CrossFit South Brooklyn

Established 2007

WOD 9.16.19

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Contralateral Romanian Deadlift / Push Press Superset

A1) Contralateral Single Leg Single Arm Romanian Deadlift
3 x 6-8 @ 4111

Focus first on balance and stability through the foot, lower leg, and hip. Use dumbbells or kettlebells to add load as able.

A2) Barbell Push Press:
3 x 6-8 @ 41X1 

The bar should not be crashing back to the rack position. Start light enough to use the prescribed tempo and to build in load over six weeks.

Sumo Deadlift

3 x 6-8 @4111

Use a double overhand grip and control the tempo, using a switch grip only if you need it. Hook grip is preferred. Start light enough to use the prescribed tempo and to build in load over six weeks. Here’s a useful demo video. 

Post loads to comments.
Week 3 of 6

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4 Sets:
12-15 Supinated Grip Barbell Curls
12-15 Supine Dumbbell Lat Pullovers

Rest 30 seconds between movements and sets. 


Can you top last year’s Fury Road-themed team? | Photo by Robert C. 

Fight Gone Bad 2019: Let’s Do This!

It’s hard to believe that we’re less than 3 weeks away from Fight Gone Bad 2019, but guess what? We’re less than 3 weeks away from Fight Gone Bad 2019, which goes down on Saturday, October 5th! Your team heat time and judging assignments will come out in a few weeks. This year we have nearly 100 CFSBKers spread across 17 teams ready to throw down for a great cause. Here’s what your teams should have accomplished so far:

  • Pick a captain. And pick a name! We have some good ones so far. Sorry, but Fight Gone Bad House Team #14 ain’t gonna cut it.
  • Your captain should create a Crowdrise page for your team, then invite everyone to join the team.
  • Join your team!
  • Start fundraising! Check the blog this week for some tips on fundraising.
As the political environment has shifted over the last couple years, we have decided to refocus our fundraising efforts on national and global issues. This year, we’re proud to be partnering with the Sunrise Movement to focus on the climate crisis. Sunrise is a coalition of young people who aim to stop climate change and create millions of green jobs in the process. If everyone raises just $100, we will raise $12,000 collectively! Last year we raised over $18,000 and this year our goal is to raise $20,000.

Once again this year, we’re lucky to have some terrific sponsors, so some awesome prizes will be up for grabs. If you’d like to donate additional prizes, please get in touch with our Events Coordinator Coach Brett at Brett [at] crossfitsouthbrooklyn.com.

News and Notes

  • Registration for new cycles of our Starting Strength program will open tomorrow. Check the blog to get your spot!
  • This Friday, September 20th starting at 7:45pm, CFSBK is hosting a Mario Kart tournament on the BIG SCREEN in 597. Relive your college years, childhood, adolescence, infancy, adulthood, or whatever the case may be. More details can be found on the event page.

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7 Exercises for Stronger Hamstrings Outside
Resistance Training for the Youth Population Barbell Medicine

Comments

  1. Kirby! Miss your face!

    7 AM with Laursey

    RDLs 20kg x7 each round. Maybe I could have done the 8th rep but I was pretty fatigued this morning.
    Push press 68#x8/round, SUPER hard to maintain tempo at the bottom!
    Sumo DL 155×8/round. I’m amazed I was able to hang onto the bar without hook grip that long.

    Only 3 rounds of the cash out so I could give enough time to AR. I did 33# for the curls and 15# on the lat pullovers.

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