Workout of the Day

CrossFit Group Class Programming Template (WK5/9)

Danny C & Co take 3rd Place at The Fittest Experience 2023!

Prior to joining CFSBK, I was a member of a now-defunct gym in Austin, TX, the members of which migrated over to Lumos Fitness Collective (where David just was!) following its closure. I did my best to stay in touch with as many people as possible following my move to New York, which included two guys I trained with on a regular basis. We keep in regular contact, and when they asked me to fill in for an injured teammate at The Fittest Experience 2023, I couldn’t say no.

The Fittest Experience has been around since 2009, only growing in size & stature within the competition community over those fifteen iterations. Various venues in the Austin region have hosted the competition, which now takes place at the Williamson County Expo Center in Taylor, TX. Team Lumos FC qualified one spot out of intermediate, putting them in a top seed in the Scaled Teams division. I did my best not to disappoint, contributing my fair share en route to a third place finish out of twenty-two teams. Hats off to the entire Lumos community for showing support all weekend long, including CFSBK Coach Emeritus Noah and former member Andy

Workout of the Day

STRENGTH

A1) Sumo Deadlift
8-6-4-8

A2) Single Arm Tall Kneeling DB Press
3 x 8-12 ea side

Notes:
Rest about 1 min between exercises.
Use your training notes from last week to guide you today. Ideally both exercises should be heavier today.

For the deadlift we will use wave loading. If you were here last week, aim to start your set of 8 reps a bit heavier than the 8 you did last week. If you weren’t, start with a moderately challenging weight for the set of 8 and increase load for each work set as the reps decrease. The final set is intended to be the same or heavier than the first.

Here is an example:
Warm up set or two: 115×8, 145×4
Work sets:
165×8
180×6
190×4
170×8

METCON

Every 3 min x 5 rounds
12 Sit Ups
50′ Double Kettlebell Front Rack Carry
Max Reps Calorie Bike until 1:30 mark of each round

Notes:
Start at an 85% pace, something that feels sustainable if you were going to do 3 rounds in a row (no rest) with the same exact output. Hold that pace for 3 rounds and then aim to increase in the second half of the workout. Your score is the bike calories achieved across all 5 rounds. Go heavy on the carry

CrossFit Group Class Programming Template (WK5/9)

Eric with great positioning on this double kettlebell front rack carry. Be like Eric today.

Introducing, IronWorks

If you find yourself skipping out on the gym or modifying movements due to nagging aches and pains, then IronWorks is the right fit for you. Under the watchful eye of coach Katie, our in-house physical therapist, this program will focus on rehabilitation and performance simultaneously. She believes that training injured athletes to return to sport should be a systematic process that is tailored to the individual. Every participant can expect corrective strength balance work while safely resting their respective injury. In working with hundreds of clients over the last decade, Katie has established clear strength benchmarks that indicate an athlete’s preparedness to deadlift, run, press overhead, and so on. By following IronWorks, athletes will gain this objective knowledge and return to sport stronger and more confident than before.

What: 60 min semi-private personal training, 2x/week. Carefully planned programming provided to allow injured persons to train without worry. Similar to a regular personal training session, IronWorks will have a unique programming cycle. Based on movement screening and strength testing, folks attending class will follow an individualized strength cycle with pain-free scaling options alongside a group conditioning piece.
~30 min dedicated warmup/strength, ~30 min conditioning as a group

Upper Body Press/Squat Day

Upper Body Pull/Hinge Day

When: 8-9am Tue/Thurs at 608

Who: Anyone, really! Although Katie specializes in training injured individuals, she will always be able to help you reach your goals! Capped at 6 people.

Cost: $650/mo ($75/class, 8-9 classes per mo)

FAQ:

• What if I can’t make it to a class, will a session be wasted? No! You may drop in at open gym to complete your missed day at another time that week
• What if I can only make one day, but really want to sign up? You may do one day per week in person and drop in at open gym to complete your missed day at another time that week.
• What if I want to train more than 2x/week? I am a regular group class member and am looking to get a little more time in the gym. If you are registered with this monthly program, you are allowed up to 2 extra group class drop ins per week.
• If I am too nervous to take a group class while I am nursing an injury, but still want to train in the gym more than 2x/week, what are my options? You are allowed up to 2 drop ins to open gym per week! As per request, coach Katie will provide additional programming days at a cost of $50-100 for 1-2x/week respectively.
• I’m interested! When do I start? We will begin the cycle as soon as 4 people are on board. Contact katie@crossfitsouthbrooklyn.com to let her know you’re in!

