Workout of the Day

STRENGTH

E2MOM x 16 Minutes
1 Snatch

Notes
Every 2 minutes perform 1 snatch (power or full), ascending in weight for 8 total sets. With 8 total sets, your first 2-4 attempts should still feel like a warm-up.

PARTNER METCON

AMRAP 10:00
10 Alternating DB Power Snatches
5 Strict Toes to Bars OR 10 Sit Ups

Notes
Partners alternate complete rounds. At the 10 minute mark, teams may either be done or parter B can finish up so that they get as many rounds as partner A. Athletes choice.

Snatches
+/50/35/20/-

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CrossFit Group Class Programming Template (WK7/7)

This is an excerpt from our “What is CrossFit” and Nutrition lecture from 12/7/24. In this segment coach David Osorio follows up on an explanation of energy balance to discuss how our body adapts to increasing exercise in relation to total caloric expenditure. Unfortunately, the sound quality was compromised! We hope to offer this free lecture 2-3 times per year. Below is the image on the projector being referenced for clarity.

Workout of the Day

STRENGTH

Back Squat
5-5-5

Notes
Perform 3-4 progressive warm-up sets followed by three attempts at a 5RM. Rest 3-5 minutes between your work sets.

Experienced lifters should attempt a true 5RM using spotters. More novice lifters can work up to a challenging but submax set of 5 then perform three total sets at the same weight, or slightly higher or lower depending on how it feels.

METCON

AMRAP 10:00
60 Double Unders
20 Lunges
10 Burpees

Notes
Double Unders
60/40/20/10 Double Unders
80 Single Unders

Lunges
Can be bodyweight or DB/KB/Sandbag loaded, as desired. 20 Total, 10 each side.

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CrossFit Group Class Programming Template (WK7/7)

Thank you to everyone who donated clothes and resources the past couple week to Vocal NYC! They brought over so many hauls since we started the drive and wanted to say thanks. FYI, Vocal NYC is also where the abandoned lost and found items end up.

How To Spot the Squat

Today more experienced lifters will have an opportunity to work towards a heavy 5. If you think you’ll need spotters for your attempts check out the 1:12 video below. We’ll review in class as well but the video will help you understand this protocol.

The nice thing about 5’s is that you’re way more likely to feel a missed lift coming in the previous reps than you would for a 1 or 3 RM. Pace your reps out, listen to your body and be confident, but smart whenever lifting heavy.

Workout of the Day

STRENGTH

Shoulder Press
5-5-5

Notes
We’re testing today! if you have a goal for your press, try to hit it early. Rest more than you think you need between attempts and make small jumps if you’re already grinding.
We’ll review bracing and the points of performance in class!

ASSISTANCE

3-4 Rounds NFT
8-16 Strict Dips
Floater Exercise
:40-1:00 Farmer Carry

Floater Options
8-10 Double KB Deadlifts
8-10 Goblet Squats
8-10 Cals Air Bike

Notes
Move steadily through the triplet. Make things hard.

Dips:
Ring
Matador (BW or Banded)
Self-Assisted Box Dips

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CrossFit Group Class Programming Template (WK7/7)

Dogs of CFSBK calendars are still available at the front desk. 100% of proceeds go to Pupstarz Rescue.How could you say no to co-Mr. March, Rufus!

Fitness Garage Sale this Saturday!

CFSBKer Jared G is planning a move next year and cleaning out his closet! He owns a company that hosts CrossFit competitions, so he has a bunch of different clothes, shoes, and equipment items of all different sizes he will be selling for 1/2 off or more. About 1/2 of it is brand new and 1/2 is used. He will be here during all classes on Saturday 12/14 so make sure to come by! Get your holiday gifts

Chuck Carswell cues the Shoulder Press

Workout of the Day

STRENGTH

5 Min Pull Up Test

Notes
Start with 1 set of as many reps as possible, leaving 0-1 reps in reserve. Rest as needed and then continue to accumulate reps for the duration of the 5 min period.

Athletes with 3+ reps should work as above.

Athletes with 1-3 reps can choose a work/rest ratio and aim to do singles throughout. Ex: 1 pull up every 30 sec.

Athletes with 0 bodyweight reps can try for their first today OR EMOM x 5 min: 3-5 foot/box pike assisted reps

Bodyweight Pull-Ups
Box Pike Self Assisted
Feet on floor/box Self Assisted
(no bands this cycle!)

