Farmer Carry

5-7 Sets x 10 Seconds (as heavy as possible)

Rest 1:30 – 2:00 between sets.

Post loads to comments.
Week 6 of 6

_____________________

3 Rounds for Time:
50 Double-Unders
15 Hang Power Snatches 75/55
10 Burpees

Modify the Dubs to Alternating Foot Steps or 2x Singles as needed. The barbell should be light and unbroken. 

Post time and Rx to comments.

How does Belle erg? Very carefully and with a little help from a Backstreet Boy! Fight Gone Bad photos from Robert C. and Thomas H. are up on Flickr, and more are on the way… 

Fight Gone Bad 2019 Results

This year we raised a total of $22,733 for the Sunrise Movement. We’re so proud of you guys and all of your hard work! You rule. Thanks to everyone who organized, judged, fundraised, competed, or otherwise pitched in in any small way. And a huge thanks to the Sunrise Movement for being such a wonderful organization and sending representatives to the gym on our big day. There’s still time to donate if you haven’t had the chance!

Top 25 Fundraising Individuals

1. Charles S. ($4,185)
2. Katherine D. ($3,036)
3. Mike I. ($2,425)
4. Jackie W. ($925)
5. Patrick S. ($900)
6. Coach David ($714)
7. Tim R. ($650)
8. Mary M. ($641)
9. Ashima C. ($580)
10. Meredith S. ($471)
11. Jody P. ($420)
12. Joseph S. ($42o)
13. Rachel H. ($400)
14. Jen K. ($371)
15. Andre L. ($350)
16. Keith W. ($340)
17. Lauren M. ($325)
18. Amanda G. ($255)
19. Jennie K. ($250)
20. Steven N. ($250)
21. Jay R. ($225)
22. Coach Jess ($225)
23. Caroline S. ($220)
24. Stella Z. ($200
25. Paul B. ($200)

VIEW ALL FUNDRAISING RESULTS HERE.

Spirit of Fight Gone Bad Awards

1. PR Princesses
2. Wim Hof and the Cold Showers
3. Big Soda and the Simple Sugars

News and Notes

• The 2020 CrossFit Games season kicks off this Thursday with the Open! Are you registered yet?!
• What were your favorite moments of Fight Gone Bad 2019? Tell us in the comments! 

_____________________
Play May Be a Deeper Part of Human Nature Than We Thought Scientific American
Ideal Body Weight Is a Deceptive Goal Breaking Muscle

Snatch

Every 2:00 for 10 Sets:
Snatch or Power Snatch

Choose to perform either full or Power Snatches and build to a 1RM for the day without compromising position. No “do overs” if you miss a rep. If you miss it twice, drop in weight. Press-outs are missed lifts. If you’re newer to the lift then work up to a few heavy sets of 2 Snatch Deadlifts + 2 Hang Power Snatches. 

Post loads to comments.
Week 6 of 6

_____________________

4 Rounds for Quality:
400m Jog
15 Russian Kettlebell Swings 24/16kg
10 Goblet Squats 24/26kg

Perform today’s piece at an aerobic pace as you’re been doing on Tuesdays during this cycle. Use nasal breathing a way to gauge that you’re staying aerobic. Modify the distance on the runs and/or the kettlebell load as needed to this end. The kettlebell work should be light for you and unbroken. You should finish this workout feeling like you could have done another few rounds at the same pace. 

Post work to comments.

Friday Night Lights 20.1: Mark Your Calendars!

Our first Friday Night Lights event of the Open goes down this Friday, October 11th starting at 7:00pm. This is a great way to take on 20.1 in a super-fun, high-energy environment!

Everyone is welcomed to participate. Everyone who registers for the Open this year will be assigned to one of our intramural teams. Get ready to throw down! The high fives will be plentiful.

We invite everyone to come out and cheer for your fellow CFSBKers! BYOB, if you’re into that.

