Workout of the Day

FLOATER STRENGTH

Choose ONE of the following lifts below:

A: Bench Press
3×5-7 reps, across

B: Front Squat
3×6, across

C: Split or Push Jerk
5×3 reps, building

PARTNER METCON

“Sandbag Tailpipe”

10 rounds for time:
250 m Row

Partner holds a heavy sandbag while their partner rows.

Notes
Each person completes 5 rounds on the erg. The person rowing cannot start until their partner is holding the sandbag. If they drop the bag at any point before the row is finished, then their partner has to stop rowing. The goal here is to control your breathing under a heavy load, so don’t go too light with the sandbag!

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CrossFit Group Class Programming Template (WK3/8)

Our first “The UpsideDown Class” was a huge success! We are going to add a second class on Wednesdays at 11am to accommodate demand! stay tuned!

How we onboard new members at CFSBK

In the video below, Coach David talks about how new members are onboarded to CFSBK. The video will starts at 49 minutes when we discuss our gym versus the two guests I had on. See how that sweet CFSBK sausage is made.

Workout of the Day

ASSISTANCE

3-4 sets for quality:
5 Seated Box Jumps
10 Strict Weighted Hanging Knee Raises
:30 ea DB Overhead Carry
5 Push Jerk Behind the Neck in Split

Notes
The seated box jump is a variation of that eliminates the assistance of a countermovement and the pre-tension of a paused starting position. With as little rocking of the body as possible, jump directly from the seated position up onto the other box. Rocking can be minimized by leaning forward as needed to feel balanced on the feet and using this as the start position.

STRENGTH

A1. Split Jerks from the Rack
Level 1
5×5, across

Level 2
5, 4, 3, 3, 3 reps, progressive loading

A2. Paused Clean Pulls 5×3 reps (1 count pause below the knee)

Notes
Faulty positioning and footwork are some of the most common reason for missed split jerks. Resist the urge to load up the bar if your foot work is inconsistent in your receiving position.

The addition of the pause below the knee is to encourage staying balanced in the pull and shoulders over the bar before transitioning past the knee. Clean pulls are traditionally based off a percentage of a max clean, so use that as a reference for your clean triples or weights used in Week 1. The clean pull differs from a conventional deadlift in set up and intention. You can read a bit more about it here!

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CrossFit Group Class Programming Template (WK3/8)

Welcome recent Foundations grads Allen, Kate, Caleb, Susan and Rocio!

Lost & Found Roundup

Dude, where’s my water bottle? It’s probably in our lost and found. Check out the slideshow below if you can’t find that thing, or you’re someone with taste and just want to appreciate Aaron Weiss’ imagination and talent with these weekly L&F pics

Workout of the Day

STRENGTH

Bench Press
3×5-7 reps, across
1 Drop Set x 10-15+ reps to failure

Notes
After a progressive warm up on your bench press, aim for three sets across at weight with ~1-2 reps in reserve. Weights will increase week to week, so this week should feel moderately tough but still give you the opportunity to focus on your technique and positions. Compare loading to Week 2.

After your final work set, complete a drop set with 10-20% less weight on the bar. The goal is to lift in the 10-15 rep range, but continue until you hit failure. If you hit more than 15 reps, then your drop set was probably too light, which may mean you also have more in the tank for your work sets. Make a note and adjust accordingly for next week.

METCON

4 rounds for max reps:
1 minute of Kettlebell Swings
1 minute of Sit-ups
1 minute of Walking Lunges

Notes
Choose a kb weight for the swings that allows you to move continuously through this format. This workout was posted on CrossFit.com from May 16, 2023. Suggested KB weights were (24 kg/16 kg).

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CrossFit Group Class Programming Template (WK3/8)

The WHATD is the brainchild of Coach Katie so you know its gonna be lit.

Today is the last day to register for the Wet Hot American Throwdown!

You’ve got until 5pm this evening to register for the WHATD. We’ll finalize the heats and send out to all competitors by Thursday! It’s happening THIS Saturday starting at 2pm. We’ve already got 20 CFSBKers signed up! If you don’t want to compete, then come cheer! Check out all the event videos on Monday’s post below.

