Workout of the Day

STRENGTH

A1) Back Rack Reverse Lunge: 3 x 10 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.
Aim for 3 sets of 10 reps each side at the same weight across, using the same load you did for 8 reps last week. You can do it!

A2) Single Arm DB Bent Over Row: 3 x 6-10 ea

Notes:
Use last week’s weights as a guide (3×9-12ea). Go heavier!
Rest as needed between movements, in the range of 60-90 sec.

METCON

EMOM x 16 min:
A. 12 Alternating Russian Twists + max calorie Row in remaining time
B. Rest

Notes:
Russian twists are unweighted today. Gold standard is fingers interlaced, touch one elbow down to the floor on each rep. Adjust as needed. The intent of the movement is to rotate the upper spine and shoulders, not move your arms side to side.

CrossFit Group Class Programming Template (WK3/9)

Stephanie A, Cidney F and Ashley M AKA Team Aggressively Average

Team Aggressively Average’s Report from WODAPALOOZA

Was it all a dream?!!! 6 events, 3 days, too many memories to recount for what was one of the most incredible weekends of fitness that we have ever experienced. Was it stressful? Yes. Were there unexpected twists and turns? YOU BETCHA. Did we have fun and push ourselves to a whole new level mentally and physically and would we do it again? HELL. FREAKIN. YEAAAAAAAAA. Big thanks to Coach Katie Harper who put all of her past WZA experience to good use and prepared us exceptionally well for the whole competition (especially that Kitchen Sync workout!!!), thank you to CFSBK for giving us the resources to train effectively, and dear god thank you to our community for the endless support, we love you! An extra special shout out to Karl who flew to Miami just to cheer us on! We placed 30th out of 40 which ain’t bad for our very first competition at this level and working as a team together – living up to our team name, we are AGGRESSIVELY AVERAGE. Beyond excited for the year ahead to keep training and getting stronger/faster (primed for the Open, what what!) and we are already scheming for WZA 2024 quals. Want to hear more war stories and/or are you considering your own competition experience? Don’t hesitate to reach out to us to chat xoxox

Workout of the Day

STRENGTH

A1) Barbell RDL: 4 x 6-8

Notes:
This is your final week of RDLs. Aim to go heavier than last week!

A2) Incline Dumbbell Bench Press: 3 x 6-10

Notes:
Use last week’s sets as guidance (3 x 9-12). Aim to go heavier today.
Use a tempo @ 20X1 on both lifts, essentially “slower down, faster up.”
Rest as needed between movements, about 60-90 sec.

METCON

20 min for quality and load:
1:00 sandbag bear hug hold
50′ ea: single arm farmer walk – heavy
1:00 ring plank
:30 hanging tuck hold

Notes:
Go heavy on the first two movements!
Accumulate time as needed on the second two movements.
In ring plank, work on a hollow body position and scapular protraction (push down).
In tuck hold, goal is to have knees above hips. Scale to a 90 degree hold if needed!

CrossFit Group Class Programming Template (WK3/9)

Coach Avery all smiles on a Saturday

Enter the raffle to win a free CrossFit Open registration!

We’re offering a raffle in which 5 people will get their CrossFit Open registration paid for by the gym! All you have to do is fill out the small paper near the front desk with your name and email and drop it in the box. We’ll choose 5 lucky winners on Monday afternoon. If you’ve already signed up for the Open, put your name in still and we’ll reimburse you if you win!

Workout of the Day

SKILL: Handstand Push Up

METCON

Every 3 min x 6 rounds
12 Kipping Handstand Push-Ups
6 Burpees
then, max calorie bike in remaining time to 1:30 mark of each round

Notes:
-Complete HSPU + push ups, then get to the bike and accumulate calories until the 1:30 mark on the clock. Rest 1:30 and start again at the 3:00 mark.
-Scale the volume of work as needed so that you have at LEAST 30 sec to work on the bike in each round. Aim for consistent tough efforts across and go for broke in your final round.

HSPU scaling:
a. kipping, full ROM x 6-9 reps
b. strict, full ROM x 6-12 reps
d. kipping, partial ROM x 6-12 reps, 1 abmat
c. strict, box pike HSPU x 6-9 reps, up to 1 abmat
d. heavy DB push press x 12 reps (done in 1-2 sets)

CrossFit Group Class Programming Template (WK3/9)

Shot from the office during the short film presentation at the Art Show last weekend

Box Piked Strict HSPU

This is a great example of what a box piked HSPU to 1 abmat should look like. A good way to warm-up for this is going from 3-2-1-0 abmats and building your range of motion.

Workout of the Day

STRENGTH

A) Pause Clean Deadlift + Below the Knee Hang Clean
2 x (1+2) – light
3 x (1+1) – medium
3 x (1+1) – medium to heavy

Notes:
-Pause for 1 full second with the plates 1″ off the floor before continuing to stand.
-Hang = just below kneecaps
-Rest as needed between these 7 sets as you work up in weight.

