"Fight Gone Bad!"
Three rounds of:
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)
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.
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1051 CrossFit affiliates, 13,737 participants and $1,990,025.77 raised. Wow!! CrossFit South Shore has raised $23,217.00, maintaining our position of 9th in the world. Yesterday was our best day raising $3124.01 (I guess someone didn't like seeing the .99, so they donated a penny to even it out). I know we're not done yet. Keep after it and let's watch our total grow. Donations can and should be received up to next Friday the 23rd at 9:00pm.
How does it feel to be part of such a successful fundraiser? You should all be very proud of yourselves. I know Tara and I are proud to have such amazing people as members of our gym. Thank you.
Now it's time to workout.
Doors open at 9:00am to warm up. Your heat assignments are below.
Be sure to stick around afterwords and enjoy the party!
awesome job everyone. very proud to be a part of this team. see you all at 9
Posted by: scott | September 17, 2011 at 12:20 AM
Good Luck to everyone participating in today's FGB6!!! Can't wait!!
Posted by: Denise | September 17, 2011 at 12:53 AM
Don't know about you guys but I'm jacked up for today. Been up since 5 and I can't wait. Today is the day I show my wife and kids what all the fuss is about.
They've been to enough races and seen the fleeting moments of droning, boring, monotonous, runs... Now they'll really see what work is. And commitment... and passion... and camaraderie... perserverance... integrity... teamwork...
What's not to love about CrossFit?!!
Put one of this KIDS who gave up their LIFE in Iraq for us in your heart today and fight off that little voice in your head that says you can't do one ore rep. YES you can. Give it your all... Empty the tank!!! ...........................And then give one more.
Posted by: Steve Marshall | September 17, 2011 at 06:41 AM
Great job fundraising guys, now let's finish. Let's honor our heroes and approach today with a warrior spirit and passion.
Posted by: Jim Lanz | September 17, 2011 at 07:39 AM
What an awesome event! Everyone worked so hard- I feel truly privileged to be able to show up and throw down with all of you in the box. I'm humbled by your passion and commitment- so glad to have Crossfit South Shore in my life- way to go TEAM!
Posted by: Mike A | September 17, 2011 at 10:13 PM
What a day. Crazy energy, Just a special day. Uncle Jantzen's got skills, obviously. Thanks everyone for this day.
Posted by: Jim Lanz | September 17, 2011 at 11:09 PM
I was just lying in bed and I realized this FGB WOD is like letting someone kick you in the nuts.You know how bad it will hurt but you let it happen any way.
Posted by: Jim Lanz | September 17, 2011 at 11:43 PM
That captures it pretty well Jim!
Only difference is with FGB when you're done and your curled up in a ball on the floor with a knot in your stomach you get up after sixty seconds and take another shot.... Twice.
Craziest thing about it is I would love to be going back today to do it all over again. The workout and the results are just a bonus... It's the time spent with a great group of people that makes me wake up and immediately plan my day around CrossFit.
In fact if Doug and Tara wouldnt bust my hump about overtraining, I would do the 9AM and 8PM everyday. (Tara has a subtle way of talking me out of this... It goes something like ; "No way you're too old"...
....OK I'm no genius but I can take a hint...I'm pretty sure I get the overture.)
The sentence that captures the feeling about coming to CrossFit everyday was written recently by Brian P and I'm gonna steal it.... "I've never been so proud of what I can do and so humbled at the same time."
Every single one of you inspires me. Yesterday we let some of our friends and family in on the secret a little bit. It was awesome.
Posted by: Steve Marshall | September 18, 2011 at 06:57 AM
It's the camaraderie that trumps all else. I eat better, I look better, I feel better ... most of the time, and apparently can land a girlfriend that can cause some heads to turn, BUT all that pales in comparisons to the privilege I feel in being apart of a group of the most genuine people I have ever been lucky enough to meet. This doesn't happen every day folks . This is special and I feel so lucky to be a part of it with you all .
Posted by: Rob J | September 18, 2011 at 08:15 AM
Steve I agree with you 99%. I always know that Tara is right, but sometimes I just say WTF, and overrule her. More often then not, she is right, but sometimes, just sometimes, I surprise her. I am so proud of all the members of this box. Some of us weren't feeling our best, but as a combat Vet, I can tell you that you don't get to pick always the times of your battles, all of the members rose up and beat back that nagging feeling of "I can't do it" and kicked ass. I am very thankful for and glad to be associated with every member of CrossFit ShoutShore Long Island.
Posted by: Michael Cantley | September 18, 2011 at 03:40 PM
Sunday night... still JACKED!!!! what a great day yesterday!!! It is really an honor to hang with this group. Thanks again everybody. That was by far the most "fun" kick in the nuts I've ever had.
Posted by: Brian P | September 18, 2011 at 08:03 PM
I can't help but agree with everyone! Love working out with you guys. This event really exemplifies what makes this place so great. I've been on fgb6.org no less then 7 or 8 times today just re-reading the articles and re-watching the videos. Spent time showing off everyone's pics on facebook to friends, and replaying the moment in my head. Such a great event. Thanks Doug and Tara for knowing how to throw a party! Also a little love to Jackie who I believe had a part in the after party as well. Can't wait til next week!!
Posted by: Brian S. | September 18, 2011 at 08:23 PM