Workout of the Day

FLOATER STRENGTH

3 Sec Pause Back Squat
1-1-1-1-1

Romanian Deadlift
8-8-8-8

Shoulder Press or Bench Press
3-3-3

4″ FFE alternating Barbell Reverse Lunges
8-8-8-8

Notes
Choose one lift and potentially a second DB/KB BW movement for a superset to round out your week

METCON

8 Rounds of:
:30 Double Unders
:30 Rest
:30 Bike, Calories
:30 Rest

Notes
This interval workout will take 16 minutes to complete and you should aim for challenging but consistent scores for all 8 rounds. Do not approach the bike intervals as all out sprints or you will be in a very bad way very quickly. Watch your RPMs and challenge yourself but don’t blow up.

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CrossFit Group Class Programming Template (WK7/8)

Fight Gone Bad Team Portraits!

Check out these amazing shots of the teams this year. Photos and photoshop done by the one and only Aaron W. AMAZING spirit this year from all the teams, you guys really knocked it out of the park!!!

Also, we raised an incredible $30,462.94 for the BCHS this years. An phenomenal year all around. Thank you to everyone who participated, volunteered, sponsored, donated or helped in any way big or small to make Fight Gone Bad 2023 such a success!!

Workout of the Day

Fight Gone Bad 2023

3 Rounds For Total Reps:
1 minute Wall Ball Shots 20lb to 10′ / 14lb to 9′ / 10lb to 9′
1 minute Sumo Deadlift High-Pulls 75/55/35lbs
1 minute Box Jumps 20″/20″/16″
1 minute Push Press 75/55/35lbs
1 minute Row
1 minute Rest

Notes
Perform 1 minute of work at each of the 5 stations. Move immediately to the next station after 1 minute. The clock does not reset or stop between exercises. One-minute break is allowed before repeating each round. One point is given for each rep, except on the rower where each calorie is one point. Each team member will start at a different station and rest at the same time.

Remember that the Fight Gone Bad Event Link has today’s heats, prizes, leaderboard and fundraising information!

Check out this recent post which has more information about the workout and today’s flow!

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CrossFit Group Class Programming Template (WK7/8)

Today is the day

Thank you SO much to everyone who registered, fundraised, sponsored and donated to today’s event. This is our 14th Fight Gone Bad and at the time of posting (6pm Friday) we have raised over $27,000 for the BCHS!!! This is an incredible achievement and we are SO proud of the CFSBK community for stepping up this year. It’s going to be an amazing day and we can’t wait to see you suffer in your costumes!

Remember that at 12pm were going to announce the winners and take a group picture so please stick around or come back!!

Finally, there is still time to donate if you havent already!!

Donate here!!

Workout of the Day

FLOATER STRENGTH

Back Squat
20RM

Romanian Deadlift
8-8-8-8

Shoulder Press
3-3-3
Push Press
3-3-3

4″ FFE alternating Barbell Reverse Lunges
8-8-8-8

Notes
Choose one lift and potentially a second DB/KB BW movement for a superset to round out your week. Tomorrow we have… FIGHT GONE BAD!

METCON

E2MOM x 5 Rounds
2 Wall Walks
6 Heavy DB Split or Power Snatches (alternating)
12 Heavy DB Swings

Notes
A few weeks ago we worked up to a heavy single on the DB Snatch. Use that as guidance to go heavier than you normally would on today’s workout. Each round should take you around :50-1:15 to complete.

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CrossFit Group Class Programming Template (WK7/8)

A living dead Amanda and Squid Game Jen during last year’s Fight Gone Bad

Fight Gone Bad 2023 is tomorrow(Sat)!

Check out yesterday’s post for all the details and check the Event Link for the schedule and information. We are currently at over $23,000 raised for BCHS what an incredible effort by everyone!!! Tomorrow is going to be amazing!

It’s also not too late to DONATE to the event yourself!

PRE ORDER THESE NEW HOODIES!

We have a new hoodie only available for preorder! We are taking orders until Monday and then they’re gone. If you want it, put in your order because we will not have extras!

ORDER HERE!

Workout of the Day

STRENGTH

4 Total progressive Sets of:

A1: 8 total 4″ FFE alternating Barbell Reverse Lunges

A2: Accumulate :30 in an L-Sit

Notes
Build up through 1 empty barbell and 4 total progressive supersets. Go heavier than week 5.

The :30 L-Sit hold should take 1-3 sets to complete. This is a lower time frame than the 1:00 holds we did 2 weeks ago, so choose a more challenging variation if possible.

METCON

For Time:
20 Strict Chin-Ups
Run 800m
15 Strict Chin-Ups
Run 800m
10 Strict Chin-Ups

Notes
The 20 Pull-up set should be performed in 2-4 mini sets. With 45 strict chin-ups, even if you have unassisted reps, you might need the assistance of a band to get through this workout so keep one on standby.
Modify the run distance to 550m if needed. This workout should be sub 15:00

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CrossFit Group Class Programming Template (WK7/8)

Last year when team “Metcon Gala” literally rolled out the red carpet for their entrance 🤣

Fight Gone Bad updates and notes

Hey everyone, remember to check the Fight Gone Bad 2023 link that has fundraising info updated daily, team information, heat schedule and a breakdown of this year’s prizes/sponsors. We are currently at over $21,000 raised for the BCHS!!! That’s an incredible total and we’re sure to keep climbing through the end of this week. Thank you to everyone who has fundraised or contributed to this amazing cause!

