Saturday 090620
Tabata Fight Gone Bad
6 rounds of:
Rowing (Calories)
Box Jumps
Push Press, 75/55 lbs
Sumo Deadlift High-pull, 75lb/55 lbs
Wall Ball, 20/12 lbs
Oly Lift Seminar from Potomac Crossfit Raw on Vimeo.
Don’t want to read Good Calories Bad Calories? Watch this instead!
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Photos
June 19th, 2009 on 8:26 pm
Ok, some quick thoughts.
This is only 6 rounds instead of the normal 8 per exercise, so no pacing. There should be a sizeable drop off in reps even between the first and second rounds.
There is a 1 minute rest between exercises, so no need to kill people trying to switch between stations.
Movements-
it may be worthwhile to review the videos on sumo deadlift high pulls prior to the wod. We will post links soon, but hq has some if you can’t wait.
Head through on the push press; full extension on box jumps. Heel rule is not in effect.
June 20th, 2009 on 1:09 am
I think i scored this right…well see…if my number is either way low or way high, i guess then Ill know, ha
Rowing (Calories) – 54 Total
Box Jumps – 53 Total
Push Press, 75/55 lbs – 43 Total
Sumo Deadlift High-pull, 75lb/55 lbs – 38 Total
Wall Ball, 20/12 lbs – 40 Total
Total Score = 228
Normally I would be disappointed with such a metcon score, as metcon in general is goat for me, but I had ZERO hours of sleep last night, so rolling through this in zombie fashion and getting that score, Im okay with.
June 20th, 2009 on 1:10 am
oh and 13 days till Im home.
June 20th, 2009 on 10:23 am
311 as Rx’d- my effort sucked- albeit not as bad as doing the wod in the armpit of the world “scott q style.”
The only thing that saved me was 105 on the push press. I think the rest of the exercises looked like the Tivo replay of my efforts during my foundation’s class.
June 20th, 2009 on 10:36 am
241 with 35lb push press and 30lb sumo deadlift high pull.
June 20th, 2009 on 10:37 am
Wish I could do this one today, but I’m in the middle of my own WOD at the Telluride Music Festival:
‘Rocky Mountain High’
AMRAP in 4 DAYS
-Listen to a band
-Drink a beer
-See the hippie chicks dance in a frenzy
-Chow on some Festival food
-Inhale some fresh mountain air
-Take in the amazing scenery
See you next week
June 20th, 2009 on 11:10 am
211 – 35# for SDHP and push press
June 20th, 2009 on 11:19 am
Tabata Fight Gone Bad
6 rounds of:
Rowing (Calories)
Box Jumps
Push Press, (75 for 3 rds, 45 for 3 rds)
Sumo Deadlift High-pull, 35 lb KB
Wall Ball, 20 lbs
232
Cross fit is improving my math skills.
June 20th, 2009 on 11:36 am
277 as Rx’d
Holy crap, why all these coaches wearin brown flip flops??
June 20th, 2009 on 11:49 am
Tabata Fight Gone Bad
258 total
It was very sad to see Jon’s edict of no situps or crunches post WOD be ignored.
June 20th, 2009 on 12:19 pm
305 total
Great to be back at the gym after a week or so off…
June 20th, 2009 on 12:22 pm
Well done to all the PCFers running the Waterfront Festival 5K this morning. I think our dogs had fun too!
June 20th, 2009 on 12:46 pm
307 Total
June 20th, 2009 on 12:47 pm
215 rx’d
June 20th, 2009 on 12:47 pm
265 as rx’d
June 20th, 2009 on 1:04 pm
216
Push press – 45#
SDHP – First 4 rounds – 35#, Last 2 rounds – 30#
Box jumps were my last station and I only managed to use 4 stacked 45# plates
June 20th, 2009 on 1:05 pm
302 as rx’d
June 20th, 2009 on 1:22 pm
208 as Rx’d
Love Fight Gone Bad though it kicks my ass every time!
June 20th, 2009 on 1:43 pm
237 as RX’d
And, I only bit it once on the box jumps. My shins are grateful.
Get well soon, Brian.
June 20th, 2009 on 1:59 pm
262 as rx’d. Considering I’ve got a cold, I’ll take it.
June 20th, 2009 on 2:45 pm
310 as rx’d
June 20th, 2009 on 3:48 pm
[...] Jared PCF 090620 [...]
June 20th, 2009 on 4:08 pm
226 not as r’xd
By the time I made it to the last two exercises, I could only muster a 12lb wall ball and two 45 plates for the box jumps.
June 20th, 2009 on 4:11 pm
sort of the same thing? subbed extensively for missing equipment:
sprints for rowing: not sure how to count those
28″ concrete landing jumps: 42 (and no scraped shins, how bout them apples)
push press (55#): 51
SDHP (55#): 47
thrusters (45# barbell): 33
Total: 173 + sprints
June 20th, 2009 on 5:23 pm
Damn, I pissed I’m not there. Fight gone bad is my favorite WOD. Of course, sitting here in lovely Santorini is worth missing Fight gone bad I guess.
June 20th, 2009 on 5:34 pm
202 as rx’d
Low score for me… though there was this general malaise I was feeling this morning. Nothing a sunny afternoon can’t cure.
June 20th, 2009 on 6:22 pm
269 RXd have a long way to go
+ 6 burpees for the burpee challenge
June 20th, 2009 on 7:14 pm
313.
I am still wrecked from yesterday and I did it in the exact wrong order, so I’m not too unhappy. Push press last. All you with FGB experience know what I’m talking about.
June 20th, 2009 on 7:15 pm
Did yesterday’s workout today:
AMRAP in 15 mins:
5 Front Squats (85#)
7 Burpee Box Jumps
7.5 rounds
Couple my hatred of all things squat-related with the fact that I did the workout outside in the heat a few hours after having 2 glasses of wine, a piece of cake, and 3 egg-salad sandwiches at a baby shower. Needless to say, I was not pleased with my performance.
June 20th, 2009 on 8:11 pm
241 rx’d
June 20th, 2009 on 11:58 pm
225 as rx’d
June 21st, 2009 on 12:27 pm
216 rx’d