CrossFit South Brooklyn

Established 2007

Fight Gone Bad 6

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Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

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.

Add your points and post them to comments.
Compare to  and 4.24.10 and 9.24.10

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It’s Here!

There are no group classes, teaser or Active Recovery today.  Our regular schedule returns on Sunday with a special post-FGB Active Recovery at 11AM.

Attention Bikers!  Please try and lock up your bike outside of the gym today. We anticipate more bikes than the gym can hold today so please do your best to find a place to lock up on the street or on one of the adjacent streets. Thanks!

Speaking of bikes.. We’re sorry to report that Coach Nick was in a bike accident yesterday (He’s okay!) but is banged up enough not to be joining us today.  Rest up and get well soon, Nick!

Thank You SBK for Making Fight Gone Bad 6 A Success

Today we took the lead in FGB 6 fundraising worldwide and right now stant at a $62,216.00.  We have surpassed last year’s total of $48,052 and in the last two years raised over $100,000 dollars for charity!!   Thank you to all of you who donated to help others in need.  You all rose to the challenge and have done something truly special.  Thank you for your hard work and generosity.

A Special Thanks to Matt U.

For the third year Matt U. has gone above and beyond the call of duty by putting SBK on his back and carrying us to the to fundraising spot for Fight Gone Bad.  This year he raised over 24,000 dollars has once again become the number one individual fundraiser in the world.  Thank you Matt for your dedication and for serving as an inspiration to us all.

Fight Gone Bad Scaling Options 

A: Mens Rx’d, B: Women’s Rx’d, C Additional Scale

Box Jump:
A/B: 20″, C: 16″, D: 12″
SDHP:
A: 75lbs, B: 55lbs, C: 35lbs
Wall Ball:
A: 20lb/10′, B: 14lb/10′, C: 10lb and/or 8′ or 10′ target
Rowing:
No Scales
Push Press:
A: 75lbs, B: 55lbs, C: 35lbs

If anyone has orthopedic conditions please let us know ahead of time and we can scale movements altogether too.

FGB 6 Heats/Schedule

The heats for FGB6  have been set and are available here.  Remember, each team has two assignments, one for their workout and another for judging duties.  The first heat kicks off at 9:30am today!  Good luck everyone!

Thank you to our Sponsors

A very special thank you goes out to all our sponsors for providing excellent prizes in this year’s FGB event!
lululemon athletica Brooklyn
O&M Co.
Bierkraft
Mission Dolores
The Left Bank
Living Well Medical
Knocked Out Cold Ice Cream
Brian Scott
And thank you to Quist Industries for the awesome FGB6 Shirts!

Comments

  1. Great day today with Team South Brooklyn. So great to see so many SBKers in the building at the same time. I hope everyone had fun, met some new people and got a sense of how close our tribe is. Thank you to all the volunteers and coaches for helping out, thanks to all the people (and dogs) who came to cheer on loved ones and thank you to everyone who helped get me through those burps

    Fight Gone Blur
    167, (+20lb weighted vest and 15 Burpees during the rest period)

    Everything was hard and slow, hearing people cheer during the burpees made it beyond worthwhile. I had a GREAT time during it. Despite my low score I felt like I really pushed myself.

  5. That was awesome! Fight Gone Badasses RULES (especially Mike Mishik, who is a BEAST).

    I want to kick myself in the ass for not getting my score before I left the gym. I guess that's what comes of going last — you're not thinking too straight when it's time to go home. 😛 Will the scores be left up on the board for a couple of days?

  6. FGB Rx'd 222 – I believe that may be exactly the same score as last time! Feeling smug about that given that I've been in the gym a lot less recently – I was expecting to really struggle. I paced myself and think that I might have been able to squeeze in a few more reps in the first round without suffering in the 2nd and 3rd. I've learned a lot about how my body feels during workouts in the last year that is helping me push but stay consistent rather than sprinting, dying and then throwing up afterward.

    Wonderful seeing everyone – that's the worst of being in the gym less frequently, I miss seeing you all.

    Great Shirts Paul & Becca – thanks!

