Performance: Low Intensity: 65-70% x 7 x 4
Add a few pounds to last week’s low intensity exposure.
Fitness: 3 x 5 Linear Progression
Add two to five pounds to last week’s exposure.
Fitness and Performance: Work up to one heavy set of 5 using perfect form.
Heavier than last week’s set of 5. Dead start, no touch-and-go.
Post loads to comments.
For Time, 15-12-9-6-3:
Hang Power Cleans 115/75
Over the Bar Burpees
The power clean is meant to be light, something you might do unbroken.
Post time and Rx to comments.
Are you ready for Fight Gone Bad? REGISTER HERE!
Announcing Fight Gone Bad 2015!!!
Since 2008, CrossFit South Brooklyn has conducted a yearly fundraiser in the form of a workout called Fight Gone Bad. Last year, we raised over $60,000 for the Brooklyn Community Foundation (BCF), a local organization dedicated to improving the lives of people in Brooklyn by strengthening communities through local giving, grantmaking, and community service. This year, we’ll be partnering with BCF again and hope to surpass last year’s donation numbers.
Last year, we had 180 members participating and this year, we’re capping it at 200.
The registration deadline is Monday, September 10, 2015.
Tell Me More…
When is Fight Gone Bad?
Saturday, October 17th, 2015. First heat begins at 9am.
What is Fight Gone Bad?
Three rounds, AMRAP, of:
Wall Balls, 20lb, 10ft / 14lb, 9ft
Sumo Deadlift High Pulls, 75/55 lb
Box Jumps, 20″ box
Push Presses, 75/55 pounds
In this workout, you move from each of five stations after a minute. The clock does not reset or stop between exercises. When the announcer calls “Rotate,” athletes must move to next station immediately. Each of the three rounds is five minutes, followed by a one-minute rest. One point is given for each rep, except on the rower where each calorie is one point.
What if I can’t attend that Saturday, October 17?
Sign up anyway and select the option to be on Fight Gone Belated! We’ll do our best to coordinate a make-up date with those athletes that can’t attend so you can still participate in the fun. You’ll still get to create a team name, participate in fundraising, and get a FGB t-shirt!
Why are we fundraising?
In the past, our annual FGB fundraiser has been a great way to bring our community together to support great charities—and we chose to support the Brooklyn Community Foundation because Brooklyn has been exceptionally good to us and we want to help give back to the community that CFSBK is proud to call home. If you’re not familiar with BCF, make sure you visit their website to check them out. Or if you’re lazy, at least check out their list of grantees; we’re sure you’ll find one or two not far from you!
Is there a fundraising minimum?
While we’d love for everyone to make wholehearted attempts to raise funds, there is no fundraising minimum to participate. However, as in years past, there will be some sweet prizes awarded to the top Individual and Team fundraisers!
Okay, you keep talking about fundraising but how should I do this and when should I begin?
Once our registration deadline ends on September 17th, we’ll create teams consisting of six athletes. Shortly after, athletes will get an email from us with their team assignments and all of the details to set up their fundraising pages. We’ll be using CrowdRise as our fundraising platform again and participants will have individual fundraising pages that will be super easy to share with friends and family. (Check out last year’s main fundraising page HERE!)
Tell me more about the workout. What if I can’t do it Rx’d?
Here’s Coach Glassman explaining FGB in detail. And don’t worry, we have scaling options available!
So the day begins at 9am, but how long will it last? When will my team go?
The length of the event depends on how many total athletes/teams we have. We run two teams through the workout simultaneously and new heats start every 20 minutes. Unfortunately, we can’t tell you exactly what time your team will be going until we get closer to the event. Of course, we hope that you plan on spending a few hours with us, not only competing but also supporting your fellow teams. And per usual, we’ll have some tasty adult beverages to enjoy!
Okay, I’m sold. Where do I register?
Sign up here for Fight Gone Bad 2015!
Once registration closes after September 17th, we send an email to request the following information: t-shirt size, your division (Rx or scaled), and whether you need to be on a Fight Gone Belated team.
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