20 January 2012
Friday
WOD
Benchmark WOD 5
“Fight Gone Bad”
Complete 3 rounds for total points of:
Wall Ball (M: 20 lbs @ 10′, W: 14 lbs @ 9′)
Sumo Deadlift High-Pull (M: 75 lbs, W: 55 lbs)
Box Jump (M: 24″, W: 24″)
Push-Press (M: 75 lbs, W: 55 lbs)
Row (Calories)
Rest
1 minute per station. Clock does not stop for 3 rounds. 1 point per rep or calorie.
Compare to 31 December 2010 & 03 June 2011
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FREE COMMUNITY WOD
Saturday, January 21st – 8:00 AM
Bring your family and friends to try CrossFit! Please arrive early to sign a waiver.
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“Aerobic exercise might promote loss of muscle bulk, strength and power, so that it could be detrimental to sports requiring strength, power and speed.”
Dr. Mel C. Siff
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Consider the implications of the quote by Dr. Mel Siff above and then answer the following question: Do long time and distance events require long time and distance training? At what point do sport specific training regimes become a necessity? After you have considered this question, check out some of the feats taking place at CrossFit Endurance.
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TJ, good luck tonight in your fight! You’ll be awesome—you’re in incredible shape. I’ll be thinking of you!!
You are a WARRIOR TJ. CFA will be rooting for you tonight!
Friday’s WOD Level II – 180 – not that good, I’ll have to try harder
Thanks Greg and Pete and everyone at CFA having support from great people such as all of you makes going into the fight much easier. I feel more confident knowing that all you believe in me just as much as I believe in myself.
The only time I think sport specific training is necessary is when that sport requires a certain skill that you only get from practice i.e. swinging a bat, passing a ball, striking, grappling etc. For last year I was only able to do Crossfit everyday sometimes 2x a day and when I got back into my regular training I was able to perform like I never did before. My learning curve had also changed in my bodies ability to pickup new movements way better than before. With the help of Crossfit it makes if easier to pick up on sport specific training in ways I never thought possible.
Rhoda, that is a great score-keep up the good work! 167 level III RX
you’re going to crush it tonight TJ! I love friday morning WOD’s great work everyone. 309 as RX. Had the opportunity to participate in the kickboxing class after and what a treat. Leo is a great coach and the class is awesome, HIGHLY RECOMMEND
That was an intense lunch workout… Level II Rx 289.
Rhoda… your doing awesome, 3 more months to river season
@Rhoda Hoffman
Yes fight gone bad always intense rx 235
3 PR’s in one day! 259 FGB as rx’d. Did an extra-credit of 500m row in 1:39 this evening. Caught up on grace this morning, 2:30. One of my best days fitness-wise ever! Thanks CFA!
Pr’d at 279 fight gone bad is always a good one
234 for FGB.
L3 189 …man what a perfect name for that wod!! It was bruttle!! First time doing it RX
Just got back from the movies with Reyna, thanks Reyna for going with me to watch Haywire on short notice, you’re awesome! Today’s Wod Level III, first time 172.