September 2, 2010 · Posted in WOD · Comments (44)
WOD:
3 Rounds,
1 minute rounds of each of the following
- Row for Calories
- Push Press (75/55)
- Sumo Deadlift High Pull (75/55)
- Box Jump 20′
- Wallball (20/14)
Score 1 rep or 1 calorie = 1 point
1 minute rest after all 5 movements are completed
Due to the nature of this workout we need everyones help to stick around and help coach an athlete. Its our goal to have one coach per person working out.. Thank you in advance..
Reminder: Fight Gone Bad 5 is September 25th. This annual event, will be a fun workout and BBQ to raise money for the Wounded Warrior Project. Please go HERE and register under CrossFit IGNITE to take part!! This event is open to all friends and family.
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44 Responses to “Friday: FIGHT GONE BAD…”
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33 South Maple Avenue
Park Ridge, NJ 07656
Tel: 973-879-1210
*Park on the street or in the lot PAST CFI on the left.
*Please DO NOT park in front of the garage door.
Click Here for Driving Directions
Pumped for this…
is this the actual work out that we will be doing the day of fight gone bad?
P.s. it is 9:46 and we are still not in Hoboken! C.F.I. ladies were crazy to think we would get 12 ladies at one place at a certain time.
P.S. Nona is doing FGB!
Chris this is the actual workout we will be doing the day of FGB
Awesome, can’t wait, for tomorrow and FGB
Steve, we’ve gotta do this! They are starting to program WODs with SUP and integrate Crossfit Endurance with it. It would rock to team up with a Jersey Shore affiliate and invite them to the beast coast….
CrossFit Journal Sports Series: Standup Paddling
http://www.active.com/fitness/newport-beach-ca/crossfit-journal-sports-series-standup-paddling-2010
12 ladies???? YOU TAKE CARE OF MY ONE LADY!
@ sypder. I’m in for fantasy football league. My son will manage my team
Steve have someone who wants to donate to fgb5. Do they make the check out to wounded warriors
Great picture of the 7 o’clock silent assasins! No BS, just crossfit!
@Grif/Lucy…I’ll have the fantasy league setup by tomorrow or saturday….draft day will be next tuesday/wednesday…depending on peoples schedules.
So far….
Me
Randy
Johnboy
Big John
Grif
T-rev
My brother
Speak up if your interested, we still have 5 spots left.
Commish
I kknow nothing about football or the pools.. Id just be giving my $ away.. my brother in law on the other hand… he will win
good numbers so far today,.
Ryan, Craig, and Neil – great job this morning. Not easy to attack FGB at 6am. Ryan thanks for the push.
Here’s an article from this months Men’s Health about using a foam roller:
http://www.menshealth.com/men/fitness/fitness-tips/boost-muscle-flexibility/article/444c506c0e229210vgnvcm10000030281eac
Nothing new Steve hasn’t said before.
CFI ladies rolling in at 430am… oh boy! lol
4:30? Wow.
Ryan, Neil, and Craig – great job this morning. Attacking FGB at 6am is not an easy thing to do.
Ryan thanks for the push.
Here’s an article that appears in this months Mens Health about using a foam roller. Just more support for all that Steve has shared with us:
http://www.menshealth.com/men/fitness/fitness-tips/boost-muscle-flexibility/article/444c506c0e229210vgnvcm10000030281eac
Have fun doing FGB all those CFI Ladies.
Great time last night…CFI ladies are so much fun…missed a few of you! Looking forward to todays workout!!
@Neil…Ally told me how you motivated her running the last 1/2 mile yesterday (actually she said you yelled at her the whole time), anyway next mile run I think you need to yell at me!!
I wouldn’t call it yelling…more like, well, spouting motivation.
@Coach, you should have never told me it was FGB today…I couldn’t drink or enjoy myself last night…you know I b.s. a lot, but I take these things seriously. I take woddling, very serious…
I’ve only slept 2 hrs. but as my sister always points out, I’m still unemployed until next Monday, so I can go rest up for FGB. I had a killer breakfast, fully loaded with protein + water, water, water…so let’s see…
Coach Tbird, sorry I let you down…next time I won’t learn what the WOD is and get tipsy and dance with misc. men, just for you!!!!!!!!!
now…FGB, FGB, FGB, FGB, FGB….
get into it!
@Coach Steve….you should feel proud….and start liking me more than Steph now. again…
@Vasti. . . no competition here for Steve’s affection. He likes us both the same!!! hehehe
We had a great time last night and are so happy for Brad and Ivana!!!
I splurged on pizza, cookies, and plenty of vodka to throw me off the edge since I have been on strict Paleo for the last couple of weeks. My stomach is definitely upset with me right now and calling me nasty nasty names that I dare not utter. My best quote of the night “I did everything unhealthy tonight except have unprotected sex.” Can’t wait for our challenge and for the WHOLE9 workshop! I’m so ready and committed.
I have to say that we have a great group of females at CrossFit. We take care of one another, have fun, and get along so well! I have had the greatest time with all my CFI sisters! I can speak for many of us that CrossFIt is our therapy and has helped us get through some of life’s challenges and difficulties, etc. Ladies, I love you all and I am so happy we have one another!
Favorite Picture of the Week:
http://www.flickr.com/photos/crossfitignite/4949565317/
Nick C – if you have any more openings in fantasy football, I’d play.
Hey everyone: Knarf and I are attending the Robb Wolf book release party in NYC. If you are interested in attending than sign up here. You get a signed copy of the book plus get to talk about Paleo all night with paleo hipsters, lol.
Sept. 18th @8:30 pm in NYC:
http://www.meetup.com/Eating-Paleo-in-NYC/calendar/14422308/
@Steph you could not have said it any better…I adore each and every one of you..>love you all to pieces I swear! Our nights out are always so much fun and of course we look out for each other!!
