Performance: Heavy Single Power Clean
Must be a crisp catch and above parallel in order to count.
Fitness: Pull to Knee + Hang Power Clean
Focus on finishing your entire second pull.
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5 Rounds of:
1:00 Single Under, Double Under, or Triple Under Practice
1:00 Hollow Rocks, Planks, or Sit-Ups
1:00 Rest
Post what you worked on to comments.
Coach Jeremy and Margie got hitched on Saturday up at Herondale Farm (our CSA partner). CFSBKers Samir C. and Jack L. officiated. Note the barbell and bumper posts.
News and Notes
- Did you miss the deadline to register for Fight Gone Bad and are now bummed you’re going to miss the fun? Bum no more! If we get 5 more people to sign up, we’ll have a team. Email Info [at] CrossFitSouthBrooklyn.com ASAP to get on the wait list!
- Gina G. is looking for an awesome human to adopt her beloved cat Lyla Garrity. (Yes, she’s named after a Friday Night Lights character.) Lyla is a lover and a sassy lady. She’s 6 years old. She’s a real cats’ cat. She purrs all the time and loves curling up next to you on the couch. Check out Miss Lyla’s cat flyer and some additional pics here! You can also learn more on CFSBK Classifieds!
- Happy birthday, Andrew C.!
Fight Gone Bad Fundraising Tips
Have you started fundraising for Fight Gone Bad? You and your team should be registered with CrowdRise. We’ve included some fundraising tips below to get you started, adapted from Convio. We’ve also included info below about Brooklyn Community Foundation (the organization for which we’re raising money!).
Tip #1: Start early. The sooner you start asking for donations, the more money you will raise.
Tip #2: Set a challenging but attainable goal. Your fundraising goal should be a stretch, but doable. If you are getting close to your goal, then raise it so people continue to donate.
Tip #3: Contact everyone you know. Start with your email address book, then your regular address book and member lists from clubs you belong to. You’ll be surprised who gives!
Tip #4: Customize your emails. Make the email template yours! Include a personal story — why you’re raising money, why it’s important to you, and where the money goes. (Tell people why you love Brooklyn, and why you love CFSBK and that we partner with BCF!)
Tip #5: Create an email schedule and stick to it. Set dates to send a first email announcing your participation, a second email asking for donations, an update email, and a ‘last chance’ email.
Tip #6: Ask, ask, and ask again. People can only make a donation if you give them the opportunity. Don’t be shy about asking more than once. People need to be reminded!
Tip #7: Add social media to the mix. Use status updates in Facebook, Twitter, or LinkedIn to update friends on your fundraising and provide a direct link to your fundraising webpage.
Tip #8: Get creative. Add the URL for your fundraising webpage to your email signature. Give out “piggy banks” and ask people to save their change for a month. Hold an auction. Throw a party!
Tip #9: Stay focused. Remind yourself of why you are participating in the event, and how the money you will raise will help others. Turn to other fundraisers for inspiration and ideas.
Tip #10: Send a personalized thank you. After you’ve completed your fundraising, send your results to donors and thank them again for their help. You might need their support again next year! (And dude, always say thank you. It’s the right thing to do.)
Learn More about Brooklyn Community Foundation
Brooklyn Community Foundation is proud to partner with CrossFit South Brooklyn on the Fight Gone Bad for the third year running. CFSBK members have raised over $70,000 over the past two years for Brooklyn communities. Funds from last year’s competition went towards the Foundation’s Healthy Communities initiative to increase access to healthy food and open space in the neighborhoods of Brownsville, Red Hook, and Fort Greene through the support of the following organizations:
- Added Value in Red Hook for continuing to operate the new farm on NYCHA Red Hook West property and to provide ongoing education programming.
- Brownsville Partnership in Brownsville to facilitate walking groups, bike tours, and a youth operated farmers market. Young people from Brownsville were hired as Youth Health Ambassadors to help run the farmers market and to work with 8 local bodegas to provide affordable healthy food options to the community.
