Fitness: 3 x 5 Linear Progression
Add 5 pounds to last exposure.
Performance: 1 x 20
Add 5-15 pounds to last exposure.
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5 Rounds for Time of:
5 Deadlifts, 275/185
Deadlift should be heavy-ish (about 65-80% of max effort) and unbroken. As always, prioritize your ability to maintain a neutral back. This workout appeared in the 2008 CrossFit Games with top times being just over 2:00, check it out!
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News and Notes
- We are open for any and all donations for prizes for Fight Gone Bad 2014. If you own or work at a business that wants to provide some sort of prize (no matter how small!) for our top performers (for the WOD and fundraising) please email David [at] CrossFitSouthBrooklyn.com.
- Fleisher’s Pastured-Raised Meats is hosting a field trip to be a part of a pig slaughter and all-day class. Travel up to the Hudson Valley for a once in a lifetime way to experience our local food system in action. Learn more here!
- Megan D.’s friend is having a couple local art events to celebrate the launch of a new venture called Fiercely Made. There is a print show on September 12 from 5-7pm, at 453 Court Street. The launch party is September 19 from 6-10pm at 303 Bond Street, where they’ll be filling 3,500 sq ft with surf boards, bikes, knives, art, and wood wood wood!
- Sadly, a few of our members have moved or are moving soon: Josh L. moved to Austin, TX. Mark H. moved to Phoenix, AZ. Nick and Juno D. are moving to Portland. CFSBK Front Desk superstar Jess M. and her fiance Brett F. are leaving for Seattle today. We will miss all of you!
- CFSBKer Joey B. got married on Sunday! Congrats!
- CFSBKers Sarah M. and Johanna N. also got married on Sunday! Congrats, you two!
Starting Strength Seminar with Mark Rippetoe
From October 10-12, 2014, CFSBK will be hosting Mark Rippetoe’s Starting Strength Seminar (SSS). The SSS teaches the methods of basic barbell training detailed in Starting Strength: Basic Barbell Training and Practical Programming for Strength Training. This method deconstructs the five basic barbell exercises down to their elements in skeletal and muscular anatomy, and then derives a system for performing and coaching them based on the biomechanics of the loaded human body moving in a gravitational framework.
This is a great seminar for anyone who either wants to develop their coaching skill set or just learn everything about the Starting Strength method directly from Rippetoe himself. Participants have the option of taking the seminar and being evaluated as a coach, or taking it simply as a lifter looking to deepen their understanding of what it takes to be strong.
Also, the gym will be closed that weekend. When the date gets closer, we’ll provide more info about alternative activities.
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