Thursday, March 20, 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 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.
CrossFit Calgary and Optimum Performance Training are hosting a CrossFit running certification on August 9 and 10! Click here to find out details and to register.
did this one yesterday
pb – 296
(used female weights – 14# wall ball and 55# sdlhp/push press)
that new 14# ball is stiff – got knocked in the face a few times.
good luck to all, it’s a fun one!
I REALLY wanted to do this one but at my gym there were no bars available, no medicine balls over ten pounds and the rower was a good 15 second sprint up stairs away from the weights, that’s if they were not even being used. So since I missed yesterday I decided to do Cindy instead since I really really need work on this type of workout (body weight lifts involving the upper body): I managed to complete 10 rounds and 2 pull ups. Did I mention I hate push ups! haha
Wish I could to FGB, next time maybe.
I did some runs yesterday in the sun.
1Mile = 6:00.8 :10 rest
100m = 14.1 :03 rest
100m = 14.0 :03 rest
100m = 13.8 :03 rest
100m = 13.4 :03 rest
100m = 12.8 :03 rest
100m = 13.0 :10 rest
1 Mile = 6:00.7
Man Rob S those are some pretty fast 100m times with only 3 seconds of rest. Even with sprint spikes on a very hot day at the Canadian Masters Championships I only clocked a 12:53. To run a mile before and after in 6 is darn impressive too.
As Rx’d
296
This w/o was actually done on Feb. 29 (if any one wants to compare) so with that memory fresh in my mind, thought I would try the “big girl” weights this time.
223 as rx’ed HOWEVER my wallballs didn’t hit that 10′ mark ….
Thanks for the encouragement, Michelle — helped to keep the focus.
And Brett, just so you know, we can hear you laughing at us at the end of it all!
10 min rest after the 1 mile and 3 minutes rest after the 100m sprints.
Need to be more accurate.
brakesout – that sounds better but still very impressive. I hope you are enjoying the sun.