Jul 21, 2011

072211 FRIDAY


Zoran, L1 trainer from last year, has his affiliate, CrossFit Skopje, up and running in Macedonia. Nice work Zoran!!!

If you are signed up for either of the Oly Lifting clinics, be at the Bubble at least 15 minutes prior to your respective clinic.  (Beginners, be there no later than 0845; advanced, be there no later than 1115.)  If you are doing BOTH clinics, make sure you bring something to eat (nothing too heavy) between the clinics.  The beginner clinic is pretty much at max capacity; there are a few slots available for the advanced clinic.  If you've given money to Dave Hudson, you are good.  If not (you know who you are), get it to him.

Also, Dave will be running a rowing clinic at 1330.  It is free, and still has plenty of slots open.  Previous attendees have found a 5-10 second reduction in their 500m split times.  If you are interested, please either send Dave an email (palerower@gmail) or post in the comments section so that he has an idea of how many to expect.

Open Gym 

'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. 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.

We will set up five lanes for the workout - brief will occur at 0540 WOD starts at 0545.


Dave Hudson said...

325 points. Very happy with my improvement from last fall, which at that time was 268 points. This provided nice bookends to my time with IMCF. FGB 5 last September was my first real involvement with IMCF; today's FGB with IMCF as my time here comes to a close is a great way to finish up. I firmly believe that my 57-point improvement is due to the programming and community of IMCF.

Kay said...

Great job Zoran on the new CF Affiliate! I learned a new word from your website - "Vikend" is "weekend."

My score today for FGB is 242; I didn't record my score from the last FGB I did.

Everyone - use today's score as a benchmark for when you do it again in September for Fight Gone Bad 6.

Greg M said...

268 for me, first time doing FGB, it was fun and I am looking forward to FGB 6. Great crowd again this morning, have a great weekend everyone.

I feel sorry for anyone who scored a 263 :(

Rich said...

It was 265!! Truth is, you got me by 3 points...but since you sandbaged on C&Js and I bested you by over a minute on Fran....I'll spot you the three points. Lets talk after FGB 6!!

Greg M said...

I feel like the competition is just getting started.

Great article on the Crossfitgames.com with Chris Speiler. Towards the end he references what new people into the sport should focus on:

If you could give someone just getting into the sport a piece of advice, what would it be?

Be patient. Your fitness level is something that is going to generally take a long time to get to where you think you want it. And when you are there, you will want it higher.

Don’t define yourself by your numbers and your times. Define yourself by who you are and what you are about. CrossFit is something that you do, it is not who you are. That can help keep things in good perspective.

Finally, find your weaknesses, make friends with them, then beat them to death.

I think this is great advice, maybe we should all define our weaknesses and then post each weak what we have done to beat them to death?


I have many: Squat depth, Box Jumps, Muscle Ups and Double Unders to name a few. Next week I am going to tackle Double unders and Muscle Ups head on.

james said...

Greg was Rxed though Rich...

277 for me

Greg M said...

No talking smack if you did not complete FGB RX'd.

Rich said...

Wow- thanks for that James...and for leading me to that bar when I said "the push press is scaled on this one!"...but oh well...yes, my push press in Rnd 1 were @65. So, again, Greg....let's talk in Sept....maybe by then you can get at least one Muscle up too!

Greg M said...

As you can read in my previous post, I am going to get my muscle up by September.

Competition is what helps drive me in CF, I have not had that since Bryan D left so lets get it on.

Thanks for the G2 James, good lookin out!!

james said...

Rich - as the moderator of this blog I just like to make sure people are posting accurate information - that's all