-Ups

5 Things I Know to Be True About Running a CrossFit Gym

Posted on DateTuesday, July 29, 2014 on Inside The Affiliate

As we’ve mentioned on Inside the Affiliate before, coaching skill is only a small part of what it takes to run an affiliate, and there are countless other qualities that are required to excel in this business. For starters: the ability to manage people, make tough or sometimes unpopular decisions, listen to your instincts, and the humility to know that you won’t always be right. Two weeks ago, we talked about how to start a great gym. This week, I’m sharing 5 things I’ve learned since starting CrossFit South Brooklyn and growing it into a thriving affiliate.  

1. You must be good with people.

If you’re not comfortable working with a variety of personalities, this might not be the profession for you. As any seasoned coach or trainer knows, a huge part of this business requires the social fluency to deal with a vast spectrum of people on a daily basis. This skill becomes even more critical when running an affiliate, as your reactions and responses to different situations carry greater weight and begin to represent the ethos of the business itself. If people easily get under your skin, I recommend treading lightly—how you interact with members, coaches, or partners can easily turn a potential success into a frustrating mess.  

2. Your business will profit from organic growth,

If you know anything about evolution in nature, you know that small mutations in DNA lead to extremely adapted creatures with less chance of extinction—and these mutations happen organically, often leading to unexpected results. If you let it, your business can also grow in organic ways that stretch beyond what you could have imagined, and for the better.

To that end, realize it’s okay to let go of some control and allow things to happen organically within your community of coaches and members. I often hear people complain that business owners in many fields, not just fitness, try to micromanage everything and don’t trust people enough to let them explore new ways of doing things—even if those news ways mean possibly making mistakes. This kind of rigidity stifles an important creative element that is necessary to grow a business (and I think it is one of the reasons many gyms have high turnover rates with their coaching staff). Your affiliate will become larger than you or your original vision, for the better, so embrace the process of organic growth.

3. Learn what’s most important when it comes to hiring great coaches.

When I first moved to New York City, I had the good fortune of being hired by an insightful coach who taught me that for the most part, any dedicated, intelligent person could learn the skills required to become an exceptional coach. Learning how to identify and triage movement faults, effective cueing, and the nuts and bolts of programming and kinesiology can be both taught and learned. Shitty personality traits, however, are much harder to modify in adults and often fall well beyond the scope of any affiliate owner who is looking to train or mold a coach.


So, hire based on personality first, then potential. Make sure that the people you hire have the people-person qualities we outlined in Number 1—namely, the maturity to be professional and work well with a variety of personalities. We are in the service industry, and the success and reputation of your gym depends on having a staff that honestly cares about the people they’re working with. Individuals who are condescending, impatient, and create drama in your gym are to be avoided at all costs, in my opinion. These people can corrode and undermine the culture you’ve created by placing their own interests and biases above the greater common goal of helping run a great affiliate.

Until this week, all of CFSBK’s coaches have been hired from within our community after they first demonstrated an interest in learning the “hard skills” of becoming a coach and second, all the “soft skills” of personality I mentioned above. Hiring from within certainly isn’t the only way to do things, and we are pleased to have just hired our first coach from outside our community. Each day may not be a warm and fuzzy love fest at your gym, but curate your staff wisely and avoid countless headaches and major potential damage control down the line.

4. Learn to manage your time.

Be forewarned: running a business means there are lots of random things that come up that fall outside the purview of coaching and running classes, and those things only increase as your business grows. For example, dealing with health insurance reps and paperwork now requires a sizable amount of my time, since CFSBK became successful enough to offer health insurance to our full-time coaches. As best as you can, learn how to manage your time efficiently, so you have the capacity to deal with the unexpected stuff. Also, there are a lot of emails—like, way too many emails. Get good at dealing with these.

