Workout of the Day

METCON

For Time:
24-20-16-12-8-4 Air Bike Cals
Alternating with
12-10-8-6-4-2 Chin-Ups

Notes
This workout should take around 12-16 minutes for most.

Chin-Ups
There are 42 reps in this workout. Keep the full volume and use a band or self assisted chin-ups to complete the full volume. Cluster sets are fine to get through the work. If you can go unbroken go for it. If that seems easy perform these as strict chest to bar or weighted.

Bike
The first round of 24 cals should take you around 2:00 or less. Otherwise can scale to 80% volume 20-16-12-10-6-3 cals

ASSISTANCE

3-4 Progressive Sets of:
12-15 Anchored Weighted Sit-Ups
12-15 DB Lateral Raises

Notes
Each set should be harder than the prior. Maintain extension on the sit-ups and hover 1″ above the ground at the bottom of each rep.
The final 1-2 sets of lateral raises should go near or to failure.

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CrossFit Group Class Programming Template (WK4/8)

The team of Olivia and Bea on their last round from Saturday’s press, lunge row triplet.

CFSBK’s Coven with Coach Cara meets again tomorrow!

Join Coach Cara and fellow CFSBK members for an hour of playful inquiry into building a healthy self-relationship through magical-creative means. Cara will also lead an intention setting ritual to help foster health and positivity going into the holiday season. All are welcome!

Workout of the Day

FLOATER STRENGTH

SA DB Row 4×8-10e

Bench Press 3×5-8

Back Squat 3×8-10

1 Power Clean + 1 Push Jerk

Notes
Perform 3–4 progressive warm-up sets for your chosen lift(s). Work within the prescribed rep ranges, leaving 1–2 reps in reserve.

Tomorrow we have Double Unders, Chin-Ups and Air Bike

METCON

3 Rounds for time of:
Run 270m
130m’ Farmer’s Carry
25 Box Jumps

Notes
Find an aerobic pace that allows you to keep moving the whole workout. The farmers carries should be challenging but unbroken.

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CrossFit Group Class Programming Template (WK3/8)

Why we don’t currently offer CrossFit Kids classes

In 2018, Michael Dalton produced a great video of us explaining our kids program at the time. If you’ve never seen it, check it out. We offered CrossFit Kids in different iterations with a variety of amazing coaches over 13 years. Shane, Janelle, David, Tori, Lynsey, Noah, Jess—plus Xela and Tulsi, our teen helpers—made these programs a reality. In its heyday, we offered four levels of kids classes, all described in the video above. We also ran CrossFit Kids birthday parties with a lot of success over many years.

This population was very dear to CFSBK, and we loved seeing multiple generations of members training together under one roof. We hope we made an impact on all the kids we worked with over the years. Parents still ask if we’re ever going to bring it back because they’d love for their kids to build a relationship with fitness at CFSBK. And we get it. But to run a successful program, you need a few things.

The right people with enough bandwidth
Working with children is far more demanding and nuanced than coaching adults. Kindness, leadership, patience, and strong child-communication skills are just some of the qualities needed. On top of that, programming, setting up and breaking down lots of equipment, and communicating with parents all take time and energy. I often said that running a 1-hour CrossFit Kids class took about as much out of me as running four adult classes. When children are involved, it’s more important than ever to have the right people with the right skills and temperament to take on such a demanding program.

Time, space, and equipment to offer kids classes
Offering a kids program in a facility that isn’t exclusively designed for children comes with obstacles. The best-case scenario is reserving the entire room for the kids class, but that can be disruptive to everything else—and impractical if there are only a couple of kids and 70% of the room goes unused.

Other adults working out nearby can increase distractions, create safety concerns for both adults and children, and even affect member conduct (for example, we didn’t let anyone take their shirt off when kids were around). Loud kids can also be an unpleasant distraction for someone just trying to get their workout in.

With our three spaces, we made it work for many years—often using the Annex, which was isolated but somewhat limited. While there’s more flexibility in the summer, during the school year it’s tough to find hours that don’t create a tug-of-war for space between programs.

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Currently, we don’t have enough of either of these things to consider running a kids program again, and unless things change considerably, we probably won’t. It’s not something you can force. Kids still train at CFSBK, but now in more of a one-on-one context. Coaches Erick, Steph, and Cara all work with members under 18 in private and semi-private sessions and are available if you want your kids to start training. But for now, no more kids classes. 🙂

Workout of the Day

PARTNER METCON

12 Rounds for time of:
8 Strict HSPUs (or Barbell Press)
12 Reverse Lunges +/50s/35s/25s
16/12 Cal Row

Notes
This workout will take around 25 minutes with each person alternating complete rounds until 12 total (6 each) have been completed. Each round should take around 2:00. Rounds need to be completed in under 2:30 consistently in order to finish under the 30 minute cap.

