Get back on the GHD

Our Fight Gone Bad team is now at 10 people and we’ve raised $1010 thus far. We’ve still got time for more people to sign up to compete, so click here to sign up now!
If you’re unavailable on September 26th to compete, please consider making a donation (just type “CrossFit NYC” as team name and then donate to a particular individual on our team). Thanks!
In Brooklyn
#13 Mon/Wed @ 8pm, starts September 23
#14 Mon/Wed @ 8pm, starts October 19

In Manhattan
#79 Mon/Wed @ 9pm, starts September 21 (2 slots left) SOLD OUT!
#80 Tue/Thur @ 9pm, starts September 29 (3 slots left)
#81 Mon/Wed @ 8:30pm, starts October 5
NEW! #82 Tue/Thur @ 6am, starts October 6

Friday 090918
Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions
Post time to comments.
Compare to 090712.

Central New York Ultimate Fitness Challenge, October 18th
Learning progressions for freestanding HSPUs

On visiting other CF gyms

Essence of tomato
The larger picture of weight gain
To train harder, consider a crowd

Getting Ready for Fight Gone Bad IV from Sportsgrants on Vimeo.


  • SCALING OPTIONS courtesy of the CrossFit BrandX forums:
    Big Dawgs
    as Rx’d
    The Porch:
    Four rounds for time of:
    30 Glute-ham sit-ups
    25 Back extensions
    Four rounds for time of:
    20 Glute-ham sit-ups (Limit ROM unles you are accustom to this movement)
    15 Back extensions
    Three rounds for time of:
    10 Glute-ham sit-ups (to parallel)
    10 Back extensions
    Three rounds for time of:
    5 Glute-ham sit-ups (to parallel)
    10 Back extensions

  • Jenn Tang

    Rx’d: 16:02. bleh.

  • Alexei

    10:44 RX’d…
    Props to Brian for ripping through this thing in under 10 minutes this morning…

  • Justin K

    Great job to Brian & Alexei for toughing it out and making it all the way.
    Di4 4 rounds
    15 GH Situps
    10 back extensions

  • Brian

    9:44 rx
    last night Daniel 17:22 Rx

  • jim

    Kettlehell – 1 pood – 16:12 – grip started to weaken.
    20 DL
    20 SDLHP
    20 Swings
    10 L Swings
    10 R Swings
    10 L Snatch
    10 R Snatch
    500 reps.
    Cashed out with Jacinto’s chest workout:
    5 Bench at 145
    5 Ring Dips
    5 Clapping Pushups
    1 Min Rest

  • Tony

    Given that this WOD is GHD dependent, will the Box be open earlier this evening so people can get a head start on the GHD?

  • Tim Broder

    Did a modified Daniel, 65# and 800’s
    saving legs for half marathon on Sun

  • Court

    Hey Tony-
    First come, first served.
    Of course, substitutions will be available for all (i.e., good-mornings, K2E’s, standard situps).

  • Lt Gabe

    Court could you send me the pdf of those exercises? I’ve been doing them and icing and they seem to be working. I feel much better already but am concerned with not being healed up in time for FGB. Any other voodoo exercises would be greatly appreciated as well.
    Gabriel.sganga AT

  • Lisa

    Good news for any coffee-loving Black Box staff (and attendees).
    Portland, OR-based Stumptown Coffee Roasters have opened their first NYC cafe in the new Ace Hotel, just up the street on Broadway and 29th Street.
    The coffee is delicious, as in ‘takes you to the streets of Rome’ delicious.

  • Tony

    Court – I understand it’s first come, first served but you did not answer my question. Will the box be open earlier today at, say, 5pm or at the regular time, a little before 6pm?

  • Sara

    Tony: I’m always there by 5pm at the latest except rest days and then I’m there by 5:30 at the latest.

  • George

    Lt. Gabe,
    Thanks for your answer to my FGB question.

  • Jeffrey B.

    12:38 Rx (PR). Allison, Thanks for the coaching.

  • Tony

    Thanks Sara!

  • Lt Gabe

    Anytime George. Will I see you this weekend? I’ll be at the 7pm tonight and likely the noon tomorrow.

  • Leah

    I’ll be in early this evening and I’m bringing a friend : ) I’m so glad I did GHD’s and back extensions 2 days ago. Whoops!

  • Court

    Hey Tony-
    you can always check our schedule on MindBody but today’s first class is 5:30-good?

  • Rickey

    Anyone know any bars showing the Mayweather-Marquez fight tomorrow night?

  • brad s.

    rickey, The Blue Seats down on the LES (ludlow and stanton) will almost certainly be carrying the fight. go juan manuel marquez!

  • Jenn Tang

    Rogue Bar (6th ave. and 25th Street) and Village Pourhouse (3rd ave. and 11th St) are showing the Mayweather-Marquez fight – $20 cover for both I think.

  • Mike Mishik

    10:57 rx’d…drunkest i’ve ever felt after a crossfit workout

  • kj

    14:50 rx’ed

  • Avery

    I subbed a CF Football WOD tonight in lieu of the GHD torture.
    5 rounds:
    150 meter row
    8 kettlebell swings (24 kg)
    5 pull ups
    a sloooow 12:35 minutes
    I had to redo a few pull ups to make sure chin was way over the bar, but first time in a month my wrist wasn’t bothering me while doing them. Welcome back torn calluses!

  • Avery

    And I finally got off work for the 26th! Sign me up for the CFNYC FGB team – I’m really excited about this fundraiser.

  • Tony

    13:35 as rx’d

  • Rickke

    9:28 as Rx’d

  • Lt Gabe

    Rx’d 10:04 so close to sub ten….

  • Hari

    (68,54), (55, 42), (52, 40)

  • Alexei

    Apparently the crossfit games standard for GHD situps is both hands touch floor at bottom, both hands touch pads at top.
    Should be interesting to see how much worse those suck…

  • Lisa

    Wow those are some fast times posted for this WOD! My was 17:xx something. I was too dizzy and head was pounding to take note of the exact time. If I do it faster next time will I be even dizzier or will there be less time for the dizziness and sinus headache to mount up 🙂