Live Fast, Take Chances
WOD
5 rounds for time of:
400m run
10 jumping squats
Time: 11:04
Wod
800 m run
10 burpees
600 m run
20 burpees
400 m run
40 burpees
Jose y yo hicimos este wod en la Lawrenceburg High School track con tiempos 10 ? y 11 ?.
Hello everyone!
I am so excited to announce that this year I’ll be participating in FIGHT GONE BAD 5 with the rest of my CrossFit Northern Kentucky family, and I need your help! I know this is a long email, but if you took a few seconds to read it through, I’d be really grateful! Even more so if you forwarded it on to a couple friends 
Undoubtedly, many of our lives have been touched in some way by the wars our soldiers are fighting. Many more of us have been affected by cancer, whether personally or through the experience of a loved one. This year, when I step up for my 17 minutes of the Fight Gone Bad workout on September 25th, I won’t be competing just for myself. I’ll also be raising funds for the Wounded Warrior Project, LIVESTRONG, and the CrossFit Foundation. It won’t be my first time completing this crazy workout, but it is my first time participating in the fundraising event so your support and generosity will be greatly appreciated by me, and by all of the individuals that the following organizations support every single day.
In the first four editions of the Fight Gone Bad fundraising event, CrossFit Affiliates have raised more than $2 million. Fight Gone Bad is one of the most brutal workouts on the CrossFit menu, and the members of CrossFit NKY will ante up for the challenge.
The event will take place on Saturday, September 25 at more than 500 CrossFit affiliates throughout the United States and around the world at 6 a.m. EST until 6 p.m. PST. Last year, over 5,200 people participated, raising more than $1.1 million for the charities. This year they seek to break the $2 million mark.
“Through their generosity and commitment, CrossFit athletes are making the most of a great fundraising opportunity,” said Scott Zagarino, Executive Director of The Sportsgrants Foundation. “These athletes are taking their training to a higher level by providing much-needed support for our troops, law enforcement and first responder communities and the millions of Americans fighting all types of cancer.”
You may be wondering…
Where do your donations go?
LIVESTRONG fights to improve the lives of people affected by cancer. LIVESTRONG works to empower the cancer community to address the unmet needs of cancer survivors. To do so, LIVESTRONG encourages collaboration, knowledge-sharing and partnership and develops evidence-based solutions to address both the common and unique problems survivors are facing around the world. www.livestrong.org
Inspired by the difficult stories of the first wounded service members returning home from Afghanistan and Iraq, the Wounded Warrior Project raises awareness about and enlists the public’s aid for the needs of severely injured service people and provides direct programs and services to meet their needs. www.woundedwarriorproject.org
The CrossFit Foundation provides support and assistance to the men and women of the military, law enforcement and first responder communities and their families, as well as to enhance the quality of life and fitness of deserving families. For information on the foundation, please contact foundation@crossfit.com.
The Sportsgrants Foundation is one of the few nonprofit event production companies in the United States. www.sportsgrants.org
What is CrossFit?
CrossFit is the principal strength and conditioning program used by many police academies and tactical operations teams, military special operations units, champion martial artists, and hundreds of other elite and professional athletes worldwide. There are hundreds of affiliate gyms worldwide, and thousands of athletes have followed the workouts posted daily on www.crossfit.com, distinguishing themselves in combat, the streets, the ring, stadiums, gyms and homes.
What is FIGHT GONE BAD?
In this workout, participants move through five stations for one minute each. Upon completion of the “round” of exercises, they get a minute rest and go for two more rounds. Scoring is based on the number of repetitions the athletes can complete in each minute (rowing = one point per calorie burned). The workout was given its name by World Ultimate Fighting Champion BJ Penn, who remarked after finishing, “That was just like a fight gone bad.” The stations include:
- Wall-ball: 20-lb. ball, 10-ft. high target
- Sumo dead-lift high-pull: 75 lbs.
- Box Jump: 20-in. box
- Push-press: 75 lbs.
- Row: calories
Do I have to do the workout to donate?
Not at all! But you will be welcome to come watch and join us for an afterparty hosted by CrossFit NKY (details TBA).
I’m setting my fundraising goal high: $500
click here to MAKE A DONATION
https://rapidgiving.com/fundraising/page/3621/crossfit-northern-kentucky
We are a different breed. We get excited by things most people avoid. The idea of being laid out on our backs after a workout is appealing. We strive on performance, deal with the pain, and take pleasure in small victories. 5 more pounds, 2 seconds quicker, an inch higher: these are the milestones we live for. These are the reasons we come in day after day and do what we do. We love the suck.
We are also a little ridiculous. We try and explain to friends and family why our shins are always scraped open, why our hands are ripped, why we’re having trouble walking down stairs that day, and then immediately try to convince them why they should come and do it. We tend towards a cult-like mentality. (Get more than two of us together and try to have a conversation about something else. Won’t happen.) We get way more excited about food than is normal, and we take cheat meals very seriously. We wear ridiculous looking shoes, or sometimes no shoes at all. We cheer when someone gets their first hand-tear and then take a picture of it. We congratulate someone for puking during a workout, and none of this seems unusual to us.
Most of all we are a community. We suffer together and we succeed together. We cheer each other on. We help each other push past the pain and achieve things we never thought possible. Both inside and outside of the gym we are family. We come from all walks of life to find a common ground: Crossfit.
by Jonathan Heuer
Fight Gone Bad 5 opens its arms to benefit three charities this year: LIVESTRONG, Wounded Warrior Project and the CrossFit Foundation.
Fight Gone Bad 5 takes place at Crossfit Northern Kentucky on Saturday, September 25,2010.
www.crossfitnky.com
My name is Enrique Laureano, born and raised in the city of Caguas, Puerto Rico. I graduated from Jose Gautier Benitez High School in 1988. I started in the casino business in Puerto Rico in 1992 from there I moved to the United States to continue in the casino industry and better my way of life. I currently reside in Indiana and work for Argosy (Hollywood) Casino.
