Monday, September 26, 2011
Fight Gone Bad - Final Tally
The final tally has been added up and sent in for our Fight Gone Bad fundraiser. As a gym we raised a total of $1005.00. When I added all the donations up we were just short of $1000. David and Peter said we can't let it stay like that and kicked in enough to put us over the $1000 mark. Thank you to all of you that raised money and did the workout too. Be sure to thank anyone you asked to donate that gave money on your behalf. I think over all it was a success. I will let you know as soon as results are posted on how we did as a nation of crossfitters in fulfilling our goal.
Sunday, September 25, 2011
WOD's for the Week
MONDAY 9-26-11
4 Rounds for time of:
Run 400 meters
15 Thrusters (95, 65)
15 Pull-ups
TUESDAY 9-27-11
AMRAP in 20 minutes:
5 Pull-ups
10 Push-ups
15 Squats
WEDNESDAY 9-28-11
5 Rounds for time of:
35 Double Unders - count attempts
Run 200 meters
Do Not Substitute until you have at least attempted 35 double unders
THURSDAY 9-29-11
For Time:
21-15-9
Deadlift (225, 155)
Overhead Squats (135, 95)
FRIDAY 9-30-11
"Brenton"
5 Rounds for time of:
Bear Crawl 100'
Standing Broad Jump 100'
(do 3 Burpees after every 5th broad jump)
SATURDAY 10-1-11
"Share the Pain"
Bring a friend and let's share the workout too.
4 Rounds for time of:
Run 400 meters
15 Thrusters (95, 65)
15 Pull-ups
TUESDAY 9-27-11
AMRAP in 20 minutes:
5 Pull-ups
10 Push-ups
15 Squats
WEDNESDAY 9-28-11
5 Rounds for time of:
35 Double Unders - count attempts
Run 200 meters
Do Not Substitute until you have at least attempted 35 double unders
THURSDAY 9-29-11
For Time:
21-15-9
Deadlift (225, 155)
Overhead Squats (135, 95)
FRIDAY 9-30-11
"Brenton"
5 Rounds for time of:
Bear Crawl 100'
Standing Broad Jump 100'
(do 3 Burpees after every 5th broad jump)
SATURDAY 10-1-11
"Share the Pain"
Bring a friend and let's share the workout too.
Friday, September 23, 2011
Fight Gone Bad Donations
I hope everyone saw the pictures of the workout last Saturday of Fight Gone Bad. The final pictures tell it all. Those people worked hard to accomplish something great. If you have any more donations that you have collected please turn them in to me by Saturday, Sept 24. We didn't quite make my goal of raising $2000 but we came very close to raising $1000. Look for it to come around again next year. You can work to get more people involved working out, donating money and improving your own scores. Thanks again to all who worked and donated money this year.
Tuesday, September 20, 2011
5 K Run October 29, 2011
On the table at the gym there are fliers for a 5 K Run for a cause. The organization sponsoring the event is one I happen to be involved in. They are raising money for Bone Marrow Transplant Registry in our area. If you would like to register for this you may do that at the same time when you are at the race. It is not a requirement to run, just available if you want to.
What I would like us to do as a gym, is to register for the race and advertise the effectiveness of our crossfit program. Taking Mark Guilliam's advice I looked up scores for the last 5K in our area and compared our scores from the last time we did a 5K as a WOD. We had great times and would do well in any race!! I thought if we had 10 people from the gym register for the race I would pay the registration fee from the gym. For a group of 10 or more the registration is $10 each if we register by Oct 14. If we don't have a group of 10 the registration fee is $20 per person. I will still pay $10 for each person up to 10 people but you would be responsible to pay the rest of your registration if you can't convince your friends to run with you.
I'm sure we would have winners in several categories. This would take the place of our Saturday workout on October 29 and be great advertising for us if we do well. Please talk to me or leave a comment here if you are interested in running and showing off what we do. The date is well into the future so we can plan ahead and fit this in to our busy lives. I have three people committed so far. Are you interested?
What I would like us to do as a gym, is to register for the race and advertise the effectiveness of our crossfit program. Taking Mark Guilliam's advice I looked up scores for the last 5K in our area and compared our scores from the last time we did a 5K as a WOD. We had great times and would do well in any race!! I thought if we had 10 people from the gym register for the race I would pay the registration fee from the gym. For a group of 10 or more the registration is $10 each if we register by Oct 14. If we don't have a group of 10 the registration fee is $20 per person. I will still pay $10 for each person up to 10 people but you would be responsible to pay the rest of your registration if you can't convince your friends to run with you.
