WOD 10.4.18
5 Rounds for Quality:
400m Run
8 Push Presses
8 Front Squats
Barbell comes off the floor. Work up to a heavy load across the 5 rounds, trying to go heavier with each round.
Post work to comments.
Discount at The Pilates Local for CFSBKers
Kristin Hoesl (aka KH, aka Cage) has teamed up with her longtime colleague Michele Rinaldi to open The Pilates Local, a beautiful, intimate Pilates studio in the heart of Union Square! Kristin and Michele have been teaching for a combined total of almost 30 years, and have experience working with people of all ages and abilities. They specialize in helping clients return to their preferred sports and activities after an injury, and can help you with your core strength and awareness, posture, alignment, and mobility. If you’ve even been curious about giving Pilates a try, now is the time!
The Pilates Local is offering a 10% discount off of all group classes to CFSBK members. To check out our schedule, or book and buy classes, visit www.thepilateslocal.com, and enter the code “CFSBK10” at checkout. We look forward to having you visit us soon; if you have any questions, or want to inquire about private sessions, reach out to KH at info [at] thepilateslocal.com.
Fight Gone Bad Fundraising Tips
Have you started fundraising for Fight Gone Bad? You and your team should be registered with CrowdRise. We’ve included some fundraising tips below to get you started, adapted from Convio. We’ve also included info below about Brooklyn Community Foundation (the organization for which we’re raising money!).
Tip #1: Start early. The sooner you start asking for donations, the more money you will raise.
Tip #2: Set a challenging but attainable goal. Your fundraising goal should be a stretch, but doable. If you are getting close to your goal, then raise it so people continue to donate.
Tip #3: Contact everyone you know. Start with your email address book, then your regular address book and member lists from clubs you belong to. You’ll be surprised who gives!
Tip #4: Customize your emails. Make the email template yours! Include a personal story—why you’re raising money, why it’s important to you, and where the money goes. (Tell people why you love Brooklyn, and why you love CFSBK and that we partner with BCF!)
Tip #5: Create an email schedule and stick to it. Set dates to send a first email announcing your participation, a second email asking for donations, an update email, and a ‘last chance’ email.
Tip #6: Ask, ask, and ask again. People can only make a donation if you give them the opportunity. Don’t be shy about asking more than once. People need to be reminded!
Tip #7: Add social media to the mix. Use status updates in Facebook, Twitter, or LinkedIn to update friends on your fundraising and provide a direct link to your fundraising webpage.
Tip #8: Get creative. Add the URL for your fundraising webpage to your email signature. Give out “piggy banks” and ask people to save their change for a month. Hold an auction. Throw a party!
Tip #9: Stay focused. Remind yourself of why you are participating in the event, and how the money you will raise will help others. Turn to other fundraisers for inspiration and ideas.
Tip #10: Send a personalized thank you. After you’ve completed your fundraising, send your results to donors and thank them again for their help. You might need their support again next year! (And dude, always say thank you. It’s the right thing to do.)
Brooklyn Community Foundation (BCF) is proud to partner with CrossFit South Brooklyn on Fight Gone Bad for the fifth year running. BCF is on a mission to spark lasting social change, mobilizing people, capital, and expertise for a fair and just Brooklyn. Since their founding in 2009, the Foundation and their donors have provided over $20 million in grants to more than 300 nonprofits throughout the borough, bolstering vital programs and services while responding to urgent community needs and opportunities to fuel community-led change.
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Yesterday’s Results Board: Box Squat | “Annie”
We Slow as We Age, but May Not Need to Slow Too Much NY Times
The Reset: Why and How Starting Strength
7am w/ Brett + Katie
Rounds for **quality**: 63, 73, 78, 83, 88. I really liked this workout! Got some great coaching from Brett that helped me not lose tension at the bottom of the squat (basically stopping juuuust shy of full depth). One of those very satisfying light bulb moments 🙂
Also 7 AM with Brett and Katie!
63, 73, 83, 93, 103. I did a sort of similar workout when I was in Spain and it just about killed me, so I think I went a smidge too conservative here. Now I’m realizing that part of the reason the Spanish workout was so bad is that there was only one longer run, and then 3 rounds of a triplet that included push press (right after lateral over-the-bar burpees, gross!), so the push presses were a lot closer together.
That being said, 103 was quite tough. I did 7-1 and 5-2-1 for the last two rounds of push press, everything else unbroken.
WOD with a bonus round: 98, 103, 108, 113, 118, 123
First three rounds push press unbroken. Push press in two sets for 113 and 118. Many sets for 123.
Always went right into the front squats after (all unbroken).
10AM with Lauren
Had fun with this.
Runs: 1:30, 1:29, 1:33, 1:34, 1:33.
pushed the first one hard and wanted to see how close i could stay to that pace.
Push-Press and front squat
83/93/2×98/108
All unbroken for each movement, plenty of rest between movements.
Need to take this quality approach into wods.
I can not recommend Pilates with Kristin enough!!! I used to consistently throw my back out every six months. It got so bad I thought I would have to quit CrossFit. I had heard Pilates can help with back injuries so I sought out Kristin as a last resort, this is after seeing multiple chiropractors and a physical therapist. I’ve now been doing private sessions for over two years without any back pain. Needless to say, Kristin is a miracle worker!
Holla at your girl Bolton! <3
WZA #1:
150 DU
60 WB – 14/10
30 C2B
150 DU
10:02, not my official time let me tell you!!! Probably the worst I’ve ever messed up in a workout pacing wise to date. This ended up being a very novel learning experience believe it or not. I for one, am learning that im not as good at pacing as i think i am. I can go pretty hard on certain things, but only if its the right combo for me. this was an example of movements that were a bad mix. Im very confident in all of these things. But it was incredible to see how fast doubles went on my second set regardless how “good” i think i am at them. Anyway, i did video review to see where I went wrong.
Attempt 1:
Total time for doubles: 1:47
Splits-
50 DU in :32
100DU in 1:07
156DU in 1:47 (too many doubles)
Total time for wall balls: 2:35 (1:47-4:22)
Splits: unrecorded but important thing to note was rest was only 4-6 seconds between each set (20/15/10/10/5)
:14 transition to chest to bar
Total time for chest to bar: 1:06 (4:36-5:42)
Total time for 150 doubles: 4 minutes and 20 frickin seconds
Complete at 10:02
Plan is honestly TMI beyond this. But i have had a great deal of success analyzing my splits like this in the past, i think it can be really helpful to learn how long you rest/transition/waste time being frustrated/what not on certain movements. I have a pretty good plan to slow me down for next time, looking forward to getting LOTS OF REST. and redoing on Monday.
Oh how i love-hate this stuff 🙂
YAY KH!!!
Yesterday’s workout:
7:30pm Group Class with Coach KVW
Box Squats
worked up to 235
Annie
Forgot to look at my time 6 or 7 something. Those new abmats are much denser than the old ones! abdominals got crampy in the 40 round but I willed them back to normal.
KHarpz, that is some incredible speed even if the last set of dubs didn’t go as planned.
WOD:
83-88-93-98-103
PP unbroken for 88-93. 98 in two sets and 103 in 3.
All FSQTS unbroken.
To be honest, after 2-3 reps into the set of 98, I started breaking at my ribs. I probably should have broken the 98 and 103 into more sets to maintain form or dropped back down to 93.
FSQTS at any weight are challenging for me but Lauren complimented me and said that I’m more upright since I’ve switched to HBBS!
This was really challenging so maybe I didn’t take the quality part serious enough.