Fight gone good

On Saturday, September 29, 2007, CrossFit affiliates across the nation will be hosting a "Fight Gone Bad" fundraiser to benefit the Prostate Cancer Foundation (PCF). CrossFit Eastside's event will begin at 10:00 am and is open to all who pre-register on the CFES team (see below).

Around here, we do love us some FGB, and we have at least two prostate cancer survivors in the local CFES family, so come join us in the fight for a good cause. (Knowing this crowd, it'll be followed by a BBQ, Oktoberfest, or some such social event.)

Fight Gone Bad is a workout that was created to train cage fighters for their sport. After they tried it for the first time, they were asked how it was: "Was it like a fight?" "Yeah," one of them panted, shaking his head and bent over with exhaustion, "It was like a fight all right--a fight gone bad." Hence the name.

The workout consists of five different exercises, each performed, sequentially, for max reps in one minute with no rest between stations. (Video here.) After all five exercises are completed (a round), there's a one-minute rest period (precious, precious rest) before the next round. The entire event consists of three rounds--so, fifteen minutes of high-intensity output--and is scored based on total reps on all exercises. For the official Sept. 29 event, there are four separate classes (with loads scaled accordingly): standard men, standard women/modified men, intermediate, and beginner.

Logistics

You don't have to pay to play, but it is a benefit, so you have to raise (or donate) at least $150 for the PCF. And you have to register, but it's online and easy.

Date: 10:00am, Saturday, Sept. 29, 2007
Location: CrossFit Eastside (and around the country!)
Rules and classes: CrossFit Fight Gone Bad event website
Registration steps:

1. Register with Athletes for a Cure by Wednesday, September 26. Choose CrossFit Eastside as your team.
2. Register with us either in person at CFES or by e-mailing your name and class (standard men, standard women/modified men, intermediate, or beginner) to getfit[AT]crossfiteastside.com.
3. Raise $150 or more in pledges by 5 p.m. PST on Saturday, September 29.
4. Keep up your training!

It only looks chaotic. Fight Gone Bad at CFES, August 2007.

Work in progress

During

"It is not the end result that defines our being or our level of fitness; it is the daily work and effort we put into each training session. It is the path itself, not the destination, that defines our journey." --Prof. Frank Wyatt, from a work in progress

After

CrossFit couple

CrossFit wedding party

Congratulations to Scott and Kierstin on their marriage last Saturday. Scott's been with us since the early days, and we've never seen him happier than he's been since Kierstin came into the picture. She and Raina don't just tolerate Scott's devotion to fitness and the Zone, they've joined right in. What a match!

Best wishes to all three of you, from the whole CFES family!

Stronger people

Mt. Rainier's Strongest Man and Woman II was a great success. The event raised money and awareness for Fragile X, the most common inherited cause of mental impairment and the most commonly known cause of autism.

The venue was bustling and energetic, the competition strong, and the event well organized. Everyone had a grand time. CrossFit was well represented, the crowd full of folks in t-shirts from a number of of affiliates. You know you are around fellow CrossFit athletes when you hear someone say, "They may be strong, but do you think they could complete all the events back to back, one end to the other, for time?" That would be an interesting twist, now, wouldn't it...

We were proud to part of such a great event, put on by great people, from a great community. Better every year!

Big-mountain biking

Congratulations to Eastside CrossFitters Volker and Steven for accomplishing their Trans-Alp cycling tour! In seven days they rode 628 km, from Mittenwald, Germany, to Riva del Garda, Italy, climbing a total of 21,693 vertical meters, mostly off-road. These guys trained hard in the gym and put in many miles in the saddle while ramping up for their grand adventure. Their squat-strengthened bodies were good to go, and all went well, with the minor exception of a broken bike frame.

Welcome home!

Pulling together

Closed for classes July 4 & 5

We're taking a couple days off and will be closed on Wednesday and Thursday, July 4 and 5.

No classes those days. Back on the regular schedule Friday morning.

If you are inclined to train independently (Get it?) on the days that the gym is closed, consider the following:

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Complete 5 rounds of the following:

· 1 minute of burpees
· Rest 3 minutes

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-OR-

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How far can you get with the following n+2 / n+3 series in fifteen minutes?

2 Pull-ups
3 Squats

4 Pull-ups
6 Squats

6 Pull-ups
9 Squats

8 Pull-ups
12 Squats

And so on...
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Post results to comments.

July 21—Save the date!

It's almost time again for Rainier CrossFit’s annual Rainier’s Strongest Man competition, fundraiser, and heckuva good time for all. There are two weight divisions for men (over/under 200 pounds bodyweight), and this year—largely because of the number of women we brought down from CFES last year—there ‘s also a division for women. (So, ladies, we hafta represent.)

We had a grand time at this last year. Kurtis and Laurie of Rainier CF put on an amazing event, they’re committed to making this a major fundraiser for Fragile X research, and it’s a great opportunity to meet some of your CrossFitting cohorts from the other affiliates in the area. Trust us, it’s too fun not to at least play.

Rainier’s Strongest Man Contest
Saturday, July 21, 2007
Sumner, WA

This year's events:

Yoke Race- 100-ft course, 75 second time limit

Axle Deadlift- for max weight

Bus Pull- 100ft course for heavies, 80ft course for lightweights/women, 75 second time limit

Log Press- One clean, then as many presses as you can do in 75 seconds

Stone Load/Farmer's Walk Medley- Load the stones, then farmer’s walk 100ft for the heavies, 80ft for the lights. 90 second time limit.

Weights (of implements) TBD, entry fee $50 (all proceeds go to the Fragile X Research Foundation)

4:00 pm - Novice division - Try your hand at any or all of the events. No pressure. There is a $35 entry fee for playing and an award for Best Effort.

On Rainier CrossFit’s website:
Info about the event
Registration form