« "Hotshots 19" | Main | Snatch Complex »

Rest Day

Dr. Fidler Aligned for his Deadlifts

Annoucing Fight Gone Bad 2013!!!

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 $34,000 for the Brooklyn Community Foundation.  BCF is a local organization that is dedicated to improving the lives of people in Brooklyn by strengthening communities through local giving, grantmaking and community service. This year, we'll be partnering with BCF again and hope to surpass last year's donation numbers.

Last year we had 130 members participating and this year we'll be capping it at 165.  Registration deadline is Friday 9/13/13 so sign up now!

When is Fight Gone Bad?
Saturday October 19th, 2013.  First heat beginning at 9am.

What is Fight Gone Bad?
Three rounds of:
Wall-ball, 20lb, 10ft / 14lb, 9ft
Sumo deadlift high-pull, 75/55 pounds
Box Jump, 20" box
Push-press, 75/55 pounds

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

What if I can't attend on Saturday 10/19?
Sign up anyway and select the option to be on Fight Gone Belated!  We'll do our best to coordinate a make-up date with those athletes that can't attend so that you can still participate in the fun!  You'll still get to create a team name, participate in fundraising and get a FGB tshirt!

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 because Brooklyn has been good to us, we want to help give back to the very community CFSBK is proud to call home.  That's why we chose to support the Brooklyn Community Foundation.  If you're not familiar with BCF, make sure you visit their website to check them out.  Or if you're lazy at least check out their list of Grantees and we're sure you'll find one or two not far from you!

Will there be a fundraising minimum? 

While we'd love everyone to make attempts to raise funds, there will be no fundraising minimum to participate.  However as in years past, there will be prizes awarded to the top Individual and Team fundraisers! 

Ok, you keep talking about fundraising but how should I do this and when should I begin?

Once our registration deadline ends on 9/13, we'll create teams consisting of 5 athletes.  Shortly after, athletes will get an email from us with their team assignments and all of the details to set up your fundraising page.  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 fundraising page HERE!)

What is this workout again? What if I can't do the workout Rx'd?
Here's Coach Glassman explaining FGB in detail.   And don't worry, we'll 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 will depend on how many total athletes/teams we have.  We will run 3 teams through the workout simultaneously and will have new heats starting every 20 mins.  Unfortunately, we won't be able to tell you exactly what time your team will be going until closer to the event.  We hope though 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!

Ok, I'm sold.  Where do I register?
Sign me up for Fight Gone Bad 2013!

CFSBK and Ragnar Again!

It's been too long since CFSBK has had a Ragnar team. Ragnar Cape Cod is happening next spring, so I'm putting out feelers now for how many SBK'ers and friends would be interested in joining a team.

What is Ragnar, you ask? It's a 200-mile relay over the course of a day and a half. You'll run, drive, and (maybe) sleep on a beautiful, flat course through Cape Cod, and kick back on the beach with your fellow racers when it's over. The 200 miles are split unevenly among 12 runners, so there's room on the team for both experienced distance runners and novices. For more info on the racecourse and how the relay works, visit their site.

Next year's race takes place May 9-10. If you're interested and/or have questions, email me at stellavision(AT)gmail.com. No commitments at this point, just putting together a list of interested people. I'll start asking for firm yeses (and money) closer to race day.

This is not just for SBK members -- if you have a friend whom you'd like to race with, have him/her email me too!
Top 5 Road Blocks in Paleo Paleo Movement
What happened after 2 years of using a standing desk Tricks Of The Trade
Super Mario Brothers In Real Life Parkour
Bring Your Lunch To Work NYT

References (1)

References allow you to track sources for this article, as well as articles that were written in response to this article.
  • Response
    Response: richard goozh
    Crossfit South Brooklyn - Workout of the Day - Rest Day

Reader Comments (18)

Nice shot Bekka. last Wednesday was easily one of the toughest workouts of the year. Good thing I had a solid partner coaching me through it. My shoulders probably could have been screwed in a bit tighter to stabilize my upper back.

August 30, 2013 | Unregistered Commenterj fiddy

The "me" in the Ragnar post is, well, me.


August 30, 2013 | Unregistered CommenterStella

i tried to sign up for fgb and it says "This is a required question" regarding the t-shirt size... but i swear I'm answering... anyone else having any difficulties?

August 30, 2013 | Unregistered Commenterariel c

@Ariel you have to pick a shirt size for both Men and Women's sizes listed. So, if you want a women's medium (for example) pick Medium under the women's sizes and "n/a" under the men's sizes.
Hope this helps!

August 30, 2013 | Unregistered CommenterCFSBK Front Desk

it sure does. thank you!

off to register before i can talk myself out of it.

August 30, 2013 | Unregistered Commenterariel c

To CFSBK Front Desk - I didn't see the "n/a" option on the t-shirt but I figured out that I needed to click both M & F t-shirt sizes. So I hit medium for both but I only need the men's medium. Can you switch that for me, please. (This being the problem of filling out forms w/o having finished my coffee).

