Establish a new 1 or 3RM Press. If you’re newer, then go for the 3RM (no tempo). The movement standards are as follows:
- Feet may not move and must stay flat throughout the lift.
- Knees must remain fully extended and locked out.
- A small lay back is permissible, but must not be excessive.
- Barbell must finish over the shoulder blades and mid-line of the body.
Establish a new 1 or 3RM Deadlift. Conventional or Sumo, lifter’s choice. Control the barbell back to the floor after the rep. If you’re newer, then go for the 3RM. The 3RM may be touch-and-go (no tempo). The movement standards are as follows:
- Neutral spine throughout
- No “hitching” or “ramping”
- Finish with knees and hips fully locked out and shoulders behind the bar.
Warm up and test your Press, followed by a Deadlift test. NOT a superset today.
Post loads to comments.
Tabata Mash Up:
Post work to comments.
Congrats to Hallowed By Thy Gains on winning the Fight Gone Bad Spirit Award amid stiff competition! Check out more of Thomas H.’s awesome photos from the day on our Flickr account
Results from Fight Gone Bad 2017
Top 10 Teams
- Pirates of the Farmers Carrybbean (1,746 reps)
- 20″ Box Jump Street (1,714 reps)
- A Team Has No Name (1,700 reps)
- Ziggy WODdust and the Squatters from Mars (1,674 reps)
- The Snatchelorettes (1,649 reps)
- Superheroes Gone Bad (1,647 reps)
- Gowanus Mud Carp (1,627 reps)
- Night of the Living Deadlift (1, 597 reps)
- Count AMRAPula (1,544 reps)
- Los SuperWODels (1,535 reps)
Top 10 Women
- Katie E. (365 reps)
- Coach Jess (361 reps)
- Coach MeLo (359 reps)
- Kayleigh R. (356 reps)
- Morgan N. (354 reps)
- Coach Whit (353 reps)
- Toni S. (338 reps)
- Coach JB (330 reps)
- Erika M. (328 reps)
- Allie C. (320 reps)
Top 10 Men
- Brad L. (350 reps)
- James A. (341 reps)
- Matt E. (337 reps)
- Dan L. (332 reps)
- Pierre D. (319 reps)
- Gregory C. (319 reps)
- Chas C. (316 reps)
- Michael A. (312 reps)
- Jonathan W. (310 reps)
- Bob S. (307 reps)
VIEW ALL SCORING RESULTS HERE.
Top 10 Fundraising Individuals
- Charles S. ($2,775)
- Coach David ($1,460)
- Katherine D. ($1,350)
- Dana B. ($1,218)
- Scott M. ($1,170)
- Lizzie D. ($1,089)
- Allie C. ($1,050)
- Patrick S. ($875)
- Mary M. ($715)
- Kate T. ($625)
Top 10 Fundraising Teams
- Superheroes Gone Bad ($4,448)
- Foam Roller Derby ($3,000)
- Ziggy WODdust and the Squatters from Mars ($2,829)
- Hallowed By Gainz ($1,840)
- WOD Happened: A Memoir ($1,240)
- The Snatchelorettes ($1,075)
- Saturday Nite Squatz ($1,050)
- Ruth Badder Gunsburg ($1,045)
- A Team Has No Name ($922)
- Dan Evans Hates Us ($825)
VIEW ALL FUNDRAISING RESULTS HERE.
This year we raised a total of $21,619 for Brooklyn Community Foundation. We’re so proud of you guys and all of your hard work! You rule. Thanks to everyone who organized, judged, fundraised, competed, or otherwise pitched in in any small way. And a huge thanks to Brooklyn Community Foundation for being such a wonderful organization. There’s still time to donate if you have had the chance!
Yesterday’s Results Board: Snatch | Run, KB Swings, T2Bs
Overweight? You Need to Read This CrossFit Journal
The Five Artists Will Help You Better Understand American Immigration Smithsonian
Was thinking 175+ going in but it was not in the cards. 165 barely moved.
Enough for the day.
James A says
6am Ro and Snickers
Better than expected. 155 is 5-10# PR
Well under PR territory, but haven’t pulled heavy in a long time.
