This is Sydney Mann from MS CrossFit. 11 years old with incredible form.

Don't let intensity take over your form. Slow down just enough to still have great form even if that means a little bit slower times.

W/U

Dynamic Warm-Up

Run 400m

2x CF W/U

10 Pull Ups

10 Push Ups

10 Sit Ups

10 Squats

WOD

3-3-3 Dead Lift (2 sec rest on the ground b/w reps)

10-9-8-7-6-5-4-3-2-1

Power Clean, 135/95

K2E

How's that upper body?

W/U

Dynamic Stretching

Row 500m

3x

9 DL

7 HPClean

5 Push Jerk

WOD

5-5-5-5-5 Weighted Pull Ups

3 Rounds

9 Pull Ups

15 Push Ups

21 Box Jumps

Fight Gone Bad was successful!

Most of the Participants/Judges for the event but not all.

Congratulations to everyone who participated Saturday, it was a great success. Ended up having 30 people participate in the event. Donations are still coming in until monday so we don't have a final count but as of Saturday after the event we had raised $2723! Surpassed our goal!

Thanks to all that came out and supported us during the workout the energy was amazing!

W/U

2x

20 Double Unders

10 HSPU/ 20 sec HS hold

Max L-Sit Hold

Burgener Warm Up

WOD

1-1-1-1-1 Snatch

5-5-5 OHS with Max Snatch Wt

Just a reminder of who we're fighting for...

For those of you competing saturday in the Fight Gone Bad fundraiser take the day to rest and prepare to give it your all tomorrow.

For those of you who aren't, you're not getting out of it...

W/U

Dynamic Stretch

Jump Rope

Do something you like to get warm and get your mind right

WOD

Fight Gone Bad

Wall Ball

Sumo Dead Lift High Pull

Box Jump

Push Press

Row for Calories

3 Rounds through of 1 minute at each station with a 1 minute rest between rounds.

Good Luck and Remember who you're fighting for! It's go time...

W/U

5 Wall Ball

5 SDLHP

5 Box Jumps

5 Push Press

5 Cal on Row

WOD

3 x 250m Row with 3 min rest b/w

5 Rounds

20 KB Swings

30 Jumping Pull Ups

20 Sit Ups

Getting close guys, only 2 days away from Fight Gone Bad! Please be telling everyone about the event and try to get spectators! The more the better.

Ready State...?

The beginning of CrossFit 27:17 almost 9 full months ago. My mom in the middle is the only one still training with us. Thomas (my brother on the left moved to birmingham) will be here saturday for the event. You all will get to meet the nicer of the two brothers!

How fit are you? Just because you workout or much less CrossFit does that make you fit?

Do you have any nagging injuries that you are avoiding addressing?

How's your diet? What plays a part in being fit?

Post answers and comments to the comments...

W/U

5 Wall Ball

5 SDLHP

5 Box Jump

5 Push Press

5 Row Cals

WOD

3 x 3 Push Press

3 x 5 High Box Jump

10-8-6-4-2 Thrusters w/ 135, 95

50-40-30-20-10 Double Unders

If you can't do double unders do 125, 100, 75, 50, 25 singles

Post answers, loads and time

Pull!

Who's that guy dying in the back ground?

W/U

5 Wall Ball

5 SDLHP

5 Box Jump

5 Push Press

5 Cal Row

Burgener W/U

WOD:

3x3 Power Snatch 90 sec rest b/w sets

3x3 OHS 90 sec rest b/w sets

8x2 Snatch Grip Dead Lift rest 45 sec b/w sets w/ 50% 1RM DL

Row 250m

25 Box Jumps

Row 250

CFE

4 min on, 3 min off

2 min on, 30 sec off

1 min on, 3 min off

2 min on, 30 sec off

4 min on, Done!

Fight Gone Bad IV - Do It Right Now from Sportsgrants on Vimeo.

W/U of the Week

2 Rds

5 Wall Ball

5 SDLHP

5 Box Jump

5 Push Press

5 Cal Row

WOD

3x10 WallBall (Unbroken)

3x5 SDLHP

"Baseline"

Row 500m

50 Squats

40 Sit Ups

30 Push Ups

20 Pull Ups

rest 2 minutes and repeat

CFE

10 x 200m w/ 5 x rest. Example: if it takes 40 sec to run 200, rest 3:20

Fight Gone Bad Practice!

According to Tyler this is my close relative which is why he gave me the nickname of "congo"

W/U

2x

10 Jumping Pullups

20 Double Unders

10 Ring Dips

Review Sumo Dead Lift High Pull

WOD

3 rounds of 30 sec on/ 30 sec off each exercise, rest one minute at the end of each round

WallBall 20/15, 11 ft target

SDLHP 95/65

Box Jumps 24/20

Push Press 95/65

Row for Cal, damper 10

How we doing on raising support for Fight Gone Bad. We're pretty far from our goal right now please continue to send out emails and talking to people about the event. If you know of a good place to put up a poster feel free to take on and hang it up. Thanks

How we doing?

