Workout of the Day

STRENGTH

5-7 Sets, Building
3 Power Snatches + 3 Overhead Squats

Notes
Complete 3 Power Snatches, as singles. After the third snatch, perform 3 Overhead Squats with a slower-down, faster-up tempo.

If you struggle to perform the full depth OHS, keep the weights lighter to work on improving your mobility and stability today.

METCON

3 Rounds for Time
400m Run
30 KB Swings (24/16kg)
20 Tuck-Ups

Notes
Run faster than you want to and aim to stay unbroken when you come back inside the gym.

Swing a light to moderate bell today.

Programming Template: Week 2/8

Fannelle is a regular at Fit55, here she is pushing weight!

No 12pm Class Today

There will be no 12pm CrossFit group class today, the rest of the classes and open gym schedule are otherwise unaffected. Thanks for your understanding!

The Power Snatch

Workout of the Day

For Time
50 Pull-Ups
50 Thrusters (45/35lb)
50 Calorie Row
50 Burpees

Rest 5 Minutes, then…

For Time
30 Pull-Ups
30 Thrusters (45/35lb)
30 Calorie Row
30 Burpees

Notes
This is an OG repeat from 7.21.18 and a few of you might have logged scores to track back to!

Score is your total time, including the rest.

Target = 20-30 min total (with rest)
10-15 min on Part A
7-11 min on Part B

There are 320 total reps in today’s workout. If you’re less experienced or coming back after a layoff, consider an overall scale to 40/20 reps.

If performing strict pull-ups, or scaling to foot assisted or ring rows, do 40/20. No bands.

Use an empty barbell for the thrusters; do not bail.

Scale the volume of burpese today before electing to remove the push-up portion of the exercise.

Programming Template: Week 2/8

Manu, Judy and Matt (and SD!) plowing through yesterday’s workout

ICYMI: Protein options at the grocery store (+what I buy)

Eating 0.7 to 1 gram of protein per pound of lean body mass is a well established range for individuals who want to fuel performance and health (that’s you, dear reader). Before getting into the weeds of tracking macros, we recommend starting simply by making a protein source the foundation of every meal throughout the day.

Generally, leaner proteins are advisable since they are less calorically dense than higher fat variants, which gives you more room in your calorie budget for the carbs and fats that support training and recovery. Below is a list of protein options to consider when making your shopping list. Keeping some of these staples on hand gives you plenty of options for building meals that support both health and performance.

Chicken breast or thighs (skinless)
Ground turkey
90% lean beef
eggs & egg white
Greek yogurt
cottage cheese
salmon or other fish
shrimp
deli turkey or ham (lower sodium options ideally)
protein powders
canned tuna or salmon
tofu
tempeh

What I buy and what I do with them

I get 1-2 salmon filets that I bake and usually pair with some steamed broccoli and maybe rice or fruit

Pasture raised eggs and egg whites. Sometimes I eat 2-4 eggs as part of my breakfast or ill do 2 eggs and about 3/4-1 cup of egg whites for a scamble.

I always have some good culture cottage cheese and fage greek yogurt. Cottage cheese and some fruit and honey is a great high protein late night snack or as all or part of a breakfast. The greek yogurt I mix with oats and protein powder. I just made a vegan version today which ill share shortly.

Precooked turkey breast I’ll usually add this into my eggs or just eat it as a snack with some lower cal spicy mayo. I don’t always see it at Whole foods and when they don’t have it ill usually buy some ground turkey or skinless boneless chicken thighs

Protein powder So useful.

Workout of the Day

FLOATER STRENGTH

A. Back Squat, 7-5-3-7
B. Strict Ring Dip, 5×5-10
C. 3 Power Clean + 3 Push Jerk x 5-7 Sets, building
D. Deadlift, 7-5-3-7
E. Bench Press, 7-5-3-7

Notes
Lifts A/D/E are following our wave loading protocol from Monday’s squats. Start with a load that feels like RPE 6-7 for the set of 7 reps. Build in load on the set of 5 and again on 3. For the final set of 7, aim to go heavier than your initial set. If you were here last week, aim for each set to be heavier than what you did (8-6-4-8) previously.

