Power Clean
Every 2:30 for 5 Sets:
1 Power Clean Every 15 Seconds x 3 (3 Singles)
Build across the work sets to a heavy but perfect load for the day, finishing a bit heavier than last week if able. The goal is no misses and no slop. Score total load from heaviest successful set.
Post loads to comments.
Week 5 of 6
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Every 5:00 for 4 Sets…
For Times:
7/5 Calorie Bike (or 10/7 Row)
7 Box Jumps 24/20
7 Devil Presses 35/20
7 Dumbbell Front Squats 35/20
14 Alternating Renegade Rows (No Push-Up) 35/20
Work at a sub max, sustainable pace and aim for repeatable times to within a few seconds on each set. You should feel like you could immediately repeat another round or two at the same pace. Try to maintain nasal breathing, even if only on the inhale.
Post times and Rx to comments.
A summer moment of zen: Over the weekend, our in-house Olympian Coach Nick got to row in a wooden shell in Putney, VT. “It’s a little crazy to row in a work of art,” Nick reports. “Miles and miles of beautiful water on the Connecticut River. We saw two bald eagles!”
Fight Gone Bad 2019: 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 close to $18,000 for the Brooklyn Community Foundation. This year, we’ll be partnering with a climate or immigration non-profit to be determined in hopes of impacting the wider world beyond Brooklyn. Spots are limited, so what are you waiting for? Sign up now!
Check out our photos from last year to get a sense of what this mega-fun day is all about.
When is Fight Gone Bad?
Saturday, October 5th, 2019. 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 is the registration fee?
$20 (plus tax). We’re letting to let teams decide if they want t-shirts this year.
As in years past, we will give prizes to the team with the most spirit. Think costumes, props, makeup, and other fun stuff!
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 1st, 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.
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 5th?
You can still sign up to be a part of a team to participate in fundraising. 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 Sunday, September 1st, so get on it!
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How a Busy Mom of Four Went from Zero to Seven Pull-Ups in Ten Weeks Strength Matters
How Long Should You Rest Between Sets? BarBend
A) Back Squat
TOUGH 3 – no grind
195 is goal
195-205-215#x3
Had more in the tank. Maybe could have even done 225#x3 Hehehehehe
B) Lean away pull ups
4-6 reps x 4; rest as needed
5/5/6/6
C1) Glute Ham Raise
@30X1; 6-8 reps x 4; rest 90s
Less resistance this week. 4×8
C2) Dumbbell Chest Supported Row
@20X1; 6-8 reps x 4; rest 90s
6/6/7/7 @50#
D) AMRAP 7 min
2-4-6-8..and so on
FSQ – 95# – from the floor
TTB
14 + 10 FSQ
Unbroken the whole time! Tried to rest as little as I could. 66 FSQ! Dammmm Daniel. Proud of the unbroken effort and how smooth/light the squats felt! wouldnt be able to say that a year ago so the fact that I’ve been able to accumulate strength despite a squatting injury means i’m in good hands 🙂
7 AM Open Gym. I can’t come in tomorrow and KHarpz says I need to do more carrying, so I wanted to make sure I did some of that.
1) warmup: lots of ankle mobility stuff. When Harpz tested me we found that my ankle mobility isn’t great. That may have fed into my hip to cause all the wonkiness I’ve been experiencing lately, especially given how much pulling I’ve been doing. I sure as hell felt tight when I was doing the mobilizations!
2) farmer carry 0:30/side unilateral, worked up to 40kg KB, which is about the same weight as the jerry can but much kinder to the upper thigh!
3) strict press, worked up to 75x2x10. This was…not great? Until I figured out that I had to come down slowly to avoid feeling a pinch in my left scap. Might have to explore other variants to keep my upper body strength up to par while not aggravating my shoulder.