Workout of the Day

ASSISTANCE

3-4 Rounds for Quality of:
10e 1/2 kneeling Palloff Presses
5 High Hang Muscle Snatches + 5 Pause OHS
10-15 DB Bent Over Rows

METCON

5 Rounds for time of:
15 Hang Power Snatches
15 Burpees

Notes
The hang power snatch should be on the lighter end, something you can do the early sets in 1-2 and the later rounds in no more than 3 sets.
HPS: +/75/65/45
If you’re really sore from Murph still you can remove the push-up from the burpee.

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CrossFit Group Class Programming Template (WK5/9)

Maria H doing a noir version of Murph.

Guest Pilates Instructor in July: Renee C

Our Pilates instructor Frank H will be away some of this month so on June 4th, 11th and 18th we will have special guest instructor and fellow CFSBKer Renee Chen filling in! Check out Renee’s bio and drop into a pilates class this month!!!

Renee discovered Pilates in her previous sitting-all-day-with-back-pain life. Pilates helped her manage chronic pain and improved posture, so much that she actually quit Wall Street for Pilates. She completed her 600-hour comprehensive Classical Pilates certification through Real Pilates, and has been teaching at their Tribeca location. She came to CFSBK following (or being forced by) her husband, and has enjoyed being part of the community very much. She’s excited to share her Pilates practice at CFSBK and hopes to see you on the floor!

Workout of the Day

STRENGTH

If you performed Murph on Monday and your legs are wrecked, we recommend you deadlift 3 work sets of 5 reps at a moderate load today. You’ll have an opportunity on Friday to perform the squat programming or you can skip this week and pick up next week.

LEVEL 2

Back Squat
85% x 2 Reps x 6 Sets

Notes
The weight is up 5% from last week but the reps have been cut in half. Move well and try to have some speed coming out of the bottom.

LEVEL 1

Back Squat
5 Sets x 3 Reps Across

Notes
Perform 3-5 progressive warm-up sets followed by 5 sets of 3 reps at the same weight. Try to go 5-10lbs heavier than last week.

METCON

EMOM x 5 Rounds
A: 12-15 Seated DB Presses
B: Floater exercise
C: Rest

Floater Options
A: Bike 1:00
B: Jog 270m
B: 8-12 Weighted Step-Overs

Notes
Use the first two rounds of this EMOM to warm-up and the latter three as harder work sets. If you’re recovering from Murph make this feel like an easy and consistent effort.

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CrossFit Group Class Programming Template (WK5/9)

Another heat off to the races!! 

Memorial Day Murph 2023 Photos

The amazing Aaron W just dropped 300 pictures from Murph this weekend into our Flickr!!! Check them out!!

flickr.com/photos/cfsbk/ 

The Origin of CrossFit gyms doing Murph on Memorial Day

This past weekend was our 16th annual Memorial Day Murph event and is one of CFSBK’s keystone community events. CrossFit gyms and beyond all over the world perform this tradition which happened organically. Check out the short video below for some history!

Workout of the Day

If you did Murph yesterday, perform the following workout as an active recovery day. Keep things conversational and just move. If you did not, push the pace and weight a little harder.

ASSISTANCE

4 Sets of:
60m Single Arm Farmer’s Carry
1:00 Bent Arm Sled Push

METCON

5 Rounds for quality of:
1:30 Row or Bike
1:30 15 Sit-Ups + 15 KB Swings + AMRAP Double or Single Unders

Notes
Aim for consistency on your row/bike and feel free to switch back and forth as equipment is available.

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CrossFit Group Class Programming Template (WK5/9)

Amir during Murph yesterday!

Thank you!!!

Thank you so much to everyone who made our 16th(!) Memorial Day Murph event a success. Special shout to…

• The coaches, front desk staff and grilling crew for making the day come together.
• Everyone who came out to take on this grueling workout for the first or 10th time! It takes guts to attempt this workout and the CFSBK never dissapoints.
• Everyone who brought food, helped clean up, cheered on their fellow CFSBKers and made the day amazing!
• Everyone who donated to K9s for Warriors.

