Aug 31, 2011

17 Days to FGB 6

9,300 CrossFitters and 31 Kids
by Scott Zagarino

On August 6th 31 children lost their fathers in the same day. As it is, most of us don't stop long enough to breathe, much less ruminate for just a second what it would be like at 10-years old to watch as two uniformed men inform your mother that a grateful nation is telling her that her husband will never return, or that before she could even grasp the enormity of that grief, she had to tell her children. Since you may have read this far, ponder for a second the breaking hearts and the fear that goes from stunned to crumpled.

I have to apologize to you all, here and now, for doing something I had no right to do. We committed to the Special Operations Warrior Foundation that we would fund 60 college scholarships this year from a portion of the proceeds of Fight Gone Bad. On Aug 7th I called Steve and gave him my word we would fund 31 more scholarships. I had no right to commit to that on your behalf, but I gave my word and if it costs us everything, those kids are going to school.

More than the money, more than the scholarships, it's our friendship, our support and our thanks that these families need now. So, on Thursday, September 1, we're going to publish an open letter listing team by team, box by box, the 9,300 (or thousands more by then) CrossFitters who are teeing it up on September 17 first on the FGB6 Blog.  We'll include a list of every registered team and what we've raised so far with an introduction that lets every one of the 31 children know how much we appreciate their sacrifice. We want them to know how much we want to help, and how much they can count on us, not just this September, but ever September until they graduate.

Come Thursday, please comment on Facebook and the blog, let them know who you are and why they matter to you. You may never again have the opportunity to do so much good in 17 minutes. There are more than 1,000,000,000 CrossFitters out there and we can change at least this small part of the world together on the 17th.

Aug 30, 2011

9-31-11 WOD

3 Rounds
400m Run
21 KB Swings
12 Box Jumps

Challenge: Max Handstand Hold

Aug 29, 2011

8-30-11 WOD

10 Rounds 
10 pull ups
10 double unders

Challenge: tabata sit ups

Aug 28, 2011

8-29-11 WOD

30 reps of:
Nine fundamental Movements

Challenge: Max Power Snatch

Aug 24, 2011

8--25-11 WOD

3 Rounds
30 wall balls
30 ring dips

Challenge: Max turkish get ups

Aug 23, 2011

8-24-11 WOD

2 Rounds
20 double unders
20 push ups
20 sit ups
20 box jumps 
20 sdhp 
100m med ball carry

Challenge: 5x5 deadlift
Practice: deadlift

Aug 22, 2011

8-23-11 WOD

3 Rounds FOR TIME:
200M Run
15 Push Jerks
200M Run
15 Thrusters

Challenge: Row for Watts
Practice: Push Jerk

Aug 21, 2011

8-22-11 WOD

15 min AMRAP
3 wall walks
6 knee to elbows
9 jumping air squats

Challenge: static ring hold for time (locked out at top)

Aug 19, 2011

8-19-11 WOD

10 Rounds for time

Pwr Clean
Front squat
Farmers Carry

Challenge: 200M Med Ball Carry
25 Wall Balls for time

Aug 18, 2011

Facebook Stalkers

Are you Facebook stalking us? No!? Whaa? Like Us, follow us, and share! We like facebook stalkers! So, if you haven't already, go to Facebook, find us under the name CrossFit Mt. Adams, and LIKE us. We post daily. The important stuff we try to add to Blog as well, but lots of extras are shared on our FB page. Don't miss out! Cheers

Aug 17, 2011

8-18-11 Jeana's Birthday Wodness

100m run
50 pull ups
200m run
25 Box jumps
400m run
15 burpees
100 DU's

Challenge: Long Jump down and back outside on field for time.

Aug 16, 2011

8-17-11 WOD

1000m Row
40 Ring Push ups
30 Deadlift

Challenge: Box Jump for Height
"Guys, Fight Gone Bad 6 is based in HR and needs our help with customer service. Fun opportunity to give back, talk to thousands of CrossFitters around the globe, and help these great causes.  Pays $10/hr.  Interested?  Contact Greta: 541-490-1984 immediately.  Pass this on."

New addition to Coaching Staff.

