Snatch: 5 attempts between 80-90% of your best recent snatch
Not a 1RM day. Goal is zero misses. If you have a tendency to recover by walking forward then sit in the catch for a few seconds before standing.
Exposure 5/8
Post loads to comments.
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5 Rounds Not For Time, or 20 minutes:
5 each side, Contra-lateral Overhead Reverse Dumbbell Lunges, as heavy as possible
10 Supine Ring Rows (or as challenging as possible)
25 Hollow Rocks
Post rounds and Rx to comments.
Look at all the side-splitting fun you could stand to lose by not participating in Fight Gone Bad! REGISTER NOW | Photos from last year’s event by Dan R., Asta F., and Susan P.
PSYCH! You Still Have Time to Join the FGB Madness!
There are still a spots left for Fight Gone Bad, so we’re extending the deadline for you to register. We only keep repping this out because it’s bascially the coolest day of the year at CFSBK, and we don’t want you to miss out. Read more here, sign up here.
Check out some comments from last year’s participants…
FGB was amazing. It’s amazing to have discovered a healthy, dedicated, and compassionate community. I’m so impressed by the amount the gym raised that will go directly to our own community and the neighborhoods that need the investment the most. I’d recommend this gym to anyone in a heartbeat. —Allie B.
FGB was a ton of fun. I did better than I was expecting to (246 reps) and the camaraderie and good vibes in the gym throughout the day was great to experience. Well done and thanks for putting together such a great event! –Shawn
(my first) FGB was SO fun!! so many good vibes! thanks to everyone for making it such! despite in going in such the first heat in a relatively empty gym, so happy to have had some cheerleaders (including my awesome judge, kate r.) and my awesome team! did it RX’d despite my looming cold and woke up not feeling so hot! happy to be resting right now!!! –Cam
Rowing turned out to be my biggest FGB improvement this year over last with a round of CRASH-B’s under my belt. … Seriously, it was a very fun day — congrats to all of my Badger teammates, Hayley, Jun, Noah, Josh and Sarah, you guys were all fantastic! And thanks to everyone who made it such a success again this year! –Amanda Mc.
FGB was awesome. I’m so happy I’m feeling healthy and was able to participate this year. I’m very impressed with everyone’s performance yesterday, so many big PRs! It’s nice to have a benchmark like this every year to see how far we’ve come. I even surprised myself. –Coach K Harpz
FGB was a blast as always. It’s really cool to be in the middle of everyone while there’s a great energy flowing around. Thanks to my fellow Vatos for throwing down with me. –Coach Fox
My first and it was a lot of fun. Definitely an intense workout. I loved the gathering of the entire CFSBK community and it’s nice to see lots of new faces I don’t know because we work out at opposite ends of the day. Thanks to everyone involved for the great organization. I’m looking forwarding to seeing my score tomorrow. The one surprise of the day was figuring out at the end that Fox was in costume. –Elliott
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Did you participate in Fight Gone Bad 2015? If you’ve competed in a previous FGB, tell us about your experience!
Fun 6am class with Jess and David
Snatch Work
Partnered with BK and worked up to 65kg (143#) which is 87%. Hit 4 reps here before we ran out of time.
NFT Work
AHAP C-LORDLs 45/55/65/75/80 These were easy to lunge but difficult to manage overhead.
Supine rows hanging from the pull up bars each time.
Hollow rocks started to suck after the third round.
QOD
This will be my third FGB. It is easily the most fun day of the year at CFSBK. It is our community at its best.
6am w/ DO and JF.
Snatch: Partnered with Matt. Hit 60kgx1x4. All reps felt solid and quick.
NFT: 45-50-55-65-75 on the C-LORDLs. These felt good and glad to focus on strong shoulder position. Fun doing the rows hanging from the pull-up bars.
QOD: FGB is one of my two favorite days at CFSBK, the other being Murph. The camaraderie is electric as we all suffer together. Plus it is acceptable to open a beer minutes later.
6am with David and Jess
Snatch – Partnered with Roy and worked up to 115# which is right around 90% with no misses. Got 3 reps here with some good pointers from David on more actively pushing the bar up to help from it getting too far behind me on the catch. Overall pretty happy with my snatch today.
NFT – 40-45-50-55-60 on that hard to say thing. Matty is right, stabilizing the shoulder is the hard part here, especially on the weaker side. Stepping into the shower today really reminded me to not do hollow rocks/sit-ups on the bare floor.
QOD – First FGB so looking forward to the pain
I LOVE FGB! I wish I could be there for it, but I will be doing an "insane inflatable 5K" with my new coworkers…yanno, building lab camaraderie and all that. I MISS YOU SBK! <3
unfortunately I won't be able to partake in FGB this year, and recreate that overly ecstatic push-press face, because I have a previous commitment on 10.17.
It's the Penn State/Osu matchup.
JK … it's my wedding.
So thanks for that guys….. 🙁
This will be my first year missing out on FGB since I started at SBK. It's super fun and I will be sorry to miss out — I'm having surgery on the wrist in a couple of weeks and I'm not sure where I will be in my recovery by the time FGB rolls around.
The camaraderie is pretty great, and so are the costumes. The workout itself is 17 minutes of hell.
11am lifts
Snatch
(kgs)
40-50-60-70
75-77-79-81-83m
Felt a bit slow today. The miss at 83 should have been a make but I didn't want to walk it forward at all.
Ditched the NFT. I'll do them at home in a bit. with a 35# KB
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QOD
FGB is probably the most fun and exciting day of my SBK year. Although I must admit I HATE the workout itself (since I'm bad at it), the general atmosphere is electric and I love being a part of it. If you're on the fence, just sign up. It's not a competition, it's just a workout that we make a really big deal about. You'll be fine and probably meet some cool new people, too. Plus, after WOD beeerrrz…
FGB is a fantastic experience as noted above. Just sign up. I will be winning the event this yea, so this takes the pressure off of you. Try your best and take pride in your just-not-quite-good-enough-to-come-in-first effort!
