CrossFit South Brooklyn

Established 2007

Press / Deadlift | WOD 9.10.18

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Press / Deadlift*

Press (Slower Down-Faster Up Tempo):

Fitness
3 x 5 Linear Progression

Heavier than last week.

Performance
4 x 4

Heavier than last week. The last rep or two of each set should be a challenge.

Deadlift (Slower Down-Faster Up Tempo):

Fitness and Performance
Heavy 5

After a few warm up sets, perform one heavy (but not max effort) set of 5 reps, heavier than Week 2. Keep it double overhand, but it’s okay to use a hook grip.

*Perform all sets of the Press, then move to the floor for the pulls.

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Exposure 6 of 8
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5 Rounds Not for Time:
400m Jog
1-3 Rope Climbs
10-20 Push-Ups

Keep the pace easy today. A good guide is that you should be able to breathe through your nose throughout. If you can’t climb the rope, then perform “rope wrap squats” or “pull to stands.”

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Fight Gone Bad 2018: 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 $21,000 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.

Last year we had over 160 members participate, and this year, we’re capping it at 200.

When is Fight Gone Bad?

Saturday, October 20th, 2018. The first heat begins at 9am.

What is Fight Gone Bad?

3 Rounds, as Many Reps as Possible, of:
Wall Balls, 20lb, 10ft / 14lb, 9ft
Sumo Deadlift High-Pulls, 75/55 lb
Box Jumps, 20″ box
Push-presses, 75/55 lb
Row

In this workout, you move from each of 5 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 3 rounds is 4 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. Since 2012, we’ve raised a total of around $190,000 for BCF. Help us reach $200,000 this year!

Will there be a fundraising minimum?

While encourage everyone to go hard on fundraising, there is no 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 21st, we’ll create teams consisting of 6 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 Brett [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’ll 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 on October 20th?

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” workout this year as we have in years past.

Ok, I’m sold. How do I get in on this?

Register Here!

The deadline to register is Friday, September 21st, so get on it! 

News and Notes

  • Did you participate in or stop by to watch yesterday’s Subway Series event? If so, how did it go? Tell us in the comments!
  • From September 11th to the 23rd, Leah D. will be offering extended evening hours (until 8pm most days) for massage therapy. Go here to learn more about Leah’s services and to book an appointment!

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You Have to Earn the Right to Move Fast Athlete Daily
Face a Fear, Drop 100 Pounds CrossFit Journal

Comments

  1. This seems apropos today: https://flic.kr/p/qvTdgP

    Press 80x5x3. This is just about max effort for group class (i.e., when you don’t get 6-8 minutes rest between sets). Next week maybe I’ll switch to heavier 4s, or try 82.5x5x3 and see whether I make it.

    Deadlift 245. Thumbs = hamburger.

    Hey, I remembered how to climb a rope this time! Usually it takes me 15 minutes to remember how, I get it by the end of class, and I totally forget how by the next exposure. Thanks to Ro’s scissors trick, I’ve got the up part. Now to practice coming down…

    (Did I mention that in kindergarten it took me a whole year to learn how to tie my shoes?)

  2. Im always impressed by all the athletes that give their all at the Subway Series.
    As always David ran a very smooth and organized event which is not easy. I applaud all the help everyone contributed in setting up, swapping out for events and breaking down the competition floor.

    The event might not be as “showy” as the open it certainly helps to give the community and comrade feel that an important part of crossfit.

    There was some impressive athleticism I saw and judged. People pushing past pain and injury, people hitting new PRs and nobody giving up.

    • Personal shout out to Keith for being an exceptional judge (as always!) for all of our workouts yesterday. Kept us on task with the count (so many DUs) and honest in our movements.

  3. 7 AM with L-Ro

    3×5 strict press, felt pretty good. Tried a DL at 95 and my hip kindly told me to go f*ck myself, so I did 3×10 weighted hip-ups instead.

