Build to a heavy but perfect set of 5 Snatch Grip Deadlifts. Control the descent on the first 4. You may drop the final rep of each set. Aim for 85% or more of your best Snatch. Use straps if you have them.
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Exposure 2 of 8
20 Minutes For Quality:
6e Dumbbell Turkish Get-Ups
3 Strict Chin-Ups
Work up to a medium-heavy load for the get ups, something you can maintain for unbroken sets throughout. Take your time on the get ups, moving from stable position to stable position without rushing any of the transitions. Use bands or add weight to the chins as needed.
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“That’s disgusting, David.” Michaelangelo takes a lil pizza break during Fight Gone Bad. Thanks to everyone who competed, cheered, volunteered, and helped us raise $22,292 for Brooklyn Community Foundation! (That figure includes a $5,000 match from a generous BCF board member.) We’ll have the full results from the event up on the blog this week. In the meantime, plan to join us for another important event next Saturday…
New York Health Act: Short Film and Forum on October 27th
Sick of medical bills, co-pays, deductibles, and rising health insurance premiums?
On Saturday, October 27th from 7 to 9pm, CFSBK will screen Fix It: Healthcare at the Tipping Point. This 22-minute documentary takes an in-depth look at our dysfunctional for-profit healthcare system and shows how moving to a universal, single-payer system might impact you as a patient, a provider, or a business.
Learn about a new comprehensive health plan with no premiums, deductibles, or co-pays that guarantees healthcare for every New York resident regardless of health, income, immigration status, or employment status.
We will have a Q&A after the screening and a discussion about the ways YOU can help achieve guaranteed care for all.
Come learn why CrossFit South Brooklyn and hundreds of other businesses, freelancers, doctors, and other New Yorkers support the New York Health Act.
Changes to CrossFit Kids Schedule
In order to better serve the cutest, littlest members of our community, we’re making some changes to our Sunday CrossFit Kids schedule. Effective today, our Sunday schedule will be:
CrossFit Preschool (3-4 years old): Sundays, 9am – 10am
CrossFit Kids (5-7 years old): 10am – 11am
Parents must RSVP their kids for our Sunday Preschool and Kids classes. Parents must have a current membership for their child that includes an enrollment in the class. When the parent logs into the member connect site, they will be able to click on the calendar and see a list of all the classes they are eligible to take. From there they can add or cancel a reservation by clicking into a specific class. Head over to the Kids & Teens program page for more details!
Dwayne Johnson’s New Show Is a Mix of Strength Sports and American Gladiators BarBend
Making History The Players’ Tribune
K HarpZ says
3 rounds – NFT:
8 ring fall outs
10 push ups
20 sec L-sit – accumulate
2 min row – increasing pace every minute
B. toes to bar practice
C.4 rounds – sustained pace:
rest 15 sec
rest 15 sec
25 box jumps – 20/24″
rest 2 min
I didn’t even check how many reps I got yesterday before I left, but I later saw it was 277. Not bad! My strategy of acting like it was just a particularly hard Short Circuit workout paid off. I worked the full minute on the push press, sandbagged the row, quit the wall ball between :45-:50, did a credible job on the SDHP, and kept a steady snail’s pace on the box jumps. I feel fine today, and I got more reps than I thought I would, so cool!
Worked to 153 on the snatch grip deadlift — well over 150% of my 1RM snatch, but then we all know I’m stronger than I am coordinated 😛
Wrist started to bother me on the TGUs so I kept the weight to 10#. Added 10# for two rounds of chinups.
Glad I didn’t destroy myself yesterday since I’m flying to LA tonight and I’m glad I don’t have to do it sore.
PS: that IS disgusting, DO!
Daniel R says
277 when “sandbagging” it is amazing, congrats Stella. Same here – flying to Cali tonight (for much less exciting reasons), glad to not be super sore.
