The whole crew from the Barbell Medicine seminar we hosted over the weekend. Thanks for stopping in, gang! | Photo courtesy of Leah from BBM
On Crush Week
By Chris Fox
In the coming cycle, you’ll notice the conspicuous absence of “Crush Week,” the week of programming that has served as an end cap to programming cycles for over 5 years now. The initial intention of Crush Week was to throw down a bit, get outside our comfort zones, and have some fun with longer “Hero-“type WODs that at the time we didn’t really have the resources to run on a regular basis. In many ways it would also serve as a “testing” week, where we’d use these longer-heavier-higher skill metcons to measure improvement of particular movements that we’d trained for the weeks leading up to it. It’s generally always been a week of high volume and intensity, sort of like our own little CrossFit Games, but has presented a challenge for us regular Janes and Joes to properly recover from. You can probably get away with going from doing “Morrison” at 6am directly into sitting at a desk for 6+ hours and be just fine within a day or so. Doing that for 5 days in a row, however… not so much.
While many of you vocally supported Crush Week and looked forward to it, we realize that as many of you silently (and some not so silently) dreaded it and would regularly find reasons to miss those weeks. We get it, Crush Week was brutal. As we ask all of you to do day in and day out, we’re constantly learning, evolving, and changing. In terms of our group class programming, we’ve become increasingly suspicious of the actual training value of Crush Week (as opposed to the perceived value) and feel it’s time to experiment with leaving it out for a while. While lots of people do find a 5-day beatdown “fun,” we feel we can be smarter and space out “crushing” workouts more evenly rather than save them all up for one full week.
The nuts and bolts of a group class programming cycle will look pretty much the same, and if you’re a bit newer to CFSBK, or generally just show up and take each day as it comes, you may not even notice a difference. Most classes will follow the general template of:
DROMS/Warm-Up > Strength/Skill Training > Metcon Prep + Metcon
We’ll still program in mesocycles, using those 6-10 weeks to practice and build strength, skill, and competency in a few chosen movements. We’ll still program regular metcons and not-for-time work of varied mode and time domains to improve conditioning and recovery. The removal of an entire week of Crush Week workouts allows us to now pepper in some of them throughout the cycle while giving space in the preceding and following days to better accommodate for them. This is to say that programming at CFSBK is not about to get easier, just a bit smarter.
As always, we deeply appreciate your trust and commitment to being a part of the process here and value your feedback. If you have any thoughts you’d like to offer on either programming or other aspects of the gym in general, please take a few moments to do so by clicking the link below. Thank you!
Upcoming Events
We’ve got some fun stuff going on at the gym this weekend, and you don’t wanna miss it! Here’s what’s happening:
- Friday night, during Open Gym, we’re running a cornhole tournament. It’s super fun and easy to learn. The fun starts at 6:30pm!
- During Sunday’s Open Gym hours, we’ll be showing the final events of the CrossFit Games on our big screen at 597.
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Yesterday’s Results Board: “Run, Cindy, Run!”
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Emotions of the 2018 Regionals CrossFit Games (video)
Squat / Step Up
Back Squat:
1-1-1
Front Squat:
1-1-1
Using a “slower down, faster up” tempo and no belt, traps or wraps. Work up to a 1RM for both the Back Squat and the Front Squat.
Active Life Front Rack Step-Up Test
Using 30% of your best Back Squat from earlier, perform a max rep set of Front Rack Step-Ups for each leg. Use a box that places your hip crease below your patella. Your score should be in the double digits and within +/- 3 reps between each leg.
Post loads to comments.
Exposure 8 of 8
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4 Rounds Not for Time:
8e Dumbbell 3-Point Rows (build to a heavy set)
15-30 Second Ring Support
Scale to a :30 Prone Ring Support for those that can’t do a mature hold.
Post work to comments.
Here’s Brian D. and family representing CFSBK at The Gunks. Going somewhere cool this summer? Be sure to send photos of yourself repping CFSBK at said locale to Josh [at] CrossFitSouthBrooklyn.com!
Friday, August 3rd: CFSBK Cornhole Tournament
WHAT?
An evening of friendly cornhole competition. Haven’t played before? Don’t worry! It’s pretty simple, and this video explains everything. All are invited! Please leave a comment on the event page if you plan to participate. Teams (of 2) can declare beforehand, or we’ll pair you up at the tournament.
WHEN?
Friday, August 3rd at 6:30pm during Open Gym. We’ll have the cornhole boards set up periodically over the next few weeks so you can practice.
WEEKEND SCHEDULE CHANGES
This Saturday, July 28th and Sunday, July 29th, we are hosting a sold out Barbell Medicine Seminar at 597 Degraw. We’re mostly running on our normal schedule, with the exception of the following classes:
All classes will run out of 608 Degraw (except for those that usually meet in the Annex).
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Yesterday’s Results Board: Rest Day
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