Workout of the Day

PARTNER METCON

For Time

8000/6500m Bike

and

12 Rounds (6 Each)
40ft DB Front Rack Walking Lunge (40/25lb)
8 Chest to Bar Kipping Pull-Ups

Notes
In this workout, both partners work at the same time.

While Partner A is completing 1 round of the couplet, Partner B is biking for meters.
When 1 round is complete, switch places.
Continue in this fashion, alternating rounds of the couplet.

The workout is complete when each partner has done 6 rounds of the couplet and the team has completed the total distance on the bike!

Lunge: Moderate load, ideally 40ft unbroken.

Pull-ups: 1-2 sets
A. 4-6 Kipping or Strict CTB Pull-Ups
B. 8 Kipping Pull-Up
C. 4-6 Strict Pull-up
D. 4 Foot or Band Assisted Strict CTB Pull-up

STRENGTH

3-4 Sets
6-8 ea Single Arm DB/KB Chainsaw Row @ 21×1 Tempo
15 ea Side Plank Raises

Notes
Go heavy on your rows! If the side plank raises are no issue, elevate both feet onto a 6-12″ box for increased range of motion and difficulty.

(Programming Template: Week 6/8 )

________

Workout of the Day

4 Intervals of:

In 2:30:
5 Push Jerks (165/115lb)
10 Lateral Burpee Over Bar
15 KB Swings (32/14kg)
Max Row (Meters)

Rest 2:30

Notes
In this workout, heart rate will be high. With equal work to rest, we have an opportunity to train returning our system back to baseline as best we can before the next interval.

Aim fo smooth transitions and a strong pace right out of the gate on your first round. Know that effort will have to increase as fatigue accumulates. Maintaining technique and mental grit will allow you to push through your perceived ceiling!

Intent is to have at least 1 minute on the erg each time.

Push Jerk: Moderately heavy. Scale load up or down for a challenging, unbroken set of 5 reps each round.

Burpee: <45 sec. Reduce volume of reps before removing the push-up from the movement today.

KB: Russian height. Heavy and unbroken.

(Programming Template: Week 6/8 )

Move your body through space!

How to rerack Jerks

Today’s workout requires you to rerack a heavy barbell from overhead 4 times per round. Watch this 1:00 video which discusses how to bring the back back down to your shoulders efficiently.

Workout of the Day

ASSISTANCE

4-5 Rounds for Quality
12-15 Bent Over Reverse Flyes
4 ea Turkish Get Up Sit Up to Bridge
12 Alternating Tall Kneel Rotational Ball Slam, 6ea
1:00 Bike, Ski, or Row

Notes
TGU Sit Up: Use a DB or KB that allows you to coordinate the movement at first. Work up to something heavy!

Slam: Use a light medicine ball (8-12lb) throughout and focus on creating as much power and force as possible on each rep.

FLOATER STRENGTH

A. Strict Weighted Pause Pull-Up, 5×3
B. Back Squat
C. Strict Press
D. Deadlift
E. Bench Press

Notes
Tomorrow we have running, power cleans, and burpees.

For Pull-Ups, pause for 1 second with the chin breaking the horizontal and vertical planes of the bar. Scale to negatives or use foot assistance as needed.

For B-E lifts, perform 2-3 warm-up sets followed by:
65% TM x 5
75% TM x 5
85% TM x 5+

This is our second “wave” through the Wendler 5/3/1 Protocol. Follow the instructions below and your coach’s guidance to have a successful next few weeks of lifting!

Step 1: Calculate your new theoretical 1 Rep Max: Add ~5-10lb to your original 1RM.
Step 2: Calculate your new Training Max (TM): 90% x 1RM.
Step 3: Calculate your work weights above based off your new TM!

Employ slight rounding as needed.

Example: Original 1 Rep Max = 100lbs
1. New theoretical 1RM = 100 + 5 = 105lbs
2. New TM = 105 x .9 = 95lbs
3. Work weights today = 60, 70, 80

(Programming Template: Week 6/8 )

Welcome Coach Grace

Many of you have seen coach Grace around the gym either in class, open gym or co-coaching with Whitney or David. Grace will be helping out with coverage and co coaching as well. She says she’s a professional yapper so don’t be shy and say hello next time you see her!