HSPU/Press (:20-:30)
Choose the exercise that will give you better workout.

Press loading should be around 95/75/65/45/- and be challenging but unbroken. modify to push press if you hit a wall mid set.

HSPU
+ Deficit/Full ROM Strict/1-2 Abmats Strict/Kipping (no box piked or negative)
Scale to 6 or even 4 reps if needed.

Lunges (:30-:40)
2 Dumbbells, unbroken every round, go heavy.

Row
This needs to be around :50-1:10 per round. Scale back to 12 cals if you can’t consistently hit 16 cals in about a minute.

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CrossFit Group Class Programming Template (WK3/8)

Yesterday’s 10am group class with a spectrum of members who have been part of the CFSBK community from a few months to 17 years! Listed next to each person is their start year
Top row: Tamson, Rickke, Stephen, Jared, Danae, coach Brett, Gilles, Miriam, Ellie, Matt
Bottom row: David, Yana, Eric, Louis, Manu, Ash, Yrthya & coach David

Workout of the Day

FLOATER STRENGTH

SA DB Row 4×8-10e

Bench Press 3×5-8

Back Squat 3×8-10

1 Power Clean + 1 Push Jerk

Notes
Perform 3–4 progressive warm-up sets for your chosen lift(s). Work within the prescribed rep ranges, leaving 1–2 reps in reserve.

Tomorrow we have HSPUs, Lunges and row

METCON

1/2 “Cindy”

AMRAP 10:00
5 Kipping Pull-Ups
10 Push-Ups
15 Air Squats

Notes
Today we’re doing a 1/2 time domain version of the benchmark “Cindy”. Goal would be 6-10+ rounds in the 10 minute window. Pull-ups should be 1-2 sets, push-ups 1-3 and squats unbroken. Aim for virtuosity in your movement quality on these basic calisthenics.

Push-Ups
Mature, knee push-up, elevated on box

Kipping Pull-Ups
5/3 Kipping Pull-Ups
5/3 Strict
5 Ring Rows, banded or jumping

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CrossFit Group Class Programming Template (WK3/8)

Some of our beloved Fit55 crew socializing before class

Push-Ups Standards and Virtuosity

Today’s workout contains 3 calisthenic movements. 6-10+ rounds is possible in this workout which provide ample opportunities to ingrain and develop the motor skills and strength required to successfully perform these seemingly simple movements. Will your first push-up look like your 50th? Will your 75th air squat include planted heels, full depth and a neutral spinal position? Range of motion is only one component of functional movement. When you initiate a movement, what happens between the start and finish dictate the adaptation you’re pursuing. Soft technique builds soft athletes. Lazy attention to details builds laziness inside and outside the gym. Virtuosity is defined in Gymnastics as “performing the common uncommonly well”. Will you settle for mediocrity today, or will you pursue virtuosity? No opportunity is too small!

Workout of the Day

STRENGTH

5 Progressive Sets of:
1 Power Clean + 1 Push Jerk

Notes
After 3–4 barbell warm-up sets, complete 5 working sets of 1 Power Clean + 1 Push Jerk. Build progressively in load across all 5 sets, aiming for crisp, technically sound reps. Focus on fast elbows into the rack position and an aggressive dip/drive on the jerk.

METCON

“GRACE”

For Time:
30 Clean and Jerks

Notes
“Grace” is one of CrossFit’s classic benchmarks — fast, heavy, and simple. The intent is an all-out sprint while maintaining crisp movement quality.

Benchmark loads for this workout are 135/95 but choose a load you can cycle for quick singles or small touch-and-go sets. Most athletes will do fast singles with very short breaks, aiming to never stand and rest more than a few breaths. If you go touch-and-go, keep sets short (3–5 reps) to avoid redlining.

Expect times between 2–6 minutes. Advanced athletes will finish under 3 minutes, with most finishing around 4–5 minutes. Scale the load so you can finish within the intended window and move consistently throughout.