5. Don’t cut corners when it comes to the details, and be the person you’d want to hire.

In the early days of CFSBK, I did everything from the blog, to cleaning the floors and organizing the equipment on a daily basis. Know that there are going to be days when you start to lose sight of why this is important—but taking pride in all the little things helps you appreciate the entire spectrum of work that goes into running a tight ship.

One of the best ways to be an empathetic manager is to first become a dedicated employee in your own business. Especially in the future, when you’re not the one doing it all, you’ll be glad that you know what goes into executing each detail well. On the days when you’re tired and want to start cutting corners, remember that details matter and every little piece, even those that are less glamorous, is an important part of a much larger whole.

Fran Lebowitz’s One-Star Amazon Reviews The New Yorker

Saturday 1.30.21

Posted on

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

Today’s Programming

METCON

AMRAP 16:00
16 Cal Bike
12 Box Jumps
8 Push Presses

Notes
Push Presses taken out of rack. Choose a heavy load that you can complete each round in 1-2 sets.

ASSISTANCE

3-4 Sets of:
12 Alternating Reverse Barbell Lunges
1:30 Plank

Notes
Choose a load that will challenge you but allow you to perform the lunges unbroken with perfect form. Aim to do the planks without resting. If you’re coming back on Monday to squat pause 3s go a little easier on the lunges today.

CrossFit Group Class Programming Template

CFSBK @ Home

Workout of the Day

5 Rounds of :30 Work/:30 Rest (35:00)
1. Goblet Squats
2. (:15ea) Single Arm Push Presses (or HSPU)
3. Gate Swings
4. Plank
5. Goblet Reverse Lunges
6. Up & Over Abs
7. Jumping Jacks

Join us for our first pay what you can (even if it’s just a smile) BIPOC centered yoga class. Classes will be held every Saturday at 10:30am starting February 6th.

I think this is the one to put up. I don't want to do anymore. Its a lot to say in 1min 30

Description

This is a chance to share in community, engage in solidarity, healing, and build a deeper embodiment of one’s true self for liberation and autonomy on this life journey. Take up space!

Each class starts with a group check-in and is followed by a gratitude-filled loving-kindness meditation. This allows us to release and surrender to what is, quiet the mind and usher us into the energy of wholeness and receptivity. From our meditation, we will begin our yoga asana practice.

The first half of our yoga asana practice will be restorative Yin poses that are held anywhere from 2-5 min. These deep holds provide us space within and without to discern what is needed in our life, and what’s trying to emerge. The longer holds also allow us to do deep work on the connective tissues (fascia, tendons, ligaments) and meridians (energy channels) bringing balance to our organs.

The second half of class is dedicated to Yang sequencing where we will pick up speed and build heat. The dynamic postures synchronized with the breath will help us burn away anything that no longer serves us while building strength and stamina.

After Savasana space will be held for anyone that wants to engage in a group discussion.

Yoga means “union” in Sanskrit and can manifest in many forms. However, classically, it is an ancient Indian philosophy that goes beyond just physical postures.  The 8 limb path of Yoga provides guidelines on how to live a more balanced, conscious life. It is our hope that each class can provide more insight into this beautiful philosophy so that you may begin to find harmony in your life.

Schedule

Saturdays at 10:30 am starting 2/6/21

Time Lenth

75 min

Who is this class for?

Literally any melanated body. (Black, Indigenous, People of Color) from newbie to the advanced yogi practitioner. A place for any person of color who wishes to improve their mental, physical, and emotional well-being.

Fragrances Use

Lavender and Eucalyptus essential oils will be used as aromatherapy. If you have any allergies please let Christine know and arrangements can be made in future classes.
Email: christinesheilawilliams@gmail.com

About the Instructor

Christine began her yoga journey as an undergrad at a performing arts conservatory. It was a required class for all acting majors and Christine hated every minute of it. Sitting with her insecurities and constantly being confronted by her limitations was annoying but also very necessary for personal growth. However, when she graduated college the habit stopped.

