CrossFit South Brooklyn

Established 2007

Rest Day

Posted on

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Are you ready?

Fight Gone Bad Movement Standards

Concept 2 Rowing:
Range of Motion Standards: None

Wall Ball:
Range of Motion Standards: Squat below parallel, Medicine ball hits above bottom border of target.
Scaling Options:
Men's RX'd: 20lb ball, 10ft Target
Women's Rx'd 14lb ball, 10 ft Target
Additional Options: 10lb ball, 8 ft Target

Sumo Deadlift High Pull:
Range of Motion Standards: Both Bumpers on the floor, end at full knee and hip extension with the barbell at collar bone level and elbows above hands.
Scaling Options:
Men's RX'd: 75lbs

Women's Rx'd 55lbs

Additional Options: 45lbs

Box Jump:
Range of Motion Standards: Feet start on the floor, Jump or step onto box and end with full knee and hip extension above box
Scaling Options:
Men's and Women's RX'd: 20"
Additional Options: 15"

Push Press:
Range of Motion Standards: Barbell starts racked on shoulders, ends overhead with full elbow, hip and knee extensions, ear should be visible from profile view in front of the upper arm
Scaling Options:

Men's RX'd: 75lbs

Women's Rx'd 55lbs

Additional Options: 45lbs


Scoring

Each competitor will be assigned a judge from a different team to count reps and police the range of motion standards.  If you've got any special issues with a movement please be sure to communicate it to your judge before starting the event.  Judges are expected to hold their athlete to the standards listed above and count reps out loud during each movement.  If an athlete fails to hit any of the standards the judge will call "Foul".  Fouls are not debatable, focus on hitting the next rep with full range of motion.

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CrossFit Woman Fights off Attacker

Comments

  1. Did a tune-up mini-WOD yesterday:

    Three rounds- 10 SDHP 95#, 10 pullups, 10 push press 95#

    Interupted by student. Time shall remain forever unkown.

    I’ll do something similar today. I’m excited and nervous for tomorrow and looking forward to getting back to working out at CFSBK.

  3. Good luck tomorrow, everyone!

    Currently home with a fever…so I can’t help out this evening as planned:(

    On the bright side, now I have an excuse for toppling over during the LBBSq demo last night.

  4. Hey Guys,

    Would love to come by tonight and help but Im doing some shopping for my son’s birthday party on Sunday.

    Feel free to stop by after class on Sunday and bring some Paleo treats for my non paleo friends.

    Right now there says 40% chance of rain, but we’re planning to do it anyways and hoping for the best.

    Itll be at Prospect Park at Wollman Field (the other side of the park). Should be some GOOD Thai and Guyanese food (non-Paleo of course).

    Ill give more details Sat and Sun.

  7. I kind of figured everyone would go to sheep station however I have been wanting to try the brunch @ buttermilk channel for a long time also….

  9. What does everyone think about going to Marias again? It can accommodate a large group, is priced reasonably and is super close.

    Butter Milk Channel is great, but it’s pretty expensive and all the way in carroll gardens (right by my house)

  10. Maria’s sounds good. Zero commute. I’ll be pretty ready for a cold, salty, limey, Michelada after FGB…electrolyte replacement!

  14. Pre Fight Meal:

    Indian FoodMushroom ShaagChicken Tikka KebabBeef ShagotiCurry Vegetables

    Tried my best to stay away from the nan and rice–but I failed a little bit.

    Tomorrow “we dine in hell!”

  15. hey everyone – Really late notice, but Team 10 needs another member!

    Shaun had a death in the family and cannot be there tomorrow. Our condolences go out to Shaun and his family during this time.

    If anyone wants to cowboy up and join myself, Jacinto, Jenna and Charmel – post here and show up ready to fight tomorrow!!

    Team 10 will be going in the last heat, but judging the first.

    Who is in?

  18. Best to Shaun and his family, our thoughts are with you.

    if we can “tag team” for team 10, i’d do one round or one event, like row 🙂

  20. Good luck everyone! I did FGB last Wednesday and still feel exhausted.

    Training today:

    Morning session:5 breast-stroke swimming intervalls (2 lanes on, 1 lane off)Mental note: I hate water.

    Evening session:Grace (30 Cleans & Jerks @ 135lb)Didn’t have a stop watch but I guess it took longer than 15 minutes.

  21. Thoughts and prayers go out to Shaun and his family.

    Brian, I’d also ‘tag’ in on a round or event with you guys if you like that idea.

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