    This paleo thing is starting to work, I was halfway up the rope—essentially on my own strength—when Ro’s voice registered that I didn’t really have a j-hook-foot-thing in. Which led to controlled panic, and a lovely rope burn on the way down.

    I’m starting to get concerned at how good my mood is, I’m essentially skipping to work under the rain, which should be grounds for removal from NYC. Am also creepily grinning at people on the train—send help quick.

  4. anyone happen to have a rough idea of when the last heats go at?? im going to a wedding friday night in MD but im doing everything in my power to participate in FGB this year since i missed it last year. I will get on a 7am ACELA if it means i can participate in FGB!!!!

    Yesterday’s recap on FGB that i already typed. Was so happy to learn i was no longer BURNT OUT from competing. I had a great time w/ Sarah C repping team Shred ZeppelinZ!

    Event 1: doubles and thrusters WOD
    sort of frustrating start. rope broke and had some miscommunication on double under count. But definitely happy i was able to do the thrusters unbroken! That was tough. Biggest mistake on this one was not running my own race. I got a little fixated on sprinting to catch up to the other ladies and struggled to finish out the last little bit. Oh well! Quads quads quads

    Event 2: deadlift, clean and jerk complex
    this was a blast. my favorite part for sure. this is where i’ve been focusing mostly the past couple of months so i was stoked about how great this felt!
    160/170/180(F) failed the 3rd squat!! heartbreaking! first two squats were slow but not so bad. I lost focus because i was getting so excited it was going well i lost my balance, fell into my heels and bottomed out! damn!!! i wanted redemption and for some reason thought i could get it in the last 23 seconds. I obviously did not pull that off.

    Event 3: row, burpee bj, dumbell snatch- 2 rounds + 13 burpees
    i thought i was going to hate this one but it was great. once we got into the flow it was fun to push the uncomfortable zone. 1000-1050 avg row for me, then step to jump step down jump back burpee, snatches were fine. the fight to try and sneak up on jess and whit was great. had fun pushing the pace on the last bit

    All in all i am STOKED about how i felt throughout this entire comp. I had no idea what to expect, i haven’t done too many “crossfit WODs” in about 5 months, just the grinder cardio work, and have been adding in some sprint-like work here in the past month. Even though my engine may not be totally ready for comp szn, my tolerance for this stuff has most definitely improved. Hard to explain how my lungs felt during this stuff, all i can say is it felt different-all i can describe it as is that my body felt (more) okay with feeling shitty. I felt fully recovered for each workout, and for me that’s huge. Im known to tank pretty quickly in comps.

    Had a great day cheering all the others on too!! event ran super well and always respecting the thought and hard work that goes into all of this! Thanks guys!!

    My legs are very sore today. Thrusters are to blame. Rest day on this rainy one. Enjoying a long afternoon at coffee shops.

  5. 7am w/ Ro and Lauren
    Press: 65x4x4 (tough but doable)
    Deadlift: 185×5 (hook, no switch. felt smooth!)
    Was grateful for NFT after Subway Series yesterday. WHICH WAS AWESOME!! Such a fun day; really glad I did it. Thanks to all who came out to judge, help and cheer! <3

  7. Just here to thank all the organizers, judges, volunteers and participants for the Subway Series yesterday! It was fun to see such amazing talent and strength from other gyms.

    And big ups to Kirby, an amazing friend and team player who did all three events even though I had to drop out of both the second and third. She even did the synchro event on her own, and to echo Fox’s sentiments, is so exemplary of the spirit of the entire event.

  8. Subway Series Recap!

    Signed up with the bestest partner Kate Tk before we knew what the workouts were. Last year there were C2B in the scaled division so we opted to go scaled, that being said we could have gone Rx’ed for these three events but probably would have ended up getting time capped/crushed.

    Event 1 bastard couplet Single unders/thrusters
    I missed out on first place for us by not being able to do single unders. Turns out they are different than double unders. which ironically I can do in this volume. Kept tripping like every 15 reps, which was annoying and cost us a lot of time. Did the thrusters unbroken which I was stoked on. Last set of single unders was the best and I think I ended up with 60 unbroken or some large amount. Turns out being too tired to jump higher greatly improved my technique. Got beat by 30 seconds here, which would have been easily recoverable had I learned to hop right.