Example Timing and Loading
Warm Up Sets:
0:00 45×7
1:00 95×5
3:00 125×3
4:00 145×1
Work Sets:
6:00 155×7
9:00 170×5
12:00 180×3
15:00 160×7

METCON

4 Rounds for Time
20 Alternating Single DB Box Step Ups
20 AbMat Sit-Ups

Notes
Target 8-11 min

Step Ups:
24/20/16″
+/50/35/20#/-

Choose a load and height that allow you to stand all the way up on the leg that is performing the rep, rather than having to put your other foot down on the box to assist. Hold the DB either goblet, front rack, or behind-the-neck style.

Programming Template: Week 2/8

Coach Avery making her rounds by the stairs

🚨Air Quality Cancellations 🚨

Hey everyone, with the air quality index being so bad due to the wildfires, we’ve cancelled Friday’s early morning block to prioritize health of our staff and members. Group Classes and Open Gym will be available from 10am onward. Early bird OG access remains unchanged. Thank you for your understanding and stay tuned for additional updates!

Workout of the Day

“Under 30 Minutes”

Bike, Ski, or Row

3 Sets:
1:00 @ easy
:30 @ hard

Rest 2 Min

10-20-30-40-50 Calories
*Rest 1:1

Notes
Use the hardest possible effort on each set.
Rest exactly the same amount of time as the work of the previous interval took you.

Target completing all of the work in under 30 minutes.

Scale to 8-16-24-32-40 Cal.

Use any machine. If you were not here on Tuesday, prioritize rowing. If you were here Tuesday, target the bike or ski.

**Alternative Workout Option:

As of this morning, New York’s AQI is considered Unhealthy for Sensitive Groups. If needed, consider swapping out today’s cardio for the lower intensity bodybuilding work below.

A. 4-5 Sets
10 ea Single Leg RDL
10-15 Lateral Raises
1:00 Wall Sit

B. 3-4 Sets
10-15 Bicep Curls
10-15 Single DB Overhead Tricep Extensions
1:00 Any Carry/Hold or Plank of athlete’s choice

Programming Template: Week 2/8

Support our neighborhood food pantry with Sara’s Yoga class next Saturday

CHiPS is a soup kitchen and food pantry one block from the gym that supplies our community with 120,000 meals per year, distributes 20,000 pantry bags, and provides fully-furnished apartments + social work and career support to help single mothers achieve financial independence. They’ve been a pillar of the community since 1971, feeding people through negative degree winters and triple-digit summers.

Workout of the Day

STRENGTH

5-7 Sets, Building
3 Power Cleans + 3 Push Jerks

Notes
Complete 3 Power Cleans, as singles. Take a few seconds between each rep to ensure proper start position and full tension with the barbell.

After the third clean, adjust rack position and complete 3 Push Jerks. You may cycle the barbell from overhead or reset at the rack position, as technique allows.

Work with moderate loads that allow you to improve technique. You can stay at one weight or build a bit.

METCON

AMRAP 10 MIN
15 Double-Unders
3 Chest-to-Bar Pull-Ups
30 Double-Unders
6 Chest-to-Bar Pull-Ups
45 Double-Unders
9 Chest-to-Bar Pull-Ups
60 Double-Unders
12 Chest-to-Bar Pull-Ups
75 Double-Unders
15 Chest-to-Bar Pull-Ups
etc.

Notes
Continue adding 15 Double-Unders and 3 Chest-to-Bar Pull-Ups per round until time is called.

DU:
A. 10-20-30-40-etc.
B. 5-10-15-20-etc.
B. 30-60 sec practice per round
C. 30-60-90-120-etc. Single Unders

CTB
A. 1-3-5-7-9-etc. (~half volume)
B. Chin Over Bar PU (kip or strict)
C. Toe Assisted Chest to Bar or Chin Over PU

As an alternative, instead of scaling to keep the intended stimulus today, consider using this workout as 10 minutes of practice on one or both of these 2 skills!

