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Monday
Sep082008

WOD 9.08.08

In this WOD each athlete starts at a station with the rx'd loads and performs max reps for thirty seconds. Each work interval is followed by one minute of rest and is repeated 6 times before moving on the the next exercise. Score is total reps completed.

Percentages are based on one rep max in each movement. If you've never done a 1RM on any one of these lifts but know your max for a higher rep range then This Calculator may help guide you.

65% Front Squat
65% Press
30% Weighted Pull-Up

Post Score to comments.
compare to 5.07.08

Accessory work:
Stretch/Foam Roll

P1000069
Determined at 6am.

Here are the official Fight Gone Bad Teams for Sept 27th!

Team A
Jacinto, David, Erik, Margie, Bjorn

Team B
Adam, Jeremy, John C, Sameer, Juliana

Team C
Brandy, Charmel, Rob, Amy, Ari

Team D
Mike, Kent, Paul S, Bethany Benzur, Allan Erskine 

Team E

...Sign up now!!!

I would like each team to nominate a captain for the event. The captain will be responsible for organizing their athletes and equipment on game day as well as ensuring the destruction of all other teams.

There is still time left to sign up if you're interested in participating.  Even if we don't get 5 more people everyone can compete and be eligible for prizes.

Prizes will be awarded to:
Top Male and Female athlete
Top Fund Raiser
Winning Team (in addition to bragging rights)

To date, CFSBK has raised $1,551.00 for charity! Check out the TEAM PAGE for more info.

Reader Comments (36)

This WOD ran super smooth last time because everyone knew their numbers and was organized during rotations. Anyone unsure about loading will be rx'd in class.

PS we now have 12'x8' of white board instead of the old chalk board. Please thank Jacinto for helping to make this happen. He also mentioned to me over lunch that he plans on continuing to do burpees everyday even after the challenge is over...
September 8, 2008 | Unregistered CommenterDavid Osorio
Damn! I like this WOD and I am probably missing it tonight. Hmph. Work is dumb.

Jacinto - you are a superstar.
September 8, 2008 | Unregistered CommenterMargie
Pullups @30: 58Front Squat @175: 37Press @125: 33

128 total reps, last time was 112.Afterwards played with Box Jumps, hit 49" flat footed and 53" with a running start. PR's for both.

September 8, 2008 | Unregistered CommenterJeremy
Guys,I signed up for the Fight Gone Bad, so hopefully four more people will sign up so we can get a proper team.

We can be the "scrappy band of misfit underdogs" team like in Bad News Bears or the Mighty Ducks. I can't promise that we'll be the best team or that or that our trip to the finals will be easy, but I can promise you that we'll all learn a lot of important lessons along the way.

And you better believe that each of us will somehow make our offbeat personality quirk an unexpected asset to the team (though many of us in ways that will be undiscovered before the day of the meet).

So what do you say? Who's in?
September 8, 2008 | Unregistered CommenterMike
41 squats @ 135#43 press @ 87#38 pullups @ 20#

total 122

that was harder than it looked on paper. the presses were brutal, i was failing on rep 7 the last three rounds, so i was surprised it ended up being my highest score.
September 8, 2008 | Unregistered CommenterAdam
20 lb Pull-ups: 28130 lb Front Squats: 3390 lb Presses: 44Total: 105

Tweaked my neck on the presses. For some reason it seems front squats are getting harder for me.

September 8, 2008 | Unregistered CommenterErik K.
Anyone interested in going to the Mid-Atlantic Hopper Challenge. It's in Baltimore on Oct 11th. Registration is closing on Wednesday. I haven't signed up yet, but if one or more people were interested in coming down (to compete or spectate) I would in a heartbeat.

http://www.crossfitalexandria.com/www.crossfitalexandria.com/Mid-Atlantic_Hopper_Challenge.html
September 8, 2008 | Unregistered CommenterJeremy
I'm in Mike.

Hopefully my personality quirk of feeling sick during high-rep sumo deadlifts doesn't pull us down!

I'll register in the morning.
September 8, 2008 | Unregistered CommenterKent
day 38 for burpeesdo not get behind!!!!!
September 9, 2008 | Unregistered Commenterjacinto
lots of cleans at 65 and 85, then

Todays wod:

20 lunges12 burpeesamrap 12m

6 rounds even

72 burpees, plus one just nowthat has me caught up to yesterday. Still have to do 38 later today to be fully caught up.

Hooray for morning classes! I hate mornings. Good thing I now have crossfit to get me going!



September 9, 2008 | Unregistered CommenterSameer
I'm registered for fgb also, page is here:https://www.kintera.org/faf/donorReg/donorPledge.asp?ievent=275345&lis=1&kntae275345=44259B4D21D245C6B8DEEDAD473DAD2F&supId=231567155
September 9, 2008 | Unregistered Commenterpaul
I formally nominate Jacinto to be our team captain!

Captains will also be responsible for having the final say on what exercises each team member starts on. I know Erik wants Wall Ball and i would like Rower. I'm not picky though.

Morning class was a lot of fun today. It was great to see Sameer who had been bugging me for these classes slowly walking down the street with bed head. I also got to use the hammock before my 9am.. i prefer the black mat. So good to nap on.
September 9, 2008 | Unregistered CommenterDavid Osorio
Sign Allan and I up for Team Scrappy D please - we're registering now!
September 9, 2008 | Unregistered CommenterBethany
http://athletes.kintera.org/crossfit08/bethanysouthbrooklyn*cue training montage music*
September 9, 2008 | Unregistered CommenterBethany
Yesterdays WODFront Squat 95# 52Press 75# 42Pullups (Green band) 53*

I still can't do one, single, solitary, unassisted pullup, hence the asterisk.

