Workout of the Day

“MYTHIC STRENGTH”

Deadlift

3 x 30 Seconds AMRAP (RPE 7)

Notes:
First set, work on precise, complete resets. Second set, pick up the pace with a dynamic reset – hands stay on the bar, but you reset your back and legs and ab-brace. Third set push the volume and get as many reps as you can.

If you deadlifted on Friday, aim for RPE 6 – lighter load, dialing in technical perfection and pushing for more reps.

Unilateral Builders

Press KB for 6 reps. Lockout overhead, and walk 40 ft. Press additional 4-6 reps on the same arm (don’t go to failure). Switch hands, repeat the other side. 3 rounds.

Superset with Ipsilateral Single Leg Romanian Deadlift. 3 x 8 reps.

Rest 90-2 min b/t rounds.

Notes:
3 rounds for quality, building in weight so the first set primes the patterns, and the latter two sets are hard and heavy.

Shoulders Triset Cashout

Upright Row, Lateral Raise, Reverse Flye

3 x 12-15 No rest between movements, 45 sec rest between rounds.

Notes:
Go light, this burns!

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CrossFit Group Class Programming Template (WK1/8)

CFSBK Open Gym regular Robyn pulling a heavy deadlift at the QTS meet

How to watch the CrossFit Games

The games this year will be from August 8-11. Click the link below to see how you can plan on watching the fittest on earth compete for the top of the podium!

Workout of the Day

“NANCY”

5 rounds for time:
400 m Run
15 Overhead Squats (95/65#)

Notes
Looks like the last time we ran this one was 7/2/2017! If you’re a CFSBK OG, track back to your training log to compare results to that date.

Choose a load that allows you to complete most of the OHS unbroken. The challenge of this workout is to keep an aggressive pace on each element knowing that neither the lifting nor the running are so demanding on their own that you’ll need extended rests.

Advanced athletes should resist the temptation to add load and instead commit to a run pace that’s just a little too hot.

Scaling

Intermediate
5 rounds for time:
400 m Run
15 Overhead Squats (45/35#)

Beginner
4 rounds for time:
400 m Run
10 Overhead Squats (35/22#)

Athletes may choose to scale further if needed!

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CrossFit Group Class Programming Template (WK1/8)

Coach Zelda will be watching everyone’s squat depth today. She has the perfect low perspective to dish out the no reps.

“Nancy” Tips

ICYMI!! Next Saturday this is our workout/event!

Saturday 7.20.24: R.A.D. Hunting For Gold 2024 Event @ CFSBK

On Saturday, July 20th, CFSBK will host a special event with our besties from R.A.D  Join us for a 1RM Back Squat and 1-mile run challenge as part of their “Hunting for Gold” campaign. This free event is open to members and non-members alike. See details below:

How it works

We’ll run classes every half hour starting from 8 am to 11 am. Classes will alternate between 597 and 608, with about 45 minutes dedicated to warming up and performing your 1RM Back Squat. The session will flow similarly to a typical CFSBK class, including warm-up, instruction, and ample lifting time. After completing your squat, athletes will head down the street for a 1-mile run on our designated course for the day. The event will conclude around noon with an awards ceremony featuring cash prizes and RAD merchandise.

This inclusive event emphasizes community and enjoyment above all else. Everyone is encouraged to participate, enjoy the food, soak in the vibes, and compete in a supportive atmosphere.

How to sign up

CFSBK members can register for free through Zen Planner here. Non members will be able to sign up directly through RAD’s eventbrite page for the event.

What’s the history behind this event?

Adam Klink, Director of Partnerships and Community at RAD, was the first person known to achieve both a sub 5:00 mile and a 500 lb back squat on the same day. This event commemorates that achievement as a community event taking place in three different cities across the world.

Workout of the Day

FLOATER STRENGTH

A. 1 RM Strict Chin Up

B. Deadlift 5×3, building

C. Back Squat 5×3-5, building

D. Strict Press 5×3, building

Notes
Tomorrow we have running and overhead squats!

Choose a main lift that helps to round out your week. You may superset with a DB/KB or bodyweight movement.

