Sunday, January 18, 2009

I know your sore...don't lie...


Today's workout was Fight Gone Bad*.

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We've used this in 3 and 5 round versions. The stations are:

  1. Wall-ball: 20 pound ball, 10 ft target. (Reps)
  2. Sumo deadlift high-pull: 75 pounds (Reps)
  3. Box Jump: 20" box (Reps)
  4. Push-press: 75 pounds (Reps)
  5. Row: calories (Calories)

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Not an easy workout for newbies and first time CrossFitters but if you can get through this workout without quitting you are "the shit"! Christian, Damian, Brian, Kevin R., and Ed you guys showed us your mental toughness!


*wallball was excluded from the workout.



For the ladies, (and the ladies' man - Kevin) they did "Tabata Something Else".

Tabata Intervals ( 20 seconds of work followed by 10 seconds of rest repeated 8 times) is applied in turn to the Squat, Rower, Pullups, Sit-ups, and Push-ups with a one minute rotation break between exercises. Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. During the one minute rotation time allowed the clock is not stopped but kept running. The score is the total of the scores from the five stations.

We scaled it down to 6 rounds and excluded the row. Scoring was the total reps for all exercises.


Special thanks to Andrew Bueno, head trainer/co-owner of Foundation CrossFit for coming out and watching us conduct a workout. And allowing us to pick his brain as we ate a healthy meal at Red Robin...

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