It wasn’t until a traumatic event in 2018 that she decided to turn to yoga once again and found a love for the grounding practice. She became more attuned to the present moment and developed a more accepting, loving embrace for every moment she found herself in, which led to a healthier more balanced sense of self. When Quarantina’s 2020 reign hit, Christine found herself at square one. The negative habits and narratives she thought she had released years ago popped up seemingly overnight which led her to complete a 200hr Yoga Alliance Approved Teacher Training. The training allowed her to really explore her shadow self and to pivot towards a higher form of self-love. Christine routinely incorporates yoga and meditation into kickbacks with friends and it has made the bonds much stronger. Yoga asanas and meditation really can provide that thing you’re looking for beloved, and she wants you to experience it for yourself! It’s Christine’s intention to serve anyone seeking a healing space to be seen, and supported on their journey of growth. Take up space sis!

Price

Suggested price:$30/ Admission price: pay what you can $0-30
Sign Up!

Friday 1.29.21

Posted on

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

Today’s Programming

SKILL/STRENGTH

High Hang Muscle Snatch
+
High Hang Power Snatch
+
OHS

Notes
This is our first time snatching since reopening! Go light on weight and use it more as a technique and position day than anything else.

METCON

50-40-30-20-10 Reps for time of:
Double Unders
Kettlebell Swings
Anchored Sit-Ups

Notes
Move quickly and use a medium/light kettlebell that will allow you to move unbroken through most or all of your sets. Scale the Jump Rope to Alt2 or double volume single unders.

CrossFit Group Class Programming Template

CFSBK @ Home

20:00 EZ Pace

1:00 Low Box Runners or Jump Rope
6 – 8ea Half Kneeling Windmills
20 KB/DB Swings
15 Weighted Sit Ups

DB/KB Complex

3 – 5 Sets Each Side:
6 Single Arm DB Hang Snatch
+ 6 Single Arm Hang Clean + Press
+ 6 Offset Reverse Lunge
+ 6 Single Arm Bent Over Row

Untitled
Coach David talking about the importance of your mindset, set up process and intention of speed when pulling heavy singles.

Rent Michelle B’s Hudson Valley Home

CFSBKer Michelle B is offering her upstate rental house at a friends and family rate for fellow gym members if anyone is interested. You can see the Vrbo listing here, however contact her directly at michellekb71 @ gmail.com to book!!

About the house:
658 New Forge Road 2 in Ancram, NY (aka “the house with the yellow door”)  is a ranch style one story house with 4 bedrooms and 3 1/2 baths.  It is basically split into two “wings” with the kitchen/dining/living room area in the middle. On one side there is a room with a queen bed, a single bed and a single bunk. It is a very cute little space perfect for a group of kids or a family with small children.  The other is a large room with a vaulted ceiling and a large front window with a seating area and queen bed. There is a bathroom with a shower and double sink as well as a powder room. This side can be entered from the back door which leads into the mudroom and then onto the 2 bedrooms.
 
The other side of the common area has a bedroom with a king sized bed and ensuite bathroom and the other bedroom has 2 single beds and a full bathroom with a bathtub in the hallway.  
 
The common area is open plan. The living room has a large sectional couch, a 55 inch Smart TV and a wood burning stove. The kitchen has all new appliances and is very well stocked with everything a chef could need (we think). The dining table is extendable so can seat up to 12 with the leaves added. Patio doors lead from the living area to the large patio.  Outside, there is a Weber Gas Grill, charcoal grill, a small smoker and a table for dining alfresco or playing games in the evening. There is also a new washer and dryer in a separate laundry room off of the kitchen which also has a large pantry.
 
The house sits on 7 acres so there is plenty of space to run around and explore. The previous owner has created some lovely walking trails in the woods along the top of the property and he still maintains them. There are lovely views of the Catskill mountains and we have Adirondack chairs on the hilltop where you can enjoy the view whilst breathing the country air.  
 
