A tough CrossFit workout with a moderately heavy load and unsustainable pace will cause a confrontation.

Physical
Mental
Emotional

Do your best, no more, no less

Be relentless in each approach

But…

Be forgiving in your self analysis

Your willingness to step into a workout and fight through your pain is a refection of your strength…use this emotion, this pain as a reminder of how tough you truly are.

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Flickr Slideshow of the Pain...

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0600: Conditioning

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Skill Work: Medicine Ball Clean

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Intro Circuit: 6 Set Tabata "Sell Out"

Box Jump

Sit-up

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WOD:

"Top Heavy"

As many Rounds as you can in 20 Minutes

5 Chins

10 Jumping Ring Dips

15 Push Press
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0645: Barbell Power

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Hang Power Clean x 5, 5, 3, 3, 1

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Strength Couplet:

"Dock Work"

21-15-9 style

For time

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Hang Clean x 21

Strict Press x 7

Push Press x 7

Push Jerk x 7

Hang Clean x 15
Strict Press x 5
Push Press x 5
Push Jerk x 5

Hang Clean x 9
Strict Press x 3
Push Press x 3
Push Jerk x 3

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Load:

Pro Women = 85 Clean, 65 Press

Pack Women = 55 Clean, 45 press

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Pro Men = 135 Clean, 95 Press

Pack Men = 105 Clean, 75 Press

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Flickr Slideshow of the madness...

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Skill Work:

Line of Pull; Snatch

Drive hips and shrug

Elbows High and outside

Dive and flick

Active shoulder

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Application:

As many rounds as possible in 6 minutes

8 Dumbbell Snatch (4 each side)

12 Air Squat

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WOD:

"Concrete Boots"

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Grab ONE Dumbbell; use your Tabata Push Press Weight

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15 DB Overhead Walking Lunge Left arm

15 DB Overhead Walking Lunge Right arm

15 DB Push Press Left arm

15 DB Push Press Right arm

30 DB Goblet Squats

Run 400 yards

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*Scaled: 3, 4, 0r 5 rounds for time*

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A quality team has a mix of veteran leadership and youthful energy...

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Ray is 4 years older than Mike's Tee-Shirt...

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0600: Conditioning

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1st Circuit

As many rounds as possible in 12 minutes:

4 Chins

8 Turkish Get-ups

16 CrossFit Kettlebell Swings

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2nd Circuit
As many rounds as possible in 12 minutes:

3 Chins

6 Pushups

12 Slamball

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0645: Barbells

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5 rep Max in the Deadlift and Strict press

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"Cindy" or "Ceylin"

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Skill Work:

Medicine ball squat cleans

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Tabata Sit-ups

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"Cindy"

As many rounds as you can in 20 minutes:

5 Chins

10 Pushups

15 Squats

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OR

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"Ceylin"

As many rounds as you can in 20 minutes:
5 Burpess

10 TGU

15 Slamball

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Fight Gone Bad; 3 of 3

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We finish it up!

11 more people through FGB

41 total

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Team Fundraising Goal:
$7,500.00
Total Raised:
$7,738.00

Matching Fund Total:

$15,476

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Staggering numbers...

Thanks for your participation, effort, and donation!

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Top Fund Raiser:

Adrienne; $1,478!

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Top Scores:

Adrienne, pro level: 297.5

Leslie, standard women: 327

Laura, modified women: 298

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Mike pro level: 362

Rob, standard men: 291.5

James modified men: 254

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Special thanks to those providing extra support over the last 3 days:

Andrea, Leslie, Adrienne, Ray, Keturah, Robin, and Mike

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Flickr Slideshow of Saturday!

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Fight Gone Bad; 2 down 1 to go!

Dumbbell Thruster

Kettlebell High Pull
Box Jump
Push Press
Chin-ups

Smoked...

Flickr Slideshow of FGB

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Fight Gone Bad

Fight one more round.

When your arms are so tired that you can hardly lift your hands to press or pull…

Fight one more round.

When your heart pounds through your chest as you desperately gasp for air…

Fight one more round.

