Announcements:
–HAPPY HOUR TONIGHT, August 26th @ 7:30pm at Little Woodrows in Southpark Meadows…It’s STEAK night people! -Part 2 of the Mohican Warrior Challenge is around the corner, Sept. 11th. If you signed up for Part 1, please emailtristystep@gmail.comto reserve your time slot for Part 2! If you are only signing up for Part 2 of the Challenge, please sign up for your time slot here **Also, we need judges/counters (especially for 9am)! If you are interested in helping out, even if you aren’t competing, emailtristystep@gmail.com –OlyAthlete Open Saturday August 28thClick here for more info! -Fight Gone Bad, Sept. 25th…sign up and reserve your spot!! -Check out the new Recipe tab under Member Resources! Submit your favorite Paleo Recipe toboone@crossfitaustin.com ortristy@crossfitaustin.com
Location, date & time for the 5th Annual Fight Gone Bad Fundraiser are set! Fight Gone Bad is an athletic event dedicated to raising funds and awareness for the Prostate Cancer Foundation & The Wounded Warrior Project. This year CrossFit Central, CrossFit Westlake, Fit and Fearless CrossFit, CrossFit Austin, CrossFit Texas & CrossFit Round Rock are all teaming up to take on Fight Gone Bad as an Austin wide Community event!
Fight Gone Bad began as a fundraising event in 2006. From those humble beginnings and with the support of the CrossFit community, we’ve proven what a small, totally committed group of people can accomplish. The first four editions of Fight Gone Bad have raised a combined total of more than $2 million to provide funding for programs of the Wounded Warrior Project and Athletes for a Cure.
Fight Gone Bad V opens its arms and benefits four distinct charities this year:
LiveStrong, Wounded Warrior Project, the CrossFit Foundation and Operation Phoenix.
Fight Gone Bad V takes place on Saturday, September 25, 2010. The event will take place between 8am – the afternoon.
The event format is the Fight Gone Bad CrossFit format:
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.
Awards are given on Individual, National, and Regional levels:
Individuals who raise $150 or more will receive an Official FGB 5 Event T-shirt after the event.
There are two divisions eligible for awards on the National and Regional levels:
-Affiliates with 25 or less Team Members.
-Affiliates with 26 or more Team Members.
National: The highest fundraising Affiliate in each division will receive a $5000 Rogue Fitness package and a Concept 2 rower.
Regional: The highest fundraising Affiliate in each region in each division will receive a Traveling Trophy with their Affiliate name, the event name and the year they won on the plaque.
To compete in the workout, all participants must complete each of the following:
1. Register with their local CrossFit Affiliate by Wednesday, September 22, 2010. (email wes@crossfitaustin.com) 2. Register at http://fgb5.org by Wednesday, September 22, 2010
3. Raise $150 or more in pledges by 6 am PDT on Sunday, September 26, 2010
4. All donations counting toward the awards that were collected on your own must be turned in with documentation to Wes
5. Awards will be announced by 5pm PDT on Monday, October 4, 2010.
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, 8lb wall-ball and 20 inch box Jump (step ups are okay)
4. Class D: Beginner/Kids = 15lb push-press and sumo deadlift high pull, 4lb wall-ball (can be lowered to 8 foot target) and 10 inch box jumps
Remember that you can ask your friends, family, workplace, school, businesses or fellow members to sponsor you for this event. They can donate a lump sum for donation or sponsor you a certain amount per point you make.
Last year the Austin community was able to raise over $33,000 for the Prostate Cancer Foundation & The Wounded Warrior Project and had over 100 people take on the Fight Gone Bad workout. This year we will raise the bar with this stellar community event!
Fight Gone Bad V Details:
Where: Westlake High School
When: Saturday, September 25th 2010
8.00am – 11.00AM
Sign up here to register. Remember to select team CrossFit Austin when registering. Each participant must raise (or donate themselves) $50 by September 21st to participate.