Please note that we’ll be offering 4:3opm and 5:30pm classes on Friday nights throughout the Open, but Friday 6:30pm classes will be cancelled for the next 5 weeks. Because Friday is no longer a scheduled rest day, we’ll be running the Open Workouts only during Friday Night Lights and Saturday group classes. You can, of course, also do the workouts during Open Gym.

If you haven’t registered for the Open yet, there’s still time to support your community and get in on the fun! Go here to sign up.

News and Notes

• Photos from Fight Gone Bad have started to go up on our Flickr account. More to come!
• Put yourself in the expert hands of a certified Wim Hof Method Instructor to learn the 3 pillars of the Wim Hof Method: Breathing Technique, Cold Exposure, and Commitment. Find out how you can utilize oxygen and cold exposure to optimize body & mind, and learn about the underlying physiology. This time around we’re offering two different seminars, a full Fundamentals Workshop on October 19th and a 2-hour session on October 26th for those who have already taken the Fundamentals seminar.
• Our in-house massage therapist Leah D. will be away at the USA Powerlifting Raw Nationals from October 16th to October 21st. Be sure to get your appointment in before she leaves!

_____________________
How to Watch 20.1 + Expert Predictions Morning Chalk Up
Yes, Life in the Fast Lane Kills You Nautilus

Single Leg Romanian Deadlift / Push Press Superset

A1) Rear Foot Elevated Single Leg Dumbbell Romanian Deadlift
3 x 6-8 @ 4111

Heavier than last week if able.

A2) Barbell Push Press:
3 x 3-5 @ 11X1

Heavier than last week while still able to use the prescribed tempo. 

Sumo Deadlift

3 x 3-5 @ 2111

Use a double overhand grip and control the tempo, using a switch grip only if you need it. Hook grip is preferred over switch grip. Here’s a useful demo video. Note the more natural tempo this week on both the Push Press and Sumo Deadlift. 

Post loads to comments.
Week 6 of 6

_____________________

Cash Out

21-15-9:
Barbell Curls

Hold a Long Lever Plank for 1:00 between sets.

Post work to comments.

Doing the Open this year? Sign your name on the board in 597! 

Register for the 2020 CrossFit Games Open!

The 2020 CrossFit Games season kicks off this Thursday with the Open! As you may know, the CrossFit Open has moved from the spring to the fall, and we’ll be bringing back our full slate of events over the next 5 weeks. Rory McKernan explains what the Open is in this video from a couple years ago, but here are 5 really good reasons why you should participate:

1. As in years past, there will be both Rx’d and Scaled versions of each workout. So don’t fret if you don’t have those Pull-Ups or Muscle-Ups or What-Have-Yous yet.

2. We’ll be running the CFSBK Open Intramural Team Competition again this year, and you’ll have to be officially registered for Open to take part. This competition aims to promote a healthy community rivalry and provide motivation for all Open competitors to perform their best each week.

3. FRIDAY. NIGHT. LIGHTS. Once again this year, we’ll host a super-fun throw down each Friday night of the Open. Check out some of our photos from this past spring here and here!

4. Competition is fun and good for you, even if you’re not the competitive type! Read Coach Fox’s blog classic “Why Compete?” That about sums it up.

5. The Open expresses the fundamentally democratic spirit of CrossFit. It’s easy to forget about that when you watch incredible athletes doing incredible things in the Games. But in the Open, everyone has a chance to prove something to themselves, and at CFSBK, we’re lucky to be able to do that in an environment in which your fellow athletes will cheer you on, whether you’re a veteran, a rookie, or somewhere in between. If you’re thinking about doing it, do it!

The first workout will be announced this Thursday night, and you’ll have until Tuesday the 15th to register. Go HERE to join us! 

_____________________
Make the CrossFit Open Work for You Morning Chalk Up
Wild Rice’s Refusal to Be Domesticated JSTOR Daily

“Rest-Pause” Pull Ups

1 x 45

The “Rest-Pause” method involves doing multiple challenging but sub-maximal effort sets. Using the same load or level of assistance as in Week 3, perform the prescribed reps as quickly as possible in sets of 1-3 reps at a time, resting as needed between sets. Practice relaxed “ribs down” breathing during your rest periods. The key is to remain shy of muscular failure and not push into and beyond it.