I LOVE FGB!!! It is one of the best days in the gym… and I always look forward to some shenanigans afterwards 🙂 Looking to bust up my score from last year!
SIGN UP, people! Don't miss out on the funtimez!
Quiiiiiiick session today… running late and had to just pack it in.
L anterior hip still feels a bit tendinitis-y. When I lift it just sitting or standing, it hurts.
R shoulder feels like it's on its way to being normal, yay!
Sticking with L leg/hip strength work, adding in some dynamic stuff without a full squat or OH. Will test out dynamic OH tomorrow…
3 RNFT
8 glue bridges L, 8 both
:20 hollow hold
8 box step ups L (16kg) — this is stupidly hard
5 push-ups with 1 count pause
Power Cleans (kilos):
35×3
45×2
50x1x2
55x1x2
59x1x3
-keep shoulders coming up and back after knee. Need to video. Have a feeling I'm jumping the gun bringing hips fwd.
Conditioning:
3 rounds
1:00 Row, max calories, then immediately:
DB Strict Press, max effort set @25#
*rest :30 between rounds
Scores:
18-7
17-7
17-5 (did two after a quick break to even it out)
All the sweat.
the best part of fight gone bad is finishing fight gone bad and then opening a beer
FGB is awesome and my fave day at the gym and that is coming from a man who has come in last or close to last Rx a couple times at this event.
This will be my 1st FGB with CFSBK (I did it once at my old gym and loved/hated it). Just signed up for this year and will be coming off a 3 week hiatus from any sort of exercise and all sorts of eating and honeymooning, but what better way to get back into the swing of things…right?!?! I am hoping that I get put in a later heat, because I literally get off the plane at midnight the day before and a 9am heat would be cruel and unusual punishment…hint, hint CFSBK planning gods….
Subbed a 65lb 3×5 of the strict press (with the football bar) for the snatch work. I did some of the warm up with the pac and while my wrists didn't hurt, my hands still go numb holding a barbell…annoying.
worked up to a 25 DB on the lunges during the NFT work.
Love me some FGB!!! One of my first RXd workouts! Besides that I met so many cool people I had never met before! The workout is the worst but when you're working out with other it's worth it!
Today was my last SC class for awhile!
LBBS
177.5 5×3
Press
72.5 4×3
Deadlift
200 3×1
Back squat went great, Press too! Have been sticking in the 200 range for deadlifts to correct my form since I pull too early before I could set tight. Was able to do it perfectly on the first rep! Definitely just have to film myself on those. Not too worried about staying back from the weight on this for awhile, would rather correct myself on it than put on weights for the sake of putting on weights, I thank Margie for that!! Overall had a great 4+ months of SC and was well worth it mentally to know where I'm at as well as physical capability!! Good luck to everyone Totalling on Sunday!!
11am solo sweat fest getting in today's class. Guys, it's like it was raining on me inside the gym. So humid.
Snatch:
(15, 25, 30, 35, 40) 40, 42, 42, 44, 44 (96.8#)
-no misses today as I worked up to about 86%. Working on staying over the bar a little longer, then shoulders up and back.
5RNFT:
lunges at 25, 30, 35, 40, 45
ring rows as 5 with foot on bench and 5 from pullup bars.
hollows got hard fast.
Great classes this morning! You guys did a great job of taking coaching feedback and putting it into practice.
Also, FGB is my favorite SBK day of the year. Ok, yes I kinda love the workout…but more so, I love to see the community come out in full force. The team aspect really brings people of different class times together and it's always fun to see the crazy team names and costumes that you all come up with. If you're on the fence, just sign up. Don't worry about if you think you'll bring a team score down, or if you can't fundraise or if you need to scale. We want you regardless. Ultimately, it's just a workout and you get a tshirt. And come on, we all love Crossfit t-shirts!
Snatch:
53×1
63×1
68×1
73×7 Three fails (bar going around the knees and other various issues) and 5 good reps.
NFT:
Lunges: 20-25-30-35-35
Rows: Varying number of reps with feet on the bench, the short metal frame box and the shortest box.
This will be my first FGB at SBK! Excited even though it's not my best workout! I've done it twice, about a year a part from each other and only improved by one rep:( Hopefully I made more gainz this year.
At the CFSBK subway series… I tried and came close… To getting ONE snatch at 63#.
Today I did 3 full snatches! 52 felt good, 57 felt good… 62(f), 62!-62(f)-62-62! Helpful tips from David regarding starting position. Noah said the bar was coming out from my hips still on my last snatch. Still have stuff to improve but somehow I made it past 60!
Wod: 4 rounds and a bonus 25 hollow rocks.
Lunges with 20/25/30/30# Dumbbells
Supine ring rows on a bench. Hard but good! Eek someday I'll hang on the bar like the cfsbk instagram posted today. Looks fun!
Join FGB! Even if you think "I'm not good enough", do the scaled workout! It was so fun! I was realy nervous because I was new to Crossfit and thought I'd be terrible and let my team down, but it's all in good fun and so low pressure! No one really cares about anything but the beer anyway! It was a blast. Sign up- you won't regret it!!!
Snatch
25 kg from various hangs
35 kg from hang and deck
40 kg (80%) x 1 x 2 not crisp but fine
45 kg (90%) missed, failed, gave up
40 kg x 1 x 2 better but rusty
5 RNFT
10 ring rows – mixture of bench and floor as low as I could go
5 ea leg contra oh rev lunge etc. – 25#,30,35,40,45
25 hollow rocks – unbroken!
Sweaty and sluggish