METCON

“Christine”

3 Rounds for time of:
500m Row
12 Deadlifts @ BW
21 Box Jumps 24/20″

Notes
“Christine” is a classic CrossFit benchmark workout that has evolved slightly over the years. When it was first released in 2007, the “Rx’d” version included 20″ box jumps and bodyweight deadlifts. More contemporary versions have adjusted the box jumps to the standard heights of 24″ and 20″, and some variations use a standard deadlift weight of 185/125 lbs. The deadlift load should be something you can perform unbroken, so adjust accordingly! Lots of hinging in this workout so move efficiently!

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CrossFit Group Class Programming Template (WK7/7)

CFSBK coaching alumni Tori on a box piked handstand Push-Up

New School & Old School “Christine” Demos

Workout of the Day

FLOATER STRENGTH

A: Pull-Ups 3×8-10 Reps or Muscle-Ups 5-15 reps

B: Shoulder Press 3×6-10 Reps

C: Back Squat 3×6-10 Reps

D: Barbell Complex: 9 Deadlifts + 6 Hang Power Cleans + 3 Jerks

Notes
Choose one option from the list above to round out your training week. If you’d like to perform a superset with another low skill exercise feel free. Tomorrow we have pull-ups, rowing, deadlifts and box jumps.

METCON

4 Rounds of:
:45 Double Unders
:15 Rest
:45 Alternating DB Hang Power Clean and Squat -OR- Push Press
:15 Rest
:45 Handstand Hold or Plank
:15 Rest

Notes
Rock and roll.

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CrossFit Group Class Programming Template (WK6/7)

Thank you to everyone who came out to our “What is CrossFit” lecture yesterday! 

DB Hang Power Clean + Push Press Demo

Choose a squat or push press today to close out the hang power clean based on your soreness and the days you’ve come in recently. The clean should almost feel like a kettlebell swing as you extend your hip to get the DB to your shoulder.

Workout of the Day

30:00 PARTNER AMRAP
15 DB Bench Presses
10 Toes to Bars
15 Cal Bike

Notes
Partners alternate by movement (A does bench, B does bench..) for 30 minutes of pure fun.

Bench Press
1-2 sets to complete each round on average
+/50s/35s/20s

Toes to Bars
Full ROM Kipping
Partial ROM Kipping
Hanging Leg Raises
15 Sit-Ups or Tuck-Ups

Air Bike
Aiming for 1:30 +/- on average, sub 1:00 certainly possible.
15/12 cals

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CrossFit Group Class Programming Template (WK6/7)

Great showing last night for our screening of “Join or Die”, we even had a guest appearance and Q&A with the co-director/producer Rebecca Davis! Huge thank you to Coach Grant and Cauvery for organizing this event!!

TODAY! “What is CrossFit?” member event from 1:30-3:30pm

When: Saturday Dec 7, 1:30-3:30pm
Where: 597 Degraw St
How much: Free!

Join your fellow athletes and coaches for an afternoon of education and Q&A. Whether you’ve been a member for over a decade or just a few months, our guess is at some point, you’ve likely fielded some version of the question… “What is that CrossFit thing you do, anyway?”

During our time together, we’ll dive into some details that we don’t frequently have time to discuss in group classes. Come learn about the CrossFit methodology and the ways we define (and develop) fitness. You’ll walk away with a better understanding of the foundations of our approach. Our hope is that it will empower you to keep making effective choices in the direction of your health and fitness!

We’ll Discuss:

• Understanding CrossFit & the virtue of fitness
• The four models of fitness
• Nutrition 
• Q&A

We’ll leave some time for questions, some come with those burning inquiries about programming, coaching, nutrition, scaling, how the gym works – any and all of it.

We’ll have some light snacks and beverages available to share.

Register for free here!

Workout of the Day

FLOATER STRENGTH

A: Pull-Ups 3×8-10 Reps or Muscle-Ups 5-15 reps

B: Shoulder Press 3×6-10 Reps

C: Back Squat 3×6-10 Reps

D: Barbell Complex: 9 Deadlifts + 6 Hang Power Cleans + 3 Jerks

Notes
Choose one option from the list above to round out your training week. If you’d like to perform a superset with another low skill exercise feel free. Tomorrow we have DB Bench Press, Toes to Bars and Air Bike

METCON

Every 3:00 x 4 Rounds:
10 Kipping Pull-Ups
25 Air Squats
AMRAP Shuttle Runs to 1:30 mark

Notes
Try to go unbroken on your pull-ups, perform perfect air squats and hit those runs hard!