B) Paused Front Squat + Front Squat
3 x (1+5)

Notes:
-Pause for 1 full second at the bottom of your full depth front squat, and do not bounce out of the hole. From that paused position, drive straight up.
-This is 3 sets of 6 reps, where you will pause only for the first rep of each set and then continue without the pause for 5 more.
-Add a bit of weight to what you did last week.

METCON

AMRAP 5 MIN:
5 Strict CTB chin ups
20 Walking Lunges

Notes:
If you did Saturday’s workout and are still feeling beat up, consider doing ring rows instead of chin ups today.

Chin Up Scaling:
A. 2-4 reps per round
B. 5 strict CTB banded or foot assisted chin ups

CrossFit Group Class Programming Template (WK3/9)

Welcome to recent Foundations grads Jax, Ariel and Zach!!!

Workout of the Day

METCON

EMOM X 16:00
A. Tall box jump x 4-6 reps
B. BTN Snatch grip Push Press x 4-6 reps @ 31×1 tempo
C. Bike x :40
D. L-sit x :30

Notes:
This is intended to get you warm and fired up for your olympic lifting today.
On the box jumps, use a lower box and land with legs as straight as possible.
Start with an empty bar on the push press and only add load as you can maintain the tempo
Use a moderate effort on the bike.
Accumulate time and modify the movement as needed on the L-sit.

STRENGTH / TECHNIQUE

Below the Knee Hang Power Snatch
6-8 sets x 2 reps

Notes:
Rest as needed between sets to focus on your positions, power, speed, and accuracy today.
The sets can be progressive in load, technique permitting.

ACCESSORY

3 Rounds:
20 sec ea adductor side plank
16 alternating tall kneeling plate halo

CrossFit Group Class Programming Template (WK3/9)

What in the shit are the arms supposed to do in the Snatch??

Workout of the Day

PARTNER METCON

AMRAP 24:00
2 wall walks
50′ dual KB/DB farmer walk
15/12 cal bike
50′ dual KB/DB farmer walk

Notes:
*Partners alternate full rounds of work.
*One partner starts on wall. After completing wall walks, carry the weights from whiteboard side of gym down to bike-side of gym. Complete bike, then carry back. Then next partner is ready to get to work on the wall.
*KB/DB should be heavy.
*Push your pace on the bike today since you will have some good rest between efforts.

Wall Walk Scaling:
a. volume: 1 full ROM rep
b. volume and/or ROM: 1-2 partial ROM reps
c. wall holds: 2 reps x 10 sec hollow body inversion hold at wall, hands stay stationary
d. box pike handstand hold: 1 rep x 20 sec hold

CrossFit Group Class Programming Template (WK2/9)

 

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Workout of the Day

“Barbara”

5 rounds, each round for time, of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Air Squats

Rest 3 mins between each round.

Notes:
Do not include your rest when logging.
This is a high volume workout, make sure to perform a version that is appropriate for you. More isn’t better until you’re ready for it.

Embrace scaling, today as every day!

Advanced athletes (can do sets of 15-20 unbroken pull-ups and push ups):
As RX’d: 5 rounds, full volume = 700 reps

Intermediate athletes (can do sets of 5-10 unbroken pull-ups and push ups):
4 rounds, full volume = 560 reps
5 rounds, partial volume (10-20-30-40) = 500 reps

Beginner athlete options: (3 months or less training CrossFit)
3 rounds, full volume = 420 reps
4 rounds, partial volume reps (10-20-30-40) = 400 reps

*Pull-Up scaling:
a. strict = 1/3 to 1/2 volume reps
b. jumping pull-ups
c. ring rows

CrossFit Group Class Programming Template (WK2/9)

CFSBK ART SHOW TONIGHT!!

Come one come all for the premier art/CrossFit gym event of the season!!! We’ve got lots of artists showing incredible work and plenty of live performances as well. This event is appropriate for all ages if you’d like to bring your children. Can’t wait to see you there!

ARTISTS

Jax Wiener
Katherine Akiko Day
Stephanie Arabagian
David Osorio
Aaron Weiss
Joshua Solondz
Tim Matusch
David Weber
Dan Halioua
Otto Von Busch
Michael Gigl
Jacinto Bonilla
Christina Mercadente
Jenna jerman
Rachel Smith

Schedule

6:30: DOORS OPEN
Live tattooing with Jim Gentry 7pm-10pm
6:45-7:45: Jazz w/ Paul’s son’s band, subtle ambience for first hour
8:00-8:15: Molly Winter on acoustic guitar 8-10 min set
8:15-8:30: Justine Aronson 8-10 min set
8:30-8:45: Jax Weiner, 8 min short film on big screen
8:45-10:00: Mingle
10:00-10:30: closing time and get assistance with break down

Workout of the Day

STRENGTH

A1) Back Rack Reverse Lunge: 3 x 8 ea

Notes:
Lead with your weaker leg/side if you know it. These are not alternating.
Aim for 3 sets of 8 reps ea side at the same weight across, using the same load you did for 6 reps last week.
If last week you worked up to 1 top set of 6, then try to use that weight today. Meaning,
last week: 45#x6ea, 55#x6ea, 65#x6ea
this week: 65# x 8ea x 3 sets

A2) Single Arm DB Bent Over Row: 3 x 9-12 ea

Notes:
If last week you were hitting sets of 15 reps, go heavier on all three sets today.
If last week you got stopped at 12 reps, you might do your first set at that same weight and then add load for the second and third sets.

