Work Up to a Heavy 10 on the Low Bar Back Squat.
You only get 1 attempt at a heavy 10.
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Conjugate exposure 5/6
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5 Rounds of:
Row 250m
10 Strict Pull-Ups or Chin Ups
Get off the Erg and head directly to the pull-up bar. Try to go unbroken or with minmial sets on the pull-ups. Rest as needed between attempts.
Post best/worst Row times and how many unbroken pull-up sets you performed.
Zach H at the Civilian Milititary Combine!
How to Fundraise For Fight Gone Bad
Step 1: Make sure you’ve created your account on Crowdrise.
Step 2: Take a moment to learn more about The Brooklyn Community Foundation and all the great work they’ve done. They’ve granted a variety of artistic, agricultural, environmental, social and educational programs helping people of all ages. No doubt there are several programs they’ve helped that you identify with. Here is a quick list of ALL their grants
Step 3: Write a short email to your friends, family and colleagues. Compose a standard message that everyone will get and then personalize each email with a quick intro. You might include examples of grants that the person you’re emailing would appreciate. You could also.. CALL! a relative and discuss what you’re doing. After a week or two, follow up with the people who haven’t donated, many people respond after that second nudge.
Step 4: Post to the social media outlet of your choice. Easy peasy!
Step 5: Lead by example. Either start your donating efforts with a donation to your own fund or coordinate between you and your team to donate to each other.
To see all the FGB registered teams and how they’re doing check out our page!
The Brooklyn Community Projects Series
We’ll regularly be showcasing some of the awesome projects that the BCP has funded right in our own backyards. Enjoy!
The Story Circle will engage elders in a minimum of 5 branches of the BPL in story sharing exploring the Great Depression and parallels today. Written anthologies from each site will lead to a public reading.
Neighborhoods Served: Boroughwide
Ages Served: Aging, Elderly, Senior Citizens (65+), Children, Families
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Do you have any tips on fundraising? If so, let us know what worked for you.
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Global Bacon Shortage “Unavoidable” HuffPo
Are liquid carbohydrates evolutionarily novel? Hunt Gather Love
For Weight Loss, Less Exercise May Be More NYT
Can Food Make You Fit? Eades
The Abercrombie Workout: Abercrombie and Fitch Models Strategic Muscle Building
HA HA HA HA HA HA HA HA A&F article!!! That is awesome! Who posted that, David? you always love to poke the bear!
Meat CSA folks – thanks to those of you who took the online customer survey yesterday. Rest of you – won't you please take a moment and let Herondale (and me) know how you feel about the meat share program?
http://www.surveymonkey.com/s/BBYLKKL
Awesome 6am (per usual). Huge thanks (again) to Coach Josh for keeping me honest on the squats–was thinking, "I should have gone heavier" until Josh called missed rep on my last one, whoops–and for the assistance with the chin ups. Clearly a movement I need to spend more work on.
spend more work on? that doesn't make sense. moar coffee!
Did the 10 squats at 175 and felt like I could have done several more or gone heavier. Best row today was 3:40. Had to use a rubber band by the third set of pull ups.
Somewhat sleepy 8am with Josh after some sloom (sludge+doom) metal last night with a few SBKers.
Walked from 9th St., so had some time to mash out the calves and do a bit of RumbleRolling before DROMs/mobility and a tough warm-up of:
[270m run, 2 wall walk-ups, 1:00 plank]x3
Then LBBS for a heavy ten. Such a different feeling from the regular fitness lifts we've been doing, but glad I got to squat this week with Ragnar on the weekend.
[45×10, 115×7, 165×5, 195×5] 215×10
Lots of time under the bar. The last three of the work set were rough. Thanks to Josh for watching.
WOD zeroed in on a glaring weakness in strict chins and a strength in the row. Should've gone with a thicker band from the start, I think. Happy with the erg times.
RD 1: :47.4 / 6 strict
RD 2: :47.2 / 6 blue
RD 3: :47.0 / 7 blue
RD 4: :46.1 / 6 gold
RD 5: :45.1 / 7 green
7 AM with Josh and McDowell.
Wasn't planning on coming in this AM after a semi-late night but woke up on my own feeling ready to go, so figured I would get it out of the way.
Squats: 10×245
I was a little concerned that I might be pushing it here, but these went well – it felt like I was getting to depth faster than usual and I didn't really struggle out of the hole. Looking forward to the next 1RM test.
WOD: This was miserable, especially after having done C2B pull-ups last night. Best row was 46.8, worst row was 51.1. Got the first set of pull-ups and then was all 3's and 4's after that (even after switching to chin-ups).
Is the Abercrombie & Fitch post a hint about what we're doing next cycle?
really impressed with today's brooklyn community foundation project highlight. makes me want to start fundraising!
ABERCROMBIE AND FITCH 30 day challenge! See who can fit into the skinniest jeans at the end.
I am really confused by that article.
Fundraising: I ask my friends and family, I post it all over facebook and twitter, and I also contribute to myself, teammates, and friends to show that a little donation (even $5 or $10) goes a long. I encourage small donations and am sure to send a follow up email with photos (however embarrassing) and or a video to show the workout I did and to express my gratitude as well as the overall amount raised for the charity. This way, since I seem to do FGB every year, people get familiar with what i'm doing and also see my progress every year.
