Bench Press
1-1-1 or 3-3-3
Three attempts at a new 1RM. If you’re new to the lift then test a 3 rep max instead. Feet must stay on the floor and butt must stay on the bench. It should go without saying, but use spotters.
Exposure 8/8
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Deadlift
1-1-1 or 3-3-3
Three attempts at a new 1RM. If you’re newer to the lift then test a 3 rep max instead. No hitching, and you must control the barbell back to the floor. Dropped bars will be missed lifts.
Exposure 8/8
Post loads to comments.
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3 Rounds For Time:
25 Dumbbell Power Cleans
270m Run
Rx for the dumbbells is 45% of bodyweight.
Check out this instructional for dumbbell cleans, and don’t be this guy. He’s strong but the gross hitch makes it a no-lift (and dangerous).
Post time and Rx to comments.
David warming up his clean
- FGB TEAM CAPTAINS: You need to get your team’s t-shirt info submitted to Info [at] CrossFitSouthBrooklyn.com by 12pm TOMORROW. If you don’t do this, Coach Jess gets to pick your team names and the ugliest color combos, and she will have to guess your sizes.
- There is one spot left on a team! First come, first served. Email Coach Jess ASAP at Info [at] CrossFitSouthBrooklyn.com. Also, if you are interested in Fight Gone Belated, email Jess ASAP. Date will be determined based on those who sign up.
Fight Gone Bad Fundraising Tips (T-19 Days!)
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.)
Learn More About Brooklyn Community Foundation
Brooklyn Community Foundation (BCF) is proud to partner with CrossFit South Brooklyn on Fight Gone Bad for the fourth 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.
This year, BCF plans to distribute a total of $3 million in grants across three distinct areas:
- Invest in Youth: Creating better opportunities and a stronger future for Brooklyn’s next generation;
- Neighborhood Strength: Fostering community leadership and identity in Crown Heights;
- Brooklyn Accelerator: A hub for strengthening Brooklyn’s vibrant nonprofit sector.
Highlights from 2015 so far include the launch of the Brooklyn Youth Fellowship supporting 10-month fellowships for young people at 12 youth-serving organizations, a Restorative Justice Project in partnership with four public schools in Brooklyn and the Mayor’s Leadership Team on School Climate and Discipline, and an Incubator Project for Brooklyn nonprofits. Visit bcfny.org to learn more about all of their work.
Join Jacyln K. For an a New Vinyasa Flow Yoga Class at 7am on Tuesdays in the Upstairs Annex
Jaclyn has always had a love for fitness and overall health. She started practicing yoga as her source of recovery both physically and mentally. Her love for yoga drove her to get her first certification in 2007. Since, she has been teaching both Bikram and Vinyasa in the tri-state area. With her extensive study in many lineages of yoga, Jaclyn takes aspects from each creating a flow both challenging and accessible for everyone.
For Jaclyn, CrossFit and yoga are a brilliant team. She uses her yoga practice not only for added mobility but for strength, focus, and breath work as well. When Jaclyn works with athletes, she will gear her class around these principles while still keeping things light and fun in the same spirit that a CrossFit class has. Whether you’re a seasoned practitioner or brand new to a yoga mat, Jaclyn will offer plenty of options so everyone feels challenged yet still comfortable in this Vinyasa flow class.
When: Tuesdays at 7am
Cost: Free as part of our Unlimited Membership option, or counts as one of your regular group classes
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Stop Googling. Let’s Talk. The New York Times
