You are hereWhat's Your Score?
What's Your Score?
Get Signed Up! Heats will start at 9a.m. on Saturday, September 26th and run until 3p.m.!
With Fight Gone Bad IV Fundraiser just around the corner (September 26th), it's time to start thinking about the WOD itself. For those of you who have not had the pleasure of doing this CrossFit benchmark workout here's what it consists of:
1. Wall Ball: 20#/14# ball: 10 ft target (Reps)
2. Sumo Deadlift High-Pull: 75# and 55# (Reps)
3. Box Jump: 20" box (Reps)
4. Push Press: 75# and 55# (Reps)
5. Row (Calories)
Athletes spend a minute at each of the five stations and then take a one minute break for three rounds.
We will be running heats all day in lieu of classes beginning at 9a.m. and are encouraging everyone to not only get some sponsors, but also sign up for a heat as soon as possible (see clipboards at the gym). We will be giving prizes to the top scoring CFO female and male athlete and the top two fundraisers. Many participants are getting people to sponsor them based on how many reps they complete overall. What are you aiming for? Who's going to surpass the CFO all time high score of 451 (guess who)?
CFO will provide food and drinks for the day long event and we hope to see as many of you as possible crushing PR's and helping us to raise money for the Wounded Warrior Project and Prostate Cancer research. Sign up now!
Post your FGB survival guide to comments. What station do your start at? Why? What's your general strategy if any?
CONNIE! Smoked it, chica! Nice work - you too, Colin.
FGB Strategy: Get a great coach/partner - someone that really motivates you and speaks your language and lock them in for the event. It really does make a difference, at least for me.
For some reason I always end with the row thinking that somehow it gives me 2 minutes of rest instead of just one. However, I recently decided that that was really stupid and I need a new strategy. Some random dude told me to start with your strongest station. Others have said end with your weakest. I think I will try one of these ;)
I believe I left my MP3 player somewhere at CFO last night. If you find a little black Sansa Clip hanging around, please tell it that I will be by on Wednesday to retrieve it. Sometimes it suffers separation anxiety.
I've tried starting at different stations for FGB and I've tried messing around with the intensity of the rowing station especially. I haven't noticed much difference in my scores. If I row fast, it destroys me for wall balls, but if I row slowly, I need to work that much harder on the other stations to make up for the lack of calories. I think the best strategy is to channel Brandon Banks.
Palavi pushed to new levels of intensity last night for a big PR. Way to rock it
Colin was so wrecked from the Barbara that I needed to drive him home. Didn't realize how much vomit fits into one little body
Ring Dip Video (Crossfit Journal subscription required)
Bonus: learn why Khalipa shaves his chest but not his back. And stay to the end to see the weighted dip.
I must meet this Colin you speak of....
He goes to Cal with me. Therefore is more bada-s than you could possibly imagine. The Cal men do it right.
is anyone interested in a dress rehearsal of fight gone bad for the 5:00 class today?
We found a Samsung phone this morning. Talk to Mike or Nicole (it's in the office)
The phone has been accounted for and claimed.
The drive back to Berkeley is a lot more nauseating after Barbara.