Fight Gone Bad Style

 3 rounds for TOTAL REPS

Sit-ups
Strict Press
KB/DB Swings
Pull-up/Renegade Row
Box Jumps
REST

*In this workout you perform each exercise for 1 minute and you move to the next exercise without a break(clock keeps running) for a total of 5 minutes per each round. You rest 1 minute between each round. You also keep track of TOTAL REPS performed.

Jachin-282
Jerry-270
Bricelyn-230
Beth-262
Ju-290
Jackie-281
matt-237
Shar-267
Jerrica-350

Fight Gone Bad WOD's ARE NOT EASY! Everyone did Awesome pushing through.

Online Personal Log book

I added a link to logsitall.com, a superb online log book/journal that I highly suggest everyone look into. It has a place for you to log everything you can think of, from: diet to sleep to personal stats to customized workouts to diabetes information. It is amazing and helps keep everything extremely organized. Best of all, if you want it to be it is FREE!. I use the free version and it is great. If you want even more options and tracking devices of the gains you make you can get the paid version and open up a whole new world.

Happy 'Logging'

doug

Deadlift/Burpee

Tuesday, February 2nd, 2010:
    3/5 RFT (Rounds For Time)
      5 deadlifts (PVC-50lbs.)
      10 burpees

Jackie: 9:02 (5 Rnds)
Jachin: 4:43 (5 Rnds)
Bricelyn: 7:50 (3 Rnds)
Shedrenna: 9:19 (3 Rnds)
Beth: 8:10 (3 Rnds)
Heather: 8:12 (5 Rnds)
Abby: 8:41 (3 Rnds)
Ju: 6:35 (5Rnds)
Steven: 6:48 (3 Rnds)
Matt: 9:32 (5 Rnds)
Mike: 5:50 (3 Rnds)
Jerry: 7:55 (3 Rnds)
Barbie: 7:06 (3 Rnds)

Good job by everyone to push through the Burpees and work on form with the Deadlifts.

Push, Squat, Sit

Tonight's workout is as follows:

AMRAP (As Many Rounds As Possible) in 10 minutes

5 push-ups
-chest to ground and full locked out extension at the top
10 squats 
-tight mid section, good lumbar curve, drive hips back and 'sit' into it. Hips below knee joint, weight on heels, drive up through heels. Keep chest 'big' but not straight up and down, you should bend at the hip crease some
15 sit-ups
-all the way down to shoulders touching the floor, all the way up to chest to knees (full range of motion)


Work for 10 minutes solid, take breaths and breaks where needed and complete as many rounds of the triplet as you can. 1 Round is the whole 5/10/15.


Good luck and post your rounds completed to the comments


doug

Personal Journal

I want to encourage each of you to start keeping your own personal journal. Buy a small flip tablet or something and bring it with you to class. At the end of each class write down the WOD and your weight used and your time. This way you will also be able to track your gains..in strength, speed and time...POWER!

Sprint, Swing, Supine

Everyone did absolutely AMAZING tonight. Way to push yourselves and each other. Tonight you were truly tested by the fire for one of your first CrossFit WOD's and you all passed with flying colors. Great Job!

Warm-up
2x10: Push-ups, squats, sit-ups, superman holds
Samson Stretch/Hamstring Stretch/Back stretch
KB/DB practice

3 RFT (Rounds For Time)
1 Shuttle Run (3 intervals)
21 KB/DB Swings
12 Supine Pull-ups

Eduardo Contador - 8:55
Cassie Lacy - 9:00
Jackie - 7:03
Stewart - 6:32
Mike Connors - 8:10
Alexander McLaurin - 6:17
Jerry Malcom - 8:20
Jachin Miller - 6:05
Bricelyn Egana - 7:36
Beth - 7:36
Abby - 6:58
Steven Lacy - 7:16
Barbie Lacy - 8:47
Juliana - 7:26
Shar Johnson - 8:02
Shedrenna Adams - 8:03
Matt Waters - 7:26
Jerrica Rodgers - 6:05

Double Tabata Mash-up

It was good to see returning faces tonight. I truly hope you stick with it. As a side note, please remember that CrossFit is a fitness program that is there to prepare you for life. You never know what life is going to throw at you physically or mentally and training to be ready is important. A great plus side to that is that 'form' - the human body - follows function. As you train you will also reap the physical benefits as well.

Likewise, your preparation is equal to your Power output. If something is to heavy, lighten the load a bit so you can speed up and increase your power. If something is to easy, go a little faster, increase the movement or add a little to the load. Each individual will have to be the final judge of that. But, INCREASED POWER = INCREASED INTENSITY =RESULTS (The good stuff)
I can't wait for Tuesday.

WOD:
20sec on/10sec off (8 minutes)
shoulder press/jump box

Total reps performed in 8 minutes
Matt: 147
Eduardo 162
Julianna 165
Barbie 175
Steven 195
Mike 188
Jerry 130
Samantha 182
Alyssa 230
Tina 212
Jackie 171
Bricelyn 182
Shedrenna 182
Beth 160
Jachin 225

Benchmark - Class #1

Everyone did great tonight for their first CrossFit Workout of the Day (WOD). Remember that a 'scaled' workout helps each person reach their maximum capacity. A higher 'Power' output brings about results every time. Bodies differ in need of scale and load not functionality of everday. Please leave your thoughts and coments. - doug d
"Benchmark"
For Time: R=Regular/ S= Scaled
500 Meter Run
40 Squats
30 Sit-ups
20 Push-ups
10 Pull-ups

"Scaled"
250 Meter Run
20 Squats
15 Sit-ups
10 Push ups- (Regular or Knees)
5 Pull-ups

Judah 7:40 (R)
Du 8:18 (R)
Julianna 8:02 (R)
Stuart 5:55 (R)
Barbie 6:37 (S)
Cassie 6:47 (S)
Steven 6:45 (2 laps/ S)
Mike 7:00 (S)
Jerry 6:58 (S)
Alex 6:30 (R)
Samantha 7:20 (R)
Alexia 6:57 (R)
Maria 7:15 (R)
Tara 7:29 (R)
Jaqueline 7:04 (R)
Bryclynn 6:24 (S)
Shedrennan 6:24 (S)
Linzie 6:52 (R)
Beth 7:40 (S)
Davriale 7:23 (2 laps/ S)