Fitness: Perform 3-4 Warm-Up Sets then a 1×5 Work Set 5-10lbs heavier than last week
Performance: Perform 2-3 Warm-up Sets then 1 Speed Deadlift performed every :30 for 8 intervals.
Band tension at the top of your pull should be about 20% of your true 1RM. Use the guide below to select
Band Tension Guide:
350-400+lbs: Thin Green
300-350lb: Blue Band
Less 200: No Tension
Please Re-Read the Dynamic Effort Deadlift article if you think you want to do the Performance programming this cycle. Remember, unless you’ve got 9+ months of accumulated deadlift training, you’re better off doing the heavy 5’s in Fitness.
Post loads to comments.
DL e2/6 compare to 8.27.12
4 Rounds NFT of:
6 Barbell Romanian Deadlifts
Accumulate :25 in an L-Sit
Performance folks can load the RDL around 60% of your true 1RM, fitness folks can load it around 60% of today’s work sets. Use a double overhand grip.
Announcing Fight Gone Bad 2012!
Since 2008, CrossFit South Brooklyn has conducted a yearly fundraiser in the form of a workout called “Fight Gone Bad”. In the past we’ve raised funds to serve such charities as Wounded Warrior Project and LiveStrong. This year, we wanted to keep our support local and will be raising funds for the Brooklyn Community Foundation. BCF is an organization dedicated to improving the lives of people in Brooklyn by strengthening communities through local giving, grantmaking and community service.
Saturday, October 20th, beginning at 9am.
What is Fight Gone Bad?
Three rounds of:
Wall-ball, 20/14lb, 10ft target (Reps)
Sumo deadlift high-pull, 75/55 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75/55 pounds (Reps)
In this workout you move from each of 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.
How do I sign up?
Just click on the link below to register! Once we’ve got folks registered, we’ll then assign 5-person teams and send you info on how to start your fundraising efforts!
Sign me up for Fight Gone Bad 2012!
Registration deadline: 9/11
Feel free to post any questions to comments.
Keeping your Gym Environment Strong Cathletics
Happy Birthday, Coach Margie!!