Workout of the Day

Five 3-minute rounds of:
10 front squats
10 box jumps
Row for max calories.

Rest 3 minutes between rounds.

Notes
125-lb front squat, 30-in box
185-lb front squat, 36-in box

Listed above are the Rx’s provided by CrossFit.com for this workout and they are no joke! The front squats will be taken off the floor and you should get through most if not all sets unbroken (no more than 2 sets). Make sure to be breathing while you squat.
The box jumps should be higher than you normally go but at a height you KNOW you can hit for 50 reps.

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CrossFit Group Class Programming Template (WK2/9)

Ben running hard on a beautiful day on Degraw street.

Today’s Workout Demo at CrossFit 720

Workout of the Day

FLOATER STRENGTH

A: Shoulder Press
Heavy 5

B: Back Squat
L2: 75%x 2 reps x 6 sets
L1: 3×8 Across

C: Power Clean
Heavy 3

Feel free to superset any of these with some DB Bent Over Rows.

Notes
Choose one lift that best rounds out your training week thus far. Tomorrow we have Front Squats, box jumps and rowing.

METCON

10:00 EMOM x 8-12 Push-Ups

Rest 2:00

Run 1 Mile

Notes
For the EMOM choose a target total number from 80-120 push-ups and try to get there hitting consistent or gradually descending reps through the EMOM. Below is an example of descending reps for a 100 rep workout. Elevate or use bands around your hip to modify your push-ups so that you could do at least 8 reps every round for all 10 minutes. Scale up by wearing a weight vest and/or create a deficit by elevating your hands on bumper plates.

1. 12
2. 12
3. 12
4. 10
5. 10
6. 10
7. 10
8. 8
9. 8
10. 8

= 100 Push-Ups

For day’s mile run, if you’re someone who does not enjoy or even dreads running, focus on your internal dialogue. Stay positive, acknowledge your progress and remember you’re a badass for doing hard things you don’t love.

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CrossFit Group Class Programming Template (WK2/9)

Nora working her Overhead Squats last Sunday!

Banded Push-Ups

Banded push-ups are a great variation for someone who may have some strict push-ups or be pretty close. This allows you to train on the ground but provides increasing support as you descent into the harder portion of the exercise.

Workout of the Day

STRENGTH

In as few sets as possible:
30 Strict Handstand Push-Ups
OR
30 Strict Pull-Ups

Notes
Choose one gymnastics exercise and perform 30 reps with perfect technique in as few sets as possible. If 30 HSPUs can be performed in 3 sets or less add a deficit. Similarly, if 30 Pull-Ups can be performed in 3 sets add a little external weight with a dumbbell held between the knees or feet.

Modify the HSPUs to box piked (no more than 1 abmat) or 6×5 DB Presses. Modify pull-ups to banded pull-ups.

METCON

TABATA YOU GOTTA BE KIDDING ME

A: Kettlebell Swings
B: Sit-Ups
C: Jump Rope
D: Air Bike

Notes
Perform 8 sets of 20 seconds of work followed by 10 seconds of rest on ONE exercise, then rest 1:00 before rotating to the next one.
KB: Most folks can perform about 10+ swings in 20 seconds, which could be around 80-90+ swings in 4 minutes of tabata intervals. Choose a weight that will challenge you but should be lighter than you usually go in kettlebell workouts.
JR: Any style, Double Unders, Single Unders or Crossovers.
Bike: If you want to survive don’t go full send here and try to pedal at no intensity during the rest periods. watch your RPMS.
Sit-Ups: Use an anchor if needed

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CrossFit Group Class Programming Template (WK2/9)

Last year’s Murph Grill crew, Suzy, Renaldo and Lago

Grillers wanted for MURPH!

Are you good on the grill? We need 3-4 folks to run the grill during our annual Memorial Day Murph event. We’ll supply everything we just need you to flip burgers and hot dogs! Murph is on Monday, May 29th and we’ll need you from roughly 9am-1pm.

please contact david @ crossfitsouthbrooklyn.com if you’re interested!

Workout of the Day

STRENGTH

LEVEL 2

Back Squat
75%x 2 reps x 6 sets

Notes
Today’s strength work should not be terribly challenging in terms of load. Try to perform a work set every 90 seconds or so and try to come out of the bottom quickly each rep.

