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Monday, October 31, 2011

Posted by Mandee on October 30, 2011   |   8 Comments

Warm-up:

500m row followed by 4 rounds of the following: 6 explosive wall balls, 6 sumo deadlifts, 6 step-ups, 6 strict push-ups.

 

Workout:

Tabata Fight Gone Bad

Complete 40 intervals of 20 seconds of work followed by ten seconds of rest. Perform 8 consecutive intervals of each of the following exercises:

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)

There is no additional rest between exercises.

Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. The score is the total of the scores from the five stations.

Post score to comments.

Compare to 070326.

 

Cool-down:

Sit quietly for 3 minutes

 

Powerlifting:

A: Low Bar Back Squat @30×0 Work up to a 1RM. Rest as needed between lifts.

B: Hang Squat Clean 5 x 3; Rest 2:00

C1: Russian Step-up 6 x 10 @10×0; Rest 20 seconds

C2: Barbell Good Mornings 6 x 8 @1111; Rest 1:00

D: Butterfly Abmat sit-ups 4 x 20; Rest 1:00

 

Fighting for Fitness” with Tandi Schaeffer by Again Faster Equipment,CrossFit Journal preview video [wmv] [mov]

“Design, Build, Teardown, Repeat: Day 2” by Rogue Fitness – video [wmv] [mov]


8 responses to “Monday, October 31, 2011”

  1. Jamie Flynt says:

    Go Carson and your fancy socks!

  2. Mandee Miller says:

    Hi guys!
    Yoga is cancelled tonight so Clair can be with her kids for Halloween!
    Thanks!
    mandee

  3. Larry Lowe says:

    RX
    WB – 9
    SDHP – 8
    BJ – 7
    PP – 6
    ROW – 6

    =36

    Should have gone 7 on PP, but other than that it was about right. Stopped around 17 seconds each round to make sure I could maintain reps at the later rounds.Transition from SDHP to BJ was rough on the hamstrings. Make sure you run to the rower and get strapped in quickly. 10 seconds is not much time to transition to the rower.

  4. RyanP says:

    8-8-8-8-3 rx
    Think I planned just right, the row crushed me first interval, so I stayed @ 3.

  5. Justin says:

    9-8-7-7-6
    Should have gone for 8 on box jump and push press

  6. Jane says:

    5-7-6-7-3

  7. Stacey says:

    5-7-0-4-1 rx’d
    After the running yesterday, my knee/IT band locked up on me an I couldn’t do the box jumps or steps ups. Then I couldn’t bend my knee to row, so I got 1 calorie with my straight leg row, haha.

  8. Patrick says:

    Rx: 9-8-8-8-6