Today is a scheduled rest/recovery day, but don’t worry! We are open and running on a normal class schedule. In today’s CrossFit group classes, you’ll have the option of doing either yesterday or tomorrow’s programming, which can be found in the comments section of today and every Rest Day’s post. Please note that all classes are cancelled tomorrow for Fight Gone Bad.
Everything You Need to Know About Fight Gone Bad 2018
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 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!
We are seeking volunteers to help with scoring tomorrow from 8:30am to 1pm. Send an email to Brett [at] CrossFitSouthbrooklyn.com to let us know you’re interested.
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.
Fundraising Update
CFSBK has raised over $14,000 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 teams with the best costumes and such. Many thanks to the following sponsors for donating prizes: Brooklyn Brewery, Bareburger, Threes Brewing Company, Ample Hills Creamery, Shake Shack, Cafe Grumpy, ThirteenFit Apparel, Puori Supplements, Littlefield, Bear Komplex, Kick Axe, Crossfit Linchpin, Chameleon Coffee, Left Bank, Fleishers Craft Butchery, Abbotsford Road Coffee, Hungry Ghost Coffee, Respect Your Universe Apparel, Slant Shack Jerky, Herondale Farm, Lululemon
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.
A Note from Sabrina S.: Go See Her Show!
As some folks know, I have done a few gigs as a jazz singer but rarely have a chance to with my other professional obligations. However, I do have one coming up and I’d love to see you there!
Sabrina Silver Trio at The Cupping Room
Cupping Room Cafe, 359 W. Broadway
Saturday, October 20th, 8-11pm
No cover, No minimum
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Yesterday’s Results Board: Power Clean | Run, Toes-to-Bars
Matt Ufford: Fight Gone Bad 2010 Ari Bassin-Hill/CFSBK
Fight Gone Bad Explained CrossFit
Floater WOD
40 Minutes For Quality:
2:00 Row
10 Side Plank Powell Raises (each)
100m Farmer Carry
5 Wall Walks
The goal today is to maintain an aerobic pace on each movement throughout the 40 minutes. Make your effort noticeable but not so much that you can’t breathe comfortably through your nose the whole time. That means that your heart rate will probably stay below about 150 bpm (beats per minute). Perform “AMRAP” while staying at this level of exertion.
Post work to comments.
730pm last night with Brett and Snickers
Perf power cleans: 93x6x5, 103x4x5, then for the doubles 113, 123, 128, 133×2
This felt better than I thought it would as I haven’t done this volume of power cleans in a long time. Got a great cue from Brett on keeping my chest up that made the bar feel lighter.
WOD in 7:50, scaling to 15 HLR. I haven’t attempted any toes to bar in very long time, so thought it would be more appropriate to ease back in. Runs felt good.
Hi all!
Berardi’s 1st Law
“If a food is in your house or possession, either you, someone you love, or someone you marginally tolerate, will eventually eat it.”
…and the correlate…
“If a healthy food is in your house or possession, either you, someone you love, or someone you marginally tolerate, will eventually eat it.”
– Healthy eaters have healthy homes.
– Healthy people ensure that their environment supports their goals.
– Changing your surroundings is one of the best ways to start your journey to living better.
As many you know, I’ve been taking the Precision Nutrition Level 2/Masters Course. Every 2 weeks I have either a case study or an exam due, and my next case study is a “Kitchen Makeover”! My assignment is to work with one-on-one with someone to create a kitchen environment that makes healthy cooking and eating just a little bit easier.
We’ll connect ahead of time to discuss details and agree on some parameters, identify your “red/yellow/green light” foods, what foods will stay (and why) , what foods will go (and why), and what foods to add (and why). I’ll then come spend some time with you in your kitchen and guide you through the process of removing foods that aren’t serving you and stocking up on foods that will enrich your health.
Best case scenario is that you learn a few things and get set up for a solid week of food prep. Worst case scenario is that you have some friendly support on hand to drink coffee with and serve as a distraction while you get rid of the stuff in your pantry that you might have been thinking you don’t need around anyway.
I need at least one volunteer but might take a few more. This will likely eventually be a service that we’ll offer for a charge, but this round is free!
Email/message me if you’re interested!
christian@crossfitsouthbrooklyn.com
I am saddened to be missing FGB, but decided I should still take part in the annual 17 minutes of suffering. I didn’t feel like comparing to past scores (last year was 356 – and my soul was entirely crushed). I decided to change it up this morning by doing the Rx Mens weights. Scored 282 (rounds were 102, 92, 88). Soul not entirely crushed, so probably could have pushed a bit harder, but certainly not disappointed.
Good luck everyone!
Also today:
Bench Press: 105 x 5, 115 x 2, 105 x 5 x 2
Thursday:
TnG Power cleans: 93 x 6 x 5, 108 x 4 x 5, 123×2, 128×2, 133×2, 138×2, 143×1,1 (last set not TnG – was starfishing too much at this point)
WOD: 10:03 Rx
Just slowly chipped away at those T2B
ughh, 50% chance that score beats mine at the men’s Rx weight 🙁
“…Also today….”
!!!!