Programming Template: Week 2/8

Can You Touch Your Toes?

Some people fold in half like it’s nothing. Others get vertigo when they bend over. What’s going on here? A few things affect your available range of motion. We’ll focus mostly on your CNS, then touch on a couple other factors.

Your central nervous system’s stretch tolerance decides how far it’ll let a muscle stretch before it thinks things are getting sus and puts the brakes on. When you “start to feel tight” is often more about this than about actual tissue length. This limitation is a protective mechanism your body developed. Useful at extreme ranges, but pretty restrictive if setting up for a deadlift or overhead squat feel impossible.

The best way to increase range of motion at a given joint is short, repeated, consistent stretching, ideally multiple times a day. Your CNS responds much better to lots of short exposures spread through the day than to one long, intense session every so often. You only need :30-2:00 per stretch. Focus on breathing and relaxing into it. On top of that, emphasize the positions you’re trying to develop in class. The uncomfortable front rack or overhead position: spend more time there, under load, fighting for good position. Over the long run that’s what actually adds sarcomeres to your muscle fibers at end ranges so you’re ALSO strong in end range.

Additional Considerations

Connective tissue stiffness. Fascia and tendon get stiffer with disuse or old injury. Same fix as above, just know it moves slower.

Joint architecture / injury history Sometimes it’s your bony structure, not soft tissue. Or the result of that bike accident 10 years ago. That’s just the hand you’re playing with, and there’s not much to be done about it. Adjust your stance, grip, and position to find the strongest, most stable setup you can without impinging. You can still be a valuable member of society and never do a push jerk I promise.

Workout of the Day

SKILL

Ring Supports and Bottom of Dip Holds

METCON

5 Rounds
60 Seconds Max Strict Ring Dips
60 Seconds Max Cal Row
Rest 2 Minutes

Notes
Accumulate as many reps as possible of each movement in the time allowed. Aim for a relatively even rep count across the rounds, but know that this workout will challenge our muscle endurance and some attrition is expected! Unless you’re Captain David Osorio, the ring dips will add up quickly.

Choose a gymnastic variation today that you can complete at least 5 unbroken reps with when fresh, and one that allows for a slower-down, faster-up tempo, even under fatigue.

A. Ring Dip with band stabiilty support
B. Ring Dip with band assist
C. Madator Dip
D. Matador Dip with band assist
E. Bench Dip

There is no extra transition time between the ring dips and the row. Score is total dips and total calories.

Programming Template: Week 2/8

Hillary at Fit55

Thrive with Age CrossFit Masters

Workout of the Day

STRENGTH

Back Squat
7-5-3-7

Notes
In 18 minutes, complete the rep wave listed above. Start with a load that feels like RPE 7 for the set of 7 reps. Build in load on the set of 5 and again on 3. For the final set of 7, aim to go heavier than your initial set.

If you were here last week, target each set to be heavier than what you did previously (8-6-4-8).

Example Timing and Loading
Warm Up Sets:
0:00 45×7
1:00 95×5
3:00 125×3
4:00 145×1
Work Sets:
6:00 155×7
9:00 170×5
12:00 180×3
15:00 160×7

METCON

4-5 Rounds Not for Time
100′ Continuous Sled Push
12-16 Alternating KB Gorilla Rows
1:30-2:00 Bike/Row/Ski/Run

Notes
Aim for a steady pace today that keeps heart-rate somewhat elevated, but very “in control” rather than near threshold. If you are training 1-3 days a week, consider increasing intensity beyond that guidance.

Sled: Start at a moderate weight you can move comfortably. Add load for subsequent rounds. The sled should be heavy, but never stop, except for a brief turnaround.

Rows: Heavy. Slower-down, faster-up tempo as you alternate side to side. Maintain solid trunk positioning through the set.

Don’t phone it in on the monostructural work. Set a pace of RPE 6-7 and aim to hold that (via RPMs, watts, cal/hr, etc.) on each round. Tune in to your technique and breathing mechanics.

Programming Template: Week 2/8

Just when you thought things couldn’t get any cooler at CFSBK, Super Karl joins the front desk staff!!!

