Bench Press
1-1-1 or 3-3-3
Three attempts at a new 1RM. If you’re new to the lift then test a 3 rep max instead. Feet must stay on the floor and butt must stay on the bench. It should go without saying, but use spotters.
Exposure 8/8
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Deadlift
1-1-1 or 3-3-3
Three attempts at a new 1RM. If you’re newer to the lift then test a 3 rep max instead. No hitching, and you must control the barbell back to the floor. Dropped bars will be missed lifts.
Exposure 8/8
Post loads to comments.
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3 Rounds For Time:
25 Dumbbell Power Cleans
270m Run
Rx for the dumbbells is 45% of bodyweight.
Check out this instructional for dumbbell cleans, and don’t be this guy. He’s strong but the gross hitch makes it a no-lift (and dangerous).
Post time and Rx to comments.
David warming up his clean
- FGB TEAM CAPTAINS: You need to get your team’s t-shirt info submitted to Info [at] CrossFitSouthBrooklyn.com by 12pm TOMORROW. If you don’t do this, Coach Jess gets to pick your team names and the ugliest color combos, and she will have to guess your sizes.
- There is one spot left on a team! First come, first served. Email Coach Jess ASAP at Info [at] CrossFitSouthBrooklyn.com. Also, if you are interested in Fight Gone Belated, email Jess ASAP. Date will be determined based on those who sign up.
Fight Gone Bad Fundraising Tips (T-19 Days!)
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 (BCF) is proud to partner with CrossFit South Brooklyn on Fight Gone Bad for the fourth year running. BCF is on a mission to spark lasting social change, mobilizing people, capital, and expertise for a fair and just Brooklyn. Since their founding in 2009, the Foundation and their donors have provided over $20 million in grants to more than 300 nonprofits throughout the borough, bolstering vital programs and services while responding to urgent community needs and opportunities to fuel community-led change.
This year, BCF plans to distribute a total of $3 million in grants across three distinct areas:
- Invest in Youth: Creating better opportunities and a stronger future for Brooklyn’s next generation;
- Neighborhood Strength: Fostering community leadership and identity in Crown Heights;
- Brooklyn Accelerator: A hub for strengthening Brooklyn’s vibrant nonprofit sector.
Highlights from 2015 so far include the launch of the Brooklyn Youth Fellowship supporting 10-month fellowships for young people at 12 youth-serving organizations, a Restorative Justice Project in partnership with four public schools in Brooklyn and the Mayor’s Leadership Team on School Climate and Discipline, and an Incubator Project for Brooklyn nonprofits. Visit bcfny.org to learn more about all of their work.
Join Jacyln K. For an a New Vinyasa Flow Yoga Class at 7am on Tuesdays in the Upstairs Annex
Jaclyn has always had a love for fitness and overall health. She started practicing yoga as her source of recovery both physically and mentally. Her love for yoga drove her to get her first certification in 2007. Since, she has been teaching both Bikram and Vinyasa in the tri-state area. With her extensive study in many lineages of yoga, Jaclyn takes aspects from each creating a flow both challenging and accessible for everyone.
For Jaclyn, CrossFit and yoga are a brilliant team. She uses her yoga practice not only for added mobility but for strength, focus, and breath work as well. When Jaclyn works with athletes, she will gear her class around these principles while still keeping things light and fun in the same spirit that a CrossFit class has. Whether you’re a seasoned practitioner or brand new to a yoga mat, Jaclyn will offer plenty of options so everyone feels challenged yet still comfortable in this Vinyasa flow class.
When: Tuesdays at 7am
Cost: Free as part of our Unlimited Membership option, or counts as one of your regular group classes
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Stop Googling. Let’s Talk. The New York Times
6am with Nick and McDowell
Perf. Bench: Moved well. Had a 6am math moment and misloaded the bar for my final attempt at a new PR, and didn't realize it until we were about to move over to the dead lifts. Was able to take another pass at the correct weight and set a new PR.
45×5
135×5
185×3
225×1
245×1
260F – meant to load 250… oops
250×1 PR
Perf. Deadlift: First time over 400 since my back injury late last year. It moved and my back felt fine, but the lift was more of a struggle than I would have liked. Would like to get at least one more heavy session in before the Fall Classic so I can have a better sense of my top end.