LEVEL 1

Back Squat
3×8 Across

Notes
Perform 3-4 progressive warm-up sets followed by three sets of 8 reps at the same weight. You should feel like you’ve got 2-3 reps in reserve.
FYI, an 8RM is ~75-80% 1RM. Helpful as a reference but this should be be a RM (Rep Max) session. Keep 2-3 reps in reserve and move well.

METCON

For Time:

3 Rounds of:
16 Box Step Overs (Single DB)
16 Kipping Pull-Ups

then,

Run 550m

If you have a weighted vest, wear it!

Notes
Hit the couplet for three rounds then finish with a hard 550m run (one lap around the block). The couplet should be pretty quick with the step overs performed mostly unbroken and the pull-ups in 1-4 sets per round.
Step Overs: Use a single heavy dumbbell, kettlebell or medicine ball. Carry style is anyhow.
Kipping pull-ups: 16/12/8/ 16 Ring Rows or Jumping Pull-Ups
Run: 550m/400m

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CrossFit Group Class Programming Template (WK2/9)

CFSBK LEGEND Chris A fighting the good fight 

Level 1 versus Level 2 Squats

The next 8 weeks of squatting will follow two tracks. Check out the descriptions below to see which one makes the most sense for you. Also note that you will have the option to perform these squats Wednesdays or on Fridays.

Level 2:
% work appropriate for people who have been consistently squatting over 1 year and have attempted 1RMs several times in their training history. The %s you use should be based on a heavy single attempt in the last 6 months. The intent is to work towards a new 1RM

Level 1:
Less than a year of squatting or prefer not to follow %s and hit rep ranges based on feel. This track is better for folks who feel really out of the flow with squatting or who may be less consistent on Wednesadys.

Workout of the Day

PARTNER METCON

20 Rounds for time of:
10 Weighted Push-Ups
12 Kettlebell Swings or Goblet Squats
30 Double Unders

Notes
Partners alternate complete rounds until each person has completed 10 rounds
Push-Up Options
– 10 with a plate on the back (buy in: 20+ unbroken push-ups fresh)
– 10 BW
– 10 Elevated or Banded

Jump Rope Options
– 30/20/10 Double Unders (Less than :40 to complete)
– 50 Single Unders

Tomorrow we have Back Squats, if you’re coming perform this as kettlebell swings, if you’re not, taster’s choice

ASSISTANCE

3-4 Progressive Sets:
8-12 DB Bent Over Rows
8-12 Barbell Roll Outs

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CrossFit Group Class Programming Template (WK2/9)

Andrew and Grant post marathon

Andrew’s amazing CFSBK testimonial

I wanted to send a note of thanks and explain how much the CFSBK family has meant to me since becoming part of it in December 2017. I’ll try to make this brief, but it might take a minute….so pull up a chair.

Growing up and into my 20’s, I had never excelled, nor had much interest in any kind of athletic pursuit. From a young age, I was told/told myself that I was “too uncoordinated” for sports or “not born an athlete.” Throughout high school, college and beyond, my physical activity would consist of going to the gym for an hour, a few times weekly. I would hop on a elliptical, mess around with random weight machines, do some crunches and call it a day.

This shifted in 2010 when I was hit by a car on the Upper West Side. While healing from that (specifically, an ACL tear) I began to consider how fortunate I was to have my physical health intact. As a result, I started running and eventually worked up to entering my first marathon – NYC – in 2013. I finished with a time of 4:00:50 and while I was proud of my accomplishment, I was annoyed that I didn’t break 4 hours (especially considering I made the rookie mistake of waiting in line to pee in a port-a-potty at mile 7!). Nonetheless, I now had the running bug and ran a bunch of races from 2013-18. Despite dropping weight and increasing speed on the shorter distances (1:44 PR on a Half), the sub-4 hour marathon eluded me on two additional attempts.

Fast forward to 2017. I’m growing bored with the monotony of running and decide I want to try something new. I had heard about CrossFit and its ethos certainly appealed to me, even if many aspects of it were quite intimidating. My CFSBK journey started on a chilly 6AM Friday in December where LadyFox was running Foundations. I was instantly hooked. And clueless. I’d never worked with a barbell. Or completed a pull-up. Or jumped on the rings. I was always naturally strong in the legs but had no path to unlock their potential.

