Tempo Press / Tempo Stiff-Legged Deadlift Superset*
A1) Tempo (31×1) Press:
3 x 8
Heavier than last week.
A2) Tempo (31×1) Stiff-Legged Deadlift:
3 x 8
Start light enough to make your reps on all 3 sets. Around 40% of a heavy Deadlift is plenty. If you’re not sure what your 1RM Deadlift is, then use today to find a medium-heavy set of 8 reps. These should be lighter than the Sumos you pulled last Monday. Use a double overhand grip.
*Warm up and then perform a set of Presses, followed by a set of Stiff-Legged Deadlifts. Repeat for 3 work sets of each, resting about a minute between movements. Use a 31×1 tempo for both movements. The last few reps of each set should be tough, but the goal is no misses.
Post loads to comments.
Exposure 2 of 8
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Performance
For Time:
21-15-9
Hang Power Cleans 95/65
Push Presses
Toes-to-Bars
Fitness
4 Rounds for Time:
10 Hang Power Cleans
10 Push Presses
10 Toes-to-Bars
The barbell should be light today, and this should be a sprint…unbroken on the fast end. Use a weight that is light for you. Sub Hanging Leg or Knee Raises for Toes-to-Bars as needed. Choose the Fitness version if the larger sets in the Performance version will slow you down to small sets.
Post time and Rx to comments.
As you may have noticed, our recently begun 8-week training cycle includes a couple of new standardized warm up movements. Check out this video of Captain Osorio demonstrating Single-Arm High Pulls and Single-Arm Kettlebell Swings!
Fight Gone Bad 2017: Register Now!
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 $30,000 for the Brooklyn Community Foundation (BCF), a local organization dedicated to improving the lives of people in Brooklyn by strengthening communities through local giving, grant-making, and community service. This year, we’ll be partnering with BCF again and hope to surpass last year’s donation numbers.
The registration deadline is this Friday, so act fast! Last year we had over 130 members participate, and this year, we’re capping it at 200.
When is Fight Gone Bad?
Saturday, November 4th, 2017. First heat begins at 9am. While we originally posted a save-the-date for October 21st, we decided to reschedule for a couple weeks later, because we already have a lot happening in late September and early October! This gives teams more time to fundraise, hold practices, and plan-out costumes!
What is Fight Gone Bad?
Three Rounds, as Many Reps as Possible, of:
Wall Balls, 20lb, 10ft / 14lb, 9ft
Sumo Deadlift High-Pulls, 75/55 pounds
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 does the registration fee cover?
The $30 (plus tax) fee covers the cost of a team t-shirt. You and your team will be able to create a unique team name and decide on t-shirt colors. We also give prizes to the team with the most spirit. Think costumes, props, makeup, and other fun stuff!
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 busy, at least check out their list of Grantees; we’re sure you’ll find one or two not far from you!
Will there be a fundraising minimum?
While encourage everyone to make wholehearted attempts to raise funds, there is no fundraising minimum to participate. As in years past, there will be some sweet prizes awarded to the top individual fundraisers!
Ok, you keep talking about fundraising but how should I do this and when should I begin?
Once our registration deadline ends on September 22nd, 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!)
Also, we’re looking for donations to give out as prizes. Contact Danae [at] CrossFitSouthBrooklyn.com if you have something to offer!
Tell me more about the workout. What if I can’t do it Rx’d?
Here’s CrossFit founder Greg Glassman explaining FGB in detail in a delightfully vintage video. 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 as usual, we’ll have some tasty adult beverages to enjoy!
What if I can’t attend that Saturday, November 4th?
You can still sign up to be a part of a team to participate in fundraising and get a team t-shirt. Unfortunately, though, we won’t be running a Fight Gone Belated this year as we have in years past. Sign up anyway and select the option to be on Fight Gone Belated, so you can raise funds for BCF!
Ok, I’m sold. Where do I register?
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Yesterday’s Results Board: Snatch | Double-Unders, Dumbbell Power Snatches
How to Make Kimchi at Home Munchies
Debunking Nutrition Myths for the Vegan Strength Athlete Girls Gone Strong
6am w/Snickers and the return of Arturo!!
