Workout of the Day

STRENGTH

In 15 minutes, perform 5-7 total sets of the following complex:

2 Hang Power Snatches + 1 Overhead Squat

Notes
Use today’s lifting time to dial in your technique. Work at light to moderate loads throughout. The Snatches should be speedy and crisp, and the Overhead Squat should be slow and controlled!

METCON

For Time
550m Run
15 Hang Power Snatches 75/55
400m Run
15 Hang Power Snatches 75/55
550m Run

Notes
Target: <12 minutes.

Choose a weight for the hang power snatches that you can complete 10+ reps without needing to set the bar down.

Run: 400/270/400m

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Programming Template: Week 6/8

Happy Father’s Day to all our CrossFit dads leading by example with strength, resilience and integrity!
Coach Grant and Petra enjoying some watermelon post Murph

Workout of the Day

5 Rounds for Time
1200m/1000m Bike
15 Toes to Bar
40ft Dual DB Suitcase Walking Lunge (2×50/2x35lb)

Rest 3 min Between Rounds

Notes
Today’s workout presents us with kipping skill and grip endurance as primary factors. You’ll feel fatigued when you pick those DBs up to lunge, but aim to grit it out knowing there’s a big rest coming.

If you are working on stringing TTB together and/or are a more experienced athlete still using a “double-swing,” go for less overall volume of work and force yourself to practice smaller sets linked with consistently good mechanics. For example: 4×3 or 5×2.

Aim to complete each round under 4 minutes. If your pace creeps toward 5 minutes, scale back one or multiple elements.

Bike: Target ~2 min or less.

TTB: 1-3 Sets.
A. 10-12, Full ROM
B. 5-7 Strict, Full ROM
C. 10-15 Hanging Leg Raise
D. 15 V-Ups
E. 15 Tuck-Ups

Lunge: Choose a challenging weight with which you can complete an unbroken 40 foot segment. Scale load as needed.

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Programming Template: Week 6/8

Coach Grace, Steph, Ava and Jill post Saturday class 

🥦 Carbohydrate options at the grocery store 🍓

A few days ago we talked about protein sources. Today let’s talk carbs. Carbohydrates are your body’s preferred fuel source for high intensity training, like what we do at CFSBK. The goal isn’t to avoid carbs, it’s to choose the right ones: minimally processed, whole food sources packed with fiber, vitamins, and minerals. These tend to keep you fuller longer and support more stable energy levels throughout the day.

Carbs became vilified over the past couple of decades, in the same way that fats were before that. No macronutrient needs to be avoided. They are all an important part of your nutrition. What really matters is the quality and quantity of the foods you eat. It is much, much, much harder to overeat whole foods. No one in the history of human civilization has ever gone on a bender and binged on 3,000 calories worth of chicken and broccoli. More on why that’s the case in a future article.

Below is a list of carbohydrate sources worth keeping in regular rotation. Find what works for you and keep it consistent. I (David) tend to eat lots of broccoli, fruit and oats. I like snacking on fruit, especially late at night. You get “over it” a lot faster than chips or cookies.

Rolled oats
rice
quinoa
sweet or white potatoes
whole grain bread
beans and lentils
fruit (all)
frozen fruit
broccoli
spinach
kale
mixed greens
peppers
carrots
squash
zucchini
beets

Workout of the Day

“Juneteenth”

PARTNER METCON

AMRAP 24 MIN
6 Squat Cleans (185/130lb)
19 Sit-Ups
18 Push-Ups
65 Doubles

Notes
Juneteenth marks the day (6/19/1865) when federal troops arrived in Galveston, Texas to deliver the message of the Emancipation Proclamation from 2 years prior: that all enslaved people are free. While emancipation didn’t happen overnight for many people, Juneteenth commemorates, celebrates, and honors the end of slavery in the United States.

Here is some history on Juneteenth.

For today’s workout, athletes will move through a full around of work together. Aim to split the work generally in half. For example: A performs 3 squat cleans, B performs 3 squat cleans. A performs 10 sit-ups, B performs 9. And so on.

Clean: Target a load on the moderate side of heavy. Paced singles will be appropriate for most athletes today.

Push-Ups: Scale volume or to elevated reps.

DU: Scale volume so you can complete your portion of the work in about 30 sec or less. Modify to single unders (65 reps per round, per person) if needed.

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Programming Template: Week 6/8

Mike, Jamal, Erick and John at CFSBK 1.0 circa 2007

Why All Americans Should Honor Juneteenth

Workout of the Day

FLOATER STRENGTH

A1/A2. Superset:
Pendlay Barbell Row 3×6-8 ea
Rear Foot Elevated Split Squats 3×8-10 ea
*Both Movements @ 20×1 Tempo

B. Front Squat 4×4-6, building
C. Deadlift 4×4-6, building
D. Strict Press 4×4-6, building

Notes
Floater Strength… today??? Tomorrow we have a special Juneteenth workout planned with Squat Cleans, Sit-Ups, Push-Ups, and Double Unders!

