Single Leg Romanian Deadlift / Push Press Superset
A1) Rear Foot Elevated Single Leg Dumbbell Romanian Deadlift
3 x 6-8 @ 4111
As shown in the video but with two dumbbells. Start light enough to use the prescribed tempo and to build in load over the next 3 weeks.
A2) Barbell Push Press:
3 x 3-5 @ 41X1
The bar should not be crashing back to the rack position. You should still able to use the prescribed tempo and to build in load over the next 3 weeks.
Sumo Deadlift
3 x 3-5 @4111
Use a double overhand grip and control the tempo, using a switch grip only if you need it. Hook grip is preferred. You should still able to use the prescribed tempo and to build in load over the next 3 weeks. Here’s a useful demo video.
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Week 4 of 6
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Cash Out
Tabata Hollow Hold or L-Sit
Post work to comments.
Photo by Robert C.
Fight Gone Bad Fundraising Update and Tips
We’re less than TWO WEEKS away from Fight Gone Bad 2019, and so far CFSBKers have raised $6,195 for the Sunrise Movement. That’s amazing, but we still have quite a ways to go before we reach our $20,000 goal. Even if you’re not taking part in the event, you can go HERE to donate to your favorite team
Have you started fundraising yet? We’ve included some fundraising tips below to get you started, adapted from Convio. Below you’ll also find some info about the Sunrise Movement that you can send to your potential donors.
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 we posted last week yours! Include a personal story—why you’re raising money, why it’s important to you, and where the money goes.
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 Facebook, Instagram, 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. 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!
The Sunrise Movement is building an army of young people to make climate change an urgent priority across America, end the corrupting influence of fossil fuel executives on our politics, and elect leaders who stand up for the health and wellbeing of all people.
This is a group of ordinary young people who are scared about what the climate crisis means for the people and places we love. We are gathering in classrooms, living rooms, and worship halls across the country. Everyone has a role to play. Public opinion is already with us – if we unite by the millions we can turn this into political power and reclaim our democracy.
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The 2020 Open CrossFit
Why Are You Chasing PRs and Personal Bests Breaking Muscle