- Myrtle Avenue Revitalization Program to expand the Myrtle Eats Fresh Program by hiring Community Chefs (local residents who complete a basic culinary and nutrition workshop) to perform demos at local senior centers, farmers markets, and community centers; to continue healthy shopping tours for NYCHA residents and expand tour sites to include additional market near Farragut houses; to organize 2-3 skill workshops per season for gardeners at the Whitman and Ingersoll houses.
- Brooklyn Food Coalition in all three neighborhoods to organize Food Change training workshops in schools and Youth Food Town Halls in order to improve school food options.
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Life in Yellow BBC Earth
The Flight of a Moth, In Extreme Slow Motion The Atlantic
2014 Is on Pace to Be the Warmest Year Ever Mother Jones
How Bad Are Your Drinking Habits? An 18th-Century Temperance Thermometer Has the Verdict Slate
6am with Jess and David. It was great to get some double under practice in. They've started to get better, but I haven't been able to string consecutive DU's together. David pointed out that I use my arms to rotate the jump rope instead of my wrists, and it is so much easier when you use your wrists!
Cleans – Normally when I've been seeing the C&J, the jerk is the limiting factor for me, so it'll be interesting to see where this cycle takes me. Warmed up with 33, 63, 83, 103, and 113, all feeling good. Then I hit 123, went to 133 and hit the first one, but failed the next few attempts.
Congrats Margie and Jeremy! Love that there were barbells and bumper plates in your wedding!
Yeah Linda! I dream of someday hitting 123, let alone 133 ๐
Double unders were a sh!t show. I had not touched a jump rope in four months and I have clearly forgotten how to do them. I may have gotten three in a row once today. Mostly it was tripping over the rope and laughing at myself.
More laughing at myself while cleaning. Failed 113 three times before I listened to DO who told me to pull some weight off the bar and get some confidence back. Did 103 and then 110, although the latter was what Jeremy would call a reverse curl.
I'm not too mad at myself though. Any day in which I can fail this spectacularly and deal with it by laughing at myself, rather than getting so frustrated that I stomp around and/or cry, is a good day for my psyche. So there's that.
Heading off to Pittsburgh tomorrow to see my niece. Planning to drop in at CF Shadyside, unless anyone else has a box recommendation? I checked the travel gym recos and there's nothing for PA, sadly.
6am with Jess and DO.
Worked up to 185 on the clean. Started off a little wonky but the last few felt pretty good. It was my first day with oly shoes so they will take a little getting used to.
Happy to get some DU practice. I hit 66 which is a solid PR for me (I think 42 was my record). Maybe it was because we did them at the beginning of class and I was fresh – I don't know.
Finished up with some white banded MU practice: 5×3. Felt better than ever today.
Congrats to Jeremy and Margie!
6am. Nice little warm-up. Hit 60 DUs in 36 seconds on the second round. Spent the other rounds trying to do a triple under without success. My body seems to use to the rhythm of spinning the rope twice and doesn't want to spin it a third time. Oh well, fun to play around with. Cleans (kilo bar): 134, 184, 214, 234, 254, 269 (!), 274F. Nice little 5# backoff week PR there at 269. Bit of a struggle to stand it up. Got under the bar on 274, but didn't have the legs. My records say that 270 is my front squat PR. Could have sworn it was 275. Regardless, my cleans need more front squat strength.
Congrats to Jeremy and Margie! What a lovely picture. And if you choose to have children, may they be very strong. ๐
Gents and Ladies: if you wear size 12 or larger shoes the Red Adipowers are on sale for 50% off – $100 bills. As most of you know this is the shoe that has elevated me to legend status in the Olympic lifting world:
http://m.adidas.com/us/adipower-weightlifting-shoes/V24382_690.html
Make up post from Monday & Wednesday PM
Sadly I cannot make it in the morning anymore since I moved farther away from the gym. Surprisingly, PM workouts aren't horrible (OK, I'll admit it I'm starting to like them).
Also, group class isn't that bad after all. Maybe it's because I'm stronger after strength cycle but I actually sort of kind of enjoyed the WODs.