Daniel R says
FGB 280 Rx, +10 from last year. Some day I’ll get to 300, and the path there involves (a) better cardiorespiratory capacity (so the fight doesn’t go too bad); (b) having a clear plan and sticking with it. Yesterday was a super chill FGB for me – not a real plan, more worried about the costume and the team than with my score.
Today 10am with Lauren
Snatch Deadlift up to 185, or 120% of my 1RM snatch
Not for time was great – TGU at 25lb was the right level of spicy and 130m sprints in the cold actually felt good.
Then I did “Baseline”:
5:20min – this is where FGB really hit, as my air squats were awful and slow and painful and “90% no reps on depth” according to Thaisa. I can shave another 30s off of that time if I have fresh legs, and if I don’t come out too hot on the row.
LOL… “90% no reps on depth” according to Thaisa
K HarpZ says
Been putting together the final pieces and sort of fumbling along to stay in routine as this qualifier comes to a close. I FIND OUT IF I MAKE IT TOMORROW!
About to drop a monster post:
knew i had to knock out one of the qualifiers before i went home for a wedding (they announced an 8min row for max meters the night before) but wanted to wait until 10am Thursday to see what final WOD 7 would be. By the time i woke up from my nap they announced it was a repeat of this WOD from last year which was the absolutely most disgusting workout ive ever gone through. I screamed out loud when i saw it because i couldnt believe i had to do it again!! I knew that i had no choice but to get that one over with before i had time to think about it. so i dragged myself out of bed to get to the gym and warm up. threw a proper fit about the workout during my warmup to. i did not want to do it! It sounds fine on paper. Only 24 reps every 2 minutes, 5 seconds per rep? no problem. its deceivingly difficult because the “rest” throws off the ability to find a flow
Death By: E2MO2M *if you complete a round within 2 minutes you are “awarded’ another round, but you must rest until the remainder of the 2 min period.*
8 Burpee Box Jump Overs (24, 20in – May Step-Over)
8 Hang Power Snatches (95, 65Lbs)
8 Thrusters (95, 65Lbs)
Last year they capped it to 12 rounds, My score last year was 258 reps (10 rds and 10 reps i think), and i was really proud of that because i almost completed it, it was absolutely the hardest i could have gone, and i almost finished. this year there was a 60 minute time cap……only something J Heppner could pull off. and he did btw (at heavier weights than my division RX too). Anyway, flashforward to this year:
I got a 51 rep PR!! 309 reps (12 rds + 13 reps). This was huge for me, i was really nervous to repeat a workout and find out information i didn’t want to know, if my engine was better or worse. I wasn’t sure. This qualifier has shown that I have not only filled the hole in my strength category, but i have also made major strides in my endurance as well! I didn’t really think it was possible to make so much progress in both simultaneously. I’m sure there are a lot of factors that play into all of this (been making some good adjustments in my diet and have been working on drilling mindset for performance) but serious props Coach RO, thanks for everything!
Hitting the 8 min row tomorrow….
Friday : 20 min run around my moms neighborhood
A)3 rounds – NFT:
3 strict chin ups
5 plyo push ups
12 ghd sit ups
2 min bike – increasing pace
Small spasm in back from sleeping funny so subbed GHD to 24 Abmsit-ups
B) opted out of muscle ups, was conservative today:
3×12 tempo ring row, 3 sec down
C)My body just got over thrusters from Thursday and wanted to work on a good set position in L shoulder because I could feel it being lazy at end range during workout Thursday:
Subbed for tempo single arm KB thrusters
3x6ea @ 15kg w/ same tempo, felt great
D) 7 TnG DL – 155#
rest 15 sec
rest 15 sec
20 WB – 14#
rest 15 sec
50 double unders
rest walk 2 min
x 4 rounds
2:23/2:29/2:35/2:15 (15:23 total time w/ rest)
This went well, felt warmed up by then and there was no discomfort in back with deads and HSPU during warmup. Moving felt good! None of these movements bring my heart rate up except for wall ball so was able to stay consistent easily.