Farmer Carry

5-7 Sets x 10 Seconds (as heavy as possible)

Rest 1:30 – 2:00 between sets.

Post loads to comments.
Week 6 of 6

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3 Rounds for Time:
50 Double-Unders
15 Hang Power Snatches 75/55
10 Burpees

Modify the Dubs to Alternating Foot Steps or 2x Singles as needed. The barbell should be light and unbroken. 

Post time and Rx to comments.

How does Belle erg? Very carefully and with a little help from a Backstreet Boy! Fight Gone Bad photos from Robert C. and Thomas H. are up on Flickr, and more are on the way… 

Fight Gone Bad 2019 Results

This year we raised a total of $22,733 for the Sunrise Movement. We’re so proud of you guys and all of your hard work! You rule. Thanks to everyone who organized, judged, fundraised, competed, or otherwise pitched in in any small way. And a huge thanks to the Sunrise Movement for being such a wonderful organization and sending representatives to the gym on our big day. There’s still time to donate if you haven’t had the chance!

Top 25 Fundraising Individuals

1. Charles S. ($4,185)
2. Katherine D. ($3,036)
3. Mike I. ($2,425)
4. Jackie W. ($925)
5. Patrick S. ($900)
6. Coach David ($714)
7. Tim R. ($650)
8. Mary M. ($641)
9. Ashima C. ($580)
10. Meredith S. ($471)
11. Jody P. ($420)
12. Joseph S. ($42o)
13. Rachel H. ($400)
14. Jen K. ($371)
15. Andre L. ($350)
16. Keith W. ($340)
17. Lauren M. ($325)
18. Amanda G. ($255)
19. Jennie K. ($250)
20. Steven N. ($250)
21. Jay R. ($225)
22. Coach Jess ($225)
23. Caroline S. ($220)
24. Stella Z. ($200
25. Paul B. ($200)

VIEW ALL FUNDRAISING RESULTS HERE.

Spirit of Fight Gone Bad Awards

1. PR Princesses
2. Wim Hof and the Cold Showers
3. Big Soda and the Simple Sugars

News and Notes

• The 2020 CrossFit Games season kicks off this Thursday with the Open! Are you registered yet?!
• What were your favorite moments of Fight Gone Bad 2019? Tell us in the comments! 

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Play May Be a Deeper Part of Human Nature Than We Thought Scientific American
Ideal Body Weight Is a Deceptive Goal Breaking Muscle

Snatch

Every 2:00 for 10 Sets:
Snatch or Power Snatch

Choose to perform either full or Power Snatches and build to a 1RM for the day without compromising position. No “do overs” if you miss a rep. If you miss it twice, drop in weight. Press-outs are missed lifts. If you’re newer to the lift then work up to a few heavy sets of 2 Snatch Deadlifts + 2 Hang Power Snatches. 

Post loads to comments.
Week 6 of 6

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4 Rounds for Quality:
400m Jog
15 Russian Kettlebell Swings 24/16kg
10 Goblet Squats 24/26kg

Perform today’s piece at an aerobic pace as you’re been doing on Tuesdays during this cycle. Use nasal breathing a way to gauge that you’re staying aerobic. Modify the distance on the runs and/or the kettlebell load as needed to this end. The kettlebell work should be light for you and unbroken. You should finish this workout feeling like you could have done another few rounds at the same pace. 

Post work to comments.

Friday Night Lights 20.1: Mark Your Calendars!

Our first Friday Night Lights event of the Open goes down this Friday, October 11th starting at 7:00pm. This is a great way to take on 20.1 in a super-fun, high-energy environment!

Everyone is welcomed to participate. Everyone who registers for the Open this year will be assigned to one of our intramural teams. Get ready to throw down! The high fives will be plentiful.

We invite everyone to come out and cheer for your fellow CFSBKers! BYOB, if you’re into that.

Please note that we’ll be offering 4:3opm and 5:30pm classes on Friday nights throughout the Open, but Friday 6:30pm classes will be cancelled for the next 5 weeks. Because Friday is no longer a scheduled rest day, we’ll be running the Open Workouts only during Friday Night Lights and Saturday group classes. You can, of course, also do the workouts during Open Gym.

If you haven’t registered for the Open yet, there’s still time to support your community and get in on the fun! Go here to sign up.

News and Notes

• Photos from Fight Gone Bad have started to go up on our Flickr account. More to come!
• Put yourself in the expert hands of a certified Wim Hof Method Instructor to learn the 3 pillars of the Wim Hof Method: Breathing Technique, Cold Exposure, and Commitment. Find out how you can utilize oxygen and cold exposure to optimize body & mind, and learn about the underlying physiology. This time around we’re offering two different seminars, a full Fundamentals Workshop on October 19th and a 2-hour session on October 26th for those who have already taken the Fundamentals seminar.
• Our in-house massage therapist Leah D. will be away at the USA Powerlifting Raw Nationals from October 16th to October 21st. Be sure to get your appointment in before she leaves!

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How to Watch 20.1 + Expert Predictions Morning Chalk Up
Yes, Life in the Fast Lane Kills You Nautilus

Single Leg Romanian Deadlift / Push Press Superset

A1) Rear Foot Elevated Single Leg Dumbbell Romanian Deadlift
3 x 6-8 @ 4111

Heavier than last week if able.

A2) Barbell Push Press:
3 x 3-5 @ 11X1

Heavier than last week while still able to use the prescribed tempo. 

Sumo Deadlift

3 x 3-5 @ 2111

Use a double overhand grip and control the tempo, using a switch grip only if you need it. Hook grip is preferred over switch grip. Here’s a useful demo video. Note the more natural tempo this week on both the Push Press and Sumo Deadlift. 