I'm sure we would have winners in several categories. This would take the place of our Saturday workout on October 29 and be great advertising for us if we do well. Please talk to me or leave a comment here if you are interested in running and showing off what we do. The date is well into the future so we can plan ahead and fit this in to our busy lives. I have three people committed so far. Are you interested?
Monday, September 19, 2011
Fight Gone Bad Fundraiser
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| READY TO GO! |
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Dylan and Leslie "before"
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Wall Balls
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| Sumo Deadlift High Pulls |
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| Sumo Deadlift High Pulls |
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Sumo Deadlift High Pulls
 Flying Box Jumps?   Push Press   Rowing and supervising?     Great Job everyone! |
Sunday, September 18, 2011
WOD's for the Week
MONDAY 9-19-11
For Time:
15-12-9-6-3
Power Cleans (135, 95)
Bar-facing Burpees
(Face the bar with your chest on the ground, jump up and forward over the bar = one burpee. Turn around, face the bar with your chest on the ground, jump forward and back over the bar = 2nd burpee)
TUESDAY 9-20-11
"Ashley"
Our own Ashley Bowers developed this WOD (as her paleo prize) to improve her favorite sport, Volleyball.
3 Rounds (her volleyball #) for time:
24 (how old she will turn) Squats (Defense)
22 (day of her birth) Wall Balls (Setter)
10 (month of her birth) Box Jumps (24, 20) (Hitter)
6 (number of players on a team) Push Press (115, 75) (Server)
Congratulate Ashley for earning this prize (by improving the most in her workouts after the paleo challenge) by doing your best on her named WOD.
WEDNESDAY 9-21-11
For Time:
15-12-9
Thrusters (135, 95)
Weighted Pull-ups (45, 30 pound dumbbell between your legs with ankles crossed)
THURSDAY 9-22-11
5 Rounds not for time:
3 Deadlift (as heavy as possible)
Max reps Hand Stand Push Ups
(score weight/#reps, wt/#reps...)
FRIDAY 9-23-11
"Helton"
3 Rounds for time of:
800 Meter Run
30 Dumbbell Squat Cleans (50, 35)
30 Burpees
(scale as needed good suggestion is 400 M, 20 and 20)
SATURDAY 9-24-11
"Share the pain"
Bring a friend and see what we can do together.
For Time:
15-12-9-6-3
Power Cleans (135, 95)
Bar-facing Burpees
(Face the bar with your chest on the ground, jump up and forward over the bar = one burpee. Turn around, face the bar with your chest on the ground, jump forward and back over the bar = 2nd burpee)
TUESDAY 9-20-11
"Ashley"
Our own Ashley Bowers developed this WOD (as her paleo prize) to improve her favorite sport, Volleyball.
3 Rounds (her volleyball #) for time:
24 (how old she will turn) Squats (Defense)
22 (day of her birth) Wall Balls (Setter)
10 (month of her birth) Box Jumps (24, 20) (Hitter)
6 (number of players on a team) Push Press (115, 75) (Server)
Congratulate Ashley for earning this prize (by improving the most in her workouts after the paleo challenge) by doing your best on her named WOD.
WEDNESDAY 9-21-11
For Time:
15-12-9
Thrusters (135, 95)
Weighted Pull-ups (45, 30 pound dumbbell between your legs with ankles crossed)
THURSDAY 9-22-11
5 Rounds not for time:
3 Deadlift (as heavy as possible)
Max reps Hand Stand Push Ups
(score weight/#reps, wt/#reps...)
FRIDAY 9-23-11
"Helton"
3 Rounds for time of:
800 Meter Run
30 Dumbbell Squat Cleans (50, 35)
30 Burpees
(scale as needed good suggestion is 400 M, 20 and 20)
SATURDAY 9-24-11
"Share the pain"
Bring a friend and see what we can do together.
Tuesday, September 13, 2011
Paleo Winners
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| Barbie Gibbs "Most Inches Lost" prize-suspenders |
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| Mark Guilliams "Most Weight Lost" prize-food scale |
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| Leslie Walker "Least Cheats" prize-paleo biscotti |
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| Michael Gibbs "Most Vegetables Eaten" prize-paleo cookies |
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| Ashley Bowers "Most Improved Workouts" prize-name your WOD |
Sunday, September 11, 2011
WOD's for the Week
MONDAY 9-12-11
"9-11 Twin Towers"
2 Rounds for time of:
11-Burpees
11-Pull-ups
11-Box Jumps (24, 20)
11-Double Unders
11-Ring Dips
11-Knees to Elbows
11-KB Swings (53, 35)
11-Sit-ups
11-Hang Squat Cleans (35, 25 Dumbbells in each hand)
TUESDAY 9-13-11
For time:
21-15-9
Jumping Back Squat (45, 35)
Push Press (45, 35)
Sumo Deadlift High Pull (45, 35)
WEDNESDAY 9-14-11
Max Deadlift
2-2-2-2-2-2-2-2-2-2
rest 1 minute between sets and keep going for as long as you are increasing in weight.