REGISTER HERE 

Christine seeking 10 day sublet between apartments

Seeking room to sublet from THIS FRIDAY July 21st to July 31st. Or if you don’t have a single room but want to make some extra cash and can offer a comfy couch to crash on before I move into my new place I would definitely consider. I work during the day as a theatre artist and group work facilitator and am usually done with the day around 5. I like to show up with an attitude of gratitude, an obnoxious laugh, and a listening ear. Down to clean of course, but also cook meals and decorate the space with flowers and essential oils let me know!

Here is my email cswilliams.cfl@gmail.com

Thanks for considering, looking forward to hearing from you!”

Workout of the Day

ASSISTANCE

3-5 sets for quality:
1-3 Strict Pull Ups + :20 Top of Pull Up Hold
:20-:30 Dip Support Hold + 1-3 Strict Dips
5 Hang Muscle Cleans, building

METCON

4 Intervals of:

In 3:00 complete:
5 Ring Muscle Ups
10 Hang Power Cleans
AMRAP Row for Calories

Rest 3:00

Notes
Try to keep a high but sustainable intensity each round. Starting with the gymnastics skill after the rest interval should allow you to move well every round. Focus on cycling the barbell smoothly and ideally choose the same weight you used for “Nasty Girls” or perhaps a bit lighter.

Muscle Up Options
1-5 Ring or Bar Muscle Ups
5-10 Kipping Pull ups
5-10 Strict or Banded Pull ups
10 Ring Rows or Body Rows

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CrossFit Group Class Programming Template (WK3/8)

Jon and Charlie working through last week’s Dip, DB Clean and Air Bike EMOM.

The UpsideDown Class starts tomorrow!

Tomorrow at 10am is our inaugural “The UpsideDown Class” with coach Suzanne-Michelle. The class is already capped but if you’d like to develop your inversion abilities you can sign up for next week at 10am. If this class regularly caps we’ll add a second one before or after!

About the Class
This class is a modern approach to hand balancing. We will learn rules, and then break them! Great for curious minds and bodies, this class will help expand your practice here at CrossFit. Come advance your capabilities through this inversion work deep dive. students will be given tasks according to their level- ie experienced hand balancers are and new students are equally challenged and welcome. There is no age limit, no weight limit, and no prerequisites other than an open mind, patience, and the ability to touch the floor.

About the instructor
Suzanne-Michelle is a Pole Artist, Aerialist, Hand Balancer, and Coach. She attended Berklee College of Music as well as graduating various training programs including the American Academy of Personal Training in Boston, MA. Suzanne-Michelle (Suzy) is a certified pole instructor and trainer with over a decade of teaching experience in all areas. Students can expect individualized constructive criticism on form and flow and a passion for their personal growth. As an instructor, she strives to create an all inclusive, uber positive environment. She would also love to see all of your pet photos.

@Suzanne.Michelle.Noodles
Suzanne-Michelle.com

Workout of the Day

STRENGTH

A1) Front Squat 3×6 @ 20X1

A2) Chainsaw DB Rows 12, 10, 8 reps per side

Notes
After progressive warm up sets for the front squats, perform three sets of front squats at the same weight. Ideally this is is slightly heavier than last week’s 3×8. Aim for an RPE of 7-8/10. This is a slightly harder effort than last week, but the bar should still be moving fairly fast and leave at least 1 rep in reserve each set.

Plan to add some weight every round with your Chainsaw rows to build to a tough 8 reps per side. Start with whatever side you perceive as your weakest and match that weight to the other side.

METCON

Complete as many rounds as possible in 7 minutes of:
10 Dual DB Push Presses
30 Double Unders

Notes
Pick a moderately tough dumbbell weight that you can cycle unbroken every round. Choose a number of double unders that you can consistently complete each round in 1-3 sets or <40 seconds of work each round.

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CrossFit Group Class Programming Template (WK3/8)

Patrick and Brouilly enjoying that post workout glow.