Working mostly with you, the Foxes, Brett and Whitney, I slowly began to improve. Starting Strength in May ‘19 marked a huge jump in my progress and confidence. When the pandemic hit, I immediately purchased a pair of variable weight dumbbells and a bench. Brett remote-coached me for over a year and when I returned to the gym post-pandemic, I was at my then peak of strength and fitness. I achieved a raft of milestones that were unthinkable a few years earlier: double-unders, kipping pull-ups, weighted pull-ups, pistols, HSPUs etc.

Coming back to the gym also gave me a renewed appreciation for the CFSBK community. I cherish my friends in the 7A and 8A weekday classes, Short Circuit and Open Gym. Connecting with, and learning about them is just as enjoyable as the workout.

At some point post-pandemic, I met Grant at the front desk. We would chat, mostly about music but also about our mutual appreciation for distance running. By the beginning of ‘23 I was eager for a fresh challenge. I mentioned this to Grant who shrugged and said “I know you can break 4 hours in the marathon. And I can program the training for you.” I was skeptical (not of his abilities, of mine), but figured I would give it a shot and signed up for the wonderfully random Delaware Marathon.

Grant’s training employed a different method (focused on “Zone 2”) and with substantially more “time on feet” than my previous efforts. Best of all, Grant could run the race with me as a pacer. On race day, he was amazing. Not just for me, but for the countless spectators that he smiled or high-fived – and for those racers that he bucked up or assisted when they fell down. Grant was unfailingly cheery and when the tough miles set in on the back-half, he dispensed crucial advice on pacing and fueling.

I finished the race in 3:57:20 – an achievement I thought impossible – especially being 10 years older (and 10 pounds heavier) than when I ran my first race in 2013. As I sit here today, my heart is so full of gratitude and appreciation. For Grant, you, all of the coaches, and the entire community you’ve built around the gym. It’s unlocked a level of physical and mental aptitude (and confidence!) in me that I wouldn’t have thought possible. So thank you for that. And for fostering incredible connections between people who otherwise might not have had the occasion to meet.

Much love,

A

(Grant snapped this pic approximately 3 seconds after we crossed the finish line. I have no recollection of him taking it, but we are definitely happy!)

Workout of the Day

GYMNASTICS ASSISTANCE

3 Rounds for quality of:
:20 Chin-Up Lock off + :20 L-Hang
4e Back Scales
4-8 Handstand Kick-Ups or entries

Kick-Up Options
– Freestanding
– To a wall
– Wall HS Kick-up with Box
– elevated ground

METCON

In 12:00:

6-9-12-15-18-21… reps of:
Hang Power Cleans
Push Presses
Calorie Bike or Row

Notes
Work up the ladder at a steady pace seeing how far you can get in 12:00
Suggested barbell loads: 135/95/75/..

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CrossFit Group Class Programming Template (WK2/9)

Rachel H getting deep on yesterday’s Overhead Squats

Handstand Race

A little fitspo for you on a Monday. Check out this event from the 2020 CrossFit Games which was a 100 yard handstand walk for time!

Workout of the Day

SKILL: Bailing a barbell

STRENGTH

Overhead Squat
5-5-3-3-1

Notes
We’ll be working the Snatch on Sundays. The root of this movement is the Overhead Squat. Today we’ll dive into the OHS and also practice how to safely bail missed reps.

ASSISTANCE

5 Rounds for Quality & Load of:
1:00 Sled Push
100m Farmer’s Carry
Floater Exercise

Floater Options
– 10-15 Push-Ups or Ring Push-Ups
– 5-10 Chin-Ups or Ring Rows
– 1:00 Bike

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CrossFit Group Class Programming Template (WK1/9)

Day one of the Barbell Medicine Seminar yesterday in 608

The Overhead Squat

Workout of the Day

Workout A

18:00 for Load and Times
10-15 DB Bench Press
5-10 Chin-Ups or Ring Rows
20/16 Calorie Row

Notes
Move at a steady pace focusing on a strength stimulus on the Bench Press and pulling exercises. The row can be performed as an active rest OR at higher intensity for time, taster’s choice. Regardless it should take 1:15 or less to complete the row.