Announcements:
-Part 2 of the Mohican Warrior Challenge is around the corner, Sept. 11th. If you signed up for Part 1, please email tristystep@gmail.comto reserve your time slot for Part 2! If you are only signing up for Part 2 of the Challenge, please sign up for your time slot here **Also, we need judges/counters (especially for 9am)! If you are interested in helping out, even if you aren’t competing,email tristystep@gmail.com –HAPPY HOUR Thursday, August 26th @ 7:30pm at Little Woodrows in Southpark Meadows…It’s STEAK night people! –OlyAthlete Open Saturday August 28thClick here for more info! -Check out the new Recipe tab under Member Resources! Submit your favorite Paleo Recipe toboone@crossfitaustin.com ortristy@crossfitaustin.com
Announcements:
-Part 2 of the Mohican Warrior Challenge is around the corner, Sept. 11th. If you signed up for Part 1, please email tristystep@gmail.com to reserve your time slot for Part 2! If you are only signing up for Part 2 of the Challenge, please sign up for your time slot here **Also, we need judges/counters! If you are interested in helping out, even if you aren’t competing, email tristystep@gmail.com –HAPPY HOUR Thursday, August 26th @ 7:30pm at Little Woodrows in Southpark Meadows…It’s STEAK night people! –OlyAthlete Open Saturday August 28thClick here for more info! -Check out the new Recipe tab under Member Resources! Submit your favorite Paleo Recipe to boone@crossfitaustin.com or tristy@crossfitaustin.com
Announcements:
-Part 2 of the Mohican Warrior Challenge is around the corner, Sept. 11th. If you signed up for Part 1, please email tristystep@gmail.com to reserve your time slot for Part 2! If you are only signing up for Part 2 of the Challenge, please sign up for your time slot here **Also, we need judges/counters! If you are interested in helping out, even if you aren’t competing, email tristystep@gmail.com –HAPPY HOUR Thursday, August 26th @ 7:30pm at Little Woodrows in Southpark Meadows…It’s STEAK night people! –OlyAthlete Open Saturday August 28thClick here for more info! -Check out the new Recipe tab under Member Resources! Submit your favorite Paleo Recipe to boone@crossfitaustin.com ortristy@crossfitaustin.com
Weekly Buy In/Cash Out 10-12 Chin-ups 30X0 (Men Chest to bar, Ladies Chin over bar)
In 25 Minutes Complete the following:
Part A:
3 Rounds
7 Overhead Squat
12 Pull-ups (CTB, COB)
400 M Run
*All team members complete all the reps and runs of each
*One Mens bar, and one womens bar per team
*Reps can be finished and partitioned in any order
then…
Part B:
Find a Max weight in the Jerk
*One bar per team, every team member must complete a successful lift
*Push or Split is allowed
Score= Team Weight-team time in seconds, high score wins
Announcements:
–Gymnastics Clinic with Walker Saturday August 21st Sign up here.
–Free Workout Saturday, August 21st @ 11:00 Sign up here
-Part 2 of the Mohican Warrior Challenge is around the corner, Sept. 11th. If you signed up for Part 1, please email tristystep@gmail.com to reserve your time slot for Part 2! If you are only signing up for Part 2 of the Challenge, please sign up for your time slot here **Also, we need judges/counters! If you are interested in helping out, even if you aren’t competing, email tristystep@gmail.com –HAPPY HOUR Thursday, August 26th @ 7:30pm at Little Woodrows in Southpark Meadows…It’s STEAK night people! –OlyAthlete Open Saturday August 28thClick here for more info! -Check out the new Recipe tab under Member Resources! Submit your favorite Paleo Recipe to boone@crossfitaustin.com or tristy@crossfitaustin.com
Announcements:
-HAPPY HOUR Thursday, August 26th @ 7:30pm at Little Woodrows in Southpark Meadows…It’s STEAK night people!
-Gymnastics Clinic with Walker Saturday August 21st Sign up here.
-Free Workout Saturday, August 21st @ 11:00 Sign up here
-OlyAthlete Open Saturday August 28th Click here for more info!
-Check out the new Recipe tab under Member Resources! Submit your favorite Paleo Recipe to boone@crossfitaustin.com or tristy@crossfitaustin.com
