Let’s get ready to fight this fall!

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It’s time to start getting ready for Fight Gone Bad V, the annual fundraiser done by crossfitters around the world. This year it will be held on Saturday, September 25, 2010. (Save the date, mark your calendars now.)
Last year the Black Box took honors as highest fundraiser in the 25-participants-or-fewer category for the Northeast of the USA. The reason we had so few participants was because it was our first year being involved in the fundraiser and we registered only 2 weeks before the event happened.
This year we’re going to sign up right away (June 1st is when sign-ups open) and we’re going to use the whole summer to get ready to participate.
How much money you raise isn’t dependent on how well you do in the workout, but there’s nothing like using an event such as this to focus your training to get better at crossfit, especially the explosive-hip movements that encompass FGB.
So I hope to see lots of you at the Box today!
Sunday 100523
Fight Gone Bad!
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Add your points and post them to comments.
Compare to 100117.

Sara’s 3RM C&J at 133#! (with 40 second cut-off rule)

“Quick, no one’s looking”:
Christine relaxes post-chipper:
Killa does the same:
Sara post-WOD:
Tony T. is just one of several Black Boxers up in Albany to support, along with Court, Jeff Y., Grace, Rickke, and Emily.


  • In each class today (9am, 11am, noon, 1pm), we’ll partner people up and run 2 heats. That way, each person has someone to count and track their reps (and keep them honest on ROM).
    Below are the movement standards and the prescribed weights for men and women. If those loads are too heavy, we’ll offer further scaling for any who need it.
    Fight Gone Bad Movement Standards (and prescribed weights for women and men)
    Concept 2 Rowing:
    Range of Motion Standards: None
    Wall Ball:
    Range of Motion Standards: Squat below parallel, Medicine ball hits above bottom border of target.
    Scaling Options:
    Men’s RX’d: 20lb ball, 10ft Target
    Women’s Rx’d 14lb ball, 10 ft Target
    Additional Options: 10lb ball, 8 ft Target
    Sumo Deadlift High Pull:
    Range of Motion Standards: Both Bumpers on the floor, end at full knee and hip extension with the barbell at collar bone level and elbows above hands.
    Scaling Options:
    Men’s RX’d: 75lbs
    Women’s Rx’d 55lbs
    Additional Options: 45lbs
    Box Jump:
    Range of Motion Standards: Feet start on the floor, Jump or step onto box and end with full knee and hip extension above box
    Scaling Options:
    Men’s and Women’s RX’d: 20″
    Additional Options: 15″
    Push Press:
    Range of Motion Standards: Barbell starts racked on shoulders, ends overhead with full elbow, hip and knee extensions, ear should be visible from profile view in front of the upper arm
    Scaling Options:
    Men’s RX’d: 75lbs
    Women’s Rx’d 55lbs
    Additional Options: 45lbs
    Each competitor will be assigned a judge to count reps and police the range of motion standards. If you’ve got any special issues with a movement please be sure to communicate it to your judge before starting the event. Judges are expected to hold their athlete to the standards listed above and count reps out loud during each movement. If an athlete fails to hit any of the standards the judge will call “Foul”. Fouls are not debatable, focus on hitting the next rep with full range of motion.

  • 258

  • Steve S.


  • Kevin P

    Congrats to all in the regionals. Great work!! You made us proud!

  • I had 29 takers at today’s Fight Gone Bad practice over the course of the classes (from 9am-2pm). I hope most if not all of you choose to join in FGB V on September 25th, 2010, when we’ll be raising money for several good causes.
    (For those of you who couldn’t make it in today because you were resting, don’t worry, we’ll have plenty of other opportunities to prepare.)
    Stay tuned to the blog for more info about signing up for the event very soon!

  • jim

    Fun rest day Sunday wod. Great work to all.

  • jenn

    242 (PR by 28 reps)

  • Jonathan P

    287 rx’d
    PR by 41. Not 300, but I had an awesome time. Love this WOD. Thanks for scheduling it, Allison, been looking forward to it since Friday!
    Amazing work to the regionals crew! I couldn’t stop checking the games sites this weekend. . . . .

  • Sara

    Great work to Christine, Sophie, Avery, Lenny, Mike M, Mike K, and Hari. The team did an awesome job! I injured my elbow yesterday so I wasn’t able to compete today but it was a really fun weekend. I can’t wait to get more of you competing! And special thanks to everyone who came all the way to Albany to support us and to those of you who kept us in your thoughts. I couldn’t ask to be a part of a better community.

  • Derrick

    1st CrossFit workout after finishing Elements. 217 rx’d. i guess that’s the starting pt. looking forward to improving and getting to know more of you. thanks for the workout, Allison…

  • Justin Ferris

    328 rx’d in Bk yesterday. FGB was the CFFB dwod yesterday.

  • Matt D

    301 rx. not a pr but happy to break 300 again

  • shayna


  • Craig

    240 definitely planning on doing the fundraiser and raising my score

  • Emily

    Sara, Harry, Mike M, Mike K, Lenny, Sophie, Christine, and Avery:
    You all were amazing this past weekend and I am so proud to have you representing the Box!
    I took a bunch of pictures and will make CD’s for everyone and leave them at the desk so you all can have a memorial of the awesome work that you did this weekend. Take some time off. You deserve it!!

  • Mike K

    Thank you to everyone who came out and supported all of us this weekend!
    It was a lot of fun, and I couldn’t have asked for a better team to compete with. Great job by Sara and Hari also, and thank you to Hari, Court, Josh, and CFNYC for everything this weekend.

  • Mike Mishik

    Thanks everyone who came out to support this weekend… Rock on CrossFit NYC!

  • kj

    First time with rx’ed weights. I’m weak.
    Row: 19,15,15
    WB: 10,10,10
    SDLHP: 10,8,9
    BJ: 15,12,12
    PP: 10,10,10
    Total: 171
    Looking to boost these significantly by FGBV.

  • Avery

    I had a fantastic time at Regionals this weekend. Amazing work by everyone from CFNYC. I’d really encourage anyone interested in competing to give it a try; it was more fun than I thought it would be.
    Thanks to everyone who was there in Albany (and spirit) who supported the team and individual competitors – it meant a lot!

  • Josh Rosenfield

    Great job Sara, Hari, Mike, Mike, Christine, Sophie, Lenny and Avery. You guys rocked! Next year I plan to be on the other side of the tape with you guys. Also the Brooklyn folk, Juan and Kurt and the rest.
    Super fun weekend. Now I suggest we somehow get a prowler for the gym, we can push it up and down Broadway. Also for those that didn’t see the final individual event, they had a machine from Concept 2 called the SkiErg, http://www.skierg.com/. Basically a stand up rower where you replicate the movement of a cross country skier. It looks absolutely brutal. The whole final event looked incredibly devastating.