FIGHT GONE BAD!

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WOD

Fight Gone Bad (video)

3 Rounds of:
Wall Ball, 20/15 lb. ball, 8 ft. target.
(Max Reps in 1 minute)
Sumo Deadlift High-pull, 75/55 lbs.
(Max Reps in 1 minute)
Box Jump, 20" box (Max Reps in 1
minute)                    Compare to July 2007
Push Press, 75/55 lbs. (Max Reps in 1 minute)                     and  August 2007
Row  (Max Calories in 1 minute)

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.  All
points are tallied at the end of all 3 rounds for a total score.

Wow.  We saw absolutely stunning performances today with incredible returns!  We had multiple PR’s on FGB scores, first-timers who had awesome scores, "gimps" who really pushed the envelope with themselves with their injuries, and still others who raised the bar for themselves and gutted it out for the "as prescribed" weight for the first time!  I am just really proud of all of every one of you and super excited for the results of hard work and pushing the intensity lately!

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Amanda, Katie, and Cullen are among those who got higher PR scores today and Patty really stepped it up and did FGB as prescribed for the 1st time!Img_9006
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It was Kathleen, Bill, and Cody’s 1st FGB! And Bill’s 1st CF workout, ever!
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Isabelle has been rehabing her shoulders and was back at FGB as prescribed (with a 20lb. ball!)today.  Mike did the Arm Gone Bad version with his broken ribs, Buck is fighting back after back surgery.  Strong efforts you guys!  Nothing like CrossFit as rehab!

STRONG WORK, CREW!

REMINDER FOR SEPTEMBER 29th TEAM FUNDRAISER:

FIGHT GONE BAD
FUNDRAISER

Calling All
TEAmS!!

Saturday, September
29th, 9:00

“Dear CrossFit Affiliates:

We are
counting down the days to FIGHT GONE BAD II…

As you know,
Athletes for a Cure is the proud presenter of this event,
happening September 29th, 2007.  We want to get as many affiliates on
board as we possibly can to make this event bigger and better than ever.  Last
year, we raised just under $110,000 for prostate cancer research.  This year,
the goal is $250,000 and I know we can make this a reality with your support and
enthusiasm!

First, make sure to register your center as
a participating affiliate right away.  Upon registration, you will receive a
package containing postcards with registration information for your clients,
posters, and additional support materials.  These will be mailed August 1st,
giving your center at least six weeks to train, fundraise, and get ready to
RAISE THE
ROOF!!!
 

Ok, CrossFit Flagstaff…. we need to
join in with the ranks of the rest of the CrossFit world and we need to put
together some teams to raise money for this event. What do you say? Please put
together your people and let me know who is interested. As soon as I get at
least 3 teams, we will get CrossFit Flagstaff on the event
registry.

Fundraiser For Prostate Cancer Foundation

In a repeat of last year’s enormously successful fundraiser for the Prostate
Cancer Foundation, the world wide CrossFit community will again participate with
Athletes For A Cure in the "Fight Gone Bad" fundraising event.

Rules of Engagement The CrossFit workout will be ‘Fight Gone
Bad’. 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. This event calls for 3 rounds. 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. The stations are:
Wall-ball, 8 ft target
(Reps)
Deadlift high-pull (Reps)
Box jump (Reps)
Push-press
(Reps)
Row (Calories)

To compete in the workout, all participants must complete each of the
following:
Register with their local CrossFit Affiliate Center by Wednesday,
September 26, 2007
Register with Athletes for a Cure as part of the CrossFit
Flagstaff Team
Raise $150 or more in pledges by 5 p.m. PST on Saturday,
September 29, 2007

Individual Prizes
The participant who raises the most money in pledges
(total received must be at least $2000) will receive two roundtrip tickets from
Southwest Airlines to anywhere within the US (expires 9/30/2008 and cannot
exceed $700 USD).
Each participant who raises $500 or more will receive one
(1) ‘Fight Gone Bad’ T-shirt.
Only pledges received by 5 p.m. PST on
Saturday, September 29, 2007 will be counted towards this pledge total, although
donations will be accepted indefinitely beyond the September 29 th deadline.
Pledges in the form of checks will be considered ‘received’ when participants
enter the check information in their HQ. Credit card donations are considered
‘received’ when the donations are made online by the donor.

Affiliate Prize
The CrossFit Affiliate Center that scores the highest
number of collective ‘Fight Gone Bad’ points will receive a gift certificate
worth $5,000 from 2XU ( www.2xu.com) sports performance wear.
Four classes of
participants will be scored:
Class A: Standard Men = 75 lb PP and High Pull,
20lb Wall Ball and 20in Box
Class B: Modified Men/Standard Women = 55 lb PP
and High Pull, 14lb Wall Ball and 20in Box
Class C: Intermediate = 35 lb PP
and High Pull, 8lb Wall Ball and 20in Box (step ups are okay)
Class D:
Beginner/Kids = 15lb PP and High Pull, 4lb Wall Ball (can be lowered 2in from
standard height) and 10in Box
All classes will count toward the total
CrossFit Affiliate Center score.

CrossFit’s goal is to raise $250,000 in one day, making Fight
Gone Bad a very important milestone for each man who’s fight truly has gone bad.

Comments

  1. I am so proud to be a member of CrossFit Flagstaff. Ryan, Jason and Lisa you are inspirations, really.

  2. Lisa you forgot to post the biggest gain….the champ….the first CFLAGGER to bust through the ceiling….to do the impossible….to obtain the unobtainable….to crush the 300 benchmark….YOU!!!!! INCREDIBLE JOB LISA YOU FRIGGIN’ R O C K!!!

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