CFSBK Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am, 12pm & 6pm
Morning Mindfulness: 8am
Fit55 @ Home: 11am Fit55 Zoom Room (Password: fit55)

Today’s Programming

STRENGTH

Wide Grip Pause Bench Press
3×8-12 reps

Notes
Assume a Grip about a hand width wider than your typical bench press grip. Pause for a 1 beat at the bottom of each rep. Leave 2-3 reps in reserve each set.

METCON

16:00 AMRAP
12 Weighted Step-Ups
12 Tuck-Ups
12 Ring Push-Ups

Notes
Use two heavy Dumbbells or Kettlebells for the step-ups and choose a box height such that your hip crease is just below your knee when the foot is on top of the box.
Push-Ups: By in for ring push-ups should be the ability to do around 15-20+ unbroken strict push-ups. Ring / Standard / Incline or Banded

CrossFit Group Class Programming Template

CFSBK @ Home

Fit55 @ Home

Who says our CFSBK @ Home classes are just for sapiens? Whiskey (Jody P’s pup) getting a good look at the movement demo

Jolene (Bardcore | Medieval Style) Hildegard von Blingin’

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

Today’s Programming

Workout of the Day

STRENGTH

Back Squat
1-1-1
80% Rep out

Notes:
Work up to a heavy but submax single. We are not spotting today so try to keep 1 rep in reserve on these single attempts.
For the rep out, aim to get 5-8+ reps.
If you havent done many of the squat workouts leading up to this single, perform 5-5-5-5 instead.

METCON

7:00 AMRAP
49 Double Unders
14ea Singe Arm DB Push Press

Rest 2:00

7:00 AMRAP
49 Double Unders
7ea Single Arm DB Thrusters

Notes:
JR: The JR shouldn’t take more than around a minute to complete. 49 DU / 30 DU / 50 alt 2 / 75 SU (movement sub: 20 anchored sit-ups)
DB: Try to go heavy on the DB. For the PP You can break the 12e into 7R, 7L, 7R, 7L if you’d like.

CrossFit Group Class Programming Template

CFSBK @ Home

Bask in the glory of Alona’s Kettlebell Swing

And Play Like a Girl She Did
Vanderbilt’s Sarah Fuller is the first woman to play Power 5 football. She’s been a long time coming. NYT

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

Workout of the Day

STRENGTH

EMOM 15:00
A: 8 Touch and Go Deadlifts
B: 5 Chin-Ups
C: Rest

Notes:
Deadlifts should be unbroken with progressive or consistent loading.
If 5 Chin-Ups are easy for you add some external load. Regardless, its okay if you have to do it as 3/2 or broken up otherwise within the minute. Otherwise perform 5 banded or 8 self assisted to scale down.

METCON

EMOM 16:00
A: 15 Kettlebell Swings
B: 10-15 Burpees

Notes:
Choose a medium heavy weight on the Kettlebell that will allow you to go unbroken.
Burpees should be done in under :45

CrossFit Group Class Programming Template

Steven taking the 40lb DB for a ride

How Effective Are Temperature Checks for COVID-19? The Atlantic

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

Today’s Programming

Workout of the Day

With one partner working at a time, complete the following workout.

3 Rounds for Time:
540m Medball Run
40 Barbell or Dumbell Thrusters
50 Cal Bike

example:
partner A runs 270m
partner B runs 270m
Partner A does 10 Thrusters
Partner B does 10 Thrusters
Partner A does 10 Thrusters
Partner B does 10 Thrusters
Partner A bikes 25 cals
Partber B bikes 25 cals
Then repeat two more times.

Partners may break up the thrusters and bike however they would like.
Thruster weight should be such that you don’t want to do more than 10 or so reps in a set.

Guided Recovery

Your coach will guide the group through some active recovery and correctives so you can leave the gym humming like a bird.

CrossFit Group Class Programming Template

CFSBK @ Home

Anja working a ring support with a single leg self spot

Maximize Your Brainpower By Firing Every Neuron At Once

CFSBK Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am, 12pm
Morning Mindfulness: 8am
Fit55 @ Home: 11am Fit55 Zoom Room (Password: fit55)

Today’s Programming

Workout of the Day

30:00 For Quality and Load
2:00 Row
16 FFE Barbell Reverse Lunge
1:00e Side Plank or 2:00 trunk work of your choice.
16 Seated Arnold Presses

Notes:
Maintain an aerobic pace on the row and try to do the side planks unbroken. Weight on the lunges and presses should be progressive until the rep range is quite challenging.