A. Superset: Use a 20×1 tempo for both movements. After 1-2 warm-up sets, perform 3 work sets of each movement. You may build in load. Aim to find something that feels like at least RPE 8-9 for your final two sets.

B-D. Our goal for Week 6 build on our solid mechanics and push the load a bit more. You should still have ~1 reps in the tank left until the final set.

Use your qualitative and quantitative notes from last week to guide you!

ASSISTANCE

3-4 Sets for Load and Quality
8-12 DB Pullovers
8-12 Hamstring Curls with Sliders
8-12 Bicep Curls
8-12 ea KB/DB Side Bends

Notes
Move through the above work as one “giant set.” The exercises are relatively non-interfering, so keep rest minimal. Use a slower-down, faster-up tempo for each movement.

Start with moderate load for the first set, then go heavier. You should perform at least 2 sets that feel like RPE 8.5+.

Hamstring Curls: To scale up the movement, perform 4-8 single leg curls each side. To scale down, perform a slow eccentric-only variation.

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Programming Template: Week 6/8

Martha pushing the pace on the erg

(Relative) Intensity gets results

“Intensity” essentially means how hard you’re working in the gym. It’s relative to your experience, your physical capacity, and your psychological tolerance. Athlete A may be performing a workout with 315lb deadlifts and bar muscle-ups while Athlete B performs the same workout with 65lb deadlifts and ring rows. The loads and movements differ, but both athletes may be working at the same intensity relative to their own capacity. The details of the workout often matter less than the intensity you bring to the version you’re performing.

Your ability to push your personal threshold comes with experience and intention. Getting the most out of our program requires gradually pushing the margins of your capacity. Small, consistent choices compound over time. Intensity doesn’t need to overwhelm you, and not every day at the gym needs to be an all-out effort, but avoiding complacency and familiarity with our workouts is paramount.

Everything starts inside your mind. Psychological tolerance is often the true limiting factor, shaped by both internalized beliefs about what you’re capable of and the decisions you make when things get uncomfortable. Like any other skill, this is trainable. Set an intention before every workout. It can be as simple as: “Today I’m going to try the heavier kettlebell, even if I have to break it up more often,” or “I’m going to hold a 2:10 pace or better every time I get on the rower,” or “I’m committing to my first set of thrusters unbroken.”

Before the “3-2-1… go,” take a moment to make a plan. Things may not always go according to it, but having a plan puts you in a position to respond to what happens in the workout rather than just react to it.

Workout of the Day

EMOM x 40 MIN
A. 12/9 Cal Ski Erg or 15/12 Cal Row
B. 45 sec Ring Plank Hold
C. 12/9 Cal Bike
D. 45 sec Sandbag Carry
E. 40 sec Shuttle Run

Notes
Please take note that Floater Strength day will be tomorrow instead of Friday because of the Juneteenth workout!

Today we have a long time domain and a great opportunity to work on pacing. If you’re not accustomed to modulating your intensity and effort for this kind of workout yet, start conservatively and build. For example, you might scale back the calories and hold/carry durations in the first two to three rounds until you get a feel for it, and then “turn the dials” accordingly.

The goal is to maintain our outputs for the entire 40 minutes, and that will likely not happen if you redline in the first half of the workout.

Work no longer than 45 sec in any given station.

Plank: Scale by walking feet forward to create an incline plank.
Sandbag: There is no RX load today. Use a moderately heavy bag for 45 sec unbroken.

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Programming Template: Week 6/8

STONEWALL is coming!

Save the date ya’ll. on Saturday June 27th we’ll be doing our annual pride workout “Stonewall”. This workout commemorates the Stonewall Rebellion, a week long demonstration and riot that started on 6/28/69 and is considered to be the start of the LGBTQ+ rights movement. We wrote this workout in 2018 and its become one of the staple pride workouts in the CrossFit community across the world! 100% of funds from this workout will go to the Sylvia Rivera Law Project

Why we support the Sylvia Rivera Law Project

Workout of the Day

STRENGTH

Front Squat
4 x 4-6, building

Notes
Focus on keeping your elbows high, chest tall, and core braced throughout every rep. Sets should build up to weights that feel heavy but repeatable, leaving ~1 rep in the tank by the final set. If you were here for Week 5, aim to increase weights slightly from last week.

METCON

4 Rounds of

AMRAP 2 MIN
300/250 m Row
Max Thrusters (115/75)

Rest 2 Minutes between rounds. Score total reps of thrusters.