Post loads to comments.
Week 6 of 6

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Cash Out

21-15-9:
Barbell Curls

Hold a Long Lever Plank for 1:00 between sets.

Post work to comments.

Doing the Open this year? Sign your name on the board in 597! 

Register for the 2020 CrossFit Games Open!

The 2020 CrossFit Games season kicks off this Thursday with the Open! As you may know, the CrossFit Open has moved from the spring to the fall, and we’ll be bringing back our full slate of events over the next 5 weeks. Rory McKernan explains what the Open is in this video from a couple years ago, but here are 5 really good reasons why you should participate:

1. As in years past, there will be both Rx’d and Scaled versions of each workout. So don’t fret if you don’t have those Pull-Ups or Muscle-Ups or What-Have-Yous yet.

2. We’ll be running the CFSBK Open Intramural Team Competition again this year, and you’ll have to be officially registered for Open to take part. This competition aims to promote a healthy community rivalry and provide motivation for all Open competitors to perform their best each week.

3. FRIDAY. NIGHT. LIGHTS. Once again this year, we’ll host a super-fun throw down each Friday night of the Open. Check out some of our photos from this past spring here and here!

4. Competition is fun and good for you, even if you’re not the competitive type! Read Coach Fox’s blog classic “Why Compete?” That about sums it up.

5. The Open expresses the fundamentally democratic spirit of CrossFit. It’s easy to forget about that when you watch incredible athletes doing incredible things in the Games. But in the Open, everyone has a chance to prove something to themselves, and at CFSBK, we’re lucky to be able to do that in an environment in which your fellow athletes will cheer you on, whether you’re a veteran, a rookie, or somewhere in between. If you’re thinking about doing it, do it!

The first workout will be announced this Thursday night, and you’ll have until Tuesday the 15th to register. Go HERE to join us! 

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Make the CrossFit Open Work for You Morning Chalk Up
Wild Rice’s Refusal to Be Domesticated JSTOR Daily

“Rest-Pause” Pull Ups

1 x 45

The “Rest-Pause” method involves doing multiple challenging but sub-maximal effort sets. Using the same load or level of assistance as in Week 3, perform the prescribed reps as quickly as possible in sets of 1-3 reps at a time, resting as needed between sets. Practice relaxed “ribs down” breathing during your rest periods. The key is to remain shy of muscular failure and not push into and beyond it.

Post work to comments.
Week 5 of 6

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20 Minutes for Quality:
5-10 Strict Toes-to-Bars
50′ Sled Push
1:00 Bike
65m Single-Arm Farmer Carry

If you’re beat up from “Fight Gone Bad” then take ‘er easy today. Modify Toes-to-Bars to Hanging Leg or Knee Raises as needed. The sled should be heavy but moving. Easy spin on the bike. Unbroken on the carries. 

Post work to comments.

Fight Gone Bad 2019: Thank You!

Thanks to everyone who competed, cheered, volunteered, and, most importantly, helped us raise $22,398 for the Sunrise Movement, far surpassing our original $20,000 goal! (That figure doesn’t include the proceeds from the sales of Tom S.‘s delicious foods. Thanks, Tom!) Special thanks to the following sponsors for donating prizes: Brooklyn Brewery, Threes Brewing Company,  Shake Shack, Cafe Grumpy,  ThirteenFit Apparel, Puori Supplements, Littlefield, Bear Komplex, Kick Axe, Crossfit Linchpin, Chameleon Coffee,  Left Bank, Fleishers Craft Butchery, Abbotsford Road Coffee, Hungry Ghost Coffee, Herondale Farm.

We’ll have the full results from the event up on the blog this week. In the meantime, sign up for the 2019 CrossFit Open!

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10 Questions You’ve Always Had About Kettlebells BarBend
How to Find Your Climate Candidates Outside

“Fight Gone Bad”

Three Rounds, As Many Reps as Possible, of:
Wall Ball Shots 20lb-10’/14lb-9′
Sumo Deadlift High-pull, 75lbs/55lbs/35lbs
Box Jumps, 20″
Push Press, 75lbs/55lbs/35lbs
Row

In this workout, you move from each of the 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.

If you think you’ve got a top 3 score in you and want to go for the CFSBK Leaderboard, please let one of the coaches know ahead of time so we can communicate with your judge. Remember that to get on the board, you need to start on the Wall Ball station and that Step-Ups are considered a scale for the Box Jumps.

Add up your points and post them to comments.

TODAY: Fight Gone Bad 2019

Today’s the day! To see details about the movement standards and flow of the day, please refer to yesterday’s post. 608 will be available for warm-ups all day.

ALL CLASSES ARE CANCELLED TODAY, but we will be offering Open Gym from 12:30pm to 3pm in 608. 

Friends, family, and well-wishers are all welcome at the gym. Please note that bike parking might be tight on Degraw.

8:30am: Gym Opens
9:00-1:10pm: Fight Gone Bad Heats
1:30pm: Group Photo!
Awards Ceremony

Fundraising Totals

CFSBK has raised just under $19,000 for the Sunrise Movement, putting us within striking distance of our $20,000 goal. Check out our CrowdRise page to see who our top teams and individuals are headed into the big day. The race is still tight, and there are great prizes for the top fundraisers. All final numbers will be pulled from CrowdRise at 1:30pm. If you can, send one more email!

Thanks to Our Sponsors

Many thanks to the following sponsors for donating prizes: Brooklyn Brewery, Threes Brewing Company,  Shake Shack, Cafe Grumpy,  ThirteenFit Apparel, Puori Supplements, Littlefield, Bear Komplex, Kick Axe, Crossfit Linchpin, Chameleon Coffee,  Left Bank, Fleishers Craft Butchery, Abbotsford Road Coffee, Hungry Ghost Coffee, Herondale Farm. 

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Good luck today, everyone! Let us know how it went in the comments!