The road itself is now a dead end all the way to the creek.  We walk down the middle of the unpaved road to the creek with the dog who is free to run where she wants. The kids will often walk down to the creek to play, skim stones, catch crayfish, and generally get muddy doing fun kids in nature stuff. 

We’re not dead. Are Gyms Dead? Why Home Workouts Are Here to Stay WSJ (requires subscription)

Thursday 1.28.21

Posted on

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

Today’s Programming

STRENGTH

E2MOM 16:00
1 Clean + 1 FSQ + 1 Split Jerk

Notes
Every other minute for 16 minutes (8 work sets) perform a heavy but sub max set of the complex. You may increase weight as needed or stay at a weight that feels heavy enough. The first clean should be a full (squat) clean.

ASSISTANCE

3-5 Sets of:
1:30 Air Bike, Recovery pace
15 Ring Rows
15 Dumbbell Bench Press

Notes:
Use the bike as a recovery/flush out and go a little harder on the Row/Bench.

CrossFit Group Class Programming Template


The before times! 2019 Art Show. Below are some fun shots from the night.. see the full Flickr album here.

Emily A’s band playing a set

Robert L getting tattooed by fellow CFSBKer Jim Gentry

The art of Josh Lammers

Cydney doing a DJ set

Sounds about right.
Barge Full of Gowanus Sludge Sinks Into Gowanus Sludge

Wednesday 1.27.20

Posted on

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

Today’s Programming:

Skill

Kipping & Bar Muscle-Ups

Part 1:
5×5 Kip Swings

Part 2:
Option 1: Leg Assisted Kipping Bar Muscle-Ups

Option 2: Self Assisted or Banded Pull-Ups + Supports

METCON

AMRAP 20:00
21 Cal Row
15 Burpees
9 Dumbbell Hang Cleans

Notes
Depending on your lower body soreness from prior workouts, if you would prefer to perform the cleans as power cleans you may. Try to go heavy on these

CrossFit Group Class Programming Template

CFSBK @ Home

Warm Up

2 – 3 Rounds:
12 Alt Scorpion Stretch
12 Air Squats
6ea Side Plank Rotations

Strength

A1. Pistols or Goblet Kickstand Pistols
4 x 6 – 10 Reps Each

A2. Single Arm High Pull
4 x 10 – 12 Reps Each

A3. Russian Twists
4 x 12 – 14 Reps

Conditioning

12:00 AMRAP
6ea Single Arm Hang Squat Cleans
9 Burpees
12 V Ups

A note from one of our CrossFit Teenagers

We recently asked one of our long time CrossFit Teens to tell us about their experience training at the gym for the past 4 years. We got this amazing write up below! Enjoy!

My name is Elijah, and I’m 14 years old. I was introduced to CrossFit by my dad about 6 years ago, and really have liked it ever since. When I started doing kids classes in 2014, I was 8 years old, and I remember how cool and grown-up it felt to be working out in an actual gym. And to my 3rd grade self, the gym had a very pirate-esque, heavy metal kind of vibe that made it all the more attractive. (I also got to go on my iPad after the kids class was over and I waited for my dad to finish working out, which was a plus.) CrossFit also appealed to me in a way that other kinds of exercise didn’t, at the time. Not only did it genuinely feel useful to real-life situations, but I discovered that it was a kind of activity that you could sort of start without any previous experience, unlike most sports.

Now, 6 years later, though the reasons have changed, my enthusiasm for the gym has only grown. For a few years, I did the pre-teens and then teens classes, and in early 2020 started doing PT with Lynsey. I’ve continued this throughout the pandemic – via facetime, of course, until September, when the gym reopened. In the early days of lockdown, training sessions with Lynsey brought some much needed order and routine when things felt totally out of control. It’s been great to be back in the gym these past few months, though, and continue working on certain movement patterns. I’ve come to appreciate the relatively linear and incredibly satisfying progress that comes with steady and focused training.