METCON

EMOM x 9 minutes
A. 30 sec max reps Box Jumps
B. 30 sec max reps Bike Calories
C. 30 sec Sandbag Hold

OR

2k Row

*Special Note
If you missed the 2K row test from Tuesday, that is your metcon today! This is a valuable benchmark that will help you to pace future workouts. Make sure to record your time and any qualitative information so you can use that for future training.

Notes
Only 3 rounds here. Equal work to rest. Be aggressive every round.

Choose a box height that you’re very comfortable with so you can practice cycling your reps quickly, while fully extending the knees and hips on each rep. As you step down, use the touch of your second foot to the floor as your spring to jump back to the top.

Do not hold back on the bike! #SENDIT

Use the heaviest sandbag you can manage.

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CrossFit Group Class Programming Template (WK1/8)

Saturday 7.20.24: R.A.D. Hunting For Gold 2024 Event @ CFSBK

On Saturday, July 20th, CFSBK will host a special event with our besties from R.A.D  Join us for a 1RM Back Squat and 1-mile run challenge as part of their “Hunting for Gold” campaign. This free event is open to members and non-members alike. See details below:

How it works

We’ll run classes every half hour starting from 8 am to 11 am. Classes will alternate between 597 and 608, with about 45 minutes dedicated to warming up and performing your 1RM Back Squat. The session will flow similarly to a typical CFSBK class, including warm-up, instruction, and ample lifting time. After completing your squat, athletes will head down the street for a 1-mile run on our designated course for the day. The event will conclude around noon with an awards ceremony featuring cash prizes and RAD merchandise.

This inclusive event emphasizes community and enjoyment above all else. Everyone is encouraged to participate, enjoy the food, soak in the vibes, and compete in a supportive atmosphere.

How to sign up

CFSBK members can register for free through Zen Planner here. Non members will be able to sign up directly through RAD’s eventbrite page for the event.

What’s the history behind this event?

Adam Klink, Director of Partnerships and Community at RAD, was the first person known to achieve both a sub 5:00 mile and a 500 lb back squat on the same day. This event commemorates that achievement as a community event taking place in three different cities across the world.

Workout of the Day

STRENGTH

A. Every 2 minutes for 9 sets, complete (18 minutes):

Advanced
Clean Waves (% of Clean 1 RM)

1) 3 reps at 65%
2) 2 reps at 70%
3) 1 rep at 75%
4) 3 reps at 70%
5) 2 reps at 75%
6) 1 rep at 80%
7) 3 reps at 75%
8) 2 reps at 80%
9) 1 rep at 85%

Example (163# 1 RM)
3×105, 2×115, 1×125
3×115, 2×125, 1×130
3×125, 2×130, 1×140

Beginner
2 Cleans (every 3 sets, increase weight)

Notes
This cycle we are introducing the concept of wave training to our Olympic lifting.

Wave training is the practice of building up in weight, then back down, and back up again, for multiple “waves”. Ideally your technique should be very consistent – from the empty bar to your heaviest reps.

Most lifters are accustomed to increasing weight across sets, but jumping back down in weight will allow you to more easily make technical corrections between sets. The weight changes will also make you more aware if you’re not extending enough, if your timing is off, or you’re rushing the lift.

There are two main methods of wave training:
Waves of both the reps and weight
Waves of just the weight

For the first 4 weeks of this cycle, we’ll be focusing on waving both the reps and weights to allow you to pay more attention to detail on your technique while still working up to a heavy percentage of your max.

B. Clean Deadlift
3×3, building

Notes
The Clean Deadlift is an extension of our clean pull and allows us to overload our pull. The slower speed of the deadlift will allow increased focus on position, posture, and balance.

Generally, the clean deadlift can start at 80-120% of your best clean. If you are significantly limited by your technique on the clean, you may need to go to a heavier percentage to train strength in your pull. Regardless, choose weights you can perform the pull with proper positioning.

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CrossFit Group Class Programming Template (WK1/8)

Coach David dropping into CrossFit Kona while in Hawaii 

The Clean Deadlift

Workout of the Day

AMRAP 30:00
50 Double Unders
15 Dual DB Push Press
800 m Run
15 Kipping Pull Ups
130m Single Arm Farmer’s Carry (65m each hand)
15 Push Ups

Notes
Today is a real grind so set a goal to keep moving even if it’s slow. Scale back reps or movement complexity as needed. The DB push press should be completed in 1-2 sets so choose a moderate load you can complete most sets unbroken. Choose a heavy KB weight today that allows you to complete the carry unbroken or with 1 quick break on each side. Push ups are to be done in 1-3 sets. Scale volume or to elevated push ups using a bar in rack or box/bench, as needed.