Workout of the Day

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty or fourteen pound vest, wear it! (weighted vests at the gym are very limited)

Notes
Over 130 CFSBKers will take on our 16th annual Memorial Day Murph event benefiting K9s for Warriors. We will review some scaling options but try to perform a version that will challenge you and take you about 45-60 minutes.

At your heat start time your coach will review the workout details, answer any questions and set you off. That means you need to DIY your warm-up and movement prep. Head over to the gym early to do what you need to in order to get your body ready for the workout.

ASSISTANCE

1. Learn about Memorial Day Murph from CFSBK alumni Noah Abbott.
2. Make a donation to K9s for Warriors to help train service dogs for veterans
3. Enjoy some burgers, hot dogs and whatever sides you all bring with your fellow CFSBKers!

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CrossFit Group Class Programming Template (WK5/9)

The past 15 years of “Murph” at CFSBK

2023 is our 16th year doing our annual Memorial Day Murph event! Take a trip down memory lane with one Murph photo from each year!

2019

2008 No photos, performed in Prospect Park
2007 No Murph yet!

Workout of the Day

STRENGTH

Mid Hang Power Snatch + OHS

Notes
Try to go heavier than last week’s complex while moving with control and exceptional technique.

METCON

I’m doing Murph tomorrow!

Alternate for 5 total rounds each person:
Partner A walks 130m with a sandbag (medium heavy)
Partner B Air bikes at a recovery pace

I’m not doing Murph tomorrow

AMRAP 16:00
Run 270m
followed by 3 Rounds of:
5 Kipping pull-ups
10 Push-ups
15 Air Squats

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CrossFit Group Class Programming Template (WK4/9)

Yu gets in one more workout before Murph!

Over 130 CFSBKers will be doing Murph tomorrow!!!

So cool to see so many people sign up for Murph tomorrow. Read yesterday’s blog post for any pertinent details, We’ll open the gym around 7:40am for people in the first heat to start warming up. Remember to hydrate and feed yourself well before tomorrow!

Workout of the Day

STRENGTH

Hang Squat Clean
Heavy Single

Notes
Perform a complete deadlift, then lower the bar to anywhere above the knee and catch it below parallel. Work up to a heavy but technically sound single. If you’re performing murph, use today more as a skill day than a heavy day.

PARTNER METCON

AMRAP 10:00:
30/24 Calorie Row
30 DB Push Presses

Notes
With one partner working at a time, move through the couplet alternating reps as desired. Similarly, if you’re doing Murph on Monday go light on the push press.

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CrossFit Group Class Programming Template (WK4/9)

Lee and Steph working through the 2nd mile in Murph last year

The Hang Clean

ICYMI: Murph Details

Our 2023 Memorial Day Murph event is this Monday and here’s what you need to know if you’re participating:

• Members need to RSVP for a heat time on Zen Planner in order to perform the workout.
• Minors may not participate without prior approval.
• At the start time of your heat we’ll do a whiteboard review, discuss the movements, answer any questions and then start the workout. Any warm-up needs to be done DIY before your heat start time.
• We’ll have a few amazing members who will be running the grill and will be serving food from 10am until about 12:30. The gym will provide hamburgers and hot dogs (as well as vegan options) bread and condiments. We ask that members treat this event potluck style and bring some sides everyone can share (fruit, veggies, chips, etc). We will be providing free water and some beer as available but members are encouraged to BYOB.
• Weighted vests are first come first serve and we don’t have many, so unless you’re bringing your own we can not promise their availability.
• This is a free event and we ask that members make a donation to K9s for Warriors, an incredible organization that trains support dogs for veterans with PTSD. You can do that via the link or onsite on Monday.
• We recommend members take any training 2-3 days prior to Murph light or off and show up Monday well hydrated, rested and fed.
• Curious what scaling options are? Check out this article from a few days ago.
• Finally, want to learn more about this workout, Lt. Michael Murphy and some context around the holiday? Check out this great video from former CFSBK coach Noah Abbot, current owner of Lumos Fitness Collective in Austin, TX.

