Bench Press
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.
Exposure 4/8
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Deadlift
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.
Exposure 4/8
Post loads to comments.
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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
Row
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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Oliver Sacks Dies at 82; Neurologist and Author Explained the Brain’s Quirks The New York Times
Here is a photograph of Oliver Sacks squatting 600lbs raw: https://imgur.com/aovKC5m
Dropped in at the 5am (!!!) class at CrossFit Greenwich today. The facilities here are brand spanking new. The bumper plates look like they have never been dropped. The bathrooms could have been taken from a spa.
The workout today started with a 4x250m row with 1min rest between pieces. I demonstrated excellent rowing technique (thanks, Nick) which seems to be unusual for this gym. This rowing bit was only a warm-up though. The main WOD was 2 rounds of:
300m run
20 shoulder to overhead
300m run
20 front squats
300m run
20 burpees
CrossFit Greenwich provides 3 levels of suggested weights. For the guys today, these were listed as 55, 75, 95. I tackled this at 95# in 13:58. Nice metcon. So hard to run after the front squats.
Chatted with the trainer who does the programming afterward. Their community is heavily tilted towards women, so the programming is almost exclusively medium to long metcons. He said the women were afraid of getting big muscles. I pointed out that it was very hard for women to get big muscles. He shrugged and told me to explain that to his 9am class. Oh well. He did say that folks more experienced in CrossFit could use their facilities during non-class times. I should also mention that two of the four coaches have gone to the north east regional, so they are very fit and undoubtedly know their shit, I'm just a little disappointed in the metcon focus of their programming.
After the workout today, the coach handed out cold eucalyptus scented towels to everyone. I'm going to get soft here.
If David doesn't get us eucalyptus (or lavender) towels ASAP, I'm going to start a revolt. What are we, savages?
6am with Arturo and McDowell
Bench: Worked up to 180# x 4 x 7. Felt a bit light and then I realized I did 185# last time for this rep scheme when I got home. Will go up next time.
Deadlift: Hit 335# x 1 x 5. Felt strong and crisp. Will go up another 10# next week.
Metcon: 4:59 Rx. That was hot and dizzy from all the bar jumps. All the power cleans were unbroken and fast. My legs felt like lead weights after all the running yesterday and I took a three second pause mid-way during the round of 9, but hit the gas during 6 and 3.
Peter! Great to see you on the blog. Keep reppin' CFSBK up there.
6am w/ McDowell & Arturo
Bench: 160x7x4, 5# jump from the last low intensity day. Shoulders are quite beat up from bar muscle-ups yesterday.
Deadlift: 264×5. Should have hit around 295, but hands are beat up, no tears just overall no grip strength.
Metcon: 6:34 Rx. Broke up the cleans 8/7, 6/6, 5/4, 6, 3 due to lack of grip. Kept on moving during the burpees, but legs were heavy.
Shocker to see how the folks in Greenwich roll… eucalyptus towels. I propose that DO hands out eucalyptus scented sandpaper to improve our toughness.
Women love eucalyptus scented towels and also love not getting too bulky! Amirite?
Very excited for FGB this year! Sad for two all around badasses passing away at the same time… RIP Oliver Sacks and Wes Craven
6am w/ McDowell & Arturo
Bench: 180x5x3, Still moving along relatively easily on the linear progression, but this is where it normally starts getting heavy for me.
Deadlift: 365×5. Moved fine, but McDowell said I rounded a bit, so I'll focus on that next week.
Metcon: 6:58 Rx. Did mostly muscle cleans in 15, 7/5, 6/3, 6, 3. Spent the majority of my time on the burpees, with the jump over the bar being the most challenging part.
6am with McTuro
Bench: 45×5, 75×5, 95x5x3
Moved well and will add more weight next week.
Deadlift: 123×5, 193×5, 223×5
The coaches said to use the same bar for deadlifting as the workout, so I think it was my first time deadlifting with the 33# bar which made the math a little funky. I maybe could've gone heavier, but wasn't sure how the weight would feel after missing last week.
WOD in 7:39 @ 73# All the cleans were unbroken and the burpees were a slow slog. I thought my hang power cleans were going to be fast until I saw Michael do 3 in the time it took me to do 1.
Great to hear from you Peter! It's disappointing to hear that the women there are afraid of big muscles. I'm glad CFSBK embraces and celebrates its strong ladies!
6am with McDowell and Arturo
Bench 190 x 5 x 3
Hit all my reps with my last set being really solid. 195 usually is my failing point so hopefully I hit them all next week.
Deadlift 275 x 5
Moved well, will jump another 10# next week.
WOD:
My ripped baby hands got the best of me during this one. Gritted through the set of 15 and saw that one of my tears was bleeding so called the power cleans. Finished the rest of the burpees in a time far, far, far slower than Michael A.
I think eucalyptus scented sandpaper would be good. My hands clearly are not tough.
Nooo! Why'd you have to go and ruin my Monday SKB? It seems I will be missing FGB this year. I'll be in Austin for my friend's bachelor weekend doing the exact opposite of fitness. I'll of course find a way to participate in Fight Gone Belated, but I have a sneaky suspicion that it's going to be a lot harder without all of the pomp and circumstance.
Checked out Greenwich CF's site. Looks Shmancy! I'm going to have Fox hand out eucalyptus towels to everyone post workout and when you're done you can crumple it up and throw it at him. You can also refer to him as "towel boy" from now on.
fucking hate that eucalyptus towel smell. gross. and COLD CLAMMY TOWELS? euw.