Workout B

AMRAP 18:00
16 Kettlebell Swings
16 Goblet Lunges
16 Tuck-Ups or sit-ups
16/12 Cal Bike or 400/270m Run

Notes
Move at a steady but challenging pace for 18:00.

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CrossFit Group Class Programming Template (WK1/9)

When someone takes your pull-up bar and you need to politely push them off and out of the way.

Today’s Schedule

Below is our modified schedule while we host the Barbell Medicine crew in 608

Group Classes (Open to ALL members)
8, 9, 10, 12

Open Gym
1-4pm in 597

Workout of the Day

SKILL: Jump Rope Crossovers

After the skill review we’ll perform a few :30 AMRAP tests.

FLOATER STRENGTH

Choose ONE of the following lifts below

A: Shoulder Press: Heavy triple
B: Back Squat: Heavy Single
C: Deadlift Heavy triple

Feel free to superset any of these with some DB Bent Over Rows or Push-Ups. If you’re coming tomorrow do the bent over rows

METCON

2 Mile Relay Race

Notes
3 laps around the block is one mile, partners will alternate running one lap around the block until 2 miles (3 laps each) have been completed.

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CrossFit Group Class Programming Template (WK1/9)

Coach Katie and our massage therapist Leah practicing the heimlich maneuver during yesterday’s CPR/AED and first aid staff recertification

Reminder: Barbell Medicine @ CFSBK This weekend

Next Saturday and Sunday (5/6-7) we will be hosting the Barbell Medicine team for their training seminar. The event will take place in 608 and thus our schedule and availability will be modified. We rarely host seminars at CFSBK that disrupt our training schedule so you know its a special crew when we do. The team at BBM are a phenomenal resource and friends of the gym. We’re very excited to have them back at CFSBK for the first time since the pandemic.

SATURDAY

608 will be closed all day. We’ll run group classes accessible to all members in 597 from 8-1 and then switch to Open Gym from 1-4pm. Active Recovery will still be on!

8,9,10,11,12 Group Classes
This class cap will be bumped to 25 participants and available to all CFSBK members (CrossFit/Short Circuit/Open Gym). We invite everyone to come throw down with a fun, challenging and accessible workout. As a courtesy, the programming for the day will be:

18:00 for Load and Times
10-15 DB Bench Press
5-10 Chin-Ups or Ring Rows
20/16 Calorie Row

Notes
Move at a steady pace focusing on a strength stimulus on the Bench Press and pulling exercises. The row can be performed as an active rest OR at higher intensity for time, tasters choice. Regardless it should take 1:15 or less to complete the row.

AMRAP 18:00
16 Kettlebell Swings
16 Goblet Lunges
16 Tuck-Ups
16/12 Cal Bike or 400/270m Run

Notes
Move at a steady but challenging pace for 18:00.

Workout of the Day

For Time:
30 Burpees
30 Calorie Row or Bike
25 Burpees
25 Calorie Row or Bike
20 Burpees
20 Calorie Row or Bike
15 Burpees
15 Calorie Row or Bike
10 Burpees
10 Calorie Row or Bike
5 Burpees
5 Calorie Row or Bike

Notes
This works out to 105 reps of each movement. The burpees, row and/or bike volume can all be scaled to: 24/20/16/12/8/4 (76 reps). If you have the upper body strength, bias a strict push-up on all your burpees.

ASSISTANCE

In as few sets as possible:
Floater Exercise
100 Band Pull Aparts

Floater Options
– 100/75 Tuck-Ups
– 40/30 Kipping Toes to Bars
– 25 Pull-Ups or Chin-Ups

Notes
Choose one of the floater options and complete it in its entirety before performing 100 pull aparts in as few sets as possible. It should not be easy. If you came yesterday and your abs are shot AND you don’t want to do Pull-ups, perform a 2:00 side plank on each side.

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CrossFit Group Class Programming Template (WK1/9)

Elana and Lisa working yesterday’s Ring Push-Ups

An Oldie but a Goodie

Check out this video that our friends at Beyond the Whiteboard made for our gym. This was released last year however the shots were taking pre-pandemic which is why certain things might look a little different.