Workout for Tomorrow:
Fight Gone Bad!!!!!
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. The event is in the 3 round format. The stations are:
- 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 (Calories) 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.
Additional Strength component to be performed 10 minutes prior to FGB:
- 20 Back Squats at a weight 5lbs higher than last week unless otherwise instructed not to when we completed this on Thursday.
- Don't forget to visit http://www.fgb4.org/ and donate. You can look up our team under Crossfit Santa Clara or Jason Khalipa.
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- Nurtition Lecture coming up on Weds September 2nd. Nutritionize has asked me to get a head count so that they can bring the proper amount of supplies. I will have a sign up sheet at our gym tomorrow. Please put your name down if you are coming.
Jason, good stuff on the 20 rep back squats. Thanks for talking me into it, my legs are killing me.
How about CrossFit Santa Clara Karaoke night? I can see Jason rockin' a nice "pour some sugar on me!" Hahahaha
Posted by: Danny | August 31, 2009 at 09:41 AM
I will be there.
Posted by: Daniel Burgess | August 31, 2009 at 12:31 PM
Right On!!! I am so down for Karaoke, that would be awesome!!! FGB was awesome today! I just need to improve and keep going without resting, that's my goal!
Posted by: Darlene | August 31, 2009 at 04:49 PM
Karaoke gone bad? I think that's a given
Posted by: Dev | August 31, 2009 at 05:02 PM
YES to karaoke!
Posted by: lydarose | September 01, 2009 at 10:43 AM