Rest as needed between movements, in the range of 60-90 sec.

METCON

3 Rounds For Time:
400m Run
10 Single Arm DB hang clean and push press – L
5 Single Arm DB Overhead Squat – L
10 SA DB hang clean and push press – R
5 SA DB Overhead Squat – R

Notes:
Use a weight that you can cycle the 10 HC+PP unbroken, and work on the efficiency of your technique today.

Scaling options for DB OHS:
a. use a light weight that allows you to achieve full ROM (heels down, elbow locked out)
b. use a box, ball, or plate stack as a target to achieve consistent partial ROM
c. substitute a contralateral single arm OH reverse lunge instead

CrossFit Group Class Programming Template (WK2/9)

Jojo patiently waiting for mom (Michelin G) to hurry up and finish her workout.

Community Art Show Tomorrow!

6:30-10:00pm!

Come one come all for the premier art/CrossFit gym event of the season!!! We’ve got lots of artists showing incredible work and plenty of live performances as well. This event is appropriate for all ages if you’d like to bring your children. Can’t wait to see you there!

ARTISTS
Jax Wiener
Katherine Akiko Day
Stephanie Arabagian
David Osorio
Aaron Weiss
Joshua Solondz
Tim Matusch
David Weber
Dan Halioua
Otto Von Busch
Michael Gigl
Jacinto Bonilla
Christina Mercadente
Jenna jerman
Rachel Smith

Live performances by:
7:00-10:00 Live tattooing with Jim Gentry
7:00-8:00: Live Jazz Presented by Paul Bennett
8:30-8:45: Molly Winter acoustic guitar & vocals
8:45-9:00: Justine Aronson vocal performance
9-9:15: Jax Weiner , 8 min short film on big screen

Workout of the Day

STRENGTH

A1) Barbell RDL: 4 x 6-8

Notes:
Aim to go a touch heavier than you did for last week’s 3×8.

A2) Incline Dumbbell Bench Press: 3 x 9-12

Notes:
If last week you were hitting sets of 15 reps, go heavier on all three sets today.
If last week you got stopped at 12 reps, you might do your first set at that same weight and then add load for the second and third sets.
Use a tempo @ 20X1 on both lifts, essentially “slower down, faster up.”
Rest as needed between movements, about 60-90 sec.

PARTNER METCON

AMRAP 14 MIN:
8 Knees to Elbows
16 Kettlebell Swings
32 Double Unders

Notes:
Partners will alternate full rounds. Scale as needed so each individual round time hovers around 1 min of work.

The tendency is for athletes to bend their elbows in order to get knees to touch. Fight to keep your elbows straight throughout the movement and work on the tightness of your kip (hollow/arch positions) and the push down from your lats.

K2E Scaling:
A. 4-6 kipping KTE
B. 4 Strict KTE (half volume)
C. 8 Kipping Knee Raise (focus on pushing your body BACK behind the bar as far as possible today, rather than hanging straight down)

DU Scaling:
A. 16 DU (half volume; option to count “attempts” as well as “makes”)
B. 32-64 Alternate Foot Steps OR Single Unders

CrossFit Group Class Programming Template (WK2/9)

Steph A in training for WZA.

Cydney, Stephanie and Ashley representing CFSBK @ Wodapalooza this weekend!

Workout of the Day

SKILL: Rowing Technique

METCON

“DEATH BY”
A. Rowing
B. Burpees

Notes:
-At the start of a running clock, men will row 9 cal, women will row for 7 cal, to be completed within 1 min.
-On the following minute, everyone will do 7 burpees.
-Increase by 1 rep each movement, each round. Like this:

minute 1 = 9/7 cal
minute 2 = 7 burpee
min 3 = 10/8 cal
min 4 = 8 burpee
min 5 = 11/9 cal
min 6 = 9 burpee
etc.

Continue in this fashion until the work CANNOT be completed within the minute.

Scale your starting numbers such that you can finish that work in 30 seconds or less. The intent today is to work for at least 10 minutes, 5 rounds of each movement. Some athletes may continue much further than this.

Work on your mindset today. You will reach a point where you won’t want to keep going. But can you?

ACCESSORY

3-5 Rounds for Quality:
130m Jog
:30 L-Sit
3-5 Strict Chin-ups
:30 Dual KB Rack Hold/March

CrossFit Group Class Programming Template (WK2/9)

Welcome recent Foundations grads, Ben, Michael, Alex and Bo!

The Finish Position in Rowing

Here’s a short video discussing the posture of your finish position during each rowing stroke. Some basic but good tips to internalize before today’s rowing work!