For those of you who did FGB yesterday...

For effort:

7 min Row @ 50%
60 sec of Push-up burpees as fast as possible
7 min Jump Rope
60 sec of Push-up burpees as fast as possible
7 min Row @ 50%

Post meters rowed and burpee reps to comments.

The Funnest WOD - EVER!!!

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.

3 ROUNDS FOR REPS

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.

POST SCORE FOR EACH ROUND TO COMMENTS

The Gap

Mon
A1. Bench Press, 3-3-2-2-1-1, 120 sec
A2. Deadlift, 3-3-2-2-1-1, 120 sec
B. AMRAP DB Push-up Burpees in 5 min - 40/25 - exactly like a burpee, except do not put the DB's overhead.

Wed
5 sets:
Row 3 min @ 85% effort
30 sec Wall Balls - choose a tough weight
no rest

Friday
15, 12, 9, 6 rep rds for time:
Push Press - use 66% of your best bench press from monday
Chin-ups - any style...make it hard for you


Take 2010 out with a bang!

For those enthusiastic X-fitters

Two days for the price of one.

Wed
A. Front Squat, find your 1 RM
B. Row Sprint 500m

Friday
3 rounds for time:
10 Wall Balls
20 DB Thrusters - 20/10
30 Box Jumps - 14"
40 Anchored Sit-ups
50 High Knee Jump Rope
60 sec accumulated front plank from hands

Power Clean Tech Work: Work on speed at no more than 75% max 1RM. (15 min)


For Time:

20 shuttle runs across the shop or 400m (touch wall at both ends)
30 Sumo Deadlift High Pulls 95#/65#
20 shuttle runs across the shop or 400m (touch wall at both ends)
60 Jumping Chin Ups
20 shuttle runs across the shop or 400m (touch wall at both ends)

Post Loads and metcon time to comments.

The Chicken or the Egg?

I wonder....

Are there specific patterns of behaviour within people that get sick? Are there specific patterns of behavior within people that seldom get sick?

Try to notice when you get "sick". Are there any repetitive patterns leading up to your illness?

Try to notice people that seldom get sick. What do you notice about them?

So, I ask:

Are we not working out because we are sick, or are we sick because we are not working out?

Thoughts?

Hump Day WOD

A1. Bench Press - AMRAP @ 70% 1 RM x 5 sets, 120 sec

A2. Hang Power Clean, 2-3 reps x 5 sets, 120 sec

B. Deadlift, 1-1-1-1-1, 180 sec - start with 75% 1RM and add 5% per set

C. Box Jumps - 24"/20" - AMRAP in 5 min - jump up step-down


Post loads and reps to comments.

Get ready for Friday, it's going to be a fun test.

Anyone know where the LB girls are?