« Fight Gone Bad 2013 | Main | WOD 10.17.13 »

Rest Day

David doing 15 Burpees during each rest period and the entire workout in a 20lb weighted vest after meeting his fundraisng goal.

Tomorrow's Schedule

Please check the heats below to see when you're competing and judging tomorrow. Plan to arrive at least 20 minutes before your heat to get registered and ready.  Your team captain will be collecting money ($20pp) and picking up shirts at the front desk when everyone on your team arrives. Immediately after your heat there will be a team portrait taken outside, look your best! At the end of the day we'll have an awards ceremony and group picture. We encourage everyone to hang out, drink beers (provided by the gym) and cheer on the other teams. If you're in an early heat, please hang out and then try to make it back for the awards ceremony... especially if you're going to podium. The Brookyn Community Foundation will also be introducing themselves and talking about the foundation throughout the day.

8:30am Gym Opens
9:00-2:00 Fight Gone Bad Heats
2:15 Awards Ceremonies
Afterwards some folks will trek to Draft Barn on 3rd between 12th and 13th for some food and (probably more) beer.

Top 3 Individual Fundraisers
Top 3 Team Fundraisers
Top 3 Rx'd Male and Female Competitors
Top 3 Team score totals (mixed Rx'd and Scaled)

Updated Movement Standards

Everyone competing in Fight Gone Bad tomorrow also has a judging assignment slot. Please come familiar with the movement standards so you can accurately perform and judge the workout. We'll review day of too.  This year we're going to update two movement standards to reflect what you've seen in the gym and in CrossFit competition. First, the box jump is now a Games standard box jump, which means you'll need to show extension and control at the top of every rep as opposed to being able to reach extension as you jumped off. Secondly, the ladies Rx for Wall Ball is going to be 9' tomorrow.  In years past, we've observed a disproportionate amount of females having to compete scaled just because the Wall Ball standard. If you're a purist, you can still go for the 10' line, but scoring for tomorrow's event and the CFSBK leader boards will now be as stated above.

Box Jump: Demo Video
Men's Rx: 20"
Ladie's Rx" 20"
Additional option: 16"

Start: Standing on Ground
Finish: Standing on top of the box with knees and hips fully extended and under control. Athletes may bound or step down. Step ups are also acceptable.

Sumo Deadlift High Pull: Demo Video
Men's Rx: 75lbs
Ladie's Rx" 55lbs
Additional option: 35lbs

Start: Both plates on ground
Finish: Knees and hips fully extended and barbell at approximately collar bone height.

Wall Ball: Demo Video
Men's Rx: 20lb ball, 10' target
Ladie's Rx" 14lb ball, 9' target
Additional option: 10lb ball, optional target


Start: Hip crease dips below parallel
Finish: Ball hits ABOVE target line

No Scales
No ROM Standards

Push Press: Demo Video
Men's Rx: 75lbs
Ladie's Rx" 55lbs
Additional option: 35lbs

Start: Bar in a racked position in front of shoulders
Finish: Knees, hips, shoulders and elbows fully extended with the barbell above the shoulders

Don't be afraid to call a "No Rep" on someone if they're not meeting the standards! You'll be doing them and the event itself a favor.

Because of the new standards, we're going to reset the FGB leaderboard at the gym. If you think you've got a top 3 score in you, please let one of the coaches know ahead of time so we can communicate with your judge.
Team CFSBK had raised over 33K for charity! Check out the leaderboard to see who our top teams and individuals are so far.

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Reader Comments (30)

what is Fridays WOD for those of us that isnt doing Thursdays WOD?

October 18, 2013 | Unregistered Commenter..

@ Anonymous -

ALTERNATE FRIDAY WOD for those who came on Thursday and AREN'T doing FGB

25 Wall Ball
25 KB Swings 53/35
25 Box Jumps 24/20
Rest 1 minute after each round

Those who came on Thursday and ARE doing FGB

Work up to a moderately heavy triple.

8 DB Bench Press, heavy
8 ea DB Reverse Lunge, heavy

October 18, 2013 | Unregistered CommenterFox


Can you please confirm whether or not step ups are acceptable as *Rx* movement? Because when I asked about this last night, I got the following answer: "Step ups are still allowed but that would be considered a scaled version, not rx'd." But I've since heard that others have been told otherwise, and the wording above doesn't quite make that clear.

October 18, 2013 | Unregistered CommenterStella

I really love that draft barn is 1/2 a block from my apartment so I can just crawl over.
any pre-game/post-game madness, I am happy to host.

tomfoolery required.

October 18, 2013 | Unregistered CommenterGracie

Not that I am complaining but I thought box jump in FGB was 24" for men.

October 18, 2013 | Unregistered CommenterBob S.

Googling shows that the main site and affiliates use the 20" box jump standard although interestingly Wiki Athletics says 24" is the standard. But 20" it is- and I am glad.

October 18, 2013 | Unregistered CommenterBob S.

Since we'll be using Games Standards, and step ups were allowed for 13.2, they will be allowed for Fight Gone Bad as Rx'd. The Rx for both men and women is a 20" box.

October 18, 2013 | Unregistered Commenterlady fox

Also, your team captain should have sent you a friendly reminder about your heat and judging start time as well as confirming your station start. If you didn't receive this, you have my permission to give them a little nudge.

October 18, 2013 | Unregistered Commenterlady fox

Great to hear that step-ups will be allowed! Looks like i will be going Rx tomorrow!!!

October 18, 2013 | Unregistered CommenterBeccaWolf

so now that there are step ups....I guess FGB is going to be my first Rx'd WOD....? um.

October 18, 2013 | Unregistered CommenterGracie

thanks coaches for the awesome music last night!

