24 November 2014
Saturday was one of the best days of my life. For real.
Just want to say thanks to those of you who I missed out on thanking on Saturday: Jen and Julie for doing the coffee station. Kasey, Chelsea and Michelle who were ready to judge on a moment’s notice (and anyone else that did that I missed, thank you!). Steven Stowell for inspecting the leak in the bathroom only to realize that someone spilled their water. And of course my mom for helping with t-shirts, lunch pick-up and the wonderful cookies!
I can’t wait for the 2015 PR Challenge… I wonder what it’ll be… J
JACKIE T-shirts! We have less than 6 extras! These t-shirts are limited edition, no more will be printed…maybe ever.
And now on to this week. So, now that Jackie is over, we’re going to take a week to decompress and have a little fun with programming. So, each day this week, we’ll do a variation of the classic CrossFit workout Fight Gone Bad. Monday will be the traditional version. Tuesday, Wednesday, and Friday will be the same style workout but with completely different movements. Your job is to guess what the movements will be for the following day. So, between now and Monday night at 9pm, you need to comment below on what you think we’ll have Tuesday.
If someone guesses the EXACT 5 movements for a certain day, they will have a special prize waiting for them at the box!
24 November 2014
Fight Gone Bad
1 minute wall balls (20/14)
1 minute SDHP (75/55)
1 minute Box Jump (20/20)
1 minute Push Press (75/55)
1 minute Calorie Row
1 minute rest
Fight Gone Bad Strategy:
Play to your strengths.
If sprinting for 60 seconds on the rower sounds like the worst idea of the century for you like it does for me, then maybe that’s not where you’ll go all out. If you feel like cranking out the wall balls for 60 seconds straight is a non-issue for you, then shoot for high reps there.
The SDHP will not be as easy as you think.
During your first round, it will be. You’ll think, “ah, that’s so light, I got this all day!” But come round 2 and 3 this may feel like you’re pulling 150 pounds instead of 75! So, think about that as you try to crank out 30+ wall balls in one minute.
Check your EGO at the door today.
Playing the tough guy and going ALL in for round 1 will mean you’ll suffer terribly in rounds 2 and 3.
Posted on Sun, November 23, 2014
by D. Soprano