Here’s an excerpt from Karls 2016 Member of the Month Interview

Chris Fox: Karl, congrats! Thanks for meeting up with me. Let’s get started. When and how did you first start CrossFit?

Super Karl: Thank you! I really appreciate it. I started when I was living in Baltimore and doing a year-long fellowship at Baltimore City Public Schools. I attended a local gym because there was this woman who had a deal with the gym to keep her Olympic lifting equipment there and she happily allowed people to share it. During grad school, I had developed an interest in Olympic weightlifting and I was excited to finally get a chance to try it. Unfortunately, she had a falling out with the gym’s new management and left. So, I searched for places to continue which is how I found CrossFit Harbor East. They had a deal for 40% off your first month which is what got me in the door. What kept me was the people I befriended while I was there and how much I really had to learn to keep up with the other people in classes. I mean, I could probably do 5-6 strict Pull-Ups back then, but I thought kipping was sort of cheating. Then I encountered workouts that had 50 Pull-Ups in them and realized that kipping thing might have something to it! So I came for the weightlifting part of CrossFit but soon developed a respect for the other aspects as well. I stayed at Crossfit Harbor East there until I started working in Brooklyn in fall 2013. Not too long after that, I found you guys!

full interview from 2016

Workout of the Day

STRENGTH

1 Dip Power Snatch + 1 Hang Power Snatch
x 6-8 Sets

Notes
Use light to moderate loads for today (60-80%). If you get to a weight where the bar slows down or you begin to “press out” the barbell overhead, take some weight off and improve technique before ramping back up.

METCON

4 Rounds Not for Time
400m Run
40′ Handstand Walk

Notes
Today we have a straightforward couplet with a quality focus. Work for no longer than 20 minutes.

The handstand walk is a high-skill movement that challenges our coordination, balance, agility, and accuracy, not to mention our shoulder endurance. Choose a variation that is an appropriate nudge outside your comfort zone.

HSW Scale
2 x 10-16 Alt “Penguin Walks”
4 Wall Walks
80′ High-Hip Bear Crawl

Programming Template: Week 1/8

Jared K with some 62lb windmills

 Mythic Strength returns 7/14 

Workout of the Day

PARTNER METCON

AMRAP 30 MIN
21 Wall Balls 20/10, 14/9
15 Burpee to Plate
9 Toes to Bar
6 DB Power Cleans @ 50/35#
600/500m Bike

*Partners alternate movements each round.

Notes
One athlete works at a time. Alternate which athlete (A/B) performs which movement each round, always trading back and forth, as such:

Round 1
Athlete A – 21 Wall Ball
Athlete B – 15 Burpee
A – 9 TTB
B – 6 Power Clean
A – 600/500m Bike

Round 2
B – Wall Ball
A – Bupree
B – Toes to Bar
A – Power Clean
B – Bike

…and so on. Continue in this fashion for 30 minutes, accumulating full rounds.

Scale any movement as needed to perform unbroken reps for most, if not all, of the workout today.

Programming Template: Week 1/8 

Our director of training Whitney doing some coach development with Grace and Toni

How To Get the Most Out of CrossFit Group Classes

Know the workout and your numbers

Taking a couple minutes to check the workout ahead of time lets you plan your approach: what weights you’re using, any scaling options, how you want to pace it. Early on this will be trial and error. Over time you’ll get better at setting real intentions and goal weights before you even walk in. Ideally you get to the point on most lifts where you have a good handle on your weights among several rep ranges.

Get there early

While we want to make the hour you have in class inclusive of a warm-up, you likely have specific body parts that need a little extra attention, or a small ritual to make sure you’re focused. There’s a big difference within your headspace and nervous system between showing up 7 minutes early, getting checked in, putting your stuff away, then doing that stretch that feels good on your hip, versus rushing in 5 minutes after class starts, stressed about being late (hopefully), missing the first few minutes of class, and trying to figure out what’s going on.