135×5
225×5
315×3
365×1
405×1
Metcon: 8:43 Rx with 35# bells – which admittedly is slightly below 45%, but 40# bells would have been slightly over, and were all gone by the time I got over to them anyway.
6am with Nick and McDowell
I wasn't sure how today would go since I had two terrible nights of sleep in a row and spent 6 1/2 hours in a car yesterday.
Bench Press – 225 / 235 (tied PR) / 245 (new PR)
Deadlift – 315 / 365 (tied PR) / 375 (new PR)
WOD in 9.32 using 40# DBs. 45% of BW is about 42# so I rounded down. Sue me!
Unbroken the first set then 10/10/5 and then 10/5/5/5.
Good times.
6am with Nick and McDowell
Bench Press – 215 / 225 (tied PR) / 235 (new PR)
Deadlift – 455 / 475 (new PR)
I'm really excited to hit some multi-year PRs. Both were heavy, but moved smoothly, so hopefully I can keep making progress. I'm very tempted to put down a 500# deadlift as a medium term goal.
WOD – 2 rounds in 8:16 using 50# DBs. Hip started hurting during this, and I decided to take it easy as I'm sure we've got some more heavy lifting later in the week.
Good day at the gym.
6am with NickDowell
Bench: 45×5, 75×3, 100×1, 110×1, 120×1 (tied PR), 125×1 PR!
My previous 1rm is from a year and a half ago and I think there was probably more room here but ran out of time.
Deadlift: 135×5, 225×3, 275×1
My recent PR is 305, but I never feel great after a heavy deadlift, so just went with 275. It was great to see Kayleigh own 330!
WOD in 9:18 with 30# dbs. I should have used 35s, but they were all gone by the time I went over, which was fine with me. This was a fun one, but left me gassed on the last run and allowed Steve to pass me :/
Kayleigh that is BOSS!
Oh my God! 6am ladies are crazy strong!
6am with NickDowell and some strong ladies
Bench – 210, 220 (PR), 230 (PR). Never tested out my 1rm on the bench and was happy with the 230. Was unsure before if I could get 225 but 210 and 220 moved so well went for 230.
Deadlift – 315, 325 (PR), 335 (PR). One of those days where the weight felt glued to the floor and 325 and 335 were struggles. Super impressed by Kayleigh's 330!
WOD – 9:08 Rx'd with 40# dumbbells. Nice of the wifey to throw me a bone and let me beat her on a WOD for once.
After yesterday's heavy squats and today's deadlifts my left hip/adductors are sooorrreee
Hell Yeah Kayleigh and Linda!!!!!!
Noon class
Poor performance by moi today…
Bench
250-260
Whole left side of back spasm during the 260 so didn't take a 3rd. Also we were well past time. Bummed to not get crack at 270.
Deadlift
155×5, 245×3, 335×1, 425…didn't happen, back felt buggy. Was planning to open at 445 and move up to somewhere around 475 but it was not to be. Rushed my warm ups and bombed here, too.
No new PRs for me but I did have the pleasure of watching Juan hit 2 new bench PRs and Joe (who is leaving us after this week) make two all time deadlift PRs at 515 and 525…5 plates looks so cooool! Also, Kayleigh! Looking forward to a rest day tomorrow and attempting a 1RM FSQ on Wednesday.
Awesome to see all the heavy weights going up today! Started at 11am for a long, relaxed session with no time boundaries.
Positives from today:
-L anterior hip is feeling a lot better, maybe 80%. less impingement, almost no pain w/ flexion.
-Overall, hips don't feel as grindy and mucked up. air squats feel good.
-Fixed an error in my power snatch (frankenstein-ing it with my arms) with some help from video and Noah.
Negatives:
-Squatting at 45# and 75# felt pretty good. Put 95# on the bar, and suddenly I can feel that deep anterior groin pain again. Frustrating.
-I DROPPED A 20" BOX ON MY BIG TOE before starting my conditioning and it f*cking hurt a lot. FML. Toenail turned instantly blue/purple/black. Bets on if I lose the toenail??
WU:
A. Mash Quads, L adductor/hamstring, calves, shins, R ant shoulder.
B. Crossover Symmetry, Banded Distraction on Hips (ant to post x4 ways)
C.