Post work to comments.
Week 5 of 6

_____________________

20 Minutes for Quality:
5-10 Strict Toes-to-Bars
50′ Sled Push
1:00 Bike
65m Single-Arm Farmer Carry

If you’re beat up from “Fight Gone Bad” then take ‘er easy today. Modify Toes-to-Bars to Hanging Leg or Knee Raises as needed. The sled should be heavy but moving. Easy spin on the bike. Unbroken on the carries. 

Post work to comments.

Fight Gone Bad 2019: Thank You!

Thanks to everyone who competed, cheered, volunteered, and, most importantly, helped us raise $22,398 for the Sunrise Movement, far surpassing our original $20,000 goal! (That figure doesn’t include the proceeds from the sales of Tom S.‘s delicious foods. Thanks, Tom!) Special thanks to the following sponsors for donating prizes: Brooklyn Brewery, Threes Brewing Company,  Shake Shack, Cafe Grumpy,  ThirteenFit Apparel, Puori Supplements, Littlefield, Bear Komplex, Kick Axe, Crossfit Linchpin, Chameleon Coffee,  Left Bank, Fleishers Craft Butchery, Abbotsford Road Coffee, Hungry Ghost Coffee, Herondale Farm.

We’ll have the full results from the event up on the blog this week. In the meantime, sign up for the 2019 CrossFit Open!

__________________
10 Questions You’ve Always Had About Kettlebells BarBend
How to Find Your Climate Candidates Outside

“Fight Gone Bad”

Three Rounds, As Many Reps as Possible, of:
Wall Ball Shots 20lb-10’/14lb-9′
Sumo Deadlift High-pull, 75lbs/55lbs/35lbs
Box Jumps, 20″
Push Press, 75lbs/55lbs/35lbs
Row

In this workout, you move from each of the five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate,” the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

If you think you’ve got a top 3 score in you and want to go for the CFSBK Leaderboard, please let one of the coaches know ahead of time so we can communicate with your judge. Remember that to get on the board, you need to start on the Wall Ball station and that Step-Ups are considered a scale for the Box Jumps.

Add up your points and post them to comments.

TODAY: Fight Gone Bad 2019

Today’s the day! To see details about the movement standards and flow of the day, please refer to yesterday’s post. 608 will be available for warm-ups all day.

ALL CLASSES ARE CANCELLED TODAY, but we will be offering Open Gym from 12:30pm to 3pm in 608. 

Friends, family, and well-wishers are all welcome at the gym. Please note that bike parking might be tight on Degraw.

8:30am: Gym Opens
9:00-1:10pm: Fight Gone Bad Heats
1:30pm: Group Photo!
Awards Ceremony

Fundraising Totals

CFSBK has raised just under $19,000 for the Sunrise Movement, putting us within striking distance of our $20,000 goal. Check out our CrowdRise page to see who our top teams and individuals are headed into the big day. The race is still tight, and there are great prizes for the top fundraisers. All final numbers will be pulled from CrowdRise at 1:30pm. If you can, send one more email!

Thanks to Our Sponsors

Many thanks to the following sponsors for donating prizes: Brooklyn Brewery, Threes Brewing Company,  Shake Shack, Cafe Grumpy,  ThirteenFit Apparel, Puori Supplements, Littlefield, Bear Komplex, Kick Axe, Crossfit Linchpin, Chameleon Coffee,  Left Bank, Fleishers Craft Butchery, Abbotsford Road Coffee, Hungry Ghost Coffee, Herondale Farm. 

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Good luck today, everyone! Let us know how it went in the comments!

Front Squat

Heavy 3 @ 40X1

No pause at the bottom. Work up to a heavy triple for the day in a few sets.

Post loads to comments.
Week 5 of 6

_____________________

2 Rounds

In 8:00:
1100m Run

Then AMRAP in remaining time of:
5 Pull-Ups
10 Push-Ups
15 Kettlebell Swings 24/16kg

Rest 4:00 between rounds. 

