Here's another guest post from Scott Zagarino highlighting one of the causes we're fighting for.
On August 6th 31 children lost their fathers in the same day. As it is, most of us don't stop long enough to breathe, much less ruminate for just a second what it would be like at 10-years old to watch as two uniformed men inform your mother that a grateful nation is telling her that her husband will never return, or that before she could even grasp the enormity of that grief, she had to tell her children. Since you may have read this far, ponder for a second the breaking hearts and the fear that goes from stunned to crumpled.
I have to apologize to you all, here and now, for doing something I had no right to do. We committed to the Special Operations Warrior Foundation that we would fund 60 college scholarships this year from a portion of the proceeds of Fight Gone Bad. On Aug 7th I called Steve and gave him my word we would fund 31 more scholarships. I had no right to commit to that on your behalf, but I gave my word and if it costs us everything, those kids are going to school.
More than the money, more than the scholarships, it's our friendship, our support and our thanks that these families need now. So, on Thursday, September 1, we're going to publish an open letter listing team by team, box by box, the 9,300 (or thousands more by then) CrossFitters who are teeing it up on September 17 first on the FGB6 Blog. We'll include a list of every registered team and what we've raised so far with an introduction that lets every one of the 31 children know how much we appreciate their sacrifice. We want them to know how much we want to help, and how much they can count on us, not just this September, but every September until they graduate.
Come Thursday, please comment on Facebook and the blog, let them know who you are and why they matter to you. You may never again have the opportunity to do so much good in 17 minutes. There are more than 1,000,000,000 CrossFitters out there and we can change at least this small part of the world together on the 17th.
Check out this video to get teary eyed and some goosebumps.
One of the most inspiring videos I've ever seen. Makes me feel like I can run through a brick wall.
4 rounds of
AMRAP 4 minutes of
4 Power Snatches (135/95)
8 Kettlebell Swings (24/16)
12 Jumping Lunges
...rest 1 minute between rounds...
Posted by Armen.
One of the major 'excuses' for someone starting CrossFit and NOT transitioning to a Healthy Diet is...ITS TOO EXPENSIVE TOO EAT HEATHLY. Wanna Bet???
I am a very fortunate man. My wife and part time CrossFit 818 Coach, Annie Mello, does most of the shopping and cooking in our house, ahhh actually she does ALL OF IT :-D
Last week she accomplished something pretty darn significant; She purchased over a $140 worth of groceries for the week (which is normal for us), but when her final bill ran in, her total was $69! Yep, she saved more money than she spent! We have over a week's worth of Paleo'ish food for less than $70. And believe it or not, it's not anything fancy, or something that is so advanced that you would not be able to duplicate. Below is a piece of her post on how to save at the store and keep your wallet FAT :-) It is a simple system that she has developed over the years and its here for you step by step.
First, look for coupons; if you are not a coupon cutter no worries: Grab a coupon flyer when you walk into the store, look through it quickly and see what you need that is on special.
Second: Get the store brand i.e. whole foods brand, Hyvee brand, Ralphs, Trader Joes, Target, etc… They are usually much cheaper and taste just as good if not better, but you are just not paying for the Logo!
Third: Always, always, did I say Always, get the in store specials. Like Protein bars that are ten for ten, or waters 5 for 5. Buy one get one free. 9 out of 10 times when I go through the meat section there is discounted meat that has an expiration date of two days from now or the next day, and if I am not planning on using it I will just put it in the freezer.
Fourth: Buy in Bulk (sometimes)….Bigger is not always better! But, I have come to find out what items are cheaper when you buy them at your local Sams or Costco. Peanut butter, salsa, eggs, almond milk, nuts, jerky, larabars. You have to watch for fruit, veggies, and meats (sometimes they are a lot cheaper other times not at all). The only problem sometimes is storage, but if storage is not an issue this is the way to go!
Fifth: Don’t buy things already done for you, like pre cut veggies, pre cut fruit, kabobs, etc… buy them separately and take the extra time to cut them and your bank account will thank you!