Workout of the Day

“LAURA”

With a partner, complete as many rounds as possible in 21 minutes of:
30 Calorie Row
20 Burpees Over Rower
10 Power Cleans (155/105 lb)

Notes:
On a 21-minute clock, perform as many rounds and repetitions as possible (AMRAP) of the prescribed work in the order written with a partner.

Rep counts listed are total reps accumulated by both partners working together. Divide the work as needed, chipping your way through each movement before moving to the next.

Today’s workout was written for Special Agent Laura Schwartzenberger, 43, who was killed while executing a search warrant related to a violent crime against children. Schwartzenberger, who joined the FBI in 2005, was fatally shot by a suspected child pornographer on Feb. 2 in Sunrise, Florida. Learn more here.

CrossFit Group Class Programming Template (WK5/9)

Allie and Harry cruising down Degraw street 

The Return of Active Recovery!

With coach Whitney gone traveling, we will no longer offer Range & Resilience, however we are excited to announce the return of Active Recovery taught by Sasha Slocombe. This class starts this weekend and will be at the same time as R&R.

Class Description
For an hour you’ll be guided through a combination of soft tissue work, mobility techniques, yoga infused movement flow, and relaxing breathwork. Perfect as a rest day or as a light day’s work for beginners and everyone in between. This restorative class is also great for non-CrossFitters and anyone who could use a little de-stressing love.

Schedule

Saturdays at 9AM in The Annex
*Note that this class will finish at 9:50AM so folks can take group class afterward if they choose.

Workout of the Day

STRENGTH

A. E2MOM 12:00
2 Cleans

Notes:
These are squat cleans, to be done as separate single lifts, not touch and go. Take the time needed to reset for your second rep.

B. Front Squat
3×5

Notes:
Heavier than last week!

METCON

7 Rounds for Time of:
7 Kipping Pull-Ups
14 Air Squats

Notes:
Get after it!

Pull-Up Scaling:
a. 4-7 reps/round
b. 3-4 strict reps/round
c. 7 jumping pull-ups (use a surface that puts fingertips 6″ below height of bar when you stand underneath it)

CrossFit Group Class Programming Template (WK5/9)

One of our Open Raffle winners, Ashima throwing down during the 2019 CrossFit Open

62 CFSBKers are Registered for the CrossFit Open so far!

WOW! Since last posting our Open Roster for Team CrossFit South Brooklyn has doubled!! Huge respect to everyone who has made the decision to sign up and represent our gym. Remember there is strength in numbers so don’t hesitate and sign up today!!

What is the Open?
The Open is the first phase in the CrossFit competitive season consisting of three workouts programmed over three weeks. The vast majority of people participating in the Open are doing it for fun, to be part of the global community, to celebrate their affiliate and/or to challenge themselves. The best in the world do it to qualify for the next levels of competition which eventually lead to the CrossFit Games. One workout is released each week with three versions to choose from (“Rx’d” “Scaled” and “Foundations”) so that ANYONE regardless of ability or experience can participate. This is the one time a year everyone in the global CrossFit community comes together to celebrate fitness and throw down as one. It’s not uncommon for over 300k people to participate in the open!!

How does it work?
The first thing you need to do is register at CrossFit.com and make sure to put CrossFit South Brooklyn as your home affiliate. Through the three weeks of competition we’ll program the Open workout in group classes every Saturday as well as a special Friday Night Lights version if you want a little more fanfare around the event. This is a great opportunity to lean into the spirit of competition and “nerd out” on a workout much more than you typically would!

Stephanie Arabagian
Sammuel Auld
Casey Bader
Vinicius Baggio Fuentes
Tanner Beal
Tristan Bel
Paul Bennett
Laura Berk
jacinto Bonilla
Shawn Campbell
Anthony Casola
Ahmaed Cephus
Karl-Henry Cesar
Ashima Chitre
Kevin Clark
Sheryl Cohen
Dan Conroy
Harry Copeland
Caleb Crain
Zel Crampton
Ryan Dutch
Cidney Falk
Elizabeth Fine
Omar Francis
Cole Francum
Micheline Gaulin
Sara Greenberg
Richard Greenspan
Katie Harper
Maria Heinegg
Andrew Hill
Linda Hutsal
Mike Iaia
Dan Kang
Dylan Ketchum
Olena Knyzhnyk
Cathy Kolcun
Christina LaBrie
Miriam Levin
Ashley Macha
Matt Merenich
Aafiya Mohammed
Gerry Mullany
David Osorio
Kaushal Parikh
Erick Pinto
Nicolas Preuss
Hung Quach
Suzanne Rollins
Tasha Russo
Lee Savage
Ashley Sawyer
Laura Siegle
Joseph Sinchak
Arin Soyen
Yu Tian
Gianna Valentini
Keith Walter
Renaldo Webb
Avery Wittkamp
Jonathan Wright
Tong Xiang

