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“Best Shape of My Life” Pre-WODs

“Best Shape of My Life” Pre-Challenge Benchmark WODs announced:

#1: Fight Gone Bad (programmed this Saturday & Monday the 19th)

#2: 1 Rep Max Shoulder Press (programmed this Friday)

#3: 1 Rep Max Back Squat (programmed today)

#4: 1 Rep Max Deadlift (programmed Wednesday the 21st)

All Challengers will have the opportunity to complete any of these WODs during any class all of next week. However, we suggest you do your best to attend a coached class when these WODs are actually programmed. We also highly suggest that you complete Fight Gone Bad this Saturday when the energy is high & the music is pumpin! Wouldn’t you rather go through the suck at 9am on a Saturday with a big crowd then at 6am on a Monday?

Questions? Email kjones@crossfitoib.com or post to comments below.

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FGB6 is this Saturday!

Please join CrossFit OIB and thousands of CrossFitters across the world as we complete the annual Fight Gone Bad workout this Saturday, September 17th in effort to raise funds for three great causes the Special Operations Warrior Foundation, Infant Swimming Resource,  and the CrossFit Foundation.

Where: CrossFit OIB

When: Saturday, Sept 17

What Time: 9am until 12 pm

What else: Come prepared to act as a counter for one athlete & complete the WOD yourself (the ladder is not a requirement)

Who: Anyone & everyone that cares to show their support. All ages, all fitness levels; spectators, athletes, coaches, counters. We’d love to see you all come out and participate in this amazing cause.

How: Just sign yourself up via the online scheduler. Or email karen@crossfitoib.com if you have a friend or family member that is interested in participating in the WOD.

How much? No donation is too small. You may donate online or when you arrive.

 

Post image for I Am Fight Gone BadI Am Fight Gone Bad

by ZAGARINO

In six years I’ve never stood up and taken responsibility for the Fight Gone Bad fundraising event. I thought it would be just calling attention to myself. I realize this morning it’s not. Fight Gone Bad is just an extension of what’s in my heart about my world, my community and my friends. In CrossFit I found kindred spirits. I found a group of people, small at first, huge now, who felt the way I felt. People who cared about excellence. Who cared about getting it right. In Coach Glassmen I found a voice that, no matter whether people wanted to hear it or not, said there is a right way to do things. From Miami to Maui CrossFitters can recognize each other across a crowded room, because we share our suffering and our ethic (not to mention t-shirts).

We support our soldiers because it’s right to say thank you. We encourage the new guy, we don’t laugh at him or her. We show up when we know that showing up is going to hurt, but it’s going to make us better. That’s why I started Fight Gone Bad. It isn’t an event, it’s an extension of who we are, who I am. I don’t have a choice about sharing that because I will have betrayed everything I believe in if I did, I’m compelled to share it. Some would say I’m obsessed with sharing it. Kindred spirits? I consider every CrossFitter, whether your first WOD was yesterday or ten years ago, my friend. When I started Fight Gone Bad I wanted to create a way to gather my friends together and share all of these gifts, but as Shakespeare said, “Therein lies the rub.”

To make Fight Gone Bad work I had to ask my friends, and a lot of my friends said no. I’m just human, and not very good at asking for help in the first place because it hurts when I ask and people say no. But CrossFit is about courage, and courage is about risk. So now I’m risking looking foolish, I’m risking having people I care abut telling me they don’t care about this thing, I’m risking failure. I’m risking it because I can’t do anything else. people are hurting, I can help them, and if I turn my back on that I’m not what a CrossFitter is, and that’s who I want to be.

I may be Fight Gone Bad, but I need 100,000 more people to be Fight Gone Bad too. There are 12 days to go and by my standard I’ve failed. I go to bed every night asking myself what I could have done better, what I did wrong, could I have done more? There are hundreds of thousands of us, yet I’ve only been able to have a small fraction of my kindred spirits say yes and fundraise. Every day a box owner tells me that they’re doing Fight Gone Bad, but they’re not fundraising. I get an email from a Soldier or Marine stationed in the Middle East telling me how much they’ve raised followed by a call from New York, Boston, or Los Angeles telling me that the economy is just to tough to raise any money in, and although I act pissed off, I only feel hurt. I take it personally. I want to shout out, “Don’t you see it? There are people who need our help. Soldiers, families, children, cancer victims, people in real pain that we can help by giving back a small fraction of what we’ve been given. That’s why I’m taking the risk of writing such a personal note.

I need, more than air, for my friends to say “Yes, we’ll help you.” I need, in these last couple of weeks for my friends to stop what they’re doing, go to their computers and take a risk and make Fight Gone Bad a symbol of what CrossFit stands for. For getting it right. For giving back for what you get. For the vision that Coach had all those years no one was listening. More than anything I don’t want to fail the inspiration that became Fight Gone Bad, the inspiration that turned me into Fight Gone Bad, because at 54 years old this is the best thing I’ll ever do with my life and if, in a community of hundreds of thousands I can only produce a couple of million dollars when there were millions more right there, then I’ve failed.

I’ve failed the one more kid we could have sent to college, the one more veteran we could have sent to camp, or the one family we could have saved from a child drowning. If I have to live with that, so be it. But I’ll live with it knowing that I wrote this last letter asking for help. I’ll live with it just like I’ve tried to live with every other time I’ve tried and failed. I’ll live with it in the knowledge that there’s nothing I could’ve done that I didn’t, even it if meant being the Fight Gone Bad that might have been, rather than the one that rocked the world.