Work at a repeatable pace and aim to score similarly to within a few seconds on the runs and reps on both pieces. The kettlebell load should be medium-heavy for you and unbroken  Modify to Ring Rows and/or Knee Push-Ups as needed. 1100 meters is 2 laps around the block.

Post rounds, reps, and Rx to comments.

7:30pm class bid Coach Tori a fond farewell on Monday night. You can also see some photos Aaron W. captured from the evening on our Flickr account

Everything You Need to Know About Fight Gone Bad 2019

Please check the heat assignments to see when you’re competing and judging tomorrow. Plan to arrive at least 20 minutes before your heat to get registered and ready. 608 will be available all day to warm-up. Your team captain will pick up shirts at the front desk when everyone on your team arrives. Immediately after your heat, there will be a team portrait taken outside, so look your best and get ready to flex!

At the end of the day, we’ll have an awards ceremony and group picture. We encourage everyone to hang out and cheer on the other teams. If you’re in an early heat, please hang out and then try to make it back for the awards ceremony… especially if you’re going to the podium!

Schedule

8:30am: Gym Opens
9:00-1:10pm: Fight Gone Bad Heats
1:30pm: Group Photo!
Awards Ceremony

Fundraising Update

CFSBK has raised over $17,000 for the Sunrise Movement so far! Check out our CrowdRise page to see who our top teams and individuals are so far. Don’t stop now, gang! Every dollar you raise will go to helping young people stop climate change and create millions of jobs in the process.

As usual, we’ll be giving awards to the top individual fundraisers, the top male and female Rx’d athletes, and the FGB Spirit Award for the teams with the best costumes and such. Many thanks to the following sponsors for donating prizes: Brooklyn Brewery, Threes Brewing Company,  Shake Shack, Cafe Grumpy,  ThirteenFit Apparel, Puori Supplements, Littlefield, Bear Komplex, Kick Axe, Crossfit Linchpin, Chameleon Coffee,  Left Bank, Fleishers Craft Butchery, Abbotsford Road Coffee, Hungry Ghost Coffee, Herondale Farm. 

Movement Standards

Everyone competing in Fight Gone Bad tomorrow also has a judging assignment slot. Please come familiar with the movement standards so you can accurately perform and judge the workout. We’ll review that day, too. The Box Jump is still a CrossFit Games-Standard Box Jump, which means you’ll need to show extension and control at the top of every rep as opposed to being able to reach extension as you jumped off.

Box Jump (Demo Video)
Men’s Rx: 20″
Ladies’ Rx: 20″
Additional option: 16″

Standards:
Start: Standing on Ground
Finish: Standing on top of the box with knees and hips fully extended and under control. Athletes may jump down or step down, jumping off at the top before showing control is a no rep. For FGB, step-ups are considered a scale.

Sumo Deadlift High Pull (Demo Video)
Men’s Rx: 75lbs
Ladies’ Rx: 55lbs
Additional option: 35lbs

Standards:
Start: Both plates on ground
Finish: Knees and hips fully extended and barbell at approximately collar bone height.

Wall Ball: (Demo Video)
Men’s Rx: 20lb ball, 10′ target
Ladies’ Rx: 14lb ball, 9′ target
Additional option: 10lb ball, optional target

Standards:
Start: Hip crease dips below parallel
Finish: Ball hits ABOVE target line

Rowing:
No Scales
No ROM standards

Push Press (Demo Video)
Men’s Rx: 75lbs
Ladies’ Rx: 55lbs
Additional option: 35lbs

Standards:
Start: Bar in a racked position in front of shoulders
Finish: Knees, hips, shoulders and elbows fully extended with the barbell above the shoulders

If you need any additional modifications, don’t hestitate to let us know!

Don’t be afraid to call a “No Rep” on someone if they’re not meeting the standards! You’ll be doing them and the event itself a favor.