Kipping Pull Up Scaling:
Int: 6-12 kipping pull ups or 6-12 strict pull ups
Beg: 10-15 jumping pull ups, band assisted pull ups, or ring rows

Double Under Scaling:
A. 20-40 DUs
B. 60 sec DU practice
C. 60 sec single unders for max reps

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CrossFit Group Class Programming Template (WK1/8)

Intentionally putting yourself in uncomfortable, but safe scenarios builds grit and resiliance. Here is Charles working his way through the pain cave. There is always light at the end of that tunnel.

CrossFit builds Grit

Sarah Howard is a mother, United States Air Force Band flutist, and CrossFit Level 2 Trainer at Trial Built CrossFit in Vacaville, California.

While attending the 2023 NOBULL CrossFit Games in Madison, Wisconsin — a present to herself in celebration of her 45th birthday — she completed the benchmark workout Grace during a class led by CrossFit Seminar Staff trainers.

“There’s this point — it’s around 20 reps — where your mind is frozen and you start to think about how bad it hurts,” she says of the 30 clean and jerks at 95 lb (which she finished in 1:18). “And I’ve learned over time to take that pain and turn it into something positive that I’m striving for in my life.”

Howard started CrossFit in 2013, two years after her mother died of colon cancer, sending Howard into a deep depression.

CrossFit brought her out.

“It makes me feel powerful,” she says.

Workout of the Day

ASSISTANCE

16 minutes for Quality:
1:30 Row (decrease split every 30 seconds, ex: 30 seconds at 2:30 pace, 30 seconds at 2:15 pace, 30 seconds at 2:00 pace)
8-12 Dual DB Bench Press @ 30X0 Tempo
6-8 ea Staggered Stance KB Good Morning

Notes
Shoot for 3-4 rounds of the assistance work as your extended warm up for the 2k Row test. For the row, start at a slow pace (>2:00-3:00) and decrease your split every 30 seconds by 10-15 seconds. Each round on the row you can start at a slightly faster pace, by your last round you should be near or at your race pace for your 2 k test.

Flow through this without much rest between movements, as they are non-interfering. Work up to something moderately heavy on the dumbbell bench press across your rounds.

METCON

For time:
2k Row

Notes
Make sure to record your time and any qualitative information for this benchmark test so you can use that for future training!

What is a good 2000 m Row Time?

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CrossFit Group Class Programming Template (WK1/8)

Eileen has been training for this trip all year and uses Fit55+ classes as one way to prepare for her hikes!

We left the North Rim on the morning of July 1. After 4 days hiking, 3 nights camping, we arrived at the South Rim (Bright Angel Trailhead) on the morning of July 4. All of the training, on the trail and in the gym, really paid off. We did this fantastic voyage with our friend Robert and his 2 sons (ages 22 and 16). Photo below. -Eileen

Rowing a 2000m

Workout of the Day

STRENGTH

Weighted Strict Chin-up
Build to a heavy single

Notes
Take 12-15 minutes to build to a heavy weighted chin up. See below for a suggested warm up and structured plan, based on where you’re at today:

Advanced (I can do multiple bodyweight chin ups)
bodyweight x 3-5 reps
light weight x 2 reps
building in weight x 3-4 single rep attempts

Intermediate (I can do 1 bodyweight chin up)
paused ring row x 5 reps
paused banded chin up x 3-5 reps
bodyweight x 1 rep
building in weight x 3-4 single rep attempts

Beginner (I’m not sure!?)
paused ring row x 5 reps
paused banded chin up x 3-5 reps
chin up attempt x 1 rep
*If successful, keep repeating singles to accumulate good reps in time allowed
*If not, finish with chin up negatives x 2 reps x 3-4 sets

Foundations (Building upper body pulling strength foundation)
Foot assisted chin ups x 5 reps x 4-5 sets

METCON

Every 3 minutes x 5 rounds
10 Toes to Bar
10 DB Suitcase Box Step Overs
Max reps Burpees until 1:30

Notes
Intent for today is to work the efficiency of your toes to bar while under fatigue. If you’re more experienced, push to stay unbroken for all 5 rounds. If you’re dialing in your mechanics, break these up so you can be as consistent as possible for the entire workout. Advanced athletes with sets of more than 10 unbroken under fatigue can scale up (12-16 reps).

