CrossFit South Brooklyn

Established 2007

Crush Week: “Randy”

Posted on

“Randy”

For Time:
75 Power Snatches 75/55

These should be on the very light side for you today. 40-60% is appropriate. It should be a weight that you can perform (initially at least) sets of 5-15 reps of. Fastest time are a little over 2 minutes (and performed unbroken!), but we’ll have a soft 10 minute cap on this hero WOD today. Even though the Power Snatches are light, it’s 75 reps and most people should still drop under a little bit to save your shoulders.

Post time and Rx to comments

Congrats to Bring It On Fleek! (Matt E., Jay-Star, Chiara P., Kirby S., Coach David, and Allie B.) on taking home the Fight Gone Bad Spirit Award!

Results from Fight Gone Bad 2016

Top Ten Teams 

  1. Basket of High-Scorables, 1,735 reps
  2. James and His Giant Peaches, 1,602 reps
  3. Mikey Marinara’s Spicy Wall Balls, 1,581 reps
  4. Prince and the Ro-Volution, 1,568 reps
  5. He-Man and the Masters of the Universe, 1,532 reps
  6. Posterior Chain Gang, 1,518 reps
  7. The Gowanus Superfunders, 1,492 reps
  8. Guns and Kips, 1,474 reps
  9. Capital Gainz, 1,466 reps
  10. Six-er Pack 1,417 reps

Top Ten Females 

  1. Coach KHarpz, 351 reps
  2. Coach Whitney, 338 reps
  3. Kayleigh R., 304 reps
  4. Charlie N., 297 reps
  5. Coach Jess, 294 reps
  6. Linda H., 281 reps
  7. Jenny M., 276 reps
  8. Kelly L., 270 reps
  9. Natalie R., 269 reps
  10. Allie C., 256 reps

Top Ten Males 

  1. Coach Brett., 346 reps
  2. Ryan H., 342 reps
  3. Coach Nick., 339 reps
  4. Dan L., 337 reps
  5. Joe W., 333 reps
  6. James A., 318 reps
  7. Liam M., 313 reps
  8. Jake L., 309 reps
  9. Matt K., 308 reps
  10. Jess P., 307 reps

VIEW ALL SCORING RESULTS HERE.

Top Ten Fundraising Individuals

  1. Charles S., $3,280
  2. Richard G., $2,988
  3. Allie C., $1,350
  4. Jay-Star, $1,150
  5. Scott M., $1,080
  6. Mike I., $900
  7. Coach David., $875
  8. Erik B., $870
  9. Runit C., $750
  10. Kevin L., $560

Top Ten Fundraising Teams  

  1. Gowanus Superfunders: $4,648
  2. He Man and the Masters of the Universe: $3,615
  3. Bring It On Fleek!: $2,480
  4. Prince and the Row-Volution: $1,730
  5. Victorious Secret, $1,635
  6. Posterior Chain Gang, $1,240
  7. Six-er Pack, $1,095
  8. Mike Marinara’s Spicy Wall Balls, $1,025
  9. Golden Girls, $820
  10. This Is My Fight Squad Take Back My Life Squad, $750

VIEW ALL FUNDRAISING RESULTS HERE.

Because of Brooklyn Community Foundation’s Board matches, our total of $26,049 (158% of our goal!) goes all the way up to over $30,000!!! We are so proud of you guys and all of your hard work! You rule. Thanks to everyone who organized, judged, fundraised, and competed. And a huge thanks to Brooklyn Community Foundation for being such a wonderful organization.

Additional Thank You to Our Sponsors

We’re able to give out some awesome prizes to our event leaders yesterday due to the generosity of the following sponsors:

Fleisher’s
Afro Brutality
Ho’Brah Tacos
Left Bank Restaurant
Olympia Wine Bar
Dinosaur BBQ
Olivier Bistro
Brooklyn Fencing
Lululemon

How was “Fight Gone Bad” (the workout and the event) experience? Tell us in the comments!

