Workout of the Day:
“Fight Gone Better!”
Three rounds of:
Wall-ball, 11Kg ball, 10 ft target (Reps)
Hang Power Clean, 35Kg (Reps)
Box Jump, 24? box (Reps)
Push-press, 35Kg (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.
This is a version Robb Wolf of CrossFit Norcal uses to help MMA athletes prepare for upcoming bouts.
Meal 1 down. Man, I never knew how hard it is to eat 2 cups of raw broccoli straight out of bed. It’s a lot of food to eat early in the morning. I’ll keep it up for a few days and see how I fare.
Mornings are what fruit was invented for Bobby. All other considerations aside, I’m amazed you had TIME to eat 2 cups of raw broccoli.
2 oranges Bobby…….
Peanut butter is your friend also,
I got up early all excited about zoning, then spent 20 minutes chewing through broccoli. I had it for breakfast as I was going to miss it for lunch. Thinking of it now, I could have easily brought in the broccoli to college. Meh.
I’m not on the fish oil yet Will, I must get in on the next order to iHerb you guys are putting through. Or whenever I actually get some money….
On the fish oil. How do you know it’s gone off? Mine definitely tastes a bit different now and is more cloudy or do I just need to give it a good shake.
Meal 2 down and hunger wise I feel fine. I have a slight headache though I’ll put that down to coming off a particularly carb-heavy weekend.
hey colm and will! I had a blast training with you guys! Awesome international wod day. Come out to southern california sometime!
bobby, broccoli was all I ate my first three months of zone! now I can’t even look at the stuff! I have to do half greens and half higher GI fruits now just to get it down!
nice meeting everyone and looking forward to seeing the post on the battle wod in 9 days!
Tony – 271 as rx’d
Scott (not Matt) – 237 as rx’d
Cherie – 301 (20″ box, 20Kg bar, med ball thrusters)
Ruth – 255 (20Kg bar, 20″ box, 8′ wall balls)
Jason – 294 as rx’d
Damien – 205 as rx’d
Martin – 242 (20Kg Push Presses)
Pixie – 209 as rx’d
Bobby – 239 as rx’d (32 less than Tony)
Garvan – 219 as rx’d
Scott – 192 as rx’d
Derrick – 222 (1 handed 12Kg PP, med ball cleans)
this was definiely my favourite WOD so far and i didnt put my back out again which was nice. nice score tony
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