Not to worry Team C what I lack in strength I make up for in Moxie!



September 9, 2008 | Unregistered CommenterRob M.
ALSO:

Jeremy, Im IN for the hopper. I just emailed John asking to reserve two spots. I'll forward you the registration when i get it.

Anyone else interested?? gotta act fast!
September 9, 2008 | Unregistered CommenterDavid Osorio
I'm jealous of Team Scrappy. Y'all are gonna have so much fun kicking our asses - I can feel it.

I second Jacinto as our captain. And I wanna do the rower last!
September 9, 2008 | Unregistered CommenterMargie
I'm tempted by the hopper, but don't think I can make it. There's on in spring, right?
September 9, 2008 | Unregistered CommenterAdam
margie if you want the rower last.you have to start at wall balls.think about it.
September 9, 2008 | Unregistered Commenterjacinto
based on mike's motivational speech above, I nominate him to be captain of our ragtag band of n'er do wells.
September 9, 2008 | Unregistered Commenterpaul
We're already starting to have disputes in our ranks. Wall ball first = rower last.

I'm still for starting at the same station and rotating in. I think a lot of people are going to want to start at wall ball.

Jacinto is the captain. Was that ever in question?
September 9, 2008 | Unregistered CommenterErik K.
No disputes! I didn't mean to usurp you Erik. I wasn't thinking about the implications of requesting the rower last.

I'm actually cool with starting on SDHP.

Erik, I don't think we can rotate in cause that would mess up the rest minute.
September 9, 2008 | Unregistered CommenterMargie
Are you guys opting to start with a weak event, or a strong one?
September 9, 2008 | Unregistered CommenterAdam
Well, I've heard that rowing at the beginning increases the difficulty of the rest of the movements which is why I wanted to do it last.

But, second to that, SDHP are personally the toughest to get high reps on, so I'd rather start relatively fresh on those.

Wait! You are not on my team! I'm giving away strategy!
September 9, 2008 | Unregistered CommenterMargie
Here, here! I second Mike as captain of Scrappy D!
September 9, 2008 | Unregistered CommenterKent
Adam,Start with rowing and then do your burpees for the day during the rest interval. I would also suggest you get Jeremy to wear the 40 lb vest, as the extra weight really helps your drive on the rower..
September 9, 2008 | Unregistered CommenterDavid Osorio
Pullups 10# for 54F.S. 120# for 7 then 100# for 40Press 100# for 54Total - 147

I had a sharp pain in my right hip/upper quad when doing FS, so I decreased the weight and slowed down.



September 9, 2008 | Unregistered CommenterPatrick
pullups were 46 not 54
September 9, 2008 | Unregistered CommenterPatrick
Team C Let's do this!I am looking to start with SDHP.
September 9, 2008 | Unregistered CommenterBrandy
I graciously accept your nomination as team captain, and I look forward to our kooky journey to the big meet this fall.

I just hope that my struggles with alcoholism, sordid personal history, and eventual romantic involvement with one of your mothers doesn't prevent us from giving those other teams everything we've got.

I'm also saddened by the lack of a fat, sarcastic comic relief member of the team who we can all lovingly accept for who he is. But I guess that's just more to overcome!

Well, get a good night's sleep guys- I'll see you bright and early tomorrow morning with an uninspired pep talk that will pale in comparison to what I give you on the big day.
September 9, 2008 | Unregistered CommenterMike
I graciously accept your nomination as team captain, and I look forward to our kooky journey to the big meet this fall.

I just hope that my struggles with alcoholism, sordid personal history, and eventual romantic involvement with one of your mothers doesn't prevent us from giving those other teams everything we've got.

I'm also saddened by the lack of a fat, sarcastic comic relief member of the team who we can all lovingly accept for who he is. But I guess that's just more to overcome!

Well, get a good night's sleep guys- I'll see you bright and early tomorrow morning with an uninspired pep talk that will pale in comparison to what I give you on the big day.
September 9, 2008 | Unregistered CommenterMike
Team ADavid rowerErik wallballMargie sdhpBjorn box jumpJacinto pressTeam A is ready to go.
September 10, 2008 | Unregistered Commenterjacinto
I graciously accept your nomination as team captain, and I look forward to our kooky journey to the big meet this fall.I just hope that my struggles with alcoholism, sordid personal history, and eventual romantic involvement with one of your mothers doesn't prevent us from giving those other teams everything we've got.

I'm also saddened by the lack of a fat, sarcastic comic relief member of the team who we can all lovingly accept for who he is. But I guess that's just more to overcome!

Well, get a good night's sleep guys- I'll see you bright and early tomorrow morning with an uninspired pep talk that will pale in comparison to what I give you on the big day.
September 10, 2008 | Unregistered CommenterMike
I don't know why these multiple comments are happening. I'm deeply saddened by they way they subtly deflate my ironic acceptance.
September 10, 2008 | Unregistered CommenterMike
9/8 - 125.5 total9/9 - Lots of 95 and 125# power cleans. Tall cleans are a great excercise, thanks David.walking lunge/burpee workout - 7 rounds + 20 lunges. Wish I could bank those burpees!

September 10, 2008 | Unregistered CommenterCharmel
David - will we get to do a tabata push press at some point? I don't know if any of the women have used 55#, so it'd be good for us to know what that's all about.
September 10, 2008 | Unregistered CommenterMargie

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