“Fight Gone Bad”

In this workout you spend one minute at each of five stations, resulting in a five-minute round after which a one-minute break is allowed before repeating. This event calls for three rounds. The clock does not reset or stop between exercises. On call of ‘rotate,’ the athletes must move to the next station immediately. One point is given for each rep, except on the rower, where each calorie is one point.

The stations are:

1. Wall-ball, 10 ft target (Reps)
2. Sumo deadlift high-pull (Reps)
3. Box jump (Reps)
4. Push-press (Reps)
5. Row (Calories)

The four divisions are:

1. Class A: Standard Men = 75lb (35kg) push-press and sumo deadlift high pull, 20lb (9kg) wall- ball and 20 inch box jump
2. Class B: Modified Men/Standard Women = 55lb (25kg)  push-press and sumo deadlift high pull, 14lb (6.2kg) wall-ball 10ft target and 20 inch box Jump
3. Class C: Intermediate = 35lb (15kg) push-press and sumo deadlift high pull KB, 10lb (4.5kg) wall-ball and 20 inch box Jump (step ups are okay)
4. Class D: Beginner/Kids = 15lb (7kg) push-press and sumo deadlift high pull, Air Squat and 10 inch box jumps (step ups ok)

To compete in the workout on Sep 25, register HERE by Wednesday, September 22, 2010.

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Members can then stick around to move some Odd Objects at the 10am Skills Session, see you there.

All Members are welcome to come test their skills on Saturday, Sept 11, 9am. We’ll be running continuous Fight Gone Bad Sessions.

We will review standards and movements before we begin. This is the perfect time to test your skill level and game plan for the real deal on September 25th.

All Non Members who have registered online at MaD Crossfit are welcome to join in the fun. If you haven’t registered, get your arse in gear and support a Worldwide Event.

Thank you all who have registered and will be joining us to raise funds for the Cancer Society of New Zealand. We appreciate any support you can offer.

Spot prizes for the 25th include clothing from “DEKOMS”, Massage vouchers and posters.

If you have no idea what we’re talking about, find out more HERE.

All fitness levels are welcome!

DEKOMS Clothing

5 Pull Ups

10 Push Ups

15 Squats

3 RFT

Run 400m

21 KBS(1.5/1)

12 Pull Ups

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Compare to Jun 30,  May 4  or Feb 12

Lt Tim O’Donnell, 28, was serving as part of the New Zealand Provincial Reconstruction Team in the Bamyan Province, Afganistan, when his unit came under attack.  Lt O’Donnell was killed. 

Two other New Zealand defence personnel were seriously injured;  Lance Corporal Matthew Ball, 24, who is a friend of CrossFit New Zealand member Nick’s from primary and secondary school, and Private Allistar Baker, 23.  Lt O’Donnell is New Zealand’s first combat death in Afganistan, and New Zealand’s first combat death in over a decade.  Lt O’Donnell is survived by his father Mark, a former police officer, his mother Mary-Anne, a nurse, his brother Andrew, and his sister Anna.

Nick asked CFNZ if he could create a workout to honour Tim in the traditional CrossFit fashion. He wrote a few words for them as well.
 
Tim O’Donnell, Matthew Ball and Allistar Baker are New Zealand’s heroes.  It’s intrinsic to the nature of heroism, however, that a hero is the last person who is going to call himself a hero, because the chief characteristic of true heroism is selflessness.  That is what distinguishes true heroism, like those fighting for our country and community, from false heroism such as sports idols and movie stars.  Tim, Matt and Allistar gave selflessly of themselves to fight for our country and felt as if they were only doing their jobs, even though their jobs require them to do extraordinary things.  The New Zealand Defence Force in Afganistan are not men and women who, once in a lifetime, rise to the occasion and go into the fray at great personal peril.  They are people who train to do this, and more, on a daily basis.  New Zealand is proud of their contribution to Afganistan. 
 
This post is dedicated to all those who are in professions that involve keeping our community, and country, safe.  Thank you for your sacrifices. – Nick Linton

“Tim”

400m Farmers Walk 2 x 24’s/16’s Kettlebells
28 Box Jumps 60/50cm
28m Bear Crawl
28 Double Unders
28 Ground to Overhead 40/30kg
28m Bear Crawl
28 Double Unders
28 Chest to bar Pull Ups
28m Bear Crawl
28 Double Unders
28 Burpees
28m Bear Crawl
28 Double Unders
28 Pistols
28m Bear Crawl
28 Double Unders
400m Farmers Walk with KBs

Originally posted on CFNZ Sat 21 Aug 2010

Five rounds for time of:
100kg Deadlift, 15 reps
20 Box jumps, 60cm box
25 Pull-ups

Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, Fla., assigned to the 3rd Marine Special Operations Battalion, Marine Special Operations Advisor Group, Marine Corps Forces Special Operations Command at Camp Lejeune, was killed in action on July 8th, 2009 in Nimroz Province, Afghanistan, while supporting combat operations. He is survived by his wife Amy and three children, Michael, Landon and Olivia.

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Or hit the 5k run series in Petone, registration from 5:30pm, runners start at 6pm, $5 entry and some great spot prizes. Results from last week are here.

Hopper Deck Day

Like the previous sessions on Jun 26 and May 17 we will be selecting a workout from the “Hopper Deck” . Everyone has to agree to the workout, otherwise it is 10 Burpees then draw another card.

Stick around until 10am to work on your Gymnastics Skills.

Remember to sign up for Fight Gone Bad,great workout, great cause.

Pullups – 25 reps
Deadlifts with 60kg – 50 reps
Pushups – 50 reps
24-inch Box jumps – 50 reps
Floor wipers - 50 reps
Single-arm Clean-and-Press with 1 pood Kettlebell – 50 reps (KB must touch floor between reps)
Pullups – 25 reps

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Don’t worry we will scale for all

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

The CrossFit Total is the sum of the best of three attempts at the squat, the press, and the deadlift.

Compare to May 8 or Compare to Feb 13

Then be here at 10am for the Mobility and Stretching Skills Session.

Then stick around for the skills session to hit some O Lifts!