August 30, 2013 | Unregistered CommenterRichard G

On the one hand, thank goodness I did Hotshots with partners (Danny and McKenzie (sp?)), because I couldn't have managed 7 strict chins for 6 rounds and doing the full volume of cleans would have been hella ugly.

On the other hand, I think I went too light on the clean for 10 reps/round (65# would probably have been better for the full monty). We did not split up the squats or the running.

Everything hurts now.

August 30, 2013 | Unregistered CommenterStella

Since I'm feeling so inspired by Stella's positive post ;), anyone want to do the Hotshots workout with me at OG tonight, around 7pm?? My good friend is a Hotshot firefighter, and I'd love to do the workout but can't make Saturday.

August 30, 2013 | Unregistered CommenterKate R

Worked out at 10 king st crossfit this am (aka my parents yard)

Warmed up with some DU practice (THANKS CRYSTAL AGAIN)

Then did what I told myself was a variation on Annie
5min DU attempts / 50 hollow rocks (4min/40, 3min/30, 2min/20, 1min/10)

Cash out:
bear crawl ladder, just so maybe a neighbor would see and think I'm weird.

I don't know when the last time I did a bear crawl was, I missed that day we did them somewhat recently but woah backwards bear crawl is rough but I'm thinking maybe it will help toward inversion stability shoulder strength, all that good stuff.

August 30, 2013 | Unregistered Commenterginacatto

6am with Mel and McD

Snatch: did #125 on the performance complex this week, trying to do squat snatches and just ending up doing power snatches, sometimes with an OHS appended. I hit all my reps as power snatches, but I'm trying to learn to get low and catch it at the bottom. Got good cues from McDowell and Mel. I'm going to take Mel's advice and practice some snatch balances.

HBBS: 8x3x185

Last rep in each set was starting to feel heavy, but there's definitely room to grow.

One lap Fartlek run.

August 30, 2013 | Unregistered CommenterAlex C

Noon class with Jess and McDowell
I attempted hotshots 19 memorial WOD by myself with a 95 pound bar.
I only got 4 full rounds and 19 cleans into rd5 before the cap.

I wish I had sage advice on what to avoid and what breaks down but I have none. Each piece changed through the whole Wod for me what was hard became ok and what was easy turned into a slog. The pull-ups however stayed easy (for me the whole time) your mileage may vary.

I do suggest going light to med. weight on the cleans because there are a ton of them unless you have we'll over the RX weight.

Good Luck

August 30, 2013 | Unregistered CommenterKeith w.

56 people has successfully signed up for Fight Gone Bad already! My apologies if the form wasn't intuitive. There is an n/a option in each row for men's/women's. Please select only one tshirt and size in whatever gender you'd like, then select n/a for the other. And don't worry if this gets messed up. Odds are we (or most likely your team captain) will confirm tshirt sizes again with you later.

August 30, 2013 | Unregistered Commenterlady fox


August 30, 2013 | Unregistered Commenterlady fox

noon class
2 lift thursdays on friday are the shit
worked up to 105 on the power snatch, i cant believe how good these feel! last week was my first post-foundations snatch exposure and i feel like they clicked for me instantly. maybe finally my russian genes are coming in handy for something other than a proclivity for substance abuse and a tendency to say inappropriate things in public.
LBBS @ 245x3x3. felt a little heavier than i wanted but went up relatively ok regardless. also i think i only rested like 2 minutes between sets.
signed up for FGB and almost instantly shit myself, thats probably normal.

August 30, 2013 | Unregistered Commenteruzef

oh and forgot about the fartlek mile. fun stuff. someone was smoking pot near union hotel but they were done by my 3rd lap so i couldnt get in on it, oh well.

August 30, 2013 | Unregistered Commenteruzef

Worked up to 75kg on the Snatch complex. Missed 77 twice but got a video so I know what corrections to make for next time!

HBBS - did 255 for a set of 8. Felt pretty solid, not much heavier than last week.

Fartlek mile was fun - not sure how fast I was going but nice to get some sprint work in.

August 30, 2013 | Unregistered CommenterDan L

OG for some Jerk Work

Rack Jerks
45x5 95x4 135x3 155x1 165x1 175x1 185xFx1 195x1 200x1(PR) 205xF,F

No drive left in the legs for the 205 attempts but I think it's there next time. Was going to attempt Elizabeth after but something was not working for both the cleans and the dips when warming up so I bailed on that. I think I still haven't recovered from all those damn burpees.

Lots of failed strict MU attempts and some handstand practice instead.

August 30, 2013 | Unregistered CommenterTodd

Did the Hotshot workout with Lauren tonight. She is a beautiful human being.

We did the first 2 (or 3?) sets of cleans at 55, then moved up to 65. My cleans need work, but really, I'm just grateful for my health tonight. The whole thing was awesome.

In other news, I'm curious how the creators of Natural Calm would feel if they knew their powders were being used as a mixer with vodka...

August 30, 2013 | Unregistered CommenterKate R

PostPost a New Comment

Enter your information below to add a new comment.
Author Email (optional):
Author URL (optional):
Some HTML allowed: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <code> <em> <i> <strike> <strong>