Tempo Press / Tempo Stiff-Legged Deadlift Superset*
A1) Tempo (31×1) Press:
3 x 8
Heavier than last week.
A2) Tempo (31×1) Stiff-Legged Deadlift:
3 x 8
Start light enough to make your reps on all 3 sets. Around 40% of a heavy Deadlift is plenty. If you’re not sure what your 1RM Deadlift is, then use today to find a medium-heavy set of 8 reps. These should be lighter than the Sumos you pulled last Monday. Use a double overhand grip.
*Warm up and then perform a set of Presses, followed by a set of Stiff-Legged Deadlifts. Repeat for 3 work sets of each, resting about a minute between movements. Use a 31×1 tempo for both movements. The last few reps of each set should be tough, but the goal is no misses.
Post loads to comments.
Exposure 2 of 8
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Performance
For Time:
21-15-9
Hang Power Cleans 95/65
Push Presses
Toes-to-Bars
Fitness
4 Rounds for Time:
10 Hang Power Cleans
10 Push Presses
10 Toes-to-Bars
The barbell should be light today, and this should be a sprint…unbroken on the fast end. Use a weight that is light for you. Sub Hanging Leg or Knee Raises for Toes-to-Bars as needed. Choose the Fitness version if the larger sets in the Performance version will slow you down to small sets.
Post time and Rx to comments.
As you may have noticed, our recently begun 8-week training cycle includes a couple of new standardized warm up movements. Check out this video of Captain Osorio demonstrating Single-Arm High Pulls and Single-Arm Kettlebell Swings!
Fight Gone Bad 2017: Register Now!
Since 2008, CrossFit South Brooklyn has conducted a yearly fundraiser in the form of a workout called “Fight Gone Bad.” Last year, we raised over $30,000 for the Brooklyn Community Foundation (BCF), a local organization dedicated to improving the lives of people in Brooklyn by strengthening communities through local giving, grant-making, and community service. This year, we’ll be partnering with BCF again and hope to surpass last year’s donation numbers.
The registration deadline is this Friday, so act fast! Last year we had over 130 members participate, and this year, we’re capping it at 200.
When is Fight Gone Bad?
Saturday, November 4th, 2017. First heat begins at 9am. While we originally posted a save-the-date for October 21st, we decided to reschedule for a couple weeks later, because we already have a lot happening in late September and early October! This gives teams more time to fundraise, hold practices, and plan-out costumes!
What is Fight Gone Bad?
Three Rounds, as Many Reps as Possible, of:
Wall Balls, 20lb, 10ft / 14lb, 9ft
Sumo Deadlift High-Pulls, 75/55 pounds
Box Jumps, 20″ box
Push-presses, 75/55 pounds
Row
In this workout, you move from each of five stations after a minute. The clock does not reset or stop between exercises. When the announcer calls “Rotate,” athletes must move to next station immediately. Each of the three rounds is five minutes, followed by a one-minute rest. One point is given for each rep, except on the rower where each calorie is one point.
What does the registration fee cover?
The $30 (plus tax) fee covers the cost of a team t-shirt. You and your team will be able to create a unique team name and decide on t-shirt colors. We also give prizes to the team with the most spirit. Think costumes, props, makeup, and other fun stuff!
Why are we fundraising?
In the past, our annual FGB fundraiser has been a great way to bring our community together to support great charities—and we chose to support the Brooklyn Community Foundation because Brooklyn has been exceptionally good to us and we want to help give back to the community that CFSBK is proud to call home. If you’re not familiar with BCF, make sure you visit their website to check them out. Or if you’re busy, at least check out their list of Grantees; we’re sure you’ll find one or two not far from you!
Will there be a fundraising minimum?
While encourage everyone to make wholehearted attempts to raise funds, there is no fundraising minimum to participate. As in years past, there will be some sweet prizes awarded to the top individual fundraisers!
Ok, you keep talking about fundraising but how should I do this and when should I begin?
Once our registration deadline ends on September 22nd, we’ll create teams consisting of six athletes. Shortly after, athletes will get an email from us with their team assignments and all of the details to set up their fundraising pages. We’ll be using Crowdrise as our fundraising platform again and participants will have individual fundraising pages that will be super easy to share with friends and family. (Check out last year’s main fundraising page HERE!)
Also, we’re looking for donations to give out as prizes. Contact Danae [at] CrossFitSouthBrooklyn.com if you have something to offer!
Tell me more about the workout. What if I can’t do it Rx’d?
Here’s CrossFit founder Greg Glassman explaining FGB in detail in a delightfully vintage video. And don’t worry! We have scaling options available!
So the day begins at 9am, but how long will it last? When will my team go?
The length of the event depends on how many total athletes/teams we have. We run two teams through the workout simultaneously and new heats start every 20 minutes. Unfortunately, we can’t tell you exactly what time your team will be going until we get closer to the event. Of course, we hope that you plan on spending a few hours with us, not only competing but also supporting your fellow teams. And as usual, we’ll have some tasty adult beverages to enjoy!
What if I can’t attend that Saturday, November 4th?
You can still sign up to be a part of a team to participate in fundraising and get a team t-shirt. Unfortunately, though, we won’t be running a Fight Gone Belated this year as we have in years past. Sign up anyway and select the option to be on Fight Gone Belated, so you can raise funds for BCF!
Ok, I’m sold. Where do I register?
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