FGB 5!

It is officially up and running and today you can go set up your fundraising page. This is BIG guys! This is our chance to make a difference and help people out through our own suffering. The CrossFit workout is ‘Fight Gone Bad.’ In this workout you spend one minute at each of five stations, resulting in a a five-minute round after which a one-minute break is allowed before repeating. This event calls for three rounds. The clock does not reset or stop between exercises. On call of ‘rotate,’ the athletes must move to the next station immediately. One point is given for each rep, except on the rower, where each calorie is one point.

The stations are:

1. Wall-ball, 10 ft target (Reps)
2. Sumo deadlift high-pull (Reps)
3. Box jump (Reps)
4. Push-press (Reps)
5. Row (Calories)

We will be having division to allow everyone to workout

The four divisions are:

1. Class A: Standard Men = 75lb push-press and sumo deadlift high pull, 20lb wall- ball and 20 inch box jump
2. Class B: Modified Men/Standard Women = 55lb push-press and sumo deadlift high pull, 14lb wall-ball and 20 inch box Jump
3. Class C: Intermediate = 35lb push-press and sumo deadlift high pull, 10lb wall-ball and 20 inch box Jump (step ups are okay)
4. Class D: Beginner/Kids = 18lb push-press and sumo deadlift high pull, 6lb wall-ball (can be lowered to 8 foot target) and 20 inch Step Ups

Use the link above to register or Log in if you already have. Make sure that join the FallOut CrossFit team. Our team goal is to raise $5,000 dollar. I know we can do this, I have a feeling we might even blow this out of the water.

So how does all of this work?

Download your FGB Donation Form first here: FGB 5 donation form

If the person making the donation would like to make a per point donation, use this form: FGB 5 form per points

WHEN & WHERE & COST:

Fight Gone Bad 5 takes place on Saturday, September 25, 2010 the fun will start @ 10am. Anybody participating in the workout will donate $20 to FGB 5. We want to have as many people as possible do the workout. To be eligible to workout you must also raise $150. Stay tuned for more information on this and the details. We will let you know more as we figure it out. For the time being download your forms and start letting people know what and why we are collecting money. People can donate online and this is encouraged for people doing flat donations. People doing per point donations can donate after the workout online also. All donation need to be in by October 1st 2010.

WOD: OHS Ladder

• 1 OHS 1st min, 2 OHS 2nd min etc until you can not keep up with the clock
  • Level III: 95/65
  • Level II: 65/45
  • Level I: 45/35

Don’t Forget

Phew!

First off let me say thanks to everyone that was rooting me on Sunday. I started my day before some people woke up and ended it as people were headed to bed. A little re-cap of Ironman CDA Sunday – 3:30am wakeup, 5:00am number marking, 6:35am Pro Start, 7:00am my fun began! Taking into consideration that I had never singlely ever had gone these distances prior to Sunday, I knew I was in for a doozey. Swim 2.4miles in 1:52 – This was the start of my day and what I though was going to be the hardest/taxing of the day, oh was I wrong. Coming out of the water I was headed out on the longest, toughest bike ride I had ever done. One racer informed my there were 42 hills on the course, not something I was thinking about while riding, it was one at a time for me. The first really bad hill was daunting and then reaching the top thinking I had made it to the top of the world, I looked up only to see a bigger, longer hill and thought, I might die today 🙂 and that was only lap 1. I still had to do it all over again and only 4.5 hours to do what took me 4 hours to do the first lap! At mile 90 I had 1:37 min to go 22 more miles. Bike is not my strong suit and hills are even worse. I had only been averaging 13mph on the bike thus far, I knew it was going to be close. This is where all of my friends/family & CrossFitters (all of you!) helped my thru this. I had a constant chant of “You WILL do this” in my head and for the last  22 miles I put the hammer down and average 14.25mph to bring it home with 4 min to spare before the 5:30pm cutoff time. I knew I had done it by then, the run was brutal but accomplishable. And at 10:55:14pm only 15:55:14 into the race I crossed the finish line. A little comparison, Andy Potts the Pro Mens winner, time of 8:24! I was still on the bike when he finished! I admit I was ill prepared for this event and will be more prepared next year, but CrossFit training gave me the tools and the heart/mind to complete what was the longest journey I had ever taken. While this was hard, and different I think I’m still more scared of Fran then the Ironman. But with that said I won’t be doing this again for a year!

WOD: Friday

• 1 mile run for time
  • 3 minute rest
• 50 push ups
• 100 sit ups
• 50 push ups
  • 3 minute rest
• 1 mile run for time

WOD: Monday – Chelsea

• On the min every min complete one round of Cindy for 30 min
  • 5 Pull Ups, 10 Push Ups, 15 Squats
• When you can’t keep up with clock, that’s your score, but continue with AMRAP until 30min is up
  • Level III: Rx
  • Level II/I: Knees & Bands