Is this what we're doing today...?

W/U

Dynamic Stretch

Row 500m

Burgener Warm-Up

Row 250m

Burgener Warm-Up

WOD

Hang Power Snatch 5 x 3

SS with 5 x 3 High Box Jumps

and then.......... come and see.....?

Hebrews 12:2 "Looking to Jesus, the founder and perfecter of our faith, who for the joy that was set before him endured the cross, despising the shame, and is seated at the right hand of the throne of God."

Yes we put ourselves through the same thing don't we Tyler

W/U

3 rounds

10 Double Unders

5 K2E

10 SDLHP w/ bar

WOD:

Run 1 Lap

50 Squats

Run 2 Laps

35 Squats

Run 3 Laps

20 Squats

rest 3 minutes

Run 1 Lap

50 sit ups

Run 2 laps

35 sit ups

Run 3 laps

20 sit ups

All squats below parallel; all sit ups touch feet at top and shoulders touch the ground.

W/U

Dynamic Stretching

3 Rounds

10 KB Swings

10 Sit Ups

WOD:

3 x 8 single leg dead lifts/ leg

3 x 3 romanion dead lifts

250m row

250m row

rest 5 min

3 x 5 Single arm overhead press

3 x 3 ring dips

50 perfect push ups

rest 2 min between sets

CFE 3 rounds (20 sec on/60 sec off, 20 sec on/50 sec off, 20 sec on/40 sec off, 20 sec on/30 sec off, 20 sec on/20 sec off, 20 sec on/10 sec off )

Fran

W/U

Dynamic Stretching

Row 500

3 Rounds of Cindy

(5 Pull Ups, 10 Push ups, 15 Squats)

WOD:

Fran

21-15-9

Thrusters, 95/65

Pull ups

Note: If you can't do the workout as Rx'd then before the workout perform 3 x 3 heavy thrusters and pull ups.

If you can do it as Rx'd.... It's go time!

Great job to Natalie and Mitchell who both unfortunately had their first CrossFit workout after the elements classes be a version of Fight Gone Bad! This is what happens when you join a group who is training for something difficult. Good job guys hang in there!

Warm-up

Dynamic stretching

CF Endurance Running Drills

Carioca 15 yards down and back

Run 30 yards/ backpedal 30 yards

30 sit ups

WOD:

Jump Rope

10-20-30-40-50-60-70-80-90-100-90-80-70-60-50-40-30-20-10

if you mess up more than 3 times on any certain set stop and do that many push ups and sit ups, then move on to the next set.

For instance, I mess up on 100 three times in a row, I stop and do 100 push ups and 100 sit ups then move on to 90 jump rope

Hope everyone is still working on raising money for the Fundraiser, everyone is training hard so we don't want that to go to waste!

CrossFit Games 2010!!!

The 2010 CrossFit Games will take place at The Ranch in Aromas, CA on July 16 - 18, 2010.

Stay tuned for more details. This year, you will have to qualify for the Regionals by being a top performer at one of many smaller Sectional competitions. That is, unless you competed in the 2009 Games, in which case you are automatically qualified for the Regionals.

There are not quite as many regions, and most regions will not be sending quite as many competitors. Only 100 athletes will make it to the Individual competition in Aromas '10, fifty men and fifty women.

The events and scoring system for the 2010 Games will be kept a mystery until right before the competition. Only one thing is known: they will be different from any of the past CrossFit Games.

How do you prepare for a competition of an unknown nature? Easy! Specialize in not specializing. Overcome your weaknesses. Fortify your strengths. Get comfortable being uncomfortable. And, develop tremendous power across broad time and modal domains.

Tyler Smith (my training partner) and I are preparing for the CrossFit games this year. For both of us it will be our first attempt at competing in the games. As I thought about my training and how I run my gym I came across this prayer on www.crossfitchron.com. It is a good reminder of the true meaning of life. God sent His Son Jesus to suffer and die for our sins. I believe one of the reasons it is beneficial for us to put ourselves through the pain of some of these workouts it to get a little bit closer to understanding what Christ did for us. Remember that as you train and train hard.

The CrossFit Athlete's Prayer

God, amidst this period of preparation, do not let me forget the most important people and things in my life. By Your grace, give me the will to welcome increasing pain, on a daily basis. Allow my heart and lungs to handle the amount of trauma necessary to qualify. Grant me peace to sleep when my body needs. Give me the ability to discern good advice from bad, good coaching from average, smart advantages from sleazy shortcuts. Allow me to learn the difference between hurt and injury, setback from debilitating pain, torn and sprained, fracture and microfracture. Let me seek you when I plateau and let my motivation be from you alone. The time is short, but allow me to make the most of it before competition. When I run fast, let me envision you rather than the finish line. When I squat and press to the sky, let me see you and not metal beams, insulation or sunny gray skies. When I fall, let me rise quickly with not an instance of self-pity.