Chas C. says
Makeup pooost, in reverse:
Monday: 6:30 a.m. starting strength w/Jeremy.
LBBSQ: 230#x5x3. Still trying to get the hang of the low bar. Last few reps felt good with hands a little closer together.
Bench: 170#x5x3. Little unsteady after the weekend but they went up.
DL: 325#x5. Rushed the warmup a bit so I could put a suit on for work but the weight felt good.
Sunday @ 1 p.m. w/JB & Ro.
Snatch complex up to 145 but it was an ugly 145 so dropped down to 135 & worked it. Metcon (run/kb swings/ttb) in 11:54, Rx. Kip held together for the first 18 TTBs.
Saturday @ 12:10 p.m. w/the mighty Gowanus Mud Carp!!
FGB: 316 reps. First ever FGB, and a wonderful experience. Thanks to eventual winner Brad L. for the pacing advice, and to the whole gym for making the day so great. Also the entire women’s top 10 & then some finished ahead of me because they are true TFBAs. Awe-inspiring!
(thought I had more reps going into round 3 than I actually had… if I’d known I was on track to finish 3 reps behind noted luminaries Gregoire & Pierre, I would’ve struggled harder to find another few somewhere!)
Shawn Campbell says
…a little unsteady after (finishing in the top 10 at FBG) no big deal….
Actually, wow! You just continue to amaze!!! Congrats.
Jaime C says
7am with Lauren + Ro
Sasha, Kate W and I flew through these so I managed to get 5 attempts for each with time to spare.
Press: 58 – 63 – 68 – 73 – 78.
Sasha says I went up to 83# but based on memory, I believe it was only 78#. Regardless, a PR!
Deadlift: 165 – 185 – 195 – 200 – 205
Haven’t tested this since Iron Maidens last year, happy to report a 15# PR!
Loved the tabata today 🙂 Doing the row in 20 sec intervals makes it so much less mentally painful to me.
Finally, I had SUCH a great time a FGB as always! My team was awesome and I met so many amazing fellow CFSBK-ers that I wouldn’t have met otherwise. The fishscale tights allowed for impressive mobility. Thanks to everyone who organized this great event!
Loving these FGB photos! Jay’s erg face is pretty epic but Lynsey’s demented pirate faces are winning the Internet for me right now.
Last Short Circuit weekday indulgence for me for a little while. The work included Kroc rows and farmer carries, which I would’ve done anyway if I’d gone to open gym today. Yay!
Also, holding a squat for a minute at a time is way harder than it should be.
Jay Reingold says
Press: 83, 88, 90F, 90F
A half pound PR, really thought I might have at least 90 today…alas.
Sumo Deadlift: 275, 325, 355, 380F
Never tested sumo before, so pretty pleased to make it this far (and then tried to shoot the moon for a PR, but only made it an inch or so off the floor and did not want to grind it out today).
Tabata good times.
Forced myself to take today (and yesterday) off because I did something to my back 🙁 But just wanted to echo the sentiment about FGB…it’s days like Saturday that make me feel especially grateful for this incredible community. Love y’all. <3
@Jaime C 205#!!! That's awesome!!
Hoping to come in tomorrow AM, though sadly a deadlift 1RM probably isn't in the cards.
Robert Underwood says
After a 155# first rep, hit 160# on the press and felt like I had just a bit more, and only a bit, so took a run at 161# and made it. Probably could have gone to 162.5 but have not tested press in a long time.
Got up to 405# on the deadlift after reps 1 and 2 at 365 and 385
Shawn Campbell says
7 am with Arturo and Lauren
Hopped to it with a strict press PR at 73#. Had to fight but I’ve fought harder for less so it felt just fine. It was all I had though. I tried again at 75 and it was very nope.
Matched my deadlift PR at 205 and it wasn’t so heavy that I wouldn’t try more except that Ro and Lauren both gave me a correction that I couldn’t implement so why go heavier before I’m correcting form? If memory serves it was a better 205 than it used to be. Then the tabata. Fun one. Nice to plank in the breeze of the rower. Then a pull up cash out 3-2-2 resting a min between.
