Fight Gone Bad 5

[I forgot that I had made a video of TMIMIC get his first muscle-up the other day. CHECK IT OUT!]




From the official site:

Fight Gone Bad began as a fundraising event in 2006. From those humble beginnings and with the support of the CrossFit community, we’ve proven what a small, totally committed group of people can accomplish. The first four editions of Fight Gone Bad have raised a combined total of more than $2 million. Fight Gone Bad 5 opens its arms to benefit three charities this year: LIVESTRONG, Wounded Warrior Project and the CrossFit Foundation.

Fight Gone Bad 5 takes place on Saturday, September 25, 2010.

The event can take place at any CrossFit Affiliate facility between 6am and 4pm.

The event format is the Fight Gone Bad CrossFit format:

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The event is in the 3 round format. The stations are:

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 (Calories)

The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Awards are given on Individual, National, and Regional levels.

Individuals who raise $150 or more will receive an Official FGB 5 Event T-shirt after the event.

They will break up the workout into levels. The four divisions are:

Class A: Standard Men = 35kg push press and sumo deadlift high pull, 20# wall- ball and 20" box jump
Class B: Modified Men/Standard Women = 25kg push press and sumo deadlift high pull, 14# wall-ball and 20" box jump
Class C: Intermediate = 16kg push press and sumo deadlift high pull, 8# wall-ball and 20" box jump (step-ups are okay)


We will be participating at Urban CrossFit this year. For Saturday's post I'll list who we have as acting victims participants. Sign up on the whiteboard if you haven't done so yet.

Click here to see AB's Page and donate!

Click here to register!

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WOD

2 rounds for max reps:
60-second stations of

• wall ball, 20/14#
• sumo deadlift high-pull, 35/25kg
• box jump, 20/14"
• push press, 35/25kg
• row (cal)

There will be a 60 second rest between each exercise.

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Also, your Moment of Zen:

A show of hands please

Who's ready for a specific Strength Program? We are working out some details to figure out a plan for those who want to increase their absolute strength as well as gain muscle.

Conversely who's ready for an Endurance Program? Maybe something to prepare you for the Seattle Marathon or Half-Marathon?

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WOD

for max reps:
5 minutes hang power cleans, 35/25kg
5 minutes double unders
3 minutes hang power cleans, 35/25kg
3 minutes double unders
1 minute hang power cleans, 35/25kg
1 minute double unders

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“You’ve got to find what you love. And that is as true for your work as it is for your lovers. Your work is going to fill a large part of your life, and the only way to be truly satisfied is to do what you believe is great work. And the only way to do great work is to love what you do. If you haven’t found it yet, keep looking. Don’t settle. As with all matters of the heart, you’ll know when you find it. And, like any great relationship, it just gets better and better as the years roll on. So keep looking until you find it. Don’t settle.”

Steve Jobs

Do you do what you love?


We do.

RSVP System!

Thanks to our FCF Geek Squad, we will soon be implementing a new RSVP system to display class sizes. While we have not made this a requirement in the past, it will help all of us if everyone uses it. You can sign up for classes up to 7 days in advance, and will help us prepare for all of you hungry athletes! We will explain how to use this next time you're in class, or shoot us a note at info@foundationcrossfit.com.

Class rsvp closes 15 minutes prior to the start of class. (Please keep in mind that Monday, September 6th is closed for the Labor Day Holiday.)

This will only be effective if all of our athletes use the system, so please do so! 

Click to see!

Please bookmark http://rsvp.foundationcrossfit.com and use it to schedule your week of classes! Thanks to Herman for the smarts!

(We made him wear these glasses post-WOD)

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WOD

for time:

row 2k

compare to 13MAY2010.

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When rolling your muscles, find a knotty area and hold it there until the pain/discomfort dissipates. Usually this takes 40 seconds of more, or 10 deep breaths. The first muscle response will be to contract and protect from damage. Eventually you'll feel the knot start to relax, and this is where you will get the most benefit. Use a roller for stretching before workouts, a lacrosse ball to get in deeper after workouts.