20 CFSBKers have registered for the Wet Hot American Throwdown!

The WHATD is this coming Saturday starting at 2pm! 20 CFSBKers have signed up and we have 10 slots left. This is a FUN and FREE event for gym members. Not interested in participating in the events? Then come spectate!! The more the merrier and we’ve designed these workouts to be more exciting to watch than the superbowl. Check out all the events below. We’ll put out a heat list later this week based on how many people have signed up but we plan on making the WHAT between 2-3 hours.

REGISTER HERE 

Event A: Speed Clean Ladder

Event B: Sled till you dead

Event C: For Time

Floater Event: Cornhole AKA lil Sandbag Carry

Workout of the Day

SKILL: Sandbag Carry

METCON

25:00 For Quality and Load:
130 m Sandbag Carry
+
2 Rounds:
5 Strict Knees to Elbows
10 Alternating Cossack Squats (5 ea)
16 Alternating KB Plank Pull Throughs (8 ea)

Notes
Move at a steady pace and minimize rest breaks. Aim to work on your range of motion for the cossack squats. If they are easy, then add a goblet hold.

Options for Strict Knees to Elbows
5-7 Strict Weighted Hanging Knee Raises
7 Strict Hanging Knee Raises

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CrossFit Group Class Programming Template (WK2/8)

text & interview by Julie Barnard
If you’ve been fortunate enough to have class with new dad Albrey, possibly the first thing you’ll notice is his cheerfulness and outgoing manner may possibly outshine front desker JB’s. Albrey always rolls in with a bright smile, throwing out high-fives and fist bumps as he dances his way onto the floor. His enthusiastic support of fellow CFSBKers is incredible even when he’s splayed out in a sweat angel post-WOD. There’s nothing quite like getting that last boost of encouragement to push through shouted by someone in a heap on the floor. He joined us literally by accident and we’re so thankful to have him as part of our community. Now sit back and relax, it’s time to learn more about Albrey!

Name (and any nicknames): Albrey Brown, Brey, sometimes Chocolate Thunder

Where were you born, and where did you grow up? I was born and raised in Berkeley, California

How long have you been CrossFitting, and how did you arrive at CFSBK? I’ve been CrossFitting for 1 year on July 26th. I accidentally signed up for the fundamentals class at Crossfit South Brooklyn after visiting CrossFit Park Slope. Although I’d never been to the CFSBK gym, I got good vibes and decided to stick with it. David was a great teacher and the fundamentals class was really difficult, so of course I signed up. It’s been smooth sailing ever since.

What are your current fitness goals? If you had asked me a week ago, it’d be to master the overhead squat. That said, my son was born on July 8th, 2023 and that’s obviously impacted my ability to get to the gym. Now I’d like to get to the gym for 1 hour 4 times a week.

What keeps you coming back to CFSBK? Great trainers who care about technique, people who value making connections, and the CrossFit programming. I’ve been lifting weights/working out for 15 years and still get my butt kicked every class.

Program your nightmare workout – Helen has been a thorn in my side 2 years in a row. The 63 kettlebell swings haunt me in my nightmares.

Program your dream workout – AMRAP 10 minutes, 6 thrusters (95lbs), 9 burpees, 12 toes to bar

Favorite and least favorite lift: Favorite Lift: Bench Press | Least Favorite Lift: Overhead Squat

Ask me about that time I… I once visited the White House and led a rendition of the ‘Happy Birthday’ song to Barack Obama (obviously on his birthday)

What are you recommending right now? The show Jury Duty on Prime Video

What are you up to when you’re not at 597 (or 608) Degraw Street? Taking care of our newborn & launching a startup! But, prior to July 8th, traveling, live music, and launching a startup.

Any advice for new CFSBKers? I wish I would’ve learned this earlier – try not to focus on the amount of weight you’re putting up. Technique, flexibility, and practice are the key to enjoying this sport long term.

Congrats again and make sure to give Chocolate Thunder a fist bump next time you see him!!