THURSDAY 9-15-11
3 Rounds for time of:
25 Push-ups
50 Lunges
75 Sit-ups
FRIDAY 9-16-11
"Tabata" "Bottom to Bottom" Squats
Run 1 mile
Tabata is 20 sec of work starting at the bottom of the squat, rest 10 sec (at the bottom of the squat) for 8 rounds equaling 4 minutes. Start the time for the run as you rise from the last squat. (You get to skip the last 10 sec rest.)
1 mile is 2 times around the block and one 400 M.
Record lowest number of squats in 8 rounds and time for the mile for score.
SATURDAY 9-17-11
"Fight Gone Bad"
This is our fundraiser for Special Forces Warrior Foundation and CrossFit Foundation.
Please ask everyone you know to support our efforts to help fund scholarships for dependents of men who died in Afghanistan in a particular battle.
3 Rounds of:
1 minute of Wall Balls (20, 14)
1 minute of Sumo Deadlift High Pulls (75, 55)
1 minute of Box Jumps (24, 20)
1 minute of Push Press (75, 55)
1 minute of rowing for calories
1 minute of rest
count all reps and calories for score
Bring in any donations and we will turn them in together.
Let's make a difference in 17 minutes!
"9-11 Twin Towers"
2 Rounds for time of:
11-Burpees
11-Pull-ups
11-Box Jumps (24, 20)
11-Double Unders
11-Ring Dips
11-Knees to Elbows
11-KB Swings (53, 35)
11-Sit-ups
11-Hang Squat Cleans (35, 25 Dumbbells in each hand)
TUESDAY 9-13-11
For time:
21-15-9
Jumping Back Squat (45, 35)
Push Press (45, 35)
Sumo Deadlift High Pull (45, 35)
WEDNESDAY 9-14-11
Max Deadlift
2-2-2-2-2-2-2-2-2-2
rest 1 minute between sets and keep going for as long as you are increasing in weight.
THURSDAY 9-15-11
3 Rounds for time of:
25 Push-ups
50 Lunges
75 Sit-ups
FRIDAY 9-16-11
"Tabata" "Bottom to Bottom" Squats
Run 1 mile
Tabata is 20 sec of work starting at the bottom of the squat, rest 10 sec (at the bottom of the squat) for 8 rounds equaling 4 minutes. Start the time for the run as you rise from the last squat. (You get to skip the last 10 sec rest.)
1 mile is 2 times around the block and one 400 M.
Record lowest number of squats in 8 rounds and time for the mile for score.
SATURDAY 9-17-11
"Fight Gone Bad"
This is our fundraiser for Special Forces Warrior Foundation and CrossFit Foundation.
Please ask everyone you know to support our efforts to help fund scholarships for dependents of men who died in Afghanistan in a particular battle.
3 Rounds of:
1 minute of Wall Balls (20, 14)
1 minute of Sumo Deadlift High Pulls (75, 55)
1 minute of Box Jumps (24, 20)
1 minute of Push Press (75, 55)
1 minute of rowing for calories
1 minute of rest
count all reps and calories for score
Bring in any donations and we will turn them in together.
Let's make a difference in 17 minutes!
Monday, September 5, 2011
WOD's for the Week
MONDAY 9-5-11
Hope you enjoyed your holiday.
Now back to work!
TUESDAY 9-6-11
Shoulder Press
5-5-5-5-5
(no dip on shoulder press, just push up from shoulders)
WEDNESDAY 9-7-11
5 rounds for time of:
40 Double Unders
30 Box Jumps (24, 20)
20 KB Swings (53, 35)
THURSDAY 9-8-11
5 rounds for time of:
15 Deadlifts (185, 135)
15 Toes to Bar
(try to kip and get your toes all the way to the bar)
FRIDAY 9-9-11
AMRAP in 10 minutes:
15 Wall Ball shots (20, 14)
15 Burpees
SATURDAY 9-10-11
Share the Pain/Bring a Friend
This will be a chipper ending with 9-10-11!
Hope you enjoyed your holiday.
Now back to work!
