Press (Slower Down-Faster Up Tempo):
Fitness
3 x 5 Linear Progression
Heavier than last week.
Performance
4 x 2
Heavier than last week. The last rep of each set should be a challenge.
Sumo Deadlift (Slower Down-Faster Up Tempo):
Fitness and Performance
Heavy 3
After a few warm up sets, perform one heavy (but not max effort) set of 3 reps, heavier than Week 3. 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.
Post loads to comments.
Exposure 7 of 8
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For Time:
15-12-9
Thrusters 115/80
Bar-Facing Burpees
Go for it! Try your best to hit the ground running and maintain intensity on this one. Thrusters should be unbroken.
Post time and Rx to comments.
Team Weight, Weight Don’t Tell Me (Jesse, Leslie, Micheline, and Jack) enjoying a well earned round of mango margs after Saturday’s Flex on the Beach event. There are a couple more pics from the day on our Flickr account. Thanks for representing CFSBK, gang!
5 Reasons to Sign Up for Fight Gone Bad 2018
Fight Gone Bad, one of our biggest and funnest community events of the year goes down on October 20th. The deadline to register is this Friday, September 21st. You may be asking yourself, “Why should I do this big crazy workout?” Here’s why!
1. FUNDRAISING: 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. While you don’t have to fundraise, we encourage everyone to do their best, and there will be some sweet prizes for the top fundraisers. Go here to learn more about BCF and the important work they do.
2. TEAMS: Once our registration deadline ends on the 21st, we’ll create teams consisting of 6 athletes. This is a great chance to get to know your fellow CFSBKers better and make some new gym buds. Maybe you go to 6:30pm class and have always wondered what those crazy 6am’ers are really like. Now’s your chance! Check out last year’s team photos. Jay and Bjorn almost got engaged.
3. COSTUMES: With Fight Gone Bad happening so close to Halloween, we encourage teams to come up with a fun team name and dress the part! Last year we found out what it looks like when super heroes, pirates, and a team of David Bowies look like doing CrossFit. They still make a lot of weird faces, it turns out. But hey, we also give prizes to the team with the most spirit!
4. SCALING OPTIONS: Here’s CrossFit founder Greg Glassman explaining FGB in detail in a delightfully vintage video. Worried about those 75 lb. Push Presses? Don’t! It’s a challenging workout, but we’ll have scaling options available.
5. FRIENDLY COMPETITION: It’s just fun, and you’ll have the support of your team and the crowd that always turns out to cheer! Check out Coach Fox’s blog classic “Why Compete?” for a persuasive read on the joys of competition, even if you’re not a competitive person.
News and Notes
- Tonight’s 7pm Next Level Weightlifting class is cancelled.
- 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.
- Have you done Fight Gone Bad in years past? What would you say to convince someone who was on the fence? Tell us in the comments!
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Yesterday’s Results Board: Clean | Row, Box Jumps, DB Snatches
Dad Rigged a Rowing Machine to Power His Kids’ Video Games YouTube
Do I Need to Lose Weight to Start CrossFit? CrossFit Journal
congrats FLEX SQUAD!!!!
Short Circuit + my first Leah sesh = good morning.
Woohoo, way to represent SBK Leslie, Mich, Jack, and Jesse!
Fight Gone Bad — simply the best day of the year in the gym, in my opinion. I think I’ve participated every year since 2012 (except for one where I got in a bike accident a few days beforehand?). After dressing up last year for the first time, I can definitely say that adds a whole bunch of fun to the experience. Being a part of a team, hitting a TOUGH workout, and watching everyone else throw down in silly costumes is a recipe for a whole lot of fun and fitness. Can’t wait!
Today, 8am session: after some “surfing” yesterday and relaxing in the sun, my body felt pretty fresh and ready to go!
2x: 1:00 ski, some line/shoulder drills, 10 alt cossacks
Crossover Symmetry x 8-10 reps each movement in circuit
Press: 3x (2-2-2, rest :20) / rest 2:00
warm ups: 33×8, 53×5, 63×5, 73×3
clusters done @ 78#
not terrible!
sumo DL: heavy 3, hook grip
warm up: 135×5, 165×5, 185×3, 205×1, 215×1
225×3
solid; probably should’ve done 230-235 actually
conditioning:
6 min
15 wb shots unbroken @ 16#, 9′
5 DL @ 165#
2 ring muscle ups
rest 3 min
repeat
a. 3 rounds + 12 reps
b. 3 rounds + 15 reps
I regretting writing this workout as soon as I started it.
Movement all felt strong, but heart rate much more spiked than I anticipated. Also couldn’t jump to a good grip on the rings to save my life this morning. Got it after a couple rounds.
Was concerned I would flunk out in the second set, but managed to keep pace. MU feel more consistent, but I know there’s still some inefficiencies in my transition to the dip.
7am w/ Lauren and JB
Press: 70#x2x4
Sumo deadlift: 200×3
WOD: 5:59. My goal was to commit to unbroken thrusters, so I did this at 63# given that I wasn’t really feeling 100% today. UGH, so gross. A great test of mental fortitude, though! Really had to force myself to hold onto the bar.
Sunday w/ Fox
Clean complex: worked up to 93#. Snappy! Some days it just clicks 🙂
WOD: 4 rounds + 15 calories RX. Harder than I expected (and I was having major deja vu from Subway Series!).
Saturday w/ Katie and Keith
Partnered with Jill (always a pleasure!!) and we shared a laid-back approach to this workout. Averaged two sets of 10 bench presses per round at 73#, and runs in just under 2:00.
Oh yeah–DO FIGHT GONE BAD!! Definitely one of the best days at the gym and a great representation of our awesome community. You’ll get to know new people, stoke your competitive fire and challenge yourself! Sign up!!
On a personal note, I guess now is as good a time as any to share that I’m leaving NYC at the end of October (so much sadness). Fight Gone Bad is perfectly timed to be my last CFSBK hurrah/send-off. It’ll be bittersweet for sure, but I can’t think of a better way to throw down one last time with all my fitness friends 🙂
WHATTTTTT
Do I have veto power on this? I think I do.
I DECLARE…. A VETOOOO
Also VETO!
THIRDED
we can’t have all the womenz leaving 7 AM!
ANOTHER VETO FROM ME
Best of luck, Kirbysaurus Rex!
NOOOOOO! (Where to?! Exciting next steps for you?!)
Kirby!!! We will miss you!!!
Kirby, good luck! Sad we didn’t get to work out more together!
Press: 2×4@73#
Thought this would be more challenging than it was because it’s only 3# away from my 5 year-long press PR. Not getting too excited though. Story of my life is to do multiple reps at this weight with ease and then fail any type of minimal (1#) PR attempt.
WOD: 7:05 Rx’d
Thrusters: 9-6, 6-6, 9
Burpees: oh so slow! Think I redeemed myself from my all my no reps on Open WOD 18.2 though and finally learned a proper Rx’d bar facing burpee. Super slow and uncoordinated though to make sure I didn’t accidentally step out or back up to standing.