6am with Josh and McDowell. Back squats at: 45×10, 135×7, 185×5, 225×5 and 250×10. The work set was tough but doable. Feeling a bit low energy today so I went a little light. Rows were: 43.9, 43.6, 43.8, 44.5 and 43.9. Pull/chin-ups were horrible. Did 5 unbroken on the first round and was reduced to doubles and singles after that. Quickly decided that 8 per round was the right number.
"Abercrombie models don’t have huge butts or thighs because it will ruin their look. They also won’t be able to fit into stylish pants."
Exactly.
i was told that crossfit would get me lots of shopping bag modeling work. are you saying that's not the case now?
i went to 7pm with melissa & josh last night and worked up to 130# on my deadlifts it felt good.
…but how can i reverse that now so i can avoid a thick midsection and reversal of my torso "V"?
Did this workout yesterday at 6am with Jess and McDowell. Squats: 165# for 10. Too light. Should have gone 10, maybe 20lbs heavier. But I only made 3 squat exposures this cycle so stayed conservative.
For the WOD, it was Rx'd as NFT yesterday so I have no idea what my times were on the erg. I think 48ish for my best, 56ish for my worst. Did NOT go all-out on those. Pullups w/ white band for first 2 rounds, green band thereafter. Humbling.
12pm with Josh.
10RM squats at 245. The technique of hitting 5, then singles really helped.
Could only do 2 rounds of the NFT piece. I was gassed and the lack of food from this fast may have been a factor. I'm so used to eating, it seems so natural….
Eating is overrated.
can I please add that we have some EXCELLENT FGB names this year.
Mark Wahlberg talks to crossfit gym equipment"
"Hey barbell! How's it going? I like your bumpers, can I pick you up? No? You're too heavy? Okay, say hi to your mother for me."
http://www.markednutrition.com/
8a with Josh.
LBBS: 155×10
Each warm up felt great and 155 seemed like a good weight to lift for my first LBBS day outside of Foundations. I wll definitely go up 10-20# next session.
Rows were good and I know I improved on my form since my last WOD.
Pull ups with no band were broken up by rests after 3rd rep in each set,
6PM with Fox, who's watchful eyes helped me with squat mechanics and less than fully extended chins on my first set.
Squats with Sarah and Mike
45×10 95×8 135×3 185×2 195×10
10 feels looooong. First time lifting with a belt at Sarah's suggestion, really like the tactile feedback it gives. Fox noticed my knees were coming forward, and I wasn't getting enough hip drive. Did a drop set of 135×5 focusing on keeping knees back (best cue for me so far I think, immediately felt my hamstrings go on tension) and driving through the heels. Retooling my squat here over the last few months has been eye opening,
WOD was humbling, after not getting full extension on first set of chins, I did 3 extra as no-rep penance, then totally lost them by the end of round 2. At least I kept the rows consistent:
51.9 / 13 chins
52.1 / 4-3-3 chins
53.7 / 6-4 chins with red band
53.9 / 8-2 chins with blue band
52.6 / 8-2 chins with blue band
Let the record show I have made it to CFSBK twice in three days. Miracles do happen, people!!
Got a 90 min massage last night (if anyone wants a recommendation, I've been going to this woman for a couple years, local in Prospect Heights, and she is the sh*t!), went to a 90 min yoga class this afternoon after work, and was feeling energetic so came in to hit 7pm class with MeLo, McD, and Fox!
Squats! It's been a hot minute, so didn't push the weight and went for solid form and speed.
45×5, 65×8, 85×6, 95×4. 105×10.
WOD
:58 / 8 chins green band
:57 / 8 chins gb
:58 / 8 chins gb
:58 / 6 chins gb
:56 / 6 chins gb
holy forearms, batman. chins were brutal.
really happy with those times on the row. those short spurts of work mirror the requirements of dance rehearsal/performance and trying like hell to catch waves.
can't help but think if my arm/leg length was a bit more even from side to side, I would have so much more power, as I can tell I am definitely pulling asymmetrically thru my arms and pushing unevenly thru my heels.
i am really fucking sick of sucking at weightlifting.
Samir posting from Noor's account.
Squats partnered with Ben and Josh.
45×8, 135×5, 165×3, 185×2, 205×1
Work: 215×10 (had more reps or more weight in me)
Accessory WOD: 50.2/52.9/52.9/52.9/51.9
50 strict chinups is a lot of strict chinups. That's all I can say.
Warmed up to 185x1x10. This went up real easy. Felt like I could have done 205
WOD:
1: 47s, 10 w/ red
2: 48s, 5-3-2 w/ red
3: 50s, 5-3-2 w/ blue
4: 48s, 7-3 w/ green
5: 50s, 7-3 w/ green
205×10 could've gone heavier but it was feeling heavy during workout. Never really struggled on the 10 set.
The Metcon was brutal. Did a mix of chins and pulls. Only first round truly unbroken. Reste lots between sets waiting for erg. 49.3 fastest 51.7 slowest. Most rows were consistent.
Biceps already feeling it