Clean Complex
Every Minute on the Minute x 2:
2 Tall Cleans
Every 90 Seconds x 2:
2 Hip Cleans
Every Other Minute x 4:
2 Mid-Hang Cleans
Start light and work up to a heavy load. Focus on a powerful finish in your extension (2nd pull) followed by an immediate and aggressive pull under the bar (3rd pull).
Post loads to comments.
Exposure 4 of 8
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AMRAP 10 Minutes:
3 Burpee Box Jump Overs 24/20″
3 Deadlifts 225/155
6 Burpee Box Jump Overs
6 Deadlifts
9 Burpee Box Jump Overs
9 Deadlifts
Continue adding 3 reps per round until time is called. The Burpees happen facing your box. Rx is a jump up to the box, but you can step or jump down as desired. Choose a lower box or scale to Step-Ups as needed. The Deadlift should be medium heavy for you. Use a load that would allow you to perform at least 12-15 unbroken reps when fresh.
Post rounds, reps, and Rx to comments.
Congrats to Coach Ro and Pierre D., who teamed up to place 1st in the Northeast Region of the CrossFit Team Series! Let’s show them some love in the comments!
Fight Gone Bad Fundraising Tips
Have you started fundraising for Fight Gone Bad? You and your team should be registered with CrowdRise. We’ve included some fundraising tips below to get you started, adapted from Convio. We’ve also included info below about Brooklyn Community Foundation (the organization for which we’re raising money!).
Tip #1: Start early. The sooner you start asking for donations, the more money you will raise.
Tip #2: Set a challenging but attainable goal. Your fundraising goal should be a stretch, but doable. If you are getting close to your goal, then raise it so people continue to donate.
Tip #3: Contact everyone you know. Start with your email address book, then your regular address book and member lists from clubs you belong to. You’ll be surprised who gives!
Tip #4: Customize your emails. Make the email template yours! Include a personal story—why you’re raising money, why it’s important to you, and where the money goes. (Tell people why you love Brooklyn, and why you love CFSBK and that we partner with BCF!)
Tip #5: Create an email schedule and stick to it. Set dates to send a first email announcing your participation, a second email asking for donations, an update email, and a ‘last chance’ email.
Tip #6: Ask, ask, and ask again. People can only make a donation if you give them the opportunity. Don’t be shy about asking more than once. People need to be reminded!
Tip #7: Add social media to the mix. Use status updates in Facebook, Twitter, or LinkedIn to update friends on your fundraising and provide a direct link to your fundraising webpage.
Tip #8: Get creative. Add the URL for your fundraising webpage to your email signature. Give out “piggy banks” and ask people to save their change for a month. Hold an auction. Throw a party!
Tip #9: Stay focused. Remind yourself of why you are participating in the event, and how the money you will raise will help others. Turn to other fundraisers for inspiration and ideas.
Tip #10: Send a personalized thank you. After you’ve completed your fundraising, send your results to donors and thank them again for their help. You might need their support again next year! (And dude, always say thank you. It’s the right thing to do.)
Brooklyn Community Foundation (BCF) is proud to partner with CrossFit South Brooklyn on Fight Gone Bad for the fifth year running. BCF is on a mission to spark lasting social change, mobilizing people, capital, and expertise for a fair and just Brooklyn. Since their founding in 2009, the Foundation and their donors have provided over $20 million in grants to more than 300 nonprofits throughout the borough, bolstering vital programs and services while responding to urgent community needs and opportunities to fuel community-led change.
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Yesterday’s Results Board: Back Squat | Muscle-Ups, Kettlebell Swings, Double-Unders
What Does Brent Fikowski Eat and When? target nutrition
Active Listening Songs for Sad Times The Outline
Tempo Back Squat (20X1)
3 x 8
Heavier than last week.
Post loads to comments.
Exposure 4 of 8
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Every Minute on the Minute x 21:
1) 3 Strict Ring Muscle-Ups
2) 15 Russian Kettlebell Swings
3) 30 Double-Unders
Scale the Muscle-Ups to 6 Strict Deep Dip Ring Transitions + Dips if you have strength and stability on the rings but lack the transition, or to 10 Burpees if you don’t.
Post work to comments.
Fight Gone Bad 2017: Let’s Do This!
It’s hard to believe that we’re a month away from Fight Gone Bad 2017, but guess what? We’re a month away from FGB 2017! Here’s what your teams should have accomplished so far:
Brooklyn Community Foundation (BCF) is proud to partner with CrossFit South Brooklyn on Fight Gone Bad for the 5th year running. BCF is on a mission to spark lasting social change, mobilizing people, capital, and expertise for a fair and just Brooklyn. Since their founding in 2009, the Foundation and their donors have provided over $20 million in grants to more than 300 nonprofits throughout the borough, bolstering vital programs and services while responding to urgent community needs and opportunities to fuel community-led change. Last year, CFSBK raised over $24,000 for BCF, and this year we’re shooting to beat that number!
Once again this year, we’re lucky to have some terrific sponsors, including Lululemon, Dinosaur BBQ, and Park Life. If you’d like to donate additional prizes, please get in touch with our Events Coordinator Danae at Events [at] crossfitsouthbrooklyn.com.
There are still some spots open if you’d like to compete! Contact Coach Jess at info [at] crossfitsouthbrooklyn.com as soon as possible if you’d like to take part.
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Yesterday’s Results Board: Rest Day
Laurie Roth’s Doctors: “Keep Doing What You’re Doing” CrossFit Journal (video)
My Grandmother, the Nazis, and the Shadow of the Olympics The New Yorker