Workout of the Day

ASSISTANCE

4-5 rounds for Quality of:
2-3 Wall Walks
6-9 strict Knees to Elbows
Floater exercise

Floater Options
Run 270m
Row 300m
Bike 1:00

FLOATER STRENGTH

A: Dumbbell Bench Press
5 Sets of 12-15 Reps

B: Back Squat
L2: 80% x 4 reps x 5 sets
L1: 3 sets x 5 reps Across

C: Shoulder Press
5 sets of 5-8 reps

Feel free to superset any of these with some DB Bent Over Rows, Chin-ups or lunges.

Notes
Choose one lift that best rounds out your training week thus far. Tomorrow we have Cleans, push press and rowing.

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CrossFit Group Class Programming Template (WK4/9)

Chimene putting in the work at OG

MURPH 2023, what you need to know!

Our 2023 Memorial Day Murph event is this Monday and here’s what you need to know if you’re participating:

• Members need to RSVP for a heat time on Zen Planner in order to perform the workout.
• Minors may not participate without prior approval.
• At the start time of your heat we’ll do a whiteboard review, discuss the movements, answer any questions and then start the workout. Any warm-up needs to be done DIY before your heat start time.
• We’ll have a few amazing members who will be running the grill and will be serving food from 10am until about 12:30. The gym will provide hamburgers and hot dogs (as well as vegan options) bread and condiments. We ask that members treat this event potluck style and bring some sides everyone can share (fruit, veggies, chips, etc). We will be providing free water and some beer as available but members are encouraged to BYOB.
• Weighted vests are first come first serve and we don’t have many, so unless you’re bringing your own we can not promise their availability.
• This is a free event and we ask that members make a donation to K9s for Warriors, an incredible organization that trains support dogs for veterans with PTSD. You can do that via the link or onsite on Monday.
• We recommend members take any training 2-3 days prior to Murph light or off and show up Monday well hydrated, rested and fed.
• Curious what scaling options are? Check out this article from a few days ago.
• Finally, want to learn more about this workout, Lt. Michael Murphy and some context around the holiday? Check out this great video from former CFSBK coach Noah Abbot, current owner of Lumos Fitness Collective in Austin, TX.

Workout of the Day

SKILL: Kettlebell Swing

Spend a little time refining your kettlebell swing then perform 3-4 progressive sets of around 10 reps trying to use a heavier kettlebell than you typically or have ever used. Only swing a weight you can control!

PARTNER METCON

10 Total Rounds for time of:
60 Double Unders
12 Box Step Overs

Notes
Alternate complete rounds with a partner until each person has performed 4 rounds.

JR Options
– 60/40/20 DUs
– 80/60 Single Unders
– Bike 10/7 Cals

Step Overs: ../50s/35s/20s..

CASH-OUT

Sign up for Murph!

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CrossFit Group Class Programming Template (WK4/9)

Lydia’s first Ultramarathon testimonial!

CFSBK’er Lydia K recently completed a massive accomplishment, check out this amazing write up and give her a high five in class!

I did an ultramarathon across the Grand Canyon and back!

After two attempts to make the Olympic fencing team for women’s epee, I retired from the sport during the pandemic. I’m still trying to process my fencing career – the unplanned pandemic retirement, all the heartbreaks and failures, but also all the accomplishments, gifts and learnings over the course of 16 years. It’s a lot to parse through.

Running didn’t used to feel very good on my body. I had imbalances and injuries from fencing and didn’t know how to train properly. But when I was invited to do a big outdoor goal last summer with a friend, I started working with a mountain coach and found a strength/fitness community at @cfsbk that I love…and things started to change!

Now, I’m just trying to do my best as opposed to “win”. My stress is lower and I’ve been able to better cope with my anxiety. I’m having a healthier relationship with my body, I’m less self-hating, and more grateful for being able to just get out there and appreciate my surroundings. I’ve been able to re-channel my competitive spirit and it’s feeling damn good.

This year, I wanted to push my limits and make myself uncomfortable. Somewhere epic, something insanely hard, and just see what could happen. So, R2R2R: a run across the Grand Canyon and back. And last Friday 4/28, 30 miles and 6k+ elevation gain later, I did exactly that!

I had the best supporter in the world crewing me: my fiancé and fellow CrossFitter Vini Baggio. I fell a few times, peed myself a little, bled a little, smiled a LOT, felt small, felt strong, and felt damn proud of myself. It was the longest run/hike I’d ever done in one go. My first marathon happened to be an ultramarathon down and up the Grand Canyon!