3 RNFT:
-8 glute bridge L, 4 both (:08 hold at top of last rep on each)
-3 strict pull-up
-5 squats + 8 rvrs lunge L (with 45# barbell)
-5 DB Press L, 5 R (25#)
POWER SNATCH
drills, warm up at 33#, 63#, then KILOS:
35 (pause snatch deadlift, 3 position snatch x2)
39
39
40
42
44
45x1x3 (first rep was smooth to the hip, but then arms were super straight… using them too much instead of just tracking elbows high and pulling around. much better on second two reps!)
35x1x5
35x3x1 (TNG triple to finish)
Accessory: 3×8 @ 75# Deficit Rvrs Lunge on L side only
Conditioning:
12 Power Snatch (35kg)
2 Muscle Up
5 burpee
12 Push Jerk
2 MU
5 burpee
12 HPC
2 MU
5 burpee
Time: 8:55
PS: 4-4-4, PJ: 7-5, HPC: 7-5
Muscle Ups all singles. Failed the first rep and what could've been my last rep.
Originally planned 3 MU per round and 24 DU's instead of burpees, but after I dropped the box on my toe, I changed the plan.
7AM
Bench – 205, 225 (PR), 235 (Failed). 1st time testing 1RM on the bench and hitting 225 has been a goal of mine for years. There is just something about the look of two plates on a bench.
Deadlift – 285, 315, 335. Got some nice tips on from from Nick as he never saw my deadlift curl technique haha. I have a tendency to try and curl the bar when it starts to stick(Bro Tip!). 335 Felt good.
WOD – 11:30 Rx'd with 45# dumbbells. Did 15/10 for the 1st set of cleans, and broke up the 2nd and 3rd rounds into 4 sets each. The run during WODs are always where I make up time and felt good.
I have three tickets (2 adult, 1 child) up for grabs to see The Rise at Old Westbury Gardens this Saturday Oct. 3 at 7:00 p.m. The Rise is a 1/3 mile walking trail of hand carved illuminated jack o'lanterns. The tickets are for 7:00 p.m. rain or shine. I've never been but it sounds pretty cool. I can't go but would love for someone to take them and enjoy the event. Email me at jmele72@hotmail.com if you want them.
10am class:
Bench:
(45×5, 85×5, 115×3, 130×1) 140, 150, 160f
-160 would have been a 5# PR. 150 felt good so I went for it. Probably should have gone for 157.5 for a 2.5# PR.
Deadlift:
(135×5, 185×3, 225×2, 265×1) 285
-ran out of time and didn't want to rush into another attempt. Well below my PR but that's ok.
WOD:
-Finished 2 rounds in 6:48 at 35#.
Had an 11am client and only had time to do 2 rounds. This was challenging. Each round of power cleans broken in 3 sets.
Not a great day for me in the gym either. Although I did show up at 5:30am because I needed to shower. Our water heater is busted at home so I need to be clean. Actually had a little time to do some rowing and assault bike before 6am classes. This won't happen often, trust me.
Forgot to post Saturday stuff… highlights:
WU: 2 rounds
40 DU
:45 arch hold, :45 hollow hold with pvc
3 tempo ring dips (22×2)
Mobility, Crossover symmetry, Air Squat practice…
BOTE team practice:
A. Since I can't squat, I did 5-4-3-2-1 of bsq with 45# barbell, no pain.
Think I ended up doing about 6-7 reps of the S2OH at 145#. These were all power cleans and split jerks. Failed one rep on jerk way out in front. Everything else actually felt really good!
B. played with pushing the sled (135# for 25") and partner DL. should be fun!
Whoa thanks for all shout outs (especially thanks to Linda for the encouragement and Nick for the pointers).
Bench Press – 105 / 115 PR / 120 F (can't win them all… soon)
Deadlift – 295 / 315 / 330 PR Slow. So, so slow. But it happened, and I was super pumped.
WOD in 9:46 using 30# DBs. After the first round, it was a definite struggle (those lifts just took it out of me). Grip was shot and the hardest part.
Kaleigh you are so inspiring!!!!! Dang. I wish I would have read your comment before I deadlifted tonight.
Watching comp & oly class is also super inspiring.
Bench: 95,98, 100(f) both 95/98 were PRs
Deadlift: 165,170,175(f) no new PR 🙁
I could have made 175 if I had pushed through it.
Wod: 8:34 with 20# db. Quads were definitely burning, but I could have done 25#.
Getting to class can sometimes be a challenge, but there's never been a day I haven't left the gym feeling better than when I came. Yay!
Made my Once in a Supermoon appearance in group class today. Fun.