Wednesday 10.9.24

Workout of the Day

STRENGTH

Strict Ring Muscle Ups
4-6 sets x 1-3 Reps

Notes
Continue to build on what you’ve been learning and practicing so far this cycle.

Athletes who are proficient with dips and in the false grip pull up with rings to chest are good candidates to attempt a muscle up with or without assistance. If you’re still working on the foundations of false grip strength, overall pulling strength, and ring dips, then you’ll get more benefit out of spending time with one of the other scaling options. Find the most challenging option for you that allows full ranges of motion.

Scaling:
A. Partner/Coach Assisted RMU
B. 3 Ring Turnover Drill + 3-5 Dips*
C. 3 False Grip Ring Pull Ups + 3-5 Dips
D. 3 Foot Assisted Ring Pull Up + 3-5 Dips
*All dips are on a 2011 tempo. They can be done on the rings, matador, or parallettes!

ASSISTANCE

3-5 Rounds for Quality:
10 ea DB Suitcase Box Step Ups
20 Alternating Seated Pike Overs*
10-15 Seated DB Reverse Flyes

*scale to single leg pike overs as needed, 10 each

Notes

Use a progressive loading strategy on the step ups and flyes, finding something challenging by that second or third round. Keep a quality focus in your movement.

Fight for straight legs on the pike overs, with as much control in the lowering phase as possible. Lean back and use more arm support as needed to make this achievable.

CrossFit Group Class Programming Template (WK6/8)

Coach David doing some strict Muscle-Ups during Floater Strength in last Thursdays 12pm group class

A RAD Gift for Fight Gone Bad Fundraisers

We are so excited to announce that are BFFs at RAD have decided to help our fundraising push and will gift a pair of Black/Gum bottom RAD Runners to EVERYONE who raises $100 or more for BCHS. We are SO humbled by this generous offer. It’s a win/win for everyone, raise money for an incredible cause AND get a pair of the comfiest and coolest shoes on the planet.

FIGHT GONE BAD FUNDRAISING TIPS

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.

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. Also blast this out on your social media with the fundraising link below and see if you can get any bites.

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. Our goal is for everyone to raise at least $10 for this cause. (if not 10x that!)

TEMPLATE MESSAGE:

Hey {Person you know},

{short personalized sentence}

Every year, my gym, CrossFit South Brooklyn, hosts a fundraiser called “Fight Gone Bad.” Since 2009, we’ve raised over $400k for great causes. On October 19th, my team and I will dress as {insert theme} and tackle a brutal workout to support Brooklyn Community Housing and Services. Your support would mean the world to me! Feel free to come cheer us on—there are 12 teams competing, and it’s a blast to watch!

About the Cause
CFSBK believes housing is a human right. The funds raised will help Brooklyn Community Housing & Services provide safe housing for over 1,000 individuals each year. They empower people to live independently and with dignity.

If you can, please donate using the link below. It’s quick and easy! Just remember to put my name as the person receiving credit for this donation.

Fight Gone Bad 2024 Fundraising link