Notes
Aim for Row +/- 1:15

Allow for at least 30 sec to work with the barbell. Minimize rest time when transitioning in and out of the rower.

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Programming Template: Week 6/8

From Madison: My goal this year was to break 300 on my deadlift and I did that in March. Then Steph told me about the Pride deadlift competition so I figured I’d just keep going heacier. I hit 325 a couple weeks ago and I hit a new PR of 335 today! I’m SO psyched!! Thank you to all my fellow CFSBKers who came to cheer me on!

🇺🇸 Don’t Forget to Vote! 🗳️

It’s election season CFSBK, and primary day is right around the corner. Whether you’re focused on city council, state senate, the comptroller’s race, or congressional seats, your vote matters, especially in primaries where turnout tends to be low and races can be decided by a small number of ballots.

Here’s everything you need to know to make a plan.

Key Dates

Early voting: Saturday, June 13 through Sunday, June 21 (happening now!!!)
Primary Election Day: Tuesday, June 23, polls open 6am to 9pm

Early voting hours and locations are often different from your regular Election Day polling site, so it’s worth double checking before you head out. New York has closed primaries, which means you need to be registered with a party to vote in that party’s primary.

Find Your Polling Site

Your early voting site may not be the same as your Election Day site. Look up both at the NYC Board of Elections poll site locator: vote.nyc

Learn About the Candidates

For a full rundown on who’s on your ballot, including local races and key offices like comptroller, check out the NYC Votes Voter Guide at nycvotes.org. It’s a great resource for figuring out what’s actually at stake and where candidates stand before you walk into the booth.

Workout of the Day

STRENGTH

A1. Pendlay Barbell Row 3×6-8 ea
A2. Rear Foot Elevated Split Squats 3×8-10 ea

Notes
Compare to Week 4. After 1-2 warm-up sets, perform 3 work sets of each movement. You may continue to build in load or add reps this week to each set. Aim to find weights that feel like RPE 8-9 by your final set.

METCON

3 rounds for time of:
400 Run
20 Kipping Pull-ups
10 Power Cleans (155/105)

Notes
Do not sprint the first run. Instead, find a run pace that feels sustainable for the entire workout. Aim to complete the pull-ups in 2-4 sets. Break them into planned, manageable sets (e.g., 8-7-5 or 5-5-5-5) with short rests. Power Cleans should be steady singles or 2-3 touch and go sets.

You should complete your first round in 5 minutes or less, scaling volume or load as needed to keep moving steady through the workout.

Pull-Up Options
1. 10-15 Kipping Pull ups
2. 5-10 Strict Pull ups
3. 10-20 Banded or Self Assisted Pull ups

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Programming Template: Week 6/8

Great turnout for Knicks game 5 on Saturday. What an epic way to watch the Knicks win it all!!!! GO KNICKS!

Protein options at the grocery store

Eating 0.7 to 1 gram of protein per pound of lean body mass is a well established range for individuals who want to fuel performance and health (that’s you, dear reader). Before getting into the weeds of tracking macros, we recommend starting simply by making a protein source the foundation of every meal throughout the day.

Generally, leaner proteins are advisable since they are less calorically dense than higher fat variants, which gives you more room in your calorie budget for the carbs and fats that support training and recovery. Below is a list of protein options to consider when making your shopping list. Keeping some of these staples on hand gives you plenty of options for building meals that support both health and performance.

Chicken breast or thighs (skinless)
Ground turkey
90% lean beef
eggs & egg white
Greek yogurt
cottage cheese
salmon or other fish
shrimp
deli turkey or ham (lower sodium options ideally)
protein powders
canned tuna or salmon
tofu
tempeh

Workout of the Day

ASSISTANCE

Every 3 min x 4 Rounds
10-15 Band Reverse Flyes
15 Ball Slams
12/9 Calorie Bike, Ski, Row OR 130m Jog

Notes
The first portion of today’s programming is part assistance work for our shoulders and part cardio. Focus on keeping mechanical tension through your full sets of flyes and raises, using steady tempo.

Use a light ball and aim for powerful slams and a quick cycle rate.

On the monostructural movement, dial intensity up or down as needed for today.

Scale volume so you complete each round in 3 minutes or less.

METCON

In 25:00, Perform 4-5 sets of the following for Load:
50′ Hand over hand rope pull
50′ Sled Push back
50′ Hand over hand rope pull
50′ Sled Push back

*Optional: Add 10-25 Push ups OR Tuck ups after each time you complete the work above.

Notes
Pull a sled with a 50′ Rope, Push the sled back then immediately repeat. Rest as needed between sets, trading off with athletes in class. Try to increase the load each set.