Workout of the Day

SKILL: Overhead Squat

METCON

Every 3:00 for 5 rounds:
Run 270 m
12 Overhead Squats, from the rack
AMRAP Burpees

Rest 3:00

Notes
Aim to complete the run in less than 90 seconds. For the overhead squats, start with a light to moderate weight in the first round that you can perform an unbroken set. Aim to have at least 40-50 seconds for your burpees in round one.

Every round try to add a little bit of weight and see if you can keep similar run splits and number of burpees from round one. If you have to break up your squats, it’s too heavy.

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CrossFit Group Class Programming Template (WK2/8)

New CFSBK Tie Dye Summer shirts available today at the gym!

The Overhead Squat in under 5-Minutes

Workout of the Day

FLOATER STRENGTH

Choose ONE of the following lifts below

A: Bench Press
3×6-8 reps, across

B: Front Squat
3×8 reps, across

C: 1 Clean Deadlift + 2 Hang Power Cleans + 3 Push Press, building

Feel free to superset any of these with some Barbell Bent Over Rows, Handstand Push Ups, or Strict Pull Ups. If one of your goals is to improve your ring muscle up this cycle, False Grip Ring Rows and/or False Grip Ring Pull Ups are a great option.

METCON

“Choose Your Own Adventure”

EMOM 15:00
A: :45 AMRAP Double Unders or Air Bike
B: :45 AMRAP Hand to Hand Kettlebell Swings or Alternating DB Snatch
C: :45 AMRAP Sit-Ups, Toes to Bar, or Pull-Ups*

Notes
For each station (A, B, or C), choose a movement that rounds out your week the best.

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CrossFit Group Class Programming Template (WK2/8)

Tom grinding through that Dip/Air Bike/DB Hang Clean EMOM from earlier this week.

CONSCIOUS SANGHA HALF DAY RETREAT AND WORKSHOP WITH CHRISTIAN FOX

Mechanics and Practical Application of Meditation, Mindfulness, and Working With The Breath

We all hear about the benefits of meditation, yet many find it challenging to actually practice and/or bring the benefits into our everyday lives. These challenges are often due to misconceptions: that busy people don’t have time, or that meditating means uncomfortable bodily contortion, a quiet mind, and a profound spiritual experience. During this half day retreat we’ll drop those unhelpful notions and develop a learned understanding of the practices that’ll leave us feeling excited and inspired to explore, both on and “off the cushion”.

What is this?
An opportunity to learn the mechanics of a few different practices and approaches to meditation and working with the breath. You’ll walk away with a deeper knowledge on topics ranging from how to settle down, how to create a comfortable posture, how and when to (and not to) focus, what to do with unpleasant feelings like anxiety, sadness, boredom, restlessness, etc… Basically how to not feel like a crazy person who cannot sit still or quiet their own mind! And importantly, it’s a chance to practice together with other folks, ask questions, and share experiences.

Who is this for?
For the brand new beginner as well as the more seasoned meditator, anyone who wants to learn to live more thoughtfully, intentionally, and skillfully, and to engage these practices in their everyday “normal” life.

You do not need to be flexible or comfortable sitting on the floor. Meditation cushions and other props exist for a reason! And seated in a chair is a perfectly acceptable, very common posture, and despite what some believe, and 100% “counts” as “real” meditation.

What can I expect?
Logistically, the day will involve alternating periods of instruction and formal practice of both seated and walking meditation, each lasting from a few minutes to no longer than 30 minutes. Silence will be encouraged for the most part, but there will also be small group sessions along with opportunities to ask questions.
If you’re new to meditation or have tried and failed before, I hope you walk away with a sense of freedom from what you’ve thought meditation “should” be and inspiration to create your own practice, however small you choose to begin. If you’ve been practicing for a bit, whether a few months or a few decades, you’ll have the chance to look at your practice from a different perspective, and hopefully walk away with new tools and a renewed commitment to your path.

Enlightenment is not guaranteed  though you’ll walk away feeling lighter than you came.

