Fitness: Push Press 5 x 3 Linear Progression
Add 2-5 pounds to last week’s weight.
Performance: Rack Jerk 5 x 1
Hit 5 singles between 80% and 90% of your recent 1RM. If you’re feeling good then work at the 90% end, if you’re feeling off then work at the 80% end. Your work reps must be no lighter than 80% and no heavier than 90%.
Post loads to comments.
e4/6
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Start: 60 Kettlebell Swings 72/53 for time
Rest in the remaining time.
At 5 minutes: 500m Row for time
Rest in the remaining time.
At 10 minutes: 40 Burpees for time
Rest in the remaining time.
At 15 minutes: 30/20 Strict Handstand Push Ups or 30 Dumbbell Push Press for time
Post times and Rx to comments.
Congrats to everyone who competed in Fight Gone Bad 2014 on Saturday!
News and Notes
- Coach Arturo wants you to know about the Fit Wars 2014 competition in Freehold, NJ, on November 8th. Sign up before Wednesday (10/22) and get the early bird price of $80! Email Arturo [at] CrossFitSouthBrooklyn.com with any questions!
- Check out David’s interview in this great CrossFit Journal article from last week, “The Competitive Conundrum.”
- Our incredible photographers Asta F., Susan P., and Dan R. uploaded a bunch of amazing photos to our Flickr account from Fight Gone Bad 2014!
Community Announcements
- Happy birthday, Zach H.!
- Belated baby announcement: Congrats to Mike and Sarah J. had Asher Paul on Labor Day!
- Gina G. is leaving us to pursue her dreams in Austin, TX, and on her last night in town, she’s hanging out at Double Windsor in Park Slope and would love for you to join her: this Friday, October 24, from 7pm onwards. 210 Prospect Park West at 16th street!
CFSBK Olympic Lifting Program
What: An 8-week Olympic lifting cycle meeting twice a week with Coach Frank Murray and/or Heather Farmer in addition to 2 Open Gym or group class per week.
When: Tuesdays and Thursdays 10:30am to 12:00pm from 10/28/14-12/18/14 or Mondays and Wednesdays 8:30pm to 10:00pm from 10/27/14-12/17/14. (see full details below)
Price: $300 per 4 weeks, first bill due at sign-up and second bill charged automatically to the card on-file 4 weeks later.
AM Cycle
Tuesdays and Thursdays 10:30am to 12:00pm from 10/28/14-12/18/14
REGISTER HERE
PM Cycle
Mondays and Wednesdays 8:30pm to 10:00pm from 10/27/14-12/17/14
REGISTER HERE
CFSBK Endurance Program
What: An 8-Week intensive program based in the form and endurance needs for CrossFit Runners
When: Thursdays at 7pm and Saturdays at 11am, starting October 30th
Where: Determined each week between Prospect Park or Red Hook Track
Schedule and Pricing: $175 full-access to the 8-week program (including bi-weekly coached group sessions, benchmarking, training data, and full plan support and guidance)
Program begins on Thursday October 30th, 2014. Due to the progressive nature of the program, athletes will not be permitted to join after November 6th, 2014.
REGISTER HERE and LEARN MORE HERE
Final Scores from Fight Gone Bad 2014
Top Ten Teams
- The Paleo Breakfast Club 1,661 reps
- Wodtoberfest 1,630 reps
- Cobra Kai 1,619 reps
- Swolemates 1,612 reps
- In WOD We Thrust 1,593 reps
- Hot WODs 1,584 reps
- Degrawsi Junior High 1,568 reps
- The Texas Tuxedos 1,559 reps
- Fifty Shades of Cray 1,552 reps
- Lift and Let Gain 1,540 reps
Top Ten Females
- Coach Jess Fox 328 reps
- Coach MeLo 321 reps
- Coach JB 310 reps
- Coach Whit 298 reps
- Charlie N. 294 reps
- Kate R. 293 reps
- Danielle M. 286 reps
- Stella Z. 281 reps
- Sarah M. 280 reps
- Katie H. 279 reps
Top Ten Males
- Coach McDowell M. 350 reps
- Jason M. 331 reps
- Mario A. 324 reps
- Michael F. 322 reps
- Matt R. 318 reps
- Zach H. 315 reps
- Coach Arturo R. 315 reps
- Brad D. 315 reps
- Ryan F. 313 reps
- Brad L. 313 reps
VIEW ALL SCORING RESULTS HERE.
Top Ten Fundraising Individuals
- Erik B. $1,660
- Scott M. $1,350
- David O. $1,260
- Asta F. $1,175
- Richard G. $1,150
- Asha B. $1,026
- Matt C. $1,020
- Peter M. $950
- Ben W. $945
- Shawn T. $780
Top Ten Fundraising Teams
- Wall Ball Me, Maybe $3,841
- Swoldiersoffortune $2,840
- Menace to Swolbriety $2,730
- ¿DÓNDE ESTÁN MIS PANTALONES? $2,550
- In WOD We Thrust $2,458
- Gatto Vatos $2,060
- Wodtoberfest $2,027
- Lift and Let Gain $1,885
- Tomato Tabata $1,692
- Turn Down for WOD $1,677
VIEW ALL FUNDRAISING RESULTS HERE.
Because of Brooklyn Community Foundation’s Board matches, our total of $37,760 goes all the way up to $63,280!! We are so proud of you guys and all of your hard work! And a huge thanks to Brooklyn Community Foundation for being such a wonderful organization.
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There’s More to Life Than Being Happy The Atlantic
What’s Your Fitness Age? New York Times
AFTERGLOW—Lightsuit Segment Sweetgrass Productions
Retreat from the Water’s Edge New Yorker