If your training week has been light so far, consider adding one of the optional calisthenics listed above. They are non-interfering with tomorrow’s program.

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Programming Template: Week 5/8

Rest period station working as intended during yesteday’s workout
(L to R) Sarah, Vicky, Justin, Jon, Aca and Philip

Slam Ball

Take out out inner angst with proper form.

Workout of the Day

Every 75 sec x 4 Rounds
A. 5 Deadlift +/275/185/135lb/-
B. 5-15 Strict Handstand Push-Up
C. 20/16 Calorie Row
D. Rest

Notes
Today’s workout will challenge our weightlifting, gymnastics, and monostructural capacity if we get the scaling right!

Deadlift: Heavy, but not maximal load. Aim for 5 touch and go reps at a very challenging weight for you. Scale up or down as appropriate.

HSPU: Full ROM = head touches down to same level of hands.

Spend up to 45 sec accumulating strict reps.

Adv: Aim for big sets.
Beg/Int: Break early and often. It’s okay to do tough singles today!

A. 5-10 Strict HSPU, partial ROM (dots or up to 1 abmat)
C. 5-15 Box Pike HSPU (dots or up to 1 abmat)
D. 10-15 Heavy DB Strict Press, broken as needed

Row: Complete the prescribed reps in 1 minute or less each round. Fight for it today, or scale as needed.

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Programming Template: Week 5/8

The work you put in at the gym is only half of the equation. What you eat, and how consistently you eat well, shapes your energy, your recovery, and your body composition more than almost any training variable, including how often and how hard you show up at the gym. A simple whole-foods approach covers most of the bases: quality protein at every meal, plenty of vegetables, fruit, and fats from real sources. Shop the perimeter of the grocery store, cook most of your own food, rinse and repeat.

5:00 breakfast with 78 grams of protein

As someone who takes next to no joy in cooking, here is a breakfast I (David) have 2-3 times per week. It takes me 5:00 to prepare, travels well if I need to take it to go, tastes great and has a ton of protein.

Steps
Add 1/2 cup of rolled oats to a bowl plus 1 cup of water and microwave for two minutes.
While it’s still hot, stir in one cup of lowfat Greek yogurt (or cottage cheese) and two scoops of protein powder until smooth.
Pour a cup of frozen blueberries over the top.

The oats provide the base, the yogurt adds creaminess and its own protein, the protein powder adds another 40-50 grams and the frozen blueberries cool everything down to a perfect eating temperature almost immediately. This keeps me full for hours and its so easy to make.

The macros
Calories ~605
Protein ~78g
Carbs ~63g
Fat ~5g

Watch Knicks Game 5 at CFSBK TONIGHT

This Saturday at 8:30pm we’ll be screening game 5 of the Knicks v Spurs on the big screen. We’ll have some refreshments available but BYOB and feel free to bring any food or snacks that you want! Doors open by 8pm.

KNICKS IN FIVE!!!!!!!

Workout of the Day

FLOATER STRENGTH

A1/A2. Superset:
DB Bench Press, 3×10-15
Romanian Deadlift, 3×4-6
*Both Movements @ 30×1 Tempo

B. Front Squat 4×4-6, building
C. Deadlift 4×4-6, building
D. Strict Press 4×4-6, building
E. Chin Ups, 4×4-6, building

Notes
Tomorrow we have deadlifts, strict handstand push-ups, and rowing.

A. Superset: Perform 2-3 warm-up sets, then work up through three progressive heavy sets in the rep ranges. Aim to find something that feels like at least RPE 8 for your final 2 sets. Aim to add weight and/or reps from Week 1.

B-D: Use your notes on prior weeks of lifting to progressively overload today, as appropriate. You should still have ~1 rep in the tank by your final set.

E: Perform chin ups at bodyweight, or add load if appropriate. Scale to Tempo Negatives 4×3 or Foot-Assisted reps.

METCON

AMRAP 15 MIN
5 Horizontal Ring Rows
12 Abmat Sit-Ups
15 Air Squats

Notes
Target 8+ Rounds.

Ring rows: Place feet on bench or box to get body parallel to the floor. Start with the arms fully extended and finish with rings at the sides of the chest on every rep. Scale down to feet on floor and a less horizontal angle as needed to maintain tough, full ROM reps for the duration of the workout!

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Programming Template: Week 5/8

Welcome Foundations grads Felicia, Joan Bijan and Evari!

Watch Knicks Game 5 at CFSBK this Saturday

This Saturday at 8:30pm we’ll be screening game 5 of the Knicks v Spurs on the big screen. We’ll have some refreshments available but BYOB and feel free to bring any food or snacks that you want! Doors open by 8pm.

KNICKS IN FIVE!!!!!!!