    Event 2 DL + Hang Clean + Front Squat + Overhead complex
    Quads were roasted. Takeaway here was that all my oly problems are in my head. Clean at 115 went up real easy as a power and still felt snappy after the 5 deadlifts so there’s no reason I should be getting freaked out in class? idk. failed the jerk in the most terrifying style. Legs were too roasty to split good and ended up trying to press out and trying to commit to something that wasn’t going up. Bar went sideways (good thing there were clips) and I jumped forward and it just grazed my shoulder basically almost ended up being the star of a Crossfit Fails video. Should have yelled “World Star!”

    Event 3 AMRAP row, burpee box jump, db snatch
    Was looking forward to this one most initially, and least after the first 2 events, legs were not legging. We stuck to a 850/cal/hour average for the rows, steady on the BBJ and fast on the db snatch because those were so light. Got like 5 no reps on the BBJ and one on the db snatch. Got 2 rounds and 23/25 calories. So proud of Kate for busting ass and getting one more calorie and clinching the win for us on this one. BBJ sucked so badly even with step ups. BF said to me afterwards “I was worried about you on those, you had dead eyes and weren’t moving very fast, but you also didn’t slow down” and I was like “that was the exact point OKAY, now Russian sports massage my calves”

    So successes here were doing the thrusters unbroken and not blowing up, realizing I can easily clean more than I think, and that my erging still stays pretty consistent under duress (didn’t have to go past 80% even in the last minute).

    Things to improve on: idk practice the movements before you have to do them in competition? would be a good start.

    doing the oly camp at Murder of Crows next weekend so hope to make some progress there.

    In conclusion, so proud of my partner Kate and had so much fun and I’m stoked for our next comp 🙂

  9. SUBWAY SERIES!

    So fun – went scaled w/Karina. We hemmed & hawed on this – registered before the events were posted in case muscle-ups or a weight would knock us out. Stayed with it considering the volume of the workouts & it still wound up being a super competitive & challenging day, especially with the other women in the division. I feel good about going RX on the next comp tho, if I have (or at least a work in progress) all the required movements.

    Event 1: Thrusters & single-unders, finished in 13:16, :30s behind the Beasties from Crow Hill.

    Event 2: Heavy 10 complex. 105, 115, 125, 130F – failed the jerk. Missing the jerk on this complex is just the worst. It’s SO MUCH WORK to do leading up, but it just killed my legs & had nothing left for the drive. Still happy with 125, both for the front squat triple & being 10# off my 1RM C&J.

    Event 3: AMRAP row, bbj, db snatches, finished 2rounds + 23cals. Between Karini’s mini erg lesson during warm ups (race starts, cool!) and Jess Fox (I think) right over our shoulders in the last :45, we managed to edge out the win on this one by 1 little calorie! This is all the sweeter considering our ~45 no reps on the synchro burpees. These are not easy.

    It was a GREAT day. Many thanks to the judges, volunteers, spectators, other athletes, Fox on the emcee, etc. Definitely would recommend this as a first time comp! Fun & low pressure, but lots of opportunity to push & compete w/some good folks.

  11. Congrats to all of the competitors yesterday! Way to represent!

    MGMT – I never received a proper response to my request to reschedule FGB to another weekend solely to accommodate my schedule. I will be in LA on10/20 doing LA things, probably getting discovered etc. The following two weekends would work better for me.

  12. Subway Series was sooo awesome!! Im so proud of everyone from SBK who competed and so THANKFUL to everyone who volunteered their talents to make this such a smooth event!

    4:30pm Group Class

    Press
    135×3 (failed 4th)
    125x4x4

    Deadlift
    335×5

    5 Rounds NFT
    Jog 400m
    1 Legless Rope Climb 20′
    15 Unbroken Push-Ups

    Finished out with a little shoulder prehab work

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