Now is the time!

After yesterday’s plea on behalf of the upcoming Fight Gone Bad 6 fundraiser we’ll be hosting at CFNYC, I am happy to see we already have 19 members on our team: Jai, Steve B., Jason W., Steve Slo, (Coach) Jeffrey B., Emerson, Kent, Erica G., Michael W., Richard R., Brian K., Sanjay, K.J., Akash, Ralph, Alex B., Tina, Jordan, and myself.

Two years ago we made our first go at participating in the fundraiser, and managed to raise around $5,000 in just 2 weeks, winning us the prize of the top fundraiser in the Northeast Region for teams of 25 people or fewer. Last year we got a good, early start and, with a much bigger team this time, raised $24,718, placing 9th in the world. This year we want to blow both of those numbers out of the water.

And we would love will need your help in doing so.

It’s hard to put into words how amazing it feels to be a part of Fight Gone Bad, the fundraiser, but I did my best to describe it with words and pictures in this blog post from last September.

FGB6 @ CFNYC will take place on Saturday, September 17th from 9am-4pm.

Technically speaking, you could sign up any time between now and September 16th, and be able to participate. However, if we get enough people to sign up to be on Team CrossFit NYC that we have the biggest team worldwide as of this Monday, July 25th (5pm PST), then I as team captain will win a free iPad 2.

If I win the iPad 2, I won’t keep it for myself but will instead donate it to one randomly chosen FGB6 participant at CFNYC who raises at least $150. So if you’re going to sign up eventually…why not just sign up NOW?

It only takes a couple minutes to join our team and it’s free to do so. (You’re not obligated to raise a certain amount of money and if you really want to win that iPad 2 you’ll find out that it’s pretty easy to raise that $150.)

NEWEST UPDATE! Since posting this last evening, we’ve had 18 more people join Team CrossFit NYC for FGB6! Thanks to Coach (and co-owner) Josh, Stephanie K., Josh R., Dawn, Eric A., Mike S., Devon C., Christopher N., Aimee L., Chadron E., Laura O., Patrice N., and Jason L..

I have just figured out why we have 6 “Anonymous Player” teammates signed up. If you didn’t proceed to a page that asked you to put in your name (first name and last initial is all we need), then the FGB6 website only has your email address, username and password. Unfortunately, I as Team Captain cannot access your email address. I need to know who’s on our team. So please take a moment and log in to your account so as to remedy the situation. If you are unsure, check the list of names I’ve posted on the blog. If you’re not on it, you’re an Anonymous.

Saturday 110724

A: Pistol Practice (video instruction: part 1, part 2, part 3–see also this CFJ article)

B: WOD “Helen” (Compare to 101127)

Three (Games Prep: Four) rounds for time:
Run 400 meters
21 KB Swings 24 KG/16 KG (Post Elements 16 KG/12KG) x 21 swings
12 Pull-ups

C: Tabata Pushups

From Stephanie: This summer my workouts are all about prepping for the Timberman Half Ironman (next month in New Hampshire!). Basically I’ve been doing the Black Box programming for the strength & conditioning WODs (loving it!) and then my 2nd workout is either a swim, bike, or run crossfit endurance WOD. On the weekends I’m usually doing a race for practice. This past weekend it was the Long Branch Tri. My run form doesn’t look nearly as amazing in this picture as I imagine in my head, but I swear this is the frame right before my legs formed that perfect figure-4 of POSE running technique.

* * * * *
Here’s what’s on tap for Monday’s WOD classes:

A: 5 x 1 Cleans

B: Black Box Benchmark #3

60 Hand-Release Push-Ups for time

Score = time in seconds multiplied by “Scaling”

Scaling = 1.0 for zero “snaking” (Must be judged by a Black Box coach or mentor)
Scaling = 1.25 (mild), 1.5 (moderate), 1.75 (severe) “snaking” (judged by an experienced Black Box member)
Scaling = 2.0 for knee pushups


  • Madeleine

    I’m traveling, so I couldn’t do the regular WOD. Instead:

    200 single-unders
    four rounds of 20 pistols and 15 push-ups

    I also did my first double-unders.

    • Jai

      Awesome, congratulations!

  • Lisa

    Looking good AND stylish, Stephanie!

  • Justin Katz

    15:27 RX
    Tabata push-ups – 4

  • Jenny A

    Go Stephanie!

    10:35, 1 pood, jumping pullups (b/c sadly I still don’t have my kipping pullups down). Thanks a lot to Jeff Yan who spent a great amount of time helping me work on my kip.

  • Sam G

    5/3/1 Bench Press
    warm up with bar 10 x then 5x

    3@70% = 145
    3@80% = 165
    13 @ 195

    Assisted work

    Weighted ring pull ups turn out at the bottom 5 by 5 with 10 lbs

    last two sets were 4 reps then 2, because I had to rush and didn’t rest enough

    50 Body weight push ups

  • Cassie

    steph you’re rockin’ that hot pink, and the race, nice work!

    oh helen
    Rx’d for the first time
    thanks for all the support 11am class!

  • Craig p

    10:19 rx’d. Couldn’t catch the Aussie.
    Tabata -9.
    Snatch practice.

  • Jim S

    12:08 with 22kg kb.
    I made it unbroken to the 10th pull up on the second round. Which of course means it was broken. 🙂
    Tabata -6

  • Jai

    15:59, Helen Overboard. I’ve overheated before and it isn’t pretty, so I sparred everyone that sight by rowing instead. 35# kb, kipping pull ups.