Lord, I am not asking you for a favor, this time around. Rather, I am asking that you just stand with me and watch as I forge elite fitness out of a beaten and abused 26 year old body, bruised ambitious mind and an occassionally broken yet enduring spirit. I want no favors, I seek no vacation from the reality of a CrossFit athlete. We all know how bad it will physically hurt to qualify. We also know how bad it hurts to attempt this feat and stand relinquished to a comfortable view of the arena while donning a spectator's wrist band.

It would just be comforting to know that you're there and that you birthed a Son, who endured pain and exhibited physical and mental strength unlike anything that we CrossFit athletes will witness. It would be comforting to be reminded that He stood tall and ultimately won. Your comfort is what I will seek when my body suggests that I stop, slow, cheat or DNF. Amen.

Yep....

Warm-Up

Dynamic Stretching

Run 400m

5 Lunge Jumps/leg

10 Burpees

WOD... taken from CFJax

5min AMRAP

Wall Ball x 5

Sumo Dead Lift High Pull x 5

Rest 2 min

5min AMRAP

Box Jump x 5

Push Press x 5

Rest 2 min

Row for Cal, 2 min

rest 1 min

Row for Cal, 2 min

Warm-Up

Dynamic Stretching

Shoulder mobility

3 Rounds

10 Med Ball Cleans

10 Push Press w/ Bar

10 Ring Row

WOD:

Skill Work:

Muscle Up

MetCon:

Tabata Pull Ups

90 seconds rest

Tabata Run (if you have a 5k time, run on TM at 12% grade at 15 seconds slower than 5k pace)

90 seconds rest

Tabata Sit ups

Get Low and... Wall Ball!!

Warm-Up

Light 500m Row

10 Squat therapy squats

Dynamic Stretches with Coach

10 Squat therapy squats

WOD:

3x3 Back Squat (focus on Depth over weight!)

Metcon:

Karen- 150 Wall Ball for time

I think a few of you said your favorite part of Fight Gone Bad is wall ball so we're going to practice a little more!

Labor Day!!

Warm-Up

Run 250m

15 KBell Swings

10 Pull Ups

15 Thrusters w/ Bar

15 Pushups

WOD:

3 x 5 Single Leg Squats

Farmer's Walk 250m 55lb/35lb

10 Hanging Leg Raises 55lb/35lb

Farmer's Walk 250m 35lb/20lb

15 Weighted Sit ups 35lb/20lb

Run 250m

20 V-Ups

Row 250

Remember Hebrews 12:1... Lay aside every weight...

Warm-Up

Light 500m row

6-5-4-3-2-1

Burpees

K2E (no kip)

WOD

3-Position Clean & Jerk x 5 sets

Focus on technique and speed under the bar

10-9-8-7-6-5-4-3-2-1

KBell Swings (full hip extension and must see ear in front of arms at the top of the swing

Abmat Sit Ups (shoulders have to hit the ground in the back and hands touch feet in the front)

We got to stay focused on our technique guys, been getting a little sloppy. It's going to be a rude awakening when you have someone counting your reps on FGB if you don't train for it!

It's that time again....

Warm-Up

3 rounds

20 Double Unders

10 sit ups

10 squat jumps

WOD........

Fight Gone Bad

Wall Ball, 20lb ball-10 ft target

Sumo Dead Lift High Pull 75lbs/55lbs

Box Jumps, 20 in box

Push Press, 75lbs/55lbs

Row for Cal

Spend 1 minute at each station then rest 1 minute and repeat for 3 rounds

Score is your total number of reps

Good luck and remember who this WOD is in honor of and get on your fundraising!

Hebrews 12:1 "Therefore, since we are surrounded by so great a cloud of witnesses, let us also lay aside every weight, and sin which clings so closely, and let us run with endurance the race that is set before us, looking to Jesus... " Hebrews 12:2 is coming...

Warm-up

L-sit max hold

5 Lunges/leg

10 sit ups

5 Lateral Squats/leg

L-hang max hold

10 Push ups

10 Mountain climbers

Core bridge in Push up position 1 min hold

WOD

3x5 weighted pull ups

rest 3 minutes

60 seconds max dead hang pull ups

rest 2 minutes

60 seconds max kipping pull ups

rest 2 minutes

60 seconds max pushups (chest must touch ground)

rest 2 minutes

for 5 minutes run 60m every 30 seconds