Sunday, October 5, 2008
“Fight Gone Bad”
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
Coach’s notes: In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to the next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point. Add your points and post them to comments.
Compare to June 8, 2008
Yikes!
Blaine – 221
Rebecca – lost count after first rotation!!
At Crossfit Halifax (is an mma place that just affiliated )
felt good to get a workout in.
rounds in 30 min of
155 deadlift 10 reps
pushups 15 reps
35 lbs kettle bell swing
22 rounds
Gord/Laura.
What address is the MMA spot. I am in Halifax later this month, would love to visit them.
Rob
224 with 55lbs subbed for SDLHP and push press… my first fight gone bad… fun stuff
288*
used only 45lb for push press/SDLHP thanks to Brett ;o)
Next time will be as Rx’d
as rx’d
228
thanks Michelle! Awesome coaching and encouragement! 🙂
as rx’d 211
Great job, Michelle. Clean technique, thorough instruction and timely encouragement. You knew just what to say when. You are inspirational not only as an athlete, but now as an instructor too. I look forward to you leading more workouts!
Oh yeah, special thanks for AFT for maning the sterero for those of us who can’t function without music!
274
45lb for SDYHP/PP
12lb med ball for wall balls
256 as rx’d (55# bar/ 12#ball)
last time (june) 254, but focus, attitude, and form was so much better then. Today, the PP’s and SDLHP felt so heavy. I got discouraged early and couldn’t focus…didn’t have the mental tenacity today…really wanted to stop…some days are like that…
Oh, and, thanks Paige and no_excuses. It was fun!!!
As X’ed for both [12# WB for K]:
G = 289
K = 272
as rx’d – exccet I realized mid way through round one that I had taken the 70 lb barbell instead of the 75. so, i just stuck with the 70 for the rest of the way.
total of 293