Listen to your coaches

Our job is to make sure you get the most out of your hour. If we push you to go heavier or try the next progression, it’s because we think you’re ready. If we pull you back, it’s because a more fundamental skill or variation needs more time first. People like being pushed, or at least they appreciate it after the fact. But sometimes being told to scale back can feel like a minor defeat. It’s not, we’re just toggling the details to help you get closer to what you want to achieve instead of running into a wall over and over again.

Be a good partner

Be clean, be friendly, be helpful with equipment, know what’s going on. Part of the beauty of this whole thing is that we train in a group environment. Your first priority is working hard and moving well, but you should also consider what you contribute to the atmosphere of class and how you and your partner support each other. Encouragement is often reciprocated, and having someone invested in your effort makes everyone work harder.

Work hard

Speaking of working hard, you need to actually do this. Once your technique is consistent, you need to push. Intensity is where the adaptations live. Most people start to tap out when they become “uncomfortable,” they hit their psychological tolerance and terminate a set thinking they may be close to failure. Often people underestimate what they’re capable of. It’s okay to fail, it can be a valuable teacher in a controlled environment. Not every day needs to be a grind, your effort and intensity will fluctuate, that’s normal, but most of your days need to push you outside your comfort zone.

Bonus* “Work on your thing”. Do you have a goal specific to you? Double Unders? Your first pull-up? 2-3x per week you need to work on it if we didn’t work on it in class. Take 10 extra minutes after or before class to work on the thing you want to develop. Not sure what to do? Ask a coach, look online, just start messing around with it. You don’t need a perfect plan. You want double unders? grab a rope and start jumping, fail, get frustrated, try again, try again try again, surprise yourself.. try again. There are a million free progressions for most things on youtube and most of them work if you do them.

Nutrition is the foundation

The gym takes up somewhere around 3-6 hours of your week. It’s potent time, but how consistently you eat minimally processed food, prioritize lean protein, and get in enough calories will do far more for how you look, feel, and perform than anything you do inside our 4 walls. If you want to see significant changes in your body composition, performance, and health, your intake needs to reflect that about 80-90% of the time. The most dramatic improvements we see from people are always the ones who develop healthful systems and are consistent with their nutrition.

Workout of the Day

FLOATER STRENGTH

A. Back Squat, 8-6-4-8
B. Box Pike Handstand Push-Up, 5×5-10
C. Hang Power Clean, 5×3, building
D. Deadlift, 8-6-4-8
E. Bench Press, 8-6-4-8

Notes
Lifts A/D/E are following our wave loading protocol from Monday’s squats. Start with a load that feels like RPE 6 for the set of 8 reps, and build in load on the set of 6 and again on 4. For the final set of 8, aim to go heavier than your initial set.

Example Timing and Loading
Warm Up Sets:
0:00 45×8
2:00 95×5
4:00 125×3
Work Sets:
6:00 145×8
9:00 160×6
12:00 185×4
15:00 155×8

METCON

4 Rounds for Max Reps
1:30 Calorie Row
:30 Rest
1:30 AMRAP Sandbag/Farmer Carry Relay*
:30 Rest

Notes
Row hard and carry heavy! There are no RX’d loads today. Use something that you want to put down 😉

*Relay:
Carry SB 40 feet (down and back) = 1 rep
Carry KB 40 feet (down and back) = 1 rep
Repeat for as many total reps as possible, trading back and forth between implements

Programming Template: Week 1/8 

Time.

Loving thy lifting neighbor

The whiteboard brief has ended partners have been assigned and its time for *gasp* actual human interaction! The vibes you bring can enhance and embellish the experience at the gym. Here’s the basics on being a righteous training partner.

1. Introduce yourself The best way to learn someones name is to volunteer your own.
2. Connect on the plan What weights do you plan on working up to, which bar and warm-up weights are you thinking, who wants to go first if we’re doing heats or intervals etc
3. Active and encouraging Help with any equipment set up and breakdown, watch your partners lifts, encourage each other during the metcon
4. Be present & prepared Don’t get too distracted by the dogs, know your numbers and be ready to go when its your turn, stay off your phone(!)

This extends to your larger class ecosystem, the vibes we strive for are friendly, fun and hardworking.