Fight Gone Bad IV
Click HERE to view pictures from yesterday’s thruster love session.
Hey everyone,
CrossFit Coastal will be participating in 2009 Fight Gone Bad 4 on September 26. We hosted this fundraiser last year and it was a great success – this year will be no different! The event will benefit two great causes, The Wounded Warrior Project and Athletes For A Cure.
Anyone interested in raising money for a great cause by participating in a challenging workout is encouraged to visit the Fight Gone Bad website (right now!) and register as an athlete participating with our affiliate.
Once you have done this (I would very much like for everyone to participate!) please send an email to Ezekiel@CrossFitCoastal.com and I will create a additional page here on the CFC website featuring you, some pics of you working out and your thoughts on the event and how you feel about raising money for these causes.
You might be thinking one of two things…
1) I haven’t done this before, what is this?
2) Oh man, Fight Gone Bad? With an audience?!?! Rough, but I’m up to the challenge!
If you haven’t done this WOD before then you’re about to get schooled! FGB is not for the faint of heart, but neither is CrossFit, so you guys should be prepared for this.
Details
Fight Gone Bad IV takes place on Saturday, September 26, 2009.
The event can take place at any Affiliate facility between 6am and 4pm.
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.
- The first three additions of Fight Gone Bad have raised a combined total of more than $1 million to provide funding for programs of the Wounded Warrior Project and Athletes for a Cure.
- Any Crossfit Affiliate can put together a Fight Gone Bad Team.
- To register as an Affiliate competitor, click the “Register” button on the home page.
- Once your Affiliate is registered, your team members can register under your Affiliate Team Name by:
- Clicking on the Register button on the home page.
- Scroll or Search to find the Affiliate Team they want to compete on.
- Complete the registration form.
- Begin fundraising by sending emails to friends and family through their personal donation page.
- There are three divisions eligible for awards.
- Affilliates with 25 or less Team Members.
- Affliliates with 26 or more Team Members.
- Regional Champions in both divisions.
The numbers above are called out AS PRESCRIBED, but we will allow for scaling. The weights above should not discourage you from participating or from working towards raising money for these causes!
Along with the intense workout, the feeling of accomplishment for a job well done and helping your fellow man, and the awesome comraderie you’ll experience during this event.
Raising money for a good cause and hanging out with a bunch of cool CrossFitters? There isn’t any reason out there good enough to keep you from this.
Again, email me at ezekiel@crossfitcoastal.com once you’ve created your page!
Look forward to seeing you all there!
Workout of the Day
“Run, Row, Dumbbell Thrusters, Medicine Ball Cleans, Double Unders, etc.”
Run 1 mile, then
Two minutes of each:
Row
30 pound Dumbbell thrusters
20 pound Medicine ball cleans
Double-unders
Pull-ups
Post total time and total reps plus calories (from row) to comments. The clock runs continuously for the ten minutes after the run.
5 Comments
Just registered for the event. I am going to try to raise $200 for the team and just sent an email to my parents and jeff hitting them up for $.
I missed the event last year so I am looking forward to participating in this one. It will be a great day.
Brooke
Nice! This year is going to be awesome – CFW will be joining us again…I think CF Cape Fear might drive down again as well.
Check out the fifth picture on the pic link above. That is a sweet shot of me stuck in the pull up band. Near disaster!
Great shot Jason – heard you killed it on the workout keep the intensity up !
I registered too! Although I fall into the #2 category….dont want to do it with everyone watching…I am excited about it. Hopefully I can raise some money too!