Warm up:
800 m Run
- stop every 200m and complete 10 push-ups, 10 air squats, and 10 tuck jumps
WOD:
"Fight Gone Bad"
(taken from the registration page at: http://www.athletesforacure.org/)
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. This event calls for 3 rounds. 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. The stations are:
Wall-ball, 8 ft target (Reps)
Deadlift high-pull (Reps)
Box jump (Reps)
Push-press (Reps)
Row (Calories)
The four divisions are:
Class A: Standard Men = 75 lb PP and High Pull, 20lb Wall Ball and 20in Box
Class B: Modified Men/Standard Women = 55 lb PP and High Pull, 14lb Wall Ball and 20in Box
Class C: Intermediate = 35 lb PP and High Pull, 8lb Wall Ball and 20in Box (step ups are okay)
Class D: Beginner/Kids = 15lb PP and High Pull, 4lb Wall Ball (can be lowered 2in from standard height) and 10in Box
19 comments:
Anyone that has or is going to register for the Carrabas Beach run and would like to have your registration packs picked up prior to the run, if you click on to pick up your packs at the Baymeadows sotre and be sure to bring a copy of your reciept to crossfit no later than Wednesday, Billy will be picking up the packs on Thursday.
I have heard that by picking up the packs prior to the run would save about 30 + minutes, plus having to stand in a long line that moves very slow.
Leave your copy with Doug, he can make sure that Billy or I get them.
FGB was hard on me and I finished with 243.
259 with SDHP-35lb.
wall balls kill me !!!
FGB definitely killed me today! 310 a tough one! glad it is over. a great challenge though!
260 for me. Not as strong as the last one recorded. Always a killer!
Kate - you absolutely killed it! That is awesome! Very impressive...
Alisa I will leave my receipt on Doug's desk. Thanks for picking the packets up that is really helpful and nice of you.
201 when do we do fight gone good where you
"break the wrist, walk away"
Will miss the 6:30am gang again tomorrow. Hamp is traveling and Hampton has his first day of school, so lots of things to get organized tomorrow morning! Work hard. See you next week!
Evening class was fun tonite- 310 is sick!! great work Kate. "fight gone bad" is no joke--278
What an awesome class at 6:00pm. I loved the energy level in there.
FGB 246. Less than my previous. But I think I used higher weights. Amy
great job p.m. team lots of energy and motivation for your partners. tough work out finished 253 with chad as my partner thanks for the motivation chad, we did great.
chris a
236 - Whew... very tough WOD.. Was hard to get the breathing right after WB. By the time I made it to row, I was really out of breath. However, it was a good hard WOD.
207 for me!! FGB was fun but Tough! We even had Doug working out with us!! 6pm class was full and everyone was hard at it!! PS I had a great cheerleader also! Alisa- cheering me on and counting for me.
Wow. 4-5 students who had not done FGB before. Great job. I believe we had also 3 new PR's!!!! Awesome progress.
How many more times should we do this WOD prior to the event? Just so everyone knows:
-tell your freinds NOW to come work out with you for a great cause; Prostate Cancer - on Sept 27
-This is a FREE workout!
-Please sign up ASAP under our team name...Amelia Island CrossFit....and start collecting donations for this great cause.
-We are hoping to host the event in our parking lot again with over 60 participants in one huge class!
-CrossFit Jax, CrossFit East, and CrossFit Ocala have committed to join us for the event.
-We are shooting for over $5k in donations - so we need to 'get busy'
-5 weeks to go!!!!
Please check out the Athletes for a Cure website via our site at www.crossfitameliaisland.com. We have a link to the site on the top right side of our Home Page.
FGB was tough, 202 for me after a week off, with Alyson pushing me. Better than my last one which I only completed two rounds. Felt good to get back at it and finish the workout.
Pappy
254 - FGB - tough one.. Who would have thought "Drill Sgt Barry" :o)Thanks for the push Barry.
268 with 45# on the push press and SDHP and 14# ball. I went into this workout feeling puking and will tell you without a doubt that it did not help that sensation. Glad I got it in though. You can never go wrong with the FBG!
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