Eat and sleep well Friday night and hold off indulging yourself in these until after our
workout on Saturday morning...
Fight Gone Bad
Three rounds of:
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)
NOTE:
THESE ARE THE RX'D MEN'S WEIGHTS
In this workout you move
from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round
from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station
immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Every class did the same workout but we had to change up the
order of movements at the top of the list so that we had enough boxes to jump on and do our jumping pull ups. One poor
sweaty individual used the white board to assist them in standing up and accidentally erased some of the times on the right
hand side, but I think I was able to re-create most of them...
Compare times to 2 September 2008
Some notable efforts
Is this the stare of sheer determination and intensity or is it the glare of anger and
annoyance because he keeps getting his picture taken? Some might say that the photographer is just so devastatingly
handsome, with his rugged good looks that even he is distracted mid workout. What do you guys think?
Some friends of the program stopped by to play with the noon class, Matt M. (TSU Offensive
lineman, listed at 6'5, 280#) and James P. (TSU Linebacker, listed at 6'3, 257#). These boys could throw some
serious weight around and both agreed that if the entire team were training by way of Crossfit they would be a completely
different kind of monster. Good luck with the rest of the season and I expect to see you guys soon.
UPDATE: If
you are sore, we can all blame, err thank Jerry and the rest of the 5am class, as they selected this
awesome workout to celebrate Veterans Day and the Marine Core Birthday. And yes I will make muffins as promised/deserved.
Try telling your friends what you did and see if they even believe you because I doubt they will. You guys all did awesome, especially you first time Murphies.
QUOTE OF THE DAY: "That waffle was
a big mistake..."