Workout of the Day

METCON

EMOM 24:00
A. 8 Strict Handstand Push Up
B. 15/12 Cal Row
C. 8 ea side Single Arm DB/KB OH Reverse Lunges
D. 30 sec Double Under practice

Notes:
Scale the reps on the first 3 movements today so that no station takes longer than 40 seconds. You want consistent rest/transition time so that you can keep accumulating quality reps and enough intensity across all 6 rounds of the workout. If you “fall behind,” just make the adjustment needed!

The lunges are contralateral. When the L arm is supporting weight overhead, the R leg stays planted/working and the L leg steps back and forward in the lunge. Suggested RX (Open weights) would be 50/35#.

HSPU scaling:
a. Volume: 4-6 reps, full ROM
b. ROM and/or volume: 4-8 reps, 1 abmat
c. Box Pike HSPU x 6-8 reps, up to 1 abmat
d. Heavy DB Z Press x 8-12 reps

CrossFit Group Class Programming Template (WK5/9)

Another one! Welcome Coach Grant!

On Friday we introduced coach Lizzy and now we’re formally announcing coach Grant! Grant has been a long time member of the gym, a co coach with our Phoenix program and a friend to all. We are so excited to welcome him aboard. Learn more about Grant below:

Grant first encountered CrossFit in 2012 at CrossFit 212 in Manhattan. He’d recently begun a journey in recovery from alcohol and drug addiction, and was looking to meet new people, face new challenges, and find new ways to spend his time. Outside of strength training as a lifelong hockey player, he had never once lifted a weight voluntarily. He quickly learned that he loved long grunty workouts, machines, and sharing in the suffering of others, and was more resistant to mobility work and olympic weightlifting. These things still hold true.

For Grant, CrossFit is a constant reminder that working through resistance offers the most remarkable rewards, and that movement can allow us to build resilience and vulnerability on a daily basis. In 2022, Grant made a decision to build a career at the intersection of movement and recovery. He now spends most of his waking hours developing fitness and community programming for people impacted by addiction in NYC via his role at The Phoenix. He considers coaching at CFSBK an extraordinary opportunity and responsibility, and one he is immensely grateful for.

BA in English Literature from The University of Wisconsin-Madison
CrossFit Level 1

Workout of the Day

STRENGTH

3-5 Rounds for Quality and Load
90 sec Bike @ steady RPM
6 Goblet Cyclist Squats @ 3011 tempo
Floater Movement

Floater Options
A. 5 Strict or Weighted Strict Chin Ups
B. 10 Dual DB Supinated Grip Bent Over Rows
C. 10-15 Push ups

Notes:
Floater Options: We had Pull-ups on Tue/Sat, Ring Rows on Thursday, and Push ups on Friday. Choose a movement that rounds out your week depending on your class attendance, or if you have a weakness, pick that one!

PARTNER METCON

For Time:
200 Wall Ball Shots

While 1 partner is accumulating reps on the wall, the other partner is in a dual KB/DB farmer hold, RX 32kg/24kg each hand.

Notes:
Reps only count once your partner has picked up the DB/KB’s. Don’t rush — focus on consistent ranges of motion and accuracy on each rep today. Teamwork makes the dream work!

CrossFit Group Class Programming Template (WK4/9)

David dropped into former CFSBK coach Noah’s gym in Austin this weekend and took class from another CFSBK Alum, Rio. Rio mentioned that it was almost 9 years to the day that David had completed his Foundations class back in SBK and now the script was flipped and he was coaching David. It was great catching up with these guys, talking shop and reminiscing about times past. If you’re ever in Austin, Texas, drop into Lumos Fitness Collective!

Healthcare and Self-care: How CrossFit Can Help

Workout of the Day

STRENGTH

Power Clean and Push Jerk:
2 sets x (3+3)
2 sets x (2+2)
2-4 sets x (1+1)

Notes:
Start with 2 sets of 3 power cleans into 3 push jerks. These are not intended to be touch and go reps. In other words, bail and reset between the cleans, then on your final clean keep the bar in the rack position to go overhead. Then move to 2 sets of 2 power cleans + 2 push jerks, same instruction. Finish with 2 sets of single lifts.
*Advanced/experienced lifters may split jerk if they are comfortable and prefer it today.

