Partner up

Go team!

Overload

Adding weight to static pull-ups is helpful for anyone seeking increased pull-up capacity.

Fight Gone Bad II

You were all amazing.

Tally your points

Strong work, everyone, on last week's five-round Fight Gone Bad! Congrats to all who bested their previous three-round scores.

And, remember, this coming Saturday, September 29th, is the CrossFit affiliate-wide Fight Gone Bad event. We are excited to open the doors at 10 a.m. and take part locally. You need to register by this Wednesday, the 26th, so no lollygagging!

We hope to see you all there.

10K urban run

The costs associated with regular extended aerobic training are decreased speed, power, and strength, not to mention health and fitness. Reserve your longer, lower-intensity "cardio" training for recovery from intense work cycles, when you can no longer deliver on the high outputs that CrossFit demands.

You CrossFitters do primarily short-duration, high-intensity training in the anaerobic pathway, yet you can still perform in the aerobic realm. How many of the endurance-sport crowd can do what you do here every day? How many have the capacity to execute randomized, multi-joint, high-output movements with precision and power?

"Farther, longer is not fitter, is not healthier." - Greg Glassman

CrossFit Total, September 2007

The CrossFit Total is the sum of the best of three attempts at the back squat, the press, and the deadlift, the "three most effective lifts in existence for developing and testing functional strength."

We had sixteen CrossFitters of various experience levels come out and set their own benchmarks this past weekend, with scores ranging from 359 to 562 for the women (beautiful lifts and an impressive top score by Heather) and from 551 to 1016 (a new PR and a big 418-pound squat for Sean). Thanks to all who showed up on a Saturday afternoon to lift or just to support the lifters.

Our next weekend community event--open to all who register--will be the big Fight Gone Bad fundraiser on September 29. Sign up now!

It's guys like you, Micky!

Strong work, Micky.

"Fran"
21 - 15 - 9 reps
95-pound thrusters & pull-ups
2:49

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.