CASHOUT

3 Sets
8-10e Windmills
10-12e Single Leg RDLs

Notes
Use the same implement for both movemnts and try to move at a steady pace.

CrossFit Group Class Programming Template

CFSBK @ Home

Fit55 @ Home

A message from Akoto

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

Workout of the Day

METCON

For Time:
400m Run
then
21-15-9 Reps of:
Power Clean
Wall Ball Shots
then
400m Run

Notes:
Run: 400m / 270m / 400m Row sub
Power Clean: Should be a medium heavy weight where you might be able to perform a few touch and go sets
Wall Ball: Pick a weight and height that challenges you to do the 21 set in 1-2 sets.

STRENGTH

Tempo Strict Pull-Ups
5×5 @ 1↑-2-3↓-2 tempo

Notes:
Adjust your assistance so that you can hold a mature top position and have a controlled lowering phase. If you can perform 5×5 strict add additional weight.

CrossFit Group Class Programming Template

Follow up on Neil, Yoriko and Genji (born 10/29/20)

I (Neil) started CF soon after I turned 38 when I realized I was out of shape. I gave myself 2 years to become “the fittest 40-year old that I could be.” While I was highly motivated, honestly speaking, I did not love CF at first. The gymnastics movements were difficult and I had limited mobility. However, the persistence and determination paid off and after 3 months, I became faster, stronger and more focused. By the time I turned 40, I was in better shape than I ever was and have not since looked back.

In July 2018, Yoriko and I moved from SF to Brooklyn to be closer to family. I signed up for CFSBK 3 days after relocating based on a recommendation from my previous coach, Chris Comma, who happens to be the son of CFBSK favorite Constance. I immediately felt at home with the amazing community and highly-skilled coaches. I also saw that CFSBK offered a class called Short Circuit, which I thought Yoriko would appreciate. She went for a trial class the following week and quickly got (in her own words) addicted. The combination of quick, varied movements with a group of amazing people helped her reach her fitness goals.

Yoriko became pregnant right before the pandemic and soon after, we were doing virtual classes at home. She was determined to maintain her fitness regimen during her pregnancy as she felt it would be a key element to a healthy and smooth pregnancy. In her later stages of her pregnancy, Yoriko started online training with Coach Whit, who did a phenomenal job at creating workouts that were aligned with each stage of her pregnancy. She was able to continue her workouts until 3 days before our son was born.

On 10/29, Genji was born and we could not be happier. While we are pausing our workouts for the next few weeks to adjust to being new parents, we are excited to return to the gym. We hope that everyone has a safe, healthy year end and can’t wait to see everyone very soon. Happy Holidays!

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

Today’s Programming:

Workout of the Day

METCON

Start a running clock and at the 0, 6 and 12 minute marks perform:

3 Rounds of:
6 Deadlifts
9 Push-Ups*
27 Double Unders

Notes:
Each interval of the triplet should take around 3-4 minutes or less so the workout roughly 1:1 work to rest.
*If you came yesterday you can replace Push-Ups for DB shoulder Presses
Compare to 10.29.20

Deadlifts: (54 total reps) Go medium heavy for this rep range, you should be able to pull all 6 reps unbroken ever round. Ideally its the same weight for all rounds but if you feel like you over or under shot after the first round you can adjust the load.
Push-Ups: (81 total reps) 9 Push-ups / 6 push-ups (on toes only) / 9 Inclined Push-Ups
Double Unders: (243 total reps) 27 DU / 18 DU / 27 Alt2

STRENGTH

4-5 sets of:
A1: 10-12 Ring Rows
A2: 15-25 Sit-Ups

Notes
RR: Hold the top and bottom of each rep for a 2 count.
SU: Tasters choice on if they want to use an anchor or not

CrossFit Group Class Programming Template

CFSBK @ Home

Dan the man with some Split Jerks

Why This Mama Loves CrossFit

Check out this throwback Huffington Post article from 2014 where CFSBKer Denise H talks about her post partum relationship with training at the gym!

“In August 2013, I started taking classes at CFSBK after getting bored with just running to stay in shape. My first group class was difficult, but I survived and continued to go back week after week. My muscles were sore, but I was having fun exercising and practicing double unders and handstands. I’m usually exhausted after each workout, but I’m almost always smiling because I feel strong and healthy, and I have spent quality time on my physical well-being. I just turned 43 in February, and I feel better than I did at 33.” Read the full article here

CFSBK Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am, 12pm & 6pm
Morning Mindfulness: 8am
Fit55 @ Home: 11am Fit55 Zoom Room (Password: fit55)

Today’s Programming

CrossFit Group Class Programming Template

STRENGTH

4-5 sets of:
A1: 16t FFE KB or DB Front Rack Reverse Lunges
A2: Accumulate :30 Ring Support

Notes
Lunge: Use two heavy DB or KBs for the reverse lunges. Really try and challenge yourself!
Ring Support: Mature / Feet on bench / Prone Ring Support

METCON

EMOM 15:00
A: 10-20 Cal Row
B: 10-20 DB Bench Press
C: Rest

Notes
Try to finish the row in under :50
Go heavy on the bench press and each set should be challenging within that rep range.