If you think you’ve got a top 3 score in you and want to go for the CFSBK leaderboards, please let one of the coaches know ahead of time so we can communicate with your judge. Also remember that to get on the board, you need to start on the Wall Ball station and that Step-Ups are considered a scale for the Box Jumps.

News and Notes

• Please note that all classes are cancelled on Saturday for Fight Gone Bad, but we will be offering Open Gym from 12:30pm to 3pm in 608. 
• Immediately following Fight Gone Bad, follow CFSBK member Nancy Goldstein for a Career Transition Workshop. This small, action-intensive workshop coaches you through the skills necessary to land a new job, and 100% of the proceeds will go to the Sunrise Movement. Go HERE to learn more and register!

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I Measured My Heart-Rate Variability. Why? NY Mag
The Keys to Upper Body Strength Training for Women Breaking Muscle

Clean + Jerk

Power Clean + 3 Push Jerks

Take about 10 minutes to work up to a heavy but perfect triple Push Jerk from the floor.

Post loads to comments.
Week 5 of 6

_____________________

Every 5:00 x 4 Sets:
500m Row
12 Push Jerks 135/95

Aim for consistent split times on the row and scores per round. The barbell should be light-medium for you, something you can definitely handle for multiple rep sets.

Post time and Rx to comments.

Yesterday we broke the $15,000 mark in our Fight Gone Bad fundraising efforts for the Sunrise Movement. Now it’s time to pull out all the stops! Send those emails, make those calls, and hit up those coworkers to help us make it to $20,000 by Saturday. Not doing Fight Gone Bad this year? That’s cool!  You can still go HERE to donate to a fellow CFSBKer’s campaign

Today: Active Life Info Session with Coach Keith!

As some of you may know, Coach Keith works with a company called Active Life, which works with people around the world on improving their quality of life through reducing and preventing pain and injury through exercise.  Coach Keith was the head coach at Active Life Athletics when the company was started in 2014, and was the first non-doctor on staff.  He continues to work with Active Life, which includes presenting at seminars for coaches and athletes.

To continue to bring some of the knowledge he has gained through his time with Active Life to CFSBK, Coach Keith will be offering FREE info sessions over the next few weeks.  Each session will last approximately 15-20 minutes, and will include time for Q&A and further discussion on the information presented. The first session is TODAY. Here’s the info:

Defining and Interpreting Pain

Today at 1:15PM in 597

Learn how to determine if what you’re feeling is okay to push through or a stop signal.

We’ll have info on additional sessions soon! 

News and Notes

• Please note that all classes are cancelled on Saturday for Fight Gone Bad, but we will be offering Open Gym from 12:30pm to 3pm in 608. 
• We’re looking for 3 to 5 volunteers to help with Fight Gone Bad set up on Friday night and a few fine folks to help with score keeping on Saturday. Contact Coach Brett at Brett [at] CrossFitSouthBrooklyn.com if you can pitch in!
• Immediately following Fight Gone Bad, follow CFSBK member Nancy Goldstein for a Career Transition Workshop. This small, action-intensive workshop coaches you through the skills necessary to land a new job, and 100% of the proceeds will go to the Sunrise Movement. Go HERE to learn more and register!

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What Will Humans Eat on Mars? Smithsonian
5 Ways to Improve Your Bench Press Lockout BarBend

Farmer Carry

5-7 Sets x 10 Seconds

Rest 1:30 – 2:00 between sets. Heavier than last week.  

Post loads to comments.
Week 5 of 6

_____________________

AMRAP 8 Minutes:
2 Bar Muscle-Ups
8 Burpees
16 Russian Kettlebell Swings 24/16kg

Modify the Bar Muscle-Ups to 2x Chest-to-Bar Pull-Ups, 3x Chin-over-Bar Pull-Ups, or 4x Ring Rows as needed.

Post rounds, reps, and Rx to comments.

