CrossFit South Brooklyn

Established 2007

Saturday 12.12.20

Posted on

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

Today’s Programming

Workout of the Day

STRENGTH

EMOM 12:00
1 Pause Front Squat

Notes
Try to make incremental weight jumps most or all sets.

METCON

“The Dumbbell Bear”

EMOM 15:00
5-7 DB Deadlifts
5-7 DB Hang Power Cleans
5-7 DB Thrusters

Notes
Perform the same rep scheme for all three movements. Each round should be done in :45 or less. If you begin to fall behind decrease the reps.
If you fall behind the clock and are taking over 1:00 to complete your reps, the workout becomes a traditional AMRAP… unless you can catch back up!

CrossFit Group Class Programming Template

CFSBK @ Home

Warm Up

2 – 3 Rounds:
12 Alt Squat Thoracic Rotations
6 Inchworms w/Shoulder Taps
6ea Side Plank Rotations

Strength

A1. Goblet Squats
4 x 6 – 8 Reps @31×1

A2. RFE Single Leg RDL
4 x 8 – 10 Reps Each

A3. Hollow Rocks
4 x 12 – 15 Reps

Conditioning

EMOM 15:00
1. 5-7ea Single Arm DB/KB Suitcase Deadlifts
2. 5-7ea Single Arm DB/KB Hang Power Cleans
3. 5-7ea Single Arm DB/KB Thrusters


Jessica L with a telltale sign of a CrossFitter. A right of passage no one wants. Be careful box jumping!

Friday 12.11.20

Posted on

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

STRENGTH

Shoulder Press
3-3-1-1-1

Notes:
Work up to a heavy triple then a few heavy singles on your shoulder press. Perform each rep from a dead start.

AMRAP 16:00
8 SA OH DB Rev Lunge (R)
8 Box Jump Overs
8 SA OH DB Rev Lunge (L)
16 KB Swings

Notes
Lunges if the DB is being held overhead with the right arm, the right leg will take 8 steps backward.
KB swings should be heavy and unbroken

CrossFit Group Class Programming Template

CFSBK @ Home

Conditioning:

3 – 5 Rounds EZ Pace:
5ea Half Kneeling Windmills
60 Jumping Jacks
20 Alt Sit Outs
20 KB/DB Swings

Strength:

5 Sets on Each Side of:
8 Single Arm DB No Push Up Burpee Deadlift
6 Lateral Lunge + KB/DB Clean
4 Waiter Squats
4 Single Arm DB/KB Press

Fit55 @ Home

Warm Up

3 Rounds:
8 Hip Bridges
8e Side Plank Ups
12 Alternating Mountain Climber Stretches

Strength

4-5 Sets:
1) 5-8 Goblet Good Mornings
2) 5-8e Single Arm Presses
3) :15-:20e Single Arm Forearm Plank

Conditioning

12 Minutes of Continuous Effort
30 Lateral Hops (count reps on one side)
15 Sumo Deadlifts
5-10 Inchworms

Aim to move at a moderate pace throughout.


Coach Victoria all smiles on a Sunday 🙂

Thursday 12.10.20

Posted on

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

Workout of the Day

STRENGTH

Hang Power Clean
1-1-1

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

METCON

AMRAP 15:00
3 Power Cleans
6 Strict Pull-Ups
9 Burpees

Notes
PC: Drop the weight a bit from your heavy single. If you were able to go heavy on the strength segment you might load to around 75% for the power cleans in the metcon. It should be a weight you can do paced singles on.
Pull-Up: 6 Strict / 4 Strict / 6 Banded / 6 Self Assisted

CrossFit Group Class Programming Template


Devi A rocking an old school CFSBK tank. Devi has been a member since 2012 and we love her!

A Referee Pursues Her Calling in the Men’s Game NYT

Wednesday 12.9.20

Posted on

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

Today’s Programming:

Workout of the Day

STRENGTH

E2MOM 16:00
3 Deadlifts

Notes:
Pull three deadlifts every other minute for 8 sets. No touch and go reps.

ASSISTANCE

16:00 for Quality and Load
1:00 Bike
10 Ring Rows
10 Barbell Shrugs

Notes:
Bike: Should feel like a 75% effort to keep your heart rate up but not wreck you.
Shrugs: Start the shrugs at your first Deadlift warm-up weight (or above if you’re familiar with shrug weights for you) and work up as appropriate.
Ring Rows: Hold the top and bottom of each ring row for a 1 beat and avoid momentum. Feel free to play with the grip angle on these today.

CrossFit Group Class Programming Template

CFSBK @ Home

Workout of the Day

3 Rounds of:

AMRAP 3:00
5ea Renegade Row + T Rotation
10 Hollow Rocks

Rest 1:00

AMRAP 5:00
Single Arm Manmakers

Rest 1:00

(30:00 Total time)


Welcome back Mikey!!!

