Last workout of 2008

30
Dec

Last workout of 2008

***Reminder that the workout is 5:30 today and a party at Kevin’s place afterwards.

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)

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.

Add your points and post them to comments.

new-years-pukie1

16 Responses

  1. Pierre in Moncton

    That’s a good workout for NYE. 😀
    We will be able to drink a lot after that workout.

    BTW, my legs/butt hurts so bad this morning, it is almost not fun.

  2. sean

    this my favorite worout also ….ooohhh welll i’ll be back friday night again

    have funn alll and see ya in the new year :o)

    don’t drink to much tonight Jeanette :oD

  3. Krista

    CFWU x 3
    i’ve graduated! – all three sets of pull ups with one knee in red band (and almost unbroken)

    I agree pierre – FGB IS a great WOD for the end of the year.

    FGB
    wall ball (14#)
    SDHP (55#)
    box jump (19″)
    push press (55#)
    row (cal)

    – total 230

    this is the first time i’ve done it as rx’ed – HURRAY! (and 3 reps higher than when i did it at CFF in march with 10# wallball, 45# SDHP, 45# push press)

  4. Krista

    ah shucks jeanette – you make me blush 😉
    thanks, and i must say that you have been a strong instrument in helping me to get where i’m at. i’ve had a great year working out with you!

    ps – i’m jealous of your forward folds (standing and sitting)

  5. Kevin

    I got my Keiths and the green drink.

    And that’s good that you’re nervous.

    Sean – after FGB and drinking, tomorrow will be recovery day

    Krista – those are huge gains! Congrats!

  6. Krista

    ooohhh here i go again, i’m feeling very nostalgic (and proud!) of my first year doing CF…

    i geeked out a bit the past few days and did a spreadsheet of the benchmark WODs, here’s a little taste of my 2008:

    Push ups: 3 max (january) – 24 (november)
    5km run: 30 minutes (january) – 24:25 (june 23)

    Diane: 50# deadlift (january 12), – 125# (may 9)
    Filthy 50: 33:30 (20# swings, 35# push press, 4kg wallball) (jan17) – to 31:27 as rx’ed!
    Nancy: 19:35 (jan21) – 14:16 (nov 14)
    Michael: 25:26 (jan 10) – 18:14 (sept 18)
    Paige: (from CF Calgary) 376 45# back squats in 27 minutes (dec 19)
    Deadlift: 145 (feb 11) – 175 (dec 18)
    OHS: 50 (oct 16) – 75 (dec 15)
    Push Jerk: 45 (feb 6) – 80 (dec 29)
    CF total: 400 (half way between intermediate and advanced for my body weight!!)

    all of the above has helped my attain great mountain bike results this year too including: 1st place 5 hours of woolastock (solo), 1st place 4 hours of french fort cove (solo), 2nd place elgin80 (in under 6 hours solo), 2nd place 5 hours of hillsborough (team of 2), and 2nd place 8 hours of gore (team of 2)

    I LOVE CROSSFIT! thank you everyone for your healthy competition, encouragement, endless knowledge, support and friendship. i (and we) have grown alot this year!

    see you tonight!

  7. Pierre

    Great results by everyone tonight…


    “FGB”
    3 rounds for time of:

    Wall ball (20#): 39-29-26 (18-16-23)
    SDHP (75#): 13-14-16 (16-12-13)
    Box jump: 22-29-25 (18-18-16)
    Push press: 10-12-16 (25-14-19)
    Row: 13-11-12 (17-12-12)

    Total: 287 (248 – PR by 39)

    The number between parenthesis are my results from last time…(Sept. 16th 2008.

    I was very nervous before but when I started I just thought about giving the best I had!

  8. Ed K

    FGB as req

    Total was 249 I believe, Good job everyone tonight.

    That was my first time doing it as req so Im pretty happy, hopin to hit 300 next time I do it.. gatta work on those box jumps

  9. Kevin

    I looked at my last results, and I went WAY down in Wall ball, SDHPs and Rowing, but WAY up in Push press and WAY WAAAAAY up in Box jumps.

    Wall ball – 27, 20, 16 = 63 (down from 100)
    SDHP – 15, 15, 14 = 44 (down from 52)
    Box Jump – 53, 45, 50 = 148 (up from 63)
    Push press-33, 23, 19 = 75 (up from 61)
    Rowing – 17, 14, 15 = 46 (down from 58)

    Came out with a huge PR of 376! Thank you Box Jumps!!

    Nice work by everyone tonight. A lot of first timers for FGB too!

  10. Julie

    CFWU x3

    FGB
    As Rx’d
    Wall Ball 14#- 31, 23, 25 = 79 (up from 73)
    SDHP 55#- 16, 13, 13 = 42 (up from 34)
    Box Jumps – 16, 25, 25 = 66 (down from 72)
    Push Press 55#- 13, 12, 13 = 38 (up from 37)
    Rowing – 14, 13, 13 = 40 (up from 38)

    PR – 265 (by 11)

    I made a mistake. The score that was on the board was from the park, Sept 16 (modified). We never erased it. Oh well, made for a better surpise when I got home and reviewed my old score from Nov 12-254 – as rx’d.
    Another PR tonight – what a way to end the year. Thank you Crossfit.

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