Performance: Medium Intensity: 75-80% x 5 x 4
Add a few pounds to last week’s medium 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.
3 Rounds For Time:
12 Burpee Box Jumps 24/10″
15 Deadlifts 225/135
Post time and Rx to comments.
Another great shot from Ewan B. at the last Subway Series event
The following classes will be offered as a modified schedule today:
Join the 2015 Fight Gone Bad Fun!
There are still spots open for Fight Gone Bad. Learn more here, and register here.
We are open for any and all donations for prizes. 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.
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 $40,000 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.
When Labor Day Meant Something The Atlantic
Allie B says
Bench press 5×3 at 83. woo! Was nervous I was going to fail but didn't.
Deadlift: 155 5×1. It's so amazing how 5 reps can decimate my energy completely.
WOD: could have done 105 and been fast, but instead I did 115 with several breaks. Wow! Hard!!! But so good. Feeling pretty proud about this. 8:50. I want to remember it's not a competition- going slow is okay.
Happy Labor Day! One of the best days of the year if you're lucky enough to hold a job that doesn't require you to labor. :X shoutout to Josh, Ro and the Foxes who had to work so we could get sweaty today!
Yes, definite shout out to the team at CFSBK so we could luxuriate on a work day! And I was (as always) impressed by the way the Coach Arturo handled a large class, divided in two, competing for space with the Strength cycle folks (glad we did NOT have to fight them for rack space).
My deadlift: at 215 5×1 still felt good, but getting closer to my 5RM – should be able to beat it by a few.
WOD: 24" and 155lbs – did the first two deadlift sets unbroken but in the third one I lost my grip at rep 9. Finished at 7:15 which I felt was good. I really tried hard to maintain position and not get sloppy and hurt.
Enjoy the day! Great article on the blog about the Labor Day – thanks for sending that out.
Yes, thanks coaches for letting us be meatheads today!
10 AM with Fox:
Bench 115x5x3. No discomfort at all, which is awesome. Last week I had a little bit of weirdness at the end of my sets. It definitely helped to have Lady Fox spotting me — with this wrist thing, having a strong assist out of and into the rack makes all the difference.
Deadlift 235×5. Again this felt better than last week, although I definitely worked for the final rep.
WOD: 5:40 with twice the number of box jumps instead of burpee box jumps. And again I owe Jess. If she hadn't talked me through it I KNOW I would have put the bar down instead of doing the deadlifts unbroken. My glutes were en fuego and I had Fran cough for like 20 minutes afterward.
45 x 10, 95 x 5, 135 x 3, 165 x 3, 185 x 3, 205 x 1, 235 x 1, 245 x 1, 225 x 3 x 3.
Bench 2 count pause
45 x 5, 75 x 4, 95 x 4, 105 x 4, 115 x 4 x 4
Thanks Lady Fox and Ro for letting me jump in for the WOD.
12 burpee box jumps 20'
15 deadlift 135#
My kind of workout- short and sweet. BBJ were slow but steady-ish. Kept everything moving correctly. Deadlifts unbroken. It was hard not to drop the bar on the last set.
Mythical 11am class with Meghan and Kathryn. Thanks Fox for letting us get it in.
So sore from jumping in full force yesterday after so much inertia.
Lax shoulders and foam roll
Warm up x2
5 Chin ups
20 Reverse lunges
8 Push ups
90x5x3 — kept it manageable
185 x2 felt so absurdly heavy
3 RFT -7:31
12 burpee box jumps 20" – this is usually my thing but my legs are so lit up had to take it slow
15 deadlifts 135# – heavy, all sets of 5
Cash out x3
3 chin ups
8 DB press (20, 25, 25)
Then handstands and more lax ball
Ooof. I'm not used to being sore. I guess in the past I ramped up slowly and didn't really take this much time off. I'll need to mobilize more
Planned to do 405 but was tired and lazy and a touch hungover.
Did this not so much "for time", but more of a "not really for time but don't rest too much" kind of way.
Fun side-by-side training with Coach today @ 11am
Power Snatch Singles
—these are giving me trouble lately, can't seem to find the "sweet spot"…
Power Clean + Jerk Singles
55kgkgx1x4–felt great 🙂
FR-ReversevLunges @ 40kgx5e, 45kgx5e, 50kgx5e
15 GHD situps
10 Glute Bridges w/ pause @ top
THANK YOU coaches for laboring on Labor Day so we could get a workout in!
85x4x5 – moving well.
210×5 – soul crushingly heavy and was having trouble finishing at the top which has never really been a problem for me. 🙁 Fox suggested I not do hook grip on my work sets (I usually do hook x3 then left switch then right switch) and also keep my belly tighter.
WOD: 7-something at 115 and 20" box. Did the first set of DLs unbroken then had to split into 10/5. A fun one, but still struggling to make burpees go faster.
lady fox says
(45×5, 75×5, 105×3) 120x5x4
-all felt surprising good.
(135×5,185×3, 225×2) 245×5
-all hooked grip and good
-thanks to Stella for keeping me moving. All dl's unbroken. Took a 5 second break to fix my hair but otherwise kept moving.