Press / Deadlift*
Press (Slower Down-Faster Up Tempo):
3 x 5 Linear Progression
Heavier than last week.
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
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
5 Rounds Not for Time:
1-3 Rope Climbs
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
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?
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!