Make up from yesterday morning with Jess
Power snatches were at about 90% of 1rm and I stayed there (62#) for all five. Trying to smooth out my pull and get those elbows up. Heavy enough for feedback and not so heavy that it’s a distraction from trying to improve that pull. The OHSes felt pretty solid throughout. That workout was harder than I thought it should be for me. Maybe just too kaput from fgb but I felt like I was running through molasses while pulling a sled. I think I got 10:30 with a 20kg KB and kipping knee raises both unbroken. Then I caught my breath and tried that kipping motion with a quick kick to actual toes to bar…progress!
Thanks to DO and staff for organizing such a great FGB! I had a friend from the outside world compete and a couple more friends stop by and the really meaningful praise is about how awesome our community is – to one another and to our guests. The fact that we, as a community, do this crazy, fun event to give to the greater community is a real point of pride for me. Congrats to my teammates Dan L and Thaisa for your awesome finishes!
Charles Smith says
10 AM with Whit and Lauren.
Press: 120/125/130 previous PR was 117.5- tried 120 that day and failed miserably- this cycle really worked for me- probably had more actually.
Deadlisft. Went for a conventional deadlift-
255/275/300 (f). 5lb. PR.
and then tabata’s with rowing to Saul time.
Sunday- 9 AM with the Foxes.
PR’d my power snatch at 105. Had 110 easily high enough and couldn’t commit. WOD in 9:09 rowing with 28k bell and kipping leg raises as opposed to ompah loompah ttb.
Saturday- thanks so much to everyone who makes FGB go- so much fun competing and watching the all the rest- a great atmosphere. 264 reps- 30 more than last year- held the rows to 45 secs, which worked well. managed 7 push presses in the last round last year- 15 this year.
K HarpZ says
Dropin at Invictus:
A) FSQ: 3×6 @ 155# 30×1 tempo
Felt sort of good to squat heavy! My body is sort of like “Wtf is happening right now though” because I haven’t front squatted heavy in a really long time (maybe 4 months?) for no reason other than it hasn’t been my focus until recently. So glad I was able to get this in since I missed my heavy performance care squats over the weekend.
B) metcon: 5 rounds
30s rowing for max caps
60s max Russian KBS @ 16kg
2 min rest
Erg Cals: 12/11/11/11/11
Again good to see that my body can recover and bounce back by round 5! Lungs were fine, ERG pulls felt strong, this workout was sadly all grip for me since the swing was light. That burned my forearms so bad!
Had a great experience here so far. Interesting to observe the culture, especially with the huge remote following they have. Everyone was super nice, it’s organized and clean, but i did notice there appears to an obvious split between comp athletes and group class/OG members, which is sort of what I expected. There is a separate section of the gym where the competitive/OG athletes workout. I’m also sure I’d need more time here to actually Meet people and have a real opinion of what it’s like to be a member here. But, I’m also biased because I love the family oriented culture we have, and miss CFSBK 🙂
Home Wednesday! Hooray!
Ahhh, I love FGB day so much! As always, great fun, solid costumes, and pukey feels all around.
Score was 353, which is 15 more reps than last year (338 in 2016, 298 in 2015). Of course, I pick apart my workout after it’s over and think about the SDHP’s I left on the table in round 3, how I was being too precious about my push press in round 1, and how I could’ve kept rowing to get an extra rep or two in the first couple rounds. But comparison is the thief of joy, and I am very happy with my performance, despite feeling less fit/prepared compared to where I was this time last year. The women’s competition was FIERCE and I’m stoked to see some big scores get posted in the top 10 and beyond!
1:00 kb carry (8kg each hand)
5 push ups @ 31×1
8L/4R glute bridge descent (31×1) – 12″ box
A1. Seated Arnold Press @ 21×1, rest :45 before a2.
25 x 10
27.5# x 9, 8, 8
A2. ME strict CTB Pull Up (blue band), rest :90 before a1.