When your head spins so fast and that you wish you would pass-out or puke…

Fight one more round.

When that voice inside your head says; “stop, quit, you’re in over your head”…

Fight one more round.

Remembering that the person who always fights one more round is never whipped, not ever…

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WOD: Fight Gone Bad

In this workout you move from each of five stations after a minute. This is a five-minute round from which 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 must move to next station immediately for good score. One point is given for each rep.
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The stations are:
1. Dumbbell Thrusters
2. Kettlebell high-pull
3. Box jump
4. Barbell Push-press
5. Pull-ups
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As a Motivator we added a multiplier to the Chins depending if you did them assisted or unassisted.
Big Blue x .5
Green band x .6
Small blue x .7
Pink band x .8
2 thin band x .9
Very thin band x 1
Full Chins x 1.5
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As a Team, we have raised close to $7,100 for prostate cancer research.

That number will be matched by the Safeway challenge grant.

That puts us at $14,200!

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We still have until 0900 on Saturday!

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Our Team Page

Outside at Zero-Dark-Thirty with the 0600 Crew...

Guess who's back?

Blake!

Andrea T in only her second week takes the fight outside with some slammers, run, repeat...
The pavement was heating up by 0730!

Flickr Slideshow

For Total time:

22 Wall Ball

22 Kettlebell Swing

22 Jumping Lunge

Run 400 yards

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16's of each

Run 400 yards

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10's of each

Run 400 yards

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10 Slamball

10 Kettlebell High Pull

10 Squat jump

Run 400 yards

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16's of each

Run 400 yards

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22's of each

Run 400 yards

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Done...

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Jack smoked a 19:49

Leslie smoked a 20:22 and ran an extra lap!

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Partner Slamball!

30 seconds of Work: Rest

You go, partner goes

4 rounds each

4 teams of two

525 Slams

If that doesn't balance some Chakra's

Nothing will

Keturah had her game face on this morning

She Pulled 225lb!

0600:Conditioning

As many rounds as you can in 10 minutes

5 Chins

10 Pushups

15 Squats

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Rest 5 minutes

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As many rounds as you can in 10 minutes

5 Burpees

10 Dumbbell thrusters

15 Kettlebell swings

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0645 Barbells

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Deadlifts: 75% x 3reps x 8sets

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Press test:

Max Strict press REPS straight to max Push Press reps straight to max push jerk reps

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Women=65lb

Men=95lb

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How to Lose 17lbs in 6-weeks

Has Hollywood gone CrossFit?

The team to beat at 0600!

James, Leslie, and Mel were fast as lightning!

Vin had a day for the record books!

He set a new all-time Tabata push press record!

and...

Tied the all-time Tabata squat record!
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We hit short but hard intervals today:

Tabata Push press

Tabata Squat

Then team training with Jumping Pullups, Burpees, Situps, and Slamball...

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Flickr Slideshow of the Fun

I love Sport
Sport for Competition
Sport for Camaraderie
Sport for revealing Character
Sport for movement and flow
Sport for the opportunity it gives us to “go for it”
Sport for the fun of it…

CrossFit is the Sport of Fitness

Fight Gone Bad is the Superbowl of CrossFit Workouts

Today here in Old Town Alexandria we saw one heck of a show!

We put forth one heck of an effort...

Our CrossFit Team confirmed that Sport is alive and well

3 weeks down, 1 workout to go…

Come Get Some…

Flickr Slideshow of our sport

We had lots of Personal Records today!

Congrat's to everyone who pushed to a whole new level this morning!

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Records that always go on the White board are unassisted full chins for Women and 20+ Chins for men; today we had a few new members to that club!

In fact, there seems to be a new level developing; 10+ Chins for Women and 30+ for men!

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Julie records her first pullup then bangs out 4!

Vivek joins the club with 22!

Matt joins the club with 21!

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Rob hits 29! (missed 30 by a whisker)

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Leslie hits double digits with 16!

Andrea with 14!

Chriss, Curt, and Joel top out at 31!

Mike hits a strong 33!

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Dozen's of other Personal records including members moving to lighter bands...