Who am I?
Christian came to meditation searching for a way to skillfully manage stress that went beyond TV, shopping, alcohol, exercise, or any of the other distractions he was used to. Luckily, though he’d long considered himself a “failed” meditator after many attempts, he returned over and again to the practice. This last time around, instead of listening to a guru, or trying to hold an unnatural posture and “just be still and clear his mind”, he found and turned to a more inclusive, instructive and comprehensive practice–a combination of breathwork, body awareness, and guided meditation, no body contortion required–and has been reaping the benefits ever since.

After years of practicing himself, including multi-day silent retreats at Insight Meditation Society in Barre, MA and in Upstate NY with Josh Korda and Kathy Cherry of Dharma Punx NYC (the NYC-based secular Buddhist community), the COVID-19 pandemic struck. With a helpful nudge from a good friend he’ll be forever grateful for, Chris came to see how these practices could benefit not only himself, but friends and members of his community during an unprecedented period of difficulty. Seeing this, in March 2020 he began offering the popular and continuously running Conscious Sangha Morning Mindfulness sessions remotely, sharing the knowledge he’d gained from his own experience in hopes of benefiting others. He continues to regularly do just that while also attending retreats and sitting with more experienced teachers to deepen his practice and knowledge.

Above all, Chris sees contemplative practice as an integral part of the path to cultivating compassion, both for ourselves as well as for others.

Saturday August 12th 1:30pm- 4:00pm

In an effort to make the day accessible to all who wish to attend, we’re offering three pricing options:
$50 – Scholarship (I need support)
$100 – Base (I am supported)
$150 – Benefactor (I support others)
*Anyone needing further financial assistance, please email chrisfoxnyc@gmail.com

REGISTER HERE!

Workout of the Day

STRENGTH

5-7 progressive sets total:
1 Clean Deadlift + 2 Hang Power Cleans + 3 Split Jerks with Hold Overhead

Notes
To emphasize stability and proper footwork for the jerk, hold the receiving position for 2 counts overhead every rep before recovering.

METCON

AMRAP 10:00:
2-4-6-8-10…reps of:
Alternating DB Snatches
Box Jumps

Notes
After you complete a round, add 2 reps to this AMRAP. 2 reps of DB Snatch = 1 rep per arm. Choose a DB weight that is challenging but allows you to keep moving without too many rest breaks once you get past the 10+ rep range.

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CrossFit Group Class Programming Template (WK2/8)

Wet Hot American Throwdown Registration Live!

The 3rd annual WHAT registration is live and FREE for CFSBK members. This event is all about having fun, dressing up if you want and throwing down! We have 4 events with plenty of accessibility options for everyone.

Saturday July 22nd @ 2pm

Register here 

You can also find it under EVENTS on your Zen Planner member app.

Workout of the Day

STRENGTH

Bench Press
3×6-8 reps, across
1 Drop Set x 10-15+ reps to failure

Notes
After a progressive warm up on your bench press, aim for three sets across at weight with ~2 reps in reserve. Weights will increase week to week, so this week should feel moderate and give you the opportunity to focus on your technique and positions.

After your final work set, complete a drop set with 10-20% less weight on the bar. The goal is to lift in the 10-15 rep range, but continue until you hit failure. If you hit more than 15 reps, then your drop set was probably too light, which may mean you also have more in the tank for your work sets. Make a note and adjust accordingly for next week.

ASSISTANCE

3-4 Rounds for Quality & Load of:
4-6 ea Half Kneeling Dumbbell Windmills
8-10 Inverted Rows or False Grip Ring Rows
8-12 Tempo Push Ups (31X1)
15-20 Hollow Rocks

Notes
If you missed yesterday’s class and want to sub in a dip variation for the push ups go for it. False grip ring rows can be tough on the wrists if you are not conditioned to them. They require pulling with a flexed wrist, so you should plan to start with a reduced volume of reps if you are new to the skill.

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CrossFit Group Class Programming Template (WK2/8)

Seth working on the bottom of a ring dip position during yesterday’s skill work

Wet Hot American Throwdown Event 2: Sled till you Dead

The WHAT is in its third year and will be held Saturday the 22nd starting at 2pm. This is a FREE event for CFSBKers to throw down in a low stakes competition with their fellow gym pals. Come to participate or spectate!!