Sunday, January 17, 2010 "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)
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.
We'll be doing this with a partner who will follow you counting and writing down your numbers for you. Fun one to try to "game" for points... or just hammer out every exercise as hard as you can to see what an MMA (Mixed Martial Arts) bout might actually feel like. This is one of the finest CrossFit workouts ever created by Greg Glassman, rivaled only by Fran in it's punishing nature. I highly recommend attending tomorrow!!!
Reader Comments (18)
I'm gonna guess worse than Fran...longer!
Hey All,
Trying to get an idea of who will show tomorrow morning. We can handle a total of ten at once to go through this WOD. If more show up than that, we'll have a bottleneck for sure! Can you please leave a comment if you plan on coming tomorrow morning. We might need to hold an additional afternoon class to fit everyone in.
I'm in. Sounds like death!
I'm in.
See you in the 9:30am....Wwhoooohhhoooooooo!!!!!!
shit shit shit! Can't decide! Tungsten peak sub 19 attempt or this bad mamajamma?!?! ARGH!
I'm in.
Keri and I want to come but we have friends from out of town coming by this morning. Seriously!
Maybe we can come if there's an afternoon class? One of us could even hold the kiddo and trade off to "precept" the other...!?
im there
Killer team work on this one! I love being held accountable almost as much as I love individual encouragement. Thanks Pablo!! My strategy was to try and gain something back during the rowing, Sorta worked. F'ing SDLHPs suck.
http://crossfitdelawarevalley.typepad.com/thesportoffitness/2008/09/fight-gone-bad.html
Today WOD, That was tough, but I thin that this (below) was WAY worse....for me anyway.
Jan. 7th 2010 WOD;
AMRAP in 20 minutes of:
5 Sumo Deadlift High Pulls
10 Burpees
15 Thrusters
20 Kettlebell swings
I project that Victor will improve on his score next time around. Can you give a presentation at the start of the next FGB WOD? I'm sure that there are some key points that have been overlooked in that article!
Yea...they failed to mention that after an ego-boosting initial few hours of feeling awesome o'clock, your endorphins fade away and you just keep feeling worse every hour...hour after hour! Ugh. I keep looking at the clock thinking it's 11pm already! I've been downing protein and omega-3 and bananas and roast beef, and yogurt, and coffee, and IBU and I still feel like a fuck to death burning pile of kaka. Thanks for that.
I am with ya Vic. I feel terrible. Just want to sleep. Good thing it is a heavy day tomorrow and not a metcon????
metwha??
metabolic conditioning.
"improvement of the cardio vascular and cardio respiratory systems through a variety of functional exercises executed at high intensity."
OR
The WOD's that make you want to puke.
This is funny to me! :)