Coach Fox and Dan H. had a little reunion with Coach Noah and Coach McDowell at CrossFit Lumos (Noah’s gym) in Austin

Fight Gone Bad Fundraising Update & Heat Info

Fight Gone Bad 2019 is this Saturday, October 5th. We’re now at $13,490 raised for the Sunrise Movement, and our overall goal is to raise $20,000. Now’s a great time to send one last email, perhaps using this template we recently posted. If you’re not taking part, you can go HERE to donate to a fellow CFSBKer’s campaign.

Congrats to those teams and individually topping our leaderboards on CrowdRise. Below are our top fundraisers from both the individual and team divisions:

Top 3 Teams:

1. You’re the WOD That I Want: $4,164
2. Bob’s Burpees: $2,870
3. The AMRAPs Family: $2,500

Top 3 Individuals:

1. Charles S.: $3,709
2. Katherine D.: $2,315
3. Mike I.: $2,300

Heat and judging assignments are now available HERE. 

Please note that all classes are cancelled on Saturday, but we will be offering Open Gym from 12:30pm to 3pm in 608!

Tomorrow: Active Life Info Session with Coach Keith!

As some of you may know, Coach Keith works with a company called Active Life, which works with people around the world on improving their quality of life through reducing and preventing pain and injury through exercise.  Coach Keith was the head coach at Active Life Athletics when the company was started in 2014, and was the first non-doctor on staff.  He continues to work with Active Life, which includes presenting at seminars for coaches and athletes.

To continue to bring some of the knowledge he has gained through his time with Active Life to CFSBK, Coach Keith will be offering FREE info sessions over the next few weeks.  Each session will last approximately 15-20 minutes, and will include time for Q&A and further discussion on the information presented. The first session is TOMORROW. Here’s the info:

Defining and Interpreting Pain

Thursday, October 3rd at 1:15PM in 597

Learn how to determine if what you’re feeling is okay to push through or a stop signal.

We’ll have info on additional sessions soon! 

_____________________
5 Single Arm Strength Exercises to Improve Imbalances Breaking Muscle
A New Theory of Obesity Scientific American

Snatch Complex

Fitness
Every 2 Minutes x 5 Sets:
Snatch Deadlift + Below-the-Knee Hang Power Snatch + Overhead Squat

Build to a heavy load for the day.

Performance
Every 2 Minutes x 5 Sets:
Below-the-Knee Pause Snatch (Pause for :05 Below The Knee, )

Build to a heavy load for the day. 

Post loads to comments.
Week 5 of 6

_____________________

Aerobic “Kelly”

5 Rounds for Quality or 30 Minutes:
400m Run
10/10/10 Box Jump-Step Downs
10/10/10 Wall Balls

To be completed using nasal breathing only. Work at a sustainable pace throughout, resting 10-20 seconds between movements as needed to maintain that pace. For the Wall Balls and Box Jumps you’ll perform a set of 10 reps, pause, and take 3-5 deep “ribs down” breaths before repeating twice more. Choose a load/height on the wall ball and box that you can handle well. If you have a difficult time staying aerobic while running either shorten the distance and jog/walk or sub a row/bike.

Post work to comments.

Welcome, Coach Brittany!

As you probably know, Coach Tori is headed back home to Wisconsin. Today we’re excited to introduce the newest member of our coaching staff, Coach Brittany! She starts today.

Brittany Bolella has been working in the fitness industry as a CrossFit Level 1 trainer for about 5 years.  She has been full-time in the fitness industry for the last 2.5 years; for the previous 2.5 years, Brittany was still a 9-5er in the social work profession. “I try to keep my social work empathy and insights alive in my fitness career,” she tells us.

In terms of her athletic life, Brittany was a gymnast from age 7 to age 12 or and ran track in high school and (briefly) in college. She started pursuing competitive CrossFit about 1.5 years ago with the goal of going to Regionals on a team, and we all know what happened there! She still enjoys training for competition and plans keep that alive as long as she feels good and enjoys it.

