WOD 08-16-2011

Squat Clean 135/95#
Ring Dips (sub 3-1 box dips)

Skill:  Double Unders 150



On more thing. Fight Gone Bad 6 is coming in September! We hope you all plan  to participate! Below are a few words from the founder of this awesome fundraiser!

Unself Yourself

by Scott Zagarino

I've had the privilege of being present to a more than average share of people's last few moments in this "mortal coil" and it never ceases to amaze me, at the time someone knows that each breath could be their last, how similar the moments that mattered were.

Almost universally the things that mattered most, the things that either brought a small smile of satisfaction, or a tear of regret, were small things that most of us take completely for granted when we're alone with our daydreams. A child's laugh on a summer vacation. A hug from a spouse at just the moment a hug seemed out of the question, the smallest things. Most of all, those last moments have been reserved for the savoring of the times when all of the chattering in their head about what they "needed," was forgotten and replaced by those memories of what they'd given back.

As athletes, and I prefer to use that descriptor in the broadest sense that defines anyone who accepts a physical challenge and sees it through to the end, we all have just the kind of gift that we/I tend to hoard, as if this workout or that competition is the last one we'll ever have. We tend to view those less fortunate in the physical world as signposts to spur us into a brief appreciation of our gifts, rather than as a note to the soul to serve rather than to seek even greater glory.

As the founder of the Fight Gone Bad event, I have witnessed countless episodes of the transformation of CrossFitters who start out the day all about scores and totals, and end the day teary-eyed for the realization of the fact that for one shining moment they had made a difference in the lives of a soldier, a family, or a child that they would never meet.

With that, I've come to appreciate my own moments. Not the ones I ever thought would mark my brief stay on the planet earth, but the unexpected ones when I was able to get out of my own way long enough to change a few minutes in someone else's history for the better.

As it turns out, my gift to our community is just as unexpected. While Greta Rose and I worked insane hours those first years, and not much has changed in that regard, we thought we were working for the good of our beneficiaries. As it turns out, my own small smile when the lights are just about out will almost certainly be for our small part in providing the stage that Fight Gone Bad has become for CrossFitters all over the world to unself themselves, and maybe to give a few more of us the right to a smile at the end, rather than a tear for what we could have done.

I hope you'll join us this year on September 17th.



  1. Ray Jackson says:

    Yeah, no running.

  2. but you didn’t show anyway????

  3. Ray Jackson says:

    Sorry, it was my youngest daughters first day of daycare. Couldn’t miss that. I wish I had, but of course I couldn’t.

  4. Wow, Ray, I think Ive heard it all now. you could have come to the 5:30 class and gotten home in time for 1st day of daycare.

  5. Ray Jackson says:

    I know, just plain laziness. Its only 100 miles round trip, I could do that.

  6. Seriously. I mean, people run that far (after months/years of training).
    So FGB at CFR is September 17th?

  7. Ray Jackson says:

    Speaking of running, the park is 0.78 miles.

  8. No, not at CFR. We are still working those details out, but we are hoping to participate with another gym. Maybe CFB like last year. I thought about Innovate too. Do you know if they are hosting anything Brain? They are a fun group!

  9. No shortcuts says:

    If you run around the park correctly – go straight out the front, turn right on the street in front of B&A, cross the street, take a left cross the street again, now you’re on the park, stay on the outside lanes and then turn left into the CFR doors – this comes out to 1.06 miles

  10. I know CrossFit Innovate is having a 9/11 throwdown/charity event (on, of course, 9/11); not sure what they’re doing for FGB or what, but I can find out.

  11. Gotcha. So for the 5k you’d need to replicate that lap each time. I missed that part. Seems my 5k was more like 4.5k, but I aint complaining. I didnt die, so it was a good run.