TUESDAY 9-6-11
Shoulder Press
5-5-5-5-5
(no dip on shoulder press, just push up from shoulders)
WEDNESDAY 9-7-11
5 rounds for time of:
40 Double Unders
30 Box Jumps (24, 20)
20 KB Swings (53, 35)
THURSDAY 9-8-11
5 rounds for time of:
15 Deadlifts (185, 135)
15 Toes to Bar
(try to kip and get your toes all the way to the bar)
FRIDAY 9-9-11
AMRAP in 10 minutes:
15 Wall Ball shots (20, 14)
15 Burpees
SATURDAY 9-10-11
Share the Pain/Bring a Friend
This will be a chipper ending with 9-10-11!
Friday, September 2, 2011
Fight Gone Bad
<strong><p>9,300 CrossFitters and 31 Kids</p></strong>
<p>by Scott Zagarino</p>
<p>On August 6th 31 children lost their fathers in the same day. As it is, most of us don't stop long enough to breathe, much less ruminate for just a second what it would be like at 10-years old to watch as two uniformed men inform your mother that a grateful nation is telling her that her husband will never return, or that before she could even grasp the enormity of that grief, she had to tell her children. Since you may have read this far, ponder for a second the breaking hearts and the fear that goes from stunned to crumpled.</p>
<p>I have to apologize to you all, here and now, for doing something I had no right to do. We committed to the Special Operations Warrior Foundation that we would fund 60 college scholarships this year from a portion of the proceeds of Fight Gone Bad. On Aug 7th I called Steve and gave him my word we would fund 31 more scholarships. I had no right to commit to that on your behalf, but I gave my word and if it costs us everything, those kids are going to school.</p>
<p>More than the money, more than the scholarships, it's our friendship, our support and our thanks that these families need now. So, on Thursday, September 1, we're going to publish an open letter listing team by team, box by box, the 9,300 (or thousands more by then) CrossFitters who are teeing it up on September 17 first on the <a href="http://sportsgrants.org/fgb6/blog">FGB6 Blog</a>. We'll include a list of every registered team and what we've raised so far with an introduction that lets every one of the 31 children know how much we appreciate their sacrifice. We want them to know how much we want to help, and how much they can count on us, not just this September, but ever September until they graduate. </a></a></p>
<p>Come Thursday, please comment on Facebook and the blog, let them know who you are and why they matter to you. You may never again have the opportunity to do so much good in 17 minutes. There are more than 1,000,000,000 CrossFitters out there and we can change at least this small part of the world together on the 17th.</p>
<a href="www.fgb6.org">www.fgb6.org</a>
<p>by Scott Zagarino</p>
<p>On August 6th 31 children lost their fathers in the same day. As it is, most of us don't stop long enough to breathe, much less ruminate for just a second what it would be like at 10-years old to watch as two uniformed men inform your mother that a grateful nation is telling her that her husband will never return, or that before she could even grasp the enormity of that grief, she had to tell her children. Since you may have read this far, ponder for a second the breaking hearts and the fear that goes from stunned to crumpled.</p>
<p>I have to apologize to you all, here and now, for doing something I had no right to do. We committed to the Special Operations Warrior Foundation that we would fund 60 college scholarships this year from a portion of the proceeds of Fight Gone Bad. On Aug 7th I called Steve and gave him my word we would fund 31 more scholarships. I had no right to commit to that on your behalf, but I gave my word and if it costs us everything, those kids are going to school.</p>
<p>More than the money, more than the scholarships, it's our friendship, our support and our thanks that these families need now. So, on Thursday, September 1, we're going to publish an open letter listing team by team, box by box, the 9,300 (or thousands more by then) CrossFitters who are teeing it up on September 17 first on the <a href="http://sportsgrants.org/fgb6/blog">FGB6 Blog</a>. We'll include a list of every registered team and what we've raised so far with an introduction that lets every one of the 31 children know how much we appreciate their sacrifice. We want them to know how much we want to help, and how much they can count on us, not just this September, but ever September until they graduate. </a></a></p>
<p>Come Thursday, please comment on Facebook and the blog, let them know who you are and why they matter to you. You may never again have the opportunity to do so much good in 17 minutes. There are more than 1,000,000,000 CrossFitters out there and we can change at least this small part of the world together on the 17th.</p>
<a href="www.fgb6.org">www.fgb6.org</a>
Labor Day
Just in case anyone was wondering there will be no classes on Monday September 5, 2011. We will have a class this Saturday at 10am. This will not be a share the pain day but a make-up day for any of the WOD's this week you might have missed. There has been tremendous progress in workout results from our good diet this month. For those of you starting to see results keep it up. For those of you that fell off the wagon this is a new month and the perfect time to start again.
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