CFSBK @ Home

Fit55 @ Home

James W during a Hang Power Snatch EMOM in Open Gym

The Logic of Pandemic Restrictions Is Falling Apart The Atlantic

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

Today’s Programming

CrossFit

CrossFit Group Class Programming Template

STRENGTH

Pause Back Squat
1-1-1
50-60%x10x1

Notes:
If you came in on Saturday try to meet or beat your EMOM pause single.
Spend the first 16-18:00 working up to your heavy single then take the last few minutes for your set of 10.
For the set of 10, maintain the pause and choose a weight within that range that will challenge you but you think you can do all 10 reps with perfect form.

METCON

AMRAP 15:00
5 Strict HSPU
10 Goblet Squats
15 Kettlebell Swings

Notes:
Try to do some version of a body weight inversion for today’s workout. Choose a version and rep range that will challenge you each round. Below are some expanded scaling options.

HSPU Scales:
Strict x5
1-2 Abmats x5
Bench Piked (toes) x5
Bench Piked (knees) x5-10
Floor Piked Push-Ups x10
1-2 Abmats Floor Piked Push-Ups x10

Squat/KB: Use the same KB for both movements and choose a challenging weight that is going to slow you down.

CFSBK @ Home

CrossFitting While Brown

By Samir Chopra

I ‘CrossFitted.’ And I’m Brown. But I just didn’t CrossFit anywhere. I trained at CrossFit South Brooklyn (CFSBK). That is a crucial component of my “CrossFitting While Brown” experience. Being brown and chasing ‘elite fitness’ does not necessarily entail a conceptual clash between the two, but my personal insecurities and the cultural placement of CrossFit when I started at CFSBK back in 2009, ensured an internal discomfort that took some dispelling. CFSBK had a great deal to do with it.

Brown people, especially Indians, are not supposed to be athletic. We do not occupy such a place in the American imagination. The Indian immigrant has other stereotypes to conform to: the doctor, the systems analyst, the storekeeper, the motel owner, the taxi driver. He is typically skinny or just out of shape; he speaks with a comical ‘Apu accent’; he is better known for spelling bees; he does not play organized sports. I fulfill some components of the stereotypical Indian: I am a professor, I do math in my head, I talk about the books I read, I write books, I used to write computer code once; I’m a nerd; I fly my nerd flag proudly. I’m aware I’m not supposed to be strong or fast or athletic; those are not the images associated with ‘folks like me.’ I grew up with a legacy of athletic failure at both national and personal levels; it is how I view myself. My personal failure appeared embedded in a broader cultural failure ‘back home’; in my darkest moments, it became pure essentialism, driving me to find flaws in my genes. My sense of my body is very closely tied up with its failures. All of this suggested I did not belong in CrossFit, a place only for the very fit, the very strong, and dare I say it, at least back in 2009, the very white.

Then too, it was a time when I, as a brown man, thought better of my going to Crossfit because I had been warned about its ‘right-wing politics,’ its flirtations, or rather, its wholesale embrace of militarism and a problematic masculinity grounded in workouts that aspired to ‘fuck you up,’ ‘make you puke,’ and ultimately, like in those photographs that make the rounds, sprawled out on the floor in a puddle of sweat, ripped bodies heaving and gasping for breath. In post-911 America, to go to a gym dominated by hard white bodies, whose group photographs (those L1 certs!) and ‘CF main site’ pages were dominated by images of law enforcers (the guys who’ve never let me, and many others of a darker persuasion, feel at home in the US), or the military (which seemingly specialized in killing brown people with turbans, and which seemed to hate my wife’s Muslim community), just felt like a fraught decision. Still, I made the decision to sign up at CFSBK because I desperately needed to kickstart my fitness—and my associated downward headed head space—and because I trusted the woman friend who directed me to CFSBK.