Pull-Ups
(+) Chest to Bar
10/8/6 Kipping or Strict Pull-Ups
10 Ring Rows

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CrossFit Group Class Programming Template (WK6/7)

Leah D got her FIRST STRICT PULL-UPS this training cycle! Here she is showing off her upgraded abilities. Go Leah!!!

50+ people RSVPd for Movie Night Tonight!

We’ve got just over 50 people signed up to see our screening of “Join or Die”. It’s a combination of gym members and other folks interested in seeing the film. Its free, and there will be a POPCORN machine!

Join or Die – a Phoenix and CrossFit South Brooklyn film screening
The Phoenix and CrossFit South Brooklyn invite you to watch Join or Die, a film about why you should join a club. Watch the trailer here.

In the 1970s, Harvard professor Robert Putnam was an obscure academic when he happened upon shocking social science data out of Italy that would propel him on a half-century quest to
investigate a hunch he had about America’s civic decline. His best-selling book Bowling Alone, which charted how Americans were becoming increasingly isolated from one another, would be a watershed in the history of popular social science, spurring debate in newspapers, Congress, and on popular talk shows. In Join or Die, we join Bob in the final years of his quest, as he looks back on all the evidence he has gathered on the link between ordinary community connections and the fate of American democracy. But as we do, we flash back to bring the audience along on Bob’s decades-long social science roller coaster ride to explain what’s at the heart of the unraveling of American civic life — and, most importantly, what we can do about it.

Date: Friday, Dec 6th, 2024
Location: 597 Degraw St, Brooklyn 11217
Time: Doors open at 6:30 PM after last class, screening begins at 7 PM
Registration: Free for everyone but must register on the Eventbrite page here
Important! This is an alcohol and drug-free event, so please, don’t bring any. Snacks and refreshments will be provided but bring your own if you’d like.

Workout of the Day

“DT”

5 Rounds for time of:
12 Deadlifts
9 Hang Power Cleans
6 Jerks

Benchmark Loading: 155/105lbs

Notes
A classic benchmark workout! The limiting factor for this workout are the jerks, so use a weight that will challenge and slow you down, but still allow you to perform 3-6 reps on the jerk unbroken each round.

If you came on Tuesday but not Wednesday, consider performing this workout with Front Squats instead of Jerks. It won’t be “DT” but will round out your training week.

“DT” is a commemorative workout in honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and son T.J.

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CrossFit Group Class Programming Template (WK6/7)

Ben back squatting. We hope you’ve enjoyed working some volume on your squats this cycle.

“DT” Demo’s and Explanation

Annie Thorisdottir does “DT” at 155lbs in 4:48

Workout of the Day

STRENGTH

Back Squat
3×6-10 Across

Notes
Perform 3-4 progressive warm-up sets followed by three sets of 6-10 reps at the same weight. Add weight or reps from last week’s effort. Leave 1-3 reps in reserve.

METCON

4 Rounds for time of:
270m Run
16 Renegade Rows
12 WTD Box Step Overs

Notes
This is a repeat workout from week 1 performed on 10/29. If you came that day try to beat your original score or try to go heavier with your Dumbbells.
– The Renegade Rows are 8 reps per arm and no push-ups
– Each rep on the Step-Overs should come to full knee and hip extension
– Try to use the same Dumbbells for each movement
– Run fast

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CrossFit Group Class Programming Template (WK6/7)

Saturday 12.7.24 “What is CrossFit?” member event

When: Saturday Dec 7, 1:30-3:30pm
Where: 597 Degraw St
How much: Free!

Join your fellow athletes and coaches for an afternoon of education and Q&A. Whether you’ve been a member for over a decade or just a few months, our guess is at some point, you’ve likely fielded some version of the question… “What is that CrossFit thing you do, anyway?”

During our time together, we’ll dive into some details that we don’t frequently have time to discuss in group classes. Come learn about the CrossFit methodology and the ways we define (and develop) fitness. You’ll walk away with a better understanding of the foundations of our approach. Our hope is that it will empower you to keep making effective choices in the direction of your health and fitness!

We’ll Discuss:

• Understanding CrossFit & the virtue of fitness
• The four models of fitness
• Nutrition 
• Q&A

We’ll leave some time for questions, some come with those burning inquiries about programming, coaching, nutrition, scaling, how the gym works – any and all of it.

We’ll have some light snacks and beverages available to share.

Register for free here!

Workout of the Day

STRENGTH

Shoulder Press
3×6-10 Across

Notes
Perform 3-4 progressive warm-up sets followed by three sets of 6-10 reps at the same weight. Add weight or reps from last week’s effort. Leave 0-1 reps in reserve.