Brittany began her full-time fitness career as a CrossFit instructor coaching group classes (the usual stuff: CrossFit, HIIT/bootcamp) She started some gymnastics programs at a couple of different gyms around the city (CrossFit Steed, CrossFit Outbreak, and WillyB) and has done some gymnastics seminars on her own at Crossfit 212 and CrossFit Hell’s Kitchen. She does a bit of remote gymnastics programming and really enjoys it. As for “formal” education, she has her CF-L1, CF Gymnastics, Training Think Tank Course Bundle, Functional Range Conditioning and is working on a pre- and postpartum certification.

Brittany looks forward joining the CFSBK community. Let’s give her a warm welcome in the comments!

Fight Gone Bad: Call for Volunteers

We’re looking for 3 to 5 volunteers to help with Fight Gone Bad set up on Friday night and a few fine folks to help with score keeping on Saturday. Contact Coach Brett at Brett [at] CrossFitSouthBrooklyn.com if you can pitch in!

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A Shadowy Industry Group Shapes Food Policy Around the World NY Times
2020 CrossFit Open Prep by the Numbers Morning Chalk Up

Single Leg Romanian Deadlift / Push Press Superset

A1) Rear Foot Elevated Single Leg Dumbbell Romanian Deadlift
3 x 6-8 @ 4111

As shown in the video but with two dumbbells. Start light enough to use the prescribed tempo and to build in load over the next 3 weeks.

A2) Barbell Push Press:
3 x 3-5 @ 41X1 

The bar should not be crashing back to the rack position. You should still able to use the prescribed tempo and to build in load over the next 3 weeks.

Sumo Deadlift

3 x 3-5 @4111

Use a double overhand grip and control the tempo, using a switch grip only if you need it. Hook grip is preferred. You should still able to use the prescribed tempo and to build in load over the next 3 weeks. Here’s a useful demo video. 

Post loads to comments.
Week 5 of 6

_____________________

Cash Out

Tabata Push-Ups

Post work to comments.

This is so cool! On behalf of his company, CFSBKer Mike Iaia (who is currently a close 3rd among individual Fight Gone Bad fundraisers) got to throw out the first pitch at last Tuesday’s Mets game at CitiField. “As a lifelong crazy Mets fan,” Mike says, “this was certainly one of the coolest moments of my life, and I wanted to share with the other coolest part of my life—this community. My only regret is not being allowed to practice for the 6 months to 6 years it would have taken for me to throw a strike, but I’ll take it. That said, I’m eternally grateful and can die happy now”

Fight Gone Bad Fundraising Update: T-Minus 6 Days!

Holy Wall Balls! Fight Gone Bad 2019 is this Saturday, October 5th. We’re now at $11,185 for the Sunrise Movement, and our overall goal is to raise $20,000. It’s not too late to start fundraising! Use this template we recently posted to email your friends and family. And even if you’re not taking part, you can go HERE to donate to a fellow CFSBKer’s campaign.

Did you know that we have been hosting our annual “Fight Gone Bad” charity event since 2008? Our fundraising efforts have benefitted a wide variety of charitable organizations in Brooklyn, with our total amount raised to date over $600,000. Let your friends and family know that you’ll be sweating for one of the most important causes around.

Congrats to those teams and individually topping our leaderboards on CrowdRise. Below are our top fundraisers from both the individual and team divisions:

Top 3 Teams:

1. You’re the WOD That I Want: $3,759
2. Bob’s Burpees: $2,510
3. The AMRAPs Family: $2,160

Top 3 Individuals:

1. Charles S.: $3,531
2. Katherine D.: $2,000
3. Mike I.: $1,940

News and Notes

• Immediately following Fight Gone Bad, follow CFSBK member Nancy Goldstein for a Career Transition Workshop. This small, action-intensive workshop coaches you through the skills necessary to land a new job, and 100% of the proceeds will go to the Sunrise Movement. Go HERE to learn more and register!
• Missing something? It might be in our most recent lost and found dump! Go here to see what we have and be sure to claim your stuff before we donate it to CHIPS in a couple of weeks.

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How Friends Can Influence Your Heart Health Blue Zones
Lift Weight, Not Too Much, Most of the Days The Atlantic