3 Ways Type 1 Diabetes Changed My Life – For the Better Reebok

Tuesday 12.8.20

Posted on

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

Warm Up

2 – 3 Rounds:
12 Alt Thoracic Bridges
12 Alt Plank Toe Touches
24 High Knees

Strength

A1. Single Arm DB/KB Upright Row
4 x 8 – 10 Reps Each

A2. Half Kneeling DB/KB Press
4 x 8 – 10 Reps Each

A3. Weighted Sit Ups
4 x 12 – 15 Reps

Conditioning

4 Rounds of :40 Work/:20 Rest:
1. Push Ups
2. Tuck Ups
3. Alt KB/DB Snatches

Fit55 @ Home

Warm-Up

3 Rounds:
5e Alternating Bird Dogs
10 Prone T
10 Alternating Modified Shin Boxes
5 Squat Crawl Outs

Strength

4-5 sets each of:
1) 5-8e Over the Shoulder Loaded Reverse Lunges
2) 5-8e Elevated Plank Single Arm Rows
3) :20-:30 Wall Sit

Conditioning

5 Minutes Continuous Effort
5 Burpees
10e Single Arm Tote Swings
10 Sit Ups

Rest 2:00 and repeat for another 5 minutes

Aim to work at a challenging pace with minimal transition time between exercises.


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’

Monday 12.7.20

Posted on

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

Conditioning

8:00 AMRAP
50 Low Box Runners
12ea Singe Arm DB/KB Push Presses

Rest 2:00

8:00 AMRAP
50 Low Box Runners
10 Goblet Squats

Rest 2:00

8:00 AMRAP
50 Low Box Runners
8ea Single Arm DB/KB Thrusters

*Count one foot for 50 Reps on the low box runners.

Cash Out

2 Rounds on a continuous clock of:
:30 Star Plank (Left)
:30 Forearm Plank
:30 Star Plank (Right)
:30 Reverse Plank Bridge


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

Sunday 12.6.20

Posted on

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

Saturday 12.5.20

Posted on

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

Conditioning

4 Rounds of :40 Work/:20 Rest
1. Goblet March
2. (:20ea) Single Arm Turkish Sit Up
3. Jumping Jacks
4. Goblet Tall Kneeling Press
5. Plank Toe Taps

Strength

5 Sets on Each Side of:
8 Single Arm DB No Push Up Burpee Deadlift
6 Lateral Lunge + KB/DB Clean
4 Waiter Squats
4 Single Arm DB/KB Press


Anja working a ring support with a single leg self spot

Maximize Your Brainpower By Firing Every Neuron At Once

Friday 12.4.20

Posted on

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

Workout of the Day

For time:
30 Jump Squats
30ea Single Arm Seated Arnold Press
30 KB/DB Swings
30 Lunges
30ea Single Arm DB/KB Power Clean & Jerks
30ea Single Leg Crossbody RDLs
30ea Single Arm Push Press
30 Burpees
30 Sit-ups
30 Alt Pistols

Time Cap: 40:00

Fit55 @ Home

Warm-Up

3 Rounds:
8 Wide Stance Forward Bend + Back Bends
4-8e Side Plank Knee Raises
8 Reverse Bridge Plank Ups

Strength

4-5 sets each of:
1) 5e Split Stance Deadlifts
2) 10 Legs Up Toe Reaches
3) 20 Alternating Plank Toe Taps

*Rest about :30-1:00 between exercises

Interval Conditioning Circuit

4 Rounds of 40s Work / 20s Rest
1) No-Push Up Burpees
2) Alternating Arm Snatches
3) Squats

Rotating through the work stations, aim to work at a challenging pace on each station.

A message from Akoto

Hi CFSBK fam,
Some news: I’m teaming up with Lauren Williams, my good friend and editor-in-chief of Vox.com, to launch Capital B, a local and national news network dedicated to serving Black Americans.
Capital B will report for and with Black people across the country on the issues that matter most to us, and do journalism that holds the people and institutions who have failed Black communities accountable. So, we will have tons of work to do.
We’re doing this because the 2020 election reminded us, yet again, that Black Americans always do what needs to be done to push this country forward. We deserve more newsrooms that see us, that produce journalism that help us manage our circumstances and participate in civic life.
Capital B launches mid-2021. We’ll have lots more to share in weeks ahead, so visit Capital B to sign up for email updates. You can also stay in the loop by following me on Twitter and Instagram.
 
Most importantly, if you believe in this mission, make a contribution and become a founding member.
 
CFSBK is my forever fitness family. Miss ya’ll!

Thursday 12.3.20

Posted on

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!

×