Again, Great Effort!

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1. Test: Max Pullups, 1 shot

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2. WOD #1

As Many rounds as you can in 10 Minutes:

8 Turkish Get-ups

8 Perfect Pushups

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3. WOD #3

"Running WallBall"

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Pro:

3 rounds for Time

50 WallBall Shots

Run 400 yards

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Pack:
3 rounds for Time
35 WallBall Shots
Run 400 yards

Killer action photo's!

Happy Birthday Andrea!

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Che and Magoo battle during jumping pullups

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0600: Conditioning

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Tabata Situps

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Team Competition: Jumping Pullups

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WOD

As many complete rounds as you can in 20 minutes:

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8 Perfect Pushups

12 Squats

16 Box Jumps

20 Dumbbell Push Press

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Sarah Deadlifts BIG!

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0645: Team Barbell

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Max single: Deadlift

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Max Single Press

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Flickr Slideshow of the action!

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CrossFit Challenge in Old Town Alexandria taking it to the "Lot"...

A perfect morning for some running outside...

Of course we brought a few toys also...

Karen and Leslie were on fire at 0600

Kevin burned through at 0645

Terrance felt the pain and persevered at 0730

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Flickr slideshow of the outdoor madness
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"Bella"
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5 Rounds for time:
Run 1 lap around our building (.22 miles)
Kettlebell Swings x 30
Slamball x 30
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"A daily festival of human suffering."
- Lance Armstrong describes the Tour de France

Joe waffles the Slamball!

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0600: Conditioning

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Tabata Push Press

Tabata Squat

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WOD

6 Chins

9 Pushups

12 Dumbbell thrusters

15 Kettlebell swings

18 Slamballs

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As many Complete rounds as you can in around 20 minutes
(3, 4, or 5 rounds for time)

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0645: Barbell Power!

Hang Power clean x 3, right to a Push press x 3

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Todays action via Flickr slideshow

"Earn the right to win"
- Jim Peckham

Coaches at our recent clinic:

Myself, Jen Conlin, Tom Brose, Russ Greene

We hit it HARD last week...

So we went with bodyweight classics on Monday

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First some skill work:

Pull progression and handstands

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Then our WOD:

36 seconds each, clock never stops:

Chins

Ring Dip

Situp

Pushup

Squat

Repeat for 5 rounds

Rest for 2 intervals between each round (72 sec)

Keep track of total score

Fight Gone Bad, Week 2

"Weight Gazing"

By Ray Kaplan

You've seen the weight gazers on the floor. They're the ones in the middle of a kickass Fran or a raging FGB who feel the need to pause and assess the apparatus they've just spent hard won reps lifting, pulling, or slamming. Why? Because they have fallen into the mental trap of weight gazing. Most commonly they're just coming off a metabolically demanding exercise, and they spend valuable moments pausing before engaging a strength component. In our Fran example, the gazer comes off the pull up bar and stops for 10-30 seconds before starting to negotiate the Thruster. Instead, our intrepid Crossfitter should grasp the bar immediately and crank out as many reps as possible, even if it's only one or two, to break the psychological pause of moving from one exercise to another. Once that positive feedback cycle of exercise / progress / exercise has resumed the athlete can start to accurately assess his or her rest needs. The trap of weight gazing is almost exclusively mental - of course we're tired, but we make negligible metabolic recovery by abstaining from that first rep.

We've often times heard Jerry say "Rest Smart" - take three to five deep breaths and fire it up again. Utilize this technique and see valuable seconds recovered, intensity retained, and inevitable improvement achieved.

We shot 28 lean and mean CrossFitters through our FGB Prep workout this morning!

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The atmosphere, attitude, intensity, and spirit was downright amazing!

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We hit it again next Saturday, think we can get 40 people?

Come join in on the FUN!

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Flickr SlideShow of the Chaos!

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FGB Prep Work:In this work-up you move from each of five stations after a minute. This is a five-minute round from which (Today) a Two-minute break is allowed before repeating. This event calls for (Today) 3 rounds. The clock does not reset or stop between exercises. On call of "rotate," the athlete must move to next station immediately for good score. One point is given for each rep.

