Fitness: Push Press 5 x 3 Linear Progression
Add 2-5 pounds to last week’s weight.
Performance: Rack Jerk 5 x 1
Hit 5 singles between 80% and 90% of your recent 1RM. If you’re feeling good then work at the 90% end, if you’re feeling off then work at the 80% end. Your work reps must be no lighter than 80% and no heavier than 90%.
Post loads to comments.
15-12-9-6-3, For Time:
Kettlebell Swings 53/35
Scale as necessary so that the sets can be done largely unbroken.
Post time and Rx to comments.
Congrats to TFBA and Front Desk wonder woman Danae M., who got her first muscle up on Friday!
- FGB heat assignments will be sent out Tuesday night.
- We republished Coach Noah’s article over on Inside the Affiliate, for all the wide world of CrossFit to see: “Own the Weight: Moving Beyond PR-Dominated Thought in CrossFit.” Check it out, share it far and wide!
Fight Gone Bad Fundraising Updates
WE’RE ALMOST AT 50% OF OUR FUNDRAISING GOAL! The best part? Since we hit $15,000, Brooklyn Community Foundation’s Board has been matching our contributions dollar-for-dollar. You or your friend puts in $10? The Board puts in $10, doubling your impact on Brooklyn’s communities. We’re so close! There will be another surprise when we hit $35,000, and we only have five days left!
Congrats to those teams and individually topping our leaderboards on CrowdRise! Below are our top fundraisers from both the individual and team divisions (as of 2pm Sunday 10/12):
Top Five Teams:
- Wall Ball Me, Maybe
- ¿DÓNDE ESTÁN MIS PANTALONES?
- Menace to Swolbriety
Top Five Individuals:
- Erik B.
- Peter M.
- Scott M.
- Chris Y.
- Richard G.
- Michael A.
- Asha B.
- Asta F.
- Michael R.
- Kate R.
It’s not too late to send an email to your friends and family! Rip off a version of this one below, and select, replace, or delete adjectives as you feel led. Ben W. used this email (with almost all of the adjectives) and quickly raised over $500. Jump on it!
Dear/Salutations/Greetings/Hola/Aloha/Beloved [insert name],
As you probably know, I’m really into CrossFit. It’s helped me/I love it because _______. Every year at my gym, CrossFit South Brooklyn, we have an event called Fight Gone Bad, where we do this crazy/hard/weird/incredible/soul-crushing/soul-enhancing workout (which you can see here).
What makes the event even more cool/inspiring/sweet/meaningful is that it’s not just a competition for highest reps, but also a competition to raise money for a local organization called Brooklyn Community Foundation. BCF supports a variety of artistic, agricultural, environmental, social, and educational programs in Brooklyn, helping people of all ages.
So, why am I telling you all of this? Because I need your help! [Insert any crazy story or incentives for hitting certain fundraising markers, i.e., If you donate $XX, I will do X, Y, and/or Z.] Donate here [insert link to your page]!
I will be sure to let you know how the event goes, and probably send along a sweaty/hot/sexy/revolting photo of myself post-workout.
Sincerely/With love/Gratefully/Be well/Shalom,
AND REMEMBER TO SAY THANK YOU WHEN PEOPLE DONATE! It’s the right thing to do.
You’ve got five days left! Let’s do this!
What I Saw as an N.F.L. Ball Boy New York Times
How Wolves Change Rivers The Meta Picture
How Your Cat Is Making You Crazy The Atlantic
Overhead Wrist Position with Chad Vaughn CrossFit
Did you learn something new this weekend? (From our alternate programming… or anything, really.)