6, 5, 5, 5
+Extra set of banded CTB pull-ups, green band = 11 reps ME
8 pistols (5L/3R) – with opposite toes on calf today
4 d-ball ground over shoulder 80#
8 GHD sit ups
= 5 rounds
Rest 5 min
5ea suitcase DL 32kg
5 stable dips
= 4 rounds + 30 DU’s
David Osorio says
Thank YOU to all the people who participated, volunteered, cheered on, raised funds, brought friends and contributed in any way shape or form to Fight Gone Bad! It’s the best day of the CFSBK year!! I have no idea what my score was, I’m sure it’s very, very low. Thanks to Adam S for sherpa-ing me around the competition floor since I couldn’t see anything!
lady fox says
Quick update on the FGB scoresheet! There was at least one score that was tabulated incorrectly on the men’s side and one RX’d that should have been scaled on the women’s side. All fixed. Created a slight shift for some of you…not that you’re paying attention the that anyway. 😉 Also, I didn’t realize that it only included the top 50 men. I’ve updated it to include everyone!
Thanks to everyone for such a great day! To David for allowing us to continue this tradition year after year, to Mr. Fox for being an entertaining MC, to Danae for gathering prizes, to Corey and Rob for managing the scoring table and to our staff and any other volunteers that we wrangled in to help. The day is always so amazing and wouldn’t be the same without this fantastic community.
Personally, I was pretty stoked about my 361. Honestly didn’t think I had that in me but it’s a 33 rep PR from by best back in 2014. Absolutely loved how TFBA all the ladies were and how competitive the field was this year. Kinda waiting for KHarpz to come home and shoot for 400… 😉
Today, no PR’s. Just happy to move since I’m so ridiculously sore.
K HarpZ says
Haha!! 400. I am very tempted to hire a judge for my own little open gym FGbelated next week. We’ll see! You all blew my old score out of the water I love it!
Jen Bokoff says
6:30 with MelRo
PRed strict press 1RM at 63# and 3RM at 60#.
PRed sumo deadlift 1RM at 200# (!!!!!!!!!!!) and 3RM at 175#. I went in hoping to get to 165# for a 3RM, but the bar was moving easily so I kept going to see what I could do. This was extremely satisfying and I’m still accepting high fives.
Tabata happened and dare I say it was kind of fun?
kate tk says
beast mode, jenbo!
Have loved so much reading the FGB updates and am SO bummed I was trapped at a work event and couldn’t participate. Ya’ll are awesome and inspiring!
Evening class today @ 7:30 with DO
Press up to 70#, which moved fine. I’m still sort of feeling these out after tweaking my neck so this felt appropriate. Something I think is great about this cycle is that I’ve gotten some insightful tips about how not to anger my neck, specifically really focusing on proper shoulder alignment and not clenching my jaw. Maybe obvious but has made a huge difference in my comfort on presses so thanks for the super coaching 🙂
DL to 160#. This is 35# more than I’ve deadlifted since starting CF again; I think I probably had more in the tank but haven’t spent a lot of time deadlifting heavy and this seemed right today.
Tabata was fun! +1 to Jaime’s comment about 20 seconds on the erg seeming super great, haha!
David Osorio says
6:30pm Group Class with Coaches MeloRo’s Place
5 Single Arm KB Swing
5 KB Snatch
45×3, 75×3, 95×1
Didn’t have it in the tank today.
135×3, 225×1, 275×1
Didn’t feel like being sweaty and tired for teaching 7:30pm so I skipped the metcon 🙂
It was really nice going into FGB without ANY pressure. Hadn’t done many lower movements in WODs in about a month so Saturday was not the day to go all out. Took my time on the wall balls, box jumps and even the SDHP because I didn’t want to bang my knee on the barbell. Oh and the row too because…rowing. I stopped working on each of these movements with 10s left and went slow but steady. Heart rate didn’t blow up and I’m not sore so my strategy was good. I got 258 reps which is only 12 reps below my score last year. BUT I think Kirby may have been generous with some of my wall balls:) Super impressed by the scores put up by the ladies. Goal this year was 300….guess I’ll have to wait until next year to go for it!
First time snatching from the floor in a month so only did reps at 63 and 68 with a very slow pull off the floor to make sure I didn’t hit my knee.
WOD in 12:19
Runs- not my slowest but not fast either
Swings- unbroken but did 24 instead of 21 by accident
TTB: 6-6, 6-6, 6-2-2-1-1