Everything You Need to Know About Fight Gone Bad 2017
Please check the heat assignments to see when you’re competing and judging tomorrow. Plan to arrive at least 20 minutes before your heat to get registered and ready. 608 will be available all day to warm-up. Your team captain will pick up shirts at the front desk when everyone on your team arrives. Immediately after your heat, there will be a team portrait taken outside, so look your best and get ready to flex.
At the end of the day, we’ll have an awards ceremony and group picture. We encourage everyone to hang out, drink beers (provided by Threes Brewing!), and cheer on the other teams. If you’re in an early heat, please hang out and then try to make it back for the awards ceremony… especially if you’re going to the podium!
Schedule
8:30am: Gym Opens
9:00-1:10pm: Fight Gone Bad Heats
1:30pm: Group Photo!
Award Ceremony
Afterward, we’ll celebrate with an after party right here at the gym.
Also, a friendly reminder: all classes are cancelled tomorrow.
Fundraising Update
Team CFSBK has raised over $16,000 for Brooklyn Community Foundation so far! Check out our CrowdRise page to see who our top teams and individuals are so far. Don’t stop now, gang! Every dollar you raise will go to awesome local causes.
As usual, we’ll be giving awards to the top individual fundraisers, the top male and female Rx’d athletes, and the FGB Spirit Award for the team with the best costumes and such. Many thanks to the following sponsors for donating prizes: Herondale Farms, Left Bank, Olivier Bistro, LuluLemon, Afrobrutality, Parklife, Littlefield, and Dinosaur BBQ.
Movement Standards
Everyone competing in Fight Gone Bad tomorrow also has a judging assignment slot. Please come familiar with the movement standards so you can accurately perform and judge the workout. We’ll review that day, too. The box jump is still a CrossFit Games-Standard Box Jump, which means you’ll need to show extension and control at the top of every rep as opposed to being able to reach extension as you jumped off.
Box Jump (Demo Video)
Men’s Rx: 20″
Ladies’ Rx: 20″
Additional option: 16″
Standards:
Start: Standing on Ground
Finish: Standing on top of the box with knees and hips fully extended and under control. Athletes may jump down or step down, jumping off at the top before showing control is a no rep. For FGB, step-ups are considered a scale.
Sumo Deadlift High Pull (Demo Video)
Men’s Rx: 75lbs
Ladies’ Rx: 55lbs
Additional option: 35lbs
Standards:
Start: Both plates on ground
Finish: Knees and hips fully extended and barbell at approximately collar bone height.
Wall Ball: (Demo Video)
Men’s Rx: 20lb ball, 10′ target
Ladies’ Rx: 14lb ball, 9′ target
Additional option: 10lb ball, optional target
Standards:
Start: Hip crease dips below parallel
Finish: Ball hits ABOVE target line
Rowing:
No Scales
No ROM standards
Push Press (Demo Video)
Men’s Rx: 75lbs
Ladies’ Rx: 55lbs
Additional option: 35lbs
Standards:
Start: Bar in a racked position in front of shoulders
Finish: Knees, hips, shoulders and elbows fully extended with the barbell above the shoulders
If you need any additional modifications, don’t hestitate to let us know!
Don’t be afraid to call a “No Rep” on someone if they’re not meeting the standards! You’ll be doing them and the event itself a favor.
If you think you’ve got a top 3 score in you and want to go for the CFSBK Leaderboards, please let one of the coaches know ahead of time so we can communicate with your judge. Also 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.
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Matt Ufford: Fight Gone Bad 2010 Ari Bassin-Hill
Fight Gone Bad Explained CrossFit
Friday Floater Workout
Performance:
1RM Chin-Up
Fitness:
5 x 3 Chin-Ups
METCON
5 Rounds For Time:
20 Box Jumps 24/20
20 Push Presses 95/65
20 Calorie Row
Slept walked into the 6:00am class
Clean: 180# across the board
They all felt great…I really focused on meeting the Bar before it slammed down on my chest!!
Metcon:7:48
On sets 4/5 I broke up the deadlifts to 8/7…I wish I didn’t do that. I took a break and definitely didn’t need it. I’m trying to limit my breaks in workouts so I can push it the entire time. Awesome times for Katie, Kayleigh and Jess Fox…teach me your ways!!
Notice: For all inquiries, congratulations, and other promotional requests regarding Jaime C.’s TFBA power clean and other feats of strengths, please contact her representation: Gowanus Mud Carp & Associates, LLP. You can ask for Chas Carey, Esq. at 1-888-GOWANUS and he will kindly consider your solicitation.
Hint: Jaime has been subsisting on a daily “protein” shake mixed with the only freshest water from the nearby Gowanus Canal.
THIS IS AMAZING
lololol
that three-eyed fish protein for the cleanest clean!
DISCLAIMER: Gowanus Mud Carp & Assocs., P.C. is solely responsible for the content of this advertising. These statements have not been evaluated by the FDA because the FDA, unlike Jaime C., is WEAK SAUCE
Guns and Kips (that’s a reference to the song “Guns and Ships” from “Hamilton,” for those of you who didn’t get it last year) will never cease to be a source of good blog photos. Love Kurt in that minuteman wig!
I have today and Monday off so I was delighted to be able to go to Short Circuit again. And I didn’t have to modify any of the strength work! Whee!
Metcon circuit, on the other hand…I probably should have done KB deadlifts instead of trying KB swings. I kept them light (12kg) and Russian but I still had some discomfort in my left lat area, probably about a 3 out of 10. I’m thinking this might be because my head (my physical head, not my mind) gets into a bad place? I did notice that when I paid attention to keeping my chin down instead of following the bell with my eyes, things felt a little better.
HALP KHARPZ!
12pm group class with coach Whit
Power clean
205
205
215
215
215
DL/BRP/PJ metcon
12:37 as rxd
Kinda slow pace here. Then played with some random stuff. Time to enjoy this summer day
Drop in at CF kinnick yesterday!
So great that I was able to make the trip out there and meet some of the folks I’ve been chatting with over the past 6 months, it was fun and everyone was super nice! Small group because I think I went on a rest day.
A) warmup included running, bent over I/T/Ys, PVC drills,
then 3 rounds of:
30s pull-ups
30s ring push-ups
30s toes to bar
30s air squats
*kipping pull-ups are back. I don’t know what happened there for a little bit. But i tightened it up and think I ended up hitting a solid set to start. didn’t count it but I should’ve because I went for the whole 30s and think I almost broke my unbroken pull-up PR. Should probably get an update on what that is here soon!
B) 14 min AMRAP:
14 murrican KBS 53#
14 goblet lunges 53#
14 burpees
Completed 5 rounds + 14KBS + 2 lunges. Holy F. That was so bad. It was really really hard. I was pretty exhausted from traveling so my heart rate spiked early and I could not keep it down. Tough one regardless.
Hung around for a bit and then headed out. Will be walking distance from Invictus in San Diego so I will be making that my temporary home for the rest of the week! Sweeeet
@Stella check your email 🙂