3 x 5
Use 85% of last week’s weight.
5/3/1 (3 Week):
70% x 3
80% x 3
90% x 3+
These percentages are based on your Training Max (or TM). The final set (the 90% set this week) is done for max reps, stopping 2 shy of failure. The goal is between 8 and 15 reps. If you fail at fewer than 8 reps, then reduce your TM by 10%. If you get to 20 reps, then increase your TM by 10%. Read more about the 5/3/1 here, and use this calculator if you don’t have a true 1RM.
Post loads to comments.
Exposure 2 of 8
In teams of 2 with one partner working at a time…
AMRAP 20 Minutes:
5 Ring Dips
10 Goblet Reverse Lunges
15 Kettlebell Swings 24/16kg
20/15 Calorie Row
Kipping is permitted. If you have a mature support and a few Strict Ring Dips, then Band-Supported Ring Dips are suitable. If you don’t have Ring Dips. then sub 5 Feet-Elevated Ring Dips, or 5 Between-Bench Dips or 5-10 Push-Ups as appropriate. Use the same kettlebell for the Lunges and Swings.
Post rounds, reps, Rx, and partner to comments.
Coach KHarpz, Val K., and Tyler G. (sadly not pictured) recently dropped into CrossFit Nashville. Coach Katie says: “this was a pretty sick gym!”
- Schedule Change: Tomorrow’s 9am yoga class with Jaclyn K. is cancelled.
Call for Artists in CFSBK’s Third Art Show, on November 19, 2016!
Ever wonder what CFSBK would look like if it transformed into an art gallery? Well, those of us that participated in or attended CFSBK’s first and second Art Shows know it looks pretty awesome. Our third Art Show will be Saturday, November 19th, so save the date, and START MAKING ART!
The aim of the evening isn’t to sell the work of our artists (though if that happens, great), but to showcase the often hidden talents of CrossFitters, bring our community together in a novel way, and to continue being the coolest CrossFit gym on the planet.
Want to Participate?
We’re excited about everyone who has reached out so far, but we want to hear from more of you! If you are an artist (even if your art is just a hobby!) and a CrossFitter at CFSBK or beyond, reach out to Kate R. at katharinereece [at] gmail.com by November 4th, 2016 to get on the roster of artists. If you haven’t participated before, your email MUST INCLUDE 2-3 images of pieces you would consider showing or pieces that are similar to what you would create for the show. The volume of responses we receive will determine how many of your pieces we can include.
Note: Several of you have asked if anyone can participate. Yes, but the artist MUST be a CrossFitter. They don’t have to work out at CFSBK!
The more diversity of mediums the better—painting, photography, film, collage, printmaking, dance, design, drawings, textiles, installations, or something we haven’t heard of yet. The 180” projector is taken. If you participated in years past, please DO NOT repeat work you included for that show.
Brazilian Jiu Jitsu at Crossfit South Brooklyn
Want to learn Brazilian Jiu Jitsu? Classes are now available at Crossfit South Brooklyn’s facilities! Brazilian Jiu Jitsu is a grappling martial art which first gained popularity with its success in mixed martial arts competitions in the 90’s. Since then it’s continued to gain in fame as a fun sport and efficient form of self defense. Practitioners use joint locks, chokes, and leverage to subdue opponents instead of using strikes. The teacher is Jesse Leach, a 1st degree black belt, certified by the IBJJF and medalist at international tournaments. Classes will be Wednesday nights 8-9pm, and Sundays 12-1pm as well as a mixed martial arts class Sundays 1-2pm. Crossfit South Brooklyn members can purchase their first one month pass for $50. Daily rates and class packs are also available. E-mail contact [at] bloomdefensivearts.com for more info.
Yesterday’s Whiteboard: Rest Day
A New Study Warns That Being Too Macho Makes Men Unhappy Esquire
How to Talk Yourself Out of Making Progress in Weightlifting Catalyst Athletics
Man Approaches Box of Powdered Doughnuts Like Snake Discovering Unguarded Cluch of Bird Eggs