“If you are going through hell, keep going.”
Winston Churchill
The WOD
“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. We’ve used this in 3 and 5 round versions. 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.
“Let me tell you the secret that has led me to my goal: my strength lies solely
in my tenacity.”
Louis Pasteur
The WOD’s
Strength
Press 3•3•3•3•3
Press 10-15 reps
Metcon
250 Jumprope -or- 100 Double-unders
50 Lunges
10-9-8-7-6-5-4-3-2-1 reps of
Abmat Weighted Sit-ups
Supermans
50 Lunges
250 Jumprope -or- 100 Double-unders
Success is not the result of spontaneous combustion. You must set yourself on fire.”
Reggie Leach
The WOD’s
Strength
Front Squat 3•3•3•3•3
Back Squat 15-20 reps
Metcon
AMRAP in 8 minutes of:
5 Burpees
10 Mountain Climbers
15 Box Jumps
30 Jumprope
Steve 4 Rounds
Clarke 6 Rounds
Shaun 4 Rounds
Agnes 3 Rounds
Tory 3 Rounds
Deavon 3 Rounds/4 Rounds
Scott 2 Rounds
Michelle 3 Rounds
Hillery 3 Rounds
Rich 3 Rounds
Heidi 4 Rounds
Jess 4 Rounds
Jenn 3 Rounds
Sarah “C.” 5 Rounds
“Oh-oh-oh-oh
Oh-oh-oh-oh
Oh-oh-oh-oh
Oh-oh-oh-oh”
Carl Douglas
Kung Fu Fighting
The WOD
For Time & Glory Complete:
10 - 8 - 6 - 4 - 2 reps of
Sumo Deadlift High Pull 65-95lbs
Hang Power Cleans 65-95lbs
Pull-ups
Steve 8:32 95lbs
Clarke 7:16 95lbs
Shaun 9:42 95lbs
Mindy 9:00 65lbs
Barbara Skill Work
Sarah “C.” 9:34 65lbs
Rich 8:20 75lbs
Tory Weighted Skill Work
Agnes 8:02 45lbs
Hillery 7:28 65lbs
Jenn 12:00 65lbs
Michelle 10:19 65lbs
Matt 8:53 75lbs
Heidi 7:38 50lbs
Jeff Weighted Skill Work
Ted 8:55 95lbs
Jess 10:41 65lbs
Kelly Weighted Skill Work
Joan 8:24 50lbs
“In order to succeed, your desire for success should be greater than
your fear of failure.”
Bill Cosby
The WOD”S
Strength
Deadlift 3•3•3•3•3
then
Deadlift 12 - 15 reps
Metcon
2 rounds of:
Run 400m
25 Burpees
-or-
Row 2000m
-
- Time to play, Who's socks are those anyway???
Mindy 11:19 Run/Burpee
Agnes 10:23 Run/Burpee
Tory 12:36 Run/Burpee
Scott 19:03 Run/Burpee
Heidi 8:07 Run/Burpee
Ted 9:54 Run/Burpee
Matt 9:20 Run/Burpee
Jess 10:42 Run/Burpee
Joan 10:59 Run/Burpee
Jenn 13:45 Run/Burpee
Barbara Skill Work
Jeff Skill Work
“Dictionary is the only place that success comes before work. Hard work is the price we must pay for success. I think you can accomplish anything if you’re willing to pay the price.”
Vince Lombardi
The WOD:
400m Med Ball Carry
50 Med Ball Deadlift
50 Med Ball Power Clean
50 Push-ups
50 Squats
50 Push Press
25 Mountain Climbers
100 Jumping Jacks
400m Med Ball Carry
-
- Steve's Before CrossFit photo
-
- Steve's after CrossFit photo
Jess 25:17 16lb Med Ball / 45lb Push Press
Steve 26:30 20lb Med Ball / 65lb Push Press
Scott 41:35 20lb Med Ball / 65lb Push Press
Tory & Barbara Did not compete for time but for the love of the game.
Team WOD
Individual 400m Sandbag Carry
Box Jump/Step-up 250 reps
Slamball 200 reps
Sit-ups 200 reps
Row for Calories
This was a team effort. The idea was to keep two people rowing at all times while the remaining three team members chipped away at the other movements.
The Team:
Scott, Jenn, Nate, Jeff and Jess
Time 24:15 - Total Calories Rowed 528 - Total Meters Rowed 9,135
Strength WOD
Press 3•3•3•3•3
then Press 10-15 reps
Metcon
10 rounds of:
10 Supermans
10 Squats
10 Dumbbell Jerks(split or push)
10 KTE’s
Metcon Results
Mindy 21:20 20lb DB’s
Peter 21:43 35lb DB’s
Agnes 15:47 15lb DB’s
Hillery 15:44 15lb DB’s
Jenn 26:05 20lb DB’s
Joan 23:07 15lb DB’s
Steve 22:39 35lb DB’s
Ted 28:10 30lb DB’s
Jess 14:03 15lb DB’s
Heidi 15:33 15lb DB’s
Today was Peter’s last day at CFCCT. While I am sad to see him go I am proud of the person who is leaving today. Proud because he is not he same person who I sat down with in March of this year. He is different in many ways and it has been an honor to watch his transformation. It did not happen overnight, but a little bit, every morning.
This is not the best picture of Peter but it is the most accurate. This is a picture of a man who dragged his ass to the gym every morning knowing what it would take to get the results he wanted. What did Peter want? The same as most people embarking on an exercise program he wanted to lose weight, increase his flexibility and strength, relieve pain and in my opinion most importantly to play.
Peter came to CFCCT with one major goal, one measurable, observable and repeatable goal; a pull-up.
Today, on Peter’s last day with us a day that could be considered an end I saw a beginning. The beginning of Peter’s new life, a life of ever changing goals. Today Peter left us lighter, more flexible ( his ass and his ankles are no longer estranged and are now on speaking terms). Hopefully they will get together to laugh and frolic, remembering the days when the distance between them seemed like a lifetime. He has pushed through the pain and learned to play again.
If you have not seen Peter frolic here’s a photo.
Today was no different than any other day for Peter. He came in a couple minute late, or to be fair very early for the next class.
He warmed-up
Strength WOD
Press 3•3•3•3•3
then Press 10-15 reps
Metcon
10 rounds of:
10 Supermans
10 Squats
10 Dumbbell Jerks(split or push)
10 KTE’s
Then for fun Peter did
2 rounds of Kelly
400m run
Box Jumps
Wallball
throw in an extra 400m run because Stone Cold said so.
Oh yeah and Peter got that pesky Pull-Up. That pull-up that he worked at everyday. That pull-up that spoke volumes about what a committed individual can do if they are willing to roll up their sleeves and do the work. So as sad as I am to see Peter leave I know that what he has started here will continue, no matter what.
You are missed already my friend and we all look forward to your return.
“True refinement seeks simplicity.”
Bruce Lee
Warm-up:
10-8-6-4-2 Split Jerk
5-4-3-2-1 Push-ups
5-4-3-2-1 Shoulder Triplet
20 Jumping Jacks Each Round
Strength
Front Squat 3•3•3•3•3
Back Squat 15-20 reps
Metcon
50 Burpees
50 Abmat Sit-ups
50 Step-ups
Michelle 11:10
Shaun 11:42
Clarke 6:00
Mindy 10:30
Jess 8:40
Agnes 10:04
Peter 12:23
Hillery 7:59
Ted 9:49
Matt 10:04
Jenn 13:14
Mike G. 8:29
