The Savannah MMA Report

On September 27th, Crossfit Hyperformance in Savannah Georgia held its annual “Fight Gone Bad” workout as a fundraiser for the Wounded Warriors Project where disabled veterans and their families receive help via donations. This fundraiser included the BJ Penn inspired “Fight Gone Bad” routine consisting of three 5 minute rounds of intense workout. Each round has five 1 minute stations with a different workout at each station.

Overall the event went very well with several Crossfit Hyperformance regulars doing very well. We also had several of our students from Savannah Mixed Martial Arts participate and put up some good scores. Mike Shannon scored the highest of the day with a combined score of 365. Drew McKenzie (Crossfit Highperformance Owner and Trainer) was not in attendance during the event but scored in the 380s when he returned.

Here are some pictures of the event (compliments Jennifer and Drew of Crossfit Hyperformance in Savannah GA):

Fight Gone Bad Rounds and Exercises.

Mike From Savannah MMA killing the Fight Gone Bad Workout

Demetrice Rowing to the Finish

Savannah MMA and Crossfit Hyperformance Complete a Successful Fight Gone Bad

New Building, New Schedule, New Rates

What could be better that more classes for the same rate??  How about a shelter from the rain and new equipment.  As of September 8th, we will officially be CrossFit Hyperformance Inc. and running out of the new building on 70th St.  Our classes (WODs - Workout of the Day) will feature the CrossFit.com WOD as well as one of our own.  Every class and every participant will be coached by the best coaching staff around.  WODs will now be Monday through Friday 6:30am, 4pm, 5pm, and 6pm and Saturdays at 9am.

The $150/month rate is still the same only now you can attend as many as 6 classes a week.  For those with a tighter schedule we’ve added the CrossFit lite package for only $125/month limited to 3 classes a week. Military/Fire/LEO discounts as well as friends and family rates are available.  See the website for more details.  www.crossfithyperformance.com/

We can’t wait get all of Savannah’s CrossFitter’s under one roof.  The new building not only signifies a place for the best (and hardest) workout in town but also a physical presense for the community we’ve started to build.  Look for family and community oriented events (cookouts, games, seminars, etc.) in the future.

Fight gone bad is a total body workout that consists of five different exercises.  Each exercise is performed for a full minute for maximum reps.  Participants will move from one exercise to the next with a continuously running clock for three rounds.  I minute of rest is allowed between each round.  The score is the total number of reps performed in all three rounds.

“Crossfit is not for the feint of heart.  Training this way requires courage, patience and a willingness to learn,” said Scott Zagarino, Managing Director of Athletes for a Cure and creator of the Fight Gone Bad fundraiser.  “I think that’s why Crossfitters all over the U.S. have embraced this event the way they have.  In a way most of them have volunteered to suffer for 15 minutes because they know they have a choice, and there are 2 million families that don’t.” Last year nearly 400 participants throughout 60 Crossfit affiliates registered with Athletes for a Cure for Fight Gone Bad, and raised more than $277,000 for prostate cancer research.   This year, over 140 affiliates have registered for the event with over $120,000 raised to date.

We encourage all of our athletes to join us for our first annual Fight Gone Bad workout. Sweat together and play together for a cause. You can sign up directly at http://athletes.kintera.org/crossfit08/crossfithyperformance

CrossFit is a core strength and conditioning program designed to elicit as broad an adaptational response as possible.  It is a deliberate attempt to optimize  fitness each of the 10 recognized fitness domains: Endurance, Stamina, Strength, Flexibility, Power, Speed, Coordination, Agility, Balance, and Accuracy.  Crossfit is the most effective program to date to accomplish this.

The key to it’s effectiveness is the intensity performed with consistently solid mechanics.  Having correct technique every workout every time is priority.  CrossFit Elements is a series of two, two-hour classes (Saturday and Sunday) which purpose it to give you hands-on technique based work.

When designing the Elements class we wanted it to be the most valuable 4 hours of your time that you can spend in a small group setting.  We’ve limited the number of participants in each class so that the coaches can focus on each individual.  You will receive feedback that will be used for
the rest of your CrossFit experience.

Each series will focus on technique for the common lifts squats, deadlifts, cleans, and presses.  Particpants will be introduced to rowing using our new Concept 2 machines.  Gymnastic, body weight skills will be taught as well.  The Elements class will give each participant the confidence to complete most of the daily WODs.

Don’t think you’ll be working out for the entire two hours though.  Each class will include much discussion as well as a question and answer based format.  This is your oppotunity to have all your questions answered.  By the end of the series you will know without a doubt if CrossFit is for you
or not.

Why is this class mandatory?  A new participant who hasn’t had an introduction to the common CrossFit movements requires much more attention, taking away from the experience of our current members.  In order to provide the best coaching possible for everyone we make the Elements class mandatory.  It very quickly brings new participants up to speed without comprimising our attention to current members.

If you are a current participant or have been coming to bootcamp classes, we want you to take the Elements series too.  Now that we have the new building and new equipment we’ll be able to do more and we want you to get the most out of your time with us.  The rate for the Elements class is $125, and our bootcampers will be able to attend the class for free in September.  Classes are scheduled for Saturday and Sunday 10am-noon on September 13/14 and September 20/21.  Registration is limited to 12 participants so don’t wait to register.   As always, please contact Drew of Jennifer if you have questions.