We are still looking for some volunteers to help entering the scoring through the day. The event is from 9am-12pm, please email crossfitsbk @ gmail.com if you can help, partial shifts okay too!

What happens day of?

Everyone has access to the heat schedule which includes both their competition time as well as when they are scheduled to judge another team. Every team has a one heat gap in between both of these times so they can either warm-up before their heat or not have to judge directly after. The doors will open at 8:30am and warm-up will be DIY in 608. We recommend teams coordinate a time to meet, get dressed up and warm-up. Anyone can come as early as doors open and we encourage everyone to stick around and watch the insanity! Invite friends and family too!

Directly after your heat ends you will take a group picture with a gym photographer in front of 608

At 12pm after the last heat ends we’ll have some words by the BCHS and then do the awards ceremony and group picture. If your heat is earlier in the day and you need to dip for a bit we encourage you to pop back in at the end!

Workout Options

“Fight Gone Bad” is:

3 Rounds For Total Reps in 17 minutes
1 minute Wall Ball Shots
1 minute Sumo Deadlift High-Pulls
1 minute Box Jumps
1 minute Push Press
1 minute Row
1 minute Rest

How do you perform the “Fight Gone Bad” workout and what are the options?
Perform 1 minute of work at each of the 5 stations. Move immediately to the next station after 1 minute. The clock does not reset or stop between exercises. One-minute break is allowed before repeating each round. One point is given for each rep, except on the rower where each calorie is one point. Each team member will start at a different station and rest at the same time. Teams that have 6 members will have two people start on the same station that are not using the same equipment. (different barbells, medballs) We will have two 20″ boxes and two rowing machines available for each team.

With the exception of the row, each station will have 3 standardized options that people can choose from:

• The Push Press and Sumo Deadlift high pull stations will have 75/55/35 lb bars available
• The Wall Ball station will have 20/14/20 medicine balls available
• The Box Jump station will have 20/16″ boxes available.

In order to compete for the top Rx’d prizes athletes will need to perform the workout according to the competition parameters:

• Men’s division will need to do 75lb barbells, 20″ box jumps and use a 20lb medball to the 10′ Target
• Women’s division will need to do 55lb barbells, 20″ box jumps and use a 14lb medball to the 9′ Target
• Athletes may start at any station and still be eligible for the top spot.

Otherwise, you can do any combination of the exercise options that you prefer. If you need something modified please ask any of the coaches before or during the event, otherwise, here are some common substutions:

• Wall Balls > Medball Squats
• SDHPs > Deadlifts or KB Swings
• Box Jumps > Step-Ups
• Push Press > DB push press or burpees

How do you score the “Fight Gone Bad” workout?
Score is the total cumulative number of repetitions completed of all movements in all 3 rounds.

What is a good score for the “Fight Gone Bad” score?
– Beginner: 150-250 reps
– Intermediate: 250-350 reps
– Advanced: 350-450 reps
– Elite: 500+ reps

Workout of the Day

ASSISTANCE

3 Progressive Sets:
12-18 Plate or DB Pull-Overs
Floater Exercise

Floater Options
A: 16 Weighted Reverse Lunges
B: 16 Double Kettlebell Deadlifts
C: 25 Tuck-Ups

METCON

Every 3:00 x 3 Sets
3 Shoulder Presses
15/2 Cals Air Bike

Every 3:00 x 3 Sets
3 Push Presses
10/8 Cals Air Bike

Notes
Every 3:00 perform the shoulder to overhead movement followed by a sprint on the bike. The presses should be progressive, adding weight each set if you’re able to. The bike sprints should be high effort every round. Your scores in this workout are your press weights and bike times separately.

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CrossFit Group Class Programming Template (WK7/8)

Charles and Lee putting in some Grunt work last Friday

Free Nutrition Seminar today at 12!

Gentle Nutrition: Nutrition without Diet Culture BS

Can good nutrition exist without food rules? Yes, but the truth is, to eat a little healthier we
need to chill out around food. In this lunchtime webinar, we’ll discuss what nutrition looks like
outside of the lens of restriction, differentiate between gentle nutrition and diet culture’s
version of nutrition, put nutrition’s impact on health into perspective and introduce a new
framework for thinking about healthy eating. You’ll walk away with a better understanding of
your body’s hierarchy of nutrition needs, evidence-based guidelines for what makes up healthy
eating patterns, and a few concrete examples of what eating well might look like. Come with
questions and/or feel free to send them to laura@whatweeat.nyc beforehand to make sure
they are addressed.

When: Wednesday, October 11th at noon.
Register in advance here.

After registering, you will receive a confirmation email containing information about joining the
meeting. Laura will send out a recording to all who registered shortly after the seminar is over
so no worries if you can’t make it live.

Laura Geraty, MS, RD, LDN
Laura Geraty is a weight-neutral registered dietitian, certified Intuitive Eating counselor,
personal chef and chef instructor based in Brooklyn. She earned her master’s in nutrition
communication at Tufts University’s Friedman School of Nutrition and completed her dietetic
training at Beth Israel Deaconess Medical Center, both in Boston, Massachusetts. Laura began
her nutrition career working as an outpatient dietitian at Boston Medical Center before moving
to New York where she transitioned to private practice. When not working with clients, you will
find Laura at one of our many neighborhood playgrounds with her two small kids, cooking in
her kitchen, or walking through Prospect Park.