Press 95# (I don’t see myself increasing the weight here by much)
Deadlift 135#
WOD: 8:22 Rx
Cleans 20-1, 14-1, 8-1
Press 2 sets, 2 sets, 9
TTB 10-7-4, 10-5, 9
Too long of breaks in-between sets
Strength cycle
I came in this morning because tbh I don’t think I’ll be any less sore tomorrow, so better to get it over with.
LBBS: 150x5x3
A shallow rep or two in the second set, but overall this was a big fist pump for me. Same weight in the last cycle was a train wreck.
Bench: 90×5, 95×5, 95×4
I loaded the flippin bar incorrectly on the first set. “Oh wow that felt great!” Uh huh. Struggle bus on the missed final 5th rep. I have this weight, just not after this weekend.
DL: 200×3
It happened.
Ice cold shower after. Now two rest days!!!
I’m on day 165 of Cold showers every single day!!! Don’t stop, Kate!!!
#COLDSHOWERCOLDHEART
#DIECOLD
#ITSNOTCOLDENOUGH
Press: 58×8, 63x8x2
Stiff-Legged Deadlift: 123×8, 143x8x2
Tried to feel it out a bit (went very light last week). Press got tough at the end, small jump next week if any. Deadlift was fine, holding on is the hardest part. Used a 33# bar for both because today was already grippy enough, no need to add to it.
WOD: 7:26 Rx
Dropped the bar during the hang cleans with one rep to go each time, then used the last rep to go into the push press. Push presses unbroken. T2B is all sorts of varied sets, but they happened.
FLEX was great – Team Sky’s Out Thigh’s Out ended up in 29/65, so pretty happy. Charlie, Ben, and Alex were all exceptional teammates and having so many people from the gym there made for much entertainment. I might be the only person on the beach that day who was all about deadlifts in the sand. Burpees, not so much.
10am:
Tempo Press: 68x8x3
-very challenging today with all the leftover soreness from Flex!
Tempo Still Legged DL’s: 135x8x3
-so challenging on the grip. These should be great for me, but my left hammy is constantly reminding me it’s still not 100%.
Performance WOD:
4:57
-barbell Rx’d but subbed GHD situps for TTB since I did those yesterday.
-First set of cleans as 15-6. Everything else unbroken. Love me some light hang cleans and push press! Happy to sub in the GHD’s and give my grip a break.
8AM
Press 65x8x3 @ 31×1
-yuck. combo of early morning shoulders and making too big of a jump.
-should probably repeat 65# next week and not do a giant arch through my spine to push the last couple reps over my head!
Stiff Legged DL 125x8x3 @ 31×1
-i like these. wore my shoes with the R side lift and focused on keeping R leg neutral (it likes to externally rotate too much). no pain or twinge. woot!
-focus on ab brace to stay neutral and not arch as weight increases next time
WOD: performance RX’d @ 8:08
every workout in the past week just makes me laugh about halfway through. waiting for my body to catch up with the fitness my mind thinks we should have right now.
broke things up so I wouldn’t spike. triceps felt fried already on the PP. TTB endurance is down.
bb: 15-6, 9-6, 8-1
pp: 8-8-5, 9-6, 9
ttb: 6-5-5-5, 5’s, 3-2-quick singles
9AM short circuit
3x:
10 prone T with :01 hold (2.5#)
10 DB BOR @ 30×1 (25#)
:30 DB OH hold (25, 30# x2)
10 single leg box step down @ 30×2 (L side only)
3x: :35 on / :25 off
push up (elevated with controlled tempo – avg 10-12 reps)
sit up (14-16 reps)
sled sprint (way too hot on first round!)
wb shot
hollow hold
jump rope
fun one!
DOMS update: can’t walk, shuffle only.
10am class
Press
105x8x3
SLDL
185x8x3
Perf WOD Rx in 9:31. Broke it all up and rested too much, damn it.
Open gym today…
Still feeling quite sore and tired from this weekend so I had to start somewhere this week!
8 min EMOM
1 hang snatch + 1 snatch
#105 across the board
after this weekend, the weight moved nice and easy
8 min EMOM
1 pause OHS :2 + 1 OHS #130
This was rough…one set 3 and 7 I almost lost it in the pause. It’s amazing how heavy I was breathing during this shirt EMOM!