PARTNER METCON

AMRAP 12:00:
3 Power Snatches
12/9 Push-Ups

Notes
Partners alternate full rounds until 12:00

Power Snatches
Can be touch and go or dropped singles
+/95/65/45/-

Push-Ups
12/9 Strict
12 Elevated Push-Ups

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CrossFit Group Class Programming Template (WK6/7)

December Member of the Month: Keith Walter!

As we close out the year, we’re celebrating Keith’s nearly 14-year journey at CrossFit South Brooklyn – a journey that began with a Spartan race and has grown into a lifelong pursuit of strength, resilience, and community. From crushing a 330-pound back squat (a remarkable increase from his starting 115 pounds), Keith’s dedication to his fitness is truly inspiring. A cornerstone of our gym, he’s always present at events and eager to support his fellow members, both inside and outside of SBK.

Congratulations again and thank you, Keith, for all the incredible years of grit, positivity, and inspiration!

Name (and any nicknames):
Keith Walter

Where were you born, and where did you grow up?
I was born just outside of Boston Massachusetts. I grew up in a town called Arlington but also spent a considerable amount of my summer youth on Cape Cod.

How long have you been CrossFitting, and how did you find your way to CFSBK?
It will be 14 years in April. It’s a bit of a long story about how I found CrossFit and CFSBK.
I was recently divorced and out of shape. Totally bad lifestyle and eating habits. My Dr. at the time said, “I want you to lose 5 pounds because 5 now is 20 down the road.” So I fumbled around in a globo gym and a friend told me about this new kind of race coming up that she was affiliated with…  Spartan races. I signed up, I was bib 1 of race 1, no pressure. I figured I needed way more training for what I signed up for. This led me to a personal trainer who then traded me teaching her Hiit class which I got certified for plus a few bridal bootcamp things and she trained me for my race.
When I was too busy with advertising work and not able to really keep running her class I tried to just take the class for my own fitness but it was undermining the new coach as people kept asking me for help so I left and looked for “Gyms near me” and CFSBK showed up. The gym had just moved to Degraw and the rest is history.

What keeps you coming back to CFSBK?
Everything about it keeps me coming back. The coaches are amazing, the community is inspiring, and the friends I have made here, plus all the things that CrossFit has brought me: discipline, strength, focus, stamina, and perseverance.

What does CFSBK mean to you?
Community, Strength, Acceptance, and Friendship

How has the gym changed your life?
There are so many things I can say about that. It allows me to still snowboard hard at 52, snorkel, and be active outside the gym. It has helped me stay focused on goals and not panic when things are uncomfortable. I handle life’s stresses and setbacks with grace and determination, and I learned to have a lot of humility.

Can you share a memorable experience or achievement from your time at CFSBK?
In 2018 I got to help judge Regionals (When CFHQ used to hold them.) but I think when I hit 330 on my back squat is my favorite. When I joined the gym BTW 115 was my 1RM.

What are your current fitness goals?
I would like to get my bench higher but I fear it really won’t. Maintain and hopefully grow my back squat numbers. Maybe drop a couple of pounds but I love good food too much so we will see.

Program your dream workout:

5 rounds for time:
5 Squat Cleans (135)
25 sit-ups
15 box jumps

Program your nightmare workout:

5 rounds for time:
20 Cal assault bike
40M Walking lunges with 50s
10 barbell thrusters (95)

Favorite and least favorite lift:
Favorite: full squat Snatch
Least: Strict press

How do you spend your time outside of CFSBK? Do you have any hobbies?
I’ve been snowboarding for 40 years, enjoy taking cooking classes,playing board games with friends, and recently completed the first draft of my very first book – 309 pages!

What are you currently recommending (books, shows, food, etc.)?
I’m currently listening to, and recommending, three podcasts: Lex Friedman, Modern Wisdom, and Diary of a CEO. I also have a long and deep love for music. I was a DJ for 22 years at raves and clubs around NYC and every Jan 1st I make a year-long playlist which I drop music in that sparks a memory new or old throughout the year. This year’s is here!

Any advice for new CFSBKers?

• Be humble and try to silence all the ego you might start with. That said, know that you are surrounded by people in every class who want to see you do the best you can do.
• Take your time and build up great form before you start chasing numbers.
• Push yourself a little each week to go heavier or be faster, improve a skill.
• Embrace being uncomfortable; it’s where you grow.
• Track what you do. Use BTWB or a notebook because you won’t really remember what you did last time. It also shows you progress and that can be great fuel to keep coming!
• Consistency is key.