Skill version
Using a modest weight, perform 1 rep, every :15-:20, capped at 8:00

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CrossFit Group Class Programming Template (WK3/8)

February 1st, 2010. We had JUST moved to from the Brooklyn Lyceum into 597 Degraw street and since we couldn’t bail weights without getting yelled at in the old space, we decided to make the inaugural workout in our new home “Grace”. Pictured above are Coach Fox, Nick, Snip, Sara, JMD, Anne and Coach David.

Brooke Wells does 155lb Grace in 3:18

Workout of the Day

METCON

4 Intervals of:
6 Weighted Chin-Ups (50/35/20)
24 Tuck-Ups
75 Double Unders

Rest as needed between rounds. Capped at 20:00

Notes
Each interval should be attempted unbroken.

Chin-Ups
Hold a Dumbbell between your feet or thighs for loading
Bodyweight chin-ups
Partner assisted chin-ups
Banded or self assisted

Double Unders
1:00 AMRAP or attempts
No Single Unders!

STRENGTH

Back Squat
3×8-10 reps

Notes
Perform 3–4 progressive warm-up sets then complete 3 progressive and challenging sets of 8-10 reps. Rest 3-4 minutes between sets. Leave 2–3 reps in reserve each set. Weights should feel tough but doable.

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CrossFit Group Class Programming Template (WK3/8)

Bring a friend to the gym day with Alex and Casey

How to Be a Good Bar Partner

By Chris Fox (June 2014)

We’re not speaking about how to help a friend get lucky by being a good wing man or woman here—we’re going to discuss seven ways you can be a solid bar mate when paired up with others during one of the lifting segments of a group class at CFSBK.

1. Be ready to lift. This seems simple enough. After all, that’s what you’re going to do in a moment. Have your lifting gear—shoes, wraps, tape, belt, sleeves, special clean and jerk PR shirt, whatever—on you by the time your coach pairs you out to lift.

2. Have your numbers planned. Obviously you need to know this so a coach can pair you on a rack, and this goes especially for the slow lifts where there shouldn’t really be any guessing. This is where good journaling comes into play. Knowing what you squatted last week, what you plan to hit this week, and what your warm up sets will look like will help you be efficient during the warm ups so you can rest between work sets. I’m always amazed when it’s 10 minutes into lifting time and a rack is still warming up. If you don’t know what you’re loading on the bar, then at best you’ll waste some of your lifting time. Even worse, you’ll waste your classmate’s time. This is by far the biggest time suck we notice during classes. Having a plan for your warm up sets will allow you to make practical decisions for your warm ups and also be flexible for the sake of keeping the flow moving. 

3. Be present, especially if you are spotting someone. I don’t think I need to explain why you should be present when spotting but I’ve seen people drift off while doing it. I once had to “ask” someone not to be on their phone when spotting the bench press. Related to this, understand how to spot a lift. We’re only talking about the bench press and the back squat here. What we expect might be different than what you learned in the high school weight room, so if you’re not sure how we spot these lifts at CFSBK, ask a coach. Even while not spotting, being present with your rack mates is a good idea. You’ll often lift with the same few people for a cycle on a lift. It’s nice to know a bit about them and enjoy the time. I don’t mean you need to force idle chitchat, but an extra pair of eyes can be helpful, as can words and cues of support. Additionally, being present ensures that you’re being mindful of things around you and your partner’s rack. Extraneous bumpers lying in the way of a potential bail can cause a bar to take an unpredictable path, as can someone walking into a heavy bar on someone’s back. Being aware of your surroundings can head off avoidable injuries. Be in control instead of wondering what’s going to happen. 

4. Keep it in bounds. While we expect people to be engaged and help their partners, remember that you are not a coach and shouldn’t take over all the cueing adjustments/programming in your platform. It’s a fine line to find for some people but when in doubt ask a coach and always defer to the advice given by staff. We’ve heard people with great intentions give bad cueing or suggestions to rack mates. Know thyself.

5. Be ready for your set. When you’re not ready, you push the person behind you further back on the clock. In busier classes when there are three or even four people in a rack, someone should just about always be lifting. Don’t miss your turn or make your rack run out of time. 

6. Be clean, at least relatively. If the air around you suggests you may not have seen a bar of soap since the X-Files went off the air, it can be unpleasant and distracting to those around you. We work out together in pretty close quarters and get sweaty and sure, we all stink a bit every now and then (like me a few Thursdays ago, sorry!) but do your best to make that the exception, not the rule. Please note that some exercise apparel, especially that tech/wicking stuff, does not wash well—and all exercise gear has a shelf life.