Six and Last: Shop on the outside of the store and do not go down the aisles. What we as Americans spend the most money on is PROCESSED FOOD. This food does absolutely nothing for us, and is putting a huge hole in the wallet. The outside of the store is where all the nutritional goodness is placed, so don’t stray and your wallet will thank you!
For the full post click HERE
For the Part 2 version click HERE
If you are also interested in recipes, motivation, or anything FITness related she has a ton of great posts to look through and be empowered.
5 rounds for time of:
10 Front Squats (135/95)
10 Wall Balls
Posted by Chris.
I was re-reading some of my old blog posts, and I stumbled across this one. I gotta admit, I really really liked it, so here's a post from 4.5 months ago that definitely deserves another appearance.
We get few chances to really do something to the best of our ability. There's almost always something stopping us from devoting ourselves fully, to giving all we've got. Sometimes it's the context or the situation. Most of the time, it's ourselves.
We may feel embarrassed to apply ourselves when people around us don't seems to be going to that extreme. We may feel ashamed to admit that we're interested enough in something to do everything we can to make it happen. We might be afraid of what it would mean if we applied ourselves and failed. We have so many ways we hold ourselves back, so many ways we stop ourselves from attaining the things we want.
The max effort life is very simple: apply yourself fully to those things you choose to apply yourself to. Just make the decision that your level of commitment because measured in a binary way; you either commit fully, or you do not commit at all. Open up and commit fully to the various relationships, projects, and areas in your life.
Embrace the fear that comes with the chance of failure because if you succeed, you will have succeeded fully and completely and if you fail, you will have failed having given your all. Embrace your ability to be entirely present in each moment, entirely aware and cognizant of the things in your life that are a part of your consciousness. Embrace the power that comes from being able to say "I held nothing back."
AMRAP 20 minutes of:
Max reps pull-ups
Score is total number of pull-ups completed.
Posted by Armen.
Courtesy of Lisbeth Darsh at CrossFit Lisbeth! (Read her stuff, it's great!)
“You can’t win the warm-up.” – Jason Highbarger
My coach said this at the start of class and it stuck with me all night. You can’t win the warm-up. There is no best, first, or most in the warm-up. There is only a goal: to get yourself warmed up. It’s a pass/fail grading structure. No A’s, no 100′s. Done or undone.
How many times have you found yourself trying to do the warm-up better than the next person? Right? BUSTED. “My high knees are the best here.” “Hmm, that squat isn’t as good.” “I came in first on the run.” This stuff goes through your head — admit it. The good news is that it goes through all of us; we just usually don’t say it. We are competitive people. We CrossFit. It’s not easy and it’s not always fun. But we do it because we have this crazy idea that it will make us better athletes, and better people. And it does.
Trying to win the warm-up is misplacing your efforts, though. It’s trying to excel in time when you should be preparing in movement. You wouldn’t take the test before studying, right? The warm-up is study. Mobility work is study. The test is the WOD. If you want optimal results (and we ALL do) then try not to get them confused.
You can’t win the warm-up. So simple . . . and yet so hard. Think about that next time you’re racing through some shoulder pass-throughs or side shuffles or walk-out push-ups. Slow down. Get it right. Then get it done. Pass/Fail.
5 rounds for time of:
5 Clean & Jerk (135/95)
Posted by Zareh.
As some of you know, I injured my left forearm while weightlifting some weeks ago and have modified my training. During a recent visit to my physical therapist, one of the other PT's asked his patient what she was fit for? It appeared to me she was recovering from a fairly significant leg injury and she answered that she wasn't sure what he was asking. He explained that everyone needs to evaluate their level of fitness relative to their jobs, daily life, and hobbies. Once a person identifies their relative fitness, they need to evaluate how an injury might affect their daily lives. If an injury could potentially totally derail their lives, then maybe they need to increase their current level of fitness. On the other hand, even those who suffer significant injuries can be fit for some things! One cannot allow an injury to stop them from doing the things they need to do or love to do!
