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.
Congrats to team Alice in WODerland for winning this year’s Spirit of Fight Gone Bad Award! Check out more of Robert C.’s great photos from the day on our Flickr account!
Results from Fight Gone Bad 2018
Top 10 Teams
- WOD Gods & Goddesses (1,792 reps)
- Fittest Crayons in the Box (1,708 reps)
- The DemiWODs (1,671 reps)
- Aggressively Average Competitive Exercisers (1,630 reps)
- Alice in WODerland (1,598 reps)
- The Gowanus Globetrotters (1,580 reps)
- The Legwarmers (1,572 reps)
- No Rest, No Peace! (1,564 reps)
- Cirque du Sore Legs (1,544 reps)
- EMOMma Mia! (1,517 reps)
Top 10 Women
- Toni S. (363 reps)
- Erica M. (357 reps)
- Coach Jess (354 reps)
- Elly C. (339 reps)
- Coach JB (327 reps)
- Morgan N. (324 reps)
- Jamie C. (308 reps)
- Sarah M. (303 reps)
- Kate W. (300 reps)
- Linda H. (279 reps)
Top 10 Men
- Phil S. (433 reps)
- Dan L. (364 reps)
- Julian F. (343 reps)
- James A. (329 reps)
- Michael R. (324 reps)
- Bob S. (321 reps)
- Pierre D. (317 reps)
- Von T. (312 reps)
- Steve H. (307 reps)
- Mike C. (307 reps)
VIEW ALL SCORING RESULTS HERE.
Top 10 Fundraising Individuals
- Charles S. ($2,965)
- Mike I. ($1,850)
- Patrick S. ($1,250)
- Coach David ($825)
- Meredith S. ($740)
- Shawn C. ($680)
- Sarah R. ($665)
- Mary M. ($635)
- Jen B. ($505)
- Karl C. ($430)
VIEW ALL FUNDRAISING RESULTS HERE.
Spirit of Fight Gone Bad Awards
This year we raised a total of $22,412 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 haven’t had the chance!
______________________
Yesterday’s Results Board: DB/KB Complex | Row
Renee’s Journey to the Platform Starting Strength
What Food or Drink Would You Want People to Leave at Your Grave? Atlas Obscura
Wednesday’s Programming
Back Squat / Front Squat
Performance
Back Squat: 2 x 3
Front Squat: 1 x 3
Heavier than last week.
Fitness
Back Squat: 2 x 5 LP
Front Squat: 1 x 5 LP
Heavier than last week.
Post loads to comments.
Exposure 3 of 8
_____________________
7 Rounds for Time:
7 Burpee Box Jump Overs 24/20
5 Deadlifts 275/185
3 Bar Muscle-Ups
15 minute cap
The Deadlift should be on the heavy side for you, something you could do unbroken for all 7 sets. Scale the 3 Bar Muscle-Ups to 3-9 Chest-to-Bar Pull-Ups or further to Pull-Ups/Ring Rows as needed.
Post time and Rx to comments.
AG
A. 3 rounds – NFT:
5 leg assisted MU transitions
20 sec ring support
2-5 strict chin ups
2 min row/bike/ski/run – increasing pace
B. Kipping ring muscle up practice
C. Sustained pace – 80-85% Aer
5 muscle ups
25 wall ball
400m run
rest walk 3 min
x 3 rounds
Alice in WODerland crushed the team spirit!
I had an epic morning!
6am:
HBBS: 150 3×2
In my first attempted set, I failed the second rep!! I lost tension then couldn’t stand it up! I hadn’t called for a spot, so I sat there with the bar on my back for what felt like :15 as I called out “help! spot!” since I knew we weren’t supposed to bail backsquats. I don’t know if that was the right call!
I decided to try again… with a belt. OMG! Are belts cheating? It was 6,000 times easier. Did both sets of 3.
WOD: 145# (felt *plenty* heavy with 7 unbroken sets of 5), 3 strict pullups
13:15
This was hard. Definitely didn’t sprint the BBJO.
Now, my right shoulder near my spine hurts a little, especially when I twist. I wonder if I hurt it with that backsquat??? It’s like a dull pain when I move in certain ways. Luckily tomorrow is a rest day??
A belated THANK YOU for all the love on the blog yesterday. I’m lucky to be part of such a supportive community. It’s been a great three years (what?!?) — here’s to many more.