A Fight Gone Well

If you participated, if you donated, if you motivated…thank you. And if you haven’t had a chance to donate yet, click here.
FGB5.org will be accepting donations through October 1st, so if you haven’t hit the $150 mark yet for your official FGB5 t-shirt, don’t give up hope. Keep asking your friends and family to donate!
You can expect to see lots of pics and video of yesterday’s Fight Gone Bad 5 Fundraiser @ CFNYC very soon. Stay tuned…

Sunday 100926
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute… continuing as long as you are able.
Use as many sets each minute as needed.
Post number of minutes completed to comments.
Compare to 091105.

Black Box Events:
Sept 25: Fight Gone Bad 5, the fundraiser–join Team CrossFit NYC! (or donate!)
Oct 1: Rest Day Bowling–please RSVP
Oct 2: Visiting Coach OPT–5 slots
Until I get some good shots of FGB5, I’m going to go with this pic of Jacinto, where he’s holding a Jacinto-as-Mighty-Mouse cartoon made for him by Saskia. Jacinto, we’re all very proud of your performance at FGB! Thank you for inspiring us to be our best selves!

A history of umami
Baa baa breakfast
Monday-morning-quarterback your FGB performance


  • How to approach today’s workout (adapted from the CrossFit BrandX forums):
    Big Dawgs and Pack:
    As Rx’d
    This workout is self-scaling.
    I recommend:
    You sub some assistance-band pull-ups in here. If you can do a few standard full range pull-ups, do those to failure and then add in the band pull-ups to keep going. If you cannot do any full-range pull-ups, try this workout with assistance-band pull-ups. Record which band you used and be conscientious of trying to progress to thinner bands over time. Use the band as a tool, not a crutch.
    IMPORTANT NOTE: Use as many sets each minute as needed–each round does not have to be a continuous single set. You may break up the number required for each minute into as many sets as you like as long as you finish before the minute is up.

  • Kirk

    Looking good, Papi!
    Nice to hear my investment in your FGB performance was well founded.
    You are an inspiration!
    Job well done to everyone who did FGB yesterday…

  • CAIN

    Congratulations to Brian D and Kevin P for placing 1st and 3rd in the 77 kg class at the NYC Weightlifting Open at Lost Battalion Hall yesterday.
    Anyone who is looking to improve their C&J and Snatch (which is everyone) should try to spend some time with these guys. They are both outstanding athletes and coaches. They understand the lifts and the best approaches for improving them in the context of Crossfit.

  • Hari

    Kevin P is my Oly coach as I prepare for next year’s CF Masters.

  • Emily

    got up to 9 w/blue band. considering my shoulder, i’m very happy with this AND the fact that there was absolutely no pain. 🙂 wooo!!!
    switched to death by 10m afterwards and finished when allison stopped running the clock @ 18.
    Allison’s little cash out was “fun”: 5 min of 30 sec ea, max rep burpees, plank holds
    couldn’t hold all the planks (my shoulders are really weak…) low on the burpees was 5

  • Sam

    I got up to 10 minutes with the green band helping me in the 5th round, I think I did ok, I am really bad when it comes to pullups, so any practice make me happy. The last finisher was fun, my core strength is a big weakness, as I had less trouble with the burbees then the planks.

  • Matt U.

    8 sets plus 5 in 9th set
    Straight pullups as my kipping stinks

  • Hari

    Regarding Monday’s WOD:
    There is nothing technical in this WOD. You could have done it during Elements. You need to be careful to set your back on the dead lifts, but this WOD enforces itself. When you can’t stand up or push up, you won’t.
    You should take this WOD seriously and keep track of time. Obviously you are going to need to rest periodically. You will need to rest for two different reasons: (1) because you are out of breath; and (2) because you are at or near muscle failure. You will dramatically improve your WOD time by fulfilling both needs at the same time in a single rest break.
    So, when you finish the dead lifts, that is not the time to rest, because you are more than capable of immediately doing 5 or more pushups before you pause, at which point you can both catch your breath and recover from near muscle failure.
    (Never go to complete failure on pushups. Remember the mistake everyone makes during Tabata pushups in Elements: going out too fast and ending up doing singles.)
    Similarly when you finish the pushups, that is not the time to rest, because you can immediately start doing dead lifts with different muscles.
    My strategy when this came up in March was to do the dead lifts unbroken, drop to the floor, do eight pushups, rest as needed, do the rest of the pushups, and then go immediately to the next round. For me, that was 10 breaks over the course of the WOD, but they occurred exactly when I had to have them. I went alongside Lenny, and it was the closest I have come to beating him.
    This WOD should be fun. You only need to do two things: (1) Protect your back (take the weight seriously); and (2) keep going. Women who dismiss pushups as something they do poorly should stop making excuses; it’s time to get good at pushups. Men who think they’re lucky because they can easily handle 135 lbs (95 lbs ls RX’d for women) need to get familiar with the concept of correct form on pushups. I can count on one hand the number of men that I see doing full ROM pushups.
    Good luck!

  • mike n.

    9+6 (all strict)

  • Jai

    9 rounds plus about 5, unassisted. Could have made 10 rounds but my hand tore… and since I wash dishes at a soup kitchen on Mondays, I need my hands to not be open to the germs of over 200 dishes. Excuses, excuses…