Work Out of the Day
Make up a workout you missed
Thanks everybody for the awesome turnout yesterday! I hope that the nutrition seminar was informative and will help you make your decision on what diet best fits you.
Work Out of the Day
“FGB-300 Unbroken”
30 Wallballs 20/14
30 SDHP 75/53
30 Box jumps 20″
30 Push Press 75/53
30 Cal Row
20 Wallballs 20/14
20 SDHP 75/53
20 Box jumps 20″
20 Push Press 75/53
20 Cal Row
10 Wallballs 20/14
10 SDHP 75/53
10 Box jumps 20″
10Push Press 75/53
10 Cal Row
There is a 3 burpee penalty for every time you break a set. Accumulated burpees are done immediatly after as a continuation of the wod. Post time and burpees to Beyond The Whiteboard
**Free Nutrition seminar tomorrow at 7pm**
**There’s only two days left to get your bf% measured and pictures taken. Make sure you get that done before you workout**
Work Out of the Day
For Time:
15-12-9-6-3
Kettlebell Swings x3 (53/36)
Run 200m
Muscle ups
**This Friday July 30th we will be holding a free nutrition seminar at 7pm for anyone interested in entering this year’s 3rd annual Paleo/Zone Challenge**
Work Out of the Day
Back Squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Post total toBeyond The Whiteboard
Read Coach Mark Rippetoe’s article “The CrossFit Total“ from the December issue of the CrossFit Journal to learn more about the rationale, approach, and rules for this workout.
| July 29, 2010 | ||
| 7:00 pm | to | 8:00 pm |
| 7:00 pm | to | 8:00 pm |
SCCF will be holding a free nutrition seminar on Friday July 29th at 7pm. This is a great resource for those of you that have any questions or just want to learn more about the paleo or zone diets. We will have a presentation on each one and help you decide which diet will work best for you. The diet challenge, which starts Aug 1, will also be explained and the prizes anounced. There is a $10 sign up fee and today will be the last day to sign up for it. Make sure and get your body fat measured and pics taken this week.
After the seminar you are all welcome to join us for a potluck dinner at Kellie and Cassie’s place. There will be delicious paleo and zone food options for you to enjoy. If you have any good recipes be sure to bring them so everyone else can try them. It will also be your last chance to get really drunk before the diet challenge officially begins!
**We will be doing the “CrossFit Total” as our WOD tomorrow Wednsday July, 28th. Expect classes to run longer than usual**
**This Friday July 30th we will be holding a free nutrition seminar at 7pm for anyone interested in entering this year’s 3rd annual Paleo/Zone Challenge**
Work Out of the Day
“Switch it up”
50-40-30/30-40-50
Box Jumps 24″/20″/ Double Unders
50-40-30-20-10
Sit-ups (ab-mat)
Post times to Beyond The Whiteboard
| September 25, 2010 | ||
| 10:00 am | to | 6:00 pm |
Website link: Fight Gone Bad 5
Here’s a link to registar for our team
Fight Gone Bad 5 Registration Link
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.
Fight Gone Bad 5 opens its arms to benefit three charities this year: LIVESTRONG, Wounded Warrior Project and the CrossFit Foundation.
Fight Gone Bad 5 takes place on Saturday, September 25, 2010.
The event can take place at any CrossFit 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:
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:
National: The highest fundraising Affiliate in each division will receive a Grand Prize Package from our sponsors.
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.
