CrossFit Great Barrington: Forging Elite Fitness in the Berkshires

W.O.D.

Complete as many rounds as possible in 20 minutes of:
185 pound Back squat, 7 reps
45 pound dumbbell Overhead walking lunge, 10 steps (right hand)
7 Burpees
45 pound dumbbell Overhead walking lunge, 10 steps (left hand)

Kristan Clever 10 rounds + 7 squats (135lb squat, 35lb DB), Elyse Umeda 9 rounds + 3 burpees (135lb squat, 30lb DB), Laurie Galassi 8 rounds + 10 lunges (125lb squat, 30lb DB), Karianne Dickson 8 rounds + 7 squats (125lb squat, 35lb DB), Kim Malz 8 rounds + 2 squats (135lb squat, 30lb DB), Danielle Mulford 6 rounds + 4 squats (125lb squat, 30lb DB). Post rounds completed to www.beyondthewhiteboard.com

WOD Demo at CrossFit Santa Cruz – video [wmv] [mov]

W.O.D.

Dynamic Effort Day
Overhead Press 55% 1 rep max 3 reps x 9 sets
Dumbbell Incline Press 3 x 15
Abs

Erica’s Muscle up http://vimeo.com/14468976

Erica’s other attempt http://vimeo.com/14469149

Miriam, Leslie and Bob - toes to bar http://vimeo.com/14469379

Happiness is a choice that requires effort at times.
Anon

Nick’s last day at CFGB before going off to college will be tonight!  Here are some photos of him with his new skins on given to Nick by the CFGB family as a going away present!  We are all so proud of you Nick and wish you all the luck!

Great job everyone in yesterday’s WOD – here are some videos from Wednesday!
http://vimeo.com/14439563
http://vimeo.com/14439181
http://vimeo.com/14439103

 �
The Warm up [HQ]

Length: 0:24

W.O.D.
Five rounds for time of:
5 Muscle-ups
115 pound Overhead squat, 10 reps
15 Toes to bar
20 GHD Sit-ups

Chris Spealler 15:55, Kristan Clever 16:53 (95lbs), Laurie Galassi 18:03 (83lbs), Josh Everett 22:01, Pat Sherwood 22:45, Miranda Oldroyd 27:29 (83lbs), Tyson Oldroyd 27:37. Post time to www.beyondthewhiteboard.com

WOD Demo with Chris Spealler, Pat Sherwood, Miranda Oldroyd and Tyson Oldroyd – video [wmv] [mov]

You have brains in your head.
You have feet in your shoes.
You can steer yourself in any direction you choose.
You’re on your own.
And you know what you know.
You are the guy who’ll decide where to go.
~Dr. Seuss

Here is a video so you can see what crazy fun the Warrior Dash will be!  Saturday, September 18th – Windham, NY

The following CFGB members will be participating:
Leslie, Mike, Erica, Jamie, Jason, John, BK and Susan

It shall be a lot of fun – come watch! (and as you can imagine we will be all be wearing wacky “Warrior CFGB” costumes

CFGB T-Shirts are here!  Check them out!  Buy them, wear them and be proud of all the hard work you put in at CFGB!  Regular T’s –  $20.00, Tanks – $20.00 and Ladies Scoop T – $22.00

W.O.D.

Three rounds for time of:
Row 500 meters
30 Box jumps, 24 inch box
25 Back extensions
205 pound Deadlift, 20 reps

Graham Holmberg 14:04, Pat Barber 14:34, Jason Khalipa 14:55, Elyse Umeda 17:45 (20″ Box, 155lbs), Karianne Dickson 17:53 (135lbs), Valerie Mackenzie-Voboril 18:33 (140lbs), Kim Malz 21:30 (145lbs), Laurie Galassi 21:56 (205lbs). Post time to www.beyondthewhiteboard.com

UP COMING EVENTS!!!!  Mark your Calendar! 

Saturday, September 4th
Crossfit Ironwill, Springfield MA
This is a get together with other Western MA and Northern CT Crossfits!  There will be 2 WOD’s that day – the first beginning at 10am.  There will be a Rx’d division and a scaled division.  This is a friendly competition!  We encourage all that are available to come and participate!  Everyone is capable to do these WODs!  Following the WODs there will be a BBQ – each person is asked to contribute $10 to Ironwill for food.  If you have questions and/or want to participate please let Mike or Leslie know.  (You can also volunteer to be a judge that day – anyone up for that, let us know)

Sunday, September 12th
The Josh Billings Runaground!
There are plenty of CFGB members already committed to a team  and………..there are others who are talking about forming a team!  (Stop talking and form a team – with the WODs that we do you are ready for this!) This is a great local event, if you want to do one part of the race – bike – kayak/canoe or run – we can get you a team.  They have “matchmaking” available to form teams. (Mike and I had to use this last year due to illness – our biker was fantastic!)  If you do not have an interest in participating I encourage you all to come, watch and cheer.  The race ends at Tanglewood with good food, music and cheer!  Come support your CFGB friends!

Saturday, September 18th
The Warrior Dash – Windham, NY
There are many of us who are signed up for this one – this shall be a hoot!  What is the Warrior Dash?

Warrior Dash is the ultimate event for thrill-seeking athletes. This running series is held on some of the nation’s most demanding and unique terrain. Participants will conquer extreme obstacles and celebrate their feat with music, beer, warrior helmets and muddy shorts.

If you are interested in going and cheering us on and some great laughs let us know – we will have many cars traveling over there that day!

Friday, September 24th
Fight Gone Bad 5
Last year CFGB raised over $3000 – it is a wonderful event, for amazing causes!

Fight Gone Bad began as a fundraising event in 2006. From those humble beginnings and with the support of the CrossFit community, we’ve proven what a small, totally committed group of people can accomplish. The first four editions of Fight Gone Bad have raised a combined total of more than $2 million.

Fight Gone Bad 5 opens its arms to benefit three charities this year: LIVESTRONG, Wounded Warrior Project and the CrossFit Foundation

Stay tuned for how to register!  Start getting donations – skip that morning coffee – make your lunch instead of eating out – empy the coin jar – little things you can do to help donate. 

You make a living by what you get. You make a life by what you give.
- Winston Churchill