CrossFit South City

9-29-09

WOD

20 DEADLIFT-BURPEE 100/215

50 SITUPS

50 KNEES TO ELBOWS

3 ROUNDS

SKILL WORK: 3X10

RING DIPS WITH THE BAND(THANKS TO MEG FROM CF KIRKWOOD!) &

                   CHEST TO BAR PULL-UPS

Fundraiser

>Produced by Neil Jones!

9-28-09

SKILL WORK-3XMAX PUSH-UPS TO FLOOR

WOD

3 ROUNDS FOR TIME

.400M RUN

30 OH WALKING LUNGES DB15/25

30 BOX JUMPS

9-26-09

CrossFitters all around the world raised 1,012,732!

Saturday went so well and we had a great turnout. FGB IV lasted from 9-1 and we had alot of support and great people participating. Congrats to Jim Zwilling who had a top score of -395 and this was only his second time doing it, very impressive. Following was the best score I've ever had at -371, I think doing it for a cause really motivated me. Pics and a video will be up this week, keep and eye out!

9-24-09

TABATA "BOTTOM TO BOTTOM" SQUATS

WOD

100 BURPEES FOR TIME

SKILL WORK: HANDSTAND PUSH-UPS

Personal Note From Scott-FGB IV

PLEASE READ THIS ONE AND MEET A VERY GOOD FRIEND OF MINE WHO'LL BE CHEERING FOR EVERY ONE OF YOU ON SATURDAY.


This is my fourth time putting on Fight Gone Bad. A lot has changed in four years, and a lot hasn't. There are more of us than there were in 2006, and there are a lot less of "them".

 

In my job I get to meet people every day in the worst possible circumstances. Families losing husbands and fathers. Men calling on the way home from the doctor asking me what to do, how to tell their families. Through my work with the Wounded Warrior Project I've met families who's sons and daughters see their fathers come home missing parts with nowhere to turn, and those who's fathers aren't coming home at all.

 

Through it all, there have been you guys, the Crossfit community. You have no idea what you're doing on Saturday, because you don't get to meet these families. You don't get to hear how much what you do means to them. You don't know how they feel less alone because of you. You don't get to know how many people you touch. I wanted you to know with only a few days left how much you count. How much it means to more than two million families that you stand up for them while millions would rather not know. More than anything you don't know how much what you do means to me. These broken, wounded people are part of our "family" and I promised every one of them that we'd come through for them, and we have....every year.

 

Now with five days left we're in the last round of our own Fight Gone Bad, and like any final round every one of us has to reach down and find out who we are when we think we're maxed, beaten, but still standing. So, I'm asking on behalf of the people I promised, please go the final round with all you've got. If people get pissed because you're emailing them one more time, I'm asking you to measure that against the people watching us from Afghanistan to Los Angeles.

 

I can write for hours and never come close to telling you the whole story about how badly you're needed, but one ten-year old says it better than I ever could, so I'm going to let her finish for me. When you watch this you should know that Winter's raised more than $150,000 by herself in the last 14 months. She knows what we're doing because when her father died in March at age 40 from prostate cancer, she became a real part of our family when she moved from Michigan to Oregon. Please meet the most special 10-year old you'll never meet.

 

 

 

Thank you for all of it,

 

Scott

 

 

 

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9-21-09

"LIVE OR DIE"

800M RUN

100 JUMPING PULL-UPS

90 SIT-UPS

80 KBS

70 SQUATS

60 PUSH PRESS DB 20/30

50 BURPEES

♦0 KNEES TO ELBOWS

30 P.PUSH-UPS

20 MED CLEANS

10 DEADLIFTS 150/250

800M RUN

 

Last Day to Sign Up for FGB IV is Thursday, Sept 24!

I had to take a few pictures of Susan Mickley getting prepared for FGB IV, in this pic she's almost 11 wks due. I can't wait to get some more pics of her this Saturday, she should be about to pop by then! She even has her husband doing CrossFit and they're doing the WOD together this weekend!

We are all so proud of you Susan!!!

"Hanging with Boys"

WOD

3 ROUNDS FOR TIME

40 PUSH PRESS 65/45

30 SQUATS

20 RING DIPS

10 BURPEES

SKILL WORK: SQUAT CLEAN 15/12/10/8/6/4/2/1/1

Saturday was a great workout, since it ended up being just Neil and Jim I decided to get it on the WOD and skill work. Practicing on squat cleans was important especially for the upcoming CrossFit TNT competition on Nov 1st! 

9-17-09

WOD 

TABATA (4 ROUNDS)

DEADLIFT 195/100

BURPEE

SKILL WORK: CHEST TO BAR PULL-UPS