Grace started CrossFitting about five years ago after a yoga-induced injury (ouch!) and has been coaching since 2023. She loves competing too, especially with a team, so if you ever need a partner…. She moved to Brooklyn from Buffalo with her little dog Harrison last summer, and they’ve both decided they’re never leaving. Grace is in her first year at New York Law School and intends to represent refugees and asylum seekers after graduation. She’s super excited to be a part of the CFSBK community and can’t wait to spend more time in the gym this summer!

Workout of the Day

METCON

“Not Exactly Baseline”

3 Rounds for Time
50 Double Unders
40 Sit-Ups
30 Push-Ups
20 Alt Single Leg Squats (Pistols)

Notes
Target 12-18 min on this one!

Advanced athletes might push to do everything unbroken here, but be mindful of your pace and of flaming out early on those push-ups.

Move as quickly as you can while completing full range of motion repetitions on all your gymnastic movements. In particular, make sure to stand all the way up on your working leg of the pistol before bringing the opposite foot back to the floor.

DU: < 1 min. Reduce volume, practice for 1 minute, or scale to 75 single unders.

Push-ups: < 2 min. ~1-4 sets. Reduce volume or elevate hands on a bar in a rack.

Pistols:
A. With plate under heel and/or holding the foot
B. Elevated Pistol on a Box
C. Foot Wrap Pistol
D. Single Leg Squat to box/bench with plate press out

STRENGTH

4-5 Sets for Load
3 Strict Weighted Pull-Ups
*Pause 1 sec with chin over bar

Notes
We’ve seen a couple exposures of weighted chin-ups this cycle. Today we have a pronated grip and a pause at the top. Both of these elements will be decidedly more difficult for most of us. Humble yourself and train a mature pull and finish position today!

Pause for 1 second with the chin breaking the horizontal and vertical planes of the bar.

(Programming Template: Week 6/8 )

Welcome to the Front Desk Staff, Olivia (and Godzilla)!

We’ve recently hired two new front deskers and today’ we’ll get to know Olivia!

Olivia is a former member of the month and has been a staple at CFSBK for around 5 years. She has an adorable senior dog named Godzilla, and loves to curl up with him on the couch and read or watch sci-fi and fantasy that is when she’s not dabbling in crafts and poetry.

Workout of the Day

STRENGTH

Strict Press
65% TM x 5
75% TM x 5
85% TM x 5+

Notes
This is our second “wave” through the Wendler 5/3/1 Protocol. Follow the instructions below and your coach’s guidance to have a successful next few weeks of lifting!

Step 1: Calculate your new theoretical 1 Rep Max: Add ~10lb to your original 1RM.
Step 2: Calculate your new Training Max (TM): 90% x 1RM.
Step 3: Calculate your work weights above based off your new TM!

Employ slight rounding as needed.

Example: Original 1 Rep Max = 100lbs
1. New theoretical 1RM = 100 + 5 = 105lbs
2. New TM = 105 x .9 = 95lbs
3. Work weights today = 62, 70, 80

STRENGTH

Every 90 Sec x 8 Sets
1-3 Power Snatches

Notes
The purpose of today’s lifting segment is to work on repeated efforts. Rather than lifting to a max, work at moderate loads that allow for consistently good technique and crisp reps. Think of this as somewhere between strength and a metcon, where we are developing our capacity to “recharge our battery” quickly and stay organized under fatigue.

The intent today is to reset for each lift, rather than cycle the barbelll. Your goal is to find an efficient routine to set up the lift, execute, and then calmly reset the exact same way for the next rep. More experienced athletes can likely work at higher percentages relative to their max lift.

Less experienced athletes may choose to scale down to 3 reps per minute.

(Programming Template: Week 6/8 )

Burpee the Clown is personally inviting you to the Strong Sets Comedy Show!

Friday 5/1: Strong Sets stand up comedy show at CFSBK!

 

View this post on Instagram

 

A post shared by CrossFit South Brooklyn (@cfsbk)

Purchase tickets here!

Workout of the Day

BUY IN: Tabata Mash-Up

A. V-Ups
B. Arch Hold

Notes
Before today’s long workout, complete 8 rounds of the tabata couplet, alternating movements each round. Work for 20 sec, rest for 10 sec, and repeat!

Gold standard would be to keep legs and arms straight for the duration of both movements.

PARTNER METCON

AMRAP 30 MIN
1000m Row (Partner Forearm Plank)
2000m Bike (Partner Wall Sit)
400ft Sandbag Carry (Partner KB Suitcase Hold 32/24kg)

Notes
In this workout, both athletes are working for the 30 minute duration. For example: While Partner A is rowing, Partner B holds a forearm plank.