My fitness allows me to run a business, coach, workout regularly, and be a husband & dad. While the injury has limited my workouts (I can still squat!), my relative level of fitness allows me to continue doing everything else that is important to me in my life, including coaching all of you. This is just one of the reasons why CrossFit is so great... it prepares you for the unknown and unknowable, even if that may be an unexpected injury!
What are you fit for?
FIGHT GONE BAD FRIDAYS!
Street Fight Gone Bad
3 Rounds for total reps:
1 minute Wall Ball (20/14)
1 minute SDLHP (75/55)
1 minute Box Jump (20")
1 minute Push Press (75/55)
1 minute Row (Calories)
Posted by Zareh.
Here's another great guest post from Scott Zagarino about the ultimate sacrifice our heroes make for us and what we're trying to do with Fight Gone Bad.
Marble starts out as a chunk of stone rooted in the ground that resists removal from its station mightily. It takes brute force to uproot it from its place. Then as an ugly, stubborn chunk it has to be moved by heavy equipment to a place to be cut, shaped and polished until what was once an ugly piece of the earth becomes a beautiful, hard surface brought into service as a floor or a kitchen counter.
There is one more purpose it serves that rises far above the mundane household uses. What was once of the earth becomes of the spirit when it marks a life no longer lived. Most times it marks the cradle to grave passing of a person of the everyday accomplishment of a father, son, brother, sister or friend.
But occasionally there is a rock dug from the earth meant to mark an extraordinary and heroic life. Not long ago I stood before just that special piece of marble on a small piece of ground off the beaten path at the Special Operations Warrior memorial wall in Florida. As I walked from the parking lot and caught my first glance of the yards of cool black marble inscribed to honor and memorialize men and women who had given the most precious thing given to all of us, their lives, I began to feel. It was a feeling of appreciation that any words I write here could not begin to describe.
The black, veined rock had come to a confluence of rest with the souls of people who walk among us but not with us. There was one name I searched for because I knew at least a part of the story that caused the marble slab to bear his name. After walking around the memorial feeling more and more a mixture of sadness, appreciation and a kind of awe took over that I may have felt sometime before, but couldn't remember when.
Then as if I had always been meant to stand in that place, I found myself standing in front of a small, square piece of black marble with the carefully carved inscription, "Lt Michael P Murphy." I disappeared into a sobbing, shattered shadow of the person I had been when I'd woken in my hotel that morning. What was left of Lt Murphy was not a piece of rock, it was a reminder of the heights each of us are capable of rising to from one singular motivation. A motivation I, and most of us, rarely recognize, acknowledge or ever have the chance to act on. A motivation that is the very quality we each squander daily as we race through our lives of never enough. A motivation that makes everything else in the world pale and disappear into the background. The motivation wrought by our total and complete love for our brothers and sisters.
For Michael Murphy, that meant making the choice to stand up, as bullets flew through and by him, pick up a satellite phone and make a phone call that I am sure he knew would be the last act of this life. That phone call was a plea for anyone on the other end to please come to the rescue of his brothers who were being torn apart by enemy fire that there was no escape from. And then Lt Michael Murphy was gone.
But I met Michael Murphy. I met him on a wall sitting in a patch of grass in a small field in Florida. I met him, because that piece of marble that had been so stubborn and rugged would forever stand in that place to remind me, and anyone who stands before it, we all have a chance to rise. We all have a chance to give and serve something precious to us to someone and something bigger than ourselves.
Before I left that place, I rubbed my hand across that cold, dark slab and made a vow to Lt Murphy. Writing this now it may sound insignificant given what he'd given me, but I promised him that as long as there was a Fight Gone Bad I would do everything I could to make sure he was not forgotten, and that as many people as I could reach would not forget him either. At least for seventeen minutes once a year.