10am class
Bench
190x7x4
Up 5 lbs from last low day. Moved well.
Deadlift
385×5
Up 20lbs from last week. Felt heavy.
WOD
DNF
Did 10 hang power cleans and my back started to seize up a bit so I called it quits. Maybe I should move up to CT with all the other softies…
Anyone want a free Ikea Lovas futon?
http://www.ikea.com/us/en/catalog/products/S49089425/#/S29089426
We're moving this weekend and have no room for a second couch at the new place. Let me know and come pick it up, a half block from the gym.
OG
w3a
HBBS: 160×5, 190×5, 215×5
Bench: 150×5, 170×5, 190×5
Barbell Lat Pulls: 145x10x3
WOD:
AMRAP 14:00
270m Row
8 DB Thrusters (30#)
12 Burpees
4 rounds
This WOD was on the whiteboard and I think it may have been for CrossFit Kids/Teens(?), I switched out the run for a row, so that it would involved 3 out of 4 of my most hated CF movements. Tears.
Holy shit, Samir, that was no joke. I thought I was going to get punked or Rick-rolled when I went to that link, but damn if that isn't Dr. Sacks at the bottom of a wicked heavy squat.
Since I'm here, today's workout:
Bench @ 165 X 5. Right shoulder is not happy so dropped to 135 x 5 x 2.
DL @ 295 x 5.
WOD rxed: 7:17.
I'll take those eucalyptus scented towels any day. Also- get some Kiehls in that bathroom- I thought I joined equinox…… sigh
I'll take those eucalyptus scented towels any day. Also- get some Kiehls in that bathroom- I thought I joined equinox…… sigh
So important I had to post it twice. You are welcomeeee.
Also wanted to post this really good article on young female athletes and nutrition (take that bulky haters!!)
To Thrive, Many Young Female Athletes Need A Lot More Food
Pretty sure most of Dr. Sacks's squatting ability was in that beard.
Strength cycle week 6 (I think?):
LBBS: 230x5x3. Heavy, but they moved. I'll just note here that I'm doing sets of 5 with more weight than what I thought was my 1rm a couple of months ago. I'm very happy about that.
Press: 120x5x3. 120 has been an obstacle for me for a while, so getting through all 15 of these reps felt like a big victory.
DL: 300×3. This should have been 5 reps, but I failed the 4th. I'll take the 3 at this weight as decent place to be for now.
I'm excited about FGB and urge anyone who's on the fence about participating to go for it.
Artis — read his last memoir, "On the Move." Some pretty amazing tales of squatting are contained within.
Came in for AM OG and worked on snatches. Well, power snatches. Wasn't able to catch low today. Kept it 'light' at 63# but it felt a lot heavier.
Jumped into 12pm group class for the metcon- thank you Fox for accommodating.
15-12-9-6-3
HPC/ over the bar burpees
7:45 Rx
Need to work on cycling my power cleans more efficiently. Should have broken up the first set. Burpees were slow as always- I was landing on my toes and had to slow down to correct that. Breathing was hard.
Eucalyptus would go poorly with my Drakkar Noir.
Bench: 80x7x2, 82.5x7x2
Heavier than last week, could still go heavier.
Deadlift: 250×5
WOD in 4:43 Rx.
Setting my bar up right behind Lady Fox was some pretty powerful motivation.
Performance bench: These felt great.
45×5, 75×3, 85x7x4 (70%)
Deadlift: 203
123×5, 175×4, 203×1, 213×5
Definitely went too heavy on the DLs today because my 5 reps were singles with full breaks in between each rep. Even though last week at 203# was easy (so I thought I could make a 10# jump with no problem), I should have went with how I felt which was that 203# was heavy today.
WOD Rx'd in 7:33
Cleans: 15, 6-6, 6-3, 6, 3
Burpees: So darn slow. My shoulders were smoked from yesterday so every one of these hurt so I took lots of breaks. And I couldn't breath.
Wow, I'm amazed by people's times on this workout!!!
Bench: 80 5×3
Deadlift 152.5 5×1
Wod: very proud of myself for pushing the weight, despite my slow time of 8:00. Did 63# when my first instinct was 53. Burpees were HARD; I didn't know burpees actually worked muscles. My thighs were burning so bad, I actually stepped over the bar a few times. I knew going into it that I wasn't going for the fastest time, so maybe I could've pushed it a little more.
So excited for FGB!! last year's FGB was my first big event with cfsbk (and Crossfit competitions, in general)! If you're newer to CrossFit and you're like, compete? Huh? I press 10 pounds because I just started weightlifting three weeks ago– you should still sign up!! Especially if they still have the scaled division!! It was really, really fun to get to know people from the gym and it was very low pressure. There are so many people working out at the same time, that no one will pay close attention to you– so there's no reason to be nervous! You won't regret it!! 🙂
Bench: 110x5x3. Moving well but a little uncomfortable in the wrist when I'm not careful. Which means I just need to be careful.
Deadlift: 230×5. 225 was so hard last week that I went up only 5, but I think I should have gone for 235.
Totally special snowflake-d the WOD: one-armed KB swings at 20kg, box jump-overs 20". 4:16. Glad I decided on the 20kg bell instead of the 16 — this was not enough reps to make the grip an issue.
I'm sad I'll be missing out on FGB this year, but I'll cheer like a madwoman!
7:30
Bench 88x5x3
DL 185×5. This felt like hell.
Wod with 63# hang cleans. 5:55. Oof. Ready for a rest day.