CrossFit East Bay WOD @ Ironworks 9-13-08: "Fight Gone Bad"
Note: Saturday is Ynez' Birthday, so we will be going out to lunch post-WOD at the location of her choice. And her choice is RuDy's Can't Fail Cafe.
Saturday 080913
"Fight Gone Bad!"
Three rounds of:
Wall-ball, 20/14 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75/55 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75/55 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.
Add your points and post them to comments.
Compare to 080628. (links back to CFEB FGB)
Col BP McCoy, USMC, CO 7th Marines, author of "Passion of Command - The Moral Imperative of Leadership", on CrossFit and combat leadership - video [wmv] [mov]
See Full Video - CrossFit Journal
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284 sub 45# Thruster for Wall-Ball
Do you have a recommended sub for SDHPs? I don't think I'll ever do that lift again after my shoulder injury.
max- thanks for the shameless birthday promotion! you know i love a good reason to celebrate post WOD...
Maeve: do the SDHP with a ridiculously light weight or a dowel: avoiding such a fundamental movement will only lead to lack of full recovery in the long run.
hi max good to see you today. sir i read your blog and respect your honesty. oh boy self loathing, body image, these are subjects which need more disscussion in the "fitness"community. the things that push us and pull us are rarely pretty. thanks for your humility, ward
It felt really good to be back! Too bad I will only be around for one more workout.
Cheryl: 229
Jim: 299 (ouch!) Note: Jim needed to lie on the floor, looking pretty miserable for about 45 minutes post workout.
221 RX.
37 points higher than last time. I'm very pleased with this.
193
27 more than last time. I did the RX weights, but not the RX height. Damn wallball.
216 rx
12 points more than last time but I was really hoping for much more. Ah well, that's what I get for doing double workouts day after day. I didn't feel wasted but I am definitely a bit tired lately.
Good work everyone! It was a great group: high energy and lots of hard work.
148
grey KB for SDHP and 45# pushpress
27 points higher than last time with heavier weights and instead of 3 total wall balls I got 29!! w00t!
178 - step ups, 10# wall ball, 20kg SDHP. thanks to everyone who came out to ruDy's, I had an awesome day!
255 over half the points where box jump, box jump rounds were 47 / 35 / 30