There are certainly numerous benefits to strength training at this age. Not only does it give me a solid foundation on which to build on as I get older, but it helps with other activities as well. There’s still a lot for me to learn and I’m really just getting started. But I look forward to continuing with it and making more progress. Huge thanks to Lynsey without whom none of this would have been possible!

Tuesday 1.26.21

Posted on

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

Today’s Programming

Strength

Shoulder Press
8-8-8

Notes
Perform three progressive or across sets of a shoulder press. With the exception of the first rep, try to not pause at the bottom of each rep. Instead use your lockout overhead for a pause if you need it.

METCON

6 Rounds for Reps of:
:30 Max reps Double-Unders
:30 Rest
:30 Max Reps Deadlifts
:30 Rest
:30 Max Reps DB Push Press
:30 Rest

Notes
These should be light weight and unbroken for each :30 intervals
Double Unders: Aim for 40-50+ reps per set. Normal Alt2 and Single under scales
Deadlifts: Aim for around 15 unbroken reps per set (+/155/135/95/75/55..)
Push Press: Aim for 15-20+ reps per set unbroken (+/35/25/20/15..)

CrossFit Group Class Programming Template

CFSBK @ Home

Warm Up

2 – 3 Rounds:
10 Inchworms w/Shoulder Taps
20 Alt KB/DB Swings
:30 Reverse Plank Bridge

Strength

A1. Single Arm DB Deadlifts
4 x 8 – 10 Reps Each

A2. Bench/Couch Dips
4 x 10- 12 Reps

A3. Single Arm Weighted Hollow Hold
4 x :30ea

Conditioning

EMOM 12:00
A: :40 Jump Rope/Low Box Runners
B: 10ea Single Arm Suitcase Deadlifts
C: 20 Plank KB/DB Pull Throughs
D: 10ea DB Press or Push Presses


Dan Snatching at Open Gym
Photo by Sam A

CrossFit Group Class Training Template

Dates: 1.25.21-3.7.21

This training cycle will take us up to the beginning of the 2021 CrossFit Open which starts on March 11th. With that in mind, we’re going to see the reintroduction of Snatching which will take place on Fridays. We will additionally be including regular gymnastics skill work on Wednesdays with movements like bar muscle-ups, ring muscle-ups and kipping pull-ups. In the prior cycle we focused on ring dips and support strength, so we hope to carry that development into more challenging gymnastic movements. We’ll also be working in some CrossFit Open workouts throughout the cycle. There are no dedicated pulling strength days this cycle, instead pull-ups and rows will be programmed in at varying days throughout the week. Otherwise, you should expect well rounded and challenging workouts with an emphasis on joint balance, strength and longevity.

Monday: Back Squat Strength bias
Week 1: Pause 5-5-5
Week 2: Pause 3-3-3
Week 3: Pause 1-1-1
Week 4: 5-5-5
Week 5: 3-3-3
Week 6: 1-1-1

Tuesdays: Press 1
Alternating between Bench Press and Shoulder Press variations
Week 1: Shoulder Press 8-8-8
Week 2: Bench Press 8-8-8
Week 3: Shoulder Press 5-5-5
Week 4: Bench Press 5-5-5
Week 5: Shoulder Press 5-3-1
Week 6: Bench Press 5-3-1

Wednesdays: Gymnastics Skill
Varying exposures to Bar or Ring Muscle-Ups as well as Kipping pull-Ups

Thursdays: Cleans and Front Squats
We’ll focus on full cleans with or without Jerks as well as using this as a secondary Squat Strength day.

Friday: Snatches
The return of the Snatch! We’ll start with basic progressions and complexes working towards the full lift through the 6 weeks.

Saturday/Sunday: Varied
Weekends will not have dedicated movements assigned to them, rather we’ll keep it varied and as always.. “fun”.

As always, this information will live on the CrossFit Group Class Programming Template Page

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