Distance on the row, bike, and carry can be counted up only while your partner is in the requisite hold.

Athletes will decide amongst themselves when to switch places!

Total up to the distances listed as a team. When you complete the Sandbag Carry, start again on the row.

There is no prescribed load for the Sandbag. Pick something heavy.

(Programming Template: Week 6/8 )

Community, IRL

The CrossFit Effect

One of the trademarks of CrossFit is that the vast majority of information as well as 25 years of workouts are available for free on CrossFit.com. Similarly, we have 18 years of workouts available here on CFSBK.com. Good programming is important, but the magic is always in the coaching, the community and the collective experience at the gym.

Workout of the Day

STRENGTH

Back Squat
65% TM x 5
75% TM x 5
85% TM x 5+

Notes
Today begins our second “wave” through the Wendler 5/3/1 Protocol. Follow the instructions below and your coach’s guidance to have a successful next few weeks of lifting!

Step 1: Calculate your new theoretical 1 Rep Max: Add ~10lb to your original 1RM.
Step 2: Calculate your new Training Max (TM): 90% x 1RM.
Step 3: Calculate your work weights above based off your new TM!

Employ slight rounding as needed.

Example: Original 1 Rep Max = 200lbs
1. New theoretical 1RM = 200 + 10 = 210lbs
2. New TM = 210 x .9 = 190lbs
3. Work weights today = 125, 142.5, 160

METCON

For Time:
18 DB Thrusters (50/35#)
14 Renegade Rows (50/35#)
1100m Run
14 Renegade Rows
18 DB Thrusters

Notes
When scaling today’s workout, choose a challenging load that allows you to complete both the thruster and the renegade row in 1-3 sets.

Run < 7 min. Scale to 800m.

(Programming Template: Week 6/8 )

Beck looking strong overhead

MYTHIC STRENGTH: SPRING TRAINING

Strongman Sundays are BACK! Join Coach Clay for a 6 week strongman training camp where you will build your strength through the deadlift, sandbag work, yoke walk, and farmer’s carry.

This edition of Mythic Strength is crafted to be a strength-building complement to your CrossFit/current fitness routine, with the option of 1x/week or 2x/week membership.

THE SCHEDULE: 6 Weeks: MAY 5th – JUNE 14th

2 x Week Membership: Tuesdays & Sundays

Tuesdays (2x week members only) 75 Minutes

12 PM – 1:15 PM
OR
7:30 PM – 8:45 PM

6 person cap for each time slot

1 x Week: Sundays only

Sundays (All program members) – 90 Minutes

1:30 PM to 3 PM

8 person sign up cap

THE PROGRAM

Day 1: Build the skill of confidence in high load barbell training. The deadlift will be the primary focus; breaking down biomechanics and your unique leverages so you can find/finesse the perfect technique for your body. You can also expect some additional barbell favorites like bench press and the bent row.

Day 2: Strongman Sunday! Summon strength and power with the yoke walk, farmer’s carry, sandbags and more. Build a variety of heavy lifting skills for managing whatever life (or the gym) throws at you.

PRICING

1 x Week Sundays Only: $333 ($55.5/class)

2 x Week Tuesdays & Sundays: $555 ($46.25/class)

(Billed in two installments).

Not sure which option is best for you? Reach out to Coach Clay on WhatsApp at (347)661-6329 or email caraclaymore@gmail.com.

Register Here!

Workout of the Day

STRENGTH

4 Progressive Sets
A1. Kickstand Barbell Romanian Deadlift x 6ea

A2. Upper Body Floater Movement (Choose One):

-DB Strict Press x 10-12
-Matador Dip x 10-12
-Strict Pull-Up x 8-12
-Lying DB Tricep Extensions x 10-12

Notes
Today, choose an upper body movement that you missed this week. We had presses on Wednesday, pull-ups Thursday, and dips on Friday.
Perform 3-4 progressive work sets of the couplet. Complete 6 reps of the RDL on each side before moving to the upper body movement.
Use a “slower-down, faster-up” tempo on both movements, controlling the down phase of the movement on each rep.
Rest a little between sides as needed. Rest 30-60 sec between movements.

METCON

“Annita”

For Time
50-40-30-20-10 Double Unders
15-12-9-6-3 Kipping Toes to Bar

Notes
This workout is inspired by a classic benchmark, “Annie.”