METCON

4 Intervals of:

In 2:00 perform:
10 Chest to bar Pull-Ups
15/12 calorie Row
AMRAP Power Clean and Push Jerks in remaining time

Rest 2:00

Notes:
Goal is to have 20-30 seconds to work with the barbell each round. Scale back the volume of pull-ups and/or rowing as needed to achieve that.
Score is # of C&J reps achieved at the end of the 4 work periods.
Recommend using about 60-70% of your heaviest lift from the first part of class.

CrossFit Group Class Programming Template (WK4/9)

Throwback to CFSBK coaching alum Tori working some box piked Handstand Push-Ups

The CrossFit Open

Everyday the CFSBK Open team grows a little more! Thank you to everyone who has signed up already. Below is a little info-graph with some more info on how it works. Get stoked, sign up!

Workout of the Day

STRENGTH

A1) Back Rack Reverse Lunge: 3 x 6 ea

Notes:
Lead with your weaker leg/side if you know it. These are not alternating.
You may re-rack the bar and rest briefly between sides if needed.
Yes, MOAR LUNGES! Today we are resetting heavier than where we started. By now you probably have a better idea of what you can do here.
Today, take a couple warm up sets and then hit 3 sets of 6 reps at the same weight across, heavier than where you started in week 1.

A2) Dual DB Prone Row: 3 x 12-15

Notes:
You can use your previous week’s single arm rows for guidance here but keep in mind the bench has a tendency to keep us very “honest!”
Rest as needed between movements, in the range of 60-90 sec.

METCON

AMRAP 5:00
Max Calorie Bike

Rest 3 min

AMRAP 5:00
10 Push-ups
5 dual KB Front Rack Squats – heavy
50′ dual KB rack carry

Notes:
Maintain good front rack position on both the squats and the carry. Do not interlace your fingers to assist the shoulders here.

CrossFit Group Class Programming Template (WK4/9)

Welcome new CFSBK Coach Lizzy Sullivan!

CFSBK is onboarding some new coaches and we’re so excited to welcome Lizzy Sullivan to the team. Below you can read her bio to learn more about her, look out for her on Wednesday afternoon classes initially and more soon!

Lizzy received her Bachelor of Science in Athletic Training and Master of Physician Assistant studies at Duquesne University in Pittsburgh, PA. Her fascination of anatomy, physiology, and kinesiology combined with personal athletic injuries over the years, led her down the career path of becoming an Athletic Trainer and Physician Assistant. She currently works at Hospital for Special Surgery as an Orthopedic Surgery Physician Assistant on the Sports Medicine Service. She enjoys being able to use her career to help people achieve health and longevity.

Lizzy’s passion for movement and athleticism was sparked at an early age starting with dance and gymnastics and continuing with soccer, track, and competitive cheerleading. She participated in track and cheerleading at the collegiate level. This is also the time that she was introduced to group fitness. She immediately fell in love with the atmosphere – the comradery, friendly competition, energy, and the mental/physical outlet for stress. This moved her to become a certified group fitness instructor.

Lizzy has been teaching group fitness since 2008 and has taught a wide variety of classes (cardio kickboxing, Pilates/yoga fusion, dance cardio, HIIT, MMA fusion, and boxing to name a few). She worked as a Master Trainer for Beachbody Live from 2013-2019. Empowering people through fitness has been her driving force. She believes that fitness is all-inclusive and has no boundaries of age, body-type, or experience. Her goal is to always keep the environment fun and welcoming and the work safe and effective.

Lizzy’s first CrossFit experience was in 2017 at a small affiliate in Richmond, VA. Although she walked in intimidated AF, she left feeling like she finally found “her people.” She has continued CrossFit ever since – there’s NOTHING like the CrossFit community!

Since moving to Brooklyn in 2018, CrossFit South Brooklyn has become a staple in Lizzy’s life. She is beyond excited to give back to the community that has given so much to her through the many different seasons in her life – the most impactful being pregnancy and postpartum.

Lizzy’s certifications include CrossFit Level 1 (coming February 2023), NASM Performance Enhancement Specialist, AFAA & ACE Group Fitness Instructor, Animal Flow Level 1, Kettlebell Athletics Level 1. She is also completing her certification as a Pregnancy and Postpartum Athlete Coach so she can help other mamas stay safe, healthy, and active throughout their journey!