  7. Rock on, fight gone badders!

    Last year I had been in foundations for maybe a week when FGB happened, and I dragged Jon over to the gym to watch, and got tears in my eyes taking in the ferocity of love and support in the room as everyone shouted and cheered for each other. Super disappointed not to be there today adding my voice to the cacaphony, but I'm sure everyone rocked it out as usual, 'cause our gym is packed full of inspiring peeps.

  8. I'm really glad to have participated in FGB. It was tough, but I was happy to have something to work towards conditioning wise.

    I had to scale the wall ball to 10# due to my previously sprained arm which is still giving me trouble. In fact I did wall balls for 20 seconds last night and re-injured it a bit so I figured under duress, I'd better play it safe and not completely wreck it again. Everything else was R'xd.

    Scored 224. Rd 1: 94, Rd: 2 67, Rd:3 63.
    Obviously I've been training to do one round! My time domains have been less than 5 minutes throughout so it's not too surprising. I'm just glad I got my conditioning up enough to complete this thing.

    Great to be at the gym with everyone, but next time I want to get it over with. Going last was hard for me because I was nervous, making the build-up long…

    Thanks to my super team the Badasses and especially our captain Mike who not only scored an incredible 394ish, but was super helpful with all aspects of the event.

    And thanks again to Stella for brining the team together and feeding us an awesome dinner.

  9. 223. About right, all things considered.

    Thanks Jeremy for the coaching and the chocolate milk.

    Thanks Matt for the awesome fundraising.

    Thanks everyone for making CFSBK a one of a kind place!

  10. 316 as Rx'd. PR by 10 points. Intentionally started on my weakest movements (wall-ball then SDHP) in order to challenge myself to break 300.

    Great job on the fundraising Matt!

    Awesome showing by my teammates, "Your Worst Enema" 1350 team score all as Rx'd

    Can't wait til next year!

  11. FGB + 20lb vest and 15 Burpees during "rest". Thanks to Kevin R 1…

    209 and worth every penny

    A great day for a great cause. It would have been in that 9th heat though, it was pretty quiet at 9:30 am…

  12. 287rx, which ties my PR from a year ago.

    Disheartening in some ways – I've been chasing 300 for a long time now, and it always seems just out of reach. I pushed myself harder today than I think I ever have in FGB before – I can't really remember the 10 minutes or so after the workout, just people telling me to go here and there to take pictures, and all I really wanted to do was lie the hell down.

    On the other hand (the hand I'm choosing to focus on), the fact that I tied my PR from last year is encouraging – considering the year that it's been (especially lately). All I need to do is get 5 more reps per round – probably on the push-press, which has always been my achilles heel – and I'll get 300 next time. Does CFSBK only do FGB once a year?

    Many thanks to all the organizers and all the participants. It was a hell of an event, unlike anything I've seen before at any other CF gym. Made me proud to be a part of it.

  13. Great day at the gym. FGB was really fun. As per usual, Jess Fox is my idol and I want to be like her when I grow up. Not only because she came up with great outfits for us to wear, but she killed this workout and gave me lots of good tips and pointers. Thanks Jess!

    35 lbs SDLHP – 24 – 18 – 19 = 61
    16" Box Jump – 14 – 13 – 12 = 39
    55/45 Push Press – 11 – 9 – 15 = 35
    Row – 6 – 3 – 6 = 15
    10 lbs 8 ' Wall Ball – 14 – 13 – 12 = 39
    =191

    I think I had more in me and could have done a little better. But for my first time, I'm happy. Next year I want to do it RXed and break 200.

  14. fgb score was pretty sad this year. went out hard i thought if i did 40/20 on the box jumps and push press every round i'd be at 180 right there and then i'd be good, but 2nd round i was just done and didn't even come close. oh well.

    193

  16. MISSING: gray Pendlay DO-WIN Weightlifting Shoes

    My feet are lonely. Anyone see my shoes? They went missing from the changeroom sometime between Thursday evening (9/15) and Tuesday evening (9/20). They call the inside shoe case home (bottom half, top row, left box.) They're in new condition – unfortunately no markings (my bad).

    Thanks, guys!

    Antoine

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