Back Squat
8RM
Warm up and hit a heavy set of 8, heavier then last week. No failing. No tempo. Use spotters.
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Exposure 5 of 8
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4-6 Rounds Not for Time (or 20 Minutes):
150′ Farmer Carry, AHAP unbroken
Max Strict Ring Dips (1-2 RIR)
The carry is 75′ out and 75′ back. You can place the implements down at the turnaround, but pick them right back up within a few seconds to come back. Aim to begin with at least 10 Dips or scale accordingly. “RIR” stands for “Reps in Reserve.” In other words, you should end the sets to 1 or 2 reps shy of failure. Scale the Dips to the Matador as available or to Ring Push-Ups or regular Push-Ups. There should be plenty of space to do elevated Push-ups as a further scaling option as needed.
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Need to work on those Ring Dips? Check out this video demonstrating the basic ring support! Coach David is winking because he knows you got this one…
News and Notes from CFSBKers
- Front desker Karina S. has a show with her sketch team this Monday, October 16th at 7:30pm! Karina tells us, “It’s got some bizarre, spooky-funny sketches and makes a great date night. Also, you’ll get to see me making a rare cameo on stage in some spooky circumstances.” Check out the Magnet Theater website for ticket info and more details.
- As we’ve mentioned before, Coach KHarpz is writing a series for our friends at beyond the whiteboard on her training for next year’s Northeast Regionals. Check out the most recent installment, “Trusting the Process”!
Tweet the Deets
Yesterday’s Results Board: Rest Day
Don’t Even Think About Talking to Me Until I’ve Had My Second La Croix The New Yorker
A Guy Balances an Erg on His Chin MBS CrossFit (video)
Tempo Back Squat (20X1)
3 x 8
Heavier than last week.
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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.
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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