Monday
Push Press: 60lbs heavy single
Haven't done one of these in a while and was treating it like a strict Press, which DO corrected me on. Felt confident about the weight though. I could have gone higher but I need to work on my technique first. Don't remember anything else from Monday, it's all a blur…
Wednesday
LBBS: 135lbs heavy single
I felt very confident with this as it's the one lift I know I've improved on during strength cycle. Looking forward to doing performance for the first time in group class. Thank you McDowell for being encouraging and pushing me to go higher than I planned on (120lbs was my original number). Sorry for making fun of your AM African playlist. The carnival music last night is WAY better ใท
Again, everything else is a blur. There was running and other stuff.
6am with Jess and DO
Played around with trying to get a few triple unders, and finally got a few in the last round. They were by the skin of my teeth though, and I can't fathom how people can string these together.
Partnered up with Peter for some heavy cleans. 134-184-214-224-244(PR)-254F-254F. I had the last one at 254, but felt a weird pinch in my right elbow, and then had a knee jerk reaction to bail the bar. My elbow seems fine so far… not sure what that was all about. No complaints about the 10lb PR though.
Make up from 7:30 last night with JB, Melo, and McD
Decided to go for a heavy single instead of paused triple because the ORM I was working off of for last cycle's percentage work was about 6 months old, and the 96% day felt too easy. I didn't want to be repping out for crazy long sets during the 531 this cycle. Ended up like this: 135-225-275-315-365-385(PR)-405(PR).
Two PRs within 12 hours. This is back off week?
7am class. Not awake in the slightest, but I did 15 consecutive double unders. PR by +13 !
Also PR'd my clean by 5# at 93#, but Jess mentioned I need to rack better and get the elbows up fast.
Noon class
Nice to have a change of pace on the warm up — all things that I particularly need to work on: row, DUs and planks. Throw L-sits in there and you've really got me suffering.
Cleans were fine. Not terrible but not enjoyable, which is odd for me. Cleans are usually my favorite.
35, 45, 50, 55x1x3, 60x1x2,F ugly, 55x1x2
Thanks to Cliff, the cool thing about today was using kilos for the first time on my own, and now I'm going to stick w that
FSQ after, since I was already warmed up. Starting over with what I'm calling the Heather Farmer program.
Day 1: 2-2-2-2-2 @ 60kilos
I may also be bummed about my hamstring. Plan on taking Sarurday and Sunday off completely
Congrats to Margie and Jeremy. What a great photo! Btw, am I seeing things or is that chuppah made up of barbells and bumpers? Fantabulous!
@Artis: Note photo caption. ๐
@Stella, @CFSBK members: D'OH!
10am with Lady Fox.
I was having some trouble with the DUs and all of a sudden I got 30 which is a PR. Still landing too hard and apparently forgetting to breathe. Alternated between planks and hollow rocks.
Practicing DUs as much as possible has really paid off even if I can't always get them. I liked this warm-up and I might do something similar in future instead of 10 (often frustrating) consecutive mins just doing DUs. Breaking them up is a good idea, I think.
Clean Complex- Fitness.
Worked between 83# and 98#. Need to focus on faster elbows.
10 sets of 1 pull-up. These are so much harder than chin-ups.
@neon green nalgene bottle
i'm sorry i forgot you! please jump in the lost & found bin or ask someone to help if you're afraid of heights. i'll be back for you saturday!
if someone could throw it in the lost & found i'd greatly appreeeeeeciate it!
thanks!
Hey blog peeps!
Did anyone pick up a women's black long-sleeve shirt with three little buttons on it from the gym tonight? It's from the gap. I
took it off while I was coaching 6:30 class and I think I left it on the floor somewhere. When I went to look for it after yoga/7:30 class, I couldn't find it.
Thanks!
whitneymhubbard@gmail.com
5:30 class
Clean
205-225-245-255m-255m-255m
Would have been a 5 pound PR. Close but no cigar. Need to bring my cleans through my hips. Got right under the second attempt fast but dumped it forward.
Cleans and the WOD were super challenging for me today. Cleans were easy enough at 53 then got super tough as I worked towards 68. Pulling from the floor then trying to move quickly from the mid hang kept confusing my body and brain. I can finally jump rope singles now without messing up too often… But I didn't finish my 5th round in 10:00 ๐ Rainy day number 2, having to attend the 7:30 class hungry, and listening to Tom Waits as I walked to the gym def didn't help my attitude…
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