Fernando Perez made a trip to Rainier CrossFit this last weekend for his level 1 Certification. Wait for it..Wait for it...He passed! It's great to have Fernando on board with our coaching staff. He has a good eye for body mechanics and is a great athlete to train along side with. Be sure to give him some crap and say congrats, and get ready to train hard.
Coach Heather, Coach Fernando, and Coach Alex

FGB 5. Don't miss out, be a Part of FGB 6!

Unself Yourself

by Scott Zagarino

I've had the privilege of being present to a more than average share of people's last few moments in this "mortal coil" and it never ceases to amaze me, at the time someone knows that each breath could be their last, how similar the moments that mattered were.

Almost universally the things that mattered most, the things that either brought a small smile of satisfaction, or a tear of regret, were small things that most of us take completely for granted when we're alone with our daydreams. A child's laugh on a summer vacation. A hug from a spouse at just the moment a hug seemed out of the question, the smallest things. Most of all, those last moments have been reserved for the savoring of the times when all of the chattering in their head about what they "needed," was forgotten and replaced by those memories of what they'd given back.

As athletes, and I prefer to use that descriptor in the broadest sense that defines anyone who accepts a physical challenge and sees it through to the end, we all have just the kind of gift that we/I tend to hoard, as if this workout or that competition is the last one we'll ever have. We tend to view those less fortunate in the physical world as signposts to spur us into a brief appreciation of our gifts, rather than as a note to the soul to serve rather than to seek even greater glory.

As the founder of the Fight Gone Bad event, I have witnessed countless episodes of the transformation of CrossFitters who start out the day all about scores and totals, and end the day teary-eyed for the realization of the fact that for one shining moment they had made a difference in the lives of a soldier, a family, or a child that they would never meet.

With that, I've come to appreciate my own moments. Not the ones I ever thought would mark my brief stay on the planet earth, but the unexpected ones when I was able to get out of my own way long enough to change a few minutes in someone else's history for the better.

As it turns out, my gift to our community is just as unexpected. While Greta Rose and I worked insane hours those first years, and not much has changed in that regard, we thought we were working for the good of our beneficiaries. As it turns out, my own small smile when the lights are just about out will almost certainly be for our small part in providing the stage that Fight Gone Bad has become for CrossFitters all over the world to unself themselves, and maybe to give a few more of us the right to a smile at the end, rather than a tear for what we could have done.

I hope you'll join us this year on September 17th.

Aug 15, 2011

8-16-11 WOD

3 Rounds
10 Snatches 135/95
50 Double Unders

Challenge: tabata Kettlebell swings 
Practice: snatch balance 

Aug 14, 2011

8-15-11 WOD

8-15-11 WOD
10min AMRAP
Each round increases by one rep
1 chest to bar pull up
1 sit up 

Challenge: wall sit for time 

Aug 10, 2011

8-11-11 WOD

15min AMRAP
10 T2B
10 Air Squats
400M Run

Challenge: Plank Hold for Time

Aug 9, 2011

8-10-11 WOD

For max reps
4 min row for calories
60 sec break
3 min ring rows
60 sec break
2 min back squat
60 sec break
1 min. shoulder to overhead

Challenge: max dynamic push ups for height

Aug 8, 2011

8-9-11 WOD

Teams of 2 or 3
50 Wall Balls
100 Russian Step Ups 21/26in box
150 Overhead Weighted Lunges 15/25 plate
200 Kettlebell Snatches 18/26

Challenge: Against a 2 min Clock: Run 400m Max Rep Pull-ups
Practice: Kettlebell Snatches

8-8-11 WOD

8 Rounds
200M Run
10 Burpees
10 Double Unders

Challenge: 500M Row for time

Aug 4, 2011

8-5-11 WOD

3 800m runs
2min rest between

Challenge: 250m Row

Aug 3, 2011

8-4-11 WOD

Clean 135/95
Ring dips

Challenge: 100 air squats for time

Life's Prescription

Eat meat and vegetables, nuts, and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Dealift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, ect hard and fast. Five or six days a week mix these elements in as many cominations and patters as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports...

-Coach Greg Glassman

Aug 2, 2011

8-3-11 WOD

5 Rounds
10 KB Swings
10 Burpee Pull-Ups
400m Run

Challenge: Tabata Med Ball Slams

Aug 1, 2011

8-2-11 WOD

Double Unders & Sit-ups

Challenge: Max Back Extentions