@vasti you never disappoint me ….you took it easy to have a good WOD…good for you!! Your always fun BUT I must tell you…your choice of drink….the “mojito” is absolutely DISGUSTING!! I swear it tastes the way “the woods” would taste if you were able to eat it…..pure dirt and grass!!!!
As for everyone else that have children….last night I told a few of you that if you ever need a babysitter I will absolutely watch your kids! You guys do so much for Steve and I and have opened your hands and hearts to us that I would be honored to watch your kids to give you some free time! So please take me up on my offer! I am a teacher of a class of adorable monsters….I can handle anything
Tina-Look out side….do you see my two kids on your front steps?? Take good care of them, I’ll be back tomorrow! lol ;-P
Ryan, Craig, and Neil – great job this morning. Not so easy to attack FGB at 6am.
Ryan thanks for the push.
Heres an article thats in this month’s Mens Health about using a foam roller. Nothing new that Steve hasn’t told us before:
http://www.menshealth.com/men/fitness/fitness-tips/boost-muscle-flexibility/article/444c506c0e229210vgnvcm10000030281eac
working on uploading the photos of last night… the rated G ones, before I have to do more burpees for Coach Steve…
@Coach Steve….please….gangsta music tonight…of System of a Down…please…Cubans are music activated beings…
Ok so the Fantasy Football League has been set up Through Yahoo.
Go to Yahoo, click on fantasy football….
the league name is : CFI football
Password: crossfit
The rest is self explanatory.
The draft will be next wednesday at 8:45….hopefully this works for everyone. Sign up if you want in the league.
Commish
I could write a bunch of paragraphs but I’ll just summarize it:
ALL you ladies are freakin awesome.
Enough said.
Oh, the guy I was talking to at LUA might as well have thought I was a lesbian because I woudln’t shut up about how hot you all are.
BadBrad, I had so much fun last night with Ivana. At one point she looked at me shook her head and said… “Kenia I can’t wait for it to be your turn, PAYBACK!!!”
Ivana and her sister Tinka def had some sweet dance moves esp one that I like to call “the blender” I joined in the second time they did it but I couldnt keep up with them, I pray that they do this the day of the wedding!!!
Marisa, OMG I HEART YOU!!!! You are one crazy girl and you def fit in with all of the CFI ladies and their craziness. Who challenges 4 guidos who kept bragging about their muscles to a push up challenge, you even said you would keep your heels on!!??? Better yet calls them all sorts of dirty names when they get scared and run away??? You did my friend, you did!!!
Tinks I think our dance off was a draw no clear winner or looser because we refused to stop dancing the whole night, yes we had to take off our heels a couple of times, yes we we limping by the end of the night but did we stop dancing…. NOPE!!! Can I say that about everyone else in our group **cough Vasti***cough Katie**… NO
In true Katie fashion she bailed yet again on me last night. I wasn’t expecting it to happen but wasn’t surprised when it did. (Katie I am only calling you out on this because you had a heart to heart with someone last night and it wasn’t me. I DONT LIKE TO SHARE YOU!!!!!
Lucy thanks for letting me stay over last night, actually thanks for letting me snuggle with you in your ginormus comfy bed this morning!!
P.S. Like always there were drunken burpees performed on the dance floor….. several times.
P.P.S. We have to get Nona Feaster to join us one day at Ignite, you will all love her!!!
P.P.S.S. Steve I kept my hands to myself when I cuddled with Lucy, she is a married woman for crying out loud and I like men (even though you doubt that)
@ Sherilyn…LOL, if I knew your address Tina my kids would be on your lawn too!
Tina be carefull what you wish for, we will all be leaving our kids at your door step!
Nick C – need the league ID to sign up. Can you post it?
Just want to make it known that TIna and I are not maried yet, So……..
All children shall be left at HER house.. please…
I have a tendency to not fee my parents cat for a week at a time..
omg…I’m so glad I kept it safe with pushups, usually when I drink I challenge guys to grapple…and always end up with scrapes and brusies…I’m sure you’ll witness it one day
ID# 702586
I believe that is the ID for the fantasy football league.
Hope that helps,
let me know
Commish
Steve what time are we starting on the 25th??
Sorry about the multi posts. My computer didnt show that they went thru.
Tina, you can watch my adorable monsters anytime. They do like sleepovers too.
Adam are you kidding… of course!!! Sherilyn your kids are still sitting outside
t5hat was from tina,
I would accidentaly put the kids inthe oven and the chicken to bed
I want to Thank every one in the 5 o’clock class today, and everyone else who showed up, especially my coach Lucy for pushing me and getting me through my first FGB WOD. Thank you everyone. Hope all of you have a fun and safe holiday weekend,
Chris, anytime, you did absolutely awesome. And I would like to thank all that pushed me as well, especially the Crazy Neil. OMG I had flashes of Neil pushing Ally on her morning runs, love it.
By the way, last night was a great time. Brad we were all honored to be part of Ivanna’s night.
Yeah, who was that guy? He was crazy…and so was your score, Lucy. Crazy good. And Stef’s too. She did almost double the number of box jumps in her third round as in her first. Talk about making adjustments.
Neil, you were indeed an amazing coach!!!!!!!! I was initially frightened when you volunteered to be my coach cause I knew you would not accept mediocrity!!! I was so honored to have you as my coach and you pushed me and made me fight through it although I wanted to die!
I became emotional after the WOD because I remember when I couldn’t press 20 lbs overhead and I RXed this today and that was such a major accomplishment for me. Thank you Neil, thank you Steve, thank you all the amazing Igniters!
Oh and Billy “BIG” was truly a warrior and I am so proud of you for fighting hard through it!! Cheers Billy, you were amazing.
Stef