7. Help load and unload the bar. Another pretty self-explanatory one. Share the workload on setup and breakdown—even going as far as to help another rack put stuff away if you’re done. You can’t really do too much here, but you can certainly do too little.

These are just a few things that can help your experience and that of your peers be more effective and enjoyable. Your fitness doesn’t happen in a vacuum at CrossFit South Brooklyn and the stronger we all get, the stronger we all get.

Workout of the Day

STRENGTH

Bench Press
3×5-8 reps

Notes
After 4-5 warm-ups build to a heavy 5-8 over 3 work sets. Leave 0-2 reps in reserve.

METCON

For Time:
30/24 Calorie Row
15 Burpees
30 Wall Ball Shots
15 Burpees
30/24 Calorie Row

Notes
The Row should be around or under 2:00. If you’re going over 2:30 on the row scale to 24 cals. This workout will take most people around 6-9 minutes

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CrossFit Group Class Programming Template (WK3/8)

Madison having too much fun as a fitness hot dog

Creating upper back tension in the Bench Press

Proper upper back and lat engagement helps create a stable shelf for the shoulder to produce force during the bench press. We’ll review the position in class today but this 3:00 video does a good job explaining the concepts.

Workout of the Day

STRENGTH

2-2-1-1-1 Reps for max load of:
Hand over hand rope pull
Sled Push back

Notes
Pull the sled hand over hand then push it back to the start, perform two sets of 2 reps then three to four singles trying to add weight each set.
The load should never be so heavy that it stops moving during your pull or push, but go for it.

PARTNER METCON

10 Rounds for time of:
3/2 Wall Walks
16 DB Deadlifts

Notes
Partners alternate complete rounds until each person has completed 5. This workout should be around 10-13 minutes with each round taking about 1-1:20. Scale volume on wall walks to 2 reps or cap it at 8 rounds.

Deadlift +/50s/35s/20s/-

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CrossFit Group Class Programming Template (WK3/8)

Sound Bath at last Tuesday’s COVEN

Hand Over Hand Sled Pulls

The first two weeks of this cycle we focused on pull-ups and chin-ups for our pulling strength, today we’re working with sleds and rope pulling in the horizontal plane. The intention of this variation is to keep the load in the arms and lats, not by heaving the sled back with hip extension.  The :30 video below shows exactly what we’re looking for today. Can you pull more than 400lbs???

Workout of the Day

FLOATER STRENGTH

Chin-Ups 4×5–8 reps

Cluster 1-1-1-1-1

Bench Press 4×8-10 reps

Front Squat 4×6-8 reps

Power Snatch 3-3-3-3-3

Notes
Perform 3–4 progressive warm-up sets for your chosen lift(s). Work within the prescribed rep ranges, leaving 1–2 reps in reserve.

Tomorrow we have sled pulls, DB deadlifts and wall walks.

ASSISTANCE

4 Progressive Sets of:
8-16 Matador Dips
8-16 Anchored Weighted Sit-Ups
3 High Box Jumps

Notes
Work through 4 progressive sets of the triplet and aim to finish in under 20 minutes. The matadors may be weighted, BW banded or bench Dips can be substituted. The box jumps can be as high as you’re brave enough to try, we’ll be using soft boxes for some of the higher attempts!

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CrossFit Group Class Programming Template (WK2/8)

Welcome Foundations Grads Sarah, Katie, Eli and Joe!

Final FINAL Fight Gone Bad tally: $40,058 Raised for BCHS

After the last donations trickled in we’re so excited to announce that we breached over $40k in fundraising this year! Here’s a note from the CDO of BCHS to the community!

Workout of the Day

5 Rounds for time of:
Run 400m
8 Clusters (+/155/135/95/75/-)
12 Kipping Pull-Ups

Notes
This workout will take most people around 18-22 minutes. Stay consistent on your runs and go heavy enough on the clusters that the weight slows you down to steady singles.

Kipping Pull-Ups
(+) 4-8 Bar Muscle-Ups
(+) 12 Chest to Bar
12/8 Kipping
8-6 Strict or Banded
12 Jumping

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CrossFit Group Class Programming Template (WK2/8)

Keith W going overhead at Fight Gone Bad

The Cluster

Today’s workout features sets of 8 clusters — a movement that combines a squat clean directly into a thruster. Choose a challenging load that makes you want to drop the bar between each rep, but still allows you to move with control and consistency. Make sure the thruster portion is a true thruster — drive the bar overhead in one continuous motion without re-bending the knees and turning it into a jerk.