"Thoroughly warm up all movements in fight gone bad"
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: (1) Wall Ball (reps) (2) SDHP 30kg (reps) (3) Box Jump (reps) (4) Push-Press (reps) (5) Row (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.
WANTED! Has anyone seen this man?? If seen, please approach & tell him to get his ass to CFP.
STRENGTH Push Press 5-5-3
WOD3 rounds (Run 400m the first rnd, 800 the second, & 400 the 3rd) 10 Squat Cleans 70/50kg 15 Squats "front or back" 70/50kg Run
Power Output CrossFit is all about POWER OUTPUT. As coaches We are thinking about maximizing power output when scaling your WODs. Today for instance,When considering the squat clean, you should not be using the Rx weigh of 70/50kg unless you can pick it up every time as soon as it is done bouncing and have that set of 10 finished in about 1 minute to 2 tops . We don't want the weight to be so light that you can just crank out 10 reps without putting it down either. Too light means not much work was done and even though it may have been done quickly, the power was still low. Power output is equal to intensity, and intensity is the key to your progress. Scale workouts accordingly.
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P.S. CAN AS MANY PEOPLE AS POSSIBLE BRING A WATCH OR TIMER TO THE WOD TOMORROW.. A DESIGNATED REST TIME BETWEEN SETS WILL BE NECESSARY. THANKS EVERYONE.
CrossFit boxes as a rule are not that big on formality. Shirts? On or off, go for it. Swearing? My thick skin can handle it. Grunts, groans, screaming? Hey, whatever gets you through the WOD. Short shorts, long shorts? Whatever floats your boat, Chalk? My life is covered in it. Not formal tends to be an understatement at CFP. However,there are a few points of etiquette that should be covered. Good sportsmanship, support, and respect. That’s it. That is what we demand at CFP. Well, that and blood, sweat, and tears…but you can keep your firstborn. Seriously, all three points go hand in hand and are pretty much a no brainer. Maintain good sportsmanship at all times. Don’t whine about the WOD being hard. I know it’s hard, I programmed it. Everyone else knows it’s hard, they are doing it. Do not get overly upset if you don’t make a lift. Do not angrily slam the bar to the ground, kick or hit it or any other equipment. Do not pout or sulk or walk around cursing. There are legions of people out there that would practically kill for the ability to attempt the lift that you are crying about. Don’t argue with a coach over form or ROM. Just do the rep again and shut up. First off, the coach is right; secondly, it’s only going to make you stronger; and besides, it’s only a workout anyway. And never ever bitch about the record board. That is about as bad as it gets. Respect. A CrossFit box is a temple. It is a place where lives are literally changed. Treat it as such. No, you don’t have to whisper or light a candle or get down on your knees (you’ll be flat on your back soon, though). But, have some respect. Clean up after yourself and don’t leave your stuff lying around. Erase your scribbles off the whiteboards. Clean your blood off the bar and your sweat off the floor. You know, respect. Support. Hey, listen up, just because it’s last doesn’t mean it’s least. You don’t have rivals here, you have teammates. You don’t have competitors, you have people who push you to do more, go faster, be better. Support them. Don’t just talk about yourself and your numbers, ask them how they are, what big lifts they have done recently, how is their training going. If you are done with your workout, run with someone on their last leg, gather around and cheer them on their last rep. Slap hands and pat shoulders, telling people what a great job they did, and mean it. If you see someone new, be friendly, introduce yourself, don’t be a rock star. I remember when everyone at CFP started and no one was hot shit in the beginning. Try to remember how you felt at your first class. Absolutely be stoked about your progress and scores, but be stoked about everyone else’s too. If you are just hanging out, help out, never be too cool for school. Support. We are a community, people, a pretty great one. And that is thanks to all of you. Well, there you have it. The CFP laws, rules, and regulations. Please take them to heart.
Skills 20min