If any of this resonated with you, or made you see Fight Gone Bad the way I do then for the last time this year I’m asking you to help me help these people. Follow these steps Fundraising Tips and then on the 17th, suit up, show up, go all out and be Fight Gone Bad with me. So there it is. That’s my Fight Gone Bad with a staff of two. My crazy, loyal wife and I. 3-2-1…GO!

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September Weakness Wednesdays

Weakness Wednesdays from 5 – 6:30 PM every Wednesday in September

September 7th- Nutrition Clinic Part 1

  • In preparation for the “Best Shape of My Life” Paleo Challenge (beginning September 19th), Coach K has put together an “Everything you need to know about Paleo-Approved-Foods” clinic in part 1 of a 2 part Nutrition Clinic series. Topics to be covered: What foods are/are not Paleo and why, eating out suggestions, favored vs unfavorable foods, how to set yourself up for fat-loss success. $10 at the door for all CFOIB athletes (this $10 is deducted from your Paleo Challenge buy in if you choose to participate in the challenge), $25 non-CFOIB athletes.

September 14th- Nutrition Clinic Part 2

  • In Part 2 this series Coach K will discuss Paleo food preparation strategies, how much to eat, how often to eat, sample meal planning, post workout nutrition, and more. $10 at the door for all CFOIB athletes (this $10 is deducted from your Paleo Challenge buy in if you choose to participate in the challenge), $25 non-CFOIB athletes.

MONDAY September 19th– Pullup Clinic Part 2 postponed to September 28th due to FGB

  • Still can’t get that damn kip, butterfly, or string together a set up 10 unbroken? Maybe you experienced a break-through at our last clinic but still need some technique work? Come to the pullup clinic and work with our coaches to improve whichever area you need to focus on.-Whether you are in a band or were voted “Badass Pullup Award Winner”- we all can improve our pullups!  FREE This clinic will be held on Monday instead of Wednesday because Coach K will be out of town on the 21st.

September 28th-Rowing Clinic Part 2 postponed to October 12th due to “Amazing Grace”

  • Did you miss Part 1 of the Rowing clinic and are getting frustrated by your WOD-counterparts blowin’ you outta the water on the rower? Did you attend Part 1 but are still unclear of how to master that erg? We all need to to focus on rowing technique, understand the monitor, and improve our WOD times by going back to the basics! We will refresh on the information covered in part 1 and will cover even more in part 2! FREE

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CFOIB “Best Shape of My Life” Nutrition Challenge

To get you prepared for our new & improved CFOIB “Best Shape of My Life” Challenge we have comprised a list of documents & links for you. Please take the time to explore each link, preview all documents, do your own research, and come back to us with questions by September 14th for the final Nutrition Workshop that will kick off the Challenge (beginning Monday, September 19th) Here is everything you need for CFOIB’s  “Best Shape of My Life” Challenge:

Download the Rules: Best Shape of My Life Doc

Download the Daily Point Tracker and save to your desktop for easy access: CFOIB- Daily Point Tracker Excel 2007

Everything you need to know about Fish Oil

Fish Oil Calculator

The Zone Diet Explained

CFJ #21: Zone Diet (more info on the Zone)

Zone Diet Block Equivalent PDF

More Reads:

Basic Nutrition

RobbWolf.com

ThePaleodiet.com

Email: kjones@crossfitoib.com with any questions

This is a direct link to our Paleo Challenge page which can be found under the NUTRITION tab on the main page of our site. Here you will find the Paleo Approved Food List.

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Fight Gone Bad 6-A Call to Action

9,300 CrossFitters and 31 Kids

by Scott Zagarino

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 ever 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.

www.fgb6.org

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Upcoming Events

Monday, August 29th- OPEN HOUSE 4:30-7pm

Athletes: Bring your friend(s), spouse, family member, or co-worker that is interested in trying out CrossFit and you along with one of our coaches will run them through a short WOD! If your guest enrolls in our next On Ramp or Fast Track Course they will receive 10% off their enrollment fee and you will receive 10% off your next month’s membership!

Non-Athletes: If you don’t know an athlete of CFOIB- No worries! Just pop in anytime between 4:30 & 7PM on the 6/27 and one our coaches will talk with you about our program, run you through a short workout, and answer all of your questions. Enroll in our next On Ramp or Fast Track Course and you too will receive 10% of your enrollment fee!

Buttercups Class this day from 4-4:30pm

Big Dawgs Class this day from 6:30- 7:30pm

Tuesday, August 30th- Pups After School Program Begins 3:30-5:30pm

For more information click here.

Wednesday, August 31st- Weakness Wednesday  5- 6:30pm

Gymnastics (Basics) Clinic with Coach K

Thursday, September 1st- Paleo Challenge Workshop 6:30pm

If you are interested in participating in our next Paleo Challenge which begins Sept 19th, your attendance is strongly recommended at this workshop. Our next challenge is going to be bigger, better, and not anything like our previous challenges. Don’t miss out on all the details!

Saturday, September 3rd- 31 Hero WOD 9am 

Join us during our regularly scheduled Saturday WOD time to honor those 31 Americans that gave their lives on August 6, 2011. For more details about this WOD click here. The only difference between the 31 Hero WOD and those we normally participate in at CFOIB is that you aren’t doing this WOD for yourself, you are doing it for those 31 men who died. Any donations  received during this WOD will go to these families through the Navy SEAL Foundation, other like-organizations, & individual family funds.

Tuesday, September 6th- The September On Ramp Begins

Sign up here.

Saturday, September 17th- Fight Gone Bad 6 9am- 12pm

For Details click here.

Monday, September 19th- 9 Week Paleo Challenge Begins

Details TBA. Don’t miss the first workshop!

 

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