I was gonna do some gymnastic work today but I got on the bar and all my rips for this weekend are still al little raw so I went to my conditioning piece instead
5 rds (24:15)
25 cals AAB
100 Dubs
Kept all the sets around 3:30 the entire time. The last set of dubs I lost it and was doing sets of 10 and 5, but all other sets it was 70 than 30 so I was pumped about that:-)
FLEX WAS AWESOME THIS WEEKEND!! RESTING BEACH FACE ROCKED IT!
My favorite WOD was the beach sprint,,,I couldn’t stop smiling during it and I hate running…I now know what it feels like to put everything on the line and not be able to hold myself up post WOD. IT WAS AWESOME. My least favorite was the 9 min AMRAP, thank God I had Jess Fox pushing me along in this. I was also super super pumped because I’ve never gotten a muscle-up in a competition and this one I got two…so I mean come on…that is something major…for me
Jess, Chris, and Jason represented SBK so well. We worked hard and well together! It was such a fun day…can’t wait for next years event!!
Two muscle ups!!!! That’s awesome!! Congrats!
WAIT!!?? YOU GOT TWO MUSCLE-UPS!? Congratulations!!!!
Bar muscleups! Still struggling on rings:)
5:30
Debated 2.5# or 5# jump all day. Decision was made for me when Allie C., my partner from last week, went for the 5# jump!
So glad I did! 60 8×3. Tempo was solid until the last rep of each set was no longer an explode up but a slow, shaky press… I feel okay about that. Definitely trying to be more aggressive with jumps and increases than I normally am this cycle– trying to get stronger and see if I have more than I think I do! Today this proved true 🙂
Perf Wod: 8:20 rx
I went out too hard on the power cleans–they were so easy! Heart rate was spiked, so I broke up push press way too much. Then TTB were also super hard!
In the future, I would break sets up more in the beginning, with shorter, more controlled breath breaks, after consulting with Ro. He also reminded me I did 60 TTB yesterday at AG– I was a little worn out from that apparently! (Also slightly disappointed because my TTB were *on point* yesterday, and today, not so much.) Meh. It was still a super fun workout.
Anyway, still amazed reading about Flex. I’m impressed by all you guys! Man, I want to be on that level!
SL Deadlifts- 95#.
I thought these were going to be a breeze because I’m pretty flexible. They were not. I also thought I might need a plate for a deficit. I did not. Don’t be so confident, Allie… :X
Press: 75-80-80
Deadlifts: 123…holy hamstrings
Metcon: 4:35 rx
6:30pm with MelRo
Press 90 95 100 – felt great
SLDL 155 – felt weird, I just don’t like deadlifts
Metcon 8:30ish Rx performance
Happy to go all in for this one. I love cycling 95lbs hang cleans. Broke up my sets as:
20/1 11/10 8/7/6
14/1 8/7 6/5/4
8/1 9 5/2/1/1
I knew the T2B were gonna be the problem, and I lost at least 20s at the end because of those last few reps (I kept slipping from the bar). Happy that I did all the cleans “unbroken” and the push press in two quick sets.
6:30pm Group Class w MelRo’s Place
SWU #1 15#/20kg
Press: 90x8x3 (felt way easier than last week’s 85)
SLDL: 155x8x1, 165x8x2 (standing on 55lb Bumper) This was too light
HPC/PP/T2B Metcon
8:10 Rx’d (Performance)
exactly what I thought it would be.. grippy with and a burner on the arms. Fun one
12pm class with Fox
Still fried from Flex
OHP at 42lbs. My biggest weakness is pressing anything overhead so I’m just starting from scratch and not allowing any funny business. This was a good weight based on how sore I was, last reps felt hard.
Deadlifts at 115lbs. These were hard! I too thought I was more flexible than I am. Biggest thing bugging me was the grip, I stuck to double overhand with no hookgrip cause I’m a hookgrip crutch user. Hammies were shaking hard on the last one. Also did like 80 DL on Saturday and am so sore, so hopefully next week will be less mentally taxing.
Look at the blog in the AM and was like “I might Rx this” then got to the gym and was like “ok fitness, scale the weight” after the lifting portion I just dipped out on the WOD entirely. I don’t think it would have done me any good and I’m still so fried. Rowed an easy 1000m instead.
Gonna eat a steak now! Meat gainz.
Monday’s work on Friday OG
Press @70 – felt fine
SLDL – 1@135, 2@145; too light
Fitness WOD@ 75 (sub leg raises for TTB)
11:20 – rested a ton mostly due to my grip being shot