Please roll your calves. They will thank you!

The Burger Episode

It's Labor Day.  I hope everyone has some plans to get out and enjoy the last summer holiday weekend.  And what better way to do it then with a good old fashioned BBQ.  Here are a couple burger recipes to give a go.

From Paleo Girls, I give you - the Lamb Bacon Burger.

What:

• 1.75 lbs. ground lamb bacontastic (you can just chop up some raw bacon and add it to the ground meat)
• Dried Parsley, several shakes (fresh parsley would be great also)
• Dried Oregano, several shakes (fresh parsley would be great also)
• Sea Salt, to taste
• Black Pepper, to taste

How:

• Add bacon, parsley, oregano, sea salt, and black pepper to the ground lamb.
• Mix by hand until all herbs are evenly distributed.
• Divide into 4, and form burger patties with your hands
• Top with another sprinkle of the parsley and oregano
• While the burgers are grilling, cook up a few more pieces of fresh bacon!
• Grill to Medium
• Top with fresh-cooked bacon
• Top with Guacamole or Salsa
• Serve & enjoy!

I challenge you to try it without the bun!  All the delicious goodness, none of the empty calories!

Here are two other burger recipes to check out:
Green Chile Turkey Burgers from Elana's Pantry
Pork-Fennel Burgers from Mark Bittman

And last but not least, which you have to travel to Wisconsin for, is the krispy kreme burger (I do not recommend you try this at home, folks).

The Most Interesting Man in the World

... Joins the Muscle-Up Club. He just noticed that he wasn't on the list and decided it was time. Mr. Evans thought that since Tony was in town, he might as well.

What will he do next?!

More importantly, is there anything this man can't do?!

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WOD

for time:
run 10k

Our lap here actually makes an 11k. Oops. Surprise! Everyone who did it gets a gold star!

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Make sure you give a huge welcome to the incoming Foundation grads: Andy, Annie, Barry, Ben H, Ben L, Ben M, Brad, Catherine, Carrie, Christine, Daniah, Derek S, Dom, Jon C, Meg, Mike T, Paulina, Petra, and Yen, as well as Elisa, Jessica, Louisa, Ming!

Weekend Reading

Another great week with a great group of people. We <3 beating the snot out of you.

• Robb Wolf is finally ready to set his book The Paleo Solution out into the wild September 14th.
  
• Inside the secret world of Trader Joes via Tami (fresh out of Foundations!)
• Check out Garit's new toy. He's going to wear it during the upcoming Warrior Dash. 1080p indulgence!
• Which reminds me REGISTRATION ENDS THIS MONDAY! Sign up now.

The Tuesday intensive will be Basic Barbell Lifts. Thursday will be all things running with Adam! Hope you have your flatter shoes ready this week!

Honest Reps

Looking back at the article I linked the other week regarding self-reported vs. rigorously-judged WODs, do you find yourself counting reps that DO NOT hold to our standards?

ps
Your home work this weekend is to accumulate time in the bottom of the squat!

You do not need to hold a flat back. Just sit and get your butt as close to your ankles as possible.

• Novice: 5 minutes
• Intermediate: 8 minutes
• Advanced: 10 minutes plus

Start a timer when you're in the bottom. Stop the watch if you need to break and stand up.

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WOD

"ANGIE"
for time:
100 pullups (extended arm, chin above hands, extended arm)
100 pushups (full plank on hands and feet, chest to deck, full plank)
100 situps (shoulder blades on deck, chest to thigh, shoulder blades on deck)
100 squats (stand tall, crease of hip drops below top of knee, stand tall)

compare to 05MAR2010.

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Want an early Tuesday morning class? What about an early Thursday morning class?

The whiteboard reads the following:

• 6am - 2 people want it
• 7am - 8 people want it

Who else is up for these classes? Write on the board. Post to comments.