Thursday, June 16th 2016

MAN NIGHT IS ALMOST HERE!

We have been promoting it for weeks and it is finally almost here, Guys Night! A bro session of barbells, booze, and bad decisions. Although this is a guys only event (no regular 6:30 PM class this Friday) the rumor is that later in the evening we may head to a drinking establishment to rehydrate from our manly workout.  All are welcome to bath in our manliness. Here is the workout for Friday

 

MANLY METCON 

“PARTNER DT”

10 rounds for time of:

12 Deadlifts 

9 Hang Power Cleans 

6 Push Jerks

Rest while your partner does the next round.

Each partner does a total of 5 rounds.

RX: 155  lbs

Fitness: 115

BONUS ACCESSORY WORK

Barbell Curls and Bench Press

 

If you plan on coming, bring something to drink (and ideally a snack to share) and come get your Bromance on.  Sign ups are on the WhiteBoard at the Wodify station.

FIGHT GONE BAD

Today we will hit “Fight Gone Bad”!  It’s a quintessential CrossFit workout — super challenging but super fun.  There’s the back story about how it was created, so come on in and be part of the tradition known as “Fight Gone Bad”!

Fight Gone Bad—famed mixed martial artist B.J. Penn named it. CrossFitters both love and fear it.

The workout, a benchmark in the CrossFit community, was designed to match the metabolic demands of an organized MMA fight. Five minutes on, 1 minute off for 3-5 rounds. Sounds simple enough, right?

Words such as “brutal” or “savage”—and assorted others—come to mind when describing just how taxing this workout is. Penn, when quizzed on how it compared to an actual bout in the cage, commented that it was akin to a “fight gone bad”. The rest, as they say, is history…

 

WOD

“Fight Gone Bad”

(Re-test from Monday December 21st)

1 minute at each station 

Wall Ball

Sumo Deadlift High Pull

Box Jump

Push Press

Row

THREE ROUNDS

1 Minute Rest Between Rounds

Fitness:  55/35 (14/10)

Rx: 75/55 (20/14)

 

Coach’s Tip: There is no rest between stations in this workout (although there is a one minute rest between rounds), so you need to move QUICKLY from station to station.  Fast transitions can make a huge difference and play to your strengths.  For example, if you are slower on box jumps and a master at the push press, leave that station with :05 left on the clock and get right to that barbell.  We certainly don’t want to ‘game-ify’ the WOD too much, but think about your rest and transitions strategically!

 

Coach Lyndsey keeping a watchful eye on the athletes (and her husband) at a noon class!

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