Workout of the Day
STRENGTH
Three Position Pause Back Squat
3 x 3
Notes
Pause for 1 full second at each position: 1/4 squat, just above parallel, full depth, then stand.
Resist the urge to “bounce” out of the bottom. Stop the momentum on the bar completely and then only ascend.
This is intended as a deload week within our cycle, though today’s variation will likely provide a sufficient challenge if executed well. Use today to feel balance through midfoot for the entire lift and vertical bar path. Work at around RPE 6-8 with a focus on high quality reps.
METCON
“Jeremy”
For Time
21-15-9 Reps each
Overhead Squats, 95/65 lbs
Burpees
Notes
This is a benchmark memorial workout. Three year old Jeremy Bloniasz lost his life in a tragic accident Thursday, July 6, 2006.
“Jeremy” was originally a CrossFit Kids workout (using a broomstick for overhead squats). Later this variant by the same name was posted on the CrossFit main site, using a weighted barbell for overhead squats when it was the workout of the day for Friday, July 25, 2008.
OHS: When scaling, choose a load you can squat for 12-15 reps unbroken. This is a humbling movement for many athletes, as it demands a high level of mobility and stability across the whole body. Use an unweighted barbell of any weight (45, 35, 22, 15lb, PVC pipe) to pass through a full depth squat before choosing to modify the movement today.
Programming Template: Week 4/8
Welcome Foundations grads Lynn, Yilin, Rachel and and Sarah!
THANK YOU CFSBK for raising over $22,000!!! Anote from Richard G
To everyone who came out for Fight Gone Bad this year: thank you!!
Together we raised over $22,000 for Brooklyn Community Housing and Services (BCHS). It’s truly remarkable, and every dollar of it came from this community. Some of you did the workout (I did not!), some of you donated, some of you cheered, and a lot of you did all three.
I’ve been a member of CFSBK for over 14 years, and I’ve served on the BCHS board for just as long. So when these two communities come together each fall, it means a lot to me. For the past several years CFSBK has made BCHS the beneficiary of Fight Gone Bad, and that steady support has made a real difference.
BCHS works to end homelessness in Brooklyn. It provides housing and support services to formerly homeless and at-risk children, women and men, and each year 95% of its formerly homeless residents keep their housing or move on to greater independence. The money you raised helps support this essential work – over 85% of the BCHS budget goes directly to programs and services.
What makes the FGB fundraising especially valuable is that it’s unrestricted. Most of our funding comes from government contracts and grants that are tied to specific programs and line items. The dollars raised by CFSBK at Fight Gone Bad give us the flexibility to fill the gaps: supporting and retaining our dedicated staff, adding programming for residents, and responding quickly when needs come up that no contract anticipated. That kind of support is hard to come by, and it goes a long way.
A huge thank-you to all the CFSBK coaches and staff who organized the event, ran heats, counted reps and made it fun. And to everyone who suffered through those three rounds with a smile, or something close to one.
I’m proud to be part of both of these communities. Thank you for showing up for our neighbors.
With gratitude,
Richard Greenspan
Board Chair, Brooklyn Community Housing and Services
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