October 18, 2013 | Unregistered Commentermichele ma belle

It will be the first Rx'd WOD for me too!!! There was no way I was going to be able to hit the 10 foot target so I am really happy about this!

Just back from a private session with Noah, working on cleans, and I am so excited! On Wednesday I could barely do 83# properly and today I got to 98#. I am not sure exactly what it was that Noah said- a combination of many things, no doubt- but something clicked! 103# was just too heavy but even the fact that I could almost do it is pretty amazing! Thankyouthankyouthankyou!!!!

Melissa helped me to come up with a strategy for tomorrow as well- a very productive morning for me so far.

October 18, 2013 | Unregistered CommenterCharlie

Deadlifts are my heart and soul.

October 18, 2013 | Unregistered Commenterariel c

oh hai (i saw fox do this once)

This is for cat people

October 18, 2013 | Unregistered Commenterginacatto

We heart you too, Ariel.

October 18, 2013 | Unregistered CommenterDeadlifts

okay that just made my day.

October 18, 2013 | Unregistered Commenterariel c

Any recommendations for a crossfit in San Francisco? Already been to Kelly Starrett one in Presidio. Want to try another. Thanks.

October 18, 2013 | Unregistered CommenterJoy

I'm SO happy that I'm not doing a weighted vest or burpees this year. I think.. that just means I'll have to actually push harder. I hate FGB (the workout) I love FGB (the day)

October 18, 2013 | Registered CommenterDavid Osorio

We love you and Deadlifts too, Ariel C

October 18, 2013 | Unregistered CommenterHeartandSoul


October 18, 2013 | Unregistered CommenterWeighted Vest

6am with Nick and McDowell. Did yesterday's workout with jumping pull-ups (16' box + 25# plate) and sit-ups. Finished in 20:59.

Can't wait for FGB! WBs will still be tough, but not quite as demoralizing as I was expecting :)

So, I've been delaying posting about this since I'm a bit sad/in denial, but here goes: I'm moving to the Jersey Shore next week and unfortunately will no longer be a regular at CFSBK after next week. But I still plan to hit up CFSBK every once in awhile so I won't be a total stranger!

Thank you to everyone in the CFSBK community for being the best. I'm so lucky to be a part of it, and my life is immeasurably better for having walked through the doors at SBK and meeting all of you. Special thanks to the coaches and all the 6am'ers - I will really miss waking up bright and early to hang out/workout with you all. And to all the Sporting Tacos (SBK softball, soccer, and football teams), I hope I can still play with you or at least cheer you on!

I'll be having a good-bye party next Saturday, October 26 @ 8pm at Roebling Inn (97 Atlantic Ave., Brooklyn). I'd love it if folks can swing by! Otherwise, I'll see you tomorrow or next week or during a visit to Brooklyn. And if you want to visit Asbury Park, NJ, just let me know! Visitors always welcome! (rebecca.carvalho@gmail.com)

October 18, 2013 | Unregistered CommenterRebecca C

Oh weighted vest, we won't be lonely for long. Someone special will sweat upon us soon enough. #charliebrown

October 18, 2013 | Unregistered Commenter#lonely

Oh no Rebecca! The 6am class regulars will definitely miss you!

October 18, 2013 | Unregistered CommenterMattyChm

Hey all FGB teams,

As of right now (4:30pm Friday night), I have every team tomorrow at 6 people. I still have potentially 3 waiting so again let me know ASAP if anyone else has dropped out. On the other hand, if 3 more people want to join this would complete a team that would go at 1:20pm. Email me at info@crossfit... If interested ASAP.


October 18, 2013 | Unregistered Commenterlady fox

Went bouldering with Todd today.


A few missed ascents in there and I couldn't get the last V2. Grip felt a little fried from muscle-ups, not the smoothest climbs for me today but overall fun.

October 18, 2013 | Registered CommenterDavid Osorio

Weighted Vest, I've moved on, I'm sorry. It's time to find another lover, from the looks of it you've got a potential suitor.

October 18, 2013 | Registered CommenterDavid Osorio

Surprise deadlift work this morning:

135x5, 225x5, 315x2, 365x1, 395x3, 425x1 (PR 15#)

395 felt so good I figured I'd go for a single. 425 went up pretty smoothly. Probably had another 10-15# there but I decided not to test my luck.

55, 65, 75, 75, 75 for the bench
55 across for the lunge - didn't want to be overly sore for FGB tomorrow

October 18, 2013 | Unregistered CommenterDan L

Great to be around Brooklyn today and mosey on in to Open Gym.

I've had kipping muscle ups on the brain since seeing yesterday's work-out and making the transition on a random strict MU attempt yesterday (first attempt in a while), though without locking out the dip.

First, spent a little time playing around with kipping MUs.
Great to have lots of people chime in to help me figure out the movement. Thanks Spencer, Jake, Todd, Crystal, Ken and Josh -- helpful to have different perspectives.
I got through the transition once. The dip wasn't there, but I got a little sense of what it feels like to go through.
Also got some tips/ideas that resonated and that I'll be thinking about when I have an opportunity to really go at it.

Then, a version of Thursday's work-out in low-key fashion with dips in mind:
5 rnds in about 18 min of:
400m run
6 dips (red band)
12 kipping pull ups (these felt like lead)

October 18, 2013 | Unregistered CommenterLauren

Today's blog comments win the Internet.

October 18, 2013 | Unregistered CommenterStella


242x3, 242F. Crossfitting yesterday made me weak and pathetic today.

Snatch W/ Pause below the knee

Clean Pulls@374 3x3
Squat@330 3x3

October 18, 2013 | Unregistered CommenterJakeL

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