Thank you to everyone who checked in, tracked, cheered, and supported – everyone who knew how much this meant to me and understood the work I was putting in <3

Workout of the Day

STRENGTH

LEVEL 2

Back Squat
80% x 4 reps x 5 sets

Notes
Week 4! Same weight as last week but we’re adding one more rep to each set and dropping to 5 total sets. Rest as needed between sets.

LEVEL 1

Back Squat
3 sets x 5 reps Across

Notes
Perform 4-5 progressive warm-up sets followed by three sets of 5 reps at the same weight. Try to go 5-10lbs heavier than last week. This is the final week of 5s, next week it will be 5 sets of 3 reps.

METCON

AMRAP 6:00
3-6 Strict Deficit Handstand Push-Ups
9/7 Cal Air Bike

Notes
If you came on Monday, but not Tuesday you could perform strict 6 strict pull-ups instead of HSPUs.

The HSPUs today should be 1-2 sets every round at a challenging range of motion.

HSPU Options:
A: 3-6 Deficit (2-6″)
B: 3-6 no deficit or Kipping
C: 6 Strict Barbell Presses (off floor)

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CrossFit Group Class Programming Template (WK4/9)

Patrick loves being upside down!! We hope you do too!

Free Online Nutrition Seminar TODAY @ 12pm
What is Intuitive Eating & 10 Principles That Make Up Its Framework

Join CFSBKer and Registered Dietitian Laura Geraty as she presents a free nutrition seminar for the CFSBK community! This seminar will be about 45-60 minutes long (depending on how many questions at the end).

What is Intuitive Eating & Ten Principles that Make Up Its Framework
Intuitive Eating has gained a lot of mainstream attention in the last couple of years but it’s a self-care framework that’s actually been around for nearly three decades. In this seminar we’ll get into what Intuitive Eating is and what it definitely isn’t…spoiler, it does not include so-called intuitive fasting and it not a diet. We’ll discuss the ten guiding principles of the explicitly weight-inclusive model, each of which help you to either become more aware and responsive to your body’s signals or ignore what is getting in the way of listening to them. Finally, we’ll close with how you can get started if you think Intuitive Eating feels right for you. If you have spent years dieting or feel like your body and mind are constantly at war around food, this seminar is for you.

When: Wednesday, May 24 at noon.

Register in advance here.

After registering, you will receive a confirmation email containing information about joining the meeting.
I will send out a recording to all who registered shortly after the seminar is over. That way no one misses out if they are truly interested.

Laura Geraty, MS, RD, LDN
Laura Geraty is a weight-neutral registered dietitian, certified Intuitive Eating counselor, personal chef and chef instructor based in Brooklyn. She earned her master’s in nutrition communication at Tufts University’s Friedman School of Nutrition and completed her dietetic training at Beth Israel Deaconess Medical Center, both in Boston, Massachusetts. Laura began her nutrition career working as an outpatient dietitian at Boston Medical Center before moving to New York where she transitioned to private practice.

When not working with clients, you will find Laura at one of our many neighborhood playgrounds with her two small kids, cooking in her kitchen, or walking through Prospect Park.

Workout of the Day

For Time:
400m Run
10 Bar or Ring Muscle-Ups
550m Run
20 Kipping Chest to Bar Pull-Ups
800m Run
30 Kipping Pull-Ups

Notes
This will be the last higher volume kipping pull-up workout before murph. With that in mind, DO NOT RIP YOUR HANDS. Make sure your hands are correctly grabbing the bar and consider using hand protection as needed.

Pull-up options:
A: As written
B: Kipping pull-ups all three rounds
C: 1/2 volume strict or banded
D: Ring Rows full volume

Run Options:
A: As written
B: 270/400/550m
C: Bike 2:00/3:00/4:00

CASHOUT

5 Rounds for Quality of:
20 Unbroken Tuck-Ups
10e Single Leg RDLs

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CrossFit Group Class Programming Template (WK4/9)

Madison, how do you feel about this Row workout?

Bar Muscle-Up tips and Tricks from CrossFit Games athlete Amanda Barnhart