Today! Iron Maiden’s Lift n’ Learn Session

All IM competitors and IM curious are welcome!
October 16, 2016
2-4pm

Press and Negotiating
BYOProgram OR plan to focus on working up to a heavy five on your Overhead Press. Feedback on technique can be provided. Post-lifting, we’re happy to welcome CFSBKer and Starting Strength Cycle alum Karina Totah for a workshop in negotiation skills:

Women don’t ask. Research shows they forego over ½ million dollars in salary over their lifetimes. 

Like lifting, negotiation skills get better with practice. But unlike lifting, success and failure aren’t as black and white in negotiations. Come out to lift, and stay to learn the nuance of negotiation so you can successfully navigate asking for what you need and want.

In this workshop, we’ll cover negotiation framing and prep, do a live practice, and discuss negotiation plans.

Karina Totah’s Middle-Eastern father had her haggling from a young age.  She strengthened her negotiation instinct with more structured training at Yale’s School of Management.  Now she enjoys sharing her knowledge with other women.  By day, Karina is Vice President of Strategic Initiatives at the New York City Housing Authority; by morning, usually at 7am, she’s a CFSBKer.

__________________
Jason Khalipa Does “Randy” YouTube
Photographing the Incredible Costumes of Japan’s Supernatural Festivals Atlas Obscura

Comments

  5. Oh. My. God. David's pigtails are AMAZING.

    I did "Randy" at 45#, figured I should go conservative given that high volume stuff still doesn't always agree with my wrists. 5:34. I think maybe I could have done this Rx, but I'm not sorry I didn't take the chance.

    AR afterward was much needed. Thanks Fox!

  6. 10AM with Fox.

    Randy @95lb power cleans: 5:53. I did about 12 or so cleans to start with and then did 4s and 5s from there on in.

  7. FGB was so much fun, as always. Thanks to everyone for making it so!

    Randy Rx'd in 5:25. Wasn't as bad as I thought it would be but then again, I didn't push too hard.

    Rachel – score sheets are at the table near the couches.

  8. Fight Gone Bad – always a day filled with amazing people, but my least favorite workout. I always feel wrecked after, but was able to reach my goal of breaking 300. Great day with my peaches (and James). Very impressed by everyone's spirit and costumes yesterday!

    Randy – 4:10 Rx
    Went quick enough that the pain didn't catch up with me until a minute after the workout ended. Forearms were totally shot for a while after.

  9. Good to know my stitches make it to the gym when I am too hungover to go. Probably got a better time than I would have as well.

  10. Fight Gone Bad 2016- 297 reps

    Fun day, horrible workout. Did not reach my goal of 300 because I went a little crazy in the first round on SDLHP and push press and then died a bit afterwards. Oh well- you live, you learn! Hopefully!

    Today 10am with

    Randy- 4:48 Rx

    My main goal today was to pace myself appropriately since that's been a big of an issue with me this week. I actually managed it! Focused on going through the high pull for each rep, no hookgrip and started with three sets of ten then mostly 5's and one set of 8 at the end cause I still had a little left. Forearms were on fire afterwards.

    So I graduated from Foundations four years ago this week- and this was the very first time I have been able to Rx every Crush Week workout. Feeling pretty great about this!

  13. Yesterday: 20min warmup then 8×1 mile repeats w/2min at the redhook track, progressively faster. I love that place, it seems like I always have it to myself. Felt pretty good the whole time & no soreness or excessive fatigure after… maybe could have finished off with a few easy miles but #eternalcompanion was with me to go 2 Ikea so we walked home together.

    Today: OG. No plan to do any conditioning, just wanted to feel something heavy.
    Warmup 2x { 10 pushups, 5 pullups 2/sec at top, 10 bar squats }
    HBBS 255x5x3. Feels good to add back some weight and reps, it's been too long.

    I saw James carrying that heavy burlap bag this morning and thought it looked really cool, so I wanted to try it out. Um, it's really heavy…? New Coach saw me struggling to get it to my shoulder and kindly suggested I take one of the inner bags out, so it weighed maybe 150# when I finally took it out for a lap of the block. That got hard… might as well have done Randy for how my low back felt the 2nd half 🙂

    Cashout: 8×5 GHDs. Probably going to feel that tomorrow.

×