Press
1RM Test
Warm up and test a 1RM. If you’re feeling good, then try to set a new personal best. The bar may only move upward once the lift begins, and any movement of the knees or feet disqualifies the lift.
Sample Warm Ups and Attempts:
Lifter 1
Warm Ups: 45 x 5, 75 x 3, 85 x 1, 95 x 1
Attempts: 105 – 110 – 115 – 117.5
Lifter 2
Warm Ups: 22 x 5, 27 x 3, 32 x 1, 35 x 1
Attempts: 38 – 40 – 42 – 44
Deadlift
1RM Test
Get warm, brace yourself, and go heavy. Warm up and test a 1RM on either a Sumo or conventional Deadlift. If you’re feeling good, then try to set a new personal best. Hitching or riding the bar up the thighs disqualifies the lift, as does moving the feet.
Sample Warm Ups and Attempts:
Lifter 1
Warm Ups: 135 x 5, 185 x 5, 225 x 3 275 x 1, 315 x 1
Attempts: 345 – 360 – 370 – 375
Lifter 2
Warm Ups: 95 x 5, 115 x 3, 125 x 1-2, 135 x 1
Attempts: 150 – 160 – 170 – 177.5
Note: The samples above are only meant as a guide. The main goal is to get properly warm but not fatigued for your opener. Notice that as the warm up weights go up, the reps go down.
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Exposure 8 0f 8
You can be a superhero… if you sign up for Fight Gone Bad! In case you missed it, we’ve extended the registration deadline until this Friday, September 28th. We currently have 99 CFSBKers signed on to take part. Help us get to 110 by the end of the day by signing up here!
Fundraising 101: Flex Your Fundraising Muscles
Are you fundraising for Fight Gone Bad or something else exciting in your life? Looking for more ways to support your favorite local nonprofit? Considering starting up a project for social good? Let’s talk about how to find those dollars! Join CFSBK members Jen B. and Kate T., your resident nonprofit and philanthropic whiz kids, on Monday, October 1st at 8:00pm to learn some fundraising basics and get an introduction to some of the resources out there that can help you make a difference. In this 1.5hr workshop we’ll cover:
- How to research foundation funders
- Protips for fundraising from individuals
- Our favorite things to do—and biggest mistakes to avoid—when you start fundraising
- Supporting nonprofits through funds and beyond
Jen and Kate are both directors at Foundation Center, which is a goldmine for anyone in the nonprofit sector to learn and network.
If you have any questions regarding the event, feel free to contact Kate (katetkacik [at] gmail.com) or Jen (jen.bokoff [at] gmail.com).
News and Notes
- Missing something? Maybe a water bottle, lifters, or some knee sleeves? It might be in our most recent lost and found dump! Be sure to claim your stuff before we donate it to CHIPs in a couple of weeks.
- The 3rd event of the 2018 Subway Series goes down on Sunday, October 7th at CrossFit Queens. Grab a partner and sign up!
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Eddie Hall Deadlifts 500kg YouTube
Eddie Hall Axle Presses 200kg YouTube