On September 17th, every one of us has a chance to rise above ourselves, throw some money in the hat for the people we can help, and say thank you to Lt. Michael Murphy for reminding us who we can be. He gave us the chance to be heroic in our own way.
Let us not, in the words of Theodore Roosevelt, "....be with those cold and timid souls who knew neither victory nor defeat."
Lt. Murphy will never stand or lie in that place.
I hope you'll join us this year on September 17th.
Nothing more emotional than watching a soldier return home to their family.
Hopper Deck Day: Regionals Edition!
Most of you probably remember this post I made before the CrossFit Games regarding my favorite to win it: Mikko Salo, CrossFit Games 2009 Champion. After training hard the entire year, his Games were ended by a freak injury just seconds into the first event. A wave crashed directly into his ear, causing a burst eardrum. Despite throwing up several times in the ocean and unable to perform at his capacity, Mikko finished the workout and was treated for his severe injury, which forced him to withdraw from the remainder of the Games.
Did this setback deter him from preparing for next year... No way! Learn from Mikko's example. His injury is just another obstacle he will overcome!
Reminder: Sign up for Fight Gone Bad 6 today at FGB6.org and register with our CrossFit 818 Team!
I wouldn't want to be hunted by Mikko...
Time Priority vs. Task Priority
AMRAP 8 Minutes of:
rest 3 minutes
Match your AMRAP score for time
Posted by Zareh.
Many of us have had a variety of different experiences of what it means to be a “group fitness” class.
Over the years we have all tried yoga, pilates, spin, circuit training, and more. I have never experienced group training that even came anywhere close to the experience at a CrossFit 818 class.
I never had anybody cheer for me in spin class.
I never faced a seemingly overwhelming obstacle in yoga that caused me to bond with my classmates.
I never accomplished anything in circuit training that caused me to have a new outlook on my life and capabilities.
In none of those classes was I ever overcome with emotion watching a fellow classmate lay it all out there in pursuit of bettering themselves.
All those things happen at CF 818 — all the time.
So why is it so different? Sound off!
Announcement: CrossFit 818 will be closed on Labor Day
"Front Squat Medley"
Max reps front squats (185/135)
rest as needed
Max reps front squats (135/95)
rest as needed
Max reps front squats (95/65)
Posted by Chris.
I read a story this weekend that literally disgusted me. This woman, a mother of two, is attempting to become the world's fattest person. She currently weighs almost 750lbs. and eats over 20,000 calories a day. The story got me thinking about the types of things people dedicate themselves to and how much time people spend on achieving those goals. What I don't understand is why people don't apply themselves to something constructive rather than destructive? This woman is literally eating herself to death and putting her children through incredible psychological duress by forcing them to be a part of her morbid goal.
Dedication in and of itself is not commendable. It is the application of that dedication to a constructive end that makes it worthwhile. Otherwise the time is wasted on a pursuit that, for a lack of a better term, shouldn't be pursued!
What types of things are you dedicated to? Are they constructive, destructive, or mostly harmless?
"Choose Your Own Adventure!"
Complete for time, split up any way you'd like:
30 Handstand Push-ups
50 Kettlebell Swings (24/16)
Posted by Zareh.
Have you registered for Fight Gone Bad 6 yet??? If not, what are you waiting for?! Go to FGB6.org, register, and join our team CrossFit 818. Our goal is for each member of the team to raise at least $150. This amount gets you a nifty t-shirt (I still have both of mine from prior years) and a ticket to participate at this year's festivities at Sony Studios along with hundreds of other CrossFitters from all over Southern California. Talk to you friends and family and get them to donate to this awesome cause today!
Remember that the top fundraiser from our team gets a special prize, as well!
FIGHT GONE FOREVER
Complete for max total reps:
3 minutes Wall Balls (20/14)
3 minutes SDLHP (75/55)
3 minutes Box Jumps (20")
3 minutes Push Press (75/55)
3 minutes Row (calories)
*rest exactly 1 minute between each movement
Posted by Zareh.