Goal is to have 20-30 seconds to bang out some burpees. Scale the volume of work and/or DB loading as needed to achieve the stimulus.

TTB Scaling:
A. 5-8 full range of motion
B. 10 partial ROM
C. 15-20 sec hanging knee tuck hold
D. 10 sit ups

Box Scaling:
Height: 24/20/16″
Weight: 50/35/20# each hand

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CrossFit Group Class Programming Template (WK1/8)

Coaches Avery and Whitney discussing the new cycle a few weeks ago

New Cycle Template!

Dates: MONDAY 7/8/24 – SUNDAY 9/1/24
Key Events: Saturday 7/20: RAD Event! Stay tuned for details.

BIASES

In this cycle, co-written by Coach Avery and Coach Whit, we’ll see three days with strength training progressions, two days of variance, a floater day, and Mythic strength. Thursday will still be a dedicated Olympic lifting day, which will alternate between focusing on the Clean and the Snatch. This cycle we will utilize a wave loading progression to improve consistency with executing these lifts.

Use these two months as a way to continue to build your strength and power, as well as improve your technique on some of the “faster” lifts. Metcons and assistance work will round things out and provide the CrossFit variance we know and love. Don’t worry… there will be plenty of single leg, upper body, and skill work peppered in throughout the cycle!

SCHEDULE

Monday: Vertical Pull/Single Leg
Tuesday: Monostructural/Bench Press
Wednesday: Varied
Thursday: Olympic Lifts/Strength Accessory
Friday: Floater Strength
Saturday: Varied
Sunday: Mythic Strength

PROGRESSIONS

Mondays / Vertical Pull + Single Leg

This day involves low volume, high intensity work on chin ups. Intermediate and advanced athletes will accumulate weighted reps, while those looking for their first (or a few more!) at bodyweight will have a specific progression to follow. We’ll also incorporate a single leg squat pattern (lunges, step ups, pistols, etc.) in varied ways.

Tuesdays / Monostructural + Bench Press

WK 1: Test 2k Row
WKs 2-7: Monostructural workouts and Bench Press variation
WK 8: Retest 2k Row

We will start off the cycle with a 2k row test to establish a baseline. Each week there will be opportunities to focus on improving row technique and pacing in varied monostructural workouts. Most weeks of the cycle, we will pair the monostructural work with some horizontal pressing (bench press) to balance out the day.

Thursdays / Olympic Lifting + Strength Accessory

WK 1, 3, 5, 7: Clean Waves and Clean Deadlifts
WK 2, 4, 6, 8: Snatch Waves and Back Squats

This cycle we are introducing the concept of wave training to our Olympic lifting.
Wave training is the practice of building up in weight, then back down, and back up again, for multiple “waves”. Ideally your technique should be very consistent – from the empty bar to your heaviest reps. Check out the programming notes in Week 1 to learn more about this method!

We will incorporate strength accessory work (clean deadlifts and back squats) into the olympic lifting day to round out the workout.

Fridays / Floater Strength

You know it, you love it. This cycle will continue with Friday as a “Floater” strength day, where athletes will have 3-4 options to incorporate strength work they might otherwise miss on other days of the week.

Sundays/ Mythic Strength

Mythic Strength is a strongman and old school lifting inspired strength performance class for conjuring muscle, amplifying power, and moving well. Carry, drag & hoist odd objects, move heavy loads dynamically, and learn fun new skills. Lift like a legend. Get mythically strong.

This cycle of Mythic Strength will bias hinging, carrying, and overhead pressing.

Workout of the Day

“Mythic Strength”

Sandbag Over Shoulder Partner Work Interval

10:00 Min, 5 Rounds total
:45 Sec Bag Over Shoulder Max Reps
1:00 Min Rest

Partners take turns working and resting.
While A works, B watches the clock.

Notes
This is a repeat workout, aim to improve on reps or increase bag weight from Week 3.

