Tempo Press / Tempo Stiff-Legged Deadlift Superset*
A1) Tempo (31×1) Press:
3 x 6
Heavier than last week.
A2) Tempo (31×1) Stiff-Legged Deadlift:
3 x 6
Heavier than last exposure.
*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.
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Exposure 8 of 8
Every minute on the minute x 18 (6 each)
1) 15 Strokes for Max Cals on the C2 Erg
2) 20 Second Ring Support
3) 30 Second Hollow Hold
Play with damper setting and stroke rating on the erg to see what works best for you. Focus on a mature shoulder and elbow position on the rings. If you can’t hold for 20 seconds straight break it up into 2 sets of 10 seconds with a 5-10 second rest, or modify the support to feet elevated or to support on paralletes as needed.
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Want to Explore the World of the Rings?
Join guest gymnastics Coach Ken H. as he takes you through four weeks of gymnastics strength training starting in one week! This 1.5 hour long class will incorporate different facets of body weight strength training and movement. Specifically, each class will focus on three to four distinct areas: warm-up and active mobility, rings skill work (muscle ups, levers etc), bodyweight strength conditioning, balance (on hands and feet), and flexibility. Students will be asked to have a goal or intention to focus on for the next four weeks. Students can then focus on that goal outside of class.
When: 3 Sundays in November from 6-7:30pm (11/5, 11/12 and 11/19)
Cost: $60 for 3 weeks
Buy-in: Previously attended rings class or 1 pull-up for ladies or 3 for gents
More About Ken
Ken Haller was a nationally competitive gymnast in Newton, MA and at the University of Michigan. After graduating, Ken coached for eight years at Capital Gymnastics in Northern Virginia where he coached regional and national champions. His students have gone on to be NCAA champions and members of Cirque du Soliel. In searching for an activity to replace gymnastics, Ken filled the void with rock climbing and yoga for the past ten years and recently found CrossFit to round out his training.
Fight Gone Bad Fundraising Update (T-6 Days!)
With less than a week to go until Fight Gone Bad 2017, we’re currently at $11,692 raised for Brooklyn Community Foundation, which is 47% of our $25,000 goal. Can we crack 50% by the end of the day?!
Did you know that we have been hosting our annual “Fight Gone Bad” charity event since 2008? Our fundraising efforts have benefitted a wide variety of charitable organizations in Brooklyn, with our total amount raised to date close to $400,000. Let your friends and family know that you’ll be sweating for one of the best causes around!
Don’t forget that our top individual fundraisers will receive prizes from our generous sponsors: Herondale Farms, Left Bank, Olivier Bistro, LuluLemon, Afrobrutality, ParkLife, Littlefield, and Dino BBQ.
Congrats to those teams and individually topping our leaderboards on CrowdRise! Below are our top fundraisers from both the individual and team divisions:
Top Five Teams:
- Ziggy WODdust and the Squatters from Mars: $2,334
- Superheroes Gone Bad: $2,088
- Foam Roller Derby: $1,725
- WOD Happened: $1,025
- Hallowed By Thy Gainz: $825
Top Five Individuals:
- Charles S.: $1,725
- Scott M.:$1,170
- Lizzie D.: $1,089
- Patrick S.:$825
- Allie C.: $1,025
Yesterday’s Results Board: Snatch | Bar Muscle-Ups, Handstand Push-Ups, Squats
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