I came to CFSBK with my baggage of being an unathletic brown man, one insecure about his bodily self-worth and about whether he belonged in its spaces. Once I began, every CrossFitting failure of mine, my failures to perform kipping pull-ups, handstand push-ups, or even the elementary forward roll, further slotted me into the category of athletic failures. My back injury, incurred a few weeks after I started at CFSBK, made it even worse. Perhaps I was not cut out for this ‘elite fitness’ business – genetically, culturally, ethnically. We are all racked by self-doubt and insecurity and a diminished personal image of ourselves (as Orwell once said, “every life, when viewed from the inside, is a series of small failures”); mine were not any greater or any worse than others, they were decked out in a different form with a different affective content.

Every time I ‘failed,’ I felt I failed my entire demographic, a race, an entire people, and added one more datum point to the claim that brown men are unathletic. I would often wonder, “These folks must be shaking their head at this out-of-place brown dude, whose numbers are the lowest, his times the slowest.” It was a peculiar burden to carry, a weighty additional framing of what should have just been a workout. I did not want to be the sole representative of a large and varied group, but I found myself functioning as one—in my mind. I felt, keenly, that such was the spotlight turned on me. When I did ‘well’ in a workout, that is, I did not disgrace myself, I chalked another win up for my own, entirely personal, stereotype-dispelling project. (Variants of these exist in my other walks of life.) Every time I ‘did poorly’, I put one in the loss column. This was perhaps self-destructive, but it was an instinct, not something that I consciously took on.

This is a familiar tension for the immigrant, to be aware of the preconceptions that frame your presence in the spaces you frequent: you want your particularity to be noticed, but you also want to be ‘just like everyone else,’ to blend in, to not be noticed. When I stepped on to a CrossFit floor, I was aware of this fact. I was made aware of my identity when my lifting partners would ask me to repeat my name, when my accent made people ask me ‘where I’m from’ or insist I repeat a word which I had subjected to my idiosyncratic pronunciation. Sometimes the ƒQuestion of the Day would become fraught for that reason; I did not want to attract attention to myself, even as I sought to stand out with my own distinctive answers to questions like ‘what was your favorite television show growing up.’ (The real answer: live cricket games on other folks’ televisions; we didn’t have a TV till I hit eleven.)

But of course, my identity is not just that of a brown man or an immigrant. I’m a teacher, a writer, a metalhead and Deadhead, a pothead, a father, an immigrant, a New Yorker, a Giants and Yankees fan, and like so many others at CFSBK, just someone hoping to look better, feel better, live longer. These all found expression in CFSBK’s many, varied spaces. At CFSBK, I shared platforms with cops, Iraq war veterans, firefighters, doctors, psychiatrists, lawyers, teachers, photographers, management consultants, actors, comedians, with black, brown, and white (and many other skin toned) folks. I was given a nickname and made some very good friends; my back injury was accommodated, and even given personal attention! I found my peeps at CFSBK in more ways than one. I was welcomed in all the right ways; CFSBK peeps laughed at my stupid jokes, my endless drug references, my silly dancing, they cheered for me during workouts, they counted my reps, they cheered for big lifts at the Strength Cycle Total, they cheered whether I came last or first (never!); heck, CFSBK even picked me as Athlete of the Month.

Eleven years on, I do not have the bulging biceps or boulders in my shoulders that the male Crossfit ideal has; I do not have a six-pack, and have resigned myself to a three-months-of-good-diet-and-regular-workouts-will-give-me-my-dream-body state (where we all are, really.) I still do not qualify as a ‘firebreather’ or a ‘beast,’ I did not become a member of the ‘competition team,’ I’m not among the strongest or fastest older men at CFSBK. But none of that seemed to matter any more at CFSBK. I had friends, among coaches and members, and I found a space for expressing myself, both physically and emotionally. CrossFit South Brooklyn made me feel at home. Which, as those who leave ‘home’ will tell you, counts for a great deal.

It is important to note that my sense of belonging does not necessarily transfer to other CrossFit gyms. I do not CrossFit when I travel. Perhaps some traces of my earlier associations with CrossFit still linger on; a workout is a space in which I feel I’m putting my body on the line, and I like doing so around people I trust. CFSBK was that place. I came to CFSBK as an insecure brown man, and in some ways, I remain one. But if I grew out of that self-conception at all, Crossfit South Brooklyn, ‘the house that David built,’ had a great deal to do with it.

Love you all.

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

CrossFit

CrossFit Group Class Programming Template

STRENGTH

Chin-Ups
3-4×5-10

Notes:
Consider adding weight if you’re able
If you came yesterday you can sub a DB Press variation for Chins.

METCON

3 Rounds for time:
Row 500m
15 Burpees
10 Power Clean and Push Presses

Through trial and error, we are finally learning the most effective ways to clean these damn plates.
Pictured: Charles

8 Barbell Curl Mistakes and How to Fix Them RP