Advanced athletes will aim to complete the whole workout unbroken, under 5 minutes.

Scale for a workout that challenges you in the 5-10 min range.

DU
40-30-20-10-5 DU (70%)
25-20-15-10-5 DU (50%)
10 DU/Round (33%)
100-80-60-40-20 Singles

TTB
10-8-6-4-2 (70%)
5-4-3-2-1 (50%)
Partial ROM
V-Ups

(Programming Template: Week 5/8 )

Caroline working some ring supports with a little help from Ingrid

Coaching the Double Under

Workout of the Day

Power Clean
1 Rep Max

Notes
Find your 1 Rep Max Power Clean today! A good approach would be to perform a set every 3:00 or so, starting with triples then moving towards singles as the weight increases.

Examples (top set in bold)

• 45×5 135×3 165×3 195×2 225×1 245×1 265×1 275×1
• 45×5 105×3 135×3 155×2 175×1 195×1 215×1 225×1
• 45×5 85×3 115×3 135×2 150×1 165×1 175×1 185×1
• 45×5 65×3 85×3 95×2 110×1 120×1 130×1 135×1
• 35×5 45×3 55×3 65×2 75×1 80×1 90×1 95×1
• 35×5 40×3 50×3 60×2 65×1 75×1* 65×1 65×1
• 25×5 30×3 40×3 50×2 55×1 65×1* 55×1 55×1

*Sets 6 & 7 are drop sets for technique work (~85%)

(Programming Template: Week 5/8 )

John says if you put a sandbag to your ear you can hear the sound of desert.

 Friday 5/1: Strong Sets Comedy Show

“Strong Sets” features some of the best stand ups in NYC performing, you guessed it: stand up comedy. They are the only comedy show in the world that is performed at a gym (false but fun to claim). And, therefore, are the strongest comedy show in the world. Full stop.

Workout of the Day

FLOATER STRENGTH

A. Strict Pull-Up, 3 x Max Reps
B. Back Squat
C. Strict Press
D. Deadlift
E. Bench Press

Notes
Tomorrow we have a 1 rep max Power Clean! 🎉

Athletes may choose to superset their main lift with a DB, KB, or core movement of choice.

Pull-Ups: Intent today is bigger sets (7+) If you have been following this cycle and hitting 4-5 bodyweight reps per set, perform as written at bodyweight and see what you can do! If you will likely not get at least 7 reps per set, use a band or foot assistance that allows for more like 8-12 reps unbroken. Use a slower down-faster up tempo. Rest at least 2-3 minutes between sets.

For B-E lifts, perform the following:
40% TM x 5
50% TM x 5
60% TM x 5
**Percentages are all of Training Max (90% 1RM)

Today’s work sets will likely feel more like warm-up sets. Use these lifts to dial in virtuosity: practice your balance, breath, and bracing routine. Move the bar in a perfectly vertical path. Consider using a slower eccentric tempo and/or adding a pause at the bottom of some or all of your reps. Create as much power and speed on the ascent as you can.

METCON

AMRAP 8 Min
2-4-6-8-10-etc. Strict Ring Dips
12 Air Squats
16 Hollow Rocks

Notes
This gymnastic-focused metcon provides an opportunity to train our body control and muscle endurance with increasing reps on the dip. Keep your mechanics and range of motion consistent and perform these movements with as much virtuosity as possible today.

Dips
A. 1-2-3-4-5-etc. Strict Ring Dips
B. Matador Dips
C. Box Dips (Foot Assist)

(Programming Template: Week 5/8 )

Kess all smiles on the sled

🎸 Wednesday 4/29: Suzanne Michelle Album Release / 40th Birthday Party @ CFSBK!

Come join Suzanne-Michelle’s birthday and album release party – why have one milestone when you can have two?! Doors open at 8:30pm, and gym members get in free. For everyone else, a donation/entrance fee QR code will be available inside, with proceeds going directly to the musicians.

It’s going to be a stacked night with a DJ, a live music act, a bartender, and plenty of birthday magic. As Suzanne-Michelle said, “Hi! It’s my birthday party, and you’re invited. I think I’ll release a Hip Hop album while I’m at it. Then, I will melt your face off and perform on Aerial Pole. It’s gonna be huge!” Come through and keep an eye on her socials for fun birthday sneak peeks!

Get a free ticket here!