In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. Todays fight is 3 Rounds. The stations are:
Wall-ball: 20/14/10 pounds 10/8 ft target. (Reps)
Sumo deadlift high-pull: 75/55/45 pounds (Reps)
Box Jump: 20"/15"/10" (Reps)
Push-press: 75/55/45 pounds (Reps)
Row: calories (Calories)
The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.
Check out this FIGHT GONE BAD WIDGET that lists every affiliate and how much they raised.
CFSBK has raised 7,303.01 to date. Great job, everyone!!!
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21-15-9 reps of
Dumbbell Snatch 40/25
FIGHT GONE BAD at CrossFit South Brooklyn
Money raised to date: $5,187.00
Wall Ball Squat below parallel / Ball Hits target at 8' or 10'
Sump Deadlift High Pull Both bumpers on floor / Bar to or above clavicle
Box Jump Both feet on floor / On box with hips open
Push Press Racked touching chest / Fully extended arms with the ears visible from profile
If you have a mobility issue which prevents you from hitting the standards please inform your score keeper before your heat.
Hamstrung CrossFit Virtuosity
(featuring coach Jacinto!)
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Technique complex: Sumo Deadlift + Sumo Deadlift High Pull 75/55 10×4
500m Technique Row x 2
CrossFit South Brooklyn featured in two prominent fitness magazines. They are currently on sale in Switzerland, Austria and Germany as well as in the Netherlands. English translation to follow.
We can now officially say, "We're huge in Europe".
Unloading a bit before the weekend. I want everyone coming into FGB fresh.
Advanced: Heavy Singles
Intermediate: Hang Power Snatch
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Compare to 8.28.08
Weighted Hip Extensions 3×8
Weighted Knee to Elbows 3×5
CFSBK GYM Etiquette Pt. 2
Know your teammates.
Everyone who trains with us is part of team SBK. It's easy to get comfortable and stick with the people you're familiar with but as we all know CrossFit isn't about being comfortable. Take the first step and introduce yourself to someone you haven't met before, chances are if they're doing CrossFit you probably have similar masochistic personalities. This is especially important with newer athletes, what we do can be a little intimidating at first so it's nice to show them that there are REAL people moving those barbells. Theres absolutly no reason everyone shouldn't know each other!
How do you monitor your sleep patterns?