Monday 9.25.23

Workout of the Day

STRENGTH

Back Squat
10-10-10

Notes
Use the heavy 12’s we did 2 weeks ago as a reference for today, but as always, lift based on feel and that effort is more important than always going heavier.

After a few warm-up sets, attempt three progressive sets of 10 reps resting about 3:00+ between sets. Use a controlled tempo, steady breathing and consistent reps over going as heavy as possible. That being said, your final set should be challenging to get through. A true 0RM is roughly 60% of a 1RM however you may be much lower than that today. If you’re not sure how to approach this, just keep the reps at 10s in your warm-ups and try to get there in around 5-6 TOTAL sets.

METCON

Every 3:00 x 4 sets
8-12 Alternating DB Bench Press (R+L = 1 Rep)
AMRAP Double Unders to the 2:00 mark

Notes
Move at a controlled pace on the Bench Press, it should take you roughly :45-60 to complete the Bench Press followed by about a minute of jump rope. For the Bench Press, use the same weight across and try to perform as close to 12 reps every set.

CrossFit Group Class Programming Template (WK5/8)

2021 Top Fundraisers Charlie, Katherine and Richard!

Fight Gone Bad Fundraising

Fight Gone Badders, below is a template message you can use in your FGB fundraising efforts. Our goal is to make it easy and quick for people to support you. Seasoned fundraisers will know what to do, but if you’re someone who doesnt do this as often, here are 2 effective and efficient strategies:

1. Most folks have 2-5+ people they’re close enough with where they can leverage their relationship to raise some funds. Mom, Dad, close friends, cool coworkers etc. Add a short personalized opener and then use the template email below. Plan on following up with these people 1-2 more times if needed.

2. Otherwise, you can blast out the message to any groups you’re part of and post about it on social media. Just direct folks to the link below! We also recommend doing this at least twice a week or two apart.

Bonus tip: Guess what?! it’s an amazing cause and YOU can also donate to yourself or a FGB team member. People are struggling out there and we can all chip in to support housing solutions for people deeply in need. We do not charge for Fight Gone Bad, but if we did, it would be $30, so that’s probably what you should donate in honor of the event.

Lets make this a great year everyone!

TEMPLATE MESSAGE:

Hey {Person you know}

{short personalized sentence}

As you know, fitness is really important to me. Every year the community at my gym, CrossFit South Brooklyn, does a big fundraiser called “Fight Gone Bad”. It’s been an annual event there since 2009 and has raised over $400k for important causes. On October 14th myself and a team of 5 other gym members are going to dress up as {insert theme} and perform a brutal workout to raise funds for Brooklyn Community Housing and Services. It’s going to be terrible. Please support my suffering by donating; and if you’d like, you’re welcome to come watch this madness. There are 13 teams throwing down this year and it’s a lot of fun to watch!

About the cause

My gym, CFSBK believes that housing is a human right and is raising funds for an organization called Brooklyn Community Housing & Services which provides safe and clean supportive housing each year for more than 1,000 formerly homeless and at-risk women, children, and men, and help them learn how to live productively and independently, with dignity and hope. If you’d like you can learn more via the link or watch this touching 4:00 video showing real people who have benefitted from the BCHS.

Please donate via the link below. It’s very quick! Just find my name in the drop down and you’re all set. Thank you so much!!

Donate to Fight Gone Bad 2023!