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The stations are:

1. Dumbbell Thrusters

2. Kettlebell high-pull

3. Box jump

4. Barbell Push-press

5. Pull-ups

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As a Motivator we added a multiplier to the Chins depending if you did them assisted or unassisted.

Big Blue x .5

Green band x .6

Small blue x .7

Pink band x .8

2 thin band x .9

Very thin band x 1

Full Chins x 1.5

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Learn More About our Saturday September Series
"Fight Gone Bad"

As filthy as you want...

Today was Eugene's last day for a few months...

Shakespeare expressed our thoughts and wishes best my friend:

"Hercules be thy speed!"

Thanks to CrossFit Coach Jen Conlin who came in to help today!

"Friday's Filthy Fifty"

Pro:
50 Box jump, 20-26 inch box
50 Jumping pull-ups
50 Kettlebell swings, (55lbs – 35lb)
Jumping Lunge, 50 jumps
50 Knees to elbows
50 Push press
50 KB High Pull OR (Superman)
50 Slamballs 15lbs
50 Burpees
50 Tuck Jumps

Pack:
Sub 40's and Situps for K-2-E

Porch:
Sub 30's and Situps for K-2-E

With Jen in we got over 100 action photo's!

Flickr SlideShow

So Close...

Flex those wrist's HARD and turn them IN toward you!

Keep that false grip while in the same position and you will be through the transition and ready to Muscle-up!

What a great morning it was here in Old Town Alexandria!

We introduced Deadlift Mechanics at 0600; excellent work!

I could argue pretty hard that the deadlift is the most important exercise you'll ever learn...use your new found strength and power wisely CrossFitters...

At 0645 we let em' grip and rip a Heavy triple...

Guess what happened?

More Personal records!

Pictures of our Heavy Deadlifts and Muscle-ups

“The best and fastest way to learn a sport is to watch and imitate a champion.”

- Jean Claude Killy

We Hit "Fran" and "Ashley" today...Those who got 1 on Monday got the other today...Those that missed Monday got a double date...

Flickr Slideshow of the Action

We witnessed some gutsy perfomances today!

Some bumped up to heavier weights, others ditched the bands, everyone went full throttle!

James hit a pullup PR and joined Keturah and Terence in a no band "Fran" effort!

Mike hit a new class record: 4:59 "Fran"!

CrossFit Hero Workout

Jason:

S01 (SEAL) Jason Dale Lewis was killed by an IED while conducting combat operations in Southern Baghdad July 6, 2007. We name this workout "Jason" in honor of his life, family, and courage. Donna, Jack, Max, and Grace, we'll forget neither your husband and father nor your sacrifice and loss. Fair winds, Jason.

100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups

For time.

We will use Various scaling on this:

Pro: As rx'd

Pack:
100 Squats
3 Muscle-ups
75 Squats
6 Muscle-ups
50 Squats
9 Muscle-ups
25 Squats
12 Muscle-ups
Use seated muscle ups if necessary.

Porch:
75 Squats
3 Muscle-ups
50 Squats
5 Muscle-ups
25 Squats
7 Muscle-ups
15 Squats
9 Muscle-ups
Use seated muscle ups if necessary.

OR...

You can use a 3:1 pullups/dips for every muscle-up as substitution.

So for Pack:
100 Squats
9 Pull-ups
9 Dips
75 Squats
18 Pull-ups
18 Dips
50 Squats
27 Pull-ups
27 Dips
25 Squats
36 Pull-ups
36 Dips

Porch:
75 Squats
9 Pull-ups
9 Dips
50 Squats
15 Pull-ups
15 Dips
25 Squats
21 Pull-ups
21 Dips
15 Squats
27 Pull-ups
27 Dips

*Multiply dip x 2 if subing bench dips*

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This was a great class.
We had ALL levels push the limits...
Fittingly, our US Navy S.E.A.L. completed the workout as prescribed (50 muscle-ups!)

Flickr Slideshow of all the action