Workout of the Day

STRENGTH

A1) Sumo Deadlift
10-8-6-10

A2) Single Arm Tall Kneeling DB Press
3 x 12-15 ea side

Notes:
Rest about 1 min between exercises.
Goal is to increase weight on both lifts across the three weeks.
For the deadlift we will use wave loading. Today, start with a moderately challenging weight for the set of 10 and increase load for each work set as the reps decrease. The final set is intended to be the same or heavier than the first.

Here is an example:
warm up set or two: 95×10, 115×5
work sets:
135×10
155×8
165×6
145×10

METCON

EMOM 10:00
A. 8 Horizontal Ring Rows + max reps Double Unders
B. Rest

Notes:
RX’d version of the ring row is with feet elevated such that the athlete’s body is parallel to the floor at the beginning of the rep. Scale the foot position / body angle so that full ROM can be achieved on every rep without “kipping” the movement, in 1-2 sets consistently.

This is a good day to practice double unders if you don’t own them!

CrossFit Group Class Programming Template (WK4/9)

We miss the Summer. Here are Coaches Katie and Carissa during warmer days.

Well it looks like you didn’t win the raffle

The universe is an indifferent mistress. You might as well move on with your life and sign up for the CrossFit Open the old fashioned way.

The CrossFit Open is a three week worldwide competition and event that CrossFit gyms and athletes all over the world participate in every year. It’s a great time to put yourself out there and dig a little deeper for three workouts. But moreso, its a celebration of the CrossFit community as well as the CFSBK community. This year will have brand new elements to our CrossFit Open experience including theme weeks and the Extracurricular Open as well as favorites like Friday Night Lights.

The following CFSBKers are officially #INTHEOPEN !!

Stephanie Arabagian
Sammuel Auld
Vinicius Baggio Fuentes
Tristan Bel
Paul Bennett
Laura Berk
jacinto Bonilla
Shawn Campbell
Anthony Casola
Ahmaed Cephus
Karl-Henry Cesar
Ashima Chitre
Kevin Clark
Sheryl Cohen
Dan Conroy
Harry Copeland
Caleb Crain
Zel Crampton
Cidney Falk
Elizabeth Fine
Omar Francis
Cole Francum
Micheline Gaulin
Sara Greenberg
Richard Greenspan
Katie Harper
Andrew Hill
Linda Hutsal
Dan Kang
Dylan Ketchum
Olena Knyzhnyk
Cathy Kolcun
Christina LaBrie
Ashley Macha
Matt Merenich
Aafiya Mohammed
Gerry Mullany
David Osorio
Kaushal Parikh
Erick Pinto
Nicolas Preuss
Hung Quach
Suzanne Rollins
Tasha Russo
Lee Savage
Ashley Sawyer
Laura Siegle
Joseph Sinchak
Yu Tian
Gianna Valentini
Keith Walter
Renaldo Webb
Jonathan Wright
Tong Xiang

Workout of the Day

STRENGTH

Close Grip Bench Press
8-6-4 @ 30×1 tempo

Notes:
Take 2-3 warm up sets before your first working set of 8 reps on the tempo. This should be moderately challenging, a 7/10 RPE. From there, add load for the set of 6, and again for the set of 4 reps.
Maintain a 3 second down tempo throughout your sets.

METCON

4 Rounds for Time
10 Strict Dips
12 V-ups
14 Box Jumps

Notes:
-Scale dips so that your variation can be done in 1-3 sets per round.

Dip Scales:
A. volume (4-8 per round)
B. parallete dip
C. dip between two benches/boxes

CrossFit Group Class Programming Template (WK4/9)

The man with a key to all our hearts, Joey S

Resource Crisis in Gowanus

 

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A post shared by Gowanus Mutual Aid (@gowanusmutualaid)

Since summer 2022, migrants seeking asylum in the U.S. have been bussed by states along the Mexico border to sanctuary cities, often without their permission, including tens of thousands who have arrived in NYC. Local community groups and advocacy organizations have been scrambling to provide services for the newcomers, including access to shelter, food, clothing, legal services, and more. Recently, almost 300 migrants were provided shelter in Gowanus near CFSBK without adequate food access, cooking facilities, warm clothes, and other important resources. The city response has not been enough and people are going hungry and without basic necessities during the cold months. Let’s show up the CFSBK way to welcome our new neighbors by supporting the efforts of Gowanus Mutual Aid.