Aug 22 2009
August 22, 2009
Saturday 090822
“Fight Gone Bad”
Three rounds of:
Wall-ball, (Men 20 pound ball, Women 14 pound ball) 10 ft target (Reps)
Sumo deadlift high-pull, (Men 75 pounds, Women 55 pounds) (Reps)
Box Jump, 20″ box (Reps)
Push-press, (Men 75 pounds, Women 55 pounds) (Reps)
Row (Calories)
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.
Post score to responses.
Compare to July 25, 2009.
Starting September 1st:
- We will be offering a 4:30 pm class on Monday’s, Wednesday’s, & Friday’s.
- The current 7:30 pm class on Tuesday’s and Thursday’s will no longer be offered.
CrossFit Journal
Yesterday’s CFJ WOD Modified… + 1 Round
4 Rounds for time of:
400m walks
Power Clean and Jerk w/ 10lb DB’s
Time: 21:55
Had to go with a 12# wall ball. Total reps: 216.
7/25/09 total reps: 179…!!
“Fight Gone Bad”
Three rounds of:
Wall-ball, (Men 20 pound ball, Women 14 pound ball) 10 ft target (Reps)
Sumo deadlift high-pull, (Men 75 pounds, Women 55 pounds) (Reps)
Box Jump, 20″ box (Reps)
Push-press, (Men 75 pounds, Women 55 pounds) (Reps)
Row (Calories)
As RXd= 242 reps (WOW that was HARD)
Liz, Here is the link: Let me know if you have any problems. They are the unenven bar grips.
http://www.gibsonathletic.com/inventory.asp?category=gymnastics&subcategory=grips
FGB
As Rx’d
322 (PR)
Great job everyone! Liz you did awesome. Christina – I am still in awe of your box jumps…someday…
Fight Gone Bad”
Three rounds of:
Wall-ball, (Men 20 pound ball, Women 14 pound ball) 10 ft target (Reps)
Sumo deadlift high-pull, (Men 75 pounds, Women 55 pounds) (Reps)
Box Jump, 20″ box (Reps)
Push-press, (Men 75 pounds, Women 55 pounds) (Reps)
Row (Calories)
As RXd=
335 (PR) I’m hoping come competition time…I’ll get that 350 +
But like Stowers said…you gotta make yourself hurt more
FGB as Rx’d
304 (PR!!!) last time I did a 275 so pretty happy with the improvement!
Great Job to everyone. Ginny, I’m pretty much in awe of everything you do! Hopefully I can catch up to you someday.
As RX’ed.
299. Next time I’ll do one less recovery breath and one more rep.
I almost have the “Christina Method” for box jumping figured out…that helps a lot.
Stowers, thanks for the great coaching.
Thank you Paige! Hopefully those will help me out. Ginny-thank you! I have a ways to go but it helped to have you as a judge, thanks for the motivation!
and to anyone who is interested…Allison and I are running at 8:30am tomorrow morning over at riverside…we are going about 6 miles…meeting at 41st at the park
so Loren and to whoever else
come join
2 Mile Run: 14:01
“Bear Complex” 1 Round of 10 Reps – 85 lbs
1 Mile Run: 6:22
3.5 mile trail run @ turkey mountain
Time – 28:40
“Dirty Thirty”
For time:
30 Calories on the Rower
30 Barbell Thrusters (45/33)
30 Pullups
30 Box Jumps (20″/16″)
30 Double Unders
30 Kettlebell Swings (55/35)
30 Situps
30 Wallballs (20/14)
30 Burpees
300m Farmers Walk (40′s/25′s)
Time – 18:37
Mud run @ chandler park
16:03
FGB = 386