Sandbag Max Distance Carry

5 carries, ascending load + distances, working up to Max distance at a moderate to heavy load.

R1: 1 lap
R2: 2 laps
R3: 3 laps
R4: 4 laps
R5: Max laps (minimum 5)

Notes
Rounds 1 & 2 are ramp up sets, by set 3 you should be at or close to your weight you will do for the max.Rest 2-3 minutes b/t rounds.

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CrossFit Group Class Programming Template (WK8/8)

Ally is moving

Ally L is moving to California and wanted to send this note along to staff and the CFSBK community. You’ll be missed, Ally!

Being a part of CFSBK for the last three years has forever changed my approach to fitness and what I know my body is capable of. It was my first CrossFit experience and I’m totally hooked. As I travel around the country in the coming year, I’ll be trying out a lot of different gyms and hope to find one as special as CFSBK. For me, this gym has not only been a place to stay fit, but has given me routine, community and a mental release at the end of each work day. I’ll miss my 5:30 crew and am so thankful to have sweated with you people! Thanks for always encouraging me to push the weight See you all soon I’m sure xoxo

Workout of the Day

STRENGTH

Thruster
1-1-1

Notes:
Build to a heavy single thruster from the rack in 15 minutes.

PARTNER METCON

AMRAP 16 MIN
3 Wall Walks
12 DB Thrusters (40/25/17.5#)
16 Alt DB Front Rack Reverse Lunge (8ea)

Notes

Partners alternate movements, “you go, I go,” style.

A does 3 wall walks. B does 3 wall walks.
A does 12 thrusters. B does 12 thrusters.
A does 16 lunges. B does 16 lunges.
That’s 1 full round. Rinse and repeat!

The Db’s are not intended to be very heavy. Use a moderate load and aim to keep the thrusters unbroken through the duration of workout.

Yes… there’s a lot of “interference” in this workout! Do your best to relax and recover as much as possible while your partner is working.

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CrossFit Group Class Programming Template (WK8/8)

Ben’s Box Mechanics DETAILING all our Ergs recently. Our rides have been pimped!

The Thruster

Workout of the Day

ASSISTANCE

15 min For Quality
5-10 Kipping Pull-ps
20 alt/10 ea Bear Plank KB Drag Throughs
*Floater Monostructural Movement
30 sec Hollow Hold

Notes
This is for quality, not rounds. Use this as an opportunity to dial in your kipping technique, rather than being worried about the clock.

Int and Adv: work on virtuous global hollow and arch positions with legs straight, heels together, and an active shoulder throughout.
Beginner: 3-5 strict pull ups (negatives, banded, or foot assisted are all OK) + 3-5 kip swings

*Floater options:
a. 1:00 Bike
b. 1:00 Row
c. 130m Jog

FLOATER STRENGTH

A. Split Jerk, 1-1-1-1-1

B. Back Squat, 2-2-2

C. Deadlift, 4×6 @ RPE 7/10

D. Snatch, 1-1-1-1-1

E. Thruster, 1-1-1

Notes

Tomorrow we have thrusters, wall walks, and lunges! Modify your efforts today as needed.

Continue to use your training log to make progress on your lifts!

Split Jerk, Snatch, and Thruster: Opportunity to work up to a heavy single. If you’re feeling dialed in, go for a new 1 Rep Max. If not, just get some heavy weight on the bar and work your technique!

Back Squat: Heavy double. Track back to week 4.

Deadlift: Use your notes from two weeks ago, where we did 4×6 at a moderate load. This could be just a touch heavier than what you did that day.

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CrossFit Group Class Programming Template (WK8/8)

Madison working through “Stonewall” in style!

CrossFit Games Athlete looking for a sublet

Hi all! Former CFSBK member here (diapers and dumbbells 2017-2018 crew, where ya at?) My brother, 2023 Games athlete Jack Farlow is doing an internship later this summer in NYC and hoping to find accommodation from July 22-Aug 29. If anybody has an extra room or knows of a sublet, please let him know at jackfarlow@gmail.com. Thank you!!!

Today’s Schedule

CrossFit: 8am, 10am, 11am, 12pm
Short Circuit: 9am
Open Gym: 8am-4:30
Hybrid AF App Open Gym Access: 5am-8am